Losing weight is as simple as eating less and doing anaerobic exercise for up to an hour a day, 3 to 4 days a week. If you're lifting hard, then the only variable is your diet. Drop a couple hundred calories off of your intake every day for a week - if you aren't losing 1 - 2 pounds per week, take another couple hundred calories off. I would say, in general, no man should eat less than 1800 calories per day, however. If you are, and not losing weight, you should most definitely see your doctor.
Aerobic exercise is great, but you shouldn't do it to lose weight. Do it for the benefits to the cardiovascular system. Anaerobic exercise will add muscle mass which in turn increases your metabolism. Also, by strenuously using your muscles every week, your body has to continuously repair them.
That is important because our bodies are designed for survival. What I mean is that when forced to lose weight, your body will first burn whatever muscle it doesn't need, then resort to the fat. It takes less effort for your body to break down muscle than fat, so it does so first. Your body puts a priority on repairing itself, so it's going to be forced to not burn the muscles it is repairing and instead break down fat for the energy it needs because you're eating less than you need to maintain your weight.
That is a body building routine. Most people don't want to get a huge ass and well muscled but still protruding gut. It's also absurdly split up and apparently designed for someone already huge. Two different sets of squats AND deadlifts in the same day?! That is for some puffed up monster. That's just a complete waste of time for an athlete or someone going for fitness.
> Aerobic exercise is great, but you shouldn't do it to lose weight.
WTF? Distance is THE way to lose weight. There are a ton of bloated guys throwing around barbells. I never see a fat person making good time on the trails.
I'll qualify that a lot of genuinely fat people have insulin sensitivity issues and increasing muscle mass is actually a higher priority than aerobic training for that reason. But if you're just pudgy? Distance burns that off lickety split.
Aerobic exercise is great, but you shouldn't do it to lose weight. Do it for the benefits to the cardiovascular system. Anaerobic exercise will add muscle mass which in turn increases your metabolism. Also, by strenuously using your muscles every week, your body has to continuously repair them.
That is important because our bodies are designed for survival. What I mean is that when forced to lose weight, your body will first burn whatever muscle it doesn't need, then resort to the fat. It takes less effort for your body to break down muscle than fat, so it does so first. Your body puts a priority on repairing itself, so it's going to be forced to not burn the muscles it is repairing and instead break down fat for the energy it needs because you're eating less than you need to maintain your weight.
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