{"id":70,"date":"2012-12-14T20:22:18","date_gmt":"2012-12-14T20:22:18","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=70"},"modified":"2026-04-09T22:12:38","modified_gmt":"2026-04-09T22:12:38","slug":"welcome-to-my-mad-blog","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/","title":{"rendered":"Lar"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Bem-vindo(a) ao meu <strong><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/blog-de-fitness-de-mma\/\">Blog de fitness e blog de MMA<\/a><\/strong>.\u00c9 basicamente uma mistura de tudo que me interessa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sou ex-lutador de MMA e kickboxer. Sou formado com louvor em Ci\u00eancias do Esporte pela Universidade de Loughborough e tenho mestrado em Exerc\u00edcio e Nutri\u00e7\u00e3o. Tamb\u00e9m administro meu pr\u00f3prio perfil no Reddit. <a href=\"https:\/\/www.reddit.com\/r\/MMA_Fitness\/\">F\u00f3rum\/subreddit de MMA.<\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/xU1jBgu6n1A?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Visite meu blog para conferir os artigos mais recentes sobre fitness, MMA, planos de dieta, Jiu-Jitsu e muito mais. Meu artigo mais popular at\u00e9 agora, em termos de visitantes, \u00e9 \u2013 <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/mma\/tecnica\/lutando-contra-um-oponente-mais-alto\/\">Enfrentando um oponente mais alto<\/a> seguido de perto pelo meu <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/11\/dieta-dos-boxeadores\/\" target=\"_blank\" rel=\"noopener\">Plano de dieta para boxe<\/a> artigo &amp; <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/diretorio-de-tecnicas\/impressionante\/jab-jab-contra-ataque\/\">Como dar um jab no boxe<\/a>. Eu trabalho para um site de e-commerce de artigos esportivos durante o dia e escrevo guias e posts, como este sobre <a href=\"https:\/\/www.networldsports.com\/buyers-guides\/cornhole-distance-guide\"> dimens\u00f5es do jogo de arremesso de sacos de milho\u201d.<\/a><\/p>\n\n\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tenho 45 anos e agora treino bastante em casa, improvisando de diversas maneiras para me manter em forma e saud\u00e1vel. Sou pai e estou me divorciando. Detesto a igreja evang\u00e9lica. Considero meus filhos e a prote\u00e7\u00e3o deles minha prioridade. Descobri v\u00e1rias maneiras de manter o ritmo dos treinos, usando faixas el\u00e1sticas, sacos de pancada improvisados e exerc\u00edcios com o peso do corpo, entre outras coisas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Atualmente, sa\u00fade e boa forma f\u00edsica s\u00e3o prioridades para mim, em vez de desempenho no oct\u00f3gono. No entanto, continuo treinando MMA e Jiu-Jitsu Brasileiro e uso esses esportes como motiva\u00e7\u00e3o para melhorar meu condicionamento f\u00edsico. Por exemplo, fa\u00e7o circuitos com movimentos espec\u00edficos de MMA e me motivo a fazer exerc\u00edcios aer\u00f3bicos para perceber o aumento da minha resist\u00eancia durante os treinos de sparring e luta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ainda treino com lutadores profissionais e preciso da mesma abordagem rigorosa em rela\u00e7\u00e3o \u00e0 dieta, for\u00e7a, condicionamento e psicologia. Atualizo regularmente o <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/blog-de-fitness-de-mma\/\">blog<\/a> bem como o <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/diretorio-de-tecnicas\/\">diret\u00f3rio de t\u00e9cnicas<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Welcome to my Fitness Blog &amp; MMA Blog.\u00a0It&#8217;s basically a mash-up of all things I&#8217;m interested in. I am a former MMA fighter and kickboxer. I have a first class Degree in Sport Science from Loughborough University and a Master&#8217;s degree in Exercise &amp; Nutrition. I also run my own Reddit MMA forum\/subreddit. Please visit [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":17475,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"{\"document\":\"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