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The 2018 World Cup is fast approaching, with national sides making their final preparations ahead of this summer’s tournament.

We now know the groups after December’s draw. England have been put together with Belgium, Tunisia and Panama in Group G.

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Se entiende por biotipo o tipo somático a la forma física que tiene el cuerpo de un ser humano.

Es primordial ser capaz de identificar y entender cuál es nuestro tipo de cuerpo. Pues dependiendo de este, se requerirán unos métodos de entrenamiento y planes de dieta diferentes.

Por ello, vamos a proceder a analizar los tres tipos diferentes de estructura corporal existentes: ectomorfo , mesomorfo y endomorfo.

somatotipos-varios

ECTOMORFO

Un ectomorfo es el típico chico delgado. Sus características físicas generalmente son:

Estructura fina, fibrosa y generalmente de hombros pequeños.

Metabolismo rápido lo que les impide ganar masa muscular y peso con facilidad.

Los ectomorfos pueden tener sobrepeso si llevan un estilo de vida sedentario y con malos hábitos alimenticios. En este caso, estas personas tienden a tener una pequeña barriga, y al mismo tiempo brazos y piernas delgadas.

Tipo de entrenamiento:

Ejercicios breves y de alta intensidad.

No es recomendable el cardio pues su cuerpo ya que es lo suficientemente seco en grasa.

Debe enfocar su trabajo en los grandes grupos musculares.

Conviene realizar al menos cinco comidas al día. Además, debe evitar ingerir grandes cantidades de alimentos en la misma comida, ya que únicamente es aprovechada una pequeña porción.

Debe comer antes de ir a dormir para evitar el catabolismo muscular que se produce cuando el propio organismo, al no recibir alimento, acaba por nutrirse de sus propios tejidos consumiendo de esta manera el músculo y acabando poco a poco con nuestra masa muscular.

Tipos de suplementación recomendada:

Ganadores de peso

Pre-Entreno, proporcionan un impulso extra para mejorar tus entrenamientos, permitiéndote entrenar más intensamente, con mayores cargas y durante períodos más prolongados de tiempo.

Proteínas de liberación secuencial, que es absorbida por el organismo de forma progresiva, lo que permite mantener un alto nivel de proteína en sangre desde el momento de la ingesta hasta varias horas después.

Creatinas que ayuda a mejorar la fuerza máxima.

Carbohidratos que producen energía y su presencia ayuda a preservar las proteínas.

Vitaminas.

MESOMORFO

Características físicas:

Un mesomorfo tiene una estructura ósea grande, músculos fuertes y un físico de atleta natural.

Suelen presentar una cintura estrecha, y un torso en forma de V, en general tienen una figura cónica.

El tipo de cuerpo responde mejor al entrenamiento con pesas ya que gana músculo fácilmente.

Desde que nacen los mesomorfos pueden comer prácticamente lo que quieran sin engordar ni perder masa muscular. Pero a medida que avanza el tiempo, esto puede convertirse en una maldición. Pues es más fácil que acumulen grasa corporal.

Tipos de entrenamiento:

Rutinas de cardio para evitar la acumulación de grasa corporal.

El entrenamiento con pesas debe ser variado y preferiblemente se debe trabajar con un número menor de repeticiones y levantar el peso máximo.

Comer varias veces al día cuidando la ingesta calórica, ya que gana grasa con cierta facilidad.

Suplementación recomendada:

Proteínas de suero contiene una gran cantidad de aminoácidos esenciales que son absorbidos rápidamente. Encontramos de varios tipos diferentes en función de cómo han sido procesados: concentradas (70-80% proteína), ainsladas (90 % de proteína o más) e hidrolizada.

Aislados de suero

Pre-entreno

Creatinas puras

BCAA’s son aminoácidos ramificados, que ayudan a recuperar los músculos después de un entrenamiento intenso y así lograr que se desarrollen con mayor facilidad.

Vitaminas

ENDOMORFO

Características físicas:

La contextura corporal de los endomorfos se caracteriza por tener cantidades considerables de grasa, una estructura ósea gruesa y una cintura ancha.

Gana músculo fácilmente, pero la principal característica es que engorda con facilidad, pues tienen un metabolismo lento.

Tipo de entrenamiento:

Rutinas habituales de cardio y rutinas de pesas enfocadas a conseguir tonificación.

Debe controlar en consumo de calorías, sobre todo de carbohidratos. Además, es importante seguir una dieta rica en proteínas y baja en grasas.

La cena tiene que ser lígera.

Suplementación recomendada:

Ainslados de suero

L-Carnitina es un transportador de los ácidos grasos (lípidos) a la mitocondria, encargada de la producción de la energía de la célula, pero también es el lugar donde estos ácidos grasos son convertidos en energía. Por lo tanto, ayuda a quemar grasa con mayor facilidad.

