Can strength training plus aerobic exercise help you lose weight?

The answer is yes. Combining the two can not only lose weight, but also have a longer-lasting weight loss effect than strength training alone or aerobics alone. It is also easier to achieve the tight, non-loose lines that everyone wants.

I lost weight with my best friend last year. She weighed 132 pounds at the time at a height of 165. She had been running for two months, 5 kilometers a day, and ate cucumbers when she was hungry. She did lose 6 pounds, but after eating two more barbecues, she immediately gained 5 pounds back. Her face was still slumped, and she looked lethargic. Later, I asked her to change to strength training three times a week, each time training her legs, shoulders, back, and core. After the strength training, she did not need to run hard, but just rode the elliptical machine for 30 minutes. The speed did not need to be fast, just keep a normal conversational rhythm. She was not allowed to eat boiled vegetables. I just replaced her daily cup of pearl milk tea with sugar-free oolong tea. Add milk, replace half of the white rice with brown rice for dinner, and eat two more pieces of steamed fish or fried chicken breasts. After two months, she only lost 4 pounds when she stood on the scale, but her waistline shrunk by 7 centimeters. The jeans that couldn't be pulled up at the hip can be stuffed into a fist. Colleagues around her asked her if she had secretly lost ten pounds.

Many people have a misunderstanding that failure to lose weight means they have failed to lose weight. Some even say that strength training becomes heavier the more you practice, and you cannot lose weight at all. This actually completely ties the weight number to the fat loss effect. Think about it, the difference in volume between muscles and fat of the same weight is almost three times, just like the difference between a pound of cotton and a pound of iron. They look completely different in size. Losing weight quickly does not necessarily mean losing fat, it may also mean losing muscle or water. If you rely solely on aerobics and dieting to lose weight, at least 30% of the weight lost will be muscle. Without muscle, the basal metabolism will decrease. You will consume fewer calories than before when you lie down and do nothing every day, but you can regain it by eating a little more.

Strength training plus aerobics can just make up for this shortcoming: strength training will stimulate muscle growth and help you stabilize or even increase your basal metabolism, which is equivalent to your daily daily consumption "basically" being more than others. Aerobics will create an additional caloric gap during exercise and help you brush off excess fat. When the two are put together, the weight you lose will basically be pure fat. Not only will you become leaner and firmer, but it will also be less likely to rebound.

Of course, there are also many people who have gained two or three pounds in the first two weeks of training, and are so panicked that they feel that they have practiced wrong. In fact, there is really no need. When you first get into strength training, your muscles will be congested with blood and water storage, and muscle glycogen storage will increase. It is normal for weight gain. You can feel whether the fat on your waist is softer, and whether wearing clothes is easier than before. These are much more reliable than the numbers on the scale.

Finally, I have to be honest, no matter how good the combination of exercise is, it can't withstand the high fat and sugar content. If you reward yourself with a hot pot milk tea every time you finish training, then any exercise will be useless, let alone strength and aerobics. After all, the core of losing weight is still a calorie gap. Exercise only helps you open this gap to be healthier. You don't have to be hungry to the point of dizziness, and you won't lose weight when you lose weight. It is much better than being thin due to pure starvation.