Strength training and the right nutrition | Strength training at home

Strength training and the right nutrition

As with strength training in the gym, a diet for muscle building requires sufficient protein and a certain amount of excess calories. On the other hand, if you want to lose weight, you should consume fewer calories than you burn and aim for a negative energy balance. It makes sense to calculate the daily calorie requirement in advance.

Athletes should avoid ready-made food if possible. They are often hidden sugar traps. Cooking by yourself also gives you a better overview of what you are eating and how the food is composed.

You learn to eat more consciously. The calorie count should be evenly distributed among the three basic nutrients proteins, fats and carbohydrates. Vitamins and minerals are also important for a healthy body.

However, opinions about the right number of meals vary widely. Some experts say that you should only eat every five hours, making three meals in total.Others see it as more sensible to eat every three hours and thus have five meals a day. All agree on one principle: you should drink enough liquid every day, preferably in the form of water or unsweetened tea.

To lose weight, so-called frustration eating must also be avoided. If you really feel the need to eat something in between, you should not resort to sweets but to something healthy. For example, vegetables cut into strips with curd dip are also very good for “nibbling”.

One last principle is: do not starve. Of course, with radical diets you lose some weight at first. However, this is not about fat tissue, as one would actually like to reduce it during weight training, but rather about water and muscle mass.

Motivation Tips

First of all, one should not put oneself on the scales constantly and at every opportunity. This is especially true for people who want to lose a lot of weight through weight training at home. But even advanced users should not make their physical well-being dependent on the scales.

The same applies to the mirror. If you look in the mirror every day for training successes, you can quickly become frustrated. A better reference point is clothing.

With effective strength training, you will soon notice that the trouser button is easier to close or that the sleeves are better filled out after muscle building. It also motivates many to take photos of the training successes at regular intervals. Another common problem is the own excuses for training.

If, contrary to your good intentions, you did not stick to the plan one day, it will not become easier to stick to it in the future. Because the excuses that were given will usually still be valid the next day. Therefore, you should try to avoid all possible distractions at home, take some time for yourself and do other things later.

Another tip is to write down your goals and above all the excuses, preferably every day before training. In this way, you can get a grip on the typical excuses and invalidate them over time. For most people, the first step is the most difficult one: getting up for training.

But once this has been overcome, the rest, the actual training, is easy to do. A lot also depends on the inner attitude. With a little practice, you can turn strength training at home into something positive.

You start to enjoy new exercises, listen to music that you like, maybe be outside for training in good weather and concentrate on how you slowly get better. Then it won’t be difficult to stay on the ball. Strength training should also be a part of your daily routine at home.

With the “let’s see when it fits” setting, you’ll quickly have a good excuse again. Finally, you should not be discouraged by the current situation, but always motivate yourself with what you want to achieve and how you want to look.