{"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":"hoe-je-voorbereid-op-deze-zomer-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/como-te-preparares-para-este-verao\/","title":{"rendered":"Hoe je je kunt voorbereiden op deze zomer"},"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 em Janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.<\/p>\n<p>\u00c9 o efeito ver\u00e3o e a altura em que muitos procuram a chamada defini\u00e7\u00e3o muscular.<\/p>\n<p>Nos 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.<\/p>\n<p>O 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.<\/p>\n<p><strong>Portanto, como \u00e9 que te preparas para estar em grande forma este ver\u00e3o?<\/strong><\/p>\n<p>Primeiro que tudo, vamos definir o que \u00e9 defini\u00e7\u00e3o muscular, afinal de contas, \u00e9 isso que a maioria procura nesta altura.<\/p>\n<h2><strong>O que \u00e9 a defini\u00e7\u00e3o muscular?<\/strong><\/h2>\n<p>A 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.<\/p>\n<p>\u00c9 tornar o corpo mais definido,\u00a0com um aspecto mais atl\u00e9tico e apelativo.<\/p>\n<p>Met andere woorden: je krijgt spiermassa en verliest tegelijkertijd vet.<\/p>\n<p>Isto \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.<\/p>\n<p><strong>Portanto, o que \u00e9 que fazes?<\/strong><\/p>\n<p><u>Het hangt er van af.<\/u><\/p>\n<h2><strong>Como conseguir a defini\u00e7\u00e3o muscular?<\/strong><\/h2>\n<p>Se tiveres alguma massa muscular, mas alguma gordura tamb\u00e9m, segues uma dieta <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/\"  rel=\"noopener noreferrer\">hypocalorisch<\/a>, acompanhada de um treino de muscula\u00e7\u00e3o.<\/p>\n<p>Isto vai-te permitir perder gordura, manter a massa magra, e com isto, os teus m\u00fasculos v\u00e3o parecer maiores e mais definidos.<\/p>\n<p>Als je daarentegen heel weinig spiermassa hebt, ook al is er een kleine hoeveelheid vet, moet je kiezen voor een dieet <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">hypercalorisch<\/a>\u00a0gecontroleerd, begeleid door krachttraining.<\/p>\n<p>Se 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.<\/p>\n<p><strong>Este \u00e9 o primeiro passo, definir o tipo de dieta a seguir.<\/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=\"spierdefinitie in de zomer\" 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>Sem alimenta\u00e7\u00e3o, n\u00e3o h\u00e1 defini\u00e7\u00e3o<\/strong><\/h2>\n<p>Tu sabes, n\u00f3s sabemos, toda a gente sabe.<\/p>\n<p>N\u00e3o h\u00e1 volta a dar, e se queres realmente atingir os teus objetivos, precisas de uma alimenta\u00e7\u00e3o apropriada.<\/p>\n<p><strong>Precisas de adaptar a tua alimenta\u00e7\u00e3o ao teu objetivo, em vez de rezar para que o gel redutor funcione.<\/strong><\/p>\n<p>Uma 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.<\/p>\n<p>Decide se precisas de uma alimenta\u00e7\u00e3o hiper ou hipocal\u00f3rica, e elabora a tua dieta\u00a0tendo isso como base.<\/p>\n<p><u>Para 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.<\/u><\/p>\n<p>Precisas de prote\u00ednas, hidratos de carbono e gorduras em quantidades suficientes.<\/p>\n<p>N\u00e3o sabes quanta prote\u00edna precisas?<\/p>\n<p>V\u00ea <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">Dit artikel<\/a> om je te helpen.<\/p>\n<h2><strong>Welke opleiding gebruik je?<\/strong><\/h2>\n<p>Treinos com altas repeti\u00e7\u00f5es e sess\u00f5es duplas de cardio?<\/p>\n<p>Nee.<\/p>\n<p>Essa n\u00e3o \u00e9 a melhor estrat\u00e9gia para conseguires a t\u00e3o desejada defini\u00e7\u00e3o muscular.<\/p>\n<p>\u00c9 obrigat\u00f3rio seguires um plano de treino com pesos, mas n\u00e3o com 50 repeti\u00e7\u00f5es por s\u00e9rie.<\/p>\n<p><strong>O teu objetivo no treino com pesos \u00e9 manter, ou ganhar, massa muscular, n\u00e3o queimar o m\u00e1ximo de calorias poss\u00edvel.<\/strong><\/p>\n<p>Reduzir as calorias deve ser feito principalmente atrav\u00e9s da alimenta\u00e7\u00e3o.<\/p>\n<p><strong>Depois tens tamb\u00e9m o treino cardio, que embora \u00fatil, deve ser utilizado de forma inteligente.<\/strong><\/p>\n<p>E por inteligente significa come\u00e7ar com menos sess\u00f5es e menos tempo, e ir aumentando de forma gradual.<\/p>\n<p>N\u00e3o, come\u00e7ar logo com 2 horas de cardio por dia n\u00e3o \u00e9 uma boa estrat\u00e9gia.<\/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=\"hoe je je kunt voorbereiden op de zomer\" 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>Plannen en deadlines<\/strong><\/h2>\n<p>Quando 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.<\/p>\n<p>A competi\u00e7\u00e3o \u00e9 o dia em que pretende estar o mais pr\u00f3ximo poss\u00edvel da sua forma ideal.<\/p>\n<p>N\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.<\/p>\n<p><strong>Door een deadline voor je doel te stellen, wordt het re\u00ebler.<\/strong><\/p>\n<p>D\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.<\/p>\n<p>Ga je vandaag echt de training overslaan en die familiepizza eten?<\/p>\n<p>Kijk, er zijn nog 3 weken tot juli.<\/p>\n<h2><strong>S\u00ea realista, mas ambicioso tamb\u00e9m<\/strong><\/h2>\n<p>Ganhar 10 kg de massa muscular em tr\u00eas meses, enquanto perdes 5 kg de gordura, n\u00e3o \u00e9 realista.<\/p>\n<p>Mas tamb\u00e9m n\u00e3o precisas de ter como objetivo perder 2 kg, quando preferias (e conseguias) perder 5.<\/p>\n<p>S\u00ea realista, mas tamb\u00e9m ambicioso.<\/p>\n<p>Tra\u00e7a metas n\u00e3o imposs\u00edveis, mas tamb\u00e9m n\u00e3o te deixes ficar por objetivos demasiado modestos quando queres muito mais.<\/p>\n<p><strong>Qual \u00e9 o teu objetivo mesmo?<\/strong><\/p>\n<p>Est\u00e1s a fazer tudo aquilo que podes para o atingir?<\/p>\n<p>Se n\u00e3o, faz.<\/p>\n<p>Tenta criar uma meta o mais pr\u00f3xima poss\u00edvel do teu objetivo.<\/p>\n<p><u>Het is beter om een groot doel ternauwernood te missen, dan een heel klein doel te bereiken.<\/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=\"spierdefinitie deze zomer\" 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>Conclusie<\/strong><\/h2>\n<p>Seja qual for o teu objetivo, tr\u00eas meses \u00e9 tempo suficiente para conseguires bons resultados.<\/p>\n<p><u>Als je jezelf inzet.<\/u><\/p>\n<p>Se \u00e9 defini\u00e7\u00e3o muscular que queres este ver\u00e3o, a melhor altura para come\u00e7ar\u00a0foi ontem. A segunda melhor \u00e9 hoje.<\/p>\n<p>Segue uma alimenta\u00e7\u00e3o adequada, com um bom treino a acompanhar.<\/p>\n<p>Plan goed wat je wilt bereiken, en wanneer je dat wilt bereiken.<\/p>\n<p>Se seguires tudo isto de forma consistente, os resultados s\u00e3o garantidos, e talvez at\u00e9 te surpreendas a ti\u00a0pr\u00f3prio.<\/p>\n<p><strong>Ficam tamb\u00e9m aqui alguns artigos que te podem ser \u00fateis nesta fase.<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">Hoeveel eiwitten heb ik per dag nodig?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/\"  rel=\"noopener noreferrer\">Hoe je op dieet kunt gaan om vet te verliezen zonder jezelf uit te hongeren.