• 5 choses auquelles vous n'avez pas pensé pour maigrir plus vite !

    En faisant ce qui a réussi pour des millions de personnes dans le monde, vous pouvez également récolter les fruits d'un physique sans graisse ... Ces 5 conseils vous aideront à voir le succès réel de la perte de graisse!

    Avec un nombre croissant de nouveaux produits et services de perte de poids "étonnants" qui arrivent quotidiennement sur le marché, il n'est pas surprenant que beaucoup de ceux qui souhaitent simplement perdre leurs poignées d'amour sans avoir à s'abonner à la dernière mode, souvent extrêmement coûteuse, abandonnent par pure frustration , surtout quand ces modes ne livrent pas leurs "abdos déchirés en cinq minutes", "10 kilos perdus en dix jours" et "mangez du KFC toute la journée et perdez tout le poids que vous voulez" promet. Parfois, pour obtenir des résultats positifs dans toute entreprise, il faut revenir à l'essentiel et faire ce qui a fonctionné avec succès dans le passé pour d'innombrables personnes.

    5 choses auquelles vous n'avez pas pensé pour maigrir plus vite !

    Mais à l'ère non éclairée d'aujourd'hui «croyez tout ce que vous entendez», cette approche la plus efficace et la plus éprouvée, pour une raison étrange, ne semble pas susciter beaucoup d'intérêt. Ce n'est pas plus évident quand on assiste à la révolution «technologique» qui se passe dans l'industrie du fitness, où un nouveau gadget encore plus ridicule par rapport à celui qui l'a précédé promet de vous construire le corps de vos rêves, avec peu d'effort sur votre partie, "dans 30 jours ou remboursement"; où une machine qui fait la majeure partie du travail pour vous est présentée comme un remplacement approprié pour appliquer réellement un minimum d'effort.

    Prenez du poids. Tellement pris dans le battage médiatique du marketing nous sommes devenus que les stratégies de perte de graisse les plus simples et les plus efficaces sont souvent passées sous silence comme étant «dépassées» et pas suffisamment «avant-gardistes» pour justifier leur inclusion dans notre programme. Ceux qui ont choisi de s'entraîner à la «vieille école» sont de plus en plus étiquetés comme des dinosaures et confinés à un âge oublié où les boissons protéinées avaient un goût de sciure de bois et, croyez-vous, les presses à bancs et les squats constituaient la base du programme de formation d'une personne.

     

    Plus précisément, 45 minutes de cardio d'intensité modérée en premier le matin à jeun trois ou quatre fois par semaine.

     

    Comme pour la plupart des autres objectifs d'entraînement, l'engouement pour la perte de graisse a atteint des proportions épiques où les régimes spéciaux - plus ils semblent bizarres, plus ils semblent populaires - et les régimes cardio insensés sont la norme. Avec le cardio, nous voyons aujourd'hui les masses consacrées planifier en une heure - ou plus - des séances chaque jour de la semaine et se demander pourquoi elles ne perdent pas de graisse corporelle (avec tous les muscles souvent perdus par une telle entreprise, ce n'est vraiment pas une surprise). De plus, il y a ceux avec une discipline encore plus grande qui s'entraînent comme s'ils se préparaient à être inclus dans une unité militaire d'élite, avec des heures de travail d'endurance entassées sur des séances de musculation exhaustives et soutenues par des régimes de famine.

    Conseil numero 1 : Cardio du matin avec estomac vide !

    Ils sont plus susceptibles de se retrouver dans un lit d'hôpital que l'un des types de bronzage. Une approche cardio sensée qui a profité à des millions de personnes - et oui, nous pourrions également affirmer que l'aérobic d'entraînement par intervalles à haute intensité est également efficace, ce qui est le cas, mais pas pour tout le monde - est le bon vieux 45 minutes de sortie d'intensité modérée (environ 70% du maximum fréquence cardiaque) trois ou quatre fois par semaine.

