Cele mai proaste metode de slabire

Pierderea tesutului muscular, pofte alimentare puternice, metabolism mai lent, stare de spirit proasta (chiar usoara depresie), toate pot aparea cand incerci sa slabesti si o faci intr-un fel gresit! Din fericire, sa slabesti "corect" nu este complicat, dar presupune sa mergi impotriva a ceea ce ai citit pana acum prin multe publicatii de "specialitate". 

Cele mai proaste metode de slabire

Cele mai multe planuri de slabire esueaza din trei motive: diete prea sarace in calorii si proteine, prea mult cardio si prea putine antrenamente de forta (cu greutati)! Cu alte cuvinte, fac doua greseli nutritionale decisive si pun accent pe forma gresita de efort fizic! 

O sa analizam fiecare greseala in parte!

1) Mananci prea putine calorii si proteine

Cele mai populare diete de slabire au doua lucruri in comun:

1. Contin foarte putine calorii.
2. Contin prea putine proteine. 

Functioneaza chiar bine - urmezi exact planul si scazi rapid si chiar semnificativ in greutate. Doar ca nu slabesti! Scaderea in geutate nu trebuie confundata cu slabirea. 

Problema este ca scaderea in greutate inseamna pierderea de mult tesut muscular, ceea ce iti incetineste metabolismul, si te predispune la o ingrasare viitoare, plus alterarea unor markeri ai sanatatii.

Mai mult, foamea iti va creste exponential dupa cateva saptamani, ceea ce te predispune la a manca rapid greutatea pierduta! Asta pentru ca exista un punct de randament descrescator cand vine vorba de restrictiile calorice. Iti reduci putin caloriile mancate si slabesti consecvent fara foame excesiva, pofte alimentare sau pierderea de tesut muscular. Reduci prea mult caloriile si problemele scapa usor de sub control. 

Aceste probleme sunt agravate si mai mult cand nu mananci suficiente proteine. Studiile arata ca cei care au diete bogate in proteine pierd mai putina masa musculara, nu sufera prea tare de foame si ard mai multe calorii cand sunt in deficit caloric. 

2) Faci prea mult cardio

Antrenamentele cardiovasculare ajuta la arderea caloriilor si grasimilor, dar sa faci prea mult nu ajuta, din contra! 

Cercetarile arata ca a face cardio in exces nu numai ca iti scade capacitatea de a iti creste forta si masa musculara, dar accelereaza si arderea tesutului muscular si ingreuneaza recuperarea dupa antrenamentele cu greutati. 

Excesul de cardio creste si foamea, find mai predispus la a manca prea mult. Mananca prea mult suficient de des, si nu numai ca nu vei slabi, dar te vei si ingrasa.

3) Nu te antrenezi cu greutati

Multi cred ca antrenamentele cu greutati sunt bune doar pentru a construi masa musculara, nu si pentru slabire. Este profund gresit, pentru ca antrenamentele cu greutati au cateva beneficii unice in privinta slabirii:

• Arde un numar considerabil de calorii, fiind mai usor sa te afli intr-un deficit caloric. 
• Te ajuta sa construiesti masa musculara, ceea ce iti creste metabolismul, fiind un tesut care consuma calorii.
• Iti mentine sanatatea metabolica, reducand riscul unor boli metabolice care iti pot afecta negativ compozitia corpului. 
• Iti cresc rata metabolica bazala, ceea ce inseamna ca arzi mai multe calorii in repaus. 
• Provoaca schimbari subtile in expresia unor gene care accelereaza cresterea masei musculare si arderea tesutului adipos. 

Cele mai bune metode de slabire

Pe scurt, pentru a reusi sa slabesti cat mai usor:

• Utilizeaza un deficit caloric moderat (cu 25% mai putin decat caloriile necesare pentru mentinere).
• Mananca suficiente proteine, minim 1,8 grame pe kilogram corp. Poti creste chiar pana la 2,4 g/kg corp. 
• Antreneaza-te in principal cu greutati, folosind exercitii compuse, de baza, si greutati mari. 
• Foloseste cardio in mod strategic pentru a accelera slabirea: 2-3 antrenamente de 20-40 minute de cardio de joasa intensitate si un antrenament HIIT pe saptamana. 
• Ideal este sa faci cardio si antrenamentele cu greutati in zile separate sau la o distanta de 4-8 ore intre ele. 
• Fii activ pe tot parcursul zilei: 7000-1200 de pasi pe zi, mai putin mers cu masina, mai mult urcat pe scari, mai multa curatenie prin casa, etc.; orice ajuta!

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