Which Exercises Burn The Most Fat/Calories?

If you’re trying to get lean, or lose weight, I’m sure this question has crossed your mind a number of times.

It’s easy to follow the crowd and become a hamster on a wheel by doing endless hours of cardio on a treadmill or bike.

While it’s true that these exercises burn fat, they only burn fat during the workout a for a few hours after.

On the other hand, intense training, aka. weight training or interval training, burn overall calories and keeps your metabolism revved up for up to 48 hrs after.

Here’s a few examples to drive this home.

Your metabolism can be likened to a row machine and that wheel that spins when you pull the cord.

If you pull the cord slowly and steadily, yes it’ll move.  But when you stop, it’ll only go a few more revolutions before it stops also.

However, if you yank the cord really hard and really quickly then stop, it’ll continue spinning at a high rate of speed long after you’ve stopped pulling.

The reason for this is because during interval training or weight training, you’re breaking muscle down.

We all know (or you’re about to find out) that muscle burns fat around the clock.   Muscle to your body is like a heavy load is to a truck.

It takes a lot of energy to carry all that excess load around.  That energy comes from fat.  So the best way to burn fat is to build lean muscle.

The main reason your metabolism remains at an increased level is because when you do either weight training or interval training and break down muscle, your body has to repair the damage you’ve done to it.

Think of your muscles as an ant pile.  If you just remove some of the dirt, only a few ants will come out and repair it.  The damage will be repaired pretty quickly.

However, if you wipe out an entire chunk of the pile, all of a sudden you see hundreds of ants scurrying out to repair the pile.  It’ll be a day or two before they have it back to normal.

This was one of my favorite activities as a kid, by the way.

With that being said, which exercises burn the most fat by doing damage to your muscles, increase your metabolism, and build lean muscle?

The answer: Compound Exercises.

You can check out my blog on isolated exercises vs. compound exercises to get the real low down on what compound exercises do to your body.

My page on interval training will enlighten you as to how to do proper interval training and HIIT.

Some great compound exercises to rev up your metabolism, build muscle, and burn fat around the clock are:

1. Deadlift

2. Back Squat

3. Power Cleans

4. Standing Military Press

5. Pull Ups

6. Bench Press

7. Cable Rows

You can also check out my page on greatest muscle building exercises to get a video demonstration of these movements.

Incorporating these exercises into you routine will give you a great start to getting lean as well as building muscle.

Get Big. Get Ripped. Get Fit With Mitch.

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