Looking for the best exercise to lose weight is like looking for the best investment for your 401K. No single exercise is going to be the silver bullet for accelerated fat loss just like no single investment vehicle will send your retirement account to dizzying heights while providing exceptional safety. Weight loss success stories for women are a culmination of optimal nutrition, strength training with weights, and intelligent cardio that includes interval workouts. In each of these three categories, there are some simple guidelines that can help you generate consistent and progressive weight loss to look better and feel better.
Best Exercise To Lose Weight – It starts at the table
When you start a program to lose inches Carbofix and dress sizes, it must be comprehensive…not fragmented of segmented. There is NO WAY you will ever be able to exercise-off or run-off all of the calories needed to create a calorie-deficit each day for progressive weight loss. Therefore, it is imperative that you see making significant changes in your eating habits as exercises for your own weight loss success story.
Here are some basics to include in your eating routine:
- Push away from the table before you are stuffed.
- Eat only when you are hungry…NOT when you are feeling stressed or anxious.
- Get sugar foods out of your current diet. (Sugar cereals, soda, pastries, desserts, etc.)
- Eat a fruit, a vegetable, and a solid (grilled chicken, wild fish, turkey) protein source at each meal or snack.
- 5-6 small meals each day are better for your blood sugar levels than three big ones.
- Stay hydrated. Drink more water…NOT coffee, tea, or diet soda.
- Reduce the processed foods you eat. They are high in carbs, calories, and worst of all…chemicals.
- Reduce your calorie intake gradually. Extreme weight loss is unhealthy for your system.
Best Exercise To Lose Weight – Strength training speeds up you metabolism
Weight workouts for women have come a long way in the past 30 years. Nowadays, you are likely to see more women pushing weights at the gym than men. However, women are often held back by ignorant and habitual myths that pervade the environment.
Here are just a few bogus storylines that haunt health clubs:
- If you lift weights, you will look like a male professional bodybuilder. (Well…only if you are injecting quarts of steroids.)
- Women should only use light weights and high reps. (Pink “Barbie weights” do NOT build lean muscle to increase your metabolism.)
- Women should use machines, not free weights because they are too dangerous. (Uhh, intelligent women need not apply…)
- It takes hours in the gym to build significant lean muscle. (No, it takes a focused and consistent workouts of less than 60 minutes.)
The best exercise to lose weight is not a singular movement. Strength training with weights involves a variety of pushing, pulling, and rotational movements that center on compound-joint (more than one joint involved such as elbows/shoulders or knees/hips) exercises.
Strength training with weights is one of the best methods for increasing lean muscle, which in turn fires up your metabolism naturally. Lean muscle, which makes women look slender, shapely, and fit, burns calories all day long after intense exercise.
One of the great resources for women and strength training is The New Rules Of Lifting For Women – Lift Like A Man…Look Like A Goddess. It refutes many misconceptions and provides women with a sane and sensible approach to strength training and eating habits.
Best Exercise To Lose Weight – Let’s talk cardio
I think there has been more abuse of cardio than any other modality for weight loss in women.
For some reason, when women get it in their heads they need to lose a few pounds, they think either extreme, hyper-intense cardio…or spending hours on the treadmill is the answer. Please…burn this into your brain: Healthy weight loss occurs when you blend quality nutrition with intelligent exercise. It doesn’t matter how much or how hard you train, workouts will NEVER overcome careless eating habits.
Extreme weight loss and sensible weight loss do not collide in the same sentence in any weight loss success stories for women I have ever read. Cardio is just one part of the puzzle and it ranks much lower in significance than making important changes in your lifelong eating habits.
With that being said, you should strive to integrate 30 minutes of continuous movement in your life each day. Get away from the iPad, get away from you cell phone, turn off the TV…and MOVE! (The average person watches five hours of TV each day. You can find the time!)
You can start with a simple walking program, then gradually move to jogging and running. You can start slowly on a treadmill or stationary bike, then gradually push yourself to more intense levels. Ideally, with cardio, you want to combine a couple of days of interval training workouts (segments of high intensity followed by short periods of rest/recovery) and steady-state cardio.