BODYBUILDING AND SPORTS TRAINING WITH ROBERTO BARROS

I want to make it very clear that I wrote this book as a great memory, an example of a great athlete and a reminder that what makes a man more complete in his life can be his way of perfecting himself in a metaphysics of living and training and taking care of His life is about a great capacity and willpower to overcome all the obstacles we encounter in our lives and become a perfect champion and I want to thank everyone for this formidable book that I have written since I was a teenager until today.

For a long time I was a great champion, training after some time at my aunt Arlinda's house in the little room in the backyard, only in the afternoon and at night with several cement bars made in cans that I constantly lifted after the sailors and bars I made in the backyard. at night and long series of 100 and then basic lifting with 90 KG weight on an iron bar made in the workshop that held two cans of paint on one side and the other of the bar and raised the bar to above the head with the hands wide open at shoulder width with strong hand grips that I gained a lot of strength and energy that a few days later on Saturday I would always run from the main square in front of my aunt's house where I lived to the quarry that ran from 2:00 hours and returned from 5:30 to 6:00 at night very tired and without stopping and then I ran to Bonança and then, finishing, I reached Jaboatão, other days I broke the running and marathon record with great health and willingness to It was a great physical development for me after my adolescence at the age of 35 in 1989 in which I gained the energy and the best physical shape of all my best times in my adolescence I started bodybuilding at the age of 24 in a gym in old city of Vitoria that later became an Olympic champion in sports and gymnastics at home and several marathons that I ran throughout the interior of the forest area from Vitoria de Santo Antão to Jaboatão dos Guararapes that I realized my dream as an amateur marathon runner that strengthened my youth on the most beautiful trials of my entire existence and resistance that for me I believe that we must always build a vital source between our desires like certain trainings for a long or short period of time that have always served as instruments and strengthening our lives until our old ages that perhaps we can say how rich we were and that we will remain well structured until our old ages and that in life we just need a motivation that makes us believe that our health can be made of steel when we persist until the end because it would be the beginning of a new life that would be established from adolescence to old age.

INDEX:

1. Olympic world record.

2. The best food for after training.

3. Training table 1989 to 2024.

4. My distance mileages for marathon races by Roberto Barros

5. Sports and physical education association of Pernambuco Brazil from 1989 to 2024.

6. Human Thought.

7. Acknowledgments.

OLYMPICS WORLD RECORD:

With great love and satisfaction, I want to describe a role that has always been and is part of my life since childhood because I was a great athlete and went through a test of existence and endurance in my career in which I broke the world record. in free swimming on the beach of Casa Caiada in Olinda, 1,000 meters away, I crossed the most dangerous channel on the beach and back until I reached the divisions of the Arrecife towards the bottom of the sea, where

I felt a vast solitude beside me and water in the afternoon seemed to pierce my bones it was so cold and the tide was very high and the sea suddenly smelled of salt and sargassum in which I saw death walking with me everywhere in a depth of 100 meters of water calm in which sharks always walk around and usually attack bathers and surfers in the region.

This for me was like a test of resistance and knowledge of a life that could perhaps be tragic due to a bad event of a shipwreck on the high seas in which I was on this ship and managed to return to shore and that for me was a defense physics of a thought that could perhaps one day happen to me if I were on the high seas, may God save me from such a tragedy. But it's always good to be prepared!

Another adventure was in Vitoria de Santo Antão on a sunny day at 02:00 in the afternoon when it was very windy and it seemed like it wanted to rain and I went running as I always do and I was very willing to do so. The afternoon I ran from Vitoria to Jaboatão of Guararapes without stopping and I arrived there at around 06:30 at night in front of the Jaboatão army, the 14th RI, which rained on me from a distance of 45 kilometers away, which I saw in front of me right at the beginning when I arrived at dark-skinned and very tired, a real danger and hell in a place surrounded by sugarcane fields on the side and another in a completely distant and dangerous BR without many cars in sight passing me where I couldn't stand it anymore and it was already around 6 am: 00 o'clock at night, I was heading towards Jaboatão in a dark BR with the lampposts burnt out and the trucks passed me at high speed loaded with sugarcane and other industries that made me sway from their layer of wind in that was blowing heavily next to the bench on which I was running, getting super tired and thinking that I would never get to Jaboatão because I was so far away and tired that the running became increasingly slower and darker at night that I could no longer support the bones in my leg. so much pain that it felt like I was

running in a circle and making promises with feelings suffocated by the fearful tiredness that hit me with a deep, stomach-like fatigue and with a fulminating desire to drink cold water that I didn't even see and had no stations nearby. but rather just a long solitude that surprised my tense and tired nerves more with Vitoria in the heart of a true marathon runner and hero who would set a world record

for a sudden and long marathon in a captive city in the interior of Pernambuco.

