The Diet to Help With Healthy Weight Loss

Your Weight Loss Journey with Xercise4Less Gyms

Here at Xercise4Less Gyms, we value each and every single one of our members. We understand that everyone has different goals and wants to focus on different things but one of the main reasons that people come through our doors is to work on their weight loss journey and to transform their fitness.

Not only do we provide our members with a wide range of equipment and facilities including cardiovascular machines such as treadmills and cross trainers that will help you lose weight and burn calories, but we also support you with your diet and nutrition. Your diet will make a really big impact on your weight loss journey and help you drop your weight and body fat quicker once you combine a clean diet with regular exercise.

Once we re-open our gyms, we’ll be taking extra precautions throughout our clubs to help our members stay safe and we can’t wait to continue pushing you on your fitness journey so why not use this time to clean up your diet before you step back into the gym?

best cardio exercises - main

How to Achieve Your Weight Loss Goals

When it comes to weight loss, there are a lot of mixed messages that confuse people and complicate things. At Xercise4Less Gyms, we want to make things as simple and helpful for you as possible; meaning that we want to decode any weight loss myths.

The easiest way to understand weight loss is that it’s achieved when you burn more calories than you consume (what you eat and drink). For example, the recommended daily calorie intake for men in 2,500 and for women in 2,000 but if you’re more or less active than this, these numbers can change. If you’re a fairly active people i.e. you walk 8,000 – 10,000 steps a day and attend the gym around 3-5 times a week, you may be able to increase your calorie intake as you’re burning them at a quicker rate.

If you want to lose weight, you should start keep track of what you’re eating. This will help you understand how many calories you need to burn and if there are any points of the where you’re overeating. For example, you may snack between meals and this could add an additional 500 calories to your daily limit and could be impacting your weight loss goals. Once you’re aware of this, you can substitute these meals/snacks/drinks for something that is lower in calories.

The Diet to Help You Lose Weight Quick

Stop thinking about those fad diets because you only need to follow one specific diet to lose weight and smash your fitness goals. A balanced diet consisting of protein, carbohydrates and fruit/vegetables is the perfect time to help you lose weight quickly. Regardless of whether you’re a meat eater, vegetarian or vegan, you should try stick to this where you can. Losing weight doesn’t mean that you need to cut out any major food group. Instead, try having everything in moderation and try not to overeat and definitely not under eat.

If you struggle with cravings of junk foods such as pizza, curries and fried foods, don’t think that you need to cut these out as such. You can replace this with ‘fakeaways’ and healthier home cooked alternatives and if you really want the real deal, allow yourself one treat a week or month and work towards that goal i.e. you can order a takeaway once you’ve lost 5lb or fit into an old pair of jeans.

By working hard in your Xercise4Less gym and making the effort to focus on your diet and nutrition a bit more, you’ll be pushing yourself closer to your weight loss goals and start to feel more confident.

Join the Xercise4Less Gyms Fitness Community

At Xercise4Less Gyms, we’re proud to have gyms across the UK and provide quality equipment and facilities for all gym interests. Whether you’re a gym beginner and new to gyms or a gym enthusiast, we’ve got something to suit you and your fitness journey. Not only this, but we have a wealth of knowledge amongst our expert staff and personal trainers who can guide you on your weight loss journey and keep pushing you.

Whether you want to use the gym for our wide range of group fitness classes including the Les Mills programme or our exclusive Ladies Only zones, you’ll fit right in at Xercise4Less. Once we re-open, we’ll be taking extra precautions throughout our clubs to help our members stay safe. This includes introducing additional cleaning and social distancing practices. If you’re wanting to restart your fitness journey following Covid-19, register your interest to join the Xercise4Less Gyms community today for our exclusive re-opening gym offers.

Stepper Workout Guide

Boost your cardiovascular fitness

Ready for the ultimate fat burn and calorie blast workout? Working out using the stepper can help you make huge progress in terms of your fitness and your health. Keep reading this Xercise4Less Stepper Workout Guide to help you make progress fast.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the right place to start your fitness journey. Stepping into the cardio zones at Xercise4Less will allow you to supercharge your health and wellbeing by climbing numerous flights of stairs in just one spot in each of our gyms across the UK.

