{"id":14417,"date":"2017-03-20T19:58:27","date_gmt":"2017-03-20T19:58:27","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=14417"},"modified":"2021-07-16T11:11:31","modified_gmt":"2021-07-16T10:11:31","slug":"wie-bereite-ich-mich-auf-diesen-sommer-vor","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/como-te-preparares-para-este-verao\/","title":{"rendered":"So bereiten Sie sich auf diesen Sommer vor"},"content":{"rendered":"<h2><strong>Defini\u00e7\u00e3o muscular&#8230;ainda este ver\u00e3o<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/como-te-preparares-para-este-ver%C3%A3o\/id1573269829?i=1000528104430\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><\/iframe><\/p>\n\n<p>Wenn im Januar, wenn die Sonne ihre ersten Lebenszeichen von sich gibt, die Zahl der Fitnessstudio-Mitglieder steigt, f\u00fcllen sich die Fitnessstudios.<\/p>\n<p>Es ist der Sommereffekt und die Zeit, in der viele Menschen nach der sogenannten Muskeldefinition suchen.<\/p>\n<p>Bei M\u00e4nnern sind es Bauchmuskeln und eine muskul\u00f6se Brust, mit der sie am Strand angeben k\u00f6nnen, w\u00e4hrend es bei Frauen ein flacher Bauch mit beneidenswerten Unterschenkeln ist.<\/p>\n<p>Ideal ist es, das Fitnessstudio das ganze Jahr \u00fcber ernsthaft zu betreiben, aber auch wenn das nicht der Fall ist, k\u00f6nnen Sie in drei Monaten sehr gute Ergebnisse erzielen.<\/p>\n<p><strong>Wie bereiten Sie sich also darauf vor, diesen Sommer in Topform zu sein?<\/strong><\/p>\n<p>Definieren wir zun\u00e4chst, was Muskeldefinition ist, denn das ist es, was die meisten Menschen an dieser Stelle suchen.<\/p>\n<h2><strong>Was ist Muskeldefinition?<\/strong><\/h2>\n<p>Muskeldefinition bedeutet, dass jemand seine Muskeln st\u00e4rker hervortreten lassen und gleichzeitig die Fettmenge reduzieren m\u00f6chte.<\/p>\n<p>Es verleiht dem K\u00f6rper mehr Definition und ein sportlicheres und ansprechenderes Aussehen.<\/p>\n<p>Mit anderen Worten: Bauen Sie Muskelmasse auf und verlieren Sie gleichzeitig Fett.<\/p>\n<p>Dies ist schwierig zu erreichen, da Sie zum Aufbau von Muskelmasse mehr Kalorien ben\u00f6tigen und zum Abbau von Fett weniger Kalorien.<\/p>\n<p><strong>Also, was machst du?<\/strong><\/p>\n<p><u>Es kommt darauf an.<\/u><\/p>\n<h2><strong>Wie erreicht man Muskeldefinition?<\/strong><\/h2>\n<p>Wenn Sie etwas Muskelmasse, aber auch etwas Fett haben, befolgen Sie eine Di\u00e4t <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/\"  rel=\"noopener noreferrer\">hypokalorisch<\/a>, begleitet von Krafttraining.<\/p>\n<p>Dadurch k\u00f6nnen Sie Fett verlieren und Ihre Muskelmasse aufrechterhalten, wodurch Ihre Muskeln gr\u00f6\u00dfer und definierter erscheinen.<\/p>\n<p>Wenn Sie hingegen sehr wenig Muskelmasse haben, auch wenn nur ein geringer Fettanteil vorhanden ist, sollten Sie sich f\u00fcr eine Di\u00e4t entscheiden <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">hyperkalorisch<\/a>\u00a0kontrolliert, begleitet von Krafttraining.<\/p>\n<p>Wenn Sie Ihren Plan gut strukturieren, f\u00fchrt dies zu einer deutlichen Zunahme Ihrer Muskelmasse und einer Verringerung Ihres K\u00f6rperfettanteils, da Ihre Muskelmasse zunimmt.<\/p>\n<p><strong>Dies ist der erste Schritt, bei dem die Art der Di\u00e4t festgelegt wird, die Sie befolgen m\u00f6chten.<\/strong><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-14632 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o.jpg\" alt=\"Muskeldefinition im Sommer\" width=\"1200\" height=\"749\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o.jpg 1200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o-300x187.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o-768x479.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o-600x375.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o-1024x639.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h2><strong>Keine Macht, keine Definition<\/strong><\/h2>\n<p>Sie wissen es, wir wissen es, jeder wei\u00df es.