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Dein kostenloser Trainingsplan zum Abnehmen

04.04.2026
Dein kostenloser Trainingsplan zum Abnehmen
Dein kostenloser Trainingsplan zum Abnehmen

Viele Menschen haben ein Wunschgewicht und damit verbunden eine Idealvorstellung von sich und dem eigenen Körper. Wer gezielt abnehmen möchte, kommt um einen passenden Trainingsplan nicht herum. Dieser hilft Dir dabei, Dein Training zu strukturieren und entlang Deiner Ziele auszurichten.

Highlights

  • Individuelle Anpassung des Trainingsplans:
    Der Trainingsplan zum Abnehmen sollte auf den eigenen Ist-Zustand abgestimmt werden, einschließlich Startgewicht, Maximalpuls und Körperfettanteil. Ein Kaloriendefizit ist essenziell, um Fett abzubauen.
  • Zyklusbasiertes Training für Frauen: Frauen können ihren Trainingsplan optimal an ihren Menstruationszyklus anpassen. Die Berücksichtigung der vier Phasen (Menstruations-, Follikel-, Ovulations- und Lutealphase) ermöglicht es, das Training je nach Hormonhaushalt gezielt zu
    steuern und so bessere Ergebnisse zu erzielen.
  • Kombination aus Krafttraining und Cardio: Ein effektiver Trainingsplan für zu Hause oder im Fitnessstudio kombiniert sowohl Krafttraining als auch Ausdauereinheiten, um Fett zu verbrennen und
    gleichzeitig Muskeln aufzubauen.
  • Wichtigkeit der Ernährung beim Abnehmen: Proteine sind entscheidend für die Regeneration und den Muskelaufbau. Eine ausgewogene Ernährung unterstützt das Training und das Abnehmziel.
Frau in Sportkleidung dehnt sich seitlich auf einer Yogamatte in einem hellen Trainingsraum, umgeben von Kurzhanteln, Kettlebell und Yoga-Block.

What should I look out for in a weight loss training plan?

Creating a training plan to lose weight is a very individual matter. This is because our bodies are so different. You will get a other energy requirements as the person next to you. The reasons for this are Genetic differences, Lifestyles or the demands of everyday working life. Someone who works physically every day needs more calories than someone who sits in an office.

So before you lift your first weights or run your first meter, you need to have your Know the current status. It is best to make a note of your Starting weight, maximum heart rate and Body fat percentage. Many fitness studios offer a check-up in this regard. But even without this, the same information can be obtained within your own four walls. You should also check your daily Determine calorie requirements.

But why the effort? When losing weight, it is important to Calorie deficit to keep. Fat loss through a training plan means nothing other than structured
create a deficit by the diet and exercises are adapted to the training goal.

The differences in fat loss training plans for men and women

Men and women have a different relationship with regard to their Muscle mass and another Hormone balancewhich may result in adaptations when creating training plans.

Although Women have less muscle mass, they have more stamina and regenerate more quickly after exercise, which is why they can train more often. In terms of the scope of training Women are usually better able to tolerate longer periods of exercise at the same intensity. In contrast benefit men from their greater muscle mass, making them more efficient at higher intensities. can handle.

Basically, however, it is the case that the usual training principles (progression, variation and regeneration) apply to both sexes. A special feature for women, however, is the Cycle-based training. The training plan is structured in such a way that the altered hormonal balance during the four phases (menstrual, follicular, ovulation and luteal phase) is taken into account in order to achieve optimum results.

Your training plan for losing weight at home and in the gym

A full-body workout with a mixture of cardio elements and strength training is particularly recommended for beginners. When choosing your endurance sports, it doesn't matter whether you swim, run or cycle. The duration and intensity are decisive.

For the strength exercises, we concentrate on Exercises, that address several muscle groups. This not only saves you time during training because you don't train the muscles separately, but also improve your athleticism at the same time.

The training plan: 3 training days per week

The following exercises can be performed both in the gym and at home. Some of these exercises require dumbbells, for example.

