{"id":359,"date":"2013-12-25T03:06:41","date_gmt":"2013-12-25T03:06:41","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=359"},"modified":"2020-10-25T08:38:29","modified_gmt":"2020-10-25T08:38:29","slug":"de-drie-regels-om-af-te-vallen-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/as-tres-regras-para-perder-peso\/","title":{"rendered":"De drie regels om af te vallen"},"content":{"rendered":"

Er zijn veel mensen die naar de sportschool gaan om spiermassa op te bouwen, maar in werkelijkheid zijn er meer mensen die willen afvallen dan aankomen.<\/p>\n

Maar hoe verlies je gewicht en vet?<\/p>\n

Sta jij 2 uur per dag op de loopband?<\/p>\n

Begint u honger te krijgen?<\/p>\n

Volg je alle lessen in je sportschool?<\/p>\n

Wat heb je echt nodig om af te vallen en vet te verliezen?<\/u><\/p>\n

\u00a0Regel nummer \u00e9\u00e9n? Calorie\u00ebn<\/strong><\/h2>\n

Regel nummer \u00e9\u00e9n is eenvoudig en ook de belangrijkste.<\/p>\n

Calorie\u00ebn.<\/p>\n

Je moet minder calorie\u00ebn binnenkrijgen dan je lichaam verbruikt.<\/strong><\/p>\n

Om af te vallen, moet je een calorietekort cre\u00ebren.<\/p>\n

Als uw lichaam 3000 kcal per dag verbruikt, moet u minder consumeren.<\/p>\n

Hoe weet je dat?<\/strong><\/p>\n

Kijk eens naar de ons artikel gewijd aan het berekenen van calorie\u00ebn<\/a>.<\/p>\n

Als u nu wilt beginnen met afvallen, is een goede waarde van 3000 kcal 2800 kcal.<\/p>\n

Hoe langzamer en geleidelijker u uw calorie-inname vermindert, hoe beter.<\/strong><\/p>\n

U behoudt meer spiermassa en hoe meer spiermassa u behoudt, hoe beter de resultaten zullen zijn, niet alleen op esthetisch vlak, maar ook op stofwisselingsniveau.<\/p>\n

Ongeacht hoeveel trucs je probeert, hoeveel supplementen je neemt of welke trainingen je verzint: als je meer calorie\u00ebn binnenkrijgt dan je verbruikt, zul je niet afvallen.<\/p>\n

U kunt uw huidige voedingspatroon blijven volgen, maar u zult de hoeveelheden moeten verminderen.<\/p>\n

Minder havermout bij het ontbijt.<\/p>\n

Minder rijst bij de lunch.<\/p>\n

Minder pinda's voor tussendoortjes.<\/p>\n

Kleine verminderingen, die samen een groot effect zullen hebben.<\/u><\/p>\n

\"verlies<\/a><\/p>\n

Regel nummer twee? Geduld<\/strong><\/h2>\n

Voor de tweede regel is geen uitgebreide beschrijving nodig.<\/p>\n

Om af te vallen heb je geduld nodig.<\/p>\n

Net zoals je in een week geen 5 kilo aankomt, kun je ook niet verwachten dat je in diezelfde periode afvalt.<\/strong><\/p>\n

Het kost wat tijd, afhankelijk van je doel, en soms voel je je ongemotiveerd.<\/p>\n

Wanneer u zich ongemotiveerd voelt, denk dan aan de resultaten die u al hebt behaald.<\/p>\n

Zoals ze zeggen: het is een marathon en geen sprint.<\/u><\/p>\n

Als je een goed trainingsplan en dieet hebt dat is afgestemd op jouw doel en je volgt deze correct, dan is het niet de vraag of je de resultaten behaalt die je wilt.<\/p>\n

De vraag is alleen wanneer.<\/p>\n

Wees geduldig en consequent, het zal de moeite waard zijn.<\/strong><\/p>\n

Regel nummer drie? Cardio<\/strong><\/h2>\n

Hoewel de eerste en tweede regel verplicht zijn, is de derde minder belangrijk.<\/p>\n

Het is mogelijk om af te vallen zonder cardio te doen.<\/strong><\/p>\n

Als je moet kiezen tussen krachttraining en cardiotraining, kies dan voor de eerste optie.<\/p>\n

Door cardiotraining te gebruiken, kun je echter sneller afvallen.<\/p>\n

Je zult niet alleen sneller afvallen, maar het zal ook in een later stadium heel nuttig zijn.<\/u><\/p>\n

In een stadium waarin het moeilijk wordt om vooruitgang te boeken en het lijkt alsof het gewicht niet weggaat.<\/p>\n

Het zorgt er niet alleen voor dat u extra calorie\u00ebn verbrandt, het is ook nog eens ontzettend goed voor uw gezondheid en uithoudingsvermogen.<\/p>\n

