Many dieters exercise to lose weight. But sometimes they go in for sports too often, and as a result they overeat. Or they train too little and do not see the results on the scales. Therefore, we will tell you exactly how many workouts are required to lose weight.
Scientific research and experts give recommendations on training for weight loss, both for a day and for a week, and not only for overweight people, but also to prevent the gain of extra pounds.
It is important to understand:
- Only training can not solve the problem of excess weight.
- Regular exercise must be combined with a calorie deficit in the diet.
- In order to achieve your goal, you should try to play sports every 2 days.
To lose weight, you need to burn more calories than you consume.
Just starting to eat less calories is not a solution. Anyone who adheres to a strict diet is unlikely to be able to follow it for a long time. These restrictions on food will soon bother him, and he will simply stop torturing himself, because not many can constantly remain hungry and tired.
When a person switches back to “normal” nutrition, he is likely to regain all the weight he has lost.
In most cases, this happens: a person who relies only on a diet will quickly gain all his lost weight back, and possibly even more.
All this can turn into a nightmare cycle - you are on a strict diet, break down, then your excess weight returns, and again you have to go on a diet.
Weight loss recommendations
Medical experts studied different recommendations on the number of workouts per week. The results of the study show that for weight loss it is recommended to give training from 150 to 250 minutes per week, performing exercises of medium or high intensity. But they also argue that the more training, the better. For maximum quick and noticeable results, it is recommended that you conduct more than 250 minutes of intense exercise per week.
To lose weight and not allow it to return when you achieve the desired result, you need to approach the solution from two sides:
- It is necessary to observe the energy balance in the diet - do not consume more calories with food than you consume.
- Exercise regularly, because training helps burn fat and build muscle, and proper nutrition will supply the muscles with the necessary substances for proper growth.
Why do I need to build muscle while losing weight?
Muscles burn calories faster than fat does, and they do it even during sleep. The more muscle a person has, the easier it will be for him to burn calories and lose weight. Increased muscle mass continues to burn fat and does not allow excess weight to return.
How often to play sports to lose pounds?
If you want to lose weight, then you must go in for sports once every 2 days. To build muscle, training must be hard. If the muscles do not work hard, then they simply will not grow.
But muscle work is just part of the solution. They also need to be given time to recover from training. For example, strength exercises should be done only every 48 hours in order to give the body time to rest.
Between strength training, cardio exercises can be done to increase heart rate in order to burn more fat.
See also: at what pulse fat is burned in men and women.
Such exercises include walking, running, dancing, cycling and swimming. You can also play team sports such as hockey, football and basketball - they are all good for the heart. You can change the sports plan, include other exercises and sports games in it, in order to avoid routine and always remain motivated.
How often do you need to go in for sports so that the result is noticeable?
When a person just starts to gain muscle mass and lose fat, he may notice changes in his appearance, but his weight remains the same. It can even increase. But you don’t need to worry about it, since a kilogram of muscle weighs as much as a kilogram of fat, but the muscles are more compact and dense, and take up less space than fat. Therefore, your weight may remain the same, but outwardly you will look thinner.
Instead of observing the numbers on the scales to determine the effectiveness of the diet and the sports program, it is better to just pay attention to changes in your appearance, the size of certain muscle groups, clothes, etc.
You can also take measurements to measure progress. First, take measurements at the beginning of the fitness program, and then again after four or six weeks. This is a great way to determine the effectiveness of your plan. By then, of course, volumes should change.
As a result, to the question "How often do I need to play sports for weight loss?" there will be an answer - strength exercises every 48 hours, and cardio between days with strength exercises to create diversity and maintain motivation. It is also recommended to leave the day without any physical activity in order to give the body a chance to relax and fully recover.
How much to train per day?
- About 150-250 minutes of moderate-intensity training per week is about 22-35 minutes a day.
- More than 250 minutes of moderate to high intensity training per week will produce more significant results. Target at least 35 minutes a day.
- If you want to slightly (not very much) reduce calories, then 150-250 minutes of medium-intensive training per week are perfect for you.
- At least 150-250 minutes of medium-intensive training is necessary to prevent weight gain. Plan on getting 22-35 minutes of workout per day to maintain weight.
If you think that this is too much, and you do not think that you can not do 22-35 minutes in a row, then that's okay. You do not have to do the entire workout in one go. You don’t even have to train every day. In general, there are many ways to change the duration and intensity of a workout so that you don’t get tired or that you don’t get tired.
How many times a week should you train?
Since 250 minutes of physical activity per week is recommended, you have probably already begun to think that you need to train every day. It's not obligatory. You can train every second or even every third day in the gym or at home and still lose weight effectively.
