What exercises can I do in the gym for weight loss? (Fitness query of the day)

Here are some ways through which you can lose weight in the gym.

Written By: Editorial Team | Updated : February 28, 2015 11:55 PM IST

I am planning to join a gym to lose weight. Can you suggest some exercises that I can try to achieve my goals?

Burning fat is the key to losing weight, toning up and getting the figure you desire. A few basic exercises involving cardio and weight training work best for long-term benefits. Also read how foods with low glycemic index help maintain weight.

Here are a few basic tips to get you started:

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Cardio

If you want to burn fat and see results quickly, cardio is vital. It speeds up your metabolism and is one of the best ways to burn fat. There are obvious activities like running, swimming and cycling, but if you don't fancy them, there are lots of other things you can do in the gym:

Indoor cycling

Indoor cycling is a great exercise option for people looking to lose weight. Like the treadmill, it doesn't put pressure on your joints. Most gyms have two kinds of cycles either electronic cycles with padded seats and armrests or mechanical ones which look like proper bikes. The second option might be a tad uncomfortable for a big person and you should start off with the first and gradually move to the second kind which is better for burning calories.

Elliptical trainer

The great thing about the elliptical compared to other cardio machines is the fact that it puts very less pressure on your joints. Also, it works your upper body as well giving you a full body workout. And thanks to the perceived lack of exertion, people tend to spend more time on the elliptical which is a good thing. You may also want to read weight loss tips for busy working professionals.

Weight training

Weight training is essential to burn fat. The more lean muscle mass you have, the more energy your body will consume to function effectively and the more efficiently your body will burn fat.

Fitness icon Kris Gethin writes in his book The Bodybuilding.com Guide To Your Best Body, 'When you start training regularly with weights, your muscles develop, become denser, and burn more calories all day and night. Though cardio is a great way to assist in fat loss, it burns fat only while you're performing the exercise, not around the clock. Lifting weights and adding lean muscle, on the other hand, turns your body into a full-time calorie-burning machine. If you were to add just 5 pounds of muscle to your frame, you could burn an additional 250 to 300 calories per day that's a whole meal for some people!'

Here are a few weight training exercises you can do in the gym:

Deadlift (Entire back, chest, hips, hamstrings, quadriceps, abs, biceps, legs, hips and abs)

The deadlift remains one of the most popular bodybuilding exercises of all time. It's a compound exercise that works your entire back. Your starting position will be feet, shoulder width apart. Bend your knees to reach down and grab the bar without bending over. Lift the bar with your hands slightly lesser than shoulder width (markings on the bar will indicate where you should hold). Now raise the bar slowly till the hip level and then bring it back to your shin. Remember you are supposed to lift the bar using your legs, hips and other muscles and not your arms.

Barbell bench press

Lie back on a flat bench. Using a medium-wide grip, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From the starting position, bring the bar down slowly till it slightly touches your middle chest. Hold this position for a while and then push back to the starting position while breathing out. This will be one rep. Repeat for desired number of repetitions.

Tips: Make sure you breathe properly while doing this exercise. Lower the weight slowly and make sure you just touch your chest. You should have complete control over the bar at all times. If you've never done this exercise, use a spotter or floor trainer to keep an eye.

Squats

Set a barbell on a rack that best matches your height. Once it is loaded with your desired weight, step under the barbell and place the back of your shoulders under it. Lift the barbell from the rack by simultaneously pushing with your legs and straightening your torso. Step away from the rack and position your legs shoulder width apart with your toes slightly pointed out. This will be your starting position. Inhale as you slowly lower the bar, sitting back with your hips as though you were going to sit on a chair. Maintain the arch in your back. Continue lowering the weight until your hips and knees form a line parallel to the floor. Exhale as you lift the bar to the starting position, leading the movement with your head. Here are some exercises to get toned arms in 3o days.