{"id":590,"date":"2011-07-03T14:48:52","date_gmt":"2011-07-03T18:48:52","guid":{"rendered":"https:\/\/www.billybeck.com\/blog\/?p=590"},"modified":"2017-09-20T12:43:57","modified_gmt":"2017-09-20T16:43:57","slug":"alimentacao-definitiva-mudanca-de-marcha-para-criar-uma-mudanca-fisica-duradoura","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/effective-eating\/ultimate-eating-shifting-gears-to-create-lasting-physical-change","title":{"rendered":"Ultimate Eating (Alimenta\u00e7\u00e3o Definitiva): Shifting Gears to Create Lasting Physical Change (Mudan\u00e7a de marcha para criar mudan\u00e7as f\u00edsicas duradouras)"},"content":{"rendered":"

Este \u00e9 um trecho de meu Manual de Nutri\u00e7\u00e3o \"ULTIMATE EATING: How To Cut Your Body Fat In Half in Less than 90 Days\" (Como reduzir sua gordura corporal pela metade em menos de 90 dias). <\/strong><\/p>\n

\"\"<\/p>\n

Esse \u00e9 o plano que usei n\u00e3o apenas para me tornar magro, mas tamb\u00e9m para milhares de pessoas, de atletas profissionais a m\u00e3es que trabalham fora, competidores de fitness e dezenas de fisiculturistas.<\/p>\n

Serei o primeiro a lhe dizer que h\u00e1 mais de um plano alimentar para queimar gordura. Muitas dietas s\u00e3o teorias n\u00e3o comprovadas e outras s\u00e3o simplesmente t\u00e3o desagrad\u00e1veis que n\u00e3o s\u00e3o sustent\u00e1veis. Quaisquer resultados que voc\u00ea obtenha com essas dietas radicais s\u00e3o tempor\u00e1rios. Voc\u00ea deve ser capaz de viver com o programa.<\/p>\n

\u00c9 isso que torna o ULTIMATE EATING t\u00e3o eficaz. Ele consiste em 4 planos alimentares separados que podem ser adaptados a qualquer situa\u00e7\u00e3o em que voc\u00ea se encontre (n\u00e3o importa o qu\u00e3o inconveniente ou desafiador seja).<\/p>\n

Em vez de reescrever o manual, aqui est\u00e1 um trecho do ULTIMATE EATING.<\/p>\n

Os quatro planos alimentares s\u00e3o:<\/strong><\/h3>\n
    \n
  1. 70%<\/strong><\/li>\n
  2. 80%<\/strong><\/li>\n
  3. 90%<\/strong><\/li>\n
  4. 100%<\/strong><\/li>\n<\/ol>\n

    Os planos alimentares s\u00e3o todos muito semelhantes e, como os nomes sugerem, cada um \u00e9 um pouco mais rigoroso e um pouco mais eficaz na queima de gordura. A raz\u00e3o pela qual h\u00e1 mais de um plano \u00e9 que cada pessoa \u00e9 diferente. Pense nisso como trocar as marchas de um ve\u00edculo. Voc\u00ea pode chegar onde deseja na primeira marcha, mas levar\u00e1 muito mais tempo do que se voc\u00ea engatasse a segunda, a terceira ou a OVERDRIVE!<\/p>\n

    A vida \u00e9 din\u00e2mica e est\u00e1 sempre mudando. O melhor plano alimentar para voc\u00ea \u00e9 aquele que voc\u00ea pode sustentar e aprender a desfrutar. Leia cada um dos planos e depois v\u00e1 para a se\u00e7\u00e3o de card\u00e1pio para ver um exemplo de card\u00e1pio de uma semana inteira. Depois de decidir seu ponto de partida, voc\u00ea criar\u00e1 seu Plano Alimentar para Novos Resultados.<\/p>\n

    Mais uma coisa a ter em mente: voc\u00ea n\u00e3o est\u00e1 preso a um \u00fanico plano. Voc\u00ea pode fazer qualquer um deles. Aqui est\u00e3o alguns exemplos que podem se aplicar a voc\u00ea. O legal \u00e9 que voc\u00ea pode mudar de marcha diariamente, semanalmente ou sazonalmente.<\/p>\n

    O executivo, vendedor ou empres\u00e1rio ocupado que viaja 2 ou 3 dias por semana.<\/strong><\/h3>\n
      \n
    • Segunda-feira:<\/strong> No escrit\u00f3rio Plano 80%<\/li>\n
    • Ter\u00e7a-feira:<\/strong> Redu\u00e7\u00e3o de marcha no dia da viagem para o Plano 70%<\/li>\n
    • Quarta-feira:<\/strong> Manuten\u00e7\u00e3o do dia de viagem em 70%<\/li>\n
    • Quinta-feira<\/strong>: Retorno do Travel continue em 70%<\/li>\n
    • Sexta-feira:<\/strong> Plano 90%<\/li>\n
    • S\u00e1bado:<\/strong> 80% durante todo o dia com uma refei\u00e7\u00e3o Free\/Cheat no jantar.<\/li>\n
    • Domingo:<\/strong> 80% durante todo o dia com uma refei\u00e7\u00e3o Free\/Cheat no jantar.<\/li>\n<\/ul>\n

