Exercise and Rest Days..

Shalini_15

I know this question would have come up some 100times by now. Still I would like to understand. I generally workout from Tuesday to Saturday. Sunday is my deliberate rest day. Monday I try to go to the gym but somehow end up sleeping and not going. So my question is 5day workout sufficient or 6 days? The worst thing that happens on Monday is that I start feeling guilty, sad, depressed that I am gonna be a lazy *kitten* and would never lose weight like this. My entire Monday goes cribbing and filled with hopelessness. I dont like my job may be thats also one of the reasons.

I am aware that people say 5-6days workout per week is fine. But 6 days never happens in my case :frown: . What you suggest how it should be???

tomg33

The truth is that the majority of weight loss can, should, and does come from eating less energy than your body requires. Using this website, losing weight is almost effortless as long as you try to make smart food choices that keep you fuller for longer (and grow your willpower over time!).

The reason why we exercise is for physical health, and to improve our body composition. We don't just want to lose body "weight." Eating in a true caloric deficit will definitely result in weight loss of some kind, but the question is what weight is it? We want to lose fat and build muscle because this will result in the "toned" look that women want, and the more muscular look that guys want.

You don't need to spend 5-6 days a week in the gym. It would be much better to consistently train 3-4 days a week with a program that constantly challenges you and progresses than to have the situation you have now where you miss days and feel terrible about it.

Not sure if you're a man or a woman but it doesn't really matter. There is no reason why you can't simply train with weights 3 days a week doing a simple full-body program, and continue to track what you eat with this website/app, and you will lose body fat, maintain or even build some muscle, and you will look better and feel better, along with having the confidence that you're in control of your body and your life.

jonnythan

As noted, doesn't matter. Looking at your diary, I'd suggest you spend more time thinking about your calorie intake than how many days a week you exercise. You could exercise every day and you still won't lose weight if you consistently blow your calorie goal.

Shalini_15

The truth is that the majority of weight loss can, should, and does come from eating less energy than your body requires. Using this website, losing weight is almost effortless as long as you try to make smart food choices that keep you fuller for longer (and grow your willpower over time!).

The reason why we exercise is for physical health, and to improve our body composition. We don't just want to lose body "weight." Eating in a true caloric deficit will definitely result in weight loss of some kind, but the question is what weight is it? We want to lose fat and build muscle because this will result in the "toned" look that women want, and the more muscular look that guys want.

You don't need to spend 5-6 days a week in the gym. It would be much better to consistently train 3-4 days a week with a program that constantly challenges you and progresses than to have the situation you have now where you miss days and feel terrible about it.

Not sure if you're a man or a woman but it doesn't really matter. There is no reason why you can't simply train with weights 3 days a week doing a simple full-body program, and continue to track what you eat with this website/app, and you will lose body fat, maintain or even build some muscle, and you will look better and feel better, along with having the confidence that you're in control of your body and your life.

Thanks tomg33.. I am a 28yr old female living in India.

@jonnythan: I have increased my calroie intake to 2k or 2.2k as when I was below my calorie goal, it didnt help much. then I came across the TDEE concept and decided to increase my calorie intake:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I see the metabolism going up but not much weight or inch changes..

ndj1979

i hit weights four days a week mon - upper tues lower - wens - rest thurs - upper friday lower sat HIIT (10 mins) sunday rest...

youu should get at least two rest days...so your routine sounds OK as is...

tomg33

In my opinion it's better to have a higher calorie goal and fall under it than to set it too low and feel bad because you're always above it "in the red."

Keep that goal for a couple weeks and if you're not losing weight, then take 100 or so off and see what happens for another couple weeks. This is the smart way to do it -- it might take longer but you will be in control of your goals and that's what is important because you can feel confident in sticking with it and getting on with the rest of your life at the same time.

Shalini_15

Ok... I shall try to follow that..