{"id":10662,"date":"2016-03-22T19:28:23","date_gmt":"2016-03-22T19:28:23","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=10662"},"modified":"2021-07-03T00:10:12","modified_gmt":"2021-07-02T23:10:12","slug":"remise-en-forme-nouvelle-mode-cette-asservissement-les-gens-regimes-irrationnels","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/moda-fitness-e-regras-sem-sentido\/","title":{"rendered":"Le fitness, la nouvelle mode qui asservit \u00e0 des r\u00e9gimes irrationnels"},"content":{"rendered":"<h2><strong>A moda fitness e os seus mitos sem sentido<\/strong><\/h2>\n\n<p>Nos \u00faltimos tempos, o fitness tem-se tornado numa \u00e1rea em crescimento e cada vez mais surgem novos entusiastas, fazendo com que os gin\u00e1sios n\u00e3o tenham m\u00e3os a medir.<\/p>\n<p>Francamente fico contente, \u00e9 bom ver que as pessoas, na generalidade, se preocupam cada vez mais com a sua sa\u00fade e composi\u00e7\u00e3o corporal.<\/p>\n<p>No entanto, e n\u00e3o querendo ser mal interpretado, o problema passa por muitas pessoas com apenas um m\u00eas de treino no gin\u00e1sio, j\u00e1 se considerarem capazes de prescrever treinos e dietas, quando no fundo lhes faltam duas coisas essenciais:<\/p>\n<ul>\n<li>Background cient\u00edfico<\/li>\n<li>Experi\u00eancia<\/li>\n<\/ul>\n<p>E n\u00e3o, duas semanas seguidas no gin\u00e1sio n\u00e3o chegam, e uma hora no Wikip\u00e9dia tamb\u00e9m n\u00e3o.<\/p>\n<p>Embora a experi\u00eancia tenha um peso fulcral, h\u00e1 aspectos que n\u00e3o podem ser descurados, em que a\u00a0componente cient\u00edfica \u00e9 um deles, e felizmente h\u00e1 diversos estudos realizados e cientificamente comprovados na \u00e1rea do fitness, sobre dietas e treinos.<\/p>\n<p><span style=\"text-decoration: underline;\">Neste artigo, em particular, irei focar-me essencialmente na dieta.<\/span><\/p>\n<p>No que \u00e0s dietas diz respeito, s\u00e3o diversos os assuntos que t\u00eam sido vulgarizados e que passarei a descrever de seguida.<\/p>\n<h1 style=\"text-align: center;\"><strong>N\u00e3o misturar hidratos de carbono com gordura?<\/strong><\/h1>\n<p>H\u00e1 que ter em aten\u00e7\u00e3o o seguinte: desde que cumpram as vossas necessidades cal\u00f3ricas (macros), poder\u00e3o comer a vossa ta\u00e7a de aveia cheia de manteiga de amendoim!<\/p>\n<p><span style=\"text-decoration: underline;\">Esque\u00e7am as fadas milagrosas e os truques que fazem perder barriga!<\/span><\/p>\n<p>Deixo-vos o seguinte estudo:<\/p>\n<blockquote><p>\u201cThe effects of 3 diets consisting of roughly 1400 kcals each for 8 weeks, followed by 4 weeks of maintenance. The diets had the following macronutrient proportions: a) very low fat (70% carb, 10% fat, 20% protein), b) high unsaturated fat (50% carb, 30% fat, 20% protein), and c) very low carb (4% carb, 61% fat, 35% protein).\u201d(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1368980\/\" target=\"_blank\" rel=\"noopener\">1<\/a>)<\/p><\/blockquote>\n<p>N\u00e3o existiram diferen\u00e7as significativas em ambos os grupos.<\/p>\n<p>Provas s\u00e3o provas.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio.jpg\" rel=\"attachment wp-att-10663\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-10663 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio.jpg\" alt=\"moda fitness ginasio\" width=\"768\" height=\"576\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-610x458.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-20x15.jpg 20w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>N\u00e3o se deve comer hidratos de carbono \u00e0 noite?<\/strong><\/h1>\n<p>Na verdade, n\u00e3o existe nada de m\u00e1gico em reduzir a ingest\u00e3o de hidratos de carbono a partir de uma certa hora do dia.<\/p>\n<p>A n\u00e3o ser em pessoas com dificuldades em controlar o apetite, e que ao atacar os hidratos de carbono a esta hora, n\u00e3o consigam parar de comer.<\/p>\n<p>Normalmente, esta t\u00e9cnica funciona porque na maioria dos casos faz com que as pessoas acabem por ter, consequentemente, uma ingest\u00e3o cal\u00f3rica menor.<\/p>\n<p><strong>Nesse sentido, reduzir os hidratos de carbono \u00e0 noite funciona?<\/strong><\/p>\n<p>Normalmente sim, porque tendencialmente v\u00e3o reduzir calorias.