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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Furthermore, the sub primary industry issues in the United States has many home buyers wondering what the affect will be on housing markets in Canada, opening the door to uncertainty and speculation on the Canadian market.
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These findings highlight the profound influence that experiences in nature can have on individuals’ professional-environmental attitudes and behaviors.
Moreover, the proposed human capital mechanism that mediate the effect of inequality on growth in the Galor-Zeira model is also confirmed.
Alluding to the cultures of Byzantium and Moorish Spain, among others, the house options a spirited mixture of small glossy blue and green tiles; medium-size tiles in an ombré vary of burnt umber, tan, and different earthy tones; and large tiles in pale, neutral tones embellished with intricate conventional motifs you’d count on to see on a shrine.
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Earlier than we delve into these and other controversies that swarm around CEOs, we’d like to understand what these officers do.
It’s your choice, you can do it as a part time interest or a full time occupation.
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I recommend that those people who denounced Descartes’ proposition as a pernicious doctrine have extra than simply the bare information on their side.
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Different occasions, you could not see those marks in any respect.
There are numerous companies in a single stock exchange.
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The popularity of futures options have increased over the years although there are still lots of traders who have negative perceptions about it.
“Why are they rent from the eternal existence to which they belong?
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But it has yet to finish its business of luring more investors back into the stock market.
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Considering the style of investment management along with underlying portfolio can turn out valuable.
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Related legal doctrines associated to tax avoidance strategies include the Step Transaction Doctrine, the Sham Transaction Doctrine, the Business Objective Test, the Substance Over Type Doctrine and the Financial Substance Doctrine.
In some cases, theories in finance can be tested using the scientific method, covered by experimental finance.
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Two areas of finance directly overlap financial management: (i) Managerial finance is the (academic) branch of finance concerned with the managerial application of financial techniques; (ii) Corporate finance is mainly concerned with the longer term capital budgeting, and typically is more relevant to large corporations.
To make future and option trading possible, the exchange specifies good and certain standardized features of the contract.
Different inhabitants embrace the Caspian seal, the one aquatic mammal native to the sea, and the Caspian gull and Caspian tern, which find sanctuary along the shores.
Perhaps closer on the horizon is the mixing of separate currencies within regions into unified currencies.
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Nevertheless, a no. of key U.S.A indicators, inclusive of inflation and worker statics, repeatedly show the caliber to gait some commodity costs; normally, power merchandise have tended to be brief sensitive, while gold and silver has been most delicate.
Historical Greeks celebrated the vast archaeological site on the northwest edge of trendy Didyma.
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NAT stands for Community Address Translation while PAT stands for Port Tackle Translation.
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Along with that, you may also like to go to the Lotus Temple (Bahai’s Worshipping place), Jama Masjid (India’s principal mosque), the official residency of India’s President – Rastrapati Bhavan which is located near the Parliament house and UNESCO acknowledged World Heritage Site – Qutub Minar.
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Gilles Pronovost, The Sociology of Leisure.
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Grocer, Stephen; Phillips, Matt (May 30, 2019).
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Indians of the Greater Southeast: Historical Archaeology and Ethnohistory (Gainesville: University of Florida Press, 2000) p.
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