{"id":238287,"date":"2021-04-06T14:32:20","date_gmt":"2021-04-06T12:32:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238287"},"modified":"2021-04-06T14:33:53","modified_gmt":"2021-04-06T12:33:53","slug":"15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/","title":{"rendered":"15 nasvetov o tem, kako shuj\u0161ati, za\u010deti z vadbo in zdravo jesti"},"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\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#1_Odlocite_se_in_si_prizadevajte_za_bolj_zdravo_verzijo_sebe\" title=\"1. Odlo\u010dite se in si prizadevajte za bolj zdravo verzijo sebe\">1. Odlo\u010dite se in si prizadevajte za bolj zdravo verzijo sebe<\/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\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#2_Jasno_si_zadajte_kaj_je_vas_cilj_in_kaj_zelite_konkretno_doseci\" title=\"2. Jasno si zadajte, kaj je va\u0161 cilj in kaj \u017eelite konkretno dose\u010di\">2. Jasno si zadajte, kaj je va\u0161 cilj in kaj \u017eelite konkretno dose\u010di<\/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\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#3_Zacnite_pocasi_in_na_zacetku_ne_pretiravajte\" title=\"3. Za\u010dnite po\u010dasi in na za\u010detku ne pretiravajte\">3. Za\u010dnite po\u010dasi in na za\u010detku ne pretiravajte<\/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\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#4_Naredite_seznam_navad_ki_vam_preprecujejo_ali_nasprotno_pomagajo_doseci_svoj_cilj\" title=\"4. Naredite seznam navad, ki vam prepre\u010dujejo ali, nasprotno, pomagajo dose\u010di svoj cilj\">4. Naredite seznam navad, ki vam prepre\u010dujejo ali, nasprotno, pomagajo dose\u010di svoj cilj<\/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\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#5_Postopoma_si_prizadevajte_za_izboljsanje_prehrane\" title=\"5. Postopoma si prizadevajte za izbolj\u0161anje prehrane\">5. Postopoma si prizadevajte za izbolj\u0161anje prehrane<\/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\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#6_Pripravite_in_pakirajte_hrano_doma\" title=\"6. Pripravite in pakirajte hrano doma\">6. Pripravite in pakirajte hrano doma<\/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\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#7_Zmanjsajte_vnos_tekocih_kalorij_in_dodanega_sladkorja\" title=\"7. Zmanj\u0161ajte vnos teko\u010dih kalorij in dodanega sladkorja\">7. Zmanj\u0161ajte vnos teko\u010dih kalorij in dodanega sladkorja<\/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\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#8_Razmislite_kako_se_cim_bolj_naravno_gibati\" title=\"8. Razmislite, kako se \u010dim bolj naravno gibati\">8. Razmislite, kako se \u010dim bolj naravno gibati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#9_Posvetite_se_telesni_aktivnosti_v_kateri_uzivate\" title=\"9. Posvetite se telesni aktivnosti, v kateri u\u017eivate\">9. Posvetite se telesni aktivnosti, v kateri u\u017eivate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#10_Racunajte_na_vsaj_en_aktiven_vikend_na_mesec\" title=\"10. Ra\u010dunajte na vsaj en aktiven vikend na mesec\">10. Ra\u010dunajte na vsaj en aktiven vikend na mesec<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#11_Ne_nagrajujte_se_s_hrano_po_telovadbi_in_ne_jejte_iz_dolgocasja\" title=\"11. Ne nagrajujte se s hrano po telovadbi in ne jejte iz dolgo\u010dasja\">11. Ne nagrajujte se s hrano po telovadbi in ne jejte iz dolgo\u010dasja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#12_Poiscite_partnerja_prosite_za_pomoc_in_se_ne_ustavljajte_ko_stvari_ne_gredo_dobro\" title=\"12. Poi\u0161\u010dite partnerja, prosite za pomo\u010d in se ne ustavljajte, ko stvari ne gredo dobro\">12. Poi\u0161\u010dite partnerja, prosite za pomo\u010d in se ne ustavljajte, ko stvari ne gredo dobro<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#13_Zacnite_uporabljati_aplikacije_ki_vam_bodo_v_pomoc\" title=\"13. Za\u010dnite