How OFTEN You Need to EXERCISE to GET RESULTS | Are You Working Out Enough to Lose Weight??

YOUR OPTIMAL TRAINING FREQUENCY

Get BRAINS & GAINS - a fitness & lifestyle program for students:

This video addresses the following questions:
-should i workout everyday to lose weight
-how much exercise is enough to lose weight
-how much should i exercise to lose weight
-the benefits of exercising one hour per day

Are You Overtraining?

How to Lose Weight Without Exercise

How to Start Lifting (Breakdown of Training Frequency)

------------------------------------------------------

☆ WORK WITH ME ☆

☆ PROJECT COMEBACK FITNESS & LIFESTYLE PROGRAM ☆

☆ MORE FITNESS FUN ☆

☆ JOIN THE FITANDNERDY FAM ON FACEBOOK☆

------------------------------------------------------

♡ FAVORITE SUPPLEMENTS ♡

------------------------------------------------------

♡ PLAYLISTS ♡

------------------------------------------------------

★❤︎ BEST DISCOUNTS ❤︎★

⌲ MINDPUMP PROGRAMS
10% OFF CODE: fitandnerdy

⌲FOUR SIGMATIC ADAPTOGENS:
15% OFF CODE: fitandnerdy

⌲NED CBD
15% OFF CODE: fitandnerdy

⌲FASTING MIMICKING DIET
10% OFF CODE: fitandnerdy

------------------------------------------------------

♡MUSIC♡

'Fit and Nerdy' Intro by VAAN

------------------------------------------------------

♡DISCLAIMER♡
Please do your own research on any supplement/food product mentioned before adding it to your own diet, especially if you have any underlying health conditions that may be a contraindication for the food or supplement.

This video is not sponsored | Amazon, RewardStyle, & discount links are affiliates links. Thank you for supporting me and my channel and helping me continue to create content for you ♡

[michealpok]

Losing weight! (Notes for myself - I need to write this down soon.)

Minimum: No exercise, just calorie deficit.
- Not ideal; health-wise
- Not body fat loss (also muscle loss; which is sad)

Healthy (At least do this)
Minimum: 60 minutes of movement daily (spread it out through the day; HIGHLY recommended) + 2 resistance training sessions per week

Maintain muscle
Minimum: Resistance training 2x a week + count macros + 60 minutes movement
- Resistance bands

Maximum: God don’t do it every day. 4-5 is the sweet spot.

Ideal: Do minimum, then increase over time so your body won’t plateau. ;)

[ashen_rat]

I work as a janitor. For between 2-3 hours every day, I lift heavy objects, vacuum a several-story building, clean without rest, etc. When I come home, I exercise even more. I work out 6 days a week, 3 days weight lifting, 3 days aerobic.

I've been suffering from worsening insomnia, no fat loss (despite all of my efforts), and many other issues. It took me today to realize, after 6 months of doing this, that I've been over-exercising myself and that has held me back from achieving much progress. Glad I realized now rather than later. I've been way too hard on myself. If you're in a similar predicament, consider taking a week off from exercising and see if your body heals, or at least gets better.

[darkexcalibur]

I train only 3-4 days a week, but that's because my primary exercise is rock climbing and 3-4 days is all my hands can handle lol.

[laurapiquet]

I used to train 5 to 6 days a week. Since last february, I have been working a lot (stressful job) and walking a lot more. I have made myself a few 3days full body programm. It is still easily achieved because if I skipped one day of training I still have room left in the week to do the planned session on another day. (I try to work out on monday (heavy), tuesday (light) and thrusday (heavy). if something didn't go according to plan I will do one session on the week-ends.

