There are several preconditions for the success of losing weight in the gym: 1. Go to the gym about 4 times a week. 2. Have a perfect gym weight loss plan that suits you. 3. Every time I go to the gym, I do anaerobic+aerobic or simple aerobic exercise. 4. Go to the gym for training with appropriate duration and intensity to achieve an effective fat burning heart rate. 5. Reasonable diet control.

With these five premises, you don't have to worry about losing weight when you go to the gym. Let's take a look at what we should do to lose weight in the gym!

The gym should have a proper fitness plan to lose weight.

According to your body fat rate and body mass index, you can make a preliminary fitness plan. If you find that the body fat rate is high, you can start your fitness path from pure aerobic exercise. If you find it difficult to find a fitness plan that suits you by relying on the information on the Internet, you can consult the gym coach and make a reasonable fitness plan.

To go to the gym to lose weight, you should know the reasonable exercise sequence.

Doing anaerobic training first and then aerobic training is the most classic exercise and weight loss model. Whether you can lose weight by going to the gym depends largely on the fitness sequence and method you choose.

Simple aerobic exercise can also help you lose weight at home. The problem is that you can do a lot of aerobic exercise without a gym. Simple aerobic exercise may lose less muscle than anaerobic+aerobic mode, but the speed of losing weight is not as fast as that of classic mode.

The gym should lose weight about four times a week.

Going to the gym four times a week is a basic frequency requirement. So it's best to choose a gym that is only a few minutes away from home or company or school. Catch your good neighbors or classmates and friends who want to exercise. The fun of working out together will make you go to the gym often.

Weight loss in the gym should reach the heart rate of burning fat.

The only two variables that determine how many calories you consume are heart rate and time. So go to the gym to do some heavy exercise, and be sure to reach the heart rate of burning fat. 60%~70% of the maximum heart rate (maximum heart rate =220- age) is the heartbeat interval that can keep the human body moving continuously and burning fat.

Diet control of losing weight in gym

Rejecting sweets is the first thing to lose weight in the gym. If you like sweets, you can use fruits instead, but it should not be more than two servings a day. Diet control does not mean that you don't eat food or oil, or you don't eat staple food but vegetables. This kind of dieting will only make you slim down.

The correct way is to eat three meals like a normal person, but the staple food is best to match the thickness. In addition, the staple food in a meal is refined white grain (100 meters. White flour, white steamed bread, white bread), it is best to eat less staple food. Because these staple foods are simple carbohydrates, phlegm will rise faster in a short time, and it is easy to get hungry after eating, which is not conducive to losing weight.

To lose weight in the gym, we must pay more attention to the intake of protein. Good sources of protein are: fish, shrimp, shellfish, chicken breast, donkey meat, beef tendon and so on.