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A fogyás sikertelenségének rejtett okai

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A következő információkat gyakorlatban, kipróbált módszer alapján összesítettem.

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„Formában vagyok. A gömbölyű az egy forma, vagy nem?”

A fogyás meglehetősen ellentmondásos téma. Manapság azonban már nem az információhiány, hanem a túl sok és egymásnak sokszor ellentmondó információ okozza a problémát. Az is tuti, hogy nem vagyunk híján a fogyókúra „gurunak” és a könyvespolcokon is garmadával találunk diétával, fogyókúrával és fogyással kapcsolatos könyveket, amit az Interneten fellelhető fogyással kapcsolatos információk tömkelege csak tetéz.

Az Edzés Mester Program első részében tehát erről kapsz egy ellentmondásoktól mentes átfogó képet egy olyan edzőtől, aki a nehéz „próbálgatós” módszerrel tanulta meg mindazt, amit most megtudhatsz. (Igen, bevallom végigpróbáltam számtalan módszert, és a legtöbb nem működött).

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Tévedések a fogyással kapcsolatosan.

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Az izomzat megtartása mellett, legfontosabb feladat a zsírszázalék csökkentése legyen. Vagyis nem a mérleg által mutatott kilók számítanak, hanem a megfelelő zsír-, izomarány.

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Miről is szól a fogyás a legtöbb ember számára? A súlycsökkenésről. Mindenki méregeti magát a mérlegen, és az egyetlen vágya a súlycsökkenés. Pedig a súlycsökkenés nem egyenlő a zsírcsökkenéssel. Ha tartós eredményeket akarsz, akkor a súlycsökkenés és a zsírcsökkenés közötti különbségtétel legyen az első, amit megtanulsz. Ha ezt nem teszed, az biztosan elhízáshoz vagy elzsírosodáshoz fog vezetni.

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„Hogy lehetnék már elhízva, ha egyszer vékony vagyok?

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A mérleg az ellenséged.

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Ez nem ellentmondás?”

Nem, de nézzük meg, hogy miért nem. A legtöbb ember fogyókúrákban gondolkozik. De miről is szól egy fogyókúra? A fogyókúrák többségével a fogyókúrázó kúraszerű, ideiglenes változtatásokat iktat be az életébe. A leggyakoribb ilyen változás a kalóriabevitel drasztikus csökkentése , amely rendkívül pusztító hatású. Ha hirtelen felére csökkented a kalóriabeviteledet – vagyis hétköznapi nevén koplalsz :-) –, akkor kizárt, hogy ne veszíts a testsúlyodból. Mindezt egyszerű mérni is, hiszen ráállsz a mérlegre, és többet mutat vagy kevesebbet mutat. Ha többet mutat, búslakodsz, ha kevesebbet, örülsz, nem igaz? Legjobb, ha megjegyzed: a mérleg ilyetén való használata a tartós fogyásban az egyik legnagyobb ellenséged.A mérleg ez esetben azért rendkívül csalóka és alattomos jószág, mert nem mondja meg, hogy mennyi zsír van rajtad, csak azt, hogy te hány kilót nyomsz. Neked viszont – mondjuk ki – nem az számít, hogy hány kiló vagy, hanem az, hogy mennyire domborodnak ki a már meglévő izmaid a zsírpárnák alól, hogy mennyire van jó és férfias tested, mennyire tetszel a lányoknak, és hogy mennyire érzed magadban duzzadni az erőt és az energiát. Legtöbben sajnos még ma is úgy tekintenek a testsúlyra, mint a fittség és/vagy a kívánatos alak univerzális mérőszámára. Ez a gondolkodás azonban azonosítja az alacsony testsúlyt a fittséggel. Sajnos ez pusztán illúzió, ami sokszor még inkább eltakarja az igazi problémát. Egy 70 kilós pasi ugyanis még mindig számíthat elhízottnak, ha a 70 kilóból 30 zsír. A mérleg ugyan nem mutat sokat, de mivel az izmai helyén zsír van, a teste puha és erőtlen. Ezzel szemben akár 100 kilósan is lehet valaki „sovány”, ha a testsúlyának zsíraránya megfelelő. Különösen, hogy az izomnak nagyobb a tömege, mint a zsírnak.

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Nem a testsúly számít, hanem a testzsírszázalék!

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Koncentrálnod kell az izomtömeged megtartására, növelésére. A nagyobb izomzat alap anyagszükséglete is nagyobb így nagyobb izomzattal, többet ehetsz!

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A testzsírszázalék azt mondja meg, hogy a testsúlyodnak hány százaléka zsír. „Na jó, de mi köze ennek a fogyókúrák pusztító hatásához? Kicsit elveszítettem a fonalat.”

A legtöbb ember azt képzeli, hogy ha fogyni kezd, akkor a zsírpárnáit adja le, hiszen az pont azért van rajta, hogy szűkös időkben fel lehessen használni. A szomorú igazság viszont az, hogy a hagyományos fogyókúrák alatt leadott kilók kb. 40-60%-a a „sovány” testrészekből tűnik el, vagyis nem zsírt, hanem a zsír alatt rejlő (igen, neked is ott rejlik az) hasznos és szép izmaidat adod le!

