1 Modelo de Treino na Musculação para o Emagrecimento

Viajando pela Fisiologia by Fabio Ceschini

11 Apr 202310:44

Summary

TLDRIn 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.

Outlines

00:00

💪 Effective Fat Loss Training with Bodybuilding

Professor Fábio Cesquini introduces a bodybuilding training example considered one of the best for fat loss. He explains that combined training, which includes both cardiorespiratory and resistance exercises, is scientifically indicated as the most effective for reducing body fat. The video discusses different training models for beginners, intermediates, and advanced trainees, emphasizing the importance of periodization and varying training volume and intensity within a microcycle. The concept of auto-volume training is highlighted, where higher volume is achieved by increasing the number of sets or repetitions while reducing intensity. This approach is aimed at intermediate trainees training twice a week, with a focus on different training stimuli each week to promote fat loss and muscle hypertrophy.

05:04

🏋️‍♂️ High-Volume Training for Intermediate Bodybuilders

This paragraph delves into a specific high-volume training model for intermediate bodybuilders who train twice a week. The training involves 10 exercises with a focus on high repetitions (18-20 on Tuesday and 22-25 on Friday) and lower weight. The purpose is to deplete muscle glycogen more effectively, activate AMPK and PGC-1α enzymes, and trigger mitochondrial biogenesis, which aids in fat loss. The training model alternates volume and intensity weekly, with different repetition ranges (18-20, 22-25, 12-15, and 27-30) to provide varied stimuli and prevent plateaus. The goal is to achieve fat loss and increase muscle mass through a periodized, undulating training approach.

10:05

📚 Online Course on Bodybuilding for Fat Loss

The final paragraph promotes an online course called 'Prescription of Bodybuilding for Fat Loss,' which offers 20 specific training models for different levels of trainees and training frequencies ranging from twice to six times a week. The course provides certification, slides, articles, and immediate training applications. It is currently discounted by 54%, priced at $67 instead of $147, and the offer is time-limited. The paragraph also encourages viewers to like, comment, and share the video to support the channel's growth and receive more applied knowledge in the future.

Mindmap

Keywords

💡Weight Loss

Weight loss is the reduction of body mass, typically through a combination of exercise and diet. In the video, weight loss is the primary goal of the exercise routine discussed. The script mentions that the training model presented is considered one of the best for weight loss using bodybuilding exercises.

💡Cardiorespiratory Training

Cardiorespiratory training, also known as aerobic exercise, involves activities that increase heart rate and improve lung capacity. The script emphasizes that cardiorespiratory training is commonly thought of for weight loss but should not be limited to moderate activities like cycling or walking on a treadmill; it can also include high-intensity interval training.

💡Resistance Training

Resistance training refers to exercises that work against an external force to build muscle strength and endurance. In the context of the video, resistance training is combined with cardiorespiratory training for a more effective weight loss strategy. The script mentions using equipment like dumbbells, barbells, and bodyweight exercises for resistance.

💡Combined Training Model

The combined training model is an approach that integrates both cardiorespiratory and resistance training in a single session or across separate sessions. The script highlights that this model has been scientifically proven to yield the most expressive results in reducing body fat.

💡Periodization

Periodization is a training concept where the volume and intensity of workouts are systematically varied over time. In the script, periodization is used to create a fluctuating training plan, which is said to be effective for weight loss and muscle adaptation.

💡Microcycle

A microcycle refers to a short-term training cycle, which can range from a week to a month. In the video, a microcycle is specifically set to 7 days for the purpose of demonstrating a periodized training plan.

💡Volume Training

Volume training involves increasing the total amount of work done in a workout by adding more sets, reps, or exercises. The script describes a high-volume training model where the number of repetitions per exercise is increased, leading to a longer muscle work duration and contributing to weight loss.

💡Mitochondrial Biogenesis

Mitochondrial biogenesis is the process of increasing the number and size of mitochondria in cells, which enhances their ability to consume substrates and produce energy. The script explains that high-volume training can trigger mitochondrial biogenesis, aiding in weight loss.

💡AMPK

AMPK, or AMP-activated protein kinase, is an enzyme that plays a key role in cellular energy homeostasis. The script mentions that reducing muscle glycogen activates AMPK, which in turn initiates mitochondrial biogenesis.

💡Hypertrophic Response

Hypertrophic response refers to the increase in muscle fiber size in response to resistance training. The script notes that while the high-volume training model is effective for weight loss, it also increases muscle mass due to the hypertrophic response.

💡Online Course

An online course mentioned in the script is designed to teach 20 different bodybuilding training models specific to weight loss for personal trainers. It caters to beginners, intermediates, and advanced clients and includes certification and training materials.

Highlights

Professor Fábio Cesquini discusses the best training example for weight loss using bodybuilding.

Combined training of cardiorespiratory and resistance training is considered most effective for fat reduction.

Cardiorespiratory training includes various models like high-intensity interval training and secondary exercises.

Resistance training can involve machines, dumbbells, elastic bands, bodyweight exercises, and functional training.

The importance of periodization in training for intermediate clients is emphasized.

A periodized undulating model of training is introduced, varying training volume and intensity within a microcycle.

A microcycle can range from 7 to 30 days of training.

An example of a two-times-a-week bodybuilding training model for an intermediate personal trainer client is provided.

High-volume training with lower relative intensity is recommended for effective weight loss.

Increasing repetitions per exercise with lower weight leads to more effective glycogen depletion and muscle activation.

The process of mitochondrial biogenesis is triggered by high-volume training, aiding in weight loss.

A specific training model for an intermediate client training twice a week is detailed, with 10 exercises and 18-20 repetitions.

The second training session of the week uses the same exercises with increased repetitions but lower weight.

Different zones of repetitions (18-20, 22-25, 27-30) are used to vary the training stimulus.

The expected outcomes of the program include weight loss and increased muscle mass due to hypertrophic response.

The course 'Prescrição da Musculação para o Emagrecimento' is mentioned, offering 20 training models for different client levels and training frequencies.

The course includes certification, slides, articles, and immediate application training copies, currently with a 54% discount.

The importance of likes, comments, and shares for the growth of the YouTube channel is highlighted.