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。
今日は昨日の「やらないこと」に引き続き、プロが現場で「やっていること」をまとめてみるよ。
前回に記事でも似たようなことを書いたけど、みんなより効率よくダイエットやマッチョ化したいよね？
努力をしていても成果が出ないということは、その努力の方法が間違っている可能性がある。
いやあー、そんなん考えたくもない、致命的だ。
前回の記事に引き続き、そういった人が一人でも減ればと思う。
トレーニング前後は糖質の補給をする
俺はCCDって言うサプリメントで糖質を補給している（Amazonにリンク）
マッチョ化したい人向けの項目。
トレーニング前後の栄養補給や、トレーニング中のドリンクに混ざるサプリメントで、最重要なのは適切な糖質だ。
どうしてもこの基礎を忘れて、EAAやBCAA、クレアチンなどだけになっている人が多い印象。
俺の感覚では、車のタイヤやエンジンなどの整備を完璧にして、ガソリンを入れていないようなもの。
体にとって糖質は最も重要なエネルギーと言ってもいいと思う。
力強くトレーニングができることはもちろん、トレーニング後に枯渇した筋肉のエネルギーを補給し、より成長を早めることが出来る。
怖いこと言うけど、糖質が不足した状態で筋トレをすると、逆に筋肉が落ちるケースもあるんだ。
具体的な量は、「トレーニングのための糖質量」を、少なくとも自分の除脂肪体重×1gは欲しいところ。
（体重が70kgなら脂肪を除くとざっくりと60kgで、60gの糖質が欲しい）
トレーニングのための糖質量というのは、トレーニングの1時間前のおにぎりや、トレーニング中のドリンク、トレーニング後の糖質など、全て含んだ量って意味。
糖質量を計算する
こちらはダイエット系の項目。
現在俺の体重は75kgくらいあって、コンテスト前は多くて67kgくらいまで絞らないと行けない。
で、よくある質問が「どうやってそんなに体重を減らすんですか？」と。
もちろんいくつもテクニックがあるんだけど、一番大切なのは「糖質量を把握することだ」
糖質量をコントロールすることで、体重はある程度自由にコントロールできる。
俺の場合、減量期の糖質量は100gくらい。
この量にするとかなり速いペースで体重が減る。
200g~250gでは体重が増加傾向にあり、300gになると75kgの体重を超えてしまう感じ。
少々難しいかもしれないが、一日の糖質をざっくりとでも計算してみると、どれくらいの量で太るのか、痩せるのかが見えてくるんだ。
まずは除脂肪体重×2gくらいを目安に摂取してみて、太るか痩せるかを試してみてはどうだろうか？
もちろん糖質の他にも、オイルの関係や、どんな運動をしているかでかなり個人差がでる。
でも例えば、糖質を100gにして体重が維持出来る人がいたとしたら、その量をスタンダードと考えることが出来る。
で、そのスタンダートな糖質量を保ちながら、オイルを変化させてみる。
こうすることで、自分にとって痩せるオイルの摂取方法が見えてくるはずだ。
ダイエット向けに書いたが、バルクアップにもこの考え方は重要で、俺の場合感覚的に200gは欲しい。
ギアを使う
簡単に言うと、筋トレの際に適切なアイテムを使いましょう、って話。
初心者の人にありがちなのが、「上級者向けだから使わない」というもの。
人それぞれ考え方に差があるが、ギアは「効率を上げるもの」なんだ。
初心者でも上級者でも使うべきだ。
左から順番に大切だと思っていて、特に一番左のパワーグリップPROは最重要。
特に背中のトレーニングの効率が爆上げになるので、必須と思っていい。
朝ごはんを食べる
俺は朝ごはんを食べる理由を「たんぱく質とオイルの摂取」だと思っている。
俺の場合は大変簡略されていて、プロテイン、グルタミン、CLA、ビタミン＆ミネラルだけだ。
まずマッチョ化視点で。
最重要なのはたんぱく質の補給だと考えている。
朝にたんぱく質を摂取しないと、前日の夜ご飯→お昼ご飯、までざっくりと16時間ほど間が空くことになる。
たんぱく質は筋肉の材料だ。その材料を16時間補給しないってのは致命的。
朝ごはんに何らかのたんぱく質を20g以上摂取することを目標にしてみよう。
理想を言うなら間食をしまくって、3~4時間に1回、20～30gの補給ができることが理想だ。
次、ダイエット視点。
ざっくり言うと、朝ごはんを食べている人は、食べていない人に対して、1日トータルの摂取量が多いことが多いんだ。
朝ごはん無し、お昼大盛り、夜大盛り、みたいな感じ。
空腹を強く感じているからいっぱい食べちゃうんだね。シンプル。
で、1度に食べる量が多いから血糖値も上がりやすく、太りやすいと言う構図だ。
朝ごはんにオイルを含む、しっかりとした食事を摂取したほうが痩せられる人が多いみたい。
もちろん信頼できるエビデンスあり。
淡々とやる
目標を設定し、エビデンスのある建設的な方法を定め、淡々を繰り返す。
一流になればなるほど、調子の善し悪しや、モチベーションの上がり下がりが少ないと考えている。
「今日はしんどいなぁ」といいながも、いつも通りの精神状態で普通に、淡々とやる。
妙な言い訳をしてトレーニングをサボったり爆食したり、嫌なことがあってもパフォーマンスに影響しにくかったり。
これが性格上出来る人は強いね。逆にできない人はどうしてもいる。
厳しめに言うと、できない人は最初の「目標」が弱いことが多い。
まとめ
- トレーニング前後は糖質の摂取をせよ
- 糖質量を計算せよ
- ギアを使おう
- 朝ごはんを食べよう
- 淡々と愚直に繰り返そう
以上！
よかったらシェアをお願いします！
コメント
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