    S'attaquer à un tel entraînement dès le matin à jeun est également une excellente idée - malgré ce que certains disent - car cela, à condition que l'intensité de l'entraînement ne dépasse pas la durée modérée et que la durée de la séance soit maintenue comme prescrit, ciblera directement la graisse corporelle, car les réserves de glycogène seront généralement faibles à ce moment, laissant la graisse comme une source importante de carburant; si nous attendons après le petit-déjeuner, un pourcentage de l'énergie brûlée proviendra des glucides consommés plus tôt, malgré le fait que l'aérobic, dans sa forme la plus pure, utilise l'oxygène - qui active l'utilisation des réserves de graisse - pour l'énergie.

    La plupart des formes d'exercice soutenu de faible intensité suffiront ici: le cyclisme stationnaire, la marche rapide et la machine pas à pas étant les meilleures formes. La course à pied est trop dure pour les articulations et brûle généralement plus de muscle que les formes cardio à faible impact, comme mentionné ici. Donc, si vous pouvez sortir du lit avant 7h00 et faire 45 minutes de cardio d'intensité modérée trois fois par semaine, vous serez presque certainement sur la voie d'une perte de poids permanente. La meilleure raison d’adopter une telle approche est probablement le fait qu’elle est relativement facile à maintenir; une fois que se réveiller plus tôt devient une routine, le cardio du matin est brûleur de graisse, c'est garanti - pas besoin de promesses de remboursement ici - mais éveillera votre esprit et vous préparera parfaitement pour la journée à venir.

     

    Il semble que de nos jours, si vous ne portez pas la dernière mode ou ne suivez pas le dernier gourou, vous n'êtes pas apte à être considéré comme un membre à part entière de la société. Bien sûr, la plupart des gens intelligents savent que le contraire est vrai: pour réussir au plus haut niveau dans n'importe quelle sphère, il faut adhérer à ce qui fonctionne le mieux et se sentir bien, pour l'individu, que l'individualité du style et de l'intention soutient la croissance personnelle, la satisfaction de soi et atteinte du but. Donc, pour perdre du poids dans le «temps le plus rapide possible», il est préférable, semble-t-il, de trouver une approche qui fonctionne le plus efficacement pour vous et au diable ce que le battage publicitaire suggère et ce que disent des masses d'adeptes ressemblant à des moutons.

    Et probablement la meilleure façon de découvrir ce qui fonctionne le mieux pour vous? En fin de compte, cela prendrait beaucoup d'essais et d'erreurs - certainement une bonne chose - mais un bon point de départ est les bases qui ont fonctionné pour des millions de personnes depuis qu'il est devenu à la mode de porter des abdos tranchés et, franchement, de développer un physique attrayant.

    Conseil numéro 2 : Pas de carbohydrate après 17h

    L'expérience m'a appris que manger des glucides après 18 h augmentera mon potentiel de stockage des graisses. De nombreuses personnes que j'ai formées ont également connu un effet similaire. Après notre dernier repas de la journée, qui comprendrait sans doute, ou du moins devrait, environ 45% de glucides complexes, surtout si nous nous étions entraînés avant cela, il est inutile de manger plus de ce macronutriment jusqu'au lendemain matin.

     Alors que manger des glucides tôt dans la journée nous fournit l'énergie nécessaire pour faire des séances d'entraînement et accomplir nos tâches quotidiennes, et le repas du soir qui les contient nous aide à remplacer le glycogène perdu de notre entraînement final de la journée, en consommant des glucides après 18h00. (ou autour de cette période) n'entraînera qu'une production inutile d'insuline, une hormone anabolique responsable, entre autres, de l'augmentation du stockage des graisses.

     Lorsque l'insuline est produite sans but apparent - par exemple, lorsque nous mangeons une grande pizza tard dans la nuit - le glucose (une forme de sucre converti à partir des glucides) qui déclenche sa libération sera, en grande partie, transformé en glycogène (une autre forme de sucre stocké dans les muscles et le foie) et rangé pour une utilisation future. Et c'est là que réside le problème. Une fois la capacité de stockage du glycogène de notre corps atteinte (environ 350 grammes chez la plupart des adultes), tout ce qui reste sera converti en graisse. Pour un bodybuilder bien nourri - en particulier celui dont le régime alimentaire comprend 40 pour cent de ses calories quotidiennes totales sous forme de glucides - cette limite de 350 grammes sera probablement maintenue dans les heures du soir.

