The wrong and the right way to lose weight
Lose weight through strength training? Learn in more detail and example about the right and wrong way to lose weight.
The main thing is that you kill calories. That’s what matters, isn’t it?
Endurance sport is a calorie killer par excellence. The more cardio, the more fat loss?
Or is exercise overrated? Every kid knows that 80% of six-pack abs are made in the kitchen.
According to Pareto’s 80/20 rule, shouldn’t it be enough if you have your diet under control (80%) and training (20%) would then be optional?
Doesn’t the “how” matter as long as you maintain a calorie deficit?
If you only rely on nutrition, the full shot pipe can backfire.
Even if fat loss is your priority – A – goal:
If you only target one element, you will hardly put the horsepower on the road.
As if you wanted to steer from Vegas to New York in a car that only drives straight ahead.
If you’re lucky, the front wheels won’t point towards Timbuktu. Then you will at least get closer to your goal.
But the chances of a precision landing are worse than winning the lottery.
Today it’s about the “S” in MBSC – the right strength training. The simple rule is:
Strength training comes before cardio – even when losing weight.
You will learn why you can lose weight through strength training. And why you should think about muscle training first when losing weight.
Let’s get started with the wrong and the right way to lose weight
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,
- you burn more calories AND
- ignite the metabolism booster.
Strength training gives your body the right signals when it comes to losing weight. The result is a hormonal milieu that tells your body:
“Burn the fat, but the muscle stays.”
If you’ve subscribed to the Beta Switch Program, you know that you need a certain calorie deficit to lose fat. You will learn more about the wrong and the right way to lose weight fast in this home-based online program.
Exercise makes the calorie deficit part easier. But not all workouts are created equal.
If you don’t challenge your muscles in deficit, you risk losing them. Welcome, yo-yo effect!
Still, it’s not uncommon for weight loss coaches to advise you not to lift weights.
They do this because they know that most people only have the scales on their minds (and let themselves be lied to). You know that strength training slows down “progress” on the scale.
So they promise you, “If you follow my X-week program, you’ll lose Y pounds.”
Of course, they know the truth, but it’s hard to sell:
It’s okay if you gain weight – as long as it’s muscle.
So don’t. And tell you: “Don’t do strength training!”
Don’t be fooled. A follower knows:
If you want to lose weight, there is no alternative to strength training.
Here are 6 ultimate reasons why strength training can help you lose weight.
Wrong and the right way to lose weight much faster and retain perfect body shape!
Lose weight through strength training #1 – Strength training protects your muscles even in a calorie deficit
You can lose fat if you burn more energy than you take in.
But this route comes with a risk: muscle loss. The larger and more persistent the calorie deficit, the higher the risk.
It’s amazing how easily your body eats away at its muscles when you’re not pushing them.
Muscle training – whether with your body weight or with weights – helps you maintain your muscles even if you successfully reduce fat.
Lose weight with weight training #2 – Weight training burns calories and accelerates fat loss
Proper strength training not only makes a significant contribution to your daily energy consumption.
It also ensures that you build muscle.
I was hoping you could 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 into high gear
Muscle training is not only an excellent calorie-destroying machine. It also kickstarts your metabolism.
When you lift heavy weights, you create micro-injuries in your muscle fibers that your body needs to repair between workouts.
Your body must work hard to repair damaged muscle fibers and build new muscle.
Strength training can trigger greater post-exercise energy expenditure than moderate-intensity endurance training (“afterburn effect”).
Lose weight through strength training #4 – Strength 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 sport is healthy. But strength training can do even more.
It strengthens your cardiovascular system, improves your blood lipid levels, strengthens your bones, and makes you more sensitive to insulin.
Many scientists and doctors have already completed 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.
Weight Loss Through Strength Training #5 – Muscle training is the tool you use to shape your body
While some fitness experts believe you can’t “sculpt” a muscle. You have 656 muscles. Of course, you cannot change places where they start. Neither does the shape of your skeleton.
But if you build muscle, you can completely transform how you look and feel.
Losing weight is easy with a good diet. But if you don’t challenge your muscles, you only create a skinnier, weaker version of yourself.
Strength training helps you get rid of excess fat AND build muscle exactly where you want it.
Imagine your body as a sculpture that lives and breathes. A piece of art you are working on.
Strength training is one of your most important tools.
Weight Training Lose Weight #6 – Muscle Building Training can reverse the aging process
Those who grow older often look for the secret of eternal youth. You want to look young and feel young too.
There’s a lot you can do about it.
For example, expensive hormone treatments in anti-aging clinics. There you will be prescribed dozens of pills – all in the hope of finding the fountain of youth.
The thing is, if you don’t exercise your muscles, you’ll lose an average of 30-35% of your muscle mass between the ages of 40 and 80.
Muscle loss, which accelerates with age, is so insidious that doctors have given it its name: sarcopenia.
Many are idly awaiting the decline, believing it to be inevitable. Anyone who moves little in everyday life does not age at the normal rate but in fast motion.
When it comes to muscles, the principle applies: “Use it or lose it.”
If you don’t challenge them, you lose them.
Few things come as close to a fountain of youth as strength training.
This may not be as easy as popping pills. But it works for that.
Wrong and the right way to lose weight with strength training
What is the right balance of strength and endurance?
What is the wrong and the right way to lose weight? The perfect solution is always individually tailored to your goal and your general conditions.
How much time do you want to invest in training? How much training experience do you have? What is your goal?
Nevertheless, I will give you a rule of thumb from fitness coaching, which you can use to evaluate your current training workload – depending on the training time budget:
- 3 hours of training per week – 3 hours of strength training.
- 4-5 hours training time per week – 3 hours strength, 1-2 hours cardio training.
- >5 hours of training per week – 3 hours of strength, 2 hours of endurance, rest: playing, having fun, and moving (climbing, football, Frisbee, hiking, walking, taking children to the playground, etc.)
Please remember: This is a rule of thumb, not a law. You can find an individual solution with the fitness coach you trust.
Please understand that the places in the Beta Switch program are limited, as I always take enough time for individual support.
You can find more free information about muscle-building training here.
Wrong and the right way to lose weight – Conclusion
Fat loss requires a calorie deficit. Without a doubt, diet plays the first fiddle here.
Many make the mistake of only focusing on diet or cardio. Then the shot backfires slightly, throwing them 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 stayers track their physique but don’t let their scales drive them crazy.
It’s okay if you gain weight – as long as its muscle. With the right diet and exercise program, it’s entirely possible for you to build muscle even when you’re in a calorie deficit.
Looking and feeling good in a swimsuit is a lot easier if you follow this principle:
Strength comes before cardio – even when losing weight.