The Best Exercise For Fat Loss

When it comes to exercise, we have been asking the wrong question. Instead of asking, "Which exercise burns the most calories?" we should be asking, "Which exercise increases calorie-burning power?" 

"The reason 95 percent of today’s diets fail to keep your weight off", say Vash, Zak, and Carlin, in their book ‘The Fat to Muscle Diet’, "is that they cause you to lose muscle tissue along with your fat. These muscle losses are critical. They slow down your metabolism and reduce your calorie-burning power."

The solution to this problem is to prevent muscle loss so your metabolism doesn’t have a chance to slow down. Strength training is the only exercise that can do this. 

Strength Training Increases Metabolism

Strength training not only prevents muscle loss, it can also promote muscle gain. When you gain muscle, you increase your calorie-burning power. 

What about combining strength training with aerobics to increase the calorie-burning benefits? Unfortunately, this causes overtraining and leads to muscle loss. 

A more effective way of building muscle and cardiovascular fitness is high-intensity strength training with short rest periods between sets.

My Fat Loss Workout

Here’s the high-intensity strength training workout I used to shed over 140lb of fat:

Leg Press

Chest Press

Pulldown

Shoulder Press

Biceps Curl

Abdominal Crunch

On Mondays and Fridays, I performed one set of 3 to 5 slow repetitions on each exercise. Anytime I got 5 repetitions on an exercise, I increased the resistance. 

At first, this workout took 30-minutes to complete. I can now complete the same workout in 15-minutes using more resistance on each exercise.

This workout, along with a reduction in food, led to consistent weekly fat losses. My weight didn’t plateau, and I didn’t need to reduce my food further. I was able to do this because I increased my calorie-burning power by getting stronger.

My Weekly Weight Loss 

An Elegant Solution

If you ask the wrong question you might get the wrong solution. To be able to ask the right question, you need to understand the problem. The problem is not a lack of aerobics; the problem is diet-induced muscle loss. The solution is strength training. 

Comments

[Israel]

now thats a workout anyone can do! I will give it a shot this friday, since I just did my workout for monday. anything else? like eating wise? what types of foods you ate, times, etc. did you take supplements.

different things work for different people.

did you go on walks or partake in other leisurely activities... you know things like that.

lastly, post some more darn pics!!!!!!

[Craig Knight]

Hi Israel.

Here's a brief overview of my eating etc. http://www.fatguythin.com/how-i-lost-130-pounds-of-fat.html

I will go into detail about all these elements in future posts.

I'll post important performance tips for the workout later today.

I don't use food supplements. I believe they are unnecessary if you eat a nutrient-rich diet.

My leisure activities include nothing more strenuous than shopping and occasionally mowing the lawn. I work at a desk job. I think the important thing to remember is that increased strength allows you to do everyday activities like carrying shopping, yard work etc with greater vigour.

I have lots of pics to post! :) I'll sort them out.

Good luck with your training, and stay strong!

[Derek J]

I am currently 400lb ish, i was considering surgery, then i went down to the gym and had a little day tryout thing but never went back. I am only 25 so its definitely not too late to give up but i really have a hard time getting determined. Is the 2 times a week really enough? I guess any exercise is better than the 0 i get now but a gym membership isnt that cheap and would like to maximize it if i get started. However i am currently very out of shape and overdoing it at first could be a hazard.

[Craig Knight]

Derek

You seem confused. On the one hand you say you don't want to over do things, while on the other you ask if twice a week is enough. You say that gym membership is expensive and you want to get your money's worth even though you are not determined.

I'm going to simplify things for you with a question:

WHAT ARE YOU PREPARED TO DO?