     Par conséquent, s'ils décident de consommer des glucides à ce stade, sans la production d'énergie nécessaire pour utiliser ceux qui restent en stock, la graisse sera produite et stockée dans les cellules adipeuses. Souvent, il suffit de limiter les glucides le soir pour perdre une part importante de sa graisse corporelle. Cependant, la nature humaine est telle qu'une fois qu'une routine a été établie, ce modèle est difficile à surmonter. C'est presque comme si nous nous étions conditionnés à croire que puisque nous nous entraînons dur pendant la journée, nous pouvons la nuit piler les glucides en toute impunité.

     N'oubliez pas: une fois que vos réserves de glycogène sont pleines, l'ajout de glucides supplémentaires sans les ensembles et les répétitions nécessaires pour les brûler ne fera que donner un tour de taille en plein essor. Oubliez les régimes fantaisistes. Si vous avez du mal à perdre du poids indésirable, en plus d'adopter un régime basique plus riche en protéines et en glucides complexes (au moins 35 et 45% de votre apport calorique quotidien respectivement), un régime moins gras (environ 20%), éliminez simplement la consommation de glucides en le soir.

    5 choses auquelles vous n'avez pas pensé pour maigrir plus vite !

    Conseil numéro 3 : La formation au poids du corps

    Une erreur majeure que font de nombreuses personnes en surpoids est de confondre l'entraînement de musculation - ce qui met l'accent sur le poids par rapport au cardio - avec une activité de renforcement musculaire pure. Bien que la musculation renforce bien sûr les muscles, elle encourage également la perte de graisse, un fait perdu pour ceux qui choisissent plutôt de courir sur le tapis roulant cinq jours par semaine, brûlant un peu de graisse, mais perdant une grande partie de leur taille musculaire au cours du processus. L'activité cardio est quelque chose à ne pas négliger lorsque l'on vise à perdre de la graisse corporelle, mais ce n'est que la moitié de l'équation. Pourtant, demandez à la plupart des gens quelle est la méthode la plus efficace pour brûler la graisse corporelle et ils vous diront presque universellement qu'il s'agit d'une activité aérobie.

    Bien qu'il soit techniquement correct que l'activité cardio utilise de la graisse pour alimenter la production d'énergie, ce processus ne dure généralement que le temps de la séance elle-même, et parce que nous nous ajustons progressivement à certains niveaux d'intensité, le corps résiste de plus en plus à perdre du poids indésirable lors de l'utilisation de cette méthode. : c'est pourquoi faire varier son intensité cardio est obligatoire si l'on souhaite optimiser la perte de graisse. La musculation, cependant, fera travailler son corps beaucoup plus intensément que la plupart des formes de cardio, stimulant ainsi une plus grande réponse métabolique, ce qui entraînera finalement une augmentation de la perte de graisse au-delà de celle directement attribuable au travail aérobie.

    De plus, en développant nos muscles - et en augmentant ainsi en permanence notre taux métabolique - nous devenons des fours ambulants, brûlant les graisses même au repos. Étant donné que le muscle est un tissu métaboliquement actif, il nécessite un renouvellement continu d'énergie pour le maintenir, un degré de production qui cible constamment nos cellules graisseuses comme carburant. Le dilemme auquel nous sommes confrontés consiste donc à déterminer combien de cardio et de musculation doivent être effectués pour maximiser l'effet de combustion des graisses. Un thème commun qui est apparu en examinant les résultats des nombreuses personnes que j'ai formées au fil des ans est l'effet profond de la musculation sur leur réussite en matière de perte de poids.

    Supprimez le cardio et maintenez la formation de poids et les résultats de perte de graisse viendront toujours, à condition que leur nutrition soit saine. De plus, leur physique sera beaucoup plus impressionnant par rapport à ceux qui mettent l'accent sur le travail aérobie au détriment de l'entraînement en résistance. Cependant, en supprimant la musculation et en continuant le cardio, une personne commencera sans aucun doute à ressembler à l'un de ces marathoniens à la recherche malsaine, la seule classe de personnes qui semblent avoir maîtrisé l'art de paraître maigre et gras en même temps.

