Fábio Veras
This is How I Stay Fit and Motivated After 25 Years of Competitive Bodybuilding

Fábio Veras' Stats When We Talked with Him 💪

42 years
104 kg
(230 lbs)
177 cm
We talked with Fábio Veras in October, 2019. Follow Fábio on Instagram, YouTube and Facebook

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👋 Hi! Tell us about yourself and your training

My name is Fábio Veras, 42 and from Brazil. I’ve been working in the fitness industry for more than 25 years now.

I started as a competition bodybuilder and as a personal trainer and now I’m the CEO of Center of Physical Excellence where I manage a team of professionals including medical doctors, nutritionists, physiotherapists and personal trainers.

I’m also an owner of a supplement store in Brazil and I have a very good knowledge about sports nutrition and supplement. I’ve also had the opportunity to become a university teacher in Sports Nutrition and Weightlifting Methodology.

I’m still competing as a bodybuilder and I still manage lots of clients on my online personal trainer service where I use a Smartphone App to create training programs and give online support to clients all over the world.

As a bodybuilder, I keep daily training sessions and I’m proud of being one of the most consistent athletes over here. I have competed in junior, senior and master classes at IFBB.

Instagram, @fabiomveras

Instagram @fabiomveras
A "ditadura do intelecto" do século passado colocava o músculo como a parte mais insignificante do corpo, esquecendo-se completamente de que esse nada mais é do que o "braço" do cérebro.⠀

O músculo como "braço do cérebro" está de tal maneira ligado a ele que é absolutamente impossível um viver sem outro.⠀

Quando nós corremos, caminhamos, pedalamos ou nadamos, numa atividade uniforme, estamos aumentando o número de neurônios e, quando exercemos movimentos de complexa realização, criamos conexões interneurais.⠀

Por esse motivo a atividade física é um elemento primordial para manter o cérebro jovem e ativo e evitar falha de memória, perda de raciocínio, doença de Alzheimer...⠀

Um cérebro mais vigoroso torna-se mais capaz de lidar com os desafios.⠀

"Chegar ao cérebro pelo músculo e ao espírito pelo corpo" (Frase do Nuno Cobra - Preparador Físico do Ayrton Senna)⠀

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⏱ Describe a typical day of training

I like variety in my training so I usually add some advanced techniques like supersets, dropsets, SST, peak contraction, rest pause.

I usually train five to six days a week, at least for one hour and depending on the goal, I’ll be doing some extra aerobic work.

In my 25 years of training, I had the opportunity to experiment almost every work schedule you can think of. I’ve learned a lot from experimentation with me and my clients. I am proud of my mastery in weightlifting. I also had a great opportunity to do strength coaching with the great Charles Poliquin.

I like variety in my training so I usually add some advanced techniques like supersets, dropsets, SST, peak contraction, rest pause. I vary a lot the angles, machines, free weights and I feel like the gym is a big playground where you can learn something new almost everyday.

I still find myself sometimes thinking: “I’ve never done this before” even after more than 25.000 hours spent inside gym training myself and others in those last 25 years.

One of the game changers for me was to have a few training partners all the time, so I’ve almost never trained alone. Some of them where my clients so I feel it’s good for them to train with their teacher and it’s good for me to keep motivation at a high level.

Instagram, @fabiomveras

Instagram @fabiomveras
Você tem preguiça de fazer atividade física?⠀

Arrume uma companhia.⠀

Esse é o melhor jeito de tornar a malhação mais divertida e também mais eficiente.⠀

Um estudo americano publicado no Annals of Behavioral Medicine analisou o desempenho de mulheres que pedalaram sozinhas, em grupo e com um parceiro virtual e revelou que os dois últimos grupos aguentavam até o dobro do tempo das malhadoras solitárias.⠀

Pra mim, mesmo sendo um praticante assíduo de musculação, nem sempre minha disposição é a mesma e ter uma companhia pra treinar faz toda a diferença.⠀


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👊 How do you keep going and push harder?

Motivation is a daily thing.

I think the most important factor for me nowadays is to always have someone to train with me. It’s good because I can keep teaching and giving my knowledge and my training partners keep pushing me.

