{"id":10353,"date":"2016-02-17T19:49:22","date_gmt":"2016-02-17T19:49:22","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=10353"},"modified":"2018-08-24T19:56:28","modified_gmt":"2018-08-24T19:56:28","slug":"ganar-masa-o-perder-grasa-que-y-que-hago","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/ganhar-massa-ou-perder-gordura-o-que-e-que-eu-faco\/","title":{"rendered":"Ganar masa o perder grasa, \u00bfqu\u00e9 hago?"},"content":{"rendered":"<p style=\"text-align: left;\" align=\"CENTER\"><span style=\"font-size: large;\"><span lang=\"pt-PT\"><b>Bob, o Falso Magro. A solu\u00e7\u00e3o para uma abordagem eficaz.<\/b><\/span><\/span><!--more--><\/p>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Na generalidade, quando as pessoas decidem entrar para o gin\u00e1sio e mudar o seu estado atual, t\u00eam um dos seguintes objetivos em mente:<\/p>\n<ul>\n<li lang=\"pt-PT\">Ganhar massa muscular<\/li>\n<li lang=\"pt-PT\">Perder gordura<\/li>\n<\/ul>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Nunca ningu\u00e9m se aproximou de mim dizendo: \u201cvou-me inscrever no gin\u00e1sio, come\u00e7ar a seguir uma dieta mais equilibrada, para manter a minha condi\u00e7\u00e3o atual\u201d. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">N\u00e3o digo que n\u00e3o existam pessoas assim, mas \u00e9 muito pouco prov\u00e1vel. <\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><span lang=\"pt-PT\">Normalmente, ap\u00f3s a primeira semana de se frequentar o gin\u00e1sio, o objetivo \u00e9 comum:<\/span><\/span><\/p>\n<ul>\n<li><strong>Perder gordura e ganhar m\u00fasculo em simult\u00e2neo<\/strong><\/li>\n<\/ul>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">A probabilidade de conseguir ambos em simult\u00e2neo, chamada recomposi\u00e7\u00e3o corporal, depende do tamanho do d\u00e9fice cal\u00f3rico, da % de gordura corporal e da experi\u00eancia de treino. <\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><span lang=\"pt-PT\">Neste sentido, h\u00e1 que salientar o seguinte:<\/span><\/span><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Quanto maior o d\u00e9fice cal\u00f3rico, mais improv\u00e1vel \u00e9 o ganho de massa muscular numa fase de perda de gordura.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Quanto menos gordura tiver a pessoa em quest\u00e3o, mais improv\u00e1vel \u00e9 ganhar m\u00fasculo, ou ter ganhos vis\u00edveis e mensur\u00e1veis.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Quanto mais experiente for a pessoa, com isto significa algu\u00e9m que j\u00e1 obteve ganhos musculares, mais dif\u00edcil \u00e9 ganhar m\u00fasculo com d\u00e9fice cal\u00f3rico.<\/span><\/p>\n<\/li>\n<\/ul>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">No fundo, poder-se-\u00e1 dizer que quanto mais gorda for a pessoa e quanto mais inexperiente, maior \u00e9 a probabilidade de conseguir ambos os objetivos em simult\u00e2neo.<\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Por\u00e9m, e olhando para os objetivos referidos anteriormente, \u00e9 indiscut\u00edvel que para se otimizar qualquer processo de mudan\u00e7a na est\u00e9tica corporal, os d\u00e9fices cal\u00f3ricos em fase de perda de gordura devem ter um tamanho maior, do que o excedente cal\u00f3rico numa fase de ganho de massa muscular.<\/span><\/p>\n<div id='gallery-1' class='gallery galleryid-10353 gallery-columns-1 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/TRANQUILO-scaled.jpg'><img fetchpriority=\"high\" decoding=\"async\" width=\"1320\" height=\"934\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/TRANQUILO-scaled.jpg\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/TRANQUILO-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/TRANQUILO-scaled-300x212.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/TRANQUILO-scaled-768x543.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/TRANQUILO-scaled-1300x920.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/TRANQUILO-scaled-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/TRANQUILO-scaled-610x432.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/TRANQUILO-scaled-20x14.jpg 20w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<p lang=\"pt-PT\" align=\"JUSTIFY\"><strong>Resumidamente:<\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><span lang=\"pt-PT\">O nosso corpo \u00e9 mais eficiente a perder gordura do que a ganhar massa muscular. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Com isto, a gordura pode ser perdida mais rapidamente do que \u00e9 poss\u00edvel ganhar m\u00fasculo. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">H\u00e1 que se mentalizarem que, as mudan\u00e7as visuais para o mesmo espa\u00e7o de tempo tendem a ser maiores nas fases de perda de gordura, do que nas fases de ganho de massa muscular.