{"id":4016,"date":"2015-01-07T18:04:11","date_gmt":"2015-01-07T18:04:11","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4016"},"modified":"2021-07-10T04:05:29","modified_gmt":"2021-07-10T03:05:29","slug":"41-laws-of-gym","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/41-leis-do-ginasio\/","title":{"rendered":"41 laws of the gym"},"content":{"rendered":"<h2><strong>41 leis a saber sobre o gin\u00e1sio e tudo o que o envolve<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/41-leis-do-gin%C3%A1sio\/id1573269829?i=1000528417058\" 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<h4 style=\"text-align: center;\"><strong>1<\/strong><\/h4>\n<p>N\u00e3o existe programa de treino perfeito.\u00a0Muitas vezes os treinadores mais bem sucedidos discordam uns dos outros. Isto significa que vais ter de aprender imenso, pensar por ti mesmo e experimentar. N\u00e3o gostas? Fica-te pelo jogging.<\/p>\n<h4 style=\"text-align: center;\"><strong>2<\/strong><\/h4>\n<p>A efic\u00e1cia de qualquer programa de treino est\u00e1 diretamente relacionada com a tua dedica\u00e7\u00e3o ao mesmo. Se um programa &#8220;n\u00e3o resulta&#8221; provavelmente \u00e9 porque n\u00e3o te est\u00e1s a esfor\u00e7ar o suficiente.<\/p>\n<h4 style=\"text-align: center;\"><strong>3<\/strong><\/h4>\n<p>Duas palavras: Vai Treinar. P\u00e1ra de usar as &#8220;pesquisas&#8221; como uma desculpa para a procrastina\u00e7\u00e3o. Sim, l\u00ea artigos e aprende o m\u00e1ximo que conseguires, mas a maior parte do que vais aprender vir\u00e1 da experiencia e do que tempo que passas realmente a treinar no gin\u00e1sio.<\/p>\n<h4 style=\"text-align: center;\"><strong>4<\/strong><\/h4>\n<p>Qualquer treino te consegue deixar cansado mas um bom treino ir\u00e1 trazer-te resultados.<\/p>\n<h4 style=\"text-align: center;\"><strong>5<\/strong><\/h4>\n<p>Quando uma pessoa normal pensa &#8220;Eu tenho de perder peso&#8221;, ela assume que tem de come\u00e7ar a correr. Uma ideia melhor? Come\u00e7ar a treinar com pesos.<\/p>\n<h4 style=\"text-align: center;\"><strong>6<\/strong><\/h4>\n<p>Cuidado com os exerc\u00edcios esquisitos e treinos complexos. Os treinos que trazem grandes resultados n\u00e3o v\u00e3o incluir muitos exerc\u00edcios funcionais com bolas medicinais e el\u00e1sticos. N\u00e3o est\u00e1s na fisioterapia, est\u00e1s a construir m\u00fasculo e for\u00e7a.<\/p>\n<h4 style=\"text-align: center;\"><strong>7<\/strong><\/h4>\n<p>Training won&#039;t always be fun, but it will always be rewarding in the long run.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/11.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-4019\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/11.jpg\" alt=\"11\" width=\"600\" height=\"408\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/11.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/11-300x204.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/11-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/11-220x150.jpg 220w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/11-20x14.jpg 20w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><strong>8<\/strong><\/h4>\n<p>O paradoxo do cardio: Quanto melhor e mais resistente ficas, menos gordura queimas com a mesma quantidade de treino. Resist\u00eancia \u00e9 excelente se estiveres a treinar para uma corrida, n\u00e3o tanto se o que procuras \u00e9 perder gordura.