Losing weight is one of the biggest motivations for a gym membership. The six-pack is considered a certificate of willpower, perseverance and ambition, but only very few manage to lose weight permanently.A proper exercise plan to lose weight is an essential part of a successful diet. In this article, you will find out what such a plan could look like, what to look out for and how to find the best fat burning training plan for you.
The goal should be to lose weight sustainably and permanently – not just in the short term. The easiest way to do this is through the interplay of cardio and strength training, whereby strength training should always be in the foreground. Strength training has the following advantages :
We preserve our muscles, which in turn prevents the skinny fat look. In many diets, it is the case that cardiovascular training is the priority, and thus muscle mass is burned. Then you have reached your desired weight but still look very soft because your body has broken down, not fat, but muscles.
Muscles burn calories when they are at rest. Muscles are active body tissue that is constantly working. The more muscles we have, the more calories we burn at any time of the day. Even when sleeping.
In the end, we should turn our body into a natural heater that passively burns many calories for us. However, you should also pay attention to cardio training for weight loss, as it is an easy way to increase your calorie consumption.
Training Plan For Gym Athletes
A weight loss training plan in the gym can be either a split or full-body workout. None of the popular training plans is better than the other. Instead, it depends on how you design break times, intensity and co. So if you enjoy a 3-way split, feel free to optimize it with the help of the following points.
The decisive factor for a training plan for losing weight is above all the intensity of the training. Usually, the training sessions are shorter, but they are also much more intense. The goal is to maintain an elevated heart rate for a long time, which burns many calories.
If you are serious about the training plan for burning fat, you should go to sport no less than three times a week. In addition, the doors are open to you: Whether you want to train 4 or 5 times a week is up to you. Just make sure that you don’t overtrain yourself and injure yourself or get into overtraining. It is essential that you go into training consistently and motivated – otherwise, you will not be able to endure your weight loss training plan in the long term.
- Exercise selection
The choice of the split is almost of secondary importance, but the selection of the exercises is not. A weight loss training plan undoubtedly includes many heavy compound exercises that work for several muscle groups at the same time.
The more muscles you injure during training, the more repair processes need to be initiated. It is precisely these repair processes that cost energy. Make sure you use barbell exercises such as bench presses, squats, deadlifts, barbell rows or the military press.
- Duration of training A crucial sticking point in successfully losing weight in the gym is the duration of your training units. Since your carbohydrate stores are less complete in the diet, you have to keep the training short but intense. You will not have the energy to train 90 minutes or more in the gym, so remember: Your training session should last 45, a maximum of 60 minutes.
If you train too much and for too long, it could lead to overtraining. A condition in which your body cannot regenerate quickly enough. This opens the door to injury and should be avoided at all costs.
The 45 minutes are for strength training. There is nothing wrong with a relaxed round of 20-30 minutes of endurance training afterwards.
Contrary to popular belief, your weight loss training plan shouldn’t dictate repetitions that are too high. The statement that less weight and more repetitions “tone the muscles” is a myth.
Remember that you are in a calorie deficit. You have to signal the body that you still need your muscles. This works best by reducing your strength level with fewer Repetitions and holding more weight.
Repetitions beyond 15 require a high intake of carbohydrates over the long term, which are not available to you when losing weight. Therefore, use the little energy that is available to you to maintain your strength level. That means higher Weights, lower reps.
- Break times
The break times and the duration of the training go hand in hand with the weight loss training plan. Just because you exercise less long doesn’t mean you can’t do enough exercise. The trick is to shorten the break times. You should consciously not give your body too much break between sets so that the heart does not have the time to normalize the pulse.
Our goal is to maintain an elevated heart rate over a more extended period. We can do this by increasing the training density, i.e. let less time pass between sets. Therefore, your breaks should be a maximum of 90 seconds or 2 minutes for very strenuous basic exercises such as the squat. If you pause too long, your pulse will automatically decrease. So sweating is welcome and allowed!
Training At Home
Those who don’t want to commit to the gym can also burn fat effectively from home. The principle is the same: Maintain an elevated pulse over a more extended period so that the heart has to pump blood through the body constantly.
A popular method to lose weight at home is the so-called HIIT training (High-Intensity Interval Training). This is a kind of high-intensity circuit training that makes your pulse soar.
The principle of HIIT training:
- 20-30 minutes of maximum exertion with a short break between exercises.
- Ideally, the entire body is trained.
- A round consists of 4-5 exercises that are carried out one after the other.
- Rest 10-15 seconds between exercises.
- Afterwards, there is a 45-60 second break before a new round begins.
For training at home, you choose 4-5 bodyweight exercises (or with weights, if you have any), which train the entire body once and do 4-5 rounds of circuit training. You can do the whole thing 3-4 times a week to burn a lot of fat.
