Weight loss: The best day of the week to exercise for faster results

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Exercise has many benefits, with weight loss being just one of them. When done correctly, regular exercise can produce impressive physical results – but when is working out the most effective? New data from a UK fitness company has revealed that the days of the week can play a huge role in sticking to a regular exercise routine. Express.co.uk spoke to Fitness First to find out why this is the case, and what it means for your weight loss journey.

How much exercise should you do each week?

Exercise is an important part of daily life for everyone, whether you are looking to lose weight or not.

The NHS recommends that adults should do at least 75 minutes of vigorous exercise per week, or 150 minutes of more moderate movements such as brisk walking or dancing.

With disrupted work routines and the pressure of getting fit in January, committing to regular exercise can be tough – but the experts at Fitness First claim to have found a solution.

Beginning your weekly fitness routine on a certain day could be the key to faster results – and the beginning of the week has come out on top as the most effective start date.

When is the best time to work out?

Whether you are following an intense weekly workout plan or have a simpler goal of hitting a daily step count, the day on which you begin your weekly routine is crucial.

New research from Fitness First has found that 71 percent of people who skip a Monday workout feel demotivated and sluggish for the rest of the week.

From the same sample of participants, more than half of them said that exercising on a Monday made them far more likely to exercise for the rest of the week.

Speaking to Express.co.uk, Tim Andrews, Head of Fitness Product at Fitness First said: “With our research finding that 52 percent were far more likely to exercise throughout the week if they exercised on a Monday, the real benefits of early week physical exertion on your well-being have become clear, with exercising on a Monday looking to be the key to keeping to good habits.”

Flexible hours and home working have disrupted the routine of many Brits, making those January weight-loss resolutions even harder to set in motion.

Establishing an effective exercise routine is more easily done when it coincides with your working hours and is almost guaranteed to speed up the physical results when sticking to a repetitive schedule.

While Monday signals the start of a fresh week for most of the working population, Tim stressed the importance of starting the week “on the front foot” rather than sticking to Monday itself.

Tim added: “The truth is, whether it’s a Monday, or whenever you start your working week, holding yourself to a routine and raising your pulse after a period of excess (because we can all overdo it at the weekend or on our day off!), can work wonders and mean you are more likely to stick to healthier habits throughout the week.”

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Is the weekend a good time to work out?

The weekend is the perfect excuse to break from routines and strict eating or exercise habits from the working week.

While exercising every day is advised, switching to more moderate forms of fitness over the weekend could be even more beneficial for your week-day exercise routine.

Establishing a clear balance between vigorous forms of exercise and more relaxed movements is a foolproof way to change your lifestyle as a whole – leading to more sustainable and effective weight loss in the long run.

Save high-intensity workouts as a form of midweek stress release and opt for more sociable family walks, bike rides, or team sports on your days off.

Use the weekend to prepare

Winding down after a busy week is one of the best ways to start afresh.

Embrace healthy habits as the weekend draws to a close to guarantee yourself some much-needed motivation come Monday morning.

Tim explained: “Getting Sunday right is important to have a good Monday too.

“Getting your kit ready, getting a good night’s rest, committing to setting the alarm earlier, these small steps add up to having a big impact and all add to start your week off in the right way.”

Data from Fitness First found that more than a third of people admit that their eating habits and nutrition are positively impacted for the week ahead if they exercise on a Monday.

Tim added; “Not only does exercising at the start of the week mean you are more likely to stick to your fitness goals, but your nourishment also improves.

“A nourished body means you can sleep more soundly, work more effectively and live life better with a bit of early-week exercise!”

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