Many people seem to think, that you should workout everyday or at least five times a week to get leaner and stronger. This isn't true, exercising too much might even lead to over-training. Your need to give your body stimulus to get muscle growth and to lose fat off your body, in english you need to exercise. Your body should still have enough time to recover from previous exercises. Exercising too often doesn't give your body enough time to rebuild and ready itself to the next training session. Then again, training only once a week wont give enough stimulus.
So, what is good training frequency which will get you the best results? There is no straight forward answer for this, since everybody is a little different. Basically, exercising 3 - 4 times a week is generally an ideal amount of exercise. This will get enough stimulus to your body, but still prevents from getting overtrained. One exercise session doesn't need to last for 2 hours, infact exercising too long in one session will get you again over-training, which will do more harm than anything good. Keep your workouts intense and aim for 40 minutes - 60 minutes. If your workouts take less time than 40 minutes, that's ok too, you just need to make sure that your workouts are intense enough for your goals. The sorter the exercise the more you should emphasize on working out those big muscle areas, with basic exercises like squats, deadlifts, bench-press, etc. I also recommend you to leave your ab exercises to the very end.
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There are different people and different things suit for them. Basics and for beginning 3-4 times a week at the gym and 45 - 60 minutes of exercise is enough. After a while you can start to try different things with your gained experiences and to find out what frequency suits the best for you.
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