<\/p>\n<p>Daran f\u00fchrt kein Weg vorbei und wer seine Ziele wirklich erreichen m\u00f6chte, muss sich richtig ern\u00e4hren.<\/p>\n<p><strong>Sie m\u00fcssen Ihre Ern\u00e4hrung an Ihr Ziel anpassen, anstatt darauf zu beten, dass das Schlankheitsgel wirkt.<\/strong><\/p>\n<p>Eine Di\u00e4t, die nur aus theoretisch gesunden Lebensmitteln besteht, bei der Sie jedoch mehr Kalorien zu sich nehmen, als Sie verbrennen, wird Sie nicht abnehmen lassen. Es wird Ihnen zum Sieg verhelfen.<\/p>\n<p>Entscheiden Sie, ob Sie eine kalorienreiche oder kalorienarme Di\u00e4t ben\u00f6tigen, und planen Sie Ihre Ern\u00e4hrung entsprechend.<\/p>\n<p><u>Dar\u00fcber hinaus ist es wichtig, nicht nur auf die Kalorien zu achten, sondern auch darauf, was diese Kalorien Ihnen bringen.<\/u><\/p>\n<p>Sie ben\u00f6tigen ausreichend Eiwei\u00df, Kohlenhydrate und Fette.<\/p>\n<p>Sie wissen nicht, wie viel Protein Sie ben\u00f6tigen?<\/p>\n<p>Sehen <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">Dieser Artikel<\/a> dir zu helfen.<\/p>\n<h2><strong>Welche Ausbildung nutzen Sie?<\/strong><\/h2>\n<p>Workouts mit vielen Wiederholungen und doppelte Cardio-Einheiten?<\/p>\n<p>NEIN.<\/p>\n<p>Dies ist nicht die beste Strategie, um die gew\u00fcnschte Muskeldefinition zu erreichen.<\/p>\n<p>Das Befolgen eines Krafttrainingsplans ist zwingend erforderlich, allerdings nicht mit 50 Wiederholungen pro Satz.<\/p>\n<p><strong>Ihr Ziel beim Krafttraining ist es, Muskelmasse zu erhalten oder aufzubauen, und nicht, so viele Kalorien wie m\u00f6glich zu verbrennen.<\/strong><\/p>\n<p>Die Kalorienreduzierung sollte in erster Linie \u00fcber die Ern\u00e4hrung erfolgen.<\/p>\n<p><strong>Hinzu kommt noch das Cardiotraining, das zwar sinnvoll ist, aber intelligent eingesetzt werden muss.<\/strong><\/p>\n<p>Und mit intelligent meinen wir, mit weniger Sitzungen und weniger Zeit zu beginnen und diese dann schrittweise zu steigern.<\/p>\n<p>Nein, gleich mit 2 Stunden Cardio pro Tag zu beginnen, ist keine gute Strategie.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-14636\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o.jpg\" alt=\"wie man sich auf den Sommer vorbereitet\" width=\"1182\" height=\"701\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o.jpg 1182w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o-300x178.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o-768x455.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o-600x356.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o-1024x607.jpg 1024w\" sizes=\"(max-width: 1182px) 100vw, 1182px\" \/><\/p>\n<h2><strong>Pl\u00e4ne und Fristen<\/strong><\/h2>\n<p>Wenn ein Sportler an einem Wettkampf teilnehmen m\u00f6chte, plant er seine gesamte Vorbereitung, von der Ern\u00e4hrung bis zum Training, mit dem Wettkampftermin als letzte Frist.<\/p>\n<p>Der Wettkampf ist der Tag, an dem Sie Ihrer Idealform so nahe wie m\u00f6glich kommen m\u00f6chten.<\/p>\n<p>Sie m\u00fcssen nicht an Wettk\u00e4mpfen teilnehmen, aber wenn Ihr Ziel darin besteht, im Juli in Bestform zu sein, setzen Sie diesen Monat als Frist.<\/p>\n<p><strong>Wenn Sie Ihrem Ziel eine Frist setzen, wird es realer.<\/strong><\/p>\n<p>Es vermittelt auch ein Gef\u00fchl der Wichtigkeit und Dringlichkeit, es zu erreichen, und wenn es wichtig ist, werden Sie mehr Anstrengung und Hingabe daf\u00fcr aufwenden.<\/p>\n<p>Wirst du heute wirklich das Training ausfallen lassen und stattdessen die Familienpizza essen?<\/p>\n<p>Schauen Sie, bis Juli sind es noch 3 Wochen.<\/p>\n<h2><strong>Seien Sie realistisch, aber auch ehrgeizig<\/strong><\/h2>\n<p>Es ist nicht realistisch, in drei Monaten 10 kg Muskelmasse aufzubauen und dabei 5 kg Fett zu verlieren.<\/p>\n<p>Sie m\u00fcssen aber auch nicht das Ziel haben, 2 kg abzunehmen, wenn Sie lieber 5 kg abnehmen w\u00fcrden (und k\u00f6nnten).