Sep 22, 2021
We are replaying one of our
most popular episodes for you this week!
One of the most common questions we get at the Exercise Coach is
“Is exercising twice a week really often enough?” Listen in as
Brian Cygan and Amy Hudson explore why whole effort exercise twice
a week is not only enough, it’s the optimal amount you need to
achieve the best fitness results for your body in the shortest
amount of time possible.
- Exercising twice a week is more than enough. In fact,
exercising more often can actually be counterproductive.
- The most important thing you can do as you age is addressing
the health of your fast-twitch muscle fibres. To stimulate and
improve the quality of your fast-twitch muscle fibres the exercise
needs to be intense and brief.
- When we work our muscles in this way it forces adaptations,
which are the end results that we are seeking from an exercise
program. The flipside of this intense exercise is that you need to
give your body enough time to fully recover and super-compensate,
which takes at least 48 hours.
- All the results we want from exercise, like increased muscle
mass, strength, neurological efficiency, and improved insulin
sensitivity, are not actually caused directly by exercising. Our
bodies produce the results we want once we’ve achieved adequate
- If you exercise more frequently than twice a week, all we are
doing is interrupting and disrupting the body’s innate ability to
produce the very results we want. Overtraining can cause people to
stall out and even go backward in terms of their fitness
- We should be able to measure the results of any exercise
program, which is why this idea is built into every program at the
- If you’re not seeing results from your exercise routine,
question whether your exercise is intense enough and whether or not
you are giving your body enough time and resources to recover
- During a workout, you are depleting the stored energy in your
muscles so that they will build themselves back up over time. Your
recovery time is just as important as your workouts. The
consumption of your muscle’s fuel is a major metabolic signal that
triggers these kinds of transformations.
- The answer to getting the best possible results is almost never
just exercising more. The key is combining whole effort exercise
and whole food nutrition to get all the results we want.
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