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Sağlıklı, güzel ve fit bir kadın; Squatgirl

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Güzellik hiç şüphesiz ki insanın diğer insanlar üzerinde oluşturduğu algıdan ibarettir. Bir anlayış bu algıyı oluşturan en önemli kriterin sağlıklı görünmek olduğunu söyler.

Squatgirl ismiyle hayatımıza girip saçtığı pozitif enerjisi ve müthiş formuyla “Sağlıklı insan güzel insandır” iddiasının adeta yaşayan bir kanıtı gibi Doris Hofer. Kendisi bu hafta modalayka.com’un konuğu oldu ve sorularımızı içtenlikle yanıtladı. Modalayka ailesine zaman ayırdığı için kendisine çok teşekkür ederiz.

– İsviçreli, İstanbul’da yaşayan, 2 çocuk annesi, sporla hayatı değişen bir kadının ilham veren bu hikayesi hakkında kısaca ne söylemek istersin? Spor salonuna ilk adımını attığın gün İşlerin bu noktaya geleceğini tahmin eder miydin?

Kesinlikle hayır. Spor salonuna ilk defa o zamanki erkek arkadaşım ile ayak bastığımda henüz 20 yaşındaydım. Orada yaşadığım ilk tecrübeyi oldukça sevdim ve o günden beri haftada üç gün, iki saat antrenman yapmaya başladım. İşimi ciddiye alıyordum ama nasıl antrenman yapılacağı konusunda hiçbir fikrim yoktu. 12 tekrarlı 3 set yapılması gerektiğini duymuştum ve çelik barlarla çalışmak hoşuma gidiyordu. Şimdi baktığım zaman egzersiz konusunda hiçbir araştırma yapmamış olmama ben de şaşırıyorum.

Pek çok insana rol model olmaktan ötürü gurur duyuyorum. Takipçilerim beni arayıp tariflerimi denediklerini, benimle birlikte antrenman yaptıklarını, videolarımı izledikleri ve bu yüzden kendilerini çok iyi hissettiklerini söylediklerinde kalbim yerinden fırlayacakmış gibi mutlu oluyorum. Mümkün olduğu kadar fazla insana ulaşıp onları motive etmek istiyorum.

Spor salonunda geçirdiğim zaman sadece bana ait. Telefon yok. Yalnızca vücudum ve ben varım

– Kanalında kendini spor bağımlısı olarak tarif etmişsin. Sporun, hayatının önüne geçtiğini düşündüğün oluyor mu? Örneğin antrenmanım var deyip programlarını iptal ettiğin oluyor mu?

Spor kesinlikle hayatımın önceliklerinden biri. Ancak birincil önceliğim çocuklarım, erkek arkadaşım ve yakın arkadaşlarım. Asla spor salonuna gitmek için değer verdiğim birisi ile olan randevumu iptal etmem. Ben genellikle okulların düzenledikleri konuşmalara katılmadığım için öyle programlarım olmuyor. Spor salonuna mutlu olmak için gidiyorum. Orada geçirdiğim zaman sadece bana ait. Telefon yok. Yalnızca vücudum ve ben varım. Ben bu şekilde meditasyon yapıyorum ve spor salonundan çıktığım zaman kendimi çok enerjik hissediyorum.

Squatgirl 3 (Medium)

– Kadınların özellikle “çoluk çocuğa” karıştıktan sonra hayatlarını gönüllerince organize edemediğini görüyoruz. Sence bu durumla nasıl baş etmek lazım? Bunu sadece bir motivasyon sorunu şeklinde yorumlamak doğru olur mu?

İşin sırrı öncelik belirleyebilmekte. Ben kendimi çok iyi tanıyorum ve mutlu olmak için spor salonunda kendime vakit ayırmam gerektiğini biliyorum. Ben mutlu olduğum zaman etrafımdaki insanları da mutlu edebildiğim için, bu durum çocuklarım ve arkadaşlarım için de son derece iyi bir şey. Spora gitmek benim takvimimin değişmez bir parçası ve bütün planımı antrenman düzenime göre kuruyorum.

Bu ülkede herkes diyet yapıyor. İnsanlar bu şekilde kilo vereceklerini düşünüyorlar ancak…

– Sana gelen sorular içerisinde sanırım en çok sorulan konu çoğumuzun ortak problemi olan karın bölgesindeki yağlarla ilgili. Kardiyo ve Beslenme elbetteki çok önemli ancak forma girmek isteyen kadınların güç antrenmanlarını ihmal edildiğini düşünüyor musun?

Kesinlikle düşünüyorum! Bu ülkede herkes diyet yapıyor. İnsanlar bu şekilde kilo vereceklerini düşünüyorlar ancak kas yapmanın ve kas kütlesini muhafaza etmenin ne kadar önemli olduğunu göz ardı ediyorlar. Yapılan araştırmalara göre yaşlıların kas oranlarını koruyarak sağlıklı bir şekilde yaşlanabilmeleri için gençlere oranla daha acil bir şekilde kuvvet antrenmanlarına başlamaları gerekiyor. Daha iyi bir performans, yüksek aerobik kapasite, hızlı bir metabolizma, güçlü kaslar ve güçlü eklemlerin hepsi kuvvet antrenmanının bir sonucu.

– Squatgirl’e favori egzersizini sormak abes olur herhalde. Squat aynı anda farklı bölgeleri çalıştıran güzel bir hareket. Peki ağırlıklarla yaptığın farklı hareketler nelerdir? Örneğin deadlift yapıyor musun?

Deadlift’e bayılırım! Daha iyi bir sırt egzersizi olamaz sanırım. Ancak doğru tahmin ettiniz, en sevdiğim egzersizler squat çeşitleri. Hiçbir şey squatın önüne geçemez. Geçen gün Zahide Yetiş’in sabah programında bütün seyircilerle birlikte sandalye ile squat yaptık. Bu gerçekten harika bir tecrübeydi çünkü herkes bu hareketi yapabildi.

Kapak (Medium)

– Yağ yakımı için en etkili kardiyo sence hangisidir? Aç karna mı kardiyo yapılmalı? Nabız hangi aralıkta olmalı?

Bence en etkili yağ yakma egzersizi tempolu yürüyüş. Aç karnına antrenman yapmayla ilgili inanılmaz bir tartışma sürüyor. Aç karnına kardiyo egzersizi yapanlar, glikojen depoları bir gece önceden boşalmış olduğu için vücudun aç karnına antrenmanda daha fazla yağ yakacağını savunuyorlar. Ancak insan vücudu glikojeni 12 ila 16 saat arasında depolayabiliyor ve ancak bu süreden sonra depoları doldurmak için yemek yemek zorunda. Çoğumuzun yatmadan iki saat önce bir şeyler atıştırdığını ve nadiren sekiz ssaat uyuduğunu göz önüne alacak olursanız, sabah kalkıp koştuğunuzda glikojen depolarınız tamamen boşalmış olmuyor. Eğer yemek yemeden antrenman yaparsanız, vücudunuz ihtiyacı olan hızlı enerjiyi elde edebilmek için kas kütlenizi parçalamaya başlıyor. Kas kütlesi kaybettiğinizde ise daha güçsüz ve sarkık gözüküyorsunuz.

Aç karnına kardiyo yapılması gerektiğini savunanlar, 45 dakikalık hafif bir koşu ya da hafif bir eliptik bisiklet seansını öneriyorlar. Hafif yoğunlukta antrenman yaptığınız zaman karbonhidrattan çok yağ yaktığınız doğru. Ancak hafif bir yoğunlukta antrenman yaptığınız için yüksek yoğunluktaki antrenmana oranla çok daha az kalori yakmış oluyorsunuz.

Özetlemek gerekirse antrenman yapmadan önce hafif bir şeyler, örneğin 2-3 saat önce biraz yulaf ve elma yemelisiniz. Eğer sabah antrenman yapmak istiyorsanız bir kahve içip bir muz yiyebilirsiniz. Bu şekilde antrenmandan sonra ise düzgün bir kahvaltı edebilirsiniz.