<\/p>\n<p>Da mesma forma que n\u00e3o ingerir o pequeno-almo\u00e7o representaria logo uma redu\u00e7\u00e3o cal\u00f3rica di\u00e1ria, pois est\u00e1-se a abolir uma refei\u00e7\u00e3o (Jejum intermitente).<\/p>\n<p>Em ambos os casos, o benef\u00edcio para a perda de peso \u00e9 a redu\u00e7\u00e3o cal\u00f3rica, sendo a base para um processo de recomposi\u00e7\u00e3o corporal.<\/p>\n<p>H\u00e1 anos que 30-40% das minhas calorias (por vezes at\u00e9 200g+ hidratos) s\u00e3o ingeridas na minha \u00faltima refei\u00e7\u00e3o, depois das 18h e antes de ir dormir.<\/p>\n<p>Nunca tive quaisquer problemas em perder gordura com este m\u00e9todo, nem as pessoas que utilizaram os nossos protocolos at\u00e9 hoje (os meus guinea pigs).<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hidratos.jpg\" rel=\"attachment wp-att-10684\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10684\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hidratos.jpg\" alt=\"hidratos\" width=\"888\" height=\"484\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hidratos.jpg 888w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hidratos-300x164.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hidratos-768x419.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hidratos-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hidratos-610x332.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hidratos-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hidratos-600x327.jpg 600w\" sizes=\"(max-width: 888px) 100vw, 888px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>O a\u00e7\u00facar\u00a0faz mal, \u00e9 t\u00f3xico e engorda?<\/strong><\/h1>\n<p>Ser\u00e1 t\u00e3o rid\u00edculo e exagerado dizer-se isto, como dizer que o sal \u00e9 t\u00f3xico!<\/p>\n<p>A dose letal (LD50) de a\u00e7\u00facar \u00e9 cerca de 30g por kilo de peso corporal, ou seja, um homem de 80 kg teria de ingerir 2,4kg de a\u00e7\u00facar.<\/p>\n<p>O sal, por sua vez, tem uma dose letal (LD50) de 3g por kilo de peso corporal.<\/p>\n<p>Ser\u00e1 que podemos considerar que o sal \u00e9 dez vezes mais t\u00f3xico do que o a\u00e7\u00facar?<\/p>\n<p>Hoje em dia, a fruta \u00e9 rotulada, na maioria das vezes, como pouco ben\u00e9fica e cheia de a\u00e7\u00facar. Na verdade, trata-se de um alimento repleto de vitaminas, fibras e outros micronutrientes.<\/p>\n<p>Como pode este alimento ser considerado mau?<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/a\u00e7\u00facar.jpg\" rel=\"attachment wp-att-10682\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10682\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/a\u00e7\u00facar.jpg\" alt=\"a\u00e7\u00facar\" width=\"768\" height=\"420\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/a\u00e7\u00facar.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/a\u00e7\u00facar-300x164.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/a\u00e7\u00facar-600x328.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>O \u00edndice glic\u00e9mico<\/strong><\/h1>\n<p>Coberto j\u00e1 em grande parte pelo meu colega <a href=\"https:\/\/www.facebook.com\/francisco.c.carrega\" target=\"_blank\" rel=\"noopener\">Francisco Cordeiro Carrega<\/a>, ficam apenas mais alguns pensamentos meus sobre a forma como as pessoas que espalham o mito do IG, s\u00e3o as mesmas que s\u00e3o pouco ortodoxas nas alturas de escolher a sua alimenta\u00e7\u00e3o.<\/p>\n<p>Escolhendo o exemplo das bolachas de arroz, t\u00e3o conhecidas no mundo do fitness.<\/p>\n<p>Se avaliarmos estas bolachas com o mesmo olhar que t\u00eam sido avaliados outros alimentos, poder-se-\u00e1 afirmar que estamos perante um tipo de alimento que n\u00e3o passa de lixo processado, n\u00e3o sendo nada ben\u00e9fico em termos nutricionais.<\/p>\n<p>No entanto, provavelmente \u00e9 o alimento mais utilizado nas dietas de perda de peso e tamb\u00e9m muito usado por atletas em prepara\u00e7\u00e3o para prova.<\/p>\n<p><strong>Nesta l\u00f3gica, se as bolachas de arroz t\u00eam um IG alto, n\u00e3o deveriam os atletas ter uma m\u00e1 prepara\u00e7\u00e3o e apresentarem-se em m\u00e1 forma?<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">A bem da verdade, n\u00e3o \u00e9 nada disso que se verifica.