If you are at a 200-300 calorie deficit in an attempt to lose weight then 30 minutes of cardiovascular exercise 4 times a week is enough to burn fat, but you will also be losing a little bit of muscle mass (you can limit the amount of muscle mass lost by increasing your protein intake, but you'll still be losing some muscle). If you are trying to lose weight that's a good thing. However, if you consume 200-300 hundred EXTRA calories a day in an effort to gain muscle mass then 30 minutes of weight lifting (or body weight exercises) 4 times a week is enough for you to gain some muscle mass, but you will also be gaining a small amount of fat.
I'm short, exercising for 30 minutes 4 times a week is very beneficial. It's enough to lose fat in a healthy way OR gain some healthy muscle mass depending on the type of exercises you are doing and your caloric intake. However, it's physiologically impossible to simultaneously build muscle and lose fat.
- Do you do the same kind of exercise every day?
- What should I do when I feel too tired to exercise?
- My job involves a lot of walking so I am mainly getting my cardio that way. How can I transition to something else for days I’m not working or if I change jobs?
- How do you retain your focus during meditation?
- Should I still try to excercise in the morning as I am going back to school next week or just in the afternoon?
- Has anyone found any other 7 minute exercises? I am getting bored doing the same one every morning.
- Which is better, exercising before or after breakfast?
- Is mediation a workout/exercise?
- What can you do to start enjoying the exercise process instead of it feeling like a punishment?
- What is your cardio and strength ratio and what kind of exercise do you do?