uporabljati aplikacije, ki vam bodo v pomo\u010d\">13. Za\u010dnite uporabljati aplikacije, ki vam bodo v pomo\u010d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#14_Zapisujte_si_v_dnevnik_in_dajte_casu_cas\" title=\"14. Zapisujte si v dnevnik in dajte \u010dasu \u010das\">14. Zapisujte si v dnevnik in dajte \u010dasu \u010das<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#15_Bodite_dosledni_ne_popolni\" title=\"15. Bodite dosledni, ne popolni\">15. Bodite dosledni, ne popolni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poznate tisti ob\u010dutek, ko se zjutraj zbudite in \u010dutite, da je nekaj novega v zraku, in upate, da je <strong>danes kon\u010dno dan, ko boste delati na sebi<\/strong>. \u017dile vam napolni z nabojem nove energije, veselja in pri\u010dakovanja odli\u010dnih rezultatov, ki jih boste morda videli v prvih nekaj tednih trdega dela, a vam nenadoma za\u010dne zmanjkovati motivacije, ker ne vidite rezultate va\u0161ih prizadevanj.<strong> Spra\u0161ujete se, kako ne odnehati, jesti zdravo, huj\u0161ati in telovaditi, ne da bi zaradi tega \u017ertvovali vse svoje \u017eivce in ves svoj prosti \u010das?<\/strong> Postopne spremembe in ustvarjanje novih navad, ki vas bodo vodile na pravo pot, zahtevajo \u010das. Katere so to? Vsega se boste nau\u010dili postopoma. Zapomnite si, da te\u010dete maraton, ne sprint.<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Odlocite_se_in_si_prizadevajte_za_bolj_zdravo_verzijo_sebe\"><\/span>1. Odlo\u010dite se in si prizadevajte za bolj zdravo verzijo sebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-750x1124.jpg\" alt=\"Kako shuj\u0161ati 5 kilogramov? Odlo\u010dite se in se potrudite\" class=\"wp-image-206821\" title=\"Kako shuj\u0161ati 5 kilogramov? Odlo\u010dite se in se potrudite\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-scaled.jpg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Kon\u010dno bom za\u010del huj\u0161ati od ponedeljka dalje,&#8221; pravi velika ve\u010dina neuspe\u0161nih diet, ki se vrtijo v brezobzirnem krogu diete, ki ji sledi ponovno pridobivanje in dobro znani jojo u\u010dinek. \u017dal to nima veliko opravka z zdravim \u017eivljenjskim slogom. <strong>Ne gre za teden ali mesec, ampak za \u017eivljenje<\/strong>. \u0160ele potem se boste potrudili, da boste \u017eiveli \u010dim bolj zdravo \u017eivljenje v polni mo\u010di in v dobri kondiciji. Brez skrbi, zdrav na\u010din \u017eivljenja vsekakor ne pomeni, da za zajtrk pijete sok zelene, jeste kuhano pi\u0161\u010dan\u010dje meso z ri\u017eem dvakrat na dan in nato solato na tiso\u010de na\u010dinov. Za\u010dnite postopoma izbolj\u0161evati svoj \u017eivljenjski slog na enak na\u010din, kot bi lahko izbolj\u0161ali svojega heroja v svoji najljub\u0161i spletni igri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toda najprej se morate odlo\u010diti, saj vsak napredek izhaja iz odlo\u010ditve posameznika. <strong>Zakaj \u017eelite shuj\u0161ati in telovaditi?<\/strong> Ali to po\u010dnete za svojega \u017eivljenjskega sopotnika, zdravnika, dru\u017eino ali vas je u\u017ealila neob\u010dutljiva izjava nekoga, ki o vas ni\u010d ne ve? <strong>Kaj je va\u0161 ZAKAJ, ki poganja va\u0161o \u017eeljo po bolj\u0161em jazu?<\/strong> \u0160tudije in osebne izku\u0161nje ka\u017eejo, da so ljudje veliko bolj uspe\u0161ni pri huj\u0161anju, ko njihova motivacija izhaja neposredno od njih in to \u017eelijo dokazati zase, ne za nekoga drugega. <span style=\"color: #ff6600\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poi\u0161\u010dite svoj razlog, zapi\u0161ite ga na papir ali v dnevnik in se ob\u010dasno spomnite nanj<\/strong>. Lahko je karkoli, kar prihaja samo od vas. In \u010de se spra\u0161ujete, kako zagotovo ne za\u010deti z novoletnimi zaobljubami ali kak\u0161nim ciljem, preberite na\u0161 \u010dlanek o <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najslabsih-nacinov-za-zacetek-novoletnih-zaobljub\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 najslab\u0161ih na\u010dinov za za\u010detek