{"id":168614,"date":"2016-03-18T11:38:33","date_gmt":"2016-03-18T10:38:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-tanacs-a-testzsir-elegetesehez-izomvesztes-nelkul\/"},"modified":"2023-08-31T11:49:55","modified_gmt":"2023-08-31T09:49:55","slug":"5-tanacs-a-testzsir-elegetesehez-izomvesztes-nelkul","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/5-tanacs-a-testzsir-elegetesehez-izomvesztes-nelkul\/","title":{"rendered":"5 tan\u00e1cs a testzs\u00edr el\u00e9get\u00e9s\u00e9hez izomveszt\u00e9s n\u00e9lk\u00fcl"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/5-tanacs-a-testzsir-elegetesehez-izomvesztes-nelkul\/#1_HIIT_mint_a_leghatekonyabb_edzes\" title=\"1. HIIT mint a leghat&eacute;konyabb edz&eacute;s\">1. HIIT mint a leghat&eacute;konyabb edz&eacute;s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/5-tanacs-a-testzsir-elegetesehez-izomvesztes-nelkul\/#2_Alap_a_jo_idozites\" title=\"2. Alap a j&oacute; id\u0151z&iacute;t&eacute;s\">2. Alap a j&oacute; id\u0151z&iacute;t&eacute;s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/5-tanacs-a-testzsir-elegetesehez-izomvesztes-nelkul\/#3_Mindig_legyen_felkeszulve\" title=\"3. Mindig legyen felk&eacute;sz&uuml;lve\">3. Mindig legyen felk&eacute;sz&uuml;lve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/5-tanacs-a-testzsir-elegetesehez-izomvesztes-nelkul\/#4_Emeljen_nehez_sulyokat\" title=\"4. Emeljen neh&eacute;z s&uacute;lyokat\">4. Emeljen neh&eacute;z s&uacute;lyokat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/5-tanacs-a-testzsir-elegetesehez-izomvesztes-nelkul\/#5_Sok_vizet_igyon\" title=\"5. Sok vizet igyon\">5. Sok vizet igyon<\/a><\/li><\/ul><\/nav><\/div>\n<p>Megszabadulni a felesleges zs&iacute;rtartal&eacute;kokt&oacute;l izomveszt&eacute;s n&eacute;lk&uuml;l biztosan nem k&ouml;nny\u0171, de nem is lehetetlen. Sz&uuml;ks&eacute;ges betartani n&eacute;h&aacute;ny tan&aacute;csot, amelyek elvezetik a kit\u0171z&ouml;tt c&eacute;lhoz. A h&iacute;res <strong>fitness model &eacute;s szem&eacute;lyedz\u0151<\/strong> <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/www.facebook.com\/sean.harley.9\" target=\"_blank\" rel=\"noopener noreferrer\">Sean Harley<\/a><\/span><\/span><span style=\"color: #ff6600;\">&nbsp;<\/span>megosztotta siker&eacute;nek titk&aacute;t, amely ez az <strong>5 tan&aacute;cs a testzs&iacute;r el&eacute;get&eacute;s&eacute;hez izomveszt&eacute;s n&eacute;lk&uuml;l. <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_HIIT_mint_a_leghatekonyabb_edzes\"><\/span><span style=\"color: #ff6600;\">1. HIIT mint a leghat&eacute;konyabb edz&eacute;s<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>HIIT (magasintenzit&aacute;s&uacute; edz&eacute;s) nem csak, hogy<strong> sokkal gyorsabban fogja megszabad&iacute;tani a felesleges zs&iacute;rt\u0151l<\/strong>, mint ak&aacute;rmilyen m&aacute;s kardio edz&eacute;s, de seg&iacute;t megtartani a nehezen megszerzett izomt&ouml;meget