A workout plan for maximum fat loss isn’t complete without anaerobic exercises. Conventional wisdom is that regular aerobic exercise is all you need to burn fat. This is simply not true. You need to include both for maximum fat loss.

The word “anaerobic” means “in the absence of oxygen”. These exercises are fueled by the energy in your muscles and weight lifting is the best example of anaerobic exercises. Fitness experts agree that as little as 30 minutes of strength training two or three times a week is sufficient to experience the benefits described below.

One of the greatest benefits of weight lifting is that as you build more muscle, you'll burn more fat - even at rest! Muscles burn more calories per unit volume than any other tissue in your body. The lean muscle mass you build during weight lifting will help you attain your weight loss goals even as you sleep!

The more lean muscle you build, the easier it becomes to keep fat off and to lose even more! The best workout plans will incorporate regular aerobic exercise with anaerobic exercise 2-4 times per week for maximum fat loss.

Here are just a few of the benefits of anaerobic exercises:

Speeds Up Metabolism
The more muscle you have, the more calories those muscles will burn throughout the course of the day. Keep building those muscles by performing anaerobic exercises at least 2-4 times each week and you'll get that metabolism revving!

Strengthens Bones
By properly performing your anaerobic exercises, you will increase the density and weight of your bones more than you can with any other type of exercises. While osteoporosis may not be a concern for you now, taking care of your body with the right anaerobic exercises can pay huge dividends for you and your body down the road.

Hardens Joints
It is a very simple rule: build muscle to protect joints. An example of this rule is found when you do squats. Squats are an exercise that “hardens” the knee joint and this happens by building bigger ligaments and muscles. By hardening your joints through anaerobic exercise, you are giving your body an edge against potential injuries.

Increases Your Energy
In order to understand how anaerobic exercise can boost your energy levels, just remember this: muscles store glycogen (sugar) and this energy is called into action when you are performing physically challenging exercises. When you perform your anaerobic exercises, you increase muscle size and ultimately your ability to store energy. Building bigger muscles is the natural way to increase your energy and be healthy in the process.

Increases Sports Performance
Suppose you're a tennis fanatic. Chances are you are always looking for ways to improve your serve and ground strokes. Anaerobic exercises, by working on the strength of the muscle groups in your shoulder, for instance, can have a dramatic impact on your serve and hitting. The same is true for virtually all sports: anaerobic exercises help build muscles that will ultimately help improve your game.

Lowers Blood Sugar
The primary destination for the sugar (glycogen) we consume is the muscle. For people already with an active lifestyle (and who perform anaerobic exercises weekly! -hint, hint), this sugar is either burned immediately or simply stored for future use as fuel. If you are a couch potato or have a less-active lifestyle, then this sugar is turned to fat.

Furthermore, insulin, the hormone that regulates blood sugar, does not work as well for inactive individuals. The result may be an increase in blood sugar levels. Anaerobic exercise is vital to maintaining healthy and steady blood sugar levels.

Recaptures Youth
After we hit 40, the body can lose upwards of six pounds of muscle every ten years. Turn back the clock by acquiring and maintaining the same muscle mass you had in your early twenties. Anaerobic exercises will help you build back this muscle and increase your energy level and overall health in the process!

Improves Your Appearance
There is no better solution for the slouch-shouldered, bent-over look of middle age than an increase in muscle mass. If you're tired of "looking your age," anaerobic exercises can go a long way to help make you look younger and stronger!

Gives You Some Control of Your Life
The ability to control how you look and feel is a wonderful thing that should not be taken for granted. Anaerobic exercise is a great way to gain strength and feel better about yourself and your self-discipline. The results are gratifying and are due to you—and you alone! You are the master of your own destiny with anaerobic exercises.

As you can see, the benefits of anaerobic exercise are numerous so don't neglect them as you put together your fitness program!

Recommended Reading

Strength Training Principles and Guidelines - A five-part series that provides the fundamental principles to creating a safe and effective weight lifting program. A must-read for anyone new to weight lifting!

The Beginner’s Toolkit: How Do I Start A Weight Training Program? - another terrific article for the weight lifting beginner. Jon Benson, a fitness guru and lifecoach, provides a detailed and complete weight lifting routine that will have you in and out of the gym in under one hour!

Making Time for Strength Training - Serious about getting fit but have limited time for strength training? Shorten your workout time so that strength training doesn’t get neglected.

How to Burn Fat Faster Without Spending Longer in the Gym - Learn how supersets can burn more fat when weight lifting.