{"id":13143,"date":"2017-01-25T20:55:38","date_gmt":"2017-01-25T20:55:38","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=13143"},"modified":"2021-05-20T02:41:06","modified_gmt":"2021-05-20T01:41:06","slug":"lauren-simpson-piano-di-allenamento-e-dieta","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/lauren-simpson-plano-de-treino-e-dieta\/","title":{"rendered":"Lauren Simpson, il piano di allenamento e la dieta"},"content":{"rendered":"<h2><strong>Programma di allenamento e dieta dell&#039;atleta Lauren Simpson<\/strong><\/h2>\n<p><!--more--><\/p>\n\n<p>A Lauren Simpson \u00e9 uma atleta\u00a0e modelo australiana, com 1,70m e aproximadamente 60kg.<\/p>\n<p>Treina seis vezes por semana, variando bastante o n\u00famero de repeti\u00e7\u00f5es entre exerc\u00edcios, e dando uma maior aten\u00e7\u00e3o aos membros inferiores.<\/p>\n<p>Faz seis refei\u00e7\u00f5es por dia, todas elas com prote\u00edna de qualidade, e utiliza fontes de hidratos de carbono e gorduras\u00a0bastante ricas nutricionalmente.<\/p>\n<p>No final encontras ainda a sua suplementa\u00e7\u00e3o.<\/p>\n<p>Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para teres acesso a uma imagem do mesmo.<\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira &#8211; Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Tozzo<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es (supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Arricciatura delle gambe<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Affondi<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/kickback-na-maquina.png\"  rel=\"noopener noreferrer\">Kickback na m\u00e1quina<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-13170 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5.jpg\" alt=\"Programma di allenamento e dieta di Lauren Simpson\" width=\"960\" height=\"677\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5-300x212.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5-768x542.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5-600x423.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira &#8211; Costas e ombros<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/press-de-ombro-com-barra-sentado-1.jpg\"  rel=\"noopener noreferrer\">Pressa per spalle con bilanciere da seduti<\/a> &#8211; 6 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00f5es com pega neutra<\/a> &#8211; 4 s\u00e9ries x 4-6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Pulldown<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\"  rel=\"noopener noreferrer\">Premi Arnold<\/a> &#8211; 4 s\u00e9ries x 4-6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/posteriores-em-banco-inclinado.jpg\"  rel=\"noopener noreferrer\">Zampe posteriori su panca inclinata<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira &#8211; Gl\u00fateos e isquiotibiais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/peso-morto-sumo.jpg\"  rel=\"noopener noreferrer\">Il succo \u00e8 un peso morto<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/eleva\u00e7\u00e3o-quadril.jpg\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o do quadril com barra<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener noreferrer\">Stacco con gambe dritte<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Arricciatura delle gambe<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lunges-cruzado.jpg\"  rel=\"noopener noreferrer\">Affondi incrociati<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/kickback-com-cabo-1.jpg\"  rel=\"noopener noreferrer\">Contraccolpo del cavo<\/a> &#8211; 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/abdutores.jpg\"  rel=\"noopener noreferrer\">Rapitori<\/a> &#8211; 3 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-13172 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6.jpg\" alt=\"Programma di allenamento di Lauren Simpson\" width=\"747\" height=\"747\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6.jpg 747w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-20x20.jpg 20w\" sizes=\"(max-width: 747px) 100vw, 747px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira &#8211; Peito e bra\u00e7os<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Distensione su panca piana<\/a> &#8211; 6 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Curl bicipiti con bilanciere<\/a> &#8211; 4 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/curl-martelo-inclinado.jpg\"  rel=\"noopener noreferrer\">Curl a martello inclinato<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/extensao-tricep-halter.jpg\"  rel=\"noopener noreferrer\">Extens\u00e3o de tricep com halter<\/a> &#8211; 4 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Extens\u00e3o de tricep na m\u00e1quina com corda<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira &#8211; Quadr\u00edceps e g\u00e9meos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Tozzo<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Prensa com p\u00e9s juntos<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lunges-com-barra.jpg\"  rel=\"noopener noreferrer\">Affondi con bilanciere<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/agachamento-sissy.jpg\"  rel=\"noopener noreferrer\">Sissy squat (con disco)<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Estensioni delle gambe<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Affondi con manubri ambulanti<\/a> &#8211; 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/eleva\u00e7\u00e3o-de-gemeos-em-p\u00e9.jpg\"  rel=\"noopener noreferrer\">Sollevamento del polpaccio in piedi<\/a> &#8211; 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/gemeos-sentado.jpg\"  rel=\"noopener noreferrer\">Sollevamento polpacci da seduti<\/a> &#8211; 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-13174 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7.jpg\" alt=\"Programma di allenamento e dieta di Lauren Simpson\" width=\"880\" height=\"585\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7.jpg 880w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7-300x199.