Training and Nutrition

I do not belong to the National Organization of Research, Nutrition and Applied Physical Education and I am not an activist of the Vegan Brazil Group.

I was not graduated at USP, UFPR, UFBA.

I'm not a doctor, nutritionist or olympic coach.

Think, consider, investigate, search and ask about any ideas you read here. See a doctor, nutritionist or your cardiologist. I'm not responsible for the misuse of such information.

I have compiled studies done in Brazil, studies from the U.S., England, Canada and some European countries such as Germany.

The key recommendation is that a vegetarian diet (vegan) is appropriate for a full health. No meat, chicken, ham, turkey, bacon, sausage, fish, shrimp, milk, cream or yogurt, or cheese, or eggs. Nothing that comes from animals. Nothing that explore them.

You will not die. You can eat fruits, salads, vegetables, seeds, nuts and cereals.

Buy fresh foods once a week at least. Unless you buy in a very good supermarket, it is very difficult to find the basics (onions, potatoes, broccoli, cabbage) in ideal condition, ie, fresh. Go to the fair always, is good and cheap. Enjoy and buy fruit. Make it a habit.

With the diet in place, the next step is to do the right exercises, save your time in the gym, leaving aside the fashion body-building apparatus (which limit the amplitude and can even be dangerous) and begin training with free weights.

To develop the overall athletic ability of human beings, the orientation is an exercise plan based on closed kinetic chain movements, multi-jointed, which requires efforts by several muscle groups at once (squat, for example), that stimulate neuro-muscular ways with functional maximum amplitude movements (squat). Ballistic movements, plyometric (Olympic Lifts) and isometric (basic positions of gymnastics). Training for power and explosion, high intensity, intervaled, with adequate breaks for rest and recovery (60-100 meters sprints, ex.).

Whatever is your favorite sport, running, swimming or cycling, include a basic strength training (squats, side squat, lunges, one-legged squat), olympic lifting of free weights (snatch and clean and jerk), gymnastic movements (rings, bars, pull-ups, muscle-ups, front and back lever, handstand, planche) and sprints (sprinting and swimming).

I hope this guide will be helpful.