how many times a week should you work out

Whether you are a professional athlete seeking to reach optimum performance or you have finally decided to join a gym after a long time of inactivity, the same question arises.

How many times a week should you work out? 

If you are someone who has the time and capacity to go every day, should you? If you are serious about losing weight, achieving a more defined body structure, or bulking up, am you missing out if your schedule only allows for 3 days a week of vigorous exercise?

Understandably the most important aspect of a workout is making efficient use of our time. Therefore if we are shooting ourselves in the foot by not going enough or overtraining this is counterproductive.  

As you can probably already assume there are some important variables to take into consideration but by the end of this article, you will have a clear idea of how often you need to work out to get the body that you are striving for.

How Many Times a Week Should You Work Out? Determining Factors

To isolate how often you should work out, the most important thing to determine is your current fitness level.

If you are someone who doesn’t have the habit of doing physical exercise and your work doesn’t demand it of you then you will likely see a difference going even once a week.   

However, at this point, the focus shouldn’t be on the number of days you are spending working up a sweat but more on the type of exercise you are doing and the load you are exerting on your body.  

As a beginner, our bodies respond to exercise well, however, to progressively improve, working our muscles groups 2 times a week is proven to be the most effective. As you develop strength and endurance you can slowly start to introduce heavier loads.

This normally fits well into a schedule where someone goes to the gym 3 times a week allowing time for the all-important cardio.

The problem lies when we start to advance and become an intermediate or advanced level trainer. 

This is because at this point you may note that your body isn’t as responsive to the same schedule as before. If this is happening to you is it a sign that you need to clear out your calendar for more gym sessions?

Not necessarily.

Studies have shown that increasing your volume is key to continued improvement and not frequency. 

An advanced lifter who regularly increases his or her volume works their muscle groups twice a week, and most importantly is able to put full effort and intensity into every rep, should be able to see sustained growth. 

But taking these factors into account there is good reason to consider increasing the number of days in your workout routine. 

Making the Case for More Days at the Gym

Even though you can, squeezing a high-intensity workout into 3 days is not ideal for your body long term. 

This is due to both muscle fatigue and the fatigue your central nervous system experiences. 

When we go all out with our energy, a plateau can be experienced in our bodies as the central nervous system stops engaging fully in those last few reps compared to when we were at full strength. 

This happens to everyone, however, those who tax their central nervous system more will reach failure at times and not even have fully engaged the isolated muscle group they were working. Reaching failure is crucial if we wish to see incremental growth. 

So if you were to increase the number of days that you work out and focused fully on split training one or two groups a session, then this will allow for sustained development as rest for your muscles.  

One more benefit of increasing how regularly you should work out is the often overlooked improved motivation that can be experienced from going all the time. 

If you have gone from someone who never had a regular workout routine to now having one, you no doubt remember how difficult it was over the first few weeks or months to make it consistent. 

But even those who are set in their ways of frequently testing their bodies at the gym can not deny that at times it can be a struggle to feel in the mood.

But if you go 6 days a week, then you will develop the momentum to lay to rest that voice in your head telling you to take it easy. 

We are at heart creatures of habit and going more regularly will mean your brain becomes hardwired to walking through those gym doors.

Times When You Should Avoid Going Every Day

We would be remiss if we didn’t spend some time talking about overtraining.  

Muscle and central nervous system fatigue mean that it is possible to overtrain exercising 3 times a week as much as you can going every single day. So it is vitally important to listen to your body. 

If you have no energy or see that you are not achieving much regardless of the increased effort you are putting in, then it may be time to make good use of rest days. 

Allowing your body to recover whether it be a few days between your sessions or even giving yourself a week off can give you renewed energies and strength.

Active rest days which include things like walking or pilates are the most beneficial for the body. Check out our excellent pilates classes that will give just the amount of stretch needed to get you ready for your next intense workout.  

Another time when it may prove to be counter-productive is if you are a serious lifter focusing solely on strength gains. 

The greatest gains can be found not only from less frequent, heavily loaded reps but again rest, which allows time for muscle growth and nervous system recovery.   

Consistency Is Key

So how many times a week should you work out?

