Accéder au contenu principal

How to establish a suitable sports program to lose weight?


When you want to lose weight, sports prove to be a great ally for burning calories. However, it is sometimes difficult to create a coherent sports program. Should you be compulsory to run? You train 2 or 5 times a week? Do body weight exercises suffice to achieve results? Discover our tips and examples of weight loss programs.
To lose weight permanently, choose a tailor-made program!
When you want to lose weight, it is important to lay a solid foundation. Beyond an adapted diet, this requires a coherent and personalized sports program. In order to adapt it to your profile, there are a number of parameters to consider: your age , your current physical condition , any pathologies , your sporting experience , the time available for training, etc.
But above all, if you want to lose weight permanently , it is essential to adapt your training plan so that it can be followed easily and allow you to progress at your own pace, in order to perpetuate your sporting practice.
Here are 3 essential points to not overlook if you want to calmly achieve your goal of weight loss.
1. Be Progressive
In terms of frequency: 2 sessions per week during the 1 st month is ideal. Then you can devote three sessions, and 4 from the 3 rd month of practice. This will gradually integrate your training program into your lifestyle and limit the risk of injury.
In terms of duration: your first session can last 10 minutes, the next 20 minutes, then 30 minutes, and so on, depending on the improvement of your physical condition. The objective is thus to gradually increase the training volume. Generally, a productive sporting session should not exceed 1 hour. 2 or 3 sessions of 45 'per week are preferable to 1 session of 3 hours.
2. Get to know yourself
We all have more or less certain pathologies to be taken into account in our sports practice. Nevertheless, everything is adaptable. Whether you have knee, elbow or back pain, there are always alternate exercises . The golden rule is to never get hurt. If you practice running and you suffer from the knee after 2 kilometers, change your sport. In addition, running is not recommended for people who are overweight. Focus on activities that are equally cardio-free but without shock to joints such as the elliptical trainer or aquatic activities such as swimming, aquagym or aquabiking .
3. Treat yourself
This advice may seem simplistic but the pleasure will be the guarantee of your assiduity. If you take pleasure in your sport practice, you will persevere week after week to lose weight effectively. Your training plan should therefore be made up of activities and exercises that are effective, but above all, giving you pleasure.
To benefit from a tailor-made training, the ideal is to call on a professional of the fitness , because it will be able to propose to you the exercises best adapted to your profile to slim down durably.
What sports to choose to lose weight?
To lose weight, one tends to orient oneself to sports that burn the most calories . Certainly running, skipping rope , squash or boxing can burn as many calories as possible. However, other modes of practice exist such as circuit-training , HIIT , or even original activities such as the Boot Camp .
Here are 3 examples of workouts that will help you lose weight . These sessions are offered in the form of circuit training, where the principle consists in chaining several exercises in succession. Each circuit offers a different objective:
11.  Lose weight while strengthening her thighs, abs and glutes.
22.  Losing weight while improving his overall fitness.
33. Lose weight while developing its muscle mass.
These exercises can be performed at home, outdoors or in a fitness room.
11. If you want to lose weight at home by targeting your thighs, abs and glutes:

22. If you want to lose weight outside while improving your fitness:

33. If you want to refine your figure in the weight room while gaining muscle and strength:

Use a sports coach for a 100% individualized program
Now you have the basics to develop a sports program "slimming" adapted to your abilities. However, it is sometimes difficult to find suitable exercises, to develop the program and to maintain its motivation until the desired weight is reached.
A sports coach at home can help you develop a tailor-made program , with the perfect choice of exercises, number of repetitions and series in relation to your profile. Moreover, its expert eye that will allow you to correct your movements and thus greatly reduce the risk of injury . Finally, coaching by a personal trainer is a great source of motivation . By planning 2-3 weekly coaching sessions to lose weight, it is impossible to back out. No more excuses. You'll get the most out of your workouts for faster results with optimal support! Discover our team of professional sports coaches
In summary
To develop an adapted training plan that allows you to lose weight permanently, it is important to respect certain rules:
Get your doctor's approval.
Choose one or more activities that motivate you.
Start slowly and gradually increase the frequency and duration of your workouts.
Be listening to your body.
Select exercises that are tailored to your objective to create tailor-made sessions.
It's your turn !

Commentaires

Enregistrer un commentaire

Posts les plus consultés de ce blog

Eggs to lose weight and maintain muscle mass  

Eggs are an excellent source of protein, which in addition to contributing to a better mood, maintain muscle mass and provide a feeling of satiety. To lose weight and melt fat, it is necessary to reduce its caloric intake, but not at the expense of proteins. In a study published in the Journal of Nutrition, subjects who followed a moderately high protein diet (40% protein and 30% carbohydrate) lost, after one year, 38% of body fat. more than those on a diet richer in carbohydrates (55% of carbohydrates and 15% of proteins). Protein promotes weight loss first, because the body uses more energy, so calories, to degrade protein than other groups of nutrients. When we lose weight, proteins help to maintain muscle mass; however, muscles burn more calories than fat. Finally, they satisfy more than carbohydrates, says Donald K. Layman, chief researcher. Our advice: take protein with each meal, especially at lunch where they are lacking. The egg is a cheap solution. You can al...
Enregistrer un commentaire
Lire la suite

The best exercises for a flat and firm stomach

"Because the abdominals support the body, it is essential that the abdominal muscles be firm, " says Jackie Warner , who agreed to demonstrate her favorite exercises for Plaisirs magazine readers Health. It is living proof that they are effective: look at this size! The six exercises target the muscles of the abdominal strap including the right upper abdomen, the Small and the Large oblique, the Transverse and the erector of the spine in the lower back. Some will help you tighten your arms and legs. Equipment : a mattress, a large towel and a dumbbell of 1.3 to 3.6 kg, depending on your shape. For beginners, begin without dumbbells. Warm-up of the abdominal muscles : Stand upright with your feet spread apart at shoulder width and your knees slightly bent. Place the arms in the boxer position: the elbows are glued to the ribs, and the fists are closed at shoulder height. Throw the right arm diagonally in front of you to reach an imaginary target to the left, and con...
Enregistrer un commentaire
Lire la suite

EXERCISE TO LOSE WEIGHT

WHAT EXERCISES TO LOSE WEIGHT? An intense sports program incorporating HIIT allows you to never fall into the routine by offering you various exercises to lose weight and to muscle. Always motivated, you take pleasure in taking care of your health and your physique. CARDIO EXERCISES TO BURN FAT Cardio exercises act as a formidable fat burning. They accelerate breathing and metabolic activity to meet the important energy demand of your muscles. You burn so many calories. The phenomenon of EPOC (Intensive Post-Exercise Oxygen Consumption) results in a calorie consumption up to 48 hours after exercise. Cardio exercises make you slim down globally by attacking your fat stocks. A must for weight loss exercise, the burpee will sharpen your interest by its fat burning effects. Begin the exercise in the squat position, with your hands resting in front of you on the floor. Make a slight jump to place your feet back. You are now in the pump position, with the torso touching the gro...
Enregistrer un commentaire
Lire la suite