Depois de saber como montar sua estratégia de social, você deve estudar cada canal com mais profundidade para descobrir todos os recursos que ele pode oferecer. Vamos listar as principais redes sociais usadas para negócios, com suas características e recursos disponibilizados.
- Facebook:
Independente do segmento da sua empresa atua, ter uma fanpage no Facebook é algo que precisa ser levado em consideração, dado o número de usuários que utiliza a rede todos os dias (a cada 10 brasileiros, 8 tem um perfil).
Além dos diferentes tipos de anúncios, a rede de Mark Zuckerberg oferece diversas métricas para que as empresas possam conhecer melhor seu público e aumentar engajamento e conversão, como os botões de “realizar uma ação”, avaliações de usuários que se tornam estrelas para a empresa, check-in, além da possibilidade de criar abas específicas para eventos, news, promoções, dentre outros.
A comunicação aqui pode ser mais leve, incluindo o uso de gifs e memes, lembrando sempre, do seu público-alvo.
- Instagram:
Recentemente adquirido pelo Facebook, o Instagram evoluiu muito nos últimos meses para atender melhor empresas que buscam presença na rede. Além das hashtags, que podem ajudar com que seu negócio seja encontrado por novos consumidores, a rede também liberou o cadastro de múltiplas contas que ajudam quem tem e/ou cuida do gerenciamento de mais de uma empresa.
Pequenas e médias marcas do mercado de moda, cosméticos e fitness vem usando a rede e potencializando as vendas, que são concluídas através de direct message ou redirecionadas para WhatsApp.
Agora também já é possível criar anúncios pelo Facebook para engajamento e cliques no site. Alguns especialistas sugerem que em breve a rede libere links clicáveis dentro de cada post e quem sabe até um botão de comprar.
- Twitter:
Além de fazerem amigos e falarem sobre o que estão fazendo, as pessoas estão no Twitter para discutir sobre os mais diversos assuntos. As hashtags e os Moments (novo recurso lançado pela rede) são recursos que ajudam muitas marcas a entenderem quais temas mais falados e como podem fazer parte de determinada discussão. Além do RT (Retweet – semelhante ao compartilhar do Facebook), Curtir e Reply (comentar), os usuários também podem interagir com a marca via DM (Direct Message).
- Periscope:
É uma das redes sociais mais novas a ser lançado e rapidamente se tornou o queridinho dos usuários de Iphone e Android. Pra quem não conhece, o Periscope permite transmissões ao vivo via WI-Fi e 3G para compartilhar qualquer tipo de conteúdo com seus seguidores. Além de permitir com que você veja transmissões de todo o mundo, a rede também está integrada com o twitter, possibilitando com que o usuário siga no Periscope os mesmos amigos que possui no twitter, além de postar na sua timeline quando um novo streaming começa.
Algumas marcas usam bastante a rede para o “how to”, ou seja, ensinar como usar seus produtos e serviços no dia a dia.
- Snapchat:
Considerada a rede mais utilizada por jovens entre 18 a 24 anos, o Snapchat é um dos grandes concorrentes do Periscope. Além de permitir o compartilhamento de vídeos ao vivo por 10 segundos, a rede também oferece a opção de fotos nas quais é possível adicionar legenda, emoticons e frases pré-programadas. O diferencial está que as mensagem se “auto destroem” podendo ser vistas entre 3 e 10 segundos (quando enviadas por mensagem direta) ou até 24h (quando postadas na ‘história’ do usuário). Assim como o Periscope, algumas marcas usam o aplicativo para o “how to” e também aproveitam blogueiras e celebridades para ajudar na divulgação dos seus produtos e serviços.
- Youtube:
A rede apresentou um crescimento exponencial nos últimos anos, através dos youtubers, pessoas que começaram a produzir conteúdo diretamente para a rede. Além de também poder trabalhar com vídeos que ensinam passo a passo do uso de produtos e serviços, muitas empresas vem usando o Youtube como plataforma de publicidade, seja através dos anúncios de vídeo ou através de patrocínio de algumas celebridades da rede que trabalham com temas diversos como humor, turismo, maquiagens, fitness, dentre outros.
- Foursquare/Swarm:
O Foursquare se dividiu em mais um aplicativo, originando o Swarm. Essa segunda rede é mais voltada para check-ins e contato com amigos, já o foursquare ficou responsável pela “descoberta” de locais, recomendando ao usuário estabelecimentos mais votados e avaliados por outros clientes.
