FitnessforWeightLoss.com

Step #5: Exercise for Weight Loss

Gradually increase your exercise to 200-300 minutes a week.

If you get less than 200 minutes of exercise a week…

Gradually increase your exercise to 200-300 minutes a week until you reach the maximum amount of exercise you’re willing and able to commit to.

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

Week 15: Exercise for a total of 150 minutes.
Example: Exercise for 30 minutes on 5 days.

Week 16: Exercise for a total of 180 minutes.
Example: Exercise for 30 minutes on 6 days.

Week 17: Exercise for a total of 210 minutes.
Example: Exercise for 35 minutes on 6 days.

Week 18: Exercise for a total of 250 minutes.
Example: Exercise for 50 minutes on 5 days.

Move to Step #6 only when you’re ready.

If you dislike continuous exercise or have a hard time fitting it in your schedule, break it up.

Example:

Exercise in the morning for 25 minutes. Then exercise at night for 25 minutes to equal a total of 50 minutes.

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



Stephanie's Certifications and Experience
About the Author
Stephanie Averkamp

About the Author
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...