{"id":15621,"date":"2017-11-29T15:32:06","date_gmt":"2017-11-29T15:32:06","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=15621"},"modified":"2022-06-02T00:07:50","modified_gmt":"2022-06-01T23:07:50","slug":"welk-het-dieet-en-de-ideale-training-voor-mij","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/dieta-e-o-treino-ideal\/","title":{"rendered":"Wat is het ideale dieet en training voor mij?"},"content":{"rendered":"<h2><strong>Bestaat er voor elke persoon een ideaal dieet en training?<\/strong><\/h2>\n\n<p>De todas as d\u00favidas, esta \u00e9 a n\u00famero um.<\/p>\n<p>Devo seguir uma dieta baixa em hidratos ou uma dieta flex\u00edvel?<\/p>\n<p>Talvez seja melhor uma dieta paleo, n\u00e3o?<\/p>\n<p>E quanto ao treino, qual \u00e9 o que d\u00e1 mais resultados? Quantas vezes por semana o devo fazer?<\/p>\n<p>Estes s\u00e3o apenas alguns dos muitos exemplos, mas ser\u00e1 que existe mesmo um plano perfeito?<\/p>\n<p>E se existe, que plano \u00e9 esse?<\/p>\n<p>Vamos come\u00e7ar por abordar a dieta.<\/p>\n<h2><strong>Het ideale dieet<\/strong><\/h2>\n<p>Quando nos perguntam na Sik Nutrition se o nosso protocolo \u00e9 compat\u00edvel com a dieta paleo, vegetariana ou baixa em hidratos a resposta \u00e9 simples. N\u00f3s somos compat\u00edveis com todas essas abordagens.<\/p>\n<p>Todas as dietas t\u00eam pontos fortes e fracos, e a nossa fun\u00e7\u00e3o \u00e9 estabelecer uma liga\u00e7\u00e3o que nos leve a compreender como mensurar seja qual for a abordagem escolhida.<\/p>\n<p>Digamos que somos um ponto interm\u00e9dio de liga\u00e7\u00e3o entre as v\u00e1rias dietas.<\/p>\n<p>De meeste mensen verwachten dat onze reactie iets extreems zal zijn.<\/p>\n<p>Mudar tudo, cortar nos hidratos, fazer uma abordagem paleo, eliminar os a\u00e7\u00facares, o sal, fazer cardio em jejum e comer apenas prote\u00edna.<\/p>\n<p><u>N\u00e3o \u00e9 esta a nossa resposta<\/u>.<\/p>\n<p>Quem nunca teve qualquer tipo de cuidado com a sua dieta, os primeiros passos s\u00e3o na verdade bastante b\u00e1sicos e simples.<\/p>\n<p>O primeiro trabalho \u00e9 implementar h\u00e1bitos e rotinas b\u00e1sicas no dia a dia.<\/p>\n<p><strong>Algumas das estrat\u00e9gias comuns e simples s\u00e3o:<\/strong><\/p>\n<ul>\n<li>Tentar consumir alguma fonte de prote\u00edna na maioria das refei\u00e7\u00f5es.<\/li>\n<li>Tentar cozinhar de forma mais saud\u00e1vel, evitando fritos e apostando nos grelhados, estufados e vapor.<\/li>\n<li>Aumentar o consumo de vitaminas e minerais, atrav\u00e9s da ingest\u00e3o de vegetais na maioria das refei\u00e7\u00f5es, e fruta pelo menos duas vezes ao dia.<\/li>\n<li>Consumir gorduras saud\u00e1veis suficientes atrav\u00e9s de alimentos como o azeite, o abacate, os frutos secos e respetivas manteigas naturais, etc.<\/li>\n<li>Aumentar o consumo de \u00e1gua entre refei\u00e7\u00f5es, tentando manter o corpo hidratado.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/dieta-ideal.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-15662 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/dieta-ideal.jpg\" alt=\"Bestaat er voor elke persoon een ideaal dieet en training?\" width=\"895\" height=\"503\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/dieta-ideal.jpg 895w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/dieta-ideal-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/dieta-ideal-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/dieta-ideal-1200x675.jpg 1200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/dieta-ideal-600x337.