When most people thing of exercising for fat loss they think of aerobic exercises like jogging, biking, rowing, etc.  And quite frankly, most people find these types of fat loss workouts boring, painful and ultimately ineffective.  The truth is, you should combine aerobic and anaerobic exercise for fat loss.

But first... what is "aerobic" and "anaerobic" exercise?

Aerobic means in the presence of oxygen.  Any activity performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is called an aerobic activity.

The benefits of aerobic activity are...

Increased Cardiovascular Function
Decrease in Body Fat

But prolonged aerobic exercise has its negatives...

Decreased Muscle Mass
Decreased Strength
Decreased Power
Decreased Speed
Decreased Anaerobic Capacity

I think you can already start to see why you should combine aerobic and anaerobic exercise.

Anaerobic means in the absence of oxygen.  Any activity performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity.

The benefits of anaerobic activity are...

Increased Cardiovascular Function
Decrease in Body Fat
Increased Muscle Mass
Improved Strength
Improved Power
Improved Speed
Increased Aerobic Capacity

And the negatives of anaerobic activity are...

Anaerobic activity requires an aerobic foundation

As you can plainly see, anaerobic activity is the better choice.  And you might be asking, "Why combine aerobic and anaerobic exercise?  Why not just do anaerobic exercise?"

You need to combine aerobic and anaerobic exercise because it is impossible to exercise at the high intensity level of anaerobic exercise for the entire workout.  Even if you try to work at such a high intensity, you eventually become fatigue and drift back into the aerobic zone.  So, while it is possible to exercise in the aerobic zone for the entire workout, it is impossible to exercise exclusively at an anaerobic pace.

This is why you must combine aerobic and anaerobic exercise for an optimal fat loss workout!

Now, at this point a lot of you might be patting yourself on the back saying your current workout does combine aerobic and anaerobic exercise. And if the best way to burn fat is to combine aerobic and anaerobic exercise... why haven't you reached your fat loss goals?

The sad fact is, most workouts claiming to burn fat combine aerobic and anaerobic exercise by doing "bodybuilding" style weight training followed by an aerobic activity.  And unless you plan to spend hours a day in the gym (like bodybuilders do), then you won't get the results they do.

To get the fat loss results you want, you need to combine aerobic and anaerobic exercise by performing a weight training program designed to burn fat with high intensity interval training.  This combination of aerobic and anaerobic training is the key to burn fat both during and after the workout.

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