{"id":212888,"date":"2021-01-28T14:09:00","date_gmt":"2021-01-28T13:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=212888"},"modified":"2022-03-21T16:13:03","modified_gmt":"2022-03-21T15:13:03","slug":"kaj-je-najpomembnejsi-dejavnik-pri-hujsanju","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/","title":{"rendered":"Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju?"},"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.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/#Kaj_je_nasa_skupna_dnevna_poraba_energije\" title=\"Kaj je na\u0161a skupna dnevna poraba energije\">Kaj je na\u0161a skupna dnevna poraba energije<\/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.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/#Zakaj_je_NEAT_morda_kljuc_do_izgube_telesne_teze\" title=\"Zakaj je NEAT morda klju\u010d do izgube telesne te\u017ee?\">Zakaj je NEAT morda klju\u010d do izgube telesne te\u017ee?<\/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.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/#Visji_NEAT_lahko_zmanjsa_kolicino_mascob_in_izboljsa_vase_zdravje\" title=\"Vi\u0161ji NEAT lahko zmanj\u0161a koli\u010dino ma\u0161\u010dob in izbolj\u0161a va\u0161e zdravje\">Vi\u0161ji NEAT lahko zmanj\u0161a koli\u010dino ma\u0161\u010dob in izbolj\u0161a va\u0161e zdravje<\/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.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/#Kako_velik_kaloricni_primanjkljaj_lahko_nastane_zaradi_NEAT-a\" title=\"Kako velik kalori\u010dni primanjkljaj lahko nastane zaradi NEAT-a?\">Kako velik kalori\u010dni primanjkljaj lahko nastane zaradi NEAT-a?<\/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.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/#7_nasvetov_za_hitrejse_hujsanje_in_vec_gibanja\" title=\"7 nasvetov za hitrej\u0161e huj\u0161anje in ve\u010d gibanja\">7 nasvetov za hitrej\u0161e huj\u0161anje in ve\u010d gibanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/#Kaksna_je_lekcija\" title=\"Kak\u0161na je lekcija?\">Kak\u0161na je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Za\u010detek novega leta je za marsikoga povezan z zaobljubami. In verjetni ni presenetljivo, da je velik del njih povezan s telesnimi izbolj\u0161avami in huj\u0161anjem. Ste tudi vi eni izmed tistih, ki \u017ee nekaj let <strong>neuspe\u0161no posku\u0161ajo izgubiti dolo\u010deno \u0161tevilo kilogramov<\/strong> in se to \u0161tevilo vsako leto samo pove\u010da za novo pridobljeno telesno te\u017eo? Potem je morda \u010das, da v svoje \u017eivljenje uvedete nekaj sprememb, ki vam bodo resni\u010dno pomagale. In morda boste presene\u010deni, da je dovolj \u017ee malo, da se \u0161tevilke na va\u0161i tehtnici <strong>kon\u010dno za\u010dnejo premikati navzdol.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste \u017ee kdaj sli\u0161ali za kratico <strong>NEAT<\/strong>? \u010ce ne, berite dalje. Tisto, kar se skriva za to kratico, vam bo kon\u010dno pomagalo <strong>razumeti skrivnost huj\u0161anja<\/strong> in razlo\u017eiti tudi, zakaj lahko va\u0161 prijatelj poje TOLIKO hrane, ne da bi se zredil, medtem ko morate vi po drugi strani razmi\u0161ljati o skoraj vsakem gri\u017eljaju, da ohranite svojo telesno te\u017eo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_nasa_skupna_dnevna_poraba_energije\"><\/span>Kaj je na\u0161a skupna dnevna poraba energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Energijo, ki jo namerno ali nenamerno porabimo \u010dez dan, lahko <strong>razvrstimo v 4 kategorije.<\/strong> Vsaka od njih prispeva k na\u0161i porabi v druga\u010dni meri. Vendar lahko re\u010demo, da ima <strong>BMR (bazalna presnova) najve\u010dji dele\u017e pri porabi. Predstavlja pribli\u017eno 60-75% skupne porabe energije.<\/strong> Pribli\u017eno <strong>15%<\/strong> je <strong>NEAT<\/strong> (nevadbena termogeneza), <strong>10% TEF<\/strong> (termi\u010dni u\u010dinek hrane) in <strong>5% EAT<\/strong> (vadbena termogeneza). In kaj pravzaprav pomenijo te skrivnostne kratice?