One of the frequently asked questions I get is how often should you train to loose fat and get in the best possible shape. Numerous experts in fitness and conditioning strongly believe that frequent training such as daily at varying intensity, is more effective than infrequent high intensity training.
One of my favorite authors, Master of Sports and a former physical training instructor for Soviet Special Forces Pavel Tsatsouline, says in one of his amazing books: ”Anyone who claims that you can’t train a muscle group two days in a row is seriously disturbed. Ditto for the high-intensity cult that denies the value of a light workout.”
Light workouts are important for the training process – the more often you exercise the stronger and fitter you get. Another great benefit of light workouts is that it will help you to get rid of the muscle soreness after your heavy workout day. According to Pavel, the key to successful frequent training is constant variety of the training load: weights, reps, sets, rest periods, tempo, exercise order, exercise selection etc. Varying the intensity of your workouts from day to day will result in faster progress.
I also like what Matt Furey says in his book Combat Conditioning:
”Take monkeys and other primates … They do the same type of exercises each day and they’re far stronger than human beings…Work some days harder than others, but do something every day.”
Try to exercise daily.
The more frequent your workouts will be, the better results you will get. 20 minutes 6 days a week will get you further than 40 minutes 3 times a week. Try to exercise daily even if you have only few minutes. You can spread your workout into short mini sessions that will boost your metabolism through out the day and result in fat loss. This works great for people who are working at home, or moms who can take 5 minutes here and there to pick up a pair of dumbbells and do a set or two.
Listen to your body and soon you will be able to vary your daily training intensity according to your own instincts.
[...] was reading her entry about how often we should workout and I feel that it just might work for me. I like this good break from Capoeira but at the same [...]
Hi Zuzana, I just asked a question but I dont see any answer, maybe u didnt answer it yet, anyway, could you please answer my question if you can?
Thanks
Dear Zuzana!
I very very love you.You perfect You my idol. I from Russia Moscow.
Are you live in US in what state?
what you keep on a diet?
could you please answer my question if you can?
thank you very much
Yana
Hello Zuzka! or Ahoj Zuzko :-) I don’t know, which language suits you the best. You talk English nearly like a native speaker. I’ll try it in Czech. Zprvu bych vás chtěla pochválit za tento senzační blog!!! Moc pěkná práce a nápady na cvičení. Chtela bych Te ted poprosit o radu. Cvičím skoro denně. Zhruba hodinu a dvacet minut se věnuji posilování a deset minut věnuji na začátku intervalovému kardio tréninku (vyměnila jsem kratší intervalový trénink za 30minutový běh, protože ten mě přestával bavit, také mě více unavoval a výsledky se nijak výrazně nelepšily). Čili cvičím zhruba tři dny za sebou tu hodinu a půl. Pokaždé celé tělo (splity mi moc nesedly).Potom mám jeden den přestávku. A potom opět tři nebo dva dny za sebou cvičím. Myslíš, že je to tak dobré, a má to větší efekt? Je totiž pravda, že ten třetí den již nemám tolik síly. Existuje něco efektivnějšího? Jak vlastně cvičíš ty, Zuzko? :) Děkuji moc za radu. Mějte se moc hezky!
Hi Zuzana, I have always had a high fitness level, but after excercise I feel exhausted for the rest of the day. Because of this I tend to excercise at the end of the day, but I think this is stopping me from sleeping. You mention that you feel energised after working out. Do you have any idea why I’m feeling so tired?
Thank you so much for all the wonderful workouts and advice!
hi zuzana im a 43 year old male ive worked out on and off for years .i am a nurseso i owrk alot of hours so i dont always have alot of time for workouts .i am about 25 lbs overweight and i want to get lean and muscular what type of workouts and how often . do you recomend i appreciate any advice you can give me also any diet advice you can give me would b great . thanks zuzana love your site so much
zuzana i think i read it somewhere on your site but what is your weekly training schedule look like?
Hi Adelle – we workout on average about 5 – 6x per week :)
Hey!!
Love your website/videos!
I’ve been working out at the gym for just over a week now. When I go, my trainer makes me work for about 1 and a half – 2 hours of mixing all different types of work outs.
Is that a lot? seeing as you’ve mentioned 20 mins a day is enough.
Thank you
I just want to say that you Rock! so many women look at celebrities for their inspiration, when most are too skinny and do not eat. You are fit and have nice muscle, in a feminine way. I am going to be doing you workouts from nos on. I usually focus on cardio, but that does not work your entire body(running).