{"id":41802,"date":"2024-06-04T05:40:00","date_gmt":"2024-06-04T08:40:00","guid":{"rendered":"https:\/\/www.smartfit.com.br\/news\/?p=41802"},"modified":"2025-08-20T11:47:33","modified_gmt":"2025-08-20T14:47:33","slug":"cutting","status":"publish","type":"post","link":"https:\/\/www.smartfit.com.br\/news\/fitness\/cutting\/","title":{"rendered":"O que \u00e9 cutting na muscula\u00e7\u00e3o"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Se voc\u00ea segue qualquer influencer fitness por a\u00ed, provavelmente j\u00e1 foi apresentado aos m\u00e9todos de cutting e bulking. Tratam-se de estrat\u00e9gias alimentares para<a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/o-que-e-hipertrofia\/\" title=\"O que \u00e9 hipertrofia muscular? Saiba tudo sobre o ganho de massa!\"> ganhar m\u00fasculos<\/a> e perder gordura em diferentes fases de seu trajeto nutricional.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A seguir, a gente montou um guia completo sobre a fase de cutting, o que \u00e9 e como voc\u00ea pode come\u00e7ar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">O que \u00e9 cutting?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Simplificando, o cutting \u00e9 um tipo espec\u00edfico de perda de gordura realizado na muscula\u00e7\u00e3o. Durante um cutting, um indiv\u00edduo n\u00e3o quer apenas <a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/dicas-para-perder-peso-na-academia\/\" title=\"Dicas para perder peso na academia\">perder peso<\/a>, ele quer perder gordura corporal, enquanto mant\u00e9m a massa muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se for bem sucedido, ao final do cutting, o indiv\u00edduo ter\u00e1 uma percentagem de gordura inferior \u00e0 que tinha antes da estrat\u00e9gia, mantendo a maior parte dos m\u00fasculos conquistados na muscula\u00e7\u00e3o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Saiba qual \u00e9 o prop\u00f3sito do cutting na muscula\u00e7\u00e3o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para os fisiculturistas, especificamente, o cutting \u00e9 um passo importante para alcan\u00e7ar a apar\u00eancia \u201cseca\u201d que funciona bem no palco. Mas, para quem n\u00e3o compete, o prop\u00f3sito, apesar de muito menos dr\u00e1stico, ainda se mant\u00e9m: ficar com o corpo definido, sem uma camada grossa de gordura cobrindo os m\u00fasculos conquistados.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e3o alguns pr\u00f3s e contras do cutting:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pr\u00f3s:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Promove a perda de gordura corporal;<\/li>\n\n\n\n<li>Cria uma apar\u00eancia definida;<\/li>\n\n\n\n<li>Pode melhorar a agilidade e outros desempenhos atl\u00e9ticos;<\/li>\n\n\n\n<li>Por diminuir a quantia de gordura, ajuda a melhorar certos marcadores de sa\u00fade.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Contras:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Requer uma quantidade enorme de monitoramento da alimenta\u00e7\u00e3o;<\/li>\n\n\n\n<li>Pode fazer voc\u00ea se sentir cansado e com fome;<\/li>\n\n\n\n<li>Pode levar a (leve) perda de m\u00fasculo;<\/li>\n\n\n\n<li>Pode afetar o ciclo menstrual;<\/li>\n\n\n\n<li>Pode impactar negativamente a libido e tamb\u00e9m o humor.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Por isso, ele precisa da orienta\u00e7\u00e3o de um profissional para ser feito de forma saud\u00e1vel.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Como fazer cutting?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O cutting \u00e9 um processo complexo que requer modifica\u00e7\u00e3o dos h\u00e1bitos alimentares e de exerc\u00edcios (e, como falamos, deve ser feito sob orienta\u00e7\u00e3o de um profissional m\u00e9dico e\/ou nutricionista).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A seguir est\u00e3o cinco medidas que voc\u00ea precisa implementar para um cutting bem-sucedido, segundo os nutricionistas do Smart Fit Nutri, o aplicativo de acompanhamento nutricional da Smart Fit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Corte calorias<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Durante o cutting, os indiv\u00edduos precisam reduzir a ingest\u00e3o geral de calorias. As calorias consumidas precisam ser menores do que o n\u00famero de calorias queimadas ao longo do dia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O objetivo final durante esta fase \u00e9 estar em d\u00e9ficit cal\u00f3rico modesto \u2013 um d\u00e9ficit excessivo vai acarretar em perda muscular. Procure fazer um d\u00e9ficit de 300 a 500 calorias por dia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Descubra as necessidades de macronutrientes<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A ingest\u00e3o geral de calorias \u00e9 importante, mas tamb\u00e9m importa onde voc\u00ea obt\u00e9m essas calorias.