Las pesas para perder peso: ¿cómo utilizarlas en el entrenamiento?

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Si usted nunca ha usado pesas para bajar de peso, después de un tiempo puede suceder que haya perdido unas cuantas libras, pero también que tenga alguna avería y debilidad en su cuerpo. Además, es posible que empiece a notar flacidez en algunas áreas.

Por lo tanto, para equilibrar el desarrollo de su cuerpo de la mejor manera posible y obtener los resultados deseados, es bueno incluir en su rutina de entrenamiento el uso de la pérdida de peso .

Cómo funciona el gasto de calorías

El gasto calórico es la capacidad de su cuerpo para consumir o quemar la energía derivada de lo que come. Además, se basa en la energía que su cuerpo realmente necesita de acuerdo a cada actividad.

Esto es algo que los profesionales de la salud miden diariamente aplicando una tasa estadística. Además, hay algunas variaciones por edad y período en el que se encuentra, ya sea en la infancia, la adolescencia o la edad adulta.

Para funcionar, su cuerpo gasta la energía que usted absorbe de los alimentos en sus actividades diarias. Por lo tanto, si su objetivo es perder peso, su gasto calórico debe ser mayor que la energía que consume de los alimentos.

Pero si desea aumentar de peso o masa muscular, no tendrá que perder peso, sino fortalecer sus músculos hasta el punto de gastar menos energía de la que consume.

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

Este es uno de los mayores errores. Las personas quieren perder peso y comenzar una rutina de ejercicios que les haga perder peso, pero rara vez alcanzan el equilibrio deseado, porque la masa muscular también disminuye.

Cómo usar las pesas para perder peso

Los profesionales en el campo recomiendan que, antes de una actividad aeróbica, trabaje con pesas. Y luego pasa a los ejercicios cardiovasculares, porque tendrás más resistencia y tus músculos tendrán más energía para realizar los movimientos.

Si usted puede combinar el uso de pesas con su entrenamiento, el gasto de calorías será mayor. De esta manera, usted estará involucrando más grupos musculares.

Otra idea sería la combinación de levantar peso bajo, pero con un mayor número de repeticiones. Si aumenta progresivamente la intensidad del peso y disminuye las repeticiones, conseguirá una mayor masa muscular.

Cada una de estas alternativas le ayudará a perder peso, pero también tonificará su cuerpo, para que el entrenamiento sea más completo.

Consejos para bajar de peso

En teoría, levantar pesas puede quemar entre 15 y 20 calorías por minuto en promedio. Si lo combina con una dieta equilibrada y un buen descanso, levantar pesas ciertamente reducirá su peso de manera efectiva. Por supuesto, el consejo de un entrenador personal en un gimnasio siempre será importante.

Tome nota de las siguientes recomendaciones:

  • Es bueno si usted está familiarizado con las máquinas si decide entrenar en un gimnasio.
  • Comience con ejercicios de calentamiento . Tome de 5 a 10 minutos.
  • Estire los músculos en los que trabajará ese día.
  • Comience con pesas ligeras con las que se sienta cómodo.
  • Aconsejarse a sí mismo sobre cuántas repeticiones necesita.
  • Establezca una rutina de entrenamiento de día y hora para que su cuerpo y sus músculos descansen y se recuperen.
Mira también:   ¿Qué es y cuáles son los beneficios del entrenamiento funcional?

No se obsesione con el uso de la pérdida de peso. Permita que su cuerpo se adapte a la rutina de ejercicios y progresivamente obtendrá resultados. Recuerde que los músculos también pesan. Entonces usted debe encontrar un equilibrio entre la pérdida de grasa y la masa muscular que está ganando.

Camine usando pesas para perder peso y fortalecer sus músculos

Se pueden combinar ejercicios aeróbicos y no aeróbicos. Después de todo, ambos son realmente productivos para perder peso. Tenga en cuenta que al levantar pesas, las fibras de sus músculos se volverán más gruesas, por lo que requerirán un mayor gasto de energía diariamente.

Así que no tengas miedo de empezar a utilizar la pérdida de peso en tu entrenamiento. Mantenga una rutina constante y progresiva. Además, no preste demasiada atención a su peso en la balanza, sino a sus medidas.

Comience con algo simple, pueden ser botellas de agua, mancuernas de arena y ejercicios de peso corporal en un lugar cómodo y de fácil acceso. Por lo tanto, comenzar el entrenamiento no causará estrés. Recuerde entonces que si usted entrena con peso para perder peso, quemará grasa y ganará resistencia.

5 consejos que debe seguir para perder peso de forma saludable Cuando tratas de perder peso, cometes muchos errores. En este artículo daremos algunos consejos básicos para perder peso de una manera saludable. Leer más «

83 comentarios en “Las pesas para perder peso: ¿cómo utilizarlas en el entrenamiento?”

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