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:
www.missfitandnerdy.com/brain...
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?
• ARE YOU OVERTRAINING??...
How to Lose Weight Without Exercise
• How To Lose Weight WIT...
How to Start Lifting (Breakdown of Training Frequency)
• Everything You Need to...
------------------------------------------------------
☆ WORK WITH ME ☆
www.missfitandnerdy.com/work-...
☆ PROJECT COMEBACK FITNESS & LIFESTYLE PROGRAM ☆
tinyurl.com/y76s5ql4
☆ MORE FITNESS FUN ☆
•WEBSITE: www.missfitandnerdy.com/
•INSTAGRAM: / missfitandnerdy
•TWITTER: / missfitandnerdy
•MERCH: outloudmerch.com/collections/...
☆ JOIN THE FITANDNERDY FAM ON FACEBOOK☆
tinyurl.com/y6yflkhy
------------------------------------------------------
♡ FAVORITE SUPPLEMENTS ♡
•Reishi Hot Cacao - goo.gl/PX7anJ
•Ashwagandha - amzn.to/2zIJ9ew
•Collagen - tracking.vitalproteins.com/aff...
------------------------------------------------------
♡ PLAYLISTS ♡
•Project Comeback - tinyurl.com/yaamlfuf
•Workouts - tinyurl.com/ybpa9mjr
•Fitness Starter Kit - goo.gl/b88BCp
•Intermittent Fasting - goo.gl/6Vb26A
•Reverse Dieting - tinyurl.com/yxtk2rcb
------------------------------------------------------
★❤︎ BEST DISCOUNTS ❤︎★
⌲ MINDPUMP PROGRAMS
products.mindpumpmedia.com/a/...
10% OFF CODE: fitandnerdy
⌲FOUR SIGMATIC ADAPTOGENS:
goo.gl/9vDkbG
15% OFF CODE: fitandnerdy
⌲NED CBD
bit.ly/2oLaMQF
15% OFF CODE: fitandnerdy
⌲FASTING MIMICKING DIET
goo.gl/VgAhH3
10% OFF CODE: fitandnerdy
------------------------------------------------------
♡MUSIC♡
'Fit and Nerdy' Intro by VAAN
/ grahamvanmeter
------------------------------------------------------
♡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 ♡

[@michealpok3701]

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. ;)

[@michealpok3701]

One question: How long should a resistance training session be?

[@soyness8036]

@@michealpok3701 It would depend on the body parts you'd like to hit per session

[@natashah3687]

@@michealpok3701 I do 2 to 3 exercises per muscle group, 3 sets of 10 to 12 reps. I usually work 2 muscle groups per session. Back/chest one day, legs another day, arms and shoulders another day and a core day. I also add in one or two core exercises at the end of all my resistance training workouts. They generally take anywhere from 20 to 35 minutes, maxiumum 40 minutes. :)

[@michealpok3701]

@@natashah3687 Aaah, thanks for the advice! I’ll try to come up with my own configurations on this. :) Great to hear your routine.

[@fathiyaaccram1891]

L

[@ashen_rat1946]

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.

[@suhapatrawala]

Perhaps you wanna drop the aerobics routine, and you CAN add HIIT for endurance? But like, just muscle building even one time per week will be fine i think? Since you work plenty each day, exercise can be just like supplement for you, for enhancing your health.

[@morethanmucic]

Let your muscles healllll

[@TotallyNotAva1]

Check out Dr. Fung videos! It will help you!

[@dr.nancylalnunpuii4477]

I also did 6 days a week a very low calorie deficit diet cardio & weight alternate but not much improvement Now mostly weight training 4-5 times a week, eat more healthy food and I have seen difference ❤ All the best

[@darkexcalibur87]

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.

[@Pinesol605]

I am interested in trying rock climbing. My local YMCA has a room for rock climbing. How’s your experience been so far? Peace and blessings ❤

[@laurapiquet884]

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

[@herokhattab]

Thank you ❤️ for this valuable information

[@anna-maymoon1001]

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 ❤

[@gazellep]

You actually answer questions I have not been able to find answers to. Thank you.

[@auntpurl5325]

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.

[@AnalyticalChick]

45, also loving exercise lately

[@amynoonanmusic]

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

[@audieedwardes1646]

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

[@barbaraherlah5724]

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!

[@nora4642]

I remember grad school 👨🏻‍🦳

[@WendyW7508]

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.

[@Wildtinyjungle]

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

[@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!

[@jackiec1175]

Ditto on a video about making ur own fitness program!! I think you would nail it on the head with a stellar(clear & concise) how-to on this topic. 🙏🙏🙏

[@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.

[@NayNay97xoxo]

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.

[@monicagomes3023]

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.

[@allyirvine7537]

Great stuff! The science behind muscle building and the need to prevent those growth signals from reaching baseline. Also, the idea of doing just enough for results and when the body adapts doing a bit more rather than going mad with it one workout and then being too tired to workout for a few days, as sometimes happens to me ;)

[@murielelizabeth5737]

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.

[@EssentialNotes]

Loved it girl! I have a hard time finding the fine line between progressing and overtraining!

[@unpocodetodo4866]

YEEES! I would love a video about building our own training program!

[@lauraalejandrasanchezluque2979]

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).

[@dontaria-__-959]

How do I know I'm overtraining?

[@LeslieN317537]

Thank you for this video! I have been overtraining. I’m going to check out that video next!

[@Imia323]

Omg you are good!!!! I just subscribed. You have tons of good info

[@GigiMurakami]

This is sooooo helpful Marisa! Thank you!!

[@MissFitAndNerdy]

Thanks so much for watching!!

[@clerisyclerisy]

Yes fitness starter kit would be great

[@tcslife3336]

I love how you presented this. It was very helpful. Thanks!

[@MissFitAndNerdy]

Thanks so much for watching!!!

[@mollypopplewell1655]

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

[@MissFitAndNerdy]

Thanks so much!

[@marija_james]

Great video as always been a little confused with this as well so thanks

[@AdemirAlijagic]

Love it! 🤩 I just got done working out every day for a week myself! Can highly recommend trying a challenge like this! I experienced it as a really powerful mental exercise to see how much we can actually push through our physical pain, and crush our own limiting beliefs! 😁 I used to believe I couldn't run on the same day as I did leg day in the gym, well I was wrong 😊🙏

[@amberm.769]

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.

[@GigiMurakami]

Amber M. She has a playlist on starting out your fitness journey. Pretty useful stuff.

[@MissFitAndNerdy]

I already have 8 episodes in my FitKit series! But I definitely think I'm going to do one on building a workout soon :) Here's the series so far: kzbin.info/www/bejne/ZoCwp3xrjquerZo

[@amberm.769]

I ment to say workout kit 😂 I've watched all of your fitness one I think twice now lol. Either way thank you for the help. I love watching your videos.

[@josefinanazar1845]

Amber M. yeees pleaseee

[@breannemorin5921]

This was so informative! Thank you!!

[@MissFitAndNerdy]

Thanks so much for watching!

[@taa.chan3]

SO HELPFUL!! Even without the clear cut answer of what too much is, this helped clear things up SO WELL for me!! Thank you!!!

[@MissFitAndNerdy]

Yay! So happy to hear this! :D

[@taa.chan3]

@@MissFitAndNerdy literally changed my view of workout/exercise/health for my life! and in a good way! THANK YOU!

[@LoveYourselfAlways007]

Great info! I think I was over training! Thank you!🙏🏾💕

[@MissFitAndNerdy]

Definitely watch my overtraining video for the different tests to find out if you're overtraining!

[@shambic23]

One of the questions you mentioned from Instagram q and a that inspired this video was mine!!!

[@MissFitAndNerdy]

Thanks for asking it! :D

[@Jojoriddle_fit]

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

[@MissFitAndNerdy]

I'll try to do it soon!

[@Imtiredofdrama]

I would LOVE to learn how to make my own workout plan!

[@athenak8114]

I'm currently focusing on one body part (legs) I train everything else on different days but save most of my energy to push as hard as I can on leg days. This may be wrong but it works for me I'm getting new PRs every week as I'm getting stronger and more confident.

