A revista da Syrax

Ficar mais forte começa por compreender.

Guias aprofundados sobre treino, nutrição, sono e recuperação – escritos pelo fundador da Syrax, com respostas claras em vez de mitos.

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Destaque

Graphic: a falling line for body fat and a steady line for muscle mass over several weeks

Nutrição e composição corporal

Lose Fat, Keep Muscle: The Guide to the Right Calorie Deficit

How big your deficit should be, how much protein you need, how to train while dieting – and why the scale lies. The complete guide to losing fat without losing muscle.

15/10/202613 min de leituraEnglish

Novidades na revista

Treino, sono e recuperação – explicados com clareza.

Syrax Magazine

Os grandes guias

O artigo de referência de cada tema – o melhor ponto de partida.

Secção

Treino

Ganho muscular, técnica, planos, resistência, HIIT e mobilidade – como o treino funciona realmente.

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Secção

Nutrição

Calorias, proteína, perda de gordura, suplementos e meal prep – alimentação que combina com o teu treino.

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Secção

Sono e recuperação

Sono, VFC, frequência cardíaca em repouso e regeneração – a parte do progresso que acontece depois do treino.

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Grande guia
Recuperação e VFC
Understanding HRV: What Heart Rate Variability Reveals About Your Recovery
HRV is probably the most valuable metric a wearable can provide – and the most often misunderstood. What it measures, which values are normal, how to measure it properly and how to guide your training with it.
15/10/202613 min de leituraEnglish

Secção

Tecnologia e monitorização

Pulseiras de atividade, wearables e dados de treino – como as medições levam a melhores decisões.

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Temas

Cada tema junta um grande guia a muitos artigos aprofundados.

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Ficar mais forte começa por compreender.

Lose Fat, Keep Muscle: The Guide to the Right Calorie Deficit

Treino, sono e recuperação – explicados com clareza.

Mobility Routine: 10 Minutes a Day for Mobile Joints

LEEK Pulse Pro vs. Apple Watch, Garmin, Whoop and Fitbit: The Big Comparison

Home Workout Without Equipment: The Complete Full-Body Plan

Running for Beginners: 5 Kilometres in 8 Weeks

Bench Press: Technique, Mistakes and Variations for a Stronger Chest

Progressive Overload: The Most Important Principle for Strength and Muscle

Os grandes guias

Mobility Routine: 10 Minutes a Day for Mobile Joints

Home Workout Without Equipment: The Complete Full-Body Plan

HIIT Training: The Complete Guide to High-Intensity Intervals

Understanding HRV: What Heart Rate Variability Reveals About Your Recovery

How to Squat Properly: Technique, Mistakes, Variations

Treino

Mobility Routine: 10 Minutes a Day for Mobile Joints

Home Workout Without Equipment: The Complete Full-Body Plan

Running for Beginners: 5 Kilometres in 8 Weeks

Bench Press: Technique, Mistakes and Variations for a Stronger Chest

Nutrição

Lose Fat, Keep Muscle: The Guide to the Right Calorie Deficit

Creatine: Effects, Dosage and Myths Fact-Checked

Sono e recuperação

Understanding HRV: What Heart Rate Variability Reveals About Your Recovery

Tecnologia e monitorização

LEEK Pulse Pro vs. Apple Watch, Garmin, Whoop and Fitbit: The Big Comparison

LEEK Pulse Pro in Detail: The Fitness Tracker Without a Display or Subscription

Temas

Ficar mais forte começa por compreender.

Lose Fat, Keep Muscle: The Guide to the Right Calorie Deficit

Treino, sono e recuperação – explicados com clareza.

Mobility Routine: 10 Minutes a Day for Mobile Joints

LEEK Pulse Pro vs. Apple Watch, Garmin, Whoop and Fitbit: The Big Comparison

Home Workout Without Equipment: The Complete Full-Body Plan

Running for Beginners: 5 Kilometres in 8 Weeks

Bench Press: Technique, Mistakes and Variations for a Stronger Chest

Progressive Overload: The Most Important Principle for Strength and Muscle

Os grandes guias

Mobility Routine: 10 Minutes a Day for Mobile Joints

Home Workout Without Equipment: The Complete Full-Body Plan

HIIT Training: The Complete Guide to High-Intensity Intervals

Understanding HRV: What Heart Rate Variability Reveals About Your Recovery

How to Squat Properly: Technique, Mistakes, Variations

Treino

Mobility Routine: 10 Minutes a Day for Mobile Joints

Home Workout Without Equipment: The Complete Full-Body Plan

Running for Beginners: 5 Kilometres in 8 Weeks

Bench Press: Technique, Mistakes and Variations for a Stronger Chest

Nutrição

Lose Fat, Keep Muscle: The Guide to the Right Calorie Deficit

Creatine: Effects, Dosage and Myths Fact-Checked

Sono e recuperação

Understanding HRV: What Heart Rate Variability Reveals About Your Recovery

Tecnologia e monitorização

LEEK Pulse Pro vs. Apple Watch, Garmin, Whoop and Fitbit: The Big Comparison

LEEK Pulse Pro in Detail: The Fitness Tracker Without a Display or Subscription

Temas

O essencial, uma vez por semana.