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/dieta-ideal-390x220.jpg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/dieta-ideal-20x11.jpg 20w\" sizes=\"(max-width: 895px) 100vw, 895px\" \/><\/a><\/p>\n<p>A maioria das pessoas n\u00e3o cumpre pelo menos um dos pontos acima, logo, ser\u00e3o nesses que nos iremos focar.<\/p>\n<p>Assim que todos os pontos acima estejam garantidos, ent\u00e3o podemos realmente entrar em detalhes como a <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">quantidade de prote\u00edna a ingerir<\/a>, <a href=\"https:\/\/ginasiovirtual.com\/quantas-calorias-ingerir-para-perder-peso\/\"  rel=\"noopener noreferrer\">de ideale hoeveelheid calorie\u00ebn voor jouw doel<\/a>, naast vele andere dingen die we monitoren in onze Teammonitoring.<\/p>\n<p>N\u00e3o te esque\u00e7as, primeiro todas as premissas anteriores devem ser cumpridas, s\u00f3 depois os detalhes importam.<\/p>\n<p><strong>Het ideale dieet moet dus aan het volgende voldoen:<\/strong><\/p>\n<ul>\n<li>Ser sustent\u00e1vel a longo prazo.<\/li>\n<li>Ser sustent\u00e1vel monetariamente.<\/li>\n<li>Respecteer uw behoeften op het gebied van calorie\u00ebn, macro- en micronutri\u00ebnten.<\/li>\n<li>Fornecer energia suficiente para suportar as tuas necessidades f\u00edsicas e mentais di\u00e1rias.<\/li>\n<li>Deve garantir uma composi\u00e7\u00e3o corporal saud\u00e1vel (peso ideal e gordura corporal).<\/li>\n<li>Respeitar a prefer\u00eancia pessoal e palato.<\/li>\n<li>Ser compat\u00edvel com as tuas cren\u00e7as e ideologias.<\/li>\n<li>Incluir apenas restri\u00e7\u00f5es necess\u00e1rias (e n\u00e3o cren\u00e7as infundadas).<\/li>\n<li>Jou blij maken.<\/li>\n<\/ul>\n<p><u>\u00c9 fundamental atingires as calorias suficientes para o teu objetivo e deves ter aten\u00e7\u00e3o a isso<\/u>.<\/p>\n<p>Para al\u00e9m disso, ingere fibra suficiente. Por cada 1000 kcal deves utilizar cerca de 10g a 15g de fibra.<\/p>\n<p>Por fim, tenta consumir a maioria dos teus alimentos de forma n\u00e3o processada.<\/p>\n<p>Assim garantes que n\u00e3o est\u00e1s a utilizar uma tonelada de comida processada, al\u00e9m de focar principalmente nos alimentos que te v\u00e3o proporcionar todos os micronutrientes necess\u00e1rios.<\/p>\n<p><strong>Encontras aqui alguns artigos que te podem ser \u00fateis:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quantas-calorias-utilizar-para-ganhar-massa-muscular\/\"  rel=\"noopener noreferrer\">Hoeveel calorie\u00ebn gebruik je om spiermassa te winnen?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quantas-calorias-ingerir-para-perder-peso\/\"  rel=\"noopener noreferrer\">Hoeveel calorie\u00ebn moet je eten om af te vallen.<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/como-fazer-dieta-sem-ir-a-falencia\/\"  rel=\"noopener noreferrer\">Como fazer dieta sem ir \u00e0 fal\u00eancia.<\/a><\/li>\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<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-15666 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-dieta-treino-ginasio.jpg\" alt=\"ideale voeding en training\" width=\"960\" height=\"540\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-dieta-treino-ginasio.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-dieta-treino-ginasio-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-dieta-treino-ginasio-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-dieta-treino-ginasio-600x338.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-dieta-treino-ginasio-390x220.jpg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-dieta-treino-ginasio-20x11.jpg 20w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h2><strong>Optimale training<\/strong><\/h2>\n<p>Depois da dieta, est\u00e1 na altura de passar ao treino.