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How many days per week should I be aiming for in terms of working out when it comes to weight loss and overall health?

Hey everyone,

I've recently made the decision to prioritize my health and fitness, and I'm wondering how many days per week I should be aiming to work out in order to achieve my goals of weight loss and overall health improvement. I work a sedentary job and haven't been exercising regularly for some time now, so I'm looking to ease myself into a routine that will be sustainable in the long run.

My main goal is to lose some excess weight and improve my overall fitness level, as I've noticed that I've been feeling a bit sluggish and out of shape lately. I don't have any specific weight or fitness goals in mind, but I'd like to see some progress over time and feel better in my own skin.

Currently, I'm thinking about starting with 2-3 days of moderate exercise per week, and building up from there as I become more comfortable and confident in my routine. I'm open to suggestions, though, and would love to hear how often others typically work out and what they've found to be effective in terms of weight loss and general health improvement.

Thanks in advance for your advice and insights!

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I'm happy to share my experience with working out and weight loss. For me, I started with working out 3 days per week, mainly focusing on cardio and bodyweight exercises. As my fitness level improved, I moved up to 4-5 days per week, including strength training exercises to maintain muscle mass and burn more calories.

What helped me sustain a fitness routine was finding workouts that I genuinely enjoyed doing. I discovered that I love outdoor activities like hiking and kayaking, and I found that these activities felt less like work and more like fun. Incorporating these activities into my routine made working out exciting and enjoyable, and I looked forward to my workouts instead of dreading them.

In addition to exercise, I found that diet played a significant role in my weight loss journey. I cut back on processed foods and incorporated more vegetables, fruits, and lean protein into my meals. Keeping a food diary helped me identify areas where I could improve my diet, and I made small changes over time that added up to noticeable results.

Finally, I learned that it's all about consistency when it comes to fitness and weight loss. Small daily habits such as drinking more water, sleeping well and avoiding junk foods, make a significant difference when it comes to achieving your weight loss and fitness goals.

In conclusion, from my personal experience, 3-4 days of exercise coupled with a healthy diet plan can bring significant results. It's essential to enjoy your workouts and make changes to your diet gradually, and listening to your body signals can also help avoid injuries and over-exhaustion. Stay consistent, keep pushing and remember progress takes time.


Hi there,

I can totally relate to your situation, as I was in a similar position not too long ago. I also work a sedentary job and hadn't been exercising regularly, and I knew I needed to make some changes in order to feel better and be healthier.

For me, I started with 2 days of exercise per week (mostly lifting weights and doing some cardio) and slowly worked my way up to 4-5 days per week as I became more comfortable and confident in my routine. I found that doing something active every day, even if it's just going for a walk or doing some yoga, really helped me stay motivated and on track.

In terms of weight loss, I've found that diet is a huge factor. Exercise is important, but if you're not fueling your body with the right foods, you won't see the results you're looking for. I've been focusing on eating whole, nutrient-dense foods and avoiding processed junk as much as possible, and that's been a game-changer for me.

Ultimately, the key is finding a routine that works for you and that you enjoy. If you hate running, don't force yourself to run every day. Try different types of exercise until you find something that you look forward to doing. And remember, progress takes time! Be patient with yourself and celebrate the small victories along the way.

Good luck on your health and fitness journey!


Hi everybody,

I wanted to add to this discussion as I have been on a fitness journey recently. For me, I found that working out 5-6 days a week had the most significant impact. However, it's important to remember that everybody's goals are different, and there's no one right way that works for everyone.

When I first began my fitness routine, I took things one step at a time. I started with walking and light weights at home rather than sweating it out in the gym, and gradually added in more exercise. An essential tool that helped me build the habit of regular exercise is to find workouts or routines that I enjoy doing, such as cycling or yoga.

It's also essential to note that your fitness journey is not a short journey; it requires patience and resilience. I always make sure to remind myself to celebrate every milestone, whether it's a small weight loss or being able to do a new exercise for the first time.

Finally, in my experience, finding a balance between diet and exercise is key to achieving your fitness goals. Paying attention to what I eat and how it makes me feel has been critical in identifying what works and what doesn't. I try to follow a balanced and healthy diet that includes fiber-rich foods, protein and healthy fats.

In conclusion, my advice to anyone starting on their fitness journey is to take things one day at a time, find workouts and routines that you enjoy and do what works for you. Remember to also celebrate the small victories and focus on the long game. Consistency is key, and making small changes to your lifestyle makes a significant impact in the long run.


Hello everyone,

I'm excited to join this thread and share my personal experience with working out and weight loss. For me, I started my fitness journey with the goal of reducing my body fat percentage and tone up. I began strength training 4 days a week and worked my way up to 5-6 days with an additional 2 days of cardio.

Consistency was key for me in this fitness journey. I made sure to stick to my plan with little to no deviation. I also found that having a workout partner helped me stay motivated, and it provided healthy competition that pushed me to accomplish my goals.

In addition to exercise, I paid extra attention to my diet. For me, that meant cutting out alcohol, increasing vegetable intake, and focusing on keeping a balanced diet. I didn't restrict myself from eating the foods I loved, but I was cautious about their frequency and portion size.

