Destroying Fat War Room Strategies to Maximize Fat Loss by Christian Thibaudea Thibaudeau u | 03/19/07
Tags:
Fat Loss Training
Bodybuilding
Most gym enthusiasts, from the spandex-wearing spandex-wearing Stairmaster addit right up to the biggest bodybuilder in the room, ha!e something in ommon" at some point they#ll want to impro!e their appearane by losing some fat$
%b!iously some !alue that goal more than others and are willing to go to more extreme means to reah that goal, but anybody who lifts weights will e!entually thin& to himself '(ey, '(ey, ) thin& that )#d loo& better if ) drop the fat$' *es, e!en powerlifters sometimes go there +although for some it might be a rather rare an unexpeted ourrene$ The thing is, and that#s where us ironheads +and )#m inluding both guys and !ixens here differ from the ardio bunnies +again girls and 'guys'" 'guys'" we want to get that fat off as fast as possible while preser!ing or e!en gaining musle musle mass$ *es we &now a nutritional plan will be responsible for the biggest hun& of our fat loss$ e are also aware that energy system wor&.physial ati!ity an ontribute to speed up the proess$ (owe!er, what should we do about our belo!ed weights/ (ow should we train when attempting to lose fat/ Can we use weight training to turbocharge our turbocharge our fat loss efforts/ Can we preser!e or e!en $$$ gulp$$$ 011 011 musle while dieting/ These are the things ) want to tal& about in this artile$
Three schools of thought hen it omes to training strategy during a fat loss phase2 there are three ma3or shools of thought$ Two are pretty smart and !alid while one is downright idioti and e!en ounterproduti!e$
1. High olume training to !cut u"! a muscle. )f you#!e been reading Testosterone for more than a wee& you probably guessed right off the bat that this is the idioti theory of lifting for fat loss$ *et, for 456 of the population you see in gyms all around the world, this is still the pre!ailing notion" if you want to 'get ut,' you should inrease your repetitions per set$
0 trainer shooled shooled in this philosophy philosophy will say something something li&e, 'Do ' Do sets of 8-12 for size and 15-20 for cuts'$ cuts '$ (e ob!iously disregards the simple physiologial fat that you annot 'ut' or 'define' a musle with strength training$ 1oing high reps will not ' add detail", ' detail", 'carve carve'' or 'sculpt 'sculpt ' anything$ Simply bumping up the reps per set will do nothing but slightly inrease energy expenditure and use up more musle glyogen$ This is not suffiient to speed up the fat loss proess$ 7lus, not only will it not help you protet your musle mass, it an atually lead to musle loss8 )n a depri!ed alori state your body will need a real good reason to &eep its energy-ostly musle mass$ 9oing from a hea!y lifting regimen to an easier +as far as musle tension prodution goes high reps.lighter reps.lighter weights approah will not fore it to preser!e its musle mass$ The musle used to need its mass to mo!e hea!y shit, now you#re only as&ing it to mo!e light weights so there is no need for that big engine anymore$
#. Lactate$in%ucing training Coah 7oli:uin was the first one to bring to light the physiologial fat that there#s a diret orrelation orrelation between the amount of latate produed and the output of growth hormone$ This is the basis of his 9erman Body Composition ) and )) programs as growth hormone is a highly lypoliti +stimulates the release of fatty aids and anti-ataboli +musle defender hormone$ )t#s also one of the reasons why ;55 and <55m runners are so lean" these distanes lead to a giant latate prodution spanning o!er the whole body +a maximum <55m rae has often been desribed as hell on earth$ %ther athletes who do a lot of anaerobi lati wor& inlude bas&etball and ho&ey players, who are also :uite lean$
