Exercise facilities offer easy access to a variety of equipment and tools for weight loss. However, all the tools in the world won't help you lose weight if you don't know how to use them. With basic knowledge of the number of sets and repetitions you should perform, you can target your weight loss routine and maximize the effectiveness of the time you spend at the gym.
Step 1
Consult a trainer. Personal trainers are a great source of information. Most trainers are happy to give quick tips for exercise and some will even take you through a free workout to allow you to feel what it's like to work with them. A good trainer can set up a program that will maximize your time and the motivation can push you to do things you would never do on your own.
Step 2
Pick up the dumbbells, which require you to use more muscle during each movement to lose weight faster. Perform muscle strengthening exercises three times a week for your total body and leave a day of rest in between each. Perform each exercise for three sets of 15 to 25 repetitions, according to the National Academy of Sports Medicine. An example of an effective weight lifting routine begins with dumbbell bench presses then moves to bent-over rows and finishes with squats, biceps curls and hamstring curls.
Step 3
Employ a variety of cardiovascular machines. Use the treadmill, bike, elliptical, stair-stepper and rowing machine for cardiovascular exercise. A combination of these machines will work your body from several angles and help to avoid common injuries that occur from overuse of specific muscles. Exercise at a moderate intensity for an hour five days a week, says the American College of Sports Medicine. Moderate intensity is defined by 60 to 80 percent of your maximum heart rate which can be calculated by subtracting your age from 220.
Step 4
Enroll in gym fitness classes. Some gyms offer classes with their memberships while others offer classes for an additional fee. Either way, choosing a class that you love will help you stay motivated to come to the gym and the scheduled class will give you something to look forward to. Zumba and kickboxing classes infuse dance and fitness while pilates and yoga help you strengthen and stretch your body. All four of these class styles will offer a group atmosphere that strengthen and tone muscles.
Step 5
Modify your diet. Your diet should consist of 55 percent carbohydrate, 15 percent protein and 30 percent fat, according to American Dietetics Association online editor and licensed registered dietitian, Joanne Larsen. Protein should come from lean sources like chicken and turkey breast while carbohydrates should be from whole grains and veggies--and fats from unsaturated sources like olive oil. Three meals and two snacks--or every three to four hours.
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