{"id":4101,"date":"2015-01-12T23:25:04","date_gmt":"2015-01-12T23:25:04","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4101"},"modified":"2021-07-10T03:35:15","modified_gmt":"2021-07-10T02:35:15","slug":"6-mistakes-that-can-be-sabotaging-your-gains","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/6-erros-que-podem-estar-a-sabotar-os-teus-ganhos\/","title":{"rendered":"6 Mistakes that could be sabotaging your earnings"},"content":{"rendered":"<h2><strong>Six common mistakes that could be hurting your gains at the gym<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/seis-erros-que-podem-estar-a-sabotar-os-teus-ganhos\/id1573269829?i=1000528417175\" 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>We all know that in this sport the details are crucial to the final result, however, that is not what I am going to talk about in this article.<\/p>\n<p>These errors that I am going to list for you, <strong>are big and serious errors that must be corrected<\/strong> and that could be compromising your goals in this sport.<\/p>\n<h2><strong>YOU DON&#039;T HAVE CONCRETE GOALS<\/strong><\/h2>\n<p>In my opinion, this is one of the reasons that most contributes to poor results, I myself was a victim.<\/p>\n<p>Whether you want to lose or gain weight, having a fixed goal is vital to achieving results.<\/p>\n<p>Constantly changing your mind not only hinders your progress, but also ends up stagnating and getting stuck.<\/p>\n<p>For gains in muscle mass, it is understood that, for those who practice this sport<strong> requires 2.5 to 3.0 grams of protein per kilogram of body weight<\/strong>, <strong>more carbohydrates and lipids needed.<\/strong><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/goalPlanSuccessLogo.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-4104 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/goalPlanSuccessLogo.jpg\" alt=\"objectives\" width=\"389\" height=\"184\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/goalPlanSuccessLogo.jpg 389w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/goalPlanSuccessLogo-300x142.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/goalPlanSuccessLogo-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/goalPlanSuccessLogo-20x9.jpg 20w\" sizes=\"(max-width: 389px) 100vw, 389px\" \/><\/a><\/p>\n<p>On the other hand, if you want to lose weight, you need to burn more calories than you eat.<\/p>\n<p>It&#039;s normal to gain weight and lose some muscle definition.<\/p>\n<p>To avoid this loss, choose the quality of carbohydrates, lipids and proteins carefully.<\/p>\n<p>Always try to eat as clean as possible and avoid processed foods.<\/p>\n<h2><strong>TOO EMPHASIZE PROTEIN<\/strong><strong><strong>\u00a0<\/strong><\/strong><\/h2>\n<p>It&#039;s no secret that protein is essential for building muscle.<\/p>\n<p>This macronutrient provides the raw material that can be used for muscle growth.<\/p>\n<p>But what about carbohydrates and fats?<\/p>\n<p>The problem is when nutrition revolves 100% around protein and leaves aside other macronutrients.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4105 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/photolibrary_rf_photo_of_high_protein_food.jpg\" alt=\"protein\" width=\"493\" height=\"335\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/photolibrary_rf_photo_of_high_protein_food.jpg 493w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/photolibrary_rf_photo_of_high_protein_food-300x204.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/photolibrary_rf_photo_of_high_protein_food-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/photolibrary_rf_photo_of_high_protein_food-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/photolibrary_rf_photo_of_high_protein_food-220x150.jpg 220w\" sizes=\"(max-width: 493px) 100vw, 493px\" \/><\/p>\n<p>It should be remembered that carbohydrates are the macronutrient that the body uses as fuel during exercise.<\/p>\n<p>Therefore these are vital in helping with protein synthesis in muscle tissue.