Opening Remarks

Hey everyone! Today I want to discuss a question I've been frequently asked during my decade-plus career. I'm sure many of you have wondered: why isn't your weight budging despite lifting weights at the gym every day? It's frustrating to look in the mirror and still see that belly fat wobbling around! This actually involves a widely misunderstood concept - which is better for fat loss, anaerobic or aerobic exercise?

The Scientific Truth

To be honest, I was also a novice when I first started, totally fooled by claims that "anaerobic exercise is better for fat burning." Back then, I would just go hard with the barbells every day, getting dog-tired, while my weight stayed exactly the same. It wasn't until I took the time to properly study exercise physiology that I realized how badly I'd been misled.

According to the latest 2023 research data from the American College of Sports Medicine (ACSM), moderate-intensity aerobic exercise burns 500-800 calories per hour, while strength training only burns 200-300 calories in the same time period. The difference is massive - it's like comparing a high-speed rail to a bicycle, they're not even in the same league!

The Data Speaks

Let's look at some more detailed data. This comes from a 12-week controlled study of 1,000 fitness enthusiasts - regular people like us, not professional athletes. The results showed that the purely anaerobic training group lost an average of 2.3 kg - that's less than 5 pounds in three months. The purely aerobic training group lost an average of 4.1 kg, doubling the effect. But the most impressive was the combined anaerobic + aerobic group, with an average weight loss of 5.7 kg - the results were amazing!

What does this data tell us? Relying solely on weightlifting for fat loss isn't as effective as running or swimming. But the kicker is, if you combine both training methods, the results are even better than having rice with Lao Gan Ma!

Deep Analysis

Why is this the case? We need to talk about the body's energy metabolism system.

Let me make an analogy - it's like charging a battery. Anaerobic exercise is like fast charging - super quick at first, but limited by battery capacity. Aerobic exercise is like slow charging - slower, but can keep going continuously.

Specifically, during anaerobic exercise, we mainly rely on the phosphagen system and glycolysis for energy. These systems are like your phone's fast charging system - limited energy reserves. Just like your phone, even with fast charging it only lasts a day. But the aerobic system is different - it can continuously break down fat for energy, like a lamp that's plugged in, staying lit as long as you want.

In other words, when you're doing squats, your body uses an energy system similar to "combat mode" - high power but low endurance. When you're jogging, you're using "power-saving mode" - lower consumption per instance but sustainable for longer.

Practical Advice

So the question is, how should we arrange our training schedule?

My years of experience tell me that a reliable fat loss training plan looks like this: Schedule 3-4 strength training sessions per week, 45-60 minutes each, focusing on heavy compound movements. What are compound movements? Things like squats and deadlifts that work multiple muscle groups at once. Then on non-strength training days, do 30-45 minutes of cardio - walking, jogging, swimming, whatever you prefer.

I had a student, Xiao Wang, who did exactly this. This guy was stubborn before, doing strength training 5 times a week like he was on steroids, but couldn't lose weight. After adjusting his plan as I suggested, he lost 8 kg in three months, and importantly, kept all his muscle mass - his physique actually looked better.

Important Notes

Of course, there are several key points to consider when making a training plan:

First is progression. I've seen too many people jump straight into high-intensity training from social media videos, end up feeling like they're falling apart the next day, and quit altogether. What's the correct approach? Start with low intensity, like fast walking for two weeks, then gradually increase intensity as your body adapts. It's like gaming - you start with easy mode, you wouldn't jump straight into Souls-like games, right?

Second, warm-up is essential. An interesting study in "Frontiers in Sports Medicine" from January 2024 showed that proper warm-up can reduce the risk of sports injuries by nearly half! So do at least 10 minutes of dynamic stretching before each workout, making sure to mobilize all the necessary areas.

Common Misconceptions

Let's talk about some particularly misleading misconceptions:

The first is the claim that "anaerobic exercise burns fat for 48 hours afterward." This is pure exaggeration! This statement greatly overstates the effect of Excess Post-exercise Oxygen Consumption (EPOC). What's the real situation? Even after intense strength training, this afterburn effect lasts at most 24 hours, and the extra calories burned are only about 100 calories. That's less than an apple - how could it burn fat for two days?

The second is "fasted morning cardio burns fat better." This sounds reasonable but is completely false. A 2023 study in "Exercise and Metabolism Research" found no difference in fat loss between exercising on an empty stomach versus after eating. So if you're uncomfortable running on an empty stomach, feel free to eat something before exercising.

Personalized Advice

After all this, I'm sure many of you are wondering: how should I start?

Ask yourself a few questions: How much time can you devote to exercise each week? What types of exercise do you enjoy? Do you have any injuries or special conditions?

Based on your answers to these questions, you can find the most suitable exercise method for you. For example, if you're working overtime until you can't recognize your dog, you could wake up half an hour earlier and start with daily fast walking. Once your body adapts, gradually add some simple strength training. The key is finding your own rhythm rather than blindly following trends.

Conclusion

That's all for today's share, hope it helps you avoid some detours. Fat loss isn't something that happens overnight - we need to exchange ideas and progress together. Just like leveling up in a game, fitness needs to be approached gradually.

Remember, fat loss isn't about speedrunning - it's a marathon. Stay patient, trust the science, and you'll definitely achieve your desired results.

By the way, next time I plan to talk about nutrition, mainly discussing why diet-based weight loss usually leads to rebound. Interested friends, remember to follow me, and I'll see you next time!