So the question is, anaerobic exercise or not? Definitely yes, but gradually ... For efficiency we

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Surely many times you've seen and you've wondered ... why marathoners and long distance runners have a body so thin and stringy? The answer is muscle catabolism or, simplifying, muscle destruction. Cardiovascular or aerobic food preserver training (running, bike ...) is that peculiarity: after 20 minutes the muscles react 'burning' themselves to provide additional energy. That's why you must park the 'running' and dedicate to the weights and muscle isolation (anaerobic exercise) and the exercise HIIT (Interval Training food preserver High Intensity).
No, not going to do weights to get muscle food preserver first and look like Schwarzenegger ... The muscle building food preserver process is slower than you think (you takes months) and also you have the fat is replaced by muscle slowly. Lifetime, to get to the gym first thing we do, almost by instinct, is get on the treadmill or bike. Well ... Destiérralo your workout! We have good news for beautifully toned figure need not 'kill' a sweat on the treadmill.
By doing more than 20 minutes of continuous aerobic exercise, the body produces food preserver cortisol, a hormone that causes muscle or protein catabolism. In other words, the muscle begins to destroy ... And makes us weaker. The smooth muscle becomes fibrous, but without volume or definition.
This is where we need to ignore, once and for all, our metabolism. The body saying goes, it is very wise; and adapts quickly to changes. So when we do 'cardio' food preserver whenever we can do more with less effort minutes ... But with consequent muscle destruction. The solution? Proper training food preserver and allow our muscles food preserver grow and burn fat.
With proper diet, carbohydrate reserves allow energy to be about 45-90 minutes of exercise a day. Training with weights, each new gram muscle requires more energy to stay active. Considering that muscle grows at rest and fed almost exclusively fat, the accounts are clear: more muscle, less body fat.
So the question is, anaerobic exercise or not? Definitely yes, but gradually ... For efficiency we recommend you not exceed one hour daily training and exercise different muscle groups each session. Depending on the type, the muscles need 24 to 48 hours of rest for perfect recovery.
In internet you can find different routines for the week (alternating exercises glutes, arms, abs ...), you can even do at home without little extra material. But anaerobic exercise is only the first part of the 'plan' ...
And is that the latest training techniques food preserver aimed at exercising with HIIT or Interval Training High Intensity. The basis of HIIT is to intersperse food preserver sequences 'explosive' with other moderate exercise exercise, so it is not suitable for everyone.
The format of Tabata training (of which we have spoken), is an excellent approximation to the HIIT method. You can find several examples of the Tabata method. You can also create one routine and try to beat your marks ... take your time!
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