You've joined a gym? Congratulations! It's not always easy to take the plunge. You're finally ready to get rid of those extra kilos you've accumulated over the years with cheese, chocolates and other sweet and savoury treats. But how do you do it? Which activity should you choose to lose weight quickly? Don't panic, we're here to help.
1. Cardio at the Gym to Lose Weight
This will be an essential part of your training : cardio is the most effective physical activity for losing weight. It will take some time, but it's well worth the effort.
Basically, to lose weight, you need to burn more calories than you consume. Sounds simple enough, doesn't it? Without changing your diet (but we'll come back to that), if you do cardio 3 to 5 times a week, you'll start losing weight. But be careful! Don't undo all that good work with chocolate bars after your session, just because you've worked out. Eating well and training well are the secrets to losing weight.
There are several pieces of equipment or accessories you can use in your favourite gym : a treadmill, an exercise bike (you know, those spin sessions where you pedal like a mad thing while a sadistic instructor yells at you to go faster), an elliptical trainer, a rowing machine, a skipping rope… Basically, anything that will get your little heart going! Another sport that's good to boost your weight loss iscrossfit. This highly fashionable exercise combines strength training and cardio, and gives great results. It will reduce your body fat and increase your muscle mass. We've already mentioned the frequency of your weekly activity. A session should ideally last longer than 45 minutes.From this point, your body will start burning stored fat. But rest assured : from the first minutes of activity, you'll already be burning calories.
Generally, it's better to do 30 minutes every day than 2 hours twice a week. Again, regularity is one of the keys to your success.
2. Losing Weight at the Gym : Don't Forget Strength Work and Diet
When people want to lose weight, they tend to just do cardio. This will burn fat, but you also risk losing muscle, which won't give you a great physique in the end.
The solution is this : you need to do a little strength training at the end of each cardio session. With a little effort (push-ups, dumbbells, machines, etc.), you'll maintain your muscle mass (or even increase it) and your fat will melt away like snow in the sun (or almost).
A concrete example : when I started doing cardio and strength training frequently, I went down one trouser size but stayed the same weight.How is that possible? Because fat takes up more space than muscle. So forget the myths telling you that strength training will automatically make you look like a Canadian woodcutter.
One final but very important point:when you want to lose weight at the gym, it's almost essential to adapt your diet accordingly. As we were saying above, you'll automatically lose weight if you do more cardio and don't change your diet.
Nevertheless, the weight loss will be faster if you reduce your daily calorie intake. It's all a matter of motivation!
Now you have all the elements you need to start losing weight at the gym.