Updated: May 27, 2020
The other week on Instagram, I asked what you wanted to know about fitness or nutrition. There were a LOT of questions, but one that I was seeing often was how much you need to workout in order to lose weight/tone. This is an important question because there is a very specific sweet spot in order to achieve wellness goals without negative side effects of over-training.
In today's video, I share exactly how often you should workout in order to tone your muscles, achieve your weight loss goals, and feel GOOD!
✔ Find the sweet spot of 3-5 times per week for strength or HIIT (high intensity interval training). Remember, this is just for strength, HIIT, and intense cardio - basically anything that really works your muscles.
-Side note: you CAN workout more than this, but unless you're doing so under the supervision of a trainer who can monitor your progress and see if you are overtraining, I don't recommend it. You may be working against your fitness goals if you workout more than 5 times per week.
✔ Don't workout the same muscle group back-to-back. This can lead to overtraining and backfire your fitness goals. Aim to work each muscle group up to 2x per week with at least 48 hours of rest between each muscle group. For example, if you did a lower body strength training workout on Monday, you want to wait until at least Wednesday to train your lower body again. Read more about this HERE.
✔ Walk as often as you like! Walking can decrease your cortisol levels - especially when you walk outside - and make it easier to tap into fat burning mechanisms. I recommend getting at least 20-30 minutes of walking in a day. On active rest days, aim for at least 40-60 minutes of walking. You can read more about walking vs. running HERE.
✔ Try out my favorite upper body training circuit HERE! This is one of my go-to workouts for upper body sculpting and strengthening! Try this out 1-2x per week.
✔ WHEN you workout is also a big factor for how quickly you can achieve your fitness goals. Read my article on the best time to workout HERE.
Remember, getting your workout in is important to help strengthen your muscles. But in order to achieve weight loss and wellness goals, studies are showing that Nutrition is just as, if not MORE important! Join hundreds of people who have achieved weight loss, gained energy, increased muscle toning, rid themselves of bloating, and MORE with the 21 Day Intermittent Fasting Program! Check out what people have to say about the Program!
Find out how to get involved in the current Intermittent Fasting Challenge with hundreds of accountability partners HERE!
Autumn Elle Nutrition