{"id":2761,"date":"2014-05-23T21:32:37","date_gmt":"2014-05-23T21:32:37","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=2761"},"modified":"2023-02-04T02:00:09","modified_gmt":"2023-02-04T02:00:09","slug":"abs-still-east-verao-deel-1","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/abdominais-ainda-este-verao-parte-1\/","title":{"rendered":"Buikspieren\u2026Deze zomer \u2013 Deel 1"},"content":{"rendered":"<p>Ok, trata-se de um titulo generalista, mas existem de facto estrat\u00e9gias que te podem ajudar a tornar mais r\u00e1pida a perda de gordura\u00a0e a defini\u00e7\u00e3o abdominal.<\/p>\n<p>Principalmente se estiveres a correr atr\u00e1s do rel\u00f3gio com o ver\u00e3o em vista.<\/p>\n<p>Dit is bedoeld als leidraad voor het verkrijgen van de <strong>melhores resultados poss\u00edveis em pouco tempo<\/strong>, ou seja, a tempo de estares na melhor forma poss\u00edvel em Agosto.<\/p>\n<p>N\u00e3o \u00e9 a abordagem mais simp\u00e1tica do planeta, mas se pretendes realmente resultados vis\u00edveis sem recorrer a m\u00e9todos menos saud\u00e1veis <span style=\"text-decoration: underline;\">ter\u00e1s de fazer alguns sacrif\u00edcios<\/span>.<\/p>\n<p>Vamos come\u00e7ar por abordar a alimenta\u00e7\u00e3o pois \u00e9 o aspecto mais importante para conseguires perder gordura e obter a defini\u00e7\u00e3o que pretendes.<\/p>\n<h2 style=\"text-align: center;\"><strong>Voedsel<\/strong><\/h2>\n<p>A alimenta\u00e7\u00e3o ser\u00e1 baseada essencialmente na manipula\u00e7\u00e3o dos hidratos de carbono, que v\u00e3o ser tratados tamb\u00e9m por HC ao longo do artigo de modo a n\u00e3o se tornar demasiado repetitivo.<\/p>\n<p><strong>Vais come\u00e7ar por reduzir o n\u00famero de refei\u00e7\u00f5es em que consomes HC.<\/strong><\/p>\n<p>Se a tua alimenta\u00e7\u00e3o consiste em p\u00e3o, arroz e aveia de manh\u00e3 \u00e0 noite isso vai mudar temporariamente.<\/p>\n<p>N\u00e3o precisas de seguir o mito de que os hidratos de carbono \u00e0 noite v\u00e3o diretos para a barriga, ali\u00e1s, se o teu treino for a noite seria at\u00e9 contra-produtivo.<\/p>\n<p><strong>Os hidratos de carbono ser\u00e3o utilizados apenas em 3 refei\u00e7\u00f5es di\u00e1rias e nada mais.<\/strong><\/p>\n<p><strong>A prioridade ser\u00e1 esta:<\/strong><\/p>\n<ul>\n<li><em>P\u00f3s-Treino<\/em><\/li>\n<li><em>Pr\u00e9-Treino<\/em><\/li>\n<li><em>Pequeno Almo\u00e7o<\/em><\/li>\n<\/ul>\n<p><strong>Estas s\u00e3o por ordem de import\u00e2ncia as alturas onde este macronutriente deve ser consumido.<\/strong><\/p>\n<p>As quantidades dever\u00e3o tamb\u00e9m ser ajustadas j\u00e1 que, de nada serve eliminares os hidratos do pequeno-almo\u00e7o para depois consumires o dobro ao almo\u00e7o.<\/p>\n<p><strong>Os hidratos de carbono ser\u00e3o manipulados n\u00e3o s\u00f3 por uma quest\u00e3o cal\u00f3rica, mas tamb\u00e9m porque ter\u00e1s maior controlo sobre os teus n\u00edveis de insulina, aumentando a lip\u00f3lise, ou seja, <\/strong><a href=\"https:\/\/ginasiovirtual.com\/e-possivel-perder-barriga-com-exercicios\/\" title=\"Is het mogelijk om buikvet te verliezen door te sporten?\">Vet verbranden.<\/a><\/p>\n<p><strong>Tendo em conta que n\u00e3o treinas todos os dias, a tua alimenta\u00e7\u00e3o n\u00e3o ser\u00e1 igual todos os dias e iremos ter 3 dias diferentes:<\/strong><\/p>\n<ul>\n<li><em>Lage dagen in HC<\/em><\/li>\n<li><em>Dias m\u00e9dios em HC<\/em><\/li>\n<li><em>Hoge dag in HC<\/em><\/li>\n<\/ul>\n<p>Com este tipo de abordagem vais conseguir ter n\u00edveis de energia e uma performance muito superior no gin\u00e1sio em rela\u00e7\u00e3o a dietas simplesmente pobres em hidratos de carbono, as mais comuns.