Strength training and fat burning

Synonyms in the broader sense

Muscle building, aereo training, strength, training methods, weight loss, bodybuilding

Definition of strength training

Strength training is the conditional manifestation that primarily targets the increase in muscle mass. In recent years, however, increasingly established in other sports and is no longer just as monotonous dumbbell lifting in gyms. Especially the prevention and rehabilitation sport rely on a targeted around the civilization diseases such. B. to prevent or rehabilitate physical inactivity and Düsbalancen the muscles.
Targeted strength training has become indispensable in the field of fat burning training today. Any modern body fat reduction training plan must include exercises to strengthen the muscles.

Definition of fat

Fat is an important energy store for our body ( read also: fats in the human body).

Comparing with a motor, the human body also needs energy to perform.
In addition to the carbohydrate storage of fat storage is the basis for athletic performance. The problem with this memory, however, is that the body can store fat unchecked, and thus fat-related obesity arises.

Definition of overweight

Overweight is a deviation from normal weight. Because the weight of the human body is not determined only by fat, obesity may also be due to other factors such as increased muscle mass.
Nobody would say that trained strength athletes have too much body fat. The currently best known method for determining the excess weight is the so-called BMI (body mass index). It is calculated from the body weight in kg divided by the height in m squared. Ex .:

75 kg / (1.83) 2 = 22.4

Table (according to WHO 2000) for the determination of the body mass index / body mass index

Underweight: <18.5

Normal weight: 18.6 - 24.9

Pre-adiposity: 25.0 - 29.9

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Obesity grade I: 30.0 - 34.5

Obesity Grade II: 35.0 - 39.9

Obesity grade III:> 40.0

Definition of weight loss

The problem of weight loss when losing weight through sport is a trivial but crucial problem that is often overlooked. The most important feature in weight loss is defined as the displayed weight on the scale. Through sport and especially in strength training, the body weight can even increase due to the increased muscle mass. Successes in losing weight are therefore distorted by the scale and often lead to loss of motivation. More important than the display of the balance is the personal feeling that one develops through sport. However, if you do not want to do without electronic controls, you should get a scale with body fat measurement.

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Definition of the Jo - Jo effect

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Weight loss is often a short-term problem, but losing weight is not long-lasting as the body regains its pads after the end of a diet, and much worse, body weight even above baseline Diet is increasing.
Repeat this procedure several times, this is called the yo-yo effect, which can make you lose weight like in a vicious circle. But what happens in the body with the yo-yo effect?
The human body is geared to all sorts of adjustments. Every physical stress leads to an adaptation in the organism. Nothing else happens with a diet. Here you can find more information about the Jo-Jo effect

Reduced food intake increases the risk of a negative energy balance. Ex. Your body burns about 1700 kcal of energy per day. If your food intake is exactly that, you'll maintain your body weight.
Anything that stays below this level of food intake leads to weight loss, anything above that 1700 kcal. lies means "you get fatter".
As a result, everything speaks in terms of losing weight, the energy that you take through the food as low as possible (just less food).
But this has a fatal consequence. By reducing food intake, the body can adapt. The energy consumption per day after the diet is no longer 1700 kcal, but at 1400 kcal (the basal metabolic rate is reduced). If then after the diet is eaten back to normal, the energy balance is no longer correct and you are increasing. After every diet more and more.

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Energy supply

The human body burns fat and carbohydrates around the clock.
This consumption of energy is called basal metabolism. The term "power turnover" or "work turnover" refers to the amount of energy that exceeds the basal metabolic rate per day.
He is dependent on the muscle work / sport you are doing. The goal of fat burning training by strength training is not to keep the performance as high as possible, but to increase the basal metabolic rate. This is done through regular, targeted sports.

training forms

Crucial to the success of weight training for weight loss is the way you train. Especially in the beginners area is to pay particular attention to mistakes in dealing with strength training. It is important to stress that the training should be as extensive as possible, with special attention being paid to the so-called large muscles ( buttock muscle, leg musculature, back muscles ). Because the bigger the muscle, the more energy is burned.

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In a weight training with the goal of burning fat, only 2 types of strength training come into question:

On the one hand the training mainly with low intensities and very high repetition numbers (strength endurance method) to increase the local fatigue resistance of the muscles and at the same time to burn fat during this training. Care must be taken to train with at least 50 repetitions and more, and the movements are not too fast. The breaks between the training sets should not last longer than 30 sec. to 1 minute. This training should be performed especially in the beginners area.

On the other hand, the muscles should be built specifically for a fat burning workout. In such a workout, the repetition number is reduced and the intensity is denied. However, such training requires experience in strength training, and is thus not yet suitable for beginners in the strength training area.

Motivation during strength training

For many beginners, the motivation for strength training is a particular obstacle. Here are some tips on how to motivate yourself for a workout and stay on the ball.

  • Realistic goals. Especially important for strength training are the goals set. Estimate their performance realistically, and do not pretend too much. Better to plan something less, but also keep it, as to make too much of what you can not comply. Only those who achieve their goals remain motivated for the long term.
  • Regulated training times. Make up your mind to train at specific times. These times / days must be respected.
  • Training partner. If training alone is not fun for you, train together with like-minded people.
  • Music. Train to the right music. That motivates more than you think.
  • Variety. A change in the training plan is not only training effective, but also promotes the motivation to train.
  • Enter your training days in a calendar.

