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labinah

Voeding en fitness

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Hey ik ben nieuw hier, ook een beetje in het fitnessen. Ik ben begin januari actief begonnen te finessen(3 tot 4 keer per week). Helaas is dat nu gemindert naar 1 of 2 keer per week omdat ik school, stage en werk heb. Mijn doel is om onder de 80 kg te komen(weeg nu tussen de 88 en 86 weet het exacte gewicht niet en ben 1.80). Wat kan ik het beste doen om mijn doel te bereiken qua fitness en voeding.

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Hallo Labinah,

Alvast welkom hier. Ik neem aan dat je ondertussen traint met een bepaald schema. Wat m.i. belangrijk is bij vrouwen is te focussen op de menstruele cyclus. In de eerste 2 weken van deze cyclus is het hormonale profiel optimaal. Dit voor zowel toename van spiermassa of vetverlies. De boodschap is om tijdens deze periode flink je best te doen door de frequentie/zwaarte van de trainingen op te bouwen .

 

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Hey @labinah,

staar je niet blind op de weegschaal, want je kan onder de 80kg wegen, skinnyfat zijn en nog steeds ontevreden zijn.

 

maar als je kilo's wil kwijtgeraken moet je minder eten dan dat je verbrand.

om 1 kg kwijt te raken moet je ongeveer 7000kcal minder eten of meer verbranden. Dit kan door sporten en op voeding te letten. (Voeding alleen kan ook, maar nooit zonder)

 

je rekent best eerst je onderhoud uit en gaat dan onder deze kcal gaan eten.

ideaal gezien houdt je ook rekening met je macro-waardes om spiermassa te behouden en je te focussen op vetverbranding

 

grtn

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Hey allebei bedankt voor het antwoorden, ten eerste train ik helaas niet met een schema, daarom heb ik het gevoel dat ik niks vooruit ga. Ten tweede ben ik geen vrouw(ookal kan mijn gebruikersnaam indd vrouwelijk klinken). Weten jullie een goed fitness schema waarbij je afvalt, maar toch je spiermassa behoudt/vergroot? Alvast bedankt.

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Elke trainingsschema dat intensief genoeg is, zal zijn effect hebben. 

Het belangrijkste nu is een correct voedingsschema waarbij je in een klein tekort eet, maar toch voldoende eiwitten - vetten en koolhydraten opneemt om de spiergroei / behoud te ondersteunen.

 

hoeveel dagen per week train je?

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Op 23-3-2017 at 17:34 zei P2I:

Elke trainingsschema dat intensief genoeg is, zal zijn effect hebben. 

Het belangrijkste nu is een correct voedingsschema waarbij je in een klein tekort eet, maar toch voldoende eiwitten - vetten en koolhydraten opneemt om de spiergroei / behoud te ondersteunen.

 

hoeveel dagen per week train je?

1 tot 2 dagen per week i.v.m. met school, stage en werk.

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Dat is natuurlijk niet ideaal. Ik zou sowieso een fullbody aanraden dan om toch alle spiergroepen 2x per week aan te spreken.

 

je kan een heleboel fullbody workouts vinden online zoals bvb op schemaatje.nl

 

als je echter een trainingsschema en voedingsschema op maat wil, ga je je moeten verdiepen in de materie of contact opnemen met een personal trainer / online trainer

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Hey Labinah, ook langs mijn kant hartelijk welkom!

Ik sluit me aan bij de mening van @P2I. Het is natuurlijk wel iets wat effort vraagt, van jezelf wanneer je je hierin gaat verdiepen of van je portemonnee als je kiest voor een personal trainer. Tegenwoordig zijn er ook online formules die veel voordeliger zijn dan full-time in training gaan bij een coach.

 

Zelf ben ik sinds januari na een revalidatie begonnen met online training bij een coach en dit heeft me op deze 2 maanden al meer resultaten opgeleverd dan een half jaar op mezelf trainen. Ook ga ik maandelijks op consultatie bij een sportdiëtiste waardoor m'n voeding is afgestemd op mijn trainingschema's (zij en mijn coach werken in dezelfde praktijk).

 

Ik kan het je alleen maar aanraden, maar je moet doen wat voor jou het beste is. Veel succes alvast! :)

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Op 22-3-2017 at 18:39 zei Peter Wouters:

 

Sorry, mijn excuses.

 

Hey @Peter Wouters, goed om jou nog steeds hier te zien. 

Je weet toch, assumption is the mother of all F*** upsxD

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