{"id":359,"date":"2013-12-25T03:06:41","date_gmt":"2013-12-25T03:06:41","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=359"},"modified":"2020-10-25T08:38:29","modified_gmt":"2020-10-25T08:38:29","slug":"les-trois-regles-pour-perdre-du-poids","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/as-tres-regras-para-perder-peso\/","title":{"rendered":"Les trois r\u00e8gles pour perdre du poids"},"content":{"rendered":"

Il y a beaucoup de gens qui s'inscrivent \u00e0 la salle de sport pour gagner de la masse musculaire, mais en r\u00e9alit\u00e9, il y a plus de gens qui veulent perdre du poids que d'en prendre.<\/p>\n

Mais comment perdre du poids et de la graisse ?<\/p>\n

Faites-vous du tapis roulant 2 heures par jour ?<\/p>\n

Commencez-vous \u00e0 avoir faim ?<\/p>\n

Suivez-vous tous les cours de votre salle de sport ?<\/p>\n

De quoi avez-vous vraiment besoin pour perdre du poids et de la graisse ?<\/u><\/p>\n

\u00a0R\u00e8gle num\u00e9ro un ? Calories<\/strong><\/h2>\n

La r\u00e8gle num\u00e9ro un est simple et c'est aussi la plus importante.<\/p>\n

Calories.<\/p>\n

Vous devez ing\u00e9rer moins de calories que votre corps n\u2019en utilise.<\/strong><\/p>\n

Vous devez cr\u00e9er un d\u00e9ficit calorique pour perdre du poids.<\/p>\n

Si votre corps utilise 3000 kcal par jour, vous devriez en consommer moins.<\/p>\n

Comment le sais-tu ?<\/strong><\/p>\n

Jetez un oeil \u00e0 la notre article d\u00e9di\u00e9 au calcul des calories<\/a>.<\/p>\n

Dans le cas de 3000 kcal, si vous deviez commencer \u00e0 perdre du poids maintenant, une bonne valeur pour commencer serait de 2800 kcal.<\/p>\n

Plus vos r\u00e9ductions caloriques sont lentes et progressives, mieux c'est.<\/strong><\/p>\n

Vous conserverez plus de masse maigre, et plus vous conserverez de masse maigre, meilleurs seront les r\u00e9sultats non seulement au niveau esth\u00e9tique, mais aussi au niveau m\u00e9tabolique.<\/p>\n

Peu importe le nombre d'astuces que vous essayez, les suppl\u00e9ments que vous prenez ou les exercices que vous inventez, si vous consommez plus de calories que vous n'en d\u00e9pensez, vous ne perdrez pas de poids.<\/p>\n

Vous pouvez continuer \u00e0 suivre votre r\u00e9gime alimentaire actuel, mais vous devrez r\u00e9duire les quantit\u00e9s.<\/p>\n

Moins de flocons d\u2019avoine au petit-d\u00e9jeuner.<\/p>\n

Moins de riz au d\u00e9jeuner.<\/p>\n

Moins de cacahu\u00e8tes pour les collations.<\/p>\n

De petites r\u00e9ductions qui, ensemble, auront un impact significatif.<\/u><\/p>\n

\"perdre<\/a><\/p>\n

R\u00e8gle num\u00e9ro deux ? Patience<\/strong><\/h2>\n

Il n\u2019est pas n\u00e9cessaire de d\u00e9crire longuement la deuxi\u00e8me r\u00e8gle.<\/p>\n

Pour perdre du poids, il faut de la patience.<\/p>\n

Tout comme vous ne prenez pas 5 kg en une semaine, vous ne pouvez pas vous attendre \u00e0 les perdre pendant cette p\u00e9riode.<\/strong><\/p>\n

Cela prend du temps, en fonction de votre objectif, et parfois vous vous sentirez d\u00e9motiv\u00e9.<\/p>\n

Lorsque vous vous sentez d\u00e9motiv\u00e9, rappelez-vous les r\u00e9sultats que vous avez d\u00e9j\u00e0 obtenus.<\/p>\n

Comme on dit, c'est un marathon, pas un sprint.<\/u><\/p>\n

Si vous avez un plan d\u2019entra\u00eenement et un r\u00e9gime alimentaire adapt\u00e9s \u00e0 votre objectif, et si vous les suivez correctement, ce n\u2019est pas une question de savoir si vous obtiendrez les r\u00e9sultats souhait\u00e9s.<\/p>\n

Ce n'est qu'une question de temps.<\/p>\n

Soyez patient et coh\u00e9rent, cela en vaudra la peine.<\/strong><\/p>\n

R\u00e8gle num\u00e9ro trois ? Cardio<\/strong><\/h2>\n

Alors que la premi\u00e8re et la deuxi\u00e8me r\u00e8gle sont obligatoires, la troisi\u00e8me est moins importante.<\/p>\n

Il est possible de perdre du poids sans faire de cardio.<\/strong><\/p>\n

En fait, si vous devez choisir entre la musculation ou le cardio-training, choisissez la premi\u00e8re option.<\/p>\n