Essa rede deve ser bastante usada (e monitorada) por empresas com loja própria. Seja no mercado de moda, gastronomia ou serviços (como hóteis e turismo, por exemplo), é importante estar presente com um perfil atualizado, com fotos, horário de funcionamento, telefone e endereço. Uma boa dica para estimular seus clientes a participarem do aplicativo e melhorar sua nota, é oferecer descontos exclusivos para quem realizar avaliações e check-ins.
Show! Sucinto e objetivo. Gostei. 🙂
Oi Leo, que bom que gostou 🙂
Esperamos vê-lo por aqui sempre!
If you are inclined to exercise first thing in the morning, not having something
before a exercise means you are in a fairly fasted state—since the last meal you had was most likely dinner
the night earlier than. For some, this can negatively impression your output and endurance, for others, they haven’t any concern. Nonetheless, some analysis
indicates pre-workout meals may also assist curve some muscle harm by supplying extra protein (64).
In Accordance to analysis the candy spot for focusing on development
could lie somewhere in the vary of 60 to 85% of max effort, and roughly eight to 12 reps
per set (31,32,33,34). Because this is primarily based on a percent of effort, the
amount of weight can look drastically totally different from one
particular person to the subsequent.
Lennon continues to explain that whereas training is the driver to build muscle, diet shall be supportive of
that course of. In order to gain muscle at a fee that is as quick as potential for you individually, the primary dietary adjustments to contemplate will
be energy and protein. In addition, creatine might enhance the number of satellite cells in your muscles.5
They are small cells inside the skeletal muscular tissues
of the human body that are usually dormant.
When woken up via physical activity like weight coaching, they fuse with present muscle fibers, growing
the size and energy of the muscle. If you only eat plant-based foods, rising your general protein intake by 25%
is a good idea. That method, you get as many essential amino acids
(the ones you must provide to construct muscle) as
someone who eats animal proteins. Combining compound lifts and
isolation movements in your weight coaching routine doubtless offers
you the best outcomes, however the core lifts are your bread-and-butter exercises to build muscle quick.
However again to the main causes, a fast metabolism simply means you burn by way of energy from
meals at a faster fee than somebody with a slower metabolism.
As A Outcome Of as I’ve mentioned in my past articles (e.g.
here), the important thing to forcing your muscle tissue
to grow has to do with progressive overload. And carry more weight
over time such that they can gradually recover
bigger and stronger in response to its elevated calls for.
Offering the physique with what it could put to use
throughout these windows facilitates optimum progress and retains body fat ranges down.
The fundamentals of our lean-mass meal plan sum
up what you’ve simply realized. As far as portion measurement goes,
the diet delivers a roughly equal quantity of protein and carbs for most meals.
You’ll eat six occasions per day to provide your body with important nutrients, particularly aminos, for driving muscle progress, and
meal timing focuses round exercises and time of day. On coaching
days, you get to eat more carbs total (almost 2.5g per pound of
bodyweight) and your post-workout meal is loaded with them—the meal plan on web page three consists of
177g of carbs after coaching.
Whereas many may abstain from eating bread for his
or her weight reduction targets, it’s a fantastic supply of carbohydrates and calories to bolster your lunch field.
Nevertheless, listed under are 10 meals that would contribute to your calorie surplus, which
are easy to digest, don’t fill you up too much, are high in calories and, extra importantly, pleasant.
In Accordance to Lennon, if muscle achieve is your aim,
it is essential to prioritise slow progress. ‘There are a selection of
explanation why someone could wish/need to gain weight,’ says Lennon. Nonetheless, right here I will presume that
somebody needs to achieve weight in order to “bulk up”, both for aesthetic reasons or for sports performance.
In such a case, the need to gain weight is primarily to gain muscle
mass specifically. Purpose for 7–9 hours of sleep to maintain your muscle-building mission on monitor.
The rest of this post goes to be your complete training information for
gaining muscle mass without getting any fat. When making an attempt to
build muscle and gain strength, eating a balanced diet with plenty of nutritious, high-protein meals
is crucial. Consultants suggest pairing a high-protein diet with power training, which is considered the
best method to change physique composition and achieve muscle.
