{"id":2799,"date":"2014-05-26T21:09:58","date_gmt":"2014-05-26T20:09:58","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=2799"},"modified":"2020-11-02T06:05:26","modified_gmt":"2020-11-02T06:05:26","slug":"interview-pedro-miguel-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/entrevista-pedro-miguel\/","title":{"rendered":"Interview Pedro Miguel"},"content":{"rendered":"<h1><strong>Interview mit dem Sportler Pedro Miguel.<\/strong><!--more--><\/h1>\n<ul>\n<li><strong>Name<\/strong> : Pedro Miguel<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/11.jpg\"><br \/>\n<\/a><\/li>\n<li><strong>Alter<\/strong> : 30 Jahre<\/li>\n<li><strong>H\u00f6he<\/strong> : 1,70m<\/li>\n<li><strong>Gewicht<\/strong> : 81kg<\/li>\n<li><strong>7\u00ba Classificado no Nacional de Culturismo ate 75kg<\/strong><\/li>\n<\/ul>\n<h2><strong>Wie und warum hast du mit dem Training begonnen?<\/strong><\/h2>\n<p>A minha primeira experi\u00eancia desportiva foi, como com quase todos os mi\u00fados, o futebol, joguei nas camadas mais jovens mas a partir de determinado momento percebi que n\u00e3o era aquilo de que gostava realmente.<\/p>\n<p>Tinha tamb\u00e9m uma estrutura muito magra e queria ganhar m\u00fasculo e ficar com um corpo trabalhado e foi nessa altura que decidi come\u00e7ar a treinar, tinha eu os meus 17 anos.<\/p>\n<p>Lembro-me como se fosse hoje da primeira vez que me abriram as portas de um gin\u00e1sio, o meu amigo e na altura tamb\u00e9m monitor, Paulo Braz, que me acompanhou durante v\u00e1rios anos, aconselhou e ensinou muito do que sei hoje.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-5142 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-1024x683.jpg\" alt=\"Pedro Miguel\" width=\"620\" height=\"414\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-600x400.jpg 600w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h2><strong>Welcher Di\u00e4t folgen Sie?<\/strong><\/h2>\n<p>Tento comer &#8220;limpo&#8221; o ano inteiro, mesmo em off-season, n\u00e3o sou de comer doces ou de cometer muitos excessos, mas se em alguma ocasi\u00e3o me apetecer algo fora da dieta tamb\u00e9m n\u00e3o tenho problemas j\u00e1 que tenho um metabolismo muito r\u00e1pido e posso dar-me a esse &#8220;luxo&#8221;.<\/p>\n<p>J\u00e1 em fase de prepara\u00e7\u00e3o ou pr\u00e9-competi\u00e7\u00e3o fa\u00e7o v\u00e1rias varia\u00e7\u00f5es de dias altos de hidratos, dias baixos e dias zero hidratos, a rota\u00e7\u00e3o dos dias e as quantidades v\u00e3o sendo ajustadas tendo em conta as altera\u00e7\u00f5es no corpo e uma vez por semana fa\u00e7o uma &#8220;cheat-meal&#8221; caso sinta necessidade.<\/p>\n<h3><strong>Beispiel einer Di\u00e4t<br \/>\n<\/strong><\/h3>\n<p><strong>Mahlzeit 1:<\/strong><\/p>\n<ul>\n<li>200 ml Eiwei\u00df (7 Eiwei\u00df)<\/li>\n<li>1 ganzes Ei<\/li>\n<li>100g Hafer<\/li>\n<li>1 Banane<\/li>\n<li>1 Messl\u00f6ffel Molke<\/li>\n<li>1 Multivitamin<\/li>\n<\/ul>\n<p><strong>Mahlzeit 2:<\/strong><\/p>\n<p>(Nos dias em que acordo mais tarde, junto com a refei\u00e7\u00e3o 1)<\/p>\n<ul>\n<li>300 ml Eiwei\u00df (9 Eiwei\u00df)<\/li>\n<li>1 ganzes Ei<\/li>\n<li>100g Hafer<\/li>\n<\/ul>\n<p><strong>Mahlzeit 3:<\/strong><\/p>\n<ul>\n<li>200g Fleisch<\/li>\n<li>200g Reis<\/li>\n<li>Salat mit Oliven\u00f6l<\/li>\n<li>1 Fruta \u00e1 escolha<\/li>\n<\/ul>\n<p><strong>Mahlzeit 