How do you want to effectively reduce fat? Anaerobic + aerobic

Why do I insist on running and controlling my diet every day? I still haven't seen any results after a month. Is there a fitness method that is most suitable for people who are overweight? How can I adjust myself? These doubts and questions often fill the mind of anyone starting their fitness journey. So, how should one practice to achieve effective fat loss? First of all, why do you want to go running? When people ask how to start losing weight, the answer is usually always the same: run, run, run. But have you ever asked yourself why you're running? The answer is simple. Running is an aerobic exercise that is easy and requires minimal effort. As long as you have the right equipment, you can start immediately. On the road, you might meet others who are also running, which makes you feel less alone and motivates you to keep going. If a friend decides to join you, the journey becomes even more enjoyable. If we use a game metaphor, "running" can be considered a beginner's skill. Its main purpose is to help you build confidence in your fitness routine. While aerobic exercises like running may not be the fastest or most efficient way to lose weight, they are cost-effective and the results come gradually. No matter your height or body type, just start running and stay consistent. (At least for January to March) Your fat loss journey has officially begun. For those who don't want to go to the gym, don't have a workout partner, or struggle with motivation, running honestly is a good starting point. You must stick to it first, then consider more advanced methods like HIIT, CrossFit, and other forms of fitness. When you run, it's like a snowball effect—each time you burn fat, your body naturally loses weight over time. What should I do after I keep running? Low-intensity, long-term aerobic training may seem effective at first, but compared to high-intensity anaerobic training, it actually burns fewer calories and fat in the long run. High-intensity workouts, such as HIIT, continue to burn fat and calories for up to 72 hours after the session. This means the effect of high-intensity training is “after-burn,” keeping your metabolism high and burning fat efficiently even after you've finished exercising. In short, the best way to reduce fat and gain muscle is through resistance-based anaerobic training combined with aerobic exercise. Resistance-based anaerobic training might sound complicated, but when you break it down, it's actually quite straightforward. Push-ups, for example, involve holding your body straight with arms extended, pulling your chest toward your shoulder blades, and lowering your body until your elbows bend at 90 degrees. Then, push back up while keeping your core tight. Rolling belly exercises involve lying on your back, lifting your shoulders off the ground, and engaging your core as you lower them again. Deep squats require standing with feet shoulder-width apart, squatting until your legs form a 90-degree angle, and ensuring your knees are aligned with your toes. Dumbbell lifts involve raising your arms while holding dumbbells, lifting one leg at a time, and maintaining control throughout the movement. Dumbbell bench presses involve lying on a bench, gripping dumbbells slightly wider than your shoulders, and pressing them upward while exhaling. The first step in anaerobic training is to improve your metabolism and promote the secretion of growth hormone, which helps build muscle and burn fat. So, the general training sequence is: resistance training - aerobic exercise - HIIT (if possible). In summary, running is a great starting point for beginners to develop willpower and lay the foundation for future strength training. If your current routine is no longer effective, try increasing the intensity slightly. If you're new and unsure of your plan, keep running for a month. If you stay committed, consider incorporating strength training into your routine.

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