¿Cómo eliminar la grasa corporal y mantener la masa muscular?

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Además de las razones estéticas, hay razones de salud por las que deberíamos saber cómo eliminar la grasa corporal y mantener la masa muscular . Tener un alto porcentaje de grasa corporal aumenta el riesgo de sufrir complicaciones graves de salud.

Cuando perdemos peso corporal, eliminamos grasa, pero también eliminamos parte de la masa muscular magra que cubre nuestros músculos. Y esto debe evitarse.

Sólo con una dieta adecuada y un plan de entrenamiento podremos eliminar la grasa corporal y mantener la masa muscular a un nivel adecuado . La combinación de pescado, verduras, frutas y verduras, junto con una caminata de 30 minutos al día, puede ser suficiente para mantenerse en forma.

10 claves para eliminar la grasa corporal y mantener la masa muscular

  1. Cambiar el estilo de vida con cambios que se pueden seguir durante mucho tiempo . Es esencial ajustar la dieta sin eliminar completamente los grupos de alimentos y encontrar un plan de ejercicio con el que nos sintamos cómodos. Esto nos permitirá tener nuevos hábitos a largo plazo.
  2. Beber agua . el agua es un elemento fundamental para el desarrollo de las actividades celulares. El agua es libre de calorías y le dará la sensación de estar «satisfecho», por lo que comerá menos. Sobre la cantidad de agua que se debe ingerir, existen diversas opiniones. Es útil tener en cuenta el peso, el tipo de dieta y si la persona está haciendo algún tipo de entrenamiento.
  3. Reducir la ingesta de carbohidratos refinados . Cuando decidimos eliminar la grasa corporal, una de las claves es reducir el consumo de algunos alimentos. Es el caso del azúcar, del pan blanco y del arroz. Estos alimentos en exceso pueden dañar su salud. Una porción al día de cualquiera de ellos es suficiente.
  4. Tome un desayuno completo, que consiste en unos 30 gramos de proteína, un carbohidrato como la avena y algo de grasa buena. Esto proporcionará energía. No puede reemplazar el desayuno o cualquier otra comida con un suplemento. Esto afectará negativamente su programa de entrenamiento.
  5. Establecer límites en el consumo de azúcar . Aunque el azúcar, después del entrenamiento, restaura las reservas de glucógeno muscular, su exceso se almacena en forma de grasa. Es necesario sustituir su ingesta por fruta fresca, y las bebidas azucaradas por agua, café, té o refrescos dietéticos, porque este tipo de bebida suele causar sobrepeso
  6. .

Más consejos para eliminar grasa

  1. Beber café negro antes de hacer ejercicio . La cafeína hace que el cuerpo utilice la grasa como combustible durante el ejercicio en lugar de la glucosa. El hábito de tomar una o dos tazas de café sin azúcar ni leche después del ejercicio mejorará el efecto del ejercicio. Se recomienda no tomarlo a otras horas del día.
  2. Evitar la reducción drástica de calorías . Haga una reducción gradual pero más efectiva. Lo más recomendable es reducir entre 200 y 300 calorías diarias por período de entrenamiento. Este déficit calórico hará que nuestro cuerpo utilice el exceso de grasa como combustible.
  3. El uso de la creatina como regenerador también ayudará a eliminar la grasa corporal y a mantener la masa muscular . Se recomienda una dosis de tres a cinco gramos al día con una comida después del entrenamiento.
  4. Incrementar el consumo de verduras ricas en nutrientes, con un alto valor nutritivo y un mínimo de calorías . Si es posible, consuma cinco porciones de verduras al día, junto con el plato principal o como plato principal en sí.
  5. Si usted decide usar suplementos para quemar grasa, recuerde que siempre deben estar acompañados de una dieta adecuada que contenga vegetales, fibra y grasas saludables. También es importante tener un plan de capacitación. El uso adecuado de suplementos puede mejorar su plan para eliminar la grasa corporal y mantener la masa muscular.

Tres errores que no debemos cometer

  • Saltar el desayuno
  • No siga el programa de entrenamiento
  • No duerme ni descansa lo suficiente

Un plan saludable para eliminar la grasa corporal y mantener la masa muscular debe incluir una dieta con carbohidratos, proteínas y grasas .

El plan de entrenamiento debe ir de moderado a intenso, pero siempre constante, diariamente o cuatro veces por semana. El descanso nocturno es esencial para lograr la pérdida de grasa y la regeneración celular.

Ejercicios para quemar grasa en el gimnasio Muchas veces este es el objetivo más importante de los que asisten al gimnasio, pero no es fácil encontrar los mejores ejercicios para quemar grasa. Leer más «

Mira también:   Vida sana y buen estado físico para las mujeres

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