We recommend consistent daily use for the best results. For beginners, use the Kessela Physique once daily on the Electrical Muscle Stimulation (EMS) boost setting for 2-10 minute sessions. For intermediate to experienced users, use the Electrical Muscle Stimulation (EMS) boost setting 3-10 minute sessions back to back once or twice daily. If you begin to feel aches, please stop using and take a day to two to recover. During rest periods, your muscles grow stronger. The Red & Infrared Light Mode with no Electrical muscle Stimulation EMS stimulation can be used multiple times daily, with treatments lasting between 15 minutes to 1 hour. Many customers use the Kessela belt for 3-10 minute sessions with the Electrical Muscle Stimulation turned on for the abs and then use just the red and Infrared light on the sides and back of the trunk (core) for additional sessions to enhance the results.