Can you lose weight with a vibration plate? The answer is clearly yes! I'll tell you how to lose weight with the vibration plate!
Every year, a new fitness device tops the trend barometer and leaves everything that has gone before far behind.
Vibration plates are the big fitness hype of recent years. Some love them. Others think they are total humbug.
But is the purchase worth it or is it better to save the money?
And even more importantly: Can you use a Vibration plate slimming? 🤔
Yes, you can. What you need to know: A vibraplate is Not a miracle weapon. But if you use it correctly and pay attention to a few little things during training, the vibration plate will help you lose weight.
I've done some research for you. And tell you how you can really lose weight with a vibration plate and what you need to know about it.
Table of contents
- The most important at a glance
- What you need to know before you lose weight with a vibration plate
- Why is a vibration plate worthwhile?
- How does a vibration plate workout work?
- Does the vibration plate help to lose weight?
- How should I train to lose weight?
- How often do I need to exercise to lose weight with the vibration plate?
- What do studies say about vibration plates and losing weight?
- What other advantages brings vibration plate training
- FAQ: More exciting questions about the vibrating fitness plate
The most important at a glance
- The vibration plate helps you, low lying Muscles and strengthen it. So you can Burn energy and lose weight.
- Combine vibration plate training and normal strength training if you want to Fast results would like to see.
- Customize your Nutrition in order to lose weight in the long term.
What you need to know before you lose weight with a vibration plate
The advertising promises a lot. Stand on the plate twice a week and the kilos will fall off. Of course, it's not that simple. That would be too good. 😯
Rather, the Vibroplate a great device that will help you on your way to a healthier you. Supports.
It makes little sense to place all your hopes in the vibration plate. As with all weight loss methods, nothing works on its own.
If you want to lose weight with a vibration plate, you must active be
That is:
- Change diet (much less sugar, no fast food, lots of vegetables, lots of fruit)
- Drink plenty of fluids (reduces hunger, boosts metabolism)
- Exercise and sport
It doesn't help much if you get a record and don't rethink the diet. After all, the excess weight doesn't come from anywhere.
Obesity occurs when we supply our body with more energy (calories) than it actually needs. Roughly speaking, the calories are stored in the form of body fat.
To make them fall, you need to eat fewer calories than you consume. So: No fast food, very little sugar. Instead, cook fresh every day and eat low-calorie food. But that doesn't mean you have to go hungry!
Your dietary change is guaranteed to succeed!
Why is a vibration plate worthwhile?
If you want to lose weight with the vibration plate, you also need to rethink your lifestyle. Especially the Nutrition. You makes 70 % your training success from! Nevertheless, it's worth buying a vibra plate. It is a wonderful addition to your normal sports program. Especially if you don't do that much Time with training.
But it's still exhausting. Just standing on the plate and letting yourself be jolted is not enough. You have to work up a sweat and your muscles will be sore the next day. 💪🐈
Sore muscles can be felt throughout the whole body, especially at the beginning. This is because pretty much all muscles are involved when training on the vibration plate - especially the deep muscles, which are difficult to reach with normal workouts - unless you do a conscious training program. Training for the deep muscles.
Tip: The effective vibration plate for at home
In our photos the Miweba Vibration Plate MV300 4D Wave* in use. It has 16 intensity levels and 3 pre-programmed training programs that you can control with a wristband.
The plate's 3-dimensional movements really shake things up. Especially at level 16 and with 3D movements, you have to be careful not to get seasick at first 😅. It is therefore suitable for both beginners and advanced riders. In addition to the plate, the delivery includes a wristband for control, two pull straps and a training poster.
If you want, you can play music directly at the plate via Bluetooth for an extra motivational boost.
The transport wheels make it very easy to move the plate. In short: it makes training very varied and ensures a fun workout 😊
If you are fast, you can get the Miweba Vibration Plate MV300 4D Wave* at a particularly good price at the moment. It's currently on offer!
The Vibra plate in a long-term test: My field report!
How does a vibration plate workout work?
Let's take a look at how a vibration plate affects the body. Because then you'll understand how it can help you lose weight. A vibration plate is nothing more than a plate that emits vibrations to our body. To make this possible, you need to plug it into a socket.
The vibrations reach via the Soles into the body. They bring us a little out of the Balance. However, the body automatically ensures that we Balance hold. For this subconscious tense and relax the muscles relaxed.
And this is where the muscles start to Burn calories. ☝️😊
With the vibration plate, you can set a specific Frequency to be set. It is usually between 5 and 60 Hz. The number indicates how strong the vibrations are.
How to calculate your body fat percentage!
Which exercises with the vibration plate really help?
The most important component of the exercise is the correct posture. That's why we recommend you to get support from your trainer in the beginning. An experienced instructor can help you avoid doing the exercises incorrectly.
Small example:
You should never stand on the plate with your knees extended, but always bend your knees slightly. Otherwise, the vibrations will be transmitted directly to the joints. This puts too little strain on your muscles and too much on your joints. Make sure that you never place your stomach or head directly on the plate.
