Guia Simplificado de Academia para Iniciantes: Passo a Passo ( Ficha de Treino)

You want to start going to the gym, but the amount of information you find on the internet ends up confusing you more than anything. Good thing you clicked on this video, bro, because this is going to be the only video you'll need to watch to solve this issue. I will teach you step by step how to follow this journey in an easy and hassle-free way.

You will leave it knowing everything you need to know about diet, supplementation and training, I will give you a complete routine that applies exactly to your case. And the first topic, that fear of going to the gym, that strange environment, look for a gym that is close to your home, because that will make your day-to-day life easier. Visit a few gyms to decide which one you will choose.

And when you go through this visiting process, think like this, hey, is this the environment I want to be in many, many times a week? you need to feel like you are already in that environment. Now, about the fear of you getting there and finding bigger, more advanced people.

And that will happen, indeed. But think about it this way, look. All of them, without exception, started out just like you.

If you want this evolution for yourself, bro, you're going to need to take this first step. There's no escaping it. People believe that more advanced people are boring and stuff, and don't want to talk.

In the vast majority of cases, this is not true. People, they like to help. For a more advanced person, she will explain it to you, she will be happy to contribute to your evolution.

But a very important point about the process of going to the gym is understanding what time of day you are going to do it. First, forget this idea of ​​having an ideal time to go. What exists is the ideal moment for you to go.

In your routine, what is the day, what is the time of day that works for you? We're going to talk about the number of days too, okay? Some people will like to train in the morning, some in the afternoon, some in the evening.

Before anything else, look at your routine, look at yourself and understand what fits best. But for this to work and for you to keep going to the gym, it is important that you take care of your environment. The environment you are in tends to influence the way you act.

If you are in an environment with people who drink and smoke, this will end up unconsciously leading you to drink and smoke as well. And of course, other things apply. If you want to go to the gym and start living a healthier lifestyle, it's a good idea to hang out with people who have exactly that kind of behavior.

But if at this moment you must be thinking, damn, I can't do this, man, because my family, my work. . .

Then I'm going to give you a great tip that works a absurdly. You're going to take this thing and you're going to go to Instagram. you will select people profiles, the lifestyle you want to have.

People who have the results you want to have. You can go there and start following me too. When you enter my profile and profiles of people who have this lifestyle, it will influence you.

When you're too lazy to go to the gym, open my Instagram and see that I'm training, that I'm eating well, you'll say, wow, bro, damn, I'm going to train. This starts to motivate you to go too and eat healthy. Of course, you can remove it from there, clean up even those profiles that you know aren't helping you in this aspect.

But one question that must be going through your head is about the exercises you are going to do. And if it hasn't happened, it's happening now. Because it is important that it passes.

If you are just starting out, it is very important that you do basic exercises. I am speaking here as a bodybuilding instructor with over 20 years of experience. When I talk about basic exercises, it may generate in your head an idea of ​​something very basic, very simple, but it isn't.

It's basic in the sense that it gives you a foundation. If you see on Instagram, TikTok, doing these crazy exercises upside down, forget all about it. These exercises that are attractive are often ineffective.

Now basic exercises, in addition to working very well, will also give you a base of movement and neuromotor coordination that will help you throughout your training life. But don't worry, I'll give you these exercises in this video. Now let's talk about how many times you go to the gym per week.

Have this very well aligned so that not only can you go, but you can continue to go. Some issues influence. Here's one that we're going to solve right now.

Number of days. If you are not training, you will start now three times a week. Lala, but I can go five times.

No, you'll go three. When you have your life the way you already live it, you are already used to everything that is happening. Everything you are going to put in place will require a lot for you to put it into your routine.

We will take small, solid steps. When you get used to going to the gym three times a week, it will be your normal. And then we will be ready to take another solid step.

And here comes another interesting piece of information. If you're just starting out, you don't need to go any further than this. If you go, it won't be really cool.

And regarding this issue of going more often or not, I will address it when we start talking about progression. And you'll be going to the gym three times, at least for three, four weeks. In those three times that you go, which workout will you do?

How to choose exercises? There is a training system called FullBody. It's training the whole body in just a day.

This program you are going to do. The first thing you will do when you arrive at the gym is a brief warm-up on some cardiorespiratory equipment. Treadmill, bike, stair climber, elliptical, whatever you prefer.

The important thing is that you stay on this device for about 5 minutes, maximum 10 minutes. However, an important point is that you need to be at a frequency that makes you breathless. This will make your body more prepared for the training that will happen next.

Let's go to the first exercise. A back exercise called front pulley. It will already work your back, the back of your shoulder, and your biceps in a very interesting way.

After this exercise, I want you to do some bench press. It's important that it's the machine, because I don't like the barbell bench press for health reasons and to preserve joints. This bench press will work your chest, the front of your shoulder, and the muscle at the back of your arm called the triceps.

After that, a free squat. I want it to be truly free. Most likely, you will do it at first using only your body weight and it will basically be like sitting down and getting up from a chair.

Some people raise questions about the squat being a difficult exercise and it isn't. If you sat down and stood up from a chair or sofa today, you did a squat. Lala, in the gyms where I trained, the teachers didn't watch us during the exercise.

