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}}}}\pgwsxn5040\pghsxn6613\marglsxn0\margrsxn0\margtsxn0\margbsxn0\pard\sect\sec
td\sbkpage\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn306\margrsxn13\
margtsxn160\margbsxn600\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\s
l-200\slmult0 \fs14\cf1\f0\charscalex100\b {Dados Internacionais de Catalogao na P
ublicao (CIP)}\b0 \par\pard\li733\ri0\sl-173\slmult0 \fs14\cf1\f0\charscalex100\b
{(Cmara Brasileira do Livro, SP, Brasil)}\b0 \par\pard\li66\ri0\sl-360\slmult0 \f
s12\cf1\f1\charscalex100 {Matthews, Michael}\par\pard\li240\ri0\sl-186\slmult0 \
fs12\cf1\f1\charscalex100 {Malhar Secar Definir \uc1\u8211X A cincia da Musculao /
Matthews,}\par\pard\li66\ri0\sl-173\slmult0 \fs12\cf1\f1\charscalex100 {Michael,
2013.}\par\pard\li240\ri0\sl-360\slmult0 \fs12\cf1\f1\charscalex100 {Ttulo origi
nal: Bigger Leaner Stronger}\par\pard\li240\ri0\sl-360\slmult0 \fs12\cf1\f1\char
scalex100 {ISBN: 978-85-8186-133-3}\par\pard\li240\ri0\sl-360\slmult0 \fs12\cf1\
f1\charscalex100 {1. Sade. 2. Bem estar. 3. Esportes. 4. Alimentao. I. Ttulo.}\par\p
ard\li66\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li66\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li66\ri0\sl-293\slmult0 \fs12\cf1\f1\charscalex100 {08-11027}\par\pard
\li3733\ri0\sl-186\slmult0 \fs10\cf1\f1\charscalex100 {CDD-613.2}\par\pard\li920
\ri0\sl-360\slmult0 \fs14\cf1\f0\charscalex100\b {ndice para catlogo sistemtico:}\b
0 \par\pard\li133\ri0\sl-173\slmult0 \fs12\cf1\f1\charscalex100 {1. Fico : Literat
ura infantojuvenil 028.5}\par\pard\li133\ri0\sl-186\slmult0 \fs12\cf1\f1\charsca
lex100 {2. Fico : Literatura juvenil 028.5}\par\pard\sect\sectd\sbkpage\pgwsxn5040
\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn426\pard\li1053\ri0\sl-21
3\slmult0 \fs18\cf0\par\pard\li1053\ri0\sl-200\slmult0 \fs12\cf1\f1\charscalex10
0 {Ttulo original: Bigger, Leaner, Stronger}\par\pard\li853\ri0\sl-173\slmult0 \f
s12\cf1\f1\charscalex100 {Copyright Wartebury Publishers, Inc., 2012}\par\pard\l
i1053\ri0\sl-186\slmult0 \fs12\cf1\f1\charscalex100 {Copyright Editora Lafonte L
tda., 2013}\par\pard\li1400\ri0\sl-360\slmult0 \fs12\cf1\f1\charscalex100 {Todos
os direitos reservados.}\par\pard\li253\ri0\sl-173\slmult0 \fs12\cf1\f1\charsca
lex100 {Nenhuma parte deste livro pode ser reproduzida sob quaisquer}\par\pard\l
i400\ri0\sl-186\slmult0 \fs12\cf1\f1\charscalex100 {meios existentes sem autoriz
ao por escrito dos editores.}\par\pard\li1786\ri0\sl-360\slmult0 \fs14\cf1\f0\char
scalex100\b {Edio brasileira}\b0 \par\pard\li1280\ri0\sl-173\slmult0 \fs14\cf1\f0\
charscalex100\b {Diretor editorial}\b0 \fs12\cf1\f1\charscalex100 { Pedro Almeid
a}\par\pard\li906\ri0\sl-186\slmult0 \fs14\cf1\f0\charscalex100\b {Coordenadora
de produto}\b0 \fs12\cf1\f1\charscalex100 { Daniella Tucci}\par\pard\li1026\ri0\
sl-173\slmult0 \fs14\cf1\f0\charscalex100\b {Coordenao editorial}\b0 \fs12\cf1\f1\
charscalex100 { Andr Fonseca}\par\pard\li1493\ri0\sl-186\slmult0 \fs16\cf1\f0\cha
rscalex100\b {Capa}\b0 \fs12\cf1\f1\charscalex100 { Osmane Garcia Filho}\par\par
d\li1253\ri0\sl-173\slmult0 \fs14\cf1\f0\charscalex100\b {Diagramao}\b0 \fs12\cf1\
f1\charscalex100 { Linea Editora Ltda.}\par\pard\li1226\ri0\sl-186\slmult0 \fs14
\cf1\f0\charscalex100\b {Reviso Tcnica}\b0 \fs12\cf1\f1\charscalex100 { Marcos Alm
eida}\par\pard\li1746\ri0\sl-173\slmult0 \fs14\cf1\f0\charscalex100\b {Reviso}\b0
\fs12\cf1\f1\charscalex100 { Ana Neiva}\par\pard\li1360\ri0\sl-186\slmult0 \fs1
4\cf1\f0\charscalex100\b {Preparao}\b0 \fs12\cf1\f1\charscalex100 { Rafael Rodrigu
es}\par\pard\li1533\ri0\sl-360\slmult0 \fs12\cf1\f1\charscalex100 {1 edio brasileir
a: 2013}\par\pard\li13\ri0\sl-173\slmult0 \fs12\cf1\f1\charscalex100 {Direitos d
e edio em lngua portuguesa, para o Brasil, adquiridos por}\par\pard\li1706\ri0\sl-1
86\slmult0 \fs12\cf1\f1\charscalex100 {Editora Lafonte Ltda.}\par\pard\li0\ri0\s
l-360\slmult0 \fs12\cf1\f1\charscalex100 {Av. Profa. Ida Kolb, 551 \uc1\u8211X 3
andar \uc1\u8211X So Paulo \uc1\u8211X SP \uc1\u8211X CEP 02518-000}\par\pard\li8
13\ri0\sl-173\slmult0 \fs12\cf1\f1\charscalex100 {Tel.: 55 11 3855-2294 / Fax: 5
5 11 3855-2280}\par\pard\li160\ri0\sl-186\slmult0 \fs12\cf1\f1\charscalex100 {at
endimento@editoralafonte.com.br \uc1\u8226X www.editoralafonte.com.br}\par\pard\
sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn306\margrsxn106\margtsxn160\mar
gbsxn93\pard\li1066\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1066\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li1066\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1066\ri0\s

l-213\slmult0 \fs18\cf0\par\pard\li1066\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li

1066\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1066\ri0\sl-426\slmult0 \fs34\cf0\f
1\charscalex100 {A PROMESSA}\par\pard\li133\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li133\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li133\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li133\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li133\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li133\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {No import
a se voc acha que sua}\par\pard\li133\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {gentica no ajuda. No importa se}\par\pard\li133\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {voc se sente perdido depois de}\par\pard\li133\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {experimentar e abandonar muitos}\
par\pard\li133\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {tipos de exerccio
s. Voc \uc1\u8212X sem}\par\pard\li133\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {sombra de dvida e com toda certeza}\par\pard\li133\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {\uc1\u8212X pode ter o corpo magro e bem}\par\pa
rd\li133\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {desenhado com o qual
sempre}\par\pard\li133\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sonhou.}\
par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsx
n173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {E SE E
U PUDER}\fs20\cf0\f1\charscalex100 { mostrar a voc como }\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {possvel transformar seu corpo de m
odo}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {radical e ain
da mais depressa do que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {achava possvel?}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {E se eu lhe oferecer a frmula exata de}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {exerccios e alimentao que far voc}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ganhar de 5 a 7 kg de
massa magra de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {
qualidade, de modo to simples quanto}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {respirar, e em somente 2 ou 3 meses?}\par\pard\li200\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {E se eu mostrar a voc como chega
r ao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corpo enxuto
e em forma que voc adora (e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {que faz as mulheres babarem) investindo}\par\pard\li0\ri0\sl-346\sl
mult0 \fs16\cf0\f1\charscalex100 {no mais do que 5% de seu tempo, todo}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {dia?}\par\pard\li200\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {E se eu lhe disser que voc pode ch
egar ao}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {fsico dos
astros de Hollywood sem precisar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {fazer sua vida girar em torno disso, ou seja,}\par\pard\li0\ri
0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {sem ficar horas e horas na ac
ademia, nem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {passar
fome, nem se forar a atividades}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pg
hsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmul
t0 \fs22\cf0\f1\charscalex100 {cardiorrespiratrias torturantes, de dar}\par\pa
rd\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {enjoo? Vou tambm mostrar
como voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pode fi
car \uc1\u8220Xsarado\uc1\u8221X inclusive se permitindo}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {comer aquelas coisas que no alimen
tam,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {mas so gostos
as e que voc curte, como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {macarro, pizza e sorvete.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\
f1\charscalex100 {E se eu lhe prometer ficar ao seu lado o}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tempo todo, ajudando-o a evitar
armadilhas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que tra
em sua confiana e outros problemas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {em que a maioria dos homens \uc1\u8220Xenrosca o}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {p\uc1\u8221X, levando-o sis
tematicamente a aplicar}\par\pard\li0\ri0\sl-346\slmult0 \*\tx680\*\tx2133\*\t
x3413\*\tx4626\fs22\cf0\f1\charscalex100 {seu }\tab \fs20\cf0\f1\charscalex100 {
verdadeiro }\tab \fs20\cf0\f1\charscalex100 {potencial }\tab \fs20\cf0\f1\charsc

alex100 {gentico }\tab \fs26\cf0\f1\charscalex100 {e,}\par\pard\li0\ri0\sl-333\sl

mult0 \fs16\cf0\f1\charscalex100 {basicamente, fazendo tudo ao meu alcance}
\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {para lev-lo a che
gar a ter o melhor corpo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {de toda a sua vida?}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {Imagine se levantar todo dia de manh,}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {olhar no espelho e no poder evitar u
m}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sorriso de sati
sfao ao ver sua imagem.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {Imagine a injeo de autoconfiana que voc}\par\pard\sect\sectd\sbkpage\pgwsxn50
40\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\
slmult0 \fs20\cf0\f1\charscalex100 {vai sentir por no ter mais aquela barr
iga}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {flcida, nem ser
mais o \uc1\u8220Xcara magrelo\uc1\u8221X, mas}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {em vez disso ter uma barriga \uc1\u8220Xtanqui
nho\uc1\u8221X e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {t
er um corpo \uc1\u8220Xsarado\uc1\u8221X.}\par\pard\li200\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {Imagine-se daqui a 3 meses sendo}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {constantemente elogiado por sua
aparncia}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {e ouvindo
as pessoas perguntando o que}\par\pard\li0\ri0\sl-333\slmult0 \*\tx826\*\tx
1826\*\tx3000\*\tx3813\fs18\cf0\f1\charscalex100 {voc }\tab \fs18\cf0\f1\charscal
ex100 {andou }\tab \fs18\cf0\f1\charscalex100 {fazendo }\tab \fs20\cf0\f1\charsc
alex100 {para }\tab \fs18\cf0\f1\charscalex100 {conseguir}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {resultados to surpreendentes. Imagine-s
e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aproveitando o be
nefcio adicional de ter um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {alto nvel de energia e um estado de esprito}\par\pard\li0\ri0\sl-346\slmult
0 \fs20\cf0\f1\charscalex100 {melhor, no sentir dores localizadas ou}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {generalizadas, e saber
que a cada dia est}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {mais saudvel.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {B
om, voc pode ter tudo isso, e no nem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {um pouco to complicado quanto a indstria}\par\pard\li0\ri0\sl-346\
slmult0 \fs20\cf0\f1\charscalex100 {d o fitness quer que voc acredite (j, j,}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {explico isso melh
or). No importa se voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {tem 21 ou 61 anos, se est em forma ou}\par\pard\sect\sectd\sbkpage
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn626\pard\li0\r
i0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {completamente fora de forma. No
importa}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {quem voc
. Uma coisa eu prometo: voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\ch
arscalex100 {pode mudar seu corpo para que ele fique}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {como voc deseja.}\par\pard\li200\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {Ento, quer minha ajuda?}\par\pard\li200\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Se voc respondeu \uc1\u8220Xsim\uc1
\u8221X, acaba de dar um}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscale
x100 {salto, e no somente um passo, na direo}\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {de seu objetivo de se tornar mais magro e}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mais musculoso.}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Sua jornada para
ter o melhor corpo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {masculino possvel comea assim que voc}\par\pard\li0\ri0\sl-346\slmult0 \fs2
0\cf0\f1\charscalex100 {virar a pgina.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pg
hsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn53\pard\li1200\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li1200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1200\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li1200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li1200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1200\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li1200\ri0\sl-426\slmult0 \fs34\cf0\f1\charscalex100 {INTRODUO}\par\pard
\li93\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li93\ri0\sl-506\slmult0 \fs26\cf0\f1

\charscalex100 {POR QUE MAIOR, MAIS MAGRO E}\par\pard\li546\ri0\sl-413\slmult0 \

fs26\cf0\f1\charscalex100 {MAIS FORTE DIFERENTE}\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-266\slmult0 \fs16\cf0\f1\charscalex100 {V
OU CONTAR UMA COISA}\fs22\cf0\f1\charscalex100 { que os reis da}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {indstria multibilionria da
sade e do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fitness
no querem que voc saiba: voc no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {precisa de nada daquela porcariada toda}\par\pard\li0\ri0\sl-333\s
lmult0 \fs16\cf0\f1\charscalex100 {para ficar sper em forma e ter a melho
r}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {aparncia de sua vi
da.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn573\margrsxn13\ma
rgtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {\uc
1\u8226X Voc no precisa gastar rios de}\par\pard\li173\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {dinheiro todo ms com suplementos}\par\pard\li173\r
i0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {que no servem para nada, ao}\p
ar\pard\li173\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {contrrio do que prop
agam os viciados}\par\pard\li173\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
em esteroides.}\par\pard\li0\ri0\sl-333\slmult0 \*\tx640\*\tx1600\*\tx2453\*\tx3
680\fs22\cf0\f1\charscalex100 {\uc1\u8226X }\tab \fs20\cf0\f1\charscalex100 {Vo
c }\tab \fs22\cf0\f1\charscalex100 {no }\tab \fs20\cf0\f1\charscalex100 {precisa }
\tab \fs20\cf0\f1\charscalex100 {mudar}\par\pard\li173\ri0\sl-333\slmult0 \*\tx2
266\*\tx3120\*\tx4106\fs20\cf0\f1\charscalex100 {constantemente }\tab \fs22\cf0\
f1\charscalex100 {suas }\tab \fs20\cf0\f1\charscalex100 {sries }\tab \fs22\cf0\f1
\charscalex100 {de}\par\pard\li173\ri0\sl-346\slmult0 \*\tx1560\*\tx2373\*\tx389
3\fs18\cf0\f1\charscalex100 {exerccios }\tab \fs20\cf0\f1\charscalex100 {para }\t
ab \fs18\cf0\f1\charscalex100 {\uc1\u8220Xconfundir\uc1\u8221X }\tab \fs20\cf0\f
1\charscalex100 {seus}\par\pard\li173\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {msculos. Estou seguro de que os}\par\pard\li173\ri0\sl-333\slmult0 \*\t
x1560\*\tx2346\*\tx3173\fs20\cf0\f1\charscalex100 {msculos }\tab \fs22\cf0\f1\cha
rscalex100 {no }\tab \fs22\cf0\f1\charscalex100 {tm }\tab \fs20\cf0\f1\charscalex1
00 {capacidade}\par\pard\li173\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {co
gnitiva, de modo que insistir em}\par\pard\li173\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {fazer isso de forma no planejada }\par\pard\li173\ri0\s
l-346\slmult0 \fs16\cf0\f1\charscalex100 {apenas uma boa maneira para deixa
r}\par\pard\li173\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {voc confuso.}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X Voc no p
recisa torrar baldes de}\par\pard\li173\ri0\sl-333\slmult0 \fs24\cf0\f1\chars
calex100 {protena em p todo ms, se}\par\pard\li173\ri0\sl-333\slmult0 \fs22\cf
0\f1\charscalex100 {entupindo todo dia de protena}\par\pard\li173\ri0\sl-346\
slmult0 \fs16\cf0\f1\charscalex100 {suficiente para alimentar um povoado}\pa
r\pard\li173\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {inteiro do terceiro
mundo.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn573\margrsxn13
\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {
\uc1\u8226X Voc no precisa se matar todo dia na}\par\pard\li173\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {academia, com sries e mais sries de}\par\pard\sect\s
ectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn573\margrsxn13\cols3\colno1\colw2066\
colsr-0\colno2\colw1373\colsr-0\colno3\colw1013\pard\li173\ri0\sl-346\slmult0 \f
s20\cf0\f1\charscalex100 {exerccios, }\par\column\pard\li0\ri0\sl-346\slmult0 \fs
20\cf0\f1\charscalex100 {numa }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {escalada}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\m
arglsxn573\margrsxn13\pard\li173\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {
interminvel. (Alis, essa uma}\par\pard\li173\ri0\sl-333\slmult0 \fs22\cf0\f1\c
harscalex100 {maneira excelente de voc no}\par\pard\li173\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {conseguir progredir, ou de no chegar}\par\pard\li173\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {a lugar nenhum.)}\par\pard\li0\ri0
\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X Voc no precisa aturar hor
as e horas}\par\pard\li173\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de te
diosos exerccios para queimar}\par\pard\li173\ri0\sl-333\slmult0 \fs20\cf0\f1\

charscalex100 {aquela feia gordura abdominal, a}\par\pard\li173\ri0\sl-333\s

lmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xborda recheada\uc1\u8221X na pa
rte de trs da}\par\pard\li173\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {c
intura, e ter o abdome definido. (Com}\par\pard\li173\ri0\sl-346\slmult0 \fs20\c
f0\f1\charscalex100 {quantas barrigas flcidas de gente}\par\pard\li173\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {caminhando horas numa esteira voc}\p
ar\pard\li173\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {j no topou?)}\par\par
d\li0\ri0\sl-333\slmult0 \*\tx493\*\tx1320\*\tx2040\*\tx3120\*\tx3693\fs20\cf0\f
1\charscalex100 {\uc1\u8226X }\tab \fs18\cf0\f1\charscalex100 {Voc }\tab \fs20\c
f0\f1\charscalex100 {no }\tab \fs18\cf0\f1\charscalex100 {precisa }\tab \fs20\cf0
\f1\charscalex100 {se }\tab \fs18\cf0\f1\charscalex100 {abster}\par\pard\li173\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {radicalmente de alimentos que
no}\par\pard\li173\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {alimentam para
chegar a ter um ndice}\par\pard\li173\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {de gordura corporal menor de 10%. Se}\par\pard\sect\sectd\sbknone\pgwsxn5040
\pghsxn6613\marglsxn573\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613
\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li640\ri0\sl-226\slmult0 \fs
20\cf0\f1\charscalex100 {planejar corretamente as refeies}\par\pard\li640\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {desse tipo, pode inclusive acelerar se
u}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {metabolismo e
perder gordura ainda}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {mais depressa.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs16\cf0\f1\cha
rscalex100 {Essa foi apenas uma amostra das falcias}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {mais prejudiciais em que a maioria d
os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {homens acredita
, falcias que levam voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {para o fundo do poo da frustrao e que,}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {inevitavelmente, faro voc desistir, porque}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {elas simplesmente no
trazem resultados,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{ou, se trazem, so muito poucos.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {Na realidade, foi isso que me motivou a}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {escrever Maior, mais magro e mai
s forte.}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Durante
muitos anos tive amigos, parentes,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {conhecidos e colegas de trabalho que me}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {procuravam pedindo algum conse
lho sobre}\par\pard\li0\ri0\sl-333\slmult0 \*\tx2133\*\tx3080\*\tx4040\fs20\cf0
\f1\charscalex100 {condicionamento }\tab \fs20\cf0\f1\charscalex100 {fsico; }\tab
\fs20\cf0\f1\charscalex100 {quase }\tab \fs20\cf0\f1\charscalex100 {sempre}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vinham convencidos de
que eram verdade}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\c
harscalex100 {algumas ideias estranhas e impraticveis}\par\pard\li0\ri0\sl-34
6\slmult0 \fs20\cf0\f1\charscalex100 {sobre alimentao e exerccios.}\par\pard\li200\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Dando a eles as mesmas informaes qu
e}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {estarei daqui a
pouco transmitindo a voc,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {ajudei muita gente a dissolver gordura,}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {ganhar msculos fortes e atraentes e no}
\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {apenas ter uma a
parncia tima, mas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {t
ambm se sentir muito bem. E, apesar de}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {ajudar amigos, amigos de amigos e parentes}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seja muito gratificante, qu
ero poder ajudar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
milhares de pessoas (ou dezenas de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\c
f0\f1\charscalex100 {milhares, ou centenas de milhares!). Foi com}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {essa inteno que escrevi Maior, mais

magro}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e mais forte

.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Agora, de ond
e vm tantos mitos sobre}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {nutrio e condicionamento fsico? Bom, no}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {quero ficar desperdiando seu tempo com}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {chatices como a histria do
universo do}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {halter
ofilismo, dos suplementos e de fontes}\par\pard\sect\sectd\sbkpage\pgwsxn50
40\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\
slmult0 \fs20\cf0\f1\charscalex100 {de informao, mas em poucas palavras o}\par\par
d\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {seguinte: quando as pess
oas se dispem a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {g
astar vultosas quantias de dinheiro em}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {certos tipos de produtos, ou para solucionar}\par\pard\
li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {problemas especficos, nunca
faltaro coisas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nov
as e \uc1\u8220Xsuper-recentes\uc1\u8221X que as ajude a}\par\pard\li0\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {esvaziar a carteira, e sempre h
aver um}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1320\*\tx1973\*\tx3786\fs18\cf0\f1
\charscalex100 {batalho }\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\c
harscalex100 {marqueteiros }\tab \fs18\cf0\f1\charscalex100 {brilhantes}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {inventando novos esquemas p
ara manter as}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pesso
as gastando.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Na
verdade, muito simples. Basta}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {darmos uma olhada nas fontes que as}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {pessoas consultam para obter conselhos
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sobre treino e
alimentao. Praticamente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {todo mundo recorre a uma dessas trs:}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {revistas, instrutores pessoais ou amigos. E}\par
\pard\li0\ri0\sl-346\slmult0 \*\tx946\*\tx1906\*\tx2720\*\tx4040\fs20\cf0\f1\cha
rscalex100 {quase }\tab \fs20\cf0\f1\charscalex100 {nunca }\tab \fs20\cf0\f1\cha
rscalex100 {voc }\tab \fs20\cf0\f1\charscalex100 {consegue }\tab \fs20\cf0\f1\cha
rscalex100 {alguma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
informao que realmente seja til depois de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {consultar qualquer uma delas.}\par\pard\sect\sectd\sbkpage\p
gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn93\pard\li200\ri
0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {De onde eu tenho base para fa
zer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {afirmaes assim
to radicais, voc me}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{pergunta. Respondo dizendo que porque j}\par\pard\li0\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {vi de tudo, j tentei de tudo e, embora eu}\par\par
d\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {no saiba tudo, eu sei o
que funciona e o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{que no funciona.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri
0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Toda vez que voc l uma revista}\par\p
ard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {de fitness est levando um
tapa}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {na cara}\par\p
ard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\c
f0\f1\charscalex100 {Na ltima vez que verifiquei, havia mais ou}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {menos uma dzia de revistas sobre
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {condicionamento fs
ico nas prateleiras da}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {livraria Barnes & Noble, todas reluzentes e}\par\pard\li0\ri0\sl-34
6\slmult0 \fs16\cf0\f1\charscalex100 {prontas, esperando a chance de atrair
mais}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1306\*\tx2346\*\tx4053\fs20\cf0\f1\
charscalex100 {vtimas, }\tab \fs20\cf0\f1\charscalex100 {como }\tab \fs20\cf0\f1\
charscalex100 {verdadeiras }\tab \fs20\cf0\f1\charscalex100 {plantas}\par\pard\s

ect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margb
sxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {carnvoras. Em pou
cas palavras, cada vez}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscal
ex100 {que voc compra uma dessas grandes}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {revistas de condicionamento fsico, est}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pagando para ler mentiras.}\par\
pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Eis aqui um fato q
ue voc provavelmente}\par\pard\li0\ri0\sl-333\slmult0 \*\tx3000\*\tx4333\fs16\c
f0\f1\charscalex100 {i g n o r a v a : MuscleMag, }\tab \fs18\cf0\f1\charscalex1
00 {IronMan, }\tab \fs20\cf0\f1\charscalex100 {Flex,}\par\pard\li0\ri0\sl-346\sl
mult0 \fs18\cf0\f1\charscalex100 {Muscular Development, Muscle & Fitness,}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Muscle Media e o rest
ante das revistas mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {tradicionais de condicionamento fsico so de}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {empresas fabricantes de suplementos e so}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {usadas como alto-falantes p
ara divulgar seus}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {p
rodutos. Credo. MuscleMag controlada}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {pela empresa MuscleTech; IronMan da}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {MuscleLink. Muscular Development u
m}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {produto que se
pretende neutro, mas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {pertence ao Twinlab. Muscle & Fitness e Flex}\par\pard\li0\ri0\sl-346\slmul
t0 \fs16\cf0\f1\charscalex100 {so de Joe Wieder e, por isso, promovem}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {catlogos das empresas
deles, tais como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{Weider, Metaform, MuscleTribe e vrias}\par\pard\sect\sectd\sbkpage\pgwsxn504
0\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\s
lmult0 \fs20\cf0\f1\charscalex100 {outras. E MuscleMedia a lder de torcida da}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {EAS.}\par\pard\li200\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {O objetivo bsico dessas revistas ve
nder}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {suplementos da
s empresas que as possuem,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {e elas fazem isso de maneira realmente}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {magistral. As revistas tambm promovem}\par\
pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {produtos de vrias outras
maneiras. Trazem}\par\pard\li0\ri0\sl-333\slmult0 \*\tx866\*\tx2106\*\tx2760\*\t
x3933\fs20\cf0\f1\charscalex100 {belos }\tab \fs20\cf0\f1\charscalex100 {anncios
}\tab \fs22\cf0\f1\charscalex100 {em }\tab \fs20\cf0\f1\charscalex100 {diversas
}\tab \fs20\cf0\f1\charscalex100 {pginas,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {regularmente publicam anncios disfarados}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de artigos informativos, equilib
ram a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {torrente de
iscas comerciais com alguns}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {artigos legtimos que do conselhos sobre}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {alimentao e exerccio (os quais, em muitos}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {casos, tambm terminam
recomendando}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {algu
ma espcie de produto).}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {Com isso, esse o primeiro golpe que as}\par\pard\li0\ri0\sl-346\slm
ult0 \fs18\cf0\f1\charscalex100 {revistas acertam em voc: do um monte de}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xconselhos\uc1\u82
21X destinados, em primeiro lugar e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {principalmente, a lhe vender produtos, e no}\par\pard\sect\sectd
\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\par
d\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {a ajud-lo a atingir suas met
as.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {As empresas
fabricantes de suplementos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {sabem que basta fazer as revistas chegarem}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {s mos das pessoas para que continuem a}\par\par

d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vender seus produtos. Sendo

assim, como }\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {que e
las garantem que voc continue}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {comprando? Fabricando um fluxo constante}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {de novos conselhos e novas ideias,}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {naturalmente.}\par\
pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {E aqui vai o segun
do golpe, que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pro
vavelmente o mais prejudicial: elas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {inundam voc com toda espcie de falsas}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {ideias sobre o que necessrio p
ara entrar}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {em for
ma e ficar timo. Se elas dissessem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {somente a verdade, todo ms, teriam por a}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {uns vinte artigos que poderiam per
manecer}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {reimprimind
o sem parar. Em vez disso,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {manifestam toda a sua criatividade com}\par\pard\li0\ri0\sl-33
3\slmult0 \*\tx933\*\tx1533\*\tx3040\*\tx3666\fs18\cf0\f1\charscalex100 {todas }
\tab \fs20\cf0\f1\charscalex100 {as }\tab \fs18\cf0\f1\charscalex100 {variedades
}\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\charscalex100 {sequncias
}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margt
sxn146\margbsxn93\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {sofist
icadas (e inteis) de exerccios,}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1426\*\t
x2000\*\tx3080\*\tx4013\fs18\cf0\f1\charscalex100 {\uc1\u8220Xtruques\uc1\u8221X
}\tab \fs24\cf0\f1\charscalex100 {e }\tab \fs18\cf0\f1\charscalex100 {dietas }\
tab \fs18\cf0\f1\charscalex100 {(que }\tab \fs18\cf0\f1\charscalex100 {incluem}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {determinados suplem
entos para realmente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {maximizar a eficincia dos exerccios, claro).}\par\pard\li200\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {No fundo isso: no se pode confiar em}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nenhuma dessas revistas
. Ou elas so}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {prop
riedade de fabricantes de suplementos,}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {ou so financeiramente dependentes deles,}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e o que descrevi anteriorme
nte como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {jogam o
jogo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slm
ult0 \fs26\cf0\f1\charscalex100 {A maioria dos instrutores pessoais}\par\pard\li
0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 { pura perda de dinheiro... e nad
a}\par\pard\li0\ri0\sl-373\slmult0 \fs28\cf0\f1\charscalex100 {mais}\par\pard\li
200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs16\cf0\f1\
charscalex100 {A maioria dos instrutores pessoais pura}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {perda de tempo e dinheiro.}\par\pard\s
ect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margb
sxn26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Toda semana, vej
o instrutores que ou no}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex1
00 {tm noo do que esto fazendo, ou}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\
f1\charscalex100 {simplesmente no do a mnima para seus}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {clientes. Esses pobres coitados esto}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pagando um valor
razoavelmente alto por}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {hora para fazer trabalhos corporais sem}\par\pard\li0\ri0\sl-333\slmu
lt0 \*\tx1200\*\tx2666\*\tx3413\fs18\cf0\f1\charscalex100 {sentido, }\tab \fs18\
cf0\f1\charscalex100 {ineficazes, }\tab \fs20\cf0\f1\charscalex100 {que }\tab \f
s18\cf0\f1\charscalex100 {normalmente}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0
\f1\charscalex100 {consistem em exerccios errados executados}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {do jeito errado (com pouco ou nen
hum}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {resultado).}\pa

r\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Alm disso, devemos

nos lembrar de que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {muitos instrutores pessoais nem esto, eles}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {mesmos, em boa forma fsica, o que sempre}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acaba me deixando confus
o. Como que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc
pode honestamente se vender como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {especialista em condicionamento fsico}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {quando tem um corpo flcido e fora d
e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {forma? Quem que c
onseguiria acreditar em}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {voc? Bom, por algum motivo, esse tipo de}\par\pard\sect\sectd\sbkpage
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri
0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {instrutor consegue trabalhar o temp
o todo e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {seus clie
ntes quase sempre permanecem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {igualmente flcidos e fora de forma.}\par\pard\li200\ri0\sl-333\slmul
t0 \fs22\cf0\f1\charscalex100 {Para piorar o desservio prestado, a}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {maioria desses instrutores
nem se d o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {trab
alho de oferecer aos clientes um plano}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {de nutrio, o que realmente uma garantia}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de resultados medocres. O fato que e
ntre}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {70% e 80% de s
ua aparncia o reflexo do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {modo como voc come. Gordo, magricela,}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {\uc1\u8220Xsarado\uc1\u8221X, o que for: os exe
rccios fsicos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {repres
entam no mximo 20% a 30% da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {equao. Coma errado e voc continuar}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {gordo, por mais que se mate de fazer}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {exerccios abdominais. C
oma errado e voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
continuar magro e fraco, por mais que}\par\pard\li0\ri0\sl-346\slmult0 \fs2
0\cf0\f1\charscalex100 {levante peso. Por outro lado, coma direito e}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc conseguir extrair o maio
r ganho}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {possvel do
treinamento que fizer, obtendo}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghs
xn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0
\fs18\cf0\f1\charscalex100 {resultados rpidos e duradouros em termos}\par\p
ard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {de perda de gordura e
aumento da massa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{muscular, o que far as pessoas virarem a}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {cabea para olhar pra voc e ser motivo de}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {comentrios entre seus amigos e f
amiliares.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Talvez
voc esteja pensando como que}\par\pard\li0\ri0\sl-346\slmult0 \*\tx946\*\t
x2520\*\tx3520\fs18\cf0\f1\charscalex100 {esses }\tab \fs18\cf0\f1\charscalex100
{instrutores, }\tab \fs18\cf0\f1\charscalex100 {sendo }\tab \fs18\cf0\f1\charsc
alex100 {profissionais}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {diplomados, sabem to pouco. Bem, tenho}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {muitos bons amigos que so instrutores e}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {todos eles me disseram
a mesma coisa:}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {o
bter o diploma no faz de voc um}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\
f1\charscalex100 {especialista. Isso quer dizer que voc pode}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {memorizar algumas informaes bsica
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sobre nutrio, ana
tomia e exerccios... e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {pronto.}\par\pard\li200\ri0\sl-333\slmult0 \*\tx1453\*\tx2800\*\tx4106\fs1

8\cf0\f1\charscalex100 {Embora }\tab \fs18\cf0\f1\charscalex100 {algumas }\tab \

fs18\cf0\f1\charscalex100 {pessoas }\tab \fs18\cf0\f1\charscalex100 {fiquem}\par
\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {satisfeitas em pagar
a um instrutor que as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {obrigue a ir sesso de exerccios todo dia,}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {os instrutores em geral esto no mesmo}\par\par
d\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\ma
rgbsxn40\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {barco que as
revistas. Eles precisam}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1346\*\tx3506\*
\tx4080\fs20\cf0\f1\charscalex100 {justificar }\tab \fs20\cf0\f1\charscalex100 {
constantemente }\tab \fs26\cf0\f1\charscalex100 {a }\tab \fs20\cf0\f1\charscalex
100 {prpria}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {existncia
, o que at conseguem, mudando}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {as rotinas de treinamento e falando sobre}\par\pard\li0\ri0
\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {princpios \uc1\u8220Xsofisticados\uc
1\u8221X de condicionamento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {fsico (sobre os quais leram nas revistas).}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {Depois de tudo dito e feito, seus
clientes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {desperdiar
am muito dinheiro para conseguir}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {resultados somente precrios.}\par\pard\li200\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {Isso posto, certamente existem grandes}\par\pard\li0
\ri0\sl-333\slmult0 \*\tx1466\*\tx3160\*\tx4400\fs20\cf0\f1\charscalex100 {instr
utores }\tab \fs20\cf0\f1\charscalex100 {trabalhando, }\tab \fs20\cf0\f1\charsca
lex100 {exibindo }\tab \fs22\cf0\f1\charscalex100 {eles}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {mesmos sua excelente forma fsica, que}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sabem de fato como c
olocar os outros rpida}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {e eficientemente em forma e sem dvida se}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {importam com o que fazem e com seus}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {clientes. Dou meus parabns a eles
, porque}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {esto carreg
ando nas costas o peso de toda}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {uma categoria profissional.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn13\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-426\slmult0 \fs26\cf0\f1\charscalex100 {Maior
, mais magro e mais forte }\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscal
ex100 {diferente}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0
\sl-413\slmult0 \fs20\cf0\f1\charscalex100 {No sei quanto a voc, mas eu no pratico}
\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {exerccios para me
divertir ou para me}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {encontrar com os meus camaradas. Eu treino}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {para me sentir bem e ter boa aparncia, e}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {porque quero obter
o maior resultado}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{possvel do meu esforo. Se consigo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0
\f1\charscalex100 {melhores resultados me exercitando metade}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {do tempo que os outros, ento iss
o que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quero fazer
. Se eu fosse novato em termos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {de levantamento de peso e tivesse de}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {escolher entre aumentar 5 kg em
um ms}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {fazendo os
mesmos exerccios toda semana}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {(feitos de maneira correta, na intensidade}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {certa e com progresso do peso), ou
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {produzir imediatam
ente 2 kg fazendo a mais}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn200\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\
f1\charscalex100 {recente rotina dinmica e confusa de inrcia}\par\pard\li0\ri0\sl-

333\slmult0 \fs22\cf0\f1\charscalex100 {muscular, eu iria escolher o primei

ro}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mtodo.}\par\pard\
li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Este livro sobre treina
r e obter}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {resulta
dos. Ele oferece um programa preciso}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {de treinamento e alimentao que rende o}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {mximo de resultados no menor tempo
. Os}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {exerccios no
so nenhuma novidade, nem}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {so sofisticados, mas provavelmente voc}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {nunca se dedicou a eles do jeito que irei}
\par\pard\li0\ri0\sl-333\slmult0 \*\tx1093\*\tx1533\*\tx2413\*\tx3146\*\tx3733\*
\tx4573\fs20\cf0\f1\charscalex100 {ensinar }\tab \fs26\cf0\f1\charscalex100 {a }
\tab \fs20\cf0\f1\charscalex100 {voc. }\tab \fs22\cf0\f1\charscalex100 {No }\tab \
fs22\cf0\f1\charscalex100 {h }\tab \fs20\cf0\f1\charscalex100 {nada }\tab \fs22\c
f0\f1\charscalex100 {de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {revolucionrio nem de complicado a respeito}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {de comer corretamente, mas a maioria come}\par\pard\
li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {do jeito errado.}\par\pard\li
200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Com Maior, mais magro e mais
forte voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pode gan
har de 5 kg a 7 kg de msculos nos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {trs primeiros meses de levantamento de}\par\pard\li0\ri0\sl-34
6\slmult0 \fs16\cf0\f1\charscalex100 {peso. Essa uma mudana muito drstica.}\
par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {As pessoas vo comea
r a pedir conselhos}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margls
xn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1
\charscalex100 {de treinamento para voc. Mesmo que no}\par\pard\li0\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {seja novato no mundo do halterofilis
mo,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc pode ganha
r meio quilo de massa}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {magra por semana, toda semana, at ficar}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {satisfeito com o tamanho que conquistar.}\par\p
ard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Se seu objetivo sim
plesmente perder}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {g
ordura, vou mostrar como perder de kg a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {1 kg de gordura por semana, com a}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {regularidade de um relgio (e tambm como
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {manter essa gordur
a \uc1\u8220Xperdida\uc1\u8221X).}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {E ento, voc est pronto?}\par\pard\li200\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {Passo nmero um: esquea tudo o que}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {acha que sabe sobre condicionamento fsico.
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Eu sei, isso pode
parecer muito radical, mas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {acredite: para o seu prprio bem. Deixe}\par\pard\li0\ri0\sl-333\sl
mult0 \fs16\cf0\f1\charscalex100 {todas as suas informaes de lado e entre}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {neste livro com a me
nte aberta. Ao longo da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {leitura, voc perceber que algumas coisas}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {em que acreditava ou que fazia so certas, e}\par\pa
rd\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\m
argbsxn666\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {outras, erra
das. Tudo bem. Apenas siga o}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn13\cols3\colno1\colw3306\colsr-0\colno2\colw1080\colsr0\colno3\colw533\pard\li0\ri0\sl-346\slmult0 \*\tx1520\fs20\cf0\f1\charscalex100
{programa }\tab \fs20\cf0\f1\charscalex100 {exatamente }\par\column\pard\li0\ri
0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {como }\par\column\pard\li0\ri0\sl-3
46\slmult0 \fs22\cf0\f1\charscalex100 {ser}\par\pard\sect\sectd\sbknone\pgwsxn504
0\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha

rscalex100 {apresentado e os resultados falaro por si}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {mesmos. Se fizer isso, no precisar ir atrs}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de outro programa d
e treinamento por muito}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {tempo, ou quem sabe at nunca mais.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\
cf0\f1\charscalex100 {Ento, mos obra!}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghs
xn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn160\margbsxn66\pard\li2280\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
280\ri0\sl-533\slmult0 \fs50\cf0\f1\charscalex100 {1}\par\pard\li93\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li93\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li93\ri0\sl
-386\slmult0 \fs34\cf0\f1\charscalex100 {O QUE IMPEDE QUE VOC}\par\pard\li93\ri0\
sl-466\slmult0 \fs30\cf0\f1\charscalex100 {ALCANCE SUAS METAS DE}\par\pard\li164
0\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {SADE E}\par\pard\li586\ri0\sl-46
6\slmult0 \fs34\cf0\f1\charscalex100 {CONDICIONAMENTO}\par\pard\li1800\ri0\sl-46
6\slmult0 \fs34\cf0\f1\charscalex100 {FSICO}\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs16\cf0\f1\charscalex100 {TALVEZ
VOC TENHA}{ }\fs20\cf0\f1\charscalex100 { se perguntado por que}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tantas pessoas ficam total
mente perdidas a}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn10
6\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\cha
rscalex100 {respeito de sade e condicionamento fsico.}\par\pard\li0\ri0\sl-34
6\slmult0 \fs16\cf0\f1\charscalex100 {Se voc pedir conselhos a respeito do
que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fazer para fic
ar saudvel e em forma a vrias}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {pessoas, no mesmo dia, o mais provvel }\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {que receba toda espcie de opinies}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {conflitantes e ilgicas.}\par\
pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Contar calorias no f
unciona. Brcolis tm}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{mais protena do que frango. O corpo no}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {consegue assimilar carboidratos aps as 6 da}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tarde, ento coma toda a massa q
ue quiser}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 { noite. Se
comer gorduras, ganhar gordura}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\cha
rscalex100 {(e seu corolrio: no coma gorduras para}\par\pard\li0\ri0\sl-333\
slmult0 \fs16\cf0\f1\charscalex100 {perder gordura). Seu corpo pode funcion
ar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {muito bem com
apenas uma refeio por}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex
100 {dia.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Na rea
lidade, eu j ouvi tudo isso. de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {assustar, no mesmo?}\par\pard\li200\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {Ento, o que de fato acontece? Por que as}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {pessoas so to suscetveis a falsas}\p
ar\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn
146\margbsxn40\cols4\colno1\colw1960\colsr-0\colno2\colw1520\colsr-0\colno3\colw
733\colsr-0\colno4\colw706\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex10
0 {informaes, }\par\column\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100
{mentiras }\par\column\pard\li0\ri0\sl-226\slmult0 \fs26\cf0\f1\charscalex100 {e
}\par\column\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {ideias}\pa
r\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {estapafrdias? Embora essa pergu
nta possa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dar a
impresso de pedir uma resposta}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {profunda e filosfica, no fim das contas a}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {resposta muito simples.}\par\pard\li

200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Na prxima vez que voc ouvi

r algum}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {dizer que c
ontar calorias no necessrio e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {no funciona, faa a essa pessoa uma}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {pergunta simples: o que caloria?}\par\pard\li200\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 { muito provvel que essa pessoa fique
ali,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {plantada como
uma esttua, com expresso}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {confusa. Ela no tem noo do que isso quer}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {dizer. E isso s o comeo, claro.}\par\pard\li200\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {O que carboidrato?}\par\pard\li200\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {O que protena?}\par\pard\li200\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {O que gordura?}\par\pard\li200\ri0\sl-346\slm
ult0 \fs20\cf0\f1\charscalex100 {O que msculo?}\par\pard\li200\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {O que hormnio?}\par\pard\li200\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {O que vitamina?}\par\pard\sect\sectd\sbknone\pgwsxn504
0\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn661
3\marglsxn106\margrsxn13\margtsxn173\margbsxn26\cols2\colno1\colw4093\colsr-0\co
lno2\colw826\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {O que ami
nocido?}\par\pard\li200\ri0\sl-333\slmult0 \*\tx2426\fs20\cf0\f1\charscalex100 {P
ouqussimas }\tab \fs20\cf0\f1\charscalex100 {pessoas }\par\column\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex10
0 {podem}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn
13\pard\li0\ri0\sl-346\slmult0 \*\tx1800\*\tx2866\*\tx3853\fs20\cf0\f1\charscale
x100 {efetivamente }\tab \fs20\cf0\f1\charscalex100 {definir }\tab \fs20\cf0\f1\
charscalex100 {essas }\tab \fs20\cf0\f1\charscalex100 {palavras;}\par\pard\li0\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {portanto, elas no conseguem com
preender}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {o assunto
e acreditaro em praticamente}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {qualquer coisa que lhes disserem. Como }\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {que voc espera atingir um entendimen
to}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {pleno e adequa
do de um assunto quando}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {no entende os termos utilizados para}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {explic-lo?}\par\pard\li200\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {Bom, por isso que as palavras so o}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {maior obstculo oculto e que pr
aticamente}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {todas as
pessoas ignoram por completo.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {Em termos simples, se voc no entende}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {adequadamente as palavras usadas para}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {comunicar alguns co
nceitos especficos, no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {saber repetir com exatido o que foi}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {comunicado, e consequentemente chegar a}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {concluses distorcidas, devido a
equvocos}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn1
46\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {de interp
retao. Se eu lhe dissesse: \uc1\u8220XAs}\par\pard\li0\ri0\sl-346\slmult0 \fs
20\cf0\f1\charscalex100 {crianas tm de sair ao crepsculo\uc1\u8221X, voc}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ficaria tentando enten
der o que foi que eu}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {disse. \uc1\u8220XCrepsculo\uc1\u8221X simplesmente o}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {momento do dia em que o sol
est logo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {abaixo da
linha do horizonte, especialmente}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {no perodo entre o pr do sol e a noite.}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {Agora a sentena faz sentido, certo?}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Na escola, quase

todos ns fomos}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1373\*\tx1813\*\tx3613\*\t

x4706\fs18\cf0\f1\charscalex100 {ensinados }\tab \fs24\cf0\f1\charscalex100 {a }
\tab \fs18\cf0\f1\charscalex100 {simplesmente }\tab \fs18\cf0\f1\charscalex100 {
deduzir }\tab \fs26\cf0\f1\charscalex100 {o}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {significado de palavras considerando o}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {contexto em que elas so uti
lizadas ou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {compara
ndo-as com outros termos de nosso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {vocabulrio. Claro que esse um mtodo de}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {estudo nada confivel, porque o autor do}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {texto tinha um con
ceito especfico para}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex10
0 {comunicar e escolheu as palavras baseadas}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {em conhecimentos especficos. Se voc}\par\pard\l
i0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {quiser receber essas inform
aes dentro da}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\mar
grsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscal
ex100 {mesma perspectiva, deve compartilhar o}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {mesmo entendimento das palavras usadas}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para transmiti-las, e no c
hegar a algum tipo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
subjetivo de interpretao com base no que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {v o c acha que aquelas palavras querem}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dizer.}\par\pard\li200\ri0\sl-346\sl
mult0 \fs20\cf0\f1\charscalex100 {No exemplo acima, considerando o}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {contexto, o termo \uc1\u8
220Xcrepsculo\uc1\u8221X s pode}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\ch
arscalex100 {significar um momento do dia, o que no }\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {informao suficiente para adivinhar o que a
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {palavra quer dizer
. Ento, voc fica olhando}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {para essa palavra, talvez matutando: \uc1\u8220XBom,}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {\uc1\u8216Xcrepsculo\uc1\u8217X parece co
m \uc1\u8216Xcrepe\uc1\u8217X, que uma}\par\pard\li0\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {coisa que se come pela manh, ento acho}\par\pard\li
0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que pode querer dizer \uc1\
u8216Xdepois do caf da}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {manh\uc1\u8217X\uc1\u8221X.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1
\charscalex100 { por isso que a primeira parte deste livro}\par\pard\li0\ri0\sl-3
33\slmult0 \fs16\cf0\f1\charscalex100 {consiste em esclarecer os termos pri
ncipais}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que sero u
sados ao longo do texto inteiro.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pg
hsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmul
t0 \fs20\cf0\f1\charscalex100 {Eu sei que ler definies de palavras uma}\par\pard\l
i0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {coisa meio rida e sem graa,
mas pode}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acredit
ar no que digo: vai ajudar bastante. }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {o nico jeito de garantir que estaremos}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {falando da mesma coisa, e que v
oc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {entender as cois
as como pretendo que}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex
100 {entenda.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Tom
ei muito cuidado para montar essa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {lista de palavras-chave para que voc}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {aumente seus conhecimentos, indo d
o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {conceito mais s
imples ao mais complexo, e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\cha
rscalex100 {penso que voc vai achar essa curva de}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {aprendizagem muito fcil. Estou certo de que}
\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {assimilar tudo sem

maiores dificuldades, e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc

alex100 {que a lista servir para acender vrias luzes}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {no seu caminho.}\par\pard\li200\ri0\sl-346\slmul
t0 \fs16\cf0\f1\charscalex100 {Ao final dos prximos captulos de Maior,}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {mais magro e mais for
te, voc saber mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{sobre sade, nutrio e condicionamento}\par\pard\sect\sectd\sbkpage\pgwsxn5040\p
ghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn666\pard\li0\ri0\sl-226\slm
ult0 \fs22\cf0\f1\charscalex100 {fsico do que quase todos os seus}\par\pard
\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {conhecidos. A ignorncia ge
ral realmente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {uma
coisa inacreditvel.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn1
06\margrsxn13\margtsxn160\margbsxn66\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\r
i0\sl-533\slmult0 \fs50\cf0\f1\charscalex100 {2}\par\pard\li386\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li386\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li386\ri0\sl-3
86\slmult0 \fs34\cf0\f1\charscalex100 {O QUE A MAIORIA DAS}\par\pard\li0\ri0\sl466\slmult0 \fs32\cf0\f1\charscalex100 {PESSOAS NO SABE SOBRE}\par\pard\li573\ri0
\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {SADE, NUTRIO E}\par\pard\li1666\ri0\sl466\slmult0 \fs34\cf0\f1\charscalex100 {FITNESS}\par\pard\li40\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li40\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li40\ri0\sl-360\
slmult0 \fs26\cf0\f1\charscalex100 {PARTE UM: A CINCIA DO CORPO}\par\pard\li0\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-266\slmult0 \fs20\cf0\f0\c
harscalex100\b {ENERGIA}\b0 \par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\m
arglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs24\c
f0\f1\charscalex100 {1 . Energia o poder gerado pela}\par\pard\li200\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {eletricidade, por combustveis, pela comi
da}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {e por outras
fontes para trabalhar ou}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {produzir movimento.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {Exemplos: Uma usina de fora produz}\par\pard\li200\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {energia para a cidade toda; Um carro}
\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols4\
colno1\colw1400\colsr-0\colno2\colw1333\colsr-0\colno3\colw1306\colsr-0\colno4\c
olw880\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {obtm }\par\colum
n\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {energia }\par\column\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {quando }\par\column\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {queima}\par\pard\sect\sectd\s
bknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li200\ri0\sl-346\slmult
0 \fs20\cf0\f1\charscalex100 {combustvel.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {2. Energia a fora fsica ou mental de uma}\par\pard\li200\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pessoa, capaz de ser canalizada
para a}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {realizao d
e alguma atividade.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {Exemplo: Ele no teve energia suficiente}\par\pard\li200\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {para fazer o servio de casa depois de ter}\par\pard\
li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ficado muitas horas no trab
alho.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {QUMICA}\
b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Qumica um ra
mo da cincia que lida}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscale
x100 {com a identificao de substncias que}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {compem a matria; o estudo das}\par\pard\sect\sectd\
sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgw
sxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl
-226\slmult0 \fs22\cf0\f1\charscalex100 {caractersticas das substncias e das}\

par\pard\li0\ri0\sl-346\slmult0 \*\tx1333\*\tx2280\*\tx3066\*\tx4600\fs18\cf0\f1
\charscalex100 {maneiras }\tab \fs18\cf0\f1\charscalex100 {como }\tab \fs20\cf0\
f1\charscalex100 {elas }\tab \fs18\cf0\f1\charscalex100 {interagem, }\tab \fs24\
cf0\f1\charscalex100 {se}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {combinam e mudam.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charsc
alex100\b {QUMICO(A)}\b0 \par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {1. Qumico o que tem a ver com Qumica.}\par\pard\li200\ri0\sl-346\slmult0 \*\t
x1426\*\tx2040\*\tx3226\*\tx3666\*\tx4560\fs20\cf0\f1\charscalex100 {Tambm }\tab
\fs22\cf0\f1\charscalex100 {diz }\tab \fs20\cf0\f1\charscalex100 {respeito }\tab
\fs26\cf0\f1\charscalex100 {a }\tab \fs20\cf0\f1\charscalex100 {como }\tab \fs2
6\cf0\f1\charscalex100 {as}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {substncias so compostas e s reaes e}\par\pard\li200\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {mudanas pelas quais passam.}\par\pard\li200\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {Exemplo: Os lquidos nos recipientes no}\par
\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {laboratrio sofreram re
aes qumicas.}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {2 . Produ
to qumico qualquer substncia}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {capaz de passar por um processo qumico}\par\pard\li200\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {ou uma mudana qumica.}\par\pard\li200\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: H muitas substncias qumicas
}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que existem na
turalmente no seu corpo,}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\char
scalex100 {como a saliva, que interage com o}\par\pard\li200\ri0\sl-333\sl
mult0 \fs16\cf0\f1\charscalex100 {alimento para causar uma reao qumica}\par\pa
rd\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e iniciar o processo
de digesto. At}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\m
argrsxn13\margtsxn146\margbsxn40\pard\li200\ri0\sl-226\slmult0 \fs18\cf0\f1\char
scalex100 {mesmo substncias simples como a gua}\par\pard\li200\ri0\sl-346\slm
ult0 \fs20\cf0\f1\charscalex100 {so qumicas, porque podem causar}\par\pard\li2
00\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {reaes qumicas quando combinadas c
om}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {outras substnci
as.}\par\pard\li200\ri0\sl-333\slmult0 \*\tx1853\*\tx3480\*\tx4600\fs18\cf0\f1\c
harscalex100 {Observao: }\tab \fs18\cf0\f1\charscalex100 {geralmente, }\tab \fs18\
cf0\f1\charscalex100 {quando }\tab \fs24\cf0\f1\charscalex100 {as}\par\pard\li20
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pessoas dizem substncias qumic
as ou}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {produtos
qumicos, esto se referindo a}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {substncias fabricadas pelo homem, mas a}\par\pard\li200\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {definio no se limita a elas.}\par\pard\li0\ri0\
sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\
ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {ORGANISMO}\b0 \par\pard\li200\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Organismo uma entidade viva ni
ca,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {como uma pessoa
, um animal, uma planta.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs18\cf0\f0\chars
calex100\b {CLULA}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {Clula a unidade bsica de todos os}\par\pard\li0\ri0\sl-346\slmult0 \*\t
x1573\*\tx2546\*\tx3613\fs18\cf0\f1\charscalex100 {organismos }\tab \fs18\cf0\f1
\charscalex100 {vivos. }\tab \fs18\cf0\f1\charscalex100 {Alguns }\tab \fs18\cf0\
f1\charscalex100 {organismos}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\chars
calex100 {existem como uma clula nica. O homem}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {de tamanho mdio tem entre 60 e 100}\par\pa
rd\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\m
argbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {trilhes de clu
las. Elas se mantm vivas,}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\chars
calex100 {produzem energia, trocam informaes com}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {clulas vizinhas, multiplicam-se e acabam}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {morrendo quando chega a
hora. Cada clula}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 { u

m pequeno recipiente de substncias}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0

\f1\charscalex100 {qumicas e de gua, envolvidas por uma fina}\par\pard\li0\ri0\sl346\slmult0 \fs20\cf0\f1\charscalex100 {camada de material.}\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri
0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {TECIDO}\b0 \par\pard\li200\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {O tecido um material orgnico de}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {animais e plantas, co
nstitudo por um grande}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex10
0 {nmero de clulas similares em termos de}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {forma e funo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs2
0\cf0\f0\charscalex100\b {MSCULO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {Os msculos so tecidos no corpo que, em}\par\pard\li0\ri0\sl-346
\slmult0 \fs16\cf0\f1\charscalex100 {geral, esto ligados a algum osso e po
dem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {se contrair o
u relaxar para produzir}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {movimento.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn10
6\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pa
rd\li0\ri0\sl-346\slmult0 \fs20\cf0\f0\charscalex100\b {GORDURA}\b0 \par\pard\li
0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {1. A gordura (ou lipdios) c
omposta por}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {leos
e gorduras normais que na sua}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {maioria consiste em erigeicerdios. Essa}\par\pard\li200\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {camada adiposa se concentra sob a p
ele e}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {rgos internos
.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: Ele t
inha tanta gordura que o}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {estmago dele se pendurava sobre o cinto.}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {2 . Gordura uma substncia desse tipo}\par\p
ard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {produzida a partir d
e elementos vegetais}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale
x100 {para uso culinrio. Algumas gorduras so}\par\pard\li200\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {nutrientes importantes para o corpo usar}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {na constituio de clu
las e na realizao}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{de outras atividades corporais.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {Exemplo: A manteiga e o azeite de oliva}\par\pard\li200\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {so gorduras.}\par\pard\li0\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\
sl-253\slmult0 \fs20\cf0\f0\charscalex100\b {RGO}\b0 \par\pard\sect\sectd\sbkpage\
pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\r
i0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {O rgo uma parte do organismo}\
par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {constituda por um
grupo de dois ou mais}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscal
ex100 {tecidos que atuam juntos para realizar uma}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {funo especfica.}\par\pard\li200\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {Ex e m pl o : Os pulmes, o corao, o}\par\pard\
li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {estmago e o crebro so tod
os rgos}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {vitais. O
s olhos e os ouvidos so rgos}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {dos sentidos, e a pele o maior rgo do}\par\pard\li200\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {corpo.}\par\pard\li200\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {Observao: o msculo no um rgo,}\par\pard\li200\ri0\sl-333
slmult0 \fs18\cf0\f1\charscalex100 {porque constitudo de apenas uma}\par\par
d\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {espcie de tecido, e um
rgo deve}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {consisti
r em pelo menos dois tipos de}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {tecidos para ser assim considerado.}\par\pard\li0\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl240\slmult0 \fs20\cf0\f0\charscalex100\b {GRAMA}\b0 \par\pard\li200\ri0\sl-333\s

lmult0 \fs18\cf0\f1\charscalex100 {O grama (g) a unidade de peso do}\par

\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {sistema mtrico. Uma l
ibra tem mais ou}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{menos 454 gramas.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn10
6\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\c
harscalex100 {Exemplo: Uma bola de futebol pesa em}\par\pard\li200\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {torno de 400 g.}\par\pard\li0\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl253\slmult0 \fs20\cf0\f0\charscalex100\b {QUILOGRAMA}\b0 \par\pard\li200\ri0\sl333\slmult0 \fs16\cf0\f1\charscalex100 {Um quilograma, ou quilo (kg), equiv
ale a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mil gramas.
H um pouco mais de duas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {libras para cada quilo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf
0\f0\charscalex100\b {MILIGRAMA}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {Miligrama (mg) a milsima parte de um}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {grama. Cada grama contm mil miligramas.}\par\
pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: Uma bola de
futebol pesa em}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex10
0 {torno de 40.000 mg.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charsca
lex100\b {CELSIUS}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {Celsius a escala de temperatura na qual}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {a gua se congela a 0 C e ferve a 100 C.}\par\pard\li200\r
i0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Observao: na escala Fahrenheit,
usada}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {nos Estado
s Unidos, a gua se congela a}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li200\ri0\sl-226\slmult0
\fs20\cf0\f1\charscalex100 {32 F e ferve a 212 F.}\par\pard\li0\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\sl
mult0 \fs20\cf0\f0\charscalex100\b {CALORIA}\b0 \par\pard\li200\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {Caloria uma unidade de medida da}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {quantidade de energia que
pode ser}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {produzid
a por um alimento. Uma caloria a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {energia suficiente para aumentar em 1 C a}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {temperatura de 1 litro de gua. Assim,}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quando voc falar d
as calorias de um}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{alimento, est se referindo ao potencial de}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {energia contido no alimento.}\par\pard\li200\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Observao: as calorias extras que entram
}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {no corpo, ou
seja, que excedem a}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {quantidade de que ele necessita para}\par\pard\li200\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {funcionar ou construir sua musculatura,}\par\
pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {podem ser armazenadas
como gordura.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf0\f0\charscalex100\b
{NUTRIENTE}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Nu
triente a substncia que d ao corpo}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slm
ult0 \fs20\cf0\f1\charscalex100 {vivo algo de que ele precisa para viver
e}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {crescer.}\par\pa
rd\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: gua, frutas, v
egetais e carnes}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{contm nutrientes.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex1
00\b {ALIMENTO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{Alimento o material introduzido no corpo}\par\pard\li0\ri0\sl-333\slmult0 \fs1

8\cf0\f1\charscalex100 {para fornecer-lhe os nutrientes necessrios}\par\pard\

li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para ter energia e cresce
r. O alimento o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{combustvel do corpo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf0\f0\charscale
x100\b {MATRIA}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{Matria qualquer material do universo}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {que tenha massa e tamanho.}\par\pard\li200\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {Exemplos: A Terra composta de matria ;}\par\pard
\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {O plstico um tipo de
matria. Frutas e}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{vegetais so matria comestvel.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\ch
arscalex100\b {ELEMENTO}\b0 \par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\m
arglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs20
\cf0\f1\charscalex100 {Elemento (tambm chamado elemento}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {qumico) a substncia que no pode ser}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {dividida em partes me
nores por uma reao}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {qum
ica. H mais de 100 elementos,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {detalhados na tabela peridica, e so os}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {elementos essenciais que constituem a
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {matria.}\par\pard\l
i200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Exemplo: Oxignio e hlio so elem
entos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {COMPOS
TO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Composto
uma substncia feita de dois}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {ou mais elementos.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {E x e m p l o : A gua feita de uma}\par\pard\li200\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {combinao dos elementos oxignio e}\par\pard
\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {hidrognio.}\par\pard\li0\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li
0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {DECOMPOR}\b0 \par\pard\li200\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Decompor uma coisa significa
separ-la}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {em partes m
enores e mais elementares.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\ma
rglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs20\
cf0\f1\charscalex100 {Exemplo: O lixo que for deixado ao ar livre}\par\pard\li20
0\ri0\sl-333\slmult0 \*\tx973\*\tx2080\*\tx3533\*\tx4600\fs20\cf0\f1\charscalex1
00 {por }\tab \fs18\cf0\f1\charscalex100 {tempo }\tab \fs18\cf0\f1\charscalex100
{suficiente }\tab \fs18\cf0\f1\charscalex100 {acaba }\tab \fs24\cf0\f1\charscal
ex100 {se}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {decompo
ndo e virando solo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\
sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs18\cf0\f0\charscalex
100\b {MOLCULA}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{Molcula a menor partcula de uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {mesma substncia. Se voc a decompusesse}\par\pard\li0\ri0\sl-346\
slmult0 \fs18\cf0\f1\charscalex100 {mais um pouco, ela se dividiria em se
us}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {elementos const
itutivos (o que significa que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {no existiria mais como a substncia}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {original).}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Ex e m pl o : As molculas constituem as}\par\pard\
li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {clulas que, por sua vez,
constituem o}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {c
orpo. As molculas individuais de uma}\par\pard\li200\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {substncia so to pequenas que s}\par\pard\li200\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {podem ser vistas por meio de um}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {microscpio potente.}\

par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\

cf0\par\pard\li0\ri0\sl-253\slmult0 \fs22\cf0\f0\charscalex100\b {CIDO}\b0 \par\p
ard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\
margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {cido um c
omposto qumico que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{normalmente destri materiais e em geral}\par\pard\li0\ri0\sl-346\slmult0 \f
s20\cf0\f1\charscalex100 {tem sabor amargo.}\par\pard\li0\ri0\sl-213\slmult0 \fs
18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0
\fs20\cf0\f0\charscalex100\b {PROTENA}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {A s protenas so estruturas qumicas}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {compostas por uma combinao de carbono,}\p
ar\pard\li0\ri0\sl-346\slmult0 \*\tx1680\*\tx3066\*\tx3680\fs20\cf0\f1\charscale
x100 {hidrognio, }\tab \fs20\cf0\f1\charscalex100 {oxignio }\tab \fs26\cf0\f1\char
scalex100 {e }\tab \fs20\cf0\f1\charscalex100 {nitrognio,}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {classificadas como completas ou incompreta
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de acordo com
os aminocidos existentes.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {Elas so usadas para o crescimento e a}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {reparao do corpo, e para formar clulas e}\par\pard
\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {tecidos. O tecido muscula
r contm muita}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {prot
ena. um nutriente essencial vida.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\
f0\charscalex100\b {AMINOCIDO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {O s aminocidos so unidades muito}\par\pard\li0\ri0\sl-346\slmul
t0 \fs20\cf0\f1\charscalex100 {pequenas do material que constitui a}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {protena. So classificados
como essenciais}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106
\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\char
scalex100 {\uc1\u8212X aqueles que o organismo no produz e}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {precisam ser ingeridos pela alimen
tao \uc1\u8212X e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {os
no-essenciais \uc1\u8212X produzidos pelo}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {organismo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs22\
cf0\f0\charscalex100\b {GS}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {Gs aquela substncia que tem forma de}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {ar (no slida, nem lquida).}\par\pard\li200\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: Oxignio, hlio e propano so}\par\pa
rd\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {gases em temperatura amb
iente.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf0\f0\charscalex100\b {CARBON
O}\b0 \par\pard\li333\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {O carbono
um elemento qumico no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {metlico comum, encontrado em grande}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {quantidade na Terra e em todas as formas}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de vida.}\par\pard\li200\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Exe mpl os: O carvo principalme
nte}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {constitudo de
carbono, assim como as}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {cinzas que restam aps a queima de uma}\par\pard\sect\sectd\sbkp
age\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li2
00\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {matria; leo lubrificante, pla
ntas e}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {animais
(inclusive os seres humanos!),}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {todos contm carbono.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\
cf0\f0\charscalex100\b {OXIGNIO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {O oxignio um elemento qumico que }\par\pard\li0\ri0\sl-346\
slmult0 \fs18\cf0\f1\charscalex100 {um gs incolor e inodoro, necessrio }\par\

pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sobrevivncia da maioria d

as coisas vivas.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100
\b {HIDROGNIO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
O hidrognio um gs incolor e inodoro}\par\pard\li0\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {altamente inflamvel. o elemento mais}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {simples e mais abundante no universo
.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {E x e m p l o :
A gua, na realidade, }\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {composta de oxignio e hidrognio.}\par\pard\li200\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {Quando duas unidades de hidrognio se}\par\pard\li2
00\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {combinam com uma unidade d
e oxignio,}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {formase gua tanto na forma de gelo}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {(gua slida), como na de vapor (gs). Por}\par\pard\sect\sectd\sbkp
age\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li2
00\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {isso, a gua conhecida como H2O:
duas}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {partes de h
idrognio com uma de oxignio.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\cha
rscalex100\b {CARBOIDRATO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {O s carboidratos so elementos qumicos}\par\pard\li0\ri0\sl-333\slm
ult0 \*\tx1506\*\tx2133\*\tx3440\*\tx4706\fs20\cf0\f1\charscalex100 {compostos }
\tab \fs22\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1\charscalex100 {carbono, }
\tab \fs20\cf0\f1\charscalex100 {oxignio }\tab \fs28\cf0\f1\charscalex100 {e}\par
\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {hidrognio. Os carboidra
tos so nutrientes}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
importantes para a energia e para a}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {formao de clulas no corpo. O termo}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xcarboidrato\uc1\u8221X fo
rmado por carbo, que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {significa carbono, e hidrato, que significa}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs20\cf0\f1\charscalex100 {gua. um nutriente essencial vida.}\par\pard\li200
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: Brcolis, alface, mas, bana
nas,}\par\pard\li200\ri0\sl-333\slmult0 \*\tx986\*\tx2066\*\tx2533\*\tx3546\*\tx
4253\fs20\cf0\f1\charscalex100 {po, }\tab \fs18\cf0\f1\charscalex100 {cereais }\t
ab \fs24\cf0\f1\charscalex100 {e }\tab \fs18\cf0\f1\charscalex100 {acar }\tab \fs2
0\cf0\f1\charscalex100 {so }\tab \fs18\cf0\f1\charscalex100 {todos}\par\pard\li20
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {carboidratos.}\par\pard\li0\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-253\slmult0 \fs20\cf0\f0\charscalex100\b {DIGESTO}\b0 \par\pard\li200\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Digesto o processo de decompor}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {alimentos para que p
ossam ser absorvidos e}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margls
xn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1
\charscalex100 {utilizados pelo corpo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs2
0\cf0\f0\charscalex100\b {ENZIMA}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {Enzima uma substncia produzida pelos}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {organismos e que participa de reaes
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {qumicas especficas.}
\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {E x e m p l o : A
lgumas enzimas digestivas}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {ajudam a decompor alimentos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs
20\cf0\f0\charscalex100\b {METABOLISMO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {Esse termo se refere a uma srie de}\par\pard\li0
\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {processos por meio dos quais
as molculas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dos a
limentos so decompostas para liberar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f

1\charscalex100 {energia que, a seguir, utilizada como}\par\pard\li0\ri0\s

l-333\slmult0 \fs20\cf0\f1\charscalex100 {combustvel pelas clulas do corpo e}
\par\pard\li0\ri0\sl-333\slmult0 \*\tx1240\*\tx2080\*\tx2906\*\tx4333\fs18\cf0\f
1\charscalex100 {tambm }\tab \fs20\cf0\f1\charscalex100 {para }\tab \fs20\cf0\f1\
charscalex100 {criar }\tab \fs18\cf0\f1\charscalex100 {molculas }\tab \fs20\cf0\f
1\charscalex100 {mais}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex10
0 {complexas que entraro na formao de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {novas clulas. O metabolismo necessrio }\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {vida e como o corpo cria e mantm a
s}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\marg
tsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {clulas
que o constituem.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{Observao: Quando o corpo sente fome, o}\par\pard\li200\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {metabolismo da pessoa desacelera e}\par\pard\li200\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {menos energia liberada. Quanto
mais}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tempo a pess
oa espera entre uma refeio}\par\pard\li200\ri0\sl-333\slmult0 \*\tx640\*\tx1093\*\
tx2346\*\tx3160\*\tx4013\*\tx4466\fs24\cf0\f1\charscalex100 {e }\tab \fs24\cf0\f
1\charscalex100 {a }\tab \fs18\cf0\f1\charscalex100 {prxima, }\tab \fs18\cf0\f1\c
harscalex100 {mais }\tab \fs18\cf0\f1\charscalex100 {lento }\tab \fs24\cf0\f1\ch
arscalex100 { }\tab \fs20\cf0\f1\charscalex100 {seu}\par\pard\li200\ri0\sl-346\sl
mult0 \fs20\cf0\f1\charscalex100 {metabolismo.}\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmu
lt0 \fs20\cf0\f0\charscalex100\b {ANABOLISMO}\b0 \par\pard\li200\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {Anabolismo o processo metablico no}\par\pard
\li0\ri0\sl-333\slmult0 \*\tx773\*\tx1226\*\tx2440\*\tx3573\*\tx4373\fs20\cf0\f1
\charscalex100 {qual }\tab \fs24\cf0\f1\charscalex100 { }\tab \fs18\cf0\f1\charsc
alex100 {utilizada }\tab \fs18\cf0\f1\charscalex100 {energia }\tab \fs20\cf0\f1\
charscalex100 {para }\tab \fs20\cf0\f1\charscalex100 {criar}\par\pard\li0\ri0\sl
-346\slmult0 \fs16\cf0\f1\charscalex100 {substncias mais complexas (como teci
dos)}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {a partir de su
bstncias mais simples.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscal
ex100\b {CATABOLISMO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {Catabolismo a produo de energia por}\par\pard\li0\ri0\sl-346\slmult0
\fs16\cf0\f1\charscalex100 {meio da converso de molculas complexas}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {(como msculos ou gordura)
em molculas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mais s
imples.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn4
0\margtsxn160\margbsxn80\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li228
0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-533\sl
mult0 \fs50\cf0\f1\charscalex100 {3}\par\pard\li360\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li360\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li360\ri0\sl-386\slmult0 \
fs32\cf0\f1\charscalex100 {O QUE A MAIOR PARTE}\par\pard\li226\ri0\sl-466\slmult
0 \fs32\cf0\f1\charscalex100 {DAS PESSOAS NO SABE}\par\pard\li93\ri0\sl-466\slmul
t0 \fs32\cf0\f1\charscalex100 {SOBRE SADE, NUTRIO}\par\pard\li1493\ri0\sl-466\slmul
t0 \fs34\cf0\f1\charscalex100 {E FITNESS}\par\pard\li706\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li706\ri0\sl-506\slmult0 \fs26\cf0\f1\charscalex100 {PARTE DOIS:
NUTRIO}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-266\
slmult0 \fs22\cf0\f0\charscalex100\b {SADE}\b0 \par\pard\sect\sectd\sbkpage\pgwsx
n5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-2
26\slmult0 \fs18\cf0\f1\charscalex100 {1. A sade de uma pessoa sua condio}\p
ar\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {geral de corpo e me
nte, especialmente no}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex
100 {que diz respeito fora e energia, assim}\par\pard\li200\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {como presena ou ausncia de}\par\pard\li200\

ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {doenas.}\par\pard\li200\ri0\sl-333

\slmult0 \fs16\cf0\f1\charscalex100 {Exemplo: Ele tem boa sade, mas a irm}\p
ar\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dele, no.}\par\pard\
li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {2 . Sade o estado de bemestar, sem}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {doenas
ou leses.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Exe mpl
o: Ele estava comendo bem e}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {seguindo os conselhos do mdico para}\par\pard\li200\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {poder manter a sade mesmo em idade}\
par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {avanada.}\par\pard\
li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {SAUDVEL}\b0 \par\pard\li
200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Ser/estar saudvel significa
que voc tem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {boa c
ondio fsica, com bons nveis de fora}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\cha
rscalex100 {e energia, e no tem doenas nem leses.}\par\pard\sect\sectd\sbkpage\pgws
xn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl226\slmult0 \fs22\cf0\f0\charscalex100\b {NUTRIR}\b0 \par\pard\li200\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {Nutrir proporcionar algum organismo as}
\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {substncias que ela
precisa para crescer,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {viver e ser/estar saudvel.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {Exemplo: O corpo precisa ser nutrido com}\par\pard\li200\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {bons alimentos e muito descanso.}\p
ar\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf0\f0\charscalex100\b {NUTRIENTE}\b0 \
par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Nutriente uma s
ubstncia que fornece a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {nutrio essencial vida e ao crescimento.}\par\pard\li200\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {Exemplo: As protenas so nutrientes e so}\par\pard\li200\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {essenciais vida e ao crescimento.
}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf0\f0\charscalex100\b {NUTRIO}\b0 \pa
r\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Nutrio o processo de o
bter nutrientes,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {es
pecialmente o processo de ingerir comida}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {e utilizar seus nutrientes para permanecer}\par\
pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {saudvel, crescer e for
mar e substituir}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
tecidos.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn
13\margtsxn173\margbsxn26\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-346\slmult0 \fs20\cf0\f0\charscalex100\b {DIETA}\b0 \par\pard\li0\ri0\sl-346
\slmult0 \fs20\cf0\f1\charscalex100 {1. Dieta a comida e a bebida que a pessoa}\
par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {consome normalment
e.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: Ele
nunca tinha tempo para}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {cozinhar, ento a dieta dele consistia}\par\pard\li200\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {basicamente em pizza e comida chinesa}\pa
r\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {entregue em casa.}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {2. Dieta um programa
especial de ingesto}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{controlada ou restrita de comidas e}\par\pard\li200\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {bebidas tendo em vista um objetivo}\par\pard\li20
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {especfico, como perda de pes
o, preparo}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {para
exerccios, manuteno mdica.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale
x100 {Exemplo: Ela j perdeu 7 kg com a nova}\par\pard\li200\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {dieta.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs
20\cf0\f0\charscalex100\b {ACAR}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f

1\charscalex100 {O acar uma classe de carboidratos de}\par\pard\li0\ri0\sl-333\slm

ult0 \fs18\cf0\f1\charscalex100 {sabor doce que vem de vrias plantas e}\pa
r\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn1
46\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {frutas, do
mel e de outras fontes.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf0\f0\chars
calex100\b {SUCROSE}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f1\charscal
ex100 {Sucrose o tipo de acar mais}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {comumente chamado \uc1\u8220Xacar de mesa\uc1\u8221X.}\par
\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Normalmente vem como
um p branco e }\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {u
tilizado como adoante. Em geral obtido}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {de fontes naturais, mas tambm pode ser}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {produzido artificialmente.}\pa
r\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {GLICOSE}\b0 \par
\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {A glicose um acar muito
simples e uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {impo
rtante fonte de energia para os seres}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {vivos. A maioria dos carboidratos }\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {decomposta no corpo at se torna
r glicose,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que a
principal fonte de combustvel para}\par\pard\li0\ri0\sl-346\slmult0 \fs20\c
f0\f1\charscalex100 {todas as clulas.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\
cf0\f0\charscalex100\b {GLICOGNIO}\b0 \par\pard\sect\sectd\sbkpage\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmu
lt0 \fs18\cf0\f1\charscalex100 {O glicognio o artifcio que o organismo}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {utiliza para armazenar ca
rboidratos.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Obser
vao: quando o corpo tem glicose}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {extra, ele a armazena no fgado e nos}\par\pard\li200\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {msculos, e essa forma armazenada
}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {chamada glicognio
. O glicognio uma}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {espcie de combustvel de reserva e libera}\par\pard\li200\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {glicose na corrente sangunea quando o}\par\pard\li
200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corpo precisa de uma rpida
injeo de}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {energia
. No importa se voc come alface}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\ch
arscalex100 {ou um doce; as duas coisas terminam se}\par\pard\li200\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {transformando em glicose no corpo.
A}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {nica diferena
que a alface demora}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {mais tempo para se decompor em glicose}\par\pard\li200\ri0\sl-333\
slmult0 \fs16\cf0\f1\charscalex100 {do que o doce. (As diferenas nos efeit
os}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de cada um
sero descritas mais}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {detalhadamente no Captulo 17.)}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf0
\f0\charscalex100\b {ACAR NO SANGUE}\b0 \par\pard\sect\sectd\sbkpage\pgwsxn5040\pg
hsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slm
ult0 \fs20\cf0\f1\charscalex100 {O nvel de acar no sangue indica a}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quantidade de glicose em
seu sangue. A}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {gli
cose transportada no sangue e liberada}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {nas clulas para poder ser decomposta, e a}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {energia ser ento armazenada ou ut
ilizada.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {CARB

OIDRATOS SIMPLES}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1

00 {Carboidratos simples so uma forma muito}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {simples de acar, geralmente de sabor}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {doce, que se decompem muito dep
ressa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {em glicose.}\
par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: Alguns a
limentos tm alto teor}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscal
ex100 {de carboidratos simples, como doces, po}\par\pard\li200\ri0\sl-333\sl
mult0 \fs16\cf0\f1\charscalex100 {branco, laticnios, a maioria das massas e
}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {algumas frutas.}
\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {CARBOIDRATOS
COMPLEXOS}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Os
carboidratos complexos so compostos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {de muitas molculas de \uc1\u8220Xcarboidratos}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsx
n40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {simples\uc1\u8221X u
nidas. Por isso, o corpo leva mais}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {tempo para decomp-los em glicose.}\par\pard\li200\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {Exemplo: Entre os alimentos com alto teor}\par\p
ard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de carboidratos compl
exos esto a}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {bana
na, a alface, o tomate, a aveia, o}\par\pard\li200\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {arroz integral e os feijes.}\par\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253
\slmult0 \fs22\cf0\f0\charscalex100\b {AMIDO}\b0 \par\pard\li200\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {O amido um carboidrato complexo}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {encontrado naturalmente em mui
tas frutas e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vegeta
is; s vezes adicionado a outros}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\
f1\charscalex100 {alimentos para engross-los. Em sua forma}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pura, um p branco. O amido uma fonte}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {importante de energ
ia para o corpo. Embora}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {o amido seja um carboidrato complexo,}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {alguns alimentos com alto teor de amido se}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {decompem rapidamente em g
licose, assim}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {como
os carboidratos simples.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {Ex e m p l o : Batatas, milho e po so}\par\pard\sect\sectd\sbkpage\pg
wsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li200\ri0
\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {alimentos com amido.}\par\pard\li0\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i0\ri0\sl-253\slmult0 \fs20\cf0\f0\charscalex100\b {HORMNIO}\b0 \par\pard\li200\r
i0\sl-333\slmult0 \*\tx1666\*\tx2346\*\tx3906\fs20\cf0\f1\charscalex100 {Hormnios
}\tab \fs22\cf0\f1\charscalex100 {so }\tab \fs20\cf0\f1\charscalex100 {substncias
}\tab \fs20\cf0\f1\charscalex100 {qumicas}\par\pard\li0\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {produzidas pelo corpo e transportadas pelo}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sangue e por outros fluidos
corporais at as}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {clula
s e os rgos a fim de induzir uma}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {ao ou surtir um efeito especfico.}\par\pard\li200\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {Exemplo: A adrenalina um hormnio}\par\pard\
li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {liberado em momentos de
forte estresse}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
ou excitao, que acelera a frequncia}\par\pard\li200\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {cardaca e aumenta o suprimento de}\par\pard\li200\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {glicose e de oxignio para uma ao mais}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {rpida, mais forte e c
om mais energia.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-

