Did you know that 73% of American adults are considered to be overweight (1)? That means around 113,000,000 adults are overweight in the US alone.
If we want that number to start decreasing, we have to be the example! Let's be honest, a lot of us could shed a couple of pounds. Some of us may need to shed more than a couple of pounds.
If that's you, that's okay. You are definitely not alone. What's important is that you're working hard to make a change and seeking the information that will help most.
If I had to guess, that may be why you're looking for the best exercise for fat loss!
So, what is the best exercise for fat loss? That's exactly what I'm here to share with you today!
What Is The Best Exercise For Fat Loss?
Truthfully, there isn't a "best" exercise for fat loss. While there are a lot of great exercises for fat loss, to say there is a "best" one would be misleading.
Weight loss is achieved through maintaining a calorie deficit over time. This means you're burning more calories than you're consuming on a daily basis. This will dictate which direction the number on the scale moves.
I also wouldn't recommend trying to burn as many calories as possible. This can be accompanied by some serious consequences. I've seen many people fall off track, lose a bunch of muscle, feel like junk, and fall far short of the results they wanted because of it.
On top of that, eating plenty of protein is encouraged to help your body prioritize the use of body fat for fuel (2).
When it comes to workouts though, any exercise can help you burn more calories. This just makes it easier to achieve a calorie deficit.
While there are exercises that primarily use fat for fuel, this doesn't actually equate to more fat loss over time (10). So, even though you could consider these to be the best exercises for fat loss … Yes and no. You'll understand the reason behind this shortly.
Now, I still have great exercises for fat loss that I'll share with you! But first, it's important that you understand why there isn't a "best exercise for fat loss.”
Why Isn't There a "Best Exercise" For Fat Loss?
Weight loss and fat loss are two completely different things. Yes, you do need to eat fewer calories than you burn to lose weight. Yes, you also need to eat fewer calories than you burn to lose fat.
However, when your body is in a calorie deficit, it can lose weight from multiple sources. This can be body fat, muscle mass, and even bone density. By eating protein, getting your calories in the right spot, and doing resistance training, you can preserve more muscle tissue in a calorie deficit (11).
This is important because we're after a specific look, aren't we? We all want to look lean, and as many people call it, "toned". Well, what "toned" really means is having a low body fat percentage while also having a good foundation of muscle!
The body already burns calories throughout the day. Exercise is really a tool to help you burn even more calories. But, as I mentioned, resistance training is a type of exercise that can help preserve more muscle tissue in a calorie deficit.
So, while I would argue the best TYPE of exercise for fat loss would be resistance training, there isn't one exercise to rule them all.
Even still, I want to give you some good ideas for exercises you may love! Because even though there isn't a best exercise for fat loss, there is a best exercise for you ... and that's the one that you enjoy and can be the most consistent with!
So, let's get into some good exercises for fat loss…
1. Resistance Training
This can also be known as lifting, weight training, or even strength training. Regardless of what you call it, it can be a big help with fat loss.
Resistance training is a great way to help yourself burn more calories. Additionally, resistance training can help you build and preserve muscle too. This is beneficial for a number of reasons, some of which I touched on earlier.
Believe it or not, the more muscle a person has, the more calories they'll burn at rest (12). The reason for this has to do with muscle tissue itself. It is very metabolically active, burning more calories per pound than any other tissue in the body (12).
In my experience, this has made it far easier to lose weight and keep it off long-term!
2. Walking
Walking is one of the most accessible ways for people to get movement in. It’s free, it can be done outside, on a treadmill, or really anywhere!
While it may not seem like it would make much of a difference, it absolutely can! Every calorie counts, and walking for at least 30 minutes per day can be a great way to see fat loss improvement (5).
3. Cycling
Cycling is a completely different way to get movement in. At the same time, it can be just as effective as walking. While it does help you focus on slightly different skills, it does help you to burn calories in a similar way.
Cycling for about 20 minutes per day is a great way to help yourself improve fat loss over the course of time (5).
4. HIIT Training
These days, high-intensity interval training is a popular way to burn a lot of calories. This is a way of training that gives your body time for work and time to recover.
For example, it could be sprinting for 30 seconds and resting for 90 seconds. Using HIIT training at least three times per week has been shown to be effective for fat loss (6).
5. Running
Running is an exercise that we've all done. Whether you love it or you hate it, that’s a fact. It’s also a great form of exercise that you can use to help with fat loss. This is another one of those types of exercise that you can do anywhere, so it can be effective for just about anyone!
Running can also help support balance, cardiovascular health, and so much more.
6. Swimming
In my opinion, swimming is one of the most underrated forms of exercise. It’s very challenging, but it can help support overall health and can be super effective in helping with fat loss (7).
In addition to all of these benefits, in my experience, it can help with a bunch more. This can include keeping your joints healthy because it is low impact. While it’s not the most common or accessible form of exercise, it can definitely be effective!
7. Yoga
Yoga is a challenging way to exercise and it can be great for working the body and mind together. It can challenge your mobility, strength, breathing, and so many other facets of your health and wellness too.
