At social events like dinner parties, I get asked this question a lot. We are an overweight society that is looking for quick fixes as the answer to all of our problems – and being overweight or obese is a HUGE problem. Poor diet and lack of exercise is closely linked to degenerative disease, as shown by research.
Hope isn’t lost. Given the right diet and training program, our body is an amazing machine that can completely change itself. The best exercises to lose fat are our focus this time.
How will we know which exercises are best?
The best exercise is the one that engages in the most amount of muscle. This would include pull ups, bench press, squats and leg press. By engaging in large muscle groups like back and legs, a person can completely reshape their body. One thing I notice at the gym is that people tend to focus on their arms, shoulders, and other small muscle groups, and this is a common mistake.
The key to fat loss is adding more muscle to your frame. The more muscle you have the faster your metabolism. You metabolism is slower if you have less muscle. Research shows that without weight training, after 25 years of age a person’s muscle mass will begin to decline. As we age, this decline is the primary cause of fat. The reason? Simple because the less muscle you have the slower your metabolism. Therefore, as we get older we eat approximately the same calories but yet have less muscle or a slower metabolism. Now, let’s go back to the best exercises to lose fat. By performing exercise like Squats and Pull ups, you will be stimulating large muscle groups. Of our muscle mass, the back and leg muscles make up about 60%. You will cause an increase in muscle and your metabolism because you’ll be stimulating larger muscle groups by focusing on these groups. This fact is true for both men and women. It is just as important for a woman to perform strength training compared to a man. The reason is that woman has a lot less muscle and testosterone compared to man. This is one of the primary reasons why woman have a harder time losing body fat. Because of extra testosterone, men have a greater ability to gain muscle when they lift weights.
Because of the difference in metabolism between men and woman, it is critical that woman lift weights. running, as well as Pilates and Yoga. While there are benefits to each modality listed, the best way to increase metabolism and muscle is to lift weights. Research has proven that this time-tested method is the best way to increase muscle mass and metabolism.
To attain the best results, I would recommend a combination of cardio and weight training. As for weight training, learn the 4 basic exercises listed above. Visit the “exercise tips” section of my website to learn how to do these exercises, if you’re not familiar with them. Make sure that you go to the point of exhaustion which means that when performing an exercise you push yourself until you can’t lift another rep. Muscles are stimulated to grow during the point of exhaustion. If you fall short of the point of exhaustion your body does not have much of a reason to add muscle.
4 Basic Movements
I would advice 1 to 2 sets maximum for each exercise when you put together an exercise program for yourself. The ones that I’ve listed are:
- Leg Press
- Squat
- Pull Up
- Bench Press (Bar Bell or Dumbbell)
For a long time in the fitness industry, the more is better approach was pursued by most in the fitness experts. Research now shows that you only need to do one set per exercise to see maximum results. Simply put, more sets are not better. It’s best to get to the point of exhaustion with less sets. If you’re interested in the research, please go to the “health article” section on my website.
Nutrition and Diet
Of course, if you haven’t optimized your diet, you won’t lose fat, even with the best workout. I have free sample meals and a grocery list on my website. The most important aspect to eating healthy is eating 5 times a day and have lots of fruits and veggies in your diet. Vegetables and fruits have extra fiber that act as appetite suppressant and they provide lots of nutrients, so they’re a lot better than fat loss supplements.
Case in Point
These methods will stimulate the production of more hormones for muscle toning and fat burning, as well as help you enhance metabolic rate, burn more calories, and increase muscle. Of course, to achieve your fitness goals, there is more involved. You need to take control of your eating habits, as well as consistently challenge yourself during workouts. In your pursuit of a healthier and leaner body, the best of luck!
Guarantee your success in losing weight and getting in shape by working with a expert trainer who can show you the ropes to success.
I’d love to team up with you – together we will transform your body!
Call or email to get started today.
Shawn Phillips
Fitness Expert
www.perfectbodyinc.com
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