Five Effective Full Body Exercises

Menu 1 - Sam Chia push up
group burpees - lose belly fat blog

Work your full body at Xercise4Less Gyms

It is important to pay attention to your whole body when working out, and not just focus on building up one area or individual muscle groups. Having a balanced physique will help to reduce the stress and burden placed on your body, and ultimately, lessen the potential risk of injury or discomfort. At friendly, inclusive Xercise4Less Gyms we encourage all our members to try out our different training zones from cardio to resistance or from free weights to fun, functional fitness classes. Come down to your local Xercise4Less Gym and give these exercises a go!

1. Push Ups

The push up is a great exercise to develop your core fitness as it targets a wide range of muscle groups. This is a simple exercise to complete and can be successfully performed by people with all levels of fitness. Grab yourself a mat, place yourself in a horizontal position and raise your body by lifting yourself with your forearms. Once you are in position, slowly lower your body to the ground, gradually bringing yourself up to complete the exercise.

You can challenge yourself by either performing more push-ups or doing them at an increased pace. Furthermore, you can also try balance yourself with only one arm to add further difficulty and exertion.

Menu 1 - Sam Chia push up

2. Squats

Squats are a classic exercise to primarily target your lower body, working your glutes, hamstrings and calves. The exercise also works in a similar fashion to a sit up as it pulls on your core and is a real winner if you are wanting to blast some belly fat or target your abs. Typically a strengthening exercise, squats give you a balanced workout to suit a range of fitness needs.

Once you have completed squats, you can add difficulty or push yourself further by performing them with weights to give your full body some much needed attention. To build real muscle, add a barbell to your squat routine and really work those shoulders.

group sumo squats core strength fitness

3. Deadlifts

While this may seem like you are targeting your upper body, deadlifts are also great for working your lower body. Similar to adding weights to your squat routine, deadlifts provide a full body exercise, reaching out to your legs as well as your torso. One thing to remember is technique, you must keep your back flat throughout the process. A deadlift is simple to execute, and the name of the game is to pick up a weighted bar from the ground, bringing it up to your waist using your whole body for maximum exertion. To complete a deadlift, your arms must be straight with the weight hanging.

heidi-leeds-north-older-woman-deadlifting

4. Burpees

This dual-purpose exercise blasts belly fat and improves strength. All the best fat burning workouts always include the flabtastic burpee. This full-body exercise uses compound movements (hip-hinge, plank, push up, squat, and jump) that will melt your unwanted fat and supercharge your metabolism. You’ll train practically every muscle in your body from shoulders, chest, and abs to quads, inner thighs, posterior and triceps with these proven fat burners. Build more muscle and burn more calories with burpees in your nearest Xercise4Less gym.

group fitness training burpees

5. Lunges

Lunges work tirelessly to increase muscle mass and build-up strength to help tone your body. Lunges help to develop your glutes, hamstrings and quadriceps to shape up your body and improving your posture as well as your range of motion. To complete a successful lunge, stand up straight with your shoulders relaxed and your chin up. Keep one leg in front of the other and lower your hips until both knees are bent and at a 90-degree angle. It is important to maintain your posture by ensuring your body weight is on the heels. Repeat this process on both legs to gain the most from your workout.

circuit training workout - lunge

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Leg Workouts | Build Bigger Legs With These Exercises

Leg Day - main
Leg Day - main

Smash leg day at Xercise4Less Gyms

Don’t dread leg day any longer with these leg workouts from Xercise4Less Gyms.  Attack the fear of leg day with these easy to follow exercises that will help you build muscle during your fitness session.

Working your legs is an essential part of any gym routine, and it is important to focus on the quads, hamstrings and glutes in order to maximise your core as well as build muscle in your lower body. Follow the exercises below to make the most of your leg day sessions.

Before you start your workout, it is advisory to complete a full warm-up to get your legs going before adding the serious weight. Exercises such as dynamic stretches are ideal, or, light deadlift sets. Gradually increase the weight of your warm-up set, reducing the reps.

Deadlifts for effective muscle increase

At Xercise4Less Gyms we love to include deadlifts in your workouts whether you’re a casual gym goer or an experienced gym user. Why?

