Are 3 Workouts per week Enough for Weight-Loss Results


How I Lost 100 lbs Swimming 4x/Week | (Michael Allon) #AskASwimPro Show

Video taken from the channel: MySwimPro


How long does it take to see results with exercise? (My top tips + 3 ways to speed up your results)

Video taken from the channel: jessicasmithtv

Make an effort to schedule at least three workouts a week for the morning. Firstly, no matter what happens with your day, you’ll already be one gym session closer to your weight-loss goals. And secondly, you might actually be getting a better workout. “Most people’s energy levels get lower as the day goes on,” says Tamir. BY MACAELA MACKENZIE We’re busier than ever.

That makes it feel impossible to fit in even a quick trip to the gym, let alone commit to the type of daily exercise needed to stick to a trainer-approved weight-loss routine. Take your pick of gym-going saboteurs: juggling late nights at the office; a packed social calendar full of happy hours, family time and networking. Are 3 Workouts a Week Enough for Weight Loss Results?! �� Let’s slide into the New Year ��by getting the most bang for our workouts! �� Check out these 4 tips to keep your workouts. Training is only beneficial if you can recover from it, which is why if you’re struggling to balance life and training, you can easily get good results by training three days a week for 45 minutes.

The key to make this work is to be highly efficient with your time in the gym. You need to make the three 45-minute workouts count. While many fitness writers and bodybuilding websites say you should get to the gym many times a week, we’ll take a look at some evidence that once a week workouts are as good as three a week.

In a recent article, we saw that. For losing body fat, HIIT is better than moderate intensity, but surprisingly, once-a-week HIIT is nearly as good as three times. Plus, health.

The 3 day full body workout routine is a favorite workout of mine because it gives the BEST results. Especially when it is combined with the secrets included in the WLC System. With the 3 day full body workout routine, you work each muscle group 3 times per week. 21 Days to Fit and Lean: Three-Week Workout Plan This sensible-yet-butt-kicking plan will get you in the habit of working out—and you’ll love the results so.

How long does it take to see fitness results? One of the most frustrating questions when you’re trying to lose weight. Read on to learn how long it takes to see fitness results.

HIT 3x/week is plenty and your body needs a day to recover, and long distance submaximal workouts (treadmill for 60 minutes) probably is harder on your body and takes just as much recovery. NO ONE knows what optimal is for you, so ignore everyone who tells you what they do (sorry if that upsets anyone).

List of related literature:

Regardless of your goals, you need to hit each muscle group at least twice a week.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

You should limit weight training to about 4 days a week, and you should include at least 1— if not 2—full rest days each week.

“LL Cool J's Platinum Workout: Sculpt Your Best Body Ever with Hollywood's Fittest Star” by LL COOL J, Dave Honig, Jeff O'Connell
from LL Cool J’s Platinum Workout: Sculpt Your Best Body Ever with Hollywood’s Fittest Star
by LL COOL J, Dave Honig, Jeff O’Connell
Potter/Ten Speed/Harmony/Rodale, 2009

You can do up to three off-day workouts per week, but be sure to allow for a day of rest between core workouts.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

One training session per week might be enough to maintain the gained results.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

That three-times-a-week schedule assumes that you’re training your entire body those three times.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

More likely at least four workouts a week are needed to get significant results.

“Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health” by Dr. Robert C. Atkins, M.D.
from Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health
by Dr. Robert C. Atkins, M.D.
St. Martin’s Publishing Group, 2007

If you do gain muscle and lose fat in the same week, terrific!

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

If you decided to exercise twice per week, you would want to spread the days out across the week.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Yes, it might be easy to allot that much time per week.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Even if you can only manage three workouts per week you can still get your body burning fat.

“The Fat-Loss Plan: 100 Quick and Easy Recipes with Workouts” by Joe Wicks
from The Fat-Loss Plan: 100 Quick and Easy Recipes with Workouts
by Joe Wicks
Pan Macmillan, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Jessica,
    My wife has been doing your videos for about 2 months.  Along with eating really well she has lost two inches off her waist already and is super motivated.  Big thanks and keep it up.

