{"id":227933,"date":"2021-04-05T09:03:00","date_gmt":"2021-04-05T07:03:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227933"},"modified":"2021-04-02T14:55:29","modified_gmt":"2021-04-02T12:55:29","slug":"kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/","title":{"rendered":"Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej?"},"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\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/#Kako_si_predstavljate_kilogram_mascobe\" title=\"Kako si predstavljate kilogram ma\u0161\u010dobe?\">Kako si predstavljate kilogram ma\u0161\u010dobe?<\/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\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/#Kako_ucinkovito_izgubiti_kilogram_mascobe\" title=\"Kako u\u010dinkovito izgubiti kilogram ma\u0161\u010dobe\">Kako u\u010dinkovito izgubiti kilogram ma\u0161\u010dobe<\/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\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/#Kako_izracunati_porabo_kalorij_med_sportno_aktivnostjo_Predstavljamo_vam_MET\" title=\"Kako izra\u010dunati porabo kalorij med \u0161portno aktivnostjo? Predstavljamo vam MET\">Kako izra\u010dunati porabo kalorij med \u0161portno aktivnostjo? Predstavljamo vam MET<\/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\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/#Koliko_kalorij_porabite_z_zimskimi_sporti\" title=\"Koliko kalorij porabite z zimskimi \u0161porti\">Koliko kalorij porabite z zimskimi \u0161porti<\/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\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/#Koliko_kalorij_pokurite_s_%E2%80%9Cpoletnimi%E2%80%9D_sporti\" title=\"Koliko kalorij pokurite s &#8220;poletnimi&#8221; \u0161porti\">Koliko kalorij pokurite s &#8220;poletnimi&#8221; \u0161porti<\/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\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/#Koliko_kalorij_pokurite_s_treningom_moci_skvosom_in_drugimi_dvoranskimi_sporti\" title=\"Koliko kalorij pokurite s treningom mo\u010di, skvo\u0161om in drugimi dvoranskimi \u0161porti\">Koliko kalorij pokurite s treningom mo\u010di, skvo\u0161om in drugimi dvoranskimi \u0161porti<\/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.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/#Koliko_kalorij_porabite_z_rednimi_dnevnimi_aktivnostmi\" title=\"Koliko kalorij porabite z rednimi dnevnimi aktivnostmi\">Koliko kalorij porabite z rednimi dnevnimi aktivnostmi<\/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.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je ideja o kilogramu ma\u0161\u010dobe za vas no\u010dna mora? Mogo\u010de spadate med tiste ljudi, ki menijo, da so kilogram ma\u0161\u010dobe pridobili v enem popoldnevu in bodo morali telovaditi ure in ure, da bi pokurili torto in dva kozarca vina. Druga skrajnost so ljudje, ki imajo ob\u010dutek, da so z enourno vadbo porabili ogromno kalorij, zato lahko pojedo dodatno plo\u0161\u010dico \u010dokolade, dvojni hamburger in popijejo liter Coca-Cole, ne da bi se zredili. Niti eden izmed omenjenih pristopov ni dober ali pravilen. Enkrat za vselej vam bomo pokazali, kaj pravzaprav je ta kilogram ma\u0161\u010dobe, koliko energije vsebuje in kaj moramo storiti, da ga pokurimo.<\/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_si_predstavljate_kilogram_mascobe\"><\/span>Kako si predstavljate kilogram ma\u0161\u010dobe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>En kilogram ma\u0161\u010dobe vsebuje 7700 kcal.<\/strong> Za bolj\u0161o predstavo &#8211; gre za energijo, ki vsebuje pribli\u017eno <strong>1,45 kg mle\u010dne \u010dokolade ali 13,6 kg jabolk.<\/strong> Torej, res vam ni treba skrbeti, da boste kilogram ma\u0161\u010dobe pridobili \u017ee s samim pogledom na hrano. <span style=\"color: #ff6600\">[3] [4] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se \u017eelimo znebiti tega kilograma ma\u0161\u010dobe, moramo <strong>ustvariti<\/strong> <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\"kalori\u010dni primanjkljaj, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kalori\u010dni primanjkljaj<\/span>,<\/a> kar pomeni, da pokurimo ve\u010d energije, kot jo vnesemo v telo.