{"id":2187,"date":"2022-12-20T09:36:20","date_gmt":"2022-12-20T09:36:20","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2187"},"modified":"2023-02-27T22:00:20","modified_gmt":"2023-02-27T22:00:20","slug":"mistakes-that-make-you-lose-muscle-not-fat","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/es\/errores-que-hacen-perder-musculo-no-grasa\/","title":{"rendered":"Errores que te hacen perder m\u00fasculo, no grasa"},"content":{"rendered":"<p>Para algunas personas, perder peso puede ser un verdadero desaf\u00edo.<\/p>\n<p>Incluso si est\u00e1 tratando de vivir un estilo de vida saludable, puede haber momentos en los que sienta que sus esfuerzos no est\u00e1n dando sus frutos.<\/p>\n<p>Por lo tanto, es necesario que d\u00e9 un paso atr\u00e1s y reflexione sobre lo que puede o no estar haciendo bien. Su dieta de culturismo podr\u00eda estar completamente equivocada o podr\u00eda estar viviendo un estilo de vida que es totalmente perjudicial para su salud. <a href=\"https:\/\/anabolic-coach.com\/es\/perder-peso-rapido-3-pasos\/\">sus objetivos de p\u00e9rdida de peso<\/a>.<\/p>\n<p>A la luz de esto, decidimos resaltar algunos de los errores m\u00e1s t\u00edpicos que parecen cometer las personas que hacen dieta, que son errores obvios para perder m\u00fasculo en lugar de grasa.<\/p>\n<p>\u00a1Feliz lectura!<\/p>\n<p><iframe title=\"reproductor de videos de youtube\" src=\"https:\/\/www.youtube.com\/embed\/b9S8ioUyWWI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Su d\u00e9ficit de calor\u00edas es demasiado alto<\/h2>\n<p>Para que se produzca la p\u00e9rdida de peso, se debe crear un d\u00e9ficit de calor\u00edas. Para lograr esto, debes gastar m\u00e1s energ\u00eda cada d\u00eda de la que ingieres.<\/p>\n<p>Durante mucho tiempo, las personas supusieron que si reduc\u00edan su ingesta cal\u00f3rica en 3500 por semana, perder\u00edan 1 libra (o 0,45 kg) de grasa. Sin embargo, estudios recientes han demostrado que el d\u00e9ficit cal\u00f3rico necesario var\u00eda de una persona a otra, ya que en algunos d\u00edas es posible que est\u00e9s consumiendo menos calor\u00edas.<\/p>\n<p>Sin embargo, la investigaci\u00f3n muestra que las personas con frecuencia sobrestiman la cantidad de calor\u00edas en los alimentos que comen.<\/p>\n<p>En un experimento, se les pidi\u00f3 a los adultos que corrieran en una caminadora, adivinaran cu\u00e1ntas calor\u00edas quemaban y pensaran en una idea de comida que coincidiera con su gasto de calor\u00edas.<\/p>\n<p>Los resultados mostraron que tanto la subestimaci\u00f3n como la sobreestimaci\u00f3n de la ingesta de calor\u00edas de los alimentos y el ejercicio eran comunes entre los participantes.<\/p>\n<p>Es posible que est\u00e9 comiendo muchos frutos secos y pescado, que son nutritivos y ricos en calor\u00edas. Pero mantener un tama\u00f1o razonable de las porciones es esencial para controlar el peso.<\/p>\n<p>Sin embargo, la restricci\u00f3n cal\u00f3rica excesiva puede tener exactamente el efecto contrario. La investigaci\u00f3n sobre una dieta de culturismo extremadamente baja en calor\u00edas sugiere que puede causar p\u00e9rdida de masa muscular y una tasa de metabolismo significativamente m\u00e1s lenta.<\/p>\n<h3>RESUMEN<\/h3>\n<p>Comer en exceso es un obst\u00e1culo importante para la p\u00e9rdida de peso. Por el contrario, comer muy pocos <a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-weight\/managing-your-weight\/understanding-calories\/\">calor\u00edas<\/a> puede provocar fatiga, debilidad y hambre. Tambi\u00e9n puede provocar una p\u00e9rdida de masa muscular y un metabolismo lento.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2223 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Burn-calories-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>No est\u00e1s prestando atenci\u00f3n a las prote\u00ednas<\/h2>\n<p>Si est\u00e1 cuidando su peso, aseg\u00farese de obtener suficiente prote\u00edna. Se ha demostrado que la prote\u00edna ayuda a perder peso de varias maneras.<\/p>\n<p>La prote\u00edna ayuda a:<\/p>\n<ul>\n<li>\u00a0disminuir los antojos<\/li>\n<li>\u00a0elevar la saciedad<\/li>\n<li>\u00a0reducir la tasa de recuperaci\u00f3n de peso y\/o mantener su metabolismo en un nivel saludable<\/li>\n<li>\u00a0mantener la masa muscular incluso mientras est\u00e1 a dieta y experimentando p\u00e9rdida de peso<\/li>\n<\/ul>\n<p>Una revisi\u00f3n tambi\u00e9n encontr\u00f3 que comer m\u00e1s prote\u00edna entre 0,6 y 0,8 gramos por libra (o 1,2 a 1,6 g\/kg) puede ayudar a controlar el apetito y alterar la composici\u00f3n corporal.<\/p>\n<p>Debe intentar incorporar un alimento rico en prote\u00ednas en cada comida, ya que puede ayudar a perder peso. Solo recuerda que hay otras fuentes de prote\u00ednas adem\u00e1s de la carne y los productos l\u00e1cteos. Las opciones de prote\u00ednas buenas y econ\u00f3micas incluyen la linaza, la quinua, las legumbres y los frijoles.<\/p>\n<h3>RESUMEN<\/h3>\n<p>Comer m\u00e1s prote\u00ednas puede ayudarte a perder peso al aumentar tu metabolismo, haci\u00e9ndote sentir lleno por un per\u00edodo de tiempo m\u00e1s largo, disminuyendo tu apetito y la sensaci\u00f3n de hambre.<\/p>\n<h2>Est\u00e1s haciendo demasiado cardio<\/h2>\n<p><a href=\"https:\/\/anabolic-coach.com\/es\/prevenir-el-sobreentrenamiento\/\">ejercicio excesivo<\/a> se ha relacionado con un aumento del estr\u00e9s y no es saludable para la mayor\u00eda de las personas a largo plazo. Adem\u00e1s, puede interferir con las hormonas endocrinas que mantienen su cuerpo funcionando sin problemas.<\/p>\n<p>Por lo tanto, hacer ejercicio en exceso para obligar a su cuerpo a quemar m\u00e1s calor\u00edas es ineficaz y poco saludable.<\/p>\n<p>Sin embargo, hacer entrenamiento de resistencia y cardio regularmente puede ser una forma efectiva de mantener estable tu metabolismo mientras pierdes peso.<\/p>\n<h3>RESUMEN<\/h3>\n<p>Tanto el metabolismo como la masa muscular esquel\u00e9tica pueden disminuir con la falta de ejercicio. Sin embargo, los entrenamientos excesivos son contraproducentes y uno de los m\u00e1s <a href=\"https:\/\/anabolic-coach.com\/es\/7-errores-de-fitness-que-todos-comete-al-principio\/\" target=\"_blank\" rel=\"noopener\">errores comunes<\/a> perder m\u00fasculo, ya que puede aumentar las hormonas cortisol y los niveles de estr\u00e9s.<\/p>\n<h2>No est\u00e1s entrenando con pesas<\/h2>\n<p>El entrenamiento de resistencia ha demostrado durante mucho tiempo ser una rutina de ejercicios eficaz para promover la p\u00e9rdida de peso.<\/p>\n<p>Los investigadores han descubierto que el levantamiento de pesas es una de las mejores formas de impulsar tanto el metabolismo como la masa muscular esquel\u00e9tica. Adem\u00e1s de reducir la grasa abdominal o visceral, potenciar la fuerza y mejorar otras funciones f\u00edsicas.<\/p>\n<p>Tambi\u00e9n se ha demostrado que combinar el ejercicio aer\u00f3bico con el levantamiento de pesas parece ser el m\u00e9todo m\u00e1s eficaz para reducir la grasa corporal, seg\u00fan un metaan\u00e1lisis de 32 estudios en los que participaron m\u00e1s de 4700 personas obesas.<\/p>\n<h3>RESUMEN<\/h3>\n<p>Se ha demostrado que el levantamiento de pesas y otras formas de entrenamiento de resistencia aumentan la tasa metab\u00f3lica, fortalecen los m\u00fasculos esquel\u00e9ticos y ayudan a <a href=\"https:\/\/anabolic-coach.com\/es\/activar-las-hormonas-quemagrasas-en-solo-5-pasos\/\">p\u00e9rdida de grasa<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2224 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/training-with-weights-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Tienes hambre despu\u00e9s de un entrenamiento<\/h2>\n<p>El consejo est\u00e1ndar ha sido comer cada pocas horas para evitar tener hambre y dejar que tu metabolismo se ralentice.<\/p>\n<p>Pero en verdad, esto podr\u00eda hacer que ingieras m\u00e1s calor\u00edas de las que tu cuerpo requiere diariamente. Adem\u00e1s, es posible que nunca te sientas lleno, al menos no a tu satisfacci\u00f3n.<\/p>\n<p>En un estudio, se supuso que tener de 2 a 3 comidas diarias puede ayudar a reducir el riesgo de inflamaci\u00f3n y al mismo tiempo protegerlo contra el aumento de peso.<\/p>\n<p>Tambi\u00e9n parece una mala idea insistir en que las personas desayunan todas las ma\u00f1anas, incluso si no tienen mucha hambre.