{"id":2349,"date":"2014-11-28T11:37:23","date_gmt":"2014-11-28T11:37:23","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=2349"},"modified":"2017-05-30T19:27:13","modified_gmt":"2017-05-30T19:27:13","slug":"fitness-para-iniciantes","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/fitness-para-iniciantes\/","title":{"rendered":"Fitness \u2013 Primeiros Passos"},"content":{"rendered":"

\u201c<\/strong>Um dos principais obst\u00e1culos para quem pensa em iniciar um programa de exerc\u00edcios f\u00edsicos n\u00e3o \u00e9 a falta de informa\u00e7\u00e3o dispon\u00edvel, mas sim o excesso dela.\u201d<\/p>\n

Um bom guia que encontrei recentemente online est\u00e1 em Suplementos Monster<\/a>, \u00c9 um e-book chamado KickStart 2015; voc\u00ea pode Clique na imagem abaixo para baixar uma c\u00f3pia.<\/span>:<\/p>\n

\"E-book<\/a>
http:\/\/monstersupplements.com\/kickstart2015<\/a><\/figcaption><\/figure>\n

Fitness \u2013 Mantenha a simplicidade\u00a0<\/strong>
\nSe voc\u00ea \u00e9 completamente sedent\u00e1rio e est\u00e1 fora de forma:
\nComece com uma aula de gin\u00e1stica completa, como boxe ou circuito. Entre em contato com o instrutor com anteced\u00eancia, explique que voc\u00ea est\u00e1 completamente fora de forma e um pouco preocupado(a), etc. Um bom instrutor ir\u00e1 tranquiliz\u00e1-lo(a) e dizer que voc\u00ea pode sair da aula sempre que precisar, at\u00e9 que esteja em forma o suficiente para completar toda a rotina.<\/p>\n

Comece o treino de muscula\u00e7\u00e3o.
\nO treino com pesos \u00e9 a melhor maneira de mudar seu f\u00edsico. Se seu objetivo \u00e9 "ter uma boa apar\u00eancia", ent\u00e3o o treino com pesos \u00e9 essencial para 99% pessoas.
\nEu recomendaria treinar com um amigo experiente ou contratar um personal trainer para te ajudar nas primeiras 4 ou 5 sess\u00f5es.<\/p>\n

Existe um sistema de treino completo. aqui<\/a><\/p>\n

Dieta \u2013 Mantenha-a simples tamb\u00e9m.<\/strong>
\nA dieta \u00e9 a parte mais dif\u00edcil. \u00c9 relativamente f\u00e1cil se exercitar 3 vezes por semana, mas a dieta \u00e9 um estilo de vida, e exige aten\u00e7\u00e3o 24 horas por dia, 7 dias por semana.
\nElimine o a\u00e7\u00facar e os alimentos fritos.<\/span>. Elimine tamb\u00e9m os pedidos de comida para viagem. Provavelmente \u00e9 tudo o que voc\u00ea precisa fazer. Quando atingir seu peso ideal, considere ter um dia livre no fim de semana.
\nOutra boa dica \u2013 \u00e9 comer com aten\u00e7\u00e3o plena<\/span>.
\nAntes de comer qualquer coisa, reserve um momento para apreciar o trabalho e o esfor\u00e7o (e o poss\u00edvel sofrimento) envolvidos na colheita, no transporte etc. dos alimentos e esteja atento ao que voc\u00ea come durante toda a refei\u00e7\u00e3o:
\nN\u00e3o coma nada enquanto assiste \u00e0 TV.<\/span>, \u00c9 uma \u00f3tima dica. N\u00e3o \u00e9 complicado, s\u00f3 requer for\u00e7a de vontade.<\/p>\n

Defini\u00e7\u00e3o de metas<\/strong>
\nConforme descrito no livro da Monster Supplements, definir metas \u00e9 importante.
\nDefina uma meta espec\u00edfica \u2013 por exemplo, \u201cQuero chegar a uma cintura de 32 polegadas at\u00e9 1\u00ba de mar\u00e7o\u201d.\u201d
\nE defina metas de processo \u2013 \u201cConseguirei isso eliminando todo o a\u00e7\u00facar e os alimentos fritos\u201d.\u201d
\n\u201cIrei \u00e0 academia duas vezes por semana\u201d<\/p>\n

Isso ajuda a manter o foco e a motiva\u00e7\u00e3o. Lembre-se dessas metas imprimindo-as e colocando-as na sua geladeira.
\nTenha esses objetivos em mente tamb\u00e9m na hora de fazer compras de alimentos.<\/p>\n

Ajuda extra<\/strong>
\nUm parceiro de treino, um personal trainer ou at\u00e9 mesmo uma plataforma interativa de fitness como muscletalk.co.uk ou reddit.com podem ajudar a manter a motiva\u00e7\u00e3o.
\nO primeiro ou segundo m\u00eas \u00e9 sempre o mais dif\u00edcil.
\nLembre-se, por\u00e9m, que o exerc\u00edcio f\u00edsico \u00e9 muito viciante, assim como o conceito de "dom\u00ednio" e aprimoramento. Assim que voc\u00ea perceber melhorias e progresso, \u00e9 bem prov\u00e1vel que fique viciado.
\nA parte mais dif\u00edcil \u00e9 incorporar isso \u00e0 rotina e manter o h\u00e1bito durante o primeiro ou segundo m\u00eas.<\/p>\n

 <\/p>\n

Aqui est\u00e1 um infogr\u00e1fico, baseado no e-book:<\/p>\n

 <\/p>\n

\"Infogr\u00e1fico<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

E aqui est\u00e1 a vers\u00e3o comigo:<\/p>\n

 <\/p>\n

\"Infogr\u00e1fico<\/a><\/p>\n

 <\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

\u201cA key stumbling block for someone contemplating a fitness regime; isn’t that there\u2019s not enough fitness information available, there’s far too much\u201d A good guide that I have recently found online is at Monster Supplements, it is an ebook called KickStart 2015; you can click the image below to download a copy: Fitness – Keep […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":251,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-2349","page","type-page","status-publish","hentry"],"yoast_head":"\nFitness - Getting Started - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/fitness-para-iniciantes\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness - 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