{"id":2193,"date":"2005-12-12T22:22:00","date_gmt":"2005-12-13T02:22:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii"},"modified":"2017-09-19T15:26:48","modified_gmt":"2017-09-19T19:26:48","slug":"como-quemar-grasa-parte-2-un-dia-en-la-vida-de-billy-beck-iii","status":"publish","type":"post","link":"https:\/\/billybeck.com\/es\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii","title":{"rendered":"C\u00f3mo quemar grasa Parte 2: Un d\u00eda en la vida de Billy Beck III"},"content":{"rendered":"

Sabr\u00e1s que est\u00e1s preparado cuando te levantes por la ma\u00f1ana y conozcas las respuestas a estas preguntas:<\/b><\/p>\n

    \n
  1. \u00bfQu\u00e9 voy a comer hoy?<\/li>\n
  2. \u00bfA qu\u00e9 horas comer\u00e9?<\/li>\n
  3. \u00bfA qu\u00e9 hora entreno hoy?<\/li>\n
  4. \u00bfQu\u00e9 ejercicios estoy realizando?<\/li>\n<\/ol>\n

    A continuaci\u00f3n se muestra una p\u00e1gina de mi diario de entrenamiento y nutrici\u00f3n. Lo relleno la noche anterior y luego ejecuto el plan en la medida en que la vida me lo permite. Si te tomas el tiempo de planificar con antelaci\u00f3n, ahorrar\u00e1s tiempo, tendr\u00e1s m\u00e1s energ\u00eda y sentar\u00e1s las bases para alcanzar la grandeza f\u00edsica.<\/p>\n

    Estrategia alimentaria:<\/strong><\/h2>\n

    Comida preparada la noche anterior y empaquetada en nevera lista para llevar.<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
    \n

    Comida<\/b><\/p>\n<\/td>\n

    		\n

    Tiempo<\/b><\/p>\n<\/td>\n

    		Alimentaci\u00f3n<\/b><\/td>\n<\/tr>\n
    1<\/td>\n6:15 a.m.<\/td>\nNo quer\u00eda llegar tarde al trabajo, as\u00ed que me tom\u00e9 2 cucharadas de prote\u00edna en polvo mezclada en un vaso mezclador con agua.<\/td>\n<\/tr>\n
    2<\/td>\n8:55 a.m.<\/td>\n2 cucharadas Prote\u00edna en polvo
    \n\u00be C. de harina de avena<\/td>\n<\/tr>\n
    3<\/td>\n11:30 p.m.<\/td>\n6 oz. Pechuga de pollo a la parrilla ligeramente empanada
    \n8 oz. Cu\u00f1as de patata asada
    \n1 C. Ensalada de br\u00f3coli<\/td>\n<\/tr>\n
    4<\/td>\n2:00 p.m.<\/td>\n6 oz. Pechuga de pollo a la parrilla ligeramente empanada
    \n8 oz. Cu\u00f1as de patata asada
    \n1 C. Ensalada de br\u00f3coli<\/td>\n<\/tr>\n
    5<\/td>\n17:30 h.<\/td>\n6 oz. Pechuga de pollo a la parrilla ligeramente empanada
    \n8 oz. Cu\u00f1as de patata asada
    \n1 C. Ensalada de br\u00f3coli<\/td>\n<\/tr>\n
    6<\/td>\n8:00 p.m.<\/td>\nPudding prote\u00ednico de pistacho<\/b>
    \n1 cacito de prote\u00edna de vainilla en polvo
    \n2 cucharadas de yogur natural ecol\u00f3gico
    \n1 cucharada de mezcla para pudding sin az\u00facar ni grasa (pistacho)
    \nSe mezclan en un bol grande. <\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Entrenamiento f\u00edsico: 8:15 a.m.<\/strong><\/h2>\n

