Best Exercises for Weight Loss

Part 2

Exercises for Weigh Loss graphic: a woman who exercises

Here are more of the best exercises for weight loss.

Let us find out what they can do for you.

In this section, we show you what improvements can be made to "burn" more body fat.

In Part 1 of this section, we looked at exercises in general as well as the supportive aids.

The supportive aids include our two free e-courses:

How to Cure Emotional Eating

Meditation: an aid to Weight Loss

If you have not yet read Part 1, please see our web page:

Exercises for Weight Loss, Part 1

Otherwise, please read on for a look at Strength Training and Intense Fitness Exercise.

And on the next and final page in this section, we look at Mild Fitness Exercise.

Strength Training for Weight Loss

Strength training is central to exercises for weight loss. Strength training will enable you to lose weight and achieve lasting weight loss. There is no healthy lasting weight loss without it. Increasing your percentage of lean muscle mass is the key to achieving lasting weight loss.

All strength exercises for weight loss aim at this result. It is difficult to build lean muscle mass, and there is no quick way to do it.

Therefore, if you are already following the strength training program presented here on our website, just keep working and be patient. Remember, the key to effective strength training is intensity.

Again, even if it's only a little, during each workout increase either your reps or your poundage on each movement.

That's how to increase intensity. Increased intensity is the way to increased effectiveness; it's how to maximize the benefits of strength training for weight loss.

In addition to testosterone and insulin, human growth hormone is one of our three primary anabolic hormones. During strength training, it is released by using heavy weight--especially when using the largest muscles.

However, it won't be released until training intensity is high enough to produce a burning sensation in the target muscles. So here's a critical question when doing strength exercises:

"Are you regularly going for the burn?"

Effective strength training means using an excellent program, perfect technique on every rep, and ever increasing intensity. We show you how in the strength training section of our website.

You will find the main Strength Training section of our website listed on the menu buttons.

Intense Fitness Training for Weight Loss

"Intense fitness training" here means "fitness training that sustains your heart rate between 80 and 85% of its predicted maximum."

The recommended exercises presented here at this website include doing intense fitness training twice a week for between three and five minutes (excluding warm-ups and cool-downs) at each session. That's just ten minutes each week! Though intense fitness training can help with fat loss, the essential reason to include it is it improves cardiovascular fitness.

If you have been doing it and are willing to endure a lower level of fitness, you may diminish or eliminate intense fitness training from your exercises for weight loss.

If you do, you may even experience improved body composition. The explanation is that intense fitness exercise makes serious demands on your body's recovery ability.

Too much intense fitness exercise inhibits increasing lean muscle mass.

This explains why, for example, long distance runners are not muscular. They often have a low percentage of body fat and are in excellent cardiovascular condition, but they also have little muscle mass even though they put enormous energy into intense fitness training.

So there's a trade-off. There's no free lunch. Your ability to recover from intense fitness exercise may be inhibiting you from increasing your lean muscle mass.

So, as always, experiment! Why not do just one session of intense fitness training per week for a couple of months?

Alternatively, at least temporarily, why not drop it from your exercises for weight loss program?

We are not sure that any master bodybuilders or fitness athletes regularly do intense fitness training. When they talk about doing "cardio," they are usually talking about what is here called "mild fitness exercise" [see the next page].

Furthermore, if you do strength exercises for weight loss properly, you may not even need to do any fitness exercise. Especially if you hate fitness exercise, consider investigating this option. We recommend reading Charles Poliquin's GERMAN BODY COMP PROGRAM.

If there's a strong reason (such as obesity or you simply hate it) that you'd greatly prefer not to do any fitness exercise as part of your weight loss program, then relying on just strength training and nutrition as a means of achieving improved body composition is much better than staying too fat.

Let's move on to the final page in Exercises for Weight Loss and look at Mild Fitness Exercise. Click on the first link listed below.

Exercises for Weight Loss, Part 3

Alternatively, are you looking for something in particular? You can now FAST-SEARCH our website or the World Wide Web.

To the Lasting Natural Weight Loss Homepage.