{"id":1049,"date":"2014-01-23T14:07:19","date_gmt":"2014-01-23T14:07:19","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=1049"},"modified":"2020-11-02T06:08:57","modified_gmt":"2020-11-02T06:08:57","slug":"entrevista-olavo-herrero-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/entrevista-olavo-ferreira\/","title":{"rendered":"Entrevista Olavo Ferreira"},"content":{"rendered":"<h1><strong>Entrevista ao atleta Olavo Ferreira, da categoria de Men&#8217;s Physique.<\/strong><!--more--><\/h1>\n<ul>\n<li><b>Nombre :<\/b> Olavo Ferreira<\/li>\n<li><b>Edad :<\/b> 25<\/li>\n<li><b>Ubicaci\u00f3n:<\/b> Puerto<\/li>\n<li><b>Gin\u00e1sio :<\/b> Gimnasio de la mezquita<\/li>\n<li><b>Soporta:<\/b> SL Nutrici\u00f3n, Gimnasio Mesquita<\/li>\n<li><strong>Campe\u00e3o nacional Men&#8217;s Physique categoria mais de 1,78m<\/strong><\/li>\n<\/ul>\n<h2><strong>\u00bfC\u00f3mo y por qu\u00e9 empezaste a entrenar?<\/strong><\/h2>\n<p>Decidi entrar para o gin\u00e1sio com o meu grupo de amigos, para al\u00e9m de preencher algumas horas mortas aproveitava para praticar desporto.<\/p>\n<p>Tinha excesso de peso o que foi mais um motivo que me levou a inscrever no gin\u00e1sio.<\/p>\n<p>Fiz nata\u00e7\u00e3o e karat\u00e9, mas muscula\u00e7\u00e3o pratico \u00e0 cerca de 5 anos, s\u00f3 os \u00faltimos 2 \u00e9 que me dediquei um pouco mais a s\u00e9rio.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1051 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/480421_291571307644103_900149146_n.jpg\" alt=\"olavo ferreira\" width=\"384\" height=\"553\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/480421_291571307644103_900149146_n.jpg 384w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/480421_291571307644103_900149146_n-208x300.jpg 208w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/480421_291571307644103_900149146_n-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/480421_291571307644103_900149146_n-14x20.jpg 14w\" sizes=\"(max-width: 384px) 100vw, 384px\" \/><\/p>\n<h2><strong>\u00bfQu\u00e9 tipo de dieta sigues?<\/strong><\/h2>\n<p>Fuera de temporada nunca sigo una dieta fija.<\/p>\n<p><strong>Aumento a ingest\u00e3o cal\u00f3rica mas dando sempre prioridade a uma alta ingest\u00e3o proteica e hidratos de qualidade.<\/strong><\/p>\n<p>Tento ingerir mais carne vermelha e fazer o m\u00ednimo de 6 refei\u00e7\u00f5es di\u00e1rias.<\/p>\n<p>Em pr\u00e9-competi\u00e7\u00e3o sigo uma dieta mais restrita (6\/8 semanas), fa\u00e7o uma redu\u00e7\u00e3o dos hidratos de carbono de forma gradual e aumento a ingest\u00e3o proteica.<\/p>\n<p>O que funciona tamb\u00e9m com o meu metabolismo \u00e9 ciclar os hidratos de carbono com refeeds a cada 7 dias.<\/p>\n<p>N\u00e3o abdico do meu cheat day ao domingo.<\/p>\n<h4><strong>Mi dieta base fuera de temporada.<\/strong><\/h4>\n<ul>\n<li><strong>9:30 &#8211;<\/strong>\u00a0100g de Avena + 5 Claras de Huevo<\/li>\n<li><strong>11:30 &#8211;<\/strong>\u00a02 Latas de At\u00fan + 100g Arroz Integral<\/li>\n<li><strong>13:30 &#8211;<\/strong>\u00a0200g Carne Roja + 150g Arroz Integral + Verduras<\/li>\n<li><strong>15:30 &#8211;<\/strong>\u00a0150 g de boniato + 200 g de pollo<\/li>\n<li><strong>16:45 &#8211;<\/strong> 4 galletas saladas + cucharada de mantequilla de man\u00ed<\/li>\n<li><strong>19:30 &#8211;<\/strong>\u00a0(P\u00f3s-treino)\u00a0Batido de Prote\u00edna 40g<\/li>\n<li><strong>20:30 &#8211;<\/strong> 200g Merluza + 150g Arroz Integral + Verduras<\/li>\n<li><strong>23:00 &#8211;<\/strong> 6 Claras de Ovo + Case\u00edna<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-13753\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira.jpg\" alt=\"olavo ferreira f\u00edsico masculino\" width=\"1366\" height=\"946\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira-300x208.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira-768x532.