Training day 1 - Full body workout and cardio

  • Squats - 3 sets of 15 repetitions
  • Push-ups - 3 sets of 12-15 repetitions
  • Rowing with dumbbells - 3 sets of 12 repetitions
  • Plank - 3 sets of 60 seconds
  • Cardio - 20-30 minutes at moderate intensity (running, cycling, swimming)

Nutrition recommendation after training:

The combination of the Low carb high protein bowl (vegan and non-vegan available) and the Skyr Protein Drink gives you everything you need after an intensive day of training: quick recovery, muscle building and a balanced supply of nutrients without unnecessary calories. This not only keeps you on track towards your weight loss goal, but also provides your body with optimal support every step of the way.

Training day 2 - Cardio and core

  • Cardio intervals - 5 intervals (2 min intensive / 2 min relaxed)
  • Russian Twist - 3 sets of 20 repetitions
  • Mountain Climbers - 3 sets of 30 seconds
  • Lying leg raise - 3 sets of 15 repetitions

Nutrition recommendation after training:

The Skyr Protein Drink and the vegan protein drink are the ideal companion after your workout. The Skyr Protein Drink supports regeneration and muscle buildingwhile the vegan protein drink provides your body with long-term energy and important nutrients to keep you fit and productive between training sessions.

Training day 3 - Strength training and light cardio unit

  • Lunges - 3 sets of 12 repetitions per leg
  • Shoulder press - 3 sets of 12 repetitions
  • Pull-ups or lat pull-ups - 3 sets of 10-12 repetitions
  • Hip lift - 3 sets of 15 repetitions
  • Cardio - 15-20 minutes of easy jogging or cycling

Nutrition recommendation after training:

Provide your body with all the building blocks it needs after training. The combination of the healthy ready mealswhen things have to be done quickly in everyday life and Skyr Protein Drink for the trail guarantees an optimal supply of nutrients. In this way, you promote your regeneration and provide your body with energy at the same time. The ready meals offer you a quick and healthy meal, while the Skyr Protein Drink provides a practical source of protein.

How often and for how long should you exercise to lose weight?

The question of training volume is directly related to the training goal. If you have chosen losing weight as your top priority, a Duration of around one hour is a good guideline. In this context, however, your own fitness level is also crucial. To help your body get used to the physical exertion, you should start with 2-3 times a week Doing sport.

The following can be said about the frequency of training, that around 2 to 3 days should pass after training a certain muscle group and a new sessionto give the muscle the Necessary regeneration to give.

The right exercise intensity for losing weight and building muscle

Just as important as the duration of the training is the intensity of the workout. If you want to burn fat, you need to do your exercises over the duration of your workout. at an intensity of 60 to 70% of your maximum heart rate. This area is also known as basic endurance area 1 (GA 1) designated. In this zone, the Increase in mitochondria (the power plants of the cells) and the more of it there is, the more fat is converted into energy in the cells.

A training plan to lose weight and build muscle: is it possible?

There is often an unfounded fear of building muscle. This is often accompanied by the assumption that you won't lose weight. But as long as there is a calorie deficit, you will lose weight - regardless of the scope and intensity.

The Advantage of strength training is that the Energy requirement via a short period Very high is. If there is a corresponding deficit, the Afterburn effect and you burn fat even though the workout is already over.

Positive side effectThe more muscle mass, the more energy (fat) has to be burned in order to move. In other words: the bigger the engine, the more it burns.

Zwei grüne Äpfel auf hellem Holzuntergrund. Zwei Maßbänder deuten auf gesunde Ernährung und Kalorienzählen hin.

How important is cardio for losing weight?

The term Cardio comes from cardiovascular and refers to the cardiovascular system. These include sports such as running, swimming and cycling, which can be practiced with a low intensity the Improve oxygen uptake. The positive side effect of this is that also stimulates fat burning.

Before your body draws energy from your fat reserves, for example, it draws it from glycogen stores (liver and muscles).

