Weight loss sports program (5 choices with PDF and videos)

What training do you think of first when someone talks to you about a weight loss sports program?

Jogging or on the treadmill, no doubt. In most people's minds, running is one of the best cardio sports for weight loss. Yet there are other very effective ways to melt fat.

The elliptical trainer and the rowing machine are even more effective equipment for this, but did you know that weight training is also one of the best ways to lose weight?

Why weight training burns fat?

No doubt when you hear about bodybuilding, you think rather by means of gain muscle mass and get stronger.

It is true that we practice weight training above all to gain muscle volume. However, this sport often raises the heartbeat at a higher level than the so-called fundamental endurance zone.

This zone is the period during which your heart is spinning at a frequency between 50 and 70 % of its maximum capacity.

When you do a HIIT Tabata type fitness session or follow the intense Insanity program, your heart rate will often be in the high intensity zone, that is to say between 85 and 95 % of its maximum capacity.

However, a classic bodybuilding session can easily turn into a session HIIT Tabata to burn your body fat. You should also understand that maximum resistance training is the best way to lose weight quickly.

This is not a gratuitous assertion, and I will try to back it up with facts before offering you 5 workout programs to follow at home.

You can download a PDF at the end to remind you of the exercises to do. You can share it freely with your friends.

High intensity for fat loss

5 programs to lose fat
It's that or the commandos

In the past, researchers have found that, proportionately, low-intensity training burns more fat than other types of training.

They ended up calling it the “fat-burning zone.”

That's why you could see many people doing a light jog along the road, sometimes going barely faster than someone walking.

Aerobic or anaerobic?

This type of training is aerobic, which means you can easily talk while you run. However, this observation does not take into account all the parameters.

Yes, research evolves over time…

Today we know that to burn more calories in total, high intensity training is better.

This is essentially an anaerobic workout, which means you won't be able to carry on a conversation during your workouts due to shortness of breath.

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Even if a low intensity workout consumes a little more calories from fat accumulated during the session, you will consume a lot more calories in total with a high intensity workout.

Indeed, this type of exercise also consumes a lot of calories after the session is over. And that's where all the difference is made!

In English we call it EPOC (Excess post-exercise oxygen consumption), which can be translated into French asexcess post-exercise oxygen consumption.

This phenomenon increases enormously after a session of HIIT Tabata for example, and this for 38 hours or more. In everyday French, this means that you continue to burn calories for 1-2 days after a workout. What is a huge benefit for losing fat.

The importance of muscular resistance work

Now, besides the importance of intensity, it turns out that resistance training also promotes calorie consumption.

Americans call this type of training MRT (metabolic resistance training) or metabolic resistance training.

Basically, you can both build muscle and burn fat at the same time.

Great !

When you follow this kind of workout routine, you burn 1 ton of calories while you're moving, and over 38 hours afterwards.

Not to mention that building muscle also increases your energy consumption.

It is therefore win-win-win !

PhenQ

Let's get down to business to lose weight quickly

fat loss programs
Bodybuilding and HIIT to lose weight

In the best of all worlds, you would always have access to the best fitness equipment in the world at all times.

So you could do the same workout every day.

But that's not the case for most of you.

Not to mention that even our schedule can be jostled at any time between secular work, family responsibilities, last minute surprises, etc.

I have therefore concocted 5 different programs for you, but with the same objective: to lose fat, and quickly!

Each exercise is associated with a video to help you visualize the movement.

How to take advantage of Sport Chez Soi programs?

For each program, I will tell you how you will proceed according to your level.

If you are a beginner

You should devote 20 seconds during each exercise and 20 seconds for rest time.

At the end of the 5th exercise, breathe for 2 minutes before doing a 2nd round.

Do the same before the 3rd round.

If you are intermediate level

Devote 30 seconds to each exercise with 15 seconds of rest between each one.

Breathe for a minute at the end of the 5th exercise before moving on to the 2nd round.

Do the same before the 3rd and 4th round.

If you are expert level

Devote 30 seconds to each exercise with 10 seconds of rest between each one.

Breathe 30 seconds at the end of the 5th exercise before moving on to the 2nd round.

Do the same until the 5th round.

To time you, you will find everything you need with the free application Tabata Timer for HIIT.

Zou, this is the exit.

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body weight program

1 – Prisoner Squats (for the beginner level) or Burpees (for intermediate and expert levels)

2 – The bridge

3 – Incline push-ups for beginners or  Incline push-ups for intermediates and experts

4 – Horizontal pull-ups (under a table or bar)

5 – Plank with jumps (without material)

Program with dumbbells

1 – Squats with dumbbells (for the beginner level) or Bulgarian squats with dumbbells (for intermediate and expert levels). For the first, you don't have to use a wedge under your heels if you don't have a problem with flexibility.

