The 3 Best Exercises to Lose Weight Fast [And Build Muscle too]

Did you know that the people who are successful at losing weight approach the problem from several different angles? 

In Part 1 of this series, we discuss How To Lose Weight Naturally Using The Incredible Power Of Food. It is highly recommended that you read that post first, as your diet will contribute the vast majority of your weight loss success. 

This post will focus on non-dietary strategies that you can use to help you to lose weight, namely exercise.

As a busy individual, it is important to learn the methods that are both efficient and easy to implement. Your work and personal life are already busy enough; fitness doesn't have to be another complicated process.

Today we will show you the 3 best exercises to lose weight fast. 

The days of having to go to the gym for hours and hours are over. 



This post will cover: 

  • The role exercise plays in weight loss if any 

  • The relationship between muscle mass and fat 

  • Simple strategies that you can use to help boost your weight loss 



Do I Have to Exercise to Lose Weight?

With so many fitness programs and personal trainers out there, how could you possibly know what the best methods to lose weight are?

Unfortunately, there is a ton of misinformation out there. 

You could probably discard most of what you've been told about weight loss.


Let's start with the basics.


When you exercise, your body has to use up large amounts of energy to be able to work out when compared to rest. Initially, your body will use up carbohydrate-based energy in the form of glycogen, to fuel itself during the physical activity.

After these carbohydrate sources are depleted, your body will then shift to using your most prominent source of energy- fat cells. Through a process known as beta oxidation, your body will metabolize the stored energy in the fat to keep you moving.

In order for this process to occur, you have to work out for ~60-90 minutes, as that's how long it takes for your body to go through all of the glycogen.


Most people assume that the best way to burn fat is to spend countless hours on the treadmill. 



If you have done this before, you can probably agree that it sucks.  We will talk about cardio in a future post.


But the main take away is: your body can and will burn fat for energy if it needs to.


In order to lose weight, your body needs to use up a lot of energy. Exercise can certainly help with this process.


What if I told you that we can hack our body to continuously use high rates of energy long after you have finished working out?



Simple Exercise Strategies for Weight Loss

The amount of energy that your body needs just to keep you alive is called the basal metabolic rate (BMR). You naturally use up more energy as your physical activity increases. 


Here are a few ways to keep your energy consumption high whether you are being physically active or not.


  1.  Increase your lean muscle mass- muscles are metabolically expensive 

  2.  Perform workouts that are conducive to fat loss

  3.  Keep your body in motion

  4.  Consume nutrient dense foods often, on a regular schedule 


We will talk about each one of these topics individually.  Today we will discuss how to increase your muscle mass



Do Muscles Actually Burn Fat?


The musculoskeletal system is absolutely fascinating. If you take the time to develop it, you will reap numerous benefits.


The Benefits of Increased Lean Muscles Mass:

- Injury prevention: Muscles protect and strengthen your bones and joints and decrease the risk of fractures 

- Overall Strength: More lean muscle mass = more strength, which always has useful real-world applicability

- Increased Self Esteem: No one's self-esteem has ever gone down from having more lean muscle. It's always the complete opposite.

- Muscles are metabolically expensive: They burn more energy/calories at rest, increasing the ever important basal metabolic rate

- Fat Loss: Your body will burn fat in order to keep your muscles 



Increasing your muscle mass will ALWAYS help you burn fat. 


I know what you're going to say. "I don't want to get bulky"


Don't worry, you won't. Building large amounts of muscle mass are extremely difficult and require a tremendous amount of dedication. If it were easy, everyone who regularly goes to the gym would be huge.

When I say increasing your muscle mass, I am referring to developing and strengthening the large muscles groups that keep you in motion.

The best way to increase your muscle mass is to use big compound exercises that have a very large range of motion.


The two best exercises of all time- the Squat and the Deadlift are prime examples of compound exercises that have a large range of motion. The Bench press and Overhead Press round out the lineup for the Best Upper Body Exercises.


These movements are Expensive!


This means that they require a lot of energy and metabolic resources to perform them. A very high number of muscles have to be activated in order to perform these exercises.


As discussed in the 3 Essential Principles of Exercise Routines, it is important to do these exercises to in a slow progressive manner to keep your muscles stimulated.



The 3 Most Effective Weight Loss Exercises


As expensive as these exercises are, there is another way of making these exercises even more expensive. 

You can increase the range of motion of the compound exercises even further, activating more muscles and increasing the energy needed to perform them.

For example, you can add an overhead press to the squat pattern, increasing the distance the weight has to travel. This exercise is known as a Thruster



You can also add a clean to the deadlift pattern (where the weight is propelled up to your clavicles after each Deadlift rep). Again, this increases the distance the weight travels, which increases the amount of energy needed to do it. This exercise is known as a Power Clean.



Lastly, you can increase the range of motion of the deadlift, which significantly increases the difficulty of the exercise and makes it that much more effective at building muscle and burning fat.

We do this by widening our grip as much as possible: AKA the Snatch Grip Deadlift.

It is ideal to perform this exercise with light weights and with attention to form. If done correctly, this exercise will leave you feeling out of breath and sore just about all over.



Compare these exercises to a bicep curl, or a tricep kickback. How much energy and fat breakdown could possibly be occurring from these exercises?

Isolation exercises such as these, train tiny muscles in a very short range of motion. You will never burn any significant amount of energy (or fat) using these kinds of exercises.

These exercises will be called the Really Expensive Exercises.


A Powerful Exercise Plan to Lose Weight for Busy Lifestyles


It is important to use a mix of expensive exercises to increase your muscle mass and really expensive exercises to increase your fat burning capabilities. 

For the Expensive Exercises, it is important to stick to the Combination and Hypertrophy rep ranges discussed in Creating Quick and Effective Workout Routines.


For the Really Expensive Exercises, it's best to use a moderate amount of weight, coupled with higher repetitions. Do 3-4 sets of approximately 12-15 repetitions per set. It is also important to keep the rest periods short, which will keep your heart rate and metabolic requirements high.



 HIIT will be discussed in the next post

We are currently developing exercise programs for individuals with busy lifestyles that will encompass all of these strategies.


I hope that the arguments presented here will motivate you to use the muscles that your mother gave you.


Have you used strength training in the past to help with weight loss? What did you do? 


What about Cardio? How effective is cardio in helping weight loss? Check out, Part 3 A Superior Form Of Cardio For Weight Loss [The 15 Minute Workout] where we show you the best ways of losing weight and burning fat.



Post your comments and questions below.  


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Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here