圧倒的に体重を落とす方法を、プロボクサーの減量を参考にボディビルダーが説明してみる

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「圧倒的に体重を落とす方法」を、プロボクサーが実践している方法を用いて説明してみるよ。

この記事は「女性のダイエット向け」ではなく「アスリート向け」

「あー、食べ過ぎちゃったなぁ。体重落とさなきゃ。」
「体重が50kgもある!」

よく女性が言うセリフなんだけど、俺はこの理論に真っ向から異議申し立てる。
落とすべきなのは体脂肪ウエストであって、体重は大雑把な目安にしかならないから!

関連記事 スタイルのいい女性の条件は決まっている
関連記事 ダイエット成功の定義は体重の減少?

今日の記事は、このような体重落とさなきゃ(笑)と言う人ではなく、階級制の競技で戦うアスリートに向けて執筆する。
現役のトレーナーでボディビルダーが解説するから結構参考になると思うよ。
それでは行ってみましょう!

プロボクサーの減量とは?

小原が2014年4月の試合前から採用しているのは、東京・練馬のジム「トライブ東京MMA」のトレーナー、永末貴之氏(37)が医師や栄養士らのアドバイスを受けて編み出した「永末式水抜き」。計量前日に4~5キロを一気に落とす画期的なもので、直前まで食事、水分を摂取できるメリットがある。

https://www.sanspo.com/sports/news/20180821/box18082110000001-n1.html

今回は産経スポーツさんの記事から抜粋していく。
こちらのトレーナーの感覚と、俺の感覚がよく似ていたんだね。

そう、メインでやることは「水抜き」だ。
人の体重の8割は水分で、同じく体重の8割は水分。
もちろん血液などの、通常では抜き取れないものも多数あるが、それでも体の外に何かを出して体重を減らそうと思うのであれば、「水分」が圧倒的に効率がいい。

尚、この選手は1ヶ月半で、11kgの減量に成功している。

水抜きで落とす重さと同じ水を1日5~6リットル飲む。この作業が重要で、体にたっぷりの水分を保持しないと、水抜きを成功させられないからだ。

この記事で素晴らしいと思ったことは、前日まで水をじゃんじゃん飲むことだ。
ハードにトレーニングできるし、精神的苦痛もかなり緩和されるだろう。

昔(今でのやってる選手は多いと思うが)は、試合の1ヶ月前から水を控えるらしい。
俺の感覚で言うと、これは早すぎる。
人は3日水を飲まないと、決定的に身体能力が低下し、6日目では動けなくなり、死に至る。
なのに1ヶ月も前から控えることは少々早すぎるのではないか。

計量前日の体重は71・2キロだった。あとは水抜きを実践するだけだ。午後からサウナスーツを着て30分走り、15分のエアロバイク。夜にジムで縄跳び30分、サンドバッグ打ちを9分。これで筋肉からの水分が一気に抜け、65・4キロとリミットを切った。このため、前夜も少量のおかゆ、水をとれた。

つまり、試合前日に約6kg落としたことになる。
これができるのも今までしっかり水分を補給していたおかげなんだけど。
根拠はないが、ボディビル界でもこの方法は使われているんだ。

水を多く飲むと、おしっこも多く出る。
急に水分の摂取をやめても、おしっこはいつも通り出続け、標準以下まで水が抜ける。

根拠はないんだけどね。

体脂肪を落とすため、食事は鶏胸肉、野菜など高タンパク、低脂肪が中心で炭水化物も口にするが、ラーメンなどの脂肪分の高いものは厳禁。ジムワークなどの有酸素運動で体脂肪を燃焼し、1日の摂取カロリーを基礎代謝以下に抑える。

試合1か月前から食生活も変えるようだ。
ここで素晴らしいのは、肉をしっかり食べていること。
「肉は太る」と言う最低最悪の言い伝えはなくなりつつあるね。

この選手のイメージでは、食事による体脂肪量減少が5.5kg、最後の水抜きで5.5kg、と言う計画でやっていたみたい。

トレーナーとして思うこと

この減量を見て、ガチの選手は「甘い減量だ」と思うだろう。
実際、昭和魂全開で死ぬ気でやれば、もっと体重は減らせるとは思う。
それに反比例してパフォーマンスは下がっていくだろうが。

かと言って、このような過酷な減量があることもスポーツの一つでもあると思うから、ルールを変える必要はないと思う。
仮に死んだとしても、たぶんその選手は文字通り死ぬ気でやってるはずだからね。
減量で死んだ人、一人しか見たことないけど。

水抜きの時間が短すぎる、不安だ、という人が居ると思う。
これも似たようなこと言うけど、パフォーマンスとの相談だと思う。
確かに水抜きの期間を2日にすれば、もう2kg程は落ちるだろう。
でもこうなると体への負担が大きい。
今回の選手の方法で目標体重に到達できない場合は、階級を上げることをおすすめしたい。

まとめ

試合7週間前から減量開始。
水はじゃんじゃん飲みながら、しっかり練習。
食事は低脂質、高タンパク。
前日にサウナスーツ、サウナ、練習でじゃんじゃん汗をかく。

以上!よかったらシェアをお願いいたします!

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