How often should you exercise for muscle growth and weight loss?

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

The two key goals of going to the gym are to lose weight and build muscle. This is why the question of how often to exercise for muscle growth is so hot and pressing.

What determines the frequency of visits

When setting such a goal, it is worth remembering that muscle tissue is capable of being stressed (overstrained), which is why it takes several days to recover during the growth process.

The number of trainings, first of all, should be interconnected with the adaptive capabilities of the organism, as well as with a number of factors:

• the desired goal;
• physical development;
• anthropometric data (body type);
• health condition;
• diet;
• wakefulness mode.

How often do you need to work out in the gym or at home.

Interesting! Yoga for Sleep - Most Relaxing Poses

For muscle growth

Muscle growth is a kind of protective reaction of the body to regular stress loads due to the loss of muscle fibers, which it seeks to compensate by increasing their total number. In order to understand how many times a week you need to train, it is worth knowing that in the process of training muscle tissue is destroyed, and it is built up precisely in the process of recovery and rest.

The most optimal number of times a visit to the gym per week for muscle growth in girls is 3-4. Ideally, the body needs 48 hours to recover, but this rate can vary depending on age and fitness level.

Each individual large muscle group should be worked out no more often than once every three days (if you trained your chest at the beginning of the week, then you need to start it again only on Thursday). When asked how often you need to train in the gym and how many times a week, you need to take into account the features of the training program, as well as your endurance.

Interesting! How to lose 10 kg in a month without harm to health

Slimming

When thinking about how often you need to exercise to lose weight, you need to know that too frequent training to burn fat will have the opposite effect. An accelerated metabolism against the background of a decrease in calories can lead to an excess of the hormone cortisol, which can provoke the growth of fatty tissue on the abdomen.

Taking into account that the recovery time for small muscle groups is 48 hours, and for large muscle groups - 72, then fat burning training can be performed more often than 3-4 times a week. In this case, the diet may remain the same.

In order to get rid of extra pounds and lose weight, you need to clearly understand how often you need to exercise. The minimum is twice a week. When exercising in the gym after strength training, you can devote half an hour to cardio loads, which will significantly increase the fat burning effect.

The following active sports are considered very useful, but no less effective in terms of burning calories:

• swimming;
• race walking;
• run;
• aerobics;
• cycling.

Interesting! Detox diet for 7 days

Tips and tricks from fitness trainers

The key tips from leading fitness instructors on how many times a week to exercise boil down to the following rules:

• training should take place at least one day later (especially for beginners);
• the study of individual muscle groups should be carried out no more than twice a week;
• it is important to set a goal for the sake of which the classes are performed (losing weight, building muscle mass);
• development of a personal training program;
• transition to the correct diet and daily routine.

Going to a workout, you need to remember that not only muscles need rest, but also the nervous system that controls them and also needs good recovery.

More advanced athletes can train 7-14 times a week, that is, combine strength training with cardio. It should be remembered that quality is much more important than quantity.