{"id":9818,"date":"2021-10-04T16:32:45","date_gmt":"2021-10-04T15:32:45","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=9818"},"modified":"2022-01-20T20:24:05","modified_gmt":"2022-01-20T20:24:05","slug":"que-comer-para-ganar-masa-muscular","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/o-que-comer-para-ganhar-massa-muscular\/","title":{"rendered":"Que comer para ganar masa muscular"},"content":{"rendered":"<!-- \/wp:post-content -->\r\n\r\n<!-- wp:paragraph -->\r\n<h2><span style=\"color: #000000;\"><strong>\u00bfQu\u00e9 debes comer si tu objetivo es ganar masa muscular?<\/strong><\/span><\/h2>\r\n<p>Est\u00e1s delgada y est\u00e1s harta. Quieres ganar masa muscular.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>O tal vez no eres tan delgado, pero esos m\u00fasculos simplemente no crecen.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">\u00bfEst\u00e1s comiendo bien para ganar m\u00fasculo?<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Este art\u00edculo est\u00e1 dirigido a aquellas personas que realizan entrenamiento con pesas, o est\u00e1n pensando en comenzar, con el simple objetivo de\u2026ganar masa muscular.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Tenga en cuenta que el objetivo es ganar m\u00fasculo, masa magra y no grasa, por lo que es recomendable seguir algunas reglas.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>\u00bfCuales son estas reglas?<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Comencemos con la regla principal, abordemos los alimentos m\u00e1s importantes y tambi\u00e9n aclaremos algunas dudas comunes relacionadas con este tema.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\"} -->\r\n<h2 id=\"h-ganhar-massa-muscular-o-essencial-1\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Ganar masa muscular, lo imprescindible<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Como escribimos en el art\u00edculo sobre <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">que comer para perder grasa<\/a>, la gran diferencia entre una dieta para ganar masa muscular y una para perder grasa no son los alimentos, sino las cantidades.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Puedes utilizar exactamente los mismos alimentos, independientemente del objetivo, siempre es necesario cambiar las cantidades, en este caso para m\u00e1s.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ahora bien, por supuesto que hay alimentos que encajan mejor en una dieta para ganar masa muscular, los alimentos con m\u00e1s calor\u00edas son bienvenidos.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>En primer lugar, como ya os habr\u00e1 comentado, tendr\u00e9is que comer bastante, pero esta cantidad debe ser controlada y no excesiva, sobre todo para aquellas personas que tienen facilidad para ganar peso.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><em><strong>Ver art\u00edculo:<\/strong><\/em>\u00a0<a href=\"https:\/\/ginasiovirtual.com\/como-ganhar-massa-muscular-e-nao-gordura-este-inverno\/\">C\u00f3mo ganar masa muscular (no grasa)<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Ganar peso es f\u00e1cil, s\u00f3lo hay que comer MUCHO, pero ganar masa magra es un poco diferente.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Necesitar\u00e1s seguir una dieta. <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">hipercal\u00f3rico.<\/a>\u00a0<\/p>\r\n<p>En otras palabras, tendr\u00e1s que consumir m\u00e1s calor\u00edas de las que quemas, y esto es obligatorio.<\/p>\r\n<p>Esto es lo que encontrar\u00e1s en todas las dietas para ganar masa muscular, excepto aquellas que no funcionan.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Mucha prote\u00edna, muchos carbohidratos y algunas grasas tambi\u00e9n.<\/p>\r\n<p>Necesitar\u00e1s todos estos macronutrientes para desarrollar esos m\u00fasculos.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>No lo olvides, es <span style=\"text-decoration: underline;\">OBLIGATORIO<\/span> consumes m\u00e1s calor\u00edas de las que quemas, sin esto no hay cubo de prote\u00ednas que te salve.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Si no sabe cu\u00e1ntas calor\u00edas necesita, consulte <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\">Este art\u00edculo<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ah, y no pienses en ganar grasa para convertirla en m\u00fasculo.<\/p>\r\n<p>A menos que seas un mago, es imposible transformar la grasa en m\u00fasculo.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":12283} -->\r\n<figure class=\"wp-block-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"682\" class=\"wp-image-12283 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1.jpg\" alt=\"que comer para ganar masa muscular\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-610x406.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-20x13.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n<!-- \/wp:image -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-alimentos-a-utilizar\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Alimentos para usar<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ahora que ya conoces la regla n\u00famero uno para ganar m\u00fasculo, pasemos al t\u00edtulo de este art\u00edculo.