Nutrition and weight training | Strength training and fat burning

Nutrition and weight training

During a strength training with the emphasis on fat burning, a special attention must be paid to nutrition. Trying to do great exercise during diets is neither possible nor sensible. The reduced food intake caused by dieting has a negative effect on athletic performance, and one often feels too weak and unmotivated to perform athletic activities.

Therefore, one should pay attention to the correct nutrient supply before, during and after training. Before an athletic performance, and this does not only apply to strength training, the body should be sufficiently supplied with carbohydrates. This could be done with pasta, rice, etc.

until about 3-4 hours before training. If you feel too weak during the training (circulation problems, hunger) it is advisable and possible to refill the carbohydrate storage with sugar for a short time. This can be done with simple energy bars / candy bars.

These can then be consumed without a guilty conscience, because the energy contained in these bars is immediately burned during exercise and is not stored.A carbohydrate-rich (multiple sugars) food intake immediately before training is not recommended, because it takes at least 3 hours until the absorbed carbohydrate stores are available as energy. After a strength training, the body should be sufficiently supplied with protein (fish, meat …). Since sufficient protein is normally absorbed through food, additional preparations such as protein shakes are not necessary.

For vegetarians, however, such food supplements are appropriate. High-fat foods should generally be avoided during training with targeted fat burning. If you do not want to do without diets, you should do so during a training-free period.

Basics of strength training

  • Train regularly. It is better to spread your training efforts over several days than to do it all at once on one day.
  • Train progressively. Especially for beginners the training success is very fast and in big jumps.

    Therefore, increase your performance and the load during training.

  • Observe breaks. Muscle building and fat burning do not happen during training, but in the phases in between. Therefore take regular breaks.

    (at least 24 – 48 hours per muscle group).

  • Variation. Very important to achieve the desired results is a change in the training plan. There are different training devices for the same muscle group, which should also be used alternately.
  • The right training stimulus.

    Set the right training stimulus during training. This should be neither too low nor too strong.

  • First repeat, then increase intensity. For beginners, coordination is often a problem during strength training.

    In order to avoid incorrect execution and injuries, train with light weights first and then increase the intensity as the execution becomes increasingly safe.

  • Strength before endurance. The same applies to fat-burning training, first the strength training, then the endurance training.
  • Large muscle groups first. Train your large muscles first and then the smaller ones.
  • Make sure you wear the right clothing. Training gloves are advisable for beginners and advanced users.
  • Advice from qualified personnel. Ask your questions to the qualified trainers in the fitness studios and always have them brief you first when you buy new training equipment.