{"id":604,"date":"2014-01-07T12:06:26","date_gmt":"2014-01-07T12:06:26","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=604"},"modified":"2020-12-04T03:59:05","modified_gmt":"2020-12-04T03:59:05","slug":"interview-luis-postiga","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/entrevista-luis-postiga\/","title":{"rendered":"Interview Luis Postiga"},"content":{"rendered":"<h2><strong>Entrevista ao atleta de Men&#8217;s Phyique, Luis Postiga.<\/strong><!--more--><\/h2>\n<ul>\n<li><strong>Name: <\/strong>Luis Postiga<\/li>\n<li><strong>Age: <\/strong>24 years<\/li>\n<li><strong>Height: <\/strong>1.68m<\/li>\n<li><strong>Weight: <\/strong>83 kg<\/li>\n<li><strong>1\u00ba Classificado no Open SL Nutrition \u2013 Mens Physique 2013<\/strong><\/li>\n<\/ul>\n<h2><strong>How and why did you start training?<\/strong><\/h2>\n<p>I started training as a complement to the sport I was doing at the time, Football, but it quickly went from being a complement to the main sport.<\/p>\n<p>Apaixonei-me rapidamente e passado 6 meses j\u00e1 s\u00f3 pensava em treinar melhor, comer melhor e ter um corpo mais bonito.<\/p>\n<p>Foi uma\u00a0evolu\u00e7\u00e3o gradual, e comecei a perceber que era realmente este estilo de vida que queria para mim.<\/p>\n<p>Sou uma pessoa de desafios e n\u00e3o h\u00e1 melhor desafio do que sermos melhor que n\u00f3s pr\u00f3prios dia ap\u00f3s dia.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-605 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/s1.jpg\" alt=\"luis postiga men&#039;s physique\" width=\"533\" height=\"726\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/s1.jpg 533w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/s1-220x300.jpg 220w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/s1-9x12.jpg 9w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/s1-15x20.jpg 15w\" sizes=\"(max-width: 533px) 100vw, 533px\" \/><\/p>\n<h2><strong>What type of diet do you follow?<\/strong><\/h2>\n<p>Procuro ao longo de todo o ano ter uma alimenta\u00e7\u00e3o \u201climpa\u201d, controlando e alterando as quantidades de macronutrientes que ingiro, consoante os objetivos.<\/p>\n<p><strong>Sou um apologista das refei\u00e7\u00f5es s\u00f3lidas e cinco das minhas seis refei\u00e7\u00f5es t\u00eam de ter carne. <\/strong><\/p>\n<p>N\u00e3o considero um batido de prote\u00edna uma refei\u00e7\u00e3o por exemplo, pelo menos para mim n\u00e3o me d\u00e1 qualquer sensa\u00e7\u00e3o de saciedade.<\/p>\n<p><u>Procuro tamb\u00e9m ao longo de todo o ano apostar na gordura, desde frutos secos a \u00f3leo de coco e manteiga de amendoim.<\/u><\/p>\n<p>Principalmente quando a ingest\u00e3o de hidratos \u00e9 menor ou quando necessito de uma absor\u00e7\u00e3o mais lenta.<\/p>\n<p>Fora de \u00e9poca costumo fazer uma refei\u00e7\u00e3o de \u201clixo\u201d, n\u00e3o tendo dia fixo, mas sim quando tenho realmente vontade.<\/p>\n<p><strong>Diet.<\/strong><\/p>\n<p><strong>Meal 1:<\/strong> 200 Gramas de Carne de Vaca, Br\u00f3colos e Manteiga de Amendoim<\/p>\n<p><strong>Meal 2:<\/strong> 300 ml of Egg Whites, 150 Grams of Rice<\/p>\n<p><strong>Meal 3:<\/strong> 200 Gramas de Peito de Frango, 150 Gramas de Batata e Br\u00f3colos<\/p>\n<p><strong>Meal 4:<\/strong> 2 Cans of Tuna and 200 Grams of Pasta<\/p>\n<p><strong>Meal 5:<\/strong> 200 Gramas de Peito de Frango, 150 Gramas de Batata e Br\u00f3colos<\/p>\n<p><strong>Meal 6:<\/strong> 100 grams of beef, 200 ml of egg whites and peanut butter<\/p>\n<p>Tr\u00eas litros de \u00e1gua por dia.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-5151 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga.jpg\" alt=\"luis postiga mens physique\" width=\"3000\" height=\"1342\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga-300x134.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga-768x343.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga-1300x581.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga-18x8.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga-1024x458.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga-610x273.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga-20x9.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/postiga-600x268.jpg 600w\" sizes=\"(max-width: 3000px) 100vw, 3000px\" \/><\/a><\/p>\n<h2><strong>What type of training do you follow?<\/strong><\/h2>\n<p>It depends once again on the stage you are in.<\/p>\n<p>Na minha prepara\u00e7\u00e3o tenho semanas de for\u00e7a, onde a carga sobe bastante e as repeti\u00e7\u00f5es descem consideravelmente e semanas de hipertrofia, em que me preocupo mais com a qualidade do movimento e com as cad\u00eancias do que em colocar peso, pois s\u00f3 iria desvirtuar o processo de treino.