Best Exercise for Fat Loss

Best-exercise-for-fat-lossWhat is the best exercise for fat loss: Exercise is not the key to fat loss, diet and the right nutrition are. However if you’re on one of the Paleo Works programs or consuming a similar caveman style diet, high intensity intermittent exercise is the best exercise for fat burn, to improve fitness and can accelerate weight loss, though only when associated with the correct nutrition. This point is key.

What is high intensity intermittent exercise?  Periods of brief intensive exercise interspersed with periods of relative rest.  Not for the faint-hearted true but take a look at this study on the effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women..impressive !

And what we are looking for is the best exercise for fat loss: a method of exercise that delivers.

Cycling, rowing , running, swimming all adapt well to this form of training and all can take place outdoors away from the gym however if you are not fit, very overweight but generally well, it makes sense to build up a basic level of fitness before you start.

Walking is great and gets you out doors, you can build on that, resistance training will strengthen and tone your body.  Build up the intensity to include some light jogging, cycling and soon you will know you ‘[e ready to do more and then work with your body – it’s not rocket science!

How does it work?

It’s simple..intersperse relative rest periods with intense “sprint” periods.  The length of these sprint periods can be built up over time but a  programme might look like this:


Warm-Up: jog for a couple of minutes then…

Sprint: long and hard at high intensity: push hard for ten seconds

Jog in relative rest for 30 seconds

Pick up the pace again and sprint: long and hard for ten seconds

Back down again gentle jog for 30 seconds

And repeat this cycle for between 6 and 10 sprints

Cool Down with some gentle jogging.

Audrey-HepburnExercising in this way is truly exhilarating.  Try it and see.  Start with one of these sessions per week the build upon the number of sessions and then build up and vary the intensity of the sessions:  How?

Increase the number of sprints, extending the time of the sprints, putting more effort into the sprints, shortening your rest time lengthening the session times – the beauty of this exercise is it is free and it works with you, (outdoors, fresh air) and it is amazing fun with the kids (who love to operate the stop watch and challenge us)

Feel free to adapt this to cycling and rowing: warm up sprint hard on your bike, relative rest, pick up the pace again, sprint hard (12-15 seconds to start) relative rest  (45 seconds) and don’t forget to cool down at the other end.  There are endless variations.  Play with it and see.  And the good news?  You are shredding more fat in less time than any other exercise.  And best of all, anecdotal evidence suggests that this type of exercise does not cause an increase in appetite.

In this way we feel we are moving like our ancestors connecting with our past, tuning into our bodies, working our bodies naturally and feeling alive.

And the science?  A review of High-intensity intermittent exercise and fat loss concludes that:

“the effect of regular aerobic exercise on body fat is negligible, read The Truth About Exercise; however, other forms of exercise may have a greater impact on body composition. For example, emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. The mechanisms underlying the fat reduction induced by HIIE, however, are undetermined. Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness. HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.”

This then is the best exercise for fat loss.

Try it and see, tell us what you feel exercising in this way?  We welcome your feedback and to hear of your experiences.

About Paleo Works

Paleo Works Have you ever wondered how you arrived at “being overweight” and thought how difficult it is to get rid of and keep off those excess pounds? Hi, I’m Katie and together with Mike my husband, we are Paleo Works. As a busy working mum of four, I often watched others embark on weight loss progammes only to return to their start weight (and then some) shortly after reaching their target. Why was this happening? Conventional dietary wisdom would have us believe that it’s YOU who has failed. But Mike and I thought different. We felt that there had to be something wrong with that conventional dietary wisdom after all we can’t all be hopeless? So we studied intensely, sought out advice and read avidly. We questioned robustly and talked with many on various 'dieting' regimes. What we found was radical, our story has to be told, our knowledge has to be shared. So If you are ready to stop blaming your self for being overweight and ready to change your approach to weight loss then contact us and let’s get started!

Posted on March 5, 2012, in Exercise and fat burn, Paleo Diet and tagged , , , , , . Bookmark the permalink. 6 Comments.

  1. I’m a fan of HIIT myself. Lost 40# with HIIT. I switched from running to HIIT after an ankle injury last fall. Recently I’ve added running back into my mix along w/ HIIT and that seems to be working well.


  2. Enjoyed reading this and I’m definitely going to experiment with it in my running. –Training for a duathlon right now & I’m interested to see if it starts to make a difference in either conditioning and/or fat loss. Thanks for the great info and thanks for liking my post as well…

  3. This is VERY in line with Mark Sisson’s exercise regimen as part of his Primal Blueprint program

  4. Great post, it’s as though you read my mind! Me and my hubby went running yesterday, afterwards we were discussing interval training for fat loss. I know we could both do with switching up our routines, the only interval training I do as part of my workout’s Zumba. I like dancing at a slower then faster pace during Zumba, I will try switching my running too.

  1. Pingback: Plyometrics | Big Girl. Small World.

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