How can I lose weight in a month by riding an elliptical trainer?
Elliptical Workouts: How to lose weight in a month?
The elliptical has become one of the must-have in the gym. Given its affordable price, this fitness equipment has also invaded our homes … And with good reason: it is the best ally to lose fat easily and quickly while strengthening your thighs, arms, back with 2 to 3 sessions per week! Discover our advice to spend your energy in the best possible way!
- 1 Elliptical Workouts: How to lose weight in a month?
- 1.1 All the benefits of elliptical machines
- 1.2 Want to slim down? The elliptical machine is your friend
- 1.3 The major asset of the elliptical apartment bike: get slim quickly
- 1.4 How to move on the elliptical?
- 1.5 One month to lose weight: your personalized program!
- 1.6 A program to lose weight with the elliptical
- 1.7 Anti-cellulite program on elliptical
- 1.8 Targeted elliptical program to refine the thighs and tone the arms
All the benefits of elliptical machines
We will underline the particularity of the device: it is one of the only ones that allows you to work the upper and lower body at the same time at your own rhythm, several muscle groups are thus targeted in a single movement: buttocks, thighs, quadriceps, calves but also back, biceps, triceps and pectorals! Of course, when you pedal, you also make your arms work thanks to the handles of the device, connected to the pedals.
And if we like the elliptical machine so much (just like the rower) it’s also because it’s easy to use. No need to be a high-competition champion, no need for special skills, no need for special training, it’s the ideal companion for beginners or more seasoned athletes.
In the meantime, it will help you stay in shape in general, develop your cardio-vascular endurance, tone the lower part of your body in a few sessions a week, work on your respiratory capacity, increase the number of calories burned, simply get back in shape… What more could you ask for?
Want to slim down? The elliptical machine is your friend
It’s very simple, you climb on it by placing your feet on the steps, and you grab the sleeves in front of you in your hands. In a fairly intuitive movement, close to the staircase, you make your body experience the simultaneous experience of pedaling, stepping, jogging and rowing. As simple as all that, for a multitude of benefits: muscular reinforcement, cardio, fat burner and therefore, slimming.
We generally speak about elliptical, to mean the machines on which we stand. But there is also a seated version of the elliptical, which stabilizes the lower back, but be aware that your effort will be significantly less, since the movement does not mobilize the muscles of the chest and especially the abdominal and lumbar belt dynamically.
The major asset of the elliptical apartment bike: get slim quickly
You have a month to lose a few pounds and slim down? Do you need to go home in a special outfit or just look great on the beach? Here again, the elliptical bike will amaze you.
When it comes to burning fat quickly, it is also one of the most effective machines. But above all, it allows you to refine your limbs during the effort.
Our advice for a month of exercise? Half an hour of moderate-intensity exercise, 5 times a week. At each session, depending on your weight and metabolism, this will result in approximately 300 to 400 calories burned, even if you don’t train at high intensity. To help your body regulate itself and to promote muscle stretching, remember to drink water regularly during exercise.
How to move on the elliptical?
Do you want to reshape your silhouette and tone up? Of course, you need to (re)balance your diet, but supplementing with regular exercise will help you burn calories, replace fat with muscle mass and firm up your body. And to do this, the elliptical is your ally. Because its practice requests 80% of your muscles, the effort is distributed over your entire body and you do not suffer.
Yes, finally a sport that doesn’t hurt everywhere! Indeed, the movement is not traumatic and the machine carries you, so do not inflict shocks like running can do. In addition, the simultaneous movement of the arms and legs allows you to burn a lot of calories, you melt (almost) at a glance. Depending on the setting of the device, you can lose up to 700 calories per hour, but don’t force it, if you do, don’t lose sight of the progress.
Another advantage for those who want to lose weight: the elliptical allows you to tone the muscles without making them gain volume. No puffy effect!
One month to lose weight: your personalized program!
If you want to lose a few pounds over a month, opt for 45-minute sessions 3 times a week. The objective here is to boost the body quickly. You warm up for 10 minutes at a slow pace, intensify your movements for 25 minutes and slow down the last 5 minutes. Don’t forget to do some stretching at the end of the session. You can also alternate your sessions with a little running at a moderate pace.
You have a month to get rid of your cellulite? Slimming down from the saddlebags and making war on cellulite is also possible with the elliptical bike! For this program, we will train 3 times a week for 30 minutes per session but by pedaling slowly with a very hard resistance and by using the arms as little as possible.
So? Are a few cycling sessions still scaring you? If the answer is no, it’s time to go to a gym or simply to equip yourself with a fitness machine worthy of the name to get the most out of the benefits of cycling!
A program to lose weight with the elliptical
Here is a slimming program with the elliptical, which you will reproduce if possible 3 times a week if you want quick results. The session lasts 45 minutes (but you can start with sessions of 30 minutes and increase your effort gradually if it seems too difficult).
- 1. You warm up for 10 minutes at a slow pace.
- 2. You accelerate (and increase the intensity) gradually over 25 minutes. You shouldn’t go too “full throttle”. The right benchmark? You need to be able to talk without getting out of breath.
- 3. Slow down for the last 5 minutes.
- 4. And of course, you don’t forget to drink, even during the effort!
You can then stretch a little, but gently so that you don’t tear the muscle fibers too much.
When should I do it? The advantage of the elliptical is that you can have one at home. So unlike some other sports that require you to go to the gym, you can do it anytime. In particular, to burn fat, from time to time in the morning, fasting is ideal (but be careful not to intensify if you’re fasting, you risk hypoglycemia)
Anti-cellulite program on elliptical
If you want to get rid of your riding breeches, the elliptical, again, is there for you. Finally, provided that you work assiduously, because we don’t erase the pads in one session.
For this anti-cellulite program, you will train for about 30 minutes 3 times a week, pedaling slowly with very hard resistance (you should feel like you’re pressing down with each step) and using your arms as little as possible.
Targeted elliptical program to refine the thighs and tone the arms
If your goal is to slim your thighs and firm your buttocks while strengthening your upper body, then again, the elliptical can help. By combining endurance to burn calories and fat and focusing on your arms, you’ll lose weight while developing your upper body. Double benefits!
To do so, you’ll use the elliptical’s removable handles. Either by pulling them to strengthen your back and biceps, or by pushing them to strengthen your pectorals and triceps. Some machines allow you to adjust the resistance to the movements of the arms. Plan sessions of 30 to 45 minutes 3 times a week.
Tips: Of course, as with all sports, if you suffer from a health problem (heart, back or pelvis for example), talk to your doctor before you start on an elliptical bike.