What To Do In The Gym To Lose Weight Fast


Besides a healthy diet plan, regular exercise is important to lose weight. Mayo Clinic preventive medicine specialist Donald Hensrud, M.D., says that exercise can help you lose calories more effectively and makes it easier to maintain weight loss. Doing the incorrect types of exercise, improper form and not exercising at the right intensity can continue to keep that number on the scale from going down. By correctly exercising at the gym and checking your daily diet, you will get the best weight loss results.

What To Do In The Gym To Lose Weight Fast

What To Do In The Gym To Lose Weight Fast

What To Do In The Gym To Lose Weight Fast

Stop a Sweat
Working out on the treadmill, elliptical machine, stationary bike or maybe stair-climber will help you burn calories in the gym. Taking an aerobic exercise class and swimming in the gym's pool may also whittle away fat. To find the best weight loss, the Centers for Disease Control and Prevention recommend doing five hours of aerobic fitness exercise per week. Exercise at an intensity that rates up your heart rate -- you have to be able to talk but not sing. Complete a number of cardio exercises to remain challenged and to stay away from boredom and plateauing.

Build Muscle
Since muscle tissue uses up calories to maintain itself, strength-training to maintain and raise muscle tissue can encourage weight loss. One pound of muscle burns around 15 to 50 calories daily, while one pound of fat only burns two calories. Include strength-training into at least two days of the week, as suggested by the CDC. Work your way up to do eight to 12 repetitions per exercise for a total of three sets. Use enough weight so that the last repetition of every set is hard to complete. Most gyms have free weights and weightlifting machines you should use. Some might also teach weightlifting classes or have resistance bands and medicine balls offered to include variety.

Change Your Lifestyle
Even though spending money on a gym membership can serve as inspiration to actually visit the gym and exercise, what you do outside the gym additionally impacts your weight loss. Eat a reduced-calorie diet, but stay away from drastically cutting calories or avoiding entire food groups. Having smaller portions, skipping dessert and changing high-calorie foods with lower-calorie foods will surely have an impact on your weight. Get about eight hours of sleep every day and keep in mind that day-to-day activities can also burn calories -- take the stairs more regularly, walk rather than driving, wash the car, clean the house or mow the lawn.

Considerations
Check with your doctor if you have a preexisting medical problem, to be certain that the dieting and exercise routine you're considering won't have a negative effect on your health. When performing exercises, go at your own pace -- constantly warm-up at the beginning and cool down at the end of your exercise and gradually boost your exercise intensity as you get stronger. If you're not used to exercise and visiting the gym, hire a personal trainer. He can coach you on proper exercise form and help you set up a workout program depending on your fitness level.