{"id":14417,"date":"2017-03-20T19:58:27","date_gmt":"2017-03-20T19:58:27","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=14417"},"modified":"2021-07-16T11:11:31","modified_gmt":"2021-07-16T10:11:31","slug":"como-prepararse-para-este-verano","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/como-te-preparares-para-este-verao\/","title":{"rendered":"C\u00f3mo prepararse para este verano"},"content":{"rendered":"<h2><strong>Defini\u00e7\u00e3o muscular&#8230;ainda este ver\u00e3o<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/como-te-preparares-para-este-ver%C3%A3o\/id1573269829?i=1000528104430\" 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>Si las membres\u00edas en los gimnasios aumentan en enero, cuando el sol comienza a mostrar signos de vida, los gimnasios se llenan.<\/p>\n<p>Es el efecto verano y la \u00e9poca en la que muchas personas buscan la llamada definici\u00f3n muscular.<\/p>\n<p>Para los hombres, son unos abdominales acompa\u00f1ados de un pecho musculoso para lucir en la playa, mientras que para las mujeres, es un vientre plano con unos miembros inferiores envidiables.<\/p>\n<p>Lo ideal es tomarse en serio el gimnasio durante todo el a\u00f1o, pero si no es tu caso, a\u00fan puedes conseguir muy buenos resultados en tres meses.<\/p>\n<p><strong>Entonces, \u00bfc\u00f3mo te preparas para estar en plena forma este verano?<\/strong><\/p>\n<p>Primero que todo, definamos qu\u00e9 es la definici\u00f3n muscular, despu\u00e9s de todo eso es lo que la mayor\u00eda de la gente busca en este momento.<\/p>\n<h2><strong>\u00bfQu\u00e9 es la definici\u00f3n muscular?<\/strong><\/h2>\n<p>La definici\u00f3n muscular es cuando alguien busca hacer que sus m\u00fasculos sean m\u00e1s prominentes, al mismo tiempo que reduce la cantidad de grasa.<\/p>\n<p>Hace que el cuerpo est\u00e9 m\u00e1s definido, con una apariencia m\u00e1s atl\u00e9tica y atractiva.<\/p>\n<p>Es decir, ganar masa muscular y perder grasa al mismo tiempo.<\/p>\n<p>Esto es algo complicado de lograr, ya que para ganar masa muscular se necesitan m\u00e1s calor\u00edas y para perder grasa se necesitan menos calor\u00edas.<\/p>\n<p><strong>Entonces \u00bfqu\u00e9 haces?<\/strong><\/p>\n<p><u>Eso depende.<\/u><\/p>\n<h2><strong>\u00bfC\u00f3mo lograr la definici\u00f3n muscular?<\/strong><\/h2>\n<p>Si tienes algo de masa muscular, pero tambi\u00e9n algo de grasa, sigues una dieta <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/\"  rel=\"noopener noreferrer\">hipocal\u00f3rico<\/a>, acompa\u00f1ado de entrenamiento con pesas.<\/p>\n<p>Esto te permitir\u00e1 perder grasa, mantener la masa magra y con esto, tus m\u00fasculos lucir\u00e1n m\u00e1s grandes y definidos.<\/p>\n<p>Si por el contrario tienes muy poca masa muscular, aunque haya poca cantidad de grasa, debes optar por una dieta. <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">hipercal\u00f3rico<\/a>\u00a0controlado, acompa\u00f1ado de entrenamiento con pesas.<\/p>\n<p>Si estructuras bien tu plan, esto conducir\u00e1 a un aumento significativo de tu masa muscular y una disminuci\u00f3n de tu porcentaje de grasa corporal, a medida que aumenta tu masa magra.<\/p>\n<p><strong>Este es el primer paso, definir el tipo de dieta a seguir.<\/strong><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-14632 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o.jpg\" alt=\"definici\u00f3n muscular en verano\" width=\"1200\" height=\"749\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o.jpg 1200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o-300x187.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o-768x479.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o-600x375.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o-1024x639.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h2><strong>Sin poder, sin definici\u00f3n<\/strong><\/h2>\n<p>T\u00fa lo sabes, nosotros lo sabemos, todo el mundo lo sabe.