Why is exercise good for fat loss? Well, diet is about losing pounds, but exercise is about losing inches. Diet does one thing that dietary restriction cannot: it builds muscle. This is a poorly misunderstood concept, because most people, including clinicians, equate BMI with body fat.

BMI does not take into account the difference between muscle and fat. Several studies examined body composition before and after long-term exercise. What they show is that percentage body fat declined, and it’s because muscle increased. And in this process, metabolic status improved. So with that, I want to share with you the 3 most effective exercises for fat loss. I reveal them below:

1. Lift Heavy Weights

Lifting heavy weight is one of the most effective forms of exercise for fat loss. If the introduction didn’t already give the benefits of away, we know that an increase of muscle results in a decrease of body fat percentage.

You want to improve your insulin sensitivity – and lifting heavy weights does just that. It makes you build muscle at the expense of visceral fat and especially liver fat. You wont see these results by stepping on a scales. But if you lift heavy as a central part of you exercise program, the results will be in the eye of the beholder.

Another extra benefit of lifting heavy is that it can become a lifestyle, which in turn has a knock-on effect in many areas of your life. Lifting weights can transform your whole body composition, whilst also changing your mental attitude in the process.

2. Walking

Many people don’t know the benefits of walking, and how much it can impact you fat loss. Whilst most people are taking to the treadmill, we find that walking works just as significantly.

The great thing about walking, is that it can be turned into a longer than average workout. If you make it part of your exercise program, and decide to take to the outdoors, you may find yourself outside for hours.

Walking can burn up to 200-400 calories an hour, depending on your size. And another benefit of walking is that you don’t have to think about it. You simply just walk outside and enjoy yourself. One of the best tips for walking is to do it on an empty stomach. This way, you want be walking off your last meal, you’ll instead be using your energy reserves.

3. Rest

Okay, this may seem like a bit of a joke, considering the title says, ‘exercise’. However, you burn more calories at rest throughout the day than you do at the gym. So let me explain what I am trying to get at when I say rest.

For most who are tying to lose body fat, they tend to hit the gym everyday of the week in hope of getting significant results. But, results are usually slower than speedy. There is never much progress made. Why? It’s because you need an adequate amount of rest.

Too much exercise will give you a metabolic disadvantage. You don’t want to screw your body’s metabolism by training 7-6 days a week, unless of course your Michael Phelps (Olympic swimmer) who is eating around 10-12 thousand calories a day to support his energy requirements. – I didn’t think so.

It’s easier to give yourself a rest, and place your  focus on your nutrition and calorie intake. Rest is one of the keys to fat loss when a good diet has been set in place.

Final Note

Of course, you can over do exercise like I just mentioned. While exercise is beneficial for your body and metabolism, they can be short lived if you become a weekly gym warrior. Exercise has to be frequent and sustained in a healthy manner. Lifting heavy, walking and plenty of rest is all you really need when it comes to exercise and fat loss.