Strength training for fat loss and muscle building

The weights are waiting and you are ready. Whether you want to get stronger, build muscle, or just feel better about yourself, strength training is your game plan. In this guide, you will discover everything: how to get started, what to look for, and what really works. So you can get started right away.

Strength training: what exactly is it?

More strength, more muscles, more results. Strength training means that you train your muscles with weights or resistance, so that you become stronger, build more muscle mass or increase your muscle endurance. By taxing your muscles more than normal, you force your body to adapt. In other words: your body shifts up a gear and builds muscle tissue.

Why strength training? These are the benefits

Strength training isn’t just for the gym goers, it’s something everyone can benefit from. Whether you want to get stronger, feel fitter or live healthier – strength training is key. And it goes beyond just getting a toned body. Here’s what you get out of it:

• Your mental and physical well-being gets a boost
• You can perform daily tasks more easily
• A fit body can help you feel more confident
• Your brain functions improve
• Stronger bones due to higher bone density
• Better for your heart and blood vessels – your blood pressure lowers and your cholesterol improves
• Less chance of dying from cancer and cardiovascular diseases, for example
• Your muscles become bigger and stronger
• You build more muscle endurance
• You burn calories and fat – both during and after your workout
• Your sports performance improves – also in other sports
• Your posture improves
• In short: strength training is more than just building muscle – it takes your entire body and life to a higher level. Time to
• pick up those weights and get cracking!

The 7 Golden Rules of Strength Training

Strength training is not just lifting a few weights. If you really want to see results, it is smart to understand the basic principles of strength training. With these 7 rules in mind, you will get the most out of every training:

1. Adaptation – Your body adapts to the stimuli it receives. This means: if you give your muscles a heavier challenge, they become stronger to handle that challenge.
2. Consistency – Without consistency, nothing happens. If you stop training, your built-up strength and muscle mass will decrease again.
3. Progressive overload – To continue making progress, you have to make the stimulus increasingly heavier. This can be done by adding more weight or doing more repetitions.
4. Reduced return – In the beginning you will see results quickly, but the longer you train, the slower your progress becomes. Keep varying and challenging.
5. Specificity – Do you want to become stronger in a certain exercise? Then you have to train that specific exercise.
6. Individuality – Every body responds differently to strength training. Experiment and discover what works for you.
7. Supercompensation – Rest is just as important as training. During rest, your body recovers and becomes stronger.

How do you start strength training?

Want to start strength training but don’t know how? Here are some tips:

• Determine your goal: Do you want to gain muscle mass, strength, endurance or lose fat?
• Start with the basics: Focus on compound exercises like squats, deadlifts and bench presses.
• Use the right technique: Avoid injuries by learning correct posture.
• Train consistently: Strength training at least 2-3 times a week will give you visible results.
• Combine with a healthy diet: Protein, healthy fats and carbohydrates play a crucial role in your progression.

Reps and sets: what exactly does that mean?

• Reps: The number of times you perform an exercise in a row.
• Set: A series of reps. After a set, take a short break.

A good guideline:

• Muscle strength: 3-6 sets of 4-6 reps with heavy weights.
• Muscle mass: 3-4 sets of 8-12 reps with moderately heavy weights.
• Muscle endurance: 2-4 sets of 12-20 reps with lighter weights.

How often should you train?

• Muscle retention: Workout at least 2 times per week.
• Muscle building: At least 3 times per week.
• Advanced level: 4-6 times per week with split muscle groups.

Rest is just as important as your workouts. Plan your workouts so that you give each muscle group enough attention and rest.

Strength training and nutrition

Your training schedule is on point, but nutrition is the third pillar for progression. Without the right building blocks to repair your muscles, your efforts remain half-done.

Your new best friend: proteins

Strength training and proteins are an inseparable duo. Proteins consist of amino acids – the building blocks of your muscles. The more you train, the greater your need for proteins. Guideline:

• General athletes: 1.2-2.0 grams of protein per kilogram of body weight.
• Strength athletes: 1.8-2.5 grams of protein per kilogram of body weight.

But don’t forget the rest

Protein is important, but a balanced diet with carbohydrates, fats, vitamins and minerals is essential for muscle growth and recovery.

Our favorite recipes for strength athletes

Healthy and protein-rich food can be surprisingly delicious. Check out our selection of protein-rich recipes and get inspired.

Conclusion

Strength training is essential for anyone who wants to become stronger, fitter and healthier. Not only does it help you lose fat and build muscle, it also contributes to your mental well-being and overall health.

Want professional advice and a personalized training plan? Contact Aurora Personal Training and start your fitness journey today!