Many believe that for maximum fat burning you need to spend hours on the treadmill or stepper. There is a better solution: To lose fat, you should do strength training in addition to cardio units . Train multiple, large muscle groups: The larger muscles become, the more energy they use – even when at rest. This means you burn more calories, even if you’re just sitting in front of the computer or lying on the couch. That sounds convincing, right? Our training plan shows you how you can definitely achieve your weight loss goal.
How is the weight loss plan structured?
The 8-week plan is divided into two halves. In the first 4 weeks, you can expect a total of 3 workouts per week: 1x upper body, 1x lower body and 1x full body.
This means you can stimulate each muscle group twice so that the muscles can be optimally challenged. You can arrange the three training days as best suits you. Just make sure that you take a day’s break between each exercise session. Muscles need rest and time to grow.
The whole-body unit is split into a strength and a HIIT workout;Â not only does this stimulate each muscle group twice, but but the plan also contains the perfect mix of strength and cardio training. Studies show that combining cardio and strength training is the most efficient way to burn fat – so you don’t have to choose between a treadmill and a barbell.
To get the best results, new workouts await you after four weeks: In order for muscles to grow , they should always be exposed to new stimuli, whether through new exercises or more weight. Once you have laid a solid foundation, things will get even more intense in weeks 5 to 8.
In order to minimize the risk of injury, there is a warm-up before every workout: joints, muscles, ligaments and the cardiovascular system are prepared for the upcoming workout. In addition, you should include 1-2 warm-up sets with 30-50% of your normal working weight for the respective exercises of your training day.
What do I need for the workouts?
For maximum weight loss, you don’t necessarily have to use the gym equipment. You can also melt away the pounds with free exercises: This means you are independent of free equipment, train functionally and use small muscle groups in addition to the large muscles. The best thing: The complex exercises allow you to burn a lot of calories during the workout.
However, for free exercises you need a few tools that you can find in every fitness studio and well-equipped home gym:
- Pull-up bar
- Weight bench
- Barbell
- Dumbbells
- Weight plate
- Dip bars
How should I eat?
It’s easy to calculate how much weight you can lose: just burn off more calories than you take in. You can regulate whether you are in a calorie deficit or not with your food, and you can burn more calories with exercise. How much weight you lose depends on the size of the calorie deficit—the greater the deficit, the more fat you burn. Your basal metabolic rate, or the number of calories you need to burn to maintain all bodily activities, varies as you gain muscle. Engaging in physical activity elevates your daily energy intake, facilitating the achievement of a calorie deficit and subsequent weight loss. A 300–500 calorie deficit is advised in order to reduce weight.
Additionally, you ought to be aware of a balanced water balance: Drink 30 to 40 milliliters of water per kilogram of body weight, or more if you’ve participated in physical activity. A diet rich in fruits and vegetables, low in sugar, and limited in unhealthy fats, fiber, and proteins is also crucial. You can shed 0.5 to 1 kg per week in a healthy manner. Here are ten easy and healthful meals to help you lose weight.
Tip: Avoid crash diets! Due to the lack of food, the body breaks down muscle mass, which reduces your basal metabolic rate. In the event that the diet is abandoned in favor of a regular diet, the body stores extra fat in case there is another shortage phase. So the diets do nothing for you except demotivation and fluctuating kilos! You can also lose weight quickly without dieting—we promise! Here you can Find out which body part of male attracts female?
Which exercises should I do?
The gym is the perfect place to fight your weight! You don’t have to do boring exercises on machines either: varied bodyweight exercises and free exercises with weights can be highly effective. Start with a light weight first to master the exercises. Once you are confident with the execution, increase the weight. There are no excuses with HIIT workouts! Fast movements, no breaks and work up a sweat. The result: Your heart pumps faster, your breathing becomes stronger and your metabolism is stimulated. This way you burn a lot of calories. Here you will find  these 10 Best exercises for Seniors, age won’t harm you
