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      "body": "<center> ¡Hooola Steemit! </center>\n\n<center>Si, sé que los he tenido abandonados por un largo tiempo, pero acá estoy de vuelta!\nEsta vez les traigo un post dedicado al Crossfit, ya que estamos en la temporada del Open Crossfit. </center>\n\n<center>Les explico un poquito: ¿Qué son los “The Open” u “Open Crossfit”? </center>\n\n<center>Es la primera parte o fase del gran evento “Corssfit Games” , son realizados desde el año 2011 para conocer el fitness entre los crossfiteros a nivel mundial, donde durante 5 semanas se publica un WOD el cual los atletas deben realizar, este debe estar validado por un coach certificado y los resultados deben ser publicados en la página oficial. Estos WODs están diseñados para que cualquier atleta que practique este deporte pueda realizarlo en sus diferentes niveles ya sea, escalado o Rx. </center>\n\n<center>Como saben voy apenas para un año que practico este gran deporte, muchos al principio al saber lo que se realiza suelen llamarte loco pero créanme este deporte te lleva a superar tus limites, los invito a que lo practiquen y lo disfruten.  </center>\n\n<center>Obviamente es la primera vez que me mido con gente de diferentes países, no les voy a negar que estaba MUY asustada antes de comenzar a hacer el primero WOD. Pero al pasar los minutos fui entrando en confianza y la verdad es que me fue muy bien, mejor de lo que pensaba. </center>\n\n<center>Acá les dejo el primer WOD de los Open Crossfit.</center>\n\n<center>Un AMRAP (Máximo de repeticiones posibles) en 20 minutos de:</center>\n\n<center>a)\t8 T2b = 8 Repeticiones de pies a la barra</center>\n\n<center>![cbcb51b70956d475afb66a142f374327.jpg](https://steemitimages.com/DQmbBiJD3GxPQd8fve84mi66QvFkz1ZgSSGcmqLqZG6GQVu/cbcb51b70956d475afb66a142f374327.jpg)</center>\n\n<center>b)\t10 dumbbell hang clean and jerk = 10 levantamientos de mancuerna en dos tiempos (22,5kg / 15kg)</center>\n\n<center>![cargada.jpg](https://steemitimages.com/DQmSrEAy5e6PTyh17vwDFBQjZvzMtu31oW2ddsUNfsTU7Mm/cargada.jpg)\n\n<center>c)\t14/12 cal row = 14/12 calorías en remo.</center>\n\n<center>![beneficios-maquina-de-remo.jpg](https://steemitimages.com/DQmWpk8XC4z58T49kofjm6odL5A97M5eQtSqda8rjxRxzXm/beneficios-maquina-de-remo.jpg)</center>\n\n<center>Logré hacer 10 rondas completas y las primeras 15 repeticiones de la ronda 11. Realizando un total de 335 repeticiones. No me fue nada nada, mal. Estoy muy contenta con estos resultados, ya veremos cómo va en el 18.2. Seguro les estaré comentando por acá. </center>\n\n<center>PD: Les dejé unas fotos que saqué de internet para que vean cómo eran los ejercicios, les debo mis fotos, para el próximo si les pongo foticos mías.</center>\n\n<center>Los quiero!! Denme amor! ❥</center>",
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      "author": "nanebenavides",
      "body": "<center>![cardio-en-ayunas.jpg](https://steemitimages.com/DQmZwpsknSX8rpfDYqc5KKzfDLXJDxRa7nfjmSfW5ncUeKA/cardio-en-ayunas.jpg)</center>\n\nSe ha demostrado que el cardio en ayuno NO ES MAS EFECTIVO para la perdida de grasa al compararlo con el cardio de una comida  de las pesas. Lo que realmente determina la perdida de grasa a largo plazo es el déficit calórico que se genere producto de una dieta hipocalórica, ejercicio físico o ambos. \n\nSegún la teoría popular, se dice que al hacer cardio en ayuno, los niveles de insulina al encontrarse bajos facilitan la quema de grasas directamente de los depósitos, lo que en “CIERTA” parte es verdad, pero no es realmente lo que muchos piensan.\n\nLes explico:\n\nLa quema de grasa es un proceso bioquímico conformado por dos fases:\n\n1.- La lipólisis, que corresponde a la liberación de los ácidos grasos del tejido adiposo y su transporte al torrente sanguíneo y órganos blanco (músculo, hígado, etc) \n\n2.