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Can you lose weight through exercise?

what conditions, and especially what type of physical activity to favor one of the first reflexes to lose weight is often to start exercising. But is it a really effective method to lighten the balance? "In a way, yes," says Laurent Philippe, associate sports professor. Or more precisely, regular physical activity. The proof: at the beginning of the last century, we ate the equivalent of 3,000 calories a day, without suffering from overweight. People were active, walking, gardening, working their muscles daily...

What is the most effective sport for losing weight?"If you have a tight schedule and you have to make choices, you will opt for an endurance sport which has the advantage of 'spending' a lot of calories", notes the expert. In addition, endurance sports are technically simple and accessible to as many people as possible. Among them :
And that's good because unlike bodybuilding or very intense activities, cardio is accessible to everyone. So no excuses! Cardio sports (such as running, body attacks,s, and aerobics, for example) are the best allies for weight loss.

It's the intensity that activates the metabolism! So to burn fat, we keep this rule in mind: Work in depth. Going from exercise to exercise by skimming over the difficulty will not help you lose weight, even if the session lasts 45 minutes.

Some sports also have the advantage of working the entire musculature: Running, easy to practice, but which can be traumatic for the joints; The bike, knowing that 2 hours of cycling is equivalent to one hour of running; Swimming, provided you swim dynamically. Swimming is an ideal sport because the effort is increased due to the water resistance. In addition, it works almost all the muscles and, depending on the type of swimming chosen, is without shock for the joints. Be careful however, swimming is not recommended for pregnant women.

 

• weight loss programs

• It's the intensity that activates the metabolism! So to burn fat, we keep this rule in mind: if you're not out of breath, you can kick the accelerator.
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• Alternate between very fast exercises, which raise the heart rate (burpees type), and very intense exercises that you cannot hold for more than a minute (stay
• Vary the intensities.
• Changing pace forces the body to adapt... and therefore to burn more calories. So certainly, it involves a lot of effort, but the result is obvious!

What sports exercises to lose belly fat?

Cardio training is a great way to lose belly weight. Fitness walking, running, burpees, skipping rope, swimming, and cycling… are ideal sports. Do not hesitate to develop a program that alternates cardio and weight training exercises.

 myths about exercise to lose weight

The body has become accustomed to exercise, and it expends fewer calories than before for the same effort. It is then necessary to know how to increase the duration or the intensity of the exercise", adds Laurent Philippe.

if you only train once a week, you lose the "form" capital of the previous session.

To lose weight quickly, train regularly

The regularity of the training which allows progress is essential. After any effort, there is a period of overcompensation (the body registers the effort made and will function for a few days at a higher "level"), which must be used to progress.

To lose weight, it is necessary to practice a sport at least 3 times a week, at the rate of 45 minutes per session. The effort must be moderate but constant: you must reach, without exceeding it, 60 to 70% of your maximum heart rate. An easily sustainable rhythm for the duration of the exercise allows the body to draw on its fat reserves. "At first, the body pumps the fats that are in the blood... before dislodging the subcutaneous fats", specifies Laurent Philippe. 

How many hours of sport per week to lose weight?

To be in good health, the WHO (World Health Organization) recommends a minimum of 10,000 steps or 20 minutes of physical activity per day.

A complete and balanced diet

 Sustainable weight loss also requires rethinking one's lifestyle, and this begins with a balanced and complete diet, in order to provide the body with the nutrients essential for its proper functioning. The Mediterranean diet is particularly popular for maintaining good health and for optimal weight loss.

In a study published in 2016, researchers from McMaster University in Hamilton (Canada) proved that just one minute of very intensive exercise, included in a 10-minute training session, had as many health benefits cardiovascular as 50 minutes of moderate-intensity exercise (source 1).

slips Laurent Philippe. "That's why it's essential to always keep fun in your practice."

 The more you exercise, the more you lose weight, even at rest, as muscles are big consumers of energy. The less good news: as soon as you stop, the body very quickly loses its muscle mass and becomes limp again. "When you have lost the desired weight, you must therefore find sufficient motivation to continue to do sport... for life!",

it can be smart to do physical activity with a partner, but also to set goals, Or call on a sports coach to develop a program adapted to your needs. In addition, he does not hesitate to change discipline and do a new sport as soon as weariness is felt, as explained by Martine Duclos, head of the sports medicine department at the CHU de Clermont-Ferrand. So many tips for keeping moving and stabilizing your ideal weight.

the best moment

Generally, to lose weight, it is advisable to exercise in the morning and it is not recommended to do it in the evening after 7 p.m., especially if it is an intense exercise. The best time to exercise in the morning would be between 6 a.m., according to specialists. For intense exercise, it would be between 4 p.m. after digesting lunch, when muscle and heart capacity are at their peak.