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<h3 style=\"text-align: left;\"><strong>\u00bfQu\u00e9 debes comer para ganar masa muscular?<\/strong><\/h3>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Debes consumir fuentes de prote\u00ednas de calidad, carbohidratos complejos y grasas.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Aqu\u00ed te dejamos una buena lista de alimentos para ganar masa muscular.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Prote\u00ednas<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Pollo<\/li>\r\n<li>Per\u00fa<\/li>\r\n<li>carne roja<\/li>\r\n<li>cualquier pez<\/li>\r\n<li>latas de at\u00fan<\/li>\r\n<li>Huevos<\/li>\r\n<li>Queso fresco bajo en grasa<\/li>\r\n<li>queso quark<\/li>\r\n<li>Prote\u00edna en polvo<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Hidratos de carbono<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Avena<\/li>\r\n<li>Arroz<\/li>\r\n<li>Pasta<\/li>\r\n<li>Pan<\/li>\r\n<li>Papa dulce<\/li>\r\n<li>Frijol<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Grasas<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Frutos secos<\/li>\r\n<li>Aceite<\/li>\r\n<li>Mantequilla de man\u00ed<\/li>\r\n<li>mantequilla de almendras<\/li>\r\n<li>aceite de pescado<\/li>\r\n<li>*La carne roja, el pescado azul y las yemas de huevo son fuentes importantes de grasa.<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"wide\"} -->\r\n<h2 id=\"h-s-posso-comer-isso\" class=\"alignwide has-text-align-center\" style=\"text-align: left;\"><strong>\u00bf\u00a1S\u00f3lo puedo comer esto!?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Para aquellos que leyeron el art\u00edculo sobre <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">que comer para perder grasa<\/a>Probablemente te est\u00e9s rascando la cabeza ahora mismo.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Los alimentos recomendados no var\u00edan mucho, de hecho, salvo la inclusi\u00f3n de carnes rojas y alg\u00fan pescado, el resto es pr\u00e1cticamente igual.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Recuerda lo que le\u00edste arriba.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>\u201cPuedes utilizar exactamente los mismos alimentos, independientemente del objetivo, siempre es necesario variar las cantidades, en este caso para m\u00e1s\u201d.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>En primer lugar, lo que importa (de nuevo) son las cantidades.<\/p>\r\n<p>En segundo lugar, estos son los alimentos recomendados para servir como base de tu dieta, lo que no quiere decir que deban ser los \u00fanicos alimentos que utilices diariamente.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Nuevamente, estas son fuentes de prote\u00ednas de calidad, carbohidratos complejos y grasas esenciales.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ahora bien, aparte de a\u00f1adir carne roja y pescado azul, \u00bfno cambi\u00e1is nada m\u00e1s?<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><u>Puedes cambiar si quieres.<\/u><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:image {\"align\":\"center\",\"id\":13701} -->\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"aligncenter wp-image-13701\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta.jpg\" alt=\"Varios alimentos para ganar masa muscular.\" width=\"1000\" height=\"750\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta.jpg 1000w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-610x458.jpg 610w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\r\n<\/div>\r\n<!-- \/wp:image -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-consist-ncia\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Consistencia<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>En una dieta para ganar masa muscular tienes mucha m\u00e1s libertad para incluir alimentos que te\u00f3ricamente son menos recomendables, y teniendo en cuenta que <span style=\"text-decoration: underline;\">Lo m\u00e1s importante para obtener buenos resultados es la constancia.<\/span>Ten esto en cuenta al planificar tu dieta.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Si no te gusta la avena y crees que no podr\u00e1s comerla todos los d\u00edas como refrigerio, incluye otra fuente de carbohidratos.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>\u00bfOdias la carne de pavo?<\/p>\r\n<p>No es necesario comerlo, utiliza otra fuente de prote\u00edna.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>De la lista anterior, \u00bfqu\u00e9 alimentos te gustan y cu\u00e1les odias?<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Intenta incluir tantos alimentos como sea posible en la lista, pero los que odias, los odias. No los utilices<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><u>No existen alimentos obligatorios ni irremplazables.<\/u><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Lo ideal es siempre construir tu dieta, como explicamos <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">en este articulo.