Using the stepper in the cardio zone

Don’t get stuck with your same old cardio routine; burn calories fast, increase your speed and build your stamina with a full body workout on the stepper. There are lots of ways that you can use a stepper at Xercise4Less to make your workouts more exciting and to even shock your body into a fat burning state to really maximise results.

Once you’ve stepped onto the machine, make sure that you’re comfortable and have set the machine to a comfortable level. Then, by holding onto the handles, keep yourself stood upright and push your feet down on the steps to help you build up some power and momentum.

When using the stepper, you have a couple of different options – low intensity or high intensity. Low intensity stepper workouts mean using the machine for a long period of time such as 30-60 minutes. Whilst performing a low intensity workout, it’s important to keep your back straight and not hunched to prevent injury. Try to keep a steady and consistent pace so that you can keep working for your designated time – you may need to lower the level on the machine to allow you to do this.

High intensity workouts are slightly different. Firstly, it will be a lot shorter in length with anything from 5 to 30 minutes. For high intensity stepper workouts, continue focusing on your form but increase the level so that the steps feel a lot lighter and more difficult to control. This will mean that your body is forced to work harder to keep it upright. If you can’t maintain this level for a long period of time, you could opt for 1-5 minutes ‘sprints’ so that you work for a short period of time but give maximum effort and then rest. This will increase your heart rate substantially and therefore push you closer to your weight loss goals.

Make great steps on your weight loss journey

Steppers are a great piece of equipment that will help you work towards your fitness journey and fitness goals. If you’re aiming to work on your weight loss, there are lots of small things that you can do to make a difference. One of those includes increasing your daily steps. For example, aiming for 10,000 steps a day could allow you to burn extra calories and therefore increase your weight loss results. If you’re unable to walk around during the day due to work or life commitments, step into the cardio zone at Xercise4Less and work towards your daily step goals.

All of the team at Xercise4Less are keen to help you focus on your goals with us and if that is specifically weight loss, the cardio zones (and steppers especially) could be incredibly beneficial to you. We provide over 400 pieces of exercise equipment, so you never waste time looking for fitness gear and delaying your workout. Every Xercise4Less gym provides enough steppers so that our members can blast calories with intensive stepping sessions at a time that suits them and their schedule.

Next time you visit Xercise4Less, use this full body stepper workout guide to supercharge your fitness programme with these variations of stepper training.

Transformation Camp Group

Join Xercise4Less Gyms today

Joining us means that you get a great value gym membership but also become part of a fitness community that will help to push you closer to your fitness goals. 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.

Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

How To Lose Real Belly Fat With Cardio Exercises

Cardio exercise to burn belly fat - main
Cardio exercise to burn belly fat - main

Ditch belly fat with cardio workouts

Is cardio the best way to get rid of belly fat? Well, there are three things you need to focus on when you want to lose weight: your diet, strength training and lots and lots of cardiovascular exercise! The best way to lose stomach fat is aerobic exercise like running on a treadmill because cardio usually burns more calories than pure strength training. Even the most efficient cardio sessions at your local Xercise4Less gyms won’t discriminate on where to pull the fat from though but a cardio workout will help you burn calories all over your body including your belly.

While doing up to 60 minutes of cardiovascular activity a day will really help weight loss, 30 minutes should be your baseline workout time. With cardio you also have plenty of flexibility on the type of fitness session you’re want to do so you can pick an exercise or gym machine that you’re already comfortable with or try something new to change up your fitness plan. So, what’s the best type of cardio to burn belly fat? There are two main methods of using cardio effectively for weight loss. Let’s look at them both now.

Sheffield Battle Ropes

HIIT cardio is a belly fat blaster

High-Intensity Interval Training or HIIT, as it is commonly known, is not for the faint-hearted, but it is very effective in blasting fat. In medical studies HIIT has been shown to produce a decrease in fat mass percentage as well as lower body mass indexes and lower cholesterol. HIIT burns more fat than other types of cardio and in a quicker time frame but you will need more recovery time. In a typical HIIT cardio workout you’ll work out in short bursts of all-out effort followed by short periods of rest or lower-intensity effort for an equal or slightly longer period of time. You might like to include HIIT cardio in your Xercise4Less gym plan up to three times a week but make sure you avoid consecutive days of HIIT training.

