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The intensity and frequency of your workouts will largely depend on what you want to do with your body, which is exactly why there are so many kinds of programs that can help you achieve your fitness goals. No matter if you want to lose some weight, get bigger, or become stronger, there are specifically designed workouts that can help you make it happen.

healthy working out


Some people are fine with exercising twice a week, whereas others opt for two workouts per day, which may seem quite irrational, but you know what? Everything’s fine as long as you feel good about it! If you want to know how much you actually need to work out, just stay with us and keep on reading!

When you want to lose weight…

Losing weight is a quite challenging process that starts with physical activity, which means that hitting the gym is an absolute must. Of course, you don’t have to spend half of your day in there to see the desired results. Some people claim that 300 minutes of moderate physical activity per week is more than enough, and that’s exactly what you need to start losing weight and body fat. Besides that, your diet plays a huge role in this process, and one of the best ways to make it happen is to cut down on your calorie intake. There are so many healthy food choices you can make after a workout to compensate for lost energy, but not neutralize the hard work you’ve done, so make sure you know what you’re eating after exercising.

healthy food

A proper diet, together with total body training and light cardio will help you achieve your goal sooner than you think!

When training for size…

If you want to get bigger, the first thing you should do is increase your total weekly workout volume. Building muscles requires a lot of discipline and patience, since such workouts are usually very long, because there are multiple sets of numerous exercises to complete. This kind of a workout is designed to damage and break down your muscle tissue, so that it increases in size as it heals. This process is exactly what stimulates the muscle-building process; however, days off are as important as the workouts themselves. The amount of rest your muscles need to get in between workouts actually depends on the volume of your workouts.

size training

This kind of program requires 4 to 5 trainings per week, and one of the most common splits is this one: day 1 – back, day 2 – chest, day 3 – legs, day 4 – shoulders, day 5 – arms. If you’re up for an intensive workout program like this one, just slip into your favorite bodybuilding clothes and hit the gym ASAP!

When training for strength…

Strength trainings require a lot of heavy sets which can put a strain on your whole body, and that’s exactly why recovery time is absolutely essential. Four trainings per week will be just enough, and you’ll have to focus on the three big movements – bench pressing, squatting, and deadlifting. The more muscle you have, the higher your metabolic rate will be, which means that your body will naturally burn more calories when you aren’t working out. Even though you probably think that hitting the machines is inevitable, you really don’t have to go hard on them – strength training can also incorporate kettlebells, dumbbells, TRX suspension trainers, and so on. Just don’t forget to warm up before your strength training, as well as to foam-roll after it!

training for strenght

As you can see, the intensity and frequency of your workouts depend on what you really want to accomplish. There are particular exercises and movements that are typical of the different programs, such as losing weight, building muscles, or gaining strength, so make sure you stick to them no matter what, if you have a particular goal to achieve. Once you do that, you’ll be one step closer to your perfectly sculpted body!