Why anaerobic exercise can increase muscle mass and reduce fat

Anaerobic exercise can achieve both muscle gain and fat loss effects, mainly by stimulating muscle growth and improving metabolic levels through short-term high-intensity training.

Anaerobic exercises such as squats, hard pulls, bench presses, and other resistance training aim to achieve muscle volume growth by destroying muscle fibers and promoting excessive recovery. An increase in muscle mass will raise the basal metabolic rate, allowing the body to burn more calories when at rest. This type of exercise mainly relies on the phosphate system and glycolysis for energy supply. Although less fat is directly consumed, excessive oxygen consumption after exercise can sustainably improve fat oxidation efficiency for several hours. High intensity interval training and other anaerobic exercise modes can significantly activate the secretion of growth hormone and testosterone, which can promote protein synthesis, increase muscle mass, and accelerate fat breakdown. Muscle repair after exercise requires a large amount of energy, and the body will prioritize mobilizing fat reserves for energy supply. The accumulation of lactate produced by anaerobic exercise can also stimulate adrenaline secretion, further activating lipase activity. For those with a large body weight, it is recommended to transition from low-intensity aerobic exercise to avoid joint injuries. When engaging in anaerobic exercise, attention should be paid to gradually increasing the load, arranging 2-3 strength training sessions per week with protein supplementation, and supplementing carbohydrates appropriately after training to help muscle recovery. Maintain sufficient sleep and water intake, and avoid excessive training that can lead to elevated cortisol levels and hinder weight loss. It is recommended to combine aerobic exercise with anaerobic exercise, which can improve cardiovascular function and achieve better body shaping effects.