Most beneficial exercises for weight loss?

ssboyd2119

Has anyone had a lot of weight loss success with a certain type of exercise, or excercise routine? I'm counting calories and doing cardio 5x a week, just wondering if anyone has had more weight loss success with one type of excercise vs others.

ChrisLindsay9

Resistance training (strength training, for example) is a good way to burn bodyfat and build lean muscle. And adding on lean muscle is ideal for "toning" as well as burning calories.

One or two days of full body resistance training for beginners would include exercises like bodyweight/dumbbell squats and lunges, chest press (push-ups or dumbbell bench press), inverted or assisted pull-ups, dips, curls, and overhead press.

HIIT training is another tool to help shed bodyfat. 5-6 short periods where you go all out in a particular exercise (treadmill, eliptical, biking, etc.) for 30-45 seconds, followed by 1-2 minutes of total or near rest.

Strength training and HIIT cardio is pretty much the way I have dropped bodyfat/weight. Hope this is of some help.

ssboyd2119

Very helpful, thank you!

ReeseKingsbury

Resistance training (strength training, for example) is a good way to burn bodyfat and build lean muscle. And adding on lean muscle is ideal for "toning" as well as burning calories.

One or two days of full body resistance training for beginners would include exercises like bodyweight/dumbbell squats and lunges, chest press (push-ups or dumbbell bench press), inverted or assisted pull-ups, dips, curls, and overhead press.

HIIT training is another tool to help shed bodyfat. 5-6 short periods where you go all out in a particular exercise (treadmill, eliptical, biking, etc.) for 30-45 seconds, followed by 1-2 minutes of total or near rest.

Strength training and HIIT cardio is pretty much the way I have dropped bodyfat/weight. Hope this is of some help.

about the HIT training, after the rest you do the 30-45 sec again? How many sets?

jacksonpt

No. No one has. Not ever. At least not in a vacuum. Weight loss comes from a calorie deficit. Exercise is not required for, nor does it guarantee a calorie deficit. Your have to have control of your diet. Period. Once you do, the amount of and type of exercise you do almost doesn't matter.

It's very easy to out-eat a good exercise program, but you can't out-lazy a good diet.

.

ChrisLindsay9

about the HIT training, after the rest you do the 30-45 sec again? How many sets?

So my HIIT training comes on a treadmill, where I warm-up for a few minutes then I go 30-45 seconds at a high speed and incline (10mph at incline of 6 or 7), and after that, I will either lower jump to the sides or just lower the speed to 2.5 and walk at that rate for 1.5-2 minutes (to get the heart rate lower). And afterwards, do it again. I do a total of 5-6 sets. You should be absolutely done after this point. Otherwise, you're not pushing yourself hard enough on the intensity part (which is key).

Just to clarify one thing, when I get started on my second, third, fourth, etc. set, I lower the treadmill speed to 2.5 and get walking again. And then increase it up to 10 or so. I saw someone trying to jump off and on, at the 10mph speed and he nearly flew off the treadmill a few times, lol.

dwh77tx

Spinning!

martintanz

Whatever exercise you like enough to do consistently (4 or 5 times a week) is best for weight loss. That and maintaining a healthy diet with a moderate calorie deficit over a long period of time.

Everything fits together. A yoga, pilates, or stretching routine might not be much of a calorie burner, but if it keeps your joints flexible, it may ward off the kinds of nagging injuries that can slow you down. About 6 or 7 years ago, I was maintaining a decent weight for me of about 215 lbs doing a combination of jogging, biking, weights, and yoga. I dropped the yoga classes in favor of more weights and injured my rotator cuff. This injury caused me to radically cut back in weights and spinning, and eventually lose my motivation to go to the gym. So I ate more, then I suffered a sprained ankle, which forced me to stop running.

Looking back, quitting yoga was the biggest mistake I ever made. I would have been better off dropping the weights and continuing the yoga, though I could not have known that at the time.

martintanz

No. No one has. Not ever. At least not in a vacuum. Weight loss comes from a calorie deficit. Exercise is not required for, nor does it guarantee a calorie deficit. Your have to have control of your diet. Period. Once you do, the amount of and type of exercise you do almost doesn't matter.

It's very easy to out-eat a good exercise program, but you can't out-lazy a good diet.

.

Quite right. Unfortunately, this is a lesson I only learned with experience. IMO exercise is still important in keeping the metabolism up. That said, I have out eaten my gains in the past. Some years ago, I added cycling to my regimen. I wrongly assumed that because I was putting in an extra 5 to 7 hours on the bike every week, I could eat a lot more and still lose, or at least maintain weight loss. Wrong. I suspect that the pre ride meals, energy bars, and energy drinks I consumed on ride days equaled or exceeded the calories I burned on the bike.

waldo56

Fork putdowns
Table pushaways
No thanks hand lifts

BEERRUNNER

No. No one has. Not ever. At least not in a vacuum. Weight loss comes from a calorie deficit. Exercise is not required for, nor does it guarantee a calorie deficit. Your have to have control of your diet. Period. Once you do, the amount of and type of exercise you do almost doesn't matter.

It's very easy to out-eat a good exercise program, but you can't out-lazy a good diet.

.

So true!!! This is JUST to lose weight. Well put bro!