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Best Exercise for Fat Loss

Updated on February 26, 2014

If you've struggled at all to achieve fat loss then you need to change the type of exercises you're doing to the style I discuss below.

When you ignore the common misconceptions about fat loss, make your workouts fun and perform high intensity interval training then you will lose fat quicker than ever before.

By this end of this article you will be ready to set up a very efficient fat loss workout.

What Everyone Else Will Tell You

If you ask the wrong person or get your fitness advice from infomercials then you could be led down a very difficult path when it comes to actually losing fat. Most people love the idea of sitting on a stationary bike in front of their TV, but that's not really going to help you lose fat that quickly. BUT it's easy, so people hop right on the bikes and stick with it until they realize they're getting nowhere, pun intended ;).

But it's not the stationary bike's fault.

You see, any type of cardio where you stick at a steady pace for a long amount of time isn't really going to boost your fat loss efforts. So it doesn't matter if you're on a stationary bike, treadmill or jogging outside, if you stay at the same level of intensity then you're not working your body hard enough. Your body can adapt pretty quickly to this type of exercise and eventually it'll be easy for your body to perform, which is why it's easy for people to stick with.

Another reason why people love doing workouts like this is that the longer they're on the machine the more calories it says they burnt. But you need to ignore that digital readout because the workout method I'm going to tell you about burns additional caloriesafteryou've stopped working out, for the rest of the day actually! Getting you to ignore the inaccurate digital readout is one thing, but getting you to enjoy your workouts is something completely different.

How to Make Your Workouts Fun

The best way to ensure that you stick with your workout for a long period of time is to make it fun. You have to actually enjoy what you're doing or eventually you'll give up and try something else. This is why people stick with things like the Wii Fit workouts. They make working out a game and you work really hard to improve and beat your old score. Sure, some people might cheat a little bit, but the only way to improve your score is to improve your performance.

And as you improve your physical performance you're actually improving your body as a whole. So when you go to workout you should almost think about it as a game and try to improve on what you did last time. That's why people who workout with friends often improve faster because they compete against each other, even if they don't admit it. But beside the fact that you'll beat your old workout "score" you're also going to start noticing changes in your body.

Once you start to notice your body improving you're going to want to stick with your workouts even longer. Your results will be a "bonus" for all the fun you've been having trying to beat your old workout performance. As I said before, most people will give up when they don't see results. But with any workout, you have to give it time in order to see results. So by making things fun and trying your best to constantly improve you ensure that you'll see good results and in the end will stick with your workouts longer. But what is the best type of exercise for fat loss?

The Best Exercise is...

...high intensity interval training! There have been studies done that have shown that interval training is way more efficient at burning fat than steady state cardio will ever be. And not only that, but you'll be able to shorten your workouts because you're raising the level of intensity. So with intervals you have a more efficient and quicker workout but what exactly is interval training?

It's not a complicated method; all it involves is fluctuating the level of intensity up and down as you workout. This is a lot harder on your body and it really amps up your metabolism for the rest of the day. You can do intervals while you run outside or on a treadmill and you can even use intervals while you lift weights. All you have to do, if you plan on running, is pick a certain amount of time that you're going to walk and a certain amount of time that you're going to sprint. And then you'll just do that back and forth (walk, sprint, walk, sprint) for a set amount of time. With lifting it's just as easy; lift, rest, lift, rest for a set amount of time.

To give you an example, you could walk for 30 seconds and then run for 30 seconds back and forth for a total of 15 minutes. People might look at you funny, but you can just grin back at them knowing that you're burning fat with your "odd" workout. Personally I like to create an interval MP3 so that I have audible cues on when I should be walking and when I should be running. All you'd have to do to make that work is cut up a slow song into 30 second chunks for your walking intervals and cut up a faster paced song into 30 second chunks for your running intervals. Then piece the songs together so that they alternate back and forth between the different songs and you're set! Pop it on your MP3 player, hit play and just pay attention to the music to know when you should walk or run. This really is the best exercise for fat loss; it's quick, easy and fun!

Interval training has been proven to burn fat better than other forms of exercise. When you choose this type of exercise you set yourself up for some quick and fun workouts that will actually bring you the results you want. You can now start melting the fat off your body!

What Kind of Fat Loss Workouts Do YOU Enjoy?

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    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      7 years ago from Colorado Springs, Colorado

      Yes I agree on both points, rcrm89... but don't forget that you can have the best of both worlds and make your weight training into interval training ;). All you have to do is have a set amount of time for reps and a set amount of time for rest.. back and forth.

    • rcrm89 profile image


      7 years ago

      Overall, the biggest player in weight loss is always going to be your dietary habits - the saying "you can't out-train a bad diet plan" tends to hold true for the majority.

      Interval training is good for building fitness, but I don't think weight training can be beat for positive body composition change (increasing muscle mass, decreasing fat - net lowering bodyfat %).

    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      7 years ago from Colorado Springs, Colorado

      My pleasure, Cheryl! I hope my tips will help you reach your goals.

    • Cheryl J. profile image

      Cheryl J. 

      7 years ago from Houston, TX

      Thanks for the helpful hints. I am getting back on the track this week. A very helpful and informative hubpage.

    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      8 years ago from Colorado Springs, Colorado

      Agreed, American_Choices... so many people slack when it comes to their legs!

      I just looked at the trailer for the game you mentioned and althought it's good that you'd be moving around a little more than with most games it doesn't seem like it's for workouts. It's more of a sporty game where you'll have long pauses in between movements.

      But if you can choose some of the more intense challenges and alternate them with periods of rest then you might be able to squeeze in some interval training with it!

    • American_Choices profile image


      8 years ago from USA

      Very true about interval training. Also, keep in mind the legs are important element - they contain the largest and longest muscles in the body.

      Any thoughts on Wii and the "resort sports"?


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