<\/strong> To lahko storite na ve\u010d na\u010dinov.<strong> Lahko zmanj\u0161ate vnos hrane ali dodate gibanje ali pa kombinirate oboje,<\/strong> kar se zdi naju\u010dinkovitej\u0161a metoda. Na\u0161a telesa se lahko prilagodijo na ni\u017ejo oskrbo z energijo, vendar omejevanja vnosa hrane ne morete prakticirati v nedogled. \u0160port je tako odli\u010den na\u010din za izgradnjo kondicije, mi\u0161i\u010dne mase, seksi postave in kar je najbolj\u0161e pri tem &#8211; ni vam treba stradati na dieti. <span style=\"color: #ff6600\">[5]<\/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\/02\/chia-1124x749.jpg\" alt=\"Koliko energije vsebuje kilogram ma\u0161\u010dobe?\" class=\"wp-image-225711\" width=\"843\" height=\"562\" title=\"Koliko energije vsebuje kilogram ma\u0161\u010dobe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/chia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/chia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/chia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/chia.jpg 2000w\" 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=\"Kako_ucinkovito_izgubiti_kilogram_mascobe\"><\/span>Kako u\u010dinkovito izgubiti kilogram ma\u0161\u010dobe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za bolj\u0161o predstavo poglejmo, kako dolgo traja, da \u017eenska z imenom Ma\u0161a, ki se ne ukvarja z nobenim \u0161portom in vzdr\u017euje svojo telesno te\u017eo z 2000 kcal, pokuri kilogram ma\u0161\u010dobe. <span style=\"color: #ff6600\">[2]<\/span><\/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>\u010ce Ma\u0161a<strong> ne bi spremenila prehranjevalnih navad in v svoje \u017eivljenje vklju\u010dila \u0161portno aktivnost, s katero bi se ukvarjala \u0161tirikrat na teden<\/strong> in pri kateri bi v povpre\u010dju porabila 500 kcal, bi <strong>kilogram ma\u0161\u010dobe izgubila<\/strong> <strong>v manj kot 4 tednih<\/strong>.<\/li><li>\u010ce bi Ma\u0161a <strong>s prehrano vsak dan zmanj\u0161ala vnos energije za 500 kcal, bi kilogram ma\u0161\u010dobe izgubila v pribli\u017eno 16 dneh.<\/strong> Toda vpra\u0161anje je, kako dolgo bi lahko zdr\u017eala s tako majhnim vnosom hrane. Verjetno bi trpela zaradi lakote, kar bi lahko povzro\u010dilo prenajedanje, povrnitev telesne te\u017ee in prito\u017ebe zaradi <a href=\"https:\/\/gymbeam.si\/blog\/bi-se-lahko-vas-metabolizem-upocasnil-ali-bil-poskodovan-5-nasvetov-za-pospesitev-presnove\/\" target=\"_blank\" aria-label=\"upo\u010dasnjene presnove. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">upo\u010dasnjene presnove<\/span>.<\/a><\/li><li>\u010ce bi Ma\u0161a <strong>nekoliko spremenila prehranjevalne navade (zmanj\u0161ala vnos energije za 250 kcal) in dodala \u0161portno aktivnost \u0161tirikrat na teden<\/strong>, med katero bi vsaki\u010d pokurila pribli\u017eno 500 kcal, <strong>bi kilogram ma\u0161\u010dobe izgubila v pribli\u017eno 15 dneh<\/strong>. Ker je bila glede tega pametna in je jedla dovolj beljakovin, pri tem ne bi trpela lakote in ne bi jo preganjalo niti hrepenenje po sladkarijah. Poleg tega bi z veseljem delala na svoji kondiciji in mi\u0161i\u010dni masi. Ker mi\u0161ice kurijo ve\u010d energije kot ma\u0161\u010dobe, ji ne bi bilo treba skrbeti, da bi se morala prilagoditi manj\u0161emu vnosu in &#8220;upo\u010dasnjeni presnovi&#8221;.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite sami ugotoviti, kak\u0161en naj bi bil va\u0161 vnos, si lahko pomagate tako, da to izra\u010dunate z <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\"na\u0161im kalkulatorjem. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">na\u0161im kalkulatorjem<\/span>.<\/a><\/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\/02\/aktivni-1124x749.jpg\" alt=\"Kako hitro izgubiti kilogram ma\u0161\u010dobe\" class=\"wp-image-225725\" width=\"843\" height=\"562\" title=\"Kako hitro izgubiti kilogram ma\u0161\u010dobe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aktivni-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aktivni-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aktivni-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aktivni.jpg 1800w\" 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=\"Kako_izracunati_porabo_kalorij_med_sportno_aktivnostjo_Predstavljamo_vam_MET\"><\/span>Kako izra\u010dunati porabo kalorij med \u0161portno aktivnostjo? Predstavljamo vam MET<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko vemo, da <strong>nas \u0161portne aktivnosti la\u017eje pripeljejo do sanjske postave<\/strong>, si pobli\u017ee poglejmo, koliko kalorij v resnici pokurimo. Za bolj\u0161o predstavo je v tabelah prikazano pribli\u017eno \u0161tevilo kalorij, porabljenih na uro pri dolo\u010deni aktivnosti pri povpre\u010dno 65 kg \u017eenskah in 80 kg mo\u0161kih. Da bi izra\u010dunali pribli\u017eno porabo za va\u0161o te\u017eo, <strong>dodamo tudi vrednost MET (metabolni ekvivalent)<\/strong>. Ta vrednost izra\u017ea energijo, ki jo porabite za dolo\u010deno aktivnost v primerjavi z nepremi\u010dnim le\u017eanjem. \u010ce je na primer vrednost MET za aktivnost 4, to pomeni, da \u010dlovek porabi 4-krat ve\u010d kalorij, ko \u010de bi enako dolgo le\u017eal na miru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Primer:<\/strong> \u010ce bi 60 kg oseba eno uro le\u017eala (MET 1), bi pokurila 60 kcal. \u010ce bi se ista oseba eno uro ukvarjala s \u0161portom z vrednostjo MET 10, bi pokurila 600 kcal.<\/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=\"Koliko_kalorij_porabite_z_zimskimi_sporti\"><\/span>Koliko kalorij porabite z zimskimi \u0161porti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Velik del prebivalstva bo v zimskih mesecih zmanj\u0161al svojo aktivnost. Zakaj? Zunaj je mrzlo in fitnes center je dale\u010d ali pa imajo \u0161e veliko drugih razlogov, zakaj tega preprosto ne morejo storiti. <strong>Veliko la\u017eje se je zaviti v odejo in u\u017eivati v udobju svojega kav\u010da<\/strong>. \u010ce \u017eelite v zimskih mesecih ostati aktivni, se ne bojte preizku\u0161ati novih \u0161portov. Tek na smu\u010deh je na primer odli\u010den na\u010din, da <strong>pre\u017eivite dan na prostem in \u0161e vedno porabite veliko kalorij.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tabeli boste na\u0161li osnovni pregled zimskih \u0161portov in okvirno \u0161tevilo kalorij, ki jih porabite med njimi. \u0160e posebej pri smu\u010danju in deskanju na snegu ne pozabite, da gre za <strong>kalorije, ki jih porabite med uro aktivnega gibanja<\/strong>. Sedenje na vle\u010dnici ne \u0161teje. Prav tako je tudi pri hokeju razlika v tem, ali ste v prednjem polo\u017eaju in v eni uri predrsate ve\u010d kilometrov ali pa boste preprosto stali v goli brez ve\u010djega posredovanja.<\/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\"><strong>Poraba kalorij pri povpre\u010dnem mo\u0161kem in \u017eenski<\/strong><span style=\"color: #ff6600\"><strong> [1]<\/strong><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\"><strong>Aktivnost<\/strong><\/p><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Poraba 65 kg \u017eenske na uro<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Kako dolgo bo trajalo, da bo ta \u017eenska pokurila kilogram ma\u0161\u010dobe<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Poraba 80 kg mo\u0161kega na uro<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Kako dolgo bo trajalo, da bo ta mo\u0161ki pokuril kilogram ma\u0161\u010dobe<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Drsanje pri 14,5 km\/h<\/strong><\/p><\/td><td>6<\/td><td>390 kcal<\/td><td><p style=\"text-align: center\">19 ur in 45 minut<\/p><\/td><td>480 kcal<\/td><td><p style=\"text-align: center\">16 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Hokej na ledu<\/strong><\/p><\/td><td>8,7<\/td><td>566 kcal<\/td><td><p style=\"text-align: center\">13 ur in 30 minut<\/p><\/td><td>696 kcal<\/td><td><p style=\"text-align: center\">11 