【第一回】一緒にダイエット始める?プロのダイエットの方法を惜しげもなく公開しておく【筆者ダイエット中】

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。

多くのスポーツクラブが営業を再開して、トレーニングを本格的に再開した人多いんじゃないかな?
筆者筆者はトレーニングはそこそこやっていたものの、専らバルクアップのみに専念していたため、体脂肪はかなりため込んでしまったのが現状だ・・・

そして先日、部下からお誘いがあった。
「健さん海行きましょうよ!」

6月8日からダイエット始めました

と言うわけでスイッチON!今日からダイエットを始めるよ。

明確な目標は設けないけど、まずは7月下旬の海イベントまでは継続させて、素人が驚くくらいの体にはしてみる。
もう少し具体的には、腹筋が奇麗に割れるレベルまでだね。

体重は今日帰ったら計ってみるけど、80㎏はありそう。
これは73~72㎏くらいにはなると思う。

で、これが今の俺だ!!

うおっ、恥ずかし!つーか皮膚汚ねぇ!
体脂肪の増加ももちろんなんだけど、花粉か汗かのアレルギーでアトピーが悪化しちゃってるんだよね。
ちなみにこれも糖質制限をするとかなりましになるよ。

今後体の変化を公開していくから楽しみにしてくれ!

ご存じの通り、ダイエットは食生活の影響が大きい

まずやることは「食事の管理」だ。
俺みたいなアスリート並みの運動量でも、いっぱい食べると太るのが現実。
ダイエットは9割が食生活で決まるといっても過言ではないと思う。

やで、具体的には低糖質メニューに変えることになる。
サプリメントは次の項目に書き出すとして、ここでは予定している食生活を書いてみる。

朝食
白米250g、卵2個、ブラックコーヒー

昼食
サラダチキン200g、ブランパン2枚、野菜など

夕食
豚or鶏or牛を200g、ブランパン2枚、野菜など

やはり頼るぜブランパン!なんでみんな使わないんだ。
ブランパンに関する過去の記事はこちら。
また新しく書き直そうと思う。

やはり意識するところはトータルの糖質の摂取量で、低めを保つことが重要だね。

次にサプリメントを紹介

こっちの効果はおまけ程度に考えてほしい。摂取しなくても大差は生まれない。
まずは箇条書きにしてみる。具体的な商品は下記に張り付けておく。


ホエイプロテイン30g、カルニチン1粒、CLA2粒、ビタミン&ミネラル1粒

間食
ホエイプロテイン30g

トレーニング前
C4規定量、アミノコンプレックス20g

トレーニング中
BCAA10g、マルトデキストリン30g

トレーニング後
アミノコンプレックス20g

間食
ホエイプロテイン30g、カルニチン1粒、CLA2粒

就寝前
ホエイプロテイン30g、ビタミン&ミネラル1粒

一応商品は貼っておく。マイプロテインの商品は下記のAmazonからじゃなく、自分でLINE登録してセールの時に買うのがおすすめやで。
まだマイプロテインのアカウントを作成していない人は下記のコードを使ってくれ。
俺とあなたに1000円プレゼントだ。(2020年6月時点)
マイプロテイン紹介コード【GM0A-R2】

基本的に意識してほしいのは「低糖質」

基本的に糖質が低ければ痩せる、高ければ太る、これが基本。
もちろんそこにオイルや、そのオイルが良質かどうか、女性に多い体質の差、他に運動の有無なども関わるので、例外はもちろんある。

でも90%くらいはこれ。糖質が低ければ痩せる、高ければ太る。

じゃあどれくらいに減らせばいいの?と。
繰り返しになるが、オイルや運動の有無などによって個人差が出るが、それを承知の上で目安を明言しよう。

自分の体重×1g
(体重が50㎏の人なら、1日の糖質量を50gを上限にする)

一日の食生活を少しだけ意識してみよう。
コンビニで買い物をするときに、商品の裏を見て糖質量を見る。
家で調理するときに、砂糖やみりんなどの量を意識してみる。
やってみると分かる、この一日で50gという目安はなかなかにハードだ。
おにぎりを2つ食べたらアウトだからね。

でもここまで筆者が強く言うのも久しぶりだ。
繰り返し言う。

糖質が低ければ痩せる、高ければ太る!

まとめ

  • 筆者が減量開始
  • 継続して経過を更新する
  • 減量期の食生活とサプリメントを紹介
  • 糖質の管理が最も重要

以上!よかったらシェアをお願いね。↓↓↓

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