Can You Work Out More Than Once A Day To Accelerate Weight Loss?

Working out more than once a day can accelerate weight loss. Weight loss occurs when your body uses more calories than it takes in. Physical activity increases metabolic rate, subsequent caloric expenditure and weight loss success. Weight loss requires more than 250 minutes of weekly exercise, and exercising more than once per day may help reach your exercise goals.

Caloric Deficit

According to the American Council on Exercise, 1 lb. of body fat equals 3,500 calories. Therefore, a daily deficit of 500 calories results in a 1 lb. weight loss per week, while a daily deficit of 1,000 calories causes a weekly weight loss of 2 lb. Increasing your amount of exercise raises your caloric deficit and accelerates weight loss. For example, less than 200 minutes of exercise per week is associated with preventing weight gain and not weight loss.

Exercise for Weight Loss

A 2009 article in "Medicine & Science in Sports & Exercise" written by a group of researchers led by Joseph E. Donnelly suggests exercising more than 250 minutes per week for weight loss. You can accumulate workout sessions throughout the day to reach your daily exercise goal. Therefore, working out more than once a day accelerates weight loss through increased caloric output. However, one daily workout is sufficient if it meets your daily goal. Personal preference and schedule can dictate your exercise routine.

Overtraining Syndrome

The book "Essentials of Strength Training and Conditioning" by the National Strength and Conditioning Association defines overtraining as excessive intensity or frequency of training, resulting in prolonged fatigue. Overtraining causes overtraining syndrome, which results in decreased exercise performance, altered blood pressure, increased muscle soreness, poor mood and other factors. You can prevent overtraining syndrome by acquiring enough rest. Working out multiple times per day is safe as long as you permit rest days throughout the week.

Exercise and Dietary Restriction

You can accelerate weight loss further by reducing caloric intake. Combining exercise with a moderate daily caloric restriction of 500 to 700 calories promotes more weight loss than exercise alone. However, combining exercise with greater levels of caloric restriction is not beneficial. Health and weight loss success is heavily influenced by diet. You can receive professional dietary advice through the American Dietetic Association.

Considerations

Weight loss requires daily caloric deficit over time. Therefore, exercising multiple times a day while eating excess calories hinders weight loss. However, reaching your weekly exercise goal and eating healthful types and amounts of food expedites weight loss. Please consult a doctor before starting any new diet or exercise plan.