{"id":234259,"date":"2020-07-10T16:10:00","date_gmt":"2020-07-10T14:10:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=234259"},"modified":"2021-03-24T16:13:30","modified_gmt":"2021-03-24T15:13:30","slug":"kako-jacanje-potice-mrsavljenje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-jacanje-potice-mrsavljenje\/","title":{"rendered":"Kako ja\u010danje poti\u010de mr\u0161avljenje?"},"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\/kako-jacanje-potice-mrsavljenje\/#Sto_podrzava_mrsavljenje\" title=\"\u0160to podr\u017eava mr\u0161avljenje?\">\u0160to podr\u017eava mr\u0161avljenje?<\/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\/kako-jacanje-potice-mrsavljenje\/#Kako_jacanje_potice_mrsavljenje\" title=\"Kako ja\u010danje poti\u010de mr\u0161avljenje?\">Kako ja\u010danje poti\u010de mr\u0161avljenje?<\/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\/kako-jacanje-potice-mrsavljenje\/#Kardio\" title=\"Kardio\">Kardio<\/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\/kako-jacanje-potice-mrsavljenje\/#Trening_snage\" title=\"Trening snage\">Trening snage<\/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\/kako-jacanje-potice-mrsavljenje\/#Nekoliko_savjeta_o_tome_kako_maksimizirati_trening_usmjeren_na_mrsavljenje\" title=\"Nekoliko savjeta o tome kako maksimizirati trening usmjeren na mr\u0161avljenje\">Nekoliko savjeta o tome kako maksimizirati trening usmjeren na mr\u0161avljenje<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_podrzava_mrsavljenje\"><\/span>\u0160to podr\u017eava mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uistinu je mnogo faktora koji <strong>utje\u010du na va\u0161u tjelesnu te\u017einu<\/strong>. Kazaljka na va\u0161oj vagi ovisi o <strong>prehrani<\/strong> koju unosite, <strong>genetskim predispozicijama<\/strong> koje ste naslijedili ili o va\u0161oj <strong>dobi.<\/strong> Me\u0111utim, ako je va\u0161 cilj <strong>smanjiti masne naslage,<\/strong> trebate se usredoto\u010diti na <strong>tri klju\u010dna aspekta<\/strong> koje biste trebali uvesti u svoj \u017eivot \u0161to prije.<\/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\">Kalorijski deficit<\/h3>\n\n\n\n<p>Kalorije su <strong>jedinice energije <\/strong>koje dobivate iz hrane i pi\u0107a. Primarni faktor kod <strong>smanjenja tjelesne te\u017eine <\/strong>je prilagoditi <strong>svoj unos kalorija<\/strong>. Ako \u017eudite za gubitkom suvi\u0161nih kilograma, va\u0161 <strong>kalorijski unos ne bi trebao biti ve\u0107i od&nbsp;<\/strong> va\u0161eg preporu\u010denog dnevnog unosa, upravo suprotno, <strong>trebao bi biti ni\u017ei.<\/strong> Njegov unos mo\u017eete smanjiti i <strong>u\u010dinkovitim vje\u017ebanjem<\/strong> tijekom kojeg \u0107ete spaliti nekoliko kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U praksi to izgleda ovako: Prosje\u010dna \u017eena dnevno bi trebala unijeti oko <strong>2000 kcal,<\/strong> kako bi odr\u017eala svoju <strong>dosada\u0161nju te\u017einu.<\/strong> Ako bi htjela <strong>smr\u0161avjeti barem<\/strong> <strong>0,45 kg tjedno<\/strong>, njezin dnevni unos trebao bi biti oko <strong>1500 kcal.<\/strong> To mo\u017ee posti\u0107i bilo <strong>promjenom prehrane<\/strong> u onu s ni\u017eim udjelom kalorija, bilo&nbsp; da svojim prosje\u010dnim 2000 kalorija dnevno doda i <strong>potro\u0161nju kalorija u obliku tjelovje\u017ebe<\/strong>.&nbsp; Ako bi dnevno se dnevno bavila aktivnostima poput tr\u010danja, bicikliranja ili ja\u010danja, tijekom kojih bi spalila 500 kcal, smanjio bi se njezin dnevni unos. To zna\u010di da: <strong>2000 kcal &#8211; 500 kcal = 1500 kcal dnevno = 3500 kcal tjedno = &#8211; 0,45 kg tjedno.&nbsp; <\/strong><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>Kalorije koje sagorijevate ili tro\u0161ite svaki dan uklju\u010duju ove <strong>tri komponente:<\/strong><\/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><strong>bazalni metabolizam (BMR)<\/strong> &#8211;&nbsp; BMR ozna\u010dava kalorije koje va\u0161e tijelo spaljuje u mirovanju prilikom \u017eivotno va\u017enih funkcija kao \u0161to je disanje ili krvotok.