Deadlifts primarily target your glutes, but this strength training exercise also works your hamstrings, quads, your lower back and core, and even your arms and shoulders. The deadlift is the workout that really hits every bit of your body. And the benefits are huge.

leg day - deadlift

Ramp up leg day with the leg press

Put pressure on your lower body and benefit from this Standard Leg Press exercise. Place your feet shoulder-width apart on the leg press machine pad. Make sure your toes aren’t pointing straight forwards. Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat.  Keeping your feet set, lower your legs towards your chest then press up again without fully locking your legs out at the knee.

Do 15-25 standard leg press reps and repeat in 3 sets.

Resistance training - leg press

Go heavy with the seated leg extension

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

leg extension-workout guide

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Battle Rope Exercises To Blast Belly Fat

Battle ropes - main
Battle ropes - main

Why battle ropes?

If you are wanting to lose weight quickly whilst enhancing your cardio performance, then battle ropes are the resource for you. Come down to your local Xercise4Less Gym and grab a pair of ropes to blast that belly fat and get a real sweat on with this high-intensity exercise regime. Just working with the ropes for ten minutes can increase your heart rate to peak levels, improving your overall fitness.

As well as boosting your cardiovascular fitness and aiding weight loss, the ropes are extremely versatile and enhance your grip, strength and power. The high-intensity nature of the exercise means you can focus on your explosiveness and aerobic endurance to gain the most from your fitness session.

Battle rope workouts at Xercise4Less Gyms

Below are a range of battle rope exercises which will torch the belly fat and get your heart pumping in no time at all. See results quickly and say goodbye to those excess calories!

Double wave with a push-up

This exercise targets a range of areas, including glutes, core, hamstrings and shoulders. To begin, place yourself in a deep squatted position, making sure you hold both ends of the rope. Move your hips up as you fully extend your knees to get to an explosive standing position, whilst using both arms in a powerful upward-wave motion. To add intensity, perform two explosive squats and combine them with a two-sided wave.

If you want to push yourself even more, you could incorporate push-ups.

battle ropes - man using them

Burpee with a double-lateral jump

Much like the double wave, the intention of this exercise is to target your glutes, core and hamstrings. Begin in a squat position with your hands on the floor in front of you. Place your feet behind so you are resulting in the push-up position. Move your feet back to the starting squat position, then, leap as high as you possibly can with your arms aloft to complete the first burpee.

The next step is to powerfully jump sideways, clearing each end of the rope individually. Make sure that each end of the rope are approximately two feet apart. Once you are clear of both ends of the rope, perform another burpee and continue facing in the opposite direction.

Double-arm crisscross in a wall-sit position

Intensify your workout with this next exercise, giving you a new position to test yourself and your body with during your fitness session. The double-arm crisscross delivers a full body workout to really blast that belly fat and eliminating the calories.

To begin, sit against a wall with your hips and knees at a 90-degree angle, ensuring your back is making full contact with the wall. Keep your neck and back straight whilst you hold the end of the rope with both hands. Once you are firmly in position, start to make crisscross shapes with the ropes so that it pulls on the core of your body. One thing to remember is to keep your weight on your heels and off your toes to avoid any unwanted pressure or strain being placed on your knees.

Battle ropes - man

Make battle ropes a staple of your circuit training

Battle ropes will become a key component of your fat burning program, ensuring you burn the required calories as well as building up your cardiovascular fitness levels in the process. Implement each of the above exercises into your circuit, completing three rounds and making sure you take a well-earned rest between each round. The advised resting time is around 60 seconds.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Effective Exercises To Boost Your Core

Core exercises - main
Core exercises - main

Strengthen your core with Xercise4Less Gyms

It is important to develop and build your core to give you a balanced fitness session. The core is a group of muscles that provide you with strength and stability to both your upper and lower body. We have provided a list of exercises for you to quickly and effectively build your core strength. Get yourself down to your local Xercise4Less gym and give them a go!

1. The Plank

Why not start with the most daunting one? The plank is highly effective for building your core, but you will certainly know about it once you’ve completed the exercise. This essentially engages and stimulates all your core muscles in a physically challenging way.

