“To lose fat, you need aerobic exercise, and to gain muscle, you need to do heavy training.” This is a common myth among everyone. This concept is not completely correct. In fact, as long as you exercise, you can achieve the effect of weight loss and fat loss. Therefore, whether it is aerobic exercise or weight training, you can achieve weight loss and fat loss. It is currently believed that the “most efficient” way is to do aerobic and heavy training together, which can achieve the best weight and fat loss results in the same time.

What is aerobic exercise?

Aerobic exercise generally has three characteristics:

1. Requires use of large muscle groups of the body
   
2. Rhythmic
   
3. You can keep doing it
   
   Common aerobic exercises include running, cycling, flywheel riding, swimming, etc.

What is weight training?

Also called resistance training. Weight training refers to a training method that uses specific muscles or muscle groups to resist external resistance, thereby improving muscle strength and enhancing the strength of joints, ligaments, and tendons. So common weight training methods are as follows:

1. Dumbbell bicep curls
   
2. Weighted squats
   
3. Pectoralis major bench press etc.

Of course, weight training requires how much weight to lift, how many reps to do, and how long to rest in between. These are all proven and most effective methods. Randomly picking up dumbbells and lifting them twice will have no effect, and may also cause sports injuries!

I want to lose weight, should I do heavy training or aerobics?

Currently, the “most efficient” way is to do “weight training” and “aerobic exercise” together. It is more effective than “weight training” or “aerobic exercise” alone. It can lose the most weight and body fat in the same time.

1. Simply doing aerobic exercise will reduce the “number” of your weight a lot, but this will not only reduce fat, but also lose muscle.
   
2. When simply doing “heavy training”, the “number” of the weight will not change much, but the muscles will increase and the body fat will decrease. This is also the way many people choose to lose weight now.

Efficiency does not mean liking, continuity is the most important thing

Weight training plus aerobic training is currently the most “efficient” way to lose weight. But the most important thing is to find what you like and be able to persevere in exercise. Therefore, when time is limited and you can only choose one of two sports, it is recommended to find a sport that you are familiar with and like. If you force yourself to do an exercise you don’t like and cannot persist for too long, you will easily fail to lose weight.