Defined body is not a matter of discipline; learn more – 02/27/2023 – Balance

Fifty minutes, four blocks of strength and cardio exercises, plus 240 sit-ups. These are some of the features of training by Jade Picon and Bruna Griphao, whose defined abs drew attention on Big Brother Brasil and on social networks.

They are ambassadors of Academia Foguete, of personal Ricardo Lapa, responsible for their training. The pro says all it takes is “discipline” like the girls’ to achieve a similar look. “It’s not everyone who has results, but those who have the same discipline in training and eating as the girls can achieve a very well-worked body too.”

Experts consider, however, that achieving the same results as the influencers takes a little more than determination: genetics, time, money and specialized monitoring, with the presence of a nutritionist and a physical education professional, is also important.

Lapa says, for example, that Jade Picon trains at least six times a week, sometimes more than once a day. “Bruna has to stop, she goes every day, at two times.”

The two are among the few students who have face-to-face classes at the institution. This type of program is only offered to the academy’s partners, who advertise the business on the networks in exchange for 50% of the sales they make. For the general public, the academy offers live and recorded online classes.

For the personal, “there is no magic formula”. You need to train every day and follow up with a nutritionist for proper nutrition. “You’ll never get Jade’s abs, you’ll get yours.”

Guilherme Artioli, professor of Physiology at the Metropolitan University of Manchester, in England, warns of the risks of comparing oneself excessively with “ideal bodies” on the internet. According to the specialist, charging can lead to constant frustration and giving up the exercise. In more severe cases, image and eating disorders.

Artioli, who is a postdoctoral fellow at the Laboratory of Nutrition and Metabolism at EEFE-USP (School of Physical Education and Sports at the University of São Paulo), points out that “it is not a type of training that leads to a specific body”. He points out that there are a number of factors, such as genetics and diet, and that many different exercises can work the same aspects.

“We need to remember that these celebrities often live off their image, and they have a lot of energy and time to dedicate to it”, points out Artioli. The expert reinforces that, for those who need to work eight hours a day and still take care of household chores, sometimes a 20-minute walk is possible. “The important thing is to get out of sedentary lifestyle.”

For the famous ripped abdomen, what is needed is abdominal muscle hypertrophy, along with a reduction in local fat, he says. For this, it is necessary to reduce or control food intake, maintaining an energy expenditure greater than consumption.

In people with extremely defined muscles, Artioli points out that, in addition to the body’s predisposition to lose fat in that region, there is a restriction of many foods that are usually part of the common menu of the Brazilian population.

Narayana Ribeiro, member of the Brazilian Association of Sports Nutrition, reinforces the importance of nutrition for results like those of Jade and Bruna. “For an aesthetic result, 70% is diet and 30% is training”, he points out.

Ribeiro also states that if the body does not have the necessary nutrients, the physiological process that leads to the “burning” of fat does not occur – hence the importance of professional monitoring. “There may even be a loss of lean mass instead of fat.”

The expert points out that there is no ideal diet. “As much as I work with two athletes in the same modality, they will be two different diets, as they are two different organisms and genetic predispositions.”

In addition to the importance of follow-up with a nutritionist, experts also point out that there is no such thing as an “ideal workout”. “The important thing is to find something that gives you pleasure, that you will want to go back to the next day”, says Artioli.