When planning to lose weight, the elliptical machine is one of the best options you have.
Of course, you could run, you could cycle or follow a drastic diet, but this machine is designed to help you burn calories fast and is much more fun than other workout options.
Elliptical machines can be used at home or at the gym, depending on your needs. Either way, they are very effective when used correctly.
How can the elliptical machine help you lose fat?
Actually, it is quite simple. When using such a machine you are practically giving your body a personalized cardio workout. Depending on the resistance, incline, speed and amount of time that you spend on it, you will burn between 270 and 400 calories every 30 minutes.
In order to lose weight, you must burn more calories than you consume. That means that they you to follow a strict workout routine and eat healthy food.
Hydration is as important as correct training and nutrition, but motivation is what really lacks from most people’s routines.
The elliptical machine can be extremely helpful in the process of weight loss. It is up to you which workout type you will chose. Once you do that, you must alternate and be perseverant.
How to use the elliptical for weight loss?
There are plenty of ways to use an elliptical machine for weight loss.
Here’s a workout that only requires 20 minutes of your time:
- 2-minute warm-up, resistance: 4, incline: 5
- 2-minute forward pedal, resistance: 6, incline: 5
- Pedal as fast as you can for 20 seconds and then rest for 10 seconds (x3)
- 2-minute backward pedal, resistance: 10, incline: 5
- Pedal as fast as you can for 20 seconds and then rest for 10 seconds (x3)
- 1-minute forward pedal at your own pace
- Pedal as fast as you can for 20 seconds and then rest for 10 seconds (x3)
- 2-minute forward pedal, resistance: 8, incline:5
- Pedal as fast as you can for 20 seconds and then rest for 10 seconds (x3)
- 1-minute forward pedal at your own pace
Here’s a second workout example that will only require 30 minutes of your time:
- 5-minute warm-up, resistance:3, incline: 5
- 5-minute endurance pedaling, resistance: 8, incline: 6
- 1-minute intense pedaling, as fast as you can, resistance: 8, incline: 6
- 3-minute forward pedal at your own pace
- 1-minute intense pedaling, as fast as you can, resistance: 10, incline: 5
- 2-minute forward pedal at your own pace
- 4-minute endurance pedaling, resistance: 8, incline: 5
- 1-minute forward pedal at your own pace
- 1-minute intense pedaling, as fast as you can, resistance: 12, incline: 7
- 1-minute forward pedal at your own pace
- 4-minute endurance pedaling, resistance: 10, incline: 6
- 2-minute forward pedal at your own pace
These are just two of the workout examples that you can do at the gym or at home, on a daily basis. If you are a beginner, three times per week is enough for you to get in shape.
You will start seeing results after approximately 2 weeks to 1 month. Your muscles will be toned, your fat will slowly melt down and your immune system will be boosted.