Um treino para emagrecer é, junto com a dieta, a base para a eliminação de gordura. Veja 5 dicas que vão te ajudar a ter sucesso em seu objetivo, e ao final do artigos, um bônus com os exercícios mais efetivos para incluir em seu treino para emagrecer!
Uma busca rápida nos principais buscadores da internet e vemos o tamanho das buscas relacionadas ao emagrecimento.
As pessoas cada vez mais estão buscando soluções, haja visto a profunda e constante divulgação dos males da obesidade.
Além disso, há ainda as questões ligadas a estética. Por isso, um bom treino para emagrecer é algo que resolve o problema de muita gente. Mas nada é tão simples quanto parece.
Um bom treino para emagrecer precisa ser bem pensado, adaptado as suas necessidades e principalmente, ter efetividade. Pois bem, antes de falarmos de planejamento, vamos ter que deixar alguns pontos bem claros.
A base do treino para emagrecer!
Para perder peso você tem que estar em déficit calórico, ou seja, gastar mais do que consome.
Parece bobagem, mas muitas pessoas acreditam que apenas se exercitando irão emagrecer.
- Metabolismo basal
Nosso corpo queima um certo número de calorias para manter-se em pleno funcionamento, esta queima se chama metabolismo basal.
Pessoas com um metabolismo basal elevado tem maiores facilidades em emagrecer.
A atividade física interfere neste metabolismo, mas este processo leva um certo tempo.
Isso porque a musculação provoca um aumento da massa muscular, o que interfere diretamente na melhora da atividade basal, pelo fato que músculos são tecidos ativos e gastam muito mais energia. Além disso, com a musculação temos uma melhora no gasto dos lipídios como fonte energética.
Se somarmos isso ao HIIT, teremos um resultado ainda maior. No geral, indica-se a utilização do HIIT após a musculação, para que não haja perda de qualidade nos movimentos por fadiga. Mas isso depende muito de cada caso!
2- Prefira movimentos com mais massa muscular envolvida
Imagine o seguinte cenário. Quanto mais músculos envolvidos, maior a atividade energética, não é? Desta maneira, os movimentos que chamamos de multiarticulares, aqueles que são feitos com a participação de mais de uma articulação, são considerados os melhores para o treino para emagrecer.
Mas é logico que isso precisa ser bem adaptado. De anda adianta ter exercícios multiarticulares em seu treino, se a qualidade da execução for ruim.
Tomemos como exemplo o agachamento. Sem a amplitude adequada, carga, cadencia e tudo mais, ele não será efetivo e com o tempo até pode se tornar lesivo.
Portanto, é lógico que você precisa de movimentos multiarticulares em seu treino, mas isso, de forma alguma, significa que eles precisem ser feitos de qualquer forma.
Adaptar seu treino a sua individualidade é o primeiro ponto de qualquer treino para emagrecer!
3- Dê preferência para os estímulos metabólicos
Já mencionei sobre a utilização dos diferentes tipos de estímulos neste artigo (Estímulos tensionais e metabólicos, entenda as diferenças).
É importante ressaltar que esta divisão de estímulos tensionais e metabólicos é mais didática, pois todo estímulo tem tensão muscular e componentes metabólicos.
Porém, algumas características fazem com que o treino para emagrecer tenha características mais metabólicas. Ou seja, usaremos mais fatores ligados as vias energéticas.
Para isso, usamos mais repetições, menos carga, intervalos mais curtos e exercícios compostos.
Métodos como o Drop-set, tri-set, bi-set e outros que envolvem um número maior de repetições, podem ser muito efetivos para o emagrecimento. Por isso, usamos como preferência para estes casos, os treinos com mais componentes metabólicos.
Mas isso tudo depende de uma periodização bem montada, pois precisamos de mais fatores envolvidos e também de um fortalecimento adequado, para evitar lesões.
4- Tenha Paciência
Este é talvez o ponto mais complicado. O treino para emagrecer pode ser potencializado, mas jamais poderemos ter resultados saudáveis e mais rápidos do que o normal.
O emagrecimento também é um processo adaptativo e precisa de um tempo hábil para ocorrer. Tentar acelerar demais isso fará com que tenhamos mais prejuízos do que benefícios.
Diversos estudos nos mostram que perdas de peso de ordem de mais de 4 a 5 quilos por mês, na grande maioria dos casos, acabam não sendo tão saudáveis.
Além disso, você provavelmente não engordou em poucas semanas. Precisa ter paciência e saber que mudança de composição corporal é um processo em longo prazo.
Com isso, os resultados serão muito mais duradouros e saudáveis. Nada substitui um bom treino para emagrecer e uma dieta equilibrada.
Tudo o que te proporem que não tenha estes dois fatores como base, provavelmente não funciona ou não é saudável.
5- A atividade certa e a boa alimentação, a chave do sucesso!
Como dissemos no início, além de uma dieta baseada em alimentos saudáveis e com déficit calórico, já que o objetivo é emagrecer, e você pode ver nesse artigo vários alimentos indicados para acelerar seu metabolismo, a escolha da atividade e os exercícios que mais te agradam, serão fatores determinantes para seu sucesso no emagrecimento, já que é preciso praticar uma atividade no qual você se identifique.
Não adianta nada querer correr todo dia, sendo que você não gosta ou até mesmo tem problemas articulares, onde a corrida pode até prejudicar seu desempenho.
O ideal sempre é seguir as orientações de um profissional. E para te ajudar a escolher os exercícios mais efetivos no emagrecimento, separamos 2 artigos completos que vão te ajudar a chegar no seu objetivo!
Veja os 11 Exercícios para emagrecer que podem ser feitos em casa ou na academia
E o bônus final com os 11 Melhores Exercícios em Casa para Perder Barriga (Homens e Mulheres)
Enfim, estes são alguns dos pontos mais importantes para o treino para emagrecer.
Lembrando que sua individualidade sempre deve ser respeitada e a dieta é fundamental, em alguns pontos até mais importante que o treino. Sem ela, você não terá bons resultados! Bons treinos!
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