novoletnih zaobljub<\/a><\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Jasno_si_zadajte_kaj_je_vas_cilj_in_kaj_zelite_konkretno_doseci\"><\/span>2. Jasno si zadajte, kaj je va\u0161 cilj in kaj \u017eelite konkretno dose\u010di<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste se kdaj vpra\u0161ali, <strong>kaj pomeni huj\u0161anje, gibanje ali zdravo prehranjevanje<\/strong>? Da boste posku\u0161ali nekaj izgubiti, se vsake toliko \u010dasa odpravili na <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" aria-label=\"tek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tek<\/a> ali pa v fitnes in pojedli porcijo zelenjave na dan? Ko ne veste, kam in zakaj greste, je tako, kot da se znajdete na \u010dolnu, ki brez kompasa pluje po odprtem morju, pri tem pa je \u010disto prepu\u0161\u010den naklju\u010dju. <strong>Va\u0161 razlog \u017ee poznate, zdaj pa morate dolo\u010diti to\u010dno dolo\u010den, dejanski in \u010dasovno omejen cilj<\/strong>. Kaj pa, \u010de za\u010dnete tako, da izgubite 5 kilogramov v treh mesecih? Ne pozabite, da 5 kilogramov morda ni ciljna \u010drta, ampak le eden od mejnikov na poti. Napi\u0161ite svoje cilje na papir. Razdelite jih na podcilje po tednih, mesecih in dolo\u010dite \u010dasovne roke, da boste lahko okvirno merili napredek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne nasedajte razstrupljevalnim dietam, instant keto dietam ali razli\u010dnim dietam z raznimi pra\u0161ki,<strong> in \u010de ste v preteklosti \u017ee posku\u0161ali shuj\u0161ati, pomislite, zakaj se to ni iz\u0161lo<\/strong> in katera orodja v obliki prehrane in gibanja vam niso ustrezala. \u010ce \u017ee nekaj ve\u010dkrat ni delovalo, tudi zdaj morda ne bo delovalo. \u010ce \u017eelite izvedeti ve\u010d o postavljanju ciljev, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 nasvetov, kako ostati aktiven in motiviran za vadbo<\/a><\/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\">Kako izgubiti 5 kg?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">dnevni cilj<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">tedenski cilj<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">mese\u010dni cilji<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">3-mese\u010dni cilj<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pojejte 2 kosa sadja, 4 porcije zelenjave, nato pa pojdite in vadite 30 minut (tecite, plavajte, kolesarite, opravite trening za mo\u010d ali pojdite na sprehod)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgbubiti 0.42kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubiti 1.7kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubiti 5kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zacnite_pocasi_in_na_zacetku_ne_pretiravajte\"><\/span>3. Za\u010dnite po\u010dasi in na za\u010detku ne pretiravajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>&#8216;In od jutri ne bom ve\u010d jedel glutena, sladkorja, laktoze, ogljikovih hidratov ali ma\u0161\u010dob in se bom vsak dan ukvarjal s \u0161portom, v\u010dasih dvakrat na dan.&#8217; <strong>Pogosto si \u017eelimo le preve\u010d, kar pa se bo \u010dez teden, dva ali celo mesec kon\u010dalo z neuspehom<\/strong>. Se bo pa neizogibno zgodilo. Potem boste morda pomislili, da se trud ne izpla\u010da, da so rezultati minimalni in da vas celo minimalni uspeh stane ogromno mentalno in fizi\u010dne mo\u010di. \u010cez no\u010d se ne morete spremeniti. Zato tudi ne morete pri\u010dakovati, da boste dolgoro\u010dno jedli hrano, ki jo morate 5-krat na teden googlati in opravljati zahtevne vaje v fitnesu, \u010deprav \u0161e prej nikoli niste bili tam. \u010ce \u017eivite v smislu &#8220;na vse ali ni\u010d&#8221;, imate manj mo\u017enosti za dosego svojega cilja. <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<p><strong>Kako za\u010deti po\u010dasi?