how many days a week to go to gym

How Many Days A Week Should You Go to the Gym

Going to the Gym

There is a lot of debate amongst those who exercise over how much is the appropriate amount to do on a weekly basis. The reason why there is such a disparity between opinions is that there truly is no correct amount of time to spend at the gym. There are far too many factors that go into that question for someone to answer it without more information. What sort of exercises do you generally focus on at the gym? Do you incorporate variety into your regimen? What is the overall goal you wish to achieve by visiting the gym? Once you come to realize the subtle nuances of the question, its depth takes on a whole new meaning.

Overall Goals

The first thing you should determine are your goals for the gym. Do you want to lose fat? Then you’ll have to worry about your diet more so than time at the gym. Visiting the gym in order to take advantage of cardio equipment is great for losing weight, and you should essentially do as much as your body can handle. The trick is to push your body past its comfort zone in order to burn more calories. This can be handled in relatively short trips to the gym.

However, if your goal is to gain muscle, then you’ll probably want to up your visits to the gym. It is commonly recommended that a strength training regimen be practiced every other day for it to be maximally effective, which is why many trainers recommend a 3-day per week weight training schedule. This schedule gives your muscles time to rest in between workout sessions, which helps them repair themselves from the strain of the last workout. Of course, there is more to the equation than that.

Variable Routines

While it is true that each muscle group should only be worked out every other day during the start of your regimen, that doesn’t mean you can’t visit the gym every single day and work out different muscle groups. There may be some overlap between the different groups, but as long as you adequately design your routine, you should be able to avoid any unnecessary strain. In this sense, visiting the gym every day will allow you to create a daily routine in your schedule that focuses on varying muscle groups.

Your routine should also change from week to week, if you wish for it be maximally effective. Performing the exact same routine every week without adding weight or reps won’t build muscle, it will only stall it. You must push yourself further if you wish to advance, and keeping a variable workout is a good way to do that. Changing the order of muscle groups that get focused on during your weekly overall schedule will also keep your body in a state of recovery, which is ideal for gaining benefits.

Build Up Experience

Another major factor in the question of how often you should visit the gym is how much experience you already have with different routines. If you’ve been building your gains up for years, you’ll need to visit the gym more often in order to simply maintain those high levels. You may start off performing several different 3-day per week workouts that each take 40 mins to do, but after a year those individual sessions will probably take closer to an hour or possibly longer. If you alternate through several 3-day routines on a daily basis, that will drastically add hours to the time you spend at the gym. After two years, you may have doubled the amount of time you spend at the gym simply by adding reps to your original routine.

You’ll find that the more time you spend at the gym, the more time you’ll need to spend at the gym to maintain what you’ve earned. Many people end up finding a balancing point where they feel comfortable maintaining without any further gains, but that can even change if something else changes in life. The question of how many days one should visit the gym per week is so complicated that it can’t truly be answered for the general population, but instead must be decided on by the individual.


Why Do We Get Sore After Working Out?

Soreness and Working Out

For some it is a sign of hard work and progress. For others it is the reason exercising proves so difficult. Regardless, we’ve all felt it at some point or another. DOMS (Delayed Onset Muscle Soreness) is the official name for that terrible feeling in your muscles the morning after a workout.

Soreness: The Myths

Perhaps the most common myth when it comes to soreness has to do with what actually causes it. Ask people what they believe causes muscles to feel sore after a workout and you’re likely to hear the words “lactic acid” pop up more than a few times. That is because it is often believed that it is the buildup of lactic acid in the muscles that causes the muscles to feel sore. This, however, is not true. While Lactic Acid is indeed the primary cause of muscle “burn” during periods of high activity, it plays almost no part in the delayed soreness. (1)

Soreness: The Truth

So what exactly causes DOMS?

Well, we don’t know exactly.

Muscle soreness tends to be more common when a person’s body isn’t used to performing a particular type of exercise. For example, an experienced runner might feel nothing after running a few miles and yet be extremely sore after some light weightlifting.

It is most commonly believed that micro tears in the muscle tissue lead to soreness. The body heals the torn muscles by sending fluids to the area. These fluids cause inflammation in the affected area which further amplifies the pain. (2)

What Does Soreness Mean?

So if you’re reading this perhaps you’re wondering whether soreness is in any way an indication of progress. Does all that pain mean that your workouts are paying off?

Sort of.