<\/p>\n<p>No hay otra manera, y si realmente quieres alcanzar tus objetivos, necesitas llevar una dieta adecuada.<\/p>\n<p><strong>Necesitas adaptar tu dieta a tu objetivo, en lugar de rezar para que el gel adelgazante funcione.<\/strong><\/p>\n<p>Una dieta llena s\u00f3lo de alimentos te\u00f3ricamente saludables, pero en la que consumes m\u00e1s calor\u00edas de las que quemas, no te har\u00e1 perder peso. Te har\u00e1 ganar.<\/p>\n<p>Decide si necesitas una dieta alta o baja en calor\u00edas y planifica tu dieta en funci\u00f3n de eso.<\/p>\n<p><u>Adem\u00e1s, es importante no s\u00f3lo prestar atenci\u00f3n a las calor\u00edas, sino tambi\u00e9n a lo que esas calor\u00edas nos aportar\u00e1n.<\/u><\/p>\n<p>Necesitas suficientes prote\u00ednas, carbohidratos y grasas.<\/p>\n<p>\u00bfNo sabes cu\u00e1nta prote\u00edna necesitas?<\/p>\n<p>Ver <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">Este art\u00edculo<\/a> para ayudarte.<\/p>\n<h2><strong>\u00bfQu\u00e9 entrenamiento utilizas?<\/strong><\/h2>\n<p>\u00bfEntrenamientos de altas repeticiones y sesiones de cardio doble?<\/p>\n<p>No.<\/p>\n<p>Esta no es la mejor estrategia para lograr la definici\u00f3n muscular deseada.<\/p>\n<p>Es obligatorio seguir un plan de entrenamiento con pesas, pero no con 50 repeticiones por serie.<\/p>\n<p><strong>Su objetivo en el entrenamiento con pesas es mantener o ganar masa muscular, no quemar tantas calor\u00edas como sea posible.<\/strong><\/p>\n<p>La reducci\u00f3n de calor\u00edas debe realizarse principalmente a trav\u00e9s de la dieta.<\/p>\n<p><strong>Luego tambi\u00e9n est\u00e1 el entrenamiento cardiovascular, que, si bien es \u00fatil, hay que utilizarlo de forma inteligente.<\/strong><\/p>\n<p>Y por inteligente nos referimos a empezar con menos sesiones y menos tiempo, e ir aumentando gradualmente.<\/p>\n<p>No, empezar de inmediato con 2 horas de cardio al d\u00eda no es una buena estrategia.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-14636\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o.jpg\" alt=\"c\u00f3mo prepararse para el verano\" width=\"1182\" height=\"701\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o.jpg 1182w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o-300x178.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o-768x455.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o-600x356.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o-1024x607.jpg 1024w\" sizes=\"(max-width: 1182px) 100vw, 1182px\" \/><\/p>\n<h2><strong>Planes y plazos<\/strong><\/h2>\n<p>Cuando un deportista quiere competir, planifica toda su preparaci\u00f3n, desde la dieta hasta el entrenamiento, teniendo como fecha l\u00edmite final la fecha de la competici\u00f3n.<\/p>\n<p>La competici\u00f3n es el d\u00eda en el que quieres estar lo m\u00e1s cerca posible de tu forma ideal.<\/p>\n<p>No tienes que ir a competir, pero si tu objetivo es estar en tu mejor nivel en julio, establece este mes como tu fecha l\u00edmite.<\/p>\n<p><strong>Establecer una fecha l\u00edmite para su objetivo lo hace m\u00e1s real.<\/strong><\/p>\n<p>Tambi\u00e9n da un sentido de importancia y urgencia por lograrlo, y si es importante, pondr\u00e1s m\u00e1s esfuerzo y dedicaci\u00f3n para ello.<\/p>\n<p>\u00bfDe verdad vas a saltarte el entrenamiento hoy y comer esa pizza familiar?<\/p>\n<p>Mira, quedan 3 semanas para julio.<\/p>\n<h2><strong>Sea realista, pero tambi\u00e9n ambicioso<\/strong><\/h2>\n<p>Ganar 10 kg de masa muscular en tres meses, mientras se pierden 5 kg de grasa, no es realista.<\/p>\n<p>Pero tampoco es necesario que te propongas perder 2 kg, cuando preferir\u00edas (y podr\u00edas) perder 5.<\/p>\n<p>Sea realista, pero tambi\u00e9n ambicioso.<\/p>\n<p>Establece metas que no sean imposibles, pero no te conformes con objetivos demasiado modestos cuando quieres mucho m\u00e1s.