  • My question is regarding calories burned and whether you can eat them back or not. I read you should not if you do not workout and stick to 1200 calories, but if you workout intensely you can eat up to 1400 calories. Some days I only burn 150-220 calories, does that mean I should stick to 1200 on those days also, or what range of calories is considered ‘intense’?

  • I have a hundred pounds / 60 kilos to loose and would like to use swimming to achieve it. I can swim 1.5. kg, but my swimming ( breaststroke and freestyle) techniques are inefficient and not good. Plan to take a few private lessons to improve, bought a buoy/ kick board to isolate and work on kicks and pulls. Any other advice for obese “false” beginners. I’ m first hoping to go regularly 2 times a week ( on top of my 1 x Zumba) and then maybe increase to 3 and then 4 times weekly.

  • Wow what a great video.  Great tips.  Great analogy regarding a seed being planted underground.  I’m a gardener and I can truly relate to that. I’m so glad I found your channel.  I would love to share your Join our #FITIN15 Weight Loss Challenge! on my blog this Thursday/Friday @  I’m loving it and I’m sure others will as well.  Even though we are a week in.  Thanks.

  • Hi Jessica I am a 42 yr old lady and would like to know if I stick to exercising at home 30 mins a day (5 days a week) and discontinue my walking (since I do not find the time to go out and walk) will that help me reduce and ofcourse adding on to a healthy diet plan. Please guide

  • Hi! I love watching and doing your videos since I found you through SparkPeople. I’ve just noticed your 5 minute fixes and I think they’ll be perfect for me both in order to fit them in between other things throughout the day or when I don’t have a lot of time, and also just due to the fact that I have a lot of trouble sticking with an exercise if I get bored, so those are perfect. One question I was wondering about though is in regards to workout shoes. How important is it to wear shoes during your workout? I’d imagine that the higher the impact the better it is to wear shoes in order to protect your knees, but should you always wear shoes? Other than for things like yoga?

  • Thank you so much for your honest and common sense approach to fitness! I love the seed analogy. I had cancer 7 years ago (go survivors!) And went from a healthy weight to less than 110 pounds. I am 5 foot 7 seven and I was shocked at how many people assumed I had deliberately dieted to reach what was for me an extremely unhealthy body. I finally understood that those last ten pounds just might possibly be healthy! Now I look forward to lifelong fitness and I am grateful for your attitude.

  • Ack, number 1 is absolutely where I’m failing. I’ve been keeping up a steady exercisebeen sticking with it for almost three months now! Unfortunately my job requires me to sit all day, so that’s probably part of what is working against me results-wise. I’ve been considering making my desk a standing desk if I can… maybe that’ll help!

  • The interviewer seems low key agitated. He def should cut back on the coffee. He asks questions of the guy and interrupts him over and over. The bald guy isn’t comfortable already, and the interviewer makes him feel even more anxious.

  • You are such a breath of fresh air in the fitness industry with all the  “snake oil salesmen” and “lose weight without effort” lies out there.
    Thank you 

  • Love these Q&A Wednesdays, always such great tips & suggestions! Thank you so much for being such a caring person & sharing your time, hard work & knowledge with us.

  • how do i know when i am no longer a beginner? i started following the workouts 6 weeks ago and already have results, should i go for more intense workouts?

  • Hi Jessica! Thanks for such eye-opening info. I love your seed comparison! So true and I’ll keep it in mind. I have a question I’m hoping you can help me with. My employer is implementing a new benefit for 2015..up to a $400 reimbursement of the cost of home fitness equipment (cool, right?!). I’m leaning toward an elliptical machine as I already have a treadmill and exercise bike (sadly used for folded laundry). Can you give me any ideas on how to incorporate fitness equipment into your workout rotations? I love working out every day with you (and Peanut!) and don’t want to miss that but would like to get some use out of my other equipment, maybe later in the day. Thanks a bunch and have a happy day!:) 

  • I’m a masters swimmer, havin my first meet next week (The Norwegian Championship) �� but I did hardly loose weight and been swimming for 1 year and 9 months. Lost about 6 kg of fat in total, and I work out 7 times a week (2500 meters or more per practice) ��

  • Jessica!!!! I love your videos! Happened to stumble across one of your fitness videos the other day… And I am hooked! I love your approach… You are so real and down to earth and so knowledgeable. Thank you for all your hard work!!!! I just love your channel!!! Keep up the great work! And your dogs are adorable!!!!!

