Fat Burning:aerobics Is Not Enough

Myth




When we aim at fat loss, aerobic exercise is the king!



Reality



Aerobic exercise is a proven fat burner.
For optimum results,though, you should combine aerobic exercise with other forms of exercise such as:





1) Resistance training and mainly training with free weights.



Resistance training will add muscle mass, which is beneficial for your basal metabolic rate since muscles are much more metabolically active than body fat.


That said, there are people that seriously overestimate this additional, metabolic contribution of muscles.Exaggeration always harms!



Resistance training will also help to:



- increase strength



- improve body functionality, balance and posture



- increase bone density



- induce aesthetical enchancement of the body



Try to determine the weight that will let you do 8-10 repetitions with an impeccable style.



Dont buy into the myth of many repetitions for a higher definition!



Definition has to do only with the body fat percentage and surely a big number of repetitions with light weights will not be the best investment for your time.



For maximum fat loss, after you finish your weight training session and with depleted your glycogen stores you can involve into a moderate intensity aerobic activity for 20-30 min.





2) High Intensity Interval Training and preferably sprinting.



HIIT is a very effective and muscle sparing form of exercise for maximum fat loss.Combine HIIT with resistance training or total bodyweight workouts.





3) Cicuit training with multifunctional total body involving exercises.



Try to include:



- exercises for the upper body: e.g. various types of push ups (including explosive or plyo push ups).



- exercises for the lower body: e.g. squats, lunges etc.



- exercises for core training: spiderman lunges,mountain climbers etc.



You can compile a set with let's say six basic exercises.



Perform them with no intervals and after a minimal interval at the end of the set just to catch your breath repeat them for 2-4 times.





- If you have limited time because of your multiple obligations.



- If for various reasons you dislike gyms




- and if you cannot exercise outdoors





total body workouts are ideal for you because they combine:





- aerobic and anaerobic training



- quick fat loss without a parallel loss of muscle tissue and potentially with some muscle gain.



(Yes! Under circumstances you can attain these conflicting objectives simultaneously!)



- excellent investment for your valuable time



- ample variety to fight off the possibility of boredom



- the option to use your own home as a gym



- considerable profits in terms of money and/or time.





Cyclical training with body workouts can give you always in combination with a discliplined nutrition a body envied by the most of the gym frequenters.



BUT



you need commitment, consistency, self motivation and self discipline, virtues owned by only a small minority.



To close the subject:



Fat loss and body composition improvement is a marathon and not a sprint race.



Take care:




*Excessive zeal can lead to serious training injuries and a recoil on your progression



*Consistency is the most critical parameter.



Select routines according to your fitness level and your spare time and try to acquire a minimal theoretical background on the subject. This will permit you to know what exactly you are doing.






Chris Strogilis