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- Fitness training for weight loss: How often should we do fitness training to lose weight?
- Fitness training: How many times per week and for how long should we do fitness training to lose weight?
- Fitness training: Which plan should you follow and how often should you do it to lose weight?
- Estimates, calculations and weight loss results, from several examples of fitness training plans!
- Performance, effects and impact “before/after”: List of fitness programs over 1 month at normal intensity!
- Performance, effects and impact “before/after”: List of fitness training programs over 1 month at medium intensity!
- Performance, effects and impact “before/after”: List of high-intensity 1-month fitness training programs!
Fitness training for weight loss: How often should we do fitness training to lose weight?
Everything you need to know about fitness training
How often should you do fitness training to lose weight fast and see results? Does fitness training help you lose weight? How many times per week and for how long should you do fitness training to lose weight and burn fat? The tool below enables you to track the effects of fitness training over a month. Simply select the duration of your fitness training session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra pounds!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Fitness training: How many times per week and for how long should we do fitness training to lose weight?
Find out more about fitness training for weight loss!
While regular physical activity combined with a healthy diet can slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about fitness and its caloric expenditure? How many times per week should we do fitness training to lose weight and see results? Here are some answers.
Calories burned with fitness training!
If your aim is to lose weight, fitness training is an effective activity. Above all, it’s a formidable cardio-training exercise. The average energy expenditure for one hour of fitness training is around 350 calories for 30 minutes of practice. This sport can therefore be an excellent slimming ally, provided it is practised rigorously. For optimal results, regular fitness training (ideally 2 to 3 times a week, 40 minutes per session) should be combined with a healthy diet.
What is the metabolic equivalence of fitness training?
The metabolic equivalence of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. High-intensity fitness, for example, is a high-intensity activity with a MET value of 9, meaning that it burns 9 times more energy than at rest, in the same way as mountain biking or field field hockey.
Fitness training: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results, from several examples of fitness training plans!
Do you know how much weight you lose by doing 30 minutes, 1 hour or 2 hours of fitness training? How often should you train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of fitness programs over 1 month at normal intensity!
Fitness training
Low intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.04 | 0.07 | 0.15 |
| 50 kg | 0.05 | 0.09 | 0.19 |
| 60 kg | 0.06 | 0.11 | 0.22 |
| 70 kg | 0.07 | 0.13 | 0.26 |
| 80 kg | 0.07 | 0.15 | 0.30 |
| 90 kg | 0.08 | 0.17 | 0.34 |
Fitness training
Low intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.15 | 0.30 |
| 50 kg | 0.09 | 0.19 | 0.37 |
| 60 kg | 0.11 | 0.22 | 0.45 |
| 70 kg | 0.13 | 0.26 | 0.52 |
| 80 kg | 0.15 | 0.30 | 0.60 |
| 90 kg | 0.17 | 0.34 | 0.67 |
Fitness training
Low intensity
Weight loss results for 3 sessions per week
| Weights | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.11 | 0.22 | 0.45 |
| 50 kg | 0.14 | 0.28 | 0.56 |
| 60 kg | 0.17 | 0.34 | 0.67 |
| 70 kg | 0.20 | 0.39 | 0.78 |
| 80 kg | 0.22 | 0.45 | 0.90 |
| 90 kg | 0.25 | 0.50 | 1.01 |
Performance, effects and impact “before/after”: List of fitness training programs over 1 month at medium intensity!
Fitness training
Medium intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.06 | 0.11 | 0.22 |
| 50 kg | 0.07 | 0.14 | 0.28 |
| 60 kg | 0.08 | 0.17 | 0.34 |
| 70 kg | 0.10 | 0.20 | 0.39 |
| 80 kg | 0.11 | 0.22 | 0.45 |
| 90 kg | 0.13 | 0.25 | 0.50 |
Fitness training
Medium intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.11 | 0.22 | 0.45 |
| 50 kg | 0.14 | 0.28 | 0.56 |
| 60 kg | 0.17 | 0.34 | 0.67 |
| 70 kg | 0.20 | 0.39 | 0.78 |
| 80 kg | 0.22 | 0.45 | 0.90 |
| 90 kg | 0.25 | 0.50 | 1.01 |
Fitness training
Medium intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.17 | 0.34 | 0.67 |
| 50 kg | 0.21 | 0.42 | 0.84 |
| 60 kg | 0.25 | 0.50 | 1.01 |
| 70 kg | 0.29 | 0.59 | 1.18 |
| 80 kg | 0.34 | 0.67 | 1.34 |
| 90 kg | 0.38 | 0.76 | 1.51 |
Performance, effects and impact “before/after”: List of high-intensity 1-month fitness training programs!
Fitness training
High intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.08 | 0.17 | 0.34 |
| 50 kg | 0.11 | 0.21 | 0.42 |
| 60 kg | 0.13 | 0.25 | 0.50 |
| 70 kg | 0.15 | 0.29 | 0.59 |
| 80 kg | 0.17 | 0.34 | 0.67 |
| 90 kg | 0.19 | 0.38 | 0.76 |
Fitness training
High intensity
Weight loss results for 2 sessions per week
| Weights | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.17 | 0.34 | 0.67 |
| 50 kg | 0.21 | 0.42 | 0.84 |
| 60 kg | 0.25 | 0.50 | 1.01 |
| 70 kg | 0.29 | 0.59 | 1.18 |
| 80 kg | 0.34 | 0.67 | 1.34 |
| 90 kg | 0.38 | 0.76 | 1.51 |
Fitness training
High intensity
Weight loss results for 3 sessions per week
| Weights | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.25 | 0.50 | 1.01 |
| 50 kg | 0.32 | 0.63 | 1.26 |
| 60 kg | 0.38 | 0.76 | 1.51 |
| 70 kg | 0.44 | 0.88 | 1.76 |
| 80 kg | 0.50 | 1.01 | 2.02 |
| 90 kg | 0.57 | 1.13 | 2.27 |
Everything you need to know about fitness training
All sports in detail!
Aquabiking
Aqua gym
Badminton
Basketball
Boxing
Cross-country skiing
Cycling
Indoor cycling
Dancing
Downhill skiing
Elliptical trainer
Fitness training
Football
Gymnastics
Hiking
Horse riding
Kayaking
Mountain biking
Nordic walking
Power walking
Running
Scuba diving
Skipping
Snowshoeing
Step aerobics
Swimming
Swimming breaststroke
Swimming Front crawl
Rowing machine
Tennis
Treadmill
Walking
Weight training
Yoga
Zumba
