Poll: exercise frequency

lotsofowls

Hi everyone! I'm interested in how often those aiming to lose weight exercise, particularly those with a significant amount to lose (I'd say at least 50 lbs) such as myself. I've been at 6 days/week for a few months now, and I'm happy with it, but it isn't always easy to get a workout in nearly every day. I'm at the point where if I have to take an unplanned rest day, I get nervous that it'll keep me from losing. So I'm just curious to see how often the rest of you are exercising and how it's working for you!

TavistockToad

I'm training for a 10k at the moment, so running 3 times a week

lotsofowls

Also if you don't mind telling me what your weight loss goal is that would be very helpful!

999tigger

Rest is part of anyones exercise regime. Think about sustaining rather than burning yourself into the ground. Exercise is primarily about fitness first. Weight loss starts in the kictchen so change your perspective.

I make sure i move every day execept my total rest day. On exercie days I do a lot, but i pace myself, fuel myself and have no heisttaion at missing a day if my body doesnt feel right. I lose consitently. It will not keep you from losing, but it makes it easier as well as having some beneficial effects. If you are going from couch potato and out of condition then do it steadily and dont worry. Do something you enjoy. Im on the gum most days, but 3x a week is fine. A lot is what you do and for how long.

More than 50, yes i managed it, exercise played a significant role. Please do both resistance and cardio. Exercise is awesome I dislike the effort bit its very satisfying getting stronger, fitter faster.
4-6 times a week soemtimes 2x a day, but the gym is close to me so i cna go home have a rest and then go back.

DawnieB1977

I've got about 25lbs left to lose and I exercise, on average, 5 times a week. I was sometimes exercising for 10 consecutive days whilst on maternity leave (hubby works shifts so was easy to fit round that) but now I'm back at work it's harder (when hubby is on late shift). I do a lot of walking too, plus with 3 kids, and working part time as a secondary school teacher, I very rarely sit down.

I started back at the gym just after my 6 week check. I've lost around 40lbs already.

I'm like you, I get worried if I miss a workout.

callsitlikeiseeit

ive lost almost 50 since january and have at LEAST another 50 to go.

i exercise 3-6 times a week, mostly cardio but some strength training too (generally 40-60 minutes each time)

i do typically eat back my calories- whether its all or some or none depend on the day lol

Wiseandcurious

I've lost 20 so far, ~70 to go. I lift 3x a week and do cardio up to 3x a week for 30min; my so-called rest day usually ends up a hike or in the winter, skating in the park, whatever fun is available outdoors that season. I never worry if I miss the cardio because it's primarily to make my heart and lungs healthier, not for weight loss (for me). I keep up the lifting for the sheer joy of it, I am hooked so I do it regularly to make progress, see stronger muscles, lift heavier weights and just feel altogether awesome. But again I don't really do it for the weight loss. I think you will lose if you keep a consistent deficit, which can happen entirely in the kitchen.

brandiuntz

When I had 60lbs to lose, I worked out 3-4 days a week. Averaged 30 minutes a day. Now, with only 8lbs left and more focused on fitness goals than my weight, I exercise 5-6 days a week, anywhere from 45 minutes to over 2 hours (long runs). I'm a runner and play other sports, so all the exercise is for those goals.

The key to losing weight isn't exercise; it's your calorie deficit. I believe in exercise, but don't stress if you need an extra rest day here or there. Adjust your daily calories on those days if you need to.

lotsofowls

Thank you for your replies everyone! I feel like it'll be helpful if I provide more background about myself-I have 80-100 pounds to lose. I'm a college rugby player who's recovering from a back/nerve injury, so for a while I was very very limited with what I could do. During that period where I could hardly exercise, I got in the habit of really focusing on nutrition-it's been a few months since then so the habit's stuck. With the help of my trainer I got into lifting, and I'm now lifting and doing cardio 6 days/week-I alternate arm and leg days. It's definitely helping but it's slow! I need to build muscle though, both because I lost it from injury and to help with my sport. Thanks again for your contributions!

zyxst

I don't do planned or structured exercise. I walk instead of sitting down while watching Netflix and live streams. It's about 10 hours a day.

