Gym Workouts for Weight Loss

Is it really possible to lose weight as well as have a muscle building workout? Granted they may be the same, and the energy required to pull it off will be high, but the rewards are just as satisfactory.
Is it really possible to combine the two things people mostly want from a workout? Of course it is! Because even weightlifting workouts are a physical activity. And since physical activities help burn calories, you can achieve the weight loss you wanted.

Gym Workout Routine for Weight Loss

Cardiovascular exercises and weight loss are often considered in the same breath. So when one discusses the best gym workouts for weight loss, one cannot forget to attach enough importance to aerobic exercises, as they are some of the best exercises for weight loss. Cardiovascular exercises involve rapid movement of the largest muscles in the body. Now understandably, it must be taking a good amount of effort to lug such muscles around. Hence, the body burns a lot of calories by simply doing cardio exercises. There are many cardio exercises like running and jogging, cycling, swimming, hiking, etc. You can also do these exercises at the gym on a treadmill, an exercise bike or a cross-train machine. You can do these exercises for 15-25 minutes daily to warm up your muscles, before proceeding to the weightlifting workouts.

Weightlifting Exercises
You may not know this, but a bit of common sense will tell you that even an exercise which involves lifting weights will burn a lot of calories too! So if you start with the larger muscles (chest, back, legs), you will burn a lot of calories and lose weight. Of course, you might be increasing your MUSCLE weight, but who wouldn't want that. Let us classify the muscles of the body into large muscles (chest, back, legs) and small muscles (biceps, triceps, shoulders). You could either workout one muscle a day in a week or two muscles a day (one big and one small). So based on the two-muscle workout theory, here is a list of gym workouts.

Day 1: Chest, Shoulders

Push Ups 2 sets x 10 reps (warm-up)
Flat Bench Press (3 x 10)
Pec-Dec (3 x 10)
Incline Bench Press (3 x 10)

Shoulder Press (3 x 10)
Standing Lateral Raises (3 x 10)
Dumbbell Shrugs (3 x 10)

Day 2: Legs, Biceps

Free Squats (warm-up 2 x 10)
Free Weight or Dumbbell Lunges (3 x 10)
Calf Raises (3 x 10)
Leg Press (3 x 10)
Leg Extensions (3 x 10)

Push Ups (warm up 2 x 10)
Preacher Curls (3 x 10)
Barbell Curls (3 x 10)
Hammer Curls (Thumbs-Up Curls) (3 x 10)

Day 3: Back, Triceps

Push Ups (warm-up 2 x 10)
Lat Pulldown (3 x 10)
Machine Rowing (3 x 10)
Dumbbell Rows (3 x 10)

Machine Tricep Extensions (3 x 10)
Tricep Kickback (3 x 10)
Tricep Dips (3 x 10)

Abs Workout
So after the gym workout for weight loss, let us not forget the importance of a rugged six pack abs! Abdominal exercises can be done after the bodybuilding workouts, every day or every alternate day. Abs exercises will transform your belly into a washboard! To tone up your abs, you can go for exercises like crunches (3 x 10), reverse crunches (3 x 10) and oblique crunches (3 x 10).

Now you see, that there are so many gym workouts for weight loss! I would just like to stress on the fact that cardio is not the only workout! If you dig deeper, you will understand that you can do a lot more with your body to burn calories and hence lose weight.
By Arjun Kulkarni
Last Updated: 10/11/2011
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