Weight loss, fit lifestyle, or becoming more muscular are good resolutions that many have on their list. There's a good chance you've had the same resolutions for years. So how do we ensure that you really follow through this time? Otherwise, it'll remain just resolutions, and we want a sense of success. 

In this blog, we tell you more about how to increase your chances of sticking to your good resolutions. We also cover how often you really need to exercise each week to see the desired results.

Don't train too often

Everyone has a reason to work towards a fitness goal. Fitting into those pants again, looking sharp in a suit for wedding photos, or finally feeling confident in swimwear on vacation. We all know them. In the first few weeks, you're full of motivation and good cheer to really stick with it this year. You go to the gym for hours every day. Yet, it can be challenging to maintain that motivation. So where does it go wrong?

There's a good chance you're starting too hard too soon. To achieve your fitness goals, it's important to choose the right training form and establish a consistent routine of how often and when you exercise. Overtraining or exercising too long can lead to injuries or cause your body to go into hamster mode. When you exercise for more than an hour, your sugar reserves are depleted, and the hormone cortisol is released, which causes muscle breakdown and fat retention around the belly. 

Number of times to exercise per week

A common question is how often you should exercise per week to achieve your fitness goals. For this, we look at the theory behind strength training. Strength training triggers muscle growth for 48 hours. This means that the trained muscle group does not grow anymore after 48 hours, unless you train that muscle group again. Therefore, training a specific muscle group 2 to 3 times is the best number to achieve your fitness goals. This also gives the muscle groups enough time to recover. 

Tip: To keep your good resolutions longer, schedule 2 to 3 fixed times a week for exercise. Over time, you'll notice it becomes a routine, making it more likely that you stick with it.  

Ensure sufficient variety in your training

Now that you know how often to exercise per week, it's important to choose the right training form. By only training your legs or arms, you won't achieve the desired results. If you do the same exercise for two months, you'll notice you stop making progress. Your body needs new training stimuli. 

With strength training, you create small muscle tears in your muscles, allowing them to grow. However, these tears also disrupt homeostasis, which stands for balance in the body. By engaging in strength training, you disturb the homeostasis, and your body has to seek a new balance. This requires energy, which boosts your metabolism. 

Therefore, your body can continue to burn calories for up to 48 hours after strength training. Resting your muscles is essential. After the afterburn, you need to give your body a new training stimulus again. After 6 to 8 weeks, your body adapts to the exercise. By varying the intensity or the number of repetitions, you activate homeostasis again. 

Train when it suits you

If you want to exercise multiple times a week, it’s nice to plan it when it suits you. Have you thought about circuit training at Circle-Fit? With this effective and efficient form of training, you can work out your whole body in just 30 minutes. Our super modern fitness equipment makes it as easy as possible for you. Scan your wristband, and all the machines automatically adjust to your body and level. You’ll notice and feel the difference.