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30 Days to Weight Gain Prevention

Preventing weight gain is just as important as losing weight

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Updated May 28, 2012

30 Days to Weight Gain Prevention
Getty Images/Nisian Hughes

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

Total Workout Time: 150 minutes

Week 2

Goal: 180 Minutes of Exercise

Total Workout Time: 180 Minutes

Week 3

Goal: 205 Minutes of Exercise

Total Workout Time: 205 Minutes

Week 4

Goal: 250 Minutes of 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.

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