<\/p>\n<p><strong>\u00bfCual es tu objetivo de nuevo?<\/strong><\/p>\n<p>\u00bfEst\u00e1s haciendo todo lo posible para lograrlo?<\/p>\n<p>Si no, hazlo.<\/p>\n<p>Intenta crear una meta lo m\u00e1s cercana posible a tu objetivo.<\/p>\n<p><u>Es mejor perder por poco un gran objetivo que alcanzar uno muy peque\u00f1o.<\/u><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-14638\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio.jpg\" alt=\"definici\u00f3n muscular este verano\" width=\"830\" height=\"467\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio.jpg 830w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio-600x338.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio-390x220.jpg 390w\" sizes=\"(max-width: 830px) 100vw, 830px\" \/><\/p>\n<h2><strong>Conclusi\u00f3n<\/strong><\/h2>\n<p>Cualquiera que sea tu objetivo, tres meses es tiempo suficiente para lograr buenos resultados.<\/p>\n<p><u>Si te dedicas.<\/u><\/p>\n<p>Si lo que quieres este verano es definici\u00f3n muscular, el mejor momento para empezar fue ayer. El segundo mejor es hoy.<\/p>\n<p>Seguir una dieta adecuada, con un buen entrenamiento que la acompa\u00f1e.<\/p>\n<p>Planifica bien lo que quieres lograr y cu\u00e1ndo quieres lograrlo.<\/p>\n<p>Si sigues todo esto de forma constante, los resultados est\u00e1n garantizados e incluso podr\u00edas sorprenderte.<\/p>\n<p><strong>Aqu\u00ed tambi\u00e9n hay algunos art\u00edculos que pueden serle \u00fatiles en esta etapa.<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">\u00bfCu\u00e1nta prote\u00edna necesito por d\u00eda?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/\"  rel=\"noopener noreferrer\">C\u00f3mo hacer dieta para perder grasa sin morirse de hambre.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">\u00bfQu\u00e9 comer para perder grasa?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">C\u00f3mo ponerse a dieta.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/\"  rel=\"noopener noreferrer\">\u00bfCu\u00e1l es el mejor tipo de cardio?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">\u00bfCu\u00e1nto tiempo debo descansar entre series?<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Defini\u00e7\u00e3o muscular&#8230;ainda este ver\u00e3o Se em Janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem. \u00c9 [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30942,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Alcan\u00e7a a Defini\u00e7\u00e3o Muscular Perfeita para o Ver\u00e3o","_seopress_titles_desc":"Buscas defini\u00e7\u00e3o muscular? Torna os teus m\u00fasculos salientes e a tua barriga lisa com um treino ver\u00e3o eficaz. Descobre como atingir resultados!","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"defini\u00e7\u00e3o,treino 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muscular"],"_yoast_wpseo_focuskw":["defini\u00e7\u00e3o muscular no ver\u00e3o"],"_yoast_wpseo_linkdex":["63"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"tie_post_sub_title":["J\u00e1 falta pouco para o ver\u00e3o, est\u00e1s preparado?"],"tie_featured_use_fea":["yes"],"tie_featured_bg_color":["#ffffff"],"tie_post_head":["standard"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"como ganhar defini\u00e7\u00e3o muscular rapidamente\",\"score\":\"ok\"},{\"keyword\":\"como ganhar defini\u00e7\u00e3o muscular\",\"score\":\"ok\"},{\"keyword\":\"dicas de treino para defini\u00e7\u00e3o muscular\",\"score\":\"ok\"},{\"keyword\":\"treino ver\u00e3o\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"_thumbnail_id":["30942"],"ampforwp_custom_content_editor":["Se em Janeiro as inscri&ccedil;&otilde;es no gin&aacute;sio aumentam, quando o sol come&ccedil;a a dar sinais de vida os gin&aacute;sios enchem.\r\n\r\n&Eacute; o efeito ver&atilde;o e a altura em que muitos procuram a chamada defini&ccedil;&atilde;o muscular.