213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs22\cf0\f0\charscalex100

\b {INSULINA}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {
A insulina um hormnio que consiste em}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {protena e produzido num rgo chamado}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {pncreas. Quando algum ingere algum}\par\
pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146
\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {alimento, o
s carboidratos so decompostos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {em glicose que, a seguir, absorvida pela}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {corrente sangunea para ser levada s
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {clulas. Quando is
so acontece, o corpo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {detecta uma mudana no teor de acar no}\par\pard\li0\ri0\sl-333\slmult0 \*\tx10
80\*\tx1533\fs18\cf0\f1\charscalex100 {sangue }\tab \fs24\cf0\f1\charscalex100 {
e }\tab \fs18\cf0\f1\charscalex100 {libera insulina para que os}\par\pard\li0
\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {msculos, os rgos e o tecido a
diposo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {recebam a
glicose e possam us-la ou}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1666\*\tx2586
\*\tx3800\fs20\cf0\f1\charscalex100 {armazen-la }\tab \fs20\cf0\f1\charscalex100
{como }\tab \fs20\cf0\f1\charscalex100 {energia. }\tab \fs20\cf0\f1\charscalex10
0 {A insulina}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tambm
faz as clulas assimilarem os}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {aminocidos.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charsca
lex100 {Observao: quando a insulina liberada,}\par\pard\li200\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {o corpo no usa a gordura acumulada para}\par\pard\
li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gerar energia; ele s obtm
energia do}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ali
mento que est sendo digerido. Quando}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {a pessoa consome alimentos contendo}\par\pard\li200\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {muitos carboidratos simples, altos
teores}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de insul
ina so liberados no sangue. Os}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {carboidratos so decompostos e so muito}\par\pard\sect\sectd\sbkp
age\pgwsxn5040\pghsxn6613\marglsxn306\margrsxn13\margtsxn146\margbsxn40\cols4\co
lno1\colw1906\colsr-0\colno2\colw1293\colsr-0\colno3\colw826\colsr-0\colno4\colw
693\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {rapidamente }\par\co
lumn\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {usados }\par\column
\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {ou }\par\column\pard\li
0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {ento}\par\pard\sect\sectd\sbknon
e\pgwsxn5040\pghsxn6613\marglsxn306\margrsxn13\pard\li0\ri0\sl-346\slmult0 \fs20
\cf0\f1\charscalex100 {armazenados como gordura e glicognio,}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumentando a energia do corpo.
Como,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {porm, toda
a glicose decomposta e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {armazenada rapidamente, o aumento da}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {energia acaba muito depressa, e a pessoa}\par\pard
\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {sente a forte \uc1\u8220Xque
da\uc1\u8221X que acontece depois}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {de uma alta dose de acar no sangue.}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {Se isso se repete com regularidade, a}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {insulina continua sendo
produzida e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {libe
rada na corrente sangunea em altas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf
0\f1\charscalex100 {doses, introduzindo glicose em excesso no}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corpo. Os tecidos terminaro por resist
ir a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {isso e se r
ecusaro a aceitar insulina. O}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {acar extra no sangue que no pode ser}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {utilizado agora pode causar danos ao}\p
ar\pard\li0\ri0\sl-346\slmult0 \*\tx1133\*\tx2613\*\tx3053\*\tx4000\fs18\cf0\f1\

charscalex100 {sistema }\tab \fs18\cf0\f1\charscalex100 {circulatrio }\tab \fs24\

cf0\f1\charscalex100 {e }\tab \fs18\cf0\f1\charscalex100 {acaba }\tab \fs18\cf0\
f1\charscalex100 {sendo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {armazenado como gordura. Como a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {insulina no est mais ajudando as clulas}\par\pard\sect\sectd\
sbknone\pgwsxn5040\pghsxn6613\marglsxn306\margrsxn13\pard\sect\sectd\sbkpage\pgw
sxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li200\ri0\
sl-226\slmult0 \fs20\cf0\f1\charscalex100 {a absorver a glicose adequadament
e, o}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {corpo fica
sentindo fome, o que obriga a}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {pessoa a comer ainda mais. Esse processo}\par\pard\li200\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {se mantendo ao longo de um tempo faz
o}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pncreas ficar
esgotado e parar de}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {produzir insulina suficiente, o que torna as}\par\pard\li200\ri0\sl-346\s
lmult0 \fs18\cf0\f1\charscalex100 {clulas carentes de glicose e ento elas}\p
ar\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {morrem. (Ver tambm d
iabetes)}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs22\cf0\f0\charscalex100\b {NDICE
}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ndice um s
istema de listagem de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscale
x100 {informaes a fim de facilitar comparaes}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {com outras informaes.}\par\pard\li200\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {Exemplo: Ele organizou um ndice para}\par\pard\
li200\ri0\sl-333\slmult0 \*\tx1520\*\tx2066\*\tx3080\*\tx4493\fs18\cf0\f1\charsc
alex100 {comparar }\tab \fs20\cf0\f1\charscalex100 {os }\tab \fs18\cf0\f1\charsc
alex100 {preos }\tab \fs18\cf0\f1\charscalex100 {praticados }\tab \fs20\cf0\f1\ch
arscalex100 {por}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
diferentes empresas.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf0\f0\charscale
x100\b {NDICE GLICMICO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {O ndice glicmico (IG) uma escala que}\par\pard\sect\sectd\sbkpage\p
gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\
sl-226\slmult0 \fs20\cf0\f1\charscalex100 {mede o efeito de diferentes carboidra
tos no}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {nvel de acar
no sangue. Os carboidratos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {que se decompem devagar e liberam}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {glicose no sangue lentamente tm um IG}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {baixo. Os carboidratos
que se decompem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ra
pidamente liberam glicose no sangue e}\par\pard\li0\ri0\sl-346\slmult0 \fs2
2\cf0\f1\charscalex100 {elevam os nveis de insulina a picos}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {repentinos; esses tm um IG alto
. Um IG}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {abaixo de
55 considerado baixo e acima de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {70 alto. Glicose pura tem IG = 100.}\par\pard\li0\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\sl
mult0 \fs20\cf0\f0\charscalex100\b {GRO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {Os gros so sementes de diferentes tipos}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de gramneas utilizados em muitos
tipos de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {aliment
o. Os gros so em geral modos at}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {virarem farinha.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charsc
alex100 {Exemplo: Trigo, aveia, centeio, arroz e}\par\pard\li200\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {milho so todos gros.}\par\pard\sect\sectd\sbkp
age\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0
\ri0\sl-226\slmult0 \fs20\cf0\f0\charscalex100\b {TRIGO}\b0 \par\pard\li200\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {O trigo uma planta que produz g
ros. }\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {comumente usad
o para fazer po e massas.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0

\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\chars

calex100\b {PO BRANCO}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {O po branco feito com a farinha de trigo}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {de onde foram removidas algumas partes do}\par\pard
\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {gro e que depois foi alv
ejada para assar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
mais facilmente e durar mais tempo.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {Observao: a maioria dos nutrientes }\par\pard\li200\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {removida ou inutilizada no processo
de}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fabricao do po b
ranco, transformando-o}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscale
x100 {em um carboidrato simples.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\
f0\charscalex100\b {GRO INTEGRAL}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {Os alimentos contendo gros que no}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {passaram por remoo de nenhuma parte}\par
\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {so chamados alimentos in
tegrais. O po de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {tri
go integral fonte de carboidratos}\par\pard\sect\sectd\sbkpage\pgwsxn5040\p
ghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmu
lt0 \fs18\cf0\f1\charscalex100 {complexos, leos, gorduras e um pouco de}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {protena.}\par\pard\li0\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li0\ri0\sl-240\slmult0 \fs22\cf0\f0\charscalex100\b {FIBRA}\b0 \par\pard\li200\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {A fibra uma substncia no digerv
el}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {encontrada em
alguns gros, frutas e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {vegetais. A fibra serve para absorver a gua}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {extra e para movimentar outros alimentos}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {atravs do trato digest
ivo. A fibra ajuda a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {retirar do corpo os resduos alimentares}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {inteis, impedindo que fiquem alojados no}\par\
pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {sistema e o entupam.
A fibra considerada}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {um elemento importante na preveno de}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {muitas doenas do trato digestivo.}\par\pard\li200\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: Alguns alimentos que contm}\
par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {fibra so pes, ban
anas, cebolas, aveia e}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charsc
alex100 {brcolis.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100
\b {CIDOS GRAXOS}\b0 \par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn1
06\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs22\cf0\f1\
charscalex100 {cidos graxos so as molculas que}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {constituem as clulas de gordura. Alguns}\par\p
ard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {cidos graxos so necessrios p
ara constituir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {part
es de clulas e tecidos no corpo. Os}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {cidos graxos contm duas vezes mais}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {calorias do que os carboidratos e
as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {protenas, e so p
rincipalmente usados para}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {armazenar energia no tecido adiposo.}\par\pard\li200\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {Exemplo: Os cidos graxos podem ser}\par\pard\sect\
sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols4\colno1\colw2013
\colsr-0\colno2\colw773\colsr-0\colno3\colw1333\colsr-0\colno4\colw800\pard\li20
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {encontrados }\par\column\pard\l
i0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {na }\par\column\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {gordura }\par\column\pard\li0\ri0\sl-3

33\slmult0 \fs20\cf0\f1\charscalex100 {animal}\par\pard\sect\sectd\sbknone\pgwsx

n5040\pghsxn6613\marglsxn106\margrsxn13\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {proveniente de carne de vaca ou de porco,}\par\pard\li200\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e tambm em leos vegetais, como o}
\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {azeite de oliva.}
\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {LEO}\b0 \par\p
ard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {O leo uma gordura q
ue assume forma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {lq
uida em temperatura ambiente. O leo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf
0\f1\charscalex100 {tem uma textura escorregadia e no se}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mistura com a gua.}\par\pard\sect\sect
d\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\p
gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn626\pard\li200\r
i0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Exemplos: O azeite de oliva, o leo
vegetal}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e o leo
de amendoim so todos}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {comestveis.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex10
0\b {CIDOS GRAXOS ESSENCIAIS}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {Alguns cidos graxos so chamados}\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {essenciais porque so necessrios a muitas}\par\p
ard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {funes corporais important
es. So obtidos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dos
leos de algumas plantas e de peixes.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {Exemplo: Abacate, sementes de abbora,}\par\pard\li200\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nozes e sementes de girassol tm alto t
eor}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de cidos graxo
s essenciais.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\mar
grsxn40\margtsxn160\margbsxn66\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl533\slmult0 \fs50\cf0\f1\charscalex100 {4}\par\pard\li360\ri0\sl-213\slmult0 \fs
18\cf0\par\pard\li360\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li360\ri0\sl-386\slm
ult0 \fs32\cf0\f1\charscalex100 {O QUE A MAIOR PARTE}\par\pard\li226\ri0\sl-466\
slmult0 \fs32\cf0\f1\charscalex100 {DAS PESSOAS NO SABE}\par\pard\li93\ri0\sl-466
\slmult0 \fs32\cf0\f1\charscalex100 {SOBRE SADE, NUTRIO}\par\pard\li1493\ri0\sl-466
\slmult0 \fs34\cf0\f1\charscalex100 {E FITNESS}\par\pard\li973\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li973\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li973\ri0\sl-36
0\slmult0 \fs26\cf0\f1\charscalex100 {PARTE TRS: SADE}\par\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-266\slmult0 \fs20\cf0\f0\charscalex10
0\b {SUPLEMENTO}\b0 \par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn1
06\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\
charscalex100 {Suplemento uma quantidade de qualquer}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {substncia, acrescentada para suprir uma}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {deficincia ou tornar al
go mais completo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex10
0\b {SUPLEMENTO ALIMENTAR}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {Suplemento alimentar (ou nutricional) }\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {um produto que a pessoa toma para obter os}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {nutrientes que no
esto presentes em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
quantidade grande o bastante em sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {alimentao normal.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {Exe mpl o: leos, aminocidos, ervas e}\par\pard\li200\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {enzimas digestivas s vezes so tomad

os}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {como suplement

os alimentares.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\
b {VITAMINA}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {A
vitamina um composto que ocorre}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {naturalmente e necessrio ao corpo em}\par\pard\li0\ri0\
sl-346\slmult0 \fs16\cf0\f1\charscalex100 {pequenas quantidades que, porm, el
e no}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {consegue prod
uzir. Portanto, o corpo}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\ma
rglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf
0\f1\charscalex100 {necessita absorv-la de uma fonte externa.}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Se a pessoa no obtm vitaminas sufic
ientes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {em sua ali
mentao, ela pode desenvolver}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {vrios problemas indesejveis e inclusive}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {doenas possivelmente fatais.}\par\pard\li200\ri
0\sl-333\slmult0 \*\tx2093\*\tx3453\*\tx4506\fs16\cf0\f1\charscalex100 {E x e m
p l o : As }\tab \fs20\cf0\f1\charscalex100 {vitaminas }\tab \fs20\cf0\f1\charsc
alex100 {podem }\tab \fs22\cf0\f1\charscalex100 {ser}\par\pard\li200\ri0\sl-346\
slmult0 \fs18\cf0\f1\charscalex100 {recebidas de alimentos como ovos, fgado,}\par
\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {leo de peixe, algum
as frutas e vegetais,}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {entre outras fontes. As vitaminas tambm}\par\pard\li200\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {so vendidas isoladamente, na forma de}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pastilhas, como supl
emento alimentar.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs20\cf0\f0\charscalex10
0\b {MINERAL}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
O mineral um composto encontrado na}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {matria inorgnica. Os minerais no so}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {criados naturalmente dentro de orga
nismos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {vivos, mas
so necessrios ao corpo para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {que ele mantenha um funcionamento}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {adequado.}\par\pard\sect\sectd\sbkpage\pgwsxn5040
\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\
slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: Sal, clcio, ferro e alumnio so}\p
ar\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {minerais. Os minera
is podem ser ingeridos}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscale
x100 {em tabletes como suplemento alimentar.}\par\pard\li0\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult
0 \fs20\cf0\f0\charscalex100\b {DESIDRATAO}\b0 \par\pard\li200\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {O corpo humano composto de 75% de}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gua. A gua pode ser perdida
no suor, na}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {uri
na e na respirao, e precisa ser reposta}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {diariamente. Quando no h a reposio de}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {gua suficiente para o corpo funcionar co
mo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {deve, ocorre a c
hamada desidratao. Nessa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {condio, a pessoa tem dor de cabea,}\par\pard\li0\ri0\sl-346\slmult0 \fs18
\cf0\f1\charscalex100 {cansao e se sente fraca. Se o problema no}\par\pard\li0\ri0
\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {for corrigido, pode levar a um
quadro fatal,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {uma
vez que todos os rgos vitais precisam}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {de gua para existir e funcionar.}\par\pard\li0\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\s
lmult0 \fs20\cf0\f0\charscalex100\b {NERVO}\b0 \par\pard\li200\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {O nervo um feixe de fibras que transmite}\par\pard
\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\mar

gbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {mensagens eltric

as entre o crebro, a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {medula, os rgos e os msculos. Essas}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {mensagens causam sensaes e fazem os}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {msculos e os rgos funcionarem. Os
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nervos so o sist
ema de comunicao do}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{corpo.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Exemplo:
As ordens que saem do crebro}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {para mover os dedos so transmitidas}\par\pard\li200\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {pelos nervos.}\par\pard\li0\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-2
40\slmult0 \fs22\cf0\f0\charscalex100\b {SAL}\b0 \par\pard\li200\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {O sal um mineral usado em grandes}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quantidades como tempero
, no preparo de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
comida. Tem sabor prprio e um dos}\par\pard\li0\ri0\sl-333\slmult0 \fs16\c
f0\f1\charscalex100 {sabores bsicos da alimentao humana. O}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {sal um eletrlito e um mineral mu
ito}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {importante, ne
cessrio a diversas funes}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {corporais.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\
margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f0\chars
calex100\b {PROCESSADO(A)}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f1\ch
arscalex100 {Processar um alimento significa usar}\par\pard\li0\ri0\sl-346\s
lmult0 \fs16\cf0\f1\charscalex100 {substncias qumicas ou uma mquina para}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {modificar ou preservar
a comida. Os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mto
dos usuais de processamento utilizados}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {pelos fabricantes da comida vendida em}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {lojas e restaurantes inutilizam
partes dos}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1453\*\tx2626\*\tx4573\fs18\c
f0\f1\charscalex100 {alimentos, }\tab \fs18\cf0\f1\charscalex100 {causam }\tab \
fs18\cf0\f1\charscalex100 {apodrecimento }\tab \fs22\cf0\f1\charscalex100 {do}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {alimento, e aquecem o
u congelam os pratos}\par\pard\li0\ri0\sl-333\slmult0 \*\tx840\*\tx2506\*\tx3146
\*\tx4466\fs22\cf0\f1\charscalex100 {para }\tab \fs20\cf0\f1\charscalex100 {pres
erv-los }\tab \fs22\cf0\f1\charscalex100 {ou }\tab \fs20\cf0\f1\charscalex100 {me
lhorar }\tab \fs22\cf0\f1\charscalex100 {sua}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {aparncia.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {Observao: a ao de processar os}\par\pard\li200\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {ingredientes, praticada pelos fabricantes}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de alimentos, cost
uma inutilizar muitas}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {vitaminas, minerais e outros nutrientes de}\par\pard\li200\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {que o corpo necessita, e em geral inclui a}\par
\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {adio de substncias qumica
s prejudiciais}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ao
organismo. Os alimentos processados}\par\pard\li200\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {normalmente tm muito mais calorias do}\par\pard\sect\
sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn4
0\pard\li200\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {que em outras for
mas de preparo, e sem}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\mar
glsxn106\margrsxn13\cols3\colno1\colw2520\colsr-0\colno2\colw893\colsr-0\colno3\
colw1506\pard\li200\ri0\sl-346\slmult0 \*\tx933\fs22\cf0\f1\charscalex100 {os }\
tab \fs20\cf0\f1\charscalex100 {nutrientes }\par\column\pard\li0\ri0\sl-346\slmu
lt0 \fs22\cf0\f1\charscalex100 {que }\par\column\pard\li0\ri0\sl-346\slmult0 \fs
20\cf0\f1\charscalex100 {normalmente}\par\pard\sect\sectd\sbknone\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {acompanham o aumento do teor calrico.}\par\pard\li200\ri0\sl-333\sl

mult0 \fs18\cf0\f1\charscalex100 {As calorias dessa espcie de comida so}\par

\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mais provavelmente
armazenadas como}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{gordura em vez de serem empregadas na}\par\pard\li200\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {produo de clulas e de tecido muscular,}\par\pard\li200\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ou como combustvel para as fu
nes}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {orgnicas vitais
. As pessoas costumam se}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {referir a elas como \uc1\u8220Xcalorias vazias\uc1\u8221X.}\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li0\ri0\sl-253\slmult0 \fs20\cf0\f0\charscalex100\b {ORGNICO(A)}\b0 \par\par
d\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Alimentos orgnicos so os
que foram}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {plantad
os e produzidos com pouco ou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {nenhum uso de pesticidas e fertilizantes}\par\pard\li0\ri0\s
l-333\slmult0 \*\tx1306\*\tx2706\*\tx3986\fs18\cf0\f1\charscalex100 {qumicos }\ta
b \fs18\cf0\f1\charscalex100 {artificiais, }\tab \fs18\cf0\f1\charscalex100 {seg
undo }\tab \fs18\cf0\f1\charscalex100 {padres}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {atualmente regulamentados pelo governo.}\par\pard\l
i0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {De acordo com os padres at
ualmente em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vigor
nos Estados Unidos, os alimentos cujos}\par\pard\sect\sectd\sbknone\pgwsxn5040\p
ghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\m
arglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\c
f0\f1\charscalex100 {ingredientes so pelo menos 95% orgnicos}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {e foram preparados com poucos ou nenhum}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {aditivo qumico art
ificial ou usado em}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {processamento podem ser vendidos com o}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {selo de produto orgnico.}\par\pard\li0\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-25
3\slmult0 \fs18\cf0\f0\charscalex100\b {TOTALMENTE NATURAL}\b0 \par\pard\li200\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {A l i m e n t o s naturais so aqu
eles que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sofreram
pouco ou nenhum processamento.}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1240\*\
tx2440\*\tx3573\*\tx4173\fs18\cf0\f1\charscalex100 {Algumas }\tab \fs18\cf0\f1\c
harscalex100 {pessoas }\tab \fs18\cf0\f1\charscalex100 {gostam }\tab \fs20\cf0\f
1\charscalex100 {de }\tab \fs18\cf0\f1\charscalex100 {comer}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {alimentos totalmente naturais para e
vitar a}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1226\*\tx1813\*\tx3040\*\tx4120\*
\tx4573\fs20\cf0\f1\charscalex100 {ingesto }\tab \fs22\cf0\f1\charscalex100 {de }
\tab \fs20\cf0\f1\charscalex100 {\uc1\u8220Xcalorias }\tab \fs20\cf0\f1\charscal
ex100 {vazias\uc1\u8221X }\tab \fs26\cf0\f1\charscalex100 {e }\tab \fs22\cf0\f1\
charscalex100 {de}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106
\margrsxn13\cols3\colno1\colw1800\colsr-0\colno2\colw1506\colsr-0\colno3\colw161
3\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {substncias }\par\column
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {qumicas }\par\column\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {artificialmente}\par\pard\s
ect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {introduzidas na comida.}\par\pard\li200\r
i0\sl-333\slmult0 \*\tx1920\*\tx2546\fs20\cf0\f1\charscalex100 {Observao: }\tab \f
s22\cf0\f1\charscalex100 {os }\tab \fs20\cf0\f1\charscalex100 {alimentos totalme
nte}\par\pard\li200\ri0\sl-333\slmult0 \*\tx1506\*\tx2346\*\tx3413\fs20\cf0\f1\c
harscalex100 {naturais }\tab \fs22\cf0\f1\charscalex100 {no }\tab \fs20\cf0\f1\ch
arscalex100 {foram }\tab \fs20\cf0\f1\charscalex100 {maciamente}\par\pard\li200\r
i0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {processados, mas isso no quer
dizer que}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sejam
orgnicos. O rtulo totalmente}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {natural pode ser usado com mais liberdade}\par\pard\sect\sectd\sbkn
one\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5

040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li200\ri0\sl-2
26\slmult0 \fs18\cf0\f1\charscalex100 {e no est sujeito a uma regulamentao}\pa
r\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {to estrita quanto a e
xigida pelos produtos}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsx
n106\margrsxn13\cols2\colno1\colw2546\colsr-0\colno2\colw2373\pard\li200\ri0\sl333\slmult0 \*\tx1773\fs20\cf0\f1\charscalex100 {orgnicos. }\tab \fs22\cf0\f1\cha
rscalex100 {Os }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {alimentos totalmente}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {nat
urais foram em geral produzidos com}\par\pard\li200\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {uso de fertilizantes qumicos e pesticidas}\par\pard\
li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {artificiais, a menos que
tambm sejam}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {rot
ulados como orgnicos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs18\cf0\f0\charscale
x100\b {COLESTEROL}\b0 \par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale
x100 {O colesterol uma substncia macia que}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {parece cera, encontrada em algumas}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {gorduras; ele se movimenta
na corrente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sangune
a e penetra nas clulas. O corpo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {produz um pouco de colesterol e o resto vem}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de produtos animais que a pessoa cons
ome,}\par\pard\li0\ri0\sl-333\slmult0 \*\tx693\*\tx2040\*\tx3160\*\tx4280\fs20\c
f0\f1\charscalex100 {por }\tab \fs18\cf0\f1\charscalex100 {exemplo, }\tab \fs18\
cf0\f1\charscalex100 {carnes, }\tab \fs18\cf0\f1\charscalex100 {peixes, }\tab \f
s18\cf0\f1\charscalex100 {ovos,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\ch
arscalex100 {manteiga, queijo e leite integral. O}\par\pard\li0\ri0\sl-333\
slmult0 \*\tx1373\*\tx2120\*\tx3106\*\tx3800\fs18\cf0\f1\charscalex100 {colester
ol }\tab \fs20\cf0\f1\charscalex100 {no }\tab \fs18\cf0\f1\charscalex100 {existe
}\tab \fs20\cf0\f1\charscalex100 {em }\tab \fs18\cf0\f1\charscalex100 {alimentos
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {provenientes de ve
getais.}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn1
73\margbsxn26\pard\li200\ri0\sl-226\slmult0 \*\tx1906\*\tx2613\*\tx3400\fs20\cf0
\f1\charscalex100 {Observao: }\tab \fs22\cf0\f1\charscalex100 {um }\tab \fs22\cf0\
f1\charscalex100 {tipo }\tab \fs20\cf0\f1\charscalex100 {de colesterol,}\par\par
d\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {chamado \uc1\u8220Xcolest
erol bom\uc1\u8221X, necessrio }\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f
1\charscalex100 {sobrevivncia e usado na formao de}\par\pard\li200\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {clulas do corpo e em outras funes}\par\p
ard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {orgnicas importantes.
O \uc1\u8220Xmau colesterol\uc1\u8221X}\par\pard\li200\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {pode empacar nas artrias e bloquear o}\par\pard\li20
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fluxo da corrente sangunea,
provocando}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ataque
s cardacos, se h muitos desses}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {depsitos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li
0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\char
scalex100\b {NDICE DE MASSA CORPORAL (IMC)}\b0 \par\pard\li200\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {O ndice de Massa Corporal (IMC) uma}\par\pard
\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {escala que usa um sistem
a numrico para}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {est
imar quanto a pessoa deveria pesar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {dependendo de sua altura. O IMC }\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {destinado a fornecer uma estimativa
vaga}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {para um gran
de grupo de pessoas ou para}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\c
harscalex100 {populaes inteiras. Quando o IMC usado}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {na avaliao de uma pessoa, em geral}\par

\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn14
6\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {impreciso
por causa dos diversos tipos de}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\
f1\charscalex100 {corpo, como os de constituio esguia, com}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {muita musculatura, ou muito altos.}\
par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Exemplo: Usando o
sistema numrico do}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {IMC, o valor abaixo de 18,5 est abaixo do}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {peso, entre 18,5 e 25 normal, e acima de}\par\pard\
li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {25 tem sobrepeso.}\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {PORCENTAGEM}\b0 \par\p
ard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {O percentual, ou a p
orcentagem, uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {m
aneira de expressar um nmero como uma}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {frao de 100. Porcento significa \uc1\u8220Xa cada}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {cem\uc1\u8221X. Portanto,
50% significa a metade, j}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {que 50 a metade de 100.}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn13\cols3\colno1\colw2546\colsr-0\colno2\colw1040\colsr0\colno3\colw1333\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {
PORCENTAGEM }\b0 \par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f0\charscalex100\b {
CORPORAL}\b0 \par\column\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\
sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs22\cf0\f0\charscalex
100\b {DE }\b0 \par\column\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f0\charscal
ex100\b {GORDURA}\b0 \par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {S u a p
orcentagem de gordura corporal }\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {uma medida da quantidade de gordura que}\par\pard\sect\sec
td\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\
pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0
\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {voc tem no corpo, expressa como
uma}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {porcentagem de
seu peso total. Esta uma}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {medida mais precisa de gordura do que o}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {IMC, uma vez que mede diretamente a}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {gordura da pessoa s
eja qual for o tipo de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {corpo que ela tem, ou seu peso em}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {msculos, fatores que no so considerados}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {no IMC.}\par\pard\li200\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {Observao: a quantidade de gordura que}\par
\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {seu corpo precisa
para realizar as funes}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {orgnicas bsicas para viver de 2% a 4%}\par\pard\li200\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {para homens e de 10% a 12% para}\par\pard\li200
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mulheres.}\par\pard\li0\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\
sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {SOBREPESO}\b0 \par\pard\li200\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {Estar acima do peso (ter sobrepeso
)}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {significa que a
pessoa tem mais gordura do}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {que considerado saudvel.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pg
hsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn666\pard\li0\ri0\sl-226\slmu
lt0 \fs20\cf0\f0\charscalex100\b {OBESIDADE}\b0 \par\pard\li200\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {A pessoa obesa tem tanta gordura extra}\par\
pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {que extremamente provv
el que essa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gordu

ra exera efeitos adversos sobre a}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0

\f1\charscalex100 {sade e torne a pessoa propensa a sofrer}\par\pard\li0\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {vrios tipos de doena. Ser obeso
ter um}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {IMC acim
a de 30 ou ter mais de 32% de}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0
\f1\charscalex100 {gordura corporal, no caso de mulheres, ou}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {25%, no caso dos homens.}\par\pa
rd\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\m
argbsxn53\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-533\slmult0 \fs50\cf0
\f1\charscalex100 {5}\par\pard\li306\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li306
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li306\ri0\sl-386\slmult0 \fs32\cf0\f1\cha
rscalex100 {OS 6 MAIORES MITOS E}\par\pard\li200\ri0\sl-466\slmult0 \fs32\cf0\f1
\charscalex100 {ERROS DA CONSTRUO}\par\pard\li760\ri0\sl-466\slmult0 \fs32\cf0\f1\
charscalex100 {DA MUSCULATURA}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li0\ri0\sl-240\slmult0 \fs16\cf0\f1\charscalex100 {DE CADA DEZ HOME
NS}\fs18\cf0\f1\charscalex100 { que voc v treinando}\par\pard\li0\ri0\sl-333\s
lmult0 \fs16\cf0\f1\charscalex100 {na academia, nove no fazem os exerccios}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corretamente. Em alg
uns casos, eu nem me}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{daria ao trabalho de sair da cama de manh}\par\pard\li0\ri0\sl-346\slmult0 \fs1
8\cf0\f1\charscalex100 {se fosse para fazer aquelas sequncias}\par\pard\sect
\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn
40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {daquele jeito.}\par\p
ard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Em geral, eles esto
seguindo programas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{que leram em revistas ou na internet, que}\par\pard\li0\ri0\sl-333\slmul
t0 \fs16\cf0\f1\charscalex100 {souberam por algum amigo ou que algum}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {instrutor ensinou. Na
realidade, esto}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {em
pacados numa rotina que no lhes}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f
1\charscalex100 {proporciona nenhum ganho, ou s oferece}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {ganhos pequenos e custa de grande
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {esforo.}\par\pard\l
i200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {A maioria dos homens aum
enta a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quantidade
de erros em seu treinamento}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {comendo de maneira incorreta: ou comem}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {demais, ou de menos, ou nos interva
los}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {errados, sem
ingerir a quantidade e a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {espcie necessria de macronutrientes, alm}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {de cometerem vrios outros erros que}\par\pard\l
i0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {comprometem a musculatura.
Comer com o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {objet
ivo de obter o mximo ganho muscular}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {e a maior perda possvel de gordura significa}\par\pard\sect\sectd
\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\par
d\li0\ri0\sl-226\slmult0 \*\tx1813\*\tx2960\*\tx3426\fs20\cf0\f1\charscalex100 {
simplesmente }\tab \fs20\cf0\f1\charscalex100 {atender }\tab \fs26\cf0\f1\charsc
alex100 {a }\tab \fs20\cf0\f1\charscalex100 {necessidades}\par\pard\li0\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {nutricionais precisas segundo um prog
rama}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {preciso (e no
h nada difcil em fazer isso;}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {basta fazer as coisas com exatido.)}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Por isso, vou fazer um intervalo aqui para}\

par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mencionar os seis mi

tos e erros mais comuns}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {na construo de massa muscular magra}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {porque h boas chances de voc ter sido}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vtima de um ou mais desses
erros em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {algum mo
mento de sua vida (e, se no caiu}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn66
13\marglsxn106\margrsxn13\cols4\colno1\colw840\colsr-0\colno2\colw1520\colsr-0\c
olno3\colw1226\colsr-0\colno4\colw1333\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\
charscalex100 {em }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {nenhuma }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {dessas }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
armadilhas,}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margr
sxn13\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {provavelmente porq
ue voc muito novo,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {o
que de fato significa uma grande}\par\pard\li0\ri0\sl-333\slmult0 \fs16\c
f0\f1\charscalex100 {vantagem no seu caso: voc pode comear}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {do jeito certo!).}\par\pard\li0\ri0\
sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charsc
alex100 {Mito & erro n 1: mais sequncias}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf
0\f1\charscalex100 {= mais crescimento}\par\pard\sect\sectd\sbknone\pgwsxn5040\p
ghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\m
arglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {No sei como
voc se sente, mas eu}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscale
x100 {detesto treinos longos. Quem quer ficar duas}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {horas na academia, todo dia? Somente os}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {superdedicados novat
os que ainda acham}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {que na torturante dcima stima repetio }\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {que acontece o crescimento, ou os}\par\pard\li0\ri0\sl-34
6\slmult0 \*\tx1546\*\tx2373\*\tx3613\*\tx4306\fs18\cf0\f1\charscalex100 {obceca
dos }\tab \fs20\cf0\f1\charscalex100 {que }\tab \fs18\cf0\f1\charscalex100 {gost
am }\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1\charscalex100 {fazer}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {agachamentos at o na
riz sangrar e levantar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {peso at vomitar (, esses sujeitos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {realmente existem nas academias...).}\par\pard\li200\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {O fato que um excesso de repeties
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {pode, de fato,
provocar uma overdose no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {treinamento, o que no s o priva do}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {crescimento muscular almejado e faz voc se}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sentir esgotado e letrgico c
omo ainda pode}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {efet
ivamente provocar perda de massa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {muscular. S im, isso mesmo: duas horas de}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {um treino intenso levantando peso
pode}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\m
argtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {re
almente fazer voc encolher e ficar mais}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {fraco. Em termos simples, fazendo isso voc}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {est rompendo fibras musculare
s numa}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {intensidade
muito maior do que seu corpo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {tem condies de recuperar num nvel ideal.}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {Naturalmente, voc tambm no quer}\par\pard\l
i0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {treinar de menos, fazendo muit
o pouco, e }\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {por iss

o que este livro prope treinos com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c

f0\f1\charscalex100 {pesos destinados a obter a mxima carga e}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {estimulao muscular que seu corpo po
de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {recuperar com ef
icincia.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Mais seq
uncias tambm significam mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {tempo se exercitando, claro, e isso tambm}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {pode ser tornar prejudicial. Conforme voc}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treina, seu corpo
vai liberando hormnios}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {como a testosterona, o hormnio do}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {crescimento e insulina. Todos eles induzem}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {crescimento muscular, ma
s, em resposta ao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{estresse fsico, seu corpo tambm libera um}\par\pard\sect\sectd\sbkpage\pgwsxn504
0\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\s
lmult0 \fs20\cf0\f1\charscalex100 {hormnio chamado cortisol. Este ajuda a}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {aumentar os nveis d
e acar no sangue e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{combate inflamaes, porm o cortisol}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {tambm atrapalha a capacidade que o corpo}\par\pard\li0\ri0\sl333\slmult0 \fs16\cf0\f1\charscalex100 {tem de usar corretamente a protena;
com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {isso, o cresci
mento muscular interrompido.}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\chars
calex100 {Uma das melhores maneiras de controlar o}\par\pard\li0\ri0\sl-33
3\slmult0 \*\tx1093\fs20\cf0\f1\charscalex100 {cortisol }\tab \fs20\cf0\f1\chars
calex100 { fazer sesses de treinamento}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {breves.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {Pesquisas cientficas como uma realizada}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {pela Universidade de KwaZulu-Natal, na}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {frica do Sul, demonst
raram que treinos com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {pesos que durem entre 45 e 60 minutos}\par\pard\li0\ri0\sl-333\slmult0
\*\tx1373\*\tx2213\*\tx3880\fs18\cf0\f1\charscalex100 {oferecem }\tab \fs20\cf0
\f1\charscalex100 {uma }\tab \fs18\cf0\f1\charscalex100 {estimulao }\tab \fs18\cf0
\f1\charscalex100 {muscular}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {adequada ao mesmo tempo em que}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {maximizam a produo de testosterona e}\par\pard\li0\
ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {minimizam a produo de cortisol.
Sesses}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de exerccio
s aerbicos entre 30 e 45}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {minutos mostraram-se a melhor opo pelas}\par\pard\sect\sectd\sbkpage\pgw
sxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\ri0\sl
-226\slmult0 \fs18\cf0\f1\charscalex100 {mesmas razes. A nutrio aps o treino }
\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {uma parte muito
importante do controle do}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\chars
calex100 {cortisol tambm, mas falaremos disso mais}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {adiante.}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {O bsico que, se seu programa de}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {levantamento for montado corre
tamente,}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {voc pode
registrar ganhos impressionantes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {de massa muscular praticando apenas de 45}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {a 60 minutos por dia.}\par\pard\li0\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charsca
lex100 {Mito e erro n 2: voc tem de}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\
charscalex100 {sentir que est \uc1\u8220Xqueimando\uc1\u8221X}\par\pard\li200\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\cf0\f1\charsca
lex100 {Quantas vezes voc j no ouviu parceiros}\par\pard\li0\ri0\sl-333\slmult0 \fs

20\cf0\f1\charscalex100 {de treino gritando um para o outro \uc1\u8220XTem de}\p

ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {queimar!\uc1\u8221X,
ou \uc1\u8220XMais trs repeties!\uc1\u8221X. Eles}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {acham que forar ou aumentar o nmero de}\par\pard\
li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {repeties at a dor se tornar
insuportvel}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\marg
rsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscale
x100 {oferece o mximo crescimento muscular. \uc1\u8220XSe}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {no doer, no adianta\uc1\u8221X, certo? Errad
o. Essa }\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {provavelmen
te a pior das falcias populares.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {A sensao de msculo \uc1\u8220Xqueimando\uc1\u8221X e}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {repeties interminveis no so o m
elhor}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {caminho para
aumentar a massa muscular.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {Quando o msculo d a sensao de estar}\par\pard\li0\ri0\sl-346\slmult0 \fs16
\cf0\f1\charscalex100 {queimando, o que voc est sentindo , na}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {realidade, um acmulo de cido lt
ico nas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {fibras mu
sculares, que aumentar conforme}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {voc contrai os msculos repetidamente. O}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {cido ltico de fato desencadeia o que
se}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {conhece como
\uc1\u8220Xcascata anablica\uc1\u8221X, um}\par\pard\li0\ri0\sl-333\slmult0 \fs
16\cf0\f1\charscalex100 {verdadeiro coquetel de hormnios indutores}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de crescimento, mas quando o
nvel do cido}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ltico so
be demais as pesquisas tm}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\chars
calex100 {comprovado que ele efetivamente detm o}\par\pard\li0\ri0\sl-346\sl
mult0 \fs18\cf0\f1\charscalex100 {crescimento e causa rupturas no tecido}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {muscular. Assim, por
mais essa razo ainda,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\margtsxn146\margbsxn13\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\c
harscalex100 {quando os rapazes passam suas duas horas}\par\pard\li0\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {na academia se matando com sequnci
as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {interminveis de
repeties, eles esto se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {proporcionando muito mais danos do que}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {ganhos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {Ento, o que que leva ao mximo}\par\pard\li0\ri0\sl-346
\slmult0 \*\tx1600\*\tx3000\*\tx3466\*\tx4706\fs20\cf0\f1\charscalex100 {crescim
ento }\tab \fs20\cf0\f1\charscalex100 {muscular? }\tab \fs24\cf0\f1\charscalex10
0 {A }\tab \fs20\cf0\f1\charscalex100 {resposta }\tab \fs28\cf0\f1\charscalex100
{}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sobrecarga, e sob
re isso falaremos com mais}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {detalhes daqui a pouco.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\p
ar\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Mito e erro n 3: perde
r tempo}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {com exerccio
s errados}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426
\slmult0 \fs18\cf0\f1\charscalex100 {Caso voc no saiba, a maior parte do que}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sua academia oferece
em termos de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {enge
nhocas e mquinas para exerccios no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {serve para nada. Por qu? Porque esses}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {aparelhos simplesmente no estimulam os}\
par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsx
n173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {msculos
do mesmo modo que os pesos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {livres. (Pesos livres, a propsito, so objetos}\par\pard\li0\ri0\sl-34

6\slmult0 \fs18\cf0\f1\charscalex100 {como halteres, barras com anilhas, po

lias}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ajustveis e sr
ies com barras para}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {agachamento, que trabalham a musculatura}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {das costas e podem ser feitas no espao}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {tridimensional.)}\par\pa
rd\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Existe algo peculiarment
e eficiente quando}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
voc fora o corpo a manipular algum peso}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {livre contra a fora da gravidade. Ningum j}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ficou com um trax espetacular
somente}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {malhando
nas mquinas (por exemplo, Pec}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {Deck e Leg Press): esse sujeito usou barras}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {com anilhas e halteres.}\par\pard\li200\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Mais especificamente, os exercci
os de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {maior eficcia
para aumentar a musculatura}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {so os chamados exerccios compostos, que}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {recebem esse nome porque envolvem o uso}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de mltiplos grupos muscul
ares. Entre os}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\
margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\chars
calex100 {exerccios compostos temos o agachamento,}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {o levantamento terra e o supino reto. O}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {oposto do exerccio
composto o exerccio}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{isolado, que envolve somente um grupo}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {muscular. Entre os exemplos desse tipo de}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerccio temos os cabos de
trao, a flexo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {de brao
s com halteres e a extenso de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {pernas.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {Numerosos estudos cientficos confirmam}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {os benefcios dos exerccios compostos em}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comparao com os isolados.
Um desses}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {estudos
foi realizado na Universidade}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {Estadual Ball, em 2000, nas seguintes}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {condies: dois grupos de homens treinaram}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {com pesos durante de
z semanas. O grupo 1}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{realizou quatro exerccios compostos para}\par\pard\li0\ri0\sl-346\slmult0 \
fs20\cf0\f1\charscalex100 {tronco, e o grupo 2 fez os mesmos}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerccios, adicionando outros
(exerccios}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {isolados
) de flexo para a fora de bceps e}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn661
3\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs2
0\cf0\f1\charscalex100 {extenso para trceps. Aps o perodo do}\par\pard\li0\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {treino, os dois grupos aumentara
m em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {termos de fora
e tamanho, mas quem voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {acha que apareceu com braos maiores? A}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {resposta : ningum. O treino adicional}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {isolado do grupo 2 no surtiu
nenhum efeito}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {adici
onal de aumento da circunferncia do}\par\pard\li0\ri0\sl-333\slmult0 \fs16\c
f0\f1\charscalex100 {brao ou de sua fora. O resultado final foi:}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sobrecarregando o sistema
como um todo,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {vo

c faz tudo crescer.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100

{Charles Poliquin, instrutor de atletas de}\par\pard\li0\ri0\sl-346\slmult
0 \fs16\cf0\f1\charscalex100 {nvel mundial como os que disputam Jogos}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Olmpicos, alm de esport
istas profissionais,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {gosta de repetir que, para aumentar at 3}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {cm no tamanho dos braos, voc tem de}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ganhar 5 kg de msculo.
O que ele est}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ten
tando deixar claro que o modo mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {eficaz de construir um corpo grande e forte }\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {recorrendo a um treino com
sobrecarga, e}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\ma
rgrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charsca
lex100 {no com um trabalho de exerccios}\par\pard\li0\ri0\sl-346\slmult0 \fs1
6\cf0\f1\charscalex100 {localizados. Se seu programa de treino com}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pesos no est montado em
funo de}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1600\*\tx2920\*\tx3800\fs18\cf0\f1
\charscalex100 {sequncias }\tab \fs18\cf0\f1\charscalex100 {intensas }\tab \fs20\
cf0\f1\charscalex100 {com }\tab \fs18\cf0\f1\charscalex100 {exerccios}\par\pard\l
i0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {compostos, voc s est consegui
ndo uma}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {frao dos gan
hos possveis.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Ao
mesmo tempo, no estou dizendo que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {flexes de cotovelo e extenses de cotovelo}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {para trceps sejam completamente inteis
.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Descobri que al
guns exerccios isolados,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {quando incorporados adequadamente numa}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {rotina de treinamento (usando a quantidade}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {certa de peso e volume
\uc1\u8212X quer dizer, o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\cha
rscalex100 {nmero total de repeties \uc1\u8212X por treino na}\par\pard\li0\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {academia), de fato ajudam a
fortalecer seu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {cor
po e aumentar-lhe o tamanho. Portanto,}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {voc ir encontrar alguns exerccios isolados}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no meu programa de treinamento, ma
s eles}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {raramente so
o ponto principal do trabalho.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn661
3\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \f
s18\cf0\f1\charscalex100 {Os homens que cometem o erro de fazer}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerccios ineficazes geralm
ente acreditam}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {em
outro mito, a saber, a mentira de que }\par\pard\li0\ri0\sl-333\slmult0 \*\tx1226
\*\tx2386\*\tx4600\fs18\cf0\f1\charscalex100 {preciso }\tab \fs18\cf0\f1\charsca
lex100 {mudar }\tab \fs18\cf0\f1\charscalex100 {constantemente }\tab \fs24\cf0\f
1\charscalex100 {as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{sequncias de treinamento para ter ganhos.}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {Isso um absurdo completo, mascateado}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {por quem tem noes muito precrias
do}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {trabalho fsico.
Voc faz academia para ficar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {maior e mais forte, e isso pede apenas trs}\par\pard\sect\sectd\sbknone\
pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols4\colno1\colw1253\colsr-0\colno
2\colw1493\colsr-0\colno3\colw1480\colsr-0\colno4\colw693\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {coisas }\par\column\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {simples: }\par\column\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {levantar }\par\column\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {pesos}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn66

13\marglsxn106\margrsxn13\cols3\colno1\colw2573\colsr-0\colno2\colw1600\colsr-0\
colno3\colw746\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {progressi
vamente }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mai
ores, }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {comer
}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\
li0\ri0\sl-333\slmult0 \*\tx1746\*\tx2200\*\tx3853\fs20\cf0\f1\charscalex100 {co
rretamente }\tab \fs26\cf0\f1\charscalex100 {e }\tab \fs20\cf0\f1\charscalex100
{proporcionar }\tab \fs20\cf0\f1\charscalex100 {descanso}\par\pard\li0\ri0\sl-34
6\slmult0 \fs20\cf0\f1\charscalex100 {suficiente ao seu corpo.}\par\pard\li200\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Mudar regularmente o tipo de
exerccios}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {simplesmen
te no necessrio, porque o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\chars
calex100 {objetivo que voc tem em mente limita os}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {exerccios que voc deve realizar. Se voc}
\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {pretende construir
uma slida base geral de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {musculatura, deve executar os mesmos tipos}\par\pard\sect\sectd\sbknone\pgws
xn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghs
xn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0
\fs20\cf0\f1\charscalex100 {de movimento todas as semanas, num}\par\pard\l
i0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {trabalho que dever incluir
exerccios de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {agacha
mento, levantamento terra, desde}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {supino, uso de halteres, desenvolvimento}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {com barra, entre outros. Se fize
r esses}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1493\*\tx3480\*\tx4306\fs20\cf0\f
1\charscalex100 {exerccios }\tab \fs20\cf0\f1\charscalex100 {corretamente, }\tab
\fs22\cf0\f1\charscalex100 {sua }\tab \fs20\cf0\f1\charscalex100 {fora}\par\pard\
li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {aumentar em alta velocidade
e voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ganhar mass
a muscular mais depressa do}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {que achou que fosse possvel.}\par\pard\li200\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {Se voc j tem bastante experincia com}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {levantamento de peso, e agora
est}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {interessado em
esculpir alguns grupos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {musculares especficos por causa de alguma}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {competio ou por razes estticas, ento}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dever montar uma rotina de tr
einamento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {diferente
, mas, novamente, as variveis a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f
1\charscalex100 {serem consideradas so os pesos e as}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {repeties, no um cardpio variado de}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {exerccios.}\par\pard\sect
\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn
13\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-333\slmult0 \fs
26\cf0\f1\charscalex100 {Mito & erro no 4: levantar peso}\par\pard\li0\ri0\sl-37
3\slmult0 \fs26\cf0\f1\charscalex100 {como um tonto}\par\pard\li200\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs20\cf0\f1\charscalex100 {U
ma das coisas mais aflitivas de se ver em}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {academias so as hordas de narcisistas}\par\pard\li0\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {levantadores de peso se exibin
do em}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {movimentos
espsticos com uma expresso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {de abandono e entrega sem limites. Fico}\par\pard\li0\ri0\sl-346\
slmult0 \fs18\cf0\f1\charscalex100 {agoniado de tanta pena e de tambm}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {antecipar a quantidade d
e leses que podem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {so
frer a qualquer momento.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca

lex100 {Embora isso possa parecer mais uma}\par\pard\li0\ri0\sl-333\slmult0

\fs18\cf0\f1\charscalex100 {generalizao chocante, no deixa de ser}\par\pard\l
i0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {verdade. A maioria dos levanta
dores de peso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no tem
a menor noo de qual a maneira}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {adequada de fazer esse tipo de exerccio.}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {Essa ignorncia sabota os ganhos que}\pa
r\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn2
00\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {poderiam
ter, causa desgastes e leses}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {desnecessrios em ligamentos, tendes e}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {articulaes, e abre a porta para danos}\par
\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {debilitantes (especialm
ente porque os pesos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{exigem muito de ombros, cotovelos, joelhos}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {e da regio lombar).}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Alguns desses homens simplesmente no}\par\pard\li
0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {tm outras informaes, e h os q
ue esto}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {mais inter
essados em ficar com boa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {aparncia do que em consolidar ganhos}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {reais. Voc no vai cair numa armadilha}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dessas. Voc ir realizar os
exerccios numa}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {forma
perfeita e, embora os pesos que ir}\par\pard\li0\ri0\sl-346\slmult0 \fs16
\cf0\f1\charscalex100 {usar possam ser mais leves do que os dos}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {bufadores e suadores de
planto, eles}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acaba
ro se perguntando, bem baixinho, por}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {que que voc tem uma aparncia to}\par\pard\li0\ri0\sl-346\sl
mult0 \fs20\cf0\f1\charscalex100 {melhor.}\par\pard\sect\sectd\sbkpage\pgwsxn504
0\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li0\ri0\sl-426\slmult0 \fs26\cf0\f1\charscalex100 {Mit
o & erro no 5: levantando peso}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\cha
rscalex100 {como um beb choro}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li200\ri0\sl-426\slmult0 \fs18\cf0\f1\charscalex100 {Construir um corpo esp
etacular um \uc1\u8220Xp}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {no saco\uc1\u8221X. Custa um tempo considervel,}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {muito esforo, disciplina e dedicao. No
}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {importa o que a
s pessoas lhe digam: no }\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {nada fcil.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{A bem da verdade, a maioria dos sujeitos}\par\pard\li0\ri0\sl-333\slmul
t0 \fs16\cf0\f1\charscalex100 {gosta mesmo de treinar como se fossem}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {bebs chores. No querem
fazer esforo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {demai
s. E, naturalmente, o corpo deles no}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {vai mudar muito. Todo dia eles chegam}\par\pard\li0
\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {como uma cpia exata do dia
anterior.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Depois d
e algum tempo, desanimados e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {frustrados, acabam desistindo.}\par\pard\li200\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {Bom, na verdade, esto se entregando a}\par\pard
\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {um de nossos instintos mais
primitivos. Ns,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\ma
rgrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charsca
lex100 {humanos, instintivamente evitamos a dor e o}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {desconforto e buscamos o prazer e o bem}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {estar na vida. Mas
, se permitirmos que essa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal

ex100 {propenso determine o ritmo de nosso}\par\pard\li0\ri0\sl-333\slmult0

\fs20\cf0\f1\charscalex100 {trabalho fsico, estamos arruinados.}\par\pard\li200\r
i0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {\uc1\u8220XMalhar\uc1\u8221X do
jeito certo um pouco}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {contrrio ao nosso instinto. uma atividade}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {intensa e desconfortvel. s vezes voc}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {simplesmente no quer fazer aq
uele ltimo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {exerccio.
s vezes se arrepia s de lembrar}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\cha
rscalex100 {que ainda tem mais uma srie de}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {agachamentos. Msculos doloridos podem}\par\pard\l
i0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {ser uma fonte de aborrecimento
. s vezes as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {articul
aes e os tendes doem mesmo. No}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {entanto, todas essas coisas so somente}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {uma parte do jogo e, se voc se fora
r a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {perseverar e
decidir que seu corpo IR}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\chars
calex100 {atingir as metas que voc se estipulou,}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {ento ter grandes ganhos e ponto final.}\par\par
d\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\ma
rgbsxn13\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-333\slmul
t0 \fs26\cf0\f1\charscalex100 {Mito e erro no 6: comer para}\par\pard\li0\ri0\sl
-373\slmult0 \fs26\cf0\f1\charscalex100 {continuar pequeno ou engordar}\par\pard
\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs20\cf0\
f1\charscalex100 {Como provvel que voc j tenha ouvido}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {falar, voc cresce fora da academia, e isso
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exige descanso s
uficiente e uma nutrio}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {adequada. Muitos homens fazem essas duas}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {coisas do jeito errado: exageram nos treinos}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {e no comem calorias suficien
tes (ou comem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {demai
s), no ingerem protenas suficientes}\par\pard\li0\ri0\sl-333\slmult0 \*\tx680\
*\tx1893\*\tx3146\*\tx4266\fs20\cf0\f1\charscalex100 {(ou }\tab \fs18\cf0\f1\cha
rscalex100 {ingerem }\tab \fs18\cf0\f1\charscalex100 {demais), }\tab \fs18\cf0\f
1\charscalex100 {comem }\tab \fs18\cf0\f1\charscalex100 {maus}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {carboidratos e gorduras, e no org
anizam}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nem os horrio
s, nem as doses corretas das}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\chars
calex100 {refeies.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
Se voc no comer calorias suficientes e}\par\pard\li0\ri0\sl-333\slmult0 \*\t
x706\*\tx1693\*\tx3080\*\tx4706\fs22\cf0\f1\charscalex100 {no }\tab \fs20\cf0\f1\
charscalex100 {ingerir }\tab \fs20\cf0\f1\charscalex100 {protenas, }\tab \fs20\cf
0\f1\charscalex100 {carboidratos }\tab \fs28\cf0\f1\charscalex100 {e}\par\pard\l
i0\ri0\sl-333\slmult0 \*\tx1386\*\tx2106\*\tx3160\*\tx3880\fs18\cf0\f1\charscale
x100 {gorduras }\tab \fs20\cf0\f1\charscalex100 {ao }\tab \fs18\cf0\f1\charscale
x100 {longo }\tab \fs20\cf0\f1\charscalex100 {do }\tab \fs18\cf0\f1\charscalex10
0 {dia, voc}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrs
xn13\margtsxn200\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex1
00 {simplesmente no cresce. No importa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {quanto voc se empenhe nos levantamentos}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {de peso; se voc no comer o suficiente, no
}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {ganhar msculos com
o almeja. Por outro}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {lado, se comer calorias em excesso, alm de}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {muitos carboidratos e gorduras ruins, e no}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {souber como dimensiona
r suas refeies}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {adeq

uadamente, pode at aumentar a}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\c

harscalex100 {massa muscular, mas ficar escondido}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {debaixo de uma feia e desnecessria manta}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de gordura.}\par\pard\li2
00\ri0\sl-333\slmult0 \*\tx1426\*\tx2306\*\tx3200\*\tx4173\fs18\cf0\f1\charscale
x100 {Quando }\tab \fs18\cf0\f1\charscalex100 {voc }\tab \fs18\cf0\f1\charscalex1
00 {sabe }\tab \fs18\cf0\f1\charscalex100 {como }\tab \fs18\cf0\f1\charscalex100
{comer}\par\pard\li0\ri0\sl-333\slmult0 \*\tx2133\*\tx3226\*\tx4093\fs18\cf0\f1
\charscalex100 {adequadamente, }\tab \fs18\cf0\f1\charscalex100 {porm, }\tab \fs1
8\cf0\f1\charscalex100 {pode }\tab \fs18\cf0\f1\charscalex100 {ganhar}\par\pard\
li0\ri0\sl-346\slmult0 \*\tx1386\*\tx2133\*\tx3746\fs20\cf0\f1\charscalex100 {msc
ulos }\tab \fs22\cf0\f1\charscalex100 {em }\tab \fs20\cf0\f1\charscalex100 {quan
tidade }\tab \fs20\cf0\f1\charscalex100 {espantosa}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {continuando magro enquanto isso, e pode}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perder camadas de g
ordura ao mesmo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {t
empo em que mantm ou at aumenta a}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf
0\f1\charscalex100 {massa muscular.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghs
xn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-426\slmult0 \fs26\cf0\f1\charscalex100 {Em suma}\
par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \f
s20\cf0\f1\charscalex100 {Voc acaba de ficar sabendo qual o}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {caminho para a tortura de tr
abalhar a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {construo
da musculatura: ficar malhando}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {horas e horas na academia, fazer uma}\par\pard\li0\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {tonelada de sries para sentir o corp
o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xqueima
ndo\uc1\u8221X, fazer os exerccios errados e}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {de modo errado, no se empenhar o}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {suficiente e comer do jeito err
ado.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Esses erros
so os responsveis por uma}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\char
scalex100 {incrvel srie de frustraes, desnimos,}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {confuses e falta de resultados. So a razo}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {essencial pela qual a maiori
a dos homens}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no t
em os ganhos esperados, e acaba}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {desistindo.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\ch
arscalex100 {Bom, se isso fazer tudo errado, como}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {fazer certo para aumentar a musculatu
ra?}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn133\m
argtsxn146\margbsxn666\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {C
ontinue lendo e voc vai descobrir.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn13\margtsxn160\margbsxn80\pard\li2280\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li22
80\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li2280\ri0\sl-533\slmult0 \fs50\cf0\f1\charscalex100 {6}\par\pard\li266\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li266\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li266\ri0\sl-386\slmult0 \fs34\cf0\f1\charscalex100 {A VERDADEIRA CINCIA}\par\par
d\li146\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {DO AUMENTO MUSCULAR}\par\
pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \f
s16\cf0\f1\charscalex100 {AS LEIS DO CRESCIMENTO}\fs20\cf0\f1\charscalex100 {
muscular so to}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {ce
rtas, observveis e irrefutveis quanto as}\par\pard\li0\ri0\sl-333\slmult0 \fs
16\cf0\f1\charscalex100 {leis da Fsica. Quando voc lana uma bola}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {no ar, ela cai. Quando vo

c adota os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {procedi

mentos corretos dentro e fora da}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {academia, seus msculos crescem. }\par\pard\sect\sectd\sbkpa
ge\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\
ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {realmente simples assim e ess
as leis so}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {vlidas,
independentemente de voc se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {achar um sujeito com dificuldades para}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {ganhar msculos.}\par\pard\li200\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {Esses princpios foram conhecidos e}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seguidos durante dcadas
por algumas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {pessoa
s que construram o melhor fsico que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {j se viu. Algumas dessas leis contradizem}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {frontalmente vrias coisas que voc j leu
ou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ouviu, mas, feli
zmente, no exigem nenhum}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {salto de f, nem nenhuma reflexo. So leis}\par\pard\li0\ri0\sl-346\slmult0 \fs2
0\cf0\f1\charscalex100 {de ordem prtica. Se voc as seguir, obter}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {resultados imediatos. Assim que
comprovar}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {como ela
s funcionam com voc, saber que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {so verdadeiras.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Primeira lei do crescim
ento}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {muscular: os ms
culos crescem}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\mar
grsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\charscal
ex100 {apenas se forem forados a isso}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li200\ri0\sl-413\slmult0 \fs18\cf0\f1\charscalex100 {Essa uma lei
que pode parecer bvia e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsc
alex100 {nem merecer ser explicitada, mas, confie em}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {mim: a maioria das pessoas simplesmente}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no percebe isso. Q
uando levanta pesos,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {voc na realidade est provocando mnimas}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {laceraes (microlaceraes) nas fibras}\par\pard\li0\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {musculares que, depois, o corpo r
ecupera,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {adaptando
os msculos a enfrentar melhor o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\cha
rscalex100 {estmulo que causou aquela leso. Esse o}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {processo por meio do qual os msculos}\
par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols3\c
olno1\colw1506\colsr-0\colno2\colw2360\colsr-0\colno3\colw1053\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {crescem }\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {hipertrofia).}\par\column\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {(cientificamente }\par\column\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {chamado}\par\pard\sect\sectd\sbknone\pgwsxn
5040\pghsxn6613\marglsxn106\margrsxn13\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {Se o exerccio fsico provoca um nmero}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {muito pequeno de microlaceraes nas}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {fibras, ento o resulta
do ser um pequeno}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{crescimento muscular, porque o corpo vai}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {entender que no precisa aumentar o}\par\pard\sec
t\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbk
page\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn40\pard\li
0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {msculo para enfrentar novamen
te um}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {estmulo to i
rrisrio. Se o exerccio fsico}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char

scalex100 {provoca um excesso de microlaceraes,}\par\pard\li0\ri0\sl-333\slmul

t0 \fs18\cf0\f1\charscalex100 {ento o corpo no conseguir recuperar}\par\pard\l
i0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {todas as fibras lesionadas,
e o crescimento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{muscular ser interrompido. Se os exerccios}\par\pard\li0\ri0\sl-346\slmult0 \fs18
\cf0\f1\charscalex100 {fsicos causam uma quantidade substancial}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de microlaceraes, mas o corpo no re
cebe}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nutrio nem des
canso suficiente, ento o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {crescimento muscular no pode ocorrer.}\par\pard\li200\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {Para que acontea o melhor crescimento}\par\pard\
li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {muscular possvel, voc deve
trabalhar com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {peso
s de tal maneira que cause um nvel}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {ideal de microlaceraes, proporcionando ao}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seu organismo depois o alimento de qu
e ele}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {necessita pa
ra crescer, alm do repouso}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\char
scalex100 {necessrio.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\margtsxn173\margbsxn80\pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\c
harscalex100 {Segunda lei do crescimento}\par\pard\li0\ri0\sl-373\slmult0 \fs26\
cf0\f1\charscalex100 {muscular: os msculos crescem}\par\pard\li0\ri0\sl-373\slmul
t0 \fs26\cf0\f1\charscalex100 {por sobrecarga, no por fadiga ou}\par\pard\li0\ri0
\sl-360\slmult0 \fs26\cf0\f1\charscalex100 {\uc1\u8220Xinchando\uc1\u8221X}\par\
pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs20\
cf0\f1\charscalex100 {Embora muitos homens pensem que a}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {sensao de queimao nos msculos }\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {indcio de um trabalho in
tenso, capaz de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {a
umentar sua musculatura, na realidade}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {essa sensao no indica o melhor exerccio}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {possvel. A \uc1\u8220Xqueimao\uc1\u8221X
simplesmente o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
resultado de uma injeo de cido ltico nos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {msculos, produzido quando o msculo}\par\pard\li0\ri0\sl-346\
slmult0 \fs18\cf0\f1\charscalex100 {queima seu estoque de energia. O acido
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ltico diz para o co
rpo que ele deve comear}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {a produzir hormnios anablicos, mas um}\par\pard\li0\ri0\sl-333\slmult0 \*
\tx1186\*\tx1813\*\tx2733\fs20\cf0\f1\charscalex100 {excesso }\tab \fs22\cf0\f1\
charscalex100 {de }\tab \fs20\cf0\f1\charscalex100 {cido }\tab \fs20\cf0\f1\chars
calex100 {ltico atrapalha o}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charsc
alex100 {crescimento do msculo e faz os tecidos se}\par\pard\sect\sectd\sb
kpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\l
i0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {decomporem.}\par\pard\li200\ri
0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220XInchar\uc1\u8221X os ms
culos tambm no ajuda}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {seu futuro crescimento. A sensao de que}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {eles esto \uc1\u8220Xinchados\uc1\u8221X quando v
oc treina}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {decorre
do sangue que est \uc1\u8220Xpreso\uc1\u8221X nos}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {msculos e, embora essa sensao seja}\par\par
d\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {animadora do ponto de v
ista psicolgico, e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{alguns estudos tenham demonstrado que}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {pode ajudar na sntese de protenas (esse }\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {o processo no qual as clulas fab
ricam}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {protenas), se
ntir os msculos \uc1\u8220Xinchados\uc1\u8221X}\par\pard\li0\ri0\sl-346\slmult
0 \fs16\cf0\f1\charscalex100 {no um fator primrio para o crescimento}\par\p

ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {da musculatura.}\par\pard

\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Ento, o que desencadeia
o crescimento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dos
msculos? A sobrecarga. Os msculos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {precisam ter um motivo inconfundvel para}\par\pard\li0\ri0
\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {crescer, e a sobrecarga o melh
or deles.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Isso que
r dizer pesos grandes e sries curtas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {e intensas de repeties relativamente}\par\pard\sect\sectd\sbk
page\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li
0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {pequenas. Esse tipo de treino o
ferece o teor}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ideal
de microlaceraes para que haja}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {ganhos em termos de fora e aumento da}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {massa, forando o corpo a se adaptar.}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Sries muito curtas,
sries gigantes e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{supersries so para a tropa que devora}\par\pard\li0\ri0\sl-346\slmult0 \fs2
0\cf0\f1\charscalex100 {informaes de revistas e os \uc1\u8220Xbombados\uc1\u8
221X.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Essas tcnicas
de treinamento inundam os}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\cha
rscalex100 {msculos com acido ltico e costumam ser}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {praticadas com exerccios isolados, o que
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {limita ainda mais
sua eficincia. Essa espcie}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscale
x100 {de trabalho fsico simplesmente NO}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {estimula o crescimento do mesmo modo}\par\pard\li0\r
i0\sl-333\slmult0 \*\tx933\*\tx1920\*\tx3160\*\tx3800\fs18\cf0\f1\charscalex100
{como }\tab \fs18\cf0\f1\charscalex100 {sries }\tab \fs18\cf0\f1\charscalex100 {p
esadas }\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\charscalex100 {ex
erccios}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {compostos.}\
par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \f
s26\cf0\f1\charscalex100 {Terceira lei do crescimento}\par\pard\li0\ri0\sl-373\s
lmult0 \fs26\cf0\f1\charscalex100 {muscular: os msculos crescem}\par\pard\sect\se
ctd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\
pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\charscalex100 {fora da academia}\par\pa
rd\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs20\cf
0\f1\charscalex100 {Muitos programas de treinamento obrigam}\par\pard\li0\ri0\sl
-346\slmult0 \fs16\cf0\f1\charscalex100 {o sujeito a muitas sries de exercci
os por}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {treinamento
e alguns insistem em exercitar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {algumas partes do corpo com exagerada}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {frequncia. Essas modalidades de tra
balho}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fsico partem
da concepo equivocada de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {que aumentar a musculatura simplesmente}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {uma questo de levantar um exagero de}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pesos. Aqueles que criara
m esse hbito}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perni
cioso precisam se dar conta de que, se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {fizessem menos tempo a coisa certa, teriam}\par\pard\li0\r
i0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {mais resultados.}\par\pard\li200\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Se voc faz muitas sries de exe
rccios}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {numa ida a
cademia, provoca mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {microlaceraes do que seu corpo pode}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {recuperar adequadamente; alm disso, voc}\par\pard\li0\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {corre o risco de ficar tempo d
emais se}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsx

n13\margtsxn160\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex10
0 {exercitando, o que eleva drasticamente o}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {nvel de cortisol e prejudica seu crescimento}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {muscular.}\par\pard\li200
\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Se voc no espera o suficiente
antes de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treinar
um grupo muscular de novo, est}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {sobrecarregando msculos que ainda no se}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {recuperaram direito desde a ltima sesso e,}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {na realidade, voc p
ode perder fora e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{tamanho muscular. Se voc permitir tempo}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {suficiente para que seus msculos se}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {recuperem (e se voc comer corretam
ente),}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ento poder com
provar os melhores ganhos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {em fora e tamanho.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {Algumas pesquisas demonstraram que,}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {dependendo da intensidade do treinamento}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {e de seu nvel de condi
cionamento fsico, o}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{corpo leva de 2 a 5 dias para recuperar}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {plenamente os msculos submetidos a treino}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {com pesos. Voc percebe i
sso quando}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margr
sxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex
100 {desaparecem a sensao de msculos}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {doloridos, ou inflamados, e o cansao.}\par\pard\li200\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {Outro aspecto do descanso o sono,}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {naturalmente. A qu
antidade de horas que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {voc dorme desempenha um papel crucial no}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {aumento da musculatura. Embora seu corpo}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {produza o hormnio do crescimento
ao longo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de um cic
lo de 24 horas, a maior parte dessa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {substncia produzida durante o sono, e}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {essa uma importante substncia anablica.}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Um bom conselho de o
rdem geral que voc}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {d
urma o suficiente todas as noites para}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {poder acordar se sentindo descansado e no}\par\pard\li0
\ri0\sl-333\slmult0 \*\tx586\*\tx1546\*\tx2773\*\tx3960\*\tx4440\fs20\cf0\f1\cha
rscalex100 {se }\tab \fs18\cf0\f1\charscalex100 {sentir }\tab \fs18\cf0\f1\chars
calex100 {cansado }\tab \fs18\cf0\f1\charscalex100 {durante }\tab \fs24\cf0\f1\c
harscalex100 {o }\tab \fs20\cf0\f1\charscalex100 {dia.}\par\pard\li0\ri0\sl-333\
slmult0 \fs16\cf0\f1\charscalex100 {Dependendo da pessoa, isso pode signifi
car}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dormir entre 6
e 12 horas todas as noites.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscalex100 {Quarta lei do crescimento
}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margt
sxn173\margbsxn93\pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\charscalex100 {muscul
ar: os msculos crescem}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex10
0 {apenas se forem alimentados}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\cha
rscalex100 {adequadamente}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li200\ri0\sl-413\slmult0 \fs20\cf0\f1\charscalex100 {Qual a importncia da nutrio? A
nutrio}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 { praticamente
tudo. Em resumo, sua dieta}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {determina de 70% a 80% de sua aparncia}\par\pard\li0\ri0\sl-333\slmu

lt0 \fs18\cf0\f1\charscalex100 {(musculoso, magrelo, em forma, flcido).}\par\

pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Voc pode fazer o trei
namento fsico mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{adequado e proporcionar aos msculos todo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {o descanso necessrio, mas se no comer}\par\pard\li0\ri
0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {corretamente voc no vai aumentar
a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {musculatura. Pon
to final.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Sem dvid
a, todo mundo sabe que para}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {comer protenas, mas quanto? E quantas}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {vezes por dia? De que tipo? E quanto aos
}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {carboidratos: que
tipos so bons? Em que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {quantidade? Quando devem ser comidos}\par\pard\sect\sectd\sbkpage\pg
wsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\s
l-226\slmult0 \fs18\cf0\f1\charscalex100 {para maximizar os ganhos? E as g
orduras?}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {So importa
ntes? Quantas so necessrias?}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {Qual a melhor maneira de consumi-las? E}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {por fim, mas no menos importante, quantas}\
par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {calorias a pessoa de
ve consumir todo dia?}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {Maior, mais magro e mais forte vai lhe dar}\par\pard\li0\ri0\sl-346\slmult
0 \fs22\cf0\f1\charscalex100 {as respostas definitivas a todas essas}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {perguntas, entre outras
, para que voc}\par\pard\li0\ri0\sl-333\slmult0 \*\tx960\*\tx1800\*\tx2920\*\t
x3800\*\tx4466\fs20\cf0\f1\charscalex100 {nunca }\tab \fs20\cf0\f1\charscalex100
{mais }\tab \fs20\cf0\f1\charscalex100 {cometa }\tab \fs20\cf0\f1\charscalex100
{erros }\tab \fs22\cf0\f1\charscalex100 {em }\tab \fs22\cf0\f1\charscalex100 {s
ua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {alimentao.}\par\pa
rd\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf
0\f1\charscalex100 {Em suma}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li200\ri0\sl-426\slmult0 \fs22\cf0\f1\charscalex100 {Conseguir acumular cama
das e mais}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {camada
s de massa muscular magra e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {resistente como rocha , essencialmente,}\par\pard\li0\ri0\sl-34
6\slmult0 \*\tx1226\*\tx2146\*\tx3466\*\tx4186\fs20\cf0\f1\charscalex100 {apenas
}\tab \fs22\cf0\f1\charscalex100 {uma }\tab \fs20\cf0\f1\charscalex100 {questo }
\tab \fs22\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1\charscalex100 {seguir}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {religiosamente essas
quatro leis: levantar}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn146\margbsxn373\pard\li0\ri0\sl-226\slmult0 \fs20\cf0
\f1\charscalex100 {pesos em sries intensas, levantar pesos}\par\pard\li0\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {com sobrecarga, descansar o sufi
ciente e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {alimentar
corretamente o corpo. assim que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {voc constri um corpo forte, saudvel e}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xsarado\uc1\u8221X. muito mais
simples do que os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {departamentos de marketing dos fabricantes}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {de suplementos e as revistas que eles}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {patrocinam querem que voc pen
se.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Os treinos qu
e voc far como parte deste}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {livro so montados em funo desses quatro}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {princpios. Se voc deixar de lado suas}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {dvidas e outras concepes que possa t
er e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {der uma chan
ce honesta a esse mtodo,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc

alex100 {ficar surpreso com a rapidez com que seu}\par\pard\li0\ri0\sl-333

\slmult0 \fs20\cf0\f1\charscalex100 {corpo ir mudar.}\par\pard\sect\sectd\sbkpage
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn53\pard\li2280
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li2280\ri0\sl-533\slmult0 \fs50\cf0\f1\charscalex100 {7}
\par\pard\li306\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li306\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li306\ri0\sl-386\slmult0 \fs32\cf0\f1\charscalex100 {OS 5 MAIO
RES MITOS E}\par\pard\li520\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {ERROS
PARA PERDER}\par\pard\li1520\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {GOR
DURA}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\
slmult0 \fs16\cf0\f1\charscalex100 {H MILHARES DE ANOS}\fs18\cf0\f1\charscalex
100 { que o fsico esguio e}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\cha
rscalex100 {musculoso o santo graal do corpo}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {masculino. Era a marca inconfundvel dos}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {antigos heris e deuses e
, desde ento, tem}\par\pard\li0\ri0\sl-346\slmult0 \*\tx640\*\tx2266\*\tx3253\*\t
x3800\fs20\cf0\f1\charscalex100 {se }\tab \fs18\cf0\f1\charscalex100 {conservado
}\tab \fs18\cf0\f1\charscalex100 {como }\tab \fs24\cf0\f1\charscalex100 {a }\ta
b \fs18\cf0\f1\charscalex100 {qualidade}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slm
ult0 \fs20\cf0\f1\charscalex100 {reverenciada e idolatrada na cultura pop,}
\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {conquistado por p
oucos e ambicionado por}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {muitos.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {D
iante de um ndice de obesidade acima}\par\pard\li0\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {de 33% (e em ritmo de crescimento), nos}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Estados Unidos, pode-se ter a
impresso de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {que fi
car \uc1\u8220Xsarado\uc1\u8221X e entrar para a \uc1\u8220Xelite}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fsica\uc1\u8221X exige um
nvel de conhecimentos,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {disciplina e sacrifcio alm do que a maioria}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {dos seres humanos capaz.}\par\pard\li200\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {Bom, isso simplesmente no verdade. O}\par\pa
rd\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {conhecimento necessrio fc
il o bastante}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {par
a ser compreendido (alis, voc est}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {aprendendo tudo que precisa saber a}\par\pard\li0\ri0\sl-3
33\slmult0 \fs16\cf0\f1\charscalex100 {respeito neste livro). Sem dvida pre
ciso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ter disciplina
e fazer alguns sacrifcios, como,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {por exemplo, voc no pode comer trs}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {pizzas por semana e tomar seis latas de}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {cerveja de cada
vez para acompanhar, mas}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\m
arglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\c
f0\f1\charscalex100 {aqui vai o truque: quando estiver treinando e}\par\pard\li0
\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {se alimentando corretamente, voc
vai curtir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {o estil
o de vida saudvel. Voc vai sentir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {vontade de ir para a academia todo dia. No}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {vai se importar com as semanas d
e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {restries. No sentir a
quela compulso de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {co
mer porcaria ou sobremesas (ainda que}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {possa consumir tudo isso).}\par\pard\li200\ri0\sl-333\sl

mult0 \fs20\cf0\f1\charscalex100 {Voc se sentir melhor e ter melhor}\par\pard

\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {aparncia do que em qualqu
er outro}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {momento
de sua vida, e continuar}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charsc
alex100 {evoluindo todos os meses. um resultado}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {que voc vai achar infinitamente mais}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {prazeroso e valioso
do que ficar gordo,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {preguioso e viciado em sorvete e batata}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {chips. Quando conseguir entrar nessa \uc1\u8220Xzo
na\uc1\u8221X,}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {voc
pode fazer com seu corpo tudo o que}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {quiser: os resultados so inevitveis; s}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {uma questo de tempo.}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsx
n26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Todavia, a maior
ia das pessoas nunca}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {chega a esse ponto fantstico. Por qu?}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {Bom, a resposta mais prtica a essa questo}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tem dois aspectos: 1) elas
no tm a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vontade fo
rte o bastante de chegar l (ainda}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {no conseguiram se entender direito), e 2)}\par\pard\li0\ri0\s
l-333\slmult0 \*\tx760\*\tx1546\*\tx2160\*\tx3813\fs22\cf0\f1\charscalex100 {no }
\tab \fs22\cf0\f1\charscalex100 {tm }\tab \fs22\cf0\f1\charscalex100 {as }\tab \f
s20\cf0\f1\charscalex100 {informaes }\tab \fs20\cf0\f1\charscalex100 {concretas}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {necessrias para efet
ivamente fazer isso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {acontecer, o que s permite resultados de}\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {baixa qualidade. Com isso, a disciplina no}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {resiste e os sacri
fcios deixam de valer a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {pena.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Nes
te captulo, quero falar dos cinco mitos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {e erros mais comuns para \uc1\u8220Xenxugar\uc1\u8221X o cor
po.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Assim como no c
aso das falcias e dos erros}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {da construo da musculatura, os que dizem}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {respeito a perder gordura se instalaram na}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {nossa cabea pela ins
istncia de revistas,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {anncios, instrutores, amigos etc. Vamos nos}\par\pard\sect\sectd\sbkpage\pgwsx
n5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\ri0\sl-2
26\slmult0 \fs20\cf0\f1\charscalex100 {livrar deles de uma vez por todas, para q
ue}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {eles deixem de a
trapalhar sua jornada rumo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {a ter o corpo \uc1\u8220Xsarado\uc1\u8221X com que voc sonha.}\par\pard\l
i0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pa
rd\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1
\charscalex100 {Mito e erro n 1: desnecessrio}\par\pard\li0\ri0\sl-373\slmult0 \fs
26\cf0\f1\charscalex100 {contar calorias}\par\pard\li200\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs20\cf0\f1\charscalex100 {Nem sei qu
antas pessoas aconselhei}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {quando queriam perder peso mas no}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {queriam ter de contar calorias. Essa atitude}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 { quase to lgica quanto d
izer que querem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {atr
avessar o pas de carro, mas no querem}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {ser obrigadas a prestar ateno no tanque}\par\pard\li0\ri0\s
l-346\slmult0 \fs16\cf0\f1\charscalex100 {de combustvel. Ora, no vou criticar

essas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pessoas por

que elas nem tm noo do que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {seja uma caloria, ento no iam mesmo}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {querer se incomodar de contar uma coisa}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {dessas. Bom, querendo ch
amar isso de}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\ma
rgrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charsca
lex100 {\uc1\u8220Xcontar\uc1\u8221X calorias ou no, se quer perder peso}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {voc tem de controlar quanto
come.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Para perde
r gordura, voc tem de fazer o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {corpo queimar mais energia do que atravs}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {da alimentao, e a energia potencia
l da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comida medi
da em calorias. Se ingerir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {muitas calorias \uc1\u8212X se oferecer ao corpo mais}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {energia potencial do que ele
precisa \uc1\u8212X o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {corpo no ter incentivo para queimar}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {gordura.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {Quando as pessoas se recusam a contar}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {calorias, na verdade elas esto te
ntando}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {imaginar o q
ue comer ao longo do dia, entre}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\ch
arscalex100 {outros afazeres, ou o que comprar quando}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {forem rapidamente ao mercado atrs d
e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {coisas para se
alimentar. Quando tm um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {intervalo de meia hora para almoar e}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {correm at o restaurante mais prximo, elas}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no querem ficar analisando o
cardpio para}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margr
sxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex
100 {ficar contando calorias. Elas s querem pedir}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {alguma coisa com cara saudvel e torcer}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {para que tudo d certo.
Porm, elas nem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {i
maginam que sua rpida refeio \uc1\u8220Xsaudvel\uc1\u8221X}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {tem centenas de calorias a mais do que elas}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {deveriam comer. S
e repetir essa escolha no}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\char
scalex100 {jantar, estar perdendo completamente o}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {trabalho do dia inteiro para perder peso.}\par
\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {B o m , esse o pro
blema: no \uc1\u8220Xter de}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\char
scalex100 {contar calorias\uc1\u8221X. Essas pessoas esto}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {dificultando seu projeto alm do ne
cessrio}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {por no plan
ejarem nem prepararem suas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {refeies com antecedncia. Poderia parecer}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {mais simples apenas aquecer um prato com}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {o que sobrou da ltima re
feio, ou engolir}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {um
burrito na hora do almoo e tocar o dia}\par\pard\li0\ri0\sl-346\slmult0
\*\tx653\*\tx1680\*\tx2440\*\tx3240\*\tx4573\fs20\cf0\f1\charscalex100 {em }\tab
\fs18\cf0\f1\charscalex100 {frente, }\tab \fs20\cf0\f1\charscalex100 {mas }\tab
\fs20\cf0\f1\charscalex100 {essa }\tab \fs18\cf0\f1\charscalex100 {facilidade }
\tab \fs22\cf0\f1\charscalex100 {ou}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {convenincia tem um custo: pouca ou}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {nenhuma perda de peso.}\par\pard\sect\sectd

\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn13\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-333\slmult0 \fs26\cf0
\f1\charscalex100 {Mito e erro n 2: mais aerbica =}\par\pard\li0\ri0\sl-373\slmult
0 \fs26\cf0\f1\charscalex100 {perda de peso}\par\pard\li200\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs20\cf0\f1\charscalex100 {Todos os
dias eu vejo pessoas gordas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {usando mquinas de exerccios aerbicos. E}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {semana aps semana essas pessoas}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {continuam mais gordas q
ue nunca. Elas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {es
to sob a influncia da impresso errnea}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {de que realizando preguiosamente os}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {movimentos de uma mquina elptica ou de}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {uma bicicleta ergomtrica
iro conseguir,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {como
num passe de mgica, acionar no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {corpo o boto da perda instantnea de}\par\pard\li0\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {gordura. Bom, no assim que a coisa}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {funciona.}\par\pard
\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Voc j sabe como perder
peso (obrigar}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {seu
corpo a gastar mais energia do que a}\par\pard\sect\sectd\sbkpage\pgwsxn
5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn200\margbsxn26\pard\li0\ri0\sl-22
6\slmult0 \fs20\cf0\f1\charscalex100 {obtida com a alimentao) e os exerccios}
\par\pard\li0\ri0\sl-333\slmult0 \*\tx1373\fs20\cf0\f1\charscalex100 {aerbicos }\
tab \fs20\cf0\f1\charscalex100 {podem estimular a perda de}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gordura de duas maneiras: 1) que
imando}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {calorias; 2)
acelerando seu ritmo metablico.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {Para esclarecer o ponto 2), quero dizer que}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {o corpo queima determinado nmero de}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {calorias independe
ntemente de qualquer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {atividade fsica, e isso chamado taxa de}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {metabolismo basal (TMB). Seu gasto calrico}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {total num dia sua TMB
mais a energia}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {d
espendida em qualquer atividade fsica.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {Quando se diz que seu metabolismo}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8220Xacelerou\uc1\u8221X ou \uc
1\u8220Xdesacelerou\uc1\u8221X, isso significa}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {que sua TMB subiu ou desceu, quer dizer,}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seu corpo est queimand
o mais calorias em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
repouso (permitindo que voc coma mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {calorias sem ganhar gordura), ou queimando}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {menos (e nesse caso o que pode ac
ontecer }\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {voc comer
demais e ganhar gordura). Mas}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \
fs18\cf0\f1\charscalex100 {com a atividade aerbica acontece isso: se}\par\p
ard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {voc no comer corretament
e, aquela}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corrida
ou aquela pedalada noturna no iro}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {necessariamente salvar a sua pele.}\par\pard\li200\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {Vamos dizer que voc esteja tentando}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {perder peso e que, sem
saber, esteja}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {come
ndo 600 calorias a mais do que seu}\par\pard\li0\ri0\sl-333\slmult0 \fs20