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Training plan for beginners approx. 45 min.

The training should be designed so that each muscle group is trained during each workout. All 9 training equipment listed below should be completed per training day.

back training

The intensity should be chosen so that 5 repetitions would be possible.

  • Latissimuszug (1 set, 25 Wdh., 60% intensity, 1 min break)
  • Latissimuszug with wide handle (2 sets, 25 Wdh., 60% intensity, 1 min break)

The upper body needs to be held up in the following exercise.

  • Rowing / back insulator (1 set, 25 Wdh., 60% intensity, 1 min break)
  • Rowing / back insulator with wide or tight grip (2 sets, 25 Wdh., 60% intensity, 1 min break)

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The following exercises require slow movement execution.

  • Butterfly reverse (3 sentences, 25 Wdh., 1 min break)

Leg training

The intensity should be chosen so that 5 repetitions would be possible.

  • Leg press (3 sets, 20-25 Wdh., 70% intensity, 1-2 min break)
  • Calf lifter (3 sets, 30 Wdh., 60% intensity, 1-2 min break)
  • Thigh flexor (3 sets, 25 weeks, 60% intensity, 1-2 min break)

abdominal workout

Exercise to complete exhaustion.

  • Crunches (straight, 3 sets, maximum Wdh., 1 min break)
  • Reverse Crunch (3 sets, max Wdh., 1 min break)

Same as for straight crunches, but with the elbows on the opposite knee.

  • Crunches (oblique, 2 each right and left, 20-30 Wdh., High intensity, 1 min break)

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Nutrition and strength training

Strength training with a focus on burning fat requires a special focus on nutrition.

Trying to do great sports while dieting is neither possible nor useful.
The reduced diet through diets has a negative effect on athletic performance, and you often feel too weak and unmotivated to be able to provide athletic services.
Therefore, you should pay attention to the proper nutrition before, during and after the workout ( see also : Natural Bodybuilding - what is that?). Before a physical performance, and not only in the area of ​​strength training, the body should be sufficiently carbohydrates / polysaccharides supplied ( see also : Fitness diet).
This could be done by pasta, rice ... until about 3-4 hours before training. If you feel too weak during training (circulatory problems, feeling hungry ..) it is advisable and possible to briefly refill the carbohydrate storage with sugar.
This can be done with simple energy bars / chocolate bars. These can then be consumed without a guilty conscience, because the energy that is in this bar is immediately burned during sports and not stored. A carbohydrate-rich (multiple sugar) food intake immediately before training is not recommended, as it takes at least 3 hours until the absorbed carbohydrate stores are available as energy.
After strength training you should provide the body with enough protein (fish, meat ...). Since the diet normally absorbs enough protein, additional supplements such as. Eg protein shakes not required.
For vegetarians, however, such supplements are appropriate. On high-fat foods should be waived in a workout with targeted fat burning principle. Those who do not want to do without dieting should do so in a training-free time.

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Basic strength training

  • Exercise regularly .
    It's better to spend training over several days than all at once in one day.
  • Train progressively.
    Especially with beginners, the training successes are very fast and in big jumps. Increase your performance with the stress in training.
  • Comply with breaks.
    Muscle building and fat burning do not happen during exercise, but in the phases in between. Therefore, take regular breaks. (at least 24- 48 hours per muscle group).
  • Variation.
    Very important to achieve the desired success is a change in the training plan. There are different training devices for the same muscle group, which should also be used alternately.
  • Right training stimulus.
    Put the right training stimulus during training. This should neither be too low nor too strong.
  • First repeat, then increase intensity.
    For beginners, the coordination in strength training often presents problems. To avoid a wrong designs and injuries, they initially train with light weights and then increase the intensity with increasingly safe execution.
  • Strength before endurance.
    Also in fat burning training, first the strength training, then the endurance exercise.
  • Big muscle groups first.
    First, train your big muscles and then the smaller ones.
  • Pay attention to the right clothing.
    Training gloves are recommended for beginners and advanced users.
  • Advice from qualified personnel.
    Ask your questions to the trained trainers in the gyms, and always have them instruct you on new exercise equipment.

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Motivation during strength training

For many beginners, the motivation for strength training is a particular obstacle. Here are some tips on how to motivate yourself for a workout and stay on the ball.

  • Realistic goals.
    Especially important for strength training are the goals set. Estimate their performance realistically, and do not pretend too much. Better to plan something less, but also keep it, as to make too much of what you can not comply. Only those who achieve their goals remain motivated for the long term.
  • Regulated training times.
    Make up your mind to train at specific times. These times / days must be respected.
  • Training partner.
    If training alone is not fun for you, train together with like-minded people.
  • Music.
    Train to the right music. That motivates more than you think.
  • Variety.
    A change in the training plan is not only training effective, but also promotes the motivation to train.
  • Enter your training days in a calendar.

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