Losing Weight by Exercising

Losing Weight by Exercising

Staff Writer
5 minute read

Losing Weight by Exercising

You have probably heard the saying that abs are made in the kitchen and that your nutrition has a greater impact on your goals than anything else, even more than sweating a great session at the gym.

However, exercising and staying physically active is also a crucial part of the equation and if you ever wondered what’s the best way to use it in favor of your weight losing goals read on to see what research says about using exercise to lose weight and get in the best shape of your life.


The first thing you should know is that your main goal should not be to lose weight rather to focus on losing body fat, that is focusing on improving your body composition instead of just seeing the numbers on the scale go down. And exercise can definitely help you set that focus and make sure you’re losing fat while maintaining your lean mass and even building some extra muscle. All of these might not be reflected on the scale when you weigh yourself but will definitely be noticeable in your body composition, the clothes you wear and how you feel.

Your training plan then should focus on this change of body composition and should help you: maintain muscle mass, burn a lot of calories to help you shed off the fat, improve your posture and strength and should be simple and easy to follow to make it enjoyable and sustainable.

Keeping this in mind a perfect weight loss training regime would entail some form of strength training against resistance (weightlifting, calisthenics, etc.) and a moderate amount of cardio.


When it comes to maximizing your fat loss and body recomposition, strength training is the best way to go as it has a bunch of benefits that will align with your goals:

So as mentioned before a good combination of strength training and different types of cardio is the way to go, always looking at what is enjoyable and sustainable for your unique situation, preferences and schedule.


It should be clear by now that the best training program for fat loss is not necessarily the one that leaves you sweating on the floor every time or that makes you the more sore the next day. It should be instead enjoyable to you and more importantly sustainable, as that is the key to make it work in your favor. The general guidelines to keep in mind are:

  1. Focus on getting stronger, some form of resistance strength training will be best to maintain muscle mass, burn fat and feel better. Check out our recommended programs if you are not sure where to start.

  2. Keep in mind that all forms of training and every exercise can be adjusted to your level of skill, capacity or even if you had any previous injury. So it would be very advisable to consult with a qualified trainer to help you come with the best strength training program.

  3. Add some form of cardio that you enjoy and could try very often. Whether it is low intensity or HIIT or a combination of both, just make sure you’re consistent

  4. You don’t need to do long intense cardio sessions if you don’t like them or don’t feel capable of doing them yet. You can start with just walking and get great results, check out this great article to see how.

  5. To get the best results make sure you combine your training program with other healthy habits like eating a lot of whole nutritious foods, improving your sleep and recovery and managing stress.

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