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><span lang=\"pt-PT\">Ganhar massa muscular requer a constru\u00e7\u00e3o de novos tecidos e ligamentos no nosso corpo. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">\u00c9 um processo que demora tempo e requer paci\u00eancia.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><span lang=\"pt-PT\">Um excedente cal\u00f3rico demasiado grande, em fases de ganho de massa muscular, leva a ganhos de massa muscular. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">No entanto, aliado a isso, surgem ganhos excessivos e desnecess\u00e1rios de gordura. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">N\u00e3o existem benef\u00edcios nesta abordagem, quer do ponto de vista est\u00e9tico, quer do ponto de vista de performance.<\/span><\/p>\n<\/li>\n<\/ul>\n<p lang=\"pt-PT\" align=\"JUSTIFY\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/balan\u00e7a.jpg\" rel=\"attachment wp-att-10355\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10355\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/balan\u00e7a.jpg\" alt=\"balan\u00e7a\" width=\"620\" height=\"387\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/balan\u00e7a.jpg 620w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/balan\u00e7a-300x187.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/balan\u00e7a-600x375.jpg 600w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h3 lang=\"pt-PT\" style=\"text-align: center;\" align=\"JUSTIFY\"><b>Quanto peso podes perder por semana?<\/b><\/h3>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Em teoria existe um limite de gordura que se pode perder por dia. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Se excedermos esse limite, aumentamos as probabilidades de perder massa muscular. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Como referido anteriormente, quanto mais gordura tiver a pessoa, maior poder\u00e1 ser a perda semanal\/mensal.<\/span><\/p>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\"> Seguidamente, apresento um guia geral para a popula\u00e7\u00e3o comum:<\/span><\/strong><\/p>\n<table border=\"1\" width=\"606\" cellspacing=\"1\" cellpadding=\"7\">\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"124\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\"><b>Situa\u00e7\u00e3o Actual<\/b><\/span><\/p>\n<\/td>\n<td width=\"248\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\"><b>% de Gordura Corporal (aprox)<\/b><\/span><\/p>\n<\/td>\n<td width=\"186\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\"><b>% de Gordura Corporal perdida por m\u00eas<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td bgcolor=\"#c0c0c0\" width=\"124\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">Obeso<\/span><\/p>\n<\/td>\n<td bgcolor=\"#c0c0c0\" width=\"248\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">&gt;25%<\/span><\/p>\n<\/td>\n<td bgcolor=\"#c0c0c0\" width=\"186\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">3-4%<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"124\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">Excesso de Peso<\/span><\/p>\n<\/td>\n<td width=\"248\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">20-25%<\/span><\/p>\n<\/td>\n<td width=\"186\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">2-3%<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td bgcolor=\"#c0c0c0\" width=\"124\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">Normal<\/span><\/p>\n<\/td>\n<td bgcolor=\"#c0c0c0\" width=\"248\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">13-19%<\/span><\/p>\n<\/td>\n<td bgcolor=\"#c0c0c0\" width=\"186\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">1-2%<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"124\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">Atl\u00e9tico<\/span><\/p>\n<\/td>\n<td width=\"248\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">&lt;13%<\/span><\/p>\n<\/td>\n<td width=\"186\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">\u2264 1%<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p align=\"CENTER\"><span lang=\"pt-PT\"><i>Baseado na tabela feita pelo Alan Aragon.<\/i><\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Esta tabela n\u00e3o passa de um exemplo, em que cada pessoa reage de maneira diferente aos est\u00edmulos e ajustes feitos na dieta e no treino. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Ainda assim, serve de guia para que assumam expetativas realistas, mesmo que o peso corporal n\u00e3o seja suficiente para avaliar o progresso. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">N\u00e3o \u00e9 estranho, algu\u00e9m considerado \u201cnormal\u201d conseguir, com um plano estruturado, em 2-3 meses, apresentar um corpo mais musculado, descendo 5-6 pontos de % de gordura corporal ao longo desse mesmo tempo.