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If you have ever tried to lose weight then I am sure that you will understand just how frustrating it can be. If you lose the weight then lapsing for just a few days can result in weight gain and another diet. Losing those excess pounds and keeping them off can be extremely difficult, but there are certain things you can do to ensure that you never regain that weight and so stay lean and trim forever!

When you do diet, you should make sure that you are losing fat and not muscle. If you lose your muscle mass then you will struggle to lose your fat because working your one pound of your muscle burns 35 calories every day. If you have little muscle then you will burn fewer calories. This is the reason why you should take aerobic classes as well as doing some sort of weight training.

When you read any dieting books they will tell you about the importance of aerobic activity and it is important to burn fat but you must work to preserve your muscles as well. Weight training can develop your muscles but need not actually be lifting weights. There are many ways that you can work your muscles and lose fat at the same time. We will tell you just how important both aerobic exercise and weight training is and why you should do both.

Aerobic exercise is referred to as cardio much of the time and includes running, brisk walking, cycling and aerobics classes. You can do any one of the list but the number of calories burned from each activity varies greatly can be up to 600 per hour depending on the effort you put in. Of course, you do need to take it easy to start with and work your way up.

Weight training, on the other hand, may be referred to as strength training. You metabolic rate will be high throughout weight training because you are working your muscles but this will lead to burning fat. This will enable you to lose weight because your resting metabolic rate will remain high and that burns far more calories throughout the day.

There was a research study performed in the 1990s that proved weight training could lead to fat loss as the subjects gained 3lbs of muscle and lost 4lbs of fat but ate 15% more in terms of calories over three months. This is fantastic considering the training with weights was only basic!

Contrary to popular belief, aerobic exercise does not result in an increased muscle mass. Instead, it can lead to a loss of muscle mass if you do not eat enough calories. It is infinitely easier to lose muscle than it is to lose fat so you do have to work at it, but do not stop when you gain weight. Muscle weighs more than fat so you may increase your weight but you will be leaner and more defined so look in the mirror rather than getting on the scales!

As you can see, weight training will help you to lose fat and gain muscle and now you know why and how! However, the final thing you should know is that women cannot bulk up to the same proportions as men because their hormone balance is different so do not worry about that! Maintain aerobic exercise and weight training and the fat will drop right off!

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