<\/p>\n<p>Seien Sie realistisch, aber auch ehrgeizig.<\/p>\n<p>Setzen Sie sich Ziele, die nicht unm\u00f6glich sind, aber geben Sie sich nicht mit zu bescheidenen Zielen zufrieden, wenn Sie so viel mehr wollen.<\/p>\n<p><strong>Was ist nochmal dein Ziel?<\/strong><\/p>\n<p>Tun Sie alles, was Sie k\u00f6nnen, um es zu erreichen?<\/p>\n<p>Wenn nicht, dann tun Sie es.<\/p>\n<p>Versuchen Sie, ein Ziel zu formulieren, das Ihrem Ziel so nahe wie m\u00f6glich kommt.<\/p>\n<p><u>Es ist besser, ein gro\u00dfes Ziel nur knapp zu verfehlen, als ein sehr kleines zu erreichen.<\/u><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-14638\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio.jpg\" alt=\"Muskeldefinition in diesem Sommer\" width=\"830\" height=\"467\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio.jpg 830w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio-600x338.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio-390x220.jpg 390w\" sizes=\"(max-width: 830px) 100vw, 830px\" \/><\/p>\n<h2><strong>Abschluss<\/strong><\/h2>\n<p>Was auch immer Ihr Ziel ist, drei Monate reichen aus, um gute Ergebnisse zu erzielen.<\/p>\n<p><u>Wenn Sie sich widmen.<\/u><\/p>\n<p>Wenn Sie diesen Sommer Ihre Muskeln definieren m\u00f6chten, war gestern der beste Zeitpunkt, damit zu beginnen. Das Zweitbeste ist heute.<\/p>\n<p>Achten Sie auf eine ausgewogene Ern\u00e4hrung und begleiten Sie diese durch gutes Training.<\/p>\n<p>Planen Sie gut, was Sie erreichen m\u00f6chten und wann Sie es erreichen m\u00f6chten.<\/p>\n<p>Wenn Sie all dies konsequent befolgen, sind die Ergebnisse garantiert und Sie werden vielleicht sogar selbst \u00fcberrascht sein.<\/p>\n<p><strong>Hier sind auch einige Artikel, die Ihnen in dieser Phase n\u00fctzlich sein k\u00f6nnten.<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">Wie viel Protein ben\u00f6tige ich pro Tag?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/\"  rel=\"noopener noreferrer\">Wie Sie mit einer Di\u00e4t Fett verlieren, ohne zu hungern.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">Was essen, um Fett zu verlieren?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">So machen Sie eine Di\u00e4t.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/\"  rel=\"noopener noreferrer\">Was ist die beste Cardio-Variante?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">Wie lange sollte ich zwischen den S\u00e4tzen pausieren?<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Defini\u00e7\u00e3o muscular&#8230;ainda este ver\u00e3o Se em Janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem. \u00c9 [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30942,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Alcan\u00e7a a Defini\u00e7\u00e3o Muscular Perfeita para o Ver\u00e3o","_seopress_titles_desc":"Buscas defini\u00e7\u00e3o muscular? Torna os teus m\u00fasculos salientes e a tua barriga lisa com um treino ver\u00e3o eficaz. Descobre como atingir resultados!","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"defini\u00e7\u00e3o,treino 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muscular"],"_yoast_wpseo_focuskw":["defini\u00e7\u00e3o muscular no ver\u00e3o"],"_yoast_wpseo_linkdex":["63"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"tie_post_sub_title":["J\u00e1 falta pouco para o ver\u00e3o, est\u00e1s preparado?"],"tie_featured_use_fea":["yes"],"tie_featured_bg_color":["#ffffff"],"tie_post_head":["standard"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"como ganhar defini\u00e7\u00e3o muscular rapidamente\",\"score\":\"ok\"},{\"keyword\":\"como ganhar defini\u00e7\u00e3o muscular\",\"score\":\"ok\"},{\"keyword\":\"dicas de treino para defini\u00e7\u00e3o muscular\",\"score\":\"ok\"},{\"keyword\":\"treino ver\u00e3o\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"_thumbnail_id":["30942"],"ampforwp_custom_content_editor":["Se em Janeiro as inscri&ccedil;&otilde;es no gin&aacute;sio aumentam, quando o sol come&ccedil;a a dar sinais de vida os gin&aacute;sios enchem.