BCAA’s

Diuréticos

Quemadores de grasa.

CLA  que ayuda a comer menos, mejora la masa muscular y es un quemador de grasa muy eficaz.

Vitaminas.

Por último que quiero mencionar que no importa cuál sea su tipo de cuerpo a la hora de obtener resultados, que si estamos dispuestos a trabajar duro, podemos conseguir lograr nuestros objetivos.

Y recuerda “Si no fuera duro todo el mundo lo haría. Es la dureza lo que lo hace grande” .

 

 

La elevación de cadera trabaja principalmente los glúteos cuya funcionalidad va mucho más allá de lo estético, por eso, no podemos dejar de incluir su trabajo en la rutina de entrenamiento. Entre los beneficios que nos reporta este ejercicio encontramos:

  • Ayuda a mejorar la postura.
  • Disminuye el dolor de espalda.
  • Aumentar la fuerza, agilidad y potencia.
  • Mejora capacidad atlética y más velocidad de carrera.
  • Disminuye la probabilidad de lesiones de rodilla, tobillo y espalda.

Para realizar la elevación correctamente debemos seguir los siguientes pasos:

PASO 1: Acuéstate con la zona dorsal apoyada en la banca y los pies apoyados firmemente frente ti, más o menos a la altura de los hombros. Manten la barra con pesas sobre las caderas.

PASO 2: Baja las caderas de manera que los glúteos casi toquen el suelo. Es importante que el glúteo no toque el suelo, pues se trata también de un ejercicio de resistencia.

PASO 3: Sube hasta recuperar la posición inicial, mientras presiona los talones y contrae los glúteos.

Elevaciones-de-cadera-con-barra

No obstante, aquí tenéis un vídeo de la ejecución nuestra amiga Luz realizando una perfecta ejecución del ejercicio.

Elevaciones-de-cadera-con-barra-CDLasFuentes

Para finalizar, quiero recordar la importancia de realizar los ejercicios correctamente para evitar lesiones.

 

Cuando se trata de alterar el peso corporal el factor más importante es la alimentación, ya que si aumentamos la ingesta de calorías en mayor proporción que las que consumimos en nuestras actividades diarias nuestro peso aumentará, y si son menos de las que precisa, entonces disminuirá.

Si tratamos de incrementar el volumen magro es indispensable crear en el sistema muscular una necesidad de crecimiento, para que el aumento se produzca y se consolide en el tejido magro y no en el graso. Para conseguir nuestro objetivo, será necesario por un lado aportar el valor nutricional necesario para la creación de nuevas estructuras y por otro lado estimular el sistema muscular para que sea en el donde se canalice el incremento de tamaño.

ENTRENAMIENTO PARA GANAR PESO MUSCULAR

Es obvio que para que se produzca el crecimiento o hipertrofia el musculo debe someterse a un esfuerzo al que no está acostumbrado, en forma de resistencia o intensidad, y de forma reiterada. Es decir, debemos someter a los músculos a una carga periódica que ha de ir incrementándose conforme éstos se van adaptando a la inicial.

Sin embargo, debe quedar claro que ante el hecho de mayor intensidad de esfuerzo más breve ha de ser éste. Además, la frecuencia de trabajo será menos para permitir que el cuerpo se recupere y crezca (en los procesos en los que se quiere ganar músculo es recomendable entrenar en torno a tres días a la semana).

Para que el crecimiento sea correcto el musculo se ha de ver enfrentado a episodios de intensidad extrema pero luego ha de tener la opción de recuperarse plenamente del esfuerzo si no, no se producirá la fase de sobrecompensación.

Y esto, ¿cómo lo podemos llevar a la práctica? Se puede conseguir mediante el crecimiento con series muy intensas y cortas e intentar de usar un peso gradualmente creciente. Debe dedicarse a los grandes grupos musculares con una media de entre diez y doce series, de ocho a diez repeticiones para cada uno, repartidas en dos o tres ejercicios distintos.

LA ALIMENTACIÓN PARA GANAR MASA MUSCULAR

Los expertos de este deporte otorgan una importancia de hasta el 80% a la alimentación en los resultados finales lo cual no significa que solo un 20% del tamaño muscular dependa del entrenamiento, sino que los progresos pueden derivarse del entreno hasta en un 80% en función de su alimentación.

El entrenamiento es el primer eslabón para el proceso de hipertrofia y sin el cual no existe la posibilidad de crecimiento del musculo, pero hasta éste depende de la alimentación, ya que sin la energía derivada de los alimentos careceríamos del vigor necesario para realizar el esfuerzo.