<\/strong> Poglejte, kaj jeste, kako \u017eivite in kako se gibate. <strong>Z absolutno in brezkompromisno po\u0161tenostjo zapi\u0161ite vse, kar jeste in pijete vsaj en teden<\/strong>. Upo\u0161tevajte tudi, koliko \u010dasa pre\u017eivite na \u0161portnih aktivnostih, socialnih omre\u017ejih, ob gledanju televizije in raznih platform ter kako pre\u017eivite svoj prosti \u010das. Verjetno vas bo presenetilo, da verjetno ne jeste tako zdravo, kot ste mislili, in boste morda ugotovili, kje pre\u017eivljate ves svoj prosti \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1124x750.jpg\" alt=\"Kako za\u010deti zdravo jesti, telovaditi in huj\u0161ati?\" class=\"wp-image-206834\" width=\"843\" height=\"563\" title=\"Kako za\u010deti zdravo jesti, telovaditi in huj\u0161ati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Naredite_seznam_navad_ki_vam_preprecujejo_ali_nasprotno_pomagajo_doseci_svoj_cilj\"><\/span>4. Naredite seznam navad, ki vam prepre\u010dujejo ali, nasprotno, pomagajo dose\u010di svoj cilj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po natan\u010dnem zapisu skoraj celotnega \u017eivljenjskega sloga v obliki obi\u010dajnega tedenskega cikla imate edinstveno prilo\u017enost, da si ogledate navade, ki na poti do zdravega na\u010dina \u017evljenja delujejo bodisi za vas ali proti vam. Ko najdete tiste, ki vam me\u010dejo polena pod noge, pomislite, kako jih postopoma za\u010deti odpravljati. Bi lahko omejili gledanje socialnih omre\u017eij, Netflixa ali dolo\u010dili dolo\u010deno \u0161tevilo ve\u010djih obrokov \u010dez dan?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Navade, ki lahko delujejo v va\u0161o \u0161kodo:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Nezavedno prehranjevanje in prigrizki, prehranjevanje pod stresom, nepravilno prehranjevanje, ve\u010derni napadi na hladilnik, zavla\u010devanje ali pretirano spremljanje socialnih omre\u017eij in preto\u010dnih storitev.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Navade, ki lahko delujejo v va\u0161 prid:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Redna prehrana, u\u017eivanje vsaj 2 porcij sadja in 4 porcije zelenjave vsak dan, to\u010dno dolo\u010den \u010das za \u0161portne aktivnosti, iskanje na\u010dinov za bolj\u0161e izkori\u0161\u010danje nog kot transportno sredstvo ali aktivni konec tedna vsaj enkrat na mesec .<\/li><\/ul>\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=\"5_Postopoma_si_prizadevajte_za_izboljsanje_prehrane\"><\/span>5. Postopoma si prizadevajte za izbolj\u0161anje prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste bili presene\u010deni nad tem, kar ste na\u0161li v svojem tedenskem dnevniku prehrane? \u010ce ne, potem imate prehrano kar pod kontrolo. <strong>Ni pomembno, kak\u0161en je va\u0161 izhodi\u0161\u010dni polo\u017eaj,<\/strong> temve\u010d kak\u0161ne korake delate v smeri izbolj\u0161anja prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010deti dieto glede na \u017eivila, ki jih ne poznate, kopiranje prehrane od fitnes zvezdnikov iz socialnih omre\u017eij ali skok na dieto brez glutena ni re\u0161itev. Vsi \u017eivimo druga\u010de, imamo razli\u010dne navade in potrebe. Kaj pa bo delovalo? Majhni koraki, ki bodo s\u010dasoma postali veliki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Postopoma si prizadevajte, da bi u\u017eivali manj t.i. industrijsko predelano hrano<\/strong>, za katero so zna\u010dilni visoki nivoji predelave, prekomerna sol, sladkor, nezdrave ma\u0161\u010dobe in rafinirani sladkorji. Nasprotno pa vsebujejo malo vlaknin, beljakovin, vitaminov in mineralov. Ta \u017eivila so tudi manj nasitna in imajo v relativno majhnih koli\u010dinah visoko kalori\u010dno vrednost (gostoto energije), zato so povezana s pove\u010danjem telesne te\u017ee, debelostjo in drugimi civilizacijskimi boleznimi. <span style=\"color: #ff6600\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Visoko industrijsko predelana hrana obi\u010dajno vklju\u010duje ve\u010dino hitre hrane, krompirjev \u010dips, razne tablice in druge slane prigrizke ter neskon\u010dno mno\u017eico sladkarij in peciva<\/strong>. Pove\u010dajte prehranski vnos sadja, zelenjave, vlaknin in beljakovin. V idealnem primeru lahko svojo hrano opisujete kot igranje z vsemi barvami, zahvaljujo\u010d razli\u010dnim vrstam sadja, zelenjave, stro\u010dnic, \u017eit in drugih sestavin. Prejeli boste raznolik spekter antioksidantov, <a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\"vitaminov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminov<\/a>, <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\"mineralov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mineralov<\/a> in drugih pomembnih mikrohranil.