{"id":329042,"date":"2017-03-06T15:23:00","date_gmt":"2017-03-06T14:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329042"},"modified":"2024-05-28T14:34:18","modified_gmt":"2024-05-28T12:34:18","slug":"marc-fitt-planul-de-nutritie-si-antrenament","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/marc-fitt-planul-de-nutritie-si-antrenament\/","title":{"rendered":"Marc Fitt v\u0103 sf\u0103tuie\u0219te cum s\u0103 ob\u021bine\u021bi 6-Pack + planul de antrenament \u0219i nutri\u021bie"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/marc-fitt-planul-de-nutritie-si-antrenament\/#Parametrii_de_baza\" title=\"Parametrii de baz\u0103:\">Parametrii de baz\u0103:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/marc-fitt-planul-de-nutritie-si-antrenament\/#Marc_Fitt_si_programul_sau_de_antrenament\" title=\"Marc Fitt \u0219i programul s\u0103u de antrenament\">Marc Fitt \u0219i programul s\u0103u de antrenament<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/marc-fitt-planul-de-nutritie-si-antrenament\/#Marc_Fitt_si_nutritia\" title=\"Marc Fitt \u0219i nutri\u021bia\">Marc Fitt \u0219i nutri\u021bia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/marc-fitt-planul-de-nutritie-si-antrenament\/#5_Sfaturi_ale_lui_Marc_Fitt_pentru_un_6-pack_perfect\" title=\"5 Sfaturi ale lui Marc Fitt pentru un 6-pack perfect:\">5 Sfaturi ale lui Marc Fitt pentru un 6-pack perfect:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/marc-fitt-planul-de-nutritie-si-antrenament\/#Planul_de_viitor\" title=\"Planul de viitor\">Planul de viitor<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Marc Fitt este unul dintre cei mai populari <strong>antrenori personali online \u0219i antreprenori<\/strong> din industria de fitness. \u00cen ultimii patru ani, a devenit unul dintre <strong>liderii modelelor de fitness<\/strong> din lume, inspir\u00e2nd milioane de oameni din \u00eentreaga lume, prin videoclipuri, imagini, podcast-uri, citate \u0219i articole.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen drumul s\u0103u spre motiva\u021bie a avut ocazia s\u0103 schimbe via\u021ba nenum\u0103rator oameni. <strong>A ajutat mii de oameni s\u0103 intre \u00een form\u0103 fizic\u0103 bun\u0103<\/strong>, datorit\u0103 antrenamentelor personale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Parametrii_de_baza\"><\/span>Parametrii de baz\u0103:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u2022&nbsp;V\u00e2rsta:<span style=\"font-weight: bold;\">&nbsp;<\/span> <\/strong>1990<\/p>\n\n\n\n<p><strong>\u2022 \u00cen\u0103l\u021bimea:<\/strong>&nbsp;178cm<\/p>\n\n\n\n<p><strong>\u2022 Greutatea:<\/strong>&nbsp;78kg<\/p>\n\n\n\n<p><strong>\u2022 Originea:<\/strong>&nbsp;Montreal, Canada<\/p>\n\n\n\n<p><strong>\u2022 Greut\u0103\u021bi maxime:&nbsp;<\/strong>&#8220;Nu sunt de acord cu compararea for\u021bei cu ceilal\u021bi. Nu este vorba despre c\u00e2t de mult pute\u021bi ridica, ci c\u00e2t de multe repet\u0103ri pute\u021bi face folosind tehnica perfect\u0103. Forma este foarte important\u0103 dac\u0103 dori\u021bi s\u0103 v\u0103 construi\u021bi un aspect perfect. Nu sunt un power-lifter, ci un model de fitness.&#8221;<\/p>\n\n\n\n<p><strong>\u2022 M\u00e2ncarea s\u0103n\u0103toas\u0103 preferat\u0103:<\/strong>&nbsp;piept de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>, avocado, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume <\/a>verzi, orez brun \u0219i migdale.<\/p>\n\n\n\n<p><strong>\u2022 Cheat meal preferat\u0103:<\/strong>&nbsp;pizza&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<p>\u2022<strong>&nbsp;Exerci\u021bii preferate:&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>&#8211;&nbsp;Bench press pe banc\u0103 \u00eenclinat\u0103 cu gantere:<\/strong> \u00eemi place foarte mult s\u0103-mi antrenez partea superioar\u0103 a mu\u0219chilor pectorali \u0219i este unul dintre exerci\u021biile preferate.