\cf0\f1\charscalex100 {corpo queima durante o dia. Toda noite voc}\par\pard\li0\r

i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sai para dar uma corrida, e isso q
ueima mais}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ou meno
s 300 calorias. Voc ainda tem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {outras 300 de excesso, e o pequeno}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {aumento em sua taxa metablica decorrente}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {da atividade aerbica
no ser suficiente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
para queimar o excedente da gordura}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {acumulada.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {Voc pode continuar fazendo isso mesmo}\par\pard\li0\ri0\sl-3
46\slmult0 \fs20\cf0\f1\charscalex100 {durante anos e nunca emagrecer. Alis,
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {provvel que inclu
sive voc aumente de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {peso aos poucos.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn1
06\margrsxn13\margtsxn173\margbsxn13\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\p
ar\pard\li0\ri0\sl-333\slmult0 \fs26\cf0\f1\charscalex100 {Mito e erro n 3: segui
r a ltima}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {moda}\par\
pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\
cf0\f1\charscalex100 {A dieta do Dr. Atkins. A dieta de South}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Beach. A dieta Paleo. A
dieta HCG (esta}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {r
ealmente me deixa arrepiado). A dieta de}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Hollywood. A dieta do Tipo de Corpo. A}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {impresso que uma novid
ade no ramo}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {pipoc
a a cada um, dois meses. Atualmente,}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {nem consigo mais me manter atualizado.}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Embora nem todas as \uc1\u8
220Xmais recentes e}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1866\*\tx2826\*\tx37
86\*\tx4613\fs18\cf0\f1\charscalex100 {espetaculares\uc1\u8221X }\tab \fs18\cf0\
f1\charscalex100 {dietas }\tab \fs18\cf0\f1\charscalex100 {sejam }\tab \fs18\cf0
\f1\charscalex100 {ruins }\tab \fs24\cf0\f1\charscalex100 {(a}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {propsito, a Paleo bem saudvel), a
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {espetacular abundn
cia de dietas da moda}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {promovidas por atores de fsico invejvel}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {est deixando as pessoas confusas quanto}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ao que o \uc1\u8220Xjeit
o certo\uc1\u8221X de perder peso (algo}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn200\margbsxn26\pard\li0\ri0\sl-226\slm
ult0 \fs20\cf0\f1\charscalex100 {muito compreensvel). O resultado que}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {muitas pessoas trocam
de dieta o tempo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{todo, deixando de conseguir os resultados}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {desejados. Alm disso, aceitam coisas}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {bastante idiotas simplesment
e porque no}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {entend
em a fisiologia do metabolismo e da}\par\pard\li0\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {perda de gordura. Regras so regras e no}\par\pard\li
0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {h nome estiloso nem suplemen
to de leo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {de vbora
que possa servir para se livrar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {delas.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {Neste livro, voc ir aprender como }\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {realmente simples ficar com o corpo enxuto.}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Assim que entender os prin
cpios bsicos de}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {por
que o corpo acumula gordura e como}\par\pard\li0\ri0\sl-333\slmult0 \fs16\

cf0\f1\charscalex100 {dom-lo para se livrar dela, ver como so}\par\pard\li0\

ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sem sentido muitas dietas da
ltima moda}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {que inf
estam as academias.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn1
06\margrsxn13\margtsxn173\margbsxn93\pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\ch
arscalex100 {Mito e erro n 4: trabalhar com}\par\pard\li0\ri0\sl-373\slmult0 \fs2
6\cf0\f1\charscalex100 {pesos leves e muitas repeties}\par\pard\li0\ri0\sl-373\slm
ult0 \fs26\cf0\f1\charscalex100 {tonifica a musculatura}\par\pard\li200\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18\cf0\f1\charscalex10
0 {Esse mito funciona mais ou menos assim:}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {se voc quer ficar com aquela aparncia}\par\par
d\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {magra e tonificada, vai
querer MUITAS}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {rep
eties com peso leve. Nada pode estar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {mais errado. Para falar a verdade, no}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {consigo imaginar um motivo pel
o qual}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {algum iria q
uerer se dedicar a um programa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\cha
rscalex100 {de exerccios com pesos leves e muitas}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {repeties. Embora seja interminvel o}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {debate em torno do mel
hor volume de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {rep
eties para obter a hipertrofia (ou seja,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {o aumento muscular), muitas pesquisas}\par\pard\li0\ri0\
sl-346\slmult0 \fs20\cf0\f1\charscalex100 {concordam que fazer mais de quin
ze}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {repeties resulta
em pouca ou nenhuma}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margl
sxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f
1\charscalex100 {melhora em termos de fora muscular ou de}\par\pard\li0\ri0\sl-34
6\slmult0 \fs16\cf0\f1\charscalex100 {tamanho, tendo em vista a sobrecarga
ser}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {insuficiente.}
\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Ter um corpo enxu
to uma questo de ter}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{pouca gordura. S isso. Aumentar a massa}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {muscular uma questo de sobrecarregar os}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {msculos e deixar que se recup
erem. S}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {isso. Peso
s leves no sobrecarregam os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {msculos, apesar de todas as repeties que}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {voc fizer (lembre-se: fadiga no promove o}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumento da musculatura).
Sem sobrecarga}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {no h
crescimento dos msculos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {J pesos maiores de fato sobrecarregam os}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {msculos e foram sua adaptao. A}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {sobrecarga ideal e a nutrio adequada
,}\par\pard\li0\ri0\sl-333\slmult0 \*\tx813\*\tx1266\*\tx2426\*\tx3773\fs18\cf0\
f1\charscalex100 {mais }\tab \fs24\cf0\f1\charscalex100 {o }\tab \fs18\cf0\f1\ch
arscalex100 {repouso }\tab \fs18\cf0\f1\charscalex100 {suficiente }\tab \fs18\cf
0\f1\charscalex100 {significam}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\cha
rscalex100 {aumento rpido e perceptvel da massa}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {muscular. Por isso, mesmo que voc no}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {queira ganhar muitos msc
ulos \uc1\u8212X digamos}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\ma
rglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\ri0\sl-226\slmult0 \fs18\cf
0\f1\charscalex100 {algo como 7 kg a 8 kg \uc1\u8212X, o caminho mais}
\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {rpido para isso
treinar com pesos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
grandes. Assim que chegar l, voc pode}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {simplesmente manter o que conquistou}\par\pard\li0\ri

0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {(sobre isso, falaremos mais em

outro}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {captulo).}\pa
r\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Mas de quanto pes
o estamos falando,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{ento? De quantos exerccios, sries de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {exerccios e repeties? Logo, logo voc ir}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {descobrir!}\par\pard\li0\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100
{Mito e erro no 5: reduo}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex
100 {localizada}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\
sl-426\slmult0 \fs18\cf0\f1\charscalex100 {Quantos homens voc j viu fazendo}\
par\pard\li0\ri0\sl-333\slmult0 \*\tx1560\*\tx2386\*\tx3200\*\tx3986\fs20\cf0\f1
\charscalex100 {abdominais }\tab \fs22\cf0\f1\charscalex100 {para }\tab \fs22\cf
0\f1\charscalex100 {ficar }\tab \fs22\cf0\f1\charscalex100 {com }\tab \fs20\cf0\
f1\charscalex100 {\uc1\u8220Xbarriga}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1573\
*\tx2773\*\tx4066\fs20\cf0\f1\charscalex100 {tanquinho\uc1\u8221X? }\tab \fs20\c
f0\f1\charscalex100 {Quantas }\tab \fs20\cf0\f1\charscalex100 {mulheres }\tab \f
s20\cf0\f1\charscalex100 {tentam}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {trabalhar precisamente ndegas e coxas}\par\pard\sect\sectd\sbkp
age\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0
\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8220Xpara queimar aquelas
gordurinhas\uc1\u8221X?}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {Bom, no assim que a coisa funciona.}\par\pard\li0\ri0\sl-346\slmult
0 \fs22\cf0\f1\charscalex100 {Voc no pode reduzir a gordura em}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nenhuma parte especfica do se
u corpo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {usando ex
erccios isolados para ela. Voc}\par\pard\li0\ri0\sl-333\slmult0 \*\tx933\*\tx2
080\*\tx2626\*\tx3866\fs18\cf0\f1\charscalex100 {pode }\tab \fs18\cf0\f1\charsca
lex100 {reduzir }\tab \fs24\cf0\f1\charscalex100 {a }\tab \fs18\cf0\f1\charscale
x100 {gordura }\tab \fs18\cf0\f1\charscalex100 {comendo}\par\pard\li0\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {adequadamente, e seu corpo decidir como
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ela ser eliminada
(ou seja, quais reas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {ficaro magras primeiro e quais sero as}\par\pard\li0\ri0\sl-333\slmult
0 \fs22\cf0\f1\charscalex100 {teimosas). Todo corpo tem a prpria}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {programao gentica e no h nada que s
e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {possa fazer par
a mudar isso. Todos temos}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\char
scalex100 {nossas \uc1\u8220Xzonas gordas\uc1\u8221X, que nos aborrecem o}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {tempo inteiro e, no e
ntanto, no h o que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{fazer com a gentica. Conheo alguns}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {homens que acumulam no quadril cada meio}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quilo que ganham, enquanto outros
so}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {felizardos e
vm seus quilos se empilhando}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {mais no peito, nos ombros e nos braos,}\par\pard\sect\sectd\s
bkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\
li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {mais do que na barriga.}\par\
pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Todavia, fique tranq
uilo, pois voc pode}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {perder toda a gordura espalhada pelo corpo}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {que quiser e pode ficar to enxuto quanto}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {desejar. Apenas ter de
ser um pouco}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {paci
ente e deixar que seu corpo v}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1
\charscalex100 {enxugando do jeito que foi programado}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {geneticamente.}\par\pard\li0\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-

213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100

{Em suma}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426
\slmult0 \fs20\cf0\f1\charscalex100 {Assim como no aumento da massa}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {muscular, muita gente t
enta perder gordura}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {usando noes totalmente erradas e, com}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {isso, no alcanam sua meta de peso.}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Porm, assim como no caso do cr
escimento}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {da muscul
atura, as leis da perda de gordura}\par\pard\li0\ri0\sl-333\slmult0 \*\tx693\*\t
x1293\*\tx2626\*\tx3573\*\tx4706\fs22\cf0\f1\charscalex100 {so }\tab \fs22\cf0\f1
\charscalex100 {na }\tab \fs20\cf0\f1\charscalex100 {realidade }\tab \fs20\cf0\f
1\charscalex100 {muito }\tab \fs20\cf0\f1\charscalex100 {simples }\tab \fs28\cf0
\f1\charscalex100 {e}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\margtsxn146\margbsxn666\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\
charscalex100 {incrivelmente eficientes. Siga em frente com}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {a leitura e fique a par dessas leis e d
e como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {fazer com qu
e funcionem a seu favor.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn160\margbsxn53\pard\li2280\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
280\ri0\sl-533\slmult0 \fs50\cf0\f1\charscalex100 {8}\par\pard\li266\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li266\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li266\ri0
\sl-386\slmult0 \fs34\cf0\f1\charscalex100 {A VERDADEIRA CINCIA}\par\pard\li200\r
i0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {DA PERDA SAUDVEL DE}\par\pard\li152
0\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {GORDURA}\par\pard\li0\ri0\sl-21
3\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs16\cf0\f1\charsca
lex100 {ANTES DE ENTRAR}\fs20\cf0\f1\charscalex100 { propriamente nas leis
da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perda de gord
ura, quero esclarecer alguns}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {pontos a respeito de como seu corpo}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {considera a gordura e a musculatura: a
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {gordura uma van
tagem e os msculos,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsx
n106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\
charscalex100 {uma desvantagem. Por qu? Porque a}\par\pard\li0\ri0\sl-346\sl
mult0 \fs20\cf0\f1\charscalex100 {evoluo nos ensinou que ter um corpo}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gordo significa ser ca
paz de sobreviver}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{quando houver escassez de alimentos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {H muitos milhares de anos, quando}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {nossos ancestrais perambulavam pelas}
\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {matas e pelos campo
s, s vezes eles ficavam}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {dias seguidos sem obter alimento e, com}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {isso, o corpo deles sobrevivia da gordura}\
par\pard\li0\ri0\sl-333\slmult0 \*\tx1560\*\tx2560\*\tx3626\*\tx4226\fs18\cf0\f1
\charscalex100 {acumulada. }\tab \fs18\cf0\f1\charscalex100 {Quase }\tab \fs18\c
f0\f1\charscalex100 {mortos }\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0
\f1\charscalex100 {fome,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {finalmente abatiam um animal e se}\par\pard\li0\ri0\sl-346\slmult0 \f
s16\cf0\f1\charscalex100 {fartavam; ento o corpo sabia que devia se}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {preparar para a prxima
crise de falta de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {comida armazenando gordura. Ter gordura}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {era literalmente uma questo de vida ou}\par\par

d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {morte.}\par\pard\li200\ri0\

sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Essa programao gentica ainda existe}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {em ns, pronta par
a ser usada. Se voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {submeter seu corpo a um programa de}\par\pard\sect\sectd\sbkpage\pgwsx
n5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-2
26\slmult0 \fs20\cf0\f1\charscalex100 {privao de alimentos, ele queimar gordura}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {para se manter vivo, m
as tambm diminuir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a
taxa metablica para preservar energia,}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {tornando-se plenamente preparado para}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {armazenar gordura assim que voc comea
r}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a abastec-lo com
quantidades maiores de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charsca
lex100 {comida novamente.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {Por outro lado, o msculo visto como}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {uma desvantagem porque custa energia}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para ser mantido. Embora
haja muitas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {disc
usses quanto ao nmero exato de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {calorias, kg de msculo no corpo consome}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {mais energia do que carregar kg de}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gordura. Com isso,
seu corpo no quer}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{carregar mais msculos do que j }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {obrigado, porque sabe que tem de mant-los}\par\pard\li0\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {adequadamente alimentados e que isso}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {requer calorias q
ue ele talvez no possa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {obter.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\mar
grsxn13\margtsxn173\margbsxn106\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\chars
calex100 {E o que isso significa para a perda de}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {gordura? Bom, significa que voc tem d
e}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {mostrar para o
seu corpo que ele no tem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {razo para armazenar excesso de gordura e,}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {em certo sentido, convenc-lo a aceitar o}\
par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {nvel de gordura qu
e voc deseja. Vale o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {mesmo para aumentar a massa muscular. Se}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {voc no fornecer ao corpo as condies}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perfeitas para construir a mas
sa muscular}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que d
eseja (com treinamento adequado,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {alimentao certa e descanso suficiente), ele}\par\pard\li0\ri0\sl333\slmult0 \fs16\cf0\f1\charscalex100 {sempre ser propenso a no aumentar su
a}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {musculatura.}\par
\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Muito bem, vejamos
ento as leis}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {fund
amentais da perda de gordura.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Primeira lei da perda d
e gordura:}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrs
xn13\margtsxn173\margbsxn13\pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\charscalex1
00 {comer menos do que voc}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscal
ex100 {despende = perder peso}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li200\ri0\sl-413\slmult0 \fs20\cf0\f1\charscalex100 {A perda de gordura apen
as uma questo}\par\pard\li0\ri0\sl-333\slmult0 \*\tx666\*\tx2080\*\tx3106\*\tx409
3\fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\charscalex100 {nmeros, }\tab \
fs18\cf0\f1\charscalex100 {assim }\tab \fs18\cf0\f1\charscalex100 {como }\tab \f

s18\cf0\f1\charscalex100 {ganhar}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\c

harscalex100 {musculatura. No importa o que as pessoas}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {lhe digam: chegar a um corpo enxu
to se}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {resume a n
ada mais do que lidar com uma}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1160\*
\tx2786\*\tx4040\fs18\cf0\f1\charscalex100 {frmula }\tab \fs18\cf0\f1\charscalex1
00 {matemtica }\tab \fs18\cf0\f1\charscalex100 {simples: }\tab \fs18\cf0\f1\chars
calex100 {energia}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {c
onsumida x energia despendida. Como seria}\par\pard\li0\ri0\sl-346\slmult0 \fs18
\cf0\f1\charscalex100 {de se esperar, isso j foi comprovado alm}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de qualquer dvida possvel po
r muitas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pesquisas
, incluindo um estudo definitivo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {realizado na Universidade de Lausanne.}\par\pard\li200\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {Quando voc proporciona ao corpo mais
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {calorias (energia
potencial) do que ele}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {gasta, ele acumula gordura (a menos que}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {seu metabolismo seja muito rpido e, nesse}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {caso, voc pode no acumula
r gordura, mas}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\ma
rgrsxn13\margtsxn200\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charsca
lex100 {tampouco a perder). Quando voc oferece}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {ao corpo menos calorias do que ele}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {despende durante o dia,
ele tem de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {compe
nsar a diferena queimando o prprio}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {estoque (a gordura), e isso levar voc a}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {alcanar sua meta, que perder gordur
a.}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {No importa nem
o que voc come: se a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {conta das calorias estiver certa, voc}\par\pard\li0\ri0\sl-346\slmult
0 \fs20\cf0\f1\charscalex100 {perder peso. No acredita?}\par\pard\li200\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {O professor Mark Haub, da Universidade
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Estadual do Kans
as, realizou um estudo de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {perda de peso com ele mesmo, em 2010.}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {Quando comeou a pesquisa, ele pesava 105}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {kg e estava com 33,4%
de gordura corporal}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{(excesso de peso). Ele calculou que}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {precisaria comer em torno de 1.800 calorias}\par\pard\li0
\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {por dia para perder peso se
m passar fome.}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Du
rante dois meses ele seguiu esse}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {protocolo e perdeu quase 14 kg, mas aqui}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsx
n40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {est o truque: embo
ra ele tomasse um}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{shake de protena e comesse duas pores}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {de legumes todo dia, dois teros de suas}\par\pard\
li0\ri0\sl-333\slmult0 \*\tx1120\*\tx2146\*\tx3080\*\tx4493\fs18\cf0\f1\charscal
ex100 {calorias }\tab \fs18\cf0\f1\charscalex100 {dirias }\tab \fs18\cf0\f1\chars
calex100 {foram }\tab \fs18\cf0\f1\charscalex100 {fornecidos }\tab \fs20\cf0\f1\
charscalex100 {por}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
docinhos e biscoitos como Twinkies, Little}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Debbies, Doritos, cereal com acar e Oreos}\par\pard\l
i0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {\uc1\u8212X ou seja, uma \
uc1\u8220Xdieta de loja de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {convenincia\uc1\u8221X, como ele mesmo dizia. E no}\par\pard\li0\ri0\sl

-333\slmult0 \fs18\cf0\f1\charscalex100 {s ele perdeu peso como seu coleste

rol}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {\uc1\u8220Xruim
\uc1\u8221X, o LDL, diminuiu 20%, e seu}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {colesterol bom, o HDL, aumentou 20%.}\par\pard\l
i0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Bom, Haub no recomenda sua diet
a, claro,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mas fez i
sso para provar um ponto. Quando}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {se trata de perder gordura, as calorias que}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {mandam.}\par\pard\li200\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {Perder gordura de maneira saudvel, no}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {entanto, no simplesmente
uma questo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {de s co
rtar calorias. Se voc comer muito}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {pouco, seu corpo entrar no \uc1\u8220Xmodo morrer}\par\p
ard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\
margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {de fome\uc1\
u8221X e claro que voc perder}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\
charscalex100 {gordura, mas tambm perder musculatura.}\par\pard\li0\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {Alm disso, o pior de tudo que sua t
axa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {metablica ir desa
celerar, e assim que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {comear a comer mais, rapidamente}\par\pard\li0\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {recuperar toda a gordura (e, s vezes, at}\par\pard\li0
\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {mais do que tinha perdido). O qu
e conduz ao}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {regime
do ii.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Portanto, si
m, voc precisar ficar de olho}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {nas calorias. Sim, voc se acostumar a}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {sentir um pouco de fome (pelo menos nas}\
par\pard\li0\ri0\sl-346\slmult0 \*\tx1306\*\tx2133\*\tx3400\*\tx3986\fs18\cf0\f1
\charscalex100 {primeiras }\tab \fs18\cf0\f1\charscalex100 {duas }\tab \fs18\cf0
\f1\charscalex100 {semanas }\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\
f1\charscalex100 {reduo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {calrica). Sim, voc dever manter a}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {disciplina e pular a parte da sobremesa de}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {todo dia. Mas, se fizer
a \uc1\u8220Xlio de casa\uc1\u8221X}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {direitinho, conseguir ficar absolutamente}\par\pard\li0\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {enxuto sem perder musculatura...
e at}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {ganhar mais
um pouco de massa muscular}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {(sim, isso pode ser feito \uc1\u8212X e falaremos mais}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsx
n93\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {a respeito em outro
captulo).}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-453\
slmult0 \fs26\cf0\f1\charscalex100 {Segunda lei da perda de gordura:}\par\pard\l
i0\ri0\sl-360\slmult0 \fs26\cf0\f1\charscalex100 {faa refeies menores e mais}\par\p
ard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {frequentes}\par\pard\li20
0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs20\cf0\f1\ch
arscalex100 {Muita gente j ouviu esse conselho antes,}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {mas no entende por que ajuda.}\par\pard\li200\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {O motivo dado mais vezes para
aumentar}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {a frequnc
ia de refeies que ele aumenta}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {o metabolismo. Isso tem lgica. Ao oferecer}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {comida ao nosso corpo com intervalos de}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {poucas horas entre
as refeies, ele deve}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {trabalhar constantemente para decompor}\par\pard\li0\ri0\sl-346\slmult0 \

fs18\cf0\f1\charscalex100 {seus nutrientes, o que deve acelerar o nosso}\par\par

d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {metabolismo, no ?}\par\pard\l
i200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Bom, o jri ainda no termi
nou suas}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsx
n13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex10
0 {deliberaes a respeito. A torto e a direito,}\par\pard\li0\ri0\sl-346\slm
ult0 \fs16\cf0\f1\charscalex100 {as pesquisas se contradizem quanto a esse
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {assunto. Algumas
descobriram que vrias}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {refeies menores por dia aumentam a taxa}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {metablica nos sujeitos, mas outras no}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {chegaram a essa constatao. Entretant
o, o}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {que ficou pr
ovado de maneira conclusiva }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {que as pessoas que consomem refeies}\par\pard\li0\ri0\sl-333\slm
ult0 \fs16\cf0\f1\charscalex100 {menores e mais frequentes ao longo do di
a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tm mais sucesso
em seu programa de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {perda de peso do que as que fazem menos}\par\pard\li0\ri0\sl-346\slm
ult0 \fs20\cf0\f1\charscalex100 {refeies e maiores. Por qu?}\par\pard\li200\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {Porque quando as pessoas fazem apen
as}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {duas ou trs re
feies por dia, elas acham}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {muito difcil controlar as calorias por causa}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {da fome, que as faz comer demais. Fazend
o}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {de quatro a se
is refeies ao dia, por outro}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {lado, as pessoas acham muito mais fcil}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {seguir o plano de dieta, porque nunc
a}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\marg
tsxn146\margbsxn93\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {chega
m realmente a ficar com muita fome.}\par\pard\li200\ri0\sl-346\slmult0 \*\tx1533
\*\tx2706\*\tx3973\fs20\cf0\f1\charscalex100 {Portanto, }\tab \fs20\cf0\f1\chars
calex100 {embora }\tab \fs20\cf0\f1\charscalex100 {algumas }\tab \fs20\cf0\f1\ch
arscalex100 {pessoas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{tenham dado um jeito de fazer duas ou trs}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {grandes refeies por dia e conseguir perder}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gordura e aumentar a massa mu
scular, eu}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {descobr
i que esse mtodo de fazer dieta }\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {significativamente mais difcil do que}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {obedecer ao programa de quatro a
seis}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {refeies menores
por dia.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\
slmult0 \fs26\cf0\f1\charscalex100 {Terceira lei da perda de gordura:}\par\pard\
li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {use exerccios aerbicos para}\pa
r\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {queimar gordura}\par\p
ard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\c
f0\f1\charscalex100 {Como voc sabe, fazer exerccios aerbicos}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {no equivale a queimar gordura. Eles podem}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acelerar a perda
de gordura queimando}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margl
sxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f
1\charscalex100 {calorias e acelerando a taxa metablica, mas}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {voc perder gordura ou no algo que ser}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {determinado pela proporo
entre a ingesto}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e o
consumo dirio de calorias.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {Bom, tendo dito isso, a maioria dos}\par\pard\li0\ri0\sl-333\slmu

lt0 \fs18\cf0\f1\charscalex100 {homens acha que a atividade aerbica }\par\pa

rd\li0\ri0\sl-346\slmult0 \*\tx1453\*\tx2266\*\tx3240\*\tx3840\fs20\cf0\f1\chars
calex100 {necessria }\tab \fs22\cf0\f1\charscalex100 {para }\tab \fs20\cf0\f1\cha
rscalex100 {entrar }\tab \fs22\cf0\f1\charscalex100 {na }\tab \fs20\cf0\f1\chars
calex100 {categoria}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{\uc1\u8220Xsupermagro\uc1\u8221X (corpo com 10% de gordura}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ou menos) porque voc s pode cortar s
uas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {calorias at a
antes de comear a perder}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {fora e massa muscular. Mas h alguns}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {indivduos que no precisam se preocupar:}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {eles simplesmente regula
m suas calorias e}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1573\*\tx2440\*\tx350
6\*\tx4706\fs18\cf0\f1\charscalex100 {emagrecem }\tab \fs18\cf0\f1\charscalex100
{tanto }\tab \fs18\cf0\f1\charscalex100 {quanto }\tab \fs18\cf0\f1\charscalex10
0 {querem. }\tab \fs26\cf0\f1\charscalex100 {}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {realmente s uma questo da gentica e da}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {fisiologia de cada um.}\par\pard\li0\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\ch
arscalex100 {Em suma}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Acredite ou no, perde
r gordura algo que}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {
depende dessas trs leis e de nada mais. O}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {mercado de perda de peso nos Estados}\par\pard\li0\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Unidos gera mais de 60 bilhes
de dlares}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {por ano e
, tirando medicamentos e cirurgias}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {invasivas, todos os mtodos funcionais de}\par\pard\li0\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {perda de peso se baseiam nessas
trs}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {simples regras
que voc acabou de ler para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {atingir os resultados esperados.}\par\pard\li200\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {Claro que voc pode preferir coisas mais}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {charmosas como contar \uc
1\u8220Xpontos\uc1\u8221X em vez de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f
1\charscalex100 {calorias, aprender toda espcie de receitas}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {criativas, produzir sobremesas e
m miniatura}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e ass
im por diante. Seja como for, os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {elementos fundamentais da perda de peso}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no precisam de um nome incomum nem
de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {campanhas de mar
keting. Na realidade, so}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {s esses, e muito simples.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613
\marglsxn106\margrsxn13\margtsxn160\margbsxn13\pard\li2280\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li2280\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li2280\ri0\sl-533\slmult0 \fs50\cf0\f1\charscalex100 {9}\par\pard\li346\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li346\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li34
6\ri0\sl-386\slmult0 \fs32\cf0\f1\charscalex100 {OS JOGOS INTERNOS E}\par\pard\l
i306\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {EXTERNOS DA SADE E}\par\pard\
li266\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {DO CONDICIONAMENTO}\par\par
d\li1800\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {FSICO}\par\pard\li0\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs14\cf0\f1\cha
rscalex100 {H ALGO MSTICO}\fs18\cf0\f1\charscalex100 { em torno de trs meses

de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {treinamento fs

ico: nesse momento que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {muita gente para de ir academia. muito}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {estranho, mas, ao longo dos anos, vi}\par\pard
\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\mar
gbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {dezenas e deze
nas de pessoas praticarem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {durante trs ou quatro meses e, por alguma}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {razo, desaparecerem depois disso. Algumas}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {ficam doentes e nunca
mais voltam. Outras}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {decidem parar uma semana e acabam}\par\pard\li0\ri0\sl-333\slmult0 \*\tx
1866\*\tx2306\*\tx3560\*\tx4200\fs20\cf0\f1\charscalex100 {transformando }\tab \
fs26\cf0\f1\charscalex100 {o }\tab \fs20\cf0\f1\charscalex100 {intervalo }\tab \
fs22\cf0\f1\charscalex100 {em }\tab \fs20\cf0\f1\charscalex100 {pausa}\par\pard\
li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {permanente. H tambm os preg
uiosos de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {carteirin
ha que comeam a dar desculpas de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {por que no se importam mais em entrar em}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {forma.}\par\pard\li200\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {Praticamente todos esses que desistiram}\par\pard\li
0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {tinham um ponto em comum:
no estavam}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {satisfei
tos com os ganhos e, sem obter}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {resultados visveis por seu esforo, }\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {compreensvel que tenham perdido a}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {motivao. Felizmente, no
seu caso, voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no v
ai ter essa espcie de problema. Se}\par\pard\li0\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {seguir exatamente o que aprendeu neste}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {programa, obter ganhos incrveis
e se}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\
margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {s
entir mais motivado aps trs meses do}\par\pard\li0\ri0\sl-346\slmult0 \fs20\c
f0\f1\charscalex100 {que inclusive est agora.}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Antes de entrarmos nos elementos prticos}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e concretos de treinos e dieta,
porm, quero}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que vo
c saiba que existem dois aspectos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {igualmente importantes de se alcanar o}\par\pard\li0\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {corpo dos seus sonhos. Eu os ch
amo de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220X
jogos externos\uc1\u8221X e \uc1\u8220Xjogos internos\uc1\u8221X do treino.}\par
\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {O jogo externo tem a
ver com as variveis}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
fsicas: quanto peso levantar, como comer,}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {como descansar, esse tipo de coisa. sobre}\par\pard\l
i0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {elas que a maioria dos instrut
ores, dos livros}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e
das revistas concentra suas atenes. Mas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {o jogo interno o lado menos comentado do}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {treino e, se voc no estiver com es
se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aspecto bem re
solvido, estar aberto a}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {vrios tropeos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {Naturalmente, o jogo interno o lado}\par\pard\li0\ri0\sl-333\slmult0 \f
s16\cf0\f1\charscalex100 {mental do treinamento e da alimentao, e}\par\pard\
sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\marg
bsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 { ele que realme
nte distingue o corpo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscale

x100 {sensacional do corpo medocre. Construir um}\par\pard\li0\ri0\sl-333\slmult0

\fs18\cf0\f1\charscalex100 {fsico espetacular no uma questo de}\par\pard\li0
\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pegar carona em qualquer ltim
o programa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que ent
re em moda e ocupe a mdia durante}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {alguns meses. uma questo de adotar uma}\par\pard\li0\ri0\sl-346\slm
ult0 \fs18\cf0\f1\charscalex100 {abordagem disciplinada e organizada de}\par
\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {acordo com a maneira
como voc lida com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {seu corpo, e isso, para muita gente, envolve}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {uma extensa mudana em seu estilo de vida.}\par\pard\
li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Bom, as maiores barreira
s mentais neste}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {m
undo so falta de motivao e falta de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {disciplina. Geralmente as pessoas comeam}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {cheias de determinao e interesse
e, em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {poucas sema
nas, a dedicao comea a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {vacilar. Aquele novo programa de TV bem}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {na hora da academia... Uma hora a mais de}\par\pard\li
0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sono realmente faria muita
diferena... Uns}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dia
s de intervalo no so nada de mais...}\par\pard\sect\sectd\sbkpage\pgwsxn504
0\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn546\pard\li0\ri0\sl-226\
slmult0 \fs18\cf0\f1\charscalex100 {Outra refeio s com \uc1\u8220Xcomida de m
entira\uc1\u8221X}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {no
vai fazer um estrago assim to grande...}\par\pard\li200\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {Bom, so essas as coisas que empurram}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc ladeira abaixo, que impedem
at}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mesmo os meno
res resultados possveis, e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {acabam levando voc a parar, e pronto.}\par\pard\li0\ri0\sl-346\sl
mult0 \fs16\cf0\f1\charscalex100 {Embora seja verdade que algumas pessoas}\
par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {so mais naturalment
e disciplinadas do que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {outras, qualquer um pode usar os truques}\par\pard\li0\ri0\sl-333\s
lmult0 \fs16\cf0\f1\charscalex100 {simples que vou ensinar nos prximos dois
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {captulos para se pr
eparar mentalmente para}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {vencer e se manter em curso, mesmo}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {quando perceber a tentao de se desviar.}\par\pard\sect\
sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn5
3\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-533\slmult0 \fs44\cf0\f1\char
scalex100 {10}\par\pard\li626\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li626\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li626\ri0\sl-386\slmult0 \fs32\cf0\f1\charscalex
100 {COMO DETERMINAR}\par\pard\li53\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex10
0 {METAS DE FITNESS QUE O}\par\pard\li1560\ri0\sl-466\slmult0 \fs34\cf0\f1\chars
calex100 {MOTIVEM}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li
0\ri0\sl-240\slmult0 \fs18\cf0\f1\charscalex100 { UMA COISA}\fs22\cf0\f1\charsc
alex100 { to simples e banal que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {provavelmente voc vai pensar que nem}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {precisaria ser mencionada, mas preci
sa:}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {antes de leva
ntar algum peso ou cortar}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\char
scalex100 {alguma caloria, voc tem de ter metas}\par\pard\sect\sectd\sbkpage

\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri
0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {especficas e tangveis bem claras
em}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {mente, sabendo
por que quer fazer isso.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {As pessoas com metas vagas, irreais, no}\par\pard\sect\sectd\sbknon
e\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols5\colno1\colw1893\colsr-0\col
no2\colw773\colsr-0\colno3\colw1133\colsr-0\colno4\colw773\colsr-0\colno5\colw34
6\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {motivadoras, }\par\col
umn\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {de }\par\column\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sade }\par\column\pard\li0\ri
0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {ou }\par\column\pard\li0\ri0\sl-333
\slmult0 \fs22\cf0\f1\charscalex100 {de}\par\pard\sect\sectd\sbknone\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {condicionamento fsico \uc1\u8212X ou at mesmo sem}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {metas \uc1\u8212X so sempre as primei
ras a parar.}\par\pard\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {So t
ambm fceis de se identificar.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {Aparecem esporadicamente na academia e}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {do a impresso de sonmbulos fazendo}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerccios, passando de uma
mquina para a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {segui
nte, executando movimentos apenas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {mecanicamente. Semana aps semana elas}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {se queixam de como difcil perder o
u}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ganhar peso.}\par
\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Quero deixar uma c
oisa muito clara:}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{algum com o tipo de corpo que voc aspira}\par\pard\li0\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {tem metas de sade e condicionamento}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {fsico muito especficas e realistas,
e }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {motivado por
elas, progredindo de modo}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\
marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106
\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\char
scalex100 {lento e consistente, dia a dia. Quando essa}\par\pard\li0\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {pessoa atinge uma meta, j estabel
ece a}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {prxima, e a
ssim continua motivada. isso}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {que iremos elaborar para voc neste}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {captulo.}\par\pard\li200\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {Os homens tm muitos motivos diferentes}\par\pard\li0\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {para treinar. Alguns gostam do
desafio de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {forar o
corpo alm de seus limites. Alguns}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {gostam de melhorar a aparncia para}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {impressionar as garotas. H os que
querem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {se sentir
mais seguros de si mesmos. E}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\
charscalex100 {outros querem se sentir bem e ficar}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {saudveis.}\par\pard\li200\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {A realidade que todos esses so bons}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {motivos para levar a pe
ssoa a treinar. Sem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {dvida, eu poderia dar a voc uma bela lista}\par\pard\li0\ri0\sl-346\slmult0 \f
s16\cf0\f1\charscalex100 {com os benefcios de ficar em tima forma,}\par\par
d\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {entre eles se sentir mu
ito bem, ter um alto}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {nvel de energia, ter resistncia a doenas e}\par\pard\sect\sectd\sbkpage\pgwsx
n5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-2
26\slmult0 \fs18\cf0\f1\charscalex100 {distrbios, e assim por diante, mas a

coisa}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {mais impor

tante que voc defina com a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {maior clareza possvel o que que o instiga}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {a treinar.}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Um bom modo de comear a tratar disso }\par\pard\li0\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {com aquele aspecto que as pes
soas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {costumam achar
o mais importante: o visual.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {Olha, no h do que se envergonhar.}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {Certamente todas as pessoas que eu}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {conheo e que chegaram a t
er um fsico}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {espeta
cular eram no mnimo 50% motivadas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {a ter aquela aparncia incrvel. Claro que}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {no levar a sade em conta e s se importar}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {com a aparncia faz a p
essoa usar drogas e}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{ter outros hbitos perniciosos, mas no h}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {nada errado em ser motivado pelo desejo de}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {construir uma aparncia invejve
l. Eu dou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {muito
valor minha sade e no sou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {exclusivamente motivado pela vaidade, mas}\par\pard\sect\sectd\sbkpag
e\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\r
i0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {estaria mentindo se dissesse q
ue no me}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {importo
com minha aparncia na mesma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {medida que com minha sade. Acho que ser}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {musculoso e \uc1\u8220Xsarado\uc1\u8221X sen
sacional e me}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sin
to bem toda vez que me olho no espelho.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs
18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Passo um: qua
l a aparncia do}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {corp
o ideal para voc?}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0
\sl-426\slmult0 \fs16\cf0\f1\charscalex100 {O primeiro passo para definir s
uas metas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {consiste
em estabelecer a aparncia que o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {corpo ideal tem para voc. No s na sua}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {cabea, mas na realidade. Voc preci
sa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {encontrar fotos
que tenham exatamente a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {aparncia que voc quer ter e guard-las}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {para usar como referncia futura. Pode}\par\p
ard\li0\ri0\sl-333\slmult0 \*\tx1173\*\tx2533\*\tx3360\*\tx4000\fs18\cf0\f1\char
scalex100 {parecer }\tab \fs18\cf0\f1\charscalex100 {bobagem }\tab \fs20\cf0\f1\
charscalex100 {ficar }\tab \fs20\cf0\f1\charscalex100 {na }\tab \fs18\cf0\f1\cha
rscalex100 {internet}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{procurando fotos de homens \uc1\u8220Xsarados\uc1\u8221X, mas}\par\pard\sect\s
ectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26
\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 { importante que tenha um
a imagem visual}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exa
ta de como quer que seu corpo fique.}\par\pard\li0\ri0\sl-346\slmult0 \fs
20\cf0\f1\charscalex100 {Usar sem compromisso termos como}\par\pard\li0\ri0\
sl-333\slmult0 \*\tx1226\*\tx1693\*\tx2866\*\tx4360\fs18\cf0\f1\charscalex100 {\
uc1\u8220Xsarado\uc1\u8221X }\tab \fs24\cf0\f1\charscalex100 {e }\tab \fs18\cf0\
f1\charscalex100 {\uc1\u8220Xbarriga }\tab \fs18\cf0\f1\charscalex100 {tanquinho
\uc1\u8221X }\tab \fs20\cf0\f1\charscalex100 {para}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {descrever sua meta no to motivador}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quanto olhar para as fot

os de corpos de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {

carne e osso com os quais voc quer se}\par\pard\li0\ri0\sl-346\slmult0 \f
s20\cf0\f1\charscalex100 {parecer.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {E aqui vai um fato: se voc seguir o}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {programa com preciso e se empenhar, pod
e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ter o corpo dos s
eus sonhos. O nico caso no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {qual eu diria que esse programa no ter}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {xito se voc quiser ficar parecido com um}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {halterofilista profissional
. Essa outra}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {his
tria, do comeo ao fim. Mas duvido que}\par\pard\li0\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {seja o seu objetivo. A maioria dos homens}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {quer apenas um corpo e
nxuto e musculoso,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{e todos podem chegar a isso, se se}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {dedicarem e seguirem o planejamento}\par\pard\sect\
sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn1
3\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {correto.}\par\pard\li2
00\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Dois bons sites para pesquisar
fotos de um}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\marg
rsxn13\cols5\colno1\colw1160\colsr-0\colno2\colw1093\colsr-0\colno3\colw1053\col
sr-0\colno4\colw1080\colsr-0\colno5\colw533\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {corpo }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {ideal }\par\column\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\chars
calex100 {para }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {voc }\par\column\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {so:}\
par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li
0\ri0\sl-333\slmult0 \*\tx2573\*\tx3053\*\tx4573\fs20\cf0\f1\charscalex100 {Simp
lyShredded.com }\tab \fs26\cf0\f1\charscalex100 {e }\tab \fs20\cf0\f1\charscalex
100 {BodySpace }\tab \fs24\cf0\f1\charscalex100 {no}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {BodyBuilding.com. Tambm estou montando}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {uma pequena coleo no Pinterest
, que voc}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn
13\cols3\colno1\colw1680\colsr-0\colno2\colw2040\colsr-0\colno3\colw1200\pard\li
0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {pode }\par\column\pard\li0\ri0\
sl-346\slmult0 \fs20\cf0\f1\charscalex100 {localizar }\par\column\pard\li0\ri0\s
l-346\slmult0 \fs20\cf0\f1\charscalex100 {acessando}\par\pard\sect\sectd\sbknone
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\
cf2\f1\charscalex100\ul {{\field{\*\fldinst{HYPERLINK "http://www.pinterest.com/
mikebls"}}{\fldrslt {http://www.pinterest.com/mikebls}}}}\ul0 \fs34\cf0\f1\chars
calex100 {{\field{\*\fldinst{HYPERLINK "http://www.pinterest.com/mikebls"}}{\fld
rslt {.}}}}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-44
0\slmult0 \fs26\cf0\f1\charscalex100 {Passo dois: qual seria sua}\par\pard\li0\r
i0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {condio de sade ideal?}\par\pard\li200
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs20\cf0\f1\cha
rscalex100 {Agora que voc definiu qual a aparncia}\par\pard\li0\ri0\sl-346\s
lmult0 \fs20\cf0\f1\charscalex100 {que quer ter, vamos dar uma olhada no}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {outro lado da moeda
: sua sade. Mesmo que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{sua motivao bsica para treinar seja ter}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {determinado tipo de aparncia, logo voc}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {perceber que os benefcios para su
a sade}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\
pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173
\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {so igualmente
motivadores. Voc se sentir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {fisicamente melhor, ter um nvel mais alto}\par\pard\li0\ri0\sl-346\sl
mult0 \fs20\cf0\f1\charscalex100 {de energia, ficar mais forte, se tornar}\p

ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mentalmente mais al

erta, ter um apetite}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {sexual mais vigoroso, entre outras melhoras.}\par\pard\li200\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {Estipule aquela meta de sade que lhe}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {parece motivadora. A m
inha eu descrevo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {
assim: ter um corpo com vitalidade, cheio de}\par\pard\li0\ri0\sl-333\slmult0 \f
s16\cf0\f1\charscalex100 {energia e fora, livre de doenas, capaz de}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {viver por muito tempo
e que me permita}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{permanecer ativo, desfrutando minha vida}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {ao mximo. Para mim, a coisa toda se}\par\pard\l
i0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {resume a isso. Quero ter uma v
ida longa, me}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {senti
r bem, ver meus filhos crescerem e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {nunca sofrer de uma doena debilitante.}\par\pard\li200\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Estou seguro de que seu interess
e pela}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sade vai mai
s ou menos por a, mas sinta-}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charsc
alex100 {se livre para descrever seus critrios para}\par\pard\li0\ri0\sl-33
3\slmult0 \fs22\cf0\f1\charscalex100 {uma condio de sade ideal com as}\par\pa
rd\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\m
argbsxn13\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {palavras que
melhor traduzirem as prprias}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\ch
arscalex100 {metas.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\
sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\
ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Passo trs: por que voc quer}\par\pa
rd\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {alcanar essas metas?}\par\p
ard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18\c
f0\f1\charscalex100 {Muito bem, agora que voc j definiu como}\par\pard\li0\ri0\sl333\slmult0 \fs16\cf0\f1\charscalex100 {quer que seja sua aparncia e que nv
el de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {sade pretende
manter, a prxima pergunta}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 { : por qu? Quais so as razes para voc}\par\pard\li0\ri0\sl-333\slmult0
\*\tx1133\*\tx2053\*\tx3160\*\tx3920\*\tx4386\fs18\cf0\f1\charscalex100 {almejar
}\tab \fs18\cf0\f1\charscalex100 {essas }\tab \fs18\cf0\f1\charscalex100 {metas
? }\tab \fs20\cf0\f1\charscalex100 {Isso }\tab \fs24\cf0\f1\charscalex100 { }\tab
\fs20\cf0\f1\charscalex100 {algo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {completamente pessoal, portanto, escreva}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {aquilo que o estiver motivando mais.}\pa
r\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Pode ser que voc
queira aumentar sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {autoconfiana; ou que queira praticar}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {esportes com mais competncia, ou extrair}\par\pard\l
i0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {mais prazer de seus passat
empos que so}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {fisic
amente exigentes. Talvez queira receber}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slm
ult0 \fs18\cf0\f1\charscalex100 {mais ateno do sexo oposto, ou sentir a}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {satisfao de ter super
ado barreiras fsicas.}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex1
00 {Pode querer se sentir em condies de}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {participar de atividades fsicas com seus}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {filhos, ou derrotar os amigos
em lutas livres}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {am
istosas. Seja qual for o motivo que o}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {inspira, apenas deixe-o registrado por}\par\pard\l
i0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {escrito.}\par\pard\li200\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {Em nome da simplicidade, primeiro
anote}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {os motivos

para suas metas quanto }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc

alex100 {aparncia, e depois se concentre nas metas}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {de sade.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscalex100 {Em suma}\par\p
ard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18\c
f0\f1\charscalex100 {Realizando esses passos simples, voc ter}\par\pard\li0\ri0\sl
-333\slmult0 \*\tx1026\*\tx1880\*\tx3253\*\tx4573\fs20\cf0\f1\charscalex100 {cri
ado }\tab \fs22\cf0\f1\charscalex100 {uma }\tab \fs20\cf0\f1\charscalex100 {pode
rosa }\tab \fs20\cf0\f1\charscalex100 {\uc1\u8220Xplanilha }\tab \fs22\cf0\f1\ch
arscalex100 {de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {mot
ivao\uc1\u8221X que sempre servir para lhe}\par\pard\sect\sectd\sbkpage\pgwsxn
5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn120\pard\li0\ri0\sl-2
26\slmult0 \fs20\cf0\f1\charscalex100 {apontar o caminho. Quando se sentir
um}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {pouco cansado
e estiver perto de dar as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {costas academia, apenas d uma rpida}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {olhada em sua planilha e provavelmente}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc mudar de ideia.
Quando estiver no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{restaurante com os amigos, observando}\par\pard\li0\ri0\sl-346\slmult0 \fs
16\cf0\f1\charscalex100 {como se entopem com porcarias, enquanto}\par\pard\
li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {voc come seu peixe com le
gumes, saber}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {exatam
ente por que est fazendo isso.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\ch
arscalex100 {Essa a frmula simples e poderosa que}\par\pard\li0\ri0\sl-333
\slmult0 \*\tx733\*\tx1520\*\tx2160\*\tx3240\fs22\cf0\f1\charscalex100 {usei }\t
ab \fs22\cf0\f1\charscalex100 {para }\tab \fs22\cf0\f1\charscalex100 {me }\tab \
fs20\cf0\f1\charscalex100 {manter }\tab \fs20\cf0\f1\charscalex100 {continuament
e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {motivado a treina
r e comer adequadamente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {durante anos. Minhas metas foram mudando}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {com o passar do tempo, mas sempre garanti}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que estava sabendo aonde estav
a indo e por}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {qu. m
uito boa a chance de que voc se}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0
\f1\charscalex100 {beneficie enormemente fazendo a mesma}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {coisa.}\par\pard\sect\sectd\sbkpage\pg
wsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn80\pard\li2146\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li2146\ri0\sl-533\slmult0 \fs44\cf0\f1\charscalex100 {11}\p
ar\pard\li373\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li373\ri0\sl-213\slmult0 \fs
18\cf0\par\pard\li373\ri0\sl-386\slmult0 \fs34\cf0\f1\charscalex100 {O CDIGO DE U
M BOM}\par\pard\li453\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {PARCEIRO DE
TREINO}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-2
40\slmult0 \fs16\cf0\f1\charscalex100 {TREINAR COM PARCEIRO}\fs18\cf0\f1\chars
calex100 { ruim uma porcaria.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {Realmente, uma porcaria. J treinar com um}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {parceiro bom genial e, inclusive, um
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aspecto muito im
portante de se manter}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {motivado e no desistir. No s ter um}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {parceiro de treino responsabiliza voc por}\par\pa
rd\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\m
argbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {aparecer na
academia (se voc faltar, no}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\char

scalex100 {est decepcionando apenas a si mesmo,}\par\pard\li0\ri0\sl-333\slm

ult0 \fs18\cf0\f1\charscalex100 {est \uc1\u8220Xfurando\uc1\u8221X com ele ta
mbm), como}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ainda aj
uda a ter algum que o supervisione}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {em alguns exerccios, que o motive a fazer}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mais uma repetio, que aumente o}\
par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {tamanho dos pesos co
m voc.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Conforme o
tempo passa, um bom parceiro}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {pode fazer uma grande diferena. Aqueles}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {dias em que voc teria faltado na academia}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mas acabou indo por cau
sa do parceiro sero}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {t
eis para somar mais ganhos reais, assim}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {como aquelas vezes em que voc no teria}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumentado o peso ou no teria
se forado a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {realizar
as duas ltimas repeties.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale
x100 {Por isso, recomendo fortemente que voc}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {encontre algum com quem treinar na}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {academia antes de comear, e
que vocs}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dois conc
ordem com o seguinte cdigo:}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\ma
rglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-333\slmult0 \fs26\cf0\f1\charscalex100 {Cdigo do bom pa
rceiro de treino}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl426\slmult0 \fs20\cf0\f1\charscalex100 {1. Serei pontual todas as vezes qu
e for}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treinar e,
se no puder evitar faltar alguma}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {vez, avisarei meu parceiro o mais breve}\par\pard\li200\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {possvel.}\par\pard\li0\ri0\sl-346\sl
mult0 \fs16\cf0\f1\charscalex100 {2. Irei para a academia treinar, e no pa
ra}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {bater papo.
Quando estivermos na}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {academia, nossa ateno ser voltada aos}\par\pard\li200\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {exerccios. Estaremos sempre prontos a}\par\pard\li200
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {supervisionar um ao outro e fare
mos nosso}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {trabalh
o com eficincia.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {3.
Vou treinar com empenho para dar um}\par\pard\li200\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {bom exemplo para meu parceiro.}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {4. Vou motivar meu parceiro a fazer mais d
o}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que ele acha
que pode. minha funo}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscal
ex100 {motiv-lo a usar pesos maiores e a fazer}\par\pard\sect\sectd\sbkpag
e\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn40\pard\li200
\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {mais repeties do que ele acre
dita que}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {consegu
e.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {5. Darei apoio e
incentivo ao meu parceiro, e}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {vou elogi-lo por seus ganhos.}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {6. No deixarei que meu parceiro se livre de}\par\pard\li20
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {uma sesso de treino. Vou re
jeitar todas}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {as
desculpas que no forem realmente}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {uma emergncia ou um compromisso que}\par\pard\li200\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no possa ser reagendado, e insistirei
para}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que ele ve
nha e treine. No caso de a}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1

\charscalex100 {desculpa ser vlida, vou me prontificar a}\par\pard\li200\ri

0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {treinar em outro horrio para po
dermos}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {realizar n
osso treino (desde que possvel).}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18
\cf0\f1\charscalex100 {Esse cdigo pode parecer bobo, mas se}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc e seu parceiro seguirem es
ses seis}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {pontos,
estaro prestando um imenso favor}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {um ao outro e conquistaro grandes ganhos}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {juntos. Por outro lado, se seu parce
iro no}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13
\margtsxn146\margbsxn546\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100
{conseguir acatar os seis pontos \uc1\u8212X quer dizer,}\par\pard\li0\ri0\sl-34
6\slmult0 \fs16\cf0\f1\charscalex100 {se no aparecer nos horrios marcados, s
e}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {estiver mais in
teressado em bater papo do}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {que em se exercitar, se treina de modo}\par\pard\li0\ri0\sl-3
33\slmult0 \fs16\cf0\f1\charscalex100 {preguioso, se no o provoca a fazer m
ais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {etc. \uc1\u821
2X ento, ele um mau parceiro de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {treino, e de fato est prejudicando voc mais}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {do que ajudando. Voc precisa faz-lo aderi
r}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a esse programa
e seguir o cdigo que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {descrevemos, ou ento dever encontrar}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {outra pessoa com quem treinar que se}\par\pard\
li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {mostre capaz de se envolv
er com esse}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {compr
omisso.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\margtsxn160\margbsxn53\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li214
6\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-533\sl
mult0 \fs44\cf0\f1\charscalex100 {12}\par\pard\li533\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li533\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li533\ri0\sl-386\slmult0
\fs34\cf0\f1\charscalex100 {SE VOC NO PUDER}\par\pard\li160\ri0\sl-466\slmult0 \fs
32\cf0\f1\charscalex100 {MEDIR, NO SABE O QUE}\par\pard\li533\ri0\sl-466\slmult0
\fs34\cf0\f1\charscalex100 {EST ACONTECENDO}\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \*\tx533\fs22\cf0\f1\charscalex100
{SIR }\tab \fs16\cf0\f1\charscalex100 {WILLIAM THOMSON}\fs20\cf0\f1\charscalex
100 {, tambm conhecido}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {como lorde Kelvin, foi um fsico e engenheiro}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {muito inventivo. Ele disse que, quando voc}\par\par
d\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pode medir alguma coisa
e express-la em}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {nm
eros, significa que conhece algo a}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slm
ult0 \fs18\cf0\f1\charscalex100 {respeito disso, mas quando no pode medir}\
par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {nem expressar em
nmeros, voc no tem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
nenhum conhecimento dessa coisa.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {Essa constatao de fato muito}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {pertinente no caso do treinamento fsico e}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {da adoo de uma dieta
alimentar. Se voc}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{puder medir seu progresso (ou a ausncia}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {dele) e expressar esse fato em nmeros}\par\pard\

li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {reais, ento sabe se est indo no

rumo certo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ou no. S
e voc no tem nenhuma maneira}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {de mensurar seu progresso, ento est}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {fazendo as coisas s cegas e esperando que}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {tudo d certo no final.}\par\par
d\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Uma das protees mais ef
icientes contra}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fi
car empacado num programa rotineiro e}\par\pard\li0\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {sem ganhos manter um dirio atualizado}\par\pard\li0
\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {do treino e da alimentao. Sei
que no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {princpio
isso pode parecer um pouco}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {exagerado, mas de fato faz uma tremenda}\par\pard\sect\sectd\sb
kpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\l
i0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {diferena. Do meu ponto de
vista, um}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {hbito a
bsolutamente vital para a obteno}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {de ganhos no longo prazo.}\par\pard\li200\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {Quero lhe fazer uma pergunta. Qual a}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {coisa mais frustrante para u
m sujeito}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {enfrenta
r num treinamento? De longe, a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f
1\charscalex100 {resposta para isso chegar a um plat e}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {ficar empacado ali, na rotina. Fa
zer supino}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {com o
mesmo peso por vrias semanas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {seguidas. Rosca direta com os mesmos}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {halteres durante meses a fio. Com ess
as}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1746\*\tx2240\*\tx3880\fs18\cf0\f1\char
scalex100 {\uc1\u8220Xempacadas\uc1\u8221X }\tab \fs24\cf0\f1\charscalex100 {o }
\tab \fs18\cf0\f1\charscalex100 {crescimento }\tab \fs18\cf0\f1\charscalex100 {m
uscular}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tambm fica
estagnado, e nada mais}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {aborrecido do que investir tempo e esforo}\par\pard\li0\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {para ir academia todo santo dia s pa
ra}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ficar com a mesm
a aparncia, semana aps}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{semana.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {E o q
ue dizer a respeito da alimentao?}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {Qual a coisa mais frustrante para um}\par\pard\sect\sec
td\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\p
ard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {homem em termos de sua al
imentao? No}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {perder nem
ganhar peso com a rapidez que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {deveria. Muitos homens acham que esto}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {comendo direito, mas por alguma razo}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xinexplicvel\u
c1\u8221X no conseguem perder toda a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {gordura que queriam, nem aumentam a}\par\pard\li0\ri0\sl-3
46\slmult0 \fs20\cf0\f1\charscalex100 {massa muscular.}\par\pard\li200\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {Bom, quero dar um aviso: se voc no}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mantiver um dirio sobr
e seu treinamento e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{alimentao, praticamente certo que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {incorrer nesses problemas. Vai chegar num}\par\pard\li0\ri0\sl346\slmult0 \fs16\cf0\f1\charscalex100 {plat em seus exerccios e vai ficar
o resto}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {da vida
lutando para comer corretamente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {(especialmente o aspecto de eliminar}\par\pard\li0\ri0\sl-33

3\slmult0 \fs20\cf0\f1\charscalex100 {coisas). E por qu?}\par\pard\li0\ri0\sl-213

\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex10
0 {Dirio de treinamento}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margls
xn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\
f1\charscalex100 {Construir seu corpo ideal leva tempo.}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {Como diz o antigo adgio, uma maratona,}
\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {no um pique de 1
00 metros rasos. Agora,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {se voc sabe o que est fazendo, capaz de}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {conquistar ganhos incrveis e de curtir muito}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {o processo, mas, seja co
mo for que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {en
care a situao, ser um verdadeiro}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {investimento de tempo e esforo.}\par\pard\li200\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {O truque para aumentar sua massa}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {muscular sempre ficar mais fort
e. Para que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {seus ms
culos fiquem mais fortes e}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\cha
rscalex100 {progressivamente se acostumem com pesos}\par\pard\li0\ri0\sl-346
\slmult0 \fs20\cf0\f1\charscalex100 {maiores, eles devem crescer, simples assim.
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Agora, a armadil
ha a respeito da fora}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {muscular que ela aumenta devagar, pouco}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {a pouco. Se voc est apenas comeando,}\par\pard\li0
\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {constatar grandes saltos em s
ua fora nos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {primei
ros meses, mas, depois de algum}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {tempo, esses ganhos iro desacelerar. Desse}\par\pard\sect\sectd
\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\par
d\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {ponto em diante, voc ter
de trabalhar}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {cons
cientemente em busca de cada kg de}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1146\*\
tx1880\*\tx2746\*\tx4626\fs20\cf0\f1\charscalex100 {avano }\tab \fs22\cf0\f1\char
scalex100 {em }\tab \fs22\cf0\f1\charscalex100 {seus }\tab \fs20\cf0\f1\charscal
ex100 {treinamentos. }\tab \fs24\cf0\f1\charscalex100 {E,}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {naturalmente, aqui que as coisas fi
cam}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {embaadas para
as pessoas que no fazem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {um dirio: elas acabam caindo na rotina com}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {os mesmos exerccios, os mesmos pesos, as}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mesmas repeties \uc1\u8212X
quer dizer, o melhor}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscale
x100 {jeito de no evoluir nada \uc1\u8212X, ou pior,}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {exerccios diferentes com pesos aleatri
os,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {que no permite
m a mensurao dos}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {p
rogressos que esto sendo feitos.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {Como evitar isso? aqui que entra o seu}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dirio. Toda semana, sua meta faz
er}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {apenas um pouc
o mais do que na semana}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {anterior. Isso no quer necessariamente}\par\pard\li0\ri0\sl-346\slm
ult0 \fs18\cf0\f1\charscalex100 {dizer trabalhar com pesos maiores, porque}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seria impossvel au
mentar o peso de todo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {exerccio a cada semana. Isso tambm vale}\par\pard\sect\sectd\sbkpage\
pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0
\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {para repeties. Mais repeties acabam}
\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {envolvendo mais p

eso, com o tempo. Por}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal

ex100 {exemplo, se voc trabalhou com 112,5 kg}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {com 4 repeties na semana 1, com 5}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {repeties na semana 2 e com 6 n
a semana}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {3, deve
estar em condies de chegar na}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {semana 4 fazendo 4 repeties com 115 kg.}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {Esse processo ento recomea e depois voc}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sobe para 117,5 kg, 120
kg e assim por}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {d
iante. assim que se constri a fora: de}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {repetio em repetio.}\par\pard\li200\ri0\sl-346\slmult0 \fs
22\cf0\f1\charscalex100 {Porm, se voc no faz um dirio,}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {provavelmente no saber o que fez na}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {semana anterior. Cl
aro que voc deve ter}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {anotado mentalmente para seu "ego" as}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {repeties do supino e rosca com halteres,}\par\p
ard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {mas e todo o resto que vo
c praticou? Voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {preci
sa lidar com todos os levantamentos da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {mesma maneira. Seu mantra deve ser \uc1\u8220Xmais}\par\pard
\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\mar
gbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {uma repetio!\uc1\
u8221X. Se voc conseguir uma}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {repetio a mais de um exerccio, em}\par\pard\li0\ri0\sl-333\slmul
t0 \*\tx1613\*\tx2373\*\tx2840\*\tx4000\fs18\cf0\f1\charscalex100 {comparao }\tab
\fs20\cf0\f1\charscalex100 {com }\tab \fs24\cf0\f1\charscalex100 {a }\tab \fs18\
cf0\f1\charscalex100 {semana }\tab \fs18\cf0\f1\charscalex100 {anterior}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {(mantendo a forma adequa
da), d-se os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {parabn
s, porque voc fez progresso. Se no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {conseguir fazer mais do que na ltima}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {semana, no se desespere, mas na semana}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que vem voc precisa se em
penhar mais. Se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {h al
gumas semanas voc est empacado, }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {melhor dar uma espiada em como andam}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {sua alimentao e seu descanso, porque}\par\
pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {alguma coisa est fora dos
trilhos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440
\slmult0 \fs26\cf0\f1\charscalex100 {Como fazer um dirio}\par\pard\li200\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs20\cf0\f1\charscalex10
0 {Bom, e como manter um dirio de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf
0\f1\charscalex100 {treinamento? Simples. Faa o download de}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {um aplicativo para seu iPOd ou telef
one (eu}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100
{gosto de FitnessFast, Gym Buddy e JEFit), ou}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {voc pode ser adepto de um mtodo das}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {antigas e arrumar uma caderneta
de papel.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {No ca
so de uma caderneta, anote uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {srie de coisas para cada dia de treino:}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quantas semanas desde a ltima vez em
que}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {tirou uma seman
a de descanso, assim como}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {o dia, a data e a parte do corpo que voc}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {treinar naquele dia. Voc tambm deve se

}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pesar uma ou du

as vezes por semana (de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {manh, apenas com roupas de baixo, aps}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {usar o banheiro e de estmago vazio),}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {anotando tudo na cadernet
a.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Depois, faa u
ma lista dos exerccios que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {pretende realizar e estude o trabalho da}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {semana anterior. Com isso, voc avalia
se}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {est aumentando
o nmero de repeties,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {se seu peso subiu esta semana (logo mais}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {falaremos a esse respeito). Ento, voc}\par\p
ard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\
margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {comea com o
primeiro exerccio e anota o}\par\pard\li0\ri0\sl-346\slmult0 \*\tx733\*\tx14
66\*\tx2320\*\tx2986\*\tx4453\fs22\cf0\f1\charscalex100 {que }\tab \fs22\cf0\f1\
charscalex100 {fez. }\tab \fs20\cf0\f1\charscalex100 {Voc }\tab \fs22\cf0\f1\char
scalex100 {vai }\tab \fs20\cf0\f1\charscalex100 {cumprindo }\tab \fs22\cf0\f1\ch
arscalex100 {sua}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1760\*\tx2733\*\tx4040\fs
20\cf0\f1\charscalex100 {programao }\tab \fs20\cf0\f1\charscalex100 {dessa }\tab \
fs20\cf0\f1\charscalex100 {maneira, }\tab \fs20\cf0\f1\charscalex100 {sempre}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {olhando para o que
j fez, para ter certeza}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {de que est fazendo mais repeties ou}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {trabalhando com um peso maior do que na}\par
\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {semana anterior. Veja a
seguir esse exemplo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{de como eu atualizava meu dirio escrito}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {antes de passar a usar o aplicativo:}\par\pard\li181
3\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1813\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li1813\ri0\sl-240\slmult0 \fs24\cf0\f0\charscalex100\b {Semana 4}\b0 \par\p
ard\li2120\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {81 kg}\par\pard\li1986
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {8/14/11}\par\pard\li1946\ri0\sl213\slmult0 \fs18\cf0\par\pard\li1946\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li19
46\ri0\sl-240\slmult0 \fs26\cf0\f0\charscalex100\b {2-feira}\b0 \par\pard\li2146\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Peito}\par\pard\li173\ri0\sl-346\
slmult0 \fs20\cf0\f1\charscalex100 {Supino \uc1\u8212X 137,5 x 4, x 4, x 4 (sens
ao de}\par\pard\li2106\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {fora)}\par\pa
rd\li40\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Supino inclinado com halt
eres \uc1\u8212X 55 x 5, x 5,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613
\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li2253\ri0\sl-226\slmult0 \f
s22\cf0\f1\charscalex100 {x 4}\par\pard\li106\ri0\sl-346\slmult0 \fs20\cf0\f1\ch
arscalex100 {Supino reto com halteres \uc1\u8212X 55 x 5, x 5, x 5}\par\pard\li2
00\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li200\ri0\sl-240\slmult0 \fs22\cf0\f1\charscalex100 {Bem simples, voc no
acha? Eu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {costumava
fazer alguma anotao quando}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {me sentia especialmente forte ou fraco num}\par\pard\li0\ri0\sl-346\s
lmult0 \fs18\cf0\f1\charscalex100 {exerccio, se tinha tido muita dificuldade com}
\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {uma srie, se algu
ma espcie de dor difusa}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {ou pontual estava me incomodando, se no}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {tinha dormido bem na noite anterior etc.}\par\
pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Manter um dirio como
esse facilita para}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {voc sempre estar atento s melhorias e}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {nunca voltar para trs nem ficar empacado}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {(e, se isso acontecer,
voc pode identificar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1

00 {as razes muito especficas pelas quais se}\par\pard\li0\ri0\sl-333\slmult

0 \fs20\cf0\f1\charscalex100 {deu tal fato e tomar as providncias}\par\pard
\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {necessrias que o ajudem a se
\uc1\u8220Xdesatolar\uc1\u8221X).}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {Realmente, no h nada alm disso em}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {termos de fazer o dirio de treinamento.}
\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margts
xn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {Bons a
plicativos podem mant-lo atualizado}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0
\f1\charscalex100 {a respeito dessas mesmas coisas, alm de}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {criarem grficos muito instrutivos
que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mostram como
voc est evoluindo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Dirio da alimentao}\par\pard\li200\ri0\
sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\cf0\f1\charscal
ex100 {Como voc ver daqui a pouco, fazer dieta}\par\pard\li0\ri0\sl-333\slmult0 \*
\tx586\*\tx1506\*\tx2946\*\tx4013\fs24\cf0\f1\charscalex100 { }\tab \fs20\cf0\f1\
charscalex100 {uma }\tab \fs18\cf0\f1\charscalex100 {atividade }\tab \fs18\cf0\f
1\charscalex100 {muito }\tab \fs18\cf0\f1\charscalex100 {precisa,}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {especialmente quando voc est numa d
ieta}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de reduo de c
alorias. Para tanto, voc}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {deve dividir a necessidade diria exata de}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {calorias, protenas, carboidratos e gordur
as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {entre 4 a 6
refeies por dia, a serem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {consumidas em intervalos de 3 a 4 horas.}\par\pard\li200\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {O jeito mais fcil de fazer isso comer o}
\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {mesmo prato em t
odas as refeies, todos}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {os dias. Embora possa parecer tedioso, tem}\par\pard\sect\sectd\sbkpa
ge\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\
ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {seus benefcios. fcil de fazer
os}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {preparativos p
ara as refeies, fcil de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {seguir, no precisa de nenhuma contagem}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {de calorias \uc1\u8220Xna hora\uc1\u8221X, nen
hum ajuste, mais}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
nada. Se voc no se incomodar com isso,}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {tornar sua vida mais fcil. Algumas}\par\pard\li0\ri0
\sl-346\slmult0 \*\tx1240\*\tx2306\*\tx3026\*\tx4360\fs18\cf0\f1\charscalex100 {
pessoas, }\tab \fs18\cf0\f1\charscalex100 {porm, }\tab \fs20\cf0\f1\charscalex100
{no }\tab \fs18\cf0\f1\charscalex100 {suportam }\tab \fs20\cf0\f1\charscalex100
{essa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {monotonia, e
precisam variar a alimentao;}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {tudo bem, mas a variao tem de ser}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {planejada, no pode ser espontnea.}\par\pard\li200\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Como voc pode imaginar, impossvel}
\par\pard\li0\ri0\sl-346\slmult0 \*\tx1120\*\tx2413\*\tx3773\fs18\cf0\f1\charsca
lex100 {tentar }\tab \fs18\cf0\f1\charscalex100 {calcular }\tab \fs18\cf0\f1\cha
rscalex100 {calorias, }\tab \fs18\cf0\f1\charscalex100 {protenas,}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {carboidratos e gorduras a cada
refeio,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {entre toda
s as correrias de trabalho,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {providncias e tudo mais. Quantas calorias}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {realmente contm a poro de salada de}\
par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {frango que voc aca
bou de pedir no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
restaurante aonde seus amigos queriam ir?}\par\pard\li0\ri0\sl-333\slmult0

\fs20\cf0\f1\charscalex100 {(Mais do que voc provavelmente pensa que}\par\pard\se

ct\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbs
xn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {tem.) E aquele p
unhado de batatas chips}\par\pard\li0\ri0\sl-346\slmult0 \*\tx706\*\tx1533\*\
tx2613\*\tx3200\*\tx4266\fs22\cf0\f1\charscalex100 {que }\tab \fs20\cf0\f1\chars
calex100 {voc }\tab \fs20\cf0\f1\charscalex100 {acabou }\tab \fs22\cf0\f1\charsca
lex100 {de }\tab \fs20\cf0\f1\charscalex100 {engolir }\tab \fs20\cf0\f1\charscal
ex100 {como}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {\uc1\u8
220Xlanchinho\uc1\u8221X improvisado? E o caf com leite}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {da Starbucks? E o saquinho \uc1\u
8220Xpequeno\uc1\u8221X de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {pretzels? nessas mincias que dietas de}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {perda de peso fracassam redondamente:}\par
\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {com uma caloria no plane
jada por vez.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Iss
o pode ser um problema tambm para}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {pessoas que esto tentando ganhar peso. A}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {fim de aumentar a massa muscular,
seu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corpo precisa
ser alimentado com calorias,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\
charscalex100 {protenas, carboidratos e gorduras em}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {quantidade suficiente, todos os dias (e
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {consumir protena
a cada trs horas,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{aproximadamente). Pode ser difcil, ento,}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {atingir suas marcas se voc tiver de preparar}\par\pard\l
i0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {comida s pressas, de poucas
em poucas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {horas.
}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Como ter varie
dade e ainda assim seguir}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613
\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20
\cf0\f1\charscalex100 {precisamente a dieta e, desse modo, perder}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {peso (ou ganhar msculos e con
tinuar}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {magro)? pa
ra isso que serve o dirio da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {alimentao. O uso essencial desse dirio}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {no simplesmente anotar o que voc}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {comeu ao longo do dia,
mas planejar suas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{refeies para cada dia (e ento anotar o}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {que voc realmente comeu, claro).}\par\pard\li200\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {Assim que voc souber quantas calori
as e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quanto de pro
tenas, carboidratos e gorduras}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {voc deve consumir a cada dia, voc pode}\par\pard\li0\ri0\sl-346\
slmult0 \fs18\cf0\f1\charscalex100 {planejar suas refeies usando um banco de}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dados on-line sobre fato
s nutricionais, como}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\cols2\colno1\colw4706\colsr-0\colno2\colw213\pard\li0\ri0\sl-333\
slmult0 \fs20\cf2\f1\charscalex100\ul {{\field{\*\fldinst{HYPERLINK "http://www.
calorieking.com"}}{\fldrslt {www.calorieking.com}}}}\ul0 \fs38\cf0\f1\charscalex
100 {{\field{\*\fldinst{HYPERLINK "http://www.calorieking.com"}}{\fldrslt { }}}}
\par\column\pard\li0\ri0\sl-333\slmult0 \fs28\cf0\f1\charscalex100 {e}\par\pard\
sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl333\slmult0 \fs20\cf2\f1\charscalex100\ul {{\field{\*\fldinst{HYPERLINK "http://
www.caloriecount.about.com"}}{\fldrslt {www.caloriecount.about.com}}}}\ul0 \fs18
\cf0\f1\charscalex100 { (os meus dois}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {favoritos).}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f
1\charscalex100 {Recomendo que voc use uma planilha}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {para preparar essa programao, e o jeito

}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mais simples de fa

zer isso montando uma}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsx
n106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrs
xn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex1
00 {lista, refeio por refeio, de um dia}\par\pard\li0\ri0\sl-346\slmult0 \fs16
\cf0\f1\charscalex100 {completo de alimentos que voc facilmente}\par\pard\li
0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {pode comer. Relacione as ca
lorias, as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {protenas
, os carboidratos e a gordura de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {cada alimento em cada refeio, totalizando}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {os nmeros conforme for anotando. Ma
rque}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {as coisas de q
ue voc precisa at completar}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {o equivalente a um dia de alimentao que}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {satisfaa suas necessidades calricas e}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {macronutricionais.}\par\pa
rd\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Eu gosto de inventar
algumas opes}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {difere
ntes para caf da manh, almoo e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {jantar, e ento fao rodzio com elas durante}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {a semana. Com isso, voc pode ir s}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {compras e preparar os
pratos conforme}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
precisar. Recomendo que faa isso uma ou}\par\pard\li0\ri0\sl-346\slmult0 \f
s20\cf0\f1\charscalex100 {duas vezes por semana, planejando e}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {preparando o equivalente a uma s
emana de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {refeies em
um ou dois dias por semana}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6
613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \f
s18\cf0\f1\charscalex100 {(eu pessoalmente prefiro a quarta-feira e o}\par
\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {domingo para essa ativi
dade).}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Ento, em
seu dirio, voc anota o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {seguinte, para cada dia:}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pa
rd\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs18\cf0\f1
\charscalex100 {1. sua meta de dieta em termos de calorias,}\par\pard\li200\ri0\
sl-346\slmult0 \fs20\cf0\f1\charscalex100 {protenas, carboidratos e gorduras;}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {2. os alimentos que vo
c planeja comer em}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{cada refeio, anotando o total de calorias,}\par\pard\li200\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {protenas, carboidratos e gorduras;}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {3. observaes com o que voc efetivamente}\pa
r\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {comeu em cada ref
eio. Voc pode}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {simp
lesmente colocar uma marca de}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {\uc1\u8220Xrealizada\uc1\u8221X ao lado da refeio planejada,
}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {caso tenha sido
seguida fielmente, mas se}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {voc precisou se desviar do programado (o}\par\pard\li200\ri0\sl-346\slmu
lt0 \fs20\cf0\f1\charscalex100 {que voc vai tentar evitar, mas que s}\par\p
ard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {vezes no possvel), de
ve anotar o que}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{comeu, assim como as calorias, as}\par\pard\sect\sectd\sbkpage\pgwsxn5040
\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li200\ri0\sl-226\
slmult0 \fs20\cf0\f1\charscalex100 {protenas, os carboidratos e as gorduras}
\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {desse cardpio no pr
evisto.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18\cf0\f1\charscalex100 {S
e voc estiver usando uma caderneta,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {ficar mais ou menos assim:}\par\pard\li1853\ri0\sl-213\slmul

t0 \fs18\cf0\par\pard\li1853\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1853\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li1853\ri0\sl-373\slmult0 \fs20\cf0\f1\charscale
x100 {10/3/2012}\par\pard\li1546\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1546\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li1546\ri0\sl-240\slmult0 \fs24\cf0\f0\chars
calex100\b {Segunda-feira}\b0 \par\pard\li2053\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li2053\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2053\ri0\sl-253\slmult0 \fs2
0\cf0\f1\charscalex100 {Metas:}\par\pard\li1666\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {1.900 calorias}\par\pard\li1466\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {200 g de protena}\par\pard\li1253\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {200 g de carboidratos}\par\pard\li1560\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {40 g de gordura}\par\pard\li1866\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li1866\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1866\ri0\sl-253\slmult
0 \fs20\cf0\f1\charscalex100 {Refeies:}\par\pard\li933\ri0\sl-306\slmult0 \fs20\cf
0\f1\charscalex100\ul {7 da manh \uc1\u8212X refeio n. 1}\ul0 \par\pard\sect\sectd\
sbkpage\pgwsxn5040\pghsxn6613\marglsxn453\margrsxn106\margtsxn173\margbsxn53\par
d\li733\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {1 xcara de leite de arroz}
\par\pard\li386\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {30 g de protena (s
oro de leite)}\par\pard\li1186\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1186\ri0\
sl-413\slmult0 \fs20\cf0\f1\charscalex100 {30 g de protena}\par\pard\li973\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {25 g de carboidratos}\par\pard\li1280\r
i0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {6 g de gordura}\par\pard\li1426\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {270 calorias}\par\pard\li586\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li586\ri0\sl-426\slmult0 \fs20\cf0\f1\charscalex
100\ul {9 da manh \uc1\u8212X refeio n. 2}\ul0 \par\pard\li1133\ri0\sl-320\slmult0
\fs20\cf0\f1\charscalex100 {(vitamina batida)}\par\pard\li733\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {1 xcara de leite de arroz}\par\pard\li1520\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {2 bananas}\par\pard\li346\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {30 g de protena \uc1\u8212X soro de leite}\par\par
d\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {1,5 colher de sobremesa de
Udo\uc1\u8217Xs oil}\fs28\cf2\f1\charscalex100\ul {{\field{\*\fldinst{HYPERLINK
"#194"}}{\fldrslt {*}}}}\ul0 \fs38\cf0\f1\charscalex100 {{\field{\*\fldinst{HYPE
RLINK "#194"}}{\fldrslt { }}}}\par\pard\li1186\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li1186\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1186\ri0\sl-240\slmult0 \fs2
0\cf0\f1\charscalex100 {30 g de protena}\par\pard\li973\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {75 g de carboidratos}\par\pard\li1213\ri0\sl-346\slmult0 \
fs20\cf0\f1\charscalex100 {27 g de gordura}\par\pard\li1426\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {640 calorias}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn346\pard\li200\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {
(E assim por diante ao longo do dia,}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {decompondo cada refeio em todos os seus}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {componentes.)}\par\pard\li200\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li20
0\ri0\sl-240\slmult0 \fs16\cf0\f1\charscalex100 {Como diz o antigo ditado,
\uc1\u8220Xse voc falha}\par\pard\li0\ri0\sl-333\slmult0 \*\tx653\*\tx2600\*\tx
3360\fs22\cf0\f1\charscalex100 {no }\tab \fs20\cf0\f1\charscalex100 {planejament
o, }\tab \fs22\cf0\f1\charscalex100 {seu }\tab \fs20\cf0\f1\charscalex100 {plane
jamento}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {falhar\uc1\u
8221X. Isso muito verdadeiro em termos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {de uma dieta. basicamente impossvel ficar}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {com o corpo enxuto sem planejar
e se}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {preparar do
modo como descrevi, e por}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {isso que a maioria das pessoas no}\par\pard\li0\ri0\sl-346\slm
ult0 \fs20\cf0\f1\charscalex100 {consegue atingir os resultados desejados.}\par\
pard\li200\ri0\sl-253\slmult0 \fs20\cf2\f1\charscalex100\ul {{\field{\*\fldinst{
HYPERLINK "#193"}}{\fldrslt {*}}}}\ul0 \fs10\cf0\f1\charscalex100 {{\field{\*\fl
dinst{HYPERLINK "#193"}}{\fldrslt { }}}Polivitamnico a base de mega 3 e mi
nerais. Pode ser}\par\pard\li0\ri0\sl-240\slmult0 \fs12\cf0\f1\charscalex100 {
substitudo por qualquer outro produto que contenha as}\par\pard\li0\ri0\sl

-240\slmult0 \fs14\cf0\f1\charscalex100 {mesmas especificaes.}\par\pard\sect\sectd

\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn53\par
d\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-533\slmult0 \fs44\cf0\f1\charscale
x100 {13}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li200\ri0\sl-386\slmult0 \fs34\cf0\f1\charscalex100 {
INTENSIDADE E FOCO \uc1\u8212X}\par\pard\li720\ri0\sl-466\slmult0 \fs32\cf0\f1\c
harscalex100 {SUAS DUAS ARMAS}\par\pard\li1493\ri0\sl-466\slmult0 \fs34\cf0\f1\c
harscalex100 {SECRETAS}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pa
rd\li0\ri0\sl-240\slmult0 \fs16\cf0\f1\charscalex100 {SE ALGUMA VEZ}\fs20\cf0\f1
\charscalex100 { voc j treinou, sabe o que }\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {preciso para fazer um trabalho excelente:}\par\pard\l
i0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {forar-se at o limite em que
o peso d a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sens
ao de ser leve. Nada distrai sua}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {ateno, voc est totalmente presente no}\par\pard\sect\sectd\sb
kpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\l
i0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {momento, curtindo a injeo de san
gue nos}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {msculos. Voc
se sente grande e forte.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {O segredo de ter esse tipo de treino todo}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {dia usar a elevao de pesos com}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {intensidade e foco. Tr
einar com intensidade}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {e foco mximo permitir que voc levante os}\par\pard\li0\ri0\sl-346\slmult0 \fs1
6\cf0\f1\charscalex100 {maiores pesos que lhe for possvel e, desse}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {modo, literalmente forar
seus msculos a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {cr
escer.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Mas o qu
e quero dizer com intensidade e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {foco? Quero dizer bufar e gemer alto a cada}\par\pard\li0\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {repetio enquanto uma faixa de heavy
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {metal explode no
s seus fones de ouvido?}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {Embora alguns sujeitos desse tipo faam um}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {treino realmente bem intenso, nada desse}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {espetculo de fato neces
srio.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Intensidade
apenas o nvel de esforo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {fsico e mental com que voc realiza seu}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {treino. Diz respeito determinao com que}\par\par
d\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\ma
rgbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {voc se leva a fo
rar os prprios limites at}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {sair da zona de conforto e ento fazer}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {progressos. Trata-se de seu desejo de}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trabalhar no seu condiciona
mento fsico todo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {san
to dia, apesar de todos os pesares.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {O treino de alta intensidade aquele que}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {faz voc sentir que no sobrou
nada no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tanque, ne
m de reserva. Voc no se limitou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {a treinar com um peso menor quando sentiu}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {que podia aumentar a dose. Sua mente no}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {estava divagando por ou

tros assuntos}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {enqu

anto voc levantava os pesos. Voc no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {agia como um robozinho e nem se mexia de}\par\pard\li0\ri0\sl-333\
slmult0 \*\tx920\*\tx2506\*\tx3333\*\tx3893\fs20\cf0\f1\charscalex100 {modo }\ta
b \fs20\cf0\f1\charscalex100 {automtico. }\tab \fs20\cf0\f1\charscalex100 {Voc }\t
ab \fs22\cf0\f1\charscalex100 {se }\tab \fs20\cf0\f1\charscalex100 {manteve}\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {consciente e se empe
nhou em cada}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {repe
tio e em cada srie. \uc1\u8220XMais uma}\par\pard\li0\ri0\sl-346\slmult0 \fs2
0\cf0\f1\charscalex100 {repetio!\uc1\u8221X}\par\pard\li200\ri0\sl-333\slmult0 \fs
16\cf0\f1\charscalex100 {Quando digo \uc1\u8220Xfoco\uc1\u8221X estou me re
ferindo a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ter con
centrao mental, a ter a mente}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6
613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \f
s20\cf0\f1\charscalex100 {atenta aos pesos e elevao, e no}\par\pard\li0\ri0\
sl-346\slmult0 \fs16\cf0\f1\charscalex100 {pensando no programa de TV que
voc viu}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {na noite
anterior, ou na festa qual ir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {depois da academia, nem na discusso com}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {a namorada ou seja l no que for. No quero}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ficar parecendo o xerif
e da sua cabea, nem}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {
dizer que voc deve visualizar cada}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {levantamento, mas sem sombra de dvida}\par\pard\li0\ri0\
sl-333\slmult0 \fs16\cf0\f1\charscalex100 {h uma importncia em se dizer que
voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {deve estar 10
0% atento quando estiver}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {deslocando pesos na frente do corpo. Como}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {dizem, uma questo de \uc1\u8220Xa mente pri
meiro,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {a matria depo
is\uc1\u8221X.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {As
rotinas de treinamento propostas neste}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {livro so montadas com o objetivo de ajud-}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {lo a manter um alto nvel de inte
nsidade e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {foco.
muito mais fcil realizar de 4 a 6}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {repeties com mximo foco e intensidade}\par\pard\li0\ri0\s
l-333\slmult0 \fs22\cf0\f1\charscalex100 {do que 10 ou 12. muito mais fci
l}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\marg
tsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {perma
necer focado e empenhado durante 45}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f
1\charscalex100 {minutos do que durante uma hora e meia.}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Mas a rotina em si no proporci
ona nem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {intensidad
e, nem foco. Isso fica por sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {conta.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {No fique papeando demais}\par
\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs20
\cf0\f1\charscalex100 {Pode ser muito agradvel ir treinar com os}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {amigos, mas tambm pode ser uma}
\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {maldio. Nada pior
do que treinar com}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {pessoas mais interessadas em passar algum}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {tempo jogando conversa fora do que em}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {suar a camiseta. Embora
no haja nada}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {errad
o em falar durante as pausas de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {descanso, no se deixe levar pela conversa,}\par\pard\li0\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {porque ela fatalmente distrair sua ateno.