Is squatting more dangerous when there's no one helping you? Great question, but not at this point. If you already had a heavy load, then yes, you would need supervision, at least so that you could better master the exercise.

But you won't do that. You will do it only with your body weight. At most, if you feel it is too light, you will grab two dumbbells, each weighing five kilos.

With these three exercises, you will have already done an exercise for your chest, shoulders, and triceps. Another exercise for back, shoulder and biceps. And the squat works glutes, thighs and also a little bit of calves.

However, the lateral part of her shoulder, she did not work. There is an exercise that is specific to it called lateral raise. And I want you to do it too.

And to finish this workout, I want you to do a simple sit-up, where you'll lie down, keep your legs bent and raise your torso. All of these exercises that I'm giving you here, you can find our videos right here on the channel, where I teach you step by step how to do them. But I'll still give you something better.

We have a movement called independence in training. The idea is that you arrive at the gym and if you have a teacher there to help you, great. But as I know very well that most of the time this is not the scenario we find, but rather, super crowded gyms, with few teachers, I will leave a link below for you to sign up for free.

You won't pay anything. You will enter your data and I will release some modules of my platform for you. And among them, a module with all the main bodybuilding exercises, which I teach you on video, in a super didactic and practical way, how to do each of them in the best way.

As well as a Start module, of our main program called Muscle 60D, Level 1. There's a link below, go there. But how many reps do I do?

How many series do I do? How long do I rest between sets? I don't want you to do super exhausting exercises at first.

You are not at that stage. Doing this will not bring you any benefit and will leave you very sore the next day. Something that is completely unnecessary.

The idea at this point is to start getting your body moving. Since it is something new for your body, it will already have an effect. So, we'll start with a small stimulus.

Each exercise I gave you, in the first week, you will do a series of around 15 movements. What I need is. .

. that your muscle begins to understand that you are making it exert force and that your entire system learns how to do this movement. Second week, two series.

Same number of repetitions and rest there for about a minute between one series and another. In the third week, three sets. Same thing.

number of repetitions and intensity remains the same. I don't want you to put in too much effort. Think you have to start getting heavy.

It started to get heavy, you stop. In the fourth week, you repeat these three series in the same way and then you start at Muscle 60D Level 1. And then you noticed that we made some progress, right?

The first week, I did a series. In the second, in the third, you were increasing the volume. Because it works like this, look.

When you do a series, it will already be different from what you are used to. One step above what your muscle is used to. Your body will grow stronger for this.

Then we add another series. We progressed the stimulus. He will adapt.

And this will happen. . .

repeatedly. The progression process that is validated by science, the most important thing in your body's shoulder press level, is super mega important. Without progression, there will be no evolution.

Always remember that your muscle is here, the demand has to come here. Your muscle strengthens, you grow. He strengthens, you increase.

To always be demanding of him and forcing him to become stronger and bigger. And if you're writing this down, in a little while you'll look at this record and say, wow, a month ago I was doing this exercise with 15 kilos. Damn, I'm already doing it with 50.

Looking at this evolution, will give you a feeling of victory, of really cool growth. This record is interesting. But to make the most of everything you're doing, you need to take care of your diet.

You want to make your muscle bigger, right? In scientific studies, muscle is called a contractile protein. In other words, when you train, when you demand from the muscle, when you force your body, to make this guy bigger, stronger.

How are you going to increase your contractile protein if you don't eat protein? So it is necessary to consume protein so that you can give your body the raw material to build the muscle you want. For a person training to gain muscle, the literature recommends about 1.

6 to 2 grams per kilogram of weight. If you weigh 80 kilos, you will consume an average of 160 grams of protein. But be careful about one thing.

It's not 160 grams of chicken, for example. 100 grams of chicken fillet will provide you with an average of 20 to 25 grams of protein. It's important to have protein in all your meals of the day.

Three, five meals a day. This is what will determine your routine. But if you are one of those people who want to have more control over this and know the amount of protein you are consuming, there is an app from Growth Suplementos.

It's free. And all the things you eat during the day, you will put in it. So you had breakfast.

Oh, I ate a French bread, two scrambled eggs and a coffee with milk. You will enter all the information and it will calculate the amount of protein, carbohydrates and also fat that you are ingesting during the day. And I understand that at first it will give you a little more work, because you will have a meal and you will have to stop and write it down.

But this will give you control over what you are eating on a day. And this app will bring you something that is super cool too, which is the amount of calories you are ingesting. When you are registering there, entering your data, it will ask you if you want to lose weight, maintain your weight or gain weight.

These three goals will make the calculator suggest a calorie amount. If you want to lose weight, it will suggest what we call a calorie deficit. Your body burns X calories and it will suggest you consume less, so you can get rid of that annoying fat.

If you put maintain weight, you already understood. You spend X, he'll say, oh, consume X. Now if you say, "Oh, I want to gain weight," it will recommend that you consume more than you spend to build muscle.

And then, obviously, you will define according to the type of body you have today and the goal you want to achieve. But there are things you can't do. This video was made exactly for that.

11 mistakes that the vast majority of beginners make. If they are mistakes, you can't make them. Click here, watch it.