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Dieta y Tips de Ejercicio para bajar grasa 1

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Quedan semanas para que arranque el maratón Guadalupe-Reyes, y con ello el último chance de bajar de peso, grasa o tallas, este año. Por eso, va una guía de nutrición y entrenamiento para que ¡te apliques, yaaa!

El rollo de bajar grasa es una cuestión de dimensiones: 1 kg de grasa ocupa más espacio que 1 kg de músculo. ¡Además de que la grasa hace que te veas flácido ,y el músculo firme!

Le llamo guía porque una dieta o plan de entrenamiento debe ser 100% personalizado para asegurar un mayor resultado. Es decir, darte cantidades exactas de cada alimento, ajustarlo a tus gustos, tiempos; así como prescribir intensidades de ejercicio. Sin embargo, como ¡hay que empezar ya! Y mi misión es darte información para que tomes acciones y decisiones, te paso esta guía pensada para que bajes de ½ a 1 kg por semana.

Los menús están diseñados para personas que pesen entre 60 y 80kg. ¡Si haces el ejercicio indicado! ¡Bajarás más!

  • Debes comer cada 3 ó 4 horas

Al despertar, en ayunas:

Bebida alcalina y antioxidante, prepárala así:

  • ½ vaso de agua tibia
  • ½ limón exprimido
  • 1 cucharadita de aceite de oliva
  • 1 pizca de bicarbonato

Desayuno

  • 1 taza de
    fresas o piña
  • Sándwich con pan integral o Bimbo SiluetaCon queso panela o atún
  • Verduras: Jitomate, espinacas, apio
  • 1 embarradita de mayonesa light o queso crema
  • mostaza y salsa al gusto

Snack 1

  • 1 manzana y 1 yogurt griego Yoplait

Comida 

  • Ensalada al gusto, aderezada con 1 cucharada de vinagreta o aderezo italiana.
  • 1 rebanada de aguacate
  • Filete de salmón, pescado o pechuga de pollo
  • 2 paquetes de salmas ó 2 tortillas de maíz
Snack 2
  • 1 puño de nueces, o media bolsa de nueces y frutos secos de Starbucks

Cena

  • 1 lata de lomo de atún Tuny
  • espinacas, jitomate, apio y cilantro
  • 2 tostadas horneadas Sanísimo
  • 1 cucharadita de hummus Obela

Recomendación de Ejercicio

Al menos 3 días por semana :

  • Si ya haces ejercicio: haz 30 a 40 minutos a intensidad moderada, tipo: caminar rápido, trotar, bici, bailar.
  • Si vas al gym: entra a clase de baile o a alguna fat burn. Puedes usar alguna máquina de cardio como elíptica, caminadora, remadora.
  • Si entrenas en casa: ¡Haz los ejercicios del video por 30 minutos! Si nunca has entrenado, empieza por 15 minutos a la intensidad que puedas.

54 Comentarios

  1. […] ¡Todos queremos un abdomen marcado o por lo menos plano! Y es un mega reto porque por cuestiones fisiológicas: metabólicas y hormonales, es la zona en que hombres y gran parte de mujeres, especialmente “over 40´s” acumulan la grasa corporal; ya sea por exceso de alimentos –azucarados principalmente- o por estrés. Marco un corte luego de los 40 años en mujeres, porque con base en información de la Mayo Clinic: muchas mujeres en pre-menopausia y durante,  cambian las zonas de acumulación de grasa, dejando la cadera y yéndose al centro del cuerpo, por la disminución en  los niveles de estrógenos. Por eso, además de llevar una dieta saludable y hacer ejercicio caridovascular, checa esta guía en mi sitio. […]

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