Kalori saymaya ve diyet yapmaya karşıyım!

– Kalori sayıyor musun? forma girmek isteyenlere kalori saymayı önerir misin?

Hayır, kalori saymıyorum ve hiç kimseye kalori saymasını tavsiye etmiyorum. Kalori saymaya ve diyet yapmaya karşıyım. Bu şekilde işin bütün zevki kaçıyor ve yemek yemenin tadı kaçıyor. İnsan yemeklerinden keyif almalı! Bir elmanın içinde kaç kalori olduğunu bile bilmiyorum inanın. Ancak hangi gıdalarda iyi karbonhidrat ve yağlar var, hangi gıdalardan yeterli miktarda protein alabilirsiniz onu gayet iyi biliyorum.

– Şehir ve iş hayatı sağlıklı beslenmenin önünde ciddi bir engel oluşturabiliyor. Bir restauranta gidip ızgarada pişmiş et bile sipariş etseniz yanında mutlaka patates kızartması, beyaz pirinçten pilav, ya da yağlı soslar gibi tercih etmememiz gereken yiyeceklerle birlikte sunuluyor. Bundan dolayı genelde sofradan aç kalkılıyor. Forma girmek isteyenlere günlük koşuşturma içerisinde ne önerirsin?

Mümkünse restorana gitmekten kaçınmalısınız. Toplantılarınızı yemekten önceye ya da sonraya almalısınız. Eğer bu işten kaçarınız yoksa sebze, salata, ızgara et ya da balık sipariş edin. Her zaman yemeklerinizi evden getirin. Sizin de yukarıda söylediğiniz gibi, restoranda sağlıklı yemek yemeye çalıştığınızda aç kalabiliyorsunuz. Bu durum benim başıma sürekli geliyor. Vejetaryen olduğum için restorandaki yiyecek seçimlerim salata ile sınırlı. Bu yüzden yanımda bir  avanoz müsli ya da kinoa salatası taşımanın iyi bir fikir olduğunu düşünüyorum. Ofis çekmecenizde acıktığınız zaman atıştırmak için kuru meyveler ve yemiş bulundurmanızı tavsiye ederim.

Squatgirl 1 (Medium)

– Ağırlık çalışanların protein ihtiyacı herkesin malumu. Uzun süre bu şekilde beslenenlerin kan değerlerinde üre ve kreatinin yükselmesi gibi sağlık sorunlarına yol açabilecek değişimler gözlemlenebiliyor. Bu gibi durumla ilgili bir önlemin var mı?

Hiçbir şeyin aşırısı iyi değil. Günde 1.5 kilo et ya da 24 yumurta yememelisiniz. Yarışma öncesinde ya da bir fotoğraf çekiminden önce bu tarz beslenen arkadaşlarım var ve bunu nadiren yaptıkları için sorun yok. Ancak bu şekilde aşırılıklara uzun bir süre boyunca maruz kalmamanız gerekiyor. Burada işin sırrı çeşitlilikten geçiyor. Ben bir vejetaryen olduğum için protein ihtiyacımın büyük bir bölümünü bakliyat ve süt ürünlerinden karşılıyorum.

– Asıl gelmek istediğim konu ise hakkında çok fazla farklı fikirler olan karbonhidratlar. Karbonhidratlardan deli gibi kaçan, ketojenik diyetler yapanlardan tutun; enerjiye ihtiyacım var deyip koca koca porsiyon karbonhidrat tüketenlere kadar çok farklı insan tipi var. Sıkı antrenman yapan birinin karbonhidrat alımı nasıl olmalı?

