{"id":2799,"date":"2014-05-26T21:09:58","date_gmt":"2014-05-26T20:09:58","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=2799"},"modified":"2020-11-02T06:05:26","modified_gmt":"2020-11-02T06:05:26","slug":"entrevista-pedro-miguel-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/entrevista-pedro-miguel\/","title":{"rendered":"Entrevista Pedro Miguel"},"content":{"rendered":"<h1><strong>Entrevista al deportista Pedro Miguel.<\/strong><!--more--><\/h1>\n<ul>\n<li><strong>Nombre<\/strong> : pedro miguel<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/11.jpg\"><br \/>\n<\/a><\/li>\n<li><strong>Edad<\/strong> : 30 a\u00f1os<\/li>\n<li><strong>Altura<\/strong> : 1,70m<\/li>\n<li><strong>Peso<\/strong> : 81kg<\/li>\n<li><strong>7\u00ba puesto en el Campeonato Nacional de Fisicoculturismo hasta 75 kg<\/strong><\/li>\n<\/ul>\n<h2><strong>\u00bfC\u00f3mo y por qu\u00e9 empezaste a entrenar?<\/strong><\/h2>\n<p>Mi primera experiencia deportiva fue, como casi todos los ni\u00f1os, el f\u00fatbol, jugu\u00e9 en los equipos juveniles pero a partir de cierto momento me di cuenta de que no era lo que realmente me gustaba.<\/p>\n<p>Yo tambi\u00e9n ten\u00eda una estructura muy delgada y quer\u00eda ganar m\u00fasculo y tener un cuerpo tonificado y fue en ese momento que decid\u00ed empezar a entrenar, ten\u00eda 17 a\u00f1os.<\/p>\n<p>Recuerdo como si fuera hoy la primera vez que se me abrieron las puertas de un gimnasio, mi amigo y en aquel momento tambi\u00e9n instructor, Paulo Braz, quien me acompa\u00f1\u00f3 durante varios a\u00f1os, me aconsej\u00f3 y me ense\u00f1\u00f3 mucho de lo que hoy s\u00e9.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-5142 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-1024x683.jpg\" alt=\"pedro miguel\" width=\"620\" height=\"414\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-600x400.jpg 600w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h2><strong>\u00bfQu\u00e9 tipo de dieta sigues?<\/strong><\/h2>\n<p>Intento comer sano todo el a\u00f1o, incluso fuera de temporada. No como dulces ni me doy demasiados caprichos, pero si alguna vez me apetece comer algo fuera de mi dieta, no tengo ning\u00fan problema, ya que tengo un metabolismo muy r\u00e1pido y puedo permitirme ese lujo.<\/p>\n<p>Durante la fase de preparaci\u00f3n o precompetici\u00f3n, realizo varias variaciones de d\u00edas altos en carbohidratos, d\u00edas bajos en carbohidratos y d\u00edas sin carbohidratos. La rotaci\u00f3n de d\u00edas y las cantidades se ajustan seg\u00fan los cambios en el cuerpo y, una vez a la semana, hago una comida trampa si lo necesito.<\/p>\n<h3><strong>Ejemplo de dieta<br \/>\n<\/strong><\/h3>\n<p><strong>Comida 1:<\/strong><\/p>\n<ul>\n<li>200ml de claras de huevo (7 claras de huevo)<\/li>\n<li>1 huevo entero<\/li>\n<li>100 g de avena<\/li>\n<li>1 pl\u00e1tano<\/li>\n<li>1 cucharada de suero<\/li>\n<li>1 multivitam\u00ednico<\/li>\n<\/ul>\n<p><strong>Comida 2:<\/strong><\/p>\n<p>(En los d\u00edas que me despierto m\u00e1s tarde, junto con la comida 1)<\/p>\n<ul>\n<li>300ml de claras de huevo (9 claras de huevo)<\/li>\n<li>1 huevo entero<\/li>\n<li>100 g de avena<\/li>\n<\/ul>\n<p><strong>Comida 3:<\/strong><\/p>\n<ul>\n<li>200 g de carne<\/li>\n<li>200g