Je kunt cardiotraining doen met lage, gemiddelde en hoge intensiteit.<\/p>\n

Welke is het beste?<\/strong><\/p>\n

Zie ons artikel over wat is de beste vorm van cardio om af te vallen<\/a>.<\/p>\n

\"afvallen<\/a><\/p>\n

Conclusie<\/strong><\/h2>\n

Combineer een calorietekort met geduld en je hebt een eenvoudig maar effectief recept voor afvallen.<\/p>\n

Als je er cardio aan toevoegt, krijg je sneller resultaat.<\/p>\n

Zoals u kunt zien, hebben we niet veel over krachttraining gesproken en het stond zelfs niet in de regels.<\/p>\n

Waarom?<\/strong><\/p>\n

Omdat we ervan uitgaan dat u dit toch al doet. U bevindt zich immers op de website van een sportschool.<\/p>\n

Als dat niet zo is, begin er dan mee.<\/p>\n

Een calorietekort gecombineerd met krachttraining, geduld en wat cardio is de perfecte combinatie.<\/strong><\/p>\n

Niet alleen om af te vallen, maar ook om spiermassa te behouden en een esthetisch lichaam te krijgen.<\/p>","protected":false},"excerpt":{"rendered":"

H\u00e1 muita gente que entra no gin\u00e1sio para ganhar massa muscular, mas na verdade, s\u00e3o mais pessoas\u00a0a querer perder peso do que a ganhar. Mas, […]<\/p>\n","protected":false},"author":1218,"featured_media":30613,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Que Fazer para Emagrecer: Dicas e Regras Essenciais","_seopress_titles_desc":"Descubra como perder peso r\u00e1pido com d\u00e9ficit cal\u00f3rico, paci\u00eancia e cardio. Dicas eficazes e sustent\u00e1veis para atingir os seus 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perder peso\",\"score\":\"good\"},{\"keyword\":\"como perder peso rapido\",\"score\":\"ok\"},{\"keyword\":\"que fazer para emagrecer\",\"score\":\"bad\"},{\"keyword\":\"alimentos para perder peso e barriga\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"amp-page-builder":[""],"tie_post_sub_title":["As tr\u00eas regras para perder peso de forma r\u00e1pida e eficaz"],"tie_featured_use_fea":["yes"],"tie_featured_bg_color":["#ffffff"],"ampforwp_custom_content_editor":["Há muita gente que entra no ginásio para ganhar massa muscular, mas na verdade, são mais pessoas a querer perder peso do que a ganhar.\r\n\r\nMas, como é que fazes para perder peso e gordura?\r\n\r\nVais para a passadeira 2 horas por dia?\r\n\r\nComeças a passar fome?\r\n\r\nFazes as aulas todas do teu ginásio?\r\n\r\n<u>O que é que precisas afinal para perder peso e gordura?<\/u>\r\n<h2 style="text-align: center;"><strong> Regra número um? Calorias<\/strong><\/h2>\r\nA regra número um é simples e é também a mais importante.\r\n\r\nCalorias.\r\n\r\n<strong>Tens que ingerir menos calorias do que aquelas que o teu corpo utiliza.<\/strong>\r\n\r\nPrecisas de criar um défice calórico para perder peso.\r\n\r\nSe o teu corpo utiliza 3000 kcal por dia, deves consumir menos.\r\n\r\n<strong>Como é que sabes isso?<\/strong>\r\n\r\nDá uma vista de olhos no <a href="https:\/\/ginasiovirtual.com\/calcular-as-calorias-necessarias\/" target="_blank" rel="noopener noreferrer">nosso artigo destinado ao cálculo de calorias<\/a>.\r\n\r\nNo caso das 3000 kcal, caso fosses começar agora a perder peso, um bom valor para começar seria 2800 kcal.\r\n\r\n<strong>Quanto mais lentas e graduais forem as reduções de calorias, melhor.<\/strong>\r\n\r\nVais manter mais massa magra, e quanto mais massa magra mantiveres, melhores serão os resultados não só a nível estético, mas também a nível metabólico.\r\n\r\nPor mais truques que faças, suplementos que tomes ou treinos que inventes, se consumires mais calorias do que aquelas que utilizas não vais perder peso.\r\n\r\nPodes até continuar a seguir a tua dieta atual a nível de alimentos, mas terás que reduzir as quantidades.\r\n\r\nMenos aveia ao pequeno almoço.\r\n\r\nMenos arroz ao almoço.\r\n\r\nMenos amendoins ao lanche.\r\n\r\n<u>Pequenas reduções, que juntas, vão ter um impacto significativo.<\/u>\r\n\r\n<a href="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/reduzir-calorias-1.jpg"><img class="aligncenter wp-image-30604 size-full" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/reduzir-calorias-1.jpg" alt="perder peso" width="714" height="476" \/><\/a>\r\n<h2 style="text-align: center;"><strong>Regra número dois? Paciência<\/strong><\/h2>\r\nNão é preciso grande descrição para a segunda regra.\r\n\r\nPara perder peso, precisas de paciência.\r\n\r\n<strong>Da mesma maneira que não ganhas 5kg em uma semana, não podes estar a espera de os perder nesse período.<\/strong>\r\n\r\nLeva algum tempo, dependendo do teu objetivo, e por vezes vais-te sentir desmotivado.\r\n\r\nQuando te sentires desmotivado, lembra-te dos resultados que já conseguiste.\r\n\r\n<u>Como se costuma dizer, é uma maratona e não um sprint.<\/u>\r\n\r\nSe tiveres um plano de treino adequado e uma dieta de acordo com o teu objetivo, e se os tiveres a seguir correctamente, não é uma questão de se consegues os resultados que pretendes.\r\n\r\nÉ uma questão de quando, apenas.\r\n\r\n<strong>Sê paciente e consistente, vai valer a pena.<\/strong>\r\n<h2 style="text-align: center;"><strong>Regra número três? Cardio<\/strong><\/h2>\r\nEnquanto que a primeira e segunda regra são obrigatórias, a terceira já têm menos importância.\r\n\r\n<strong>É possível perder peso sem fazer cardio.<\/strong>\r\n\r\nAliás, se tiveres que escolher entre fazer treino com pesos, ou treino cardio, opta pela primeira hipótese.\r\n\r\nNo entanto, ao utilizares o treino cardio, vais conseguir perder peso mais depressa.\r\n\r\n<u>Não só vais conseguir perder peso mais depressa, como vai ser bastante útil numa fase mais avançada.<\/u>\r\n\r\nNuma fase em que já se torna difícil progredir e o peso parece que não mexe.\r\n\r\nPermite não só queimar calorias extra, como também é extremamente benéfico a nível de saúde e resistência.\r\n\r\nPodes fazer cardio de baixa, média e alta intensidade.\r\n\r\n<strong>Qual deles é o melhor?<\/strong>\r\n\r\nVê o nosso artigo sobre <a href="https:\/\/ginasiovirtual.com\/qual-e-o-melhor-tipo-de-cardio\/" target="_blank" rel="noopener noreferrer">qual o melhor tipo de cardio para perder peso<\/a>.\r\n\r\n<a href="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/sportive-people-doing-hard-training-on-exercycle.jpg"><img class="aligncenter size-full wp-image-30612" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/sportive-people-doing-hard-training-on-exercycle.jpg" alt="perder peso cardio" width="2000" height="1327" \/><\/a>\r\n<h2 style="text-align: center;"><strong>Conclusão<\/strong><\/h2>\r\nJunta um défice calórico com paciência e tens uma receita simples mas eficaz para perder peso.\r\n\r\nSe acrescentares cardio, consegues resultados mais rápidos.\r\n\r\nSe reparares, não falámos muito no treino com pesos, nem sequer o incluímos nas regras.\r\n\r\n<strong>Porquê?<\/strong>\r\n\r\nSimplesmente porque assumimos que é algo que já fazes, afinal de contas, estás num site de ginásio.\r\n\r\nCaso não o faças, começa.\r\n\r\n<strong>Um défice calórico combinado com um treino de pesos, paciência e ainda algum cardio é uma combinação perfeita.<\/strong>\r\n\r\nNão só para perder peso, mas também para manter a massa magra e conseguir um corpo estético."],"ampforwp_custom_content_editor_checkbox":["yes"],"ampforwp-amp-on-off":["default"],"_thumbnail_id":["30613"],"ilj_linkdefinition":["a:2:{i:0;s:23:\"regras para perder peso\";i:1;s:5:\"Array\";}"],"_metaseo_metatitle":["As tr\u00eas regras para perder peso"],"_metaseo_metadesc":["As tr\u00eas regras para perder peso que deves seguir para conseguir queimar gordura de forma r\u00e1pida e eficaz."],"psp_kw":["die drei regeln f\u00fcr das 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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 4 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:101;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 die drei regeln f\u00fcr das abnehmen<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["22.5"],"slim_seo":["a:2:{s:5:\"title\";s:32:\"As tr\u00eas regras para perder peso\";s:11:\"description\";s:107:\"As tr\u00eas regras para perder peso que deves seguir para conseguir queimar gordura de forma r\u00e1pida e eficaz.\";}"],"_lwptoc_settings":["a:3:{s:5:\"depth\";i:2;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":["Queres perder peso, barriga e de prefer\u00eancia r\u00e1pido? N\u00e3o \u00e9 bem assim que a perda de peso funciona mas estas tr\u00eas regras v\u00e3o-te ajudar."],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["

Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote>