{"id":2562,"date":"2014-04-02T13:17:12","date_gmt":"2014-04-02T12:17:12","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=2562"},"modified":"2020-11-02T06:07:09","modified_gmt":"2020-11-02T06:07:09","slug":"interview-mariana-duarte","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/entrevista-mariana-duarte\/","title":{"rendered":"Interview Mariana Duarte"},"content":{"rendered":"<p><strong>Entrevista \u00e0 atleta Mariana Duarte.<\/strong><!--more--><\/p>\n<ul>\n<li style=\"text-align: left;\"><strong>Name<\/strong>: Mariana Duarte<\/li>\n<li><strong>Alter<\/strong>: 25 Jahre<\/li>\n<li><strong>H\u00f6he<\/strong>: 1,65m<\/li>\n<li><strong>Gewicht<\/strong>: 64kg<\/li>\n<\/ul>\n<h2><strong>Wie und warum hast du mit dem Training begonnen?<\/strong><\/h2>\n<p>O meu interesse pelo gin\u00e1sio come\u00e7ou pela 1\u00ba vez por volta dos 14\/15 anos, n\u00e3o sei bem ao certo.<\/p>\n<p>Nunca me senti bem com a minha apar\u00eancia, mas desde cedo sempre fui uma pessoa que quando quer algo, n\u00e3o se lamenta apenas, mas sim procura solu\u00e7\u00f5es para conquistar o que pretende e assim foi.<\/p>\n<p>Vi que era no gin\u00e1sio que iria conseguir a minha transforma\u00e7\u00e3o.<\/p>\n<p>Nos primeiros tempos andei um pouco \u00e0 deriva, n\u00e3o sabia ao certo como e o que fazer, ainda desisti, depois voltei aos 18 anos e a partir da\u00ed, nunca mais sai, mas houve um <strong>longo percurso cheio de batalhas e de conquistas tamb\u00e9m com alguns momentos menos bons<\/strong>.<\/p>\n<p>\u00c9 complicado pois h\u00e1 muito que aprender, testar e falhar.<\/p>\n<p>Ainda hoje sei que h\u00e1 muita coisa que tenho de aprender quanto a nutri\u00e7\u00e3o, treino e suplementos para continuar a evoluir.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-2567\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/2.jpg\" alt=\"Interview mit Mariana Duarte\" width=\"384\" height=\"576\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/2.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/2-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/2-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/2-600x900.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/2-610x915.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/2-13x20.jpg 13w\" sizes=\"(max-width: 384px) 100vw, 384px\" \/><\/p>\n<h2><strong>Welcher Di\u00e4t folgen Sie?<\/strong><\/h2>\n<p>Ich halte mich nat\u00fcrlich an eine spezielle Di\u00e4t.<\/p>\n<p>Muitas vezes digo que fa\u00e7o dieta, mas acho esse termo errado, porque dieta \u00e9 durante um certo tempo, regime alimentar \u00e9 algo para a vida, \u00e9 um compromisso que assumimos ao mudar a nossa alimenta\u00e7\u00e3o para algo saud\u00e1vel e super controlado.<\/p>\n<p>Eu contabilizo diariamente calorias e macronutrientes (hidratos, gordura, prote\u00edna) de modo a fazer o mesmo todos os dias.<\/p>\n<p>Mediante o objectivo vou alterando, ora estou com mais calorias, ora com menos, os macros tamb\u00e9m podem variar.<\/p>\n<p><strong>Di\u00e4tbeispiel:<\/strong><\/p>\n<h3><strong>Mahlzeit 1<\/strong><\/h3>\n<p>Proteinpfannkuchen:<\/p>\n<ul>\n<li>150g klar<\/li>\n<li>1\/2 scoop\u00a0prote\u00edna\u00a0baunilha<\/li>\n<li>25g Hafer<\/li>\n<li>Belag: 1 Banane und 10 g Erdnussbutter<\/li>\n<\/ul>\n<h3><strong>Mahlzeit 2<\/strong><\/h3>\n<ul>\n<li>100g gebratene Schweinelende (gereinigt)<\/li>\n<li>Salat und 100g Tomatensalat<\/li>\n<li>5 ungesalzene Reiszwiebacke<\/li>\n<\/ul>\n<h3><strong>Mahlzeit 3<\/strong><\/h3>\n<ul>\n<li>Proteinmousse<\/li>\n<li>1 ma\u00e7a<\/li>\n<\/ul>\n<h3><strong>Mahlzeit 4<\/strong><\/h3>\n<p>Proteinpfannkuchen mit:<\/p>\n<ul>\n<li>150g klar<\/li>\n<li>1\/2 scoop\u00a0prote\u00edna\u00a0baunilha<\/li>\n<li>25g Hafer<\/li>\n<li>Topping: 100g cottage + canela + ado\u00e7ante<\/li>\n<\/ul>\n<h3><strong>Mahlzeit 5<\/strong><\/h3>\n<ul>\n<li>Salat- und Spinatbl\u00e4tter<\/li>\n<li>50g Erdbeeren<\/li>\n<li>100g Huhn<\/li>\n<li>20g Fetta-K\u00e4se<\/li>\n<li>Molho de sumo de lim\u00e3o e mostarda dijon<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2576 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/7.jpg\" alt=\"Mariana Duarte Di\u00e4t\" width=\"320\" height=\"510\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/7.jpg 320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/7-188x300.jpg 188w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/7-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/7-13x20.jpg 13w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/p>\n<h2><strong>Welche Art von Ausbildung absolvieren Sie?