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">Wat te eten om vet te verliezen?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">Hoe je op dieet moet gaan.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/\"  rel=\"noopener noreferrer\">Wat is de beste vorm van cardio?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">Hoe lang moet ik rusten tussen de sets?<\/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 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muscular"],"_yoast_wpseo_focuskw":["defini\u00e7\u00e3o muscular no ver\u00e3o"],"_yoast_wpseo_linkdex":["63"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"tie_post_sub_title":["J\u00e1 falta pouco para o ver\u00e3o, est\u00e1s preparado?"],"tie_featured_use_fea":["yes"],"tie_featured_bg_color":["#ffffff"],"tie_post_head":["standard"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"como ganhar defini\u00e7\u00e3o muscular rapidamente\",\"score\":\"ok\"},{\"keyword\":\"como ganhar defini\u00e7\u00e3o muscular\",\"score\":\"ok\"},{\"keyword\":\"dicas de treino para defini\u00e7\u00e3o muscular\",\"score\":\"ok\"},{\"keyword\":\"treino ver\u00e3o\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"_thumbnail_id":["30942"],"ampforwp_custom_content_editor":["Se em Janeiro as inscri&ccedil;&otilde;es no gin&aacute;sio aumentam, quando o sol come&ccedil;a a dar sinais de vida os gin&aacute;sios enchem.\r\n\r\n&Eacute; o efeito ver&atilde;o e a altura em que muitos procuram a chamada defini&ccedil;&atilde;o muscular.\r\n\r\nNos homens s&atilde;o os abdominais acompanhados por um peito musculado para exibir na praia, enquanto que nas mulheres &eacute; uma barriga lisa com uns membros inferiores de fazer inveja.\r\n\r\nO ideal &eacute; levar o gin&aacute;sio a s&eacute;rio todo o ano, mas se n&atilde;o &eacute; o teu caso, em tr&ecirc;s meses &eacute; poss&iacute;vel conseguir tamb&eacute;m muito bons resultados.\r\n\r\n&lt;strong&gt;Portanto, como &eacute; que te preparas para estar em grande forma este ver&atilde;o?&lt;\/strong&gt;\r\n\r\nPrimeiro que tudo, vamos definir o que &eacute; defini&ccedil;&atilde;o muscular, afinal de contas, &eacute; isso que a maioria procura nesta altura.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;O que &eacute; a defini&ccedil;&atilde;o muscular?&lt;\/strong&gt;&lt;\/h2&gt;\r\nA defini&ccedil;&atilde;o muscular &eacute; quando algu&eacute;m procura tornar os seus m&uacute;sculos mais salientes, ao mesmo tempo que&nbsp;diminui a quantidade de gordura.\r\n\r\n&Eacute; tornar o corpo mais definido,&nbsp;com um aspecto mais atl&eacute;tico e apelativo.\r\n\r\nPor outras palavras, ganhar massa muscular e perder gordura ao mesmo tempo.\r\n\r\nIsto &eacute; algo complicado de atingir, j&aacute; que para ganhar massa muscular precisas de calorias a mais, e para perder gordura precisas de calorias a menos.\r\n\r\n&lt;strong&gt;Portanto, o que &eacute; que fazes?&lt;\/strong&gt;\r\n\r\n&lt;u&gt;Depende.&lt;\/u&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Como conseguir a defini&ccedil;&atilde;o muscular?&lt;\/strong&gt;&lt;\/h2&gt;\r\nSe tiveres alguma massa muscular, mas alguma gordura tamb&eacute;m, segues uma dieta &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;hipocal&oacute;rica&lt;\/a&gt;, acompanhada de um treino de muscula&ccedil;&atilde;o.\r\n\r\nIsto vai-te permitir perder gordura, manter a massa magra, e com isto, os teus m&uacute;sculos v&atilde;o parecer maiores e mais definidos.