  • Thanks for the pep talk. I needed this and feel like you were talking to me. I feel a difference in the way my jeans are fitting; but no difference on the tape measure. I will stick with this. Thank You

  • I’m a mechanic and I’m constantly moving tyres and fitting tyres and during the night I go to the gym after work and I eat not that much tbh but I’m constantly moving about

  • I love how you give advice!! It’s so thoughtful and caring. ♡ Thank you for your workout sessions! I know I appreciate my two workout partners from you and Peanut! For me, I know I must lower my addicted sugar intake! Thank you again Jessica!:))

  • Thank you for those tips I know that I’m guilty of not sleeping enough, because I always go to bed way too late. I also will remember that even an hour in the gym can’t ballance a sedentary lifestyle because maybe it is not the workouts that I need to increase, but the rest of my day that I need to make more active.
    P.S.: I like that you are facing the camera more directly now for the Q&A’s. 

  • I learned so much from this video.  I have been frustrated with my slow progress, but after watching I realized I spend most of my day sitting at a desk in front of a computer.  I have already devised a strategy for being more active during my work day to keep my body moving and I’m sure this will help my results.  Thank you soooooo much!

  • If you have heatlh Issues like fibro and Siatica joint pain are there Limations to Excerising me myself I do alot of Yoga Stetching im not a big eater and snacking I have my Limits so why my weight is at a stand still by the way I do drink my water also

  • A very sound down to earth answer as usual Jessica. I agree completely with the practice of keeping moving as much as possible throughout the day. This is what I do all the time. Following a schedule strictly I think will depend on the individual’s level of fitness. I can mix up all kinds of workouts on one day but I’m always full of energy for the next day. My problem has always been with sleep. I spend 9 hrs on my bed at night but I wake often and sometimes lie awake for up to 2 hrs. I’ve tried all the suggested ways of getting more sleep but none have worked. Fortunately I always get up early, feeling bright and full of energy, so I try not to let it worry me anymore.

  • May have watched this after the fact, but realized #1 is definitely my problem Sitting at a desk all day is really getting me.I went back to work 4 years ago and I’ve gained 20 lbs. (Seems to be the story for everyone in my office.)I love your workouts and have been religious about doing one or two 5 to 6 days a week. Now I just need to find ways to move more during the day.

  • I’m swimming every other day and have been for the last month. I’m up to a half mile and slowly increasing two laps a day. I should be to a mile in another month. I’ll stay at that. I have about 30lbs to lose and really am hoping the lap swimming can tone me up as well.

  • So i have just started exercising again after 1 and a half year off (due to depression etc) and I am just done with my second week!.. Its crazy really… 

    After my 40 minute interval training, I have too much energy… I get restless and bored…. so right before i go to bed i need to walk for 3km just to get that restlessness out of my body (i guess its good right?) 

    My happiness is crazy energized aswell to the point where i probably get annoying!:)
    BUT I also feel that when i have bloated days (after exercising cardio) I also feel WAY more depressed and fatter… 

    I also Sleep very well… To the point where i go to bed, fall asleep right away, wake up energized… (if i didnt take that 3km walk i’d probably just lay there stare in the roof.. but you know!) 

    Right now my biggest issue is not seeing results… I feel results (at least i believe so) my condition gets better.. I can run for longer and longer, et cetera.. How ever my body still needs tweaking but i dont see results… 
    and yes i know.. 2 weeks is TOO short for results… I know that, I have been exercising before so:) But still it kinda tears on the self confidence together with the bloated days… 

    But hopefully the results will come… When its right!:)

  • This is really great, but I think he would have benefited more if he would have incorporated 3-4 days of weight lifting a week into his weekly routine.

