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!

コメント

  1. buy cbd online より:

    I’m the co-founder of JustCBD Store label (justcbdstore.com) and am aiming to expand my wholesale side of company. I really hope that anybody at targetdomain give me some advice ! I thought that the most suitable way to do this would be to reach out to vape stores and cbd stores. I was hoping if anyone could suggest a reliable web-site where I can buy Vape Shop B2B Sales Leads I am presently taking a look at creativebeartech.com, theeliquidboutique.co.uk and wowitloveithaveit.com. Not exactly sure which one would be the best option and would appreciate any assistance on this. Or would it be simpler for me to scrape my own leads? Ideas?

  2. процесс, требующий очень вдумчивого и аккуратного подхода читайте ответы юристов ликвидация ООО а так же субсидиарная ответственность учредителя

  3. Umut Alpaslan より:

    Great web site you have here.. It’s hard to find quality writing like yours nowadays. I honestly appreciate individuals like you! Take care!!

  4. Scopiers より:

    Oh my goodness! Incredible article dude! Thank you so much, However I am having issues with your RSS. I don’t know the reason why I cannot join it. Is there anybody else having identical RSS issues? Anyone who knows the solution can you kindly respond? Thanx!!

  5. Frances Gomey より:

    I could not resist commenting. Very well written!

  6. Tribe Of Dads より:

    Hello! I just wish to offer you a huge thumbs up for your excellent information you have right here on this post. I will be returning to your blog for more soon.

  7. E Backers より:

    This excellent website truly has all the information and facts I wanted about this subject and didn’t know who to ask.

  8. Webs Noogie より:

    Hello there! I could have sworn I’ve been to this web site before but after browsing through many of the articles I realized it’s new to me. Anyhow, I’m definitely delighted I came across it and I’ll be book-marking it and checking back often!

  9. Three Fat より:

    An impressive share! I have just forwarded this onto a colleague who had been doing a little research on this. And he actually bought me lunch simply because I discovered it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanks for spending some time to discuss this topic here on your site.

  10. Keder Band より:

    This website was… how do you say it? Relevant!! Finally I’ve found something which helped me. Cheers!

  11. Having read this I thought it was very informative. I appreciate you spending some time and energy to put this short article together. I once again find myself personally spending a lot of time both reading and leaving comments. But so what, it was still worth it!

  12. Plumber Online より:

    I must thank you for the efforts you have put in writing this website. I really hope to view the same high-grade content by you in the future as well. In truth, your creative writing abilities has motivated me to get my very own website now 😉

  13. Great site you have here.. It’s difficult to find good quality writing like yours nowadays. I truly appreciate individuals like you! Take care!!

  14. DVM Bali より:

    I really like it when people come together and share opinions. Great blog, stick with it!

  15. sim so dep より:

    You have made some decent points there. I looked on the web for more info about the issue and found most individuals will go along with your views on this site.

  16. SEO Uk より:

    Next time I read a blog, Hopefully it does not fail me just as much as this particular one. After all, I know it was my choice to read, however I really believed you would probably have something interesting to talk about. All I hear is a bunch of complaining about something you could possibly fix if you weren’t too busy searching for attention.

  17. Mt Drain より:

    Excellent article! We are linking to this particularly great content on our site. Keep up the great writing.

  18. Good article. I’m experiencing many of these issues as well..

  19. Mt Drain より:

    You ought to take part in a contest for one of the most useful sites on the internet. I’m going to recommend this website!

  20. Spot on with this write-up, I truly feel this amazing site needs far more attention. I’ll probably be returning to see more, thanks for the information!

  21. May I simply just say what a relief to uncover an individual who actually knows what they’re talking about on the net. You actually understand how to bring an issue to light and make it important. A lot more people should read this and understand this side of the story. I can’t believe you are not more popular since you definitely have the gift.

  22. Greek SEO より:

    Spot on with this write-up, I actually feel this site needs far more attention. I’ll probably be returning to see more, thanks for the information!

  23. Nice post. I learn something totally new and challenging on websites I stumbleupon everyday. It’s always useful to read articles from other authors and use something from other web sites.

  24. Abdul Salway より:

    I blog quite often and I genuinely appreciate your content. Your article has truly peaked my interest. I am going to take a note of your site and keep checking for new details about once a week. I opted in for your Feed too.

  25. Balance 6 より:

    You’re so awesome! I do not think I’ve truly read something like this before. So great to discover somebody with genuine thoughts on this issue. Seriously.. thank you for starting this up. This website is one thing that is needed on the internet, someone with a little originality!

  26. jon manzi より:

    There is definately a great deal to know about this subject. I love all of the points you’ve made.