<\/strong><\/h2>\n<p>Muscula\u00e7\u00e3o sempre, cardio aumento quando estou em fase de \u201cCut\u201d (perda de gordura), agora quanto aos tipos de treino j\u00e1 experimentei v\u00e1rios, vou variando, confesso que esta parte percebo pouco a n\u00edvel te\u00f3rico porque tenho quem me acompanhe tanto a n\u00edvel de treino como alimenta\u00e7\u00e3o.<\/p>\n<p>N\u00e3o gosto de me por a explicar o que pouco entendo ainda ;) mas agora treinar treinoooo e pesado :P.<\/p>\n<h4 style=\"text-align: left;\"><strong>Beispiel einer Ausbildung<\/strong><\/h4>\n<ul>\n<li style=\"text-align: left;\">Aquecimento &#8211; 5 minutos na passadeira<\/li>\n<li style=\"text-align: left;\">4 apoios na smith &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\">Hip thrust &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\">Adutores &#8211; 4 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\">Abdutores &#8211; 4 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\">20 minutos &#8211;\u00a0<a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">Cardio-HIIT<\/a><\/li>\n<li style=\"text-align: left;\">Erstreckt sich<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2574 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8.jpg\" alt=\"Mariana Duarte Ausbildung\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/8-20x20.jpg 20w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h2><strong>Quais as principais diferen\u00e7as quando queres ganhar peso e quando queres perder gordura?<\/strong><\/h2>\n<p>Sobretudo alimenta\u00e7\u00e3o.<\/p>\n<p>Primeiro temos que encontrar as nossas calorias de manuten\u00e7\u00e3o, ou seja, as calorias que gastamos apenas por estarmos vivos basicamente.<\/p>\n<p>Depois a partir disso, ou aumentamos X calorias para assim aumentarmos de peso (sempre com cuidado para n\u00e3o aumentarmos muita gordura tamb\u00e9m nesta fase), ou diminu\u00edmos X calorias para perdermos a gordurinha e evidenciarmos mais os m\u00fasculos que conquist\u00e1mos (sempre com cuidado para mantermos a nossa massa magra toda).<\/p>\n<p style=\"text-align: left;\">Was das Training normalerweise angeht, arbeiten wir an der Hypertrophie und reduzieren das Cardio ein wenig oder ganz.<\/p>\n<p style=\"text-align: left;\">Quanto a fases de secagem, mantemos um bom treino de muscula\u00e7\u00e3o (que com poucas calorias acabamos por ter menos for\u00e7a por isso menos cargas) e aumentamos o cardio, para dias s\u00f3 de cardio, cardio em jejum, cardio p\u00f3s treino.<\/p>\n<p>Agora estou nesta fase de perder gordura, ent\u00e3o \u00e9 o que fa\u00e7o. \u00c9 o que tem funcionado para mim. Treino para manter os meus m\u00fasculos e depois durante toda a semana, estou com uma boa dose de cardio.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2579\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/1.jpg\" alt=\"Mariana Duarte Fitnessstudio\" width=\"383\" height=\"576\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/1.jpg 638w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/1-199x300.jpg 199w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/1-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/1-600x903.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/1-610x918.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/1-13x20.jpg 13w\" sizes=\"(max-width: 383px) 100vw, 383px\" \/><\/p>\n<h2><strong>Woher kommt Ihre Motivation?<\/strong><\/h2>\n<p>Ich wei\u00df nicht!