After this guide you will use the time to get better and quicker result. How often should you workout for weight loss, muscle gain and strength training. How many days per week is the best, what is the best time of day to workout for fat burn, muscle build and increase strength. You will get the correct answers for all the questions about workout timing.
How Often Should You Work Out ?
When it comes to beginning an exercise regimen, the first question on many people’s minds is, “How much should I work out?” And, to get the most out of each workout, what do you do?
There is no single answer to that question, as there is to most things in the fitness world: it all depends on your fitness history, the time you have available, and your personal goals. The best exercise routine for you—and how many days you exercise—might look very different from someone else’s solid routine. If you want to learn how to strength exercise, for example, modeling your weekly workout routine after someone who is preparing for a marathon isn’t very helpful.
There are some guidelines that can help you figure out a doable workout routine if you don’t have super-specific fitness goals—say, you want to improve strength and stamina so you can walk faster and sleep better—but there are some guidelines that can help you figure out a doable workout program if you don’t have super-specific fitness goals. Here’s what you need to hear about how much you can workout, what to concentrate on, and how to make it a routine.
As previously said, there is no one-size-fits-all solution. If you want to increase your fitness level, the amount of days you need depends on how involved you are already.
The breakdown varies depending on your personal goals, but if you’re trying to boost or sustain your fitness, four to five days a week should suffice.
Of course, if you’re just getting started and haven’t exercised before, it might sound like too much of a leap. And that can make you totally uninterested in working out. Instead, begin with two workouts per week and gradually raise them.
How Often Should You Work Out For Weight Loss ?
The frequency with which you should strength training and exercise to lose weight is determined by how quickly you want to see results.
Losing no more than 1 to 2 pounds per week is the general recommendation. Many people, however, are looking for weight loss programs that are designed to help them lose weight faster.
To put it simply, you must burn more calories than you consume in order to lose weight. Dieting has been shown to be an effective way to lose weight, but exercise is required to keep the weight off.
The amount of weight you lose is determined by how much exercise you are willing to do and how strictly you adhere to your diet. You must commit to working out at least four to five days per week if you truly want to see results on the scale and continue to make progress over time.
But keep in mind that you’ll work your way up to this. You might want to start with two or three days per week and gradually increased to five days. Combine the following exercises in your workouts:
- strength training
- core work
A workout program should include both cardiovascular and strength training exercises for the best results. When you lift weights, your lean muscle mass increases. This allows you to boost your metabolism and burn more calories even when you aren’t working out.
Cardiovascular exercise is important for more than just heart health. Cardiovascular exercise can help you:
- burn calories
- boost your mood
- decrease stress
Cardiovascular Exercise For Weight Loss
In general, try to do one of the following:
At least five days a week, engage in 30 minutes of moderate-intensity aerobic exercise (150 minutes per week)
Three days a week, at least 25 minutes of intense aerobic exercise (75 minutes per week)
Consider two days of moderate aerobic exercise and two days of intense aerobic activity or high-intensity interval training if you want to lose weight (HIIT).
Strength Training For Weight Loss
Strength training can be done two to three times a week. Include compound exercises in your full-body workouts. These are exercises that engage several muscles at the same time. Here are some examples:
- squats with a shoulder press
- deadlift with a bent-over row
- lunges with a lateral raise
- pushups and plank with a one-arm row
Make sure you meet these instructions to get the most out of your weight-loss workouts:
Increase or decrease the duration of your workouts. Include both high-intensity interval training and moderate-intensity workouts.
In a week, try a variety of cardio exercises, such as treadmill running, walking, and swimming.
When lifting weights, use circuit training to increase your calorie burn. Circuit preparation entails performing a series of exercises one after another with no break in between. After completing the series of exercises, you can rest for 30 to 60 seconds before repeating the circuit two or three times more.
Take at least two days off every week to relax.
Best Time To Work-Out For Weight Loss
Should we be exercising in the morning, afternoon or at night if we want to lose weight and maximize fat loss?
Morning Exercise For Weight Loss
There are those of us who are “morning people” and others who aren’t.
Many of us who work-out in the morning swear by it. The idea of waking up an hour earlier than we absolutely have to sends shivers down our spines to the rest of us!
If those of us who aren’t morning people can get out of bed at an ungodly hour (especially in the dead of winter), there’s another obstacle to overcome: the thought of exercising on an empty stomach!
Putting that aside for a moment, there are some compelling reasons to exercise first thing in the morning, as well as compelling arguments against it.
Let’s take a look at each of these in terms of advantages and disadvantages.
Morning Exercise Pros
- Start our metabolisms off right, so we can burn more calories throughout the day.
- Promote more fat burning because our depleted glycogen reserves compel our bodies to convert to fat
- Produce endorphins, which boost our mood and help us get a good start on the day.
- Wake us up by acting like a cup of coffee.
- Reduce distractions to help us exercise more regularly.
- By forcing us to wake up a little earlier, we will make time for exercise.
- Boost your energy levels for the remainder of the day.
- Improve our mental acuity for several hours afterward
- Allow us to exercise without being hampered by the summer sun.
- Exercise outdoors to reduce our exposure to emissions.
- Make it easier to get on gym machines without having to wait and when time limits aren’t in effect.
Morning Exercise Cons
- Morning exercise has a lot of benefits, but it also has some drawbacks.
- Forcing us to work out when our energy levels aren’t optimum
- Injuries are exacerbated by asking us to exercise with cold, stiff muscles.
- Muscle (as well as fat) can be used as a fuel source if you exercise before eating.
- Make it impossible for us to develop an exercise habit (if we are not “morning people”)
- Any of us are at a greater risk of having a heart attack as a result of this (research suggests a generalized increased risk)
Afternoon Exercise For Weight Loss
Contrary to popular belief, some research suggests that the best time to exercise from a physiological standpoint is in the afternoon.
Let’s look at the benefits and drawbacks of working out in the afternoon.
Afternoon Exercise Pros
- Increase workout efficiency because our body temperature is optimal and our muscles are at their strongest.
- Prevent accidents – in the late afternoon, our muscles are sufficiently warm and most of us are alert.
- Improved performance – our brains’ circadian patterns are in perfect working order.
- Expel the tension that has built up in our bodies during the day.
- Provide us with something to anticipate before we unwind in the evening.
- Make exercise appear less difficult – studies indicate that late in the day, people find exercise to be less difficult.
- Make exercise easy by, for example, exercising during our lunch break.
- Make it easier to “team up” or find a workout buddy.
- Can assist us in reducing the amount of food we consume, such as by assisting us in avoiding big lunches.
- Can aid in reducing the amount of food we want to consume for dinner.
- Assist us in maximizing our health, muscle size, and strength – research shows that the best time is between 3 and 7 p.m.
Afternoon Exercise Cons
- Impose time limits that can prevent us from getting a complete workout.
- Distractions and other responsibilities prohibit us from exercising at all.
- According to research, lung function is at its lowest at noon, which can affect our aerobic efficiency.
- About 5 and 6 p.m., gyms are at their peak, making it difficult to get on equipment.
- In the afternoon, some gyms have 20-minute time limits on aerobics equipment.
Evening Exercise For Weight Loss
For some of us, exercising in the evening is perfect.
The best time to exercise, according to some research studies on lung function, body rhythms, temperature, and hormone levels, is around 6 p.m.
Evening Exercise Pros
- At 6 p.m., most people’s body temperature and hormone levels are at their highest.
- Muscles are soft and warm.
- Because the perceived exertion is lower later in the day, some of us are able to work out harder.
- Can aid in regulating the amount of food we want to eat for dinner.
- The level of disruptions and distractions in the late evenings is typically lower than at other times of the day.
- Exercising at the gym later in the evening, when most of the other members have gone home, is often easier.
- Late-night workouts can help us de-stress and turn off our brains after a long day of stimulation.
