High Intensity Exercise to Lose Weight
Often, we think that playing sports or getting back into the sport will make us naturally lose weight. This is not entirely true. If the goal is to lose weight, especially the fat mass, it is necessary to burn more calories than you ‘consume. In this case, how to adopt a sport lifestyle that will make you lose weight? Which sport to choose? What to do at the gym? We answer all these questions right away.
You must remember to make a caloric deficit, there are 2 solutions: eat less (in calories, not necessarily in quantity) and / or move more. (Combining the two of course brings a much faster result, as you will see later in this article.) To eat less calories, we can opt for a diet that will give you a frame and an idea of the portions to consume every day. Of course, calories are one thing, but nutrients are also important.
If you choose the second option, to burn more calories, you will have to find a physical activity that suits you, and that is effective for burning calories in large numbers.
First and foremost, and less used in weight loss (because it also will lead muscle gain), the body burns a lot of calories in intense and sudden efforts for the body. The interval training can surprise the body and force it to consume a lot of calories to keep pace. To achieve this kind of “violent” efforts, you can also consider:
- martial arts classes (boxing, Thai boxing, judo …)
- climbing (with stops and times of effort)
- of high intensity interval training: from HIIT
The most obvious answer, you expect, is “cardio”. But it’s worth it. For example, take 1 hour of runnning, or exercise bike. If you’re really pedaling, You’re burning 400kcal. 400kcal in 1h. Which means that if you have a steady weight right now, and you change NOTHING else, but you put your bottom on a bike and pedal for 1 hour a day, you go with a deficit of 400kcal on your daily consumption. If you do that and you remove 2 cakes from your daily diet, or 2 cappuccinos, or 1 yogurt, or 2 pieces of bread, you go to 600kcal of deficit. You can even kick it up a notch by eating proteins for example, or healthy fats, or not consuming junk food, and you will see result in no time.
So, what kind of carido to choose?
well anything repetitive, not very difficult, and something that makes you sweat.
Cardio to do in the gym:
- The elliptical bike (I preach for my parish, but as asthma to the effort, it’s the only one I tolerate and we get used to the movement a little weird.)
- the treadmill (and NO, walking at 3km / h is not cardio.It’s a walk in the woods, with less wood and heavy heavy sweat all around and more.)
- exercise bike
The cardio to do outside:
- Brisk walking
What is the Good Rhythm?
It is often said that under 1/2 hour, it is useless. That is not correct.
Your body consumes calories from the first minute, it needs energy that it will draw somewhere. So NO exercise is never futile, it’s always a lot better than sitting on the couch.
Except that. During short sessions (less than 20min, so), the body will seek energy where it is the easiest: sugar, otherwise called glucogenic reserves. After the threshold of 20, or 30 minutes (depending on effort and metabolism), it will draw deeper into the other reserves.
Besides intensive and endurance training (cardio) and a structured diet program like a protein diet it is important to feed yourself according to your goals. Sports nutrition has its place in a weight loss program.
BCAA capsules help protect the muscules and combat its degradation during workouts. They are ideal for weight loss and fat burning.
Protein shakes are also an ideal complement to your workouts. Thanks to whey protein and L-carnitine, it naturally supports the modeling of your body.
Use Fitness trackers, they are connected objects that will allow you to track your activity levels; in appearance, they are ordinary objects but in fact they are extraordinary: scales, shoes, watches, wristbands … in addition to giving us accurate information and analysis on our weight, our health, our diet and our caloric expenses, they allow us (via apps to download on a smart phone) to view this information on our phones or tablets. Naturally, in order to enroll them in a customized and tailored slimming program, with specific objectives, progression curves to be respected, etc. etc.
With the help of these connected devices, we have every day a personal coach who does not leave us, and who helps us to stay the course and motivated.