Muscle for life

What Are the Best Exercises to Lose Weight?

What Are the Best Exercises to Lose Weight?

If you want to know which exercises help you lose weight (fat, not muscle) fast, then you want to read this article.


Weight loss has rules.

Legit rules.

They’re mathematical in nature and we’re beholden to them whether we like it or not.

You can’t just break the rules because you don’t like them or because you hope they don’t apply to you. This is where many dieters fail.

A few of these principles relate to food intake and a few relate to what types of exercise you should do, which is what we’re going to focus on here.

There are many opinions on the subject, of course.

For example…

  • Some people say cardio is the ultimate weight loss exercise. Others say it’s actually quite ineffective.
  • Some people say weightlifting is for building muscle and not losing weight. End of story.
  • Some people say certain exercises will help you lose fat in certain areas of your body. Some say otherwise.

Well, in this article, we’re going to get definitive answers to these controversies and more.

By the end, you’re going to know exactly what types of exercise are best for weight loss and why, and how to make losing weight as easy as possible.

I want to start by making an important distinction.

So far, we’ve been talking “weight loss.”

Instead, we need to focus on fat loss, and here’s why…

Why You Don’t Want to Merely “Lose Weight”

best exercises to lose weight fast

What do millions of people resolve to do every January?

Lose weight, right?

That’s the wrong way of looking at it, though. What they really want to do is lose fat.

I’m not being pedantic, either–there’s a big difference between those two goals.

Strictly speaking, weight loss refers to reducing a number on a scale.

Well, you don’t know what you’re doing, you can lose plenty of weight…and wind up skinny fat.

If you want a simple demonstration of this, just follow one of the many popular weight loss diets and exercise programs that go something like this:

You’ll lose plenty of weight…comprised of both muscle and fat.

And as you can guess, muscle loss is the major concern here because the more you lose, the worse you look, even with a relatively low body fat percentage.

This is how you ruin your body composition.

If you go about it differently, though, and focus on losing fat while preserving muscle, the upshot is very different.

You may lose less weight but you’ll be better for it because you’ll have retained (or even gained) muscle, which means you’ll be much happier with what you see in the mirror.

So, you came into this article wanting to know more about “weight loss.”

I want you to start thinking “fat (and not muscle) loss,” though, because that’s what I want for you.

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

The Best Exercises for Weight Loss Aren’t…

worst way to lose weight

What kind of exercises do most people think they should do lose belly fat?

Ab exercises, of course.

What about thigh fat?

Squats are supposed to burn away that blight, aren’t they?

And so the list goes…

  • Lunges for butt fat
  • Rows for back fat
  • Curls for biceps fat
  • And on and on…

Well, these exercises don’t work like that. In fact, exercise in general doesn’t work like that.

Exercises burn calories, which aids in fat loss, and while research shows that training a muscle increases blood flow and lipolysis in the area, the effects are too small to matter.

That is, you can’t do crunches to get a six pack or hip thrusts to shrink your butt.

Ironically, if you want a certain area of your body to be leaner or “slimmer,” training the muscles without also reducing your body fat percentage will create the opposite effect.

It will simply end up looking bigger.

(This, by the way, is why many women mistakenly believe that weightlifting will make them “bulky.”)

The reason for this is fat loss is a whole-body process. You can’t selectively lose (or gain) fat in one region of your body or another.

Yes, all of us tend to store our fat differently, but the basic mechanism is the same–when we gain fat, we gain it everywhere, and when we lose it, we see a reduction in total-body fat mass.

What this means is you can use diet and exercise to get leaner, but some areas will lose inches faster than others.

(And unfortunately, the fat we want to lose the most is also usually the hardest to lose, but that’s another discussion.)

What Are the Best Exercises for Weight Loss, Then?

Best Exercises for Weight Loss

The best exercises for weight loss meet several criteria:

  • They burn a significant amount of energy.
  • They result in little to no muscle loss.
  • They don’t place the body under too much stress.

