Lose weight with our home sports programs

 Lose weight with our home sports programs

How do you lose weight permanently? Excessive short-term deprivation often leads to rapid weight loss.

   It is clear that doing regular fitness exercises at home to lose weight and eat rationally until satiety, but of course not after that, it is clearly a program preferred over strict fasting to lose weight and maintain it. We might even state that fasting is the least effective way to lose weight and maintain a healthy weight. A large and sudden drop in calories has limited short-term effect.

It is Certainly possible to lose 5 kilograms in two weeks without exercising, but it is not desirable because such a diet does not address the primary causes of obesity. The causes of overweight are, on the one hand, the absence of a physical activity program based on a daily schedule and, on the other hand, poor dietary behavior based on snacking depriving the body of essential nutrients to his interview.

• It's not good to lose 5 kilograms in two weeks by eating little.
• A good program to lose weight combines sport and balanced menus
• Programs of 12 circuit-training exercises to do at home
• Program alternating Jump Rope and Squat
• Plan to lose weight on thighs for women
• Hip plan for men
• Diet, jogging, strength training, and fun are all part of the ideal routine.

Losing 5 kilos in two weeks eating so little is a shame

Trying to lose 5 kilos in two weeks by following an extreme diet to lose weight quickly is a first step towards weight gain! This is an opportunity to realize that diets make you fat and do not lose weight. This statement may come as a surprise, but that's what happens in the long run. The solution of fasting to lose weight quickly is a false good idea. It is certainly possible to lose 5 kilos in two weeks, but the more intense the diet that made it possible to achieve this goal, the greater the loss of weight due to the loss of water during the first days and of muscle mass. the greater the risk of weight gain. win after that!

Crash dieting triggers fleeting weight loss

For example, if after a severe 2-week weight loss program you quickly lost your 5 kilos, it is very likely that this rapid weight loss will be the result of the disappearance of 3.5 kilos of muscle and water for only 1.5 kilos of fat. The reason is that for the body, this drastic reduction in calorie intake is a threat; being hungry is a stress, the body reacts to this stress by sparing the fats which are the reserves and by burning muscle tissue.

Once your 2-week diet is over, you return to your good old eating habits and you regain your 5 kilos just as quickly ... in the form of fat. It is for this reason that this cycle diet - weight gain - diet called yo-yo effect contributes, in the long term, to make you fat and obese by increasing your adiposity. Also, by having less muscle mass the body burns fewer calories at rest; resting metabolism decreases. This change in body composition is one of the causes of obesity.

Building muscle is essential to increase the resting metabolism and therefore to lose weight. Stopping eating and depriving yourself of essential minerals to quickly lose weight is a very bad solution taken in an emergency.

A good program to lose weight combines sport and balanced menus

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

1 - a cardio training program of moderate physical exercises if you are new to sport, for example our running sports program for beginners alternating walking and jogging in basic endurance and/or our bodybuilding program with bodyweight exercises. These two free plans are followed at the same time by many of our visitors. At a rate of 6 sessions per week, these alternate 3 running sessions outdoors or on a treadmill and 3 bodybuilding sessions at home.

2 - a program of progressive modification of the diet without excess with balanced meals but also without frustration and above all not a diet. It is no longer necessary to eat less but it is essential to eat better.

Running and getting toned facilitates lasting weight loss

This solution leads to lasting weight loss because it allows:

• to burn calories,
• to build muscle but not gain volume,
• to prevent the body from reducing the amount of calories it burns at rest as this is the body's natural reaction to too much reduction in food intake,
• to be sure that the weight lost is fat and not muscle or water, as quickly but temporarily caused by perspiration due, for example, to wearing a sweat belt during physical activity

Reduced caloric balance

You have calculated your ideal weight and have concluded that your goal is to reduce your current weight by 5 kilos. In relation to this goal, your action plan could be to play sports by following muscular and cardiovascular endurance training 3 times a week and to eat a fruit instead of a pastry as a dessert at dinner or in the form of snack during the day.

