{"id":18048,"date":"2024-01-02T16:08:18","date_gmt":"2024-01-02T16:08:18","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18048"},"modified":"2024-01-02T16:08:20","modified_gmt":"2024-01-02T16:08:20","slug":"fit-lean-a-simple-guide-to-losing-fat-and-gaining-muscle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/it\/fit-lean-a-simple-guide-to-losing-fat-and-gaining-muscle\/","title":{"rendered":"Fit &#038; Lean: A Simple Guide to Losing Fat and Gaining Muscle!"},"content":{"rendered":"<p>Una composizione corporea equilibrata \u00e8 fondamentale per il benessere generale, rappresentando un sano mix di muscoli, grasso e tessuti. Riduce il rischio di malattie, aumenta l&#8217;energia e supporta un&#8217;immagine corporea positiva. Raggiungere questo equilibrio attraverso l&#8217;esercizio fisico e una dieta equilibrata \u00e8 la chiave per una vita pi\u00f9 lunga, pi\u00f9 felice e pi\u00f9 attiva.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/mffblog.myfitfuel.in\/wp-content\/uploads\/2016\/04\/mff-collage-2.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Debunking Myths for Success:<\/strong> Clearing misconceptions about weight loss and muscle gain is crucial for effective and sustainable results.<\/li><li><strong>Avoiding Extreme Calorie Restriction:<\/strong> Dispelling the myth that extreme calorie restriction is the best way to lose weight prevents muscle loss and supports metabolic health.<\/li><li><strong>Balanced Protein Consumption:<\/strong> Debunking the notion that excessive protein alone builds muscles promotes a balanced approach.<\/li><li><strong>Realistic Goals and Patience:<\/strong> Understanding the importance of consistent, realistic goals and patience encourages long-term success.<\/li><li><strong>Empowering with Accurate Information:<\/strong> Accurate information empowers individuals to adopt healthier, evidence-based practices for lasting fitness and well-being.<\/li><\/ul> <h3 class=\"wp-block-heading\"><strong>Perch\u00e9 \u00e8 importante stabilire obiettivi realistici?<\/strong><\/h3> <p>Gli obiettivi realistici sono fondamentali per la motivazione e il progresso sostenuto. Si allineano con le abilit\u00e0, prevenendo la frustrazione e aumentando la fiducia. I traguardi raggiungibili favoriscono l&#8217;impegno, prevengono il burnout e consentono l&#8217;adattabilit\u00e0 per il successo a lungo termine.<\/p> <h2 class=\"wp-block-heading\"><strong>Comprendere la scienza alla base della perdita di grasso e dell&#8217;aumento muscolare<\/strong><\/h2> <h3 class=\"wp-block-heading\">Perdita di grasso<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-02\/56ogosmg_weight-loss-_625x300_08_February_20.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Energy Balance for Fat Loss:<\/strong> Burning more calories than consumed leads to fat reduction.<\/li><li><strong>Basal Metabolic Rate (BMR):<\/strong> BMR influences resting energy expenditure, impacting fat loss.<\/li><li><strong>Diet Composition:<\/strong> Higher protein intake preserves muscle mass, aiding in fat loss.<\/li><li><strong>Exercise Importance:<\/strong> Both aerobic and resistance training increase calorie expenditure, supporting fat loss.<\/li><li><strong>Influential Factors:<\/strong> Hormones, genetics, sleep, and stress management impact fat storage and metabolism.<\/li><li><strong>Sustainable Lifestyle Changes:<\/strong> Effective fat loss involves maintaining a caloric deficit, healthy eating, and regular exercise.<\/li><\/ul> <h3 class=\"wp-block-heading\">Guadagno muscolare<\/h3> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2024\/01\/lean-bulking-1024x576.jpg\" alt=\"\" class=\"wp-image-18057\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking-1024x576.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking-300x169.jpg 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking-768x432.