Remember that HIIT training should be intentionally short but very intense. You will work up a sweat during the exercises and suffer a little, but it will also be over quite quickly. So you’re more likely to stay on the ball!
Weight Loss Exercises
If you work out at home, you can’t rely on all the machines and free weights from the gym. Although heavy compound exercises are ideal exercises for weight loss, effective results can also be obtained at home.
The perfect weight loss exercises should activate several muscle groups – this is possible with the barbell and bodyweight exercises. Popular activities include burpees, lunges, running push-ups, wall sitting or simple jumping jacks. The muscular load is less here, but the cardiovascular load is much higher.
Fitness Plan For Women
Gone are the days when women stood on the stepper or treadmill for hours to lose weight. We now know that strength training is essential for women too. The same principles apply to women: the more muscles we have, the more calories we burn when we are resting. Permanent.
Incidentally, it is a misconception that weight training makes women overly muscular and lose their femininity. The hormone testosterone is responsible for the potential of muscle building. Women have just 1/10 of the testosterone level of a man. Even if you try actively, it is almost impossible for a woman to build too much muscle. A weight loss training plan for women prescribes training on iron.
A popular alternative is course training in the gym. If you like to train in the company and are a beginner, take a look at the range of courses. Contrary to belief, classes can be very strenuous and have many potentials to burn off annoying fat.
So that you can pull off your weight loss training plan, here are three valuable tips and tricks:
Strength training before cardio
You are welcome to combine both, but strength training should always come first. If you have exhausted yourself with the weights on the treadmill before training, there is no energy left for top performance. Therefore, always do cardio after the dumbbell workout.
Increase your calorie consumption in everyday life
Small cattle also make crap. If the weather permits, why not take a bike to the gym or park the car further away. Take the stairs instead of the elevator and take long walks. All these little things do not have a significant impact on their own, but taken together, they do.
Do What You Can Hold Out
Dieting can be pretty demanding. It doesn’t help if your weight loss training plan includes exercises and activities that you hate. It is always important to be able to stick to your training plan. So choose your exercises wisely.
No training will work if you don’t eat properly. Your diet is at least as much, if not more important, than your exercise.
You must hit a calorie deficit every week. Otherwise, you won’t lose weight. Only when the body has less energy available than it needs can it tap into the fat reserves.
So you have to sound out your calorie consumption and achieve a small deficit day after day. To maintain your muscles, we recommend increasing your protein intake to around 2 g per kilogram of body weight. Protein is also very satiating, so that you can curb hunger with a higher dose of protein.
Whether you eat 3, 4 or 5 times a day is up to you. Above all, rely on natural foods. Avoid industrially packaged or processed foods; these often have extra fat and sugar.
Questions And Answers
Lose Weight With Jogging – Is It Possible?
Yes, some training plans are geared towards losing weight by jogging. Jogging is an easy way to increase your calorie consumption, but you shouldn’t lose weight just by running. The weight training component is missing here. Jogging does not provide sufficient growth stimulus for the muscles. So, in the long run, you would achieve the skinny fat look. Take a look at joggers – most of them are pretty worn.
Can You Lose Weight Specifically On The Stomach?
No, that’s a myth. Abdominal exercises cannot be used to target the lifebuoys. Your body always decides for itself from which points to pull the body fat. The lower part of the abdomen is usually one of the last places.
Which Dietary Supplements?
The basis for a healthy and sustainable diet is a solid weight loss training plan, proper nutrition and iron discipline. Dietary supplements can help to support the process to prevent deficiency symptoms or hunger. The following are recommended:
A straightforward and pleasant way to increase your protein intake and suppress hunger is protein shakes. Proteins, also known as egg whites, are also ideal as a light breakfast.
The fewer calories you eat, the fewer nutrients your body receives. In strict diets, it can make sense to take a multivitamin preparation to prevent undersupply.
Omega 3 Capsules
In the course of a diet, your fat consumption is probably deficient anyway. If red oily fish is not regularly on the menu, you should supplement your diet with omega-three capsules.
Can You Achieve Success Without Sport?
Yes, it is theoretically possible. As long as you create a calorie deficit, you lose weight. That can only be done through diet. But just because you can lose weight without exercising doesn’t mean it makes sense. If you cannot motivate yourself to exercise, you will probably never muster the discipline to maintain the weight over the long term. In addition, exercise is much faster.
Like it or not, exercising to support your diet will take a lot out of you. The following points characterize such a plan:
- Short but very intensive training sessions
- A targeted, low-calorie diet
- Focus on heavy compound exercises that use the entire body
- Additional cardio training
If you do not have a membership in the gym, you can also access z. B. Use HIIT training at home and mainly do exercises with your body weight. Regardless of what you choose, ensure that your pulse remains high for a more extended period and train intensively!
Also Read: THREE SECRETS TO FIND A FLAT STOMACH