How Many Hours at the Gym is Enough to Lose Weight?

Topic in this article: How many hours at the gym is enough to lose weight?

Executive Editor

Michael Collins

Assistant Editor

Eugene Thong

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How many hours at the gym is enough to lose weight?

By Michael Collins

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In my opinion you should be at the gym long enough to have an efficient and effective workout, then get out of dodge.

It's tough to give an exact time frame on how long you should be in the gym because everyone's situation is different- your current level of fitness, body fat percentage, how much lean muscle you're holding etc...

That being said, there are some very basic guidelines you can follow if you're just starting out and if you follow them, you'll start to see results.

Let me lay out some ground rules and you can apply them to your current situation. In this case you want to simply lose weight. Losing weight comes down to creating a caloric deficit (burn more calories than you're taking in so your body uses the body fat as fuel).

To create that caloric deficit you're going to perform some resistance training exercises to maintain muscle conditioning and add cardio to deepen your calorie burn.

A very basic outline could be:

A total 3 times per week at the gym for about an hour each-

30 minutes of strength training and 30 minutes of cardio

If you're just starting out, as simple as this seems, it will get you results right off the bat. After a few weeks of consistent effort and your body becomes more fit, you're going to need to learn how to adjust the variables to keep making progress.

For strength training you'll adjust resistance and timing between sets. For cardio you're going to want to include moderate and higher intensities along with varying time of intensity for example. Eugene did a great job in simplifying this for you in our Home Exercise Crash Course. It's on DVD and comes with a manual explaining it in detail.

Don't forget that exercise is only part of the weight loss equation. To create the calorie deficit, you must take in less total calories than you're burning throughout the day.

Simple things like keeping your blood sugar stable through eating more fibrous vegetables can help reduce total calorie intake. Eliminating calorie containing beverages can also help put you into a caloric deficit without feeling like you're "dieting".

If you're having trouble reducing your calorie intake, pick up our Black Book of Secrets which comes with 61 fat burning tips tricks and techniques to make fat burning (especially the dieting part) easier.

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