Weight Loss 101: Step 2
What’s the best exercise for weight loss?
Now that you have finished writing up your master plan or contract for how you will begin your new fitness program it is time to review exercise selection.
When you are first starting out on a weight loss program you really want to focus on getting the most out of each exercise. That means we can't waste our time on
single joint exercises such as bicep curls, tricep extensions, leg curls, and leg extensions. Instead we want to pick movements that involve the maximum amount of muscle to get the most out of your workout.
The more muscle you target in a workout the greater the metabolic charge. That means you will not only burn more calories during the workout, but you will continue to burn body fat for hours after you have already hit the showers and had your post workout meal.
So now that we know that by working more muscle we will get faster and greater results, we need to look at what exercises should be on our short list to achieve long-term weight loss results.
Here is a great list of 4 upper body movements and well as four lower body exercises to choose from:
Upper Body
Dumbbell ball chest press
Dumbbell 1 arm row
Dumbbell standing squat press (like a shoulder press, but with a squat added in - see attached photo)
Band or cable horizontal chops
Lower Body
Dumbbell front squat
Dumbbell Romanian deadlift
Dumbbell lunge
Dumbbell step-up
With those 8 basic exercises you can come up with various workouts to stimulate your muscles and jumpstart your metabolism. These exercises have many different levels to advance onto, but mastering the fundamentals when you start out is key.
How to Get Started
Choose 1 block of 2 exercises from the upper body section and 1 superset of 2 lower body movements and combine to configure your first workout.
Tomorrow we'll go through how many sets and reps to complete for maximum weight loss!
* Weight Loss 101 is a 5 Step series that will have you up and running with a "how-to" guide on getting started on a new weight loss workout program.
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Posted by: Ginna Dorkin | Apr 29, 2009 5:24:02 AM
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