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I still remember looking at myself in the mirror last year.

To tell the truth, I felt a little disgusted with what I saw and not very well in my skin ...

Yep, I had gained weight for the past 2 years after starting my first job.

It took me a few tries to find THE effective way to lose the extra pounds AND maintain that weight loss.

After all, the goal is not just to lose a few pounds. It's also about not gaining the weight you lost, in the long run!

Today I am revealing to you this slimming and fitness program that any man can follow to lose weight and especially not to put it back on afterwards. Look :

The system of government

First of all, I'm really not a fan of the word "diet".

This is because we men tend to associate diet with rabbit feeding. That is, eat little or eat foods that are tasteless. But this perception is very far from reality!

This is because you can easily lose weight while continuing to eat healthy foods. tasty food.

The secret ? Just change your eating habits.

To lose weight, I changed my eating habits with this 2-step program:

1st step

The 1st step consists of eliminating sugars and refined carbohydrates (bread, pasta, flour, rice, sweets, chocolates, candies, etc.) from your diet.

If you can't eliminate them completely, try to eat as little as possible.

Replace these foods with lean meats, green leafy vegetables, nuts (nuts, almonds, etc.) and whole grains.

So much for the theoretical part. Now, let's talk about the practical part: what are we eating ?!

Here's what your meals might look like on a typical day:

Breakfast

• 3 scrambled eggs, lightly salted and peppered

• 350 g of cooked spinach, lightly salted and peppered

• 1 cup of coffee, sugar free

Small mid-morning snack

• 1 handful of almonds

• 1 apple

Breakfast

• 1 beautiful seasoned chicken cutlet

• 350 g of mixed vegetables / mixed vegetables (onions, peppers, tomatoes, etc.)

• 1 portion of vinaigrette

To taste

• 1 small piece of cheese

Having dinner

• 2 portions of beans

• 1 steak of 225 g seasoned

• 1 small salad or broccoli with 1 knob of butter

Dessert

• 1 fruit salad or 1 homemade smoothie

So what do you say about it? Pretty good for a diet meal! :-)

The objective of the 1st step is toeliminate as much as possible carbohydrates and refined sugars.

The result ? You lose weight quickly, from the start of the diet.

This is particularly important for men. Because when we do not have immediate results, we tend to give up.

2nd step

The 2nd step is to reintroduce cereal-based products in your diet, but little by little.

And be careful, Its very important : eat only products containing Whole grains and the least processed possible.

In my previous attempts, I have tended to get closer to the Paleolithic diet, instead of reintegrating whole grains into my diet.

Of course, that doesn't mean it's the only way to eat well and take care of your body. I have met quite a few men who have lost a lot of weight with either strategy.

During the 2nd stage of the diet, there is a trap to avoid. The trap is to resume the bad habit of consuming refined sugars and processed grains.

Indeed, the temptation is easy. For example, you can start to think, "Come on, this isn't a cookie that's going to hurt me, right? "

Exactly, if! Do not fall into this trap: it is dangerous ground for men who have been overweight.

So if you are addicted to sweets, sweets and all other "junk", try to give yourself a day of "cheating" instead.

During this day you can cheat and eat whatever you want (but only 1 time per month or, at the most, 1 time per week).

Those little cheat days can be effective - but ONLY if they help you stick to the diet for the rest of the month.

Physical fitness

If you do little sport (if at all), it is better to start with simple exercises which will not completely finish you :-)

Here is a fitness program for men that is simple to implement:

Bodybuilding exercises

Do the following exercises 3 times a week, with at least 1 day of rest between your strength training sessions:

• Bodyweight exercises - alternate between push-ups, squats, lunges, leg lifts and pull-ups.

• At the beginning, do 5 repetitions of each exercise. Wait 15 seconds between each exercise.

• Continue to alternate between each exercise, for 20 min.

• Can't do push-ups? It does not matter, there are 2 techniques for making modified pumps. You can support yourself on your knees instead of your feet. Alternatively, you can do the push-ups while standing, supporting yourself with your hands on a wall and positioning your body at an angle.

• Can't do push-ups? No problem. At first, most men can't do it. Help yourself by putting a chair under your feet.

• And if you can't hold on for 20 minutes, give yourself a break. The important thing is toimprove your performance as you work out.

Cardio-vascular exercises

Do the following exercises 5 times a week:

• Done 30 min walk, at a moderate or intensive pace. You are not being asked to do an Olympic walk, just try to maintain a good pace.

• In addition, you can do your 30-minute walk in two stages: a 15-minute walk in the morning and another in the afternoon, for example. Myself, I do one in the morning and another in the late evening.

On the days between strength training sessions that you do 3 times a week, do the following exercises:

• Intensive exercises for 12 to 15 min. During these exercises, you alternate between 1/2 minute of slow walking / running and 30/45 sec of sprint.

For a 15-minute high-intensity exercise, follow this program:

For this fitness program, it is ideal that you do these exercises during Three weeks, followed by a "light" week in which you only do cardio.

Why a light week? Because after a month, it will help you overcome a possible "plateau", a phenomenon feared by all men. In addition, a week of rest is beneficial to your body after muscular efforts.

The more you progress in the fitness program, the easier the exercises will become. Now is the time to add more reps, or even dumbbells, to your weight training sessions.

And above all, it will make your exercises more interesting and the results of your efforts more and more visible. The goal is to progress as you progress through your fitness program.

Final tips

For men who want to lose weight, the key to success rests on 2 important factors:

1. Your diet must be bearable over time AND tasty.

2. Your training sessions should be entertaining, while representing a real challenge.

Of course, you can most likely lose some weight just by changing your eating habits and exercising a little bit.

But to get from real results, from the start of your slimming and fitness program, you should follow his advice to the letter.

With this diet and fitness program, you can easily lose 5 to 10 kg per month. I myself lost a total of 14 kg in just 3 months!

The real challenge is to maintain the weight loss after the initial phase of the program.

But beware : the more you advance in the program, the more you move away from your bad eating habits and lack of exercise of the past, the more likely you are to deviate !

That's why it's essential to have someone you can count on, someone who can get you back on track.

This person can be a buddy that you exercise with. Or, it could also be a loved one who knows you are trying to lose weight and get back in shape.

One last little tip that may help you: keep a log to track the progress of your diet and workouts.

This journal is particularly useful for identifying times when you are backing down from your new way of living.

There you go, you now know my program to lose weight and get back in shape :-)

It has worked well for me and I really hope it helps you reach your weight loss goals!

Warning : I am not a doctor or a nutritionist! This information comes from my own experiences with losing weight and from research that I have done. They have worked well for me, but I recommend that you consult your doctor before adopting any new diet or training program! Also, don't forget to drink plenty of water during your workouts! :-)

Your turn...

And you ? Do you know of any other effective diets or exercises for weight loss? Share them with us in the comments. We can't wait to hear from you!

Do you like this trick ? Share it with your friends on Facebook.

Also to discover:

Plank Exercise: The 7 Incredible Benefits For Your Body.

10 Tips to Lose Weight Effectively Before Summer.