Redukcja tkanki tłuszczowej prowadzona według odpowiedniej strategii może przynieść spektakularne i długotrwałe efekty. W części 1 tego wpisu przedstawiłam trzy pierwsze kroki skutecznej strategii, a teraz zapraszam Cię do przeczytania pozostałych, również ważnych kroków.
4. Wyznacz deficyt energetyczny
Przy zalecanym przeze mnie łagodnym, konserwatywnym podejściu staram się wykorzystać tzw. minimum effective effort. Jeśli zadziałasz zbyt agresywnie – Twój organizm szybko podejmie działania obronne, nie pozostawisz sobie już zbyt dużego pola manewru w kolejnych tygodniach diety. Zalecam zacząć zatem od 10-procentowego deficytu względem aktualnej kaloryczności. W poprzedniej części obliczyłyśmy, że Twój dotychczasowy bilans kalorii wynosił 2000 kcal (spożywasz około 2500 kcal, wydatkujesz około 500 kcal). Zatem 10% z 2000 kcal będzie wynosiło 200 kcal.


5. Wygeneruj deficyt energetyczny
Po pierwsze powinnaś zadać sobie pytanie – co wolisz? Możesz wybrać. Czy łatwiej będzie Ci nieznacznie ograniczyć liczbę spożywanych kalorii czy chętnie podejmiesz dodatkową aktywność? Jeśli na aktualnej kaloryczności i tak już mocno się ograniczasz, walczysz z głodem, zwyczajnie nie chcesz rezygnować z aktualnej ilości jedzenia – zdecydowanie lepszym krokiem będzie dodanie aktywności.
Powinnaś wybrać taką aktywność, która będzie dla Ciebie przyjemna.
Wcale nie musi to być „formalne” cardio na bieżni czy eliptyku. Wspomniane 200 kcal możesz z powodzeniem wykorzystać na dodatkowy, ostry spacer z psem, rolki, zabawę z dziećmi. Zadbaj o to, by Twoja opaska pomiarowa pokazywała spalanie o 200 kcal dziennie więcej, niż dotychczas. Jeśli nie jesteś w stanie codziennie wygospodarować czasu na dodatkową aktywność – oprzyj swoje obliczenia na sumie tygodniowej. 200 kcal razy 7 dni = 1400 kcal tygodniowo. To znaczy, że możesz wybrać 3-4 dni tygodnia, w trakcie których wybierzesz się na dłuższe cardio albo zajęcia typu cycling w klubie fitness i w te kilka dni wygenerujesz znacznie wyższy deficyt, natomiast w pozostałe dni pozostaniesz przy swojej normalnej aktywności – pamiętaj, aby jej nie zaniżać!
Przykład
Aktualnie ważę ok. 61 kg, mam 32 lata i 164 cm wzrostu. Właśnie wróciłam z godzinnego spaceru ostrym marszem do pobliskiego sklepu. Spaliłam w tym czasie około 297 kcal. W tym czasie słuchałam podcastu, wróciłam w świetnym nastroju i pełna energii na resztę dnia. Jak widzisz – wcale nie musisz spędzać długich godzin na rowerku na siłowni, kręcąc do ściany 😊

Jeśli natomiast jesteś już osobą bardzo aktywną, pracujesz fizycznie, cały dzień spędzasz na nogach – zwyczajnie ciężko będzie zwiększyć i tak już dużą aktywność. Taki krok wpłynąłby również negatywnie na Twój performance treningowy. W takim wypadku najlepszym działaniem będzie manipulacja dietetyczna, czyli ucięcie 200 kcal dziennie. I tu również możesz posłużyć się podobnym zabiegiem co w przypadku zwiększenia aktywności – możesz wyznaczyć kilka dni w trakcie których będziesz przebywać w głębszym deficycie (np. 300-400 kcal) na rzecz pozostałych dni, w którym będziesz mogła pozostać na swoim zerze kalorycznym, czyli 2000 kcal. Istotny będzie tygodniowy bilans – 1400 kcal tygodniowo mniej, niż dotychczas.
Świetnym rozwiązaniem będzie zastosowanie obu tych narzędzi – odejmij z diety 100 kcal i wygeneruj dodatkowy wydatek energetyczny na poziomie 100 kcal dziennie. Żadne z tych działań nie powinno Cię dotkliwie zaboleć 🙂
Jeśli chcesz poznać moje sposoby na uzyskanie posiłków bardziej sycących, niskokalorycznych ale o większej objętości – odsyłam Cię do swoich Webinarów:
6. Redukcja tkanki tłuszczowej a rozkład makroskładników
Tak naprawdę w kontekście samej redukcji rozkład makroskładników nie ma większego znaczenia – liczą się kalorie. Jednak aby zachować wysoką sytość, efektywnie trenować i utrzymać masę mięśniową – mogę udzielić Ci kilku wskazówek odnośnie rozkładu makroskładników.
