Effective weight loss exercises – what are they? That’s an interesting question, but a more important question we should answer is what causes you to lose weight? The basic answer to this question is, you lose weight when you burn more calories than you take in. Easy right? Well… maybe not so simple in practice. I will be writing a diet article (i.e., the calorie “take in” side of this equation) later, but this article will address the “calorie burn” side. There are many effective exercises out there, but which ones are best and why?
Two Major Types of Exercise
Aerobic and resistance training are both crucial to your weight loss goals, and you will find great weight loss exercises in both categories.
Aerobic Training: differs from resistance training in both intensity and length of muscle contraction. Aerobic training is often done with light or no weights, so intensity is less, but it’s performed over a relatively longer time period.
Main Way Calories Are Burned: aerobic training is good for your weight loss program, mainly because of the quantity of calories, in general, and fat, in particular, you can burn during the training. Runners call it “hitting” the wall, but this is the point in your aerobic session when your body transitions from burning carbohydrates/sugars/glycogen to burning fat. Unlike the other type of weight loss exercises, aerobics does not, however, increase your basal (resting) metabolic rate as much… stay tuned 
Example Exercises:
Distance Running
Cycling
Stair Stepper machine
Aerobics classes
Resistance Training: is a type of strength or weight training where each effort is performed against a specific opposing force generated by resistance (e.g., weight, body weight, or band).
Main Way Calories Are Burned: the goalpurpose of resistance training is to strengthen and grow skeletal muscles. How does this support weight loss? With increased muscle mass, your body will naturally burn more calories all day long, not just during the actual exercise like the weight loss exercises above!
Example Exercises:
Free Weights (Barbells, Dumbbells, etc.)
Resistance Bands
Weight Machines
So What Exercises Are Best For You?
The short answer is that this is a very personal question for you to answer, but here are some guiding principles. 1) You have to participate in both types for complete fitness (This goal should come before weight loss!). 2) These should be exercises you love, and 3) You have to do them regularly (i.e., at least a few times per week)!
What’s My Routine?
My weekly training regime usually includes the following weight loss exercises:
Day 1 – Resistance Training: Free Weights for “Push Muscles” (Chest, Shoulders, and Triceps)
Day 2 – Aerobic Training: Yoga (Runner’s Yoga)
Day 3 – Resistance Training: Free Weights for “Pull Muscles” (Back, Bicep)
Day 4 – Aerobic Training: Plyometrics
Day 5 – Resistance Training: Free Weights for Legs (Quadriceps, Hamstrings, Calves)
Day 6 – Yoga or Rest
Day 7 – Rest
No need to follow my routine verbatim, but this is an examle of how you can leverage the weight loss benefits of both aerobic and resistance training.
If you truly wish to succeed at being in the best shape of your life, then you must visit the world’s best resource. Go to Next Level Yoga immediately, to see how easily it can be done with at home workouts!
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