Best Exercises to Lose Weight

The best exercises to lose weight are those that work the most muscles and joints in your body and/or are high intensity. As I have said many times before, it is not possible to lose fat in just one area of the body; you have to think overall fat loss. So why do isolated exercises that focus on only one part of the body? They not only take more time, but you rarely perform an activity in real life that requires you to use an isolated muscle group. Here is my list of the best exercises to lose weight along with some examples.

Why cardio won't help you achieve fat loss... And what you need to do instead!

Multi-Muscle Exercises

Multi-muscle or compound exercises utilize many muscle groups at the same time. The deadlift for example works about 75% of the body’s muscles. These types of exercises usually focus on a large muscle, but they require your stabilizing muscles to get involved in order to perform the movement. Strengthening these stabilizing muscles can lead to better posture and an overall stronger body. A great deal of energy is expended when performing these exercises, which will lead to a great deal of fat burning.

Examples:
Squats
Lunges
Deadlifts
Clean and Press
Tricep Dips
Close-Grip Pushups
Rows

Combination Exercises

The benefits of combination exercises are very similar to multi-muscle exercises. They work multiple muscles, are functional, and great for burning fat. The difference is that combination exercises combine two exercises in one. This can require more stability, balance, and coordination as well as increases the intensity.

Examples:
Squat with an Overhead Press
Lunge with a Bicep Curl or Lateral Raise
Deadlifts with a Bent Over Row
Pushup with a One-Arm Row

Non-Competing Supersets

A superset is two exercises done consecutively without rest. Non-competing supersets involve two exercises that work different muscle groups. This allows one muscle group to recover while the other is working and increases the exercise “density”. Exercise density is the total amount of work being done in the workout. The higher the density the more calories you burn and faster you lose fat.

Do one set of exercise 1a immediately followed by one set of exercise 1b with no rest. This is one superset. After each superset, rest for 1 minute.

Interval Training

Research has proven that interval training to be for fat loss than traditional cardio. Interval training involves a short burst or interval of high intensity exercise followed by a very low intensity recovery period. This type of high intensity training causes metabolic turbulence or break down of the muscles. In order to repair the muscles, the body is required to continue to use energy even after you complete your workout. The more energy the body uses, the more fat is being burned.

Another great aspect of interval training is that it is all relative to your fitness level. If you are a beginner, the object is not to kill yourself during each interval, just work at a slightly higher intensity than your normal pace. Most workouts use intervals of 30 to 60 seconds with a rest of usually twice the duration of the interval.

Example: If you normally walk at 4.0mph for 30 mins., start at 4.5mph for 30 seconds, then rest at 3.5mph for 60 seconds. Repeat that process up to 6 times.

You can do pretty much anything that can be done in short bursts with a period of recovery.

I highly recommend that you incorporate these four types of exercises into your fat loss program if you want to get the most effective results. If you are looking for more of the best exercises to lose weight, check out these fat burning exercises.

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