Like others have mentioned, tracking my progress was significant in keeping me motivated. I used a visual tool like taking pictures and measurements to see changes in my body composition over time while ensuring I wasn't losing muscle mass.

Overall, from my experience, it's essential to listen to your body, find a balanced exercise routine that works for you, focus on maintaining a healthy diet, and stay consistent. Don't let the scales discourage you, as the process won't be a straight line. With patience and discipline, progress will come.



I'm happy to share my experience on this topic. I found that working out for 3-4 days each week was a good fit for me. Initially, I started with high-intensity workouts, because that's what I enjoyed the most. But with time, I realized my body couldn't cope with doing HIIT so often.

So I switched to a balance of strength training and cardio to avoid injury or burnout. It is important to note, that listening to your body, and responding to the cues it gives can make your workout routine more enjoyable and effective in reaching your goals.

In addition to exercise, I also focused on my diet, which I soon found out to be important to my fitness journey. I started eating more protein and fewer carbs, but not depriving myself of foods that I love. In moderation, I went ahead and allowed myself to indulge in my favorite meals.

One thing that I learned about this fitness journey is that it's okay to be flexible with your routine from time to time. Life can be unpredictable, so it's okay to have moments that you can't follow your routine. The important thing is to avoid dwelling on such moments and remain determined and motivated.

In conclusion, based on my experience, I recommend establishing your routine around two to three workouts per week, and then gradually build up as you become more comfortable with your routine. Also, make sure to find what exercises work best for you, keep track of good nutrition habits, and stay motivated!


Hi everyone,

I would like to share my experience regarding how many days per week one should aim to work out for weight loss and overall health. From my personal experience, working out 4-5 days a week has been the perfect balance for me.

When I first started my fitness journey, my primary goal was to lose some weight and tone up. I started by incorporating various exercises such as strength training and cardio into my routine, and I found that it was challenging at first, but it gradually became more natural as my fitness level improved.

One thing that has been working for me is keeping myself accountable by tracking my progress. I use a fitness application that helps me track my workouts and meals, which makes me more proactive about my habit, and it also gives me a sense of satisfaction when I meet my goals.

Another thing that has been influential in my fitness journey is staying consistent even when it seems challenging. There are days when I don't feel motivated, but I've learned that pushing through those days is what makes a significant difference in the long run.

Lastly, I want to emphasize the importance of listening to your body. Your body gives an excellent feedback about how it's feeling, and it's essential to listen to those signals. Overtraining can lead to injuries or burnout, so it's essential to take resting days and be aware of when to pace yourself.

To summarize, from my experience, working out 4-5 days per week is a great starting point. Still, it's also important to listen to your body, track your progress, stay consistent and push through the tough days, and be patient with yourself as you achieve your fitness goals.


Hey there,

I wanted to share my experience as well. When I first started my fitness journey, I was battling obesity and knew I had to make some serious changes. I began with a mindset of "good enough is better than doing nothing", which was empowering for me because I didn't become overwhelmed.

Just like user 1 pointed out in their comment, I discovered that diet is a huge factor in weight loss. My goal was to lose weight, so I focused on eating clean and healthy foods. I also made a point to eat more vegetables, fruits and lean protein while cutting out sugar and processed foods as much as possible.

In terms of working out, I started with low-impact exercises such as yoga and walking, and then gradually included other workouts such as HIIT and weight lifting. However, I was consistent in my routine, as I knew if I could maintain a steady routine it would eventually lead to tangible improvement of my health.

My schedule was usually set for 5 days a week. If I can't make it to the gym or do any other exercises, I make sure I do something at home, like squats or plank exercises. With consistency, I was able to hit my goal weight and also improved my overall health.

In conclusion, it's important to be consistent with healthy habits and find ways to make small progress. This helps to build confidence and motivates one to aim for higher goals.


Hey there,

I just wanted to add to the discussion and share my experience with working out and weight loss. For me, I started my fitness journey with a goal to become more physically active and healthy. I began with moderate workouts for 3 days a week, focusing on cardio exercises that I found enjoyable like jogging and cycling.

The beginning was challenging, and I almost gave up a few times, but I reminded myself that progress is gradual and that'll it take time to see obvious results. I also made an effort to switch up the exercises and try new routines to keep things interesting and challenge myself.

Diet was also an essential factor for me in achieving my fitness goals. I tried to follow a balanced diet that included a lot of vegetables, fruits, lean protein, and whole grains. I also cut down on sugar and processed foods, which helped me lose a few pounds.

What kept me motivated through my fitness journey was creating a sense of accountability. I joined a fitness group that met every weekend to work out together, and it helped me stick to my fitness plan. We tracked our progress and shared success stories that helped me push through challenging days.

To sum it up, there's no one size fits all answer to how many days you should work out per week, but starting with moderate exercises like cardio 3-4 times a week can be a reasonable starting point. It's also essential to switch up workouts regularly, eat a balanced and healthy diet, and stay accountable to keep yourself motivated. Remember to be patient and consistent, and over time you'll see results.

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