{"id":1224,"date":"2025-01-25T10:00:53","date_gmt":"2025-01-25T09:00:53","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=1224"},"modified":"2026-04-09T13:54:34","modified_gmt":"2026-04-09T11:54:34","slug":"lose-weight-with-weights-and-strength-training","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/en\/lose-weight-with-weights-and-strength-training\/","title":{"rendered":"Lose weight with weights and strength training"},"content":{"rendered":"

\u00ab Is it really effective? \u00bb<\/h2>\n

If you plan to lose a few pounds and shed some belly fat, you\u2019re pro\u00adba\u00adbly first thin\u00adking about cardio ses\u00adsi\u00adons on the <\/strong>tre\u00adad\u00admill<\/strong><\/a>, <\/strong>excer\u00adcise bike<\/strong><\/a> or <\/strong> ellip\u00adti\u00adcal trainer<\/strong><\/a>. But did you know that <\/strong>dumb\u00adbell and strength trai\u00adning<\/strong><\/a> can be just as effec\u00adtive for weight loss? Even though these types of trai\u00adning are often asso\u00adcia\u00adted with buil\u00adding muscle, they not only help you get stron\u00adger but also burn fat and support long-term weight loss. In this article, you\u2019ll learn why weight trai\u00adning is a perfect addi\u00adtion to your weight loss plan and how the right com\u00adbi\u00adna\u00adtion of strength trai\u00adning, nut\u00adri\u00adtion, and some cardio can help you achieve your goals faster and more sus\u00adtain\u00adably.<\/strong><\/p>\n

Which workout is ideal for weight loss?<\/h2>\n

If you want to lose weight, you don\u2019t have to choose between cardio and weight trai\u00adning. Both forms of exer\u00adcise offer bene\u00adfits that com\u00adple\u00adment each other per\u00adfectly. However, many people unde\u00adre\u00adsti\u00admate the role of weight trai\u00adning in weight loss, as it is often asso\u00adcia\u00adted with buil\u00adding more muscle than with shed\u00adding pounds. In reality, weight trai\u00adning not only increa\u00adses calorie burn during the workout, but it also boosts your basal meta\u00adbo\u00adlic rate in the long term. Buil\u00adding muscle mass ensures that your body burns more calo\u00adries even at rest. By com\u00adbi\u00adning cardio and weight trai\u00adning, you can achieve par\u00adti\u00adcu\u00adlarly effec\u00adtive results and acce\u00adle\u00adrate your weight loss success.<\/p>\n

\"Lose

\u00a9 krongthip \u2014 stock.adobe.com<\/p><\/div>\n

Why weight training works for weight loss<\/h2>\n

Regular weight trai\u00adning helps you main\u00adtain muscle mass while on a calorie deficit diet. During a diet, the body typi\u00adcally doesn\u2019t build addi\u00adtio\u00adnal muscle. Instead, strength trai\u00adning ensures that you prevent muscle loss, which is often caused by the calorie deficit during weight loss. Muscles are energy-inten\u00adsive, meaning your body burns more calo\u00adries even when you\u2019re not actively moving. By pre\u00adser\u00adving your muscle mass, your basal meta\u00adbo\u00adlic rate remains high, sup\u00adport\u00ading your weight loss success and making it easier to main\u00adtain your weight in the long term.<\/p>\n

\"Tunturi<\/a><\/p>\n

Com\u00adpared to cardio, strength trai\u00adning has another advan\u00adtage: your muscles con\u00adti\u00adnue to burn calo\u00adries even after the workout. During cardio, calorie burn mainly occurs during the session, while strength trai\u00adning main\u00adta\u00adins this effect beyond the workout itself. The reason for this is the EPOC effect (Excess Post-Exer\u00adcise Oxygen Con\u00adsump\u00adtion), also known as the \u201cafterburn effect.\u201d This occurs because the body requi\u00adres more energy after an intense strength trai\u00adning session to recover and perform pro\u00adces\u00adses such as lactate removal, muscle repair, and gly\u00adco\u00adgen rep\u00adle\u00adnish\u00adment. As a result, calorie burn remains ele\u00adva\u00adted for several hours to up to a day after the workout. The majo\u00adrity of this addi\u00adtio\u00adnal calorie burn happens in the first few hours post-workout, but even later, the body con\u00adti\u00adnues to burn more calo\u00adries than it would at rest. This afterburn effect signi\u00adfi\u00adcantly con\u00adtri\u00adbu\u00adtes to fat burning and long-term weight loss success.<\/p>\n