}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Seus momentos de

descanso ficaro muito}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn146\margbsxn666\pard\li0\ri0\sl-226\slmult0 \fs22\cf0
\f1\charscalex100 {compridos. Voc estar com a cabea}\par\pard\li0\ri0\sl-346\s
lmult0 \fs20\cf0\f1\charscalex100 {ocupada por outras coisas quando for para o}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {banco, achando que v
ai fazer aquela srie de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {flexes peitorais. Pura e simplesmente}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {contraprodutivo. Reserve os momentos de}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {confraternizao para depois q
ue sair da}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {academ
ia.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\ma
rgtsxn160\margbsxn80\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-533\slmult
0 \fs44\cf0\f1\charscalex100 {14}\par\pard\li40\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li40\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li40\ri0\sl-386\slmult0 \fs32\c
f0\f1\charscalex100 {OS ELEMENTOS-CHAVE DA}\par\pard\li400\ri0\sl-466\slmult0 \f
s34\cf0\f1\charscalex100 {NUTRIO ADEQUADA}\par\pard\li0\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs
18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs16\cf0\f1\charscalex100 {ACHO QUE
}\fs20\cf0\f1\charscalex100 { todo mundo que sabe alguma}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {coisa de como ficar forte e mag
ro concorda}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que a
nutrio uma parte substancial}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {desse quebra-cabea. H quem diga que}\par\pard\li0\ri0\sl-333\sl
mult0 \fs16\cf0\f1\charscalex100 {representa 70% do jogo, outros dizem que
}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {vai a 80% ou a
t mesmo 90%. Bom, para}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\mar
glsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0
\f1\charscalex100 {mim, 100%. Sim, 100%. E quanto a}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {levantar peso, sobrecarregar os mscul
os...}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {bom, esses
aspectos tambm so 100% do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {jogo. Manter-se adequadamente hidratado}\par\pard\li0\ri0\sl-333\slm
ult0 \fs16\cf0\f1\charscalex100 {equivale a 100%. Assim como ter a atitud
e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {correta. (... ne
ssa altura j estamos em}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charsca
lex100 {400%...)}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
O ponto que quero enfatizar o seguinte:}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {os elementos que constituem um corpo}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sensacional so mais como pilares
do que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {como peas
de um quebra-cabea. Se um}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\char
scalex100 {deles ficar fraco o suficiente, despenca a}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {estrutura inteira que est apoiada neles.
Ou}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {seja, voc no p
oder aumentar sua massa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {muscular em nenhuma medida aprecivel se}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {no treinar corretamente. Seus msculos}\par\pard\li0
\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {no crescero se voc no oferecer
ao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {organismo a dev
ida nutrio. O aumento da}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {massa muscular sofre um srio entrave por}\par\pard\sect\sectd\sbkpage\p
gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\
sl-226\slmult0 \fs20\cf0\f1\charscalex100 {causa da desidratao. Seus ganhos no
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {sero expressivos se
voc no treinar com a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100

{atitude correta.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100

{Isso posto, quero que voc assuma uma}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {atitude \uc1\u8220Xtudo ou nada\uc1\u8221X com resp
eito a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {alcanar sua
s metas de sade e de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscale
x100 {condicionamento fsico. Quero que voc}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {esteja 100% presente em cada aspecto que}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aprender nesse programa e que at
inja 100%}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dos resul
tados possveis. Que os fracos e os}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1933\*\t
x2920\*\tx3813\*\tx4466\fs18\cf0\f1\charscalex100 {indisciplinados }\tab \fs18\c
f0\f1\charscalex100 {deem }\tab \fs18\cf0\f1\charscalex100 {60% }\tab \fs20\cf0\
f1\charscalex100 {ao }\tab \fs20\cf0\f1\charscalex100 {seu}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {treinamento, 30% alimentao e tenham}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {40% de atitude. Esse
pessoal vai fazer voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {parecer um deus.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {Muito bem. Vamos falar agora desse pilar}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {do crescimento muscular: a nutrio.}\par\pard\sect\s
ectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols4\colno1\colw1040\
colsr-0\colno2\colw1720\colsr-0\colno3\colw1813\colsr-0\colno4\colw346\pard\li20
0\ri0\sl-346\slmult0 \fs24\cf0\f1\charscalex100 {A }\par\column\pard\li0\ri0\sl346\slmult0 \fs20\cf0\f1\charscalex100 {dimenso }\par\column\pard\li0\ri0\sl-346\
slmult0 \fs20\cf0\f1\charscalex100 {nutricional }\par\column\pard\li0\ri0\sl-346
\slmult0 \fs24\cf0\f1\charscalex100 {do}\par\pard\sect\sectd\sbknone\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\chars
calex100 {condicionamento fsico incrivelmente}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {poderosa e pode tanto atuar a seu favor}\par
\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\
sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn4
0\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {como contra, multipl
icando ou dividindo os}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscal
ex100 {resultados. como uma srie de pedgios}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {na rodovia do aumento da massa muscular.}\par
\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Se voc no parar e pa
gar cada um, no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {c
hega a lugar nenhum. S isso.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {A nutrio adequada no tem nada a ver}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {com se entupir com as ltimas novidades da}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xmais avanada t
ecnologia de aumento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {muscular\uc1\u8221X na forma de suplementos que}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {entopem as prateleiras da loja mais prxima}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de produtos para
musculao. Tem muito}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{mais coisas em jogo do que fazer duas boas}\par\pard\li0\ri0\sl-333\slmult0 \f
s16\cf0\f1\charscalex100 {refeies por dia e preencher os intervalos}\par\par
d\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {com lanches aleatrios par
a driblar a fome.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{Nutrio adequada quer dizer seguir um}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {plano alimentar calculado e regulado que}\par\pard\l
i0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {fornea ao seu corpo os nut
rientes de que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {el
e necessita para se adaptar intensidade}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {de seu treinamento e, com isso, ficar maior e}\par\pa
rd\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\m
argbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {mais forte.}\p
ar\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {H cinco aspectos
da nutrio que so}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fu
ndamentais para quem pretende aumentar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf

0\f1\charscalex100 {a musculatura e perder gordura, a saber,}\par\pard\li0

\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {calorias, protenas, carboidrato
s, gordura e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gua.
As protenas, os carboidratos e as}\par\pard\sect\sectd\sbknone\pgwsxn5040\p
ghsxn6613\marglsxn106\margrsxn13\cols4\colno1\colw1520\colsr-0\colno2\colw973\co
lsr-0\colno3\colw1773\colsr-0\colno4\colw653\pard\li0\ri0\sl-346\slmult0 \fs20\c
f0\f1\charscalex100 {gorduras }\par\column\pard\li0\ri0\sl-346\slmult0 \fs22\cf0
\f1\charscalex100 {so }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\chars
calex100 {conhecidas }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\chars
calex100 {como}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\ma
rgrsxn13\pard\li0\ri0\sl-333\slmult0 \*\tx2240\*\tx3306\*\tx4480\fs20\cf0\f1\cha
rscalex100 {\uc1\u8220Xmacronutrientes\uc1\u8221X }\tab \fs20\cf0\f1\charscalex1
00 {(macro }\tab \fs20\cf0\f1\charscalex100 {significa }\tab \fs22\cf0\f1\charsc
alex100 {\uc1\u8220Xde}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {tamanho grande\uc1\u8221X); a maneira como voc}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {inclui esses elementos estruturais em s
ua}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dieta tem uma
importncia vital para os}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsc
alex100 {resultados gerais. Em segundo lugar vm as}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {vitaminas e os minerais, conhecidos como}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8220Xmicronutrie
ntes\uc1\u8221X. Esses elementos so}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {essenciais para o funcionamento de vrios}\par\pard\li0\ri
0\sl-333\slmult0 \*\tx1360\*\tx2840\*\tx3493\*\tx4173\fs18\cf0\f1\charscalex100
{processos }\tab \fs18\cf0\f1\charscalex100 {fisiolgicos }\tab \fs20\cf0\f1\chars
calex100 {em }\tab \fs20\cf0\f1\charscalex100 {seu }\tab \fs18\cf0\f1\charscalex
100 {corpo,}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {process
os relacionados com o aumento dos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {msculos e a perda de gordura.}\par\pard\li200\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {Vamos falar mais um pouco de cada um}\par
\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\
sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn2
6\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {desses cinco aspectos
da nutrio.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-453\
slmult0 \fs26\cf0\f1\charscalex100 {Calorias}\par\pard\li200\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs20\cf0\f1\charscalex100 {Como voc
j sabe, caloria uma medida}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {da energia potencial de um alimento, venha}\par\pard\li0\ri0\sl-346\slmul
t0 \fs16\cf0\f1\charscalex100 {ela de uma protena, de um carboidrato ou}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de gordura. Assim
como os motores, seu}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {corpo precisa de combustvel para funcionar,}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {e isso ele obtm dos alimentos.}\par\pard\li200\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {Um grama de protena tem mais ou menos}\
par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {4 calorias, assim
como um grama de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{carboidrato (seja qual for a fonte dessas}\par\pard\sect\sectd\sbknone\p
gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols4\colno1\colw1466\colsr-0\colno2
\colw1066\colsr-0\colno3\colw1120\colsr-0\colno4\colw1266\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {calorias, }\par\column\pard\li0\ri0\sl-333\slm
ult0 \fs22\cf0\f1\charscalex100 {esse }\par\column\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {valor }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {permanece}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn66
13\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{aproximadamente verdadeiro). Um grama de}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {gordura contm em torno de 9 calorias.}\par\pard\li200\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Seu corpo usa a energia do alimento
para}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {realizar todo
s os processos fisiolgicos que}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn

6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margls
xn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1
\charscalex100 {voc possa imaginar. O crebro, os pulmes,}\par\pard\li0\ri0\sl-346\s
lmult0 \fs18\cf0\f1\charscalex100 {o corao, o fgado e os rins precisam de}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {energia para desem
penhar suas funes.}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
Seus msculos precisam de energia para se}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {contrair e relaxar. Seu corpo precisa de}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {energia para aumentar
a musculatura e at}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{para perder gordura.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {H vrios fatores em jogo para determinar}\par\pard\li0\ri0\sl-333\slmult0 \fs
16\cf0\f1\charscalex100 {quanta energia seu corpo consome por dia}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {(e, portanto, quantas ca
lorias voc deve}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {in
gerir para perder peso ou para ganhar}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {msculo, ou ainda para manter sua condio}\par\pard\li0\ri0\
sl-333\slmult0 \fs16\cf0\f1\charscalex100 {atual). O tamanho do corpo, o v
olume de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {massa ma
gra, a temperatura do corpo, o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {efeito trmico dos alimentos (a quantidade}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de energia que \uc1\u8220Xcusta\uc1\
u8221X processar o alimento}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsc
alex100 {para uso e armazenagem), estimulantes}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {como cafena e seu nvel de atividade fsica}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {so todos elementos
que afetam a}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\ma
rgrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charsca
lex100 {quantidade de calorias que seu corpo}\par\pard\li0\ri0\sl-346\slmul
t0 \fs20\cf0\f1\charscalex100 {queima diariamente.}\par\pard\li200\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {Saber como determinar as necessidades}\par
\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {calricas de seu corpo
e depois traduzi-las}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {em quantidades especficas de protenas,}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {carboidratos e gorduras crucial para}\par\pard\
li0\ri0\sl-346\slmult0 \*\tx1520\*\tx2080\*\tx3773\*\tx4466\fs20\cf0\f1\charscal
ex100 {maximizar }\tab \fs26\cf0\f1\charscalex100 {o }\tab \fs20\cf0\f1\charscal
ex100 {crescimento }\tab \fs22\cf0\f1\charscalex100 {de }\tab \fs22\cf0\f1\chars
calex100 {sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {muscu
latura. Como voc pode imaginar,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {comer 225 gramas de protenas todo dia }\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {muito melhor para efetivar o aumen
to da}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {massa muscu
lar do que comer 100 gramas}\par\pard\li0\ri0\sl-346\slmult0 \*\tx586\*\tx1
813\*\tx2920\*\tx3653\fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\charscale
x100 {gordura, }\tab \fs18\cf0\f1\charscalex100 {mesmo }\tab \fs20\cf0\f1\charsc
alex100 {que }\tab \fs18\cf0\f1\charscalex100 {contenham}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {aproximadamente a mesma quantidade de}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {calorias.}\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\
f1\charscalex100 {Protenas}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li200\ri0\sl-426\slmult0 \fs20\cf0\f1\charscalex100 {O corpo precisa de prot
enas para}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsx
n13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \*\tx1813\*\tx2693\*\tx32
40\*\tx4573\fs20\cf0\f1\charscalex100 {praticamente }\tab \fs22\cf0\f1\charscale
x100 {todo }\tab \fs26\cf0\f1\charscalex100 {o }\tab \fs20\cf0\f1\charscalex100
{processo }\tab \fs22\cf0\f1\charscalex100 {de}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {\uc1\u8220Xcrescimento\uc1\u8221X que acontece nele.
Ele usa as}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {protenas

para formar e restaurar clulas e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf

0\f1\charscalex100 {para produzir hormnios e enzimas. O corpo}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {precisa de uma quantidade saudvel
de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {protenas para man
ter o sistema imunolgico}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex
100 {funcionando em seu melhor nvel.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {O treino com levantamento de pesos}\par\pard\li0\ri0\sl333\slmult0 \*\tx1040\*\tx1680\*\tx2653\*\tx3506\fs20\cf0\f1\charscalex100 {impe
}\tab \fs22\cf0\f1\charscalex100 {ao }\tab \fs20\cf0\f1\charscalex100 {corpo }\t
ab \fs22\cf0\f1\charscalex100 {uma }\tab \fs20\cf0\f1\charscalex100 {considervel}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {necessidade de pr
otenas e, medida que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {voc aumenta sua massa muscular, seu}\par\pard\li0\ri0\sl-346\slmult0 \f
s20\cf0\f1\charscalex100 {organismo precisa de cada vez mais}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {protenas para mant-la. Pense qu
e os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {msculos so seus
reservatrios de protena}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {(porque assim que seu corpo os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {considera). O que voc acha que acontece se}\par\pard\li0\ri
0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {aumenta sua musculatura e depoi
s no lhe}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fornece a
s protenas de que precisa para sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {manuteno? isso mesmo: o corpo}\par\pard\sect\sectd\sbkpage\pgw
sxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl
-226\slmult0 \fs20\cf0\f1\charscalex100 {consome a prpria massa muscular e
com}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {isso reduz sua
necessidade de protenas.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {Portanto, comer protenas em quantidade}\par\pard\li0\ri0\sl-333\slmult
0 \*\tx1320\*\tx2106\*\tx2746\*\tx3186\*\tx3826\fs20\cf0\f1\charscalex100 {sufic
iente }\tab \fs22\cf0\f1\charscalex100 {todo }\tab \fs22\cf0\f1\charscalex100 {d
ia }\tab \fs26\cf0\f1\charscalex100 { }\tab \fs22\cf0\f1\charscalex100 {um }\tab
\fs20\cf0\f1\charscalex100 {elemento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {fundamental, essencial, para a construo}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {dos msculos e para o aumento da f
ora.}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {No h realmente
como enfatizar o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{suficiente a importncia desse aspecto}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {porque muitos homens parecem que no}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {conseguem perceber o que se pas
sa. Eles}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {no do ate
no quantidade de protena}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscal
ex100 {que comem todo dia, pulam refeies e}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {imaginam que isso no faz diferena. Bom,}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {faz. Alis, no comer proten
as suficientes}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {tod
o dia o jeito mais fcil de impedir o}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {aumento da massa muscular, de cair numa}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {rotina sem nenhum avano e en
fim parar de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {treina
r. Vi isso acontecer muitas e muitas}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {vezes.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn661
3\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-333\slmult0 \fs26\cf0\f1\charscalex100 {Carboidrat
os}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult
0 \fs20\cf0\f1\charscalex100 {Os carboidratos so provavelmente os}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mais mal entendidos, amaldio
ados e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {temidos de
todos os macronutrientes. Graas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {a tabelas de dietas fajutas e de opinies}\par\pard\li0\ri0\sl-

346\slmult0 \fs18\cf0\f1\charscalex100 {infundadas com ampla circulao, muitas}

\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pessoas acham que
comer carboidratos o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {mesmo que comer gorduras. Embora a}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {ingesto de um excesso de carboidratos}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {possa acabar deixando a p
essoa gorda}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {(assim
como comer muitas protenas ou}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {muitas gorduras), os carboidratos no}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {chegam nem perto de ser seus inimigos, pois
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {desempenham um pap
el essencial no s no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
crescimento muscular, mas tambm no}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {funcionamento geral do corpo.}\par\pard\sect\sectd\sbkpage\pg
wsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn40\pard\li200\ri0
\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Seja qual for o tipo de carboi
drato que}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {voc cons
umir \uc1\u8212X brcolis ou torta de ma}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {\uc1\u8212X, o corpo ir decomp-lo em duas}\par\pard\
sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols2\colno1\col
w3480\colsr-0\colno2\colw1440\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale
x100 {s u b s t n c i a s : glicose }\par\column\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {e glicognio.}\par\pard\sect\sectd\sbknone\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {Normalmente, as pessoas se referem }\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {glicose como \uc1\u8220Xacar no sangue\uc1\u8221X, e e
ssa a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {fonte de en
ergia usada pelas clulas para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {realizar tudo o que depende delas. O}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {glicognio uma substncia armazenada no}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {fgado e nos msculos que
pode ser}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {facilme
nte convertida em glicose quando h}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {necessidade de energia imediata. Quando}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {voc faz um treino intenso de levantamento
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de pesos, seus mscu
los queimam o estoque}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {de glicognio a fim de dar conta da}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {sobrecarga.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf
0\f1\charscalex100 {Bom, por que brcolis faz bem e torta de}\par\pard\li0
\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {ma, no? Porque o corpo reage
de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {maneira muito di
ferente ao brcolis e torta}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\mar
glsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\ma
rgrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charsca
lex100 {de ma. Provavelmente voc j ouviu as}\par\pard\li0\ri0\sl-346\slmult0 \
*\tx1586\*\tx3400\*\tx4706\fs20\cf0\f1\charscalex100 {expresses }\tab \fs20\cf0\f
1\charscalex100 {\uc1\u8220Xcarboidratos }\tab \fs20\cf0\f1\charscalex100 {simpl
es\uc1\u8221X }\tab \fs28\cf0\f1\charscalex100 {e}\par\pard\li0\ri0\sl-333\slmul
t0 \fs22\cf0\f1\charscalex100 {\uc1\u8220Xcarboidratos complexos\uc1\u8221X, e
deve ter}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {matutad
o sobre o que exatamente elas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {querem dizer. E voc tambm pode ter}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {ouvido falar em ndice glicmico e no saber}\par\
pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {bem o que .}\par\pard\li2
00\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Na realidade, essas coisas
todas so bem}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {simp
les. ndice glicmico (IG) um sistema}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {numrico de classificao para ordenar a}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {rapidez com que os carboidratos so

}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {convertidos em g

licose, no corpo. Os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {carboidratos so relacionados de 0 a 100,}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {dependendo de como afetam o nvel de}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {acar no sangue assim que
so ingeridos.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Um
IG de 55 ou menos considerado \uc1\u8220XIG}\par\pard\li0\ri0\sl-346\slm
ult0 \fs20\cf0\f1\charscalex100 {baixo\uc1\u8221X; de 56 a 69 mdio, e de 70 ou ma
is}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 { alto. Um carb
oidrato \uc1\u8220Xsimples\uc1\u8221X aquele}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {que tem converso muito rpida (tem alto}\par\par
d\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\ma
rgbsxn26\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {IG), como acar
refinado, mel e melancia;}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\char
scalex100 {carboidratos \uc1\u8220Xcomplexos\uc1\u8221X so os que tm}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {converso lenta (ou seja, tm b
aixo IG), por}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exemp
lo, brcolis, mas, po de trigo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {integral.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 { muito importante saber onde se situam}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {no ndice os carboidratos que voc consome,}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {porque as pesquisas tm ass
ociado o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {consumo
regular de carboidratos de alto IG}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {com risco mais elevado de doenas do}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {corao, diabetes e obesidade. Entret
anto,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {esses aliment
os tambm tm sua utilidade e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {falaremos sobre isso daqui a pouco.}\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Gorduras}\
par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \f
s20\cf0\f1\charscalex100 {As gorduras so as fontes mais densas de}\par\pard\li0\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {energia disponveis em seu corpo
. Cada}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100
{grama de gordura contm mais do que o}\par\pard\li0\ri0\sl-346\slmult0 \fs
20\cf0\f1\charscalex100 {dobro de calorias de um grama de}\par\pard\li0\ri
0\sl-333\slmult0 \*\tx1720\*\tx2400\*\tx3880\fs18\cf0\f1\charscalex100 {carboidr
atos }\tab \fs20\cf0\f1\charscalex100 {ou }\tab \fs18\cf0\f1\charscalex100 {prot
enas. }\tab \fs18\cf0\f1\charscalex100 {Gorduras}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {saudveis, como as existentes em azeite de}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {oliveira (mais conhecido c
omo azeite de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {oli
va), abacate, leo de linhaa e muitas}\par\pard\li0\ri0\sl-346\slmult0 \fs20\
cf0\f1\charscalex100 {nozes, alm de outros alimentos, so}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {realmente um importante componente
da}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sade geral do
corpo. A gordura ajuda seu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {corpo a absorver os outros nutrientes que}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {voc ingere, abastece o sistema nerv
oso,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ajuda a mant
er as estruturas celulares e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {regula os nveis hormonais, entre outras}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {funes.}\par\pard\li200\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {Algumas gorduras no so saudveis,}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {porm, e podem provocar doenas e ou
tros}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {problemas de
sade. Esses tipos so as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {chamadas gorduras saturadas e gorduras}\par\pard\li0\ri0\sl-333\slmult

0 \fs20\cf0\f1\charscalex100 {trans.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmu
lt0 \fs22\cf0\f1\charscalex100 {A gordura saturada uma forma}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {encontrada basicamente em prod
utos de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {origem ani
mal como carne, laticnios e gema}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\ch
arscalex100 {de ovo. Alguns alimentos vegetais tambm}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {tm um elevado teor de gordura saturad
a,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {por exemplo, leo
de coco, azeite de dend,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {leo de semente de dend. O consumo}\par\pard\li0\ri0\sl-346\slmult0 \fs1
8\cf0\f1\charscalex100 {intenso de gorduras saturadas pode afetar}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {negativamente os nveis de
colesterol, de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mo
do que elas devem ser ingeridas com}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {moderao.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {Gordura trans uma forma de gordura}\par\pard\sect\sectd\sbkno
ne\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols3\colno1\colw1453\colsr-0\co
lno2\colw2146\colsr-0\colno3\colw1320\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\c
harscalex100 {saturada }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\cha
rscalex100 {cientificamente }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f
1\charscalex100 {modificada,}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\
marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {p
roduzida industrialmente para proporcionar}\par\pard\li0\ri0\sl-333\slmult0 \
*\tx1253\*\tx2640\*\tx3506\*\tx4466\fs18\cf0\f1\charscalex100 {validade }\tab \f
s18\cf0\f1\charscalex100 {comercial }\tab \fs18\cf0\f1\charscalex100 {mais }\tab
\fs18\cf0\f1\charscalex100 {longa }\tab \fs20\cf0\f1\charscalex100 {aos}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {alimentos. Muitos alimen
tos embalados de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
baixo custo so repletos de gorduras trans}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {(por exemplo, milho de pipoca ordinrio,}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {iogurte, pasta de amendo
im), assim como}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106
\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13
\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {
muitos alimentos congelados (pizza, massas,}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {bolos etc.). Alimentos fritos costumam ser}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {preparados com gordura
trans. Esse tipo de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {gordura claramente nocivo e com-lo em}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {grandes quantidades pode provocar toda}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sorte de doenas e complic
aes. No tem}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {nenhum v
alor nutricional para o corpo e por}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {isso deveria ser totalmente evitado.}\par\pard\li0\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs28\cf0\f1\charscalex100
{gua}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmul
t0 \fs16\cf0\f1\charscalex100 {O corpo humano constitudo de 60% de}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gua no caso dos homens e ch
ega a 70% no}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {caso
das mulheres. Os msculos so 70%}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {gua. Apenas esses fatos j indicam a}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {importncia de cuidar da hidratao para}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {manter a sade em or
dem e ter um}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ade
quado funcionamento do corpo. A}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghs
xn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0
\fs22\cf0\f1\charscalex100 {capacidade de seu corpo para digerir,}\par\par
d\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {transportar e absorver n

utrientes dos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {alim

entos depende de uma adequada}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {ingesto de fluidos. A gua ajuda a prevenir}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {leses na academia ao proteger as}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {articulaes e outras reas
em que os}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {tecido
s so moles. Quando seu corpo est}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {desidratado, literalmente todos os processos}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {fisiolgicos sofrem um efeito adverso.
}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {No h como eu exage
rar quando enfatizo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{a extrema importncia de beber gua pura.}\par\pard\li0\ri0\sl-346\slmult0 \f
s20\cf0\f1\charscalex100 {Tem zero caloria, ento jamais far com que}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc ganhe peso, seja qual for a qu
antidade}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de gua que
voc beber. (Na realidade, voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {pode danificar seu corpo se beber gua em}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {excesso, mas para isso seria preciso
que}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {voc tomasse muit
os litros por dia.)}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {O Instituto de Medicina relatou em 2004}\par\pard\li0\ri0\sl-333\slmult
0 \*\tx706\*\tx1266\*\tx2560\*\tx3880\fs20\cf0\f1\charscalex100 {que }\tab \fs20
\cf0\f1\charscalex100 {as }\tab \fs18\cf0\f1\charscalex100 {mulheres }\tab \fs18
\cf0\f1\charscalex100 {deveriam }\tab \fs18\cf0\f1\charscalex100 {consumir}\par\
pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146
\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {aproximadame
nte 3,5 litros de gua por dia}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\chars
calex100 {e os homens, quase 5 litros. Agora, lembre-}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {se de que esses valores incluem a gua}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {existente na comid
a. A pessoa obtm cerca}\par\pard\li0\ri0\sl-333\slmult0 \*\tx560\*\tx1373\*\t
x1946\*\tx2786\*\tx3693\fs22\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1\charsca
lex100 {80% }\tab \fs22\cf0\f1\charscalex100 {da }\tab \fs20\cf0\f1\charscalex10
0 {gua }\tab \fs20\cf0\f1\charscalex100 {diria }\tab \fs20\cf0\f1\charscalex100 {b
ebendo-a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {diretament
e ou em outras bebidas, e os}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {restantes 20% nos alimentos que consome.}\par\pard\li200\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {J faz muitos anos que bebo entre 4
,5}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {litros e 9 litro
s de gua por dia, o que mais}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {do que a recomendao do Instituto de}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {Medicina, mas eu suo muito por causa dos}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {exerccios e por viver
na Flrida, e esses dois}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\margls
xn106\margrsxn13\cols4\colno1\colw1266\colsr-0\colno2\colw1733\colsr-0\colno3\co
lw1173\colsr-0\colno4\colw746\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {fatores }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {certamente }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {fazem }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mi
nha}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {necessidade de gua ser maio
r. No incio do}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dia e
ncho um galo de 4,5 litros com gua e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {simplesmente presto ateno para que}\par\pard\li0\ri0\sl-346\sl
mult0 \fs18\cf0\f1\charscalex100 {esteja seco na hora do jantar. Na hora
em}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {que vou me d
eitar, j terei tomado mais}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {alguns copos, inclusive.}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghs
xn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs20\cf

0\f1\charscalex100 {Certifique-se de que a gua que voc bebe}\par\pard\li0\ri0\sl-3

33\slmult0 \fs18\cf0\f1\charscalex100 { filtrada, pura e no de torneira (}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {nojento, mas muita g
ente bebe essa gua).}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{ muito grande a diferena entre beber gua}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {pura e alcalina, que seu corpo pode utilizar}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {inteiramente, e beber uma p
orcaria poluda,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {acid
ificada, de torneira ou engarrafada.}\par\pard\li200\ri0\sl-346\slmult0 \fs22\cf
0\f1\charscalex100 {Tenho em casa um dispositivo de}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {remineralizao que me custou 250 dlares}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e produz gua pura
e fresca. Uma opo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{mais em conta um bebedouro com filtro}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {prprio.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscalex100 {Vitaminas e minerai
s}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0
\fs18\cf0\f1\charscalex100 {A importncia de vitaminas e minerais }\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {algo que muita gente des
conhece. Os}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {homens
correm para lojas atrs do}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn661
3\marglsxn106\margrsxn13\margtsxn160\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs2
0\cf0\f1\charscalex100 {suplemento em p de ltima gerao, o mais}\par\pard\li0\ri0\sl346\slmult0 \fs20\cf0\f1\charscalex100 {avanado dos avanados, prprio para}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fortalecer e aumentar
a musculatura, um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{produto que oferece uma \uc1\u8220Xmistura exclusiva\uc1\u8221X}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de leos e compostos exticos, mas so
bem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {poucos os consu
midores que compraro uma}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex
100 {multivitamina.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {O fato que seu corpo precisa de um largo}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {espectro de vitaminas e minerais para}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {executar as milhares de sofisti
cadas funes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que real
iza todo dia. O corpo tem uma}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f
1\charscalex100 {necessidade bsica de vitaminas e minerais,}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {assim como de protenas, carboidratos,
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {gorduras e gua.
Voc precisa de um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{suprimento contnuo de vitaminas e minerais}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {no corpo, sustentando cada processo de}\par\pard\li
0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {crescimento e recuperao que ocorr
e.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {O ideal obt
ermos com a alimentao}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {todas as vitaminas e todos os minerais de}\par\pard\sect\sectd\sbkpag
e\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn666\pard\li0\
ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {que necessitamos, mas isso p
raticamente}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {impossve
l com a qualidade do solo e dos}\par\pard\li0\ri0\sl-333\slmult0 \*\tx140
0\*\tx2106\*\tx3133\*\tx3626\fs20\cf0\f1\charscalex100 {alimentos }\tab \fs22\cf
0\f1\charscalex100 {em }\tab \fs20\cf0\f1\charscalex100 {franca }\tab \fs26\cf0\
f1\charscalex100 {e }\tab \fs20\cf0\f1\charscalex100 {consistente}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {deteriorao (inclusive na esfera
dos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {produtos orgnic
os). Por isso, precisamos de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {suplementos nossa alimentao, na forma}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {de cpsulas de vitaminas e sais minerais. O}\par\pard\l
i0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {jeito mais fcil de obter t

odos os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {micronutri

entes essenciais consumindo um}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {bom produto multivitamnico.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\p
ghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn13\pard\li2146\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li2146\ri0\sl-533\slmult0 \fs44\cf0\f1\charscalex100 {15}\par\pard\li
13\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li13\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li13\ri0\sl-386\slmult0 \fs32\cf0\f1\charscalex100 {COMA ISTO E NO AQUILO}\pa
r\pard\li253\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {\uc1\u8212X A VERSO D
E MAIOR,}\par\pard\li560\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {MAIS MAG
RO E MAIS}\par\pard\li1826\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {FORTE}
\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmul
t0 \fs16\cf0\f1\charscalex100 {VOC POR ACASO}\fs18\cf0\f1\charscalex100 { j vi
u aquele livro estpido}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {intitulado Eat This, Not That [Coma isto, no}\par\pard\li0\ri0\sl-333\slmul
t0 \fs16\cf0\f1\charscalex100 {aquilo]? Coma um Big Mac que tem apenas}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {540 calorias em ve
z do Angus Deluxe que}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\mar
glsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0
\f1\charscalex100 {tem 750 E PERCA PESO! Coma um Coldstone}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {Creamery Oreo Creme Ice Cream Sanwi
ch,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {em vez de um
Sinless Cake \uc1\u8217Xn\uc1\u8217X Shake}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Milkshake, e FIQUE PELE E OSSO!! Coma at}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ficar seco! Perca muito pe
so sem nem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {precis
ar pr os ps na academia!}\par\pard\li200\ri0\sl-333\slmult0 \*\tx1360\*\tx1840\*\t
x3240\*\tx4573\fs20\cf0\f1\charscalex100 {Embora }\tab \fs26\cf0\f1\charscalex10
0 {a }\tab \fs20\cf0\f1\charscalex100 {meterica }\tab \fs20\cf0\f1\charscalex100
{ascenso }\tab \fs22\cf0\f1\charscalex100 {da}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {popularidade desse livro sirva como triste}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {indcio da falta de determi
nao das pessoas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {e de
sua ignorncia quanto a como o corpo}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {realmente funciona, no posso deixar de}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {aplaudir o autor pela ideia.
Foi o produto}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {p
erfeito para os idiotas cuja noo de perder}\par\pard\li0\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {peso consiste em produzir a prpria banana}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {split com rum em vez de consum
ir as 1.000}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {caloria
s da oferecida na Baskin Robbins.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {Bom, vou lhe apresentar agora a verso de}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {Maior, mais magro e mais forte para
Eat}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {This, Not Th
at. Estudaremos diversos tipos}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \
fs20\cf0\f1\charscalex100 {de protenas, carboidratos e gorduras e}\par\pard\
li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {saberemos quando voc deve
comer o qu.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Tambm
analisaremos com que frequncia}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {voc dever consumir cada um deles, quais}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {os melhores momentos do dia para cada um}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {desses macronutrie
ntes, como se permitir}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscal
ex100 {algumas gulodices (claro, voc pode curtir as}\par\pard\li0\ri0\sl-333\slmu

lt0 \fs20\cf0\f1\charscalex100 {\uc1\u8220Xporcarias\uc1\u8221X mesmo quando

estiver em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {forma),
e algumas regrinhas a mais sobre}\par\pard\li0\ri0\sl-333\slmult0 \*\tx16
26\*\tx2360\*\tx3466\*\tx4360\fs18\cf0\f1\charscalex100 {alimentao }\tab \fs20\cf0
\f1\charscalex100 {que }\tab \fs18\cf0\f1\charscalex100 {servem }\tab \fs18\cf0\
f1\charscalex100 {tanto }\tab \fs20\cf0\f1\charscalex100 {para}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumentar de peso como para enxu
gar o}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {corpo.}\par\
pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\
cf0\f1\charscalex100 {Tipos de protenas}\par\pard\li200\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18\cf0\f1\charscalex100 {H duas fontes
principais de protenas }\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {nossa disposio: as que vm nos alimentos}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {integrais e as vendidas como suplemento.}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsx
n26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Como voc j deve
ter imaginado, as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{protenas de alimentos integrais esto em}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {fontes de alimentos naturais como carne de}\par\pard\li
0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {vaca, de frango, de peixe
etc. As melhores}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
formas de protenas de alimentos integrais}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {so frango, peru, carne vermelha magra,}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {peixe, ovos e leite.}\par\par
d\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {A protena fornecida pel
a carne }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {especialm
ente til quando voc treina com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {elevao de pesos. As pesquisas indicam}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {claramente que a carne aumenta os nvei
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de testosterona,
embora os cientistas no}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charsc
alex100 {saibam ao certo por qu. Uma pesquisa fez}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {dois grupos de homens com condies}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {equiparadas de sade e
constituio fsica}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {segu
ir um programa de elevao de peso}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {durante doze semanas. Ao final do estudo,}\par\pard\li0\
ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {todos tinham evoludo igualmente
em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {termos de fora,
mas s os que consumiram}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margl
sxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f
1\charscalex100 {carne registraram tambm um significativo}\par\pard\li0\ri0\s
l-346\slmult0 \fs16\cf0\f1\charscalex100 {aumento de massa muscular e de p
erda de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gordura. A
propsito, \uc1\u8220Xcarne\uc1\u8221X no o mesmo}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {que somente carne vermelha, de vaca.}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Peixe, frango, peru, porc
o, bfalo e assim}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
por diante tambm pertencem categoria}\par\pard\li0\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {\uc1\u8220Xcarne\uc1\u8221X, embora algumas pesquisas
tenham}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {demonstrado
que a carne vermelha }\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {principalmente anablica.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {Recomendo que voc prefira as variedades}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {magras de carne, uma vez que comer muita}\par\
pard\li0\ri0\sl-346\slmult0 \*\tx1133\*\tx2386\*\tx3106\*\tx3560\fs18\cf0\f1\cha
rscalex100 {gordura }\tab \fs18\cf0\f1\charscalex100 {saturada }\tab \fs20\cf0\f
1\charscalex100 {no }\tab \fs24\cf0\f1\charscalex100 { }\tab \fs18\cf0\f1\charscal
ex100 {exatamente}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {n

ecessrio. Isso quer dizer carne de peixe,}\par\pard\li0\ri0\sl-333\slmult0

\fs18\cf0\f1\charscalex100 {cortes de carne de vaca extramagros (carne}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {moda 95% sem gordura, ou
cortes}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {extramagros
como bifes de alcatra e carnes}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0
\f1\charscalex100 {magras assadas ou grelhadas), frango, peru,}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {fil de lombo de porco e assim por dia
nte.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Se voc veg
etariano, suas melhores}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\mar
glsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \*\tx1080
\*\tx1800\*\tx2373\fs20\cf0\f1\charscalex100 {opes }\tab \fs22\cf0\f1\charscalex10
0 {so }\tab \fs22\cf0\f1\charscalex100 {os }\tab \fs20\cf0\f1\charscalex100 {ovos
, cottage cheese}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {d
esnatado iogurte desnatado tipo europeu}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {(grego; Fage 0% o meu favorito), tempeh,}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {tofu, quinoa, amndoas, arroz e fei
jes.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Enquanto est
amos com a questo da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {alimentao vegetariana, algumas pessoas}\par\pard\li0\ri0\sl-346\slmult0 \*
\tx1266\*\tx2066\*\tx2946\*\tx3853\fs18\cf0\f1\charscalex100 {afirmam }\tab \fs2
0\cf0\f1\charscalex100 {que }\tab \fs18\cf0\f1\charscalex100 {voc }\tab \fs18\cf0
\f1\charscalex100 {deve }\tab \fs18\cf0\f1\charscalex100 {combinar}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {cuidadosamente suas protenas,
se for}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vegetariano
ou vegano, para garantir que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {seu corpo receba protenas \uc1\u8220Xcompletas\uc1\u8221X}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {(quer dizer, com to
dos os aminocidos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {
necessrios construo de tecidos). Essa}\par\pard\li0\ri0\sl-333\slmult0 \fs16\c
f0\f1\charscalex100 {teoria e as pesquisas insatisfatrias na qual}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {se baseou foram cabalment
e desmentidas}\par\pard\li0\ri0\sl-333\slmult0 \*\tx946\*\tx1800\*\tx2640\*\tx4
013\fs18\cf0\f1\charscalex100 {como }\tab \fs20\cf0\f1\charscalex100 {mito }\tab
\fs20\cf0\f1\charscalex100 {pela }\tab \fs18\cf0\f1\charscalex100 {American }\t
ab \fs18\cf0\f1\charscalex100 {Dietetic}\par\pard\sect\sectd\sbknone\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\cols3\colno1\colw1906\colsr-0\colno2\colw1973\
colsr-0\colno3\colw1040\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
Association }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{[Associao }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Di
ettica}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\
pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Americana], mas contin
uam circulando.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Em
bora seja verdade que algumas fontes de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {protena vegetal tm um teor mais baixo de}\par\pard\sect\sectd
\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pg
wsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\s
l-226\slmult0 \fs22\cf0\f1\charscalex100 {aminocidos do que outras fontes de
}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {protena, no h evidn
cias cientficas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pro
vando que so totalmente desprovidas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {dessas indispensveis substncias.}\par\pard\li200\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {Os suplementos de protena so alimentos}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {em p ou em forma lquida
que contm}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {protena de
vrias fontes, como soro de leite}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {(o lquido que resta aps o leite ter sido}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {coalhado e filtrado no processo de fab
ricao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de leite), ovos
e soja, que so as trs fontes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {mais comuns de suplemento de protenas.}\par\pard\li0\ri0\sl-346\slm

ult0 \fs18\cf0\f1\charscalex100 {Tambm existem alguns excelentes produtos}\par\pa

rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de origem vegetal, em comp
ostos base de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {proten
as de alta qualidade como quinoa,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {arroz integral, ervilhas, cnhamo e frutas.}\par\pard\li200\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Voc NO precisa de suplementos de
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {protena para come
r bem, mas pode ser}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {impraticvel para algumas pessoas tentar}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {consumir toda a protena necessria apenas}\par\pard\se
ct\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbs
xn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {de alimentos inte
grais, considerando o fato}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\char
scalex100 {de que voc deve ingerir protena de 4 a 6}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {vezes ao dia.}\par\pard\li200\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {Agora, h algumas coisas que voc deve}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {saber a respeito d
e comer protenas. A}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {primeira delas que seu corpo s pode}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {digerir e absorver determinado volume desse}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {macronutriente por refeio. De a
cordo com}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {diversos
estudos, esse volume varia de 30}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {gramas a 60 gramas, dependendo do}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {metabolismo e do trato digestivo de
cada}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {um. Para s
e manter na zona de segurana,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {voc pode contar que seu corpo tem}\par\pard\li0\ri0\sl-333\s
lmult0 \fs16\cf0\f1\charscalex100 {condies de assimilar de 40 gramas a 50}\
par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {gramas por refeio.
Isso significa que, se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {voc pular algumas refeies em que deveria}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {comer 30 gramas de protena, no pode}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {simplesmente \uc1\u8220Xcompensa
r\uc1\u8221X comendo 90}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {gramas na refeio seguinte. Seu corpo no}\par\pard\sect\sectd\sbkpage\pgwsxn5
040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226
\slmult0 \fs20\cf0\f1\charscalex100 {ser capaz de absorver tudo isso.}\par\pard\l
i200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Outra coisa que preciso
saber sobre as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {p
rotenas que cada espcie digerida em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {uma velocidade prpria e algumas so mais}\par\pard\li0\ri0\sl-333\sl
mult0 \fs16\cf0\f1\charscalex100 {bem utilizadas pelo corpo do que outras.
A}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {protena da car
ne de vaca, por exemplo, }\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\char
scalex100 {digerida rapidamente e cerca de 70% a 80%}\par\pard\li0\ri0\sl-333\sl
mult0 \fs16\cf0\f1\charscalex100 {do que comido utilizado pelo corpo (o}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nmero exato varia co
nforme a pesquisa que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {voc l, mas todas divulgam nmeros na}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {faixa de 70% a 80%). A protena do soro do}\par\pard\li0\ri
0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {leite tambm digerida rapidamente, e
sua}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xutil
izao lquida de protena\uc1\u8221X (NPU, sigla}\par\pard\li0\ri0\sl-333\slmult0
\*\tx706\*\tx1706\*\tx2493\*\tx4080\fs20\cf0\f1\charscalex100 {em }\tab \fs18\cf
0\f1\charscalex100 {ingls }\tab \fs20\cf0\f1\charscalex100 {que }\tab \fs18\cf0\f
1\charscalex100 {significa net }\tab \fs18\cf0\f1\charscalex100 {protein}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {utilization) fica na fa
ixa dos noventa e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{poucos por cento. A protena do ovo }\par\pard\li0\ri0\sl-346\slmult0 \fs1

8\cf0\f1\charscalex100 {digerida muito mais devagar do que a carne}\par\pard\li0

\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de vaca e o soro de leite, e sua
NPU tambm}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pertence
a essa faixa.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\mar
grsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charsc
alex100 { importante voc saber as velocidades da}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {NPU e da digesto porque deve preferir}\par\pard
\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {contar com protenas com eleva
da NPU para}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {satisfa
zer suas necessidades dirias de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {protena, e vai querer tambm ter uma}\par\pard\li0\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {protena de rpida digesto para a refeio}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que fizer aps o tre
ino, assim como uma}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {protena de digesto lenta para sua refeio}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {final antes de ir dormir (para ajudar a}\par\pard\l
i0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {permanecer no estado de je
jum que ocorre}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {du
rante o sono).}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Eu
poderia fornecer grficos e tabelas com}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf
0\f1\charscalex100 {as taxas de NPU de vrias protenas, mas}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {vou simplificar as coisas. Para
atender s}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {suas n
ecessidades dirias de protena, suas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {opes so:}\par\pard\li426\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i426\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li426\ri0\sl-253\slmult0 \fs22\cf0\f0
\charscalex100\b {Protenas de alimentos integrais:}\b0 \par\pard\li240\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {Carnes magras (de vaca, porco, frango e}\pa
r\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn1
46\margbsxn40\pard\li2133\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {peru)}\
par\pard\li2080\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Peixes}\par\pard\
li2146\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Ovos}\par\pard\li426\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {As fontes vegetarianas citadas acima}\
par\pard\li853\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li853\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li853\ri0\sl-240\slmult0 \fs24\cf0\f0\charscalex100\b {Suplemen
tos de protena:}\b0 \par\pard\li2146\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex10
0 {Ovos}\par\pard\li1733\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Soro de
leite}\par\pard\li2000\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Casena}\par
\pard\li426\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {As fontes vegetariana
s citadas acima}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\
sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-253\slmult0 \fs20\cf0\f1\charscal
ex100 {Todas essas so consideradas \uc1\u8220Xprotenas}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {completas\uc1\u8221X, o que significa
que contm}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {todos os
aminocidos essenciais para a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {reparao e o crescimento celular que seu}\par\pard\li0\ri0\sl-3
33\slmult0 \fs16\cf0\f1\charscalex100 {corpo no consegue sintetizar por si
prprio}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {(algumas ele
mesmo produz, mas outras ele}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {tem de extrair da alimentao).}\par\pard\li200\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {No caso de voc estar se perguntando por}\par\pard\sect\sectd
\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\par
d\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {que deixei a protena de soja
fora da lista de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {s
uplementos recomendados, digo que }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {porque se trata de uma fonte ruim de}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {protena. Para incio de conversa,
a maior}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {parte dos
suplementos base de protena de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {soja usa feijes de soja geneticamente}\par\pard\li0\ri0\sl-346\sl

mult0 \fs16\cf0\f1\charscalex100 {modificados (uma tendncia muito perigosa}\p

ar\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {se infiltrando cada
vez mais no universo da}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {agricultura); alm disso, h pesquisas}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {demonstrando que uma grande quantidade}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {desse produto pode aum
entar os nveis de}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1453\*\tx1920\*\tx2786
\*\tx3253\*\tx4573\fs20\cf0\f1\charscalex100 {estrognio }\tab \fs26\cf0\f1\charsc
alex100 {e }\tab \fs20\cf0\f1\charscalex100 {inibir }\tab \fs26\cf0\f1\charscale
x100 {a }\tab \fs20\cf0\f1\charscalex100 {produo }\tab \fs22\cf0\f1\charscalex100
{de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {testosterona e
m seu organismo (dada }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {presena de estrognio vegetal nos feijes}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {de soja). Simplesmente evite.}\par\pard\li200\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Agora, quanto a comer protenas de
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {digesto lenta ou
rpida, recomendo que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {voc consuma uma de digesto rpida, como}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {soro de leite, depois de se exercitar, para}\par\par
d\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\ma
rgbsxn26\pard\li0\ri0\sl-226\slmult0 \*\tx1333\*\tx3026\*\tx3613\*\tx4573\fs20\c
f0\f1\charscalex100 {estimular }\tab \fs20\cf0\f1\charscalex100 {rapidamente }\t
ab \fs22\cf0\f1\charscalex100 {os }\tab \fs20\cf0\f1\charscalex100 {nveis }\tab \
fs22\cf0\f1\charscalex100 {de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\char
scalex100 {aminocidos no sangue; voc pode consumir}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {uma protena de digesto lenta \uc1\u8212X como ovo}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ou casena \uc1\u8212X
30 minutos antes de ir dormir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {(seu corpo tem de aguentar a noite toda}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {com mnima perda muscular e isso exig
e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {uma lenta liber
ao de aminocidos na}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{corrente sangunea). Quanto s demais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {refeies suplementares, voc pode escolher}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {entre ovo e soro de leite. Gosto d
e usar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {suplementos
base de ovo porque muito}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\ch
arscalex100 {soro de leite acaba me deixando inchado.}\par\pard\li0\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100
{Tipos de carboidratos}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
00\ri0\sl-413\slmult0 \fs16\cf0\f1\charscalex100 {Seu consumo dirio de carboi
dratos de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {importnc
ia vital para ganhar fora e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {tamanho. Os carboidratos no s injetam}\par\pard\sect\sectd\sbkpa
ge\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\
ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {energia no seu treino como o prep
aram para}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsx
n13\cols3\colno1\colw2093\colsr-0\colno2\colw2373\colsr-0\colno3\colw453\pard\li
0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {sobrecarregar }\par\column\pard
\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {adequadamente }\par\column\p
ard\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {sua}\par\pard\sect\sectd\
sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {musculatura. Eles desempenham um papel}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {crucial nas refeies antes
e depois dos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {tre
inos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Isso posto
, quase todos os carboidratos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {consumidos pela maioria das pessoas no}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {so apenas insalubres por causa de}\pa

r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ingredientes genetica

mente modificados e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {alto teor de processamento, eles tambm}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {so inadequados por seu elevado IG, o que}\par\p
ard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {faz deles maus alimentos.
}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Veja a lista
a seguir com opes comuns}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {de lanche e seus ndices mdios na escala de}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {IG. Esses ndices variam um pouco de marca}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para marca, mas no muito.
Evite esses}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {carb
oidratos da lista, custe o que custar.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {(As informaes a seguir foram extradas}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de estudos da Universidade de Sy
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sxn26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Se voc ficou um p
ouco desanimado ao ver}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {tantos dos seus lanches prediletos includos}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {na lista, posso compreender. Infelizmente,}
\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {esses alimentos no
podem simplesmente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {ser consumidos com frequncia, se voc quer}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {ter um corpo enxuto e cheio de vitalidade.}\par\pard\li2
00\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Seja qual for a quantidade de
carboidratos}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que v
oc precisa comer por dia (com base}\par\pard\li0\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {no que est tentando conquistar com seu}\par\pard\li0\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {corpo), h uma regrinha simples
de seguir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quanto
ao consumo de carboidratos de IG}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {alto, mdio ou baixo.}\par\pard\li200\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {Coma os carboidratos da faixa media no IG}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {(entre 70 e 90 uma boa regr
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menos meia hora antes de comear}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {a treinar e nos primeiros 30 minutos aps ter}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {terminado o treino. (Daqui a pouco lh
e}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {diremos quais so a
s quantidades exatas.)}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {A razo para voc optar por carboidratos}\par\pard\sect\sectd\sbkpage\pg
wsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\s
l-226\slmult0 \fs20\cf0\f1\charscalex100 {antes de treinar que voc precisa
ter}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {energia para
fazer esse trabalho fsico. E a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {razo de querer com-los depois do treino }\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {que o estoque de glicognio nos seus}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {msculos estar gravemen
te reduzido, e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {re
abastecendo o glicognio rapidamente}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0
\f1\charscalex100 {voc na realidade ajuda seu corpo a manter}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {o estado anablico e a no perder te
cido}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {muscular.}\par
\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Meus carboidratos fav
oritos antes e depois}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {do treino so bananas e leite de arroz, mas}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {outras boas opes so batata assada, aveia}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {instantnea e frutas com IG supe
rior a 60,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {como
melo cantalupo, abacaxi, melancia,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {tmaras, damascos e figos. Algumas pessoas}\par\pard\li0\ri0\sl333\slmult0 \fs16\cf0\f1\charscalex100 {recomendam comer coisas com alto te
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harscalex100 {porque tm alto IG, mas eu evito acar}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {processado o mximo que consigo.}\par\pard\sec
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n453\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Todos os outros
carboidratos que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {comer devem estar na faixa mdia ou}\par\pard\li0\ri0\sl-346\slmult0 \f
s16\cf0\f1\charscalex100 {inferior da tabela glicmica (60 ou menos }\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {uma boa regra prtica).
Simples assim. Se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{voc seguir essa regra, evitar muitos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {problemas que afligem os outros em termos}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {de picos e carncias acentuadas
de energia}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {decorre
ntes de comer carboidratos com IG}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {alto que consomem o organismo.}\par\pard\li200\ri0\sl-333\sl
mult0 \fs22\cf0\f1\charscalex100 {Veja a seguir alguns exemplos de}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {carboidratos gostosos e
saudveis que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {po
de incluir em sua dieta:}\par\pard\sect\sectd\sbkpage{\shp
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00514514005145140051451400514514005145140051451400514514005145140051451400514514
00514514005145140051451400514514005145140051451400514514005145140051451400514514
005145140051451400570BE28D62ED7C556DA45AF8AED3412F6E24513DBA4A677662A157730C1017
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115DEA973A76B7A3F8767D55A0F3ECE491B52911775C4AA546C5DD950482588C1E0002B4FC27A95E
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3FE10BD23D750FFC184FFF00C5D007414573FF00F085E91EBA87FE0C27FF00E2E8FF00842F48F5D4
3FF0613FFF0017401D0515CFFF00C217A47AEA1FF8309FFF008BA280362F1AE56D24369E579C172B
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A7F95719F0D678ED7E136873CEEB1C51D9EF776380A012493F850076D45796EBBE2576D42C26B3D4
AECBBEADA79601CC51C16D315C44CB9C3B32866248380C391802B4EEA1BED43E255ED836BDA8DBE9
F1E9B6F7C915BBAA056F35D48C8192A76F23393923380050077F413815E69A1EB535C78CB4644D52
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7775AF358CA659728F099E542A5400A4E1410719047071C5007A558EA82FEE6F605B6BA89AD25F29
9A688AAC8700E50FF12F3D6B42BCE9B57BBB7BFF001AA5E6B73C36D65776AB0C85031895D118C68A
31CB16DA0F5C9073915A1E0BD42E66D6BC4F653CF318AD2F9160867B8F39E25689188DC4927E663C
64E09C76A00ED68A28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A
28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A
28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A28A0028A28A002B27C43AF5A786B42BB
D5AF89F22DD0B6D5EAE7B28F726B5ABCB7E254DACC9A3F884CDE1F9E4D3A1B1923B7BA1710EC5CAF
CF2952DBB3D80C6719F5A00EDB50D66EADA18069FA5CDA85D4A9E68892458C2AF1CB33703A800753
CF604D3BC33E21B7F1368EBA84114B01123433432AE1E2914E195B1C641AA0FE237B0F0F69ED2D91
8F56BA8F6DBD8492A92580EACC0950A06189CF00FAF153F842CADB4DD25ED21BB5BBB813BCB7B3A7
479E43BDFF0056E9D8633CD00745451450014514500145145001451450057BAB4B7BDB77B7BA8639
A071868E450CA7EA0D657FC21BE1B11084681A608B18D9F655DB8F4C6315BB450065CFE1FD1EEA49
24B8D2ACA57951637692DD58B2AFDD0723903B0ED4E8F42D2A2D40EA11E9D6A97A5761B858544857
18DBBB19C63B56951401910F86F4583CA11693611F94E5E3D96EABB18F523038273CD57B8F0C6891
697E4C1E1ED3E7481CCF0DB081141971D57230AC78E6B7E91FA0FA8A00E5F48F0E8966D6EF355B28
B6EAF34523D94C16508A91AA80D8CA9395278C8E95B76DA558594CD35AD95BC12322A33C510562A3
A2920741E957874A2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A
2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A
2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A2800A28A2800A82EED6DEFAD
25B5BA8239EDE552B2452A865607A820F0454F450063DFF86343D56659B50D1EC2EE445D8AF3DBAB
955F4048E07B55BD334BB1D22CD6D34FB586D6DD4961142815412727007BD5DA2800A28A2800A28A

2800A28A2800A28A2803FFD9}
}}}}\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn666\margbsxn40\pard\li
200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\
sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li
200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li200\ri0\sl-373\slmult0 \fs20\cf0\f1\charscalex100 {Deixe de lado cois
as como acar, po}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {br
anco, itens processados, po de trigo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {integral de pouca qualidade, pezinhos,}\par\pard\sect\s
ectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26
\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {cereais de mentira, m
uffins, massas de}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{farinha refinada, biscoitos salgados, waffles,}\par\pard\li0\ri0\sl-333\slm
ult0 \fs16\cf0\f1\charscalex100 {bolinhos de arroz, flocos de milho e arr
oz}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {branco. Eu no
recomendo que voc coma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {essas coisas regularmente antes ou depois}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {do treino porque so carboidratos que}\par\
pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {simplesmente no fazem bem
ao seu corpo.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {At
mesmo algumas frutas, como melancia}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {e tmaras, no so boas opes de lanche}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {porque seu IG muito alto. Se voc no tem}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {certeza de se boa estratgi
a consumir um}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {lanch
e que lhe apetece muito, consulte onde}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {ele se enquadra na tabela de IGs. Se for}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acima de 60, elimine essa
opo daquelas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {refeies
que for fazer em horrios distantes}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {do treino.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li
0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscalex100 {Tipos de gorduras}\par\pard
\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\mar
gbsxn26\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 { muito simples se abastecer diariamente}\par\p
ard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {da quantidade suficient
e de gorduras}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sau
dveis. A regra assim:}\par\pard\li466\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-240\slmult0 \fs22\cf0\f1\cha
rscalex100 {\uc1\u8226X mantenha baixa a ingesto de}\par\pard\li640\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {gorduras saturadas (abaixo de 10% do}\pa
r\pard\li640\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {total das calorias
). Gordura saturada}\par\pard\li640\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {existe na carne, em laticnios, nos}\par\pard\li640\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {ovos, no leo de coco, na gordura do}\par\pard\l
i640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {bacon e na banha de por
co. Se a}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {gordur
a ficar slida em temperatura}\par\pard\li640\ri0\sl-346\slmult0 \fs20\cf0\f1\
charscalex100 {ambiente, saturada;}\par\pard\li466\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {\uc1\u8226X evite completamente as gorduras}\par\pard\li6

40\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trans, elas so o pior tipo

de gordura}\par\pard\li640\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sat
urada. Gorduras trans esto em}\par\pard\li640\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {alimentos processados como bolachas}\par\pard\li640\ri0\sl-34
6\slmult0 \*\tx1693\*\tx2706\*\tx3840\fs18\cf0\f1\charscalex100 {doces, }\tab \f
s18\cf0\f1\charscalex100 {bolos, }\tab \fs18\cf0\f1\charscalex100 {frituras }\ta
b \fs18\cf0\f1\charscalex100 {e donuts.}\par\pard\li640\ri0\sl-333\slmult0 \fs22
\cf0\f1\charscalex100 {Qualquer alimento que contenha}\par\pard\sect\sectd\sb
kpage\pgwsxn5040\pghsxn6613\marglsxn306\margrsxn13\margtsxn146\margbsxn40\pard\l
i440\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8220Xgordura hidrogen
ada\uc1\u8221X ou \uc1\u8220Xgordura}\par\pard\sect\sectd\sbknone\pgwsxn5040\p
ghsxn6613\marglsxn306\margrsxn13\cols2\colno1\colw3213\colsr-0\colno2\colw1506\p
ard\li440\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {parcialmente }\par\colu
mn\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {hidrogenada\uc1\u8221
X}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn306\margrsxn13\pard
\li440\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {provavelmente contm gordura
s trans,}\par\pard\li440\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {portanto
no coma, e pronto. (Claro}\par\pard\li440\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {que \uc1\u8220Xdar uma escapadinha\uc1\u8221X de vez em}\par\pard\
li440\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {quando, comendo algo com
gordura}\par\pard\li440\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {trans,
no vai prejudicar em nada, mas}\par\pard\li440\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {voc sem dvida no vai querer se}\par\pard\li440\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {alimentar regularmente com essas}\par\pard\li44
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {coisas.);}\par\pard\li266\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X obtenha a gordura de
que voc}\par\pard\li440\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {precisa
de fontes insaturadas como}\par\pard\li440\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {azeite de oliveira, nozes, leo de}\par\pard\li440\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {amendoim, abacate, leo de linhaa,}\par\pard
\li440\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {leo de aafro, ou leo de
algodo.}\par\pard\li440\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Se uma g
ordura se mantiver lquida }\par\pard\li440\ri0\sl-346\slmult0 \*\tx2213\*\tx37
33\*\tx4506\fs20\cf0\f1\charscalex100 {temperatura }\tab \fs20\cf0\f1\charscalex
100 {ambiente, }\tab \fs22\cf0\f1\charscalex100 {ela }\tab \fs28\cf0\f1\charscal
ex100 {}\par\pard\li440\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {insaturada
.}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn306\margrsxn13\pard
\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\mar
gbsxn26\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-426\slmult0 \f
s26\cf0\f1\charscalex100 {Sdio}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li200\ri0\sl-426\slmult0 \fs20\cf0\f1\charscalex100 {A dieta normal dos
americanos to}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {supe
rsaturada de sdio que me d tontura.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {O Instituto de Medicina recomenda 1.500}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mg de sdio por dia, como a dose adequa
da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para a maioria d
os adultos. De acordo com o}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsc
alex100 {CDC [Centro de Controle de Doenas] o}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {americano mdio, dos 2 anos em diante,}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {come 3.436 mg de sdio por
dia.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {O excesso
de sdio no corpo provoca}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {reteno de gua (o que lhe d aquela}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {aparncia inchada, fofa) e tambm pode}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {provocar aumento da presso s
angunea,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {alm de favor
ecer problemas cardacos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {Comidas congeladas e enlatadas so}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {cheias de sdio, assim como carnes curadas}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {como bacon e salsichas (uma fatia

de bacon}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsx
n13\margtsxn160\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex10
0 {contm 1.000 mg de sdio!)}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charsc
alex100 {Sempre que possvel, escolho ingredientes}\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {com pouco ou nenhum sal quando cozinho.}\par
\pard\li0\ri0\sl-333\slmult0 \*\tx1160\*\tx1986\*\tx3160\*\tx4466\fs18\cf0\f1\ch
arscalex100 {Quando }\tab \fs18\cf0\f1\charscalex100 {voc }\tab \fs18\cf0\f1\char
scalex100 {precisar }\tab \fs18\cf0\f1\charscalex100 {adicionar }\tab \fs20\cf0\
f1\charscalex100 {sal,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {recomendo que use sal marinho ou sal das}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {rochas do Himalaia (o que pode parecer uma}\par
\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {tremenda asneira de l
tima moda, mas na}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{realidade uma coisa excelente), porque}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {eles contm naturalmente muitos minerais,}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {enquanto o sal de mesa
refinado j foi}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc
1\u8220Xquimicamente depurado\uc1\u8221X para remover}\par\pard\li0\ri0\sl-34
6\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8220Ximpurezas\uc1\u8221X, entre as
quais esses elementos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {vitais.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-44
0\slmult0 \fs26\cf0\f1\charscalex100 {Em suma}\par\pard\li200\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs20\cf0\f1\charscalex100 {Talvez
voc tenha achado este captulo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {meio difcil de digerir (trocadilhos parte).}\par\pard\sect\se
ctd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\
pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Algumas pessoas tm rea
lmente bastante}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {di
ficuldade em abandonar seus hbitos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {alimentares insalubres (consumir coisas com}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {acar e \uc1\u8220Xporcarias\uc1\u822
1X pode ser muito}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{viciante). Mas se voc seguir meus conselhos}\par\pard\li0\ri0\sl-333\slmult0 \*
\tx920\*\tx2560\*\tx3960\fs18\cf0\f1\charscalex100 {sobre }\tab \fs18\cf0\f1\cha
rscalex100 {alimentao }\tab \fs18\cf0\f1\charscalex100 {perceber }\tab \fs18\cf0\f1
\charscalex100 {diversos}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscale
x100 {benefcios:}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs18\cf0\f1\charscalex100
{1. se para voc essa for uma maneira}\par\pard\li200\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {completamente nova de se alimentar,}\par\pard\li20
0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {garanto que ir se sentir me
lhor do que}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ant
es. No ter altos e baixos de energia.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {No se sentir letrgico. No ter aquela}\par\pard\li200\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {confuso mental que ocorre quando se}
\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {entope de aliment
os insalubres;}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {2.
voc ser capaz de curtir muito mais as}\par\pard\li200\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {coisas \uc1\u8220Xruins\uc1\u8221X para seu organi
smo se s}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {com-las
uma ou duas vezes por semana.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {Voc vai se sentir surpreso com a delcia}\par\pard\sect\sectd\s
bkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\
li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {de sabor daquela sobreme
sa que no}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {prova
h uma semana. (E tambm talvez}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {fique surpreso ao constatar que a}\par\pard\li200\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xporcaria\uc1\u8221X que cost
umava comer nos}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100

{lanches j no lhe parece mais to}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0

\f1\charscalex100 {apetitosa.);}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {3. voc acabar aprendendo a apreciar}\par\pard\li200\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {alimentos saudveis. Isso eu prometo.}\par\p
ard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Mesmo que essas cois
as no comeo no}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {p
aream to saborosas, apenas se}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {comprometa com a nova programao e}\par\pard\li200\ri0\sl-346\s
lmult0 \fs18\cf0\f1\charscalex100 {logo sentir prazer em comer arroz integral}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e frutas em vez
de po e donuts. Seu}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {corpo se adaptar.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li20
0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1\ch
arscalex100 {No desconsidere a importncia do}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {contedo deste captulo. Os tipos de}\par\pard\li0\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {protenas, carboidratos e gordur
as que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {consome
no apenas iro determinar seus}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn13\margtsxn146\margbsxn666\pard\li0\ri0\sl-226\slmult0
\fs22\cf0\f1\charscalex100 {ganhos como tambm iro definir sua}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {aparncia. Coma mal e voc vai ficar i
nchado}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e mole. Co
ma bem e ficar enxuto e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {musculoso. simples mesmo.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsx
n6613\marglsxn106\margrsxn13\margtsxn160\margbsxn53\pard\li2146\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li2146\ri0\sl-533\slmult0 \fs44\cf0\f1\charscalex100 {16}\par\pard\li386\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li386\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li386\ri0\sl-386\slmult0 \fs32\cf0\f1\charscalex100 {COMO PLANEJAR SUAS}\par\p
ard\li880\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {REFEIES PARA}\par\pard\li
53\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {MAXIMIZAR SEUS GANHOS}\par\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs16
\cf0\f1\charscalex100 {O PLANEJAMENTO}\fs22\cf0\f1\charscalex100 { de cardpio
de muitas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pessoas
arquitetado para engordar. Elas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {pulam o caf da manh, comem \uc1\u8220Xporcaria\uc1\u8221X
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {na hora do almoo
, chegam em casa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{morrendo de fome, devoram um lauto jantar}\par\pard\sect\sectd\sbkpage\pgwsxn50
40\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\
slmult0 \fs18\cf0\f1\charscalex100 {com sobremesa e tudo, e ento fazem um}
\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ltimo lanchinho, c
om batata chips ou}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1093\*\tx2440\*\tx37
06\*\tx4173\fs20\cf0\f1\charscalex100 {pipoca, }\tab \fs20\cf0\f1\charscalex100
{enquanto }\tab \fs20\cf0\f1\charscalex100 {assistem }\tab \fs26\cf0\f1\charscal
ex100 {a }\tab \fs20\cf0\f1\charscalex100 {algum}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {programa de TV noite.}\par\pard\li200\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {Neste captulo quero falar dos aspectos}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {bsicos para estrutur
ar diariamente suas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex10
0 {refeies, quer voc pretenda aumentar a}\par\pard\li0\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {musculatura ou perder gordura. Depois, no}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {captulo 17, voc saber como
calcular}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {exatament
e quanto dever comer todo dia,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {em funo de suas metas.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\

par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\

cf0\par\pard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscalex100 {Proporo das refeies}
\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \
fs18\cf0\f1\charscalex100 {Eu prefiro que o meu desjejum seja a}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {maior refeio do dia. Depoi
s, as refeies}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {vo fi
cando cada vez menores. Fao isso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {porque de manh meu metabolismo est no}\par\pard\sect\sectd\sbkpa
ge\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\
ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {seu auge natural e depois vai des
acelerando,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {conform
e a noite se aproxima. Em termos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {gerais, meu desjejum costuma incluir em}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {torno de 30% do total de cal
orias que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {consumo
por dia.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\
slmult0 \fs26\cf0\f1\charscalex100 {Plano para macronutrientes}\par\pard\li200\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-386\slmult0 \fs16\cf0\f0\chars
calex100\b {PROTENAS}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {Voc deve comer protena a cada 3-5}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {horas. Voc nunca deve ficar mais de 5 horas}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sem comer protena, uma vez
que as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pesquisas
comprovaram que a resposta}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\cha
rscalex100 {anablica do corpo ao consumo de protena}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {tem essa durao, no mximo. Isso significa}\par\
pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {que voc precisar comer pro
tena de 4 a 6}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vezes
por dia, em quantidade suficiente a}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {cada refeio para atingir suas metas}\par\pard\sect\sec
td\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\p
ard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {alimentares.}\par\pard\li
200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {CARBOIDRATOS}\b0 \p
ar\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {A maior parte de se
us carboidratos dirios}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {deve ser consumida antes e depois do}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {treino, quando seu corpo mais precisa deles.}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Eu como em torno de 10% a 1
5% dos meus}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {carboid
ratos dirios antes de treinar e mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {ou menos de 30% a 40% depois, na refeio}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {ps-treino.}\par\pard\li200\ri0\sl-346\s
lmult0 \fs18\cf0\f1\charscalex100 {Tambm importante, quando voc est}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {em dieta de emagrecimento,
no comer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {carboidr
atos algumas horas antes de ir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {dormir. Esse conselho j vem circulando no}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mundo do condicionamento fsico e da
sade}\par\pard\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {h algum tempo,
mas em geral }\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {a
companhado da explicao errada.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {No h evidncias cientficas de que comer}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {carboidratos noite ou antes de ir dormir}\par
\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn14
6\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {provoque a
umento de peso, mas ele pode}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\
charscalex100 {impedir a perda de gordura. Como?}\par\pard\li200\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {A insulina produzida pelo corpo que}\par\pa

rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {processa e absorve os

carboidratos comidos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {para de usar a gordura como fonte de}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {energia. Seu corpo queima naturalmente a}\par\p
ard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {maior parte da gordura
enquanto voc est}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
dormindo, por isso, ir dormir com nveis}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {elevados de insulina interfere na perda de}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {gordura.}\par\pard\li200
\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Est relacionado a esse proces
so um fato}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {aponta
do em pesquisas: a produo e o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {processamento de insulina interferem na}\par\pard\li0\ri0\sl333\slmult0 \fs16\cf0\f1\charscalex100 {produo e no processamento do hormnio}\
par\pard\li0\ri0\sl-333\slmult0 \*\tx586\*\tx2266\*\tx3000\*\tx3746\fs20\cf0\f1\
charscalex100 {do }\tab \fs18\cf0\f1\charscalex100 {crescimento, }\tab \fs20\cf0
\f1\charscalex100 {que }\tab \fs20\cf0\f1\charscalex100 {tem }\tab \fs18\cf0\f1\
charscalex100 {poderosas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {propriedades de eliminao da gordura. Seu}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {corpo produz naturalmente a grande maioria}\par\pard\l
i0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {de seu hormnio do crescimen
to enquanto}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {voc do
rme; assim, mais uma vez, se seu}\par\pard\sect\sectd\sbkpage\pgwsxn5040\p
ghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-226\slmu
lt0 \fs20\cf0\f1\charscalex100 {corpo estiver repleto de insulina quando}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {voc for dormir, a prod
uo do hormnio de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {cresc
imento ser comprometida, o que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {impede que voc queime gordura e}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {aproveite o benefcio dessa queima para a}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {musculatura.}\par\par
d\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Existe uma regra geral
para quando voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
est em dieta de perda de gordura: no}\par\pard\li0\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {comer mais carboidratos 4 a 5 horas antes}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de ir dormir. Depois do jan
tar, voc s deve}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {consu
mir protenas magras. Eu tambm sigo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {essa regra quando quero aumentar a massa}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {muscular, no somente porque me preocupo}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {com a queima de gord
ura (quando est}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tr
abalhando para o aumento de musculatura}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {voc no queima gordura), mas porque no}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {quero deter a produo de meu hormnio do}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {crescimento.}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsx
n26\pard\li200\ri0\sl-200\slmult0 \fs16\cf0\f0\charscalex100\b {GORDURAS}\b0 \pa
r\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Voc pode dividir o
consumo de gorduras}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {ao longo do dia. Gosto de comear meu dia}\par\pard\li0\ri0\sl-333\slmult0 \f
s16\cf0\f1\charscalex100 {com 1 a 2 colheres de sobremesa de leo}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Udo (uma excelente mistu
ra 3-6-9), mas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vo
c no precisa fazer isso se no gostar.}\par\pard\li0\ri0\sl-346\slmult0 \fs18
\cf0\f1\charscalex100 {Basta se ater s fontes de gordura saudvel}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {citadas anteriormente.}\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\c
harscalex100 {Refeio antes do treino: 30-30-30}\par\pard\li200\ri0\sl-213\slmult0

\fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\cf0\f1\charscalex100 {Mais ou

menos meia hora antes de ir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {treinar, voc pode comer em torno de 30}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {gramas de carboidratos de alto IG
e 30}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gramas de
protenas de digesto rpida}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {(como soro de leite).}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {Os carboidratos no s lhe daro a energia}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {que voc necessita para seu treino como}\par\
pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146
\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {desencadeiam
a liberao de insulina,}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscal
ex100 {combatendo assim os efeitos do cortisol e,}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {de acordo com um estudo feito na}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Universidade de Oklah
oma, aumentando o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{fluxo de sangue para os msculos e a sntese}\par\pard\li0\ri0\sl-333\slmult0 \*\tx
666\*\tx2146\*\tx2706\*\tx4013\fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\
charscalex100 {protenas. }\tab \fs22\cf0\f1\charscalex100 {A }\tab \fs18\cf0\f1\c
harscalex100 {protena }\tab \fs18\cf0\f1\charscalex100 {injetar}\par\pard\li0\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {aminocidos em sua corrente sangunea
,}\par\pard\li0\ri0\sl-333\slmult0 \*\tx2093\*\tx3746\*\tx4706\fs20\cf0\f1\chars
calex100 {imediatamente }\tab \fs20\cf0\f1\charscalex100 {disponveis }\tab \fs22\
cf0\f1\charscalex100 {para }\tab \fs28\cf0\f1\charscalex100 {a}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {recuperao celular, assim que voc comear}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a romper as fibr
as musculares fazendo o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {levantamento de peso.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscalex100 {Refeio ps-treino}\par\pard
\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18\cf0\
f1\charscalex100 {Muitos homens ficam espantados quando}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {aprendem a importncia da refeio ps-}\p
ar\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols4\co
lno1\colw1306\colsr-0\colno2\colw1066\colsr-0\colno3\colw1040\colsr-0\colno4\col
w1506\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {treino. }\par\colu
mn\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Tem }\par\column\pard
\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {sido }\par\column\pard\li0\r
i0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {demonstrado}\par\pard\sect\sectd\s
bknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {unanimemente por muitos estudos que}\par\pard\se
ct\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sb
kpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\l
i0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {comer carboidratos e protenas d
epois de um}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {treino
intenso com pesos causa maior}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {desenvolvimento da massa muscular magra,}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {diminui a gordura corporal e melhora
a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {composio do organi
smo em termos gerais.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {Quando voc acaba de treinar, seu corpo se}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {encontra em elevado estado anablico e}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {absorver glicose, glicognio e
aminocidos}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1053\*\tx2653\*\tx3720\*\tx4440\
fs20\cf0\f1\charscalex100 {numa }\tab \fs20\cf0\f1\charscalex100 {velocidade }\t
ab \fs20\cf0\f1\charscalex100 {maior }\tab \fs22\cf0\f1\charscalex100 {do }\tab
\fs22\cf0\f1\charscalex100 {que}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1960\*\tx3
640\*\tx4346\fs20\cf0\f1\charscalex100 {normalmente. }\tab \fs20\cf0\f1\charscal
ex100 {Entretanto, }\tab \fs22\cf0\f1\charscalex100 {se }\tab \fs20\cf0\f1\chars
calex100 {voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {desper

diar essa janela e no alimentar seu}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1000\*\t

x1880\*\tx3320\*\tx4466\fs18\cf0\f1\charscalex100 {corpo, }\tab \fs18\cf0\f1\cha
rscalex100 {pode }\tab \fs18\cf0\f1\charscalex100 {realmente }\tab \fs18\cf0\f1\
charscalex100 {impedir }\tab \fs20\cf0\f1\charscalex100 {seu}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {crescimento muscular e deter a pe
rda de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {gordura.}\p
ar\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Portanto, de imp
ortncia vital comer no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {intervalo de uma hora aps concluir seu}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {treino com pesos (mas sem os exerccios}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {aerbicos, uma vez que
estes no esgotam}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
os nveis de glicognio do mesmo modo que}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pg
hsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmul
t0 \fs20\cf0\f1\charscalex100 {o treino com pesos), e incluir na refeio}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {uma quantidade subst
ancial de carboidratos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {ao lado de uma quantidade moderada de}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {protenas.}\par\pard\li200\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {Para a maioria dos homens, a refeio ps-}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {treino inclui mais ou menos 80 gr
amas de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {carboidrat
os com IG mdio ou alto. Isso}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {pode parecer muito, e mesmo, mas seu}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {corpo precisa disso. (No se preocupe: daq
ui}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {a pouco aprese
ntaremos os nmeros}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{exatos.)}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-453
\slmult0 \fs26\cf0\f1\charscalex100 {Refeio antes de ir dormir}\par\pard\li200\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18\cf0\f1\charsca
lex100 {Uma protena de digesto lenta deve ser a}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {ltima refeio da noite e deve ser}\par\pard\li0\ri0
\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {consumida imediatamente antes de
ir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dormir. Eu go
sto de p de protena de ovo}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn661
3\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs1
8\cf0\f1\charscalex100 {ou como um iogurte desnatado tipo grego,}\par\pard
\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ou queijo tipo cottage, e
casena outra}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {opo f
requente.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Essa lti
ma dose de protena importante}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {porque o corpo ir jejuar por 6 a 8 horas e,}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {quando a protena que voc comer antes de}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ir dormir j estiver plen
amente digerida e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{utilizada, seu corpo comear a consumir}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {tecido muscular. Diante disso, voc vai}\par\pard\li0
\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {precisar de 15 a 20 gramas
de protena de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dig
esto lenta antes de pegar no sono para}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0
\f1\charscalex100 {poder minimizar ou at mesmo eliminar o}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {catabolismo.}\par\pard\li0\ri0\sl-21
3\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex1
00 {Hora de trapacear!}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
00\ri0\sl-426\slmult0 \fs18\cf0\f1\charscalex100 {Muitas pessoas que se deba
tem com}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dietas fal
am dos \uc1\u8220Xdias de trapacear\uc1\u8221X. A ideia}\par\pard\sect\sectd\sbk
page\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li