During certain exercises on the vibration plate the body should be moved along, during other exercises it should not. In general, dynamic training is more effective.
I have captured a great workout for you here: "These are my favorite exercises on the vibrating plate!" You can read everything here and start training straight away.
Does the vibration plate help to lose weight?
Yes, the vibration plate Supports you at the Slimming. You can use it very effective exercise in a much shorter time and thus melt away the fat deposits.
During a normal workout, we can only consciously tense and relax just under half of the muscles - namely the superficial Muscles.
The rest is the deep-lying musculature. You cannot see them from the outside. They are difficult to activate during training. But it has many very important tasks. Among other things, it is responsible for the Body stability and our upright posture responsible. 🧘♀️
And this has many advantages. The deep muscles protect us from Injuries, Tension, Neck pain and more.
Through the vibrations the muscles are strengthened and at the same time
- Tendons
- Joints
- and ribbons
spared.
With a body weight of 60 kg and a workout of 15 minutes you can on the vibra plate just under Burn 150 calories.
How does vibration plate training help you lose weight?
Well, the plate strengthens the deep muscles. But how does that help to Get rid of belly fat?
You will get the best result when losing weight with vibration plate if you have a normal strength training with the Vibration plate workout combine.
Your muscles are then really challenged and that is just wonderful.
Muscles are like Power plants. They burn a large amount of energy so that our body can maintain them. Especially when we are not exercising. 🔥💪
Daily energy consumption therefore increases - you speaks of the basal metabolic rate!
The muscles therefore ensure that we burn more energy and therefore body fat. Training only the deep-lying muscles also leads to the goal. But only very slowly.
The superficial muscles such as the biceps, the buttocks muscles and the thighs form the largest muscle groups. So if you pay attention to them during a workout, you'll soon shed a kilo.
A combination of strength training and vibration plate workout demands a lot of energy from our body. This makes muscles grow and Melting body fat - the most effective method to lose weight quickly and sustainably.
That is why muscle building is more effective than any diet!
How should I train to lose weight?
So you want to get started right away? Good idea! 🙌
However, if you want to challenge your muscles optimally, you should know a few things about the plate settings.
When training with a vibra plate, your Pulse plays a very decisive role. It is the basis for the Intensity of the vibrations.
In the first few weeks at Training is 60 to 70 % optimal. Later you can use the Intensity to 70 to 85 % increase.
And how exactly do you calculate this? The best way is with a Fitness tracker. It helps you to keep an eye on your pulse and shows you when you are in the fat-burning zone.
But there is, of course, a general rule of thumb that you can use as a guide
- Maximum pulse: 220 minus your age in years. This is your heart rate per minute.
- Minimum pulse: Maximum pulse x 0.7. This is the minimum heart rate per minute.
- Highest pulse for training: Maximum pulse x 0.85. This is the highest heart rate per minute.
Example
When you are 30 years old
- Maximum pulse: 220 - 30 = 190
- Minimum pulse: 190 x 0.7 = 133
- Highest pulse for training = 190 x 0.85 = 161
Each vibration plate has preset programs that you can select and adapt the workout to your needs.
How to build muscle as a beginner!
How often do I need to exercise to lose weight with the vibration plate?
You must be waiting for the golden rule of success. Unfortunately, this will be very difficult.
There is no such thing as the ultimate training recommendation. It depends on many Factors if you are using the Vibration plate slimming would like. These include:
- Age
- Kilogram and body fat percentage
- Fitness condition
- Nutrition
- Sports activity away from the vibration plate
One thing is for sure: you don't have to use the vibration plate every day to lose weight. But as a beginner, you shouldn't anyway.
Your body must first slowly get used to your new athletic self.
Is a vibra plate really harmful to health?
Experts recommend:
- 1x weekly vibration training maintains your existing shape
- 2x weekly workout of 20 minutes each shapes the body, increases strength and has an impact on body composition (body fat and muscle)
1x additional endurance training completes the program.
Between your Sports units should always enough time lie down. During this time, your body will recover from the workout. You will have sore muscles. This means that your muscles will adapt and grow.
👉 But you have to give them time to regenerate - because Sport is pointless without regeneration time! 👈
Many vibra plates have an additional Massage program. The very light vibrations can support regeneration. You can use them every day. Only when working out should you not overdo it at first.
That's why you need to increase your basal metabolic rate to lose weight!
What you should know about calorie consumption
If you want to lose weight, you have to Calories burn. But how much can you burn with a Vibra plate per Hour get rid of?
That, too, is not quite so easy to answer. Because here, too, several factors are involved. Like: height, weight, body composition and how intensively you train on the plate - so also which exercises you choose.
Quite logically, a workout where you really break a sweat eliminates a lot more calories than when you stand motionless on the plate.
For a person with about 70 kg can up to 590 calories per hour be. When you consider that a single croissant already has 410 calories, you know that it's wiser to hold back on eating.
The more muscles you have, the more calories you burn. The basic need for calories per day increases. In other words, you burn more calories at the end of the day. It doesn't matter if you're lying on the couch.
