{"id":44680,"date":"2018-07-25T21:23:36","date_gmt":"2018-07-25T19:23:36","guid":{"rendered":"https:\/\/ilovemypopotin.fr\/?p=44680"},"modified":"2022-06-25T09:12:53","modified_gmt":"2022-06-25T07:12:53","slug":"comment-gagner-de-la-masse","status":"publish","type":"post","link":"https:\/\/ilovemypopotin.fr\/blog\/comment-gagner-de-la-masse\/","title":{"rendered":"Comment gagner de la masse ?"},"content":{"rendered":"

Un programme d’entrainement de musculation intensif associ\u00e9 \u00e0 une alimentation adapt\u00e9e permet de prendre de la masse musculaire : c’est-\u00e0-dire augmenter le volume des muscles et donc prendre du poids.<\/p>\n

Ici, il est important de pr\u00e9ciser que se muscler ne fait pas maigrir, au contraire !<\/strong> Quand on prend des muscles, on prend forc\u00e9ment du poids. Toutefois, il faut diff\u00e9rencier deux cat\u00e9gories de prises de masse :
\n1. une prise de masse grasse (prendre du volume musculaire et du poids gr\u00e2ce \u00e0 la nutrition)
\n2. et une prise de masse maigre (renforcer les muscles gr\u00e2ce aux efforts).<\/p>\n

Bien entendu, les sportifs vont tenter de renforcer la masse maigre : l’objectif est de prendre du muscle en limitant au maximum la masse graisseuse.<\/p>\n

Tout cela est un jeu d’\u00e9quilibre qui doit \u00eatre finement calcul\u00e9. Pour y voir plus clair, voici quelques conseils du coach Nelson du centre fitness I Love My Popotin<\/strong><\/p>\n

Comment gagner de la masse musculaire ?<\/h4>\n

On parle toujours de la musculation et de l’alimentation mais on oublie souvent le temps de r\u00e9cup\u00e9ration qui est un \u00e9l\u00e9ment essentiel pour gagner de la masse.<\/p>\n

Prendre de la masse musculaire s’articule donc autour de 3 principes fondamentaux :
\n1. l’entrainement sportif
\n2. l’alimentation
\n3. et la r\u00e9cup\u00e9ration<\/p>\n

Ce sont vos trois alli\u00e9s pour d\u00e9velopper votre masse musculaire. Analysons ces \u00e9l\u00e9ments en d\u00e9tail…<\/p>\n

1- Nourrissez vos muscles !<\/h4>\n

\"\"<\/a> Une alimentation hypercalorique est l’un des points essentiels pour d\u00e9velopper la masse musculaire.
\nUn r\u00e9gime riche en prot\u00e9ines et en glucides apporte tous les aliments nutritifs dont votre organisme a besoin pour favoriser sa construction musculaire.<\/p>\n

\u2022 Les prot\u00e9ines sont essentielles pour le renforcement musculaire
\nUn r\u00e9gime prot\u00e9in\u00e9<\/strong><\/a> construit vos muscles. Il est recommand\u00e9 de consommer environ 2 g de prot\u00e9ines par kg de poids corporel. Par exemple, si vous pesez 80 kg vous devriez avaler 160 g de prot\u00e9ines par jour.<\/p>\n

\u2022 Privil\u00e9giez les glucides apr\u00e8s le sport
\nLes glucides apportent de l’\u00e9nergie. Les entrainements sportifs r\u00e9duisent le taux d’insuline : les glucides simples (1) et les glucides complexes (2) permettent de le reconstituer.<\/p>\n

(1) Les glucides simples ou dits sucres rapides : confiserie, fruit, sucre blanc, miel…
\n(2) Les glucides complexes ou dits sucres lents : c\u00e9r\u00e9ales, f\u00e9culents, p\u00e2te, riz, pain, lentilles…<\/p>\n

Attention, il est n\u00e9cessaire de consulter votre m\u00e9decin traitant avant de commencer un programme de musculation et d’opter pour un r\u00e9gime hypercalorique (diab\u00e8te, hypertension…).<\/strong><\/p>\n

Les compl\u00e9ments alimentaires peuvent vous aider \u00e0 prendre de la masse, mais tous ne sont pas efficaces ou de qualit\u00e9. Demandez conseil \u00e0 un sp\u00e9cialiste ou lisez notre article sur \u00ab Les compl\u00e9ments alimentaires et la sant\u00e9<\/strong> <\/a>\u00bb).<\/p>\n

Dans tous les cas, l’alimentation doit rester \u00e9quilibr\u00e9e sinon vous risquez de prendre de la graisse et non du muscle.<\/strong><\/p>\n