Cependant, en utilisant le cardio-training, vous pourrez perdre du poids plus rapidement.<\/p>\n

Non seulement vous pourrez perdre du poids plus rapidement, mais cela vous sera \u00e9galement tr\u00e8s utile \u00e0 un stade ult\u00e9rieur.<\/u><\/p>\n

\u00c0 un stade o\u00f9 il devient difficile de progresser et le poids semble ne pas bouger.<\/p>\n

Non seulement cela vous permet de br\u00fbler des calories suppl\u00e9mentaires, mais c'est \u00e9galement extr\u00eamement b\u00e9n\u00e9fique pour votre sant\u00e9 et votre endurance.<\/p>\n

Vous pouvez faire du cardio \u00e0 faible, moyenne et haute intensit\u00e9.<\/p>\n

Lequel est le meilleur ?<\/strong><\/p>\n

Voir notre article sur quel est le meilleur type de cardio pour perdre du poids<\/a>.<\/p>\n

\"perdre<\/a><\/p>\n

Conclusion<\/strong><\/h2>\n

Combinez un d\u00e9ficit calorique avec de la patience et vous obtenez une recette simple mais efficace pour perdre du poids.<\/p>\n

Si vous ajoutez du cardio, vous obtiendrez des r\u00e9sultats plus rapides.<\/p>\n

Si vous remarquez, nous n\u2019avons pas beaucoup parl\u00e9 de musculation, et nous ne l\u2019avons m\u00eame pas inclus dans les r\u00e8gles.<\/p>\n

Pourquoi?<\/strong><\/p>\n

Tout simplement parce que nous supposons que c'est quelque chose que vous faites d\u00e9j\u00e0, apr\u00e8s tout, vous \u00eates sur un site Web de salle de sport.<\/p>\n

Si vous ne le faites pas, commencez.<\/p>\n

Un d\u00e9ficit calorique combin\u00e9 \u00e0 de la musculation, de la patience et un peu de cardio est une combinaison parfaite.<\/strong><\/p>\n

Non seulement pour perdre du poids, mais aussi pour maintenir une masse maigre et obtenir un corps esth\u00e9tique.<\/p>","protected":false},"excerpt":{"rendered":"