<\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Exce\u00e7\u00e3o feita \u00e0s pessoas que querem fazer uma dieta de perda de gordura \u201ccurta\u201d, possivelmente encaixada a meio de uma fase de ganho de peso. Este caso espec\u00edfico dura, normalmente, entre 2-6 semanas com d\u00e9fices maiores.<\/span><\/p>\n<h3 lang=\"pt-PT\" style=\"text-align: center;\" align=\"JUSTIFY\"><b>As 3 regras de Bulk<\/b><\/h3>\n<p lang=\"pt-PT\" align=\"JUSTIFY\"><strong>Existem basicamente tr\u00eas poss\u00edveis escolhas numa fase de ganho de massa muscular:<\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><u>Bulk tranquilo<\/u><\/span><span lang=\"pt-PT\">. Consiste em comer, por instinto, sem contar calorias\/macros.<\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Na minha opini\u00e3o, exige anos de experi\u00eancia para poder ser feito com alguma efici\u00eancia e n\u00e3o se transformar num ganho desnecess\u00e1rio de gordura.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><u>Bulk controlado<\/u><\/span><span lang=\"pt-PT\"> (ou slow bulk). A ideia \u00e9 maximizar o ganho de massa muscular, ganhando o m\u00ednimo poss\u00edvel de gordura.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><u>Ganho de massa magra apenas.<\/u><\/span><span lang=\"pt-PT\"> A ideia desta abordagem \u00e9 priorizar os n\u00edveis de % de gordura corporal baixos, ganhando lentamente m\u00fasculo, evitando a qualquer custo ganhar gordura. <\/span><\/p>\n<\/li>\n<\/ul>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Todas s\u00e3o leg\u00edtimas, cada uma com seus pr\u00f3s e contras.<\/p>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Tecnicamente \u00e9 poss\u00edvel ganhar massa muscular, sem ganhar gordura. <\/span><\/strong><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Todavia, h\u00e1 que ter a no\u00e7\u00e3o de que a quantidade de ganhos poder\u00e1 n\u00e3o estar a ser maximizada, sem ter um excedente cal\u00f3rico suficiente. <\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><span lang=\"pt-PT\">Se querem crescer ao n\u00edvel mais eficiente poss\u00edvel, t\u00eam de aceitar algum ganho de gordura. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">\u00c9 aqui que normalmente aquela pessoa com gordura a mais, e massa muscular a menos, tem dificuldade em definir uma das suas prioridades, ou seja, se h\u00e1 de embarcar num bulk para ganhar massa muscular, ou seguir para perda de gordura, acabando a sentir-se magro demais. <\/span><\/p>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Se a op\u00e7\u00e3o for o ganho de massa muscular, a seguinte tabela serve como indicativo:<\/span><\/strong><\/p>\n<table border=\"1\" width=\"404\" cellspacing=\"1\" cellpadding=\"7\">\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"124\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\"><b>Situa\u00e7\u00e3o Actual<\/b><\/span><\/p>\n<\/td>\n<td width=\"248\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\"><b>Ganhos mensais (em kgs)<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td bgcolor=\"#c0c0c0\" width=\"124\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\"><b>Iniciado<\/b><\/span><\/p>\n<\/td>\n<td bgcolor=\"#c0c0c0\" width=\"248\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">0,9-1,2<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"124\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\"><b>Interm\u00e9dio<\/b><\/span><\/p>\n<\/td>\n<td width=\"248\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">0,45-0,9<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td bgcolor=\"#c0c0c0\" width=\"124\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\"><b>Avan\u00e7ado<\/b><\/span><\/p>\n<\/td>\n<td bgcolor=\"#c0c0c0\" width=\"248\">\n<p lang=\"pt-PT\" align=\"CENTER\"><span style=\"color: #000000;\">0,22<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p lang=\"pt-PT\" align=\"CENTER\"><i>Baseado na tabela de ganhos de massa muscular feita pelo Lyle Mcdonald.<\/i><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">A minha melhor regra \u00e9 manter os ganhos de gordura sob controlo, com o intuito de se remover mais rapidamente e mais facilmente o excesso de gordura, numa fase de perda de gordura posterior.<\/span><\/p>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Um r\u00e1cio de 1:1 de massa muscular para gordura \u00e9 perfeitamente realista para a generalidade das pessoas.<\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">No guia da tabela acima, se for um iniciado\/interm\u00e9dio que tente ganhar cerca de 1kg de m\u00fasculo por m\u00eas, com um r\u00e1cio de 1:1 significa que deve apontar para, aproximadamente, 2kg por m\u00eas.<\/span><\/p>\n<p lang=\"pt-PT\" align=\"JUSTIFY\"><img decoding=\"async\" class=\"alignnone wp-image-10418 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/bulk-cut.jpg\" alt=\"bulk cut\" width=\"750\" height=\"400\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/bulk-cut.jpg 750w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/bulk-cut-300x160.