Karbonhidratlar aktif bir hayat süren herkes için son derece önemli. Burada önemli olan şey iyi karbonhidratlar ile kötü karbonhidratları birbirinden ayırmanız. Ben karbonhidratları protein ile karıştırmayı tercih ediyorum yoksa öteki türlü çok çabuk acıkıyorum. Diğer insanlara kıyasla miktar olarak az ancak kalite olarak yüksek yağları tüketiyorum. Avokado ve her türlü yemişe bayılıyorum. Çok az zeytinyağı kullanıyorum ve doymuş yağlardan kesinlikle uzak duruyorum. Peynir, süt ve yoğurttan da yağ alıyorum. Süt ve süt ürünlerine bayılıyorum! Tonlarca salata yediğim için karbonhidrat ihtiyacımın neredeyse hepsini buradan karşılıyorum. Elbette yulaf, kinoa, kahverengi pirinç ve tam tahıllı ekmek de tüketiyorum. Ancak bunları akşam yemeğinde değil, kahvaltıda tercih ediyorum. Türkiye’de yediğimiz o muhteşem mercimek ve nohut yemeklerine ise doyamadığımı söyleyebilirim.

Squatgirl 4 (Medium)

– Fitness’da kadın ve erkek ayrı yollar mı izlemeli? Blogunda ve youtube kanalında verdiğin bilgileri erkekler için de bir kaynak olarak görüyor musunuz?

Kadınlar doğal olarak ben de bir kadın olduğum için kendilerini benimle daha rahat özdeşleştirebiliyorlar. Ancak erkek takipçilerim de var. Beni ciddiye alıyorlar çünkü son derece sıkı antrenman yapıyorum ve iyi sonuçlar alıyorum. Kanalımdaki videolar uzun süredir aktif bir hayat sürmeyen ve forma girmek isteyen herkes için biçilmiş kaftan. Sporu gündelik hayatınızın bir parçası haline getirdiğiniz zaman cinsiyetiniz ne olursa olsun daha zor antrenmanları yapmaya hazır hale geliyorsunuz.

– Başka bir röportajında bir antrenörle birlikte çalışmaya başladığında yıllarca alamadığın sonucu bir iki ayda aldığınızı söylemişsiniz. Gerçekten seninkisi kadar iyi bir forma girmek için bir antrenör eşliğinde çalışmak şart mı? Buna bütçe ayıramayanlar için ne önerirsin?

Elbette herkesin bütçesi bir antrenör ile çalışmaya uygun olmayabilir. Blogumu yazmaya başlamamın ve antrenör sertifikası almamın nedeni, insanların bilgi ve tecrübelerimden faydalanmalarını sağlamaktı. Takipçilerimin arasında sadece bloğumda yazılanları uygulayarak 16 kilo kaybettiğini söyleyen çok sayıda insan var. Bu yüzden sorunuza cevabım hayır, hayatınızı değiştirmek için bir antrenör tutmaya ihtiyacınız yok. Ancak bir antrenör ile çalışma fırsatınız varsa bunu değerlendirmelisiniz.

Squatgirl 2 (Medium)

Hep kendime ait bir televizyon programım olsun istemiştim…

– Squatgirl projesinin büyüyerek devam etmesi gereken bir çalışma olduğunu düşünüyoruz. Bu projenin devamında bizleri ne gibi sürprizler bekliyor?

Bu yaz çıkacak kitabımla ilgili çok heyecanlıyım. Bu kitapta bir ay içinde nasıl forma girilir onu anlatıyorum. Okuyucularıma her gün ne yapacaklarını anlatıyorum. Ne yemeleri gerektiğini, nasıl antrenman yapacaklarını, başarılarını nasıl ölçeceklerini ve gerilemenin önüne nasıl geçeceklerini söylüyorum. Bir günde okuyabileceğiniz ama hayatınızın geri kalanını sonsuza dek değiştirmesini ümit ettiğim eğlenceli bir kitap oldu. Bunun haricinde çocukluk hayalimi gerçekleştirmeye çalışıyorum: Hep kendime ait bir televizyon programım olsun istemiştim. Kalifiye bir gazeteci olarak insanlarla röportaj yapmak ve seyircilere hoşça vakit geçirtmeyi çok isterim.

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