Lose weight – 4 sports programs to lose weight by 5 kg
Author: Bruno Chauzi, certified professor of Physical Education.
How to lose weight permanently? Rapid weight loss due to excessive deprivation is often short-lived. Regularly doing fitness exercises at home to lose weight and eat rationally until you are full (but of course not beyond) is a clearly preferable program to a strict fast to lose weight and keep it off. We can even say that fast is the least effective solution for losing weight permanently and staying slim. A large and abrupt calorie reduction has only a limited effect in the short term.
It is certainly POSSIBLE, without sport, to lose 5 pounds in 2 weeks but it is not DESIRABLE because such a diet acts too little on the main causes of excess fat. 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 eating behavior general snack based depriving the body of essential nutrients.
Losing 5 pounds in 2 weeks while eating little is very bad
Trying to lose 5 pounds in 2 weeks by following a severe diet to lose weight quickly is paradoxically the first step towards gaining weight! This is an opportunity to realize that diets make you fat, not lose weight. This may seem surprising, but in the long run, this is what is happening. The fasting solution to lose weight quickly is a false good idea.
It is certainly possible to lose 5 pounds in 2 weeks, but the more severe the diet which made it possible to achieve this objective, the more the weight loss is the result of a loss of water during the first days and of muscle mass and the more the risk of re-growing is increased!
For example, if after a 2 week severe weight loss program you quickly lost your 5 pounds, it is very likely that this express weight loss will be the result of the disappearance of 3.5 pounds of muscle and water for only 1.5 pounds of fat. The reason is that for the body, this drastic reduction in calorie intake is a threat; being hungry is stress, the body reacts to this stress by sparing the fats that 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 gain your 5 kilos just as quickly … in the form of fat. It is for this reason that this diet cycle – weight gain – diet called the yo-yo effect contributes, in the long term, to make you fat and become obese by increasing your adiposity. In addition, 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 resting metabolism and therefore to lose weight. Stop eating and deprive 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 nutritional program
1 – a cardio training program of moderate physical exercises if you are starting the sport, for example our sports running program for beginners alternating walking and jogging in basic endurance and / or our bodybuilding program with bodyweight exercises. These two plans are followed at the same time by many of our visitors; at the rate of 6 sessions per week, these alternate 3 running sessions outdoors or on a treadmill and 3 weight training sessions at home.
2 – a program of progressive modification of the diet without excess with balanced meals but also without frustration and especially not a diet. We must no longer eat less, but it is essential to eat better.
This solution leads to lasting weight loss because it allows:
- to burn calories,
- to build muscle but not to gain volume,
- prevent the body from reducing the amount of calories it burns at rest because it is the body’s natural reaction in the event of too large a reduction in food intake,
- to be sure that the weight lost is fat and not muscle or water as swiftly but temporarily causes sweating due for example to the wearing during a physical activity of a sweatband
Reduction of caloric balance
You have calculated your ideal weight and have concluded that your goal is to reduce your current weight by 5 kg. In relation to this goal, your action plan could be to exercise by following an endurance muscular and cardiovascular training 3 times a week and to eat a fruit instead of a pastry as dessert for supper or in the form of snack during the day.
Thus, you will reduce your total caloric balance, the food you eat minus the calories you spend, by 500 calories per day. If you adopt this behavior 5 days a week, you will be able to lose 0.750 kg in 2 weeks (3500 calories = 0.5 kg of fat). You can therefore lose 5 pounds in about 3 and a half months.
It’s a bit longer than a miracle diet, but at least the weight loss is just fat loss; you don’t have to change your lifestyle dramatically; 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 term.
The main changes in your lifestyle are eating fiber-rich fruits and vegetables, snacking on an apple instead of a dessert, and a few fitness exercises to eliminate them. 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 to lose weight established by Training-Sport.com. It is the first step genuinely positive started to acquire a healthy weight; frustration with plan restrictions is replaced by long-term commitment and clear decisions.
You can take inspiration from the 12-chapter Fitness program in the next chapter for your weight-loss exercises 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 lose your 5 pounds before the summer and have a flat stomach, you should start this program at the best in early March. The longer you wait, the more you will be tempted by an express diet to lose fat, the effects of which, make no mistake, will be very short-lived.
Our 4 programs for sports at home and 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 caloric balance. Programs 3 and 4 will refine your figure in terms of thighs for the 3 and hips for the 4.
- 12 sports exercises in circuit training to do yourself
- Program alternating rope jump and squat
- Lose Weight On Thighs For Women
- Lose Hips for Men
1 Bodybuilding Program: 12 exercises in circuit training without equipment
This complete bodybuilding program in circuit training increases tone and does not cause muscle gain, so it is in particular a good bodybuilding program for women. It allows you to lose fat, gain lean mass and thus increase the basal metabolism. It requires no equipment; it can be followed at home and does not require any prior sports knowledge.
2 Program alternating Rope and Squat
To lose weight you can follow a program alternating jump rope and overhead squat, an exercise in bodyweight. Click on the image to view program details.
3 Women’s bodybuilding program: Losing weight on your thighs
Are you a woman and want to lose your thighs? Your desire is widely shared because, in women, the excess fat has an annoying tendency to settle on this part of the body in the form of cellulite. For you you have to 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 like the jumping-jack to firm up without gaining muscle volume.
4 Men’s bodybuilding program: Lose hips
To lose weight on your hips and lose love handles, which is rather the concern of men, you must once again do a low-calorie diet and aerobic exercises (without being short of breath) and add strength to the transversal abdominals and not great rights.
The ideal program combines diet, jogging, weight 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 certified nutritionist
- a moderate intensity cardio exercise program if you are a beginner, but rather fast or split and, if possible, fasting if you are a confirmed athlete
- bodybuilding at body weight or with light loads to tone without gaining volume.
Objectively, the best sport program for losing weight for men and women is running because running requires two thirds of the muscles of the human body, but there are many other sports to burn calories. Elliptical cross trainer, rower, walking with sticks or jump rope, whatever, it’s above all pleasure to practice who should guide your choice.
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