&nbsp;<span style=\"color: #ff6600\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Bazalna presnova (BMR)<\/strong> &#8211; ta \u0161tevilka predstavlja \u0161tevilo kalorij, ki jih na\u0161e<strong> telo pokuri, ko po\u010diva, da ohrani osnovne \u017eivljenjske funkcije.<\/strong> Te kalorije torej ohranjajo aktivnost na\u0161ega srca, plju\u010d, \u017eiv\u010dnega sistema, ledvic, \u010drevesja, genitalij, mi\u0161ic itd. Enostaven na\u010din za oceno vrednosti va\u0161e bazalne presnove brez laboratorijskih preiskav je uporaba <strong>formule za izra\u010dun.<\/strong> \u010ce ne poznate odstotka telesne ma\u0161\u010dobe, je eden najbolj natan\u010dnih na\u010dinov uporaba Mifflin-St Jeorjeve formule. \u010ce poznate to vrednost, lahko uporabite na primer Katch-McArdlejevo formulo. Vendar je najla\u017eji na\u010din ta, <strong>da vnesete vrednosti v<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/spletni-bmr-kalkulator\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161 kalkulator<\/strong><\/a>, ki bo izra\u010dun izvedel namesto vas. Na njeno vrednost vplivajo \u0161tevilni dejavniki, na primer va\u0161a starost ali telesna zgradba.<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Termi\u010dni u\u010dinek hrane (TEF)<\/strong> &#8211; to je energija, ki jo na\u0161e <strong>telo potrebuje za predelavo hrane, ki jo zau\u017eijemo. <\/strong>Upo\u0161tevati je treba tudi, da ima vsako makrohranila druga\u010de termi\u010dni u\u010dinek.<strong> Beljakovine imajo najvi\u0161ji termi\u010dni u\u010dinek, in sicer pribli\u017eno 20-30%. <\/strong>To pomeni, da se od 100 kalorij v na\u0161e telo absorbira le pribli\u017eno 70-80 kcal, odvisno od vrste zau\u017eitih beljakovin. <strong>Ogljikovi hidrati<\/strong> so veliko slab\u0161i. Njihov termi\u010dni u\u010dinek je nekje med <strong>5-10%, pri ma\u0161\u010dobah pa je ta v razponu 0-3%. <\/strong><span style=\"color: #ff6600\">[2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Vadbena termogeneza (EAT)<\/strong> &#8211; to je \u0161tevilo kalorij, ki jih va\u0161e <strong>telo porabi med vadbo.<\/strong> To vklju\u010duje vse telesne aktivnosti, ki jih izvajate, kot so vaje za mo\u010d, HIIT treningi ali katera koli druga kardio vadba. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Nevadbena termogeneza (NEAT)<\/strong> &#8211; to je \u0161tevilo kalorij, ki jih va\u0161e <strong>telo pokuri med nevadbenimi aktivnostmi.<\/strong> Sem spada na primer hoja do napitka, \u017eiv\u010dno tapkanje z nogo, \u010desanje las itd. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1124x751.jpg\" alt=\"Kako shuj\u0161ati\" class=\"wp-image-207502\" width=\"843\" height=\"563\" title=\"Kako shuj\u0161ati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_je_NEAT_morda_kljuc_do_izgube_telesne_teze\"><\/span>Zakaj je NEAT morda klju\u010d do izgube telesne te\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav morda ne verjamete, lahko na va\u0161o <strong>dnevno porabo mo\u010dno vplivajo majhne stvari<\/strong>, na katere obi\u010dajno sploh niste pozorni. \u010ce sam polo\u017eaj, v katerem pre\u017eivite ve\u010dino dneva, ima pomemben u\u010dinek, zato je \u0161e vedno pomembno, ali dan pre\u017eivite le\u017ee, sede ali stoje. Poglejmo primer 80 kg \u0161tudenta, ki 6 ur na dan porabi za u\u010denje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>V prvem primeru se u\u010di le\u017ee v ti\u0161ini in bere samo u\u010dni na\u010drt. <strong>V tem \u010dasovnem obdobju porabi<\/strong> <strong>pribli\u017eno 624 kcal<\/strong> (vklju\u010dno z BMR).<\/li><li>V drugem primeru prebrano ponovi na glas, medtem ko sedi in tapka z nogo. <strong>V istem \u010dasovnem obdobju lahko njegova poraba<\/strong> <strong>dose\u017ee do 864 kcal<\/strong> (vklju\u010dno z BMR).<\/li><li>V tretjem primeru govori na glas in se sprehaja po stanovanju, me\u010de \u017eogo ali izvaja druge podobne aktivnosti, ki mu pomagajo pri koncentraciji in pogovoru o temi. <strong>V tem \u010dasovnem obdobju porabi<\/strong> <strong>pribli\u017eno 1056 kcal<\/strong> (vklju\u010dno z BMR). <span style=\"color: #ff6600\">[10]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na prvi pogled razlika morda ni tako pomembna, \u010de pa upo\u0161tevamo, da bo ta \u0161tudent med izpitnim obdobjem \u0161tudiral vsaj 3 tedne (6 ur na dan, 5 dni v tednu), <strong>le\u017ee pokuri skupaj 9360 kcal, sede 12960 kcal in stoje 15840 kcal.<\/strong> Razlika med stanjem in le\u017eanjem je <strong>6480 kcal.<\/strong> \u010ce torej na\u0161 \u0161tudent spremeni polo\u017eaj, v katerem se u\u010di, iz le\u017ee\u010dega v stoje\u010di, lahko v treh tednih \u0161tudija pokuri skoraj 1 kilogram ma\u0161\u010dobe, to pa je enako <strong>7700 kcal.<\/strong> In to se zdi vredno njegovega \u010dasa, kajne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Poleg nagrade v obliki huj\u0161anja vas bo zagotovo razveselila tudi ve\u010dja u\u010dinkovitost va\u0161ega u\u010denja. Pri glasnem pogovoru boste predmet zaznavali z ve\u010d kot enim \u010dutom in ga hitreje obvladali, zaradi ve\u010dje zaloge kisika pa si ga boste tudi la\u017eje zapomnili. <span style=\"color: #ff6600\">[7]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1124x749.jpg\" alt=\"Kako z lahkoto shuj\u0161ati, \u010de izkoristite prednosti NEAT-a\" class=\"wp-image-207530\" width=\"843\" height=\"562\" title=\"Kako z lahkoto shuj\u0161ati, \u010de izkoristite prednosti NEAT-a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Visji_NEAT_lahko_zmanjsa_kolicino_mascob_in_izboljsa_vase_zdravje\"><\/span>Vi\u0161ji NEAT lahko zmanj\u0161a koli\u010dino ma\u0161\u010dob in izbolj\u0161a va\u0161e zdravje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi raziskovalci so pri\u0161li do podobnih rezultatov, kot smo vam jih prikazali v zgornjem primeru \u0161tudenta. Razmerje med <strong>ma\u0161\u010dobo, pridobljeno zaradi nezadostne porabe energije z NEAT<\/strong>, je bilo na primer prikazano v \u0161tudiji z dvajsetimi prostovoljci (10 vitkih in 10 debelih). V podobnem okolju so preu\u010devali <strong>njihovo dr\u017eo in gibanje, da bi ocenili NEAT<\/strong>. Prostovoljci so se ukvarjali s svojimi obi\u010dajnimi dnevnimi aktivnostmi in niso telovadili. <strong>Rezultati so pokazali, da so debeli posamezniki sedeli ve\u010d, natan\u010dneje 2,5 ure dlje.<\/strong> Poleg tega so raziskovalci ugotovili, da \u010de bi debeli posamezniki izvajali enake NEAT aktivnosti kot vitki posamezniki, torej \u010de tega \u010dasa ne bi presedeli, bi se <strong>njihova poraba energije pove\u010dala za 350 kcal na dan. <\/strong><span style=\"color: #ff6600\">[6] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar <strong>vitkej\u0161e telo<\/strong> ni edina korist, ki jo dobite, \u010de se ukvarjate z nevadbenimi aktivnostmi. S prilagoditvijo aktivnej\u0161ega \u017eivljenjskega sloga boste <strong>zmanj\u0161ali pojav kroni\u010dnih bolezni, debelosti, diabetesa, kardiovaskularne bolezni, povi\u0161anega krvnega tlaka itd.<\/strong> \u010ce pa vas nobena od teh bolezni ne mu\u010di, <strong>je<\/strong> <strong>izguba telesne te\u017ee lahko glavna motivacija<\/strong> za ve\u010djo aktivnost. <span style=\"color: #ff6600\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_velik_kaloricni_primanjkljaj_lahko_nastane_zaradi_NEAT-a\"><\/span>Kako velik kalori\u010dni primanjkljaj lahko nastane zaradi NEAT-a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno vas ne bom presenetila s podatkom, da ima dan 24 ur. \u010ce vzamemo idealen primer, bi \u010dlovek 8 ur dneva prespal. Na voljo imamo \u0161e 16 ur, ki so klju\u010dnega pomena, \u010de sku\u0161amo shuj\u0161ati. Od vsakega od nas je odvisno, kako jih bomo porabili. <strong>Podrobneje si oglejmo primer dveh \u017eensk &#8211; Jane in Lucije.<\/strong> Jana je nesre\u010dna, ker bi rada izgubila nekaj kilogramov, a na \u017ealost se zdi, da tega ne more dose\u010di. Na tiho zavida Luciji, ki si lahko <strong>privo\u0161\u010di vse, kar si \u017eeli, in se pri tem ne zredi.<\/strong> Kako je to mogo\u010de? No, domnevajmo, da obe <strong>tehtata 65 kg in jesta isto hrano.<\/strong> V kolik\u0161ni meri se lahko njuna povpre\u010dna dnevna poraba razlikuje?<\/p>\n\n\n\n<p><strong>Oglejmo si poenostavljen primer:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Jana<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>spanje<\/strong> (8 ur) &#8211; 494 kcal<\/li><li><strong>priprave na delo<\/strong>, priprava zajtrka in obrokov za cel dan, nekaj preprostega \u010di\u0161\u010denja stanovanja (1 ura) &#8211; 143 kcal<\/li><li><strong>pot v slu\u017ebo<\/strong> (15 min hoje, 30 min vo\u017enje z avtobusom) &#8211; 83 kcal<\/li><li><strong>pisarni\u0161ko delo za ra\u010dunalnikom<\/strong> (8 ur) &#8211; 780 kcal<\/li><li><strong>pot iz slu\u017ebe<\/strong> (15 min hoje, 30 min vo\u017enje z avtobusom) &#8211; 83 kcal<\/li><li><strong>tek s hitrostjo 8 km\/h <\/strong>(40 min) &#8211; 360 kcal<\/li><li><strong>ve\u010derno pole\u017eavanje pred televizijo (3 ure)<\/strong> &#8211; 195 kcal<\/li><li><strong>druge aktivnosti<\/strong>, kot so prehranjevanje, tu\u0161iranje in druge nezahtevne aktivnosti (2 uri) &#8211; 286 kcal<span style=\"color: #ff6600\"> [10]<\/span><\/li><\/ul>\n\n\n\n<p>Janina skupna poraba energije, vklju\u010dno z bazalno presnovo, bi lahko zna\u0161ala pribli\u017eno <strong>2424 kcal<\/strong> za cel dan.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Lucija<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>spanje<\/strong> (8 ur) &#8211; 494 kcal<\/li><li><strong>priprave na delo<\/strong>, priprava zajtrka in obrokov za cel dan, nekaj preprostega \u010di\u0161\u010denja stanovanja (1 ura) &#8211; 143 kcal<\/li><li><strong>hitra hoja do slu\u017ebe<\/strong> (45 min) &#8211; 244 kcal<\/li><li><strong>opravljanje dela &#8211; slu\u017ekinja<\/strong> (8 ur) &#8211; 2080 kcal<\/li><li><strong>hitra hoja iz slu\u017ebe<\/strong> (45 min) &#8211; 244 kcal<\/li><li><strong>tek s hitrostjo 8 km\/h <\/strong>(1 ura) &#8211; 637 kcal<\/li><li><strong>vrtnarjenje<\/strong> (1,5 ura) &#8211; 487 kcal<\/li><li><strong>\u010di\u0161\u010denje stanovanja<\/strong> (1 ura) &#8211; 214 kcal<\/li><li><strong>druge aktivnosti<\/strong>, kot so prehranjevanje, tu\u0161iranje in druge nezahtevne aktivnosti (1 ura) &#8211; 143 kcal<\/li><li><strong>branje med le\u017eanjem v postelji<\/strong> (1 ura) &#8211; 85 kcal [10]<\/li><\/ul>\n\n\n\n<p>Lucijina skupna poraba energije, vklju\u010dno z bazalno presnovo, bi lahko zna\u0161ala pribli\u017eno <strong>4277 kcal<\/strong> za cel dan.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1124x749.jpg\" alt=\"Kako z NEAT-om dose\u010di kalori\u010dni primanjkljaj\" class=\"wp-image-207549\" width=\"843\" height=\"562\" title=\"Kako z NEAT-om dose\u010di kalori\u010dni primanjkljaj\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Seveda je Lucijin primer nekoliko pretiran in ve\u010dina od nas verjetno nima toliko prostega \u010dasa, da bi bili tako aktivni, toda kaj smo s tem \u017eeleli povedati? Ko se Jana in Lucija sre\u010data na kavi in se pogovarjata o svojem \u017eivljenjskem slogu, <strong>lahko mislita, da so njune aktivnosti pribli\u017eno enake<\/strong> &#8211; obe hodita v slu\u017ebo, obe skrbita za gospodinjstvo in obe celo te\u010deta. Na podlagi teh informacij lahko Jana dobi vtis, da ima Lucija \u010dude\u017ene genetske predispozicije, zaradi kateri lahko poje, kar ho\u010de, in se ne zredi. Vendar temu ni tako. Gre samo za to, da <strong>ima Lucija ve\u010djo porabo energije pri nevadbeni termogenezi (NEAT).<\/strong> Na splo\u0161no se je treba zavedati, da ljudje, ki se ukvarjajo s <strong>fizi\u010dnim<\/strong> <strong>delom in se v prostem \u010dasu gibljejo<\/strong>, pogosto porabijo nekajkrat ve\u010d kalorij kot tisti, ki imajo prete\u017eno sede\u010d \u017eivljenjski slog. Tudi zato lahko bolj aktivni ljudje preprosto ve\u010d jedo in se ne zredijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poskusite pomisliti, kako izgleda va\u0161 dan v primerjavi z Lucijino porabo energije. Se vam \u0161e vedno zdi, da je \u017eivljenje krivi\u010dno in se z dihanjem zredite ali pa <strong>se zavedate, da verjetno niste tako aktivni, kot ste mislili?<\/strong> Morda ste tudi ena tistih oseb, ki <strong>zaradi namernih telesnih aktivnosti zanemarja ostale.<\/strong> Priznajte si &#8211; ste se kdaj, namesto da bi pospravili stanovanje ali se odpravili na sprehod z dru\u017eino, raje ulegli na kav\u010d, ker ste vedeli, da imate popoldan trening in \u017eelite zbrati nekaj mo\u010di za to?<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste samokriti\u010dno spoznali, da imate \u0161e veliko <strong>prostora za izbolj\u0161anje<\/strong>, je to odli\u010den prvi korak, da <strong>postanete bolj aktivni in la\u017eje shuj\u0161ate.<\/strong> Navdih lahko dobite z na\u0161imi <strong>7 nasveti, kako to storiti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_nasvetov_za_hitrejse_hujsanje_in_vec_gibanja\"><\/span>7 nasvetov za hitrej\u0161e huj\u0161anje in ve\u010d gibanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Hoja<\/h3>\n\n\n\n<p>Najbr\u017e se nam ni treba spu\u0161\u010dati v podrobnosti o tem, da <strong>je hoja za naj najbolj naravno gibanje. <\/strong>Verjetno ste \u017ee sli\u0161ali, da bi <strong>morali vsi narediti 10.000 korakov na dan.<\/strong> \u010ce ne telovadite in so koraki v bistvu edina aktivnost, ki jo izvajate, je ta \u010darobna \u0161tevilka morda idealna za vas. \u0160tudija je pokazala, da del prebivalstva z nizko dnevno aktivnostjo prehodi le 2000-2500 korakov na dan. Ti ljudje bi morali poskusiti <strong>to \u0161tevilko pove\u010dati. <\/strong>\u010ce pa ste aktivni tudi druga\u010de, na primer obiskujete fitnes, plavate ali se ukvarjate s katero koli drugo telesno aktivnostjo, <strong>ni nujno, da se dosledno dr\u017eite teh 10.000 korakov. <\/strong><span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<p>Vsekakor pa se hoji ne bi smeli izogibati, saj ima<strong> kar nekaj pozitivnih prednosti.<\/strong> Med hojo uporabljate ve\u010d kot polovico telesnih mi\u0161ic. Stopnja njihove vklju\u010denosti je odvisna od hitrosti in naklona terena. Hkrati bo izbolj\u0161ala va\u0161o fizi\u010dno kondicijo, zdravje srca in o\u017eilja ter krvni tlak. Vendar pa tovrstno gibanje <strong>pozitivno vpliva tudi na va\u0161e du\u0161evno zdravje.<\/strong> Torej stavek &#8220;grem na sprehod, pa bo bolje&#8221;, vsekakor ni le nekaj, kar re\u010dete. <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"912\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png\" alt=\"Huj\u0161ajte s hojo\" class=\"wp-image-207564\" title=\"Huj\u0161ajte s hojo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png 912w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-325x400.png 325w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5.png 1059w\" sizes=\"auto, (max-width: 912px) 100vw, 912px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako v svoj obi\u010dajni dan vklju\u010diti ve\u010d hoje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Prehodite vsaj del poti do slu\u017ebe.<\/strong><\/li><li><strong>Izogibajte se dvigalom in teko\u010dim stopnicam.<\/strong><\/li><li><strong>\u010cez dan si privo\u0161\u010dite vsaj kraj\u0161i sprehod. Vsaka dodatna minuta \u0161teje.<\/strong><\/li><li><strong>Sprehodite se po trgovinah, pojdite pe\u0161 na kosilo ali pa se sre\u010dajte s prijatelji.<\/strong><\/li><li><strong>Namesto da bi sedeli v kavarni, vzemite kavo s seboj in se odpravite na sprehod s prijatelji.<\/strong><\/li><li><strong>Hodite, ko poslu\u0161ate podcaste ali ko ste na Zoom sestanku.<\/strong><\/li><li><strong>Namesto klica, \u010de to seveda dopu\u0161\u010dajo razmere, obi\u0161\u010dite to osebo ali pa se med klicem sprehajajte.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja veliko na\u010dinov, kako v svoj dan vklju\u010diti ve\u010d korakov. Od vas je odvisno, kaj boste izbrali. Naj vas malo motiviram &#8211; 80 kg oseba <strong>v 20 minutah pri hoji po stopnicah porabi 235 kcal,<\/strong> ne da bi presko\u010dila stopnice, kar je realno dose\u010di \u010disto vsak dan. \u010ce ne upo\u0161tevamo prilagoditve presnove in drugih stranskih dejavnikov, bi <strong>ta oseba na leto porabila 85775 kcal in to le zahvaljujo\u010d dnevni 20-minutni hoji po stopnicah. <\/strong>Opomba &#8211; na ta na\u010din bi lahko pokurili energijo, ki ustreza <strong>pribli\u017eno 11 kg ma\u0161\u010dobe. <\/strong><span style=\"color: #ff6600\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pomagajte drugim<\/h3>\n\n\n\n<p>Zagotovo imate ob sebi nekoga, <strong>ki bo z veseljem sprejel va\u0161o pomo\u010d<\/strong>. Posledi\u010dno boste tako vi kot oseba, ki ji pomagate, zadovoljni, celo bolj, kot si lahko predstavljate. <strong>Pove\u010dali boste porabo energije, s \u010dimer boste la\u017eje shuj\u0161ali, poleg tega pa se boste lahko po\u010dutili dobro,<\/strong> \u010de boste nekomu pomagali. In tu imate na izbiro veliko prilo\u017enosti, da se vklju\u010dite:<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1087\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg\" alt=\"Z lahkoto shuj\u0161ajte tudi brez vadbe\" class=\"wp-image-207585\" title=\"Z lahkoto shuj\u0161ajte tudi brez vadbe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg 1087w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-387x400.jpg 387w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1486x1536.jpg 1486w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss.jpg 1800w\" sizes=\"auto, (max-width: 1087px) 100vw, 1087px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Postanite varu\u0161ka.<\/strong> Najmlaj\u0161i bodo veseli spremembe, star\u0161i se bodo malo odpo\u010dili in en dan boste pre\u017eiveli aktivno &#8211; zmaga v vseh pogledih.<\/li><li><strong>Sprehodite psa.<\/strong> Zagotovo vam je kdo blizu, ki ne more ve\u010d toliko hoditi, bi pa njegov ljubljen\u010dek rad od\u0161el na dalj\u0161i sprehod. Omogo\u010dite mu to.<\/li><li><strong>Ponudite svojo pomo\u010d pri nakupovanju.<\/strong> To ponudbo bodo cenili tako ljudje iz va\u0161e soseske, ki ne morejo ve\u010d sami, kot tudi va\u0161i najbli\u017eji, ki preprosto no\u010dejo iti ali nimajo \u010dasa.<\/li><li><strong>Pomagajte pri obnovi.<\/strong> Pri tej vrsti dela je dobrodo\u0161la vsaka dodatna roka. Prepri\u010dana sem, da bi lahko postrgali ali pobarvali steno, odnesli ven staro pohi\u0161tvo in sestavili novo.<\/li><li><strong>Pomagajte pri hi\u0161nih opravilih ali pri vrtnarjenju.<\/strong><\/li><li><strong>O\u010distite sneg z lopato za celo ulico.<\/strong><\/li><\/ul>\n\n\n\n<p>Ali ste vedeli, da lahko oseba, ki tehta 80 kg, <strong>pokuri do 600 kcal na uro pri intenzivnem \u010di\u0161\u010denju snega z lopato?<\/strong> Te prostovoljne aktivnosti so pogosto na voljo le s kraj\u0161im delovnim \u010dasom, zato lahko poleg porabljenih kalorij zaslu\u017eite tudi nekaj denarja. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Ne zapravljajte svojega \u010dasa s \u010dakanjem<\/h3>\n\n\n\n<p>Imate prijatelje, ki nikoli nikamor ne pridejo pravo\u010dasno, zato <strong>deset minut pre\u017eivite sede in jih \u010dakate?