4:<\/strong><\/p>\n<ul>\n<li>200g Fleisch<\/li>\n<li>200g Reis<\/li>\n<\/ul>\n<p><strong>Mahlzeit 5:<\/strong><\/p>\n<ul>\n<li>200g Fleisch<\/li>\n<li>200g Reis<\/li>\n<\/ul>\n<p><strong>P\u00f3s-Treino<\/strong><\/p>\n<ul>\n<li>1 Messl\u00f6ffel Molke<\/li>\n<li>5g BCAA&#8217;s<\/li>\n<li>5g Glutamin<\/li>\n<li>40g Hidratos r\u00e1pidos<\/li>\n<\/ul>\n<p><strong>Mahlzeit 6:<\/strong><\/p>\n<ul>\n<li>300g de peixe (Vou alternando entre salm\u00e3o, atum, pescada, robalo)<\/li>\n<li>200g Reis<\/li>\n<li>100g Gem\u00fcse<\/li>\n<li>1 Multivitamin<\/li>\n<\/ul>\n<p><strong>Refei\u00e7\u00e3o 7:<\/strong><\/p>\n<ul>\n<li>1 Messl\u00f6ffel Molke<\/li>\n<li>50g Trockenfr\u00fcchte<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-8405\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12.jpg\" alt=\"12\" width=\"1024\" height=\"683\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h2><strong>Welche Art von Ausbildung absolvieren Sie?<\/strong><\/h2>\n<p><strong>Ich trainiere gerne hart und versuche immer, die Intensit\u00e4t hoch zu halten.<\/strong><\/p>\n<p>Tento n\u00e3o fazer mais de 1 minuto de descanso entre s\u00e9ries, os movimentos s\u00e3o controlados com uma cadencia de 4 segundos na descida e 2 segundos na subida, a meu ver n\u00e3o faz sentido aumentar muito a carga se n\u00e3o controlarmos totalmente o movimento.<\/p>\n<p>Fa\u00e7o sess\u00f5es de cardio de 30 minutos, 2 a 3 vezes por semana em off season e aumento para 50 minutos todos os dias nas semanas que antecedem uma competi\u00e7\u00e3o.<\/p>\n<p>Por vezes incluo algumas varia\u00e7\u00f5es nos treinos, como treino em supers\u00e9ries, series gigantes, series negativas, drop-set nas \u00faltimas s\u00e9ries de forma a dar choques e estimulo diferente ao m\u00fasculo, obrigando-o a reagir e impedindo que se &#8220;adapte&#8221;.<\/p>\n<p><em>No \u00faltimo exerc\u00edcio para cada grupo muscular fa\u00e7o repeti\u00e7\u00f5es at\u00e9 a exaust\u00e3o se ainda tiver energia para isso, de forma a esgotar todas as reservas de glicog\u00eanio.<\/em><\/p>\n<p><strong>Meine Ausbildung besteht aus:<\/strong><\/p>\n<p><strong>Brust<br \/>\n<\/strong><\/p>\n<ul>\n<li>Schr\u00e4gbankdr\u00fccken 4 x 8-10<\/li>\n<li>Flaches Bankdr\u00fccken 4 x 8-10<\/li>\n<li>Bankdr\u00fccken ablehnen 4 x 8-10<\/li>\n<li>Flachhantel-Bankdr\u00fccken 4 x 8-10<\/li>\n<li>Peck Deck ou Aberturas &#8211; At\u00e9 \u00e1 exaust\u00e3o<\/li>\n<li>Fundos &#8211; At\u00e9 \u00e1 exaust\u00e3o<\/li>\n<\/ul>\n<p><strong>Zur\u00fcck<\/strong><\/p>\n<ul>\n<li>Gebogene Reihe 4 x 12-10<\/li>\n<li>Eigengewicht 4 x 12-10<\/li>\n<li>T-Reihe 4 x 12-10<\/li>\n<li>Kurzhantelrudern 4 x 12-10<\/li>\n<li>Puxador \u00e1 Frente &#8211; At\u00e9 \u00e1 exaust\u00e3o<\/li>\n<li>Eleva\u00e7\u00f5es na Barra &#8211; At\u00e9 \u00e1 exaust\u00e3o<\/li>\n<\/ul>\n<p><strong>Perna &#8211; Quadr\u00edcipes<\/strong><\/p>\n<ul>\n<li>Kniebeugen 4 x 20-15<\/li>\n<li>Dr\u00fccken Sie 4 x 20-15<\/li>\n<li>Beinverl\u00e4ngerung 4 x 20-15<\/li>\n<li>Hacken Sie 4 x 20-15<\/li>\n<li>Leg Extension &#8211; At\u00e9 \u00e1 exaust\u00e3o<\/li>\n<\/ul>\n<p><strong>Perna &#8211; Femoral<\/strong><\/p>\n<ul>\n<li>Leg Curl (de p\u00e9) &#8211; 4 x 15-12<\/li>\n<li>Peso Morto (pernas esticadas) &#8211; 4 x 15-12<\/li>\n<li>Beinbeuger 4 x 15-12<\/li>\n<li>Ausfallschritte 