Calorie Deficit vs. Calorie Surplus

Cardio Training Feature Image
Sheffield Battle Ropes

How do you lose weight or gain weight easily?

We all train at the gym for different reasons and we all have personal fitness goals we want to achieve and at Xercise4Less Gyms, we want to help. Whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user, it’s important to know how nutrition can impact your weight.

If your biggest fitness goal is to lose weight, you need to make sure that you burn more calories than you consume every day. This is called a calorie deficit.

A calorie deficit doesn’t mean you need to spend hours in the gym – you just need to be generally more active. This could even mean spending just 30 minutes in the gym doing a high intensity workout (weight training or cardio training) but also walking 10,000 steps a day and generally moving more. By keeping a track of your food intake on an app like MyFitnessPal, you’ll know exactly what you’re eating and how many calories you need to burn to make sure that you’re losing weight.

If your personal fitness goal is to gain weight, you need to be in a calorie surplus. This means that you’re eating more calories than you’re burning.

A calorie surplus doesn’t just mean eating more food and exercising less because it’s important that you maintain a regular workout routine and stay active and healthy. Whether you prefer to use weights or cardio in the gym, train in a way to suit you whilst making note of the food you’re eating.

Burning calories at Xercise4Less

Nutrition is an important part of your weight loss journey, so aim to find a good balance between your gym workouts and your diet. Establishing a gym routine alongside a healthy diet will only help you achieve goals quicker.

In Xercise4Less Gyms, we have a range of facilities to help with weight loss. Cardio zones encourage you to burn calories and transform your fitness with treadmills, rowers and steppers. Resistance machines and free weights also aid weight loss over a longer period of time. Don’t be afraid of using weights and doing strength training, it all helps to burn calories and add lean muscle.

We also run a wide range of exercise classes that will support your fitness journey. If you’re stuck for what to do in the gym or fancy something a little bit different, try a class. High intensity classes such as Zumba, Indoor Cycling and Power Pump will help you burn a high number of calories in a short period of time.

You could even sign up for one of our inclusive Transformation Camps that will help you transform your fitness and body to achieve your goals.

Men Cardio Cross Trainers

Join Xercise4Less Gyms Today

Join Xercise4Less Gyms TodayJoin Xercise4Less Gyms

Gaining weight and muscle using Xercise4Less

If your main goal is to generally gain muscle and weight, we have some great equipment at Xercise4Less Gyms that could help. Within your great value membership, you can do progressive weight training using free weights and resistance machines to support your fitness journey.

By using equipment like dumbbells, kettlebells, barbells and resistance machines such as the leg press, bench press and lat pulldown, you can build and maintain muscle. Our cardio zones can still be useful – to build your general fitness and stamina meaning that you can lift heavier weights and for longer. Generally, low intensity workouts are better suited to you and your weight gain goals though. 

Man Weight Lifting

Why join Xercise4Less Gyms?

Don’t miss out on transforming your body into the shape that you’ve always wanted. Join Xercise4Less today whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our members find everything they need to reach their personal fitness goals from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including the famous Les Mills workouts.

Join Xercise4Less Gyms Today

Join Xercise4Less Gyms TodayJoin Xercise4Less Gyms