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/bulk-cut-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/bulk-cut-610x325.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/bulk-cut-600x320.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/bulk-cut-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/bulk-cut-620x330.jpg 620w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3 lang=\"pt-PT\" style=\"text-align: center;\" align=\"JUSTIFY\"><b>Bulk\/(+)Cut vs. Ganho de massa magra apenas<\/b><\/h3>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Usando as regras definidas e descritas ao longo deste artigo, podemos concluir algumas coisas:<\/p>\n<ul>\n<li>\n<p lang=\"pt-PT\" align=\"JUSTIFY\"><span style=\"text-decoration: underline;\">Se a prioridade \u00e9 manter a menor % de gordura poss\u00edvel o ano todo, dificilmente podemos otimizar o processo de ganho de massa muscular. <\/span><\/p>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Isto prende-se ao facto de ser necess\u00e1rio algum excedente cal\u00f3rico para construir m\u00fasculo.<\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Exce\u00e7\u00e3o feita a algumas pessoas que, inexplicavelmente conseguem crescer de qualquer forma. Existem, sim, \u201cgenetic freaks\u201d que influencia como e quanto ganham. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Vou deixar de parte o fator PEDs \/ Ester\u00f3ides.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><span lang=\"pt-PT\">Se a prioridade \u00e9 ganhar a maior quantidade poss\u00edvel de massa muscular, temos de aceitar algum ganho de gordura. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Tal como foi referido anteriormente, h\u00e1 que tentar apontar para um r\u00e1cio de 1:1, que \u00e9 bastante realista.<\/span><\/p>\n<\/li>\n<\/ul>\n<div id='gallery-2' class='gallery galleryid-10353 gallery-columns-1 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img6-scaled.png'><img loading=\"lazy\" decoding=\"async\" width=\"1320\" height=\"558\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img6-scaled.png\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img6-scaled.png 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img6-scaled-300x127.png 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img6-scaled-768x325.png 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img6-scaled-1300x550.png 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img6-scaled-1024x433.png 1024w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<h3 style=\"text-align: center;\" align=\"JUSTIFY\"><span lang=\"pt-PT\"><b>Exemplo Pr\u00e1tico<\/b><\/span><\/h3>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Vamos aplicar o exemplo para um atleta, mais conhecido como Bob, \u201cO Culturisca\u201d.<\/span><\/p>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">O Bob tem 80kg de peso corporal e tem v\u00e1rias op\u00e7\u00f5es, das quais destaco:<\/span><\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><u>Op\u00e7\u00e3o 1<\/u><\/span><span lang=\"pt-PT\">: Apostar em reduzir a % de gordura corporal, ganhando massa muscular e apostando em ganhar zero gordura.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><u>Op\u00e7\u00e3o 2<\/u><\/span><span lang=\"pt-PT\">: Aplicar as regras acima e come\u00e7ar logo por reduzir essa % de gordura, com uma fase de perda de gordura, para criar um clima favor\u00e1vel a uma fase de ganho de massa posterior.<\/span><\/p>\n<\/li>\n<\/ul>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">O Bob, al\u00e9m dos 80kg, tem cerca de 15% de gordura corporal e alguma experi\u00eancia de treino.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10397 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/build.jpg\" alt=\"build\" width=\"750\" height=\"330\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/build.jpg 750w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/build-300x132.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/build-18x8.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/build-610x268.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/build-20x9.