Many people struggling with excessive body weight ask themselves how to exercise to lose weight. This is absolutely justified, because physical activity, next to a properly balanced reduction diet, is crucial when it comes to burning body fat. However, in order for the training to bring the expected results, you must first familiarize yourself with the specificity of slimming exercises. Below you will find all the information you need to explain how to exercise at the gym to lose weight.
What Exercises Slimming from Scratch
A good training plan that considers the reduction of body fat is an important element of weight loss. It is best if you take your first steps in the gym together with an experienced personal trainer who will show you the way. However, you must remember that weight loss exercises require a lot of patience and perseverance, so your attitude towards training is important.
Before you start losing weight, it’s worth setting yourself achievable goals and achieving them by taking small steps during training. Developed exercises for the gym are then less troublesome. Many people who ask themselves how to exercise in the gym to lose weight assume that they will immediately perform heavy, high-intensity exercises.
Meanwhile, the intensity of your workouts should be matched to your physical abilities and condition. As your fitness improves, working out at the gym will become easier for you. Remember that an intensive start of training will not accelerate the reduction of body fat, and may only lead to injury.
Exercises to Lose Weight Some Important Information
To lose weight in the gym, you should exercise at moderate intensity for at least 40-60 minutes. These recommendations do not come out of nowhere, because they result from our physiology. At rest and during moderate physical activity, the body draws energy in the form of ATP molecules. Their supply, however, quickly dwindles and after a few seconds of more intense training, they start to run out.
When the ATP molecules run out, our body switches to the anaerobic glycolytic pathway. In practice, the energy used here in the form of muscle glycogen is enough for a few minutes of intense effort, e.g. weight lifting, 40-second fast run or high jump. However, this is not the last energy reserve during exercise at the gym.
Just a few minutes after the start of intense training, metabolism enters the third, most important phase of the aerobic pathway. It is at this stage that energy for exercise is derived from carbohydrates and fats, which facilitates weight loss.
Detailed information on how our body works is therefore the answer to how to exercise at the gym to lose weight. They should not be underestimated when creating a training plan.
What Exercises to Lose Weight?
In order for gym exercises to be considered effective in weight loss, a negative caloric balance must be created. What does this mean in practice? The number of calories taken with food during the day must not exceed the energy used by the body for proper functioning and physical activity. Once you start working out in the gym, every move is your ally. The following will work best in this role:
- Aerobic training – treadmill, stationary and traditional bike, jump rope, cross trainer.
- Strength training – Full Body Workout (FBW), Split, Push Pull.
- Functional training.
- stretching classes, stretching, yoga.
Training in the gym should be tailored to your abilities, but slimming will be effective only when you generate a caloric loss. In order for the scale to show 1 kg less, you need to lose 7000 kcal. Your efforts can also be supported by supplements, mainly fat burners.
How to Lose Weight Exemplary Exercises for Different Parts of The Body
During weight loss, you cannot forget about the basis of each workout, which is undoubtedly the warm-up. To effectively start your workouts, give yourself at least 15-20 minutes. During the warm-up, take care of all muscles so that every part of the body is ready for exercise. Do not forget about stretching exercises. This recommendation applies to both gym and home exercises. Next, you can do:
- Cardio exercises for 15-20 minutes – you can use an elliptical cross trainer, treadmill, stationary bike and other similar equipment in gyms and fitness clubs.
- The main workout in the gym – start with exercises involving the upper body, then work your way down. So first you should use the muscles of the arms, and at the end of the workout – the legs. It is best if you start with 10 repetitions of the same exercise in 2 series, but adjust the final training plan to your abilities.
- Circuit training with cardio exercises – you can finish your stay in the gym with similar cardio exercises as those performed at the very beginning.
An excellent method for slimming exercises is to establish an FBW strength training plan with a personal trainer, i.e. Full Body Workout, which, as the name suggests, affects almost all muscle groups. Combined training can be performed in the configuration:
- 5 times a week – FBW, cardio, FBW, cardio, FBW
- 4 times a week – FBW, cardio, FBW, cardio
This approach to the subject of exercise will avoid boredom, which will additionally encourage you to train regularly. If the belly is the most troublesome part of the body for you, also read the article: How to lose belly fat – 10 effective ways.
How Many Times a Week Do You Exercise?
Many people ask themselves how many visits per week will they need to go to the gym to lose weight. However, the amount of training should be adjusted to your abilities. Training in the gym gives great results, but it is worth giving your body time to regenerate. To lose weight as quickly as possible, you should visit the gym at least 3 times a week and exercise for at least 40-60 minutes. However, if that’s not enough for you, you can also opt for 4 times a week.
You can also often meet the belief that during weight loss training should be performed every day. There is a grain of truth in this, because training 7 days a week burns more calories, and thus faster weight loss. In addition, frequent cardio training allows you to maintain high metabolic efficiency. However, it is worth bearing in mind that everyday activities can cause you to overt rain, as well as cause loss of muscle mass.
This fact is associated with too much energy loss when the body needs additional sources of power. Too frequent aerobic training can additionally cause the body to adapt to exercise, which reduces the effectiveness of training. So, it’s worth giving yourself time to rest, bearing in mind your health.
Not Only Exercises at The Gym or Why is a Proper Diet Needed for Slimming?
However, the effects of even the best-chosen training will not be visible without a properly balanced diet. Exercise should therefore go hand in hand with following dietary recommendations. You can use the services of a dietitian who, based on a detailed nutritional interview, will set up a menu for you to help you lose weight. The effects of this type of diet are based on reducing the caloric content of the meals you eat. However, the energy needs of each of us may differ, which results from:
- Current body weight
- Body type
- Physical activity level
Therefore, it is worth using the help of a specialist. The article: Caloric demand – calculate yours will be helpful in calculating your caloric needs. Your body weight will start to decrease when you start giving your body less energy than it needs.
However, this should be done skillfully to avoid the yo-yo effect, loss of muscle tissue and slowing down the metabolism. Losing 0.5 kg per week is considered the correct rate of weight loss. In addition, it is worth introducing supplements to your diet that will not only help you get better results, but also help you protect yourself from vitamin and mineral deficiencies.
Slimming exercises for the gym are a way to get a flat stomach, slender thighs and lose unnecessary kilograms. However, in order for fitness classes and training to bring satisfactory results, it is necessary to ensure its regularity and combination with a proper reduction diet.
Be patient and you will quickly notice that your condition and appearance will improve significantly. Everyone has a different body and performs different exercises to lose weight, so you should focus on your own pace, tailored to your abilities and conditions.