{"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":"come-prepararsi-per-questa-estate","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/como-te-preparares-para-este-verao\/","title":{"rendered":"Come prepararsi per quest&#039;estate"},"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>Se a gennaio, quando il sole inizia a dare segni di vita, aumentano gli abbonamenti in palestra, le palestre si riempiono.<\/p>\n<p>\u00c8 l&#039;effetto estate e il periodo in cui molte persone ricercano la cosiddetta definizione muscolare.<\/p>\n<p>Per gli uomini, addominali scolpiti e un petto muscoloso da sfoggiare in spiaggia, mentre per le donne, \u00e8 un ventre piatto con arti inferiori invidiabili.<\/p>\n<p>L&#039;ideale sarebbe dedicarsi seriamente alla palestra tutto l&#039;anno, ma se non \u00e8 questo il vostro caso, potete comunque ottenere ottimi risultati in tre mesi.<\/p>\n<p><strong>Quindi, come ci si prepara per essere in forma quest&#039;estate?<\/strong><\/p>\n<p>Per prima cosa, definiamo cos&#039;\u00e8 la definizione muscolare, dopotutto \u00e8 ci\u00f2 che la maggior parte delle persone cerca in questo momento.<\/p>\n<h2><strong>Cos&#039;\u00e8 la definizione muscolare?<\/strong><\/h2>\n<p>La definizione muscolare si ottiene quando una persona cerca di rendere i propri muscoli pi\u00f9 evidenti, riducendo al contempo la quantit\u00e0 di grasso.<\/p>\n<p>Rende il corpo pi\u00f9 definito, conferendogli un aspetto pi\u00f9 atletico e attraente.<\/p>\n<p>In altre parole, aumentare la massa muscolare e perdere grasso allo stesso tempo.<\/p>\n<p>Si tratta di un obiettivo difficile da raggiungere, poich\u00e9 per aumentare la massa muscolare sono necessarie pi\u00f9 calorie, mentre per perdere grasso sono necessarie meno calorie.<\/p>\n<p><strong>Quindi cosa fai?<\/strong><\/p>\n<p><u>Dipende.<\/u><\/p>\n<h2><strong>Come ottenere la definizione muscolare?<\/strong><\/h2>\n<p>Se hai un po&#039; di massa muscolare, ma anche un po&#039; di grasso, segui una dieta <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/\"  rel=\"noopener noreferrer\">ipocalorico<\/a>, accompagnato da allenamento con i pesi.<\/p>\n<p>Ci\u00f2 ti consentir\u00e0 di perdere grasso, mantenere massa magra e, di conseguenza, i tuoi muscoli appariranno pi\u00f9 grandi e definiti.<\/p>\n<p>Se invece hai pochissima massa muscolare, anche se \u00e8 presente una piccola quantit\u00e0 di grasso, dovresti optare per una dieta <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">ipercalorico<\/a>\u00a0controllato, accompagnato da allenamento con i pesi.<\/p>\n<p>Se strutturi bene il tuo piano, ci\u00f2 porter\u00e0 a un aumento significativo della tua massa muscolare e a una diminuzione della percentuale di grasso corporeo, mentre aumenta la tua massa magra.<\/p>\n<p><strong>Questo \u00e8 il primo passo: definire il tipo di dieta da seguire.<\/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=\"definizione muscolare in estate\" 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>Nessun potere, nessuna definizione<\/strong><\/h2>\n<p>Lo sappiamo, lo sappiamo tutti.<\/p>\n<p>Non c&#039;\u00e8 modo di evitarlo e, se vuoi davvero raggiungere i tuoi obiettivi, devi seguire una dieta giusta.<\/p>\n<p><strong>Invece di sperare che il gel dimagrante faccia effetto, devi adattare la tua dieta al tuo obiettivo.<\/strong><\/p>\n<p>Una dieta basata solo su cibi teoricamente sani, ma in cui si assumono pi\u00f9 calorie di quelle che si bruciano, non far\u00e0 perdere peso. Ti far\u00e0 vincere.<\/p>\n<p>Decidi se hai bisogno di una dieta ricca o povera di calorie e pianifica la tua dieta di conseguenza.<\/p>\n<p><u>Inoltre, \u00e8 importante prestare attenzione non solo alle calorie, ma anche a ci\u00f2 che queste calorie ci forniranno.<\/u><\/p>\n<p>Hai bisogno di proteine, carboidrati e grassi in quantit\u00e0 sufficiente.<\/p>\n<p>Non sai di quante proteine hai bisogno?<\/p>\n<p>Vedere <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">Questo articolo<\/a> per aiutarti.<\/p>\n<h2><strong>Che formazione usi?<\/strong><\/h2>\n<p>Allenamenti ad alte ripetizioni e doppie sessioni cardio?<\/p>\n<p>NO.<\/p>\n<p>Questa non \u00e8 la strategia migliore per ottenere la definizione muscolare desiderata.<\/p>\n<p>\u00c8 obbligatorio seguire un programma di allenamento con i pesi, ma non con 50 ripetizioni per serie.