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weight loss sports program to lose weight quickly

In this article, I will detail the ideal sports program about sports to lose weight. and lose weight, the one that proves to be the most effective. To lose weight with sport, you need to know the right method, the right program, and the recommended exercises.
  use the examples of sports programs to lose weight at home in order to achieve your goals (lose belly, thighs, etc.).

the best sport to lose weight

losing more than 5% of your current weight, and practicing more sports at moderate or high intensity, proves to be the most suitable amount of physical activity.
To lose weight quickly and sustainably, experts recommend a daily calorie deficit of between 500 and 700 kcal. Beyond that, you risk not having results and regaining the pounds lost quickly (Yo-Yo effect).

 a program of progressive modification of the diet without excess with balanced meals but also without frustration and above all not a diet. It is no longer necessary to eat less but it is essential to eat better.

Significantly reduce the number of calories consumed, maintain a balanced anti-inflammatory diet, and do little sport. Maintain or slightly reduce the number of calories consumed, and increase your energy expenditure significantly by doing more sport. By following these recommendations, the average weight loss in overweight or obese persons is 10kg in 5 months.

• to burn calories,
• to build muscle but not gain volume,
• prevent the body from reducing the number of calories it burns at rest, as this is the body's natural reaction to too much reduction in food intake,
• to be sure that the weight lost is fat and not muscle or water, as quickly but temporarily caused by perspiration due, for example, to wear a seat belt during physical activity
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However, remember that the more you exercise, the more fat, subcutaneous, abdominal, and visceral mass you lose. The sports program to lose weight must contain 2 types of exercises: Cardio sport as regularly as possible, in order to burn more calories. Muscle strengthening, 2 to 3 times a week, to promote fat loss and slim down. Here are two examples of sports programs to lose weight, without a hypocaloric diet (maintaining daily caloric needs).

You have calculated your ideal weight and have concluded that your goal is to reduce your current weight by 5 kilos. In relation to this goal, your action plan could be to play sports by following muscular and cardiovascular endurance training 3 times a week and to eat fruit instead of a pastry as a dessert at dinner or in the form of a snack during the day.

Sports program to lose weight (12 weeks):

420 minutes of sport per week.

1 training session per day of one hour of cardio sport (brisk walking, running) at moderate intensity (80% of your maximum heart rate).

Weight loss of about 6 kg (6.5% of starting weight), loss of body fat, and abdominal (visceral) fat.

More results: include 2 muscle strengthening sessions of 30 minutes, which can replace cardio training.

NB: The figures can vary greatly from one individual to another and correspond to averages.

The best sport for losing weight will be the one you choose and which will allow you to do it as regularly as possible, for as long as possible and with as much pleasure as possible.

So you can choose from the 8 effective exercises to lose weight

• Fast walk.
• Running and trail running.
• Circuit training at home.
• HIIT (High-Intensity Interval Training).
• Outdoor or indoor cycling.
• Bodybuilding in the gym or at home.
• Jumping rope.
• Swimming.
• To make your choice, opt for the sport that appeals to you the most, which is the most accessible and the least restrictive, and which corresponds the most to your profile.

However, studies allow us to know how many hours of sport per week should be done to lose weight

Doing between 150 and 250 minutes a week can be enough to prevent weight gain or lose some weight.

To lose weight quickly and significantly, it is necessary to practice more than 250 minutes of sport per week.

Combining calorie restriction and exercise tends to be more beneficial for weight loss, rather than diet alone or physical activity alone

To lose weight, it is often advisable to exercise in the morning, upon waking, on an empty stomach, for the following reasons:

Improve weight loss, especially fat mass.

Improve insulin sensitivity and blood sugar regulation.

Increase fat oxidation over 24 hours.

Take advantage of cooler temperatures to activate brown adipose tissue (brown fat), potentially playing a role in weight loss.

Training the body used fat stores rather than glycogen as the main source of energy.

30 to 60 minutes of brisk walking, jogging, or cycling at moderate intensity is a good workout to do on

 an empty stomach.

Whichever weight loss method you choose, the goal is to expend more calories than you consume through your diet.

This will reduce your total calorie balance, the foods you eat minus the calories you expend, by 500 calories per day. If you adopt this behavior 5 days out of 7, you will be able to lose 0.750 kilos in 2 weeks (3500 calories = 0.5 kilos of fat). You can therefore lose 5 kilos in about 3 and a half months.

It's a bit longer than a fad diet, but at least the weight loss is just fat loss; you don't have to drastically change your lifestyle; the feeling of hunger is less strong without the ingestion of appetite suppressants and it is easier to maintain your new weight in the long term.

 advantages of exercising to lose weight compared to a low-calorie diet alone are to be known:

Lose more body fat and abdominal (visceral) fat.

Increase lean body mass, especially muscle mass.

Increase your basal metabolism, allowing you to burn more calories at rest.

Reap the benefits of physical activity on health, disease prevention, and longevity.

Avoid the Yoyo effect, allowing you to maintain a stable weight after a diet.

However, to succeed in losing weight through sport, it is essential to do enough and watch your diet, so as not to eat more than your needs.

You can take inspiration from the 12-exercise fitness program in the following chapter for your exercises to lose weight or from the Rope-Squat sports program if you have a jump rope and... a broomstick.

Our programs for exercising at home and losing weight

Programs 1 and 2 will allow you to lose 5 kilos in 3 months, all over the body if you take care to also reduce the caloric balance. Programs 3 and 4 will slim your silhouette at the level of the thighs for 3 and the hips for 4.

Diet to lose weightIn addition to sport, other important elements of your lifestyle must be considered when you want to lose weight.
Indeed, it would be a shame to ruin all your efforts because of poor food choices, lack of sleep, or too much daily stress.
The elements of your lifestyle that will allow you to lose weight more quickly and easily