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/build-600x264.jpg 600w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Imaginando que o Bob escolhe a <\/span><span lang=\"pt-PT\">Op\u00e7\u00e3o 1<\/span><span lang=\"pt-PT\"> e decide ganhar cerca de 500g de peso por m\u00eas, vamos assumir que \u00e9 100% massa muscular:<\/span><\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><strong>M\u00eas 1:<\/strong> 80 kg de peso corporal com 15% de gordura (68 kg de massa magra)<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><strong>M\u00eas 2:<\/strong> 80,5 kg de peso corporal com 14,9% de gordura (68,5 kg de massa magra)<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><strong>M\u00eas 3:<\/strong> 81 kg de peso corporal com 14.8% de gordura (69 kg de massa magra)<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><strong>M\u00eas 4:<\/strong> 81,5 kg de peso corporal com 14.7% de gordura (69,5 kg de massa magra)<\/span><\/p>\n<\/li>\n<\/ul>\n<div id='gallery-3' class='gallery galleryid-10353 gallery-columns-1 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img7-scaled.png'><img loading=\"lazy\" decoding=\"async\" width=\"1320\" height=\"794\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img7-scaled.png\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img7-scaled.png 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img7-scaled-300x180.png 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img7-scaled-768x462.png 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img7-scaled-1300x782.png 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img7-scaled-1024x616.png 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img7-scaled-780x470.png 780w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Como podem ver, apesar dos ganhos de massa muscular, as diferen\u00e7as na % de gordura s\u00e3o poucas ou nenhumas. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Al\u00e9m disso, assume que a pessoa consegue ganhar durante os quatro meses 500g de massa muscular, sem nenhuma gordura, que \u00e9 coisa rara.<\/span><\/p>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Pressupondo agora que o Bob tinha escolhido a Op\u00e7\u00e3o 2, e decide passar os mesmos meses a perder gordura e a manter toda a massa muscular, apontando para uma perda maior inicial:<\/span><\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><strong>M\u00eas 1:<\/strong> 80 kg de peso corporal com 15% de gordura (68 kg de massa magra)<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><strong>M\u00eas 2:<\/strong> 78 kg de peso corporal com 12,8% de gordura (68 kg de massa magra)<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><strong>M\u00eas 3:<\/strong> 77 kg de peso corporal com 11,7% de gordura (68 kg de massa magra)<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><strong>M\u00eas 4:<\/strong> 76 kg de peso corporal com 10,5% de gordura (68 kg de massa magra)<\/span><\/p>\n<\/li>\n<\/ul>\n<div id='gallery-4' class='gallery galleryid-10353 gallery-columns-1 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img8-scaled.png'><img loading=\"lazy\" decoding=\"async\" width=\"1320\" height=\"793\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img8-scaled.png\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img8-scaled.png 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img8-scaled-300x180.png 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img8-scaled-768x461.png 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img8-scaled-1300x781.png 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img8-scaled-780x470.png 780w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img8-scaled-1024x615.png 1024w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Este cen\u00e1rio idealiza tamb\u00e9m que n\u00e3o \u00e9 perdida nenhuma massa muscular. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Ainda assim, evidencia qual a diferen\u00e7a na varia\u00e7\u00e3o da % de gordura, nas v\u00e1rias abordagens, e pode ajudar a dar alguma ideia de como as planear.<\/span><\/p>\n<div id='gallery-5' class='gallery galleryid-10353 gallery-columns-1 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img9-scaled.png'><img loading=\"lazy\" decoding=\"async\" width=\"1320\" height=\"793\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img9-scaled.png\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img9-scaled.png 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img9-scaled-300x180.png 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img9-scaled-768x461.png 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img9-scaled-1300x781.png 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img9-scaled-780x470.png 780w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img9-scaled-1024x615.png 1024w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Em suma, vemos que na <\/span><span lang=\"pt-PT\"><b>Op\u00e7\u00e3o 1<\/b><\/span><span lang=\"pt-PT\">, o Bob perderia apenas 0,3% de gordura e n\u00e3o estava sequer a otimizar o ganho de massa muscular, com medo de ganhar gordura. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Na <\/span><span lang=\"pt-PT\"><b>Op\u00e7\u00e3o 2<\/b><\/span><span lang=\"pt-PT\">, ao fim do mesmo per\u00edodo de tempo, o Bob reduziu cerca de 4,5% de gordura, ficando com uns abdominais de fazer inveja! (o exemplo \u00e9 meu, posso fazer do Bob, o gostos\u00e3o da praia da Torre).