<\/p>\n<p>Para al\u00e9m disso, ter\u00e1s um dia alto de HC que te vai ajudar a &#8220;recarregar&#8221; baterias e a manter o metabolismo.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts-.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-large wp-image-30985\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts--1300x907.jpg\" alt=\"Sit-ups...Later deze zomer\" width=\"1300\" height=\"907\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts--1300x907.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts--300x209.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts--768x536.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts--18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts--610x426.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts--1320x921.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts--20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/suntanned-athletic-male-doing-stomach-workouts-.jpg 1500w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/a><\/p>\n<p><strong>Em dias de treino os HC ser\u00e3o utilizados 3 vezes por dia:<\/strong><\/p>\n<ul>\n<li><em>Pequeno Almo\u00e7o<\/em><\/li>\n<li><em>Pr\u00e9-Treino<\/em><\/li>\n<li><em>P\u00f3s-Treino<\/em><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Estes s\u00e3os os dias m\u00e9dios.<\/span><\/p>\n<p><strong>Em dias sem treino os HC ser\u00e3o utilizados 2 vezes por dia:<\/strong><\/p>\n<ul>\n<li><em>Pequeno Almo\u00e7o<\/em><\/li>\n<li><em>Snack<\/em><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Estes ser\u00e3o os dias baixos em HC.<\/span><\/p>\n<p>E temos por fim o dia alto em HC, que ser\u00e1 apenas uma vez por semana, e ir\u00e1s consumir HC em 4 a 5 refei\u00e7\u00f5es.<\/p>\n<p>Utiliza o dia alto em HC num dia de treino que pretendas priorizar, ou seja, se o m\u00fasculo que pretendes desenvolver mais for o peito, utiliza o dia alto em HC num dia de treino em que treines o peito.<\/p>\n<p>Als alternatief kunt u de hoge HC-dag op een niet-trainingsdag gebruiken om uw energie op te laden, in plaats van deze tijdens een van uw trainingen te gebruiken.<\/p>\n<p><strong>Outra vari\u00e1vel importante ser\u00e3o os l\u00edpidos.<\/strong><\/p>\n<p>N\u00e3o podes baixar os hidratos de carbono de forma t\u00e3o acentuada sem ajustar o n\u00edvel de gorduras que consomes.<\/p>\n<p>Nos dias baixos em hidratos de carbono, utiliza o azeite para regar os teus legumes, come uma posta de salm\u00e3o de vez em quando neste dias, alguns frutos secos nas refei\u00e7\u00f5es sem HC, sempre em quantidades QB, ou seja, n\u00e3o exageres, nada de piscinas de azeite.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet.jpg\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-30986\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet-1300x978.jpg\" alt=\"Sit-ups...Later deze zomer\" width=\"1300\" height=\"978\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet-1300x978.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet-300x226.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet-768x578.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet-1320x994.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet-610x459.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/product-for-high-protein-diet.jpg 1500w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/a><\/p>\n<p>Nos dias m\u00e9dios, deixa o salm\u00e3o de lado, mas continua a regar os teus vegetais com azeite QB e alguns frutos secos nas refei\u00e7\u00f5es sem HC, meia d\u00fazia de nozes por exemplo.<\/p>\n<p>Depois temos o dia alto em HC em que o consumo de gorduras ser\u00e1 reduzido, nada de frutos secos nem salm\u00e3o, utiliza apenas uns fios de azeite na refei\u00e7\u00e3o sem hidratos de carbono desse dia.