1 Modelo de Treino na Musculação para o Emagrecimento

Summary

In this informative video, Professor Fábio Cesquini dives into the world of weight training for weight loss. He explains that combining cardiovascular and resistance training in a single session or separately is scientifically proven to be the most effective for reducing body fat. Cesquini emphasizes the importance of periodized undulating training, which involves varying the volume and intensity of weight training within a microcycle, typically a week. He illustrates this with an example for an intermediate-level personal training client who trains twice a week, detailing a high-volume training model with different repetition ranges across weeks to optimize fat loss and muscle hypertrophy. The video also promotes a comprehensive online course that provides 20 specific weight training models for weight loss, tailored for clients with varying training frequencies and experience levels.

Takeaways

• 💡 The video discusses an effective weight training model for fat loss, emphasizing the importance of combining cardiovascular and resistance training.
• 🏋️‍♂️ The video introduces the concept of undulating periodization, a training method that varies the volume and intensity of weight training within a microcycle.
• 🔄 A microcycle can range from 7 to 30 days of training, with the video using a 7-day microcycle as an example for simplicity.
• 📈 The speaker explains that within a microcycle, the same training volume and intensity should not be repeated, advocating for variation to optimize results.
• 👥 The training model is tailored for intermediate-level clients who train twice a week, suggesting that different models are suitable for beginners, intermediates, and advanced trainees.
• 🔑 The video highlights auto-volume training as an effective method for fat loss, which involves increasing the number of repetitions while decreasing the weight used.
• 🚀 Auto-volume training not only aids in fat loss but also increases hypertrophic response and muscle mass.
• 🔄 The example provided outlines a weekly training plan with different sets of repetitions (18-20, 22-25, 27-30) to create an undulating periodization effect.
• 🧬 The process of bioenergetic mitochondrial biogenesis is triggered, which involves the increase in size and quantity of mitochondria, aiding in fat loss through increased oxygen consumption.
• 📚 The video promotes a course that teaches 20 different weight training models for fat loss, suitable for clients training 2 to 6 times a week at various skill levels.
• 🎯 The course offers certification, slides, articles, and training copies for immediate application, and the video mentions a limited-time discount for the course.

Q & A

What is the main topic of the video script?

The main topic of the video script is about providing an example of a bodybuilding training routine for weight loss, as explained by Professor Fábio Cesquini.

Why is combined training considered effective for weight loss according to the script?

Combined training is considered effective for weight loss because it involves both cardiovascular exercises and resistance training, which science indicates has the greatest potential for reducing body fat.

What are the different types of cardiovascular exercises mentioned in the script?

The script mentions various types of cardiovascular exercises including steady-state exercises like cycling or walking on a treadmill, and high-intensity interval training (HIIT).

What is the concept of periodization in training as discussed in the video?

Periodization in training, as discussed in the video, refers to a systematic variation of the training volume and intensity within a microcycle of training, which is typically a week or a set period of days.

What is a microcycle in the context of the training discussed in the script?

In the context of the training discussed in the script, a microcycle is a short-term training period, which can be considered as a week, 14 days, 20 days, or a month of training.

Why is it a mistake to apply the same training model to everyone regardless of their fitness level?

It is a mistake because different individuals have different fitness levels and goals. Training models should be tailored to specific client profiles, such as beginners, intermediate, and advanced, to achieve the best results.

What is the 'auto-volume' training method mentioned in the script?

The 'auto-volume' training method is a high-volume training approach where the intensity is relatively lower, and the volume is increased by either adding more sets or increasing the number of repetitions per exercise with a lighter weight.

How does the auto-volume training method contribute to weight loss?

The auto-volume training method contributes to weight loss by depleting muscle glycogen more effectively, activating the AMPK enzyme and PGC-1α protein, which triggers mitochondrial biogenesis, leading to increased oxygen consumption and substrate utilization.

What is the difference between the training sessions on Tuesday and Friday in the example given?

In the example given, the Tuesday training session consists of 10 exercises with 18 to 20 maximum repetitions, while the Friday session uses the same exercises but with a lighter load and more repetitions, ranging from 22 to 25.

What are the potential adaptations expected from the auto-volume training program over time?

The potential adaptations expected from the auto-volume training program over time include weight loss, increased mitochondrial biogenesis, higher oxygen consumption, and substrate utilization, as well as an increase in muscle mass due to hypertrophic response.

What is the online course mentioned in the script and what does it offer?

The online course mentioned in the script is called 'Prescrição da Musculação para o Emagrecimento'. It aims to teach 20 different bodybuilding training models specific for weight loss, tailored for clients training two to six times a week, for beginners to advanced levels, and includes certification, slides, articles, and training copies for immediate application.