How Many Days A Week To Work Out To Get The Best Results

Exercising regularly is one of the best things that you can do for both your body and your mind. Not only can working out regularly help you get and stay in shape but it also can improve your mood, give you more energy, and can even make it easier to stay focused.

One thing many people struggle with is knowing how many days a week to work out. There is a lot of conflicting advice out there, which can make it difficult to come up with an effective workout routine. Everyone has different goals and objectives, as well, which further complicates the issue. Although, many people do have the same issue of finding the time to workout. Getting in a stable routine and finding a schedule that works for you might even involve investing in some home gym equipment. Companies like total gym have made it easier than ever to get your workout through will not wasting a few hours in the day.

There are some general guidelines that you can follow, however, when planning your workout schedule. Here are some tips on creating a weekly exercise routine that works for you:

  1. How often are you currently exercising?

If you can’t remember the last time you exercised, jumping in full-force and working out five or six days a week will most likely leave you exhausted, sore, and burned out. In a situation like this, it makes more sense to ease back into exercising. You may want to start by working out three days a week, gradually increasing the number of days as your fitness improves.

On the other hand, if you have been working out at least a few days a week, you probably will need to work out a minimum of four or five days a week to challenge your body enough to see results.

  1. What are you trying to accomplish?

Everyone has different fitness goals. Some people are trying to drop a few pounds or to reach a point where they don’t get winded walking up the stairs. Other people are training for bodybuilding competitions or marathons. Such diverse goals call for different workout routines.

If you are trying to lose weight or improve your physical health through exercise, working out four or five days a week is probably more than adequate. On the other hand, if you are training for a major event, you may need to exercise as often as five or six days a week.

Keep in mind, however, that you still need to give your body time to recover between workouts. That means that you might do three days of cardiovascular exercise, two days of strength training, and one day of yoga or some other gentle exercise that is geared toward improving balance or flexibility.

  1. What does your doctor have to say?

If you haven’t already, you may want to talk to your doctor about creating the ideal workout routine. They are intimately familiar with your health, which means that they can provide customized advice based on your unique fitness abilities and physiology.

Knowing how many days a week to work out isn’t always easy. As a general rule of thumb, most experts recommend working out a minimum of three days a week. Anything less than that usually won’t be consistent enough to provide you with noticeable results.

Easy Steps On How To Lose Belly Fat

If you want to get rid of belly fat and improve on your overall health, hitting the treadmill for long periods while surviving on a salad is a terrible way to go about it. Here are a few easy steps on how to shift your belly fat.

  • Increase your Metabolism

It should be your ultimate goal to increase your metabolism. Your workout intensity, the muscle you have, your diet’s fundamentals, your quality of sleep, as well as how properly you manage your stress all play a role in this. According to experts, a faster metabolism assists in burning fat. Your metabolism is usually predetermined by your age, sex, and body size. Intense periods of physical activity, avoiding long periods of hunger, and increasing lean body mass can help in burning belly fat.

  • Maintain a Healthy Diet

Prioritize lean protein such as chicken, fish, eggs, turkey, beef, and tofu. According to a certain study, the high-protein subjects cut more pounds and even cut twice as much belly fat compared to low-protein participants. Limit foods that are high in refined sugar and carbohydrates such as white rice, white pasta, white bread, etc.

Instead, replace them with foods high in fiber such as pulses, beans, oats, sweet potato, brown rice, and whole grains. Fill your boots with lots of vegetables as possible since they’re high in micronutrients, they’re low calorie, and they contain which will keep you full for long periods. You should also ensure that you’re regularly eating. Very low-calorie diets will increase your periods of starvation, which can reduce your metabolism and even prevent you from losing weight.

  • Increase the Intensity of Your Workout

Pay more attention to building muscle and increasing physical activity to burn belly fat. Intense cardio training should consume energy and boost the metabolic rate after your workout. Ensure to balance your HIIT exercises with weight lifting sessions.

  • Learn How to Manage Your Stress

Some minutes of deep-belly breathing in a very quiet spot should chill you out. If not, try taking a walk or a bodyweight workout. Workouts boost your circulation, allowing transportation of cortisol to your kidneys, where it’s eliminated. Eating slowly should also assist in cinching your waist as well since you’ll end up eating less and still feel fuller for longer.

  • Clocking Up Quality Sleep

According to various studies, getting an average of seven hours of sleep should supercharge your body’s cortisol level and then send hunger-boosting hormone levels, which is the perfect combination to achieve effortless weight gain. Inadequate sleep also lowers your metabolism. When your body fails to get enough rest, it usually preserves energy by reducing basic functions.

Discover A Shoulder Workout That Will Get You Noticed

The shoulders are a neglected muscle group. Sure, most guys do some lateral raises and maybe even a few sets of seated presses but that’s it. And that’s a big mistake because impressive shoulders are the one muscle group you can’t hide when you have to cover up, like in winter.

What good do big biceps do for you when you’re bundled up because it’s 22 degrees out? But you can’t hide wide shoulders. They look impressive, even in a jacket. Or simply a dress shirt and tie. Wide shoulders set you apart.

Oh, and guess what else? Wider shoulders make the waist look smaller and who doesn’t want a smaller looking waist? No one, that’s who! And if your waist looks smaller than your arms and your chest look bigger, too.

This is one of the big Hollywood secrets when it comes to actors getting in shape for action and superhero movies. They focus on certain body parts that create illusions of being bigger and more ripped. The shoulders are one of those super-secret muscles that guys like Chris Hemsworth and Chris Evans focus on when training for their roles as Thor and Captain America.

So how do you go about working out for wide, impressive shoulders that make your entire body look better?

One of the best ways to widen the shoulders is to crank up the intensity of the training. This means less focus on strength and more focus on getting more work done in less time. So forget about low reps and long rest periods between sets. That’s not going to get the job done here.

We’ll be going light with the weights in order to get the work done but that’s okay. It’s not about building pure strength, it’s about triggering muscle mass gains.

We’re going to use two different shoulder workouts and alternate them. So you’ll do shoulder workout number on then rest a day. Then shoulder workout number two. Then rest a day.

So for the first week, you’ll do shoulder workout number one twice and the second shoulder workout once. The next week it will flip so over a two week period you’ll hit each workout three times for six total workouts.

Shoulder Workout #1

For each exercise below you’ll perform eight sets of eight reps per set and you’ll only take 30 seconds of rest between sets. You’ll need very light weight. The first four sets or so may seem very light but that will change quickly. If you manage eight reps on all eight sets, you’ll increase the weight next workout. If you can’t get at least four reps on the final set, lower the weight for the next workout.

Seated Barbell Press
Standing Lateral Raises (you can do these in a machine if one is available)
Bent-Over Lateral Raises

Shoulder Workout #2

For this workout, we’re going to use supersets. Supersets are simply two exercises done back to back without rest between them. Perform 8 to 12 repetitions per set. Do as many reps as possible. Rest two minutes between supersets.

Super Set #1

Dumbbell Lateral Raises
Seated Barbell Press

Super Set #2

Dumbbell Upright Row
Barbell Shoulder Shrug

With the final exercise, you’ll do a drop set. Pick a set of dumbbells that will allow you to get about 12 reps. Once you hit failure, grab a lighter set of dumbbells. Finally, do a third and final set with yet another set of lighter dumbbells.

Bent-Over Dumbbell Lateral Raises

Work hard on these shoulder workouts for a couple of months and you’ll be buying all new clothes!