<\/li><li><strong>termi\u010dki u\u010dinak hrane<\/strong> &#8211; To su kalorije koje va\u0161e tijelo sagorijeva probavljanjem, apsorpcijom i metaboliziranjem hrane.<\/li><li><strong>termogena tjelesna aktivnost<\/strong> &#8211; kalorije koje sagorite tijekom sporta, ja\u010danja ili drugih aktivnosti koje nisu vje\u017ebe, uklju\u010duju\u0107i obavljanje ku\u0107anskih poslova.<span style=\"color: #ff6600;\"> [1]<\/span><\/li><\/ul>\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\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg\" alt=\"Kalorijski deficit\" class=\"wp-image-222040\" width=\"843\" height=\"563\" title=\"Kalorijski deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Fizi\u010dka aktivnost<\/h3>\n\n\n\n<p>Najva\u017eniji faktor za postizanje gubitka kilograma je ve\u0107 spomenuti kalorijski deficit. Me\u0111utim, ako niste sposobni <strong>odr\u017eavati unos manje koli\u010dine kalorija<\/strong>, trebali biste se usredoto\u010diti na <strong>ve\u0107u potro\u0161nju<\/strong> kalorija i tako doslovno sagorijevati kalorije iz svog tijela. Mnoge studije \u010dak sugeriraju da ni\u017ei unos kalorija <strong>dugoro\u010dno nije odr\u017eiv<\/strong>, \u0161to zna\u010di da ne vodi dugoro\u010dnom gubitku kilograma. Upravo je kombinacija <strong>optimalnog dnevnog unosa kalorija<\/strong> i naknadnog <strong>sagorijevanja kalorija kod fizi\u010dke aktivnosti<\/strong> zaslu\u017ena za uspjeh u <strong>dugoro\u010dno odr\u017eivom mr\u0161avljenju. <\/strong><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>Osim toga, redovitom tjelesnom aktivno\u0161\u0107u <strong>smanjit \u0107ete rizik od kardiovaskularnih problema<\/strong> koji su uobi\u010dajeni kod ljudi s prekomjernom tjelesnom te\u017einom i onih koji se nedovoljno kre\u0107u. Me\u0111utim, ako biste samo smr\u0161avjeli smanjivanjem kalorija bez vje\u017ebanja, vjerojatno biste izgubili<strong> previ\u0161e mi\u0161i\u0107ne mase.<\/strong> To je zato \u0161to <strong>kada smanjite unos kalorija,<\/strong> va\u0161e tijelo \u0107e tra\u017eiti drugi<strong> izvor energije, <\/strong>a to su ne samo masti, ve\u0107 i <strong>bjelan\u010devine u mi\u0161i\u0107ima.<\/strong> Rezultat \u0107e biti <strong>gubitak kilograma, <\/strong>ali va\u0161e tijelo<strong> ne\u0107e biti u\u010dvr\u0161\u0107eno ni dovoljno sna\u017eno<\/strong><strong>. <\/strong><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<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\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg\" alt=\"Fizi\u010dka aktivnost\" class=\"wp-image-222054\" width=\"843\" height=\"598\" title=\"Fizi\u010dka aktivnost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-400x284.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1536x1089.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_.jpg 1693w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kvalitetan san<\/h3>\n\n\n\n<p><strong>Nedovoljno sna <\/strong>ili njegova <strong>lo\u0161a kvaliteta<\/strong> ima nekoliko trenuta\u010dnih negativnih u\u010dinaka na va\u0161u tjelesnu te\u017einu. Mo\u017ee uzrokovati:<\/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><strong>dobivanje na tjelesnoj te\u017eini i pretilost <\/strong>&#8211; lo\u0161 san je vi\u0161e puta povezan s vi\u0161im indeksom tjelesne mase (BMI) i rastom tjelesne te\u017eine. Iz tog razloga spavanje je glavni faktor rizika za debljanje i pretilost.