The basis for increasingly more activity in overweight: more general exercise in everyday life. Even shorter activities without hurry throughout the day add up to a calorie-effective burden. For example, you can take a walk every day or climb stairs instead of using an escalator or lift.
Increase muscle mass and strength. More muscle means more efficient fat burning. Finding the maximum load that can be moved without difficulty breathing and joint discomfort. Include all major muscle groups; a set of 12-15 repetitions until fatigue of the stressed muscle group. Training frequency at the beginning 1 to 2, later 2 to 3 times a week.
Joint-sparing forms of exercise are preferable in overweight people (walking, walking, cycling, water aerobics, aqua jogging and the like). Always start with low intensity and increase duration continuously. Define distance (eg 3 km walking) before duration (eg go one hour). Goal: daily one hour in the "fat burning area" (is always aerobic!). To determine and control this intensity range, lactate measurements (target range 2.0-2.5 mmol / L) are more helpful than the use of heart rate rules (eg 50-65% of the theoretical maximum heart rate). Short, intense peak loads are possible, but rather avoided at the beginning of the workout.
Control and adjustment of the training program
With increased performance, the intensity of exercise can be slowly increased, but the base remains low intensive and longer lasting. Implementation into everyday life: cycling and climbing stairs suddenly become possible without shortness of breath - and calorie consumption increases.
As a fluid replacement comes in particular (mineral) water. The intake of carbohydrate-containing drinks lowers the efficiency of burning fat. Always enough, ie beyond the feeling of thirst, to drink. After exercise, the diet should be high in carbohydrates with low glycemic index (especially vegetables and fruits). These are rich in dietary fiber, saturate faster and have a lower calorie density.
In addition, one should determine the body composition regularly: muscle is heavier than fat. A decrease in weight loss may be due to an increase in lean body mass. Knowledge therefore prevents frustration. The best training does not replace the consistent adherence to basic nutrition and the prevention of wrong eating habits. However, the more stable a training program is, the sooner individual "slips" without consequences are possible.