Not ready for bikini season yet? Then start now with weight loss through strength training. How this works and what you have to pay attention to, we tell you in this article.
You forbid yourself almost everything when you eat. Besides, you increase your running sessions. You've probably tried all kinds of diets to lose some weight.
But no sooner have you lost weight than the kilos you have laboriously gotten rid of return.
If you try to get a lean and toned body this way, you will get frustrated very quickly and give up.
Yet you can lose weight with strength training and get some sexy muscles at the same time!
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Because as motivated as you are in the beginning, not eating a lot and exercising a lot is unhealthy and demotivating.
With muscle training you can prevent this. Because losing weight through strength training ensures long-term success and you will have fun training.
That's why exercising sober is not a good idea!
Why you can lose weight with strength training
When we do strength training, the scale usually shows more kilos than before. But this is not because we have gained weight. Muscles are simply heavier than fatty tissue.
If you go on a crash diet, you will quickly lose weight, a lot of water and muscle mass. But muscles are important for losing weight. They displace the fat cell, so to speak.
Do you already know the great muscle building guide for women?
If there are no muscles, the fat cell will quickly take its place again and the kilos will go up again. Hello yoyo effect!
You gain weight because you are giving your body more energy than it can use over a long period of time.
If you increase your energy consumption, increase your basal metabolic rate and pay attention to your diet, you can soon lose weight without numerous diets.
Your muscles are the largest metabolic organ. The more muscles you have, the more calories you burn. And not only during sports. But around the clock.
After an intense workout, we return to a state of rest. However, heart rate, pulse and breathing activity remain at an elevated level. At the same time, your body is still burning calories.
So it pays to build muscle and start losing weight through strength training.
Better than gym: muscle building at home
But strength training isn't about achieving mountains of muscle. It's much more about strengthening your body.
A trained muscle produces messenger substances that influence the entire body. Muscle training is therefore also important for the immune system and can prevent diseases such as diabetes.
How to start muscle training
If you haven't done any sports at all so far, you should first start with loose endurance training. Build up your basic coordination and slowly reactivate your body.
Start with cycling, Nordic walking or running. Your fitness will improve and your metabolism will be revved up.
This is how you boost your metabolism!
Then you can start strength training. You don't necessarily need dumbbells and heavy weights for this.
In the beginning, your own body weight is enough for the exercises. Try to train all muscle groups evenly.
It is especially important that you warm up before strength training. Otherwise you can get an injury. Then you would have to end the weight loss through strength training prematurely.
Better than gym: muscle building at home for beginners!
After only a few training sessions you will notice that the exercises are easier for you and that muscles are formed.
What you need to pay attention to when losing weight through strength training
When you first start strength training, don't start with heavy weights right away. Start with your own body weight and then switch to light weights. Do several repetitions for this.
Two 20-minute workouts per week are ideal. After about three months, you can increase the intensity.
So the muscles get a new stimulus threshold and you can make new progress.
Do you already know the 13 best strength exercises for at home?
In the beginning, it's more important that you perform the exercise correctly than to complete many repetitions.
If you want to take the next step and start using weights and equipment, it's best to have a trainer help you in the beginning.
You should perform each movement consciously and correctly. If you notice that you are getting sloppy, take a break. This is the only way to lose weight effectively and without injury.
The 7 most important rules for strength training
In order for you to notice your first progress soon, there are a few things you should keep in mind.
1. train regularly
It is important that you train regularly. Set aside two fixed days a week to dedicate to training.
Always spread out your workouts over several days. You can't accomplish everything in one day.
These medicine ball exercises make muscles grow!
2. increase to be able to lose weight with strength training
You will notice that in the beginning you will achieve the first training successes very quickly.
After a few months, however, it becomes a little harder. Increase with your performance also the load in training.
This can be done either through new exercises, more repetitions or longer execution time.
3. variety is important
Of course, losing weight with weight training works very well. However, you should not only focus on weightlifting.
After six to eight weeks, change the training intensity and incorporate new workouts. HIIT training is perfect for this.
These are the most effective HIIT exercises for home!
4. take breaks when losing weight through strength training
Muscle building and fat burning do not happen during workouts, but during breaks. Give each muscle group at least 24 hours of rest.
Regeneration is extremely important. If you don't take breaks, the workout will do more harm than good. As a beginner, two workouts per week are enough.
Therefore, sport without regeneration is pointless!
5. train strength before endurance
If you want to train strength and endurance in one day, do the muscle workout first. Then do the endurance workout.
For beginners, once a day is enough. Even as an advanced athlete, you should not or only very rarely do more than one session.
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6. strength first large muscle groups
Train your big muscles first, then the small ones. Because the bigger the muscle, the more energy is burned and you will be able to lose weight quickly with strength training.
Large muscle groups are all the muscles that help us perform a movement. So the butt, because it helps us walk and run. The thigh muscles because they help us stand up.
The back muscles and the chest muscles.
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7. choose the right training volume
Many fitness beginners are under the misconception that the more time I spend in the gym, the more effective my workout will be.
However, your training session should not last longer than 45 minutes. As soon as this time window is exceeded, strength training has a counterproductive effect on our body.
Therefore, make your workout short, but all the more intense. Circular units with few breaks are perfect for a workout. The pauses between sets should be between 30 and 60 seconds.
With these 10 barbell exercises you will become really strong!
Strength or cardio - which is better?
Most "weight loss experts" recommend cardio workouts. Why? Because with endurance training and a healthy diet the success is much higher at the beginning. Unfortunately, you also quickly experience the yo-yo effect again.
What are the benefits of cardio training?
To lose weight healthily and keep it off, building muscle is just as important as regular endurance training.
Muscles burn calories even at rest and increase your basal metabolic rate. When you lose weight through strength training, you achieve long-term success.
Muscle training builds new muscle and also maintains existing muscle. Endurance training burns calories but hardly builds muscle.
Our conclusion
Lose weight through strength training is the best way to lose excess kilos. However, variety is very important.
Try other workouts in between and also plan endurance training again and again. But especially for beginners: Less is more!
Start slowly and with light weights to make progress soon.
Good luck!
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