<\/strong> Premislite o svojem pristopu. \u0160teje \u017ee dvajset minut hoje po mestu sre\u010danja. Enako lahko storite tudi, ko \u010dakate na avtobus ali vlak, ki naj bi prispel \u010dez nekaj \u010dasa. In \u010detudi veste, da bi moral priti \u010dez nekaj minut, vam vseeno ni treba sedeti na klopi in prazno strmeti predse. <strong>Lahko se preprosto sprehodite po avtobusni postaji ali pa do naslednje postaje<\/strong> in tam vstopite v avtobus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Poskrbite za svoje gospodinjstvo<\/h3>\n\n\n\n<p>Kar zadeva gospodinjska opravila, so ljudje <strong>razdeljeni v dve skupini<\/strong> &#8211; nekateri <strong>u\u017eivajo<\/strong> in komaj \u010dakajo na naslednjo prilo\u017enost za sesanje, drugi pa ta opravila preprosto <strong>sovra\u017eijo<\/strong> in jih vedno prelagajo. V idealnem primeru, dokler tega ne stori nekdo drug. A uganete, <strong>kdo ima ve\u010djo NEAT porabo?<\/strong> Da, tisti, ki se ne bojijo umazati rok in so tem opravilom pripravljeni posvetiti celo ve\u010d ur na teden. 70 kg \u017eenska porabi v povpre\u010dju pribli\u017eno <strong>210 kcal (vklju\u010dno z BMR) na uro<\/strong> gospodinjskih opravil. Morda se vam ne zdi ni\u010d takega, toda \u010de pomislite, da lahko ta priro\u010dna gospodinja za te aktivnosti porabi celo 2 uri na dan, to je <strong>2940 kcal na teden, isto \u0161tevilo kalorij pa se skriva v 550 g mle\u010dne \u010dokolade.<\/strong> In to se sli\u0161i kot precej\u0161nja koli\u010dina, kajne? \u010ce redno aktivno \u010distite, si lahko ob kavici brez te\u017eav privo\u0161\u010dite nekaj ko\u0161\u010dkov \u010dokolade, kljub temu pa ste \u0161e vedno v primanjkljaju in izgubljate telesno te\u017eo. Torej robotski sesalnik, ki za vas opravi vse delo, skrijte nazaj v \u0161katlo, dajte ga nekomu, ki nima ve\u010d mo\u010di, da bi sam o\u010distil stanovanje in se lotite dela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de \u017eelite med \u010di\u0161\u010denjem pove\u010dati porabo energije, <strong>poskusite med samim \u010di\u0161\u010denjem \u0161e malo telovaditi.<\/strong> Zdru\u017eite posamezne aktivnosti s <strong>po\u010depi, skleci ali voja\u0161kimi poskoki.<\/strong> Videli boste, da vas bo ena ura te &#8220;\u010distilne vadbe&#8221; preznojila in \u010de boste v ozadju predvajali svojo najljub\u0161o glasbo, boste v \u010di\u0161\u010denju morda celo u\u017eivali.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1124x750.jpg\" alt=\"Kako shuj\u0161ati doma brez vadbe\" class=\"wp-image-207601\" width=\"843\" height=\"563\" title=\"Kako shuj\u0161ati doma brez vadbe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Poskusite z vrtnarjenjem<\/h3>\n\n\n\n<p>Z vrtnarjenjem vsekakor ne mislimo, da bi morali sedeti na traktorju, ki bo opravil vse delo namesto vas (\u010deprav boste \u017ee z upravljanjem traktorja porabili ve\u010d energije, kot \u010de bi le le\u017eali). Na vrtu pa lahko po\u010dnete <strong>veliko koristnih in u\u010dinkovitih<\/strong> stvari. Kaj pa, \u010de bi poskusili kaj skopati?<strong> V primerjavi z le\u017eanjem se va\u0161a poraba energije med to aktivnostjo pove\u010da do petkrat. <\/strong>80 kg mo\u0161ki porabi 400 kcal na uro. Za\u010dnete lahko tudi z obrezovanjem grmi\u010devja ali pletjem, s \u010dimer <strong>boste porabo energije pove\u010dali za pribli\u017eno \u0161estkrat. <\/strong><span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Telovadite, kadar lahko<\/h3>\n\n\n\n<p>\u010cakate, da va\u0161e dekle zjutraj kon\u010dno pride ven iz kopalnice? <strong>Izkoristite ta \u010das in naredite nekaj po\u010depov ali sklec. <\/strong>To bo spodbudilo kri v telesu, nekoliko pa boste <strong>pove\u010dali tudi porabo energije.<\/strong> Enako u\u010dinkovito lahko izkoristite reklamni odmor med najljub\u0161im ve\u010dernim filmom ali ko \u010dakate, da zavre voda za testenine.&nbsp;Ljudje okoli vas bodo morda na za\u010detku gledali nekoliko postrani, a ko bodo videli, kako te malenkosti <strong>pozitivno vplivajo na va\u0161o postavo<\/strong>, bodo razumeli in se vam morda celo pridru\u017eili.