How important is exercise to lose weight?


↶ Losing weight in a healthy way: how does it work?

↶ Endurance vs Strength Training: Which Is Best?

↶ Strength training: what is there to consider?

↶ How can I use resistance training effectively?

↶ What is the best sport for weight loss?

↶ Increase calorie consumption in everyday life

↶ correctly measure the success of the diet

Not only looking better naked, but being healthy, flexible and fit in old age are the biggest motivators for anyone starting a diet. Although the diet is mainly about a calorie deficit and a balanced diet, many people who want to lose weight wonder if the additional exercise makes sense. Let’s clarify what is important!

Losing weight in a healthy way: how does it work?

For weight loss to work, you first need to know how many calories you burn at rest and with daily exercise. This is easy to calculate with a simple formula. If you now know your basal metabolic rate, you should consume this amount of calories every day so that the body does not run out of nutrients and does not go into starvation mode. In this state, it can happen that the body destroys muscles, hormonal fluctuations occur, cravings arise or women lose their periods. Muscle breakdown often occurs in connection with not consuming sufficient protein. Therefore, a balanced diet is one of the most important things in a diet.

Endurance vs strength training: which is better?

When it comes to losing weight, it is therefore important to combine a healthy diet with a calorie deficit. Exercise of any kind is recommended to increase the deficit. In addition to the increase in calorie consumption, sport also brings more benefits for the body:

  • Muscles build up and tissue stiffens.
  • Bones, tendons, ligaments and joints are strengthened, preventing osteoporosis.
  • When you exercise, your blood pressure rises, which means that blood vessels dilate and blood clots cannot adhere.
  • The heart adapts and grows, which means it has to work with less resistance and oxygen uptake improves.
  • Exercise protects against diabetes and obesity.
  • The metabolism of fats and sugars is enhanced.
  • Regular exercise reduces the risk of heart attack, stroke, and cancer.
  • Sport contributes to better body awareness, makes you mentally strong and confident, and protects you from depression.
  • The immune system is strengthened by “sports stress”.

Recommended for prolonged weight loss with both health and psychological benefits a combination of cardio and strength training. More strength and endurance in everyday life means less fatigue and better performance.

Strength training: what is there to consider?

For successful strength training, you should first define your goals and the time you can devote to them. A coach or trainer can be helpful in the beginning to learn the exercises correctly and to set up a training plan. After that, success is in your hands. As a beginner, a full-body plan that runs three times a week is usually recommended. As a result, each part of the body is optimally trained and the regeneration time is adapted accordingly. If you find that the weight being moved seems too light, you can increase the weight.

5 facts about weight training:

  1. Women can and should train hard too
    In women, heavy weight training combined with a balanced diet strengthens the bones, preventing osteoporosis in old age and cartilage wear. Female hormones keep you from building huge mountains of muscle.
  2. Beginners don’t need a calorie surplus to build muscle
    As a beginner in weight training, most people also gain muscle mass with a calorie deficit and lose fat at the same time. It only makes sense as a beginner to reconsider your diet if nothing is happening in terms of strength building. Advanced users, on the other hand, usually do well with a slight calorie surplus to continue building muscle mass.
  3. Free weights are better than machines
    Little time for training? Then free weight, i.e. dumbbells and barbells, kettlebells, medicine balls, TRX bands and the great basic exercises like squats or deadlifts are the right choice. With complex exercises, several muscle groups are trained at the same time, so that the entire workout takes a shorter duration than training with many small exercises on machines. However, the devices are suitable for training individual muscles in isolation.
  4. Muscle burns more calories than fat
    At rest, a pound of muscle consumes about 13 kcal per hour, while a pound of fat consumes only 4.5 kcal. This is one of the reasons why athletes can eat more without immediately gaining weight.
  5. Protein is needed to build muscle
    All tissues in the body are made up of amino acids, some of which the body can produce on its own, but some of which must also be ingested through food. Protein is found in legumes, nuts, meat, fish, tofu and soy, as well as dairy products such as milk, yogurt, quark, cheese, and protein powders.

How Can I Use Resistance Training Effectively?

Resistance training can be broken down into different intensity levels. Each of these stages has health benefits:

60-65% of the maximum heart rate regeneration active rest of the body
65-75% fat burning zone Fat calories are burned, but calorie consumption is not very high, fitness is improved, cardiovascular system is trained
75-85% aerobic / fitness training zone Improve breathing and circulation by increasing endurance
85-90% anaerobic training Improve lacrat tolerance as energy is acquired without oxygen, training for peak performance
> 90% maximum training Training for advanced users, competitive athletes and in preparation for competitions

According to the table, light endurance training, for example during a slow walk or run, is ideal for regeneration and for improving general health and fitness. In the aerobic zone (medium intensity), however, training becomes more demanding and tiring. Most people achieve this by jogging, biking, or using an elliptical cross trainer with moderate effort. On the other hand, most people reach high intensities when muscle endurance is trained to the point of muscle failure, for example in CrossFit, high intensity workouts, sprints and other sports where maximum performance is achieved. This zone often passes into the maximum zone.

Therefore, for weight loss, it doesn’t matter which zone you want to train in. Advanced users can train in intensive training sessions, beginners start slowly so as not to overload their bodies and gradually increase.

The guideline applies to women and men:
Maximum heart rate = 220 – age

What is the best sport to lose weight?

In general, there is no better sport for losing weight. All that matters is that you love what you do. If you go to your club, group, pool, or gym more often, you’ll have more fun than if you tortured yourself by doing a sport just because it should be the best for weight loss. However, we recommend sports that demand the most from the body and burn the most calories:

  • weight training
  • crossfit
  • Running, swimming, cycling
  • Hiking, Nordic walking
  • Circuit training and bodyweight training
  • Badminton, tennis, volleyball, handball, football

Increase your calorie consumption in everyday life

In everyday life, you can also increase your calorie consumption by getting enough exercise, even if you don’t have enough time for sports.

  • Walk or cycle more often A short walk during your lunch break stimulates circulation, wakes you up and burns calories.
  • Getting off the bus or train station earlier also means more movement.
  • Take the stairs instead of the escalator or elevator.
  • If you work in the office, get up more often, visit colleagues instead of calling them.
  • Instead of sitting in front of the TV in the evening, take a half hour walk.
  • Household chores such as vacuuming, washing dishes, hanging laundry, removing mud or cleaning windows also burn calories.

Properly measure the success of the diet

Especially if you are new to weight training and want to lose weight, don’t let the scale affect you. If you exercise regularly, you will develop muscle mass faster, especially in the beginning. Even after training, the body stores water, so that the weight on the scale increases or fluctuates. Also note that you always weigh yourself at the same time of day under the same circumstances. The intake of salt and carbohydrates, as well as the intestinal contents, also ensure a fluctuating weight. Don’t let this put you off.

We recommend a measuring tape and a table where you can enter the measurements of the waist, hips, abdomen, buttocks, arms and thighs at regular intervals. Before and after photos also help. Sometimes the body takes a few weeks to adjust to weight loss. The female body in particular, as ultimately losing weight is nothing more than controlled hunger. At first this does not please the body, as it sees its existence and its task of reproduction in danger. So stay calm. Sooner or later the first successes will become visible! And this really motivates!