By focusing on these types of exercises, you’ll lose fat (and not muscle) as quickly and “painlessly” as possible. You may even gain some muscle, too.

Now, what most people don’t know is the “secret” to getting ripped isn’t doing a handful of “special” exercises like air squats, planks, butt raises, or anything else.

It’s doing the right type of exercise.

(The truth is there is no “secret,” really, but some approaches certainly work better than others.)

In other words, it’s not so much about the individual exercises that you do as the style of exercise.

Let’s break this down.

Is Cardio the Best Type of Exercise to Lose Weight?

cardio for weight loss

If you ask someone that wants to lose weight what they need to do, what will they say?

“Diet and exercise,” right?

And if you ask them what type of exercise, what will the likely answer be?


You know, walking, jogging, swimming, biking, and so forth.

Unfortunately, this guarantees little in the way of weight loss (even when you do quite a bit).

In fact, research shows that you can just wind up fatter as a result, mainly by negating its already meager weight loss benefits by unconsciously eating too much and/or reducing other forms of physical activity.

Hence the throngs of overweight people in your gym crowding the treadmills, wondering why they’re still not losing weight.

There are two reasons why your traditional cardio workout is a mediocre (at best) weight loss tool.

Cardio doesn’t burn all that much energy.

If you’re like most people, running vigorously for 30 minutes is pretty exhausting.

Guess how much energy it burns, though?

Anywhere from 400 to 600 calories, depending on your speed and body weight.

If that sounds like a lot to you, consider that it’s the amount of energy in…

  • A handful of nuts, some yogurt, and an apple.
  • A large blueberry muffin.
  • A plain bagel with cream cheese
  • A waffle with a drizzle of syrup
  • 4 slices of bacon
  • 4.5 ounces of cheese

The point isn’t that you shouldn’t eat nuts, muffins, or bacon when you want to lose weight, of course, but this:

Cardio workouts don’t burn as much energy as we wish they did, making it very easy to eat back all the calories burned (and more).

The same could be said of many other types of workouts as well, by the way.

This is why people that say you just need to “move more” to lose weight are missing the forest for the trees.

Increased physical activity can help, of course, but if you don’t know what you’re doing with your diet, no amount of exercise is going to be enough to keep the needle moving.

Your body “learns” to burn less energy.

You probably know that an energy deficit is required to lose fat.

(If not, read this article.)

And you probably know that in almost all cases, a “weight loss plateau” boils down to eating too much.

(If not, read this article.)

What you may not know, though, is when in a calorie deficit, your body works to diminish it through moving less and promoting overeating.

It does this because its goal is to maintain homeostasis. It doesn’t want to be in a calorie deficit.

One of these adaptations is an increase in energy efficiency.

The net effect of this is, over time, your body burns fewer and fewer calories doing the same workouts (it becomes more energy efficient in doing them).

This shrinks your calorie deficit, which slows down your weight loss.

When this happens, many people don’t understand what’s going on and try to fight fire with fire.

They resolve to “move more” (do more cardio) and while this increases energy expenditure (and thus fat loss), it can also accelerate muscle loss and metabolic slowdown.

They often reduce caloric intake to near-starvation levels as well, which only makes matters worse.

All this is why I generally recommend that people keep cardio to a minimum when dieting to lose fat.

Yes, you read that correctly.

If we’re just talking body composition, the less cardio you can do when cutting, the better.

What does all that mean specifically, though?

What qualifies as the “right” amount (and type) of cardio?

The Best Type of Cardio for Weight Loss

hiit cardio for weight loss

There are two types of cardio that I believe are best for losing weight:

1. High-intensity interval training (HIIT)

2. Walking

That probably sounds contradictory to you.

How could the hardest and easiest forms of cardio both be the “best” for fat loss?

Well, it’s precisely because of their opposite positions on the “exertion” spectrum.