I have found another example for you here. It refers to a person who weighs 65 to 74 kg and exercises for 15 minutes in the following sport:
| Sport type | Calories burned in 15 min |
|---|---|
| Aerobics | 96 kcal |
| Cycling at 15 km/h | 98 kcal |
| Slow jogging | 132 kcal |
| Yoga | 60 kcal |
| Vibration plate | 150 kcal |
Increase your basal metabolic rate with these tips!
What do studies say about vibration plates and losing weight?
Of course, I also went looking for studies. Because what science has to say about losing weight with a vibration plate is really exciting.
Reduce body fat percentage
The most famous Study comes scientists from the University of Antwerp. Here, overweight people underwent vibration plate training for one year.
For this purpose, the 62 participants were divided into these 4 groups
- Change of diet and no sports
- No change in diet and no sport
- Dietary changes and sports (except vibration plate)
- Dietary changes and vibration plate training and sports as in group 3
The results are really very interesting.
The participants of the first Group could 6 % Reduce body weight. But that was the end of it, the kilos just didn't want to tumble any further.
Group two remained unchanged or even increased.
Group three managed to get rid of an average of 6.9 % of body fat.
The participants in the Group 4. They managed to 10.5 % Lose body fat. And especially body fat between the organs, which is particularly harmful and stubborn.
Tighten skin and reduce cellulite
For those who have been fighting cellulite for a long time, there is also good news. One study surveyedthat you can lose weight and tighten the skin with the vibration plate.
Dr. Horst Frank from Bad Mergentheim, a doctor specializing in skin diseases, wanted to find out whether Cellulite with regular vibration plate training really improve can.
A total of 55 people participated. They were between 25 and 45 years old and were observed and trained for 6 months.
To this end, he divided the participants into three groups one.
- Vibration plate training, 2.5x per week, 10 minutes each time
- Vibration plate training and endurance sports, 2.5x per week, 45 minutes each.
- Comparison group: No training
Baseline cellulite levels, maximum oxygen volume, fitness, circumference of calf, buttocks, thighs. Muscle mass, body fat and total weight.
Although group 1 only exercised for 10 minutes, cellulite was reduced by 25.68 %. Group 2 did even better. 32.30 % less cellulite than before the training.
What other advantages brings vibration plate training
When it comes to reducing body fat, you'll be happy to know that you're doing your body a lot of good at the same time. Much more than just losing weight.
With vibration plates training
- you increase the physical flexibility
- you strengthen your muscles
- you get a more upright posture
- you can prevent tension
- improve your coordination and balance
- your bone density will increase
- you provide better blood circulation of the body
This is what you need to know about the effect of the vibra plate!
FAQ: More exciting questions about the vibrating fitness plate
How long does a workout on the plate last?
20-30 minutes of activity can be sufficient if done properly. Reduce the breaks while you increase your heart rate. Due to their long afterburn effect, so-called HIIT workouts (High Intensity Interval Training) are particularly well suited for losing weight. This way you can train intensively in a short time and fight the unwanted pounds!
So the secret is to train short and effectively, instead of long and less intense.
Is everyone allowed to train with it?
Basically, bodybuilders, professional athletes and sports beginners can train with a vibration plate. Even for older people, the vibrating plate can be a particularly effective training option.
In short: anyone can lose weight with the vibration plate. Provided you are physically healthy and use the fitness device correctly. With an optimal workout, anyone can lose weight with a vibration plate.
However, there are a few exceptional cases. Those who are not completely fit in terms of health should talk to a doctor in advance about training with the vibration plate.
You'd better keep your hands off the plate if you have the following Complaints have:
- acute diseases or inflammatory processes in the body
- Stents, bypasses and heart problems
- Osteoporosis
- Thrombosis
- Hypertension
- Osteoarthritis
- Kidney stones or gallstones
Likewise, pregnant women and children under the age of 13 should not exercise with the vibration plate.
If none of these symptoms or complaints apply to you, nothing stands in the way of your weight loss plan with vibration training.
Is a vibration plate good for the back?
The physical demands of an office job and prolonged sitting can lead to back pain. Does the vibration plate help against this or does it make it worse? On the one hand, the vibration can strengthen the back muscles and on the other hand, it helps the muscles to relax.
At Rehab training the plate is often used for these back complaints:
- Herniated discs
- Back pain due to accidents
- Scoliosis
- Postural deformities
- Muscular hypertension
When can I see the first successes?
Vibration plates are not a magic pill that will make you lose weight overnight. You have to be patient to see the first pounds tumble off.
Depending on your physique, diet and other factors, it may take a few weeks before you notice results. With vibration training, you can achieve your goals faster and use your time more efficiently at the same time.
Our conclusion
If you want to lose weight with a vibration plate, you need to watch your lifestyle a bit. It doesn't help much if you get on the plate every day and eat ice cream beforehand and reward yourself with a burger afterwards.
Nutrition is the most important factor in losing weight!
A vibration plate is a very good training device for strengthening the deep muscles. The best way to lose weight is to combine vibration plate training with endurance and strength units.
Good luck with your plans! 🙌💪🔥
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