Is exercising 6 days a work really necessary?
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The ideal max number of times, in my humble opinion, varies from person to person, how prepared you are and your nutrition. I often workout 6 times a week, but only 30 mins each day, and there might be 1 or 2 days, that I increase the workout to 1 hour or even 2. But I can perfectly reduce that to 5 times a week and get the same results if I re-adjust my nutrition.
@patriciahutch do what you can, not necessarily based on how many times you workout. I'd focus more on making sure every second of your workout counts, which is what you're doing so you're good, and you might notice with shorter workouts 5 days a week might have you at some point consider adding one more day. Whichever way you go, also give much importance to nutrition and always have much support so you can keep going at it.
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The ideal max number of times, in my humble opinion, varies from person to person, how prepared you are and your nutrition. I often workout 6 times a week, but only 30 mins each day, and there might be 1 or 2 days, that I increase the workout to 1 hour or even 2. But I can perfectly reduce that to 5 times a week and get the same results if I re-adjust my nutrition.
@patriciahutch do what you can, not necessarily based on how many times you workout. I'd focus more on making sure every second of your workout counts, which is what you're doing so you're good, and you might notice with shorter workouts 5 days a week might have you at some point consider adding one more day. Whichever way you go, also give much importance to nutrition and always have much support so you can keep going at it.
Feel free to friend request me .. I love motivating
Thank you, I would like to believe I'm doing good. My workouts are 30 minutes because I am starting over again and that's what my fitness pal recommends. Also with the 10 hour days I have very little time in the evening to do anything else until it's bed time again. That is a sure fire way to make me give up. I stay under my calorie goal set by my fitness pal and work it off if I don't. I put what I plan on eating in first to make sure I'm not eating something I can't burn off.0 -
You've been given some good advice here, the thing many of us have seen is a person being too aggressive from the start and not being able to maintain it for very long - like going on an overly restrictive diet, most people are going to crack and give up at some point.
It is ok to train 6 days a week (I do) as a mix of weights and cardio, but I have also built up a decent level of fitness from easing into it over a few years.
I like that you have some good (acheivable) goals. It sounds like working on your fitness is a great place to start, and a beginners running program like a C25k or similar is a good option for you. I would back off the ab work and look at doing some proper resistance work - my advice on this would be to get a trainer or someone to show you how to lift correctly, and start very light!
edit: Just to avoid any confusion, I'm not advocating 'pink dumbbells' for women! Just that easing into a program is the most sensible approach for adaptation. :bigsmile:
Lots of reps with very light weight is a good place to start to help get your body used to the extra strain, get the movement patterns correct and minimise the chance of injury. New Rules of Lifting for Women or one of the beginner resistance training programs will be a great help here. A lot of people struggle with the concept of lifting weights to lose weight and tighten up their bodies at first, but trust me, it'll be the best thing you can do!
Just take it easy for the first little while and try not to go nuts wanting to do everything you can. You need to give your body time to heal between workouts. Alternating cardio and a weight training days, and I would say have at least two days off each week for now.
I am aggressive but not to the point wear I'm hating it. I can't stand almost being done with my workout and I have burn 147 calories that if I just pushed myself a bit more for that 150. I'd hate if if I was doing what I did before, walking on the highest elevation for one hour and hating it every time, after 15 minutes I was ready to get off.0 -
I suspect a good bit of what you want will come from fat loss - with a fair bit to lose, it'll make a big difference.
Getting bigger abs will make your stomach look BIGGER - until you get down to very low body fat.
You're adding muscle underneath a layer of fat.
It is however worth considering at some point.
As above - just training 'hard' doesn't mean you're doing the best you can; it can even be counter productive.
For the most part it will likely just 'buy some calories' - which may be a good thing if you prefer to eat more (I do, so often chuck in some light steady-state cardio to burn a bit more so I can have cake ). 0 -
Sure, it's not a personal thing, it's just that we want you to train smart, not just hard.
Ok, so goals 1&2 are the same. Just start with some walking and work your way up. It's going to be a little while, but use "Couch to 5K", it's a great program.
