While we often focus on losing weight, we're not always ready for the amount of exercise required to see significant changes. Losing weight requires exercise, often more than our bodies or minds can tolerate, leaving us feeling frustrated if we're not able to keep up. Rather than keep banging your head against the same weight loss wall or, worse, giving up, consider a new goal: Preventing weight gain.
Avoiding weight gain can is just as important as losing weight - Particularly if you have a hard time meeting the exercise requirements.
So, what does a weight gain prevention program look like? The ACSM recommends:
- Moderate to vigorous workouts for 150-250 minutes a week (20-35 minutes daily) or activities that burn about 1200 to 2000 extra calories each week
The following 30-day program offers a sample schedule of cardio, strength and flexibility workouts that progress from 150 minutes to the maximum 250 minutes. A few caveats:
- Don't be a slave to the workouts or schedule: This is just a sample program and it won't work for everyone. Back off or take extra rest days if you feel very sore, tired or your performance suffers. You can also try the 30-day program for better health, which offers a less strenuous schedule
- See your doctor if you have any medicial conditions, illnesses or injuries
- Substitute your own workouts if you have other activities you enjoy
30 Days to Weight Gain Prevention
Week 1
Goal: 150 Minutes of Exercise
- Sunday: Light Cardio, 10 minutes
- Accumulate 10 minutes of walking or any other cardio activity
- Monday: Cardio (20 min), Stretching (10 min)
- Option 1: Walking, brisk pace, 20 minutes
- Option 2: 20-Minute Elliptical Workout
- Option 3: 20-Minute Stationary Bike Workout
- Stretching - 10 Minutes
- Tuedsay: Strength Training, Approx. 30 minutes
- Option 1: Beginner Total Body Strength (1 set of each exercise)
- Option 2: Beginner Total Body - Level 2 (1 set of each exercise)
- Option 3: Beginner Total Body - Level 3 (1 set of each exercise)
- Wednesday: Cardio (20 min), Stretching (10 min)
- Option 1: Walking, brisk pace, 20 minutes
- Option 2: 20-Minute Elliptical Workout
- Option 3: 20-Minute Stationary Bike Workout
- Stretching - 10 Minutes
- Thursday: Light Cardio, 10 minutes
- Accumulate 10 minutes of walking or any other cardio activity
- Friday: Strength Training, Approx. 30 minutes
- Option 1: Beginner Total Body Strength (1 set of each exercise)
- Option 2: Beginner Total Body - Level 2 (1 set of each exercise)
- Option 3: Beginner Total Body - Level 3 (1 set of each exercise)
- Saturday: Light Cardio, 10 minutes
- Accumulate 10 minutes of walking or any other cardio activity
Total Workout Time: 150 minutes
Week 2
Goal: 180 Minutes of Exercise
- Sunday: Light Cardio, 15 minutes
- Accumulate 15 minutes of walking or any other cardio activity
- Monday: Cardio (20 min), Stretching (10 min)
- Option 1: Walking, brisk pace, 20 minutes
- Option 2: 20-Minute Elliptical Workout
- Option 3: 20-Minute Stationary Bike Workout
- Stretching - 10 Minutes
- Tuedsay: Strength Training, Approx. 40 minutes
- Option 1: Beginner Total Body Strength (2 sets of each exercise)
- Option 2: Beginner Total Body - Level 2 (2 sets of each exercise)
- Option 3: Beginner Total Body - Level 3 (2 sets of each exercise)
- Wednesday: Cardio (20 min), Stretching (10 min)
- Option 1: Walking, brisk pace, 20 minutes
- Option 2: 20-Minute Elliptical Workout
- Option 3: 20-Minute Stationary Bike Workout
- Stretching - 10 Minutes
- Thursday: Light Cardio, 15 minutes