999tigger

My concern is dont overdo it pacing yourself and managing expectations is important. My gym attendance has been awesome, but its not for everyone and you must always use common sense to avoid injuries,overtraining, burnout. the 100lbs to lose will be defeated by calorie control first and foremost, so you might find it helpful to ise performance masures for exercise relating to speed and strength so you cna see progress there without constantly relating it back o your need to lose. Start readying your mind that your journey will take many weeks I think 1lb a week gives you an idea of how long it might take, fast start but slows down.

TavistockToad

zyxst wrote: »

I don't do planned or structured exercise. I walk instead of sitting down while watching Netflix and live streams. It's about 10 hours a day.

You walk 10 hours a day?

earlnabby

I aim for 10k steps a day, six days a week. Three days a week I go to the pool and swim laps for an hour and go right into a 50 minute long water aerobics class.

When I started, all I did was the water aerobics and I have been adding more as I have been able to do more. When I first got my Fitbit, I set my goal to 2000 steps and often didn't even get that so it has been a slow building process over the last year plus.

mwyvr

I run, usually, six times a week, 50-60km weekly now. I'm not running for weight loss but to build up endurance with a view to running a marathon or one day an ultra. The other day I'll ride. Most days I'm also walking and doing some body weight work. My running rest days might be just a short and easy run. When I need a total break, I take it.

Started at 255 with 105 pounds to lose, currently just under 190 so about 40 left.

Running is for fitness but sure, I do leave some extra calorie deficit on the books at times.

malibu927

I do Stronglifts three times a week and a 3-4 mile walk 2-3 times a week. I'm also about to start yoga on weekday mornings, so I might switch my permanent rest day from Monday to Saturday and add some HIIT in on Mondays.

Oh yeah...lost 60, with 40-50 more to go.

LivingtheLeanDream

I've been at maintenance for over 8 months, when losing I worked out 6 days a week and walk on my rest day.....I still am just as active.
60 mins min combo of running/strength x 6 and at least 16k steps a day.

It takes the workouts to help burn off the calories when losing, then you really get to enjoy your workouts and it's about stamina, fitness and endorphins

barbecuesauce

zyxst wrote: »

I don't do planned or structured exercise. I walk instead of sitting down while watching Netflix and live streams. It's about 10 hours a day.

Please can we trade lives

Also, I exercise every day, including walking/active recovery days. I do it for fitness, and because I love running, not necessarily for weight loss. (That was my initial reason, but I now eat most of my calories back so it pretty much cancels out that effect.)

-56
Looking to lose another 9-19 pounds. But pretty much eating at maintenance right now.

Sam_LJackson

Strength training 3x/week, jogging 3x/week. The jogs are about 30 mins apiece, and the strength training sessions are generally 15-20 minutes (I work out at home so I don't have to wait for machines or anything ).

I also walk the dog once daily for 20-30 minutes so I generally hit 10k steps with the fitbit flex.

Lost 15, 5 to go.

LiveLoveLift48

I have lost 80 lbs and gained 20 back after an injury. I workout 5-6 days a week with lifting an hour a day and cardio maybe half an hour twice a week. Im not disapointed in the re gain as i know i have gained muscle with some of that. Right now my goal is to lose 8 lbs and be at 135.

I dont do well with rest days. I feel like i am missing something when i dont move my body. Occasionally i can and will take 3 in a row but thats my limit.

blossomingbutterfly

I exercise when I feel like it. Sometimes once or twice a week, sometimes more, sometimes not at all. I lost 50 lbs thus far, about another 60 lbs to go

ninerbuff

I encourage my clients to exercise a MINIMUM of 2 times a week. Exercise ISN'T needed for weight loss but helps to create a calorie deficit and also helps with the "hardness" of your muscle underneath all that excess fat. Cardio doesn't have to be anything more than just walking, but of course cardio with a higher heart rate will burn more calories for the same duration and distance.
When it comes to it though, it should be an exercise program that you will continue to do for life and not just weight loss.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

MyaPapaya75

50+ to lose I walk or bike ride daily usually 1-2hrs broken up if its 2hrs..I dont take a rest day because I dont figure it as a hard workout just a casual one to get my heart going.

