{"id":585,"date":"2014-01-01T00:00:00","date_gmt":"2014-01-01T00:00:00","guid":{"rendered":"http:\/\/attaquer-masse-grasse,fr,8,442.html"},"modified":"2019-07-25T14:45:43","modified_gmt":"2019-07-25T12:45:43","slug":"attaquer-masse-grasse","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/attaquer-masse-grasse\/","title":{"rendered":"Astuces pour attaquer la masse grasse sur tous les fronts"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"950\" height=\"633\" src=\"\/conseils\/wp-content\/uploads\/2014\/01\/brooke-lark-IDTEXXXfS44-unsplash-e1564058204987.jpg\" alt=\"Un petit d\u00e9jeuner diet\" class=\"wp-image-40450\"\/><\/figure>\n\n\n\n<p><strong>Il y a plusieurs angles d&rsquo;attaque pour diminuer et <a href=\"\/conseils\/comment-perdre-graisse\/\">faire dispara\u00eetre les graisses stock\u00e9es<\/a>, chaque technique a son efficacit\u00e9 propre mais un savant m\u00e9lange de toutes cr\u00e9e une synergie gagnante dans cette lutte contre les amas graisseux.<br>M\u00eame si les 3 principaux modes d&rsquo;action sont connus, nous allons d\u00e9tailler comment et pourquoi l&rsquo;entrainement physique, l&rsquo;alimentation et l&rsquo;utilisation de compl\u00e9ments alimentaires s&rsquo;int\u00e8grent dans un plan d&rsquo;attaque \u00e0 toute \u00e9preuve.<\/strong><\/p>\n\n\n<h2 class=\"has-number\">L&rsquo;entrainement Physique <\/h2>\n\n\n\n<p>La pratique d&rsquo;une activit\u00e9 sportive est b\u00e9n\u00e9fique \u00e0 deux niveaux.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>L&rsquo;exercice et plus particuli\u00e8rement l&rsquo;effort a\u00e9robie (cardio-training) va agir directement en consommant des calories, modifiant ainsi le rapport apport\/d\u00e9pense \u00e9nerg\u00e9tique et donc le stockage des graisses. Cet effort doit \u00eatre mod\u00e9r\u00e9 (120 \u00e0 130 pulsations cardiaques\/min) et continu pendant 30 \u00e0 45 min. toutefois les d\u00e9penses caloriques ne sont pas gigantesques (30 min de jogging= 280 Kcal) et seule la r\u00e9gularit\u00e9 sera payante.<\/li><li>Examinons maintenant une activit\u00e9 sportive, jug\u00e9e \u00e0 tort moins efficace, dont l&rsquo;action anti graisse est indirecte : La <strong><a href=\"\/conseils\/entrainement\/programme-musculation-fitness\/\">musculation<\/a><\/strong>. En effet certains exercices poly-articulaires, comme le squat, vont obliger votre organisme \u00e0 d\u00e9stocker les graisses pour les mobiliser sous forme d&rsquo;\u00e9nergie afin de r\u00e9pondre \u00e0 la violence de l&rsquo;effort. De plus, <strong>l&rsquo;entrainement aux charges additionnelles va vous permettre de construire de la masse musculaire<\/strong>, c&rsquo;est cette masse musculaire qui tant \u00e0 l&rsquo;effort qu&rsquo;au repos va consommer plus de calories naturellement en \u00e9levant votre m\u00e9tabolisme (5 kg de muscles gagn\u00e9s = 290 Kcal consomm\u00e9es de plus par jour au repos). Plus vous serez muscl\u00e9 plus votre m\u00e9tabolisme basal sera \u00e9lev\u00e9 et plus vous puiserez dans vos r\u00e9serves graisseuses et surtout moins ces r\u00e9serves pourront se reconstituer. C&rsquo;est pour cela que les bodybuilders ne stockent pas de graisses m\u00eame en consommant plus de 3500 kcal par jour !<\/li><\/ul>\n\n\n<h2 class=\"has-number\">L&rsquo;alimentation  <\/h2>\n\n\n\n<p>3 aspects de la nutrition sont \u00e0 prendre en compte : la quantit\u00e9 (nombre de calories), la qualit\u00e9 (r\u00e9partition en macronutriments) et la chrono-nutrition (nutriments diff\u00e9rents selon le moment de la journ\u00e9e). S&rsquo;il parait \u00e9vident de r\u00e9duire son apport calorique, il l&rsquo;est moins de privil\u00e9gier certains aliments. On favorisera les prot\u00e9ines de qualit\u00e9 (viande maigre, poisson, \u0153ufs) qui non seulement vont maintenir votre masse musculaire lors d&rsquo;un r\u00e9gime mais qui, de par la taille de leur mol\u00e9cules, vont induire un travail de digestion intense et donc d\u00e9penser beaucoup de calories. Si 1g de prot\u00e9ine apporte la m\u00eame valeur calorique qu&rsquo;1g de sucre, sa digestion mobilisera une d\u00e9pense \u00e9nerg\u00e9tique 2,5 fois sup\u00e9rieure.