{"id":10172,"date":"2026-01-15T18:32:28","date_gmt":"2026-01-15T18:32:28","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=10172"},"modified":"2026-01-15T18:32:28","modified_gmt":"2026-01-15T18:32:28","slug":"como-e-a-preparacao-de-uma-fisiculturista-natural-15-01-2026-musculo","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=10172","title":{"rendered":"Como \u00e9 a prepara\u00e7\u00e3o de uma fisiculturista natural &#8211; 15\/01\/2026 &#8211; M\u00fasculo"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div data-news-content-text=\"\" data-disable-copy=\"\" data-continue-reading=\"\" data-continue-reading-hide-others=\".js-continue-reading-hidden\" data-age-rating=\"all\" itemprop=\"articleBody\">\n<p>Participar de um campeonato de <a href=\"https:\/\/www1.folha.uol.com.br\/folha-topicos\/fisiculturismo\/\">fisiculturismo<\/a> exige uma prepara\u00e7\u00e3o \u00e1rdua, com treinos de muscula\u00e7\u00e3o intensos, horas de exerc\u00edcios aer\u00f3bicos e dietas restritivas. Para um atleta que n\u00e3o utiliza horm\u00f4nios <a href=\"https:\/\/www1.folha.uol.com.br\/blogs\/musculo\/2025\/03\/musculacao-sem-esteroides-e-o-unico-esporte-saudavel-que-existe-aponta-paulo-muzy.shtml\" rel=\"\" target=\"\">esteroides anabolizantes<\/a> (EAs), essa fase pode ser ainda mais delicada.<\/p>\n<p><a href=\"https:\/\/www1.folha.uol.com.br\/blogs\/musculo\/2026\/01\/fisiculturismo-natural-liane-quer-terceiro-cartao-profissional-em-2026.shtml\" rel=\"\" target=\"\">Liane Barbosa Cavalcante<\/a>, 25, nunca fez o uso desse tipo de recurso ergog\u00eanico e compete h\u00e1 cerca de dois anos. Desde que subiu nos palcos pela primeira vez, ela se profissionalizou por duas federa\u00e7\u00f5es diferentes: INBA\/PNBA (International Natural Bodybuilding Association\/Professional) e WNBF (World Natural Bodybuilding Federation).<\/p>\n<p>Em entrevista \u00e0 coluna, a dentista e fisiculturista relata que o <a href=\"https:\/\/www1.folha.uol.com.br\/blogs\/musculo\/2025\/07\/natural-dudu-fit-e-promessa-no-fisiculturismo-e-ja-treinou-com-nomes-como-ramon-dino.shtml\" rel=\"\" target=\"\">atleta &#8220;natural<\/a> pode errar ainda menos&#8221; do que seus colegas hormonizados.<\/p>\n<p>No momento mais extremo de sua \u00faltima prepara\u00e7\u00e3o, Liane, al\u00e9m da muscula\u00e7\u00e3o, precisava fazer duas horas de exerc\u00edcios cardiovasculares diariamente. Isso com o aporte das aproximadas 800 calorias que a sua <a href=\"https:\/\/www1.folha.uol.com.br\/folha-topicos\/dieta\/\">dieta<\/a> da \u00e9poca continha.<\/p>\n<p>A atleta explica a estrat\u00e9gia de sua equipe e mostra todo o caminho percorrido at\u00e9 que ela chegasse na dieta citada: &#8220;Normalmente, a gente vai cortando as calorias aos poucos. Geralmente, a gente diminui elas a cada quatro semanas, mas depende do contexto [&#8230;] A muscula\u00e7\u00e3o \u00e9 cont\u00ednua: cinco vezes por semana. No &#8216;off&#8217; [&#8220;Off season&#8221; refere-se \u00e0 \u00e9poca do ano em que os fisiculturistas n\u00e3o se encontram em prepara\u00e7\u00e3o], eu fazia meia hora de &#8216;cardio&#8217; por dia e quando o &#8216;cutting&#8217; [termo usado para se referir \u00e0 hora em que os atletas iniciam o d\u00e9ficit cal\u00f3rico] come\u00e7ou, passei a fazer uma hora. Nessa prepara\u00e7\u00e3o, chegou um ponto em que eu fazia duas horas di\u00e1rias&#8221;.<\/p>\n<p>Apesar do sofrimento que o d\u00e9ficit cal\u00f3rico extremo causa, nem todo momento da prepara\u00e7\u00e3o \u00e9 assim. No in\u00edcio de 2025, a fisiculturista passou por um per\u00edodo que caracterizou como um &#8220;micro-off&#8221;, onde ela p\u00f4de comer maiores quantidades visando a constru\u00e7\u00e3o de massa muscular.<\/p>\n<p>Segundo a pr\u00f3pria atleta <a href=\"https:\/\/www1.folha.uol.com.br\/blogs\/musculo\/2025\/10\/olympia-2025-titulo-da-categoria-bikini-fica-com-maureen-blanquisco.shtml\" rel=\"\" target=\"\">Bikini<\/a>, seu corpo precisa de um &#8220;off season&#8221;. Ao falar sobre o retorno que recebeu dos \u00e1rbitros da WNBF e da NPC (National Physique Committee), federa\u00e7\u00f5es pelas quais ela competiu na temporada passada, Liane \u00e9 direta: &#8220;Eu preciso fazer um &#8216;off&#8217;. Na WNBF, o &#8216;feedback&#8217; foi de que eu n\u00e3o devo mudar nada. J\u00e1 na NPC, me disseram que faltou volume -o que era esperado, j\u00e1 que eu era uma competidora natural numa federa\u00e7\u00e3o que n\u00e3o \u00e9 testada. Mas elogiaram muito a minha linha&#8221;.<\/p>\n<p>Para a temporada de 2026, os planos de Liane se baseiam em competir em ao menos um dos campeonatos anunciados no ano passado pela Musclecontest, maior promotora de eventos do fisiculturismo brasileiro. Segundo a empresa, <a href=\"https:\/\/www1.folha.uol.com.br\/blogs\/musculo\/2026\/01\/fisiculturismo-brasileiro-ganhara-quatro-campeonatos-para-naturais-em-2026.shtml\" rel=\"\" target=\"\">o calend\u00e1rio da NPC contar\u00e1 com quatro shows testados neste ano<\/a>.<\/p>\n<\/p><\/div>\n<div>\n<p class=\"c-context__content\">&#13;<br \/>\n    <strong>LINK PRESENTE:<\/strong> Gostou deste texto? Assinante pode liberar sete acessos gratuitos de qualquer link por dia. Basta clicar no F azul abaixo.&#13;\n  <\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www1.folha.uol.com.br\/blogs\/musculo\/2026\/01\/duas-horas-de-cardio-e-800-calorias-por-dia-a-preparacao-de-uma-fisiculturista-natural.shtml\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Participar de um campeonato de fisiculturismo exige uma prepara\u00e7\u00e3o \u00e1rdua, com treinos de muscula\u00e7\u00e3o intensos, horas de exerc\u00edcios aer\u00f3bicos e dietas restritivas. Para um atleta que n\u00e3o utiliza horm\u00f4nios esteroides anabolizantes (EAs), essa fase pode ser ainda mais delicada. Liane Barbosa Cavalcante, 25, nunca fez o uso desse tipo de recurso ergog\u00eanico e compete h\u00e1 [&hellip;]<\/p>\n","protected":false},"author":158,"featured_media":10173,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[270],"tags":[],"class_list":{"0":"post-10172","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-international-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Como \u00e9 a prepara\u00e7\u00e3o de uma fisiculturista natural - 15\/01\/2026 - M\u00fasculo - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=10172\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Como \u00e9 a prepara\u00e7\u00e3o de uma fisiculturista natural - 15\/01\/2026 - M\u00fasculo - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Participar de um campeonato de fisiculturismo exige uma prepara\u00e7\u00e3o \u00e1rdua, com treinos de muscula\u00e7\u00e3o intensos, horas de exerc\u00edcios aer\u00f3bicos e dietas restritivas. 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