<\/p>\n<p><strong>L&#039;obiettivo dell&#039;allenamento con i pesi \u00e8 mantenere o aumentare la massa muscolare, non bruciare pi\u00f9 calorie possibili.<\/strong><\/p>\n<p>La riduzione delle calorie dovrebbe essere effettuata principalmente attraverso la dieta.<\/p>\n<p><strong>Poi c&#039;\u00e8 l&#039;allenamento cardio, che, sebbene utile, deve essere utilizzato in modo intelligente.<\/strong><\/p>\n<p>E con intelligente intendiamo iniziare con meno sessioni e meno tempo, per poi aumentare gradualmente.<\/p>\n<p>No, iniziare subito con 2 ore di cardio al giorno non \u00e8 una buona strategia.<\/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=\"come prepararsi per l&#039;estate\" 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>Piani e scadenze<\/strong><\/h2>\n<p>Quando un atleta vuole gareggiare, pianifica tutta la sua preparazione, dalla dieta all&#039;allenamento, tenendo come termine ultimo la data della gara.<\/p>\n<p>La gara \u00e8 il giorno in cui vuoi avvicinarti il pi\u00f9 possibile alla tua forma ideale.<\/p>\n<p>Non devi per forza andare a gareggiare, ma se il tuo obiettivo \u00e8 dare il massimo a luglio, stabilisci questo mese come scadenza.<\/p>\n<p><strong>Stabilire una scadenza per il tuo obiettivo lo rende pi\u00f9 reale.<\/strong><\/p>\n<p>D\u00e0 anche un senso di importanza e urgenza nel raggiungerlo e, se \u00e8 importante, ci si impegner\u00e0 e si dedicher\u00e0 di pi\u00f9.<\/p>\n<p>Davvero salterai l&#039;allenamento oggi e mangerai quella pizza di famiglia?<\/p>\n<p>Guarda, mancano 3 settimane fino a luglio.<\/p>\n<h2><strong>Sii realista, ma anche ambizioso<\/strong><\/h2>\n<p>Aumentare 10 kg di massa muscolare in tre mesi e perdere 5 kg di grasso non \u00e8 realistico.<\/p>\n<p>Ma non \u00e8 necessario puntare a perdere 2 kg, quando preferiresti (e potresti) perderne 5.<\/p>\n<p>Siate realisti, ma anche ambiziosi.<\/p>\n<p>Stabilisci obiettivi che non siano impossibili, ma non accontentarti di traguardi eccessivamente modesti quando vorresti molto di pi\u00f9.<\/p>\n<p><strong>Qual \u00e8 di nuovo il tuo obiettivo?<\/strong><\/p>\n<p>Stai facendo tutto il possibile per raggiungerlo?<\/p>\n<p>In caso contrario, fatelo.<\/p>\n<p>Cerca di stabilire un obiettivo il pi\u00f9 vicino possibile al tuo scopo.<\/p>\n<p><u>\u00c8 meglio mancare di poco un grande obiettivo piuttosto che raggiungerne uno molto piccolo.<\/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=\"definizione muscolare quest&#039;estate\" 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>Conclusione<\/strong><\/h2>\n<p>Qualunque sia il tuo obiettivo, tre mesi sono sufficienti per ottenere buoni risultati.<\/p>\n<p><u>Se ti dedichi.<\/u><\/p>\n<p>Se quest&#039;estate vuoi scolpire i muscoli, il momento migliore per iniziare era ieri. La seconda migliore \u00e8 oggi.<\/p>\n<p>Seguire una dieta adeguata, abbinata a un buon allenamento.<\/p>\n<p>Pianifica bene cosa vuoi ottenere e quando vuoi ottenerlo.<\/p>\n<p>Se seguirai tutti questi consigli con costanza, i risultati saranno garantiti e potresti persino sorprendere te stesso.<\/p>\n<p><strong>Ecco anche alcuni articoli che potrebbero esserti utili in questa fase.<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">Di quante proteine ho bisogno al giorno?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/\"  rel=\"noopener noreferrer\">Come seguire una dieta per perdere grasso senza morire di fame.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">Cosa mangiare per perdere grasso?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">Come mettersi a dieta.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/\"  rel=\"noopener noreferrer\">Qual \u00e8 il miglior tipo di cardio?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">Quanto tempo dovrei riposare tra le serie?<\/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 resultados!","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"defini\u00e7\u00e3o,treino ver\u00e3o","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[3,37],"tags":[386,352],"class_list":["post-14417","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao","category-treino","tag-definicao-muscular","tag-verao"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights--1300x866.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights--300x200.