Catégorie
Perdre la graisse qui compte, garder le muscle qui compte. La balance ment; le tour de taille, non.
Les plans en français arrivent une fois la version anglaise révisée. En attendant, les originaux anglais sont ci-dessous.
Poids et composition corporelle
The visceral fat plan
Visceral fat sits around your organs, drives insulin resistance and inflammation, and is usually among the first fat to go when you do things right. Measure your waist, lower insulin, eat in a window, fast once a week, do cardio that makes you breathe hard plus strength training, sleep, and cut alcohol. Retest your waist monthly.
11 min de lecture
Poids et composition corporelle
The lean physique plan
A lean physique is enough muscle with little enough fat on top. Lift 3–4 times a week with 10–20 hard sets per muscle, add load or reps every week, eat about 1.6–2.2 g of protein per kg, then cut at 0.5–1% of body weight a week while keeping the training heavy. Measure strength, waist and photos, not just weight.
11 min de lecture
Hormones, sommeil et vieillissementPoids et composition corporelle
The menopause plan
Around menopause, fat gain speeds up, it moves to your belly, and muscle shrinks, even if the scale barely moves. Eating less on its own makes the muscle loss worse. Lift heavy, eat more protein, cut refined carbs, eat in a window, sleep, and track your waist and strength rather than your weight.
12 min de lecture
Poids et composition corporelle
The muscle after 40 plan
Muscle and strength slip from midlife, but they still respond to training at any age. Lift 2–3 times a week, close to failure, adding weight over time; eat 1.2–1.6 g of protein per kg a day, with a real dose at each meal; add power and balance work; sleep. Track grip, chair rises and your training log.
14 min de lecture
Poids et composition corporelle
The weight-loss plan
Most diets work for six months and fail by two years, because the body fights back and the muscle went with the fat. Lose slowly, eat real food built on protein, lower insulin, lift weights, sleep, then plan maintenance as a phase of its own. Track your weekly average, your waist and your strength.
13 min de lecture