Best Ways for Overweight People to Lose Weight at the Gym

For overweight people trying to lose weight, there are some specific exercise routines that will really burn off the fat and result in weight loss. I'm a certified personal trainer and there is nothing complicated about these exercises. You simply must be willing to commit yourself and get used to some sweat and being out of breath - for some of the exercises, but not all.

Overweight people can work out as hard as thinner people. The only difference is that for some exercises, the overweight person can't perform as quickly, as fast, or for as long. But as far as effort applied, overweight people are actually on an even playing field as slimmer folks. So if you're overweight and despondent because you can't maintain a 10 kph jog on a treadmill, you can still burn tremendous calories (and thus lose weight) walking on a treadmill as fast as you can, with a little incline thrown in.
The mistake many overweight people make is that when they use a treadmill, they hold their hands to it somewhere. There are reasons why this is wrong. An overweight man or woman can apply the HIIT to lose weight rather quickly. HIIT stands for high intensity interval training.
HIIT, which is very effective for losing weight, can be used with a stationary bike and elliptical machine also. You do not need to be thin or run in order to make HIIT burn fat for your body.
No matter how many days you can make it to the gym, most of your training should involve strength training. Lifting weights will do more to fire up metabolism and trigger losing weight for overweight men and women, than will cardio, even though HIIT cardio is always an excellent supplement to a weight loss program.
Cardio and weight days should be separate. I've also noticed that one of the biggest obstacles with overweight people losing weight is that many believe that lifting dumbbells or pushing at machines will make them bigger. Lifting weights does NOT build fat. It builds muscle -- increases muscle mass. But because more muscle mass means that more body fat will get eaten up by the new muscle to sustain the new muscle, the ultimate result is weight loss and a shrinking body.
So what were once tree stump legs can now become leaner and shapelier legs. What were once saggy blubbery upper arms can now become shapely toned upper arms. And pudgy forearms will finally have some shape and definition. And that big belly will shrink.
All of this will happen for the overweight man or woman with strength training exercise, but the amount of weight used must be sufficient enough to severely fatigue the working muscles within 8-12 repetitions for most exercises. It's okay for the weight to be light enough to allow you 15 reps, but if you can do more than 15, the weight is too light and you'll plateau very quickly.
Overweight people should focus on lower body training with barbell squats, leg presses, leg extensions, leg curls and lunges. Upper body training should focus on the back, chest and shoulders, and then arms. Naturally large muscles (legs, back and chest) burn more calories than small muscles like biceps or abdominals. You need only spend 10 minutes PER WEEK on ab exercises. These tiny muscles don't burn nearly as many calories as the body's larger muscles.

Farouq Githenya is a personal trainer with a Bsc. Sport and exercise Science degree from Makerere University, who has worked in gyms across the country and now helps people who want to lose weight from their homes or areas of convenience. Find him at his Email address farmoha13@gmail.com. You can also find him at his facebook page https://www.facebook.com/losegainkenya