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking-1536x864.jpg 1536w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <ul class=\"wp-block-list\"><li><strong>Muscle Gain Process:<\/strong><ul><li>Resistance training induces muscle fiber damage.<\/li><li>Repair and growth occur through protein synthesis.<\/li><li>Adequate protein consumption provides essential amino acids.<\/li><\/ul><\/li><li><strong>Influential Factors:<\/strong><ul><li>Hormones like testosterone and growth hormone influence muscle growth.<\/li><li>A slight caloric surplus is needed to support muscle gain.<\/li><\/ul><\/li><li><strong>Essentials for Muscle Gain:<\/strong><ul><li>Adequate calories and nutrition.<\/li><li>Sufficient sleep and recovery for muscle repair and growth.<\/li><\/ul><\/li><li><strong>Crucial Factors for Success:<\/strong><ul><li>Consistency in training.<\/li><li>Progressive overload by increasing resistance over time.<\/li><\/ul><\/li><li><strong>Individual Impact:<\/strong><ul><li>Genetics play a role.<\/li><li>Tailored workout and diet plans maximize results.<\/li><\/ul><\/li><\/ul> <h2 class=\"wp-block-heading\"><strong>Creare il giusto piano nutrizionale<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthkart.com\/connect\/wp-content\/uploads\/2016\/04\/Banner-2021-04-09T155601.025.jpg\" alt=\"\"\/><\/figure> <p>Creare il giusto piano nutrizionale per la perdita di grasso e l&#8217;aumento muscolare \u00e8 fondamentale in quanto ottimizza l&#8217;assunzione di nutrienti, supporta gli obiettivi metabolici e garantisce progressi sostenibili, massimizzando in ultima analisi l&#8217;efficacia degli sforzi di fitness negli individui.<\/p> <ol class=\"wp-block-list\"><li><strong>Determining Daily Caloric Needs:<\/strong><ul><li>Calculate BMR and TDEE using online calculators.<\/li><li>Create a caloric deficit of 250-500 calories for fat loss.<\/li><li>Consume 250-500 calories surplus for muscle gain.<\/li><li>Prioritize protein intake and adjust based on progress.<\/li><\/ul><\/li><li><strong>Importance of Protein:<\/strong><ul><li>Crucial for fat loss and muscle gain.<\/li><li>Promotes satiety and preserves lean muscle mass in fat loss.<\/li><li>Supplies essential amino acids for muscle repair and growth in muscle gain.<\/li><li>Calculate protein intake based on body weight, adjusting within recommended ranges.<\/li><\/ul><\/li><li><strong>Managing Carbohydrates and Fats:<\/strong><ul><li>Moderate carbohydrate intake for fat loss, focusing on complex sources.<\/li><li>Include healthy fats for hormonal balance.<\/li><li>Slightly increase carbohydrates for muscle gain, supporting energy and recovery.<\/li><li>Customize macronutrient ratios based on individual needs for balanced nutrition.<\/li><\/ul><\/li><li><strong>Meal Timing and Frequency:<\/strong><ul><li>For fat loss, consider smaller, frequent meals to control hunger.<\/li><li>Prioritize protein around workouts for muscle preservation.<\/li><li>For muscle gain, focus on higher meal frequency to optimize muscle protein synthesis.<\/li><li>Choose timing and frequency based on consistency and individual preferences.<\/li><\/ul><\/li><\/ol> <h3 class=\"wp-block-heading\"><strong>Sommario<\/strong><\/h3> <ol class=\"wp-block-list\"><li><strong>Determine Caloric Needs:<\/strong><ul><li>Calculate BMR and TDEE for daily caloric needs.<\/li><li>Create a deficit for fat loss or a surplus for muscle gain.<\/li><\/ul><\/li><li><strong>Prioritize Protein:<\/strong><ul><li>Ensure sufficient protein intake for muscle preservation and growth.<\/li><li>Adjust protein levels based on individual needs and progress.<\/li><\/ul><\/li><li><strong>Manage Carbs and Fats:<\/strong><ul><li>Moderate carbs for stable energy (fat loss) or increased energy (muscle gain).<\/li><li>Include healthy fats for hormonal balance and overall health.<\/li><\/ul><\/li><li><strong>Customize Meal Timing:<\/strong><ul><li>Control hunger with smaller, frequent meals (fat loss).<\/li><li>Optimize muscle protein synthesis with a higher meal frequency (muscle gain).