Jeśli jesteś osobą zdrową, nie masz problemów z gospodarką cukrową i trenujesz siłowo to sugeruję Ci zastosować następujący rozkład makro:
BIAŁKO: Ok 1,5-2 g na 1 kg masy ciała
TŁUSZCZE: Ok. 0,8-1 g na 1 kg masy ciała
WĘGLOWODANY: reszta kaloryczności
Policzmy to na naszym przykładzie osoby ważącej 60 kg na diecie 1800 kcal
BIAŁKO: 2g x 60 kg = 120 g (120 g x 4 kcal = 480 kcal)
Na dietach redukcyjnych u osób trenujących stosuję wyższą podaż białka, ze względu na jego działanie protekcyjne względem masy mięśniowej oraz wysoki indeks sytości.


TŁUSZCZE: 0,8g x 60 kg = 48 g, zaokrąglijmy do 50 g (50 g x 9 kcal = 450 kcal)
W przypadku tłuszczy stosuję niższe wartości, aby zwyczajnie więcej kaloryczności zostało na węglowodany.
WĘGLOWODANY 1800 kcal – 480 kcal (białko) – 450 kcal (tłuszcze) = 870 kcal
870 kcal / 4 kcal = 217,5 g, zaokrąglijmy do 220 g
Węglowodany to główne źródło łatwodostępnej energii i motor napędowy na treningach siłowych. Zgromadzone w postaci glikogenu mięśniowego sprawią, że zachowasz swoją masę mięśniową, a wykonując solidne treningi będziesz wydatkować jeszcze więcej kalorii.

A jeśli dieta nie zadziała?
Powyższe sugestie oparte są na obliczeniach, jednak nie zawsze muszą one się wpisać w Twoje potrzeby względem redukcji. Jednak spokojnie, daj sobie czas. Waż się kilka razy w tygodniu i wyciągaj średnią tygodniową, aby uzyskać jak najbardziej wiarygodne pomiary. Pojedynczy pomiar może Cię zniechęcić, jeśli danego dnia zgromadziłaś więcej wody, więcej treści jelitowej zalega w Twoim układzie pokarmowym, nie wyspałaś się, spożyłaś więcej soli lub zrobiłaś bardzo ciężki trening. Jeśli jednak po 2 tygodniach waga nie wykaże tendencji spadkowej to znaczy, że obrany deficyt nie jest wystarczający. Teraz musisz bardzo uczciwie ocenić, czy na pewno zastosowałaś się do wszystkich wytycznych – czy spożywałaś wskazaną liczbę kalorii i rzetelnie realizowałaś zaplanowane dodatkowe aktywności. Jeśli tak, to odejmij kolejne 200 kcal dziennie – za pomocą diety lub za sprawą dodania aktywności.
Czy aby schudnąć koniecznie musisz tak dokładnie liczyć kalorie i kontrolować aktywność?
Oczywiście, że nie! Możesz również postępować intuicyjnie – więcej się ruszać, mniej jeść 😉 Natomiast ja jako trener, pracujący od wielu lat z Podopiecznymi pokazuję Ci, w jaki sposób tworzę dla nich spersonalizowane plany redukcyjne. Swoje zalecenia i zmiany w planach wprowadzam na podstawie powyższych kalkulacji i oczywiście wnikliwego wywiadu, na podstawie którego jestem w stanie obrać taką ścieżkę postępowania, która najlepiej wpisze się w preferencje i możliwości Podopiecznej.
Redukcja tkanki tłuszczowej – podsumowanie
Podsumowując, każda dieta redukcyjna oparta jest na deficycie energetycznym. Jeśli nie chudniesz to definitywnie oznacza, że nie znajdujesz się w stanie deficytu kalorycznego. Nie ma innej możliwości. Masz jednak do dyspozycji wiele narzędzi, za pomocą których możesz przełamać stagnację w redukcji wagi.