      A m\u00e3e em tempo integral que nunca tem um dia de folga.<\/strong><\/h3>\n

      Quando as crian\u00e7as estiverem na escola, prepare alimentos para que voc\u00ea esteja preparado quando o inferno come\u00e7ar mais tarde. Sua meta pode ser comer 70-80% a maior parte do tempo. A seguir, um exemplo de como uma m\u00e3e em tempo integral pode mudar de marcha em um \u00fanico dia.<\/p>\n

        \n
      • Caf\u00e9 da manh\u00e3:<\/strong> Antes de as crian\u00e7as se levantarem, tome um caf\u00e9 da manh\u00e3 100%.<\/li>\n
      • No meio da manh\u00e3:<\/strong> 90% Shake substituto de refei\u00e7\u00e3o<\/li>\n
      • Almo\u00e7o com as crian\u00e7as:<\/strong> refei\u00e7\u00e3o 70% ou 80% que voc\u00ea preparou anteriormente.<\/li>\n
      • No meio da tarde: <\/strong>90% Shake substituto de refei\u00e7\u00e3o ou queijo cottage com baixo teor de gordura e frutas.<\/li>\n
      • Jantar em qualquer lugar<\/strong>70% Sandu\u00edche de frango grelhado sem p\u00e3o e salada com vinagre.<\/li>\n
      • \u00c0 noite:<\/strong> 100% Panquecas de clara de ovo com morango (fa\u00e7a uma quantidade extra para amanh\u00e3)<\/li>\n
      • Dica:<\/strong> Planeje refei\u00e7\u00f5es gratuitas\/cheias em torno de festas e outras atividades com a fam\u00edlia.<\/li>\n<\/ul>\n

        O atleta competitivo<\/strong><\/h3>\n
          \n
        • Na esta\u00e7\u00e3o:<\/strong> Alternar entre os planos alimentares 70% e 80%<\/li>\n
        • Pr\u00e9-temporada:<\/strong> Dependendo da composi\u00e7\u00e3o corporal atual 80-100%<\/li>\n
        • Fora de temporada:<\/strong> 70% \u2013 80%<\/li>\n
        • 8 a 12 semanas antes do acampamento:<\/strong> Se for necess\u00e1rio um aumento da massa muscular e uma diminui\u00e7\u00e3o da gordura, siga o esquema de 12 semanas localizado no final do manual ULTIMATE EATING.<\/li>\n<\/ul>\n
          \"\"

          Boxe sombra com gordura corporal de um d\u00edgito ap\u00f3s completar 6 semanas do ULTIMATE EATING PLAN em 100%<\/p><\/div>\n

          Agora que voc\u00ea j\u00e1 viu como tr\u00eas estilos de vida extremamente diferentes podem colocar esse m\u00e9todo de alimenta\u00e7\u00e3o eficaz em pr\u00e1tica, vou descrever cada um dos planos em mais detalhes.<\/p>\n

          70% Plano de limpeza<\/strong><\/h2>\n

          \"First Gear<\/strong>\"<\/h3>\n

          O Plano 70% \u00e9 o melhor ponto de partida para a maioria das pessoas e \u00e9 o melhor ponto de manuten\u00e7\u00e3o. Esse \u00e9 o plano alimentar que permite que voc\u00ea \"viva isso\". O plano 70% aplica os quatro primeiros Princ\u00edpios EAT.<\/p>\n

          Princ\u00edpios do EAT<\/strong><\/h3>\n
            \n
          1. Coma alimentos de alta octanagem<\/li>\n
          2. Coma a combina\u00e7\u00e3o certa de alimentos<\/li>\n
          3. Coma a cada 2-3 horas<\/li>\n
          4. Beba \u00e1gua limpa em quantidade suficiente<\/li>\n<\/ol>\n

            Se voc\u00ea estiver aplicando esses quatro princ\u00edpios de forma magistral e consistente, ent\u00e3o, e somente ent\u00e3o, comece com o plano 80%. Depois de 4 a 6 semanas, \u00e9 hora de aumentar a queima de gordura e avan\u00e7ar para o Plano 80%. Caso contr\u00e1rio, a estagna\u00e7\u00e3o se instalar\u00e1 e os resultados ficar\u00e3o parados.<\/p>\n

