What's the best workout for losing weight?

The Science Behind Exercise and Weight Loss

Before diving into specific workouts, it's important to understand how exercise aids in weight loss. Physical activity helps create a calorie deficit by burning more calories than you consume. This deficit forces the body to use stored fat for energy, leading to weight loss over time.However, not all exercises are created equal when it comes to weight loss. The most effective workouts typically combine cardiovascular (aerobic) activities, which burn calories, with strength training, which builds muscle and boosts metabolism. A higher metabolism means your body burns more calories at rest, contributing to long-term weight management.

However, not all exercises are created equal when it comes to weight loss. The most effective workouts typically combine cardiovascular (aerobic) activities, which burn calories, with strength training, which builds muscle and boosts metabolism. A higher metabolism means your body burns more calories at rest, contributing to long-term weight management.

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So what are the best workouts for weight loss?

Research published in a new study shows us that full-body workouts might be the key to burning fat faster.

While any good workout builds muscle and burns fat, researchers dug deeper to see if one method outperforms the other.In an eight-week study, participants with over three years of workout experience were split into two groups: one doing full-body workouts, the other targeting single muscle groups. Both groups trained the same number of days and completed the same total sets. Their diets were carefully monitored.

‍The results? The full-body group slashed body fat by 5.7%, while the split-body group actually gained 2.1% fat.

‍Despite doing fewer sets per muscle group each session, the full-body group experienced less soreness, allowing them to train harder. Over the eight weeks, they lifted 56% more total weight—615,000 kg compared to 394,000 kg by the split group.So if you want to shed fat while working out, it’s clear that full-body workouts are the way to go.

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What are some workouts I can try?

There are plenty of workouts you can test the waters with to try to aid in your weight loss journey. Below are a few examples our research team put together that allow you to get a full-body workout in.

1. High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. This workout is highly effective for weight loss because it keeps your heart rate elevated, leading to increased calorie burn even after the workout is over—a phenomenon known as the "afterburn effect" or excess post-exercise oxygen consumption (EPOC). HIIT can be tailored to various fitness levels and doesn't require much time, making it a great option for busy individuals.
2. Cardiovascular Exercises: Traditional cardio exercises like running, cycling, swimming, and brisk walking are excellent for burning calories and improving heart health. These activities are accessible to most people and can be adjusted in intensity to suit different fitness levels. For those aiming to lose weight, incorporating at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio each week is recommended by the CDC.
3. Strength Training: Strength training, or resistance training, involves lifting weights or using resistance bands to build muscle. While it may not burn as many calories as cardio during the workout, strength training is crucial for long-term weight loss. Building muscle increases your resting metabolic rate, meaning you burn more calories throughout the day. Additionally, muscle tissue is more metabolically active than fat, so the more muscle you have, the easier it is to maintain or lose weight.
4. Circuit Training: Circuit training combines strength training and cardio into one efficient workout. You move quickly between exercises targeting different muscle groups, keeping your heart rate up and maximizing calorie burn. This workout is particularly effective for weight loss because it combines the benefits of both strength training and cardio.
5. Group Fitness Classes: Group fitness classes like Zumba, spin, and boot camps offer a fun and motivating environment for weight loss. The social aspect can keep you engaged and committed to your fitness journey. These classes often combine various exercises, providing a balanced workout that promotes both calorie burn and muscle building.

Exercise is a powerful tool for weight loss, and finding the right workout routine can significantly enhance your results. For those new to fitness or on GLP-1 medications, starting slow with low-impact cardio, bodyweight exercises, and mindful movement is crucial. As you build strength and stamina, incorporating HIIT, strength training, and other forms of cardio can help you achieve your weight-loss goals. Remember, consistency is key, and it's important to find workouts you enjoy to maintain long-term success.