\r\n\r\nSe por outro lado tens muito pouca massa muscular, mesmo que exista uma pequena quantidade de gordura, deves apostar numa dieta &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;hipercal&oacute;rica&lt;\/a&gt;&nbsp;controlada, acompanhada de um treino com pesos.\r\n\r\nSe estruturares bem o teu plano, isto vai levar a um aumento significativo da tua massa muscular, e diminuir a percentagem de gordura corporal, &agrave; medida que a de massa magra aumenta.\r\n\r\n&lt;strong&gt;Este &eacute; o primeiro passo, definir o tipo de dieta a seguir.&lt;\/strong&gt;\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-14632&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/defini&ccedil;&atilde;o-muscular-ver&atilde;o.jpg&quot; alt=&quot;defini&ccedil;&atilde;o muscular ver&atilde;o&quot; width=&quot;1200&quot; height=&quot;749&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Sem alimenta&ccedil;&atilde;o, n&atilde;o h&aacute; defini&ccedil;&atilde;o&lt;\/strong&gt;&lt;\/h2&gt;\r\nTu sabes, n&oacute;s sabemos, toda a gente sabe.\r\n\r\nN&atilde;o h&aacute; volta a dar, e se queres realmente atingir os teus objetivos, precisas de uma alimenta&ccedil;&atilde;o apropriada.\r\n\r\n&lt;strong&gt;Precisas de adaptar a tua alimenta&ccedil;&atilde;o ao teu objetivo, em vez de rezar para que o gel redutor funcione.&lt;\/strong&gt;\r\n\r\nUma dieta preenchida apenas com alimentos teoricamente saud&aacute;veis, mas em que consomes mais calorias do que as que queimas, n&atilde;o te vai fazer perder peso. Vai fazer com que ganhes.\r\n\r\nDecide se precisas de uma alimenta&ccedil;&atilde;o hiper ou hipocal&oacute;rica, e elabora a tua dieta&nbsp;tendo isso como base.\r\n\r\n&lt;u&gt;Para al&eacute;m disso, &eacute; importante n&atilde;o s&oacute; ter aten&ccedil;&atilde;o &agrave;s calorias, mas tamb&eacute;m ao que essas calorias te v&atilde;o fornecer.&lt;\/u&gt;\r\n\r\nPrecisas de prote&iacute;nas, hidratos de carbono e gorduras em quantidades suficientes.\r\n\r\nN&atilde;o sabes quanta prote&iacute;na precisas?\r\n\r\nV&ecirc; &lt;a href=&quot;https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;este artigo&lt;\/a&gt; para te ajudar.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Que treino utilizas?&lt;\/strong&gt;&lt;\/h2&gt;\r\nTreinos com altas repeti&ccedil;&otilde;es e sess&otilde;es duplas de cardio?\r\n\r\nN&atilde;o.\r\n\r\nEssa n&atilde;o &eacute; a melhor estrat&eacute;gia para conseguires a t&atilde;o desejada defini&ccedil;&atilde;o muscular.\r\n\r\n&Eacute; obrigat&oacute;rio seguires um plano de treino com pesos, mas n&atilde;o com 50 repeti&ccedil;&otilde;es por s&eacute;rie.\r\n\r\n&lt;strong&gt;O teu objetivo no treino com pesos &eacute; manter, ou ganhar, massa muscular, n&atilde;o queimar o m&aacute;ximo de calorias poss&iacute;vel.&lt;\/strong&gt;\r\n\r\nReduzir as calorias deve ser feito principalmente atrav&eacute;s da alimenta&ccedil;&atilde;o.\r\n\r\n&lt;strong&gt;Depois tens tamb&eacute;m o treino cardio, que embora &uacute;til, deve ser utilizado de forma inteligente.&lt;\/strong&gt;\r\n\r\nE por inteligente significa come&ccedil;ar com menos sess&otilde;es e menos tempo, e ir aumentando de forma gradual.\r\n\r\nN&atilde;o, come&ccedil;ar logo com 2 horas de cardio por dia n&atilde;o &eacute; uma boa estrat&eacute;gia.\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-14636&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/como-te-preparares-para-o-ver&atilde;o.jpg&quot; alt=&quot;como te preparares para o ver&atilde;o&quot; width=&quot;1182&quot; height=&quot;701&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Planos e prazos&lt;\/strong&gt;&lt;\/h2&gt;\r\nQuando um atleta quer competir, planeia toda a sua prepara&ccedil;&atilde;o, desde a dieta ao treino, com a data da competi&ccedil;&atilde;o como prazo final.