Lose weight with strength training? The top 3 exercises from the personal trainer

 

Which endurance sport is most effective for losing weight in the long term and without the yo-yo effect? In short: none! The magic word is strength training. Personal trainer Raoul Stiehler shows his top 3 exercises to get lean through autumn and winter.

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An hour of moderate endurance training, such as jogging, burns an average of 600 to 800 calories. Much more than with strength training: in the same amount of time, you only burn 400 to 600 calories.

"Once the endurance training is completed, the metabolism fire goes out and the associated increased energy requirement is over," explains personal trainer and physiotherapist Raoul Stiehler.

It is different with strength training . Why? For a very simple reason: Through targeted and systematic strength training, the muscle cells are stimulated to grow. The following formula applies here: the larger the muscle cell, the higher its energy requirement.

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"And not only while we are training, but also during the day when we are asleep and even at night when we are asleep", says the coach of the Hamburg studio Kraftlotsen .

In other words: "Better trained muscles are real energy guzzlers."

With this extra muscle you have an increased total turnover every day , even on days when you can't make it to the gym or to run in the park.

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Three strength exercises for weight loss

How do I effectively train my muscles to encourage them to grow? Raoul Stiehler shows his top 3 exercises:
 

1. Forearm support

 

Force guides

The forearm support is one of the most suitable exercises to target the core tension.

· To do this, place your elbows in a line under your shoulders and hold your entire body like a plank.

· Try to relax your glutes as best you can. The main focus should be on actively pulling the navel towards the spine.

· As soon as you have the feeling that you are falling into an unnaturally strong hollow back, stop the exercise early.

· The aim is to do this exercise for 4 sets of 45 seconds.

For advanced users: When you are sure that you can do even more, put extra weight (e.g. a weight plate) on the area between your pelvis and your thoracic spine.

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2. Squat with the kettlebell

 

Force guides

An absolute "must" in almost every training plan. Are you looking for a movement with which you can use all the muscles in your lower body at the same time? You found it, because the squat is really an all-rounder.

With the squat you train your calf muscles, your front and back thighs and your glutes.

· Stand a little wider than your stride.

· Imagine that you are sitting with your back straight on a stool five meters behind you.

· Now exhale in a controlled manner while you come up from the crouch, because you should absolutely avoid holding your breath during the exercise, otherwise your blood pressure may rise unnecessarily.

· Go 12 times as low as you can without losing your straight back.

For advanced users: If 12 repetitions of this exercise with your own body weight are too easy for you, add extra weight to the following sets (4 in total) so that you can just manage 12 repetitions.

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3. One-armed rowing

 

Force guides

After working with both legs at the same time in the squat, it now makes sense to concentrate on one arm for the upper body at a time.

There are several reasons for this: On the one hand, your central nervous system can activate more muscle fibers and thus develop more strength when you work on one side. In addition, an important quality for every athlete is to master a good diagonal build-up of tension.

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· Stand a little wider than your stride.

· The beginning is like the squat: You push your pelvis backwards as if you wanted to sit on the stool. After about half of the distance it is over and you stay in this position.

· Now it's a matter of keeping both shoulders at the same height, i.e. in alignment. Also make sure that your shoulder blades are continuously drawn to the spine.

· Imagine that the kettlebell in your hand is a saw that you want to use to cut through a tree trunk. The elbow goes forward and backward past the body.

· Again, do 4 sets of 12 repetitions with an adequate weight that you can barely do 12 repetitions with.

About our expert

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Raoul Stiehler sees one of his main tasks in relieving people of their pain. He tries to give his clients back the natural pattern of movement that adults have often lost, thereby giving them time without an orthopedic surgeon.

After training first as a dancer and then as a physiotherapist, it quickly became clear to him that the prospect of a healthy future for people in our society does not lie on the couch with the physiotherapist, but on the rubber floors of the fitness studios.

That is why today he puts his professional focus one hundred percent on working as a personal trainer. His philosophy: activate people's self-healing powers. And through movement.

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