We are searching data for your request:
Upon completion, a link will appear to access the found materials.
In addition to a healthy diet, regular exercise is essential to lose weight. Mayo Clinic preventive medicine specialist Donald Hensrud, M.D., states that exercise helps you burn calories more effectively and makes it easier to maintain weight loss. Performing the wrong types of exercise, improper form and not working out at the correct intensity can keep that number on the scale from going down. By properly working out at the gym and monitoring your diet, you will get the best weight-loss results.
Break a Sweat
Exercising on the treadmill, elliptical machine, stationary bike or stair-climber can help you burn calories in the gym. Taking an aerobics class and swimming in the gym's pool can also whittle away fat. For the best weight loss, the Centers for Disease Control and Prevention suggest performing five hours of aerobic exercise per week. Exercise at an intensity that speeds up your heart rate -- you should be able to talk but not sing. Perform a variety of cardio exercises to stay challenged and to avoid boredom and plateauing.
Because muscle tissue uses up calories to maintain itself, strength training to maintain and increase muscle tissue can stimulate weight loss. One pound of muscle burns about 15 to 50 calories per day, while one pound of fat only burns two calories. Incorporate strength training into at least two days of the week, as recommended by the CDC. Work your way up to perform eight to 12 repetitions per exercise for a total of three sets. Use enough weight so that the last repetition of each set is difficult to complete. Most gyms have free weights and weightlifting machines you can use. Some might also teach weightlifting classes or have resistance bands and medicine balls available to add variety.
Adjust Your Lifestyle
Even though paying for a gym membership can serve as motivation to actually go to the gym and exercise, what you do outside the gym also affects your weight loss. Eat a reduced-calorie diet, but avoid drastically cutting calories or eliminating entire food groups. Eating smaller portions, skipping dessert and replacing high-calorie foods with lower-calorie foods can have an impact on your weight. Get about eight hours of sleep each day and remember that daily activities can also burn calories -- take the stairs more often, walk instead of driving, wash the car, clean the house or mow the lawn.
Consult your doctor if you have a preexisting medical condition, to make sure that the diet and exercise routine you're considering won't have a negative effect on your health. When exercising, go at your own pace -- always warm-up at the beginning and cool down at the end of your workout and gradually increase your exercise intensity as you get stronger. If you're new to exercise and going to the gym, hire a personal trainer. He can teach you proper exercise form and help you establish a workout routine based on your fitness level.