I am frequently asked, “Which exercises will produce the most weight loss in the shortest period of time?” Well, that is a loaded question, and the answer isn’t as simple as listing a few exercises.
First of all, the fastest and easiest way to achieve your ideal weight is to eat a healthy diet. (Join our 2015 FIYB Healthy Lifestyle Initiative and get a free copy of our newly revised eating plan). Combined with an exercise regimen that is appropriate for you, you will have no trouble managing your weight or your waistline.
How do you develop an exercise routine that is appropriate for you? Exercise prescription can get a little tricky. So, when I work with people I take a LOT of things into consideration: their current overall health, exercise history, health history (chronic illnesses, prior injuries or surgeries, etc), health and fitness goals, resource availability (cardio machines, tubing, weights, or other equipment), what activities they enjoy, what activities they deeply dislike, their lifestyle (active, sedentary, high achievers), profession, availability, attitude, and even their hobbies.
Basically, when you start an exercise program, you start wherever you are and set achievable short-term goals that lead to long-term goal achievement. If you are 30 years old and want to go from a sedentary lifestyle to a competitive marathon runner, your exercise program will be quite different from someone who is 50, relatively active, and who simply wants to maintain a good quality of life in the years ahead.
There are different types of exercises to consider as well. There are exercises that challenge the cardiovascular system (heart/lung capacity and efficiency), exercises that strengthen muscles and bones, whole-body exercises, exercises that improve core strength, balance, power, and overall condition. And, there are unlimited methods for designing exercise routines (e.g., timed exercise, sets reps and rest framework, tabatas, muscle confusion, cross-training, and so on). Not to mention, you can participate in a bootcamp, CrossFit, kettlebells, mind/body/spirit exercises (e.g., yoga), pilates, infomercial programs like P90X and Insanity workouts, or class/group training like kick-boxing or karate.
Because it is so complicated and so specific, you might consider hiring someone to help you design a routine that will get you started, keep you safe from injury, and teach you how to change things up over time for maximum results. Or, if you are already familiar with exercise routines and are just looking to shake things up or increase your personal library of exercises, there are plenty of great videos and references online that are free of charge, and there are lots of great reference videos and books available as well.
Just know that each type of exercise and exercise methodology has its own set of benefits, each exercise works very specific muscles or groups of muscles, and all of them contribute to weight management.
I hope today’s post was helpful for you. If you want access to additional resources to help you set and achieve your goals, eat healthy, manage and track your exercise routine, please join the 2015 FIYB Healthy Lifestyle Initiative. There’s no cost other than registering and investing time in your own health.
Or, if you need help designing a fitness program, give me a call (804) 301-0401 or email me at firstname.lastname@example.org. (I also do in-home training for your convenience!)
Yours in health and well-being,