Best Gym Machines for Weight Loss: Debunked
Best Gym Machines for Weight Loss: Intro
Picture this: you walk into a gym, and the rows of overly complicated-looking machines seem like the perfect solution to burning off extra calories.
Now, as your favourite bushy-eyebrowed 1-2-1 online fitness coach who has helped various people globally with fat loss and written an entire book on the subject, I get it. They look fancy and new, and you’re wondering which will be the game changer.
But the fact is, no single machine can magically melt away fat.
There’s a lot of confusion around the best gym machines for weight loss, with many people thinking that hopping on the treadmill or bike is the fastest way to shed body fat.
In reality, weight loss is less about what cardio machine burns the most calories or what is the best gym machine to lose weight and more about how you use it—and, most importantly, what you do outside the gym.
In this article, I’ll break down the common misconceptions about gym machines to lose weight, explain how they fit into an effective fat loss plan, and show you how a solid approach can lead to sustainable results.
Let’s get stuck in!
Understanding Fat Loss
Before diving into the details of this “Exercise Equipment for Losing Weight” article and exploring the thought process behind your question, “What is the best gym machine to lose weight?”, it’s crucial to first understand how fat loss actually works.
By doing so, we’ll lay the foundation for understanding how gym machines to lose weight can fit into your overall plan.
Gym Machines to Lose Weight or a Calorie Deficit
The most crucial factor for fat loss is creating a calorie deficit. Without this, losing weight isn’t possible.
But what exactly is a calorie deficit? Put simply, it’s when the calories you consume through foods and drinks are less than the total calories your body burns daily. This includes everything from digesting food, fidgeting in your chair, to even laughing at memes.
Think of calories as the fuel that powers your body’s activities.
Suppose the calories you consume match what you burn. In that case, you're at calorie maintenance, meaning your weight will stay relatively stable, typically fluctuating within a one to two-kilogram range (2.2-4.4 lbs).
On the other hand, consuming more calories than your body needs results in a calorie surplus—where the extra calories are stored as fat. This is essentially your body’s way of saving energy for future use.
To put it into perspective, let’s look at a simple example:
Imagine your body requires between 1,900 and 2,100 calories daily to maintain its current weight. If you consume less than this amount, you’re in a calorie deficit, eventually leading to fat loss. On the flip side, eating above this range results in a surplus:
Consuming 1,550 calories a day? That’s a calorie deficit.
Eating around 1,950 calories daily? You’re maintaining your weight.
Taking in 2,600 calories daily? That’s a calorie surplus, which leads to weight gain over time.
Now, here’s the kicker: all those popular "weight loss diets" you’ve heard of—whether it’s Keto, Intermittent Fasting, or Paleo—they’re just different methods of achieving the same outcome: a calorie deficit.
Keto: Eliminates an entire food group.
Intermittent Fasting: Cuts out an entire meal.
Carnivore: Limits you to only meat and eggs.
Vegan: Removes all animal-based foods.
5:2 Diet: Greatly restricts calories on two days of the week.
Low-Fat Diet: Reduces intake of the most calorie-dense macronutrient.
The “avoid any food that’s blue, contains more than 3 syllables in its name, or begins with the letter C and isn’t a protein source, fruit, or vegetable” diet: This one's made up, but you get the point.
The truth is, no matter which diet you choose, it ultimately comes down to consuming fewer calories than you burn. This is why, before diving into the best gym machines for weight loss, it’s essential to understand that even the best workout machines for weight loss won’t compensate for a diet that’s consistently in a calorie surplus.
In the next section, we’ll discuss the role of exercise in weight loss—when used strategically, alongside a proper nutrition plan.
“So, what cardio machine burns the most calories?”
As said before, the main driver of fat loss is maintaining a calorie deficit, where you consume fewer calories than your body burns. That said, the right combination of exercise can make your fat loss journey more effective and sustainable.
Many believe the key to losing weight is spending hours on what they perceive as the best workout machines for weight loss, like the treadmill or stationary bike. And while cardio machines can certainly help burn calories, relying solely on them is not the most effective approach for sustainable fat loss.
So, what cardio machine burns the most calories?
While machines like the treadmill, stationary bike, and elliptical can torch calories during your session, the moment you step off the machine, that extra calorie burn quickly tapers off. This is where the best gym machines for weight loss and toning, like resistance training machines, come in.
