gym workout for beginners to lose weight

Weight Loss Workout Plan for Beginners

Excess weight and obesity are major health concerns in the world today. It can affect anyone irrespective of gender or age. Being obese or overweight increases the risk of developing various health problems like diabetes, high blood pressure,  heart diseases, high cholesterol, sleep disorders. It also affects your overall life expectancy. Even a modest amount of weight loss can help to reduce your increased health risks. The best way to lose weight and keep it off is to make some changes in lifestyle like trying a gym workout for beginners to lose weight.

Some people try to lose weight by strict dieting for short periods of time. However, when the diet is over they go back to their old habits. This method is never effective because they end up gaining weight again. Losing weight and maintaining it requires a serious commitment to the changes in lifestyle like eating a healthy diet and indulging yourself in some regular physical activity. 

The perfect Weight Loss Workout Plan for Beginners will be advised by the gym instructor who can guide you with a workout plan and a proper diet routine to achieve your goal efficiently. By combining a workout plan with a healthy eating plan you’ll maximize your ability to lose weight faster.

It takes proper rest, nutrition, and exercise to lose weight. There is no magical exercise that will shed those extra pounds. A combination of cardiovascular exercises and strength training plays an important role in weight loss.

Also Read: 4 AWESOME DIY BODY WRAP THAT ACTUALLY WORK!

Best 5 Workout Routines for Beginners to Lose Weight

1. Cardio

gym workout for beginners to lose weight
Image: Walmart

Cardiovascular exercises are a great way to burn calories and one of the gym workout for beginners to lose weight. Start your workout routine with a 5 to 10 minute cardio warm up on an elliptical.

Step onto the machine and press the start button. Grab the handlebars and begin pedaling forward slowly. Continue pedaling at a light resistance for about 5 minutes to warm up. Increase your speed and continue pedaling for 20 minutes for your workout. After this, slow down your pace for another 5 minutes as a cool down.

This aerobic activity assists with burning fat, increasing your metabolic rate and improving your strength. That are many other cardio exercises that are equally effective like skipping, running, cycling, twisting etc. It is advisable to perform cardio first thing in the morning, on an empty stomach for better results.

2. Squats

gym workout for beginners to lose weight
Image: Watch Fit

The squat is a combination of weight training and aerobic activities. It not only shapes your lower back but is the most effective calorie burner as well. It works almost every single muscle in your body.

Squatting without weights increases the resistance and strength of your body because you’re lifting your own body weight. Using weights while squatting increases the intensity of the workout which in turn increases your lean muscle mass and accelerates your metabolism.

If you are new to the squat you should start off gradually and then increase the number of repetitions with time. Though squats can help you lose weight it is important to perform additional aerobic exercises to get better and faster results.

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3. Bench Press

gym workout for beginners to lose weight
Image: Fitness Connoisseur

Bench press helps you build healthy muscle tissues and increases body strength. Muscle burns more calories than fat, so as you build muscle, your workouts will become more effective and you’ll burn more calories. The muscle you build on the bench press is the best gym workout for beginners to lose weight at the gym as part of your overall workout routine.

Bench pressing has been proven to reduce belly fat by 36%. Just adding a few sets of bench press here and there might not help your purpose but incorporate it as a part of your daily routine will help you get leaner. Over time with regular practice, you gain strength and lose weight by burning the fat away.

4. Deadlift

gym workout for beginners to lose weight
Image: Stronger Training

Deadlift is a major strength training exercise. It develops strength and power by targeting the major muscle groups throughout your body including your traps, shoulder muscles, erector spine, glutes, hamstrings, quadriceps, and calves. Since deadlift works so many muscles it is an effective calorie burning strength exercise and will stimulate maximum fat loss.

Deadlifting increases your core strength and adds to core stability. It targets all the muscles responsible for your posture and enables you to keep your back straight during regular activities. The deadlift works your upper and lower body simultaneously and also increases your cardiovascular ability. 

Start your first deadlift with your body weight alone and then start using dumbbells and hex bars of appropriate weights. With time and practice increase the number of repetitions.

5. Push-Ups

gym workout for beginners to lose weight
Image: Tony Gentilcore

Push-ups are one of the most common exercises for toning chest muscles and increasing your upper body strength. They help you build healthy muscle tissues which assist in burning a significant number of calories. The more muscle mass you have the better your metabolism is.

According to a survey, one minute of push-ups can burn between 6 to 10 calories for a 150-pound person. You would need to perform push-ups for 30 to 60 minutes a day in order to burn a significant number of calories. Ultimately how many calories you burn depends on your size.

Push ups act as a catalyst in your journey of weight loss. They need to be combined with other rigorous aerobic activities in order to achieve your goal faster.

Also Read: EXERCISE FOR OBESE PEOPLE TO LOSE WEIGHT!!!