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Lose Weight Permanently by Building More Muscle

Aerobics is easily the most recommended method for losing weight. While aerobics definitely helps you lose weight, many people will be surprised to learn that lasting weight loss with aerobics alone is not very successful.

Pure aerobics is not the most effective and efficient way to lose weight

There are several key factors why aerobics alone is not the best way to stay slim long-term.

First, it’s important to understand that the amount of fat burned during extended cardio sessions is actually quite minimal. There are much more effective ways to burn fat than aerobics, one of which is diet. Dieting is four times more effective than aerobics for weight loss.

A second more effective approach than aerobics is resistance training. Unlike aerobics or fat cells, muscle mass burns calories 24/7, even while you sleep! The more muscle mass you have, the better. Just one pound of muscle burns 50 calories a day. In a year, that equates to five pounds of fat! If you gain two kilos of muscle, you will burn the equivalent of ten kilos in a year.

Aerobics definitely has its place in any effective weight loss program, but it’s important not to overdo it. The downside of long cardio sessions is that it causes a loss of muscle mass, known as muscle wasting. During long cardio workouts, the body begins to break down protein from the body’s muscle to get the sugar it needs for the rest of the workout. It would be more beneficial if it were breaking down fat for fuel instead of muscle, but that’s just how the human body works. This is why excessive aerobic activity is counterproductive to long-term weight maintenance.

Fitness professionals are beginning to realize the importance of resistance training in winning the war on fat; this is why you see instructors incorporating resistance bands and light dumbbells into their aerobics classes.

Why do muscles burn so many calories?

When you add more muscle mass to your frame, you increase your Basal Metabolic Rate (BMR), which is simply the amount of energy (calories) needed to maintain your body’s basic functions (nervous system, circulatory system, heart rate, etc.).

What is the most effective and efficient exercise for weight loss?

Start with 25 minutes of strength training followed by 20 minutes of cardiovascular exercise, three to four times a week.

If you can help it, the best time of day to exercise is in the morning because it increases your metabolism for the day. Training in the evening is not as effective because your energy levels are not as high, which reduces the intensity of your training, and more importantly, your metabolism is significantly reduced once you sleep. Since you’ll likely be sleeping relatively soon after your workout, you won’t be able to reap the benefits of burning calories that boost your metabolism throughout the day. The bottom line is that exercising at night won’t burn as much fat as you do in the morning.

summary

– Long cardio sessions are not the best way to burn fat because they cause muscle loss.

– Adding muscle to your frame through strength training will significantly increase the amount of calories you burn outside of the gym (the key to lasting weight loss).

– If you want to lose weight, it is best to exercise three to four days a week, in the morning.

– Training should consist of 25 minutes of strength training followed by 20 minutes of light to moderate aerobic exercise.

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