    Cinta de correr: 5 minutos<\/strong><\/p>\n

    IGNITE:<\/strong><\/h3>\n

    1 serie de cada uno Realizado en forma de circuito:<\/p>\n\n\n\n\n\n\n\n
    A1. Alcances anteriores con un brazo<\/td>\n10 por lado<\/td>\n<\/tr>\n
    A2. Rotaci\u00f3n externa<\/td>\n20 repeticiones por lado<\/td>\n<\/tr>\n
    A3. Crunch inverso<\/td>\n10 repeticiones<\/td>\n<\/tr>\n
    A4. Bal\u00f3n medicinal Chuletas de madera<\/td>\n10 por lado<\/td>\n<\/tr>\n
    A5. Puente invertido<\/td>\n10 - 15 repeticiones<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Ataque: Espalda-B\u00edceps<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n
    Ejercicio<\/b><\/td>\nEstablece<\/b><\/td>\nReps<\/b><\/td>\nTempo<\/b><\/td>\nDescansa<\/b><\/td>\n<\/tr>\n
    A1. Dominadas con agarre medio<\/td>\n3<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Elevaciones de piernas colgantes<\/td>\n3<\/td>\n8-10<\/td>\n301<\/td>\n30<\/td>\n<\/tr>\n
    B1. Flexiones de brazos rectos con cuerda<\/td>\n3<\/td>\n8-10
    \n(45 libras)<\/em><\/td>\n    		211<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Reverse Grip Lat Pulldown<\/td>\n3<\/td>\n8-10
    \n(150 libras)<\/em><\/td>\n    		211<\/td>\n30<\/td>\n<\/tr>\n
    C1. Reverse EZ bar curls<\/td>\n3<\/td>\n8-10
    \n(35 libras)<\/em><\/td>\n    		202<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Curl con barra EZ con las palmas hacia arriba<\/td>\n3<\/td>\n8-10<\/td>\n202<\/td>\n30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Cardio: 30 minutos THZ (140 - 160 bpm)<\/strong><\/h3>\n

    Circuito:<\/strong><\/h4>\n
      \n
    • Saltar a la comba<\/li>\n
    • Matriz<\/li>\n
    • Escalera de agilidad<\/li>\n
    • Ejercicios de agilidad<\/li>\n
    • Sprints cortos<\/li>\n
    • Enfriar hasta que el coraz\u00f3n baje de 110 lpm.<\/li>\n<\/ul>\n

      Tiempo total de entrenamiento: 50 minutos, 06 segundos<\/b><\/p>\n

      Notas:<\/strong><\/h3>\n

      Como hoy el gimnasio estaba abarrotado, tuve que modificar ligeramente mi entrenamiento. Opt\u00e9 por realizar ejercicios diferentes, pero las series, las repeticiones, el ritmo y los periodos de descanso siguieron siendo los mismos.<\/p>\n

      \n

      Esta estrategia ha sido muy \u00fatil para mis clientes y espero que a usted le sirva de ayuda para llegar de donde est\u00e1 a donde quiere estar.<\/p>\n

      Hasta la pr\u00f3xima,<\/p>\n

      Planificar el ataque y atacar el plan,<\/p>\n

      P.D.<\/strong> En las notas de mi diario hay algunos ejercicios y terminolog\u00eda con los que quiz\u00e1 no est\u00e9s familiarizado. Si es as\u00ed, no te preocupes por ahora. Lo importante es que la planificaci\u00f3n previa previene los errores. Mant\u00e9n el rumbo.<\/p>","protected":false},"excerpt":{"rendered":"

      Como se suele decir, \"Planifica tu ataque y ataca tu plan\". El problema es que la mayor\u00eda de la gente no planifica su ataque. En lugar de decirte c\u00f3mo hacerlo, aqu\u00ed tienes c\u00f3mo lo hago yo: una p\u00e1gina de mi diario de entrenamiento y nutrici\u00f3n.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2193","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow to Burn Fat Part 2: A Day in the Life of Billy Beck III - Billy Beck<\/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:\/\/www.billybeck.com\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Burn Fat Part 2: A Day in the Life of Billy Beck III - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"As it is often said, "Plan your Attack and Attack your Plan". 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