Best Exercise For Weight Loss
Best Exercise For Weight Loss: Forget all the confusing myths you've read before; Discover how to lose stubborn fat forever with the straight-up, honest, easy-to-understand TRUTH...
There was once a time when I didn't have to worry about weight loss. I've always been an active person and I never used to put on weight in the form of fat.
But there comes a time for most of us, when we do put on too much weight.
For me, it came with a bad injury that put me out of sport. I became a whole lot less active and spent a good 4 years over-indulging and putting on weight. Of course at the time you don't notice it...
...Then one day you look in the mirror and suddenly it hits you, you see fat overflowing from all angles. You feel horrible and uncomfortable (that's exactly how I felt looking at myself).
You know you have to do something about it. But what? Where do you go, who do you ask for solutions, without paying a ton of moolah ($$)? Like you, my first port of call was the internet.
The problem was that even within the top 10 results of my web search, there was a whole load of conflicting information.
You end up even more confused than before. All the while you're itching to get out of this fat laden body you've cocooned yourself in.
It royally sucks!
At that point I'll admit, I was lucky. I had a sports and fitness background, I was able to call upon some trainer friends, textbooks from college and research papers. I'm fully aware that you don't have the same luxuries.
That's why I'm here telling you all about it. You don't have to wonder whether you're doing the right thing or not.
On my way I learnt the widespread myths of weight loss, but also the truth about the best exercise for weight loss (not to forget nutrition!).
But I didn't just learn it, I applied it to myself and succeeded
(Hint: YOU can too)...
That's me in the photos above, before and after my 12 week weight loss transformation using the best exercise for weight loss.
What is the Best Exercise for Weight Loss?
The best exercise for weight loss is:
- Weight (Resistance) Training Exercise
Many out-dated resources disregard this completely, but if you want to boost your metabolism and get that sexy, sculpted look, you MUST include weight training in your workouts.
YES women too! You don't have the same hormones as men, so the results of weight training produce strong, more defined muscles, and NOT bulk. It actually takes a ton of calories and hours of hardcore training for women to bulk up, which you won't be doing so don't stress about bulking up one bit. As for you men, thankfully you do have those hormones that allow you to bulk up (if you so wish).
The secret to weight training for weight loss, is to use heavier weights and do low (6-12) reps (YES, again this applies to women too!). The old methods of low weight and high reps are totally ineffective when it comes to weight loss.
Click here to discover more about weight training for weight loss.
- Interval Cardio Exercise
The times of people telling you to jog at low intensity for hours and hours are long gone. Oh, except that they aren't because some people still advise you to do that sort of "cardio" for weight loss.
Well they shouldn't, because doing any exercise for hours and hours can lead to repetitive strain injuries (especially jogging), and more importantly, slow "cardio" won't help you lose weight.
The real key to weight loss is interval cardio exercise. This sounds complicated, but actually it's really simple. Interval workouts last for a certain time (e.g. 10 minutes) and within that time you alternate between low intensity and high intensity for set time periods (e.g. 30 seconds low, 30 seconds high).
The secret to interval cardio for weight loss, is to greatly vary the low and high intensity periods. The low period should be a perceived 3/10 intensity, and the high period a 9/10 intensity. This is crucial to boosting your metabolism and keep you burning much more fat compared to the slow "cardio" method.
Click here to see the 7 deadly sins of running for weight loss.
And the secret weapon that other people don't mention (but is crucial to getting the best results fast):
I cannot stress enough how important intensity is to weight loss. If you only take away one thing from this page, make sure it's this!
Both your weight training exercise and interval cardio exercise need to be done with high intensity.
For the weights this means: a high tempo, heavier weights, less reps and shorter rests. The workout can be done in circuits or supersets for the best results.
For the intervals this means: a wide range of intensity from high to low, 9/10 to 3/10 for short periods of total time, 10 minutes (as opposed to a small range, 7/10 to 5/10 for a long period, 30-40 minutes).
The GREAT advantages to high intensity workouts are:
- Your metabolism is cranked up to the max during and after your workouts.
- Your body keeps burning calories for hours after your workout (whereas slow "cardio" only burns calories whilst you workout, not after).
- Over a 24 hour period you burn WAY more calories with the best exercise for weight loss: high intensity exercise.
- You only have to do 3 high intensity workouts per week and still burn more calories than 6 slow "cardio" workouts per week.
- Each workout lasts only 30-45 minutes, saving you precious time to spend with family and friends doing the things you love.
The Best Exercise For Weight Loss:
Doing a combination of high intensity weight training exercise and high intensity interval cardio exercise is by far and away the BEST exercise for weight loss.
What are the exercises? I need examples dammit!
Ok, ok, seeing as you asked, here are examples of actual exercises:
- High Intensity Weight Training Exercises
* Dumbbell exercises:
DB Chest Press
DB Chest Supported Row
DB Incline Press
DB 1-Arm Shoulder Press
DB Bicep Curl
DB Close-grip Press
DB Split Squat
DB 1-Leg Calf Raise
Click HERE for Pictures, Videos and Instructions of the 21 Best Dumbbell Exercises
* Bodyweight exercises:
Decline Close-Grip Pushup
Stability Ball Ab Pike
Bulgarian Split Squat
1-Leg Stability Ball Leg Curl
Plank with Arms on Ball
Stability Ball Rollout
X-Body Mountain Climber
1-leg Ball Jack-knife
- High Intensity Interval Cardio Exercises
* Any cardio (aerobic) based exercises:
Running / Sprinting
* Bodyweight interval exercises:
The Best Exercise For Weight Loss:
Here is an example of a weight loss workout, taken from the Turbulence Training Fat Loss Program:
1A) Walking Lunge
1B) Stability Ball Ab Pike
2A) Bulgarian Split Squat
2B) 1-Leg Stability Ball Leg Curl
3A) DB 1-Leg Calf Raise
3B) Plank with Arms on Ball
4A) Stability Ball Rollout
4B) X-Body Mountain Climber
Interval Training Workout: Sprints
Cool down and stretching
The weight training exercises are divided into supersets (1A and 1B, 2A and 2B etc.). The interval training is done straight after the weights.
I did this workout, plus 2 others from Turbulence Training for Buff Dudes and Hot Chicks 4-Week Workout. It formed a part of my weight loss transformation (pics further up the page).
The Best Exercise For Weight Loss:
Don't Forget Nutrition
Now you know exactly what the best exercise for weight loss is, you still can't forget about nutrition and the importance of having a balanced, healthy diet.
No matter how well you exercise, if your diet consists mainly of food high in calories, fat or sugar, you just won't lose any weight.
Fat loss happens when you are burning more calories than you are eating.
It's as simple as that!
Overall fat loss relies on a healthy diet. If you combine that with the best exercise for weight loss, you'll burn fat and do it quickly.
Remember, muscle weighs more than fat, so if you are burning fat and getting stronger, your overall weight might not go down so much (depending on how much fat you had to start with).
Don't worry about the scales, you'll know when you're making progress by looking in the mirror and by feeling the change in the snugness of your clothes (also by the compliments from your family and friends!).
Click HERE to discover the step-by-step process to improving your diet (without cutting out your favourite foods).
The Best Exercise For Weight Loss: More Info
Click below for more information on fat loss and weight loss:
Turbulence Training - Lose Fat and Gain MuscleFind Out More:
The Truth About Six Pack Abs
What's the Ideal Weight for Your Height
Warm Up and Cool Down
Fat Burning Exercises
Strength Training Exercises
High Intensity Interval Training
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