Synonyms in a broader sense
Fitness, muscle building, weight training, bodybuilding
Definition Strength Training
Strength training not only involves targeted muscle build-up, but also an improvement in maximum strength, explosive strength and endurance. According to the objective, which type of strength is to be promoted, the strength training must be built up in order to achieve maximum training success.
Strength training and nutrition
Just as with slimming fat burning, nutrition plays a particularly important role in weight training. Those who do not adapt their nutrition to their training will achieve significantly less success. As already described under the training methods, there are various goals that can be achieved through strength training, and therefore the diet must also be adapted to these goals.
Protein plays the most important role in strength training, along with carbohydrates. Many people are not satisfied with their weight and therefore want to lose weight. Especially in the spring months the body is made fit for the summer.
The question always arises whether a change of diet is enough or whether it is better to start with a weight training to burn fat. Strength training makes the body stronger and builds muscle mass. In combination with a balanced diet, strength training can boost the metabolism and thus burn more calories.
This causes the body to lose fat mass and you lose weight. The combination of strength training and dietary changes is especially important, because the body receives the signal to burn fat but to keep and build muscle mass. By training with heavy weights, you create minimal injuries in the muscles, which have to be repaired during the training break.
In order to do this, the body must boost the metabolism and transport more nutrients to the muscles. This effect is called the afterburning effect, which occurs mainly during strength training. With an appropriate diet, the body can work on its recovery more effectively.
However, you should also bear in mind that although you lose fat, you also build up muscle mass. A stagnant weight is therefore not uncommon. Since muscle tissue is heavier than fat tissue, it can happen that the body becomes slimmer and better trained, but you hardly lose any weight.
With increased muscle mass, the body’s energy requirements increase not only during and after training, but also at rest. More muscles must be supplied with nutrients. More calories are consumed, which means that more calories must be supplied.
Weight training is a healthy way to lose weight and build muscle mass. In addition to strength training, a healthy diet is essential for healthy weight loss. The combination of sport and a change of diet is particularly effective because fat tissue is broken down and muscle mass is built up.
The change in diet includes a change in meal times, a reduction in the high-fat diet and a slight increase in the high-protein diet. This is necessary to build up and supply the muscles. You should therefore always make sure that you implement a diet plan that is suitable for your training.
To reduce the body’s fat mass, you need a negative energy balance. This means that you have to burn more calories through sport than you consume through food. Only then does the body start to get the missing energy from the existing reserves (fatty tissue).
In order to prevent the loss of muscle mass, the protein intake should be high enough. Carbohydrates are also needed for regeneration and for building muscle mass. In order to stem the entire metabolic processes, the supply of vitamins and minerals should also be right. Nutrient-rich foods such as pasta, muesli, low-fat dairy products, fish, fruit, vegetables and various nuts and legumes are essential for losing weight in combination with weight training. Since one can easily overestimate the calories that are burned, one should be well informed.
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