The best gym routine to lose weight should consist of cardiovascular and resistance exercise. To improve your chances of losing weight, do your gym routine at least three days a week. Accompany your routine with an appropriate nutrition plan. Seek the advice of your doctor before starting an exercise routine.
Warm Up and Cardiovascular Exercise
Start your gym routine with a warm up. Warmed-up muscles work more efficiently and lessen the risk of injury. Combine your warm up with your cardiovascular routine. Do 30 to 45 minutes exercise on any, or on a combination of cardiovascular equipment such as the treadmill, rowing machine, elliptical machine, stair climber or stationary bike. If you are new to exercise, start with a comfortable pace that enables you to carry on a conversation. Cardiovascular exercise elevates your heart rate, burns calories and uses fat as energy.
Stretching
Do stretching exercises to maintain the flexibility of your joints and muscles. Stretch your shoulders, chest, lower back, hip flexors, groin, hamstrings and calf muscles. Stretches help prevent injury. Stretches also prepare you for the resistance training segment of your gym routine for losing weight.
Resistance Training
Resistance training helps you build and maintain lean muscle tissue. Lean muscle tissue elevates your metabolism and boosts your ability to burn fat and lose weight. A study conducted by Tufts University and reported in the August 1994 issue of the American Journal of Clinical Nutrition, found lean muscle tissue gained from resistance training results in more calories burned and greater fat loss. Do whole body workouts and focus on exercises such as the bench press, lat pull downs, overhead press, and leg press, which work the main muscle groups of the chest, back, shoulders and legs. Do three sets per exercise using moderate weights for 12 to 15 repetitions. Take a one-minute rest between sets to maintain intensity.
Intense Circuit Routine
Do a circuit of exercises such as the seated chest press, dumbbell shoulder presses, seated row pulls, abdominal crunches, reverse crunches and squats. Do 15 to 20 repetitions per exercise and maximum reps on the abdominal and reverse crunches. Rest for about three to four minutes and repeat circuit three or four times. This gives you an intense routine of about 15 minutes, designed to burn calories and blast your metabolism into a super fat-burning mode.
Member Comments