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Drop the Weight with EJ: Here’s How to Space Out Your Work Outs For Best Results



dreamstime_m_10626008Working out is a great part of a healthy lifestyle that supports weight loss, but if you listen to the way popular media tells it you’ll think you have to workout for hours a day to get results.

But there’s something to be said for having recovery time between workouts and if you’ve been struggling to maintain your daily workouts, you’ll love what you’re about to read next.

You don’t need to workout everyday to get results.

Here are some basic guidelines I give my clients to space out their workouts:

If you’re just starting out, start with 3 days a week. And put at least one day between your workouts.
As you get stronger, add a new workout session up to no more than 6 days a week so you have at least one rest day.
I repeat… you do not need to workout everyday to get results.

Exercise plays an amazing supporting role in your weight loss journey, and it doesn’t have to take up all of your time.

And here’s why… Working out without enough rest days

  • increases your chance of hurting yourself,
  • increases your chance of overeating,
  • and causes you to lose out on the benefits of rest days.

Let’s take these one at a time…

If you exercise too much, you run the risk of hurting yourself.

If you’re exercising every single day and you’re going hard with your intensity, then you’re increasing your chances of injury with each workout.

When you push as hard as you need to to get the kind of weight loss results you want, chances are that you’ll be sore more often than not.

And when you’re working out while sore all the time, you increase the chances that your form isn’t on point. And when that happens… well you’re putting your body in a compromising position to get hurt.

Getting hurt will put you out of commission and increase the time it’ll take for you to get the results you want.

So why not give your body a breather every now and then…

Then there’s the fact that…

When you exercise too much, you increase your chance of overeating.

This is one part of the equation that a lot of us tend to ignore. Your body needs a set amount of energy to keep you alive and thriving.

The truth is you probably won’t burn enough calories to get to this point. But if you combine your workouts with calorie restriction or skipping meals, your hunger is going to eventually be out of control.

You can’t expect to use up so much energy without your body wanting to replenish it. And yes there’s willpower, but at some point your body’s need for food will override your ability to say no to it.

And finally…

The results you want happen on rest days

Now let’s get to the reason why you do want to space out your workouts. Because you get results when you get enough rest.

What you’re doing with your workouts is challenging your muscles enough to create small tears in the muscles.

And then on your rest days, your body goes to work to heal these tears and make these muscles stronger. And it does this by generating more muscle cells that demand more calories from your body so you burn more calories at rest.

I wrote something about this on my website where I shared facts about losing fat and gaining muscle.

And all this awesomeness that happens on rest days makes you stronger so you can handle even more challenging workouts to level up your results. Rest days are awesome right?

It’s time to take action…
Take audit of your workout plan to make sure you’re allowing at least a little time for rest and recovery. You don’t want to sabotage your desire for results by going too hard. And if right now you can’t see yourself taking  a whole day off your workouts, then make it a short and sweet workout like my 12 Minute Full Body Blast workout.

It’s a short workout that packs a punch of intensity so you feel like you’ve done good by your body without being counterproductive.

Get it by clicking here.

Remember, the gains you need to get results happen while you’re resting.

Till next time…

Photo Credit: Robert Lerich |

EJ (Ejiro) is a writer/engineer/mom. She writes about healthy living to help busy professional women lose weight, keep it off—and actually feel amazing. She created a Registered Trademarked System (VAFs®) for healthy eating for weight loss and wrote the book Weight Loss for High Achievers to help busy women lose weight and let go of the idea that the only way to succeed is to diet for the rest of their lives. With EJ's methods, dieting isn't required and neither is spending hours in the gym for meager results. P.S. If you want to get the goal-crushing motivation to reach your weight loss goal, then you'll want to get the first chapter of EJ's book for FREE. Click here to get it now.


  1. Chic

    November 30, 2016 at 1:36 pm

    Thank you for this. I found out I get better results when I space out my intense workout days, even though I thought it wasn’t a good idea cos sometimes laziness may creep in. I don’t have a personal trainer so I just discipline myself, watch work out videos and practice. Please I need a personal trainer or gym sponsorship for my abs routine. Done all sorts, diet watch and all but it has refused to be flat. lol

  2. Meah

    November 30, 2016 at 2:56 pm

    Thank you EJ! I try to work out 5 days in a week, although so far i’ve only been able to achieve 4 days. While i enjoy working out, i realised i get really hungry and tend to overeat on days i work out. I have freed myself and just enjoy my gym sessions now because i’m not losing weight and even though i know its due to my food intake, i cant seem to go on a diet. life goes on…

  3. Ronke

    November 30, 2016 at 8:30 pm

    Thank you for your advice Ejiro. I work out four times a week – all at home. I am skinny, but I want to keep fit (belly shape tends to misbehave despite my stature). My focus right now is increasing the booty. I currently do 220 squats with bridges. Been on this squats parole for the past three months and I am not seeing results. Please help

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