\r\n\r\n&Eacute; o efeito ver&atilde;o e a altura em que muitos procuram a chamada defini&ccedil;&atilde;o muscular.\r\n\r\nNos homens s&atilde;o os abdominais acompanhados por um peito musculado para exibir na praia, enquanto que nas mulheres &eacute; uma barriga lisa com uns membros inferiores de fazer inveja.\r\n\r\nO ideal &eacute; levar o gin&aacute;sio a s&eacute;rio todo o ano, mas se n&atilde;o &eacute; o teu caso, em tr&ecirc;s meses &eacute; poss&iacute;vel conseguir tamb&eacute;m muito bons resultados.\r\n\r\n&lt;strong&gt;Portanto, como &eacute; que te preparas para estar em grande forma este ver&atilde;o?&lt;\/strong&gt;\r\n\r\nPrimeiro que tudo, vamos definir o que &eacute; defini&ccedil;&atilde;o muscular, afinal de contas, &eacute; isso que a maioria procura nesta altura.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;O que &eacute; a defini&ccedil;&atilde;o muscular?&lt;\/strong&gt;&lt;\/h2&gt;\r\nA defini&ccedil;&atilde;o muscular &eacute; quando algu&eacute;m procura tornar os seus m&uacute;sculos mais salientes, ao mesmo tempo que&nbsp;diminui a quantidade de gordura.\r\n\r\n&Eacute; tornar o corpo mais definido,&nbsp;com um aspecto mais atl&eacute;tico e apelativo.\r\n\r\nPor outras palavras, ganhar massa muscular e perder gordura ao mesmo tempo.\r\n\r\nIsto &eacute; algo complicado de atingir, j&aacute; que para ganhar massa muscular precisas de calorias a mais, e para perder gordura precisas de calorias a menos.\r\n\r\n&lt;strong&gt;Portanto, o que &eacute; que fazes?&lt;\/strong&gt;\r\n\r\n&lt;u&gt;Depende.&lt;\/u&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Como conseguir a defini&ccedil;&atilde;o muscular?&lt;\/strong&gt;&lt;\/h2&gt;\r\nSe tiveres alguma massa muscular, mas alguma gordura tamb&eacute;m, segues uma dieta &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;hipocal&oacute;rica&lt;\/a&gt;, acompanhada de um treino de muscula&ccedil;&atilde;o.\r\n\r\nIsto vai-te permitir perder gordura, manter a massa magra, e com isto, os teus m&uacute;sculos v&atilde;o parecer maiores e mais definidos.\r\n\r\nSe por outro lado tens muito pouca massa muscular, mesmo que exista uma pequena quantidade de gordura, deves apostar numa dieta &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;hipercal&oacute;rica&lt;\/a&gt;&nbsp;controlada, acompanhada de um treino com pesos.\r\n\r\nSe estruturares bem o teu plano, isto vai levar a um aumento significativo da tua massa muscular, e diminuir a percentagem de gordura corporal, &agrave; medida que a de massa magra aumenta.\r\n\r\n&lt;strong&gt;Este &eacute; o primeiro passo, definir o tipo de dieta a seguir.&lt;\/strong&gt;\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-14632&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini&ccedil;&atilde;o-muscular-ver&atilde;o.jpg&quot; alt=&quot;defini&ccedil;&atilde;o muscular ver&atilde;o&quot; width=&quot;1200&quot; height=&quot;749&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Sem alimenta&ccedil;&atilde;o, n&atilde;o h&aacute; defini&ccedil;&atilde;o&lt;\/strong&gt;&lt;\/h2&gt;\r\nTu sabes, n&oacute;s sabemos, toda a gente sabe.\r\n\r\nN&atilde;o h&aacute; volta a dar, e se queres realmente atingir os teus objetivos, precisas de uma alimenta&ccedil;&atilde;o apropriada.\r\n\r\n&lt;strong&gt;Precisas de adaptar a tua alimenta&ccedil;&atilde;o ao teu objetivo, em vez de rezar para que o gel redutor funcione.&lt;\/strong&gt;\r\n\r\nUma dieta preenchida apenas com alimentos teoricamente saud&aacute;veis, mas em que consomes mais calorias do que as que queimas, n&atilde;o te vai fazer perder peso. Vai fazer com que ganhes.\r\n\r\nDecide se precisas de uma alimenta&ccedil;&atilde;o hiper ou hipocal&oacute;rica, e elabora a tua dieta&nbsp;tendo isso como base.