- Exercising at night will help us feel more comfortable and sleepy, allowing us to sleep better.
Evening Exercise Cons
- Distractions and conflicting commitments are more likely in the evening than in the mornings
- Exercising late at night may energize some of us making it difficult to get off to sleep
- Exercising outdoors at night is unquestionably riskier than doing so in the morning or afternoon.
- Evenings in the summer are the hottest time of the day, making it difficult to exercise.
- The “afterburn” effect of night exercise is absent because our metabolism slows down while we sleep.
How Often Should You Work Out For Muscle Gain ?
When it comes to gaining lean muscle, finding the right combination between cardio and strength training is important. If you push yourself too hard, you risk overtraining and losing your hard-won muscle. Your muscle gains, on the other hand, would be marginal if you don’t increase the strength and put in the effort.
Cadiovascular Exercise For Muscle Gain
Limit your cardio or two to three days a week. Shorter, higher-intensity sessions, such as 25 minutes of HIIT, should be prioritized.
Strength Training For Muscle Gain
At least three times a week, you should be lifting weights. A minimum of two days of training per week is needed to optimize muscle development. Your current fitness level will determine how you plan your workouts and how many days you dedicate to strength training.
Consider the following schedule, which may vary depending on your level of training:
Consider breaking your week into upper (arms, shoulders, and abs) and lower (legs) body parts if four days of strength training feels too much. Consider the following scenario:
You could be reaching the dreaded plateau if you’re not growing muscle as fast as you’d like. When you consistently train the same body parts with the same exercises and weight for an extended period of time, the body is likely to stop responding.
You must switch things up in order to return to a muscle-building process. Here are a few suggestions:
- Increase the weight of your lifts.
- Replace the current exercises with a new set.
- Increase or decrease the number of sets and reps you do. You can elicit greater increases in strength and muscle size by adjusting the rep range and mixing lighter and heavier loads. A heavy day, for example, would consist of three to five reps, a moderate day of eight to twelve reps, and a light day of fifteen to twenty reps.
When it comes to building muscle, it’s important to give your body plenty of time to recover between strength training sessions. Doing the same amount of exercise every day will stifle recovery and lead to muscle loss over time.
If you find it difficult to take a day or two off per week, consider treating these days as productive rest days. Spend extra time exercising or attend a gentle yoga session.
What’s Better For Building Muscle: Morning Workouts or Evening Ones?
Some people like to wake up early in the morning and complete their workouts. Others would rather go to the gym later in the day, in the late afternoon or evening. Is it true, however, that the time you practice makes a difference in your results? Is it true that if you workout first thing in the morning, you’ll gain muscle faster? Is it easier to go to the gym later in the day, when your body has warmed up?
There are advantages and disadvantages of working out at different times of the day. However, if you want to pack on muscle as quickly as possible, research suggests that running in the afternoon and evening is the best choice.
This is why. A group of researchers from Finland’s University of Jyväskylä performed a basic experiment in 2009: they gathered a group of young men and made them practice in the morning or evening for ten weeks. The morning group worked out from 7 a.m. to 9 a.m., while the evening group worked out from 5 p.m. to 7 p.m. Both groups practiced the same workout routine, which included lifting weights twice or three times a week.
Despite the fact that the difference in muscle growth was not statistically significant, subjects who exercised in the evening saw their muscles develop faster than those who exercised in the morning. In fact, the evening group increased the size of their thigh muscles by 30% on average more than their morning counterparts.
Similarly, a six-month follow-up analysis yielded similar findings. Men who exercised first thing in the morning saw their quads—specifically, their outer thighs—grow by 12% on average. Those who went to the gym later in the day, on the other hand, saw their thighs develop 50% faster.
In other words, relative to the same workout regimen performed in the morning, training in the evening resulted in greater increases in muscle mass. Why is this the case? According to some reports, the intensity of the growth signals sent to muscles during a morning workout differs considerably more from person to person than during an evening workout.