<\/li><li><strong>pove\u0107ani apetit<\/strong>&nbsp; &#8211; Mnoga su istra\u017eivanja otkrila da ljudi koji pate od nedovoljno sna imaju pove\u0107an apetit. To je vjerojatno zbog utjecaja sna na dva va\u017ena hormona &#8211; grelin i leptin. Grelin signalizira mozgu glad, a njegova razina je visoka prije jela kada je \u017eeludac prazan i niska odmah nakon jela. Leptin zauzvrat suzbija glad i signalizira puno\u0107u u mozgu. Ako ne spavate dovoljno, va\u0161e tijelo proizvodi vi\u0161e grelina i manje leptina, pa \u0107e vam se pove\u0107avati apetit.<\/li><li><strong>pove\u0107ani unos kalorija<\/strong> &#8211; ljudi koji lo\u0161e spavaju imaju tendenciju da idu\u0107i dan konzumiraju vi\u0161e kalorija. Jedna je studija otkrila da su njezini sudionici koji su spavali samo 4 sata dnevno, idu\u0107i dan konzumirali vi\u0161e kalorija nego sudionici s potpunim ciklusom spavanja od osam sati. To pove\u0107anje kalorija mo\u017ee biti uzrokovano pove\u0107anim apetitom, ali i nezdravim izborom hrane. <span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/li><li><strong>smanjenje bazalnog metabolizma<\/strong> &#8211; BMR je broj kalorija koje va\u0161e tijelo spali kad ste u potpunosti u mirovanju. Istra\u017eivanja pokazuju da nedostatak sna mo\u017ee smanjiti va\u0161 BMR. <span style=\"color: #ff6600;\">[2] [13]&nbsp;&nbsp;<\/span><\/li><\/ul>\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\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg\" alt=\"Kvalitetan san\" class=\"wp-image-222068\" width=\"843\" height=\"561\" title=\"Kvalitetan san\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_.jpg 1803w\" 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_jacanje_potice_mrsavljenje\"><\/span>Kako ja\u010danje poti\u010de mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107ina ljudi kada poku\u0161ava izgubiti kilograme pose\u017ee ili za raznim dijetama ili se u potpunosti predaje vje\u017ebanju. Me\u0111utim, jedan od aspekata koji se zanemaruje tijekom vje\u017ebanja jest <strong>trening snage<\/strong>. Ljudi koji \u017eele smr\u0161avjeti obi\u010dno <strong>preferiraju kardio sportove<\/strong>, poput tr\u010danja ili biciklizma, koji <strong>jam\u010de brzo mr\u0161avljenje.<\/strong> Mnogo puta, me\u0111utim, ne shva\u0107aju da ako \u017eele tanji struk, ljep\u0161u stra\u017enjicu ili tanja bedra, <strong>kardio trening nije dovoljan<\/strong>. Dakle, koja je <strong>razlika izme\u0111u kardia i treninga snage<\/strong> s obzirom na gubitak kilograma?<\/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=\"46435,48604,44254,44248,1562,28792,8350,28784,28324,6454,7185\" ><\/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\"><span class=\"ez-toc-section\" id=\"Kardio\"><\/span>Kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio vje\u017eba je obi\u010dno <strong>trening za cijelo tijelo<\/strong> koje karakterizira <strong>br\u017ei rad srca<\/strong>. Izme\u0111u ostalog, ono je odgovorno i za poja\u010dano znojenje, a time i za <strong>sagorijevanje kalorija.<\/strong> \u0160to je intenzivniji kardio trening, <strong>br\u017ee je sagorijevanje masti.<\/strong> No, ne treba zaboraviti da se tijekom ove vrste vje\u017ebanja zajedno s mastima mo\u017eete rije\u0161iti i <strong>mi\u0161i\u0107ne mase<\/strong>. Naime, tijelo obi\u010dno ne ja\u010da mi\u0161i\u0107nu masu tijekom kardio treninga pa se ona gubi. Iz tog razloga <strong>kardio vje\u017ebe se kombiniraju s onima za snagu<\/strong> kako bi osoba izgubila na te\u017eini istovremeno podr\u017eavaju\u0107i ja\u010danje mi\u0161i\u0107ne mase. <span 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<p>Mnoga istra\u017eivanja \u010dak sugeriraju da se osobama prekomjerne te\u017eine odnosno pretilima kardio vje\u017ebanje ne preporu\u010duje. Njihovo je srce <strong>optere\u0107eno s puno masno\u0107e u tijelu<\/strong> pa bi trening visokog intenziteta mogao naru\u0161iti njihovo ve\u0107 poprili\u010dno <strong>ugro\u017eeno zdravlje<\/strong>. Stoga je za pretile osobe bolje zapo\u010deti s treninzima snage ili ih eventualno <strong>kombinirati s lak\u0161im oblikom kardia<\/strong>, poput hodanja ili planinarenja.