For HIIT it’s important to work out at close to or at your maximum effort so you should have a heart-rate monitor to keep your cardio efforts honest. Figure out your maximum heart rate and the optimum level to burn belly fat by subtracting your age from 220. You can then ensure you’re exercising at the right intensity for the more tiring periods of your HIIT cardio. Make sure you warm up and cool down properly as you’re putting your body under more pressure than usual with a HIIT cardio session. Use any type of cardio you enjoy to perform a HIIT workout from stationary bikes and treadmills to the rowing machine or an elliptical trainer. The key is keeping up a real fitness intensity over the 10-30 minutes of your cardio workout. If you want to lose belly fat you want to try HIIT cardio at your nearest Xercise4Less gym.

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Lose belly fat with a low intensity cardio workout

LISS or low-intensity steady state is the complete opposite of HIIT but can also be just as effective in helping you lose belly fat. LISS is a cardio workout that aims for 30 to 60 minutes in your local Xercise4Less gym at about 60 percent of your max heart-rate. That heart-rate monitor will come in handy again! Supporters of LISS cardio point out that staying at that moderate intensity for a long period can ramp up your fat loss, increase blood flow, and improve oxygen delivery within cells. When you exercise with low intensity cardio, your body can produce energy using oxygen and allows you to burn a higher percentage of fat for fuel. You won’t use up more fat in total but staying at that heart rate will burn a greater percentage of calories from fat as you continue to work out in your LISS session.

Low-intensity steady state cardio is also safer than HIIT with less strain on your joints and knees. Engaging in lower-intensity exercise means less chance of injury and more chance of you going to the gym regularly. LISS is gentle enough that you can exercise every day as well as being a nice change up from the high intensity of a HIIT cardio session. You’ll use the same cardio machines as HIIT like steppers, treadmills, ellipticals but with LISS cardio you’ll be able to keep up a conversation and make some new gym friends while you’re working out. LISS is really great for helping you lose belly fat and build the real body you’d like to have.

Men Cardio Cross Trainers

Leave your love handles behind with Xercise4Less Gyms

Join Xercise4Less Gyms and you’ll achieve your exercise goals quicker. Whether you want to lose belly fat with some efficient cardio sessions or strength train for weight loss, you’ll find the right gym facilities and equipment for your personal fitness programme. Joining a real gym community like Xercise4Less means you can expect friendly support right through your fitness. Our gym provides innovative dedicated workout areas like our Ladies Only Gym Zone or Combat Zone with MMA cage and full-size boxing ring as well as up to 40 inclusive exercise classes evert week. When you want to lose those love handles, you want to join Xercise4Less Gyms.

Get Fighting Fit With Boxing Exercises

Get Boxing Fit - Main
Get Boxing Fit - Main

Punch up your fitness goals with a boxing workout

Enhance your cardiovascular fitness with a real boxing workout at Xercise4Less Gyms. With a full-size boxing ring, pads and punch bags, we have the tools you need to gain the most from your boxing workout. Put on the gloves and get yourself in the ring to burn the calories and get your heart pumping. Whether you want to take on the punch bag, spar with a friend or hammer the pads; we have the workout for you.

Reduce stress with intense physical activity

Intense physical activity such as boxing can help to decrease your stress levels. Exercise increases endorphins to boost your mood and improve your sleep, all of which helps to reduces stress. Boxing is a great outlet for stress as you typically transition between high intensity bouts of exercise and moderate intensity recovery periods. When you are exercising in the high intensity period, your mind will be focused on the task at hand and not worrying about whether you have locked your car door, left your phone at home or remembered to take the rubbish out. During rest periods, you will be able to remain focused on the task at hand, ensuring you are recovering to go through the next phase of boxing fitness. This all helps to lower your stress levels and maintain your focus.

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Boxing clever: improve your hand-eye coordination

Not only does boxing offer physical fitness benefits, it also works to improve your balance and coordination, making your reaction times and reflexes a lot sharper. If you are punching the bags or sparring with a partner, you must be able to repeatedly hit a target, and hit that target whilst it is moving. Having faster reaction times will help boost your physical coordination, and this is particularly beneficial to an individual through age as it will help to reduce the risk of falling.