<\/p>\n<p><strong>Personally, I really like training hard, as long as the movement is controlled.<\/strong><\/p>\n<p>N\u00e3o faz qualquer sentido colocar peso e n\u00e3o conseguir executar o movimento de forma minimamente correta.<\/p>\n<p>Infelizmente muitas pessoas n\u00e3o evoluem fisicamente porque ainda n\u00e3o perceberam que para haver hipertrofia\u00a0muscular \u00e9 necess\u00e1rio que o tempo de contra\u00e7\u00e3o seja grande.<\/p>\n<p>Nas semanas que antecedem a competi\u00e7\u00e3o o meu treino muda drasticamente.<\/p>\n<p>Incluo treino funcional em 2 dos meus 6 treinos semanais, treino em circuito com cargas mais reduzidas e sem tempos de descanso e aposto bastante em trabalhar grupos musculares de forma composta ou em super-s\u00e9rie.<\/p>\n<p>Aumento o treino aer\u00f3bio, e refor\u00e7o tamb\u00e9m o treino abdominal, principalmente exerc\u00edcios que fortale\u00e7am toda a zona do \u201ccore\u201d.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-618 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2.jpg\" alt=\"interview luis postiga mens physique\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual2-20x20.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h2><strong>What are the main differences when you want to gain weight and when you want to lose fat?<\/strong><\/h2>\n<p>Em termos de alimenta\u00e7\u00e3o, a principal diferen\u00e7a est\u00e1 relacionada com a quantidade de hidratos de carbono que ingiro, e proporcionalmente a quantidade de prote\u00ednas e de gorduras.<\/p>\n<p>Em termos de treino mudam v\u00e1rias vari\u00e1veis.<\/p>\n<p>A velocidade de execu\u00e7\u00e3o dos movimentos, o tempo de descanso, o tempo dispendido no cardio, o tipo de exerc\u00edcios. Enfim, quase tudo.<\/p>\n<p style=\"text-align: center;\">\n<h2><strong>Where does your motivation come from?<\/strong><\/h2>\n<p>Como referi anteriormente, sou uma pessoa de desafios e n\u00e3o h\u00e1 nenhum desporto mais completo e desafiante que este.<\/p>\n<p>N\u00e3o \u00e9 s\u00f3 o tempo que passas no gin\u00e1sio, mas tamb\u00e9m o que comes, o que bebes, quanto tempo dormes. Tudo isso tem uma influ\u00eancia enorme no teu corpo.<\/p>\n<p>A minha motiva\u00e7\u00e3o est\u00e1 diretamente ligada com os meus objetivos em termos competitivos.<\/p>\n<p>Naqueles dias que estou mais em baixo, que dormi mal, que n\u00e3o tenho vontade de treinar, que tenho de comer sem vontade, coloco sempre duas quest\u00f5es a mim mesmo:<\/p>\n<p><strong>Como me sentia se subisse ao palco e n\u00e3o me apresentasse numa boa condi\u00e7\u00e3o, sabendo que poderia ter feito mais&#8230; se iria saber lidar com isso?<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">A resposta \u00e9 n\u00e3o, e \u00e9 isso que me motiva a tentar ser melhor.<\/span><\/p>\n<p>E em segundo lugar pergunto-me se vale a pena tanto esfor\u00e7o e sacrifico, por uma modalidade que tem pouco retorno em Portugal, e a resposta \u00e9 claramente sim, porque as sensa\u00e7\u00f5es que se vivem numa competi\u00e7\u00e3o s\u00e3o viciantes, e veres o teu corpo mudar d\u00e1-te uma sensa\u00e7\u00e3o de controlo que \u00e9 fascinante.<\/p>\n<p><strong>O nosso corpo \u00e9 claramente um reflexo do que fazemos.<\/strong><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/777777.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-655 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/777777.jpg\" alt=\"luis postiga transformation\" width=\"646\" height=\"335\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/777777.jpg 646w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/777777-300x155.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/777777-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/777777-610x316.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/777777-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/777777-600x311.jpg 600w\" sizes=\"(max-width: 646px) 100vw, 646px\" \/><\/a><\/p>\n<h2><strong>What supplements do you use?<\/strong><\/h2>\n<p>In general:<\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">Creatine<\/a><\/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\">Glutamine<\/a><\/li>\n<li><a title=\"Multivitamin\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamin<\/a><\/li>\n<li>Vitamin C<\/li>\n<li>Glucosamine<\/li>\n<li>Calcium<\/li>\n<li>Vitamin D3<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/toda-a-verdade-sobre-o-zma\/\"  rel=\"noopener noreferrer\">Magn\u00e9sio<\/a><\/li>\n<li><a title=\"All about Whey Protein\" href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">whey<\/a><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-632 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual.jpg\" alt=\"Luis Postiga interview\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/casual-610x610.jpg 610w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h2><strong>Any special tips for those just starting out?