How to Burn Fat by Combining Aerobic Exercise with Anaerobic Exercise
Weight loss can be very challenging if your body is used to only one type of workout. Many different training programs teach "muscle confusion." Switching up different workouts for the same muscle (muscle confusion) is a great way to burn fat. This means incorporating workouts that use both anaerobic muscle fibers and aerobic muscle fibers in your exercise.
Instructions
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Different Muscle Fiber Workouts
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Workouts that use aerobic muscle fiber usually are rather easy to do but require a long time to become effective. For example, jogging for 10 minutes produces little benefit. To get some results from an aerobic muscle fiber workout, you need to spend at least an hour per workout.
Run, swim, cycle or do cardio for an hour to get your aerobic muscle fibers active.
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Exercise that uses anaerobic workouts is much more intense. Think of weightlifting or sprinting when you think of anaerobic exercise. These workouts are effective for burning fat. In fact, they can be much more effective than aerobic workouts (for weight loss) if done properly.
Lift weights or do some form of intense exercise, such as sprint swimming, sprint running or sprint cycling, to get your anaerobic muscle fibers active. Make sure you exercise enough to feel a little sore.
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Keep both types of muscles active for enhanced weight loss. When both types of muscles are active, they burn weight at the same time. Some people go to the gym, run on the treadmill and go home. Others just lift weights and don't do any form of aerobic exercise. The people who just work on their aerobic muscles, have aerobic muscles that are constantly active and burning fat. However, their anaerobic muscles are wasting away and are in a deactivated mode. It's the same situation for weightlifters. When you have both types of muscle fibers active, that means you burn double the fat even if you do not work out as intensely as people who focus just on the treadmill or just on weightlifting. But remember, you can't go to the gym and work out your arms and then go on the treadmill expecting both types of muscle fibers to be active. The anaerobic muscle fibers in your arms will be active but the aerobic muscle fibers will not. The aerobic muscles in your legs will be active but the anaerobic ones won't. For effective weight loss, you have to work out the anaerobic and aerobic muscle fibers in the biggest muscles of your body.
Lift weights with your arms and then go swimming. Swimming can be done another day but right after weightlifting is the most effective approach. You should be fresh because your aerobic muscle fibers have not been used.
For abs, do crunches the lazy way for about 100 repetitions (it is much easier than it sounds). Then apply some weight, which should keep you at about 8-10 reps per set. Do both ab workouts three times.
Squatting works out your anaerobic muscles. If you use weight, however, you burn more fat because you work out the larger anaerobic muscle fibers. You should do at least three sets, which should get you tired, and then move onto the treadmill for a 20-minute jog.
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