Lose weight with our fitness program of 12 exercises and moderate diet

How to lose weight permanently? A dramatic weight loss due to excessive deprivation is often short-lived. Do fitness exercises to lose weigh...

How to lose weight permanently? A dramatic weight loss due to excessive deprivation is often short-lived. Do fitness exercises to lose weight and eat rationally is a much better program to a strict fasting to lose weight and keep it off. Paradoxically lunch is a bad way to lose weight fast and stay slim . A substantial calorie reduction and a sudden short-term effect; it is certainly possible, without sports, lose 5 kilos in 2 weeks but such a diet is too little about the main causes of excess fat. These causes are the lack of a program of daily fitness exercise and poor eating depriving the body of essential nutrients.

Lose 5 kilograms in 2 weeks by eating very little

Trying to lose 5 kilos in 2 weeks by following a strict diet to lose weight fast is paradoxically the first step towards weight gain! This is an opportunity to realize that diets are fattening and not lose weight. This statement may surprise but in the long term, this is what happens. The solution to fast to lose weight fast is such a good idea. It is certainly possible to lose 5 kilos in 2 weeks but most dieters who helped achieve this is severe, more weight loss is the result of a loss of water during the first days and muscle mass and more risk then regrossir is increased!

A severe diet triggers a transient weight loss

For example, if after a severe weight loss program 2 weeks you have lost your 5 kilos quickly, it is likely that this weight loss will express the result of the disappearance of 3.5 kilos of muscle and water to only 1.5 kilos of fat. The reason is that for the body, this drastic reduction of food intake is a threat; it reacts sparing fats that are reserves and burning muscle tissue. Once your diet two weeks over, you go back to your old eating habits and good you return just as quickly your 5 kilos ... as fat. That is why this diet cycle - weight gain - diet called yo-yo effect contributes to the long term, aggressor ugmentant in your body fat. In addition, you have less muscle mass the body burns fewer calories at rest; the basal metabolic decline. This change in body composition predisposed to obesity. Build muscles is essential to increase resting metabolism and thus weight loss.Fasting to lose weight quickly is a very bad solution taken in an emergency; this is not a good long-term slimming regime.

Solution diet: do moderate sport, have a balanced diet and controlled

To lose weight and maintain a healthy weight the right way is to follow this free Slimming Program.

1. a moderate exercise program, consisting mostly of easy exercises fitness if you start the sport, such as our sports running program for beginner alternating walking and jogging in basic endurance or our strength training program with exercises body weight
2. a program of gradual modification of diet without excess with balanced meals but also without frustration and certainly not a diet. You must not eat less but it is essential to eat better.

Running facilitates lasting weight loss

This solution leads to lasting weight loss because it allows:

1. burning calories,
2. to build muscles but not to volume,
3. to prevent the body to reduce the amount of calories burned at rest because it is the natural reaction of the organism in case of excessive reduction of food intake,
4. to be sure that the weight lost is fat and not muscle or water as quickly causes temporary but sweating due for example to the port during physical activity a sweat belt

Reduction in caloric balance

You calculated your ideal weight and you have concluded that you must reduce your current weight of 5 kilos. Your plan of action could be to make the muscular and cardiovascular endurance training 3 times a week and eating a fruit instead of a pastry for dessert at dinner. This will reduce your total calorie balance, the food you eat less calories than you expend, 500 calories per day. If you adopt this behaviors 5 to 7 days, you will be able to lose 0.750 kilo in 2 weeks (3500 calories = 0.5 kg of fat). So you can lose 5 kilos in 3 months and a half. It's a bit longer than a miracle diet, but at least the weight loss is only a loss of fat; you do not have to change your lifestyle drastically; the feeling of hunger is less strong without the ingestion of appetite suppressant and it is easier to maintain your new weight long term. Mainly adopt the fruits and vegetables rich in fiber, munch an apple instead of a dessert and some fitness exercises to eliminate are the only changes in your lifestyle. If you really enjoy cakes think of gingerbread ; it is the only cake does not contain fat but only carbohydrates.
This dietary approach associated with cardiovascular activation is the 4th of the 7 main methods to slim set by drive-sportif.fr. This is the first step really positive begun to acquire a healthy weight; frustration due to diets restrictions is replaced by a commitment to long-term and clearly assumed decisions.

You may refer to the fitness program of 12 exercises in the next chapter for exercising to lose weight or rope-Squat program if you have a jump rope ... and a broomstick.

One consequence of the above is that if you want to have your lost 5 kilos before the summer and have a flat stomach must start this program the best in early March. The longer you wait, the more you will be tempted by an express diet to lose fat the effects of which, make no mistake, will be very short.
4 free programs for weight loss

12 exercises for weight loss

1. Rope + program Squat
2. Losing weight on the thighs for women
3. Losing weight on hips for menPrograms 1 and 2 allow you to lose 5 kilos in 3 months all over the body if you take care of also reducing caloric balance . Programs 3 and 4 refine your figure at the thighs for 1 and hips for 2.

Weight Training Program 1: 12 exercises in circuit without equipment

This comprehensive program of weight-training circuit increases the tone and causes no increase muscle volume, so it is especially good fitness program for women. It helps to lose fat, gain lean mass and thus increase the basal metabolic rate. It requires no equipment; it can be followed at home and requires no prior sports knowledge.

12 fitness exercises in body weight circuit training including 2 cladding to keep the line and a flat stomach

Weight Training Program 2: Rope-Squat

To lose weight can follow a program alternating jumping rope and overhead squat , an exercise to body weight. Click on the image to view program details.

alternating jumps and crunches to tone the buttocks and burn calories

Female bodybuilding program 3: Lose weight on thighs

You are a woman and you want to slim thighs ? Your desire is widely shared because, among women, the fat has a tendency to bind to this part of the body as cellulite. You must follow the woman to bodybuilding program described above and add toning legs by explosive strength exercises to avoid taking muscle volume.

Man bodybuilding program 4: Losing weight on hips

To slim down the hips and lose love handles, which is rather the concerns of men, we must once again make a low calorie diet and aerobic exercise (without being out of breath) and add a weight of transverse abdominals and not big rights.

The ideal program combines diet, jogging, fitness and fun

In summary, whether to lose belly , the thighs or hips the best method to lose weight locally well and maintain a healthy weight is to combine:

1. an eating behavior modification program may be developed by a nutritionist graduate
2. a moderate intensity exercise program if you are beginner athlete but rather fast pace or split and, if possible, on an empty stomach if you're a confirmed sports
3. a weight to body weight or light weights to tone up without taking volume.

Objectively the best sports program to lose weight for men and women is running because running is seeking two thirds of the human body muscles but there are many other sports for burning calories . It is above all fun to practice that should guide your choice.

The best sport to lose weight and burn fat is the one we practice with joy