  • Hi Jessica as a psychologist I read a lot of research and really appreciate that your advice is based on solid research.  Your advice has been so  helpful to me with  getting me  back into shape, along with your amazing workouts.  Keep up the amazing work you are doing!!!!  Thank you again

  • Thank you so much! This was EXACTLY what I needed to hear. I’ve been eating healthy and doing HIIT cardio for about six weeks and it’s been kicking my butt, however, I’ve seen no changes on the scale or measurements. I work from home and am now realizing that I am sedentary for the rest of the day and it’s just not enough! Thank you so much, I’m going to implement this asap!:)

  • Thanks for your great QandA, Jessica. I have found (the hard way) that everything you said is absolutely true. In August of last year, I decided enough was enough. Though I won’t go into my whole life story, I had always been a large woman/girl and when I stepped on the scale and saw a number over 200 pounds, I bawled the entire rest of the day. I knew I had to make a change, so I started with one of your 10 minute quickies and couldn’t even get through five full minutes until I felt lightheaded and dizzy. I learned (through you) how to pace myself and work according to my body and a week later, finished that 10 minute quickie feeling great and energized. I also count my calories using I am definitely an emotional eater, so instead of reaching for a bag of chips to quell my emotions, I take a few minutes to find out why I want to eat. Then, I usually go for a short walk or use one of your short workout routines to feel better about myself and to burn a few more calories. I never, EVER thought I could enjoy exercise, but with you ANYTHING is possible! I am now under 200 pounds and continuing on. It is a slow process, but I also measure my arms, chest, waist, hips and thighs once a month to really “see” my results and I feel a lot better now than I ever have in my adult life. So…Thank You!

  • Try swimming 11,000 yards in one day = 2500 cals. #highschool
    I would recommend to anyone that is serious about it to get an Apple Watch they are the best swimming trackers out there

  • I really appreciate the focus on how one feels. Its hard not to get caught up in how many calories burnt and so on. This is such a positive HEALTHY message in today’s hyper focused world on results and only feel good when you are already “there”. 

  • …way to go ��but to me it harded not to snack, and when it comes to snacking you cannot meal prep for that and also I was looking at the picture for meal prep the portion size for rice is really small, and the portion size is small so am thinking it easy to get hungry fast.( it takes a lot of determination!

  • I have heard the dolphin kick is a good way to tone your core is this true? Also what is a good way to tone your inner and outer thighs? Amazing video by the way very inspiring!

  • love your third tip because i am always sleep deprived and now that i think about it, it is actually true that i eat more when i lack sleep… i am doing your apple shape program and its working perfect for me… i started in june and from 178 lbs im at 164 lbs now thank you so much jessica! it is true that it takes a lot of patience when you try to lose weight:) thank you so much again )

  • So im overweight massively but I’ve still had pretty good cardio. I’ve dropped 50 pounds of the 150 pound loss goal. My question is is there anything I can do to help prevent leg cramps. My right leg will lock up even though the rest of me is fine. I might be overworking a bit though. So I usually do 45 laps backstroke to warm up muscles. Then 15 laps free style. 15 laps breast stroke and 15 laps with side crawl is what I call it. Don’t know if that’s the name. Alternating aides on the turn.

  • Hey Jessica, I am doing a ‘Jessica Smith’ workout everyday! (only because you have such a great variety of workouts and they are all fun) I am feeling great and have told all my girlfriends to get onto your channel. Thanks for being such a fantastic motivator. I am very glad to have discovered your dvds/Youtube channel. Keep up the outstanding work!

  • This is really good advice. I am really enjoying watching your Q&A videos and my husband is too. I really like your down to earth sensible advice. I certainly feel happier as well as looking great.

    Reaching a “plateau” what does this mean scientifically? Why do we get them? How do we get through them?

  • so you just do 100% swimming and you get that shape? did you include out of the water exercise like Gym or others? or just purely swimming?

  • Thank you for this video! Great tips, and a lot of very helpful advice. The only downside for me is I’m a mother of a 8 month old, so being “sleep deprived” is just an accepted way of life right now.

  • Thanks for your very practical and sensible advice. When it comes to fitness and weight loss, we would all do better if we kept our feet on the ground (literally!) and our heads out of the clouds.

  •  I’ve exercised with you off and on since finding your videos on youtube & your website 7 months ago. Of ALL the fitness goddesses and workouts I’ve done over the decades, YOU, Jessica Smith, are my fav. I knew I liked your workout style, but now I’ve watched the last 2 Q&A Wed videos, and find I really like your overall style of delivering useful information as well. Keep it up; you’re awesome!