Boxing Fit - Sparring

Building strength through combat fitness

In addition to burning calories and fat as well as your general fitness and wellbeing, boxing also significantly helps to increase your strength. Due to the high-intense nature of the activity, boxing works a range of muscles, so you’ll really be able to pack a punch. During a boxing workout, you may punch or kick a bag multiple times, requiring your whole body to be put through its paces.

Boxing Fit - Action Shot

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or increase muscle, we have the equipment and facilities you need to achieve your goals.

Get Rid Of Your Love Handles In The Gym

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get rid of your love handles - main

Lose your love handles at Xercise4Less Gyms

Get yourself to your nearest Xercise4Less gym and get ready to get rid of your annoying love handles. Say goodbye to a bulging waistline or middle aged spread when you can work out effectively at our inclusive gym in dedicated fitness zones like the cardio exercise area. Transform your hate handles or spare tyre into a flatter stomach with far less belly fat. Improve your health and wellbeing by shedding the flabby fat deposits around your hips and stop dangerous visceral fat from building up around your organs. Here’s how you can Get Rid of Your Love Handles in your local Xercise4Less gym.

Love a clean diet

You won’t get far in your quest to lose your love handles without an improved diet. The first thing you can do to lose unwanted fat is to stop eating unhealthy, fatty and processed foods and replace them with healthier foods loaded with nutrients. Begin gradually by including one healthy meal a day and progress from there. Soon you’ll enjoy eating fruit, vegetables, whole grains, lean meats, legumes and even fish. Try a healthier food diet and you’ll massively improve your chances of making those dreaded love handles disappear.

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Burn excess fat all over your body

Exercise is obviously an important part of losing love handles but what gym exercises should you do to lose excess weight from around your middle? Forget about spot reduction for your love handles and shift your calorie burning focus away from purely abdominal exercises. When you want to lose belly flab, you need to step away from that ab crunch machine and do cardio and strength exercises that burn lots of calories all over your body.

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Cardio exercising machines are your fat losing friends

When you want to shift extra weight, cardiovascular exercise can be a real friend. Make it easier on yourself and pick your favourite cardio machine to lose your love handles. Choose cardio workouts that you’re more likely to stick to when working out three or four days a week for 45 to 60 minutes. The treadmill and the rower are great calorie-burning machines but if you prefer the elliptical or the stair climber then use those machines instead to prevent a bulging waistline. Ramp up your fat burning efforts by adding some HIIT (high-intensity interval training) with cardio machines. HIIT’s short bursts of maximum effort followed by a quick rest period ensures your body burns plenty of calories even after your cardio workout is over.

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Strength training is no flabby workout

Don’t neglect strength training when you’re trying to shed unwanted weight. Make sure to include compound exercises with free weights like burpees, squats, triceps dips and lunges in your fat loss programme and hit multiple muscle groups all at once. Use strength training exercises too that strengthen your abdominal area like planks, leg raises, and knee pull-ins. Make your obliques (hidden under your love handles) work hard too with Russian twists, weighted side bends and bicycle crunches and don’t leave your lower back out with strength training exercises such as glute bridges or Supermans. Adding muscle helps you burn fat and tone the muscles underneath the fat at same time. Deflate that spare tyre with more strength training in your weight loss plan.   

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Hold back middle age spread with Xercise4Less Gyms

We’re always there to offer you support wherever you currently are on your weight loss journey. Work out and burn fat in our dedicated fitness zones like the private Ladies Only Gym Zone or in our large free weights area. Xercise4Less Gyms provides everything you need to lose those love handles for good from up to 40 inclusive fitness classes to plenty of cardio machines and a spacious Spin Studio. Get rid of your love handles quicker when you have an inclusive Xercise4Less gym membership.

Best Resistance Machines To Lose Belly Fat

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Best Resistance Machines To Lose Belly Fat - Main

Which resistance machines to use to lose belly fat

Losing belly fat and giving yourself a flatter stomach isn’t easy and doesn’t come about quickly. In fact, you can’t directly target your love handles. Getting rid of belly fat requires a full body workout so you lose weight from your whole body and shed that stomach fat. At your local Xercise4Less gym you’ll find lots of quality resistance machines available to aid weight loss, so you never have to wait around to work off that fat from your belly or anywhere else. Let’s take a look at some of the best resistance machines you can use to help you lose belly fat in an Xercise4Less gym.

