The 11 most important tips for beginners

If you want to (or have to) lose a few kilos, you can’t avoid sport. These 11 tips for beginners will help you get started right away

The annoying fat has to go, that’s clear. But a healthy and low-calorie diet alone is not enough. If you want to lose weight, you have to move and exercise regularly. The nice thing: Sport not only makes muscles grow and fat deposits disappear, but is also balm for the soul. Those who do not move or only move a little are more susceptible to stress. We’ll show you what you have to consider so that your good intentions really work this time.

11 tips for your new start

Have you finally made up your mind to start exercising? The best decision you could have made. So go ahead: You should consider these 11 tips before you start your training.

1. Train what you want

It’s very simple: If you move, you use more energy. If To runcycling or weight training – every activity requires additional calories. The consumption is very individual: It depends on the intensity of the movement as well as on body weight and size. If you want to track how many calories you burn during your workout, you can think about buying a sports watch. the Polar Vantage M2 multisport watch (€229) offers you not only a GPS function but also all the functions of a smartwatch.

2. Use everyday life

Take a bike to work. That burns at least seven calories per minute. Instead of the elevator, you take the stairs (about eight calories/minute). During your lunch break, you walk to the supermarket or restaurant (about five calories/minute). Additional advantage: Well-dosed movements throughout the day also give you mental momentum and make it easier to get started in a targeted way endurance training.

3. Run off the pounds

You hardly need any equipment and can do your rounds anywhere – at any time. It’s amazing how much additional energy is required to run slowly (8 km/h): 600 calories/hour. If you train regularly, you make quick progress – so you can burn calories immediately. With our training schedule you master your running start. Only very overweight men should first lose weight in a way that is easier on the joints before they start jogging. Like cycling or swimming.

With our training plan you can master the start of running, download it directly here:

4. Focus on muscle building

Unfortunately, there is still a persistent rumor that only endurance sports such as running bring real success to the scales. Of course, cardio will help you lose weight. However, weight training has a decisive advantage: those who build muscle permanently increase their basal metabolic rate. Because muscles consume energy around the clock. Means: With every gram more muscle you support fat loss. In addition to regular endurance training, strength training once or twice a week is also advisable.

Want to get started right away? Here is our 8 week weight loss workout plan for beginners:

5. Train anywhere

You don’t need a gym to get started and lose weight. Because the best training tool is your own body. At the so-called You train bodyweight or own weight training without any equipment – wherever you want. Or you use the tools that your apartment provides you with. Here are 10 simple exercises that you can use to keep fit in your own four walls.

6. Get on the bike

Cycling burns a lot of calories, even if you take it slow. 20 km/h is enough to lose 500 calories per hour. In addition, it can be easily incorporated into everyday life (did we already ask how you get to work?). Regardless of the weather and in combination with watching TV or reading the newspaper, you can kick off kilos on an ergometer. Here we show you everything about indoor cycling.

7. Little is better than nothing

Beginners can increase their performance with as little as an hour of weekly training. Advanced users should try to train at least two to three times a week. Nevertheless, one session is better than none: it is enough to maintain your athletic level and ensures that you do not lose interest in exercise.

8. Slow down

Beginners should initially work on building strength and endurance before beginning intensive weight training or running to lose weight. Reason: Units that are too fast overload your body and reduce motivation. For beginners and overweight people, walking or running with walking breaks is a good way to start a life with more physical exercise as an endurance unit, even if you burn fewer calories.

9. Keep your metabolism going

Spread out your training sessions throughout the week. For example, if you do endurance training on Mondays, Wednesdays, and Saturdays and strength training on Tuesdays and Thursdays, you’ll keep your metabolism active 24/7 and burn more energy 24/7.

10. Start holistically

Beginners should be in the strength range with a full body workout start. This stimulates muscle growth in many places at the same time. And as mentioned earlier, muscle burns fat, even while you sleep.

11. Drive on multiple tracks

Three things lead to a slim line: a balanced diet, regular endurance units and targeted muscle building training. Only this hat-trick guarantees that the gut will disappear.

If you take these 11 tips to heart, then absolutely nothing stands in the way of your sporty new start. What are you waiting for? Here we go!