Skip Nav
Weight Loss
If You're Struggling to Lose Body Fat, Then You Should Do These 9 Things
Weight Loss
How 1 App Helped Alex Lose Her First 70 Pounds, Without Ever Setting Foot in a Gym
Salmonella Outbreak in Chicken October 2018
Health News
There's an Antibiotic-Resistant Salmonella That Contaminated Chicken in 29 States
Why Women Should Do Deadlifts
Workouts
The 1 Move Every Woman Should Do (and It's Not Squats)
Calories in Popular Beers
Healthy Living
A Calorie Comparison of Your Favorite Beers

Cardio or Strength Training For Fat Loss

The Number of Cardio and Weightlifting Sessions a Beachbody Trainer Recommends Each Week

Whatever your goal is — weight loss, muscle gain, or overall health — one thing we have to decide each week is how many times to work out. The next question after that is how many cardio and strength-training sessions you should do each week. We talked to Joel Freeman, Beachbody Super Trainer and cocreator of Core De Force, who gave us some great insight that will help you plan out your workout sessions.

Joel's formula is simple: 4-2-1. That means "four days of strength training, two days of cardio, and one day of rest and recovery," he told POPSUGAR. "You just got your entire week taken care of, and you really took care of the things that were necessary."

As for the four strength-training days, Joel recommends you spend one day on chest and triceps, one day on lower body, one day on back and biceps, and the last day on shoulders and abs.

ADVERTISEMENT

"For people who aren't sure where to start, what I always say is, do an orientation with a trainer," Joel advised. "They can always get you set up on a circuit, especially if someone isn't sure how to lift weights." He also recommends staying away from the barbell when you're first starting out. Instead, do your workout on the machines and circuit-training equipment that "has little pictures on it, and obviously with apps you can find something on your phone, too."

As for your cardio days, you can do whatever you like best, like running, cycling, rowing, or even brisk walking. And for your recovery day, it's a good idea to do yoga or just some simple stretching.

Image Source: Beachbody
From Our Partners
Kelsey Wells Cardio Exercises
F45 Pricing 2018
Best Fitness Gifts Under $100
How to Burn More Calories on Cardio Machines
Benefits of Fasted Cardio
How to Do a Rope Pullover
Britney Spears Workout Video Selena Gomez
Single Arm Overhead Squat
Pilates Cardio Workout
Kelsey Wells Dumbbell Shoulder Workout
Beginner Weight-Loss Habits From a Health Coach
What Are Compound Exercises?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds