{"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":"how-to-prepare-for-this-summer","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/como-te-preparares-para-este-verao\/","title":{"rendered":"How to prepare for this summer"},"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>If gym memberships increase in January, when the sun starts to show signs of life, gyms fill up.<\/p>\n<p>It&#039;s the summer effect and the time when many people look for so-called muscle definition.<\/p>\n<p>For men, it&#039;s abs accompanied by a muscular chest to show off on the beach, while for women, it&#039;s a flat stomach with enviable lower limbs.<\/p>\n<p>The ideal is to take the gym seriously all year round, but if that&#039;s not your case, you can still achieve very good results in three months.<\/p>\n<p><strong>So how do you prepare to be in great shape this summer?<\/strong><\/p>\n<p>First of all, let&#039;s define what muscle definition is, after all, that&#039;s what most people are looking for at this point.<\/p>\n<h2><strong>What is muscle definition?<\/strong><\/h2>\n<p>Muscle definition is when someone seeks to make their muscles more prominent, while reducing the amount of fat.<\/p>\n<p>It makes the body more defined, with a more athletic and appealing appearance.<\/p>\n<p>In other words, gain muscle mass and lose fat at the same time.<\/p>\n<p>This is a tricky thing to achieve, since to gain muscle mass you need more calories, and to lose fat you need fewer calories.<\/p>\n<p><strong>So what do you do?<\/strong><\/p>\n<p><u>It depends.<\/u><\/p>\n<h2><strong>How to achieve muscle definition?<\/strong><\/h2>\n<p>If you have some muscle mass, but some fat too, you follow a diet <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/\"  rel=\"noopener noreferrer\">hypocaloric<\/a>, accompanied by weight training.<\/p>\n<p>This will allow you to lose fat, maintain lean mass, and with this, your muscles will appear bigger and more defined.<\/p>\n<p>If, on the other hand, you have very little muscle mass, even if there is a small amount of fat, you should opt for a diet <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">hypercaloric<\/a>\u00a0controlled, accompanied by weight training.<\/p>\n<p>If you structure your plan well, this will lead to a significant increase in your muscle mass, and a decrease in your body fat percentage, as your lean mass increases.<\/p>\n<p><strong>This is the first step, defining the type of diet to follow.<\/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=\"muscle definition in summer\" 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>No power, no definition<\/strong><\/h2>\n<p>You know, we know, everyone knows.<\/p>\n<p>There is no way around it, and if you really want to achieve your goals, you need to eat the right diet.<\/p>\n<p><strong>You need to adapt your diet to your goal, instead of praying for the slimming gel to work.<\/strong><\/p>\n<p>A diet filled only with theoretically healthy foods, but in which you consume more calories than you burn, will not make you lose weight. It will make you gain it.<\/p>\n<p>Decide whether you need a high or low calorie diet, and plan your diet based on that.<\/p>\n<p><u>Furthermore, it is important not only to pay attention to calories, but also to what those calories will provide you with.<\/u><\/p>\n<p>You need enough protein, carbohydrates and fats.<\/p>\n<p>Don&#039;t know how much protein you need?<\/p>\n<p>See <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">This article<\/a> to help you.<\/p>\n<h2><strong>What training do you use?<\/strong><\/h2>\n<p>High rep workouts and double cardio sessions?<\/p>\n<p>No.<\/p>\n<p>This is not the best strategy to achieve the desired muscle definition.<\/p>\n<p>It is mandatory to follow a weight training plan, but not with 50 repetitions per set.<\/p>\n<p><strong>Your goal in weight training is to maintain, or gain, muscle mass, not to burn as many calories as possible.<\/strong><\/p>\n<p>Reducing calories should be done primarily through diet.<\/p>\n<p><strong>Then you also have cardio training, which, although useful, must be used intelligently.<\/strong><\/p>\n<p>And by smart we mean starting with fewer sessions and less time, and gradually increasing.<\/p>\n<p>No, starting right away with 2 hours of cardio a day is not a good strategy.<\/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=\"how to prepare for summer\" 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>Plans and deadlines<\/strong><\/h2>\n<p>When an athlete wants to compete, he plans his entire preparation, from diet to training, with the competition date as the final deadline.<\/p>\n<p>The competition is the day you want to be as close to your ideal shape as possible.<\/p>\n<p>You don&#039;t have to go compete, but if your goal is to be at your best in July, set this month as your deadline.<\/p>\n<p><strong>Setting a deadline for your goal makes it more real.<\/strong><\/p>\n<p>It also gives a sense of importance and urgency to achieve it, and if it is important, you will put in more effort and dedication for it.<\/p>\n<p>Are you really going to skip training today and eat that family pizza?<\/p>\n<p>Look, there are 3 weeks left until July.<\/p>\n<h2><strong>Be realistic, but ambitious too<\/strong><\/h2>\n<p>Gaining 10 kg of muscle mass in three months, while losing 5 kg of fat, is not realistic.<\/p>\n<p>But you also don&#039;t need to aim to lose 2 kg, when you would prefer (and could) lose 5.<\/p>\n<p>Be realistic, but also ambitious.<\/p>\n<p>Set goals that aren&#039;t impossible, but don&#039;t settle for overly modest objectives when you want so much more.<\/p>\n<p><strong>What is your goal again?<\/strong><\/p>\n<p>Are you doing everything you can to achieve it?<\/p>\n<p>If not, do it.<\/p>\n<p>Try to create a goal as close to your objective as possible.<\/p>\n<p><u>It is better to narrowly miss a big goal than to achieve a very small one.<\/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=\"muscle definition this summer\" 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>Conclusion<\/strong><\/h2>\n<p>Whatever your goal, three months is enough time to achieve good results.<\/p>\n<p><u>If you dedicate yourself.<\/u><\/p>\n<p>If it&#039;s muscle definition you want this summer, the best time to start was yesterday. The second best time is today.<\/p>\n<p>Follow a proper diet, with good training to accompany it.<\/p>\n<p>Plan well what you want to achieve, and when you want to achieve it.<\/p>\n<p>If you follow all of this consistently, the results are guaranteed, and you might even surprise yourself.<\/p>\n<p><strong>Here are also some articles that may be useful to you at this stage.<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">How much protein do I need per day?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/\"  rel=\"noopener noreferrer\">How to diet to lose fat without starving yourself.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">What to eat to lose fat?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">How to go on a diet.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/\"  rel=\"noopener noreferrer\">What is the best type of cardio?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">How long should I rest between sets?<\/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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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. 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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 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