\r\n\r\n&lt;u&gt;Para al&eacute;m disso, &eacute; importante n&atilde;o s&oacute; ter aten&ccedil;&atilde;o &agrave;s calorias, mas tamb&eacute;m ao que essas calorias te v&atilde;o fornecer.&lt;\/u&gt;\r\n\r\nPrecisas de prote&iacute;nas, hidratos de carbono e gorduras em quantidades suficientes.\r\n\r\nN&atilde;o sabes quanta prote&iacute;na precisas?\r\n\r\nV&ecirc; &lt;a href=&quot;https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;este artigo&lt;\/a&gt; para te ajudar.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Que treino utilizas?&lt;\/strong&gt;&lt;\/h2&gt;\r\nTreinos com altas repeti&ccedil;&otilde;es e sess&otilde;es duplas de cardio?\r\n\r\nN&atilde;o.\r\n\r\nEssa n&atilde;o &eacute; a melhor estrat&eacute;gia para conseguires a t&atilde;o desejada defini&ccedil;&atilde;o muscular.\r\n\r\n&Eacute; obrigat&oacute;rio seguires um plano de treino com pesos, mas n&atilde;o com 50 repeti&ccedil;&otilde;es por s&eacute;rie.\r\n\r\n&lt;strong&gt;O teu objetivo no treino com pesos &eacute; manter, ou ganhar, massa muscular, n&atilde;o queimar o m&aacute;ximo de calorias poss&iacute;vel.&lt;\/strong&gt;\r\n\r\nReduzir as calorias deve ser feito principalmente atrav&eacute;s da alimenta&ccedil;&atilde;o.\r\n\r\n&lt;strong&gt;Depois tens tamb&eacute;m o treino cardio, que embora &uacute;til, deve ser utilizado de forma inteligente.&lt;\/strong&gt;\r\n\r\nE por inteligente significa come&ccedil;ar com menos sess&otilde;es e menos tempo, e ir aumentando de forma gradual.\r\n\r\nN&atilde;o, come&ccedil;ar logo com 2 horas de cardio por dia n&atilde;o &eacute; uma boa estrat&eacute;gia.\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-14636&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver&atilde;o.jpg&quot; alt=&quot;como te preparares para o ver&atilde;o&quot; width=&quot;1182&quot; height=&quot;701&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Planos e prazos&lt;\/strong&gt;&lt;\/h2&gt;\r\nQuando um atleta quer competir, planeia toda a sua prepara&ccedil;&atilde;o, desde a dieta ao treino, com a data da competi&ccedil;&atilde;o como prazo final.\r\n\r\nA competi&ccedil;&atilde;o &eacute; o dia em que pretende estar o mais pr&oacute;ximo poss&iacute;vel da sua forma ideal.\r\n\r\nN&atilde;o precisas de ir competir, mas se o teu objetivo &eacute; estar na tua melhor forma em Julho, coloca este m&ecirc;s como&nbsp;o teu prazo final.\r\n\r\n&lt;strong&gt;Definir um prazo para o teu objetivo torna-o mais real.&lt;\/strong&gt;\r\n\r\nD&aacute; tamb&eacute;m uma sensa&ccedil;&atilde;o de import&acirc;ncia e urg&ecirc;ncia para o atingir, e se &eacute; importante, vais-te esfor&ccedil;ar e dedicar mais por isso.\r\n\r\nVais mesmo faltar ao treino de hoje e comer essa pizza familiar?\r\n\r\nOlha que falta 3 semanas para Julho.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;S&ecirc; realista, mas ambicioso tamb&eacute;m&lt;\/strong&gt;&lt;\/h2&gt;\r\nGanhar 10 kg de massa muscular em tr&ecirc;s meses, enquanto perdes 5 kg de gordura, n&atilde;o &eacute; realista.\r\n\r\nMas tamb&eacute;m n&atilde;o precisas de ter como objetivo perder 2 kg, quando preferias (e conseguias) perder 5.\r\n\r\nS&ecirc; realista, mas tamb&eacute;m ambicioso.\r\n\r\nTra&ccedil;a metas n&atilde;o imposs&iacute;veis, mas tamb&eacute;m n&atilde;o te deixes ficar por objetivos demasiado modestos quando queres muito mais.\r\n\r\n&lt;strong&gt;Qual &eacute; o teu objetivo mesmo?&lt;\/strong&gt;\r\n\r\nEst&aacute;s a fazer tudo aquilo que podes para o atingir?\r\n\r\nSe n&atilde;o, faz.\r\n\r\nTenta criar uma meta o mais pr&oacute;xima poss&iacute;vel do teu objetivo.\r\n\r\n&lt;u&gt;Mais vale falhar por pouco um grande objetivo, do que atingir um muito pequeno.