Tips on Losing Weight at the Gym

Joining a gym is an important step in becoming more active and losing weight. However, some people don't know where to start after becoming a member. There are ways to utilize the gym to your maximum advantage so you can succeed at permanent weight loss.

Go Often

In order to lose weight, be prepared to put in the necessary time. In the 2008 Physical Activity Guidelines for Americans, the U.S. Department of Health and Human Services recommends that adults aged 18 to 64 perform at least 2 hours and 30 minutes of moderate-intensity aerobic exercise per week. The benefits of regular exercise include lowered risk of cancer and diabetes, greater weight loss when combined with diet, and lowered risk of depression.

Work Out in the Morning

You may have a better chance of sticking to your workout routine if you hit the gym first thing in the morning. "If I make myself get up early in the morning and get into the fitness center by 5:30 a.m. to get my workout done, I don't have to worry about how I'm going to find the time during the rest of the day to exercise," said Sylvester Porras, a long-time member of Calumet Fitness Center at Purdue University. Furthermore, morning workouts may provide greater physical rewards: "Early morning workouts rev up your metabolism, jump start your energy level and accelerate your ability to burn up calories," said Tina Schmidt-McNulty, exercise physiologist and clinical exercise specialist on staff at Calumet.

Pick up the Weights

Cardiovascular exercise provides many health benefits, but when it comes to weight loss, don't forget to include regular strength training. Lifting weights increases your metabolism even after your workout is over. "So if you burned 200 calories lifting weights, it's really closer to 250 overall," says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Mass.

Mix it Up

To prevent boredom, take advantage of the different workout options your gym offers. It could help you prevent a plateau. According to Acefitness.org, the body can adapt to a new training program within as little as six to eight weeks, causing results to slow. What's more, scientists at the University of Florida discovered that people who changed their workout routine every two weeks over an eight-week period enjoyed their workouts more and were more inclined to stay active.

Try a Group Class

Most gyms offer group fitness classes ranging from step aerobics to yoga and tai chi. Try a few classes at your local gym to increase your chances of weight loss success. "Working out in a group provides support, accountability, and structure," said Lynne Vaughan, Chief Innovation Officer of the national YMCA. "People don't want to let their buddy or group down, which is terrific in terms of adherence to an exercise routine." Group classes can also make working out more fun. "Groups, especially when they include children, give a sense of play to exercise," Vaughn said.