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The more you exercise, the more calories you'll burn. If you're trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.
So, for building muscle, you can start by going once or twice a week and work your way up to three, but between three and six times per week, you might not see noticeable differences in efficacy.
In summary, going to the gym 4 times a week can be a good starting point for improving your fitness. However, it is important to consider your fitness goals, workout routine, schedule, and level of experience when deciding how often to go to the gym.
Generally, a safe and sustainable rate of weight loss is considered to be around 1-2 pounds per week. To lose 20 pounds at a rate of 1 pound per week, it might take approximately 20 weeks or about 5 months. If aiming for a faster rate of 2 pounds per week, it could take around 10 weeks or about 2.5 months.
Certainly, a minimum of 30 minutes of moderate physical activity on most, if not all, days of the week is an excellent goal. But 30 minutes of exercise a day is likely not enough for someone who has a lot of weight to lose.
Aim to exercise most days of the week. For even more health benefits, strive for 300 minutes a week or more of moderate aerobic activity or 150 minutes of vigorous activity. Exercising this much may help with weight loss or keeping off lost weight.
If you're gaining muscle while losing fat, the number on the scale may not change at all at first. In fact, it may go up. "Muscle gain often masks fat loss on the scale, as muscle is denser than fat but takes up less space in your body", she says.
If you're exercising regularly and doing a mix of cardio and strength training, it's likely your body composition (ratio of muscle to fat) is changing for the better. “If the scale isn't moving, but your clothes fit better, and you feel stronger, that's a win,” Pelc Graca says.
According to these recommendations, beginner exercisers should work up to three to four 40-minute gym sessions per week. If that doesn't seem realistic, remember, completing a 15-minute workout is better than skipping a 40-minute workout entirely.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
The ideal breakdown of cardio and strength work varies depending on your specific goals, but in general, four to five days a week of exercise will do the trick if you're aiming to improve or maintain your fitness.
Stage 1: Fast weight loss
In the beginning, weight loss happens pretty rapidly. Over a period of 4-6 weeks, you'll likely see a noticeable difference in your body weight [1] — either on the scales or by the way your clothes fit.
The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day and following it with 30 minutes of light exercise. This morning routine is rooted in sound science, and it could be a good way to increase your capacity to burn fat while keeping lean muscle.
As a rough guide, you'll probably notice some initial changes in the first four to six weeks, but longer-term changes (what you're working toward) will often take around eight to 12 weeks.
So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks. Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person).
Yes, 20 pounds (lbs) of weight loss is typically noticeable. However, this may vary depending on an individual's current weight, body composition, and distribution of weight.