Losing weight - It starts in the head

Losing weight starts in the head, works through exercise

Losing weight is much more than just counting calories or starving yourself—it's a process that challenges both body and mind. And while there are many paths to achieving your goal, one thing remains undisputed: If you want to lose weight successfully and healthily, you can't avoid exercise. Fitness training is not only an effective tool, but the key to lasting success. It ensures increased fat burning, builds muscle, and improves overall well-being. But how do you get started correctly? Which fitness exercises are most effective? How can you achieve visible results in a short time? These questions will be addressed below.

What is the fastest way to lose 10 kilos?

At 10 Losing weight quickly but healthily requires a holistic approach . A calorie deficit is crucial – you need to burn more than you consume. Fitness training is your strongest ally in this . A combination of endurance and strength training is particularly effective. With regular training – ideally 4–6 sessions per week – you can significantly increase the calorie deficit without drastically starving yourself. High-intensity interval training, long cardio workouts, and a well-thought-out nutrition plan make it realistic to lose 10 kilos in 2 to 4 months – depending on your starting weight, training intensity, and discipline.

What's the best way to start losing weight?

Start with a clear goal and a realistic plan. Analyze your daily routine: When can you train? What equipment do you have available? Choose fitness equipment that you enjoy and that suits your body type. For beginners, low-impact equipment like ergometers, cross trainers, or rowing machines are ideal. Start with 2–3 30-minute training sessions per week and gradually increase the intensity. Combine light endurance training with small strength exercises. At the same time, pay attention to your diet, avoid processed foods, and ensure a high protein intake. Initial successes are motivating—and motivation is your most important fuel .

How can I lose 5 kg in 2 weeks?

Five kilograms in two weeks is an ambitious goal – possible, but challenging. It's important to differentiate between real fat loss and short-term water loss. The first few kilos are usually excess water, but sustainable fat loss takes time and discipline. To achieve this goal, you need to massively increase your calorie consumption and simultaneously drastically reduce your calorie intake. This can be achieved through a combination of daily training – preferably HIIT, rowing training, or long cardio sessions – and a diet rich in protein . Sugar, alcohol, and processed foods are taboo during this phase. Make sure you get enough sleep and avoid stress – both influence hormones that directly affect fat metabolism. To achieve sustainable results, you should plan for a long-term period and, ideally, integrate the routines into your everyday life so that they are permanently implementable.

What helps you lose weight the most?

The most effective approach is a combination of diet, regular exercise, and an active lifestyle. Relying solely on exercise without considering your diet isn't effective. Likewise, a diet without exercise won't produce long-term results.

These three methods will help you the most in training:

• Moderate endurance training (e.g. B. 60 minutes ergometer, rowing machine or treadmill)
• High-intensity interval training (HIIT – short, hard workouts with breaks)
• Strength training (muscle building increases basal metabolic rate)

The more muscle you build and the more active you become, the faster your body fat percentage will decrease.

These fitness devices will help you lose weight

With the right tools, you can quickly achieve visible results—provided you use them regularly and systematically. Here are the most effective tools from our range:

1. Cross trainer – the all-rounder

The cross trainer is one of the most popular pieces of equipment for weight loss. And it's no wonder: It trains both arms and legs simultaneously, is gentle on the joints, and burns up to 600 calories per hour. You can adjust the intensity and choose from various training programs—ideal for beginners and advanced users alike.

2. Ergometer – calorie killer for home

The exercise bike is a classic. It's particularly suitable for people with knee or hip problems because it places minimal strain on the joints. Intervals and long endurance rides will rev up your metabolism and increase fat burning.

3. Rowing machine – full-body workout par excellence

Hardly any other piece of equipment engages as many muscle groups simultaneously as the rowing machine . Back, legs, abs, arms—everything is trained. The energy consumption is correspondingly high: up to 1,000 calories per hour are possible. And best of all, rowing simultaneously improves your posture and body tone.

4. Treadmill – classic and effective

Running is the most natural form of exercise. A good treadmill allows you to get effective cardio training in any weather. Use inclines and interval programs to maximize calorie burn. Look for cushioned running zones for joint-friendly training.

5. Vibration plate – the clever addition

It doesn't replace cardio training, but it supports it. The vibration activates the deep muscles, stimulates the metabolism, and can promote recovery. Ideal as a post-workout supplement or for short, intensive sessions in between.

6. Accessories – dumbbells, fascia rolls, etc.

Even simple tools can help with weight loss. Dumbbells help with targeted muscle building, while foam rollers aid recovery. Resistance bands and kettlebells expand your training with new stimuli and challenges.

This is what your ideal weight loss training plan looks like

You don't need a complicated split or professional equipment. What's important is that you train regularly, challenge your body, and recover sufficiently. Here's a sample plan:

• Day 1: 20 minutes of cross trainer (medium) and 15 minutes of strength training (full body)
• Day 2: Break or walk (active regeneration)
• Day 3: 30 minutes rowing machine (interval training) and 10 minutes stretching / fascia roll
• Day 4: 20 minutes treadmill (incline) and 20 minutes bodyweight exercises
• Day 5: Break
• Day 6: 60 minutes of ergometer (long and easy)
• Day 7: Vibration plate and stretching

Nutrition: Without it, we cannot function

Even the best training won't help if you consume too many calories. You don't have to starve – but you do have to eat strategically. A few simple rules will help you do this. Eat three structured meals a day, drink at least 2 liters of water a day, and make sure you get plenty of protein (1.5–2 g per kilogram of body weight ), avoid sugar, convenience foods and liquid calories and plan your meals, because preparation prevents slip-ups.

Tip: If you exercise in the morning, you activate your metabolism early and start the day more actively.

The benefits of training with fitness equipment

• Gentle on the joints: Especially important for those who are overweight – equipment such as cross trainers and ergometers reduce the strain.
• Weather-independent: No excuses – train at home or at the gym whenever you want.
• Measurable: Progress in watts, distance or calories motivates and shows development.
• Efficient: With targeted programs, you get more out of each session.
• Flexible: Whether interval training, endurance or strength – everything is possible.

Your next step: Start now and stick with it

The most important step is always the first. As soon as you start getting active, more than just your weight changes – your body image, your self-confidence, your energy. And with high-quality fitness equipment from motion sports, you create the optimal conditions for your success. Browse our range now: Whether you're looking for endurance training equipment or strength training equipment – ​​we have the right equipment for you and your goals.

Note: This blog post is for informational purposes only and is not a substitute for professional training advice. Consult a professional if you have any health concerns.