  • You, your workouts and your advice are absolutely awesome.  I stumbled on your workouts about 2 weeks ago and have been exercising with you and peanut ever since!!!!  Thanks Jessica!!!

  • For all the people complaining about the length: there are time stamps for every topic covered in the description.
    For all the people commenting on his hair: holy fuck, give the guy a break he just lost 100 POUNDS!

  • this is such a long wandering pointless psychobabble of a video! what is going on guys? the guy on the left is trying to keep conversation on point while the guy who lost weight is just completely distracted

  • 5 years ago I had carpal tunnel surgery and then a year later had de quervain’s surgery (like carpal tunnel in the thumb) on the same hand.   Even after PT I have not had the strength and flexibility in my hand.  It makes lots of exercises like push ups, planks or anything that requires I put my hand flat on the floor and hold up my body weight painful or I am just not able to do them.  Do you have any thoughts on what to do to adapt some of these exercises so that I can still get the benefits?

  • Thank you Jessica! I just found your channel and I love every video I’ve seen so far! I have been quite frustrated lately as I turned 30 I noticed that my knees are getting weaker so I must turn to alternative workouts. Thank you again!!!

  • Fair play to you.. to only do you look better but more importantly you must feel 10000% better in not just your physical self but also your mental self.. well done ����

  • My biggest problem is emotional eating…im only 125lbs but I look fat bc its all in my butt & thighs…it drives me insane but with kids, I have snack food around, & I have a sweet tooth, I’ll even eat a handful of chocolate chips, its not good…sometimes I find it pointless to exercise if im eating crap food…was exercising for awhile there but bc of my eating, I quit, now,2months later, I’ve been at it for 6 straight daysyesterday was an active rest day which I spent dressed in snowsuit playing outside with my kids…I need more willpower to eat healthier…its hard though when I have this crap in the house!

  • All this to say!!! Eat healthy and exercises dayly!!! And you will lose weight!!! Everyone knows what to do to lose weight, the problem is nobody wants to do it!!!!! Or the majority out there won’t do it!!!

  • I love your videos they are full of really good information and the workouts are fun too �� iv got a question, I usually do an hour exercise in the morning then another half an hour before dinner, is it good to space exercises out like this or is it better to do it all together??

  • I started swimming again but not having a long pool in my backyard makes working on my distance tough. I still do an hours worth of swimming tho.

  • Like what you said about it getting boring going back and forth. I think thats why i feel bored so i should try a structured workout

  • Hello Jessica, I loved this video and I’d like to have your permission to use it as English langauge teaching material on my blog (  Of course, there will be a link to your You Tube channel. Thanks!

  • I enjoy your presentation. I was already informed on this particular subject however I am interested in seeing more of what you have to offer. Thank you.

  • I see overweight people putting in the work at the pool i lifeguard. It honestly motivated me to swim on a daily basis, 6 times a week. I’m training to one day be a beach lifeguard.

  • What a great Q&AWed video! Thank you for all your advices!!! I have a question, if you want to answer it on a next Q&A: How and why exercise helps with problems in menstrual cycle and PMS? I had problems with my menstrual cycle and my doctor told me that exercise will help me with my stress and my hormone balance. Also told me to avoid over-exercising because this can lead to adverse effects. So, about a year ago, I found your channel and started working out with you regularly. After all these months, I noticed that I don’t have cramps anymore, my cycle is more stable and I feel better in general. Thank you very much.:)

  • Read Mike’s story here!

    How has swimming helped you get fit and stay healthy? Let us know in the comments! Download the MySwimPro app for workouts to help you lose weight and get faster! Try ELITE COACH free to 30 days!

  • Thanks for this new episode, I learned a lot! I need to work on your first advice, I have to find a way to be more active when I spend my day at the office. ��

  • The most weight (about 6 kilos) I’ve ever lost in a quick amount of time (about 10 day’s) was swimming at the beach, without a doubt the best exercise I’ve done, using your entire body against the current will shred that fat like a hot knife through butter, stay consistent and everything will workout, only down side is petrol/gas prices getting to the beach.��

  • funny that isnt it, the thumb nail says janaury to august (8 months) but the guy in white suit says he did it in 12 months so which one is it?

