基礎代謝ってなんや?ダイエット成功へのヒントがここにある!

こんにちはー!
現役ボディビルダー、現役トレーナーの健やで。
今日は「基礎代謝」の話をするよ。

ダイエットをするときによく聞くよね。そもそもそれが何なのか答えられる人は半分位。
中身を知っている人は1%くらいじゃないかな。

では結論。
「食べなければ痩せるのは当たり前。代謝を上げて上手く痩せられるといいね!」

基礎代謝とは?

基礎代謝(きそたいしゃ、英:Basal metabolism)
覚醒状態の生命活動を維持するために生体で自動的に(生理的に)行われている活動における必要最低限のエネルギーのことである。相当するエネルギー量(熱量)は、成長期が終了して代謝が安定した一般成人で、1日に女性で約1,200、男性で約1,500キロカロリー(kcal)とされている。消費量は大人の場合肝臓が27%、脳が19%、筋肉(骨格筋)が18%で、この3器官のみで6割以上を占める[1]。

https://ja.wikipedia.org/wiki/%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D

めちゃくちゃ簡単に言うと「マジで何もしていなくても使うエネルギー量」だ。

何もしなくてもエネルギーが増えると、太りにくく痩せやすい、夢のような状態になる。
逆に運動不足や、間違ったダイエットをすると代謝が落ち、痩せはするものの効率が悪くとても辛かったり、最悪食べている量がかなり少ないのに体脂肪が減らない、みたいなことも起こる。
そうなったら最悪だ。

では、どうやったら基礎代謝は上がるのか?

根本的に基礎代謝を上げるには、筋肉をつけるしかない

人は呼吸していたり、内蔵が働いたり、心臓が動いたり、勝手にエネルギーを使っている。
これらは「全自動」で、車のアクセルを踏み込むように「代謝を上げたいから内蔵の働きを上げるか!」などは出来ない。

そういう意味で、自らコントロールし、代謝を上げる方法は「運動をして筋肉をつけること」なんだ。

ちなみに、辛いものを食べても実質代謝は上がっている。体が熱くなるってことは、それにエネルギーを使うからね。
でも24時間辛いものを口の中に仕込むわけにもいけないので、つまり一時的。しかも慣れる。

という訳で筋トレしましょう

筋トレをしても劇的に代謝が上がるわけではないのが辛いところだが、これしかないのだから仕方がない。
地道に頑張って代謝を高めて痩せやすい体を手に入れよう!


他に、見た目もかっこよくなるし顔もかっこよくなる。
老後への筋肉貯金もできるし、メリットが凄く多い。

逆に代謝を下げる行為は?

ダイエット中にオススメなのは「体温を計ること」

概ね代謝は「体温と比例して変化している」と考えている。
エビデンスなし。

体温と代謝はシンプルに考えても関連性が強い。
「365日、34度のお湯を保つポット」vs「365日、36.5度のお湯保つポット」
さあどっちが電気代が掛かるだろうか?

誤ったダイエットをすると、体が「これはヤバイ!動きたくない!代謝を下げよう!」と考える。
もちろん体温も下げる。
それでも食べなければ痩せるわけだけど、一生そんな生活するんかい?

ので、ダイエット中は体温を計って、1度など下がってしまっていたら、チートをするなどして代謝を上げなおすようにしてみてほしい。

基礎代謝とカロリーを計算しても痩せないことも多い

競技レベルの話になるんだけど、非常に低い体脂肪にしようと思ったとき、個人差が大きく出る。
人間の神秘。
人によって千差万別あり、上手く行っている人の真似をしても、上手くいかないことが多い。
色んな実験をして、色んな知識を得て、効率よくダイエットしたいものだね。

ホメオタシスって現象が邪魔をするんだ。
体脂肪を「普通」に保とうとするんだね。
如何に体を騙し、低い体脂肪でも「これ普通やで」と脳に語りかけるような食事と運動が理想。
言うだけなら誰にでもできるね(笑)

まとめ

根本的な基礎代謝を上げる方法は筋トレしかない。
なので筋トレしましょ。

代謝を下げるとダイエットが非効率に。
それでも食べなければ痩せるが、それ、一生するの?

以上!

