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Beginner workout plan to lose weight



  • How does losing weight actually work?
  • What do I need to lose weight?
  • Which sport is best for weight loss beginners?
  • What makes the Men’s Health training plan so effective?
  • What is important in nutrition?
  • What do beginners need to pay particular attention to when losing weight?
  • How often should beginners train?

You no longer feel comfortable in your body and want to change that. But you don’t know how best to get started? One thing is certain: Simply eating little or nothing and exercising until you drop are not an option. Ultimately, your weight loss plan should be healthy and sustainable. And it’s not as hard as you might think. We have developed a simple but highly effective training and nutrition package. This is aimed specifically at beginners who want to reduce their weight. You don’t have to be a star athlete or a star chef to implement it successfully. Nevertheless, you will soon see clear success on the scales (and in the mirror).

How does losing weight actually work?

The principle behind it is simple: you have to burn more calories than you consume from food per day. Then you have reached a calorie deficit. This means: Your body has to draw on its energy reserves to maintain its functions. Reserves include the fat you want to get rid of. The result: you lose weight. This calorie deficit – You can calculate your calorie needs here – The easiest way to achieve this is to change your eating habits, i.e. eat healthy foods and exercise in the form of strength and endurance training. Why do most people find it so difficult to lose weight? Quite simply: you approach the matter too one-sidedly. You exercise regularly, but completely ignore your diet. The motto: After all, you deserve the fries after jogging. Others are constantly following new trendy diets. But due to the radical change in diet, there is usually no energy left for training. However, the overall package is crucial for healthy and sustainable weight loss results. In other words, making sure you get enough exercise and eat the right food is equally important. Of course, at first it sounds like a lot to change your diet and do exercise. But if you tackle both, you will immediately see great progress. And they will motivate you to stick with it over the long term. Would you like to get started straight away?

What do I need to lose weight?

Our plans make it as easy as possible for you to get started. They are easy to understand and simply work. We also kept the necessary equipment to a minimum. For the sports program you only need two adjustable dumbbells. For the nutrition plan, we have selected particularly easy-to-prepare but extremely tasty recipes for you. You get the most out of it with minimal effort.

Which sport is best for weight loss beginners?

Theoretically, it doesn’t matter what sport you do. Because every movement increases your calorie consumption. Unfortunately, it is still a persistent rumor that only endurance sports like running bring real results. Of course, cardio training will help you lose fat, which is why we’ve included a tough interval session in the plan. However, targeted strength training has a decisive advantage: those who build muscle permanently increase their basal metabolic rate. Because muscles use energy around the clock. According to studies, 1 kilo of muscle mass per day at rest consumes about 13 Kcal. That doesn’t sound like much at first glance. However, that’s three times the amount of fat you’re probably trying to get rid of. According to fitness coach Alan Aragon’s model, beginners can build 1 to 1.5% of their body weight in muscle mass per month. After a year of training, 10 kilos of new muscle mass is quite realistic. And it’s the way there that burns the calories with every training session. Plus: the better you get, the more muscle you build, the more intense your workout becomes and the more calories you burn during training.

What makes the Men’s Health training plan so effective?

The focus of our plan is therefore on muscle building training. Strength training is necessary twice a week because: A study from Austria demonstrated the effectiveness of strength training in losing weight. And once a week you lace up your running shoes, which ultimately results in the perfect combination for optimal weight loss results. When strength training, you concentrate on the so-called basic exercises, i.e. exercises that use several muscle groups at the same time, such as push-ups. Of course, you primarily train your chest, but your triceps and front shoulder also have to work properly. In order to stabilize the body, your buttocks and core muscles are also required. You see: you can get a lot of effect out of one exercise.

Another advantage is that just a few exercises are enough to strain the entire body. So the workouts are short and sweet. On the other hand, an effective full-body workout burns significantly more calories than, for example, a pure abdominal or arm workout. Full-body training also allows you to train the key muscle groups, i.e. the largest muscle groups, several times a week. Sports science studies show again and again: It’s better to moderately challenge each important muscle group several times a week than to completely overwhelm them with an isolated workout. But enough with the theory now!

What is important in nutrition?

The principle is very simple: whether you lose or gain weight is primarily a question of your energy balance. If you consume more energy than you use, you gain weight. If you consume less energy than you use, you will lose weight. And with the right foods, it’s actually not that difficult. With industrially produced products, you start to get fat as soon as you tear the package open. However, you can fill up on natural, large-volume food without gaining a single gram. And these are exactly the foods we focus on in our nutrition plan. In addition, protein-rich foods and healthy fats are what are put on the plate. The proteins not only help you build muscle, but also keep you full for longer. A study by the Department of Nutritional Sciences, Institute of Food, Nutrition, and Health at Rutgers University in New Jersey showed that the quality of a diet significantly improves with a higher protein content and probably contributes to a lower body fat percentage. The healthy fats, in turn, provide you with the energy you need from a low-carbohydrate diet. In the entire 8 weeks you can easily lose between 4 and 8 kilos – because 0.5 to 1 kilo per week is healthy and realistic.

What do beginners need to pay particular attention to when losing weight?

If you have never done any sport in your life and/or are over 40 years old, it is best to treat yourself to a quick check-up with the doctor to see whether your body is ready for the strain. The same applies especially if you have a previous illness. If you get the green light, the first rule on site is: start slowly! For example, momentum when performing a strength exercise distorts your technique, which can lead to strains and other injuries. Plus: You don’t achieve the goal you set out to achieve. Essential: Don’t forget to warm up! This means your muscles are less susceptible to injuries, but ligaments, tendons and joints also need a warm-up phase to achieve full performance.

How often should beginners train?

As often as our training plan specifies: a total of 3 times per week. 2 sessions should consist of strength workouts, one session can be cardio-heavy. Please don’t forget the rest periods in between! The effect only occurs after training and your body needs chill time for this.

Losing weight doesn’t have to be that complicated. With our simple but effective plan combination, you will soon see impressive success. Our combination of targeted training and smart nutrition will bring you optimal weight loss success. And you don’t have to be a professional athlete or professional chef to implement it. And don’t even go to a gym. So it’s best to get started right away!


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