Does weight training affect the quarterbacks?
The wrong and the right way to lose weight
Lose weight through strength training?
The main thing is that you kill calories. That’s what matters, right?
Endurance sport is a calorie killer. The cardio, the more fat loss?
Or is exercise overrated? Every child knows that 80% of six packs are made in the kitchen.
According to Pareto's 80/20 rule, it should be enough if you have nutrition under control (80%) and training (20%) would then be optional?
Anyway: it is "How" doesn't matter as long as you have a calorie deficit abide by?
If youjust If you rely on nutrition, the shot can backfire.
You know the M.A.R.K. Formula - looking good naked takes place on several levels.
Even if fat loss is your priority A goal:
+ balanced diet
+ proper strength training
+ Cardio training
= Look good naked
If you only target one element, you will hardly get the horsepower on the road.
As if you wanted to drive from Munich to Hamburg in a car that only drives straight ahead.
If you're lucky, the front wheels won't point to Timbuktu. Then you will at least achieve your goal closer.
But the chances of a spot landing are worse than winning the lottery ...
Today it's about the “R” in M.A.R.K - that proper strength training. The simple rule is:
Strength training comes before cardio - even when it comes to weight loss.
You will find out why you can lose weight through strength training. And why you want to lose weight toofirst should think about muscle training.
Why you don't want to lose weight without strength training
Strength training makes you stronger and more muscular. And it can do more.
When you combine it with a nutritious diet,
With strength training you give your body the right signals to lose weight. The result is a hormonal milieu that tells your body:
"Burn the fat, but keep the muscles."
If you have subscribed to the Stay tuned newsletter, you know that you need a certain calorie deficit to lose fat.
Exercise makes the part with the calorie deficit easier. But not all workouts are created equal.
If you don't use your muscles in deficit, you risk losing them. Welcome, yo-yo effect!
However, it is not uncommon for weight loss coaches to recommend that you no Lifting weights.
They do this because they know that most of them only have the scales in their heads (and allow themselves to be lied to). They know strength training slows "progress" on the scales.
So they promise you: "If you follow my X-week program, you will lose Y kilos."
Of course you know the truth, but it's hard to sell:
It's okay if you are gaining weight increasing - as long as there are muscles.
So leave it. And tell yourself: "Don't do strength training!"
Don't let yourself be fooled. A keeper knows:
If you want to lose weight, there is no alternative to strength training.
Here are 6 ultimate reasons why weight training can help you lose weight.
Lose weight through strength training # 1 - strength training protects your muscles even when you have a calorie deficit
If you burn more energy than you consume, you can lose fat.
But there is a risk this way: muscle loss. The bigger and more persistent the calorie deficit, the higher the risk.
It's amazing how easily your body eats up its muscles when you don't use them.
Muscle training - whether with your own body weight or with weights - helps you to maintain your muscles even if you are successfully losing fat.
Lose Weight Through Weight Training # 2 - Weight Training Burns Calories And Accelerates Fat Loss
Proper strength training not only contributes a large part to your daily energy consumption.
It also ensures that you have muscles builds up.
Give me some decent sets of squats, lunges, and deadlifts. In many cases, you burn more calories than on the cardio machine.
Lose weight through strength training # 3 - Muscle training gets your metabolism running at full speed
Muscle training isn't just a great calorie-burning machine. It also turns your metabolism up a gear.
When you train with heavy weights, you create micro-injuries in your muscle fibers that your body has to repair between workouts.
In order to maintain this process, your metabolism has to work overtime - even when you are sleeping or lying on the couch.
Your body has to work hard to repair damaged muscle fibers and build new muscles.
Strength training can trigger higher energy expenditure after training than endurance training with medium intensity (“afterburn effect”)
Lose Weight Through Weight Training # 4 - Weight training is a health elixir
If you used to ask a doctor what you can do for your heart and your health, he usually answered: Endurance sports. Running, swimming, cycling, etc.
Endurance sports is healthy though. But strength training can do even more.
It strengthens your cardiovascular system, improves your blood lipid levels, gives your bones strength and makes you more sensitive to insulin again.
Many scientists and doctors have already made the paradigm shift and recommend strength training. Even if the health insurance companies will probably need a few more years before they include this recommendation in their brochures
Lose Weight Through Strength Training # 5 - Muscle training is the tool you use to shape your body
Some fitness experts believe that you cannot “sculpt” a muscle.