Let me explain.

Why HIIT is Best for Rapid Fat Loss

HIIT is Best for Rapid Fat Loss

High-intensity interval training, or HIIT for short, is a style of exercising where you alternate between periods of (almost) all-out and low effort.

Hence, the name.

The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath).

HIIT is fantastic for weight loss because it burns a large amount of energy in a relatively short period of time (and has semi-significant “afterburn” effects as well).

A study conducted by scientists at The University of Western Ontario shows just how effective it really is.

Researchers had 10 men and 10 women train 3 times per week, with one group doing 4 to 6 30-second treadmill sprints (with 4 to 6 minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (jogging at about 65% of VO2 max).

The results?

After 6 weeks of training, the subjects doing the intervals had lost significantly more fat.

Yes, 4 to 6 30-second sprints burn more fat than 60 minutes of jogging.

This isn’t just better for your social life–it’s better for your muscles, too.

You see, research shows that cardio workouts can directly impair strength and muscle hypertrophy gains.

These effects are compounded and magnified when you’re in a calorie deficit, which is why doing too much cardio while cutting can cause a considerable amount of muscle loss.

Well, with HIIT, you can have the best of both worlds: relatively short workouts that burn a considerable amount of fat and minimally impact muscle.

So, if you’re sold on HIIT, you probably have a few questions, such as…

  • How “intense” do the high-intensity intervals need to be in terms of exertion and length?
  • How “restful” and long should the rest periods be?
  • How long should the workouts be?
  • How frequently should you do HIIT?

Basically: what actually qualifies as a HIIT workout and how do you get the most out of this type of training?

Read this article to find out.

Walking: The Easiest Way to Lose Fat Faster

walking for weight loss

When viewed in terms of fat burning, walking is no HIIT, but it deserves more attention than it gets.

You see, it’s not nearly as effective for maximizing fat loss, but it’s definitely the easiest way to increase energy expenditure and lose weight faster.

Case in point:

A study conducted by scientists at California State University with college-aged men and women found that subjects that ran a 10-minute mile burned about 190 calories.

Subjects that walked a 19-minute mile burned fewer calories, of course, but it’s not as few as you might think–about 111 calories.

If you walked a few hours per week, then, you could augment your energy expenditure by anywhere from 1,000 to 2,000 calories, which could translate to an additional 1 to 2 pounds of fat loss per month.

Not too shabby.

Research shows that this is enough to significantly reduce the risk of heart disease and all-cause mortality (death from any cause), as well.

Furthermore, studies show that walking can counteract the effects of stress and reduce cortisol levels.

This is significant because managing stress (and thus cortisol) levels is an important part of minimizing muscle loss while restricting calories to lose fat.

You do this primarily by managing how much you eat and exercise, and this is where many people go astray.

They eat far too little and exercise far too much, and this can cause a whole slew of problems ranging from depression to muscle loss to low energy to food cravings and more.

Well, walking is great in this regard because, unlike more intense forms of exercise, it places very little stress on the body.

That means that you can “safely” add several hours of weekly walking on top an already rigorous exercise schedule without risking overtraining.

Weightlifting: the Unsung Hero of Weight Loss

weightlifting best for weight loss

Most people mistakenly associate weightlifting with “bulking up” and not “slimming down.”

That’s probably because, as we discussed earlier, they’re too focused on weight as opposed to body composition.

You see, weightlifting isn’t a good way to lose weight because it causes muscle gain, which makes you heavier…but research shows that it’s an extremely effective way to speed up fat loss.

For example, let’s review a study conducted by scientists at Duke University.

196 men and women ranging from 18 to 70 years old were separated into three groups:

1. Resistance training (RT)

This group did three 60-minute resistance training workouts per week that consisted of 24 sets of machine exercises.

2. Aerobic training (AT)

This group jogged three days per week for about 45 minutes per workout.