<\/p>\n<h2><strong>TRAINING WITH THE EGO<br \/>\n<\/strong><\/h2>\n<p>This is the biggest mistake anyone can make in a gym.<\/p>\n<p>Por &#8220;treinar com o ego&#8221;, quero dizer, utilizar demasiado peso sacrificando a tua postura\/biomec\u00e2nica do exerc\u00edcio.<\/p>\n<p>The only thing you will achieve this way is injury and delay your progress.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4109 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/No-Ego.png\" alt=\"ego\" width=\"734\" height=\"597\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/No-Ego.png 734w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/No-Ego-300x244.png 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/No-Ego-15x12.png 15w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/No-Ego-20x16.png 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/No-Ego-600x488.png 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/No-Ego-610x496.png 610w\" sizes=\"(max-width: 734px) 100vw, 734px\" \/><\/p>\n<p>The muscle doesn&#039;t understand the difference between lifting 5 kilos or 100 kilos, what they recognize is the time under tension.<\/p>\n<p>The longer the muscle is under tension, the better the results.<\/p>\n<p>Don&#039;t worry about filling the bar with weights or using the heaviest dumbbell, but focus on your posture and muscle tension during the exercise.<\/p>\n<h2><strong>NOT GETTING ENOUGH SLEEP<\/strong><strong><strong>\u00a0<\/strong><\/strong><\/h2>\n<p>You&#039;re not reading wrong, for your muscles to develop and grow you need to sleep.<\/p>\n<p>If you think that muscles grow when you are in the gym, I&#039;m sorry, but you are wrong.<\/p>\n<p>Hypertrophy training causes microscopic tears that help form new muscle tissue and fibers, which means there are more fibers to recover.<\/p>\n<p>Ou seja, durante o tempo no gin\u00e1sio est\u00e1s a &#8220;destruir&#8221; o m\u00fasculo por micro roturas.<\/p>\n<p>With plenty of rest and adequate nutrition (high in protein and carbohydrates) the muscles are slowly rebuilt over the following days.<\/p>\n<p>If you don&#039;t get at least eight hours of sleep, your body won&#039;t have enough time to recover and build new muscle tissue.<\/p>\n<h2><strong>CHAOS ON THE WEEKENDS<\/strong><\/h2>\n<p>Many of you believe that going to the gym five times a week is more than enough to achieve the results you want.<\/p>\n<p>You have to realize that the hardest work is when you&#039;re away.<\/p>\n<p>This is a 24-hour sport.<\/p>\n<p>This is the typical scenario for those who don&#039;t take results seriously: when the weekend arrives, diet doesn&#039;t matter, rest is much less important and you don&#039;t even think about the substances you take.<\/p>\n<p>Trust me, forgetting your training regime and eating plan over the weekend will take you further and further away from your goals and objectives.<\/p>\n<p>All your effort will be in vain, for a night in which you forgot that this sport is 24 hours and not an hour and a half.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4108 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/image.jpg\" alt=\"weekends\" width=\"1024\" height=\"685\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/image.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/image-300x201.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/image-768x514.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/image-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/image-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/image-610x408.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/image-600x401.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>I&#039;m not saying you shouldn&#039;t go out or have fun.<\/p>\n<p>What I&#039;m referring to is self-control and knowing what you really want.<\/p>\n<p>One drink won&#039;t do you much harm, but if you add a few more drinks to that and the same scenario is repeated every weekend, you can say goodbye to any results.