Best Exercise for Weight Loss: How to Burn the Most Fat in the shortest time

 

You want to lose weight, and you’re looking for the best exercise for weight loss. Who can blame you? There are many myths about losing weight, but it comes down to one thing: consuming fewer calories than your body needs to maintain its present weight. To create a calorie deficit and burn fat, it’s necessary to get your heart rate up during exercise. The American College of Sports Medicine recommends 40-60 minutes of moderate intensity exercise per day, in addition to strength training two days per week.

1. What is Cardio?

If you’re thinking of hitting up an elliptical machine or jumping on a treadmill, tread carefully. Why? Two words: High-intensity interval training (HIIT). Research shows that HIIT workouts are pretty much as good as steady-state cardio when it comes to fat burning, says study author and exercise physiologist Laurence G. Kreider, PhD, professor at Auburn University at Montgomery in Alabama. The problem is most people don’t work out hard enough to get the benefits of HIIT. If you're working really hard, your body doesn't have time to recover before you give it another hard workout, Kreider explains. So high-intensity exercise does not mean high intensity throughout your entire workout.

2. Understanding Calories

Before you jump on any exercise bandwagon, it’s important to understand how many calories your body burns. Calories are a measurement of energy, and every day our bodies need a certain amount of energy from food to keep us alive and functioning. There are two types of calories—primary and secondary. Primary calories come from protein, carbohydrates, and fat. Secondary calories (also known as empty calories) come mainly from sugar-sweetened beverages or processed foods with little nutritional value. The average adult needs about 2,000 calories per day to maintain his or her weight. To lose one pound of weight per week, cut out 250 calories each day. That means cutting out one 12-ounce can of soda or juice each day would allow you to lose three pounds per month without doing anything else differently! If you want to lose more than three pounds per month, simply adjust your calorie intake downward by 250 more each week until you reach your goal weight.

3. Aerobic vs Anaerobic Exercises

If you’re just starting out with exercise, it’s helpful to know that there are two main types of exercises—anaerobic and aerobic. Each is great for burning fat, but each burns fat differently. Aerobic activities focus on building cardiovascular endurance and make your heart beat harder and faster. Anaerobic exercises like weightlifting help you build muscle mass and strength by making your muscles work against resistance.

4. Factors Affecting Performance

There are a number of factors that will affect your exercise performance. Depending on where you are, what you’re doing and how it’s affecting you, different things may require your attention. Some of these things can be controlled by you, others are out of your hands. But knowing about them will help keep them from holding back your progress. Here’s some of those factors and how they might affect your exercise performance.

5. Choosing an Exercise Routine

In order to burn fat, you’ll need to engage in a routine that raises your heart rate and prompts your body to expend calories. Cardio exercises like running or jogging can raise your heart rate sufficiently—and thus help with weight loss—but they won’t burn as many calories as strength training. The following are some of the best workouts for burning fat

6. Fitting it into Your Daily Schedule

Figure out when you’re likely to be most likely to exercise, and structure your daily schedule around that. For example, if you always work out first thing in the morning, then put it at the top of your to do list each day. If it’s too much of a hassle to set aside a chunk of time at one specific point, try scheduling three 15-minute workout sessions throughout your day.

7. Picking your routine

There are countless options for exercise, from power walking to sports like basketball or football. If you’re looking to get a flat stomach fast, you’ll want to choose an activity that will provide a challenge but won’t leave you gasping for air after 10 minutes. For your first workout, select something that will make you break a sweat and have your heart pumping!

8. Staying Motivated

It’s easy to get discouraged when you work out and don’t see results right away. But remember, it takes patience, dedication and consistency—and even then it may take up to six months or more before you begin seeing and feeling a difference. Don’t lose motivation just because results don’t come as quickly as you want them to. Staying consistent with your exercise is key.