)n some regards, applying this onept to weight training does ha!e something in ommon with the preeding 'idioti' approah" it generally relies on slightly higher rep ranges$ hy/ Beause latate prodution is at its highest in sets lasting around =5->5 seonds$ So if eah repetition lasts < seonds +let#s say a ? seonds eentri and @ seond onentri, hitting the ideal time under tension for latate prodution re:uires @;-@A reps per set$ (owe!er, the differenes between this approah and the first one are that you drastially redue the rest inter!als +shoot for ?5 seonds, normally alternate exerises for musle groups that are 'far away' from eah other +to inrease o!erall whole-body latate prodution, and don#t use too muh !olume per musle group +in a typial bodybuilding 'utting program' you might do ;5 sets per body part$ The short rest inter!als and use of multiple musles per session 3a& up latate le!els, whih inrease 9( prodution$ So ompared to the traditional 'utting' approah, this seond method is more effeti!e at stimulating fat loss and proteting musle mass$
&. Heay lifting to "rotect muscle mass This is the philosophy hampioned by many top oahes$ !en )#!e written an artile detailing this approah in depth$ )t is now athing up in the bodybuilding irles sine more and more elite bodybuilders &eep lifting as hea!y as they an during their pre-ontest period$
e#!e all seen Donnie#s A55lbs deadlift ;-? wee&s out from the Mr$ %lympia or Eohnny Ea&son ompeting in powerlifting ?-< wee&s prior to the Toronto pro +bodybuilding show$ 1orian *ates, Mar 1ugdale, Lee 7riest, and se!eral others are also proponents of lifting hea!y year-round to &eep their musle mass" they don#t hange their training between the off-season and pre-ontest periods$ They let the ardio and diet drop the fat and simply lift weights to preser!e musle mass$ )t ma&es sense, too$ hen in a alories-restrited state, your body will loo& to drop some musle tissue to alle!iate its daily energy needs$ Simply put, musle is energy-expensi!e and when there#s a shortage of energy +alories and nutrients it needs a darn good reason to &eep it there8 The best way to maintain musle mass is to gi!e your body a good reason to &eep it, and that reason is to lift hea!y$ Lifting hea!y weights re:uires a lot of musle tension, and that needs the musle to be strong$ To &eep up with the demand, your body will ha!e no hoie but to maintain +or e!en inrease its musle mass$
So as you an see we ha!e two !iable options when it omes to seleting a lifting approah during our fat loss phase" lifting hea!y and lifting to maximie latate prodution$
' thir% "layer comes into the game... But that isn#t all there is to it$ ) pi&ed up a little something from 1r$ Eohn Berardi that an maximie fat loss e!en more$ This little something ame to me when reading his exellent piee on the G-Flu phenomenon$ EB noted, rightfully so, that athletes engaging in se!eral different types of training were leaner despite a pretty high alori inta&e$ )#!e seen this myself with elite ho&ey players who are lean and musular despite a less than spetaular diet$ ) use them as an example beause on a!erage, ho&ey players aren#t as genetially gifted as sprinters or football players$ hy are they so lean/ ell, first beause they do a lot of wor& in the anaerobi lati one" on the ie, on the tra& and in the gym, but also beause they must train using se!eral ompletely different methods +they need strength, power, endurane, latate tolerane, agility, et$$ The !aried physial demands they must fae lead to what )#!e alled 'h!peretabolis'$ e all &now that se!eral things ontribute to our daily energy expenditure +the amount of alories we burn during a day" @$
%ur basal metaboli rate whih is the amount of alories our body uses during a ;< hour period, e!en at omplete rest$ ;$ %ur ati!ity le!el" more ati!ity e:uals more fuel used up$ ?$ The thermi effet of feeding" digestion re:uires alories G eating more often inreases alori expenditure, and protein also needs more energy to be digested and absorbed than arbs and fats +EB has written a lot on this sub3et$
<$