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights--1300x866.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights-.jpg","spectra_custom_meta":{"_edit_lock":["1626431028:1190"],"_edit_last":["1190"],"_yoast_wpseo_content_score":["90"],"_yoast_wpseo_focuskw_text_input":["defini\u00e7\u00e3o 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. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:43:\"l&#39;estate \u00e8 quasi arrivata, sei pronto?\";s:8:\"focus_kw\";s:33:\"come prepararsi per questa estate\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 42 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:127:\"come prepararsi per questa estate, muscolare, dieta, grasso, obiettivo, anche, allenamento, definizione, bisogno, questo, massa\";s:8:\"focus_kw\";s:33:\"come prepararsi per questa estate\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:70:\"https:\/\/ginasiovirtual.com\/it\/how-to-preparazione-per-questo-estate-2\/\";s:8:\"focus_kw\";s:33:\"come-prepararsi-per-questa-estate\";}s:5:\"score\";i:0;s:3:\"msg\";s:112:\"Bad, the focus keyword <strong>come-prepararsi-per-questa-estate<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:43:\"l&#39;estate \u00e8 quasi arrivata, sei pronto?\";s:8:\"focus_kw\";s:33:\"come prepararsi per questa estate\";}s:5:\"score\";i:0;s:3:\"msg\";s:126:\"Bad, the focus keyword <strong>come prepararsi per questa estate<\/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 534 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 17 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;, 8 &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:534;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:141:\"Bad, keyword density is 0%, because the focus keyword <strong>come prepararsi per questa estate<\/strong> does not appear in the page content.\";}}}}","a:1:{s:43:\"wie bereite ich mich auf diesen sommer vor?\";a:4:{s:2:\"kw\";s:43:\"wie bereite ich mich auf diesen sommer vor?\";s:5:\"score\";s:4:\"47.5\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:575;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:43:\"wie bereite ich mich auf diesen sommer vor?\";s:8:\"focus_kw\";s:43:\"wie bereite ich mich auf diesen sommer vor?\";}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:43:\"wie bereite ich mich auf diesen sommer vor?\";s:8:\"focus_kw\";s:43:\"wie bereite ich mich auf diesen sommer vor?\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 43 characters and it's between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:39:\"der sommer ist fast da, bist du bereit?\";s:8:\"focus_kw\";s:43:\"wie bereite ich mich auf diesen sommer vor?\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 39 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:122:\"wie bereite ich mich auf diesen sommer vor?, wenn, nicht, auch, di\u00e4t, eine, dies, fett, verlieren, erreichen, muskelmasse\";s:8:\"focus_kw\";s:43:\"wie bereite ich mich auf diesen sommer vor?\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:73:\"https:\/\/ginasiovirtual.com\/de\/wie-bereite-ich-mich-auf-diesen-sommer-vor\/\";s:8:\"focus_kw\";s:42:\"wie-bereite-ich-mich-auf-diesen-sommer-vor\";}s:5:\"score\";i:1;s:3:\"msg\";s:54:\"Great, the page permalink contains your focus keyword.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:39:\"der sommer ist fast da, bist du bereit?\";s:8:\"focus_kw\";s:43:\"wie bereite ich mich auf diesen sommer vor?\";}s:5:\"score\";i:0;s:3:\"msg\";s:136:\"Bad, the focus keyword <strong>wie bereite ich mich auf diesen sommer vor?<\/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 575 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 17 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;, 8 &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:575;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:151:\"Bad, keyword density is 0%, because the focus keyword <strong>wie bereite ich mich auf diesen sommer vor?<\/strong> does not appear in the page content.\";}}}}"],"psp_kw":["come prepararsi per questa estate","wie bereite ich mich auf diesen sommer vor?"],"psp_meta":["a:14:{s:5:\"title\";s:33:\"Come prepararsi per questa estate\";s:11:\"description\";s:43:\"L&#39;estate \u00e8 quasi arrivata, sei pronto?