<\/p>\n\n\n\n<p><strong>&#8211;&nbsp;Ridic\u0103ri biceps cu haltera pentru dou\u0103 m\u00e2ini: <\/strong>cred c\u0103 prin acest exerci\u021biu \u00eemi antrenez o mare parte a bicep\u0219ilor. Antrenamentul \u00eencepe cu 10 repet\u0103ri \u00eentr-un set.<\/p>\n\n\n\n<p><strong>&#8211; Arnold Press cu gantere: <\/strong>este exerci\u021biul meu preferat pentru umeri. Se concentreaz\u0103 pe partea din spate \u0219i partea din fa\u021b\u0103 a umerilor.&nbsp;<span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marc Fitt a \u00eenceput s\u0103 exerseze \u00een urm\u0103 cu patru ani, pentru c\u0103 avea nevoie s\u0103 intre \u00een form\u0103 ca s\u0103 treac\u0103 testele fizice pentru a deveni poli\u021bist. Odat\u0103 ce a \u00eenceput a fost m\u00e2ndru de asta. I-a pl\u0103cut faptul c\u0103 \u00ee\u0219i poate dep\u0103\u0219i limitele \u0219i la fel s\u0103 progreseze fizic \u0219i mental. Treptat, dup\u0103 ce forma staturii lui se modifica \u0219i mu\u0219chii deveneau mai rotunji\u021bi, oamenii au \u00eenceput s\u0103-i cear\u0103 sfatul. Prima dat\u0103 a \u00eenceput s\u0103 ajute \u00een sala de sport, dar la scurt timp <strong>\u0219i-a creat un blog prin intermediul WordPress<\/strong>. Comentarile oamenilor erau incredibile! \u00cen timpul acela s-a decis s\u0103 \u00eenregistreze <strong>primul s\u0103u videoclip de antrenament<\/strong>. Apoi totul a evoluat \u00een mai multe categorii video, cum ar fi dieta, videoclipuri motiva\u021bionale, sau orice altceva ce putea fi \u00eenregistrat, <strong>pentru a ajuta oamenii s\u0103 aib\u0103 succes \u00een stilul lor de via\u021b\u0103 fitness<\/strong>. Ast\u0103zi este capabil s\u0103 tr\u0103iasc\u0103 tot anul doar din ceea ce ofer\u0103 pe paginile web.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Cea mai mare gre\u0219eal\u0103 pe care am f\u0103cut-o a fost c\u0103 nu am respectat planul de alimenta\u021bie. Am consumat prea mult m\u00e2ncare nes\u0103n\u0103toas\u0103. Cred c\u0103 dac\u0103 a\u0219 fi avut atunci o nutri\u021bie adecvat\u0103, aspectul meu ar fi ar\u0103tat mai bine dec\u00e2t acum. Nutri\u021bia are un impact enorm asupra rezultatelor pe care dori\u021bi s\u0103 le realiza\u021bi \u0219i nimeni nu trebuie s\u0103 o neglijeze.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trebuie s\u0103 v\u0103 concentra\u021bi pe <strong>programul dvs., obiective \u0219i s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 v\u0103 motiva\u021bi<\/strong>. Totul \u00eencepe \u00een mintea voastr\u0103; <strong>trebuie s\u0103 fi\u021bi motiva\u021bi \u00een orice moment al zilei <\/strong>sper\u00e2nd s\u0103 atinge\u021bi obiectivele. Acest lucru este la fel \u00een toate aspectele vie\u021bii. Trebuie s\u0103 g\u0103si\u021bi un motiv pentru care dori\u021bi s\u0103 face\u021bi, dup\u0103 care s\u0103 t\u00e2nji\u021bi. Dac\u0103 proceda\u021bi astfel, scrie\u021bi-v\u0103 totul, nu uita\u021bi niciodat\u0103 de asta \u0219i r\u0103m\u00e2ne\u021bi motiva\u021bi. Marc \u00eentotdeauna spune oamenilor s\u0103-\u0219i noteze obiectivele \u0219i s\u0103 le verifice \u00een fiecare zi, \u00een fiecare diminea\u021b\u0103 dup\u0103 trezire \u0219i seara \u00eenainte de culcare, pentru a r\u0103m\u00e2ne pe drumul cel bun. \u00cen fiecare diminea\u021b\u0103 ar trebui s\u0103 v\u0103 trezi\u021bi \u0219i seara s\u0103 v\u0103 culca\u021bi cu <strong>g\u00e2ndirea pozitiv\u0103, s\u0103 visa\u021bi despre ceea ce dori\u021bi<\/strong>, av\u00e2nd sentimentul c\u0103 scopul vostru este la \u00eendem\u00e2n\u0103. <span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Sunt m\u00e2ndru de disciplina mea, de dedica\u021bia \u0219i munca grea pe care le-am depus \u00een fiecare aspect al vie\u021bii mele. Sunt recunosc\u0103tor c\u0103 via\u021ba mi-a oferit posibilitatea de a \u00een\u021belege cum pot ob\u021bine satisfac\u021bie din ceea ce fac \u0219i s\u0103-mi tr\u0103iesc visul \u00een fiecare zi.