I also think the competitions at the amateur level are good way to reach the peak level of my performance and body composition, and when I don’t have this goal, I feel I’m still consistent but I never go to 100%.

I always encourage my clients to compete at their sports.

I think at an amateur level, the competition is a way to motivate ourselves to give 110% on the preparation. It’s possible to reach a level of commitment that you just don’t achieve by training and dieting just to “get better” or “healthier”.

As I use to say, people who love triathlon dream of one day completing an Ironman, but most people never train the full Ironman on their training routine. It’s that extra edge that competition bring to us that let us achieve our maximum effort and commitment.

I’ve trained athletes from lots of different sports, including runners, MMA fighters, bodybuilders, triathletes, rowers, soccer players, judo and jiujitsu and some of them are world level athletes.

Instagram, @fabiomveras

Instagram @fabiomveras
Procure atividades físicas que lhe deem prazer e esteja cercado de pessoas que te apoiam.

Encontro muitas pessoas que encaram como punição o fato de ter que se exercitar para queimar gordura.

Ou você muda essa programação mental ou nunca alcancará o emagrecimento definitivo.

Lembre que você também investiu tempo e dinheiro nos momentos de "engorda". #bodyforlife #25anosdefisiculturismo #projetodevida

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🏆 How are you doing today and what does the future look like?

My main focus at this time is at our Physical Center and growing this business and at the same time I’m preparing to celebrate my 25 years as a bodybuilder competitor next year.

We have two sons now, they are both 18 years old so me and my wife plan to enjoy life and travel more. I think we deserve it since we’ve been working for 12-14 hours a day for the last few years, you know, our family life was very demanding.

🤕 How do you recover, rest and handle injuries?

I do some sauna a few times a week

I use lots of supplements, vitamins, minerals, essential nutrients, phytonutrients, proteins, amino acids and think they are part of what made it possible for me to have this long career without injuring myself.

With a few exceptions, most of my supplements are Brazilian brands so you won’t find these in United States or other countries. Some of the best Brazilian supplement brands that I use are Essential Nutrition, Black Skull, Performance Nutrition, G2L Nutrition and Nutrata.

Whenever I feel some pain on my joints, I just take it easy on my training and give it enough time to get better. I do some sauna a few times a week and like to have some work with my physiotherapist over here to relax the muscles and take off accumulated tension.

Instagram, @fabiomveras

Instagram @fabiomveras
🔥A queima de gordura é um processo lento por natureza. Dificilmente alguém conseguirá queimar mais de 1kg de gordura por semana.

Imagina 1kg de manteiga. É basicamente isso que tem que sair do seu corpo a base de treinos e restrição de calorias.

E isso se você estiver treinando pelo menos 6h por semana e com dieta consistente.

Então tudo dependerá do ponto de partida. Quando mais longe estiver da sua meta, mais paciência será necessária.

Radicalizar demais não ajuda pois torna o processo sofrido e penoso e as chances de você engordar de volta depois são bem maiores.

Avalie, planeje, reavalie, faça ajustes com seu nutricionista e com seu treinador para que ambos dieta e treinos estejam gerando resultados consistentes.

O corpo e especialmente a sua mente sempre buscarão a "acomodação", o equilibrio, ou seja, o ponto aonde ele não precisa abrir mão da reserva energética (gordura). A nossa parte é criar prazer no processo de treinar o corpo, o metabolismo e nossas mentes para trabalharem de forma saudável e inteligente em direção as mudanças estéticas que desejamos.


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🍎 How is your diet and what supplements do you use?

I’ve tried almost every kind of diet you can think of. From ketogenic diet to intermittent fasting, I’ve tried it all. I found all diets are too restrictive or radical and not sustainable in the long run. I try to show people that diet is a marathon and not a 100 m sprint.

Most people think suffering is part of the process to become fit. I also thought this way in the beginning, eating just chicken breast and potatoes with no salt and restricting carbs too much in my early days.

Nowadays with all the science we have behind dieting, supplements and training, I think a more balanced approach is the way to go for consistent results.

