What does a good training plan for weight loss or muscle building look like?

29. August, 2024(letzte Änderung)

Autor: Marc Sonderegger

Today we are going to look at the topic of “training planning”. As with nutrition, there are countless opinions on this topic and there is no ONE right way. As we all know, all roads lead to Rome, but there are ways that are more direct, shorter and therefore more efficient. This is true for both marathon runners and bodybuilders, even though their training regimes are very different.

Training plans must be tailored to the individual

It is important to note that the path is different for each client because their circumstances and goals are different. My job is to create a training plan that fits each client’s goals. The plan should be effective and produce results as quickly as possible, while taking into account the client’s lifestyle and preferences. Therefore, I have an iron rule when designing a training plan:

The training must always be feasible and adaptable to the client’s needs and circumstances.

At first glance, this sounds rather banal. But it’s not always the case. Let me use the example of client M to show you exactly what I mean:

I usually work with M once a week in my training studio. He also comes to a group class and does his program at home twice a week. I work with him to help him lose weight. However, M is on a business trip to Asia for three weeks. This has the following implications for the training plan:

There is no equipment
M only has twenty minutes a day.

In order to make progress, I have written a special program for M for these three weeks. The exercises are adapted to the conditions described above. M can easily access the new exercises in the specially designed Personalworkout app and check them off in the schedule. By focusing on the feasibility of the workouts, I achieve two important points:

The workouts generate progress despite suboptimal conditions.
M can continue his training without too much effort and stress.

This keeps him happy and motivated. The example with M shows: Maximum efficiency, effectiveness and adaptation to the client’s situation are often not possible. That’s why it’s important to be realistic from the start. Everything revolves around my iron rule mentioned above. This also applies to the content. There are some principles I follow here as well:

The following example is based on average people who want to build a little more muscle and reduce their fat percentage. I recommend or do the following:

A total body workout plan done 2-4 times a week. Either all exercises on the same day or in a 2-way split – lower body and upper body or strength and HIIT (High Intensity Interval Training).
The workout plan includes either “pure” strength or a strength-HIIT combination.
Workouts last between 20 and 50 minutes.
The plan is usually changed every 3-4 weeks.
The training sessions are documented in my app or on paper..

The basic rule is always: less is more! It’s better to be shorter and do more. Better to do less exercises and more sets! And my most important advice:

If you are not making steady progress, something is wrong. It could be too much or too little volume, intensity, variation, recovery, or a little bit of everything.

So: If you are going to invest time, make sure you have a good training plan!

Check out my free training plans for weight loss, muscle building, six-pack abs or a tight ass!

Check out our free fitness guide for more valuable tips on getting results (GERMAN)!

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«Marc is incredibly motivating and always gets the best out of his clients. Thanks to Marc’s motivation to always give my best, I can also motivate myself better to train alone. My goal was to get fitter. With additional nutrition tips, I’ve lost 11 kg and reduced my waist circumference by 10 cm. Thank you, Marc!»

Nathalie

«I wanted to get fit again, lose weight, reduce fat, and build muscle – we achieved all that. A thousand thanks, Marc; you also managed to bring back my joy for sports.»

Gaby

«Hard but cool! Under Marc’s professional and knowledgeable training guidance, we train hard, but the fun factor isn’t neglected either. The 45-minute workouts are perfectly timed, and if you stick to the given training and nutrition plan, the kilos will drop off by themselves. I lost almost 10 kg! I feel much better and more capable. Want impressive results? Then I can only recommend training with Marc!»

Giancarlo

«I can highly recommend Marc as a personal trainer. Almost without noticing and with little difficulty, he helps you bring out the best in yourself and achieve, even surpass, your goals. Using modern equipment and apps, he motivates you daily to stay on the right track and remain motivated. With his kind and friendly personality, you can’t help but be enthusiastic. Thank you, Marc, for making me feel fit and comfortable in my body again, and I look forward to more successes!»

„With Marc’s Personal Training and the Hardest30 group courses I was able to gain and maintain valuable core strength and lose 12kg during the pandemic. This was possible thanks to the straightforward adjustment of training plans and outdoor options when inside was not possible. In his friendly and familiar environment it is no problem to keep the motivation and drive to reach new training goals. Also loved his diet tips and tricks as I did not have to change it, but adjust it.”

Benjamin

„Mit dem Ziel ein paar Kilo abzunehmen und mich in meinem Körper fitter und wohler zu fühlen, bin ich zu Personalworkout gegangen. Das abwechslungsreiche Training bei Oli und auch bei Marc und Sofia hat mir immer Spass gemacht, sie haben mich motiviert und gefordert! Es brauchte Disziplin und ein bisschen Geduld von mir, aber auch von Oli und Marc mit mir ????, aber es hat sich definitiv gelohnt! Mit 10 Kilos weniger fühle ich mich viel besser und leistungsfähiger und habe mein Ziel dank der guten Tipps von Marc und Oli erreicht. Vielen Dank!”

Nicole

„Nach mehreren Jahren erfolglosem Abnehmens habe ich mit der 90 Tage Challenge endlich das Richtige gefunden. Mit Marc als Trainer an meiner Seite, hat das ganze umso mehr Spass gemacht. Nach den ersten bemerkbaren Erfolgen stieg die Motivation und ich habe gelernt, dass man oft den Fokus auf die falschen Dinge legt. Am meisten erstaunte mich, wie ich durch Disziplin, ein wenig Sport und gewisse kleine Einschränkungen beim Essen, ich trotzdem abgenommen habe. Mit strengen Trainings, klaren Grenzen und guten Lösungen holt Marc das Beste aus einem raus. Besonders toll finde ich, dass er die Wichtigkeit auf die Gesundheit des Menschen legt. Sein Lob und ab und zu ein Lachen verleiht dem Ganzen eine gewisse Leichtigkeit und macht Spass. Ein Training bei Marc kann ich nur weiterempfehlen! Mit meinem Resultat bin ich sehr happy. Dafür danke ich dir sehr Marc.”

Angelica

„Bevor ich Marc kennengelernt habe, war ich völlig verwirrt wegen den ganzen „Mode-Diäten”, die es mittlerweile auf dem Markt gibt, was ich überhaupt essen kann bzw. darf, um erfolgreich abzunehmen. Selbstverständlich ist jede „Diät” gescheitert, da es zu viele „Verbote” gab. Der Ernährungsplan von Marc ist leicht umsetzbar und auch in Stresssituationen problemlos machbar. Die Trainingseinheiten sind kurz und knackig. Rückblickend auf die letzten paar Monate war es die beste Investition in meine Gesundheit – nicht nur wegen den verlorenen Pfunden, sondern auch wegen vielen anderen positiven Aspekten wie z.B. eine bessere Schlafqualität, höhere Belastbarkeit bzw. mentale Stärke und einige körperlichen Beschwerden sind verschwunden. Egal in welche Richtung euer Ziel ist – mit Marc habt ihr einen kompetenten und zuverlässigen Trainer an eurer Seite, der mit euch den Weg zusammen geht.”

Silke

„Sehr professionell und am Puls der Zeit mit den Trainings- und Ernährungsplänen. Das Training ist hart, macht aber trotzdem Spass und die Resultate lassen nicht lange auf sich warten. Die digitale Unterstützung in Form von state of the art Apps und rascher Antwortzeit bei Fragen sind beeindruckend. So soll’s sein!”

Heinz