4 x 15-12<\/li>\n<li>Leg Curl &#8211; At\u00e9 \u00e1 exaust\u00e3o<\/li>\n<\/ul>\n<p><strong>Schulter<\/strong><\/p>\n<ul>\n<li>Milit\u00e4rpresse 4 x 10-8<\/li>\n<li>Seiten 4 x 10-8<\/li>\n<li>Hohe Reihe 4 x 10-8<\/li>\n<li>Fl\u00fcge 4 x 10-8<\/li>\n<li>Laterais (posteriores) &#8211; At\u00e9 \u00e1 exaust\u00e3o<\/li>\n<\/ul>\n<p><strong>Bizeps<\/strong><\/p>\n<ul>\n<li>Curl mit Stange 4 x 10-8<\/li>\n<li>Kurzhantelcurl (sitzend) 4 x 10-8<\/li>\n<li>Curl Scott 4 x 10-8<\/li>\n<li>Curl Barra em Z &#8211; At\u00e9 \u00e1 exaust\u00e3o<\/li>\n<\/ul>\n<p><strong>Trizeps<\/strong><\/p>\n<ul>\n<li>Tricep \u00e1 Testa 4 x\u00a08-10<\/li>\n<li>Press Franc\u00eas 4 x\u00a08-10<\/li>\n<li>Puxador 4 x\u00a08-10<\/li>\n<li>Puxador Invertido (ou corda) &#8211; At\u00e9 \u00e1 exaust\u00e3o<\/li>\n<\/ul>\n<p><strong>G\u00e9meos (3x\/semana)<\/strong><\/p>\n<ul>\n<li>G\u00e9meo de p\u00e9 4 x 8-5<\/li>\n<li>G\u00e9meo na Prensa 4 x 8-5<\/li>\n<li>Solear (sitzend) 4 x 20-30<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-8407 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2.jpg\" alt=\"Pedro Miguel Fitnessstudio\" width=\"1949\" height=\"1240\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-300x191.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-768x489.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-1300x827.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-600x382.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-1024x651.jpg 1024w\" sizes=\"(max-width: 1949px) 100vw, 1949px\" \/><\/a><\/p>\n<h2><strong>Quais as principais diferen\u00e7as quando queres ganhar peso e quando queres perder gordura?<\/strong><\/h2>\n<p>As diferen\u00e7as s\u00e3o principalmente ao n\u00edvel da alimenta\u00e7\u00e3o, com a redu\u00e7\u00e3o gradual dos hidratos de carbono e aumento da ingest\u00e3o de prote\u00edna.<\/p>\n<p>Aumento tamb\u00e9m a intensidade do cardio para 50 minutos por dia e se houver necessidade fa\u00e7o duas vezes por dia.<\/p>\n<p>Fa\u00e7o varia\u00e7\u00f5es no treino com pesos, treino em supers\u00e9ries ou s\u00e9ries gigantes, 30\/40 repeti\u00e7\u00f5es e dou prefer\u00eancia ao treino com halteres em vez de usar m\u00e1quinas.<\/p>\n<h2><strong>Woher kommt Ihre Motivation?<\/strong><\/h2>\n<p>Obviamente tenho v\u00e1rios \u00eddolos ou atletas que admiro como Shawn Ray, Kevin Levrone, Flex Wheeler, Flex Lewis, Kai Greene ou Phil Heath, mas acho que a maior motiva\u00e7\u00e3o \u00e9 ver o resultado do nosso esfor\u00e7o, as altera\u00e7\u00f5es vis\u00edveis no nosso corpo, a supera\u00e7\u00e3o di\u00e1ria, o comer quando n\u00e3o h\u00e1 fome, o treinar quando n\u00e3o h\u00e1 vontade, o fazer mais uma repeti\u00e7\u00e3o quando j\u00e1 n\u00e3o for\u00e7as.<\/p>\n<p>Chegar ao fim e subir ao palco com a sensa\u00e7\u00e3o e plena consci\u00eancia de dever cumprido \u00e9 algo indescrit\u00edvel independentemente da classifica\u00e7\u00e3o.<\/p>\n<p>Iniciei-me este ano na competi\u00e7\u00e3o e serviu essencialmente para testar o que resulta ou n\u00e3o, ganhar experiencia e aprender, os objetivos passam por evoluir e crescer a n\u00edvel desportivo.<\/p>\n<h2><strong>Welche Nahrungserg\u00e4nzungsmittel verwenden Sie?