קחי את עצמך בידיים ותלמדי לבנות תפריט תזונה ותוכנית אימונים לבד!!(חלק2)
תוכנית אימונים – דיאטה לנשים – תלמדי איך לבנות אותה לבד!
הבסיס לתוכנית אימונים טובה – די להרעבה ותפריטים מגוחכים :
בכל בנייה של תוכנית אימונים, חשוב לייצר קודם כל בסיס חזק.אני רוצה שתבינו, ברגע שאתן מרעיבות את עצמכן בדיאטות דלות קלוריות, אתן רק פוגעות בעצמכן . . .
נכון,
אתן תרדו במשקל בשלבים המאוד מוקדמים של הדיאטה, יחד עם זאת זו תהיה ירידה לא איכותית מאוד קצרה,וכזאת שתפגע לנו בכל תוכנית האימונים שלנו.
ירידה שמתבטאת בפגיעה באורך החיים שלכן, ובפעולות היומיומיות שלכן(מחסור רב בקלוריות גורם לעייפות, חוסר ריכוז, עצבנות ועוד).
בנוסף יש גם פגיעה פיזיולוגית, בזמן שאתן מרעיבות את עצמכן למוות בתפריטים מגוחכים, קצב חילוף החומרים שלכן יורד דרסטית.
זאת אומרת הגוף שלכן לפני ההרעבה שלכן שרף לדוגמא 1600 קלוריות מעצם קיומכן, כרגע עקב אותה "דיאטה" שלכן הוא שורף 1200 קלוריות(תלוי בשלב של הדיאטה). . .
תאכלס?
אלה עוד 400 קלוריות שיכולתן לאכול יש פגיעה בבלוטת התריס(שאחראית על קצב חילוף החומרים), נשירת שיער,בעיות מחזור ועוד.
בעיקרון ה-BMR שלכן ירד בכל מקרה במהלך הדיאטה בכ-10-5% לערך, זה בסדר ולגיטימי, עם הזמן והירידה במשקל אנחנו נזדקק לפחות אנרגיה על מנת לתחזק את הגוף שלנו , מהסיבה שמסת הגוף קטנה, אי לכך ובהתאם לזאת ה-BMR יורד.
למה כל כך קשה לנו לאבד שומן?
שומן – חשוב שתבינו ששומן הוא לא האוייב שלכן להפך, שומן מאוד חיוני לתהליכים הפיזיולוגיים בגוף שלנו, בגדול ברגע שנהיה במאזן קלורי שלילי מתון (כמו שנאמר קודם 400-500 קלוריות זה עונה תחת ההגדרה "מתון"), אנחנו נרד במשקל , ולא משנה מאיפה יבואו הקלוריות, בגדול.
הגוף שלנו שונא אותנו, בעצם הוא מאוד אוהב אותנו והוא יעשה כל מה שהוא יכול בכדי לעזור לנו לשרוד גם אם זה אומר שנשאר שמנים.
תביני,
לגוף שלנו יש מטרה אחת ראשית והיא לשמור עלינו בחיים מספיק זמן בכדי שנעשה ילדים ושהגנים שלנו ישרדו,כל מטרה אחרת היא משנית.
אז את בטח שואלת מה זה אומר(או מה הוא מבלבל את המוח), אז קודם כל המשמעות של זה היא שהגוף שלנו צריך מקום יעיל בשביל לאחסן את האנרגיה שלנו.
עכשיו תקשיבי,
תאי השומן זה מקום מצויין לאיחסון האנרגיה (קלוריות),תאי השומן לא צורכים הרבה אנרגיה בשביל להתקיים והם יכולים לאחסן מספר בלתי מוגבל של קלוריות.
ברגע שנגמר המקום בתאי השומן הקיימים, הגוף יכול לייצר תאי שומן חדשים בשביל לאחסן בהם עוד קלוריות, את תאי השומן החדשים יהיה הרבה יותר קשה לרוקן מאשר הישנים, עוד סיבה מצויינת לא להשמין מלכתחילה.
מנקודת המבט של הגוף שלנו -ברגע שהאוכל הופך ללא זמין,ככל שיהיה לנו יותר שומן כך אנחנו נשרוד יותר זמן, עד שהאוכל יהפוך שוב לזמין.
הכה את המיתוס 1 (פינה לניפוץ מיתוסים) – כפיפות בטן לא מורידות שומן, ולא מבליטות את הקוביות.
הורדת השומן כמו שכבר הבנתן נעשית ע"י תזונה+אימונים(מאוד מומלץ – נדבר על זה בהמשך), מעל לקוביות יש מסת שומן, ככל שהאחוז שומן יהיה נמוך יותר כך הקוביות יבלטו יותר.
קחו דוגמא:
שוקולד כאנלוגיה לקוביות בגוף שלנו , השוקולד זה הקוביות ונייר הכסף זה השומן, ככל שנייר הכסף ילך ויהיה דק יותר. כך גם השוקולד יבלוט יותר, ככל שנהיה על אחוז שומן נמוך יותר כך גם הקוביות יבלטו יותר.
כפיפות בטן בסך הכל מחזקות את הבטן ולא מורידות שומן. לסיכום – קוביות בבטן זה תוצר של אחוז שומן נמוך +גנטיקה שמשחקת פה גם תפקיד.
הכה את המיתוס 2 – אוכל לפני השינה לא משמין הדעה הרווחת בקהל המתאמנים וכמה מאנשי המקצוע היא שאוכל לפני השינה הוא משמין, כן הוא משמין, אם נאכל קופסת גלידה, במבה, קצת ביסלי ולקינוח שוקולד,אז אפשר להגיד שזה נכון, אוכל לפני השינה משמין.
אבל אם נאכל ארוחה לפי התפריט שלנו (כן גם אם זו ארוחה גדולה) לפני השינה, התוצאות יהיו אותן תוצאות גם אם נאכל את אותה הארוחה בצהריים במקום בלילה.
כמו שלמדנו קודם מה שיקבע אם נרד או נעלה במשקל זה הערך הקלורי בסופו של יום, סדר הארוחות לא ישנה את הערך הקלורי.
לסיכום – תזונה :
הירידה במשקל ובאחוז שומן תלויה בגירעון הקלורי היומי, בכדי לחשב את הגירעון המקסימלי בשביל לשמר את המאסת שריר נשתמש בנוסחא הבאה : 69 * מספר הקילוגרמים בגוף ונקבל את הגירעון הקלורי המקסימלי שאנו יכולים להיות בלי לאבד מסת שריר.
אחרי שכבר יש לך את הכלים לבניית דיאטה לנשים,יש לבנות תפריט לפי הכללים שלמדנו ,אין להתנזר משומן, השומן מרכיב מאוד חיוני בתהליך נכון של הרזיה בפרט, והבריאות הכללית שלנו בכלל.
זה חשוב,
לא לעשות שעות של אירובי ביום, להוסיף אימוני משקולות (נדבר על זה) ואתן בדרך הנכונה להשגת המטרה שתמיד רציתן. כל זאת ואתן בדרך הנכונה לירידה במשקל! לא עוד שומרי משקל!
כן אני רוצה שתקח אותי לחלק השלישי!
נ.ב
אומנם כתוב שזו דיאטה לנשים, כמובן גם כל גבר יכול להשתמש בה.
ג'ניה רומסקי,
המאמן האישי שלך,
לחיי הבטן השטוחה שלך.
509 תגובות
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