Diet and Fitness

Get back to sport after a long period of “abstinence” is always a bit difficult.
First we do not know where to start …
It is the purpose of this article you set foot in the stirrup.
These are avenues to explore if you lack inspiration.
This fitness program is based on two key aspects for losing weight:
- Sports
but
- A change in eating habits.
For best results of your program of training, should ideally perform
- Four times a week for 20-30 minutes per session of cardio
- And resistance exercises four times a week for 20-25 minutes per session.

This balanced approach provides two different and complementary ways you spend.

- Aerobic exercises to burn fat and deliver more oxygen to your body
- Endurance exercises to increase body mass and burn more calories

Here is a sample program to practice in the gym and which might suit you if you look to both lose weight and get back to sport.

- Warm up: 7-8 minutes of aerobic cool to heat your tendons and joints.
- Resistance Exercises: 1-2 sets of each exercise with 45 seconds recovery between each set to start up the major muscle groups.
- Exercises to spend: Take your two favorite activities (treadmill, rowing machine, bike, …) and start with 12-15 minutes of the first activity and finish with 10 minutes of the second job.
Finally, 5 minutes by gradually lowering the rate.
- Stretching: start by gentle stretching, deep breathing exercises, relaxing by the finish and maybe a moment of meditation.
When you embark on a fitness program, it is important to have realistic expectations. Depending on your level and your current physical shape you should (by being diligent and regular) can expect the following changes:
- In 1-8 weeks you feel better and recharge your batteries for the week.
- In 2-6 months: lose a few pounds and size, refine your silhouette. Your clothes unless you shake and behold you already changing.

At this point you’ve already managed to lose fat and gain muscle. But be aware that muscle weighs heavier than fat.

Focus on the aesthetics of your body (the difference is seen with the naked eye) and forget for the moment the test of balance.

- After six months of effort: start to lose weight quickly. Everything is accelerating and you reap the full fruit of your efforts.

It was at that moment that everyone wants to know the secret of your
regime.

I am a woman of speech, I promised at the beginning of an exercise program section for inspiration but also advice to change your (bad) habits.