Weight loss Workout for Beginners – How many days should you workout?

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Weight loss Workout for beginners is easier than you think.  One of the first questions clients ask me is, “how many days per week do I need to work out?”

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Many people think that they have to spend 2 hours at the gym to lose weight.  Or, they imagine having to workout every single day. Simply, this is not the case.  

According to ACSM, you should be working out at least 20 to 60 minutes per day and 3 to 5 times per week.  Here are a couple of things to consider.


Weekly Weight Loss Workouts

We don't live in a perfect world.  Therefore, you have to schedule some time for yourself so start small by at least working out 3 times per week.  When starting your weight loss workout be realistic and consider your availability. Make a commitment to workout the days you reserved for yourself.

Beginning Weight Loss Workouts

If you are beginning to work out I would not go gung-ho and start working out 5 or 6 days a week. You run the risk of getting hurt really badly and then you won't be able to continue your weight loss workouts long term.  In the end, you’ll start getting discouraged and then drop out.

Usually, when people drop out, we don’t see them again for another few months or maybe a year.

We don't want that. We want you to get to your goals the safest possible way. So start anywhere from 30 to 50 minutes.  You can even start at 20 minutes as long as you get started with your weight loss workouts. Workout at least three times per week, you can always add more days later.

The Ideal Weight Loss Workout Routine

If you don’t like swimming, do not go swimming, only do stuff that you like to do.  Getting your results is going to be based on what YOU like to do based on what YOUR goals are.

You might see that Mike or JoAnn like to do rowing and bench press and whatever but doing what other people are doing is not going to help you get results. Even though Mike and JoAnn got their best results that way,  if it's not going to be based on you, then it won’t work.

Increasing Weight Loss Workout Days/Time

Once working out 3 times per week starts getting easier, then you can start adding another day to your routine.  

You can also add more time to your workouts, for example, if you start working out 30 minutes per day and want to make it challenging, start working out 3 days per week for 45 minutes.

If you still need more of a challenge then maybe you can increase your weight loss workout routine up to 5 days per week.

Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf

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