Best Exercise to Lose Weight
"For 3 months I was stuck at a plateau ... I followed your consultations and cut the intensity way down and the fat started coming off and I started gaining lean muscle. Now I am back to lifting weights but only 3 times a week and no longer than 45 minutes. This is a fraction what I used to do and now I am getting a 6 pack again. After 30 years of a beer gut, I am getting a 6 pack." Eric Sommers"
When it comes to healthy weight loss, the best exercise to use is totally dependent on your current level of health and fitness. If your exercise is based on a health and fitness level of someone very different from you, you will not only NOT lose weight, you can start to gain fat! I’m going to show you that the actual exercises you do are not as important for your weight loss. When it comes strictly to fat loss, there are principles to follow for exercise that no one seems to teach. And they are so simple!
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These two are gold-medallists as well. They ALSO have low fat but they look young, strong, vital and ready for action.
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The first guy and girl are Olympic marathon runners. The second guy and girl are Olympic gymnasts.
The marathon runner is low intensity for long duration exercise. The gymnast is high intensity in explosive bursts with rest in between.
I hope the pictures viscerally drive home the point of how weight and fat loss are not the ONLY thing to look at. The first is age-accelerating. The second is anti-aging.
Stay In Your
"Fat Burning Sweet Spot"
Your fitness level changes over time. Life situations like stress, new jobs, moving, having to stay up late, etc. will cause your body to recover slower. So, to keep your fitness level very high, you need to adjust your workouts to your changing body and changing life.
The "Simple Self-Adjusting
Fat-Burning" Workout Rules
After showing you the two best “types” of workouts, you can see that they both use “intervals.”
They both involve an burst of intensity followed by rest.
One uses cardio and the other uses resistance training.
With the cardio, you can do a sprint then rest, then repeat. With resistance training, you do a set of resistance training (like using a resistance band) then rest, then repeat.
The exercise can be different, they both use intervals.
What you can do to make sure these workouts are always in your "Fat Burning Sweet Spot" is to use your heart rate as a monitor to determine how long to rest!
Whether you are doing cardio or resistance training, you want to have a bout of all-out effort followed by complete all-out REST.
I specifically mean you lie down and rest.
Then wait for your heart rate to go back down to your resting heart rate.
This is where my workout method really takes a departure from normal run-of-the-mill training. The normal advice says, “Do X number of reps” or “Run for 30 seconds and rest 1 minute.” or something like that.
There’s The Problem... All These
Workout Guides Are Arbitrary!
Here's what I do to solve that problem and get anyone into their "fat burning sweet spot" right away.
For example, if you do your HIIT workout and do your first sprint and go until you reach maximum exertion, then lie down, it can take you 5 minutes for your heart rate to get back to your resting heart rate.
But...
As you get more fit and healthy, that 5 minutes can reduce to 2 minutes. And then to 1 minute. Then to 30 seconds.
Elite athletes can go from resting (with a resting heart rate of maybe 50 BPM) to maximum all out exertion of (180) and within 60 seconds of lying down, his heart rate will go right back down to 50.
That is how fit his he is. He can recover so fast.
Now That Is A Fat Burning Body!
The longer it takes your heart rate to recover, the less fat burning your body is!
If you give yourself 45 minutes for a workout, you will get more or less intervals based on your current fitness level at that time!
In my book and coaching, I provide you with the best exercises for you based on your situation, equipment, budget, etc.
I give guides to set this up for yourself. Like how to structure your workout schedule, when to do your resistance exercise, how often, what specific exercises do you do? Best equipment, what days to do what, what to eat before and after, etc.
This, in conjunction with all the other elements of my method creates dramatic fat loss and reshaping of your body. Your fitness level goes sky high as well.
So there you have it - the best exercise to lose weight.
To Your Health and Happiness
Yegyan
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What Other Visitors Have Said
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is there a way to tell if your going over the heart rate you should, without a heart rate moniter?
Not rated yet
i am a poor college student at the moment, can i tell this by just how im breathing, sweating, or feeling?
i actaully started walking up hills, instead ...
