A Gym Plan to Lose Weight

If you are working out at the gym and getting nowhere, it may be because you do not have a weight- loss plan. In order to get results at the gym, you may need to consider various aspects of your workout that will help you to achieve your desired results. It helps to have a starting point in order to know your goals and to have a schematic for getting there. If you want to lose weight, here are some tips to get the most out of your gym.

Fitness Test

Have a fitness test to determine where you are at before you begin your training. This type of testing is offered with most gym memberships. Have a trainer measure your waist, thighs, arms, hips and chest area and test your fat level with a caliper or other fat measurement device. He or she will probably perform a cardiovascular, flexibility and strength test as well. These tests should tell you at what rate you need to work to burn fat. In addition, most testing will gauge your results against a norm to help you determine your level current level of fitness.

Personal Trainers

Take advantage of the staff at your gym to help you lose weight. If a personal trainer comes with your membership, have him or her show you some moves that will fit your weight loss goals. If you have to pay a little extra for this service, it is usually well worth the cost. Have him or her show you how to work the machines and use free weights. In addition, have them walk you through the best exercises for your body type and fitness goals. Ask your personal trainer to help you set goals based on your fitness results.

Classes

Take advantage of the classes that are offered at the gym. Most gyms have classes that are geared toward those at low to high fitness levels. Get involved in classes that will give you flexibility such as Pilates or yoga and those that increase your cardiovascular fitness such as kickboxing and step classes. Try to do at least two to three classes per week to gain a moderate level of fitness. Alternate classes to get a good overall body workout and lose weight more quickly.

Weight Training

Work with weight machines that work both your lower and upper body. If you already have a good to high fitness level, you may want to work different body parts on different days. For instance you would do chest and back exercises like chest presses, lat pull downs and flys on one day. The next workout might include leg and gluteus exercises such as squats (with weights), legs presses and inner and outer thigh presses. If you are at a low to moderate level of fitness, you might get a more effective workout by doing all-over body exercises every other day using a circuit training method. In other words you might do chest presses, bicep curls, crunches, leg presses, and squats all in the same workout to condition your whole body. If you do this at a fast pace with no more than 30 seconds in between each exercise, you will lose more weight and increase cardiovascular fitness as well.

Cardiovascular Fitness

Take advantage of the cardiovascular equipment in the gym. Most gyms have treadmills, ellipticals, step machines and bicycles. Use these in particular if you do not take advantage of classes to lose weight and increase fat burning and cardiovascular benefits. Set the level to fit your needs , and change levels to work different areas of the body. Many machines can be set for weight loss, hill climbing, cardiovascular or fat burning. Choose a different level every other workout to increase fitness levels.