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In the video: Why strength training is so effective in losing weight
Sophia Thiel and Pamela Reif show the way – women, dare to use the weights! Because with targeted strength training, the dream of a toned body will come true more quickly.
For years, we women have been making a pilgrimage to the gym to finally achieve our long-awaited goal of the perfect bikini body. The classic: Regularly attending the “stomach, legs and buttocks” course in the nearby gym.
The crux of the matter: there are no visible successes, even though the discipline is enormous and the nutrition plan is strictly adhered to.
So where is the mistake? One reason why our body has not yet transformed into the bikini body of a Sophia Thiel or Pamela Reif despite disciplined training is that we are doing the wrong workout. The secret of these ladies is targeted strength training for women.
Book tip:Beauty, fitness and food tips from Germany's beautiful fitness influencer Pamela reveals them in her book: 'Strong & Beautiful', which youYou can shop here on Amazon.*
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This is what you need for strength training
The great thing about the strength training program for women: You don't need much. An exercise mat makes working out at home more comfortable. A non-slip mat that can also be used for yoga and Pilates,can be purchased here on Amazon.*
To start training in your own four walls, you can start with dumbbells.The dumbbells are available in different weight levels on Amazon.*
Weightlifting is very effective for women
Logically, most women have heard of strength training, but unfortunately very few people dare to use weights. But you have to shake off this shyness if you want to emulate the workout of the fitness models.
They copied weightlifting from men. These girls proudly walked into the area with the heavy dumbbells and the equally heavy guys (who are mostly really nice) and got started.
Don't worry, just because you do the same exercises as bodybuilders doesn't mean you'll turn into a female Arnold Schwarzenegger - in reality, the opposite is true. Because weightlifting is the secret to a slim, defined body.
Positive effects of strength training in women
Strength training for women also has a lot of positive effects: the muscles support the skeleton and can even counteract osteoporosis, fat burning is increased and sleep becomes more peaceful.
With strength training it is even possible to have a little influence on your body proportions. For example, do wide hips bother you? By strengthening the upper body muscles, shoulders and arms, the wide pelvis can be visually balanced out a little.
In the video: Short and intensive strength training workout
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How do I start strength training?
To get started in the gym or workout at home, you don't need more than your own body weight. With classics like push-ups, squats, crunches and planks, you already have a sufficient number of exercises to help you move forward.
But at some point, fitness beauties like Pamela Reif and Sophia Thiel also trained with more weights. In addition, the equipment in the gym also ensures that you make fewer posture errors that can cause serious damage.
Have a training plan drawn up at the gym. Start the strength exercises slowly and in a controlled manner. As long as you can perform the tasks correctly, the weight is just right. Slowly approach higher and higher weights. A rule of thumb: The weight is appropriate for your level when your muscles start to burn slightly after three sets of 10 to 15 repetitions. If there is no slight pulling in the muscle, you can try the next weight level.
Training with a kettlebell or kettlebell, for example, is particularly effective. This allows you to train many different muscle groups. Either with swing exercises or for exercises with many repetitions. Be sure to have a trainer show you how to handle a kettlebell to prevent injuries and poor posture. Once you have learned how to use it, this fitness device is an absolute all-rounder when it comes to home gyms.
Shopping-Tipp: You can order a kettlebell directly from Amazon.*
Also read:The best kettlebell exercises: full body training with the power ball
Strength training exercises should be carried out cleanly
You shouldn't just start using the free weights area without instructions, as serious posture errors can creep in, which can sometimes even result in serious injuries. More and more studios are also offering special courses in which you can learn what is important when lifting weights.
Of course, endurance shouldn't be forgotten either.
Nonetheless:Girls, finally dare to use the weights (yes, this also includes your own body weight) and don't waste your time
onlyon the cardio machines or running through the park.
If you don't know exactly what you want yet, you can try out an online training program, such as the virtual gymGymondo*.
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By the way:Sophia Thiel shares her knowledge and motivates free of charge via Instagram or YouTube (yes, the content is still available, although the athlete has since withdrawn from the public).
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The best fitness exercises for your body type
© Sport, Christina Mannherz
Fitness exercises for apple, pear, column, hourglass figure types
Find out now what body type you are.Apple type(blue figure): Apple women have a soft, feminine and rounded shape in which body fat can accumulate predominantly in the chest, stomach, arms and upper back areas. Women of this figure type often have very beautiful legs and a small, firm and toned bottom.Bulb type(green figure): Compared to the apple type, the pear woman tends to store her fat predominantly in the hips, buttocks, thighs and lower abdominal region. She has a firm upper body with delicate arms and hands as well as a flattering, long and narrow waist.Column type(red figure): Women with a classic columnar figure often have a very slim body. The figure is overall defined and muscular. This figure type, with low body fat, has similar measurements in the hips, waist and chest areas. As a result, soft and round shapes are hardly found in this straight figure type. Pillar women have an enviably flat stomach and a beautiful, long back area.Hourglass type(yellow figure): Hourglass women have bodies with very feminine shapes. Your body fat is evenly distributed between your upper body, stomach, buttocks and legs. They often have medium to large breasts and full, well-shaped hips. The waist sits high, is slim and characterizes the curves that characterize this figure type.
The idea for this special figure-type workout comes from Cologne fitness trainer Bernhard Koch (www.sportartverlag.de).
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There is the right workout for every figure!
© Sport, Christina Mannherz
Fitness exercises for the apple type: Small circles
Trains arms and shoulders, stimulates fat burning
Moves dynamically on the spot. Raise your arms up to shoulder height and stretch them outwards to the sides of your body. Now draw small, tennis ball-sized circles forward with your arms. The shoulder remains low despite the arm extension.
2 x 1 Minute.
Important note at the end:Your body is as individual as your character. You have to find out for yourself which diet and which form of training suits you best. Don't let others put pressure on you. In principle, however, the following applies: an active lifestyle with a balanced diet and lots of exercise is still the best way to stay fit over the long term and achieve or maintain a healthy weight.
