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Faire un régime pendant l'été, ce n'est pas toujours évident et il vous reste encore quelques semaines pour vous préparer. Perdre du poids pour retrouver un Summer Body au top, c'est maigrir en perdant de la graisse tout en gardant de la masse musculaire. Pour ce faire, la sèche, utilisée par les personnes qui font de la musculation, sera pour vous une bonne solution. Il faut alors abaisser la consommation de glucides (sans les supprimer) à 20% des rations habituelles. Il existe aussi des régimes restrictifs et le régime de oeufs qui sont expliqués dans la vidéo. Vojus voulez perdre 3/5 kilos en quelques semaines et enfiler votre maillot de bain préféré ? Cette vidéo est faite pour vous. Likez, partagez et commentez !!
Faire un régime pendant l'été, ce n'est pas toujours évident et il vous reste encore quelques semaines pour vous préparer. Perdre du poids pour retrouver un Summer Body au top, c'est maigrir en perdant de la graisse tout en gardant de la masse musculaire. Pour ce faire, la sèche, utilisée par les personnes qui font de la musculation, sera pour vous une bonne solution. Il faut alors abaisser la consommation de glucides (sans les supprimer) à 20% des rations habituelles. Il existe aussi des régimes restrictifs et le régime de oeufs qui sont expliqués dans la vidéo. Vojus voulez perdre 3/5 kilos en quelques semaines et enfiler votre maillot de bain préféré ? Cette vidéo est faite pour vous. Likez, partagez et commentez !!
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LearningTranscript
00:00Boni Summer, how to prepare to have the most beautiful body for the summer?
00:04Welcome to the Jean-Michel Cohen channel, the channel where we only talk about nutrition and we never tell you about salad.
00:202 out of 3 women hate to show up in swimsuits, 2 out of 3 women.
00:25And you know that 46% of men don't like their bodies, that 8 out of 10 of them will prepare for the summer and that 98% of women will pay attention before this time of the year.
00:36So I'm going to explain to you how we're going to do it.
00:38First of all, I would like to talk to you a little bit about what is called muscle dryness.
00:42Muscle dryness is actually a system that people who do sports and weight training use to have a nice definition,
00:49that is to say how to have a nice muscle mass and at the same time not have too much fat.
00:54It's a particular technique and the second thing I'm going to talk to you about is how to do it when you don't have time,
01:00that is to say 15 days before to prepare for the summer.
01:03The two are compared a little bit since the goal of the game is the same.
01:06I'm going to lose fat and I'm going to gain muscle to have nice shapes to either do a physical activity or show me to the beach.
01:14When the principle of muscle dryness is the same as the one you are going to use to have the Boni Summer, there are basic principles.
01:21The first basic principle is to lower the caloric level of the diet.
01:25Obviously, why?
01:27Simply because when you lower the caloric level of the diet so that your body continues to function,
01:32you draw in your reserves and if your diet is properly elaborated, you have drawn in the fats first.
01:39The second principle is obviously to protect protein intake.
01:42Why?
01:43Because you don't want to touch the integrity of the muscle surface.
01:48You are forced to feed the muscle by using proteins.
01:51The two nutrients we are going to work on are sugars, so glucose and lipids.
01:57Do we have to reduce lipids?
01:59No.
02:00Why can't we reduce lipids?
02:02Because they intervene a lot in most of the chemical reactions of the body,
02:06because they protect the membranes of the cells,
02:08because they prevent an alteration of immunity
02:12and also because they contain omega-3s that are going to be important for good overall health,
02:18cardiovascular, cerebral, etc.
02:20So in fact, the first principle is to lower the calories,
02:23the second principle is to keep the proteins,
02:25the third principle is that we are forced to keep a little bit of fat,
02:28and then we are going to play mainly on the sugars.
02:30This means that contrary to what we usually do,
02:32you know that a good diet is normally 40 to 50% of glucose,
02:37that is to say in the overall caloric intake.
02:39In other words, I eat 2,000 calories,
02:41if I listen to the national recommendations,
02:44I must have 1,000 calories in the form of glucose,
02:46that is to say about 250 grams of glucose.
02:49It doesn't mean 250 grams of pasta, it means a little more,
02:52but with bread, etc., lentils, vegetables and everything.
02:55But here we are going to lower this proportion and we are going to go down very low,
02:59we are going to go down to 20%.
03:01As I lower the caloric value of my diet, it's not too embarrassing,
03:04because I'm going to take these 500-600 calories that I'm going to take away from a traditional consumption,
03:10I'm going to take them on the glucose.
03:12So do the math with me, 600 calories is 150 grams,
03:15so I'm going to go from 250 grams to 150 grams of glucose.
03:20So what does that mean?
03:21It means that people who do this type of diet,
03:24which can serve you for the body summer,
03:26they will go down for women to 1,400 calories,
03:29for men to 1,600 calories,
03:31subscribers of Savoir Maigrir know this by heart,
03:34and inside these 1,400-1,600 calories, I'm going to increase the protein,
03:38I'm going to take, for example, 200 grams of protein at noon and evening,
03:41200 grams of fish or meat or dairy products or cheese or possibly chicken,
03:48and then I'm going to take the same thing for the evening.
03:50So most of the time we take chicken,
03:52that's why guys who do weight training take chicken,
03:55because it's a product that is very poor in fat,
03:57but they will use fat by taking, for example, avocados, good quality oils,
04:03often avocados, and sometimes some seeds.
04:05Example type of a good diet for a dry diet,
04:09I'm going to take a slice of bread, it's going to be about 60 grams,
04:12I'm going to add a half avocado on top,
04:15I'm going to take a yogurt,
04:17and then I'm going to settle for that to wait for lunch.
