Is it that your busy schedule and your life challenges keep you from making the most of your workout?  

Working out on a regular basis is a top way to keep in shape. Working out once a week is only slightly helpful for your physical well-being, and it is only about one step above not exercising at all. Why not get the best out of the time you have already spent exercising and make time for a regular exercise routine.  

How much exercise do you need? . This, I believe, depends on the individual, but I suggest at least two to three times a week.

When I meet a client I tell them they must find a way to train two to three times a week, in order to get results. 

I often see that, perhaps due to financial constraints, or so many other reasons, someone will tell me they can only see me once a week. I insist on training a new client 2-3 times a week. Clients that train once a week simply do not get results. Yes we have a good time you learn some new exercises but if you train once a week you simply do not change. I am like a healthy bartender, we work out and talk about your week but the physical results of the once a week session are limited.  

An other thing that can keep you from getting as fit as you can from exercise is taking too long of a break from you work out. I see people who have to travel or just plain slack take weeks off from exercise. Their fitness level is almost back to where they started from. I have heard  from Olympic cometitors that are personal trainers that the effects of exercise can dissipate after 7 days. 

The muscle remodeling process takes 2 days, in other words it takes 48 hours for your muscles to heal themselves and rebuild after exercise. If you do not work out again for 5 more days your muscles will stay the same. If you work out every 2 days the muscle you can build muscle on top of muscle, and then some more muscle.   

How long does it take to change?? I will just speak from my own non scientific experience, and what I have witnessed after working with over 100 clients and designing thousands of workouts.  

To loose any type of body fat , at least 3 months of 3 to 4 work outs hour long cardiorespitory  per week. To start to build muscle in your core and loose inches off of your waist it should take 3 hour long sessions of   specific core and ab exercises per week. To start to regain your balance it takes at least 3 to 5 days of about 10 minutes of balance training. One should  to start to see improvement in balance in about 2 weeks.  To regain  a good portion of  your balance back  if you do have any balance issues should take bout a month with this type of consistency. So as you can see working out on a regular basis is very important if you want to improve.  

The good new is if you have ever been in shape and have stopped to workout your body seem to keep a ‘ fitness memory’. Clients who used to work out all the time and have stopped do improve a little quicker than those who were never exercised at all.  

I recently witness a client change very rapidly with the exercise program I gave him. 

He would have a problem one week and the next session the weakness in the area I told him he needed to work on was greatly improved. It turned out he was a martial artist for years and did not want to tell me when I first met him.  

Even if you give up for a little while, don’t worry exercise always pays off.