You can change your body composition through a variety of means in the gym. Decreasing your weight via fat loss improves your risk for chronic diseases such as diabetes, coronary artery disease and cancer. According to Lori Smolin, PhD, high blood pressure, high blood cholesterol, stroke, gall bladder disease, arthritis, sleep disorders and respiratory problems also all occur more often in overweight individuals. The gym provides a variety of modalities through which you can stimulate fat loss; however some methods for improving your health are better than others.
The Nutritionist
Perhaps the most valuable asset available to most gym members is the in-house nutritionist. This person possesses knowledge that can help many improve upon food choices that will better facilitate weight loss. A seasoned nutritionist can help you to meet your dietary nutritional requirements while also eating a reduced amount of calories to promote weight loss. In addition to educating you about what you put in your mouth, nutritionists also are trained to recognize psychological patterns that can hinder your weight loss goals. This expert also will help you filter through much of the garbage diet literature that perpetually centers on weight loss in the popular media.
Interval Training
Cardiopulmonary exercise is often used by exercisers as the primary method to increase energy expenditure. Biking, running, swimming and other aerobic forms of exercise easily burn more calories than weight training. However, the repetitive nature of most of these tasks can be quite boring causing a loss of motivation. To reduce the boredom and monotony of your aerobic routine try interval training whereby you vary the speed or intensity with which you train. If you are running on a treadmill begin with several minutes at a moderate pace and then run the next minute at an aggressive pace that would be hard for you to maintain. According to the National Strength and Conditioning Association this type of aerobic activity is useful for enhancing several variables effecting running performance and possibly your ability to utilize energy. Studies have shown no difference in fat metabolism between interval training and low or high intensity long duration exercise; however interval training does result in greater amounts of caloric expenditure increasing your chances for weight loss.
Compound Exercises
Compound multi joint exercises that are weight bearing require more calories and greater amounts of work when compared to single joint exercises. Be sure to include large movements such as squats, lat pulldowns, chest presses and deadlifts into your weight training routine to incorporate as much muscle as possible. According to the NSCA, these movements can stimulate greater anabolic hormonal responses. Anabolic hormones make it easier for your body to retain muscle during periods of weight loss.
Classes
If you get bored rather easily in the gym try to participate in the classes offered by your facility. Quite often you will find that most of the classes offered can be both fun and rewarding. While the chance for injury is higher in group classes compared with private training, class participation is still an easy way to get motivated and burn calories while alleviating boredom. You also are more likely to meet others pursuing similar goals in the class setting, and working together can add incentive.
Hire A Trainer
Hire a personal trainer to assist you in your pursuit of weight loss. Many trainers are highly educated in kinesiology, biomechanics, physiology, nutrition and anatomy. These fitness professionals can decrease your chance for injury, decrease pain from prior injuries, increase your movement functionality and increase your overall fitness. Additionally, many trainers can provide you with an extra incentive to go to the gym and get your workouts in. However, be sure to do your research before hiring a trainer as there is a large dearth of quality between trainers. Look for a trainer who possesses an advanced degree in physiology, anatomy, nutrition or kinesiology along with a national training certification. Some certifications can be obtained online in a course of minutes while others require several months of study and thousands of dollars for completion.
References
- "Nutrition: Science and Application"; Lori Smolin, PhD and Mary Grosvenor; 2000
- "Essentials of Strength Training and Conditioning"; Ed. Thomas Baechle & Roger Earle; 2000
- "European Journal of Applied Physiology"; Fat oxidation rate during and after a low or high intensity exercise in severely obese caucasian adolescents; Lazzer, Lafortuna, Busti, Galli, Tinozzi, Agosti, Sartorio; January 2010
- "International Journal of Obesity Related Metabolic Disorders"; Exercise training and substrate utilization in obesity: A Review; Van Baak, MA; April 1999
- "International Journal of Obesity Related Metabolic Disorders"; Substrate oxidation differences between high and low intensity exercise are compensated over 24 hours in obese men; Saris, WH & Schrauwen, P; June 2004
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