The best exercises to lose weight in the gym are aerobics, some examples are:
Step: 500 calories per hour;
Swimming: 400 calories per hour;
Hydrogastics: 500 calories per hour;
Running on the treadmill: up to 700 calories per hour;
Elliptical: up to 400 calories per hour;
Zumba: up to 800 calories per hour.
The ideal is to divide the training time between aerobic and anaerobic exercises, preferably 5 days per week to lose weight effectively and continuously. During training, it is important to keep the body hydrated.
How to lose 1 kg per week?
To lose weight 1 kg of fat per week, equivalent to 4 kg per month, you should perform an exercise that spends 600 kcal approximately per week, 5 times per week, combined with daily muscle exercises.
In addition to this, it is also important to maintain a balanced and healthy diet, low in fats and sugars and rich in fruits, vegetables, and fibers. See some healthy recipes to lose weight.
If you want to burn fat or lose weight, don’t torture yourself every day for 2 hours in the gym to get it. Less is more! A well-planned session of the weight loss training plan should not last more than 60-90 minutes. A very effective combination of strength elements and intense resistance training can be performed. Secondary effect welcome: you will keep the rhythm for longer thanks to “short” sessions and you will carry out the training plan to lose weight in a constant and uncompromising manner.
More ways to lose weight:
- It has been shown that running on a slope instead of on a flat surface increases the total calorie burn by up to 50%. So when running outdoors, you can prefer to run on a slope rather than a flat surface. This workout can be intense. Make sure you rest and don’t force your body.
- Make sure you alternate between exercises that work with different muscle groups, which will help certain muscles recover
- 45-60 minutes of brisk walking every day can do wonders for your metabolism.