6 Suplementos para um Abdominal “Six-Pack”!
Apesar do artigo de hoje, ser sobre suplementos, faço sempre questão de frisar, que só deves ingerir suplementos se já tiveres a seguir a nutrição e o treino em condições.
Se tivesse que dar um grau de importância a cada um dos factores, diria que 60% dos resultados vêm da nutrição, 30 a 35%% do treino e 5 a 10% da suplementação.
Grande parte das pessoas tem estas prioridades completamente trocadas. Gastam uma grande quantia de dinheiro em suplementos e comem e treinam mal. Depois dizem que já experimentaram tudo sem resultados.
Não basta ingerir um comprimido para ter o corpo com que sempre sonhaste, é preciso ter bastante disciplina de treino e alimentação.
Um corpo bem trabalhado é como uma carreira profissional de sucesso, é preciso disciplina e consistência e não se conquista do dia para a noite.
Dito isto e partindo então do pressuposto que tens treinado bem e tens-te alimentado bem, vamos então ver quais os suplementos que podes tomar para dar um “boost” nos teus resultados.
More...
1. Termogénico
Existem vários tipos de termogénicos, dependendo do que se pretende:
OFERTA: 10 Estratégias Para Queimar Mais Gordura!
Coloca o teu nome e email em baixo, para receber o guia, com estratégias eficientes e cientificamente comprovadas para queimar mais gordura e ficar com abdominal definido!
Se queres queimar gordura e ter um aumento de energia no treino, então tens de apostar em termogénicos com cafeína. As vantagens para a queima de gordura e melhoria no rendimento dos treinos a partir da cafeína, são imensas.
Vê o ultimo artigo sobre a cafeína que escrevi que fala sobre isso:
Como Tirar Maior Partido da Cafeína!
Se queres queimar mais gordura e diminuir o apetite, porque estás sempre cheio de fome, deves então ingerir um termogénico com inibidores de apetite. Na descrição dos proprios termogénicos estes dizem se têm supressores de apetite.
Se és sensivel à cafeína, deves ingerir um termogénico sem cafeína.
2. Pré-Treino
Um pré-treino é um excelente suplemento para tomar, quando se está numa fase de secagem ou perda de peso, na medida em que muitas vezes, as pessoas sujeitam os seus corpos a dietas muito restritivas, deixando-os num estado energético baixo. Um pré-treino dá o "boost"de energia que precisam para treinar com intensidade (até mesmo em situações em que não se esteja a fazer uma dieta restritiva)
Alguns dos ingredientes que um bom pré-treino deve ter, são: Cafeína, Citrulina, Beta-Alanina e L-Arginina.
Uma vez que o objectivo é queimar gordura, deves evitar pré-treinos com açucar, ou outros ingredientes semelhantes ao açúcar como dextrose e maltodextrina. Com a ingestão destes ingredientes, o teu corpo vai deixar de utilizar a gordura como fonte energética para o treino e irá usar esse açucar consumido, uma vez que é uma fonte rápida de energia.
Acompanhamento Personalizado de Treino e Nutrição
Com o programa LisboaFIT Coaching online, tens tudo o que precisas para ter sucesso. Recebe planos de treino e aconselhamento alimentar personalizado,de acordo com os teus objectivos e necessidades, acesso a uma plataforma online, onde tens conteúdo exclusivo e regular, como artigos, receitas saudáveis, videos exclusivos e muito mais....Carregue Aqui para Saber Mais!
3. Batido de Proteína Whey
Quando reduzes as calorias para acelerar a perda de gordura, a proteína vai ajudar a preservar a massa muscular magra. Isso permite que mantenhas um metabolismo de repouso alto, promovendo uma maior perda de gordura geral.
A proteína whey, é de todas as proteínas a que possuí o maior valor biológico, por isso é das melhores para manutenção de massa muscular, sobretudo quando é ingerida antes e depois do treino.
Estudos referem que também ajuda a queimar gordura. [1. Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S., & Bastian, E. D. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutrition & Metabolism, 5(1) ]
No artigo "O Que a Ciência diz Sobre a Proteína Whey", falo melhor sobre as vantagens de ingerir proteína whey, quais os diferentes tipos e como escolher uma boa proteína.
4. BCAAs
Para ganhar uma boa definição abdominal, deves manter uma boa hidratação e evitar ao máximo o catabolismo muscular (destruição de músculo).
Ingerir aminoácidos de cadeia ramificada (BCAA) ao longo do dia, no pré e pós treino ajuda a manter-te hidratado, a melhorar o teu rendimento durante os treinos e evita a perda de massa muscular.
No artigo "Como Tirar Maior Proveito do Teu Suplemento de BCAA's" falo sobre as diferentes vantagens de tomar BCAA’s, em que momentos deves tomar, as quantidades óptimas e outras coisas interessantes que deves saber sobre os BCAA's.
5. CLA
O ácido linoleico conjugado (CLA) é um ácido gordo, encontrado naturalmente na carne bovina e nos produtos lácteos, e contribui de várias formas para a queima de gordura. Alguns dos seus beneficios são:
1. Aumenta a queima de gordura durante o dia
2. Inibe a produção de gordura [2. Pariza, M. W. (2004). Perspective on the safety and effectiveness of conjugated linoleic acid. The American Journal of Clinical Nutrition, 79(6), 1132S-1136S.
Miner, J. L., Cederberg, C. A., Nielsen, M. K., Chen, X., & Baile, C. A. (2001). Conjugated linoleic acid (CLA), body fat, and apoptosis. Obesity Research, 9(2), 129-134.]
3. Melhora a sensibilidade à insulina.
6. Extracto de Chá Verde
As catequinas (principalmente EGCG) do chá verde, inibem a enzima que degrada a noradrenalina de modo que os seus efeitos biológicos (por exemplo, o aumento da taxa metabólica, o aumento da degradação de gorduras, etc), sejam mais prolongados. [3. Borchardt RT, Huber JA. Catechol O-methyltransferase. 5. Structure-activity relationships for inhibition by flavonoids. J Med Chem. 1975 Jan;18(1):120-2. ] A noradrenalina é uma hormona extremamente importante na perda de Gordura.
O EGCG também inibe as principais enzimas envolvidas no armazenamento de gordura.[4.Watanabe J, Kawabata J, Niki R. Isolation and identification of acetyl-CoA carboxylase inhibitors from green tea (Camellia sinensis). Biosci Biotechnol Biochem. 1998 Mar;62(3):532-4.] [5. Tian WX, Li LC, Wu XD, Chen CC. Weight reduction by Chinese medicinal herbs may be related to inhibition of fatty acid synthase. Life Sci. 2004 Mar 26;74(19):2389-99. ]
O EGCG também é extremamente importante para manter uma boa saúde cardiovascular, assim como metabólica. [6. Effects of green tea and EGCG on cardiovascular and metabolic health.Wolfram S.Source DSM Nutritional Products Ltd, Department of Human Nutrition and Health, P.O. Box 3255, Bldg. 241/425, CH-4002 Basel, Switzerland. ] Mantendo um bom metabolismo, conseguimos queimar mais gordura.
No artigo, Chá Verde Ajuda Mesmo a Queimar Gordura? – Toda a Verdade! falo de forma mais pormenorizada sobre este suplemento e como o deves tomar para ter melhores resultados.
Gostarias de ter uma alimentação e treino personalizados, de acordo com os teus objectivos e necessidades?
Com o meu programa LisboaFIT Coaching online, tens tudo o que precisas para ter sucesso. Tens planos de treino e aconselhamento alimentar personalizado,de acordo com os teus objectivos e necessidades, acesso a uma plataforma online, onde tens conteúdo exclusivo e regular, como artigos, receitas saudáveis, videos exclusivos e muito mais....Carregue Aqui para Saber Mais!
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