How often to train for weight loss?

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If you ask a few people how often to train for weight loss, you will probably only get different answers. This is because everyone is different and everyone has a different approach. Of course, there are a few basic principles, but everything is strictly individual.

In the following lines, I will introduce you to these principles and how you can find out for yourself how often to train for weight loss.

Training level.

The first thing you need to pay attention to is your level of training. In most cases, when we talk about weight loss, we are talking about beginners.

If you are a beginner, it is good to start with low-intensity training, which is up to 3-4 per week. At best, you train one day and rest one day. In this way, you will recover optimally and you will be able to increase the intensity of training over time.

In case you are quite overweight, the training will be low-intensity and then you can train for two days and rest for one day. At the end of the day, it all depends on whether you will recover optimally.

Training intensity.

The intensity of training for a beginner should be low to medium. This is because if you are a beginner, you will not have the necessary physical fitness to train with high intensity.

The intensity test you can do is the following:

  1. If you can talk calmly while training, you warm up.
  2. When you train, you start to speak harder and it becomes harder to catch your breath, you train with medium intensity.
  3. In case you can’t talk and even find it difficult to breathe calmly, you are probably training quite intensely.

It is important to hit the right intensity of training. If you overdo the training, you will be sore and that will prevent you from further training on schedule.

The other problem with overtraining is that your appetite increases and you start eating more. At the end of the day, it’s pretty hard to eat fewer calories than you can burn. When you are a beginner, your discipline will be weak and you will easily succumb to temptations.

In the best case, when you are just starting to lose weight, the intensity of training should be low, and following your diet at 100% will ensure successful weight loss.

Training volume.

This factor is also important and must be considered and calculated correctly. The amount of training is calculated by adding the series and repetitions and then multiplying them by the weight with which we train for a workout.

The volume should be moderately high for beginners who are trying to lose weight. This means that you need to do more sets and more repetitions. When you do more movements, you burn more calories.

Here you should not confuse the intensity and volume of training. You can have high volume and low intensity, you can have high volume and high intensity in one workout.

In order to be able to train with a medium-high volume, you need to do 3-4 sets and 15-20 repetitions of the exercise. At the same time, to train at low intensity, you need to rest for 40-60 seconds between sets, so as not to be out of breath too often.

However, we are talking about how often to train for weight loss for beginners. It should be borne in mind that training will not be a priority. The most important thing is to follow a diet, be disciplined, and not be tempted.

You can play with these values ​​until you structure an optimally good workout. It should not make you eat more than you need, it should not tire you too much. A workout should tone and motivate you, not bore and leave you out of strength.


One of the important factors that determine the frequency of training is commitment. Nowadays, we are all very busy and find it difficult to spend time training.

If you are one of those people who work and take care of your children, you probably won’t have much free time. The truth is that the diet takes a long time in the beginning and in addition you should spend at least 2 hours training.

For some people, diet and exercise are in stages. At first, you start only with a diet and once you get used to it, you include training.

In case you want to start with both, it is best to start with 3 workouts a week. If you are recovering well enough, this is optimal for you at this stage. In a month, when you get used to it, you will be able to increase the number of workouts.

It is important to understand that you should not feel constantly tired and go to training reluctantly. Recovery is paramount and should not be overlooked.


how often to train for weight loss

Here it is important to note that an overweight person who has not exercised will get tired of even 30 minutes of walking on the treadmill. Knowing this, you do not have to follow different programs and advice from other people. Listen to your body, and use the aforementioned intensity and fatigue tests.

Recovery is a key factor because when you are too tired and have sore muscles, it is very likely that you will miss a workout and break your diet.

In short, if you sleep well, growth hormone will work better because it works at its peak when you sleep soundly. If growth hormone works well, insulin will also work properly. These factors will ensure that you get the most out of your workouts and diet.

These hormones and others help you look young, healthy, and in good shape.

Of course, recovery is not just a dream. You need to eat a calorie deficit to lose weight, but this deficit should not exceed 20% of your calorie needs. If you eat too little, you will not be able to recover optimally.

You can find out how to calculate your calorie intake to lose weight HERE.

Use the above tips to determine how often to train for weight loss to ensure that you do not fail along the way. Losing weight is a slow process that takes time and requires perseverance.

Be patient and do not give up to achieve your goals!

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