Mam nadzieję, że ten wpis był dla Ciebie pomocny. Zachęcam również do zadawania pytań w komentarzach – z chęcią pomogę
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最終更新 2023年11月13日 (月) 22:23 (日時は個人設定で未設定ならばUTC)。最終更新 2024年10月11日 (金) 22:
47 (日時は個人設定で未設定ならばUTC)。付録「辞令二」昭和16年(1941年)10月23日。 ワークと正義を追求し、途上国に技術支援を行ってきたことをたたえノーベル平和賞を受賞した。欠乏に対する戦は、各国内における不屈の勇気をもって、且つ、労働者及び使用者の代表者が、政府の代表者と同等の地位において、一般の福祉を増進するために自由な討議及び民主的な決定にともに参加する継続的且つ協調的な国際的努力によって、遂行することを要する。
クレージーキャッツ結成30周年記念特別企画 アッと驚く!
『別冊漫画ゴラク』が2015年2月号をもって休刊になったため、最終回は駆け足で時間が流れ、旬の誕生から君江の死まで一気に描かれ、『銀シャリ!最後まで読んでも問題解決しない場合やご自身一人での対応が難しいと感じた場合には、弁護士までご相談ください。誰かさんと誰かさんが全員集合!
なにはなくとも全員集合! いい湯だな全員集合!祭りだお化けだ全員集合!
FNS年末SP CX20世紀の黄金バラエティ大全集! ドリフターズの代表的な番組。
1月31日 – 株式会社三幸舎ランドリーセンターの株式を51%取得し、子会社化(障害者雇用の特例子会社)。年金延長なら、再雇用も延長されるさ。一年後再就職し、その後も断酒会へ参加しながら仕事を続けました。 ここに為事(しごと)がある。それをこの小さいのが遣ります。為事(しごと)に掛かられる様に、すぐに身支度をしましょう。免責金額を大きくすれば、その分、設定保険料を安くすることができます。 また、自衛隊員は団体生命保険に加入することができる。 「一体男と女とはなぜ中が悪いか」とでも問いたい。第125代平成の天皇であり現上皇(明仁)の皇弟。
„堀江貴文、ひろゆきと「縁切った」 餃子店マスク拒否騒動で亀裂「あいつが炎上させたようなもん」”.
„堀江貴文氏がひろゆき氏と完全絶縁「関係を持たない方が健全」昨年10月餃子事件でミゾ”.
„「キレました」堀江貴文氏がひろゆき氏と絶縁宣言の背景”.
„ひろゆき氏「フォロワー増えない」前澤友作氏の寄付決裂理由を暴露”.
ひろゆき氏が〝Eテレ売却論〟の高橋洋一氏をバッサリ「電波関係ない」「騙そうとしてる?乙武洋匡”. „「乙武さん『五体不満足』だけど『一本大満足』」「ひろゆき氏の命運は俺が握っている」やりとりにフォロワー爆笑”. マイカルが、アメリカの大型ショッピングセンターを範とし、マイカルの理念である「いつも若々しく快適で健康な生活」を体現できるショッピングセンターを横浜市本牧に計画し、1989年にマイカル本牧を開業したのが始まりである。
ORICON NEWS. 2021年11月4日閲覧。明治座創業150周年記念 舞台『赤ひげ』(2023年10月28日 – 11月12日、明治座 / 12月14日 – 16日、新歌舞伎座) – 主演・ 2018年11月3日にNHK-BSプレミアムで放送された『刑事コロンボ 完全捜査ファイル』内での船越自身の発言によると、コロンボ役の石田太郎に「コロンボに出たい」と頼み込んで実現した。御舟入はほかに妹の瑶子さま、高円宮妃久子さまと長女承子さまら親族が出席した。
„カザフスタンが表記文字を変更、ロシア文字からローマ字へ”.政府は公共事業によって景気を下支えするべく財政黒字から財政赤字路線へと転換。
„クルド自治政府議長が辞意表明、独立住民投票強行で批判集まる”.
„ブルンジ、国際刑事裁判所から脱退 加盟国初 人道に対する罪の調査は継続”.
その後、典子女王が赤い小袿と紫色の長袴に着替え、国麿に続いて拝殿内に入った。日本では、労働組合と会社間の交渉のうち、特に日本国憲法第28条及び労働組合法によって保障された手続きにのっとって行うものをいう。
郡山支社内に置かれており、ニュース番組で郡山から伝える場合に使用されることがある。以前は背炙山送信所鉄塔に設置されていたが、現在は竹田綜合病院屋上に移転されている。毎週水曜日 23:08 – 23:11に放送。日本民間放送連盟『日本民間放送年鑑2016』コーケン出版、2016年11月25日、314頁。 リモコンキーID:全送信所共通で「8」である。後に、ブッシュ大統領はイラクの大量破壊兵器保有の情報が誤りであったことを認めた。