<\/a>\u00a0<\/p>\r\n<p>Para quienes no se lo propongan, utilizar estos alimentos como base, en buena cantidad, ya supone una gran ventaja frente a quienes no prestan ninguna atenci\u00f3n a su alimentaci\u00f3n.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Utilice una fuente de prote\u00edna en cada comida, comb\u00ednela con una fuente de carbohidratos y\/o grasas y coma varias comidas a lo largo del d\u00eda de esta manera.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>No olvides incluir verduras en tu dieta, son imprescindibles, y beber al menos 1,5L de agua al d\u00eda.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"level\":3,\"align\":\"center\"} -->\r\n<h2 id=\"h-quantas-vezes-devo-comer-por-dia\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>\u00bfCu\u00e1ntas veces debo comer al d\u00eda?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>No existe un n\u00famero exacto y no es necesario realizar 7 u 8 comidas al d\u00eda para evitar el catabolismo.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Preoc\u00fapese m\u00e1s por alcanzar los valores de macronutrientes que necesita diariamente que por la cantidad de comidas que consume.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Por regla general, comer cada 3\/4 horas es un buen patr\u00f3n.<\/p>\r\n<p>Ahora bien, si por motivos profesionales s\u00f3lo puedes comer 4 veces al d\u00eda, eso no significa que no vayas a progresar, simplemente tendr\u00e1s que comer comidas m\u00e1s abundantes.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"level\":3,\"align\":\"center\"} -->\r\n<h2 id=\"h-o-que-devo-comer-antes-e-depois-do-treino-e-antes-de-dormir\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>\u00bfQu\u00e9 debo comer antes y despu\u00e9s de entrenar? \u00bfY antes de dormir?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Encuentras la respuesta a lo que debes comer antes y despu\u00e9s de entrenar <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-e-depois-do-treino\/\"  rel=\"noopener noreferrer\">en este articulo<\/a>En cuanto a qu\u00e9 comer antes de ir a la cama, <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-de-dormir\/\"  rel=\"noopener noreferrer\">ver aqu\u00ed<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-que-suplementos-devo-utilizar\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>\u00bfQu\u00e9 suplementos debo utilizar?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>En cuanto a los suplementos, <span style=\"text-decoration: underline;\">No existe ning\u00fan suplemento que tenga un efecto DR\u00c1STICO en tus resultados.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Dicho esto, algunos de ellos pueden suponer una ayuda importante y suponer un valor a\u00f1adido, como por ejemplo <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">prote\u00edna en polvo<\/a> y el <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">creatina<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Si quieres saber m\u00e1s sobre los suplementos para ganar masa muscular, puedes encontrar <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-suplementos-para-ganhar-musculo\/\"  rel=\"noopener noreferrer\">aqu\u00ed<\/a> Varias sugerencias.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:image {\"align\":\"center\",\"id\":9839} -->\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"aligncenter wp-image-9839\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina.jpg\" alt=\"batido de proteinas para ganar masa muscular\" width=\"600\" height=\"400\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina-20x13.jpg 20w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\r\n<\/div>\r\n<!-- \/wp:image -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-dois-problemas-muito-comuns\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Dos problemas (muy) comunes<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"left\",\"level\":3,\"align\":\"center\"} -->\r\n<h3 id=\"h-ganhar-peso-muito-depressa\" class=\"has-text-align-left\"><strong>Aumentar de peso demasiado r\u00e1pido<\/strong><\/h3>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>En la primera semana ganas 2kg, en la segunda otros 2, en la tercera ganas 3 y al final del mes has ganado un total de 10kg.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>\u00a1Felicitaciones! \u00a1Acabas de ganar una tonelada de grasa!<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Es imposible ganar 10 kg de masa magra por mes, y ganar peso demasiado r\u00e1pido no es se\u00f1al de buenos resultados.<\/p>\r\n<p>Es una se\u00f1al de calor\u00edas extra.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>No lo olvides: cuanto m\u00e1s grasa ganes, m\u00e1s tiempo pasar\u00e1s quem\u00e1ndola en la cinta y en la cocina.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Para ayudarte, consulta el art\u00edculo <a href=\"https:\/\/ginasiovirtual.com\/como-ganhar-massa-muscular-e-nao-gordura-este-inverno\/\">C\u00f3mo ganar masa muscular (no grasa)<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"level\":3,\"align\":\"center\"} -->\r\n<h3 id=\"h-estar-sempre-igual\"><strong>ser siempre el mismo<\/strong><\/h3>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>La b\u00e1scula no sube, tus brazos no crecen, tu pecho no aumenta y tu porcentaje de grasa corporal no cambia.