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How to lose weight quickly with strength and endurance training

Losing weight can be challenging, but the right diet and fitness routine can make the process more efficient.

It’s important to focus on making permanent lifestyle changes instead of turning to fad diets, as these are often extremely restrictive and unsustainable which in turn leads to a cycle of losing and gaining weight.

A good way to start is by looking at your current food intake and making small changes here. Keeping a food diary and even tracking your calories is one of the best methods for weight loss – diet and nutrition is the most crucial element for long term weight loss.

Some of the benefits of healthy weight loss include reduced risk of cardiovascular disorders and metabolic diseases, more energy, and better self esteem.

Setting weight loss goals

If you want to lose weight in an effective and sustainable way, it is important that you set realistic and achievable goals. Before you get started, you need to consider a few factors first:

BMI, or Body Mass Index, measures the relationship between your weight and height. A BMI value of 18.5 to 24.9 is considered healthy and a value of over 25 is considered overweight. If you have a higher starting weight, you may want to break your overall weight loss goal into smaller more manageable chunks.

Another point is your physical health. Some health conditions can affect how easily you lose weight, so your ideal weight loss goal may look different than for someone who has no health conditions. It is therefore advisable to coordinate with doctors or nutritionists to find out what a realistic weight loss goal could look like.

Your lifestyle. Losing weight involves making lifestyle changes, and for some people it’s preferable to lose weight slowly so that you can still do some of the same activities. For the average person, a weight loss foal of 0.5-1kg per week is ideal for healthy and lasting weight loss.

How does weight loss come about?

Calories are units of energy contained in food and released during digestion. They are found in macronutrients such as carbohydrates, proteins and fats. The body uses calories to fuel movement and bodily processes such as sleeping and eating.

A calorie deficit is essential for weight loss. That means you’re consuming fewer calories than your body burns. When you’re in deficit, you’re forcing your body to use stored fat stores for energy, ultimately leading to weight loss. The best way to create a calorie deficit is by eating less calories and moving more. You can do this by working out your total daily energy expenditure (TDEE), and then aiming to eat less than this each day. Depending on your weight loss goal, this can be anywhere from 250 calories less to 1000 calories less.

While calories are important, please also note that a balanced diet and a healthy lifestyle also contribute to weight loss. It should not only be reduced to calories.

How important is fitness training for weight loss?

Cardio exercises to speed up weight loss

Cardio exercise plays a crucial role in weight loss as it increases heart rate and burns calories efficiently. Cardio exercises that help to promote weight loss are:

  • Running: A very effective exercise that burns a lot of calories while strengthening the leg muscles.
  • Cycling: Enables gentle training without the risk of straining the joints. Also a good option for people with knee or hip problems.
  • Jump rope: A simple and inexpensive exercise that engages the entire body and improves coordination.
  • Swimming: A low-impact exercise option that engages the whole body and burns lots of calories.

These cardio exercises increase heart rate and promote fat burning. They also help improve overall cardiovascular health.

Strength training for weight loss

Strength training is also an important part of an effective weight loss program. It increases metabolism, builds lean muscle tissue and burns calories. Examples of strength exercises are:

  • Squats:These work the hamstrings, glutes, and core muscles.
  • Lunges: This exercise targets the leg muscles and improves stability.
  • Push-ups: Strengthens the upper body, including the chest, shoulder and arm muscles.
  • Dumbbell Exercises: Dumbbell exercises like bicep curls or overhead presses help build and strengthen muscle while burning calories.

It is important to remember that muscle weighs more than fat. With strength training, you may not see any significant weight loss on the scale, even though you’ve lost fat and are more toned.

Circuit training and high-intensity interval training (HIIT)

Circuit training and HIIT workouts are also effective ways to lose weight. Both circuits and HIIT workouts are forms of interval training that involves performing exercises at a high intensity for a defined period, followed by periods of rest. Circuit training usually follows a series of different exercises, whereas HIIT workouts can use either different exercises or the same exercise on repeat.

An example of circuit training could be:

  • 30 seconds jump rope
  • 12 repetitions of squats
  • 10 repetitions of push-ups
  • 20 second burpees
  • 12 reps of lunges
  • 60 second break

An example of a HIIT workout might be:

  • 20 second sprint
  • 10 second break
  • 20 second squats
  • 10 second breake
  • Repeat this sequence 8-10 times

Tips to lose weight healthily and sustainably

To improve your weight loss results, here are a few practical tips:

  • A balanced diet: Avoid cutting out any food groups as this is less sustainable. Include lots of protein and vegetables to keep you full, as well as moderate carbohydrates and fats.
  • Stay hydrated: Dehydration can impact your energy levels and increase food cravings. Drink at least 2 litres of water a day to stay hydrated.
  • Getting enough sleep: Getting enough sleep helps to keep your hunger hormones at a healthy level, reduce cravings, and increase energy so it’s easier to stay active.
  • Track progress: Track your progress to stay motivated and make adjustments as needed.
  • Challenges such as lack of motivation can be overcome by setting realistic goals, a varied training program and a training partner.
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