Exercise Guidelines for Losing Weight

By: Yuri Elkaim, BPHE, CK, RHN


With respect to losing weight, have you ever been confused about how often to exercise, for how long, and at what intensity? I’ve personally worked with thousands of people who have. Perhaps that's why weight loss experts like myself are in business – because we show you the way!

To further help you out (or confuse you), in February 2009, the American College of Sports Medicine (ACSM) published its Position Stand "Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults," updating its previous guidelines, particularly as it relates to the increased levels of physical activity that may be necessary for prevention of weight gain, for weight loss and for prevention of weight regain.

Among its recommendations, the ACSM Position Stand emphasized the need for regular exercise training to help people lose weight and manage their weight in the long run.

The most prominent points of the report included:

-Weight management is an urgent public health issue, with more than 66 percent of U.S. adults either overweight or obese. Health improvements in chronic disease risk factors can be realized with as little as a 2-3% reduction in excess body weight! (If that’s not encouraging, I don’t know what is!)

- Greater amounts of physical activity are needed to achieve weight loss and prevent weight regain in adults. This general (and obvious) recommendation was further broken down like this:

In order to prevent weight gain

- 150-250 minutes/week of moderate-intensity physical activity is associated with prevention of weight gain

- More than 150 minutes/week of moderate-intensity physical activity is associated with modest weight loss.

In order to lose weight (pay close attention to this one)

- 150-250 minutes/week of moderate-intensity physical activity provides only modest weight loss. Greater amounts (ie. >250) provide clinically significant weight loss.

For weight maintenance after weight loss

- There is some evidence that >250 minutes/week of moderate-intensity physical activity will prevent weight re-gain.

- Energy/diet restriction combined with physical activity will increase weight loss as compared to diet alone.

According to these recommendations, for most adults, this amount of physical activity can be easily achieved in 30 minutes/day, five days a week (ie. 150 minutes).

Overweight and obese individuals will most likely experience greater weight reduction and prevent weight regain with 250+ minutes/week (ie. 250+ minutes) of moderate-intensity physical activity.

Thankfully, the ACSM also recommended strength training as part of this health and fitness regimen, in order to increase fat loss, preserve precious muscle, and further reduce health risks.

But what if you could lose weight even faster and with less time that what is recommended by the ACSM? That would be pretty neat, eh?

So what’s the easiest way to do so? Fitter U, of course. With as little as three 45-minute Fitter U workouts per week (ie. 135 minutes) you will incinerate excess fat and lose weight fast in less time than what is recommended by the ACSM.

How do I know? It’s already been done by thousands of Fitter U clients. Experience the Fitter U difference for yourself and free up some time in your life do other things (besides exercising) that you love!

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