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>\u00bfLo que se pasa?<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Siempre eres el mismo.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Aumentar las calor\u00edas. <\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><u>Si tuvieras un exceso de calor\u00edas habr\u00eda cambios, incluso si fueran s\u00f3lo aumentos de grasa.<\/u><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Si tu problema es no poder comer m\u00e1s, tienes <a href=\"https:\/\/ginasiovirtual.com\/como-ganhares-peso\/\"  rel=\"noopener noreferrer\">aqu\u00ed<\/a> algunos consejos que pueden ayudarte.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Tenga en cuenta que si despu\u00e9s de solo una semana de entrenamiento se encuentra en la misma situaci\u00f3n, esto no se aplica a usted.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Estos son s\u00f3lo dos errores muy comunes, pero encontrar\u00e1s muchos m\u00e1s en el art\u00edculo. <a href=\"https:\/\/ginasiovirtual.com\/nao-tenho-resultados-no-ginasio-e-agora\/\">No tengo resultados en el gimnasio, \u00bfy ahora qu\u00e9?<\/a><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-treino-de-muscula-o\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Entrenamiento de culturismo<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Finalmente, a pesar de que el tema era qu\u00e9 comer, era imposible no abordar el entrenamiento cuando el objetivo es ganar masa muscular.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>A diferencia de cuando hablamos de p\u00e9rdida de grasa, donde es posible hacerlo sin entrenamiento, <span style=\"text-decoration: underline;\">Es imposible tener ganancias significativas de masa magra sin entrenamiento.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Adem\u00e1s, una dieta perfecta no sirve de nada si tu entrenamiento es deficiente.<\/p>\r\n<p>Sin est\u00edmulo, el m\u00fasculo no crece.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Establece un buen plan de entrenamiento y s\u00edguelo constantemente.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Elegir <a href=\"https:\/\/ginasiovirtual.com\/os-melhores-exercicios-de-ginasio\/\" data-schema-attribute=\"\">buenos ejercicios<\/a>, aumenta de peso e intenta aumentar las cargas regularmente con una buena t\u00e9cnica.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Consulta nuestra secci\u00f3n completa de art\u00edculos de formaci\u00f3n <a href=\"https:\/\/ginasiovirtual.com\/category\/treino\/\">aqu\u00ed<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Cuanto mejor sea tu entrenamiento y compromiso, mejores ser\u00e1n tus resultados nutricionales. Y viceversa.<\/p>\r\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-38703\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino.jpg\" alt=\"que comer para ganar masa muscular y hacer ejercicio\" width=\"1500\" height=\"844\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-1300x731.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-16x9.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-610x343.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-390x220.jpg 390w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-o-que-comer-para-ganhar-massa-muscular-a-conclus-o\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Qu\u00e9 comer para ganar masa muscular, la conclusi\u00f3n<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Siga una dieta alta en calor\u00edas con una <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\">buena cantidad de prote\u00ednas<\/a>, pero tambi\u00e9n carbohidratos y <a href=\"https:\/\/ginasiovirtual.com\/quanta-gordura-preciso-por-dia\/\" data-schema-attribute=\"\">grasas<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Adem\u00e1s, no te limites a comer pollo y batatas s\u00f3lo porque se consideran alimentos limpios.<\/p>\r\n<p>Puedes y debes variar tus elecciones de alimentos, siempre que se ajusten a tus valores diarios de macronutrientes.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Te aconsejamos que veas <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">Este art\u00edculo<\/a> para comprender mejor c\u00f3mo elaborar una dieta de una manera sencilla y eficaz.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Por \u00faltimo, no olvides que el secreto est\u00e1 en la constancia d\u00eda tras d\u00eda, mes tras mes. Tenga paciencia y piense a largo plazo.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ah, y no te olvides de entrenar todos los grupos musculares.<\/p>\r\n<p>S\u00ed, las piernas tambi\u00e9n son parte del cuerpo.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Si tienes alguna pregunta, simplemente utiliza el \u00e1rea de comentarios a continuaci\u00f3n.<\/strong><\/p>\r\n<!-- \/wp:paragraph -->","protected":false},"excerpt":{"rendered":"<p>O que deves comer se o teu objetivo \u00e9 ganhar massa muscular \u00c9s magro e est\u00e1s farto. Queres ganhar massa muscular. 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