It is one of the big fitness hypes of recent years: The vibration plate. But by no means is everyone convinced by the technology and there are still countless critics: “Vibration plates are a scam”. But what is really true? Do vibration plates help you lose weight?
A vibration plate is no magic shortcut, but when used correctly and in addition to your regular training routine, vibration plates can definitely help with weight loss.
If you have been following my blog for a while now, you know that I am a huge sports and technology fan and have already tested many technologies in the sports field. To be honest, vibration machines also left a very dubious impression on me at first, but out of curiosity I did some research. Now I would like to share my knowledge with you and provide a little more clarity.
Today’s article will therefore deal with the question of whether you can lose weight with a vibration plate and if so, how. Have fun 😉
Vibration Plates: A Shortcut For Losing Weight?
Vibration plates are definitely a useful training tool and can help you lose weight as well as achieve other goals such as muscle building. In particular, the LifePro Waver Vibration Plate has proven to be an excellent machine.
So why are so many people skeptical about the technology?
Well, from my point of view vibration plates are simply sold and advertised completely wrong. Most of the time you see them in commercials, which casts doubt, and then they are even promoted as magic potions for losing weight.
Please erase this thought from your memory forever! You will never lose weight or reach any other fitness goals without becoming active yourself or without following a healthy diet. Also, you will never reach your dream body overnight. This requires a lot of work and sweat. Everyone who says otherwise is lying and probably just wants to squeeze money out of you.
To The Point
Vibration platforms are not “magic potions”! What they are is a very good addition to your regular fitness program. They offer you the chance to do as effective a workout as possible in a short time.
Please note: A “workout” is still a workout—sweat is necessary—but the training effect is maximized. So how exactly do the vibration plates optimize the Training Effect and help you lose weight?
What is the True Effect of a Vibration Plate?
Let’s first take a look at what a vibration plate is and how it affects your body.
In short, a vibration plate is a fitness board that transmits vibrations to your body. These vibrations cause your body to get a little bit out of balance again and again and you have to work against them in order to keep your balance.
Fortunately, our body is designed in such a way that this rebalancing works automatically and subconsciously. So the muscles responsible for the stability and upright posture of our body are subconsciously tensed and relaxed to rebalance the vibrations of the vibration plate.
What very few people know is that we can only consciously control around 60% of our muscles during training. What about the rest? Very simple: The rest are the so-called deep muscles, which do not receive the same public attention as biceps, triceps, etc., but are in fact at least as important for the functionality of our body.
These deep muscles are responsible for our body’s stability and upright posture. This in turn ensures generally better health and a reduced risk of injury.
Vibration machines help you to train these muscles because they will help you to rebalance the vibrations of the plate.
Therefore, with vibration machines, you no longer only train 60% but up to 100% of your muscles.
How Does This Help You Lose Weight?
This all sounds very nice, but how does it help you lose weight?
As I said before, we can normally only train about 60% of our muscles and with vibration training we can also activate the remaining, deeper lying muscles.
In other words: If we combine vibration training with our standard strength training, significantly more muscles are activated at the same time. This requires one thing above all: energy! So our body uses an incredible amount of energy to complete the actual strength training and balance the vibrations.
And how is it possible for our body to use such amounts of energy?
For example, by drawing on our stored fat reserves. And that’s music to the ears of anyone interested in losing weight, of course. 😉 Yes, I too was sceptical at first, I admit that. But now I would definitely recommend that you give vibration training a chance.
What is the Best Vibration Plate for Weight Loss?
As I said, vibration plates are on the rise and in general there is a crazy fitness hype going on about them right now. Unfortunately, this also leads to many dubious companies flooding the market with products not only cheap in price but also in quality. So you should definitely be careful here.
So where is the best place to buy vibration plates these days? Well, you can even buy them at Walmart!
The machine that I have been training with most of the time has been the LifePro Waver Vibration Plate. The company LifePro has earned a very good reputation in the field of vibration machines and has already convinced millions of people. The Waver Vibration Plate is one of their most famous products and I can highly recommend you take a look at it.
How Many Times a Week Should You Use a Vibration Plate?
Here I may have to disappoint you a little bit. But you have to get used to the fact that you will not get any false promises from me on this blog! 😉
How often you have to train depends on thousands of factors. There is simply no golden formula for the number of training days, sets or repetitions… Some say that it is enough to train twice a week and others think that losing weight is only possible with intensive daily exercise.
I cannot and do not want to give you an exact formula. What I can tell you is that with a vibration plate you can use your training time very effectively and reach results in a shorter time than with a running plan or similar training routines.
I would advise you to find a middle ground: You certainly don’t have to step on the vibration plate every day to lose weight. But it definitely does no harm either. Especially in the beginning, training on a vibration platform can be real fun. Therefore, you can of course train every day.
I personally include vibration training about two times a week in my normal training schedule, which also includes three soccer training units. I combine vibration training with “normal” strength and stabilization exercises. I don’t want to keep you in the dark, so I will show you what kind of exercises are mainly involved in my vibration training routine.
The Top 5 Exercises for Losing Weight on a Vibration Plate
Ok, so now you know how a vibration plate helps you to lose weight and why. Ideally you have already found the right product. Theory: Check ✓ Now we come to the practical part: The exercises you can do on a vibration machine to lose weight effectively.
