Aynı Anda Kas Artışı ve Yağ Kaybı Mümkün Mü?
May 08, 2021 2021-06-17 21:14Aynı Anda Kas Artışı ve Yağ Kaybı Mümkün Mü?
Kas kazanırken yağ kaybetme fenomeni uzun yıllardır birçok kişi tarafından tartışılmaktadır. Literatürde egzersize yeni başlayanlar ve obezlerde bu fenomenin meydana geldiği bilinse de, antrenmanlı kişilerin kas kazanırken yağ kaybetmelerinin zor hatta mümkün olmadığına dair bazı görüşler bulunmaktadır. ⠀
⠀
Peki bu görüşlerin haklılık payı var mı?⠀
⠀
KAS KAZANIRKEN YAĞ KAYBEDİLİR Mİ?⠀
⠀
Birçok araştırma kas kazanırken yağ kaybetmenin egzersize yeni başlayanlarda ve obezlerde daha kolay meydana geldiğini belirtmektedir. Diğer taraftan azımsanamayacak derecede araştırma, antrenmanlı bireylerin de kas kütlesi kazanırken yağ kaybı yaşayabileceğini kanıtlamıştır.⠀
⠀
PEKİ NASIL?⠀
⠀
Kas kazanımı ve yağ kaybı için önerilenlerin başında aerobik egzersiz ve beslenme stratejileri gelmektedir. Birçok araştırmacı aerobik ve kuvvet antrenmanlarının eşzamanlı (concurrent) olarak yapılmasının bu fenomeni gerçekleştirmek için etkili bir yaklaşım olabileceğini belirtmiştir.⠀
⠀
Beslenme ayağında ise yüksek protein alımına dikkat çekilmiştir. Protein alımının günde kilogram başına 2 gram (bazı kişiler için daha fazla) alındığında önemli etkilerin görüldüğüne dair birçok araştırma bulunmaktadır (1,2,3).⠀
⠀
Buna ek olarak normalde tüketilen kalorilerinin biraz daha üzerinde kalori tüketimlerinin de önemli katkılar sunduğuna dair bazı bulgular bulunmaktadır (2).⠀
⠀
Ayrıca araştırmacılar haftada en az 3 gün kuvvet antrenmanı yapılmasını önermişlerdir (4).⠀
⠀
SONUÇ⠀
⠀
Kas kütlesi kazanırken yağ kaybı sadece egzersize yeni başlayan ve aşırı kilolu bireylerde değil, yüksek antrenmanlı kişilerde de doğru stratejiler kullanıldığında gerçekleşebilmektedir.⠀
⠀
Her ne kadar yapılan öneriler bireye bağlı olsa da, birçok araştırma neticesinde “yüksek protein alımı ve kalori fazlalığı” gibi birkaç genel öneri verilebilmektedir.⠀
⠀
Ayrıca uyku kalitesi ve miktarı, toparlanma ve vücut kompozisyon değişikliklerini etkileyebilecek ek değişkenler olabileceği de belirtilmiştir.⠀
⠀
NOT: Bu inceleme genel olarak antrenmanlı bireyleri ilgilendirmektedir ve araştırmalar neticesinde bazı öneriler yapılsa da kişilerin kendi özelliklerine göre bu planlamayı revize etmeleri önerilmektedir.
KAYNAKLAR
- (1) Campbell BI, Aguilar D, Conlin L, et al. Effects of high versus low protein intake on body composition and maximal strength in aspiring female physique athletes engaging in an 8-week resistance training program. Int J Sport Nutr Exerc Metab 28: 580–585, 2018.⠀
- (2) Haun CT, Vann CG, Mobley CB, et al. Effects of graded whey supplementation during extreme-volume resistance training. Front Nutr 5: 84, 2018.⠀
- (3) Antonio J, Ellerbroek A, Silver T, et al. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women—A follow-up investigation. J Int Soc Sports Nutr 12: 39, 2015.⠀
- (4) C Barakat, J Pearson, G Escalante, B Campbell, E O Souza. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? J Strength Cond Res. Pre-Print, 2020.⠀
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