To begin the plank, prop your upper body up with your forearms, with your lower body resting on your toes – in almost a press-up position. Ensure you remain as horizontal as possible as this will enable maximum exertion on your core for optimum results. It is imperative you do not allow your hips to collapse or your back to lower.

You should hold the position for 30-60 seconds, depending on your level of fitness and how long you feel you can sustain the exercise. This can be amended as you develop your fitness and become more comfortable with the exercise.

If you are feeling confident, you can increase the intensity by extending one arm in front of you for a further 10-15 seconds.

2. V-Sits

Maybe it is time to introduce your gym visits to v-sits. This is an abdominal exercise which also works your obliques and hip flexors. To perform this exercise, you will start by taking a seated position on the floor. As you slowly inhale, contract your abdominals whilst lifting your legs to a 45-degree angle. Once you are in this position, lean forward with your hands or place them by your sides if you feel unstable.

Hold this position for up to a minute before having a well earned relax for 15-20 seconds. Once you have relaxed, repeat this process two more times. As you feel your body becoming stronger and more supple, you can increase the duration.

V sits - core exercises

3. Bicycle Crunches

This is a classic exercise which operates by working a whole host of your core muscles at once, especially the abdominals and obliques.

For success in this exercise you will need to lay flat on the floor with your back pressed to the ground. Place your hands behind your head, making sure you do not restrict your neck in the process. Then, bring one knee up to a 45-degree angle, whilst keeping the other knee completely straight.

The next step of the exercise is to move your legs back and forth, imitating the action of peddling on a bike. Make sure you alternate between your knees, extending one knee whilst lifting the other. As you are doing this, touch your left knee with your right elbow, and your right knee with your left elbow. Complete this on both sides, for around 10-25 reps. Relax and complete a further two sets.

bicycle crunches - core exercises

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Five Ways To Build Your Biceps

bicep workout - main
bicep workout - main

Take your time, building biceps can be a waiting game

Working your biceps can often seem like a mundane process, or like you are feeling as though you aren’t really getting anywhere. This is probably because you are just repeating the same exercises, and not giving you the best results for increasing your biceps through fitness. Here at Xercise4Less Gyms, we are happy to help you on your way to building your biceps and strength with five simple workouts.

1.The barbell curl

Probably the most used bicep exercise. A simple but effective weight training regime, the barbell curl directly targets the bicep to add both size and strength to the whole muscle, with typically more loading than other bicep workouts. This is a foundational bicep exercise, ideal for building an initial level of mass to enable you to lay the platform for more elaborate exercises.

To correctly complete a barbell curl, follow the steps below for maximum efficiency.

  • Hold the barbell with an underhand grip, slightly more than shoulder width apart
  • Raise your chest and expose the bicep by pulling your shoulders back with your elbows located under the shoulders and just in front of the ribs
  • Curl the barbell up using the biceps, keeping your posture straight, keeping your elbows to the side of your body

2. The chin-up

Perhaps an exercise not typically associated with biceps, but equally as effective as any for building up muscle and strength. The chin-up can be used to boost your upper body and general size. It is important to get your technique correct for this exercise, as you are placing a lot of effort and energy into it. You do not want your efforts to be wasted.

  • Hang from the bar with your wrists facing towards you
  • From a dead hang, make the back stable and keep your chest up
  • Slightly lean back and pull your chin over the back of the bar to complete
Bicep workouts - hammer curl

3. The hammer curl

The hammer curl, performed using dumbbells, allows you to significantly increase arm size and strength. It also enhances your grip strength and wrist stability to help reinforce potentially susceptible areas whilst training your arms in the process.

  • Grab a pair of dumbbells, place them to your side with your palms facing the body
  • Make sure your chest remains tall, your shoulders set back and elbows under the shoulder
  • Lift the dumbbell up, ensuring you do not rotate the wrist to prevent strain or damage
  • Flex your elbows to force the biceps to contract, then lower under control and repeat this

4. Incline dumbbell curl

A variation of the traditional bicep curl, the incline dumbbell curl works solely on your biceps without the necessity to include your shoulders. This exercise really hones in on your bicep, with you sitting on a bench with your torso in a reclined position, meaning your bicep is more exposed and improving your range of motion.