            80% Plano de limpeza<\/strong><\/h2>\n

            \"Segunda marcha\" <\/strong><\/h3>\n

            O Plano 80% incorpora a aplica\u00e7\u00e3o de todos os cinco Princ\u00edpios EAT. Embora essa fase exija tempo para medir e pesar seus alimentos, vale a pena o esfor\u00e7o, pois os resultados se tornam muito mais percept\u00edveis. Nesse ponto, \u00e9 importante n\u00e3o comer fora em restaurantes, se poss\u00edvel. A \u00fanica exce\u00e7\u00e3o \u00e9 se voc\u00ea souber com certeza o que h\u00e1 nos alimentos que est\u00e1 comendo. Eu costumo frequentar os mesmos estabelecimentos e eles sempre me atendem. Tenho certeza de que, se voc\u00ea se esfor\u00e7ar e mostrar seu charme, certamente poder\u00e1 fazer o mesmo.<\/p>\n

            Princ\u00edpios de alimenta\u00e7\u00e3o<\/strong><\/h3>\n
              \n
            1. Coma alimentos de alta octanagem<\/li>\n
            2. Coma a combina\u00e7\u00e3o certa de alimentos<\/li>\n
            3. Coma a cada 2-3 horas<\/li>\n
            4. Beba \u00e1gua limpa em quantidade suficiente<\/li>\n
            5. Coma a quantidade certa de alimentos<\/li>\n<\/ol>\n

              90% Plano de limpeza<\/strong><\/h2>\n

              \"Terceira marcha\"<\/strong><\/h3>\n

              O Plano 90% elimina todo o trigo e produtos l\u00e1cteos. Isso inclui todas as massas, p\u00e3es, tortilhas e bolachas de trigo integral. Os latic\u00ednios incluem queijo cottage com baixo teor de gordura e sem gordura, queijo fatiado e ralado e leite desnatado. Preste muita aten\u00e7\u00e3o em como voc\u00ea se sente durante essa fase, pois muitas pessoas sofrem, sem saber, de alergias alimentares devido ao consumo de trigo e latic\u00ednios. N\u00e3o \u00e9 incomum que meus clientes vejam uma diferen\u00e7a not\u00e1vel na energia e na apar\u00eancia quando param de ingerir esses alimentos, e isso geralmente \u00e9 vis\u00edvel em apenas alguns dias.<\/p>\n

              *O consumo de frutas \u00e9 limitado a uma por\u00e7\u00e3o por dia. Devido \u00e0 sua estrutura simples, as frutas n\u00e3o criam um efeito de queima de calorias t\u00e3o grande quanto os carboidratos ricos em amido. Embora as frutas sejam muito saud\u00e1veis, nosso objetivo \u00e9 a perda de gordura e h\u00e1 op\u00e7\u00f5es melhores dispon\u00edveis para isso.<\/p>\n

              100% Plano de limpeza<\/strong><\/h2>\n

              \"OVERDRIVE\"<\/strong><\/h3>\n

              O Plano 100% \u00e9 completo. Ele provocar\u00e1 a maior rea\u00e7\u00e3o de queima de gordura. Recomendo esse plano apenas para pessoas que s\u00e3o competidoras ou modelos de fisiculturismo ou se voc\u00ea for usar pouca roupa na frente de outras pessoas.<\/p>\n

              Qualquer pessoa pode fazer isso; no entanto, n\u00e3o \u00e9 sustent\u00e1vel por um longo per\u00edodo de tempo. O Plano 100% \u00e9 um lugar que voc\u00ea visita, mas n\u00e3o mora nele.<\/strong> Esse plano consiste apenas em refei\u00e7\u00f5es de alta octanagem. Esse plano exige a elimina\u00e7\u00e3o de todos os produtos de trigo, como p\u00e3es e massas, frutas, latic\u00ednios e shakes substitutos de refei\u00e7\u00e3o.<\/p>\n

              Deseja obter uma c\u00f3pia do ULTIMATE EATING?<\/h2>\n

              Clique aqui agora<\/strong><\/h4>\n

              Somente em Mais de 50% Mas somente at\u00e9 7 de dezembro \u00e0s 23h59<\/h4>","protected":false},"excerpt":{"rendered":"

              Descubra como mudar de marcha com esse sistema de nutri\u00e7\u00e3o passo a passo para criar uma perda de gordura de longo prazo e, finalmente, revelar aqueles abdominais de tanquinho. <\/p>","protected":false},"author":3,"featured_media":3036,"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":[10],"tags":[11,40,12,19,182,58,183],"class_list":["post-590","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-effective-eating","tag-billy-beck","tag-billy-beck-diet","tag-billy-beck-iii","tag-burn-fat","tag-nutrition-system","tag-six-pack-abs","tag-ultimate-eating"],"yoast_head":"\nUltimate Eating Nutrition System Burn Fat and Keep 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