The 8 Most Effective Exercises For Full Body Weight Loss

The 8 Most Effective Exercises For Full Body Weight Loss

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The 8 Most Effective Exercises For Full Body Weight LossHere’s the uncomplicated and unattractive truth about exercise – if you want to lose weight, you need to do quite a lot of it.

I know that’s not what all the hyped-up marketers want you to hear (so you can buy one more product promising ‘instant weight loss’) but the sooner you accept this universal truth, the sooner you will reach your goal.

[Make sure to read this: Top 22 High Protein Foods That Will Banish Your Hunger]

But this doesn’t have to be a tragedy! There are many common sense and enjoyable ways to lose that extra belly fat without working out like a crazy person at the gym.

Let me present to you the top 8 weight loss exercises you should definitely try:

1. Jogging

JoggingRunning is one of the top full body workouts out there and the best part is that the only ‘equipment’ you need is a pair of good shoes.

Jogging a few kilometers a day will:

  • Boost Your Metabolic Rate
  • Increase Your Fitness Levels & Endurance
  • Help You Shed That Unwanted Body Fat

All this will happen faster than you ever thought possible.

However, jogging is hard on your knees so it’s always best that you make progress slowly, increasing your speed and distance as your fitness levels increase.

Quick tip: Never try to improve your speed and distance at the same time! It’s always best to first focus on increasing your distance.

To find out how many calories you burn during this activity, check out this calculator here.

2. Walking

photo credit: Tattooed JJ
photo credit: Tattooed JJ

If jogging is a bit too intense for you or if you have joint problems, then walking is an excellent solution for you.

  • EasierThere are many studies indicating that walking can be even better for your weight loss than running and it’s certainly safer and easier to get started with.
  • Get social – It’s also a great way to socialize when you get friends to join you on your walk. This way you don’t get bored with your regime and you will have a group of people holding you accountable.

Attention: Phen375 will help you lose weight easily.

Please note: The goal, when you’re walking, is to keep a comfortable pace where talking is a bit difficult but still doable and you’ll see results in no time.

To check out calories burned during this activity, use this tool here.

3. Weight Training

How would you like to burn calories non-stop for up to 48 hours no matter what you’re doing? That’s the power of this type of training and the effect of after burn.

Most people, who just want to lose some pounds, think that they don’t need to worry about going to the gym to lift some weights. This is especially true for women who worry about looking too ‘bulky’. This misconception about weight training and fat loss could be holding back your progress because no dietary regime is complete without a little effort in the gym.

Building muscle is one of the most effective ways to burn fat and the best part is that it continues to burn fat for up to 48 hours after you exercise. Talk about getting the most out of your workout!

4. Cycling

CyclingRiding a bike is one of the best cardiovascular exercises out there and it’s also a whole lot of fun!

  • No traffic jam – Breezing past traffic as you feel the wind in your hair and burn massive amounts of calories – the benefits of cycling are huge!
  • Motivation – Another great thing about cycling is that it’s a competitive sport so you can use a little competition to motivate you.

Simply choose one goal that challenges you but is still within your reach and create a game plan for finishing it. Soon, you won’t feel like you’re exercising anymore!

Your competitive spirit will take you through the whole process and help you lose pounds easily. To check out calories burned, visit this website here.

5. Swimming

For a low impact, high results sport look no further than swimming. This seemingly effortless activity burns hundreds of calories, literally, without you breaking a sweat.

[Read more: 15 Effective Tips To Stop Sugar Cravings]

The many swimming strokes will help you get different types of aerobic exercise and will provide a new challenge to master.

Simply swim a few laps around the pool every day and you’ll see a noticeable difference in your fitness level and waistline without any damage to your knees or ankles. Swimming will definitely help you burn calories, count them in here.

6. Aerobic Exercise

photo credit: CoachClub
photo credit: CoachClub

Aerobic exercise is a great way to get your heart pumping and shed those stored calories.

A simple 20 minute session a few times a week can help you get rid of unwanted weight fast. There are many different types of these workouts on the market with varying degrees of success.

Do your research: However, to make sure that you’re using the most effective program, you’ll need to do a little research. All you need to do is to search around few review websites and ask a few of your close friends about what would they recommend.

More: John Barban and his Venus Factor will help you lose weight in here.

7. Sex!

Condom With Red LingerieBefore you brush it off – hear me out.

There are numerous clinical studies that now prove that sex is a great form of exercise as well as a natural part of life.

Regular lovemaking can:

  • Burn calories
  • Increase strength of your heart
  • Help you gain more confidence

So, have more (responsible) sex – doctor’s orders!