<\/p>\n<h4 style=\"text-align: center;\"><strong>9<\/strong><\/h4>\n<p>Mais vale ter massa muscular e alguma gordura do que perder m\u00fasculo, diminuir o metabolismo, ficar fraco e por fim acabar por n\u00e3o ter nem a massa muscular nem a percentagem de gordura corporal que se procura. \u00c9 o que acontece a quem passa meses atr\u00e1s da defini\u00e7\u00e3o muscular com enormes restri\u00e7\u00f5es cal\u00f3ricas e sess\u00f5es ol\u00edmpicas de cardio.<\/p>\n<h4 style=\"text-align: center;\"><strong>10<\/strong><\/h4>\n<p>Quanto mais massa muscular tiveres, mais f\u00e1cil vai ser para perder gordura. Se tens gordura para perder e n\u00e3o tens massa muscular vai custar muito mais.<\/p>\n<h4 style=\"text-align: center;\"><strong>11<\/strong><\/h4>\n<p>Mulheres que ficam bem em cal\u00e7as de yoga passam mais tempo a treinar com pesos do que a treinar yoga.<\/p>\n<h4 style=\"text-align: center;\"><strong>12<\/strong><\/h4>\n<p>O melhor exerc\u00edcio de abdominais s\u00e3o 3 s\u00e9ries de menos comida. Para al\u00e9m disso, se queres abdominais utiliza exerc\u00edcios com peso.<\/p>\n<h4 style=\"text-align: center;\"><strong>13<\/strong><\/h4>\n<p>For\u00e7a e hipertrofia n\u00e3o andam obrigatoriamente separados. Podes ficar mais forte com treinos de hipertrofia.<\/p>\n<h4 style=\"text-align: center;\"><strong>14<\/strong><\/h4>\n<p>Bons treinos para ganho de massa muscular podem ser uma mistura de movimentos explosivos com movimentos lentos e controlados. Compostos e isolados. Treinos de corpo inteiro ou por divis\u00e3o muscular. Existem tempo e espa\u00e7o para tudo desde que bem aplicado.<\/p>\n<h6><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/123.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-4021\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/123.jpg\" alt=\"123\" width=\"660\" height=\"471\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/123.jpg 660w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/123-300x214.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/123-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/123-610x435.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/123-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/123-600x428.jpg 600w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/a><\/h6>\n<h4 style=\"text-align: center;\"><strong>15<\/strong><\/h4>\n<p>Se o teu treino e a tua dieta est\u00e3o a fazer com que percas massa muscular ent\u00e3o n\u00e3o est\u00e1s a ficar mais seco, est\u00e1s apenas a ficar mais pequeno. E o teu metabolismo vai ficar mais lento como resultado disso. Constr\u00f3i ou ret\u00eam m\u00fasculo, sempre.<\/p>\n<h4 style=\"text-align: center;\"><strong>16<\/strong><\/h4>\n<p>Existem diferentes filosofias e m\u00e9todos de treino eficazes e que produzem bons resultados, mas todas t\u00eam algo em comum: Dar o m\u00e1ximo no treino. Dares o m\u00e1ximo no treino \u00e9 a base de todos os planos.<\/p>\n<h4 style=\"text-align: center;\"><strong>17<\/strong><\/h4>\n<p>Se tens meia d\u00fazia de m\u00e1quina de treino em casa a ganhar p\u00f3, aceita que precisas de uma inscri\u00e7\u00e3o no gin\u00e1sio.<\/p>\n<h4 style=\"text-align: center;\"><strong>18<\/strong><\/h4>\n<p>N\u00e3o estejas preocupado com a correta execu\u00e7\u00e3o dos exerc\u00edcios ao ponto de reduzir drasticamente as cargas que utilizas, mas tamb\u00e9m n\u00e3o fa\u00e7as acrobacias para levantar mais peso. Procura o equil\u00edbrio e est\u00e1 atento a poss\u00edveis erros.