You don't need the stair stepper really, but it's a good piece of equipment, and you're not going to see results that fast. You just had a good day and a bad day... that's all. And we all do. Especially at the beginning you're going to see some quick weight loss and quick improvement, that will taper off over time, which is why it's important to understand these things so you don't get discouraged.
As for goal 3, that's all about your bodyfat % (read: dieting) and nothing to do with working your abs. You can't spot reduce.
If you'll listen, I would recommend that you pick up a copy of New Rules of Lifting for Women (you can buy it on Amazon, even as an ebook). It's an easy to read book about fitness and exercise that will give you a foundation for all the time and decisions you're spending in the gym. Even if you don't decide to lift weights it doesn't matter, the info in the book is worth it's weight in gold, and it's fundamental.
New Rules is amazing but I wouldn't get the ebook, it's worth it to have the real book. That said I agree with all of what he is saying.0 -
I do cardio six days a week because I like it, for 30 to 45 min. I only do this because I enjoy it and I get antsy if I dont. I also do circuit training every other day for 15 min (that's when I only do cardio for 30 min). I've always been active so its not like I'm "making" myself work out.0
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My 3rd goal is having a tone stomach, which is what the abdominal machine is for, I was soar the first 2 days so it has to be working something out.
My ultimate goal is to lose weight which I have.
You have those backwards - you have to lose (a lot of) weight before you have a chance to get a "tone stomach".
It sucks, but it's the same reality we all have to (or had to) deal with...0 -
Five days a week is good, but I agree with those who are recommending that you alternate cardio with strength training.
I didn't notice in any of your posts, but have you been walking 30 minutes or more several times a week for awhile? If not, I would suggest that you do for several months before you attempt running. If you have no problem with a 30-45 power walk (at least 3.5 mph), then try the C25K program.
For a beginner, it's not necessary to split training muscle groups over several days. A full body circuit 2-3 per week is fine. Planet Fitness's circuit would be a great place to start.
Don't worry about building muscle or getting bulky if you start strength training before you lose weight. It's not gonna happen. No matter how much or how often you lift. What will happen is you will lose weight and tone up faster than you could ever hope to with cardio alone.0 -
What do you mean by toning? Flat tight abs are just reduction of body fat around the area and just keeping the abs conditioned a couple of times a week.No that's not why I'm doing it. I'm doing it so my stomach will be tight when I lose the weight. I seen the pics of people losing the weight but not toning. I don't want abs because (I know I'm going to get flak for this) just don't think it's a cute look for girls but neither is flabby skin after you lost several pounds of weight.
Flabby skin is from either losing to fast or losing a significant amount of weight (80lbs or more seems to be the line).
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
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I would see if your library has a copy of the original book- The New Rules of Lifting. I think its value is in the learning, not the workouts. And the 'For Women' sequel wasn't as good and was even a bit patronizing, if you ask me.New Rules is amazing but I wouldn't get the ebook, it's worth it to have the real book. That said I agree with all of what he is saying.0 -
I was also told by someone else abs is one of those things you can do every day and don't need to rest.
That's wrong, abs are just like any other muscle. They too need sufficient rest after working them so that they can recover and grow.
I work out 6 days a week (sometimes twice a day as i play a lot of football but don't want to sacrifice my weight training) and don't find it a problem. I make sure to stretch and warm down after EVERY session and this keeps my body able to work0 -
IMHO no, you don't need to exercise 6 times a day unless you are a professional athlete.
If you are just an average person trying to juggle a job, family, and health then it is really not necessary.
^^This!!!0 -
i work out 4-7 days a week (ok the 7th day is more like an active rest day where i might do something like run a mile in order to get more muscles warned up for a deep stretch session). sometimes i work out twice a day when i'm working on sprints or if i'm playing bi-weekly soccer with my coworkers.
as others have pointed out, it's not necessary to work out 6 days a week in order to lose weight. heck, it's not even necessary to exercise at all in order to lose weight.
the reason why i work out that much is 1)because i like exercise 2) it's something i've done for the past 2 decades of my life so it's something i'm used to 3)my fitness goals are usually both strength and conditioning related.
i split my workouts into 3 days of strength/resistance training and 2-3 days of cardio and are 45-60 minutes. when i'm working on sprints i do these same day (several hours earlier) as resistance day and those workouts are only 12-30 minutes depending on if i'm basing my sprints on time or distance.
as far as running apps, i really like the zombies run 5k app. it's a lot like c25k only there's a story to go along with it 0 -
Which half marathon app are you using please?
