What Is The Best Workout To Lose Weight?
There are so many programs out there that you can find online that just make you
confused just like many others on what is the best workout to lose weight. That is why one of the big things that I tell my clients right away when I first start working with them is that to stop reading everything there is about the best ways to lose weight, the best foods to burn fat, the best supplements to lose belly fat, etcThe reason for this is because it just confuses them even more and then they start to second guess everything. I guess its that phenomenon called information overload where you just read way too much on one topic and it almost shuts down your brain and prevents you from actually taking action on something. Dont be that person. But dont get me wrong there are certain workouts out there that are definitely better than others when it comes to weight loss.
For example, when most people decide that they want to start losing weight they tighten up their diets but more importantly they begin to exercise. And by exercise they usually decide to join a class at the gym or hop on the treadmill to do some cardio. Thats not bad per se, but its not the best. The reason for this is because there is one way out there that absolutely trumps most classes and just regular old boring cardio and thats what I like to call metabolic resistance training.
Metabolic resistance training is one of the best workouts to lose weight for many reasons. For example if you look at the mode of exercise with regards to steady state cardio, its not a bad way to burn calories and lose weight in the beginning, but over time as your body adapts, which it does quite easily to steady state cardio, you will actually burn less and less calories. Yes youll still be breathing heavily during your workout and youll sweat, but your body is much more adapted and more efficient, therefore less calories will be burned. Plus your afterburn effect greatly decreases overtime as well if you dont change things up or kick things up a notch. The afterburn effect is also called your excess post oxygen consumption. By working out at an intense rate for a decent period of time, you increase your actual oxygen debt inside of your body. This is what the afterburn effect is. Since you created this oxygen debt inside of your body, it has to be made up and this happens for hours after you finished your workout from an increase in metabolism and therefore an increase in calories being burned.
But with steady state cardio this does not happen as much, especially as you adapt.
Now the awesome thing with metabolic resistance training is that you get the best of both worlds. You will be training with weights during your workout sessions but also utilizing certain conditioning exercises to really jack up your metabolism and your bodys fat burning furnace. This is also a form of interval training.
And the other thing I like so much about metabolic resistance training to lose weight is its really hard for you to adapt and become accustomed to this form of training, therefore your calorie burning potential remains sky high always. And if you ever get bored, you can just swap out the exercises or change up the program entirely.
So now youre probably which type of exercise are best for fat loss and these types of workouts. Ideally, youre going to want to mostly stick to the free weight exercises because these give you the most bang for your buck. Machines are okay for this but then again, they take away a lot of the stabilization benefits that you would get with regular old free weights. Therefore, you wont be burning as many calories
In the beginning you can start with a three day a week program that targets your entire body from head to toe. You would be using basic free weight, multi joint compound movements. These target the most muscle groups per exercise and really increase your metabolic burn, especially when you do total body training sessions.
So for each training session I would you to choose 6 exercises that will work these corresponding movements.
Upper body horizontal pressing
Upper body horizontal pulling
Upper body vertical pulling
Quad dominant
Hip dominant
Bicep/Tricep/Abdominal
Examples of these exercises per movement are listed next to each:
Upper body horizontal pressing (bench press, pushups, incline dumbbell presses)
Upper body horizontal pulling (barbell rows, dumbbell rows, inverted rows)
Upper body vertical pulling (pull-ups, chin ups, wide grip pull downs)
Quad dominant (front squats, step ups, Bulgarian split squats)
Hip dominant (dead lifts, trap bar dead lifts, back extensions, glute ham raises)
Bicep/Tricep/Abdominal (bicep curls, skull crushers, planks)
So pick one exercise from each section. You will pair each exercise movement with the other exercise movement underneath. For example youll pair an upper body horizontal pressing exercise with an upper body horizontal pulling exercise. From there youll pair an upper body vertical pulling exercise with a quad dominant exercise and so on.
By pairing these big and basic compound lifts, your heart rate greatly increases as well as your caloric burn. To kick things up a notch, after each pairing per set, you can add in a conditioning exercise such as mountain climbers, Burpees, high knees, or jumping jacks.
All in all the best workout to lose weight is definitely any type of metabolic resistance training program like the one I outlined above. The combination of weights and cardio conditioning will really help you melt the pounds off. Your body will virtually change right before your eyes at a much faster rate when compared to traditional cardio or any type of class that you can take at the gym.
by: Jared DiCarmine
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