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Over the past 10 years I have been losing weight and putting it back on just about every three months. I finally took a much needed step and hired Yegyan to help me stop the yo-yo diet cycle. After 30 days I lost 11 LBS and was able to get back into my favorite pair of jeans. After 60 days I lost a total of 16 LBS. After 120 days, the weight is still off, my skin looks much better, and I actually have energy at 2pm in the afternoon! Lol It’s been a lifestyle change and I couldn’t be happier to have officially said goodbye to the old (overweight) Nick. |
| I hired Yegyan to help me with general health and energy. I wasn't so interested in weight loss. But I endedup losing 14 pounds in two months. And this was also during Christmas! I hardly have any sugar cravings (and I was a sugarholic. I mean fast food dessert breakfast lunch and dinner), and have deeper sleep than I ever remember and more energy throughout the whole day. The days were like a struggle to make it through. Now I feel good, calm, focused and happy all day. It is more than I expected. Jenna Wilkinson |
I CAN FIT IN MY JEANS – haven’t worn them for about 8 years! S.M. Australia |
I spoke to you about 3 weeks ago, and I wanted to thank you again for responding to my last e-mail so promptly, and giving me some feedback on what I've been doing. I really appreciate it. I just wanted to check in and let you know about my progress... so far after about 2 1/2 weeks, I've lost about 10lbs. When I took my measurements, I would say that I've lost between 1/2" and 1" in most areas of my body T. D. Long Beach CA Jun 25, 2010 |
| There was a change today.... 4.5 lbs loss to be exact. :) Charlene Mercer, Dohar |
| Last time I told you I had lost 20lbs in three months by changing my diet and aerobic activity in the form of brisk running. My waist has gone from 45" to now 38" and my weight 196lbs my height is 6ft.... and my waist is getting smaller again. This is great motivation! ...At 57 I don't feel I have both feet in the grave yet. Above all I don't want to become what I see lots of my friends starting to turn into wizened old men! Larry Manderson, MD. Ireland |
Got your metabolism makeover e-book, and love it! Nevin |
| Went to doc's office: She decreased my insulin back down to 40 (yippee!) and was really pleased with my progress.... I'm happy with what you've helped me accomplish thus far. I was shocked to suddenly realize that I was feeling good after so many years of daily headaches and stuffed up nose. L. Liberty, Tacoma, WA |
| When I first started changing my diet a week ago, I couldn't believe it. I definitely started to feel the difference. My mind was clearer. It felt like a fog was lifted. My energy was increased. I wasn't dragging myself around to do things. I had a lot more energy. Even my hair improved. It wasn't as dry as it was before I changed the way I was eating. It has a lot more body and not as frizzy and it was. I was using a special conditioner to make it less dry and frizzy. I don't have to use that anymore. My skin is different also. I have been told so many times by a lot of people that I look younger. I even notice it myself. I don't look so worn out anymore. My skin has a different look to it. It seems like my wrinkles are not as pronounced. The rest of my body isn't as dry as it was, I don't use half of the lotions I did before. I have lost ten pounds and 1 inch of my thighs and hips. My life is changing for the better. I haven't even started to exercise yet. But I don't feel that it will be as hard as it would have been if I didn't change my diet. I'll update you with my results. Thank you so much for all of your help and the knowledge that you are giving me. What a difference a diet can make in your life. I think once you get the knowledge on how food affects your body, the easier it is to change the way you eat. Knowledge it half the battle. So many people eat the wrong way because they have been given bad information. There are a lot of people on diets that are really not eating the right way or eating the right things. They seem to gain the weight right back the minute they stop the diet. They feel hungry all of the time and get tempted constantly by the things they can't eat. Well I don't feel deprived. I don't feel hungry and I haven't been tempted by anything, which is unusual for me. Nobody ate more sugar and sweets than I did. I was always putting a cookie in my mouth. Eating chocolate or cake any chance I got. I thought it gave me more energy. I don't need that anymore. I never thought I would not want any sweets, but I don't. I feel satisfied, which is a great feeling. Follow up …. Ye Gyan, I am now down to 128lbs from 156lbs!! You're great!! I can now wear anything I want!! I feel so much better at this weight! Wait until you see me. We need to take another after picture! C. DeHaan. Oregon |
