Combining aerobic or cardiovascular exercise with anaerobic exercise is one of the most effective, clinically proven ways to lose weight. This is often done by supplementing cardiovascular exercise with a resistance training routine, but can also be accomplished by the addition of sprints or calisthenics. In any case, both forms of exercise must be complemented by a weight-loss diet in order to be effective. Together, these lifestyle changes will result in safe and sustainable weight loss.
Step 1
Begin a program of cardiovascular exercise. Choose from any number of exercise options, including brisk walking, running, biking, rowing, or using the elliptical trainer. Choose between low-intensity sessions of 45 minutes or more, high-intensity sessions of 20 to 30 minutes, or a combination of both. Aim for at least three sessions per week, increasing the number and duration of sessions as you grow accustomed to the program. As a rule of thumb, you should continue sessions to the point of fatigue, but not to the point of absolute exhaustion or severe discomfort. Adjust the duration and intensity of your sessions accordingly.
Step 2
Begin a program of anaerobic exercise. Choose between resistance training, sprints or other calisthenics. If you opt for resistance training, follow a full-body routine two to three times per week. Initially, avoid scheduling workouts on days when you are already scheduled for cardio. Aim to train for about 30 to 60 minutes per session. If you opt for sprints, perform them consecutively with enough rest between repetitions to catch your breath. Continue for about 30 minutes. If you opt for calisthenics, follow a routine of your choice so long as it falls within the same basic time parameters. Although you can introduce anaerobic exercise after beginning your cardiovascular exercise program, you should perform your anaerobic activity before your cardio when they fall on the same day, in order to avoid overexertion and possible injury.
Step 3
Adopt a diet conducive to weight loss. Even by combining aerobic and anaerobic exercise, you will not see optimal results unless you adjust your diet. Try the following simple adjustments to start: Dilute fruit juices with water or mineral water. Replace soft drinks with water or diet drinks. Replace sweets with fruits. Add a serving of vegetables or salad to your lunch and dinner. As a more general rule, try to replace carbohydrates in your diet with proteins. This will reduce your overall caloric intake in the short term, and help you maintain your weight loss over time.
Tips and Warnings
- On days that you plan to perform both aerobic and anaerobic exercise, stretch between sessions in order to minimize the risk of injury.
- Never begin an exercise or diet program without clearance from a medical professional.
Things You'll Need
- Access to cardiovascular exercise equipment
- Access to gym, optional
References
- The American Journal of Clinical Nutrition: Effects of exercise intensity on cardiovascular fitness, total body composition, and visceral adiposity of obese adolescents
- Metabolism: Contrasting effects of resistance and aerobic training on body composition and metabolism after diet-induced weight loss
- International Journal of Obesity: High protein intake sustains weight maintenance after body weight loss in humans
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