Have you come back from a vacation with an extra kilo or two? Looking to get rid of that annoying belly fat to look your best? Don’t worry. Find out the best exercises to lose weight in the gym. Take note and give them a try!
Set yourself a goal for the next few weeks to get in shape by eliminating accumulated fat and kilos. Remember that the healthy way to lose weight is to follow a balanced diet, combining it with physical activity that increases your caloric expenditure. Utilising supplements like the best protein powder to lose weight will also help in the fat burning process.
Going to the gym to lose weight is very common for most people, and it’s a great way to achieve that goal. You will start to burn extra calories while toning all of your muscles and gradually increasing your cardiovascular capacity. Find out what best fat burning exercises below.
The best exercises to lose weight in the gym
Don’t be obsessed with the weight scale when you start your weight loss exercises. When it comes to training you should be interested more in reducing the percentage of body fat than the kilos you lose. Many people are surprised to see that they exercise and gain weight in the first few weeks.
It is something normal and temporary that occurs due to the development of the muscles. A lot of people in this situation can give up early instead of persisting through it, since they believe that the gym isn’t doing anything for them. However, with the gym workouts to lose weight that we propose and the advice of a qualified personal trainer, you will obtain good results sooner than you expect.
1. Cardio machines
When it comes to trying to lose weight in the gym, you have two great allies at your disposal: the treadmill and the elliptical. Without a doubt, they are the two machines with which you can burn more calories in less time, which puts them among the best. Adapt your effort on them based on your physical condition and increase your effort little by little.
The treadmill, or the running exercise machine for beginners, is among the best cardio for weight loss that you can do in the gym. You can start running on the treadmill for about 20 minutes twice a week and extend the sessions until you reach 30 – 40 minutes. The great thing about treadmills is that as you get better you can turn up the speed to run faster, and even set it at an incline to emulate running up hill.
Training on an elliptical is fantastic to lose weight and work the lower body and muscles of the arms and the core. The elliptical workout is an excellent option to regain physical shape in a short time by eliminating kilos in the gym, and should be a go to machine for weight loss purposes. These ellipticals are machines such as the stepper machines, but you can also use exercise bikes in the gym for weight loss.
2. Circuit training
Circuit training is a great option in terms of cardio workouts at the gym. At many gyms you will find specific programs to exercise intensely and achieve rapid fat loss. They are the so-called global or circuit workouts, which combine different cardio and strength exercises to get you to lose weight and tone at the same time. You can do them yourself, or as part of class of people with an instructor in charge to direct the exercises.
Circuit training often utilise a variety of the best exercises to lose weight in order to achieve results across the whole body. Box jumps, jumping rope, jumping jacks, stride, sit-ups, squats are some of the exercises that are part of each of these ‘fat burning’ sessions. They also include high intensity intervals (HIIT training) that increase metabolism basal, making you continue to burn calories after the workout is over.
This is a highly recommended option for the purpose of weight loss, but be prepared to feel sore from the high intensity. To get the best from these sessions, it is important to pair it with the best diet to lose weight. Both of these combined will help to achieve the results you are looking for quicker.
This is a great way to burn calories and have fun at the same time. It is practiced in group classes at the gym, which is something that always increases motivation. Spinning consists of pedalling to the rhythm of the music in an entertaining and engaging way, making you lose kilos in the gym without realizing it.
When spinning it is done correctly it can be the quickest way to lose weight while enjoying yourself. If you have friends who are looking to lose weight, join this class with them and start working together to achieve your goals.
It is important to note that to achieve the best results with spinning, you should try to have the best footwear for it. It can make a huge difference in the grip you have during the session, and can prevent you from risking an injury. If you have to compensate in the way you pedal because your foot might slip, it can cause issues with your form which leads to certain muscles being over-worked.
4. Classes for aerobic and strength activities
You have different options to lose weight in the gym having fun while practicing the activity that best suits your preferences. You can choose to focus on one of these options, or a variety of them to keep your workouts fresh. At the end of the day do what you are comfortable with but keep focused on the goal of losing weight.
Zumba is a fantastic way to get your body moving. It is essentially a workout that is achieved through dancing, and is usually done as a group class. Zumba is perfect for getting rid of a number of calories in each session while making improvements in your balance and the coordination of your movements.
Body combat, meanwhile, has become a fan favorite cardio workouts in recent years, because slimming down and increasing your strength is possible in just a few weeks. In a one-hour class you perform constant movements and exercises typical in martial arts. Boxing and kick-boxing movements are some of the normal things you can expect from the class. It can help eliminate more than 500 calories, while also getting a complete and intense muscular workout for the body.
If you prefer, the body pump is the perfect alternative for losing weight in the gym, but as long as you have a minimum physical shape. Since some of its exercises to lose weight include the usage of weights to increase the strength and volume of the muscles, your body will need to be able to complete the movements.
These are just some options for all tastes and preferences when working out. The focus is for you to achieve your ideal weight in the gym by practicing the most effective exercise that best suits your needs. Give these a try and find what works best for you!