{"id":2193,"date":"2005-12-12T22:22:00","date_gmt":"2005-12-13T02:22:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii"},"modified":"2017-09-19T15:26:48","modified_gmt":"2017-09-19T19:26:48","slug":"comment-bruler-les-graisses-partie-2-un-jour-dans-la-vie-de-billy-beck-iii","status":"publish","type":"post","link":"https:\/\/billybeck.com\/fr\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii","title":{"rendered":"Comment br\u00fbler les graisses Partie 2 : Une journ\u00e9e dans la vie de Billy Beck III"},"content":{"rendered":"

Vous saurez que vous \u00eates pr\u00eat lorsque vous vous r\u00e9veillerez le matin en connaissant les r\u00e9ponses \u00e0 ces questions :<\/b><\/p>\n

    \n
  1. Que vais-je manger aujourd'hui ?<\/li>\n
  2. \u00c0 quelles heures vais-je manger ?<\/li>\n
  3. \u00c0 quelle heure dois-je m'entra\u00eener aujourd'hui ?<\/li>\n
  4. Quels sont les exercices que j'effectue ?<\/li>\n<\/ol>\n

    Voici une page tir\u00e9e de mon journal d'entra\u00eenement et de nutrition. Je la remplis la veille au soir et j'ex\u00e9cute le plan en fonction de ce que la vie me permet. Lorsque vous prenez le temps de planifier, vous gagnez du temps, vous avez plus d'\u00e9nergie et vous posez les bases de votre r\u00e9ussite physique.<\/p>\n

    Strat\u00e9gie alimentaire :<\/strong><\/h2>\n

    Nourriture pr\u00e9par\u00e9e la veille et emball\u00e9e dans une glaci\u00e8re pr\u00eate \u00e0 partir.<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
    \n

    Repas<\/b><\/p>\n<\/td>\n

    		\n

    L'heure<\/b><\/p>\n<\/td>\n

    		Alimentation<\/b><\/td>\n<\/tr>\n
    1<\/td>\n6:15 a.m.<\/td>\nComme je ne voulais pas \u00eatre en retard au travail, j'ai pris 2 mesures de poudre prot\u00e9in\u00e9e - m\u00e9lang\u00e9e \u00e0 de l'eau dans un shaker.<\/td>\n<\/tr>\n
    2<\/td>\n8:55 a.m.<\/td>\n2 mesures de prot\u00e9ines en poudre
    \n\u00be C. de flocons d'avoine<\/td>\n<\/tr>\n
    3<\/td>\n11:30 p.m.<\/td>\n6 oz. Poitrine de poulet grill\u00e9e l\u00e9g\u00e8rement pan\u00e9e
    \n8 oz. de pommes de terre au four
    \n1 tasse de salade de brocoli<\/td>\n<\/tr>\n
    4<\/td>\n2:00 p.m.<\/td>\n6 oz. Poitrine de poulet grill\u00e9e l\u00e9g\u00e8rement pan\u00e9e
    \n8 oz. de pommes de terre au four
    \n1 tasse de salade de brocoli<\/td>\n<\/tr>\n
    5<\/td>\n5:30 p.m.<\/td>\n6 oz. Poitrine de poulet grill\u00e9e l\u00e9g\u00e8rement pan\u00e9e
    \n8 oz. de pommes de terre au four
    \n1 tasse de salade de brocoli<\/td>\n<\/tr>\n
    6<\/td>\n20:00 p.m.<\/td>\nPudding prot\u00e9in\u00e9 \u00e0 la pistache<\/b>
    \n1 mesure de poudre de prot\u00e9ines \u00e0 la vanille
    \n2 cuill\u00e8res \u00e0 soupe de yaourt bio nature
    \n1 cuill\u00e8re \u00e0 soupe de m\u00e9lange pour pudding sans sucre et sans graisse (pistache)
    \nM\u00e9lang\u00e9s dans un grand bol. <\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Entra\u00eenement physique : 8h15<\/strong><\/h2>\n