[@kenjisparks]

I can only work out on Mondays and Fridays due to family and work. Usually it's resistance training for about an hour to a hour and a half. Is that good enough to make any gains? Even small ones? Love your channel! You inspire me to keep going!

[@getfitwithkatelyn]

I love your videos and have for years. Had to stop counting calories because I became number obsessed. Wasn't losing a pound even though I was tracking everything and I have over 50 pounds to lose. Stupid hypothyroidism is really making things hard. Still enjoy your videos even though I've been feeling really discouraged. Your the one that turned me to IF and I think that's the only reason I lost any weight at all last year.

[@cynnezyoung1196]

calling for your workout plan

[@mariskakotterink2413]

Thanks for the clear information! I came out of a period of a lot of stress and wanted to be stronger again, I did Pilates for beginners everyday another body part but after 4 days I was so tired, my body couldn’t handle it well apparently but I could so before so I thought why is this happening but my overall fitness was decreased during that period. So I started training a lot less ( but still walking half an hour every day)

[@ambernolan3283]

Great video! I like to stick to 3x a week weightlifting and I play sand volleyball 1-3x a week because I love to play ❤️

[@MissFitAndNerdy]

Love that! I want to get back into a sport. Volleyball always hurts my arms though hahahah

[@franciscacardenasoyarce4831]

Pleaaasea fitness starter kit!!

[@karenstanton5405]

l work out about 30 minutes a day , 20 minutes in the morning and 10 minutes at night. 6 days a week, l use a some weights at night , l have good arm muscles but l would like to improve the abs. l have been exercising for years , l am 64 , l am going to try to do the abs to see if they will improve. thank you . l am learning a lot

[@jesspressterp]

I would love to see an at home program with dumbbells 10-20lb or at least how to achieve hypertrophy with that amount of weight.

[@TamKea]

I exercise 5 days/week for roughly 90 minutes. I focus on different areas each day with at least one total body workout or HIIT. For example, Monday and Thursday belong to arms and upper body, Tuesday and Friday dedicated to core, abs, lower back, and Wednesday for legs. I use MyFitnessPal to keep track of my calories; I'm trying to maintain 1,200 daily calories and be in a deficit. I consume a protein shake after each workout using weights (which is almost daily) for muscle recovery. It's been helpful so far in gaining strength as well as getting toned muscles.

[@chloeabbott-phillips3083]

I'm struggling to figure out the training balance. I've often gone too hard too fast and gotten so sore that I need SO much time to recover... Thought I figured it out, with 3 days of heavy lifting/personal training, but now I threw out my back... so im back to forced rest... again...

[@laurinwatts4148]

Yes please do the video!!!

[@MissFitAndNerdy]

I think I will! Thanks :D

[@MrHerks]

I do resistance bands and dumbbell training 3 times a week, I walk an hour a day 7 days a week and I do 100 push-ups a day. Using your Macro+Averager I cycle a calorie surplus on training days and a deficit on rest days ending the week in a very slight surplus but I keep my protein intake the same every day. My scale weight has stayed about the same, but i'm seeing significant strength gains and my body changing. It's been awesome :)

[@MissFitAndNerdy]

Thats amazing that you're seeing strength gains! Glad the macro averager is working for you!

[@janelle4999]

Great video

[@nataliakrzyzanowska7864]

I like your channel cause its not do this do that, but nobody says why....thank you for this video

[@mswhatsinmybox686]

Great video . Do you have any new wellness/fitness recommendations for audible?

[@MissFitAndNerdy]

New rec coming soon!

[@Pinesol605]

I gained weight during spring semester. 😢 I was doing so well then I stopped. Back at it again 🎉

[@simmaslen5410]

i train every day a week because its fun i love it its my hobby and i just feel amazing when doing it. i train for 30mins ish at home(i do 20mins hard workout and i just do random exercises around the house when i feel it) or 1 hour at the gym doing strength training and a bit of cardio as jumprope and elyptical

[@fightlikeaboxer]

Thank you for this!! How many minutes during our weighted lifts should we be doing? 30-60?

