How to train in the gym to lose weight?

The problem of excess weight, alas, is one of the most common these days! A sedentary lifestyle, cars, computers - all this negatively affects our health and well-being. But you shouldn’t give up! If you want to know how to work out at the gym to lose weight, you must be mentally prepared for long and regular physical activity. You should work out in the gym at least 3 and maximum 5 times a week for 120-180 minutes, while not forgetting to maintain water balance, diet, and the nuances of recovery...

1. Aerobic exercise.
2. Power load.
3. Relaxation.

Individual approach.

If you have the opportunity to hire a personal trainer, then it will be much easier for you. The specialist will select a training program that will depend on your physiological parameters (height, weight, body mass index), show and tell you what exercises you need to do and why. Recommend a diet and rest plan. You can create a similar program yourself based on the recommendations of our website. It is necessary to remember: you cannot focus on anyone, because each person’s body is unique.

Take an integrated approach. Each workout should consist of 3 stages: aerobic exercise, strength exercise and relaxation.

Aerobic exercise.

The first thing that helps you lose weight in the gym is exercising in the cardio zone, which has elliptical trainers, treadmills, and exercise bikes. Burning subcutaneous fat begins after about 20-25 minutes of training, and visceral fat even later, so you should not set records in running speed. You have been gaining excess weight for months or years, and you won’t be able to lose it in a short time. Get used to the idea that you are not a sprinter, but a marathon runner.

Experts recommend starting a workout in the gym to lose weight on a treadmill. Set the minimum speed, for example, 4 kilometers per hour. The angle of inclination of the canvas on the track should be zero. Start walking slowly until you feel warm in your body. Keep your first cardio session light and build up the pace over time. In the second lesson, you can try walking 4.5-5 kilometers per hour. Monitor your heart rate (trainers usually have built-in heart rate indicators) and breathing. Breathing should be smooth and deep. Your heart rate should not be higher than 65-70 percent of your resting state - this is the so-called “fitness zone”. That is, if at rest your heart rate is 75 beats per minute, then during aerobic exercise it should be a maximum of 125. Such training increases endurance, strengthens the cardiovascular system, relieves stress, and most importantly, allows you to gain the desired weight.

Power load.

Many people believe that exercise on machines is only recommended for those who want to show off their ripped muscles. This is a big misconception. When losing weight, strength training is necessary, as it will tone muscle tissue, make you more resilient, and prevent your skin from sagging. Therefore, get ready to train not only in the cardio zone of your fitness center. We will also need strength training equipment.

Examine the exercise equipment in the gym, find out the purpose of each of them. Don't try to get through them all in one workout. For example, twice a week, devote a lesson only to the muscles of the legs and buttocks, the other two workouts to the muscles of the abs, arms, and back.

Don't try to put a lot of weight on it. At the beginning of training, 13-18 kilograms (for women), 18-25 kilograms (for men) and 2-3 approaches will be enough. Then increase the number of approaches to 5-7, and the weight by a maximum of 10 kilograms. Strength training should not be more than three per week, otherwise you will “clog” your muscles, for which you will pay with soreness (long-term muscle pain) and a complete loss of desire to exercise further. It has long been proven that it is better to train more often, but a little at a time, than rarely, but to the point of exhaustion.

Relaxation.

The cool-down is the final, but very important part of the workout. The ideal option is stretching. If your gym doesn't offer group classes, ask a trainer to show you a set of exercises. Perform them every time after strength training. During stretching, your heart rate returns to normal, your body “calms down,” and blood flow to your muscles increases, which helps them relax and start the recovery process. Proper stretching perfectly relieves pain if you suddenly over-exercise on exercise equipment and feel discomfort.

If possible, visit the sauna after the gym. The steam room is a wonderful relaxation for strained muscles. There should be several visits (minimum 2 and maximum 5) for 5-10 minutes each. After each visit, take a warm shower, and after a couple of months of constant training, the water jets can be made colder.

By following all the above rules and regularly taking care of yourself, you will inevitably begin to lose excess weight. We guarantee this to you! Well, see you at the fitness center!