News : Losing weight in the gym, keys to achieving it
At the turn of the summer more than one person shows interest in recovering the routine of going to the gym to remove those extra pounds. And reason they do not lack because the truth is that lose weight at the gym It is relatively easy thanks to the physical work that it allows to perform, which includes all kinds of efforts and intensities.
So, you ask yourself: Why don’t I lose weight if I go to the gym regularly or have a hard time keeping it at bay? The answer is often found in diet. Yes, although it is difficult for us to accept it, to lose weight going to the gym you need some control in your diet … On the other side of the equation we find the type of training we carry out. The rest, perseverance and a positive attitude.
Are you getting overwhelmed? Don’t worry, here are some training guidelines and diet so you can start losing weight in the gym.
The importance of losing weight, previous considerations
First of all it is important to clarify the importance of weight loss. It is estimated that more than 39.3% of Spanish men and women are overweight, a health problem related to obesity for which the data already shows 21.6% of those affected according to a Nutritional Study of the Spanish Population (ENPE) published in the Spanish Journal of Cardiology.
Increasing the Obesity is one of the most serious health problems that exists today (which is not a small thing). It is related to higher mortality, disabilities, worsening quality of life and an important risk factor for diseases such as diabetes, cardiovascular disease, systemic inflammation, etc. It is NOT just posturing.
Gym workout guidelines for weight loss
Although we cannot present a typical training plan since it will depend on many factors such as previous physical condition, degree of overweight, existing pathologies, time available and training preferences, among other variables, we can affirm that with 4-5 days a week and an adequate alternation of these workouts described below, as a general rule, the results on the scale will not take long to arrive.
We explain how.
1-Training to burn calories
The body makes use of aerobic resistance when doing exercises of medium or low intensity for a long time. The source of energy is carbohydrates and fats, which are burned for energy, for which oxygen is needed.
Among the most popular disciplines, swimming, running, walking or cycling are considered predominantly aerobic exercises. In the gym, an aerobics session, a walk on the treadmill or a few minutes on the stationary bike, can be included in this category. They are, in fact, the exercises that are usually done to meet a recurring goal among those who go to the gym: lose weight.
The necessary time must be above 35-40 minutes. Beats per minute below 140.
Intense training sessions (above 165 beats) and, preferably, high intensity interval training “High Intensity Interval Training”. The methodology is based on the alternation of short and intense periods with others of recovery or of medium-low intensity. It is used to improve glucose tolerance, insulin sensitivity and to increase oxygen debt after exercise.
It is estimated that the body can reach increase your caloric intake by up to 15% during the next 48 hours the training. Scientifically this is largely attributed to the EPOC effect (post-exercise oxygen consumption.)
An example of HIIT training basic for beginners it could be the 2 × 2. A very simple routine that combines two minutes at high intensity with 2 minute recovery at medium intensity. This type of HIIT exercise can be performed on a bicycle, an elliptical, or a treadmill with increased resistance and decreased resistance.
For those who prefer visual content and HIIT routines on YouTube we leave you with a video of our colleague Anatoli in which you can follow a intense routine. A great job for those who want to achieve glory at home.
3-Hypertrophy training muscular and strength
It is important that you know that to promote weight loss you must favor building muscle (hypertrophy- muscle volume) with a workout in which load regulation causes an increase in maximum strength since muscle is the body component to which the highest energy consumption is attributed. Or put another way, the more muscle you have, the more calories you will consume at rest and during training.
A subsection. Before getting down to business, it is convenient to calculate the maximum repetition variable (RM) in the exercises and muscle groups that you will use. This is the maximum weight that you can move one time (one repetition) of a certain exercise with weights, up to what is known as “failure.” If you want to know more about calculating your RM for each exercise, we recommend this other article.
The most suitable method to gain muscle mass is to work resistance with lifting weights and with loads close to the 60-75% RM. Hypertrophy seeks the growth of the muscle and muscle fibers, so it makes no sense to work at all times at maximum load intensity, nor does it make sense to do countless repetitions with low weight.
Ideally, the number of sets for each muscle group should move between 3 and 5 with 10-12 reps with short recoveries, around 1 minute between sets. Ideally, you should work two major muscle groups per session and use two variants for each. In total 4 types of exercise.
Instead, when we choose to focus on strength sessions we will focus on working on the muscle power, the most explosive capacity of muscle fibers. We achieve this with fewer sets and repetitions (for example 3 sets of 3 repetitions) near the maximum (1RM). Recoveries are twice as long (2-3 minutes).
With strength training, it is customary to work a greater number of muscles in each exercise: deadlift, military press, bench press or leg presses or squats are a good example.
Recommended diet to lose weight at the gym
Everything we have talked about so far is fine but not enough. Physical exercise by itself is not a completely effective measure to lose weight, especially when there is a high overweight. But, instead, it is shown to significantly increase the effectiveness of dietary measures for weight loss.
As is well known, it is necessary to eat less than what you consume to achieve the “negative energy balance” in which factors such as glucose tolerance and insulin sensitivity also intervene. If we are in a situation of overweight, reducing the daily calorie intake and increasing the expenditure leads to weight loss. It is estimated that a 30% reduction in daily calories leads to a loss of 3kg per month.
Nutritional tips to accelerate weight loss:
- Eat food with high water content like greens, greens and fruits.
- Baby calorie-free drinks since they help you to more easily reach the caloric deficit: water with lemon / cucumber, black coffee, tea or infusion.
- Increase your food intake rich in fiber since this is satiating (whole grains, fruits and whole vegetables not in juices or purees, etc).
- Reduce the consumption of products with salt: It is important to read food labels as many carry products that we would not expect to find.
- Eat quality food, how much less processed be the foods we eat much better.
- Try to eat a minimum of 3 pieces of fruit a day.
- Try that half of your plate be vegetables: salad, baked, grilled …
On the other hand, increasing energy expenditure through exercise implies tuning a little more since our energy needs will be increased to promote protein synthesis, which requires more energy. Aspects to keep in mind about three macronutrients: Carbohydrates, Proteins and Fats so as not to run out of energy:
- High protein foods: its main function in the body is structural, so increasing your intake is essential. The most accessible are those derived from soybeans (tofu and seitan), nuts, seaweed, eggs, hummus, legumes, oats and brewer’s yeast.
- Foods with slow absorption carbohydrates: they are the main source of energy for the body. And since we are going to increase our caloric expenditure a lot, they are essential. In addition, its excess is not metabolized into fat (as occurs with fast absorption). They are in whole grains and rice, unrefined cereals, whole grains, legumes, vegetables and red fruits.
- Foods rich in unsaturated fats: they are the key piece of the endocrine system. You can enjoy olive oil, oily fish (especially salmon), nuts, eggs, milk (not derivatives) and legumes.
The most difficult thing is to stay motivated long enough, but the results come, have perseverance and patience and you will achieve it. Remember to apply what you have learned and not just think about doing it. Become the owner of your actions.