{"id":3753,"date":"2014-10-29T02:38:32","date_gmt":"2014-10-29T02:38:32","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=3753"},"modified":"2021-04-14T08:25:13","modified_gmt":"2021-04-14T07:25:13","slug":"dieet-en-training-michelle-lewin","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/dieta-e-treino-michelle-lewin\/","title":{"rendered":"Dieet en training \u2013 Michelle Lewin"},"content":{"rendered":"<h1><strong>Dieet en training van atleet Michelle Lewin<\/strong><\/h1>\n<h1><!--more--><\/h1>\n<p>A Michelle Lewin \u00e9 uma conhecida atleta no mundo fitness, com participa\u00e7\u00e3o em v\u00e1rias competi\u00e7\u00f5es e capa de v\u00e1rias revistas.<\/p>\n<p>Deze atleet meet 1,62 m en weegt ongeveer 54 kg.<\/p>\n<p>A Michelle Lewin faz 5 treinos semanais de gin\u00e1sio, descansando durante as\u00a0quintas e ao domingo.<\/p>\n<p>O seu treino \u00e9 simples, treinando cada grupo muscular directamente apenas uma vez por semana, excepto as pernas, em que d\u00e1 maior \u00eanfase.<\/p>\n<p>O n\u00famero de s\u00e9ries e repeti\u00e7\u00f5es varia bastante entre exerc\u00edcios como vais ver em baixo.<\/p>\n<p>Para al\u00e9m do treino de muscula\u00e7\u00e3o, faz tamb\u00e9m cardio e gosta especialmente de exerc\u00edcios de alta intensidade.<\/p>\n<h1 style=\"text-align: center;\"><strong>Segunda-feira &#8211; Costas e biceps<\/strong><\/h1>\n<ul style=\"text-align: left;\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener\">Eleva\u00e7\u00f5es pega invertida e larga<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener\">Pull-ups met omgekeerde grip<\/a>\u00a0&#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Machine zittende rij\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Remada em m\u00e1quina<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\"  rel=\"noopener\">T-balk rij<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Halter Biceps Curl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\"  rel=\"noopener\">Halter Krul<\/a>\u00a0&#8211; 6 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/z-bar-cir\u00e7.jpg\"  rel=\"noopener\">Z-bar krul<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Biceps Bar Curl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener\">Krul met staaf<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-13628\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino.jpg\" alt=\"Michelle Lewin\" width=\"1365\" height=\"983\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino-300x216.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino-768x553.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino-1300x937.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino-600x432.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino-1024x737.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-treino-610x439.jpg 610w\" sizes=\"(max-width: 1365px) 100vw, 1365px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Ter\u00e7a-feira &#8211; Isquiotibiais e g\u00e9meos<\/strong><\/h1>\n<ul style=\"text-align: left;\">\n<li><a title=\"Beenkrul\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\">Been krullen<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/01\/leg-curl-sentado.jpg\"  rel=\"noopener\">Zittende beencurl<\/a>\u00a0&#8211;\u00a04 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Dood gewicht\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\">Dood gewicht<\/a>\u00a0&#8211;\u00a04 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Commercial-Seated-Calf-Raise.jpg\"  rel=\"noopener\">Zittende kalfsverhoging<\/a>\u00a0&#8211;\u00a08 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/01\/gemeos-na-smith.jpg\"  rel=\"noopener\">Eleva\u00e7\u00e3o de g\u00e9meos na smith<\/a> &#8211;\u00a06 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\n<h1 style=\"text-align: center;\"><strong>Quarta-feira &#8211; Triceps e ombros<\/strong><\/h1>\n<ul>\n<li style=\"text-align: left;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/01\/extensao-tricep-em-pe.jpg\"  rel=\"noopener\">Extens\u00e3o triceps em p\u00e9 com halter<\/a>\u00a0&#8211; 6 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\"><a title=\"Van triceps naar voorhoofdstang\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener\">Tricep \u00e1 testa com barra em Z<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/01\/extensao-tricep-com-corda.jpg\"  rel=\"noopener\">Extens\u00e3o tricep sob a