How much exercise do I need to maintain weight loss?

May 14, 2012 by  
Filed under Common Questions

Question by Leah M: How much exercise do I need to maintain weight loss?
I’m 15, 5’6 and I recently went from 165 to 137 pounds in a few months. I’ve been running on the treadmill for 45 minutes a day five days a week at 5.8-5.8 miles per hour and walking two nights a week at 4.4 miles per hour, If I move down to 30 minutes a day at 5.9 miles per hour five nights a week, would that not be enough to manage my weight loss?

Best answer:

Answer by sparklysarahjane
Firtly, well done for your achievement! Try interval training on your cardio machines, 5 mins normal speed then 1 min fast and change the machines you use so your body doesn’t get used to it, that should help your plateau…as well as alternating the weights you lift.
Good luck 🙂

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3 Responses to “How much exercise do I need to maintain weight loss?”
  1. Sarah B says:

    What I do in the way of exercise to lose weight:

    1. I do 15 minutes a day, 3 days a week of resistance training.

    Resistance training involves using your body weight (or even free weights) to strengthen and build muscle. No, I’m not going to look big and bulky because women just aren’t built for that, but men might go that way if they follow a good program!

    The types of exercises I might do are:

    – Squats (different variations)
    – Lunges (“normal” lunges and reverse lunges)
    – Pushups
    – Bench press and other exercises using dumbells
    – Step ups
    – Various core exercises

    Of course I don’t do all of these in one go. My routine only goes for 15 minutes, so I might do 6 exercises in that time with reps of 6-12 depending on the type of exercise (and how much it hurts!).

    2. I do 15 minutes a day, 3 days a week of intervals.

    Intervals are great! They’re effective – even more effective than doing steady state cardio! So if you’re thinking that 30 minutes to an hour on the treadmill is going to do you any good, think again! Try 15 minutes of intervals and you will see much better results! Also, you will have more time to do other things!

    My intervals might work like this:

    3 minute warm up (if I haven’t done resistance training on that day).
    30 seconds high intensity
    1 minute low intensity

    I sometimes jump rope for the high intensity then walk on the spot for low. You can also try running (or even sprinting) for high, then walking for low.

    And that’s all I do. That’s a total of 90 minutes a week. I can do 30 minutes a day, 3 times a week, or 15 minutes a day, 6 times a week. As long as you do 15 minutes of each type of exercise, 3 times a week, then you will start to see results (in only 3 weeks I had lost weight and noticed some definition in my arms and legs – amazing!).

  2. Kim J says:

    Wow! Sounds like you have a good routine going… I actually had something similar with elliptical for a while – but I started losing crazy weight. Then I got a job… and started taking energy pills instead – and actually kept losing weight. 8 hour energy is what its called, my trainer recommended it. sounds like you’re at a good weight already though…

  3. Ben R says:

    Well done – looks like you are doing a fantastic job at losing the weight. To help keep it off make sureyou are not only focussing on your excercise efforts but also on proper healthy eating. As long as you are covering all basis by heating healthy as well as the excercise I am quite sure you will keep losing the weight.

    If you need more tips, info or advice – check out the link below for great free information on weight loss, fitness and dieting.

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