Unlike bodybuilding, you don’t need to worry about losing muscle mass or strength after 3 weeks. You can workout whenever you want to or as many times as you want to per week. However, the only thing that you need to pay close attention to is your average calories over the 7 days. Make sure that your calories are reduced on days that you cannot exercise on and you continue to remain in the caloric deficit on days that you exercise. In addition, make sure to alter the ‘activity factor’ in the calorie calculation equation to reflect your lifestyle.
For instance, if you know you are going to be chilling on a holiday for a week, make sure to reduce your calorie intake.
It is best to exercise at least 4 times a week for best results, especially if you want to shape up and get toned. Remember to perform different workout types even if you just work out 3-4 days a week.