Soreness indicates that a muscle has been damaged. Some muscle damage is good because it is the healing of damaged muscles that causes these same muscles to become bigger, so if soreness is an indication of muscle damage then soreness is also an indication that your muscles are becoming bigger and stronger. (2)

However, just because a muscle doesn’t feel sore doesn’t mean an exercise was ineffective. Muscles seem to adapt to exercises that are constantly repeated. If you don’t feel soreness after a heavy workout session it doesn’t mean your muscles aren’t becoming stronger. Soreness is also not an indication of how fit you are. Someone who exercises regularly might feel sorer than someone who doesn’t and vice versa. There are many factors that play a role in the amount of soreness a person experiences such as the actual muscles being used, the exercises being performed, and even genetics. (2)


How long you rest during a period of DOMS depends on how sore you feel. Since your muscles grow and become stronger by healing, it is optimal to allow them to rest at least a day before continuing exercise. (3)

For more intense levels of soreness a few more days may be required. This is especially true for those that are just starting to exercise. High levels of soreness can lead to lower levels of muscular strength. (4) This can make you perform at suboptimal levels and thus, by attempting to exercise with muscles that are still recovering, you risk hindering your progress. It may be difficult to believe, but sometimes resting is the best thing to do if you want to see faster results.

Instances of severe soreness can also be an indication of overworked muscles. If the soreness prevents you from moving a part of your body, this could mean that you worked those muscles too hard. Since muscles tear during heavy exercise, too much work can lead to levels of muscle damage that go beyond what is healthy.


Whether you’re in the group that enjoys feeling sore or the group that absolutely hates the feeling, there is good news. If you like feeling sore, that’s great! Soreness is inevitable and is an indicator that your workout had at least some effect on your muscles. If you hate the feeling, don’t worry, your body will eventually adapt to exercise and you’ll quickly stop feeling the dreaded burn make its way up your legs with every step. Regardless, treat soreness as proof of your decision to live a healthier lifestyle. After all, we all know how the saying goes: “No Pain. No Gain.”


supplements for weight lifting

Do You need to take Supplements If You lift weights

Supplements and Weight Lifting

When people start into the sport of bodybuilding, the question tends to be whether supplements are essential to working out and getting the best results. You’ll see ads in magazines, on TV, and on the radio telling you about the latest supplement to maximize your gains from bodybuilding workouts.
The truth is many of these supplements aren’t really needed at all. Most of your deficiencies after working out can be remedied by a healthy diet geared toward the results you want. Be wary of supplements that promise the world, because usually hard work under the bar will get you farther than the supplement with the fancy name will. But to answer the question, we need to establish exactly what we’re talking about.

All supplements are not the same

There are two types of supplements: basic ones that have very few ingredients, and ones that tend to have many ingredients. The first type usually consists of multivitamins, protein powders and branched-chain amino acids (BCAAs).

A multivitamin is a good idea even if you normally eat a balanced diet because you might not always eat healthy or not at all before training. A protein-rich diet with lots of dark leafy greens like kale and spinach will solve most nutritional deficiencies, but it doesn’t hurt to have a good multivitamin as a backstop. Before selecting a multivitamin, check the ingredients carefully in case you have allergies.
Protein powders can be helpful, but a protein-rich diet is just as important. A good rule of thumb is a minimum of 15 percent of your calories should come from protein, with meat and dairy products being the best. You should be taking in one gram of protein per day for every pound of body weight, so if your meals are lacking in protein or you’re a practicing vegan (meaning the meat and dairy is out) protein powder may be a solution. But Tony Gentilcore, co-founder of Cressey Performance in Hudson, Massachusetts, says just eating breakfast is a good start.

“When someone asks me about the best way to gain weight, my first response is always, ‘What did you have for breakfast this morning?'” he said in an article for “Typically, I get nothing more than a bunch of ‘ums’ and ‘uhs’…If you’re not making an effort to eat what’s arguably the most important meal of the day, you have no business asking about supplements.”

BCAAs consist of three amino acids: leucine, isoleucine, and valine. They’re part of the essential amino acids for humans and are building blocks of protein. But like many supplement ingredients, BCAAs can be found in any food containing protein. If your diet is properly balanced, you probably won’t need BCAA supplements.

