This is how often you need to train to maintain the same weight

‘Look, fitness is the most thankless sport there is. If you do nothing for a few weeks, your muscles disappear like snow in the sun,’ says my personal trainer. Great then: you work your ass off for twelve weeks, and then you have to keep it up, otherwise it’s all been for nothing. That’s a bit unfair, isn’t it?.

But the big question: how much do you need to train to maintain your weight? The answer is, eh, maybe just a little less fun than you would expect. Three to four times. Boom. No, I’m not making this up. And neither is doctor and scientist Fatima Cody Stanford. Despite the fact that every body is different and it’s a bit black-and-white to express it in days, the trick according to her is really to exercise weekly. People who do this would (approximately) maintain the same weight.

This doesn’t apply if you suddenly hang out at the weights in the gym like a beast (then you get more muscle gain and therefore a slightly heavier number on the scale), but when it comes to cardio, you stay at the same weight with three to four workouts. It’s good to keep in mind: according to experts, what you eat is perhaps even more important than your physical activity if you want to maintain your weight. ‘One of the biggest misconceptions when we look at weight management is that physical activity leads to significant weight loss,’ says Fatima.

‘But ultimately, it’s all about changing your eating habits, and especially: making healthy choices.’ I want to add that it’s also about balance. I’ve had a cheat week this whole week (something with Qatar Airways and a gigantic cool trip) and now it’s time to pick up the thread again with exercising and eating healthy. How often exactly, you ask? You guessed it: three times a week. Because that hard work hasn’t been for nothing, you understand.