Best exercise for losing weight?

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  • david82
    replied
    Thanks Blair very much for great explanation, I believe you answered all my questions.
    Right now I'm doing “30 days of HIIT” and “Advanced HIIT” twice a day, each session about 25 minute (including 1 minute rest between sets) so total will be 50 minute, I'm doing this every single day except one day off for rest. I will try to make one session 30 minute twice a day..

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  • Blair
    replied
    Originally posted by david82 View Post
    Thank you all very much for helpful reply. Thank you Cowtownbaldie for the link, indeed its helpful

    I agree about food addiction, unfortunately its not limited to sugar and car, it is in fast food, salted food, and meats. I found the more I stay away from restaurants fast food the more I eat less. But I'm already in good diet, one meal a day consist of salads or vegetarians and one slice of bread. Not much reduction, within one month only one inch less in waist. That’s why I asked about particular exercise for fastest fat burn.
    Time and intensity. Finding the right mix of time and intensity is essential. Your goal is to lose weight. Remember that 1lbs is approximately 3500 calories. So to lose 1 pound, assuming you aren't changing your eating habits, you want to burn around 500+ calories a day (1+ lbs a week). To get that kind of weight loss you're going to need to focus on the length of time you're able to sustain a moderate (maybe 75% of Heart rate max) intensity of cardiovascular effort.

    For me, running is fundamental. Going on daily runs of 7-8 miles at an easy intensity (sub 140BPM) burns around 750-800 KCal on average and if I up the intensity (threshold runs, speed work, VO2 max runs) I can push that to 1000+ cals an hour.

    Still, that's speaking on a personal note. To address your specific question - it depends on your fitness level and the intensities at which you are doing the exercises. Most programs on Darebee can burn a ton of calories if you do them continuously at a high intensity but for your goals you need to emphasize programs that are 30+ minutes of active time (don't count rest time as part of your exercise).

    One program that's not going to get you the weight loss you're looking for (unless you're modifying your diet) is the The 30 Days of HIIT Program you've alluded to. This program is limited in time (the sets aren't long) and intensity so you aren't going to see great numbers of calories falling off. The first day, for instance calls for 1 minute of high intensity cardio followed by one minute of rest. If you take 1 minute breaks between sets and do 7 sets you're still only getting 14 minutes of exercise (7 minutes active). You might burn 150 calories if you're pushing the intensity but considering your goal is to lose weight and 1 pound = 3500 calories you're only gonna lose 1lb every 23 days if nothing else changes. That's not dramatic weight loss.

    With that said, look for longer programs. At a beginner friendly level, consider Cardio Go! but go beyond the 7 sets (maybe aim for 8-9 sets) which will get you around 30 minutes of exercise.
    Cardio Trim is another beginner friendly program that will meet this need.
    If you're relatively fit then try Spartan Trials or Military Fit or even better, Power Cardio

    Even so, if you are casual about executing the program, take long break between exercises or sets, and don't approach the exercise intensely you're not going to burn much. Hell, if you approach just jumping jacks or high knees intensely and execute them for 30 minutes you're gonna burn hella calories.

    To sum up, aim for programs that are 30+ minutes of moderate intensity exercise (continuous / active). This will get you at or close to a reasonable calorie loss (500ish). Doing this for 7 days will burn 3500 calories or roughly 1 lbs.

    If you don't have the time to dedicate 30 minutes a day to exercise, or if you want to expedite the results, focus on intake. I recommend an all-hands-on-deck approach - cut out more calories and burn more calories. To really dial in weight loss, I've found a lot of success using MyFitnessPal. I plan my meals out ahead of time - prep them on the weekend - and only eat the prepped planned meals.

    EDIT: To address your sub questions
    I wonder are planks effective for losing weight? No. Planks are not an optimal way to lose weight.
    I wonder are High Knees or Jumping jack or burpees are best exercises for losing weight? Yes. They can be good if done for a prolonged, sustained period of time AND if they are done at a challenging intensity.
    And If it's burpees, to be specific is it basic or with jump? Jump burpees are going to burn more calories because they require a higher energy output - higher intensity BUT remember it's not just the intensity of the exercise, it's how long you are actively doing it. Jump burpees with push-ups are great if you are fit and can crank them out but burpees without the jump or push-up can be great too if you do them at the appropriate intensity and for a sustained period of time.

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  • david82
    replied
    Thank you all very much for helpful reply. Thank you Cowtownbaldie for the link, indeed its helpful

    I agree about food addiction, unfortunately its not limited to sugar and car, it is in fast food, salted food, and meats. I found the more I stay away from restaurants fast food the more I eat less. But I'm already in good diet, one meal a day consist of salads or vegetarians and one slice of bread. Not much reduction, within one month only one inch less in waist. That’s why I asked about particular exercise for fastest fat burn.

    Leave a comment:


  • DaithiMeyer
    replied
    Originally posted by 'rin View Post
    Whatever exercise 1- burns more calories then your prior habits 2- does not make you hungrier 3- you enjoy enough to keep doing once you are at your goal
    'rin ... you are (sort of) correct: burning calories in exercise uses more calories than not exercising.
    There is a stairwell in the Newton-Wellesley Hospital with words written on the risers. Extolling exercise! It takes almost (!) 2 calories to go from ground floor to the next floor up.

    It's a large hospital, that's a 15' (over 4 meters) climb. Not quite 2 calories!
    You would have to climb those stairs daily - ! daily ! - for years to lose a pound.

    But you'd start to look fitter - better - well within a month.

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  • 'rin
    replied
    Whatever exercise 1- burns more calories then your prior habits 2- does not make you hungrier 3- you enjoy enough to keep doing once you are at your goal

    Leave a comment:


  • DaithiMeyer
    replied
    david82 ... I would start by eliminating sugars from my diet. One of the hardest exercises I've ever attempted.
    Then work on lowering your intake of carbohydrates - snacks and deserts, mostly.
    Thing is, sugars and carbs are more addictive than most "drugs". And it is difficult to get off things you are addicted to. Really ... difficult.
    But ... that's how to lose weight.
    Exercise can make you look thiner, fitter, but it isn't "less weight".
    CAN help in curbing your urges to eat. Get a bit 'peckish' and you can do a quick Workout ... and it will - likely - dissipate.

    Best of luck.

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  • Cowtownbaldie
    replied
    It's my experience that weight is lost when you put your body in a caloric deficit. Eat less calories than you burn. So if you cut back on your calories and do exercises you like, you will loose weight. As for which exercise burns the most calories here's a pretty good article on it....

    https://www.healthline.com/health/wh...-most-calories

    Running burns a ton of calories...but not everyone likes to run.

    You could try the HIIT programs featured here on the Darebee site as well...they burn calories even after you have stopped doing them.

    Good luck with your fitness.

    Leave a comment:


  • david82
    started a topic Best exercise for losing weight?

    Best exercise for losing weight?

    I'm doing now Darebee exercises everyday mainly for losing weight purpose, with so many exercises I couldn’t tell which one is top for losing weight. I wonder Is High Knees or Jumping jack or burpees are best exercises for losing weight?
    And If its burpees, to be specific is it basic or with jump?

    Also I tried planks in 30 days of HIIT programs but didn’t felt doing much for losing weight, I wonder is planks affective for losing weight?

    And thank you for answering.
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