Training forms

Decisive for the success of a strength training for fat burning is the way you train. Especially in the beginner’s area, special attention should be paid to mistakes in the use of strength training. It is important that the training should be as extensive as possible, whereby special attention should be paid to the so-called large muscles (gluteus, leg muscles, back muscles).

Because the larger the muscle, the more energy is burned.There are only 2 types of strength training that can be considered for a strength training with the goal of fat burning: On the one hand, training primarily with low intensities and a very high number of repetitions (strength endurance method) to increase the local fatigue resistance of the muscles and at the same time burn fat during this training. Care must be taken to train with at least 50 repetitions and more, and that the execution of the movement is not too fast. The breaks between the training sets should not be longer than 30 sec.

to 1 minute. This training should be done especially for beginners. On the other hand, the muscles should be specifically built up for fat burning training. During such a training the number of repetitions is reduced and the intensity is increased. However, such training requires experience in strength training and is therefore not yet suitable for beginners in strength training.

Motivation during weight training

For many beginners, the motivation for strength training is a particular obstacle. Here are some tips on how to motivate yourself for training and stay on the ball.

Realistic goals.
Very important for a strength training are the set goals. Assess your performance realistically and don’t set yourself too high goals. It is better to plan a little less and stick to it than to take on too much that you can’t stick to.

Only those who achieve their goals will remain motivated in the long term.
Regulated training times. Plan to train at certain times. These times/days must then also be adhered to.
Training partner.
If training alone is not fun for you, train together with like-minded people.
Music. Train to the right music. That motivates more than you think.
Variety.
A change in the training plan is not only effective for training, but also promotes the motivation to train.
Enter your training days in a calendar.

Training should be designed so that each muscle group is trained during each workout. All of the 9 training devices listed below should be completed per training day. Back training The intensity should be chosen so that 5 repetitions are still possible.

The upper body must be kept upright during the following exercise. For the following exercises, slow movement is necessary. Leg training The intensity should be selected so that 5 repetitions are still possible.

Belly training Exercise until complete exhaustion. Execution as for straight crunches, but with the elbows on the opposite knee.

Latissimus extract (1 set, 25 cc, 60% intensity, 1 min break)
Latissimus train with wide handle (2 sets, 25 turns, 60% intensity, 1 min break)
Rowing/back insulator (1 set, 25 turns, 60% intensity, 1 min break)
Rowing/back insulator with wide or narrow handle (2 sets, 25 turns, 60% intensity, 1 min break)
Butterfly reverse (3 sets, 25 turns, 1 min break)
Leg press (3 sets, 20-25 cc, 70% intensity, 1-2 min break)
Calf lifter (3 sets, 30 turns, 60% intensity, 1-2 min break)
Thigh flexor (3 sets, 25 turns, 60% intensity, 1-2 min break)
Crunches (straight, 3 sets, maximum speed, 1 min break)
Reverse Crunch (3 sets, maximum speed, 1 min break)
Crunches (diagonal, 2 each right and left, 20-30 cc, high intensity, 1 min break)