{"id":8758,"date":"2017-05-08T05:41:21","date_gmt":"2017-05-08T05:41:21","guid":{"rendered":"https:\/\/cytomel-t3.com\/plans-dentrainement-t3-t4\/"},"modified":"2025-04-28T13:15:56","modified_gmt":"2025-04-28T13:15:56","slug":"plans-dentrainement-t3-t4","status":"publish","type":"page","link":"https:\/\/cytomel-t3.com\/fr\/plans-dentrainement-t3-t4\/","title":{"rendered":"Plans d’entra\u00eenement T3\/T4"},"content":{"rendered":"

[et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbsection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ background_image=\u00a0\u00bbhttps:\/\/cytomel-t3.com\/wp-content\/uploads\/2017\/05\/light-blue-vintage-background-wood-texture.jpg\u00a0\u00bb custom_padding=\u00a0\u00bb||0px|\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbrang\u00e9e\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb custom_padding=\u00a0\u00bb0px||0px|\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb3.27.4″ header_font=\u00a0\u00bbPT Serif||||\u00a0\u00bb header_text_color=\u00a0\u00bb#ffffff\u00a0\u00bb header_font_size=\u00a0\u00bb50px\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb text_orientation=\u00a0\u00bbcenter\u00a0\u00bb background_layout=\u00a0\u00bbdark\u00a0\u00bb module_alignment=\u00a0\u00bbcenter\u00a0\u00bb use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb]<\/p>\n

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Plans d’entra\u00eenement pour T3 \/ T4<\/h1>\n<\/div>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbSection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ custom_padding=\u00a0\u00bb0px||0px|\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbRang\u00e9e\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb3.27.4″ header_font=\u00a0\u00bbPT Serif||||\u00a0\u00bb header_text_color=\u00a0\u00bb#000000″ header_font_size=\u00a0\u00bb40px\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb text_orientation=\u00a0\u00bbcenter\u00a0\u00bb module_alignment=\u00a0\u00bbcenter\u00a0\u00bb use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb]<\/p>\n

En ce qui concerne les totaux caloriques quotidiens, il s’agit de savoir si vous vous entra\u00eenez uniquement pour perdre de la graisse ou pour entretenir votre musculature.<\/h2>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbSection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ background_image=\u00a0\u00bbhttps:\/\/cytomel-t3.com\/wp-content\/uploads\/2017\/05\/degradados-wallpapers-6.jpg\u00a0\u00bb custom_padding=\u00a0\u00bb0px||0px|\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbRang\u00e9e\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb3.27.4″ text_text_color=\u00a0\u00bb#000000″ text_font_size=\u00a0\u00bb16″ header_font=\u00a0\u00bbPT Serif||||\u00a0\u00bb header_text_color=\u00a0\u00bb#000000″ header_font_size=\u00a0\u00bb40px\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb text_orientation=\u00a0\u00bbcenter\u00a0\u00bb module_alignment=\u00a0\u00bbcenter\u00a0\u00bb use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb]<\/p>\n

Comment s’entra\u00eener en utilisant les hormones T3 et T4<\/em><\/strong><\/h2>\n

La fa\u00e7on dont vous allez vous entra\u00eener en utilisant chacune des hormones d\u00e9pend enti\u00e8rement de votre objectif sp\u00e9cifique. En ce qui concerne les totaux caloriques quotidiens, il s’agit de savoir si vous vous entra\u00eenez uniquement pour perdre de la graisse ou pour entretenir votre musculature. <\/p>\n

Cela peut sembler un peu d\u00e9routant dans la mesure o\u00f9 les personnes qui s’entra\u00eenent pour maintenir leur masse musculaire souhaitent \u00e9galement perdre de la graisse corporelle, mais la diff\u00e9rence dans l’approche de l’entra\u00eenement d\u00e9pend du fait que vous souhaitiez ou non maintenir votre masse maigre<\/strong>. Si vous cherchez uniquement \u00e0 perdre de la graisse, il vous suffira de pratiquer une activit\u00e9 cardiovasculaire et aucun entra\u00eenement de r\u00e9sistance (\u00e0 condition que vous n’ayez aucun int\u00e9r\u00eat \u00e0 pr\u00e9server votre masse maigre). <\/p>\n

Si vous cherchez \u00e0 pr\u00e9server les tissus et \u00e0 perdre de la graisse<\/a>, vous devez combiner l’entra\u00eenement en r\u00e9sistance et l’activit\u00e9 cardiovasculaire. Il convient de noter que la fr\u00e9quence de l’entra\u00eenement cardiovasculaire et de l’entra\u00eenement en r\u00e9sistance varie selon les individus. \u00c0 titre indicatif, <\/p>\n

Si vous arrivez \u00e0 un stade o\u00f9 vous effectuez cinq s\u00e9ances de cardio de 60 minutes et cinq s\u00e9ances d’entra\u00eenement \u00e0 la r\u00e9sistance par semaine en conjonction avec un cycle T3 \/ T4 et que vous rencontrez toujours un plateau, commencez \u00e0 r\u00e9duire votre quantit\u00e9 de glucides de l’\u00e9quivalent de 50 calories par semaine jusqu’\u00e0 ce que vous atteigniez votre objectif de poids.
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Lignes directrices pour l’entra\u00eenement cardiovasculaire<\/u><\/em><\/h3>\n

 <\/p>\n

Pour ceux qui pratiquent une activit\u00e9 cardiovasculaire, il suffit de commencer par trois jours par semaine comprenant 30 minutes d’activit\u00e9 soutenue.<\/p>\n

Cette activit\u00e9 doit \u00e9lever votre rythme cardiaque \u00e0 environ 60-70 % de sa capacit\u00e9 maximale. Lorsque vous atteignez votre plateau de perte de poids, vous devez alors augmenter cette activit\u00e9 de 5 minutes par session sur une base hebdomadaire jusqu’\u00e0 ce que la perte de poids se poursuive.<\/strong> <\/p>\n

Vous pouvez pratiquer cette activit\u00e9 par n’importe quel moyen, y compris le jogging en plein air, le v\u00e9lo, la natation ou m\u00eame la marche rapide. Si votre fr\u00e9quence cardiaque atteint la zone appropri\u00e9e, vous br\u00fblez des graisses. <\/p>\n

 <\/p>\n

<\/h3>\n

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Lignes directrices pour l’entra\u00eenement \u00e0 la r\u00e9sistance<\/u><\/em><\/h3>\n

 <\/p>\n

Lorsque vous effectuez un entra\u00eenement de r\u00e9sistance \u00e0 des fins de coupe, vous devez respecter les principes de base<\/strong> suivants (ces principes s’appliquent \u00e9galement \u00e0 l’entra\u00eenement hors saison) :<\/p>\n