Strength training plays a unique role in weight loss by helping to preserve and even build muscle mass.
Now, why is muscle so crucial for fat loss? Here’s a simple analogy to explain:
Imagine your muscles are like engines, and your body is a car. Let’s say you have two cars: one with a small engine and one with a slightly larger engine. The car with the larger engine will burn more fuel (calories) even when idle because it has the capacity to do more work.
In the same way, increasing muscle mass through strength training makes your body a more fuel-hungry machine. Even when you're at rest, your muscles require energy to maintain themselves, which increases your resting metabolic rate.
This is why strength training can be more beneficial for long-term fat loss than just doing cardio. It’s like constantly running a slightly larger engine that burns more calories throughout the day—not just when working out. Plus, resistance training while in a calorie deficit ensures that you’re losing fat, not muscle, which is crucial for maintaining a healthy metabolism
But it’s also important to avoid falling into the trap of exercising solely to burn off calories. When you focus on exercises just to "earn" your meals, you might do movements that don’t contribute to long-term progress, like endless burpees or star jumps that leave you exhausted without building strength.
Instead, aim to incorporate a balanced mix of cardio and resistance training. Gym machines like the leg press, shoulder press, or lat pulldown can be incredibly effective when used strategically. They allow you to progressively overload your muscles safely, helping you build strength and muscle, which is essential for keeping your metabolism firing.
Before moving on to why gym machines to lose weight are still useful, remember this: a 30-minute workout is only 2% of your day. The real key to fat loss lies in how you approach your lifestyle as a whole.
Using gym machines as part of a balanced routine and a healthy diet will yield far better results than trying to out-exercise poor eating habits.
Note:
If you’re enjoying this article so far, then ensure you follow me on Threads, Instagram, TikTok or X, all @leoalvespt
Gym Machines Are Still Useful: Best Machines to Use at the Gym for Weight Loss
Despite everything we’ve discussed thus far, this does not mean gym machines are useless and should not be used–as said previously, they still have a time and place.
What Cardio Machine Burns the Most Calories
When it comes to cardio, there are several reasons why using gym machines can be a wise choice:
Convenience: Unlike outdoor running or cycling through varied terrains, gym machines are right there, ready to use. It’s human nature to stick with more convenient activities. The easier it is to access your workout, the more likely you will stay consistent.
Weather-Proof: One of the most significant advantages of exercise equipment for losing weight, like treadmills or stationary bikes, is that they’re indoors.
Whether it’s raining, snowing, or unbearably hot outside, you can still get your workout done without worrying about the weather. This can be a game-changer, especially during extreme seasons. (I can relate, having lived in the south of Portugal and experiencing an absurd 45 degrees Celsius in August.)
Adjustability: Most cardio machines allow you to adjust the settings to fit your fitness level and training goals, ensuring you’re working at the right intensity.
For instance, when you’re running outdoors, it’s natural to slow down as you get tired. But on a treadmill, setting a specific speed or incline will keep you pushing through, helping you reach your target effort consistently.
Joint-Friendly Options: For those who experience joint pain or are recovering from an injury, machines like the elliptical or stationary bike offer low-impact cardio alternatives. They allow you to get your heart rate up without the jarring impact on your knees or hips from running on hard pavement.
Of course, this doesn’t mean you should avoid outdoor cardio or skip using the best machines to use at the gym for weight loss altogether. Each has pros and cons, and depending on your goals and circumstances, both can play a valuable role in your fitness journey.
Now that we’ve covered the benefits of cardio machines, let’s dive into why resistance training machines can also be a brilliant addition to your workouts.
Best Gym Machines for Weight Loss and Toning
Some coaches might dismiss the use of machines for resistance training, arguing that “it’s not functional.” But honestly, that’s a load of Demogorgon droppings.
The truth is, the term “functional” depends entirely on the context, and gym machines can offer a ton of value in the right situations. Let’s break down why the best gym machines for weight loss and toning are worth considering:
Easier to Learn: Navigating the world of barbells, dumbbells, and kettlebells can be overwhelming for beginners. Machines simplify this process by guiding your movement along a fixed path and range of motion, making it easier to get the hang of things without worrying too much about form.
This way, newbies can build confidence and learn the basics without feeling intimidated.
Great Finishers: Machines are fantastic for finishing your workouts when fatigue has set in. Free weights can be challenging at the end of a session since they require more stability and coordination.
On the other hand, the best machines to use at the gym for weight loss, like a leg press or chest press machine, eliminate most of the stability component, allowing you to push yourself harder without the risk of losing balance or compromising your form.
Time Efficient: Machines can be far more time-efficient than their free-weight counterparts. For instance, if you’re doing a dumbbell chest press, you often have to put away your current dumbbells and search for the next weight. With barbell bench presses, you might need to unload and reload plates.
In contrast, with gym machines to lose weight, adjusting the weight is as simple as moving a pin—taking just a few seconds without the extra hassle or fatigue.
Increased Safety: Machines are generally safer, making them ideal in various situations. Suppose you're new to working out and still figuring things out. In that case, machines might greatly reduce the risk of injury because they control the range of motion.
For more advanced lifters pushing themselves to failure, using machines can be a safer option than free weights. If you reach your limit on a machine, you can simply let go without worrying about dropping weights or causing harm.
Muscle Preservation During Fat Loss: Resistance training is essential for preserving muscle in a calorie deficit. This is crucial if you’re trying to lose body fat without losing valuable muscle mass.
Machines can be particularly effective here, especially during fat loss phases, making them one of the best gym machines for weight loss and toning.
Joint-Friendly Options: If you have joint issues or are recovering from an injury, machines offer a more controlled environment that reduces joint strain. This makes them an excellent option for maintaining strength while avoiding discomfort.
It’s important to note that this isn’t to say free weights aren’t valuable—far from it. I advocate for free weights and frequently incorporate them into my 1-2-1 online fitness members’ programs. However, machines have their own unique benefits, especially in specific contexts.
This brings me to a great example of one of my members, Anca, who used machines strategically to maximise her results.
Let’s dive into how she did it.
Best Gym Machines for Weight Loss: Anca’s Success Story
Let me introduce you to Anca, one of my 1-2-1 online fitness members.
She’s a dedicated professional who juggles working from home and going into the office, has a beautiful cat, and enjoys a good audiobook. Now, before you think I’m rambling, let me assure you—Anca is highly relevant to the topic of this “Best Gym Machines for Weight Loss” article.
Why? Just like you, Anca leveraged gym machines to her advantage to lose 10kg of body fat, get in fantastic shape, and build her confidence to new heights. In her own words: “I’m super confident nowadays of turning on my camera during Zoom meetings at work, whereas before, I’d always keep it switched off.”
So, how did Anca achieve the transformation you're aiming for? Here’s the breakdown:
Anca came to me through a referral from another member, Jesyka, and we got straight to work. To keep it concise and focus on what’s relevant to this “Best Workout Machines for Weight Loss” article:
We tracked her calories to ensure she stayed in a calorie deficit, using my free calorie calculator (click here to access it) to set her goal.
We set a protein target based on the formula of 0.7 multiplied by her body weight in pounds. For example, if she weighed 180 lbs, her goal was a minimum of 126g of protein daily.
We created a home workout setup since Anca initially didn’t feel confident going to the gym. She invested in adjustable dumbbells, a barbell, and resistance bands to build her strength from the comfort of her home.
We set a daily goal of 9,000 steps to keep her activity levels high.
We repeated this process over time, making only slight tweaks here and there, like adding diet breaks, adjusting her workout plans, and occasionally modifying her step goal.
But here’s where the real game-changer happened.
One day, out of the blue, Anca messaged me: “I’m ready to start working out at the gym now! I feel like I’m willing to try it.”
This was a surprise because she’d been making fantastic progress at home and hadn’t previously shown much interest in stepping into a gym. But it also excited me because I knew that the access to gym machines would introduce her to new ways of training and essentially unlock a whole new phase of “newbie gains” as her body adapted to unfamiliar stimuli.
I immediately replied, “Let’s goooo!” and we put together a new gym workout plan.
Overcoming "Gymtimidation" with Gym Machines
This is where the real power of gym machines comes into play—like a chakra boost (yes, Naruto Shippuden was awesome, and Itachi is GOATed).
Despite her newfound motivation, Anca hadn’t set foot in a gym in over 10 years and felt a fair amount of "gymtimidation." The free weights section, or as I like to call it, the “testosterzone,” can be incredibly intimidating for many, particularly when you're just getting started.
