Gym Nut? How many times should you workout a week for optimu

I had a trainer tell me that I should work upper one day and lower the next day and cardio and abs everyday was ok...

I wouldn't recommend doing abs every day. It's like any other muscle you would train, it needs rest. If you want, you can get away with up to 3 times a week if you wanted. I personally do it twice a week, weighted: mondays and fridays, one exercise each. (I engage my core often each workout. i.e Squats, rows, deadlifts, and standing military presses all require the core to engage to help support the lower back. Think of planks...but with resistance)

As for training frequency, you can workout 4,5, or even up to 6 days a week. You would just need to schedule the workouts accordingly if you choose 6.

Examples:
*4 day split
Monday: upper body
Tuesday: lower body
Wednesday: rest
Thursday: upper
Friday: lower
Sat and Sunday: rest

or

Monday: Chest and arms
Tuesday: Legs and abs
Wednesday: rest
Thursday: back
Friday: Shoulders and Abs
Sat - Sunday: rest

*5 day split
Monday: chest
Tuesday: Legs
Wednesday: Back and abs
Thursday: off
Friday: Arms
Saturday: shoulders and abs
Sunday: off

*6 day split:
Monday: Quads, calves, Weighted cable crunches, cardio
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders
Friday: Hamstrings, calves, Weighted knee raises, cardio
Saturday: Arms
Sunday: off

^I do the 6 day, just because that's what works for me. Even though I only allow myself one dedicated rest day, my body is actively recovering by having my muscle groups split up like this.

It all depends upon the individual. Whatever works for them, is more time efficient, etc. *Btw, for the 4 and 5 day splits, you can throw in cardio wherever you wish, I just recommend having a day of no cardio in between. Dont want to put too much stress on your Central Nervous System. It'll be harder to recover. The more often you do cardio, the more you're body will adapt, thus making it harder to shed off the weight.*


^Just my opinion :bigsmile:

It certainly is different for everybody. Find what works best for you and listen to your body.
I'm a runner before all else, but I know the importance of strength training. So below is what I am doing this winter..........

M - Run HIIT for 5k - (walk / sprint intervals). 25 minutes
T - Rest from Running
W - Run hills or incline for 3-4 miles 25-35 minutes
R - Rest from Running
F- Run HIIT for 5k - (walk / sprint intervals). 25 minutes
S - LSR Run (long slow run 9-11 miles) 90+ minutes
Su - Rest from Running

If I run a 5th day its a tempo run 4-6 miles. Usually on a random T or TH if weather allows outdoor running.

Strength training I do M-W-F for 1 hour following my treadmill run above.

T-TH I do abdomen and circuit training work. Sometimes I will also use elliptical 15-20 minutes.

Sunday is my only dedicated rest day from exercise. And this day follows my long slow run on Saturday.

So basically I am exercising and/or lifting 1 hour + 6 days per week.

This is very similar program to what I am doing and have been doing for some time. Unfortunately, I have been slacking off in the strength training dept for months now. I look forward to a time when I can get back to it more consistently again. this is what I am doing now:

M - Run 5 miles (3 X 1-mile intervals). 25 minutes
T - Rest from Running; Tae Kwon Do class (push ups, sit ups).
W - Run hills or 8 X 0.5 mile intevals. 70+ minutes
R - Tempo Run of 5 miles. 41 minutes. And then Tae Kwon Do class (push ups, sit ups).
F- Rest day
S - Long Run (long slow run) of 12 - 22 miles. 90+ minutes
Su - Rest from Running or run 5 miles just for fun; Tae Kwon Do practice (push ups, sit ups).

Remember, sore doesn't mean you can't workout. Sometimes after an intense workout, usually leg day, I'll still be sore when its time for me to do back (deadlifts) or shoulders (clean & press). However, the most important thing is to listen to your body. There have been days after an intense 2 hour workout that I've gone in the next day and did another 2 hour workout, then there are days where I'll go in and 20 minutes of light cardio (because my body is saying, "NOOOOOO!" lol).

