Full Body Weight Loss Workout at the Gym for Women and Men

Looking to shed those extra pounds at the gym? Exercise is key, but focusing on the right workouts can make all the difference for full body weight loss. If you're eager to achieve faster and more noticeable results, specialized weight loss workouts are your best bet.

In this guide, I'll provide you with a carefully curated set of physical exercises accompanied by illustrations and essential explanations. I personally use this workout for burning subcutaneous fat. I used this routine even when preparing for bodybuilding competitions and losing 15-20 kg in 12-15 weeks.

"Circuit Training" Effective Workout for Full Body Weight Loss at the Gym for Women and Men

Introducing "Circuit Training" - the ultimate workout for weight loss! Experience the power of a straightforward yet highly effective workout designed to kickstart your weight loss journey. This workout encourages the body to use fat stores as fuel for the muscles. This workout is a calorie-burning beast, igniting your body's fat-burning furnace as it strengthens your muscles. Expect improved endurance and a turbocharged metabolism as you take on this transformative fitness routine. Get ready to witness the incredible results and embrace a fitter, healthier you!

Examples of effective exercises for weight loss at the gym

1. Bench Press with barbell or dumbbells

    

2. Cable Pulldown or Bent-over Row

3. Barbell Upright Row

4. Squats or Leg Press

5. Barbell Deadlift

6. Incline Sit-up

Essential explanations

"Circuit Training" is a dynamic and efficient method that involves performing exercises in a circuit-like fashion, one after another, with minimal rest or no rest between exercises. No need to rush, as you seamlessly move from one exercise to the next, enjoying the sensation in your muscles.

For me, the rest between exercises is merely the time it takes to reach the next machine or exercise area. I prefer a calm and consistent pace, allowing me to maintain a longer training session without excessive physical exhaustion.

The beauty of Circuit Training lies in its adaptability. You can repeat the circuit for four or more rounds, depending on your individual physical capabilities.

Key Points:

• The minimum number of circuits - 4. More circuits result in more weight loss.
• Total number of exercises - 6
• Number of repetitions in each set - 15
• Minimum number of workouts per week - 3. If physical capabilities and time allow, you can train more frequently.

After completing four circuits, you'll achieve 4 sets of 15 repetitions in each exercise.

These gym workouts are a powerhouse for weight loss, especially when your training sessions last long around 1 hour. The key to success lies in using weights that challenge you sufficiently, enabling you to perform exercises without extended rest periods but avoiding weights that are too light.

In this workout, endurance is the name of the game. It's not about heavy intensity but rather a long and energetically demanding session. Push yourself, but avoid reaching the point where your heart feels like it's about to leap out of your chest. Strike that perfect balance and embark on your journey to a fitter, leaner, and healthier you!

Follow the example sequence of exercises listed above.

If your gym has a designated cardio zone, consider adding a complementary 20-30 minute cardio session to your weight training, but keep the intensity moderate.

For effective weight loss, aim to maintain your heart rate between 110-130 beats per minute.

Complete 4 circuits of weight exercises and follow it up with a 20-30 minute cardio session.

In the absence of cardio machines, simply increase the number of circuits in your weight training routine for a comprehensive workout. 

In circuit training, when the necessary equipment is occupied by other members of the gym, feel free to use alternative free equipment for a similar exercise. For instance, opt for dumbbells instead of a barbell or any chest press machine to engage the chest muscles, triceps, and front delts effectively.

For comprehensive full-body weight loss workouts, prioritize compound, multi-joint exercises that engage both arms or legs, activating multiple muscle groups simultaneously.

Choose exercises like squats or bench presses, which recruit numerous muscle groups at once, leading to increased energy expenditure, which is exactly what is needed for full body weight loss. These exercises are perfect for achieving full-body weight loss and maximizing your fitness journey's effectiveness.

The six exemplary exercises showcased above target all major muscle groups in one power-packed weight-loss workout. Whether you're a fitness novice or a seasoned gym enthusiast, these exercises cater to all levels of experience.

To ensure injury prevention, prioritize a 5-minute warm-up using an elliptical trainer. If unavailable, a stationary bike can serve as an excellent alternative. After the warm-up, incorporate a series of stretching exercises to prepare your body for the training session ahead.

Remember, effective weight loss extends beyond exercise. It's essential to complement your workouts with a balanced diet that supports your goals. Reducing your daily calorie intake plays a vital role in achieving sustainable weight loss. Avoid situations when you diligently work out for weight loss but then fully compensate for all the calories burned with your typical food, and your weight remains the same.

To help you adjust your diet I suggest My Simple Nutrition Strategy for Natural and Healthy Weight Loss at Home.

Wishing you strength and great results in weight loss!