Losing weight is not easy, with or without gym access. However, gym access makes the feat much easier, because you'll have access to workout equipment, group classes and personal trainers who provide advice and motivation. Regardless of what type of equipment is available, it takes a deficit of 3,500 calories to lose one pound of fat. Every weight loss program should contain three areas of focus: nutrition, cardio and weight training.
Step 1
Determine the number of calories needed to maintain your current weight. Using basal metabolic rate (BMR) and Harris-Benedict equations found on bmicalculator.net can help you figure out the number of calories you need daily. Knowing the number of calories needed to maintain your weight is important because you can then adjust your caloric intake to lose weight. If you trim 500 calories a day from your maintenance number, you will be trimming 3,500 calories per week, resulting in a 1-pound weight loss. Couple a reduction in the calories you consume with increased intensity of gym workouts, which will also burn calories to help you lose weight.
Step 2
Increase the intensity of your cardio sessions at the gym to burn more calories. Many people spend hours on the cardio machines at low intensity, yet they see little change in their weight or body shape. The old advice was that low intensity exercise burns more fat than high intensity exercise. While it is true that a higher percentage of calories burned at low intensity come from fat, the problem is that it takes far too much time to burn enough calories to make it worthwhile. High intensity exercise increases the amount of total calories burned. Additionally, high intensity cardio can increase resting metabolism much the way resistance training does. A study published in "Science Daily" showed that participants who performed bouts of interval training--low intensity interspersed with high intensity--increased fat burning during and after the workout.
Step 3
Begin a strength training routine. Weight training is important for two reasons. First, it helps to maintain lean body mass (muscle), during a weight loss program. This is very important because lean body mass is what drives the metabolism. Second, weight training can increase lean body mass, further boosting the metabolism.
Tips and Warnings
- If you are new to the gym or are struggling to lose weight, you may want to consider hiring a personal trainer to help you. A personal trainer can help you find the right cardio and resistance program for you. Be sure he is certified by a nationally accredited organization such as American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), or National Academy of Sports Medicine (NASM).
- Consult your physician prior to beginning any diet and exercise program.
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