\";s:8:\"keywords\";s:127:\"come prepararsi per questa estate, muscolare, dieta, grasso, obiettivo, anche, allenamento, definizione, bisogno, questo, massa\";s:13:\"focus_keyword\";s:33:\"come prepararsi per questa estate\";s:14:\"mfocus_keyword\";s:33:\"come prepararsi per questa estate\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}","a:14:{s:5:\"title\";s:43:\"Wie bereite ich mich auf diesen Sommer vor?\";s:11:\"description\";s:39:\"Der Sommer ist fast da, bist du bereit?\";s:8:\"keywords\";s:122:\"wie bereite ich mich auf diesen sommer vor?, wenn, nicht, auch, di\u00e4t, eine, dies, fett, verlieren, erreichen, muskelmasse\";s:13:\"focus_keyword\";s:43:\"wie bereite ich mich auf diesen sommer vor?\";s:14:\"mfocus_keyword\";s:43:\"wie bereite ich mich auf diesen sommer vor?\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"psp_score":["42.5","47.5"],"slim_seo":["a:2:{s:5:\"title\";s:35:\"Como te preparares para este ver\u00e3o\";s:11:\"description\";s:113:\"J\u00e1 falta pouco para o ver\u00e3o, est\u00e1s preparado? Como conseguires uma boa defini\u00e7\u00e3o muscular ainda este ver\u00e3o.\";}"],"_lwptoc_settings":["a:6:{s:5:\"depth\";i:2;s:12:\"hierarchical\";b:0;s:10:\"numeration\";s:7:\"decimal\";s:8:\"position\";s:17:\"afterfirstheading\";s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:0;}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_title":["%%title%% %%page%% %%sep%% %%sitename%%"],"_yoast_wpseo_metadesc":["Com o ver\u00e3o a chegar a procura pela defini\u00e7\u00e3o muscular no gin\u00e1sio aumenta...muito. V\u00ea aqui o que podes fazer para ter resultados r\u00e1pidos."],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["<blockquote class=\"wp-embedded-content\" data-secret=\"JQCctZS4Dp\"><a href=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\">Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica&#8221; &#8212; T\u00e1 Fitness\" src=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/embed\/#?secret=JQCctZS4Dp\" data-secret=\"JQCctZS4Dp\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>"],"_oembed_time_99476269dcb9b1a41a7403c93ad0b996":["1603775878"],"_oembed_5801473afa1d53bb55276c99d4287473":["<iframe title=\"Squats Butt Building Workout in the Gym\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/NHoum2caBoM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_5801473afa1d53bb55276c99d4287473":["1603775880"],"_oembed_926d14fdcd53553d8648ad2f82000f70":["<iframe title=\"Deadlift Workout to Build a Better Butt and Backside\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IyQBoxqnCYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_926d14fdcd53553d8648ad2f82000f70":["1603775880"],"_oembed_638c1b04852885be91309f07befafe56":["<iframe title=\"Women Dumbbell Lunges\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/A-w6Jwv29dw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_638c1b04852885be91309f07befafe56":["1603775880"],"_oembed_dff889e0691fb0dfd020fabc654c3789":["<iframe title=\"TREINO COSTAS &amp; B\u00cdCEPS\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qSG4-BnnlXM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_dff889e0691fb0dfd020fabc654c3789":["1603775906"],"tie_views":["4857"],"_trp_automatically_translated_slug_sv_SE":["hur-man-forbereder-sig-for-i-sommar"],"rank_math_description":["Com o ver\u00e3o a chegar a procura pela defini\u00e7\u00e3o muscular no gin\u00e1sio aumenta...muito. V\u00ea aqui o que podes fazer para ter resultados r\u00e1pidos."],"rank_math_focus_keyword":["defini\u00e7\u00e3o,treino ver\u00e3o"],"rank_math_news_sitemap_genres":["a:1:{i:0;s:4:\"oped\";}"],"rank_math_news_sitemap_exclude":["off"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"rank_math_internal_links_processed":["1"],"_trp_automatically_translated_slug_fr_FR":["comment-se-preparer-pour-cet-ete"],"_trp_automatically_translated_slug_en_US":["how-to-prepare-for-this-summer"],"_trp_automatically_translated_slug_de_DE":["wie-bereite-ich-mich-auf-diesen-sommer-vor"],"_trp_automatically_translated_slug_nl_NL":["hoe-je-voorbereid-op-deze-zomer-2"],"_trp_automatically_translated_slug_en_GB":["how-to-prepare-for-this-summer"],"_trp_automatically_translated_slug_es_ES":["como-prepararse-para-este-verano"],"_trp_automatically_translated_slug_it_IT":["come-prepararsi-per-questa-estate"],"classic-editor-remember":["classic-editor"],"_last_editor_used_jetpack":["classic-editor"],"_wpar_repost_post_titles_active":["no"],"_wpar_repost_post_update_url":["no"],"_wpar_repost_post_titles":["Como