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira-1300x900.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira-610x422.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira-1024x709.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/olavo-ferreira-600x416.jpg 600w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/a><\/p>\n<h2><strong>\u00bfQu\u00e9 tipo de formaci\u00f3n sigues?<\/strong><\/h2>\n<p>Fica em baixo o plano de treino de gin\u00e1sio utilizado pelo Olavo Ferreira.<\/p>\n<h3 style=\"text-align: center;\"><strong>Treino A \u2013 Peito e B\u00edceps<\/strong><\/h3>\n<ul>\n<li>Supino Plano &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Supino Inclinado Multipower &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Crossover Inferior &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Fundos Pega Aberta &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Curl com Halter &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Curl com Barra &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Treino B \u2013 Costas e\u00a0<\/strong><b>Tr\u00edceps<\/b><\/h3>\n<ul>\n<li>Puxador a Frente &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Remada com Halter &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Remada Barra &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Encolhimento com Halter Pega Fechada &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Tricep a Testa &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Tricep no Pulley Corda &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Treino C \u2013 Pernas<\/strong><\/h3>\n<ul>\n<li>Lunges &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Agachamento &#8211;\u00a03 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Cadeira Flexora\u00a0&#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Cadeira Adutora &#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Cadeira Abdutora\u00a0&#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>G\u00e9meos na Multipower &#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Entrenamiento D \u2013 Hombros<\/strong><\/h3>\n<ul>\n<li>Desenvolvimento na M\u00e1quina\u00a0&#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Laterais &#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Press Militar\u00a0&#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Crucifixo Invertido com Halter\u00a0&#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Remada Vertical &#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Treino E \u2013\u00a0B\u00edceps\u00a0e\u00a0<\/strong><b>Tr\u00edceps<\/b><\/h3>\n<ul>\n<li>Curl B\u00edcep Barra W\u00a0&#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Curl B\u00edcep Halter &#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Tr\u00edcep a Testa &#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Tr\u00edcep Pulley\u00a0&#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>B\u00edcep na Maquina\u00a0&#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Tr\u00edcep no Pulley Pega Semi-Pronada\u00a0&#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Rutina abdominal y lumbar<\/strong><\/h3>\n<ul>\n<li>Flex\u00e3o parcial com corda pulley &#8211;\u00a03 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li>Flex\u00e3o inversa com bola &#8211;\u00a03 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li>Obl\u00edquos\u00a0com halter &#8211; 3 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li>Prancha &#8211; 3 s\u00e9ries x\u00a050 segundos cada<\/li>\n<li>Lombar na m\u00e1quina &#8211;\u00a03 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><strong>Fa\u00e7o ainda cardio tr\u00eas vezes por semana durante 30 minutos ap\u00f3s o treino.<\/strong><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1111.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-1084 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1111.jpg\" alt=\"olavo ferreira atleta f\u00edsico masculino\" width=\"550\" height=\"349\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1111.jpg 550w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1111-300x190.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1111-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1111-20x13.jpg 20w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n<h2><\/h2>\n<h2><strong>\u00bfDe d\u00f3nde viene tu motivaci\u00f3n?<\/strong><\/h2>\n<p>Padres, novia, personal de Slnutrition y yo, para mejorar cada d\u00eda que pasa.<\/p>\n<p>A minha fam\u00edlia apesar de n\u00e3o concordar no in\u00edcio com algumas op\u00e7\u00f5es, sempre respeitou e apoiou.<\/p>\n<p>A minha namorada \u00e9 tamb\u00e9m uma inspira\u00e7\u00e3o e uma motiva\u00e7\u00e3o.<\/p>\n<p>Esteve e est\u00e1 l\u00e1 nos momentos mais dif\u00edceis, e se n\u00e3o tivesse algu\u00e9m do meu lado com o carisma dela, n\u00e3o seria poss\u00edvel aguentar.<\/p>\n<p>Uma grande fonte de motiva\u00e7\u00e3o \u00e9 tamb\u00e9m o Miguel Mesquita (Slnutrition) por todo o apoio que me deu e me d\u00e1.<\/p>\n<p>Sem ele nunca teria sido poss\u00edvel subir a um palco e realizar este sonho.<\/p>\n<h2><strong>\u00bfQu\u00e9 suplementos utilizas?<\/strong><\/h2>\n<p>A minha suplementa\u00e7\u00e3o b\u00e1sica di\u00e1ria \u00e9:<\/p>\n<ul>\n<li><a title=\"Todo sobre la prote\u00edna de suero\" href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">suero<\/a><\/li>\n<li>Vitamina C<\/li>\n<li>\u00d3megas<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">glutamina<\/a><\/li>\n<li><a title=\"creatina\" href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">creatina<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;S<\/a><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1056 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n.jpg\" alt=\"entre vista olavo ferreira\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/935097_10201036670220336_2122875513_n-610x610.jpg 610w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h2><strong>\u00bfAlg\u00fan consejo especial para aquellos que reci\u00e9n empiezan?<\/strong><\/h2>\n<p>Nunca desistam de algo s\u00f3 porque existe alguma dificuldade que vos possa impedir de realizar o que mais desejam!<\/p>\n<p>H\u00e1 dois caminhos a percorrer, o mais f\u00e1cil e o mais dif\u00edcil.<\/p>\n<p>E tudo o que \u00e9 dif\u00edcil, ap\u00f3s se conseguir, acaba por ter um sabor especial.<\/p>\n<p>Neste desporto, como em tudo na vida, o importante \u00e9 manter a dedica\u00e7\u00e3o e nunca perder o foco no objectivo.<\/p>\n<p>Quero agradecer ao GIN\u00c1SIO VIRTUAL por esta entrevista e desejo o maior sucesso neste vosso novo projeto.<\/p>\n<p><strong>Facebook: <a href=\"https:\/\/www.facebook.com\/olavo.ferreira.3\" target=\"_blank\">www.facebook.com\/olavo.ferreira.3<\/a><\/strong><\/p>\n<p><strong>Patrocinador: <a href=\"https:\/\/www.facebook.com\/slnutrition.boavista?fref=ts\" target=\"_blank\">www.facebook.com\/slnutrition.boavista<\/a><\/strong><\/p>\n<p><strong>Apoyo: <a href=\"https:\/\/www.facebook.com\/pages\/Academia-Ant%C3%B3nio-Mesquita\/336216266432267?fref=ts\" target=\"_blank\">www.facebook.com\/pages\/Academia-Ant\u00f3nio-Mesquita\/336216266432267<\/a><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista ao atleta Olavo Ferreira, da categoria de Men&#8217;s Physique.<\/p>","protected":false},"author":1218,"featured_media":8234,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Entrevista com Olavo Ferreira: Treino e Alimenta\u00e7\u00e3o","_seopress_titles_desc":"Descobre a rotina de treino e a dieta de Olavo Ferreira, campe\u00e3o nacional de Men's Physique em Portugal. 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