\r\n\r\nA competi&ccedil;&atilde;o &eacute; o dia em que pretende estar o mais pr&oacute;ximo poss&iacute;vel da sua forma ideal.\r\n\r\nN&atilde;o precisas de ir competir, mas se o teu objetivo &eacute; estar na tua melhor forma em Julho, coloca este m&ecirc;s como&nbsp;o teu prazo final.\r\n\r\n&lt;strong&gt;Definir um prazo para o teu objetivo torna-o mais real.&lt;\/strong&gt;\r\n\r\nD&aacute; tamb&eacute;m uma sensa&ccedil;&atilde;o de import&acirc;ncia e urg&ecirc;ncia para o atingir, e se &eacute; importante, vais-te esfor&ccedil;ar e dedicar mais por isso.\r\n\r\nVais mesmo faltar ao treino de hoje e comer essa pizza familiar?\r\n\r\nOlha que falta 3 semanas para Julho.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;S&ecirc; realista, mas ambicioso tamb&eacute;m&lt;\/strong&gt;&lt;\/h2&gt;\r\nGanhar 10 kg de massa muscular em tr&ecirc;s meses, enquanto perdes 5 kg de gordura, n&atilde;o &eacute; realista.\r\n\r\nMas tamb&eacute;m n&atilde;o precisas de ter como objetivo perder 2 kg, quando preferias (e conseguias) perder 5.\r\n\r\nS&ecirc; realista, mas tamb&eacute;m ambicioso.\r\n\r\nTra&ccedil;a metas n&atilde;o imposs&iacute;veis, mas tamb&eacute;m n&atilde;o te deixes ficar por objetivos demasiado modestos quando queres muito mais.\r\n\r\n&lt;strong&gt;Qual &eacute; o teu objetivo mesmo?&lt;\/strong&gt;\r\n\r\nEst&aacute;s a fazer tudo aquilo que podes para o atingir?\r\n\r\nSe n&atilde;o, faz.\r\n\r\nTenta criar uma meta o mais pr&oacute;xima poss&iacute;vel do teu objetivo.\r\n\r\n&lt;u&gt;Mais vale falhar por pouco um grande objetivo, do que atingir um muito pequeno.&lt;\/u&gt;\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-14638&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/muscular-defini&ccedil;&atilde;o-gin&aacute;sio.jpg&quot; alt=&quot;defini&ccedil;&atilde;o muscular este ver&atilde;o&quot; width=&quot;830&quot; height=&quot;467&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Conclus&atilde;o&lt;\/strong&gt;&lt;\/h2&gt;\r\nSeja qual for o teu objetivo, tr&ecirc;s meses &eacute; tempo suficiente para conseguires bons resultados.\r\n\r\n&lt;u&gt;Se te dedicares.&lt;\/u&gt;\r\n\r\nSe &eacute; defini&ccedil;&atilde;o muscular que queres este ver&atilde;o, a melhor altura para come&ccedil;ar&nbsp;foi ontem. A segunda melhor &eacute; hoje.\r\n\r\nSegue uma alimenta&ccedil;&atilde;o adequada, com um bom treino a acompanhar.\r\n\r\nPlaneia bem aquilo que queres atingir, e quando o pretendes atingir.\r\n\r\nSe seguires tudo isto de forma consistente, os resultados s&atilde;o garantidos, e talvez at&eacute; te surpreendas a ti&nbsp;pr&oacute;prio.\r\n\r\n&lt;strong&gt;Ficam tamb&eacute;m aqui alguns artigos que te podem ser &uacute;teis nesta fase.&lt;\/strong&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Quanta prote&iacute;na preciso por dia?&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/dieta-perder-gordura-sem-morrer-fome\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Como fazer dieta para perder gordura sem morrer &agrave; fome.&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;O que comer para perder gordura?&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Como fazer uma dieta.&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Qual &eacute; o melhor tipo de cardio?