Ha mindehhez még hozzávesszük, hogy ez idő alatt rendkívül sok vizet és glükogént veszítesz, kijön, hogy a genetikádtól függően a fogyókúra során leadott testsúlyod 75-90%-a valójában nélkülözhetetlen a fittséghez és a valódi célod eléréséhez, míg a súlyveszteség mindössze 10-25%-a zsír. Ezért olyan pusztítóak a fogyókúrák.

„Oké, de mit zavar ez engem, ha egyszer jól nézek ki, vagy van valami amiért aggódnom kéne?”

Van bizony…

Egyrészt a rajtad maradó szövetek nagy része zsír lesz. Pont az, amit leadni szerettél volna. Ráadásul zsírból is a rosszabbik fajta: a belső szervek körül található zsigeri zsír, amely a legtöbb elhízással kapcsolatos betegségért felelős (szemben az ún. bőr alatti zsírral, amely nagyobb részben inkább csak ronda).

És itt jön a csapda: az, hogy a tested nagyobbik része zsír, lassítja az anyagcserédet! Míg 1 kg izom naponta pihenőállapotban is 14-18 kcal-t fogyaszt csak azzal, hogy van, addig 1 kg fityegő zsír ennek csak az egynegyedét! Vagyis minél nagyobb a testzsírszázalékod, annál kevesebb kalóriára van szükséged, így annál kevesebbet kellene enned a testsúlyod megtartásához.

Ezért nem működik az „eddig sokat ettem, most eszek egy-két hónapig nagyon keveset, és utána majd normálisan eszem”. Hiszen mire normálisan kezdenél enni, a szervezetednek már annyi kalóriára sincs szüksége, mint egy átlagos fizikumú férfinak.

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Mi a baj a fogyókúrákkal?

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Egyrészt a kalóriacsökkentés súlyzós edzés nélkül izomvesztéssel párosul, másrészt a folyamat nem tartható fenn hosszú ideig.

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Két alapvető probléma van tehát a fogyókúrákkal:

  1. Egyrészt a leadott kilók nagy része izom és nem zsír.
    Vagyis a tested „jól kinéző” és a vitalitás szempontjából elengedhetetlen részeitől szabadulsz meg! Így pedig végül nem csak az eredménnyel lehetsz elégedetlen, de teljesen tönkre is teheted az anyagcserédet.
  2. Másrészt az elért fogyás szinte sosem tartós.
    Az emberek 95%-a a fogyókúrás fegyelem lazulásával pillanatok alatt újra visszahízza a leadott kilókat, sőt, gyakran többet, mint amennyit eredetileg leadott.

A statisztikák szerint ezek a fogyókúrák hosszú távon szinte SOHA nem működnek, ha tartós zsírveszteség és nem pusztán súlyveszteség a célod. Ha működnének, akkor nem lenne növekvő probléma az általános elhízás a gomba mód szaporodó fogyasztó „csodakapszulák” és „csodafogyókúrák” ellenére, nem igaz?

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Amit a koplalásról feltétlenül tudnod kell

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A koplalás ártalmas, az azonnali fogyás nem hoz tartós eredményt!

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A legtöbb ember a fitness ipar hatására erősen hisz abban, hogy a leggyorsabb eredményhez a koplalás vezet. Ha Te is így vagy vele, ne érezd rosszul magad, mert nem Te tehetsz róla. Sajnos a fitness ipar szereplői – még az elismert „guruk” is – mindent megtesznek azért, hogy ez a hit az emberekbe rögzüljön.

Azonnali fogyást ígérnek, mert azt könnyebb eladni. De amúgy is az azonnali kielégülés korát éljük: gazdagodj meg AZONNAL, fogyjál le AZONNAL, legyen szép izmos tested AZONNAL. Kevés embernek van már reális fogalma a tartós eredmény eléréséhez szükséges időről.

Sajnos az önjelölt „guruk”, személyi edzők, rengeteg embert félrevezetnek. És az, aki 5-10-15 év leforgása alatt felszedett 10-20-30 kiló felesleget, az egy hirtelen elhatározás hatására 3-4 hét alatt szeretné azt lefogyni. Egy hónap alatt. Azt, amit évtizedek alatt szedett fel.

Őszintén, nem elképesztő ha belegondolunk?

„De ha többet eszek, mint amennyire szükségem van, akkor hízok, ha pedig kevesebbet, akkor fogyok. Ez egyszerű matematika! Vagy mégsem?”

Nem egészen.

Igaz az, hogy egy picit (de csak egy picit) kevesebb kalóriát kell bevinned, mint amennyire szükséged van. De ne feledjük, hogy mi zsírt és nem izmot szeretnénk leadni! Így pedig már nem is olyan fekete-fehér a képlet.

Már említettem például, hogy az izom 4x annyi energiát éget el egy nap, mint a zsír. Elképzelhető, hogy egy 90 kilós pocakos férfi jóval kevesebbet eszik, mint egy 90 kilós izmos, és mégsem tud leadni egyetlen kilót sem. Ami különösen frusztráló, hogy mindeközben a másik a 90 kilója ellenére férfiasan izmosnak néz ki.

