{"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":"comment-se-preparer-pour-cet-ete","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/como-te-preparares-para-este-verao\/","title":{"rendered":"Comment se pr\u00e9parer pour cet \u00e9t\u00e9"},"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 les abonnements aux salles de sport augmentent en janvier, lorsque le soleil commence \u00e0 montrer des signes de vie, les salles de sport se remplissent.<\/p>\n<p>C&#039;est l&#039;effet \u00e9t\u00e9 et la p\u00e9riode o\u00f9 de nombreuses personnes recherchent ce qu&#039;on appelle une d\u00e9finition musculaire.<\/p>\n<p>Pour les hommes, ce sont des abdominaux accompagn\u00e9s d&#039;une poitrine muscl\u00e9e \u00e0 exhiber sur la plage, tandis que pour les femmes, c&#039;est un ventre plat avec des membres inf\u00e9rieurs enviables.<\/p>\n<p>L&#039;id\u00e9al est de prendre la salle de sport au s\u00e9rieux toute l&#039;ann\u00e9e, mais si ce n&#039;est pas votre cas, vous pouvez toujours obtenir de tr\u00e8s bons r\u00e9sultats en trois mois.<\/p>\n<p><strong>Alors comment se pr\u00e9parer pour \u00eatre en pleine forme cet \u00e9t\u00e9 ?<\/strong><\/p>\n<p>Tout d\u2019abord, d\u00e9finissons ce qu\u2019est la d\u00e9finition musculaire, apr\u00e8s tout, c\u2019est ce que la plupart des gens recherchent \u00e0 ce stade.<\/p>\n<h2><strong>Qu&#039;est-ce que la d\u00e9finition musculaire ?<\/strong><\/h2>\n<p>La d\u00e9finition musculaire consiste \u00e0 rendre ses muscles plus pro\u00e9minents, tout en r\u00e9duisant la quantit\u00e9 de graisse.<\/p>\n<p>Cela rend le corps plus d\u00e9fini, avec une apparence plus athl\u00e9tique et attrayante.<\/p>\n<p>Autrement dit, gagner de la masse musculaire et perdre de la graisse par la m\u00eame occasion.<\/p>\n<p>C\u2019est une chose difficile \u00e0 r\u00e9aliser, car pour gagner de la masse musculaire, il faut plus de calories, et pour perdre de la graisse, il faut moins de calories.<\/p>\n<p><strong>Alors, que fais-tu ?<\/strong><\/p>\n<p><u>\u00c7a d\u00e9pend.<\/u><\/p>\n<h2><strong>Comment obtenir une d\u00e9finition musculaire ?<\/strong><\/h2>\n<p>Si vous avez de la masse musculaire, mais aussi de la graisse, vous suivez un r\u00e9gime <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/\"  rel=\"noopener noreferrer\">hypocalorique<\/a>, accompagn\u00e9 d&#039;une musculation.<\/p>\n<p>Cela vous permettra de perdre de la graisse, de maintenir une masse maigre et, avec cela, vos muscles para\u00eetront plus gros et plus d\u00e9finis.<\/p>\n<p>Si en revanche vous avez tr\u00e8s peu de masse musculaire, m\u00eame s&#039;il y a une petite quantit\u00e9 de graisse, vous devriez opter pour un r\u00e9gime. <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">hypercalorique<\/a>\u00a0contr\u00f4l\u00e9, accompagn\u00e9 de musculation.<\/p>\n<p>Si vous structurez bien votre plan, cela entra\u00eenera une augmentation significative de votre masse musculaire et une diminution de votre pourcentage de graisse corporelle, \u00e0 mesure que votre masse maigre augmente.<\/p>\n<p><strong>C&#039;est la premi\u00e8re \u00e9tape, d\u00e9finir le type de r\u00e9gime \u00e0 suivre.<\/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=\"d\u00e9finition musculaire en \u00e9t\u00e9\" 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>Pas de pouvoir, pas de d\u00e9finition<\/strong><\/h2>\n<p>Vous savez, nous savons, tout le monde le sait.<\/p>\n<p>Il n\u2019y a pas d\u2019autre solution, et si vous voulez vraiment atteindre vos objectifs, vous devez adopter un r\u00e9gime alimentaire adapt\u00e9.<\/p>\n<p><strong>Vous devez adapter votre r\u00e9gime alimentaire \u00e0 votre objectif, au lieu de prier pour que le gel minceur fonctionne.<\/strong><\/p>\n<p>Un r\u00e9gime alimentaire compos\u00e9 uniquement d\u2019aliments th\u00e9oriquement sains, mais dans lequel vous consommez plus de calories que vous n\u2019en br\u00fblez, ne vous fera pas perdre de poids. Cela vous fera gagner.<\/p>\n<p>D\u00e9cidez si vous avez besoin d\u2019un r\u00e9gime riche ou faible en calories et planifiez votre r\u00e9gime en fonction de cela.<\/p>\n<p><u>De plus, il est important de pr\u00eater attention non seulement aux calories, mais aussi \u00e0 ce que ces calories vous apporteront.<\/u><\/p>\n<p>Vous avez besoin de suffisamment de prot\u00e9ines, de glucides et de lipides.<\/p>\n<p>Vous ne savez pas de quelle quantit\u00e9 de prot\u00e9ines vous avez besoin ?<\/p>\n<p>Voir <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">Cet article<\/a> pour vous aider.<\/p>\n<h2><strong>Quelle formation utilisez-vous ?<\/strong><\/h2>\n<p>Entra\u00eenements \u00e0 r\u00e9p\u00e9titions \u00e9lev\u00e9es et s\u00e9ances de double cardio ?<\/p>\n<p>Non.