Aerobics for weight loss: myth or reality?

Over the years of training, I have observed many of my acquaintances doing aerobics for weight loss with the goal of eliminating unattractive fat. Unfortunately, all these people have chosen the wrong path.

I would like to explain to you why aerobic workouts are not the best way to eliminate excess fat.

I understand that it is quite tiring, but if you no longer pay attention to this important question now, you are guaranteed endless failures on the way to a properly sculpted and elastic figure.

So, to lose weight, you need to create a calorie deficit. However, my guess is that most readers are more interested in getting rid of unattractive fat than losing weight.

The key to a healthy body and a beautiful figure is to meet two basic requirements:

• Create a calorie deficit, which leads to weight loss.
• Practice strength training, which ensures that fat is burned.

Now I will tell you about the basic methods of losing weight.

1. Enough diet
2. High intensity aerobics (cardio) only
3. Diet and strength training

First let me tell you about the method, based only on diet.

Enough diet

One pound of fat contains 3500 calories. By reducing the number of calories by 100 per day, you can theoretically lose 4.5 kg of fat per year.

However, it is very likely that the body will be able to adapt to having lost a few pounds, which will lead to a slowdown in metabolism.

Furthermore, it is quite possible that at least some of the weight lost is muscle, not fat – this will slow down your metabolism even more.

This dietary phenomenon works like a pendulum. People start a diet in a calorie deficit and don’t do strength training, they actually end up losing 10-15kg, but most of the weight loss is muscle.

High intensity aerobics (cardio) only

What is aerobics? In fact, it is a workout based on aerobic exercises accompanied by rhythmic music. In the modern classification, aerobics for weight loss is included in one of the varieties of fitness.

Many popular magazines nowadays promote the idea that heart rate manipulation workouts burn fat but not muscle, but this may only be true if you are in a calorie deficit.

You can spend at least two hours a day on the treadmill, but if at the same time you consume more calories than you burn, you will promote fat deposition.

It is an essential law of nature, and in this situation there are no pills for weight loss, fat burning, etc. They won’t help you no matter how much you give them.

Additionally, a simple 30-minute waist aerobics activity, for example, can only burn 200 calories more than the amount of calories you burn simply by sitting on the couch.

Diet and strength training

Now let’s talk about strength training. In conditions of calorie deficit and strength training, where it is quite complicated for your body to react to performing exercises, the amount of fat will be mainly reduced.

But if at the same time you can pack on a few pounds of muscle, overall it will be great. One kilogram of muscle burns 200 calories a day.

Therefore, every kilogram of muscle you build on your body is capable of potentially burning 20 kilograms of fat per year, if you consume fewer calories than you expend.

Is this argument not enough?

As for the necessity of workouts, I have good news: You can build muscle mass effectively with two 30-minute workouts a week. These workouts won’t be easy. I’m talking about strength training, which will make you breathe hard and eliminate maximum sweat.

Who told you it would be easy? But if you want to get a well-sculpted figure and you really want it, then this is the way to go.

As for the type of workout, I highly recommend only basic exercises such as squats, push-ups, pull-ups, chest presses, deadlifts, bench presses, deadlifts, etc.

I also recommend not eating more than 500 calories a day. This will cause you to burn fat at the rate of about a pound per week.

In a year you can lose 23 kilograms and significantly increase your strength and endurance, provided that you really try to increase the number of repetitions or weight in each workout.

Believe in yourself! You will definitely achieve your goals!