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Zen Habits (Leo Babauta) - Spanish

Cómo Construir muscular y perder grasa

Este es un puesto de invitado por Mehdi,autor de StrongLifts.com.Cada viernes es el Día de la Salud Consejo Zen hábitos.
Después de mi anterior post 7 maneras de construir el ejercicio hábito,Leo me pidió que escribiera un programa de 8 semanas para construir músculo y perder grasa.
Sin embargo,creo que para tener éxito a largo plazo,el plan debe convertirse en su [...]

Este es un puesto de invitado por Mehdi, autor de StrongLifts.com .Todos los viernes se Consejo de Salud del Día Zen en hábitos.

Después de mi post anterior 7 maneras de construir el ejercicio de hábitos ,Leo me pidió que escribiera un programa de 8 semanas a construir músculo y perder grasa .

However,I believe that to have long-term success,elplan must become your lifestyle.It must become a habit.

Therefore this article is not an 8-week program.It’s a list of simple ways to construir músculoyperder grasa.Tips that worked for meymy readers.And guess what: you will be able to construir músculoyperder grasa in 8 weeks using these tips.

Build Muscle.The fastest way to construir músculo is to get stronger.The stronger you are,elstronger you’ll look.Get into el entrenamiento de fuerza .Do barbell exercises that hit several muscles at elsame time: Okupas , Deadlifts , Generales de Prensa ,etc.

Start with an empty barbell.Learn elexercise technique.Increase elweight gradually.If you don’t know where to start,check out el Programa de Formación Inicial de fuerza : Se toma 3 veces 30 minutos a la semana.

Nutrition.You need solid nutrition to get strongeryconstruir músculo.Keep elnutrition healthyyyou’ll perder grasa.Some tips:

  • Proteína.1g/lbs daily.Meat,poultry,fish,eggs,etc.
  • Gordo.Balance omega 3,6Y9 intake: fish oil,saturated fatYolive oil.
  • Verduras. All kinds,especially green fibrous veggies.
  • Frutas. Also all kinds.Eat veggies and/or fruits with every meal.
  • Agua.1 liter per 1000 calories you expend.
  • Alimentos de grano entero.Oats,rice,pasta,breads,…

Eat foods that come in their natural state.Avoid anything that comes out of a box.Avoid trans-fats.Limit junk food consumption to once a week.Quit drinking soda.These simple tips will make a big difference in a very short time.

Lose Gordo.
Strength training will construir músculo while decreasing your body fat.Eating healthy will further decrease your body fat.If you need to lose a lot of fat or if you’re impatient,these tips are for you:

  • Cardio.Do 30 minutes of cardio after your el entrenamiento de fuerza.Three times a week at moderate intensity will do.The goal of cardio is to burn fat,not to exhaust yourself.You should breaelheavier than when at rest,but not gasping.
  • Cortar calorías.Track your food intake using Fitday .Start eating 18x your current body-weight in lbs.One week later: cut 500kcal.Check elbalance one week later again.Did you lose weight? If you did,keep eating elsame amount of calories.If not: cut another 500kcal.

Whatever you do: don’t starve yourself.Gordo is emergency storage for your body.If you don’t eat your body will hold elfatyburn muscles.That’s elopposite of what you’re after.Only cut calories if you don’t progress.

Mujeres. Building muscle,losing faty el entrenamiento de fuerza for women is same as for men.The only difference is women have other hormonal profiles than men.Meaning women will always have less muscle massymore body fat than men.

But elapproach is elsame.Follow these tipsyyou’ll get results.You won’t get bulky if you don’t overeatystay away from steroids.

VeganYVegetarian.Leo is a vegan,yother readers of Zen Habits are also vegans or vegetarians.You’ll find plenty of examples of vegansy vegetarians who built muscle.It can be done.But you might have less results than meat-eaters.

Red meat contains saturated fatycholesterol which raises your testosterone levels.Testosterone is needed for muscle.Ask your doctor for a blood-test.Eat red meat for 2 months.Do another blood-test.Compare testosterone levels.

Eat lots of dairy products: milk,eggsycheese if you’re vegetarian.Don’t let elfact that you’re vegan or vegetarian serve as excuse.You can construir músculo.

Motivation.The best way to keep yourself motivated is to set goalsYtrack your progress.The classic scale is not your best tool.Here are better ways.

  • Gordo measurements.Measure your body fat weekly using a fat caliper.
  • Fotos.Take pictures every 4 weeks.
  • Prueba de sangre.Check health improvements.
  • Estadísticas de la fuerza.Keep a training journal.More strength is more muscles.
  • Pesar escala.Only use it once a week.Each Friday for example.

I advise you to keep an online journal.Put it on Zen hábitos Foros o en StrongLifts.com Foro .You’ll get feedbackYyou won’t feel alone anymore in what you’re trying to achieve.

Expectativas. Don’t believe elhype in elmagazines.You won’t get ripped in 8 weeks.However you can construir músculoyperder grasa in 8 weeks.

As I wrote in elleading: 8 weeks is a start.It learns you that you can transform your body if you want to.One of my readers lost 40 libras de grasa y 20 libras músculo construido en 10 meses at age 55.You can do it.If you want to.Persistyyou’ll get there.

Mehdiisautor deStrongLifts.com,a blog helping you construir músculo Y perder grasa por el entrenamiento de fuerza .Popular articles include the Programa de Formación Inicial de fuerza yel Dieta anabolizantes .

If you liked this article,please bookmark it on del.icio.us o votar a favor de ella en Digg.I’d appreciate it.:)

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