QDesafio: method to reach your goal in 30 days –

Motivated to participate in a Triathlon race at the end of this year, Danilo Ferreira Machado managed to lose 13kg in just 30 days, so that he could do the impact test without causing damage to his knees and joints due to his overweight.

Losing so much volume in such a short period of time, however, is dangerous. Therefore, he went after a method that would certify that his health would come first.

Under professional supervision, Danilo participated in a fitness project called QChallengedeveloped by Rodrigo Sangionphysical educator and CEO of Les Cinq Gym in São Paulo.

The strategy to lose so much weight in a short time was first to strengthen the muscles with weight training, with the aim of avoiding the feeling of weakness that could be caused by the diet that followed. Throughout the training, the maximum of his strength and resistance was explored in a shorter period.

“Periodicity, constancy and frequency were decisive for Danilo, who attended training twice a day; in the morning and after hours; which was essential for his great result in such a short time ”, concludes Sangion.

Understand how QDesafio works

The idea is to be challenged to improve your body safely, with full support from the gym’s professionals.

Students are invited to dedicate themselves as much as possible to the exercises and follow dietary guidelines, in order to achieve one of the objectives: to lose weight or define muscles.

“Each group of ten students has a teacher as sponsor, responsible for giving individual guidance and answering questions. And everyone will, at some point, go through a nutrologist, responsible for dietary guidance”, adds Sangion.

Those interested are placed in one of the groups – fast loss (weight loss) or shape (muscle definition) – and the three students who achieve the best result in each of them, respecting the order of third, second and third place, win as a prize, in partnership with the Be Happy Viagens agency, a trip to the Hotel Campo Bahia, in Bahia, with accompanying persons, to serve as an incentive.

“Of course, a person who had a great result like Danilo certainly followed the proposed plan 100%, that is, he dedicated himself to winning this challenge and thus achieving the notorious result in these 30 days. In summary, when you have a goal to achieve, you go with more determination and this is very important for the final result.”

Method

Both groups follow the Rodrigo methodology Sangion of training, which predicts more results in less training time, as long as this is done close to the maximum effort limit.

The method has a more intense bodybuilding training, with less volume of repetitions and more weight. “They last 30 to 40 minutes at most, in addition to being mandatory for people to do cardio training for 45 to 50 minutes, such as running, stairs, bike or elliptical”, explains Sangion.

Regardless of whether your goal is weight loss — and not muscle gain —, like Danilo’s case, bodybuilding is non-negotiable. This is because, in addition to making the body more resistant to follow the diets (which are with a calorie deficit, in the case of those for weight loss, that is, you consume less energy than you expend in the day), changing the muscle X fat ratio in the body it will ensure an accelerated metabolism, making all body functions occur more effectively and even facilitating the elimination of weight.

“It is worth emphasizing the importance of following the nutritional guidance, which is prepared based on the student’s objective (be it muscle definition or weight loss) and corresponds to 80% of the result”, says Sangion.

The method, as the physical educator explains, can be done beyond 30 days, if you want to continue advancing in the results, but the client must undergo a nutritional and physical reassessment, changing training.

Lasting results?

A big problem that short-term diets and intense workouts face is the non-durability of long-term results.

On this issue, Sangion states: “I always say that if the person continues with his training routine and maintains a balanced diet, the result achieved by the QDesafio method will certainly be maintained and tends to improve more and more. Everything that remains constant, the tendency is to get even better, the slimming and definition much more apparent, because you will have greater muscle maturity, so the body adapts itself more and more to a training and eating routine.”

That is, after the 30 days, the ideal is that there is a reassessment to direct the student to follow a diet and training to maintain the results — and no longer for quick results — thus ensuring that they are maintained. But, as the student has already gone through 30 days of an intense routine, it is likely that he has already acquired the necessary discipline to maintain a milder routine, so the tendency is, yes, to maintain it.