3. Aerobic and resistance training (AT/RT)

This group did both of the workouts above, which summed up to about 5 hours of exercise per week.

Which group do you think lost the most weight?

Well, after eight months, scientists found at the aerobic training group topped the weight loss charts.


They also lost the most muscle.

Guess who lost the most fat (and gained muscle to boot)?

You got it–the aerobic and resistance training group.

These “recomp” effects have been seen in several other studies as well.

The bottom line is this:

If you want to lose fat as quickly as possible while preserving or even building muscle, then you want to do both resistance and aerobic training.

What Type of Weightlifting Is Best for Weight Loss?

best exercises to lose love handles

The weightlifting best for losing fat would do two things:

1. Burn a significant amount of energy without over-stressing the body.

2. Overload the muscles to stimulate muscle growth.

Well, there happens to be a weightlifting workout that fits that bill perfectly: One that emphasizes heavy compound lifting.

By “heavy,” I mean handling weights that are 70%+ of your one-rep max (and ideally closer to 80 to 85%).

The reason for this is simple: it burns a lot of energy.

A study published by scientists at Democritus University of Thrace (Greece) found that training with weights in the range of 80 to 85% of 1RM significantly increases metabolic rate over the following three days, burning hundreds more calories than training with lighter weights (45 to 65% of 1RM).

Similar effects were seen in a study conducted by researchers at Gama Filho University (Brazil) as well.

By “compound,” I mean focusing on compound exercises, which are those that train multiple major muscle groups (like the squat, deadlift, and bench and overhead press).

To nobody’s surprise, research shows that compound exercises burn more energy during and after training than isolation exercises (which isolate one major muscle group, like the biceps curl).

For example, just four heavy sets of deadlifts can burn over 100 calories, and that’s not taking into account the additional energy expenditure burned due to the “afterburn effect.”

As luck would have it, this style of weightlifting is also best for building muscle and strength, which serves our purposes perfectly.

That’s why thousands of people have used workout programs like mine to successfully build muscle and lose fat at the same time.

The “Best” Weight Loss Exercise Routine?

best weightlifting exercises to lose weight

If you want to see all this in action, do the following:

  • 3 to 5 1-hour heavy weightlifting sessions per week

If you need help creating a weightlifting routine, check out this article.

  • 2 to 3 25-minute HIIT sessions per week

If you’re not sure how to best program your HIIT workouts, read this article.

  • 2 to 3 30 to 45-minute walks per week

If you’d like to know a bit more about the benefits of walking, this article will help you.

If you do that and follow a proper meal plan, you will lose fat (and not muscle!) faster than you ever have before.

What About Supplements?

best supplements to lose weight

I saved this for last because, quite frankly, it’s far less important than everything else we’ve covered so far.

You see, supplements don’t build great physiques–dedication to proper training and nutrition does.

Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans.

Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging.

So, while workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.

The truth of the matter is there are safe, natural substances that have been scientifically proven to deliver benefits such as increased strength, muscle endurance and growth, fat loss, and more.

As a part of my work, it’s been my job to know what these substances are, and find products with them that I can use myself and recommend to others.

Finding high-quality, effective, and fairly priced products has always been a struggle, though.

That’s why I took matters into my own hands and decided to create my own supplements. And not just another line of “me too” supplements–the exact formulations I myself have always wanted and wished others would create.

I won’t go into a whole spiel here though. If you want to learn more about my supplement line, check this out.

For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your efforts to lose fat.


As weight loss boils down to energy consumed vs. energy expended, caffeine helps you lose fat by increasing your body’s daily energy expenditure.

Caffeine also improves strengthmuscle endurance, and anaerobic performance, and also reverses the “morning weakness” experienced by many weightlifters.

Part of maximizing the fat loss benefits of caffeine is preventing your body from building up too much of a tolerance, however. The best way to do this is to limit intake, of course.

