The perfect formula to lose weight safely: Endurance training plus strength training! With our slimming fitness plan you can lose up to 5 kilograms of fat in 4 weeks!
At the beginning there is of course the goal: If you have decided to get rid of a few pounds, you’ve come to the right place!
Now the only question is “How?”.
Who wants to master a marathon, puts the focus on running and to convince in the pub with strong upper arms, you have to put on the weights. But if you belong to the large majority who simply want to reduce weight and get fitter all around, then start with two tracks.
To get you closer to your goal, we have a 4-week weight loss plan for you. But first, we’ll explain why you can lose up to 5 kilos.
Losing weight with endurance and strength training
Kai Wellmann, sports physician at the University of Hamburg, proved in a study that the combination of varied training and conscious nutrition is unbeatable in terms of fat burning:
The test persons, who did both strength and endurance training and were also informed about healthy nutrition, lost the most in eleven weeks: 5.4 kilos.
A motivating result, isn’t it? Depending on how intensively you design your training and how conscientiously you implement our nutrition tips, you can even achieve similar results in even less time.
More muscles burn many calories
The most important basis for the “slim and fit” training goal: if you want to lose weight, you have to consume more calories than you supply.
The following applies to training practice: burn many calories! This is achieved above all through intensive muscle work and the use of as many muscles as possible.
In other words: Always running slowly is not the best solution. Although the fat metabolism and your basic endurance are trained optimally, calorie consumption and muscle use are relatively low.
Exercising 30 or even 60 minutes a day at the stop also doesn’t help. This consumes a maximum of calories, but quickly overwhelms the muscles. And that’s exactly why we should combine.
Sometimes fast, sometimes slow, sometimes with high, sometimes with low effort – the rhythm does it.
More muscle mass leads to higher energy consumption (even at rest). Intensive training units, such as interval training sessions, increase your calorie requirement additionally – the afterburning effect ensures this.
The combination rule: strength before endurance
“Of course, you can separate endurance and strength sessions, run three times a week and go to strength training twice. But in terms of fun factor, time expenditure and calorie turnover, a mixed form, however it looks exactly, is more attractive”, says Prof. Christine Graf from the German Sports University Cologne.
Basically, the effect of the strength-heavy exercises is greatest when the muscles are still fresh – i.e. at the beginning of the workout. In addition, you can concentrate better on the execution of the exercises.
5 kilos away with the 4-week plan
The combination of strength exercises and running is for most recreational athletes the shortest way to a more effective workout.
Sports scientist Kai Wellmann also finds this mix optimal for body shaping and explains it further:
The most important thing is to get going, to make everyday life more active and to understand the extremely important role of nutrition.
5 tips for a balanced diet
You are what you eat. We have put together the most important nutrition tips to support your training. Because as Prof. Christine Graf puts it:
Nutrition is at least as important as training. From the calorie balance alone, I can save thirty minutes of jogging in the evening if I do without half a bar of chocolate in the afternoon.
Although low carb is incredibly popular, carbohydrates themselves are not the greatest evil, but the classic carbohydrate carriers: cereal products such as pasta, bread and pasta. Their inferior carbohydrates provide a short-term sugar surplus, which the body converts into fat in no time. The best carbohydrate carriers are all vegetables. A lot of them, please!
Proteins are important for the development of muscle structures. And they increase energy turnover. In addition, the body burns more energy when processing protein than when processing carbohydrates and fats.
Many good fats
While saturated fatty acids (e.g. in sausage or butter) are unhealthy, unsaturated fatty acids (e.g. from nuts, avocados and other vegetable fats or from fatty fish) reduce the risk of heart attacks and are building blocks for hormones.
Caution with juices
Fruit juices contain many vitamins, but also a lot of fructose – bad for the blood sugar level. Always dilute juices strongly with water. Then the important nutrients can be absorbed better.
Do not starve
When you train hard, you need energy. Therefore it is better to eat healthy (!) full and train well!
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