Sport Courses - At home - 372.ch - Geneva 

From fitness to weight loss - Motivation, Progress, Results - An expert coach will accompany you so that sport remains a pleasure.

Which sports coaching method to lose weight in Geneva

Sports coaching helps to shape your body or improve your physical condition according to the goals you have set yourself. This can range from getting back into shape to losing weight.

Weight loss is one of the most frequently cited goals. Below we detail several methods that we use with our team of home-based sports coaches.

Please note that the frequency of training (minimum twice a week) as well as a healthy and lively diet will be the key to your success.

372's philosophy is to work the whole body for a deeper and more complete workout.

This is what will give you a harmonious, aesthetic and functional body.

In sports coaching at home, most of the movements are performed with your body weight or with elastics to increase resistance and intensity.

This total body workout is the most effective for weight loss as all the muscles in the body work together, therefore the heart rate and energy expenditure will be much higher than machine guided movements in the gym.

https://www.372.ch/coaching-personnalise-suisse

 

Strengthening of muscles supervised by a personal trainer

Muscle strengthening is the basis for losing weight because muscle will gradually replace fat, which will give a better appearance to your skin.

In addition, being more muscular by having more toned muscles will allow you to better perform cardio movements and all without injuring yourself.

For toning and strengthening exercises, we favour movements that involve the large muscle masses that consume more calories.

I would like to make it clear that to lose weight, the goal is not to build muscles to have big muscles but to have more toned muscles.

Muscle is a big consumer of calories/energy, it consumes more calories than fat. Therefore, for the same effort, you will consume more calories and burn more fat if you are muscular than if you are not.

Upper body in personal training

The muscles of the upper body have two important muscle groups due to their function and mass. These are the pectoral and back muscles.

Then there are smaller muscles that play a different role, but are just as important to the functioning of your body mechanics.

The muscles of the upper back are used for all pulling and stretching movements. They contribute to good posture and partly help to keep you upright.

It is very important to vary the angles of the movement in different planes (horizontal, vertical, inclined, straight arms, etc). Pulling exercises also strengthen the biceps (front of the arm) and the triceps on some of the rarer pulling movements.

These pulling and opening movements are all the more important today, as the sitting posture - holding a smartphone or working on the computer - tends to curl us forward.

The pectoral muscles, which are the muscles of the chest, also play an important role for both women and men. It is also a large muscle that consumes a lot of energy. They work in synergy with the triceps muscles at the back of the arms.

Push-ups are a typical movement for the pectoral muscles and in addition to this they are a good way to maintain and gain strength.

Lower body with your personal trainer

The legs are the most powerful and voluminous muscles with the gluteal - quadriceps - hamstring triad.

It is the legs that carry us and are used every day to move around. However, in our modern society, we walk less and less since escalators and lifts are used much more than stairs. As a result, our gluteal muscles are rarely engaged in a deep, efficient and intense way.

In sports coaching you will therefore perform squat or lunge movements with all possible variations in order to challenge and surprise your muscles.

We use a step to increase the range of motion and work the muscles deeper. It also increases the heart rate by alternating up and down.

There are many variations of these movements and they can be combined in any way you like.

To make it even better, we use elastics, weighted balls or unstable platforms for an even more effective workout.

All the exercises are adapted by your sports coach according to your objective and your physical condition.

Again, no need for presses or other machines found in fitness centres. Your body weight is your best ally.

Your private trainer will make you aware of the strength you have and how all your muscles work.

Core training with your personal trainer

Many people think that doing sit-ups will make them lose weight from their stomach and lose weight from their waist. This is a preconceived idea, ingrained in people's minds because they think "if it's hot in this area, then I'll lose in that area".

This is a simplistic and erroneous reasoning. In fact, it is all the muscles in your body that will make you consume more calories and burn more fat.

On the other hand, working on your abs will not make you lose weight. The muscles underneath the fat layer will be stronger and more toned, but they will not be more visible.

Your sports coach will help you lose weight by working your abdominal muscles in depth through static and dynamic exercises.

You should not only think in terms of abdominal muscles and the "chocolate bar" or "six pack" but in terms of the abdominal girdle, i.e. all the muscles that surround the waist in depth and at the superficial level (transverse, oblique and lumbar muscles).

Strengthening the transverse muscles - which are deep muscles - is also synonymous with a flat stomach because they hold the viscera in place.

In addition to slimming your waist, these muscles will help you to have a good posture, to stand up straight and tall.

https://www.youtube.com/watch?v=t_5ZGBeiFsk

 

High intensity exercise in personal training

Tabata

The Tabata method is a way of HIIT training invented by the Japanese scientist of the same name. Tests carried out by the scientist have proven several facts.

High intensity training for a short period of time followed by a short active recovery does two things. It serves to increase the metabolism and thus burn more fat in the long term.

HOW TO APPLY IT?

Therefore, the principle of the Tabata method is that, for a set amount of time, you train for 20 seconds. You rest for 10 second recovery periods. The intervals between two exercises are therefore 30 seconds long.

The majority of these HIIT workouts last 20 minutes. You can already see positive effects with just one session per week. Remember to vary the circuit exercises if you want to become "functional".

 

EMOM

Do you practice cross training? If you're a fan, you've probably heard of "every minute on the minute". This expression means several things. But we'll explain it all here!

To begin with, your personal trainer will ask you to perform a specific number of repetitions for a given exercise. You will have only one minute to perform them. Sometimes this will seem too short, other times it will seem too long!

MANAGING YOUR RECOVERY TIME

In any case, if you have finished before the end of the minute, take the opportunity to rest before the second minute begins. The faster you do the reps, the longer your recovery time will be.

This is still a way to practice HIIT, so you need to give it your all during your workout. However, take rest days because, as with any split, it takes time to fully cool down.

AMRAP

AMRAP is an acronym for "As Many Reps (or Rounds) As Possible". This means that you should do as many reps or laps (or both!) as possible within a pre-determined amount of time.

This is the perfect method for those who like to put all their energy and strength into their training. This is the time to blow up and exceed any limits you may have set for yourself. You can often do more than you think you can.

PERFORMANCE AS THE TARGET OF AN AMRAP

The aim is also that your performance increases from week to week. This gives you extra motivation for your HIIT sessions. For example, losing weight can be a long-term endeavour. It is quite possible to lose motivation along the way.

A physical activity like AMRAP is a real challenge. On the one hand, you will get a better physical condition, but also visible results physically and athletically! If this does not give you the motivation to continue, get a coach to help you.

Fit Boxing in Geneva with a personal trainer

For weight loss and toning, our sports coaches from the combat sports world also use boxing during all or part of the session.

We find the principle of HIIT with rounds of different lengths.

The fact that you are always on the rebound and always moving while holding your guard and landing punches increases your heart rate and your caloric expenditure.

In addition, each kick or punch requires a full body engagement, from the toes and fingertips to the abs and back muscles.

Just look at a boxing champion, they are usually lean, sharp and have a low body fat percentage.

In addition to all these advantages, you will be able to unwind without taking any blows because it is your personal trainer who takes the blows.