<\/p>\n<p>Os guias s\u00e3o gerais, e aplicados de forma global, mas servem como bom ponto de partida.<\/p>\n<p><strong>Hoe te beginnen?<\/strong><\/p>\n<ul>\n<li><strong>Kies een doel.\u00a0<\/strong>N\u00e3o apenas um desejo, mas um objetivo espec\u00edfico, realista e poss\u00edvel de atingir.<\/li>\n<li><strong>Manipula a frequ\u00eancia de treino, volume e intensidade.\u00a0<\/strong>Aposta em dois deles e deixa o terceiro de fora, de forma a garantir a recupera\u00e7\u00e3o.<\/li>\n<li><strong>Kies een focus.\u00a0<\/strong>Hipertrofia ou for\u00e7a?\u00a0Desta forma conseguiremos utilizar cada um deles em blocos de treino diferentes, e potenci\u00e1-lo.<\/li>\n<li><strong>Exerc\u00edcios.\u00a0<\/strong>Relativamente \u00e0 escolha dos exerc\u00edcios, escolhe-os de acordo com os objetivos.\u00a0Tudo deve ter um prop\u00f3sito.<\/li>\n<\/ul>\n<p>O segundo ponto \u00e9 extremamente importante, mas muitas vezes deixado para segundo plano ou ao acaso.<\/p>\n<p>Preferes ir mais ou menos dias ao gin\u00e1sio? (Frequ\u00eancia)<\/p>\n<p>Se tens uma necessidade de trabalhar com intensidades mais altas, escolhe cargas maiores, um maior n\u00famero de s\u00e9ries pr\u00f3ximas da falha, ou ambos. (Intensidade)<\/p>\n<p>Se preferes treinos com alto volume, ent\u00e3o usa um n\u00famero avultado de s\u00e9ries, repeti\u00e7\u00f5es e exerc\u00edcios. (Volume)<\/p>\n<p>N\u00e3o te esque\u00e7as, aposta em dois deles e deixa o terceiro de fora.<\/p>\n<p><strong>Em baixo ficam dois artigos que te podem ser \u00fateis nesta fase.<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quantas-series-e-repeticoes-devo-fazer\/\"  rel=\"noopener noreferrer\">Hoeveel sets en herhalingen moet ik doen?<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/ganhar-massa-ou-perder-gordura-o-que-e-que-eu-faco\/\"  rel=\"noopener noreferrer\">Massa winnen of vet verliezen, wat moet ik doen?<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-15664\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio.jpg\" alt=\"ideale sportschooltraining\" width=\"1152\" height=\"600\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio.jpg 1152w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio-300x156.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio-768x400.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio-600x313.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio-1024x533.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-ginasio-610x318.jpg 610w\" sizes=\"(max-width: 1152px) 100vw, 1152px\" \/><\/a><\/p>\n<h2><strong>Maak het plan werkelijkheid<\/strong><\/h2>\n<p>Como fal\u00e1mos acima, \u00e9 poss\u00edvel escolher uma pan\u00f3plia enorme de combina\u00e7\u00f5es entre dieta e treino.<\/p>\n<p>E agora, que escolheste a tua prefer\u00eancia pessoal, como fazer os mesmos funcionar?<\/p>\n<h2><strong>Criar uma rotina (h\u00e1bitos)<\/strong><\/h2>\n<p>Decerto se est\u00e1s a ler, muito provavelmente j\u00e1 tentaste implementar o plano perfeito no passado.<\/p>\n<p>Mas, porque parece sempre t\u00e3o dif\u00edcil fazer com que funcione?<\/p>\n<p>E porque \u00e9 que existem pessoas que o fazem muito mais facilmente que outras?<\/p>\n<p>Recomendo que leiam o livro O poder do h\u00e1bito escrito pelo Charles Duhigg.<\/p>\n<p><strong>Um h\u00e1bito \u00e9 composto por tr\u00eas componentes.<\/strong><\/p>\n<p><strong>Het teken.\u00a0<\/strong>\u00c9 o gatilho que despoleta um comportamento.<br \/>\n<u>Voorbeeld<\/u>. O teu despertador de manh\u00e3.