What is The Best Exercise For Weight Loss?
Some experts were asked which exercises are best for fat loss. They all said that exercise works best if you work smart. They then went on to name a list of 7 most efficient exercises for weight loss, or to be more accurate, for fat loss. Here is what they came up with.
- Interval training (HIT)
- Push Ups
- Bent Over Row
Oh help! How many overfat people like us are going to be able to do all those gym exercises? Honestly even if I were to join a gym I can’t imagine trying to do all those 3 times a week. Can you?
So aside from walking I really don’t think that this is going to help you or me to lose the fat.
So I did some further research and I think I got it this time. The secret to losing weight is to expend more calories than you eat. Duh!!
So the best exercises are the ones that help you to burn the most calories. The experts mentioned above have chosen those exercises that will burn the most calories; in other words they are the most “efficient” exercises for weight loss.
But I don’t go to a gym and I don’t intend to join one so they are not the best exercises for me and if you are anything like me they won’t be the best for you either.
What we need are more options. The list above gives us only one choice that can be done without equipment and that is walking. If you are into gym exercises go for it but for the rest of us looks like we will be doing a lot of walking.
I am a bit surprised walking was even on the list because it doesn’t seem to fit with the following 6 hot and sweaty gym exercises. But in any case it is something we can almost all manage to do. (But later research has discounted walking. You do need something that makes you work flat out for a short time- HIT is the best for this and can be done in less than 10 minutes a day! Read article about HIT)
Here is what Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York said about weight loss. “Doing a brisk walk can burn up to 500 calories per hour.” Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else….If you want to lose fat without wasting time or effort, simply focus on burning as many calories as you can in the time you have available.”
“The bottom line is that to lose fat, you need to create a calorie deficit. This can be done using high- or low-intensity exercise. But for a given amount of time, low-intensity aerobic exercise in the so-called fat burning zone will burn fewer calories than exercise of a higher intensity. This means you’ll need to exercise for longer to get the same results.”
Another expert [Christian Finn Facts About Fitness] says-
“If you’re not losing weight, it’s probably not your age, your metabolism, or your genetics that are causing the problem. It’s simply the fact that conventional aerobic exercise programs are not a particularly effective way to drop the pounds. By aerobic exercise, I mean things like cycling, walking, rowing or jogging, usually done 3-4 times each week for 20-60 minutes in the so-called “fat burning zone. …Despite what we’ve been told, this type of program has only a minor effect on weight loss. There’s been enough research over the last 25 years to convince almost anyone that aerobic exercise alone is not a very effective way to lose weight.
…The average weight loss after a 15-week program of regular aerobic exercise was seven pounds. Over the same period, dieting cut weight by roughly 17 pounds. When exercise and diet were combined, average weight loss was 20 pounds — just three pounds more than diet alone”
There are many research papers showing that exercise is not the best way to lose weight. You can lose a great deal more weight by dieting than by exercise alone. But the best way to lose weight is to reduce calorie intake while at the same time carrying out a cardio and resistance training program. This will help you to lose fat without losing too much muscle tissue. Losing muscle is inevitable when reducing calories so it is important to include resistance training in your program in orderto maintain muscle.
Best Exercise & Diet Program For Weight Loss
If you like to follow a program the absolute best is the Burn The Fat program from Tom Venuto. The program is recommended by experts and has had huge success over the years and it is a healthy sensible way to lose body fat and prevent the loss of muscle. Losing muscle means you will look flabby even when you are slim and if you will find it harder to stay slim as you are liable to regain fat in place of lost muscle.