Whether you’re new at going to the gym or novice, it can be confusing knowing which machine will give you the most results you want.   This is especially true if your goal is weight loss driven.  Some gyms literally have hundreds of pieces of equipment.  Today we will cover which machine at the gym is best for weight loss.  But I’m also going to provide you with a sample diet with the same goal in mind.

If you’ve ever heard that “abs are made in the kitchen” or that over 70% of your progress in weight or fat loss is driven around diet, you heard it correctly.  Even if you used the best equipment for weight loss several times a week and did not address your diet, your hard efforts would not show up.

First things first, let’s cover the gym aspect.  Even though roughly 30% of your progress is made up of workouts and other factors, such as adequate rest, low stress, and your hormone levels, it’s still important to learn how to use your time most efficiently when going to the gym.  One of the best pieces of equipment to help with weight loss is the step mill.  It’s not long after beginning this workout that you are drenched in your own sweat.

RELATED: RECOMMENDED PLANS FOR YOU

Although a good sweat demonstrates effort, it’s actually the high caloric burn that this piece of equipment has to offer.  This is especially true if you perform an interval type of workout instead of just the same pace the entire time.  By varying your speed throughout the workout you can create a great interval workout, also known as high intensity interval training or HIIT.  The after burn effect is nine times more effective at burning calories all throughout the day, and long after you step off the piece of equipment.

Setting up the interval is not a hard thing to accomplish.  You can select a “manual” program when you get on the equipment.  Once you start stepping you can set a timer or just watch the clock and each minute pick a rate greatly opposing each other.  For instance, your first couple of minutes will be a warm-up, your third minute can be at a pace of 12 and your fourth minute can be at a pace of 6.  Each minute to follow you can repeat the 12/6 pattern.  I would suggest trying this type of workout for 20 minutes and eventually work up to 30 minutes as your conditioning progresses.  It’s important to note on this particular piece of equipment that many people use it incorrectly.  By clutching on the handrails, or leaning over the machine you can greatly reduce the effectiveness of the workout.

While workouts are an important part of increasing your fitness level and also in achieving your weight loss goal, it’s actually only a 30% part of the equation in reaching your goal.  No program is complete without having addressed diet.  That means you could workout 5-7 days a week and only be influencing your progress by a little amount.  If you want 100% success on your weight loss goals, you do need to change your diet.

best machine at the gym for weight loss

Here is a suggested diet with the ratio of 34% protein, 40% carbohydrates, and 40% healthy fats.

Sample Daily Diet

Qty

Measure

Description

Protein

Carb

Fats

Calories

Egg white omelet

1 Ea Avocado

3.39

14.95

26.66

288.91

5 Ea Egg Whites

17.50

1.50

0

85.00

2 Tbsp. Salsa

0

0

0

4.00

1 small Tomato

1.00

5.70

.40

26.00

AM Snack

1 Ea Apple, medium

.30

21.00

.50

81.00

Lunch

1 Cup Broccoli boiled

3.71

11.20

.64

54.60

1 Cup Brown rice

4.90

49.70

1.20

232.00

4 Oz. Chicken breast, white no skin

26.00

0

1.60

124.00

PM Snack

1 Serving Jello Pudding, fat free, sugar free

.16

15.58

.18

66.20

1 Scoop Whey protein

18.00

1.0

1.00

85.00

Dinner

1 Cup Asparagus

4.32

7.40

.40

39.60

1 Cup Green beans

2.36

9.85

.35

43.75

4 Oz Sweet potato

28.00

0

4.00

144.00

Evening Snack

1 Scoop Protein, mixed blend

20.00

4.00

3.50

120.00

Daily Totals

 

131.46

160.51

40.56

1475.06

* The above plan is around 1500 calories, appropriate for a woman 5’6 and 140 lbs. with goal of weight loss.  Men can add 200-300 calories to the plan easily by changing the protein portions to 6 oz. instead of 4 oz.

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans