The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La. Kirk then devoured countless diet books promising quick weight loss, and pored over the latest research papers detailing new ways to accelerate fat loss, some of them proven, others still the subject of studies. Her book is the result of her findings and presents a diet that promises maximum fat loss with maximum nourishment in minimum time.
Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise, staying in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and planks. In a pinch, just do single sets of 10 for each exercise — you'll get optimal results for the time invested.
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