The second type of supplements is where it gets tricky

Supplement cocktails tend to combine a number of ingredients and have exciting names. The company promises incredible results with minimum effort, and their ads are slick and inviting. You’ve seen them. In reality, these cocktails won’t do anything for you that hard work in the gym won’t do. You’ll see weight loss enhancers for sale, yet the Food and Drug Administration has issued repeated warnings about using them. The results aren’t permanent and can damage your organs. Water pills and diuretics fall into the same category. Again, a balanced diet and dedicated training are a better solution.

There are some good supplements out there, depending on your goals. If you’re lifting for general weight loss and fitness, look at fish oil to reduce inflammation and improve joint and heart health. For those looking at powerlifting or hardcore weightlifting, fish oil along with creatine (which increases the body’s ability to produce energy rapidly) would be a good pick. In any case, consulting with your doctor is a good idea before starting a new supplement.

Supplements aren’t a substitute for a balanced diet and correct training practices, despite what the label on the can or bottle says. With careful monitoring of your protein and carbohydrate intake, a rigorous workout schedule put together by a professional, and dedication to your goals, chances are you’ll probably need very few supplements. Don’t let the marketing gurus fool you.


5 Tips for Losing Weight Properly

These days, America is grappling with an obesity epidemic. As noted by the National Institute of Diabetes and Digestive and Kidney Diseases, over 1/3 of adults are obese. Despite the fact that many obese and overweight people wish to lose weight, many find it difficult to do so. However, there are several strategies you can implement to ensure that you lose weight and keep it off. Here are several of them:

1. Never Diet

As noted in WebMD, the majority of people who go on a diet quickly gain back the weight they lose. And in many cases, they gain back even more weight than they had prior to going on the diet. There are many reasons for this, including the fact that many diets work from the principle of severe caloric restriction. While eating few calories can generate short-term weight loss, most people are unwilling and unable to resist the urge to eat more calories during their daily life. For this reason and more, be sure that you avoid diets at all costs.

2. Develop A Meal Plan

If you’re serious about losing weight properly, be sure to develop a meal plan. This strategy is important because it enables you to think strategically and plan ahead so that the foods you eat are contributing to weight loss, vitality, and general well-being. Remember that a meal plan is not like a diet because it’s not a planned food program that you seek to adhere to for a short period and then abandon. Expert meal planning is about figuring out what type of healthy eating pattern will work for you long-term and then integrating into your daily life. Meal plans are highly specific, meaning that one person’s plan could total 2,000 calories and include a high carbohydrate ratio while another individual’s might include 1,500 calories while placing emphasis on protein intake.

Bonus Tip: Consider Supplements

When used properly and alongside a proper workout and nutrition routine, supplements can aid you in staying energized and losing weight. Fat burners are designed to give you energy so that you don’t have to over-eat to meet your energy needs. Over-eating is what leads to weight gain or stagnation in your goals. Be sure to check out online reviews of fat burners for women and fat burners for men.

3. Keep A Food Journal

Keeping a food journal is a great idea because it enables you to see exactly how much you are eating each day. This strategy is important because some people eat mindlessly or overeat without realizing it. Yet documenting all of the food you consume throughout the course of the day will help you determine whether you are consuming too many calories. You can use an online food journal such as to track your daily food patterns. In addition to displaying the caloric intake based on your food entries, this tool will enable you to see your micronutrient/macronutrient breakdown.

4. Buy A Scale

Studies indicate that people who weigh themselves regularly tend to lose weight or maintain their weight more effectively than those who do not. As such, you should consider the value of buying a scale and placing it in your bathroom. There is no general consent regarding how frequently you should weigh yourself, but you may want to aim for once a week.

5. Hire A Trainer

While optimizing your diet is the most important key to weight loss, exercise is likely the second most important factor to consider. Because exercise is the medium through which you burn calories and torch fat, you want to get in the habit of working out regularly. Moreover, hiring a personal trainer can expedite and optimize your attempt to lose weight by working out because it provides you with a source of external motivation as you exercise. You can typically find a trainer by checking in with your local gym or doing an online search for fitness instructors in your local area. As you start the search for the right trainer, make sure you select an individual who is certified by a reputable institution such as the American Council of Exercise (ACE) or the International Sports Sciences Association (ISSA).

Don’t Delay: Start Losing Weight Today!

If you are currently overweight and want to shed the excess pounds, now is the time to put the weight loss process in full effect. Some of the strategies you can implement to accelerate and optimize the weight loss process include avoiding diets, developing a meal plan, keeping a food journal, buying a scale, and hiring a trainer. You can use some or all of the weight loss strategies outlined above to start living a healthier, happier life!

why you shouldnt workout with old shoes

Why You Shouldn’t Workout With Old Shoes

Time to Change Your Shoes!

