1/10/2024 0 Comments Clean and press faqt loss![]() – Stephen Bergeron, CSCS, CPT Best Exercise to Lose Weight #5 | Burpees Getting stronger will also aid in the battle as you will be able to lift heavier weights, which will yield more energy expenditure. I recommend starting your workout with exercises such as deadlifts, squats, bench press, pullups, or any variation when you are fresh and able to move more weight. ![]() Full body, multi-joint exercises have been found to raise testosterone levels and help to build or maintain muscle mass while on a caloric-deficit diet which is absolutely essential for any fat-loss program. That said, I have found the most efficient exercise to aid in fat loss to be those that recruit the most amount of muscle. On the contrary, if you are eating at the right calorie level for your needs any exercise you do will help you lose weight: even bicep curls. You can have the world’s greatest fat-loss exercise program ever written and not lose a pound. I actually get asked this question quite a bit as a personal trainer and my response is always the same, “table push-aways.” I’m serious. – Marc Perry, CSCS, CPT Best Exercise to Lose Weight #2 | Sleep Honorable mentions include The Prowler, Airdyne, Walking Lunges, Kettlebell Swings, Sprinting (and uphill sprinting especially). The downside is the DB Clean & Press only combines two movement patterns (squat and vertical press), but no single exercise can incorporate all movement patterns. Because it’s a power exercise that requires both upper and lower body strength and power, you can burn a ton of calories while helping retain your muscle mass as you lose only fat. The DB Clean & Press works just about every muscle in the body. This is an exercise that requires some technical skill and also pretty good hip/calf mobility, so be careful (See: How To Increase Squat Depth). The wrinkle I would add is to do a squat in between the clean and the press, as if you are jumping the weight up. I’m biting my lip as I write this because there are so many exercises with pros/cons to each, but I would say the Dumbbell Clean & Press. They also satisfy all the points I just listed. Generally speaking, I believe the best exercises to lose weight are high intensity leg exercises, because your legs comprise the largest volume of muscle in your body and can create powerful hormonal changes. If I had to imagine the best exercise to lose fat, it would (1) create an intense muscle burn and stimulation in most of your muscles (2) increase your heart rate and your body temperature and (3) burn calories after the workout, creating an afterburn effect. This is a really tough question because a combination of exercises would be ideal and nutrition is by far the most important part of the weight loss equation.
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