筋肥大のために、いったん太って脂肪を筋肉に変えよう!と言う人は大正生まれだと思う。

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。

今日はタイトルの通り、マッチョになりたい場合にいったん太る必要は全くない、って記事。
もう時代錯誤だよね。

昔の悪い風習だなぁ

子分「今日から筋トレします!よろしくお願いします!」
師匠「おう、気合入れていこう!」
子分「師匠!食事はどんなものを食べればいいですか?」
師匠「米や肉をたらふく食え!」
子分「具体的な量は?」
師匠「死ぬほど食え!まずは太るんだ!」
子分「太るんですか?」
師匠「そうだ!まずは吐くほど食べて脂肪でもいいから体重を増やす!」
子分「なぜですか?」
師匠「脂肪が筋肉に変わるからな!」

はい、これ大正時代生まれの人がする会話ね。
脂肪は筋肉に変わらない。
変わると言う人はエビデンスを示してくれたまえ。

無理に体重を増やすメリットはあるのか?

多少はある。

①脂肪で腹圧が高まりやすくなる
スクワットやデッドリフトをする際に、パワーベルトをする。
お腹に脂肪がしっかり乗っていると、思いっきり隙間なく巻くことができるので、腹圧が高まりやすく、高重量が挙がりやすくなる。

②筋肥大に必要な栄養素が間違いなく摂取できる
なんでもかんでも過剰に食べるので、炭水化物、たんぱく質、脂質は全て十分に摂取できると考えていい。
体に脂肪がつきまくるが、その変わり筋肥大に十分なエネルギーが充満していると思っていいと思う。

ヤッホーィ

デメリットは?

①過剰な食生活は筋肥大に悪影響
これは近年で結構研究されていて、複数のエビデンスが存在する。
つまり、アホみたいに食べまくったら逆に筋肉がつきにくいよ、ってこと。
ホルモンの分泌が正常に行われなくなるんだって。
じゃあどれくらい食べてもいいの?ってのは次の項で。

②減量に時間がかかる
過剰に体重が増えてしまった状態からの減量は、例えば6ヶ月などの長期で設定しないといけなくなる。
6ヶ月間減量って、その期間は筋肥大も難しいだろうし、非効率極まりない。

③見た目がダサい
ジムで自分の姿を見て、モチベーションが高まるとは思えない。

④健康被害が出る可能性が高い
高頻度でトレーニングをしているのであればリスクは少ないと思うが、やはり健康的とは言えないのでは。
血管関係や、内蔵関係は特にダメージがありそうだ。

どれくらいの体重の増え幅がいいの?

個人差が大きく出るので断言できないところがあるんだ。
なので目安として聞いて欲しい。
一応複数のデータを俺なりに統合した結果なので、大幅に間違ったことは言っていない自信はあるけどね。

まず自分のベスト体重を想像してみよう。
例えば俺なら67kgくらいだ。
ボディビルやフィジークに興味がある人なら、そのコンテストに出るときの体重だね。
出ない人でも、海で水着になるための体重、みたいな感じでイメージして欲しい。

で、そこから5%~10%の増え幅がいいと思う。
俺なら10%で+6.7kg、MAXが約74kgくらいだろうか。
このあたりを上限にして、体重を増やしてみるのがおすすめ。

で、食べ過ぎて74kgを超えてしまったら、プチ減量。
これくらいがバランスがいいんじゃないかな。

まとめ

  • 脂肪は筋肉に変わらない
  • 過剰に太るメリットは多少ある
  • 過剰に太ると筋肥大しにくくなる
  • 5~10%くらいの増加を目安にして

以上!よかったらシェアをお願いいたします!

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