Before you step foot into the gym in search of weight loss, evaluate your current diet. Eating high amounts of processed meats, refined baked goods, deep-fried foods and sweets needs to become a thing of the past. Follow a diet that includes nutrient-dense foods such as fruits, vegetables, whole grains and lean meats. That will give you the energy you need to work out, and it will also promote weight loss. Spend your time at the gym building muscle and burning calories.
Step 1
Utilize the cardiovascular machines to burn calories and lose weight. Treadmills, elliptical machines, stationary bikes, rowing machines and stair climbers are all popular cardio machines. Pick a machine that you like and use it 3 days a week on alternating days. The American College of Sports Medicine recommends 60 to 90 minutes of cardio to lose weight. Adhere to these guidelines strictly to lose weight fast.
Step 2
Lift weights to build metabolically active muscle and increase your caloric expenditure while at rest. For every 3 pounds of muscle you add, you will burn 630 to 1,050 extra calories a week, according to the University of Michigan Health System. Utilize the weight machines or use free weights to target all your major muscle groups. Do exercises such as chest presses, shoulder presses, back rows, triceps pushdowns, biceps curls, leg presses and stability ball crunches.
Step 3
Perform your exercises in the form of a circuit. Aim for 12 to 15 reps with each exercise and do them consecutively. Take a 30-to-45-second rest break between sets; repeat the circuit 4 or 5 times per session. Work out 3 days a week on the alternating days of your cardio.
Step 4
Attend fitness classes to get a whole-body workout. Look for a schedule of classes that your gym offers. Step aerobics, cardio sculpt, dance aerobics, boot camp conditioning and kickboxing are common classes. Substitute your regular cardio sessions with classes when you attend them.
Step 5
Change up your cardio routines. Once you are exercising for 10 to 20 minutes on your cardio machine, mix in 10-to-20-minute increments of interval training. Increase your intensity for 30 seconds, then decrease it for 60 seconds. Alternate back and forth. The more vigorously you exercise, the more calories you'll burn, according to the Mayo Clinic.
Member Comments