You have 656 muscles. Of course, you can't change the places they start. Not even the shape of your skeleton. But if you build muscle in a targeted manner, you can completely transform your appearance and body feeling.
Losing weight is easy with a good nutritional plan. But if you don't use your muscles in the process, you are creating a narrower, weaker version of yourself.
Strength training helps you get rid of excess fat AND build muscle exactly where you want it to be.
Imagine your body as a sculpture that lives and breathes. A feat that you are working on.
Weight training is one of your most important tools.
Lose Weight Through Weight Training # 6 - Muscle Building Exercise Can Reverse The Aging Process
As you get older, you often look for the secret of eternal youth. You want young look and you too young feel.
There are a few things you can do about it.
For example, expensive hormone treatments in anti-aging clinics. There you will be prescribed dozens of different pills - all in the hope of having found the fountain of youth.
Or you follow the M.A.R.K. Formula, change your thinking, your diet and start training with heavy weights.
The thing is, if you don't use your muscles, you'll lose an average of 30-35% of your muscle mass between the ages of 40 and 80
The muscle breakdown, which progresses faster with increasing age, is so insidious that doctors have given it a name of its own: sarcopenia.
Many look to decay without doing anything and consider it to be inevitable. Anyone who moves little in everyday life does not age at normal speed, but in fast motion.
When it comes to muscles, the following principle applies: "Use it or lose it."
If you don't ask for it, you lose it.
There are few things as close to a fountain of youth as weight training.
It may not be as easy as swallowing pills. But that's what it works for.
What is the right balance between strength and endurance?
The perfect solution is always individually tailored to your goal and your framework conditions.
How much time do you want to invest in training? How much training experience do you have? What is your goal? ...
Nonetheless, I will give you a rule of thumb from fitness coaching, which you can use to evaluate your current training quota - depending on the training time budget: 5
- 3 hours of exercise time per week - 3 hours of strength training.
- 4-5 hours of training per week - 3 hours of strength, 1-2 hours of endurance training.
- > 5 hours of training time per week - 3 hours of strength, 2 hours of endurance, rest: playing, having fun and moving around (climbing, football, Frisbee, hiking, walking, with children on the playground, etc.)
Please note: this is a rule of thumb, not a law. You will find an individual solution with the fitness coach you trust.
We always look after a small group of those who stay tuned on a 1: 1 basis and with a tailor-made training plan - the “stay tuned crew”. You can find the current prices and availability here.
Please understand that the places in the crew stay tuned are limited, as I always take enough time for individual support. You can find more free information about muscle building training here.
Tip: Do you like “Fitness with M.A.R.K.”? Then check out These 11 Unusual Fitness Books - And Why They're Worth HEARING.
Fat loss requires a calorie deficit. Without a doubt, diet plays first fiddle here.
Many make the mistake just Put on diet or cardio exercise. Then the shot backfires slightly and throws you into a downward spiral called the “yo-yo effect”.
Use it or lose it: If you don't train your muscles, you risk losing them - especially when losing weight.
There is no alternative to strength training.
Successful keepers track their physique, but they don't let their scales drive them crazy. It's okay if you are gaining weight increasing - as long as there are muscles. With the right nutrition and exercise program, it is quite possible that you will build muscle even in a calorie deficit.
Looking good naked is much easier if you follow this principle:
Strength comes before cardio - even when losing weight.
Question:How important is or was weight training in your training program? Have you been able to lose weight through strength training or have you neglected it? What is your experience? Write a comment.
- Elliot et al. Effect of Resistance Training on Excess Post-exercise Oxygen Consumption. Journal of Strength & Conditioning Research. 1992 [↩]
- Reynolds, Kravitz. Resistance Training and EPOC. Drlenkravitz.com. Access: May 26, 2014 [↩]
- e.g. Ingo Froböse. ACTIVE METABOLISM - TAKING YOUR BODY ON TOURS. http://www.ingo-froboese.de/blog/aktiver-stoffwechsel-den-koerper-auf-touren-endung/ Access: May 26, 2014 [↩]
- ENSA science committee. Diet and lifestyle measures that counteract age-related sarcopenia. ENSA 2014 [↩]
- Always assuming you want to lose body fat. [↩]
Category: Weight Loss, Fitness with M.A.R.K., Muscle Building Tags: fat loss, fat burning, fitness training, body fat, strength training, muscle loss, muscle building training, training, training mistakes, training philosophy
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