How Much Exercise Should I Be Doing To Lose Weight?

The answer to this really is - There is no particular amount - this will be individual to you!

To start with ask yourself:

1. What are your goals?

2. How much time can you commit to exercise per week? Be realistic here!! There is no right or wrong answer - this is you and your schedule - not what an influencer tells you to do on instagram!

Once you have the above lined out, then you can start to workout what it is you are going to do exercise wise.

Now my advice for women to lose weight would be to incorporate strength training within your schedule somewhere. If you hate this type of exercise, you don’t have to do this every session, it can be mixed in with other exercise. You want to be able to ADHERE to your workout schedule rather than avoid workouts because you actually hate it and then feel like a failure and never get to your goal because you quit!

If you love running - run!

If you love cycling - cycle!

If you love swimming - swim!

So the below are all forms of exercise - but how much of each should you be doing?

Strength Training

HIIT Training (Interval)

LISS (Low Intensity Steady State)

Moderate Intensity Cardio

If you can only commit to 1-2 hours of exercise per week - your schedule could be 2 x 40 min strength workouts along with 1 x 30 min moderate intensity cardio - whether this be cycling, jogging, swimming etc.

Or…

If you can commit to 3-4 hours per week - you could perform 3 x 50 min strength workouts & 2 x 30 minute moderate intensity cardio sessions. Again picking a cardio you enjoy doing or if you prefer HIIT you could do 1 x 30 minute moderate intensity along with 2 x 15 min HIIT sessions.

What is important is you pick a schedule, you enjoy it and you are consistent with it!

Once you have nailed your workout schedule - you can then start looking at your food intake.

If your step count is low and you aren’t moving much at all in the week and you aren’t exercising, you cannot expect to be eating lots and lots of calories. Likewise - the more movement you do, the more you need to fuel yourself to support this. People sometimes go the opposite - do lots and then eat less!

I would always recommend monitoring how much food you are currently taking in with your new schedule and then adjust from there rather than changing everything all at once! Slowly, slowly wins the race remember!

My online personal training covers all of the above - we look at what your goals are and how much time you can commit and we work a schedule for you! We then look at your intake!

Every client of mine has a different schedule - some are training 5-6 times per week, some 3-4 times per week and some twice per week!

Head over to my online personal training page by clicking the link below to see the packages I offer:

https://www.joandrewshealthandfitness.co.uk/online-personal-training

Happy Training :)