Weight loss can be achieved only when there is a negative calorie balance created in your body through reduced calorie intake and burning of excess calories through rigorous exercises. In order to achieve sustained weight loss, you can either do aerobic exercises (such as brisk walking, running, jogging, spot jumping, dancing, cycling, swimming, elliptical bike training or stepping) or anaerobic exercises (such as weight training or sports like soccer and football). What you must realize from the beginning is that you cannot lose weight quickly and that you must work hard to shed those extra pounds from your body. So, don’t lose your motivation and enjoy your journey through the weight loss process!
By anaerobic exercises, we mean those exercises, which are extremely strenuous and where the rate of oxygen uptake by the body is much quicker than the rate at which oxygen is replenished. Therefore, the body is forced to use substances other than oxygen, such as glycogen, fatty acids, fat, calories, and proteins as a ready source of energy to fuel the workouts.
Anaerobic exercise burns more calories but exert greater demand for oxygen, as a result of which an oxygen debt is created in the body. Immediately after we begin performing any of the anaerobic exercises, an oxygen debt is created in the body and therefore, the muscle switch to carbohydrate breakdown in order to meet the increased energy demands, as a result of which the dependence on oxygen as a fuel is greatly reduced.
Most common anaerobic exercises include - lifting heavy weights or exercises like push-ups, pull-ups, sit-ups, leg lifts and squats. Other examples of anaerobic exercises include playing football, soft ball, soccer, sprinting, climbing, performing long jumps, etc. All these activities are very rigorous and have high energy requirements in the form of short bouts of energy.
The most common anaerobic exercise is weight lifting or strength training, which aids in building muscular strength and endurance in addition to adding to the muscle mass in the body. Since muscles are the most metabolically active tissues of the body, they aid in maintaining a high metabolic rate in the body even while the individual is sleeping or resting. As a result, the fat loss occurs in a sustained manner. On an average, 1 pound of muscle can burn about 30-50 Calories per day. However, the results of weight training are greatly dependent on the nature of the diet taken. If you eat a high protein diet, it will aid in burning the fat while not breaking down the proteins in the muscles (catabolic breakdown).