The best type of exercise for weight loss is resistance training. It burns the most calories and is the best for your body because it promotes bone health, muscles and tendons.
You get plenty of cardiovascular work when you do resistance training and you tax your central nervous system. This doesn’t mean resistance training has to be or is the only exercise you should do to lose weight.
It’s great to do other kinds of cardio exercise and HIIT training. You can run, sprint, jog, walk, do calisthenics, and jump rope. You can ride bike or do cycling, row machines, swimming, and many others.
What it really comes down to is calories consumed versus calories expended. In order to lose weight, you need to expend more calories than you consume. You can start with about a 500 calorie deficit per day. That equates to 3500 calories in a week, which is equivalent to a pound.
How Much Weight Can You Lose a Week?
Losing a pound a week is very healthy and easier to maintain than doing a crash diet or yo-yo diet. People think that you need to starve yourself and only eat protein and vegetables, and that you can’t have carbs. That’s simply not true.
You can eat plenty of carbs as long as your total calories consumed is less than you expend. Carbs can actually help you to burn more calories while you workout because it gives you more energy to expend and you can have a more intense workout.
Depending on your goals and how heavy you currently are, you can afford to lose more weight every week. The more of a calorie deficit you have, then the more weight you will lose. The thing to consider is muscle loss. You will lose muscle along with the fat when you’re in a deficit. The slower you lose weight, the more muscle you’ll keep.
If you just want to lose a lot of weight and aren’t worried about the muscle, then you can lose 2 pounds a week.
If you’re obese or even morbidly obese, then you can afford to lose more weight in the beginning and then you can reduce the amount over time.
Defining Resistance Training
Resistance training is any type of training you do where there is extra weight that you are lifting in some way. It does include lifting free weights like dumbbells and barbells, but it’s not limited to that.
Cables add resistance too. There are even home workout machines that do this to like Tonal. You should incorporate some sort of free weight training in your workout routine.
Other types of resistance training are using workout machines. There are machines that use cables and machines that you add plated weights to. There are also smith machines and plate loaded machines.
The most popular resistance training are the bench press, squat, and deadlift. Those are excellent exercises for anyone because they are compound movements which means they workout several muscles at one time. You get more bang per your buck. But don’t overdo it because you can pull a muscle if you’re not properly warmed up and/or don’t use proper form.
You can learn how to do these by watching tutorials from bodybuilding.com. My favorite tutorials are from Layne Norton which you can find on youtube under the bodybuilding.com channel. From there you can see his other tutorials.