To maximize your weight loss, use exercises that increase thermogenesis, your body's ability to use extra calories efficiently. You also can use full body exercise that increases your lean muscle mass, which will cause your body to burn more calories even in a resting state. An excellent way to maximize weight loss is to perform exercises that cause your body to continue shedding body fat even when you aren't exercising. Exercises such as squats with an overhead press, running and chin-ups are all designed to increase your resting metabolism by burning calories efficiently and adding lean muscle to your increasingly fit frame.
Running
Running is still one of the most effective calorie burning exercises; it will boost your weight loss by increasing your calorie expenditure. Running can burn 740 to 920 calories in one hour, depending on your pace and current body weight. An aerobic run will burn slightly fewer calories, but you will be able to maintain the pace for a longer time. Use faster-paced, short-distance runs to build more lean muscle and burn more calories in shorter exercise sessions. Run as fast as you can maintain and then return to a jog. For maximum benefit, alternate this way for your entire running session.
Squat and Press
Squats with the overhead dumbbell press are an efficient, full-body exercise to build muscular endurance and the lean muscle mass that speeds up metabolism and maximizes weight loss. Since it only requires a set of dumbbells or a barbell, you can perform this squat anywhere the equipment is handy. Stand up straight, with your knees slightly bent and your feet at hip-distance apart. Be sure to keep your toes pointing forward and shoulders back, not slouched, while squatting. Maintain proper back positioning, which means that your ears, shoulders and hips are aligned. Sit back into a squat position by pretending that you are sitting in a low chair. Keep your body weight in your heels not your toes. Keep your knees directly above your ankles and try not to let them protrude past your toes. Inhale as you squat down. Exhale as you return to standing and squeeze your hamstring and buttock muscles when you stand. Complete a full set of squats, consisting of as many repetitions as possible without sacrificing proper form. After a 60-second rest, you can complete a second set. Increase the weights to challenge your muscles consistently.
Pull Ups
Pull ups target all upper body and abdominal muscle groups. To perform this exercise, all you need is a stable pull up bar. Reach up to the bar and grip it comfortably. Your palms should face you. Stand beneath the bar and pull yourself up until your chin touches the top of the bar between your hands. Repeat this as many times as possible. As your strength increases, you can try wide grip and triceps pull ups for an added challenge.
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