Lose weight training
If one aims to lose weight, it's essential to adjust not only their diet but also their training regimen. For instance, through targeted strength training (see next page), individuals can not only increase their muscle mass and reduce their body fat percentage but also elevate their calorie expenditure. This principle applies to other sports such as cycling, running, or swimming as well. Those who solely achieve a calorie deficit through dietary changes often shed pounds but also valuable muscle mass. The optimal weight loss training can indeed differ from muscle-building workouts.
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That's why you lose weight with exercise
Losing weight through physical activity follows a simple principle: You need to burn more calories than you consume. This results in a calorie deficit, and your body taps into its own energy reserves.
Targeted strength training (see the next page) is effective for weight reduction while simultaneously building or preserving muscle. In general, the choice of sport is not crucial for weight loss.
Increased physical activity results in an elevated energy expenditure, leading to an increased calorie burn. Popular training approaches include swimming, cycling, EMS training, Nordic walking, and endurance exercises.
In addition to a suitable diet for supporting weight loss, you can also promote a calorie deficit through physical activity. Exercise enhances your calorie consumption, making it easier for you to achieve a calorie deficit.
Endurance training or strength training to lose weight?
This question has been the subject of lively debate for many years. The optimal approach likely involves a combination of cardiovascular exercise and strength training.
Engaging in approximately 30 minutes of jogging typically burns around 300-500 calories on average. In the case of strength training, one can expend a maximum of about 250 calories – of course, this depends on the intensity. High-Intensity Interval Training (HIIT) workouts are becoming increasingly popular, which focus on
Considering strength-endurance exercises is important. A typical 30-minute HIIT workout usually results in burning over 500 calories.
It's crucial not to forget that muscles also burn calories at rest. This is why you often hear that strength training and muscle building are considered effective methods for calorie expenditure. Nonetheless, endurance exercises like running or cycling are also excellent for weight loss.
Useful exercises and training plans for losing weight
Fundamentally, there are numerous exercises suitable for weight reduction purposes. Athletes can turn to specific weight loss training plans, such as full-body workouts or HIIT sessions.
Effective cardio training can be conducted using equipment like a treadmill, elliptical machine, or stepper. Cardio exercises are typically the best choice for achieving a high-calorie burn in the short term.
Full-body exercises like squats, deadlifts, Superman exercises, and lunges are also recommended for losing weight, both in the gym and at home. In contrast, isolation exercises like pure bicep training burn fewer calories. A rule of thumb states that the more muscle groups involved in the exercise, the higher the calorie burn.
Intensity and repetitions
At the same time, training intensity and the number of repetitions also significantly influence the outcome. It is a common misconception among athletes that higher repetition numbers inevitably lead to increased calorie expenditure. In reality, a workout with lower intensity builds less fat-burning muscle mass. Therefore, it is advisable to adjust the weight load individually to maximize muscle stimulation with the right intensity and repetition count and thus lose weight. Finding the right balance is the key.
Training methods in the gym, at home and in nature
For those who prioritize quick results, it is possible to increase basal metabolic rate and achieve successful weight loss through a combination of endurance and strength training in the gym. If you are aiming to enhance your fitness and prefer to work out in a natural setting, outdoor sports provide the ideal option. Alternatively, you can also lose weight at home through home workouts. Time efficiency and flexibility are among the key advantages that home training offers.
Frequently asked questions about weight loss training
This section focuses on addressing the most commonly asked questions regarding weight loss training.