1/2 Marathon Trainer by fit kit. It's with the american heart association. In the app store I think I just search pedometers and there it was.0 -
What do you mean by toning? Flat tight abs are just reduction of body fat around the area and just keeping the abs conditioned a couple of times a week.No that's not why I'm doing it. I'm doing it so my stomach will be tight when I lose the weight. I seen the pics of people losing the weight but not toning. I don't want abs because (I know I'm going to get flak for this) just don't think it's a cute look for girls but neither is flabby skin after you lost several pounds of weight.
Flabby skin is from either losing to fast or losing a significant amount of weight (80lbs or more seems to be the line).
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
My goal is to lose 74 pounds and must of my fat/bulge is in my stomach. I'm afraid just eating right and doing cardio won't be enough to give me a flat stomach when I'm done. So I thought by working on my stomach along with doing the cardio it will shape it as I lose the weight0 -
i do 5 days monday - friday and if the bf is working saturday i will make mysellf but usually just 5 times a week take the weekend off and if ive eaten to much over the weekend i do an extra hard workout on monday:)0
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Five days a week is good, but I agree with those who are recommending that you alternate cardio with strength training.
I didn't notice in any of your posts, but have you been walking 30 minutes or more several times a week for awhile? If not, I would suggest that you do for several months before you attempt running. If you have no problem with a 30-45 power walk (at least 3.5 mph), then try the C25K program.
For a beginner, it's not necessary to split training muscle groups over several days. A full body circuit 2-3 per week is fine. Planet Fitness's circuit would be a great place to start.
Don't worry about building muscle or getting bulky if you start strength training before you lose weight. It's not gonna happen. No matter how much or how often you lift. What will happen is you will lose weight and tone up faster than you could ever hope to with cardio alone.
The app I use input walking and running. I run at 4.0 mph and what I walk usually varies but normally 2.0-2.3 depending on how much my legs hurt. The brisk warm up it has you start at I walk at 3.0 mph. The cool down 1.7. This totals 25 minutes the first week, 25.30 the second, and will be 28 minutes the 3rd week0 -
I think it all depends on what you're going for. If you're wanting to just lose weight. 5 days is good enough. If you're trying to push yourself then 6 is good. I do 6 because lately I'm trying to push myself. I do 3 days of running and 3 days of lifting. However 5 of the days my routine is about an hour. One of the running sessions mid week while I try to run fast it's a short run. So I'll do like 5k in 25 minutes, and then walk for a bit so it's more of a half day to me.0
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You seem feisty - that will help you if you direct it towards positive changes.
When it was mentioned that you are "messing around" at the gym I know you got defensive, but it was true. All the poster meant was that there are a lot of different structured programs that you can follow at the gym which will help guide you towards your goals. The book he suggested is one of them.
Cardio is definitely something you need to do but if you want to reduce the chances of ending up being "skinny fat" (loose skin) when you reach your goal and still be unhappy with how you look then you will want to incorporate some type of strength training. I know you stated that abs on females is not your ideal...and you don't end up with abs accidentally. Your body fat has to be at a certain low % for you to have abs. Also, as a woman intentionally trying to gain muscle mass it is frustrating when people say that they don't want to get "too muscley" which is basically what you said in one post. Trust me, as a female you have to work your motherfrickin *kitten* off to gain a significant amount of muscle. So please do not let that influence your training.
I posted a 1.5 year update thread a few days ago that includes some of my tried and tested tidbits of information as well as some pretty awesome quotes. Maybe you could read it and see if it helps you or not. Up to you.
Good luck either way 0 -
I'd love to be able to get benefit from 3 days of heavy lifting AND 3 days of reasonable cardio, but certainly on a deficit it seems I have to take the cardio pretty easy - trying to work out just HOW easily.0
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