&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Quanto tempo devo descansar entre s&eacute;ries?&lt;\/a&gt;&lt;\/li&gt;\r\n&lt;\/ul&gt;"],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ilj_linkdefinition":["a:2:{i:0;s:20:\"defini\u00e7\u00e3o muscular\";i:1;s:5:\"Array\";}"],"_metaseo_metatitle":["Como te preparares para este ver\u00e3o"],"_metaseo_metadesc":["J\u00e1 falta pouco para o ver\u00e3o, est\u00e1s preparado? Como conseguires uma boa defini\u00e7\u00e3o muscular ainda este ver\u00e3o."],"psp_status":["a:1:{s:30:\"how to prepare for this summer\";a:4:{s:2:\"kw\";s:30:\"how to prepare for this summer\";s:5:\"score\";s:4:\"35.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:560;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:35:\"como te preparares para este ver\u00e3o\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:104:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the SEO title.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 5 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:35:\"como te preparares para este ver\u00e3o\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";s:4:\"0.50\";s:3:\"msg\";s:223:\"Great, the page title contains 34 characters and it's between 5 and 70 characters, which is the recommended interval. Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page title.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:114:\"se em janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:116:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:118:\"como te preparares para este ver\u00e3o, para, muscular, mais, gordura, tamb\u00e9m, precisas, objetivo, massa, treino, perder\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";i:0;s:3:\"msg\";s:113:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page meta keywords.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:62:\"https:\/\/ginasiovirtual.com\/como-te-preparares-para-este-verao\/\";s:8:\"focus_kw\";s:30:\"how-to-prepare-for-this-summer\";}s:5:\"score\";i:0;s:3:\"msg\";s:109:\"Bad, the focus keyword <strong>how-to-prepare-for-this-summer<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:114:\"se em janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.\";s:8:\"focus_kw\";s:30:\"how to prepare for this summer\";}s:5:\"score\";i:0;s:3:\"msg\";s:123:\"Bad, the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:92:\"Great, the page content contains 560 allowed words and the recommended minimum is 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 3 images and 3 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 16 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 4 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 0 &lt;h1&gt;, 7 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 9 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:560;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:138:\"Bad, keyword density is 0%, because the focus keyword <strong>how to prepare for this summer<\/strong> does not appear in the page content.\";}}}}","a:1:{s:33:\"come prepararsi per questa estate\";a:4:{s:2:\"kw\";s:33:\"come prepararsi per questa estate\";s:5:\"score\";s:4:\"42.5\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:534;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:33:\"come prepararsi per questa estate\";s:8:\"focus_kw\";s:33:\"come prepararsi per questa estate\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 4 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:33:\"come prepararsi per questa estate\";s:8:\"focus_kw\";s:33:\"come prepararsi per questa estate\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 33 characters and it's between 5 and 70 characters, which is the recommended interval. 