Quantas Repetições por Exercício fazer na Musculação para o Emagrecimento

Viajando pela Fisiologia by Fabio Ceschini

21 Mar 202310:23

Summary

TLDRIn 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.

Outlines

00:00

💪 The Role of Bodybuilding in Weight Loss Programs

The first paragraph introduces the video's focus on the role of bodybuilding in weight loss programs. The speaker, a fitness expert, addresses a common question about the number of repetitions per exercise for weight loss through bodybuilding. The video aims to provide a strategy for effective bodybuilding exercises to aid in weight loss. The expert emphasizes that bodybuilding is essential for any weight loss program, citing studies from the literature since the year 2000. The speaker also mentions that bodybuilding leads to significant changes in body composition, including increased muscle mass and decreased fat mass, which are key to weight loss. The concept of 'recomposition' of body composition is introduced, where muscle is gained and fat is lost simultaneously. The paragraph concludes by stating that there is no distinct 'weight loss' or 'hypertrophy' training, but rather training that changes body composition over time.

05:00

📈 Increasing Training Volume for Enhanced Weight Loss

The second paragraph discusses a specific strategy to enhance weight loss through bodybuilding: increasing the training volume. The speaker suggests various ways to increase volume, such as training more days per week, adding more exercises per session, or increasing the number of sets per exercise. The focus then shifts to increasing the number of repetitions per set, proposing sets of 20, 25, or even 30 repetitions. This approach is said to have several physiological impacts that are associated with weight loss responses, such as increased release of BDNF for better muscle vascularization, enhanced activity of the MPK enzyme which is linked to glycogen use during training, and stimulation of mitochondrial growth and protein synthesis. The speaker notes that while this method can lead to hypertrophy and increased metabolic activity for nutrient consumption and fat burning, it may be challenging to fit many exercises with high repetitions into a one-hour session, suggesting the need to fractionate the number of exercises per session.

10:02

🎥 Final Thoughts and Online Course Promotion

The final paragraph wraps up the video with a call to action for viewers. The speaker encourages viewers to like, share, and ask questions if they enjoyed the content. They also remind viewers to subscribe to the channel and activate notification alerts for new video uploads. Additionally, the speaker promotes an online course called 'Prescription of Bodybuilding for Weight Loss,' which offers more strategies for weight loss through bodybuilding for beginners, intermediate, and advanced students. A limited-time discount of 54% off the original price is mentioned, reducing the cost from 147 to 67, with a note that the offer is for a limited number of spots, creating a sense of urgency for viewers to take advantage of the discount.

Mindmap

Keywords

💡Muscle Building

Muscle building, also known as bodybuilding or muscle hypertrophy, is the process of increasing muscle mass through resistance training. In the context of the video, muscle building is essential for any weight loss program. The script mentions that combining muscle building with cardiovascular training is more effective for weight loss than aerobic training alone. It is a key component in changing body composition, which involves increasing muscle mass while reducing fat mass.

💡Weight Loss

Weight loss is the reduction of total body mass, often through a combination of exercise and diet. The video emphasizes that weight loss is not just about aerobic exercises but also includes muscle building as a crucial part of the process. The script discusses how muscle building can lead to changes in body composition, which is essential for effective weight loss.

💡Body Composition

Body composition refers to the proportion of different components in the body, such as muscle, fat, and bone. The video script discusses how muscle building can change body composition by increasing muscle mass and decreasing fat mass. This change is vital for weight loss and is referred to as 'recomposition' in the script.

💡Resistance Training

Resistance training is a form of exercise that involves working against an external force to build muscle and strength. In the video, resistance training is mentioned as a key strategy for weight loss, as it helps in building muscle and changing body composition.

💡Cardiorespiratory Training

Cardiorespiratory training, also known as aerobic training, involves exercises that increase heart rate and improve lung capacity. The script mentions that combining cardiorespiratory training with muscle building is more effective for weight loss than either alone.

💡Repetitions

Repetitions refer to the number of times an exercise is performed in one set. The video script suggests that increasing the number of repetitions per set, such as doing 20, 25, or even 30 repetitions, can be an effective strategy for weight loss through muscle building.

💡Volume of Training

The volume of training refers to the total amount of work done during a workout, often measured by the number of sets, repetitions, and exercises performed. The script proposes increasing the volume of training by doing more repetitions per exercise as a strategy to enhance weight loss.

💡BDNF

BDNF, or Brain-Derived Neurotrophic Factor, is a protein that supports the growth and survival of neurons and has been linked to increased vascularization in muscles. The script mentions that higher repetitions can lead to greater BDNF release, which is beneficial for weight loss as it enhances blood flow to muscles.

💡MPK

MPK, or Mitogen-Activated Protein Kinase, is an enzyme involved in cellular responses to various stimuli. The video script explains that higher repetitions can increase MPK activity, which is associated with glycogen use during training and can contribute to weight loss.

💡Mitochondria

Mitochondria are organelles within cells that produce energy through cellular respiration. The script discusses how increased training volume can lead to an increase in both the number and size of mitochondria, enhancing their capacity to consume carbohydrates and fats, which is crucial for weight loss.

💡Personal Trainer

A personal trainer is a professional who designs and implements training programs for clients. In the video, the role of a personal trainer is highlighted as crucial in understanding and applying different training models, such as muscle building and cardiorespiratory training, to help clients achieve their weight loss goals.

Highlights

Muscle training is essential for weight loss programs.

Studies since 2000 show combined training is more effective for weight loss than aerobic or muscle training alone.

Muscle training leads to significant changes in body composition, including increased muscle mass and decreased fat mass.

There is no separate weight loss or hypertrophy training; training changes body composition over time.

Training can lead to simultaneous fat loss and muscle gain, known as body composition recomposition.

Different training strategies can be applied to create variations in volume and intensity for weight loss and muscle gain.

Increasing training volume in muscle training can be done by increasing training days, exercises per session, or sets per exercise.

A strategy for weight loss is to increase the number of repetitions per set in muscle training.

Performing sets with 20-30 repetitions can have physiological impacts associated with weight loss.

Higher repetitions lead to greater release of BDNF, which stimulates increased muscle vascularization.

Increased activity of the MPK enzyme is associated with higher repetitions, which is linked to glycogen consumption during training.

Activated MPK stimulates PGC-1 alpha, which increases mitochondrial size and mitochondrial protein synthesis.

Larger and more numerous mitochondria enhance the capacity to consume carbohydrates and fats during and after training.

A session with 30 repetitions per exercise might require splitting the number of exercises per session.

The video offers an online course with various strategies for weight loss in muscle training for beginners, intermediates, and advanced students.

The course provides a 54% discount, reducing the price from 147 to 67 reals, but only for a limited number of spots.

The video encourages viewers to subscribe to the channel and turn on notifications to stay updated with new content.