{"id":11952,"date":"2021-01-05T12:17:00","date_gmt":"2021-01-05T12:17:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11952"},"modified":"2021-01-09T12:59:17","modified_gmt":"2021-01-09T12:59:17","slug":"dicas-para-entrar-em-forma-em-2021","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/01\/05\/dicas-para-entrar-em-forma-em-2021\/","title":{"rendered":"Dicas para entrar em forma em casa em 2021"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-rich 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\/pdbkg72IwxA?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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o procrastine \u2013 pegue um bloco de notas agora mesmo ou abra um documento do Google e fa\u00e7a algumas anota\u00e7\u00f5es.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Obtenha um plano espec\u00edfico <\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Escreva 2 motivos pelos quais voc\u00ea quer entrar em forma. Seja o mais espec\u00edfico poss\u00edvel \u2013 por exemplo, para ter mais energia para brincar com meus filhos e ficar menos mal-humorado.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Defina metas de resultado \u2013 por exemplo, perder 5 cent\u00edmetros de cintura at\u00e9 28 de fevereiro. <\/li><li>Defina metas de processo \u2013 por exemplo, elimine completamente o a\u00e7\u00facar ou fa\u00e7a exerc\u00edcios por 30 minutos, 5 vezes por semana. <\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Metas de resultado s\u00e3o o resultado em si; metas de processo s\u00e3o como voc\u00ea alcan\u00e7ar\u00e1 o resultado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Antecipe os obst\u00e1culos e dificuldades \u2013 podem ser pessoas oferecendo doces ou querendo comer em frente \u00e0 TV \u00e0 noite. Anote os obst\u00e1culos que provavelmente enfrentar\u00e1 e tamb\u00e9m as solu\u00e7\u00f5es. Por exemplo, pe\u00e7a a todos no trabalho que sejam compreensivos, se poss\u00edvel, e explique por que voc\u00ea quer emagrecer. <\/li><li>Seja respons\u00e1vel. A menos que algu\u00e9m aponte uma arma para a sua cabe\u00e7a e o obrigue a comer alimentos n\u00e3o saud\u00e1veis, voc\u00ea precisa assumir o controle da sua dieta e estilo de vida. <\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tenha um protocolo espec\u00edfico de dieta e exerc\u00edcios.<\/li><li>Voc\u00ea n\u00e3o precisa ir \u00e0 academia para se exercitar. Tente acumular passos ou se exercitar durante o dia.<\/li><li>Use intervalos Tabata<\/li><li>O treino de for\u00e7a ajuda a manter a massa muscular durante a dieta. Mesmo que voc\u00ea fa\u00e7a apenas 20 minutos por semana, j\u00e1 pode fazer uma grande diferen\u00e7a. <\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e1 uma planilha do Google para voc\u00ea come\u00e7ar seu planejamento:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1GcuOhsFET6Nt8QN2fHXL0Bod-7gTrPhEACjXJ-V0EHE\/edit?usp=drivesdk\" rel=\"nofollow\">https:\/\/docs.google.com\/spreadsheets\/d\/1GcuOhsFET6Nt8QN2fHXL0Bod-7gTrPhEACjXJ-V0EHE\/edit?usp=drivesdk<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lembre-se que s\u00e3o necess\u00e1rias cerca de 10.000 horas de pr\u00e1tica para se tornar um atleta de n\u00edvel mundial em alguma modalidade, mas apenas de 5 a 10 horas para atingir um n\u00edvel intermedi\u00e1rio. Portanto, em apenas algumas semanas de treinamento, voc\u00ea poderia facilmente se tornar proficiente em, por exemplo, corrida ou treinamento em circuito. <\/p>","protected":false},"excerpt":{"rendered":"<p>Don&#8217;t procrastinate &#8211; grab a notepad now or open a Google Doc and take some notes Get a Specific Plan Write down 2 reasons Why? you want to get into shape. Be as specific as possible &#8211; to have more energy to play with my children and be less grumpy for example. Set Outcome Goals [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[173981,9227,784152946,123062,34941026],"class_list":["post-11952","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-173981","tag-diet","tag-fitness","tag-getting-fit","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips on Getting Fit at Home in 2021 - Fitness &amp; 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\/2021\/01\/05\/dicas-para-entrar-em-forma-em-2021\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips on Getting Fit at Home in 2021 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Don&#8217;t procrastinate &#8211; grab a notepad now or open a Google Doc and take some notes Get a Specific Plan Write down 2 reasons Why? you want to get into shape. 