Remise en Forme: What to do and what to avoid

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Therefore, Remise en forme does not only concern the harmoniousness of forms, but has a broader and more complex meaning. However, this versatility often tends to mislead those who want to get back into shape, paving the way for any type of practice, except those that really they prove to be useful for the purpose - which, not surprisingly, are the really challenging ones.

Readers do not misunderstand, an adequate psychic balance is undoubtedly the basis on which to work to obtain results of any kind and in any area. they are "high", holistic massage, soul therapy and communication with angels will not help us in any way.

This is why, before starting to describe the modus operandi of a remise en forme proper, we will list a series of false myths and common errors frequently responsible for the failure to achieve the desired goal.

, or at worst, distortion of one's body image, compulsive attitude, depressive and anxious symptoms, bipolarity, eating disorders (DCA). If it is true that remise en forme is based on the concept of physical but also mental well-being, living the process badly would be a paradox.

If you are aware that you have to work on your self-esteem, feeling responsible is not the winning strategy. It will therefore be necessary to focus attention mainly on the objectives of the very short term, identifying what good we are doing, not what we have not yet done or should have done before. Obviously, those who have such a way of approaching, reading these lines will think that this does not depend from one's own will, believing that you are not in control is typical of this psychological profile, but it is not.

Compared to the sense of guilt, being aware that "it is your choices that make the difference", can instead be defined as a positive factor. There is a difference between "if I am not beautiful it is my fault" and "since it depends on me, I have the power to improve my condition". So, "up my sleeves and go for it".

it is a genetic predisposition, or that the metabolism decreases with age "lightens the heart." On the other hand, we must honor the truth and, until an adequate protocol is concluded in all respects, these remain simple alibis.

So, very briefly, we are going to list the main errors and false myths that many readers cling to in the hope of getting a worthy remise en forme:

• There is a genetic basis that predisposes to one condition rather than another, but let's remember that in the countries of the fourth world you don't see many obese people on the street. from training, some may have much more aptitude than others for hypertrophy - without forgetting that doping is much more widespread than it seems
• There are no alternative ways to lose weight and calories always make a difference. To dispose of the fat it is necessary to establish a negative energy balance [energy IN - energy OUT]
• By the same preceding principle, there are no sports that make you lose weight. In fact, even assuming that running is the best activity, if during the run we ate a spoonful of peanut butter every 10 steps, even running 20 km we would still gain weight.
• There is no localized weight loss. It means that the body determines where to take the fat stores. There may be significant variations based on hormonal flow - for example between a woman's fertile period and menopause - but even these do not depend on the type of physical exercise. the capillarization of one tissue over another, but not as decisively as one is led to believe. Performing 1000 abdominals a day does not allow you to lower into the belly, just as performing only leg pushes does not allow you to slim down the buttocks
• Eliminating fat or carbohydrates from your diet does not make you lose more or better or faster
• For a woman, practicing strengthening motor activity does not give a masculine appearance. It is instead necessary to accelerate the basal metabolism and in the long term improves "real" weight loss.
• Lemon does not make you lose weight. Grapefruit does not make you lose weight. Pineapple does not make you lose weight. There are no foods that allow you to increase the elimination of fat
• There are no foods that speed up metabolism. It is a difficult process to achieve even by sweating seven shirts per workout, let alone eating
• It's impossible to tone up by doing low-intensity cardio only, without doing high-intensity resistance training
• Inserting ethnic and exotic foods does not allow you to lose weight better. Algae, pseudocereals, roots, larvae and any other obsolete product, if you don't like it, it's superfluous
• Single-issue diets compromise nutritional balance. The lemon diet, for example, is perfect for losing one kilogram and recovering 5 kilograms from the stress it induces
• Movie stars, singers, presenters etc. have no secret to maintaining their physical shape. It's their job, so they spend the day taking care of their image - after all, there are those who weigh the food and cook for them, and they have a personal trainer ready to follow them at any time.
• Fat is fat, water is water and gases are gas. It may be true that after the week of Christmas, in addition to adipose tissue, water retention may be slightly increased and some gas may have been created in the intestine. in excess. But the latter two do not justify an extra hole in the belt. The balance does not lie and swelling is a very common alibi. A small exception is the menstrual cycle in the fertile woman, which determines a small oscillation identifiable in the "1 -2% of the total weight
• Fast diets - how to lose weight fast - cause you to lose only fluids quickly, especially low-carb ones
• Supplements do not make you lose weight, at the most they optimize the process obtained with diet and sport
• Cellulite cannot be fought without losing weight. Some massages improve lymphatic drainage and capillary circulation, but their effect, which in any case has a role on prevention and not on the actual cure - if not for water retention - is transitory.
• There are no topical products that "melt fat" or eliminate cellulite regardless of diet and especially sports
• There is no diet that activates or deactivates the "thinness" genes - which, by the way, do not exist.

