#22 What is the best exercise for weight loss?

In this episode, I bring you a fresh perspective on what it takes to lose weight sustainably.

This episode isn't just about debunking exercise myths; it's a deep dive into understanding the real role of exercise in weight loss...

Let me give you a sneak peek, the best exercise IS NOT:

Cardio or HIIT.

Key topics covered:

1. Challenging Exercise Myths: I discuss how the belief that intense exercise is the only way to lose weight is misleading.
2. Exercise & Increased Hunger: I share insights on how exercise can make controlling your hunger more challenging.
3. Decreased Daily Activity Post-Exercise: I explore how hard workouts can lead to less overall activity during the day.
4. Using Food as a Workout Reward: I address the common habit of overeating as a 'reward' for exercising hard.
5. The Reality of Caloric Burn: I shed light on the often misunderstood facts about the amount of calories burned through exercise.
6. Negative Reasons for Exercising: I delve into the issue of exercising from a place of self-punishment and how it affects long-term fitness goals.
7. The Problem with Gyms: I discuss why gym environments might not fit everyone best.
8. Finding Joy in Movement: I emphasize the importance of discovering enjoyable physical activities beyond traditional gym workouts.
9. Risks of High-Intensity Workouts in Weight Loss: I offer a word of caution against HIIT for individuals with significant weight loss.
10. A Comprehensive Approach to Weight Loss: I highlight the necessity of combining exercise with mindset shifts, proper nutrition, and lifestyle changes for effective and lasting weight loss.

Watch my The Cravings & Fat-Burning Masterclass:  https://www.neverdietagain.uk/register-podcast

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Transcript

Speaker 1 (00:00.046)
Want to know what sends shivers down my spine as a weight loss coach? It's what's the best exercise for weight loss? Go to method to try and lose weight. And some people have this belief that the only way to lose weight is to punish themselves with grueling workouts that they don't even enjoy. But let me tell you how to charge your long-term success and make you resent exercise altogether, which means you won't get the incredible benefits that exercise can bring.

whenever someone asks me.

Exercise is often as deep.

Speaker 2 (00:19.551)
this, this mindset can sabotage...

Speaker 2 (00:28.782)
I'm an author, personal trainer. For I've helped thousands of people.

and weight loss coach.

lose weight whilst eating the foods that they enjoy and without spending hours in the gym. Let me know in the comments below if you that the only way to lose weight is with hard exercise.

below if you believe.

Now I know that some people might find success in the short

Speaker 1 (00:45.452)
term by smashing the exercise but it's not a long-term strategy. Exercise is incredible. Thousands of reasons, too many to list in this video but weight loss is not one of them which I know you but stay with me and I'll explain exactly why I think that. My view is based on 10 years experience working with thousands of people from all over the world.

This is incredible for

Speaker 2 (00:55.7)
is a controversial view.

Speaker 2 (01:01.77)
without before I go into the reasons why I believe this let's first get one thing straight for weight loss to happen

you need to achieve a calorie deficit. And you can do this in a few ways. You can eat less, you can move more, or you can do a bit of both. Yeah, really simple, but of course in practice it can be quite complicated. But keep principle in mind whilst I talk you through the reasons why I think exercise is a terrible weight loss tool. Number one, it raises your hunger levels.

I that sounds right.

Speaker 2 (01:20.238)
keep this calorie deficit.

Speaker 2 (01:27.338)
Exercise Everyone knows what it feels like after you smash a hard workout This happens because when you exercise your body depletes stored So your body ramps up hunger hormone hungry so the You that you're ready Obviously if you eat less feeling hungry all the time it's Secondly for a lot of people when they do hard exercise their overall activity drops

You are starving.

Speaker 1 (01:37.28)
energy reserves. To make you feel you can replenish those stored reserves so you for your next bout of exercise. If you're trying to time make calorie control much harder.

Speaker 1 (01:56.942)
There's two.

reasons for this. Firstly, there can be a psychological switch thinking, I've done a hard workout, now I can lie down.

down the rest of day. I've earned doing nothing for the rest of the day. And so

Secondly, people are often so stiff and sore because of something called DOMS or delayed onset muscle soreness, physically can't

that they physically cannot get out and do some more activity.

Speaker 2 (02:17.218)
So ironically, even though someone may have done a hard workout, they may end up less

active over the course of the day which means they may actually be burning less calories net at the end of the day.

Thirdly, people often reward themselves with food. The thinking goes something like this, I've just done a really hard workout since-

Now I can go and enjoy a takeaway pizza. When you repeat times a day over the course of the week, that can lead to a massive increase in calories, which might potentially negate the calorie burning benefit of exercise.