<\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Tal como a periodiza\u00e7\u00e3o de treino \u00e9 cada vez mais comum, aprendam tamb\u00e9m a periodizar a vossa nutri\u00e7\u00e3o. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Se querem ver grandes altera\u00e7\u00f5es visuais no vosso corpo, estas s\u00e3o sempre mais vis\u00edveis ap\u00f3s as fases de perda de gordura. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Crescer e ficar mais seco \u00e9 uma tarefa muito incomum nas pessoas ditas \u201cnormais\u201d. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><u><b>Sejam objetivos, coerentes e persistentes<\/b><\/u><\/span><span lang=\"pt-PT\">.<\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">O fluxograma inframencionado d\u00e1 tamb\u00e9m uma no\u00e7\u00e3o da forma como se poder\u00e3o planear estas fases:<\/span><\/p>\n<div id='gallery-6' class='gallery galleryid-10353 gallery-columns-1 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img10-scaled.png'><img loading=\"lazy\" decoding=\"async\" width=\"1320\" height=\"766\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img10-scaled.png\" class=\"attachment-full size-full\" alt=\"\" aria-describedby=\"gallery-6-10394\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img10-scaled.png 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img10-scaled-300x174.png 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img10-scaled-768x446.png 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img10-scaled-1300x754.png 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/O-Falso-Magro...-A-solu\u00e7\u00e3o-para-uma-abordagem-eficaz_img10-scaled-1024x594.png 1024w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-6-10394'>\n\t\t\t\tClica na imagem para veres em maior detalhe.\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n<p><strong>Artigo escrito pela Team Sik Nutrition<\/strong><\/p>\n<p>[author image=&#8221;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/logo-sik.jpg&#8221; ]A Team Sik Nutrition, \u00e9 um grupo recente de pessoas apaixonadas pelo mundo do Fitness. O foco da Team \u00e9 guiar, educar e motivar os interessados em atingir os seus objectivos quer de sa\u00fade, quer de condi\u00e7\u00e3o f\u00edsica\/performance. Toda esta partilha \u00e9 baseada em factos cient\u00edficos e experi\u00eancia dos integrantes da Team.<\/p>\n<p>O CEO da Team Sik Nutrition, \u00e9 o Jo\u00e3o Gon\u00e7alves. Powerlifter amador, apaixonado pelo Fitness e pela escrita de artigos.<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/Team-SikNutrition-621079038001518\" target=\"_blank\" rel=\"noopener\">Facebook Team Sik Nutrition<\/a><\/strong><\/p>\n<p><strong><a href=\"http:\/\/www.teamsiknutrition.com\/\" target=\"_blank\" rel=\"noopener\">Website Team Sik Nutrition<\/a><\/strong><\/p>\n<p>[\/author]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bob, o Falso Magro. A solu\u00e7\u00e3o para uma abordagem eficaz.<\/p>","protected":false},"author":1218,"featured_media":32037,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Ganhar Massa ou Perder Gordura: Estrat\u00e9gias Eficazes","_seopress_titles_desc":"Descubra como ganhar massa ou perder gordura eficazmente. Explore a recomposi\u00e7\u00e3o corporal e otimize sua transforma\u00e7\u00e3o com estas dicas valiosas.","_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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[3],"tags":[271],"class_list":["post-10353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao","tag-skinny-fat"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/ganhar-massa-muscular-ou-perder-gordura-1300x866.jpeg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/ganhar-massa-muscular-ou-perder-gordura-300x200.jpeg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/ganhar-massa-muscular-ou-perder-gordura-1300x866.jpeg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/ganhar-massa-muscular-ou-perder-gordura.jpeg","spectra_custom_meta":{"_edit_lock":["1535140665:1"],"_edit_last":["1"],"tie_sidebar_pos":["default"],"tie_post_slider":["4957"],"tie_post_head":["thumb"],"_yoast_wpseo_focuskw_text_input":["ganhar massa ou perder gordura"],"_yoast_wpseo_focuskw":["ganhar massa ou perder gordura"],"_yoast_wpseo_linkdex":["77"],"_yoast_wpseo_content_score":["30"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["3581"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"_thumbnail_id":["32037"],"ilj_linkdefinition":["a:1:{i:0;s:30:\"ganhar massa ou perder gordura\";}"],"_metaseo_metatitle":["Ganhar massa ou perder gordura, o que \u00e9 que eu fa\u00e7o?"],"_metaseo_metadesc":["Est\u00e1s na d\u00favida se deves apostar num regime de ganho de massa muscular ou de perda de gordura? 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