0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 { que, se voc se comportou c

omo deve}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {durante
a semana, pode \uc1\u8220Xchutar o pau da}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {barraca\uc1\u8221X nos fins de semana e, de
algum}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {modo, no eng
ordar. Bom, a menos que}\par\pard\li0\ri0\sl-333\slmult0 \*\tx840\*\tx1800\*
\tx2493\*\tx4226\fs18\cf0\f1\charscalex100 {voc }\tab \fs18\cf0\f1\charscalex100
{tenha }\tab \fs20\cf0\f1\charscalex100 {um }\tab \fs18\cf0\f1\charscalex100 {me
tabolismo }\tab \fs18\cf0\f1\charscalex100 {muito}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {acelerado, no assim que a coisa funciona.}\par\par
d\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Se voc est seguindo uma
dieta estrita e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {u
m programa de exerccios fsicos, pode}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {esperar perder de meio quilo a um quilo por}\par\pard\li0\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {semana. Se exagerar nas \uc1\u
8220Xtrapaas\uc1\u8221X, pode}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {ganhar tudo de volta num fim de semana.}\par\pard\li200\ri0\sl-346\sl
mult0 \fs20\cf0\f1\charscalex100 {Ento no pense tanto em dias de}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trapacear, mas em refeies nas
quais pode}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {se esba
ldar: aquelas refeies em que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {come praticamente qualquer coisa que}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {quiser (e em todas as demais refeies
da}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {semana voc se
limita ao cardpio}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
planejado). Fazendo isso uma ou duas vezes}\par\pard\li0\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {por semana, a refeio sem restries no}\par\pard\sect\sec
td\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\p
ard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {s gratificante como in
clusive pode}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {acele
rar sua taxa metablica. Os cientistas}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {no esto seguros de por que isso acontece,}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mas pode ter a ver com um fator simi
lar ao}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1613\*\tx2986\*\tx4560\fs18\cf0\f1\
charscalex100 {crescimento }\tab \fs18\cf0\f1\charscalex100 {muscular: }\tab \fs
18\cf0\f1\charscalex100 {sobrecarga. }\tab \fs22\cf0\f1\charscalex100 {Ao}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xsobrecarregar\
uc1\u8221X seu metabolismo de quando}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {em quando, voc o obriga a trabalhar mais e}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {ele precisa estar pronto para lida
r com um}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {alto inf
luxo de calorias.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{Entretanto, minha recomendao que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {voc no extrapole demais nas refeies}\par\pard\li0\ri0\sl-346\s
lmult0 \fs18\cf0\f1\charscalex100 {sem restrio. No coma, por exemplo,}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {3.000 calorias de comida
pesada, mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sob
remesa, achando que no vai dar em}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {nada.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {A quantidade de refeies sem restrio}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {que voc pode fazer por semana depende}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {basicamente do que voc que
r conquistar.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Se e
stiver em regime de aumento da massa}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult
0 \fs20\cf0\f1\charscalex100 {muscular, pode trapacear em uma refeio}\par\par
d\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {por semana, e minha sug
esto que voc}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\mar
grsxn13\cols5\colno1\colw1000\colsr-0\colno2\colw1026\colsr-0\colno3\colw1026\co
lsr-0\colno4\colw1520\colsr-0\colno5\colw346\pard\li0\ri0\sl-333\slmult0 \fs22\c

f0\f1\charscalex100 {faa }\par\column\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\ch

arscalex100 {dela }\par\column\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscal
ex100 {uma }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
\uc1\u8220Xrefeio }\par\column\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex
100 {de}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\pard\li0\ri0\sl-333\slmult0 \*\tx2306\*\tx3080\*\tx4480\fs20\cf0\f1\charscalex
100 {reabastecimento\uc1\u8221X, }\tab \fs22\cf0\f1\charscalex100 {que }\tab \fs
20\cf0\f1\charscalex100 {explicarei }\tab \fs22\cf0\f1\charscalex100 {em}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {detalhes no prximo captulo.}
\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \
fs26\cf0\f1\charscalex100 {As refeies nos dias \uc1\u8220Xno\uc1\u8221X}\par\pard\l
i200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\cf0\f1
\charscalex100 {No se preocupe em diminuir as calorias}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {nos dias \uc1\u8220Xno\uc1\u8221X (aq
ueles em que voc no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {treina). Embora possa fazer sentido, uma}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {vez que est queimando menos calorias}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {nesses dias, em termos p
rticos no far a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {men
or diferena se voc reduz calorias ou}\par\pard\li0\ri0\sl-333\slmult0 \fs22\
cf0\f1\charscalex100 {no.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {A nica mudana nos dias \uc1\u8220Xno\uc1\u8221X no}\par\pard\li0\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {consumir o meu shake de alto teo
r de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {carboidratos
no desjejum, que tambm pode}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\ma
rglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\m
argrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charsc
alex100 {ser a refeio ps-treino (eu treino}\par\pard\li0\ri0\sl-346\slmult0 \f
s16\cf0\f1\charscalex100 {levantamento de peso de manh cedo). Em}\par\pard\
li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {vez disso, normalmente con
sumo o mesmo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {teor
de calorias e carboidratos com cereais}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {quentes, como aveia, e uma protena como}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ovos, uma vitamina batid
a, um iogurte}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {des
natado, e assim por diante.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Em suma}\par\pard\li200\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18\cf0\f1\chars
calex100 {Construir um corpo sensacional exige}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {timos hbitos alimentares e agora voc}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sabe o que isso quer di
zer: ingerir calorias,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {protenas, carboidratos e gorduras em}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {quantidade suficiente e nos horrios certos;}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {beber muita gua e gar
antir que seu corpo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {receba tudo que precisa para se adaptar ao}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {ritmo intenso de treinamento que voc se}\par\pa
rd\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn133\margtsxn146\
margbsxn666\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {imps.}\par\pa
rd\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\m
argbsxn13\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-533\slmult0 \fs44\cf0
\f1\charscalex100 {17}\par\pard\li1106\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1
106\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1106\ri0\sl-386\slmult0 \fs34\cf0\f1
\charscalex100 {SEU PLANO DE}\par\pard\li173\ri0\sl-466\slmult0 \fs34\cf0\f1\cha

rscalex100 {ALIMENTAO SEGUNDO}\par\pard\li346\ri0\sl-466\slmult0 \fs32\cf0\f1\char

scalex100 {MAIOR, MAIS MAGRO E}\par\pard\li1320\ri0\sl-466\slmult0 \fs32\cf0\f1\
charscalex100 {MAIS FORTE}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li
0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-240\slmult0 \fs16\cf0\f1\charscalex100 {PARA PODER SE}\fs20\c
f0\f1\charscalex100 { alimentar adequadamente,}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {voc precisa saber como determinar a}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quantidade de calorias a
comer por dia e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {
quantas delas devem vir de protenas,}\par\pard\sect\sectd\sbkpage\pgwsxn5040
\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\sl
mult0 \fs20\cf0\f1\charscalex100 {carboidratos e gorduras.}\par\pard\li200\ri0\s
l-333\slmult0 \fs22\cf0\f1\charscalex100 {Bom, justamente isso que iremos}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {abordar neste captu
lo: como calcular as}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1733\*\tx3320\*\tx
4360\fs18\cf0\f1\charscalex100 {necessidades }\tab \fs18\cf0\f1\charscalex100 {a
limentares }\tab \fs18\cf0\f1\charscalex100 {exatas }\tab \fs20\cf0\f1\charscale
x100 {para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {emagrece
r, aumentar a musculatura ou}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {manter o corpo que voc construiu.}\par\pard\li200\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {Emagrecer consiste em ajustar sua dieta e,}\par\pa
rd\li0\ri0\sl-346\slmult0 \*\tx653\*\tx1600\*\tx2813\*\tx4373\fs20\cf0\f1\charsc
alex100 {em }\tab \fs18\cf0\f1\charscalex100 {geral, }\tab \fs18\cf0\f1\charscal
ex100 {tambm }\tab \fs18\cf0\f1\charscalex100 {acrescentar }\tab \fs20\cf0\f1\cha
rscalex100 {uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ati
vidade aerbica a seu programa de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {treinamento a fim de maximizar a perda de}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gordura, com o habitual resu
ltado paralelo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de
obter um mnino crescimento muscular.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0
\f1\charscalex100 {Aumentar a musculatura quando voc}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {adapta sua alimentao para maximizar os}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ganhos de muscula
tura com o habitual}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {resultado paralelo de adquirir um pouco de}\par\pard\li0\ri0\sl-333\sl
mult0 \*\tx1173\*\tx1800\*\tx3160\*\tx3666\*\tx4573\fs20\cf0\f1\charscalex100 {g
ordura }\tab \fs22\cf0\f1\charscalex100 {no }\tab \fs20\cf0\f1\charscalex100 {pr
ocesso. }\tab \fs24\cf0\f1\charscalex100 {A }\tab \fs20\cf0\f1\charscalex100 {ttu
lo }\tab \fs22\cf0\f1\charscalex100 {de}\par\pard\sect\sectd\sbknone\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\cols3\colno1\colw3160\colsr-0\colno2\colw1546\
colsr-0\colno3\colw213\pard\li0\ri0\sl-346\slmult0 \*\tx2173\fs20\cf0\f1\charsca
lex100 {esclarecimento, }\tab \fs22\cf0\f1\charscalex100 {para }\par\column\pard
\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {aumentar }\par\column\pard\l
i0\ri0\sl-346\slmult0 \fs28\cf0\f1\charscalex100 {a}\par\pard\sect\sectd\sbknone
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {musculatura voc no deve comer tudo que}\par\pard\sect\
sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpa
ge\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\
ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {existir sob o Sol, a Lua e as est
relas, o que}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {provoc
ar um excessivo armazenamento de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {gordura. Se fizer isso, voc no somente}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {parecer um caos de inchao e gordura
,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {como realmente im
pedir o aumento de sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {massa muscular.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{Manter o corpo quando voc adapta a}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {alimentao para fazer um lento aumento da}\par\pard\li0\ri0
\sl-333\slmult0 \*\tx1720\*\tx2520\*\tx3840\fs20\cf0\f1\charscalex100 {musculatu

ra, }\tab \fs22\cf0\f1\charscalex100 {sem }\tab \fs20\cf0\f1\charscalex100 {adic

ionar }\tab \fs20\cf0\f1\charscalex100 {nenhuma}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {gordura.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {Existem muitas frmulas e inmeros}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {mtodos para se calcular as necessidades
}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {calricas e de ma
cronutrientes. Algumas se}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {baseiam na ideia de que voc deve comer}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {conforme o ponto que deseja alcanar, no}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {conforme aquele em q
ue est. Embora esses}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1266\*\tx1960\*\tx3240
\*\tx4400\fs20\cf0\f1\charscalex100 {mtodos }\tab \fs22\cf0\f1\charscalex100 {me
}\tab \fs20\cf0\f1\charscalex100 {paream }\tab \fs20\cf0\f1\charscalex100 {viveis,
}\tab \fs22\cf0\f1\charscalex100 {eles}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {dependem de voc conhecer o percentual de}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {gordura do seu corpo, o que pode
ser um}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsx
n13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex10
0 {tanto difcil. Aparelhos eletrnicos manuais}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {que dizem ser capazes de medir o percentual}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de gordura corporal so
terrivelmente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {impre
cisos, assim como balanas que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {\uc1\u8220Xmedem\uc1\u8221X o nvel de gordura do corpo. Fazer}\par\
pard\li0\ri0\sl-333\slmult0 \*\tx960\*\tx2346\*\tx2866\*\tx4240\fs18\cf0\f1\char
scalex100 {essas }\tab \fs18\cf0\f1\charscalex100 {medies }\tab \fs24\cf0\f1\chars
calex100 {e }\tab \fs18\cf0\f1\charscalex100 {anot-las }\tab \fs18\cf0\f1\charsca
lex100 {numa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {calcul
adora on-line de percentual da gordura}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {do corpo tambm oferecer resultados}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {absurdamente imprecisos na maioria dos
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {casos.}\par\pard\l
i200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Portanto, o mtodo para ca
lcular sua}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {aliment
ao que lhe apresento neste}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\chars
calex100 {captulo se baseia em seu peso atual e em}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {sua meta (seja ela emagrecer, aumentar ou
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {manter). uma opo
muito simples e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
prtica.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {No caso
de voc ter interesse em saber}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {sua porcentagem de gordura corporal, a}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {maioria dos especialistas concorda q
ue}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\mar
gtsxn146\margbsxn13\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {exam
es hidrostticos, raios X DEXA e}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f
1\charscalex100 {BodPod so os mtodos mais acurados para}\par\pard\li0\ri0\sl-333\s
lmult0 \fs16\cf0\f1\charscalex100 {determinar o percentual de gordura em s
eu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corpo. Ao mesm
o tempo, so mtodos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{inconvenientes e dispendiosos.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {Portanto, recomendo que voc arrume um}\par\pard\li0\ri0\sl-346\slm
ult0 \fs20\cf0\f1\charscalex100 {bom compasso calibrador de gordura.}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Quando aprender a se e
xaminar com esse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
instrumento to simples, obter medidas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {muito precisas. Na seo bnus ao final}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {deste livro, sugiro um produto bom e b
arato,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {que tambm i
ndico no meu website}\par\pard\li0\ri0\sl-333\slmult0 \fs34\cf0\f1\charscalex

100\ul {(}\ul0 \fs20\cf2\f1\charscalex100\ul {{\field{\*\fldinst{HYPERLINK "http

://www.buildhealthymuscle.com"}}{\fldrslt {www.buildhealthymuscle.com}}}}\ul0 \f
s20\cf0\f1\charscalex100 {{\field{\*\fldinst{HYPERLINK "http://www.buildhealthym
uscle.com"}}{\fldrslt {)}}}, juntamente}\par\pard\sect\sectd\sbknone\pgwsxn5040
\pghsxn6613\marglsxn106\margrsxn13\cols4\colno1\colw986\colsr-0\colno2\colw1213\
colsr-0\colno3\colw2066\colsr-0\colno4\colw653\pard\li0\ri0\sl-333\slmult0 \fs22
\cf0\f1\charscalex100 {com }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {outros }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {equipamentos }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {como}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn10
6\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {suplementos
, luvas, calados etc.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Alimentao para mximo}\par\pard\li0\
ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {aumento muscular}\par\pard\sect\s
ectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpag
e\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\cha
rscalex100 {Quando voc quiser obter um significativo}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {aumento em sua massa muscular (da ordem}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {de 5 kg ou mais),
v em frente at chegar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {ao peso que deseja e ento pare para perder}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {gordura. Esse o modo mais rpido de}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {chegar aparncia que voc quer.}
\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {O que pode des
estimular o sujeito nessa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {abordagem a gordura adquirida durante o}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {aumento da massa muscular, mas ela faz}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {parte do processo. S
e voc quiser ganhar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {msculos o mais rpido possvel, tambm}\par\pard\li0\ri0\sl-346\slmult0 \*\tx13
33\*\tx2120\*\tx3213\*\tx3933\fs20\cf0\f1\charscalex100 {ganhar }\tab \fs22\cf0\f
1\charscalex100 {um }\tab \fs20\cf0\f1\charscalex100 {pouco }\tab \fs22\cf0\f1\c
harscalex100 {de }\tab \fs20\cf0\f1\charscalex100 {gordura,}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {simplesmente porque vai ter de com
er um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {excedente de
calorias todo dia (mais do que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\ch
arscalex100 {seu corpo queima). A boa notcia que se}\par\pard\li0\ri0\sl333\slmult0 \*\tx800\*\tx1826\*\tx3466\*\tx4160\fs18\cf0\f1\charscalex100 {voc }\
tab \fs18\cf0\f1\charscalex100 {estiver }\tab \fs18\cf0\f1\charscalex100 {aument
ando }\tab \fs20\cf0\f1\charscalex100 {sua }\tab \fs18\cf0\f1\charscalex100 {mas
sa}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {muscular do je
ito certo, no ganhar muita}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {gordura e ser capaz de perder toda ela bem}\par\pard\sect\sectd\sbkpage
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\cols4\colno
1\colw1560\colsr-0\colno2\colw973\colsr-0\colno3\colw1000\colsr-0\colno4\colw138
6\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {depressa, }\par\column
\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {com }\par\column\pard\l
i0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {uma }\par\column\pard\li0\ri0\
sl-226\slmult0 \fs20\cf0\f1\charscalex100 {alimentao}\par\pard\sect\sectd\sbknone\
pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-346\slmult0 \fs20\c
f0\f1\charscalex100 {apropriadamente restrita.}\par\pard\li200\ri0\sl-333\slmult
0 \fs22\cf0\f1\charscalex100 {Muitos homens que esto tentando}\par\pard\li0\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {aumentar a musculatura e emagr
ecer (criar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {msculos
e perder gordura) cometem o erro}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {de no comer o suficiente para aumentar}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {rapidamente a musculatura, e comer
alm}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {do que possvel pa

ra perder rapidamente a}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex

100 {gordura, e ento ficam se perguntando por}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {que no esto ficando nem maiores, nem}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {mais magros. porque, b
asicamente, esto}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {co
mendo para manter o corpo que tm, e o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {mximo que se pode esperar de uma dieta}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de manuteno so ganhos lentos de}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {musculatura e fora,
e pouca ou nenhuma}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {mudana no teor de gordura do corpo.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {Por isso, se voc quiser ganhar msculos}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {to depressa quanto possvel, faa
uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {alimentao para au
mentar seu corpo e no}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsx
n13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex10
0 {sofra por causa da pouca gordura que vir}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {junto. Assim que cortar calorias e perder}\
par\pard\li0\ri0\sl-333\slmult0 \*\tx866\*\tx2173\*\tx2933\*\tx4386\fs20\cf0\f1\
charscalex100 {essa }\tab \fs18\cf0\f1\charscalex100 {gordura, }\tab \fs20\cf0\f
1\charscalex100 {sua }\tab \fs18\cf0\f1\charscalex100 {aparncia }\tab \fs20\cf0\f
1\charscalex100 {ser}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{espetacular.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Mai
s uma coisa para ter em mente quando}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {estiver no processo de aumentar a}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {musculatura que a gordura faz voc}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {parecer maior no ge
ral, por isso comum}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {que os homens cresam at o tamanho que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {os satisfaz e depois adotem uma dieta de}\par\pard\
li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {restrio e se sintam decepci
onados com a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {dimi
nuio geral do tamanho que percebem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {depois.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {Minha recomendao que voc aumente}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {at chegar a ficar um pouco maior do que}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pretende, e ento comece a fase
de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {restrio. Desse jei
to, voc vai ficar feliz com}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {o tamanho final que alcanar com seu corpo.}\par\pard\sect\sectd\sbkpage\p
gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\li200\ri
0\sl-200\slmult0 \fs14\cf0\f0\charscalex100\b {COMO CALCULAR A DIETA DE AUM
ENTO DE}\b0 \par\pard\li200\ri0\sl-306\slmult0 \fs18\cf0\f0\charscalex100\b {PE
SO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Vamos est
udar agora como se elabora}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {uma dieta de aumento de peso. Como voc}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {sabe, o fator bsico de toda dieta o}\par\p
ard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {nmero total de calorias
consumidas.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Porta
nto, como j deve estar imaginando,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {uma dieta de aumento de peso exige que}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc coma uma quantidade relati
vamente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {grande de c
alorias todo dia.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{ realmente muito fcil calcular sua dieta}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {de aumento de peso. O que se faz calcular}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {um ponto de partida e da em dia
nte fazer os}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1786\*\tx3440\*\tx4253\fs20\c
f0\f1\charscalex100 {ajustamentos }\tab \fs20\cf0\f1\charscalex100 {necessrios. }

\tab \fs20\cf0\f1\charscalex100 {Veja }\tab \fs20\cf0\f1\charscalex100 {como}\pa

r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {determinar seu ponto d
e partida:}\par\pard\li466\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-21
3\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-253\slmult0 \fs20\cf0\f1\charscalex100
{\uc1\u8226X comer 1 grama de protena para cada}\par\pard\li640\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {meio quilo do seu peso, por dia;}\par\pard\li466
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X comer 2 gramas de c
arboidratos para}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\
margrsxn13\margtsxn146\margbsxn40\pard\li640\ri0\sl-226\slmult0 \fs20\cf0\f1\cha
rscalex100 {cada meio quilo do seu peso, por dia;}\par\pard\li466\ri0\sl-346\slm
ult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X comer 1 grama de gorduras saudveis}
\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {para cada 1,5 kg
do seu peso, por dia.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li20
0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs16\cf0\f1\ch
arscalex100 {Esse o seu ponto de partida. Para um}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {homem pesando 75 kg, ficaria mais o
u}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {menos assim:}\par
\pard\li466\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li466\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X
150 g de protena por dia;}\par\pard\li466\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {\uc1\u8226X 300 g de carboidratos por dia;}\par\pard\li466\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X 50 g de gordura por dia.}\par\pa
rd\li466\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {\uc1\u8226X }\par\pard
\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Essa alimentao totaliza e
m torno de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {2.250
calorias por dia, que o ponto de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {partida certo para um homem com 75 kg}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comear seu trabalho de aumento de
massa}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {muscular.}\p
ar\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Aproveito para co
mentar que alguns}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{homens percebem que seu corpo funciona}\par\pard\sect\sectd\sbkpage\pgwsxn
5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-22
6\slmult0 \fs20\cf0\f1\charscalex100 {melhor com menos carboidratos e mais}
\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {gorduras. Se voc
acha que esse o seu}\par\pard\li0\ri0\sl-333\slmult0 \*\tx866\*\tx1706\*\tx
2880\*\tx3466\*\tx4573\fs20\cf0\f1\charscalex100 {caso, }\tab \fs20\cf0\f1\chars
calex100 {pode }\tab \fs20\cf0\f1\charscalex100 {diminuir }\tab \fs22\cf0\f1\cha
rscalex100 {50 }\tab \fs20\cf0\f1\charscalex100 {gramas }\tab \fs22\cf0\f1\chars
calex100 {de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {carboi
dratos ao dia e aumentar 20 gramas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {ao total de gorduras para substituir as}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {calorias.}\par\pard\li200\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
00\ri0\sl-213\slmult0 \fs14\cf0\f0\charscalex100\b {SINAIS DE QUE VOC EST COM
A DIETA}\b0 \par\pard\li200\ri0\sl-320\slmult0 \fs16\cf0\f0\charscalex100\b {
CERTA OU ERRADA}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex10
0 {Dependendo de voc ser novato ou}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {veterano no levantamento de peso, a}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {expectativa que voc aumente seu peso de
}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {250 gramas a 1
kg por semana, junto com}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {um pequeno e gradual aumento da gordura}\par\pard\li0\ri0\sl-34
6\slmult0 \fs20\cf0\f1\charscalex100 {corporal.}\par\pard\li200\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {Voc ficar mais forte praticamente a cada}\par\pard\
li0\ri0\sl-333\slmult0 \*\tx1186\*\tx1653\*\tx2520\*\tx3800\fs20\cf0\f1\charscal
ex100 {semana }\tab \fs26\cf0\f1\charscalex100 {e }\tab \fs20\cf0\f1\charscalex1
00 {deve }\tab \fs20\cf0\f1\charscalex100 {perceber }\tab \fs20\cf0\f1\charscale
x100 {pequenas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {muda
nas positivas no espelho e no}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\

charscalex100 {caimento das roupas. Sentir que est com}\par\pard\sect\sectd\

sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard
\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {um bom nvel de energia e
que est}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {dormindo
bem. Se sua energia estiver baixa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {e voc no estiver dormindo bem, talvez}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {esteja comendo menos do que precisa,
ou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {talvez comendo
mais do tipo errado de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\chars
calex100 {alimento (muitos carboidratos de alto IG ou}\par\pard\li0\ri0\sl
-346\slmult0 \fs20\cf0\f1\charscalex100 {muitas gorduras trans, por exemplo).}\p
ar\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Se no est aumentan
do de peso ou se}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{seu nvel de energia continua baixo depois}\par\pard\li0\ri0\sl-333\slmult
0 \*\tx560\*\tx1773\*\tx3026\*\tx4360\fs20\cf0\f1\charscalex100 {de }\tab \fs18\
cf0\f1\charscalex100 {algumas }\tab \fs18\cf0\f1\charscalex100 {semanas }\tab \f
s18\cf0\f1\charscalex100 {treinando }\tab \fs20\cf0\f1\charscalex100 {para}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumentar a massa musc
ular, aumente suas}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{calorias em mais 300 unidades por dia, por}\par\pard\li0\ri0\sl-333\slm
ult0 \fs16\cf0\f1\charscalex100 {mais uma ou duas semanas, e veja se iss
o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {resolve. O jeit
o mais fcil de aumentar as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {calorias comer em torno de 70 gramas}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {mais de carboidratos por dia.}\par\pard\li2
00\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {A maioria dos homens desco
brir que seu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ponto
ideal tem uma margem de 10% a}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {15% da meta calculada originalmente, mas}\par\pard\sect\
sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn5
3\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {h aquele metabolismo
estranhssimo que}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {e
xige at mais 1.000 calorias por dia. Se}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {voc naturalmente muito magro apesar de}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comer uma boa quantidade de a
limentos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {todos os d
ias, bem provvel que tenha de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {aumentar ainda mais sua ingesto de}\par\pard\li0\ri0\sl-346\slmult
0 \fs20\cf0\f1\charscalex100 {calorias para ganhar peso de maneira}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {estvel.}\par\pard\li200\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Voc tambm deve aumentar em torno de}\pa
r\pard\li0\ri0\sl-333\slmult0 \*\tx733\*\tx1893\*\tx2613\*\tx3413\*\tx4360\fs20\
cf0\f1\charscalex100 {200 }\tab \fs18\cf0\f1\charscalex100 {calorias }\tab \fs20
\cf0\f1\charscalex100 {sua }\tab \fs20\cf0\f1\charscalex100 {cota }\tab \fs18\cf
0\f1\charscalex100 {diria }\tab \fs20\cf0\f1\charscalex100 {para}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {acompanhar cada 7 kg ou 8 kg
que ganhar}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {de pe
so. Esse acrscimo pode ser da forma}\par\pard\li0\ri0\sl-333\slmult0 \*\tx9
46\*\tx1813\*\tx2960\*\tx3773\fs18\cf0\f1\charscalex100 {como }\tab \fs18\cf0\f1
\charscalex100 {voc }\tab \fs18\cf0\f1\charscalex100 {preferir }\tab \fs20\cf0\f1
\charscalex100 {(em }\tab \fs18\cf0\f1\charscalex100 {protenas,}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {carboidratos ou gorduras saudveis).}\
par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs12\cf0\f0\charscalex100\b {REGRAS
GERAIS PARA AUMENTAR A MASSA}\b0 \par\pard\li200\ri0\sl-306\slmult0 \fs16\cf
0\f0\charscalex100\b {MUSCULAR}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\
f1\charscalex100 {Aumentar de peso no vai muito alm de}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {ingerir calorias suficientes em pro
tenas,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\
margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {c

arboidratos e gorduras, e seguir as regras}\par\pard\li0\ri0\sl-346\slmult

0 \fs20\cf0\f1\charscalex100 {bsicas da alimentao que voc j}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {aprendeu (com que frequncia comer,
os}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {tipos de aliment
os que deve consumir etc.).}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {Quando estou em treinamento de aumento}\par\pard\li0\ri0\sl-333\slmul
t0 \fs16\cf0\f1\charscalex100 {de peso, tento me manter dentro das 200}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {calorias da minha met
a diria e sempre para}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{mais (melhor estar acima da meta do que}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {abaixo).}\par\pard\li200\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {Voc pode comer carboidratos depois do}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {jantar, desde que no esteja ten
tando}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {perder peso
enquanto faz treinamento para}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {aumento de massa muscular (embora eu}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {geralmente no faa isso, porque maximizar}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {a produo do hormnio d
e crescimento }\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {um
hbito saudvel).}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Com
a de 20% a 30% de seus carboidratos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {dirios na refeio aps o treino. Para a}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {maioria dos homens, isso quer dizer de 60
g}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\mar
gtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {a 80
g.}\par\pard\li200\ri0\sl-346\slmult0 \*\tx1026\*\tx1893\*\tx3106\*\tx4386\fs20
\cf0\f1\charscalex100 {Pode }\tab \fs20\cf0\f1\charscalex100 {curtir }\tab \fs20
\cf0\f1\charscalex100 {algumas }\tab \fs20\cf0\f1\charscalex100 {refeies }\tab \fs
22\cf0\f1\charscalex100 {sem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {restrio por semana, mas sugiro que voc}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {no entenda o treino para aumento de peso}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {como uma licena para pe
rder a cabea de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {t
anto comer e devorar um monte de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf
0\f1\charscalex100 {\uc1\u8220Xporcarias\uc1\u8221X. Claro que voc pode ganh
ar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {msculos com isso,
mas tambm conquistar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{quantidades desnecessrias de gordura.}\par\pard\li0\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {Caso se limite a alimentos saudveis e de}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {alta qualidade, ir se sentir be
m, ficar maior}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {e m
ais forte e no ganhar tanta gordura}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {assim.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {Sempre como duas pores de carne por}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {dia (no almoo e no jantar) e, quando estou}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {treinando para aumentar
de peso, consumo}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{pelo menos quatro pratos com carne}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {vermelha por semana.}\par\pard\sect\sectd\sbkpage\pgwsxn5
040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\li200\ri0\sl-2
00\slmult0 \fs16\cf0\f0\charscalex100\b {DESCOBRIR O QUE REALMENTE COMER E}
\b0 \par\pard\li200\ri0\sl-306\slmult0 \fs18\cf0\f0\charscalex100\b {QUANDO}\b0
\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {O maior erro q
ue vejo os homens}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{cometendo quando esto tentando aumentar}\par\pard\li0\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {de peso no comerem o suficiente. Eles}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {podem achar que esto comendo
muito,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mas, quando
analisam as refeies e de fato}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {calculam as calorias e os macronutrientes,}\par\pard\li0\ri0\sl-33

3\slmult0 \fs20\cf0\f1\charscalex100 {percebem que simplesmente no o}\par\pa

rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {bastante. Isso se conse
rta com facilidade,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex10
0 {planejando as refeies com antecedncia}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {suficiente para garantir que est comendo as}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {devidas quantidades.}\par\pard\li
200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Veja um exemplo concreto dess
a situao.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Esse plano
de alimentao para aumento de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {peso se baseia nas necessidades calricas de}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {um homem com 75 kg. Tambm estou}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {levando em conta que ele vai t
reinar com os}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pesos
no mesmo horrio que eu, ou seja,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slm
ult0 \fs20\cf0\f1\charscalex100 {mais ou menos s 7h15.}\par\pard\li200\ri0\sl-346
\slmult0 \fs20\cf0\f1\charscalex100 {Tambm inclu alguns pratos de meu livro}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de receitas, The Shredd
ed Chef. Se voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {q
uiser anotar as receitas, aproveite o}\par\pard\li0\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {relatrio grtis ofertado ao final deste livro}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {(ou consiga o livro de rec
eitas).}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li200\ri0\sl-253\slmult0 \fs22\cf0\f0\charscalex100\b
{Meta diria de protenas:}\b0 \fs20\cf0\f1\charscalex100 { 170 g}\par\pard\li200\ri
0\sl-333\slmult0 \fs22\cf0\f0\charscalex100\b {Meta diria de carboidratos:}\b0 \f
s20\cf0\f1\charscalex100 { 340 g}\par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f0
\charscalex100\b {Meta diria de gorduras:}\b0 \fs22\cf0\f1\charscalex100 { 56 g}\
par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f0\charscalex100\b {Meta diria de cal
orias:}\b0 \fs20\cf0\f1\charscalex100 { 2.544}\par\pard\li53\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li53\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li53\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li53\ri0\sl-373\slmult0 \fs24\cf0\f0\charscalex100\b {R
efeio n 1 (antes do treino \uc1\u8212X 6h30)}\b0 \par\pard\li53\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {1 dose de protena em p em uma xcara de}\par\pard\li1706
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {leite de arroz}\par\pard\li1440\
ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {1 laranja pequena}\par\pard\li177
3\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1773\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li1773\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {286 calorias}\par\par
d\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn280\margrsxn66\margtsxn173\ma
rgbsxn26\pard\li1360\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {31 g de prot
ena}\par\pard\li1200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {35 g de carbo
idrato}\par\pard\li1453\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {3 g de go
rdura}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-360\slm
ult0 \fs24\cf0\f0\charscalex100\b {Refeio n 2 (aps o treino \uc1\u8212X 8h30)}\b0 \p
ar\pard\li266\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {1 poro de aveia cozid
a com passas}\par\pard\li1746\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {1 b
anana}\par\pard\li1600\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1600\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li1600\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {
504 calorias}\par\pard\li1360\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {38
g de protena}\par\pard\li1200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {69 g
de carboidrato}\par\pard\li1453\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {
8 g de gordura}\par\pard\li893\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li893\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li893\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li8
93\ri0\sl-360\slmult0 \fs24\cf0\f0\charscalex100\b {Refeio n 3 (12h30)}\b0 \par\par
d\li413\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {120 g de peito de frango
grelhado}\par\pard\li66\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {2 pores de
salada de quinoa e uva-do-}\par\pard\li1266\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {monte (cranberry)}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\
marglsxn400\margrsxn93\margtsxn173\margbsxn26\pard\li1480\ri0\sl-213\slmult0 \fs

18\cf0\par\pard\li1480\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {672 calori

as}\par\pard\li1240\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {42 g de proten
a}\par\pard\li1080\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {90 g de carboi
drato}\par\pard\li1266\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {11 g de go
rdura}\par\pard\li773\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li773\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li773\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li773\ri0\sl
-373\slmult0 \fs24\cf0\f0\charscalex100\b {Refeio n 4 (15h30)}\b0 \par\pard\li133\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {1 barrinha de protena com banana e}
\par\pard\li1653\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {morango}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {1 poro de salada de quinoa e
uva-do-}\par\pard\li1146\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {monte (c
ranberry)}\par\pard\li1733\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {1 ma}\pa
r\pard\li1480\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1480\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li1480\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {552 calor
ias}\par\pard\li1240\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {30 g de prot
ena}\par\pard\li1080\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {86 g de carbo
idrato}\par\pard\li1266\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {10 g de g
ordura}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn240\margrsxn53
\margtsxn173\margbsxn26\pard\li933\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li933\r
i0\sl-346\slmult0 \fs24\cf0\f0\charscalex100\b {Refeio n 5 (18h30)}\b0 \par\pard\li
480\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {1 poro de estrogonofe de carne}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {1 poro de batata assa
da e grelhada com}\par\pard\li2053\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100
{alho}\par\pard\li1640\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1640\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li1640\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100
{538 calorias}\par\pard\li1400\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {36
g de protena}\par\pard\li1240\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {48
g de carboidrato}\par\pard\li1426\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{24 g de gordura}\par\pard\li986\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li986\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li986\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i986\ri0\sl-373\slmult0 \fs24\cf0\f0\charscalex100\b {Refeio n.6 (22h30)}\b0 \par\
pard\li226\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {20 g de casena ou de pr
otena de ovo}\par\pard\li1706\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1706\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li1706\ri0\sl-240\slmult0 \fs20\cf0\f1\charscale
x100 {80 calorias}\par\pard\li1400\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{20 g de protena}\par\pard\li1306\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{0 g de carboidrato}\par\pard\li1493\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {1 g de gordura}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn10
6\margrsxn13\margtsxn173\margbsxn40\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li200\ri0\sl-226\slmult0 \fs16\cf0\f0\charscalex100\b {RESUMO}\b0 \
par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Esse plano de a
limentao fornece 2.587}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {calorias, 197 g de protena, 328 g de}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {carboidrato e 57 g de gordura, o que um}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ponto de partida para
nosso amigo de 75 kg}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{que quer comear a aumentar de peso.}\par\pard\li200\ri0\sl-333\slmult0 \*\tx165
3\*\tx2253\*\tx2986\*\tx3920\fs18\cf0\f1\charscalex100 {Lembre-se }\tab \fs20\cf
0\f1\charscalex100 {de }\tab \fs20\cf0\f1\charscalex100 {que }\tab \fs18\cf0\f1\
charscalex100 {esses }\tab \fs18\cf0\f1\charscalex100 {nmeros}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {calculados so metas; voc no tem de fritar
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {os miolos tentan
do equilibrar alimentos e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\chars
calex100 {ingredientes para corresponder a eles com}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {preciso cirrgica.}\par\pard\li200\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {Outra coisa a levar em conta que no}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {inclu um monte de sh
akes de protena nesse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{plano de alimentao porque queria mostrar}\par\pard\li0\ri0\sl-346\slmult0 \fs16\

cf0\f1\charscalex100 {para voc que realmente no necessrio.}\par\pard\li0\ri0\

sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Como regra geral, tente obter pe
lo menos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {50% de
suas protenas dirias ingerindo}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn66
13\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs
20\cf0\f1\charscalex100 {alimentos slidos. Faz diferena.}\par\pard\li200\ri0\sl-34
6\slmult0 \fs20\cf0\f1\charscalex100 {Voc tambm deve ter reparado que repito}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {o uso da salada de
quinoa com uva-do-}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{monte. Gosto de fazer isso porque me}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {permite preparar uma quantidade maior de}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comida para durar a sem
ana, e depois vou}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{dividindo conforme necessrio. Isso muito}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {prtico e eu como os mesmos pratos em}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {vrias refeies ao longo da seman
a.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Com o passar
do tempo, voc vai se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {familiarizar cada vez mais com o que gosta}\par\pard\li0\ri0\sl-34
6\slmult0 \fs20\cf0\f1\charscalex100 {de comer (e provavelmente vai se acostumar
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {com refeies simples)
e nem precisar criar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{novos planos de alimentao toda semana.}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {Por enquanto, porm, no tente inventar}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {muita coisa; dedique de 15 a 20 m
inutos no}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {fim de
semana para criar o cardpio da}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {semana seguinte, v s compras, prepare}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {tudo e pronto, situao resolvida.}\par\pard\s
ect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margb
sxn13\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-333\slmult0
\fs26\cf0\f1\charscalex100 {Alimentao para mxima perda}\par\pard\li0\ri0\sl-373\slm
ult0 \fs26\cf0\f1\charscalex100 {de gordura}\par\pard\li200\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\cf0\f1\charscalex100 {Perder g
ordura exige que voc corte seu}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {consumo dirio de calorias e, como voc}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {ver, a maior parte das calorias que
voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {cortar vem da r
eduo de carboidratos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {Naturalmente, cortar alimentos exige mais}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {preciso do que comer para aumentar a}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {massa muscular, uma vez que voc
est em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {busca de ma
nter suas calorias num nvel}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {muito especfico, que lhe permita perder}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {gordura de maneira estvel, ao mesmo}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {tempo em que mantm
a fora e a massa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{muscular. Se voc comer um pouco a mais}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {todo dia, atrapalhar o processo de perda de}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gordura e, se comer de menos,
corre o risco}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\ma
rgrsxn13\margtsxn200\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charsca
lex100 {de perder musculatura.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {Caso voc nunca tenha feito isso antes,}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {quero adverti-lo que as duas primeir
as}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {semanas de tra
nsio para uma dieta de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {reduo calrica trabalho duro. Voc vai}\par\pard\li0\ri0\sl-333\slmult0 \f

s18\cf0\f1\charscalex100 {sentir fome e vai ter muita vontade de}\par\par

d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {consumir carboidratos. assi
m mesmo. Mas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {manten
ha-se firme, e da segunda semana}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0
\f1\charscalex100 {em diante achar tudo mais fcil. L pela}\par\pard\li0\ri0\
sl-333\slmult0 \fs16\cf0\f1\charscalex100 {quarta ou quinta semana voc no se
ntir}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mais nenhum incm
odo.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-400\slmu
lt0 \fs14\cf0\f0\charscalex100\b {COMO CALCULAR A DIETA DE PERDA DE}\b0 \p
ar\pard\li200\ri0\sl-306\slmult0 \fs16\cf0\f0\charscalex100\b {GORDURA}\b0 \par\
pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Assim como no caso do
aumento de massa}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {mu
scular, a primeira coisa a ser calculada }\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {o ponto de partida. Com base nele sero}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {feitos os ajustamentos necessr
ios. Voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {estar indo
muito bem quando perder de }\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\ma
rglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf
0\f1\charscalex100 {kg a 1 kg por semana, com pouca ou}\par\pard\li0\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {nenhuma perda de fora. Se sentir que
est}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1320\*\tx2253\*\tx3173\*\tx4386\fs18\cf
0\f1\charscalex100 {perdendo }\tab \fs18\cf0\f1\charscalex100 {muita }\tab \fs18
\cf0\f1\charscalex100 {fora, }\tab \fs18\cf0\f1\charscalex100 {tambm }\tab \fs20\c
f0\f1\charscalex100 {est}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {perdendo msculos (o que significa que suas}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {calorias esto baixas demais).}\par\pard\li200\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {Veja como calcular seu ponto de partida:
}\par\pard\li466\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li466\ri0\sl-253\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u82
26X coma 1,2 grama de protena para}\par\pard\li640\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {cada kg de seu peso atual, por dia;}\par\pard\li466\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8226X coma 1 grama de car
boidratos para}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {c
ada kg de seu peso atual, por dia;}\par\pard\li466\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {\uc1\u8226X coma 1 grama de gordura saudvel}\par\pard\li
640\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {para cada 2,5 kg de seu
peso atual,}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {por
dia.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs16\cf0\f1\charscalex100 {Ess
e seu ponto de partida. No caso de}\par\pard\li0\ri0\sl-346\slmult0 \fs1
8\cf0\f1\charscalex100 {um homem com 100 kg, o cardpio ser}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {montado mais ou menos assim:}\par\p
ard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\
margbsxn40\pard\li466\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X
240 g de protena por dia}\par\pard\li466\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {\uc1\u8226X 200 g de carboidrato por dia}\par\pard\li466\ri0\sl-346\sl
mult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X 40 g de gordura por dia}\par\pard
\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {Isso equivale a
2.120 calorias por dia,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {aproximadamente, que representa um bom}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {ponto de partida para um homem de 100 kg}\par\p
ard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {querendo perder peso.}\pa
r\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li200\ri0\sl-200\slmult0 \fs16\cf0\f0\charscalex100\b {O PERIGO D
AS CALORIAS CAMUFLADAS}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\chars
calex100 {Uma enorme e fatal armadilha para as}\par\pard\li0\ri0\sl-346\sl
mult0 \fs18\cf0\f1\charscalex100 {dietas de reduo calrica que as pessoas}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comem muitas \uc1\u8220Xcal
orias camufladas\uc1\u8221X ao}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c

harscalex100 {longo do dia e depois se espantam quando}\par\pard\li0\ri0\

sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no conseguem perder peso. As calo
rias}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {camufladas es
to onde voc menos espera}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {que estejam, e damos a seguir alguns}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {exemplos de seus \uc1\u8220Xesconderijos\uc1\u82
21X:}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\m
argtsxn173\margbsxn26\pard\li466\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {
\uc1\u8226X as duas colheres de sobremesa de}\par\pard\li640\ri0\sl-333\s
lmult0 \fs16\cf0\f1\charscalex100 {azeite de oliveira que voc usou para}\pa
r\pard\li640\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {preparar seu peito
de frango (240}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{calorias);}\par\pard\li466\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {\uc1
\u8226X as duas colheres de sobremesa de}\par\pard\li640\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {maionese que voc usou em sua}\par\pard\li640\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {salada caseira com peito de
frango}\par\pard\li640\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {(200 calor
ias);}\par\pard\li466\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8226X
os trs cubinhos de queijo feta em}\par\pard\li640\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {sua salada (140 calorias);}\par\pard\li466\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X as trs colheres de sobremesa
de}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {creme de lei
te no caf (80 calorias);}\par\pard\li466\ri0\sl-346\slmult0 \fs22\cf0\f1\charscal
ex100 {\uc1\u8226X as duas pazinhas de manteiga}\par\pard\li640\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {espalhada na torrada (70 calorias).}\par\pa
rd\li466\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {\uc1\u8226X }\par\pard
\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {As calorias camufladas so a
razo nmero}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {1 para as
pessoas no obterem os resultados}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {esperados de suas dietas adequadamente}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {calculadas e planejadas. Elas simplesm
ente}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\m
argtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {es
to comendo mais do que deviam,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1
\charscalex100 {geralmente fora de casa, e pedindo os}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {pratos que acham que so os menos}\
par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {calricos do cardpio.}\
par\pard\li200\ri0\sl-333\slmult0 \*\tx1386\*\tx2240\*\tx3053\*\tx4373\fs18\cf0\
f1\charscalex100 {Quando }\tab \fs18\cf0\f1\charscalex100 {voc }\tab \fs20\cf0\f1
\charscalex100 {est }\tab \fs18\cf0\f1\charscalex100 {seguindo }\tab \fs20\cf0\f1
\charscalex100 {uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{alimentao para reduzir peso, ter de fazer}\par\pard\li0\ri0\sl-346\slmult0 \fs16\c
f0\f1\charscalex100 {um corte de 500 a 600 calorias do total de}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {suas refeies dirias, de m
odo que, como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pod
e ver, no h margem para erro. Se voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {consumiu 400 calorias \uc1\u8220Xescondidas\uc1\u8221X e por
}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {isso s tem realm
ente um dficit de 100 a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsc
alex100 {200 calorias no fim do dia, voc no perder}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {peso com eficincia. S isso. Parece muita}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {paranoia tomar cuidado
com quantas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {colhe
res de ketchup voc coloca na comida}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {por dia, mas, se contar suas calorias com}\par\pard
\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {muita ateno enquanto seguir
a dieta de}\par\pard\li0\ri0\sl-333\slmult0 \*\tx2186\fs20\cf0\f1\charscalex
100 {emagrecimento, }\tab \fs22\cf0\f1\charscalex100 { garantido que voc}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {alcanar os resultados alm
ejados. Seu}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\marg

rsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscale
x100 {corpo vai ficar enxuto.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\ch
arscalex100 {O melhor modo de evitar as calorias}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {camufladas voc mesmo preparar suas}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comidas, pois assim s
aber exatamente o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
que cada prato contm (para a maioria dos}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {homens, isso significa somente preparar}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {alguma coisa para comer na
hora do almoo,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no lo
cal de trabalho, pois o caf da manh e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {o jantar costumam ocorrer em casa).}\par\pard\li200\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0
\sl-213\slmult0 \fs14\cf0\f0\charscalex100\b {SINAIS DE QUE VOC EST COM A D
IETA}\b0 \par\pard\li200\ri0\sl-306\slmult0 \fs16\cf0\f0\charscalex100\b {CERTA
OU ERRADA}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Aps
2 ou 3 semanas seguindo a dieta de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {restrio, voc deve avaliar como est indo.}\par\pard\li0\ri0\sl-346\sl
mult0 \fs20\cf0\f1\charscalex100 {Perder peso, porm, no o nico critrio a}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {levar em considerao quando for d
ecidir se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sua diet
a est certa ou errada. Voc deve}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {avaliar sua evoluo baseando-se nos}\par\pard\li0\ri0\sl-346\s
lmult0 \fs20\cf0\f1\charscalex100 {seguintes critrios:}\par\pard\sect\sectd\sbkpa
ge\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\li46
6\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-346\slmult0 \fs20\cf0\f1\ch
arscalex100 {\uc1\u8226X seu peso (continua o mesmo ou}\par\pard\li640\ri
0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {baixou?);}\par\pard\li466\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8226X suas roupas (esto mais fo
lgadas,}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mais aper
tadas, ou como antes?);}\par\pard\li466\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {\uc1\u8226X o espelho (voc parece mais magro,}\par\pard\li640\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {mais gordo ou igual?);}\par\pard\li466
\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {\uc1\u8226X seu nvel de ener
gia (voc se sente}\par\pard\li640\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {energizado, cansado ou um pouco de}\par\pard\li640\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {cada?);}\par\pard\li466\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {\uc1\u8226X sua fora (est maior, menor ou mais}\par\pard\li640\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ou menos a mesma?);}\par\pard\li46
6\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8226X seu sono (voc s
e sente exausto}\par\pard\li640\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{antes de ir dormir, tem dificuldade de}\par\pard\li640\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {desacelerar ou nada mudou?).}\par\pard\li200\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li20
0\ri0\sl-240\slmult0 \*\tx1466\*\tx2333\*\tx3026\*\tx4106\fs18\cf0\f1\charscalex
100 {Vejamos }\tab \fs18\cf0\f1\charscalex100 {cada }\tab \fs20\cf0\f1\charscale
x100 {um }\tab \fs18\cf0\f1\charscalex100 {desses }\tab \fs18\cf0\f1\charscalex1
00 {pontos}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {rapidame
nte.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\m
argtsxn173\margbsxn40\pard\li2173\ri0\sl-200\slmult0 \fs18\cf0\f1\charscalex100
{PESO}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Se seu pe
so est aumentando, voc est}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {comendo demais. Mesmo que seja novato no}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {treino de levantamento de pesos, e ento}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {esteja aumentando os
msculos, voc no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dev
er ganhar mais do que kg a 1 kg por}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {semana.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {Se seu peso ficar o mesmo aps vrias}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {semanas de dieta, talvez voc esteja}\par\pard\l

i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comendo muito, mas pode es

tar criando}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {msculos
para repor o peso da gordura}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f
1\charscalex100 {perdida (e isso voc comprovar olhando-se}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {ao espelho e comparando o caimento da
s}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {roupas, um aspe
cto que trataremos a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {seguir).}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Se
seu peso est diminuindo, ento esse }\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {um bom sinal, embora haja outros fatores a}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {serem considerados para garantir que
voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {no est comendo
menos do que deve, o}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\
f1\charscalex100 {que acarreta outros problemas (logo}\par\pard\li0\ri0\sl-3
46\slmult0 \fs20\cf0\f1\charscalex100 {falaremos disso).}\par\pard\li1773\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li1773\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1
773\ri0\sl-200\slmult0 \fs16\cf0\f1\charscalex100 {SUAS ROUPAS}\par\pard\li200\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Se suas calas jeans parecem um
pouco}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {mais largas
e suas camisetas estiverem mais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {apertadas nos ombros, temos um bom sinal.}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {Se seu peso tambm no mudou, ento voc}\par\pard\
li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {deve se considerar um fel
izardo: voc criou}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
msculos e perdeu gordura!}\par\pard\li1786\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li1786\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1786\ri0\sl-213\slmult0 \fs16\cf0
\f1\charscalex100 {SEU ESPELHO}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\c
harscalex100 {Embora possa ser difcil enxergar as}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {mudanas no corpo porque todo dia nos}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {vemos no espelho, v
oc sem dvida}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perceb
er uma diferena aps algumas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {semanas de uma dieta de restrio. Voc}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {parecer menos inchado e visivelmente mais}\par\par
d\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {magro. Se no parecer, deve s
er porque seu}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\mar
grsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscal
ex100 {peso no mudou ou aumentou, e suas calas}\par\pard\li0\ri0\sl-346\slmult0 \f
s16\cf0\f1\charscalex100 {jeans no parecem mais largas. Esse um}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {claro indcio de que voc ai
nda est}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {comendo mui
to.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Se voc se a
cha mais magro quando se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {olha ao espelho e se suas calas jeans esto}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {mais frouxas, mas seu peso no mudou,}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ento voc criou massa muscul
ar para repor}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\
u8212X em termos de balana \uc1\u8212X a gordura que}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {perdeu, portanto, siga em frente.}\par\
pard\li1320\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1320\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li1320\ri0\sl-213\slmult0 \fs16\cf0\f1\charscalex100 {SEU NVEL DE
ENERGIA}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Voc nunca
deve se sentir morto de fome}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {e de barriga vazia quando estiver seguindo}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {uma dieta de restrio para perd
er peso.}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Dependend
o de como voc comia antes de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {comear o processo de perder gordura, pode}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {sentir um pouco de fome nas duas primeiras}

\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {semanas, mais ou

menos, mas depois disso}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\m
arglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\c
f0\f1\charscalex100 {dever se sentir confortvel o dia todo.}\par\pard\li200\ri0\sl
-346\slmult0 \fs20\cf0\f1\charscalex100 {Em termos de energia, todos temos nosso
s}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {dias de alta e
de baixa, mas, se voc est}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {sem energia com mais frequncia do que}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {antes, ento o mais provvel que no}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {esteja comendo o suficien
te.}\par\pard\li1880\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1880\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li1880\ri0\sl-213\slmult0 \fs16\cf0\f1\charscalex100 {SU
A FORA}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Se voc novat
o no levantamento de peso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {e comea o treino com uma dieta de}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {restrio, sua fora dever aumentar}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {semana aps semana. Se isso no}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acontecer, pode ser p
or causa de falta de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {comida, por treinos incorretos e por falta de}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {descanso.}\par\pard\li200\ri0\sl-346\slmult0 \*
\tx813\*\tx1666\*\tx2226\*\tx3000\*\tx4573\fs20\cf0\f1\charscalex100 {Se }\tab \
fs18\cf0\f1\charscalex100 {voc }\tab \fs24\cf0\f1\charscalex100 {j }\tab \fs20\cf0
\f1\charscalex100 {tem }\tab \fs18\cf0\f1\charscalex100 {experincia }\tab \fs22\c
f0\f1\charscalex100 {no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {levantamento de peso, no incomum uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {perda discreta de fora aps a diminuio no}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {consumo de carboidratos, mas ela no deve}
\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margts
xn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {ser ma
ior do que 5%, mais ou menos. Se}\par\pard\li0\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {sua fora diminuir em torno de 10% ou mais,}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {o mais provvel voc estar comendo
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {menos do que deve.
}\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\f1\charscalex100 {SONO}
\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Se voc se sente
cansado na hora de ir}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {dormir, esse no necessariamente um mau}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {sinal. Isso comum quando as pessoas}\par\pard\
li0\ri0\sl-333\slmult0 \*\tx1333\*\tx1800\*\tx2826\*\tx4666\fs18\cf0\f1\charscal
ex100 {comeam }\tab \fs24\cf0\f1\charscalex100 {a }\tab \fs18\cf0\f1\charscalex10
0 {treinar }\tab \fs18\cf0\f1\charscalex100 {corretamente. }\tab \fs24\cf0\f1\ch
arscalex100 {O}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {impo
rtante, no entanto, que voc durma}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {profundamente e por um nmero suficiente}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de horas. Se seu corao fica ace
lerado }\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {noite e v
oc se sente ansioso, gira de um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {lado para outro e se debate na cama ou}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {acorda vrias vezes durante a n
oite, pode}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {estar
comendo menos do que deve ou}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {treinando alm da conta.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pg
hsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\li2013\ri0\sl-200\sl
mult0 \fs16\cf0\f1\charscalex100 {RESUMO}\par\pard\li200\ri0\sl-346\slmult0 \fs2
0\cf0\f1\charscalex100 {Se, com base nos critrios apresentados}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acima, voc desconfia de que est co
mendo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {demais, bast
a que reduza 200 calorias por}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1

\charscalex100 {dia de seu consumo regular e veja se isso}\par\pard\li0\

ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {resolve a questo, acompanhando
sua}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1280\*\tx2440\*\tx3026\*\tx4333\fs18\
cf0\f1\charscalex100 {evoluo }\tab \fs18\cf0\f1\charscalex100 {durante }\tab \fs20
\cf0\f1\charscalex100 {as }\tab \fs18\cf0\f1\charscalex100 {prximas }\tab \fs20\c
f0\f1\charscalex100 {duas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {semanas. Para cortar 200 calorias, voc}\par\pard\li0\ri0\sl-333\slmul
t0 \*\tx1080\*\tx2333\*\tx3520\*\tx4106\*\tx4573\fs20\cf0\f1\charscalex100 {prec
isa }\tab \fs20\cf0\f1\charscalex100 {somente }\tab \fs20\cf0\f1\charscalex100 {
diminuir }\tab \fs22\cf0\f1\charscalex100 {50 }\tab \fs26\cf0\f1\charscalex100 {
g }\tab \fs22\cf0\f1\charscalex100 {de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {carboidratos por dia. No diminua o consumo}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de protenas nem de gorduras.}\par\pard
\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Se desconfia que est comend
o menos do}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que dev
e, adicione 200 calorias por dia na}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {forma de carboidratos e veja se isso}\par\pard\li0\
ri0\sl-333\slmult0 \*\tx1306\*\tx2000\*\tx2813\*\tx3386\*\tx4226\fs20\cf0\f1\cha
rscalex100 {estabiliza }\tab \fs22\cf0\f1\charscalex100 {seu }\tab \fs20\cf0\f1\
charscalex100 {nvel }\tab \fs22\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1\chars
calex100 {fora }\tab \fs20\cf0\f1\charscalex100 {(deve}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {estabilizar).}\par\pard\li200\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {A ttulo de lembrete, voc deve diminuir}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {200 calorias de sua
dieta a cada 7 kg-8 kg}\par\pard\li0\ri0\sl-333\slmult0 \*\tx733\*\tx1813\*
\tx3053\*\tx3986\fs22\cf0\f1\charscalex100 {que }\tab \fs20\cf0\f1\charscalex100
{perder. }\tab \fs20\cf0\f1\charscalex100 {Subtraia }\tab \fs20\cf0\f1\charscal
ex100 {essas }\tab \fs20\cf0\f1\charscalex100 {calorias}\par\pard\sect\sectd\sbk
page\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li
0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {reduzindo os carboidratos (5
0 g de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {carboidrat
os por dia).}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-200\slmult0 \fs16\cf0\f0\charscalex1
00\b {REGRAS GERAIS PARA DIETA DE REDUO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {Diferentemente da dieta para aumento de}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {massa muscular, reduzir caloria
s exige que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {voc s
eja muito preciso com o que come.}\par\pard\li0\ri0\sl-333\slmult0 \fs16\c
f0\f1\charscalex100 {Equilibrando-se em uma corda bamba, voc}\par\pard\li0\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {ficar entre consumir calorias a
menos em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {grau su
ficiente para perder gordura, mas no}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f
1\charscalex100 {de modo drstico, pois isso acarretaria perda}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {de fora e de musculatura.}\par\pard\sec
t\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols5\colno1\colw15
46\colsr-0\colno2\colw1106\colsr-0\colno3\colw853\colsr-0\colno4\colw1066\colsr0\colno5\colw346\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Quand
o }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {estou }\p
ar\column\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {em }\par\colum
n\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dieta }\par\column\par
d\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {de}\par\pard\sect\sectd\sbk
none\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {emagrecimento, tento permanecer dentro de}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {uma margem de 50 a 100 ca
lorias em}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {relao mi
nha meta. Se passo um pouco,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {pacincia. Se fico um pouco abaixo, tudo}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {bem tambm. Na realidade, s depende dos}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tipos de alimento
que sinto vontade de}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\margl

sxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\marg
rsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscale
x100 {comer. Depois vejo como meu corpo reage e}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {vou fazendo os ajustes necessrios.}\par\pard\li200\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Voc deve comer de 30% a 40%
de seus}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {carboidrat
os dirios na refeio que fizer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {aps o treino. E preste ateno para comer o}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {restante no final do jantar. Se voc treina }\par\
pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {noite, o que me parece p
rtico cortar pela}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {me
tade os carboidratos que consumir aps o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {treino e dividir o restante pelas outras}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {refeies do dia.}\par\pard\li200\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Por exemplo, se minha refeio dep
ois do}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {treino dev
eria incluir 80 gramas de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {carboidratos, como 40 gramas depois do}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {treino e os demais 40 gramas antes, durante}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {o dia. Embora isso
ainda possa interferir em}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {alguma medida na perda de peso, muito}\par\pard\li0\ri0\sl-346\slm
ult0 \fs16\cf0\f1\charscalex100 {pior no comer nenhum carboidrato depois}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de treinar, portanto,
no esquente a cabea.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
Voc no ter dificuldade em perder peso}\par\pard\sect\sectd\sbkpage\pgwsxn5040
\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-226\sl
mult0 \fs20\cf0\f1\charscalex100 {desde que esteja fazendo tudo do jeito}\
par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {certo.}\par\pard\li2
00\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Consuma de preferncia protena
s de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {carne branca
como frango, peixe, peru e}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {ovos. Quando estou em dieta de restrio,}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {como carne vermelha somente uma ou duas}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {vezes por semana.
Evite pratos assados e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {macarro. Pes e massas tendem a provocar}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {reteno de lquido e voc vai parecer}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {inchado.}\par\pard\li200\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri
0\sl-213\slmult0 \fs14\cf0\f0\charscalex100\b {COMER O QUE NO DEVE NUMA DIE
TA DE}\b0 \par\pard\li200\ri0\sl-306\slmult0 \fs14\cf0\f0\charscalex100\b {EMAG
RECIMENTO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Exi
ste um mtodo excelente para voc}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1
\charscalex100 {comer o que no deve durante uma dieta de}\par\pard\li0\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {restrio, que no s satisfaz as \uc1\u8220X
vontades\uc1\u8221X}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{como realmente ajuda a preservar os}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {msculos e ainda a manter a fora. Esse}\par\pard\li0\
ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {mtodo conhecido como \uc1\u8220Xre
alimentao\uc1\u8221X.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn1
06\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\
charscalex100 {A teoria simples: quando voc comea a}\par\pard\li0\ri0\sl-333\slmul
t0 \fs16\cf0\f1\charscalex100 {submeter seu corpo a um dficit calrico, a}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {evoluo o programou p
ara que se adapte}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{de diversas maneiras a fim de garantir que}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {no morrer de fome (claro que uma}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {reao exagerada, mas hbitos
antigos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {custam a mu

dar...).}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {O metab

olismo desacelera, a fome}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1266\*\tx1720
\*\tx2866\*\tx3320\*\tx4573\fs20\cf0\f1\charscalex100 {aumenta }\tab \fs26\cf0\f
1\charscalex100 {e }\tab \fs20\cf0\f1\charscalex100 {comea }\tab \fs26\cf0\f1\cha
rscalex100 {o }\tab \fs20\cf0\f1\charscalex100 {sacrifcio }\tab \fs22\cf0\f1\char
scalex100 {da}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {muscu
latura para fornecer energia. A}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {produo do hormnio T3 da tireoide, que}\par\pard\li0\ri0\sl-3
33\slmult0 \fs22\cf0\f1\charscalex100 {atua com o T4 para regularizar o}\p
ar\pard\li0\ri0\sl-346\slmult0 \*\tx1826\*\tx3053\*\tx3560\*\tx4066\fs20\cf0\f1\
charscalex100 {metabolismo, }\tab \fs20\cf0\f1\charscalex100 {diminui, }\tab \fs
26\cf0\f1\charscalex100 {e }\tab \fs26\cf0\f1\charscalex100 {o }\tab \fs20\cf0\f
1\charscalex100 {cortisol}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {permanece mais tempo no organismo,}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {comprometendo a sntese dos msculos. A}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {produo de testosterona tambm cai.
Alm}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de tudo isso,
um treino intenso de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscale
x100 {levantamento de peso cinco dias por semana}\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {esgota radicalmente os nveis de glicognio}\par\
pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146
\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {na musculatu
ra, e baixos nveis de glicognio}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\char
scalex100 {significam menos fora e menos crescimento}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {muscular.}\par\pard\li200\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {No fundo, um verdadeiro pesadelo para a}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pessoa que est tentando enxugar o
corpo e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {manter a
forma. Mas o que se pode fazer?}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {Na realidade, algo bem simples.}\par\pard\li200\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {Escolha um dia por semana para comer o}
\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {dobro de sua qua
ntidade normal de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{carboidratos. Com isso, seu estoque de}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {glicognio ser refeito nos msculos e a}\par\pard\li0
\ri0\sl-346\slmult0 \*\tx1253\*\tx2133\*\tx3080\*\tx4573\fs20\cf0\f1\charscalex1
00 {tireoide }\tab \fs22\cf0\f1\charscalex100 {ter }\tab \fs20\cf0\f1\charscalex1
00 {boas }\tab \fs20\cf0\f1\charscalex100 {condies }\tab \fs22\cf0\f1\charscalex10
0 {de}\par\pard\li0\ri0\sl-333\slmult0 \*\tx2000\*\tx3600\*\tx4346\fs20\cf0\f1\c
harscalex100 {funcionamento. }\tab \fs20\cf0\f1\charscalex100 {Recomendo }\tab \
fs22\cf0\f1\charscalex100 {que }\tab \fs20\cf0\f1\charscalex100 {voc}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {escolha um dia antes de ir
treinar. Muitos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
homens preferem fazer isso no dia anterior a}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {um treino, com os grupos musculares mais}\par\pa
rd\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {deficientes, porque a i
njeo extra de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {carbo
idratos resulta em nveis mais altos de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {energia na academia.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\s
lmult0 \fs20\cf0\f1\charscalex100 {Voc pode concentrar os carboidratos}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {extras em uma nica refeio fo
rrada deles,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {se qui
ser \uc1\u8212X na qual pode comer de grama}\par\pard\li0\ri0\sl-333\slmult0 \fs
16\cf0\f1\charscalex100 {a 1 grama de carboidrato por quilo de seu}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {peso corporal \uc1\u8212
X, ou pode dividi-los em duas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {ou trs refeies.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {Eu gosto de comer mais ou menos 100}\par\pard\li0\ri0\sl-346\slmul
t0 \fs16\cf0\f1\charscalex100 {gramas de carboidratos no caf da manh}\par\pa

rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {(panquecas!) e outros 1

00 gramas no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {almoo
(normalmente massa feita de farinha}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {de trigo integral), e ento acrescento um}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pedao extra de fruta no meu la
nche da}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {tarde. Co
m isso, me forro com 400 gramas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {de carboidratos naquele dia, o que uma}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {realimentao perfeita. Uma realime
ntao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {adequada no s no
provoca nenhum}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {a
cmulo de gordura, como tambm impede}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf
0\f1\charscalex100 {o corpo de ser tragado na espiral de}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {enfraquecimento que expliquei antes
.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\marg
tsxn173\margbsxn40\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Se
voc prefere no usar o sistema da}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {realimentao, tudo bem tambm. Voc}\par\pard\li0\ri0\sl-346\slm
ult0 \fs16\cf0\f1\charscalex100 {pode simplesmente fazer uma refeio sem}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {restrio por semana, comend
o mais do que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {norma
lmente comeria. No recomendo se}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {empanturrar com alguns milhares de}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {calorias, mas no tenha receio de curtir uma}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xsesso gas
tronmica\uc1\u8221X de vez em quando.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {Saia com os amigos, coma massa,}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {sobremesa, e no se sinta culpado. Voc fez}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {por merecer.}\par\p
ard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li200\ri0\sl-213\slmult0 \fs14\cf0\f0\charscalex100\b {DESCOBRIR O
QUE REALMENTE COMER E}\b0 \par\pard\li200\ri0\sl-306\slmult0 \fs18\cf0\f0\ch
arscalex100\b {QUANDO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \*\tx1133\*\tx2413\
*\tx3213\*\tx4560\fs20\cf0\f1\charscalex100 {Voc }\tab \fs20\cf0\f1\charscalex100
{constri }\tab \fs22\cf0\f1\charscalex100 {seu }\tab \fs20\cf0\f1\charscalex100
{cardpio }\tab \fs22\cf0\f1\charscalex100 {de}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {emagrecimento do mesmo jeito que faz}\par\pard\li
0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {quando quer aumentar o peso
, mas, como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {rapid
amente ir comprovar, h limitaes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {muito maiores em termos do que pode}\par\pard\sect\sectd\sbkp
age\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0
\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {comer. muito importante que
voc}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {determine refe
ies exatas e siga ao p da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {letra o que ficou estipulado porque, como}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {bem sabe, voc s precisa de algumas}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {centenas de calorias
camufladas por dia para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {liquidar com sua dieta de perda de peso.}\par\pard\li200\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {Vamos criar um plano de alimentao}\par\pard\li0\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {diria para um homem de 100 k
g que quer}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {perder
peso e, para tornar esse desafio um}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {pouco mais exigente, vamos imaginar que}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ele vai treinar logo depo
is que sai do}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {tr
abalho (antes do jantar). Novamente,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {incluo receitas do meu livro que voc}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tambm pode receber como bnus, no

}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {relatrio gratuito

oferecido ao final deste}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\chars
calex100 {livro.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs22\cf0\f0\charscalex100
\b {Meta diria de protenas:}\b0 \fs20\cf0\f1\charscalex100 { 240 g}\par\pard\li0\r
i0\sl-320\slmult0 \fs22\cf0\f0\charscalex100\b {Meta diria de carboidratos:}\b0 \
fs20\cf0\f1\charscalex100 { 200 g}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn40\margtsxn160\margbsxn40\pard\li0\ri0\sl-226\slmult0 \
fs22\cf0\f0\charscalex100\b {Meta diria de gorduras:}\b0 \fs22\cf0\f1\charscalex1
00 { 40 g}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f0\charscalex100\b {Meta dir
ia de calorias:}\b0 \fs20\cf0\f1\charscalex100 { 2.120}\par\pard\li1133\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li1133\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li113
3\ri0\sl-240\slmult0 \fs24\cf0\f0\charscalex100\b {Refeio n 1 (8h15)}\b0 \par\pard\
li1306\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Fritada de abobrinha}\par\
pard\li973\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {1 xcara de suco de lara
nja}\par\pard\li66\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {1 colher de so
bremesa de mistura de azeite}\par\pard\li2133\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {3-6-9}\par\pard\li1773\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1773
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1773\ri0\sl-240\slmult0 \fs20\cf0\f1\ch
arscalex100 {480 calorias}\par\pard\li1533\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {31 g de protena}\par\pard\li1373\ri0\sl-346\slmult0 \fs20\cf0\f1\charsc
alex100 {34 g de carboidrato}\par\pard\li1560\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {23 g de gordura}\par\pard\li1066\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li1066\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1066\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li1066\ri0\sl-360\slmult0 \fs24\cf0\f0\charscalex100\b {Refeio n 2 (1
0h30)}\b0 \par\pard\li186\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {1 xcara
de queijo tipo cottage desnatado}\par\pard\li1573\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {1 laranja mdia}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn661
3\marglsxn480\margrsxn120\margtsxn173\margbsxn26\pard\li1400\ri0\sl-226\slmult0
\fs20\cf0\f1\charscalex100 {265 calorias}\par\pard\li1160\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {30 g de protena}\par\pard\li946\ri0\sl-346\slmult0 \fs20
\cf0\f1\charscalex100 {16 g de carboidratos}\par\pard\li1253\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {4 g de gordura}\par\pard\li693\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li693\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li693\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li693\ri0\sl-360\slmult0 \fs24\cf0\f0\charscalex100\b {
Refeio n 3 (12h30)}\b0 \par\pard\li146\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex10
0 {1 poro de frango indiano ao curry}\par\pard\li226\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {1 poro de pilaf de arroz integral}\par\pard\li1400\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li1400\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1400\ri0
\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {443 calorias}\par\pard\li1160\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {49 g de protena}\par\pard\li1000\ri0\sl346\slmult0 \fs20\cf0\f1\charscalex100 {45 g de carboidrato}\par\pard\li1253\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {6 g de gordura}\par\pard\li693\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li693\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li6
93\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li693\ri0\sl-360\slmult0 \fs24\cf0\f0\c
harscalex100\b {Refeio n 4 (15h30)}\b0 \par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f
1\charscalex100 {1 poro de protena em p com gua}\par\pard\li1200\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {1 laranja mdia}\par\pard\sect\sectd\sbkpage\pgwsxn5040
\pghsxn6613\marglsxn213\margrsxn53\margtsxn173\margbsxn26\pard\li1666\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li1666\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{190 calorias}\par\pard\li1426\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {3
0 g de protena}\par\pard\li1266\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {16
g de carboidrato}\par\pard\li986\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{Teor nominal de gordura}\par\pard\li346\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i346\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li346\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li346\ri0\sl-373\slmult0 \fs24\cf0\f0\charscalex100\b {Refeio n 5 (antes do
treino \uc1\u8212X}\b0 \par\pard\li1866\ri0\sl-333\slmult0 \fs26\cf0\f0\charscal
ex100\b {17h30)}\b0 \par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{1 poro de protena em p em 1 xcara de}\par\pard\li1600\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {leite de arroz}\par\pard\li1666\ri0\sl-213\slmult0 \fs18\cf0\pa

r\pard\li1666\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1666\ri0\sl-253\slmult0 \f
s20\cf0\f1\charscalex100 {243 calorias}\par\pard\li1426\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {30 g de protena}\par\pard\li1266\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {24 g de carboidrato}\par\pard\li1520\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {3 g de gordura}\par\pard\li306\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li306\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li306\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li306\ri0\sl-373\slmult0 \fs24\cf0\f0\charscalex100\b {Re
feio n 6 (ps-treino \uc1\u8212X 19h)}\b0 \par\pard\sect\sectd\sbkpage\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\li266\ri0\sl-226\slmu
lt0 \fs20\cf0\f1\charscalex100 {Shake enorme de kiwi, banana e manga}\par\pard\l
i1773\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1773\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li1773\ri0\sl-253\slmult0 \fs20\cf0\f1\charscalex100 {500 calorias}\par
\pard\li1533\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {48 g de protena}\par\
pard\li1373\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {70 g de carboidrato}\
par\pard\li1626\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {4 g de gordura}\p
ar\pard\li1066\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1066\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li1066\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1066\ri0\sl-373
\slmult0 \fs24\cf0\f0\charscalex100\b {Refeio n 7 (22h30)}\b0 \par\pard\li533\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {20 g de casena ou protena de ovo}\par\pa
rd\li1840\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1840\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li1840\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {80 calorias}\
par\pard\li1533\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {20 g de protena}\p
ar\pard\li1440\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {0 g de carboidrato
}\par\pard\li1626\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {1 g de gordura}
\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {RESUMO}
\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {Esse plano
alimentar fornece 2.201}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {calorias, 238 g de protena, 205 g de}\par\pard\sect\sectd\sbkpage\p
gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\
sl-226\slmult0 \fs20\cf0\f1\charscalex100 {carboidrato e 41 g de gordura,
o que}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {representa
um ponto de partida perfeito}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {para um homem de 100 kg comear seu}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {trabalho de reduo de peso.}\par\pard\li0\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charsca
lex100 {Dieta de manuteno}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li
200\ri0\sl-426\slmult0 \fs18\cf0\f1\charscalex100 {No recomendo que voc se incomod
e em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {montar sua d
ieta de manuteno at que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {esteja basicamente satisfeito com seu corpo.}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {Quando isso acontecer, significa que voc}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {chegou no tamanho e
no nvel de magreza}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {que quer e, agora, pretende obter ganhos}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {lentos e regulares de musculatura e fora,}\
par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sem aumentar a go
rdura em nada. At que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale
x100 {chegue a esse ponto, realmente sugiro que}\par\pard\li0\ri0\sl-346\s
lmult0 \fs16\cf0\f1\charscalex100 {voc apenas aumente a massa muscular e}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perca gordura at se
sentir satisfeito com}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\mar
glsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0
\f1\charscalex100 {sua aparncia.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\
charscalex100 {Agora, no pense que \uc1\u8220Xmanter\uc1\u8221X \uc1\u8220Xficar
do}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mesmo jeito\uc1
\u8221X. Acho que voc deveria ter}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {como meta sempre ficar pelo menos um}\par\pard\li0\ri0\
sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pouco mais forte a cada ms, e a

maioria}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dos home

ns sempre quer aumentar um}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\cha
rscalex100 {pouco alguma regio do corpo. Sempre}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {estabelea metas e tenha em mente}\par\pard\
li0\ri0\sl-333\slmult0 \*\tx1186\*\tx1920\*\tx2760\*\tx3840\fs20\cf0\f1\charscal
ex100 {avanar. }\tab \fs22\cf0\f1\charscalex100 {No }\tab \fs20\cf0\f1\charscalex1
00 {fique }\tab \fs20\cf0\f1\charscalex100 {apenas }\tab \fs20\cf0\f1\charscalex
100 {tentando}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perma
necer do mesmo jeito porque as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {coisas costumam mudar para melhor ou para}\par\pard\li0\ri0\sl346\slmult0 \fs20\cf0\f1\charscalex100 {pior, de toda maneira.}\par\pard\li200\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li200\ri0\sl-200\slmult0 \fs14\cf0\f0\charscalex100\b {COMO CALCULAR A DIETA DE
MANUTENO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Veja
agora como determinar seu ponto de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {partida:}\par\pard\li466\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i466\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-240\slmult0 \fs20\cf0\f1
\charscalex100 {\uc1\u8226X coma 1 grama de protena para cada}\par\pard\li640\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 { kg de peso corporal, por dia;}\par\
pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173
\margbsxn26\pard\li466\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226
X coma 1,5 grama de carboidratos para}\par\pard\li640\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {cada kg de peso corporal, por dia;}\par\pard\li466\ri0\sl346\slmult0 \fs16\cf0\f1\charscalex100 {\uc1\u8226X coma 1 grama de gordur
a saudvel}\par\pard\li640\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para c
ada 2 kg de peso corporal, por}\par\pard\li640\ri0\sl-333\slmult0 \fs22\cf
0\f1\charscalex100 {dia.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1
\charscalex100 { aqui que voc comea. Para um homem}\par\pard\li0\ri0\sl-346\slmult0
\fs16\cf0\f1\charscalex100 {de 100 kg, resultaria num cardpio mais ou}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {menos assim:}\par\pard
\li466\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li466\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X 200 g
ramas de protena por dia;}\par\pard\li466\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {\uc1\u8226X 300 gramas de carboidratos por dia;}\par\pard\li466\ri0\sl346\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X 50 gramas de gordura por di
a.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18\cf0\f1\charscalex100 {Com i
sso, voc tem em torno de 2.500}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {calorias por dia, o que deve funcionar para}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc obter ganhos lentos e r
egulares de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {massa
muscular, sem aumentar sua gordura.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {Quando estou fazendo um trabalho de}\par\pard\sect\sectd\s
bkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\
li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {manuteno, gosto de comprovar
um}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {aumento de pes
o da ordem de kg a 1 kg}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {por ms.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex10
0\b {REGRAS GERAIS DA MANUTENO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {Voc deve elaborar um plano para sua}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {alimentao diria e ser fiel a ele todos
os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dias. Se comer
entre 50 e 100 calorias alm}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {de sua meta, no precisa se preocupar.}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Naturalmente, voc pode planejar com}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {variedade, mas tenha certeza
de que sabe}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exa
tamente o que entra em seu corpo, todos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c

f0\f1\charscalex100 {os dias.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\ch

arscalex100 {Voc ainda pode comer o que no devia}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {uma ou duas vezes por semana, e no deve}\par\p
ard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {se preocupar com a realim
entao, uma vez}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que su
a ingesto de carboidratos j est alta}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {o suficiente.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {Voc pode comer carboidratos noite, j}\par\pard\sect\sectd\sbkpag
e\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\r
i0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {que, na manuteno, no est tentando
}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {perder peso, mas
costumo recomendar que}\par\pard\li0\ri0\sl-333\slmult0 \*\tx746\*\tx1533\*\
tx2306\*\tx4093\fs22\cf0\f1\charscalex100 {no }\tab \fs22\cf0\f1\charscalex100 {f
aa }\tab \fs22\cf0\f1\charscalex100 {isso }\tab \fs20\cf0\f1\charscalex100 {regul
armente }\tab \fs20\cf0\f1\charscalex100 {porque}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {maximizar a produo do hormnio de}\par\pard\li0\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {crescimento um hbito saudvel.}\par\p
ard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Coma mais ou menos
30% de seus}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {carbo
idratos dirios na refeio aps o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {treino.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs14\cf0\f0\cha
rscalex100\b {SINAIS DE QUE VOC EST COM A DIETA}\b0 \par\pard\li200\ri0\sl306\slmult0 \fs16\cf0\f0\charscalex100\b {CERTA OU ERRADA}\b0 \par\pard\li200\ri
0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Quando estiver fazendo um traba
lho de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {manuteno, se
u peso serve menos como}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {indicador de progresso do que quando voc}\par\pard\li0\ri0\sl-346\
slmult0 \fs20\cf0\f1\charscalex100 {faz um trabalho de reduo. Voc pode}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perder um pouco de gordur
a e aumentar um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pou
co a musculatura toda semana e seu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {peso continuar mais ou menos o mesmo.}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Seu peso pode subir se voc criar u
m pouco}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100
{mais de msculos e no perder nenhuma}\par\pard\li0\ri0\sl-346\slmult0 \fs16\
cf0\f1\charscalex100 {gordura, e pode descer se voc perder um}\par\pard\li
0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pouco de gordura ou msculos
por no ter}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {comido
o suficiente.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {To
da semana voc dever ficar um pouco}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {mais forte e dever notar pequenas}\par\pard\li0\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {mudanas positivas quando se olhar no}
\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {espelho e na sen
sao de algumas roupas.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {Se, aps vrias semanas seguindo sua dieta}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {de manuteno, as calas jeans continuam}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {apertadas e voc continua parecendo
flcido,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {ento est comen
do demais.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Voc de
ver se sentir com um bom nvel}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {de energia e deve dormir bem. Se seu nvel}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {de energia est baixo e voc no est}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {dormindo bem, pode est
ar comendo menos}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {
do que precisa ou comendo demais o tipo}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {errado de comida (muitos carboidratos de}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {alto IG ou muitas gor
duras trans, por}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn10

6\margrsxn13\margtsxn146\margbsxn13\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\cha
rscalex100 {exemplo).}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex
100 {Se desconfia que o problema estar}\par\pard\li0\ri0\sl-333\slmult0 \f
s16\cf0\f1\charscalex100 {comendo demais, corte 200 calorias de sua}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {meta diria reduzindo 50
g de carboidratos}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {por dia, e veja se isso resolve o problema,}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {avaliando seus ganhos depois de mais o
u}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {menos duas sema
nas. Se ainda no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
resolveu, corte mais carboidratos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {Se voc desconfia que no est comendo o}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {suficiente, adicione 200 calorias por dia
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumentando a ing
esto de carboidratos e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscale
x100 {gorduras (lembre que os carboidratos tm 4}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {calorias por grama, e as gorduras, 9).}\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\c
harscalex100 {A composio do corpo mais}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\
f1\charscalex100 {importante do que o peso}\par\pard\li200\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs16\cf0\f1\charscalex100 {J fui con
sultado por alguns homens que}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \
fs22\cf0\f1\charscalex100 {se sentiam confusos em relao ao}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {progresso que faziam em seu trei
namento.}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Estavam f
icando maiores, mais magros e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {mais fortes, mas seu peso continuava o}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {mesmo ou s vezes baixava. Em geral
, sua}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {dvida tinha
a ver com a possibilidade de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {estarem fazendo alguma coisa errada. Bom,}\par\pard\li0\ri0\sl-3
46\slmult0 \fs20\cf0\f1\charscalex100 {no h nada de errado.}\par\pard\li200\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {A menos que estejam comeando com um}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {organismo muito enxut
o (com 10% de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {go
rdura ou menos), muito comum que os}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {homens no incio desse programa criem}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {msculos e percam gordura. Na b
alana,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {eles esto \u
c1\u8220Xdo mesmo jeito\uc1\u8221X, mas na}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {academia e no espelho mostram claramente}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {que esto progredindo.}\par\pard
\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Um timo exemplo disso o de
um amigo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {que vem
treinando comigo h mais ou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {menos oito meses. Quando comeou, ele}\par\pard\sect\sectd\sbkpage
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri
0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {pesava um pouco mais de 110 quilos
e tinha}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {23% de gord
ura corporal. Nos trs primeiros}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1080\*\tx17
46\*\tx3533\*\tx4306\fs20\cf0\f1\charscalex100 {meses }\tab \fs22\cf0\f1\charsca
lex100 {de }\tab \fs20\cf0\f1\charscalex100 {treinamento, }\tab \fs22\cf0\f1\cha
rscalex100 {sua }\tab \fs20\cf0\f1\charscalex100 {fora}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {praticamente duplicou e, pela primeira v
ez}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {na vida, ele
tinha msculos para exibir...}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {mas tinha menos 10 kg na balana, em}\par\pard\li0\ri0\sl-346\s
lmult0 \fs18\cf0\f1\charscalex100 {comparao com quando comeou. Essa}\par\pard\l

i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mudana de peso foi toda perda d

e gordura;}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seu cor
po revela agora 14% de gordura,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {mais ou menos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {Hoje, cinco meses depois, ele aumentou}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {10 kg de msculos e isso o devolve
ao}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {mesmo peso q
ue tinha quando comeou a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {treinar, mas a composio de seu corpo est}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {completamente diferente. As pessoas no}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {conseguem acreditar na transf
ormao dele.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Por iss
o, se voc ainda no est enxuto e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {em forma, no fique aflito porque o peso no}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {est mudando, embora a fora esteja}\par\pard\s
ect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margb
sxn26\pard\li0\ri0\sl-226\slmult0 \*\tx1773\*\tx2626\*\tx3973\fs20\cf0\f1\charsc
alex100 {aumentando, }\tab \fs22\cf0\f1\charscalex100 {seus }\tab \fs20\cf0\f1\c
harscalex100 {msculos }\tab \fs20\cf0\f1\charscalex100 {estejam}\par\pard\li0\ri0
\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {crescendo visivelmente e voc este
ja}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {perdendo gordur
a. Preste ateno na}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{balana, mas deixe que o espelho e os pesos}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {tenham a palavra final.}\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Em su
ma}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult
0 \fs18\cf0\f1\charscalex100 {Eu sei que muita coisa para assimilar de}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {uma vez s, mas tenho boa
s notcias. Voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acab
a de aprender tudo que vai precisar}\par\pard\li0\ri0\sl-346\slmult0 \fs18
\cf0\f1\charscalex100 {saber na vida sobre dietas. E nunca ter}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trabalho para criar msculos
ou perder}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {gordura
de novo, se simplesmente seguir o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {que leu aqui, nos ltimos captulos.}\par\pard\li200\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {Agora, vamos falar do treinamento e ver o}
\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {que fazer para a
proveitar o melhor possvel}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {nossa ida diria academia.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsx
n6613\marglsxn106\margrsxn13\margtsxn160\margbsxn13\pard\li2146\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li2146\ri0\sl-533\slmult0 \fs44\cf0\f1\charscalex100 {18}\par\pard\li1066
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1066\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li1066\ri0\sl-386\slmult0 \fs34\cf0\f1\charscalex100 {A FRMULA DE}\par\pard\l
i66\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {TREINAMENTO DE MAIOR,}\par\pa
rd\li560\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {MAIS MAGRO E MAIS}\par\p
ard\li1826\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {FORTE}\par\pard\sect\s
ectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols2\colno1\colw2800\
colsr-0\colno2\colw2120\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i0\ri0\sl-240\slmult0 \*\tx1173\fs16\cf0\f1\charscalex100 {MUITOS }\tab \fs16\cf
0\f1\charscalex100 {PROGRAMAS}\par\column\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li0\ri0\sl-240\slmult0 \*\tx733\fs22\cf0\f1\charscalex100 {de }
\tab \fs20\cf0\f1\charscalex100 {treinamento}\par\pard\sect\sectd\sbknone\pgwsxn