&nbsp;<span style=\"color: #ff6600;\">[4] [5]&nbsp;<\/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\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg\" alt=\"Kako ja\u010danje poti\u010de mr\u0161avljenje?\" class=\"wp-image-222082\" width=\"843\" height=\"584\" title=\"Kako ja\u010danje poti\u010de mr\u0161avljenje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1536x1064.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajte na\u0161u tablicu radi boljeg pregleda koliko kalorija mo\u017ee u prosjeku <strong>smr\u0161avjeti \u010dovjek od 70 kila <\/strong>tijekom <strong>sat vremena intenzivnih kardio vje\u017ebi: <\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Vrsta intenzivnog kardio vje\u017ebanja<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Prosje\u010dni broj spaljenih kalorija u sat vremena<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje &#8211; 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicikliranje &#8211; 16 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje &#8211; miks stilova, prosje\u010dna brzina<\/td><td class=\"has-text-align-center\" data-align=\"center\">510 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aerobik<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje &#8211; 7,2 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">460 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kickbox<\/td><td class=\"has-text-align-center\" data-align=\"center\">450 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_snage\"><\/span>Trening snage<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cak iako kardio vje\u017ebanjem mo\u017eete op\u0107enito spaliti vi\u0161e kalorija nego pomo\u0107u treninga snage, svakako ga ne biste trebali izostavljati. Ima odmah nekoliko zaista <strong>izvrsnih pogodnosti<\/strong> koje \u0107ete prilikom mr\u0161avljenja sigurno cijeniti. Jeste li znali da <strong>0,45 kg mi\u0161i\u0107a<\/strong> dnevno spali oko <strong>10 do 20 kalorija,<\/strong> dok <strong>0,45 kg masti<\/strong> spali samo <strong>5 kalorija?<\/strong> Me\u0111utim, ne radi se o trenuta\u010dnom sagorijevanju, naime, kod treninga snage do sagorijevanja dolazi nakon treninga, dakle u <strong>vrijeme izgradnje mi\u0161i\u0107a.<\/strong> Za\u0161to onda ne biste trebali <strong>zanemarivati<\/strong> trening snage prilikom <strong>mr\u0161avljenja?<\/strong> <span 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<h3 class=\"is-style-default wp-block-heading\">Trening snage pove\u0107ava dugotrajno sagorijevanje kalorija u stanju mirovanja (BMR)<\/h3>\n\n\n\n<p>Dok tijekom kardio treninga spaljujete kalorije u trenutku vje\u017ebanja, to nije slu\u010daj kod ja\u010danja. Naime, <strong>regeneracija mi\u0161i\u0107a i njihov rast<\/strong> u vrijeme mirovanja nakon treninga snage vrlo je <strong>u\u010dinkovit spaljiva\u010d masti<\/strong>. Iz tog razloga se obi\u010dno ka\u017ee da je izgradnja mi\u0161i\u0107a <strong>klju\u010dna za pove\u0107anje metabolizma u mirovanju<\/strong>, \u0161to pokazuje koliko kalorija spalite u mirovanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bazalna brzina metabolizma (BMR) je zapravo <strong>koli\u010dina kalorija<\/strong> koju biste sagorjeli kada biste <strong>cijeli dan le\u017eali u krevetu<\/strong> i ne radili ni\u0161ta osim disanja. Mu\u0161karci uglavnom imaju <strong>mnogo vi\u0161e mi\u0161i\u0107ne mase<\/strong> od \u017eena. Kao rezultat toga, mu\u0161karcima je te\u017ee dobiti kilograme u mirovanju, a \u017eene pak imaju vi\u0161e zaliha masti.&nbsp;<span style=\"color: #ff6600;\">[7] [8]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedno je istra\u017eivanje tijekom <strong>24 tjedna<\/strong> izmjerilo <strong>razinu BMR-a<\/strong> kod sudionika koji su izvodili treninge snage. U mu\u0161karaca je do\u0161lo do <strong>pove\u0107anja mi\u0161i\u0107ne mase<\/strong> i <strong>istodobno pove\u0107anja BMR-a.