{"id":8367,"date":"2015-06-01T09:36:56","date_gmt":"2015-06-01T08:36:56","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8367"},"modified":"2021-04-14T07:05:03","modified_gmt":"2021-04-14T06:05:03","slug":"interview-mit-der-sportlerin-sofia-sousa","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/entrevista-sofia-sousa\/","title":{"rendered":"Sofia Sousa-Interview"},"content":{"rendered":"<p><strong>Entrevista \u00e0 atleta Sofia Sousa.<\/strong><\/p>\n<ul>\n<li><strong>Name:<\/strong> Ana Sofia Sousa<\/li>\n<li><strong>Alter:<\/strong> 24 Jahre<\/li>\n<li><strong>H\u00f6he:<\/strong> 1,57 m<\/li>\n<li><strong>Gewicht au\u00dferhalb der Saison:<\/strong> 48-50kg<\/li>\n<li><strong>Peso em competi\u00e7\u00e3o:<\/strong> 43-44kg<\/li>\n<li><strong>Nacional &#8211; 1\u00ba Classificada em Bikini Fitness 1,59m<\/strong><\/li>\n<li><strong>Nacional &#8211; 2\u00ba Classificada no overall Bikini Fitness<\/strong><\/li>\n<\/ul>\n<h3><strong>Wie und warum hast du mit dem Training begonnen?<\/strong><\/h3>\n<p>Comecei a treinar h\u00e1 4\/5 anos atr\u00e1s, quando comecei a formular um ideal de corpo na minha cabe\u00e7a, e a preocupar-me com a minha apar\u00eancia enquanto mulher.<\/p>\n<p><strong>Quando iniciei a muscula\u00e7\u00e3o era muito magra e procurava neste desporto um corpo saud\u00e1vel, definido e equilibrado.<\/strong><\/p>\n<p>Tal como se diz \u201cprimeiro estranha-se, depois entranha-se\u201d, e bastou os resultados come\u00e7arem a aparecer de forma gradual, que este desporto acabou por se tornar um modo de vida.<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-10.jpg\"><img alt=\"\" fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-37716\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-10.jpg\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-10.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-10-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-10-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-10-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-10-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-10-610x458.jpg 610w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h3><strong>Was hat Sie dazu bewogen, an einem Wettbewerb teilzunehmen?<\/strong><\/h3>\n<p>Desde que me conhe\u00e7o que sou uma pessoa que gosta de se desafiar, de auto-propor metas a alcan\u00e7ar e que n\u00e3o gosto de fazer as coisas s\u00f3 por fazer, gosto de saber que as fa\u00e7o por um prop\u00f3sito, de saber que as fa\u00e7o para que possa eu ou os que eu quero colherem frutos do meu trabalho.<\/p>\n<p>Lembro-me perfeitamente de estar a treinar h\u00e1 3 anos atr\u00e1s, com o meu primeiro preparador, e deste me dizer como incentivo: \u201cV\u00e1 \u00e9 a \u00faltima s\u00e9rie! R\u00e1pido est\u00e1s em cima do palco a competir\u201d.<\/p>\n<p>Ich war neugierig, was dieser Wettbewerb war und woraus er bestand, also recherchierte ich weiter.<\/p>\n<p><strong>Quando me apercebi que era tudo o que gostava, desde o corpo, \u00e0 alimenta\u00e7\u00e3o, ao espect\u00e1culo em si, nunca mais abandonei a ideia de \u201ceu hei-de tentar\u201d.<\/strong><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-30.jpg\"><img alt=\"\" decoding=\"async\" class=\"aligncenter size-full wp-image-37717\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-30.jpg\" width=\"520\" height=\"470\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-30.jpg 520w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-30-300x271.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-30-13x12.jpg 13w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-30-20x18.jpg 20w\" sizes=\"(max-width: 520px) 100vw, 520px\" \/><\/a><\/p>\n<h3><strong>Welcher Di\u00e4t folgen Sie?<\/strong><\/h3>\n<p>Desde que a muscula\u00e7\u00e3o faz parte do meu dia-a-dia que n\u00e3o sei comer fora do registo saud\u00e1vel, a n\u00e3o ser um dia por semana em que opto por uma refei\u00e7\u00e3o mais livre.