<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/a-l-carnitina-funciona\/\"  rel=\"noopener noreferrer\">L-Carnitin<\/a><\/li>\n<li>Koffein<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;s<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">Glutamin<\/a><\/li>\n<li>Vitargo<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Molkenprotein<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamin<\/a><\/li>\n<li>Omega 3, 6 und 9<\/li>\n<li>Vitamin C<\/li>\n<li>B-Komplex<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2826\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2.jpg\" alt=\"mont2\" width=\"987\" height=\"560\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2.jpg 987w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-300x170.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-768x436.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-390x220.jpg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-600x340.jpg 600w\" sizes=\"(max-width: 987px) 100vw, 987px\" \/><\/p>\n<h2><strong>Gibt es besondere Tipps f\u00fcr Anf\u00e4nger?<\/strong><\/h2>\n<p>Eu costumo dizer que o culturismo n\u00e3o \u00e9 um desporto, \u00e9 um modo de vida, se queres ter um corpo &#8220;perfeito&#8221; n\u00e3o \u00e9 em 3 meses que o vais conseguir, \u00e9 preciso tra\u00e7ar objetivos a longo prazo.<\/p>\n<p><strong>Se fosse f\u00e1cil todos conseguiam e s\u00f3 depende do esfor\u00e7o, dedica\u00e7\u00e3o e disciplina de cada um na obten\u00e7\u00e3o dos resultados.<\/strong><\/p>\n<p>Aten\u00e7\u00e3o ao pormenor porque muitas vezes aquilo que faz a diferen\u00e7a \u00e9 um conjunto de pequenas coisas.<\/p>\n<p><strong><em>Se tu tens um objetivo ent\u00e3o \u00e9s TU que tens de treinar, \u00e9s TU que tens que descansar e \u00e9s TU quem tem de planear e preparar as TUAS refei\u00e7\u00f5es para o dia seguinte. Ningu\u00e9m o far\u00e1 melhor do que TU!<\/em><\/strong><\/p>\n<p>Quero deixar umas palavras de agradecimento ao meu amigo Paulo Braz, por meter aberto as portas do gin\u00e1sio pela primeira vez, e meter iniciado neste desporto. Ao meu &#8220;irm\u00e3o&#8221; e parceiro de treino desde \u00e1 v\u00e1rios anos, Rui Pereira, por estar sempre l\u00e1, por me apoiar e me motivar em cada treino.<\/p>\n<p>Ao meu amigo e preparador Edgar Gomes por todo o acompanhamento, pelos conselhos e por me ajudar na realiza\u00e7\u00e3o deste sonho e ao Nuno Baptista, com quem tive o prazer de fazer alguns trabalhos fotogr\u00e1ficos.<\/p>\n<p>Quero por \u00faltimo agradecer \u00e1 minha namorada por ser uma mulher fant\u00e1stica, por me apoiar sempre, por me dar for\u00e7as e por ter uma paci\u00eancia do tamanho do mundo!<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/pedro.miguel.5477\" target=\"_blank\">Facebook Pedro Miguel<\/a><\/strong><\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/Nuno.Baptista.fotografia\" target=\"_blank\">Fotograf Nuno Baptista Facebook<\/a><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Interview mit dem Sportler Pedro Miguel.<\/p>","protected":false},"author":1218,"featured_media":34172,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Pedro Miguel: A Ascens\u00e3o no Culturismo Portugu\u00eas","_seopress_titles_desc":"Descubra a trajet\u00f3ria de Pedro Miguel no culturismo, seu treino intenso e dicas de alimenta\u00e7\u00e3o para alcan\u00e7ar um corpo 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