How to Use an Elliptical Machine for Weight Loss?
Last Updated on October 21, 2023 by Justin Harris
How to Use an Elliptical Machine for Weight Loss: Elliptical machines are excellent for all types of exercises. These machines are versatile and can assist you with your weight loss programs. In fact, by using an elliptical machine, you can lose weight faster than other exercises.
You need to plan your weight loss programs and use the machine appropriately to achieve your goals. You must strive to burn more calories than the calories that you consume daily. We have shared some simple steps that you can follow to meet your fitness goals using an elliptical machine.
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Make A Weight Loss Plan
First, you need to make a plan to meet your weight loss goals using your elliptical trainer. Before starting your workouts, you should have a plan for it to make the process easier. In the beginning, you can plan to lose your weight from 0.5 to 1 pound every week.
Making a weight loss plan using an elliptical trainer is wise for beginners to start with their weight loss program. Those who have more weight than average can plan to lose around 2 pounds per week.
You must make sure that you are doing your workouts based on the plan you have created to get better results, or you may not get appropriate results for your workouts.
Make A Diet Plan and Follow It
While working out for weight loss, you will need to control your diet to have the desired results. If you don’t have any diet plan, you will not see any notable change in your weight since you will consume all the calories again that you have burnt through your workouts.
As per fitness experts, you must burn 3500 calories to get rid of 1 pound every week. So, you will need to consume 500 fewer calories in your diet every day than you usually eat to get the desired results.
Although it seems very simple, you may have difficulties while decreasing calories from your daily diet. Here are some simple methods that can help you make an effective yet easy-to-follow diet plan for your weight loss program.
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- Avoid eating cream or cookies every day. You can skip these two items two times a week to reduce your calorie consumption.
- Some people simply eat snacks when they feel bored, and this is something you must avoid. Instead, when you are hungry, you can eat healthy snacks.
- You must not eat unless you are that hungry.
- Try to eat low-calorie foods instead of high-calorie ones to balance the calories in your body. For example, you can have some pickles or sprouts instead of cheese on your sandwich.
If you are seriously working to lose weight, then these tips will be handy for you.
Know the Calories Requirements and Act Accordingly
The first thing you need to know in your weight loss program is how many calories you need to consume or burn and how calories can affect your weight loss. As stated above, you need to reduce up to 3500 calories per week to lose one-pound weight.
To achieve this number, you can cut 1750 calories from your diet and another 1750 calories by doing exercises. Besides, you must bear in mind that an elliptical machine can burn a certain amount of calories only in a certain period.
For lightweight people, the calorie-burning rate is less, and for heavyweight people, it is more. So, the key to reducing your weight is to follow the diet and calculate the calories consumption and burning.
Perform the Weight Loss Exercises on The Elliptical Machine
The elliptical machine has lots of exercises to do for losing weight. Here are some weight loss exercises to start your weight loss program.
Forwards and Backwards
In this exercise, you need to do forward moving and backward moving sessions for losing your weight. You can do these motions for equal time intervals or one for more time. And, another one for less time as per your convenience. First, you can start doing these motions for a short period. Later, slowly increase the amount of time for these workouts to improve your weight loss.
High-Intensity Interval Training
By doing this exercise, you can increase your pace and incline for 20 to 30 seconds. It can grow your intense training sessions at a slower pace and lower resistance. Also, while doing this exercise, you need to ensure that you take enough rest to keep your body fit. Otherwise, you may get tired quickly.
With this exercise, you can burn more calories in a short period. First, you can learn the necessary steps and use the machine for doing those. If required, you can ask a trainer to assist you in your first few workout sessions.
This way, you can make sure that you are doing the exercises correctly. After that, you can increase your movements and level of intensity to increase calories burnt. While doing this exercise, you need to follow a healthy diet to stay active and do the exercises efficiently.
Incline Challenge
To perform this exercise, you need to increase your elliptical machine’s incline, which will increase the resistance of your movements. At first, you can do this for a short period and then increase the time to get more benefits. You can also do this exercise with forwards and backward motions to burn more calories.
Make Sure That You Reach Your Targets
While working out on your elliptical machine, you need to ensure that you are setting appropriate targets and achieving them within your stipulated time. First, you should start your workout sessions for a short period and gradually increase your time and frequency.
Initially, you can do your workouts for ten minutes three times a day, which will be an excellent practice to increase your weight loss. Then you can increase the time to 30 to 60 minutes to burn more calories.
Moreover, you can perform the exercises a few times per week and then increase it to at least five times per week to get the best results. This way, you can enjoy your workout sessions and achieve your weight loss goals effectively.
Conclusion
Even though elliptical machines are excellent for weight loss, you can’t expect the best results unless you know how to use one appropriately. You should now have a decent idea of how to go about your weight loss using an elliptical machine after reading this post.
We have shared some practical tips to help you use your elliptical machine properly to have the best results. Besides, the tips we have listed in this post are easy to follow, and any person can quickly put them into practice.
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