How to lose fat correctly in the gym Which equipment in the gym is the best for losing fat

You can both lose fat and lose weight in the gym. Losing weight is not just about losing weight. It is best to reduce body fat percentage. So how do you lose fat correctly in the gym? What is the difference between losing fat and losing weight?

How to lose fat in the gym

1. Warm up

If you want to lose weight in the gym, you need to do some warm-up exercises. You can use a treadmill first. Set the speed of the treadmill according to your physical condition, such as height and weight. Generally speaking, it should be set between 6.5 and 7.

Then you can choose to use the treadmill by running for more than ten minutes and walking for a few minutes. Of course, you can also increase the specific time according to your physical fitness.

2. Do aerobic exercise

After running, you can do the following aerobic exercises. Doing this exercise can help you complete the breathing process more smoothly. Generally speaking, you can use fitness equipment such as exercise bikes and stair climbing machines.

If you are at home, you can do some aerobics, dance, or ride a bicycle, etc. After that, you can do the following sit-ups. You can choose the number of sets according to your own situation. After finishing a set, you can rest for one minute and do it again, but you must pay attention to the standard of the movements.

3. Do strength training

This strength training needs to be done with a coach. Generally speaking, you should use the equipment according to the coach's advice. Generally speaking, you should continue to use the training equipment and training methods according to your weight. The specifics also depend on the coach's advice based on your own situation.

Which gym equipment is the best for fat loss?

1. Treadmill

Unlike other cardio machines, this one gets your whole body moving, and it's super easy to use, just press the start button, and use the knob to adjust the speed and level, even brisk walking on the hill function. To maximize your time, unplug the headphones, turn off the TV, and do some serious training, such as running and walking.

2. Stair machine

If you personally don’t like running, the stair machine may be an alternative. By simulating the scene of climbing stairs, the stair machine can increase the heart rate and reach the exercise intensity in a short period of time, and it also emphasizes the activity of the posterior leg and hip muscles. It is a good way to exercise for people who sit for a long time!

Some people even make training variations on the stair machine, such as taking long strides, jogging and sprinting, and adding HIIT elements to make stair machine training more interesting. Of course, it would be even better if you can develop the habit of taking the stairs more often and taking the elevator less often!

3. Aerobic cycling

If we were to rate the appearance of this exercise machine that looks like it has traveled back in time from the 1980s, we'd have to give it an F (fail), but its energy efficiency is definitely at the A+ level. The harder you pedal, the greater the air resistance.

What is the difference between fat loss and weight loss?

1. Find a professional instrument to test it and you will know

As the name suggests, fat loss means reducing body fat, which is more in line with the concept of health, while weight loss may simply be reducing body water.

2. Measure whether there are any changes in the three dimensions

For those who achieve fat loss results, their subcutaneous fat and visceral fat will gradually decrease, so their measurements will also change. However, for those who lose weight, their body shape changes will not be as significant as those who lose fat.

If you lose fat, your body's muscles will actually change significantly. You will be thinner at first, but after a while, you can clearly feel the muscles growing on your body. This is because the fat is decreasing, and the muscles become more obvious. Weight loss may be caused by losing both water and fat.

How to lose fat more effectively

1. For people with higher weight, it is best not to practice high-intensity sports at the beginning. This is not only not conducive to fat loss, but also prone to joint injuries, and it is not easy to persist. To lose fat, first arrange your diet reasonably, then increase exercise appropriately, slowly improve physical fitness, and finally engage in diversified sports training.

2. After your physical functions have improved to a certain extent, you can do high-intensity indirect training programs in the cabin, such as battle ropes. First, persist for one minute, and then rest for 30-60 seconds. By resting for a while and sprinting for a while, the fat loss effect will be fast.

3. Doing exercise in spare time is most suitable for busy people. You can do squats and lunges, which can help you lose fat. You can practice at a slower speed, ten minutes a day, and rest one or two times in between, each time for thirty to fifty seconds.

4. Paying attention to diet is very necessary for people who want to lose fat. If you eat and drink a lot after exercise, even gods can't help you lose fat. Choose low-calorie foods and eat more high-protein foods, such as meat, eggs, and fish. Eat small meals frequently and try to eat less high-sugar drinks and high-calorie foods. This will help you lose fat better.