5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {divulgados e promovidos em revistas e}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {materiais publicitrios so iguais. Quere
m}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {que voc use um
monte de mquinas e}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsx
n106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrs
xn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex1
00 {faam um treino leve com pesos livres, com}\par\pard\li0\ri0\sl-333\slmult0 \f
s16\cf0\f1\charscalex100 {muitas repeties. Os exerccios com pesos}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {livres normalmente so feitos com
halteres e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {em ger
al isolam msculos como bceps,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {trceps e ombros.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {Embora seja um tipo de treino que }\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {melhor do que nada, h maneiras muito}\par
\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {mais eficientes de g
astar seu tempo e sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {energia.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
irnico que as mquinas tenham se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {tornado quase um sinnimo de academia}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {no por serem especialmente eficientes, mas}
\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {porque so convidativ
as. No tm um ar to}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {int
imidante quanto os equipamentos grandes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {e suas barras de ferro. As mquinas so}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mais fceis de manipular, e basi
camente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {voc no corre
risco de se machucar.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {Embora algumas mquinas sejam teis,}\par\pard\li0\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {como o equipamento com cabos, a maioria}\par\pard\s
ect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margb
sxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {tem serventia in
ferior aos exerccios com}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {halteres e barras com anilhas em termos de}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {produzir msculos maiores e mais fortes. Por}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {isso, o foco do programa
que proponho neste}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{livro est nos pesos livres e no nas}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {mquinas.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {Quando o sujeito usa pesos livres, ele}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {geralmente faz exerccios de isolament
o.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Esse tipo de tre
ino se originou no mbito do}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {fisiculturismo que faz as pessoas passarem}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {horas na academia, todos os dias, esculpind
o}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {cada fibra musc
ular de seu organismo para}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\cha
rscalex100 {participar de competies. H dois motivos}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {pelos quais esse estilo de treinamento }
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {simplesmente horrve
l para o homem em}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {geral.}\par\pard\li200\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {Em pri
meiro lugar, todo fisiculturista}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {profissional usa esteroides. Sim, todos eles}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fazem isso, independentemente
do que}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn
13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100
{digam. E, quando voc usa esteroides, voc}\par\pard\li0\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {treina como eu acabei de dizer: horas e}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {horas na academia, todo di

a, fazendo um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mil

ho de repeties, porque voc cresce,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {cresce, cresce e simplesmente no tem}\par\pard\li0\ri0\sl-3
33\slmult0 \fs16\cf0\f1\charscalex100 {como exceder o mximo de treinamento,
e}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {fica preso se
quncia de 10-12 repeties}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale
x100 {porque no quer pegar pesado demais e se}\par\pard\li0\ri0\sl-333\slm
ult0 \fs16\cf0\f1\charscalex100 {arriscar a uma leso de articulao, tendo}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ou ligamento.}\par\pard\
li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {O segundo motivo que o home
m comum}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {precisa co
nstruir uma base muscular geral}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {forte, em vez de ganhar mais 2 cm ou 3 cm}\par\pard\li0\ri0\sl333\slmult0 \fs16\cf0\f1\charscalex100 {na faixa posterior do deltoide ou
alongar o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {grande d
orsal mais 2 cm ou 3 cm at a base}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {das costas. Se voc vir um sujeito grande,}\par\pard\li0\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {musculoso, totalmente focado nas mquin
as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e em exerccios
de isolamento, a) ele}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1906\*\tx2600\*\
tx3706\fs20\cf0\f1\charscalex100 {provavelmente }\tab \fs22\cf0\f1\charscalex100
{usa }\tab \fs20\cf0\f1\charscalex100 {alguma }\tab \fs20\cf0\f1\charscalex100
{substncia}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsx
n13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex10
0 {qumica e b) no est tentando aumentar de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {tamanho como um todo, porque j tem uma}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {base slida, mas, em vez disso, est}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tentando aumentar
o tamanho de partes}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {muito especficas do corpo. Na maioria dos}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {casos, essas pessoas treinam determinadas}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {regies do corpo muito
pouco ou nada, a fim}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{de melhorar as propores de seu fsico.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {Portanto, esse tipo de treinamento no }\par\pard\li0\ri0
\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {adequado para voc, a menos que
voc j}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seja bem grand
e. Do contrrio, voc precisa}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {do que os fisiculturistas fizeram para}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {construir aquela base toda, antes de mais}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {nada: exerccios comp
ostos e pesados.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
por isso que o programa de Maior, mais}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {magro e mais forte contm basicamente}\par\pard\li0
\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {exerccios compostos, como agac
hamento,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {levantamen
to terra, desenvolvimento com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {barra, supino reto e muitos outros. Esses so}\par\pard\sect\sectd\s
bkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\
li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {os exerccios que lhe forne
cem o melhor}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1173\*\tx1840\*\tx3693\*\tx
4226\fs18\cf0\f1\charscalex100 {retorno }\tab \fs20\cf0\f1\charscalex100 {do }\t
ab \fs18\cf0\f1\charscalex100 {investimento: }\tab \fs24\cf0\f1\charscalex100 {o
}\tab \fs18\cf0\f1\charscalex100 {maior}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {fortalecimento e condicionamento fsico total}\par\pard\li0\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {possvel em relao ao tempo e ao
esforo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {que voc dedi
cou.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {O mtodo de
treino com pesos de Maior,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\cha
rscalex100 {mais magro e mais forte segue uma frmula}\par\pard\li0\ri0\sl-333\slm

ult0 \fs20\cf0\f1\charscalex100 {como esta:}\par\pard\li13\ri0\sl-213\slmult0 \f

s18\cf0\par\pard\li13\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li13\ri0\sl-240\slmu
lt0 \fs28\cf0\f0\charscalex100\b {1 \uc1\u8211X 2 | 4 \uc1\u8211X 6 | 6 \uc1\u82
11X 9 | 2 \uc1\u8211X 3 | 45 \uc1\u8211X 60 |}\b0 \par\pard\li1573\ri0\sl-333\sl
mult0 \fs28\cf0\f0\charscalex100\b {5 \uc1\u8211X 7 | 8 \uc1\u8211X 10}\b0 \par\
pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li200\ri0\sl-253\slmult0 \fs18\cf0\f1\charscalex100 {No, no se tra
ta de nenhum cdigo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{secreto que voc tem de decifrar... Vamos}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {entender essa frmula parte por parte.}\par\pard\li0\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\ch
arscalex100 {1-2: treinar 1-2 grupos musculares}\par\pard\li0\ri0\sl-373\slmult0
\fs26\cf0\f1\charscalex100 {por dia}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {A f
im de alcanar a mxima sobrecarga e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf
0\f1\charscalex100 {estimulao muscular, voc treinar um ou}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {dois grupos musculares por sesso de trein
o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {(por dia). Voc
tambm no treinar dois}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {grupos musculares grandes no mesmo dia}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {(como costas e peito, ombros e pernas); seu}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {treinamento ser um de trs
tipos: um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trabal
ho sobre somente um grande grupo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {muscular (por exemplo, peito ou pernas), um}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trabalho sobre um grande grupo muscu
lar e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {um pequeno gr
upo muscular (como costas e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsc
alex100 {abdominais), ou um trabalho que pegue dois}\par\pard\li0\ri0\sl-333\slm
ult0 \fs16\cf0\f1\charscalex100 {grupos menores (como bceps e trceps, por}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {exemplo).}\par\pard\l
i200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {O programa que proponho
tem esse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {formato
por duas razes principais. Em}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\c
harscalex100 {primeiro lugar, simplesmente no possvel}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {treinar totalmente dois grandes grupos}\par
\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn14
6\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {musculares
numa s sesso de treinamento}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\cha
rscalex100 {em menos de uma hora (e, como voc j}\par\pard\li0\ri0\sl-333\s
lmult0 \fs16\cf0\f1\charscalex100 {viu, o melhor que o trabalho com peso
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dure entre 30 e 4
5 minutos). Depois, h um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {fator psicolgico. Quando voc treina apenas}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {um grande grupo muscular por dia, voc}\par\pard\
li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {poder dedicar 100% de sua ateno
a esse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trabalho, r
ealizando-o com intensidade e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {empenho.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {Se alguma vez voc j quase se matou}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {num treino que exigiu tudo de dois grandes}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {grupos musculares, sab
e a dificuldade que }\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100
{fazer isso. Pois , aquela sensao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {generalizada de fadiga consome sua energia}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {e sua fora e obriga voc a levantar
menos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {peso em e
xerccios de supino do que lhe}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\

charscalex100 {seria possvel, caso no estivesse exausto.}\par\pard\sect\sectd\sbkp

age\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn93\pard\li0
\ri0\sl-306\slmult0 \fs26\cf0\f1\charscalex100 {4-6: faa sries de 4-6 repeties}\par\
pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {em praticamente todos os
}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {exerccios}\par\pard
\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs20\cf0\
f1\charscalex100 {A fim de obter o mximo crescimento}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {muscular, voc far de 4 a 6 repeties d
e}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {cada srie em pr
aticamente todos os}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {exerccios (a nica exceo a essa regra }\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {quando estiver treinando abdominais e}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {panturrilhas; nesses casos, recom
endo o uso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de pesos
que lhe permita cumprir de 10 a 12}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f
1\charscalex100 {repeties).}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {Essa varivel do treinamento tem uma}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {importncia crtica: trata-se da essncia do}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {programa de treinamento
de Maior, mais}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {m
agro e mais forte.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{O que significa \uc1\u8220Xde 4 a 6 repeties\uc1\u8221X? Isso}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quer dizer que voc usar pesos lev
es o}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\
margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {s
uficiente para poder fazer pelo menos 4}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {repeties, mas pesados o bastante para}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {impedi-lo de passar de 6. Signi
fica que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {usar pe
sos que esto na faixa de 80% a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {85% de seu URM, ou \uc1\u8220Xuma-rep-max\uc1\u8221X (que }\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {o peso com o qual
voc consegue, no}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {mx
imo, fazer uma repetio s). Se voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {percebe que no consegue fazer pelo menos}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {4 repeties de algum exerccio, ento o}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {peso est excessivo;
ao contrrio, se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pe
rcebe que consegue fazer mais de 6,}\par\pard\li0\ri0\sl-346\slmult0 \fs20
\cf0\f1\charscalex100 {ento o peso est leve demais.}\par\pard\li200\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {Quando voc consegue fazer uma srie de}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {6 repeties em perfeita forma
, deve}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumentar o
peso para sua srie seguinte:}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {2,5 kg nos exerccios com halteres e 5 kg nos}\par\pard\li0\ri0\sl346\slmult0 \fs16\cf0\f1\charscalex100 {exerccios de barras com anilhas. Com
isso,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc dever con
seguir fazer 4 repeties na}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {prxima srie e, nas prximas semanas,}\par\pard\sect\sectd\sbkpage\pgwsxn5
040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226
\slmult0 \fs20\cf0\f1\charscalex100 {voc aumenta sua fora usando esses pesos}\par\
pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {como base. Se o acrsc
imo de 5 kg for}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{excessivo (se voc no conseguir concluir 4}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {repeties na srie seguinte), diminua para}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {2,5 kg.}\par\pard\li200\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Agora, antes que eu prossiga, qu
ero}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {mencionar algu
mas informaes cientficas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {que servem de base para minha proposta de}\par\pard\li0\ri0\sl-333\slmult0

\fs18\cf0\f1\charscalex100 {treinamento, uma vez que o nmero ideal de}\par\pard\l

i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {repeties mirando a hipertrofi
a continua}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sendo
um tpico de acalorados debates, e}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {no de certezas absolutas.}\par\pard\li200\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {Em 2007, foi publicada pela Universidade}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de Gotemburgo uma volum
osa reviso de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {arti
gos sobre treinamento fsico. Esse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {trabalho trazia duas descobertas cruciais}\par\pard\li0\ri
0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {para os nossos propsitos:}\par\pard\
li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li0\ri0\sl-240\slmult0 \fs18\cf0\f1\charscalex100 {1. treinar com pesos no i
ntervalo de 70% a}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106
\margrsxn13\margtsxn146\margbsxn40\pard\li200\ri0\sl-226\slmult0 \fs18\cf0\f1\ch
arscalex100 {85% do URM produziu mxima hipertrofia}\par\pard\li200\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {nos sujeitos, embora cargas menores o
u}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {maiores tambm
gerassem resultados}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {acentuados;}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {2.
um volume moderado de treinamento,}\par\pard\li200\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {com 30 a 60 repeties por sesso,}\par\pard\li200\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {produziu mxima hipertrofia nos sujei
tos.}\par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {Verificou-se
que 30 repeties era o}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {nmero ideal no trabalho com pesos}\par\pard\li200\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {dentro da faixa de 70% a 85% do URM, e}\par\pard\l
i200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {com a diminuio da carga a
umentava o}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {nmero
ideal de repeties.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18\cf0\f1\charsca
lex100 {O Colgio Americano de Medicina Esportiva}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {publicou um artigo em 2002, baseado no}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {estudo de centenas de
sujeitos. Essa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {pe
squisa concluiu que o treino com pesos}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {que no permita mais de 5-6 repeties o}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {mais eficiente para aumentar a fora.}\p
ar\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn
173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Outra
grande vantagem de treinar com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {pesos maiores o fato de eles estimularem}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {ao mximo a produo do hormnio de}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {crescimento e da testost
erona. Vale a pena}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {tambm mencionar a descoberta feita por}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {um estudo finlands: usar um peso que}\par\pard\l
i0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {permita apenas 5-6 repeties
ideal para}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {se ob
ter a maior liberao possvel de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {testosterona e do hormnio do crescimento}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {durante o treino. (Os tipos de exerccios
que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc faz tambm
afetam a quantidade de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {hormnios liberados. Algumas pesquisas}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {demonstraram que exerccios compostos}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumentam a testosterona mais
do que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {exerccios i
solados.)}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Outra
razo ainda para treinar com pesos}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0

\f1\charscalex100 {maiores o fato de as sries serem mais}\par\pard\li0\ri

0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {curtas, o que faz voc concentrar tot
almente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sua ateno e
sua energia em cada}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\
f1\charscalex100 {elevao. muito mais fcil dar o seu}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {melhor, fsica e mentalmente, quando voc}
\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {s tem de enfrenta
r de 4 a 6 repeties de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {um movimento, do que quando espera fazer}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {de 10 a 12 repeties.}\par\pard\li200\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {Bem, algumas pessoas podem discordar}\par\pa
rd\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {dessa poltica de fazer de 4
a 6 repeties e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {podem
at citar vrios grficos e estudos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {que indicam que sries ligeiramente maiores}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {(com 6 a 8, ou 8 a 10 repeties)
so, de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fato, a me
lhor ttica para o crescimento}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\c
harscalex100 {muscular.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {Mas no se preocupe. Como eu disse, esse}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 { um assunto muito controverso, e no}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {existe uma resposta universalmen
te aceita a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {respeit
o de qual , de fato, a margem mais}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {eficiente de repeties para alcanar a}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {hipertrofia \uc1\u8212X e provavelmente n
unca}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {existir. Insis
to apenas neste ponto: todas}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6
613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \f
s18\cf0\f1\charscalex100 {as pesquisas concordam que treinar dentro}\par\pa
rd\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {da faixa de 70% a 85%
de seu URM}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {func
iona. Com esse tipo de treino voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {aumenta a massa muscular e a fora, e}\par\pard\li0\ri0
\sl-333\slmult0 \*\tx1106\*\tx3386\*\tx3853\fs20\cf0\f1\charscalex100 {acelera }
\tab \fs20\cf0\f1\charscalex100 {significativamente }\tab \fs26\cf0\f1\charscale
x100 {a }\tab \fs20\cf0\f1\charscalex100 {produo}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {anablica hormonal.}\par\pard\li200\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {Tambm acho que vale a pena mencionar}\par\pard\li0\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {minha experincia pessoal, assim
como as}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {experincia
s de pessoas que treinei e com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {quem treinei. Estou fazendo isso h quase}\par\pard\li0\ri
0\sl-333\slmult0 \fs24\cf0\f1\charscalex100 {dez anos agora, e, em termos
de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {treinamento, j
vi e testei praticamente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {todos os mtodos que voc possa imaginar}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {(e saiba que h alguns bem estranhos). No}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {entanto, ainda es
tou para conhecer um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {modo mais eficiente de treinar do que esse}\par\pard\li0\ri0\sl-346\
slmult0 \fs18\cf0\f1\charscalex100 {que estou ensinando aqui. Posso garantir
a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {voc que, apena
s seguindo a programao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {que proponho neste livro, voc ter ganhos}\par\pard\sect\sectd\sbkpage\p
gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\ri0\
sl-226\slmult0 \fs20\cf0\f1\charscalex100 {de fora e tamanho realmente notveis.}\p
ar\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Seu treino no inclui
r sries que o deixem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {

esgotado, nem supersries, nem nada}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1306

\*\tx2546\*\tx3493\*\tx4706\fs20\cf0\f1\charscalex100 {parecido, }\tab \fs20\cf0
\f1\charscalex100 {somente }\tab \fs20\cf0\f1\charscalex100 {sries }\tab \fs20\cf
0\f1\charscalex100 {intensas }\tab \fs28\cf0\f1\charscalex100 {e}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {controladas. Deixe para os ama
dores os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treinos
com pesos menores e a confuso}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\
charscalex100 {muscular, e s uma questo de tempo at}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {que venham procurar voc, espantados com}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc estar aumentando tanto e fa
zendo to}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8220X
pouco\uc1\u8221X.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri
0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {6-9: faa de 6 a 9 sries de}\par\pard\
li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {esforo por grupo muscular}\par
\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs16
\cf0\f1\charscalex100 {Seus treinos consistiro em 6 a 9 sries}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xde esforo\uc1\u8221X
por grupo muscular. A srie de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {esforo a sua srie pesada, com 4 a 6}\par\pard\li0\ri0\sl346\slmult0 \*\tx1493\*\tx2293\*\tx3560\*\tx4160\fs18\cf0\f1\charscalex100 {repe
ties, }\tab \fs20\cf0\f1\charscalex100 {para }\tab \fs18\cf0\f1\charscalex100 {aum
ento }\tab \fs20\cf0\f1\charscalex100 {da }\tab \fs18\cf0\f1\charscalex100 {mass
a}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\marg
tsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \*\tx1306\*\tx1880\*\tx3133\*\tx3
706\*\tx4533\fs20\cf0\f1\charscalex100 {muscular, }\tab \fs22\cf0\f1\charscalex1
00 {ao }\tab \fs20\cf0\f1\charscalex100 {contrrio }\tab \fs22\cf0\f1\charscalex10
0 {da }\tab \fs20\cf0\f1\charscalex100 {srie }\tab \fs22\cf0\f1\charscalex100 {de
}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {aquecimento que
daqui a pouco irei}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex10
0 {descrever. Sejam quais forem os exerccios}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {que voc vai fazer, nunca haver mais de 6 a}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {9 sries para qualquer gru
po muscular}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {indivi
dual, menos os braos. Para deixar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {claro, voc far 9 sries de esforo para}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {todos os grupos musculares menos o
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {braos; nesse cas
o, sero 6 sries para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {bceps e 6 para trceps.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {Esse tipo de treino pode chocar alguns}\par\pard\li0\ri0\sl-333\sl
mult0 \fs16\cf0\f1\charscalex100 {homens. muito comum eu ver as pessoas}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {malhando um grupo
muscular, fazendo 15,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {20 ou at 25 sries, com pesos maiores. Isso}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 { excesso de treinamento e no s constitui}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {uma tremenda perda de tempo,
como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {tambm um tre
mendo desperdcio de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{msculos \uc1\u8212X tanto os potenciais como os}\par\pard\li0\ri0\sl-333\
slmult0 \fs16\cf0\f1\charscalex100 {existentes. O corpo no consegue recompor
}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margt
sxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {efetiv
amente todo esse dano s fibras}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1
\charscalex100 {musculares, e o resultado realmente ser o}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {encolhimento da musculatura.}\par\pa
rd\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {De 4 a 6 repeties ap
enas o tamanho}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {id
eal do volume de sries, e 9 sries de}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {esforo o conjunto ideal de exerccios para}\par\pard\li0\ri

0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {o volume total de treinamento

dos grupos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {muscula
res maiores, dados os pesos com os}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {quais voc estar trabalhando. Acabei}\par\pard\li0\ri0\sl-333\s
lmult0 \fs16\cf0\f1\charscalex100 {comprovando que 6 sries so o suficiente}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para bceps e trceps
, uma vez que esses}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {msculos ficam muito duros em exerccios}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {como levantamento terra, supino reto e o}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {desenvolvimento com barr
a. Com esse estilo}\par\pard\li0\ri0\sl-333\slmult0 \*\tx586\*\tx1600\*\tx2413\*
\tx3133\*\tx4386\fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\charscalex100
{treino, }\tab \fs18\cf0\f1\charscalex100 {voc }\tab \fs20\cf0\f1\charscalex100 {
no }\tab \fs18\cf0\f1\charscalex100 {somente }\tab \fs20\cf0\f1\charscalex100 {es
t}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {estimulando inten
sa e totalmente esses}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscale
x100 {msculos como pode manter a durao de}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {seu trabalho fsico dentro do tempo ideal de}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {45-60 minutos.}\par\pard\sect\
sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn1
3\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Se voc no est achan
do fcil acreditar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
que pode ficar maior e mais forte malhando}\par\pard\li0\ri0\sl-346\slmult0 \fs1
8\cf0\f1\charscalex100 {menos do que praticamente todos os outros,}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no fique aflito. Voc no vai p
recisar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8220X
acreditar\uc1\u8221X antes. Apenas deixe suas}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {desconfianas de lado por algumas semanas}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e os resultados falaro por si
mesmos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-453\
slmult0 \fs26\cf0\f1\charscalex100 {2-3: descanse 2-3 minutos entre}\par\pard\li
0\ri0\sl-360\slmult0 \fs26\cf0\f1\charscalex100 {as sries}\par\pard\li200\ri0\sl213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \*\tx1333\*\tx2133\*\tx3
240\*\tx4120\fs18\cf0\f1\charscalex100 {Quando }\tab \fs18\cf0\f1\charscalex100
{voc }\tab \fs18\cf0\f1\charscalex100 {levanta }\tab \fs18\cf0\f1\charscalex100 {
peso, }\tab \fs18\cf0\f1\charscalex100 {muitas}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {atividades fisiolgicas esto acontecendo}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {para que voc consiga realiz
ar cada}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {exerccio.
Para o msculo se contrair, }\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\cha
rscalex100 {preciso haver energia nas clulas, oxignio,}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {algumas reaes qumicas e muitos outros}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {processos molecular
es. Ao executar cada}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margl
sxn106\margrsxn13\margtsxn200\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f
1\charscalex100 {repetio, voc esgota a capacidade que}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {seus msculos tm de se contrair com vigor.}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Quando trabalha el
evando pesos maiores,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {voc fora seus msculos ao mximo de sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {capacidade de contrao. Portanto, um}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {tempo adequado para o restabeleciment
o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {entre as sries o q
ue lhe permitir repetir}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {o processo um nmero suficiente de vezes}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {para alcanar o nvel timo de sobrecarga}\par\par
d\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {muscular que capaz de
estimular e forar}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1013\*\tx2800\*\tx3453\
fs20\cf0\f1\charscalex100 {novos }\tab \fs20\cf0\f1\charscalex100 {crescimentos

}\tab \fs22\cf0\f1\charscalex100 {da }\tab \fs20\cf0\f1\charscalex100 {musculatu

ra.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Basicamente, o
propsito do descanso entre}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {as sries justamente preparar seus}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {msculos para levantarem o mximo de}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {peso possvel na srie seguinte.}\par\p
ard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {O perodo de recuperao
entre as sries}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dev
e durar entre 2 e 3 minutos. Esse tempo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {permite que seus msculos recuperem seu}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mximo potencial de elevao de peso
ao}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\m
argtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {re
fazer o estoque de energia e eliminar dos}\par\pard\li0\ri0\sl-346\slmult0 \fs18
\cf0\f1\charscalex100 {msculos algumas substncias qumicas}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {indesejveis decorrentes da ltima srie. As}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {duas pesquisas cita
das antes a respeito da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {margem de 4 a 6 repeties constataram}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {que o descanso de 2-3 minutos entre as}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {sries era o interval
o ideal no treino com}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {pesos maiores.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {Em alguns dias voc sentir mais depressa}\par\pard\li0\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {que est novamente com energia e pronto}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para treinar e, em outros,
essa sensao}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {demorar
mais. O importante que voc se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {d tempo suficiente entre as sries para}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {conseguir levantar o mximo de peso}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {possvel em cada srie. Se
voc s precisa}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {de
2 minutos, ento isso. Mas, se sentir}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {que precisa parar 3 minutos, ou at mesmo}\par\pard\li0\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {4, faa isso.}\par\pard\li200\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {Contudo, no se demore 5 ou 6 minu
tos}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\ma
rgtsxn146\margbsxn13\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {des
cansando entre as sries. Esse intervalo}\par\pard\li0\ri0\sl-346\slmult0 \fs
16\cf0\f1\charscalex100 {to longo faz o treino se arrastar e acaba}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {com a intensidade. O
teste no se voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Q
UER fazer a srie seguinte, mas sim se sua}\par\pard\li0\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {frequncia cardaca baixou desde o fim da}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {srie anterior e se voc sente
que tem}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {energia pa
ra a prxima.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-4
40\slmult0 \fs26\cf0\f1\charscalex100 {45-60: treine durante 45-60}\par\pard\li0
\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {minutos}\par\pard\li200\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18\cf0\f1\charscalex10
0 {Se seus treinos se estenderem por mais de}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {uma hora, tem alguma coisa errada. Voc}\par\pard\
li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {dever estar em condies de f
azer cada}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sesso de
treino proposta neste livro em}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {mais ou menos 45 minutos; em todo caso,}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nenhuma delas dura mais de uma hor
a. (Em}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {alguns dias
voc precisa descansar um pouco}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613

\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs18
\cf0\f1\charscalex100 {mais, e isso aumenta o tempo todo; fazer}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {abdominais tambm estende o tr
eino.)}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Os motivo
s mais comuns para as pessoas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {fazerem treinos na faixa dos 90 minutos so}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {intervalos de descanso mais longos e
/ou}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {uma tonelada de
repeties.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Treinos
demorados so prejudiciais de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\ch
arscalex100 {algumas maneiras. Em primeiro lugar, }\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {difcil manter a intensidade fsica e ment
al}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {durante uma ho
ra e meia (especialmente}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {quando voc se distrai por 5 minutos entre}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {cada srie). Depois, sua \uc1\u8220Xjane
la anablica\uc1\u8221X}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {fecha em torno dos 45 minutos de treino}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {intenso com pesos, o que significa que os
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nveis do hormnio
do crescimento e da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {testosterona comeam a cair, e o nvel de}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {cortisol passa a aumentar. Forar-se a}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {treinar muito alm disso
pode realmente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ind
uzir o catabolismo. A fim de manter o}\par\pard\sect\sectd\sbkpage\pgwsxn
5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\ri0\sl-22
6\slmult0 \fs20\cf0\f1\charscalex100 {anabolismo, voc deve prestar ateno para}\par\
pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {concluir seu treino d
entro dessa janela e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {ento fazer sua refeio ps-treino.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {Outro benefcio de um treino mais curto }\par\pard\li0\ri0\sl-333\
slmult0 \fs16\cf0\f1\charscalex100 {o simples fato de ser bom no ter de
ficar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {muito tempo
na academia todos os dias.}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {Basicamente qualquer pessoa consegue dar}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {um jeito de tirar uma hora para transform
ar}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {seu corpo indo
academia 3 a 5 vezes na}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {semana.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {5-7: treine cada grupo muscular}
\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {uma vez a cada 5-7
dias}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmu
lt0 \fs18\cf0\f1\charscalex100 {A quantidade de tempo que voc dedica ao}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {descanso de um grupo mus
cular antes de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {vo
ltar a trein-lo novamente tem um papel}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {vital no aumento da massa muscular (ou na}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsx
n26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {ausncia disso).}\par\
pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {O intervalo de recup
erao o que}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {determi
na o resultado do trabalho que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {vem fazendo para chegar ao corpo que}\par\pard\li0\ri0\sl-3
33\slmult0 \fs16\cf0\f1\charscalex100 {deseja. Se voc no permitir que seu c
orpo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {se recupere pl
enamente do desgaste de um}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {treino antes de submeter os mesmos}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {msculos a uma nova sobrecarga, no}\par\pard\li0\

ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {importa se voc seguiu risca

sua dieta}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {alimenta
r ou esse protocolo de treinamento:}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {seus ganhos sero mnimos se voc no tiver}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {descansado. E, se continuar com essa}\par
\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {poltica por mais temp
o, acabar ficando}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
mais fraco e menor, seu nvel de energia vai}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {diminuir juntamente com seu apetite, e voc}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {se sentir menos motivado a treinar
.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Como voc sabe, o
corpo precisa de 2 a 5}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex
100 {dias para recompor totalmente os msculos}\par\pard\li0\ri0\sl-333\slmul
t0 \fs16\cf0\f1\charscalex100 {aps um treino com pesos. As sesses de}\par\p
ard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\
margbsxn13\pard\li0\ri0\sl-226\slmult0 \*\tx1640\*\tx3013\fs20\cf0\f1\charscalex
100 {treinamento }\tab \fs20\cf0\f1\charscalex100 {propostas }\tab \fs20\cf0\f1\
charscalex100 {em Maior, mais}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\cha
rscalex100 {magro e mais forte so bastante intensas e}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {o volume de esforo fsico moderado}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {(\uc1\u8220Xvolume\uc1\
u8221X se refere ao total de sries feitas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {por treino), e por isso que quero que cada}\par\pard\li0\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {grupo muscular descanse o sufi
ciente antes}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {de s
er exercitado novamente. No vale a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {pena arriscar treinar em excesso s para}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tentar encaixar mais um trabal
ho extra de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {peito
por semana.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl440\slmult0 \fs26\cf0\f1\charscalex100 {8-10: a cada 8-10 semanas, tire}\par\par
d\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {uma de descanso}\par\pard\l
i200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\cf0\f1
\charscalex100 {Levantar peso desse modo pode ser brutal,}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {no comeo. pesado. intenso. Seus}\par
\pard\li0\ri0\sl-333\slmult0 \*\tx1346\*\tx2093\*\tx2920\*\tx4333\fs18\cf0\f1\ch
arscalex100 {msculos }\tab \fs20\cf0\f1\charscalex100 {vo }\tab \fs20\cf0\f1\chars
calex100 {ficar }\tab \fs18\cf0\f1\charscalex100 {doloridos. }\tab \fs20\cf0\f1\
charscalex100 {Suas}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{articulaes tero de se adaptar, mas seu}\par\pard\sect\sectd\sbkpage\pgwsxn50
40\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-226\
slmult0 \fs22\cf0\f1\charscalex100 {corpo vai reagir e acionar velocidade}\
par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mxima para o crescime
nto muscular.}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\mar
grsxn13\cols4\colno1\colw1253\colsr-0\colno2\colw1120\colsr-0\colno3\colw1426\co
lsr-0\colno4\colw1120\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {
Alm }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {disso, }
\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {algumas }\pa
r\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {pesquisas}\par\
pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {demonstraram que o sistema nervoso
central}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {(SNC) leva
de 7 a 14 dias para se recuperar}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {plenamente do estresse de um treino com}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {levantamento de pesos. Quando voc}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {comea a treinar 3-5
dias por semana, seu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {SNC ser progressivamente sobrecarregado}\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {e, depois de certo perodo, precisar de um}\pa

r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {descanso total.}\par\p

ard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Tirar uma semana de des
canso completo a}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {ca
da dois meses , na realidade, um}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {componente importante de sua recuperao}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {geral. Aps 8-10 semanas de intenso esforo
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fsico, seu corpo
precisa parar para se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {recompor plenamente, e voc inclusive ir}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {sentir isso fisicamente (l pela 8 ou 9}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {semana, no se surpreend
a se sentir que}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn10
6\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100
{est com pouca energia, com uma fraqueza}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {incomum, sem interesse pelo treino; todos}\par\p
ard\li0\ri0\sl-333\slmult0 \*\tx893\*\tx1573\*\tx2853\*\tx3426\*\tx4573\fs20\cf0
\f1\charscalex100 {esses }\tab \fs22\cf0\f1\charscalex100 {so }\tab \fs20\cf0\f1\
charscalex100 {sintomas }\tab \fs22\cf0\f1\charscalex100 {do }\tab \fs20\cf0\f1\
charscalex100 {excesso }\tab \fs22\cf0\f1\charscalex100 {de}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {treinamento que est se aproximando).}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Muitos homens tm r
eceio de que iro}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
diminuir ou ficar mais fracos durante essa}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {semana de \uc1\u8220Xfrias\uc1\u8221X, mas simplesm
ente no }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nada disso.
Pelo contrrio: se voc continuar}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1346\*\tx316
0\*\tx4360\fs18\cf0\f1\charscalex100 {comendo }\tab \fs18\cf0\f1\charscalex100 {
corretamente }\tab \fs18\cf0\f1\charscalex100 {durante }\tab \fs20\cf0\f1\charsc
alex100 {essa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seman
a, seu corpo poder inclusive entrar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {num estado hiperanablico, e voc se sentir}\par\pard\li0\ri0\sl
-346\slmult0 \fs20\cf0\f1\charscalex100 {maior e mais forte ao final das \uc1\u8
220Xfrias\uc1\u8221X.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {Outro aspecto importante dessa semana}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {sem treinar que voc no far nenhuma}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {atividade fsica de esforo durante e
sses dias}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {(no levan
tar peso nenhum e nem far}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\chars
calex100 {nenhuma atividade aerbica). Tambm no}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {precisa virar um bicho-preguia, mas no}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {queira submeter seu corpo
a presses}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margr
sxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex
100 {desnecessrias nesse perodo. Agora, se}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {depois de concluir essa semana de repouso,}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc perceber que est se sentindo
pesado e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mais frac
o, ento recomendo que faa o que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {denomino de \uc1\u8220Xsemana de des-carga\uc1\u8221X.}\par\pard\li20
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Por muito tempo, a cada dois me
ses, mais}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ou menos
, eu me dava folga de uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {semana, mas parecia que meu corpo no}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {gostava disso. Raramente eu retomava o}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treino estando mais
forte, mas meus amigos,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {sim. Para mim, o que fao agora funciona}\par\pard\li0\ri0\sl-346\slm
ult0 \fs18\cf0\f1\charscalex100 {bem melhor. Vou academia todos os dias}\
par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {e, em vez de faz

er meu treino normal de 9}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\cha

rscalex100 {sries pesadas, fao 6 sries leves na faixa}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {de 40% a 50% do meu peso normal, e no}\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {falho em nenhuma. Co
mpleto 8 a 10}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {re
peties em cada srie, o que me faz}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {sentir que malhei, e mais nada. Lembre-se}\par\pard\li0
\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {de que seu SNC precisa de
tempo para se}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\m
argrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charsc
alex100 {reequilibrar, por isso voc no vai querer}\par\pard\li0\ri0\sl-346\s
lmult0 \fs18\cf0\f1\charscalex100 {sujeitar seu corpo a nenhuma forma grav
e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de estresse.}\par
\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Alguns estudos demo
nstraram que o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {au
mento do fluxo sanguneo (e dos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {nutrientes) nos msculos ajuda a acelerar a}\par\pard\li0\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {recuperao e a sntese de protenas, que }\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {justamente o que estou alm
ejando.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Durante s
eus primeiros 6 a 9 meses nesse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {programa, recomendo que tente tirar uma}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {semana a cada 2 meses para descansa
r}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {totalmente. Se
definitivamente voc no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {gostar da sensao que essa ttica provoca,}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {ou se voltar ao treino se sentindo mais fraco,}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ento tente a semana com \uc1\u
8220Xdes-carga\uc1\u8221X. Acho}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {que voc vai gostar.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\p
ar\pard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscalex100 {Estou malhando mesmo?
}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margt
sxn173\margbsxn26\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl346\slmult0 \fs20\cf0\f1\charscalex100 {Se voc novato no levantamento de}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {peso, ou se est ac
ostumado a um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tre
inamento com alto nmero de repeties,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {destinado a malhar muito, quero lembr-lo}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {de que um treinamento pesado com poucas
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {repeties um exercc
io fsico muito}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {dif
erente. No se espante se, nas primeiras}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {semanas, voc for ficando visivelmente mais}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {forte a cada semana, mas s
eus msculos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no do a
sensao de terem sido to}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {exigidos porque voc ter malhado muito}\par\pard\li0\ri0\sl-346\slmult
0 \fs16\cf0\f1\charscalex100 {menos do que estava acostumado. Bom, o}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {estilo que proponho e
nvolve malhar menos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {porque faz menos repeties, mas quero que}\par\pard\li0\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {voc se lembre de que malhar no significa}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumentar musculatura. Sobrec
arga para os}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {mscul
os significa aumentar seu volume, e a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {nica maneira de realizar uma sobrecarga}\par\pard\sect\se
ctd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\
cols4\colno1\colw1573\colsr-0\colno2\colw800\colsr-0\colno3\colw1853\colsr-0\col
no4\colw693\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {eficiente }\

par\column\pard\li0\ri0\sl-226\slmult0 \fs26\cf0\f1\charscalex100 { }\par\column\

pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {levantando }\par\column\
pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {pesos}\par\pard\sect\sec
td\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-346\slmu
lt0 \fs20\cf0\f1\charscalex100 {progressivamente maiores.}\par\pard\li200\ri0\sl
-333\slmult0 \fs22\cf0\f1\charscalex100 {Assim, se seus peitorais ainda no}\
par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {parecem verdadeiros
bales prestes a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
explodir e seus dorsais no esto estourando}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {depois das sesses de treino, no se}\par\pard\li0\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {preocupe. Uma vez que sua execuo d
e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {cada exerccio se
ja perfeita e que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {esteja seguro de que os pesos so grandes o}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {suficiente para no lhe permitir mais de 6}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {repeties, voc est fazendo
tudo certo.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Desde
que continue levantando os pesos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {com esforo, seus msculos crescero e voc}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {comear a ver uma diferena. Conforme}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seus msculos forem cre
scendo, voc se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sen
tir malhando cada vez mais no treino}\par\pard\li0\ri0\sl-346\slmult0 \fs16
\cf0\f1\charscalex100 {pesado. E, o que melhor ainda, ser um}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {daqueles raros sujeitos que
tm uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aparncia se
nsacional sem malhar nada,}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613
\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn10
6\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\cha
rscalex100 {porque construiu uma base real de slida}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {massa muscular magra, e no somente}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {msculos pequenos que
precisam ser}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {inch
ados com muito sangue para serem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {notados.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Ritmo da repetio}\par\pard\
li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs20\cf0\f
1\charscalex100 {O ritmo da repetio diz respeito }\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {velocidade com que voc abaixa e suspende}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {os pesos. O ritmo que
eu recomendo }\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {co
nhecido como \uc1\u8220X2-1-2\uc1\u8221X. Isso significa que a}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {primeira parte da repetio deve levar m
ais}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ou menos 2 s
egundos, seguida de uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {pausa de um segundo, seguida da parte final}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {da repetio que deve durar outros 2}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {segundos. Por exemplo, s
e aplicarmos essa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{regra ao supino reto, isso significa que}\par\pard\sect\sectd\sbkpage\pgw
sxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl
-226\slmult0 \fs20\cf0\f1\charscalex100 {abaixamos a barra at o peito em d
ois}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {segundos, param
os um segundo e elevamos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {em dois segundos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Aerbica}\par\pard\li200\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs16\cf0\f1\charscalex
100 {Muitos adeptos do levantamento de peso}\par\pard\li0\ri0\sl-333\slmult

0 \fs18\cf0\f1\charscalex100 {falam mal de exerccios aerbicos apenas}\par\par

d\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {porque no gostam desse t
ipo de trabalho.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
(Eu sei porque fui um deles.)}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {Entretanto, a realidade que a aerbica}\par\pard\li0\ri0\sl-346
\slmult0 \fs16\cf0\f1\charscalex100 {no s uma parte importante do trabalho}
\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {fsico para perda
de peso como tambm do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {aumento da massa muscular. Sei que voc}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {pode achar difcil acreditar nisso, mas posso}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {explicar.}\par\pard\li20
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Uma pesquisa realizada pela
Universidade}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de W
isconsin dividiu 30 homens sem}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsx
n6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0
\fs20\cf0\f1\charscalex100 {condicionamento fsico em dois grupos. O}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {primeiro seguiu um programa
de treino com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {peso
s trs dias por semana, e o segundo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {tambm, mais 50 minutos de bicicleta. Aps}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {10 semanas, foi comprovado que o exercc
io}\par\pard\li0\ri0\sl-333\slmult0 \*\tx573\*\tx1773\*\tx2493\*\tx3586\*\tx4293
\fs22\cf0\f1\charscalex100 {na }\tab \fs20\cf0\f1\charscalex100 {bicicleta }\tab
\fs22\cf0\f1\charscalex100 {no }\tab \fs20\cf0\f1\charscalex100 {apenas }\tab \f
s22\cf0\f1\charscalex100 {no }\tab \fs20\cf0\f1\charscalex100 {tinha}\par\pard\li
0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {atrapalhado o aumento da ma
ssa muscular}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {ou d
a fora, como os homens que tinham}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {pedalado alm de treinar com pesos}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {realmente apresentavam crescimento das
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {coxas maior do que
os do outro grupo. Outra}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {pesquisa, feita pela Universidade de Calgary,}\par\pard\li0\ri0\sl-333\sl
mult0 \fs16\cf0\f1\charscalex100 {constatou que o treino aerbico diminui os
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nveis de miostati
na, uma protena que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {limita o crescimento muscular.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {Em suma, quando realizada corretamente,}\par\pard\li0\ri0\sl-34
6\slmult0 \fs20\cf0\f1\charscalex100 {a atividade aerbica de fato ajuda a}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aumentar o volume mu
scular e deveria fazer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {regularmente parte de seus exerccios de}\par\pard\sect\sectd\sbkpage\pgw
sxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl
-226\slmult0 \fs18\cf0\f1\charscalex100 {rotina, quer voc esteja num trabalh
o fsico}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {de aumento
, reduo ou manuteno. No}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {entanto, se for feito de modo incorreto, o}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {exerccio aerbico pode comprometer o}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {crescimento de sua muscul
atura...}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs14\cf0\f0\charscalex100\b
{O PIOR ERRO DE AERBICA QUE VOC PODE}\b0 \par\pard\li200\ri0\sl-306\slmult0 \fs14
\cf0\f0\charscalex100\b {COMETER}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf
0\f1\charscalex100 {O pior erro de aerbica que vejo os}\par\pard\li0\ri0\s
l-346\slmult0 \fs16\cf0\f1\charscalex100 {homens cometendo fazerem esse tip
o de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {atividade an
tes ou depois de levantar peso.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {Esse um erro que pode comprometer}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {seriamente seus ganhos de fora e}\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {musculatura. Por qu?}\pa

r\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Alguns pesquisadore

s da Universidade}\par\pard\li0\ri0\sl-333\slmult0 \*\tx880\*\tx2520\*\tx3306\
*\tx4373\fs18\cf0\f1\charscalex100 {RMIT }\tab \fs18\cf0\f1\charscalex100 {traba
lharam }\tab \fs20\cf0\f1\charscalex100 {com }\tab \fs18\cf0\f1\charscalex100 {a
tletas }\tab \fs20\cf0\f1\charscalex100 {bem}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {treinados em 2009 e descobriram que}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u8220Xcombinar exerccios d
e resistncia e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {exe
rccios aerbicos na mesma sesso pode}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6
613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \f
s20\cf0\f1\charscalex100 {corromper os genes do anabolismo\uc1\u8221X. Em}\
par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {termos leigos, ess
es cientistas descobriram}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {que combinar treinos de resistncia com}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {treinos de fora envia \uc1\u8220Xsinais confusos
\uc1\u8221X para}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {os
msculos. A atividade aerbica antes de}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {um treino de fora suprimia hormnios}\par\pard\li0\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {anablicos como o IGF-1 e o MGF,
e fazer}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {aerbica
depois de treinar fora aumentava}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {a lacerao do tecido muscular.}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Alm desse estudo, h outros dois fatores}\par\pard\li0\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que devemos levar em conta.
Antes de um}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {trein
o com levantamento de pesos, uma}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {atividade aerbica consome a energia e}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {torna muito mais difcil um treino
pesado;}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {depois de
uma sesso de levantamento de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {peso, a atividade aerbica adia mais ainda o}\par\pard\li0\ri0\sl-3
46\slmult0 \fs16\cf0\f1\charscalex100 {momento de sua refeio ps-treino, o que
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acelera o catabo
lismo. Sendo assim, como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {fazer corretamente a atividade aerbica?}\par\pard\sect\sectd\sbkpage\pgw
sxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\li200\ri0\
sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-320\slmult0 \fs18\cf0\f0\charscal
ex100\b {OS TRS MANDAMENTOS DA ATIVIDADE}\b0 \par\pard\li200\ri0\sl-306\slmul
t0 \fs16\cf0\f0\charscalex100\b {AERBICA}\b0 \par\pard\li200\ri0\sl-346\slmult0 \
fs20\cf0\f1\charscalex100 {Quer voc esteja fazendo exerccios}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aerbicos por motivo de sade, porque go
sta}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ou para ajudar
a perder gordura, veja agora}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {como impedir que esse estilo de trabalho}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {fsico atrapalhe seu programa de aument
o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {da massa muscular
.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li200\ri0\sl-253\slmult0 \fs20\cf0\f0\charscalex100\b {1. Faa
a atividade aerbica 3-5 vezes}\b0 \par\pard\li400\ri0\sl-333\slmult0 \fs24\cf0\f
0\charscalex100\b {por semana, com base em suas}\b0 \par\pard\li400\ri0\sl333\slmult0 \fs24\cf0\f0\charscalex100\b {metas.}\b0 \par\pard\li200\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0
\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {Se voc est querendo aumentar a}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {musculatura, recomend
o 3 dias de atividade}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {aerbica por semana. Algumas pesquisas}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {demonstraram que isso suficiente para}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {estimular o crescimento muscula
r e tambm}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn
13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100

{minimizar o acmulo de gordura.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\

charscalex100 {Muitos homens acham necessrio fazer}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {uma atividade aerbica para chegar }\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {categoria dos \uc1\u8220
Xsupermagros\uc1\u8221X (8% e menos)}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {porque voc s pode cortar at esse nvel de}\par\pard\li0\ri0\sl-3
33\slmult0 \fs16\cf0\f1\charscalex100 {calorias antes de comear a perder fo
ra e}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {msculos. Eu,
por exemplo, tenho de fazer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {uma atividade aerbica que fique abaixo de}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {10%, porque simplesmente no posso cortar}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mais calorias sem me sen
tir pssimo.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Entret
anto, h aqueles que no precisam}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {se incomodar. Eles apenas regulam as}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {calorias e ficam to magros quanto}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quiserem. Isso realmen
te s uma questo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de g
entica e de fisiologia individual. Voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {vai descobrir a qual categoria pertence}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {quando realmente fizer um p
rograma de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {reduo, m
as, de todo modo, deve planejar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {fazer algum trabalho aerbico de 4 a 5 vezes}\par\pard\sect\sect
d\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pa
rd\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {na semana para facilita
r sua perda de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {g
ordura.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b
{2. Faa uma atividade aerbica como}\b0 \par\pard\li400\ri0\sl-333\slmult0 \*\
tx1520\*\tx2213\*\tx3680\*\tx4386\fs22\cf0\f0\charscalex100\b {treino }\b0 \tab
\fs26\cf0\f0\charscalex100\b {de }\b0 \tab \fs22\cf0\f0\charscalex100\b {interva
lo }\b0 \tab \fs26\cf0\f0\charscalex100\b {de }\b0 \tab \fs24\cf0\f0\charscalex1
00\b {alta}\b0 \par\pard\li400\ri0\sl-333\slmult0 \fs26\cf0\f0\charscalex100\b {
intensidade (TIAI), de 20 a 30}\b0 \par\pard\li400\ri0\sl-346\slmult0 \fs22
\cf0\f0\charscalex100\b {minutos por sesso.}\b0 \par\pard\li200\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-24
0\slmult0 \fs18\cf0\f1\charscalex100 {Longas sesses de atividade aerbica de}\
par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {baixa intensidade
tendem a surtir um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {impacto negativo no crescimento de sua}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {musculatura e queimam relativamente}\par\pard\li0
\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {poucas calorias, o que faz
com que sejam}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ine
ficazes em seu propsito de perder}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {gordura.}\par\pard\li200\ri0\sl-333\slmult0 \*\tx1533\*\tx242
6\*\tx2973\*\tx4373\fs20\cf0\f1\charscalex100 {Pesquisas }\tab \fs20\cf0\f1\char
scalex100 {como }\tab \fs22\cf0\f1\charscalex100 {as }\tab \fs20\cf0\f1\charscal
ex100 {realizadas }\tab \fs22\cf0\f1\charscalex100 {pela}\par\pard\li0\ri0\sl-34
6\slmult0 \*\tx1706\*\tx2666\*\tx3453\fs20\cf0\f1\charscalex100 {Universidade }\
tab \fs20\cf0\f1\charscalex100 {Laval, }\tab \fs22\cf0\f1\charscalex100 {pela }\
tab \fs20\cf0\f1\charscalex100 {Universidade}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {Estadual do Leste do Tennessee, pelo Baylor}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {College of Medicine e pel
a Universidade}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\m
argrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charsc
alex100 {Estadual da Flrida tm demonstrado que}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {sesses mais curtas e de alta intensidade,}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {por outro lado, no
s causam menos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {la

ceraes musculares do que atividades}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0

\f1\charscalex100 {aerbicas extensas de baixa intensidade,}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {como queimam mais calorias e est
imulam}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {mais perda d
e gordura. Portanto, recomendo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {que todas as suas atividades aerbicas}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {sejam norteadas como TIAI e que as sesses}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {durem entre 20 e 30
minutos. Veja como a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {coisa funciona:}\par\pard\li466\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li4
66\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-253\slmult0 \fs22\cf0\f1\c
harscalex100 {\uc1\u8226X voc comea o treino com 2-3}\par\pard\li640\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {minutos de aquecimento de baixa}\pa
r\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {intensidade;}\par\pa
rd\li466\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8226X depois, d
urante 1 minuto, acelera ao}\par\pard\li640\ri0\sl-346\slmult0 \fs20\cf0\f1\
charscalex100 {mximo;}\par\pard\li466\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex1
00 {\uc1\u8226X agora, desacelera e entra num}\par\pard\li640\ri0\sl-333\s
lmult0 \fs22\cf0\f1\charscalex100 {perodo de recuperao de baixa}\par\pard\sect\
sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn4
0\pard\li640\ri0\sl-226\slmult0 \*\tx2266\*\tx3493\*\tx4026\fs20\cf0\f1\charscal
ex100 {intensidade }\tab \fs20\cf0\f1\charscalex100 {durante }\tab \fs26\cf0\f1\
charscalex100 {1 }\tab \fs20\cf0\f1\charscalex100 {minuto,}\par\pard\li640\ri0\s
l-346\slmult0 \fs20\cf0\f1\charscalex100 {aproximadamente;}\par\pard\li466\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8226X voc deve repetir esse
ciclo de dar o}\par\pard\li640\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100
{mximo e fazer um intervalo de}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {recuperao durante 20-30 minutos.}\par\pard\li466\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {\uc1\u8226X os ltimos 2-3 minutos voc usar}
\par\pard\li640\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {para desacelerar
num ritmo de baixa}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {intensidade.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1\char
scalex100 {Voc pode aplicar o estilo TIAI a todo tipo}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {de atividade aerbica que faz normalmente.}\par\
pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Pode, por exemplo, sa
ir para a rua e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{caminhar e depois correr, pode pular corda,}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {ou usar a bicicleta de assento reclinado.}\par\p
ard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f0\charscalex100\b {3. Faa um i
ntervalo de vrias horas}\b0 \par\pard\li400\ri0\sl-346\slmult0 \fs20\cf0\f0\ch
arscalex100\b {entre as sesses de aerbica e de}\b0 \par\pard\li400\ri0\sl-33
3\slmult0 \fs24\cf0\f0\charscalex100\b {treino com pesos.}\b0 \par\pard\sect\sec
td\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn13\p
ard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Voc j sabe por que precis
a distanciar os}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {doi
s tipos de sesso de treinamento, mas}\par\pard\li0\ri0\sl-346\slmult0 \fs18
\cf0\f1\charscalex100 {infelizmente a pesquisa no incluiu uma}\par\pard\li0\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {recomendao a respeito de quanto
tempo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {deve durar
esse intervalo.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {E
u experimentei vrios tamanhos de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {intervalo e descobri que um mnimo de 2 a 3}\par\pard\li0\ri0\sl346\slmult0 \fs20\cf0\f1\charscalex100 {horas parece ser o melhor. Em tese, quan
to}\par\pard\li0\ri0\sl-333\slmult0 \*\tx866\*\tx1920\*\tx2773\*\tx3986\fs20\cf0
\f1\charscalex100 {mais }\tab \fs20\cf0\f1\charscalex100 {tempo }\tab \fs20\cf0\
f1\charscalex100 {voc }\tab \fs20\cf0\f1\charscalex100 {esperar, }\tab \fs20\cf0\
f1\charscalex100 {melhor.}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {Atualmente fao um intervalo de 14 horas}\par\pard\li0\ri0\sl-333\slm

ult0 \fs18\cf0\f1\charscalex100 {entre treinar com pesos e fazer exerccios}

\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aerbicos porque cost
umo levantar pesos de}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex10
0 {manh bem cedo, e por volta das 21h30 }\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {que fao o treino aerbico.}\par\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {T
reinar com pesos maiores no}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charsc
alex100 {trabalho de reduo}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn200\margbsxn26\pard\li200\ri0\sl-226\slmult0 \*\tx212
0\*\tx2573\*\tx3306\*\tx4573\fs20\cf0\f1\charscalex100 {Provavelmente }\tab \fs2
6\cf0\f1\charscalex100 {o }\tab \fs22\cf0\f1\charscalex100 {pior }\tab \fs20\cf0
\f1\charscalex100 {conselho }\tab \fs22\cf0\f1\charscalex100 {de}\par\pard\li0\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {atividade fsica que j ouvi algum
dar }\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pessoa que
est tentando emagrecer que}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\cha
rscalex100 {ela treine com pesos menores para poder}\par\pard\li0\ri0\sl-3
33\slmult0 \fs22\cf0\f1\charscalex100 {\uc1\u8220Xrealmente enxugar\uc1\u8221X.
Isso est 100%}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {er
rado. Em comparao com pesos maiores,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {os pesos menores no ajudam a queimar}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {mais gordura. Eles realmente no \uc1\u8220
Xmostram}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {os estria
mentos\uc1\u8221X. No deixam voc com as}\par\pard\li0\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {veias saltadas. No fundo, so somente uma}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {verdadeira perda de tempo.}\p
ar\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Fazer um treino pes
ado ESPECIALMENTE}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {i
mportante quando voc est num trabalho}\par\pard\li0\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {de reduo porque assim que voc ir}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {preservar sua musculatura: voc estar}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {forando seu corpo a
manter a massa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
muscular porque continua sobrecarregando-}\par\pard\li0\ri0\sl-346\slmult0 \f
s26\cf0\f1\charscalex100 {o.}\par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f1\cha
rscalex100 {Por isso, treine pesado e continue}\par\pard\sect\sectd\sbkpage
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri
0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {tentando aumentar sua fora. A maiori
a dos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {homens passa
por uma queda inicial de fora}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {quando troca de tipo de trabalho, de}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {aumento para reduo de peso, mas sempre}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {consegui aumentar minha f
ora de novo,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {inclu
sive por mais que eu trabalhe para}\par\pard\li0\ri0\sl-346\slmult0 \fs20\
cf0\f1\charscalex100 {reduzir a gordura.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Em suma}\par
\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs16
\cf0\f1\charscalex100 {Esses so os elementos fundamentais do}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {programa de treinamento que pr
oponho}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {neste livro
. muito provvel que para voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {se trate de uma nova abordagem ao}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {levantamento de peso e, se for esse o caso,}\
par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {talvez tenha ficado
empolgado.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Daqui
a pouco voc ir desfrutar de um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {espetacular aumento de sua massa muscular}\par\pard\sect\sectd\
sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn666\par

d\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {fazendo treinos relativam

ente curtos e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {est
imulantes que rendem resultados com os}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {quais os outros s podem sonhar.}\par\pard\sect\sectd\sbkpage\
pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn66\pard\li2146\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pa
rd\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li2146\ri0\sl-533\slmult0 \fs44\cf0\f1\charscalex100 {19}
\par\pard\li1013\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1013\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li1013\ri0\sl-386\slmult0 \fs34\cf0\f1\charscalex100 {CONHEA
SEUS}\par\pard\li786\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {CRIADORES: T
RS}\par\pard\li880\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {EXERCCIOS QUE}\p
ar\pard\li253\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex100 {CONSTROEM UM CORPO}
\par\pard\li1800\ri0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {TIMO}\par\pard\li
0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs16\cf0
\f1\charscalex100 {A MAIORIA DOS HOMENS}\fs22\cf0\f1\charscalex100 { treina
de modo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {imprprio.
Nos movimentos de supino,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613
\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18
\cf0\f1\charscalex100 {quando esto deitados no banco, param 15}\par\pard\li
0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {cm ou mais acima do peito
dizendo que }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1
\u8220Xmelhor para os ombros\uc1\u8221X. Carregam vrias}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {anilhas e ento agacham 30 cm ou 60 cm e}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ficam novamente e
m p, porque \uc1\u8220Xno}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {querem forar os joelhos\uc1\u8221X. Encurvam as}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {costas quando realizam o levantamen
to}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {terra porque a
ssim conseguem \uc1\u8220Xrealmente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {treinar pesado\uc1\u8221X e depois disso afundam}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {muito a curvatura lombar c
om o peso no alto}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {p
ara \uc1\u8220Xforar com tudo\uc1\u8221X.}\par\pard\li200\ri0\sl-346\slmult0 \fs1
8\cf0\f1\charscalex100 {Bom, no s fazer os movimentos de modo}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {imprprio compromete os ganhos como abre}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a porta para div
ersas leses. Repeties a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {meio caminho com pesos grandes, com o}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {sujeito deitado no banco, foram os ombros}\par\pard
\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols3\colno1\co
lw1320\colsr-0\colno2\colw1946\colsr-0\colno3\colw1653\pard\li0\ri0\sl-346\slmul
t0 \fs22\cf0\f1\charscalex100 {de }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20
\cf0\f1\charscalex100 {maneira }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf
0\f1\charscalex100 {desnecessria.}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6
613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {Semiagachamentos de fato prejudicam os}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {joelhos, enquanto um movimento completo}\par\pard
\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd
\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\par
d\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {com pesos suportveis real
mente fortalece}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {es
sa articulao. Repeties com as costas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {curvas e acentuao da lordose no}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {levantamento terra s uma tremenda}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {leso esperando para se inst
alar.}\par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {Por outro

lado, se voc treinar com}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\chars

calex100 {levantamento de peso do modo apropriado,}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {realizando os movimentos em toda a su
a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {amplitude, ter o
benefcio de pleno}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{desenvolvimento de seus msculos, ganhos}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {consistentes e ausncia de leses e de dores}\par\pard\li0
\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {desnecessrias.}\par\pard\li200\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Sendo assim, vejamos quais so as for
mas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {adequadas de ex
ecuo de alguns exerccios}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {fundamentais que voc far como parte do}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {meu programa.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscalex100 {Agachamento}
\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margts
xn173\margbsxn26\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-3
46\slmult0 \fs20\cf0\f1\charscalex100 {Qualquer pessoa na academia que faz}
\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {imediatamente o a
gachamento de modo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{apropriado tem todo o meu respeito, seja}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {qual for o peso que estiver usando.}\par\pard\li20
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Infelizmente, so pouqussimas as p
essoas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que de fat
o fazem esse movimento do jeito}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\
f1\charscalex100 {certo. O erro mais comum, naturalmente, }\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {executar repeties parciais no abaixand
o o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {corpo at que
os quadris desam abaixo do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {nvel dos joelhos. Agachamentos curtos}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {provocam toda sorte de problemas de}\par\p
ard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {joelho, especialmente q
uando feitos com}\par\pard\li0\ri0\sl-333\slmult0 \*\tx960\*\tx2253\*\tx2866\*
\tx3840\*\tx4600\fs18\cf0\f1\charscalex100 {pesos }\tab \fs18\cf0\f1\charscalex1
00 {maiores, }\tab \fs20\cf0\f1\charscalex100 {ao }\tab \fs18\cf0\f1\charscalex1
00 {passo }\tab \fs20\cf0\f1\charscalex100 {que }\tab \fs24\cf0\f1\charscalex100
{os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {agachamentos
adequados na realidade}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {fortalecem os msculos de sustentao do}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {joelho e previnem leses.}\par\pard\li200\ri0\sl-346\sl
mult0 \fs18\cf0\f1\charscalex100 {Quando realizado do modo correto, o}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {agachamento um exercci
o seguro e}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\marg
rsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscale
x100 {incrivelmente poderoso que voc acabar}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {adorando fazer por causa de todos os}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {benefcios que oferece ao corpo
todo.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {
POSTURA PARA O AGACHAMENTO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\c
harscalex100 {Sempre faa o agachamento num suporte}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {para agachamento com os pinos/barras de
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {segurana ajustados
em torno de 15 cm}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {abaixo da altura da barra no fim da}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {repetio (que voc saber o que em um}\par\pard\li
0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {instante). Faa isso, mesmo que v
oc tenha}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {um parceiro
acompanhando-o.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
Posicione a barra no suporte de modo que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\

cf0\f1\charscalex100 {ela atravesse a parte superior do seu tronco.}\par\pard\li

0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Pode parecer que est um pouco ba
ixo, mas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 { melhor que
fique um pouco mais baixo do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {que voc ser obrigado a ficar na ponta do p}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {para tirar um peso grande do suporte.}\par\pard
\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Fique de frente para a bar
ra para poder se}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\
margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \*\tx1120\*\tx2413
\*\tx3053\*\tx4173\fs20\cf0\f1\charscalex100 {afastar }\tab \fs20\cf0\f1\charsca
lex100 {andando }\tab \fs22\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1\charscal
ex100 {costas. }\tab \fs20\cf0\f1\charscalex100 {Nunca}\par\pard\li0\ri0\sl-346\
slmult0 \fs18\cf0\f1\charscalex100 {movimente a barra para fora e para fr
ente,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pois tentar
recoloc-la no suporte andando}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {de costas muito perigoso.}\par\pard\li200\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {Fique debaixo da barra e afaste os}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {calcanhares na mesma largura de
seus}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ombros com
os dedos dirigidos para fora}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {num ngulo de 30, aproximadamente (ou}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {seja, o p direito no ponteiro da 1 hora e o}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {esquerdo, no das
11 horas; isso ajuda a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {visualizar a posio dos ps).}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1
\charscalex100 {Quando estiver pronto para retirar a barra}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {do suporte, aproxime as escpulas, tension
e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {firmemente o alto
das costas, erga o peito e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {endireite a coluna lombar. Coloque a barra}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {abaixo do osso no alto das escpulas,
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {solidamente encaix
ada no alto dos msculos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {das costas e na faixa posterior dos deltoides.}\par\pard\li200\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {Agarre a barra com pouca abertura dos}\p
ar\pard\sect\sectd\sbkpage{\shp
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}}}}\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn66\pard\li
0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {braos, porque isso ajuda a mante
r a tenso}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {no alto
das costas. Coloque os polegares}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {sobre a barra. Veja essa imagem:}\par\pard\li200\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
00\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs16\cf0\f1\charscalex100 {Observ
e como todo o peso est apoiado}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {nas costas e nada nas mos. Isso }\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {importante. Pegar a barra com os braos}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {afastados como fa
zem quase todas as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {pessoas diminui a tenso da musculatura}\par\pard\li0\ri0\sl-346\slmult0 \
fs16\cf0\f1\charscalex100 {das costas que fornece um apoio crucial ao}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {peso, e essa maior abe
rtura das mos acaba}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
transferindo a carga para a coluna. No}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {copie o movimento dessas pessoas.}\par\pard\sect\sectd\
sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard
\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 { possvel que no comeo es
sa postura}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {parea u
m pouco estranha e voc talvez}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\
charscalex100 {tenha de alongar os ombros para conseguir}\par\pard\li0\ri0
\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {colocar as mos na posio adequada.
Mas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seja o que
fizer, NO coloque a barra na}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {nuca!}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {Se voc realmente no conseguir trabalhar}\par\pard\li0\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {com a barra assim to baixa, no incio,}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {porque seus ombros no esto flexveis,

tudo}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {bem. Coloque

a barra o mais perto possvel}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {dessa posio e, com a continuidade do}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {treino, tenha como objetivo alcanar ess
a}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {posio ideal. Desd
e que voc no sinta a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {barra apoiada em seu pescoo, nem que}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {suas mos estejam aguentando o peso, est}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {tudo bem.}\par\pard\li200\ri0\sl213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200
\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {MOVIMENTO DE AGACHAR}\b0 \par\
pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Assim que tiver tirado
a barra do suporte,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\c
harscalex100 {d um ou dois passos para trs e assuma a}\par\pard\li0\ri0\sl-346\slm
ult0 \fs18\cf0\f1\charscalex100 {postura adequada para o agachamento,}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {como descrevemos acima
(calcanhares}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {afast
ados na mesma largura dos ombros,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {dedos virados para fora).}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Mire um ponto no cho a mais ou menos 2}\par\pard\li0
\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {metros de onde voc est e fiq
ue com seu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {olhar
fixo nele durante toda a srie. No}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {olhe para o teto, como algumas pessoas}\par\pard\sect\
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ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {aconselham, }\par\column\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {porque }\par\column\pard\li0\ri0
\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {isso }\par\column\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {estraga}\par\pard\sect\sectd\sbknone\pgwsx
n5040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {completamente a postura e torna quase}\par\pard\li0\ri0\sl346\slmult0 \fs20\cf0\f1\charscalex100 {impossvel chegar posio adequada}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {embaixo, alm de impedir
o movimento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {adequ
ado dos quadris e tirar o peito do}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {posicionamento correto, e ainda causar uma}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {leso no pescoo.}\par\pard\li200\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Agora voc est pronto para comear
o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {movimento de ag
achar. Voc o executar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {descendo as ndegas at embaixo enquanto}\par\pard\sect\sectd\sbknone\pgwsxn5040
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\cf0\f1\charscalex100 {mantm o peito erguido e as costas retas e}\par\pard\li0\ri
0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {tensionadas.}\par\pard\li200\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {Muitas pessoas tm a tendncia de querer}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {transferir a carga
para os quadrceps}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{conforme o agachamento continua at}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {embaixo. Um modo de fazer isso }\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {deslizando os joelhos para frente, o
que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pode causar
dores e problemas muito}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {esquisitos. Uma boa regra prtica :}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {qualquer eventual movimento dos joelhos}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para frente deve ocorrer
na primeira tera}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {
parte da descida, e os joelhos no devem}\par\pard\li0\ri0\sl-333\slmult0 \

fs18\cf0\f1\charscalex100 {avanar alm da linha dos dedos. Assim que}\par\pard\li0\

ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {os joelhos deixam de ser um
empecilho e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {esto
bem posicionados, o movimento de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {agachar se torna uma queda reta dos}\par\pard\li0\ri0\sl
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\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {em linha reta.}\par
\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {O fim do agachamento
aquele ponto em}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\m
argrsxn13\margtsxn146\margbsxn373\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\chars
calex100 {que os quadris esto atrs e um pouco mais}\par\pard\li0\ri0\sl-346\slmult
0 \fs16\cf0\f1\charscalex100 {baixos do que as patelas (o que obriga o}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fmur a ficar um pouco
mais abaixo do que a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {linha paralela ao cho), os joelhos esto}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {apenas um pouco alm da linha dos dedos e}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {apontando na mesma direo que
os ps}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {(em um ngul
o aproximado de 30 para}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {fora, no para dentro), e as costas esto to}\par\pard\li0\ri0\sl-333\slmult0
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li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {coloca a barra em linha sobre
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ar\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Eu sei que um pouco
difcil de visualizar,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {por isso temos esse diagrama simples para}\par\pard\li0\ri0\sl-333\slmu
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\cf0\f1\charscalex100 {Como voc pode ver, a barra est baixa}\par\pard\li0\r
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rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {fmur est levemente abaixo
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a ao cho, os ps esto bem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {plantados no cho e os joelhos se encontram}\par\pard\li0\ri0\sl-333\slmu
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calex100 {postura sem a barra, para realmente sentir}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {como seu corpo deve ficar. Se no e
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0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Se voc sentir que precisa posic
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}}}}\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn666\margbsxn40\pard\li
200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li200\ri0\sl-306\slmult0 \fs22\cf0\f1\charscalex100 {No pense em mai
s nada alm de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {mov
imentar os quadris em linha reta para}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {cima e assim executar o movimento do}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {modo correto. Mantenha o peito l
evantado e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {as cost
as retas: no deixe que se}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {arredondem.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
00\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\c
harscalex100\b {DICAS PARA O AGACHAMENTO}\b0 \par\pard\li200\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {Inspire fundo para comear a primeira}\par\pard\s
ect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margb
sxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {repetio, quando esti
ver em p, totalmente}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{ereto e na postura inicial, e segure o flego}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {tensionando o tronco inteiro. No expire}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {totalmente durante a srie.
Voc pode}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {segurar
completamente o ar ou expirar um}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {pouco (talvez 10% do ar que est}\par\pard\li0\ri0\sl-346
\slmult0 \fs16\cf0\f1\charscalex100 {segurando) quando estiver se erguendo
em}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {cada repetio, e
ento inspirar novamente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {em cima.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {No
faa o agachamento na barra guiada,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {porque a amplitude fixa de movimento ir}\par\pard\li0\ri0\s
l-346\slmult0 \*\tx1386\*\tx2053\*\tx3373\*\tx3906\fs18\cf0\f1\charscalex100 {im
pedi-lo }\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\charscalex100 {e
xecutar }\tab \fs24\cf0\f1\charscalex100 {o }\tab \fs18\cf0\f1\charscalex100 {ex
erccio}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {corretamente
e pode lesionar seus joelhos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {Se suas costas comearem a se arredondar}\par\pard\li0\ri0\sl-333\slm
ult0 \fs16\cf0\f1\charscalex100 {quando voc estiver embaixo, porque os}\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {msculos das panturrilh
as esto muito}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {tens
os. Alongue esses msculos todo dia}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {(mas no antes de levantar peso, pois as}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pesquisas tm mostrado que isso tir
a a fora}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
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{e inclusive aumenta o risco de leses) e,}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {conforme eles forem cedendo, voc ir}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perceber que consegue manter
as costas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {retas
durante todo o movimento de elevao}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {do peso.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {No coloque os ps retos para frente, uma}\par\pard\li0\ri0\sl-346\slmult0 \fs
16\cf0\f1\charscalex100 {vez que isso impe um esforo aos joelhos.}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Quando a postura fica ma

is aberta, o corpo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10

0 {naturalmente quer que os ps fiquem}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {paralelos s coxas. Ao girar os ps para}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dentro, voc d torque aos joel
hos e,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {quando esto
com a carga do peso e do}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {agachamento profundo, podem ocorrer}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {leses nessa articulao.}\par\pard\li200\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {Voc pode comear o movimento de}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {subida criando um pequeno
\uc1\u8220Xbalano\uc1\u8221X ainda}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {enquanto est o mais baixo possvel, pois os}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {tendes da panturrilha, os glteos e o
s}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {msculos da viril
ha se alongam ao mximo}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\mar
glsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0
\f1\charscalex100 {de sua amplitude natural. No pare ao final}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {do movimento, mas, em vez disso
, use esse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mnimo ba
lano para iniciar o impulso de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {subida.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {Se voc est tendo dificuldade em manter}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {os joelhos ligeiramente virados para fora}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {durante o levantamento do p
eso, use pouco}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {peso
, ou nenhum peso, e agache com os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {dedos afastados do cho e com o peso todo}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {lanado nos calcanhares. Com isso, voc no
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ter sada a no ser apo
ntar os joelhos para}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{fora. Repita isso algumas vezes e depois}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {desloque o peso para o meio dos ps e faa}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mais algumas vezes, prestando
ateno aos}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {joelhos. R
epita esse procedimento at ficar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {perfeito.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\chars
calex100 {No use a postura agachada aberta do}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {levantamento de muito peso a menos que}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {esteja fazendo justa
mente esse trabalho.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margls
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\charscalex100 {Essa postura de fato permite a elevao de}\par\pard\li0\ri0\
sl-346\slmult0 \fs20\cf0\f1\charscalex100 {mais peso, mas reduz o papel do
s}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {quadrceps.}\par\pa
rd\li200\ri0\sl-333\slmult0 \*\tx933\*\tx2026\*\tx2786\*\tx3906\*\tx4600\fs20\cf
0\f1\charscalex100 {No }\tab \fs18\cf0\f1\charscalex100 {agache }\tab \fs20\cf0\f
1\charscalex100 {com }\tab \fs18\cf0\f1\charscalex100 {suporte }\tab \fs20\cf0\f
1\charscalex100 {sob }\tab \fs24\cf0\f1\charscalex100 {os}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {calcanhares (do tipo que costuma ser usad
o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {para compensar
a falta de flexibilidade dos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {tendes da panturrilha). Em vez disso,}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {agache do modo como descrevemos neste}
\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {captulo e trabalhe
no sentido de conseguir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {chegar cada vez mais embaixo, alongando a}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {musculatura posterior da perna. Se no}\par\
pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {desistir, voc chega l.}\pa
r\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs2

6\cf0\f1\charscalex100 {Supino reto}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0

\par\pard\li200\ri0\sl-413\slmult0 \fs22\cf0\f1\charscalex100 {Fazer muitos ex
erccios de supino }\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{sinnimo de ser viril e forte. Quando um}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {sujeito quer avaliar a condio fsica geral de}\par\pard\
sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\marg
bsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {algum ele provav
elmente vai perguntar:}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscale
x100 {\uc1\u8220Xquanto voc puxa no supino?\uc1\u8221X.}\par\pard\li200\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {O desejo de puxar muito peso no sup
ino}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {costuma favorec
er muitos erros: no trazer o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {peso at embaixo, afundar demais as costas,}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {encurvar os ombros, abrir os cotovelos como}\par
\pard\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {asas e vrios outros.
Todo dia eu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {lite
ralmente vejo essas coisas e ento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {costumo fazer algum comentrio sobre como}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {a forma imprpria de realizar um movimento
}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {com pesos grande
s o caminho para uma}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {leso.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Mas e
nto, voc me pergunta, como que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {se trabalha adequadamente o supino?}\par\pard\li200\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213
\slmult0 \fs16\cf0\f0\charscalex100\b {POSTURA PARA TRABALHO NO SUPINO}\b0 \par\
pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Um trabalho forte c
om pesos no banco}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{comea com uma base forte. E uma base}\par\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {forte exige a postura certa.}\par\pard\sect\sectd\sbkp
age\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li2
00\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Aperte as escpulas uma cont
ra a outra}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {antes
de entrar na posio de elevao e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {mantenha as costas tensionadas e para}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {baixo durante todo o levantamento.}\par\p
ard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Suas costas devem es
tar levemente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {afun
dadas antes do levantamento e durante.}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {O espao entre a coluna lombar e o banco}\par\pard\li0
\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {deve ser suficiente apenas p
ara caber o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {punho
, e nada mais.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Er
ga o peito como se quisesse mostr-lo}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {para algum e mantenha-o nessa posio}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {durante toda a elevao.}\par\pard\li200\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Se suas mos estiverem muito prx
imas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {na barra, vo
c perder fora. Se estiverem}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\chars
calex100 {muito afastadas, voc reduzir a amplitude}\par\pard\li0\ri0\sl-333\s
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\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerccio. A distncia
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ando voc trabalha com pesos maiores, }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
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0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {aumentar mais um pouco sua fora.}
\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Seus cotovelos
devem estar afastados do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {corpo num ngulo de 45 a 60 (ficando}\par\pard\li0\ri0\sl-333\slmult
0 \*\tx1040\*\tx2280\*\tx3293\*\tx4706\fs20\cf0\f1\charscalex100 {numa }\tab \fs
20\cf0\f1\charscalex100 {posio }\tab \fs20\cf0\f1\charscalex100 {entre }\tab \fs20
\cf0\f1\charscalex100 {paralelos }\tab \fs28\cf0\f1\charscalex100 {e}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {perpendiculares ao tronco).
Mantenha os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {cotov
elos \uc1\u8220Xenfiados para dentro\uc1\u8221X desse jeito}\par\pard\li0\ri0\sl
-346\slmult0 \fs16\cf0\f1\charscalex100 {o tempo todo. Abri-los como asas
submete}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {os ombros
a uma presso indevida. Essa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {imagem pode ajud-lo:}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6
613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\li200\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Apoie o
s ps firmemente no cho, com o}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {peso caindo sobre os calcanhares e afaste-os}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {bastante para os lados. A parte s
uperior de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sua pe
rna deve ficar paralela ao cho e a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {parte inferior ficar perpendicular (formando}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {um ngulo de 90), o que aumenta a fo
ra e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {impede que as c
ostas formem um arco muito}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {acentuado.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{No coloque os ps na ponta do banco,}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {eles devem ficar plantados no cho. Com os}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {joelhos para o alto sua posio
menos}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {estvel do q
ue na postura convencional, e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {ela no deve ser adotada em exerccios com}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {pesos maiores.}\par\pard\li200\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl
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}}}}\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li
0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {controlado em que a barra
trazida at}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {embaixo
, tocando o peito, para depois ser}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {empurrada para cima com exploso. A barra}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {deve seguir uma linha reta para subir
e para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {descer, sem
se desviar para o rosto ou para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {o umbigo.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {Essa imagem pode ajud-lo:}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li200\ri0\sl-320\slmult0 \fs18\cf0\f1\charscalex100 { c
omum a controvrsia sobre se melhor}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {descer a barra at o peito ou no. Muitos}\par\pard\sect\sect
d\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pa
rd\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {especialistas em condici
onamento fsico}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {afir
mam que no se deve baixar o peso alm}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {do ponto em que o antebrao fica paralelo}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ao cho, j que isso reduz a possibilida
de de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {lesionar os o
mbros. Essa recomendao no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {faz nenhum sentido.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscal
ex100 {Reduzir a amplitude do movimento apenas}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {reduz a eficcia do exerccio, e as leses no}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ombro associadas com o trabalho
no supino}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {so causa
das por problemas de tcnica de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {elevao, como encurvar o alto dos ombros}\par\pard\li0\ri0\sl
-346\slmult0 \fs20\cf0\f1\charscalex100 {ou abrir os cotovelos como asas.}\par\p
ard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {A possibilidade de u

ma leso ser}\par\pard\li0\ri0\sl-333\slmult0 \*\tx2120\*\tx3360\*\tx4053\fs20\cf

0\f1\charscalex100 {acentuadamente }\tab \fs20\cf0\f1\charscalex100 {reduzida }\
tab \fs22\cf0\f1\charscalex100 {(ou }\tab \fs20\cf0\f1\charscalex100 {mesmo}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {totalmente eliminada)
se voc mantiver a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{forma perfeita, e o movimento de grande}\par\pard\li0\ri0\sl-346\slmult0
\*\tx1466\*\tx2213\*\tx4093\fs18\cf0\f1\charscalex100 {amplitude }\tab \fs20\cf
0\f1\charscalex100 {lhe }\tab \fs18\cf0\f1\charscalex100 {proporcionar }\tab \fs1
8\cf0\f1\charscalex100 {melhor}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {desenvolvimento muscular tanto do peito}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {como dos ombros.}\par\pard\sect\sectd\sbkpa
ge\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\li20
0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-320\slmult0 \fs18\cf0\f0\ch
arscalex100\b {DICAS PARA O SUPINO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {Para ajudar a levar a barra em linha reta}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {para cima e para baixo,
olhe para o teto}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {durante o exerccio e veja a barra subindo,}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {parando em relao a algum detalhe do teto}\par\par
d\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {e depois descendo. Quand
o voc a trouxer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {d
e novo para cima, ela deve ocupar a}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {mesma posio em relao ao detalhe do}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {teto que voc isolou. No fique olhando pa
ra}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a barra enquanto
ela sobe e desce, pois isso}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\chars
calex100 {ir inevitavelmente alterar o ngulo da}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {subida e da descida.}\par\pard\li200\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {No deixe o peito afundar enquanto eleva}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e abaixa o peso e no
deixe que seus}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
ombros rolem para frente.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charsc
alex100 {Use as pernas como ncora no cho j que}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {isso transfere uma parte da fora para os}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quadris e as costas, ajuda
a manter a forma}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\
margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\chars
calex100 {certa de execuo e aumenta sua potncia.}\par\pard\li200\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {Mantenha as ndegas apoiadas no banco o}\par\pard\li0
\ri0\sl-333\slmult0 \*\tx1080\*\tx2040\*\tx2720\*\tx3560\fs18\cf0\f1\charscalex1
00 {tempo }\tab \fs18\cf0\f1\charscalex100 {todo. }\tab \fs20\cf0\f1\charscalex1
00 {Se }\tab \fs20\cf0\f1\charscalex100 {elas }\tab \fs18\cf0\f1\charscalex100 {
levantarem,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {provave
lmente o peso est excessivo.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {No balance a barra sobre o peito. Abaixe}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {a barra de maneira controlada, com todos os}\par
\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {msculos tensionados, d
eixe que toque o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{peito e ento erga a barra com mpeto.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {No force a parte de trs da cabea no}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {banco, pois isso forar o pescoo. Enquanto}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc estiver fazend
o esse exerccio, seu}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {pescoo se tensionar naturalmente, mas}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {no force mais ainda empurrando a nuca}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {para baixo.}\par\pard\li200\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Quando estiver abaixando o peso,
pense}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {no movimen
to seguinte, em que elevar a}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\c
harscalex100 {barra com exploso. Visualize essa segunda}\par\pard\li0\ri0\sl

