I've read in this forum about aerobic and anaerobic training but i can't get an answer for my particular situation.
I'm 35 years, male, 175cm , with 79kg, doing 3 or 4 exercises (2xrunning 5km/500 kcal each and 1xsoccer 1hour/980 kcal) per week, i have some belly fat and overall fat that i want to loose.
I eat rather well, and try to keep a log of the calories that i intake.
I'm trying to understand what's the best way to train so i can loose belly fat.
From what i understand:
Aerobic, will decrease more fat but only during the exercise, after that calorie "spending" will decrease and also the metabolism, so i would be spending less calories just on doing my regular daily things. Also aerobic will make me lose some muscles.
Anaerobic will decrease less fat, but after the exercise i will be spending more calories, gain more muscle and increase my metabolism. Downside is that anaerobic training would take more time to lose fat.
What's the best training for losing fat? Aerobic or anaerobic?
I'm doing running and soccer for losing fat, are there better exercises for losing fat?
What kind of training plan do you guys recommend? Mine is obviously failing, in 1 month i lost 1 kg, i decreased my fat percentage by 1,5% and gain 2kg of muscle, which doesn't seem that much.
First i tried running 5km at 150 bpm (average), during 2 weeks and didn't lost 1 kg, right now i'm trying HIIT, in which i run 5km do 7 sprints of 30seconds and another 7 sprints of 15s, but i don't see much results.