Lose weight: The fitness profession reveals its rules for ideal muscle training

Fit and healthy with Ingo Froboese: Turn on the weight loss turbo! Fitness professional reveals his rules for ideal muscle training

Muscles are our most important metabolic organ. We can only lose weight fast and sustainably if we train them, says fitness expert Ingo Froboese – and reveals how you can turn on the weight loss turbo and train your muscles successfully.

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Everyone has over 650 muscles. And they are by no means the same: they differ in many respects in terms of their structure, shape, size, and tasks. It is precisely the variety of muscles that gives us great mobility on the one hand and gives us strength, speed and endurance on the other hand. If you understand how your muscles work, you can train them more specifically and thus more successfully.

But first a little background information beforehand: Without our muscles we would be completely immobile. Normal athletes have about 40 percent muscle mass, which equates to about 20 to 30 pounds of body weight. With well-trained muscles, the muscles can reach up to 65 percent of the total body weight. But: Well-trained bodies not only make us look good, muscles also take on important tasks and functions in our organism. They affect metabolism, burn nutrients and generate energy. They warm, produce messenger substances, regulate brain function, promote the immune system and protect the internal organs.

The muscles – a complex interplay

The muscles move the approximately 220 joints of the human skeleton. For this to work, they are made up of elongated, fibrous muscle cells, also called muscle fibers. These can contract, allowing movement and force development. These muscle contractions are triggered by impulses from the nervous system. We must never imagine that the muscles are separated from each other. You always work as a team: You exert pressure and tension on the connected bones and joints via your associated connective tissue, the fascia. In this way, the pathways of the muscle-fascial system run throughout the body as a roadmap, ensuring that movements of the whole body are possible, forces are absorbed and released, and communication between the body and its various parts runs smoothly, quietly and calmly. and without delay.

About the expert

Prof. Dr. Ingo Froboese is a university professor at the German Sports University in Cologne, where he heads the Department of Movement Therapy and Movement-Oriented Prevention and Rehabilitation. He was a guest lecturer at various German universities and has advised the Bundestag as a scientific expert in prevention and the Bundestag’s sports committee for twenty years. Based on his decades of scientific research and experience, Professor Froboese developed the Froboese formula of the same name. It is based on the triad of exercise, nutrition and regeneration and is a technically sound guide to more well-being, vitality and quality of life for all.

Muscle training as a guarantee of weight loss

Without muscle and fascia, there would be no movement, no activity and no fat burning because muscle is our largest metabolic organ. Calculated over a year, your muscles burn about 550,000 kilocalories. This corresponds to the consumption of about 80 kg of pure fat. If you are active in sports, you can easily double it. Conversely, it means you can never lose weight permanently without muscle training. Because muscle is a real weight loss turbo, because it uses more energy, even when inactive. If the pounds are to melt away in the long run, you need to turn on this weight loss turbo and increase your fictitious cubic capacity. In other words, you need to do targeted muscle training and primarily use the large muscle groups in the legs, buttocks and upper body.

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Do not skimp on calories when building muscle

Important to know: If you want to gain muscle mass, do not skimp on calories. But if you want to lose weight, you need to consume fewer calories than you need. The positive or negative calorie balance (too many or too few calories) plays an important role in muscle building or muscle loss. But beware: a calorie surplus is not a free pass to eating what you like. Sugary and fatty foods are more likely to harm your body. For example, if you eat a lot of butter croissants to increase the number of calories, you risk ending up with too much fat, which can quickly become overweight. This in turn is associated with a risk of other, often chronic, diseases and increases mortality.

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Lose weight fast: The four ways to train muscles

How to train your muscles successfully:

1. Improving muscle coordination

To improve muscle coordination, muscle interaction must work optimally. Therefore, the focus of the training is on improving the cooperation of the muscles with each other. In all your activities, the muscles must coordinate their work and performance in such a way that each individual forces are combined to create a fluid and harmonious movement. Great performance is so possible without using much power. Good muscular coordination helps to save energy, because only what is really needed requires energy and is part of the movement. You can achieve improved muscle coordination through all holding, stabilizing exercises or whole body exercises.

2. Improving local muscular endurance

Being able to hold a heavy object longer than others, cycle faster up a hill in high gear or just be able to stand upright longer requires your muscles to have endurance. The better the blood circulation in your muscles, the faster and more efficiently the biochemical metabolic processes run, the more powerful and enduring your muscles are. You can improve the energetic potential of your muscles by doing targeted, muscular endurance training.

3. Muscle building and muscle growth

Muscular bodies look so good. But in fact, it is not that difficult to get such a body: anyone can achieve it if he / she just chooses the right training method and a important ground rule noticed: Muscles need to be utilized energetically. This means that muscles are only stimulated to grow when they are exhausted by the training series. The last repetition of a series must have a certain feeling of a burning muscle. Only this burning sensation gives the organism the clear signal to store even more protein in the muscles. This plus in protein then gives the desired growth.

4. Increasing the power quality

As a rule, we only use up to 60 percent of our muscle fibers on average. We never use the others and therefore have a huge reserve. So: get to the fibers! The secret of this form of exercise lies in the fact that the large white muscle fibers that are responsible for heavy loads or fast movements are also trained purposefully. Especially if you have the strongest muscles and do not want to find out weight gain – so if you just want to look insanely athletic, then this workout is the best method for you. So look for exercises that push your muscles to their limits.

Intensity – the dose brings success

Muscle fibers respond to two different main mechanisms: the speed of movement and the intensity of the load. If the chosen exercise is really strenuous and you reach your limits, then more muscle fibers will be active. So this is exactly what you should try. So go does not over a higher number of repetitions if you want to increase the performance of your muscles. Take the route with high intensity training.

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My tips for the ideal workout

In summary, your training for the muscles should combine the following properties:

It should

  • be comprehensive: This means that you make as many free movements as possible involving all muscles.
  • be harmonious: Train all the muscles that affect a joint and thereby harmonize the muscle impact on the respective joint.
  • be burning: Make your muscles burn when you want them to grow.
  • be intense: Exercise with high load and low repetitions if you want to get athletic, defined muscles in the long run.
  • Be smart: Gain movement intelligence through regular, varied practice.
  • be rotating: Do not only perform movements with one joint, but rotate during the exercises and combine different movements. The best way to achieve this is with a workout that is as varied as possible and by training many muscle groups that you should always adapt to your performance improvement.
  • In the video:

More success in weight loss: How to burn fat sustainably

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