{"id":238261,"date":"2021-08-11T16:42:29","date_gmt":"2021-08-11T14:42:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238261"},"modified":"2021-08-11T16:42:32","modified_gmt":"2021-08-11T14:42:32","slug":"kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/","title":{"rendered":"Kako izgubiti kilogram masti i koliko se energije zapravo skriva u njemu?"},"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-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/#Kako_zamisljate_kilogram_masti\" title=\"Kako zami\u0161ljate kilogram masti?\">Kako zami\u0161ljate kilogram masti?<\/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-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/#Kako_ucinkovito_izgubiti_kilogram_masti\" title=\"Kako u\u010dinkovito izgubiti kilogram masti\">Kako u\u010dinkovito izgubiti kilogram masti<\/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-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/#Kako_izracunati_trosenje_kalorija_tijekom_sporta_Predstavljamo_MET\" title=\"Kako izra\u010dunati tro\u0161enje kalorija tijekom sporta? Predstavljamo MET\">Kako izra\u010dunati tro\u0161enje kalorija tijekom sporta? Predstavljamo 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.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/#Koliko_kalorija_sagorijevate_zimskim_sportovima\" title=\"Koliko kalorija sagorijevate zimskim sportovima\">Koliko kalorija sagorijevate zimskim sportovima<\/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-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/#Koliko_kalorija_sagorijevate_%E2%80%9Cljetnim%E2%80%9D_sportovima\" title=\"Koliko kalorija sagorijevate &#8220;ljetnim&#8221; sportovima\">Koliko kalorija sagorijevate &#8220;ljetnim&#8221; sportovima<\/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\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/#Koliko_kalorija_sagorijevate_treningom_snage_skvosem_i_drugim_sportovima_u_zatvorenom\" title=\"Koliko kalorija sagorijevate treningom snage, skvo\u0161em i drugim sportovima u zatvorenom\">Koliko kalorija sagorijevate treningom snage, skvo\u0161em i drugim sportovima u zatvorenom<\/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\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/#Koliko_kalorija_sagorijevate_redovitim_dnevnim_aktivnostima\" title=\"Koliko kalorija sagorijevate redovitim dnevnim aktivnostima\">Koliko kalorija sagorijevate redovitim dnevnim aktivnostima<\/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\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je li vam ideja o kilogramu masti no\u0107na mora? Mo\u017eda ste jedna od onih osoba koje smatraju da su ga sigurno dobile u jednom popodnevu i da \u0107ete morati vje\u017ebati satima kako biste potro\u0161ili kola\u010d i dvije \u010da\u0161e vina. Druga su krajnost ljudi koji osje\u0107aju da su sagorjeli ogromnu koli\u010dinu kalorija u sat vremena vje\u017ebanja, tako da mogu pojesti dodatnu plo\u010dicu \u010dokolade, dvostruki hamburger i zaliti to litrom Coca-Cole bez da se udebljaju. Nijedan pristup nije dobar ni pravilan. Poka\u017eimo si jednom zauvijek \u0161to je zapravo taj kilogram masti, koliko energije sadr\u017ei i \u0161to moramo u\u010diniti kako bismo ga sagorjeli.<\/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_zamisljate_kilogram_masti\"><\/span>Kako zami\u0161ljate kilogram masti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jedan kilogram masti sadr\u017ei 7700 kcal.<\/strong> Kako biste dobili bolju predod\u017ebu, rije\u010d je o energiji koja sadr\u017ei otprilike <strong>1,45 kg mlije\u010dne<\/strong> <strong>\u010dokolade ili 13,6 kg jabuka<\/strong>. Tako da se zaista ne morate brinuti ho\u0107ete li dobiti kilogram masti nakon jedenja tabla od 100 g. <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>Ako se \u017eelimo rije\u0161iti tog kilograma masti, moramo <strong>stvoriti <\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" class=\"ek-link\">kalorijski deficit<\/a><\/strong><\/span><strong>, \u0161to zna\u010di da tro\u0161ite vi\u0161e energije nego \u0161to unosite.