Honesty, the best workout program I have seen is Madcow's 5x5 workout (google it and you'll get a neat spread sheet). Its a strength workout that, with cardio, should have you shredded in no time. Here's a sample:

Go to the website link at the bottom for an easier read

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)



Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5



Friday
Squat 4x5, 1x3, 1x8
- First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8
- First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8
- First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8



http://madcow.wackyhq.com/geocities/5x5_Program/Linear_5x5.htm

3 days I go to the gym to do lifting + intervals on the elliptical (sometimes). I'd like to go for classes now and then as well, but lately I keep it to 3 days a week, and then do some other form of cardio 2-3 out of the 4 other days.

What I've been doing is cardio every morning before work (just walking and slight sprinting on the treadmill) for twenty minutes, just to kind of get me woken up and ready for the day. I found that the days I don't do that in the morning, I'm gross, groggy, and grumpy for the remainder of the day. waking up and accomplishing something immediately really charges me up.

on Mon and Thursday evenings, I'm trying to work out my upper body with weight training for about 30-45 mins. Tue and Friday, I'm focusing on my lower half in the same way. life eight training in the evening really helps me calm my body and helps with my insomnia (especially when I've run out of insomnia meds and am procrastinating on going to the doc to get more, haha).

Wed and Saturday evenings are when I try to let my muscles renew themselves. like I said, I'll sprint every morning; but I don't do any writs on these two days. I'm a gym junkie, so it's hard for me to not go every evening. but I may start trying to treat myself to something else, like a hot bath or something. give my body love in another way.

and Sunday is my heavy day. I'll do what my gym calls the "30 Minute Express". they have a variety of ten weight machines set up, with ten break areas in between them. you lift as much as you can bear for one minute on a machine, then go to the break area and just stretch, walk up the little step platform things they have, etc. after a minute of that, you switch over on to the next machine. the ten machines at one minutes, ten breaks at one minute, and the however-long time gap between each minute to allow rotation -- it all totals 30 minutes. it's totally a full body workout. I freaking love it!

Rest days are when the real magic happens.

Yep. I've even debated taking my lifting from 3 days to 2 days now that I'm in a cutting phase and just increasing low impact cardio other days.

If you're really making it count and working hard on your workout days, make sure you're getting adequate rest. I couldn't lift more than 3 days a week if I freaking wanted to. It exhausts me to the max.

2 hours a day INTENSELY is too much. you will burn out at that rate. I think either you focus on intensity OR duration--not both. You're going to get injuries from overtraining. In addition, it simply isn't necessary. Your weight loss goals require a 350 calorie deficit and you don't need to workout that much to get there.

2 hours a day is totaly fine while cycling gear. Since you repair so much faster its actually more beneficial

As long as you are not working the same muscle groups 2 days in a row you should be fine.

Remember: The body builds muscle using the food you ate while you are resting.

Working out is just your way of telling your body it needs to build those muscles.

Cheers!

TRUE TRUE!

Cardio daily is fine though!

I was told once to use this ratio when I'm planning how to approach workout goals
60% Diet
30% Rest
10% Workout

Wait what? mine is like this:
100% Diet
100% Rest
100% Workout

^awesome and don't forget 100% dedication! So..to see results, you need to give it 400%!

In my opinion rest is key. I alternate days, I run one day (im training for a race), the next day i lift weights in the gym, I mix in a little cardio to get my heart rate up. So, I alternate days and do yoga 5 nights a week for 30 min, then rest on sundays...Its good to switch it up and rest.

For fat burn you need more cardio. Do your weights every other day. Rotate through the major muscle groups. Give your muscles time to recover. You can do some form of cardio 6/d per week. Try different cardio routines to keep it interesting.
Good luck!

bump...gonna read responses later cuz it's an interesting question...

I was told once to use this ratio when I'm planning how to approach workout goals
60% Diet
30% Rest
10% Workout

AND 100% adaptability
AND 100% autoregulation

so what is that like 600%?


Wait what? mine is like this:
100% Diet
100% Rest
100% Workout

^awesome and don't forget 100% dedication! So..to see results, you need to give it 400%!

I work out with a personal trainer 6 times a week. I cross train and do a different body part every day (weights) and cardio every day. If I stick to my diet it works for me.

So glad I am not the only one that does cardio daily. I take a break once every week or 2 but i was getting worried at the responses. Shew Relief!