\r\n\r\nNos homens s&atilde;o os abdominais acompanhados por um peito musculado para exibir na praia, enquanto que nas mulheres &eacute; uma barriga lisa com uns membros inferiores de fazer inveja.\r\n\r\nO ideal &eacute; levar o gin&aacute;sio a s&eacute;rio todo o ano, mas se n&atilde;o &eacute; o teu caso, em tr&ecirc;s meses &eacute; poss&iacute;vel conseguir tamb&eacute;m muito bons resultados.\r\n\r\n&lt;strong&gt;Portanto, como &eacute; que te preparas para estar em grande forma este ver&atilde;o?&lt;\/strong&gt;\r\n\r\nPrimeiro que tudo, vamos definir o que &eacute; defini&ccedil;&atilde;o muscular, afinal de contas, &eacute; isso que a maioria procura nesta altura.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;O que &eacute; a defini&ccedil;&atilde;o muscular?&lt;\/strong&gt;&lt;\/h2&gt;\r\nA defini&ccedil;&atilde;o muscular &eacute; quando algu&eacute;m procura tornar os seus m&uacute;sculos mais salientes, ao mesmo tempo que&nbsp;diminui a quantidade de gordura.\r\n\r\n&Eacute; tornar o corpo mais definido,&nbsp;com um aspecto mais atl&eacute;tico e apelativo.\r\n\r\nPor outras palavras, ganhar massa muscular e perder gordura ao mesmo tempo.\r\n\r\nIsto &eacute; algo complicado de atingir, j&aacute; que para ganhar massa muscular precisas de calorias a mais, e para perder gordura precisas de calorias a menos.\r\n\r\n&lt;strong&gt;Portanto, o que &eacute; que fazes?&lt;\/strong&gt;\r\n\r\n&lt;u&gt;Depende.&lt;\/u&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Como conseguir a defini&ccedil;&atilde;o muscular?&lt;\/strong&gt;&lt;\/h2&gt;\r\nSe tiveres alguma massa muscular, mas alguma gordura tamb&eacute;m, segues uma dieta &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;hipocal&oacute;rica&lt;\/a&gt;, acompanhada de um treino de muscula&ccedil;&atilde;o.\r\n\r\nIsto vai-te permitir perder gordura, manter a massa magra, e com isto, os teus m&uacute;sculos v&atilde;o parecer maiores e mais definidos.\r\n\r\nSe por outro lado tens muito pouca massa muscular, mesmo que exista uma pequena quantidade de gordura, deves apostar numa dieta &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;hipercal&oacute;rica&lt;\/a&gt;&nbsp;controlada, acompanhada de um treino com pesos.\r\n\r\nSe estruturares bem o teu plano, isto vai levar a um aumento significativo da tua massa muscular, e diminuir a percentagem de gordura corporal, &agrave; medida que a de massa magra aumenta.\r\n\r\n&lt;strong&gt;Este &eacute; o primeiro passo, definir o tipo de dieta a seguir.&lt;\/strong&gt;\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-14632&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini&ccedil;&atilde;o-muscular-ver&atilde;o.jpg&quot; alt=&quot;defini&ccedil;&atilde;o muscular ver&atilde;o&quot; width=&quot;1200&quot; height=&quot;749&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Sem alimenta&ccedil;&atilde;o, n&atilde;o h&aacute; defini&ccedil;&atilde;o&lt;\/strong&gt;&lt;\/h2&gt;\r\nTu sabes, n&oacute;s sabemos, toda a gente sabe.\r\n\r\nN&atilde;o h&aacute; volta a dar, e se queres realmente atingir os teus objetivos, precisas de uma alimenta&ccedil;&atilde;o apropriada.\r\n\r\n&lt;strong&gt;Precisas de adaptar a tua alimenta&ccedil;&atilde;o ao teu objetivo, em vez de rezar para que o gel redutor funcione.&lt;\/strong&gt;\r\n\r\nUma dieta preenchida apenas com alimentos teoricamente saud&aacute;veis, mas em que consomes mais calorias do que as que queimas, n&atilde;o te vai fazer perder peso. Vai fazer com que ganhes.\r\n\r\nDecide se precisas de uma alimenta&ccedil;&atilde;o hiper ou hipocal&oacute;rica, e elabora a tua dieta&nbsp;tendo isso como base.\r\n\r\n&lt;u&gt;Para al&eacute;m disso, &eacute; importante n&atilde;o s&oacute; ter aten&ccedil;&atilde;o &agrave;s calorias, mas tamb&eacute;m ao que essas calorias te v&atilde;o fornecer.&lt;\/u&gt;\r\n\r\nPrecisas de prote&iacute;nas, hidratos de carbono e gorduras em quantidades suficientes.\r\n\r\nN&atilde;o sabes quanta prote&iacute;na precisas?\r\n\r\nV&ecirc; &lt;a href=&quot;https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;este artigo&lt;\/a&gt; para te ajudar.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Que treino utilizas?&lt;\/strong&gt;&lt;\/h2&gt;\r\nTreinos com altas repeti&ccedil;&otilde;es e sess&otilde;es duplas de cardio?\r\n\r\nN&atilde;o.\r\n\r\nEssa n&atilde;o &eacute; a melhor estrat&eacute;gia para conseguires a t&atilde;o desejada defini&ccedil;&atilde;o muscular.\r\n\r\n&Eacute; obrigat&oacute;rio seguires um plano de treino com pesos, mas n&atilde;o com 50 repeti&ccedil;&otilde;es por s&eacute;rie.\r\n\r\n&lt;strong&gt;O teu objetivo no treino com pesos &eacute; manter, ou ganhar, massa muscular, n&atilde;o queimar o m&aacute;ximo de calorias poss&iacute;vel.&lt;\/strong&gt;\r\n\r\nReduzir as calorias deve ser feito principalmente atrav&eacute;s da alimenta&ccedil;&atilde;o.\r\n\r\n&lt;strong&gt;Depois tens tamb&eacute;m o treino cardio, que embora &uacute;til, deve ser utilizado de forma inteligente.&lt;\/strong&gt;\r\n\r\nE por inteligente significa come&ccedil;ar com menos sess&otilde;es e menos tempo, e ir aumentando de forma gradual.\r\n\r\nN&atilde;o, come&ccedil;ar logo com 2 horas de cardio por dia n&atilde;o &eacute; uma boa estrat&eacute;gia.\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-14636&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver&atilde;o.jpg&quot; alt=&quot;como te preparares para o ver&atilde;o&quot; width=&quot;1182&quot; height=&quot;701&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Planos e prazos&lt;\/strong&gt;&lt;\/h2&gt;\r\nQuando um atleta quer competir, planeia toda a sua prepara&ccedil;&atilde;o, desde a dieta ao treino, com a data da competi&ccedil;&atilde;o como prazo final.\r\n\r\nA competi&ccedil;&atilde;o &eacute; o dia em que pretende estar o mais pr&oacute;ximo poss&iacute;vel da sua forma ideal.\r\n\r\nN&atilde;o precisas de ir competir, mas se o teu objetivo &eacute; estar na tua melhor forma em Julho, coloca este m&ecirc;s como&nbsp;o teu prazo final.\r\n\r\n&lt;strong&gt;Definir um prazo para o teu objetivo torna-o mais real.&lt;\/strong&gt;\r\n\r\nD&aacute; tamb&eacute;m uma sensa&ccedil;&atilde;o de import&acirc;ncia e urg&ecirc;ncia para o atingir, e se &eacute; importante, vais-te esfor&ccedil;ar e dedicar mais por isso.\r\n\r\nVais mesmo faltar ao treino de hoje e comer essa pizza familiar?\r\n\r\nOlha que falta 3 semanas para Julho.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;S&ecirc; realista, mas ambicioso tamb&eacute;m&lt;\/strong&gt;&lt;\/h2&gt;\r\nGanhar 10 kg de massa muscular em tr&ecirc;s meses, enquanto perdes 5 kg de gordura, n&atilde;o &eacute; realista.\r\n\r\nMas tamb&eacute;m n&atilde;o precisas de ter como objetivo perder 2 kg, quando preferias (e conseguias) perder 5.\r\n\r\nS&ecirc; realista, mas tamb&eacute;m ambicioso.\r\n\r\nTra&ccedil;a metas n&atilde;o imposs&iacute;veis, mas tamb&eacute;m n&atilde;o te deixes ficar por objetivos demasiado modestos quando queres muito mais.\r\n\r\n&lt;strong&gt;Qual &eacute; o teu objetivo mesmo?&lt;\/strong&gt;\r\n\r\nEst&aacute;s a fazer tudo aquilo que podes para o atingir?\r\n\r\nSe n&atilde;o, faz.\r\n\r\nTenta criar uma meta o mais pr&oacute;xima poss&iacute;vel do teu objetivo.\r\n\r\n&lt;u&gt;Mais vale falhar por pouco um grande objetivo, do que atingir um muito pequeno.&lt;\/u&gt;\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-14638&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini&ccedil;&atilde;o-gin&aacute;sio.jpg&quot; alt=&quot;defini&ccedil;&atilde;o muscular este ver&atilde;o&quot; width=&quot;830&quot; height=&quot;467&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Conclus&atilde;o&lt;\/strong&gt;&lt;\/h2&gt;\r\nSeja qual for o teu objetivo, tr&ecirc;s meses &eacute; tempo suficiente para conseguires bons resultados.\r\n\r\n&lt;u&gt;Se te dedicares.&lt;\/u&gt;\r\n\r\nSe &eacute; defini&ccedil;&atilde;o muscular que queres este ver&atilde;o, a melhor altura para come&ccedil;ar&nbsp;foi ontem. A segunda melhor &eacute; hoje.\r\n\r\nSegue uma alimenta&ccedil;&atilde;o adequada, com um bom treino a acompanhar.\r\n\r\nPlaneia bem aquilo que queres atingir, e quando o pretendes atingir.\r\n\r\nSe seguires tudo isto de forma consistente, os resultados s&atilde;o garantidos, e talvez at&eacute; te surpreendas a ti&nbsp;pr&oacute;prio.\r\n\r\n&lt;strong&gt;Ficam tamb&eacute;m aqui alguns artigos que te podem ser &uacute;teis nesta fase.&lt;\/strong&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Quanta prote&iacute;na preciso por dia?&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Como fazer dieta para perder gordura sem morrer &agrave; fome.&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;O que comer para perder gordura?&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Como fazer uma dieta.&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Qual &eacute; o melhor tipo de cardio?&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Quanto tempo devo descansar entre s&eacute;ries?&lt;\/a&gt;&lt;\/li&gt;\r\n&lt;\/ul&gt;"],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ilj_linkdefinition":["a:2:{i:0;s:20:\"defini\u00e7\u00e3o muscular\";i:1;s:5:\"Array\";}"],"_metaseo_metatitle":["Como te preparares para este ver\u00e3o"],"_metaseo_metadesc":["J\u00e1 falta pouco para o ver\u00e3o, est\u00e1s preparado? Como conseguires uma boa defini\u00e7\u00e3o muscular ainda este ver\u00e3o."],"psp_status":["a:1:{s:30:\"how to prepare for this summer\";a:4:{s:2:\"kw\";s:30:\"how to prepare for this summer\";s:5:\"score\";s:4:\"35.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:560;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:35:\"como te preparares para este ver\u00e3o\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:104:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the SEO title.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 5 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:35:\"como te preparares para este ver\u00e3o\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";s:4:\"0.50\";s:3:\"msg\";s:223:\"Great, the page title contains 34 characters and it's between 5 and 70 characters, which is the recommended interval. Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page title.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:114:\"se em janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:116:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:118:\"como te preparares para este ver\u00e3o, para, muscular, mais, gordura, tamb\u00e9m, precisas, objetivo, massa, treino, perder\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";i:0;s:3:\"msg\";s:113:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page meta keywords.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:62:\"https:\/\/ginasiovirtual.com\/como-te-preparares-para-este-verao\/\";s:8:\"focus_kw\";s:30:\"how-to-prepare-for-this-summer\";}s:5:\"score\";i:0;s:3:\"msg\";s:109:\"Bad, the focus keyword <strong>how-to-prepare-for-this-summer<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:114:\"se em janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";i:0;s:3:\"msg\";s:123:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:92:\"Great, the page content contains 560 allowed words and the recommended minimum is 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 3 images and 3 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 16 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 4 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 0 &lt;h1&gt;, 7 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 9 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:560;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:138:\"Bad, keyword density is 0%, because the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page content.\";}}}}","a:1:{s:33:\"come prepararsi per questa estate\";a:4:{s:2:\"kw\";s:33:\"come prepararsi per questa estate\";s:5:\"score\";s:4:\"42.5\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:534;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:33:\"come prepararsi per questa estate\";s:8:\"focus_kw\";s:33:\"come prepararsi per questa estate\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 4 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:33:\"come prepararsi per questa estate\";s:8:\"focus_kw\";s:33:\"come prepararsi per questa estate\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 33 characters and it's between 5 and 70 characters, which is the recommended interval. 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        Planos e prazos\\n    \\n        \\n                    7)\\n                S\u00ea realista, mas ambicioso tamb\u00e9m\\n    \\n        \\n                    8)\\n                Conclus\u00e3o\\n    \\n        \\n                    9)\\n                Partilhar\\n    \\n    \\n\\r\\n\\r\\nSe em Janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.\\r\\n\\r\\n\u00c9 o efeito ver\u00e3o e a altura em que muitos procuram a chamada defini\u00e7\u00e3o muscular.\\r\\n\\r\\nNos homens s\u00e3o os abdominais acompanhados por um peito musculado para exibir na praia, enquanto que nas mulheres \u00e9 uma barriga lisa com uns membros inferiores de fazer inveja.\\r\\n\\r\\nO ideal \u00e9 levar o gin\u00e1sio a s\u00e9rio todo o ano, mas se n\u00e3o \u00e9 o teu caso, em tr\u00eas meses \u00e9 poss\u00edvel conseguir tamb\u00e9m muito bons resultados.\\r\\n\\r\\nPortanto, como \u00e9 que te preparas para estar em grande forma este ver\u00e3o?\\r\\n\\r\\nPrimeiro que tudo, vamos definir o que \u00e9 defini\u00e7\u00e3o muscular, afinal de contas, \u00e9 isso que a maioria procura nesta altura.\\r\\nO que \u00e9 a defini\u00e7\u00e3o muscular?\\r\\nA defini\u00e7\u00e3o muscular \u00e9 quando algu\u00e9m procura tornar os seus m\u00fasculos mais salientes, ao mesmo tempo que\u00a0diminui a quantidade de gordura.\\r\\n\\r\\n\u00c9 tornar o corpo mais definido,\u00a0com um aspecto mais atl\u00e9tico e apelativo.\\r\\n\\r\\nPor outras palavras, ganhar massa muscular e perder gordura ao mesmo tempo.\\r\\n\\r\\nIsto \u00e9 algo complicado de atingir, j\u00e1 que para ganhar massa muscular precisas de calorias a mais, e para perder gordura precisas de calorias a menos.\\r\\n\\r\\nPortanto, o que \u00e9 que fazes?\\r\\n\\r\\nDepende.\\r\\nComo conseguir a defini\u00e7\u00e3o muscular?\\r\\nSe tiveres alguma massa muscular, mas alguma gordura tamb\u00e9m, segues uma dieta hipocal\u00f3rica, acompanhada de um treino de muscula\u00e7\u00e3o.\\r\\n\\r\\nIsto vai-te permitir perder gordura, manter a massa magra, e com isto, os teus m\u00fasculos v\u00e3o parecer maiores e mais definidos.\\r\\n\\r\\nSe por outro lado tens muito pouca massa muscular, mesmo que exista uma pequena quantidade de gordura, deves apostar numa dieta hipercal\u00f3rica\u00a0controlada, acompanhada de um treino com pesos.\\r\\n\\r\\nSe estruturares bem o teu plano, isto vai levar a um aumento significativo da tua massa muscular, e diminuir a percentagem de gordura corporal, \u00e0 medida que a de massa magra aumenta.\\r\\n\\r\\nEste \u00e9 o primeiro passo, definir o tipo de dieta a seguir.\\r\\n\\r\\n\\r\\nSem alimenta\u00e7\u00e3o, n\u00e3o h\u00e1 defini\u00e7\u00e3o\\r\\nTu sabes, n\u00f3s sabemos, toda a gente sabe.\\r\\n\\r\\nN\u00e3o h\u00e1 volta a dar, e se queres realmente atingir os teus objetivos, precisas de uma alimenta\u00e7\u00e3o apropriada.\\r\\n\\r\\nPrecisas de adaptar a tua alimenta\u00e7\u00e3o ao teu objetivo, em vez de rezar para que o gel redutor funcione.\\r\\n\\r\\nUma dieta preenchida apenas com alimentos teoricamente saud\u00e1veis, mas em que consomes mais calorias do que as que queimas, n\u00e3o te vai fazer perder peso. Vai fazer com que ganhes.\\r\\n\\r\\nDecide se precisas de uma alimenta\u00e7\u00e3o hiper ou hipocal\u00f3rica, e elabora a tua dieta\u00a0tendo isso como base.\\r\\n\\r\\nPara al\u00e9m disso, \u00e9 importante n\u00e3o s\u00f3 ter aten\u00e7\u00e3o \u00e0s calorias, mas tamb\u00e9m ao que essas calorias te v\u00e3o fornecer.\\r\\n\\r\\nPrecisas de prote\u00ednas, hidratos de carbono e gorduras em quantidades suficientes.\\r\\n\\r\\nN\u00e3o sabes quanta prote\u00edna precisas?\\r\\n\\r\\nV\u00ea este artigo para te ajudar.\\r\\nQue treino utilizas?\\r\\nTreinos com altas repeti\u00e7\u00f5es e sess\u00f5es duplas de cardio?\\r\\n\\r\\nN\u00e3o.\\r\\n\\r\\nEssa n\u00e3o \u00e9 a melhor estrat\u00e9gia para conseguires a t\u00e3o desejada defini\u00e7\u00e3o muscular.\\r\\n\\r\\n\u00c9 obrigat\u00f3rio seguires um plano de treino com pesos, mas n\u00e3o com 50 repeti\u00e7\u00f5es por s\u00e9rie.\\r\\n\\r\\nO teu objetivo no treino com pesos \u00e9 manter, ou ganhar, massa muscular, n\u00e3o queimar o m\u00e1ximo de calorias poss\u00edvel.\\r\\n\\r\\nReduzir as calorias deve ser feito principalmente atrav\u00e9s da alimenta\u00e7\u00e3o.\\r\\n\\r\\nDepois tens tamb\u00e9m o treino cardio, que embora \u00fatil, deve ser utilizado de forma inteligente.\\r\\n\\r\\nE por inteligente significa come\u00e7ar com menos sess\u00f5es e menos tempo, e ir aumentando de forma gradual.\\r\\n\\r\\nN\u00e3o, come\u00e7ar logo com 2 horas de cardio por dia n\u00e3o \u00e9 uma boa estrat\u00e9gia.\\r\\n\\r\\n\\r\\nPlanos e prazos\\r\\nQuando um atleta quer competir, planeia toda a sua prepara\u00e7\u00e3o, desde a dieta ao treino, com a data da competi\u00e7\u00e3o como prazo final.\\r\\n\\r\\nA competi\u00e7\u00e3o \u00e9 o dia em que pretende estar o mais pr\u00f3ximo poss\u00edvel da sua forma ideal.\\r\\n\\r\\nN\u00e3o precisas de ir competir, mas se o teu objetivo \u00e9 estar na tua melhor forma em Julho, coloca este m\u00eas como\u00a0o teu prazo final.\\r\\n\\r\\nDefinir um prazo para o teu objetivo torna-o mais real.\\r\\n\\r\\nD\u00e1 tamb\u00e9m uma sensa\u00e7\u00e3o de import\u00e2ncia e urg\u00eancia para o atingir, e se \u00e9 importante, vais-te esfor\u00e7ar e dedicar mais por isso.\\r\\n\\r\\nVais mesmo faltar ao treino de hoje e comer essa pizza familiar?\\r\\n\\r\\nOlha que falta 3 semanas para Julho.\\r\\nS\u00ea realista, mas ambicioso tamb\u00e9m\\r\\nGanhar 10 kg de massa muscular em tr\u00eas meses, enquanto perdes 5 kg de gordura, n\u00e3o \u00e9 realista.\\r\\n\\r\\nMas tamb\u00e9m n\u00e3o precisas de ter como objetivo perder 2 kg, quando preferias (e conseguias) perder 5.\\r\\n\\r\\nS\u00ea realista, mas tamb\u00e9m ambicioso.\\r\\n\\r\\nTra\u00e7a metas n\u00e3o imposs\u00edveis, mas tamb\u00e9m n\u00e3o te deixes ficar por objetivos demasiado modestos quando queres muito mais.\\r\\n\\r\\nQual \u00e9 o teu objetivo mesmo?\\r\\n\\r\\nEst\u00e1s a fazer tudo aquilo que podes para o atingir?\\r\\n\\r\\nSe n\u00e3o, faz.\\r\\n\\r\\nTenta criar uma meta o mais pr\u00f3xima poss\u00edvel do teu objetivo.\\r\\n\\r\\nMais vale falhar por pouco um grande objetivo, do que atingir um muito pequeno.\\r\\n\\r\\n\\r\\nConclus\u00e3o\\r\\nSeja qual for o teu objetivo, tr\u00eas meses \u00e9 tempo suficiente para conseguires bons resultados.\\r\\n\\r\\nSe te dedicares.\\r\\n\\r\\nSe \u00e9 defini\u00e7\u00e3o muscular que queres este ver\u00e3o, a melhor altura para come\u00e7ar\u00a0foi ontem. 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