¿Cómo permanecer con el cuerpo definido? Ver estrategias para lograr la definición

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Mientras que algunos atletas buscan aumentar su masa muscular, ya sea por razones estéticas o para practicar deportes de competición, hay quienes frecuentan el gimnasio y se ejercitan para mantenerse con el cuerpo definido. Definir los músculos, sin embargo, no es una tarea fácil y ni siquiera se logra en unas pocas semanas: esto es lo que debe saber para lograr este objetivo.

Es muy común que las personas confundan los caminos para lograr este objetivo . Es por eso que a continuación le ofrecemos algunas recomendaciones generales para que finalmente logre el éxito. Por supuesto, la estrategia puede variar según las particularidades de cada individuo, tomar más o menos en términos de progreso, objetivo final y también según el estado general de salud.

La importancia del poder para permanecer con el cuerpo definido

Tener una dieta sana y equilibrada es fundamental en el proceso de definir los músculos. Si no prestamos atención a nuestra dieta, todo el trabajo que hacemos en el gimnasio puede ser inútil. Apenas lograremos el resultado que esperamos si no cuidamos la dieta. En este sentido, la clave es mantener una dieta que siga las siguientes características:

  • Muchas proteínas: son fundamentales para la construcción de los músculos y su regeneración que ocurre después de una sesión de entrenamiento con pesas.
  • Pocos carbohidratos: nos dan energía, se recomiendan para el desayuno y antes del entrenamiento, especialmente los de absorción lenta como las verduras, hortalizas y alimentos integrales – cereales y sus derivados.
  • No abuse de las grasas: podemos consumir grasas, pero sin abusar de ellas. Hay grasas que son realmente beneficiosas para los atletas que desean permanecer con el conjunto del cuerpo. Cumplen funciones energéticas y ayudan en la absorción de vitaminas, entre otras funciones. Algunos ejemplos son el aceite de coco, las semillas de lino, los frutos secos y las castañas.
Mira también:   ¿Pierde peso Pilates o debo elegir otro ejercicio para quemar calorías?

Además, también debe prestar atención al consumo y evitar el exceso de azúcares, y ser consciente de los métodos utilizados al cocinar. Hay una gran diferencia entre freír algo, cocinar, asar a la parrilla o usar la técnica de cocción al vapor. Las últimas tres son las opciones más efectivas para evitar añadir calorías durante el proceso de preparación de los alimentos.

¿Qué tipo de entrenamiento debo tener para definir mis músculos?

Los entrenamientos que tienen como objetivo permanecer con el cuerpo definido o curado se caracterizan por exigir demasiado de los músculos, llevando casi a un agotamiento completo. Para ello, debemos hacer pocas repeticiones con mucho peso en comparación con otros tipos de entrenamiento.

La idea, por lo tanto, sería hacer entre 6 y 12 repeticiones por serie con un peso moderado a pesado. Además, los circuitos también son muy eficaces, ya que permiten que varios grupos musculares trabajen casi simultáneamente, además de aumentar el gasto calórico.

El resto entre las series también debe ser lo más corto posible , lo suficiente para no lesionar el músculo o causarle ningún daño. Este parámetro es diferente para cada persona, y debe ser fijado individualmente de acuerdo a su propio estado físico.

Además, es muy importante que dediques parte de tu tiempo al ejercicio aeróbico. Esto se debe a que tiene un alto gasto calórico y por lo tanto ayuda a quemar la grasa corporal, el gran enemigo que oculta los músculos definidos.

Para eliminar la cubierta de grasa que eventualmente está cubriendo sus músculos y evitando que aparezcan, se recomienda hacer entre 3 y 6 horas de trabajo aeróbico por semana . Muchos dejan estos ejercicios sólo para los días que no hacen entrenamiento con pesas, y otros deciden hacerlos poco después de entrenar con pesas.

De hecho, muchas personas se aburren haciendo ejercicios aeróbicos como correr en la cinta de correr. Para evitar que esto suceda, existen otras opciones. Aquí está una lista de ejemplos que usted puede probar para ver si alguno de ellos le complacerá más que la carrera tradicional de la rueda de ardilla:

  • Salida para correr en la calle
  • Nadar
  • Andar en bicicleta
  • No utilice la máquina de remo o de subir escaleras por ningún motivo.
  • Tomar lecciones como spinning o zumba

Cuide sus músculos

Como ya está siguiendo todos estos pasos, el siguiente es evitar el catabolismo muscular . Es decir, no quemar los músculos que estamos ganando. Para ello, es necesario seguir algunas recomendaciones.

La primera es comer bien y consumir sólo las calorías diarias que necesitamos para evitar que el cuerpo sacrifique los músculos para obtener energía. Ni más ni menos.

Aún así, es esencial continuar con los ejercicios de fuerza en el gimnasio y dar un descanso adecuado al cuerpo. Es entonces cuando los músculos crecerán y los procesos para su transformación tendrán lugar.

Siguiendo estos consejos, sus esfuerzos por permanecer con un cuerpo definido tendrán resultados más rápidos y notables . Y así usted puede exigir su abdomen con orgullo, tener un cuerpo más delgado y de acuerdo a sus deseos. ¡Ánimo! Entrenemos para permanecer con el cuerpo definido!

Los mejores ejercicios para definir el abdomen rápidamente Después de bajar de peso, definir el abdomen es el objetivo más citado por quienes buscan un gimnasio. Esta tarea no es fácil, pero tampoco es imposible. Leer más «

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