  • Set an incline bench at a 45-70 degree angle
  • Hold the dumbbells by your side, pulling your shoulders back and your chest up
  • Position your elbows to the floor, then curl the weights up to enable contraction
  • Slow lower the load and repeat the exercise
Bicep workouts - woman curl

5. Cable curl

Whilst free weights are primarily the most used for building your biceps, you can also use resistance machines to work on this muscle group. The cable curl encourages strength, muscle growth and optimum range of motion. Your time under tension time can also be increased through this exercise, enabling hypertrophy and muscular demand. Mix up your angles to prevent your muscles from becoming too used to one exercise and placing exertion on all areas of your bicep.

  • Set the cables at your chosen height, ideally from a low position
  • Pull the handles, rope or bar attachment to complete the curl
  • Repeat to build your muscle gradually, giving yourself a full bicep workout

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Bodybuilding: 5 Tips To Sculpt Your Body

bodybuilding tips - form
bodybuilding tips - woman squat lift

Shape your body at Xercise4Less Gyms

If you are just beginning your bodybuilding journey, or want to dramatically change your physique through fitness, then we have some top tips to help you meet all your training goals here at Xercise4Less Gyms. These tips will help you a lot, but please, do not expect instant results. Muscle mass naturally develops at a slow rate, so it is important to have patience, keep focused and stick to your regimes. The results will come!

1. Learn the correct form

It is highly tempting to start with higher weights in the quest for faster results. Whilst this may be a devilish temptation, it is one you must refrain from giving in to. On one hand, you know your own body better than anyone, but also you must be aware of your limitations and know that the key to success is to build muscle at a gradual rate. The best practice for bodybuilding is to start with lower weights, learning the correct form of each exercise you participate in. Having the correct form is vital as you will begin to build the muscle you want to achieve, as well as lessening the risk of potential injury or discomfort by having a poor technique.

If you are unsure on the correct form, feel free to speak to our friendly staff for advice, or have a word with people in the gym. There will be someone who has been in your position, and able to guide you through any exercise you are unsure of. Our friendly, inclusive environment means we are open to all levels of fitness with a culture you can grow in and broaden your social network through fitness.

bodybuilding tips - form

2. Have a program and stick to it

Having a plan and being able to implement it into your workout is arguably the most critical part of attending the gym. Before you come and start your session, you must know what it is you want to achieve and how you intend on going about doing it. You should not just turn up to the gym and do whatever you see fit at that given moment. If you come with this attitude then you are likely to make elementary mistakes, hampering your bodybuilding progress and even risk injuring yourself in the process.

Your bodybuilding program should include the exact exercises you need to do to achieve your results, the number of sets and reps and what you will do in each session. Like with learning the correct form, there will always be a member of staff of an advanced bodybuilding member on hand to give you any support or answer questions you may have.

3. Be in a caloric surplus

The simple principle of building muscle from a nutritional perspective is to eat more calories than you burn. The best way to achieve accurate results is to find out your BMR (Basal Metabolic Rate) and measure that according to how active you are. If you have a passive job, or one where you are sat down for most of your day then you will need to take on board fewer calories than someone who has a more active profession. On a typical day you should be looking to have four or five meals, eating every three to four hours. Avoid being hungry as it could restrict or hamper your training session.

Join Xercise4Less Gyms TodayJoin Xercise4Less Gyms

4. Gradually increase the weights

Once you have become comfortable with your program, it is then advisable to lift the intensity by increasing the weights. This should be done periodically, giving yourself small but realistic targets to achieve the next phase of your bodybuilding journey. Make a note of how much you are able to lift on each exercise you complete, and slightly increase the weight every couple of weeks. This will help you to improve your strength and lead to muscle gains, putting you well on track to smash your fitness targets.