2- Quel entrainement sportif pour prendre de la masse ?<\/h4>\n

Pour se muscler, rien de tel que de soulever des charges lourdes telles que poids et halt\u00e8res<\/strong>. Une s\u00e9rie de 8 \u00e0 12 r\u00e9p\u00e9titions de soulev\u00e9 de poids se traduit par un gain de muscle. Mais vous pouvez aussi faire des exercices plus cibl\u00e9s comme du squat, des \u00e9tirements et des d\u00e9velopp\u00e9s sur banc qui musclent tout en \u00e9tirant vos muscles. Vous aurez ainsi moins de contractions et de probl\u00e8mes articulaires.<\/p>\n

L’\u00e9lastiques fitness<\/strong><\/a> est \u00e9galement un accessoire de plus en plus utilis\u00e9 chez les sportifs de haut niveau. L’\u00e9lastique permet de muscler tout en ciblant plus particuli\u00e8rement certaines parties du corps : par exemple les abdos, les fessiers, les cuisses…<\/p>\n

Inutile de trop forcer ! Il faut limiter les temps d\u2019entra\u00eenement \u00e0 des s\u00e9ances de musculation ne d\u00e9passant pas 1h30, \u00e9chauffement et exercices compris. Des entra\u00eenements courts et r\u00e9guliers apportent plus de r\u00e9sultats que des s\u00e9ances trop longues.<\/p>\n

Attention au surentra\u00eenement !<\/strong> Au d\u00e9but, on veut toujours en faire trop et c’est souvent le pi\u00e8ge : on se fatigue, on grossit, on n’atteint pas les objectifs fix\u00e9s et on se d\u00e9motive. L’avis d’un coach pro est recommand\u00e9, surtout au d\u00e9but de votre entrainement !<\/p>\n

3- Chouchoutez-vous des temps de r\u00e9cup\u00e9ration<\/h4>\n

Et enfin, s’accorder des temps de repos est un point tr\u00e8s important. En effet, c\u2019est pendant la r\u00e9cup\u00e9ration que la prise de masse a lieu. Pendant le repos, vos muscles se fortifient et se d\u00e9veloppent.<\/p>\n

Bien dormir la nuit<\/strong> aide \u00e0 r\u00e9cup\u00e9rer et \u00e0 r\u00e9g\u00e9n\u00e9rer votre organisme. Lorsque vous dormez, les hormones de croissance et de testost\u00e9rone sont lib\u00e9r\u00e9es massivement par votre corps ce qui aide \u00e0 la r\u00e9cup\u00e9ration du tissu musculaire.<\/p>\n

Se reposer est aussi n\u00e9cessaire pour \u00e9viter les blessures, les l\u00e9sions, les d\u00e9chirures.<\/p>\n

Prise de masse sous contr\u00f4le !<\/h4>\n

Comment toujours, l’\u00e9quilibre est le meilleur moyen de gagner de la masse musculaire.<\/p>\n

Il est conseill\u00e9 d’augmenter la ration alimentaire d’environ 200 kcal de plus que les besoins habituels. Par exemple, les besoins caloriques par jour sont d’environ 1800 kcal pour une femme et de 2000 kcal pour un homme. Il suffit donc d’ajouter 200 kilocalories par jour pour renforcer sa masse musculaire. Calculer le nombre de kilocalories est un peu contraignant mais c’est indispensable pour contr\u00f4ler son poids<\/strong>.<\/p>\n

Restez motiv\u00e9 ! Pour gagner de la masse musculaire, faites appel \u00e0 centre de musculation exp\u00e9riment\u00e9 : Nelson, coach sportif du centre fitness I Love My Popotin<\/strong> vous donne de bons conseils et vous \u00e9vite les erreurs que l’on peut commettre au d\u00e9but de l’entrainement. Contactez notre \u00e9quipe au 07 72 22 83 37<\/strong> ou via notre mail contact@ilovemypopotin.fr<\/a><\/strong><\/p>\n

d\u00e9couvrir les prestations de notre institut I Love My Popotin<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Un programme d’entrainement de musculation intensif associ\u00e9 \u00e0 une alimentation adapt\u00e9e permet de prendre de la masse musculaire : c’est-\u00e0-dire augmenter le volume des muscles et donc prendre du poids. Ici, il est important de pr\u00e9ciser que se muscler ne fait pas maigrir, au contraire ! Quand on prend des muscles, on prend forc\u00e9ment du<\/p>\n

Lire la suite<\/a><\/div>\n","protected":false},"author":1,"featured_media":44681,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[13],"tags":[],"yoast_head":"\nComment gagner de la masse ? • I Love My Popotin<\/title>\n<meta name=\"description\" content=\"Comment gagner de la masse ? Simplement en associant un programme d'entrainement intensif de musculation et une alimentation adapt\u00e9e vous gagnerez en masse.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ilovemypopotin.fr\/blog\/comment-gagner-de-la-masse\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comment gagner de la masse ? • I Love My Popotin\" \/>\n<meta property=\"og:description\" content=\"Comment gagner de la masse ? 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