&lt;\/u&gt;\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-14638&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini&ccedil;&atilde;o-gin&aacute;sio.jpg&quot; alt=&quot;defini&ccedil;&atilde;o muscular este ver&atilde;o&quot; width=&quot;830&quot; height=&quot;467&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Conclus&atilde;o&lt;\/strong&gt;&lt;\/h2&gt;\r\nSeja qual for o teu objetivo, tr&ecirc;s meses &eacute; tempo suficiente para conseguires bons resultados.\r\n\r\n&lt;u&gt;Se te dedicares.&lt;\/u&gt;\r\n\r\nSe &eacute; defini&ccedil;&atilde;o muscular que queres este ver&atilde;o, a melhor altura para come&ccedil;ar&nbsp;foi ontem. A segunda melhor &eacute; hoje.\r\n\r\nSegue uma alimenta&ccedil;&atilde;o adequada, com um bom treino a acompanhar.\r\n\r\nPlaneia bem aquilo que queres atingir, e quando o pretendes atingir.\r\n\r\nSe seguires tudo isto de forma consistente, os resultados s&atilde;o garantidos, e talvez at&eacute; te surpreendas a ti&nbsp;pr&oacute;prio.\r\n\r\n&lt;strong&gt;Ficam tamb&eacute;m aqui alguns artigos que te podem ser &uacute;teis nesta fase.&lt;\/strong&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Quanta prote&iacute;na preciso por dia?&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Como fazer dieta para perder gordura sem morrer &agrave; fome.&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;O que comer para perder gordura?&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Como fazer uma dieta.&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Qual &eacute; o melhor tipo de cardio?&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Quanto tempo devo descansar entre s&eacute;ries?&lt;\/a&gt;&lt;\/li&gt;\r\n&lt;\/ul&gt;"],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ilj_linkdefinition":["a:2:{i:0;s:20:\"defini\u00e7\u00e3o muscular\";i:1;s:5:\"Array\";}"],"_metaseo_metatitle":["Como te preparares para este ver\u00e3o"],"_metaseo_metadesc":["J\u00e1 falta pouco para o ver\u00e3o, est\u00e1s preparado? Como conseguires uma boa defini\u00e7\u00e3o muscular ainda este ver\u00e3o."],"psp_status":["a:1:{s:30:\"how to prepare for this summer\";a:4:{s:2:\"kw\";s:30:\"how to prepare for this summer\";s:5:\"score\";s:4:\"35.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:560;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:35:\"como te preparares para este ver\u00e3o\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:104:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the SEO title.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 5 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:35:\"como te preparares para este ver\u00e3o\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";s:4:\"0.50\";s:3:\"msg\";s:223:\"Great, the page title contains 34 characters and it's between 5 and 70 characters, which is the recommended interval. Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page title.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:114:\"se em janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:116:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:118:\"como te preparares para este ver\u00e3o, para, muscular, mais, gordura, tamb\u00e9m, precisas, objetivo, massa, treino, perder\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";i:0;s:3:\"msg\";s:113:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page meta keywords.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:62:\"https:\/\/ginasiovirtual.com\/como-te-preparares-para-este-verao\/\";s:8:\"focus_kw\";s:30:\"how-to-prepare-for-this-summer\";}s:5:\"score\";i:0;s:3:\"msg\";s:109:\"Bad, the focus keyword <strong>how-to-prepare-for-this-summer<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:114:\"se em janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";i:0;s:3:\"msg\";s:123:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:92:\"Great, the page content contains 560 allowed words and the recommended minimum is 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 3 images and 3 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 16 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 4 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 0 &lt;h1&gt;, 7 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 9 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:560;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:138:\"Bad, keyword density is 0%, because the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page content.