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Тренировки или хранене – Кое е по-важно? (+Закон на Парето)

ByAdmin

окт. 31, 2018
закон на парето
закон на парето
Законът на Парето гласи: „Приблизително 80% от резултатите се дължат на 20% от причините.“

Често когато стана ва въпрос за отслабване или качванена килограми хората се чудят, кое е по-важно.

Тренировките или хранителния режим (диетата)?

Предполагам сте чували за Закона на Парето.

Законът на Парето (или принципът 80/20) набиравсе повече популярност в последните години. И това не е никак изненадващо при положение, че последните години всички говорят само за едно – самоусъвършенстването, подобряването на продуктивността и постигането на повече с по-малко.

Какво представлява Законът на Парето?

За първи път този принцип се наблюдава и открива от италианският икономист Вилфредо Парето. Той забелязва, че 80% от печалбите в Италия се реализират от 20% от населението.

Няколко други примера за този закон биха били следните: 20% от усилията създават 80% от резултатите. Или 20% от работниците в една фирма вършат 80% от цялата работа.

С други думи, ако знам кои са тези 20% и се фокусираме над тях ще успеем с много малко да постигнем много повече.

На кой ли не би му харесало това?

Този принцип се прилага в много и различни сфери, от работата на фирмите, комуникация с клиенти, създаване на материали, дори и за подобряване на резултатите в училище.

Въпросът е следният – можем ли да приложим този закон във фитнес залата?

Детайлите и големите заблуди

Често хората решават да използват Закона на Парето с цел да премахнат нещо, вместо с цел да приоритизират. Казано накратко „Нека да видим какво е минималното усилие което мога да положа и все пак да получавам добри резултати.“

Няма да превръщам статията в математическа задачка от 12 клас.

Но все пак. Изникват различни въпроси:

  • Трябва ли да ям само 20% от храната си?
  • Трябва ли да правя само 20% от упражненията си?
  • И много други подобни въпроси.

Хората често сме такива, че ако ни дадат нещо изключително простичко, то ние веднага ще намерим начин да го направим сложно.

С времето съм забелязал, че има чести грешки, които хората правят и много объркване. Без абсолютно никаква причина.

Първо трябва да сме обедени че задаваме правилните въпроси и, че подхождаме към проблема по правилния начин.

Нека разгледаме следните два примера и как те биха повлияли на едно хипотетично покачване на мускулна маса или отслабване:

Добра тренировка, но лоша диета

Можете ли да познаете, кой е най-често срещаният случай във залата?

Почти всичко познават някой, който тренира здраво в залата, но въпреки това, няма резултати.

Хората отделят прекалено много внимание над техните тренировки и не достатъчно над това как се хранят. Пропуска се най-важната стъпка от процеса. Това е като да се опитвате да пишете с химикал, който няма мастило.

Каквото и да правите в залата, няма как да компенсирате това, че хранителният ви режим е зле.

С трениране не можете да компенсирате лошата диета.

Ако не ядете достатъчно няма как да осигурите на тялото си нужните калории, нужните макро и микроелементи.

Това крие и различни рискове.

Липса на прогрес, зацикляне на едно място, стигане на плато, липса на енергия, умора, депресия и възможни травми са само част от възможните проблеми които могат да се случат. Няма да отнеме дълго време докато всичко това ще ви дойде в повече. Не след дълго ще си кажете „Явно просто такъв ми е гена“, и ще се откажете да тренирате.

Но ако се постараем храната и калориите ни да са съобразени с нашите цели, то резултатите ще последват.

Отслабване

Доказано е, че хората имат тенденция да подценяват това, колко калории приемат с храната си дневно. Тези ежедневни малки пропуски се насъбират и могат да провалят всякакви опити за отслабване.

Това е честа и много неприятна грешка.

Може да си мислим, че приемаме малко калории, но докато не започнем да следим храната си, няма как да сме сигурни какви точно са цифрите.

Добавете и факта, че голяма част от хората консумират и доста „скрити“ калории които се намират в тяхните храни и напитки.

Този дресинг който добавяте към салатата или невинното поливане с малко зехтин, може би покачват консумираните ви калории днес с 200. От нискокалорична храна, една салата бързо се превърща в нещо съвсем различно.

