What is the best workout for fat loss? 

This is a common question here in the good ol' U.S. of A.  I myself had to find the answer, as one day I found myself 30 pounds overweight, simply got mad about it, and decided to take care of it.  I thank author Mike Geary of "Truth About Abs" for setting me on the right track.  According to Mike, developing a six-pack abs is 50% diet, 49% exercise, and 1% ab work.  If your goal isn't really getting a six-pack, then call it 50-50 on the diet and exercise.  That's funny...after looking at TV infomercials, I'd get the impression that the way to do it is taking some diet pill, or at least buying and using the latest ab gadget.  The fact of the matter is, these companies don't make money by telling you the truth.  They make money by hyping a product and convincing you to buy it.

I have personal experience with the fat loss thing, and I've seen other people do it successfully too.  I've also seen people try fad diets and pills, "succeed" for a while, then gain it back.  Simply put, any successful, effective weight loss workout program is going to have some common features.

1.  Calorie deficit.  Simply put, your body must find a way to use more than it takes in.  Your metabolism calories plus your work calories must be more than the calories you eat.  Period.  Also, you should only intake foods that your body processes naturally and easily.  That is a whole other article in itself, but it does not take a genius to realize that a person MUST avoid high fructose corn syrup, trans fats, and artificial sweeteners.  Eat all NATURAL foods.

Let's put it this way.  You cannot out-exercise poor eating habits.  The math does not work in your favor.

2.  Strength training.  It is no secret that your metabolism decreases as you get older.  Why?  Your muscle mass decreases.  You must increase your muscle mass (ladies--that does not mean that you will get bulky) to get your metabolism back to higher levels.  The successful fat loss coaches use approaches called supersets--exercises that work different muscle systems alternatively, giving one a chance to rest while the other is being worked.  Kettlebells are excellent for this type of workout. You don't even have to set the kettlebell down.

3.  HIIT.  This is short for High-Intensity Interval Training.  When I did my weight loss, I always followed up my strength training with 8-10 minutes of alternating running at top speed with a walk period.  A 1994 study by scientist A. Tremblay in Quebec split participants into 2 groups.  One group did 20 weeks of steady state aerobics and the other group did 15 weeks of High Intensity Interval Training. The second group exercised for 5 less weeks and expended 48% less calories per exercise bout, but nevertheless burned 900% more fat than the first group. It was concluded that compared to moderate-intensity endurance exercise, high-intensity intermittent exercise causes more calories and fat to be burned following the workout.

I challenge ANYONE to come up with a better HIIT workout than kettlebell swings, snatches, or some other variations combined with "rest" periods of fast walking, light jogging, or similar.

4. Calorie consumption by muscle repair.  If a person does 2 & 3 correctly, this one will follow.  Simply put, your body must spend literally hundreds of calories in the 36-48 hours following the workout repairing the micro-damage done during the exercise...far more than the calories actually consumed DURING the exercise.

5. A determination to stick with it.  Sometimes, you won't feel like training.  Do it anyway.  Some days, you will want to "cheat & eat".  Don't--at least not without a plan.  With a kettlebell, you run out of excuses.  No having to go to the gym.  Traveling?  Take it with you.  I've taken my 53 lb kettlebell on vacation.

Contact me for a consultation and kettlebell workouts that will enable you to get the most effective exercise.

Note:  Yes, that is me in the before and after pictures.  What you see is the result of about 18-20 weeks of work...and I don't ever plan to go back!