Pourquoi est-il intéressant de faire de la musculation pendant les vacances ?

À l’approche des vacances estivales, vous vous demandez certainement comment faire pour les passer sans grossir de 10 kilos. En faisant quelques recherches sur le Net ou dans les magazines, vous trouverez de nombreux conseils sur les aliments à éviter et des avertissements sur le fait de rester sur la bonne voie. Ce qui risque de vous rendre anxieux sur la prise de kilos non désirés et d’avoir un impact négatif sur vos vacances.

Or, cela ne devrait pas être le cas ! Aussi, pourquoi ne pas changer vos objectifs sur le court terme afin que votre congé soit moins stressant en faisant de la musculation ? Et si cela vous rend un peu nerveux, souvenez-vous, plus vous avez de masse maigre, plus vous paraîtrez mince. Par ailleurs, il faut une certaine quantité de calories pour construire et maintenir la masse musculaire. Alors, ne craignez pas le gain de poids.

Parce que vous aurez plus de temps pour pratiquer vos exercices abdos, squat, etc.

Avec les vacances, vous aurez du temps en plus pour vous rendre à la salle de sport plus fréquemment. Cependant, cela ne signifie pas aller à la salle pendant trois heures et en profiter pour discuter pendant 5 ou 10 minutes entre vos séries d’exercices. Le plus important pendant que vous êtes dans la salle de gym est l’intensité avec laquelle vous vous entraînez.

Ce qui est bien avec le fait d’avoir du temps en supplément, c’est que vous pouvez le mettre à profit en rendant vos séances d’entraînement intensif plus fréquentes. Au lieu d’avoir seulement trois au cours de la semaine, vous pouvez en faire quatre ou cinq. Cet entraînement supplémentaire, associée à des calories supplémentaires, peut être bénéfique pour la masse musculaire.

Vous pouvez utiliser un entraînement de type « split » qui mettra votre corps au défi. Par exemple, avec une emphase sur les pectoraux et les biceps le premier jour, une accentuation sur le dos et les triceps pour le deuxième jour et une emphase sur les jambes et les muscles fessiers lors du troisième jour. Puis, prenez un jour de repos et recommencez. N’oubliez pas de faire des exercices abdos comme ceux sur http://www.exerciceabdo.fr/, afin de renforcer votre ceinture abdominale.

Parce que les vacances riment souvent avec manger plus que d’habitude

Vous n’êtes certainement pas sans savoir qu’il n’est pas possible de construire de la masse musculaire sans un surplus calorique. Donc, si vous savez que vous allez manger plus que d’habitude, un objectif de renforcement musculaire est on ne peut plus logique. Toutefois, ne vous laissez pas aller en pensant que vous pouvez manger une boîte de chocolats, plusieurs deux tranches de tarte, ou des glaces, et vous dire que ce sera facile à gérer tous les jours parce que votre objectif est de faire de la musculation.

Il est toujours nécessaire d’exercer un contrôle sur votre nourriture et de choisir judicieusement ce que vous mangez. Il est indispensable que vous fournissiez à votre corps les nutriments dont il a besoin pour développer vos muscles. Ainsi, une alimentation exclusivement sucrée ne vous aidera pas à acquérir autre chose qu’une résistance à l’insuline et des maux de tête. Vous pourrez dire au revoir à vos tablettes de chocolat et dire bonjour à une bouée autour de votre taille.

Au lieu de manger avec frénésie, optez pour une quantité de nourriture contrôlée ! À titre d’illustration, vous pouvez faire la part belle aux sources de protéines. À l’instar du poulet et du bœuf qui vous fourniront les acides aminés dont vous avez besoin pour la construction musculaire. Le bœuf fournit plus de fer et de créatine, mais le poulet (sans la peau) contient moins de gras et de cholestérol. Si vous êtes en bord de mer, le poisson vous apportera des acides gras essentiels oméga-3 en plus des protéines.

En addition, si vous essayez de construire de la masse musculaire maigre, vous ne pouvez pas vous abstenir de manger des glucides. Ces nutriments sont un élément essentiel pour construire des muscles. Les glucides sont la source d’énergie de votre corps, ils favorisent la croissance musculaire et ils préviennent la décomposition musculaire ! Sinon, des fruits de saison, un bol de purée de pommes de terre et un peu de beurre riche en oméga 3 vous fourniront l’énergie dont vous avez besoin pour vous entraîner durement et récupérer plus rapidement.

