3-4 times a week hav been found to be effective. If you are trying to bulk up/gain weight ,eat foods with high calories ,proteins and carbs. Lean meat,fish,egg,beans,yoghurt ,peanut butter ,almond,oats,potatoes,breads,chicken meat,rice .....and so on. If you are trying to lose some fat, 6 times a week,3 days for lifting weight and 3 for cardio......eating low calorie and fat foods. Vegetables and fruits. Sincerely ThatDude