<\/p>\n<p>Alcohol is treated as a toxin, a poison, by the human body.<\/p>\n<p>Therefore, when you drink alcohol, your body will make every effort to eject it from your system as quickly as possible.<\/p>\n<p>This causes important processes such as nutrient digestion and protein synthesis to be delayed or not carried out fully.<\/p>\n<h2><strong>DEPEND ON SUPPLEMENTS<\/strong><\/h2>\n<p>Todos os dias sou abordado com esta pergunta: &#8220;O que est\u00e1s a tomar???&#8221;.<\/p>\n<p>From the beginning, there is an error in the correct order of the questions.<\/p>\n<p>I don&#039;t blame them, but lately I&#039;ve seen how people condition their results based on the supplements they take.<\/p>\n<p>When you start replacing your solid meals with supplements, you are making a serious and basic mistake.<\/p>\n<p>Supplements are meant to complement, not replace.<\/p>\n<p>If you use supplements without a good diet and training, I assure you that you are only wasting money in exchange for zero results.<\/p>\n<p><strong>This article was adapted by Nuno Granja, the newest member of the Ginasio Virtual team, take a look at his presentation here!<\/strong><\/p>\n<p>If you have any questions about any topic covered in the article, you can contact me via email: nunof.granja@gmail.com or through the comments section.<\/p>\n<p><strong>NOTE:\u00a0<\/strong>This article was adapted and translated from the Muscular Development Latina Magazine, however I fully agree with it and I am a defender that these are the most common and basic mistakes that most bodybuilding and muscle building practitioners make to avoid achieving their goals.<\/p>","protected":false},"excerpt":{"rendered":"<p>Seis erros comuns que podem estar a prejudicar os teus ganhos no gin\u00e1sio Todos sabemos que neste desporto os pormenores s\u00e3o fulcrais para o resultado [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":33951,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Evita Erros no Gin\u00e1sio: Conquista Resultados Melhores","_seopress_titles_desc":"Evita erros que comprometem metas no gin\u00e1sio. Define objetivos claros e equilibra a prote\u00edna com outros nutrientes para obter resultados 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comuns que podem estar a prejudicar os teus ganhos no gin&aacute;sio&lt;\/strong&gt;&lt;\/h3&gt;\r\n&lt;h1&gt;&lt;!--more--&gt;&lt;\/h1&gt;\r\nTodos sabemos que neste desporto os pormenores s&atilde;o fulcrais para o resultado final, no entanto, n&atilde;o &eacute; sobre isso que vou falar neste artigo.\r\n\r\nEstes erros que vos vou listar, &lt;strong&gt;s&atilde;o erros grandes e graves, que devem ser corrigidos&lt;\/strong&gt; e que podem estar a comprometer as tuas metas neste desporto.\r\n\r\n[divider]\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;N&Atilde;O TENS OBJECTIVOS CONCRETOS&lt;\/strong&gt;&lt;\/h2&gt;\r\nNa minha opini&atilde;o esta &eacute; uma das raz&otilde;es que mais contribui para fracos resultados, eu pr&oacute;prio fui v&iacute;tima. N&atilde;o importa se queres perder ou ganhar peso, ter um objetivo fixo &eacute; vital para obteres resultados. Estar constantemente a mudar de ideias n&atilde;o s&oacute; prejudica o teu progresso, como tamb&eacute;m acabas por ficar estagnado, encalhado.\r\n\r\nPara ganhos de massa muscular, entende-se que, para quem pratica este desporto&lt;strong&gt; necessita de 2,5 a 3,0 gramas de prote&iacute;na por quilo de peso corporal&lt;\/strong&gt;, &lt;strong&gt;mais hidratos de carbono e l&iacute;pidos necess&aacute;rios.&lt;\/strong&gt;\r\n\r\n&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/goalPlanSuccessLogo.jpg&quot;&gt;&lt;img class=&quot; size-full wp-image-4104 aligncenter&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/goalPlanSuccessLogo.jpg&quot; alt=&quot;objectivos&quot; width=&quot;389&quot; height=&quot;184&quot; \/&gt;&lt;\/a&gt;\r\n\r\nPor outro lado, se pretendes perder peso, precisas queimar mais calorias do que ingeres.\r\n\r\n&Eacute; normal ganhar peso e perder alguma defini&ccedil;&atilde;o muscular. Para evitar essa perda, escolhe bem a qualidade dos hidratos de Carbono, l&iacute;pidos e prote&iacute;nas. Tenta comer sempre o mais limpo poss&iacute;vel e evitar alimentos processados.\r\n[divider]\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;ENFATIZAR DEMASIADO A PROTE&Iacute;NA&lt;\/strong&gt;&lt;strong&gt;&lt;strong&gt;&nbsp;&lt;\/strong&gt;&lt;\/strong&gt;&lt;\/h2&gt;\r\nN&atilde;o &eacute; nenhum segredo que a prote&iacute;na &eacute; essencial para a constru&ccedil;&atilde;o de m&uacute;sculos . Este macronutriente fornece a mat&eacute;ria prima que pode ser utilizado para o crescimento muscular. Mas e ent&atilde;o os hidratos de carbono e gorduras? O problema &eacute; quando a nutri&ccedil;&atilde;o gira 100% em torno da prote&iacute;na e deixa de lado os outros macronutrientes.\r\n\r\n&lt;img class=&quot; size-medium wp-image-4105 aligncenter&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/photolibrary_rf_photo_of_high_protein_food-300x204.jpg&quot; alt=&quot;photolibrary_rf_photo_of_high_protein_food&quot; width=&quot;300&quot; height=&quot;204&quot; \/&gt;\r\n\r\nDeve ser lembrado que os hidratos de carbono s&atilde;o o macronutriente que o corpo usa como combust&iacute;vel durante o exerc&iacute;cio. Portanto estes s&atilde;o vitais para a ajuda na s&iacute;ntese de prote&iacute;na em tecido muscular.\r\n[divider]\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;TREINAR COM O EGO\r\n&lt;\/strong&gt;&lt;\/h2&gt;\r\nEste &eacute; o maior erro que algu&eacute;m pode fazer num gin&aacute;sio. Por &quot;treinar com o ego&quot;, quero dizer, utilizar demasiado peso sacrificando a tua postura \/ biomec&acirc;nica do exerc&iacute;cio. A &uacute;nica coisa que vais alcan&ccedil;ar desta forma &eacute; uma les&atilde;o e atrasar o teu progresso.\r\n\r\n&lt;img class=&quot; wp-image-4109 aligncenter&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/No-Ego-300x244.png&quot; alt=&quot;No-Ego&quot; width=&quot;275&quot; height=&quot;224&quot; \/&gt;\r\n\r\nO m&uacute;sculo n&atilde;o entende a diferen&ccedil;a entre levantares 5 quilos ou 100 quilos, o que eles reconhecem &eacute; o tempo sob tens&atilde;o. Quanto mais tempo o m&uacute;sculo estiver sob tens&atilde;o, melhores os resultados.\r\n\r\nN&atilde;o te preocupes em preencher a barra de pesos ou utilizar o halter mais pesado, mas foca-te na postura e tens&atilde;o muscular durante o exerc&iacute;cio.\r\n[divider]\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;N&Atilde;O DORMIR O SUFICIENTE&lt;\/strong&gt;&lt;strong&gt;&lt;strong&gt;&nbsp;&lt;\/strong&gt;&lt;\/strong&gt;&lt;\/h2&gt;\r\nN&atilde;o est&aacute;s a ler mal, para os teus m&uacute;sculos desenvolverem e crescerem precisas de dormir. Se pensas que os m&uacute;sculos crescem quando est&aacute;s no gin&aacute;sio, lamento mas est&aacute;s errado.\r\n\r\nO treino de hipertrofia provoca les&otilde;es microsc&oacute;picas que ajudam a formar novos tecidos e fibras musculares, o que significa que existem mais fibras para recuperar. Ou seja, durante o tempo no gin&aacute;sio est&aacute;s a &quot;destruir&quot; o m&uacute;sculo por micro rupturas.\r\n\r\nCom bastante descanso e alimenta&ccedil;&atilde;o adequada (alta em prote&iacute;na e hidratos de carbono) os m&uacute;sculos s&atilde;o reconstru&iacute;dos lentamente durante os dias seguintes.\r\n\r\nCaso n&atilde;o durmas pelo menos oito horas, o teu corpo n&atilde;o ter&aacute; tempo suficiente para se recuperar e construir novo tecido muscular.\r\n\r\n[divider]\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;O CAOS NOS FINS DE SEMANA&lt;\/strong&gt;&lt;\/h2&gt;\r\nMuitos de voc&ecirc;s acreditam que ir cinco vezes por semana ao gin&aacute;sio &eacute; mais do que suficiente para alcan&ccedil;ar os resultados que pretendem. Voc&ecirc;s t&ecirc;m que perceber que o trabalho mais dif&iacute;cil &eacute; quando est&aacute;s fora.&lt;strong&gt; Este &eacute; um desporto de 24 horas sobre 24 horas.