How often Should i train ?
Answer : IT DEPENDS…..
1. WHAT IS THE GOAL ?
2. HOW MUCH TIME DO YOU HAVE ?
3. TRAINING HISTORY ?
4. CURRENT INJURIES, MOBILITY ?
5. STRESS & SLEEP LEVELS
We know that a mix of resistance and cardio done 3-4 times per week regularly over time can have positive health benefits,
* reduced fat mass
* increased lean tissue levels
* reduced risk diabetes, heart disease, depression to name just 3 of many
* increased strength
* increased bone density
Beginners need to remember anything is better than nothing and consistency is key, don’t kill yourself every day for the first 7 days and never come back !!!
A better approach is 2-3 time per week for the first few weeks if time allows and maybe increase intensity after 6-8 weeks and move to 3-4 times per week if time allows
As you get more advanced if time allows 4-5 times per week will yield further improvements if sleep and stress levels are in check.
If muscle gain is the goal at the start a full body compound session works well to start, moving onto a push, pull, lower 3 day split works better as in intermediate then more advanced hypertrophy goals sometimes require body part splits to get enough volume and mechanical tension to the desired muscle group.
If fat loss is the goal remember the goal is to create a calorie deficit whilst retaining muscle tissue. So sticking to exercises that allow the highest calorie burn and can be done with minimal rest and repeated as many times per week is the goal, eg
* air bike intervals
* prowler/sled pushes
* hiitmill sprints
* barbell complexes
* strongman exercises ( farmers walks, sled pulls )
* resistance circuits
Weight loss is creating the deficit daily so do some form of work daily to expend calories, go hard some days and other days you may walk on a treadmill at a steady pace, again consistency is key !!
>> DONT FORGET DIET !!!, To work out your macros and calories check out our blog on it HERE
Some quick thoughts there to help you, any advice or help just book in for your free programme !!