How much exercise do you have to do a week to lose weight?

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Would you like to know how much exercise you should do to start losing weight effectively? Okay, so we can give you some general advice, but the best thing is that you have an individual and personalized plan that will help you achieve lasting results.

How many times should I exercise a week?
The number of times you would have to train a week depends on person to person and also on other factors related to your body and your training. For example, a beginner will have to train less than a fitness buff. Another important factor is the type of workouts you do. Workouts that focus on cardiovascular training to improve VO2 max. Such as cycling, swimming, walking or jogging are different from strength training or weight training. All these factors are important and should be taken into account before receiving advice on the volume of training. The hardest thing for me as a personal trainer is to come up with the best-personalized training plan for each of my clients.

How to Lose Weight Effectively
If you want to lose a few pounds, you have to incorporate the following principles into your training plan, your best exercises and how you perform the exercises:

• Get out of your comfort zone and do not give your body the chance to get used to a routine. Mix intensities, durations and training volumes by changing distances, number of sessions and repetitions. Vary the frequency of the exercises and take breaks in your cardio sessions. It looks for the efficiency in the training of cardio doing also training with the own weight.

• Get out of your comfort zone and do not give your body the chance to get used to a routine. Mix intensities, durations and training volumes by changing distances, number of sessions and repetitions. Vary the frequency of the exercises and take breaks in your cardio sessions. It looks for the efficiency in the training of cardio doing also training with the own weight.

• Incorporate specific strength training with weights in your training plan. The more muscle you have in terms of total body mass, the more calories you will burn in each workout.• The three pillars of a healthy life are exercise, sleep, and nutrition. These are the bases to reach an ideal weight and to maintain it in the long term. You will have to consider optimizing them all to achieve your goals.

• One very important rule that everyone should follow regardless of their fitness level is to never skip a day off. Make sure you take a break from all your fitness activities at least once a week.

When working with my clients, my advice and suggestions on how many times a week should be trained depend on the individual factors and aspects that I mentioned before.

In general, 3-5 times a week (3-5 hours of physical exercise) tend to lead to a good outcome. Beginners and also the best experts will see better results if they train 3-4 times a week. The most important thing is to schedule a day of rest between sessions. You should rest a day after two consecutive strength sessions.

From my point of view, the balance between strength training and cardio training is the most effective way to lose weight and also to achieve and maintain a good level of fitness.