A beginner who wants to see continued progress can work out just 3 times a week. Just make sure that your muscle groups are being worked hard at least twice a week. 

An advanced trainer may see benefits from going more regularly.

Progress of any kind is possible especially if have the right workout plan. To make sure your workout is efficient and time effective, check out our virtual gym membership

We at Vim Fitness are more than happy to provide you with the guidance needed to reach your goals regardless of how often you work out. 

types of personal trainers

The fitness industry has, in the past few years, exploded to a nearly $100 billion industry, and the craze is not about to stop either. With this explosion came a horde of different fitness trainers that if you want to get into fitness, you have to choose the right one. Just like in any other professional, no two trainers are the same.

Different types of personal trainers have a different style and training personality to meet different needs. Different personalities need to experience different teaching and training methods in order for them to meet their goals. Some personal training styles can be too soft or too extreme and vigorous for different people.

The question is, how do you choose the right personal trainer? In this post, we’ll guide you through the different types of personal trainers and help you make the right decision from there.

Physique Trainers

Physical trainers cover the largest part of the training industry, which is why they fall in the first category. The thing is, most people always look to change how they look and their physical fitness, so the physical personal training market is thriving.

These types of personal trainers strive to help people achieve their physical goals. They prescribe calorie-cutting diets, start on physical workouts, increase cardio, and bring out the best possible outcome for the clients.

If your goal is to strengthen your core or to gain more muscles, this is the kind of personal training you want to do. Physical trainers, however, do not focus on lifestyle changes. This means that if your goal is to lose weight, you will most certainly lose it.

However, there will be a higher chance of regaining it if you continue with unhealthy eating. This is what they call the yo-yo weight change, where the weight loss stops once you stop with the physical exercises.

Performance Personal Trainers

Performance personal trainers only specialize in performance. In the fitness industry, people who specifically train for performance are usually athletes or people who enjoy performance activities like running. Performance personal trainers focus on crafting workouts that increase power, speed, and strength.

Some sections of performance personal training include powerlifting, weight lifting, among others. If you’re looking to get into this kind of fitness, you can look for a certified strength and conditioning specialist. If they are certified, you can tell that they are good at what they do and you’ll getting training from a professional

Lifestyle Personal Trainers

Unlike physical trainers, lifestyle trainers offer so much more based on strategy. They form a goal for their trainees and help them with a healthy diet. They teach them how to eat right, show them how to train the right way, and how to maintain an overall healthy lifestyle.

Sometimes changing your lifestyle can be quite a challenge on your own, so getting a personal trainer can be the push you need over the edge. These types of personal trainers understand the mental roadblocks that people go through when attempting to change their lifestyles. They know everything that keeps them from reaching their goals.

These types of trainers are very good for people who face serious life issues. If you have self-doubt, a disorder, or self-esteem issues, this can be good for you.

Once you hire a personal trainer, they will craft the right nutrition and training program that will reshape you, especially in your mindset so you can achieve the lifestyle goals you desire. One of the best things about these types of trainers is that they don’t limit what you eat. Instead of cutting carbs, for instance, they’ll show you how to monitor what to eat.

Even though you may not be able to lose weight in a few days, you are more likely to achieve long-term weight loss that you can maintain later on if you keep up with the lifestyle changes. You realize that you can lose weight without necessarily having to forgo some of the food you love. Without having to diet in a way that would otherwise make you sick, and your lifestyle absolutely changes.

Boot Camp Instructors

Boot camp personal trainers usually train in the outdoors. It could be in the park, arenas, sports fields, or privately-owned grounds depending on where the clients are.

These types of personal trainers can specialize in various fields, especially Pilates and yoga or meditation. If you want to relax and have the kind of training that takes you to the great outdoor scenery, then a boot camp trainer will be a good choice.

How to Find the Best Personal Trainer

Regardless of the type of personal trainer, you’re looking for, one of the best places to look for the right one is the gym. Most gyms offer personal trainers, and one of the best things about this is that the gym will have completed credentials and background checks on those trainers. You can also check for local personal trainers online, and specifically search for the type of personal trainers you need.

