The gym offers you an array of options for achieving your weight loss goals. A well-rounded workout routine incorporates several types of exercise each week with cardiovascular activity giving you the most calorie burning benefit. To lose weight you have to burn more calories than you take in, and daily exercise is optimal for burning calories. The various forms of equipment, weight machines and fitness classes provided in most gyms allow you easy access to create a routine that works best for your fitness level. However, be sure to also eat healthy to optimize results.
Step 1
Ask gym staff to personally show you how to use the equipment properly and provide you a schedule for fitness classes offered. If you are new to the gym, you may want to learn proper use of equipment including suggestions on form and technique. Gym staff can help you get acquainted with the tools you need to successfully lose weight. If you have gym experience, it is still a good idea to understand the machines you will be working with.
Step 2
Write a gym schedule dedicating specific days of the week to particular types of exercise. Make a calender or use a log book to record and track your gym activity. This helps you mentally prepare for the day's routine and gives you a guideline to work with. For instance, designate every Monday, Wednesday and Friday to cardiovascular workouts using the elliptical, stationary bike or treadmill with a goal of burning a specific number of calories on those days.
Step 3
Designate one workout per week to circuit train. Circuit training combines resistance and cardiovascular exercise using low weight with high repetitions. This strengthens your heart, defines and tones your muscles and burns calories. Most gyms have a circuit-training area with equipment set up for you to use in succession. Generally, you might complete 15 repetitions per station with 30 seconds of rest in between and cycle through each station two to three times per workout.
Step 4
Build and tone your upper and lower body with strength training once a week per body region. Strength training is important for building muscle, which burns fat. Include a weekly, 30-minute upper-body workout focusing on your biceps, triceps, back and shoulders. On another day focus on your lower body for 30 minutes and work your glutes, quadriceps, hamstrings, thighs and calves. Use the multifunctional cable machines or train with free weights.
Step 5
Spend the majority of your weekly workouts on cardio exercise to burn the most calories for weight loss. Activities that count as cardio include treadmill walking or running; riding a stationary bike, elliptical trainer or stair climber; or joining a kickboxing or aerobics class. Using the cardio machines helps you track your calories burned, distance and intensity level. Engage in cardio for at least 30 minutes each workout but spend an hour to maximize your calorie burn.
Tips and Warnings
- Burn 500 calories a day to lose 1 lb. a week. For best results, combine daily exercise with eating few calories from meals. Always warm up, stretch and cool down for each workout to prevent injury and help maintain muscle flexibility. Take water with you to the gym and refill as needed to maintain proper hydration. Track your calories burned each day and weigh yourself weekly to measure progress. If you do not lose at least 1 lb. per week, you might need to modify your exercise and eating plan.
- Consult your physician before starting exercise and weight loss plans.
References
- FamilyDoctor.org: What It Takes To Lose Weight
- Cleveland Clinic: Eating Sensibly to Achieve a Healthy Weight
- MayoClinic.com; Fitness Training; Elements of a Well-Rounded Routine; September 3, 2011
- The Stretching Institute: Warm Up Exercises and Stretches; Brad Walker; 2011
- American Council on Exercise; Circuit Training; Fabio Comana
Member Comments