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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building muscle mass

it is necessary to increase the load to create a new growth stimulus in the muscle.

The mechanism of muscle growth is very simple and is called hypertrophy, that is the enlargement of the muscle cells that already exist within our body. So the purpose of those who want to increase muscle mass is to achieve hypertrophy. Hypertrophy occurs when a muscle adapts to an overload, ie after having made an effort above its capacity. This is equivalent to using an extremely high load in the gym for very short periods of time; when the muscle is overloaded it is as if it understands that it is no longer sufficient to perform the required work and is therefore stimulated to grow. It is therefore evident that when the muscle is adapted to the load currently used, it is necessary to increase the load to create a new growth stimulus in the muscle. Practicing exercises with increasing loads and intensities is called progressive overload and is the only effective method to produce muscle growth (separate drugs!).

The mechanism of growth


But let’s see more in detail the mechanism of growth starting from the day of training in the gym: when the muscle makes a particularly intense effort (overload) the muscle fibers undergo micro-fractures.

So it is not at all true that the muscle grows in size during the execution of the exercise; on the contrary, after the exercise a catabolic process takes place, that is to say, the micro-fracturing of the muscular fibers; if after exercise we seem to see the muscle a bit bigger is only because the effort has attracted more blood into the capillaries and temporarily creates this effect of “inflation”, destined to disappear after a few minutes. Long after the overload, about 12-24 hours later, the muscle begins to react and repair micro-fractures. This moment corresponds to when we hear the famous “heavy meat”, and it is precisely here that the muscle grows: by repairing the microfractures, the body performs an anabolic action (the opposite of catabolic) or regeneration and growth. The notorious anabolic steroids (taken illegally by certain bodybuilders) amplify the anabolic action of the organism and therefore exalts the growth process.

Well, let’s forget about the anabolic steroids and see how to behave during the anabolic phase to maximize muscle growth. First, we have to eat a lot of protein to supply the muscle the raw material to grow. If we do not supply raw material to the muscle, it would be like building a house using many builders without however giving them bricks and cement; no matter how much they commit themselves to trying everything they can to achieve the goal, they can not build anything really if they do not have the basic materials available. Furthermore, if we go back to overloading the muscle too early, that is, when the anabolic “reconstruction” process is still taking place, we produce an extremely negative effect called overtraining. This means that we are going to create further micro-fractures to the muscle making the work done in the previous training session useless and also the reconstruction process will be much longer because the muscle has been excessively fractured.

OK, now let’s see how to translate this process into practice. Muscle growth takes place following three important rules: as soon as one is violated, the growth process is interrupted.

weight lifting

1) Short and intense training

The muscle must be overloaded, not tired, so it is necessary to do a few series with few repetitions, no more than 6-8 repetitions per series. Going beyond the muscle would work in an aerobic and no longer anaerobic regime and this does not produce enough stimulus to reach hypertrophy. But the few repetitions performed must be truly intense; you have to reach the so-called muscular incapacity, or when you get to the last repetition, the muscle must be so exhausted that you can not complete the movement without someone giving you help. When muscle incapacity is reached, the muscle is overloaded and it is no longer necessary to train it; you can then move on to the next exercise.

2) Eating

You have to eat a lot of proteins and carbohydrates, with quality foods (so no snacks/fries / fast food), to supply the raw materials to the muscle to grow. I will address the topic of nutrition and supplements on a separate post later on after the Holiday season. For now, it is enough to know that you have to eat a lot by making many small meals (from 6 to 8 a day) throughout the day.

3) Rest

The muscle grows when it rests and not when it is training. The classic fear of the bodybuilder is not to train enough; instead, it should fear the opposite, that is overtraining. After hard training a part of the body it is good to let it rest for 5 to 7 days before training it again, to allow the body to repair and grow muscle from the previous training.

This post might somewhat go against what is read in many fitness magazines. In these magazines, incredibly large bodybuilder photos are often posted, along with their training cards. These cards provide for routines very different from what I told you; sometimes we talk about 15-20 series per muscle group when I propose one or two. But it must be considered that such programs work only on those rare monsters of genetics that also make use of illegal and extremely harmful anabolic drugs. They are therefore exceptions to the rule, exceptions that provide an altered view of this beautiful sport. Many people try to follow the training programs of these genetic monsters, but all of them fall in overtraining. So after months and months of hard work they realize that the results have been almost completely inexistent and, discouraged, they leave the activity in the gym. It is obvious that those with a lean constitution can never hope to reach the levels of certain professional bodybuilders, but following a method of training suitable for them can, with much patience and time, build a respectable physique.

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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