Lat Pull Down Machine

The lat pulldown machine or cable pulldown machine provides one of the best exercises for fighting fat. This resistance machine primarily works on the ‘lats’ or the latissimus dorsi muscles, the large muscles across your middle and lower back. The lat pulldown machine however also works most of your upper body including the muscles in your shoulders, arms, biceps and traps. Always keep in mind that adding muscle will help you burn more calories at rest and contributes to a stronger fat-burning metabolism, so you lose weight in your middle quicker. Using the lat pulldown machine will keep you shedding fat and really deflate your spare tyre!

Best Resistance Machines To Lose Belly Fat - Lat Pull Down

Shed fat with the chest press machine

Similarly, the chest press machine in your Xercise4Less gym also targets your upper body. The chest press though works on your pectoral muscles, triceps, and deltoids enabling you to build a strong body and burn real belly fat. Bench pressing and lifting weights in general may not expend as many calories as cardio workouts, but the chest press will help make your daily activities a lot easier to manage. You’ll gain muscle and lose fat and help your body to burn more calories even while you’re not in the gym. If you go to an Xercise4Less gym and use the chest press machine, then you’ll benefit from a great tool for achieving a flatter stomach.

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Shoulder press

Help yourself lose some belly fat by using one of the most effective exercises to achieve muscular shoulders. Add real muscle with this classic bodybuilding shoulder press exercise and increase your fat burning metabolism at the same time. This ease of use of this Xercise4Less gym resistance machine makes this an effective exercise that everyone from beginners to experts can benefit from. Shoulder press machines work the muscles of your shoulders to the core and strengthen your fat resistance while they’re doing their muscle-building job. As a resistance machine to use to shift belly fat the Shoulder Press is top of the class.

Pressurise your belly fat with a leg press machine

The leg press is a popular resistance machine for building key muscles like the quadriceps, hamstrings and glutes. Perfect for beginners, the leg press machine at your local Xercise4Less gym only allows movement in a fixed pattern so you master the leg lifting technique before trying, for example, more challenging barbell and dumbbell leg lifts. You can develop your fat-burning resistance by adjusting the weights you’re lifting very quickly as well. You maximise muscle growth and effective fat-loss with the leg press machine while lifting heavy weights in a safe way. Burn lots of calories and flatten that tum with a turn on the leg press resistance machine.

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Lose stomach fat with the bicep curl machine

You may not immediately think of the Bicep Curl Machine as useful in ridding yourself of stomach fat. But the more muscle tissue you have, the faster your metabolism becomes as muscle tissue burns a high number of calories. And the faster your metabolism becomes, the more belly fat you’ll lose! Use the biceps curl machine to tones and shape your upper arms and strengthen the important muscles you use in everyday life to lift, bend, and pull. The bicep curl machine isolates your biceps so you can build more mass and definition effectively. The Bicep Curl Machine is a pierce of effective resistance equipment to develop your belly fat-burning capabilities.

A flat belly with an Xercise4Less gym membership

Want a flatter stomach? Then join Xercise4Less Gyms. Whatever type of resistance machine you want on your belly-fat-reducing journey, we’ll provide it and in sufficient quantities to get your body leaner quicker. From dedicated workout areas like our resistance machines zone to the private Ladies Only Gym Zone we offer quality gym equipment to help you build more muscle and lose more fat and that includes stubborn belly fat!

Rowing Machine Workouts For Effective Weight Loss

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Lose Weight With Rowing Machine Workouts

The rowing machine may lie relatively neglected in the cardio zone of your local Xercise4Less gym. But that doesn’t mean you shouldn’t harness the superb weight loss capabilities of one of the most versatile pieces of cardio equipment in any gym. You may not be drawing oars on a river, but you will accelerate your weight loss journey as a full-body workout on the rowing machine strips fat and builds lean muscle. A rowing machine workout combines both strength and cardio training, engages practically all of your major muscles from your arms and core to your legs and gets your heart rate up to the max. While it’s low-impact on your joints, rowing machine exercises are high impact for weight loss as you burn a ton of calories with each workout on the rower. Your workout on the rowing machine doesn’t even have to be that long; consistency is key. Lose more weight long-term with 30-50 minutes on the rower three times a week.