5. Rest and recover

There is no shame in having a day off or a rest day when you are bodybuilding. You do not have to hammer the weights every single day, and your body needs time to repair. One of the best ways to recover is by getting plenty of sleep on a night. A rough guide would be to try and get around 8 hours of sleep per night. You should also recover by adapting your lifestyle to suit your training, avoiding smoking, alcohol and other typically unhealthy habits. You will find a routine that best suits you, fitting in the gym around work and family life can be difficult, but in order to gain the optimum results you will have to make some sacrifices along the way.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Bodybuilding: The Mental And Physical Benefits

Bodybuilding - main
Bodybuilding - woman lifting

An introduction to bodybuilding

There is often a negative stigma surrounding body building, and those who dedicate their lives to improving their fitness through perceived extreme exercise. However, this is not necessarily the case. Bodybuilding is a great way to keep yourself balanced, giving your body proportion, shaping and helping general fitness. Not only does body building improve your physical condition, it can also lead to mental health benefits, giving you a clearer state of mind thanks to weight training and aerobic exercise. Having a well-balanced, proportioned body can contribute to heightened health, lessening the risk of heart disease, high blood pressure and raised cholesterol levels. Bodybuilding captures all your fitness goals by giving you the physical improvements, boosting your state of mind and also ensuring you remain on the ball with your diet to supplement all your hard work in the gym.

Improve your physical condition

First and foremost, the main benefit of bodybuilding is to enhance your physical condition through exceptional fitness and dedication. This has a healthy impact on your bones and joints, giving you the necessary balance across your body in order to remain strong and flexible. As you begin to embark on your bodybuilding journey, you will notice a dramatic increase in muscle, strength and endurance – but this is a slow process and you will have to remain patient. Results simply do not happen overnight and training all areas of your body is essential to maintaining a balanced physique.

At your local Xercise4Less gym we have a wide range of fitness equipment for you to build the body you want. This spans from cardio through to resistance and TRX, ensuring you have all the tools you could possibly need to get the most from your workout. Our dedicated training zones are extremely spacious, so you will not have to wait to get on your favourite piece of equipment.

If you’re looking to add strength and muscle mass, the weight and resistance area provides the ideal environment for you to achieve those goals. Additionally, you will also need to get your cardio sessions in and we have the variety of equipment to make your training both fun and functional.

When participating in physical exercise, your body releases Endorphin. This works to influence your mood, helping you to sleep better, reduce fatigue and relieve any psychological tension or stress.

Bodybuilding - triceps

Boost your mental health through balanced fitness

Having a balanced physical condition will help you to become more aligned with yourself and give you a mental boost to clear your head and make sure you keep your focus and determination to meet all your fitness requirements. Bodybuilding is certainly not an easy process, and you must maintain the desire to succeed and set yourself small, attainable targets to remain on track.

Weight training and aerobic exercise can boost our mind and cognitive wellbeing. Going to the gym can relieve stress, anxiety and depression. Seeing real results can improve your mood and give you a sense of satisfaction to further progress and develop through fitness. Bodybuilding can enhance your self-esteem and confidence by giving you a more positive outlook on your own image. This will happen through the result of changes in your body such as weight loss, feeling your body becoming leaner, stronger and more flexible.

Furthermore, bodybuilding does not just happen in the gym. You can take your experiences from fitness into your daily activities. For example, it can help you to make better decisions and cope with negative emotions more rationally, enabling you to see positives or find solutions.

Bodybuilding - pull ups

How nutrition can give you a helping hand

While the majority of the hard yards are put in during your fitness sessions in the gym, it is impossible to ignore the importance of your nutrition – not just when bodybuilding – but in everyday life. Healthy nutrition and rest are vitally important when bodybuilding as the foods you eat can play havoc with your thinking and your memory. The fuel you intake can influence how your brain and mind function.

It is advisable to eat foods which are rich in antioxidants as they can benefit your focus and memory. As you can imagine, foods such as fruit and veg are ideal for bodybuilding, supplying you with glucose to keep your energy levels up. Lean meat, poultry, potatoes, cheese and fish are also good sources of nutrition to help your bodybuilding journey. In terms of what you should drink, water is as good as anything as it is crucial for a healthy body and mind. Avoid drinking alcohol if possible. Staying hydrated provides so many health benefits and this is equally as important as what you eat.