<\/p>\n<p><strong>De routine.\u00a0<\/strong>\u00c9 o pr\u00f3prio comportamento.<br \/>\n<u>Voorbeeld<\/u>. Als je uit bed komt.<\/p>\n<p><strong>De beloning.\u00a0<\/strong>O benef\u00edcio proveniente do comportamento anterior.<br \/>\n<u>Voorbeeld<\/u>. Wat warme havermout als je opstaat.<\/p>\n<p>A recompensa \u00e9 a forma do teu c\u00e9rebro aprender a gostar e a ter a necessidade de um comportamento em espec\u00edfico.<\/p>\n<p>J\u00e1 pensaste na maioria das vezes que te levantas mais r\u00e1pido e com menos pregui\u00e7a ao fim de semana do que durante a semana?<\/p>\n<p>Porque a recompensa de acordar e ter o dia livre \u00e9 possivelmente mais importante para ti do que levantar para ir trabalhar.<\/p>\n<p>Se j\u00e1 fazes exerc\u00edcio tudo isto isto j\u00e1 fez parte do teu dia mesmo que n\u00e3o d\u00eas conta.<\/p>\n<p>Sabes qual \u00e9 o sinal, sabes qual vai ser a tua rotina, mas muitas das vezes \u00e9 desvalorizada a parte da recompensa, e por isso muitos dos h\u00e1bitos n\u00e3o se tornam permanentes.<\/p>\n<p>Uma observa\u00e7\u00e3o curiosa feita no livro \u00e9 que o nosso c\u00e9rebro <em>n\u00e3o tem<\/em> a capacidade de diferenciar entre um bom e um mau h\u00e1bito.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-15650 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal.jpg\" alt=\"ideale training\" width=\"750\" height=\"562\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal.jpg 750w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/treino-ideal-20x15.jpg 20w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/a><\/p>\n<h2><strong>Beloon jezelf meer en cre\u00eber het ideale plan<\/strong><\/h2>\n<p>Normalmente o primeiro passo de algu\u00e9m que decide implementar um plano de treino e nutricional \u00e9 (muito) radical.<\/p>\n<p>Remover todos os doces, todo o sal, basicamente tudo exceto os br\u00f3colos, a batata doce, e claro, o frango.<\/p>\n<p>E se te disser que manter alguns alimentos que tragam alguma sanidade mental e prazer te podem permitir implementar rotinas s\u00f3lidas?<\/p>\n<p>Se te disser que comer chocolate pode ajudar-te a fazer mais exerc\u00edcio, acreditarias?<\/p>\n<h4 style=\"text-align: left;\"><strong>Mas para o fazer h\u00e1 que pensar na forma\u00e7\u00e3o do teu novo h\u00e1bito.<\/strong><\/h4>\n<p>No sinal, na rotina e s\u00f3 depois a recompensa.<\/p>\n<p>Na generalidade e a longo prazo, considero que as recompensas para treino e dieta n\u00e3o devem estar relacionadas com alimentos, no entanto, a curto prazo pode ser uma boa t\u00e9cnica para implementar o plano.<\/p>\n<p>Se est\u00e1s a come\u00e7ar e j\u00e1 sabes as escolhas que ser\u00e3o a base da tua dieta, sabes que 80-90% dos teus alimentos est\u00e3o definidos.<\/p>\n<p>En de resterende 10-20%?<\/p>\n<p>Esses ser\u00e3o alimentos que provavelmente ser\u00e3o um pouco menos saud\u00e1veis que os restantes, mas que podem ser usados como recompensa.<\/p>\n<p>Imagina que decides treinar quatro vezes por semana, e nesses dias guardas esses 10-20% da tua disponibilidade di\u00e1ria para ser gasta de forma prazerosa no teu p\u00f3s treino.<\/p>\n<p><strong>Na pr\u00e1tica seria algo deste gen\u00e9ro:<\/strong><\/p>\n<ul>\n<li><strong>Het teken.<\/strong> S\u00e3o 18h e est\u00e1 na hora de sair do trabalho. Hoje \u00e9 segunda feira, dia de ir treinar.<\/li>\n<li><strong>De routine.<\/strong> Sair do trabalho, ir para o gin\u00e1sio e treinar.<\/li>\n<li><strong>De beloning.<\/strong> Chegar a casa e ter aquela refei\u00e7\u00e3o especial \u00e0 espera.