How often should I work out to see results?

[Anonymous]

So I mainly workout my lower body more. I want to have a nice round shaped butt, and a little big too, I'm kinda small too by the way. I know what exercises to do for that but I just want to know how often should I workout to start seeing results in that area? Also I use weights for better results, but how heavy should my weights be? Currently I use 8lbs but they are too light for me and was thinking of getting 12lbs.

Also, I need to tone my stomach too. I'm skinny but have some fat there, ugh! What exercises work and how often should I perform those exercises to get results?

[Wok3LilNig]

Long post coming from a personal trainer:

First and most importantly, in order to improve over time, your workouts should be progressive, that is, you should be striving to improve every time. That can look like more reps with the same weight, or close to/the same amount of reps with heavier weight. Without that aspect, you are doomed to plateau, and quickly.

So next, on to frequency, aka your question. Your workouts should be designed in a way to where each muscle group is given adequate time to recover. Arguably, this comes to AT LEAST 48-72 hours, if they are properly taken to a level of intensity to produce an adaptive change (*positive failure*). If you do full body, you certainly want to avoid 2-3 times per week. At that point you are exhausting your recovery ability, and will likely do more harm than good.

So now, what is an adequate level of intensity? Positive failure is a good measure to use, especially for beginners/amateurs, because it produces a moderate inroad (essentially muscular damage, which is the goal), and is pretty reliably measured. You've reached positive failure when you cannot physically lift the weight any longer. Not a full rep, not a half rep, not another inch. You don't have to start off with this level of intensity, but you should get on that boat quick if you don't want to waste your time.

That's all for now. Ask me if you want to learn more.

An excellent resource where I learned much of what I know now, is this website: arthurjonesexercise. com. Read Nautilus bulletin #1 and #2, and also feel free to email the host of the website with any questions. His email is on the bottom of the home page.

I hope this helps!

[Rahdle]

Remember what you do is more important than how much time you do it. But the best amount of time is 45 min as long as you push yourself. Try the 8 lb weights and if they aren't all that hard, move to 12 or 15. Just do whatever is hard and then do a few more. It's also helpful to message the lactic acid out of your sore muscles after your done to heal better. Might look funny seeing that you're working out your butt. But if you workout hard, you would only have to do 45 min once a day. Maybe twice if you have extra time

[Littlett25]

Why don't you try 5 days a week. Minimum of 3. You should work out your whole body so you are proportionate & give you muscles time to repair. If you choose not to then do your exercises every other day. Squats, lunges, hip raises, calf raises, and kickbacks are all good for Lower body. Planks, jack-knife, the side crunch, and walk ups are good ones.

[mukheef]

Let me put it this way.

The closer you are to a good body, the more you have to work to see results. For example, if you're very fat, you'll see results very quickly, in a matter of days. But if you only need to lose 2 or 3 pounds, you won't see results for 2 months. The same thing goes for muscles and body building. If you're scrawny, you'll see results very quickly. But when you become jacked, you have to work harder to maintain it and it'll be harder to see results.