Lose weight with Electrical Muscle Stimulation (EMS)
EMS devices and electrodes recommendations
With electrical muscle stimulation to the ideal weight
Are you familiar with the term electrostimulation? This refers to a special procedure in which gentle electrical impulses are passed through the body. These help to train muscle groups on the one hand and to burn fat on the other.
Electrode stimulation has been gaining popularity for several years. More and more sports studios are being founded that work exclusively with EMS. In addition, more and more successful athletes rely on muscle stimulation to improve their performance. One of the best-known proponents of electrostimulation is, for example, the multiple heavyweight boxing world champion Vitali Klitschko.
Benefit from the advantages of electrostimulation compared to other weight loss methods
One of the main advantages of electrostimulation is that the procedure can be done almost anywhere. The procedure only takes 20 minutes. Your sofa at home or the bench in the park becomes your personal treatment room.
Moreover, electrostimulation can be perfectly combined with other weight loss methods, such as jogging. In this way, you can further increase the effect and reach your ideal weight very soon.
Another advantage of electrostimulation is that no previous experience is necessary to start losing weight. Even if you have never heard of EMS, you can start today. All you need is the appropriate muscle stimulator.
The advantages of EMS training
EMS devices and electrodes recommendations
Video tutorial
Information on the correct procedure for EMS training
You can strengthen your muscles with efficient EMS training, for example once or twice a week. It is important that you do not overdo the training and that you rest for at least one day between EMS training sessions so that you do not overtrain your muscles. A training session for the large muscle groups mentioned below can last about 30 minutes:
- Shoulders
- Upper arms (triceps and biceps)
- Chest
- Abdominal muscles
- Back
- But
- Thighs
Make sure you train the agonists and the antagonists - the muscles opposite each other. For example, the triceps are the antagonists of the biceps. This way you achieve a balanced training result and the muscles remain in equilibrium.
How to increase your strength and muscle mass
During strength and muscle mass training, stimulate each muscle for 3 to 5 minutes at an intensity just below the pain threshold. You will find that the muscle develops quickly and you can slowly increase the intensity and duration of the workout up to 10 minutes.
Improve endurance with EMS
During endurance training, the muscles are stimulated for 15 to 20 minutes at medium intensity, which leads to noticeable contractions.
Make sure you have enough recovery time
To prevent muscle soreness and promote muscle recovery, you can use a muscle recovery programme for 5 minutes at low intensity and barely noticeable contractions after each stimulation.
The optimal program for your application
Since the stress sensations and goals of EMS training are very individual, we have compiled an overview with different needs for you. Simply connect and attach the muscle stimulator pads, select the program and start the training:
All programmes are included in our TENS-EMS combo machine STIM-PRO X9.
Lose weight with EMS:
Beginners: Here we recommend the program P25.
Trained: Here we recommend the program P26.
EMS cardio training
A good way to burn fat is cardio training in combination with muscle stimulation. Cycling on the ergometer is no problem with the applied EMS pads of the muscle stimulator. The muscles are additionally contracted by the pads while riding. As this training is very effective, muscle soreness may occur in the corresponding muscles on the following days.
Of course, it is important to use EMS training in moderation and not to overdo it. EMS training can also be used on other muscles. This can be done according to your needs and in a targeted way. Additionally, support your body with good nutrition and the right recovery breaks.
By combining endurance training and the use of EMS training, you train the muscles intensively and decide yourself on the dosage of the training.
These exercises are specifically suitable for losing weight with EMS stimulation current devices
Abdominal muscle training and endurance sports are good for losing weight and with our equipment you can train both in the comfort of your own home.
Here you can find more detailed instructions on abdominal muscle training with EMS. All other training methods can be found under EMS Training.
In the following video you can see how to place the pads perfectly when training the abdominal muscle.
Effectively lose weight through higher basal metabolic rate
A good way to burn fat is cardio training in combination with EMS training. Cycling on the ergometer is no problem with the applied electrodes of the EMS device. The muscles are additionally contracted by the electrodes while riding. As this training is very effective, the muscles may become sore on the following days.
Of course, it is important to use EMS training in moderation and not to overdo it. EMS training can also be used on other muscles. This can be done according to your needs and in a targeted manner. Additionally, support your body with good nutrition and the right recovery breaks.
By combining endurance training and the use of EMS training, you train the muscles intensively and decide yourself on the dosage of the training.
Increase basal metabolic rate
Building muscle mass increases your basal metabolic rate. The reason for this is that muscle cells, especially type 2 cells, have a higher energy demand than other body cells. When you have more muscle mass, your body uses more calories than before, even at rest, to maintain bodily functions. Of course, you can increase your calorie consumption even more through physical activity.
An example calculation of body mass index (BMI)
A relatively slim man weighing 80 kilograms and standing at 1.80 m tall has a body mass index (BMI) of 24.7 and a body fat percentage of 15 %. He hardly moves and thus has a calorie consumption of about 2100 kcal per day. Through EMS training he builds up one to two kilograms of muscle mass - without reducing his weight. He still hardly moves, but already burns 50 kcal more per day. In just one month, that is already 1500 kcal, which corresponds to a weight reduction of over 160 grams of fat.
Calculators that help you to calculate your calorie consumption in relation to your body fat percentage as well as your BMI can be found online. Find here our bestseller TENS & EMS combo machine: TENS EMS combo machine STIM-PRO X9
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