I have had the most muscle growth with this three day split when maintaining calories (been training and counting macros for four years now, lost 60 lbs during the first two years)
Every training session will include 4 lower body exercises and two upper. One pushing and one pulling movement (horizontal on day one, vertical on day 2, horizontal on day 3 for the first month, and on the following month more vertical than horizontal pulling and pushing)
For the lower exercises: 3 coumpounds (hipthrust or bridge, singe leg or both legs + hip hinging like deadligt, RDL or 45 degree back extension + squats or split squats) and one isolation exercise (either for gluteus medius or hamstring isolation because I find my hamstrings are weak)

I notice when I programm more sessions, if I can't hit them because life happens and I had to work six days a week, or had health issues, my self-esteem goes lower because I feel like I failed... When I hit my three sessions a week I feel proud and it keeps me going. Sometimes I will do an optional fourth session if I have time and ernergy to do so. It has helped my mental health a lot.

Thank you for your content <3

[anna-maymoon]

I really love coming back to your videos and using your channel as an encyclopedia of fitness knowledge :) keep it up you're doing wonderful things ❤

[barbaraherlah]

I have to say this channel is EXACTLY what I was searching for! I am PhD student, researching a lot of different articles, however I wasn't able to get myself researching workouts. So I'm really glad to have these studies presented to me on a silver platter, this is absolutely FANTASTIC! <3

[WendyW]

I work at a desk 40 hours a week. I'm basically sedentary. When I started watching diet and working out I decided to do it every day. 24 hrs in a day of course I can give 20 to 30 min.
I'm now up to hour of cardio and 30 min of strength daily. I feel good, it helps my mood and helps my stress levels.
And I've lost 28 lbs and am in better shape then I've ever been in my life.
It brings me good stuff at this point.

[lauraalejandrasanchezluque]

I like to train 6x to 7x times a week, because I like to feel strong and happy✨😎
Edit: after seeing this video and analyzing what was going on with me, I realized I was overtraining, because I recently started school and proyects came upon me, so I was stressing my body a bit too much. Now I train four times a week and dance two times a week (but my training sessions are longer than my dance sessions).

[auntpurl]

At 53, I exercise for the joy it brings me AND prevention. I eat decently and intuitively to maintain, but exercise gives me so much energy and good moods.

[murielelizabeth]

I train about 3 to 4 times a week for about 1:30h and I love it, it's enough to make me sweat at the gym and really power my body out.

[bettyhello]

I was doing so well in terms of fitness in 2019 and early 2020, but then COVID and lockdown happened. I gained almost 20lbs. Felt so down and still am feeling horrible. Trying to get back to being active again but it’s so hard. I can barely do HIIT for 10 mins now. Feel like a total failure 😞 but I’m glad I found your channel, it’s helping me get back to where I was. Long long way to go, but I’m hoping to at least try. Thinking about it just depresses me. Wish me luck!

[naturalwitchery]

Your videos are so good. I need the science. YOUNG PEOPLE LISTEN! It is harder to maintain muscle mass over 45. I used to tone up so easily. Now at 49 it takes real effort.
Thanks for your videos.

[NayNayxoxo]

i just started exercising again, swimming laps. i’m doing it every other day as of right now. i want to start incorporating dry land training too.

[audieedwardes]

Yes please do a video on how to build a full workout program!

[amberm.]

Please make a fitness starter kit!!! I feel a little lost on my journey, I am trying to get stronger and build muscle and really need help with tips and over all a direction as to where I need to go. Please and thank you!!! I hope you are doing well! Love your videos and all of your advice that you share with everyone.

[monicagomes]

We had the second lockdown in france in november 2020, so i stoped walking for work and spent most of the day in front of the computer... i'm forty. At the end of the month i was miserable, i started to feel pain in the neck, but really really bad, with headaches associated... so i at first i started streching every day, that improved a litle... then i started lifting weigths and strength training 30 min a day. My pain is gonne! I mean it was such a big difference in mobility! Only 30 min... i alternate lower, upper and cardio and the restday now is yoga. So i highly recommend, it worked so well for me.

[amynoonanmusic]

Yes a thousand times to a video teaching how to create my own workout plan/program/routine!

[Jojoriddle_fit]

YES!!! Do the video on how to build your own training 😻😻😻

[Wildtinyjungle]

Yes! Please make the video about structuring workouts and workout plans, that would be really helpful :)

[mollyjaybooks]

This was so informative! It’s such a useful video and I would love a fitness starter kit video on workouts! xx