if you want to gain size ? you should go for at least 3 to 4 times a week at least and bulk if you’re underweight like I was (if youre already overweight then the need to bulk is practically completely negated). If you’re just trying stay kinda fit ? then keep on doing what youre doing.

Also I find that multivitamins help cause apparently you use up all your chromium and other nutrients when you engage in strenuous activity often https://nutritionsource.hsph.harvard.edu/chromium/ (they have articles talking about their research on all other nutrients that we know of so you can check those out too)

Dont be afraid to use what you see or want to see in the mirror as motivation . Ive been using it for the last 5 years and it certainly motivates me. Also some people here said to use discipline as your main reason to go to workout , that might work for you or other people , I guess I can say it works for me too. I know that if I dont practice doing the splits at least 5 miuntes a week, every week for the next year or two years, as FlexyDave said, then I wont be able to do the splits ever. So I have to be disciplined to just do all the stretching each week , no matter if I see or am motivated by results or not. Same thing with when I was learning the frog stand I saw no improvement in the first few weeks of trying it but I kept at it and I can now hold it for like 20 seconds with little rocking. Maybe accountability from a training partner or a personal trainer or a training group will work for you. Different things work for different people when it comes to what spurs and motivates a person on to remain fit is what I am trying to say.