Gym Workouts for Women to Lose Weight and Burn Calories

Gym Workouts for Women to Lose Weight and Burn Calories

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Gym workouts can help you lose weight.

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Rather than just paying for a gym membership, why not use it? In addition to eating a healthy diet, states that regular exercise promotes caloric burn and helps you keep the weight off in the long run. Weight loss can reduce your risk of obesity-related conditions, such as breast cancer, pregnancy problems, osteoarthritis, sleep apnea and heart disease. Workouts that include cardio and strength training can be your secret to weight-loss success.

Work Up a Sweat With Cardio

It takes a deficit of 500 calories a day to lose 1 pound per week. A cardiovascular workout can contribute to this deficit. The Centers for Disease Control and Prevention recommends engaging in 150 to 300 minutes of moderate cardio a week. This means working up a sweat, increasing your heart rate and breathing faster to the point where you're still able to talk, but not sing. Take advantage of the variety of cardio machines at the gym, which generally includes stair climbers, treadmills, stationary bikes and rowing and elliptical machines.

Preserve Muscle With Strength Training

Although they lack the testosterone to do so, women tend to avoid strength training out of fear of bulking up. Strength training isn't bodybuilding. It preserves and builds muscle tissue, which revs up your metabolism and burns more calories than fat just to exist. Because muscle is denser than fat, you'll lose inches. Aim to do at least two full-body, strength-training sessions on nonconsecutive days of the week. In the gym, use weightlifting machines that target all major muscle groups. Once comfortable, incorporate free-weight exercises, which are more challenging, because unlike machines, you don't have assistance in maintaining proper form and controlling the weight.

Alternative Workouts

Although you might initially be excited about your weight-loss journey, over time doing the same exercises can get boring to the point where you're skipping the gym. Adding variety to your workout can combat boredom. Many gyms offer group classes, such as muscle and core conditioning, water aerobics, kickboxing, step, yoga, Pilates and choreographed dance workouts such as Zumba. Also, challenging yourself by doing cardio intervals, during which you alternate between moderate and high intensities, can add some spice to your routine. For instance, go from a jog into a short sprint and repeat the pattern during a run.

For Your Consideration

Exercising at a gym has many benefits. It gives you access to a variety of exercises, and there are trainers who can familiarize you with them and answer your questions. It's a motivating environment, because all members are striving to better themselves. To support your weight-loss efforts, don't forget to adjust your diet. Practice portion control and eat a diet consisting of low-fat protein, reduced-fat dairy products, vegetables, whole grains and fruits. Minimize foods that are high in salt, sugar, trans fat, cholesterol and saturated fats. Also, before trying to lose weight, consult with your doctor, especially if you're sustained an injury or have a medical condition.