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Smu\u010danje (aktivni \u010das)<\/strong><\/p><\/td><td>5,3<\/td><td>345 kcal<\/td><td><p style=\"text-align: center\">22 ur in 15 minut<\/p><\/td><td>424 kcal<\/td><td><p style=\"text-align: center\">18 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Deskanje na snegu (aktivni \u010das)<\/strong><\/p><\/td><td>5,3<\/td><td>345 kcal<\/td><td><p style=\"text-align: center\">22 ur in 15 minut<\/p><\/td><td>424 kcal<\/td><td><p style=\"text-align: center\">18 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Tek na smu\u010deh pri 4 km\/h<\/strong><\/p><\/td><td>6,8<\/td><td>442 kcal<\/td><td><p style=\"text-align: center\">17 ur in 30 minut<\/p><\/td><td>544 kcal<\/td><td><p style=\"text-align: center\">14 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Turno smu\u010danje<\/strong><\/p><\/td><td>5,5<\/td><td>358 kcal<\/td><td><p style=\"text-align: center\">21 ur in 30 minut<\/p><\/td><td>440 kcal<\/td><td><p style=\"text-align: center\">17 ur in 30 minut<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\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\/iStock-1173630936-1124x749.jpg\" alt=\"Koliko kalorij pokurite s smu\u010danjem in drugimi zimskimi \u0161porti\" class=\"wp-image-225751\" width=\"843\" height=\"562\" title=\"Koliko kalorij pokurite s smu\u010danjem in drugimi zimskimi \u0161porti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1173630936-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1173630936-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1173630936-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1173630936-2048x1365.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=\"Koliko_kalorij_pokurite_s_%E2%80%9Cpoletnimi%E2%80%9D_sporti\"><\/span>Koliko kalorij pokurite s &#8220;poletnimi&#8221; \u0161porti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Takoj, ko postane topleje, nas sonce zvabi na plano in seveda smo tako tudi bolj aktivni. Na voljo je veliko na\u010dinov gibanja, od vas pa je odvisno, <strong>s koliko \u0161portnimi dejavnostmi se ukvarjate, da vam ne postane dolg\u010das<\/strong>. Tabela prikazuje pribli\u017eno \u0161tevilo kalorij, porabljenih med temi aktivnostmi. Ta vrednost je odvisna predvsem od <strong>intenzivnosti, s katero se premikate<\/strong>. \u010ce \u017eelite dobiti navdih, preden se lotite teh dejavnosti, vas bo to morda <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" aria-label=\"usmerilo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">usmerilo<\/a><\/span> v pravo smer.<\/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\"><strong>Poraba kalorij pri povpre\u010dnem mo\u0161kem in \u017eenski<\/strong><span style=\"color: #ff6600\"><strong> [1]<\/strong><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\"><strong>Aktivnost<\/strong><\/p><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Poraba 65 kg \u017eenske na uro<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u010cASA BO TRAJALO, DA BO TA \u017dENSKA POKURILA KILOGRAM MA\u0160\u010cOBE<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Poraba 80 kg mo\u0161kega na uro<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u010cASA BO TRAJALO, DA BO TA MO\u0160KI POKURIL KILOGRAM MA\u0160\u010cOBE<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Tek pri 10 km\/h<\/strong><\/p><\/td><td>10,3<\/td><td>670 kcal<\/td><td><p style=\"text-align: center\">11 ur in 30 minut<\/p><\/td><td>824 kcal<\/td><td><p style=\"text-align: center\">9 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Kolesarjenje s povpre\u010dnim tempom<\/strong><\/p><\/td><td>8<\/td><td>520 kcal<\/td><td><p style=\"text-align: center\">14 ur in 45 minut<\/p><\/td><td>640 kcal<\/td><td><p style=\"text-align: center\">12 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Planinarjenje<\/strong><\/p><\/td><td>6<\/td><td>390 kcal<\/td><td><p style=\"text-align: center\">19 ur in 45 minut<\/p><\/td><td>480 kcal<\/td><td><p style=\"text-align: center\">16 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Rolkanje<\/strong><\/p><\/td><td>5<\/td><td>325 