Getting back to the gym

Whenever you’re trying to have success with easy weight loss programs, physical activity can significantly boost and expedite the process. If the physician at your medical weight loss clinic okays it but you haven’t been to the gym in years, getting back in there can be intimidating. However, all you really need to do is devise a safe and effective workout program that will give you the confidence to hit the gym, no matter how long it’s been.

Stretch. Hit the stretching area of the gym before you do anything else. A stretching warm-up is important for preventing injury and will give you time to check out where all the equipment is. Do a series of stretches that target your major muscle groups, such as your quads, calves, shoulders and upper back. You will also benefit from doing some neck rolls going in each direction.

Warm up with cardio. Hit your favorite cardio equipment for a 10 to 15 warmup to get your heart pumping. Make sure to check with the physician at your medical weight loss clinic to determine which equipment is safe for you to use. Start at a steady pace, but after a few weeks, start incorporating intervals to get the most out of your session. This will increase your metabolism and boost caloric burn. Try the treadmill, elliptical machines, Stairmasters, rowing machines and exercise bicycles—but don’t just stick to one, switch it up every time you work out.

Strength training. Once you’re warmed up, this is a great time to do some strength training. Hit the free weights or your favorite machines and get some high-intensity reps in. Try some dead lifts, bicep curls, bench dips, leg and chest presses, and work with some resistance bands—just get in there and get moving.

More cardio. After strength training, go back to the cardio room to do some intervals, building up the intensity and duration over time. Cardio workouts burn calories and boost your energy, which helps you reach your goals with easy weight loss programs.

Cool down. Once you’ve completed a strong cardio session, do some stretches to cool down. This helps reduce soreness and assists with muscle recovery, while giving you some time to relax after your killer workout.