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作者: Leila Tan|2024年3月10日

Nobody goes to the gym expecting poor results. You are determined to get every last drop of sweat and rep out of your training. Fortunately, scientists and researchers share your objectives. The old saying that quality beats quantity is especially applicable to promote weight loss journey. Even if you're a dedicated gym rat, it's necessary to examine your technique, style, and routine on a regular basis, and you need to maximise the efficiency of your calorie burn. Thus, gym training is excellent for weight loss due to the sheer diversity of workouts available.


What Factors Affect The Calories Burned At Gym?

When you exercise at home, you don't have to worry about things like traffic, locating gym clothes, or the gym's hours. The gym, on the other hand, offers advantages such as reduced interruptions, social benefits, and a wider variety of exercise options (such as weights, cardio machines, and group courses) than working out at home. Neither one is without flaws, thus you have to know the factors that can help you with faster weight loss, to ensure your trip to the gym is not wasted.

Body composition

Body composition refers to the percentages of fat, bone, and muscle in humans. The body fat percentage is of particular relevance because it can be highly useful in measuring health and tracking your weight loss objectives. When you lose weight, you will most likely lose muscle groups mass as well. However, being thin does not always imply having a low body fat percentage.

If your objective is to have a healthy fat-to-muscle ratio, so the equipment and trainers at the gym can help you with the intricacies, and you can just focus on how to slim down your body, and don't forget that muscle requires more energy than fat to maintain.

Intensity of exercise

According to studies, the average amount of energy expended by a kg of muscle is between 10 and 15 kilocalories (kcal). The daily calorie intake comes to 4.5-7 kcal/lb. About 20% of your daily caloric expenditure comes from your muscles. Fat makes up 5% of total energy expenditure for those who are 20% fat. So, it stands to reason that those who have more muscle tissue also have a faster metabolic rate.

The gym has everything you need to work up a sweat and pump those muscles, from cardio machines to weights. On top of that, unlike at the gym, you won't find any personal trainers at your house. Exercises you know and love are safer, but you won't burn as many calories per session if you avoid more strenuous activities for fear of injury.


Simply said, the more weight you have, the more effort your body needs to expend just to get around. For the same level of activity, a bigger person will expend more energy than a lighter person. That includes heavier persons as well as those with more muscle, and more muscle means a greater caloric expenditure, so be sure to take note of this when you are considering the best exercises to lose weight.

You may be facing the weight loss paradox if you've been trying to shed pounds but have seen little progress after a while. This is because the effort required to exercise decreases when body weight decreases.



How To Increase Workout Intensity At The Gym?

Workouts that raise the heart rate and employ many muscle groups burn more calories, allowing a person to lose more fat. According to some studies, high intensity interval training (HIIT), which combines bursts of intense activity with intervals of lower intensity activity, burns more calories than traditional activities like running. High-intensity exercises such as jump rope training, jogging, and cycling are great for shedding pounds. Though caloric expenditure varies widely across individuals on account of factors like body mass index and level of physical activity. The following exercises can leverage your workout intensity:


As a very simple and general rule of thumb, a runner of average size will burn approximately 100 calories every mile. Utilise the physical activity calculator for a more accurate estimation of the calories burned when jogging. You must know your current weight, running pace, and distance run. These numbers help to customise the estimate, making it more precise, and running is one of the best exercises to obtain the key health advantages, such as building strength, training multiple muscle groups and more.

Running is a fantastic strategy to improve cardiovascular health because it increases aerobic fitness. In addition, it helps burn calories and develop muscle, among other benefits. Running exercise burns calories well too, with the result of 800 calories per hour for a 70kg adult.

Some may argue that jogging outside has greater benefits than running in a gym, but for a beginner, nothing surpasses the convenience of a treadmill for precise adjustment of your workout's tempo, gradient, interval duration, and rest periods. It is much easier to become accustomed to jogging at a certain speed when you are urged to do so by a moving belt beneath your feet.

HIIT (High intensity interval training)

The effects of HIIT workouts can be realised in as little as a few minutes per session by alternating between bursts of high intensity work and recovery periods. This makes it a great choice for people who don't have much time to exercise, yet need some resistance training with intense bursts. Lean body mass, essential for a functioning metabolism, can be built by interval training.

