I'm on a diet for a month now. It consist of 5 meals with a sum of 1700 calories per day (2000 is the stable calorie intake per day for me). My diet has a high amount of protein (3 times body mass) and a moderate amount of carbohydrates(1,5 times body mass) in it. I lose around 0,75 kilograms per week.
I decided to work out 3 times a week. A workout consists of weightlifting (bench press, squats and other assorted exercises to move every muscle in my body) and an aerobic part when I do stair stepping for at least 45 minutes. The strength training part is for preserving muscle mass and the aerobic part is for losing fat.
I've kept my heart beat rate in the aerobic range so far but after doing a research in this topic I've been conflicted by the results. I've read that in order to effectively lose fat I need to push my heart rate up to the anaerobic range but some say that it will lead to muscle mass loss because anaerobic exercise needs more energy then my system can can mobilize from burning fat. According to my research anaerobic exercise is important because it speeds up my metabolism and I can keep burning more fat even after the exercise. Aerobic exercise in the other hand only burns fat while I do it.
So what kind of exercise should I combine to the other part of my workout to burn the most possible fat while losing the least possible muscle mass?