「痩せている」と思われる条件ってなに?ガチのトレーナーが解説してみる。ここを勘違いしていると凄く苦労しそう。

こんにちはー!健っす。
大手スポーツクラブに勤務しながら、ボディビル大阪クラス別優勝、日本クラス別10位、年間のパーソナル件数は800件ほどあるガチなトレーナーが執筆するでー。
つまり記事の信頼性は、ある程度あるかなと思ってるで!

こんなツイートをした

このツイートに関して解説しようと思う。
結論は変わらず、「痩せているということは、ウエストが細いことが最重要である」ということ。
似たような記事を過去にも書いているから参考にしてね。

体重で比較するのはナンセンス

体重で比較してしまう女性が非常に多い。
体重が軽いほうがいいという人は、俺はもう大正生まれの人だと思っている。
今、令和やで!

体重で比較する問題点として、まず身長が全く考慮されていないことにある。
例えば身長が150㎝で45㎏の女性と、165㎝で50㎏の女性。
多分後者の人のほうがスリムなことが多いと思う。
もうこの時点で体重で比較することが破城してしまっているよね。

次に筋肉量も無視してしまっていることも問題だ。
もともとスポーツが大好きで、活発な女性は細くても体重が比較的重たくなるケースが多いんだ。
つまり、筋肉質なんだね。
筋肉量が多いと体重ももちろん増える。
体重が重たいのにスタイルが良い、ということは容易に起こる現象なんだね。

健康診断でBMIという計算方法、指標があるんだけど、これも同じく筋肉量は考慮されないもの。
俺、腹筋割れているのに肥満、要注意って言われるからね。
うーん、ナンセンス。

体脂肪率が参考にできるのでは?

その通り、体脂肪率による目標設定は概ね正しい。
ほとんどの場合、体脂肪率が低い人は、スタイリッシュでシャープな人がほとんどであろう。

しかし少なからず例外が存在する。

ケースとしては、人生を通して運動習慣がなく、現在も運動不足、食が細い、手足は細く、モデル体型。
多分こういう人って、体脂肪率は意外と高いんだよ。
体脂肪が高い理由は、圧倒的に筋肉量が少ないからだね。
体脂肪率ってのは百分率。つまり割合の話だから、体脂肪以外の何か(筋肉など)が少ないと、体脂肪率は高くなるんだね。
つまり、めちゃくちゃスリムなのに、体脂肪率が高い人もいるってことだ。
ほら、矛盾が生じたね。

内臓脂肪が高くなると、お腹がポッコリ出る

ケースとして、運動が大好きでよく動く、手足は筋肉質、でもお酒や糖質が大好き。
手足はシャープで筋肉質だけど、最近お腹だけがポッコリ出てきてしまった。

そう、これは内臓脂肪の蓄積が原因だね。
そして意外にも、こういう人は筋肉量が多いため、体脂肪率が低いことが多い。

つまり、体脂肪率が低いのにお腹がポッコリ出ている、というケースがあり得る、ということ。
お腹ポッコリなのに、「痩せている」と表現するのも少し違うな、と。

稀なケースとは言え、どんどん例外が出てきてしまったね。

色々書いたけど、「痩せている」についてまとめる

  • 体重は身長や筋肉量が考慮されていないので、比較することが不可能
  • 体脂肪率が低いのに、お腹ポッコリの人がいる
  • 体脂肪率が高くても、全身が細い人もいる

以上のことから、体重や体脂肪率ではなく、「痩せている」とは「ウエストの細さ」という回答が、俺の中ではしっくり来ている、という結論だね。

ウエストを基準にするメリットとして、身長などの個人差の「差」が出にくい気がするんだ。
例えばだけど、身長150cmと、165cmの人で体重平均の差は結構出るはずだが、ウエストの平均があまり変わらないと思う。
ちゃんと調べていないから根拠はないんだけど。
つまり、骨格などの体型の差があったとしても、目指すべきウエストの細さは、結構共通してるんじゃない?って話。

具体的にウエストの細さの目標は?

まず男性。
俺自粛中に爆太りして、減量中。
筋肉質で軽く腹筋が割れている状態で、俺、78cmだった。
メタボの診断の境目が85cm
平均値、72cm78cm。(出典元不明)
というわけで、結構適当に言うと、60cm台ならいい感じに細いんじゃないかな。

んで女性。
ほんのり食事制限をしている妻のウエストは58cm
メタボ診断の境目は90cm
平均値が65cm69cm。(出典元不明)
ローラさん58cm、指原さん53cm、にこるん55cm
こっちも適当に言うけど、50cm台ならかなりスリムと言える。

この辺を目標にして頑張ってみよう。
流石に身長が180cmを超えるような大型の人は、目標値は変える方がいいね。

ウエストを細くするためにはどうすればいいの?

食事の管理が最も有効。
まずは糖質か脂質を計算、管理して、どちらかを制限してみよう。
ダイエットの記事はたくさん書いているから、過去の記事を漁ってみてくれ。
とにかく目標を決めて突き進むこと。
太っている人は言い訳をする権限はない。自己管理が出来ず、食ってるだけ。

第二に運動。
お腹周りだけではなく、全身をしっかり動かすことが重要。

ジムに行くのもいいけど、やはり継続が大切なので、楽しいことが大切だね。
有酸素運動も、メリハリが効いた体というよりは、細身がお好みなら有効。

痩せている=ウエストが細い=かっこいい・・・、ではない

最後に勘違いして欲しくないことがある。

痩せていても(ウエストが細くても)ガリガリだったらダサいと、俺は考えている。
身長180cm、体重60kg、ウエストは細い!
お!かっこいい体型かな?と見せかけて、アンガールズのお二人です!
(例に出して申し訳ありません。山根さんは筋トレ頑張っているそうですね。)

やはり適切に運動をして、健康的でバランスの良い体型がいいよね。
ウエストの細さだけにこだわり過ぎたらダメ、ってことね。

まとめ

  • 体重が低くても、お腹ポッコリなケースがある
  • 体脂肪率が低くても、お腹ポッコリなケースがある
  • 体脂肪率が高くても、スリムなこともある
  • 指標は「ウエストの細さ」だと思う

以上!よかったらシェアをお願いします!⤵︎⤵︎⤵︎⤵︎⤵︎⤵︎⤵︎

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