Parce que vous aurez plus de temps pour vous reposer et vous détendre

Comme vous ne travaillerez pas durant votre période de congé, vous aurez davantage de temps pour dormir et de vous détendre. Ainsi, vous pouvez faire des efforts aussi intenses que possible lorsque vous êtes en train de vous entraîner. Car vous savez que vous pouvez rentrer à la maison et vous reposer autant que vous le souhaitez. Et comme on la dit précédemment, vu que vous avez plus de temps, mettez-le à profit.

Après vos activités physiques, profitez du temps libre que vous avez gagné et allouez une partie à vos muscles afin de leur permettre de récupérer et de se reconstruire. Essayez de faire une sieste d’une heure ou deux. Sachez qu’en plus d’être essentiel pour la santé et l’équilibre hormonal de l’organisme, le sommeil est nécessaire à la construction de muscles. L’hormone de croissance est à son plus haut niveau lorsque vous dormez et les composés chimiques comme la dopamine et l’adrénaline – que vous utilisez au cours d’un entraînement intense – se reconstituent généralement la nuit.

Quelques conseils pour bien vous entraîner durant vos vacances

  • Prévoyez vos séances d’entraînement

Tout d’abord, la chose la plus importante que vous devez faire est de repérer où vous allez vous exercer en vue d’établir votre programme de fitness. Par exemple, essayez de repérer les salles de sport à proximité de l’endroit où vous allez séjourner pour vos vacances. Si vous le pouvez, essayez de faire votre réservation dans un hôtel équipé d’une salle de gym. Toutefois, il faut prendre en compte que ce dernier pourrait ne pas vous satisfaire en matière d’équipement sportif.

Si vous pensez que le manque d’équipement peut être un facteur bloquant, pourquoi ne pas apporter des bandes de résistance ? Ces bandes sont un excellent moyen pour travailler et renforcer les muscles en profondeur, même si vous n’aurez pas les mêmes gains de force qu’en utilisant des haltères. En outre, les bandes de résistance sont légères et parfaites pour voyager, car vous pouvez les emballer dans votre valise et les emmener.

En plus d’utiliser les bandes de résistance, concentrez-vous également sur certains exercices de poids corporel dans le confort de votre propre chambre d’hôtel. Squats au poids de corps, fentes, step-ups, push-ups et tractions, ou les 7 exercices pour perdre du ventre sur https://youtu.be/LxvA8Y9Jbvo sont très bien pour fournir un peu de stress à vos muscles et les travailler.

  • Rester actif

Une autre astuce pour maintenir la masse musculaire en voyage, voire la développer, est de rester actif. Si vous êtes à la plage, vous pourriez faire du surf, du beach-volley, ou de la natation. Vous pouvez également vous promener dans votre centre de villégiature, faire des excursions, ou tout simplement sortir et voir ce que la ville où vous séjournez a à offrir. Cependant, éviter de faire des randonnées ou promenades de plusieurs heures. Cela pourrait être un peu trop pour du cardio et peut nuire au gain de masse musculaire.

  • Limiter la consommation d’alcool

Enfin, il est également essentiel que vous vous concentriez sur la limitation de votre consommation d’alcool. La raison est que l’alcool est une toxine pour le corps et une trop grande consommation de celui-ci crée un stress métabolique qui n’aura pas d’effets favorables sur la croissance musculaire ou la composition de votre corps.

Certes, quelques verres ici et là sont acceptables pendant vos vacances, mais n’espérez pas en consommer pendant toute une semaine et revenir au niveau où vous vous étiez arrêté dans la salle de gym. Il faut savoir que l’alcool fait baisser votre taux de testostérone et puisque c’est l’hormone responsable de l’entretien et de la construction musculaire, à la minute où son niveau commence à décliner vous risquez une perte de la masse musculaire.

Aussi, restez hydraté en buvant de l’eau. Cela vous aidera à garder votre force et votre niveau d’énergie. En addition, assurez-vous de boire encore plus que la normale si vous êtes en vacances dans une contrée au climat chaud.

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