<\/span><\/p>\n<p>Estamos, mais uma vez, perante especula\u00e7\u00f5es e assuntos mal contextualizados ao longo do tempo.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness.png\" rel=\"attachment wp-att-10666\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10666\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness.png\" alt=\"indice glicemico ginasio fitness\" width=\"1140\" height=\"722\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness.png 1140w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness-300x190.png 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness-768x486.png 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness-18x12.png 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness-1024x649.png 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness-600x380.png 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness-610x386.png 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/indice-glicemico-ginasio-fitness-20x13.png 20w\" sizes=\"(max-width: 1140px) 100vw, 1140px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Saud\u00e1vel?<\/strong><\/h1>\n<p>Por fim, quero-vos falar um pouco da chamada\u00a0zona azul.<\/p>\n<p><strong>O que \u00e9 a zona azul?<\/strong><\/p>\n<p>Comparando v\u00e1rias zonas mundiais, existe a chamada zona azul, que s\u00e3o as cinco popula\u00e7\u00f5es com a maior esperan\u00e7a m\u00e9dia de vida e com menor taxa de doen\u00e7as cr\u00f3nicas e degenerativas.<\/p>\n<p><strong>Este estudo levado a cabo por Dan Buettner conclui que estas popula\u00e7\u00f5es t\u00eam em comum o seguinte:<\/strong><\/p>\n<ul>\n<li>A alimenta\u00e7\u00e3o \u00e9 largamente \u00e0 base de planta\u00e7\u00f5es<\/li>\n<li>N\u00e3o t\u00eam tend\u00eancia a comer excessivamente<\/li>\n<li>Os alimentos s\u00e3o de produ\u00e7\u00e3o local e consumo caseiro (pouco h\u00e1bito de &#8220;comer fora&#8221;)<\/li>\n<li>O macronutriente predominante s\u00e3o os hidratos de carbono, maioritariamente amil\u00e1ceos\/f\u00e9culas<\/li>\n<li>Estes grupos utilizam imensas leguminosas (feij\u00e3o preto, soja, lentilhas, etc)<\/li>\n<li>Das cinco zonas analisadas, tr\u00eas delas s\u00e3o consumidores regulares de caf\u00e9<\/li>\n<li>Das cinco zonas analisadas, quatro delas s\u00e3o consumidores regulares de \u00e1lcool (vinho maioritariamente)<\/li>\n<li>Todas as cinco zonas consomem gr\u00e3os e leguminosas<\/li>\n<\/ul>\n<p><strong>Este estudo leva-me a concluir que se deve evitar os seguintes aspectos numa dieta:<\/strong><\/p>\n<ul>\n<li>Evitar qualquer grupo alimentar<\/li>\n<li>O que pode ser considerado uma dieta saud\u00e1vel? Atingir aproximadamente a vossa necessidade di\u00e1ria de macronutrientes<\/li>\n<li>A maior parte da vossa alimenta\u00e7\u00e3o deve ser composta por alimentos integrais, o menos refinado poss\u00edvel<\/li>\n<li>Deixar uma parte da vossa dieta para pequenas &#8220;loucuras&#8221;, ou seja, alimentos que t\u00eam sido aclamados pouco saud\u00e1veis (10-20%)<\/li>\n<li>Ignorar a dieta de terceiros e seguir a dieta que inclui comidas que voc\u00eas toleram e gostam<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-fitness-dieta.jpg\" rel=\"attachment wp-att-10667\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10667\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-fitness-dieta.jpg\" alt=\"ginasio fitness dieta\" width=\"756\" height=\"427\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-fitness-dieta.jpg 756w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-fitness-dieta-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-fitness-dieta-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-fitness-dieta-390x220.jpg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-fitness-dieta-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-fitness-dieta-610x345.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ginasio-fitness-dieta-600x339.jpg 600w\" sizes=\"(max-width: 756px) 100vw, 756px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Abordagens<\/strong><\/h2>\n<p>Por fim, gostaria de salientar que as pessoas t\u00eam tentado descredibilizar v\u00e1rias abordagens, apelidando uns de &#8220;bro&#8217;s&#8221; e outros de &#8220;IIFYMER&#8217;S&#8221;.