is. Figyelje csak meg a&nbsp;sprinter &eacute;s a maratonfut&oacute;k testalkat&aacute;t. A&nbsp;maratonfut&oacute;k mindig ugyan olyan temp&oacute;ban futnak hossz&uacute; t&aacute;vokat, sprinterekkel ellent&eacute;tben, akikn&eacute;l az edz&eacute;s menete pont ford&iacute;tva zajlik. \u0150k r&ouml;vid id\u0151n bel&uuml;l, min&eacute;l t&ouml;bb energi&aacute;t adnak ki magukb&oacute;l, &eacute;s ut&aacute;na a&nbsp;regener&aacute;ci&oacute; sor&aacute;n a&nbsp;sz&iacute;v is az <strong>eredeti frekvenci&oacute;ba<\/strong> ker&uuml;l. Ez&eacute;rt van a&nbsp;maratonfut&oacute;knak <strong>kev&eacute;sb&eacute; sz&aacute;lk&aacute;s&iacute;tott izomzatuk &eacute;s t&ouml;bb testzs&iacute;rj&uuml;k, <\/strong>am&iacute;g a&nbsp;sprintereknek alacsony a&nbsp;testzs&iacute;r szintj&uuml;k &eacute;s impoz&aacute;ns mennyis&eacute;g\u0171 tiszta, sz&aacute;lk&aacute;s izomt&ouml;meg&uuml;k.<\/p>\n<p>A zs&iacute;r&eacute;get&eacute;s &oacute;r&aacute;k, nem csak percek strat&eacute;gi&aacute;ja, &eacute;s ez&eacute;rt az intervallum edz&eacute;s <strong>fel&eacute;breszti anyagcser&eacute;j&eacute;t<\/strong> &eacute;s a zs&iacute;r&eacute;get&eacute;s csak aktivit&aacute;sa ut&aacute;n kezd\u0151dik el. Am&iacute;g az &aacute;ll&oacute;k&eacute;pess&eacute;gi edz&eacute;s visszahelyezi a norm&aacute;l &aacute;llapotba egyb\u0151l azut&aacute;n, ahogy az aktivit&aacute;st befejezte.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Sean Harley 5 tan&aacute;csa a zs&iacute;r&eacute;get&eacute;shez\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Sean_tips_scr5_1.jpg\" alt=\"Sean Harley 5 tan&aacute;csa a zs&iacute;r&eacute;get&eacute;shez\" width=\"600\" height=\"400\" \/>\n<p><strong><br \/><\/strong><\/p>\n<p><strong>Sean Hearly<\/strong> f&eacute;nyk&eacute;pez&eacute;s vagy verseny el\u0151tt k&eacute;t fajta HIIT edz&eacute;st r&eacute;szes&iacute;t el\u0151nybe. Az els\u0151n&eacute;l a <strong>30\/30 szab&aacute;lyt k&ouml;veti, <\/strong>amikor is 30 m&aacute;sodperc intenz&iacute;v edz&eacute;st &eacute;s 30 m&aacute;sodperc pihen&eacute;st v&aacute;ltogat. Kipr&oacute;b&aacute;lhat saj&aacute;t tetsz&eacute;s\u0171 kardiog&eacute;pet vagy fut&aacute;st. Azt tan&aacute;csolja, hogy az elej&eacute;n a&nbsp;leglass&uacute;bb lehet\u0151s&eacute;gre &aacute;ll&iacute;tsa, &eacute;s a m&aacute;sodik ism&eacute;tl&eacute;sn&eacute;l m&aacute;r olyan gyorsas&aacute;gra &aacute;ll&iacute;tsa, amilyennel meg tud b&iacute;rk&oacute;zni. 30 m&aacute;sodperc ut&aacute;n &aacute;ll&iacute;tsa vissza a g&eacute;pet rendk&iacute;v&uuml;l lass&uacute; gyorsas&aacute;gra &eacute;s <strong>figyeljen oda a l&eacute;gz&eacute;sre, nyugtassa le a pulzussz&aacute;m&aacute;t &eacute;s laz&iacute;tsa el egy kicsit a l&aacute;b&aacute;t. <\/strong><\/p>\n<p>A k&ouml;vetkez\u0151 tan&aacute;cs a 10 m&aacute;sodperc sprintel&eacute;s &eacute;s 50 m&aacute;sodperc pihen&eacute;s. A fut&oacute;padot 15 fokos