FitnessforWeightLoss.com

Step #4: Exercise for Weight Loss

Exercise 30 minutes a day, 5 days a week.

If you get less than 150 minutes of exercise a week…

  • Gradually increase your exercise to 30 minutes a day, 5 days a week.
  • Exercise at a moderate intensity.

This is the minimum amount of exercise recommended to lose weight and promote and maintain health.

Here’s an example of how to gradually increase your exercise:

Week 10: Exercise for a total of 75 minutes.
Example: Exercise for 25 minutes on 3 days.

Week 11: Exercise for a total of 90 minutes.
Example: Exercise for 30 minutes on 3 days.

Week 12: Exercise for a total of 105 minutes.
Example: Exercise for 35 minutes on 3 days.

Week 13: Exercise for a total of 125 minutes.
Example: Exercise for 25 minutes on 5 days.

Week 14: Exercise for a total of 150 minutes.
Example: Exercise for 30 minutes on 5 days.

Increase your total exercise time by no more than 20% each week until you can exercise continuously for 30 minutes at a moderate intensity.

Example:
  • Week 10 includes 75 minutes of total exercise
  • 75 minutes x 20% (0.20) = 15 minutes.
  • Week 11 includes no more than 15 minutes of additional exercise.

Move on to Step #5 only when you’re ready.

Sources:
ACSM’s Guidelines for Exercise Testing and Prescription, 7th edition (2006)
ACSM Position Stand: Appropriate Intervention Strategies for Weight Loss and Prevention of Weight Gain for Adults



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Stephanie Averkamp

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FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...