筋トレのもたらすダイエット効果

ダイエットをしたいと思って筋トレを始める人は多いと思います。しかし、筋トレがダイエットにもたらす効果については、今一つ理解されていないように思います。

筋トレをすると体が引き締まるというのは事実ですが、より具体的なメカニズムについて紹介していきます。

>筋肉を付けて脂肪を落とす

筋肉を付けることの最大のメリットは、脂肪を燃焼しやすい体質に変えることができるという点にあります。

どうしても、ダイエットというと体重を落とすということに意識が向きがちですが、体重を落とすだけなのであれば、食事制限を無理やり行えば意外と簡単にできます。

しかし、運動をしないで食事制限を行うと筋肉がどんどん落ちていきます。筋肉が落ちることにより、代謝も落ちていき、食事量をもとに戻せばまた体重はすぐに戻ってしまい、体脂肪も上昇してしまいます。

ですので、体脂肪を効果的に燃やしたいのであれば、筋肉を付けることが最大の近道といえます。脂肪を燃やす=有酸素運動というイメージが強く、厚着をして汗をかきながら長時間走る人も多いです。確かに有酸素運動でも脂肪を燃焼する事はできますが、あくまで走っている間しか脂肪を燃焼させることはできません。

筋肉を付けることで、何もしていない状態でも脂肪を燃焼しやすくなるという体質になるので、有酸素運動のように毎日行う必要はありません。

また、筋トレを行うことにより、成長ホルモンが分泌されます。この成長ホルモンは筋肉を成長させるほか、脂肪の燃焼効果もあります。

筋肉を付けると、当然体重は増えていきます。しかし余計な脂肪がないため、見た目は痩せて見えます。これこそが健康的な王道ダイエットといえます。

代謝を上げやすい筋肉

代謝を上げるには筋肉を鍛える必要があると説明しましたが、どの筋肉を鍛えるべきでしょうか。脂肪燃焼というと、どうしても腹筋のイメージが強いと思いますが、実際はどうなのでしょうか。

まず結論から言うと、代謝を上げるために鍛えるべき筋肉は大きな筋肉である広背筋・大腿四頭筋・大胸筋になります。特に下半身の筋肉は体全体の70%を占めますので、この部分を鍛えることで代謝アップが望めます。また、広背筋をはじめとする背中の筋肉も上半身のかなりの部分を占めますので、やはり効果的です。

トレーニング内容としては、下半身の場合にはスクワットやレッグエクステンションを行い、背中のトレーニングについては、ラットプルダウンやデッドリフトを行いましょう。

胸も鍛えることでさらに代謝を上げることができますので、ベンチプレスなどを行い、鍛えるようにしましょう。

トレーニング頻度について

代謝を上げるために筋トレを行う際、頻度としては週に2回は行いたいところです。週1回だけですと少し物足りず、大きい筋肉を鍛えるには分割して行うほうが良いので、なるべく時間を見つけて行うようにしましょう。小さい筋肉については、毎日鍛えることは避け、最低でも1日は空けましょう。特に肩や腕の筋肉は、意識しないところで使用していますので、適度な休養を設けることが怪我の防止にもつながります。

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