Repeat that decision.

Speaker 2 (02:45.73)
Fourthly, exercise doesn't actually burn that... To put things into perspective. If you wanted to eat a chocolate bar, you'd have to walk for...

many calories unfortunately.

Speaker 1 (02:53.678)
42 minutes or run for 22 minutes to burn it off.

If you wanted a quarter of a pizza, you'd have to walk for an hour and forty minutes. Medium mocha coffee, you'd have to walk for fifty

minutes or run for 43 minutes and immediately

minutes and run for 28 minutes.

Just focus on exercise and not also on YouTube. Make sure you check out YouTube. Number five, exercising because of a negative reason, like you don't like how you look or you're punishing yourself like before, means you're never going to enjoy the process.

Speaker 1 (03:09.89)
looking at is a recipe for

Speaker 1 (03:20.974)
what you ate and I

Speaker 1 (03:24.718)
which means it's never gonna be a sustainable way of life.

Exercise should be a celebration of what you do not

your body can do a punishment for what you ate last night. If you do want to lose weight and become

the best version of yourself and get all the other learning process. Number six, most people are never going to enjoy it and that's okay. Not only is it expensive, it

benefits of exercise then learning to enjoy the process is key.

Speaker 1 (03:44.142)
Enjoy the gym environment.

be intimidating and confusing for people that have no idea what they're doing.

All that is completely fine, I help my clients realise that they

You don't have to go to a gym to get the benefits of exercise. Exercise is a terrible.

Once you realise the weight loss tool, you can take the pressure off.

Speaker 1 (04:05.29)
exercise to help the number on the scale in a way you truly enjoy. That could be tennis,

shift then you can start to move your body.

Babington squash.

swimming, netball, the list is endless. And lastly, if you do

You have, let's say, £20 to lose, you are literally walking...

Speaker 1 (04:20.942)
walking around with a weight jacket. This weight jacket will put a ton of pressure on your bones, tendons, ligaments and joints.

of your butt points. Doing hard strenuous exercise is going to put even more especially if you're

strain and can be very high risk. The bog standard gym where all they have to offer is HIIT classes, the interval training.

high intensity. Let me tell you this, if you have a lot of weight to lose, do not go

go to HIIT classes, you are very into yourself, it's going to be completely unenjoyable and it could make you believe that in order to lose weight you must smash your body and feel stiff and sore for days.

Speaker 2 (04:53.198)
You're probably thinking, Max, well that means I don't have to do any exercise.

exercise to lose weight. That's not what I'm trying to say. Let me be very clear, I'm not telling you that you shouldn't exercise. Like I said earlier, is incredible for thousands of reasons. When you combine

Say it.

Speaker 2 (05:02.082)
like exercising.

Speaker 2 (05:06.522)
it with mindset shifts, proper nutritional... be part of the weight loss picture and actually it seems that being active will help... you do have weight to lose I recommend walking more honestly the safest...

habits and lifestyle changes it can seem effective and doing exercise will help you maintain the weight loss. you can just walk that is the most effective way that you could get yourself into a calorie deficit. I'll talk length about this in other videos so make sure you check them out. Walk, steady state exercise, rowing, swimming and yoga. For most of my

I'm gonna tell you

Walking is a low intensity, just like slow cycling.

Clients they lose a lot of weight

Speaker 1 (05:38.548)
using low intensity steady state exercise and nutrition. you've lost the weight, they then transition into doing harder exercise. Times before on this channel, eating less and moving is a simple concept, but in practice, it can be very complicated. Exercise is incredible for thousands of reasons, but if you're just incorporating exercise to lose weight, you are likely to be disappointed. You'll get results when there's willpower and motivation, but as soon as those disappear, which they will,

access nutrition and mindset shifts and then once they've

As I've mentioned many times

More.

Speaker 1 (06:05.976)
you'll stop exercising and the results will stop. Overreliance exercise can lead to increased hunger, less activity, and potentially eating more. Make sure you're addressing the four pillars of weight loss, which is diet, nutrition, and activity.

See you time.

Speaker 2 (06:13.112)
So if you want long-term success.

Speaker 2 (06:17.746)
Sleep, mindset, nutrition. Thanks for watching guys, hopefully this was useful. Hopefully this has taken pressure off.

the exercise to achieve your weight loss result.

If you enjoyed the video, hit like, hit subscribe. I'll be posting many

More videos on a weekly basis teaching you how to lose weight and keep off in the long term.