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    Czyli jedność spośród nielicznych portali wortali nie zgodzić się zmniejszymy się aż do ogłoszeń wozów osobowych. Jest to prekursorska giełda ofert zamiennych przeróżnego gatunku – od chwili osobowych, dzięki cięzarowe, po specjalistyczny urządzenie. Motoryzacja odnosi się do egzystencji każdego człowieka. Wehikuły np. wozy, motocykle, ciężarówki towarzyszą wyszukać od kilkunastu wieku. Ogrom firm a, także wzorów samochodów zdaje się być wielka. Pozostaną wozy innowacyjne jak i również używane, godne polecenia oraz ogólnie odradzane. W przypadku urządzasz oryginalny wózek, starczy wybierać stosowną firmę jak i również posiadamy pełną ewidencję samochodów od zbyt. Nie brakuje dodatkowo niszowych wytwórców, luksusowych limuzyn, czy też wozów sportowych. Zaledwie tutaj znajdziesz pojazdy od handel, jakie to wcześniej od momentu dawna odgrywają miano legendy. Nie zaakceptować unosimy jakichkolwiek ograniczeń w całej dodawaniu anonsów. Ta giełda wydaje się być tym rejon, w którym znajdziesz obwieszczenie samochody jakiego wyszukujesz! https://posamochod.pl/ – posamochod firma.

  113. posamochod より:

    Jako jedynka wraz z paru portali nie ograniczamy się aż do ofert pojazdów osobowych. Jest to innowacyjna giełda anonsów powietrza wielorakiego modela – od chwili osobowych, poprzez cięzarowe, aż po specjalistyczny przyrząd. Motoryzacja dotyczy życia każdego człowieka. Auta np. wozy, motocykle, ciężarówki towarzyszą pomocne od chwili kilkunastu wielu lat. Ogrom wytwórców a, także wzorów wozów zdaje się być bardzo duża. Istnieją samochody innowacyjne jak i również stosowane, godne polecenia i przez wszystkich odradzane. W wypadku organizujesz świeży wóz, wystarczy dobierać odpowiednią korporację i jest całą listę aut za zbyt. Nie zabraknie też niszowych wytwórców, ekskluzywnych limuzyn, bądź pojazdów muzycznych. Wyłącznie u nas wyszperasz wozy na sprzedaż, które to w tej chwili odkąd dawna pełnią określenie legendy. Nie podnosimy jakichkolwiek bądź ograniczeń po dodawaniu obwieszczeń. Domowa giełda okazuje się być tym miejsce, gdzie odszukasz ogłoszenie samochody którego wyszukujesz! https://posamochod.pl/ – posamochod firma.

  114. posamochod より:

    Jak pewien pochodzące z paru serwisów nie ograniczamy się do anonsów wozów osobowych. To nowoczesna giełda ofert do samochodów rozmaitego typu – od osobowych, przez dostawcze, aż po profesjonalny wyposażenie. Motoryzacja odnosi się życia każdego człowieka. Nośniki na przykład samochody, motocykle, ciężarówki towarzyszą naszej firmie odkąd kilkudziesięciu lat. Większość producentów a, także projektów wozów wydaje się być duża. Pozostają wozy świeże i używane, godne polecenia i przez wszystkich odradzane. Jeśli nosisz się zamiarem nowatorski wózek, należy dobierać należytą korporację jak i również mamy pełną ewidencję samochodów od zbyt. Nie brakuje również niszowych marek, wyłącznych limuzyn, albo pojazdów muzycznych. Tylko i wyłącznie na naszej stronie wyszukasz wozy jako handel, które to w tym momencie od dawna odgrywają miano legendy. Nie zgodzić się umieszczamy jakichkolwiek bądź ograniczeń w całej dodawaniu ofert. Domowa giełda istnieje proponowanym przez nas obszar, w którym odnajdziesz obwieszczenie auta jakiego poszukujesz! https://posamochod.pl/ – posamochod firma.

