How many times a week to workout for fat loss over 40 - strength training HIIT

Chapters
00:00 INTRO
01:10 How much time you have
01:54 Beginners schedule
03:14 If you're more experienced
05:02 My training schedule & how you can train like me

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[jenng]

I just found your channel today. I’m 50 and workout 4-5 days per week. Now that I realize strength training and HIIT workouts are what I need to lose menopausal weight, I will make the adjustment and adjust my schedule.

[islandgirl]

Hi Melissa….I started! 3x per week at the gym with strength training. I also walk. I’m eating clean 85%.

[moonafarms]

You've transformed my life even as a 20 Thank you for your work!!!

[nevertoolate]

Such a helpful summary! Thank you for putting out free content for those of us who can’t afford a gym or PT. I could actually see your channel grow to a million sub as you have found a niche. All the content from younger fitness influencers, altho interesting, doesn’t always work for us or isn’t achievable.

[lucyb]

You let me know that fitting an exercise program into my week is actually doable! This is a great overall summary of what I (and probably many people like me, ) someone that hasn't worked out in years but should to improve our health, needs to know. You are an inspiration to everyone wanting to improve their lives. Thank you Melissa!

[kjones]

Melissa, I picked up skating a couple years back, and recently really increased my time on wheels thanks to finding several local coaches. But, fitting in “real” workouts around the fun (and mobility work to increase my ROM control) has been a bit of a challenge!

I’m lifting heavy and doing full body WOs, if I can’t fit in 3 lifting days/wk, at least I’ve hit everything once.

A recent Institute of Human Anatomy segment highlighted how it is our fast twitch muscle that declines more rapidly with age disuse. That was a good poke for making sure I get my jumping and HiiT in weekly.

I count one lifting session and one HiiT session a week as a win. And on those weeks that aren’t a win, I want next week to be back on schedule. It has been an interesting mind shift from an utterly rigid schedule to consistent and flexible scheduling.

Thank you for sharing your experience and teaching, I love your videos and how you crush the “with age comes deterioration” fallacy!

[Christine]

I started off at the gym doing the circuit for 30mins just to see if I was gonna be able to do this...bought your 12 wk program, now I go to the gym at 5:30a M-F and rest Sat/Sun this schedule seems to work best for me, I'm too tired after work to go, and busy on the weekends...I am starting to see results!! 😊 Muscle definition and more energy! Looking forward to seeing more results soon!! 😊 I try to watch one of your videos daily to continue to inspire me!! Thank you!!

[beneficialfrequencies]

I do strength training 3/ 4 times a week now. I have recently increased the weights. I went from 3kg to 10 kg. My body was not happy with this jump. I got an injury and had to rest. Now I just use one of the weights and my body seems happier. I only use both weights for rdI's and rows. I also do pilatus / yoga on my rest days. I walk (not as much lately as I don't like the cold) but walk alot when it's warmer abd also ride my bike. I haven't incorporated any high intensity workouts as yet.

[sgayles]

This information is exactly what I needed! I have been starting to exercise on and off for about 6 months now. I was getting frustrated with trying to schedule something everyday, especially with a changing work schedule. Aiming for 3 days a week sounds more realistic for me to succeed. Once I can maintain consistency 3 times a week, then I can progress to 4, then 5. Thank you for this clarity!

[janettedaniel]

Hi beautiful Queen, I'm Janette.
I have been watching you from a birds eye view.
I am 43 and looking to make great changes in my life.
I thank God for you and pray that he continues to bless you greatly.🎉🎉🎉 Shalom

[GwenMotoGirl]

I love your approach. I’m a veteran and I do 4 1-hour heavy lifting sessions per week, which I love. I’ve never liked cardio or HIIT, but I can make myself row on my at-home rower 2 times per week. I need to add some HIIT and get back into stretching and yoga after taking a break post surgery. Thanks for breaking down this info.

[joannakonieczna]

I am 43 and I would consider myself advanced when it comes to strength training. I have been working out for years at home as that's what I enjoy the most. I do 4 days a week, used to be 5 with a hiit session but I was not really enjoying them because of jumping etc so I stopped but I'm really struggling to lose my bloated belly. I have 6 pack but it's always hidden under the bloat. I do blame the hormones because I eat healthy all the time so maybe I need to go back to these dreadful hiit sessions after all to lose the bloat 😕Thank you for the informative video Melissa ❤xx

[staceysears]

Love you so much!!! Very inspirational. I currently workout 5-6 days a week. You have absolutely helped with nutrition and I so appreciate your journey and all the knowledge you share

[GeeLight]

Thanks so much for sharing with us your routine. Continue to be fabulous!

[nicolecobe]

I workout 5-6 days a week. Weights 5 days, active rest day, and a rest day. But I always walk on my rest days. The programs I have been following have had cardio with some of the weights but I’m going to add HIIT after my weight sessions a few days a week. I’ve been following you for a few years. Love your videos and knowledge. I just turned 50 a month ago

[PetulaGuimaraes]

I know a lot of people can do it, but I’m reducing 3 times a week that was 2 45min session and a long 1.5h in the weekend for four 30 min. I find it very very challenging to add long sessions to my calendar working as much as I do, with very specific hours. In my dreams I want to add running and swimming to this because I love them. It’s kinda sad to chose work over this goodness of health 😢

[josefinabelliard]

I love this information! I do a couple of total body during the week and one day legs and one day upper body. I blend HIIT with the strength. As an interval type of training. I need to work in consistency. Your muscles are my goals!😍thank you!

[martamartin]

I love your channel and your realistic way on propose a regimen ❤Greetings from NY.

[sandradjordan]

Found your channel this past week and it makes so much sence where I am now at age 54. I have been struggling with menopause since hitting 51
Trying this out praying for success
I totally get it with the body transformation and not so much caloric restriction

[BreakThroughTessTimmons]

I'm going to increase my HIIT training. I had about 3 weeks of no gym but before that went 5 times a week. So I want to get back to it - thank u!