A physical workout regimen is a necessary part of any weight loss plan. The results create greater confidence that build momentum toward your weight loss goals. However, most people lose the potential benefit of a workout regimen by participating in overly intense exercise classes and gym routines. A balanced exercise plan, combining aerobic and anaerobic, will help you lose the most fat and develop a fit looking physique.
Both aerobic and anaerobic exercise burns fat. However, they do so in different ways and ultimately work better together to help you achieve your ideal weight and physique.
Aerobic exercise, such as jogging, cycling, elliptical trainer and the treadmill, is long and slow. You burn roughly 75% fat calories and 25% carbohydrate or sugar calories. Importantly, many people cross into a anaerobic state when they think they are working out aerobically. You need to avoid that. Aerobic exercise is not vigorous, it is a slow pace in which you can carry on a conversation with relative ease.
You can use a heart rate monitor to help you stay in the aerobic zone. Use the following guidelines: Generally speaking, the max heart rate of a man is 220 minus their age and max heart rate of a woman is 225 minus their age. At 50% of your max heart rate and not above, you are working aerobically.
Anaerobic exercise, such as lifting weights or sprinting, is short in duration and intense. You burn roughly 25% fat calories and 75% carbohydrate or sugar. A key benefit of anaerobic exercise is that it raises your metabolic rate higher than a aerobic workout and for a longer period once you are finished. This process burns fat as the body replenishes depleted energy stores from the intense workout. To take advantage of this, you cannot eat sugary or high carbo foods like pasta after your workout. Your body will snatch those calories instead of going to the fat stores to convert glucose for energy.
Anaerobic and aerobic exercise each have pros and cons. Combining them nicely balances the two. Aerobic exercise reduces stress, improves your circulation, burns more fat than anaerobic, but it decreases muscle mass. Anaerobic exercise increases muscle mass, increases cardio capacity but doesn’t burn a lot of fat. Combine both to maintain muscle, improve bone density, optimize your cardiovascular system and gain the fat burning benefit of both. As a final thought, the more muscle fiber you have, the more calories you burn throughout the day as your body works to repair and maintain those muscle fibers.