Here’s what I recommend:

  1. Before training, supplement with 3 – 6 mg caffeine per kg of body weight. If you’re not sure of your caffeine sensitivity, start with 3 mg/kg and work up from there.
  2. Keep your daily. intake at or below 6 mg per kg of body weight. Don’t have 6 mg/kg before training and then drink a couple of coffees throughout the day.
  3. Do 1 – 2 low-caffeine days per week, and 1 no-caffeine day per week. A low day should be half your normal intake, and a no day means less than 50 mg of caffeine (you can have a cup or two of tea, but no coffee, caffeine pills, etc.).

Personally I get my caffeine from my pre-workout PULSE, which contains a dehydrated and concentrated form of caffeine (caffeine anhydrous) shown to be more effective for improving performance than what is naturally found in beverages like coffee.

PULSE also contains clinically effective dosages of 5 other ingredients scientifically proven to improve workout performance:

And what you won’t find in PULSE is equally special:

  • No artificial sweeteners or flavors..
  • No artificial food dyes.
  • No unnecessary fillers, carbohydrate powders, or junk ingredients.

The bottom line is if you want to know what a pre-workout is supposed to feel like…if you want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver…then you want to try PULSE.



Yohimbine is made from the Pausinystalia yohimbe plant, and it helps the body “tap into” fat stores.

(Not a very technical explanation, I know–if you want to know exactly how it works, check out this article of mine on how to lose stubborn fat.)

Yohimbine accelerates weight loss, but only works if you’re training in a fasted state. Elevated insulin levels negate yohimbine’s effects.

I’ve cut both with and without fasted training and yohimbine and I can say with absolutely certainty that with is noticeably faster. So much so that I think the biggest benefits of fasted training are that it lets you use yohimbine and it makes the other supplements discussed in this article more effective.

By itself, fasted training will make a slight difference in how quickly you lose fat. Combined with these supplements, however, it’s quite dramatic.

In terms of dosages, research has shown that .2 mg/kg of body weight is sufficient for fat loss purposes, and that ingesting it prior to exercise is particularly effective.

Some people get overly jittery from yohimbine, so I recommend you start with .1 mg/kg of body weight to assess tolerance. If you feel fine, then increase to the clinically effective dosage of .2 mg/kg.

Furthermore, yohimbine can raise blood pressure. If you have high blood pressure, I don’t recommend you use it.

In terms of which specific yohimbine supplement I recommend, you’re probably not surprised that I’ve included a clinically effective dosage in every serving of my pre-workout fat burner FORGE.

FORGE is a fat burner made specifically for use with fasted training and it contains clinically effective dosages of…

  • HMB. β-Hydroxy β-Methylbutyrate (also known as HMB) is a substance formed when your body metabolizes the amino acid leucine.

Research shows that HMB is an extremely effective anti-catabolic agent,  which means it’s very good at preventing muscle breakdown. And this means you will recover faster from your workouts and experience less muscle soreness.

  • Yohimbine. Research shows that yohimbine enables your body to reduce fat stores faster, and it’s particularly useful as you get leaner and are battling with stubborn fat holdouts.
  • Citicoline. CDP-choline (also known as citicoline) is a chemical that occurs naturally in the brain that increases levels of another chemical called phosphatidylcholine, which is vital for brain function.

Research shows that supplementation with CDP-choline improves attentional focus, and I included this in FORGE because most people find fasted training more mentally draining than fed training and CDP-choline can help counteract this.

The bottom line is FORGE helps you lose fat–and “stubborn” fat in particular–faster, preserve muscle, and maintain training intensity and mental sharpness.

intermittent fasting supplements

PHOENIX Fat Burner

With the weight loss market valued at a staggering $60.5 billion and more than one-third of U.S. adults obese, it’s no surprise that there’s a glut of “fat burners” for sale these days.

And for the same reasons it’s also no surprise that fat burners are some of the most expensive supplements on the shelves and feature some of the loudest marketing claims, often making big promises of “scientifically proven” rapid fat loss.

