LOSE WEIGHT WITH A GOOD TRAINING PROGRAM: ESSENTIAL STEPS

Here's how you can establish a fitness training program to lose weight. Do not forget that several parameters take into account: the duration of each session, the frequency of these and the choice of the good exercises. Besides, we give you some tips and tricks!

BASIC PRINCIPLES

To develop an effective and well-structured program for weight loss, it's important to combine weight training and cardio workouts. This program is in no way comparable to that of bodybuilding. Indeed, when the goal is to lose weight, the intensity is inevitably increased. Break times between the series, for example, are deliberately restricted. Classical training with free weights is a basis for weight loss that needs to be combined with a cardio workout.

What are the main features of a weight loss program?
Training in strength to maintain muscle development
Endurance training (cardio) to burn fat
High-intensity training

1. FREQUENCY, DURATION, VOLUME, AND BREAKS

How long? How many times per week? Taking what breaks? Many questions, but it's good because we have a lot of answers. To lose weight effectively, count on up to 3 to 4 weekly sessions. Indeed 5 to 7 sessions would not be compatible with your objectives. Let's not forget that the caloric deficit necessary for weight loss already subjects the body to a great "stress". So take the time to recover to avoid overtraining or overloading the cardiovascular system. Speaking cardio, it is important to do 2 cardio sessions a week to complete the strength training.

Regular training is essential to sculpt a toned and dynamic silhouette.

Why would you suffer 2 hours a day at the gym to burn fat or lose weight? It is sometimes better not to overdo it: a well-crafted session is not expected to exceed 60 to 90 minutes. By performing multiple strength and endurance exercises on short sessions, you stay focused on your goals. Thus, you lose weight effectively and without compromise.

Optimal fat burning is achieved by training with sets of 12 to 15 repetitions (endurance zone). 5 to 6 exercises can be integrated into a divided workout day of the weight loss program. It consists of training 30 minutes without breaks or exclusively with short breaks. These series burn a lot more calories and stimulate as much muscle and fitness as a classic strength training.

To maintain the best metabolism and cardiovascular system during training, it is advisable to limit the break time to 30 to 60 seconds between sets. Thus, fat burning works wonders and your caloric intake during training is important. And to achieve even more easily a caloric deficit and to guarantee the success of your objectives, you can help of our Shape Shake.

In short, the checklist:

• 3 to 4 sessions per week
• 2 cardio sessions per week
• 3 to 4 sets per session
• 5 to 6 different exercises
• Short breaks of 30 to 60 seconds
• Series of 12 to 15 repetitions
• 30-minute sessions without breaks or very short breaks

With this little guide, your weight loss program can only go well!

2. KNOW EXECUTE ADAPTED EXERCISES

In this program, the sessions focus on complex core exercises. By soliciting several muscle groups at a time, you will greatly enhance the effectiveness of your training. To burn fat significantly, it is not advisable to practice countless isolation exercises for small groups of muscles. Here is a classic workout that will help you lose weight.

• 5-10 minutes warm-up
• Exercise for 45 sec - as many repetitions as possible
• 30-sec break (if you are well trained, 15 sec)
• 45-sec next exercise
• Repeat this cycle 4 times

In the training period, there are several ways to perform all the elements of endurance (cardio): indeed, high-intensity training can be done especially with a spinning bike, a treadmill or a stepper. What works his endurance thoroughly! We show you some simple exercises to integrate into your routine to ensure results that meet your expectations.

MILITARY SINK

Train the whole body. Perfect for firm arms, beautiful shoulders and good musculature of the belly and back.

LET'S GO

• Pump position with hands outstretched shoulders
• Place the left forearm on the ground, then the right
• Return to pump position, then alternate

WELL NOTE

• Body tension: heels pulled backward, thighs extended, the navel pulled towards the spine, shoulder blades contracted in the back
• The arm you put first, returns to position first also
• Always change the order of the arms

VARIANT

• Exercise is easier with the knee on the ground, placed as far back as possible, so that the posterior is lower than the shoulders.

SPRINT

LET'S GO

• Put yourself in a starting position
• Fold arms with elbows at right angles
• To make very small steps on the spot, raising as little as possible the knees
• As quickly as possible

WELL NOTE

• The arm must accompany the shoulder
• Tight abs, hips stay straight
• Hold at least 30 seconds

VARIANT

• The faster it is, the easier it is

SQUATS

• To strengthen the thighs and the posterior.

LET'S GO

• Stand with feet at hip level, weight on heels
• Arms stretched forward, body straight
• Lower the posterior to below the knee
• Get up, stretch your hips and keep your back stretched

WELL NOTE

• The weight is always exerted on the heels
• The bust remains as straight as possible
• In case of knee injuries, do not bend the legs less than 90 °

VARIANT

• The lower you go, the more effort it will take
• food spring Challenge: GIF Squats
• burpees
• food spring Challenge: GIF Burpees

LET'S GO

• Standing with feet apart at the hips, squat
• Lay hands on the floor at shoulder height and move quickly to the cladding position
• Jump to bring the feet back into the hands
• In kneeling position, jump up and snap your hands over your head.

WELL NOTE

• The belly is stretched throughout the exercise

VARIANT

• In a simpler version, it is possible to return to the standing position without jumping and/or to slow down the pace

ABDOS OBLIQUE

Strengthens the abdominals (right and oblique)

LET'S GO

On the back, hands behind the head

Fold very slightly legs, heels resting on the ground.

Raise the bust and one leg

Make the elbow touch the knee diagonally

WELL NOTE

Raise the belly slightly, the lower back remains on the ground

Always a heel on the ground

The bust should be raised, not just the elbows and knees

VARIANT

The more the bust is raised, the harder it is

3. OUR SMALL TIPS

1. INCREASE DAILY ACTIVITY

If you want to influence your weight loss outside of workouts, you will need to increase your daily activity. How? 'Or' What? Climbing the stairs instead of taking the elevator or going to work by bike for example. In this way, you burn extra calories easily and your training goal will be much easier.

2. LOOKING FOR GYM BUDDY

Sometimes, we can not motivate ourselves, to go for training. So, we end up going there very little, which is not enough according to the objectives. Choosing a partner to go to the room can play a decisive role in your loss. You motivate each other and, moreover, it is much more pleasant to go train with a friend, right? Thus, finish the blows of slack, you remain concentrated (e) on your objectives.

3. SPORT NUTRITION

In addition to strength and endurance training (cardio) and a structured food program such as a protein diet, it is important to eat according to your goals. Sports nutrition has its place in a weight loss program.

BCAA capsules help protect the musculature and combat its degradation during workouts. They are ideal for weight loss and fat burning.

Our Shape Shake is also an ideal complement to your workouts. Thanks to whey protein and L-carnitine, it naturally supports the modeling of your body. And on top of that, it's delicious!

And if you want to put the odds on your side to achieve your goals, you can also discover our weight loss pack. In addition to Shape Shake, it contains Shape Caps that will help you along the way to your dream silhouette.

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