What’s The Best Exercise To Lose Weight?
Is a question that over the years i’ve been
asked a LOT as you’d imagine.
It’s funny really when you think about it
That there are SOO many gyms in Sheffield
but yet people still aren’t sure what is
the best exercise to do to lose weight
So i’m gonna share with you a few secrets
that i’ve learnt over the past 10 years of
helping people shred fat for fun.
If you’re over 20% body fat and just seem to
store fat on your legs, abdomen, butt and arms
then a wholebody approach to fat loss is
going to be best and bring you the most bang for
If you’re under 20% and need more fine tuning than
an overhaul then a split training style
will be the best for you to shape up further.
Over 20% Body Fat
- Wholebody training working your chest, back, shoulders, hamstrings, quads, glutes all in one session.
- Train across a broad rep range 5 – 25 reps for sets.
- Frequency: 3 – 4 times per week.
- You could use single sets, supersets for opposing muscle groups.
- Supersets for upper / lower muscle groups.
- Tri sets.
- Giant sets (4 or more exercises in a row).
- The available permutations are literally endless.
Under 20% Body Fat
- Push, Pull, Legs
- Upper / Lower Splits
- Traditional bodybuilding splits
- Training across a broad rep range 5 – 25 reps for sets.
- 3 – 6 times per week.
- Usually i don’t go much beyond 4 lifting sessions per week with clients as you have much more mileage in the tank before needing split training sessions or you may not have the time to lift 6 times per week.
So what will produce the fastest results for
you completely DEPENDS on your starting body fat,
health and condition.
It can’t be one size fits all but this will at least
point you in the right direction my friend
But i’m not gonna lie to you,
the biggest problem you have is this….
The best fat loss programs in the world
can be difficult to implement in a busy
gym that means you either can’t get a
or it feels safer to go into a lions den
than it does the weights area of your local
So what happens if your program is laid out as follows
|Exercise||Sets||Rest||Tempo||Session 1||Session 2||Session 3||Session 4|
|A1. Machine Chest Press||4x||60s||4010|
|A2. Leg Curls||4x||3110|
Could you superset the two exercises?
|Exercise||Sets||Tempo||Session 1||Session 2||Session 3||Session 4|
|A. Incline Barbell Press||4x||3010|
|B1. High To Low Cable Flies||3x||3110|
|B2. DB Flat Press||3x||3110|
Could you implement this portion of a Chest workout?
|A. Lying Leg Curls||3x||3010|
|B. Split Squats||3x||4010|
|C. Leg Press (Drop Set)||4x||3110|
|D. 1.5 Hack Squats||4x||2010|
|E. Leg Extensions (last set fail)||3x||3011|
How about this leg workout?
Not to mention…
INFORMATION doesn’t always equal ACTION.
Think about it like this…
How many diets have you tried?
How many different exercise DVD’s or programs
do you have?
How many weeks have you been hit and miss?
How many gyms, PT’s and Slimming products have you
How many times have you finished work and sacked off the gym?
Trying to change your body without some form of accountability is very difficult indeed.
And this is why we’ve gone to great lengths in our body
transformation program to give our clients the platform
for the best results possible with hundreds of successful results to date.
and the support and guidance that means not only do they
lose the fat they want rid of but they don’t regain weight
months later as they’re still accountable and invested in
The gist of it is this;
Knowing how to lose fat and actually losing fat are two very
different things my friend