The reality is most “fat burners” are junk but there are a handful of natural, safe substances that have been scientifically proven to accelerate fat loss. And that’s why I created PHOENIX.

PHOENIX’s caffeine-free formulation is helps you burn fat faster in three different ways:

  • It dramatically increases metabolic speed.
  • It amplifies the power of fat-burning chemicals produced by your body.
  • It increases the feeling of fullness from food.

It accomplishes this through clinically effective dosages of several ingredients, including…

Through these mechanisms, naringin also works synergistically with synephrine and hesperidin to further accelerate the basal metabolic rate.

Research has show that supplementation with forskolin accelerates fat loss and increases testosterone levels.

  • And more…

The bottom line is if you want to lose fat faster without pumping yourself full of stimulants or other potentially harmful chemicals…then you want to try PHOENIX.


The Bottom Line on the Best Exercises to Lose Weight

best for rapid weight loss

We’ve covered a lot in this article, so here’s a quick summary:

Make that your mantra and I promise you’ll get better results in the gym than you ever have before.


What’s your take on the best exercises for weight loss? Have anything else to share? Let me know in the comments below!

admin admin

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

Want more awesome stuff like this? Enter your email address to get the weekly newsletter.
LIKE MUSCLE FOR LIFE? Let Google know!
Leave a Comment!
  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:


    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

    • Richard Salvitti

      My body fat % went from 12 to 15.5 in two weeks after increasing calories 1000 and cutting reps in half to 6 and increasing weight according to 80% 1rm..but and my muscle % went down 2 percent point but my weight stayed the same…I’m trying to bulk up…what do I do?

  • Aikas

    Mike, great article! 🙂
    Btw I always wondered if there are any muscle preserving benefits to training each your Abs and Calves 2-3 times a week when Cutting or once a week would be plebty? Also, should one keep the additional weekly sets for Shoulders and Upper pecs, the ones in 8-10 rep range?

    Have a great evening!

    • Good question. I suppose once per week for both would be fine while cutting.

      I do like to do that myself, yes.

  • Andrew

    Hey Mike,
    If I am in a calorie deficit while my protein is 1 g per lb of body weight (in order to not lose muscle) but I am drinking alcohol and eating a lot of fat that day will I gain fat or is it impossible to gain fat while in a calorie deficit? I’ve read a ton of your articles/BLS and the article about alcohol but I want to be sure about this one because the whole alcohol consumption thing confuses me a little bit. I know in your article you said you can gain more fat while drinking alcohol and eating fatty foods but seeing if that applies while in a calorie deficit.

    • That’s fine. If you’re keeping your protein high and staying in a cal deficit, you’re good.

      The weight gain/loss all comes down to energy balance. However, when it comes to the quality of the weight gain/loss, macros play a big role. You want to make sure you’re keeping your protein intake high. Check this out:


      My pleasure! Hope this helps! Talk soon.

  • Kam Barnes

    Hey Mike,

    So, what if I did 3-30 min HIIT sessions (recumbent bike) with 5 lifting sessions (BLS routine) & implemented 3 hrs of walking per week (4-45 min sessions)? Would this be too much or would it be fine?

    Also, A bit off topic from this article but when I’m training upper body in general I feel more of a pump sensation on my right side than my left on both barbell and dumbbell work. I’ve recorded my form to check and I don’t see any form issues. I don’t see any significant disproportionate features in the mirror either and my left side is as strong as my right side for the most part. I was just wanting to know if it could be normal for me to feel a pump more on one side than the other when training.

    Thanks in advance!

    • That’s a lot but you may be able to swing it. Kind of depends on your body, really. Let’s see how it goes.

