ダイエット期と通常期はトレーニングメニュー、かける時間を分けている。
ダイエット期間中はあくまで脂肪燃焼メイン、通常期は筋力アップ、もしくは維持を目的とする。
通常期は筋肉量を増やす、もしくは筋肉量を維持することで基礎代謝を上げることを意識し、ダイエット期間は脂肪燃焼に集中する。また、一週間あたりのトレーニング回数はダイエット期間は増やす。
私の場合（有酸素運動が嫌いなタイプ）は以下のようになる。
●通常期
・筋トレ：30～40分
・有酸素運動：15～20分
※トータルで60分程度が目安
・トレーニング回数：週に3回程度
・比率イメージ：無酸素運動：有酸素運動＝７：３
●ダイエット期間
・筋トレ：30～50分
・有酸素運動：20～30分＋水泳20分程度
※トータルで100分程度が目安
・トレーニング回数：週に5回程度
・比率イメージ：無酸素運動：有酸素運動＝５：５
全体的に有酸素運動の比率が低いので効率的ではない。ただ、有酸素運動が嫌いなので日々の筋トレはコンスタントにやっておく必要がある。（※本来ダイエット期間中は無酸素運動よりも有酸素運動の割合を増やすべき）
よく、「いつもトレーニングしているのか？」と聞かれるが、そんなにトレーニングばかりする暇なんて無い。むしろトレーニングする時間は「作る」しかない。なので意図的に通常期のトレーニングメニューは１時間程度で終わる内容を心がけている。1時間程度ならなんとかなる。
一方、ダイエット期間中はそういうわけにはいかない。あくまで脂肪燃焼がテーマになるし、筋トレと違い、脂肪燃焼は比較的短期間でそれなりの効果が期待できる。極端な例だがプロボクサーは試合一ヶ月前から減量することが多いが、「脂肪は落とせる」ということである。
すなわち期間を決めて集中することが重要になる。
ただ、ボクサーと普通の人はそもそも体力が違うので同一視はできない。できれば通常期のトレーニングを地道にし、ダイエットしようと思ったときにダイエットに耐えるだけの体力は付けておいたほうが効率的。ダイエット期間中は通常期の1.5～2倍程度の運動量になり、かつ食事制限もしているので体力的にきつくなる。ダイエットもけっこう体力が必要ってこと。
そしてやっぱり重要なのは集中力とメリハリだと思う。
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