Покачване на мускулна маса

Тези неща, които споменах преди малко важат в пълна сила и за хората, които искат да имат повече мускули.

И не е въпрос на това дали сте начинаещи или не. Всъщност дори хора с опит могат лесно да попаднат в същия капан.

Може да се смятат калории, да се следи приемът на белтъчини, въглехидрати и мазнини, но всичко ще е напразно, ако тази храна не се изяжда. Често хората си мислят, че ядат много, но реално една голяма част от храната им остава не изядена.

Много дребна на пръв поглед грешка, която лесно може да бъде пропусната. Също, грешка, която може да доведе до липсата на резултати.

Ефекта е още по-лош за така наречените хардгейнъри, или хора които трудно покачват мускулна маса.

Добра диета, но лоша тренировка

С годините се засилва идеята за практикуването на минимализъм. Като начин на живот, но често и като начин на трениране, хранене и др.

Тренировките със съпротивление са доказани като най-добрият и ефективен начин за изграждане на мускулите.

Тялото ни има нужда от външно съпротивление, което да накара мускулите ни да се адаптират и растат. Повече за този принцип можете да прочетете в статията за прогресивно съпротивление. Ако тялото ни не е поставено в среда, която да го промени, то няма да се промени.

Това е еволюцията.

Точно заради това, ако, примерно, искате да отслабнете трябва да поставите тялото си в състояние на калоричен дефицит. Състояние в което калориите, които горим са повече от калориите, които приемаме.

А как се очаква да покачим мускулна маса, ако не създаден предпоставки водещи до мускулна хипертрофия.

Аз самият обичам фитнес програмите да бъдат опростени максимално, но за всичко си има граници.

Отслабване

С ограничаването на калориите в началото ще отслабвате.

Факт.

Но с времето тялото се адаптира към по-ниския калориен прием. Калориите, които до скоро са ви позволявали да отслабвате вече няма да са достатъчно ниски. Така нареченият икономичен режим.

Ако смятате, че няма проблеми и просто ще ядете още по-малко, то това няма да сработи за дълго. Защото не можете да намаляте храната, която консумирате до безкрайност.

В един момент ще ви се прииска да изядете всичко което видите.

Покачване на мускулна маса

Всички сме на ясно, че за да растат мускулите е нужен стимул на тялото ни.

В началото докато сте начинаещи най-вероятно ще имате добри резултати дори и много от факторите да не са на оптималнониво. Но след като станете малко по-напреднали ще забележите Законът за намаляващата се възвращаемост. Ще трябва да полагате все повече и повече усилия за да получите същите резултати.

Предполагам разбирате вече на къде бия с всичко това.

Хранителният режим и тренировките имат еднакво важна роля

  • От хранителният режим ще зависи, дали ще покачвате или сваляте тегло.
  • От тренировките ще зависи, дали тялото ви ще поддържа и запази мускулите ви когато сте в калориен дефицит. И дали да покачва мускулната маса по времето, когато сте в калоричен излишък. Всъщност е напълно възможно да се покачва мускулна маса докато горите мазнини (с други думи, докато сте в калориен дефицит), но това ще е тема на отделна статия.
  • Кардиото ще помогне при увеличаването на калорйния дефицит по време на отслабване без да се налага да намаляте храната, която консумирате.

Това са доста обобщена и резюмирана информация. Целта тук е да разберем, че и двата фактора са взаимозависими и нужни.

И все пак кое е по-важно?

Винс Жиронда е известен с много нещи. Според него резултатите зависят 85% от храната, а останалите 15% от тренировките и всичко останало.

Това не означава да вложим повече усилия в храната.

Напротив трябва да вложим 100% и в двете.

Не мога да разгранича едното и да кажа това е по-важно от другото. Ако тренировките са банани, то храненето са портокали. И двете няма как да се сравняват толкова лесно.

Като заключение мога да кажа, че нито храненето, нито тренировките трябва да бъдат пренебрегвани.

И храненето и тренирането са две неизменни части от една система. Ако се опитвате да правите само едното, а забравяте другото е все едно да карате кола без да имате гуми.

By Admin

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