On another adventure at my aunt Arlinda's house, I used to, and still do, do sailor push-ups before taking a shower, which for me serves as therapy for the health and well-being of my body and physical strength. I used to do several sailor push-ups when I arrived. breaking the record with 2,000 thousand push-ups per day with a series of 300 push-ups per minute counted and I managed to maintain very good health and an exemplary physical increase that today I am the best record holder of all time.

On another adventure at my aunt Arlinda's house I also used to and still do pull-ups on an iron pipe suspended over the wall which gave me a lot of strength and a very perfect and healthy development of my back and shoulders that I managed to break the record with 1,000 Pull-ups front and back with series of 100 Bars per minute since for me it is perfect war training and many soldiers do this in the army to maintain the soldiers' good shape with Sailor's Push-ups and Bars which serve as an instrument of war and I like these sports because they give long life, rejuvenation and vigor to the body and all matter that is flexed into the good physical shape of a perfect Olympic athlete.

I love my fitness because it is my life and my Robby!

I want everyone to understand that desire can be a totally profound thing and that this thing has a true feeling for us and that someday it will be well remembered and explored by everyone and by someone

who feels the true value for life and screen and never leaves Back there and may he be a god to everything in our paths that we pacify and fight for the constructive way of living to be happy forever and that someday we can reach somewhere that will always give us more space and a long life and that we will always be strong and younger for our efforts and yes we always learn through life that weakness

is just a space of indisposition and incapacities in life but yes I believe that we will always live with courage and glory instead of the weaknesses that want to occupy our challenges that we learn that life is no joke and we go beyond hard, gross and realistic failure and reach the top of the mountain and the Olympic glory of the most optimistic and heroic gods in life.

We always want to be and are always aware that we are great and eternal heroes and we will never give up our arms in front of an unrealistic life that does not have its true purpose and conscious value for our lives and we will always seek to reach the true and fearless glory in which May life complete us and assure us that we will always overcome all the toughest obstacles in our paths and that we will never bow down before hell and that one day we can all reach the true and real doors of heaven and the entire universe.

I want to first thank God for my health and determination that I build with determination to the most fearless merit of my honor and love for my life and to everyone who tried and failed to complete the challenge of being a perfect and eternal champion.

I have seen many things in my life, with the loss of people due to great fatalities and tragedies due to physical preparation and caution in which human beings cannot defend themselves due to certain circumstances and the harsh reality of life that oppresses and depresses the true defense that a human being has and cannot defend himself and I want to make it very clear that the best defense can be God in you and you with God to adapt to the voracity

created by life and that you always try to walk in the shadows because the best path for a being human would always look for god because when we want to overcome any hard and rigid and fatal obstacle we should look for god and we should know that this god can change your life and when you that he can give it to you because god exists and is within yourself !

When I was swimming and running I always thought about God and felt his sovereign energy within me that gave me courage and strength to achieve a world record in my blessed life.

Thank you all and may my success serve as an intuition in the lives of many athletes and may they remember that capacity and willpower are their best optimism and love for life.

THE BEST FOOD AFTER WORKOUTS:

As the popular saying goes: an empty bag doesn't hold up! And that saying is very true, after all, we all know that food is the fuel that keeps us going. This popular saying has never been so true, especially when it comes to sporting activity and gaining muscle mass. Between dumbbells, protein powder, calorie or nutrient intake, a balanced eating program is often the right tool for progress, especially right after a weight training session. Many people think that when they start working out they should reduce their food consumption, some even go on heavy diets, exposing their health in a tragic way. What

few people know is that practicing sports requires us to consume a good amount of food per day. Of course, the difference is that we will replace some high-calorie foods with more nutritious ones. Because yes, the muscle building process also involves what we eat. That said, we emphasize that it is important to give our body the energy it needs after a weight training session. After all, what would an effective bodybuilding program be without adequate sports nutrition and essential amino acids to stay in shape? In today's article, we bring you all our tips from our super online Personal Trainers to help you eat well after sports!

THE IMPORTANCE OF FOOD FOR PEOPLE WHO WORK OUT:

Let your food be your medicine, Hippocrates Food is the most important thing when it comes to sport.

Protein, amino acids, lipids, carbohydrates, muscle growth also depends on what you eat. Because don't forget: we are what we eat! Whether you want to gain weight, gain muscle mass, lose weight or control your muscle development, a proper diet is essential. Between chicken breast, whole grain bread, oatmeal or cottage cheese, we hear all kinds of things about the nutritional components we should give our body. After sport, an athlete's concern is knowing how to provide the body with the nutrients necessary for the adequate assimilation of the session, so that it is as effective as possible.