<\/p>\n<p><strong>Quanto as prote\u00ednas, o consumo dever\u00e1 ser sempre elevado para manteres os n\u00edveis de massa <\/strong><a href=\"https:\/\/ginasiovirtual.com\/diz-adeus-as-dores-musculares\/\" title=\"Zeg vaarwel tegen spierpijn, herstel effectief\">muscular e conseguires uma boa recupera\u00e7\u00e3o dos treinos.<\/a><\/p>\n<p>2\/2,5g de prote\u00edna por KG\u00a0de peso corporal.<\/p>\n<p><strong>Bebe pelo menos 2L de\u00a0\u00e1gua\u00a0por dia.<\/strong><\/p>\n<p><strong>Com este tipo de alimenta\u00e7\u00e3o vais conseguir:<\/strong><\/p>\n<ul>\n<li><em>Baixar rapidamente os n\u00edveis de gordura<\/em><\/li>\n<li><em>Behoud een groot deel van de spiermassa<\/em><\/li>\n<li><em>Ter muito mais energia para treinar em rela\u00e7\u00e3o as alimenta\u00e7\u00f5es tradicionais baixas em hidratos de carbono<\/em><\/li>\n<li><em>Eliminar excessos de l\u00edquidos<\/em><\/li>\n<\/ul>\n<p>Este artigo est\u00e1 dividido em duas partes, encontras a segunda parte em baixo.<\/p>\n<p><strong><a title=\"Abs... nog deze zomer deel 2\" href=\"https:\/\/ginasiovirtual.com\/abdominais-ainda-este-verao-parte-2\/\">Abdominais ainda este ver\u00e3o&#8230;Parte 2<\/a><\/strong><\/p>\n<p><strong>Alguma d\u00favida, sugest\u00e3o ou opini\u00e3o utiliza a zona de coment\u00e1rios em baixo!<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Ok, trata-se de um titulo generalista, mas existem de facto estrat\u00e9gias que te podem ajudar a tornar mais r\u00e1pida a perda de gordura\u00a0e a defini\u00e7\u00e3o [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":14722,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Abdominais Definidos: Guia R\u00e1pido Ainda Este Ver\u00e3o","_seopress_titles_desc":"Descobre como obter abdominais definidos ainda este ver\u00e3o com mudan\u00e7as na alimenta\u00e7\u00e3o e treino. Resultados r\u00e1pidos sem m\u00e9todos extremos!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","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":"default","adv-header-id-meta":"","stick-header-meta":"default","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],"tags":[167,266,352],"class_list":["post-2761","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao","tag-abdominais","tag-ginasio","tag-verao"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-300x194.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais.jpg","spectra_custom_meta":{"_yoast_wpseo_linkdex":["63"],"_edit_lock":["1629994879:1190"],"_edit_last":["1190"],"layout_key":[""],"post_slider_check_key":["0"],"_wpas_done_all":["1"],"_yoast_wpseo_focuskw":["ver\u00e3o"],"_wpas_skip_7507240":["1"],"_wpas_skip_7507237":["1"],"_jetpack_related_posts_cache":["a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1423546832;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:2863;}i:1;a:1:{s:2:\"id\";i:4016;}i:2;a:1:{s:2:\"id\";i:2469;}}}}"],"custom_total_hits":["000000757"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_focuskw_text_input":["ver\u00e3o"],"_yoast_wpseo_content_score":["30"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["2745"],"_yst_prominent_words_version":["1"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"Abdominais...Ainda este ver\u00e3o\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\"]"],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"tie_post_sub_title":["Como conseguires abdominais ainda a tempo deste ver\u00e3o."],"_thumbnail_id":["14722"],"ilj_linkdefinition":["a:2:{i:0;s:6:\"ver\u00e3o\";i:1;s:5:\"Array\";}"],"_metaseo_metatitle":["Abdominais...Ainda este ver\u00e3o - Parte 1"],"_metaseo_metadesc":["Um guia para te ajudar a conseguir abdominais ainda este ver\u00e3o. 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