&#8221;&nbsp;<span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marc <strong>doarme aproximativ 6-7 ore<\/strong> pe zi. Nu-i place faptul c\u0103 trebuie s\u0103 dormim, pentru c\u0103 potrivit lui, astfel pierdem o mul\u021bime de timp. Dar recunoa\u0219te c\u0103 este important, dac\u0103 dori\u021bi s\u0103 r\u0103m\u00e2ne\u021bi \u00een form\u0103, s\u0103 v\u0103 <strong>recupera\u021bi repede \u0219i s\u0103 v\u0103 construi\u021bi masa muscular\u0103<\/strong>. Nu doarme mai mult dec\u00e2t este necesar, pentru c\u0103 vrea s\u0103 fie productiv \u00een timpul zilei \u0219i s\u0103-\u0219i ating\u0103 golurile. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Marc_Fitt_si_programul_sau_de_antrenament\"><\/span>Marc Fitt \u0219i programul s\u0103u de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00centotdeauna \u00eencep antrenamentul cu discursuri motiva\u021bionale care s\u0103-mi dea startul. Apoi ascult diferite stiluri de muzic\u0103, cum ar fi: rock, metal sau trance, de exemplu Slipknot, Rise Against, Armin van Buuren, Atreyu, Bullet for my Valentine, discursuri motiva\u021bionale ale lui Will Smith, Eric Thomas, Jim Carrey, Lima, Sylvester Stallone \u0219i mul\u021bi al\u021bi oameni de succes, care m\u0103 motiveaz\u0103. Lista de redare actual\u0103 de melodii a lui Marc este disponibil\u0103 gratuit pe Spotify \u0219i poate fi g\u0103sit\u0103 \u0219i pe site-ul s\u0103u &#8211;&nbsp;<a href=\"http:\/\/www.marcfitt.com\/workout-playlist\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">http:\/\/www.marcfitt.com\/workout-playlist\/<\/a>. <span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>30-40 de minute \u00eenainte de a merge la sala de sport, el se preg\u0103te\u0219te mental pentru antrenament. \u00cel ajut\u0103 s\u0103 depun\u0103 mai mult\u0103 energie \u0219i concentrare la antrenement. <strong>&#8220;Sunte\u021bi acolo pentru a face progrese \u0219i nu s\u0103 sta\u021bi de vorb\u0103 cu oamenii&#8221;<\/strong>, spune Marc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marc consider\u0103 \u0219ocant sistemul s\u0103u prin <strong>schimbarea antrenamentelor sale \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103, pentru cel mai bun mod de ob\u021binere a masei musculare.&nbsp;<\/strong>Exerseaz\u0103 cu un <strong>num\u0103r ridicat de repet\u0103ri \u0219i exers\u0103ri, la o perioad\u0103 de pauz\u0103 relativ scurt\u0103<\/strong> \u00eentre exerci\u021bii \u0219i serii (45-90 secunde).<span style=\"color: #ff6600;\"> <em>[2]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Split-ul actual de antrenament al lui Marc<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Luni<\/strong><\/th><th><strong>Mar\u021bi<\/strong><\/th><th><strong>Miercuri<\/strong><\/th><th><strong>Joi<\/strong><\/th><th><strong>Vineri<\/strong><\/th><th><strong>S\u00e2mb\u0103t\u0103<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Cvadricep\u0219i<\/td><td>Pectorali<\/td><td>Spate<\/td><td>Hamstrings<\/td><td>Umeri<\/td><td>Bicep\u0219i \u0219i Tricep\u0219i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>&#8220;Pentru volum eu nu fac cardio normal, dar alerg 3 ore \u0219i \u00eenot o or\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 la \u0219coal\u0103 pentru examene. \u00cen timpul antrenamentelor de for\u021b\u0103, fac cardio doar sub forma unui antrenament de 10 minute a