Intensity to lose weight easily?
For men or women, physical activity is essential. It helps to increase muscle mass by stimulating metabolism. The more you sweat, the more calories you get, with long-term weight loss. If your goal is to lose 10 kg with bodybuilding, you need to do intense sessions.
The body burns more calories at rest. Confronted with restrictive diets that create frustration, they find a dream body, slim and firm.
If type I muscle fibers develop during endurance sport (fitness), type II muscle fibers are formed during endurance exercises requiring machines. An increase in type II muscle fibers makes you lose more fat. Insulin receptors have improved sensitivity by avoiding the storage of fat in fat.
Lose 10 kg with bodybuilding: how to do with the training circuit?
With circuit training, do the exercises quickly. Only 2 to 3 weekly sessions of 20 minutes allow you to lose the equivalent of the weight lost in 5 hours of jogging. A light one hour trot allows a 70 kg person to spend 515 kcal.
But most of the weight loss occurs during the recovery time, between two sessions. And it is in the slow execution of the movements that the muscles are built.
To adapt the circuit training at home, choose weights adapted to your profile or use the simple weight of your body. Start with as little weight as possible. Increase the number of circuits during sessions. Start with 2 to 4 weekly 20-minute sessions, with 20 repetitions per exercise. It has 1m30 of rest between the circuits.
A typical week to lose 10 pounds
In your training program, perform 4 x 10 Burpees, 4 x 15 mountaineers followed by 4 x 30 seconds of alternate knee climbing and finish with 4 x 10 Jump Box with 30 seconds of recovery between each set.
If you want to work with different muscle groups, vary the programs: bar cuts followed by a liner for the face. Do jumps and arm raises on the sides with dumbbells. Dive between two benches followed by a straight lining and squat with dumbbells. Finish with a left husk.
To lose weight permanently, adopt a balanced diet, with a sufficient intake of protein, fiber, amino acids, vitamins and low carbohydrates.