Ready to give the rowing machine a go? Let’s take a quick look first at proper rowing technique so you get the most from our Rowing Machine Workouts for Weight Loss.

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Correct Rowing Technique

Allow your rower seat to slide forward as you sit up straight. Hinge at the hips so your shoulders are in front of your hips, with arms straight and your hands beyond your knees. Keep your back, shoulders, arms, and core engaged as you drive with your legs, pushing the seat away from the rowing machine flywheel. As you drive with your legs, open your hips so your body swings back to about 11 o’clock. As your body swings back, bring your hands in toward your lower ribs to complete the rowing stroke. Reverse those motions to return to the starting position in one smooth motion by releasing your arms forward and letting your body swing forward and the seat slide forward at the same time.

Make sure you warm up before every session on the rowing machine with 5-10 minutes of gentle rowing and cool down for the same period after a fat burning rower session. Now you understand the right way to exercise on the rowing machine, here are some effective weight loss rower workouts for you to try.

Row Repeats for a Rowing Fat Burner

Jump on the rowing machine in your Xercise4Less gym for some fat-shredding Row Repeats. Put the resistance setting on the rowing machine at 10 and make sure you’re properly positioned on the rower with your feet fully fastened. Take an overhand grip on the bar and ensure that the rower screen is on and that you can clearly see the time and distance data. Row at a comfortable pace for 5 minutes then row for 250 metres as fast as possible trying hard to maintain the correct stroke technique. Rest for 60 seconds, then row another 250 metres as hard as you can. Keep this pattern going for ten all-out 250 metre rows to burn plenty of calories.

Lose More Weight as You Build Endurance

Your rowing workout will always benefit from some endurance work and this 20 minute rower workout will help supercharge your weight loss programme. Start building your cardio endurance at an easy clip for five minutes to warm your body up. Then row for 20 minutes at the fastest pace you can consistently sustain for that period. When your 20 minutes is done and you’ve burned lots of fat, record your average stroke rate and average speed so you can challenge yourself for your next rowing machine workout.

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Intense HIIT Rowing Workout To Burn Fat

A high-intensity interval-style workout is always effective for weight loss and this HIIT Rowing Workout really burns some serious calories. Warm up with a lightly paced 5 minutes of rowing. Then row as hard as you’re able for 30 seconds before resting for 30 seconds. Repeat for a total of 6 rounds, then take a 3-minute rest. You’ve just finished one HIIT rowing set, now do two more to complete this workout!

Time Trial for Effective Weight Loss

A rowing Time Trial workout over 2 kilometres is always a key component of any rower weight loss routine and perhaps the toughest challenge. Start off trying to cover 500 metres four times as fast as you can with one minute of rest in between. As you drop weight and add muscle, gradually reduce your rest time by 5 seconds and challenge yourself to doing the full 2 kilometres in one full-paced effort.  

500m Sprint Repeats to Lose Weight

If you thought the Row Repeats were tough, wait until you try these 500m Sprint Repeats! Remember though, as you’re grinding it out on the oars, how effective these rowing machine workouts will be for your weight loss targets. Warm up with 5 minutes of steady rowing. Sprint row for 500 metres while trying to keep each sprint under two minutes. Do these rowing sprint repeats 8 times with 40 seconds of rest between each one to feel a real calorie burn. If you’re finding the rest time insufficient at first, take up to 60 seconds but try not to rest for longer. Don’t worry, it won’t be long before you’re back to the shorter rest period.

rowing machine exercise - fat burn rowing

Real Weight Loss Results with Xercise4Less Gyms

Whether you want to row, run, or weightlift your way to your weight loss targets, you’ll get there quicker with Xercise4Less Gyms. We don’t just offer fat busting gym facilities like our Ladies Only Gym Zone or Combat Zone with MMA cage; we provide our membership with a real gym community of friendly members and expert personal trainers ready to be your cheerleader on your fitness journey. Enjoy up to 40 inclusive exercise classes in our spacious fitness studio or spend your workout time on the stationary cycles in your spin bike studio. Anything you need to supercharge your weight loss including plenty of rowing machines is available to you at your local Xercise4Less gym.