Whether you’re shooting threes, acing it over the net or running the track, there is a specific shoe you need to wear. Shoes are not universal sizes or made for multiple sports. They are made with a specific destination in mind.

Breaking in new shoes is a hassle, but anything is better than wearing an old pair of shoes to go to the gym. New shoes have the proper support and stability that is needed to go the distance or score the points.

For avid runners, shoes need to be replaced every 300 to 500 miles. Running shoes are different from standard sneakers, because as opposed to walkers, runners put the most pressure on their forefoot, while walkers are heavier on the heel.

The difference between shoes for running versus shoes for tennis or basketball is lateral stability. In the games of basketball and tennis, the athlete is constantly pivoting and turning quickly at the ankle. These sport-specific shoes have more lateral stability because runners are only moving forward.

In the instance you are headed to the gym to hit the courts and the track it is best to invest in cross-trainers. With these shoes, you can do multiple activities, but it is still recommended to wear the proper shoe if active in the sports more than three times a week.

You can tell if they are cross-trainers if they have firm heels, light weight and have good arch support. Arch support can be graded by not being able to bend the shoes easily.
For athletes working out minimally, shoes may last from six months up to one year but they say to buy new ones after the one-year anniversary.

According to Beach Body Blog, the signs that a pair of shoes is worn out are through visual inspection and the press test.

Visual Inspection

Other than looking at the tread on the underside of the shoe, it is best to check the midsole. If the midsole shows horizontal creasing or is worn certain areas, such as the heel and ball of the foot, then it is time to buy new shoes.

Press Test

The press test begins by pressing firmly on the bottom of the shoe to look for compression. If the bottom of the shoe gives in minimally, it means that the material has become highly compressed and is hurting your feet more than helping.

Wearing old shoes to work out may seem like the right idea because they are already broken in (and smelly), but it can cause you pain throughout your body.

Runner’s Knee

This is athletic lingo for running with knee pain. This is the most common form of running injury caused by old shoes that do not protect enough. Running in worn shoes throws off your biomechanics, according to

Shin Splints

Shin splints derive from two tendons along you shin bone at the front of the leg becoming swollen. This is commonly caused from wearing old shoes that lack shock absorption and stability.

IT Band Irritation

The iliotibial band, found from the outside of the hip to the knee, becomes irritated and swollen. This is the result of running on uneven ground or unevenly worn shoes. Make sure when buying your new pair to go to a professional runner store to have your foot assessed and to be fitted for the perfect running shoe or your foot. You want the shoe to be the perfect length, width, and with the proper arch measurement.

Recycle Worn Out Shoes

Now that you know your worn out gym shoes are no-good, the process doesn’t end here. The next step is figuring out how to reuse, recycle or donate. Old shoes can be reused when running through mud and dirt, so there are no worries on keeping them clean. Or, a new trend is using old shoes as planters in a garden. You can donate old shoes to thrift stores, Salvation Army donation sites, or Goodwill.

Nike has taken a new step in recycling shoes by breaking down their donations and using the material to make playgrounds and other eco-friendly sites. So instead of throwing your old shoes away, think about recycling them.

Research Your New Shoes

Also before you purchase a new pair, make sure to do your research! There are many sites online that review gym shoes for men and gym shoes for women. Make sure to check out a few of them and definitely don’t get the wrong size!

few sources:

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Learn How to Stay Fit

Practicing a physical activity can do wonders for your health levels. This was proven times over times again by everyone who did something – personal trainers, doctors, nutritionists – everyone who is considered a health specialist.
However, living healthy at some point is not enough – meaning that if you eat healthy and you’ve once done some physical exercises, and then you’ve quit, you could gain weight again or develop other health problems. It’s not that it’s addictive, but it’s essential for keeping a good fitness and health level.

You’ve takeimagesn the weight off and your power is higher than all before. You have studied to eat healthier and now you thinking about how to stay fit and trim. This is a general question for many people because if you are not steady with your habit, you can find that weight steadily sneaking up on you again.

Here are 5 important steps to help you stay fit, and if you follow them, you’ll see that you’ll keep an optimum level of fitness.

