Lose weight with our 4 sports programs at home

Lose weight with our 4 sports programs at home

To lose weight and keep a healthy weight the right method is to follow this method coupling 1 or 2 physical programs and 1 food program

1- a cardio training program for moderate exercise if you start the sport, for example our beginner running sport program alternating walking and jogging with basic endurance and / or our weight training program with body weight exercises. These two plans are followed at the same time by many of our visitors; at a rate of 6 sessions per week these alternate 3 sessions of running and 3 sessions of bodybuilding.

2 - a program of progressive modification of the diet without excess with balanced meals but also without frustration and especially not a diet. You should not eat less but it is essential to eat better.

Running and toning makes lasting weight loss easier

This solution leads to lasting weight loss because it allows:

to burn calories,

to build muscles but not to take volume,

to prevent the body from reducing the amount of calories it burns at rest because it is the natural reaction of the body in case of excessive reduction of food intake,

to be sure that the lost weight is of fat and not of the muscle or the water as it provokes in a fast but temporary way the perspiration due for example to the port during the physical activity of a belt of sweating

Reduction of the calorie balance

You have calculated your ideal weight and you have concluded that your goal is to reduce your current weight by 5 pounds. In relation to this goal your action plan could be to do sports by following a muscular and cardiovascular endurance training 3 times a week and to eat a fruit instead of a pastry as dessert at dinner or in the form of snack in the day. Thus, you will reduce your total caloric balance, the foods you eat less the calories you spend, 500 calories a day. If you adopt this behavior 5 days out of 7, you will be able to lose 0.750 kilo in 2 weeks (3500 calories = 0.5 kilo of fat). So you can lose 5 pounds in about 3 and a half months. It's a little longer than a miracle diet, but at least losing weight is just fat loss; you do not have to change your lifestyle radically; the feeling of hunger is less strong without the ingestion of appetite suppressants and it is easier to keep your new weight in the long run. Adopting mostly high-fiber fruits and vegetables, nibbling an apple instead of a dessert and some fitness exercises to eliminate are the only changes in your lifestyle. If you really like cakes think of gingerbread; it is the only cake not to contain lipids but only carbohydrates. It is perfect for breakfast or as a snack during the day.

This dietary approach associated with cardiovascular activation is the 4th of the 7 main methods for slimming established by entrainement sportif.fr. This is the first really positive step taken to acquire a weight of form; frustration due to plan restrictions is replaced by a long-term commitment and clear decisions. You can take inspiration from the 12-Exercise Fitness Program in the next chapter for your weight loss exercises or the Rope-Squat sports program if you have a skipping rope and ... a broomstick. One of the consequences of the above is that if you want to lose your 5 kilos before the summer and have a flat stomach should start this program at best in early March. The longer you wait, the more you will be tempted by an express diet to lose fat whose effects, make no mistake, will be of very short duration.

Our 4 sports programs at home to lose weight

Programs 1 and 2 will allow you to lose 5 pounds in 3 months, all over your body if you take care to also reduce the calorie balance. Programs 3 and 4 will refine your silhouette at the thighs for the 3 and hips for the 4.

12 exercises in circuit

Program alternating Jumping Rope and Squat

Lose weight on the thighs for women

Lose hips for men

Bodybuilding Program 1: 12 exercises in circuit-training without equipment

This complete program of weight training circuit-training increases tone and does not cause muscle gain, so it is particularly a good strength training program for women. It helps to lose fat, gain lean body mass and increase basal metabolism. It does not require any hardware; it can be followed at home and requires no previous sports knowledge.

12 weight-training fitness exercises in circuit-training including 2 shells to keep the line and have a flat stomach

Program n ° 2 alternating Rope and Squat

To lose weight you can follow a program alternating jump rope and overhead squat, an exercise at the weight of body. Click on the image to view the details of the program.

Alternate jumping and flexing to tone the buttocks and burn calories

Women Bodybuilding Program 3: Losing Weight on Thighs

You are a woman and you want to lose weight? Your desire is widely shared because, in women, excess fat has an unfortunate tendency to attach to this part of the body in the form of cellulite. For you, you must follow the women's strength training program described above and add leg toning with explosive strength exercises to avoid muscle growth.