More than 50 million people across the United States belong to some type of fitness center or gym, according to the International Health, Racquet and Sportsclub Association. Exercising in a gym can give you a variety of exercise options to help you lose weight. A good gym workout plan for losing weight includes cardiovascular exercise and resistance training. Consult a physician before beginning any new workout program.
Weight Loss
You lose weight when you burn more calories than you consume on a regular basis. Many people try to lose weight by just reducing their caloric intake, or "dieting," but exercise combined with a reduced-calorie diet produces the best results. Plan to exercise at your gym at least five days a week, and preferably every day, to see significant weight loss. Aim to lose 1 lb. a week for long-term success. To do so, you must consume 3500 fewer calories than you burn, or 500 fewer per day.
Cardiovascular Exercise
Cardiovascular exercise should be the largest component of your gym workout plan. To start, accumulate 150 minutes a week of moderately intense exercise. Start by walking at a comfortable pace with no incline, and gradually increase your speed and incline to increase the challenge. If you are extremely overweight or obese, gradually build up to a total of 200 to 300 minutes of exercise spread throughout the week.
Resistance Training
Regular resistance training can increase your strength, bone density and lean muscle mass, and help you lose weight. By building muscle mass, you burn calories even at rest. In a gym, you have many equipment options,including free weights, weight machines, resistance bands and medicine balls. Perform resistance exercises two days a week on non-consecutive days to aid weight loss. Do one set of eight to 12 repetitions, and perform one exercise for each major muscle group. Choose a weight that is challenging but allows you to complete your reps with proper form.
Tips
Write down your weekly plan at the beginning of every week. Detail what you will do each day: cardio only or cardio and resistance training. Record what cardio you plan to do and list the resistance exercises you are going to perform. Start with as little as 10 to 20 minutes of cardio and gradually build up your intensity, frequency and duration. Consistent workouts are the key to your success, so don't skip going to the gym unless necessary. Try fitness classes to help you stay motivated, or consider hiring a certified personal trainer.
References
- International Health, Racquet and Sportsclub Association; "U.S. Healthclub Membership Exceeds 50 Million, Up 10.8%..."; April 2011
- IDEA Health and Fitness Association; ACSM Position Stand on Weight Loss; April 2002
- University of New Mexico; "Exercise vs. Diet in Weight Loss"; Christina J. Paez and Len Kravitz
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