HIIT workout makes use of stored body fat for energy. The participants in this study were split into two groups: one performed HIIT three times per week, and the other performed moderate-intensity continuous training (MICT) three times per week. After 10 weeks, the HIIT group dropped significantly more fat than the control group. While both groups did experience some weight loss, the HIIT group was able to complete their program in 40% less time. The average figure for a HIIT class at the gym can help you to burn as much as 500+ calories per 30-minute session, hence it's one of the best exercises to lose that extra weight.


Weightlifting does not require you to be a bodybuilder or a professional athlete to get the benefits. Strength training, when done correctly, can help you shed fat, develop your strength and muscle tone, and improve your bone density.

Some people learn weightlifting techniques by observing friends or others in the gym, but these approaches are not always safe. Sprains, strains, fractures, and other painful injuries can result from poor strength training technique.

Working with a qualified weightlifting specialist, for example an athletic trainer, fitness specialist, or certified personal trainer who is skilled with good strength training technique is recommended if you are just starting, hence this makes the gym one of the best places to get your weightlifting journey started under professional guidance. In general, weightlifting burns over 88 calories per 30 minutes, which is great for people who need to rack up their caloric burn.


Additional Tips to Enhance Weight Loss

Consume fat-fighting foods

Eating the right meals is essential for maintaining a balanced diet and reducing weight quickly. Unfortunately, the vast majority of marketed "fat-burning" products are either hazardous or ineffective. Several natural foods and beverages have been shown to improve metabolism and fat reduction.

Protein, carbs, healthy fats, and fibre are all necessary if you want to maintain muscle mass while losing weight at the gym. Protein, for example, not only supports muscle growth and repair since it contains amino acids, the building blocks of your muscle, but it is also the preferred fuel to burn fat, whereas superfoods are nutritional foods that are high in nutrients.

Aside from the fact that they can help you compensate for a shortage of vitamins and minerals, they are also useful for increasing muscle building or weight loss when weight training and fitness are practised at the gym.

Sleep well every night

One of the reasons you are not losing weight is that you are not getting enough sleep, which impacts your metabolism and is strongly linked to weight gain. Melatonin is a hormone that helps people have a restful night's sleep. The hormone melatonin, when present in sufficient quantities, has been shown to improve metabolic rate, hasten the burning of fat, and protect against insulin resistance. Soon after sunset, when our bodies are ready to enter rest mode, the brain begins producing melatonin.

However, exposure to blue light from electronics (phone, tv, etc.) can interrupt the sleep-wake cycle, also known as the circadian rhythm of the body, and cause disruption in melatonin release, significantly impacting the quality of sleep. Sleeping for at least 7 hours nightly is important for a variety of reasons, including lowering stress and losing weight.

One study found that people who slept 5 hours per night for two weeks (even on a calorie deficit diet) burned less fat than those who slept 8 to 9 hours per night, increasing the risk of obesity, especially abdominal fat.



Foods That Help You With Calories Burning

Fat-burning foods are those that either stimulate weight loss directly or indirectly by affecting metabolic rate, appetite, or total caloric intake. All meals enhance metabolism, however the following natural foods and beverages have been proven to boost metabolism and encourage fat reduction, which can be useful to your cardio exercises and beneficial to your entire body.

Oily fish

If you're trying to lose weight, you're probably making the error of thinking that you can do it by eliminating all fats from your diet. Not only is it ineffective, but it can also have negative effects on health. The challenge lies in sourcing the appropriate fats. The saturated fats present in meat and dairy products are counterproductive to weight loss efforts, but the polyunsaturated fats and protein found in foods like salmon make it an excellent alternative.

Greek yoghurt

Greek yoghurt is thicker, creamier, and tangier than conventional yoghurt due to the straining process that removes the excess whey, so it is a fantastic post-workout snack due to its high protein content and other nutrients such as amino acids, vitamin D, and calcium.

Although plain Greek yoghurt contains more protein and fewer sugar, ordinary yoghurt has nearly twice as much calcium.Adding more carbs to your yoghurt will help speed up the recovery process, so it should be a staple on your weight reduction meal plan after the gym.

Green tea

Loaded with antioxidants called epigallocatechin gallate, green tea is receiving a lot of attention in the health sector due to its possible health advantages. Green tea is replacing normal tea among fitness and health-conscious individuals due to its nutritional and anti-inflammatory benefits. However, there is no such thing as a terrible moment for a great cup of green tea, but if you want to maximise its health advantages, drinking it after your gym weight reduction session may be the best time.

