{"id":3800,"date":"2021-02-20T22:09:51","date_gmt":"2021-02-21T03:09:51","guid":{"rendered":"https:\/\/www.billybeck.com\/?p=3800"},"modified":"2021-02-20T22:09:51","modified_gmt":"2021-02-21T03:09:51","slug":"5-regras-de-nutricao-altamente-eficazes-que-todo-treinador-inteligente-conhece","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/effective-eating\/5-highly-effective-nutrition-rules-that-every-smart-trainer-knows","title":{"rendered":"5 regras de nutri\u00e7\u00e3o altamente eficazes que todo instrutor inteligente conhece"},"content":{"rendered":"<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3803\" src=\"https:\/\/www.billybeck.com\/\/wp-content\/uploads\/2021\/02\/IMG_9813-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" \/><\/p>\n<p><strong>Le\u00f5es e leoas!<\/strong><\/p>\n<p>Quando me tornei treinador, h\u00e1 algumas d\u00e9cadas, lembro-me de encontrar cliente ap\u00f3s cliente e perguntar: \"Que dietas voc\u00ea j\u00e1 tentou no passado?\"  Fui atleta durante toda a minha vida, portanto nunca fiz dieta.  Sempre abasteci meu corpo para obter o m\u00e1ximo desempenho.  Nunca passei fome cortando carboidratos, gorduras, prote\u00ednas ou qualquer outra coisa.<\/p>\n<p>N\u00e3o \u00e9 preciso dizer que eu n\u00e3o tinha a menor ideia do que meus clientes estavam falando, ent\u00e3o tive que trabalhar duro.<\/p>\n<p>Imediatamente fui at\u00e9 a livraria \"Borders\" local e comprei todos os livros de dieta que pude.  Depois de alguns meses, li 68 livros de dieta diferentes.   Voc\u00ea poderia pensar que eu saberia o que fazer depois de todo esse esfor\u00e7o, mas eu estava mais confuso do que nunca.<\/p>\n<h4>Cada livro de dieta contradizia o outro. Eu entendia perfeitamente o que meus clientes estavam passando. A nutri\u00e7\u00e3o \u00e9 simples; no entanto, \u00e9 complicada porque muitos marqueteiros e \"gurus especialistas em dieta\" precisam chamar sua aten\u00e7\u00e3o e, por isso, exageram a verdade e, muitas vezes, mentem descaradamente.<\/h4>\n<p>Nesta postagem, vou compartilhar os 5 princ\u00edpios que funcionam para todos os seres humanos com batimentos card\u00edacos.  Quando digo \"funcionam\", quero dizer que, se voc\u00ea seguir esses princ\u00edpios de forma consistente e combin\u00e1-los com um treinamento de for\u00e7a consistente e condicionamento cardiovascular, voc\u00ea aumentar\u00e1 sua for\u00e7a e resist\u00eancia e ter\u00e1 uma apar\u00eancia e uma sensa\u00e7\u00e3o ainda melhores.<\/p>\n<p>Ent\u00e3o, vamos direto ao assunto.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3802\" src=\"https:\/\/www.billybeck.com\/\/wp-content\/uploads\/2021\/02\/IMG_8520.jpeg\" alt=\"\" width=\"607\" height=\"584\" \/><\/p>\n<p>Com rela\u00e7\u00e3o \u00e0 \"Regra #3: Fa\u00e7a uma refei\u00e7\u00e3o Fire or Fuel a cada 3 horas para liberar gordura para combust\u00edvel\", isso n\u00e3o \u00e9 totalmente verdade.  Comer de forma consistente \"automatiza\" isso em sua mente para que voc\u00ea n\u00e3o perca refei\u00e7\u00f5es e n\u00e3o fa\u00e7a refei\u00e7\u00f5es em dobro.  Isso ajuda na mudan\u00e7a de comportamento e na ades\u00e3o.  Se voc\u00ea achar que prefere comer a cada 4, 5 ou 6 horas, tudo bem.  