Questioned by Zava, medical teleconsultation platform, Alexandre Auffet, independent sports coach, reveals four pillars of a realistic program to both lose fat and gain muscle. These recommendations have been designed for everyone, even those who have not set foot in a gym for months.
Adopt a reasonable calorie deficit
The first advice does not concern physical activity but the plate. For Alexandre Auffet, reducing 500 calories per day his consumption is an effective method provided that you do not fall into excess: “This can lead to a decrease in basic metabolism and the appearance of the yoyo effect“, He warns. The idea is not to set off, but to learn to better distribute your contributions.
A simple tip facilitates the transition: drink a large glass of water before each meal. This gesture promotes satiety, limits nibbles and helps keep its deficit without frustration.
Favor cardio exercises
No need for a room subscription: fast walking may be enough. “”Cardiovascular activities such as running and fast walking are recommended to burn calories“explains the coach. He specifies:”Walking is ideal for overweight people, because it reduces the impact on joints while being very effective“.
To go further without radically changing his schedule, he recommends increasing everyday physical activities: taking the stairs, walking instead of taking the car, or even activating during the cleaning. For example, an hour of domestic storage makes it possible to burn on average 230 calories.
Make on the Training Circuit
If the expression can scare beginners, the Training Circuit is a formidably effective method. It is a question of chaining cardio exercises and muscle strengthening without prolonged break. “”Circuit training is not only effective in strengthening the muscles, it can also be pleasant and not very monotonous“, Underlines Alexandre Auffet.
The objective is to maintain a high heart rate while requesting several muscle groups. An ideal approach for those who want to optimize their training time. The expert recalls, however, that in the event of pathology or doubt, medical advice is recommended before starting any sports program.
Keep a sufficient protein intake
Last fundamental point: do not neglect proteins. “”Unlike some received ideas, it is not by drastically restricting your diet that you lose weight of weight“, insists the coach. Especially if a physical activity is put in place, the body needs fuel to progress.
It recommends a contribution of 0.8 g of protein per kilo of body weight per day. For a woman of 55 kilos, this is equivalent to 44 g daily, the equivalent of 120 g of meat, a yogurt and 30 g of cheese spread over the day. Easy to reach quantities without upsetting its habits.
Between common sense and rigor, the advice of Alexandre Auffet draw a simple roadmap to approach summer with lightness. A method without devices, but with lasting results, provided you play the game over time.