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A kalóriacsökkentés kezdeti eredménye

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Szervezetünk hamar adaptálódik a változáshoz! Gyors kalóriacsökkentésnél, lassítja az alapanyagcserét, így hamarabb fáradsz, gyorsabban leszel éhes!

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A kalóriacsökkenés többnyire eleinte produkál látványos eredményeket, de a szervezeted gyorsan adaptálódik: növeli a zsírfelhalmozó enzimek mennyiségét, csökkenti a zsírégető enzimek mennyiségét és csökkenti az anyagcseréd sebességét. Kutatások szerint az anyagcsere 20-30%-os arányban lelassul, de drasztikus kalóriamegvonásnál ez akár 50% is lehet! A szervezeted ilyenkor azt mondja: „fú, kicsit kevés a kaja, szóval visszafogom a kalóriafelhasználást, hogy ne purcanjak ki”. Pont, mint amikor hirtelen a felére esik a fizetésed. Ilyen esetben nem fogod vissza a kiadásaidat szinte reflexszerűen? Biztos hallottál már csodaszámba menő történeteket arról, hogy milyen sokáig kihúzta valaki kaja nélkül, vagy nagyon kevés kajával. Ez a mechanizmus az egyedfejlődés során a környezeti hatások miatt alakult ki az emberekben. Elvégre ha hirtelen rosszra fordult az idő, vagy valamilyen természeti katasztrófa miatt csökkent a vadászható állatok és elfogyasztható növények mennyisége, az ősemberek nem mehettek be a TESCO-ba, az Auchanba, Aldiba vagy a Lidl-be friss zsömléért. Szóval ez a napjainkban kevésbé hasznos túlélést segítő mechanizmus dolgozik ellened a fogyás során is. Jó lenne, ha az ősemberek ezt is figyelembe vették volna, amikor éppen „egyedfejlődtek” :-).

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Egy szuper csodaszerrel működik?

[/fusion_text][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”” top_margin=”20px” bottom_margin=”20px” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” /][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_content_boxes layout=”icon-boxed” columns=”1″ title_size=”” heading_size=”4″ title_color=”#ffffff” body_color=”rgba(255,255,255,0.75)” backgroundcolor=”#708eaa” icon=”fa-exclamation fas” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”#333333″ circlebordersize=”” circlebordercolor=”#333333″ outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”pulsate” hover_accent_color=”#000000″ image=”” image_id=”” image_max_width=”” link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_delay=”” animation_offset=”” animation_direction=”left” animation_speed=”0.3″ margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”TL;DR | Varázsszerek, egy éjszaka alatti fogyókúrás tabletták és társai.” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Na higgyetek az ilyen varázsszerekben, mert nincsenek. Nem egy nap alatt hízol el, így tartósan fogyni sem tudsz 1 nap alatt. Ez egy folyamat, melyre időt kell adnod a szervezetnek!

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„Na jó, a »hagyományos« fogyókúra nem működik, azt már látom, de én egy új »hiper-szuper-duper« tudományosan bizonyított fogyókúrát alkalmazok, vagy bizonyított, garantáltan működő „csodaszert” szedek, szóval akkor jól csinálom ugye?” Nincs mód és idő, hogy a legtöbb „de ez már tényleg 5 nap alatt 50 kilót lefogyaszt belőled” típusú fogyókúrákon végigmenjünk, úgyhogy egyszerűen a józan eszedre kell hagyatkoznod. Gondolkozz el tehát a következőkön. A fogyókúrák legnagyobb átka, amint az a nevében is benne van, hogy kúraszerűek és a kúra rövid ideje alatt csak akkor lehetnek eredményesek, ha drasztikusak. Ez két dolgot jelent. Egyrészt a hatásuk biztosan időleges, és a kúra lejártával nagy a kockázata a visszahízásnak. Másrészt a drasztikus változásokra a szervezet is drasztikusan szokott reagálni. Minden ilyen beavatkozásnak megvan a böjtje, és nem biztos, hogy érdemes megfizetni az árát… A következő részekben: – 8+1 érv, hogy miért tartsd magad távol a fogyókúráktól – elárulom a tartós fogyás 7 titkát! – majd rátérünk a legtöbb férfit érdeklő témára: IZOM (SZ)ÉPÍTÉS

[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_separator style_type=”single solid” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”#494949″ top_margin=”10px” bottom_margin=”10px” border_size=”” icon=”fa-book-open fas” icon_circle=”” icon_circle_color=”” width=”15%” alignment=”center” /][fusion_content_boxes layout=”icon-with-title” columns=”1″ title_size=”” heading_size=”4″ title_color=”” body_color=”” backgroundcolor=”rgba(219,219,219,0)” icon=”fa-book fas” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”” hover_accent_color=”” image=”” image_id=”” image_max_width=”” link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_delay=”” animation_offset=”” animation_direction=”left” animation_speed=”0.3″ margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”Felhasznált Irodalom” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][/fusion_content_boxes][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]