<\/strong><\/h2>\n<p>O principal para quem est\u00e1 a come\u00e7ar agora \u00e9 ter no\u00e7\u00e3o que este desporto \u00e9 um desporto de 24 horas.<\/p>\n<p>\u00c9 necess\u00e1rio tra\u00e7ar objetivos\u00a0a longo prazo, de forma a n\u00e3o se desmotivarem, treinarem bem, com uma postura correta, comerem o melhor poss\u00edvel, n\u00e3o acreditarem em \u201cmagia\u201d e \u201cmilagres r\u00e1pidos\u201d mas sim em muito esfor\u00e7o, dedica\u00e7\u00e3o, priva\u00e7\u00e3o, tendo sempre a no\u00e7\u00e3o que no fim valer\u00e1 a pena.<\/p>\n<p><strong>\u00c0 medida que virem o vosso corpo mudar v\u00e3o-se sentir melhor, com mais auto-estima, mais disciplinados e esse \u00e9 o caminho.<\/strong><\/p>\n<p>Uma dica que vos deixo, e isso \u00e9 um dos mais b\u00e1sicos princ\u00edpios e que vos distingue ou n\u00e3o de gostarem deste desporto \u00e9, evitem compara\u00e7\u00f5es.<\/p>\n<p>Evitem desvalorizar o trabalho e esfor\u00e7o dos outros, porque no fim do dia isto \u00e9 um caminho que s\u00f3 voc\u00eas podem fazer.<\/p>\n<p>Cada um faz o que quer com o seu corpo e o que \u00e9 bonito para n\u00f3s pode n\u00e3o ser para outros, e o fundamental \u00e9 respeitar mesmo n\u00e3o compreendendo.<\/p>\n<p><strong> Fa\u00e7am por voc\u00eas e n\u00e3o pelos outros.<\/strong><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/combo55.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-645 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/combo55.jpg\" alt=\"mens physique luis postiga training\" width=\"800\" height=\"400\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/combo55.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/combo55-300x150.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/combo55-768x384.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/combo55-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/combo55-610x305.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/combo55-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/combo55-600x300.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Gostaria de referir algumas pessoas que foram e s\u00e3o importantes no meu percurso como atleta, porque apesar de ser um desporto individual, quem n\u00e3o tiver uma boa base de apoio ter\u00e1 mais dificuldades certamente.<\/p>\n<p>Felizmente ter entrado neste meio permitiu-me conhecer pessoas fant\u00e1sticas, e este agradecimento vai para eles, Cl\u00e1udio Henriques, Jo\u00e3o Marques, Nuno Pinto e Gabriel Matos (tem sido um apoio incr\u00edvel), os meus \u201cirm\u00e3os\u201d de Sesimbra, terra onde nasci e comecei a treinar.<\/p>\n<p>Jo\u00e3o Campos, foi fundamental na minha prepara\u00e7\u00e3o, um enorme atleta e um ser humano fant\u00e1stico (aproveito para revelar que ser\u00e1 o meu preparador para o Campeonato Nacional).<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/entrevista-olavo-ferreira\/\"  rel=\"noopener noreferrer\">Olavo Ferreira<\/a> e T\u00e2nia Dias, a quem desejo todo o sucesso do mundo. Um abra\u00e7o especial \u00e0 \u201cmalta\u201d do norte, Ricardo, Luis, Marco.<\/p>\n<p>Um obrigado tamb\u00e9m ao Luis e Vanessa Cunha que foram as primeiras pessoas a acreditar em mim. E claro \u00e0 minha fam\u00edlia e \u00e0 minha namorada por todo o apoio e paci\u00eancia.<\/p>\n<p>A todos os meus \u201camigos\u201d no facebook um obrigado especial por seguirem e refor\u00e7arem o vosso apoio, por vezes faz toda a diferen\u00e7a.<\/p>\n<p>Aproveito tamb\u00e9m para vos convidar a virem treinar no Gin\u00e1sio onde sou instrutor , o <a href=\"https:\/\/ginasiovirtual.com\/ginasios\/distrito-de-setubal-ginasios\/ginasio-bestshape\/\"  rel=\"noopener noreferrer\">Bestshape Gym<\/a>, situado na Cruz de Pau, um espa\u00e7o \u00fanico e de elei\u00e7\u00e3o.<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/LuisCondePostiga\" target=\"_blank\">https:\/\/www.facebook.com\/LuisCondePostiga<\/a><\/strong><\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/ginasio.bestshape?fref=ts\" target=\"_blank\">https:\/\/www.facebook.com\/ginasio.bestshape<\/a><\/strong><\/p>\n<p><strong><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista ao atleta de Men&#8217;s Phyique, Luis Postiga.<\/p>","protected":false},"author":1218,"featured_media":5152,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Entrevista com Luis Postiga: Inspira\u00e7\u00e3o no Mens Physique","_seopress_titles_desc":"Descobre a trajet\u00f3ria de Luis Postiga no Men's Physique, prepara\u00e7\u00e3o e dicas de treino e alimenta\u00e7\u00e3o saud\u00e1veis para te inspirares a cada 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