The Total Gym is a piece of exercise equipment that combines multiple workouts so that you can get in shape using one machine. It has a bench fixed to sliders and utilizes your body weight as resistance. While the amount of weight you lose depends on you, by using the Total Gym to exercise regularly, it is possible to shed some pounds while you tone.
One way to burn fat and change your body composition is by building muscle. Not only does your body burn more calories to maintain muscle than it does to maintain fat, but building muscle will also help you look more fit as you start to lose weight. The Total Gym can help you build muscle as you use your body weight as resistance for each exercise. You can tone your arms, chest and shoulders by pulling the cables with exercises such as the lying triceps extension, seated chest press or upright row. You can tone your glutes, hamstrings and quadriceps by pushing against the resistance of your body weight with exercises such as the squat, side squat and sprinter start. By combining cardio elements with strength-training, the Total Gym promotes muscle development and weight loss.
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How Weight Loss Works
In order to lose weight you have to burn more calories that you consume. This is achieved through eating a low-fat, reduced-calorie diet and by regularly engaging in exercise. The Centers for Disease Control and Prevention recommend doing no less than 150 minutes of moderate, or 75 minutes of vigorous, aerobic exercise each week to lose weight. If you use the Total Gym to meet this recommendation, it is possible to successfully lose weight. To perform a moderate workout using the Total Gym, do any of the Total Gym exercises at an intensity that brings you to 50 to 70 percent of your maximum heart rate. For a vigorous workout, use the Total Gym to get to between 70 and 85 percent of your maximum heart rate.
7 Tips to Losing Weight
7 Tips to Losing Weight
How to Use to Lose
Although many people praise the use of the Total Gym and claim it has helped them lose weight, the amount of weight loss depends on the individual, how much they use the machine and other factors like diet. But according to Fitness, it is proven that regularly engaging in physical activity can help you lose weight. Therefore, in order to lose weigh with this machine you need to use it regularly to target multiple muscle groups. The Total Gym promotes over 80 exercises that work your arms, core and legs while helping you get in aerobic exercise. By engaging your entire body you will burn more calories, and by doing it regularly --at least three times a week-- you can see weight loss results.
Health and Fitness Benefits of Aerobic Exercise
Health and Fitness Benefits of Aerobic Exercise
Build Muscle to Shed Fat
One way to burn fat and change your body composition is by building muscle. Not only does your body burn more calories to maintain muscle than it does to maintain fat, but building muscle will also help you look more fit as you start to lose weight. The Total Gym can help you build muscle as you use your body weight as resistance for each exercise. You can tone your arms, chest and shoulders by pulling the cables with exercises such as the lying triceps extension, seated chest press or upright row. You can tone your glutes, hamstrings and quadriceps by pushing against the resistance of your body weight with exercises such as the squat, side squat and sprinter start. By combining cardio elements with strength-training, the Total Gym promotes muscle development and weight loss.Turn Up the Intensity
Whether you are using the Total Gym or engaging in any other form of exercise, increasing the intensity of your workout will help you lose more weight. This is because your body burns more calories the harder you work. So by incorporating high-intensity interval training, also known as HIIT, into your Total Gym workouts, you can increase your weight loss potential. This can be done by picking up the pace during your workout for periodic intervals. For example, start at a normal pace while doing the toe touch row, which is one of the total body exercises promoted by Total Gym. After a couple of minutes, begin to row more quickly for a period of 30 seconds and then return to your previous speed. Do this several times while performing this exercise. Adding these bursts of speed increases the intensity of the workout and can help you burn more fat.
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References
- CDC: How Much Physical Activity Do Adults Need? [
- Total Gym: Total Gym - Home Gyms, Exercise Machines and Equipment [
- Men's Fitness: Question of the Week: How Much to Workout? [
- Fitness: 10 Reasons Why Exercise Makes You Thin (Or Why TIME Magazine Got It Wrong) [
- Experience Life: Expert Answers: HIIT for Weight Loss, Joint Pain and More [
- Total Gym: Total Body Exercises [
- CDC: Target Heart Rate and Estimated Maximum Heart Rate [
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