    Pour améliorer la santé globale - le coup de pouce mental qu'il fournit et la circulation sanguine améliorée, etc. - l'exercice aérobie devrait être inclus dans tout bon programme de remise en forme, et en effet, il brûle la graisse corporelle et peut aider à la musculation tout au long de ce processus. Mais le surestimer tout en négligeant la musculation à haute intensité est une erreur fondamentale. En fait, un cardio excessif peut annuler nos efforts de musculation; cela peut nous priver de notre force et avoir un impact négatif sur nos capacités de récupération. Pourtant, utilisé correctement comme un outil plutôt que de l'utiliser aveuglément comme fondement de la réalisation de nos objectifs de fitness, il peut améliorer la récupération et améliorer la croissance musculaire: trois séances de 45 minutes par semaine seraient suffisantes, un peu plus ou moins selon l'hôte de les facteurs individuels (réponse métabolique, type de corps, etc.) qui rendent souvent difficile la conception de programmes d'entraînement spécifiques.

    Conseil 4 : Mangez plusieurs petits repas par jour

    Alors que ceux qui recherchent une perte de poids sont de plus en plus bombardés de régimes à la mode, les gens préparent maintenant une gamme déroutante de combinaisons alimentaires et mangent des quantités massives de ces derniers ou de minuscules portions qui, dans les deux cas, ne feront qu'entraver les efforts de perte de poids. Les régimes à la mode ne fonctionnent généralement - voire pas du tout - à court terme, bien que certains soient devenus très populaires et utilisés par beaucoup. Cependant, bon nombre de ces régimes sont si restrictifs sur le plan nutritionnel qu'ils ne peuvent être maintenus que pendant une courte période avant que la personne à la diète ne recule et ne retrouve finalement ce qu'elle a perdu.

    Le régime populaire Atkins, par exemple, encourage à faire le plein d'aliments gras à l'étendue des glucides, la théorie étant que le corps sera programmé pour brûler les graisses par opposition aux glucides pour l'énergie, ce qui conduira finalement à un physique plus maigre. Cependant, le manque de nutriments que ce régime offre, et qui seraient inclus lors de la consommation d'une grande variété de sources alimentaires, peut, au fil du temps, entraîner des déséquilibres nutritionnels et une mauvaise santé. En raison de ses choix alimentaires limités, ce régime est également ennuyeux pour de nombreuses personnes. Dans l'ensemble, il semble que les régimes à la mode - ce qu'on appelle deviennent généralement ils tombent rapidement en disgrâce ou deviennent populaires, selon l'opinion subjective - sont utilisés pour atteindre un objectif spécifique (c'est le cas, par exemple, avec le «régime de trois jours» ): peut-être qu'une nouvelle robe doit être portée pour une occasion spéciale et il ne reste que quelques semaines pour perdre suffisamment de poids pour la porter.

    Pour perdre du gras et le maintenir, il faut une approche à la fois efficace et facile à entretenir. Pour la plupart, une grande variété d'aliments dans les bonnes quantités et au bon moment est préférable. Si nous mangeons trop - les «trois repas carrés» standard par jour - nous courons le risque de prendre du poids en raison de la lenteur du métabolisme que cela encourage combiné avec le surplus de calories qu'il faudra brûler à tout moment. Mangez trop peu et nous encourageons à nouveau un métabolisme lent dû à la perte musculaire tout en décourageant l'effet thermogénique (lorsque les aliments eux-mêmes augmentent le métabolisme) que les aliments, en quantité suffisante, vont créer.

    Il est préférable de satisfaire ses besoins alimentaires quelque part au milieu et, une fois de plus, les culturistes ont ouvert la voie à cet égard. Pour gagner du muscle et perdre de la graisse, il faut un flux constant de nutriments pour nourrir nos cellules et alimenter nos entraînements. Les culturistes - datant des années 40 et 50 - ont noté qu'en consommant quatre à cinq petits repas (parfois jusqu'à sept) par jour, ils sont mieux en mesure de rester maigres et musclés.