<\/strong> To mo\u017eete u\u010diniti na nekoliko na\u010dina.<strong> Mo\u017eete smanjiti unos hrane ili dodati kretanje, ili kombinirati to dvoje,<\/strong> \u0161to se \u010dini naju\u010dinkovitijom metodom. Na\u0161a se tijela mogu prilagoditi manjoj opskrbi energijom, ali ne mo\u017eete zauvijek smanjivati unos hrane. Stoga je sport sjajan na\u010din za izgradnju kondicije, mi\u0161i\u0107ne mase i seksi figure, a ne morate se izgladnjivati dijetom. <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 sadr\u017ei kilogram masti?\" class=\"wp-image-225711\" width=\"843\" height=\"562\" title=\"Koliko energije sadr\u017ei kilogram masti?\" 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_masti\"><\/span>Kako u\u010dinkovito izgubiti kilogram masti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za bolju predod\u017ebu, pogledajmo koliko dugo treba \u017eeni koja se zove Mi\u0161a da sagori kilogram masti; ne bavi se nikakvim sportom i odr\u017eava svoju te\u017einu uz 2000 kcal. <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>Ako Mi\u0161a <strong>ne promijeni prehrambene navike i uklju\u010di sportsku<\/strong> <strong>aktivnost \u010detiri puta tjedno<\/strong> u kojoj bi u prosjeku sagorjela 500 kcal, <strong>izgubila bi kilogram masti za manje od 4 tjedna<\/strong>.<\/li><li>Kad bi Mi\u0161a <strong>svakodnevno smanjila unos energije prehranom za 500 kcal, izgubila bi kilogram masti za otprilike 16 dana.<\/strong> Ali pitanje je koliko bi dugo mogla izdr\u017eati tako nizak unos hrane. Vjerojatno bi patila od gladi, \u0161to bi moglo dovesti do prejedanja, vra\u0107anja kilograma i pritu\u017ebi na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" class=\"ek-link\">usporeni metabolizam<\/a><\/span>.<\/li><li>Kad bi Misha <strong>malo promijenila prehrambene navike (oduzela 250 kcal od unosa) i dodala aktivnost \u010detiri puta tjedno<\/strong>, tijekom koje bi svaki put sagorjela otprilike 500 kcal, <strong>izgubila bi kilogram masti za otprilike 15 dana<\/strong>. Budu\u0107i da bi bila pametna u vezi s tim i jela dovoljno proteina, ne bi patila od gladi i ne bi je ni progonila \u017eelja za slatkim. Uz to, u\u017eivala bi rade\u0107i na svojoj kondiciji i mi\u0161i\u0107noj masi. Budu\u0107i da mi\u0161i\u0107i sagorijevaju vi\u0161e energije od masti, ne bi se trebala brinuti o prilagodbi na ni\u017ei unos i &#8220;usporeni metabolizam&#8221;.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite sami saznati kako bi trebao izgledati va\u0161 unos, mo\u017eete to izra\u010dunati pomo\u0107u <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" class=\"ek-link\">na\u0161eg kalkulatora<\/a><\/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\/aktivni-1124x749.jpg\" alt=\"Kako brzo izgubiti kilogram masti\" class=\"wp-image-225725\" width=\"843\" height=\"562\" title=\"Kako brzo izgubiti kilogram masti\" 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_trosenje_kalorija_tijekom_sporta_Predstavljamo_MET\"><\/span>Kako izra\u010dunati tro\u0161enje kalorija tijekom sporta? Predstavljamo MET<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sad kad znamo da nas <strong>sportske aktivnosti mogu lak\u0161e dovesti<\/strong> <strong>do figure iz snova<\/strong>, pogledajmo izbliza koliko kalorija zapravo sagorijevamo. Kako biste dobili bolju predod\u017ebu, u tablicama je prikazan pribli\u017eni broj potro\u0161enih kalorija po satu odre\u0111ene aktivnosti kod prosje\u010dne \u017eene od 65 kg i mu\u0161karca od 80 kg. Kako bismo izra\u010dunali pribli\u017enu potro\u0161nju za va\u0161u te\u017einu, tako\u0111er <strong>dodajemo vrijednost MET (metaboli\u010dki ekvivalent zadatka<\/strong>. Ta vrijednost izra\u017eava energiju koju tro\u0161ite odre\u0111enom aktivno\u0161\u0107u u odnosu na mirno le\u017eanje. Na primjer, ako je vrijednost MET neke aktivnosti 4, to zna\u010di da osoba sagorijeva 4 puta vi\u0161e kalorija nego da je isto vrijeme mirno le\u017eala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Primjer:<\/strong> Kad bi osoba od 60 kg le\u017eala sat vremena (MET 1), sagorjela bi 60 kcal. Kad bi se ista osoba sat vremena bavila sportom koji ima MET vrijednost 10, sagorjela bi 600 kcal.