\"Chubby

\u00a9 ME Image \u2014 stock.adobe.com<\/p><\/div>\n

Without targeted nutrition, weight loss with strength training isn\u2019t sustainable<\/h2>\n

Basic rule: If you want to lose body weight, you need to burn more calo\u00adries than you consume in food. This is achie\u00adved through a calorie deficit, which is the foun\u00adda\u00adtion for any suc\u00adcessful diet. Regard\u00adless of the type of trai\u00adning you prefer, this prin\u00adci\u00adple remains crucial. However, when it comes to weight loss with strength trai\u00adning, there is a par\u00adti\u00adcu\u00adlar chall\u00adenge: muscle reco\u00advery after intense ses\u00adsi\u00adons. This is where tar\u00adge\u00adted nut\u00adri\u00adtion comes into play, helping you prevent muscle loss and pre\u00adserve your muscle mass during the weight loss process. Protein plays a central role here, as it is the buil\u00adding block for muscles, and the body effi\u00adci\u00adently uses it to repair and main\u00adtain muscle tissue.<\/p>\n

\"Chubby-woman-measures-belly-fan\"

\u00a9 Rawpixel.com \u2014 stock.adobe.com<\/p><\/div>\n

Equally important is when and what you eat around your strength trai\u00adning ses\u00adsi\u00adons. Before your workout, you should consume car\u00adbo\u00adhy\u00addrate-rich foods, as car\u00adbo\u00adhy\u00addra\u00adtes are the primary energy source for your muscle cells. They provide the muscles with the neces\u00adsary energy to perform strength trai\u00adning inten\u00adsely and effec\u00adtively. A light snack, such as a banana, about half an hour before your session, is an excel\u00adlent pre-workout meal. After strength trai\u00adning, it\u2019s crucial to have a protein-rich meal to help rege\u00adne\u00adrate and main\u00adtain muscle mass. In addi\u00adtion to spe\u00adcia\u00adli\u00adzed protein shakes or bars, foods like cottage cheese, eggs, or quark provide high-quality pro\u00adte\u00adins that opti\u00admally support your body.<\/p>\n

\"Tunturi<\/a><\/p>\n

Losing Weight with Weights and Cardio Combined<\/h2>\n

When it comes to weight loss, the ques\u00adtion often arises whether to focus on endu\u00adrance or strength trai\u00adning. However, instead of choo\u00adsing between the two trai\u00adning methods, com\u00adbi\u00adning weight trai\u00adning and cardio offers the grea\u00adtest bene\u00adfits. These two forms of exer\u00adcise com\u00adple\u00adment each other per\u00adfectly to maxi\u00admize fat loss. While strength trai\u00adning boosts the basal meta\u00adbo\u00adlic rate and pre\u00adser\u00adves muscle mass, cardio pro\u00admo\u00adtes fat burning and increa\u00adses calorie con\u00adsump\u00adtion. Strength trai\u00adning alone is extre\u00admely effec\u00adtive for main\u00adtai\u00adning muscle and getting the body into a state where it burns more calo\u00adries even at rest. However, to further enhance fat burning and acce\u00adle\u00adrate weight loss, cardio comes into play.<\/p>\n

\"Reebok<\/a><\/p>\n

It helps target fat reser\u00adves directly and burn addi\u00adtio\u00adnal calo\u00adries, espe\u00adci\u00adally during the reco\u00advery phases after work\u00adouts. Cardio exer\u00adci\u00adses are ideal for pro\u00admo\u00adting fat burning without com\u00adpro\u00admi\u00adsing muscle growth. Com\u00adbi\u00adning both types of trai\u00adning ensures you benefit from the best of both worlds: with weight trai\u00adning, you pre\u00adserve your muscle mass and increase your basal meta\u00adbo\u00adlic rate, while cardio inten\u00adsi\u00adfies calorie burning. A par\u00adti\u00adcu\u00adlarly effec\u00adtive method is HIIT (high-inten\u00adsity inter\u00adval trai\u00adning), which you can perform after your weight trai\u00adning. The short, intense work phases of 20 to 60 seconds, alter\u00adna\u00adting with reco\u00advery periods, increase your calorie con\u00adsump\u00adtion and promote fat loss\u2014even long after the workout.<\/p>\n