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Be as specific as possible &#8211; to have more energy to play with my children and be less grumpy for example. 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Elas tamb\u00e9m est\u00e3o intrinsecamente ligadas ao desenvolvimento pessoal e \u00e0 psicologia positiva. O tipo de meta que voc\u00ea define \u00e9, em muitos aspectos, t\u00e3o importante quanto o resultado. Treinadores e atletas tendem a definir metas de resultado\/extr\u00ednsecas. No entanto, de acordo com Hardy,\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":10823,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/28\/dicas-para-comecar-na-academia-ou-iniciar-uma-rotina-de-exercicios-de-sedentario-a-atleta-em-6-meses\/","url_meta":{"origin":11952,"position":2},"title":"Dicas para come\u00e7ar na academia ou praticar exerc\u00edcios (Planilha de exerc\u00edcios gratuita em PDF e Planilha Google)","author":"Dave","date":"Agosto 28, 2019","format":false,"excerpt":"Se voc\u00ea n\u00e3o planejar e preparar sua nova rotina, certamente fracassar\u00e1! Iniciar e manter um programa de exerc\u00edcios pode ser um desafio, mas tamb\u00e9m uma tarefa recompensadora. Cinquenta por cento das pessoas que come\u00e7am um programa de exerc\u00edcios desistem em seis meses. Voc\u00ea pode implementar diversas t\u00e9cnicas\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Stretching","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":8680,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/14\/metas-para-o-resto-de-2017\/","url_meta":{"origin":11952,"position":3},"title":"Metas para o resto de 2017","author":"Dave","date":"Novembro 14, 2017","format":false,"excerpt":"Objetivos de Treinamento Objetivos de Resultado Mobilidade do Ombro - Ser capaz de fechar as m\u00e3os atr\u00e1s das costas at\u00e9 1\u00ba de janeiro Fazer 10 levantamentos turcos com 8 kg at\u00e9 1\u00ba de janeiro MMA - Ter uma guilhotina eficaz em p\u00e9 e na guarda at\u00e9 1\u00ba de janeiro MMA - Ser capaz de pular corda\u2026","rel":"","context":"In &quot;Musings&quot;","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/reflexoes\/"},"img":{"alt_text":"goal setting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":7645,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/31\/treinamento-de-forca-para-mma\/","url_meta":{"origin":11952,"position":4},"title":"Treinamento de for\u00e7a para MMA","author":"Dave","date":"Agosto 31, 2017","format":false,"excerpt":"Existem tr\u00eas tipos de lutadores no MMA: aqueles que s\u00e3o \u00f3timos atletas, como Tyron Woodley; aqueles que s\u00e3o tecnicamente superiores, como Demian Maia; e aqueles que possuem ambas as qualidades, como GSP. Desenvolver pot\u00eancia explosiva \u00e9, sem d\u00favida, a maneira mais r\u00e1pida de melhorar seu jogo no MMA e no Jiu-Jitsu. Simplesmente seja\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9035,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/26\/estilo-de-luta-de-bruce-lee\/","url_meta":{"origin":11952,"position":5},"title":"Estilo de luta de Bruce Lee","author":"Dave","date":"Abril 26, 2018","format":false,"excerpt":"Bruce Lee pegou conceitos de diferentes estilos de luta, incluindo Wing Chun, Kung Fu e esgrima, e os modificou para se adequarem \u00e0s suas prefer\u00eancias e habilidades particulares. Ele criou o conceito de Jeet Kune Do (JKD) \u2013 possivelmente o melhor estilo de luta para autodefesa (outros concorrentes incluem MMA e Krav Maga). O JKD era\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/zMclEOrRpY4\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11952","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=11952"}],"version-history":[{"count":10,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11952\/revisions"}],"predecessor-version":[{"id":11963,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11952\/revisions\/11963"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=11952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=11952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=11952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}