<\/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=\"36322,28338,44254,8350,30209,36298,40192,36229,46033,8346,36310\" ><\/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=\"Koliko_kalorija_sagorijevate_zimskim_sportovima\"><\/span>Koliko kalorija sagorijevate zimskim sportovima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veliki dio stanovni\u0161tva smanjit \u0107e svoju aktivnost tijekom zimskih mjeseci. Za\u0161to? Vani im je prehladno, a teretana je daleko ili imaju puno drugih razloga za\u0161to to jednostavno ne mogu u\u010diniti. <strong>Puno je lak\u0161e zamotati se u dekicu i u\u017eivati u<\/strong> <strong>udobnosti va\u0161eg kau\u010da<\/strong>. Ako \u017eelite ostati aktivni tijekom zimskih mjeseci, nemojte se bojati isprobati nove sportove. Primjerice, skija\u0161ko tr\u010danje odli\u010dan je na\u010din da <strong>provedete sjajan dan na otvorenom i pritom potro\u0161ite veliku koli\u010dinu kalorija.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U tablici \u0107ete prona\u0107i osnovni pregled zimskih sportova i okvirni broj kalorija koje sagorijevate tijekom njih. Pogotovo kod skijanja i snowboardinga, imajte na umu da su to <strong>kalorije koje sagorijeva sat aktivnog kretanja<\/strong>. Sjedenje na \u017ei\u010dari ne ra\u010duna se u to vrijeme. Isto tako, u hokeju je razlika u tome jeste li u prednjem polo\u017eaju i otkli\u017eete nekoliko kilometara u sat vremena ili bez puno intervencije stojite na golu.<\/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>Potro\u0161nja kalorija kod prosje\u010dnog mu\u0161karca i \u017eene<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Aktivnost<\/strong><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Potro\u0161nja \u017eene od 65 kg po satu<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Koliko dugo treba da ova \u017eena sagori kilogram masti<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Potro\u0161nja mu\u0161karca od 80 kg po satu<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Koliko dugo treba da ovaj mu\u0161karac sagori kilogram masti<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Klizanje pri 14,5 km\/h<\/strong><\/p><\/td><td>6<\/td><td>390 kcal<\/td><td>19 sati i 45 minuta<\/td><td>480 kcal<\/td><td>16 sati<\/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 sati i 30 minuta<\/p><\/td><td>696 kcal<\/td><td><p style=\"text-align: center\">11 sati<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Skijanje (aktivno vrijeme)<\/strong><\/p><\/td><td>5,3<\/td><td>345 kcal<\/td><td>22 sata i 15 minuta<\/td><td>424 kcal<\/td><td>18 sati i 15 minuta<\/td><\/tr><tr><td><strong>Snowboarding (aktivno vrijeme)<\/strong><\/td><td>5,3<\/td><td>345 kcal<\/td><td>22 sata i 15 minuta<\/td><td>424 kcal<\/td><td>18 sati i 15 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\">Skija\u0161ko tr\u010danje pri 4 km\/h<\/p><\/td><td>6,8<\/td><td>442 kcal<\/td><td>17 sati i 30 minuta<\/td><td>544 kcal<\/td><td>14 sati i 15 minuta<\/td><\/tr><tr><td><strong>Skialp (skija\u0161ko planinarenje)<\/strong><\/td><td>5,5<\/td><td>358 kcal<\/td><td>21 sat i 30 minuta<\/td><td>440 kcal<\/td><td>17 sati i 30 minuta<\/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 kalorija sagorijevate skijanjem i ostalim zimskim sportovima\" class=\"wp-image-225751\" width=\"843\" height=\"562\" title=\"Koliko kalorija sagorijevate skijanjem i ostalim zimskim sportovima\" 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_kalorija_sagorijevate_%E2%80%9Cljetnim%E2%80%9D_sportovima\"><\/span>Koliko kalorija sagorijevate &#8220;ljetnim&#8221; sportovima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cim zatopli, privla\u010di nas izlazak van i prirodno smo aktivniji. Puno je na\u010dina za kretanje, a na vama je da odlu\u010dite <strong>koliko \u0107ete sportova promijeniti kako vam ne bi dosadili<\/strong>. Tablica prikazuje pribli\u017ean broj kalorija potro\u0161enih tijekom tih aktivnosti. Ta vrijednost ovisi prvenstveno o <strong>intenzitetu kojim se kre\u0107ete<\/strong>. Ako se \u017eelite nadahnuti prije poduzimanja tih aktivnosti, ovo bi vam moglo pomo\u0107i da <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" class=\"ek-link\">krenete<\/a><\/span> u pravom smjeru.<\/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>Potro\u0161nja kalorija kod prosje\u010dnog mu\u0161karca i \u017eene<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Aktivnost<\/strong><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Potro\u0161nja \u017eene od 65 kg po satu<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u0106E DUGO TREBATI OVOJ \u017dENI DA SAGORI KILOGRAM MASTI<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Potro\u0161nja mu\u0161karca od 80 kg po satu<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u0106E DUGO TREBATI OVOM MU\u0160KARCU DA SAGORI KILOGRAM MASTI<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Tr\u010danje pri 10 km\/h<\/strong><\/p><\/td><td>10,3<\/td><td>670 kcal<\/td><td>11 sati i 30 minuta<\/td><td>824 kcal<\/td><td>9 sati i 15 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Vo\u017enja bicikla prosje\u010dnim tempom<\/strong><\/p><\/td><td>8<\/td><td>520 kcal<\/td><td>14 sati i 45 minuta<\/td><td>640 kcal<\/td><td>12 sati<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Planinarenje<\/strong><\/p><\/td><td>6<\/td><td>390 kcal<\/td><td>19 sati i 45 minuta<\/td><td>480 kcal<\/td><td>16 sati<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Skateboarding<\/strong><\/p><\/td><td>5<\/td><td>325 kcal<\/td><td>23 sata i 45 minuta<\/td><td>400 kcal<\/td><td>19 sati i 15 minuta<\/td><\/tr><tr><td><strong>Nogomet<\/strong><\/td><td>8<\/td><td>520 kcal<\/td><td>14 sati i 45 minuta<\/td><td>640 kcal<\/td><td>12 sati<\/td><\/tr><tr><td><strong>Tenis<\/strong><\/td><td>7,3<\/td><td>475 kcal<\/td><td>16 sati i 15 minuta<\/td><td>584 kcal<\/td><td>13 sati i 15 minuta<\/td><\/tr><tr><td><strong>Odbojka<\/strong><\/td><td>5<\/td><td>325 kcal<\/td><td>23 sata i 45 minuta<\/td><td>400 kcal<\/td><td>19 sati i 15 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Rolanje<\/strong><\/p><\/td><td>7<\/td><td>455 kcal<\/td><td>17 sati<\/td><td>560 kcal<\/td><td>13 sati i 45 minuta<\/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 kalorija sagorijevate tr\u010de\u0107i i drugim ljetnim sportovima\" class=\"wp-image-225774\" width=\"843\" height=\"563\" title=\"Koliko kalorija sagorijevate tr\u010de\u0107i i drugim ljetnim sportovima\" 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_kalorija_sagorijevate_treningom_snage_skvosem_i_drugim_sportovima_u_zatvorenom\"><\/span>Koliko kalorija sagorijevate treningom snage, skvo\u0161em i drugim sportovima u zatvorenom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pa, imamo i varijantu za one koji su obo\u017eavatelji aktivnosti u zatvorenom. \u010cak i zatvoreni prostori nude brojne mogu\u0107nosti za u\u017eivanje, a ponekad <strong>ne morate \u010dak ni napustiti<\/strong> <strong>udobnost vlastitog doma<\/strong>. \u0160to ka\u017eete na jogu? Mo\u017eete tako\u0111er odraditi trening snage u dnevnom boravku. Stopa potro\u0161enih kalorija ponovno ovisi o <strong>intenzitetu i te\u017eini utega koji se podi\u017eu<\/strong>. Me\u0111utim, glavna svrha treninga snage ne bi trebalo biti sagorijevanje kalorija, nego izgradnja mi\u0161i\u0107ne mase, koja \u0107e potom <strong>tro\u0161iti energiju \u010dak i ako samo le\u017eite na kau\u010du<\/strong>. <span style=\"color: #ff6600\">[6] [7]&nbsp;&nbsp;<\/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>Potro\u0161nja kalorija kod prosje\u010dnog mu\u0161karca i \u017eene<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Aktivnost<\/strong><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Potro\u0161nja \u017eene od 65 kg po satu<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u0106E DUGO TREBATI OVOJ \u017dENI DA SAGORI KILOGRAM MASTI\r\n<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Potro\u0161nja mu\u0161karca od 80 kg po satu<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u0106E DUGO TREBATI OVOM MU\u0160KARCU DA SAGORI KILOGRAM MASTI\r\n<\/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>39 sati i 30 minuta<\/td><td>240 kcal<\/td><td>32 sata<\/td><\/tr><tr><td><strong>Pilates<\/strong><\/td><td>3<\/td><td>195 kcal<\/td><td>39 sati i 30 minuta<\/td><td>240 kcal<\/td><td>32 sata<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Trening snage<\/strong><\/p><\/td><td>6 \u2013 10<\/td><td>390 \u2013 650 kcal<\/td><td>11 sati i 45 minuta \u2013 19 sati i 45 minuta<\/td><td>480 \u2013 800 kcal<\/td><td>9 sati i 45 minutes \u2013 16 sati<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Trening na elipti\u010dnoj spravi<\/strong><\/p><\/td><td>5<\/td><td>325 kcal<\/td><td>23 sata i 45 minuta<\/td><td>400 kcal<\/td><td>19 sati i 15 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Ples<\/strong><\/p><\/td><td>7<\/td><td>455 kcal<\/td><td>17 sati<\/td><td>560 kcal<\/td><td>13 sati i 45 minuta<\/td><\/tr><tr><td><strong>Aerobik<\/strong><\/td><td>7,3<\/td><td>475 kcal<\/td><td>16 sati i 15 minuta<\/td><td>584 kcal<\/td><td>13 sati i 15 minuta<\/td><\/tr><tr><td><strong>Badminton<\/strong><\/td><td>5,5<\/td><td>358 kcal<\/td><td>21 sat i 30 minuta<\/td><td>440 kcal<\/td><td>17 sati i 30 minuta<\/td><\/tr><tr><td><strong>Ko\u0161arka<\/strong><\/td><td>6,5<\/td><td>423 kcal<\/td><td>18 sati i 15 minuta<\/td><td>520 kcal<\/td><td>14 sati i 45 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Udaranje vre\u0107e za boks<\/strong><\/p><\/td><td>5,5<\/td><td>358 kcal<\/td><td>21 sat i 30 minuta<\/td><td>440 kcal<\/td><td>17 sati i 30 minuta<\/td><\/tr><tr><td><strong>Skvo\u0161<\/strong><\/td><td>7,3<\/td><td>475 kcal<\/td><td>16 sati i 15 minuta<\/td><td>584 kcal<\/td><td>13 sati i 15 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Rekreativno plivanje<\/strong><\/p><\/td><td>5,4<\/td><td>351 kcal<\/td><td>22 sata<\/td><td>432 kcal<\/td><td>17 sati i 45 minuta<\/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 kalorija sagorijevate treningom snage i sportovima u zatvorenom\" class=\"wp-image-225795\" width=\"843\" height=\"563\" title=\"Koliko kalorija sagorijevate treningom snage i sportovima u zatvorenom\" 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_kalorija_sagorijevate_redovitim_dnevnim_aktivnostima\"><\/span>Koliko kalorija sagorijevate redovitim dnevnim aktivnostima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posljednji popis aktivnosti vjerojatno \u0107e iznenaditi one koji smatraju da je sport jedini na\u010din za sagorijevanje kalorija. To nije istina, <strong>svaki dodatni<\/strong> <strong>mali pokret zaista se ra\u010duna.<\/strong> \u010cak i ako se radi o penjanju jedan kat, kratkoj \u0161etnji do po\u0161te ili samo \u010di\u0161\u0107enju stana. I to ponekad mo\u017ee biti pristojan trening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima vi\u0161e informacija o tome kako sagorjeti kalorije uobi\u010dajenim svakodnevnim aktivnostima, nemojte propustiti \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" class=\"ek-link\">Koji je najva\u017eniji \u010dimbenik pri mr\u0161avljenju?