We explain step by step how the training plan should be created to lose weight in detail. In addition to the necessary duration of the exercise routine, we will also focus on criteria such as training intensity, the correct selection of exercises, as well as other interesting tips on the training plan.
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Regular training is also important for the diet,
since it helps to have a firm and fit appearance.
Exercises for strength training can be divided smoothly into a split training plan . What is split, division? Each training day is specifically divided into different muscle groups. A classic division would be, for example, training chest and triceps or back and biceps on separate days. For a training frequency of four sessions a week, a quadruple split is convenient.
Here you can work individual muscles through high-intensity isolation exercises, as well as with basic exercises integrated in an appropriate way to the training plan. Basic exercises encompass several muscles, such as the bench press, deadlifts or squats. If you only train three times a week, choose a triple split with the classic chest /shoulders/triceps, back/biceps and legs, and abdomen distribution.
Split or full body training plan
Combination of basic and isolation exercises
Strength training should be completed, in two sessions a week, with a subsequent cardio session. In this case, high-intensity interval workouts are very suitable for burning fat. If interval training is implemented, the metabolism is demonstrably favored by the so-called "post-combustion effect" after training. In addition, our body uses fat deposits after consuming the energy reserves of glycogen stores, a perfect circumstance for weight loss.
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In addition, there are many alternatives to resistance elements in training time. The interval training high intensity can run perfectly in a gym on a spinning bike, a treadmill or stepper. You can also make force circuits with the help of the kettlebell.
Isolation exercises to complement
Training at resistance intervals after the strength session
Interval or circuit training sessions are very appropriate for weight loss. In this case, it is up to 30 minutes without pause or with short pauses. This burns more calories compared to regular strength training and activates the muscles and fitness alike. A very good method is kettlebell training, from which we have summarized the most important information.
The choice of a suitable training partner can be a central criterion for successful weight loss. Stagnation phases are overcome more easily and objectives are achieved more easily together thanks to mutual motivation and company to go to training.
The capsules BCAA help protect the muscles during intensive training of strength and endurance and thus prevent loss of muscle mass. They are ideal for both weight loss and fat burning.
Our Shape Shake foodspring shakes are perfect as a complement to a weight loss training plan. Thanks to the valuable whey protein and L-carnitine, it is a support to tone the figure. It is also great.
FUNDAMENTALS OF THE WEIGHT LOSS TRAINING PLAN
A well-designed training plan to achieve weight loss should be characterized by an effective combination of strength and endurance elements. The intensity of training should not be compared with that of a workout to gain muscle mass. The slimming exercises are always distinguished by high intensity, while short pause times between series are maintained. Apart from normal training with free weights as one of the aspects of weight loss, if you want to succeed, you cannot give up special resistance training in the form of interval training.https://www.icarya.fr/forum/index.php?members/danielshepherd123.38665/
CHARACTERISTICS OF A WEIGHT LOSS TRAINING PLAN:
- Strength training to maintain muscles
- Resistance training to burn fat
- High-intensity exercises
1. FREQUENCY OF WEIGHT LOSS TRAINING
Who wants to lose weight effectively should plan 3 to 4 training sessions a week. Weight loss as a goal is not linked to an extremely high training load of 5 to 7 sessions a week. The person who wishes to lose weight is already subjecting his body to great "stress" by maintaining a caloric deficit. Therefore, plan enough time to regenerate and thus avoid exceeding yourself with training or an overload of the cardiovascular system.Regular training is also important for the diet,
since it helps to have a firm and fit appearance.
Exercises for strength training can be divided smoothly into a split training plan . What is split, division? Each training day is specifically divided into different muscle groups. A classic division would be, for example, training chest and triceps or back and biceps on separate days. For a training frequency of four sessions a week, a quadruple split is convenient.