<\/li><li>Adapt timing based on personal preferences and goals.<\/li><\/ul><\/li><\/ol> <h2 class=\"wp-block-heading\"><strong>Pianificazione degli allenamenti<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/LkvVTHrYmmM\/sddefault.jpg\" alt=\"\"\/><\/figure> <p>Allenamenti efficaci sono fondamentali per la perdita di grasso e l&#8217;aumento muscolare. La pianificazione garantisce coerenza ed esercizi mirati, ottimizzando l&#8217;allenamento per obiettivi di composizione corporea di successo.<\/p> <ol class=\"wp-block-list\"><li><strong>Resistance Training:<\/strong><ul><li>Builds and repairs muscle tissue.<\/li><li>Increases resting metabolic rate for fat loss.<\/li><li>Consumes energy, aiding in fat reduction.<\/li><li>Essential for simultaneous muscle growth and fat loss.<\/li><\/ul><\/li><li><strong>Cardiovascular Exercises:<\/strong><ul><li>Promote calorie expenditure for fat loss.<\/li><li>Enhance metabolic efficiency for fat burning.<\/li><li>Improve cardiovascular fitness.<\/li><li>Complement resistance training for balanced results.<\/li><\/ul><\/li><li><strong>Rest and Recovery:<\/strong><ul><li>Allow muscles to repair and grow.<\/li><li>Prevent overtraining and reduce injury risk.<\/li><li>Regulate hormones for fat storage and muscle synthesis.<\/li><li>Adequate sleep and rest days are essential for optimal results.<\/li><\/ul><\/li><\/ol> <h3 class=\"wp-block-heading\"><strong>Sommario<\/strong><\/h3> <p>Pianifica bene i tuoi allenamenti per rimanere coerente e mirare agli esercizi giusti. Per la perdita di grasso e l&#8217;aumento muscolare, includi l&#8217;allenamento di resistenza per costruire muscoli e aumentare il metabolismo. Gli esercizi cardio aiutano a bruciare calorie e a migliorare la forma fisica generale. Non dimenticare l&#8217;importanza del riposo e del recupero per la riparazione muscolare e l&#8217;equilibrio ormonale. Un approccio equilibrato, che combina resistenza e cardio, insieme a un riposo adeguato, \u00e8 la chiave per raggiungere i tuoi obiettivi di fitness.<\/p> <h2 class=\"wp-block-heading\"><strong>Evita queste insidie per raggiungere il tuo obiettivo<\/strong><\/h2> <p>Le insidie comuni da evitare nella perdita di grasso e nell&#8217;aumento muscolare includono:<\/p> <ol class=\"wp-block-list\"><li><strong>Extreme Dieting<\/strong>: Drastic calorie restriction can lead to muscle loss and a slowed metabolism, making long-term fat loss harder.<\/li><li><strong>Neglecting Protein<\/strong>: Inadequate protein intake can hinder muscle growth and recovery. Aim for a balanced protein-rich diet.<\/li><li><strong>Overtraining<\/strong>: Excessive exercise without proper rest can lead to burnout, injuries, and hinder muscle recovery.<\/li><li><strong>Inconsistent Routine<\/strong>: Skipping workouts or inconsistency in nutrition makes it difficult to see progress.<\/li><li><strong>Ignoring Strength Training<\/strong>: Focusing only on cardio and neglecting resistance training can hinder muscle gain.<\/li><li><strong>Lack of Sleep<\/strong>: Poor sleep can disrupt hormonal balance, affecting both fat loss and muscle growth.<\/li><li><strong>Not Tracking Progress<\/strong>: Without monitoring, it\u2019s hard to adjust your approach for optimal results.<\/li><li><strong>Stress and Inadequate Recovery<\/strong>: High stress levels can hinder fat loss and muscle recovery. Prioritize stress management and rest.<\/li><li><strong>Relying on Supplements<\/strong>: Supplements should complement, not replace, a balanced diet and exercise routine.<\/li><li><strong>Setting Unrealistic Goals<\/strong>: Expecting rapid changes can lead to frustration and unsustainable practices. Set achievable, gradual goals.<\/li><\/ol> <p>Evitare queste insidie e adottare un approccio equilibrato e sostenibile \u00e8 la chiave per il successo della perdita di grasso e dell&#8217;aumento muscolare.