emelked\u0151re tan&aacute;csolja &aacute;ll&iacute;tani. El&eacute;g, ha a <strong>HIIT edz&eacute;sre 10-15 percet sz&aacute;n <\/strong>az er\u0151s&iacute;t\u0151 edz&eacute;se v&eacute;g&eacute;n &eacute;s anyagcser&eacute;je &oacute;r&aacute;kra &eacute;s &oacute;r&aacute;kra fog felgyorsulni, azut&aacute;n, hogy befejezte az edz&eacute;st. Ha <strong>t&ouml;bb, mint 15 percig<\/strong> kib&iacute;rja a HIIT edz&eacute;st, val&oacute;sz&iacute;n\u0171leg nem el&eacute;g kem&eacute;nyen &aacute;llt neki az edz&eacute;snek.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Alap_a_jo_idozites\"><\/span><span style=\"color: #ff6600;\">2. Alap a j&oacute; id\u0151z&iacute;t&eacute;s<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A testnek rendesen kell m\u0171k&ouml;dnie, ez&eacute;rt <strong>minden nap <\/strong>kal&oacute;ri&aacute;kat<strong>, <\/strong>zs&iacute;rokat, sz&eacute;nhidr&aacute;tot &eacute;s feh&eacute;rj&eacute;t ig&eacute;nyel. A zs&iacute;r&eacute;get&eacute;s azonban a testen l&eacute;v\u0151 <strong>izomt&ouml;meg mennyis&eacute;g&eacute;t\u0151l<\/strong> f&uuml;gg.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Sean Harley 5 tan&aacute;csa a zs&iacute;r&eacute;get&eacute;shez\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Sean_tips_scr1_1.jpg\" alt=\"Sean Harley 5 tan&aacute;csa a zs&iacute;r&eacute;get&eacute;shez\" width=\"600\" height=\"400\" \/>\n<p>A feh&eacute;rj&eacute;nek &aacute;lland&oacute;nak kellene lennie, &eacute;s az lesz az optim&aacute;lis, ha egy &aacute;tlagos ember <strong>napi 40g<\/strong> (n\u0151k 25 g) feh&eacute;rj&eacute;t fogyaszt el minden k&eacute;t-h&aacute;rom &oacute;r&aacute;ban. Zs&iacute;rokat &eacute;s sz&eacute;nhidr&aacute;tot semmik&eacute;ppen <strong>ne egyszerre, egy &eacute;telben fogyasszon<\/strong>. Pr&oacute;b&aacute;lja meg ink&aacute;bb k&eacute;t &eacute;telben elosztani \u0151ket, egy&eacute;bk&eacute;nt n&ouml;veli a zs&iacute;rt&ouml;meg lerak&oacute;d&aacute;s&aacute;nak kock&aacute;zat&aacute;t, &eacute;s ezt biztosan nem szeretn&eacute;. Sz&eacute;nhidr&aacute;tot h&aacute;romszor naponta fogyasszon, <strong>reggelire, edz&eacute;s el\u0151tt &eacute;s edz&eacute;s ut&aacute;n<\/strong>. A f&eacute;rfiaknak legal&aacute;bb 50 g sz&eacute;nhidr&aacute;tot kellene elfogyasztaniuk minden ilyen &eacute;telben, &eacute;s a n\u0151knek 30 g. Minden m&aacute;s &eacute;telhez eg&eacute;szs&eacute;ges zs&iacute;rokat adjon.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Mindig_legyen_felkeszulve\"><\/span><span style=\"color: #ff6600;\">3. Mindig legyen felk&eacute;sz&uuml;lve<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>R&ouml;gt&ouml;n az els\u0151 ok, ami&eacute;rt az emberek fulladoznak a&nbsp;frusztr&aacute;ci&oacute;ban ha a&nbsp;di&eacute;ta terv&uuml;kr\u0151l van sz&oacute;, az &eacute;tel, amelyet fogyasztaniuk kellene, de nem &aacute;ll rendelkez&eacute;s&uuml;kre. Ha helyes &eacute;lelmiszert v&aacute;laszt &eacute;s j&oacute;l k&eacute;sz&iacute;ti el, higyje vagy sem, de a&nbsp;hamburgerrre vagy fagylaltra l&eacute;v\u0151 &eacute;tv&aacute;gya is elt\u0171nik. <strong>Fontos a&nbsp;tervez&eacute;s<\/strong>, ez&eacute;rt az &Ouml;n &aacute;ltal elk&eacute;sz&iacute;tett &eacute;telt vigye el mag&aacute;val a&nbsp;munkahely&eacute;re. A&nbsp;dobozol&aacute;s el\u0151nye az is, hogy tudni fogja, <strong>mit is fogyaszt igaz&aacute;b&oacute;l.<\/strong> &Uacute;j szok&aacute;sokat, f\u0151z&eacute;si technik&aacute;kat &eacute;s hozz&aacute;val&oacute;kat fog eltanulni. Ha azonban egy kisebb csal&aacute;st v&eacute;gez &eacute;s elfogyaszt valamilyen &bdquo;cheat mealt&ldquo;, <strong>biztosan ne dobja el ezt a&nbsp;napot<\/strong>, &eacute;s folytassa az eg&eacute;szs&eacute;ges &eacute;tel fogyaszt&aacute;s&aacute;t.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Emeljen_nehez_sulyokat\"><\/span><span style=\"color: #ff6600;\">4. Emeljen neh&eacute;z s&uacute;lyokat<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ha eddig ahhoz volt hozz&aacute;szokva, hogy neh&eacute;z s&uacute;lyokat emel 6-10 ism&eacute;tl&eacute;ssz&aacute;mban, ne gondolja azt, hogy ha a&nbsp;fel&eacute;re cs&ouml;kkenti a&nbsp;s&uacute;lyokat &eacute;s 20 ism&eacute;tl&eacute;st v&eacute;gez, <strong>elkezd t&ouml;bb zs&iacute;rt el&eacute;getni. <\/strong>&nbsp;Az izmai ugyanis hozz&aacute;szoktak egy s&uacute;lyhoz, ez&eacute;rt ha hat&eacute;konyan akar megszabadulni a&nbsp;felesleges zs&iacute;rt\u0151l, <strong>lassan kellene emelnie a&nbsp;s&uacute;lyokon<\/strong>. A&nbsp;zs&iacute;r&eacute;get&eacute;sen k&iacute;v&uuml;l, kitolja a&nbsp;hat&aacute;rait &eacute;s a&nbsp;lehet\u0151s&eacute;geit, tov&aacute;bb&aacute; megv&aacute;ltozik az<strong> edz&eacute;s ut&aacute;ni oxig&eacute;n felv&eacute;tel<\/strong> (EPOC) is, amely fenntartja magasan a&nbsp;nyugalmi anyagcser&eacute;t, ami lehet\u0151v&eacute; teszi a&nbsp;zs&iacute;r&eacute;get&eacute;st m&eacute;g p&aacute;r &oacute;r&aacute;n kereszt&uuml;l az edz&eacute;s ut&aacute;n is.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 tan&aacute;cs a zs&iacute;r&eacute;get&eacute;shez izomveszt&eacute;s n&eacute;lk&uuml;l\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Sean_tips_scr4_1.jpg\" alt=\"5 tan&aacute;cs a zs&iacute;r&eacute;get&eacute;shez izomveszt&eacute;s n&eacute;lk&uuml;l\" width=\"600\" height=\"400\" \/>\n<h2><span class=\"ez-toc-section\" id=\"5_Sok_vizet_igyon\"><\/span><span style=\"color: #ff6600;\">5. Sok vizet igyon<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>M&aacute;r legal&aacute;bb 100-szor hallotta, &eacute;s mi m&eacute;g egyszer megeml&iacute;tj&uuml;k. A&nbsp;test&eacute;nek sz&uuml;ks&eacute;ge van elegend\u0151 folyad&eacute;kra, eg&eacute;sz nap folyam&aacute;n. Az izmokat <strong>majdnem 75%-ban<\/strong> v&iacute;z alkotja, &eacute;s csirkemellb\u0151l &eacute;s