4 best fat loss exercises, according to a top fitness trainer

Are you struggling to lose body fat? While losing a few pounds on the scale might seem easier, achieving real fat loss requires a different approach. Because fat loss is not just about cutting calories. It requires a curated approach, focusing on the right diet and targeted exercise, among others, to torch the fat effectively. According to Raj Ganpath, a top fitness coach who helps people transform, some workouts can help in fat loss. What are those exercises? Strength training, HIIT, pilates, or cardio? Let’s take a look.

One of the best exercises for fat loss, according to the fitness coach, is strength exercise. “This does not burn too many calories per hour but it builds muscle and by doing that it increases your basal metabolic rate which helps you burn more calories through the day and over the course of weeks, months and years, all of this accumulates and is very very useful when it comes to long-term weight management,” he says in a video shared on Instagram.

Yes, High-intensity interval training (HIIT) is an effective exercise program to cut fat from the body. The coach says, “This too doesn't burn too many calories per hour. More than strength training but definitely less than traditional cardio, but it increases your heart rate significantly and keeps it elevated through the day, so you end up burning more calories through the day.” But HIIT is not for everyone. It may be overwhelming if you are obese or overweight. This exercise regimen may not be suitable for those with knee problems or other health concerns.

Cardio can help you burn fat. The fitness trainer suggests adding traditional cardio exercises such as running, swimming, elliptical, or cycling to your routine. “These things burn a bunch of calories per hour but here's the key. Because the rate at which energy is used is very high, your body uses a variety of sources to come up with this energy, not just fat. That means your body gets the energy from its glycogen stores, which is basically glucose in the body, and from fat stores, and when you overdo it, it could even burn muscle and produce that energy. So while this is a great option, you want to be smart about it and you don't want to overdo it,” he says.

Yes, that’s right. Low-intensity workouts, too, can help you lose fat. Go for a walk or hike, depending on your fitness level and health. “Now these things are very similar to running or swimming or cycling, but the rate at which energy is used is much lower. So as a result of that, your body can focus on the fat stores and pull energy out of the fat stores and use them for the activity,” he said.

People often tend to overwhelm themselves with cardio to lose weight. This weight loss, however, does not equate with fat loss. “So if your goal is to just lose weight, you don't care about where this weight loss comes from, and you just want to think about the short term, then go ahead and do plenty of cardio. But mind you, I do not recommend this because in the long term, your goal needs to be not just somehow lose weight but to lose fat and sustain the activity, improve your body composition, and think about long-term weight management. If that is your goal, then you need to focus on all four things and try to use them sustainably in a smart manner,” the coach said.