If you can read a magazine during your treadmill workout, you're not working hard enough. For a vigorous cardio workout, you shouldn't be able to talk without pausing and your breathing should be rapid and deep, according to the Mayo Clinic. This gives you the greatest benefits, not only in terms of weight loss, but also in terms of your cardiovascular health.
But if you're short of breath or in pain, it's best to cut back to a moderate intensity and work up to a higher level. Jogging and running can burn more calories than walking, so if you can, up the pace. The same is true for the elliptical machine , stairclimber and stationary bicycle. Remember: The more muscle groups you can work at one time, the more calories you can burn. For that reason, if you are using an elliptical machine, use the handlebars to push and pull to get your upper-body muscles working.
High-intensity interval training , or HIIT, is a type of exercise that alternates periods of intense effort with periods of recovery. The theory is that because you only have to work hard for a short time, you can really push yourself and burn more calories than if you just stayed at a steady pace throughout your workout. Interval training not only saves time, but it's also more effective for fat loss than steady-state training.
Four-Week Workout Plan For Weight Loss
A systematic review and meta-analysis published in the British Journal of Sports Medicine in April examined data from 77 studies and found that people who did interval training lost The researchers noted that fat loss isn't just about the number of calories you burn during a workout, but also about how your body reacts to training afterward.
Because HIIT is so challenging, your body needs to expend more energy to repair and recover. You continue burning calories at a higher rate after a HIIT workout than after a steady-state workout, according to the American Council on Exercise. This type of workout is easy to do on a cardio machine at the gym. Here's a sample workout you can try:. As its name implies, HIIT is intense. If you're just starting out, don't feel like you need to sprint. A mix of walking and running might be just your speed. But do increase the intensity as you get fitter. And don't do HIIT every day.
Your body needs time to recover after tough workouts, so it's best to space these workouts a couple of days apart. If you're not strength training, you're not reaching your full weight-loss potential. Strength training builds muscle mass, which not only makes you look lean and toned as you lose fat, but it also increases your metabolism. According to Paige Kinucan and Len Kravitz, PhD of the University of New Mexico , muscle is responsible for up to 20 percent of your total daily energy expenditure, while fat only accounts for less than 5 percent.
The more muscle you have, the more calories you'll burn around the clock. There are many different types of resistance-training programs for many different goals, whether it's building size, strength or endurance.
The 6-Week To Fat Loss Workouts
The fact is, any one of these programs is beneficial for fat loss as long as it is challenging enough and gets progressively more challenging. If your technique is suffering as you fatigue, lower the resistance or rest longer before continuing. The gym is the ideal place for resistance training since you have access to plenty of machines and tools: the squat rack, heavy barbells, leg press machine, bench press and so on.
Circuit training involves doing several different exercises back-to-back with no rest in between sets. You do a certain number of reps for one exercise, then immediately move to the next.
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At the end of one round, you'll rest for a minute or two and then repeat the round as many times as you would like. You can rotate between almost any gym machine or exercise. Tabata training is a type of HIIT workout in which you do an exercise for 20 seconds, then rest for 10 seconds, and repeat that for eight rounds.
After eight rounds, which equals four minutes, you switch to your next exercise. Just like with interval sprints, the idea is to really work for that 20 seconds, then enjoy the following second rest. Read more: Need a Beginner Workout?
Weight Loss Workout Plan: Your Weekly Fitness Plan To Lose Weight | SELF
How to Start Working Out at the Gym. You can download a Tabata timer app for your phone to make timing easy. Remember to warm up before your workout. Want to Lose Weight at the Gym? Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Bailey is also an Anatomy and Physiology professor.
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Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong. Visit the writer at www. Connect on LinkedIn.
Losing weight at the gym is a lot easier if you have a workout plan. Your body should be a few inches off the floor in a straight line. Bring belly button to spine by contracting your deep abdominal muscles and tightening your buttocks and upper body.
1. Interval Training
Breathe normally and hold for 30 to 60 seconds. Stand with feet shoulder-width apart and arms out in front. Squat down until thighs are slightly higher than knees.
Push arms down and jump up. Land with soft, bent knees, and settle back into the squat position. Repeat 10 times. Lie down on your stomach with arms stretched out in front of you and legs extended. Draw the abdominals up and away from the floor and pull shoulders down away from your ears. Squeeze your abdominals, back muscles and glutes to lift arms and legs off the floor at the same time. Hold in this position, then relax and return to starting position. Start on all fours with your knees under your hips and your hands beneath your shoulders. Extend your right leg behind you and extend your left arm in front of you.
Slowly raise your arm and leg without arching your back. Squeeze your abs and glutes, and then slowly lower your arm and leg.
Alternate sides, performing up to 10 reps per side. From a supine position, lift head and chest in spinal flexion and hover legs above the floor. Keep head and chest lifted as you pump the arms, breathing in for a count of five and exhaling for a count of five, for 10 breaths total. Focus on keeping your pelvis in a neutral stable position, with pubic bone in same plane as hipbones. Reach through your fingertips and glide shoulders away from ears, engaging the back of the shoulder as you pump.
Lie down with your arms at your sides and palms facing down. Place your feet flat on the floor about a foot away from your butt. Raise your right foot up to the ceiling. Holding that foot up, squeeze your glutes and raise your hips. Hold this position and then lower back down and repeat.