Are you looking for the Best Exercise to Lose Weight? There are a lot of exercises out there that can help you lose weight, some work better than others.

The real question is what exercise is the best exercise for weight loss?

We are assuming that you need to use more calories than you eat to lose weight, and that the best exercise for weight loss will be the one that helps you use the most calories overall.

Overall this may be a bit to simple. Remember that diet is the biggest controller of weight loss. Exercise can work wonders at helping you use up a lot more calories overall but this really only helps when your diet is in order.

Exercises That Suck At Helping You Lose Weight

You read that right, there are exercises that suck at helping you lose weight. Not all exercises are created equal when it comes to burning off those calories. This is probably not new to you.

The problem is that there are exercises for doing things besides weight loss.

You can use exercise for relieving stress, staying thin, bettering your health, and a variety of other things.

These exercises will not be ones that help you lose weight quickly but will help you improve health, relieve stress, and help your heart work better for longer.

• Yoga
• Walking
• Water Aerobics

So just remember that exercises come is all shapes and sizes and can have all kinds of effects for you! Plus the above list is just a short sampling of exercises that can be best used for things besides weight loss!

The Best Exercise to Lose Weight

Since the best way to lose weight is to use more calories we need exercises that will help us do just that. Exercises can be rated by how many calories you burn as you do them. This is usually the most common way to look at how effective an exercise is for weight loss.

What most people don’t consider is the after burn effect of an exercise. Each exercise will stimulate your body to burn different amounts of calories after your workout. This key fact will definitely shake up the list of what exercises will help you use up the most calories overall.

Exercises that have a higher rate of calorie burn after you exercise generally accomplish this by increasing your bodies metabolism overall. There are some exercises that increase your metabolism so much that after burn effects can last as long as 48 hours! We will talk about some of these below.

In our search for the best exercise for weight loss we need to find exercises that not only burn calories but also help you burn more calories after your workout as well by helping you increase your body’s metabolism.

Different Types of Exercise

There are so many ways that you can perform exercise it is ridiculous. We are going to talk about the things you could theoretically do at home or a gym. Things like yard work technically could be called an exercise but we aren’t going to consider it here because it isn’t naturally one of the best exercises for losing weight and probably would best fit on our list above.

Cardio

Cardiovascular exercise is the most commonly thought of exercise for losing weight. Exercises that fall into this category are walking, stair steppers, running, swimming, the elliptical machine, Zumba, and much more. These are generally exercises where you are simply doing something to move your own body weight in some way.

This exercise is usually done without stopping for best effect. Also most cardio type workouts will be most effective when done for 15 minutes or more.

Cardio exercises generally are great at helping you burn calories. The problem with cardio is that while they can use up a lot of calories, they don’t naturally increase your metabolism and cause you to burn a lot more calories after you workout.

Resistance Training

Resistance type exercises are exercises that involve you moving your body and weights. The most commonly thought of exercise this is done with is weight lifting. There are lots of ways to perform resistance training, but overall you are using your body to move extra weight in some way.

Resistance training isn’t generally thought of as a way to burn a lot of calories. You do use a lot of calories when you lift weights, but in the same period of time you could possibly burn more calories running, swimming, or rowing because you are not constantly moving.

So what is the actual benefit of weight lifting?

There are two big benefits.

1. You can increase your metabolism (the amount of calories you burn without exercise) for up to 48 hours after you actually workout.
2. Resistance training is very useful for building muscle (getting stronger) and reshaping your body.

Resistance training gives you the huge benefit of being able to develop a stronger body, change your shape, and most of all burn more calories long after you have stopped working out.

How To Burn the Most Calories and Maximize Weight Loss

You may be thinking that resistance training is the best exercise for weight loss. There is actually an even better way to burn more calories now and later, just do both cardio and resistance training at the same time.

Here is what I am talking about.

There are a lot of different ways you can perform an exercise. You can just do it at the same speed the whole time, or you can do it in intervals (alternate between going really fast and really slow), also you can just go as fast as possible until you are worn out. These methods usually work best with cardio style of exercises.

For cardio style exercises the best way to burn calories is to do them in intervals. The harder you can go in the intense effort part of the interval the better the burn.

With resistance type exercises you usually end up taking a lot of breaks between the times you are actually lifting weights, and this reduces the amount of calorie burn you can achieve.

To save time you can pair exercises so that you take fewer breaks and work different parts of the body at the same time. The problem here is that often you are lifting weights that are quite heavy and it is difficult to do this for long.

