The 3 biggest training mistakes in fat loss training!

Fat loss: The summer is coming up and it is persistently worked on the desire figure. The big goal is to break down fat as effectively as possible. In particular, many athletes (but also athletes) go the wrong way. We introduce three mistakes that women in training should avoid.

Basically, exercise and sports are good for sure. However, some training methods can also be counterproductive as they slow down fat loss, robbing energy and "softening" the body.

1. Hours of endurance training in the "fat burning area"

The practice of sports in the extensive area is usually based on the assumption that the calories burned during exercise are important to reduce body fat. It's more about increasing the body's resting energy. With a long moderate endurance training, the number of calories burned is limited mainly to the time of training. If one calculates this against the energy intake (1 beer = 30 min jogging), you will notice very quickly that the effort to lose weight is very high. In addition, there is the effect that the more endurance training you do, the more muscle you lose. But fat is burned only in the muscles! Therefore, you may want to put in a few short, strenuous intervals that will raise your psycho-physical energy level for hours and provide you with an increased calorie count for a long time after your workout - despite a shorter workout time (up to 9x greater fat reduction!).

2. Targeted training of "problem areas"

I'll take it straight away: Training certain areas of your body for increased fat loss at these places is a waste of time! The body does not pull the fat out of the zone that you happen to be training. Rather, the training of small areas of the body activates the entire organism too little to cause a significantly increased fat loss. But it robs you of your precious time. Just one example: crunches and other common abdominal exercises are among the most ineffective exercises when it comes to breaking down bacon. Just because you feel burning in these areas does not mean that you "burn" much there. Although the abdominals are trained, what good is it if you can not see them because they still have the stomach fat?

For successful fat loss, you should do exercises that involve as many muscle groups as possible (preferably full-body exercises). This shortens the training time enormously and causes a much larger fat loss. Silke Kayadelen, for example, the well-known weight loss coach from "The Biggest Loser", is following this method very successfully with her bikini boot camp concept.

3. Avoid intensive strength training.

A big concern of many women is that intense strength training leads to greater muscle mass and they look "muscle packed". I can definitely take this concern: all women in show business, for example, have no male muscle packages, but a slim, firm ("toned") body, which makes the muscle contours athletic, but still look feminine. Almost without exception, they achieve this through strenuous strength training with high resistance. If you make more than 12 repetitions of an exercise, the weight is usually too low. In some cases, there can be significantly fewer repetitions, for example five to twelve. This will make you build more muscle relatively quickly. However, these will build up moderately and make your body look "firmer". But you are still far away from muscle mountains!

Rather, the rule is that weight training gives women slim, firm contours and better fit into their tight pants. Should this not be the case after some time of strength training, it is usually the diet that is not aimed at reducing body fat. Sometimes it is also because the acquired muscle tension ("toning") finally lifts the limp butt.

Conclusion

In order to effectively reduce body fat and to bring the body "in shape", it is recommended to perform a strength endurance training (in the sense of a metabolic conditioning), full body exercises and a short strenuous strength training with high resistance. With these training stimuli, you get or increase your muscle mass a bit and get a lean solid body that breaks down more and faster fat. However, it is important that you also adapt your diet to the goal of losing weight. If you follow the training of men, you will have much more pleasure in your body in just a few weeks.