To
believe everything that is said on the internet, losing weight is a real
obstacle course. However, thanks to regular training and a low-calorie diet,
you put all the chances on your side to succeed. Today, let's take stock of the
3 best training techniques for weight.
To
lose weight, no need to exercise morning, noon, and night!
When
you decide to lose weight, the mistake is to look for information here and
there, and you quickly realize that opinions differ. The ideal is therefore to
get closer to a fitness professional, ideally a sports coach at home. Through
his training and experience, he can guide you toward the training technique
best suited to your needs, according to your abilities, availability, and
objectives. As we often repeat, each one is unique!
In a
previous article, we debated the fact of “privileging weight training or cardio
to lose weight? ». However, there is no clear-cut answer. Even today,
bodybuilding, cardio or HIIT are three proven training methods for losing
weight. It is, therefore, necessary to combine them to increase your
metabolism, burn calories and thus lose weight.
To
type in the fats, it is necessary to play sports but there is no need to fall
into over-training. 3 to 4 one-hour sessions per week will be more than enough
to lose, on average, between 0.5 kg and 1 kg per week. Your best asset will be
intensity and regularity! Continuing the sport once your goal has been reached
will then be essential to avoid the yoyo effect.
Of
course, diet is just as important as exercise. To get slimmer, you will need to
eat less and better by making gradual changes. Find all our nutritional advice
for slimming in our “ Food for slimming
” section.
Here
is as promised a presentation of the 3 best training techniques to lose weight.
1.
Bodybuilding, to increase your metabolism
We
don't always think about it, but bodybuilding is an effective training technique
for losing weight. Indeed, the muscles are energy-intensive. By increasing your
muscle mass, you increase your basic metabolism. In other words, you will burn
more calories for the same effort.
Ladies,
don't worry, you'll never look like a man while doing bodybuilding. Women have
a large testosterone deficit (compared to men). This is the main reason why you
have nothing to fear when it comes to muscle gain.
Therefore,
do not hesitate to regularly carry out bodybuilding sessions with weights as
part of a "slimming" program. By performing sets of 10 to 20
repetitions you will burn fat while sculpting your dream body!
2.
Cardio, to burn calories
Of course,
cardio is useful for exercising and burning calories. Moreover, in the majority
of cases, people who do cardio regularly aim to lose weight. In terms of
activities, the choice is wide: running, rowing machine, cycling, exercise bike,
elliptical trainer, swimming... or even a tailor-made sports session at home.
To do
this, your coach will make you sweat thanks to sequences of cardio exercises
such as jumping jacks, jump squats, mountain climbing, lunges, burpees, or jump
rope exercises. A cardio session of 45 to 60 minutes at moderate intensity in
the form of series or circuit training fits perfectly into a weight loss
program.
Of
course, if you have the opportunity to practice endurance sports for several
hours, go for it!
3.
HIIT, is an ideal method to lose weight!
HIIT
is a training technique that consists of repeating short, very intense efforts,
followed by short periods of recovery. This method has been the subject of
several scientific studies that have demonstrated its effectiveness in losing
weight.
For
example, we can cite this study which demonstrates that HIIT “significantly
improves body composition through a reduction in fat mass and an increase in
lean mass”. The protocol here consisted of alternating “maximal” efforts of 8
sec. with recovery periods of 12 sec. for 20 minutes on the bike.
This
type of training is completely achievable at home, by adapting the activity and
the effort/recovery times according to your level and your equipment. For
example, you can choose 6 cardio exercises and repeat them 5 times in the form
of circuit training, alternating 20 seconds. The effort then 10 sec. rest. In
just 15 minutes you will have spent a maximum of calories and especially
started the famous "afterburn" effect which corresponds to an
increase in your metabolism over the following hours. Of course, before a HIIT
session, a quality warm-up will be required to reduce the risk of injury.
To go
further: To lose weight, start doing HIIT!
In
summary…
As you
will have understood, bodybuilding, cardio, and HIIT are probably the 3 best
training techniques for losing weight quickly and permanently. Ideally,
alternate these methods and vary your exercises to progress quickly while
maintaining your motivation. Associated with an adapted food program, you will
put all the chances on your side to lose weight while avoiding the yoyo effect.
Work out to
lose weight at home.
Many people
prefer to exercise at home to lose weight. Indeed, it is easier to
organize and take the time when your training can be done at home.
In addition, exercise at home can be just as
effective in losing weight. For example, a program of 5 sessions of 40
minutes per week, ie 200 minutes in total, followed over 18 months, can lead to
a weight loss of 13 kg.
Here is an example of a workout at home:
o 1 minute of jumping on the spot.
o 30 seconds of hopping on each leg.
o 2 minutes of running in place with knee lifts.
o 1 minute of squat jumps.
o 2 minutes of running in place with knee lifts.
o 1 minute of jumping on the spot.
o 30 seconds of hopping on each leg.
o 1 minute of squat jumps.
o
List of exercises for weight
loss.
Exercising isn't just for losing weight. Regular
physical activity is a pillar of good health.
Currently, with a balanced anti-inflammatory
diet, sport is the best treatment available on the market for self-healing.
The benefits of sports are numerous, and can be summarized in the
following list:
1. Lose weight, or prevent weight gain.
2. Improve your mental health.
3. Strengthen muscles, joints, and bones.
4. Increase your energy.
5. Reduce stress and improve sleep.
6. Improve cardiovascular health.
7. Fight health problems and diseases.
8. Live longer and healthier.
9. Decrease bread.
10. Strengthen
the immune system.
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