How to Lose Weight by going to the Gym
Losing weight and getting fit is not only about crash-dieting or sacrificing the food you love. Exercising is the key to burn calories. By adopting healthy habits and some determination you will not only lose weight but also improve your physical and mental health.
In addition, to losing weight exercise has many other benefits, including improved mood, stronger bones, build up muscles, and also reduced risk of many chronic diseases. So joining a gym is one of the best decisions you can make to lose weight.
Weight Loss with Cardio
Cardio increases your heart rate. It is one of the most effective exercises for losing weight because when your heart rate increases your body burns fat. Whether it is skipping, running, or using an elliptical, cardio helps to increase your metabolism and burns fat.
The more muscles you use to work the more calories you will burn. And at the gym, you can find the best equipment to burn those calories. There are a lot of cardio workout present that help you lose weight.
Low-intensity cardio
You don’t have to exercise at high intensity to burn calories. If you are new at the gym you can start with low-intensity cardio. Low-intensity cardio will also help you burn calories and lose weight. Jogging, bicycling, walking and swimming, all are low-intensity cardio.
You can start slow and can gradually increase the intensity as you feel comfortable.
Jumping Ropes:
Jumping ropes not only improves the coordination between your body functions but the intensity of this exercise increases your heart rate and burns calories. Jumping rope is a mess-free and time-saving exercise which sheds extra weight. it not only burns calories but also boosts mood and helps with stress and anxiety.
Jumping ropes is a full-body exercise that involves your leg muscles, arm muscles, and core muscles. That is why it burns more calories. For a normal person, one minute of jumping rope can burn more than 10 calories a minute.
As the jumping rope is a low-intensity workout so it alone won’t be enough for your weight loss journey. it can be a part of your daily exercise that will increase metabolism and burn calories.
Burpees:
Burpees are one of the most effective exercises that help you burn fat from all over your body and lose weight. Because it targets all the important muscle groups in your body at the same time.
There are a lot of variations to the burpee exercises which you can added to your daily routine. Practicing the basic burpees can also be effective in losing weight but if you got bored with the same exercise you can try these variations which are not only helpful addition to your routine but also help you achieve your goal faster.
It contains squats, jumps, and pushups. These exercises not only help you burn calories fast but also increases your upper and lower body strength.
High-Intensity Interval Training
High-Intensity Interval Training or HIIT is one of the most popular exercises these days. Because it increases calorie burn and fat loss. These workouts are the best type of exercise for a person who has a busy lifestyle and going to the gym for two hours is impossible.
The maximum HIIT workout is around 30 minutes but there are many other HIIT workouts that only take even less than five minutes.
When you want to lose weight, burn fat, and build lean muscles HIIT workouts are best at that. These workouts not only help you burn calories but also the effect of that intensity keeps your body working longer.
In addition to fat burning and building muscles, HIIT workouts increase the production of your human growth hormone. which means an increase in your metabolism. An increased metabolism makes it less likely for your body to gain weight.
Weight loss with the strength training exercise
With cardio and High-Intensity Interval Training, weight training or strength training is also very important. Because strength training uses energy that is stored in the muscles so, in this type of training you produce more muscles. And producing more muscles burns more calories.
There are a lot of great exercises included under strength training:
Push-ups
Push-ups are one of the most effective exercises not only in losing weight but also in building up muscles. It stabilizes the core, builds up upper body strength. And also increase muscle mass in the arms. When push-ups are done correctly it works the chest and the core at the same time.
There are many different ways you can do push-ups depends upon your intensity. But push-ups alone
fails to burn many calories and build up body muscles. So, you have to add cardio or some high-intensity workout to get better results.
Lunges:
Lunges is the best option because it has many variations. You can do them forward and backward also. On the other hand, they can be weighted and unweighted All the different types of lunges have different effects on your body.
In the weighted one, you have to hold the weight plate next to your chest or lift it overhead. In this way, you can burn even more calories.
Step-ups:
Step-ups are also one of the great exercises that not only burn fat but also strengthen the legs while stabilizing the core and the lower back muscles. Because when you are doing step-ups you keep your back straight and your abdominal muscles tight.
It also increases hip and the ankle ability to move. That’s why it is a part of almost every athlete’s workout.
Deadlifts
Deadlifts are the exercise that not only reduces fat but also build up muscles on both lower and upper body. Because it works for several muscle groups it increases the level of fat loss and burns more calories. Additionally, deadlifts can also be used to increase muscle growth if done properly.
You can perform deadlifts by lifting any type of weight like dumbbells, trap bars, or kettlebells.it depends upon your intensity to do that workout.
Stick with an active routine
There is no magic when it comes to weight loss. So, you have to stick with a proper exercise routine if you want to burns calories. Adding exercise with a healthy diet is a more effective way than depending only upon dieting.
Exercise not only lose weight but also decrease the risk of many types of cancer and other diseases. It also improves your mental health and mood keeps your thinking skills sharp as you age.