You worked-out hard and watched what you ate, and it worked! You've achieved the goal weight and lean, muscled physique that you've always wanted. Now you have to keep it that way. Now, you need to learn the right maintenance workout.

man flexing maintenance workoutThat’s what we at the Fit Father Project understand. Weight loss and muscle gain are only worthwhile if you can maintain them.

You've done the hardest part, reaching your goal. Congratulations!

Now let us help you to develop the right maintenance workout for you. You can maintain your weight and even add a little more muscle to boot.

Lifts To Keep Your Metabolism Burning

Let’s get one thing straight. We’re not talking about the lifts in Dirty Dancing. Although if you can lift someone that easily, you’re doing well!

maintenance workout planMaintaining muscles requires you to do 20 minutes of strength training just 2 or 3 times a week. Don’t forget that you need to give yourself a day off between workouts to provide your muscles time to recover and even grow.

But, the key to a successful maintenance workout done only 2 or 3 times a week is the volume and quality of your workout as opposed to the frequency of them.

Here are some great exercises you should be doing every week. Don’t forget you should be maximizing the number of muscles you use and pushing your limits with the weights.

At the completion of every set, you should be unable to do any more.

The Best Exercises To Maintain Your Weight

  • old dumbbells maintenance workoutDeadlifts – This is fantastic for building total-body strength and particularly targets your glutes, lower back, quads, and hamstrings. See the perfect form here.
  • Weighted Squats – This also works on your quads, hamstrings, and glutes. But it also works your calves completing your lower half workout. Dumbbells make the perfect accompaniment to the standard squat
  • .

  • Bench Press – This targets your upper body. You’ll be working your back, front shoulders, and chest. Again add some dumbbells to really challenge your body
  • Overhead Press – This is a simple exercise you can do in the gym or at home. It works your front shoulders the most but also builds your back and top shoulder muscles.
  • Barbell Row – You’ll feel the burn in your upper back, lower back, arms and hips. It will help to build a stronger back, and bigger arms. See how it’s done properly here.
  • Incline Barbell bench press – Up the ante by adding this incline exercise into your maintenance workout. You’ll see the most effect on your upper pecs, a satisfying sight! Here’s another video to help you get it right.
  • Leg Press – Finally, this exercise obviously works your legs! In fact, it is another one that works your quads, calves, hamstrings, and glutes. However, you’ll also appreciate the fact that it works your hip adductors, helping you to stay flexible and mobile.

deadlift maintenance workoutOf course, any routine which pushes your muscles to the limit and uses a group of muscles will help you to maintain your weight and strength. You simply need to choose the exercises that interest you the most, even if they’re the hardest.

It’s not supposed to be too easy. Otherwise, everyone would have your physique!

Don’t forget to add in some cardio each week. Weights are fantastic for building or simply maintaining muscle. But, if you’re looking to keep the fat away, a little cardio is extremely beneficial.

Changing Your Gym Schedule

The one thing that your body really needs to ensure you maintain your physique and even gain more muscle is a challenge.

This is why it is imperative that you adjust your gym schedule regularly. There are several things you can do to keep challenging your body without even learning new exercises:

  • box jumps maintenance workoutChange the order in which you use the machines in the gym
  • Spend longer on one machine each visit, but make sure it’s a different one each time
  • Change the weights, sometimes less weight and more reps, and sometimes more weight and less reps
  • Visit at different times to prevent your body from becoming accustomed to the workout to cause a plateau
  • Prevents boredom – this is one of the biggest killers of any workout routine

You don’t need to adjust your workout every time you visit. But you do need to think about it and make small changes from time to time. This not only stops boredom it will help you to remain focused.

Improved focus can help you to work out harder and for longer.

Healthy Eating For Complete Control

You've probably been watching what you eat, although this can be very challenging.

healthy plate of chicken asparagusHowever, it is critical to continue doing this. It is perhaps the most important part of maintaining your current weight.

This is why you need to adopt a healthy eating lifestyle and not a diet. The very word diet suggests something that you do temporarily.

Unfortunately, research shows that people who lose weight develop an increased appetite, which results in weight gain after the diet ends. That’s why you must have a healthy eating plan.

One of the best approaches is known as the perfect plate. Try it today. You’ll be surprised at how easy and enjoyable it is.

Why The Maintenance Workout Is Necessary

If you don’t create a maintenance workout, then you’ll struggle to maintain your new physique.

man lifting barbell maintenance workoutNot only will your appetite increase, but there is a high probability that you’ll start to return to your old habits of have the odd biscuit here, a chocolate bar there, and perhaps an extra takeaway or two.

But, you don’t need to do this alone. There are hundreds of men just like you at the Fit Father Project who have lost the weight, gained muscle, and are maintaining their physique.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you want a complete health & wellness package ‘For Life' – designed especially for you as a busy man…

Then I’d recommend you take a look at our Fit Father For Life Membership.

Inside the membership, you'll have FULL access to:

  • FF30X Phase #2.
  • FF30X Phase #3.
  • Old School Muscle.
  • Old School Muscle Phase #2 – Available Q3 2018.
  • ‘Total Body Tune-Up' Flexibility Program.
  • The Travel Fit Program.
  • The ‘Accelerate' Bonus Package.
  • …And… EVERY program we produce.

See for yourself how these programs have helped men just like you achieve and maintain results and live a healthier and happier life.


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on renewing a commitment with a maintenance workout routine.