- Somebody who exercises on average of:
(1-2) Times a week- Why even bother? It’s not doing anything for you. Cancel your gym membership and be honest with yourself. Either you’re going to live the fitness lifestyle or you are going to make excuses about how your body doesn’t look and feel the way you want it to. Sometimes people who exercise twice a week will see negative results over time, such as weight gain, this is because in their mind they think they are doing good, but in actuality they aren’t doing enough. These types of people will justify eating a candy bar, because they went to the gym twice. NO!
(3-4) Times a week- This is considered maintenance. Meaning, unless you have been sedentary and not exercising for the past year or two, then you are just maintaining the average physique you have at the moment. This type of person is not really gaining weight or losing weight, nor are they gaining much muscle or losing any. If you are just starting to exercise, then starting out at 3-4 times a week for the first few weeks is necessary to get your body acclimated. Other than that, step it up if you want to see some changes.
(5-6) Times a week- This is considered “working out”. Your body is constantly evolving, generating new muscle, burning fuel (calories), and trying to keep up with the demand and stress that you are putting it through. Make sure you give certain body parts adequate rest so you don’t get injured and plan your workouts out so each day will be an effective workout. If I train a client either 2 or 3 times a week, then I tell them, they must exercise 3 more times on their own, if not, they won’t get results. So 5-6 times a week, every week, for the rest of your life. If you can’t dedicate 6 hours a week out of the 168 hours per week, then you don’t deserve the results, and you obviously don’t want it bad enough.
(6-7) Times a week- What’s gonna happen? You get too shredded? Not possible, unless your the Zyzz, the only person I ever knew who died from being too shredded. Make sure your fitness level is great to be training 7 days a week. Most people like to take an active rest day once a week, unless you’re an elite athlete like Kobe Bryant. He can handle it. Which is why if you are not an elite athlete and you are exercising every day, then you’re probably not exercising hard enough. You want to be sore and you want the muscles to fully recover so you can get after it again with even more intensity in your next session.
- I am very straightforward with my clients. I tell them the truth about fitness, not what they want to hear to make them feel good about themselves. The truth is, if you don’t exercise hard most days of the week (5-6 times), you won’t get any results. A lot of times people don’t want to hear that, that is why you must make fitness a lifestyle.
- This doesn’t mean you have to go to the GYM 5-6 times a week. You can get your exercise in many forms. As long as its vigorous, sweaty, hard, enjoyable, challenging and lasts for at least 45 minutes. Any exercise that is not those things, think of them as supplemental workouts, like day hiking, walking, golfing, gardening, or anything considered active. Don’t count those as one of your workouts, just think of them as a little bonus and fun.
- Fitness has to be a lifestyle if you want results. Now go out there and enjoy it!