<\/p>\n<p>Na altura em que me encontrava a preparar para o campeonato as restri\u00e7\u00f5es eram muito maiores, e o modo de cozinhar era mais restrito, mas o meu cuidado era igual a qualquer outra altura porque sempre fui muito certa com o que como, qualidade da comida, quantidade e modo como o cozinho.<\/p>\n<p><strong>Assim, fora de uma prepara\u00e7\u00e3o a minha alimenta\u00e7\u00e3o passa por:<\/strong><\/p>\n<ul>\n<li><strong>Mahlzeit 1:<\/strong> Aveia e prote\u00edna ou claras de ovo (fa\u00e7o uma papa ou umas panquecas) ou ent\u00e3o 1 fatia de p\u00e3o de aveia e prote\u00edna<\/li>\n<li><strong>Mahlzeit 2:<\/strong> 2\/3 bolachas de arroz com manteiga de amendoim ou uma m\u00e3o de frutos secos<\/li>\n<li><strong>Mahlzeit 3:<\/strong> Frango\/Peru\/Vaca + arroz basmati\/batata doce + legumes (opto sempre por br\u00f3culos, feij\u00e3o verde, couve branca, couve lombarda)<\/li>\n<li><strong>Mahlzeit 4:<\/strong> Prote\u00edna + 1 m\u00e3o de frutos secos ou 1 panqueca de aveia e prote\u00edna ou de farinha de arroz e prote\u00edna<\/li>\n<li><strong>Mahlzeit 5:<\/strong> Fisch und Gem\u00fcse<\/li>\n<li><strong>Mahlzeit 6:<\/strong> Case\u00edna ou 4 claras cozidas ou 1 lata de atum em \u00e1gua<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-40.jpg\"><img alt=\"\" decoding=\"async\" class=\"aligncenter size-full wp-image-37718\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-40.jpg\" width=\"780\" height=\"470\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-40.jpg 780w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-40-300x181.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-40-768x463.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-40-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-40-610x368.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-40-16x10.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-40-20x12.jpg 20w\" sizes=\"(max-width: 780px) 100vw, 780px\" \/><\/a><\/p>\n<h3><strong>Welche Art von Ausbildung absolvieren Sie?<\/strong><\/h3>\n<p>Tal como a alimenta\u00e7\u00e3o o treino em off e on season acaba por mudar, adaptando-se sempre \u00e0 forma como o corpo est\u00e1 a mudar e responder.<\/p>\n<p><strong>Seja em prepara\u00e7\u00e3o ou n\u00e3o treino sempre 5 vezes por semana, optando por descansar normalmente \u00e0 quinta e ao domingo.<\/strong><\/p>\n<p>Normalmente, o meu treino \u00e9 dividido em um dia de tronco (sendo que neste dia acabo por insistir bastante em ombro e costas), um dia de parte da frente da perna, outro de posterior e gl\u00fateo e outro s\u00f3 de cardio.<\/p>\n<p>O 5\u00ba dia de treino, normalmente, opto sempre por escolher um dos treinos que contenha o grupo muscular que acho que necessite, na fase em que estou, de mais aten\u00e7\u00e3o, sendo que acaba sempre por ser ombro ou a parte posterior da perna.<\/p>\n<h3><strong>Was sind deine drei Lieblings\u00fcbungen?<\/strong><\/h3>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Kostenlose Kniebeugen<\/a><\/li>\n<li>Sumo-Kniebeuge<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Seitlicher Spagat mit Kurzhanteln<\/a><\/li>\n<\/ul>\n<h3><strong>Quais as principais diferen\u00e7as quando queres ganhar peso e quando queres perder gordura?<\/strong><\/h3>\n<p>Para ganhar aumento a ingest\u00e3o de hidratos e gorduras e diminuo a intensidade do cardio.<\/p>\n<p>Para diminuir opto por uma dieta que em dias espec\u00edficos acaba por ser baseada somente em prote\u00edna e gorduras baixas e aumento o cardio.<\/p>\n<p>Nestas fases tento fazer cardio de manh\u00e3 e ao final do dia, 3 vezes em 5 dias de treino, e opto sempre por cardio como corrida e andar na passadeira inclinada e treinos em circuito.<\/p>\n<h3><strong>Woher kommt Ihre Motivation?<\/strong><\/h3>\n<p>Sinceramente vem do meu \u201colhar para tr\u00e1s\u201d, ou seja, vem de ver de como era e como estou, do que tinha e do que com esfor\u00e7o e humildade, sem passar por cima de ningu\u00e9m, consegui alcan\u00e7ar.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-60.jpg\"><img alt=\"\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-37720\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-60.jpg\" width=\"600\" height=\"600\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-60.