There’s not a subject out there more controversial than “the best exercise”, especially when it comes to weight loss and anti-aging. You see all these people in the gyms, during the aerobics classes, on machines, on treadmills, but how much good is that really doing?
To be honest with you, for weight loss, it’s not doing much at all, and for anti-aging, it’s actually causing harm. So then what do we do? What is the answer?
Well, the answer is short interval high intensity training or just high intensity interval training (HIIT), which we call burst training. The best part of this type of training is that instead of spending hours on a treadmill, or on aerobics classes, or running around parks, basically you’re spending 10 minutes 3 times a week.
Pretty hard to believe, but HIIT is the best exercise that gets the results, especially for weight loss, and it doesn’t age you prematurely.
HIIT vs Long Distance Training
When you’re doing the long distance training you’re building up a lot of oxidative stress that your body has to combat. This actually ages you at the cellular level, and the key to anti-aging is fixing the cell, controlling the inflammation and oxidative stress.
Long-distance enduring type of training actually increases the oxidative stress. Your body can deal with short term oxidative stress, but the problem is when oxidative stress goes chronic. Now you’re aging much faster than you want.
What do we do about exercise? Well, I believe that humans were meant to exercise, but we’re meant to exercise at high intensity burst. When you’re exercising, when you’re going long and slow, you’re creating oxidative stress.
But here’s the bigger problem: the hormones that are involved in weight loss and anti-aging actually go in the wrong direction. So for example, when you’re on the treadmill for an hour, you’re actually lower your growth hormone and your testosterone for more than a day (at least 36 hours).
Now here’s the great news: when you go short burst like 30 to 60 seconds high intense intervals, your growth hormone and your testosterone
actually elevates for about 36 hours, which is the exact opposite.
I know what you’ve been taught: if you stay in the fat burning zone you’re gonna lose weight and that’s good for your heart, right? Well, guess what!? When you’re in the fat-burning zone, you’re burning fat, but what’s really happening for the next day or two?
You’re actually losing muscle, which lowers your metabolism, your growth hormones and your testosterone. So guess what!? Long distance training doesn’t work for weight loss, but it works against you and actually ages you prematurely.
On the other side, high intensity training raises your growth hormone and your testosterone and you’re ending burning fat after you finish your workout. As a matter of fact, when you’re doing the HIIT workout, for that 30 to 60 seconds, you’re burning no fat at all, you’re burning just stored sugar.
As far as anti-aging goes, your body actually benefits from the short term oxidative stress and from the elevated testosterone. Not only you’re gonna lose more weight, not only does it take less time, but you’re actually not ageing yourself prematurely.
Don’t take my word for it, look at a marathon runner or an athlete that do endurance training, then look at a sprinter. One carries a lot of muscle naturally, the other has a catabolic look and has fat around the waist. Also look at their skin, look at their hair and eyes and you’ll see a big difference.
Best Exercise To Lose Weight
If you want to age slow and even slow down the aging process at the cellular level, you need to raise your growth hormone and your testosterone. And a HIIT workout is the best exercise to do just that. Here is how you should do it:
1. Go hard 30 to 60 seconds of exercise (hard means you can’t talk to the person next to you).
2. Rest for 1 to 2 minutes (double of your exercise time).
3. Repeat 5 to 6 times (up to 10 times if you want).
4. Do this workout every other day.
The best part of this best exercise to lose weight is that you can do it on anything: treadmill, elliptical, jumping rope, squats, stairs climbing etc. Another type of exercise that is great for weight loss and anti-ageing is resistance training (lifting weights). So why not combining burst training with lifting weights?!
The best exercise for weight loss, testosterone boosting and anti-aging I can recommend you is the “squat, curl and press” exercise in the picture below. Just remember that the heavier the dumbbells are and the faster you move, the faster the heart rate is and the better it works.