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        Planos e prazos\\n    \\n        \\n                    7)\\n                S\u00ea realista, mas ambicioso tamb\u00e9m\\n    \\n        \\n                    8)\\n                Conclus\u00e3o\\n    \\n        \\n                    9)\\n                Partilhar\\n    \\n    \\n\\r\\n\\r\\nSe em Janeiro as inscri\u00e7\u00f5es no gin\u00e1sio aumentam, quando o sol come\u00e7a a dar sinais de vida os gin\u00e1sios enchem.\\r\\n\\r\\n\u00c9 o efeito ver\u00e3o e a altura em que muitos procuram a chamada defini\u00e7\u00e3o muscular.\\r\\n\\r\\nNos homens s\u00e3o os abdominais acompanhados por um peito musculado para exibir na praia, enquanto que nas mulheres \u00e9 uma barriga lisa com uns membros inferiores de fazer inveja.\\r\\n\\r\\nO ideal \u00e9 levar o gin\u00e1sio a s\u00e9rio todo o ano, mas se n\u00e3o \u00e9 o teu caso, em tr\u00eas meses \u00e9 poss\u00edvel conseguir tamb\u00e9m muito bons resultados.\\r\\n\\r\\nPortanto, como \u00e9 que te preparas para estar em grande forma este ver\u00e3o?\\r\\n\\r\\nPrimeiro que tudo, vamos definir o que \u00e9 defini\u00e7\u00e3o muscular, afinal de contas, \u00e9 isso que a maioria procura nesta altura.\\r\\nO que \u00e9 a defini\u00e7\u00e3o muscular?\\r\\nA defini\u00e7\u00e3o muscular \u00e9 quando algu\u00e9m procura tornar os seus m\u00fasculos mais salientes, ao mesmo tempo que\u00a0diminui a quantidade de gordura.\\r\\n\\r\\n\u00c9 tornar o corpo mais definido,\u00a0com um aspecto mais atl\u00e9tico e apelativo.\\r\\n\\r\\nPor outras palavras, ganhar massa muscular e perder gordura ao mesmo tempo.\\r\\n\\r\\nIsto \u00e9 algo complicado de atingir, j\u00e1 que para ganhar massa muscular precisas de calorias a mais, e para perder gordura precisas de calorias a menos.\\r\\n\\r\\nPortanto, o que \u00e9 que fazes?\\r\\n\\r\\nDepende.\\r\\nComo conseguir a defini\u00e7\u00e3o muscular?\\r\\nSe tiveres alguma massa muscular, mas alguma gordura tamb\u00e9m, segues uma dieta hipocal\u00f3rica, acompanhada de um treino de muscula\u00e7\u00e3o.\\r\\n\\r\\nIsto vai-te permitir perder gordura, manter a massa magra, e com isto, os teus m\u00fasculos v\u00e3o parecer maiores e mais definidos.\\r\\n\\r\\nSe por outro lado tens muito pouca massa muscular, mesmo que exista uma pequena quantidade de gordura, deves apostar numa dieta hipercal\u00f3rica\u00a0controlada, acompanhada de um treino com pesos.\\r\\n\\r\\nSe estruturares bem o teu plano, isto vai levar a um aumento significativo da tua massa muscular, e diminuir a percentagem de gordura corporal, \u00e0 medida que a de massa magra aumenta.\\r\\n\\r\\nEste \u00e9 o primeiro passo, definir o tipo de dieta a seguir.\\r\\n\\r\\n\\r\\nSem alimenta\u00e7\u00e3o, n\u00e3o h\u00e1 defini\u00e7\u00e3o\\r\\nTu sabes, n\u00f3s sabemos, toda a gente sabe.\\r\\n\\r\\nN\u00e3o h\u00e1 volta a dar, e se queres realmente atingir os teus objetivos, precisas de uma alimenta\u00e7\u00e3o apropriada.\\r\\n\\r\\nPrecisas de adaptar a tua alimenta\u00e7\u00e3o ao teu objetivo, em vez de rezar para que o gel redutor funcione.\\r\\n\\r\\nUma dieta preenchida apenas com alimentos teoricamente saud\u00e1veis, mas em que consomes mais calorias do que as que queimas, n\u00e3o te vai fazer perder peso. Vai fazer com que ganhes.