{"id":3044,"date":"2015-07-09T15:32:07","date_gmt":"2015-07-09T15:32:07","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3044"},"modified":"2015-07-11T08:11:37","modified_gmt":"2015-07-11T08:11:37","slug":"como-entrar-em-forma-perder-peso","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/07\/09\/como-entrar-em-forma-perder-peso\/","title":{"rendered":"Como entrar em forma e perder peso"},"content":{"rendered":"<p>Ent\u00e3o, estou um pouco envergonhado com este v\u00eddeo, mas vou continuar tentando fazer um por semana e ver se desperta algum interesse. Alguns outros v\u00eddeos tiveram alguns milhares de visualiza\u00e7\u00f5es, ent\u00e3o vale a pena tentar.<\/p>\n<p><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\/P-4GU4r9wmg?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><\/p>\n<p>Resumindo o v\u00eddeo: Entrar em forma \u00e9 tudo sobre <strong>cultivando h\u00e1bitos positivos e saud\u00e1veis<\/strong>. Crie o h\u00e1bito de se exercitar, fazendo 30 segundos de exerc\u00edcio todos os dias. Chegue em casa do trabalho e fa\u00e7a uma s\u00e9rie de flex\u00f5es ou uma s\u00e9rie de agachamentos. Apenas uma s\u00e9rie. Isso ajudar\u00e1 a formar o h\u00e1bito de se exercitar. Uma vez que essa base esteja estabelecida, mais exerc\u00edcios podem ser adicionados \u00e0 s\u00e9rie.\u00a0 <strong>Deve levar 3 semanas para formar um h\u00e1bito.<\/strong>, ent\u00e3o <strong>continue por pelo menos 3 semanas<\/strong>. Ap\u00f3s o per\u00edodo de tr\u00eas semanas de exerc\u00edcios, manter a rotina ativa exigir\u00e1 muito menos esfor\u00e7o \u2013 voc\u00ea dever\u00e1 faz\u00ea-lo de forma autom\u00e1tica e espont\u00e2nea.<\/p>\n<p>A alimenta\u00e7\u00e3o \u00e9 crucial para todos os aspectos da sa\u00fade e do condicionamento f\u00edsico. Comece a consumir alimentos saud\u00e1veis, como vegetais org\u00e2nicos e peixes selvagens\/carnes de animais criados a pasto.\u00a0 <strong>Sem a\u00e7\u00facar<\/strong>.Elimine o a\u00e7\u00facar da sua dieta por 3 semanas e a sua microbiota intestinal mudar\u00e1, fazendo com que voc\u00ea deseje alimentos saud\u00e1veis em vez de porcarias. Fa\u00e7a o poss\u00edvel para eliminar qualquer tipo de comida ruim, como a\u00e7ucarados ou fast-food, durante 3 semanas. Assim, esse h\u00e1bito se formar\u00e1 e voc\u00ea sentir\u00e1 mais vontade de comer alimentos saud\u00e1veis.<\/p>\n<p>Tamb\u00e9m, <strong>N\u00e3o coma em frente \u00e0 TV.<\/strong>.Se necess\u00e1rio, incendeie seu sof\u00e1 e quebre a TV com um machado! (por sua conta e risco). Crie o h\u00e1bito de sentar-se, apreciar o que est\u00e1 comendo e estar atento ao que est\u00e1 comendo. Pessoas que comem em frente \u00e0 TV nem sequer percebem que est\u00e3o comendo. N\u00e3o seja uma dessas pessoas! Essas mudan\u00e7as exigem muita for\u00e7a de vontade no in\u00edcio, mas ficam muito mais f\u00e1ceis a cada semana.<\/p>","protected":false},"excerpt":{"rendered":"<p>So, I&#8217;m a little embarrassed by this video, but I&#8217;m going to carry on trying to do a weekly one, and see if it gets any uptake\/interest.\u00a0 Had a few thousand views on some other videos, so worth a shot: To summarise the video &#8211; Getting fit is all about forming positive and healthy habits. [&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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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":[5189,1677],"tags":[123062,78884570,2303],"class_list":["post-3044","post","type-post","status-publish","format-standard","hentry","category-fitness","category-nutrition","tag-getting-fit","tag-how-to-get-fit-fast","tag-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Get Fit &amp; Lose Weight - 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\/2015\/07\/09\/como-entrar-em-forma-perder-peso\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Get Fit &amp; Lose Weight - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"So, I&#8217;m a little embarrassed by this video, but I&#8217;m going to carry on trying to do a weekly one, and see if it gets any uptake\/interest.\u00a0 Had a few thousand views on some other videos, so worth a shot: To summarise the video &#8211; Getting fit is all about forming positive and healthy habits. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/07\/09\/como-entrar-em-forma-perder-peso\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-07-09T15:32:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2015-07-11T08:11:37+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to Get Fit &amp; Lose Weight - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/07\/09\/como-entrar-em-forma-perder-peso\/","og_locale":"pt_PT","og_type":"article","og_title":"How to Get Fit &amp; Lose Weight - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"So, I&#8217;m a little embarrassed by this video, but I&#8217;m going to carry on trying to do a weekly one, and see if it gets any uptake\/interest.\u00a0 Had a few thousand views on some other videos, so worth a shot: To summarise the video &#8211; Getting fit is all about forming positive and healthy habits. 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Practical Home Fitness Ideas","author":"Dave","date":"Janeiro 15, 2025","format":false,"excerpt":"So...I am seperated from my wife now, but prior that - I didn't really have time, well I did, but didn't have the energy to go the gym. With 2 young kids and my wife and I both working full time, I always felt like I was playing catch-up and\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":10809,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/21\/exercicio-fisico-diabetes-tipo-2\/","url_meta":{"origin":3044,"position":1},"title":"Exerc\u00edcio e Diabetes Tipo II","author":"Dave","date":"Agosto 21, 2019","format":false,"excerpt":"For information purposes only. Exercise at your own risk Due to the increasing prevalence of sedentary lifestyles and diets high in sugar, type II Diabetes is rising among the UK population at an alarming rate. Whilst many people rely on drugs for many years, diet and exercise have been proven\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/food-3366202_960_720.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/food-3366202_960_720.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/food-3366202_960_720.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/food-3366202_960_720.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":3044,"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":"If you fail to plan and prepare your new routine, then you are bound to fail! Getting started and continuing an exercise programme can be a challenging yet rewarding undertaking. Fifty percent of those who begin an exercise programme will drop out with-in six months. You can implement various techniques\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":8737,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/12\/29\/como-entrar-em-forma-em-2018-truques-simples-para-ficar-em-forma\/","url_meta":{"origin":3044,"position":3},"title":"Como entrar em forma em 2018 (Truques simples para ficar em forma)","author":"Dave","date":"Dezembro 29, 2017","format":false,"excerpt":"\u00a0 Be Accountable - Excuses are for Children & Chavs Take ownership of your diet, fitness and physical health. Playing the victim and finger-pointing is a terrible habit in all aspects of life; not only will it lead to less favourable outcomes, it can also lead to learned helplessness and\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"Uini Atonio - 22 stone and 11lbs of him","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":7652,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/26\/treinamento-fisico-para-bombeiros\/","url_meta":{"origin":3044,"position":4},"title":"Treinamento f\u00edsico para bombeiros","author":"Dave","date":"Agosto 26, 2017","format":false,"excerpt":"Training ideas for those wanting to join the fireservice. The fitness tests, that form part of the selection process in the UK are: The 6 National Firefighter Physical Tests Ladder Climb Casualty Evacuation Ladder Lift \/ Lower Simulation Enclosed Spaces Equipment Assembly Equipment Carry There is more information about each\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/RvF1cvXgKbU\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":15415,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/08\/11\/como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena\/","url_meta":{"origin":3044,"position":5},"title":"Como arranjar tempo para fazer exerc\u00edcio f\u00edsico quando se tem uma crian\u00e7a pequena?","author":"Dave","date":"Agosto 11, 2024","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=d_kzsrBY0Ik Ah, great question! Here are my tips: Invest in some 1kg ankle and wrist weights You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/3044","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=3044"}],"version-history":[{"count":3,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/3044\/revisions"}],"predecessor-version":[{"id":3048,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/3044\/revisions\/3048"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=3044"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=3044"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=3044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}