Post Workout Foods To Eat After Your Fitness Session

Make the most of working out by ensuring that what you eat after training will help you get the best nutrients into your body and not hinder your post-workout recovery. Put the best fuel in your body and you supercharge the restoration of your body’s energy stores and the growth of your muscles. In your everyday life, it may be better to eat low GI foods which digest your meals more gradually like certain types of fat and fibre. But after a tough exercise session you want food that can be absorbed rapidly by your body so your post-exercise session recovery can begin in earnest.

So, what should you eat after your workout? For optimal nutrition after exercising, you should eat carbs and protein primarily. These types of food help your body increase muscle protein synthesis or growth, rebuild your reserves of glycogen energy and generally enhance your recovery. Eating the right protein and carbohydrates soon after you exercise will help your body recover faster and make you feel ready sooner for another trip to the gym!

When to Eat After a Tough Workout

Don’t delay eating after an energising session. Try to get some food into your body within 45 minutes of working out and definitely eat before two hours has elapsed. The timing of your post-workout meal does matter as you want your recovery process to be as efficient as possible and to start as soon as possible. In some studies, gym users lost up to 50% of their glycogen restoration by delaying their after-workout feed for more than two hours. If you want to maximise the muscle-building and fat-losing benefits of your gym workout, then you need to eat as soon as possible after your exercise session finishes.

Drink First for Effective Post Workout Recovery

Before you eat your fill of carbs and protein after your workout, make sure to take in plenty of liquid. Keep rehydrating after your exercise as you will have lost plenty of water and electrolytes through all that sweat. Replenishing these with water or a healthy liquid after a workout can really help your recovery and maximize your fitness results.

refuelling after workout - post workout foods blog

Feed Your Fitness with Plenty of Protein

Protein helps repair and build muscle so it’s ideal for your post-workout snack or meal. During a sweaty gym session muscle protein is broken down. By eating a sufficient amount of protein after exercising you provide your body with the amino acids it needs to repair and rebuild these proteins. You also offer your body the material required to add new muscle tissue. Simple and easily digested protein sources that you could include in your after-training meal include:

Animal or plant-based protein powder

  • Eggs
  • Salmon
  • Tuna
  • Chicken
  • Protein bar (but check the label for ingredients, particularly sugars)
  • Greek yogurt
  • Cottage cheese
protein food - post workout food blog

Cram in Some Carbs After Your Gym Exercise

You’re usually panting after an energetic session in the gym and no wonder. Your body’s energy reserves, glycogen stores, have been expended in your fitness workout. A great way to help replenish glycogen after exercise is to eat some carbs. As cardio causes your body to use more glycogen than strength training you might need to consumer more carbohydrates than a weightlifter typically would. While eating, both carbs and protein can maximize protein and glycogen recovery so you should try constructing your after-exercise meal in a carbohydrate to protein ratio of 3:1. Carbs that are ideal ingredients in healthy post-workout meals include:

  • Dark, leafy green vegetables
  • Quinoa
  • Fruits (particularly pineapple, berries, banana, and kiwi)
  • Brown rice
  • Oatmeal
  • Potatoes
  • Pasta
  • Sweet potatoes

Foods You Should Avoid After a Workout

What foods should you avoid post-workout? As we mentioned above, fat and fibre should be avoided for the most part after training. Why? Fat and fibre slow down the rate of digestion at just the moment you want foods that are rapidly absorbed so you promote weight loss and muscle growth. Fat won’t however reduce the benefits of your workout overall so having some good fats in your post-workout meal will not affect your recovery. Fats you could include in a healthy post-workout recipe include:

  • Avocado
  • Nuts
  • Nut butters

A Fun Diet of Fitness with Xercise4less Gyms

When you’re a member of Xercise4less Gyms, we always support you to perform better and to reach your fitness goals. And a great way to supercharge your fitness journey is to eat great foods after your gym session. But consuming the right nutrients after you exercise isn’t the only secret of success for Xercise4less gym members.

Our gym facilities are full of calorie-burning equipment as well as innovative workout areas that help you shed excess weight faster like the Ladies Only Gym Zone. You can also pick your favourite group workout from up to 40 top fitness classes or train with our personal fitness staff to create an individual exercise plan that will work for you. Join Xercise4less Gyms and you’ve taken the first bite of a real recipe for improved health and wellbeing.

