Kolumne 39 | Der effektive Fettkiller - Demo-Frey-Nutrition

Column 39 | The effective fat killer


Column 39 - The effective fat killer
I've been going to the gym with my boyfriend for about three months now to do strength training. My goal is to lose fat. I used to only do aerobics classes, but on the advice of my boyfriend, who follows your training principles, I started doing machine training too. Now I'm unsure whether I should do the same training as him. Doesn't the female body work differently? Doesn't it respond better to higher repetitions?


Andreas Frey answers
In addition to cardio sessions, regular strength training makes a lot of sense for burning fat. It used to be believed that only aerobic training was responsible for fat loss. However, this has been refuted often enough in theory and practice. Basically, it is less important how much fat you burn during the cardio session, but rather to what extent you can boost your metabolism through cardio and strength training.
Strength training builds muscle mass and leads to a permanent increase in metabolism, which means you burn energy, i.e. fat, even at rest.
Strength training to increase metabolism
Strength training builds muscle mass in the long term, which is equivalent to a permanent increase in metabolism: you burn significantly more calories, especially at rest, because muscle mass is active mass and uses a lot of energy - primarily fat - even at rest.

Regular strength training tightens the muscles and connective tissue - this is hardly possible with cardio training alone. All too often I hear women express the fear "But I don't want muscle mass, I just want to lose a little weight!" Well, building muscle doesn't happen that quickly! This process is very complicated and is much slower than many women think. Your friend's recommendation is therefore exactly right.

Regular strength training helps with fat loss
You wrote that your friend follows my training principles, but I don't know whether he does holistic training or the conventional eight to twelve repetitions per set - which I recommend to beginners who have only been lifting for a few months. Holistic training with its different repetition ranges per set is more for advanced users. Make sure that the training duration is relatively short (under 60 minutes) so that you don't enter a catabolic phase. You can find out many other basic aspects on my website.

As far as cardio training is concerned, I recommend that you get your pulse rate up to 140 to 150 beats per minute. The often prevailing opinion that a fat-burning pulse rate of 120 beats has long been refuted. And here too, it is not the fat burning during the session that is important, but the increase in metabolism afterwards . Regular cardio can increase your metabolism throughout the week, so that you burn fat even when you are resting. If you want to know more about the background of effective endurance training for fat loss, I can recommend the article AEROBIC TRAINING & FAT LOSS recommend.

Make sure you increase your protein intake, as this can increase your metabolism by up to 30%.
Proteins contribute to increased metabolism
Increase your protein consumption! I recommend 2.5 to 3 grams per kilo of body weight daily. This will also increase your metabolism - without any physical activity. This process is called postprandial thermogenesis and describes the increase in body heat after a meal (see article PROTEIN AND THE BASIC SAT .

With a very fatty meal, the increase in metabolism is about four percent, with a carbohydrate-rich meal it is about seven percent. With a protein-rich meal the value is between 25 and 30 percent . In simple terms, this means that the body burns more calories through increased protein intake (at rest, even without additional exercise) than through the intake of the same amount of calories from fat or carbohydrates. This property is particularly important when following a calorie-reduced diet.

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