8. Dancing

Group of Dancing Girls
photo credit: Gueоrgui

If you’re looking for a fun way to tone up and lose weight, why don’t you try dancing?

This is an excellent way to raise your heartbeat and the constant challenges along with the changing rhythm & routines will make sure you never get bored.

Luckily, there are many different types of dancing activities so you can be sure that you’ll find something that fits your personality and your lifestyle.

How Often Should You Work Out?

Exercise For 1 Hour
Calories Burned (120lbs / 54kg Body Weight)
Calories Burned (160lbs / 72kg Body Weight)
Calories Burned (200lbs / 91kg Body Weight)
Calories Burned (240lbs / 109kg Body Weight)
Jogging327435546654
Walking125167209251
Weight Training273363455545
Cycling382508637763
Swimming (Breaststroke)491653819981
Aerobic Exercise300399501600
Sex16222733
Dancing191254319382

Most respectable health professionals recommend that in order to get the optimum results you should exercise:

  • At least 3 times a week
  • For 20 minutes a session

Keep in mind: At least one day of rest a week is mandatory and you must make sure you drink lots of water the entire time you’re exercising.

[Where to next? Read this: Beginner’s Guide To 7 Day GM Diet Plan]

So there you have it – eight perfectly legitimate and fun ways to lose your flab and get the shape you dream of. You can either choose one or two of these exercises or mix them up to make sure you have a fun and challenging program.

Hello, I hope you find here all the best info that will help you lose weight and feel healthy and fit!!! I want to make this site a great resource for everybody. Please always consult your decisions with your doctor. This website is for informational purposes only!!! REMEMBER: There is no such thing as a miracle cure. If something sounds too good to be true, you should be cautious. DISCLAIMER: The statements made here have not been approved by the Food and Drug Administration. These statements are not intended to diagnose, treat or cure or prevent any disease. This notice is required by the Federal Food, Drug and Cosmetic Act. Remember, I am not responsible for the comments, I am not able to verify authenticity of comments posted. Please, do your own research before you decide to take any action.
  • Tom Stokes

    What a fantastic list! You have made some really good points. Essentially weight loss comes down to burning more calories than you consume. Carrying out any or all of the exercises above will surely help anyone on their journey to a trim belly. As part of my weight loss program, I woke up earlier in the morning (I actually started to feel less tired due to this) and went for a 1 mile jog around the block. On my lunch break I would visit my local pool and take a swim and in the evenings… Well you know what happens in the evenings:). I managed to keep up a solid 2 lbs. per week until I reached my goal of losing 20 lbs.

  • Chris Romans

    I’ve found that the best way to get into the mood for exercising is to make it into a game of sorts. In the same way that I’ve found enjoyment in counting calories on a website, where I have to actively input the foods I am eating and watching those numbers; the same sort of thing can be done with exercise. I have long been into video games, and like to roll over role playing elements into my lifestyle as I attempt to shed some extra pounds.

    As an extension of this, the best exercise is really something that you find enjoyable. Growing up I used to “exercise” all the time because I enjoyed riding my skateboard all over the city on a daily basis. It never felt like working out, I just had a good time. Getting into a sport or finding a way to make walking or running more interesting (maybe by turning “walking” into “hiking” or mountain climbing) can make exercise much more appealing.

  • Matt Waters

    This is so doable, I could actually fit many of these exercises in to my day without too much effort at all. I am normally away really early in the mornings and don’t know what to do with myself, but if I went for an early morning swim that would set me up for the day. I only live a 20 minute walk from my office but normally opt to drive out of sheer laziness. I hear that walking fast actually helps burn more calories than jogging too!

    My colleagues are a part of a networking group who on their lunch breaks attend “Business on a Bike”, they head to a park on the bikes and talk business. I never much liked this idea but thinking about it as exercise I am warming to it.

    • http://skinnywithfiber.org Christine Derrel

      Hi Matt, I really love the idea of Business on a bike! Do you have any other stuff you could share with us?

  • Stefan

    Christine, you have just become my favorite author! I am going to have my wife read this article and probably even print it out and place it on the fridge for easy reference! Why? Well because your suggestion for bullet list number 8 sounds just about the best advice I have heard for losing weight. It’s easy to do, fun to do, can do it more than once in a day without much problems and the best part is that you can combine it with the other activities on your list and lose even more calories.

    How about a quick job in the woods and then a romp in the bushes as a reward for a job well done? I find that taking my lady out dancing often leads to sex, it’s just too bad so many men are too macho to break a few moves on the dance floor, it could prove to be a worthwhile skill to learn… but hey, maybe it’s just me?