Lifting weights later in the day, on the other hand, seems to result in a more consistent increase in the numerous growth signals sent to muscle fibers. Morning workouts, on the other hand, result in a greater increase in some subjects but a decline in others. To quote directly from the researchers:
“We discovered that loading early in the morning induces substantially more between-subject variance in certain muscle growth or metabolism-related signaling pathways than loading later in the day.”
Your chronotype is determined by how the circadian system fits into the 24-hour day, with physiology, cognition, and behavior peaks occurring earlier or later in the day. To put it another way, you’re either a morning person, an evening person, or somewhere in the middle.
According to surveys, approximately one out of every four of us is a morning person. Night owls make up another quarter of the population. The other half of the population is neither morning nor evening driven, but rather somewhere in the middle; they are known as neither-types.
Night owls have a tendency to wake up later and go to bed later, as well as having difficulty sleeping at night. Morning people, on the other hand, go to bed and wake up soon, resulting in a more restful night’s sleep.
The way you respond to exercise is also influenced by your chronotype. Morning-types perceived resistance training to be harder in the evening than it was in the morning, according to Italian researchers. Evening-types, on the other hand, felt as though they were working harder in the morning when they exercised.
Morning-types, on average, are less fatigued, perceive less effort during exercise, and perform better during a morning workout than neither- nor evening-types, according to studies. Evening people take longer to get going and don’t hit their peak performance rate as easily as morning people.
We don’t know if timing your workouts to your chronotype can result in faster muscle development. However, studies on chronotypes indicate that if you’re an evening guy, you could get better results from evening workouts. Morning people, on the other hand, can achieve greater results if they exercise first thing in the morning.
Overall, if you had the luxury of practicing at whatever time of day was “optimal” for muscle development, it would most likely be late afternoon or early evening. However, chances are you aren’t in that situation and would need to schedule your preparation into your schedule. Fortunately, the body will react to training at various times of the day. Your body will become used to it, even though you don’t feel as good during a morning workout, for example.
Strength training in the morning creates time-of-day-specific adaptations, according to research. That is, if you typically perform better in the evening, regularly exercising in the morning can help you close the performance gap between morning and evening workouts.
I recall how difficult it was for me to transition from evening to morning training. All seemed to be even more complicated. But, over time, I became accustomed to it. Finally, the perfect time to practice is when it is convenient for you and blends into your schedule. Making it to the gym in the first place is much more critical than timing. When it comes to getting in shape, getting the workouts in on a regular basis takes precedence over almost everything else.
How Often Should You Work Out For Muscle Gain Per Week ?
As previously said, there is no one-size-fits-all solution. If you want to improve your fitness level, the amount of days you need depends on how involved you are already.
If you don’t already workout, for example, one day a week would possibly produce physical (and mental) results.
However, if you’re used to working out on several days a week, one day won’t be enough to keep your fitness or improvement.
The breakdown varies depending on your personal goals, but if you’re looking to boost or sustain your health, four to five days a week should suffice.
Of course, if you’re just getting started and haven’t exercised before, it could be too much of a leap to make at first, and that might put you off working out entirely. Instead, begin with two workouts per week and gradually raise them.
How Can You Build Working Out Into A Habit?
Setting a realistic target about how many days you want to start exercising each week will help you avoid running out of ideas.
However, he claims that taking some action every day will help you form a habit that will work even if you aren’t doing a real workout. A 10-minute walk or a series of light stretches may suffice.
Determining when to exercise is another essential consideration. Again, there is no right answer, but it will help you determine when to use a pencil in your exercise by looking at your schedule carefully. Scheduling morning workouts, for example, can be self-destructive if your mornings are too busy with too many last-minute adjustments. In this scenario, the afternoon or evening workout is more likely to be done on time.
Often, remember to look after your body: some people are more energetic in the morning, while others drift. Matching your exercise time to when you’re in the best mood will help you stick to it.
What Should Everyday Of Working Out Look Like?