<\/p>\n<p>Acho que, para levar isto mesmo a s\u00e9rio, temos que ser um pouco \u201cdoidinhos\u201d :P.<\/p>\n<p>A minha motiva\u00e7\u00e3o vem na vontade de me querer superar, de querer ser melhor a cada dia, de gostar de ver as mudan\u00e7as e querer mais e mais.<\/p>\n<p><strong>Em suma, gosto de cuidar o melhor poss\u00edvel de mim, o meu corpo \u00e9 quem carrega a minha alma e a pessoa que sou, porque n\u00e3o cuidar dele da melhor forma?<\/strong><\/p>\n<p>Isto tamb\u00e9m \u00e9 viciante e a motiva\u00e7\u00e3o vem muito da\u00ed tamb\u00e9m.<\/p>\n<p>Sem contar com algumas \u00eddolas que tenho que me d\u00e3o vontade de l\u00e1 chegar tamb\u00e9m e, porque um dia me disseram que seria imposs\u00edvel e hoje c\u00e1 estou eu para provar o contr\u00e1rio :P N\u00e3o estou como quero, mas j\u00e1 mudei muito.<\/p>\n<h2><strong>Welche Nahrungserg\u00e4nzungsmittel verwenden Sie?<\/strong><\/h2>\n<p>Uso alguma suplementa\u00e7\u00e3o sim, a principal \u00e9 a prote\u00edna. <a title=\"Alles \u00fcber Molkenprotein\" href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Molke<\/a> no p\u00f3s treino, e um mix proteico para substituir refei\u00e7\u00f5es ou mesmo para fazer certas receitas e aumentar a quantidade proteica destas (panquecas, papas de aveia..).<\/p>\n<p>Verwenden <a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">Glutamin<\/a>, <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;s<\/a>\u00a0und hin und wieder gibt es einen Fatburner.<\/p>\n<p><a title=\"Multivitamin\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamin<\/a> tamb\u00e9m sobretudo porque quem faz estes regimes alimentares tende a que o corpo fique carente de alguma vitamina.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2581\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/6.jpg\" alt=\"Mariana Duarte\" width=\"384\" height=\"576\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/6.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/6-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/6-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/6-13x20.jpg 13w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/6-600x900.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/04\/6-610x915.jpg 610w\" sizes=\"(max-width: 384px) 100vw, 384px\" \/><\/p>\n<h2><strong>Gibt es besondere Tipps f\u00fcr Anf\u00e4nger?<\/strong><\/h2>\n<p>Tracem muito bem o vosso objectivo e v\u00e3o em busca do vosso sonho. Tenham em aten\u00e7\u00e3o que n\u00e3o \u00e9 f\u00e1cil, e que a batalha ir\u00e1 ser \u00e1rdua.<\/p>\n<p>Nem todos os dias ser\u00e3o vitoriosos, haver\u00e1 desilus\u00f5es, cansa\u00e7o, desmotiva\u00e7\u00e3o e tudo mais, mas o que determinar\u00e1 a verdadeira vontade de conquistarem os vossos objetivos ser\u00e1 continuarem a batalhar mesmo com todas essas pedras no caminho!<\/p>\n<p>Portanto metam-se \u00e0 prova, e surpreendam-se com a for\u00e7a que ir\u00e3o descobrir e que pensavam que n\u00e3o tinham.<\/p>\n<p>Acreditem sempre em voc\u00eas mesmos, e h\u00e1 uma fase que particularmente amo:<\/p>\n<p style=\"text-align: center;\"><strong>&#8220;We become what we think about.\u201d<\/strong><\/p>\n<p>Eu consegui provar isso a mim mesma, portanto voc\u00eas tamb\u00e9m ir\u00e3o conseguir!<\/p>\n<p>Caso precisem de ajuda, eu estou dispon\u00edvel a fazer o poss\u00edvel para isso, basta acederem \u00e0 minha p\u00e1gina de facebook <a href=\"https:\/\/www.facebook.com\/mariana.d.duarte.1\" target=\"_blank\">https:\/\/www.facebook.com\/mariana.d.duarte.1<\/a> und folge meinem Kampf.<\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista \u00e0 atleta Mariana Duarte.<\/p>","protected":false},"author":1218,"featured_media":34164,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Entrevista Exclusiva com a Atleta Mariana Duarte","_seopress_titles_desc":"Conhe\u00e7a a incr\u00edvel jornada de Mariana Duarte, atleta dedicada que seguiu o seu cora\u00e7\u00e3o e transformou a sua vida atrav\u00e9s do treino e 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