In order to focus on your own nutrients from the fat reserves (lipolysis)it takes time. When fat burning starts therefore depends on a number of factors:

  • Training condition
  • Load intensity
  • Genetics
  • Nutrient availability
  • Physical condition

Until your own fat deposits are broken down, it can take up to one hour last.

The right diet for losing weight

If you want to lose weight successfully and, above all, in the long term, you need to focus on your diet. The magic word in this context is protein. In addition to muscle growth, they also ensure Replenishing glycogen stores and for regeneration. They therefore contribute tothat you can build on your performance from the previous day the next day. The Ready meals from LiveFresh not only have a high protein content, but also contain many nutrients and vitamins. They ensure that the nutrients are transported to where they are needed.

Even when things have to be done quickly, the range from LiveFresh Skyr
Protein drinksthat provide your body with the right nutrients after your workout.

And even if you're not yet sure which of the dishes you like best, you'll find the right one for you in the Tasting packages a colorful selection.

We wish you lots of fun and success with your new training plan.

Frequently asked questions about weight loss training plans

What is the most effective sport for losing weight?

The most effective sport for losing weight is one with the right intensity. This can be HIIT workout just like a round on the bike. In terms of calorie consumption, sports such as Skipping rope or Kickboxing far ahead.

Can you lose weight with 30 minutes of exercise a day?

You can also lose weight with 30 minutes of exercise a day. The calorie deficit is more important than the duration. As long as you take in less energy than you use, your body will draw on its reserves. Every person reacts differently to training - especially at the beginning. You should therefore always compare several values such as weight, body fat percentage or VO2max. If you want to lose weight and do a lot of weight training, you may even end up weighing more because the Body fat percentage has decreased, but muscle mass has increased. Because muscles are heavier than fat.

What is the afterburn effect?

The afterburn effect of the body is described as the process that occurs after training when there is an energy deficit. The Muscles require nutrients after a workout to compensate for the deficit. As long as this exists, the organism makes use of the body's own stores and converts the energy into proteins, for example, which promotes regeneration and muscle building.

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Note: We continuously improve our products to offer you the best possible quality. Some details may have changed since this article was published. You can always find our current products in the shop.

Viele Menschen haben ein Wunschgewicht und damit verbunden eine Idealvorstellung von sich und dem eigenen Körper. Wer gezielt abnehmen möchte, kommt um einen passenden Trainingsplan nicht herum. Dieser hilft Dir dabei, Dein Training zu strukturieren und entlang Deiner Ziele auszurichten.

Highlights

  • Individuelle Anpassung des Trainingsplans:
    Der Trainingsplan zum Abnehmen sollte auf den eigenen Ist-Zustand abgestimmt werden, einschließlich Startgewicht, Maximalpuls und Körperfettanteil. Ein Kaloriendefizit ist essenziell, um Fett abzubauen.
  • Zyklusbasiertes Training für Frauen: Frauen können ihren Trainingsplan optimal an ihren Menstruationszyklus anpassen. Die Berücksichtigung der vier Phasen (Menstruations-, Follikel-, Ovulations- und Lutealphase) ermöglicht es, das Training je nach Hormonhaushalt gezielt zu
    steuern und so bessere Ergebnisse zu erzielen.
  • Kombination aus Krafttraining und Cardio: Ein effektiver Trainingsplan für zu Hause oder im Fitnessstudio kombiniert sowohl Krafttraining als auch Ausdauereinheiten, um Fett zu verbrennen und
    gleichzeitig Muskeln aufzubauen.
  • Wichtigkeit der Ernährung beim Abnehmen: Proteine sind entscheidend für die Regeneration und den Muskelaufbau. Eine ausgewogene Ernährung unterstützt das Training und das Abnehmziel.

Contents

What should I look out for in a weight loss training plan? Your training plan for losing weight at home and in the gym How often and for how long should you exercise to lose weight? How important is cardio for losing weight? Frequently asked questions about weight loss training plans

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