So many people are trying to lose weight today. So many try hard, and so many are looking for advice, tips, gear, stuff, recipes, you name it. The Internet has become an endless resource for advice on how to lose fat, gain muscle, and do it with “the amazing formula” or “the best program ever” and similar statements. The fitness community is always evolving, but there is a ton of bad advice and improper guidance for people that are trying to lose fat.
The universal truth for everybody on this planet lies in simplicity and math. If your body burns more calories than you consume, it will need more energy. That energy can usually be found in muscles and fat, of course; at the end, fat is stored energy. So the answer to the question which are most effective exercises for weight loss is simple – compound movements.
It’s that easy, folks. You need to perform exercises that require big muscle groups to work. That means doing some basic, yet pretty demanding moves that fight gravity, take you from one place to another fast, and power moves required to move and lift heavy things. These exercises burn fat, engage our muscle fibers, and make us lose fat even hours after the workout has been done. In other words, they are the most effective exercises for weight loss in both short and long term.
First of all, there is the sprint. A basic yet very demanding set of movements where our joints and muscle fibers endure a tremendous amount of energy jolts. You’ve seen the athletes that compete in this discipline; they’re all ripped to shreds, very muscular and strong. That’s what sprinting provides for your body (if followed by a proper training plan). Research studies have shown that explosive full-body movements increase our anabolic hormones (growth hormone, testosterone, etc.) and decrease the cortisol, creating the natural conditions for muscle gains and fat loss.
Burpees are one of the most dreaded and hated exercises out there. You can rarely find a person who loves doing burpees. But, this (again) simple exercise will stimulate blood flow, raise your heart rate, and burn a load of calories. Add the explosive jumps at the peak of the movement for an additional boost of weight loss benefits.
For a superb strength development and a full body workout, the deadlift can rarely be matched. This compound exercise is very intense, concentrating on lower back and glutes, hamstrings and forearms. A proper form is required, and with more weight on your bar, your muscles and strength will grow. More muscles will equal a higher energy expenditure, which means you’ll lose weight faster and efficiently, even while resting.
Pull-ups come as the icing on the cake; this exercise will consume a lot of energy and make you grow while expending a lot of energy. When done properly, it will engage your whole body (even legs), and bring a significant stress to the entire body. This will burn a lot of calories, making you lose weight consistently. On the other hand, the back is one of the biggest muscles in the body, developing it will get you to a place of large energy expenditure.
As you can see, there is no big science to weight loss. You only need to perform some basic, simple moves and burn more energy that you consume. With these exercises, you’ll develop muscles and lose weight efficiently.