The Best Program To Lose Weight Fast! We explain step by step how the training program for weight loss must be structured in detail. In addition to the training duration, we will also focus on criteria such as training intensity and the choice of the right exercises and useful tips related to the training program will be provided.
The basics of the weight loss training program! The Best Program To Lose Weight Fast
A well-structured weight loss training program should be characterized by an effective mix of strength and endurance elements. The intensity of the training should not be compared to that of a muscle-building workout. Weight loss training programs are always characterized by high intensity – there are few breaks between sets. In addition to normal free weight training, special resistance training in the form of interval training is essential for successful weight loss.
Here is what sets a weight loss training program apart:
- Weight training for muscle maintenance
- Resistance training for fat burning
- High intensity during training
1. Tips for Weight Loss Training Program
1. Supportive sports nutrition
In addition to weight training and resistance training and a structured diet such as the protein diet, intelligent sports nutrition can also be helpful for weight loss.
2. Increase daily activity
Those who want to do something for weight loss, in addition to exercising, can increase their daily activity. Take the stairs instead of taking the elevator or cycling to work. This allows you to burn additional calories and reach your training goal more easily.
3. Look for someone to train with you
Choosing a suitable training partner can be a key success factor for weight loss. Motivating each other and going to train together allows you to easily overcome even difficult phases and work together to achieve the goal.
4. Take advantage of our 12 week program
Don’t have time for complicated nutrition plans and long training sessions? Together with our instructors, sports experts, and nutritionists, we clear up the confusion that often surrounds the topic of fitness. With our efficient 12 week program, you can make your intentions a reality. Goodbye, excess pounds, welcome fitness. Try it now and you will be convinced.
2. Training frequency
Those who want to lose weight effectively should plan 3-4 training sessions per week. The weight loss goal is not accompanied by an extremely high workload of 5-7 sessions per week. Those who want to lose weight already expose their body to strong “stress” while maintaining a calorie deficit. So schedule enough time to regenerate to avoid over-training or overloading the cardiovascular system.
Weightlifting exercises can be safely divided into a split training program. What does split mean? The individual training days are divided specifically according to the individual muscle groups. A classic subdivision is, for example, chest and triceps or back and biceps, to be trained separately on different days. For a training frequency of four sessions per week, there is the 4 day split routine program.
With this program, it is possible both to work intensively on individual muscles through isolation exercises and to insert basic exercises. Basic exercises such as bench presses, barbell deadlifts, or knee bends work on multiple muscles at the same time. Those who train only three times a week will choose a 3-day split routine program with the classic chest/shoulders/triceps, back/biceps, and legs/abdomen split.
What to observe during the weight loss training program:
- 3-4 sessions per week
- Split training program or full-body program
- A mix of basic and isolation exercises
Weight training should consist of two sessions per week and be completed later by a cardio session. High-intensity interval workouts are great for burning fat. With interval training, the metabolism is favored after training by the so-called “post-combustion effect”. In addition, our body, after having “consumed” the energy reserves of glycogen, will take the necessary energy from the accumulation of fat – a perfect mechanism for weight loss.