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-60-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-60-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-60-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sofia-sousa-60-20x20.jpg 20w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3><strong>Welche Nahrungserg\u00e4nzungsmittel verwenden Sie?<\/strong><\/h3>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Prote\u00edna whey isolada<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-melhor-suplemento-de-caseina\/\"  rel=\"noopener noreferrer\">Kasein<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">Glutamin<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamin<\/a><\/li>\n<li>Nachtkerze<\/li>\n<li>\u00d3mega-3<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;s<\/a><\/li>\n<li>Recuperador P\u00f3s-treino<\/li>\n<\/ul>\n<h3><strong>Gibt es besondere Tipps f\u00fcr Anf\u00e4nger?<\/strong><\/h3>\n<p>Fa\u00e7am por voc\u00eas e nunca pelos outros!!<\/p>\n<p>Acreditem e confiem nas pessoas certas. Cair todos ca\u00edmos mas perto das pessoas certas r\u00e1pido estamos de p\u00e9 e a continuar a caminhada. Tenham paci\u00eancia, ali\u00e1s MUITA paci\u00eancia porque por muito que leiam e oi\u00e7am milhares de vezes a verdade \u00e9 esta: <strong>o processo \u00e9 GRADUAL, demora mas vale a pena!<\/strong><\/p>\n<p>Acreditem em voc\u00eas e pensamento positivo. Procurem a motiva\u00e7\u00e3o em bons exemplos sim, mas primeiramente encontrem-na em voc\u00eas e na vontade de mudar e na paix\u00e3o pelo vosso corpo <span style=\"font-family: Wingdings;\">\uf04a<\/span><\/p>\n<p><strong><span style=\"color: #222222;\">\u201cRefresh the mind, undo all mistakes, delete all problems, save all happy moments\u201d<\/span><\/strong><\/p>\n<p><span style=\"color: #222222;\">Aproveito para agradecer ao Gin\u00e1sio Virtual por esta oportunidade de dar a conhecer um bocadinho de mim e do meu trabalho neste mundo, \u00e0 minha fam\u00edlia que em todos os aspectos foi incans\u00e1vel comigo e o meu principal suporte, aos meus amigos. <\/span><\/p>\n<p><span style=\"color: #222222;\">\u00c0 Corpuscel Sintra a cl\u00ednica de est\u00e9tica e bronzeamento que sempre me ajudou, e ao meu preparador que apesar de todos os meus medos, receios e inseguran\u00e7as normais sempre acreditou no meu trabalho, e me disponibilizou as ferramentas necess\u00e1rias para eu poder evoluir como atleta.<\/span><\/p>\n<p><strong><span style=\"color: #222222;\">Deixo tamb\u00e9m a minha p\u00e1gina de atleta para quem quiser seguir e Instagram.<\/span><\/strong><\/p>\n<p>Instagram Sofia Sousa (@sofia_fsousa_ifbb)<\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista \u00e0 atleta Sofia Sousa. Nome: Ana Sofia Sousa Idade: 24 anos Altura: 1,57m Peso em Off-Season: 48-50kg Peso em competi\u00e7\u00e3o: 43-44kg Nacional &#8211; 1\u00ba [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":8370,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Sofia Sousa: Excel\u00eancia em Bikini Fitness com Paix\u00e3o","_seopress_titles_desc":"Sofia Sousa lidera categoria Bikini Fitness. Conhe\u00e7a sua dedica\u00e7\u00e3o, treino e dieta. 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Nome: Ana Sofia Sousa Idade: 24 anos Altura: 1,57m Peso em Off-Season: 48-50kg Peso em competi\u00e7\u00e3o: 43-44kg Nacional &#8211; 1\u00ba [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/posts\/8367","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/comments?post=8367"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/posts\/8367\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/media\/8370"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/media?parent=8367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/categories?post=8367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/tags?post=8367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}