The Keys to Success in Loss Weight

When someone tries to lose weight, exercise is the main answer aside from changing dietary habit.

However, many people still question how much exercise should be done to reach the target weight? A sprinter, a NASM certified personal trainer and first level Nutritionist trainer, Tamara Pridgett, explained her views.

For Beginners

According to Pridgett, the sports approach is different for each individual, because everyone has a different profile. However, in general Pridgett recommends for beginners who rarely move and never move to exercise 2-3 times a week.

This number may sound a lot, especially for people who rarely exercise. However, Pridgett can design a type of moderate exercise for the beginner type.

“For example, in a day, exercise the lower, upper and total body parts and rest for the next day every time after training,” Pridgett said. If you want something more challenging, use your rest days to do light intensity exercise, such as yoga or just do more walking.

At this stage, the quality of exercise is more important than quantity. Pridgett recommends how to go through the pattern of exercise and what the body feels from it.

If the body feels so sick that it cannot move, it means that you need to reconsider the chosen exercise pattern. Conversely, if the exercise is too light, and the body never feels sick, it means that there is a need to increase the portion or intensity.

“I recommend focusing on total body workouts that include the cardio aspect. You can do treadmill workouts, use the stair climber, or do strength training program with a short rest period,” she said.

For Experienced Ones

While for those people who have experience in sports, understand the fundamental value of sports and have regular exercise, Pridgett recommends 3-5 sports sessions per week.

By doing more sessions you will get flexibility in running a sports program. Pridgett said she was happy to divide the sport into muscle groups and combine various sports styles.

One day she can do circuit training, sprints, and explosive power sessions, but another day she can do a total body workout. “This is just an example. And just like beginners, it’s important to listen to your own body,” Pridgett said.

For example, when the body has not recovered enough or does not eat well because of you exercise program, it will be hard to undergo your organized exercise pattern.


The point is, how often you exercise depends on your target, what you like, and what you don’t like, and your physical abilities.

Remember that this explanation is a general explanation, and each trainer has a different training approach.

During a weight loss, it is important to remember that everyone’s body responds to exercise are different. A person can exercise twice a week and lose weight up to almost three kilograms.

However, some other people exercise four times a week but, can only lose one kilogram of weight.


Another important thing with exercise routines is nutrition.

Pridgett thinks there is no perfect diet to follow. So, follow the diet pattern that is most preferred and you believe it to be applicable in the long run.

You also don’t need to follow an extreme strict diet pattern, such as the keto diet. As a nutrition coach, Pridgett often advises clients to start eating natural foods, at least reduce consuming processed foods.

So, do small things first, before applying a complex diet pattern.


Finally, remember that results don’t come overnight.

Stay focused on the target, find what you are most comfortable doing, be patient and consistent, “Pridgett said.

If you don’t have a coach and are unsure about what you are doing, start with this simple exercise pattern:

– A beginner’s four-week training plan that will teach you how to lifting weights appropriately.

– Workout plan that can help you burn fat and build muscle.

– A four-week workout plan to build muscle.

– Seven days walking workout plan.