{"id":226105,"date":"2021-03-04T14:15:47","date_gmt":"2021-03-04T13:15:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=226105"},"modified":"2022-10-20T14:38:52","modified_gmt":"2022-10-20T12:38:52","slug":"10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/","title":{"rendered":"10 stvari koje morate znati prije nego \u0161to po\u010dnete s mr\u0161avljenjem"},"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.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#1_Izbacivanje_glutena_ugljikohidrata_ili_mlijecnih_proizvoda\" title=\"1. Izbacivanje glutena, ugljikohidrata ili mlije\u010dnih proizvoda\">1. Izbacivanje glutena, ugljikohidrata ili mlije\u010dnih proizvoda<\/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.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#2_Dijeta_i_gubitak_kilograma_slijedeci_pravila_prehrane_s_malo_ugljikohidrata_keto_dijete_racionalne_prehrane_ili_veganstva\" title=\"2. Dijeta i gubitak kilograma slijede\u0107i pravila prehrane s malo ugljikohidrata, keto dijete, racionalne prehrane ili veganstva\">2. Dijeta i gubitak kilograma slijede\u0107i pravila prehrane s malo ugljikohidrata, keto dijete, racionalne prehrane ili veganstva<\/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.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#3_Raspored_obroka\" title=\"3. Raspored obroka\">3. Raspored obroka<\/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.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#4_Ucestalost_obroka\" title=\"4. U\u010destalost obroka\">4. U\u010destalost obroka<\/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.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#5_Ako_je_vas_unos_kalorija_i_makronutrijenata_tocno_odgovarao_onome_sto_ste_planirali\" title=\"5. Ako je va\u0161 unos kalorija i makronutrijenata to\u010dno odgovarao onome \u0161to ste planirali\">5. Ako je va\u0161 unos kalorija i makronutrijenata to\u010dno odgovarao onome \u0161to ste planirali<\/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.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#6_Doruckovati_ili_ne\" title=\"6. Doru\u010dkovati ili ne?\">6. Doru\u010dkovati ili ne?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#7_Vjezbati_kardio_nataste_nakon_dorucka_ili_u_bilo_koje_doba_dana\" title=\"7. Vje\u017ebati kardio nata\u0161te, nakon doru\u010dka ili u bilo koje doba dana\">7. Vje\u017ebati kardio nata\u0161te, nakon doru\u010dka ili u bilo koje doba dana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#8_Pokusavati_pronaci_najbolji_trening_za_sagorijevanje_sto_vise_kalorija\" title=\"8. Poku\u0161avati prona\u0107i najbolji trening za sagorijevanje \u0161to vi\u0161e kalorija\">8. Poku\u0161avati prona\u0107i najbolji trening za sagorijevanje \u0161to vi\u0161e kalorija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#9_Provjeravanje_tezine_svaki_dan\" title=\"9. Provjeravanje te\u017eine svaki dan\">9. Provjeravanje te\u017eine svaki dan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#10_Spori_ili_naruseni_metabolizam\" title=\"10. Spori ili naru\u0161eni metabolizam\">10. Spori ili naru\u0161eni metabolizam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/#Sto_zakljuciti_iz_svega_navedenog\" title=\"\u0160to zaklju\u010diti iz svega navedenog?\">\u0160to zaklju\u010diti iz svega navedenog?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jo\u0161 uvijek postoji samo mali postotak ljudi koji gube kilograme na pravi na\u010din i ne podlegnu obe\u0107anjima instant keto dijeta, <a href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-kako-mijenja-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">programa detoksikacije<\/a> <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\">ili lo\u0161e postavljenih planova prehrane s unosom energije ispod razine bazalnog metabolizma. Kao rezultat toga, ljudi tada <strong>nepotrebno gube vrijeme s nefunkcionalnim dijetama,<\/strong> gdje izmjenjuju razdoblja drasti\u010dnog gubitka kilograma i ponovnog debljanja, krive\u0107i se za svoj neuspjeh umjesto da krive ove nefunkcionalne alate.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada bi svi od po\u010detka znali da ovo samo <strong>tro\u0161i vrijeme i \u017eivotnu energiju<\/strong>, mo\u017eda bi tada preispitali svoj pristup i slijedili postupak koji zahtijeva ne\u0161to vremena, ali donosi odr\u017eive rezultate. Ispod je <strong>popis 10 naj\u010de\u0161\u0107ih pitanja na koja ljudi obra\u0107aju previ\u0161e pa\u017enje kada mr\u0161ave te zaboravljaju na osnovna na\u010dela.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-1124x811.jpeg\" alt=\"Ho\u0107e li izbacivanje glutena, ugljikohidrata ili mlije\u010dnih proizvoda pomo\u0107i u mr\u0161avljenju?\" class=\"wp-image-221508\" width=\"843\" height=\"608\" title=\"Ho\u0107e li izbacivanje glutena, ugljikohidrata ili mlije\u010dnih proizvoda pomo\u0107i u mr\u0161avljenju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-1124x811.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-400x289.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-1536x1108.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"1-izbacivanje-glutena-ugljikohidrata-ili-mlijecnih-proizvoda\"><span class=\"ez-toc-section\" id=\"1_Izbacivanje_glutena_ugljikohidrata_ili_mlijecnih_proizvoda\"><\/span>1. Izbacivanje glutena, ugljikohidrata ili mlije\u010dnih proizvoda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cesto mo\u017eete pro\u010ditati ili \u010duti da su ljudi uspjeli <strong>smr\u0161avjeti tek kada su izbacili<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/gluten-je-li-zaista-stetan-za-sve-nas\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gluten<\/strong><\/a><strong> ili ugljikohidrate iz svoje prehrane.<\/strong> Stoje li doista gluten ili ugljikohidrati iza ovoga?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Time \u0161to su izbacili prili\u010dno bogatu skupinu glutena ili svih ugljikohidrata iz prehrane, <strong>spontano su smanjili unos energije<\/strong> i pali u kalorijski deficit. Jednostavno izbacivanje ove hrane nisu nadokna\u0111ivali pove\u0107anjem drugog izvora energije. Ako nemate potvr\u0111enih zdravstvenih problema povezanih s odre\u0111enom skupinom namirnica, nema razloga da ih izbjegavate u prehrani. <\/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\" id=\"2-dijeta-i-gubitak-kilograma-slijedeci-pravila-prehrane-s-malo-ugljikohidrata-keto-dijete-racionalne-prehrane-ili-veganstva\"><span class=\"ez-toc-section\" id=\"2_Dijeta_i_gubitak_kilograma_slijedeci_pravila_prehrane_s_malo_ugljikohidrata_keto_dijete_racionalne_prehrane_ili_veganstva\"><\/span>2. Dijeta i gubitak kilograma slijede\u0107i pravila prehrane s malo ugljikohidrata, keto dijete, racionalne prehrane ili veganstva<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Samo je na vama da odaberete koji je nutricionisti\u010dki smjer pravi za vas<\/strong> i koji vam nudi zdravstvene prednosti koje tra\u017eite. Sve dok imate kalorijski deficit, gubit \u0107ete kilograme, bez obzira jedete li &#8220;\u010disto&#8221;, malo ugljikohidrata ili slijedite paleo dijetu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-747x1124.jpg\" alt=\"Koliko puta dnevno biste trebali jesti kada \u017eelite smr\u0161avjeti?\" class=\"wp-image-221542\" title=\"Koliko puta dnevno biste trebali jesti kada \u017eelite smr\u0161avjeti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\" id=\"3-raspored-obroka\"><span class=\"ez-toc-section\" id=\"3_Raspored_obroka\"><\/span>3. Raspored obroka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u0160to se ti\u010de hrane, morate imati vlastiti sustav i poredak<\/strong> koji vama odgovara. Jeste li vi\u0161e jutarnji tip? Tada biste mo\u017eda trebali zapo\u010deti dan s obilnim doru\u010dkom. Ako ste, pak, jedna od no\u0107nih ptica, vjerojatno \u0107ete cijeniti obilnu ve\u010deru. Ne jesti uop\u0107e iza 17 ili 20 sati nije odgovor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Raspored va\u0161ih obroka ovisi u potpunosti o vama, a sve dok ostajete u kalorijskom deficitu,<\/strong> ni\u0161ta ne otpada. Istina je da bi <strong>profesionalni sporta\u0161i ili sporta\u0161i koji su usredoto\u010deni na trening snage<\/strong> i koji te\u017ee maksimalnoj mi\u0161i\u0107noj masi te minimalnoj tjelesnoj masti trebali razmi\u0161ljati o rasporedu obroka, ali ovo je tema za neki drugi put.<\/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\" id=\"4-ucestalost-obroka\"><span class=\"ez-toc-section\" id=\"4_Ucestalost_obroka\"><\/span>4. U\u010destalost obroka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Ne morate jesti dva ili \u0161est puta dnevno da biste smr\u0161avjeli,<\/strong> samo zato \u0161to je sada u modi<\/span><\/span>&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-povremeni-post\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">intermittent fasting<\/a> (dijeta povremenog posta). Neki ljudi vole vi\u0161e obroka tijekom dana, a drugi ne mogu bez dva ogromna obroka dnevno. Primjenjuju se ista pravila kao u prethodnoj to\u010dki; odr\u017eavajte vlastiti sustav u prehrani koji vam odgovara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Mo\u017eete zapo\u010deti s 3 ve\u0107a obroka tijekom dana, prikladno nadopunjena me\u0111uobrocima.<\/strong> Rezultati studija koji uspore\u0111uju u\u010dinkovitost visokofrekventne i niskofrekventne dijete pri mr\u0161avljenju imaju usporedive rezultate.<\/span><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"5-ako-je-vas-unos-kalorija-i-makronutrijenata-tocno-odgovarao-onome-sto-ste-planirali\"><span class=\"ez-toc-section\" id=\"5_Ako_je_vas_unos_kalorija_i_makronutrijenata_tocno_odgovarao_onome_sto_ste_planirali\"><\/span>5. Ako je va\u0161 unos kalorija i makronutrijenata to\u010dno odgovarao onome \u0161to ste planirali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>U prehrani se ne radi o perfekcionizmu, ve\u0107 o dugotrajnom sustavnom radu<\/strong> i odabiru prikladnije hrane i obroka. Za po\u010detak je lijepo pro\u0107i kroz svoj osobni plan prehrane bilje\u017ee\u0107i obroke u prehrambene aplikacije poput MyFitnessPal kako biste dobili ideju o tome koliko vam hrane stvarno treba. Me\u0111utim, imajte na umu da \u0107e vam to osigurati dugoro\u010dni prosjek, tako da va\u0161 unos mo\u017ee i varirati. Zapamtite, <strong>radi se o fleksibilnosti i slobodi,<\/strong> a ne o to\u010dno po\u0161tivanju nutricionisti\u010dkog plana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ono \u0161to bi vas moglo iznenaditi jest \u010dinjenica da<strong> ljudi uglavnom podcjenjuju unos energije i, obrnuto, precjenjuju kalorije sagorene tijekom vje\u017ebanja.<\/strong> U jednom istra\u017eivanju sudionici su vjerovali da su unosili samo 1.200 kcal, ali zapravo su dobivali 47 % vi\u0161e kcal, a pritom su i precjenjivali tjelesnu aktivnost za 51 %! Stvari jednostavno nisu uvijek onakve kakvima se \u010dine. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-750x1124.jpg\" alt=\"Moram li doru\u010dkovati ako \u017eelim smr\u0161avjeti?\" class=\"wp-image-221591\" title=\"Moram li doru\u010dkovati ako \u017eelim smr\u0161avjeti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-scaled.jpg 1707w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\" id=\"6-doruckovati-ili-ne\"><span class=\"ez-toc-section\" id=\"6_Doruckovati_ili_ne\"><\/span>6. Doru\u010dkovati ili ne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovo zvu\u010di kao citat iz Hamleta, ali rje\u0161enje za ovo pitanje je puno jednostavnije. Opet, rije\u010d je o onome \u0161to vama konkretno odgovara.<strong> Morate li jesti u roku od nekoliko minuta nakon bu\u0111enja,<\/strong> ina\u010de uop\u0107e ne biste mogli funkcionirati? Tada doru\u010dkujte. <strong>Ideja ranog doru\u010dka nije vam privla\u010dn<\/strong>a i radije biste jeli u\u017einu malo kasnije? I to je u redu. Planirajte svoj raspored oko toga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\">Tako\u0111er imajte na umu da <strong>razlog ovog stanja mogu biti va\u0161e ve\u010dernje prehrambene navike.<\/strong> To se posebno odnosi na ljude koji danju ne jedu puno, a zatim nave\u010der poharaju smo\u010dnicu i hladnjak, \u0161to definitivno nije u skladu s pravilima zdrave prehrane. Poku\u0161ajte malo razmisliti i jesti barem 2 &#8211; 3 sata prije planiranog spavanja. Mo\u017eda \u0107ete tada cijeniti doru\u010dak. Ako \u017eelite znati vi\u0161e o ovom pitanju, pro\u010ditajte na\u0161 \u010dlanak<\/span><\/span> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je li doru\u010dak najva\u017eniji obrok u danu ili je to samo mit?<\/strong><\/a><\/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\" id=\"7-vjezbati-kardio-nataste-nakon-dorucka-ili-u-bilo-koje-doba-dana\"><span class=\"ez-toc-section\" id=\"7_Vjezbati_kardio_nataste_nakon_dorucka_ili_u_bilo_koje_doba_dana\"><\/span>7. Vje\u017ebati kardio nata\u0161te, nakon doru\u010dka ili u bilo koje doba dana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Mo\u017eda \u0107u vam u\u0161tedjeti gnjava\u017eu s ranim ustajanjem i tr\u010danjem dok vam se o\u010di nisu ni otvorile kako spada,<\/strong> jer \u010dinjenica je da \u0107ete otprilike isti broj kalorija sagorjeti u \u0161est ujutro, u deset ujutro , u tri popodne i u devet nave\u010der. Prema trenutnim znanstvenim istra\u017eivanjima, nema dokaza da je<\/span><\/span> <a href=\"https:\/\/gymbeam.hr\/blog\/da-li-jutarnji-trening-sagorijeva-vise-masti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jutarnji kardio nata\u0161te<\/a> izuzetno koristan kod mr\u0161avljenja. Stoga <strong>tr\u010dite u bilo kojem trenutku tijekom dana, kada god vam \u017eivotni stil to dopu\u0161ta.<\/strong> Svaka kalorija se ra\u010duna<span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">.<\/span><\/span>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"8-pokusavati-pronaci-najbolji-trening-za-sagorijevanje-sto-vise-kalorija\"><span class=\"ez-toc-section\" id=\"8_Pokusavati_pronaci_najbolji_trening_za_sagorijevanje_sto_vise_kalorija\"><\/span>8. Poku\u0161avati prona\u0107i najbolji trening za sagorijevanje \u0161to vi\u0161e kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dosljedna produktivnost i ustrajnost<\/strong> klju\u010dni su \u010dimbenici uspjeha. Svakodnevni \u017eivot i navike stvaraju teren za uspjeh ili neuspjeh. Od kakve vam je koristi vrlo zahtjevan trening u kojem sagorite, na primjer, 200 kcal vi\u0161e od prosjeka, ali zbog slo\u017eenosti i vremena potrebnog za regeneraciju, sprije\u010dit \u0107e vas da i\u0161ta radite sljede\u0107ih pet dana? Tijekom ovih pet dana mogli ste vje\u017ebati mo\u017eda tri puta i tr\u010dati dva puta, \u0161to bi lako moglo sagorjeti ne\u0161to vi\u0161e od 2000 kcal. Zapamtite, u svakom pogledu to je ne\u0161to dugoro\u010dno, a ne brzinski. <strong>Mo\u017eete pove\u0107ati svoju potro\u0161nju energije tijekom treninga<\/strong> tako \u0161to \u0107ete uzeti svoj omiljeni <a href=\"https:\/\/gymbeam.hr\/pre-workout-stimulans-thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preworkout<\/a> ili koristiti <a href=\"https:\/\/gymbeam.hr\/sredstvo-za-izgaranje-masnoca-nero-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spaljiva\u010d masti.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\/02\/TZP03155-___-OK-1124x749.jpg\" alt=\"Koji je trening najbolji za sagorijevanje masti?\" class=\"wp-image-221607\" width=\"843\" height=\"562\" title=\"Koji je trening najbolji za sagorijevanje masti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK.jpg 1757w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"9-provjeravanje-tezine-svaki-dan\"><span class=\"ez-toc-section\" id=\"9_Provjeravanje_tezine_svaki_dan\"><\/span>9. Provjeravanje te\u017eine svaki dan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Brojka na vagi mo\u017ee se lako pomaknuti u rasponu od 3 kilograma u jednom danu,<\/strong> a gotovo isto vrijedi i za kolebanje te\u017eine iz dana u dan. Prehrambeni \u010dimbenici poput soli, koli\u010dine pojedene hrane ili ugljikohidrata koji prirodno ve\u017eu vodu imaju ogroman utjecaj na to. Faktori treninga ili stres tako\u0111er dolaze u obzir. Ako \u017eelite znati vi\u0161e o ovom pitanju, pro\u010ditajte na\u0161 \u010dlanake<\/span><\/span> <strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to vam vaga pokazuje ve\u0107u brojku, a nije rije\u010d o masti<\/a><\/span><\/span><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/why-the-scale-shows-you-a-higher-number-and-its-not-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">.