\"Slightly

\u00a9 Denis \u2014 stock.adobe.com<\/p><\/div>\n

Effective Exercises for Weight Loss with Dumbbells \u2013 Even with Minimal Equipment<\/h2>\n

For many exer\u00adci\u00adses in dumb\u00adbell trai\u00adning, you don\u2019t need much equip\u00adment, making it espe\u00adci\u00adally easy to train effec\u00adtively at home. Some of the most effec\u00adtive exer\u00adci\u00adses for weight loss are the so-called com\u00adpound exer\u00adci\u00adses, which target mul\u00adti\u00adple muscle groups at once, making them par\u00adti\u00adcu\u00adlarly effi\u00adci\u00adent for muscle buil\u00adding and fat burning. These include:<\/p>\n

Squats<\/h3>\n

Squats<\/strong> are one of the best exer\u00adci\u00adses to streng\u00adthen your legs, glutes, and lower back. Nor\u00admally, this exer\u00adcise is per\u00adfor\u00admed with a barbell<\/a> resting on your should\u00aders. If you don\u2019t have a barbell and weight plates<\/a>,  you can still do squats using dumb\u00adbells<\/a>. Hold one dumb\u00adbell in each hand at your sides or, for an added chall\u00adenge, perform the exer\u00adcise as a goblet squat. In the goblet squat varia\u00adtion, hold a dumb\u00adbell with both hands in front of your chest, with your elbows poin\u00adting down\u00adward. Lower your body by pushing your hips back and bending your knees, as if you were going to sit down on a chair. Make sure to keep your back straight and your weight on your heels. When your thighs are par\u00adal\u00adlel to the ground, push yours\u00adelf back up stron\u00adgly through your heels to return to the start\u00ading posi\u00adtion. This varia\u00adtion inten\u00adsely acti\u00adva\u00adtes the quad\u00adri\u00adceps (thighs), glutes (buttocks), and calves.<\/p>\n

\"Reebok<\/a><\/p>\n

Bench Press<\/h3>\n

The bench press is a classic exer\u00adcise for streng\u00adthening the chest muscles, should\u00aders, and arms. It is per\u00adfor\u00admed with a barbell on a bench<\/a>, as the bench pro\u00advi\u00addes the neces\u00adsary sta\u00adbi\u00adlity and safety. Lie flat on the bench, so that your eyes are directly under the barbell and your feet are firmly planted on the floor. Grip the barbell shoulder-width apart and lift it out of the rack. Lower the barbell in a con\u00adtrol\u00adled manner until it reaches your chest, then explo\u00adsi\u00advely press it back up until your arms are fully exten\u00added. Make sure your back stays stable and that your should\u00aders do not shrug during the move\u00adment.<\/p>\n

\"Tunturi<\/a><\/p>\n

Deadlifts<\/h3>\n

Dead\u00adlifts are one of the most effec\u00adtive exer\u00adci\u00adses for streng\u00adthening the entire body, par\u00adti\u00adcu\u00adlarly the lower back, thighs, and glutes. In the classic version, the barbell is placed in front of your feet. Stand with your feet shoulder-width apart, with your feet under the barbell. Grip the barbell with both hands, keeping your arms either shoulder-width apart or slightly wider, depen\u00adding on what feels most com\u00adfor\u00adta\u00adble. Ensure your back is straight and your hips are in a neutral posi\u00adtion before start\u00ading the move\u00adment. Now, push your hips back as you lift the barbell in a con\u00adtrol\u00adled manner along your legs. Your hips and chest should rise simul\u00adta\u00adneously. Drive your hips forward when the barbell reaches hip height, ensu\u00adring that your back remains straight throug\u00adhout the entire move\u00adment. Then, lower the barbell back down to the floor in a con\u00adtrol\u00adled manner by pushing your hips back and slightly bending your knees.<\/p>\n