te preparares para este ver\u00e3o"],"ilj_blacklistdefinition":["a:0:{}"],"_uucss_safelist":["[]"],"_uucss_blocklist":["[]"],"rank_math_permalink":["como-te-preparares-para-este-verao"],"rank_math_primary_category":["0"],"rank_math_seo_score":["41"],"rank_math_advanced_robots":["a:3:{s:11:\"max-snippet\";s:2:\"-1\";s:17:\"max-video-preview\";s:2:\"-1\";s:17:\"max-image-preview\";s:5:\"large\";}"],"rank_math_facebook_enable_image_overlay":["off"],"rank_math_facebook_image_overlay":["play"],"rank_math_twitter_use_facebook":["on"],"rank_math_twitter_card_type":["summary_large_image"],"rank_math_twitter_enable_image_overlay":["off"],"rank_math_twitter_image_overlay":["play"],"tie_post_layout":["4"],"tie_post_featured":["no"],"rank_math_title":["Como obteres a defini\u00e7\u00e3o para este ver\u00e3o %sep% %sitename%"],"astra_style_timestamp_css":["1776621879"],"wp_schema_pro_optimized_structured_data":["<!-- Schema optimized by Schema Pro --><script type=\"application\/ld+json\">[]<\/script><!-- \/ Schema optimized by Schema Pro --><!-- Schema optimized by Schema Pro --><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"Review\",\"reviewBody\":\"Defini\u00e7\u00e3o muscular...ainda este ver\u00e3o\\r\\n\\r\\n\\r\\n    \\n        Conte\u00fado                    \\n                esconder\\n            \\n            \\n\\n        \\n                    1)\\n                Defini\u00e7\u00e3o muscular\u2026ainda este ver\u00e3o\\n    \\n        \\n                    2)\\n                O que \u00e9 a defini\u00e7\u00e3o muscular?\\n    \\n        \\n                    3)\\n                Como conseguir a defini\u00e7\u00e3o muscular?\\n    \\n        \\n                    4)\\n                Sem alimenta\u00e7\u00e3o, n\u00e3o h\u00e1 defini\u00e7\u00e3o\\n    \\n        \\n                    5)\\n                Que treino utilizas?\\n    \\n        \\n                    6)\\n                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. A segunda melhor \u00e9 hoje.\\r\\n\\r\\nSegue uma alimenta\u00e7\u00e3o 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\u00e3o garantidos, e talvez at\u00e9 te surpreendas a ti\u00a0pr\u00f3prio.\\r\\n\\r\\nFicam tamb\u00e9m aqui alguns artigos que te podem ser \u00fateis nesta fase.\\r\\n\\r\\n \\tQuanta prote\u00edna preciso por dia?\\r\\n \\tComo fazer dieta para perder gordura sem morrer \u00e0 fome.\\r\\n \\tO que comer para perder gordura?\\r\\n \\tComo fazer uma dieta.\\r\\n \\tQual \u00e9 o melhor tipo de cardio?\\r\\n \\tQuanto tempo devo descansar entre s\u00e9ries?\",\"datePublished\":\"2017-03-20T19:58:27\",\"author\":{\"@type\":\"Person\",\"name\":\"ginasiovirtual\",\"sameAs\":\"https:\/\/ginasiovirtual.com\/en\/how-to-prepare-for-this-summer\/\"},\"publisher\":{\"@type\":\"Organization\",\"name\":\"ginasiovirtual\",\"sameAs\":\"https:\/\/ginasiovirtual.com\/en\/how-to-prepare-for-this-summer\/\"}}<\/script><!-- \/ Schema optimized by Schema Pro -->"],"placid_social_images_temp_pinterest":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_template_built_from":[null],"placid_social_images_temp_template":[null],"placid_social_images_temp_ogimage":["a:7:{s:10:\"built_from\";s:7:\"default\";s:8:\"template\";s:9:\"l1li0mfpu\";s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_twitter":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"_cmplz_scanned_post":["1"],"rank_math_analytic_object_id":["121"],"_pretty-link":["267"],"wpil_sync_error":["1"],"isc_post_images":["a:4:{i:14632;s:85:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini\u00e7\u00e3o-muscular-ver\u00e3o.jpg\";i:14636;s:90:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver\u00e3o.jpg\";i:14638;s:87:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini\u00e7\u00e3o-gin\u00e1sio.jpg\";i:30942;a:2:{s:3:\"src\";s:89:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights-.jpg\";s:9:\"thumbnail\";b:1;}}"],"_uag_page_assets":["a:9:{s:3:\"css\";s:0:\"\";s:2:\"js\";s:0:\"\";s:18:\"current_block_list\";a:0:{}s:8:\"uag_flag\";b:0;s:11:\"uag_version\";i:1782253716;s:6:\"gfonts\";a:0:{}s:10:\"gfonts_url\";s:0:\"\";s:12:\"gfonts_files\";a:0:{}s:14:\"uag_faq_layout\";b:0;}"],"_plp_post_keywords_updated_at":["2024-07-29 