お腹を引き締める方法!現役トレーナーがガチのマジで解説してみる

こんにちはー!
現役トレーナー、現役ボディビルダーの健っす。

今日はよくある質問。
「お腹を引き締めるにはどうすればいいですか?」に、ガチのマジで回答するよ。

複数の方法を組み合わせることが大切なんだけど、最も大切なことは「食事の管理」だ。

ちなみに「お腹の筋トレ」は優先順位が低い。

「お腹を引き締める」優先順位

  1. 適切な食事の管理
  2. 全身のウェイトトレーニング
  3. お腹にフォーカスしたウェイトトレーニング
  4. サプリメントの導入
  5. 有酸素運動

1番から順番に大切。
「嫌いだから」という理由で優先順位を変えてしまうと、決定的に効率が下がると思っていい。
(例:食事の管理をしたくないから、筋トレだけしよう!など)

1.適切な食事の管理

これは幾度となく書いている内容なんだけど、再度おさらいしよう。
こちらの記事も参考にしてね

個人差は多少出るけど、適切糖質制限をしよう。
「適切」ってなんやねん、って質問が本当に難しい。
合う合わない、しんどいしんどくない、などの個人差が出やすいんだ。

ってのを一旦置いておいて、「とりあえずやってみて」って事を書いてみる。

  1. 糖質が何に、どれくらい入っているかを把握する。
    んで、1日に大体どれくらい摂取しているかを知る。
  2. 体重の2倍gくらいに制限する。
    (体重が60kgの人なら120gの糖質にする)

結構これだけでも痩せて、お腹が引き締まる人が居ると思う。

よりハードにしたい場合は体重の1倍gに制限をしてみてほしい。
このレベルまで低糖質にするなら、オイルはじゃんじゃん摂取していいと思う。

オイルの管理を始めるのは糖質の管理ができてからでOK。
オメガ3、6、9をバランスよく、体重gほど摂取するのが理想。
もっと簡潔に言うと、植物性のオイルやお魚のオイルを積極的に使おう!

2.全身のウェイトトレーニング

冒頭でも書いたとおり、「お腹の筋トレ」をするのは優先順位は低い。
全身のウェイトトレーニングをするのが有効で、理由が、

  • 消費カロリーが多い
  • 基礎代謝が上がりやすい
  • 全身のプロポーションがよくなる

など。
ジムに行くならスタッフにしっかり頼ろう。
家でするならしっかりと知識をつけてやること!

3.お腹にフォーカスしたウェイトトレーニング

上記では全身の筋トレを推奨したわけだが、その中でお腹を重点的にやるのはいい方法だと思う。

意外と腹筋のフォームが難しいので、しっかりとスタッフに相談すること。
猛烈にお腹がしんどくなれば正解だ。

家でする場合は、まずは「クランチ」をマスターすること。
その後少々飛び級になるが、コロコロを導入しよう。
フォームは上記に貼り付けているのと同じ、ここから

一つだけアドバイスをするとしたら「腹筋の基本は起き上がることではなく、背骨を丸めること」

4.サプリメントの導入

はっきり言って優先順位はかなり低い。摂取しなくてもいい。

でも取るとしたら、

  • カフェイン
  • カルニチン
  • MCTオイル

このあたりでいいんじゃない?(適当)
適当な広告に騙されて買ったらあかんで!
実際俺もほとんど摂取してないからな!

5.有酸素運動の導入

有酸素運動は基本的にやらなくていい。
こちらの記事を参考に

確かに体脂肪は燃えるんだけど、食事の管理と比べて効果が薄いと言わざるを負えないし、時間もとにかくかかり、基礎代謝も落ちるというデータすらある。

「マラソン選手は細いですよね?それに近づくために頑張りましょう!」というトレーナーもいるが、ちょっと現実的ではない。
あの人達、練習で8時間くらい走ってるからね!?

おまけ

1~5まで書いたわけだけど、これらを自分の生活に合わせて、複合的に考えることが大切。
逆に、○○だけダイエット!というのは注意が必要。

確かに痩せるとは思うけど、現実的なものが少なく、火の玉ストレートでツッコむとしたら「それ一生やるの?」だね。

一生朝にバナナ?一生お風呂の前にフラフープするの?

なお、プロテインの置き換えだけはかなり有効だとは思う。
こちらの記事を参考に

まとめ

  • 食事の管理が最も大切
  • 続いて全身の筋トレ
  • 優先順位を下げて、お腹の筋トレ、サプリ、有酸素運動

以上や!よかったらシェアしてな!

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