      Hm that’s interesting. I’ve heard from quite a few people with muscle imbalances but not pump imbalances, haha…

  • P Mort

    I’m coming around to the rationale of losing fat over losing weight, but the corporate world loves to cling to the idea of BMI with the ever-rising popularity of mandated health assessments that directly impacts your health insurance rates. You could be in the best shape of your life, built like an NFL defensive back or something with maybe 6% BF, and be paying more because your BMI lists you as “overweight”. That sucks.

  • Craig

    Hi Mike, big fan of the blog and of Bigger, Leaner, Stronger. I’ve been implementing the program over the past few months but am having issues with knee pain when I squat over 115 pounds. As squats are one on your main compound movements, can you suggest anything else as an alternative ?

    • Happy to hear it! Thanks for the support!

      Cool you’ve been rolling on the program.

      Regarding the knee pain, check this out:


      If you’re having trouble with knee pain currently, however, I recommend you take a break from squatting for recovery. In the meantime, feel free to leg press and hack squat.

      My pleasure. Hope this helps! Talk soon!

  • Jeff Sperla

    I’m not sure why you hate on cardio so much. I just read the meta-analysis that you posted and there were only decrements in the lower body, not in the upper body. And that’s only if you are doing resistance training along with cardio. If you were to do aerobic exercise only, you would have increases in muscle hypertrophy, I’ve seen the research to back it up but it makes perfect sense; train muscles during running, muscles adapt by getting stronger. You’re only thinking about in terms of someone like YOU who lifts 5-6 times a week. And keep in mind that most people who run, do not run for only 30 mintues. I run for up to 90 minutes, sometimes more. That’s close to 1500 calories I’m losing, just in one run.

    Every single biology, biochem, o chem and most importantly, exercise physiology class has told me that the body will only use protein for energy as a last resort. It’s much more effecient to gain ATP from glycolysis and beta-oxidation. This is basic, fundamental science. If you ingest enough protein before and after a cardio workout, your body has no business catabolizing muscle tissue.

    I think a lot of the stuff you talk about is spot on! You obviously have read a lof of the research. But for me, I’m 5’10 212 range and an endomorph, It’s very, very hard for me to cut fat but doing a lot of resistance training, So the only thing that has worked to lose weight and fat is running. I have a LOT of muscle naturally though. I could even afford to lose a little bit of it and pack it on later after I lose the weight. Running is working for me and it seems to curb my appetite as well. I just wanted to put that out there for anyone who is having trouble losing weight or fat by just lifting weights.

    • Thanks for the comment Jeff!

      I really don’t hate on cardio. I do 1 to 1.5 hours per week myself (plus some walking).

      Check the article again. AT lost more weight and significantly more muscle.

      The correlation of more cardio = less muscle growth has been seen in quite a few studies, but the effects are most significant when the amount of cardio being done starts hampering muscle recovery.

      That’s why most bodybuilders do low-impact cardio like walking or biking and don’t go crazy with the volume or intensity.

      Regarding your trouble with fat loss, diet is the likely culprit here. Check this out:


      • Jeff Sperla

        Thanks for the responses guys! I’m not sure what you mean by shock. I’m actually learning about shock right now in nursing school and there’s a few different types: hypovolemic, septic, allergic, cardiogenic and neurogenic shock. I don’t remember learning anything about exercise induced shock.
        I’m a pretty strong guy, naturally. The amount of weight wasn’t the issue, it was what Mike said, diet. I’m not saying RT doesn’t burn energy, it obviously does. I guess it was really stimulating my appetite and I wasn’t watching the calories. I’m thinking of going on one of Mike’s custom diet plans but for now, I’m back on myfitnesspal and I’m keeping watch of the calories. Plus, I’m going super bored of just doing cardio so I’m going to start doing some more RT.

        For the last six months I’ve been doing a lot of cardio and I haven’t noticed any type of muscle loss. My BF% is dropping fast too. Extended periods of cardio really isn’t going to “break down” or destroy any type of muscle. Will it hinder some recovery gains that you made from lifting in the lower body? Maybe, probably nothing noticeable though.

