おはよー！
現役トレーナー、現役ボディビルダーの健っす。
今日は女性からの質問。
「筋トレを開始して、効果が実感できるのはいつ頃でしょう？」
これはよくある質問だね！
youtubeなどで、女性が華やか且つ楽しそうに筋トレをしいる姿に憧れて筋トレを開始！
でも最初からジムに入会するのも不安だから、ジョギング、腕立て、スクワットから始めます。
いざ初日、やってみると、それはもう地味だ。
当たり前だが誰も見てくれないし、褒めてくれない、サボっても怒られない、鏡を見ても何も変わっていない。
2日目、心が折れそうだ。
うーん、よくある現象。
ここで気になるので、成果が出始めるのはいつくらいか、ってことだね。
3ヶ月くらいかも
俺なりの回答として、「３ヶ月くらいから」と言いたいが、色々条件があるんだ。
その条件とは大きく分けて二つ。
- 筋トレに合わせて、食事の管理をするのか？
- 筋トレは殺意むき出しで、全力で取り組むのか
これに関して少し深掘りするやで。
尚、具体的なトレーニング方法は、過去の記事を参考に。
ジムに入会したパターンはこちら、家で筋トレするならこちら（準備中）
最初に厳しめの言葉をお伝えしたい
例えば勉強するときに、「いつになったら賢くなれますか？」と質問されたら、少し違和感を感じない？
あとは、フットサルしてて、「いつになったら上手くなれますか？」とか。
大抵の人は「いやいや、そういうのいいから地道に頑張りなよ」って思うよね。
その回答はそのその通りだと思う。
これらって少しずつ技術を積み重ねるもので、どこかのタイミングでポンッと上達するわけじゃないよね。
これ、実は筋トレをしたときの体の変化と同じなんだよ。
日々少しずつ体が変化していくもので、日々1ミクロンずつ引き締まっていくものと思って欲しい。
ある意味、無心になって正しいことを継続して、3ヶ月後にふと鏡を見てみたら変化してた、くらいの方が上手く行きやすそうだ。
目標を持って筋トレに取り組むのは大切なんだけど、この手の質問をする人ってどうしても「継続の難しさ」を軽視している人が多いように感じる。
食事の管理をするのか？
さてここからが本題だ。
筋トレ女子になって、何ヶ月で変化しますか？ → まぁ3ヶ月くらいじゃね
と、回答したが、その3ヶ月の中身の話だね。
筋トレを頑張ってすることはもちろんなんだけど、食事の管理、これが重要だ。
まず、今かなり痩せている人（BMI16前後）の人が筋トレをするのであれば、高たんぱく質だけを意識するとある程度、食事面はクリアできる。
で、太っている人（BMI23超え）が食事制限なく筋トレだけをしたらどうなるか。
多分、多少強そうになって終わる。
これ、理由が体脂肪率なんだね。
どうしても食事の制限なく、大幅に体脂肪を落とすことは難しい。
でも筋トレをして筋肉は付いた！＝強そう
つまり、太っている人は筋トレと並行して「食事の制限」をして欲しい。
人によっておすすめできる方法が異なるけど、基本的に低糖質を狙うのがいい。（こちら）
もう一つの理由として、筋肉をつけるより体脂肪を落とす方が10倍くらい早いんだ（俺の感覚）
例えば死ぬ気で糖質制限ダイエットすれば2ヶ月で15kgほど体重を落とすことは可能。
でも、死ぬ気で筋トレしても純粋な筋肉だけで15kg体重を増やすことは困難だ。
何が言いたいかっていうと、見た目の変化の速度は、食事の制限によるものが大きいということ。
3ヶ月で成果を出したいなら、食事の制限をしよう！
筋トレに全力で取り組むのか？
トレーナー歴10年を超えて、いろんな人を見てきた。
で、ここで話したいのは、「人によって限界が全然違う」
簡潔に言うと、
・限界です！（顔真っ赤っか、顔ぐちゃぐちゃ、腕がくがく）
・限界です♪（笑顔）
こんな感じ。マジでこんな差が出るからね。
もちろん筋トレの効果を発揮させたければ、上記の真っ赤っかの方が正解だ。
でもここまで全開で頑張れる人は少ない。
ここまでやると生活に支障が出そうだが、やるからにはぜひ頑張って欲しい。
まとめ
3ヶ月の筋トレで、見た目が明確に変化させることは可能だ。
条件として、糖質制限を主とした食事の管理をすることと、全力で筋トレをすること。
もちろん3ヶ月ではなく６ヶ月でいい、などの条件が変われば、少々緩めの方法を取ってもいいと思う。
自分の目標に合わせて、どれくらい頑張るかを調整できれば心強い。難しいけど。
以上！よかったらシェアをお願いいたします。
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