Definizione e allenamento
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Raggiungere una buona definizione muscolare è il classico obiettivo dell’estate. Si è riusciti a mettere su una buona massa in inverno ma poi bisogna togliere quel grasso che appanna un po’. Questa fase di definizione si chiama fase di Cut. Alla fine è questione di togliere il grasso in eccesso. A volte mi capita di parlare con qualche cliente che come obiettivo ha quello di mettere muscolo e definire allo stesso tempo. Chiariamo che questo non è possibile, nel senso che non si può aumentare e dimagrire allo stesso momento.
Possiamo certamente migliorare se siamo neofiti ma un soggetto che si allena da qualche tempo dovrà avere due fasi: una di aumento di massa muscolare, dove si prenderà anche un po’ di grasso e una fase di dimagrimento dove si cercherà di togliere il grasso in eccesso senza “intaccare” la massa magra. Il neofita muovendosi avrà un dispendio energetico a lui nuovo e perderà grasso, allo stesso momento utilizzando i sovraccarichi metterà un po’ di massa magra, sarebbe troppo bello se si potesse continuare così. Invece il corpo si adatta e per mettere su ulteriore massa muscolare è necessario un surplus calorico, mentre in fase di definizione un deficit calorico.
Come mangiare in fase di definizione
In fase di definizione dobbiamo cercare di perdere il grasso in eccesso. La prima domanda che dobbiamo farci è: quanto grasso ho in eccesso? Mettiamo caso che dobbiamo perdere solamente 3 chiletti, il ragionamento è lo stesso che vale per il dimagrimento. Bisogna applicare un deficit calorico e aumentare il movimento. Più ci muoviamo durante la giornata più kcal bruciamo. E’ importante però non esagerare, il rischio di rovinare il lavoro fatto sulla massa magra è dietro l’angolo. Dobbiamo essere quindi bravi a tagliare di poco le kcal, io consiglio come sempre un taglio di 300 kcal al giorno circa, in modo da riuscire a perdere 1,5 kg al mese (ricordiamoci che 1 kg = 7000 kcal). La fase di definizione in questo caso (solo 3 kg) può avvenire con molta calma e durerà 2 mesi.
Come sempre è tutto soggettivo, se i kg in eccesso sono di più dobbiamo parlare di dimagrimento e non proprio di definizione, comunque il taglio calorico può essere più aggressivo, ma non troppo, sempre per non intaccare la massa magra. Non ci sono alimenti magici o pozioni speciali. Come sempre cerchiamo di ragionare ed evitiamo quelle diete inutili, come le diete senza carboidrati. Vale lo stesso discorso del dimagrimento, più lentamente perdo i kg meglio è. Più riesco a mangiare in modo sano e completo meglio è, senza escludere nessun nutrimento.
La cosa più stupida da fare è quella di digiunare, escludere carboidrati e allenarsi senza energia per cercare di raggiungere la definizione. Risultato: qualità muscolare scarsa, umore pessimo, occhiaie e metabolismo rovinato (appena toccano un carboidrato queste persone “stranamente” ingrassano, chissà perchè).
Come allenarsi in definizione
Per anni ci hanno insegnato: 4×10 massa, 3×20 definizione. E’ una gran cavolata. L’allenamento non influisce sulla definizione, abbiamo già visto che è questione di deficit calorico e di dimagrimento. Al contrario di molti che pensano che si debba allenare sulla resistenza (perchè più ripetizioni faccio e più brucio, pensiero a dir poco stupido), io credo che nel periodo di definizione il cliente debba essere libero mentalmente. Già deve fare sforzi a tavola, se in più gli propongo un allenamento che non gli piace, non sarà contentissimo. Devo cercare di metterlo a suo agio, quello che importa è il deficit calorico e il mantenimento muscolare. Il mantenimento muscolare può avvenire sia con circuiti, sia con l’allenamento della forza, sia con quello per l’ipertrofia (che non ci sarà perchè siamo in deficit).
Personalmente preferisco allenarmi sulla forza, cercando di aumentare o almeno mantenere i carichi. Oltre all’allenamento con i sovraccarichi suggerisco di aumentare le sedute aerobiche per aumentare il dispendio calorico. Alternare sedute atletiche con sprint e ripetute, a sedute aerobiche più leggere è l’ideale. Questo metodo lo propongo anche ai miei clienti ma ovviamente lo vediamo insieme, cercando di scegliere la soluzione più adeguata, in base alle caratteristiche, al lavoro e il tempo a disposizione.
Insomma nessun 3×20, nessuna dieta folle, niente di solo aerobico. Ci va deficit calorico, allenamento e voglia di fare. Tutto questo vale sia per gli uomini sia per le donne.
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