Keep in mind:
- Although there are generally accepted ways to calculate the number of workouts, the correct answer depends on your characteristics.
- Factors such as age, weight, health, type of work, and personal goals should be considered.
- When you are working with heavy shells, regardless of the goal, it is best to train each muscle group twice a week.
Individual characteristics, such as age, weight and health, desired goals should be taken into account. In addition, the type of training you choose should also be considered. Do you do strength training, do cardio or a combination of them?
Finally, the reason why you exercise is a major factor. Are you working to lose weight, gain muscle mass and strength, or just want to maintain a healthy lifestyle?
If you prefer short workouts, then it is better to do every day, giving exercises 20-35 minutes, this will be enough for weight loss, provided there is a lack of calories in the diet. Exercising every day will also help you get used to physical activity.
But sometimes circumstances do not allow you to pay attention to sports every day. Then you have to train every second day. But remember, the less you do, the longer the training should be.
For example, if you perform four workouts of 35-40 minutes and one 60-75 minutes during the week, then you can skip a few days and still meet the requirements in order to lose weight.
If you have to skip a few days in a week, then you can still train, it’s just that each session should be longer. But if you exercise less often, it will be harder to develop a habit of physical activity.
You can also change the intensity of your workout. For example, if you are healthy enough to engage in high-intensity workouts , then some sessions may be short and high-intensity, while others may be long but lighter. If you are a beginner, then you can do simplified exercises of different durations, for example, try exercises with a skipping rope for weight loss .
How much workout per day in order to lose 1 kilogram of fat?
If you are wondering how much you need to do to burn one kilogram of fat. Here you need to know that to burn 1 kilogram of fat in the body, you need to spend 7000 calories. The exercises shown below will allow a person weighing 70 kilograms to lose one kilogram:
- 10 hours of light running (approximately at a speed of 10 km per hour), i.e. about 1 hour 20 minutes a day.
- 28 hours of walking (5 kilometers per hour), about 4 hours a day.
- 10 hours of intense swimming, or about 1 hour 20 minutes a day.
- 13 hours of cycling (19-20 km / h), or a little less than 2 hours a day.
- 14 hours of intense aerobics, or 7 two-hour sessions per week.
This shows that losing one kilogram only with the help of physical activity is very difficult and takes a lot of time. Just for this reason, diet and exercise must be combined in order to cause calorie deficiency and weight loss.
If it seems to you that you will never achieve your training goal, do not worry. Making an effective workout plan for weight loss is much easier than it seems at first glance.
The recommendations that were shown above will help you understand how much you need to train per day in order to lose weight. But remember that the most important thing is the regularity of training and frequency. The smartest decision then, probably, will be to do less, but more often.
How many times a week do you need to train to see the result?
As you already know, in order to lose weight, you need to burn more calories than you get from food.
Eating a low-calorie diet is one way to reduce calories, but the effect of a combination of diet and exercise will be much stronger.
Therefore, in order to see the result of weight loss training, it is necessary to carefully monitor the number of calories in the diet and in the absence of changes in body weight or appearance, it is necessary to cut the daily calorie content by 300-500 calories.
When you just go on a diet, you lose weight by reducing fat and muscle. Reducing muscle mass slows down metabolism, which makes losing weight and keeping it at the same level more difficult. Therefore, always include training, preferably strength training, in your plan.
In order to lose weight, doctors recommend at least 30 minutes of any kind of cardio per day five times a week, if not more. It can also be combined with a strength training schedule.
When you combine strength exercises with cardio, you build muscle, which in turn increases metabolism and helps lose weight faster.
What else do you need to know and consider to determine how often you need to train?
Before starting a training program, be sure to consult a doctor.
- Health: Your health condition can affect the number of workouts you should do per week. If you are in poor health or have any chronic illnesses, such as high blood pressure, it is recommended that you reduce the intensity of your workouts or their number per week.
- Age: An older person, of course, is best not to play sports as intensively and as many times as a young person with excellent physical fitness.
- Weight: an obese person should exercise more often in order to lose a lot of excess weight. But, of course, in this case, it is first recommended to start small and gradually raise the level and intensity of the training.
Determining the frequency of physical training is just part of the solution. You also need to find a plan for yourself that, in fact, works.
How many times a week should you devote to strength training compared to cardio exercises?
How many times a week you should train depends on the type of your training.
If you are primarily engaged in strength exercises, be it for weight loss or muscle building, it is best to train each muscle group twice a week.
Training should last about 30-40 minutes.