<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,30248,44248,46435,46912,7185,8350,6937,46174,8234,7677,36322,1562,44254,28792\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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\" id=\"10-spori-ili-naruseni-metabolizam\"><span class=\"ez-toc-section\" id=\"10_Spori_ili_naruseni_metabolizam\"><\/span>10. Spori ili naru\u0161eni metabolizam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako mnogi ljudi misle da imaju spor metabolizam, u velikoj ve\u0107ini slu\u010dajeva to nije istina. Kao \u0161to smo gore pokazali, ljudi uglavnom podcjenjuju unos energije, ve\u0107 naprotiv &#8211; precjenjuju potro\u0161nju energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Kad nau\u010dite jesti prema svojim potrebama i ciljevima, vje\u017ebate ono u \u010demu u\u017eivate i \u017eivite aktivan stil \u017eivota, i sami \u0107ete se uvjeriti da<strong> spor metabolizam zapravo nije jedna od va\u0161ih briga<\/strong>. <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\/02\/IMG_8584-_-OK-1124x750.jpg\" alt=\"Mogu li imati spor metabolizam? I kako ubrzati spor metabolizam?\" class=\"wp-image-221622\" width=\"843\" height=\"563\" title=\"Mogu li imati spor metabolizam? I kako ubrzati spor metabolizam?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"sto-zakljuciti-iz-svega-navedenog\"><span class=\"ez-toc-section\" id=\"Sto_zakljuciti_iz_svega_navedenog\"><\/span>\u0160to zaklju\u010diti iz svega navedenog?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Obratite pa\u017enju na \u010dimbenike koji su zapravo va\u017eni<\/strong> i odre\u0111uju uspjeh ili neuspjeh. Tada \u0107ete otkriti da je najbolje \u0161to mo\u017eete napraviti jest prona\u0107i sistem za svoju prehranu, vje\u017ebanje i na\u010din \u017eivota koji vam odgovara. Da biste izgubili kilograme, ne morate tr\u010dati nata\u0161te ili jesti u skladu sa smjernicama najnovijih holivudskih trendova prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po\u010dnite malo vi\u0161e razmi\u0161ljati o hrani te obratite pa\u017enju na nju.<\/strong> Naprimjer, u prehrani biste mogli otkriti brojne skrivene kalori\u010dne bombe u obliku obroka brze hrane, slatki\u0161a ili slanih &#8220;delicija&#8221; i mogli biste prestati jesti toliko njih. Primjerice, u prehranu mo\u017eete dodati<strong> vi\u0161e povr\u0107a, vo\u0107a i proteina<\/strong> umjesto visoko industrijski obra\u0111ene hrane i po\u010deti<strong> redovito vje\u017ebati.<\/strong> Tada biste mogli primijetiti da vam odje\u0107a postaje \u0161ira, a da ne morate slijediti bilo kakvu odre\u0111enu prehranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I na \u0161to ste previ\u0161e obra\u0107ali pa\u017enju dok ste gubili kilograme? Napi\u0161ite nam u komentarima svoja iskustva, savjete i naputke. Ako vam se svidio \u010dlanak, podr\u017eite ga dijeljenjem kako bi i va\u0161i prijatelji mogli \u010ditati o stvarima koje predstavljaju samo gubljenje vremena prilikom mr\u0161avljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat 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><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Svatko bi trebao znati ovih 10 stvari o mr\u0161avljenju prije nego \u0161to odlu\u010di po\u010deti raditi na svom tijelu. U\u0161tedjet \u0107e vam vrijeme i usmjeriti vas u pravom smjeru kako bi rezultati bili trajni i odr\u017eivi.<\/p>\n","protected":false},"author":65,"featured_media":221347,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,7598,7436],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-226105","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-tezina-hr","11":"tag-tjelesna-masnoca-hr","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>10 stvari koje morate znati prije nego \u0161to po\u010dnete s mr\u0161avljenjem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako smr\u0161aviti brzo i trajno? 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