Jan 21, 2010... I am 62 5'2 and I weight 135 lb my numbers are 246 Chol/146 tri/43 HDL LDL 176 The doctor wants to put me on medication I dont want to do that. I have just started taking Guggal (2) 300mg, Beta-Glucan (1) 250 mg,Niacin 2 100 mg drinking (2) tablespoons of chlorophyll in water, eating oatmeal and drinking oat bran 2 tablespoons and garlic is this going to work do I need to do more. I do this everyday and I am walking at the gym They are giving me 30 days to get it down. I have thought about adding red yeast rice. Jan 27, 2010... 3 Feb 2010... I had got up to a size 10 and it was tight boy that came off quick. I have tried for months to do what you have got me to doing. I am a Tarus born in April and my head is hard but I am listening to you and doing as you say. 11Feb 2010... I was trying to change my cholesterol I dont know if that has happened yet but now I have another thing going on. I have got men after me from 35 to 70 years old. I am really having a lot of fun with all the attention I am getting I was not looking for weight to go so much but I am really liking this. I am in jeans I have not worn for 10 years I look 10 years younger than I am. THIS IS FUN If people dont belive it they can email me. E. Powell, WA |
At 48 years old, I had spent the better part of 25 years running, working out, eating healthy food, and taking care of my body. Being somewhat of an exercise junkie, I was certain I had all the answers. I was frustrated that my body was stuck in a state of “I’m not budging, just try and make me.” I can honestly say that I thought I knew exactly what I was supposed to be doing for myself and for my health, however, I was working in vain. What I wanted was completely eluding me. I thought that at 48 I finally had the time, the space and the energy to have the body that I wanted, and dammit, I was going to get it. I tried to tweak my diet and exercise routines in every way I could think of, but nothing was working. Although I was keeping up a rigorous routine of daily exercising and relatively (at least that is what I thought) healthy eating, nothing was changing. In addition to not feeling as fit as I should have been for how hard I was working, I literally had zero energy Yegyan’s approach to diet, exercise and overall health and well-being are unlike anyone else’s. I have read countless books on diet and exercise. I have had personal trainers and diet coaches. However, I have never felt as good or, in my opinion, looked as good as I feel and look today after following Yegyan’s advice and approach to repairing the body by correcting hormonal imbalances through nutrition and proper exercise. I have lost those stubborn 6 pounds, 8% body fat and 12 inches overall. I am overwhelmed with excitement, not just because I look so much better, but more importantly, because I actually FEEL so much better. I feel more alive, more alert, more energetic, more rested, and healthier than ever. L. Quintanilla, Aliso Viejo, CA |
I listened to what you had to say about exercising and now can understand what I am doing wrong. I have lost inches .... Thank you for helping me to understand that. |
EVERYBODY was asking me what am i doing!!! and that i lost a lot of weight YAY!!!!! H. Abdul Rhiyad, Saudi Arabia |
| Before I met Yegyan, I had been working out at the gym, but struggled to lose 10 pounds over a period of many months. When Yegyan and I talked about that, he explained that my heart rate should not go over 126 while working out in order to be burning fat. I had had no idea, so prior to that I had been working as hard as I could push it, out to 135 and even 140 and believing I was doing the best thing possible to lose weight in a healthy manner. As soon as I began to keep my heart rate under 126 and increase the length of workouts as he had also suggested, the next 10 pounds came off much more quickly, and I was a believer! Thank you Yegyan, for helping me to restore myself to fitness.” |
| Thank you so much for your consults and training. I read your book and though I was doing everything correct but the weight loss stopped even though other other symptoms like energy, sleep, flexibility relaxation were still improving. After doing the coaching with you for 4 months I realized that there is more to this than meets the eye. You were able to spot many things that were giving me trouble. Better yet, you told me in advance what I would be running into. Not generally, but specifically me. From your experience you were able to tell me I would have a hard time with something and sure enough it was a brick wall. Then you walked me through it every single day for three weeks straight. There is no way you can put everything in a book. I have reached my goal and know I have given myself the greatest gift - long-term health and knowledge. Please put this email on your site! L.Sanders |