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1124x854.jpg\" alt=\"Huj\u0161ajte s kratkimi doma\u010dimi vajami\" class=\"wp-image-207615\" width=\"843\" height=\"641\" title=\"Huj\u0161ajte s kratkimi doma\u010dimi vajami\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1124x854.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-400x304.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1536x1167.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Le\u017eite samo pono\u010di<\/h3>\n\n\n\n<p>Kot smo \u017ee povedali na za\u010detku \u010dlanka, tudi to, ali le\u017eite ali sedite, relativno <strong>pomembno vpliva na va\u0161o skupno porabo energije.<\/strong> \u010ce posku\u0161ate pove\u010dati NEAT, poskusite v postelji pre\u017eiveti samo tisti \u010das, ki ga dejansko rabite za spanje (pribli\u017eno 8-9 ur). Tudi med <strong>gledanjem televizije sku\u0161ajte raje sedeti<\/strong>. \u010ce pa je va\u0161 televizor na primer v kuhinji ali \u010de film gledate na prenosnem ra\u010dunalniku, <strong>lahko to po\u010dnete stoje<\/strong> in izkoristite \u010das za pripravo hrane za naslednji dan. \u010ce berete ali \u0161tudirate, je bolje, da ta \u010das pre\u017eivite sede, da pove\u010date porabo energije. <strong>Lahko tudi sedite na<\/strong> <a href=\"https:\/\/gymbeam.si\/zoga-za-fitnes-fitball-85-cm-gymbeam.html\"><strong>\u017eogi<\/strong><\/a>, kar vam bo pomagalo, da boste aktivneje uporabljali svoje mi\u0161ice. Obstajajo tudi ljudje, ki se najbolje u\u010dijo med hojo, tako da lahko poskusite tudi s tem. Od vas je odvisno, v kolik\u0161ni meri se boste spoprijeli s temi spremembami. S\u010dasoma morda ne boste niti pomislili, da bi se usedli, ko se boste vozili z avtobusom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksna_je_lekcija\"><\/span>Kak\u0161na je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bodite iskreni do sebe. \u010ce je edina aktivnost med tednom ta, da se peljete do telovadnice in tam pre\u017eivite eno uro, in se imate zato za aktivno osebo, se motite. <strong>NEAT<\/strong>, ki predstavlja kalorije, porabljene z obi\u010dajnimi aktivnostmi zunaj vadbe, je za na\u0161o porabo <strong>pomembnej\u0161i element kot vadba sama.<\/strong> To seveda ne pomeni, da ne bi smeli u\u017eivati v treningih mo\u010di. Vendar se poskusite <strong>osredoto\u010diti na to, kar po\u010dnete ves preostali \u010das.<\/strong> Dan je dolg 24 ur. \u010ce od tega prespite 8 ur in ste 8 ur v slu\u017ebi, je samo od vas odvisno, kako boste <strong>porabili preostalih 8 ur.<\/strong> Za\u010dnete lahko tako, da <strong>ve\u010d hodite<\/strong>, manj \u010dasa pre\u017eivite le\u017ee, v avtobusu ne sedite, se bolj <strong>vklju\u010dite v \u010di\u0161\u010denje ali pomagate nekomu, ki bi bil va\u0161e pomo\u010di vesel.<\/strong> Mo\u017enosti je neskon\u010dno. Karkoli boste storili, boste videli, da bodo te aktivnosti s\u010dasoma vplivale tako na va\u0161e zdravje kot na <strong>spremembo va\u0161e postave.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u010ce posku\u0161ate shuj\u0161ati in v telovadnici nekajkrat na teden vadite po eno uro, morda to ni prava pot za vas. V dana\u0161njem \u010dlanku bomo razlo\u017eili, kaj je NEAT in kako je povezan s huj\u0161anjem. S temi podatki lahko enostavno shuj\u0161ate, ne da bi vam bilo treba intenzivno telovaditi.<\/p>\n","protected":false},"author":100,"featured_media":207655,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6687,6867,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-212888","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-kalorije-sl","10":"tag-metabolizem","11":"tag-zdrav-zivljenjski-slog","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Huj\u0161ate lahko tudi brez vadbe, s hojo in drugimi obi\u010dajnimi aktivnostmi. 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