How to lose weight more effectively through exercise: Choosing the right aerobic and strength training methods

How to exercise more effectively to lose weight

There are three types of energy substances in our bodies: protein, carbohydrates, and fats.

The goal of weight loss is to maximize the use of fat for energy, so we need to find ways to improve fat utilization.

Fat burning efficiency is closely related to the type and intensity of exercise.

I. The Relationship Between Fat Burning Efficiency and Exercise Type

Exercise is divided into two types: aerobic exercise and anaerobic exercise.

Aerobic exercise, also known as endurance exercise.

Main energy supply method: aerobic metabolism.

Features: Low intensity, rhythmic, long duration, lasting more than 15 minutes.

Types: walking, jogging, walking and running alternately, climbing stairs, swimming, cycling, stationary cycling, treadmill, rope skipping, rowing, water skiing, skiing, ball sports, etc.

Anaerobic exercise, also known as strength training, weight training, or resistance training.

Main energy supply method: anaerobic metabolism.

Characteristics: It puts a lot of strain on the body and has a short duration, lasting only a few seconds.

Types: weightlifting, dumbbells, squats, crunches, barbells, etc.

Fat burning requires the participation of oxygen, so weight loss should focus on aerobic exercise to achieve higher fat-burning efficiency.

II. The Relationship Between Fat Burning Efficiency and Exercise Intensity

The proportion of energy supplied by fat decreases as the intensity of aerobic exercise increases.

The lower the exercise intensity, the higher the proportion of energy supplied by fat; the higher the exercise intensity, the lower the proportion of energy supplied by fat.

If we remain still, the intensity of exercise is the lowest, and fat accounts for the highest proportion of our energy supply.

However, in a resting state, although fat accounts for the highest proportion of energy supply, the total energy consumption is very small. Even if all the energy consumed is provided by fat, the energy consumption is not much.

If we appropriately increase the intensity of exercise, even if the proportion of energy supplied by fat decreases, the energy supplied by fat will also increase accordingly because the total energy consumption is high.

From the above two points, we can see that weight loss should focus on low-to-moderate intensity aerobic exercise, supplemented by strength training. This approach maximizes fat burning efficiency, minimizes muscle loss, and makes weight loss relatively easier.

Why am I not losing weight even though I do strength training three times a week?

Is losing weight difficult? Some people say it is very difficult. Why? They say they are exhausted but don't lose weight and can't get rid of all this fat.

I do strength training three times a week, and even when I'm exhausted, I grit my teeth and persevere despite the aches and pains all over my body. Why am I still so fat?

Many people think of going to the gym and using equipment for strength training when they think about losing weight, because they often see beautiful women or muscular men with abs using equipment to exercise, and that's the kind of physique they want to have, so they want to do strength training.

What's wrong with this?

First, it's important to understand that going from being obese to having abs or defined waistline involves a process of fat loss.

Actually, everyone has abdominal muscles, but they are not visible because they are covered by a thick layer of fat. When the body fat percentage in the waist area drops to a certain level, the abdominal muscles will become visible. Women's muscles are thin and not segmented, only two long strips, hence the name "vest line". Men's muscles are more developed and segmented, so you can see six or eight-pack abs.

Strength training is good for building muscle. If you don't see a decrease in weight even after three strength training sessions a week, it's possible that your muscles are growing, so your weight may actually be increasing instead of decreasing.

If you want to build muscle, you must do strength training; if you want to have abs but are currently severely overweight, it is recommended that you focus on aerobic exercise to lose fat first.

If your BMI is within the normal range, you can focus on strength training while controlling your diet to lose fat and gain muscle simultaneously. In the end, you may not lose weight, but your body fat will decrease and your muscle mass will increase.

However, you need to monitor changes in your body composition frequently and be able to endure the loneliness of not losing weight.

Why don't I lose weight even when my legs are so weak from running?

Isn't it said that "controlling your diet and exercising" is all it takes to lose weight? Why is it that even after running hundreds of kilometers until my legs are weak, my weight hasn't gone down? My belly is still so big? Burning body fat requires aerobic exercise, so why am I still not losing weight even though I run and cycle every day, sweating profusely?

As mentioned earlier, the best way to lose fat is through low-to-moderate intensity aerobic exercise.

The intensity of exercise is related to heart rate; the higher the heart rate during exercise, the higher the intensity, and the lower the heart rate, the lower the intensity.

The ideal exercise heart rate for weight loss is typically 60% to 80% of your maximum heart rate. The formula for maximum heart rate is: 220 - age.

There are now many wearable devices that can measure heart rate.

If you don't have the equipment, you can judge the intensity of your exercise based on the following descriptions: If you can still talk easily while exercising, it is low intensity; if you feel short of breath and have to take deep breaths to talk, it is medium intensity; if you can hardly talk and are panting heavily, it is high intensity.

Exercise intensity is individualized. That is to say, walking 5km in one hour is easy for some people and is considered low intensity, while it is very difficult for others, especially the elderly, and is considered moderate or even high intensity.

If you are so tired from running or cycling that you can't speak, it's considered high-intensity exercise, where the body mainly depletes glycogen.

Lower blood sugar levels increase hunger, leading to a larger appetite when eating. Even if you feel 70% full, you often eat more than you would when you are not exercising, resulting in excess energy intake and weight gain instead of weight loss.

If you can maintain the same calorie intake after high-intensity exercise and limit the proportion of fat in your diet to within the recommended limits, you can still achieve fat loss.

However, it's important to note that such high-intensity exercise often results in muscle soreness for several days. During this period of muscle soreness, it's common to reduce the amount of exercise or even stop exercising altogether, which reduces the total amount of exercise over those days.

It would be better to reduce the intensity of exercise, decrease muscle soreness, ensure that you can meet your daily exercise goals, and increase your total energy expenditure.

Some people experience excessive muscle soreness from exercise, making it impossible to maintain a long-term exercise routine and ultimately leading to failure in their weight loss efforts.

If you enjoy this feeling of being tortured, then this kind of exercise is also acceptable.