How often should you workout?

It’s been 6 times in a row that your coworkers commented on your chubby cheeks and your prominent gut. Word on the street is that you’re getting fatter and fatter each day. “Food is life, no?” And that’s not counting the days when you had to cover your “beer” belly with your left arm depending on the angle of the smart camera. It’s tormenting for you, to say the least.

But now, you finally decided, enough is enough. “I will not take this embarrassment anymore. They can no longer make fun of my baby fats. I am not going to turn into a cookie monster, I will not allow it!“, you said to yourself with a new ray of hope as you look towards the uncertain distant future.




You signed up at your local gym and shopped for your favorite gym gear. “Let’s do this!”, you told the gym attendant who returned a weirded out smirk. Congratulations! You have just done what the rest have only been thinking of doing. Now you ask the second most difficult question, “how often should I workout?”

The key to answering this question is centered only on one thing and one thing only:

What is your ultimate goal?


To break a sweat: Once a week

If you’re a busy bee “who ain’t got no time for that” and just wants to put on a sweat every once in a while then you should do exactly that. If breaking an old routine is what you’re after then once a week or once a month should suffice. Since this is a one-night stand spur of the moment kind of thing, don’t expect any meaningful relationship to come out of it, so to speak. You don’t lose 10 pounds in doing Zumba every Thursday.


As a hobby: Thrice a week.

When you decide to be serious enough with your fitness journey and have carved a serious wall-smashing goal, twice-a-week sessions wouldn’t cut it. You can’t be a “weekend warrior” either. If you’re doing something for no more than a couple of times a week, then you’re a part-timer. Part-timers don’t land the managerial job. You gotta be a full-timer and even plow hours of over time to be able to get to the top if you know what I mean. This part of the group represent those that compete once or twice a year, some become amateur fighters.


To become something greater: All day every day.

Finally, the day came when you have learned to love what you’re doing. You woke up saying, “Ohh today is a good day to run”, even when you hear on the news that 4 typhoons are making a landfall all at once. You don’t make the oh-I’m-tired-from-work-so-I’m-gonna-pass excuse anymore. Everything seems to fall into place when you feel your triceps burn from 50 reps on the dip machine. Suddenly, your hobby becomes something greater than you, something that’s beyond human explanation. That’s when you decided to compete in Ironman or to fight in the URCC.


Whatever it is that you want to achieve, whoever this person that inspires you to lift weights, swim, run or bike, remember to ask yourself: What are the things he did to be where he wanted to be? Are you ready to do put in the work they did to be where they are now? Are you willing to sacrifice everything else in order to reach their destination?

Always remember: The steeper the mountain, the harder the climb. Results come from hard work and hard work alone. So whether you think you can be an average joe or Connor McGregor, you are right. 🙂

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