joeykay818

I'm in the process of losing 50lbs. (I have 7 left.) I workout every day, however 2 of those days are a very light yoga. My workouts are very intense so I need the yoga to stretch and relax. But you should aim to do some type of activity everyday even if you only get your heart rate up for 10-15 mins. You are worth 10-15mins, finding the time once you make yourself a prioirty should be easy.

sengalissa

lotsofowls wrote: »

Hi everyone! I'm interested in how often those aiming to lose weight exercise, particularly those with a significant amount to lose (I'd say at least 50 lbs) such as myself. I've been at 6 days/week for a few months now, and I'm happy with it, but it isn't always easy to get a workout in nearly every day. I'm at the point where if I have to take an unplanned rest day, I get nervous that it'll keep me from losing. So I'm just curious to see how often the rest of you are exercising and how it's working for you!

I run 3x and I lift 3x a week. Typically by the time if the rest day, I really need it, but I am itching to go back the next day, so it is perfect.

aloranger7708

I lost 50 lbs last year and didnt exercise at all. This time around I'm aiming to lose about 70-80 lbs and have been exercising 5 days/ wk. I do 2 workout DVDs that combine cardio and strength. I do it mon-fri and use sat-sun as rest days.

faithyang

I exercise 4 times a week, occasionally if I feel like it, I throw in a morning scenic run during one day in the weekend, although this is rare. I do it as a 4 day thing so that psychologically if I miss a day or I decide to not run one day because I'm lazy/awol/etc I won't feel like I'm adding to a backlog of runs and create/add to some anxiety that may build up. It also helps with motivation because you can look forward to the TGIF day after completing the 4, and have no guilt trip missing one workout because you have that flexibility. Everything else exercise wise I do not count as formal 'exercise' per se but I add in alot of incidental exercise such as walking everywhere as I love walking.
Except for actual injuries, travel (like if I'm on a plane/train) or 'severe female issues' - I've never missed a workout for the past 2 years just because of that one day redundancy.
I exercise for leisure and discipline more than anything because losing weight is 80% diet, 20% exercise. Its a fallacy that one can 'lose weight' only through exercise, as if you exercise but don't fix your diet, a simple coffee with milk can undo one entire workout. So I try to constantly remind myself that and use exercise as a way to achieve feel-good wellness in a fit and active lifestyle in conjunction with a healthy diet.

amongstthewildflowers

I've lost 90 lbs so far and only have about 10-20 more lbs I'd like to lose. I workout 5 days a week, 4 days of weight lifting and at least 2 days of cardio.

Machka9

I have been exercising 7 days a week for the past 2 months. I had a 2-day break in mid-March when I had the flu.

Most of the time my exercise is walking. Some days I walk as little as 20 min ... most days it is closer to an hour ... and occasionally there's a longer hike in there.
Weekends I cycle ... anywhere from about 20 km (the short rides like that are usually at least hilly to make them more of a workout) to 90 km, so far. Building up.

Sometimes I add stair climbing and weights in there as well.

Osiris275

125lbs to lose, about 95 left to go. I walk 2 hours each day with my dogs and do 30 minutes cycling eah day. It's not loads but it enough and I lose about 2lbs a week. I also have an active job (housekeeping) which helps but I don't count it as exercise.

Machka9

faithyang wrote: »

Its a fallacy that one can 'lose weight' only through exercise, as if you exercise but don't fix your diet

Commonly held idea ... but not true.

About 10 years ago, I was cycling a lot ... roughly 10,000 km/year for several years in a row. In that I was training for and doing randonneuring events. I was also doing a fair amount of walking, quite a bit of weightlifting, and in the winter, I was out snowshoeing, cross-country skiing, riding my bicycle on the trainer (not counted in those 10,000 km), and doing yoga.

I had a really hard time eating enough to keep my weight within the normal range. Ease up just a bit on the calorie intake, and I would slip down into underweight again. I would go to the grocery store and read the labels looking for small foods with the highest possible calories in them so that I could get the calories without having to eat so much ... the very act of eating was drudgery because I had to do so much of it.


You can definitely lose weight through exercise alone ... you just have to exercise a whole lot to do it.

brdnw

For the past 4.5 years i've gone 7 days a week (literally probably 362/365 days a year on average). I lift every day and have lost 90lbs (285 to 195 currently). When i started to really watch my diet though is when my weight loss really accelerated.