de arroz<\/li>\n<li>Ensalada con aceite de oliva<\/li>\n<li>1 Fruta de tu elecci\u00f3n<\/li>\n<\/ul>\n<p><strong>Comida 4:<\/strong><\/p>\n<ul>\n<li>200 g de carne<\/li>\n<li>200g de arroz<\/li>\n<\/ul>\n<p><strong>Comida 5:<\/strong><\/p>\n<ul>\n<li>200 g de carne<\/li>\n<li>200g de arroz<\/li>\n<\/ul>\n<p><strong>Post-entrenamiento<\/strong><\/p>\n<ul>\n<li>1 cucharada de suero<\/li>\n<li>5g BCAA&#8217;s<\/li>\n<li>5g de glutamina<\/li>\n<li>40 g de carbohidratos r\u00e1pidos<\/li>\n<\/ul>\n<p><strong>Comida 6:<\/strong><\/p>\n<ul>\n<li>300g de pescado (yo alterno entre salm\u00f3n, at\u00fan, merluza, lubina)<\/li>\n<li>200g de arroz<\/li>\n<li>100g de verduras<\/li>\n<li>1 multivitam\u00ednico<\/li>\n<\/ul>\n<p><strong>Comida 7:<\/strong><\/p>\n<ul>\n<li>1 cucharada de suero<\/li>\n<li>50 g de frutos secos<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-8405\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12.jpg\" alt=\"12\" width=\"1024\" height=\"683\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h2><strong>\u00bfQu\u00e9 tipo de formaci\u00f3n sigues?<\/strong><\/h2>\n<p><strong>Me gusta entrenar duro y siempre intento mantener la intensidad alta.<\/strong><\/p>\n<p>Intento no descansar m\u00e1s de 1 minuto entre series, los movimientos se controlan con una cadencia de 4 segundos en la bajada y 2 segundos en la subida, en mi opini\u00f3n no tiene sentido aumentar demasiado la carga si no controlamos totalmente el movimiento.<\/p>\n<p>Hago sesiones de cardio de 30 minutos 2 o 3 veces por semana fuera de temporada y aumento a 50 minutos todos los d\u00edas en las semanas previas a una competici\u00f3n.<\/p>\n<p>A veces incluyo algunas variaciones en el entrenamiento, como entrenamiento en superseries, series gigantes, series negativas, drop-sets en las \u00faltimas series para dar choques y est\u00edmulos diferentes al m\u00fasculo, oblig\u00e1ndolo a reaccionar y evitando que se \u201cadapte\u201d.<\/p>\n<p><em>En el \u00faltimo ejercicio de cada grupo muscular, hago repeticiones hasta el agotamiento si todav\u00eda tengo energ\u00eda para hacerlo, para as\u00ed agotar todas las reservas de gluc\u00f3geno.<\/em><\/p>\n<p><strong>Mi formaci\u00f3n consiste en:<\/strong><\/p>\n<p><strong>Pecho<br \/>\n<\/strong><\/p>\n<ul>\n<li>Press de banca inclinado 4 x 8-10<\/li>\n<li>Press de banca plano 4 x 8-10<\/li>\n<li>Press de banca declinado 4 x 8-10<\/li>\n<li>Press de banca plano con mancuernas 4 x 8-10<\/li>\n<li>Peck Deck o Aperturas \u2013 Hasta el agotamiento<\/li>\n<li>Fondos \u2013 Hasta el agotamiento<\/li>\n<\/ul>\n<p><strong>Atr\u00e1s<\/strong><\/p>\n<ul>\n<li>Remo doblado 4 x 12-10<\/li>\n<li>Peso muerto 4 x 12-10<\/li>\n<li>Fila T 4 x 12-10<\/li>\n<li>Remo con mancuernas 4 x 12-10<\/li>\n<li>Tirador frontal \u2013 Hasta el agotamiento<\/li>\n<li>Dominadas \u2013 Hasta el agotamiento<\/li>\n<\/ul>\n<p><strong>Pierna \u2013 Cu\u00e1driceps<\/strong><\/p>\n<ul>\n<li>Sentadilla 4 x 20-15<\/li>\n<li>Presione 4 x 20-15<\/li>\n<li>Extensi\u00f3n de Pierna 4 x 20-15<\/li>\n<li>Hackear 4 x 20-15<\/li>\n<li>Extensi\u00f3n de piernas \u2013 Hasta el agotamiento<\/li>\n<\/ul>\n<p><strong>Pierna \u2013 Femoral<\/strong><\/p>\n<ul>\n<li>Flexi\u00f3n de piernas (de