{"id":103936,"date":"2023-08-04T20:41:00","date_gmt":"2023-08-05T01:41:00","guid":{"rendered":"https:\/\/mariela-bravo.com\/?p=103936"},"modified":"2023-08-04T21:00:24","modified_gmt":"2023-08-05T02:00:24","slug":"como-ganar-masa-muscular-despues-de-los-40","status":"publish","type":"post","link":"https:\/\/mariela-bravo.com\/es\/como-ganar-masa-muscular-despues-de-los-40\/","title":{"rendered":"\u00bfC\u00f3mo ganar masa muscular despu\u00e9s de los 40?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">A medida que pasan los a\u00f1os, nuestro cuerpo experimenta cambios naturales, uno de los<br>cuales es la p\u00e9rdida gradual de masa muscular. Este proceso, inicia a partir de los 30 a\u00f1os y se<br>acelera despu\u00e9s de los 40. Sin embargo, SI PODEMOS mantener y hasta aumentar tu masa<br>muscular cuando tenemos m\u00e1s de 40 a\u00f1os. Aqu\u00ed te comparto algunas recomendaciones:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-purple-color\"><strong>El entrenamiento de resistencia<\/strong><\/mark><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>El entrenamiento de resistencia o fuerza es esencial para mantener y construir masa<br>muscular. Es cuando entrenamos con pesas (mancuernas) o de una bandas el\u00e1sticas.<br>Este tipo de entrenamiento te permite fortalecer tus m\u00fasculos y desarrollar masa<br>muscular. Debes adaptar tus sesiones de entrenamiento incrementando\u00a0poco a poco el<br>peso de <strong>forma progresiva.<\/strong> Esto es fundamental si nunca has hecho clases de fuerza<br>para evitar posibles lesiones o da\u00f1os en las articulaciones.\u00a0No tienes que temerle a las<br>pesas, no te pondr\u00e1s gigante ni masculina, por el contrario, <strong>ver\u00e1s tu cuerpo tonificado<br>y tus m\u00fasculos con fuerza.<\/strong> Una buena sesi\u00f3n de entrenamiento de fuerza debe incluir<br>el entrenamiento de los principales grupos musculares de nuestro cuerpo. No hagas<br>ejercicios aislados o descuides algunas zonas del cuerpo.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-purple-color\"><strong>La nutrici\u00f3n<\/strong><\/mark><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>La nutrici\u00f3n juega un papel clave en la construcci\u00f3n y mantenimiento de la masa<br>muscular. Las prote\u00ednas son especialmente importantes porque proporcionan los<br>amino\u00e1cidos necesarios para la construcci\u00f3n de nuevos tejidos musculares. Aseg\u00farate<br>de comer prote\u00edna en cada comida, especialmente despu\u00e9s de un entrenamiento de<br>resistencia.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-purple-color\"><strong>El descanso y la recuperaci\u00f3n<\/strong><\/mark><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>El descanso y la recuperaci\u00f3n son igualmente importantes para mantener la masa<br>muscular. Durante el sue\u00f1o, tu cuerpo repara y construye nuevos tejidos<br>musculares. Adem\u00e1s, el descanso adecuado puede ayudar a prevenir lesiones que<br>podr\u00edan interrumpir tu rutina de ejercicios.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Recuerda, aunque la p\u00e9rdida de masa muscular es una parte natural del envejecimiento&#8230; \u00a1Si es<br>posible mantener e incluso aumentar tu masa muscular despu\u00e9s de los 40 a\u00f1os!<br><strong>\u00bfC\u00f3mo comenzar?<\/strong> Te recomiendo mis programas de entrenamiento que est\u00e1n dise\u00f1ados para<br>desarrollar masa muscular y guiarte para estar SUPER FIT despu\u00e9s de los 40 a\u00f1os. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>A medida que pasan los a\u00f1os, nuestro cuerpo experimenta cambios naturales, uno de loscuales es la p\u00e9rdida gradual de masa muscular. Este proceso, inicia a partir de los 30 a\u00f1os y seacelera despu\u00e9s de los 40. Sin embargo, SI PODEMOS mantener y hasta aumentar tu masamuscular cuando tenemos m\u00e1s de 40 a\u00f1os. Aqu\u00ed te comparto [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":103947,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,1],"tags":[150,125,127,151,152,110,149],"class_list":["post-103936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching-es","category-mariela-bravo","tag-ejercicio","tag-fitness-es","tag-healthy-lifestyle-es","tag-masa-muscular","tag-masa-muscular-despues-de-los-40","tag-recuperacion-muscular","tag-salud"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfC\u00f3mo ganar masa muscular despu\u00e9s de los 40? - Mariela Bravo Fit<\/title>\n<meta name=\"description\" content=\"SI PODEMOS mantener y hasta aumentar la masa muscular cuando tenemos m\u00e1s de 40 a\u00f1os. 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