Building muscle is not just about eating well and having a snack every two hours, but knowing how to eat in a balanced way, without limiting yourself to a vegetable diet at every meal. Improve your health by hiring a Personal Trainer! It's not just about our stomachs or gym fashion. Pectorals also need optimal energy intake. It is the latter that will give our sporting practice all its meaning, because we will see progress appear quickly after our efforts. It is also our diet that will count at this point, including through the supply of protein, a good basis for developing muscle volume.

What we're trying to say is that weight training alone doesn't do the job, just as food alone doesn't do it either. IT'S about knowing how to combine good sports with correct and essential nutrition. It's as if food were a continuation of training. After a long and heavy weight training session, you need to give your body the nutrients it needs to rebuild itself, to continue working on your muscles. Don't expect that you will gain muscle just by eating leafy or fatty foods. You need to know how to measure things. Proteins are essential in the process of gaining muscle mass. However, we are talking about lean proteins like white meat, for example. Anabolic window, myth or truth? Find out by reading this article here.

ADOPT A HEALTHY DIET AFTER BODYWORKING:

Eating well, what does this phrase mean when talking about sport and a bodybuilding sports diet? Between protein, carbohydrates and macronutrients, the post-bodybuilding diet is a determining factor in the muscle gain or mass gain of any athlete.

Our diet largely determines our progress in terms of bodybuilding. Some even talk about 70% when it comes to the effectiveness of vegetable proteins and other starchy foods for mass gain. By reducing saturated fatty acids, taking into account that a muscle needs to be entertained every day, and saying that vegetables and white meat are our best allies, we can achieve something effective. In fact, there is nothing like a menu and a meal adapted to the sporting activity in question. This is the reason why there is no standard or balanced diet that works equally for everyone, as everything depends on energy expenditure, adipose tissue and even the fat composition of our body. It is important to have professional support when we are seeking results in sport. For example, a Personal Trainer can help us become aware of our body, manage and know which nutrients, which supplements or which carbohydrate intake is ideal to fuel our muscles correctly. Because here, the main idea is to benefit our bodybuilding! As an athlete who is conscious about his health and his body, you have to know how to say goodbye to sweets, refined sugars and fats during a sport session, and eat a healthy diet, based on sweet potatoes, oily fish, whole grains and

other essential fatty acids. But, contrary to popular belief, maintaining a healthy and balanced diet is not that difficult, especially once you get into the habit. You can eat well and maintain a balanced diet worthy of an athlete without having to give up your Sunday barbecue! In fact, speaking of barbecue, protein is the key food in the diet of athletes and bodybuilding professionals. It is

precisely this that we will talk about next. Before that, check out our training tips with an online sports coach.

PROTEIN, THE BASIC FOOD AFTER HEAVY TRAINING:

Anyone who thought that a healthy diet is based only on fruits and vegetables was very mistaken. The carnivores on duty are clapping their hands right now!

There are many nutrients that are useful for muscle growth, protein is certainly one of them for the reasons we will discover! Protein is one of the most important macronutrients in a sports diet aimed at building and expanding muscle. While some consume them with the simple intention of reducing the feeling of hunger, athletes know very well that they play a fundamental role in muscle growth and, therefore, allow you to gain muscle mass faster. A true ally in the practice of bodybuilding, although it is not advisable to consume it in

excess to simply avoid having a health problem due to excessive protein intake. We make this reservation in the sense that some athletes abuse protein intake in order to grow and gain muscle more quickly. However, as we already know, any excess in terms of food consumption is harmful to health, even when it comes to proteins. For the magic to work, we need as varied a diet as possible, and protein is just a support, an extra help to complete bodybuilding. We must remember that most proteins have a high caloric content and, when consumed in excess, can make us gain weight (fat mass)!

In any case, protein, whether vegetable protein or animal protein, is a basic food when we talk about bodybuilding exercises and mass gain, because this micronutrient is an excellent component for our muscles. But, to have a varied and rich diet, ideal when doing bodybuilding, you need to know how to dose it. So, what to eat in parallel after a weight training session? Which foods to prioritize

after bodybuilding? Who doesn't want to have a healthy, beautiful and toned body? Everyone wants to get in shape, be healthy. And, our food is the best way to get there. Fruits, green vegetables, starchy foods, carbohydrates, sometimes we don't know what to eat when we come out of a workout. Developing muscle fibers, improving your physical fitness, and having exuberant muscles is long-term work and a continuous task that starts in training and extends to the plate. You need to pay attention to the foods you eat after each workout. The post-workout meal essentially has 3 main objectives, the so-called “3 R's”: Repair micro injuries (essential to muscle hypertrophy) caused by training in muscle tissue and promote the growth of new muscle proteins that are stronger and more adapted to training; Replenish glycogen reserves depleted during training, as well as fluids and electrolytes lost, mostly through sweating; Restore the body's balance, in order to promote full recovery and improved performance in the following training. So, check out a list of post-workout foods that will contribute positively to your healthy diet:

carbohydrates (banana, white bread, non-whole grain rice or pasta, sweet potatoes, etc.) proteins (dairy products, grilled chicken, beef brisket, turkey, fish, eggs, etc.) antioxidant fruits (red fruits such as strawberries, blueberries, raspberries, etc.) Meal tip for right after training: Chocolate milk + Banana + blackberries Protein shake + blueberries 1 Bread white (50g) + 1 fresh cheese + strawberries Natural yogurt + raspberries Remember that following a Personal Trainer can greatly optimize your training!

TRAINING CHART FROM 2020 TO 2024 TRAINING FOR CHEST SERIES AND WEIGHTS:

STRAIGHT BENCH PRESS

3X8: 80

INCLINE BENCH PRESS

3X8: 70

DECLINED BENCH PRESS

3X8: 70

PULOUVE

3X8: 30

TRAINING FOR ARMS TRICEPS SERIES AND WEIGHTS:

FRENCH TRICEPS

3X8: 35

TESTAL TRICEPS

3X8: 30

TRICEPS ON THE HANDLE

3X8: 50

TRAINING FOR BACK SERIES AND WEIGHTS:

PULL FORWARD

3X8: 80

PULLED FROM BEHIND

3X8: 80

SEATED PUSH

3X8: 70

ROWING WITH ALTERES

3X8: 30

TRAINING FOR ARMS BICEPS SERIES AND WEIGHTS:

DIRECT THREAD

3X8: 47

THREAD WITH CHANGES

3X8: 30

REVERSE THREAD

3X8: 50

THREAD FOR THE HANDLE

3X10: 30

LEG TRAINING SERIES AND WEIGHTS:

SQUAT

3X8: 90

HALF SQUAT

3X8: 90

KICK FROM BEHIND

3X8: 40

FORWARD KICK

3X8: 60

PUSHING SITTING

3X8: 70

CALF (TWINS)

3X10: 80

SHOULDER TRAINING SERIES AND WEIGHTS:

PRESS FORWARD

3X8: 40

PRESS FROM BEHIND

3X8: 40

LIFTED FROM THE FRONT

3X8: 40

WITH CHANGES AHEAD

3X8: 30

WITH ALTERES BEHIND

3X8: 30

Olinda Rosa Lima Gymnastics Academy

Name: Roberto José da Silva Barros. 03/07/2020 to 2024

Address: Rua Professora Leda dos Santos Monteiro Bispo, Rua D1 Nº 12, Ouro Preto COHAB 7º RO. Olinda PE. Phone: 081 85277382

MILEAGE DISTANCES FOR MARATHON RACES BY ROBERTO BARROS:

From Olinda to Recife:

From Olinda - PE

To Janga - Avenida Doutor Cláudio José Gueiros Leite, 4697, Paulista – PE

20 min (8.9 km) via Av. Carlos de Lima Cavalcante and Av. Dr. Cláudio José Gueiros Leite

From Olinda - PE

To Recife – PE

20 min (8.4 km) via Av. Pan Nordestina and Av. Agamenon Magalhães

From Olinda - PE

To Boa Viagem, Recife – PE

48 min (20.0 km) via Av. Gov. Agamenon Magalhães and Av. Engenheiro Domingos Ferreira.

From the Seventh Field Artillery Regiment - Olinda Regime - Avenida Joaquim Nabuco, 1957 - Ouro Preto, Olinda - PE, 53370-280

To Bairro Novo, Olinda – PE

9 min (3.4 km) via Av. Pan Nordestina and Av. Chico Science

From the Seventh Field Artillery Group - 7th GAC - Olinda Regiment, Av. Doutor Joaquim Nabuco, 1957 - Ouro Preto, Olinda - PE, 53370-280

To Ponte do Janga, 26, Av. Dr. Cláudio José Gueiros Leite, 2, Paulista - State of Pernambuco

19 min (8.2 km) via Av. Gov. Carlos de Lima Cavalcante

From the Seventh Field Artillery Group - 7th GAC - Olinda Regiment, Av. Doutor Joaquim Nabuco, 1957 - Ouro Preto, Olinda - PE, 53370-280

To Fortaleza de Nossa Senhora dos Prazeres (Forte de Pau Amarelo), Rua Pasquistão, S/n - Pau Amarelo, Paulista - PE, 53431-165

30 min (13.8 km) via Av. Gov. Carlos de Lima Cavalcante and Av. Dr. Cláudio José Gueiros Leite