Which one is faster to lose weight, aerobic exercise or anaerobic exercise?

If we really want to make it clear whether aerobic exercise or anaerobic exercise is faster for weight loss, there is actually no absolute answer - aerobic exercise is better in the short-term emergency. In the long term, the pure fat mass lost and the sustainability of non-rebound are considered to be more efficient in anaerobic exercise.

I have been asked this question no less than ten times by friends around me who want to lose weight, and fans on both sides argue fiercely. Those who love doing aerobics feel that it is a waste of effort to keep the scales off for half a day without oxygen, while those who love to exercise feel that if they lose weight purely with aerobics, they will "lose weight" and rebound sooner or later. To be honest, I have tried both, and there are many ready-made examples around me.

A while ago, my best friend lost weight a month in advance to take wedding photos. She started running 5 kilometers every day at night and eating boiled vegetables. She lost 6 pounds in the first two weeks and tried on a wedding dress that was one size too small. At that time, she complained to me that people who lift weights are wasting their time. As a result, she got stuck in the third week. After running for an hour every day, her weight did not change. She couldn't help but drink an extra cup of milk tea and gained 2 pounds. She came to me crying and asked me what happened. In fact, it is because aerobic mainly consumes calories during exercise, and almost one-third of the weight lost in the early stage is muscle and water. Our basal metabolism is like a kettle at home. Muscle is the power of the kettle. The higher the power, even if it is not plugged in (no exercise), it can silently burn a lot more calories. Pure aerobic loses muscle, which is equivalent to changing the kettle from 2000W to 1000W. Even if you burn ten minutes more every day, the total calories consumed may become less. Of course, the plateau period is coming.

Last year, I had a male colleague who weighed 182 pounds. His knees were bad and he couldn't run. He could only start with basic strength training with the coach. He only lost 3 pounds in the first month. At the department dinner, someone teased him for wasting all his efforts after training for a long time. As a result, he lost 3 pounds in the second month. My waistline immediately shrunk by 6 centimeters at first, and I could easily pull up jeans that I couldn’t fit in before. I lost a total of 20 pounds in three months, and now I don’t see any rebound after eating hot pot and drinking cola. My body fat rate has dropped by almost 8 points, which means I have really lost fat.

Of course, it doesn’t mean that aerobic exercise is completely useless. If you are really in a hurry, for example, you have to attend an important occasion in half a month and want to quickly put on your little dress. Doing aerobic exercise in a short period of time can indeed quickly see weight changes, and the aerobic threshold is low. You can just wear sneakers and run downstairs. Unlike anaerobic exercise, you have to learn movements to find a sense of strength. Novices can easily be persuaded to give up. Oh, by the way, many exercise physiology studies have mentioned that the combination of the two is actually the most efficient. My current habit is to do 20 minutes of strength training after warming up to use up the glycogen reserves in the body, and then do elliptical training for 20 minutes. At this time, the proportion of fat consumed aerobically will be much higher. Last month, I lost 2 points of body fat and only lost 1 pound in weight. However, several friends around me asked me if I secretly lost ten pounds. My whole body looks much tighter.

To put it bluntly, there is no standard answer to weight loss. Just choose the one that suits your current needs. There is no need to argue endlessly about which one is better.