<\/strong> S druge strane, \u017eene su zabilje\u017eile ni\u017ei porast BMR-a. Istra\u017eivanje je tako\u0111er pokazalo da se <strong>nekoliko sati nakon treninga snage<\/strong> pove\u0107ava sposobnost tijela da spali kalorije. Daljnja istra\u017eivanja su pak pokazala da <strong>nema daljnjeg spaljivanja masti<\/strong> nekoliko sati nakon kardio treninga, dakle u fazi mirovanja. Kardio treninzi nude samo <strong>trenutno spaljivanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U stvari, dokazano je da <strong>metabolizam u mirovanju<\/strong> ostaje <strong>povi\u0161en \u010dak 38 sati<\/strong> nakon treninga snage, dok takvo pove\u0107anje nije primije\u0107eno kod kardio treninga. Ukratko, to zna\u010di da sagorijevanje kalorija <strong>nije ograni\u010deno samo na vje\u017ebanje.<\/strong> Mo\u017eete ih spaljivati i <strong>nekoliko sati ili dana nakon treninga<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[7] [8] [9]<\/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.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg\" alt=\"Trening snage pove\u0107ava dugotrajno sagorijevanje kalorija u stanju mirovanja (BMR)\" class=\"wp-image-222096\" width=\"843\" height=\"563\" title=\"Trening snage pove\u0107ava dugotrajno sagorijevanje kalorija u stanju mirovanja (BMR)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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\">Oblikuje figuru<\/h3>\n\n\n\n<p>Jo\u0161 jedna prednost treninga snage nad kardijem jest ta da \u0107e vam pomo\u0107i ne samo da smr\u0161avite, ve\u0107 i da <strong>u\u010dvrstite svoje tijelo.<\/strong> Kardio vje\u017ebanjem iz svojeg tijela <strong>ne uklanjate samo masti, ve\u0107 i mi\u0161i\u0107e. <\/strong>Vje\u017ebanjem ih, <strong>naprotiv, ja\u010date<\/strong> i va\u0161e tijelo poprima prave konture. Uz to, zahvaljuju\u0107i treningu snage, mo\u017eete se usredoto\u010diti na<strong> specifi\u010dna podru\u010dja <\/strong>koja \u017eelite vje\u017ebati i oja\u010dati. Ve\u0107ina kardio vje\u017ebi vam to ne dopu\u0161ta. Tijekom treninga snage tako\u0111er \u0107ete se susresti s \u010dinjenicom da \u0107e vam <strong>kazaljka na vagi pokazivati sve ve\u0107e brojke. <\/strong>Ali, ne biste se trebali bojati ni\u010dega. Naime, mi\u0161i\u0107i<strong> te\u017ee vi\u0161e od masti, <\/strong>no to ne zna\u010di da ne posti\u017eete \u017eeljene rezultate. Najbolji kriti\u010dar za vas bit \u0107e va\u0161e vlastite o\u010di i ogledalo, u kojemu s divljenjem mo\u017eete promatrati svoj <strong>napredak i istreniranu figuru<\/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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg\" alt=\"Oblikuje figuru\" class=\"wp-image-222110\" width=\"843\" height=\"563\" title=\"Oblikuje figuru\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Najbolja je kombinacija treninga snage i kardija<\/h3>\n\n\n\n<p>Op\u0107enito vrijedi da je, ako te\u017eite za gubitkom tjelesne mase i fitness figurom, najbolje <strong>kombinirati kardio trening s treningom snage.<\/strong> Na taj na\u010din \u0107ete posti\u0107i <strong>trenutno spaljivanje kalorija i istovremeno spaljivanje kalorija nakon treninga<\/strong> te <strong>\u0107ete oja\u010dati i svoju mi\u0161i\u0107nu masu.<\/strong> <span 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<p>Jedno je istra\u017eivanje podijelilo odrasle osobe s prekomjernom te\u017einom u dvije skupine. Jedna je skupina <strong>vje\u017ebala samo kardio<\/strong>, druga je <strong>kombinirala kardio i trening snage.