El entrenamiento debe estar programado al aporte alimenticio, y este último siempre debe superar la energía que nos aportan los alimentos a la energía empleada en la actividad física, pues de lo contrario podríamos lograr el efecto contrario, perder peso.

A continuación os dejo una serie de consejos nutricionales básicos a la hora de ganar masa muscular:

  1. Intentar que no trascurran más de tres horas sin que el cuerpo obtenga nutrientes, de este modo lograremos mantener el proceso anabólico elevado continuamente.
  2. Desayunar con abundantes proteínas y carbohidratos, así como ácidos grasos esenciales (nueces, almendras,…).
  3. Tomar uno o dos tentempiés antes del almuerzo del mediodía al igual que por la tarde.
  4. A la hora de cenar, hacerlo con abundancia de proteínas y carbohidratos fibrosos (verduras, hortalizas,…)
  5. A la hora de ingerir proteínas magras se recomienda el pollo, pavo, huevos, pescados o ternera.
  6. Los carbohidratos se pueden obtener de las patatas hervidas o al horno, arroz y pasta integral, o legumbres.
  7. Beber mucha agua para ayudar a metabolizar bien los alimentos.

Ahora ya tienes las claves básicas, sólo debes ponerte a ello y recuerda: “No hay absolutamente ninguna otra forma de triunfar en la vida si no es por el constante esfuerzo” Arnold Schwarzenegger.

Perder peso se ha vuelto una verdadera moda en los últimos tiempos, ya que todo el mundo trata de hacerlo en un momento u otro de sus vidas..

Existen tres formas de perder peso: la deshidratación o reducción de volumen hídrico, la pérdida de masa magra o muscular y la reducción de la grasa.

La reducción de volumen hídrico es la forma más rápida de perder peso y a la que recurren algunos deportistas cuando tienen que dar un peso concreto para la realización de una prueba, como por ejemplo, un boxeador. Si bien, este tipo de práctica, como la reducción de agua con métodos de calor (saunas), no se recomienda perder más de uno o dos kilos, ya que la deshidratación que suponga una pérdida de peso de más del 3%  resulta contraproducente.

La perdida de peso mediante la reducción de masa muscular no es aconsejable ya que se trata de perder tejido muscular y esto es lo último que quiere cualquier deportista. La eliminación de masa muscular se produce por la destrucción del músculo y tejidos conjuntivos por la ingesta insuficiente de proteínas y calorías, así como un desgaste físico excesivo.

Por lo tanto, cuando se trata de perder peso lo ideal es hacerlo mediante la reducción de masa grasa, es decir, mediante la reducción de la tasa de grasa corporal.

Un error muy común a la hora de perder peso es querer hacerlo de forma drástica y rápida. La mayoría de las personas con sobrepeso lo han ido adquiriendo a base de malos hábitos nutricionales que ha podido durar meses e incluso años. La falta de paciencia unido al desconocimiento de conocimientos básicos sobre el funcionamiento del organismo hacer que prueben cualquier método y, claro está, fracasan.

bascula-comida-sana

Poco a poco se han ido  asentando en la sociedad ciertos bulos acerca de la pérdida de peso que en realidad carecen de todo fundamento. Repasemos unos cuantos de ellos:

– Para adelgazar hay que comer poco: Este es de los más arriesgados, pues parece tener sentido pero está totalmente desaconsejada. Al reducir la comida de forma sustancial en un principio se pierde peso, a veces solo durante unos pocos días, pero este es fundamentalmente agua y no grasa. Si la situación se mantiene el cuerpo tiende a degradar los músculos en lugar de la grasa, ya que no le son imprescindibles para vivir y guardando la grasa como reserva de energía.

– No cenar: Si bien es cierto, que se recomienda que todas las comidas copiosas se hagan por la mañana y a medida que transcurre el día vayan reduciendo en cuanto a volumen. Pero de esto a no cenar dista un abismo. De noche no tenemos gran actividad física pues estamos durmiendo pero si metabólica, de manera que también necesitamos alimentos.

– Comer fruta de noche: No es aconsejable si se busca perder peso. La fruta constituye un alimento natural pero contiene fructosa (el azúcar de los frutos), que como todo monosacárido, no necesita digestión y llega rápidamente a la sangre para proporcionar energía, pero si no se quema de inmediato pasa a la reserva y se convierte en grasa corporal.

– Las dietas de un solo alimento: Hoy en día todo el mundo a oído hablar de la dieta de la alcachofa, de la piña,etc. La reducción drástica de ingesta de alimentos tendrá efectos negativos en el metabolismo, pues abstenemos al metabolismo de ingerir muchos nutrientes indispensables para el organismo.

Una regla de oro en la nutrición que debemos de tener siempre en cuenta es comer un amplio abanico de alimentos pues cada uno contiene sustancias distintas que el cuerpo necesita.