How to Effectively Work Out at the Gym & Lose Weight

The two pillars of weight loss and general physical fitness at any level are diet and exercise. However, it's easy to get bogged down in the quagmire of different opinions about just how to regulate these two factors effectively. Fad diets and workout programs offer multiple, sometimes contradictory messages about proper diet and exercise habits. Whatever program you choose, there are a few general guidelines and principles for effective exercise and nutrition that cut across all weight loss programs.

Things You'll Need

• Notebook
• Pencil
• Exercise clothing
• Water
• Healthy foods

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Instructions

• 1

  Exercise regularly. It doesn't matter whether you have an intense workout at the gym, or you walk the dog for half an hour. Get into the habit of being physical. Take the stairs instead of the elevator. If it's feasible, walk to the store instead of driving there.

  According to the Center for Disease Control and Prevention, adults should get two types of exercise: aerobic activity and strength training. For aerobic activity, try running, swimming, cycling and playing basketball. Lift weights to get strength training. It's okay to do aerobic exercise every day, although you only need about 75 minutes of aerobic activity a week. However, allow your body a day of rest between weight lifting sessions at the gym; otherwise, your body won't be able to recover and rebuild adequately.

• 2

  Write down a regular workout schedule and stick to it. Display your written schedule in a visible location. This will help remind you and motivate you to make time to go to the gym. Also, write down specific, actionable goals and include them with your schedule. Review them regularly.

• 3

  Vary the pace and intensity of cardiovascular workouts. For example, if you're running on a treadmill, intersperse fast-paced sprints two to ten minutes apart. This will increase blood flow and cardiovascular health. It will also help you lose weight more quickly.

• 4

  Choose compound exercises when lifting weights. These are exercises that work multiple muscle groups simultaneously and build up general strength. Squats are one of the best full-body strength exercises you can do. Others include bench press, dead lifts, dips and pull-ups.

• 5

  Combine your workouts with a moderate diet and adequate sleep. Your workouts will come to nothing without enough nutrients to feed your body. Avoid simple sugars, fried foods and rich desserts. When you want to snack, munch on carrots, apples and bananas. Drink a gallon of water every day.