Droogtrainen: hoe doe je dat?
In de fitnesswereld is het een veelgebruikte term: droogtrainen. Met deze term wordt bedoeld dat iemand traint om vetweefsel te verbranden, zonder daarbij ook spierweefsel te verliezen. Je reduceert dus het vetpercentage van het lichaam met behoud van de aanwezige spiermassa. Het wordt ook wel cutten genoemd, omdat je het vet denkbeeldig uit je lichaam snijdt. De grote vraag is natuurlijk hoe dat op de juiste manier aanpakt. Het is niet alleen een kwestie van trainen, maar ook van een correct voedingspatroon. Sterker nog, dat is eigenlijk het belangrijkste onderdeel.
Caloriebehoefte
Het principe van gewichtstoename en -afname berust op de verhouding tussen calorie-inname en -behoefte. Een volwassen vrouw heeft gemiddeld per dag 250 calorieën nodig en een volwassen vrouw kan met 2000 calorieën volstaan. Natuurlijk verschilt die behoefte van mens tot mens, maar dit zijn de gemiddelde waarden waarvan je gerust kunt uitgaan. Nu is het zaak om een gezond voedingspatroon te creëren waarbij het aantal calorieën per dag lager ligt dan de hierboven genoemde waarden. Het helpt weinig om dat voor een dag te doen, dus het moet een constante factor worden gedurende langere tijd. Wanneer het lichaam niet voldoende calorieën binnenkrijgt door middel van voeding, zal het ter compensatie energie gaan vrijmaken uit opgeslagen vetten. Dat is ook precies de bedoeling, want van die overtollige vetten wil je graag verlost worden.
Zo houd je het goed vol
Een veel gemaakte fout is dat men te snel resultaat wil zien. Het is verstandig om de dagelijkse hoeveelheid calorieën niet te drastisch te verlagen. Aanbevolen wordt om bijvoorbeeld 200 tot hooguit 500 calorieën onder de aanbevolen dagelijkse hoeveelheid te gaan zitten. Het lichaam heeft het anders te zwaar en schakelt daardoor over naar een soort overlevingsstand, waardoor je alsnog niet veel vetten zult verbranden. Bovendien is het zinvol om het tekort aan calorieën per dag enigszins te variëren, zodat je niet in een vast patroon belandt. Daarnaast is het belangrijk om veel water te drinken. Water is namelijk een belangrijke factor bij het verbranden van vet. De lever heeft veel vocht nodig om zijn werk goed te kunnen blijven doen. Als er niet voldoende vocht beschikbaar is, stagneert dat proces.
De bijbehorende training
Het aangepaste voedingspatroon combineer je met intensieve trainingen. Die zorgen voor een extra hoge verbranding van de overtollige vetten. Het kan een krachttraining zijn, maar ook een combinatie van krachttraining en cardiofitness wordt vaak toegepast. Zowel tijdens als na de training verbrandt iemand veel calorieën, waardoor je dus vetmassa verliest. Door met name de zwaarte van de training in stand te houden en de duur te verminderen, kun je er voor zorgen dat de spiermassa behouden blijft en juist het vet afgebroken wordt. Je hebt die spieren immers nodig om de kracht te ontwikkelen die nodig is om de zwaarte van de training aan te kunnen. Overigens helpt het daarbij om veel eiwitrijk voedsel te eten. Het eiwit wordt in het lichaam afgebroken tot aminozuren, die de bouwstof voor het spierweefsel vormen.
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