Now that we have clarified and eliminated 99% of the nonsense in circulation, let's move on to the "facts".

. Good, but initially superfluous, bioimpedance analysis. On the other hand, it is useful to observe the circumferences (waist, hips, thighs, chest, arms, etc.). This phase is essential because, knowing how many kilos you should lose or gain, you will also have the opportunity to plan long-term remise en forme.

Estimate, taking into account gender, age, anthropometric characteristics, work and recreational activity - therefore also sport - one's energy and nutrient needs (caloric, vitamin, saline, fiber, etc.). It is advisable to pay close attention to the breakdown of proteins, fats and carbohydrates; the help of a dietician is almost always essential

Plan the annual training and schedule each session. In this regard, the intervention of a personal trainer with a degree in motor science will be of great help. For other details, see point 7 and following

From the normal caloric requirement, reduce a percentage of energy proportional to any loss or weight gain - for hard gainers. It is recommended not to seek weight loss of more than 3 kg per month; in this case, it will be necessary to eliminate about 30% of the calories. For the search for hypertrophy, on the other hand, the energy increase must not exceed + 10%.

Now divide your daily calories into at least 5 daily meals - breakfast, snack, lunch, snack, dinner

Use supplements only as needed; for example, having to eat outside the home without the possibility of cooking, using a protein shake instead of 100 g of chicken breast is a good solution. The statistically most used supplement, perhaps because of its usefulness, is the multivitamin

Plan the training macrocycle by evaluating: the need for an initial phase of basic conditioning, final goal, performance progression, any holidays and periods of rest

Respect the demands of the organism, especially in periods of great stress. Forcing oneself, if on the one hand improves self-discipline, on the other it can favor the abandonment of the project. Also be very careful not to lead to over-training - however more frequent in athletes, while amateurs simply experience psychological saturation.

Organize your workout by taking care of the three fundamental pillars: aerobic and long endurance capacities, anaerobic capacities and short strength or stamina, muscle flexibility associated with joint mobility. Aerobic activity increases caloric expenditure, improves glucose metabolism, can significantly increase the "EPOC and stimulates the cardio-circulatory and pulmonary systems. Strength activity tones, strengthens, hypertrophies and accelerates (within limits) the basal metabolism. Flexibility and mobility prevent injuries and improve the quality of life

If appropriately divided, the annual planning will be the sum of various macrocycles, therefore of mesocycles and microcycles. The duration of one phase rather than another, even if previously established, can - indeed must - take into account the variables and unforeseen events

It is always advisable to start body recomposition, ie the percentage increase in lean mass at the expense of fat, from the simplest part: losing weight.In any case, the maintenance of the masses with appropriate muscle strengthening sessions will not be neglected, but the precedence remains with the elimination of excess fat. This is not for aesthetic reasons, but for health. Overweight is frankly harmful.

At the same time, even for women, the importance of hypertrophy and muscle strength must not be overlooked

In the context of reinforcement, all forms of training will be included, from calisthenics and plyometric, to the use of free weights and strength machines

Many choose to keep aerobic activity constant, ie with a fixed load (volume + intensity + density). It is not the best strategy. Instead, it is recommended to build specific tables to also increase the anaerobic threshold and the production / tolerance of lactic acid.

These are the essential tips for a proper remise en forme. We have deliberately omitted cosmetic and beauty interventions, because frankly they are not very useful or in any case subjective.