%ur body#s maintenane of thermal homeostasis" for example, when it#s old outside your body must produe more heat to maintain its temperature$ This re:uires alories$ (owe!er, one thing that we don#t fator in is the adapti!e response of our body$ Simply put, your body needs energy and nutrients to adapt to a physiologial stress$ !ery time your body needs to repair and build-up a struture +musle for example, it needs energy to fuel the proess and nutrients for raw material$ Heed to repair musle after a gruelling lifting session/ That#s gonna ost you some fuel and protein8 *our ner!ous system and ell membranes also need restoration/ *ep, more alories, plus some lipids and protein$ Heed to ma&e that big brain of yours funtion/ *ou need arbs +or &etones2 in other words energ! 8 0s you an see, adaptation re:uires energy and nutrients$ So it stands to reason that the more your body needs to adapt to physial stress, the more nutrients and energy it re:uires$ So ha!ing to adapt more fre:uently and to a greater extent will 3a& up your daily energy expenditure$ Furthermore it will 3a& it up for a relati!ely long period of time beause most adaptations aren#t instantaneous$$$ hene the term hypermetabolism$ %&ay, so what am ) getting at/ %nly using one type of training :ui&ly leads to a derease in the adapti!e demand$ )f you always train the same way, your body will rapidly beome effiient at that type of wor& and as a result, eah session won#t represent muh stress, whih also means that you don#t need to adapt as muh$ Less adapti!e demand e:uals a lower alori expenditure$ By using se!eral types of training in your wee& +or e!en day you pre!ent, at least to some degree, an exessi!e effiieny that would derease the
need to adapt$ The more different the types of training are, the more effeti!e at pre!enting super-effiieny your program will be$ So what )#m saying is that to lose fat it#s best to inlude se!eral different types of physial ati!ity in your wee&ly shedule$
The four horsemen of the fat a"ocaly"se %&ay, so ) ould ha!e done better with that subtitle8 But the message )#m about to on!ey is that to maximie fat loss we#ll need four different types of training$ ell, we don#t absolutely need all four, but the more of them you inlude in your own shedule, the more results you#ll ha!e$ These four aspets of our fat loss training approah are" @$ ;$ ?$ <$
(ea!y lifting Latate-induing lifting 0erobi wor& 0naerobi alati energy systems wor&
Heay lifting 0s we saw earlier, the ob3eti!e of the hea!y lifting portion of our training is maintenane or e!en an inrease in musle mass while in a fat loss phase$ )n the approah ) reommend, you should ha!e one or two hea!y lifting sessions per wee&$
%b!iously, only ompound mo!ements are used on that day$ Sine you#ll be using alori restrition, you#ll need to minimie o!erall training !olume to a!oid o!erstressing your strutures$ For this reason you don#t need +and should not do any diret hea!y wor& for the bieps, trieps, and shoulders$ These musles will get hit suffiiently from the other hea!y exerises to aomplish our main ob3eti!e +maintain o!erall musle mass$ 1uring a alori restrition phase, it doesn#t ma&e muh sense to use a ton of exerises sine your body isn#t li&ely to add a lot of musle mass anyway$ )t#s not a time to wor& on your wea&nesses or balane.symmetry, but simply to hold on to as muh mass as you an$ )f you#re using two wee&ly hea!y sessions ) suggest di!iding the body in two" 1ay @" Chest and Ba& 1ay ;" Iuads and (amstrings
These wor&outs should loo& li&e this" 0@$
Main hest exerise +1B press, inline 1B press, wide grip benh
press, et$ G <-J reps Ho rest +or @5 se$ to hange exerises, as oah 7oli:uin would say 0;$
Chest seondary exerise +1B flies, ross-o!er, et$ - J-A reps
Ta&e ; minutes of rest, then mo!e on to$$$ B@$
Main ba& exerise +weighted hins or pull-ups, hest-supported
row, @-arm row, et$ - <-J reps Ho rest B;$
Seondary ba& exerise +any ba& exerise desribed in my Torso
