How To Select The
Best Exercises To Lose Weight Quickly

If you are looking for exercises to lose weight quickly then there are several criteria you need to consider.

In this article we will examine the best exercises to lose weight fast and how to select the right one(s) so you make exercise a permanent part of your lifestyle.

High Energy Expenditure

Firstly, you need to select exercises that have a high calorie expenditure. This means you burn off a lot of energy per unit of time, i.e. calories per hour or kilojoules per minute.

By using more energy over a period of time, the faster you will burn fat and therefore lose weight. Plus, not only does intense exercise help you to burn off more calories during the exercise session itself, but it also keeps your metabolism elevated for quite some time post-exercise as well.

Best Exercises to Lose Weight Quickly

Unfortunately though, exercises that have a high calorie expenditure also require a greater intensity of effort and for many people this makes the exercise uncomfortable, unpleasant, or at worst, unbearable!

Good examples of high-intensity, high calorie expending exercises are what the participants perform in TV shows like, 'The Biggest Loser'. For example, beach running, tyre pulling, etc.

Whilst these types of exercises may be good for TV ratings and will certainly help the participants lose weight fast, they are not what most people would consider to be a 'sustainable lifestyle habit'.

Furthermore, it gives people who watch the program the impression that these are the only exercises to lose weight quickly and lower intensity exercises are simply ineffective exercises to lose weight fast.

Of course, this is simply not the case! There are many ways to magnify the fat-burning effects of exercise.

Nevertheless, there are some simple ways to be able to identify the best exercises to lose weight quickly and then select the exercise(s) that you enjoy and can make a permanent part of your lifestyle.

Also, whilst a high intensity of effort is ideal for maximum calorie/ energy expenditure, an alternative that suits most people is interval training, which means periods of high-intensity exercise is interspersed with periods of low or moderate-intensity exercise, i.e. 10-second sprint on and exercise followed by a 30-second 'cruising' period.

In addition to high energy expenditure, here are some other criteria for identifying and selecting the best exercises to lose weight quickly:

Weight-Bearing Exercise

Any exercise that involves supporting your body weight tends to burn more energy during the performance of it. For example, running burns off more calories than swimming.

This is simply because the large muscles of your hips and thighs have to carry around the weight of your upper body, and this of course increases energy expenditure.

However, this is a general rule only and there are plenty of exceptions. For example, walking (at a regular pace) does not burn off more calories than cycling (at a regular pace).

Therefore, the first criteria for an exercise to qualify as one of the best exercises to lose weight fast is that it should, ideally, be a weight-bearing exercise.

Some examples of weight-bearing exercises include:

  • Running/ jogging

  • Walking

  • Boxing

  • Skipping

  • Cross Training

  • Dancing

  • Work Large Muscle Groups

    If the exercise you select works the large muscle groups of the body then it is likely to result in increased calorie or energy expenditure. This then qualifies the exercise as being one of the best exercises to lose weight quickly.

    The largest muscles groups of the body are the thighs, hips and back. Here are some examples of exercises that work the large muscle groups of the body:

  • Aerobic Classes

  • Skipping

  • Cross Training

  • Stepping (on a stepper machine)

  • Rowing

  • Long Range Of Motion

    When you work the muscles through a long range of motion, i.e. somewhere between full extension and full contraction, a greater number of muscle fibres contracts and therefore more energy is expended.

    Some examples of when muscles are worked through a long range of motion are:

  • Cycling (muscles of the thighs)

  • Rowing (muscles of the thighs, back and arms)

  • Swimming (muscles of the shoulders)

  • Boxing (muscles of the shoulders and arms)

  • Running/ jogging (muscles of the thighs)

  • Aerobic Exercise

    Aerobic exercise means that the exercise is performed 'with oxygen' as opposed to anaerobic exercise, which is exercise performed 'without oxygen'.

    Aerobic exercise is exercise that can be performed for an extended period of time without the accumulation of lactic acid in the muscles. Lactic acid build up causes the 'burning sensation' in the muscles and results when there is not enough oxygen getting to the working muscles to breakdown the carbohydrate.

    Lactic acid build up means that the intensity of effort is too high.

    Whilst anaerobic exercise does burn up more energy because the intensity is high, it cannot be sustained long term and therefore doesn't burn off as many calories during the session overall because of the rest periods. That is why it is good to performed the interval training as mentioned earlier.

    Weight training is an example of anaerobic exercise and even though it doesn't burn off as many calories per session compared to aerobic exercise (and that's why I haven't included it as one the best exercises to lose weight quickly), it does have a range of benefits that can assist your weight-loss efforts and it considered to be an essential component of any weight-loss program.

    Other Considerations

    When it comes to selecting the best exercises to lose weight quickly, the most important consideration is consistency.

    If you want to lose weight quickly and more importantly, keep it off long term, you must perform your chosen exercise(s) consistently. This means, at least 3-4 times a week.

    It is a good idea to create a set routine whereby you simply plug it in to your lifestyle and make a commitment to yourself, your training partner(s) and your instructor/ coach that you will do everything within your power to attend every session no matter what!

    For example, I train with weights 3-4 times a week. I train in the mornings with my mum and dad. It is something I have done for years now and we rarely miss a session. It has simply become a habit.

    I also go to a boxing class in the evenings 3 days a week. This is something I really enjoy. The session itself is quite intense but it is one form of aerobic exercise that I really enjoy.

    Again, I have committed to this and even when I don't feel like going some days, I remind myself of the commitment that I've made and push myself to get to training. Then, after the session, I'm so glad I went; I really feel great!

    Select Suitable Exercise(s) For You
    There are certain forms of exercise that aren't suitable for everybody. Injuries or joint problems may prevent people from performing specific exercises. As a result, the best exercises to lose weight quickly for some people are ones that simply allow them to exercise pain-free!

    Also, depending on your fitness level you may want to select exercises that are more comfortable than others initially. Rather than simply selecting the best exercises to lose weight quickly, select exercises that you can perform consistently and then, after creating the exercise habit, you may like to try other forms of exercise.

    Furthermore, you may want to increase the duration, intensity or frequency of the exercise too.

    In order to make exercise a permanent lifestyle habit, enjoyment of the exercise is of paramount importance. If you don't enjoy the exercise then it is highly likely that you will eventually give it up.

    If this means that you have to lower the intensity of the exercise then so be it! It is far more important that you make exercise a consistent habit rather than only performing the best exercises to lose weight quickly.

    In my e-book, Look Good, Feel Great! on page 207 there is an Aerobic Exercise Questionnaire in the form of a flow chart that can help you select the best exercise form of exercise for you.

    Also, if you determine that you are going to use an exercise machine, don't get fooled into using one of the many useless machines that are available. On page 202 of the e-book there is a series of 'Aerobic Exercise Machine Effectiveness Questions'.

    These questions will help you determine exactly how effective the exercise machine is and whether or not you should spend your time using it.

    In conclusion, there are so many benefits to doing exercise and the fact is that the human body has been designed for exercise.

    In fact, many anthropologists (scientists who study the origins of man) believe that our ancient ancestors all had bodies that are comparable to today's professional athletes!

    Overall, it doesn't really matter whether you perform the best exercises to lose weight quickly or not. The most important thing is that you simply do something.

    By doing so, you will lose weight!

    So no more excuses get out there and get moving!

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