  • Jessica, yet again a very informative Q&A. You rock! My Wed Q&A question is…How can a pushup newbie build up to a big boy pushup on toes? I can do modifieds on knees easily but after that…I’m done lol. Thank you!

  • Swimming is the best sport/exercise I’ve ever done and more motivating than running imo, but of course COVID had to ruin it for us.

  • I’m about to start tomorrow! I’m 270 right now which sucks but I love swimming so much. I was supposed to start sooner but I have to get over the whole “judgement” things like people staring. Thanks for this.

  • Great testimony that I have been dealing with, loss of sleep and a lot of stress. I was forced to retire, to do financial business, to the loss of a loved one; Consequently, dealing with my brother’s pain. If it were not for good supplements and for the red tea to change my diet, I know I would be in a much worse shape… All this and my faith. I recommend it

  • Problem is this isnt realistic for a human being. Nobody is going to meal prep for 40 years. Eating in moderation and when your hungry will in itself take weight off your body as long as you have no medical conditions that prevent this. The pool exercise is great and 3x a week will take off 50 plus lbs after a year

  • Just found you last night, I’d been working out AGAIN for the past few weeks. Ive been doing kickboxing every day for about 15-25 minutes a day but recently discovered I need to do strenght traing also. I went on youtube and found you! Your 30 minutes of weight training had me sweating more than my kickboxing routines lol. I’ve subscribed to your channel and will be following you from now on….but just one question, should I be doing 5 days of cardio and 2 of strength or should I rest somewhere in betwee?

  • Lol swim cap? Of course he doesn’t wear one, why would you ask him that? But thanks for the video, it’s nice to see fitness success from swimming.

  • Started doing an hour of swimming every day about 4 weeks ago and have lost around 8kgs.. changed my diet as well of course.. starting weights and calisthenics once my injuries heal. Can definitely vouch for a good swim so good for legs and upper body, shoulders and arms.. makes you very strong and doesn’t screw your joints if you hate running. Great for breathing and your heart.. haven’t slept so well in years. Dive in!

  • Hi Jessica, thanks for another interesting #QandAWed! After working out with you now regularly for 1 year, I can see and feel the results for sure. I wasn’t looking for weight loss, but rather to improve overall wellbeing, so I also started to make more healthier choices (but without giving up on pizza and chocolate:)); I can’t say how long it took to see first results, but it worked. It also encouraged hubby to join me with healthier life style and now, looking back, we’re in much better shape (not just talking about weight/size, but also health!) than we have been 1 year ago. Thank you for your help in that journey!

  • I know I am loosing weight but some of my pants that I bought smaller still feel tight even though a lady at my church said she can see I loosing “Alot”of WIEGHT. I feel even though I am working out at home, gym and walking at least once a week my caff muscles still looks fat just smaller and toned can you give me advice for this?

  • After having two kids and my own business to run I felt myself slowly gaining weight without even realizing it my weight was just BAM there! I had gained about 40 pounds what seemed like overnight. I was horrified I remember crying to my husband who also had gained weight right along side of me It was months of me being so despondent and crying that we talked about getting a treadmill. We bought one and I started using it every day while watching T.V I honored my treadmill (didn’t use it to hang cloths off of) Paired with my husbands now new healthier cooking the weight came off I too fluctuate and fine myself having gained some weight back over this past winter but that’s okay, I wont beat myself up as I did before, life is too short for that. I recognize it and know what I have to do to get back to where I am comfortable. Thanks Jessica for sharing your story with us I truly enjoy your workouts and have been doing them for a long time now. Love the Kickboxing one and the Belly Buns and Thigh walk.:)

  • I am a fully raw vegan. How many calories should I be consuming on a daily basis? I know you have to eat more fruits and veggies to get the calories in, but stuffing myself is not where it’s at. Some fully raw vegans eat up to 2000-2500 calories. I can’t do that. It’s way too much. Any advice?

  • Hi there, i am swimming 1200 meters in the sea 5× a week and it took for me 40 miniutes how to swim faster to make it 30 miniutes?

  • Brilliant. I joined my local swimming pool recently and I am really enjoying it. I am 61 years and had stents fitted in 2014 needed to lose weight. I’m 220 pounds. But am doing 4 5 times a week, walking more and feel better..but only started 3 weeks ago. Great motivation material.