\";}}}}","a:1:{s:33:\"come prepararsi per questa estate\";a:4:{s:2:\"kw\";s:33:\"come prepararsi per questa estate\";s:5:\"score\";s:4:\"42.5\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:534;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:33:\"come prepararsi per questa estate\";s:8:\"focus_kw\";s:33:\"come prepararsi per questa estate\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 4 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:33:\"come prepararsi per questa estate\";s:8:\"focus_kw\";s:33:\"come prepararsi per questa estate\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 33 characters and it's between 5 and 70 characters, which is the recommended interval. 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        Planos e prazos\\n    \\n        \\n                    7)\\n                S\u00ea realista, mas ambicioso tamb\u00e9m\\n    \\n        \\n                    8)\\n                Conclus\u00e3o\\n    \\n        \\n                    9)\\n                Partilhar\\n    \\n    \\n\\r\\n\\r\\nSe em Janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.\\r\\n\\r\\n\u00c9 o efeito ver\u00e3o e a altura em que muitos procuram a chamada defini\u00e7\u00e3o muscular.\\r\\n\\r\\nNos homens s\u00e3o os abdominais acompanhados por um peito musculado para exibir na praia, enquanto que nas mulheres \u00e9 uma barriga lisa com uns membros inferiores de fazer inveja.\\r\\n\\r\\nO ideal \u00e9 levar o gin\u00e1sio a s\u00e9rio todo o ano, mas se n\u00e3o \u00e9 o teu caso, em tr\u00eas meses \u00e9 poss\u00edvel conseguir tamb\u00e9m muito bons resultados.\\r\\n\\r\\nPortanto, como \u00e9 que te preparas para estar em grande forma este ver\u00e3o?\\r\\n\\r\\nPrimeiro que tudo, vamos definir o que \u00e9 defini\u00e7\u00e3o muscular, afinal de contas, \u00e9 isso que a maioria procura nesta altura.\\r\\nO que \u00e9 a defini\u00e7\u00e3o muscular?\\r\\nA defini\u00e7\u00e3o muscular \u00e9 quando algu\u00e9m procura tornar os seus m\u00fasculos mais salientes, ao mesmo tempo que\u00a0diminui a quantidade de gordura.\\r\\n\\r\\n\u00c9 tornar o corpo mais definido,\u00a0com um aspecto mais atl\u00e9tico e apelativo.\\r\\n\\r\\nPor outras palavras, ganhar massa muscular e perder gordura ao mesmo tempo.\\r\\n\\r\\nIsto \u00e9 algo complicado de atingir, j\u00e1 que para ganhar massa muscular precisas de calorias a mais, e para perder gordura precisas de calorias a menos.\\r\\n\\r\\nPortanto, o que \u00e9 que fazes?\\r\\n\\r\\nDepende.\\r\\nComo conseguir a defini\u00e7\u00e3o muscular?\\r\\nSe tiveres alguma massa muscular, mas alguma gordura tamb\u00e9m, segues uma dieta hipocal\u00f3rica, acompanhada de um treino de muscula\u00e7\u00e3o.\\r\\n\\r\\nIsto vai-te permitir perder gordura, manter a massa magra, e com isto, os teus m\u00fasculos v\u00e3o parecer maiores e mais definidos.\\r\\n\\r\\nSe por outro lado tens muito pouca massa muscular, mesmo que exista uma pequena quantidade de gordura, deves apostar numa dieta hipercal\u00f3rica\u00a0controlada, acompanhada de um treino com pesos.\\r\\n\\r\\nSe estruturares bem o teu plano, isto vai levar a um aumento significativo da tua massa muscular, e diminuir a percentagem de gordura corporal, \u00e0 medida que a de massa magra aumenta.\\r\\n\\r\\nEste \u00e9 o primeiro passo, definir o tipo de dieta a seguir.\\r\\n\\r\\n\\r\\nSem alimenta\u00e7\u00e3o, n\u00e3o h\u00e1 defini\u00e7\u00e3o\\r\\nTu sabes, n\u00f3s sabemos, toda a gente sabe.