Have you ever wondered what the best exercise to lose weight was? Are you doing sit-ups in vain thinking you’re going to lose that ab fat? Stop wasting your time trying to target fat loss. If you want to lose weight, there are a handful of core exercises that will get the job done, but only one is the king of fat loss.
First, let’s get one thing straight. Exercise is great for putting your body in a prime metabolic environment to lose fat, but it’s your diet that’s going to make the biggest difference in weight loss. You can exercise unit you’re blue in the face, but if your diet isn’t spot on, you’re not going anywhere.
However, we do need exercise if we want to lose fat. We could lose weight simply by cutting our calories, but without any muscular stimulus, the weight you lose will also be muscle. As I explained in Weight Loss vs Fat Loss, you should be focused on fat loss – not weight loss.
We do this by providing muscular stimulus to grow, or at minimum maintain our muscle mass, while at the same time manipulating our diet to use body fat for energy. The exercise we choose to provide this stimulus can make our dieting much easier and give a synergistic effect for fat loss.
The best exercise to lose weight is going to work the entire body. We want to be doing a movement that recruits every single muscle fiber in the human body, and we want to be able to do this at near 100% intensity. Many exercises come close to these qualifications, but only one can work the entire body at full intensity from start to finish.
While squats, deadlifts, bench press, pull-ups, rows, or variations thereof are great compound movements that work many of the major muscle groups at the same time, they just can’t stand up to the king of all fat loss exercises – sprints.
Sprints work every muscle from head to toe, and they do so at 100% intensity from start to finish. Combine sprints with HIIT training, and a good diet, and you have a recipe for fat loss that rivals no other.
Sprints cause all kinds of metabolic reactions in the body. They release testosterone and growth hormone, while at the same time keep insulin levels low. What this means, is that you just put your body in a perfect position to both build muscle and lose fat. Couple that with a diet that restricts calories, and the fat from your body is going to start melting off.
Because sprints are anaerobic in nature, they use glycogen as fuel. By doing sprints, you are burning off a large amount of muscle glycogen. This is important because it helps to improve your body’s insulin sensitivity.
By increasing your insulin sensitivity, you enable your body to eat carbohydrates without causing such a large release in insulin. And since insulin is a storage hormone, you can’t burn fat when insulin levels are high. Doing sprints helps keep your insulin levels low throughout the day so that your body can start releasing fatty acids.
[box]Sprints are no walk in the park. It is an exercise that will leave you gasping for air and make you never want to do them again. But I can promise you this – if you do them, and do them consistently, no other exercise will burn the fat off your body faster than sprints.[/box]