To get the best burn possible you combine cardio and resistance training into one workout. You focus on getting the cardio effects of exercising without breaks and adding in the increased amount of work you do with resistance training to burn more calories while you workout and increase your after burn of calories.

For these types of workouts there is once again an incredible variety of workouts.

Here is an example of these type of workouts that I do a few times a month and it has helped me burn a lot of fat!

Each exercise is done as fast as possible with good form for 1 minute and then you immediately switch to the next exercise with no breaks.

Start with one round, and when you build up your endurance move up to 2 or 3 rounds with a one minute break between each round.

1. Jump Rope
2. Pull-ups (do assisted if you get tired or can’t do many)
3. Push-ups
4. Squats (hold weight under your chin if this is to easy)
5. Body Weight Rows
6. Dips
7. Kettle Bell swings
8. Burpees
9. Jumping Jacks

This workout can be quite intense especially if you have never done something like it before. If it gets easier add weight to the squats, and use a heavier kettle bell.

Here is a free workout that will help you lose weight and get an idea of what exercise programs are like that follow this idea of training.

Taking It to the Next Level

You can use these types of work outs to very effectively burn a lot of calories.

If you want to burn even more calories then you can combine a workout like I showed you about, or like this with a traditional heavy weight lifting session and cardio workout.

This workout can take a bit of time but when you do it you will melt off the fat!

Here are the stages of your workout overall for the most benefit.

1. Weight Lifting
2. Cardio/Resistance Training
3. Steady State Cardio

Start out with a heavy weight lifting workout. I always have a specific purpose with my weight lifting workouts and what I am trying to do will change from workout to workout. I usually end up going for building muscle, toning up, or increasing strength overall.

Then I dive into what I talked about above, a resistance and cardio combined workout. This helps me get the heart rate going and burns a lot of calories.

Lastly I will finish off with a good bit of steady state cardio. Doing cardio at this point in my workout helps me to increase the immediate burn of my super hard resistance/cardio training for a while longer by slowing down how fast my heart rate decreases.

Putting these three parts together will really increase the benefit you get from a workout.

The best part is that I usually can get all of this done in an hour. I spend 25 or so minutes lifting weights, 15 to 20 minutes with resistance/cardio training, and whatever I have time left for running at a nice relaxed pace.

Conclusions

The best exercise for burning the most calories overall is definitely going to be the resistance cardio combination. Check out turbulence training for a lot more of these types of workouts.

Cardio and reistance training alone aren’t bad, but if you want the max result when it comes to losing weight, we have our clear winner for sure.

There is one last exercise that is even better than everything else. It is the exercise that you just have fun doing and could do anytime, and will actually do. These exercises are the best because they are better than doing nothing at all.

Lastly, be sure that if you have a specific goal you are trying to reach, like losing weight, that you use the most efficient exercise available to you to reach that goal. If you need to lose weight and only have a short amount of time to do it in, walking as your primary exercise is the wrong choice.

Find a balance that helps you reach your goals; don’t just keep doing the things that have never worked for you! And be sure that you have fun as well!

What is the exercise that you enjoy most?

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Here is a fun little list of ideas. They are the best ways to not lose weight. If you want to avoid weight loss then apply all you see below. If you want to actually lose some weight then stop doing these things!

Hopefully you aren’t doing any of these things below!

The Best Ways to Not Lose Weight

• Exercise As Little As Possible
• Be Sure To Eat Till You Are Stuffed at Each Meal.
• Always Eat Lots of Snacks.
• Drink A Lot of Calories.
• Don’t Eat Fruits and Vegetables.
• Have Dessert Regularly.
• Don’t Make Food From Scratch.
• Make the Drive Through Your Main Source of Food.
• Always Super Size Your Order
• Don’t Look in the Mirror At Yourself.
• Eat More Calories Than You Use Each Day.
• Always Add Extra Sauce and Toppings.
• Eat lots of bread, rice, and noodles.
• Regularly See How Much Food You Can Eat.
• Be Sure To Eat When You Are Tired, Bored, Sad, Overwhelmed, and Depressed. Don’t Worry About When You Are Hungry.

Hopefully these have been a bit illuminating. And a bit over the top. If you are doing anything close to these just remember these are the stepping stones to obesity.

Just remember that small and consistent changes will always make a big difference in the long run.

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I think that most everyone would like to drop a few pounds.

These 10 commandments of weight loss are 10 steps to losing weight that if followed will have you achieving just that.

Don’t be fooled by the simplicity of them. Weight loss is all about plain and simple truths that have never changed. Most of what you see online and in magazines concerning weight loss is just a bunch of hoopla designed to scare you and get your attention. To make you think that you need some “secret” thing you have always missed and is the cause for why you haven’t been able to lose weight.

