Introduction:
- A new study found that people may lose weight by exercising once or twice a week.
- The study found that those who cut back on their weekly activity to just one or two sessions can nevertheless lose weight in a manner similar to those who work out more regularly.
- Experts claim that those who work out once or twice a week have more time to recover and may be able to train harder.
There might not be as much of an answer as you might imagine, per recent studies.
A study that was published in the journal Obesity states that losing weight may be achieved by exercising often, once a week or twice a week.
The new study shows that those who participate in 150 minutes of total physical activity, at least half of which is completed in one or two sessions, or what the researchers called “weekend warriors” can also lose weight in a way that is similar to that of regular exercisers.
It’s important to keep in mind, though, that “weekend warriors” did not begin to lose weight until they had completed the 150 minutes per week advised by the World Health Organization (WHO).
“People should be active in any way that fits their lifestyle,” is the key lesson, though.
How 1-2 times a week of exercise may help you lose weight
The study’s conclusions don’t surprise personal trainer Tejal Patel. She said that it’s crucial to remember that the study doesn’t show any variations in weight reduction between weekend warriors and regular exercisers.
The study compares weekend warriors against sedentary people to demonstrate that some exercise is always preferable to none at all. But there’s no information available on whether group—weekend warriors or regular exercisers—achieved the highest percentage of fat loss, according to Patel.
Although there’s no proof that doing out once or twice a week is as beneficial as working out more frequently, the outcomes are still encouraging.
Furthermore, there are a number of reasons why even a single or double weekly workout will promote weight reduction.
First of all, fat loss might result from exercise as it consumes calories and helps build muscle mass.
Furthermore, the weekend warriors could be allowing their bodies more time to recover, which might allow them to work out more fiercely.
“The intensity of exercise has a significant impact on energy expenditure and, consequently, fat loss, even with increased frequency of exercise,” she continued.
Weight, Limitations and challenges for weekend warriors
Exercise once or twice a week can help you reach your weight reduction objectives, but Patel doesn’t think it’s better than a consistent weekly schedule.
“There’s a greater risk that weekend warriors could lose momentum and, in turn, the motivation to keep going if all activity is saved for the weekend, when socials, meetups, parties, holidays, breaks, weddings, etc., are more likely to take place,” the expert stated.
Furthermore, Patel stated that exercising often is only one factor in weight loss.
“In the meantime, consistent training maximizes the shape you develop and promotes fat loss over weight loss.”
How to maximize the benefits of working exercise one or two days a week
If your exercise regimen consists of only one or two sessions each week, you may be wondering how long and how hard you need train to see results.
Exercise regimen and degree of fitness are key factors, according to personal trainer and weight reduction consultant Anne Iarchy.
Iarchy advised that if you can only work out once or twice a week, it’s better to concentrate largely on strength training with a small amount of cardio.
Patel agreed and suggested adapting your approach according to whether you work out two days in a row or have a day or two in between to recover.
“If you’re doing two non-consecutive days, aim to complete two full-body strength sessions covering all the major and accessory muscle groups,” she advised. “Spend no longer than an hour on this portion of the workout and lose weight and ensure you get close to failure on your reps with strong technique, before finishing your session with some steady-state cardio.”
This will enable all muscle groups to experience tiredness without compromising the next training day. Thus, you can continue to workout at a high intensity,” she said.
Iarchy proposed that dividing each training session into push and pull movements to target separate muscle groups is an additional strategy for training two days in a row and also lose weight. You may reduce your chance of harm and give yourself enough time to recuperate by doing this.
It’s crucial to begin cautiously and gradually develop new habits, particularly if you’re just getting started.
Warm up with five to ten minutes of cardio before beginning split strength training.