<\/strong> Nakon osam mjeseci zabilje\u017een je<strong> gotovo jednaki gubitak te\u017eine<\/strong> u obje skupine. Me\u0111utim, skupina koja je kombinirala kardio i trening snage je k tome <strong>dobila i ve\u0107i postotak mi\u0161i\u0107ne mase<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[4] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sveukupno, grupa s kardiom + trening snage imala je najbolje promjene u sastavu tijela. Izgubili su te\u017einu, masti i istovremeno stekli mi\u0161i\u0107nu masu. To dokazuje da <strong>plan treninga koji se sastoji od kardija i ja\u010danja<\/strong> mo\u017ee biti najbolje sredstvo za mr\u0161avljenje i ja\u010danje tijela.&nbsp;<span style=\"color: #ff6600;\">[11]<\/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.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg\" alt=\"Najbolja je kombinacija treninga snage i kardija\" class=\"wp-image-222124\" width=\"843\" height=\"562\" title=\"Najbolja je kombinacija treninga snage i kardija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__.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=\"Nekoliko_savjeta_o_tome_kako_maksimizirati_trening_usmjeren_na_mrsavljenje\"><\/span>Nekoliko savjeta o tome kako maksimizirati trening usmjeren na mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji <strong>nekoliko savjeta<\/strong> koje mo\u017eete uklju\u010diti u svoj trening kako biste maksimizirali svoje performanse i \u0161to je vi\u0161e mogu\u0107e <strong>podr\u017eali mr\u0161avljenje<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span> Isprobajte:<\/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>br\u017ee se kretati izme\u0111u pojedinih vje\u017ebi<\/li><li>pove\u0107avati broj ponavljanja<\/li><li>ve\u0107e te\u017eine &#8211; naravno, koliko vam va\u0161e tijelo dopu\u0161ta, nije cilj da se ozlijedite<\/li><li>dodati petominutnu kardiovaskularnu vje\u017ebu izme\u0111u vje\u017ebi snage<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove metode djeluju upravo zato \u0161to <strong>pove\u0107avaju otkucaje srca<\/strong>, \u0161to zna\u010di i ve\u0107u potrebu za energijom. Zahvaljuju\u0107i tome dolazi do <strong>br\u017eeg spaljivanja kalorija.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bez obzira na to odlu\u010dite li na svojem putu do gubitka kilograma dodati <strong>bilo kakvu fizi\u010dku aktivnost<\/strong>, svakako \u0107ete si ga olak\u0161ati. <strong>Kalorijski deficit zbog fizi\u010dke aktivnosti<\/strong> ono je \u0161to \u0107e va\u0161e tijelo odr\u017eati zdravim i punim snage. Me\u0111utim, ako \u017eelite ne samo izgubiti masti, ve\u0107 i oja\u010dati mi\u0161i\u0107e, ne zaboravite na treninge snage. Kao \u0161to smo naveli u \u010dlanku,<strong> ja\u010danje doista poti\u010de mr\u0161avljenje<\/strong> i poma\u017ee u odr\u017eavanju fit figure. Ako vam se \u010dlanak svidio, bit \u0107emo vam zahvalni za njegovo <strong>dijeljenje.<\/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-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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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.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>Je li va\u0161 cilj smr\u0161avjeti i rije\u0161iti se masnih jastu\u010di\u0107a? U tome slu\u010daju ne biste se trebali usredoto\u010diti samo na zdravu prehranu, kalorijski deficit ili kardio vje\u017ebanje. Trebali biste\u00a0 razmisliti i o \u010desto spominjanom treningu snage. Pro\u010ditajte kako zapravo ja\u010danje podr\u017eava mr\u0161avljenje.\u00a0<\/p>\n","protected":false},"author":22,"featured_media":80194,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6692,6368,7256,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-234259","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-kardio-hr","9":"tag-mrsavljenje-hr","10":"tag-trening-snage-hr","11":"tag-vjezbe-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>Kako ja\u010danje poti\u010de mr\u0161avljenje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je li va\u0161 cilj smr\u0161avjeti i rije\u0161iti se masnih jastu\u010di\u0107a? 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