abdomenului, f\u0103r\u0103 pauz\u0103. \u00cen acest punct al antren\u0103rii mele (la sf\u00e2r\u0219it), nu mai am mult\u0103 energie, astfel \u0219tiu c\u0103 \u0219i corpul meu ia tot ce are nevoie din gr\u0103simi &#8220;. <span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 Marc are nevoie de cardio, de exemplu, \u00eenainte de \u0219edin\u021ba foto, este pentru c\u0103 simte c\u0103 aspectul lui nu este cum trebuie, practic\u0103 \u0219i&nbsp;<strong>HIIT<\/strong>. Face 30 de sprinturi c\u00e2te 4-6 secunde, cu un minut de mers lent \u00eentre ele.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Make Your Own Preworkout &amp; Insane Training\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2ounns5Ykr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Marc_Fitt_si_nutritia\"><\/span>Marc Fitt \u0219i nutri\u021bia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Marc crede \u00een alimenta\u021bia <strong>bogat\u0103 \u00een proteine \u0219i redus\u0103 \u00een carbohidra\u021bi<\/strong> pentru dezvoltarea muscular\u0103. Mai jos pute\u021bi vedea planul lui actual de nutri\u021bie.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>\u2022 Masa 1: <\/strong>Banan\u0103, 60 de grame de fulgi de ov\u0103z, 8 albu\u0219uri de ou, B\u0103utur\u0103 proteic\u0103 (30 g), 2x multivitamin\u0103, 2x <a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3<\/a>, Vitamina B \u0219i 5 g de <a title=\"glutamina\" href=\"http:\/\/gymbeam.ro\/l-glutamina-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin\u0103<\/a>.<\/p>\n\n\n\n<p><strong>\u2022&nbsp;Masa 2:<\/strong> M\u0103r, 10 migdale, 45 g de b\u0103utur\u0103 proteic\u0103, piept de pui.<\/p>\n\n\n\n<p><strong>\u2022&nbsp;Masa 3: <\/strong>2 piepturi de pui, o can\u0103 cu legume, 2x multivitamine \u0219i 2x acizi gra\u0219i omega-3.<\/p>\n\n\n\n<p><strong>\u2022&nbsp;Masa 4: <\/strong>Mas\u0103 de pre-antrenament (cu 2-3 ore \u00eenainte de antrenament) &#8211; 30 g de b\u0103utur\u0103 proteic\u0103, 60 g fulgi de ov\u0103z \u0219i &nbsp;15 g de miere.<\/p>\n\n\n\n<p><strong>\u2022&nbsp;B\u0103utur\u0103 pre-antrenament:&nbsp;<\/strong>1 \u00bd b\u0103utur\u0103 de <a title=\"stimulanti de pre-antrenament\" href=\"http:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pre-antrenament<\/a> (cu 30 min. \u00eenainte de antrenament), 15 g de BCAA (cu 15 min. \u00eenainte de antrenament).<\/p>\n\n\n\n<p><strong>\u2022&nbsp;B\u0103utur\u0103 post-antrenament: <\/strong>45 g de izolat din zer, 60 g de <a title=\"carbohidrati rapizi\" href=\"http:\/\/gymbeam.ro\/carbohidrati-rapizi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextroz\u0103 (zaharuri simple)<\/a>, 5 g de <a title=\"creatina monohidrat\" href=\"http:\/\/gymbeam.ro\/creatina-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatin\u0103 monohidrat\u0103<\/a>, 5 g de glutamin\u0103, 5 g de BCAA.<\/p>\n\n\n\n<p><strong>\u2022 Masa 7: <\/strong>1 \u00bd piept de pui, 1 can\u0103 cu legume, 2 omega-3.<\/p>\n\n\n\n<p><strong>\u2022&nbsp;Masa 8: <\/strong>4 albu\u0219uri de ou, 30 g de <a href=\"http:\/\/gymbeam.ro\/proteine-de-noapte\" class=\"ek-link\">protein\u0103 cazein\u0103<\/a>, 5 g de glutamin\u0103, 3 pastile&nbsp;<a href=\"http:\/\/gymbeam.ro\/zma-zmb\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZMA<\/a>.&nbsp;<span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 suplimente nutri\u021bionale preferate:<\/h3>\n\n\n\n<p><strong><a title=\"proteina din zer whey\" href=\"http:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\">Protein\u0103 din zer whey<\/a>&nbsp;<\/strong>&#8211;&nbsp;Cel mai important supliment pentru <strong>construirea, regenerarea<\/strong> corpului cu substan\u021bele nutritive adecvate dup\u0103 antrenamentul intensiv.