<\/a><\/span><\/strong><\/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>Potro\u0161nja kalorija prosje\u010dnog mu\u0161karca i \u017eene<\/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><strong>Aktivnost<\/strong><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Potro\u0161nja \u017eene od 65 kg po satu<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u0106E DUGO TREBATI OVOJ \u017dENI DA SAGORI KILOGRAM MASTI<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Potro\u0161nja mu\u0161karca od 80 kg po satu<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>KOLIKO \u0106E DUGO TREBATI OVOM MU\u0160KARCU DA SAGORI KILOGRAM MASTI<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Usisavanje i pranje poda<\/strong><\/p><\/td><td>3,3<\/td><td>215 kcal<\/td><td>35 sati i 45 minuta<\/td><td>264 kcal<\/td><td>29 sati i 15 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Premje\u0161tanje kutija<\/strong><\/p><\/td><td>4<\/td><td>260 kcal<\/td><td>29 sati i 30 minuta<\/td><td>320 kcal<\/td><td>24 sata<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Popravak automobila<\/strong><\/p><\/td><td>3,3<\/td><td>215 kcal<\/td><td>35 sati i 45 minuta<\/td><td>264 kcal<\/td><td>29 sati i 15 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Cijepanje drva<\/strong><\/p><\/td><td>6,3<\/td><td>410 kcal<\/td><td>18 sati i 45 minuta<\/td><td>504 kcal<\/td><td>15 sati i 15 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Vrtlarenje<\/strong><\/p><\/td><td>4,3<\/td><td>280 kcal<\/td><td>27 sati i 30 minuta<\/td><td>344 kcal<\/td><td>22 sata i 30 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Hodanje po ravnom pri 4 km\/h<\/strong><\/p><\/td><td>3<\/td><td>195 kcal<\/td><td>39 sati i 30 minuta<\/td><td>240 kcal<\/td><td>32 sata<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Vo\u017enja motociklom<\/strong><\/p><\/td><td>2,8<\/td><td>182 kcal<\/td><td>42 sata i 15 minuta<\/td><td>224 kcal<\/td><td>34 sata i 30 minuta<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Kuhanje<\/strong><\/p><\/td><td>3<\/td><td>195 kcal<\/td><td>39 sati i 30 minuta<\/td><td>240 kcal<\/td><td>32 sata<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, sagorijevanje kilograma masti samo pomo\u0107u sporta nije lako i mo\u017ee vas ko\u0161tati vi\u0161e od <strong>10 sati intenzivnog treninga.<\/strong> Stoga zapamtite da sport nije jedini na\u010din za sagorijevanje kilograma masti. Ako poku\u0161avate smr\u0161avjeti, obi\u010dno je naju\u010dinkovitije pove\u0107ati sportsku aktivnost i uobi\u010dajene svakodnevne aktivnosti te <strong>smanjiti unos kalorija<\/strong>. Shva\u0107ate da niste dobili kilogram masti u jednom danu, zato ne mo\u017eete o\u010dekivati da \u0107ete ga se tako brzo rije\u0161iti. Budite strpljivi, budite dosljedni i brzo \u0107ete vidjeti rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li omiljenu sportsku aktivnost koja vam poma\u017ee smr\u0161avjeti i pobolj\u0161ati raspolo\u017eenje? Podijelite svoje savjete s nama u komentarima.<\/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.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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/oprema-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness oprema\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>Kilogram masti ne mora biti no\u0107na mora. U dana\u0161njem \u010dlanku saznat \u0107ete koliko se kalorija krije u njemu i koliko dugo morate obavljati fizi\u010dke aktivnosti kako biste ga sagorjeli.<\/p>\n","protected":false},"author":100,"featured_media":225841,"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":[6680,6368,7436,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-238261","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-kalorije-hr","9":"tag-mrsavljenje-hr","10":"tag-tjelesna-masnoca-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 izgubiti kilogram masti i koliko se energije zapravo skriva u njemu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite li smr\u0161avjeti? 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