Quantas Repetições por Exercício fazer na Musculação para o Emagrecimento

Summary

In this educational fitness video, the instructor addresses the question of how many repetitions per exercise are ideal for weight loss when incorporating bodybuilding into a fitness program. The video emphasizes the importance of bodybuilding in weight loss, explaining that it's not about separate weight loss or hypertrophy training but rather about changing body composition over time. The instructor introduces a strategy to increase training volume through higher repetitions, suggesting sets of 20-30 repetitions per exercise to stimulate physiological responses conducive to weight loss, such as increased blood flow and mitochondrial activity. The video also promotes a comprehensive online course that offers various strategies for weight loss through bodybuilding for beginners, intermediates, and advanced students, currently available at a discounted price.

Takeaways

• 💪 Weight training is essential for a fat loss program, as it contributes to changes in body composition by increasing muscle mass and decreasing fat mass.
• 🧬 There is no distinct 'fat loss' or 'hypertrophy' training; training can change body composition over time, leading to simultaneous fat loss and muscle gain, known as body recomposition.
• 🏋️‍♂️ Personal trainers should not adhere to a single training model but understand and apply various training models to maximize client results based on scientific evidence.
• 📈 For effective fat loss, consider increasing the training volume in weight training sessions, which can be done by increasing the number of training days, exercises per session, or sets per exercise.
• 🔢 High repetitions per set (20-30) can be particularly effective for weight training aimed at fat loss due to physiological impacts associated with increased volume.
• 🚀 Higher repetition training can lead to greater release of BDNF, a protein that promotes increased muscle vascularization, aiding in fat loss by improving blood flow to muscles.
• 🔬 Increased repetitions also enhance the activity of the MPK enzyme, which is key in glycogen consumption during training, promoting energy production in muscles.
• 🌡️ Activated MPK stimulates proteins like PGC-1 alpha, which increase mitochondrial size and mitochondrial protein synthesis, improving the body's capacity to utilize carbohydrates and fats during and after training.
• ⏱️ Sessions with high repetitions may require a reduction in the number of exercises or sets due to time constraints, suggesting a need for session planning and possibly splitting exercises.
• 👨‍🏫 The video offers an online course with a 54% discount for further strategies on weight training for fat loss, suitable for beginners, intermediate, and advanced trainees.
• 📹 The speaker encourages viewers to subscribe to the channel for weekly videos on physiology and training, and to take advantage of the course discount before it expires.

Q & A

What is the primary focus of the video?

The primary focus of the video is to discuss strategies for using weight training for fat loss and muscle gain, specifically addressing the question of how many repetitions per exercise are most effective for this purpose.

Why is weight training considered essential in a fat loss program?

Weight training is considered essential in a fat loss program because numerous studies since the year 2000 have shown that a combined training approach, including both cardiorespiratory exercises and weight training, is more effective for fat loss than aerobic training alone or weight training alone.

What is the role of a personal trainer in relation to the scientific evidence presented in the video?

The role of a personal trainer is to understand the scientific evidence, follow the paths that science points to, and apply the most suitable training models to achieve the objectives of their clients, rather than defending a particular training model.

What is the concept of 'recomposition' as mentioned in the video?

Recomposition refers to the physiological process where an individual gains muscle mass and loses fat mass simultaneously. This concept implies that there is no separate training for fat loss and hypertrophy; rather, training can lead to changes in body composition over time.

What is the proposed strategy for increasing the volume of weight training to promote fat loss?

The proposed strategy for increasing the volume of weight training is to increase the number of repetitions per set for each exercise, suggesting doing sets of 20, 25, or even 30 repetitions, which can have several physiological impacts associated with fat loss.

What are some physiological impacts of increasing the number of repetitions per set in weight training?

Increasing the number of repetitions per set can lead to greater release of BDNF (a protein that stimulates increased vascularization), increased activity of the MPK enzyme (associated with glycogen use during training), and stimulation of mitochondrial growth and protein synthesis, which can enhance the body's capacity to consume carbohydrates and fats during and after training.

How can a personal trainer increase the volume of training for their clients?

A personal trainer can increase the volume of training by increasing the number of training days per week, the number of exercises per session, or the number of sets performed for each exercise.

What is the potential challenge of implementing high-repetition sets in a one-hour training session?

The potential challenge is that it might not be feasible to perform eight exercises with three sets of 30 repetitions each within a one-hour session, which may require the trainer to fractionate the number of exercises done per session.

What additional resources are mentioned in the video for learning more about weight training strategies for fat loss?

The video mentions an online course called 'Prescrição da Musculação para Emagrecimento' (Prescription of Weight Training for Fat Loss), which provides various strategies and examples of training that can be immediately applied to clients.

What is the discount mentioned for the online course, and is there a limited time for this offer?

The online course offers a 54% discount, reducing the price from 147 to 67 reals. However, the offer is for a limited number of spots, and the price may be adjusted back to 147 reals if the spots are filled.