When designing an Exercise program for weight loss one of the most important factors is picking out the right exercises for the program.  Far too often I see people that are trying to lose weight using exercises that are ineffective for weight loss.  First of all you want to use exercises that give you the most bang for your buck or in other words use as many different muscles as possible.  The more muscles you use the more energy you expend and the greater the hormonal response.  This means to favor multi joint exercises over single joint and as always free weights over machines.  Sure you will have to use some single joint exercises but they should make up no more than 20% of the program.  Here are some of my favorite exercises to use for weight loss:

1.  Squat and its variations– The squat is an excellent exercise for not only the lower body but the whole body.  Sure your legs will get the majority of the work but the upper body works as well to support the weight.

2.  Deadlift and its Variations-The deadlift works almost every muscle in the body with its main focus on the posterior chain-glutes, hamstrings, and spinal erectors.

3.  Split Squat and variations–  The split squat is an excellent exercise for the lower body and helps fix imbalances due to its unitlateral nature.

4. Leg Press– Although the leg press is not a free weight exercise it does produce alot of growth hormone which is critical for fat loss.

5. Step Up and Variations– The step up is another excellent unilateral movement for the lower body that helps correct imbalances as well.

6.  All Pressing movements for upper body– This includes dips and all decline, flat and incline pressing movements with either dumbells or barbells.  These work the chest, shoulders and triceps

7.  Chinups/pulldowns and variations–  The chinup is superior to the pulldown but most people do not have adequate strength to do them and/or are too heavy.  They work the lats, biceps, and forearms.

8.  Rows and Variations– Rows are another excellent way to work the back and hit it from a different angle than chinups/pulldowns.  Both should be incorporated into the workout routine.

These are some of the best exercises not only for fat loss but overall strength and conditioning.  If your program does not include most of these exercises or variations then chances are you are not getting the most out of your program.