<\/p>\n<h4 style=\"text-align: center;\"><strong>19<\/strong><\/h4>\n<p>Est\u00e1s mesmo dedicado? Normalmente as pessoas procuram qualquer desculpa para n\u00e3o ir treinar. Est\u00e1 frio, est\u00e1 chuva ou d\u00f3i o dedo do p\u00e9. Quem procura realmente evoluir encontra uma maneira de fazer as coisas funcionar, esteja a chover, nevar, trovoada ou meteorito.<\/p>\n<h4 style=\"text-align: center;\">20<\/h4>\n<p>Les\u00e3o no pulso? N\u00e3o h\u00e1 problema, treina perna. Les\u00e3o no joelho? Treino da parte superior. S\u00f3 porque existe uma pequena les\u00e3o numa zona do corpo n\u00e3o significa que n\u00e3o h\u00e1 treino, treina uma zona que n\u00e3o seja afetada.<\/p>\n<h4 style=\"text-align: center;\"><strong>21<\/strong><\/h4>\n<p>N\u00e3o te limites a treinar apenas quando te sentes bem disposto e com vontade. For\u00e7a-te a ir treinar mesmo quando n\u00e3o tens vontade, mant\u00eam-te consistente.<\/p>\n<h4 style=\"text-align: center;\"><strong>22<\/strong><\/h4>\n<p>Se come\u00e7aste agora a treinar, foca-te em aprender os b\u00e1sicos, n\u00e3o os m\u00e9todos avan\u00e7ados.<\/p>\n<h4 style=\"text-align: center;\"><strong>23<\/strong><\/h4>\n<p>Quando o assunto \u00e9 perda de gordura, a gen\u00e9tica pode ser considerada como uma arma carregada. Isso n\u00e3o significa que tens de a disparar e recarregar duas vezes.<\/p>\n<h4 style=\"text-align: center;\"><strong>24<\/strong><\/h4>\n<p>Se a tua alimenta\u00e7\u00e3o est\u00e1 a funcionar, ent\u00e3o ignora as dietas e dicas da moda. Confia na tua pr\u00f3pria experiencia.<\/p>\n<h4 style=\"text-align: center;\"><strong>25<\/strong><\/h4>\n<p>Se a tua dieta n\u00e3o est\u00e1 a funcionar, muda-a. Seja ela qual for.<\/p>\n<h4 style=\"text-align: center;\"><strong>26<\/strong><\/h4>\n<p>Uma dieta para perda de gordura \u00e9 algo para ser seguido a m\u00e9dio-longo prazo. S\u00ea realista. Planeia algo que consigas seguir de forma consistente em vez de algo extremo que vais abandonar ap\u00f3s uma semana.<\/p>\n<h4 style=\"text-align: center;\"><strong>27<\/strong><\/h4>\n<p>Ter medo de consumir hidratos de carbono \u00e9 uma \u00f3tima maneira de parar de ganhar massa muscular. Treinar sem ganhar massa muscular \u00e9 uma \u00f3tima maneira de ficar sempre na mesma.<\/p>\n<h4 style=\"text-align: center;\"><strong>28<\/strong><\/h4>\n<p>Poucos hidratos de carbono na dieta n\u00e3o s\u00f3 te v\u00e3o fazer parecer mais pequeno como tamb\u00e9m te v\u00e3o fazer mais fraco e diminuir a tua capacidade de treino. Estar mais fraco e menos capaz de treinar \u00e9 uma boa receita para a estagna\u00e7\u00e3o.<\/p>\n<h4 style=\"text-align: center;\"><strong>29<\/strong><\/h4>\n<p>Os pequenos detalhes s\u00f3 fazem diferen\u00e7a quando o b\u00e1sico j\u00e1 est\u00e1 optimizado ao m\u00e1ximo. N\u00e3o faz sentido pensar na quantidade de vitamina c por dia quando ainda est\u00e1s a beber 1 garrafa de coca cola ao almo\u00e7o.<\/p>\n<h4 style=\"text-align: center;\"><strong>30<\/strong><\/h4>\n<p>Sabes aquele teu amigo que come o que quer e mesmo assim est\u00e1 em grande forma? N\u00e3o comas como ele.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leis-do-ginasio.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-34097\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leis-do-ginasio.jpg\" alt=\"gym laws\" width=\"1023\" height=\"682\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leis-do-ginasio.jpg 1023w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leis-do-ginasio-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leis-do-ginasio-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leis-do-ginasio-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leis-do-ginasio-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leis-do-ginasio-20x13.jpg 20w\" sizes=\"(max-width: 1023px) 100vw, 1023px\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><strong>31<\/strong><\/h4>\n<p>Podes transformar o teu corpo independentemente da tua gen\u00e9tica.