So, we focused on using gym machines to ease her into the gym environment. Machines provided a controlled, comfortable way for her to get started without the pressure of navigating the busy free weight area.
This approach was perfect because it allowed her to:
Build confidence: By starting with machines, Anca became comfortable moving around the gym, gradually reducing her hesitance.
Learn new exercises: She could now perform movements that were difficult to replicate at home, like leg curls and lat pulldowns. Without access to equipment like a leg curl machine or a chin-up bar, these exercises weren’t possible in her home setup.
Progress to free weights: We slowly introduced free-weight exercises into her routine as she grew more confident. This blend helped her get stronger, preserve muscle mass, and ultimately achieve her goal of losing 10kg of body fat while building a leaner, healthier physique.
If you’re hesitant about stepping into the gym or unsure where to start, take a page from my 1-2-1 online fitness member, Anca’s book. Gym machines can be a fantastic way to ease yourself into an unfamiliar environment and build momentum.
And if you’re ready to take that step, I’ll be putting together a gym-focused workout plan that uses machines to help you get started on the right foot shortly, similar to what Anca did, to help make your journey as smooth as hers!
Best Workout Machines for Weight Loss: Best Practices
In this section of the “Exercise Equipment for Losing Weight” article, I’ll explain a few of the best practises for using gym machines, starting with how you could potentially combine cardio and strength training.
Combining Cardio and Strength Training
Whether to focus on cardio or strength training machines depends on your circumstances. It’s hard to make a one-size-fits-all recommendation without knowing your specific context.
However, here are some guidelines to help you decide which approach might be best for you.
If any of the following applies to you:
You’re already highly active, consistently hitting over 12,000 steps per day.
You’re struggling to find time to fit in exercise.
You’re feeling chronically stressed, which can increase fatigue and impact recovery.
You have knee joint issues that make high-impact cardio uncomfortable or risky.
In these cases, it’s often more beneficial to focus on strength training for now. Aiming for 2 to 4 strength training sessions per week can help you build muscle, boost metabolism, and support fat loss without adding additional stress to your body.
On the other hand, if you genuinely enjoy cardio, have the time for it, and are already incorporating some strength training into your routine, then including cardio can be a great addition.
When I incorporate cardio using a gym machine, I prefer to aim for the Zone 2 heart rate range. This often looks like walking on a treadmill at a maximum incline for about 20 to 30 minutes. This complements my strength training routine, where I progressively overload both free weights and resistance machines over time.
And that brings us smoothly to the next section of this “Gym Machines to Lose Weight” article.
Gym Machines to Lose Weight: Prioritising Progressive Overload
If you're serious about progressing in your weight loss journey, understanding the concept of progressive overload is essential. Let’s illustrate this with an ancient tale: the story of Milo of Croton, a Greek wrestler from the 6th century B.C.
As the legend goes, Milo began lifting and carrying a newborn calf daily. As the calf grew, Milo continued to lift it daily, and by the time it had grown into a full-sized bull, Milo had developed the strength to carry it with ease.
This story perfectly illustrates the principle of progressive overload—gradually increasing the load to challenge your body to adapt and grow stronger.
Now, how does this relate to gym machines and weight loss?
Like Milo’s gradual increase in lifting, progressive overload is about continuously challenging your muscles to become stronger and fitter. When used effectively, the best gym machines for weight loss can be an excellent tool for applying this principle, making your workouts more effective for both muscle growth and fat loss.
Here’s how you can apply progressive overload using gym machines:
Add More Weight: Most gym machines have adjustable weight stacks, making increasing resistance easy. For example, if you're performing a leg press at 60kg and it feels manageable, aim to increase to 65kg the next time.
This added resistance pushes your muscles to work harder, promoting strength and muscle maintenance during fat loss.
Increase Repetitions: You can also progress by doing more reps. For instance, if you’re doing 10 reps on the chest press machine one week, aim for 11 or 12 reps the following week.
Adjust Tempos: Another effective way to challenge your muscles is by controlling the tempo of your movements. For example, if you're performing a seated row with a 2-1-2 tempo (2 seconds to pull, 1-second pause, 2 seconds to release), try slowing it down to a 3-2-3 tempo while maintaining the same weight.
This increased time under tension can further stimulate muscle growth.
