{"id":383,"date":"2019-01-31T08:13:34","date_gmt":"2019-01-31T08:13:34","guid":{"rendered":"http:\/\/localhost\/wp\/?p=383"},"modified":"2019-01-31T08:13:34","modified_gmt":"2019-01-31T08:13:34","slug":"how-to-get-skinny-how-to-stay-skinny-new-guidelines","status":"publish","type":"post","link":"https:\/\/www.lisajohnsonfitness.com\/how-to-get-skinny-how-to-stay-skinny-new-guidelines\/","title":{"rendered":"How to Get Skinny. How to Stay Skinny. New Guidelines."},"content":{"rendered":"\n\t\t\t\t\n<p>How much cardio do we need to do to lose weight? &nbsp;How much do we need to maintain weight loss? &nbsp;If you\u2019re not sure join the club.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignleft\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"225\" src=\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/scale-closeup-300x225-1.jpg\" alt=\"\" class=\"wp-image-384\"\/><\/figure><\/div>\n\n\n\n<p>The&nbsp;<a href=\"http:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/02000\/Appropriate_Physical_Activity_Intervention.26.aspx\">American College of Sports Medicine<\/a>collects studies from universities and research organizations and aggregates the results to give us a better overall picture. &nbsp;Their 2001 guidelines recommend that all adults exercise a minimum of 150 minutes per week. &nbsp;This works out to 30 minutes per day, five days per week.<\/p>\n\n\n\n<p>New research has refined this recommendation. &nbsp;The guidelines now account for your starting BMI. Here\u2019s the break down.<\/p>\n\n\n\n<p><strong>To Maintain Your Weight<\/strong>&nbsp;you need about 150 minutes of cardio per week.<\/p>\n\n\n\n<p><strong>To Lose Weight for Overweight and Obese Adults<\/strong>: &nbsp;Modest weight loss occurs between 150 and 250 minutes of exercise per week. &nbsp;Significant weight loss starts to happen over 250 minutes per week.<\/p>\n\n\n\n<p><strong>To Maintain Your Weight Once You\u2019ve Lost it<\/strong>: &nbsp;The evidence is growing that there is a split between people who never had a weight problem and those who have had a history of weight issues. &nbsp;Adults with normal BMIs need 150 minutes per week to maintain their weight. &nbsp;For people who have lost a significant amount of weight and need to keep it off the suggested minimum is 250 minutes per week. &nbsp;No, that\u2019s not fair, but it hints at the role genetics plays in our dress size.<\/p>\n\n\n\n<p>There has been a lot of talk about what qualifies as moderate physical activity. &nbsp;The&nbsp;<a href=\"http:\/\/www.cdc.gov\/physicalactivity\/everyone\/guidelines\/adults.html#Aerobic\">CDC defines<\/a>&nbsp;moderate activity as something that burns between 3.5 and 7 calories per minute. &nbsp;Here\u2019s are some examples \u2026<\/p>\n\n\n\n<ul><li>Walking fast<\/li><li>Water Aerobics<\/li><li>Biking on flat terrain<\/li><li>Raking the lawn<\/li><li>Playing doubles tennis<\/li><\/ul>\n\n\n\n<p>By contrast here are some vigorous activities<\/p>\n\n\n\n<ul><li>Running<\/li><li>Biking quickly and uphill<\/li><li>Playing basketball or singles tennis<\/li><\/ul>\n\n\n\n<p>You get the idea. &nbsp;A leisurely stroll with your dog does not count as moderate activity, a brisk walk with arms pumping does. &nbsp;Generally speaking on the rate of perceived exertion scale (RPE) you need to be working at a 5 to a 7 for moderate activity and a 7 to 9 for strenuous activity. &nbsp;Yet another way to look at it, you need to break a sweat and feel somewhat uncomfortable. &nbsp;You should be able to talk in brief sentences but not paragraphs.<\/p>\n\n\n\n<p>Finally, the ACSM also recommends that you do resistance training two times per week in addition to the cardio. &nbsp;Resistance training is lifting weights, Pilates, Yoga, circuit training, etc.<\/p>\n\n\n\n<p>Let me know if you found this post useful or if you need any more suggestions for activities. &nbsp;Here\u2019s a&nbsp;<a href=\"http:\/\/www.nhlbisupport.com\/bmi\/\">BMI calculator<\/a>&nbsp;if you need one.<\/p>\n\t\t","protected":false},"excerpt":{"rendered":"<p>How much cardio do we need to do to lose weight? &nbsp;How much do we need to maintain weight loss? &nbsp;If you\u2019re not sure join the club. The&nbsp;American College of Sports Medicinecollects studies from universities and research organizations and aggregates the results to give us a better overall picture. &nbsp;Their 2001 guidelines recommend that all &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.lisajohnsonfitness.com\/how-to-get-skinny-how-to-stay-skinny-new-guidelines\/\"> <span class=\"screen-reader-text\">How to Get Skinny. How to Stay Skinny. New Guidelines.<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":384,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[19],"tags":[],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Get Skinny. 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