-333\slmult0 \fs18\cf0\f1\charscalex100 {metade explosiva do exerccio o tempo tod

o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {e voc achar muit
o mais fcil controlar a}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\ma
rglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf
0\f1\charscalex100 {descida do peso, impedir que a barra oscile e}\par\pard\li0\
ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {at mesmo preparar seus msculos
para a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {presso imi
nente de elevar o peso. (A}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {propsito, essa uma boa tcnica para}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {todos os exerccios.)}\par\pard\li200\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {Remova a barra do suporte assim que}\p
ar\pard\li0\ri0\sl-346\slmult0 \*\tx986\*\tx1600\*\tx2746\*\tx3693\fs20\cf0\f1\c
harscalex100 {entrar }\tab \fs22\cf0\f1\charscalex100 {na }\tab \fs20\cf0\f1\cha
rscalex100 {postura }\tab \fs20\cf0\f1\charscalex100 {inicial }\tab \fs20\cf0\f1
\charscalex100 {(escpulas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {contradas e aproximadas, coluna lombar}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {ligeiramente afundada, peito projetado para}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a frente), travando os
cotovelos para fora}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1
00 {para retirar a barra dos ganchos e trazendo}\par\pard\li0\ri0\sl-346\
slmult0 \fs16\cf0\f1\charscalex100 {at a posio de trabalho com os cotovelos}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ainda travados. No t
ente trazer o peso para}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {baixo direto dos ganchos at o peito. No}\par\pard\li0\ri0\sl-333\slmul
t0 \fs16\cf0\f1\charscalex100 {afunde o trax nem relaxe as escpulas ao}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {remover a barra do supo
rte porque, se fizer}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{isso, voc encolher os ombros e afastar a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {barra.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {Preste ateno para concluir a ltima}\par\pard\sect\sectd\sbkpage\pgw
sxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl
-226\slmult0 \fs20\cf0\f1\charscalex100 {repetio antes de tentar reposicionar
a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {barra no suporte
. Muitos homens cometem o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {erro de trazer a barra na direo do rosto}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {quando esto subindo o peso na ltima}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {repetio, o que muito perig
oso (e se voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {errar
a repetio e a barra comea a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {descer?), alm de ser prejudicial para os}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {ombros. Empurre a barra para cima
numa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {linha reta, co
mo sempre, trave os cotovelos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {para fora e recoloque a barra no suporte at}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {que se encaixe no lugar devido e ento}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {abaixe para se fi
rmar nos ganchos (no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {tente achar os ganchos primeiro porque voc}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {pode no encontr-los logo).}\par\pard\li200\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\
sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {VARIAES DO SUPINO}\b0 \par\pard\li200
\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Uma parte do meu programa i
nclui a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {execuo de
duas variaes do supino: o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {movimento com mos aproximadas e o}\par\pard\sect\sectd\sbkpage\pgws
xn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl226\slmult0 \fs20\cf0\f1\charscalex100 {supino inclinado.}\par\pard\li200\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li20
0\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {SUPINO INCLINADO}\b0 \par\par
d\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Esse movimento envolve

intensamente os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {o

mbros e a parte superior dos peitorais;}\par\pard\li0\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {alm disso, um exerccio til para ser}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {includo em seu programa de treina
mento.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Quando re
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m, voc realizar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {um
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fs16\cf0\f0\charscalex100\b {SUPINO COM MOS APROXIMADAS}\b0 \par\pard\li200\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {Quando encurta a distncia entre su
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i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {movimento estiver totalmente em
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rscalex100 {equivalente a um dedo e tente de novo. Se}\par\pard\li0\ri0\
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0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Sempre comece com a barra no cho
, no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {nos ganchos de
segurana, nem no suporte.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {Seus ps devem ficar um pouco mais}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {prximos do que a largura dos ombros e os}\par
\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {dedos devem apontar
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r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pegada. A outra opo
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polegares passem rente das coxas.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f
1\charscalex100 {Dobre os joelhos at que a parte anterior}\par\pard\li0\ri
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d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {cotovelos devem estar co
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}
}}}}\pgwsxn5040\pghsxn6613\marglsxn306\margrsxn133\margtsxn666\margbsxn93\pard\l
i0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pa
rd\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li0\ri0\sl-226\slmult0 \fs14\cf0\f0\charscalex100\b {DICAS PARA O LEVAN
TAMENTO TERRA}\b0 \par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106
\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs22\cf0\f1\ch
arscalex100 {No comece com os quadris muito}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {embaixo. Lembre que a elevao do peso}\par\pard\
li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {desde o cho parte de uma posio q
ue no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 { a mesma da
que inicia o agachamento.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {Elevar o peso desde o cho depende de seus}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {quadris estarem num plano mais elevado do}\par\
pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {que a etapa final do aga
chamento.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Quando
estiver baixando o peso, se voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {flexionar os joelhos antes da hora vai bater}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {neles com a barra. Para evita
r isso, comece}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a de
scida primeiro lanando os quadris para}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {trs e no dobre os joelhos antes que a}\par\pard\li0\ri0
\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {barra chegue na frente deles.}\par\p
ard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Se voc comear o movimento
de elevao}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {da barra
com os cotovelos dobrados,}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn661
3\marglsxn106\margrsxn13\cols4\colno1\colw1573\colsr-0\colno2\colw1640\colsr-0\c
olno3\colw1493\colsr-0\colno4\colw213\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {acabar }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {forando }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {demais }\par\column\pard\li0\ri0\sl-333\slmult0 \fs28\cf0\f1\charscalex100
{e}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {desnecessariamente os bceps.
Mantenha os}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1306\*\tx2773\*\tx3920\*\tx47
06\fs18\cf0\f1\charscalex100 {cotovelos }\tab \fs18\cf0\f1\charscalex100 {estend

idos }\tab \fs18\cf0\f1\charscalex100 {durante }\tab \fs20\cf0\f1\charscalex100

{todo }\tab \fs26\cf0\f1\charscalex100 {o}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {movimento de elevao.}\par\pard\sect\sectd\sbknone\pgwsxn504
0\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn661
3\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \f
s20\cf0\f1\charscalex100 { m ideia fazer o levantamento terra}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {usando tnis com almofada de a
r ou}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {preenchimento
de gel, pois compromete a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {estabilidade, provoca perda de fora e}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {interfere na execuo da forma perfeita.}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Prefira tnis com so
las duras e rasas, como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {os da marca All Star.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\c
harscalex100 {Use calas compridas e meias de cano alto}\par\pard\li0\ri0\sl-333\s
lmult0 \fs16\cf0\f1\charscalex100 {no dia em que for praticar o levantame
nto}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {terra para pr
evenir ferimentos na pele da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {parte anterior das pernas. Raspar a pele}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {sobre o osso pode resultar de um
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {levantamento feit
o de forma imperfeita,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {mas, dependendo do comprimento dos}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {membros e do tipo de corpo, pode ser algo}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {inevitvel.}\par\pard\li
200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Ficar em p com pernas mui
to afastadas}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {ou c
om as mos muito distantes na barra}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {dificultar a execuo do movimento. A}\par\pard\sect\sectd\
sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard
\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {postura de realizao do lev
antamento de}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {peso
desde o cho tem pernas num ngulo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {mais fechado do que no agachamento, e as}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {mos precisam ficar logo ao lado de fora
das}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pernas.}\par\pa
rd\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {No se force a olhar
para cima enquanto}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{estiver trazendo a barra para cima.}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {Mantenha a cabea em posio neutra,}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {alinhada com a coluna.}\par\pard\li200\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Se voc comear a elevao do peso
com}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {os quadris m
uito baixos, transformar esse}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {exerccio em levantamento terra com pernas}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {estendidas, o que fora com mais presso a}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {coluna lombar e os msculos
da panturrilha.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {To
me cuidado para que os quadris abaixem}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {o suficiente, na posio inicial, mas sem}\par\pard\
li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {exagerar.}\par\pard\li200\ri0
\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Puxe a barra para cima tirandoa do cho}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {com toda
a exploso e rapidez que for}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn
6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \
fs20\cf0\f1\charscalex100 {possvel. Aplique toda a fora de que for}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {capaz, com a mxima velocidad
e que puder}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e, assi
m, voc conseguir elevar mais peso.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {Tente esmagar a barra com a fora das}\par\pard\li0\ri0\sl-

333\slmult0 \fs16\cf0\f1\charscalex100 {mos. Se os ns dos dedos no estiverem

}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {brancos, voc no e
st apertando o}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {suf
iciente.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Use a
pegada alternada se sua fora no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {for suficiente para usar o estilo das duas}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mos com palma para dentro.}\par\pa
rd\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf
0\f1\charscalex100 {Variaes do levantamento terra}\par\pard\li200\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li200\ri0\sl-386\slmult0 \fs16\cf0\f0\charscalex100\b {VAR
IAO ROMENA}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {A R
DL, como costuma ser chamada, foi}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf
0\f1\charscalex100 {introduzida por um halterofilista romeno}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {chamado Nicu Vlad, que era ca
paz de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {realizar f
aanhas inacreditveis de fora}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\
marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\
cf0\f1\charscalex100 {como elevar 350 kg, em movimento frontal,}\par\pard\li0\ri
0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {embora pesasse somente 110 kg.}\par
\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Ela uma variao do levan
tamento terra}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que d
epende basicamente dos glteos e dos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {msculos da parte posterior da perna,}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {minimizando a participao dos quadrceps e}\par
\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {dos msculos dos quadris.
}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {A RDL comea com o
peso nos ganchos de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{segurana ou na poro inferior do suporte.}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {So usadas as mesmas posturas de pernas e}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mos do levantamento terra, e
o peso }\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {levado u
m ou dois passos para trs. Na}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {posio inicial os joelhos ficam travados, o}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {peito est projetado, as costas esto re
tas e}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {tensionadas,
e os olhos focalizam um ponto}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {no cho a mais ou menos 30 cm de}\par\pard\li0\ri0\sl-346
\slmult0 \fs20\cf0\f1\charscalex100 {distncia.}\par\pard\li200\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {Quando o movimento comea, os joelhos}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {se soltam o suficiente apenas
para transferir}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\
margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\chars
calex100 {um pouco da tenso para os quadrceps, e as}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {costas se curvam ligeiramente. A barra }\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {descida at as coxas
em linha reta,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {em
purrando os quadris para trs, e o tronco}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {se inclina para frente para que os ombros se}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {coloquem diretamente sobre a
barra.}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Quando a b
arra se aproxima dos joelhos,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {empurre-os para trs, para que saiam do}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {caminho e deixe a barra descer mai
s,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {chegando parte a
nterior das pernas. Desa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {o mximo que puder sem perder o}\par\pard\li0\ri0\sl-346\slmult0 \fs20\
cf0\f1\charscalex100 {alongamento das costas.}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Resista tentao de relaxar a tenso dos}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {joelhos no ponto de sua flexo

total, pois}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {isso

transferir a carga dos msculos da}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {parte posterior da perna para os quadrceps.}\par\pard\li200\ri0
\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Assim que tiver um bom alongame
nto na}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {musculatura
posterior das pernas e que as}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {costas estiverem prontas para se soltar,}\par\pard\sect\s
ectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26
\pard\li0\ri0\sl-226\slmult0 \*\tx1120\*\tx1573\*\tx2573\*\tx3533\fs20\cf0\f1\ch
arscalex100 {comece }\tab \fs26\cf0\f1\charscalex100 {a }\tab \fs20\cf0\f1\chars
calex100 {elevar. }\tab \fs20\cf0\f1\charscalex100 {Nesse }\tab \fs20\cf0\f1\cha
rscalex100 {movimento,}\par\pard\li0\ri0\sl-346\slmult0 \fs24\cf0\f1\charscalex1
00 {continue com o peito e as costas}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {tensionados e travados na posio de}\par\pard\li0\ri0\
sl-333\slmult0 \fs16\cf0\f1\charscalex100 {esforo, e suspenda a barra na fr
ente das}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pernas.}\
par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Devido ao aument
o no ngulo do tronco,}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscale
x100 {provavelmente voc no conseguir ir mais}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {do que alguns centmetros abaixo da linha}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dos joelhos, mas tudo bem
. Na realidade, se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
o peso estiver tocando o cho, voc est}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {fazendo errado (pois ter dobrado os}\par\pard\li0\ri0
\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {joelhos).}\par\pard\li200\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {Tome cuidado para manter as costas}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {rgidas durante toda a e
levao. No deixe o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {peit
o afundar, nem a coluna lombar se}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {soltar.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscalex100 {Os demais exerccios que v
oc}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\marg
tsxn173\margbsxn26\pard\li0\ri0\sl-306\slmult0 \fs28\cf0\f1\charscalex100 {far}\p
ar\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs
18\cf0\f1\charscalex100 { claro que voc far mais exerccios do}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {que aqueles que descrevi at o
momento,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mas quis
dar uma ateno especial ao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {agachamento, ao trabalho com pesos no}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {banco e o levantamento terra porque ele
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {so essenciais c
onstruo de um corpo}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{timo, embora perigosos se forem feitos de}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {maneira incorreta.}\par\pard\li200\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {Quanto aos demais exerccios que voc}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {far no meu programa, eu
poderia me}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {alongar
por vrias pginas mais, mas acho}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\
f1\charscalex100 {que o melhor voc simplesmente assistir}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aos vdeos, uma vez que no h muito
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {detalhes tcnicos
para a execuo correta}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {desses outros exerccios.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\cha
rscalex100 {A melhor coleo de vdeos que encontrei}\par\pard\li0\ri0\sl-346\sl
mult0 \fs18\cf0\f1\charscalex100 {so os vendidos pela Bodybuilding.com, que}\par\
pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160
\margbsxn26\cols3\colno1\colw2026\colsr-0\colno2\colw2480\colsr-0\colno3\colw413
\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {voc }\par\column\pard\li
0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {encontra }\par\column\pard\li0\

ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {em}\par\pard\sect\sectd\sbknone\p

gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols2\colno1\colw4240\colsr-0\colno2
\colw680\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {www.bodybuildin
g.com/exercises. }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscale
x100 {Esses}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margr
sxn13\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vdeos no lhe ensi
naro tudo o que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {agora j sabe sobre os principais exerccios}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {com barra e anilhas, mas so bons para}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {movimentos mais simples
como rosca direta}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {c
om halteres, puxador para trceps, extenso}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {de pernas, entre outros.}\par\pard\li200\ri0\sl-333\slmult0
\fs22\cf0\f1\charscalex100 {Voc deve assistir aos vdeos dos}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerccios antes de realizar cada
um pela}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {primeira
vez.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slm
ult0 \fs26\cf0\f1\charscalex100 {O parceiro necessrio?}\par\pard\li200\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\cf0\f1\charscalex100
{Embora no seja totalmente necessrio}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {que um parceiro o acompanhe na execuo}\par\pard\li0\ri0\
sl-346\slmult0 \fs16\cf0\f1\charscalex100 {dos exerccios, uma vez que voc s
estar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trabalhando c
om pesos que lhe permitem}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613
\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn10
6\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\cha
rscalex100 {realizar repeties limpas e sem ajuda, sem}\par\pard\li0\ri0\sl-346\slm
ult0 \fs18\cf0\f1\charscalex100 {dvida essa pessoa ajuda pelo menos por}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dois motivos.}\par\par
d\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Em primeiro lugar, per
mite que voc faa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a
quela repetio a mais que talvez voc no}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1
\charscalex100 {quisesse mais fazer, especialmente os}\par\pard\li0\ri0\sl-3
46\slmult0 \fs20\cf0\f1\charscalex100 {exerccios com peso no banco e os}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {agachamentos. Alm dis
so, acontece um}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {b
enefcio peculiar de ter algum em p ao}\par\pard\li0\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {seu lado, observando voc fazer o exerccio}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e ajudando se precisar, me
smo que essa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {pess
oa no faa nada alm de colocar a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {mo, ou at mesmo os dedos sob a barra.}\par\pard\li200\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {Eu sei que parece supersticioso, mas voc}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {poder sentir por si
mesmo: de repente,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{enfrentando a luta daquela ltima repetio,}\par\pard\li0\ri0\sl-346\slmult0 \fs16\
cf0\f1\charscalex100 {o parceiro apenas coloca os dedos debaixo}\par\pard\
li0\ri0\sl-333\slmult0 \*\tx573\*\tx1466\*\tx1920\*\tx3573\*\tx4386\fs20\cf0\f1\
charscalex100 {da }\tab \fs18\cf0\f1\charscalex100 {barra }\tab \fs24\cf0\f1\cha
rscalex100 {e }\tab \fs18\cf0\f1\charscalex100 {subitamente }\tab \fs18\cf0\f1\c
harscalex100 {voc }\tab \fs20\cf0\f1\charscalex100 {est}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {levantando o peso.}\par\pard\sect\sectd\sbkpa
ge\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li20
0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Se no h ningum para malhar com voc,
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {recomendo que pea a
algum para dar uma}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {
olhada no seu exerccio, quando necessrio.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {Isso ajuda.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {Quando voc estiver observando o treino}\par\pard\li0\ri0\sl-

333\slmult0 \fs16\cf0\f1\charscalex100 {de outra pessoa, a maneira certa d

e fazer}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {isso assim
:}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {1. ajude no levan
tamento, se for necessrio}\par\pard\li200\ri0\sl-333\slmult0 \*\tx986\*\tx2320\*\
tx2920\*\tx3960\*\tx4573\fs20\cf0\f1\charscalex100 {(por }\tab \fs18\cf0\f1\char
scalex100 {exemplo, }\tab \fs20\cf0\f1\charscalex100 {no }\tab \fs18\cf0\f1\char
scalex100 {supino }\tab \fs20\cf0\f1\charscalex100 {ou }\tab \fs22\cf0\f1\charsc
alex100 {no}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {desen
volvimento barra);}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
2. deixe que a pessoa faa cada repetio}\par\pard\li200\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {sem que voc ajude;}\par\pard\li0\ri0\sl-346\slmult0 \fs
20\cf0\f1\charscalex100 {3. se a pessoa ficar empacada numa}\par\pard\li20
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {repetio, primeiro voc s apoia as mos
}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {para ajudar;}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {4. se ela continuar
empacada, tire mais ou}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {menos 10% do peso;}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\char
scalex100 {5. se ela continuar empacada, tire mais 10%}\par\pard\li200\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {a 15% do peso;}\par\pard\sect\sectd\sbkpag
e\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\r
i0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {6. se ela ainda estiver empac
ada porque}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {se e
sgotou e voc deve tirar o mximo de}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {peso que puder.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18
\cf0\f1\charscalex100 {No quero dar a sensao de que tudo isso}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {parea complicado, mas um bom parceir
o}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {est ali, ao lad
o, por razes de segurana}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {apenas, e se voc est elevando o peso ele}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {no pe a mo. O parceiro s interrompe a}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {srie quando for totalmente nec
essrio.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Embora a
tcnica da observao seja}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale
x100 {autoexplicativa na maioria dos casos, ainda}\par\pard\li0\ri0\sl-346\
slmult0 \fs16\cf0\f1\charscalex100 {assim eu gostaria de mencionar a manei
ra}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {certa de obser
var algum treinando o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {agachamento. O importante observar a}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {barra, no a pessoa. No enganche seus}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {braos debaixo das axilas da
pessoa que}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {est fa
zendo o exerccio, pois o propsito de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {sua interveno aliviar o peso, e observar}\par\pard\sect\sectd\sbkp
age\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn666\pard\li
0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {o corpo da pessoa no a ma
neira mais}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {segura
de fazer isso.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\ma
rgrsxn13\margtsxn160\margbsxn13\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl
-533\slmult0 \fs44\cf0\f1\charscalex100 {20}\par\pard\li400\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li400\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li400\ri0\sl-386\s
lmult0 \fs32\cf0\f1\charscalex100 {COMO MELHORAR SUA}\par\pard\li680\ri0\sl-466\
slmult0 \fs32\cf0\f1\charscalex100 {FORA E PREVENIR}\par\pard\li1733\ri0\sl-466\s
lmult0 \fs34\cf0\f1\charscalex100 {LESES}\par\pard\li0\ri0\sl-213\slmult0 \fs18\c
f0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs
18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-266\slmult0
\fs16\cf0\f1\charscalex100 {E SE EU LHE DISSESSE}\fs20\cf0\f1\charscalex100

{ que com uma nica}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1053\*\tx2173\*\tx2

973\*\tx3800\fs18\cf0\f1\charscalex100 {tcnica }\tab \fs18\cf0\f1\charscalex100 {
simples }\tab \fs18\cf0\f1\charscalex100 {voc }\tab \fs18\cf0\f1\charscalex100 {p
ode }\tab \fs18\cf0\f1\charscalex100 {aumentar}\par\pard\li0\ri0\sl-346\slmult0
\*\tx1986\*\tx2733\*\tx3626\*\tx4333\fs20\cf0\f1\charscalex100 {imediatamente }\
tab \fs22\cf0\f1\charscalex100 {sua }\tab \fs20\cf0\f1\charscalex100 {fora }\tab
\fs22\cf0\f1\charscalex100 {em }\tab \fs20\cf0\f1\charscalex100 {cada}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {levantamento ao mesmo temp
o em que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {reduz a
chance de se lesionar? Bom, }\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {verdade, e a maioria dos homens no tem}\par\pard\sect\sect
d\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn200\margbsxn26\pa
rd\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {ideia disso. Onde est o \uc
1\u8220Xsegredo\uc1\u8221X? Est em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {como voc aquece cada grupo muscular}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {antes de levantar peso.}\par\pard\li200\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Se voc fizer o aquecimento errado
, de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {fato pode d
iminuir sua fora ou se expor }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {chance de uma leso quando comear a}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {trabalhar com anilhas mais pesadas.}\par\pard
\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Porm, com o aquecimento
correto, voc}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {perce
ber que capaz de levantar mais}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {peso sem aumentar o risco de se machucar.}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {O aquecimento correto permite sesses
de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treinamento em
que voc se torna capaz de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {chegar sobrecarga mxima e, portanto, ao}\par\pard\li0\ri0\sl-346\slmult0 \f
s20\cf0\f1\charscalex100 {crescimento mximo sem ter de se}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {preocupar com possveis leses.}\par\pard
\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Portanto, como fazer co
rretamente o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {aquec
imento?}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\margtsxn173\margbsxn13\pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\charscalex100
{Fazendo aquecimento do jeito}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\char
scalex100 {errado}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri
0\sl-413\slmult0 \fs20\cf0\f1\charscalex100 {A finalidade do aquecimento in
jetar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sangue sufici
ente nos msculos e nos tecidos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\char
scalex100 {conjuntivos para que possam ser recrutados}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {em sua mxima capacidade para trabalhar}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {com sries pesadas.}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {O aquecimento no d
eve fatigar seus}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
msculos, e ponto. Esse o maior erro que}\par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {vejo os sujeitos fazendo durante o}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aquecimento. Eles fazem cois
as assim:}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {usando
peso de 70 kg, fazem de 10 a 15}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {repeties. Descansam alguns minutos e}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {depois passam para 95 kg com 12}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {repeties. Aps mais u
m descanso curto,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{sobem para 102 kg em mais 10 repeties}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {que, na dcima, j provocaram cansao.}\par\pard\li0\ri0
\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Alguns minutos depois, esto cumpr
indo de}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn
13\margtsxn200\margbsxn93\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100
{7 a 8 repeties com 112 kg, que tambm}\par\pard\li0\ri0\sl-333\slmult0 \fs

18\cf0\f1\charscalex100 {parece pesado no final da srie. A seguir,}\par\pa

rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {vm 5 ou 6 repeties com
120 kg,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {terminando
com fadiga muscular. Finalmente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {entram na batalha por 3 repeties com 138}\par\pard\li0\ri0\sl-333\sl
mult0 \fs22\cf0\f1\charscalex100 {kg.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {O que isso provoca? Sem dvida esto}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8220Xaquecidos\uc1\u8221X a tal
ponto que praticamente}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {esgotaram por completo seus msculos}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {antes mesmo de comear as sries de}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {construo da musculatura (aquelas
sries}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pesadas que
sobrecarregam o trax).}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1320\*\tx2200\*\
tx3733\*\tx4573\fs18\cf0\f1\charscalex100 {Cometer }\tab \fs20\cf0\f1\charscalex
100 {esse }\tab \fs18\cf0\f1\charscalex100 {\uc1\u8220Xpequeno\uc1\u8221X }\tab
\fs20\cf0\f1\charscalex100 {erro }\tab \fs22\cf0\f1\charscalex100 {no}\par\pard\
li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {treinamento quanto basta
para s obter}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ganho
s pequenos e inexpressivos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Aquecimento conforme Maio
r,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\mar
gtsxn173\margbsxn26\pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\charscalex100 {mais
magro e mais forte}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\
ri0\sl-413\slmult0 \fs20\cf0\f1\charscalex100 {O aquecimento correto leva sa
ngue aos}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {msculos q
ue esto sendo treinados e aos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {msculos coadjuvantes, ao mesmo tempo}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {em que os acostuma progressivamente a}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pesos maiores, mas
NO causa fadiga}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
muscular. Voc quer que seus msculos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf
0\f1\charscalex100 {estejam prontos e descansados para realizar}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sries intensas \uc1\u8212X aquela
s que aumentam a}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{massa muscular \uc1\u8212X, para conseguir fazer de}\par\pard\li0\ri0\sl333\slmult0 \fs16\cf0\f1\charscalex100 {4 a 6 repeties com a mxima carga qu
e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {puder.}\par\pard\
li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Ento, veja como fazer.}\par\
pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li200\ri0\sl-200\slmult0 \fs16\cf0\f0\charscalex100\b {PRIMEIRA SRIE
}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Em sua pri
meira srie de aquecimento,}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\chars
calex100 {voc faz 12 repeties com mais ou menos}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {50% de seu \uc1\u8220Xpeso-pesado\uc1\u8221X e
ento descansa}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\marg
rsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscale
x100 {durante 1 minuto. No tenha pressa, mas}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {tambm no demore demais. Deve dar a}\par\pard\
li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sensao de ser bem leve e fcil.}\
par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Portanto, se na
semana passada voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{trabalhou no banco 3 sries de 5 repeties}\par\pard\li0\ri0\sl-333\slmult0 \*\tx77
3\*\tx1693\*\tx2346\*\tx3200\*\tx4440\fs22\cf0\f1\charscalex100 {com }\tab \fs20
\cf0\f1\charscalex100 {137,5 }\tab \fs22\cf0\f1\charscalex100 {kg, }\tab \fs20\c
f0\f1\charscalex100 {deve }\tab \fs20\cf0\f1\charscalex100 {comear }\tab \fs22\cf
0\f1\charscalex100 {seu}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {aquecimento com mais ou menos 70 kg com}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {12 repeties, descansando 1 minuto ao}\par\pard\li0\

ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {final.}\par\pard\li200\ri0\sl-213

\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri
0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {SEGUNDA SRIE}\b0 \par\pard\li200\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Agora voc usa o mesmo peso qu
e na}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {primeira srie
e faz 10 repeties em ritmo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {um pouco mais acelerado. Descanse durante}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {1 minuto ao final.}\par\pard\li200\ri0\sl-21
3\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\r
i0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {TERCEIRA SRIE}\b0 \par\pard\li200
\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Essa terceira srie trabalha c
om 4}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {repeties usand
o mais ou menos 70% da}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\m
arglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-226\slmult0 \fs22\c
f0\f1\charscalex100 {carga e deve ser realizada em ritmo}\par\pard\li0\ri0
\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {moderado. Ainda deve parecer lev
e e fcil.}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Essa sri
e e a seguinte so para acostumar}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {seus msculos s anilhas maiores que viro}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {a seguir. Novamente, descanse 1 minut
o ao}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {final.}\par\pa
rd\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {QUARTA SRIE}\b0
\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Esta a ltima
srie do aquecimento e }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {muito simples: 1 repetio com mais ou}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {menos 90% de sua carga mxima. Com isso}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc acostuma totalmente seus msculo
s s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sries pesadas q
ue esto para comear. Ao}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {final, descanse de 2 a 3 minutos antes de}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {comear as prximas sries. Nessa quarta}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {srie voc estar lidando c
om 125 kg, se seu}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {p
eso mximo de treino est em 137,5 kg.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \f
s16\cf0\f0\charscalex100\b {QUINTA, SEXTA E STIMA SRIES}\b0 \par\pard\sect\sectd\s
bkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\
li200\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {Essas so suas sries de t
rabalho pesado}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de
construo muscular. Todas as sries}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f
1\charscalex100 {antes de chegarem a essas no passam de}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aquecimento e no proporcionam nenh
um}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {aumento muscular
.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {PASSA
NDO PARA O EXERCCIO SEGUINTE}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {Vamos dizer que agora voc far alguns}\par\pard\li0\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {exerccios com halteres no banco inclina
do.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Voc precisa de
uma nova sequncia de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {aquecimento? A resposta \uc1\u8220Xno\uc1\u8221X. Seus}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {msculos j esto completamente aquecido
s}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {e podem lidar
com anilhas pesadas, ento,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {para que fazer mais aquecimento?}\par\pard\li200\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {A nica exceo nesse caso se voc}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {mudar para um exerccio envolvendo}\p
ar\pard\li0\ri0\sl-346\slmult0 \*\tx1373\*\tx2160\*\tx2960\*\tx4386\fs18\cf0\f1\
charscalex100 {msculos }\tab \fs20\cf0\f1\charscalex100 {que }\tab \fs20\cf0\f1\c

harscalex100 {no }\tab \fs18\cf0\f1\charscalex100 {passaram }\tab \fs20\cf0\f1\ch

arscalex100 {pelo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a
quecimento, por exemplo, indo de puxadas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {no cabo para levantamento terra. Se voc}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsx
n26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {comear sua sequncia
para costas na}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {mq
uina para puxada com pegada aberta e}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {fizer o aquecimento nela, pode passar}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tranquilamente para exerccios com
remadas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {com halte
res ou barras, remadas baixas,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {puxadas na barra em V, ou flexo em barra}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {fixa e assim por diante, mas, como o
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {levantamento terr
a impe um esforo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {c
onsidervel coluna lombar e aos msculos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {da parte posterior da perna, melhor}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {executar algumas sries de aqueciment
o}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {para prevenir lese
s a esses msculos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri
0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Em suma}\par\pard\li200\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18\cf0\f1\charscalex100 {
Fazer o aquecimento correto uma parte}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {muito importante de um treino pesado e da}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {construo eficiente da massa mu
scular. O}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrs
xn13\margtsxn146\margbsxn666\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex
100 {aquecimento deixa voc mais forte e por isso}\par\pard\li0\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 {em melhores condies de sobrecarregar}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {seus msculos, alm de prevenir lese
s.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Acredite: val
e a pena dedicar 10 minutos}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {ao aquecimento em vez de comear logo a}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {levantar pesos grandes.}\par\pard\sect\s
ectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn53
\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs
18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-533\slmult0 \fs44\cf0\f1\chars
calex100 {21}\par\pard\li1106\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1106\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li1106\ri0\sl-386\slmult0 \fs34\cf0\f1\charscal
ex100 {SEU PLANO DE}\par\pard\li133\ri0\sl-466\slmult0 \fs32\cf0\f1\charscalex10
0 {EXERCCIOS COM MAIOR,}\par\pard\li560\ri0\sl-466\slmult0 \fs32\cf0\f1\charscale
x100 {MAIS MAGRO E MAIS}\par\pard\li1826\ri0\sl-466\slmult0 \fs34\cf0\f1\charsca
lex100 {FORTE}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-306\slmult0 \fs16\cf0\f1\charscalex10
0 {AGORA QUE VOC SABE}\fs20\cf0\f1\charscalex100 { exatamente como}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {comer e como treinar par
a obter o mximo}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {d
e resultados, s precisa dar incio a um}\par\pard\li0\ri0\sl-333\slmult0 \fs
16\cf0\f1\charscalex100 {plano exato de treinamento e segui-lo com}\par\pa
rd\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\m
argbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {determinao. Ento,
vamos a ele.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-453\slmult0 \fs26\cf0\f1\charscalex100 {No se esquea da frmula}\par\pard\li200\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs20\cf0\f1\charsca

lex100 {Antes de mais nada, voc sempre deve}\par\pard\li0\ri0\sl-333\slmult

0 \fs18\cf0\f1\charscalex100 {colocar em prtica, em sua frmula de}\par\pard\
li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {treinamento, o que aprende
u neste livro. A}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{maneira como voc treina to importante}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {quanto os exerccios que voc realiza. Se}\par\pard\li
0\ri0\sl-333\slmult0 \*\tx800\*\tx1960\*\tx2506\*\tx3640\*\tx4213\fs18\cf0\f1\ch
arscalex100 {voc }\tab \fs18\cf0\f1\charscalex100 {cumpriu }\tab \fs20\cf0\f1\cha
rscalex100 {as }\tab \fs18\cf0\f1\charscalex100 {sesses }\tab \fs20\cf0\f1\charsc
alex100 {de }\tab \fs18\cf0\f1\charscalex100 {treino}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {apresentadas neste captulo, mas no seguiu}\par\p
ard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {a frmula, acabar obtendo ga
nhos menores}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {do que
os ideais. Por outro lado, se seguiu a}\par\pard\li0\ri0\sl-333\slmult0 \fs16\c
f0\f1\charscalex100 {frmula, mas fazendo os exerccios errados,}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tambm ter, igualmente, apenas g
anhos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {menores do qu
e os ideais.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Porm,
quando combina uma aplicao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {consistente da frmula com os exerccios}\par\pard\sect\sectd\sbkpag
e\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\r
i0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {adequados, voc poder desencadear
um}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {crescimento mus
cular como nunca viu antes.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {E isso que o plano de treinamento a seguir}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {pode lhe proporcionar.}\par\pard\li0\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs24\cf0\f1\charscalex10
0 {Primeiro programa de exerccios de}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f
1\charscalex100 {Maior, mais magro e mais forte}\par\pard\li200\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult0 \fs18\cf0\f1\charscalex100 {Esse
programa envolve cinco dias de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {levantamento de peso, tantos exerccios}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {aerbicos quantos voc queira fazer com
}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {base em seus ob
jetivos e no que j sabe}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {agora, e dois dias de descanso do trabalho}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {com peso, alm de mais um dia de descanso}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {completo (nenhum ti
po de exerccio).}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {S
e voc s consegue treinar trs ou quatro}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {dias por semana, tambm tenho um}\par\pard\li0\ri0\sl-346\sl
mult0 \fs18\cf0\f1\charscalex100 {programa para voc, que apresentarei no}\pa
r\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn1
73\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {final dest
e captulo. Se puder dar um jeito de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {fazer levantamento de peso durante a}\par\pard\li0\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {semana, faa isso. assim que alcanar}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {seus melhores resulta
dos.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {A ttulo de
ilustrao, assim que eu}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {treino:}\par\pard\li680\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li680\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li680\ri0\sl-253\slmult0 \fs24\cf0\f0\charscale
x100\b {Segunda a sexta-feira:}\b0 \fs20\cf0\f1\charscalex100 { musculao}\par\pard
\li680\ri0\sl-333\slmult0 \fs24\cf0\f0\charscalex100\b {Sbado:}\b0 \fs20\cf0\f1\c
harscalex100 { descanso completo}\par\pard\li680\ri0\sl-333\slmult0 \fs22\cf0\f0
\charscalex100\b {Domingo, tera e quarta-feira:}\b0 \par\pard\li680\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {aerbica}\par\pard\li200\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-253\s
lmult0 \fs18\cf0\f1\charscalex100 {Isso fcil de fazer e funciona para a}\

par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {maioria dos homens

, mas voc tambm}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {po
de fazer algo mais ou menos assim:}\par\pard\li680\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li680\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li680\ri0\sl-240\slmult0 \f
s24\cf0\f0\charscalex100\b {Dia 1:}\b0 \fs20\cf0\f1\charscalex100 { musculao e aerb
ica}\par\pard\li680\ri0\sl-346\slmult0 \fs24\cf0\f0\charscalex100\b {Dia 2:}\b0
\fs20\cf0\f1\charscalex100 { musculao}\par\pard\li680\ri0\sl-333\slmult0 \fs24\cf0
\f0\charscalex100\b {Dia 3:}\b0 \fs20\cf0\f1\charscalex100 { aerbica}\par\pard\se
ct\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbs
xn26\pard\li680\ri0\sl-226\slmult0 \fs24\cf0\f0\charscalex100\b {Dia 4:}\b0 \fs2
0\cf0\f1\charscalex100 { musculao e aerbica}\par\pard\li680\ri0\sl-333\slmult0 \fs2
2\cf0\f0\charscalex100\b {Dia 5:}\b0 \fs18\cf0\f1\charscalex100 { musculao e aerbic
a}\par\pard\li680\ri0\sl-346\slmult0 \fs24\cf0\f0\charscalex100\b {Dia 6:}\b0 \f
s20\cf0\f1\charscalex100 { descanso}\par\pard\li680\ri0\sl-333\slmult0 \fs24\cf0
\f0\charscalex100\b {Dia 7:}\b0 \fs20\cf0\f1\charscalex100 { musculao}\par\pard\li
200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {Nos dois primeiros
meses, voc dever}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {f
azer os exerccios que mostro a seguir todas}\par\pard\li0\ri0\sl-346\slmult0 \fs1
8\cf0\f1\charscalex100 {as semanas. Quanto ao que deve seguir}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {fazendo aps os dois meses i
niciais,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {recomendo
fortemente que baixe em seu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {computador o relatrio gratuito que inclu no}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {final deste livro porque ali apresento
com}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {todos os deta
lhes o que pode ocorrer em seu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {primeiro ano de treinamento, incluindo}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {alimentao e uso de suplementos. Tambm}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {discuto se voc deve comear
um trabalho}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de
aumento de massa muscular ou de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\
f1\charscalex100 {reduo de peso, caso queira saber.}\par\pard\li200\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {Voc dever fazer os exerccios na ordem}\par\p
ard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\
margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {em que os
apresento. Comece com o}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {primeiro e faa as sries de aquecimento,}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {seguidas pelas trs sries de esforo (com o}\par\par
d\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {devido descanso entre ca
da uma, claro).}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
Depois, passe para o exerccio seguinte da}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {lista e assim por diante.}\par\pard\li200\ri0\sl-346
\slmult0 \fs16\cf0\f1\charscalex100 {No caso de no conhecer algum exerccio}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {citado neste captul
o, quero lembr-lo de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {que a Bodybuilding.com oferece uma}\par\pard\li0\ri0\sl-333\slmult0 \fs1
6\cf0\f1\charscalex100 {excelente coleo de vdeos que voc pode}\par\pard\sect\s
ectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols2\colno1\colw4506\
colsr-0\colno2\colw413\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e
ncontrar }\par\column\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {em
}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\
li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {www.bodybuilding.com/exercise
s. Acho que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {esse
um modo muito melhor de aprender}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {os exerccios do que apenas olhando}\par\pard\li0\ri0\sl
-333\slmult0 \fs16\cf0\f1\charscalex100 {algumas fotos, que como a maioria
dos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {livros intro
duz esse material. Portanto, faa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f
1\charscalex100 {sua \uc1\u8220Xlio de casa\uc1\u8221X e veja como fazer o

s}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {exerccios antes

de comear a praticar cada}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\chars
calex100 {um.}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\mar
grsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\mar
gtsxn173\margbsxn40\pard\li200\ri0\sl-226\slmult0 \fs24\cf0\f1\charscalex100 {Se
voc novato em termos de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {levantamento de peso e fizer os exerccios}\par\pard\li0\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {que mostro a seguir, treinar duro e
comer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corretament
e, pode esperar aumentar, mais}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1
\charscalex100 {ou menos, de 5 kg a 7 kg de msculos nos}\par\pard\li0\r
i0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {primeiros 2 a 3 meses. Muito bom,
no ?}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f0\charscalex100\b {DIA 1: PEITO E ABDOMINAIS}\b0 \par\pard\li0\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Supino reto \uc1\u8212X sries de
aquecimento e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {depo
is 3 sries de esforo (4-6 repeties}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\
f1\charscalex100 {por srie)}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {Supino inclinado \uc1\u8212X 3 sries de esforo (4-6}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {repeties por srie)}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {Mergulho com peso \uc1\u8212X 3 sr
ies de trabalho}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {(
4-6 repeties por srie)}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{Abdominal no Cross Over \uc1\u8212X 3 sries (peso}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {suficiente para 10-12 repeties por srie)}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Elevao de pernas (na para
lela) (sem peso,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\
margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\chars
calex100 {quantas vezes conseguir fazer) \uc1\u8212X 3 sries}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {Bicicleta (sem peso, quanto puder
pedalar)}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {\uc1\u8212
X 3 sries}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs16\cf0\f1\charscalex100 {
O trabalho de supino um dos exerccios}\par\pard\li0\ri0\sl-333\slmult0 \fs
16\cf0\f1\charscalex100 {mais eficientes para a musculatura do peito}\par\
pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {que voc pode fazer e, qua
ndo usar o banco}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {na
horizontal e depois inclinado, estar}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {trabalhando todas as regies do trax. O}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mergulho com peso tambm um dos meu
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {movimentos favori
tos porque possvel fazer}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {um timo alongamento e forar o trax num}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {ngulo que os pesos simplesmente no}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {conseguem imitar.}\par\pard\li200\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {A sequncia mais eficiente de abdom
inais}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que acabei
construindo ao longo dos anos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {depende desses trs exerccios acima. No}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {so nada de mais e, no entanto, atingiro o}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {alvo. O que fao, de
pois de uma srie para}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\
f1\charscalex100 {peito, ir imediatamente para a mquina e}\par\pard\li0\ri0\sl-34
6\slmult0 \fs22\cf0\f1\charscalex100 {praticar o abdominal no cross over.}\
par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Terminada essa srie
, passo em seguida}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex10
0 {para o exerccio de elevao de pernas at}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {no dar mais, depois vou para a bicicleta}\par\pa

rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {(tambm chamada bicicleta

estacionria) e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ped
alo at o limite. Ento, descanso de 1 a 2}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {minutos e volto a trabalhar o peito. Com trs}\par\pard\li0\ri
0\sl-333\slmult0 \*\tx1106\*\tx2960\*\tx3826\fs20\cf0\f1\charscalex100 {dessas }
\tab \fs20\cf0\f1\charscalex100 {\uc1\u8220Xsupersries\uc1\u8221X, }\tab \fs22\cf
0\f1\charscalex100 {seus }\tab \fs20\cf0\f1\charscalex100 {msculos}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {abdominais estaro pedindo misericrd
ia. Se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc conseguir
completar de 5 a 6 sries, }\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {um super-heri.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-333\slmult0 \fs16\cf0\f0\charscalex100\b {DIA 2: COSTAS E PANTURRILHAS}\
b0 \par\pard\li0\ri0\sl-346\slmult0 \*\tx1946\*\tx2880\*\tx3520\*\tx4573\fs20\cf
0\f1\charscalex100 {Levantamento }\tab \fs20\cf0\f1\charscalex100 {terra }\tab \
fs38\cf0\f1\charscalex100 {\uc1\u8212X }\tab \fs20\cf0\f1\charscalex100 {sries }\
tab \fs22\cf0\f1\charscalex100 {de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {aquecimento e depois 3 sries de esforo}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {Crucifixo invertido unilateral \uc1\u8212X
3 sries de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {esforo}
\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margts
xn173\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Puxador
costas \uc1\u8212X 3 sries de esforo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {Elevao de panturrilha, sentado ou em p}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8212X 6 sries (peso suficiente para
fazer 10-12}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {repeties
por srie)}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100
{Todos esses exerccios so timos para}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {fortalecer as costas e essa combinao}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {trabalhar todas as partes da muscul
atura}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dorsal.}\par\
pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Se voc tiver algum
problema de coluna}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{lombar, pule o levantamento terra. Ao final}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {deste captulo, darei exerccios excelentes}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {para cada parte do cor
po, assim voc poder}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {s
ubstituir esse tipo de elevao de peso por}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {uma opo \uc1\u8220Xaprovada\uc1\u8221X.}\par\pard\li200\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {Recomendo que voc trabalhe panturrilhas
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {num dia diferente
do trabalho com as pernas}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscal
ex100 {porque, para poupar tempo, voc precisar}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {exercit-las diretamente depois de uma srie}\par\par
d\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\ma
rgbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {maior e ento des
cansar por 1 ou 2 minutos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscal
ex100 {(assim como com os abdominais). Fazer}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {qualquer outra coisa alm de se sentar pode}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {ser bem difcil depois d
e uma srie pesada}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{de agachamentos, ento prefiro fazer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {exerccios para panturrilhas e abdominais}\par\pard\li0\r
i0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {nos dias em que no estou trab
alhando as}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {pernas.
}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f0\charscalex100\b {DIA 3: OMBROS}\b0 \par\pard\li0\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {Desenvolvimento sentado \uc1\u8212X sries de}\pa

r\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {aquecimento e depois 3

sries de esforo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Elev
ao lateral \uc1\u8212X 3 sries de esforo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {Elevao frontal \uc1\u8212X 3 sries de esforo}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {Encolhimento com barra \uc1\u8212X 3
sries de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {esforo}\p
ar\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs
18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {O ombro
um msculo (deltoide)}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsx
n106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\
charscalex100 {composto por trs faixas: a anterior (na}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {frente), a lateral e a posterior
(atrs). Se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc quer
ter ombros redondos, cheios,}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {precisa trabalhar cada uma dessas faixas, e}\par\pard\li0\r
i0\sl-333\slmult0 \*\tx640\*\tx1466\*\tx2920\*\tx3960\fs22\cf0\f1\charscalex100
{os }\tab \fs22\cf0\f1\charscalex100 {trs }\tab \fs20\cf0\f1\charscalex100 {exercc
ios }\tab \fs20\cf0\f1\charscalex100 {acima }\tab \fs20\cf0\f1\charscalex100 {at
ingem}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {completamente
esse grupo muscular.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex
100 {Encolher os ombros (ou fazer elevao e}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {aduo dos ombros) um timo exerccio}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para fortalecer o trapzio. Voc no
precisa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treinar
esse movimento se no gosta da}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {aparncia \uc1\u8220Xtrapzios grandes\uc1\u8221X, pois esses}\pa
r\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {msculos sero naturalme
nte trabalhados}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {em
outros exerccios, como o levantamento}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {terra. (Durante algum tempo fiz esse}\par\pard\li0\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {exerccio, mas no gostei da apa
rncia que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {meu pescoo
estava tomando, ento parei.)}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f0\charscalex100\b {DIA 4: PERNAS}\b0 \par
\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn17
3\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Agachamento
com halteres \uc1\u8212X sries de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {aquecimento e depois 3 sries de esforo}\par\pard\li0\ri0\sl-34
6\slmult0 \fs20\cf0\f1\charscalex100 {Extenso de pernas \uc1\u8212X sries de esforo
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Levantamento terr
a, variao romena \uc1\u8212X 3}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {sries de esforo}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18\cf0
\f1\charscalex100 {No h nada melhor do que agachamentos}\par\pard\li0\ri0\sl-346\s
lmult0 \fs16\cf0\f1\charscalex100 {e exerccios para pernas com presso para}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ficar com pernas
fortes e poderosas, e a}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {elevao de peso desde o cho na variao}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {romena uma das melhores maneiras de}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trabalhar a musculatura l
ombar, os tendes}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {p
osteriores e os glteos. Com esse treino,}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {voc acumula muita milhagem...}\par\pard\li200\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {Se tem algum problema de coluna lombar,}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pule a elevao de peso
na variao romena}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e, n
o lugar, use outro exerccio \uc1\u8220Xaprovado\uc1\u8221X.}\par\pard\sect\sectd\
sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard
\li0\ri0\sl-200\slmult0 \fs16\cf0\f0\charscalex100\b {DIA 5: BRAOS E ABDOMINAIS}\

b0 \par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Rosca com halter

es \uc1\u8212X sries de aquecimento}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {e depois 3 sries de esforo}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1
120\*\tx1960\*\tx3026\*\tx3600\*\tx4573\fs20\cf0\f1\charscalex100 {Puxada }\tab
\fs22\cf0\f1\charscalex100 {para }\tab \fs20\cf0\f1\charscalex100 {trceps }\tab \
fs38\cf0\f1\charscalex100 {\uc1\u8212X }\tab \fs20\cf0\f1\charscalex100 {sries }\
tab \fs22\cf0\f1\charscalex100 {de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {aquecimento e depois 3 sries de esforo}\par\pard\li0\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {Rosca direta \uc1\u8212X 3 sries de esforo}\par\
pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Francs bilateral \uc1\u82
12X 3 sries de esforo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{Abdominal no Cross Over \uc1\u8212X 3 sries}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {Elevao de pernas (na paralela) \uc1\u8212X 3 sries}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Bicicleta \uc1\u8212X 3 sri
es}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li200\ri0\sl-253\slmult0 \fs20\cf0\f1\charscalex100 {Esse u
m treino mais longo. Para ajudar a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {economizar tempo, o que fao um}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {exerccio para bceps, 1-2 minutos de}\par\par
d\li0\ri0\sl-333\slmult0 \*\tx1440\*\tx2160\*\tx3480\*\tx4133\fs18\cf0\f1\charsc
alex100 {descanso, }\tab \fs20\cf0\f1\charscalex100 {um }\tab \fs18\cf0\f1\chars
calex100 {exerccio }\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\charsc
alex100 {trceps}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1920\*\tx3053\*\tx3706\*\tx
4360\fs18\cf0\f1\charscalex100 {imediatamente }\tab \fs18\cf0\f1\charscalex100 {
seguido }\tab \fs20\cf0\f1\charscalex100 {por }\tab \fs20\cf0\f1\charscalex100 {
um }\tab \fs20\cf0\f1\charscalex100 {para}\par\pard\li0\ri0\sl-346\slmult0 \fs16
\cf0\f1\charscalex100 {abdominais, 1-2 minutos de descanso, mais}\par\pard\
li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {uma vez o trabalho com bc
eps e assim por}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
diante. um trabalho aerbico bem intenso,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\
pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slm
ult0 \fs20\cf0\f1\charscalex100 {mas deve ser possvel completar em mais ou}\par\p
ard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {menos 1 hora.}\par\pard\l
i200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Esses quatro exerccios par
a brao esto}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {entre
os melhores para aumentar a massa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {muscular de seus membros superiores. Faa}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {todos eles com empenho, cumprindo
as}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {sries com intensi
dade e fora, e o tamanho}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {de seus braos ir explodir.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {Fazer abdominais uma segunda vez na}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {semana uma excelente maneira de}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acelerar sua evoluo. Os ms
culos dessa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {regio
esto entre os mais resistentes do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {corpo todo, e no vai levar muito tempo at}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {que voc consiga exercitar os abdomin
ais}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {confortavelment
e, duas vezes por semana.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {Ter o eixo central do corpo fortalecido}\par\pard\li0\ri0\sl-346\
slmult0 \fs20\cf0\f1\charscalex100 {tambm ajuda a execuo dos outros}\par\pard\
sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols3\colno1\col
w1866\colsr-0\colno2\colw1333\colsr-0\colno3\colw1720\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {exerccios, }\par\column\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {como }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {agachamentos,}\par\pard\sect\sectd\sbknone\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {levantamento terra, exerccios com carga}\par\pard\sect\sectd\sbknone\p
gwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\p

ghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn13\pard\li0\ri0\sl-226\slmu
lt0 \fs20\cf0\f1\charscalex100 {para ombros, e muitos mais.}\par\pard\li0\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-453\slmult0 \fs26\cf0\f1\charscal
ex100 {Voc quer mais sequncias de}\par\pard\li0\ri0\sl-360\slmult0 \fs26\cf0\f1\ch
arscalex100 {treinamento?}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li200\ri0\sl-426\slmult0 \fs20\cf0\f1\charscalex100 {Conversando com os leito
res, soube que}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {al
guns gostam de pegar alguma coisa que}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {aprenderam no livro para criar seus prprios}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {programas de treinamento, enqua
nto outros}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {gostaria
m de ter mais ideias para outras}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {sequncias de exerccios. Portanto, resolvi}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {elaborar o equivalente a um an
o inteiro de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sequn
cias de treinamento e inclu esse}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {programa como um relatrio gratuito ao final}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {deste livro. D uma olhada quando
chegar}\par\pard\li0\ri0\sl-333\slmult0 \fs24\cf0\f1\charscalex100 {l!}\par\pard\
sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\marg
bsxn13\pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\charscalex100 {Para quem s pode t
reinar 3 ou 4}\par\pard\li0\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {dias
na semana}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413
\slmult0 \fs20\cf0\f1\charscalex100 {Se no tem jeito de voc fazer um trabalho}\par
\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {com pesos cinco dias
por semana, no se}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex10
0 {desespere. Embora trs dias na semana no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {rendam um resultado to bom quanto}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {malhar cinco dias, voc ainda pode acumul
ar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ganhos de qualid
ade.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Para mim,
o programa de trs dias de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\char
scalex100 {academia que melhor funcionou foi esse:}\par\pard\li200\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\s
l-240\slmult0 \fs24\cf0\f0\charscalex100\b {dia 1:}\b0 \fs18\cf0\f1\charscalex10
0 { peito (9 sries de esforo) e trceps}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {(6 sries de esforo);}\par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0
\f0\charscalex100\b {dia 2:}\b0 \fs18\cf0\f1\charscalex100 { costas (9 sries de e
sforo) e bceps}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {(6 srie
s de esforo);}\par\pard\li200\ri0\sl-333\slmult0 \fs26\cf0\f0\charscalex100\b {di
a 3:}\b0 \fs20\cf0\f1\charscalex100 { pernas (9 sries de esforo) e}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ombros (9 sries de esforo).}\
par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsx
n200\margbsxn26\pard\li200\ri0\sl-226\slmult0 \*\tx1013\*\tx1640\*\tx2186\*\tx33
86\*\tx4426\fs20\cf0\f1\charscalex100 {Voc }\tab \fs22\cf0\f1\charscalex100 {faz
}\tab \fs22\cf0\f1\charscalex100 {os }\tab \fs20\cf0\f1\charscalex100 {mesmos }\
tab \fs20\cf0\f1\charscalex100 {treinos }\tab \fs22\cf0\f1\charscalex100 {que}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {descrevemos antes,
neste captulo; a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {d
iferena aqui que voc tem apenas de}\par\pard\li0\ri0\sl-346\slmult0 \fs16\c
f0\f1\charscalex100 {dobrar o trabalho de cada dia de treino. E,}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {para no deixar que cada
treino dure uma}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{eternidade, recomendo a seguinte ttica:}\par\pard\li373\ri0\sl-213\slmult0 \fs18
\cf0\par\pard\li373\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li373\ri0\sl-240\slmul
t0 \fs20\cf0\f1\charscalex100 {srie 1 para msculo A e, em seguida,}\par\pard\li100
0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {descanso de 60 segundos;}\par\p
ard\li373\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {srie 1 para msculo B e, e
m seguida,}\par\pard\li1000\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {desca

nso de 60 segundos;}\par\pard\li373\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10

0 {srie 2 para msculo A e, em seguida,}\par\pard\li1000\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {descanso de 60 segundos;}\par\pard\li373\ri0\sl-346\slmult0
\fs20\cf0\f1\charscalex100 {srie 2 para msculo B e, em seguida,}\par\pard\li1013\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {descanso de 60 segundos.}\par\par
d\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {E assim por di
ante. Se seguir esse}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {programa risca, ver que so treinos}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {puxados, mas voc consegue realizar tudo}\par\pard\s
ect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margb
sxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {aproximadamente e
m uma hora. Voc pode}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex
100 {fazer os abdominais nos dias em que no vai}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 { academia, assim os treinos no se}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {estendero demais.}\par\pard\li200\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Caso consiga treinar apenas q
uatro dias}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {por sem
ana, eis o que recomendo:}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-253\slmult0 \fs24\cf0\f
0\charscalex100\b {dia 1:}\b0 \fs18\cf0\f1\charscalex100 { peito (9 sries de esfo
ro) e trceps}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {(6 sries
de esforo);}\par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f0\charscalex100\b {dia
2:}\b0 \fs18\cf0\f1\charscalex100 { costas (9 sries de esforo) e bceps}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {(6 sries de esforo);}\par\pard\li
200\ri0\sl-346\slmult0 \fs26\cf0\f0\charscalex100\b {dia 3:}\b0 \fs20\cf0\f1\ch
arscalex100 { ombros (9 sries de esforo) e}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {abdominais;}\par\pard\li200\ri0\sl-333\slmult0 \fs24
\cf0\f0\charscalex100\b {dia 4:}\b0 \fs20\cf0\f1\charscalex100 { pernas (9 sries
de esforo).}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-21
3\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18\cf0\f1\charscalex100
{Prefiro repetir dois dias o trabalho para}\par\pard\li0\ri0\sl-346\slmul
t0 \fs18\cf0\f1\charscalex100 {peito e costas do que repetir o dia de pernas}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e ombros, porque o
segundo programa }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{realmente muito forte. Se quer fazer um dia}\par\pard\sect\sectd\sbkpage\pgwsxn
5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-22
6\slmult0 \fs18\cf0\f1\charscalex100 {a mais de abdominais, reserve o sext
o dia}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {para isso.}\
par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \f
s26\cf0\f1\charscalex100 {As primeiras semanas}\par\pard\li200\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs20\cf0\f1\charscalex100 {Durant
e as duas primeiras semanas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {provavelmente voc ter um pouco de}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {dificuldade para executar algumas elevaes}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {de peso. uma fase de d
escoberta de sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
amplitude de pesos e provvel que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {tambm sinta muitos pontos doloridos no}\par\pard\li0\ri0\
sl-346\slmult0 \fs20\cf0\f1\charscalex100 {corpo, alm de reas de enrijecimento. Tu
do}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {isso normal e
faz parte do trabalho. No}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {vai demorar muito at voc comear a se}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {sentir confortvel em cada exerccio e}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {descobrir o peso adequ
ado para o seu caso}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex
100 {e, ento, as dores iro diminuir.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {Contudo, dores agudas e pontuais durante}\par\pard\sect\sectd\
sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn26\pard

\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {a elevao de um peso signi

ficam que}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {alguma c
oisa est errada. No tente fazer o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {movimento se sentir uma dor aguda. Em vez}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {disso, largue o peso e avalie a forma de sua
}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {postura. Se sua
forma estava correta, pare}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {esse exerccio e comece outro. Fique}\par\pard\li0\ri0\sl-346\slm
ult0 \fs18\cf0\f1\charscalex100 {algumas semanas sem realizar o exerccio}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que lhe causou a d
or e fortalea essa parte}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {do corpo com outro exerccio que no lhe}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {cause dor. Depois tente de novo aquele
e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {veja se ele ai
nda causa desconforto ou dor.}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {Se causar, no faa esse exerccio. Se estiver}\par\pard\li0\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {sentindo dores srias, consulte um mdico,
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pois elas podem es
tar indicando a existncia}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {de outro problema.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Mudanas no treino}\par\pard\s
ect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margb
sxn26\pard\li200\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {Embora a ideia
de uma \uc1\u8220Xconfuso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {muscular\uc1\u8221X seja estpida e infundada, }\par\pard\li0\ri0\sl
-346\slmult0 \fs16\cf0\f1\charscalex100 {verdade que o corpo pode reagir d
e modo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {favorvel r
ealizao de novos exerccios}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {depois de ter cumprido o mesmo programa}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {por algum tempo. Por isso bom mudar a
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sequncia a cada
dois meses, mais ou}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex1
00 {menos.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {O que
eu gosto de fazer mudar um ou}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {dois exerccios em cada treino, a cada 8-10}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {semanas (aps a semana da \
uc1\u8220Xdes-carga\uc1\u8221X).}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {Ento, fao essa nova sequncia por mais 8-}\par\pard\li0\ri0\sl-346\slm
ult0 \fs20\cf0\f1\charscalex100 {10 semanas, tiro uma semana de descanso,}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mudo os exerccios, e v
ou seguindo com}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e
sse padro.}\par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {A ques
to, porm, substituir pelos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {exerccios certos. Por isso, apresento a}\par\pard\li0\ri0\sl-346\s
lmult0 \fs20\cf0\f1\charscalex100 {seguir uma lista de exerccios que voc pode}\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {escolher. Recomendo a
penas esses porque}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\c
harscalex100 {so os mais eficazes para cada grupo}\par\pard\li0\ri0\sl-346\
slmult0 \fs20\cf0\f1\charscalex100 {muscular.}\par\pard\li200\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-200
\slmult0 \fs18\cf0\f0\charscalex100\b {PEITO}\b0 \par\pard\li80\ri0\sl-346\slmul
t0 \fs20\cf0\f1\charscalex100 {Supino com halteres (banco reto, inclinado)}\par\
pard\li226\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Supino com barra (banc
o reto, inclinado)}\par\pard\li1373\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {Mergulho com peso}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1\cha
rscalex100 {Normalmente, fao um rodzio entre}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {sequncias centradas em exerccios com}\par\pard\li0

\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {halteres e outras com barra

e anilhas. Por}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e
xemplo, fao uma sequncia de supino com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {halteres em banco inclinado, supino com}\par\pard\li0\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {halteres em banco reto e mergul
ho com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {peso durant
e 2-3 meses e depois troco para}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\ch
arscalex100 {uma sequncia com supino em banco reto,}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {supino em banco inclinado e extenso c
om}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {halteres em ba
nco reto nos 2-3 meses}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {seguintes.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn10
6\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \*\tx1600\*\tx
2400\*\tx3280\*\tx4706\fs20\cf0\f1\charscalex100 {Constatei }\tab \fs22\cf0\f1\c
harscalex100 {que }\tab \fs22\cf0\f1\charscalex100 {esse }\tab \fs20\cf0\f1\char
scalex100 {programa }\tab \fs28\cf0\f1\charscalex100 {}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {incrivelmente eficiente no s para fortalecer}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {meu trax e melhorar
a aparncia dessa}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{regio do corpo, mas para aumentar minha}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {fora em geral. Recomendo que voc sempre}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {faa pelo menos um exerccio com
banco}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {inclinado e
m sua sequncia para peito, pois}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f
1\charscalex100 {esse o movimento mais difcil que voc}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {pode fazer.}\par\pard\li200\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {A ideia de que o peito tem \uc1\u8220X
partes\uc1\u8221X}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {d
iferentes que podem ser trabalhadas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\c
f0\f1\charscalex100 {isoladamente um tpico controverso, mas}\par\pard\li0\ri
0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {posso dizer com certeza que meu trax
no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {se desenvolveu
totalmente enquanto no}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale
x100 {levei a srio a execuo de exerccios com}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {peso com banco inclinado.}\par\pard\li200\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {Quero ainda comentar que j fiz toda}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {espcie de sequncia
para peito que voc}\par\pard\li0\ri0\sl-333\slmult0 \*\tx973\*\tx2280\*\tx2773
\*\tx3786\*\tx4413\fs20\cf0\f1\charscalex100 {possa }\tab \fs20\cf0\f1\charscale
x100 {imaginar }\tab \fs26\cf0\f1\charscalex100 {e }\tab \fs20\cf0\f1\charscalex
100 {deixei }\tab \fs22\cf0\f1\charscalex100 {de }\tab \fs22\cf0\f1\charscalex10
0 {fora}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100
{propositalmente alguns exerccios que as}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {pessoas costumam realizar. Um desses a}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {variao do trabalho no banco
declinado.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Esses
exerccios no so to eficientes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {quanto as variaes com banco reto e}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {inclinado, pois com o banco em declnio a}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {extenso do moviment
o de repetio }\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dimin
uda (ou seja, o grupo muscular}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {trabalha menos). A argumentao em prol}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {do exerccio em banco declinado que o
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerccio pega a fai
xa inferior do trax, mas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex
100 {o mergulho com peso um movimento}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {muito melhor para trabalhar essa regio,}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {alm de tambm envolver um nmero ma

ior}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de msculos em ge

ral, exigir mais equilbrio}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscal
ex100 {e coordenao e oferecer mais estimulao}\par\pard\li0\ri0\sl-346\slmult0 \
fs20\cf0\f1\charscalex100 {ao sistema nervoso.}\par\pard\li200\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {Tambm deixei de lado exerccios isolados}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {como os que so realizados e
m algumas}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrs
xn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex1
00 {mquinas porque nem de longe aumentam a}\par\pard\li0\ri0\sl-346\slmult0 \fs18
\cf0\f1\charscalex100 {massa muscular e a fora com a mesma}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {eficincia que os movimentos compost
os que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {recomendo.}\
par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\f0\charscalex100\b {COSTAS}\
b0 \par\pard\li1360\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Levantamento
terra}\par\pard\li1320\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Flexo em ba
rra fixa}\par\pard\li800\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Remada c
om halter, unilateral}\par\pard\li1293\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {Remada com barra T}\par\pard\li946\ri0\sl-346\slmult0 \fs20\cf0\f1\charsca
lex100 {Remada curvada com barra}\par\pard\li1640\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {Puxada frontal}\par\pard\li1666\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {Puxada dorsal}\par\pard\li506\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {Remada com cabos, sentado (mos}\par\pard\li906\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {prximas e mos afastadas)}\par\pard\li200\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl253\slmult0 \fs18\cf0\f1\charscalex100 {Sem dvida, o levantamento terra o}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerccio para costa
s mais eficaz que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {pode fazer. No h nada melhor em termos}\par\pard\sect\sectd\sbkpage\pgwsxn50
40\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\
slmult0 \fs20\cf0\f1\charscalex100 {do desenvolvimento e da fora do corpo}\
par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {todo. Se voc tomar
o cuidado de sempre}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {realizar esse exerccio da forma apropriada e}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {no se apressar quanto a usar um peso}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {maior do que pode levanta
r adequadamente,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no
incorrer em nenhum problema na}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {regio lombar, nem nos joelhos, que so as}\par\pard\li0\ri0\sl-333\
slmult0 \fs16\cf0\f1\charscalex100 {queixas mais comuns. Dito isso, a cada
4-6}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {meses gosto d
e oferecer minha lombar um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {descanso de 2-3 semanas em relao a}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {levantar peso desde o cho.}\par\pard\li200\ri0\sl-346
\slmult0 \fs16\cf0\f1\charscalex100 {Bom, quase todas as suas sequncias de}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treinamento vo comear
pelo levantamento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
terra. Quanto aos outros dois exerccios,}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {recomendo que escolha um em que o}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trabalho pea pouca distncia ent
re as}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {mos, pois i
sso treina justamente o meio}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {das costas, e outro com mos mais}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {afastadas para pegar o grande dorsal. A}\
par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsx
n146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {flexo em
barra fixa, a barra T e a remada}\par\pard\li0\ri0\sl-346\slmult0 \*\tx
1226\*\tx1986\*\tx3293\fs18\cf0\f1\charscalex100 {curvada }\tab \fs20\cf0\f1\cha
rscalex100 {so }\tab \fs18\cf0\f1\charscalex100 {escolhas }\tab \fs18\cf0\f1\char
scalex100 {especialmente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale

x100 {eficientes, uma vez que trabalham as costas}\par\pard\li0\ri0\sl-333\slmul

t0 \fs18\cf0\f1\charscalex100 {como um todo (o meio e as laterais; o ltimo}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {exerccio pega tambm a regio
lombar).}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Algumas
sequncias que eu aprecio muito}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1
\charscalex100 {so levantamento terra, remada na barra T}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e remada curvada; levantamento te
rra,}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1133\*\tx2373\*\tx3493\*\tx4266\fs18\
cf0\f1\charscalex100 {remada }\tab \fs18\cf0\f1\charscalex100 {curvada, }\tab \f
s18\cf0\f1\charscalex100 {puxada }\tab \fs20\cf0\f1\charscalex100 {com }\tab \fs
18\cf0\f1\charscalex100 {mos}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1360\*\tx3160\
*\tx4053\fs20\cf0\f1\charscalex100 {prximas; }\tab \fs20\cf0\f1\charscalex100 {le
vantamento }\tab \fs20\cf0\f1\charscalex100 {terra, }\tab \fs20\cf0\f1\charscale
x100 {puxada}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {fronta
l, flexo em barra fixa.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
00\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\c
harscalex100\b {OMBROS}\b0 \par\pard\li613\ri0\sl-346\slmult0 \fs20\cf0\f1\chars
calex100 {Desenvolvimento barra (sentado)}\par\pard\li266\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {Desenvolvimento com halteres, sentado}\par\pard\li386\r
i0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Desenvolvimento com halteres Arnol
d}\par\pard\li1040\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Elevao frontal d
e halter}\par\pard\li1560\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Elevao la
teral}\par\pard\li1453\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Crucifixo
invertido}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsx
n13\margtsxn173\margbsxn26\pard\li186\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex
100 {Elevao posterior para deltoide, sentado}\par\pard\li1120\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {Encolhimento com barra}\par\pard\li200\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl
-253\slmult0 \fs20\cf0\f1\charscalex100 {Gosto de fazer sequncias simples pa
ra}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ombros: um exe
rccio para cada regio,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {sempre comeando com um trabalho para}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {toda a regio. Meu exerccio geral favorito}\par\pa
rd\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {para ombros o desenvol
vimento barra,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sen
tado, porque fora bastante a faixa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {anterior (na frente) da musculatura do}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ombro.}\par\pard\li200\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {A elevao frontal da barra um bom}\par\pa
rd\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {exerccio, mas no o faa como s
ubstituto do}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {desenv
olvimento barra sentado ou do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {desenvolvimento com halteres porque ele}\par\pard\li0\ri0\sl333\slmult0 \*\tx1813\*\tx2533\*\tx3813\*\tx4706\fs20\cf0\f1\charscalex100 {simp
lesmente }\tab \fs22\cf0\f1\charscalex100 {no }\tab \fs20\cf0\f1\charscalex100 {a
umenta }\tab \fs20\cf0\f1\charscalex100 {tanto }\tab \fs28\cf0\f1\charscalex100
{a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {musculatura com
o esses dois. Se voc }\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscale
x100 {especialmente fraco nos exerccios de}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {extenso, a elevao frontal pode ajudar}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsx
n40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {bastante a fortale
cer diversos msculos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex10
0 {menores coadjuvantes e necessrios para os}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {levantamentos mais pesados, e esse}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {exerccio pode ser acrescentado a
o final de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {seu tr
eino normal (somando ento 12 sries}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {de esforo). Tambm me parece que um}\par\pard\li0\ri0\sl-346\sl
mult0 \fs18\cf0\f1\charscalex100 {nmero de repeties que fique entre 8 e 10}\par\par

d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {vezes o que melhor fun

ciona com esse}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ex
erccio.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Tenho pou
cas sequncias para ombro}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsca
lex100 {entre as quais fao um rodzio: elevao de}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {barra desde os ombros, sentado; elevao}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {lateral; elevao posterior
para deltoide}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {do
brado para frente; elevao de barra}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0
\f1\charscalex100 {desde os ombros, sentado; elevao frontal}\par\pard\li0\ri0
\sl-333\slmult0 \*\tx560\*\tx1533\*\tx2786\*\tx3853\fs22\cf0\f1\charscalex100 {d
e }\tab \fs20\cf0\f1\charscalex100 {halter, }\tab \fs20\cf0\f1\charscalex100 {el
evao }\tab \fs20\cf0\f1\charscalex100 {lateral, }\tab \fs20\cf0\f1\charscalex100 {
elevao}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {posterior de
deltoide, sentado; extenso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {com halteres (ou Arnold), sentado; elevao}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {lateral e elevao posterior para deltoide,}\par
\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn14
6\margbsxn40\cols2\colno1\colw1106\colsr-0\colno2\colw3813\pard\li0\ri0\sl-226\s
lmult0 \fs20\cf0\f1\charscalex100 {sentado.}\par\pard\li200\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\s
lmult0 \fs18\cf0\f0\charscalex100\b {PERNAS}\b0 \par\column\pard\li0\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0
\sl-360\slmult0 \fs20\cf0\f1\charscalex100 {Agachamento com barra}\par\pard\sect
\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\li720\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {Agachamento na mquina Hack}\par\pard\li1906
\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Leg Press}\par\pard\li386\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {Levantamento terra, variao romena}\par\pa
rd\li1440\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Cadeira extensora}\par\
pard\li1733\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Mesa flexora}\par\par
d\li53\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Elevao de panturrilha (em p o
u sentado)}\par\pard\li466\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Elevao d
e panturrilha no leg press}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs22\cf0\
f1\charscalex100 {Trabalhar as pernas muito, muito}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {simples. Regra nmero 1: sempre faa}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {agachamentos. Regra nme
ro 2: sempre}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {faa
agachamentos. Regra nmero 3: voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {j entendeu.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {Minhas sequncias de treino para pernas}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {sempre comeam com agachamento com}\par\pard
\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd
\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\par
d\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {halteres, e meus outros
exerccios de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {aumen
to da massa muscular incluem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {agachamento na mquina Hack ou mesa}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {flexora. Normalmente, termino o trabalho}\
par\pard\li0\ri0\sl-333\slmult0 \*\tx773\*\tx1773\*\tx3306\*\tx4040\fs20\cf0\f1\
charscalex100 {com }\tab \fs18\cf0\f1\charscalex100 {algum }\tab \fs18\cf0\f1\ch
arscalex100 {movimento }\tab \fs20\cf0\f1\charscalex100 {que }\tab \fs18\cf0\f1\
charscalex100 {focalize}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {principalmente as panturrilhas, como a}\par\pard\li0\ri0\sl-346\slmult0
\fs16\cf0\f1\charscalex100 {elevao desde o cho na variao romena}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ou a flexo de pernas.}\par\pard\li
200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Isso tudo do que voc pre
cisa para ter}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {per
nas muito fortes.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri

0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charsc

alex100\b {BRAOS (BCEPS)}\b0 \par\pard\li1373\ri0\sl-346\slmult0 \fs20\cf0\f1\char
scalex100 {Rosca com halteres}\par\pard\li1280\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {Rosca com barra reta}\par\pard\li1640\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {Rosca barra W}\par\pard\li1560\ri0\sl-346\slmult0 \fs20\cf0\f
1\charscalex100 {Rosca alternada}\par\pard\li1653\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {Rosca martelo}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18\
cf0\f1\charscalex100 {Esses exerccios so tudo do que voc}\par\pard\sect\sectd
\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\par
d\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {precisa para trabalhar os b
raos. Voc pode}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {comear
com uma rosca com barra ou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {alternada com alteres, e depois fazer o}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {inverso. A rosca com barra W e a rosca
com}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {barra reta so
amplamente consideradas as}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {melhores opes para aumentar a massa}\par\pard\li0\ri0\sl-346\slmul
t0 \fs20\cf0\f1\charscalex100 {muscular geral do bceps, e eu concordo.}\par\pard\
li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\p
ar\pard\li200\ri0\sl-200\slmult0 \fs16\cf0\f0\charscalex100\b {BRAOS (TRCEPS)}\b0
\par\pard\li946\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Supino com mos prxi
mas}\par\pard\li1040\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Francs bilate
ral, sentado}\par\pard\li1360\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Pux
ada para trceps}\par\pard\li933\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Trc
eps testa barra, deitado}\par\pard\li1373\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {Mergulho com peso}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-253\slmult0 \fs18\cf0\
f1\charscalex100 {O trceps constitui mais ou menos dois}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {teros da massa total do seu brao. Se voc}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no tiver trceps grand
es, seus braos nunca}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{chamaro ateno.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\marg
rsxn13\margtsxn173\margbsxn40\pard\li200\ri0\sl-226\slmult0 \fs22\cf0\f1\charsca
lex100 {Tenho dois exerccios favoritos para}\par\pard\li0\ri0\sl-333\slmult0
\fs22\cf0\f1\charscalex100 {trabalhar o trceps: supino com mos}\par\pard\li0\
ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {prximas e francs bilateral que
fao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sentado. Mas
no alterno entre esses dois}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1426\*\tx23
06\*\tx3213\*\tx3800\fs18\cf0\f1\charscalex100 {exerccios. }\tab \fs18\cf0\f1\cha
rscalex100 {Meus }\tab \fs18\cf0\f1\charscalex100 {pares }\tab \fs20\cf0\f1\char
scalex100 {de }\tab \fs18\cf0\f1\charscalex100 {exerccios}\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {prediletos so: francs bilateral (sentado
) e}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {supino com mo
s prximas; mergulho com}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscal
ex100 {peso e puxada para trceps; supino com}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {mos prximas e mergulho com peso.}\par\pard\li200\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li200\ri0\sl-213\slmult0 \fs18\cf0\f0\charscalex100\b {ABDOMINAIS}\b0 \par\pard\
li1106\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Abdominal no cross over}\p
ar\pard\li706\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Elevao de perna (na p
aralela)}\par\pard\li1973\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Bicicle
ta}\par\pard\li1106\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Abdominal mqui
na solo}\par\pard\li1440\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Prancha
declinada}\par\pard\li1053\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Abdomi
nal em suspenso}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18\cf0\f1\charscale
x100 {Como voc sabe, o \uc1\u8220Xsegredo\uc1\u8221X para ter}\par\pard\sec
t\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsx
n40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {barriga \uc1\u8220Xt

anquinho\uc1\u8221X no ter gordura, mas }\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf

0\f1\charscalex100 {preciso fazer exerccios abdominais para}\par\pard\li0\ri0
\sl-333\slmult0 \*\tx986\*\tx1760\*\tx2413\*\tx3666\fs18\cf0\f1\charscalex100 {c
ontar }\tab \fs20\cf0\f1\charscalex100 {com }\tab \fs20\cf0\f1\charscalex100 {um
}\tab \fs18\cf0\f1\charscalex100 {conjunto }\tab \fs18\cf0\f1\charscalex100 {to
talmente}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1786\*\tx2466\*\tx3413\*\tx3946\f
s20\cf0\f1\charscalex100 {desenvolvido }\tab \fs22\cf0\f1\charscalex100 {de }\ta
b \fs20\cf0\f1\charscalex100 {retos }\tab \fs26\cf0\f1\charscalex100 {e }\tab \f
s20\cf0\f1\charscalex100 {oblquos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {abdominais. H um milho de exerccios que}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs16\cf0\f1\charscalex100 {as pessoas e as revistas recomendam para}\
par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {trabalhar os msculo
s abdominais, mas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{acabei reduzindo para essa meia dzia}\par\pard\li0\ri0\sl-333\slmult0 \fs20
\cf0\f1\charscalex100 {citada acima, dada sua eficincia geral.}\par\pard\li200\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Quando voc quiser montar a prpri
a}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1533\*\tx2280\*\tx3653\fs18\cf0\f1\chars
calex100 {sequncia }\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\charsc
alex100 {trabalho }\tab \fs18\cf0\f1\charscalex100 {abdominal,}\par\pard\li0\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {recomendo que comece com um exe
rccio}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {com peso (vo
c pode adicionar peso a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {exerccios de elevao de perna, por}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {exemplo, segurando um halter entre os ps.}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Embora algumas pessoas coloquem p
eso na}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {trao com banco
declinado segurando uma}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {anilha ou um halter, acho isso um pouco}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {atrapalhado de executar). Depois, voc pode}\par
\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn14
6\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {fazer dois
exerccios sem peso, o mximo de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\chars
calex100 {vezes que conseguir.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {Para os abdominais, a minha sequncia }\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {bem esttica: abdominal no cross over,}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {elevao de perna (na pa
ralela) at no dar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {mai
s e depois bicicleta, at cansar, ou}\par\pard\li0\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {abdominal na mquina solo, o mximo}\par\pard\li0\ri0\sl333\slmult0 \fs20\cf0\f1\charscalex100 {possvel.}\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Em su
ma}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult
0 \fs18\cf0\f1\charscalex100 {Bem simples, voc no acha? Comece com}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a primeira sequncia que mostrei
neste}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {captulo e re
pita sempre, nos seus primeiros}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {dois meses de treinamento.}\par\pard\li200\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {Depois de concludos os dois meses e de}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {feita a semana de repouso, est n
a hora de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mudar al
guns exerccios e prosseguir com}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsx
n6613\marglsxn106\margrsxn13\margtsxn146\margbsxn626\pard\li0\ri0\sl-226\slmult0
\fs20\cf0\f1\charscalex100 {esse trabalho de fortalecimento por mais}\par\
pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {dois meses. Depois de
um ano se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerc
itando conforme este programa, voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {estar bem sintonizado com seu corpo,}\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {percebendo aquilo a que ele respon
de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {melhor.}\par\par

d\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Mais uma vez, recomend

o que voc d}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {uma o
lhada no seu relatrio gratuito, no}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf
0\f1\charscalex100 {final deste livro, pois ali esto informaes}\par\pard\li0\
ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {detalhadas para seu primeiro
ano de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treinamento
, destinadas a maximizar seus}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\
charscalex100 {ganhos.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margls
xn146\margrsxn26\margtsxn160\margbsxn80\pard\li2106\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li2106\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2106\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li2106\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2106\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li2106\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li210
6\ri0\sl-533\slmult0 \fs44\cf0\f1\charscalex100 {22}\par\pard\li240\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li240\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li240\ri0\
sl-386\slmult0 \fs32\cf0\f1\charscalex100 {GUIA DE SUPLEMENTOS}\par\pard\li693\r
i0\sl-466\slmult0 \fs34\cf0\f1\charscalex100 {SEM "ENROLAO"}\par\pard\li173\ri0\sl
-213\slmult0 \fs18\cf0\par\pard\li173\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li17
3\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li173\ri0\sl-213\slmult0 \fs18\cf0\par\p
ard\li173\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li173\ri0\sl-240\slmult0 \fs20\c
f0\f1\charscalex100 {Frmula com liberao avanada garante}\par\pard\li53\ri0\sl-333\sl
mult0 \fs20\cf0\f1\charscalex100 {que voc receber at 8 nutritivas horas de}\par\par
d\li333\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {massa magra! Acelere ao mx
imo sua}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {produo de t
estosterona e otimize seus}\par\pard\li1946\ri0\sl-333\slmult0 \fs20\cf0\f1\char
scalex100 {ganhos!}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {
Energize os receptores de estrgeno em seu}\par\pard\sect\sectd\sbkpage\pgwsxn5040
\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li213\ri0\sl-226\
slmult0 \fs20\cf0\f1\charscalex100 {corpo e bloqueie completamente aqueles}\par\
pard\li520\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {hormnios que destroem ms
culos!}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult
0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-360\sl
mult0 \fs16\cf0\f1\charscalex100 {AS PRATELEIRAS}\fs20\cf0\f1\charscalex100 {
de seu fornecedor local de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {suplementos alimentares esto forradas com}\par\pard\li0\ri0\sl-346\sl
mult0 \fs20\cf0\f1\charscalex100 {toda espcie de pretensas substncias}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {milagrosas prometendo res
ultados que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {soment
e os esteroides podem fornecer. Isso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {inclui suplementos pr-treino, suplementos}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para serem usados durante as seq
uncias,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {suplementos
ps-treino, aceleradores de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {testosterona, aceleradores de HGH, xido}\par\pard\li0\ri0\sl-333\sl
mult0 \*\tx1106\*\tx3160\*\tx4573\fs20\cf0\f1\charscalex100 {ntrico, }\tab \fs20\
cf0\f1\charscalex100 {antiestrgenos, }\tab \fs20\cf0\f1\charscalex100 {inibidores
}\tab \fs22\cf0\f1\charscalex100 {de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0
\f1\charscalex100 {aromatase e por a vai.}\par\pard\li200\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {Se voc acreditar apenas em metade do}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {que l na propaganda que vem
com os}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {suplementos
ou nas embalagens dos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {produtos, bom, provavelmente vai levar}\par\pard\sect\sectd\sbkpage\
pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0
\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {algum tempo at perceber que a v
erdade}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {pura e simpl
es que...}\par\pard\li93\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li93\ri0\sl-213\s
lmult0 \fs18\cf0\par\pard\li93\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {Qu
ase tudo que existe por a em termos de}\par\pard\li613\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {suplemento praticamente intil.}\par\pard\li200\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\s

l-253\slmult0 \fs18\cf0\f1\charscalex100 { isso mesmo: um total desperdcio d

e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {dinheiro. Tudo, no
. Mas a maioria, sim.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {E como posso dizer uma coisa dessas com}\par\pard\li0\ri0\sl-333\slmult0 \f
s16\cf0\f1\charscalex100 {tanta certeza? No s j experimentei todo}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tipo de suplemento que voc poss
a imaginar}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {como est
udei os dados cientficos, e s sigo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {aquilo que foi objetivamente comprovado;}\par\pard\li0\ri0\sl333\slmult0 \fs16\cf0\f1\charscalex100 {no dou ateno a testemunhos subjetivos,
}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {nem a anncios publi
citrios atraentes.}\par\pard\li200\ri0\sl-333\slmult0 \*\tx666\*\tx1146\*\tx2480\
*\tx3053\*\tx4573\fs26\cf0\f1\charscalex100 { }\tab \fs26\cf0\f1\charscalex100 {o
}\tab \fs20\cf0\f1\charscalex100 {seguinte: }\tab \fs22\cf0\f1\charscalex100 {o
s }\tab \fs20\cf0\f1\charscalex100 {fabricantes }\tab \fs22\cf0\f1\charscalex100
{de}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {suplementos e
sto apostando ALTO num}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {pequeno truque que a mente aplica na gente}\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {e que todos conhecem como efeito placebo.}\par
\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn14
6\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 { um fato cie
ntificamente comprovado que a}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\char
scalex100 {simples crena na eficincia de um}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {medicamento ou suplemento pode fazer com}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que essa substncia funcione.
H pessoas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que ve
nceram toda espcie de enfermidade}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {que voc possa imaginar, mental e fsica,}\par\pard\li0\ri0\
sl-346\slmult0 \fs18\cf0\f1\charscalex100 {usando substncias que elas acredita
vam}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que teria val
or teraputico, embora de fato}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\c
harscalex100 {no tivessem. Estou me referindo a coisas}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {como a cura de um cncer, ou de um quadro
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de diabetes, a eli
minao de uma depresso}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {
e de ansiedade, diminuio da presso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {arterial e do nvel de colesterol, usando}\par\pard\li0\ri
0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {substncias incuas que os paciente
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {acreditavam que
eram o tratamento para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {seu problema.}\par\pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex
100 {Muitos sujeitos acreditam que seu novo e}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {reluzente frasco de cpsulas \uc1\u8220Xmaximizado
ras}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de msculos\uc1\
u8221X ir funcionar e, inclusive, s}\par\pard\sect\sectd\sbkpage\pgwsxn5040\p
ghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmu
lt0 \fs20\cf0\f1\charscalex100 {vezes, eles \uc1\u8220Xsentem que elas func
ionam\uc1\u8221X,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {a
inda que, como depois fica evidente, os}\par\pard\sect\sectd\sbknone\pgwsx
n5040\pghsxn6613\marglsxn106\margrsxn13\cols4\colno1\colw1853\colsr-0\colno2\col
w1186\colsr-0\colno3\colw1360\colsr-0\colno4\colw520\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {ingredientes }\par\column\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {nunca }\par\column\pard\li0\ri0\sl-333\slmult0 \f
s20\cf0\f1\charscalex100 {tenham }\par\column\pard\li0\ri0\sl-333\slmult0 \fs22\
cf0\f1\charscalex100 {sido}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\ma
rglsxn106\margrsxn13\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {cie
ntificamente testados para comprovar o}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {que o fabricante alega. Ou que seja}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {divulgada a notcia de que os
estudos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {cientficos

que eles exibem foram invalidados}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\

charscalex100 {por terem distorcido os dados.}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Agora, uma coisa eu digo: h alguns}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {suplementos pr-testosterona e
pr-GH }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {venda que
funcionam, pois so produtos}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1360\*\tx30
80\*\tx3986\fs18\cf0\f1\charscalex100 {legtimos. }\tab \fs18\cf0\f1\charscalex100
{Infelizmente, }\tab \fs18\cf0\f1\charscalex100 {esses }\tab \fs18\cf0\f1\chars
calex100 {SEMPRE}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {co
ntm compostos (drogas) que acabam}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1146\
*\tx1920\*\tx2666\*\tx3586\*\tx4306\fs20\cf0\f1\charscalex100 {vetados }\tab \fs
22\cf0\f1\charscalex100 {pela }\tab \fs22\cf0\f1\charscalex100 {FDA }\tab \fs20\
cf0\f1\charscalex100 {(Food }\tab \fs22\cf0\f1\charscalex100 {and }\tab \fs22\cf
0\f1\charscalex100 {Drug}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {Administration, rgo responsvel pela}\par\pard\li0\ri0\sl-333\slmult0 \*\tx
1306\*\tx1906\*\tx2720\*\tx3320\*\tx4706\fs20\cf0\f1\charscalex100 {liberao }\tab
\fs22\cf0\f1\charscalex100 {ou }\tab \fs22\cf0\f1\charscalex100 {veto }\tab \fs2
2\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1\charscalex100 {alimentos }\tab \fs
28\cf0\f1\charscalex100 {e}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {medicamentos para comercializao nos}\par\pard\li0\ri0\sl-333\slmult0 \f
s16\cf0\f1\charscalex100 {Estados Unidos). Depois que os compostos}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {eficientes so proibidos,
os fabricantes}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\m
argrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\m
argtsxn146\margbsxn53\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {co
ntinuam vendendo os mesmos produtos}\par\pard\li0\ri0\sl-346\slmult0 \fs16\c
f0\f1\charscalex100 {sem essas substncias, e ento as pessoas}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comeam a se perguntar por que parec
e que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {eles no esto ma
is agindo.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Tendo
isso em mente, h alguns poucos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {produtos que realmente valem a pena}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {comprar e usar. No se trata da porca
riada}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que as revi
stas anunciam com fotos que se}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghs
xn6613\marglsxn106\margrsxn13\cols4\colno1\colw1720\colsr-0\colno2\colw1466\cols
r-0\colno3\colw826\colsr-0\colno4\colw906\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {pretendem }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {sensuais }\par\column\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\
charscalex100 {de }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {sujeitos}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\m
argrsxn13\pard\li0\ri0\sl-333\slmult0 \*\tx1760\*\tx3360\*\tx4573\fs20\cf0\f1\ch
arscalex100 {monstruosos, }\tab \fs20\cf0\f1\charscalex100 {verdadeiros }\tab \f
s20\cf0\f1\charscalex100 {bonecos }\tab \fs22\cf0\f1\charscalex100 {de}\par\pard
\li0\ri0\sl-333\slmult0 \*\tx1586\*\tx2440\*\tx3226\*\tx3906\fs20\cf0\f1\charsca
lex100 {esteroides, }\tab \fs22\cf0\f1\charscalex100 {mas }\tab \fs22\cf0\f1\cha
rscalex100 {sim }\tab \fs22\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1\charscal
ex100 {produtos}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {cie
ntificamente provados que ajudam a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {aumentar a musculatura.}\par\pard\li200\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {Vejamos, ento, os tipos mais comuns de}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {suplementos venda, nos q
uais voc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {deveria i
nvestir seu dinheiro arduamente}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1
\charscalex100 {conquistado, e tambm quais evitar.}\par\pard\li200\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl
-200\slmult0 \fs16\cf0\f0\charscalex100\b {SUPLEMENTOS DE PROTENA}\b0 \par\pard\s
ect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\s
bkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\
li200\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {A protena o nutriente m

ais responsvel}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pelo

aumento e pela recuperao do tecido}\par\pard\li0\ri0\sl-346\slmult0 \fs20\c
f0\f1\charscalex100 {muscular. Usar suplementos proteicos em p}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de soro de leite, ovo e casena
no }\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {necessrio, mas co
nveniente.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {A men
os que voc viva na afortunada}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\
charscalex100 {condio de ser capaz de fazer de 4 a 6}\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {refeies com produtos integrais por d
ia,}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {voc vai precis
ar de um suplemento}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {proteico.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Eu
j testei uma tonelada desses}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\c
harscalex100 {suplementos ao longo dos anos e acabei me}\par\pard\li0\ri0\sl-346
\slmult0 \fs16\cf0\f1\charscalex100 {acertando com alguns poucos produtos q
ue}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {me parecem ser
de alta qualidade por um}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {preo razovel. Falo a respeito deles no}\par\pard\li0\ri0\sl-333\
slmult0 \fs18\cf0\f1\charscalex100 {relatrio gratuito no final do livro e tambm}\p
ar\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols2\co
lno1\colw3400\colsr-0\colno2\colw1520\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\c
harscalex100 {no }\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {w
ww.buildhealthymuscle.com.}\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {meu website,}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\m
arglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\
margrsxn13\margtsxn173\margbsxn40\pard\li200\ri0\sl-200\slmult0 \fs16\cf0\f0\cha
rscalex100\b {PRODUTOS PARA GANHAR PESO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \
fs18\cf0\f1\charscalex100 {Esses produtos costumavam ser populares}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {como a \uc1\u8220Xsoluo\uc1\
u8221X para quem tinha}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {dificuldade para aumentar de peso. No}\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {gosto deles porque a maioria tem um teor}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {muito alto de acar
e outros carboidratos}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex
100 {que no prestam. Recomendo que, em vez}\par\pard\li0\ri0\sl-333\slmult0
\*\tx1000\*\tx1880\*\tx3146\*\tx4026\fs18\cf0\f1\charscalex100 {disso, }\tab \f
s18\cf0\f1\charscalex100 {voc }\tab \fs18\cf0\f1\charscalex100 {obtenha }\tab \fs
20\cf0\f1\charscalex100 {suas }\tab \fs18\cf0\f1\charscalex100 {calorias}\par\pa
rd\li0\ri0\sl-333\slmult0 \*\tx1760\*\tx3293\*\tx4706\fs20\cf0\f1\charscalex100
{consumindo }\tab \fs20\cf0\f1\charscalex100 {alimentos }\tab \fs20\cf0\f1\chars
calex100 {integrais }\tab \fs28\cf0\f1\charscalex100 {e}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {suplementos proteicos tradicionais.}\par\pa
rd\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\f0\charscalex100\b {AACRs}\b0 \par
\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Aminocidos de cadeia r
amificada (BCAAs,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {n
a sigla em ingls) so trs componentes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {essenciais do seu corpo: leucina, isoleucina e}\par\pard\li
0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {valina. Esses aminocidos resp
ondem por}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {aproxima
damente 35% de sua massa}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {muscular e devem estar presentes no}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {organismo para que ocorram o crescimento e}\par\
pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146
\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {a recuperao do
tecido muscular.}\par\pard\li200\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100
{Embora essa descrio possa faz-lo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {pensar que, sem sombra de dvida, voc}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {deve comprar suplemento de AACRs, no}\
par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {precisa de tanta

pressa. A maior parte das}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1306\*\tx188