<\/p> <h2 class=\"wp-block-heading\"><strong>Suggerimento<\/strong><\/h2> <p>Il tuo fabbisogno proteico giornaliero pu\u00f2 essere facilmente soddisfatto aggiungendo i 2 principali gruppi di alimenti che contribuiscono alle proteine. Carne magra e pollame, pesce, uova, tofu, noci e semi e legumi\/fagioli insieme. Il secondo \u00e8 il gruppo latte, yogurt, formaggio e\/o alternative (per lo pi\u00f9 a ridotto contenuto di grassi). Come parte di una dieta sana, si consiglia di consumare particolari porzioni al giorno da ciascuno dei 5 gruppi alimentari. Il corpo umano non \u00e8 in grado di immagazzinare proteine ed espeller\u00e0 l&#8217;eccesso, quindi il modo pi\u00f9 efficace per soddisfare il fabbisogno proteico giornaliero \u00e8 mangiarne piccole quantit\u00e0 ad ogni pasto.<\/p> <h2 class=\"wp-block-heading\"><strong>Conclusione<\/strong><\/h2> <ul class=\"wp-block-list\"><li><strong>Holistic Approach<\/strong>: Achieving the dual goals of fat loss and muscle gain requires a holistic approach that encompasses various aspects of your lifestyle.<\/li><li><strong>Dedication and Patience<\/strong>: The journey to fitness demands dedication and patience. Results may not happen overnight, but consistent effort pays off in the long run.<\/li><li><strong>Balanced Diet<\/strong>: A key element is maintaining a balanced diet. Focus on nutrient-dense foods, proper portion control, and staying hydrated to support your body&#8217;s needs.<\/li><li><strong>Structured Workouts<\/strong>: Incorporate a well-designed workout routine that combines cardiovascular exercises, strength training, and flexibility exercises to maximize fat loss and muscle gain.<\/li><li><strong>Proper Sleep<\/strong>: Ensure adequate and quality sleep, as it is crucial for recovery, hormone regulation, and overall well-being.<\/li><li><strong>Stress Management<\/strong>: Manage stress through relaxation techniques, mindfulness, and other stress-reducing activities. High stress levels can hinder progress in achieving fitness goals.<\/li><li><strong>Celebrate Progress<\/strong>: Acknowledge and celebrate your achievements along the way. Whether it&#8217;s a fitness milestone or a positive change in lifestyle habits, recognizing progress is essential for motivation.<\/li><li><strong>Long-Term Health Benefits<\/strong>: Remember that the benefits of embracing a healthy lifestyle extend beyond physical appearance. Improved longevity, reduced risk of chronic diseases, increased energy levels, and enhanced mental clarity contribute to a higher quality of life.<\/li><li><strong>Embrace the Journey<\/strong>: The pursuit of fitness is not just about the destination; it&#8217;s about enjoying the journey. Embrace the challenges, learn from setbacks, and stay committed to long-term well-being.<\/li><li><strong>Feel Better, Look Better<\/strong>: Ultimately, the goal is not just to look better but to feel better. Prioritize your well-being, and your body will reflect the care and effort you invest in it.<\/li><\/ul> <h2 class=\"wp-block-heading\">Domande frequenti (FAQ)<\/h2> <h4 class=\"wp-block-heading\">D: Qual \u00e8 la chiave per perdere grasso e aumentare la massa muscolare contemporaneamente?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Raggiungere un deficit calorico dando priorit\u00e0 all&#8217;assunzione di proteine e all&#8217;allenamento di resistenza.<\/p> <h4 class=\"wp-block-heading\">D: Posso perdere grasso e aumentare la massa muscolare senza cambiare la mia dieta?&nbsp;<\/h4> <p><strong>Ans.<\/strong> La dieta gioca un ruolo cruciale; Devi regolare la tua alimentazione per vedere risultati significativi.<\/p> <h4 class=\"wp-block-heading\">D: Quante proteine dovrei consumare ogni giorno per aumentare la massa muscolare?&nbsp;<\/h4> <p><strong>Ans. <\/strong>Cerca di assumere almeno 1 grammo di proteine per chilo di peso corporeo.<\/p> <h4 class=\"wp-block-heading\">D: Che tipo di esercizi sono i migliori per costruire i muscoli?