Most of the time I keep it simple and try to calibrate my macros over 40-50% protein, 30-50% carbs and fats around 20% most of the time.

I use supplements year round and most of the time I take multivitamins, minerals, glutamine, BCAA, whey protein, pre-workout and I used to take lots of termogenic compounds but find nowadays that I do better using only the pre-workout so it won’t affect my sleep quality.

I do think we all need some kind of free meal since social life is important to keep your family and friends around.

I do body-composition analysis frequently so I’m able to keep year round below 10% bodyfat and that’s a good strategy if you plan to compete because it makes the cutting phase much more easy.

👍 What has inspired and motivated you?

I was first inspired by Arnold Schwarzenegger and all the guys from Pumping Iron movie, which I know all the speech by heart.

I begun lifting weights at the age of 15. At age 18, I entered my first bodybuilding show.

I also became a personal trainer and an owner of a supplement store. At the early years of my career, I found the incredible work of Charles Poliquin who became my first strength coach.

After thousands of hours working as a personal trainer and sports nutrition specialist, I found that I became an inspiration for others and this was a changing point for my motivation since I felt I needed to be an example for all my clients, students, friends, and family.

Instagram, @fabiomveras

Instagram @fabiomveras
Se você faz musculação e depois atividade aeróbica, você queima mais gordura durante o cardio e libera mais GH depois.⠀ ⠀
Isso de acordo com um estudo realizado por cientistas da Universidade de Tsukuba, e publicado no Medicine and Science in Sports and Exercise.⠀

Então será que realmente faz muita diferença fazer aeróbico em jejum em comparação a faze-lo pós-treino?⠀

E o aeróbico intervalado, será que é melhor mesmo? Mesmo num contexto de dieta hipocalórica e treinos de musculação somados?⠀ ⠀
O que será que aconteceria com o uso de termogênicos, lipotrópicos e aminoácidos antes e durante esses treinos?⠀

Como voces podem ver, existem muitas possibilidades, meios e caminhos para se chegar no mesmo lugar.⠀ ⠀
O que importa é que você escolha um(a) mestre ou uma equipe e confie a ele(s) a missão de te mostrar o que fazer.⠀ ⠀
Se não deu certo pra você, procure outro mestre.⠀ ⠀
O nível de complexidade na área do fitness, performance física, força, suplementação alimentar e nutrição esportiva pode ficar bem alto e muitas vezes você precisará aprender um pouco sobre o assunto para poder discernir como seu corpo reage aos estímulos que você dá.⠀ ⠀
Sair perguntando pra todo nutricionista, personal, atleta ou coach vai acabar te deixando mais confuso do que confiante na sua escolha.⠀ ⠀
Com o tempo, ninguém conhecerá mais seu corpo do que você mesmo e aí tudo fica mais fácil.⠀

Med Sci Sports Exerc. 2007 Feb; 39(2): 308-15.

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✏️ Advice for other people who want to improve themselves?

When I began 25 years ago, everything was very much empirical. We didn’t have as much knowledge in training and nutrition back in the day. We didn’t have as much supplements as we have know.

I sometimes think the excessive amount of information is confusing people more than helping than so my advice is to find your team, your master or mentor and follow his/her advice to the letter.

Be patient and give that person the chance to give you the results you want. If you find you’re not evolving, try another master just as you would do if you wanted to become a black belt in any martial arts.

🤝 Are you taking on clients right now?

Yes, I have my online training and nutrition program where I use smartphone apps to link myself to clients all over the world. With those apps, I can manage their training and nutrition on a daily basis and help them become better for much less than it would cost to have a one-on-one consultation.

Instagram, @fabiomveras

Instagram @fabiomveras
🎥 Dia de gravação sobre Métodos de Treinamentos Avançados de Musculação para o maior site de fisiculturismo do Brasil @fisicombr 🙂Aguardem as edições dos videos que em breve estarão disponível nas redes! 👨‍🏫Nada melhor que compartilhar conhecimento porque ensinar e aprender são ações que se completam.

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📝 Where can we learn more about you?

Follow me on:

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