<\/p>\n<p>Na minha opini\u00e3o, existe uma grande diferen\u00e7a entre fazer encaixar um chocolate snickers na minha dieta e fazer a minha dieta somente de snickers.<\/p>\n<p><span style=\"text-decoration: underline;\">N\u00e3o recomendarei, nunca, uma dieta feita somente de alimentos processados, como uma dieta equilibrada e saud\u00e1vel a longo prazo. <\/span><\/p>\n<p>Por\u00e9m, n\u00e3o abdiquem nunca de um jantar de amigos, ou de levar a namorada a comer um gelado, porque &#8220;n\u00e3o \u00e9 saud\u00e1vel&#8221;, ou porque n\u00e3o sabem as macros.<\/p>\n<p>\u00c9 muito importante que n\u00e3o usem a desculpa de, neste dias, comerem este mundo e o outro.<\/p>\n<p><span style=\"text-decoration: underline;\">No fundo, basta fazer uma gest\u00e3o e ingest\u00e3o de macros de forma equilibrada e inteligente.<\/span><\/p>\n<p><strong>Palavras finais de Tom Venuto:<\/strong><\/p>\n<blockquote><p>&#8220;Changing your attitude is a simple matter of changing the way you look at things. Zooming in on the details, getting the big, panoramic picture, or seeing things from the other side can sometimes change everything.&#8221;<\/p><\/blockquote>\n<h2 style=\"text-align: center;\"><strong>Estudos<\/strong><\/h2>\n<p><strong>Para terminar, ficam aqui alguns estudos e experi\u00eancias interessantes.<\/strong><\/p>\n<p><strong><a href=\"http:\/\/toobbox.com\/blog\/eat-mcdonalds-for-30-days-and-get-ripped\/\" target=\"_blank\" rel=\"noopener\">A dieta do McDonald&#8217;s<\/a><\/strong><\/p>\n<p>O Chazz Weaver seguiu uma dieta durante trinta dias com 121 refei\u00e7\u00f5es no McDonald&#8217;s.<\/p>\n<p>Perdeu 3,6kg e as an\u00e1lises deram resultados melhores.<\/p>\n<p><strong>A dieta do Twinkie<\/strong><\/p>\n<p>Mark Haub, professor de nutri\u00e7\u00e3o humana na universidade do estado do Kansas, levou a cabo uma dieta somente composta de fast food e snacks.<\/p>\n<p>Consumiu cerca de 1800 kcal por dia, perdeu cerca de 4kg e as suas an\u00e1lises mostram melhorias.<\/p>\n<p><strong><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21475137\" target=\"_blank\" rel=\"noopener\">Hidratos de carbono \u00e0 noite<\/a><\/strong><\/p>\n<p>Neste estudo, 78 policias foram separados em dois grupos, em que um dos grupos ingeriu a maior parte dos hidratos de carbono \u00e0 noite, e o outro grupo consumiu os hidratos de carbono ao longo do dia.<\/p>\n<p>O n\u00famero de calorias ao final do dia foi id\u00eantico, tal como o r\u00e1cio de nutrientes.<\/p>\n<p><span style=\"text-decoration: underline;\">O que aconteceu?<\/span><\/p>\n<p>O grupo que ingeriu a maior parte dos hidratos de carbono \u00e0 noite, n\u00e3o s\u00f3 perdeu mais peso, como obteve uma resposta hormonal superior.<\/p>\n<p><strong>Artigo escrito pela Team Sik Nutrition<\/strong><\/p>\n<p>[author image=&#8221;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/logo-sik.jpg&#8221; ]A Team Sik Nutrition, \u00e9 um grupo recente de pessoas apaixonadas pelo mundo do Fitness. O foco da Team \u00e9 guiar, educar e motivar os interessados em atingir os seus objectivos quer de sa\u00fade, quer de condi\u00e7\u00e3o f\u00edsica\/performance. Toda esta partilha \u00e9 baseada em factos cient\u00edficos e experi\u00eancia dos integrantes da Team.<\/p>\n<p>O CEO da Team Sik Nutrition, \u00e9 o Jo\u00e3o Gon\u00e7alves. Powerlifter amador, apaixonado pelo Fitness e pela escrita de artigos.<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/Team-SikNutrition-621079038001518\" target=\"_blank\" rel=\"noopener\">Facebook Team Sik Nutrition<\/a><\/strong><\/p>\n<p><strong><a href=\"http:\/\/www.teamsiknutrition.com\/\" target=\"_blank\" rel=\"noopener\">Website Team Sik Nutrition<\/a><\/strong><\/p>\n<p>[\/author]<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A moda fitness e os seus mitos sem sentido Nos \u00faltimos tempos, o fitness tem-se tornado numa \u00e1rea em crescimento e cada vez mais surgem [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":10671,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Desvendando Mitos da Moda Fitness: Verdades e Fic\u00e7\u00f5es","_seopress_titles_desc":"Descubra a verdade por tr\u00e1s dos mitos da moda fitness. Aprenda a import\u00e2ncia de uma base cient\u00edfica para alcan\u00e7ar os seus objetivos de 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