There are hundreds of personal trainers available online, so to find the best personal trainer, you need to do your due diligence. Make sure you get a professional that’ll help you achieve your goals. You may find some that are full of energy but lack focus, while others are just lazy and will not achieve anything.

Check their track record as well as their online reviews and talk to past clients. They will help you understand what kind of person you’ll be dealing with. Inquire whether they did achieve their personal goals with that trainer.

Which of the Types of Personal Trainers Do You Need?

Now that you know the different types of personal trainers available, what type of trainer do you think is right for you? To answer this question, you need to understand what your goals are. Do you want to lose weight?

Do you want to start competing, or do you want to change your lifestyle? These questions will help you decide what kind of personal trainer you should hire. Having a personal trainer will help you stay consistent, motivated, and accountable.

That said, our personal trainers at VIM are fitness professionals that have both practical and educational background, which qualifies them to train any kind of client. Please get in touch with us today, and we’ll set you up with the type of personal trainer you’re looking for.

Everyone knows that hiring a personal trainer is a great way to get fit or to improve athletic performance. Trainers know a lot about fitness and athletic training and they enjoy helping their clients meet their goals. Personal trainers devote their careers and their lives to learning about ways to train the human body, mind, and spirit.

If you live in a city like Boston, you have access to personal trainers of all kinds. Some focus on weight loss and toning while others specialize in training their clients for certain sports or activities in particular. Furthermore, Boston is a great place to focus on one’s health; there are so many different healthy things to do and there are so many great places to do them.

Lots of people consider hiring a personal trainer but don’t follow through because the process of selecting the right one for them seems overwhelming or daunting. It doesn’t have to be that way, though. If you are looking for the best Boston personal trainer for your needs, there are steps you can take to find one that suits you.

Read on to learn about how to find the best personal trainer for you.

Know What You Want

Before you even begin to contact personal trainers, think about what you want. Set some preliminary goals for yourself. Think about who you are and where you are on your exercise and training journey.

Are you an absolute beginner or are you an experienced athlete with some areas in need of improvement? Do you want to lose weight or gain muscle? Would you like to improve your cardio endurance? Do you want to train for a 5K, a marathon or even a triathlon?

The trainer you choose for one of the above goals may be different than the trainer you would choose for another intended end result. Many trainers have a great deal of experience in one area, but not much in one of the others. The best trainer for you and your situation may hinge on these differences.

Also, think about where you would like to work out. Some trainers are connected to one gym or fitness center, so you’ll be expected to work out there most or all of the time. If you are looking for someone to come to your home or office to train you, or if you’d like all your training to happen outdoors, keep that in mind when choosing a trainer.

Do Your Research

Once you’ve pinpointed some goals, the actual search is on. To find a trainer that is right for you, there are many resources available to you. In this technological age, there are reviews for everything online, and people love to review their personal trainers. You’ll find many reviews for personal trainers on social media and review websites that are both good and bad, and you can learn a lot about prospective trainers that way.

You can also talk to your friends, family members, and colleagues and ask them for recommendations. Chances are, someone you know has worked with a trainer before and maybe even with similar goals in mind. They may be able to point you to someone who will be absolutely perfect for your needs.

If you go to a gym, fitness center, or recreation center, you can approach the membership coordinator or other manager about your interest in a trainer. He or she knows the center’s trainers best, and after asking you a few questions, will be able to suggest one or two or more that matches your wants and needs.

Try Sample Sessions

Once you have narrowed the field to a few personal trainers, take the time to meet with them and sign up for a sample session or two with each. This is perhaps the best way to determine the best Boston personal trainer for you.

During these meetings and sessions, you will have the opportunity to get a feel for each trainer’s personality and style, and you can decide which of them meshes best with your own personality and style.

A trainer could have the best credentials of all time and decades of experience, but if you don’t get along with him or her, then you likely won’t meet your goals.

Communication is Key

Once you’ve chosen a personal trainer, communication is crucial. This is as true during the first session as it will be months down the road.

Your trainer should help you set more concrete goals than your initial, cursory ones, and should offer advice and encouragement every step of the way. Your job is to do what he or she says but to also speak up when something isn’t working for you.