<\/p>\n<h4 style=\"text-align: center;\"><strong>32<\/strong><\/h4>\n<p>\u00c9 poss\u00edvel perder peso sem ter constantemente vontade de comer porcaria. Aprende a cozinhar. Procura receitas nutritivas e saborosas e utiliza-as frequentemente.<\/p>\n<h4 style=\"text-align: center;\"><strong>33<\/strong><\/h4>\n<p>N\u00e3o fa\u00e7as uma dieta baixa em hidratos de carbono. N\u00e3o fa\u00e7as uma dieta baixa em gordura. Faz uma dieta baixa em comida in\u00fatil. Reduz o consumo das coisas que sabes que n\u00e3o te servem de nada para os teus objetivos.<\/p>\n<h4 style=\"text-align: center;\"><strong>34<\/strong><\/h4>\n<p>P\u00e1ra de procurar constantemente segundas opini\u00f5es e aprova\u00e7\u00f5es de outras pessoas. Elas n\u00e3o sabem o que funciona melhor para ti tal como tu n\u00e3o vais saber sem experimentar. Pesquisa e informa-te qb.<\/p>\n<h4 style=\"text-align: center;\"><strong>35<\/strong><\/h4>\n<p>N\u00e3o te limites a avaliar o progresso pela balan\u00e7a. Se ganhares 3kg de m\u00fasculo e perderes 3kg de gordura vais ficar com o mesmo peso. A balan\u00e7a vai dizer que n\u00e3o progrediste, o espelho vai mostrar o contr\u00e1rio.<\/p>\n<h4 style=\"text-align: center;\"><strong>36<\/strong><\/h4>\n<p>Ok, fizeste 100kg de supino para 10 repeti\u00e7\u00f5es com boa forma. Parab\u00e9ns. Agora metes mais peso.<\/p>\n<h4 style=\"text-align: center;\"><strong>37<\/strong><\/h4>\n<p>Pequenas conversas no gin\u00e1sio n\u00e3o s\u00e3o problema, desde que seja com as pessoas certas. Falar dois minutos sobre treino com algu\u00e9m dedicado e que consegue bons resultados n\u00e3o \u00e9 negativo. Falar sobre futebol com algu\u00e9m que passa mais tempo a falar do que a treinar \u00e9.<\/p>\n<h4 style=\"text-align: center;\"><strong>38<\/strong><\/h4>\n<p>Construir o corpo que desejas vai demorar e ser dif\u00edcil mas os resultados v\u00e3o valer a pena.<\/p>\n<h4 style=\"text-align: center;\"><strong>39<\/strong><\/h4>\n<p>As mesmas pessoas que te v\u00e3o criticar pelas tuas diferentes escolhas alimentares agora s\u00e3o as mesmas que te v\u00e3o pedir conselhos sobre dieta daqui a 6 meses.<\/p>\n<h4 style=\"text-align: center;\"><strong>40<\/strong><\/h4>\n<p>Ap\u00f3s algum tempo com uma dieta ou treino, pergunta-te a ti mesmo &#8220;Est\u00e1 a resultar?&#8221;. Pensa bem e responde de forma honesta. N\u00e3o vai ser f\u00e1cil.<\/p>\n<h4 style=\"text-align: center;\"><strong>41<\/strong><\/h4>\n<p>Em vez de meteres no Facebook frases e fotos relacionadas com o gin\u00e1sio, que tal ires treinar?<\/p>","protected":false},"excerpt":{"rendered":"<p>41 leis a saber sobre o gin\u00e1sio e tudo o que o envolve 1 N\u00e3o existe programa de treino perfeito.\u00a0Muitas vezes os treinadores mais bem [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30977,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"41 Leis do Gin\u00e1sio Essenciais para o Sucesso","_seopress_titles_desc":"Aprende as melhores pr\u00e1ticas do gin\u00e1sio: n\u00e3o existe treino perfeito, dedique-se e evite procrastinar. Comece a treinar hoje e veja resultados verdadeiros!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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