Nu är det nio månader kvar till nästa sommar. Visst, det är fem kvar till solen tittar fram och vinterkläderna åker av men magen behöver förmodligen inte exponeras förrän tidigast i Juni.
För att vara nöjd med din strandkropp behöver du lägga upp en plan som startar idag, gärna igår. Vad är målet? Öka muskelmassan en aning, bränna bort fettet eller både och?
Enbart starkare eller större muskler
– Är ditt mål att enbart öka muskelmassan så finns det goda möjligheter att göra det på sju månader. Det behöver inte nödvändigtvis betyda ökat omfång utan även hårdare muskler kräver träning. Vår rekommendation är att basera träningen på styrketräning men med inslag av konditionsträning och se till att äta lika mycket som kroppen gör av med plus 100-150 kcal extra per dag för att ge tillgång till energi och byggstenar att öka muskelmassan med.
Enbart minska fettdepåerna
– Vill du enbart bränna fett och egentligen inte bryr dig om muskelmassan kan du basera din träning på konditionsträning och försöka ligga på ett underskott av energi dagligen. Tänk på att kroppen snarare påverkas av vad man gör under en hel vecka än enskilda dagar så se till att inte svulla i dig alla kalorier du har i underskott från veckan under helgen. Risken är att resultaten uteblir om du ätit lika mycket som du gjort av med när veckan är slut. Sköt dig varje dag och gör det konsekvent under en lång period så kommer du att få bra resultat. Vi rekommenderar alltid styrketräning oavsett mål då kroppen gärna använder muskler som bränsle om de inte används. Handen på hjärtat, är det inte snyggare med tonade muskler när fettet väl är borta?
Både bränna fett och stärka musklerna
– Sista kategorin är den som de flesta tillhör. Nämligen bränna fett och tona musklerna samtidigt. För att lyckas med det så gäller det att äta nyttig mat vid trätt tidpunkter och eventuellt öka proteinintaget en aning. Med nyttig mat menar vi kvalitativa proteinkällor, komplexa kolhydrater och nyttigt fett. Det gäller även att ligga på ett kaloriunderskott som inte är allt för stort – för att orka träna. Kosten står oftast för 80% av resultatet så vad man stoppar i sig är viktigare att tänka på än exempelvis hur många konditionspass man kör. Tänk på att en timme på crosstrainern är som bortblåst av en näve nötter. Man kan tänka att om man inte stoppar i sig nötterna behöver man inte ”slösa” en timme på en crosstrainer. Förutsatt att nötterna inte ingår i ens uträknade dagliga intag av kalorier.
Givetvis är det bra att röra på sig och få upp flåset men har man ont om tid är det bättre att lägga fokus på gymträning och sköta kosten exemplariskt. För de flesta fungerar 3-4 pass per vecka bra för att få resultat. Har du tränat ett tag kan du träna 4-5 pass. Variera gärna träningen så ofta du känner att du behöver för att inte tappa motivationen. Vi erbjuder online-upplägg som är både varierande och roliga för de som vill ta kosten och träningen till nästa nivå.
Alternativ två är att enbart träna för att bygga muskler fram till mitten av april och sedan köra en stenhård diet fram till sommaren. Det är inget att rekommendera för oerfarna och dessutom kan det kännas trist att börja sin viktnedgång först när solen redan tittat fram.
Hur ni än väljer att göra så är det dags att sätta igång redan idag. Vänta inte till måndag, nästa månad eller tills det ”känns rätt”. Det kommer aldrig att kännas rätt att komma igång. Det är obekvämt, tidskrävande och planering är ett måste. Det finns en anledning till att de flesta svenskar inte är i toppform. Vi är bekväma av oss och i vardagen har vi alla hjälpmedel man kan tänka sig för att slippa anstränga kroppen. Om du bryter ditt gamla mönster och sätter igång så kommer du att må bättre, bli piggare, få bättre självförtroende, eventuellt få ökad sexlust, se bättre ut, bli starkare och framförallt så har du vunnit över latmasken i dig vilket är ett stort framsteg! Vi tror på dig, hoppas du gör det med!
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