Improve Form: While this isn’t strictly progressive overload, enhancing your form can be a powerful way to maximise the benefits of each exercise.
For instance, using better control and range of motion on the lat pulldown machine can more effectively target your back muscles, helping you build strength and burn more calories.
Increase Time Under Tension: Some gym machines are great for exercises that require isometric holds, like leg extensions or shoulder presses. Holding the contraction for a few extra seconds can increase the challenge without adding more weight.
Best Gym Machines for Weight Loss and Toning: Why Progressive Overload Matters
Suppose you’re wondering why this matters for weight loss. In that case, it’s simple: building and maintaining muscle is crucial when losing body fat.
Muscle is metabolically active tissue, meaning it helps you burn more calories even at rest. By progressively overloading your workouts—whether through increasing weight, reps, or intensity—you’re getting stronger and supporting your fat loss goals by preserving lean muscle mass.
This is why the best gym machines for weight loss are so effective—they allow you to safely apply progressive overload, making it easier to challenge your muscles and maintain consistency.
However, it’s important to remember that progress isn’t always linear. While you might make quick gains initially, those improvements will slow down over time. Adding just one more rep or increasing the weight by 1.25kg may not seem like much, but it’s still progress. Expecting to add 2.5kg to your lifts every week is unrealistic. If that were the case, you’d be lifting absurdly heavy weights within a year, which isn’t feasible for most people.
So, whether using gym machines or free weights, remember that consistent, gradual progression is vital. And always prioritise good form—trying to increase the load with poor technique can lead to injury, which will set you back in your fitness journey.
By applying these principles to gym machines, you can fully take advantage of their convenience and versatility to reach your weight loss and fitness goals more effectively.
Note:
If you want to dive deeper into the subject of progressive overload, click here or below to watch a YouTube video I’ve made on the subject.
Sample Machine-Based Workout Plan
Here’s a workout plan to inspire you. This consists of two full-body sessions, designed for those who are fully fit and free of injuries or complications. Given the focus of this “Best Gym Machines for Weight Loss and Toning” article, the workouts rely entirely on gym resistance machines and bodyweight exercises.
If you'd like to see how each exercise is performed, click on the exercise name for a demonstration video.
Each session lasts about 45 minutes—assuming you don’t spend most of it chatting to friends or scrolling through Instagram or X (and hey, if you do, you can follow me at @leoalvespt)!
Full Body A:
Lat Pulldown Machine - 3 sets of 8-10 reps
Shoulder Press Machine - 3 sets of 8-10 reps
Seated Hamstring Curl Machine - 3 sets of 8-10 reps
Reverse Lunges - 3 sets of 8-10 reps
Glute Bridges - 3 sets of 10-12 reps
Full Body B:
Leg Press Machine - 3 sets of 8-10 reps
Single Leg Hip Thrusts - 3 sets of 8-10 reps
Chest Press Machine - 3 sets of 8-10 reps
Machine Row - 3 sets of 8-10 reps
Plank - 3 sets, holding for 30 to 60 seconds each
Rest for two minutes between sets.
I hope you find this helpful and that it gives you a solid starting point for your gym sessions!
What are the Best Gym Machines for Weight Loss: Conclusion
Gym machines are often misunderstood, but as we’ve explored, they can be a highly effective tool when used strategically. Whether you’re easing into the gym for the first time like Anca or looking to mix up your routine, machines offer a unique way to build strength and improve your fitness.
The key takeaway is that no single machine or workout is a magic solution for weight loss. Real success comes from a balanced approach that includes progressive overload, strength training, a solid step goal, sufficient protein intake, and—most importantly—a consistent calorie deficit.
Without the proper nutrition and sustainable habits, even the best machines to use at the gym for weight loss won’t yield the fat loss results you’re aiming for.
If you’re ready to take the next step, whether that involves using gym machines or not, click here to subscribe for my free 14-Day Fat Loss Kick-Starter.
Once you sign up, you get easy-to-implement fat loss tips that take two minutes or less every day for 14 days.
Again, click here or the image below to sign up!
Speak soon,
Leo
P.S. If you found this “Best Machine to Use at the Gym for Weight Loss” article helpful, I’d genuinely appreciate it if you shared it on social media. Bonus points if you tag me—I’m @leoalvespt on all platforms.
Thanks for reading!