According to some research, drinking green tea right before working out may be extremely advantageous. In one research of 12 males, taking green tea extract before exercising enhanced fat burning by 17% when compared to a placebo.

Another method that could burn calories…even when you are not at gym

Although cardio workout, full body workout at gym are great ways to burn calories, and there is evidence to suggest that they are beneficial for fat loss, in general, exercise is more directed towards strength training, training your lower and upper body strength, and to build lean muscle mass. In order to lose fat in a more efficient manner, the objective is to track down a method that will help you work on your entire body at the same time and in a short amount of time.

According to a study published in the journal Lasers in Medical Science, the use of low-level laser treatments twice per week for six weeks is effective for reducing body weight, BMI, body fat mass, and body fat percentage, as well as improving body satisfaction, body appreciation, and overall quality of life. At the conclusion of treatment, 30% of the overweight (BMI between 25.0 and 29.9 kg/m2) individuals in the twice-weekly group lost greater than 3% of their initial weight.

As such, instead of finding the best exercises to lose weight or a certified personal trainer, a trip to a certified aesthetic clinic could be more rewarding than you thought.


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How CoolShaping Fat Freezing Treatment Can Assist Your Weight Loss Exercise In Gym?

CoolShaping Fat Freezing Treatment from Perfect Laser Clinics is well-known for its ability to effectively reduce the size of fat cells with no side effects. When a fat cell is subjected to cryolipolysis as opposed to thermal lipolysis, the entire cell is frozen to the point where degradation and death can commence. When fat cells die, the body treats them as waste and processes them out of existence through the metabolic process. The number of fat cells in the body is fixed, therefore when fat tissue dies, it doesn't come back. Your body fat will no longer return!

The cryolipolysis technology used in the CoolShaping Fat Freezing Treatment is also a fast and safe way to get rid of up to 20% of stubborn subcutaneous fat. Though they help you lose weight overall, exercise and dietary restrictions don't target trouble spots. Subcutaneous fat is the last to go, sticking to your upper arms, inner thighs, hips, and waist even as you lose weight. There is no use of any medicines, injections, or anaesthesia during the operation. The procedure employs fat freezing technology, which concentrates on the specific parts of your body and freezes the fat cells. This assures that the therapy is harmless, and you will only feel a tiny chill during it.

CoolShaping Fat Freezing Treatment has also been demonstrated to achieve results comparable to liposuction with zero risks or side effects, and the best thing is it's not invasive, doesn't hurt, and doesn't call for rest afterwards, so you are free to proceed with your daily routine. Although it is a gentle procedure and you can do light exercise after two hours. For any strenuous exercise such as full body workout or other strenuous exercises to lose weight, you should wait for at least two weeks.

If you are interested in trying out the treatment aside from your usual full body exercise routine, sign up now to receive a risk-free free trial today!


Is this treatment safe for everyone?

The procedure is non-invasive, painless, injection-free and medication-free. CoolShaping can provide slimming benefits comparable to liposuction. CoolShaping, in contrast to liposuction, does not involve the surgical risks of bleeding, infection, internal bleeding, or unevenly healed skin.

What should I pay attention to after treatment?

You should anticipate some slight discomfort and occasional bruising as normal and expected therapeutic side effects. In two to three days, you should feel better. Please be gentle and refrain from pressing on the treated regions. In order to maximise the effectiveness of your treatment, it is recommended that you drink enough water to improve blood circulation and metabolism and speed up the evacuation of frozen fat cells from your body.

Can I eat salmon every day for a healthy diet?

Salmon and shellfish can be eaten twice or three times weekly without worry. However, overconsumption of any one food might cause a nutrient imbalance.

What does CoolShaping Fat Freezing Treatment offer besides targeted fat loss?

Rapid weight reduction can cause cellulite and loose skin, but not with this treatment. Within one to two months following treatment, subcutaneous fat layers will gradually diminish, allowing the skin to adjust and preserve its firmness.

How many sessions do I need for the treatment to see the effect?

The number of sessions required vary according to the individual's health and the size of the treatment area. You shall see results after 4-6 sessions per treatment area.


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