It is no secret that my personal Functional Fitness exercise program entails that I work out only 4 days a week for about 30 to 45 minutes each day. K-Fit , K-Challenge , and K-Element are based upon that schedule as well.
For those that I train that have to lose a great deal of weight, I suggest that in addition to eating properly (biggest component) and working out intensely 4 days a week, that you can do some calorie burning activity.
I don’t think more than 4 or 5 intense days of exercise is going to get you as far as you think. There has been a lot of research, especially done by Crossfit, about not being able to do more than 3 intense days in a row without seeing diminished results. That doesn’t mean, however, that you can’t run, bike, or swim on all the other days you are not doing an intense workout. The reason being is mostly because you are not fatiguing as many muscles when you run, bike, or swim, but you are still working on your lunge capacity and, most importantly, still burning off those calories you need to on a weight loss program.
Here is the short explanation since I muddied it up above:
Need to stay in great shape & be stronger = 4 days/week intense workout + good diet
Need to lose weight & be stronger = 4 days/week intense workout + good diet + additional cardio activity.
Ok, now back to why the 4 day a week program is best. I just explained why I don’t go above it – it is not necessary for me since I’m not trying to shed tens of pounds.
The main reason I don’t work out more often is because I just can’t mentally do it. Seriously, I do not want to spend my life in a gym or in my back yard exercising.
I literally do the bare minimal to stay in great shape. If I pig out too much over the holidays, usually being more dilligent on my diet solves the problem. If not, I add a day or two of running into the mix to help shed some calories. However, the rest of the time I shoot for just the 4 days.
Heck, if I only get in 3 days a week, I don’t sweat it. As I always say, life is about balance. Ok I also always say that exercising is a mental game. I “always say” a lot of things. In either case, finding that perfect program that gives you what you need without taking you away from your friends and family for hours each day is the right solution. Balance!
For me, it is those 4 days/week. Maybe it is something else for you, but I’m right so do what I say. I’m sorry, just do what I “always say.”