  • efpierce

    Jogging and weight training are the best combination out there. Building muscle through weight training burns even more calories because you muscles will use up more calories every single day.

  • matt n.

    Swimming seems like it takes no effort at all, and you say I can lose weight doing it? Sign me up, I could swim all day and night and if it helps me lose even more weight, bring it on.

    • Donny

      Swimming is actually really hard work, and because the water provides resistance in every direction, you’re bound to get a more even tone with less conscious effort than other forms of exercise. I say go for it!

  • http://beloveddolldesigns.com/ BD

    I’m a walker. I have been slacking in it this year but that has been my number one workout that I have done for years. Needless to say pounds I have already lost went back up after stopping for a while.

  • Hannah

    Great list! Kind of surprised to see jogging at #1, but I guess it could be. I heard that the bouncing part of jogging is also good for you because it clears your lymphatic system and strengthens your cell walls. I’m not sure exactly how it does that so I could be wrong though.

  • jaz

    love this totally awesome at least I know what does what now

  • Lulu Manning

    I’m lucky to live in a quiet rural area where I can walk to my heart’s content without having to worry about heavy traffic or other dangers. Walking always puts me in a much better mood and leaves me feeling more energized too. I hope to begin jogging once I’m a bit fitter!

  • Meg

    I really dislike most exercises but I love to dance! Once you lose yourself to the music you forget that you’re exercising. It’s so much easier to exert yourself when you’re having fun and not constantly worrying about how many calories you’re burning. Plus, you can dance anywhere – no gym membership required.

  • Charlotte

    I started jogging when I was in college. Years later it is still something I do on an almost daily basis. Rain or shine, I do not feel complete until I’ve had my run.

    Jogging clears my mind. It is both challenging and rewarding. Jogging has also boosted my confidence. I started out slowly and built up to where I am now. I’ve made such incredible progress.

  • Pepper Locke

    These are all fantastic suggestions! I like to switch up my workouts so that I don’t get bored. Some days I walk, other days I go cycling. Aerobics and dancing are great exercise options for rainy days when you can’t get outside.

    There’s always a way to fit physical activity into your day!

  • Anise Blake

    Seeing sex on this list made me laugh but you are so right! Sex is a physical activity so it definitely counts as exercise. It offers an instant mood boost and gives me motivation to keep striving to meet my weight loss goals.

    Let’s get out there and burn those calories!

  • fadhel

    hi
    i want to be skinny

  • Morris Beckham

    To make the list of my favourite fat loss exercises, the biggest requirement is for the exercise to be a compound movement.This means that the exercise uses more than one muscle group when you are working. The more muscles that you use in each movement the better return for your investment.

  • Morris Beckham

    Maintaining your body weight and getting the perfect size is something that is a big struggle for many people. Many people use different process to get that body. The use of diet fat burners and supplements will do most good if you have the right kind of exercise that will support it.

  • Glory Burton

    My favorite form of exercise is jogging. It is so relaxing and I rather enjoying it. I live in the country side so I have good scenery, I get to look at horses and if I am lucky deers. I find that when I go jogging, I not only get a good workout but I also clear my mind. I will focus on just working on my distance, I was trying to do speed and distance but I see now that its best to focus on one at a time. When I gain weight it shows on my face ( it sucks) I find the best way to lose that weight is by jogging and skipping robe.

  • Rita

    Cycling is such a great way to exercise and its something that you can do with your whole family. My family and I have a tradition where we go bike riding every Saturday during the summer. We live in Toronto, Canada and we go cycling in High Park, its very nice and it brings our family closer.

  • Charlene

    I agree with this list, if you want to lose weight all over, you need to get out and work your entire body. I loved swimming during my pregnancy. I did not do it to lose weight. I did it because I enjoy working out and staying in shape. By doing exercise when you are pregnant its makes it easier to doing after you have your bundle of joy is born

  • TiredtrophyWife

    Yay for Item #7 on this list! I am sure my husband will be so happy to know that I don’t have a headache tonight lol.

  • Jamie Lei

    This is an awesome list! thanks for sharing Christine. I often wonder why people can’t exercise? I mean there is 24 hours in a day, whats so hard about dedicating 1 hour to our bodies? Exercise not only keeps you healthier but it clears your mind. My favorite from this list is sex and dancing. I take salsa classes and its so much fun

  • givemelibertyorgivemedeath

    Jamie Lei, some people work 40+ hours a week, then come home to kids, dinner needing to be made, homework to be done, laundry, dishes, then bath routine with the kids, then bedtime story, then hopefully they stay in bed….then if your lucky sex with your husband…now….where exactly would taking an hour for yourself to exercise come in???

