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Jeremd95

Programme débutant avec perte de poid

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Bonsoir à tous! Voilà moi c'est jeremy 32 ans de Cergy, demain je devrais débuter ma première séance de musculation dans une salle, et plusieurs question me taraude, je fais 1.90m pour 103 kg, j'ai pas mal de gras au niveau du ventre, le reste ça va! Lol

Et j'ai pour objectif de changer complètement de corps, j'aimerais perdre mon ventre et me sculpter le corps et donc j'aimerais vos avis sur les méthode que vous me conseiller, et à 32 ans pensez vous que cela et fesable et dois-je prendre des compléments alimentaires ? Merci davance

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Salut jérémy ! 

 

Je pense que tu devrais adopter une alimentation correcte si ce n'est pas déjà le cas (c'est à dire éviter le grignotage sauf fruits , fruits secs etc) tout en te faisant plaisir dans tes repas (je ne parle pas de manger 10mcdo par semaine attention, mais vas y petit à petit l'alimentation c'est facilement 50% du boulot)

 

Ensuite niveau séance trouve tes marques en travaillant TOUS tes muscles (même les jambes, et surtout les abdos) en faisant un peu ce qui te plaît. Par la suite si ce mode de fonctionnement te convient utilise des exos polyarticulaires tels que le squat, les tractions etc..

Il faudrait aussi savoir pour approfondir le temps que tu veux consacrer à la muscu (combien de séances etc).

 

N'oublie pas le cardio dès que tu peux, mais gère toi pour ne pas te cramer avant ta séance

Les compléments alimentaires sont là lorsque tu ne reçois pas les nutriments nécessaires, si tu t'alimente suffisament tout en perdant du poids ils ne te seront probablement pas utiles. A toi de déterminer ça par toi même.

 

Tout ça reste mon avis, je suis débutant !

 

Bonne chance ! Surtout ne lâche rien !

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Merci pour ta réponse, je compte commencer par aller à la salle de sport 2 fois 1h30 par semaine, 

Niveau alimentation je ne grignote pas plus que ça, mes énormément de boisson gazeuse.... 

Mes j'entends tout le monde parler de protéine! Étant donner que j'ai du gras à perdre je ne pense pas en avoir besoin? Les protéines font prendre du gras ou du muscle?

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Les protéines c'est principalement ce qui sert à tes muscles à se développer si je ne dis pas de connerie.

En gros, l'apport de protéines dont tu as besoin tourne autour d'1g par kg de poids de corps si tu plutôt inactif.

Si tu sollicites beaucoup tes muscles, tu peux le revoir à environ 2g par poids de corps. En fonction de ça tu peux savoir si tu as un apport suffisant ou pas

 

Mais franchement pour avoir été dans une situation de perte de poids intense je n'en ai pas ressenti le besoin, tu ne pourras de toute façon pas réellement te muscler avant d'avoir perdu un minimum de poids.

En fait, tu ne peux pas prendre du muscle et perdre de la graisse en même temps (enfin je crois que c'est possible mais c'est compliqué) car prendre du muscle revient à donner à ton corps plus de calories qu'il n'en consomme (calories issus de nourriture saine, sinon c'est de la graisse) alors que perdre du poids revient à faire exactement l'inverse.

 

Donc en résumé, tu vas t'entrainer pour perdre ton gras tout en ne perdant pas (ou le moins possible) de muscles et ensuite tu pourras réellement te muscler. 

Encore une fois attend les avis des personnes confirmées, ce que j'ai dit n'a été vrai que pour moi et j'ai quand même du perdre beaucoup plus de poids que toi.

 

Ah oui, niveau entrainement si tu n'as que 2x 1h30 focus toi sur de la musculation de tout le corps, et si tu as le temps ajoute 20min de cardio dans tes séances au début ça t'aidera à perdre du gras

 

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