<br>Enfin, on privil\u00e9giera les glucides le matin et \u00e0 midi quand l&rsquo;organisme a besoin de carburant et les <strong><a href=\"\/4-proteines\">prot\u00e9ines<\/a><\/strong> \u00e0 midi et en fin de journ\u00e9e quand le corps se met au repos et se r\u00e9pare.<\/p>\n\n\n<h2 class=\"has-number\">Les compl\u00e9ments alimentaires <\/h2>\n\n\n\n<p>Ce sont les <strong><a href=\"\/56-bruleurs-de-graisse\">br\u00fbleurs de Graisse<\/a><\/strong> ! Mais pourquoi ce nom ? On distingue 3 types de br\u00fbleurs de graisse qui utilis\u00e9s en synergie sont de redoutables mange-graisse. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Les<em><strong> thermog\u00e9niques<\/strong><\/em>, stimulants du syst\u00e8me nerveux permettent d&rsquo;\u00e9lever la temp\u00e9rature du corps (comme lors d&rsquo;un exercice physique) et donc de consommer davantage de calories.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>La <em><strong>L-Carnitine<\/strong><\/em>, qui quand les graisses sont mobilis\u00e9es par l&rsquo;exercice ou la thermog\u00e8nese (production de chaleur par le corps) va les convertir en \u00e9nergie au niveau de la cellule musculaire (utilisant les graisses avant les glucides comme carburant). <\/li><\/ul>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Elle aide \u00e0 br\u00fbler<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1630\" GTM-data-nom=\"CARNI MAX (60 Caps)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1630-carni-max-60-caps.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/31784-fit_540\/carni-max-60-caps.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1630-carni-max-60-caps.html\" title=\"CARNI MAX (60 Caps)\">\n      CARNI MAX (60 Caps)\n    <\/a>\n          <span class=\"product__price\">22.9 \u20ac<\/span>\n      <span class=\"product__price_old\">25.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Pourquoi choisir le CARNI MAX (60 CAPS) ? CARNI MAX\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1630-carni-max-60-caps.html\" title=\"CARNI MAX (60 Caps)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Et enfin les <em><strong>diur\u00e9tiques<\/strong><\/em> naturels, combinaison de plantes, qui vont d\u00e9gonfler la cellule graisseuse de l&rsquo;eau qu&rsquo;elle retient naturellement (fameux ph\u00e9nom\u00e8ne de peau d&rsquo;orange).<\/li><\/ul>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Pour drainer, \u00e9liminer<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1632\" GTM-data-nom=\"OXYDRINE XTREME (100 Caps)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1632-oxydrine-xtreme-100-caps.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/32422-fit_540\/oxydrine-xtreme-100-caps.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1632-oxydrine-xtreme-100-caps.html\" title=\"OXYDRINE XTREME (100 Caps)\">\n      OXYDRINE XTREME (100 Caps)\n    <\/a>\n          <span class=\"product__price\">31.9 \u20ac<\/span>\n      <span class=\"product__price_old\">35.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">L\u2019OXYDRINE XTREME (100 CAPS) pour une action drainante et d\u00e9tox\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1632-oxydrine-xtreme-100-caps.html\" title=\"OXYDRINE XTREME (100 Caps)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<p>\n\nVous avez maintenant tous les outils en main pour \u00eatre bien dans vos baskets cet \u00e9t\u00e9\u2026 mais chaussez-les d\u00e8s maintenant\u2026\n\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pour faire dispara\u00eetre les graisses stock\u00e9es, il y a plusieurs angles d&rsquo;attaque : l&rsquo;entrainement physique, l&rsquo;alimentation et les compl\u00e9ments <\/p>\n","protected":false},"author":2,"featured_media":40450,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1879],"tags":[82,52,79,179,113,38],"post_theme":[1937],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Attaquer la masse grasse sur tous les fronts<\/title>\n<meta name=\"description\" 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