Here's what your training plan should look like:
- Monday - Only Exercises for Upper Muscles
- Tuesday - only for the lower body
- Wednesday - rest
- Thursday - Workout for Upper Muscle Only
- Friday - we train only the muscles of the lower body
- Saturday - rest
- Resurrection - Rest
Beginners may need less intense training, where they will pump muscles three times a week, and some experienced bodybuilders, on the contrary, train very intensively, but work out each muscle group only once a week.
Anyway, twice a week - this is quite normal for an ordinary person. This gives the muscles time to recover, and this in turn leads to muscle growth. If you exercise for too long, the muscles will be overstrained, and this can lead to injury. And if, on the contrary, there is too little to do, then there will be no progress.
If you prefer mainly cardio, then the recommendations will be slightly different. Specialists and professionals recommend cardio from three to four times a week for 40-60 minutes.
Another way is to perform 150 minutes of medium-intense cardio distributed throughout the week, or 75 minutes of high-intensity cardio also distributed throughout the week. Examples of great cardiovascular exercise are walking, running, swimming, aerobics, team sports and cycling.
Cardio exercises can also be combined with strength exercises for maximum workout efficiency. If you include strength exercises in your workout, then you should follow a schedule like the one shown above.
You combine them, starting each workout with 20 minutes of cardio before embarking on strength exercises.
There is another option that will suit you if you want to save your energy for strength exercises. Here we start with a five-minute cardio warm-up, and after strength training, we finish the workout with 15 minutes of cardio.
You can also do low-intensity cardio the other day without weight training, depending on your plan.
How to quickly and effectively lose weight
If you want to quickly lose weight, then pay attention to the following:
- Get out of your comfort zone and don't let yourself get used to your training plan. Change the intensity, duration and volume of your workouts - distance, number of approaches and repetitions. Also change the frequency of different exercises, and include high-intensity intervals in cardio. Try to make your cardio workout more effective with strength training. Combine cardio and strength training.
- Include dumbbells, barbells or weights in your weekly training plan. To describe everything briefly, we can say: the more muscle you have in relation to body weight, the more you will burn calories in one workout.
- Three factors - exercise, sleep and diet, form the basis for achieving your goal. You must consider and optimize every detail.
- One very important rule that everyone should observe, regardless of their level of physical fitness, is: “Never miss a vacation!” Remember to include at least one day a week without any physical activity.
Adults should spend about 150 minutes (2.5 hours) on medium-intense physical activity, such as brisk walking, or 75 minutes (1 hour 15 minutes) on high-intensity training, such as running, or an equivalent combination of both. Include at least two days of strength exercise per week, and do not forget to work on them with all the large muscle groups.
But for physical activity to be constant, you need to choose sports that you like. Do what you love so that physical education is not associated with fear or routine.
If you like to calculate, then you can use a slightly different approach. For example, if you want to reduce 500 calories per day, then you can make a choice - reduce 250 calories with a diet, and others with 250 workouts. From here, you can decide how and when you burn these 250 calories. Some experts recommend wearing a heart rate indicator, which will give you an idea of the number of calories you burn in different types of workouts.
Studies have shown
that a person weighing 70 kg burns 149 calories from 30 minutes walking at a speed of 6 km / h, 223 calories from 30 minutes of swimming and 298 calories from 30 minutes of running at a speed of 8 km / h.
Do not forget about the food!
It is very difficult - but still possible - to lose weight only through physical activity. You can lose weight only if you burn more calories than is eaten. But then you have to train very hard, to such an extent that it will already begin to harm your health. For most people, the best way to reduce weight is to combine physical activity and proper nutrition.
Watch the food that you eat during the day to better understand how many calories you eat now and how much you must eat in order to lose weight. Remember that when you lose weight, it is recommended that you adjust the number of calories you eat after every 5-7 kg.
You should also be aware that physical activity can affect hunger and appetite. For example, it has been proven that high-intensity interval training or a long cardio session reduces ghrelin (a hormone of hunger) for 1.5 hours after training. And some people, on the contrary, say that physical activity increases appetite, which is why they risk then accidentally overeating. Therefore, pay attention to how your sports activities affect your appetite. It is also good to make a snack rich in protein and carbohydrates (such as banana and yogurt) immediately after a workout, in order to replenish the muscle glycogen (carbohydrate) supply, start muscle recovery and prevent accidental overeating.
You also need to eat only quality food. For clarity, it can be associated with gasoline in a car. Any type of gasoline will do for a car, but its service life will increase significantly if you use high-quality gasoline.
Macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals) play a key role in your workouts. For example, if there are too few proteins, it will be more difficult for your body to repair and build muscle that was damaged during training. And if you have a lack of carbohydrates, then you will have little energy, because of which you will quickly get tired.