I will answer this question according to my experience, and hope to encourage you and others to look at another form of weight loss besides aerobic exercise, instead of being bothered by the shame brought by what I am about to mention to you.
The best way to lose weight is dieting-but when you add weight training, the effect of dieting will be further amplified. Exercising muscles means stronger metabolism, effectively reducing body fat, and turning your body shape into slimmer, stronger and more athletic. 5 simple and effective ways to lose weight successfully by combining weight and diet. If you are not sure what to do, please hire a professional.
If you want to know the key to exercising muscles and benefit from it, you must find a coach who can help you every step from the beginning. They will teach you good forms, correct techniques and skills that can help you achieve your goals faster. This should be your first step. Invest in this area, and you will see some amazing benefits over time. Finally, when you are good at weightlifting training, do it yourself.
If you have some experience, try these two simple techniques; Change your rhythm, because it enters the anaerobic system and causes the loss of body fat.
Multi-joint exercises, such as squats, lunges, hard lifts and bench presses. Compared with standard machine exercise, these exercises will exercise more muscle fibers, so you will burn more fat, increase your strength and ability, build muscles faster, and keep your metabolism at the peak, even after the fitness.
Increase your protein intake during training.
When you start weightlifting training, you'd better increase your protein consumption, and at the same time, at intervals of the day. This will help you recover from exercise and increase the speed at which you burn your body fat reserves. Protein is a thermogenic substance, which needs a lot of energy to digest. Make it your main source of nutrition.
Try intermittent fasting.
If you go on a diet, the effect of reducing fat is extraordinary. Add weight-lifting training and healthy diet, and you don't have to worry about those ineffective calorie-controlled diets anymore! I suggest you start with an empty stomach, then get used to it and extend your eating time. Soon, you won't feel hungry, your hunger for food will stop, and you will find yourself more energetic, more focused and healthier. This is by far the best long-term use strategy.
If you must do aerobic exercise, then HIIT is the best for you.
HIIT training is a fierce sprint, and then a positive recovery. The sprint can last for 20-30 seconds, and the rest can last for 30 seconds. You can continue to do this intermittently for about 20-25 minutes. Anything more will have a negative impact on your fat loss process. This is a good tool, which can be used to eliminate abdominal fat without endangering your hard-earned muscles. Different from steady aerobic exercise, HIIT exercises strength and muscles, and increases energy consumption after exercise, which is very similar to weightlifting. Overall, this is a very successful strategy, which combines weight to provide a perfect environment to promote metabolism and burn body fat at the same time.
I really hope this will encourage you to start using weightlifting as a long-term weight loss strategy instead of standard aerobic exercise. You can contact me on my website at any time, or join me on facebook and insta social. If this answer is useful to you in some way, please feel free to vote.