<\/p>\n<p>Ce n\u2019est pas la meilleure strat\u00e9gie pour obtenir la d\u00e9finition musculaire souhait\u00e9e.<\/p>\n<p>Il est obligatoire de suivre un programme de musculation, mais pas avec 50 r\u00e9p\u00e9titions par s\u00e9rie.<\/p>\n<p><strong>Votre objectif en musculation est de maintenir ou de gagner de la masse musculaire, et non de br\u00fbler autant de calories que possible.<\/strong><\/p>\n<p>La r\u00e9duction des calories doit se faire principalement par le biais de l\u2019alimentation.<\/p>\n<p><strong>Ensuite, il y a aussi l\u2019entra\u00eenement cardio, qui, bien qu\u2019utile, doit \u00eatre utilis\u00e9 intelligemment.<\/strong><\/p>\n<p>Et par intelligent, nous entendons commencer par moins de s\u00e9ances et moins de temps, et augmenter progressivement.<\/p>\n<p>Non, commencer tout de suite avec 2 heures de cardio par jour n\u2019est pas une bonne strat\u00e9gie.<\/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=\"comment pr\u00e9parer l&#039;\u00e9t\u00e9\" 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>Plans et d\u00e9lais<\/strong><\/h2>\n<p>Lorsqu&#039;un athl\u00e8te souhaite concourir, il planifie toute sa pr\u00e9paration, de l&#039;alimentation \u00e0 l&#039;entra\u00eenement, avec la date de la comp\u00e9tition comme date limite finale.<\/p>\n<p>La comp\u00e9tition est le jour o\u00f9 vous souhaitez \u00eatre le plus proche possible de votre forme id\u00e9ale.<\/p>\n<p>Vous n\u2019\u00eates pas oblig\u00e9 de participer \u00e0 une comp\u00e9tition, mais si votre objectif est d\u2019\u00eatre \u00e0 votre meilleur en juillet, fixez-vous ce mois comme date limite.<\/p>\n<p><strong>Fixer une date limite pour votre objectif le rend plus r\u00e9el.<\/strong><\/p>\n<p>Cela donne \u00e9galement un sentiment d\u2019importance et d\u2019urgence pour y parvenir, et si c\u2019est important, vous y mettrez plus d\u2019efforts et de d\u00e9vouement.<\/p>\n<p>Allez-vous vraiment sauter l&#039;entra\u00eenement aujourd&#039;hui et manger cette pizza familiale ?<\/p>\n<p>\u00c9coutez, il reste 3 semaines avant juillet.<\/p>\n<h2><strong>Soyez r\u00e9aliste, mais ambitieux aussi<\/strong><\/h2>\n<p>Gagner 10 kg de masse musculaire en trois mois, tout en perdant 5 kg de graisse, n\u2019est pas r\u00e9aliste.<\/p>\n<p>Mais vous n\u2019avez pas non plus besoin de viser \u00e0 perdre 2 kg, alors que vous pr\u00e9f\u00e9reriez (et pourriez) en perdre 5.<\/p>\n<p>Soyez r\u00e9aliste, mais aussi ambitieux.<\/p>\n<p>Fixez-vous des objectifs qui ne sont pas impossibles, mais ne vous contentez pas d\u2019objectifs trop modestes lorsque vous voulez bien plus.<\/p>\n<p><strong>Quel est ton objectif encore ?<\/strong><\/p>\n<p>Faites-vous tout ce que vous pouvez pour y parvenir ?<\/p>\n<p>Sinon, fais-le.<\/p>\n<p>Essayez de cr\u00e9er un objectif aussi proche que possible de votre objectif.<\/p>\n<p><u>Il vaut mieux rater de peu un grand objectif que d\u2019en atteindre un tr\u00e8s petit.<\/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=\"d\u00e9finition musculaire cet \u00e9t\u00e9\" 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>Conclusion<\/strong><\/h2>\n<p>Quel que soit votre objectif, trois mois suffisent pour obtenir de bons r\u00e9sultats.<\/p>\n<p><u>Si vous vous consacrez.<\/u><\/p>\n<p>Si vous souhaitez d\u00e9velopper votre musculature cet \u00e9t\u00e9, le meilleur moment pour commencer \u00e9tait hier. Le deuxi\u00e8me meilleur moment est aujourd&#039;hui.<\/p>\n<p>Suivez un r\u00e9gime alimentaire appropri\u00e9, accompagn\u00e9 d&#039;un bon entra\u00eenement.<\/p>\n<p>Planifiez bien ce que vous voulez r\u00e9aliser et quand vous voulez y parvenir.<\/p>\n<p>Si vous suivez tout cela de mani\u00e8re coh\u00e9rente, les r\u00e9sultats sont garantis et vous pourriez m\u00eame \u00eatre surpris vous-m\u00eame.<\/p>\n<p><strong>Voici \u00e9galement quelques articles qui pourraient vous \u00eatre utiles \u00e0 ce stade.<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">De quelle quantit\u00e9 de prot\u00e9ines ai-je besoin par jour ?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/\"  rel=\"noopener noreferrer\">Comment suivre un r\u00e9gime pour perdre de la graisse sans se priver de nourriture.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">Que manger pour perdre du gras ?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">Comment faire un r\u00e9gime.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/\"  rel=\"noopener noreferrer\">Quel est le meilleur type de cardio ?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">Combien de temps dois-je me reposer entre les s\u00e9ries ?<\/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 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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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