Whereas growing protein intake is essential for muscle protein synthesis and overall muscle well
being, other factors are additionally concerned in muscle
progress. Studies show that supplementing with protein powders, similar
to whey or pea protein, can improve strength, stimulate muscle development, and pace muscle
restore after exercise. He additionally suggests reorienting your
routine towards primary compound lifts and lowering volume, permitting extra time for correct recovery—as we’ve carried
out within the pattern “FLEX Mass Blast” workout.
This can also be why energy coaching and CrossFit fashion workouts lead to muscle size growth more than running or swimming.
Tempeh is made from fermented soybeans and is an entire plant
based protein. Delivering 19 grams of protein and
193 energy per a hundred grams, it is an efficient addition to vegan and vegetarian weight acquire diets.
Its an excellent product, retains you full nice meal replacement, tastes good too.
Develop this type of mental focus and every workout would
be the finest workout of your life. Use a heavy weight and give attention to the eccentric with a 3
second lower of the rep. Focus on totally stretching and elongating the lats during this
unfavorable portion of the rep. That Is because you’ll be making use of somewhat identified technique called Devil
Units. Dr. O’Connor has over 20 years of experience treating men and
women with a history of anabolic steroid, SARM, and PED use.
He has been a board-certified MD since 2005 and
offers steering on hurt reduction methodologies.
You should also avoid lifting more weight than you presumably can deal with, as this will likely result in harm.
Another factor to note is that in my private expertise and
in my evaluate of the literature, I observed there is lots of individual variation when it comes to the
best exercises for the chest. For example, anatomical variations like how far down your pecs insert in your humerus can decide if things like bench press are an excellent choice for you or not.
So though outcomes from studies will apply to most individuals, they don’t account for each particular person. You want to
lean your higher body barely over the bar and convey your legs ahead under the bar as you descend to remain balanced.
And then using your decrease chest and triceps, push back up and
attempt to maintain your elbows from flaring out too
much. And make sure the bar doesn’t drag against your body throughout the motion.
Whether Or Not you’re a gym newbie or a seasoned lifter, these insights
will turbocharge your routine and catapult your results.
Overtraining is brought on by excessive exercise without adequate rest (44).
Having a partner to coach with offers you accountability to by no means miss a exercise and
will help inspire you in the fitness center. This will help you
lift extra weight and push yourself harder. Research even present that a workout
partner may help double exercise performance (37, 38).
Fat is a helpful addition to higher calorie diets because it is the most energy-dense macro – offering greater than twice as many calories per gram as the other
macros. This also implies that fats offers calories for less volume of food, which may also profit those who have a hard time
consuming sufficient healthy meals in a bulking food regimen. Excess protein is needed to support muscle protein synthesis.
Right Here is the breakdown of frequent muscle acquire supplements and what the analysis supports.
Carb biking is a reasonably new concept that has limited however
promising research. Merely put, carbohydrate biking is the act of timing
your carbs around the days and hours your physique needs them most.
This nutrient timing strategy is thought to raised help training and restoration and optimize your vitamin intake (68,69).
There are two major drawbacks to utilizing a mass gainer powder, based
on Fleming. ‘The first is that when you’re not being calculated with your energy intake, mass gainers
can simply take you way over your calorie goal and cause fats storage.
So only embrace one if you wrestle to meet
your energy demands often and require enough calories equal to a major meal.
Per 100g serving, it contains 388 energy, 50g of carbohydrates and 6.2g of fats – perfect for a weight gain programme the place you
don’t want to retailer too much excess physique fat. Assuming 2 minutes of rest between sets and 1 minute transition time between workouts, the entire exercise might be accomplished and help you build
muscle fast in as little as 30 minutes. If your goal is to build muscle and reduce
fat, consultants suggest a coaching protocol of no less than two days
of resistance training per week. Then in relation to mealtime, you must look forward to eating which
is very important for staying on observe in your weight acquire journey.
However, hypertrophy training also helps bodybuilders achieve strength.
As such, you presumably can concentrate on strength training and nonetheless obtain your weight reduction targets.
Some individuals counsel hypertrophy coaching is better for weight loss because you carry out more repetitions, which could burn more calories.
Most mass gainers additionally add in some flavoring, plus nutritional vitamins and minerals as well.
Assuming you’re performing 3 working units per
exercise, limit your complete combined compound and isolation movement workouts to 5–7 actions per exercise.