Feedback will help your relationship with your trainer blossom and grow and become even greater with time.

Know When to Switch It Up

As with any relationship, it’s important to know when things are not working and to know when to move on. If your trainer-trainee relationship is no longer serving you or if you find that you are not achieving the results you desire, it may be time to move on to a new and different trainer. Your trainer will understand; don’t feel bad about ending your relationship at all.

If it doesn’t work out, you can always chalk it up as a learning experience. You will learn what you like and what you don’t like and you can use this knowledge to help you choose a more suitable personal trainer in the future who is a better match for you and your needs.

Your Boston Personal Trainer Awaits

If you are looking for a Boston personal trainer, we can help connect you with one that is perfect for you. At VIM Fitness, our staff is experienced, patient, motivational, and ready to help you reach your goals. We offer personal training packages at a number of different price points, so there’s a package for everyone.

Please give us a call today. We can’t wait to meet you and we are excited to help you achieve your fitness dreams.

Bulking up is a process that requires a little dedication and a lot of preparation. Getting into shape isn’t just a matter of going to the gym on a regular basis, it’s also important to take note of the aspects of your lifestyle that are prohibiting your health.

When you find what you need to change, it takes a little research to know what to replace those bad habits with. One huge obstacle to a lot of people is establishing a healthy diet.

It’s important to know which foods promote your health goals and which foods are holding you back. We’re going to talk about vitamins for muscle growth in this article, exploring the foods and supplements that contain them and methods for sticking with your dietary changes.

Let’s get started:

Key Vitamins for Muscle Growth

As you start your workout routine, make a note of the fact that your initial burst of inspiration will only last so long on its own. We get excited when we make positive life changes, and that excitement can push us through the first few workouts.

After a while, though, the body starts to adjust to the changes you’re putting it through. You’re using a lot more energy than normal as you’re working out, and your body has to work overtime to repair the tissue you’re exercising.

That’s why so many people crash and give up. A successful routine requires that you make the necessary changes to your diet. That means learning more about nutrition and pinpointing the areas that you need to support your diet with supplements.

A basic crash course on dieting for muscle gain will tell you to eat a well-balanced diet that doesn’t skimp on carbs. Additionally, you should be working complete proteins into almost every meal.

Your busy routine might not allow you to carefully prep all of your meals, though. That means you could miss out on vitamins needed for muscles to grow and repair themselves.

Let’s explore some of the vitamin supplements you might need to achieve your goals for bulking up.

Vitamin B12

Vitamin B12 serves a number of purposes in the body. As it relates to bodybuilding, this vitamin helps send oxygen to your muscles as they’re in use. It also contributes to the production of red blood cells.

So, a healthy amount of B12 ensures that your engine is oiled up and running smoothly. If you’re not able to send enough blood to the target muscles, they’ll be more prone to damages and less growth.

Calcium

People who don’t consume animal products might have a hard time getting enough calcium. It can be found in foods like almonds and a number of seeds, though.

Calcium helps the body strengthen bones, but it also helps with contracting muscles and processing energy. Balanced levels of calcium will help you as you’re working out, leading to bigger returns.

Additionally, your bones take on a lot of the stress of weightlifting, so it’s smart to do what you can to make sure that they’re just as strong as your muscles.

Protein

Most of the protein we need should come from our diets. You might have restrictions, however, that prevent you from getting enough complete proteins.

Our bodies absolutely need protein to develop and maintain muscle mass. Protein consists of 13 essential amino acids that work together for our bodies to function properly. Sources of protein that have all 13 acids are called “complete proteins.”

Many sources, however, only have a few of the essential amino acids. That’s why it’s important to take in a few different sources of protein if you’re not consuming meat. Meat almost always contains complete proteins.

If you’re a vegetarian or vegan, or you just don’t consume a lot of meat, protein supplements might be a great option for you. You can also boost your protein intake instead of adding carbs to your diet.

More carbs typically lead to more muscle gain, but you can also bulk up by adding protein.