- La beta oxidación, donde estos ácidos grasos libres ingresan a la mitocondria de las células para ser utilizados como energía a través de un conjunto de reacciones enzimáticas (es este paso donde realmente SE QUEMA la grasa)\nEl cardio en ayuna solo aumenta la fase uno (1) del proceso, LA LIPOLISIS, más no aumenta su oxidación, es decir, todos estos ácidos grasos que salen del tejido NO SON utilizados y por ende NO son quemados. \nCon el cardio después de comer esta tasa de lipólisis se ve limitada, pero esta NO ES  la que determina la tasa de quema de grasa, sino es la fase OXIDATIVA que es IGUAL en ambos tipos de cardio.\n\nCONCLUSIÓN: en ayuno NO quema más grasa que hacerlo después, quema IGUAL, solo en aquellos individuos o atletas muy magros (8% de grasa corporal en hombres, y <16% en mujeres) puede ser beneficioso para eliminar esos pequeños depósitos restantes de grasa que no se eliminaron en el resto de la preparación.",
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      "permlink": "cardio-en-ayunas-mas-efectivo",
      "title": "Cardio en ayunas.. más efectivo?"
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    {
      "author": "nanebenavides",
      "body": "A veces la verdad  incomoda pero yo cumplo con decirla… \nSiempre recomiendo el consumo de vegetales y frutas por la gran cantidad y calidad de nutrientes que aportan, pero recomendar jugos verdes? Si es una buena opción si no eres amantes de los vegetales pero si comes suficiente variedad de vegetales al día, NO SON INDISPENSABLES… tampoco hacen que pierdas grasas!\n\n<center>![zumos-detox.jpg](https://steemitimages.com/DQmSzMqq4b7L5ooPukZ6D5NxbxWn2FZYNaGifN6LUVHNkJX/zumos-detox.jpg)</center>\n\n¿Los jugos verdes ayudan a perder grasa? Es una de las preguntas más frecuentes que hacen, porque en internet hay muchísimas variedad de jugos verdes que prometen desintoxicar tu cuerpo y hacerte “quemar grasa”, dos enormes mitos….\n\nComencemos por aclarar que nosotros los seres humanos somos una maquina perfecta  que tenemos un hígado y dos riñones que se encargan del proceso de desintoxicación y no existe evidencia científica que demuestre que necesite un descanso (jajaja) \n\nVeo como muchas personas toman jugos verdes con la esperanza de bajar de peso y perder grasa, pero lamentablemente esto no funciona así. Tomar jugos verdes que son mezclas de vegetales, frutas y algunas veces semillas como Chía o linaza, es una forma de incorporar más vegetales en la alimentación pero si me lo preguntan me gusta más y me proporciona más saciedad una ensalada de vegetales con manzana y semillas de chía que un jugo.\n\n<center>![Ensaladas de verduras y frutas para bajar de peso 2.jpg](https://steemitimages.com/DQmTAQMiNBw51WPW147sVEFVBmpG3GsLuezuf4HB2YsnMwB/Ensaladas%20de%20verduras%20y%20frutas%20para%20bajar%20de%20peso%202.jpg)</center>\n\nAdemás de nada servirá que tomes un jugo verde cada día si de igual forma consumes muchos alimentos procesados y tu alimentación es NADA saludable, así que primero a darle prioridad a lo que la tiene.\nEntonces, ya sabes un jugo verde NO ES UN REEMPLAZO de comida, NO sirve para perder grasa, NO desintoxican por si solos, es una alimentaciones saludable lo que te va a ayudar a deshacerte de toxinas.\n\nEs una opción fácil y rápida de incorporar más vegetales en la alimentación, pero repito, si en tu alimentación ya consumes suficientes vegetales y frutas, estos jugos no son nada necesarios.\n\nMi recomendación: Consúmelos si te gustan pero incluye más vegetales que frutas. Y si no te gustan, no te esfuerces porque no son necesarios mientras lleves una buena alimentación.",
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      "parent_permlink": "food",
      "permlink": "la-verdad-sobre-los-jugos-detox",
      "title": "La verdad sobre los jugos \"DETOX\""
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