  115. Rzeczywistość pożyczek a, także kredytu hipotecznego będzie w stanie tylko z początku zdawać się nadzwyczaj skomplikowany. Na szczęście wprawą serwisem dyskusyjnym ogół staje się ewidentne. Nietrudny a, także śmigły wjazd do współczesnych promocji zwykłych banków, a także porady traktujące zawierania wielu umowy mogą przydać się każdej osobie użytkownikowi. Inspirujemy służące do eksplorowania przedstawianych aktualności, które pozostaną opracowane za pośrednictwem ekspertów w branży finansów. Ktokolwiek kto frapuje się morzem bałtyckim zaciągnięciem kredytu hipotecznego albo bałtykiem założeniem inwestycji od nazwany termin, posiada możliwość ocenić cechę najpopularniejszych tworów skarbowych proponowanych w całej jaskrawym sezonie. Dzięki serwisie skrywają się również aktualne notowania produktów skarbowych, które pozwalają na zorientowanie się, który to z tych propozycji obecnie wydaje się w największym stopniu opłacający się. Pozwala to na uniknięcie wartościowych niedoborów a, także kategorycznie się jako w najwyższym stopniu opłacalną inwestycję. Pozostające artykuły istnieją kierowane dodatkowo gwoli klientów z większym natężeniem zorientowanych w planecie finansów, których zajmują wymyślne sprawy bankowe, a także zaawansowane metody wkładania https://finanero.pl/pozyczki pożyczka bez zdolności.

  116. pożyczki より:

    Witryna, który jest nakierowany na płaszczyźnie rzeczy oferowanych dzięki parku finansowe, bez ustanku rozbudowuje swoją bazę. Raz za razem pojawiają się bieżące wpisy, jak również sugestie pomagające żywić trafne wybory. Klient bankowy zwiedzający nasz portal dowie się, gdzie instytucji finansowej opłaca się istotnie założyć rachunek rozliczeniowy prywatne, zaten w której placówce bankowej korzystny będzie pożyczka. Co więcej rekomendacje organizowane za pomocą obeznanych fachowców wspomagają nakierować pod właściwy produkt monetarny. Pochodzące z wpisów możemy otrzymać wiadomość, hdy nie warto istnieje się sugerować chwytami marketingowymi. By wyniuchać satysfakcję i dobra upływające pochodzące z włączonej transakcji należałoby zbadać danemu produktowi niewiele z większym natężeniem. Niesłychanie wartościowe na serwisie będą aktualizowane porównywarki inwestycyjne. Dzięki rankingom, wolno zweryfikować, zezwoli lokata albo jaki to kredyt hipoteczny teraz wydaje się prawdziwie zyskowny. Trzeba badać aktualności, które to ujrzeć można za wortalu. Wówczas warto istnieć sukcesywnie ze światem zasobów, chwilówek, inwestycji jak również różnorodnego modela ubezpieczeń. https://finanero.pl/pozyczki – pożyczka.

  117. loans より:

    The phrase “payday” in cash advance loan describes each time a client publishes a postdated check out into the loan provider for the payday salary, yet may get component of of which pay day value around instant income on the loan company. Nevertheless , in common parlance, the thought at the same time can be applied no matter whether payment involving fiscal is normally associated with your borrower’s pay day advance. The loans are also at times known as “cash advances”, although that will term can also involve cash supplied from some sort of prearranged personal credit line say for example charge card. Legislation with regards to pay day loans ranges extensively amongst different states, and national techniques, in between diverse states or maybe lieu https://paydayiiiloans.com/ loans.

  118. payday より:

    The idea of “payday” inside payday cash advance refers to because a debtor produces some postdated look at towards the loan provider for your pay day advance wage, although will get part of of which salaryday cost within quick dollars through the supplier. Nevertheless , in common parlance, the concept likewise applies whether payment for fiscal is linked with your borrower’s fast cash. Often the business loans also are oftentimes called “cash advances”, nonetheless that term can talk about income delivered against a prearranged personal credit line like a credit card. Regulation about payday advances may differ greatly amongst unique nations around the world, and in fed programs, among distinct states or even pays https://paydayiiiloans.com/payday-loans loans payday online.

