training at the gym to loose weight

Exercise is one of the most important activities that every human being has to do to stay healthy.

However, it is impossible to lose weight and get in shape without knowing which exercises really work. You need a proven system that works, including cardiovascular exercise and stretching, etc. The more you understand how to workout to lose weight, the better the results with fewer injuries.
The best gym workouts to lose weight is the combination of cardio, weightlift and stretching workout practices. This article contains proven exercises that you can do to effectively lose weight. Below, we will check them out.


cyclette at gym

Cycling session in gym workouts is just like riding a bicycle. It’s done in the gym with a stationary bicycle. A normal cycling session usually takes between 30 and 60 minutes, but a shorter session for beginners is recommended.


yoga at the gym

Yoga is a very effective exercise to reduce fat and strengthen the abdominal muscles. Yoga will stimulate brain cells, relax your body, eliminate the effects of stress, reduce blood pressure, help you lose weight and make you feel peace. Special yoga poses, such as lying down, sitting and standing poses are great for strengthening the abdominal muscles and losing weight.

Treadmill Workouts

using treadmill at gym

Treadmill workouts are superior to other exercise equipment used indoors because it is very useful for losing weight and burning calories. In a treadmill exercise program, you will be devoted to exercises, ranging from running, walking, slow jogging to fast jogging, depending on your exercising habits.

There are also many treadmills, which will give you a chance to lose body weight on a certain part of your body. Treadmill workouts are definitely a good way to lose weight and stay healthy, but it is necessary that you complement the exercise with a good diet.
On the other hand, It is important you consult your doctor before taking any treadmill workout as there have been cases of people suffering from heart failure during or immediately after treadmill workouts.



Deadlift is the most important gymnastic exercise. It exercises almost every part of your body, including your legs, back, and arms. Deadlift mainly focus on your back and forearms. They also work great on your abdominal muscle, so when you are lifting, you can lose weight and get six packs.


squatting at gym

The squat workout is the only exercise that works on every leg muscles. Squats are essential for muscle growth in other areas of your body too because when you do that, the level of testosterone will increase. High testosterone is important because the higher the testosterone, the more your muscles will grow. This will also allow you to lose excess weight.


Stretching helps restore body shape by maintaining healthy blood flow to our body and helps increase fat burning metabolism. This type of exercise will keep our muscles fresh, flexible and ready for strength training.

Final thoughts
It is also recommended that you exercise in a standard gym and hire a fitness instructor to help you find a better exercise plan.

Let me know in the comments below.

I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”. As always, thanks for popping in and see you soon.

Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

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office syndrome

Spending 8 hours or more in the office can be tiring not only for the mind but also for the body.

Sitting for a long time in front of a computer, perhaps in incorrect positions, can in fact bring a series of cramps or pain to legs, arms, neck and back. As we improve technology and we now work with computers on a daily basis more and more people suffer from these disorders. Many people then find themselves quietly suffering on their chairs.


How to cope with an exciting new job that unfortunately can also be an “aching job”?

The solution is gymnastics, but often there is no time or desire to go to the gym once you leave the office.

Not everyone knows that you can remedy these physical pains even with a bit of stretching from the desk, in breaks from work. If doing exercise in your office may seem inconvenient or inappropriate, do not worry. The exercises are quick, easy to do and will not expose you too much to the attention of your co-workers.


To get a bit of a fight and to overcome back, neck and arm pains, it is enough to have a few free minutes and a chair.

So if you suffer from these disorders and the idea of ​​some quick stretching exercise makes you curious, read on, below you can find 5 simple exercises to do at intervals when sitting in the office.

correct back position

Exercise the lumbar muscles

Here’s what you need to do: sit down slowly with your torso towards your thighs and bring your hands to touch your feet. As you go down, breathe out, then wait in position for 15 seconds and come back to the starting position. Repeat the exercise at least 4 times.

Exercise for the back muscles

Always sit up and put your torso upright and cross your hands behind your neck. Then push the elbows as far back as possible. Hold the position for a few seconds, then bring your elbows forward. Repeat at least four times.

Relax the neck muscles

Do you have a bad neck? Here is the exercise for you!
When seated, pull your back off the back and keep it straight. Relax your arms and place your hands on your knees. Slowly bring the chin to touch the chest and then always rise slowly.
In the same starting position, then, slowly turn the head to the left and then to the right and repeat the exercise 10 times per side.

Exercise for the arms

Find a chair that is sturdy and without wheels. Sit down, put your feet on the ground and keep your back straight off the back.
Grab the side edges of the chair seat, pry up the arms and lift up. As you lift, inhale and contract the abdominal muscles, the buttocks and the thighs. Then return to the starting position and exhale slowly. Repeat the exercise 10 times.

Exercise the abdominals

When seated, keep your back straight and lean against the backrest. Keep your hands on your hips and slowly rotate your torso ten times to the right and then ten times to the left. While doing the exercise, remember to inhale and exhale slowly.

Well hopefully by following this simple yet effective suggestions you will slowly recover from your pains, however, you if you feel that the pain is chronic and still persist, it is advisable to see a doctor that can help you even further.

Let me know in the comments below.

I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”.

As always, thanks for popping in and see you soon.

Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

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