Vitamin C

Vitamin C helps your body break down and use carbs for energy as you work out. It’s also a great antioxidant that can support your muscles and cardiovascular system as you strain it with exercise.

It’s also a great immune system booster.

Creatine

Creatine is a great vitamin for muscles. It’s created in your body, so it isn’t found in a lot of foods. Its function is to help send energy to your muscles as you use them.

It helps you perform as you’re working out as well as prompt your body to promote muscle growth. You’ll see results with creatine, and it’s well-known as a very safe supplement.

If your goal is to put on a great deal of muscle and you’re considering chemical supplements that put your body into overdrive, give creatine a shot first. It’s a lot safer than some of the drugs on the market, and it functions naturally to produce excellent results.

Staying On Track With Your Diet

Try to flesh out a plan for your diet before you start your workouts. You’ll begin to feel the drain right when you start exercising, so be sure to prepare your body with all of the healthy fuel it needs to excel.

Examine your diet plan and take a realistic look at what you can expect yourself to do. It might be hard for you to get enough protein in your diet, for example, or you might have a sweet spot for fast food that you’re unsure about.

Order the appropriate supplements after you assess your new diet plan. Additionally, prepare to slip up once or twice. It’s natural to fall back into old habits, but it’s important to get back on your feet and avoid being too hard on yourself.

Once you’re set up on the dietary end, get out to the gym and start putting on muscle!

Need a Little Help with Your Diet?

If you’re new to the whole “healthy eating” thing, don’t worry too much. You’re not alone, and we’re here to help you get in touch with the information and supplements you need to succeed.

Explore our site for more vitamins for muscle growth and ideas on how to stay on track toward your health goals.

People choose to begin working with a personal trainer for a range of reasons; whether it is to train towards a specific goal or just for an added dose of motivation and accountability. Of course, you are going to need to put the hard work in to see results, but your personal trainer will equally need to be putting in the work to keep you motivated and keep pushing you to reach the goals you have set. Personal training can sometimes be too expensive for some people, so online personal training or small group training is another alternative. There are so many benefits of personal training, from perfecting your form to nailing your nutrition, but before you begin working with a personal trainer, there are a few things you should know.

Question Your Potential Personal Trainer

The consultation prior to deciding whether you proceed with a personal trainer is so important! This is your opportunity to truly grill them and ask questions to get a sense of who they are and to make sure they will be a right fit for you. Of course, it’s important they ask you questions too so that they understand you, your history and your goals to ensure they can create an effective regime that will bring about results. Here are some great questions you should be asking your trainer:

  • Do you have experience designing a plan for someone with my kind of goals?
  • What is it like to train with you?
  • How easy will you find it to make adjustments to my plan based on changes that may come up?
  • What do you expect of me as the trainee?

Define Your Boundaries 

Always let your personal trainer know what your boundaries are – without a doubt, your trainer is going to push you, but we all have our limits. For example, if you truly hate the feeling of being so out of breath that your chest hurts, let your trainer know this so they can plan movements that will not cause this. The same goes for how much physical contact you deem acceptable; some trainers will help reposition you if your form is not quite correct, but some people can find this invasive. If you would prefer your trainer to not touch you, always let them know this.

Don’t Feel Stuck

Many people begin using a personal trainer and over a few months, or sometimes even weeks, find that they are not clicking with their trainer in the way they would have hoped – or perhaps are finding there are no results being seen. Regardless of your reasons, just because you started with one personal trainer does not mean you are tied in for life. You can always shop around and with a bit more experience under your belt in terms of what you do like and what you don’t, you may be able to find someone better suited to you.

Buying Multiple Sessions is Not a Requirement

Of course, any personal trainer is going to want to sell you as many sessions as possible, but this is where many people find they feel trapped with a trainer; at first things may seem great and you may think you each are well suited to each other, to later find out their training style is not quite what you expected. When you are tied into multiple sessions, it isn’t so each to back out. Always start out with just a couple of sessions before buying any sessions in bulk.