So without further honking and hoopla…

The 10 Commandments of Weight Loss

1 – Burn More Calories Than You Eat.

Let’s face it. If you eat more than you use you will not lose weight, you will gain it.

2 – Do Not Try to Make Up For a Bad Diet With Exercise.

The key to weight loss is your diet. Exercise just increases the effectiveness of it.

3 – Exercise at Least 3 Times a Week

This doesn’t have to be crazy stuff. You just need to increase you activity levels to help yourself to start losing weight.

4 – Drink Lots of Water

The more water you drink the better able you will be able to function, and lose weight. More water helps you digest and handle food better and is used in about every process in the body. So start drinking at least 8 or more glasses of water a day.

5 – You Will Eat Real Food

Stop eating pre-packaged foods. It is unnatural if it can last forever. Choose natural foods that are actually real. A good rule of thumb is if it can spoil or rot in the near future you are probably better off eating this than some frozen prepacked piece of cardboard.

6 – Eat At Most 2-4 Servings of Breads, Rice, and Noodles a Day.

If you want to start losing weight fast one the best things to do is to stop eating large amounts of breads, rice, and noodles. They aren’t bad for you, but they don’t do much for you except to help you gain weight. Eat 2-4 serving of these at most each day. Focus instead on eating more fruits and vegetables. These are a great source of energy. They will boost your metabolism and let you more food while getting fewer calories. You will feel full, and still lose weight.

7 – Stop Eating Sweets and Deep Fried Foods

These foods may be the tastiest thing man has ever invented. Unfortunately they are also bad for our bodies, mildly addicting, and one of the better options for overeating.

8 – Stop Drinking Calories.

Liquid calories are the easiest things to remove from your diet for quick weight loss results. See this post for why liquid calories are 5x worse than other varieties.

9 – Make the Right Diet Choices At Least 90% of the Time.

Nobody is perfect. Making the right choices every day, at every meal, and for every bite can be difficult. Give yourself some leeway. Make the right choices for at least 90 percent of your calories and you will be light years ahead of everyone else!

10 – Find the Right Diet and Exercise Plan For You.

It is so easy to think that there is a single best way to do something. People everywhere will tell you that you must do this or that to lose weight.

The truth is that everybody is different. Diets are designed to help you use more calories than you eat. Find the one that works best for you.

There are lots of ways to do this, but only one best one for you. The same goes with exercise. I want to gain muscle. My wife doesn’t. We each need different forms of exercise. Focus in on what your goals are and pick the diet and exercise plan that works best for you.

These 10 commandments of weight loss are just 10 small things that you can do to start losing weight and looking your best. Start doing them now and you will successful. Check out Fast Ways to Lose Weight for more information.

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What are the worst calories for your body? Until recently I would have told you that desserts and fried foods are the worst things you could possibly eat. Then I read a research paper about the worst calories for your body, and was totally blown away!

Before we go any further let me clarify that we are talking about the worst kind of calories that you can eat when you want to lose weight. If we want to talk about the worst things you can eat for your body then perhaps desserts and fried foods may be worse in that they may decrease its ability to function properly more than the excess weight you may gain from the type of calories we talk about below.

The Surprising Results…

The worst calories for your body are liquid calories. Juice. Milk. Beer. Espresso. Anything that is liquid and has calories.

This research study was done by a team of researchers who wanted to know what would help people lose more weight, cutting out the same number of liquid or solid food calories. They had two large groups of people ranging in ages from 18 up to 78. They had one remove calories from their daily diet by taking out liquid sources of calories. Then they had the other group take out the same number of calories but instead they removed solid food calories.

The results were astounding. The people that reduced liquid calories lost weight 5 times faster.

The crazy thing is that the researchers where rather baffled at why this was the case. Overall though people that remove liquid calories from their diets lost weight much faster. Read about that study here.

A Real World Example

I had a friend that realized she was drinking far to much juice. So she stopped drinking it cold turkey. She drank only water and a glass of milk a day (I would say that women should consider this to help fight osteoporosis, especially if you get little calcium elsewhere). She was apparently drinking 4 to 6 or more glasses of juice a day. In three months without changing anything else she lost 30 pounds.

I initially attributed this to the fact that she was overweight and since she improved her diet she was able to lose some weight pretty fast. Then I saw this study and it all made sense. She was supporting a very high weight because of the liquid calories she was drinking.

