Going to the gym to exercise has become the first choice for people living in cities. Some people want to lose weight, some people want to increase muscles, some people want to exercise, etc. According to statistics, most people who go to the gym to exercise are to lose weight. So how to lose weight in the gym, what exercises should be done, and how long will it take to achieve the effect?

First of all, answer the questions about how to lose weight in the gym and what exercises should be done? Here are three methods:

The first method: (strength exercise aerobic exercise) weight loss

The so-called strength exercise is to use various fixed fitness equipment and free weight equipment in the gym Wait for strength exercises, which is what we call muscle training. The purpose of muscle training is to improve the quality of human muscles and increase muscle appropriately to increase the body's calorie consumption and thereby reduce fat accumulation.

Aerobic exercise means exercising in the gym using treadmills, mountain climbers, elliptical machines, stair machines, bicycles, rowing machines, etc. for at least 20 minutes each time. This method of using strength exercises first and then aerobic exercise to lose weight is durable and difficult to rebound.

The second method: pure aerobic exercise to lose weight

Pure aerobic exercise to lose weight is to use only treadmills, mountain climbers, elliptical machines, stair machines, bicycles, and rowing machines in the gym Exercise for at least 30 minutes each time. This method of simply using aerobic exercise to lose weight is more obvious at the beginning of weight loss, and the effect of weight loss becomes less obvious later on. Because simply using aerobic exercise to lose weight loses not only fat, but also body muscles. This leads to the body consuming fewer and fewer calories in the later stages of weight loss, and the weight loss effect becomes worse and worse. At the same time, this kind of pure use of pure aerobic exercise to lose weight is also easier to rebound.

The third method: circuit training to lose weight

Circuit training to lose weight is to use aerobic fitness equipment and strength fitness equipment to alternate exercises in the gym. For example, after the practitioner runs on the treadmill for 3 to 5 minutes, he then performs 1 minute of chest pressing exercises with a seated machine (using a weight below moderate), and then returns to the treadmill for 3 to 5 minutes of running, and then Perform sit-ups for 1 minute... Follow these steps and perform 8 to 10 consecutive cycles to end a weight loss training. This method of using circuit training to lose weight is very effective in losing weight, and this method of weight loss is also not easy to rebound.

The above three are basically the main weight loss methods used by people who go to the gym to exercise. No matter what method they use, as long as it suits them, it is a good method. Because going to the gym to lose weight is not just about losing weight, the key is to do it on the basis of health.

On the basis of maintaining exercise when going to the gym to lose weight, you also need to pay attention to a little control over your daily diet. In particular, the amount and type of food consumed at dinner every day need to be strictly controlled. It is generally recommended that during weight loss, the food intake for dinner should be halved, or even skipped. In terms of food weight, try to choose vegetables and fruits, and reduce fried and starchy foods, such as fried chicken, rice, bread, potatoes, etc.

As for how long it will take for going to the gym to be effective, it depends on how often the practitioner goes to the gym and whether the diet is properly controlled. Generally, you can ensure that you go to the gym to exercise 3 times a week, 1.5 hours each time, and you will see results after 6 weeks. This effect can be measured by your waist and abdomen circumference, such as loose pants, loose belts, etc.

Finally, I would like to remind friends who go to the gym to lose weight that losing weight is not a technical job, but a physical job. Consistently going to the gym to exercise is the foundation of losing weight