2 – Pressed with dumbbells on the floor

3 – Forward lunges with dumbbells

4 – Rowing with a dumbbell

5 – Plank balance on one arm and one leg (without material)

Products not found.

Program with resistance bands

1 – Squats with resistance band

2 – Push-ups with resistance band

3 – Bridge with resistance band (the video is in English, but you'll get by)

4 – standing row

5 – Plank (without material)

here are the resistance bands bodybuilding that I recommend on Amazon France:

Visual
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Description
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
GJELEMENTS Resistance Bands - Set of Resistance Bands...
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Our rating
2,5/5
4/5
4/5
Current price
35,99 €
49,99 €
33,99 €
Click for more information
Visual
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Description
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Our rating
2,5/5
Current price
35,99 €
Click for more information
Visual
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Description
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Our rating
4/5
Current price
49,99 €
Click for more information
Visual
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Description
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Our rating
4/5
Current price
33,99 €
Click for more information

Program with TRX straps

1 – Cross slots (do 20 to 30 seconds for each leg in a round)

2 – Chest press (for the beginner level) or Atomic pumps (for intermediate and expert levels)

3 – Bridge with straps

4 – Rowing with TRX straps

5 – pendulum board

The best models of hanging straps available on Amazon at the moment (the TRX remain the reference):

Visual
LOEV weight training strap for home & on the go - sling...
TRX GO suspension strap - for fitness anywhere, even...
Suspension strap TRX PRO3 - for athletes...
TRX Tactical Gym Suspension Strap - for High End Fitness...
Description
LOEV weight training strap for home & on the go - sling...
TRX GO suspension strap - for fitness anywhere, even...
Suspension strap TRX PRO3 - for athletes...
TRX Tactical Gym Suspension Strap - for High End Fitness...
Our opinion
An inexpensive product to start with
TRX's eco model is already of excellent quality
The best compromise for heavy users
The must of the must for the pros, but it pays
Our rating
3,5/5
4,5/5
5/5
4,5/5
Current price
49,97 €
109,95 €
189,95 €
249,95 €
Visual
LOEV weight training strap for home & on the go - sling...
Description
LOEV weight training strap for home & on the go - sling...
Our opinion
An inexpensive product to start with
Our rating
3,5/5
Current price
49,97 €
Click for more information
Visual
TRX GO suspension strap - for fitness anywhere, even...
Description
TRX GO suspension strap - for fitness anywhere, even...
Our opinion
TRX's eco model is already of excellent quality
Our rating
4,5/5
Current price
109,95 €
Click for more information
Visual
Suspension strap TRX PRO3 - for athletes...
Description
Suspension strap TRX PRO3 - for athletes...
Our opinion
The best compromise for heavy users
Our rating
5/5
Current price
189,95 €
Click for more information
Visual
TRX Tactical Gym Suspension Strap - for High End Fitness...
Description
TRX Tactical Gym Suspension Strap - for High End Fitness...
Our opinion
The must of the must for the pros, but it pays
Our rating
4,5/5
Current price
249,95 €
Click for more information
ALSO READ:  7 secrets to lose weight quickly thanks to HIIT in 2022

Animal Walk Program

I did not want to finish without offering you a program based on the exercises in the article proposing 14 Incredible Abdominal Exercises.

Start by viewing this video to know the first 4 exercises. They appear respectively in 2nd, 6th, 7th and 4th position in the video.

1 – Bunny hops

2 – Chameleon (chameleon, but you guessed it 😉 )

3 – Scorpio

4 – Crab walk

5 – walking frogger (frog)

How to use them to lose fat

The exercises in each series are interchangeable with the corresponding numbers in the other series. Isn't it beautiful?

This means that you can use different equipment at your disposal in the same session.

If, for example, you have a pair of TRX dumbbells and straps, you can very well follow the following program:

  • Exercise 1: Squats with dumbbells
  • Exercise 2: Chest press with the straps
  • Exercise 3: Dumbbell forward lunges
  • Exercise 4: Rowing with TRX straps
  • Exercise 5: Balance plank on one arm and one leg

But you can also include exercises from other programs. Am I clear?

I hope you will make the most of this article to lose weight quickly.

In any case, don't stay idle, because doing nothing is the best way to get anywhere.

The surprise to finish:

I hope to make you happy, because it took me a long time. I have created an infographic for you to summarize this entire article. Well, I'm not an infographic pro, but it will be useful to you.

It's beautiful, isn't it?

5 Sport Chez Soi fitness circuits to lose weight

Sports Weight Loss Program – Conclusion

Of course, like everything, you need to be committed and consistent to get the results you want. And above all, remember that 80 % of the results depend on what you eat. Sport will never be enough if your whole lifestyle causes you to store fat. You must accompany your efforts with a healthy diet.

This is what you will learn to do with my food and sports program “I am learning to eat to lose weight”:

Leave a message in the comments area to tell me if you have tried these programs or to ask your questions. THANK YOU !

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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