8 coisas que um natural precisa saber

Frequently asked questions I get from my students: I am a natural, should I train each muscle group twice a week? Well, I have that consideration and seven more tips for naturals that you have to know. So, click on like and subscribe here on the channel.

I just released five more vacancies in the promotion of my consultancy, because every Friday is the same thing: Leandrão, I lost. Leandrão, I lost. So, it's there.

More information here in the comments, it's only today until 23:59 pm. And a natural doesn't have to train twice a week as an obligation. There are four training variables, volume, intensity, frequency and density.

Frequency, I will train each group twice a week, but what about the others? This does not guarantee anything of a training. I can spend a workout that you don't move your arm, every ten days, right?

Always increasing the intensity, density, volume or I can spend a workout every day, I don’t know, every day the arm, which willn’t even scratch, because the volume, intensity and density is low. So, don't stick to just one variable, there are both options. A natural can train twice a week for each muscle group, as well as can train only one and it is interesting until he takes turns to play with these loads.

Now, a very important thing that I see, number seven. Come on, to separate cool. That I see as very important the people wanting to copy bodybuilder: I'm going to get off, I'm going to climb twenty kilos, then I dry ten and already become a natural bodybuilder .

You say: No. Guys, when you watch a bodybuilder climbing a lot of weight with hormone is another story, there the environment is favorable for weight gain. In the same way that a bodybuilder starts a diet he already puts cardio in, he has already lowered the calorie down there , a cutting diet, therefore, and he dries much faster than you natural.

Then, bulking and cutting long and slow. The phrase I am very proud to have invented: Rush is the enemy of definition. In fact, I have even seen some Instagram pages replicating that and putting it as their authorship, but leaving them, leaving them, the important thing is that the information also comes, but really personal, haste is the enemy of the definition.

If you try to go on a bulking too fast you will gain fat, you have a limited protein synthesis , a limited muscle recovery from a natural one, or rather, you have the protein synthesis that was meant to be, you have the recovery that was meant to be, the other that has more. So, you have to go slow. Same thing, burning fat, too much reduced muscle mass calorie down the drain.

I have seen, I have seen, cutting that the person takes time doing so aggressive and in the end he lost ten pounds and lost two percent of fat. Why? He lost a lot of muscle mass, the percentage of fat on top of the total weight, so the total weight falls, because the lean weight has fallen and the percentage does not fall, that is, crappy cutting.

So, always do it slowly. A bulking, of course depending on the beginner, the intermediate, the advanced, but a natural bulking of about one to two kilos per month, beauty. A cut, about three, four, blown five kilos a month, good too.

Okay? Number six, understand and really understand that you will not evolve as fast as a hormone, that you will not get as big as hormone and so little as dry, period. If you compare your body with harmonized you will be sad.

Leandrão, I have a Golf GTI chip, go a lot. Let me see a good car, write a Porsche 918 here. You will compare, you say: Gee, I thought my car was going really bad, but nothing is going on.

Of course, because you are comparing it to a super sports car. Same thing, you will compare yourself to a person who is super sporty, he has his testosterone three, four, five, six times higher than you, of course he will yield more, of course he will recover faster, than she will want to be more, faster, will be more defined. Leandro, what a steroid advertisement.

No, that's not it, there are a lot of collateral too, I already mentioned the collaterals here. Always remember to look for Leandro Twin more theme, each drug profile I follow collateral for you to be well aware of what you may be getting into. So, understand this, your limitations are bigger, your brands are smaller.

Number five, suggestion, creatine is good. If you are natural creatine will help a little bit, stop thinking that creatine is an oxandrolone without collateral, it is not, but it will help you a little bit and the cost-benefit is justified. Does the hormone not follow the exams?

Follow. You don't mess with hormones, so your health is much more stable. Okay, let's not take an exam, then?

No, testosterone, estradiol, prolactin, TSH, T3, T4, insulin, glucose, Homa-ir and Homa-Beta, you need to monitor this triple, at least. Leandrão, is an iron important? I don't know what you do in your private life, but iron is important, because otherwise you get into a process, I don't know about low hematocrit hemoglobin , it automatically worsens performance.

So, you will follow the general exams, a general battery, every more or less, at least one year, but if you can every six months it is better, even if you are natural. Tip number three, protein is stone, not mason. If you hire a bricklayer and give him fifty brick trucks, and tell him to build a house in a week he won't build, it would be much smarter for you to put more masons and less bricks.

Leandro Twin, I fell in the channel, I fell in the maromba mason's channel. No. What happens is that if protein is brick, if you throw over two, 2.

2 grams total, animal more vegetable, it is useless, you will not make use of it. So, understand that more protein is no longer a result. More protein can be less result, because when I send more protein and I, I don't know, in cutting I have to leave a pre-established calorie deficit I have to reduce the carbohydrate more.

I threw the protein and lowered the carbohydrate so that in the end the calorie would match what I need. With less carbo you yield less, you will train less intensely, you will have more loss of muscle mass , you will have less losses of fat, because with higher carbohydrate you train heavier and etc. , assuming the same energy deficit.

So, learn this, protein is just what we need, above it is unnecessary. Number two, less long workouts . Guys, it's incredible, it's incredible, most of the people that close with me, in consultancy, when I ask about training, or sometimes they give me feedback, they train wrong for more, for more.

Why do I believe that? People made this association, the more training the more results, we are used to seeing training from people who are hormoneized, only they are not there or do not praise it, like: I will record a training video there, quiet. I am not criticizing, I am going to record a quiet training video there and I do not even remember saying that it is hormonized, because after a long hormonized period you feel natural.

And then you copy that training or you get inspired by it. You say: Wow, if person X did five, six exercises, then I have to do it too, at least that. And then you train too much and have no results.

Most of the correction I do with my students is less training, oddly enough. And number one, sleep. Sleep is extremely important, so you may have difficulty falling asleep, staying asleep, maintaining sleep quality.

Anyway, people always think about melatonin, 5-htp, gaba, passionflower and all of that is right, but there are several things you can do to improve your sleep. I made a video just about it, so take a look here, because it has a trick as it has to do with the window. You say: I didn't understand anything.

So, take a look at how you improve your sleep by buying a window.