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7-768x511.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7-600x399.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7-20x13.jpg 20w\" sizes=\"(max-width: 880px) 100vw, 880px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado &#8211; Costas e ombros<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener noreferrer\">Pressa per spalle con bilanciere<\/a> &#8211; 6 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener noreferrer\">Prospetti<\/a> &#8211; 4 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Pulldown con presa corta<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/laterais-sentado.jpg\"  rel=\"noopener noreferrer\">Lati in panchina<\/a> &#8211; 4 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/posteriores-inclinado-1.jpg\"  rel=\"noopener noreferrer\">Gambe posteriori piegate sulla panca<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p>Ao domingo n\u00e3o h\u00e1 treino com pesos, mas normalmente d\u00e1 uma caminhada para recuperar.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13180 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90.jpg\" alt=\"Programma di allenamento e dieta di Lauren Simpson\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-600x600.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Alimenta\u00e7\u00e3o<\/strong><\/h2>\n<p>A dieta utilizada por esta atleta \u00e9 a seguinte.<\/p>\n<ul>\n<li><strong>Pasto 1<\/strong><\/li>\n<li>Albumi<\/li>\n<li>Avena<\/li>\n<li>Miele<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 2<\/strong><\/li>\n<li>Proteina<\/li>\n<li>Mirtilli<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 3<\/strong><\/li>\n<li>Perdere<\/li>\n<li>Patata dolce<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 4<\/strong><\/li>\n<li>Petto di pollo<\/li>\n<li>Verdure<\/li>\n<li>Noccioline<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 5<\/strong><\/li>\n<li>Carne picada de per\u00fa<\/li>\n<li>Patata dolce<\/li>\n<li>Ab\u00f3bora<\/li>\n<li>Spinaci<\/li>\n<li>Avocado<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 6<\/strong><\/li>\n<li>Proteina<\/li>\n<li>Am\u00eandoas<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13176 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9.jpg\" alt=\"Programma di allenamento e dieta di Lauren Simpson\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-20x20.jpg 20w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Supplementi<\/strong><\/h2>\n<p>Por fim, os suplementos utilizados pela Lauren Simpson est\u00e3o em baixo.<\/p>\n<ul>\n<li>Probi\u00f3ticos<\/li>\n<li>Enzimi digestivi<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitaminico<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Proteine del siero di latte<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/toda-a-verdade-sobre-o-zma\/\"  rel=\"noopener noreferrer\">Magn\u00e9sio<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13178 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40.jpg\" alt=\"Allenamento di Lauren Simpson\" width=\"960\" height=\"640\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40-600x400.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<ul>\n<li><a href=\"https:\/\/www.laurensimpsonfitness.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sito web di Lauren Simpson<\/a><\/li>\n<\/ul>\n<ul>\n<li><strong>Fonti:<\/strong> Social media, sito web e intervista simplyshredded.com<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Programma di allenamento e dieta dell&#039;atleta Lauren Simpson<\/p>","protected":false},"author":1218,"featured_media":13846,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Lauren Simpson: Plano de Treino e Dieta Completa","_seopress_titles_desc":"Descobre o plano de treino e a dieta da atleta Lauren Simpson para potenciar os teus resultados. 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6)\\n                S\u00e1bado \u2013 Costas e ombros\\n    \\n        \\n                    7)\\n                Alimenta\u00e7\u00e3o\\n    \\n        \\n                    8)\\n                Suplementos\\n    \\n        \\n                    9)\\n                Subscreve a newsletter do ginasiovirtual.com\\n    \\n        \\n                    10)\\n                Subscri\u00e7\u00e3o efectuada com sucesso.\\n    \\n    \\n\\r\\n\\r\\nA Lauren Simpson \u00e9 uma atleta\u00a0e modelo australiana, com 1,70m e aproximadamente 60kg.\\r\\n\\r\\nTreina seis vezes por semana, variando bastante o n\u00famero de repeti\u00e7\u00f5es entre exerc\u00edcios, e dando uma maior aten\u00e7\u00e3o aos membros inferiores.\\r\\n\\r\\nFaz seis refei\u00e7\u00f5es por dia, todas elas com prote\u00edna de qualidade, e utiliza fontes de hidratos de carbono e gorduras\u00a0bastante ricas nutricionalmente.\\r\\n\\r\\nNo final encontras ainda a sua suplementa\u00e7\u00e3o.\\r\\n\\r\\nCaso n\u00e3o 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