Combining Weight Loss Exercises For Success

What are effective weight loss exercises? That's a good question, but a more important question we need the answer to is what causes you to lose weight? The simple answer to this question is, you lose weight when you take in fewer calories than you burn. Simple right? Well… maybe not so simple in practice. I will be writing a diet article (i.e., the calorie "take in" side of this equation) later, but this article will discuss the "calorie burn" side. There are many effective exercises out there, but which ones are best and why?
Two Major Types of Exercise

Aerobic and resistance training are both important to your weight loss success, and you will find effective weight loss exercises in both types.

Aerobic Training: differs from resistance training in both intensity and length of muscle contraction. Aerobic training is usually done with light or no weights, so intensity is less, but it's performed over a relatively longer time period.

Main Way Calories Are Burned: aerobic training is good for your weight loss program, mainly because of the amount of calories, in general, and fat, in particular, you can burn during the training. Runners call it "hitting" the wall, but this is the moment in your aerobic session when your body transitions from burning carbohydrates/sugars/glycogen to burning fat. Unlike the other type of weight loss exercises, aerobics does not, however, raise your basal (resting) metabolic rate as much… stay tuned

Example Exercises:

Distance Running
Cycling
Stair Stepper machine
Aerobics classes
Resistance Training: is a form of strength or weight training where each effort is performed against a specific opposing force created by resistance (e.g., weight, body weight, or band).

Main Way Calories Are Burned: the goalpurpose of resistance training is to strengthen and enlarge skeletal muscles. How does this support weight loss? With more muscle mass, your body will naturally burn more calories all day long, not only during the actual exercise like the weight loss exercises above!

Example Exercises:

Free Weights (Barbells, Dumbbells, etc.)
Resistance Bands
Weight Machines
What Are the Best Exercises For You?

The short answer is that this is a very personal question for you to answer, but here are some guiding principles. 1) You need exercises of both types for complete fitness (This goal should come before weight loss!). 2) These should be exercises you enjoy, and 3) You have to do them regularly (i.e., at least a few times per week)!

What Do I Do?

My weekly training plan usually includes the following weight loss exercises:

Day 1 - Resistance Training: Free Weights for "Push Muscles" (Chest, Shoulders, and Triceps)
Day 2 - Aerobic Training: Yoga (Runner's Yoga)
Day 3 - Resistance Training: Free Weights for "Pull Muscles" (Back, Bicep)
Day 4 - Aerobic Training: Plyometrics
Day 5 - Resistance Training: Free Weights for Legs (Quadriceps, Hamstrings, Calves)
Day 6 - Yoga or Rest
Day 7 - Rest

No need to follow my routine word for word, but this is an examle of how you can leverage the weight loss benefits of both aerobic and resistance training.