How to Lose Weight More Effectively When Using an Elliptical

Using an elliptical machine on a regular basis can help you burn extra calories for effective weight loss. In fact elliptical exercise is just as effective as working out on a treadmill, according to a study published in a 2010 edition of the “Journal of Strength and Conditioning Research.” Researchers who conducted this study found that subjects expended the same number of calories using an elliptical machine as they did on a treadmill, and their heart rate was actually higher when using the elliptical machines. The duration of your workouts and your total calorie intake are good indicators of how successful you’ll be at losing weight.

Things You'll Need

  • Elliptical machine
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Instructions

    • 1

      Exercise on an elliptical machine for 45 to 60 minutes, most days of the week to lose weight effectively, suggest authors of a review published in a 2009 edition of “The Ochsner Journal.” The authors of this review suggest that overweight individuals work out for this duration because after 30 minutes of exercise your body’s fuel source shifts from carbohydrates to stored body fat. Harvard Medical School reports that a 155-pound individual will burn 670 calories per hour and a 185-pound person expends about 800 calories using an elliptical trainer for one hour. Alternate between using an elliptical machine on certain days and other cardiovascular exercises, such as walking or biking, if you desire, which helps prevent boredom and muscle fatigue.

    • 2

      Create a calorie deficit of 500 to 1,000 calories a day to lose 1 to 2 pounds per week, suggests the National Heart, Lung, and Blood Institute. This rate of weight loss is safe but effective for long-term success. If you increase your calorie expenditure by 500 calories a day using an elliptical machine, and keep your calorie intake from foods constant, you’ll lose about 1 pound per week. However, if you burn an extra 500 calories and reduce your calorie intake by 500 calories, you’ll lose about 2 pounds per week.

    • 3

      After you’ve reached your goal weight, exercise 60 to 90 minutes each day to maintain your weight loss long term, recommends the Centers for Disease Control and Prevention. Combine cardiovascular exercise using an elliptical machine for 45 to 60 minutes a day, with resistance-training exercises, such as lifting weights, to increase muscle definition and burn excess body fat. Complete muscle-strengthening exercises at least two times each week, as suggested by the 2008 Physical Activity Guidelines for Americans. Work all major muscle groups, including your legs, glutes, back, chest, arms, shoulders and abdominal muscles, for best results.