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http://www.electronoobs.com/QA/index.php?qa=48777&qa_1=https-lightning-keto-13-webself-netHere you can work individual muscles through high-intensity isolation exercises, as well as with basic exercises integrated in an appropriate way to the training plan. Basic exercises encompass several muscles, such as the bench press, deadlifts or squats. If you only train three times a week, choose a triple split with the classic chest /shoulders/triceps, back/biceps and legs, and abdomen distribution.
What you should keep in mind in the weight loss training plan:
Train 3 or 4 times a weekSplit or full body training plan
Combination of basic and isolation exercises
Strength training should be completed, in two sessions a week, with a subsequent cardio session. In this case, high-intensity interval workouts are very suitable for burning fat. If interval training is implemented, the metabolism is demonstrably favored by the so-called "post-combustion effect" after training. In addition, our body uses fat deposits after consuming the energy reserves of glycogen stores, a perfect circumstance for weight loss.
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2. DURATION OF WEIGHT LOSS TRAINING
Who wants to burn fat or lose weight should not be tortured every day for 2 hours in the gym to get it. Less is more! A well-planned session of the weight loss training plan should not last more than 60-90 minutes. A very effective combination of strength elements and intense resistance training can be performed. Welcome side effect: you will keep the pace for a longer time thanks to “short” sessions and carry out the training plan to lose weight constantly and without compromise.- HOW LONG IS A WEIGHT LOSS ROUTINE?
- 60-90 minutes in total
- 60-75 minutes of strength training
- 15-20 minutes of resistance training
- (in 2 days of training)
3. SELECTION OF EXERCISES TO LOSE WEIGHT
In a weight loss training plan, attention is also paid to complex basic exercise sessions. By working for several muscle groups simultaneously, you can increase the effectiveness of the workout considerably. For fat burning, it is not advisable to perform countless isolation exercises of small muscle groups, such as the abdomen or armsIn addition, there are many alternatives to resistance elements in training time. The interval training high intensity can run perfectly in a gym on a spinning bike, a treadmill or stepper. You can also make force circuits with the help of the kettlebell.
WHAT EXERCISES COULD YOU DO TO LOSE WEIGHT FAST WITHOUT LOSING MUSCLE?
Attention in basic exercisesIsolation exercises to complement
Training at resistance intervals after the strength session
4. VOLUME AND INTENSITY OF A WEIGHT LOSS ROUTINE
To burn fat, you train in repetitions of 12-15 (resistance strength area) to achieve the best results. 5 or 6 exercises can be incorporated into a split routine for the weight loss training plan. With the help of intensity techniques, for example, superseries or drop set series, the last work series can be completed very well. In this way, the muscles are stimulated perfectly.Interval or circuit training sessions are very appropriate for weight loss. In this case, it is up to 30 minutes without pause or with short pauses. This burns more calories compared to regular strength training and activates the muscles and fitness alike. A very good method is kettlebell training, from which we have summarized the most important information.
5. PAUSE TIME
To keep the metabolism and cardiovascular system always at full speed during training, pause times between the series should be limited to 30 to 60 seconds. In this way, fat burning works optimally and many calories are consumed during training.6. TIPS FOR THE WEIGHT LOSS TRAINING PLAN
1. INCREASE DAILY ACTIVITY
Who, in addition to the training plan, wants to promote weight loss, can increase your daily activity. Use the stairs instead of the elevator and go to work by bicycle. This burns extra calories and it is easier to achieve the goal of training.2. FIND A PARTNER
3. ADDITIONAL SPORTS NUTRITION
Apart from strength and resistance training and a structured nutritional plan, such as a protein diet, the intelligent implementation of sports nutrition within the training plan is also suitable for weight loss.The capsules BCAA help protect the muscles during intensive training of strength and endurance and thus prevent loss of muscle mass. They are ideal for both weight loss and fat burning.
Our Shape Shake foodspring shakes are perfect as a complement to a weight loss training plan. Thanks to the valuable whey protein and L-carnitine, it is a support to tone the figure. It is also great.
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