Best Exercise for Weight Loss

What is the best exercise for weight loss?

The answer is pretty simple: the best exercises for fat loss are compound, multi-joint exercises that train more than one muscle group.  Such exercises would include squats, clean and press, rows, etc. Getting the big muscle groups involved are going to burn more calories and create a more significant conditioning effect.

Flavia Del Monte

Take a look, for example at a still shot of this video from Flavia Del Monte's Full-Body-Licious Program.  Here she is doing the overhead walking lunge.  First and foremost, this exercise works the large, lower body muscles: the quadriceps, gluteus maximus, and hamstrings.  But she's working other muscles by holding the weights over hear head.  The arms, shoulders, and abdominal/core muscles are having to work to keep the weight stable.  This is the kind of exercise that really transforms your physique.

You should, of course spend some of your time on smaller muscle groups.  Focused abdominal training, for example, isn't going to burn the same amount of calories as a squat or lunge.  But there's no problem with spending some time on it after you've done your compound movements.

Craig Ballantyne

Should you be doing high reps to burn fat?  Moderate rep ranges (8-12) seem to have the most significant metabolic impact.  One study, for example, showed those who did this rep range experienced a higher level of post-exercise oxygen consumption (EPOC) than those who did high rep training. ¹
 
These same principles are also used in Craig Ballantyne's Turbulence Training.  His programs are designed to get the maximum metabolic impact in the minimal amount of time.

Limiting the rest between sets is another good strategy.  Shorter rest periods (let's say 60 seconds) will also burn more calories and help you get in shape faster.  The better your conditioning, the less rest you'll need in between sets.


One last thought:  I've said this over and over, but it bears repeating: you have to have control of your diet in order to lose fat and transform your physique.  You can't out-train a bad diet. 



1. Effects of resistance exercise bouts of different intensities but equal work on EPOC.