{"id":28937,"date":"2025-06-12T18:47:41","date_gmt":"2025-06-12T16:47:41","guid":{"rendered":"https:\/\/monicablasi.com\/?p=28937"},"modified":"2025-06-12T18:48:59","modified_gmt":"2025-06-12T16:48:59","slug":"reforcat-2","status":"publish","type":"post","link":"https:\/\/monicablasi.com\/es\/reforcat-2\/","title":{"rendered":"REFOR\u00c7A&#8217;T"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Quan parlem <\/span><b>de salut<\/b><span style=\"font-weight: 400;\">, sovint pensem nom\u00e9s en el pes o l\u2019est\u00e8tica, per\u00f2 hi ha un factor molt<\/span><\/p>\n<p><span style=\"font-weight: 400;\">m\u00e9s potent i decisiu: la composici\u00f3 corporal. No \u00e9s el mateix \u201cpesar menys\u201d que \u201ctenir m\u00e9s m\u00fascul i menys greix\u201d. I aqu\u00ed \u00e9s on entra el treball de for\u00e7a.<\/span><\/p>\n<p><b>Per qu\u00e8 \u00e9s tan important el m\u00fascul?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">El m\u00fascul \u00e9s molt m\u00e9s que un teixit que ens fa veure\u2019ns forts:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Actua com a \u00f2rgan endocr\u00ed, regulant hormones clau com la insulina.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Millora la gesti\u00f3 de la glucosa, reduint el risc de diabetis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Disminueix la inflamaci\u00f3 cr\u00f2nica i l\u2019estr\u00e8s oxidatiu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incrementa el metabolisme basal (cremem m\u00e9s calories, fins i tot en rep\u00f2s!).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Redueix el risc de caigudes i lesions a mesura que envellim.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Recorda: a partir dels 30 anys perdem massa muscular de manera natural si no fem res per<\/span><\/p>\n<p><span style=\"font-weight: 400;\">evitar-ho. Aix\u00f2 es diu sarcop\u00e8nia i est\u00e0 associat amb p\u00e8rdua de for\u00e7a, de mobilitat i de salut global.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>El greix, l\u2019altre gran actor<\/b><\/p>\n<p><span style=\"font-weight: 400;\">El greix corporal tamb\u00e9 t\u00e9 funcions importants, per\u00f2 cal controlar-ne la quantitat i el tipus:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El greix visceral (el que envolta \u00f2rgans) \u00e9s especialment perill\u00f3s perqu\u00e8 est\u00e0 vinculat a diabetis, hipertensi\u00f3 i malalties cardiovasculars<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El greix subcutani (sota la pell) \u00e9s menys perill\u00f3s, per\u00f2 en exc\u00e9s pot desequilibrar el cos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El greix marr\u00f3, en canvi, ens ajuda a cremar energia i millora la salut metab\u00f2lica.<\/span>&nbsp;<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">El missatge \u00e9s clar: tenir m\u00e9s m\u00fascul i menys greix visceral \u00e9s molt m\u00e9s important per a la salut que simplement perdre pes.<\/span><\/p>\n<p><b>Com podem aconseguir-ho?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">El treball de <strong>for\u00e7a<\/strong> \u00e9s l\u2019eina estrella. Amb nom\u00e9s 2-3 sessions per setmana pots transformar la teva salut:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Augmentes massa muscular.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Actives el metabolisme.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Millores la sensibilitat a la insulina.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Redueixes el greix visceral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Millores el benestar mental i l\u2019autoestima.<\/span>&nbsp;<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Combina-ho amb <strong>una alimentaci\u00f3 rica en prote\u00efna<\/strong> (1,5-2 g per kg de pes al dia), fibra ialiments naturals, reduint ultraprocessats i Sucres refinats.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>I qu\u00e8 passa amb les dietes?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Les dietes molt restrictives poden provocar p\u00e8rdua de pes\u2026 per\u00f2 sovint el que perds \u00e9s aigua<\/span><\/p>\n<p><span style=\"font-weight: 400;\">i m\u00fascul, no pas greix. Aix\u00f2 acaba empitjorant la composici\u00f3 corporal i alentint el El secret<\/span><\/p>\n<p><span style=\"font-weight: 400;\">no \u00e9s menjar menys, sin\u00f3 menjar millor i moure\u2019t m\u00e9s, especialment amb for\u00e7a.<\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-28940\" src=\"https:\/\/monicablasi.com\/wp-content\/uploads\/2025\/06\/Captura-de-pantalla-2025-06-12-184607-300x216.png\" alt=\"\" width=\"457\" height=\"329\" srcset=\"https:\/\/monicablasi.com\/wp-content\/uploads\/2025\/06\/Captura-de-pantalla-2025-06-12-184607-300x216.png 300w, https:\/\/monicablasi.com\/wp-content\/uploads\/2025\/06\/Captura-de-pantalla-2025-06-12-184607-18x12.png 18w, https:\/\/monicablasi.com\/wp-content\/uploads\/2025\/06\/Captura-de-pantalla-2025-06-12-184607-600x431.png 600w, https:\/\/monicablasi.com\/wp-content\/uploads\/2025\/06\/Captura-de-pantalla-2025-06-12-184607.png 712w\" sizes=\"(max-width: 457px) 100vw, 457px\" \/><\/p>\n<table>\n<tbody>\n<tr>\n<td>\n<table>\n<tbody>\n<tr>\n<td><b>El teu repte personal<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Et proposo reflexionar: quina atenci\u00f3 dones al teu m\u00fascul? Est\u00e0s treballant la for\u00e7a<\/span><\/p>\n<p><span style=\"font-weight: 400;\">regularment? Vols ajuda per comen\u00e7ar?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Al nostre centre tenim programes espec\u00edfics per ajudar-te a transformar la teva composici\u00f3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">corporal de manera segura, adaptats a cada edat i condici\u00f3 f\u00edsica. Si vols m\u00e9s informaci\u00f3,<\/span><\/p>\n<p><span style=\"font-weight: 400;\">escriu-nos!<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<table>\n<tbody>\n<tr>\n<td><span style=\"font-weight: 400;\">I la setmana vinent\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Publicarem la 2a part d\u2019aquest article, dedicada als programes espec\u00edfics de for\u00e7a per a persones amb lesions o dolors cr\u00f2nics. T\u2019explicarem com treballem des de la fisioter\u00e0pia per adaptar els exercicis i ajudar-te a recuperar-te guanyant for\u00e7a, seguretat i autonomia. No t\u2019ho perdis!<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Quan parlem de salut, sovint pensem nom\u00e9s en el pes o l\u2019est\u00e8tica, per\u00f2 hi ha un factor molt m\u00e9s potent i decisiu: la composici\u00f3 corporal. No \u00e9s el mateix \u201cpesar menys\u201d que \u201ctenir m\u00e9s m\u00fascul i menys greix\u201d. I aqu\u00ed \u00e9s on entra el treball de for\u00e7a. Per qu\u00e8 \u00e9s tan important el m\u00fascul? El [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":28931,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-28937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"_links":{"self":[{"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/posts\/28937","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/comments?post=28937"}],"version-history":[{"count":2,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/posts\/28937\/revisions"}],"predecessor-version":[{"id":28942,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/posts\/28937\/revisions\/28942"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/media\/28931"}],"wp:attachment":[{"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/media?parent=28937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/categories?post=28937"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/tags?post=28937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}