04:20I don't care if I take enough vegetables or vegetables,
04:24but I'm not going to force too much anyway,
04:26because I still have sugars in the vegetables or in the raw foods,
04:30but let's say I'm going to take 200 grams of vegetables for lunch,
04:33I'm going to season them with a tablespoon of very good oil,
04:37of colza, I'm going to talk to you about the diet of eggs later for the buddy summer,
04:41and then I'm going to take either fish or chicken,
04:44people like to take chicken because it's a denser product,
04:47so it makes it easier to eat,
04:49ideally we take one or two yogurts,
04:52you don't have to be at 0%, but it's still a little better,
04:55and I'm going to take 3-4 tablespoons of slow sugar,
04:59that I'm going to have an easy time digesting,
05:02such as rice or quinoa or buckwheat,
05:06it's a bit of an organic food, but it's good for a buddy summer.
05:10I'm going to do exactly the same thing again tonight,
05:13and between the two, to have a good physical activity,
05:15I'm going to take something again around 4-5 p.m.,
05:18the athletes are going to take a protein shake,
05:21you're going to take a small slice of wholemeal bread,
05:23because I still have a little margin in terms of carbohydrates,
05:25remember what I said, I took 200 grams of vegetables for lunch,
05:30but I took 150 grams of quinoa or pasta,
05:33it will represent roughly 90 grams,
05:36about 90 grams of carbohydrates,
05:38I'm going to complete them in the evening, it's 180 grams,
05:41even if I get to 200 grams, it will be fine,
05:43but I'm going to take a little bit,
05:44these are the proportions, I can't give you the exact proportions,
05:47because it will vary depending on each individual,
05:49women, men, athletes, non-athletes, etc.
05:52And in the afternoon, I'm going to have a snack,
05:54either a protein shake,
05:55which you can replace if you don't like proteins,
05:57for example with hard egg whites,
05:59or even with whole hard eggs,
06:01it won't be catastrophic,
06:03and that's called the principles of a shake,
06:06it's not the exact numbers,
06:08I could give you exact numbers, but it's useless,
06:10the one who listens, I don't know how much he weighs,
06:13what size, what physical activity,
06:14but it's pretty much the right thing.
06:15People who are going to be in a hurry,
06:17and who want a body summer before the summer,
06:19but who only have about 15 days,
06:21I have two techniques for that.
06:22First technique, I have the most violent thing,
06:25it's called the egg diet,
06:27it's what you find on the website Savoir Maigrir,
06:30that means that I'm going to feed people exclusively
06:32with proteins, vegetable broth,
06:35that's really a total speed,
06:37I have a week to lose 4 to 5 kilos,
06:39I can do it,
06:40it's on average between 6 to 8 hard egg whites,
06:44for men, I sometimes add one or two yolks,
06:47I only give them vegetable broth,
06:49there are no vegetables,
06:50and I'm going to complete it with yogurts,
06:52if you're tired, don't do it,
06:53there are contraindications,
06:54they are explained on the site,
06:56but it allows you to lose about 4 kilos
06:58from the first week,
07:00if you watch out during the holidays,
07:02that is, you don't expect to have finished the diet,
07:04and then behind the waffles, crepes, ice cream,
07:06and aperitifs,
07:08if you watch out a little bit before the holidays,
07:11and if you gradually increase the food,
07:13by going through 900-calorie diets,
07:15then going up slowly,
07:16it's a technique that can be used,
07:18it is violent and hard,
07:20you can only do it for a week,
07:22it is contraindicated for people who have health problems,
07:24but it is very effective.
07:25Then there is another system,
07:27which is a little less violent,
07:29it's what we call restrictive diets,
07:31so it can be done on a 10-day sequence,
07:34as long as you don't spend more than 10 days,
07:36and at that time, you have to add,
07:38as for the egg diet,
07:40polyvitamins every morning,
07:42you will see in the next food supplement book,
07:44there are better brands than others,
07:46you add vitamins in the morning,
07:48and then you will take a coffee in the morning,
07:50a yogurt,
07:51at noon, you will take a plate of raw food,
07:53without oil,
07:54a meat or a fish,
07:55cooked without fat,
07:57a plate of vegetables,
07:59and a yogurt,
08:00and you do the same thing in the evening,
08:01without yogurt,
08:02be careful,
08:03these are difficult diets,
08:04we can do them,
08:05the same,
08:06you will need a gradual rise.
08:07Obviously,
08:08I didn't talk about sport,
08:09when you do violent diets,
08:11like the egg diet,
08:12or the restrictive diets,
08:13it is difficult to have a physical activity,
08:16if you do it,
08:17you will get tired,
08:18you will be tired,
08:19and the goal is to arrive
08:20being beautiful and in shape,
08:21and not depressive.
08:22On the other hand,
08:23the dry diet,
08:24it is a very good system,
08:25which works very well
08:26for people who do weight training,
08:27again,
08:28they still use
08:30the protein shakes
08:32to avoid having
08:34food to prepare,
08:36but there,
08:37you have to do it at least
08:39a month or a month and a half before,
08:40it's a bit long
08:41for those who want to do it quickly.
08:43I tried to give you
08:44roughly the outlines
08:45of the body summer principle,
08:47don't forget that
08:48the body summer is a period,
08:50and that behind,
08:51anyway,
08:52I have to say that
08:53a good diet does not forbid anything,
08:54you will still have to eat balanced
08:56at some point,
08:57but at least you will be satisfied
08:58to be as you want to be
08:59at the beach.
09:00If you liked this video,
09:02you like,
09:03you share,
09:04you make comments,
09:05you give me video ideas,
09:07and I tell you
09:08see you soon,
09:09see you soon,
09:10friends!