<\/p>\n\n\n\n<p><a title=\"bcaa\" href=\"http:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>BCAA<\/strong><\/a> &#8211;&nbsp;<strong>Previne ruperea mu\u0219chilor<\/strong> \u00een timpul antrenamentelor, \u00een plus ofer\u0103 mai mult\u0103 energie \u0219i <strong>construie\u0219te \u00een mod indirect masa muscular\u0103.<\/strong><\/p>\n\n\n\n<p><a title=\"multivitamine\" href=\"http:\/\/gymbeam.ro\/multivitamine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Multivitamine<\/strong><\/a>&nbsp;&#8211;&nbsp;Excelent\u0103 pentru <strong>starea voastr\u0103 general\u0103 de s\u0103n\u0103tate, energie<\/strong> \u0219i asigur\u0103 organismului toate vitaminele de care ave\u021bi nevoie pentru recuperare adecvat\u0103 \u0219i s\u0103 r\u0103m\u00e2ne\u021bi activi. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sfaturi_ale_lui_Marc_Fitt_pentru_un_6-pack_perfect\"><\/span>5 Sfaturi ale lui Marc Fitt pentru un 6-pack perfect:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Fi\u021bi con\u0219tien\u021bi de ceea ce m\u00e2nca\u021bi \u0219i calcula\u021bi-v\u0103 caloriile<\/h3>\n\n\n\n<p>Pentru a ob\u021bine un 6-pack perfect prin reducerea \u021besutului adipos din organism, <strong>trebuie s\u0103 fi\u021bi \u00een deficitul caloric<\/strong>. Acest lucru \u00eenseamn\u0103 s\u0103 <strong>m\u0103nca\u021bi mai pu\u021bine calorii dec\u00e2t are nevoie corpul vostru<\/strong>, \u00een func\u021bie de nivelul de activitate.&nbsp;<strong>Deficitul adecvat este \u00een jur de 500 de calorii<\/strong>. Nu dori\u021bi s\u0103 ave\u021bi prea pu\u021bine calorii, deoarece <strong>organismul vostru are nevoie de calorii extra pentru a supravie\u021bui<\/strong>. Deci, dac\u0103 reduce\u021bi aportul de calorii, organismul va \u00eencerca s\u0103-\u0219i p\u0103streze depozitele de gr\u0103sime ca o rezerv\u0103 de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Fi\u021bi activi<\/h3>\n\n\n\n<p>Fi\u021bi activi \u00een sala de sport \u0219i \u00een timpul fiec\u0103rei p\u0103r\u021bi a obiectivelor voastre de fitness. Pentru a ar\u0103ta bine estetic, nu ave\u021bi alt\u0103 posibilitate, dec\u00e2t s\u0103 respecta\u021bi&nbsp;<strong>scurte perioade de odihn\u0103<\/strong>. Este necesar s\u0103 v\u0103 for\u021ba\u021bi limitele, dac\u0103 dori\u021bi s\u0103 arde\u021bi mai multe gr\u0103simi. Cum s\u0103 atinge\u021bi asta? Ar trebui s\u0103 depune\u021bi efort <strong>pentru 20 &#8211; 30 de repet\u0103ri \u00eentr-o serie \u0219i s\u0103 include\u021bi variante, cum ar fi superseturi, drop seturi, seturi gigante, etc<\/strong>. \u00cen acest mod <strong>ve\u021bi ridica ritmul cardiac \u0219i astfel ve\u021bi arde mai multe calorii<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nu efectua\u021bi prea mult cardio<\/h3>\n\n\n\n<p><strong>Antrenamentul intens<\/strong>&nbsp;corect, \u00een realitate poate <strong>aduce rezultate mai bune dec\u00e2t programele cardio<\/strong> pentru arderea gr\u0103similor. La cardio sunt arse doar calorii \u00een timpul alerg\u0103rii, ciclismului, etc. Dar,<strong>dac\u0103 folosi\u021bi greut\u0103\u021bi, rupe\u021bi fibrele musculare<\/strong> \u0219i astfel organismul vostru este nevoit s\u0103 recupereze \u0219i c\u00e2teva zile. Dac\u0103 \u00eentr-adev\u0103r dori\u021bi s\u0103 face\u021bi cardio, HIIT cardio poate fi exact ceea ce ave\u021bi nevoie. Ce este HIIT?&nbsp;<strong>HIIT este antrenamentul pe intervale de intensitate<\/strong>, de exemplu sprint de 30 de secunde, urmat de mersul lent timp de 1 minut. Repeta\u021bi acest proces de 6-10 ori.