How much do you need to train to notice the first results – this question worries everyone who wants to lose those extra pounds. The answer depends primarily on the figure’s purpose and initial state.
Exercise is one of the best ways to increase your calorie deficit, but it should be taken along with a healthy diet.
Regular workouts are recommended for weight loss, preferably carried out every other day.
Many exercise regularly, but the effect is not visible. The reasons may be different, including nutrition and sleep.
Why is it difficult to answer the question about the amount of training required to reduce fat mass
Everyone who starts training asks for the optimal number of workouts per week. There is no single answer; first of all, the number of training sessions does not characterize the training load.
First, you need to know the difference between fat reduction and total body weight. This is the basis; without this distinction, the answer will be devoid of its original meaning.
The person asking the question may be “doing everything right,” the body fat is decreasing, and there is nothing to complain about, and the error is only related to how progress is measured.
Therefore, instead of weighing yourself, it is better to check the body’s fat level. You can also control the figure’s contours, depending on where there is more fatty tissue. Generally, when women’s hip circumference decreases, body fat decreases, regardless of the weight results.
Other options to consider, especially for heavier people, are:
How physical activity affects the body depends more on:
Physical exercise than from the very fact of exercising.
In losing weight, energy balance matters, i.e., the ratio of energy consumed to consumed.
If this is considered, then the amount of training cannot be answered without knowing other variables.
Unfortunately, despite the importance of energy balance, the topic is not limited to this. The constant “exercise more, eat less” model rarely works.
How to calculate exercise time to lose weight
To find the “magic” number of weekly workouts needed to reduce body fat, one must spend some time calculating and experimenting.
First, the basal metabolic rate needs to be assessed, including:
- muscle mass;
- Previous trial and error in weight loss.
This is a difficult task, so the help of, for example, a dietitian is recommended.
Then estimate the total daily energy expenditure, but do not consider the energy used due to training. The composition of such energy includes, in addition to the main metabolism, the energy spent on daily activities, such as:
- Games with children;
- Postprandial thermogenesis.
The resulting value represents the energy needed to maintain body weight while maintaining the current lifestyle without training. If you want to lose weight, according to the assumptions of energy balance, you need to lead to a calorie deficit.
Calorie deficiency can be obtained through additional physical activity.
From this perspective, an obvious choice is a form of training that uses as much energy as possible in the shortest amount of time. You can perform, for example, intensive interval training to achieve this result.
Such training allows a moderate-form woman with a body weight of about 80 kg to burn 10-12 Kcal per minute.
How to exercise to lose weight
As a rule, it is recommended to focus on 2 thousand kilocalories per day when losing weight.
Cardio workouts such as aerobics, running, or swimming should be done at least twice a week. It can be combined with strength exercises to strengthen and shape the body.
People training to increase muscle mass should also train every other day. In this case, focus mainly on strength exercises using weights or your body weight.
The best way to lose weight is to include in your workout plan:
- Long, medium, and low-intensity cardio workouts that will burn more calories and force the body to draw energy from fat reserves during exercise;
- 1-2 high-intensity interval training, which will speed up the metabolism and help get rid of fatty tissue;
- 1-2 strength training sessions will help develop muscle mass, which means tightening the body, strengthening muscles, and increasing the calorie content of the diet.
So, to lose weight:
- First, you need to diversify your workouts;
- Secondly, try to do more than a set of exercises for one body part, for example, the abdomen.
It is impossible to lose weight in just one part of the body.
How many times a week do train
Is once a week enough, or is it worth exercising every day? Neither excess nor caution is desirable. The number of weekly workouts recommended by trainers and specialists is 3-5. However, several rules must be followed. If you train:
For three days, try not to train consecutively. It is not recommended to go to the gym for half a week and do nothing during the other;
Within five days, divide the remaining two days into periods. For example, do three workouts, a day off, two, and then take a break.
Training once or twice a week is better than nothing, but don’t expect spectacular results.
How much time to train
Depends on the purpose. Thirty minutes is enough to maintain the shape. If you lose weight, then:
- At least two workouts of 30-65 minutes;
- One interval workout for up to 30 minutes.
Research shows that despite the popularity of ultra-short interval training, long-duration, moderate-intensity exercise works better for weight loss.
Workouts that last 15-25 minutes should be interval, high-intensity, with short exercises or in addition to others, such as walking for 1.5 hours. Then it makes sense.
How soon can you see the results?
How long you can see the effect of training depends on individual characteristics:
- Type and intensity of training;
- health conditions;
- Starting figure.
The result will appear quickly if sports are combined with a diet. In the initial stage, results can be achieved quickly after the first week of classes.
This is mainly because the body gets rid of excess water and intestinal deposits. During this time, you can lose a few kilograms and up to several centimeters in the circumference of the abdomen.
Later, when the process normalizes, the effect appears more slowly. This is normal and should not be discouraged. A healthy weight loss rate, in which classes last 3-4 times a week, and a deficit of about 500 kcal per day, allows you to lose 0.5 – 1 kg per week. In a month, you can count on the loss of 2-4 kilograms.
The visible changes in the figure usually become noticeable after the first month of classes.
In the case of building muscle mass, patience must be exercised. Even carefully planned workouts will not immediately bring results. Muscles need time to grow.
Also, in this situation, diet and supplements are important in addition to exercise as they provide the proper building blocks for muscle tissue.
Effects may appear within the first month of training, but visible changes may take up to 3-6 months.
In the case of exercise to improve health and fitness, results can be expected in about four weeks. Of course, the longer you exercise, the better the results will be.
Is it possible to exercise daily?
It also depends on the situation.
Doing intense workouts every day is unhealthy, especially for beginners. This is too much stress for the body, leading to overtraining.
Moreover, too much effort can stop the process of losing weight. Therefore, recovery days should be included in the training plan.
It is better to train every other day. On non-training days, you can do light exercises, such as walking or cycling. Less intense movements still bring you closer to the goal without burdening the body.
On the other hand, you can do light exercise every day, lasting less than 30 minutes, without harm to the body.
Don’t forget about a healthy diet to provide energy for activities.
How quickly the effect of exercise becomes noticeable depends mainly on the training plan, the type of exercise, the goal, and starting weight.
People who want to lose weight can count on the first results after a month of classes.
Regardless of the goal, remember to regularly and intelligently plan your workouts. This will avoid injury and overtraining to ensure satisfactory results.
Sports support a balanced, healthy diet with adequate calories and supplements adapted to needs.