Best Exercise for Weight Loss: Maximum Calories to Burn Fat
The best exercises for weight loss are those than burn the most calories. Regular exercise can be an important addition to any weight loss and weight maintenance program. Though the Miami Diet Plan, Keto Diet, 800 Calorie HCG Diet, and 2 Day a Week Diet do not absolutely require exercise, incorporating it into any of these plans can help you lose even more weight. We’re not talking about anything extreme; just regular, moderate exercise. It doesn’t even matter what it is, as long as it’s something you enjoy and can stick with.
Gym vs. Home Exercises
Most of us have access to some of the most advanced exercise equipment ever created, whether it’s from the sporting goods store, Amazon, or the local gym. However, think about the last few yard sales you visited (or drove/walked by). How many of them had old exercise equipment sadly sitting on the front lawn waiting to find a new home? That’s why it’s so important not to invest too heavily in expensive equipment or the latest exercise fad until you know it’s something you enjoy enough to continue doing for the long term. In many cases, you don’t even need to buy exercise equipment.
You absolutely should try as many different things as you can–not to be indecisive or unfocused, but to really give each thing a chance until you find the one for you. Whether it’s an elliptical machine, Zumba® classes, a DVD, or just chasing your kids around in the yard for a half hour a day, there is a workout routine out there for everyone. The best exercise for weight loss is the one that works for you.
Always remember to take into account your physical condition when beginning any type of regular exercise. If you have any medical problems, suffer from obesity (a BMI over 30), and/or have a very sedentary lifestyle, you should consult a doctor before starting any exercise program. They can guide you toward the right level and type of exercise to help prevent injury or medical complications.
Benefits of Regular Exercise
Regular exercise will help you lose weight. There is no controversy there. However, exercise alone often is not enough. Your food choices play an equally significant role. In fact, without making good food choices, you may not notice any meaningful weight loss from exercise alone. That’s why Dr. Lipman starts his patients with a diet plan first. It all comes down to calories in vs. calories used. If you burn 300 calories exercising every day, but also take in 2800 calories every day, you probably won’t lose weight.
However, when you adjust your diet, you will start seeing the rewards of regular exercise fairly quickly. Not only will you be burning calories in a meaningful way, you also build muscle and help your body function more efficiently. Additionally, exercise provides the following benefits:
- Raises (good) HDL Cholesterol and Lowers (bad) Triglycerides: This decreases your risk for cardiovascular diseases and can help you prevent or manage health problems such as type 2 diabetes, high blood pressure, stroke, heart attack, arthritis, depression, and even certain types of cancer.
- Improves Mood: Exercise helps relieve stress and causes your brain to release chemicals that can help you feel more relaxed–not to mention the self-esteem boost you will get as you see the physical results of your workouts.
- Increases Energy: With more strength, endurance, and muscle, your body works more efficiently–especially your cardiovascular system. With that efficiency comes increased energy. No more getting winded doing household chores or walking around in a store.
- Reduces (or prevents) Back Pain: Strong abdominal muscles, a strong core, and good posture together are the best defense against back pain. An exercise program that includes core strengthening and flexibility routines can spare you from back pain.
- Helps Prevent Osteoporosis: Weight bearing exercise strengthens bones and can prevent bone loss seen in women after menopause (it helps maintain bone density in men as well). The Nurses Health Study, published in the Journal of the American Medical Association (JAMA) found that simply walking 4 hours a week reduced the incidence of hip fractures by 41%.
- Helps You Live Longer: Another study published in JAMA found that sedentary women 65 and over who began walking a mile a day cut their rates of death from all causes by 50%. It’s never too late to reap the rewards of regular physical activity.
- Fights Obesity: Exercise, along with a reduced calorie diet, reduces body fat and increases muscle mass. This improves your body’s ability to burn calories thus helping you lose weight even faster. Lowering your BMI can help prevent many diseases and lowers your risk of dying early.
8 Exercise Tips for Weight Loss
Here we have compiled some simple exercise tips to get you started (and keep you going) on whatever fitness program you (and your doctor) decide is right for you.
- If you have been sedentary for a long time or are very overweight, start slow. There is no need to rush it and get injured. It’s better to get there safely–don’t worry, you will get there.
- Find an exercise buddy. It always helps to have someone, especially someone with the same goals as you, to exercise with. In addition to the support, another person can make your workout more fun.
- Mix cardio (aerobic) with toning and strength training exercise. The cardio helps your endurance, making it easier to exercise. The strength training helps you build muscle mass so your body firms up and burns calories more easily. The toning helps you improve muscle definition and body shape.
- Do your cardio right after your strength training. Studies have shown that you burn more fat that way and get the most out of your workout.
- Schedule your workouts. Making exercise part of your routine helps you stick with it for the long term and makes it less likely that you will skip workouts.
- Keep your muscles guessing. Change your exercise routine every now and then–or do different exercises on different days. You build muscle and tone up your body much faster this way.
- Download a fitness app for your phone to keep track of your progress or to keep you on track. It feels great to be able to quantify your progress.
- Set aside at least one outfit from your “fat” clothes. After 60 days on your reduced calorie diet and exercise program, try it on. It feels even better to see your progress in the mirror! Keep that outfit in your closet for a pick-me-up when you need to remind yourself that your program is working.