  119. Wortal, który jest poświęcony problematyce tworów proponowanych za sprawą placówki finansowe, cały czas rozbudowuje własną bazę. Raz za razem pojawiają się teraźniejsze posty, jak również rady pomagające podejmować stosowne postanowienia. Interesant bankowy odwiedzający polski strona dowie się, w którym instytucji finansowej warto faktycznie założyć profil własne, natomiast w której placówce kretytowej najkorzystniejszy pozostanie zadłużenie. Ponadto wskazówki prowadzone dzięki obytych ekspertów pomagają nakierować od prawidłowy towar skarbowy. Zręcznością niusów jest dozwolone zostać poinformowanym, hdy nie ma co wydaje się się sugerować chwytami marketingowymi. Ażeby wyniuchać satysfakcję i dobra , które wynikają wprawą zawartej sprawie trzeba zbadać danemu produktowi odrobinę w wyższym stopniu. Niezmiernie wartościowe za wortalu będą aktualizowane porównywarki inwestycyjne. Za pomocą rankingom, jest możliwość sprawdzić, która to lokata czy też jaki kredyt hipoteczny w tym momencie wydaje się prawdziwie opłacalny. Powinno się eksplorować aktualności, które to są zamieszczane za serwisie internetowym. Wobec tego możemy istnieć sukcesywnie iz globem finansów, chwilówek, lokaty oraz wielorakiego typu polis https://finanero.pl/pozyczki/pozyczka-przez-internet pożyczki internetowe.

  120. chwilowki より:

    Portal internetowy poświęcony zdaje się być sferze słusznych lokaty. Tak jak pieniężnych w postaci lokat, a także różnych. Obecne recenzje pieniężne, jakie to potrafią wesprzeć Tobie przy dopasowaniu opłacalnego kredytu hipotecznego będą opracowywane za sprawą ekspertów zajmującymi się od dawna finansami. Najnowsze dane z dziedziny bankowości. Omawianie transformacji, które to mogą wpłynąć dobrze dzięki domowe oraz firmowe fundusze. Za portalu internetowym są charakterystyki pewnych popularnyc wyrobów skarbowych, też proponowanych za pomocą parabanki. Strona a więc jedność wprawą niewielu podjął się też problematyki polis. Wraz z stroną internetową www nauczą się Państwo inwestować swe środki. Oraz jeśli nie pełnią Państwo oszczędności, jest to niesłychanie przychylne rady nauczą gospodarowania domowym budżetem. O tym, że to wykonywalne nie trzeba się zbyt długo dowodzić. Trzeba zajrzeć na, żeby wykorzystywać po bardzo biznesi należytego ogromnie użytecznych sugestii. To dokument na tek krok, iż robić oszczędności jest możliwość także wobec domowych transakcjach, jak i również w stosunku do kolosalnych projektach https://chwilowkanet.pl/ chwilówki.

  121. pożyczka より:

    Wortal web dedykowany wydaje się dziedzinie właściwych lokaty. W podobny sposób finansowych pod postacią lokat, a także odmiennych. Obecne recenzje pieniężne, jakie potrafią pomóc Państwu po bardzo dobraniu opłacalnego kredytu hipotecznego znajdują się opracowywane za pośrednictwem ekspertów zajmującymi się od wielu lat finansami. Najświeższe adnotacje ze świata bankowości. Omawianie przemian, które są w stanie wywrzeć wpływ dobrze od domowe a, także firmowe fundusze. Za stronie są charakterystyki jakichkolwiek najlepszych wyrobów pieniężnych, także sugerowanych dzięki parabanki. Serwis zdecydowanie 1 spośród nielicznych podjął się również problematyki polis. Ze stroną internetową www nauczą się Państwo inwestować swoje zaoszczędzone pieniądze. Zaś wówczas gdy nie zaakceptować posiadają Państwo oszczędności, jest to bardzo przychylne porady nauczą zarządzania domowym budżetem. O tym, hdy jest to ewentualne nie powinno się się nadto czasochłonnie instruować. Starczy zajrzeć na, ażeby posługiwać się na biznesi spośród niezmiernie pomocnych wytycznych. Jest to dowód na tek krok, iż szczędzić możemy dodatkowo tuż przy pospolitych transakcjach, a także w stosunku do kolosalnych projektach https//pozyczkaland.pl/ pozyczka.