Keep Exercising

When peoples wonder how to stay fit and trim, one of the things that appear to mind is to maintain doing what you have been doing to get the weight off. That’s correct. Keep an energetic lifestyle and make sure you are keen to accept new experiences. If you are forever active, and practice a fit lifestyle, you can regularly maintain a status quo. Stick to some kind of exercise plan. This means searching something you like to do. As an example, if you feel happy to dance there are many special classes you can take. Square dancing has a lot of fun and keeps up your cardio course, you could do move backward and forward, Ballroom or additional dancing. There are a huge number of fun exercises that could be your reply to how to stay fit and trim.

Good Food

Any specialist will tell you that healthy food choices will be one of your most excellent how to stay fit and trim examples. If you eat complete foods and lots of fresh fruits and vegetables, this will maintain your trimness.


Generate time for yourself where you can do several things like going to the movies or just having a day outing for a kneading or a manicure or pedicure. These are actions that may not aid you with your assignment of how to keep on fit and trim, but relaxation and peace of mind are also a very important part of a healthy lifestyle.

Less Sweet

jumpropeCut out sugar foodstuffs that have white sugar and switch to normal sugars or nil calorie sweeteners. White sugar is processed in such a simple way that it can put weight on rapidly instead of serving you learn how to stay fit and trim. Several people totally take sugar out of their daily diet, which also helps them continue their ideal weight.

New Programs

If you want help to learn how to keep on fit and trim, there are several terrific programs that will direct you in achieving your goals. They each take a little diverse approach and give you tons of thoughts on how to stay fit and trim, and if you gain a little pound, they will also aid lose those superfluous pounds.

We have been sharing his information on weight loss for everyone to benefit from it, but you can do your own research and find out what strategies work and which does not. Be in touch with us to explore more and more ideas to learn how to stay fit, but you can also start on your own and ask for help whenever you need it.


The Benefits of Practicing Fitness

fitness-coupleStaying fit can be done in different ways – some choose to combine a diet with physical exercises in the gym, others choose to swim at least once a day, while others don’t have to do anything about their bodies, as they already look great.

However, for those who were not blessed with a great metabolism, practicing fitness in the gym withor without a personal trainer is the best thing to do. Not only will this help them keep a good level of fitness for their bodies, but it will also teach them many things about a great style of living.

If you’re searching for excellent fitness classes, perhaps in combination with going to the gym, or as a substitute of a weight programme, then you might be familiar with what you want and why. On the other hand, you might not be familiar with what you need or what to look for.


Here’s what you want to consider if you’re looking for excellent fitness classes.

1/ You’ll have to decide why you desire to join a fitness class. Maybe it’s because you want to lose weight, or you desire to meet new friends, or gain new skills or extra strength, fitness or flexibility.

2/ It’s significant that you decide when you’ll be capable to go. If your only free time is in the early header-waterskiingmorning before going to work then you’re greatly less likely to go, than if you could go any late afternoon.

3/ You might locate that venues close to you offer excellent fitness classes, or your gym might propose just what you need. Depending on your gym, your health class might be incorporated as part of your membership.

4/ You’ll need to be familiar with what time your classes start and end, and how extended they will be in case you want to arrange childcare, or finish work early. If it’s difficult for you to get to your classes, you’re much less probable to stay motivated and keep going.

5/ Depending on how several times a week you can go to your fitness class, you might find that you begin to see the benefits and improve fast. If can’t go as frequently as you’d like then it might take longer for you to sense better or lose weight.

6/ What is provided by your excellent fitness class? Are they using appropriate gym equipment that’s in superior condition, or does it look like it has seen improved days, and not up to the job? You’ll require to find out if you need to bring anything, or are predictable to buy anything for your class.

7/ Why not see if there are any fitness classes that your children can take too? There might be particular kid’s fitness programmes that would be appropriate for your children.

8/ The class you decide should be popular enough to show that it’s valuable doing, but not too busy so that you don’t get the help and concentration you need from the instructor.

gymnast-28826_960_7209/ You’ll desire to make sure that the staff are open-minded and fully qualified and experienced in the fitness class that they are teaching.

10/ The price of your fitness classes might be significant to you. Possibly you’re willing to give up some things in order to maintain the cost down. On the other hand, you might want to spend additional, knowing that you’ll get outstanding tuition and facilities, be more likely to go, and are more likely to get the outcome you want.

Now you are familiar with more about how to decide fitness classes, you’ve got no excuses for doing it wrong.