Try three days of strength training, two days of exercise, and two days of active rest if you want to work out five days a week to develop your strength and cardiovascular fitness. Consider your targets if you intend to exercise four times a week: Cut a cardio day if you want to gain muscle. Miss a strength day if you want to boost your stamina.
When you’re thinking about how many days a week you can work out, bear in mind that it’s important to be realistic about your own schedule. If four days is more convenient for you than five, go for it. But if five days is feasible, that’s fantastic!
In any case, here’s how to smash it at each one (along with when and why).
Strength Training: 2–3 Times Each Week
Strength training is a critical component of maintaining the body’s functionality over time. It assists in the prevention of bone and muscle loss that happens as people age. It also helps to strengthen the joints.
To increase muscle mass, work each muscle group two to three times a week. This means that in a two- or three-day strength schedule, you can try to do full-body exercises, hitting all of the main muscle groups in your upper and lower body, such as your glutes, quads, hamstrings, chest, shoulders, back, arms, and heart. That might seem like a lot, but compound exercises may help with that. Squats, lunges, rows, and chest presses all work several muscle groups at once, giving you more bang for your buck.
You can also find a balance between pushing and pulling movements (such as an overhead press or chest press) (like with a row). Know that strength training isn’t just about lifting weights or using machines; learning bodyweight movements will also bring the muscles to the test.
When you’re first starting out, aim for 12-15 reps per set. If you gain more experience with the moves, you can reduce the reps as you raise the weight. For the first month, one to two sets of each exercise should suffice; after that, you will want to increase to three sets.
In each of the three strength sessions, you can do different moves, but they should be repeated every week.
A 40- to 60-minute strength-training session should include foam rolling and a fast warm-up.
Cardio: 2–3 Times Each Week
Cardio is just as critical as strength training in a well-balanced workout routine. Cardio keeps the circulatory system in top condition, allowing you to heal more easily and it preserves your stamina. It also boosts your VO2 max, which aids your body’s oxygen use.
You have a number of options: an outdoor jog, a bike ride, an elliptical machine if your gym is open and you feel comfortable using it—the list goes on. Functional movements like kettlebell swings and agility work can also count as cardio if you do enough reps in a short period of time to keep your heart rate up.
The state of your heart rate and the length of time you’ve been doing something determine whether it’s cardiovascular. While everyone’s target heart rates are different, a reasonable benchmark to aim for during aerobic workouts is between 120 and 150 beats per minute for 45 to 60 minutes.
Interval training is another alternative, in which you practice hard for a short period of time and then rest for a while. What’s the best part? This can be done with almost anything—an indoor row machine, a bike, running, practical gestures, and so on.
There are also several cardio classes available online that you can try (many of which will work your muscles a bit too). Indoor cycling, kickboxing, HIIT lessons, dance fitness, running classes, rowing classes, and other heart-pumping activities are only a few examples.
According to the American College of Sports Medicine, 150 minutes of moderate-to-intense exercise per week is recommended. Depending on the type of preparation you’re doing, you’ll need to break it up slightly (longer, steady-state sessions versus shorter HIIT workouts).
Rest Days: 2 Times Each Week
Taking a break helps your body to heal and rebuild, helping you to return to your workouts rejuvenated and ready to crush it. A rest day should be thought of as active rehabilitation, which means you don’t have to go to the gym or work up a sweat, but you should do something.
It’s not just about physical rehabilitation; it’s also about emotional recovery. It’s good for the mind to do something active that you enjoy… It also aids in the reduction of residual fatigue. It also maintains your fitness.
Active rehabilitation, whether it’s stretching or going for a walk, shouldn’t take as much time as a workout day, but it does get you moving. A virtual restorative class, such as gentle yoga or a relaxed mat Pilates class, is also an option.
It’s entirely up to you when you schedule these rest days; if you work out Monday through Friday, you can take the whole weekend off. Alternatively, you might switch between strength, cardio, and rest days before returning to weight training. While the order isn’t crucial, it’s best not to focus on strength two days in a row. Allow 48 hours for your body to heal.
30–60 minutes of successful recovery is a good goal.