Europe 1 4:15 p.m., September 14, 2021

New season, new ambitions: many French people wishing to make a success of their return to school want to combine practice of sport and weight loss.

On Europe 1, Tuesday, sports coach Jean-Marc Delorme gives his advice to find the discipline that best suits these two objectives.

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How to combine regular sports practice and weight loss?

To succeed in this nice combination at a time of choosing new practices and adopting good resolutions, Jean-Marc Delorme provides the keys to meet this back-to-school challenge.

This notably involves understanding the impact of each sport on the body and muscles, a whole logic that the sports coach dissects on Europe 1, Tuesday, for the well-being of listeners in 

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Three axes to take into account

"First of all, of course, it requires a balanced diet," warns Jean-Marc Delorme from the outset.

"On the scale, you also have to look at the figure and not necessarily the weight on the scale. You can have a slimmer figure and then weigh heavier with sport."

Why ?

"Muscle is heavier than fat."

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The sports coach develops three areas to take into account in order to properly prepare his body for the effort.

"The first is of course to choose a sport with a high caloric expenditure. The second is to work on abilities in particular: we know that endurance and strength are two sectors that will allow us to lose fat. And then the last is the choice of muscle contractions, so that the muscle does not gain volume (see below). "

The rower, "the star of sports to lose weight"

With this in mind to lose weight, cardio should be favored, according to Jean-Marc Delorme, with a little warning: "We will have to continue the long-moderate effort a little bit to be able to 'type' a little more in lipids, even if we know that the two sectors of glycogen and lipids work at the same time. " 

So comes the dreaded question: what are the sports that make you lose weight?

"We have the rower, the star of sports that lose calories, with 700 calories per hour," replied the sports coach.

“Right now, what's hot, including for ladies, is boxing, with explosive force (between 600 and 800 calories per hour). There is also the skipping rope but be careful, it 'It's leaping so you have to be progressive with that (800 calories per hour). Running will refine the legs with 600 calories per hour, which is pretty good. " 

The secret ?

Choose "strength endurance"

"To lose fat", continues the specialist, "we must focus on endurance sports, such as cycling, running, swimming, brisk walking. It will allow us to nibble on lipids. There is something to do with it. something which is really nice: once you are called upon, this channel will start right away. For example, when you watch TV with someone who is not used to it and someone who is habit of doing endurance sports, you will burn twice as many calories as the other. "

The cardio is to be solicited, therefore, but also the strength, insists the coach. "Strength, in terms of bodybuilding, makes it possible to reach intensities that will allow you to draw on fat reserves. It's bodybuilding, with fitness and muscle building. We are going to have muscle intensity and that will help reduce fat. The ideal is endurance strength, that is to say the alliance between endurance and strength, therefore continuing an intensity for as long as possible. "