    Tapis de course : 5 minutes<\/strong><\/p>\n

    IGNITE :<\/strong><\/h3>\n

    1 s\u00e9rie de chaque Ex\u00e9cut\u00e9 en circuit :<\/p>\n\n\n\n\n\n\n\n
    A1. Tendus ant\u00e9rieurs \u00e0 un bras<\/td>\n10 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
    A2. Rotation externe<\/td>\n20 r\u00e9p\u00e9titions par c\u00f4t\u00e9<\/td>\n<\/tr>\n
    A3. Crunch invers\u00e9<\/td>\n10 r\u00e9p\u00e9titions<\/td>\n<\/tr>\n
    A4. Ballon d'entra\u00eenement C\u00f4telettes de bois<\/td>\n10 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
    A5. Pont invers\u00e9<\/td>\n10 - 15 r\u00e9p\u00e9titions<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Attaque : Dos-Biceps<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n
    Exercice<\/b><\/td>\nJeux<\/b><\/td>\nReps<\/b><\/td>\nTempo<\/b><\/td>\nRepos<\/b><\/td>\n<\/tr>\n
    A1. Tractions \u00e0 prise moyenne<\/td>\n3<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Lev\u00e9es de jambes suspendues<\/td>\n3<\/td>\n8-10<\/td>\n301<\/td>\n30<\/td>\n<\/tr>\n
    B1. Extension \u00e0 la corde \u00e0 bras droit<\/td>\n3<\/td>\n8-10
    \n(45 lbs)<\/em><\/td>\n    		211<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Extension lat\u00e9ral \u00e0 prise invers\u00e9e<\/td>\n3<\/td>\n8-10
    \n(150 lbs)<\/em><\/td>\n    		211<\/td>\n30<\/td>\n<\/tr>\n
    C1. Flexion invers\u00e9e de la barre EZ<\/td>\n3<\/td>\n8-10
    \n(35 lbs)<\/em><\/td>\n    		202<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Flexion de la barre EZ, paumes vers le haut<\/td>\n3<\/td>\n8-10<\/td>\n202<\/td>\n30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Cardio : 30 minutes THZ (140 - 160 bpm)<\/strong><\/h3>\n

    Circuit :<\/strong><\/h4>\n
      \n
    • Saut \u00e0 la corde<\/li>\n
    • Matrice<\/li>\n
    • \u00c9chelle d'agilit\u00e9<\/li>\n
    • Exercices d'agilit\u00e9<\/li>\n
    • Sprints courts<\/li>\n
    • Se refroidir jusqu'\u00e0 ce que le rythme cardiaque descende en dessous de 110 bpm.<\/li>\n<\/ul>\n

      Dur\u00e9e totale de l'entra\u00eenement : 50 minutes, 06 secondes<\/b><\/p>\n

      Notes :<\/strong><\/h3>\n

      Comme la salle de sport \u00e9tait bond\u00e9e aujourd'hui, j'ai d\u00fb modifier l\u00e9g\u00e8rement mon entra\u00eenement. J'ai choisi d'effectuer des exercices diff\u00e9rents, mais les s\u00e9ries, les r\u00e9p\u00e9titions, le rythme et les p\u00e9riodes de repos sont rest\u00e9s les m\u00eames.<\/p>\n

      \n

      Cette strat\u00e9gie a bien servi mes clients et j'esp\u00e8re que vous la trouverez utile pour passer de votre situation actuelle \u00e0 celle que vous souhaitez atteindre.<\/p>\n

      Jusqu'\u00e0 la prochaine fois,<\/p>\n

      Planifier l'attaque et attaquer le plan,<\/p>\n

      P.S.<\/strong> Mes notes de journal contiennent des exercices et une terminologie qui ne vous sont peut-\u00eatre pas familiers. Si c'est le cas, ne vous en pr\u00e9occupez pas pour l'instant. Ce qu'il faut retenir ici, c'est qu'une planification pr\u00e9alable permet d'\u00e9viter les D\u00c9FAUTS. Gardez le cap.<\/p>","protected":false},"excerpt":{"rendered":"

      Comme on le dit souvent, \"Planifiez votre attaque et attaquez votre plan\". Le probl\u00e8me est que la plupart des gens ne planifient pas leur attaque. Plut\u00f4t que de vous dire comment faire, voici comment je proc\u00e8de - une page tir\u00e9e de mon journal d'entra\u00eenement et de nutrition.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2193","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow to Burn Fat Part 2: A Day in the Life of Billy Beck III - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Burn Fat Part 2: A Day in the Life of Billy Beck III - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"As it is often said, "Plan your Attack and Attack your Plan". 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