Is Working Out Twice a Week Enough to Lose Weight?

Is Working Out Twice a Week Enough to Lose Weight?

Aug 19, 2024 mindpump

Going to the gym can start to feel like a side hustle – except instead of getting fifty bucks for driving a stranger to the airport, you pay money to get sore, tired, and bored. The #nodaysoff life isn’t for everyone. And, assuming you’re an adult with their priorities in order, lifting probably shouldn’t be your primary focus throughout the week. Many of us know this, but we keep dragging ourselves to the gym in fear of gaining weight or losing our gains.

But it actually doesn’t take that much exercise to see results. Two days a week is enough to stimulate growth, build strength, lose weight, and transform your physique.

You can actually lose weight without working out at all. Weight loss isn’t the consequence of exercise; it’s the result of a caloric deficit. Now, with that said, it’s certainly a lot easier to be in a deficit when you’re exercising. Working out twice a week is plenty to start losing weight and building muscle. And personally, I suggest focusing on the muscle-building part in the gym and let weight loss happen as a side effect of proper eating habits.

How to Train Twice a Week

Have two full-body weight training days focusing on compound movements that give you the best bang for your buck. Compound movements, such as squats, deadlifts, bench presses, and rows, work multiple muscle groups at once, maximizing the efficiency of your workouts. These exercises not only help in building muscle but also boost your metabolism, aiding in weight loss.

If you don’t have time for cardio, increase your total daily steps. Instead of dedicating time to traditional cardio workouts, aim to incorporate more movement into your daily routine. Take the stairs instead of the elevator, walk or bike to nearby destinations instead of driving, and consider short, brisk walks during breaks. Increasing your total daily steps can significantly contribute to your overall caloric expenditure.

Focus on eating a high-protein diet. With less time in the gym, you can spend more time grocery shopping, meal prepping, and focusing on the habits that will help you lose weight. A high-protein diet helps preserve muscle mass during weight loss, keeps you feeling full longer, and boosts your metabolism. Plan your meals around lean protein sources like chicken, fish, tofu, beans, and legumes, and complement them with plenty of vegetables and whole grains.

The Benefits of Only Training Twice a Week

You can get strong because you will have less fatigue than you would with a six-day program. With more rest days, your muscles have ample time to recover and grow. You’ll likely see better strength gains since your body isn’t constantly fatigued from frequent workouts. This means you’ll approach each training session with high energy and intensity.

You will go into workouts feeling fresh. Working out twice a week ensures that your body is well-rested and ready to perform at its best during each session. This can lead to more effective workouts and better results over time.

You won’t be exhausted all week. Balancing workouts with other aspects of life becomes easier. You avoid the constant state of tiredness that can come from working out too frequently, allowing you to maintain a high level of energy for other daily activities.

Your joints will feel great. Less frequent workouts mean less wear and tear on your joints, reducing the risk of injury and joint pain. This is especially important for long-term health and fitness sustainability.

Your energy will be high. With adequate rest between workouts, your overall energy levels remain high, making it easier to stay active and engaged throughout the week.

Training twice a week keeps training fun. It never becomes a chore. You will start to get excited when it’s finally time to train. This is a huge bonus. It’s hard to get results if you’re always dreading working out. By keeping your workouts infrequent and enjoyable, you’re more likely to stick with the routine and see consistent progress.

In summary, working out twice a week can be highly effective for weight loss, provided you focus on the right exercises and maintain a healthy diet. By prioritizing full-body compound movements, increasing your daily activity, and adhering to a high-protein diet, you’ll set yourself up for success. Plus, the benefits of this approach—such as reduced fatigue, improved joint health, and sustained enthusiasm—make it a sustainable and enjoyable fitness plan.