[KinakoNeko]

working out less days allows the need for fewer calories. 1 set of 3 to 8 reps of resistance training for each muscle per week is enough. Endurance training with little or no weights can also be added sometime.

while it's true that your body requires less calories on the days that you don't work out, simply lowering the amount of days you work out doesn't necessarily equate fewer calories overall. The more muscle you have, the more energy your body needs (muscles require more to maintain than fat) Also, weight training gives your metabolism a "boost" for 24-36hrs, while cardio will give you a boost of 6-8hrs of metabolic activity, which adds a small increase to your TDEE.

As far as resistance training goes.... everyone's goals and needs are so unique and individual, there is no 'one size fits all' approach to fitness and nutrition. A woman who wants to become very cut and toned with a 4-pack vs a woman who wants to just tone slightly and just have a flat stomach, require vastly different training programs. Just my personal approach to fitness though~