\\r\\n\\r\\nDecide se precisas de uma alimenta\u00e7\u00e3o hiper ou hipocal\u00f3rica, e elabora a tua dieta\u00a0tendo isso como base.\\r\\n\\r\\nPara al\u00e9m disso, \u00e9 importante n\u00e3o s\u00f3 ter aten\u00e7\u00e3o \u00e0s calorias, mas tamb\u00e9m ao que essas calorias te v\u00e3o fornecer.\\r\\n\\r\\nPrecisas de prote\u00ednas, hidratos de carbono e gorduras em quantidades suficientes.\\r\\n\\r\\nN\u00e3o sabes quanta prote\u00edna precisas?\\r\\n\\r\\nV\u00ea este artigo para te ajudar.\\r\\nQue treino utilizas?\\r\\nTreinos com altas repeti\u00e7\u00f5es e sess\u00f5es duplas de cardio?\\r\\n\\r\\nN\u00e3o.\\r\\n\\r\\nEssa n\u00e3o \u00e9 a melhor estrat\u00e9gia para conseguires a t\u00e3o desejada defini\u00e7\u00e3o muscular.\\r\\n\\r\\n\u00c9 obrigat\u00f3rio seguires um plano de treino com pesos, mas n\u00e3o com 50 repeti\u00e7\u00f5es por s\u00e9rie.\\r\\n\\r\\nO teu objetivo no treino com pesos \u00e9 manter, ou ganhar, massa muscular, n\u00e3o queimar o m\u00e1ximo de calorias poss\u00edvel.\\r\\n\\r\\nReduzir as calorias deve ser feito principalmente atrav\u00e9s da alimenta\u00e7\u00e3o.\\r\\n\\r\\nDepois tens tamb\u00e9m o treino cardio, que embora \u00fatil, deve ser utilizado de forma inteligente.\\r\\n\\r\\nE por inteligente significa come\u00e7ar com menos sess\u00f5es e menos tempo, e ir aumentando de forma gradual.\\r\\n\\r\\nN\u00e3o, come\u00e7ar logo com 2 horas de cardio por dia n\u00e3o \u00e9 uma boa estrat\u00e9gia.\\r\\n\\r\\n\\r\\nPlanos e prazos\\r\\nQuando um atleta quer competir, planeia toda a sua prepara\u00e7\u00e3o, desde a dieta ao treino, com a data da competi\u00e7\u00e3o como prazo final.\\r\\n\\r\\nA competi\u00e7\u00e3o \u00e9 o dia em que pretende estar o mais pr\u00f3ximo poss\u00edvel da sua forma ideal.\\r\\n\\r\\nN\u00e3o precisas de ir competir, mas se o teu objetivo \u00e9 estar na tua melhor forma em Julho, coloca este m\u00eas como\u00a0o teu prazo final.\\r\\n\\r\\nDefinir um prazo para o teu objetivo torna-o mais real.\\r\\n\\r\\nD\u00e1 tamb\u00e9m uma sensa\u00e7\u00e3o de import\u00e2ncia e urg\u00eancia para o atingir, e se \u00e9 importante, vais-te esfor\u00e7ar e dedicar mais por isso.\\r\\n\\r\\nVais mesmo faltar ao treino de hoje e comer essa pizza familiar?\\r\\n\\r\\nOlha que falta 3 semanas para Julho.\\r\\nS\u00ea realista, mas ambicioso tamb\u00e9m\\r\\nGanhar 10 kg de massa muscular em tr\u00eas meses, enquanto perdes 5 kg de gordura, n\u00e3o \u00e9 realista.\\r\\n\\r\\nMas tamb\u00e9m n\u00e3o precisas de ter como objetivo perder 2 kg, quando preferias (e conseguias) perder 5.\\r\\n\\r\\nS\u00ea realista, mas tamb\u00e9m ambicioso.\\r\\n\\r\\nTra\u00e7a metas n\u00e3o imposs\u00edveis, mas tamb\u00e9m n\u00e3o te deixes ficar por objetivos demasiado modestos quando queres muito mais.\\r\\n\\r\\nQual \u00e9 o teu objetivo mesmo?\\r\\n\\r\\nEst\u00e1s a fazer tudo aquilo que podes para o atingir?\\r\\n\\r\\nSe n\u00e3o, faz.\\r\\n\\r\\nTenta criar uma meta o mais pr\u00f3xima poss\u00edvel do teu objetivo.\\r\\n\\r\\nMais vale falhar por pouco um grande objetivo, do que atingir um muito pequeno.\\r\\n\\r\\n\\r\\nConclus\u00e3o\\r\\nSeja qual for o teu objetivo, tr\u00eas meses \u00e9 tempo suficiente para conseguires bons resultados.\\r\\n\\r\\nSe te dedicares.\\r\\n\\r\\nSe \u00e9 defini\u00e7\u00e3o muscular que queres este ver\u00e3o, a melhor altura para come\u00e7ar\u00a0foi ontem. 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