  27. It’s nearly impossible to find knowledgeable people on this topic, but you seem like you know what you’re talking about! Thanks

  28. Simple Skin Wc より:

    Aw, this was an incredibly nice post. Taking a few minutes and actual effort to make a top notch article… but what can I say… I hesitate a lot and don’t manage to get nearly anything done.

  29. Si mall より:

    Nice post. I learn something totally new and challenging on sites I stumbleupon every day. It will always be interesting to read articles from other authors and use a little something from their websites.

  30. Keplersoft より:

    Good info. Lucky me I found your website by chance (stumbleupon). I have bookmarked it for later!

  31. WinZip Pro より:

    Howdy! This blog post couldn’t be written much better! Reading through this article reminds me of my previous roommate! He always kept preaching about this. I am going to send this article to him. Fairly certain he’ll have a good read. Many thanks for sharing!

  32. Amina Morena より:

    Very good article! We are linking to this great post on our site. Keep up the great writing.

  33. Gaynelle Hansel より:

    I like it when people come together and share opinions. Great blog, keep it up!

  34. Buggenix より:

    Howdy! This article could not be written any better! Looking at this article reminds me of my previous roommate! He constantly kept preaching about this. I will forward this article to him. Fairly certain he will have a very good read. Many thanks for sharing!

  35. This excellent website definitely has all of the info I wanted about this subject and didn’t know who to ask.

  36. Having read this I thought it was extremely enlightening. I appreciate you finding the time and effort to put this article together. I once again find myself spending a lot of time both reading and posting comments. But so what, it was still worthwhile!

  37. Very nice post. I certainly appreciate this site. Continue the good work!

  38. xname backlinks より:

    Greetings! Very helpful advice within this article! It’s the little changes that make the most important changes. Thanks for sharing!

  39. mcafee livesafe より:

    Everything is very open with a really clear explanation of the challenges. It was truly informative. Your site is very helpful. Thank you for sharing!

  40. malwarebytes より:

    Hi, I do think this is a great site. I stumbledupon it 😉 I may return yet again since i have book marked it. Money and freedom is the best way to change, may you be rich and continue to guide other people.

  41. Spot O Wines より:

    I couldn’t refrain from commenting. Very well written!

  42. I couldn’t resist commenting. Very well written!

  43. Evac Chair より:

    I want to to thank you for this great read!! I absolutely loved every bit of it. I’ve got you saved as a favorite to look at new stuff you post…

  44. Tobi Nabours より:

    Good blog you have here.. It’s hard to find excellent writing like yours these days. I honestly appreciate people like you! Take care!!

  45. pendik escort より:

    Excellent article. I am dealing with many of these issues as well..

  46. Check here より:

    I could not resist commenting. Well written!

  47. That is a good tip especially to those new to the blogosphere. Simple but very accurate information… Thanks for sharing this one. A must read article!

  48. academia より:

    That is a very good tip particularly to those fresh to the blogosphere. Short but very accurate information… Many thanks for sharing this one. A must read post!

  49. I’m excited to discover this web site. I need to to thank you for your time for this particularly wonderful read!! I definitely enjoyed every bit of it and i also have you saved to fav to look at new things on your blog.

  50. Spot on with this write-up, I seriously believe that this amazing site needs much more attention. I’ll probably be returning to read through more, thanks for the info!

  51. Having read this I thought it was extremely informative. I appreciate you finding the time and effort to put this content together. I once again find myself spending a significant amount of time both reading and commenting. But so what, it was still worth it!

  52. I couldn’t refrain from commenting. Exceptionally well written!

  53. native ppc より:

    I could not refrain from commenting. Perfectly written!

  54. The very next time I read a blog, Hopefully it doesn’t disappoint me just as much as this one. After all, Yes, it was my choice to read through, nonetheless I really thought you would have something interesting to say. All I hear is a bunch of moaning about something you could fix if you weren’t too busy seeking attention.

  55. I couldn’t resist commenting. Well written!

  56. anoncaller.com より:

    There is definately a great deal to learn about this issue. I really like all of the points you made.

  57. Breast Cancer より:

    I’m impressed, I have to admit. Rarely do I come across a blog that’s both equally educative and engaging, and without a doubt, you have hit the nail on the head. The problem is something that too few folks are speaking intelligently about. I’m very happy I stumbled across this during my search for something regarding this.

  58. Bridgett Stopp より:

    I love reading a post that can make people think. Also, thanks for permitting me to comment!

  59. Loan Street より:

    Very good blog post. I certainly appreciate this site. Thanks!

  60. After exploring a number of the blog articles on your blog, I honestly appreciate your technique of writing a blog. I bookmarked it to my bookmark website list and will be checking back soon. Please check out my web site as well and let me know your opinion.