Conclusion

All elements of fitness are important to bodybuilding but having a healthy body and healthy mind will serve you well for the rest of your days. Weight training and aerobic exercise deliver both strength and energy, giving you the best possible chance of boosting your self-esteem and giving you the motivation to further your fitness. With a balanced level of fitness, you will be fully in control of your life, mind and body.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Cardio Equipment: The Best Machines For Weight Loss

Woman on Cross Trainer in Cardio Zone
Woman on Cross Trainer in Cardio Zone

Treadmills for effective belly fat loss

If you’re fighting the battle of the belly bulge, the treadmill is a fantastic fat burning machine to try. The treadmill has been shown to burn calories at the highest rate of any cardio exercise machine and running on a treadmill is one of the most effective ways to lose belly fat. With treadmill running you can burn calories for overall fat loss, but you can also directly affect the belly fat underneath your stomach muscles. While running is a powerful weapon for fighting stomach fat, walking at a fast pace on your Xercise4Less treadmill is also useful in slimming down. Walk on an incline on the treadmill and blast some serious calories as your heart rate is increased and your abdominals are engaged to help stabilize your body when you walk uphill.

Cardio equipment - Treadmill

Lose more belly fat with an Elliptical trainer

A low impact exercise machine, the elliptical trainer is ideal cardio for losing stomach fat and toning your body. This cross training fitness session will get your heart rate up, work your legs and arms, and if the elliptical machine in your local Xercise4Less gym has moving handlebars, it’ll put your whole body to work burning calories. Get comfortable on the elliptical trainer and gradually increase your pace and the machine resistance to really blast your belly fat. Losing love handles takes time but you can accelerate your weight loss journey with some quality time on the elliptical trainer.

Cardio Equipment - Bike

Shed excess weight with stationary exercise bikes

Of all the cardio exercise machines in your Xercise4Less gym the stationary bike has to be one of the best when it comes to burning calories. Cycling on a stationary bike is not just very efficient in burning calories and fat but it also helps tone your legs, thighs and bum. Pedalling hard on a stationary bike is more likely to help you lose an extra inch around your middle than crunching abs for example. When you’re capable of moderate-paced cycling, you might include some HIIT stationary bike sessions in your weight loss programme. Increase the intensity at which you ride to 75-85 percent of your maximum heart rate and go for 20-30 minutes at high pace to gain even more lean muscle. Putting in some time on the stationary exercise bikes can have a really positive impact on your weight and health.

Cardio Equipment - Rower

Lose your love handles on the rowing machine

Rowing machines are sometimes forgotten about when it comes to losing unwanted fat. That’s surprising because rowing hard is massively effective in burning calories. Why? A stationary rowing machine works your entire body requiring equal effort from both your lower and your upper body and achieving huge gains in overall cardiovascular fitness. Simply put, you should put the rowing machine at the centre of your belly fat-loss programme at your Xercise4Less gym.

Cardio Equipment - X Trainer

Burn extra fat with a stepper workout

A stepper, stair climber or ClimbMill all simulate walking upstairs. There are two main types of gym stepper machines, the pedal steppers and the step mills. On the pedal steppers you push down on the pedals while keeping your body mostly still to work your legs and core while the step mill is more like a flight of stairs that moves like an escalator. The ClimbMill works your quads, hamstrings, calves, and glutes and is a real cardio workout. Whichever one you use you can vary the resistance and speed to really ramp up the belly fat burning benefits. A stepper workout is excellent low-impact cardio exercise which burns plenty of calories and helps you lose weight.

Lose more weight with Xercise4Less Gyms

Always keep your weight loss journey on track with Xercise4Less Gyms. We provide all the belly fat burning tools you need to lose weight from your middle and achieve a more toned and shaped body. Build on the fat loss support offered by our friendly community of gym members to realise your fitness goals faster. 

Benefit from innovative gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring and completely transform your stomach weight loss programme. Enjoy working out with fellow gym members at a safe social distance in our spacious exercise studio or create your own circuits in our large fitness studio. Join an Xercise4Less gym and you take a step closer to reaching your weight loss targets.

Cardio Fitness: Get Your Heart Pumping

Cardio Overview - Main
Cardio Overview - Main

Blast belly fat and improve your fitness with cardio exercise

Cardio training is a great way to boost your physical condition, enabling you to eliminate belly fat, improve your general fitness and the aerobic nature of the exercise also boosts the heart and respiratory rate. Furthermore, cardio increases the blood and oxygen flow throughout the body for a healthier you.