kcal<\/td><td><p style=\"text-align: center\">23 ur in 45 minut<\/p><\/td><td>400 kcal<\/td><td><p style=\"text-align: center\">19 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Nogomet<\/strong><\/p><\/td><td>8<\/td><td>520 kcal<\/td><td><p style=\"text-align: center\">14 ur in 45 minut<\/p><\/td><td>640 kcal<\/td><td><p style=\"text-align: center\">12 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Tenis<\/strong><\/p><\/td><td>7,3<\/td><td>475 kcal<\/td><td><p style=\"text-align: center\">16 ur in 15 minut<\/p><\/td><td>584 kcal<\/td><td><p style=\"text-align: center\">13 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Odbojka<\/strong><\/p><\/td><td>5<\/td><td>325 kcal<\/td><td><p style=\"text-align: center\">23 ur in 45 minut<\/p><\/td><td>400 kcal<\/td><td><p style=\"text-align: center\">19 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Rolanje<\/strong><\/p><\/td><td>7<\/td><td>455 kcal<\/td><td><p style=\"text-align: center\">17 ur<\/p><\/td><td>560 kcal<\/td><td><p style=\"text-align: center\">13 ur in 45 minut<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\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\/pohyb-1-1124x750.jpg\" alt=\"Koliko kalorij pokurite med tekom in drugimi poletnimi \u0161porti\" class=\"wp-image-225774\" width=\"843\" height=\"563\" title=\"Koliko kalorij pokurite med tekom in drugimi poletnimi \u0161porti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pohyb-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pohyb-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pohyb-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pohyb-1.jpg 1800w\" 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=\"Koliko_kalorij_pokurite_s_treningom_moci_skvosom_in_drugimi_dvoranskimi_sporti\"><\/span>Koliko kalorij pokurite s treningom mo\u010di, skvo\u0161om in drugimi dvoranskimi \u0161porti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No, imamo tudi razli\u010dico za tiste, ki so ljubitelji dvoranskih aktivnosti. Tudi notranji prostori ponujajo veliko mo\u017enosti za u\u017eivanje, <strong>v\u010dasih pa vam niti ni treba zapustiti udobja lastnega doma<\/strong>. Kaj pa joga? V dnevni sobi lahko izvajate tudi trening mo\u010di. Stopnja porabljenih kalorij je spet odvisna od <strong>intenzivnosti in te\u017ee ute\u017ei, ki jih dvigujete<\/strong>. Vendar glavni namen treninga mo\u010di ni zgolj poraba kalorij, temve\u010d izgradnja mi\u0161i\u010dne mase, ki bo nato <strong>pomagala pri kurjenju energije, tudi \u010de samo le\u017eite na kav\u010du<\/strong>. <span style=\"color: #ff6600\">[6] [7]<\/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\"><strong>Poraba kalorij pri povpre\u010dnem mo\u0161kem in \u017eenski<\/strong><span style=\"color: #ff6600\"><strong> [1]<\/strong><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\"><strong>Aktivnost<\/strong><\/p><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Poraba 65 kg \u017eenske na uro<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u010cASA BO TRAJALO, DA BO TA \u017dENSKA POKURILA KILOGRAM MA\u0160\u010cOBE <\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Poraba 80 kg mo\u0161kega na uro<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u010cASA BO TRAJALO, DA BO TA MO\u0160KI POKURIL KILOGRAM MA\u0160\u010cOBE<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Joga<\/strong><\/p><\/td><td>3<\/td><td>195 kcal<\/td><td><p style=\"text-align: center\">39 ur in 30 minut<\/p><\/td><td>240 kcal<\/td><td><p style=\"text-align: center\">32 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Pilates<\/strong><\/p><\/td><td>3<\/td><td>195 kcal<\/td><td><p style=\"text-align: center\">39 ur in 30 minut<\/p><\/td><td>240 kcal<\/td><td><p style=\"text-align: center\">32 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Trening mo\u010di<\/strong><\/p><\/td><td>6\u201310<\/td><td>390\u2013650 kcal<\/td><td><p style=\"text-align: center\">11 ur in 45 minut \u2013 19 ur in 45 minut<\/p><\/td><td>480\u2013800 kcal<\/td><td><p style=\"text-align: center\">9 ur in 45 minut \u2013 16 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Trening na elipti\u010dnem trena\u017eerju<\/strong><\/p><\/td><td>5<\/td><td>325 kcal<\/td><td><p style=\"text-align: center\">23 ur in 45 minut<\/p><\/td><td>400 kcal<\/td><td><p style=\"text-align: center\">19 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Ples<\/strong><\/p><\/td><td>7<\/td><td>455 kcal<\/td><td><p style=\"text-align: center\">17 ur<\/p><\/td><td>560 kcal<\/td><td><p style=\"text-align: center\">13 ur in 45 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Aerobika<\/strong><\/p><\/td><td>7,3<\/td><td>475 kcal<\/td><td><p style=\"text-align: center\">16 ur in 15 minut<\/p><\/td><td>584 kcal<\/td><td><p style=\"text-align: center\">13 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Badminton<\/strong><\/p><\/td><td>5,5<\/td><td>358 kcal<\/td><td><p style=\"text-align: center\">21 ur in 30 minut<\/p><\/td><td>440 kcal<\/td><td><p style=\"text-align: center\">17 ur in 30 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Ko\u0161arka<\/strong><\/p><\/td><td>6,5<\/td><td>423 kcal<\/td><td><p style=\"text-align: center\">18 ur in 15 minut<\/p><\/td><td>520 kcal<\/td><td><p style=\"text-align: center\">14 ur in 45 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Trening z boksarsko vre\u010do<\/strong><\/p><\/td><td>5,5<\/td><td>358 kcal<\/td><td><p style=\"text-align: center\">21 ur in 30 minut<\/p><\/td><td>440 kcal<\/td><td><p style=\"text-align: center\">17 ur in 30 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Skvo\u0161<\/strong><\/p><\/td><td>7,3<\/td><td>475 kcal<\/td><td><p style=\"text-align: center\">16 ur in 15 minut<\/p><\/td><td>584 kcal<\/td><td><p style=\"text-align: center\">13 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Rekreacijsko plavanje<\/strong><\/p><\/td><td>5,4<\/td><td>351 kcal<\/td><td><p style=\"text-align: center\">22 ur<\/p><\/td><td>432 kcal<\/td><td><p style=\"text-align: center\">17 ur in 45 minut<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\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\/kiralydec-12-1124x750.jpg\" alt=\"Koliko kalorij porabite s treningom mo\u010di in dvoranskim \u0161portom\" class=\"wp-image-225795\" width=\"843\" height=\"563\" title=\"Koliko kalorij porabite s treningom mo\u010di in dvoranskim \u0161portom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/kiralydec-12-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/kiralydec-12-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/kiralydec-12-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/kiralydec-12.jpg 2000w\" 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=\"Koliko_kalorij_porabite_z_rednimi_dnevnimi_aktivnostmi\"><\/span>Koliko kalorij porabite z rednimi dnevnimi aktivnostmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadnji seznam aktivnosti bo verjetno presenetil tiste, ki menijo, da je \u0161port edini na\u010din za porabo kalorij. To ni res. <strong>Vsak dodatni gib resni\u010dno \u0161teje.<\/strong> Tudi \u010de gre za hojo v zgornje nadstropje, kratek sprehod do po\u0161te ali preprosto \u010di\u0161\u010denje stanovanja. Tudi to je v\u010dasih lahko spodoben trening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d o tem, kako porabiti kalorije z obi\u010dajnimi vsakodnevnimi aktivnostmi, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju?<\/a><\/strong><\/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\"><strong>Poraba kalorij pri povpre\u010dnem mo\u0161kem in \u017eenski<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-left is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\"><strong>Aktivnost<\/strong><\/p><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Poraba 65 kg \u017eenske na uro<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u010cASA BO TRAJALO, DA BO TA \u017dENSKA POKURILA KILOGRAM MA\u0160\u010cOBE<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Poraba 80 kg mo\u0161kega na uro<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u010cASA BO