sal&aacute;t&aacute;b&oacute;l nem lesznek elegend\u0151en hidrat&aacute;ltak. Fenntartani a&nbsp;megfelel\u0151 nedvess&eacute;gtartalmat sz&aacute;mos el\u0151nnyel j&aacute;r. Ha di&eacute;t&aacute;zik, pont a&nbsp;v&iacute;z <strong>kontrol&aacute;lja az &eacute;tv&aacute;gy&aacute;t<\/strong>, j&oacute;t&eacute;kony hat&aacute;sa van az anyagcser&eacute;re, hidrat&aacute;lja az izmokat, amivel <strong>magasan fenntartja az ATP szintet <\/strong>(energiaforr&aacute;s az izmainak).<\/p>\n<p>A&nbsp;v&iacute;zbe, ak&aacute;r naponta t&ouml;bbsz&ouml;r is, instant&nbsp;<a href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\"> BCAA<\/span><\/span><\/a>-t is tehet, amivel &ouml;r&ouml;m&ouml;t fog szerezni &iacute;zlel\u0151bimb&oacute;inak, &eacute;s ugyan&uacute;gy t&aacute;mogatja <strong>izomt&ouml;mege regener&aacute;l&oacute;d&aacute;s&aacute;t.<\/strong> Helyes alternat&iacute;va m&eacute;g a&nbsp;<a href=\"https:\/\/gymbeam.hu\/bcaa-1500-lizin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">BCAA+Lizin<\/span><\/span><\/a>, amely el\u0151seg&iacute;ti a&nbsp;kollag&eacute;n termel\u0151d&eacute;s&eacute;t, a&nbsp;sz&ouml;vetek regener&aacute;l&oacute;d&aacute;s&aacute;t, t&aacute;mogatja az immunrendszert, hat a&nbsp;megf&aacute;z&aacute;s &eacute;s a herpesz ellen, &eacute;s <strong>gyors&iacute;tja a&nbsp;sebgy&oacute;gyul&aacute;st. <\/strong>Pr&oacute;b&aacute;ljon meg az&eacute;rt meginni 1-2 liter vizet test&ouml;meg&eacute;t\u0151l f&uuml;gg\u0151en.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Sean Harley 5 tan&aacute;csa a zs&iacute;r&eacute;get&eacute;shez\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Sean_tips_scr3_1.jpg\" alt=\"Sean Harley 5 tan&aacute;csa a zs&iacute;r&eacute;get&eacute;shez\" width=\"600\" height=\"600\" \/>\n<p>Ez az 5 tan&aacute;cs biztosan seg&iacute;t a&nbsp;zs&iacute;r&eacute;get&eacute;sben, de ne feledje, hogy fontos term&eacute;szetesen a&nbsp;<strong>megfelel\u0151 &eacute;tkez&eacute;s &eacute;s a mozg&aacute;s is.<\/strong> Hasznosnak tal&aacute;lta ezt a&nbsp;cikket? <strong>T&aacute;mogassa egy megoszt&aacute;ssal! <\/strong>Abban az esetben, hogy van m&eacute;g n&eacute;h&aacute;ny tan&aacute;csa &eacute;s leellen\u0151rz&ouml;tt tippje a zs&iacute;r&eacute;get&eacute;sre, ossza meg vel&uuml;nk \u0151ket kommentben.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sok k\u00fcl\u00f6nb\u00f6z\u0151 di\u00e9ta \u00e9s tan\u00e1cs l\u00e9tezik, de ha hat\u00e9konyan akar megszabadulni a zs\u00edrt\u0151l \u00e9s k\u00f6zben megszeretn\u00e9 tartani izomt\u00f6meg\u00e9t, olvassa el cikk\u00fcnket. <\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[89,94],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168614","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-hogyan-fogyjunk-le","7":"category-tanacsok-es-tippek","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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