Don’t Tell Your Personal Trainer What They Want to Hear

Honesty is key! It is so important that you prioritize what it is that you actually want, not what you think your personal trainer will expect of you. Many people train not to see any physical changes, but simply to feel stronger and more fit, and that is totally acceptable! Do not feel forced into claiming you have certain goals just because you believe that is what your trainer will want. Being open and communicative with your personal trainer is always best, that way, you will truly be able to work towards your goals or to simply maintain where you are at, if that’s what you wish. 

The same goes for certain movements – do not pretend to enjoy certain things if you really don’t! If you get bored of reps and sets, perhaps timed sets would be more enjoyable for you. Always discuss what you like with your trainer and which things make you feel your best; they can tweak and adapt your plan to best suit you. Think back to one of the first questions we suggested you ask:

  • How easy will you find it to make adjustments to my plan based on changes that may come up?

This question is so relevant as trainers need to be adaptable and flexible to ensure you feel motivated and pushed, while also enjoying what you do!

It can take months on end to build good habits and make them apart of a sustainable lifestyle, however, we all go through phases of losing our motivation and sometimes veering off track. Rather than scrapping all of your good habits and writing everything off completely, read this guide to help you maintain your good habits; after allowing yourself to mentally reset, you can hit everything hard again. Sometimes, forcing yourself to train or do more than you can handle can have a negative effect which causes you to give up on everything entirely; avoid this by listening to your body! 

We can jump into the deep end when it comes to wanting to get in shape; however, we usually are very excited when we first start out, and over time, this excitement dwindles. One of the biggest things to bear in mind is that you should approach any new habit with caution as burnout can ruin things, even for the best of us! Did you know that a habit can take anywhere from two to four months to form? This helps explain why after just a few weeks of going hard and not seeing any results can leave us feeling discouraged and disappointed – be patient and start small

If you are new to exercise, start with just a couple of sessions per week and then, one you feel exercise has become more of a habit for you, increase the number of sessions you do. This also applies to healthy eating, which is a major struggle for many people – and explains why diets never last! Rather than cutting carbs as that low-carb diet you may be considering suggests, start looking for healthier carbs to include in your diet, or just have smaller portions. Don’t let anyone tell you that you don’t need carbs, they are an essential macro and we all need them! The key to balancing your nutrition is to enjoy things in moderation instead; but luckily, as carbs are perfectly acceptable to eat, you will want to opt for carbs that help keep you full for longer, such as potatoes, quinoa, brown rice and wholegrain pasta. 

When you do find that you are losing motivation after working hard to create good habits, you sometimes need to shake up your environment. We all can become complacent and sometimes complacency gets the best of us. Many of us struggle to drink the right amount of water, but a great reminder that you can put in place for yourself is by leaving full bottles of water around the house. For example, put one by your bedside, one in the office, one at the dining table, etc so that you feel encouraged to drink them. When things are not in our sight, we can sometimes lose focus; by changing your environment, you can help build more sustainable habits, as well as maintain those you have already put into place. 

If you are feeling demotivated, ask yourself, why did you start in the beginning? Sometimes reminding ourselves of why we started in the first place can help give us the kickstart we need. A great idea is to always keep your goals noted down, so the times you are feeling a lack of motivation, you can refer back to them to help inspire you again. This may sound a bit bizarre, but your mind cannot actually differentiate between things that you imagine and those that you don’t; based on this, you should always visualize the success you will achieve when you set out to achieve the goals you have set. That way, you are so much more likely to follow through and find that motivation that you had before! 

Sometimes when we get into a mental state of feeling demotivated it can be hard to pull ourselves back out of it; this is a known fact, as motion creates emotion! Even if you are not wanting to do a full-on training session, get up, get active and you will notice how your mood increases and you may find yourself discovering that motivation again. Lastly, don’t forget the support systems you have in place – whether that be through family or friends. For those that either can’t rely on their friends or family as a source of motivation, find others around you that can help; this can be in the form of reading a motivational book or listening to a podcast. 

Creating habits can be such a challenge, but consistency and dedication is key. When we lose our motivation, we need to remind ourselves why we started and how far we have come; the smallest step in the right direction can lead us down amazing paths. You will be amazed at the changes you can make in your fitness, strength and nutrition when you make small, sustainable changes in your life.