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Effective training to lose weight


With Gym, Running and Bodyweight, Freeletics offers 3 different training methods. All are efficient and effective ways to get in shape. But will result in different outcomes. If it’s weight loss you’re looking to achieve then this is the right article for you. Although many think the best way to lose weight is running countless kilometers with no real goal, no plan and no variety, we know there’s a more effective and enjoyable way to do it. Read more and find out which training is best for optimal weight loss based on your fitness level.

Goal: Lose weight

Fitness level: Unfit

Recommended Coach: Freeletics Running

Complement your training with: Freeletics Bodyweight

You want to lose weight, have little to no experience with exercise and would consider yourself to be “unfit”? Then we recommend to focus on Freeletics Running. If you want to go the extra mile, you can add some Bodyweight workouts too. Here’s why: The afterburn effect, triggered by high intensity Freeletics Bodyweight workouts, causes the body to consume more oxygen after an intense workout. This is particularly effective for people with a low metabolism and the objective to burn fat. The more intense you exercise over that short period, the more calories your body burns.

Where does running come into the equation? Running should be your main training focus. It’s a well-known calorie burner, using up the body’s energy and boosting weight loss. Whilst the sprinting workouts will also get your body working at it’s limits, slower distance, longer runs are good to combine with bodyweight training. This trains your fat metabolism, meaning your body optimizes its energy production and learns to generate energy from fatty acids – a process it needs to make the afterburn effect possible. You will also see these training systems don’t just work together, they complement one another. Over time running is likely to improve your workout times and vice versa. This makes running and bodyweight training a calorie killing combination.

If you want to mix bodyweight workouts into your running training, we recommend a ration of 2:3, meaning: If you select 5 training days per week, we suggest you try 3 running sessions combined with 2 bodyweight workouts.

Goal: Get lean & toned

Fitness level: Fit

Recommended Coach: Freeletics Bodyweight

Complement your training with: Freeletics Gym (and Running)

Already fit? Instead of losing a great deal of weight, you’re more focused on toning and reducing body fat percentage? In this case Bodyweight should be your main focus. If you’re fitness level is higher, chances are you can keep a high intensity at bodyweight training and therefore burn more fat. If you want to level up your training, add Gym workouts: Focusing on Bodyweight will help you burn fat, using Gym on the side will get you toned.

With a combination of conditioning-based training as well as strength training, Freeletics Gym improves body composition and builds muscle, whilst burning fat. If you don’t want to build too much muscle, the weight loss goal can be selected so you only have a small amount of strength training. Since you will only occasionally add gym trainings  alongside Bodyweight, too much muscle gain is not likely to be an issue. Add a run to your week for variety if you would like to.

Is weight loss not your goal? Want to build muscle instead? We’ll show you the best way to do that too. You can also discover more information on each of the Freeletics training methods and get some tips for beginners.

Now all that’s left to do is get your All Access Training Coaches and get to work burning those calories. #NoExcuses.