cabe\u00e7a com cabo<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\"><a title=\"Militaire pers\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener\">militaire pers<\/a>\u00a0&#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\"><a title=\"Halter Schouderpers\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Schouderpers<\/a>\u00a0&#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener\">Z-Bar Hoge Rij<\/a>\u00a0&#8211;\u00a04 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\"><a title=\"Halter zijkanten\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\">Zijkanten<\/a>\u00a0&#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-dieta-1.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-13630\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-dieta-1.jpg\" alt=\"Michelle Lewin-dieet\" width=\"1365\" height=\"983\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Sexta-feira &#8211; Pernas<\/strong><\/h1>\n<ul style=\"text-align: left;\">\n<li><a title=\"Uitvallen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\">Uitvallen<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/01\/bons-dias-exercicio.png\"  rel=\"noopener\">Goede dagen<\/a>\u00a0&#8211;\u00a06 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\">Enkele beenpress<\/a>\u00a0&#8211;\u00a04 s\u00e9ries x 15 repeti\u00e7\u00f5es (cada perna)<\/li>\n<li><a title=\"Hurken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">Hurken<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>Zaterdag \u2013 Buikspieren<\/strong><\/h1>\n<ul style=\"text-align: left;\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/01\/abdominais-em-suspensao.jpg\"  rel=\"noopener\">Abdominais em suspens\u00e3o<\/a>\u00a0&#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Klassieke buik\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\"  rel=\"noopener\">Abdominal cl\u00e1ssico<\/a>\u00a0&#8211; 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Okay.jpg\"  rel=\"noopener\">Abdominal em m\u00e1quina<\/a>\u00a0&#8211;\u00a04 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/crunchball.jpg\"  rel=\"noopener\">Buik op de bal<\/a>\u00a0&#8211;\u00a04 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-plano-de-treino.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-13638\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/Michelle-Lewin-plano-de-treino.jpg\" alt=\"Michelle Lewin\" width=\"1365\" height=\"983\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Eetpatroon<\/strong><\/h1>\n<p>Esta atleta\u00a0faz 7 refei\u00e7\u00f5es por dia e opta por utilizar os hidratos de carbono apenas nas 3 primeiras refei\u00e7\u00f5es, eliminando-os nas restantes e aumentando o consumo de gordura.<\/p>\n<p>Volg het dieet van Michelle Lewin hieronder.<\/p>\n<ul>\n<li><strong>Maaltijd 1<\/strong><\/li>\n<li>Haver met <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener\">batido de prote\u00edna<\/a><\/li>\n<li><strong>Maaltijd 2<\/strong><\/li>\n<li>Was toast met ham<\/li>\n<li><strong>Maaltijd 3<\/strong><\/li>\n<li>Kipfilet met bruine rijst<\/li>\n<li><strong>Maaltijd 4<\/strong><\/li>\n<li>Varkenskotelet met salade<\/li>\n<li><strong>Maaltijd 5<\/strong><\/li>\n<li>Biefstuk met asperges en spinazie<\/li>\n<li><strong>Maaltijd 6<\/strong><\/li>\n<li>Salm\u00e3o com br\u00f3colos<\/li>\n<li><strong>Maaltijd 7<\/strong><\/li>\n<li>Milkshake <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/caseina-3\/\"  rel=\"noopener\">case\u00efne<\/a><\/li>\n<\/ul>\n<p style=\"text-align: left;\">\n<p style=\"text-align: left;\">Informa\u00e7\u00e3o retirada do website simplyshredded.com e Facebook.<\/p>\n<p style=\"text-align: left;\"><a href=\"http:\/\/michellelewin.com\" target=\"_blank\" rel=\"noopener\">Michelle Lewin-website<\/a><\/p>\n<p style=\"text-align: left;\">Instagram Michelle Lewin<\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.facebook.com\/FitnessMichelle\/\" target=\"_blank\" rel=\"noopener\">Facebook Michelle Lewin<\/a><\/p>\n<p style=\"text-align: left;\">","protected":false},"excerpt":{"rendered":"<p>Dieet en training van atleet Michelle Lewin<\/p>","protected":false},"author":1218,"featured_media":13626,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Dieta e treino semanal da estrela Michelle Lewin","_seopress_titles_desc":"Descobre o treino e dieta de Michelle Lewin, \u00edcone do fitness. 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