{"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-queimar-gordura-parte-2-um-dia-na-vida-de-billy-beck-iii","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii","title":{"rendered":"Como queimar gordura - Parte 2: Um dia na vida de Billy Beck III"},"content":{"rendered":"

Voc\u00ea saber\u00e1 que est\u00e1 preparado quando acordar de manh\u00e3 e souber as respostas para essas perguntas:<\/b><\/p>\n

    \n
  1. O que vou comer hoje?<\/li>\n
  2. A que horas vou comer?<\/li>\n
  3. A que horas estou treinando hoje?<\/li>\n
  4. Que exerc\u00edcios estou fazendo?<\/li>\n<\/ol>\n

    Abaixo est\u00e1 uma p\u00e1gina extra\u00edda de meu di\u00e1rio de treinamento e nutri\u00e7\u00e3o. Eu o preencho na noite anterior e, em seguida, executo o plano conforme a vida permite. Quando voc\u00ea se dedica a planejar com anteced\u00eancia, economiza tempo, tem mais energia e estabelece a base para alcan\u00e7ar a grandeza f\u00edsica.<\/p>\n

    Estrat\u00e9gia de alimenta\u00e7\u00e3o:<\/strong><\/h2>\n

    Comida preparada na noite anterior e embalada em um refrigerador, pronta para ir.<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
    \n

    Refei\u00e7\u00e3o<\/b><\/p>\n<\/td>\n

    		\n

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

    		Alimentos<\/b><\/td>\n<\/tr>\n
    1<\/td>\n6:15 a.m.<\/td>\nN\u00e3o queria me atrasar para o trabalho, ent\u00e3o bati 2 colheres de prote\u00edna em p\u00f3 - misturadas em uma coqueteleira com \u00e1gua.<\/td>\n<\/tr>\n
    2<\/td>\n8:55 a.m.<\/td>\n2 colheres de prote\u00edna em p\u00f3
    \n\u00be C. de farinha de aveia<\/td>\n<\/tr>\n
    3<\/td>\n11:30 p.m.<\/td>\n6 on\u00e7as. Peito de frango grelhado levemente empanado
    \n8 oz. de fatias de batata assada
    \n1 C. Salada de br\u00f3colis<\/td>\n<\/tr>\n
    4<\/td>\n2:00 p.m.<\/td>\n6 on\u00e7as. Peito de frango grelhado levemente empanado
    \n8 oz. de fatias de batata assada
    \n1 C. Salada de br\u00f3colis<\/td>\n<\/tr>\n
    5<\/td>\n5:30 p.m.<\/td>\n6 on\u00e7as. Peito de frango grelhado levemente empanado
    \n8 oz. de fatias de batata assada
    \n1 C. Salada de br\u00f3colis<\/td>\n<\/tr>\n
    6<\/td>\n8:00 p.m.<\/td>\nPudim de prote\u00edna de pistache<\/b>
    \n1 colher de prote\u00edna em p\u00f3 de baunilha
    \n2 C. de iogurte org\u00e2nico natural
    \n1 colher de sopa de mistura para pudim sem a\u00e7\u00facar e sem gordura (pistache)
    \nMisture tudo em uma tigela grande. <\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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

    Esteira: 5 minutos<\/strong><\/p>\n

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

    1 s\u00e9rie de cada Realizado em forma de circuito:<\/p>\n\n\n\n\n\n\n\n
    A1. Alcance anterior com um bra\u00e7o<\/td>\n10 por lado<\/td>\n<\/tr>\n
    A2. Rota\u00e7\u00e3o externa<\/td>\n20 repeti\u00e7\u00f5es por lado<\/td>\n<\/tr>\n
    A3. Crunch reverso<\/td>\n10 repeti\u00e7\u00f5es<\/td>\n<\/tr>\n
    A4. Medicine ball Wood chops<\/td>\n10 por lado<\/td>\n<\/tr>\n
    A5. Ponte reversa<\/td>\n10 a 15 repeti\u00e7\u00f5es<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Ataque: Costas-B\u00edceps<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n
    Exerc\u00edcio<\/b><\/td>\nConjuntos<\/b><\/td>\nRepresentantes<\/b><\/td>\nTempo<\/b><\/td>\nDescanso<\/b><\/td>\n<\/tr>\n
    A1. Flex\u00f5es de pegada m\u00e9dia<\/td>\n3<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Eleva\u00e7\u00e3o de pernas suspensas<\/td>\n3<\/td>\n8-10<\/td>\n301<\/td>\n30<\/td>\n<\/tr>\n
    B1. Straight Arm Rope Pulldowns<\/td>\n3<\/td>\n8-10
    \n(45 lbs)<\/em><\/td>\n    		211<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Reverse Grip Lat Pulldown<\/td>\n3<\/td>\n8-10
    \n(150 lbs)<\/em><\/td>\n    		211<\/td>\n30<\/td>\n<\/tr>\n
    C1. Rosca reversa com barra EZ<\/td>\n3<\/td>\n8-10
    \n(35 lbs)<\/em><\/td>\n    		202<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Palms up EZ bar curls<\/td>\n3<\/td>\n8-10<\/td>\n202<\/td>\n30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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

    Circuito:<\/strong><\/h4>\n
      \n
    • Pular corda<\/li>\n
    • Matriz<\/li>\n
    • Escada de agilidade<\/li>\n
    • Exerc\u00edcios de agilidade<\/li>\n
    • Sprints curtos<\/li>\n
    • Resfrie at\u00e9 que o cora\u00e7\u00e3o caia abaixo de 110 bpm.<\/li>\n<\/ul>\n

      Tempo total do exerc\u00edcio: 50 minutos e 06 segundos<\/b><\/p>\n

      Observa\u00e7\u00f5es:<\/strong><\/h3>\n

      Como a academia estava lotada hoje, tive de modificar um pouco meu treino. Optei por fazer exerc\u00edcios diferentes, mas as s\u00e9ries, as repeti\u00e7\u00f5es, o ritmo e os per\u00edodos de descanso permaneceram os mesmos.<\/p>\n

      \n

      Essa estrat\u00e9gia tem servido bem aos meus clientes e espero que voc\u00ea a considere uma ajuda valiosa para ir de onde est\u00e1 para onde deseja estar.<\/p>\n

      At\u00e9 a pr\u00f3xima vez,<\/p>\n

      Planeje o ataque e ataque o plano,<\/p>\n

      P.S.<\/strong> H\u00e1 alguns exerc\u00edcios e terminologia nas anota\u00e7\u00f5es do meu di\u00e1rio com os quais talvez voc\u00ea n\u00e3o esteja familiarizado. Se for o caso, n\u00e3o se preocupe com isso por enquanto. O ponto a ser levado para casa aqui \u00e9 que o planejamento pr\u00e9vio evita PITFALLS. Mantenha o curso.<\/p>","protected":false},"excerpt":{"rendered":"

      Como se costuma dizer, \"Planeje seu ataque e ataque seu plano\". O problema \u00e9 que a maioria das pessoas n\u00e3o planeja o ataque. Em vez de lhe dizer como fazer isso, aqui est\u00e1 como eu fa\u00e7o - uma p\u00e1gina extra\u00edda do meu di\u00e1rio de treinamento e nutri\u00e7\u00e3o.<\/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=\"pt_BR\" \/>\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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