To have a more successful and permanent fat and weight loss, weight training is necessary to reinforce your nutrition and aerobic exercises.
Weight training is not totally all about building muscle and increasing strength. It is very important to fat and weight loss because it increases your muscle mass (Mm) which in turn helps speed up your metabolic rate so that you can burn more calories even while resting – the number of calories you burn at your basal metabolic rate (BMR) is directly proportional to the amount of muscle you have.
One very common erroneous belief is that you should lose fat with aerobics first before starting a weight-training program. Aerobics by itself can not induce effective fat and weight loss. It has to be complemented by weight training in order to accelerate fat loss; it is as important as aerobic training because lifting weights builds muscle, a metabolically active tissue that burns body fat. It does not mean that you have to do weight training in the same manner as bodybuilders do!
All athletes do serious weight training to increase and maintain their athletic performance at optimum levels and weight training is highly recommended by the ACSM for cardiovascular health and to improve bone density.
One of the benefits of weight training is the increase in the body’s resting metabolism (BMR) even after the activity. Aerobics on the other does not have this after effect (unless you engage in very high aerobics exercises) however, it provides the complementary margin of the fat loss benefits during the workout itself because aerobics uses up oxygen. The 1-2-3 combination of proper nutrition, aerobics and weight training provides a sustained program for fat and weight loss regardless of your body type. Doing all three as part of one unified program is they key.