Planilha completa para gerar gráficos, cálculo de Taxa Metabólica Basal (TMB), cálculo de macronutrientes, etc.
TODAS AS MEDIDAS SÃO EM CENTÍMETROS! Exemplo:
✅Digite 178 e clique em “Altura”
✅Digite 78 e clique em “Cintura”
✅Digite 37 e clique em “Pescoço”
✅Clique em “=”(igual)
✅Digite 78 e clique em “Cintura”
✅Digite 37 e clique em “Pescoço”
✅Clique em “=”(igual)
Calculadora para Homens:
|
Calculadora para Mulheres:
|
Observações:
✅Todas as medidas devem ser feitas ao acordar;
✅A medida da cintura deve ser feita na altura do umbigo soltando todo o ar, sem necessidade de murchar a barriga, apenas soltar todo ar;
✅A medida do pescoço deve ser feita logo acima do trapézio, tome cuidado para não levar o trapézio em consideração, isso pode aumentar o erro da medida, fazendo com que o seu BF pareça abaixo do que ele realmente é;
✅A medida do Quadril, só é feita para as mulheres, e deve-se levar em consideração a maior medida possível.
Comente abaixo o valor medido para que sirva de histórico e você acompanhe a sua própria evolução.
A planilha utilizada neste vídeo está no final da descrição!
A intenção desse vídeo é mostrar como é simples monitorar seus resultados e ganhar um grande motivador para seu estilo de vida. As planilhas contidas na descrição deste vídeo já calculam seu percentual de gordura, geram gráficos e é tudo gratuito. Meu único objetivo aqui é fornecer uma informação que eu nunca vi em vídeos no youtube.
Obs.: Todos meus resultados são naturais apenas com dieta e treino.
Planilhas para download:
Índice do Vídeo:
- 0:01 – Introdução
- 1:38 – BF tem relação com altura, cintura e pescoço para homens e altura, cintura, pescoço e quadril para mulheres.
- 1:53 – A fórmula que calcula o percentual de gordura (BF)
- 2:54 – Como realizar as medidas
- 3:53 – Utilizando as 3 medidas na planilha
- 4:50 – Utilizando a planilha (passo à passo)
- 5:45 – Fotos comprovando a veracidade da planilha
- 7:50 – Adicionando novas medidas
- 9:00 – Avaliando os gráficos gerados
- 10:40 – Considerações finais
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