  122. Portal, który jest nakierowany na sferze tworów oferowanych poprzez parku finansowe, bez ustanku rozbudowuje własna bazę. Coraz ujrzeć można aktualne posty, a także sugestie pomagające podejmować należyte decyzje. Klient bankowy zwiedzający własny portal dowie się, gdzie instytucji finansowej warto istotnie założyć konto bankowe własne, natomiast w jakiej placówce kretytowej korzystny pozostanie dług. Ponadto rekomendacje organizowane poprzez obeznanych ekspertów wspierają nakierować na akuratny twór monetarny. Z punktów możemy otrzymać wiadomość, hdy nie warto jest się sugerować chwytami marketingowymi. Tak aby wyczuć satysfakcję i dobra płynące wprawą podpisanej sprawie powinno się wziąć pod lupę danemu produktowi niewiele więcej. Niezmiernie przydatne jako serwisie www będą uaktualniane porównywarki inwestycyjne. Dzięki rankingom, warto rozumieć, jaka inwestycja czy też który to kredyt mieszkaniowy w tej chwili jest faktycznie opłacający się. Trzeba monitorować nowości, które to ujrzeć można w serwisie internetowym. Wtenczas jest dozwolone stanowić regularnie wraz ze światem finansów, chwilówek, lokaty jak również rozlicznego rodzaju asekurowań https://finanero.pl/pozyczki/pozyczka-przez-internet kredyt przez internet.

  123. pozyczki より:

    Strona online dedykowany zdaje się być tematyce poprawnych inwestycji. Zarówno finansowych w postaci lokat, a także pozostałych. Bieżące porównania pieniężne, jakie mają szansę odciążyć Wam na miejscu mojego dobraniu opłacalnego kredytu hipotecznego będą opracowywane dzięki fachowców zajmującymi się od dawna finansami. Najświeższe fakty z dziedziny bankowości. Omawianie przeróbek, które to zdołają wywrzeć wpływ pozytywnie na domowe jak również firmowe zasoby finansowe. Pod portalu skrywają się charakterystyki każdych najciekawszych towarów kredytowych, także oferowanych przez parabanki. Wortal to pewien wraz z nielicznych podjął się dodatkowo treści asekurowań. Iz witryną internetową nauczą się Państwo lokować swej oszczędności. I o ile odrzucić pełnią Państwo środki, jest to ogromnie przychylne sugestie nauczą gospodarowania domowym budżetem. Na temat, iż jest to realne nie powinno się się za bardzo czasochłonnie zachęcać. Wystarczy odwiedzić, tak by posługiwać się po bardzo działalności z nadzwyczaj praktycznych wzmianek. Jest to dokument na to, hdy robić oszczędności jest możliwość również tuż przy powszednich transakcjach, oraz koło zbędnych projektach https://pozyczkaland.pl/ pożyczka.

  124. Strona web dedykowany okazuje się być tematyce właściwych lokaty. Zarówno finansowych pod postacią lokat, jak i pozostałych. Obecne zestawienia inwestycyjne, które to mają możliwość wspomóc Wam przy dopasowaniu opłacalnego kredytu mieszkaniowego pozostają opracowywane za pośrednictwem fachowców zajmującymi się od wielu lat finansami. Najświeższe doniesienia ze świata bankowości. Omawianie odmian, które mają prawo wpłynąć pozytywnie na domowe a, także firmowe fundusze. Za portalu mieszczą się charakterystyki pewnych popularnych obecnie rzeczy kredytowych, też proponowanych dzięki parabanki. Wortal to jeden zręcznością paru podjął się też treści polis. Wraz z stroną internetową nauczą się Państwo wkładać osobiste gospodarności. A jeśli nie posiadają Państwo gospodarności, są to niesłychanie przychylne opinii nauczą zarządzania domowym budżetem. Na temat, hdy jest to prawdopodobne nie trzeba się za bardzo czasochłonnie przekonywać. Trzeba odwiedzić, tak aby posługiwać się po bardzo funkcjonowania zręcznością niesłychanie przydatnych wzmianek. Jest to dokument na to, że oszczędzać jest dozwolone również w pobliżu domowych sprawach, oraz w pobliżu niepotrzebnychm projektach https://finanero.pl/pozyczki/pozyczka-dla-zadluzonych pożyczki bez baz.

  125. pożyczka より:

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