[@justanother2433]

Right now training 3 times per week at the gym (on the brains programm) and once a week I am doing Ninja warrior style training.

[@chandana2113]

where do you find those workouts?

[@aprilcastillo5487]

Currently training about 5 days a week ❤️

[@hannahk2976]

You should make merch that says your body is an adaptation machine. You say it al the time 😊

[@MissFitAndNerdy]

hahahha omg I totally should

[@misslianash]

Hey, i have a q about one of your older videos regarding your rehab for Glute imbalance. I just wondered how often per week you did the program for your imbalance that was set by your PT? Also did you do this alongside your own leg sessions? Sorry for posting it on here !! 🥰

[@Darkshade_01]

Let's show marisa how much we love her and pretty please continue subscribing to her KZbin channel Let's get her to 100k and make her happy also let her know how much her videos mean to you😊❤

[@itubeeinhorn]

Great idea! :D

[@Darkshade_01]

@@itubeeinhorn yes :3

[@itubeeinhorn]

@@Darkshade_01always good to spread positivity:D

[@Darkshade_01]

@@itubeeinhorn pretty much all i do by myself when helping channels grow

[@itubeeinhorn]

@@Darkshade_01 so do you have any other channels to recommend?:)

[@tonyperez2803]

I just hit the trendmill for a hour every day and weekend i hit the iron half hour on arms half hour on abs thats what im doing now my calorie count loss for a hour on the tredmill is about 800 plus i Plato but im sticking with my schedule i think im seeing better results on the mirror instead of my weight scale! Great vid as per usual

[@MissFitAndNerdy]

Glad to hear you've found something that is working for you!

[@ericv5435]

I work at a restaurant so I'm on my feet moving a lot, walk to the gym or store, and workout 2-3 times a week. I used to workout more days out of the week but lately haven't had the time or motivation to do so.

[@MalleusMaleficarumLv]

Thanks.....

[@itsjustaylin1626]

I've been struggling with a foot injury and haven't really been allowed to walk more than 15 min a day, which is very frustrating. My preferred way of exercise has been walking for about 3 years (since the accident that actually caused the injury which is now popping up again with late consequences). I've gained about 5 kg since not having been able to walk and it feels really shitty..

[@milessharman8518]

Just finished an ab focused workout. I'm only 13 so I dont do it for the looks but to be strong. Personally I find working out 6 days a week good for me.

[@MissFitAndNerdy]

YESSSS! Get strong! Become a superhero!

[@milessharman8518]

@@MissFitAndNerdy thankss

[@annalisep.1376]

Hey so I'm wondering, so when doing a cut, how much excercisig is too much? Because we would be in a calorie deficit and not have as much fuel, wouldn't that decrease our performance? Thanks so much I love your content!

[@rebeccalane477]

I train 5-6 times a week. 4 days of lifting (rotating legs and arms). I do a Arm pull day, and an arm push day. One day focused on dead lifts, on one that focuses on the squat and full leg. I do one to two cardio days with one day added as a full body workout in combination. I obviously listen to my body and rest when it's telling me it needs a break; but it's taken some time to figure out if the rest is purely physical exhaustion or is it mental? I find if it's mental - given my mental state at the time - I generally feel better after a training session. I get that that may seem like a lot to most people; but I have always been an athlete and find I'm a more enjoyable person to be around when I've burnt off my excess energy.

[@amayajackson4818]

half an hour of home circuit training (with resistance bands and jump rope) 3-4 days a week, i also work on my feet (lots of walking) a few days per week as well. I try to keep my calories around maintenance. im trying to slowly change my body composition so im no longer "skinny fat". I honestly dont know if this is working, progress is very slow..

[@Regina.Falange]

Can you do a at home band workout program?

[@parameek4149]

Would like to see some tips for getting back on track after holidays. ❤😙✌

[@MissFitAndNerdy]

I have multiple videos on this! Check it out: kzbin.info/www/bejne/r3STnH9oqdKagrs kzbin.info/www/bejne/apvTdq2japuLj8U

[@emmaazingg]

How much does stress really impact recovery, I’ve been doing the same lifting program for a year and suddenly SO SORE from the same program/weight I’ve been using for months!?

[@RenaeJGray]

How heavy of weights do I need to train to burn fat? (I wanna achieve lean feminine muscle for my body) What exact weights are used to be considered strength training?

[@Soaring_Seajay]

I agree. I do whatever I can. Sometimes I need days off. There is a Beachbody program that is 6 days per week, 1 hour of INSANELY challenging workouts, and I really just don’t think that’s responsible or right. We need more than 1 day per week to recover.

[@MissFitAndNerdy]

Yeah beachbody really isn't the best workout program

[@Soaring_Seajay]

MissFitAndNerdy Some are (for example, there’s a lifting program that’s 4 days per week) but that one is too much. Their yoga studio is great too.

[@myalouise7383]

Her jumper doe😍

[@eveb5657]

I’m going for 5 muscle training days with 10 mins of cardio per session. Then 1-2 days paddleboarding, hiking, yoga or whatever else I get up to😅

[@jordanmwa13]

full body 5 days a week, and one functional body day. hitting 10k steps 5-6 days a week as well!

[@MissFitAndNerdy]

Nice! That sounds fun!

[@chloeabbott-phillips3083]

I also wanted to ask if you have ever talked about rhabdomyolysis in your vids or plan on doing so eventually? I unfortunately got rhabdo from a weight training day over a year ago, and I ended up on an IV in the hospital for full week trying to combat the kidney and muscle damage that the rhabdo was causing... the workout I did that caused it wasn't even that difficult? (Just 5-8 lbs free weight excersise on my arms.) Ever since, I've been so nervous about getting it again, that it has made it impossible to achive my fitness goals... any thoughts about why this can happen to certain people, or we can do to ensure it wont happen ? Im especially nervous about it now that im lifting heavy and training harder...

[@jasonlong6244]

Sadly, my classes are requiring more study time now ( expected they would sooner or later) so no more long walks between classes so currently I go to school three days a week and immediately go to work afterwards until 1130. every other week I have my son so most free time during those weeks are spent with him and I have drill (navy reserve) one weekend each month so that usually leaves me with 5-7 hours a day on roughly 4 days a month and all day to myself about 2 days a month. I think I'll have to rely on controlling my intake rather than affecting my output at this point :(

[@MissFitAndNerdy]

Try doing smaller bits of movement throughout the day! Just 5 periods of 10 minutes of movement spread out during the day gives you 50 minutes of activity! Do lunges while you brush your teeth haha

[@milesknott6489]

This is the 3rd video and counting that the icon has led me to

[@zoelerman1930]

if you come from a history of overtraining and disordered eating but then try to get back to a more balanced approach to exercise (say training 4x/week), is it possible to still see physique progress since your body has adapted to more exercise than you're doing now and less food than you're eating now?

[@MissFitAndNerdy]

Yes! You may even see more progress because overtraining actually kills results. If you train the "best" amount for your body then you'll get the best results

[@toniconn9688]

Do trigger sessions from MAPS anabolic count for sending the muscle growth signal? My schedule right now only allows workouts on Monday and Friday. I do trigger sessions on all the other days though to help with soreness and to get a pump.

[@MissFitAndNerdy]

Yes!

[@Kassiex5]

Does the 2 days a week count for resistance band at home training or it HAS to be lifting in the gym ?

[@gemmaperry9140]

At the moment I'm classed as obese and need to loose a stone for 3 months time. I'm aiming to do 5- 6 days a week.

[@mariasalamon1019]

Hi there l workout 7 day and rest one is that ok l do a hiit workout about 1 hour is that ok HELPE 🙂🙂🙂🙂🙂💪🏻💪🏻💪🏻

[@RosesareRed38]

Quick question- how many calories do you burn whilst lifting weights? I'm 5' 4" and 156lbs and I do two upper body and two lower body session with about 2 min rest on the heavier lifts and only 30 seconds between more fun plyo moves and body weight exercises. My estimate was 400-450 calories because it's one hour workout. Some people on myfitnesspal said 200 calories. I'm asking just so I can eat enough food whilst being in a calorie deficit. I also walk 10000 steps a day.