\\r\\n\\r\\nN\u00e3o h\u00e1 volta a dar, e se queres realmente atingir os teus objetivos, precisas de uma alimenta\u00e7\u00e3o apropriada.\\r\\n\\r\\nPrecisas de adaptar a tua alimenta\u00e7\u00e3o ao teu objetivo, em vez de rezar para que o gel redutor funcione.\\r\\n\\r\\nUma dieta preenchida apenas com alimentos teoricamente saud\u00e1veis, mas em que consomes mais calorias do que as que queimas, n\u00e3o te vai fazer perder peso. Vai fazer com que ganhes.\\r\\n\\r\\nDecide se precisas de uma alimenta\u00e7\u00e3o hiper ou hipocal\u00f3rica, e elabora a tua dieta\u00a0tendo isso como base.\\r\\n\\r\\nPara al\u00e9m disso, \u00e9 importante n\u00e3o s\u00f3 ter aten\u00e7\u00e3o \u00e0s calorias, mas tamb\u00e9m ao que essas calorias te v\u00e3o fornecer.\\r\\n\\r\\nPrecisas de prote\u00ednas, hidratos de carbono e gorduras em quantidades suficientes.\\r\\n\\r\\nN\u00e3o sabes quanta prote\u00edna precisas?\\r\\n\\r\\nV\u00ea este artigo para te ajudar.\\r\\nQue treino utilizas?\\r\\nTreinos com altas repeti\u00e7\u00f5es e sess\u00f5es duplas de cardio?\\r\\n\\r\\nN\u00e3o.\\r\\n\\r\\nEssa n\u00e3o \u00e9 a melhor estrat\u00e9gia para conseguires a t\u00e3o desejada defini\u00e7\u00e3o muscular.\\r\\n\\r\\n\u00c9 obrigat\u00f3rio seguires um plano de treino com pesos, mas n\u00e3o com 50 repeti\u00e7\u00f5es por s\u00e9rie.\\r\\n\\r\\nO teu objetivo no treino com pesos \u00e9 manter, ou ganhar, massa muscular, n\u00e3o queimar o m\u00e1ximo de calorias poss\u00edvel.\\r\\n\\r\\nReduzir as calorias deve ser feito principalmente atrav\u00e9s da alimenta\u00e7\u00e3o.\\r\\n\\r\\nDepois tens tamb\u00e9m o treino cardio, que embora \u00fatil, deve ser utilizado de forma inteligente.\\r\\n\\r\\nE por inteligente significa come\u00e7ar com menos sess\u00f5es e menos tempo, e ir aumentando de forma gradual.\\r\\n\\r\\nN\u00e3o, come\u00e7ar logo com 2 horas de cardio por dia n\u00e3o \u00e9 uma boa estrat\u00e9gia.\\r\\n\\r\\n\\r\\nPlanos e prazos\\r\\nQuando um atleta quer competir, planeia toda a sua prepara\u00e7\u00e3o, desde a dieta ao treino, com a data da competi\u00e7\u00e3o como prazo final.\\r\\n\\r\\nA competi\u00e7\u00e3o \u00e9 o dia em que pretende estar o mais pr\u00f3ximo poss\u00edvel da sua forma ideal.\\r\\n\\r\\nN\u00e3o precisas de ir competir, mas se o teu objetivo \u00e9 estar na tua melhor forma em Julho, coloca este m\u00eas como\u00a0o teu prazo final.\\r\\n\\r\\nDefinir um prazo para o teu objetivo torna-o mais real.\\r\\n\\r\\nD\u00e1 tamb\u00e9m uma sensa\u00e7\u00e3o de import\u00e2ncia e urg\u00eancia para o atingir, e se \u00e9 importante, vais-te esfor\u00e7ar e dedicar mais por isso.\\r\\n\\r\\nVais mesmo faltar ao treino de hoje e comer essa pizza familiar?\\r\\n\\r\\nOlha que falta 3 semanas para Julho.\\r\\nS\u00ea realista, mas ambicioso tamb\u00e9m\\r\\nGanhar 10 kg de massa muscular em tr\u00eas meses, enquanto perdes 5 kg de gordura, n\u00e3o \u00e9 realista.\\r\\n\\r\\nMas tamb\u00e9m n\u00e3o precisas de ter como objetivo perder 2 kg, quando preferias (e conseguias) perder 5.\\r\\n\\r\\nS\u00ea realista, mas tamb\u00e9m ambicioso.\\r\\n\\r\\nTra\u00e7a metas n\u00e3o imposs\u00edveis, mas tamb\u00e9m n\u00e3o te deixes ficar por objetivos demasiado modestos quando queres muito mais.\\r\\n\\r\\nQual \u00e9 o teu objetivo mesmo?\\r\\n\\r\\nEst\u00e1s a fazer tudo aquilo que podes para o atingir?\\r\\n\\r\\nSe n\u00e3o, faz.\\r\\n\\r\\nTenta criar uma meta o mais pr\u00f3xima poss\u00edvel do teu objetivo.\\r\\n\\r\\nMais vale falhar por pouco um grande objetivo, do que atingir um muito pequeno.\\r\\n\\r\\n\\r\\nConclus\u00e3o\\r\\nSeja qual for o teu objetivo, tr\u00eas meses \u00e9 tempo suficiente para conseguires bons resultados.\\r\\n\\r\\nSe te dedicares.\\r\\n\\r\\nSe \u00e9 defini\u00e7\u00e3o muscular que queres este ver\u00e3o, a melhor altura para come\u00e7ar\u00a0foi ontem. 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