With that being said, Yoga is not as intense as many other forms of training, and won't burn as many calories. Over the course of time though, it can be very helpful for fat loss (8).
8. Pilates
Pilates is a great fat-loss exercise that focuses on strength, flexibility, and posture. It's a form of exercise that can help to improve your body’s function and awareness of how to move effectively!
Adding pilates to your routine can be a great way to get a more toned mid-section with time (9). This is because of how big of a focus it places on developing core strength. Core strength has quite a few benefits of its own too!
How Much Should You Exercise For Fat Loss?
Now that you know some of the best exercises for fat loss, you're probably wondering ... "How much should I exercise for fat loss?" Well, like anything else, it depends.
Just understand that it’s important to move your body every day. If you can stay consistent with daily movement, even if it's a walk, I know it can help a bunch.
There’s a lot of information out there that tells you how often to work out. A lot of it shows that resistance training four times per week is best for fat loss (3). But, to keep it even more simple, I tend to recommend 3-5 days per week to give people a little bit of wiggle room. We all have different schedules which allow us to work out more or less.
On top of that, getting in daily movement is a great way to prioritize fat loss. When it comes to step counts, shooting for at least 10,000 steps per day has been shown to help improve fat loss even more (4).
So, to keep it simple: resistance training 3-5 times a week and focusing on daily movement is what many consider to be the best approach.
Whatever that looks like for you, just make sure you enjoy it! When you enjoy it, you'll stick with it, which is the most important of all.
How To Use Exercise To Take Your Fat Loss To The Next Level
When it comes to the best exercise for fat loss, it can look very different for each individual.
That’s one of the beauties of health and wellness … There’s no one-size-fits-all answer. We can all find something that works for us.
Now, if you're looking to get the best results with fat loss, then I'd focus on two areas: Nutrition and training.
These two areas are ultimately what has the greatest impact on the results you see. No, that doesn't just go for a goal to lose body fat either!
So, how do you go about getting each of these things dialed in for you? It's difficult. Trust me, I understand how hard it can be to know exactly what to do to see the best results. It also doesn't help that you'll hear and see all kinds of different things on social media and the internet.
This is actually where we can be of tremendous help. In fact, it's the main reason we developed the 1st Phorm App … To do what we do best. Helping real people get real and long-term results!
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, crosstraining, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
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Hundreds of thousands of people have already transformed their fitness with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
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References:
(1) Li, Mingxi et al. “Trends in body mass index, overweight and obesity among adults in the USA, the NHANES from 2003 to 2018: a repeat cross-sectional survey.” BMJ open vol. 12,12 e065425. 16 Dec. 2022, doi:10.1136/bmjopen-2022-065425.
(2) Moon, Jaecheol, and Gwanpyo Koh. “Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.” Journal of obesity & metabolic syndrome vol. 29,3 (2020): 166-173. doi:10.7570/jomes20028.
(3) Willis, F Buck et al. “Frequency of exercise for body fat loss: a controlled, cohort study.” Journal of strength and conditioning research vol. 23,8 (2009): 2377-80. doi:10.1519/JSC.0b013e3181b8d4e8.
(4) Creasy, Seth A et al. “Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial.” Obesity (Silver Spring, Md.) vol. 26,6 (2018): 977-984. doi:10.1002/oby.22171.
(5) Menai, Mehdi et al. “Differential Associations of Walking and Cycling with Body Weight, Body Fat and Fat Distribution - the ACTI-Cités Project.” Obesity facts vol. 11,3 (2018): 221-231. doi:10.1159/000488532.
(6) Khodadadi, Fatemeh et al. “The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Journal of clinical medicine vol. 12,6 2291. 15 Mar. 2023, doi:10.3390/jcm12062291.
(7) Lee, Bo-Ae, and Deuk-Ja Oh. “Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women.” Journal of exercise rehabilitation vol. 11,5 266-71. 30 Oct. 2015, doi:10.12965/jer.150242.
(8) Na Nongkhai, Marisa Poomiphak et al. “Effects of Continuous Yoga on Body Composition in Obese Adolescents.” Evidence-based complementary and alternative medicine: eCAM vol. 2021 6702767. 25 Aug. 2021, doi:10.1155/2021/6702767.
(9) Wang, Yi et al. “Pilates for Overweight or Obesity: A Meta-Analysis.” Frontiers in physiology vol. 12 643455. 11 Mar. 2021, doi:10.3389/fphys.2021.643455.
(10) Kolnes, Kristoffer Jensen et al. “Effect of Exercise Training on Fat Loss-Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution.” Frontiers in physiology vol. 12 737709. 24 Sep. 2021, doi:10.3389/fphys.2021.737709.
(11) Janssen, Tom Anthonius Hubertus et al. “The impact and utility of very low-calorie diets: the role of exercise and protein in preserving skeletal muscle mass.” Current opinion in clinical nutrition and metabolic care vol. 26,6 (2023): 521-527. doi:10.1097/MCO.0000000000000980.
(12) Zurlo, F et al. “Skeletal muscle metabolism is a major determinant of resting energy expenditure.” The Journal of clinical investigation vol. 86,5 (1990): 1423-7. doi:10.1172/JCI114857.