H\u00e1 muita gente que entra no gin\u00e1sio para ganhar massa muscular, mas na verdade, s\u00e3o mais pessoas\u00a0a querer perder peso do que a ganhar. Mas, […]<\/p>\n","protected":false},"author":1218,"featured_media":30613,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Que Fazer para Emagrecer: Dicas e Regras Essenciais","_seopress_titles_desc":"Descubra como perder peso r\u00e1pido com d\u00e9ficit cal\u00f3rico, paci\u00eancia e cardio. Dicas eficazes e sustent\u00e1veis para atingir os seus 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perder peso\",\"score\":\"good\"},{\"keyword\":\"como perder peso rapido\",\"score\":\"ok\"},{\"keyword\":\"que fazer para emagrecer\",\"score\":\"bad\"},{\"keyword\":\"alimentos para perder peso e barriga\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"amp-page-builder":[""],"tie_post_sub_title":["As tr\u00eas regras para perder peso de forma r\u00e1pida e eficaz"],"tie_featured_use_fea":["yes"],"tie_featured_bg_color":["#ffffff"],"ampforwp_custom_content_editor":["Há muita gente que entra no ginásio para ganhar massa muscular, mas na verdade, são mais pessoas a querer perder peso do que a ganhar.\r\n\r\nMas, como é que fazes para perder peso e gordura?\r\n\r\nVais para a passadeira 2 horas por dia?\r\n\r\nComeças a passar fome?\r\n\r\nFazes as aulas todas do teu ginásio?\r\n\r\n<u>O que é que precisas afinal para perder peso e gordura?<\/u>\r\n<h2 style="text-align: center;"><strong> Regra número um? Calorias<\/strong><\/h2>\r\nA regra número um é simples e é também a mais importante.\r\n\r\nCalorias.\r\n\r\n<strong>Tens que ingerir menos calorias do que aquelas que o teu corpo utiliza.<\/strong>\r\n\r\nPrecisas de criar um défice calórico para perder peso.\r\n\r\nSe o teu corpo utiliza 3000 kcal por dia, deves consumir menos.\r\n\r\n<strong>Como é que sabes isso?<\/strong>\r\n\r\nDá uma vista de olhos no <a href="https:\/\/ginasiovirtual.com\/calcular-as-calorias-necessarias\/" target="_blank" rel="noopener noreferrer">nosso artigo destinado ao cálculo de calorias<\/a>.\r\n\r\nNo caso das 3000 kcal, caso fosses começar agora a perder peso, um bom valor para começar seria 2800 kcal.\r\n\r\n<strong>Quanto mais lentas e graduais forem as reduções de calorias, melhor.<\/strong>\r\n\r\nVais manter mais massa magra, e quanto mais massa magra mantiveres, melhores serão os resultados não só a nível estético, mas também a nível metabólico.\r\n\r\nPor mais truques que faças, suplementos que tomes ou treinos que inventes, se consumires mais calorias do que aquelas que utilizas não vais perder peso.\r\n\r\nPodes até continuar a seguir a tua dieta atual a nível de alimentos, mas terás que reduzir as quantidades.\r\n\r\nMenos aveia ao pequeno almoço.\r\n\r\nMenos arroz ao almoço.\r\n\r\nMenos amendoins ao lanche.\r\n\r\n<u>Pequenas reduções, que juntas, vão ter um impacto significativo.<\/u>\r\n\r\n<a href="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/reduzir-calorias-1.jpg"><img class="aligncenter wp-image-30604 size-full" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/reduzir-calorias-1.jpg" alt="perder peso" width="714" height="476" \/><\/a>\r\n<h2 style="text-align: center;"><strong>Regra número dois? Paciência<\/strong><\/h2>\r\nNão é preciso grande descrição para a segunda regra.\r\n\r\nPara perder peso, precisas de paciência.\r\n\r\n<strong>Da mesma maneira que não ganhas 5kg em uma semana, não podes estar a espera de os perder nesse período.<\/strong>\r\n\r\nLeva algum tempo, dependendo do teu objetivo, e por vezes vais-te sentir desmotivado.\r\n\r\nQuando te sentires desmotivado, lembra-te dos resultados que já conseguiste.\r\n\r\n<u>Como se costuma dizer, é uma maratona e não um sprint.<\/u>\r\n\r\nSe tiveres um plano de treino adequado e uma dieta de acordo com o teu objetivo, e se os tiveres a seguir correctamente, não é uma questão de se consegues os resultados que pretendes.\r\n\r\nÉ uma questão de quando, apenas.\r\n\r\n<strong>Sê paciente e consistente, vai valer a pena.<\/strong>\r\n<h2 style="text-align: center;"><strong>Regra número três? Cardio<\/strong><\/h2>\r\nEnquanto que a primeira e segunda regra são obrigatórias, a terceira já têm menos importância.\r\n\r\n<strong>É possível perder peso sem fazer cardio.<\/strong>\r\n\r\nAliás, se tiveres que escolher entre fazer treino com pesos, ou treino cardio, opta pela primeira hipótese.\r\n\r\nNo entanto, ao utilizares o treino cardio, vais conseguir perder peso mais depressa.\r\n\r\n<u>Não só vais conseguir perder peso mais depressa, como vai ser bastante útil numa fase mais avançada.<\/u>\r\n\r\nNuma fase em que já se torna difícil progredir e o peso parece que não mexe.\r\n\r\nPermite não só queimar calorias extra, como também é extremamente benéfico a nível de saúde e resistência.\r\n\r\nPodes fazer cardio de baixa, média e alta intensidade.\r\n\r\n<strong>Qual deles é o melhor?<\/strong>\r\n\r\nVê o nosso artigo sobre <a href="https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/" target="_blank" rel="noopener noreferrer">qual o melhor tipo de cardio para perder peso<\/a>.\r\n\r\n<a href="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/sportive-people-doing-hard-training-on-exercycle.jpg"><img class="aligncenter size-full wp-image-30612" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/sportive-people-doing-hard-training-on-exercycle.jpg" alt="perder peso cardio" width="2000" height="1327" \/><\/a>\r\n<h2 style="text-align: center;"><strong>Conclusão<\/strong><\/h2>\r\nJunta um défice calórico com paciência e tens uma receita simples mas eficaz para perder peso.\r\n\r\nSe acrescentares cardio, consegues resultados mais rápidos.\r\n\r\nSe reparares, não falámos muito no treino com pesos, nem sequer o incluímos nas regras.\r\n\r\n<strong>Porquê?<\/strong>\r\n\r\nSimplesmente porque assumimos que é algo que já fazes, afinal de contas, estás num site de ginásio.\r\n\r\nCaso não o faças, começa.\r\n\r\n<strong>Um défice calórico combinado com um treino de pesos, paciência e ainda algum cardio é uma combinação perfeita.<\/strong>\r\n\r\nNão só para perder peso, mas também para manter a massa magra e conseguir um corpo estético."],"ampforwp_custom_content_editor_checkbox":["yes"],"ampforwp-amp-on-off":["default"],"_thumbnail_id":["30613"],"ilj_linkdefinition":["a:2:{i:0;s:23:\"regras para perder peso\";i:1;s:5:\"Array\";}"],"_metaseo_metatitle":["As tr\u00eas regras para perder peso"],"_metaseo_metadesc":["As tr\u00eas regras para perder peso que deves seguir para conseguir queimar gordura de forma r\u00e1pida e eficaz."],"psp_kw":["die drei regeln f\u00fcr das 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N\u00e3o \u00e9 bem assim que a perda de peso funciona mas estas tr\u00eas regras v\u00e3o-te ajudar."],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["

Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote>