Research shows that the best way to get real results is to be consistent, both in your diet, and your workout routine. If you start the month with a workout routine that involves hours of exercise every day, or a restrictive diet that you don’t really enjoy, your new habits are unlikely to stick. Whether you’re hoping to shed some extra pounds, or just shape up in 2022, we’re here to help you reach those goals. Of course, you can’t expect changes overnight, but how many days a week do you need to work out to start seeing results? We sat down with Beachbody Super Trainer, Megan Davies, to find out more. The CDC (opens in new tab)recommends adults get 150 minutes of exercise per week, which could be 30 minutes of exercise a day, for five days. As Davies mentions, this can be made up of weight training, HIIT training, or cardio, as well as just walking or moving more throughout the day. “Lifting weights even once a week can help build strength, but research shows that working each muscle group two to three times a week can optimize growth. For a beginner to intermediate weightlifter, that might translate into a full-body workout three times a week. More advanced lifters can split their training by body part or muscle group, hitting each one two to three times a week during four to six workouts that are arranged to allow a couple of days between sessions that target the same group.” Looking to up your lifting goals from home? We’ve found the best adjustable dumbbells on the market. “To increase your activity level beyond your workout, you might take the stairs instead of the elevator, go on a walk during your lunch break, park at the back of the car park instead of close to the door, etc. Being more active throughout the day is often overlooked by those trying to lose weight, and it’s a great way to boost your energy level without putting more strain on your body. All of that should be your foundation, but I still want to see a solid strength training routine to increase muscle mass and support weight loss, while providing a host of other benefits as you age.” If you’re looking for workout inspiration to get you going, we’ve got it by the bucket load. We’ve found the best exercises to blast belly fat, the cardio exercises that burn more calories than running, and the best treadmill workouts to do at the gym. We’ve also tried this dumbbell workout which is great for beginners, this 10-minute ab workout with 65 million views, and this six-pack abs workout. Megan Davies is a super trainer for Beachbody On Demand (opens in new tab), which has a number of on-demand and live workouts. She is also the creator of the online home training and nutrition program, Muscle Burns Fat.