Having a healthier lifestyle can lead to a lot of physical and mental perks. Cardio fitness works to lower your blood pressure, help you to control your weight and even improve your quality of sleep. Here at Xercise4Less Gyms, we have dedicated cardio zones for you to enjoy your fun and functional fitness sessions.

Cardio Overview - Rowing Machine

Beginning your cardio journey with Xercise4Less Gyms

If you are a beginner or a newcomer to one of our friendly, inclusive gyms, we recommend that you start your fitness journey at a slow pace, setting your targets at an attainable and realistic level. For example, you might begin by walking for five minutes on the treadmill, gradually increasing the speed, time or incline.

Cycling and elliptical training is also a sure-fire way to enhance your cardiovascular fitness. These are activities which increase your breathing and your heart rate, which will lead to physical benefits the more you do it. Again, it is important to start at a slow pace, so you do not overburden yourself, running the risk of causing injury or discomfort.

Cardio Overview - Treadmill

Develop your cardio fitness program

Breaking down your session could be a more beneficial way of noticing visible results by setting yourself small targets. The three stages of your workout could be comprised of: a warm-up, main component and a cool-down.

The warm-up is an important part of your workout. Gradually ramp up your cardiovascular system and increase blood flow to your muscles. This can be done by performing a low-intensity version of your chosen activity. So, if you are planning on walking at a brisk pace, then warm up by walking slowly to allow your body to acclimatise to your fitness session.

The main component is to be taken at your own pace. Ideally, you should be performing 30 minutes of cardio per session to develop your aerobic capacity. This will increase your heart rate, breathing and muscular endurance.

Lastly, a cool-down offers your body the chance to recover following your exertions. A slow walk would be an ideal cool-down exercise followed by stretches to allow your heart rate and muscles to return to their normal state.

Cardio Overview - X Trainer

Get your heart pumping with Xercise4Less Gyms

With a dedicated cardio zone and high-quality fitness in each of our gyms, we have the machinery for you to get your heart pumping and get a sweat on. If you would like to work out in a group environment, we also run a range of fitness classes to get you up to speed and meeting all your fitness needs and goals.

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

 

Build Up Muscle With Strengthening Exercises

Strengthening Exercises
Strengthening Exercises - Sam Chia Legs

Increase muscle strength in the gym

There are many ways in which you can build muscle. It can be through cardio, resistance or just by general exercise. But how can you develop your muscle with specific exercises, and what are the long-term benefits of strengthening? Read below to find out more on how to build up your strength with simple exercises you can incorporate into your fitness workout.

What are strength exercises?

Specific strength exercises are designed to give your muscles a more rigorous workout than they are typically used to. This works to increase the strength of the muscle as well as the size and power, giving you more of an output to create explosive movements. Furthermore, strength exercises also improve the endurance of your muscles, giving you extra dynamism to complete more intense exercises, for longer.

Strength activities usually involve you using your body weight or working against a resistance to generate extra difficulty and exertion. This is something you are better off building up over a period of time to help prevent the risk of injury or discomfort which may hamper your body in the long run.

Typically, you should look to do two or more sessions of muscle strengthening exercises a week. This is so you are not placing too much strain or pressure on a particular part of the body. Remember, building up slowly is the key to increased muscle strength. After all, Rome wasn’t built in a day.

Strengthening Exercises - Sam Chia Sit Ups

Examples of effective strength exercises

As previously mentioned, there are a number of strengthening exercises you can complete at your local Xercise4Less gym. You do not have to devote a whole fitness session to strength, you can put in some work before or after the main component of your workout. Cardio exercises such as cycling, walking on an incline and using the stepper machine are ideal for improving strength. Alternatively, resistance exercises have a benefit to your muscles, with lifting weights being the main source of adding strength. If you have already got your fix of cardio or resistance training, then why not try some core stretches and exercises to help build up your muscle. Push-ups, sit-ups and squats are the most effective exercises to boost your strength workout.

Strengthening Exercises - Sam Chia Cycling

Join the Xercise4Less Gym community

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.