pie) \u2013 4 x 15-12<\/li>\n<li>Peso muerto (piernas rectas) \u2013 4 x 15-12<\/li>\n<li>Curl de piernas 4 x 15-12<\/li>\n<li>Estocadas 4 x 15-12<\/li>\n<li>Flexi\u00f3n de piernas \u2013 Hasta el agotamiento<\/li>\n<\/ul>\n<p><strong>Hombro<\/strong><\/p>\n<ul>\n<li>Prensa militar 4 x 10-8<\/li>\n<li>Lados 4 x 10-8<\/li>\n<li>Remo alto 4 x 10-8<\/li>\n<li>Vuelos 4 x 10-8<\/li>\n<li>Laterales (posteriores) \u2013 Hasta el agotamiento<\/li>\n<\/ul>\n<p><strong>B\u00edceps<\/strong><\/p>\n<ul>\n<li>Curl con Barra 4 x 10-8<\/li>\n<li>Curl con mancuernas (sentado) 4 x 10-8<\/li>\n<li>Curl Scott 4 x 10-8<\/li>\n<li>Curl con barra en Z \u2013 Hasta el agotamiento<\/li>\n<\/ul>\n<p><strong>tr\u00edceps<\/strong><\/p>\n<ul>\n<li>Tr\u00edceps a la frente 4 x 8-10<\/li>\n<li>Prensa francesa 4 x 8-10<\/li>\n<li>Extractor 4 x 8-10<\/li>\n<li>Tir\u00f3n invertido (o cuerda) \u2013 Hasta el agotamiento<\/li>\n<\/ul>\n<p><strong>Gemelos (3x\/semana)<\/strong><\/p>\n<ul>\n<li>Pantorrilla de pie 4 x 8-5<\/li>\n<li>Prensa de pantorrillas 4 x 8-5<\/li>\n<li>Solear (sentado) 4 x 20-30<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-8407 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2.jpg\" alt=\"gimnasio pedro miguel\" width=\"1949\" height=\"1240\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-300x191.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-768x489.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-1300x827.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-600x382.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-1024x651.jpg 1024w\" sizes=\"(max-width: 1949px) 100vw, 1949px\" \/><\/a><\/p>\n<h2><strong>\u00bfCu\u00e1les son las principales diferencias cuando quieres ganar peso y cuando quieres perder grasa?<\/strong><\/h2>\n<p>Las diferencias est\u00e1n principalmente en la dieta, con una reducci\u00f3n progresiva de los hidratos de carbono y un aumento de la ingesta de prote\u00ednas.<\/p>\n<p>Tambi\u00e9n aumento la intensidad del cardio a 50 minutos al d\u00eda y si es necesario lo hago dos veces al d\u00eda.<\/p>\n<p>Hago variaciones en el entrenamiento con pesas, entrenamiento en superseries o series gigantes, 30\/40 repeticiones y prefiero entrenar con mancuernas en lugar de utilizar m\u00e1quinas.<\/p>\n<h2><strong>\u00bfDe d\u00f3nde viene tu motivaci\u00f3n?<\/strong><\/h2>\n<p>Obviamente tengo varios \u00eddolos o deportistas que admiro, como Shawn Ray, Kevin Levrone, Flex Wheeler, Flex Lewis, Kai Greene o Phil Heath, pero creo que la mayor motivaci\u00f3n es ver los resultados de nuestro esfuerzo, los cambios visibles en nuestro cuerpo, superar los retos diarios, comer cuando no tenemos hambre, entrenar cuando no nos apetece, hacer una repetici\u00f3n m\u00e1s cuando ya no tenemos fuerzas.<\/p>\n<p>Llegar al final y subir al escenario con la sensaci\u00f3n y plena conciencia del deber cumplido es algo indescriptible independientemente de la clasificaci\u00f3n.<\/p>\n<p>Empec\u00e9 a competir este a\u00f1o y fue b\u00e1sicamente una forma de probar qu\u00e9 funciona y qu\u00e9 no, ganar experiencia y aprender. Mis objetivos son evolucionar y crecer a nivel deportivo.<\/p>\n<h2><strong>\u00bfQu\u00e9 suplementos utilizas?<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/a-l-carnitina-funciona\/\"  rel=\"noopener noreferrer\">L-carnitina<\/a><\/li>\n<li>Cafe\u00edna<\/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\">glutamina<\/a><\/li>\n<li>vitargo<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">prote\u00edna de suero<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamina<\/a><\/li>\n<li>Omegas 3 6 y 9<\/li>\n<li>Vitamina C<\/li>\n<li>complejo B<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2826\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2.jpg\" alt=\"mont2\" width=\"987\" height=\"560\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2.jpg 987w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-300x170.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-768x436.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-390x220.jpg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-600x340.jpg 600w\" sizes=\"(max-width: 987px) 100vw, 987px\" \/><\/p>\n<h2><strong>\u00bfAlg\u00fan consejo especial para aquellos que reci\u00e9n empiezan?<\/strong><\/h2>\n<p>Suelo decir que el culturismo no es un deporte, es una forma de vida, si quieres tener un cuerpo \u201cperfecto\u201d no lo conseguir\u00e1s en 3 meses, necesitas plantearte objetivos a largo plazo.<\/p>\n<p><strong>Si fuera f\u00e1cil, todos podr\u00edan hacerlo y s\u00f3lo depende del esfuerzo, dedicaci\u00f3n y disciplina de cada persona para obtener los resultados.<\/strong><\/p>\n<p>Atenci\u00f3n al detalle porque muchas veces lo que marca la diferencia es un conjunto de peque\u00f1as cosas.<\/p>\n<p><strong><em>Si tienes una meta, eres t\u00fa quien debe entrenar, eres t\u00fa quien debe descansar y eres t\u00fa quien debe planificar y preparar tus comidas para el d\u00eda siguiente. \u00a1Nadie lo har\u00e1 mejor que t\u00fa!<\/em><\/strong><\/p>\n<p>Quiero agradecer a mi amigo Paulo Braz por abrirme las puertas del gimnasio y darme a conocer este deporte. A mi &quot;hermano&quot; y compa\u00f1ero de entrenamiento durante muchos a\u00f1os, Rui Pereira, por estar siempre ah\u00ed, apoy\u00e1ndome y motiv\u00e1ndome en cada entrenamiento.<\/p>\n<p>A mi amigo y entrenador Edgar Gomes por todo el apoyo, consejos y por ayudarme a realizar este sue\u00f1o y a Nuno Baptista, con quien tuve el placer de realizar algunos trabajos fotogr\u00e1ficos.<\/p>\n<p>Por \u00faltimo quiero agradecer a mi novia por ser una mujer fant\u00e1stica, por apoyarme siempre, por darme fuerza y por tener la mayor paciencia del mundo!<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/pedro.miguel.5477\" target=\"_blank\">facebook pedro miguel<\/a><\/strong><\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/Nuno.Baptista.fotografia\" target=\"_blank\">Fot\u00f3grafo Nuno Baptista Facebook<\/a><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista al deportista Pedro Miguel.<\/p>","protected":false},"author":1218,"featured_media":34172,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Pedro Miguel: A Ascens\u00e3o no Culturismo Portugu\u00eas","_seopress_titles_desc":"Descubra a trajet\u00f3ria de Pedro Miguel no culturismo, seu treino intenso e dicas de alimenta\u00e7\u00e3o para alcan\u00e7ar um corpo 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