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！
体重が増えにくい人は一定数「いる」
感覚的には10%くらい「いる」
あなたの周りにもいいるだろうね。
いやあ、俺を含めて90%の人が当てはまる「欲望のままに食べたら太る人」にとっては、大変羨ましい限りだね。
しかしこういう体重が増えにくい人にとって、大きな弱点がある。
それを知ると一概に「羨ましい」と言えなくなるんだね。
その弱点とは「マッチョ化しにくい」
ああ、致命的だ。
今回はそんな、太りにくいひと、少々マニアックに言うと、「ハードゲイナー」の人に、マッチョ化へのアドバイスをするよー。
結論
『筋トレを日々頑張ることは前提として、「朝昼晩、多めの食事を継続する」』
これが結論だ。
10%の中の、さらに1%の人を除くと、基本的に食べている量が少ないことがほとんどなんだ。
具体的に説明しよう。
「食べても太らない人」に、こう質問してみよう。
『朝食は何を食べました？』
「食べていないです」
「パン1枚だけです」
「コーヒーだけです」
このような答えが容易に帰ってくる。
別のケースでは、「今日は食べた」といった表現をすることも多い。
つまり、週7回の朝食が、しっかりと摂取できていないということだ。
つまり太らない人のほとんどは、人の目がある場所では多く食べるけど、一人でいる時にはあまり食べない、ということ。
よって、太れない人へのアドバイスは、「朝食、昼食、夕食をしっかり食べることを継続する」
これが本当に大切なんだ。
体重を増やすためのサプリメントや、栄養素を調べるよりも、こっちのほうが大切だと思う。
具体的な食生活の提案
俺も実は過去に体重を増やそうとした時期がある。
身長が167㎝、体重が87㎏まで増加させたことがある。
ちなみに無駄だと思った。
が、今回はその食生活を紹介してみる。
体重が増えにくい人にとっては参考になるかなと思う。
繰り返しになるが、この食生活を「継続」することが大切だからな！
朝食
白米300g
卵×3
プロテイン30g
ビタミン&ミネラル
間食
プロテイン30g
昼食
カップラーメン1個
唐揚げ弁当1つ
間食
プロテイン30g
間食（トレーニング前後）
マルトデキストリン30g
BCAA10g
クレアチン5g
プロテイン30g
夕食
白米300g
肉料理、納豆、野菜など適当にいっぱい
就寝前
カップラーメン1個
プロテイン30g
ビタミン&ミネラル
こんな感じ。
まだ実家で暮らしているときだったなぁ。
今見るとカップラーメンによって無駄な脂質が多すぎる・・・
カップラーメンを抜き取れば、今でもまぁおすすめできる献立かなと思うよ。
上記の食生活を継続しても、体重が増えない人がいる
10%の食べても太らない人の中の、さらに1%のマジでガチの太らない人。
筋トレ界では「ハードゲイナー」と呼ばれているよ。
非常に残酷な表現をするが、病気に近い症状だと俺は考えている。
例えばフードファイターによくみられる症状で、血糖値が上がりにくい体質。
他には異常なほど胃腸が弱く、人並みの3分の1ほどしか食べられない。
または、胃腸の形状や機能が悪く、正常な吸収ができていない、など。
じゃあどうすればいいのか？
結論、努力しかないよね。
かの有名な故人マッスル北村氏。
ボディビルにのめり込む前まではｍ体重が50㎏台であったそうだ。
彼は狂気に満ち溢れた努力で体重を倍増させ、「胃腸も筋肉です（いっぱい食べれば鍛えられる）」と笑顔で言い放った。
かの有名なスヌーピー。
「配られたカードで勝負するしかない」と言い放った。
周りを羨んでも何も始まらない。
神様から配られたこの体で勝負するしかない。
やるかやらないかはあなた次第。
そう、努力するしかないいんだね。
経験則で、太れない人各パターンにアドバイスしてみる
