The gym has a variety of machines and exercise programs that allow you to create and work on menus tailored to your training goals and physical fitness. However, if you go to the gym for a diet, it is important to think about the combination and frequency of training rather than exercising somehow.
This time, I will explain the training contents in the gym that are effective for dieting.
How often do you go to the gym for dieting?
If you continue to go to the gym regularly, you will develop exercise habits, which will lead to an improvement in basal metabolism and a lean body. Ideally, if you’re on a diet, you should go to the gym 2-3 times a week. A total of 1 to 2 hours of exercise is recommended at one time.
You don’t have to go every day, but going once or twice a month without exercising outside the gym won’t lead to a diet. Make sure to choose a facility close to your home or a gym that is easy to get to after work so that you can go every week and get into the habit without difficulty.
A combination of exercises with a high diet effect
When aiming for weight loss, it is also important to be aware of the combination and order of training.
At the gym, let’s build a training menu based on preparatory exercise → anaerobic exercise → aerobic exercise → stretching. With gym machines and equipment, you can balance your anaerobic and aerobic exercise.
Be sure to do preparatory exercise
Instead of suddenly starting full-scale training, first do some preparatory exercises by lightly exercising or stretching on a treadmill or walking machine.
The purpose is to warm your body before training, so you don’t have to do it so hard that you can breathe. Appropriate preparatory exercise also helps prevent injuries.
Anaerobic exercise menu
Anaerobic exercise refers to exercise that is performed with great power in a relatively short time. Strength training is a typical anaerobic exercise. This time, I will introduce muscle training suitable for dieting.
There are various muscle training machines in the gym, but each machine has different parts of the body that can be trained. Make sure to use it based on the characteristics of the machine and how to use it correctly.
For example, as shown below, select a machine according to the part you want to train or tighten, and assemble the menu.
- Abdominal muscles: Abdominal crunch
- Upper arms: Cable machine
- Back muscles: Back extension To
prevent overwork and injury, set the training time and number of times to be short or small at first, and gradually increase the load. Let’s do it.
Effectiveness of aerobic exercise after anaerobic exercise
Exercise that can be done while breathing, such as walking and jogging + aerobic exercise that is effective for fat burning should be done after anaerobic exercise (muscle training).
This is because anaerobic exercise secretes growth hormone. When a large amount of this growth hormone is secreted, basal metabolism increases and body fat is easily decomposed. If you engage in aerobic exercise in this state, you will be able to burn fat efficiently.
It is said that aerobic exercise has a fat burning effect only 20 minutes or more after the start of exercise. For dieting purposes, work on aerobic exercise for at least 30 minutes.
Considering the exercise load, 30 minutes for walking or jogging and 60 minutes for exercise bike are recommended.
The last stretch to help you recover from fatigue
Don’t forget to stretch in a relaxed state after training. It promotes recovery from muscle fatigue and also prevents muscle pain.
Example diet menu that can be practiced at the gym
Finally, I will introduce an example of a gym menu for dieting. Feel free to arrange the muscle training and aerobic exercise parts according to the part you want to train and the training you want to challenge.
Preparatory exercise (10 minutes)
Move your body lightly so that you do not breathe too much.
- Stretch (5 minutes)
Focus on stretching the lower body muscles, which have a high risk of straining.
- Exercise bike (5 minutes)
An exercise bike with a light load is recommended for preparatory exercise. Even for about 5 minutes, the muscles of the legs are stimulated and the body warms up.
- Muscle training (30-40 minutes)
Instead of focusing on one area for muscle training, use multiple machines to stimulate several areas.
- Train your lower body (leg press)
If you train your thighs, which have the most muscle mass in your body, you can effectively increase your basal metabolism.
The leg press, which sits on a bench and pushes up the foot plate, is a training that trains the entire lower body such as the buttocks, front thighs, back of thighs, inner thighs, and calves. Start with about half your weight and gradually increase your load.
Set 10 times as one set, and work on 3 sets as a guide with an interval in between.
- Train your abs (abdominal crunch)
The Abdominal Crunch, which trains your abs, is one of the machines that even beginners can easily work on. Sit on the seat and slowly repeat the action of curling your upper body using the steering wheel.
Set 10 times as one set, and perform 3 sets as a guide.
- Train your arms and chest (chest press)
A chest press that can be expected to have a bust-up and tightening effect on the upper arm. Sit on the seat and push out the handles to train your pectoralis major and triceps. Set a weight about one-third of your weight at first, and gradually increase the load.
Again, 10 times as one set, aiming for 3 sets.
Aerobic exercise (30-40 minutes)
- Running machine
After muscle training, run using a treadmill. Aim for at least 30 minutes to get the fat burning effect.
If you run too fast, you will end up with anaerobic exercise instead of aerobic exercise, so set the speed so that you can continue running for a long time without difficulty.
Gym menu diet