    En maintenant un régime pauvre en graisses (bien qu'il soit important d'inclure un bon approvisionnement en acides gras essentiels), un régime alimentaire composé d'une plus grande quantité de protéines et de glucides complexes, et en répartissant les repas comprenant ces trois heures d'intervalle (tout en étant sûr d'éviter les glucides dans le soir), on peut reconstituer plus efficacement tous les nutriments perdus tout en stimulant continuellement le métabolisme pour brûler plus de graisse corporelle. Et comme un tel régime peut être facilement suivi par rapport aux approches plus extrêmes qui fonctionnent bien à court terme mais sont difficiles à maintenir, il peut être adopté à vie.

    Conseil 5 : Un repas protéiné avant d'aller vous coucher

    En tant que nutriment qui augmente le taux métabolique probablement plus rapidement que tout autre, la protéine maigre est favorisée par les bodybuilders pour ses propriétés de combustion des graisses. En plus d'encourager la croissance musculaire grâce à sa conversion en acides aminés nécessaires pour reconstruire les tissus endommagés plus gros et plus forts, la protéine, en raison de la complexité de sa composition, nécessite une énergie supplémentaire pour être correctement digérée. Si nous ne mangeons pas suffisamment de protéines, le corps décomposera les tissus musculaires pour s'assurer qu'il y en a suffisamment pour alimenter les nombreux processus biologiques qui en ont besoin. Ainsi, pour stimuler le métabolisme et favoriser la combustion des graisses, il est essentiel que nous consommions à tout moment suffisamment de protéines.

    Une erreur que de nombreuses personnes à la diète font, une que les bodybuilders évitent depuis de nombreuses années, est de manger une portion d'une protéine avant de se coucher. Trois heures environ après notre dernier repas du soir, le corps recommence à entrer très légèrement dans un état catabolique où la protéine que nous avons mangée des heures auparavant a été utilisée pour réparer les muscles, tandis que les glucides ont été stockés pour une utilisation future. Nous sommes maintenant en mesure de manger à nouveau, mais nous ne pouvons généralement pas consommer de glucides car ils peuvent entraîner des gains de graisse (voir le deuxième conseil). Donc, pour compenser tout effet catabolique potentiel (la dégradation susmentionnée du tissu musculaire pour le maintien des cellules, qui se produit également pendant que nous dormons), il est judicieux de consommer des protéines avant de se coucher.

    Se souvenir que les huit heures environ pendant lesquelles nous dormons sont essentiellement une période de jeûne - un moment où le corps fera tout pour maintenir ses réserves de graisse de peur que sa survie ne soit menacée - ceux qui veulent continuer le processus de combustion des graisses, même en dormant, seraient sage de compléter avec des protéines. Les bonnes sources comprennent un supplément de caséine de qualité (en raison de sa digestibilité plus lente), du fromage cottage faible en gras, de la poitrine de poulet maigre et du poisson. Trente grammes suffiraient. N'oubliez pas de ne pas ajouter de glucides au menu pour le moment.

    Conclusion

    Après avoir lu cet article et mis en pratique ses idées, il devrait être parfaitement clair que perdre de la graisse corporelle ne nous oblige pas à faire quoi que ce soit de drastique et que de bons conseils de bon sens l'emporteront toujours sur le battage publicitaire et tout nouvel engin extravagant qui a frappé le marché. En intégrant judicieusement le cardio à votre programme, en limitant certains aliments à certains moments, en en mangeant d'autres au besoin et dans les bonnes quantités, et en vous concentrant sur la musculation plutôt que sur des séances d'aérobic sans fin, vous ferez ce que de nombreux champions du physique font depuis des décennies. Et en faisant ce qui a réussi pour des millions de personnes dans le monde, vous pouvez également récolter les fruits d'un physique sans graisse.


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    Even though steroid use does not trigger the identical robust, prompt it
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    This offers it a higher anabolic ranking that allows it
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    Armed with only barbells and meals, these giants of the game did it without anabolic steroids.
    The legal guidelines, together with the anabolic steroids offered on the market, range from nation to country around
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