Solution artile - J-A reps Ta&e ; minutes of rest then get ba& to 0@$ 7erform eah superset =-J times$ The same logi +main seondary exerise superset applies for the :uads and hams$ How, )#m not one of those 'you don#t need diret arms wor&' guys$ ) do belie!e that to aiize your arm sie you do need at least some diret bieps and trieps wor&$ (owe!er, &eep in mind that this type of program is used during afat loss phase$ *ou#re not going to maximie anything2 all you an aomplish is to minimie musle loss$ So in that regard adding a ton of diret upper arm wor& isn#t neessary$ (owe!er, you an still add a few sets of urls or trieps wor& at the end of the hest.ba& wor&out$
Lactate$in%ucing lifting
The ob3eti!e of a latate-induing session is to stimulate growth hormone release +as well as burn a lot of alories for fuel !ia a wholebody latate prodution$ The more the number of musles are in!ol!ed in the proess, the more effeti!e the session will be$ So in that regard we should respet these guidelines" @$ ;$ ?$ <$
or& the whole body Minimie rest-inter!als +or maximie the wor&-to-rest ratio Kse sets lasting =5->5 seonds +@;-;5 reps 0lternate exerises for musle groups that are far away from eah other and 'unrelated' The approah ) reommend is a deri!ati!e of Bob 9a3da#s 7eripheral (eart 0tion training +7(0, whih is an early form of iruit training that 9a3da used to win the @4JJ Mr$ 0meria bodybuilding title$ *ou#ll perform two or three different iruits of = exerises per day, eah iruit being performed three times$ There#s no rest between the exerises within the same iruit and you an rest for @-; minutes one all three sets of a iruit ha!e been ompleted$
Circuit A (12-15 reps per set) 0@$ (oriontal pushing exerise 0;$ Iuads-dominant exerise 0?$ (oriontal pulling exerise 0<$ (amstrings-dominant exerise 0=$ 0bdominal exerise Ho rest between exerises within the iruit +or as little as possible$ 7erform the iruit three times$
Circuit B (15-20 reps per set) B@$ ertial pushing exerise B;$ Iuads-dominant exerise B?$ ertial pulling exerise B<$ (amstrings-dominant exerise B=$ 0bdominal exerise Ho rest between exerises within the iruit +or as little as possible$ 7erform the iruit three times$
Circuit C – OPTIONAL (15-20 reps per set) C@$ Bieps exerise C;$ Cal!es exerise C?$ Trieps exerise C<$ 0bdominal exerise C=$ Shoulder isolation exerise Ho rest between exerises within the iruit +or as little as possible$ 7erform the iruit three times$ The latate-induing sessions are performed twie a wee&2 they should not be performed before a hea!y lifting session to a!oid a derease in performane$ Limit strength is something that annot be trained effiiently in a fatigued state$ So far a wee&ly shedule would loo& li&e this" • • • • • • •
1ay @" (ea!y lifting hest.ba& 1ay ;" Latate-induing wor&out @ 1ay ?" %FF 1ay <" (ea!y lifting :uads.hams 1ay =" %FF 1ay J" Latate-induing wor&out ; 1ay >" %FF
'ero(ic )or* *es, steady-state aerobi wor& is o!errated, but it an still ontribute to the fat loss proess, espeially in !iew of the hypermetaboli aspet of alori expenditure$ That ha!ing been said, doing too muh steady-state ardio is indeed a sure-fire way to lose musle mass +espeially in the lower body so we don#t want to turn into gerbils by running on the wheel <-= times per wee&$ 0erobi wor& by itself is pretty ineffeti!e, but doing it for a relati!ely short period of time +;5-?5 minutes at the end of the latate-induing sessions an enhane the effiay of that day" the L)S drastially inreases fattyaids mobiliation beause of the inrease in growth hormone$ 0dding a short steady-state aerobi session at that point will help you use up more of these released fatty aids$ This approah will ma&e eah ;5?5 minutes session as effeti!e as aerobi wor&outs ;-? times as long, without the ris& of leading to musle loss$ e an now update our wee&ly shedule to" • •
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1ay @" (ea!y lifting hest.ba& 1ay ;" Latate-induing wor&out @ ;5-?5 minutes of steady-state aerobi wor& 1ay ?" %FF 1ay <" (ea!y lifting :uads.hams 1ay =" %FF 1ay J" Latate-induing wor&out ; ;5-?5 minutes of steady-state aerobi wor& 1ay >" %FF
'naero(ic alactic energy systems )or*