01:50:10"],"_plp_post_urls_updated_at":["2024-07-29 01:51:12"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["0"],"wpil_links_inbound_internal_count_data":["a:0:{}"],"wpil_links_outbound_internal_count":["9"],"wpil_links_outbound_internal_count_data":["a:9:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:54:\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:4672;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:13:\"hipocal\u00f3rica\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:55:\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:4674;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:14:\"hipercal\u00f3rica\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:12458;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"este artigo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:3;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:49;s:6:\"anchor\";s:33:\"Quanta prote\u00edna preciso por dia?\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:4;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:10912;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:56:\"Como fazer dieta para perder gordura sem morrer \u00e0 fome.\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:5;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:8876;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:32:\"O que comer para perder gordura?\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:6;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:48:\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:8621;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:21:\"Como fazer uma dieta.\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:7;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:58:\"https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:11656;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:32:\"Qual \u00e9 o melhor tipo de cardio?\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:8;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:68:\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:12506;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:42:\"Quanto tempo devo descansar entre s\u00e9ries?\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["1"],"wpil_links_outbound_external_count_data":["a:1:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:112:\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/como-te-preparares-para-este-ver%C3%A3o\/id1573269829?i=1000528104430\";s:4:\"host\";s:24:\"embed.podcasts.apple.com\";s:8:\"internal\";b:0;s:4:\"post\";N;s:6:\"anchor\";s:37:\"No anchor text, link is for an iframe\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_sync_report2_time":["2024-08-11T21:00:11+00:00"],"_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 resultados!"],"_seopress_analysis_target_kw":["defini\u00e7\u00e3o,treino ver\u00e3o"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights-.jpg",1700,1133,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights--150x150.jpg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights--300x200.jpg",300,200,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights--768x512.jpg",768,512,true],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights--1300x866.jpg",1300,866,true],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights--1536x1024.jpg",1536,1024,true],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights-.jpg",1700,1133,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/the-metal-dumbbell-and-weights--18x12.jpg",18,12,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/it\/author\/ginasiovirtual\/"},"uagb_comment_info":2,"uagb_excerpt":"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;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/posts\/14417","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/comments?post=14417"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/posts\/14417\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/media\/30942"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/media?parent=14417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/categories?post=14417"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/tags?post=14417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}