No entanto, se estiver com tanta fome quando come que faz escolhas erradas e come at\u00e9 se empanturrar como um peru no Dia de A\u00e7\u00e3o de Gra\u00e7as, talvez seja melhor restringir isso e comer antes de ficar faminto como Marvin.<\/p>\n<p>O segredo \u00e9 ser consistente.  Comer mais ou menos nos mesmos hor\u00e1rios todos os dias.  Tenha um plano e siga-o \u00e0 risca.  A maioria dos meus clientes come 4 vezes por dia, mas alguns comem mais e outros fazem menos refei\u00e7\u00f5es.<\/p>\n<p><strong>Exemplo de dia de abastecimento (nome do cliente n\u00e3o divulgado por motivos de privacidade)<\/strong><\/p>\n<p><strong>7h Acordar. Beba 0,5 L de \u00e1gua\u00a0<\/strong><\/p>\n<p><strong>7h30 Trem de acordo com a programa\u00e7\u00e3o<\/strong><\/p>\n<p><strong>9h: Shake de prote\u00edna e mirtilos ou ma\u00e7\u00e3.\u00a0<\/strong><\/p>\n<p><strong>12h \u00e0s 13h: Peito de frango ou Salm\u00e3o ou Camar\u00e3o com salada verde grande com azeite de oliva extra virgem e lim\u00e3o.<\/strong><\/p>\n<p><strong>3-4pm: Repita o shake de prote\u00edna ou o almo\u00e7o.\u00a0<\/strong><\/p>\n<p><strong>19h \u00e0s 20h: Salm\u00e3o selvagem, pur\u00ea de batata doce, aspargos, temperos.\u00a0<\/strong><\/p>\n<p>Como voc\u00ea pode ver, n\u00e3o se trata de algo sofisticado. \u00c9 simples.  Requer planejamento antecipado.  Se voc\u00ea come\u00e7ar o dia sem um plano, estar\u00e1 planejando fracassar.  Voc\u00ea n\u00e3o precisa ser perfeito, mas precisa ser consistente.  Coma mais ou menos no mesmo hor\u00e1rio todos os dias e voc\u00ea ver\u00e1 que n\u00e3o s\u00f3 economizar\u00e1 tempo como tamb\u00e9m ter\u00e1 uma energia muito mais consistente ao longo do dia.  \u00c9 uma pequena coisa que faz uma grande diferen\u00e7a.<\/p>\n<p>Voc\u00ea pode fazer isso.<\/p>\n<p>BB3<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/billybeck.com\/pt\/alimentacao-eficaz\/plano-de-refeicoes-sem-desculpas-feito-para-voce\/\">Deseja ver uma semana completa de alimenta\u00e7\u00e3o de acordo com esses princ\u00edpios, com receitas inclu\u00eddas? Clique aqui<\/a><\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3801\" src=\"https:\/\/www.billybeck.com\/\/wp-content\/uploads\/2021\/02\/IMG_9796-1024x692.jpg\" alt=\"\" width=\"1024\" height=\"692\" \/><\/p>","protected":false},"excerpt":{"rendered":"<p>Lions &amp; Lionesses! When I first became a trainer a few decades ago, I remember meeting with client after client and asking &#8220;what diets have you tried in the past?&#8221; \u00a0I was an athlete my entire life so I was never on a diet. \u00a0I always fueled my body for peak performance. \u00a0I never starved [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":3802,"comment_status":"open","ping_status":"closed","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":[10],"tags":[40,393,392,394],"class_list":["post-3800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-effective-eating","tag-billy-beck-diet","tag-billy-beck-nutrition","tag-nutrition-rules","tag-sample-day"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Highly Effective Nutrition Rules That Every Smart Trainer Knows - Billy Beck<\/title>\n<meta name=\"description\" content=\"Nutrition is simple when you know what works. 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