Thin& 'sprint'$ 0lati means 'without an aumulation of latate'$ 0s we saw earlier, latate is maximied by intense efforts lasting =5->5 seonds$ (owe!er, there#s still a good amount of latate being produed in those lasting ?5-<5 seonds$ So when training in the alati energy system, you should shoot for energy system wor& lasting ;5 seonds or +preferably less$ ) personally li&e ?5 and J5m sprints for that purpose, in other words 'speed wor&'$ Speed.alati wor& is muh li&e strength wor& in that it#s all but impossible to effiiently train that apaity in a fatigued state$ )t#s also pretty metabolially and neurally draining$ So for that reason you an#t perform the alati session$$$ @$
The day before a strength wor&out +as it will drain your CHS too muh to maximise strength ;$ The day after a strength wor&out +for the same reason ?$ The day after a latate-induing wor&out +beause of residual fatigue So the only solution is to perform the alati session on the same day as another wor&out$ Sine we are already doing steady-state ardio on the latate-induing days, we an only put the alati wor& on the same day as a strength wor&out$ *es, there will be some CHS drainage ta&ing plae, but it#s still the best solution to fit our needs$ The only real option is to use one alati session per wee& and to do it on the same day as the upper body strength wor&$ ) personally prefer to do the strength session in the 0M +beause Testosterone le!els are at their highest and the alati session between < and J7M +beause naural ati!ation is at its highest$ (owe!er, ) understand that this shedule isn#t always ideal beause of wor&$ *ou an remedy this situation by starting your training wee& on Sunday +so day @
beomes a Sunday or on whate!er day is the easiest to shedule for you$ So now the omplete wee&ly shedule beomes" • •
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1ay @" (ea!y lifting hest.ba& alati wor& 1ay ;" Latate-induing wor&out @ ;5-?5 minutes of steady-state aerobi wor& 1ay ?" %FF 1ay <" (ea!y lifting :uads.hams 1ay =" %FF 1ay J" Latate-induing wor&out ; ;5-?5 minutes of steady-state aerobi wor& 1ay >" %FF How, for the alati session ) do suggest sprinting$ (owe!er sprint yling an also be an option$ )f you selet sprints as an option ) suggest &eeping the total distane for the session at around ?55-<55m at the maximum$ For example you ould perform" < x ?5m +@;5m total ? x J5m +@A5m total ?55m or$$$ J x ?5m +@A5m total ; x J5m +@;5m total ?55m or $$$ = x J5m ?55m or$$$ @ x ?5m, @ x J5m, ; x @55m ;45m et$
The rest inter!als should be pretty similar to that used during a limit strength session$ For example, in this program you ha!e around = minutes between sets of the same main exerise$ For example, after your hest superset you ha!e ; minutes of rest before you hit the ba&$ Then the hest ontinues to rest for the @ minute or so of the ba& set$ Then you ha!e another ; minutes of rest before getting ba& to the hest$ So for our sprints, ?-= minutes of rest should be used$ The &ey is to be totally rested before hitting the next sprint$
Lean mean machine This training approah, when ombined with an intelligent nutrition program will allow you to maximise fat loss while &eeping all of your musle mass +e!en add some$ Hot only that, but it will also allow you to de!elop se!eral physial apaities, ma&ing you a more funtional and athleti human being$ *ou#ll loo& good ne&&id, but will also perfor good ne&&id, if you ath my drift8
METODO DE DESTRUCCION DE L A GRASA CHRISTIAN THIBAUDEU
Llegada la época de defnición, aunque alguno aún estemos en otra etapa debido a que nuestros obeti!os son m"s leanos # no el !erano, a todos nos gustar$a tener un método de destrucción de la grasa ideal para perderla lo m"s r"pido posible #, si pudiera ser, perdiendo la m$nima cantidad de músculo posible% &ueno, #a sabemos que la cla!e para perder la grasa es principalmente la dieta, as$ que esto no lo !amos a tocar en esta entrada, !amos a 'ablar del método de destrucción de la grasa de Christian Thibaudeau ,
preser!ando el m"(imo músculo posible% )o# en este post trataremos los tres métodos de entrenamiento que se suelen usar*
1. Entrenamiento de muchas repeticiones a bajo peso La gran ma#or$a de personas, sobre todo las que se inician en el gimnasio, incluso muc'os monitores recomiendan, usan este método que se basa que para defnir debes aumentar el número de las repeticiones por serie # baar el peso% +eguro que es suena este tema que #a 'emos tratado muc'as !eces, incluso en este debates ftness* la defnición con poco peso # muc'as repeticiones% +eguro que 'as odio lo t$pico en el gimnasio, ahora, como quiero defnir, tengo que hacer de 15 a 20 repeticiones porque para volumen hago de 8 a 12 -% +e basan en que las series con altas repeticiones a.aden un e(tra al músculo que lo que 'acen es cincelarlo o esculpirlo m"s, algo totalmente absurdo% )a# que tener en cuenta que por muc'as repeticiones que se 'agan a la 'ora de defnir, e incluso metiendo las amosas superseries, no !as a conseguir un gasto energético tan elevado como piensan los deensores de este método de entrenamiento, as$ que tu $ndice de grasa sólo por esto no !a a baar # encima conseguir"s perder músculo ienes de entrenar pesado # pasas de de repente a entrenar li!iano que 'ace que tu cuerpo no crea
interesante preser!ar músculo #a que necesita músculo para mo!er pesos alto, si encima tiene una carencia de energ$a, debido a tu dieta, lo que !a a 'acer es intentar perder ese exceso de músculo para que la necesidad calórica 2metabolismo sea menor%
2. Entrenamiento de liberación de ácido láctico +eguro que sabr"s que el ácido láctico est" relacionado con la liberación de la 'ormona de crecimiento 24), # que la 4), aunque en adultos no sir!e para 'ipertrofar 2la endógena, la que creamos nosotros, es una 'ormona lipol$tica 2estimula la liberación de "cidos grasos # adem"s es anti5catabólica 2preser!a el músculo% 6sta es la base del )8 cardio!ascular, del que tantas !eces os 'emos 'ablado en itónica, esas series
e(plosi!as mecladas con eercicio cardio!ascular moderado o incluso paros totales% :uanto m"s dierencia e(ista entre ambos tipo de cardio 2e(plosi!o5 moderado más grande será la liberación de ácido láctico # por ende la liberación de 4)% ;n )8 con pesas se 'ar$a usando rangos de repeticiones mu# altos, #a que la liberación de lactato se hace con series de entren ! " #! segundos, si cada repetición es de < segundos se necesitan entre 1= # 1> repeticiones por serie% :on =0 o m"s series por músculos # tiempos de descanso mu# baos, en torno a los 30 segundos% 6ste segundo método es m"s eecti!o en estimular la pérdida de grasa # proteger la masa muscular que el primero%
$. %evantamiento con altas cargas para proteger músculo ?uedo decir que esto# de acuerdo con que es una de las meores ormas de mantener el músculo cuando se defne, de 'ec'o la gran ma#or$a de los entrenadores la dan como la meor orma de 'acer la defnición, manteniendo las cargas altas # el número de repeticiones que se 'ac$an en !olumen% La cla!e, como siempre 'emos dic'o, es dear que la dieta hagas su e&ecto # sea la que quema la grasa, inclu#endo algo de eercicio cardio!ascular, pero es algo que #a 'emos comentado en un este post sobre si se puede defnir sin cardio que no es totalmente necesario 6stando en régimen calórico bao el cuerpo 'uerrá 'uitar músculo para baar el metabolismo as$ que debes
darle una raón para que lo preser!e, # esa raón es mo!er pesos altos, #a que para eso se necesita músculo, # para seguir con ese trabao que le e(iges lo único que puede 'acer tu cuerpo es mantener la m"(ima cantidad de músculo posible% 6n la pró(ima entrada 'ablaremos sobre nue!o actor a tener en cuenta* la respuesta adaptativa de nuestro cuerpo, es decir, tu cuerpo necesita tambien de energ$a # nutrientes para adaptarse a un estrés fsiológico, cada !e que tu cuerpo necesita regenerar músculo necesita energ$a para dar combustible al proceso # nutrientes para los ladrillos%
@étodo de destrucción de la grasa de :'ristian 8'ibaudeau 2