        Here’s the moral of the story: This stuff is challenging and frustrating. I AM down from 230 lbs endmorph to about 213 lbs today but its slow. I guess I just have to remember to keep at it and stay patient! I think my goal is 205ish with 10-15% body fat. Thanks again.

    • Bogdan Stefan

      Hello Jeff !
      I think you might stay to much in the box.
      Lets take all the factors in consideration.
      Running 90 minutes is obviously what you are doing and , in my opinion , you are actually putting your body in a little state of shock , that is why it also curves your appetite. As per RT if you cant burn energy doing that , again , i think , that you might be doing some things wrong , and not lifting enough weight.
      Think about sustainability also !
      Will you be able to run 90 min every day and some days spend 1 hour in the gym to ?
      Isn’t the best answer , cutting a bit more calories from the diet and finding a balance where you can actually start lifting some heavy , nice looking , weights?
      Isn’t that actually the goal? to be strong and lean , not only lean.

      think it over please because i think you are searching to reason your actions instead of trying also new things.

      I can tel you that after listening to Mike and concentrating on logging my weights and going heavy , the muscles get bigger and they feel like a rock ! I am sure you would want!

      Best of luck !

  • disqus_tKJPG0MNIV

    Hi Mike,

    I’ve been a fan of your newsletter, articles and the
    shredded chef cookbook for a while. After liking Pulse and your Whey protein, I decided to try out Forge. I’m a male, about 175 pound, 6’ and always fighting against belly fat/love handles. I’m generally lifting heaving, doing HIIT, and
    training fasted (discovered I actually PREFER training fasted with BCAAs). I’ve tried out Rusty Moore’s Visual Impact
    Fitness before as well. I can lean out decently in most of my body but my belly and love handles amazingly stubborn. I actually can’t remember not having them (even when I was in was in high school and playing soccer every day).

    Anyways, in an effort to try something new I picked up Forge.
    I took two yesterday and went for a decent walk. I definitely felt ‘chills and a bit nauseous’. I took it again before my morning fasted workout
    (20 min HIT sprints and 20 min low intensity elliptical (pretty close to walking)). I took four tablets today and felt pretty bad. I almost felt like I had the
    flu. I definitely had to dial back the intensity of my sprints and was still out of it when I got to work later.

    I suppose my big question is: if I have to dial back Forge to just
    two pills, will it still be effective in helping with the stubborn fat? Or am I better off dropping this supplement all together and getting a better workout in?


  • Michael

    Hi Mike,
    While cutting from 15% bf down to 10%, do you prefer 3, 4, or 5 times a week strenght training, including to your recommended 2 to 3 hours HIIT?
    I read in one of your articles that you could maintain muscle with 2 or even 1 workout a week.

    • Hey Michael! 5 is ideal. 3 or 4 times a week would work too, though.

      For HIIT, check this out:


      Yep, that’s right, but it is tougher when you’re in a deficit. It’s also important to remember that the more exercise you do, the more cals you burn which will help with the fat loss.

      Welcome! Talk soon.

  • Arafat Sultan

    A great article! Now we know how to effectively use weight lifting to reduce fat! Thanks a million. Does weight lifting also help to maintain or achieve great sexual health i.e. better control over erection and ejaculation?

  • Nick Chrabkowski

    Would an hour of walking a day in addition to lifting 5 days a week and doing hiit 3 days a week be too much?


    • Oh not at all! You can even do more HIIT without issue.

  • Jesse Self

    Mike, I have a question. As a former elite cross-country runner, I can still jog 8-9 minute miles for hours and not even breathe heavy. Would such slow jogging be similar to the benefits of walking for the average person or should this still be treated as cardio and run me at the risk of overtraining if I ran 4-5 miles after my weight lifting workouts to expedite fat loss? Walking would add so much more time, and a 5 mile jog is not difficult for me at all. Thanks.

Sign in to Muscle For Life
or use your MFL Account