&nbsp;<strong>Va dura aproximativ 10 minute, dar ve\u021bi arde mai multe calorii dec\u00e2t la alergarea lent\u0103 plictisitoare de 45 de minute<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nu v\u0103 min\u021bi\u021bi singuri<\/h3>\n\n\n\n<p>Mul\u021bi oameni nu \u00een\u021beleg c\u00e2t de mult poate afecta \u00een\u0219el\u0103ciunea rezultatele lor. <strong>Comporta\u021bi-v\u0103 ca un campion<\/strong>, dac\u0103 dori\u021bi s\u0103 fi\u021bi unul. Prin respectarea corespunz\u0103toare a planului vostru, v\u0103 crea\u021bi autodisciplin\u0103 ca nimeni altul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5, Controla\u021bi-v\u0103 mentalul<\/h3>\n\n\n\n<p>Dac\u0103 dori\u021bi rezultate, pune\u021bi-v\u0103 asta \u00een subcon\u0219tient. \u00cen loc s\u0103 spune\u021bi: &#8220;Nu vreau s\u0103 fiu gras\/\u0103&#8221; spune\u021bi-v\u0103 c\u0103,&nbsp;<strong>\u00een cur\u00e2nd, ve\u021bi fi \u00een cea mai bun\u0103 form\u0103 fizic\u0103 a vie\u021bii voastre<\/strong>. Dac\u0103 sunte\u021bi \u00een m\u0103sur\u0103 s\u0103 v\u0103 convinge\u021bi c\u0103 ve\u021bi arde mai mult\u0103 gr\u0103sime printr-un anumit mod, mintea voastr\u0103 v\u0103 ajut\u0103 s\u0103 ajunge\u021bi acolo. <span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Planul_de_viitor\"><\/span>Planul de viitor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen prezent tr\u0103ie\u0219te \u00een Canada, ar dori s\u0103 se mute \u00een California, Statele Unite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Dorin\u021ba mea este s\u0103 c\u0103l\u0103toresc prin toat\u0103 lumea \u0219i s\u0103 \u00eent\u00e2lnesc oamenii care m\u0103 sus\u021bin \u0219i m\u0103 urm\u0103resc.\u201d Sper\u0103 c\u0103 \u00een 5 ani va juca \u00een mai multe filme. \u00cen continuare, dore\u0219te s\u0103 inspire oamenii \u0219i s\u0103 \u00eei ajute s\u0103 \u00ee\u0219i ating\u0103 obiectivele, nu numai fizic, dar \u0219i cele pe care doresc s\u0103 le realizeze \u00een via\u021b\u0103.&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Become Limitless  - Marc Fitt Motivation\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/H-DJ8rAzBew?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut articolul despre Marc, v\u0103 recomand\u0103m s\u0103 accesa\u021bi <strong>canalul s\u0103u YouTube<\/strong> &#8211;&nbsp;<a href=\"https:\/\/www.youtube.com\/user\/fitnesspageforall\/videos\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.youtube.com\/user\/fitnesspageforall\/videos<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ce p\u0103rere ave\u021bi voi despre acest model de fitness? <strong>Care este opinia dvs.<\/strong> despre planul s\u0103u de antrenare \u0219i nutri\u021bie? <strong>\u00cemp\u0103rt\u0103\u0219i\u021bi-v\u0103 opiniile <\/strong>\u00een comentarii. \u00cen cazul \u00een care v-a pl\u0103cut articolul, \u00eel <strong>pute\u021bi sprijini prin distribuire<\/strong>.<span style=\"font-size: 12px;\">&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Marc Fitt este unul din cei mai populari antrenori personali on-line, antreprenori din industria de fitness. El e disciplinat, determinat \u0219i are un viitor clar.<\/p>\n","protected":false},"author":25,"featured_media":276484,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7484,6890,6674,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329042","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-antrenament","9":"tag-motivatie","10":"tag-plan-alimentar","11":"tag-sportivi-faimosi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Marc Fitt v\u0103 sf\u0103tuie\u0219te cum s\u0103 ob\u021bine\u021bi 6-Pack + planul de antrenament \u0219i nutri\u021bie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Marc Fitt este unul din cei mai populari antrenori personali on-line, antreprenori din industria de fitness. 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