Why Liquid Calories Are Bad For You

Besides the obvious results we see in the study above the interesting thing about liquid calories is they don’t do much for us. They do taste good but they don’t fill you up (making it easy to drink a lot more than we need). Juice can seem easier to just drink but the problem with that is that you aren’t getting the fiber and other things that are a part of the actual fruit which is what makes them good for us.  Juice is just the extracted sugars and liquids in a fruit.

Another interesting thing about liquid calories is that they often get labeled as “healthy” and so we feel like it is okay to drink them with reckless abandon. If you want to lose weight they are not healthy for you! Not drinking calories is one of my 8 Fast Ways to Lose Weight.

So what is the take home for you? Look at your diet and take out any form of calories that you drink regularly. I used to drink a lot of orange juice. I cut that out and instead just eat an orange or two a day and have seen weight loss come far more easily.

From now on I will drink primarily water. If I was a tea drinker I would probably be okay keeping that up. Otherwise it is probably a good idea to avoid any calories that you can drink!

If you drink a lot of calories try taking them all out of your diet for the next month and see what difference you see. I bet many people are having issues losing weight because they are drinking to many calories.

Picture Credit.

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Everyone is looking for fast ways to lose weight. Yet people neglect the simple things that just work.

Here I give you 8 fast ways to lose weight that will help you get started now on your road to weight loss.

The best part about these things is that they will also help you keep the weight off in the long run.

1 – Stop drinking calories.

This is perhaps the easiest way to start losing weight fast. A recent study tested the weight loss difference people would see by removing liquid calories versus solid food calories. They had two groups of people of all ages they looked at. Both groups reduced their calorie intake by the same amount. One did it by taking out calories from liquids, the other by taking out solid foods.

The people that took out the liquid calories lost weight 5 times faster. The crazy thing is that both groups of people took out the same number of calories. Overall liquid calories are definitely good at helping you stay fat. Avoid drinking calories and you will begin to lose weight fast! Read more here: Foods To Avoid For Weight Loss.

2 – Add 10 minutes of physical activity into your daily routine.

Most people have so little physical activity in their daily lives it is ridiculous. Go for a walk. Chase your kids around the house. Do pushups and situps for 10 minutes. Do something for at least 10 minutes a day more than you did yesterday. It will help you start to lose weight much faster than you were before!

3 – Stop eating so much bread, rice, and noodles.

These foods are really good sources of energy. Really good sources of energy! If you combine a lot of these with the lack of physical exercise that is so common you have a perfect weight gaining combination.

These foods aren’t bad for you. People just eat to many of them. Limit yourself to one serving of them per meal, or just 3 per day.

4 – Get Most of Your Daily Calories from Fruits and Vegetables

These foods are what our bodies are designed to eat. If you focus on eating more whole fruits and vegetables, without sugary syrup or salad dressing, you will find that your body really does feel better and work better running on these foods.

Better yet, when you eat these foods you can eat a lot more food overall and still end up eating less calories than if you were eating primarily bread, rice, and noodles.

5 – Drink a Lot of Water

Your body is made up of at least 50% water. It needs it to aid digestion, flush out waste, and to work its best. Drinking more water can also help you eat less food overall. Just helping things to work better by getting enough water can make a big difference in how fast you can lose weight.

6 – Eat Fewer Calories

We are trained from birth to eat a lot of food. How much do you feed a baby? As much as they want. We are conditioned to eat a lot of food that we just don’t need. Try out not eating until you are hungry. You may find that you have been eating more often that you need to!

7 – Don’t Eat Unless Your Hungry

People to often get into the habit of eating for reasons other than hunger or giving their body what it needs. We eat because we are bored. We eat at nearly every social occasion. We eat because we are depressed, tired, or for other emotions.

Food is the wrong answer for anything besides giving your body what it needs to sustain you. There are plenty of other things you can do besides eating to fight off boredom, have fun social interactions, or deal with other negative emotions.

8 – Eat to Support the Weight You Want to Be

This is probably my favorite trick. To often people eat to support the weight they don’t want to be rather than the weight they actually want to be. When I weighed 215 pounds I was eating to support that weight and could not figure out why I couldn’t lose weight. A big step for me in starting to lose weight fast was figuring out how much somebody that weighed 175 pounds should eat and going for that.

By just eating for the weight I wanted to be at I trained myself how much I would need to get used to eating, and also started to lose weight quickly because I was no longer eating to support the weight I didn’t want to be.

Getting Started…

These 8 fast ways to lose weight are simple and will not take a huge amount of effort to put into action. If you do these things you will start to lose weight fast and find yourself reaching your weight loss goals more quickly than you had hoped!

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