    • tmj

      If you want it bad enough you will find the time. Set your alarm clock for 30 minutes earlier and exercise before the kids get up. It will be hard at first, but as your energy level goes up it will become habit.

  • Martha Robinson

    I love to jog and do it 2-3 times weekly. I would do it more but I just can’t find the time for that. I run around a nearby park while listening to music or just paying attention to birds singing in the trees. It’s one of the activities I enjoy most!

    I also walk my 2 dogs about 4 times every week. When I live my apartment with my husband and my dogs I need to keep them on a leash but I soon get to a place where I can release them to run freely. Then we have to walk about 1 mile until we get to the park where I also let the dogs run around. We (me and my husband) get a lot of exercise done this way. We play a
    lot with our dogs, outdoors and indoors, and that also keeps me in shape.

    I’m considering cycling (at least 1 time every 2 weeks in the beginning) because I always loved this. Whenever I see people doing it I feel a little jealous :). Anyway, great post!

    • Christine Derrel

      Wow Martha, thanks a lot for such huge comment. I love these. I hope you are doing great.

  • Hira

    I do weight training 3 times a week and 2 days of cardio and my body is leaner than when I was a cardio bunny only. This works best for me because I also want to increase my muscle mass and increase my upper body strength. If you want to have visible muscles, weights are the way to go.

  • camy

    I love jogging! It helps me relax and puts my thoughts in order. I have an 1 hour run at 6 a.m. and think of things I have to do, who I haven’t call in the last few weeks, plan meals or just listen to cool music. When I get home I do 10-15 minutes of weights and I’m done.

  • ziajy

    Swimming is one of the best workouts for the whole body. It helps you develop long, lean muscles and it works the whole body. I go swimming 3 times a week and then I have some sauna to maximize the burn. To make sure I don’t bail on it I always have a swimming buddy with me and even compete to see how fast we are.

    • Christine Derrel

      Ziajy, swimming is pretty powerful exercise. It burns so many calories.

  • samir

    Sex is indeed a great way to burn calories but it all depends on how you do it, if you are the type that lays on his back and wait for the whole thing to be over (just like my ex) than you won’t lose a single pound. You gotta work for it, ladies!

  • favet

    Yoga should be on the list. I do Bikram yoga and the way you sweat is just unbelievable. I lost the last 7 pounds in just two weeks and I couldn’t be happier. Besides my weight loss I also benefit from the morning meditation as it helps me put my mind to rest and have a happy day.

    • Christine Derrel

      Hey Favet, I really agree with you. Yoga is great form of exercise.

  • Neil

    Just a quick well done on the ideas. Also it’s ado not adieu…in the phrase without further adieu

    • Christine Derrel

      Hey Neil, thanks a lot. Will correct it.

  • Stacey

    As a woman I want women to embrace weights. They won’t bulk as they think, it is impossible without testosterone.

    • Christine Derrel

      Hey Stacey, thanks a lot for your comment. I agree, lifting weights is awesome.

  • Laura

    I want to know how sex burns so many calories off in a couple of minutes? haha. I’d burn more off walking to the bathroom!

  • Gill

    I am really desperate to get a bike to go cycling in the fresh air this summer.I can’t afford a lot but you can buy a good bike very cheaply second hand, so hopefully will purchase one this month.

    • Christine Derrel

      Bike is a great idea Gill!!! I hope you will exercise and exercise and exercise…. :)

  • Roxy

    Regarding how long people need to exercise. I’d say the 20 minutes, 3 times a week is a minimum. If I don’t exercise at least 3 hours a week in hourly intervals, I don’t lose a single pound. We are all slightly different though.

    • Christine Derrel

      Roxy, try to eat less calories. Thats the secret they wont tell you.

  • James

    I have been told that slowly increasing your exercise can have amazing effects and am starting to implement this. Now I go for a walk during my working lunch instead of sitting at my desk and I go for a walk before getting home because I know once I get home, I’ll sit down for good.

    • Christine Derrel

      Walking is one of the best forms of exercise. Simple as that.

  • mike

    I tried herbal life from Michelle in the charlton centre in dover uk and I lost 7 lbs in 10 days .

    • Christine Derrel

      Hey Mike, thats awesome. I hope you are doing great.

  • Clair

    Hi can anyone help? I’ve started running on the treadmill over the last few weeks & it’s started to affect my knee, I’ve bought a support bandage but it seems to hurt more at night (in bed) I don’t want to stop running as it’s shifting my holiday weight….any suggestions?