6n la primera parte delmétodo de destrucción de la grasa de Christian Thibadeau 'ablamos de tres métodos de baar grasa, dos de los cuales los dimos por !"lidos% ;no de ellos consist$a en realiar un entrenamiento que acti!ara el "cido l"ctico # otro en entrenar con cargas altas para proteger el músculo% ?ero según Christian Thibaudeau e(iste una tercera orma de quemar grasa bas"ndose en los estudios del Ar% Bo'n &erardi, dentro del enómeno 45Clu(, los cuales !ieron como los atletas que participaban en dierentes tipos de entrenamiento estaban m"s defnidos aunque su dieta uera mu# calórica%
El hipermetabolismo ?or norma los sprinters o ugadores de útbol americano suelen estar mu# defnidos, aunque se puede pensar que es debido a su buena genética # dieta estricta, mu# necesaria para realiar estos dos deportes de élite% ?ero un caso aparte se podr$a decir de muc'os ugadores de 'ocDe#, los cuales también suelen estar de(nidos " musculosos con una dieta m"s calórica% +i nos famos en el entrenamiento que realian estos deportistas podemos !er como sus entrenamientos se mue!en en una ona anaeróbica l"ctica de dierentes modalidades* en el 'ielo, en la pista # en el gimnasio% Edem"s sus entrenamientos son mu# !ariopintos # con dierentes obeti!os como uera, poder, resistencia, tolerancia l"ctica, agilidad, %%% 8odas esas demandas $sicas les lle!a a lo 'ue se conoce hipermetabolismo%
)actores 'ue in*u"en en nuestro metabolismo 6(isten bastantes actores que !an a inFuir # contribuir a que la cantidad de calorias que quemamos durante el d$a aumente considerablemente, es decir, a 'acer que nuestro metabolismo diario sea más alto # necesitemos de m"s energ$a diaria para mantenernos acti!os% 6stos actores los tratamos en el primer paso de tu dieta paso a paso, los cuales son* •
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El metabolismo basal* no es m"s que la cantidad de calor$as que nuestro cuerpo necesita un d$a completo para mantenerse simplemente !i!iendo, sin tener en cuenta ningún concepto m"s que el fsiológico puro% +ivel de actividad * cada persona cada d$a tiene una acti!idad e(tra que debe realiar, en la que 'a# que tener en cuenta tanto la acti!idad que se realiar en el trabao, no es lo mismo un alba.il que un teleoperador, # la acti!idad deporti!a que se realice ese d$a en concreto% El e&ecto térmico de los alimentos* 'emos !isto cientos de etiquetas con los macronutrientes de los alimentos que ingerimos pero cada uno de ellos requiere de una calor$as para digerirlos las cuales 'a# que tener mu# en cuenta 2por eemplo la prote$na necesita m"s energ$a para ser digerida # absorbida que los carbo'idratos # las grasas 2B& 'a escrito muc'o sobre este tema %a homeostasis térmica* es un concepto que no se suele tener mu# en cuenta pero el cuerpo necesita m"s o menos calor$as dependiendo del clima que 'aga, de
a'$ que cuando 'ace muc'o r$o nuestro cuerpo debe producir m"s calor para mantener nuestra temperatura, es decir m"s calor$as%
%a respuesta adaptativa de nuestro cuerpo Guestro cuerpo va a su&rir un estrés (siológico debido al entrenamiento # estrés que le estamos pro!ocando con nuestra acti!idad, # cada !e que debe regenerar o reconstruir músculo !a a necesitar energ$a para realiar ese proceso # también nutrientes para sustentarlo% Guestro cuerpo se debe adaptar a la exigencia , por eemplo cada !e que 'acemos pesas en el gimnasio, !a a tener que tirar de calor$as # prote$nas para regenerar el músculo, necesitar" de grasas # prote$na para regenerar las membranas celulares o 'idratos para que tu cerebro uncione% 6sto 'a# que tenerlo en cuenta, es decir, 'a# que tener que la respuesta adaptati!a que nuestro cuerpo debe de dar a las e(igencias a las que le sometemos d$a a d$a
necesita de un requerimiento calórico # nutrientes% :ae por su propio peso decir que cuanto más &recuente sea esa necesidad de adaptación ma"or será el gasto diario # m"s tiempo lle!ar" #a que esas adaptaciones no son instant"neasH de a'$ el término 'ipermetabolismo%