<\/p>\n<p>Seg\u00fan un estudio, a las mujeres que normalmente NO desayunan se les pidi\u00f3 que comenzaran a hacerlo antes de las 8:30 a. m. y durante un per\u00edodo de 4 semanas. En la investigaci\u00f3n se descubri\u00f3 que los participantes que desayunaban cada ma\u00f1ana terminaron consumiendo m\u00e1s calor\u00edas en general y aumentando de peso durante el transcurso del estudio.<\/p>\n<p>Parece que la clave para perder peso con \u00e9xito es comer solo cuando se tiene hambre y no necesariamente de acuerdo con las normas sociales.<\/p>\n<h3>RESUMEN<\/h3>\n<p>El consumo frecuente de alimentos es capaz de obstaculizar sus objetivos de p\u00e9rdida de peso. Por lo tanto, solo debe consumir alimentos cuando realmente tenga hambre.<\/p>\n<h2>Est\u00e1s privado de sue\u00f1o<\/h2>\n<p>Aunque todos tienen diferentes necesidades de sue\u00f1o, los estudios han demostrado que cuando las personas duermen menos de 7 horas, su peso tiende a perder el control.<\/p>\n<p>Aumentos en <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmicalc.htm\">\u00edndice de masa corporal (IMC)<\/a> y el aumento de peso se han relacionado repetidamente con una menor calidad del sue\u00f1o.<\/p>\n<p>El aumento de peso tambi\u00e9n exacerba los s\u00edntomas de muchos trastornos del sue\u00f1o, incluida la apnea del sue\u00f1o. En verdad, es un ciclo interminable, ya que el aumento de peso se ha relacionado con una disminuci\u00f3n en la calidad del sue\u00f1o y viceversa.<\/p>\n<p>Adem\u00e1s, la privaci\u00f3n del sue\u00f1o es un fuerte factor de estr\u00e9s catab\u00f3lico que puede conducir a una disfunci\u00f3n metab\u00f3lica y una disminuci\u00f3n de la funci\u00f3n f\u00edsica y la masa muscular esquel\u00e9tica.<\/p>\n<h3>RESUMEN<\/h3>\n<p>La privaci\u00f3n del sue\u00f1o afecta las hormonas que se\u00f1alan el hambre y la saciedad, lo que puede explicar por qu\u00e9 las personas privadas de sue\u00f1o tienden a consumir m\u00e1s alimentos que las personas bien descansadas. La p\u00e9rdida de masa muscular esquel\u00e9tica, en lugar de grasa corporal, es tambi\u00e9n el efecto m\u00e1s notable de la falta de sue\u00f1o en el metabolismo.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2225 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/men-sleep-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>En conclusi\u00f3n<\/h2>\n<p>Si quiere <a href=\"https:\/\/anabolic-coach.com\/es\/mujeres-culturismo-consejos-perder-grasa\/\">perder grasa<\/a> y no masa muscular, debes evitar cometer estos 6 errores hoy. Duerma lo suficiente para mejorar su funci\u00f3n metab\u00f3lica, entrene con pesas para desarrollar masa muscular esquel\u00e9tica, coma cantidades suficientes de prote\u00ednas para ayudar al crecimiento, la reparaci\u00f3n y la recuperaci\u00f3n muscular.<\/p>\n<p>Adem\u00e1s, evita hacer demasiado cardio y come las cantidades adecuadas de alimentos para evitar la sensaci\u00f3n de hambre que puede obligarte a comer alimentos en exceso y\/o poco saludables. Si necesitas consejos sobre c\u00f3mo puedes desarrollar masa muscular mientras pierdes grasa corporal, no dudes en chatear gratis con un entrenador aqu\u00ed y evitar estos errores comunes para perder m\u00fasculo hoy.<\/p>","protected":false},"excerpt":{"rendered":"<p>Para algunas personas, perder peso puede ser un verdadero desaf\u00edo. Incluso si est\u00e1 tratando de vivir un estilo de vida saludable, puede haber momentos en los que sienta que sus esfuerzos no est\u00e1n dando sus frutos. Por lo tanto, es necesario que des un paso atr\u00e1s y reflexiones sobre lo que puedes o no ser [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/es\/errores-que-hacen-perder-musculo-no-grasa\/\">M\u00e1s<\/a><\/p>","protected":false},"author":3,"featured_media":2215,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,69],"tags":[],"class_list":{"0":"post-2187","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mistakes That Make You Lose Muscle, Not Fat - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"This article discusses common mistakes that can prevent you from losing fat and gaining muscle, including poor eating and exercise habits. 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