&lt;\/strong&gt;\r\n\r\nEste &eacute; o cen&aacute;rio t&iacute;pico de quem n&atilde;o leva a s&eacute;rio os resultados: quando o fim de semana chega, a dieta n&atilde;o importa, descansar muito menos e nem se pensa nas subst&acirc;ncias que se toma. &lt;em&gt;&lt;strong&gt;Acreditem em mim, esqueceres o teu regime de treino e plano alimentar durante o fim de semana, vai-te afastar mais e mais dos teus objectivos e metas.&lt;\/strong&gt; &lt;\/em&gt;Todo o esfor&ccedil;o ser&aacute; em v&atilde;o, por uma noite em que te esqueceste que este desporto &eacute; de 24 horas e n&atilde;o de hora e meia.\r\n\r\n&lt;img class=&quot; wp-image-4108 size-medium aligncenter&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/image-300x201.jpg&quot; alt=&quot;image&quot; width=&quot;300&quot; height=&quot;201&quot; \/&gt;\r\n\r\nN&atilde;o estou a dizer que n&atilde;o devem sair ou divertirem-se. O que eu que me refiro &eacute; ao auto-controle e saber o que realmente queres. Uma bebida n&atilde;o te vai fazer muito mal, mas se a esta bebida se juntarem mais outras tantas e o cen&aacute;rio for repetido todos os fins-de-semana podes dizer adeus a qualquer resultado.\r\n\r\nO &aacute;lcool &eacute; tratado como uma toxina, um veneno, pelo corpo humano. Portanto, quando bebes &aacute;lcool, o teu corpo vai reunir todos os esfor&ccedil;os para ejet&aacute;-lo o mais rapidamente do seu sistema. Isso faz com que os processos importantes, tais como a digest&atilde;o de nutrientes e s&iacute;ntese de prote&iacute;nas sejam atrasados ou que n&atilde;o sejam realizadas na &iacute;ntegra.\r\n\r\n[divider]\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;DEPENDER DOS SUPLEMENTOS&lt;\/strong&gt;&lt;\/h2&gt;\r\nTodos os dias sou abordado com esta pergunta: &quot;O que est&aacute;s a tomar???&quot;. Desde o in&iacute;cio, h&aacute; um erro na correta ordem das perguntas. Eu n&atilde;o os culpo, &nbsp;mas ultimamente tenho visto como as pessoas condicionam os&nbsp;resultados de acordo com os suplementos que tomam.Quando come&ccedil;as a substituir as tuas refei&ccedil;&otilde;es s&oacute;lidas por suplementos, est&aacute;s a cometer um erro grave e b&aacute;sico. Suplementos s&atilde;o para complementar e n&atilde;o substituir.\r\n\r\nSe usares suplementos sem uma boa dieta e treino, asseguro-te que s&oacute; est&aacute;s a perder dinheiro em troca de resultados nulos.\r\n[divider]\r\n\r\n&lt;strong&gt;Este artigo foi adaptado por Nuno Granja, o mais recente elemento da equipa Ginasio Virtual, d&aacute; j&aacute; uma vista de olhos na sua apresenta&ccedil;&atilde;o &lt;a title=&quot;Novo elemento &ndash; Nuno Granja&quot; href=&quot;https:\/\/ginasiovirtual.com\/novo-elemento-nuno-granja\/&quot;&gt;aqui&lt;\/a&gt;!&lt;\/strong&gt;\r\n\r\nCaso possuam algumas d&uacute;vidas sobre algum assunto abordado no artigo, podem-me contactar atrav&eacute;s do e-mail: nunof.granja@gmail.com ou atrav&eacute;s da zona de coment&aacute;rios.\r\n\r\n&lt;strong&gt;NOTA:&nbsp;&lt;\/strong&gt;Este artigo foi adaptado e traduzido da Revista Muscular Development Latina, contudo concordo na &iacute;ntegra com o mesmo e sou defensor que estes s&atilde;o os erros mais comuns e b&aacute;sicos pelos quais a maioria dos praticantes de culturismo e muscula&ccedil;&atilde;o n&atilde;o atingem os seus objectivos."],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ilj_linkdefinition":["a:0:{}"],"_metaseo_metatitle":["6 Erros que podem estar a sabotar os teus ganhos"],"_metaseo_metadesc":["Seis erros que podem estar a sabotar os teus ganhos de massa muscular no gin\u00e1sio."],"slim_seo":["a:2:{s:5:\"title\";s:48:\"6 Erros que podem estar a sabotar os teus ganhos\";s:11:\"description\";s:82:\"Seis erros que podem estar a sabotar os teus ganhos de massa muscular no gin\u00e1sio.\";}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_title":["%%title%% %%page%% %%sep%% %%sitename%%"],"_yoast_wpseo_metadesc":["Seis erros que te podem estar a atrasar o teu progresso no gin\u00e1sio. 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