The anaerobic exercises are a must if you are trying to lose weight. Contrary to popular belief, performing weights and bodybuilding is the key to a lean, toned body. In fact, much research attests that weights are better than cardio.
One of them, published in the magazine 'Obesity', defends the thesis that men who work on strength on a daily basis are much less likely to accumulate fat around their waistline than those who spend the same amount of time doing aerobic exercise.
In addition, we have evidence of real people who, after trying both aerobic and anaerobic exercise, chose the latter. So do many fitness stars, such as Autumn Calabresean institution in the training world. "Muscle requires more fuel to function than fat, so you want lean muscle," Autumn told 'PopSugar'. "To build lean muscle, you must lift weights.".
But how do I know the right number of weights to lift? If your goal is to lose weight and tone your body, Autumn recommends doing two sets of 15 reps (2×15) and three sets of 10 reps (3×10). "The 2×15 is the most cardiovascular strength training, as your heart rate stays up, your muscles are used for fuel and you use less weight," she explained. "But I like to alternate this set with a 3×10 because we can't be afraid to build some lean muscle."
The ultimate training
Autumn assures that alternating between these two formulas will give you the body you've been waiting for: sculpted, toned and strong. That is why the combination of the two is included in its 80-day program, which aims to build muscle lean and, at the same time, burn fat.
Many women do not want to put on weight because are afraid of increasing the volume of their musclesand do a lot of reps with little weight. "This is said to prevent muscle growth, but I wouldn't worry about that. I think injury is more likely this way. When you do 30 reps of something, fatigue is going to set in and it's easier for your body to suffer," he says.
With this type of exercise, the weight shown on the scales may be higher, since muscle weighs more than fat. However, the percentage of fat will be lower, so we will look, inevitably, thinner. In a comparison between the same weight of muscle and fat, the latter occupies much more space. Therefore, kilograms are not a reference measurement and you may have a higher than normal fat index.