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15670\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-treino-dieta-ginasio-ideal.jpg\" alt=\"ideaal trainingsplan voor een sportschooldieet\" width=\"775\" height=\"395\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-treino-dieta-ginasio-ideal.jpg 775w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-treino-dieta-ginasio-ideal-300x153.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-treino-dieta-ginasio-ideal-768x391.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-treino-dieta-ginasio-ideal-600x306.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/plano-treino-dieta-ginasio-ideal-20x10.jpg 20w\" sizes=\"(max-width: 775px) 100vw, 775px\" \/><\/p>\n<p>Quando falamos desses 10-20% falamos de n\u00fameros, calorias, macronutrientes, por\u00e7\u00f5es ou outro m\u00e9todo que sigas.<\/p>\n<p>Por exemplo, se a tua dieta atual tem 1500 kcal di\u00e1rias, sabes que podes guardar 150-300 kcal para consumir ap\u00f3s o treino de forma mais prazerosa para tornar este h\u00e1bito mais forte.<\/p>\n<p>Pode ser um delicioso smoothie, umas panquecas, umas papas de aveia ou at\u00e9 mesmo um snickers.<\/p>\n<p><strong>Lembra-te, modera\u00e7\u00e3o \u00e9 a chave.<\/strong><\/p>\n<p>Isto foi apenas um exemplo, utilizando a comida, mas existem imensas recompensas que podes usar neste h\u00e1bito, ou noutros que queiras implementar.<\/p>\n<p>Um banho turco relaxante ap\u00f3s o treino, comprar roupa nova para o gin\u00e1sio depois de 2 semanas sem falhar um treino ou qualquer outra atividade do teu agrado.<\/p>\n<p><u>Ou seja, recompensa-te sempre de alguma forma e assim aumentas as probabilidades de conseguires mudan\u00e7as duradouras.<\/u><\/p>\n<h2><strong>Conclusie<\/strong><\/h2>\n<p>N\u00e3o fa\u00e7as mudan\u00e7as dr\u00e1sticas de um dia para o outro. N\u00e3o resultam.<\/p>\n<p>Come\u00e7a por escolher uma abordagem nutricional que gostes, te sintas confort\u00e1vel e seja c\u00f3moda e sustent\u00e1vel a longo prazo.<\/p>\n<p>Escolhe um n\u00famero de treinos semanais que te permita ser consistente, e tamb\u00e9m o tipo de treino que mais gostas.<\/p>\n<p>Por fim, recompensa-te de forma a que o h\u00e1bito se torne duradouro.<\/p>\n<p>Het lijkt eenvoudig, maar het werkt.<\/p>\n<p><strong>Artikel geschreven door Sik Nutrition.<\/strong><\/p>\n<p>A Sik Nutrition \u00e9 um impulsionador do Fitness moderno.<\/p>\n<p>A nossa miss\u00e3o \u00e9 guiar, educar e motivar todos os interessados em atingir os seus objetivos quer de sa\u00fade, quer de condi\u00e7\u00e3o f\u00edsica\/performance.<\/p>\n<p>Todos os nossos artigos s\u00e3o baseados em factos cient\u00edficos e experi\u00eancia dos Coaches da Sik Nutrition.<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/siknutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\">Facebookteam Sik Voeding <\/a><\/strong><\/p>\n<p><strong><a href=\"http:\/\/www.teamsiknutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Website van Team Sik Voeding<\/a><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Ser\u00e1 que existe a dieta e o treino ideal para cada pessoa? De todas as d\u00favidas, esta \u00e9 a n\u00famero um. Devo seguir uma dieta [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":15664,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Descobre o Treino Ideal para Perder Peso Eficazmente","_seopress_titles_desc":"Descobre como saber qual a dieta ideal para ti com a Sik Nutrition. Abordagens flex\u00edveis e personalizadas para uma vida saud\u00e1vel e 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