Have you joined the gym to lose weight? It’s a big step because if you want to lose weight it’s essential that you combine a healthy, low-fat diet with regular exercise. The gym is a perfect space where you can do cardiovascular activities and tone your muscles, as well as being able to attend directed classes that are more enjoyable and fun. In this article we are going to tell you how to lose weight in the gym, indicating the best options you have to burn off those extra kilos. Get fit right now! 8 Steps To Yoga exercises to lose belly
Table Of Content
1. Motivation is important
2. How many times to go to the gym to lose weight
3. A good routine to lose weight in the gym
4. Toning is important
5. Combine different intensities to lose weight
6. Gradually gain more weight
Motivation is important
The first and most important thing to lose weight in the gym is not to lose motivation. Many people when they start doing a training routine usually expect visible results from the first weeks and that is very difficult because everything depends on the lifestyle you have led until now and the dietary practices you follow in your day-to-day.
Thus, it is important that you know that the visible effects of sport begin to be observed after three months, as long as you are constant and bet on healthy habits. In this article, we give you a series of tips so you can be motivated to exercise. According To Joanna Soh’s Official My Fat Burning GYM Routine (Treadmill Interval Running)
How many times to go to the gym to lose weight
In addition, you will not be able to lose weight if you go to the gym intermittently and you are not constant with your training. Keep in mind that in order to see the results of the exercise, at least, you must attend 3 days a week; if you only go two or one day, keep in mind that your body will hardly notice the sport and it will not do much good. Therefore, set a fixed time to go 3 days a week and thus lose the extra kilos.
The minimum is 3 days but the maximum is 5, think that our body needs to rest to be able to regenerate and thus get the muscles to become stronger. It is counterproductive to go to the gym 7 days a week because you do not allow your body to assimilate the exercise and you could suffer from overtraining. In this article, we tell you in detail how often to go to the gym.
A good routine to lose weight in the gym
Another trick to lose weight in the gym is to start your training with strength exercises and finish with aerobics. Yes, we know that the opposite order has always been defended, but the truth is that to make the most of the fat burning that is achieved with cardiovascular exercises, we have to start with strength. We tell you why:
Glucose (sugar) is stored in the body, which comes from the food we eat. These reserves are found in the muscles and in the liver, therefore, if we start training by exercising the muscles, we get these reserves to be consumed and, therefore, to take advantage of the energy.
Then, we will finish with the aerobic exercise with which we will not take advantage of the energy of glucose but directly affect the fat reserves that we have stored. Therefore, we take much more advantage of the exercise and we manage to burn more fat. How yoga exercises help to lose weight
Example of a routine in the gym
Therefore, and continuing with what we have just told you in the previous point, a good training routine would be divided into these stages :
- We start with 5 minutes of body stretching
- We continue with a session of strength and bodybuilding exercises
- Next, we will do the cardiovascular activities
- We finish with stretching to avoid injuries
Toning is important
Another mistake that exists in the conception of doing sports to lose weight is that many times it is believed that just doing aerobic exercise is enough to lose weight. As we have already said, that is a mistake since the best combination that can be done is the one that mixes cardio with strength. The reason is simple: when you gain muscle mass you get to speed up your metabolism because the more muscle you have, the more calories you consume daily.
Combine different intensities to lose weight
To make the most of the time that we are in the gym, there is another trick that is worth knowing and that is that when you do cardiovascular exercises, combine different intensities. Keep in mind that the body gets used to it very quickly and if you usually do 30 minutes of stationary cycling with the same force, in the end, you will barely burn calories.
The best thing is that you combine quieter moments with more intense ones to ensure that your body is active all the time and does not get used to this routine. It is for this reason that so many sprints are done in spinning classes: because the secret to losing weight is in combining intensities.
Gradually gain more weight
Continuing with what we have just told you, you have to know that the same thing happens with bodybuilding exercises, that is, your body gets used to the weight and, in the end, it stops needing so much energy to make that movement. Therefore, it is important that you observe how your body reacts to the weight and when you feel that it no longer costs you effort, increase the amount you lift.
In this way, your body will not be used to it and you will ensure that it is always working. In this article, you will be able to understand specifically how often it is recommended to change weight in the gym.