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A reparti\u00e7\u00e3o exata dos macronutrientes varia de pessoa para pessoa, com base em fatores como a dura\u00e7\u00e3o do cutting, metabolismo e muito mais. Mas de acordo com uma pesquisa publicada na revista Sports Medicine, \u00e9 padr\u00e3o para os fisiculturistas consumirem cerca de 55% a 60% de carboidratos, 25% a 30% de prote\u00edna e 15% a 20% de gordura.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Aumente a ingest\u00e3o de prote\u00ednas<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Se h\u00e1 algo inegoci\u00e1vel para um cutting bem-sucedido, \u00e9 obter <a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/quanto-mais-proteina-melhor-sera\/\" title=\"Para ganhar m\u00fasculos, quanto mais prote\u00edna melhor. Ser\u00e1?\">prote\u00edna<\/a> suficiente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para perder gordura corporal enquanto mant\u00e9m a massa muscular, consumir uma quantidade adequada de prote\u00edna \u00e9 o segredo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O indicado \u00e9 consumir <em>pelo menos<\/em> 1,6 gramas de prote\u00edna por quilograma de peso corporal durante esta fase.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Monitore sua comida<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Registre detalhadamente sua alimenta\u00e7\u00e3o, medidas corporais e exerc\u00edcios. Um aplicativo como o MyFitnessPal, que pode se conectar a rastreadores de condicionamento f\u00edsico, pode ser \u00fatil, assim como um di\u00e1rio.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Contrate um profissional<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No que diz respeito a um cutting, n\u00e3o existe realmente uma resposta \u00fanica para quest\u00f5es de ingest\u00e3o de calorias e rotina de exerc\u00edcios. Isso vai variar de pessoa para pessoa. Por isso, para n\u00e3o sofrer os efeitos indesej\u00e1veis do cutting, \u00e9 extremamente indicado que voc\u00ea contrate um profissional.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No Smart Fit Nutri, voc\u00ea consegue ter acompanhamento nutricional com profissionais qualificados do conforto de sua casa. Basta baixar o app e fazer suas consultas de forma on-line e no hor\u00e1rio que for mais conveniente para voc\u00ea.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"5 coisas que devem ter em uma dieta cutting\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/6XQT3Jdiz8g?start=79&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">O que comer durante o cutting?<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>carne magra e aves, peixes oleosos e ovos;<\/li>\n\n\n\n<li>leite, iogurte e queijo desnatado;<\/li>\n\n\n\n<li>prote\u00ednas em p\u00f3, como whey;<\/li>\n\n\n\n<li>feij\u00e3o e leguminosas;<\/li>\n\n\n\n<li>nozes e sementes;<\/li>\n\n\n\n<li>abacates, azeite e azeitonas;<\/li>\n\n\n\n<li>gr\u00e3os integrais, como arroz e macarr\u00e3o, aveia, p\u00e3o integral, cevada e quinoa;<\/li>\n\n\n\n<li>frutas e vegetais de cores diferentes;<\/li>\n\n\n\n<li>folhas verdes.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9m certifique-se de que voc\u00ea est\u00e1 adequadamente hidratado durante esse per\u00edodo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cutting x bulking<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ao contr\u00e1rio do cutting, bulking \u00e9 o ato de consumir um excedente de calorias para facilitar o crescimento ou hipertrofia muscular.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Simplificando, o bulking \u00e9 um per\u00edodo de constru\u00e7\u00e3o muscular, enquanto o cutting \u00e9 o per\u00edodo de queima de gordura, para que esses m\u00fasculos constru\u00eddos durante o bulking fiquem vis\u00edveis.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pra te ajudar a ver resultados mais r\u00e1pido, voc\u00ea tamb\u00e9m pode contar com a ajuda de suplementos alimentares, como Whey e Creatina.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Saiba tudo sobre a estrat\u00e9gia que \u00e9 o segredo para o corpo definido<\/p>\n","protected":false},"author":1,"featured_media":41803,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1245],"tags":[],"class_list":["post-41802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":{"banner_imagem":"","banner_link":"","banner_target":"_blank","cta":{"label":"Vem treinar na Smart Fit!","link":"https:\/\/smartfit.com\/academias","target":"_blank"},"image_thumb_horizontal":41804,"image_thumb_vertical":41805,"image_carrosel":41806},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - 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