Moreover, isolation actions are typically simpler to carry out when you’re fatigued,
as you’re not stabilizing your whole body. This might allow you a number of additional focused units on the end of a workout when you’re otherwise too
exhausted to do another compound exercise. Compound and isolation actions may be equally effective at leading
to muscle hypertrophy when it comes to the best train sort for
muscle building. Constructing muscle requires your physique to deposit extra protein molecules into your muscles than it removes.
Resistance training with weights and ensuring correct nutrition are the primary means for undertaking this goal.
Not Like fat loss, where you can’t spot cut back in relation to hypertrophy training, it is attainable to identify train and goal solely certain muscular tissues.
Many meta-analyses have found periodized resistance coaching to be more effective for increasing muscular
energy than non-periodized resistance coaching (43).
If you don’t have access to heavy weight, this is a superb software to
utilize. Casein is a form of protein that’s beneficial to gaining muscle.
As A End Result Of it’s an animal protein, it has all the important amino acids, including high amounts of leucine which initiate protein synthesis (15, 16).
Protein is the constructing block of muscle, and you should devour an sufficient quantity of it to
maximize muscle growth and assist recovery. The all-in-one mass gainer for
excessive size, energy and strength increases.
Nevertheless, one of the best-tasting mass gainers shakes I’ve taken for an extended
period of time. Dymatize says this supplement is ideal for
“hard gainers,” which describes people who do not have the metabolism or the time to build main muscle mass.
This chocolate-flavored product might enchantment to people wanting to achieve weight and add essential vitamins and
minerals to their food regimen. The protein-to-carbohydrate
ratio is 1 to 5, so it could not swimsuit people who want extra protein and fewer
energy. Right Here, we provide the best exercises to add to your forearm exercises to not solely construct massive forearms but additionally increase your
grip power. For all these workout routines, attempt
adding chalk for additional activation. By the time you move on to your 4th
train, your deltoids are already going to be firing on account of deadlifts and bench presses.
Whereas many people are specialists at gaining weight by accident, what about intentional and wholesome weight gain? At first, it might sound easy,
however promoting muscle development can be tricky for lots of people.
It requires an optimal steadiness of food plan, coaching, rest,
and consideration of a variety of individual factors. You’ll get most
of your carbohydrates early within the day (up
to simply about 100g at breakfast), while your later
meals are mostly protein. This provides your body the amino acids it requires
and negates the carbs it doesn’t essentially want at this time of day.
Since insulin sensitivity tends to be lower later in the day, avoiding carbs helps prevent fat gain.
Staying diligent in monitoring progress permits for informed decisions to maximize mass gainer benefits.
There’s no magic muscle formula that may get you instant positive aspects.
However if you set realistic targets and stick to them, the outcomes will come.
A analysis review discovered that sleep is significant for athletic efficiency
and restoration. A crucial muscle-building hormone is released during deep sleep.
As that’s all an excellent indication you’re doing every
thing appropriately and efficiently putting on muscle mass.
With every 1272 calories you will also get 30 grams of protein which is the beneficial quantity for athletes wanting
to increase muscle mass. This mass gainer helps to
complement your food consumption by supplying you with a massive 1272 calories per
serving in an easy-to-drink delicious shake.
Whether Or Not you would possibly be on the lookout for a mass gainer extra in the fashion of
a meal substitute shake or a mass gainer in a more pure and minimalist fashion, you’ll find what you’re on the
lookout for in our rankings. Without exercise, the carbs in a mass gainer will
also hit your liver pretty exhausting, which may raise
your risk of metabolic illness. Girls looking to bulk up ought to opt for extra protein and
fewer carbs, as a result of they don’t have the testosterone ranges to keep fat oxidation high during
a bulking phase. BSN True-Mass does an excellent job of delivering calories and not utilizing a
carbohydrate overload, making it our recommended decide for women.
Clear Labs Mass Gainer is a clear source of all three main macronutrients, derived from nice sources
like whey protein and coconut milk powder.
Some products embody digestive enzymes or probiotics to assist scale back bloating
and improve digestion. Isolation workouts are a great way to construct one muscle group
at a time. An isolation routine can also appropriate muscle weak spot and increase your balance.
And be trustworthy with yourself about where you’re at and the place you aspire to be.
However, there are some primary vitamin concepts
you want to remember of for gaining size with out gaining physique fat.
Here’s the factor, and you’ll learn this
in nearly very diet publish on my web site, there is no one-size-fits-all diet.
We’re all totally different and what works nice for
one bodybuilder may not work so properly for one more.
References:
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