That depends on the type of workout and the intensity. Within 3 hours if they are training for endurance, 48 hours if training for hypertrophy (getting bigger) or upwards of two weeks if they are training for strength.
General rule of thumb is to leave 3 days between body parts for weights, and 24 hours for cardio.
A good fitness coach will find out their goals, their time commitment, their limitations and put together a realistic exercise program that will facilitate their achievement within the parameters.
You can’t out train a bad diet. They say that abs are not made in the gym but in your kitchen!
Big, strong, full body movements by far outstrip any other kind of exercise. Combine it with high intensity interval training and you have a recipe for some devastatingly good body shape change.
There are many ways to build a new habit, but one of the first strategies I recommend is a technique I call “habit stacking.” This method was popularized by
professor BJ Fogg, who calls it the “tiny habits recipe” and teaches it in his Tiny
Habits program. The key idea is to “stack” your new habit on top of a current habit.
That is, your current behavior becomes the cue for your new behavior.
The habit stacking formula is:
“After [CURRENT HABIT], I will [NEW HABIT].”
For example, “After I put on my running shoes, I will fill up my water bottle.” By
creating simple sets of rules, you can make it easier to remember when to perform
a new habit.
Physical environment is one of the most overlooked drivers of habits and behavior
change. Your habits are often triggered by what is obvious or available to you in your
current environment. For example, if I walk into the kitchen and see a plate of cookies, I’ll eat one (or ten) even if I’m not hungry. We often want things simply because
we are presented with them. Drive down any major road. It is no surprise we eat so
much fast food when we are surrounded by it. It’s hard to resist the pull of what engulfs us.
Thankfully, you don’t have to be the victim of your environment. You can also be
the architect of it. Want to practice guitar more frequently? Place your guitar stand in
the middle of your living room. Want to read more? Put a book on top of your pillow
when you make your bed each morning. Read a few pages when you go to bed at
If you want to make a habit a big part of your life, make the cue a big part of your
environment. By sprinkling triggers throughout your surroundings, you increase the
odds that you’ll think about your habit throughout the day. Making a better decision
is easier when the cues for good habits are right in front of you.
Don’t rely on willpower and self-control. It is a lot easier to stick to better habits
when you are surrounded by better choices. Make the cues of your good habits obvious.