  61. My In Time Loan より:

    I like reading through an article that can make people think. Also, many thanks for allowing me to comment!

  62. Website より:

    After I initially commented I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I get 4 emails with the same comment. There has to be a means you are able to remove me from that service? Thank you!

  63. Gram Videos より:

    May I simply just say what a relief to uncover someone who truly knows what they are talking about over the internet. You definitely know how to bring a problem to light and make it important. More and more people have to look at this and understand this side of the story. I was surprised you aren’t more popular given that you certainly have the gift.

  64. Randy Tavaris より:

    Good information. Lucky me I ran across your blog by accident (stumbleupon). I’ve book marked it for later!

  65. Teleport Moving より:

    I’m impressed, I have to admit. Rarely do I encounter a blog that’s both equally educative and amusing, and without a doubt, you have hit the nail on the head. The problem is something which not enough folks are speaking intelligently about. Now i’m very happy that I found this during my search for something relating to this.

  66. The Herodotus より:

    I love reading a post that can make men and women think. Also, thanks for allowing for me to comment!

  67. You made some decent points there. I looked on the internet for more info about the issue and found most people will go along with your views on this web site.

  68. This is the perfect web site for everyone who would like to understand this topic. You understand so much its almost tough to argue with you (not that I really will need to…HaHa). You definitely put a new spin on a subject that has been discussed for decades. Wonderful stuff, just wonderful!

  69. Very good article! We will be linking to this particularly great content on our website. Keep up the great writing.

  70. Top Star より:

    An outstanding share! I’ve just forwarded this onto a co-worker who was doing a little homework on this. And he in fact bought me dinner because I stumbled upon it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanks for spending time to talk about this issue here on your website.

  71. booking より:

    Good post. I learn something new and challenging on websites I stumbleupon everyday. It will always be useful to read through articles from other writers and practice a little something from their websites.

  72. Nice post. I learn something totally new and challenging on blogs I stumbleupon on a daily basis. It will always be exciting to read through articles from other authors and use a little something from their web sites.

  73. I blog frequently and I genuinely thank you for your information. Your article has truly peaked my interest. I’m going to book mark your blog and keep checking for new details about once a week. I subscribed to your RSS feed as well.

  74. After going over a number of the articles on your website, I seriously like your way of blogging. I saved it to my bookmark website list and will be checking back soon. Take a look at my web site too and tell me what you think.

  75. An intriguing discussion is worth comment. I believe that you ought to write more on this subject, it might not be a taboo matter but typically folks don’t speak about such topics. To the next! Kind regards!!

  76. May I simply say what a relief to uncover somebody that actually understands what they are discussing on the web. You certainly understand how to bring a problem to light and make it important. More and more people really need to look at this and understand this side of your story. It’s surprising you are not more popular since you certainly have the gift.

  77. There is certainly a great deal to find out about this topic. I really like all of the points you’ve made.

  78. farmtech より:

    I’m impressed, I must say. Seldom do I come across a blog that’s both educative and entertaining, and let me tell you, you have hit the nail on the head. The problem is an issue that too few folks are speaking intelligently about. I’m very happy I came across this during my search for something regarding this.

  79. Greetings! Very helpful advice within this post! It’s the little changes that will make the greatest changes. Thanks for sharing!

  80. Read More より:

    Very good article. I am facing many of these issues as well..

  81. johndogan より:

    Very nice blog post. I definitely love this site. Continue the good work!

  82. Hey there! I simply wish to offer you a huge thumbs up for your excellent information you’ve got right here on this post. I will be coming back to your website for more soon.

  83. Servpro より:

    Good post. I learn something totally new and challenging on sites I stumbleupon everyday. It’s always useful to read through articles from other authors and use something from other web sites.

  84. An interesting discussion is definitely worth comment. I think that you need to write more on this issue, it might not be a taboo matter but typically people don’t discuss such subjects. To the next! Many thanks!!

  85. This is a topic that is close to my heart… Take care! Where are your contact details though?

  86. DCO-106 より:

    Spot on with this write-up, I really feel this amazing site needs far more attention. I’ll probably be back again to read more, thanks for the advice!

  87. Aw, this was an extremely good post. Spending some time and actual effort to make a top notch article… but what can I say… I hesitate a whole lot and don’t seem to get anything done.

  88. Florida より:

    Spot on with this write-up, I honestly believe this amazing site needs much more attention. I’ll probably be returning to read through more, thanks for the information!

  89. source より:

    I blog often and I seriously appreciate your content. This article has truly peaked my interest. I will take a note of your site and keep checking for new information about once a week. I subscribed to your RSS feed as well.

タイトルとURLをコピーしました