- Accumulate 15 minutes of walking or any other cardio activity
- Friday: Strength Training, Approx. 40 minutes
- Option 1: Beginner Total Body Strength (1 set of each exercise)
- Option 2: Beginner Total Body - Level 2 (1 set of each exercise)
- Option 3: Beginner Total Body - Level 3 (1 set of each exercise)
- Saturday: Light Cardio, 10 minutes
- Accumulate 10 minutes of walking or any other cardio activity
Total Workout Time: 180 Minutes
Week 3
Goal: 205 Minutes of Exercise
- Sunday: Light Cardio, 20 minutes
- Accumulate 20 minutes of walking or any other cardio activity
- Monday: Cardio (30 min), Stretching (10 min)
- Option 1: Walking, brisk pace, 30 minutes
- Option 2: 30-Minute Basic Cardio
- Option 3: Choose your own cardio at a moderate intensity for 30 minutes
- Ball Stretch - 10 Minutes
- Tuedsay: Strength Training, Approx. 40 minutes
- Option 1: Beginner Total Body Strength (2 sets of each exercise)
- Option 2: Beginner Total Body - Level 2 (2 sets of each exercise)
- Option 3: Beginner Total Body - Level 3 (2 sets of each exercise)
- Wednesday: Cardio (30 min), Stretching (10 min)
- Option 1: Walking, brisk pace, 30 minutes
- Option 2: 30-Minute Basic Cardio
- Option 3: 30-Minute Basic Intervals
- Option 4: Choose your own cardio at a moderate intensity for 30 minutes
- Ball Stretch - 10 Minutes
- Thursday: Light Cardio, 15 minutes
- Accumulate 15 minutes of walking or any other cardio activity
- Friday: Strength Training, Approx. 40 minutes
- Option 1: Beginner Total Body Strength (1 set of each exercise)
- Option 2: Beginner Total Body - Level 2 (1 set of each exercise)
- Option 3: Beginner Total Body - Level 3 (1 set of each exercise)
- Saturday: Light Cardio, 10 minutes
- Accumulate 10 minutes of walking or any other cardio activity
Total Workout Time: 205 Minutes
Week 4
Goal: 250 Minutes of Exercise
- Sunday: Light Cardio, 25 minutes
- Accumulate 25 minutes of walking or any other cardio activity
- Monday: Cardio (35 min), Stretching (10 min)
- Option 1: Walking, brisk pace, 30 minutes
- Option 2: 30-Minute Basic Cardio
- Option 3: Choose your own cardio at a moderate intensity for 30 minutes
- Band Stretch - 10 Minutes
- Tuedsay: Strength Training, Approx. 40 minutes
- Option 1: Beginner Total Body Strength (2 sets of each exercise)
- Option 2: Beginner Total Body - Level 2 (2 sets of each exercise)
- Option 3: Beginner Total Body - Level 3 (2 sets of each exercise)
- Wednesday: Cardio (30 min), Stretching (10 min)
- Option 1: Walking, brisk pace, 30 minutes
- Option 2: 30-Minute Basic Cardio
- Option 3: 30-Minute Basic Intervals
- Option 4: Choose your own cardio at a moderate intensity for 30 minutes
- Band Stretch - 10 Minutes
- Thursday: Strength Training, Approx. 40 minutes
- Option 1: Beginner Total Body Strength (2 sets of each exercise)
- Option 2: Beginner Total Body - Level 2 (2 sets of each exercise)
- Option 3: Beginner Total Body - Level 3 (2 sets of each exercise)
- Friday: Rest
- Saturday: Cardio and Strength Training, Approx. 60 minutes
- Cardio: Choose any cardio activity at a moderate intensity for 15-20 minutes
- Option 1: Beginner Total Body Strength (2 sets of each exercise)
- Option 2: Beginner Total Body - Level 2 (2 sets of each exercise)
- Option 3: Beginner Total Body - Level 3 (2 sets of each exercise)
Total Workout Time: 250
Sources
Centers for Disease Control. "Preventing Weight Gain." CDC. Access: Nov 16, 2011
Donnelly E, Blaire S, Jakicic J, et al. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Med Sci Sports Exerc. 2001 Dec;33(12):2145-56.