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Gli esercizi composti come squat, stacchi e panca sono molto efficaci.<\/p> <h4 class=\"wp-block-heading\">D: Il cardio \u00e8 necessario per la perdita di grasso?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Il cardio pu\u00f2 aiutare nella perdita di grasso, ma non \u00e8 l&#8217;unico fattore; La dieta \u00e8 altrettanto importante.<\/p> <h4 class=\"wp-block-heading\">D: Con quale frequenza devo allenarmi per vedere i risultati?<\/h4> <p><strong>Ans.<\/strong> La coerenza conta pi\u00f9 della frequenza; 3-5 giorni di allenamenti strutturati a settimana sono un buon inizio.<\/p> <h4 class=\"wp-block-heading\">D: Posso perdere grasso e aumentare la massa muscolare senza integratori?&nbsp;<\/h4> <p><strong>Ans.<\/strong> S\u00ec, i supplementi sono facoltativi; Concentrati prima sui cibi integrali.<\/p> <h4 class=\"wp-block-heading\">D: \u00c8 possibile mirare alla perdita di grasso in aree specifiche?&nbsp;<\/h4> <p><strong>Ans.<\/strong> La riduzione spot \u00e8 un mito; La perdita di grasso si verifica in tutto il corpo.<\/p> <h4 class=\"wp-block-heading\">D: Quanto \u00e8 importante il sonno nel processo di perdita di grasso e di aumento muscolare?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Un sonno di qualit\u00e0 \u00e8 fondamentale per il recupero e l&#8217;equilibrio ormonale.<\/p> <h4 class=\"wp-block-heading\">D: Posso raggiungere questi obiettivi a qualsiasi et\u00e0?&nbsp;<\/h4> <p><strong>Ans.<\/strong> S\u00ec, le persone di tutte le et\u00e0 possono perdere grasso e aumentare la massa muscolare con il giusto approccio.<\/p> <h3 class=\"wp-block-heading\">D: Cosa devo fare se raggiungo un plateau nei miei progressi?&nbsp;<\/h3> <p>Cambia la tua routine di allenamento, regola la tua dieta o consulta un esperto di fitness.<\/p> <h4 class=\"wp-block-heading\">D: I pasti cheat sono consentiti in questo viaggio?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Le indulgenze occasionali vanno bene, ma non lasciare che facciano deragliare i tuoi progressi complessivi.<\/p> <h4 class=\"wp-block-heading\">D: Qual \u00e8 il ruolo dell&#8217;idratazione nella perdita di grasso e nell&#8217;aumento muscolare?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Rimanere idratati aiuta il metabolismo e le prestazioni; Mira a un&#8217;adeguata assunzione di acqua.<\/p> <h4 class=\"wp-block-heading\">D: Quanto tempo ci vuole per vedere risultati evidenti?&nbsp;<\/h4> <p><strong>Ans.<\/strong> I risultati variano, ma in genere i cambiamenti visibili possono essere visti in poche settimane o pochi mesi.<\/p> <h4 class=\"wp-block-heading\">D: Qual \u00e8 il consiglio pi\u00f9 importante per avere successo in questo viaggio?&nbsp;<\/h4> <p><strong>Ans.<\/strong> La coerenza e la pazienza sono fondamentali; Ricorda che i cambiamenti sostenibili portano a risultati duraturi.<\/p> <h2 class=\"wp-block-heading\"><strong><em>Research Sources<\/em><\/strong><\/h2> <ol class=\"wp-block-list\"><li><em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\" target=\"_blank\">Weight-Loss and Maintenance Strategies<\/a><\/em><\/li><li><em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/building-better-muscle\" target=\"_blank\">Building better muscle<\/a><\/em><\/li><li><em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4523889\/\" target=\"_blank\">Skeletal Muscle Hypertrophy after Aerobic Exercise Training<\/a><\/em><\/li><li><em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\" target=\"_blank\">Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance<\/a><\/em><\/li><\/ol> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>Una composizione corporea equilibrata \u00e8 fondamentale per il benessere generale, rappresentando un sano mix di muscoli, grasso e tessuti. Riduce [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18055,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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