[@terseandtiny1746]

That is based off of your body, I don't think she would be able to answer that. However I'm sure you could guestimate by knowing your tdee, bmr and getting an inbody Scan (which will also provide your bmr).

[@MissFitAndNerdy]

This is going to be impossible to answer. It depends on the intensity and your body itself. The best thing you can do is figure out your TDEE and take your deficit from there. Here's my video on how to figure out your exact TDEE: kzbin.info/www/bejne/p3WQpKyiZsSGl9U

[@tea-rex5658]

If anyone can answer this I'd be extremely grateful; I'm in a 700 cal deficit, but eating around 100g of protein daily(I am a 58kg lady). Is this enough to lose fat and gain muscle? (I gym 4-5 times a week, always resistance with occassional hiit sessions😊 ).

[@seojoon7955]

Exercise is 15% of your weight lossing process and 75% are what you eat

[@julz_m]

Yes, please make that!

[@cynthiapitts5123]

So for weight training 2 days a week is this full body? Or should I be doing 2 days of each muscle group like bench/upper body 2x a week and deadlifts/squats 2x a week?

[@wonderwoman133]

I used not to move at all bc of school and my general lifestyle. I started going to the gym a few days ago and I'm working out every day. So far I feel great but do you think I rather shouldn't?

[@atomg1rl140]

11:05 here's the answer to your question, listen carefully :)

[@wonderwoman133]

@@atomg1rl140 Thank you❤

[@annah8777]

Does the resistance training have to involve heavy weight lifting or do bodyweight training with small equipment like bands and dumbells paired with yoga also count as resistance training for building and keeping muscles? :)

[@rebeccalane477]

Resistance training doesn't have to be super heavy. Start light; but any added weight is creating a resistance.

[@MissFitAndNerdy]

If you haven't resistance trained before, you can make a ton of progress with just bodyweight and smaller equipment!

[@annah8777]

But if you already train for a long time? I love doing strength training regularly (2-3 times a week) but i am more in to bodyweight excercises, plyo and hiit and always like to focus on the whole body. Occasionally i do train with weights too, but rather seldom. Somehow i really don't like splits. Is that enough to keep (or build) muscles?

[@mistylawrence6944]

How long to you wait after eating to workout?

[@maildeliverysystem8821]

Is two times a week with 2-3 exercises with 8-15 reps and 3 sets the minimum for the weight training?

[@AshleyWarrenr]

My mind is telling me I'm not doing enough...i been going to the gym 5 days a week, weight training each day, obviously in a split and i do that about 1 to 2 hours depending on what my workout is for that day and then lately i been walking the treadmill AFTER those workouts (except leg days) and walk on 15 incline, 3.0 speed and for 15 to 30 mins, but i been feeling like i should do 6 days a week, maybe a hiit workout on the 6th day but i also just wanna lay in my bed the 6th day😩 my goal is to lose some pounds and i gain some muscle

[@cherrycreeper]

But man how do you resistance train if you dont have heavy weights and stuff?

[@thelazydeathgod]

I thought the thumbnail asked if I was twitching enough....I was wrong, and now I'm wondering what that even means.

[@TheSunnites]

What is the best way to count your calories? Is there an app or something else? Thank you!

[@MissFitAndNerdy]

I like myfitnesspal :)

[@johannahallin1896]

Never been this early. About my training - its ZERO right now. Got diagnosed with hypothyroidism 9 mo ago and still haven’t found my dose of meds an 90% of the time I feel like shit. When I dont - I try to keep up with uni. I used to make sure to hit 10k steps but my body is so bad with recovery right now that only walking that amount feels like running a marathon. It really bothers me that even minimum work out Will make my body hurt for days.

[@MissFitAndNerdy]

Oh no! I really hope you get your meds sorted out soon. Thats a tricky one. Definitely focus on health and recovery rather than working out! You'll get healthy eventually :)

[@johannahallin1896]

MissFitAndNerdy omg thank you! Never thought id get an answer ❤️

[@Because.I.Said.So.]

I weight train 3-4 days a week for 1 hour. Anything more is impractical for me.