Exercises to Lose Weight in the Gym
gym offers you all the facilities you need to create the environment within your
body to lose weight. To prepare the body for losing weight you need
to combine all four areas of exercise into a routine.
Never forget that exercise is only part of the solution to getting into shape. Without the correct nutrition and the right internal environment the body will struggle to lose fat.
refers to running, walking, rowing, cycling etc. There are no right or wrongs about which to do but if you want to feel fitter in the real world then jogging has the greatest cross over effect. If your body cannot handle jogging then you should start with walking while doing rehab to the areas that are preventing you running.
For weight loss the key is intensity. What is a high intensity depends upon your current levels but the idea is you are working hard. I have
seen so many people aiming to do 40 minutes cardio per session or
burn 400 calories. This is missing the point. You should aim to
go harder for shorter periods of time. The focus is on intensity.
Though a percentage of people do well on the longer cardio the vast majority do not. So limit the volume (time) and step up the effort (intensity). This will prove far more effective
mentally and physically when it comes to losing weight. (Note, some people do better with zero aerobic training in their plan).
time you have saved by doing only 10-15 minutes of total cardio
can be used for resistance training. Lifting weights produces hormonal
changes within the body that makes losing weight easier, more manageable
and a natural part of getting fitter. Resistance training builds
your muscle tissue upwards and counters the stresses of daily life.
key to resistance training is ensuring you are using a weight that
takes you to the point of fatigue (can't lift anymore) before 15
reps. This is where many people go wrong, especially women.
exercises really should be performed with free weights as this trains
many more muscles at the same time which then produces a greater
hormonal shift which is the key to losing weight.
Two amazing exercises for losing weight are squats and lunges. However, even these exercise will struggle to generate results if you do not use a heavy enough weight to induce fatigue. As with the running. If your knees hurt on such exercises you should use a modified version until you have done rehab to resolve the problem. in addition to this you can use other weight exercises such as bench press, bent over row, press ups, pull downs, cable twists,shoulder press, stomach work on a ball and much more.
plays an important role in creating good health by removing toxins
from the body and restoring ideal posture. When your posture is
perfect blood and nerve flow is at its most efficient which will
help the health of the organs and thus improve your overall health
and therefore allow you to lose weight more easily.
key to stretching is to discover which muscles are tight and loosen
these rather than stretching any old muscle. Stretching is comprised
of the traditional type stretching
e.g. touching toes and active stretching
is the strengthening of the muscles that support the spine. Almost all gyms have swiss balls to use which are good for engaging the stomach musculature. To maximize effectiveness ensure you are comfortable with contracting
the key core muscles. At this point there are various exercises you can do such as ball rolls, ball planks, lateral rolls, leg curls and ball twists to strengthen the mid section.
your training and increase difficulty
training programme within the four areas must be adjusted progressively
to ensure you are receiving the right stimulus for the body to change.
Turning up to just do the exercise does not work. Instead you must
challenge the body so that it is increasing in 'fitness' after each
session. This produces the effect of what you want ultimately -
fat loss. To ensure the body is increasing in fitness after each session
you must use the principles of
For example, you may lift all weights for 15 reps for 3 weeks. After this point you change your target down to 10 reps. To ensure fatigue is met at 10 reps instead of 15 you must use heavier weights than what you were using. These new weights will force the body to adapt. After another 3 weeks you can change the target rep to 5 reps and increase the intensity (weight used) again. Any weight increase should not be done at the expense of using good technique.
A final point to note is that
different people need different amounts of the exercise types, depending
on their particular body type. So some need to do a lot more weights
than cardio exercise. While some need to do less weights but a little
more cardio. The way to find out is by comparing your results on the different training plans. Underpinning all training plans is the use of intensity.
is part of the weight loss equation
lose weight without the other aspects of nutrition and lifestyle
may prove to be impossible. It is essential you use metabolic
typing to combine the specific foods your body needs to the
right exercise to lose weight.