Of course, it is important that you pay attention to your entire body. Definitely train all main muscle groups. Of course, there are countless variations, but my top 5 exercises should be a good starting point for you. The main muscles of your body will definitely be covered. Let’s go!
Some of us love them, some of us hate them: Squats. In any case, it is certain that this exercise is very good and effective! You train almost the whole body and strengthen your body core!
Make sure that your knees don’t go beyond your toes when you go down and that your back doesn’t bend and stays straight.
The back is home to a large part of our musculature and yet is often neglected during training. Rowing is the perfect exercise for strengthening your back and your general body stability.
And this is how it works: Take the two cables of the vibration plate (most machines have integrated cables) in your hand, stand slightly bent forward and slightly bent in your knees. From this starting position, pull the cables close to your body. Start with outstretched arms and pull until your hands reach the height of your upper body.
The Plank is a very good exercise for the whole body and especially strengthens your body stability.
Make sure that your shoulders, back and bottom are at the same level and try to contract your abdominal and gluteal muscles.
Probably the most classic bodyweight exercise. What do you need to know? Your hands should rest on the plate about shoulder width apart and your head should form a line with your spine. Keep your upper body straight and don’t let your stomach and hips sink down.
If this is too hard for you to do, you can also go down on your knees (lift your lower legs slightly from the floor).
Step Up Step Down
What should never be missing in a weight loss program? Of course: Some kind of cardio! This exercise will definitely make you sweat, but don’t worry: it pays off! Especially in combination with the vibrations of the plate you’ll have a very effective workout to lose weight.
And this is how it works: First stand with both feet one step away from the vibration plate. From here you step on the plate with one foot, then with the other foot and then step back from the plate alternately. Basically, it’s just a simple back and forth form of walking. Very simple but very effective for losing weight.
What Does Science Say?
By the way, the effectiveness of vibration training in terms of losing weight has already been scientifically investigated. A study by the University of Antwerp tested it on 62 overweight people over the course of an entire year.
The scientists first divided the test subjects into four groups:
Change of diet, no exercise program
Change of diet + exercise program (cycling, swimming, running, weight training etc.)
Change of diet + vibration training (in combination with physical activity)
Control group, no dietary changes and no instructions for physical activity
Group 1 has only changed its diet without becoming active in any kind of exercise. In the first six months, this group was able to lose 6% of their body weight, but after that there was a plateau and the participants could not achieve any further success.
Fitness training group 2 was able to lose about 6.9% of body weight within the same time span.
For group 3, the vibration training group, the result was way more significant. These participants were able to lose 10.5% of their body weight, an incredible result!
The result was even more significant in relation to the body fat stored between the organs. This kind of body fat is considered extremely harmful to health, as it impairs the function of the body. Here, the Vibration Plate Group was able to lose 47.8 square centimeters, almost double the amount of the normal fitness group.
What Can We Conclude From This?
Basically, exactly what I have explained to you before. After the study, the scientists wrote as a conclusion that vibration training should not be considered as a substitute, but as a very good and effective supplement to regular fitness training and a healthy diet.
Vibration training is therefore not a shortcut, but a very good method for long-term success in losing weight.
How Long Should You Stay On A Vibration Machine?
When used correctly, 20–30 minutes of training is completely sufficient. Reduce break times and get your heart rate up. HIIT (High Intensity Interval Training) workouts are ideal for losing weight, as they provide a long afterburning effect, allowing you to train very effectively in a short time!
How Long Does it Take to See Results Using a Vibration Plate?
As I said, vibration platforms are not a shortcut for losing weight. So you have to have a little patience to see the first results. Depending on your body type, your diet and many other factors, it can take a few weeks before you see significant results. With vibration training you can reach your goals faster and use your time as effectively as possible.
Who Should Not Use Vibration Plates?
Can anyone train with a vibration plate? Basically yes. If used correctly, anyone can lose weight with a vibration plate.
However, for health reasons, there are a few exceptional cases in which it is generally recommended to at least consult a physician before starting the vibration training. These include:
- Acute illnesses / inflammatory responses
- Thrombosis and risk of thrombosis
- Stents and bypasses
- Severe osteoporosis with fractures
- (Untreated) high blood pressure
- Gallstones and kidney stones
- Pregnant women
- Children under 13 years
If you do not belong to any of these groups, then nothing stands in the way of your weight loss process with vibration training.
Are There Any Disadvantages?
The only drawback I can think of is the cost. Don’t get me wrong: The costs of a vibration plate are affordable nowadays, but even 200 Euros is more than the free alternative of body weight training. However, when you buy a vibration plate, you will profit from this one-time cost in the long run and will save some time during workouts.
Conclusion: Do Vibration Plates Help You Lose Weight?
Yes, you can lose weight with a vibration plate! However, it is not enough to stand on the plate for ten minutes a day while eating ice cream and watching TV.
Vibration plates are not magic shortcuts to success! In combination with regular strength and cardio training, though, they are ideal for training almost all muscles in a short time and for a very effective workout.
Therefore, this fitness device can definitely help you lose weight and in my opinion, it is a very useful investment.
I hope that I helped you with this article and that I provided you an understanding of vibration training in general. If you have any further questions or suggestions, please feel free to send me a mail or comment under this blog post.
Until then, I wish you continued success in achieving your goals! Maybe from now on, you will also consider vibration plates for your training routine! 😉