0\*\tx3226\*\tx4466\fs18\cf0\f1\charscalex100 {protenas }\tab \fs20\cf0\f1\charsc
alex100 {de }\tab \fs18\cf0\f1\charscalex100 {alimentos }\tab \fs18\cf0\f1\chars
calex100 {integrais }\tab \fs20\cf0\f1\charscalex100 {so}\par\pard\li0\ri0\sl-346
\slmult0 \fs18\cf0\f1\charscalex100 {constitudas por 15% de AACRs, em mdia, e}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {a maioria dos suplement
os proteicos contm}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e
m sua frmula AACRs; por isso, quando}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {voc est ingerindo protenas em quantidade}\par\pard\sect\sect
d\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\cols4\colno1\colw1586\col
sr-0\colno2\colw2053\colsr-0\colno3\colw746\colsr-0\colno4\colw533\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {suficiente, }\par\column\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {especialmente }\par\column\pard\li0\
ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {se }\par\column\pard\li0\ri0\sl-3
33\slmult0 \fs22\cf0\f1\charscalex100 {usar}\par\pard\sect\sectd\sbknone\pgwsxn5
040\pghsxn6613\marglsxn106\margrsxn13\pard\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\c
harscalex100 {suplementos proteicos com AACRs na}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {frmula, voc est obtendo a dose suficiente}\par\pa
rd\li0\ri0\sl-333\slmult0 \*\tx1026\*\tx2666\*\tx3453\*\tx4600\fs18\cf0\f1\chars
calex100 {desses }\tab \fs18\cf0\f1\charscalex100 {aminocidos }\tab \fs20\cf0\f1\
charscalex100 {para }\tab \fs18\cf0\f1\charscalex100 {atender }\tab \fs24\cf0\f1
\charscalex100 {s}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ne
cessidades de seu corpo.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {Portanto, no h necessidade de comprar}\par\pard\li0\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {AACRs, a menos que toda semana voc}\par\pard\
li0\ri0\sl-333\slmult0 \*\tx1120\*\tx2693\*\tx3640\fs20\cf0\f1\charscalex100 {es
teja }\tab \fs20\cf0\f1\charscalex100 {realizando }\tab \fs22\cf0\f1\charscalex1
00 {uma }\tab \fs20\cf0\f1\charscalex100 {quantidade}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {anormalmente elevada de atividade fsica}\pa
r\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect
\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn
40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {extenuante, represen
tando uma demanda}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{incrivelmente alta de aminocidos ao}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {organismo (por exemplo, se voc levanta}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {peso cinco vezes por semana e joga
futebol}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {trs dias p
or semana, pelo menos duas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {horas cada dia).}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pa
rd\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf
0\f0\charscalex100\b {SUPLEMENTOS PR-TREINO}\b0 \par\pard\li200\ri0\sl-346\slmult
0 \fs16\cf0\f1\charscalex100 {Um bom suplemento pr-treino de fato}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {um investimento que vale a p
ena, na minha}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {opinio
. Esse produto lhe dar uma injeo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {de energia, aumentar o fluxo de sangue}\par\pard\li0\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {para os msculos e lhe dar maior}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {resistncia muscular.}\
par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {Uma informao que
voc deve ter sobre}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{essas bebidas pr-treino, porm, que a}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {maioria contm alto teor de cafena por dose}\par\pard\li0\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {(algo entre 100 mg e 300 mg)
. Se voc }\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {sensvel
a cafena, procure uma marca com}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghs
xn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-226\slmult0
\fs20\cf0\f1\charscalex100 {menos cafena, ou sem.}\par\pard\li200\ri0\sl-346\slm
ult0 \fs18\cf0\f1\charscalex100 {No relatrio gratuito voc encontrar uma}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {lista com os suplement
os pr-treino que eu}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10

0 {prefiro.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex10
0\b {CREATINA}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{A creatina um aminocido e, aps}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {dcadas de pesquisa, ficou provado que }\par\pard\li0\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {um incrvel estimulante para a fora
e o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tamanho do c
orpo, sem efeitos colaterais}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\ch
arscalex100 {negativos. Definitivamente, recomendo o}\par\pard\li0\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {uso de um suplemento com creatina e
voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {pode encontrar
a marca que eu prefiro no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {relatrio gratuito ao final do livro.}\par\pard\li200\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl213\slmult0 \fs16\cf0\f0\charscalex100\b {ESTIMULANTES DE TESTOSTERONA}\b0 \par\
pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Nem perca seu tempo. E
sses produtos em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ge
ral vm acompanhados das mais absurdas}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\
f1\charscalex100 {afirmaes marketeiras e chegam inclusive a}\par\pard\sect\sectd\s
bkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\
li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {citar estudos \uc1\u8220Xcien
tficos\uc1\u8221X feitos para \uc1\u8220Xprovar\uc1\u8221X}\par\pard\li0\ri0\sl-3
46\slmult0 \fs20\cf0\f1\charscalex100 {sua eficcia. No passa da mais pura}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {bobagem. Mesmo.}\par\
pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {A verdade nua e cr
ua sobre esses ditos}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {estimulantes de testosterona que, se um}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {deles realmente funciona, contm drogas}\par\p
ard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {que em breve sero banidas
pela FDA e, por}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {iss
o, passaro a no valer a pena. Se a FDA}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {aprova todos os ingredientes, pode ter}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {certeza de que um produto incuo.}\par\
pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {ESTIMULANTES
DE HGH}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {Perte
ncem mesma categoria dos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {estimulantes de testosterona. No tm}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {utilidade. Guarde seu dinheiro.}\par\pard\li200\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {GLUTAMINA}\b0 \par\pard\li
200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Dentre os aminocidos, a gl
utamina o}\par\pard\li0\ri0\sl-346\slmult0 \*\tx853\*\tx2346\*\tx3040\*\tx3760
\*\tx4706\fs20\cf0\f1\charscalex100 {mais }\tab \fs20\cf0\f1\charscalex100 {abun
dante }\tab \fs22\cf0\f1\charscalex100 {em }\tab \fs22\cf0\f1\charscalex100 {seu
}\tab \fs20\cf0\f1\charscalex100 {corpo }\tab \fs28\cf0\f1\charscalex100 {e}\pa
r\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn1
46\margbsxn40\pard\li0\ri0\sl-226\slmult0 \*\tx1773\*\tx2520\*\tx3520\*\tx4573\f
s20\cf0\f1\charscalex100 {desempenha }\tab \fs22\cf0\f1\charscalex100 {um }\tab
\fs20\cf0\f1\charscalex100 {papel }\tab \fs20\cf0\f1\charscalex100 {crtico }\tab
\fs24\cf0\f1\charscalex100 {no}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\cha
rscalex100 {desenvolvimento muscular.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {As pesquisas tm demonstrado que}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {levantar peso aumenta a necessidade de
}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {glutamina no cor
po e, se voc no fornecer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {esse aminocido em quantidade suficiente,}\par\pard\li0\ri0\sl-346\sl
mult0 \fs18\cf0\f1\charscalex100 {ele ser retirado dos msculos esquelticos.}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {A suplementao com glutami
na tambm}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {demonstrou

resultados comprovados no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\char

scalex100 {aumento dos nveis hormonais.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {Esse um suplemento que vale a pena}\par\pard\li0\ri
0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {comprar e tomar, caso seu supl
emento}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1173\*\tx1893\*\tx3186\*\tx4573\fs2
0\cf0\f1\charscalex100 {proteico }\tab \fs22\cf0\f1\charscalex100 {no }\tab \fs20
\cf0\f1\charscalex100 {contenha }\tab \fs20\cf0\f1\charscalex100 {glutamina }\ta
b \fs22\cf0\f1\charscalex100 {na}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {composio, ou no tenha em dose}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {suficiente (no prximo captulo, falaremos}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sobre o teor ideal dessa
substncia no}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {organ
ismo).}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Voc saber
qual o meu suplemento}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {predileto de glutamina no relatrio gratuito.}\par\pard\sect\sectd\sbkpage\
pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn40\pard\li200\r
i0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-320\slmult0 \fs16\cf0\f0\chars
calex100\b {SUPLEMENTOS COM XIDO NTRICO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \*\
tx1146\*\tx2853\*\tx3573\fs20\cf0\f1\charscalex100 {Esses }\tab \fs20\cf0\f1\cha
rscalex100 {suplementos }\tab \fs22\cf0\f1\charscalex100 {so }\tab \fs20\cf0\f1\c
harscalex100 {comumente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {constitudos pelos aminocidos arginina,}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {citrulina e beta-alanina, e estimulam no}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {corpo a produo de uma su
bstncia}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {chamada xido
ntrico. O xido ntrico (ON)}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {alarga os vasos sanguneos e com isso}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {permite que mais oxignio e mais nutrientes}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {cheguem aos msculos (u
ma vez que o}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1146\*\tx1933\*\tx3413\*\
tx4706\fs20\cf0\f1\charscalex100 {sangue }\tab \fs22\cf0\f1\charscalex100 {que }
\tab \fs20\cf0\f1\charscalex100 {transporta }\tab \fs20\cf0\f1\charscalex100 {ox
ignio }\tab \fs28\cf0\f1\charscalex100 {e}\par\pard\li0\ri0\sl-346\slmult0 \fs20\
cf0\f1\charscalex100 {nutrientes).}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {Embora parea um golpe de marketing}\par\pard\li0\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {suspeito, eu mesmo constatei que muit
os}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {desses suplemen
tos de fato funcionam bem}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {em termos de dar mais \uc1\u8220Xpique\uc1\u8221X durante o}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {treino na academia.}\
par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Atualmente, porm, a
maioria das bebidas}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1413\*\tx2560\*\tx350
6\fs18\cf0\f1\charscalex100 {pr-treino }\tab \fs18\cf0\f1\charscalex100 {contm }\t
ab \fs18\cf0\f1\charscalex100 {esses }\tab \fs18\cf0\f1\charscalex100 {aminocidos
}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margt
sxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {\uc1\u
8220Xestimulantes do ON\uc1\u8221X, de modo que compr-}\par\pard\li0\ri0\sl-346\s
lmult0 \fs18\cf0\f1\charscalex100 {los avulsos no necessrio. Mas, se voc}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no toma nenhum energt
ico antes de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {trei
nar, ou se o que voc costuma tomar no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {contm aminocidos estimulantes do ON,}\par\pard\li0\ri0\sl-333
\slmult0 \fs16\cf0\f1\charscalex100 {ento voc quem resolve se quer gastar}\
par\pard\li0\ri0\sl-346\slmult0 \*\tx1266\*\tx2240\*\tx3133\*\tx4360\fs18\cf0\f1
\charscalex100 {dinheiro }\tab \fs18\cf0\f1\charscalex100 {extra }\tab \fs20\cf0
\f1\charscalex100 {para }\tab \fs18\cf0\f1\charscalex100 {adquirir }\tab \fs20\c
f0\f1\charscalex100 {esse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {suplemento. Eu no pagaria s para ficar}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {com mais \uc1\u8220Xpique\uc1\u8221X. Para ficar
com mais fora,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tudo

bem, at pagaria, mas nunca notei esse}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\

f1\charscalex100 {resultado usando suplementos de ON.}\par\pard\li200\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri
0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {MULTIVITAMINAS}\b0 \par\pard\li20
0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Voc j est a par da importncia
de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {vitaminas e
minerais para muitos processos}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1480\*\t
x2893\*\tx3546\*\tx4253\fs18\cf0\f1\charscalex100 {fisiolgicos }\tab \fs18\cf0\f1
\charscalex100 {realizados }\tab \fs20\cf0\f1\charscalex100 {em }\tab \fs20\cf0\
f1\charscalex100 {seu }\tab \fs18\cf0\f1\charscalex100 {corpo}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {diariamente, e o modo mais fcil de obt
er o}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que seu corp
o precisa com um bom}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {suplemento multivitamnico. Voc sempre}\par\pard\sect\sectd\sbkpage\pgwsx
n5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-2
26\slmult0 \fs20\cf0\f1\charscalex100 {deve tomar um multivitamnico, diariamente.
}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {No relatrio gratu
ito menciono os meus}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {preferidos.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0
\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\f0\charsca
lex100\b {ALC}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{O cido linoleico conjugado um cido}\par\pard\li0\ri0\sl-333\slmult0 \*\tx96
0\*\tx2306\*\tx3080\*\tx3906\fs18\cf0\f1\charscalex100 {graxo }\tab \fs18\cf0\f1
\charscalex100 {essencial }\tab \fs20\cf0\f1\charscalex100 {que }\tab \fs20\cf0\
f1\charscalex100 {est }\tab \fs18\cf0\f1\charscalex100 {presente}\par\pard\li0\ri
0\sl-333\slmult0 \*\tx1746\*\tx2386\*\tx3626\*\tx4066\fs18\cf0\f1\charscalex100
{naturalmente }\tab \fs20\cf0\f1\charscalex100 {em }\tab \fs18\cf0\f1\charscalex
100 {laticnios }\tab \fs24\cf0\f1\charscalex100 {e }\tab \fs18\cf0\f1\charscalex1
00 {carnes.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Algumas
pesquisas comprovaram que essa}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f
1\charscalex100 {substncia ajuda a decompor as clulas}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {adiposas do corpo que, ento, podem se
r}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {usadas como fon
te de energia. Entretanto,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\char
scalex100 {se voc no se exercita regularmente, seu}\par\pard\li0\ri0\sl-333\
slmult0 \fs16\cf0\f1\charscalex100 {corpo talvez no use essa energia. Se v
oc}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {se exercita, o co
nsumo regular de ALC pode}\par\pard\li0\ri0\sl-346\slmult0 \*\tx1373\*\tx1853\*\
tx3400\*\tx4013\fs18\cf0\f1\charscalex100 {aumentar }\tab \fs24\cf0\f1\charscale
x100 {a }\tab \fs18\cf0\f1\charscalex100 {quantidade }\tab \fs20\cf0\f1\charscal
ex100 {de }\tab \fs18\cf0\f1\charscalex100 {gordura}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {queimada em cada treino.}\par\pard\li200\ri0\sl
-333\slmult0 \fs18\cf0\f1\charscalex100 {Como todos os demais suplementos q
ue}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {realmente ajudam
a queimar gordura, o ALC}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\mar
glsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0
\f1\charscalex100 {no milagroso, embora incremente seu}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {regime de perda de gordura. A ttulo
de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {advertncia, as
pesquisas indicam que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {pessoas obesas no deveriam consumir ALC,}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {uma vez que isso pode aumentar o nvel do}\par\pard\li
0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mau colesterol e a resistnci
a insulina,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {eleva
ndo, portanto, o risco de desenvolver}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {diabetes (na poca em que este livro estava}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sendo preparado ainda no havia
m sido}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {realizados
testes com pessoas em nmero}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\ch
arscalex100 {suficiente para chegar a uma concluso}\par\pard\li0\ri0\sl-346\

slmult0 \fs18\cf0\f1\charscalex100 {acerca dessas hipteses, mas achei melhor

}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mencionar mesmo
assim). Se voc no }\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{obeso, mas tem colesterol alto, recomendo}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {que no use suplemento de ALC por essa}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {razo.}\par\pard\li200\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {No relatrio gratuito, voc encontrar}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {referncias ao meu
suplemento favorito de}\par\pard\li0\ri0\sl-333\slmult0 \fs22\cf0\f1\charscale
x100 {ALC.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrs
xn13\margtsxn173\margbsxn40\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
00\ri0\sl-320\slmult0 \fs16\cf0\f0\charscalex100\b {PARA QUEIMAR GORDURA}\b0 \pa
r\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {A indstria da perd
a de peso ENORME}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{(com um faturamento da ordem de mais de}\par\pard\li0\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {US$ 30 bilhes) e as maracutaias esto por}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {toda parte. Parece que a
cada dois meses,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {
mais ou menos, um novo \uc1\u8220Xingrediente}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {milagroso\uc1\u8221X varre a mdia como um tsunami
e}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {muitos milhes d
e dlares so rapidamente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {jogados no lixo em produtos como refrescos}\par\pard\li0\ri0\sl-333\slmult
0 \fs20\cf0\f1\charscalex100 {de aa e cpsulas de resveratrol.}\par\pard\li200\ri0\s
l-346\slmult0 \fs18\cf0\f1\charscalex100 {Muitas pessoas acreditam incorretam
ente}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que uma plula
pode produzir uma macia}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {perda de gordura. Isso simplesmente no }\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {verdade. No obstante, existem alguns}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {suplementos \uc1\u8220Xp
ara queimar gordura\uc1\u8221X que}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0
\f1\charscalex100 {podem ajudar o processo de perda de peso}\par\pard\li0
\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {quando voc est fazendo dieta
e se}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1573\*\tx3720\*\tx4333\fs18\cf0\f1\c
harscalex100 {exercitando }\tab \fs18\cf0\f1\charscalex100 {adequadamente. }\tab
\fs20\cf0\f1\charscalex100 {Os }\tab \fs20\cf0\f1\charscalex100 {mais}\par\pard
\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\mar
gbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {eficazes so ba
se de cafena e outros}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marg
lsxn106\margrsxn13\cols4\colno1\colw1933\colsr-0\colno2\colw973\colsr-0\colno3\c
olw1560\colsr-0\colno4\colw453\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscal
ex100 {estimulantes }\par\column\pard\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charsc
alex100 {que }\par\column\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{aceleram }\par\column\pard\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {
seu}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pa
rd\li0\ri0\sl-333\slmult0 \*\tx1760\*\tx2520\*\tx3106\*\tx4093\fs20\cf0\f1\chars
calex100 {metabolismo, }\tab \fs22\cf0\f1\charscalex100 {mas }\tab \fs22\cf0\f1\
charscalex100 {h }\tab \fs20\cf0\f1\charscalex100 {outras }\tab \fs20\cf0\f1\char
scalex100 {opes}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {tambm.
No relatrio gratuito inclu meus}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f
1\charscalex100 {produtos prediletos para queimar gordura.}\par\pard\li200\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2
00\ri0\sl-213\slmult0 \fs14\cf0\f0\charscalex100\b {EXTRATO DE CH VERDE}\b0 \par\
pard\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {O ch verde traz mui
tos benefcios para a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {sade e pode ajudar a queimar gordura}\par\pard\li0\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {graas a mais do que somente a cafena que}\par\pard\li0\
ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {contm. O ch verde tem substncia
s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {chamadas catequi
nas, e as pesquisas tm}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal

ex100 {demonstrado que as catequinas estimulam a}\par\pard\li0\ri0\sl-333\slmult

0 \fs18\cf0\f1\charscalex100 {perda de gordura no corpo, inibindo a}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {enzima que decompe o hormni
o essencial}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {para a
queima de gordura, a norepinefrina.}\par\pard\li0\ri0\sl-333\slmult0 \fs18
\cf0\f1\charscalex100 {Alm disso, mais estudos constataram que}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {as catequinas e a cafena atuam em
sinergia}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {para aume
ntar a queima calrica natural do}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn66
13\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\margtsxn146\margbsxn26\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\c
harscalex100 {corpo.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex1
00 {Se voc est tomando algum produto para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {queima de gordura dentre os que eu}\par\pard\li0\ri0\
sl-333\slmult0 \fs18\cf0\f1\charscalex100 {recomendo, ento j est obtendo extra
to}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {de ch verde em
dose suficiente. Caso no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\chars
calex100 {esteja consumindo nenhum produto para}\par\pard\li0\ri0\sl-346\slm
ult0 \fs18\cf0\f1\charscalex100 {acelerar a queima de gordura, ento o}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {extrato de ch verde
um suplemento de}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
baixo custo que pode ajud-lo a alcanar sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {meta de perda de gordura.}\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li0\ri0\sl-440\slmult0 \fs26\cf0\f1\charscalex100 {Em su
ma}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-426\slmult
0 \fs16\cf0\f1\charscalex100 {Os suplementos que acabamos de discutir}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {so os mais comumente
anunciados e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {vendi
dos. Sem a menor dvida, voc}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\cha
rscalex100 {encontrar muitos outros tipos se fuar as}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {prateleiras de sua loja preferida de}
\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margts
xn146\margbsxn666\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {suplem
entos e vitaminas. Faa um favor }\par\pard\li0\ri0\sl-346\slmult0 \*\tx746\*
\tx1946\*\tx2453\*\tx3360\*\tx4333\fs22\cf0\f1\charscalex100 {sua }\tab \fs20\cf
0\f1\charscalex100 {carteira }\tab \fs26\cf0\f1\charscalex100 {e }\tab \fs20\cf0
\f1\charscalex100 {evite }\tab \fs20\cf0\f1\charscalex100 {todos }\tab \fs22\cf0
\f1\charscalex100 {eles,}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1853\*\tx2400\*\t
x2973\*\tx4333\fs18\cf0\f1\charscalex100 {especialmente }\tab \fs20\cf0\f1\chars
calex100 {os }\tab \fs20\cf0\f1\charscalex100 {de }\tab \fs18\cf0\f1\charscalex1
00 {aparncia }\tab \fs20\cf0\f1\charscalex100 {mais}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {espetacular.}\par\pard\li200\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {Limite-se a um suplemento proteico, um}\par\par
d\li0\ri0\sl-333\slmult0 \*\tx1426\*\tx2320\*\tx2893\*\tx3906\fs18\cf0\f1\charsc
alex100 {energtico }\tab \fs18\cf0\f1\charscalex100 {antes }\tab \fs20\cf0\f1\cha
rscalex100 {do }\tab \fs18\cf0\f1\charscalex100 {treino, }\tab \fs18\cf0\f1\char
scalex100 {creatina,}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{glutamina, um multivitamnico e acrescente}\par\pard\li0\ri0\sl-333\slmult0
\fs16\cf0\f1\charscalex100 {ALC e extrato de ch verde, se estiver em}\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {regime de reduo de pe
so, e sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {supleme
ntao estar no ponto.}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106
\margrsxn13\margtsxn160\margbsxn66\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0
\sl-533\slmult0 \fs44\cf0\f1\charscalex100 {23}\par\pard\li1240\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li1240\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li1240\ri0\sl
-386\slmult0 \fs34\cf0\f1\charscalex100 {A ROTINA DE}\par\pard\li546\ri0\sl-466\

slmult0 \fs32\cf0\f1\charscalex100 {SUPLEMENTAO DE}\par\pard\li346\ri0\sl-466\slmu

lt0 \fs32\cf0\f1\charscalex100 {MAIOR, MAIS MAGRO E}\par\pard\li1320\ri0\sl-466\
slmult0 \fs32\cf0\f1\charscalex100 {MAIS FORTE}\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-266\
slmult0 \fs18\cf0\f1\charscalex100 {AGORA VOC}\fs24\cf0\f1\charscalex100 { j es
t a par de quais}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100
{suplementos ingerir, mas talvez no saiba}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {como tomar cada um deles.}\par\pard\sect\sectd\sbkpag
e\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn53\pard\li200
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-320\slmult0 \fs16\cf0\f0\cha
rscalex100\b {SUPLEMENTO PROTEICO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs20\c
f0\f1\charscalex100 {Eu prefiro usar os suplementos proteicos}\par\pard\li0
\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {antes e depois dos treinos
e nos intervalos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
entre minhas refeies com alimentos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\
f1\charscalex100 {integrais. No existe uma regra fixa para}\par\pard\li0\ri
0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {quando ou com que frequncia tom
ar os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {suplementos
proteicos, mas percebi que meu}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\cha
rscalex100 {corpo funciona em seu melhor se consumo}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {pelo menos trs pores dirias de protena}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {com alimentos integrais.
Uso protena}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {suple
mentar para garantir o restante da}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {minha dose diria de protena.}\par\pard\li200\ri0\sl-213\slmul
t0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-2
13\slmult0 \fs16\cf0\f0\charscalex100\b {BEBIDA PR-TREINO}\b0 \par\pard\li200\ri0
\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Tome esse lquido mais ou menos
30}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {minutos antes de
comear a treinar.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charsc
alex100\b {CREATINA}\b0 \par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\margl
sxn106\margrsxn13\margtsxn173\margbsxn26\pard\li200\ri0\sl-226\slmult0 \fs18\cf0
\f1\charscalex100 {O conselho mais comum \uc1\u8220Xentupir\uc1\u8221X seu
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corpo de creatin
a na primeira semana de}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charsc
alex100 {treino, mais ou menos, ingerindo, portanto,}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {entre 20 g e 40 g. Se isso realme
nte }\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {necessrio ou
no, muitos especialistas no}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\char
scalex100 {assunto no chegam a um acordo, mas as}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {pesquisas tm mostrado que, voc se}\par\pa
rd\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {entupindo ou no de creatina
, se tomar esse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ami
nocido regularmente ao longo de um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {perodo substancial de tempo, como um ms}\par\pard\li0\ri0\sl-3
33\slmult0 \fs16\cf0\f1\charscalex100 {ou dois, esse suplemento surtir um e
feito}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {positivo.}\pa
r\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Quando tomo bastan
te creatina, percebo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {seus efeitos mais depressa, ento sugiro que}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {faa assim: nos primeiros dias de uso desse}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {suplemento, \uc1\u8220Xentupa
-se\uc1\u8221X com uma dosagem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {muito alta para saturar os msculos com}\par\pard\li0\ri0\sl-346
\slmult0 \fs20\cf0\f1\charscalex100 {essa substncia. Para tanto, tome de 20 g a}\
par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {25 g por dia, di
vididos em 2 a 4 doses nos}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6
613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \f

s20\cf0\f1\charscalex100 {primeiros sete dias. Gosto de tomar 5 g}\par\pa

rd\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {antes de levantar peso,
5 g depois, 5 g no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {jantar, 5 g no shake do meio da tarde e 5 g}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {no shake final noite.}\par\pard\li200\ri0\sl-33
3\slmult0 \fs18\cf0\f1\charscalex100 {Depois de se entupir de creatina na}
\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {primeira semana,
voc pode baixar a}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{dosagem para 5 g a 10 g por dia. Se essa }\par\pard\li0\ri0\sl-333\slmult0 \fs16
\cf0\f1\charscalex100 {a primeira vez na vida que voc toma esse}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {suplemento, comece com 5 g p
or dia e veja}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {como
se sente. Se no estiver percebendo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\c
f0\f1\charscalex100 {nenhum aumento de fora, passe para 10 g}\par\pard\li0\ri0\sl
-346\slmult0 \fs16\cf0\f1\charscalex100 {por dia, dividindo essa quantidade
em duas}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {doses po
r dia (5 g antes de treinar e 5 g}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {depois um sistema que funciona bem).}\par\pard\li200\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Muitos especialistas tambm falam
da}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {necessidade de
fazer um ciclo de creatina}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\ch
arscalex100 {(tomar por alguns meses, parar por um ou}\par\pard\li0\ri0\s
l-333\slmult0 \fs16\cf0\f1\charscalex100 {dois meses, comear de novo, e ass
im por}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {diante). A
razo apresentada para isso }\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn66
13\marglsxn106\margrsxn13\margtsxn146\margbsxn53\pard\li0\ri0\sl-226\slmult0 \fs
20\cf0\f1\charscalex100 {que, quando voc usa a creatina como}\par\pard\li0\
ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {suplemento, o corpo reduz sua
produo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {natural. Co
nsumindo esse aminocido de}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\chars
calex100 {modo cclico, voc d ao seu organismo a}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {chance de restabelecer seu padro natural}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de produo da creatina.
Embora isso possa}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {s
er verdade, ainda estou para encontrar}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {pesquisas que comprovem essa afirmao.}\par\pard\li0\r
i0\sl-333\slmult0 \*\tx613\*\tx1360\*\tx2266\*\tx3480\*\tx4173\fs20\cf0\f1\chars
calex100 {Eu }\tab \fs20\cf0\f1\charscalex100 {no }\tab \fs18\cf0\f1\charscalex10
0 {tomo }\tab \fs18\cf0\f1\charscalex100 {creatina }\tab \fs20\cf0\f1\charscalex
100 {por }\tab \fs18\cf0\f1\charscalex100 {ciclos;}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {simplesmente tomo 5 g por dia, todo dia.}\par\pa
rd\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Sempre tome uma dose dep
ois de treinar,}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {poi
s quando essa substncia ser}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {diretamente absorvida pelos msculos. Se}\par\pard\li0\ri0\sl-333\
slmult0 \fs16\cf0\f1\charscalex100 {voc estiver tomando 5 g por dia, faa i
sso}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {aps o treino.
Quando estiver em processo}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {de se entupir desse aminocido, garanta que}\par\pard\li0\ri0\sl-346\s
lmult0 \fs20\cf0\f1\charscalex100 {uma dose seja tomada aps o treino.}\par\pard\l
i200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\pa
r\pard\li200\ri0\sl-200\slmult0 \fs16\cf0\f0\charscalex100\b {GLUTAMINA}\b0 \par
\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn17
3\margbsxn40\pard\li200\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {Muitos h
omens no esto informados de}\par\pard\li0\ri0\sl-333\slmult0 \*\tx986\*\tx1626
\*\tx3106\*\tx3773\fs18\cf0\f1\charscalex100 {todos }\tab \fs20\cf0\f1\charscale
x100 {os }\tab \fs18\cf0\f1\charscalex100 {benefcios }\tab \fs20\cf0\f1\charscale
x100 {da }\tab \fs18\cf0\f1\charscalex100 {glutamina}\par\pard\li0\ri0\sl-346\sl
mult0 \fs16\cf0\f1\charscalex100 {simplesmente porque no a consomem em}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {quantidade suficiente.

Tome de 5 g a 10 g}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal

ex100 {antes de treinar, a mesma quantidade}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {imediatamente aps (basta voc adicionar}\par\pard
\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {ao seu shake ps-treino) e
mais 5 g a 10 g}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex10
0 {antes de ir dormir.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {Se seu suplemento proteico tem glutamina}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {na frmula, veja quanto entra em cada dose}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {e, se estiver recebendo entre
15 g e 25 g por}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {dia
dessa fonte, voc no precisa de mais}\par\pard\li0\ri0\sl-346\slmult0 \fs18
\cf0\f1\charscalex100 {nenhum suplemento de glutamina. Se no}\par\pard\li0\r
i0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {estiver, ento use o suplemento
para cobrir}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {a dif
erena.}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slm
ult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {S
UPLEMENTO DE XIDO NTRICO}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\chars
calex100 {Se voc quiser experimentar um desses}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {produtos, siga as instrues da embalagem e}\par\par
d\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\ma
rgbsxn53\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {pronto.}\par\pa
rd\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {MULTIVITAMINAS
}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Siga as in
strues da embalagem. A}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {maioria desses produtos recomendar que}\par\pard\li0\ri0\sl-346\slmult0
\fs16\cf0\f1\charscalex100 {voc tome meia dose no caf da manh e}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {meia dose no jantar.}\par\pard
\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\
par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\f0\charscalex100\b {ALC}\b0 \par\par
d\li200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {As pesquisas tm comprov
ado que doses}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {var
iando entre 4 g e 7 g por dia so as mais}\par\pard\li0\ri0\sl-333\slmult0 \*\tx13
86\*\tx2186\*\tx3693\*\tx4506\fs20\cf0\f1\charscalex100 {eficientes. }\tab \fs22
\cf0\f1\charscalex100 {Essa }\tab \fs20\cf0\f1\charscalex100 {quantidade }\tab \
fs20\cf0\f1\charscalex100 {deve }\tab \fs22\cf0\f1\charscalex100 {ser}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {repartida ao longo do dia
e as cpsulas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pre
cisam ser tomadas de estmago vazio.}\par\pard\li0\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {(Eu tomo as minhas antes do caf da}\par\pard\li0\ri0\
sl-333\slmult0 \fs20\cf0\f1\charscalex100 {manh, antes do almoo e antes do jantar.
)}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs16\cf0\f0\charscalex100\b {PRODU
TOS PARA QUEIMAR GORDURA}\b0 \par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\cha
rscalex100 {Basta seguir as instrues, que variam}\par\pard\sect\sectd\sbkpage
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri
0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {dependendo do produto que voc e
stiver}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {consumindo.
No tome mais do que um por}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {vez, seno seu organismo ser muito}\par\pard\li0\ri0\sl-333\slmult0 \fs
18\cf0\f1\charscalex100 {exigido. Elimine todas as outras fontes de}\par\p
ard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {cafena quando estiver usan
do produtos para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {qu
eimar gordura, uma vez que no }\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1
\charscalex100 {recomendvel consumir 500 mg de cafena}\par\pard\li0\ri0\sl-33
3\slmult0 \fs20\cf0\f1\charscalex100 {por dia.}\par\pard\li200\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {Existem algumas opes de qualidade,}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {descafeinadas, para aumentar
seu pique}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {antes d
o treino e voc pode encontrar}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\

charscalex100 {recomendaes a respeito no meu website.}\par\pard\li200\ri0\sl-213\s

lmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\
sl-200\slmult0 \fs14\cf0\f0\charscalex100\b {EXTRATO DE CH VERDE}\b0 \par\pard\li
200\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {Algumas pesquisas tm mostra
do que de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {400 mg
a 600 mg de catequinas por dia a}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {dose ideal. Tome de estmago vazio e}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {pronto.}\par\pard\sect\sectd\sbkpage\pgwsxn5
040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\pard\li0\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-426\slmult0 \fs26\cf0\f1\charscalex100 {A
chave est na consistncia}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li
200\ri0\sl-426\slmult0 \fs18\cf0\f1\charscalex100 {Assim como j apontamos a
respeito do}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {treino
e da dieta, o aspecto mais importante}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {da suplementao a consistncia. Para}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {perceber todos os benefcios desse processo,}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc deve tomar se
us suplementos de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100
{maneira consistente. Voc no pode tomar}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {creatina alguns dias da semana, esquecer}\par\pard\
li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {nos outros dias, e ento e
sperar grandes}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {res
ultados.}\par\pard\li200\ri0\sl-333\slmult0 \*\tx1893\*\tx2600\*\tx4426\fs20\cf0
\f1\charscalex100 {Felizmente, }\tab \fs22\cf0\f1\charscalex100 {os }\tab \fs20\
cf0\f1\charscalex100 {suplementos }\tab \fs22\cf0\f1\charscalex100 {que}\par\par
d\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {recomendo so fceis de usar em
termos de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {horrio (
algumas vezes por dia, nos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\cha
rscalex100 {momentos em que voc est em casa). Mas}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {voc deve garantir que vai seguir o}\par\pard\l
i0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {planejado todos os dias.}\par\
pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173
\margbsxn26\pard\li0\ri0\sl-306\slmult0 \fs26\cf0\f1\charscalex100 {Em suma}\par
\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-413\slmult0 \fs18
\cf0\f1\charscalex100 {Provavelmente este captulo j valeu cem}\par\pard\li0\r
i0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {vezes o valor do livro (literalmen
te), porque}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {acabou
de ensinar a voc como economizar}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0
\f1\charscalex100 {muito dinheiro todos os anos (ou mais!), que}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {voc inevitavelmente teria desperd
iado em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {produtos m
uito \uc1\u8220Xbadalados\uc1\u8221X e que no}\par\pard\li0\ri0\sl-346\slmult
0 \fs16\cf0\f1\charscalex100 {prestam para nada (acredite quando eu lhe}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {digo: voc teria cado
em todas as}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {arm
adilhas, como j camos todos ns).}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\ch
arscalex100 {Em vez disso, agora voc vai gastar seu}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {dinheiro com eficincia e somente no que j}\
par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {comprovou ser capa
z de produzir resultados}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {reais e duradouros. Assim como a filosofia}\par\pard\li0\ri0\sl-3
33\slmult0 \*\tx693\*\tx2066\*\tx2986\*\tx3773\*\tx4240\fs20\cf0\f1\charscalex10
0 {dos }\tab \fs18\cf0\f1\charscalex100 {exerccios }\tab \fs18\cf0\f1\charscalex1
00 {deste }\tab \fs20\cf0\f1\charscalex100 {livro }\tab \fs24\cf0\f1\charscalex1
00 { }\tab \fs18\cf0\f1\charscalex100 {\uc1\u8220Xmais}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {crescimento por seu tempo e esforo\uc1\u8
221X, a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {filosofia
da suplementao \uc1\u8220Xmais pique por}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf
0\f1\charscalex100 {sua grana\uc1\u8221X.}\par\pard\sect\sectd\sbkpage\pgwsxn504
0\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn666\pard\li200\ri0\sl-22

6\slmult0 \fs18\cf0\f1\charscalex100 {Quando voc combina o plano simples de

}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {suplementao que trac
ei neste captulo com}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100
{uma dieta completa e nutritiva, ser capaz}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {de se proporcionar o mximo possvel de}\par\pard
\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {rendimento nos treinos.}\par
\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn16
0\margbsxn80\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pa
rd\li2146\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li2146\ri0\sl-533\slmult0 \fs44\
cf0\f1\charscalex100 {24}\par\pard\li346\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i346\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li346\ri0\sl-386\slmult0 \fs34\cf0\f1
\charscalex100 {DAQUI EM DIANTE SEU}\par\pard\li960\ri0\sl-466\slmult0 \fs32\cf0
\f1\charscalex100 {CORPO MUDAR}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li0\ri0\sl-240\slmult0 \fs16\cf0\f1\charscalex100 {ENTO, ISSO}\fs18\c
f0\f1\charscalex100 {! Acho que nossa misso est}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {cumprida, certo? Chegamos ao fim.}\par\pard\li20
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {De jeito nenhum.}\par\pard\li20
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Agora, voc entrou num processo \
uc1\u8212X isso}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mes
mo, o processo j comeou \uc1\u8212X de provar}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {para si mesmo que pode transformar seu}\par\pard\
sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\marg
bsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {corpo mais depr
essa do que acreditou que}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\char
scalex100 {seria possvel. No espao dos primeiros 3 a 4}\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {meses de treinamento, voc saber com}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {certeza absoluta que po
de seguir o que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
aprendeu neste livro e conquistar o corpo}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {dos seus sonhos.}\par\pard\li200\ri0\sl-346\slmult0
\fs18\cf0\f1\charscalex100 { muito bom constatar que voc tem o}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {poder de mudar seu corpo
\uc1\u8212X para ficar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {maior, mais magro e mais saudvel \uc1\u8212X e que}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {est no controle de seu organismo, e no o}\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {contrrio.}\par\pard\li20
0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Por mais que se considere
um sujeito}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8
220Xnormal\uc1\u8221X, prometo que voc no apenas }\par\pard\li0\ri0\sl-333\sl
mult0 \fs18\cf0\f1\charscalex100 {capaz de criar um corpo extraordinrio, mas}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de criar uma vida e
xtraordinria tambm.}\par\pard\li0\ri0\sl-333\slmult0 \*\tx733\*\tx1306\*\tx2826\*
\tx3400\*\tx4093\fs20\cf0\f1\charscalex100 {No }\tab \fs20\cf0\f1\charscalex100 {
se }\tab \fs18\cf0\f1\charscalex100 {surpreenda }\tab \fs20\cf0\f1\charscalex100
{se }\tab \fs20\cf0\f1\charscalex100 {sua }\tab \fs18\cf0\f1\charscalex100 {recm
-}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {conquistada auto
confiana se generalizar e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsc
alex100 {atingir outras reas de sua vida, inspirando-o}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {a ir atrs de outras metas, alcan-las e}\p
ar\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn
146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {melhorar
tambm em outros aspectos.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charsca
lex100 {Desse ponto em diante, voc s precisa}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {trilhar o caminho que apresentei e, em doze}\par\p
ard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {semanas, ir se olhar n
o espelho e pensar:}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex1

00 {\uc1\u8220XFico feliz por ter feito isso\uc1\u8221X e no \uc1\u8220XQ

ueria}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ter feito iss
o\uc1\u8221X.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Meu
objetivo ajudar voc a alcanar sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\c
harscalex100 {meta, e espero que este livro o auxilie.}\par\pard\li200\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {Quero que voc no somente \uc1\u8220Xent
re em}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {forma\uc1\u8
221X, mas que tambm v em busca de}\par\pard\sect\sectd\sbknone\pgwsxn5040\p
ghsxn6613\marglsxn106\margrsxn13\cols4\colno1\colw1693\colsr-0\colno2\colw893\co
lsr-0\colno3\colw1093\colsr-0\colno4\colw1240\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {realizaes }\par\column\pard\li0\ri0\sl-333\slmult0 \fs22\cf0
\f1\charscalex100 {que }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {antes }\par\column\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {considerou}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106
\margrsxn13\pard\li0\ri0\sl-346\slmult0 \fs22\cf0\f1\charscalex100 {impossveis.
Quero que voc se sinta}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {confiante, feliz e no comando.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {Se trabalharmos juntos, em equipe,}\par\pard\li0\ri0\sl
-333\slmult0 \fs20\cf0\f1\charscalex100 {podemos e iremos ter sucesso.}\par\pard
\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Assim, gostaria que voc
fizesse uma}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {prome
ssa, agora que deu incio sua}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\
charscalex100 {transformao. Voc pode prometer a si}\par\pard\li0\ri0\sl-333\sl
mult0 \fs16\cf0\f1\charscalex100 {mesmo \uc1\u8212X e a mim \uc1\u8212X qu
e me dir quando}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106
\margrsxn13\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13
\margtsxn146\margbsxn666\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100
{tiver alcanado sua meta? Voc pode}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {encontrar meus dados de contato no final do}\par\pard\li0\ri0
\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {livro.}\par\pard\sect\sectd\sbkpage\
pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn93\pard\li66\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li66\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i66\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li66\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li66\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li66\ri0\sl-213\slmult0 \fs18\cf
0\par\pard\li66\ri0\sl-426\slmult0 \fs32\cf0\f1\charscalex100 {PERGUNTAS E RESPO
STAS}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\
slmult0 \fs20\cf0\f1\charscalex100 {P: NO CONSIGO ACHAR TEMPO PARA}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {FAZER EXERCCIOS, MAS QUERO EN
TRAR EM}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {FORMA. O QU
E POSSO FAZER?}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {R:
No conheo ningum que consiga}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {achar tempo para se exercitar. Nunca}\par\pard\li0\ri0\sl-333\
slmult0 \fs20\cf0\f1\charscalex100 {ningum veio me dizer, por exemplo: \uc1\u8220
XMike,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {estou com
muito tempo livre ultimamente.}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {Acho que vou passar algumas horas na}\par\pard\li0\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {academia todo dia, para entrar em forma.
O}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que que eu de
veria fazer enquanto estou}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613
\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20
\cf0\f1\charscalex100 {l?\uc1\u8221X.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf
0\f1\charscalex100 { sempre o oposto: a maioria das pessoas}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {tem uma vida superocupada e frentica
, e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {todos acham qu
e no tm tempo para fazer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {nada novo. S que isso simplesmente no }\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {verdade. Por mais que muita gente goste de}\par\pard\li0\ri
0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {pensar que ocupada demais para

fazer}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {exerccios,

no isso o que realmente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {acontece.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100
{As pessoas que tiveram sucesso na}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {transformao de seu corpo tm somente 24}\par\pard\li0\ri0\sl-3
46\slmult0 \fs20\cf0\f1\charscalex100 {horas por dia para fazer tudo o qu
e}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {precisam, assim
como voc e eu. E elas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {tambm trabalham para se sustentar, tm}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {famlia, levam uma vida social e mais um}\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {monte de atividades
para manobrar. Mas}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{veja s: elas conseguiram planejar o dia e}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {acharam um jeito de reservar 45-60 minutos}\par\p
ard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {para se exercitar. Alguma
s decidiram assistir}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn
106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\c
harscalex100 { TV menos tempo; outras acordam 1 hora}\par\pard\li0\ri0\sl346\slmult0 \fs18\cf0\f1\charscalex100 {mais cedo. Alguns homens combinam com a}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {esposa como cuidar
das crianas para terem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {uma hora livre depois do jantar para os}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {exerccios.}\par\pard\li200\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {A questo : se voc realmente quiser,}\par\pard\li0\ri0
\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {consegue manobrar seu tempo para
fazer}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {exerccios. No
tenho a menor dvida disso.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\l
i0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f1\cha
rscalex100 {P: EU VIAJO MUITO. AINDA ASSIM, }\par\pard\li0\ri0\sl-333\slmul
t0 \*\tx1453\*\tx2666\*\tx3626\fs18\cf0\f1\charscalex100 {POSSVEL }\tab \fs18\cf0
\f1\charscalex100 {SEGUIR }\tab \fs18\cf0\f1\charscalex100 {ESTE }\tab \fs18\cf0
\f1\charscalex100 {PROGRAMA}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charsc
alex100 {ADEQUADAMENTE?}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {R: Claro que sim, mas isso pede que voc}\par\pard\li0\ri0\sl-333\slmult0 \
fs16\cf0\f1\charscalex100 {se organize. Hospede-se num hotel prximo}\par\pard
\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {de uma academia decente
(a maioria dos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {ho
tis conta com instalaes semelhantes s}\par\pard\li0\ri0\sl-346\slmult0 \*\tx613\*\tx
1426\*\tx2880\*\tx3680\*\tx4466\fs20\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1
\charscalex100 {uma }\tab \fs18\cf0\f1\charscalex100 {academia, }\tab \fs20\cf0\
f1\charscalex100 {mas }\tab \fs20\cf0\f1\charscalex100 {elas }\tab \fs20\cf0\f1\
charscalex100 {so}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {in
adequadas para o tipo de treinamento que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {voc estar fazendo) e planeje em que}\par\pard\sect\sec
td\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\p
ard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {horrios far seu treino.
Para a maioria dos}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex1
00 {viajantes, isso significa bem cedo pela}\par\pard\li0\ri0\sl-333\slmult
0 \fs24\cf0\f1\charscalex100 {manh ou aps o jantar. Leve os}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {suplementos na bagagem e apenas
siga as}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {sequncias
normais de exerccios.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex
100 {Seguir uma dieta pode ser um pouco mais}\par\pard\li0\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {complicado quando a gente viaja, mas ainda}\par\pard\l
i0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {podemos fazer o que preci
so. Antes de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {cheg
ar, localizo uma loja com alimentos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\
cf0\f1\charscalex100 {naturais nas imediaes e elaboro o cardpio}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {que vou consumir enquanto estiver viaj
ando.}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Quando chego,

compro tudo de que preciso.}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\chars

calex100 {Se levar uma vida saudvel e gratificante }\par\pard\li0\ri0\sl-33
3\slmult0 \fs16\cf0\f1\charscalex100 {uma prioridade para voc, sem dvida voc}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {consegue encontrar
maneiras de fazer dar}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsca
lex100 {certo.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-21
3\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \fs16\cf0\f1\charscalex100 {
P: MOSTREI ESTE LIVRO A UM INSTRUTOR E}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {ELE NO GOSTOU. DISSE QUE EU DEVIA}\par\pard\sect\sectd\
sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard
\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {FAZER OUTRA COISA. ELE TEM R
AZO?}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {R: Estou ce
rto de que o treinador tem a}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {melhor das intenes e que ele s est}\par\pard\li0\ri0\sl-333\s
lmult0 \fs20\cf0\f1\charscalex100 {tentando ajudar, mas infelizmente a maioria}\
par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {dos instrutores si
mplesmente no sabe do}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {que est falando. A maioria deles inclusive}\par\pard\li0\ri0\sl-346\sl
mult0 \fs16\cf0\f1\charscalex100 {nem est em forma e s fica ensinando o}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {que aprendeu em ma
nuais, sem verificar se}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {aqueles mtodos so de fato os mais}\par\pard\li0\ri0\sl-333\slmult0 \
fs20\cf0\f1\charscalex100 {eficientes.}\par\pard\li200\ri0\sl-333\slmult0 \fs16\
cf0\f1\charscalex100 {Se voc seguir o que escrevi neste livro,}\par\pard\l
i0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {ter uma espetacular evoluo em sua
fora}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {e em sua ma
ssa muscular, isso eu posso}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {garantir. Dezenas, ou at centenas de}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {milhares de homens no mundo todo seguem}\par\
pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {programas de treinamen
to como esse e os}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex10
0 {resultados que exibem falam por si mesmos.}\par\pard\li0\ri0\sl-213\slmult0 \
fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmul
t0 \fs20\cf0\f1\charscalex100 {P: NAS ACADEMIAS EXISTEM UNS SUJEITOS}\par\pard\s
ect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margb
sxn40\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {IMENSOS QUE RECO
MENDAM QUE EU FAA}\par\pard\li0\ri0\sl-346\slmult0 \*\tx853\*\tx1480\*\tx1946\
*\tx3613\*\tx4240\fs20\cf0\f1\charscalex100 {MAIS }\tab \fs22\cf0\f1\charscalex1
00 {DE }\tab \fs26\cf0\f1\charscalex100 {6 }\tab \fs20\cf0\f1\charscalex100 {REP
ETIES }\tab \fs22\cf0\f1\charscalex100 {DE }\tab \fs20\cf0\f1\charscalex100 {CADA}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {EXERCCIO. POR QU?}\pa
r\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {R: Bom, como voc
sabe, a cincia no}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {
tem respostas definitivas acerca do que o}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {nmero \uc1\u8220Xperfeito\uc1\u8221X de repeties
para o}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {sujeito ob
ter sua hipertrofia (o crescimento}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {da massa muscular). Os cientistas, porm,}\par\pard\li0\r
i0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {concordam que entre 4 e 8 re
peties o}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ideal. Po
r experincia prpria, percebi que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1
\charscalex100 {fazendo entre 4 e 6 repeties obtenho}\par\pard\li0\ri0\sl-34
6\slmult0 \fs18\cf0\f1\charscalex100 {excelentes resultados no meu treinamento e
}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {no de uma grande q
uantidade de alunos que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {treinam comigo.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex1
00 {Diante disso, quando voc menciona os}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {sujeitos \uc1\u8220Ximensos\uc1\u8221X realizando s
equncias}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {com elevad
o nmero de repeties, voc}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale

x100 {no est se referindo ao quadro como um}\par\pard\li0\ri0\sl-333\slmult

0 \fs20\cf0\f1\charscalex100 {todo. O que falta? As drogas.}\par\pard\sect\sectd
\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\par
d\li200\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {Pode parecer um pouco
cnico, mas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {infeliz
mente a verdade. A menos que eles}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\
charscalex100 {estejam treinando porque so ou querem ser}\par\pard\li0\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {halterofilistas, os homens que tomam}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {esteroides fazem se
quncias com muitas}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100
{repeties e peso baixo (para eles) por}\par\pard\li0\ri0\sl-333\slmult0 \fs2
0\cf0\f1\charscalex100 {vrios motivos.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\c
f0\f1\charscalex100 {Em primeiro lugar, essa ttica ajuda a}\par\pard\li0\ri
0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {prevenir leses porque os esteroi
des fazem}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {os msculo
s se tornar mais fortes do que os}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {tendes e os ligamentos so capazes de}\par\pard\li0\ri0\sl-333
\slmult0 \fs18\cf0\f1\charscalex100 {suportar. Assim, eles podem achar que
do}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {conta de um a
gachamento ou de uma}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {extenso no banco com uma carga de 250}\par\pard\li0\ri0\sl-333\slmult
0 \fs18\cf0\f1\charscalex100 {kg, mas os tendes e os ligamentos no}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {aguentam esse peso, e p
ode ocorrer uma}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {l
eso terrvel.}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {Depois
, bom... eles podem fazer isso.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {Quando est \uc1\u8220Xbombado\uc1\u8221X, voc capaz de ir}\par\p
ard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\
margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs22\cf0\f1\charscalex100 {malhar muito
todo dia e aumentar a}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charsc
alex100 {musculatura.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex
100 {Confie no que lhe digo: seguir um}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {programa com muitas repeties de cada}\par\pard\li0\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {exerccio NO ir ajud-lo a se tor
nar um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {atleta natu
ral e os esteroides NO so uma}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charsc
alex100 {alternativa boa para voc.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0
\f1\charscalex100 {P: QUANTO PESO POSSO GANHAR OU}\par\pard\li0\ri0\sl-333\
slmult0 \fs14\cf0\f1\charscalex100 {PERDER COM ESSE PROGRAMA, E COM QUE}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {RAPIDEZ?}\par\pard\li
200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {R: Venho ajudando pessoas
por meio}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {desse p
rograma h muitos anos e acredito}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\
f1\charscalex100 {que a maioria capaz de ganhar ou perder}\par\pard\li0\
ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {at 12 kg em seus primeiros 3
meses. Se}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {voc es
tiver aumentando mais de 1 kg por}\par\pard\li0\ri0\sl-346\slmult0 \fs18\c
f0\f1\charscalex100 {semana, provvel que esteja ganhando}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {mais gordura do que precisa. Se
estiver}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {perdendo m
ais de 1 kg por semana, talvez}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult
0 \fs20\cf0\f1\charscalex100 {esteja perdendo musculatura tambm, o que}\par\pard\
li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {desacelera seu metabolismo.}\
par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li0\ri0\sl-240\slmult0 \*\tx546\*\tx1653\*\tx2693\*\tx4506\fs22\cf0
\f1\charscalex100 {P: }\tab \fs20\cf0\f1\charscalex100 {TENHO }\tab \fs20\cf0\f1
\charscalex100 {MUITA }\tab \fs20\cf0\f1\charscalex100 {DIFICULDADE }\tab \fs22\
cf0\f1\charscalex100 {EM}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscale

x100 {AUMENTAR A MASSA MUSCULAR. SER QUE}\par\pard\li0\ri0\sl-333\slmult0 \f

s18\cf0\f1\charscalex100 {ESSE PROGRAMA SERVE PARA MIM?}\par\pard\li200\ri0\sl-3
46\slmult0 \fs18\cf0\f1\charscalex100 {R: Sem dvida. Eu no acredito no mito do}\pa
r\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {sujeito que no ganha
msculos. Durante}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
todos os anos em que atuo nessa rea,}\par\pard\li0\ri0\sl-333\slmult0 \fs1
8\cf0\f1\charscalex100 {nunca conheci um sujeito que no ganhasse}\par\pard\li0\ri
0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {msculos e estivesse comendo e t
reinando}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {adequadame
nte. Na maioria dos casos, no}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {estavam levantando peso para chegar ao}\par\pard\li0\ri0\sl333\slmult0 \fs18\cf0\f1\charscalex100 {mximo ganho muscular possvel e no}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {estavam comendo do j
eito certo (e, s}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {
vezes, isso significava que tinham de comer}\par\pard\li0\ri0\sl-346\slmult0 \fs
18\cf0\f1\charscalex100 {4.000 calorias por dia, mas, assim que}\par\pard\
li0\ri0\sl-333\slmult0 \*\tx1480\*\tx2146\*\tx3360\fs20\cf0\f1\charscalex100 {ch
egavam }\tab \fs22\cf0\f1\charscalex100 {ao }\tab \fs20\cf0\f1\charscalex100 {nme
ro }\tab \fs20\cf0\f1\charscalex100 {certo, sempre}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs20\cf0\f1\charscalex100 {aumentavam a massa muscular).}\par\pard\sect\sec
td\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\p
ard\li200\ri0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {Eu prometo que, se
voc treinar como eu}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex10
0 {digo e comer como ensinei, voc aumentar}\par\pard\li0\ri0\sl-346\slmult0 \fs20\
cf0\f1\charscalex100 {a massa muscular. Fim de papo.}\par\pard\li0\ri0\sl-213\sl
mult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-24
0\slmult0 \fs18\cf0\f1\charscalex100 {P: ESTOU DOENTE. DEVO IR TREINAR}\par
\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {MESMO ASSIM?}\par\pard\
li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {R: Por mais que sinta
vontade de ir, no}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100
{v. Muitas vezes cometi esse erro e isso s}\par\pard\li0\ri0\sl-333\slmult
0 \fs16\cf0\f1\charscalex100 {faz a doena durar mais tempo. Descanse,}\par\
pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {pegue leve com voc, sare
e ento volte aos}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {tre
inos.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-253\slmult0 \*\tx520\*\tx1386\*\tx2146\*\tx2586\*
\tx3706\fs22\cf0\f1\charscalex100 {P: }\tab \fs20\cf0\f1\charscalex100 {PARA }\t
ab \fs22\cf0\f1\charscalex100 {MIM }\tab \fs26\cf0\f1\charscalex100 { }\tab \fs20
\cf0\f1\charscalex100 {DIFCIL }\tab \fs20\cf0\f1\charscalex100 {PREPARAR}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {REFEIES SAUDVEIS AO LONGO
DA}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {SEMANA. O QUE FA
ZER?}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {R: Uma sol
uo simples preparar a}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex
100 {comida toda no domingo e levar a refeio}\par\pard\li0\ri0\sl-346\slmul
t0 \fs16\cf0\f1\charscalex100 {de cada dia para o trabalho. Esquente num}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {forno convencional
ou de micro-ondas por}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\ma
rglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri0\sl-226\slmult0 \fs20\cf
0\f1\charscalex100 {alguns minutos e pronto!}\par\pard\li0\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-253\slmult
0 \fs18\cf0\f1\charscalex100 {P: MEUS AMIGOS, TODOS FORA DE FORMA,}\par\pa
rd\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {SEMPRE QUEREM QUE EU COMA
COISAS QUE}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {NO SO SA
UDVEIS QUANDO ESTOU COM}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscal
ex100 {ELES. O QUE FAZER?}\par\pard\li200\ri0\sl-346\slmult0 \fs18\cf0\f1\charsc
alex100 {R: No caia nessa armadilha que, para}\par\pard\li0\ri0\sl-333\slmu
lt0 \fs18\cf0\f1\charscalex100 {incio de conversa, fez com que eles ficassem}\par
\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {fora de forma. Quand
o for comer junto com}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {pessoas que no comem bem, voc deve}\par\pard\li0\ri0\sl-333\slmult0 \

fs18\cf0\f1\charscalex100 {tomar cuidado para no seguir os maus}\par\pard\l

i0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {hbitos alimentares deles e
usar isso como}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de
sculpa para fazer o mesmo.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\chars
calex100 {Voc tambm pode tentar motiv-los a lhe}\par\pard\li0\ri0\sl-333\slmult0 \f
s18\cf0\f1\charscalex100 {fazer companhia em sua busca de um corpo}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {mais saudvel, com mais dispos
io e}\par\pard\li0\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {melhor aparncia
. Se necessrio, coma com}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charsc
alex100 {eles somente quando estiver no seu dia de}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {uma refeio sem restries.}\par\pard\sect\sectd
\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn173\margbsxn26\par
d\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\
charscalex100 {P: NUNCA CONSEGUI SEGUIR NENHUM}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs22\cf0\f1\charscalex100 {PROGRAMA DE EXERCCIOS. POR QUE}\par\pard\li0\
ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {DEVERIA TENTAR O SEU?}\par\pard\l
i200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {R: Nada mais desanimador
do que \uc1\u8220Xse}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {matar\uc1\u8221X na academia todo santo dia e no}\par\pard\li0\ri0\s
l-333\slmult0 \fs18\cf0\f1\charscalex100 {perceber nenhum resultado. De long
e, esse}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 { o princi
pal motivo pelo qual as pessoas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\
f1\charscalex100 {abandonam seu programa de exerccios.}\par\pard\li0\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {Bom, no caso desse, ele funciona mesmo. E
,}\par\pard\li0\ri0\sl-333\slmult0 \*\tx453\*\tx1186\*\tx1640\*\tx2760\*\tx3693\
fs26\cf0\f1\charscalex100 {o }\tab \fs22\cf0\f1\charscalex100 {que }\tab \fs26\c
f0\f1\charscalex100 { }\tab \fs20\cf0\f1\charscalex100 {melhor, }\tab \fs20\cf0\f
1\charscalex100 {rende }\tab \fs20\cf0\f1\charscalex100 {resultados}\par\pard\li
0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {rapidamente.}\par\pard\li200\ri
0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Imagine que, em 3 meses, voc ganha 1
0}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {kg de massa mu
scular magra e que seus}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {amigos e a famlia comentam o tempo todo}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {como sua aparncia melhorou. As garotas}\par\par
d\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {comeam a virar a cabea.
Os homens que}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {voc
conhece perguntam o que foi que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {fez. Voc se sente forte e cheio de energia,}\par\pard\sect\sectd\
sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard
\li0\ri0\sl-226\slmult0 \fs20\cf0\f1\charscalex100 {melhor do que em muito tempo
.}\par\pard\li200\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Bom, isso est to
talmente ao seu alcance.}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscale
x100 {Voc s precisa comear.}\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-240\slmult0 \fs20\cf0\f1\chars
calex100 {P: TENHO DE SAIR DA CIDADE E NO TEREI}\par\pard\li0\ri0\sl-333\slmult0
\fs20\cf0\f1\charscalex100 {ACESSO A UMA ACADEMIA. COMO DEVO ME}\par\pard\li0\ri
0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {ALIMENTAR?}\par\pard\li200\ri0\sl-3
33\slmult0 \fs18\cf0\f1\charscalex100 {R: Se sua viagem vai durar uma sem
ana}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {ou menos, coma
normalmente, uma vez que}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscale
x100 {os efeitos de uma semana sem treinar so}\par\pard\li0\ri0\sl-333\slm
ult0 \fs20\cf0\f1\charscalex100 {irrisrios.}\par\pard\li200\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {Todavia, se sua viagem vai demorar mais}\par\par
d\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de uma semana, ento recomend
o que voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {faa exerccio
s visando ao peso e tente no}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charsc
alex100 {se empanturrar com o que no deveria}\par\pard\li0\ri0\sl-333\slmul
t0 \fs20\cf0\f1\charscalex100 {comer (uma ideia poderia ser voc fazer sua}\par\pa
rd\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {dieta de manuteno, mas p
rovavelmente}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {isso no

seria prtico).}\par\pard\li200\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {En

quanto estiver fora de casa, uma}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pg
hsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn373\pard\li0\ri0\sl-226\slmu
lt0 \fs20\cf0\f1\charscalex100 {sequncia simples que voc pode fazer um}\par\pard\l
i0\ri0\sl-346\slmult0 \*\tx1133\*\tx1760\*\tx3253\*\tx4706\fs20\cf0\f1\charscale
x100 {circuito }\tab \fs22\cf0\f1\charscalex100 {de }\tab \fs20\cf0\f1\charscale
x100 {elevaes, }\tab \fs20\cf0\f1\charscalex100 {extenses }\tab \fs28\cf0\f1\charsc
alex100 {e}\par\pard\li0\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {agachame
ntos. A minha bem bsica: fao}\par\pard\li0\ri0\sl-333\slmult0 \*\tx1053\*\tx
2506\*\tx3746\fs20\cf0\f1\charscalex100 {tantas }\tab \fs20\cf0\f1\charscalex100
{elevaes }\tab \fs20\cf0\f1\charscalex100 {quantas }\tab \fs20\cf0\f1\charscalex1
00 {conseguir,}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {desc
anso 30 segundos, depois fao tantas}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {extenses quantas puder, descanso mais 30}\par\pard\li0\ri0\s
l-346\slmult0 \fs16\cf0\f1\charscalex100 {segundos e por fim todos os agac
hamentos}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {que aguen
tar. Ento descanso 3 minutos e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {repito. Fao esse circuito quatro ou cinco}\par\pard\li0\ri0
\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {vezes e estou quebrado.}\par\pard\li
200\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {(Para isso, levo comigo u
ma barra}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {desmontvel
que uso para as elevaes e}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\cha
rscalex100 {monto no quarto do hotel. Voc pode}\par\pard\li0\ri0\sl-333\slm
ult0 \fs18\cf0\f1\charscalex100 {encontrar esse aparelho no meu website,}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {www.buildhealthymuscl
e.com).}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn1
3\margtsxn160\margbsxn40\pard\li386\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li386\
ri0\sl-213\slmult0 \fs18\cf0\par\pard\li386\ri0\sl-213\slmult0 \fs18\cf0\par\par
d\li386\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li386\ri0\sl-213\slmult0 \fs18\cf0
\par\pard\li386\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li386\ri0\sl-426\slmult0 \
fs32\cf0\f1\charscalex100 {RELATRIO GRATUITO}\par\pard\sect\sectd\sbknone\pgwsxn5
040\pghsxn6613\marglsxn106\margrsxn13\cols3\colno1\colw2386\colsr-0\colno2\colw1
506\colsr-0\colno3\colw1026\pard\li333\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li3
33\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li333\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li333\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li333\ri0\sl-213\slmult0 \fs18\
cf0\par\pard\li333\ri0\sl-320\slmult0 \fs26\cf0\f1\charscalex100 {Instrues }\par\c
olumn\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs1
8\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-320\slmu
lt0 \fs28\cf0\f1\charscalex100 {exatas }\par\column\pard\li0\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmu
lt0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li0\ri0\sl-320\slmult0 \fs28\cf0\f1\charscalex100 {pa
ra}\par\pard\sect\sectd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\par
d\li333\ri0\sl-373\slmult0 \fs26\cf0\f1\charscalex100 {treinar e comer e con
seguir}\par\pard\li333\ri0\sl-360\slmult0 \fs24\cf0\f1\charscalex100 {uma evoluo e
xcepcional em}\par\pard\li333\ri0\sl-373\slmult0 \fs24\cf0\f1\charscalex100 {seu
primeiro ano de trabalho}\par\pard\li333\ri0\sl-373\slmult0 \fs28\cf0\f1\ch
arscalex100 {\uc1\u8212X voc no vai acreditar nos}\par\pard\li333\ri0\sl-373\slmul
t0 \fs26\cf0\f1\charscalex100 {prprios olhos!}\par\pard\li200\ri0\sl-213\slmult0
\fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\
slmult0 \fs18\cf0\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {
Voc gostaria de ter um programa de}\par\pard\li0\ri0\sl-333\slmult0 \fs20\c
f0\f1\charscalex100 {treinamento completo e detalhado para}\par\pard\sect\se
ctd\sbknone\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\pard\sect\sectd\sbkpage
\pgwsxn5040\pghsxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn40\pard\li0\ri
0\sl-226\slmult0 \fs18\cf0\f1\charscalex100 {seguir durante um ano, a fim
de se tornar}\par\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {maio
r, mais magro e mais forte do que}\par\pard\li0\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {nunca?}\par\pard\li200\ri0\sl-333\slmult0 \fs16\cf0\f1\cha

rscalex100 {Agora voc j sabe de coisas que muitos}\par\pard\li0\ri0\sl-333\

slmult0 \fs18\cf0\f1\charscalex100 {nunca souberam sobre como construir um}
\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {corpo musculoso, fo
rte e saudvel, mas pode}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex1
00 {ter algumas dvidas a respeito de como}\par\pard\li0\ri0\sl-333\slmult0
\fs18\cf0\f1\charscalex100 {montar um plano para as refeies dirias ou}\par\pard\li0
\ri0\sl-333\slmult0 \*\tx573\*\tx1293\*\tx2493\*\tx3800\fs20\cf0\f1\charscalex10
0 {de }\tab \fs20\cf0\f1\charscalex100 {que }\tab \fs18\cf0\f1\charscalex100 {ma
neira }\tab \fs18\cf0\f1\charscalex100 {combinar }\tab \fs18\cf0\f1\charscalex10
0 {exerccios}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {diferen
tes.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Bom, contan
do com as respostas de}\par\pard\li0\ri0\sl-346\slmult0 \fs18\cf0\f1\charsca
lex100 {centenas de leitores, criei esse relatrio}\par\pard\li0\ri0\sl-333\s
lmult0 \fs18\cf0\f1\charscalex100 {totalmente gratuito para ajud-lo. Nesse}\p
ar\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {relatrio, abordo \uc
1\u8212X entre outros \uc1\u8212X estes}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {tpicos:}\par\pard\li466\ri0\sl-213\slmult0 \fs18\cf0\par
\pard\li466\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li466\ri0\sl-253\slmult0 \fs22
\cf0\f1\charscalex100 {\uc1\u8226X as marcas de suplementos que}\par\pard\
li640\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {recomendo e por qu. Ao
longo dos}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {anos,
j experimentei praticamente}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613
\marglsxn573\margrsxn13\margtsxn146\margbsxn40\pard\li173\ri0\sl-226\slmult0 \fs
18\cf0\f1\charscalex100 {todas as marcas que voc conhece, e}\par\pard\li173
\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {descobri aquelas que me pare
cem as}\par\pard\li173\ri0\sl-333\slmult0 \*\tx1546\*\tx2413\*\tx3306\*\tx4106\
fs20\cf0\f1\charscalex100 {melhores }\tab \fs22\cf0\f1\charscalex100 {para }\tab
\fs20\cf0\f1\charscalex100 {cada }\tab \fs22\cf0\f1\charscalex100 {tipo }\tab \
fs22\cf0\f1\charscalex100 {de}\par\pard\li173\ri0\sl-333\slmult0 \fs20\cf0\f1\ch
arscalex100 {suplemento que recomendo;}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf
0\f1\charscalex100 {\uc1\u8226X o equipamento para treino que }\par\pard\l
i173\ri0\sl-333\slmult0 \fs16\cf0\f1\charscalex100 {realmente til, assim como
as marcas}\par\pard\li173\ri0\sl-346\slmult0 \fs16\cf0\f1\charscalex100 {que
resistiram ao teste do tempo em}\par\pard\li173\ri0\sl-333\slmult0 \fs18\cf
0\f1\charscalex100 {minha opinio. Provei muitos tipos de}\par\pard\li173\ri0
\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {luvas, tiras que no valiam nada,
}\par\pard\li173\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {aparelhos para
medir a gordura}\par\pard\li173\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100
{corporal e at muitos tipos de}\par\pard\li173\ri0\sl-346\slmult0 \fs20\cf0
\f1\charscalex100 {liquidificadores. Quero que voc poupe}\par\pard\li173\ri0\sl-3
33\slmult0 \fs20\cf0\f1\charscalex100 {dinheiro e se previna da frustrao de}\par\p
ard\li173\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {comprar porcarias;}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {\uc1\u8226X a respos
ta definitiva para voc saber}\par\pard\li173\ri0\sl-333\slmult0 \fs18\cf0\f1\
charscalex100 {se deve comear aumentando ou}\par\pard\li173\ri0\sl-346\slmult
0 \fs18\cf0\f1\charscalex100 {diminuindo de peso. No comece do}\par\pard\li1
73\ri0\sl-333\slmult0 \fs22\cf0\f1\charscalex100 {jeito errado porque voc vai
se}\par\pard\li173\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {arrepender m
ais tarde!;}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsxn106\margr
sxn13\margtsxn173\margbsxn26\pard\li466\ri0\sl-226\slmult0 \fs18\cf0\f1\charscal
ex100 {\uc1\u8226X planos completos de exerccios para}\par\pard\li640\ri0\s
l-333\slmult0 \fs20\cf0\f1\charscalex100 {todo o primeiro ano de treinament
o.}\par\pard\li640\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {Voc s precisa co
mparecer todo dia e}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex10
0 {fazer o que eu digo, e aumentar sua}\par\pard\li640\ri0\sl-333\slmult0 \fs22\c
f0\f1\charscalex100 {musculatura mais rpido do que}\par\pard\li640\ri0\sl-333
\slmult0 \fs20\cf0\f1\charscalex100 {nunca;}\par\pard\li466\ri0\sl-333\slmult0 \
fs18\cf0\f1\charscalex100 {\uc1\u8226X 8 deliciosas receitas de meu livro
de}\par\pard\li640\ri0\sl-346\slmult0 \fs18\cf0\f1\charscalex100 {r e c e i t
a s The Shreddd Chef: 114}\par\pard\li640\ri0\sl-333\slmult0 \fs20\cf0\f1\cha

rscalex100 {Recipes for Getting Ripped and}\par\pard\li640\ri0\sl-333\slmult

0 \fs20\cf0\f1\charscalex100 {Healthy;}\par\pard\li466\ri0\sl-333\slmult0 \fs20\
cf0\f1\charscalex100 {\uc1\u8226X Entre outras coisas!}\par\pard\li200\ri0\sl-2
13\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\
ri0\sl-253\slmult0 \fs18\cf0\f1\charscalex100 {Seguindo este programa, voc vai co
nstruir}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {um fsico que
motivo de orgulho. Ser um}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscal
ex100 {trofu para a sua inabalvel dedicao,}\par\pard\li0\ri0\sl-333\slmult0 \fs
20\cf0\f1\charscalex100 {perseverana, e resistncia.}\par\pard\li200\ri0\sl-333\slm
ult0 \fs16\cf0\f1\charscalex100 {Minha misso ajud-lo a chegar a esse}\par\p
ard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {momento! Isso me faz muit
o feliz.}\par\pard\li200\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {Baixe e
ste relatrio especial livre hoje,}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pgh
sxn6613\marglsxn106\margrsxn13\margtsxn146\margbsxn666\pard\li0\ri0\sl-226\slmul
t0 \fs18\cf0\f1\charscalex100 {siga-o ano a ano e voc ficar maior, mais}\p
ar\pard\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {magro e mais forte!}\
par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-213\slmult0 \f
s18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {Visite htt
p://bit.ly/year-one-challenge para}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1
\charscalex100 {obter este relatrio agora!}\par\pard\sect\sectd\sbkpage\pgwsxn504
0\pghsxn6613\marglsxn106\margrsxn13\margtsxn160\margbsxn66\pard\li666\ri0\sl-213
\slmult0 \fs18\cf0\par\pard\li666\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li666\ri
0\sl-213\slmult0 \fs18\cf0\par\pard\li666\ri0\sl-213\slmult0 \fs18\cf0\par\pard\
li666\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li666\ri0\sl-213\slmult0 \fs18\cf0\p
ar\pard\li666\ri0\sl-426\slmult0 \fs34\cf0\f1\charscalex100 {VOC ME FARIA UM}\par
\pard\li1720\ri0\sl-480\slmult0 \fs34\cf0\f1\charscalex100 {FAVOR?}\par\pard\li0
\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\
pard\li0\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li0\ri0\sl-226\slmult0 \fs16\cf0\
f1\charscalex100 {Obrigado}\fs18\cf0\f1\charscalex100 { por ter comprado est
e livro. Estou}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {se
guro de que, se seguir o que escrevi, voc}\par\pard\li0\ri0\sl-346\slmult0 \fs18\
cf0\f1\charscalex100 {estar a caminho de se sentir e parecer}\par\pard\li0
\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {melhor do que em qualquer outro
momento}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {de sua vida
.}\par\pard\li200\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {Tenho um pequ
eno favor a lhe pedir.}\par\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charsca
lex100 {poderia gastar um minuto e enviar um}\par\pard\li0\ri0\sl-346\slmu
lt0 \fs18\cf0\f1\charscalex100 {comentrio para o meu e-mail sobre este}\par
\pard\li0\ri0\sl-333\slmult0 \fs18\cf0\f1\charscalex100 {livro? Eu leio todas
as crticas que me}\par\pard\sect\sectd\sbkpage\pgwsxn5040\pghsxn6613\marglsx
n106\margrsxn13\margtsxn146\margbsxn373\pard\li0\ri0\sl-226\slmult0 \fs18\cf0\f1
\charscalex100 {mandam e adoro receber feedbacks (esse }\par\pard\li0\ri0\sl
-346\slmult0 \fs18\cf0\f1\charscalex100 {o verdadeiro retorno do meu trabalho: s
aber}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {que estou ajud
ando pessoas).}\par\pard\li200\ri0\sl-213\slmult0 \fs18\cf0\par\pard\li200\ri0\s
l-213\slmult0 \fs18\cf0\par\pard\li200\ri0\sl-240\slmult0 \fs18\cf0\f1\charscale
x100 {Alm disso, se tiver amigos ou parentes}\par\pard\li0\ri0\sl-333\slmul
t0 \fs18\cf0\f1\charscalex100 {que voc acha que poderiam aproveitar este}\par\par
d\li0\ri0\sl-346\slmult0 \fs20\cf0\f1\charscalex100 {livro, divulgue e empreste!
}\par\pard\li200\ri0\sl-333\slmult0 \*\tx853\*\tx1653\*\tx2506\*\tx3426\*\tx4706
\fs22\cf0\f1\charscalex100 {E, }\tab \fs22\cf0\f1\charscalex100 {por }\tab \fs22
\cf0\f1\charscalex100 {fim, }\tab \fs22\cf0\f1\charscalex100 {meu }\tab \fs20\cf
0\f1\charscalex100 {website }\tab \fs28\cf0\f1\charscalex100 {}\par\pard\li0\ri0\
sl-333\slmult0 \*\tx3653\*\tx4333\fs20\cf0\f1\charscalex100 {www.buildhealthymus
cle.com. }\tab \fs22\cf0\f1\charscalex100 {Se }\tab \fs20\cf0\f1\charscalex100 {
voc}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {quiser escrever
para mim o endereo}\par\pard\li0\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex1
00 {eletrnico : Mike@buildhealthymuscle.com.}\par\pard\li200\ri0\sl-346\slmult0 \f
s18\cf0\f1\charscalex100 {Obrigado, mais uma vez, e desejo tudo de}\par\pard\li0

\ri0\sl-333\slmult0 \fs20\cf0\f1\charscalex100 {bom para voc!}\par\pard\li4346\ri

0\sl-213\slmult0 \fs18\cf0\par\pard\li4346\ri0\sl-213\slmult0 \fs18\cf0\par\pard
\li4346\ri0\sl-240\slmult0 \fs20\cf0\f1\charscalex100 {Mike}\par}