\"Tunturi<\/a><\/p>\n

Barbell Rows<\/h3>\n

Barbell rows are an excel\u00adlent exer\u00adcise for streng\u00adthening the back muscles, should\u00aders, and arms. To perform the exer\u00adcise cor\u00adrectly, stand shoulder-width apart with slightly bent knees and a torso that leans forward, ensu\u00adring that your back remains straight throug\u00adhout the move\u00adment. The barbell should be placed in front of you on the floor. Grip the barbell with a shoulder-width grip, with your palms facing down. Now, pull the barbell in a con\u00adtrol\u00adled manner towards your upper body, brin\u00adging the barbell towards your abdomen or lower ribs. Your elbows should move close to your body as you actively squeeze your shoulder blades tog\u00ade\u00adther. Make sure your torso remains stable and doesn\u2019t move unneces\u00ads\u00ada\u00adrily during the rowing motion. Slowly and con\u00adtrol\u00adled, lower the barbell back to the start\u00ading posi\u00adtion and repeat the move\u00adment.<\/p>\n

\"MX<\/a><\/p>\n

Recovery and Regeneration<\/h2>\n

In addi\u00adtion to trai\u00adning itself, reco\u00advery plays a crucial role in achie\u00adving success. Over\u00adloa\u00adding your muscles by trai\u00adning too fre\u00adquently without ade\u00adquate rest can lead to a loss of muscle growth. Three to a maximum of four trai\u00adning ses\u00adsi\u00adons per week, tar\u00adge\u00adting dif\u00adfe\u00adrent muscle groups, are more than enough to ensure long-term fat loss with weights. Com\u00adple\u00adment these ses\u00adsi\u00adons with cardio to further promote fat burning.<\/p>\n

Long-term Motivation and Adapting Your Training Plan<\/h2>\n

To main\u00adtain moti\u00adva\u00adtion, start with simple com\u00adbi\u00adna\u00adti\u00adons of strength trai\u00adning and cardio. This approach makes it easier to achieve your goals and keeps the enjoy\u00adment of trai\u00adning intact. As you gain more expe\u00adri\u00adence, you can gra\u00addu\u00adally expand your workout program and incor\u00adpo\u00adrate more complex exer\u00adci\u00adses to intro\u00adduce new chal\u00adlenges and further promote muscle growth.<\/p>\n

\"adidas<\/a><\/p>\n

When is the Best Time for Your Workouts?<\/h2>\n

The ideal time for your strength trai\u00adning largely depends on your per\u00adso\u00adnal pre\u00adfe\u00adren\u00adces and daily routine. While some prefer to train in the morning, others use strength trai\u00adning in the evening to relieve the stress of the day. Find out what works best for you and struc\u00adture your work\u00adouts in a way that fits your life\u00adstyle and long-term goals.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00ab Is it really effec\u00adtive? \u00bb If you plan to lose a few pounds and shed some belly fat, you\u2019re pro\u00adba\u00adbly first thin\u00adking about cardio ses\u00adsi\u00adons on the tre\u00adad\u00admill, excer\u00adcise bike or  ellip\u00adti\u00adcal trainer. But did you know that dumb\u00adbell and strength trai\u00adning can be just as effec\u00adtive for weight loss? Even though these types [\u2026]<\/p>\n","protected":false},"author":4,"featured_media":892,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[195],"tags":[],"class_list":["post-1224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-en"],"yoast_head":"\nLose weight with weights and strength training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/isports.ch\/magazin\/en\/lose-weight-with-weights-and-strength-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lose weight with weights and strength training\" \/>\n<meta property=\"og:description\" content=\"\u00ab Is it really effective? \u00bb If you plan to lose a few pounds and shed some belly fat, you\u2019re pro\u00adba\u00adbly first thin\u00adking about cardio ses\u00adsi\u00adons on the tre\u00adad\u00admill, excer\u00adcise bike or  ellip\u00adti\u00adcal trainer. But did you know that dumb\u00adbell and strength trai\u00adning can be just as effec\u00adtive for weight loss? 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