TRAJALO, DA BO TA MO\u0160KI POKURIL KILOGRAM MA\u0160\u010cOBE<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Sesanje in brisanje tal<\/strong><\/p><\/td><td>3,3<\/td><td>215 kcal<\/td><td><p style=\"text-align: center\">35 ur in 45 minut<\/p><\/td><td>264 kcal<\/td><td><p style=\"text-align: center\">29 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Premikanje \u0161katel<\/strong><\/p><\/td><td>4<\/td><td>260 kcal<\/td><td><p style=\"text-align: center\">29 ur in 30 minut<\/p><\/td><td>320 kcal<\/td><td><p style=\"text-align: center\">24 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Popravilo avtomobila<\/strong><\/p><\/td><td>3,3<\/td><td>215 kcal<\/td><td><p style=\"text-align: center\">35 ur in 45 minut<\/p><\/td><td>264 kcal<\/td><td><p style=\"text-align: center\">29 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Sekanje drv<\/strong><\/p><\/td><td>6,3<\/td><td>410 kcal<\/td><td><p style=\"text-align: center\">18 ur in 45 minut<\/p><\/td><td>504 kcal<\/td><td><p style=\"text-align: center\">15 ur in 15 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Vrtnarjenje<\/strong><\/p><\/td><td>4,3<\/td><td>280 kcal<\/td><td><p style=\"text-align: center\">27 ur in 30 minut<\/p><\/td><td>344 kcal<\/td><td><p style=\"text-align: center\">22 ur in 30 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Hoja po ravnem pri 4 km\/h<\/strong><\/p><\/td><td>3<\/td><td>195 kcal<\/td><td><p style=\"text-align: center\">39 ur in 30 minut<\/p><\/td><td>240 kcal<\/td><td><p style=\"text-align: center\">32 ur<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Vo\u017enja z motorjem<\/strong><\/p><\/td><td>2,8<\/td><td>182 kcal<\/td><td><p style=\"text-align: center\">42 ur in 15 minut<\/p><\/td><td>224 kcal<\/td><td><p style=\"text-align: center\">34 ur in 30 minut<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Kuhanje<\/strong><\/p><\/td><td>3<\/td><td>195 kcal<\/td><td><p style=\"text-align: center\">39 ur in 30 minut<\/p><\/td><td>240 kcal<\/td><td><p style=\"text-align: center\">32 ur<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot vidite, pokuriti kilogram ma\u0161\u010dobe zgolj s \u0161portom ni tako enostavno in da lahko stane ve\u010d kot <strong>10 ur intenzivnega treninga.<\/strong>&nbsp; Zato ne pozabite, da \u0161port ni edini na\u010din, da pokurite kilogram ma\u0161\u010dobe. \u010ce posku\u0161ate shuj\u0161ati, je obi\u010dajno najbolj u\u010dinkovito pove\u010dati svojo \u0161portno aktivnost in obi\u010dajne dnevne aktivnosti ter <strong>zmanj\u0161ati vnos kalorij<\/strong>. Zavedati se morate, da kilograma ma\u0161\u010dobe niste pridobili v enem dnevu, zato ne morete pri\u010dakovati, da se ga boste tako hitro znebili. Bodite potrpe\u017eljivi, bodite dosledni in prej kot slej boste videli rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate svojo najljub\u0161o \u0161portno aktivnost, ki vam pomaga pri huj\u0161anju in izbolj\u0161anju razpolo\u017eenja? V komentarjih z nami delite svoje nasvete.<\/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\"><a href=\"https:\/\/gymbeam.si\/topilci-mascob\" 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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.si\/oprema-za-vadbo\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOprema za vadbo\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<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ni nujno, da kilogram ma\u0161\u010dobe postane va\u0161a no\u010dna mora. V dana\u0161njem \u010dlanku boste izvedeli, koliko kalorij se skriva v njem in kako dolgo se morate gibati, da ga pokurite.<\/p>\n","protected":false},"author":100,"featured_media":225850,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6687,7443,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227933","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-telesna-mascoba","11":"tag-vadba-sl","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>Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali \u017eelite shuj\u0161ati? 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