Rowing Machine Workout Guide

Rowing Machines
Rowing Machines

Use this Xercise4Less Full Body Rowing Machine Workout Guide to increase fat loss, build muscle, and improve your functional speed and endurance. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the perfect place to start your fitness journey as you row towards transformed health and wellbeing.

With this full body rowing machine workout session, you can really challenge yourself with high intensity cardio exercises. Always make sure the rowing machine is part of your Xercise4Less fitness plan as there are tremendous crossover benefits to other exercises including lifting weights. Start working towards your fitness goals as you work out on the rowing machine.

Work Out Your Full Body with Rowing Machine Exercises

Give your all to rowing as you use this Xercise4Less Full Body Rowing Machine Workout Guide using the following row machine variations:

 

Rowing Machine Row Repeats

Rowing Machine Build Endurance

Rowing Machine Burn Fat

Rowing Machine Time Trial

 

Choose one or two of these rowing routines and really work up a sweat. Make sure you master the proper rowing stroke first though to make the best use of our rowing machines. Each rowing stroke has two parts: the drive and the recovery. Start the drive by pushing your feet down to straighten your legs, keeping your arms straight and gripping the handle firmly. When your legs are almost fully straight, drive your elbows back to bend your arms and bring the rower handle powerfully towards your chest. At the end of the drive your torso should be leaning back slightly with your elbows behind your body. Recovery begins as you reverse the movement back to the start, bending your knees and sliding the seat back towards your heels.

If you have any questions about rowing machine technique, our friendly Personal Trainers will be around to advise and guide you where necessary. You’ll also have access to multiple rowing machines in your local Xercise4Less gym, so you won’t have to stand around waiting to start rowing. All of our fitness centres offer over 400 pieces of exercise equipment to transform your real body including lots of rowing machines.

Read on for more detailed instructions on how to perform these full body rowing machine exercises correctly.

Full Body Rowing Machine Row Repeats

Tone your real body and build muscle with a Rowing Machine Row Repeats session.

Put the rowing machine damper setting at 10, then position yourself correctly and safely on the rower with feet securely fastened and an overhand grip on the bar. Make sure the screen is on and that the time and distance data are clearly visible. Row for five minutes at a comfortable pace, then row for 250m as fast as possible, while maintaining proper rowing form. Rest for 60 seconds, then row another 250m at maximum effort.

Repeat for a total of ten all-out 250m rows.

Full Body Rowing Machine Build Endurance Workout

As the name suggests, this rowing exercise, the Rowing Machine Build Endurance, is all about increasing your physical stamina.

After an easy-pace five-minute warm-up, row for 20 minutes at the highest rowing effort level you can consistently maintain.

rowing machine workout - losing belly fat blog

Blast Calories with the Rowing Machine Burn Fat Exercises

Blow off some calories with this fantastic high-intensity interval-style cardio session, the Rowing Machine Burn Fat exercise.

Warm up with an easy-pace five-minute row. Row as hard as you can for 30 seconds, then rest for 30 seconds. Repeat this on the rower for a total of six rounds, then take a three-minute rest. That’s one set. Maintain the same intensity every time so you row approximately the same distance.

Repeat for a total of 3 Rowing Machine Burn Fat sets.

The Rowing Machine Time trial for a Whole Body Workout

Build your endurance with a Rowing Machine Time trial session.

Start this test of your physical stamina with 1 all-out 500 metre row. Take 60 seconds and then repeat another 3 times for a total of 2 kilometres. As your rowing machine endurance improves over time, gradually cut your rest time by ten seconds until you’re rowing for 2 kilometres in one go.

Join Xercise4Less Gyms for a Rowing Machine Transformation

When you’re a member of Xercise4Less Gyms you’re part of a real community. From your fellow gym members to our friendly Personal Trainers, everyone is there to help and support you. As you progress towards your fitness goals, you never have to worry about accessing the latest equipment. Every Xercise4Less Gym offers over 400 pieces of exercise equipment so whatever fitness session you want, we cater for.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym you can enjoy a dedicated Ladies Only gym zone, a special Spin studio, a combat zone as well as a highly effective functional fitness area. Our gym members also benefit from inclusive group exercise classes including the latest Les Mills fitness sessions. Try too the amazing Xercise4Less Body Transformation Camps and Boot Camps to whip your body into real shape.

Join Xercise4Less Gyms today and you can start rowing your way to fitness success!