【元気いっぱいで、運動神経は良く、夕食だけはたくさん食べる細い人】
多分胃腸は強いんだけど、食欲よりも、それよりも趣味などの意欲が勝ってしまっている人。
食べる暇があったら楽しむ！みたいな。
大抵の場合、運動量が多く、代謝も高い。
つまり、朝と昼の摂取量を上げてみてほしい。
俺もやっていた、たまご掛けご飯がおススメ。
早い、おいしい、高たんぱく、流し込める。
【3食べているが、コンビニ食に偏り、仕事が多忙な細い人】
個人経営をしている自営業の店長によくいるケース。
とにかく忙しくて、食事はコンビニのおにぎりや菓子パン。
こういう人は、ぜひ運動の習慣とプロテインの導入をしよう。
運動は腕立て伏せだけでいい。日々回数を増やすように頑張る。
プロテインは安いやつでOK。お腹を壊すようなら大豆プロテインを使おう。
食事と同じタイミングで、30gを3回摂取するようにしよう。
体調に気を付けて仕事頑張るんやで。
【とにかく小食、乳製品で下痢、意識しないと1日食べないこともある細い人】
圧倒的に胃腸が弱いケース。真のハードゲイナー。
ズバリ、3食に、食べたいものを食べよう。
ご飯でもパンでも、なんでもいい、習慣づけよう。
サプリメントを使うならウェイトゲイナーを導入するのもよい。
お腹に溜まる感覚の少ない、自分に合った食事やサプリメントを積極的に摂取してほしい。
もちろん筋トレもしたほうが良い。腕立て伏せでOK。
食べても太らない人が羨ましい？とんでもない！
大は小を兼ねる。
この記事に合うように言い換えてみよう
「大食いは小食を兼ねる」
マッチョになりたい人が、このハードゲイナー（太りにくい人）だった場合、これはなかなかの弱点となるだろう。
人の何割かの追加の努力を要する。
逆に俺を含む90%の人、普通の生活で太ってしまう人はどうだろうか？
マッチョになろうとしたり、女性がメリハリの利いた体を手に入れようと筋トレをしたり、その効果はたくさん食べられるので十分に発揮できるだろう。
そして減量期は、自分の心をコントロールさえできれば、やはり可能だよね。
つまり太りやすい人は増量はもちろん、減量も可能なことが多いんだ。
太りにくい人が羨ましい？
君ね、ダイエットを諦めてお菓子食べてるだけでしょ！
まぁ、言いたいことは分かるけどね！
サプリメントの考え方
サプリメントの優先順位は低い。
３食しっかりと、米や肉を食べることが大切だからね。
でどうしても量が食べられない人や、多忙な人に向けてサプリメントを紹介しておく。
左から解説する。
ウェイトゲイナーはプロテインに、トレーニング中に飲むような糖質のマルトデキストリンを混ぜたものだ。
メーカーによって比率が違うが、6:4くらいのものが多い印象。
もちろん体重を増やしたい人におすすめできる商品で、朝食、ゲイナー、昼食、ゲイナー、夕食、ゲイナー、のように間食に使って欲しい。
もちろん、基本の３食が大切なのが前提な！
次にクレアチン。
こちらは体重の増加させたいだけではなく、筋トレのクオリティを上げたい人、全ての人に摂取してほしい優秀なサプリメント。
今回はコスパ重視のマイプロを紹介。
糖質との相性がいいので、上記のウェイトゲイナーと合わせて、トレーニング後などに5gほど摂取しよう。
私的にはクレアチンローディングは必要ないと考えている。
最後に強力わかもと。
故マッスル北村氏が愛用していた、胃腸薬らしい。
俺は使ったことないから、説明できない。
消化を助けて、いっぱい食べられる、らしい。
まとめ
- 太れない人は一定数存在し、マッチョ化しにくい
- 人前では食べるけど、一人でいるときはあまり食べないことが多い
- でも1%、マジで太らない人がいる
- 解決方法は、朝昼晩の３食を、「継続すること」
- サプリメント優先順位は低い
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