This will reduce your total calorie balance, the foods you eat minus the calories you expend, by 500 calories per day. If you adopt this behavior 5 days out of 7, you will be able to lose 0.750 kilos in 2 weeks (3500 calories = 0.5 kilos of fat). You can therefore lose 5 kilos in about 3 and a half months.

It's a bit longer than a fad diet, but at least the weight loss is just fat loss; you don't have to drastically change your lifestyle; the feeling of hunger is less strong without the ingestion of appetite suppressants and it is easier to maintain your new weight in the long term.

Adopting mostly fruits and vegetables rich in fiber, snacking on an apple instead of a dessert and some fitness exercises to eliminate are the only changes in your lifestyle. If you really enjoy cakes consider 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 endurance-sportif.fr. It is the first really positive step started to acquire a weight of form; the frustration of diet restrictions is replaced by a long-term commitment and clear decisions.

You can take inspiration from the 12-exercise fitness program in the following chapter for your exercises to lose weight or from the Rope-Squat sports program if you have a jump rope and... a broomstick.

One of the consequences of the above is that if you want to have lost your 5 kilos before summer and have a flat stomach, you should start this program at the beginning of March at best. The longer you wait, the more you will be tempted by an express diet to lose fat whose effects, make no mistake about it, will be very short-lived.

Our programs for exercising at home and losing weight

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

• Programs of 12 sports exercises in circuit-training to do at home
• Program alternating Jump Rope and Squat
• lose weight on thighs for women
• Lose hips for men

1 Bodybuilding programs of 12 exercises in circuit-training without equipment

These 5 complete circuit-training bodybuilding programs increase tone and do not cause muscle bulking, so they are particularly good programs for women. They make it possible to lose fat mass, gain lean mass and thus increase the basal metabolism. They do not require any large equipment and can be followed at home without the need for prior sports knowledge.

2 Rope and Squat alternating program

Rope jumping is the sport for losing weight mostly chosen by boxers and judokas to perform in competition in their category. The squat with a bar above the head is a perfect healthy gesture to maintain the back muscles by straightening the silhouette and making the hips and shoulders more flexible. Jumping rope and the associated squat are perfect for keeping in shape and maintaining a healthy weight at any age. To lose weight and regain the line by lengthening the silhouette, we can follow our program alternating these two exercises in the same session. You are free to click on the image to view the details of this program.

3 Women's bodybuilding program: Lose weight on the thighs

Are you a woman and want to lose thigh weight? Your desire is widely shared because, in women, superfluous fat has an unfortunate tendency to attach itself to this part of the body in the form of cellulite. For you, you must follow bodybuilding program n°1 of 12 exercises without equipment (described above) and add a toning of the adductor muscles located inside the legs by explosive bodybuilding exercises such as the jumping-jack to firm up without gain muscle bulk.

4 Men's bodybuilding program: Lose weight in the hips

To lose weight in the hips and lose the love handles, which is more the concern of men, it is once again necessary to follow a low-calorie diet and aerobic exercises (without being out of breath) and to add a strengthening of the transverse muscles of the abdomen and not rectus.

The ideal program combines diet, jogging, strength training and fun

In summary, whether to lose belly, thighs or hips, the best method to lose weight locally and maintain a healthy weight is to combine:

• a dietary behavior modification program possibly developed by a qualified nutritionist
• a moderate-intensity cardio exercise program if you are a beginner in sport but rather at a fast pace or in intervals and, if possible, on an empty stomach if you are an experienced athlete
• weight training with body weight or with light loads to tone up without gaining volume.
• Objectively the best sports program to lose weight for men and women is running because running requires 2 thirds of the muscles of the human body, but there are many other sports to burn calories. Elliptical trainer, rowing machine, walking with sticks or skipping rope, it doesn't matter, it is above all the pleasure of practicing that should guide your choice.

The best sport to lose pounds and burn fat is the one you practice with PLEASURE