How often should you work out for weight loss and building muscles?

How often should you work out for weight loss and building muscles?

1. How often should you work out

There are lots of reasons for exercising that have nothing to do with the way you look. Engaging in physical activities regularly can boost your mood, reduce stress and cut down the risk of illness. But have you ever wondered how often you should exercise in a week?

Whether you aim to shed kilos or build muscles, we are sure that this topic would have bothered you several times. Honestly, there is no single answer to this question. The number of days depends on your fitness goals, your fitness background and how much free time you have. Your fitness goal can be to lose weight, build muscles or just stay healthy and based on this, we will tell you how much you should exercise in a day.

2. General health

If your aim is to stay healthy and fit then you can opt for exercises or physical activities that you enjoy. It is not required for you to follow a fixed workout routine. On days you have plenty of free time, you can work out for 30 minutes or else can do a quick 15 minutes HIIT. Even walking or jogging for 30 minutes a day would help to keep you healthy. Just try to be consistent with your routine. This can help to boost your mood, correct your posture and also increase endurance. When we talk specifically about gymming, then two days of strength training and two days of cardio are more than enough to stay healthy.

3.​Weight loss

For shedding kilos, you need to be more consistent and plan your workout routine keeping your weight loss goal in mind. You can begin with working out three times a day and then after a month can make it to 5 times. Your workout routine should be a good mixture of cardio and strength training exercises. To lose weight, you need to burn more calories, an objective that can be achieved more easily by performing a vigorously intense workout. A normal adult should engage in intense exercise for 150 minutes and moderate-intensity exercising for 300 minutes every week. When trying to shed kilos, try to increase the timing and include both cardio and strength training exercise in your routine.

4. Building muscles

Even for building muscles, exercising 4 to 5 days a week is more than enough. However, the workout routine would be quite different from those trying to lose weight. If you want to get a chiselled structure, focus more on lifting weight. But this does not mean that you should give up cardio exercises completely. Pumping iron can help you tone your muscles and strengthen the bones. Try to increase the number of repetitions by carrying lighter weight. This can help to build endurance, burn fat and build muscles. Exercising for 40 to 50 minutes, 4 to 5 days a week is enough for people trying to build muscles.

5. ​The bottom line

Exercising is indeed important, but so is eating healthy and following other lifestyle habits. Apart from exercises, there are a lot of things that may influence your fitness goal like metabolism, diet, and the type of exercise you are performing.


Rosa Ortega

Born in Brooklyn, New York, Rosa Ortega always had a passion for health and fitness. In 2018 she completed her journalism degree from the University of Miami and stayed for the sun. She has written numerous articles for Huffington Post and Buzzfeed. Now she currently covers our Health and Fitness stories.

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