Conclusión del hipermetabolismo +i eres de los que centra siempre su entrenamiento en un mismo tu cuerpo se ir" adaptando # esto conlle!ar" a que no se estrese demasiado, no necesite adaptarse tanto, por tanto consuma menos% ?or el contrario si usas di&erentes tipos de entrenamiento mu" habitualmente más necesidad a adaptarse le e(igir"s a tu cuerpo* por tanto m"s gasto calórico, m"s pérdida de grasa% 6n la siguiente # última entrada del método !eremos como combinar todo lo que 'a descrito :'ristian 8'ibaudeau en estas dos entradas para poner en marc'a el método de destrucción de grasa , con un eemplo de rutina que ser" las delicias de muc'os itónicos%
@étodo de destrucción de la grasa de :'ristian 8'ibaudeau 2#
Llegamos a la última parte del método de la destrucción de la grasa de Christian Thibaudeau una !e que #a 'emos tocado, eun una primera entrada, los métodos que se usan para quemar la grasa #, en una segunda entrada, el 'ipermetabolismo # los actores que inFu#en en nuestro metabolismo% :on lo !isto en las entradas anteriores del método destrucción de la grasa de Christian Thibaudeau queda claro que 'a# < entrenamientos a tener en cuenta para quemar la grasa* entrenamiento pesado, entrenamiento para promo!er el "cido l"ctico, entrenamiento aeróbico # entrenamiento anaeróbico al"ctico% 6n esta entrada !amos a !er como entrenar cada uno de ellos%
6ntrenamiento pesado Aentro de una semana de entrenamiento, 8'ibaudeau, recomienda que dos de ellos sean con pesos altos, # los cuales se basan en mo!imientos compuestos centr"ndonos en músculos grandes sin 'acer trabao espec$fco pesado para para b$ceps, tr$ceps # 'ombros #a que se trabaan sinérgicamente # debemos centrarnos en nuestro objetivo principal 'ue es 'uemar grasa pero manteniendo la masa muscular total% ;no de los d$as se entrenar" pec'o # espalda # el otro d$a se entrenar" cu"driceps # emoral, aunque si te quedas con ganas de 'acer algo de b$ceps # tr$ceps puedes meter unas series tras el pec'o # espalda, pero no es !ital en la defnición% 6l entreno ser$a con una superserie de un
grupodescansar # meter otra superserie del otro grupo% eamos un eemplo del d$a de pec'o # espalda 2para cu"driceps # emoral ser$a igual*
6ntrenamiento para promo!er el "cido l"ctico 6l obeti!o de esta sesión es estimular la liberación de "cido l"ctico que promueva la generación de hormona de crecimiento # esto se consigue trabaando todo el cuerpo, baando los descansos, con series de I05 70 segundos 21=5=0 repeticiones # alternando eercicios por grupo muscular que est"n Jleos- uno de otro # no Jrelacionados-% :'ristian 8'ibaudeau sugiere para ello basarse en el entrenamiento de circuitos de &ob 4ada 2 @r% Emérica en 19KK con la que se 'ace cada d$a tres !eces dos o tres circuitos di&erentes de cinco eercicios por d$a, sin descanso entre eercicios% 6sto lo 'aremos dos d$as
semanales, por lo que #a tenemos < d$as de entrenamiento defnidos%
:omo se 'a dic'o arriba el circuito C es opcional% 6ntre los circuitos 'a# que descansar 1 o = minutos%
6ntrenamiento aeróbico )a# que tener en cuenta que 'acer muc'o cardio es una manera para perder músculo 2especialmente en el cuerpo inerior por lo que no se recomiendo correr < o I d$as a la semana, se deber" 'acer tras el entrenamiento l"ctico con periodos cortos de tiempo 2=0530 minutos para apro!ec'ar los "cidos grasos liberados por el L+ debido al incremento de la 'ormona de crecimiento% E.adiendo una corta sesión de trabao aeróbico en ese punto te a#udar" a usar m"s de esos "cidos grasos liberados% 6ste enoque 'ar" que cada sesión de 2!,$! minutos sea tan e&ectiva como entrenamientos aeróbicos 2 o $ veces más largos, sin el riesgo de perder músculo%
6ntrenamiento anaeróbico al"ctico :uando 'ablamos de entrenamiento al"ctico es que no se acumula ácido láctico , para lo cual 'a# que trabao en un sistema de energ$a que dure =0 segundos o menos, es decir, con esprines de entre 30 # K0 metros% 6so s$, nunca deber"s realiar esta sesión ni el d$a antes ni el de después de un entrenamiento de uera 2debido a que agotar" muc'o tu +G: para ma(imiar la uera, ni tampoco el d$a después de un entrenamiento l"ctico 2debido a la atiga residual 6ntonces la única solución es 'acer la sesión al"ctica el mismo d$a de otro entrenamiento # como los d$as de entrenamiento l"ctico #a corremos sólo nos queda poner la sesión de entrenamiento aláctico el mismo d-a 'ue
