Which exercises are good for losing weight other than running and other cardio when it comes to sustainable weight loss success?
Well, to be honest, there’s no such thing as which exercises are good or bad… in fact, it’s always about how much time you spend on doing the exercises and the intensity and frequency of you doing it.
What is the best form of exercise to lose weight?
Now, more is never better. the smallest dose of exercise time with great intensity is more than enough to produce an outcome for you to produce a desired outcome, if you could just understand how much exercise intensity and time to do the least necessary to:
- Trigger local (specific muscles),
- Systemic (hormonal) growth mechanisms, and
- Glucose transporter type 4 (GLUT-4) to the surface of muscles for more calories to flow in into muscles instead of fat cells will do.
If you overdone it, you will not only wasted your time to workout with purpose, and it will also be a predictable path for preventing and reversing your gains. The key here is 80. 80 seconds of each form of exercise, is the dose prescription to burn of body fat and build lean and fit muscle mass.
The more is not better because the organs and glands that help repair damaged tissue have more limitations than your enthusiasm, my dear.
is weight loss about exercise?
I used to squats regularly too in the past 5 years thinking that it will help lose that stubborn fats around my belly (I’ve shared my personal health transformational experience in my weight loss journey blog too). But in the end I realised that in order to remove stored fat and lose weight fast and effectively, I have to do the least necessary workout to trigger a fat-loss cascade of specific hormones in your body.
Hence, sad to say that glossy magazine routine 5 sets of 10 repetitions is a hype. It is just like boiling the water, the Minimum Effective Dose to boil water is 212F at standard air pressure. Boiled is boiled. Higher temperature or longer hours will not make it more boiled. Right?
In fact, for a given muscle group like the shoulders, activating the local growth mechanism require just 80 seconds of tension using 50 pounds once every 7 days. This is enough to trigger certain prostaglandins, transcription factors, and all manner of complicated biological reactions to grow nice and fit muscle, burn fat, lose unwanted weight.
Otherwise, do 60–90 seconds of air squats, wall presses, and chest pulls with 30–50 repetitions each, before you eat and for additional effect, you can do another 60–90 seconds total of air squats, wall presses, chest pulls approximately after finishing your meal.
This combination is enough to brings GLUT-4 to the surface of muscle cells, opening more gates for the calories to flow into muscles before insulin triggers the same GLUT-4 on the surface of fat cells. The more you can put in muscle instead of fat, the better. 60–90 seconds of contraction after each meal + a bit before ideally, you might live to see your abs.
To summarise, 80 secs of 20 lbs. / contraction before and after meal delivers the most dramatic results in the least amount of time possible. So much more healthier (protect your body organs and glands) and better than a marathon/ 3 hours or more workout in the gym!
All of above is based on my personal experience and knowledge as a Pharmacist in Malaysia. Hope you enjoy reading my weight loss journey blog and do feel free to leave any comment^^