<\/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\">Kako bi morala izgledati va\u0161a prehrana na koncu vsakega dneva?<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1-1124x1049.png\" alt=\"Kako sestaviti na\u010drt zdrave prehrane in u\u010dinkovito shuj\u0161ati?\" class=\"wp-image-238690\" title=\"Kako sestaviti na\u010drt zdrave prehrane in u\u010dinkovito shuj\u0161ati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">In kaj so beljakovine, ma\u0161\u010dobe in ogljikovi hidrati?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Viri beljakovin<\/strong>: meso, ribe, morski sade\u017ei, mleko, mle\u010dni izdelki in sir, jajca, stro\u010dnice (grah, fi\u017eol, vse vrste le\u010de, \u010di\u010derika, edamame), psevdo\u017eitarice (ajda, amarant, kvinoja), tofu, tempeh, <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\"ore\u0161\u010dki in semena, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki in semena,<\/a> rastlinski nadomestki mesa, fini kvas, <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\"sirotkine beljakovine, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine beljakovine,<\/a> <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" aria-label=\"rastlinske beljakovine,  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske beljakovine, <\/a><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"beljakovinske plo\u0161\u010dice. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice.<\/a><\/li><li><strong>Viri ma\u0161\u010dobe<\/strong>: ore\u0161\u010dki in semena, <a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\"olja, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olja,<\/a> olive, avokado in maslo kot naravna sestavina \u017eivalskih beljakovin.<\/li><li><strong>Viri ogljikovih hidratov<\/strong>: polnozrnata \u017eivila in \u017eita (ovsena ka\u0161a, moka, ri\u017e, testenine, kruh in pecivo), psevdo\u017eitarice, krompir in sladki krompir, stro\u010dnice, sadje in zelenjava.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Priporo\u010dljivo je zau\u017eiti vsaj 400 gramov zelenjave in 200 gramov sadja na dan<\/strong>, kar predstavlja pribli\u017eno 4-5 oziroma 2-3 srednje velike porcije.<\/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=\"6_Pripravite_in_pakirajte_hrano_doma\"><\/span>6. Pripravite in pakirajte hrano doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zakaj bi stavili na pakiranje in pripravljanje obrokov doma? <strong>Doma lahko nadzorujete vse sestavine<\/strong>, ki jih uporabljate za kuhanje, in imate popoln pregled nad energijsko vrednostjo svojih obrokov. Raziskave pravijo, da <strong>ve\u010d obrokov, kot jih pripravite in pojeste doma, ve\u010d mo\u017enosti imate, da shuj\u0161ate in delate na bolj\u0161ih prehranjevalnih navadah<\/strong>. Treba je tudi opozoriti, da lahko tako prihranite veliko denarja. Zakaj je prehranjevanje stran od doma problem? Preprosto ne veste, koliko in s \u010dim je kuhar kuhal. Pogosto lahko dieteti\u010dna solata postane obilna kalori\u010dna bomba zaradi preliva iz majoneze ali olja. <span style=\"color: #ff6600\">[4-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako?<\/strong> Sploh ni te\u017eko &#8211; enostavno dolo\u010dite dneve, ko boste lahko hrano pripravljali v plasti\u010dnih posodah za ve\u010d dni vnaprej. <strong>Ta model kuhanja dokazano dobro deluje ob nedeljah in sredah<\/strong>. V nedeljo boste preprosto skuhali ve\u010d porcij dveh ve\u010djih jedi, ki jih boste ob ponedeljkih, torkih in sredah imeli za kosilo in ve\u010derjo. Enako ob sredah, ko pripravljate ve\u010dje obroke za \u010detrtek in petek. Ob vikendih ima ve\u010dina ljudi \u010das za kuhanje doma, \u010de pa tega ne storite, naredite ve\u010d porcij. \u010ce \u017eelite izvedeti ve\u010d o shranjevanju obrokov, preberite na\u0161 \u010dlanek:  <a href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\" target=\"_blank\" aria-label=\"Kako u\u010dinkovito pripraviti in shranjevati obroke? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako u\u010dinkovito pripraviti in shranjevati obroke?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-1124x749.jpg\" alt=\"Kako vam bo pakiranje lastnih obrokov pomagalo shuj\u0161ati?\" class=\"wp-image-206860\" width=\"843\" height=\"562\" title=\"Kako vam bo pakiranje lastnih obrokov pomagalo shuj\u0161ati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-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=\"7_Zmanjsajte_vnos_tekocih_kalorij_in_dodanega_sladkorja\"><\/span>7. Zmanj\u0161ajte vnos teko\u010dih kalorij in dodanega sladkorja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kaj so teko\u010de kalorije, sespra\u0161ujete? To so <strong>sladkane limonade, mineralne vode, sladkane kavne in \u010dajne pija\u010de, sokovi in alkohol<\/strong>. Zakaj so teko\u010de kalorije problem? V sorazmerno majhni koli\u010dini teko\u010dine v telo vnesete velike koli\u010dine energije iz sladkorja, alkohola in v\u010dasih ma\u0161\u010dob, hkrati pa ne zadovoljite ob\u010dutka sitosti. <span style=\"color: #ff6600\">[7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Liter Coca Cole vsebuje pribli\u017eno 450 kcal, Mountain Dew 480 kcal, 100% pomaran\u010dnega soka pribli\u017eno 450 kcal in dve pivi (1 liter) pribli\u017eno 500 kcal. To je energijski vnos, za katerega bi si lahko privo\u0161\u010dili nasitno kosilo. Energijo bi morali dobivati iz hrane, ne pija\u010de. Re\u017eim pitja v idealnem primeru temelji na vodi. \u010ce imate radi kavo ali \u010daj, jo u\u017eivajte brez dodatnega sladkorja ali smetane. \u010ce \u017eelite izvedeti ve\u010d o teko\u010dih kalorijah, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kje se skrivajo prazne kalorije in kakoprepre\u010dujejo izgubo te\u017ee?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kje najdemo dodan sladkor?<\/strong> V nekakovostnih mle\u010dnih izdelkih, pecivu, \u010dokoladi, sladkanih \u017eitaricah za zajtrk ali pecivu. Pribli\u017eno 100 gramov roglji\u010dka s \u010dokolado ima lahko pribli\u017eno 450 kcal. Ali ne bi raje imeli nasitnega kosila kot majhen prigrizek zaradi nagle \u017eelje po sladkorju?<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Razmislite_kako_se_cim_bolj_naravno_gibati\"><\/span>8. Razmislite, kako se \u010dim bolj naravno gibati <span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"639\" height=\"959\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-OK-_-WhatsAaaaaap.jpg\" alt=\"Kako \u010dim hitreje shuj\u0161ati? \u010cim ve\u010d se premikajte\" class=\"wp-image-206886\" title=\"Kako \u010dim hitreje shuj\u0161ati? \u010cim ve\u010d se premikajte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-OK-_-WhatsAaaaaap.jpg 639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-OK-_-WhatsAaaaaap-267x400.jpg 267w\" sizes=\"auto, (max-width: 639px) 100vw, 639px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsak korak \u0161teje, tako pri osebni rasti kot pri porabi energije. Termogeneza brez vadbe (NEAT) je ena od komponent porabe energije in lahko znatno pove\u010da hitrost presnove.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako se \u010dim ve\u010d gibati?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Poi\u0161\u010dite na\u010dine, kako najbolje izkoristiti noge kot transportno sredstvo<\/strong>. Hodite \u010dim ve\u010d. Ali lahko na primer vsaj del poti do slu\u017ebe prehodite, preostalo pot pa opravite z javnim prevozom? Teko\u010de stopnice in dvigala zamenjajte s stopnicami. Delali boste tudi na krepitvi nog. Ko 65-kilogramska \u017eenska \u010dez dan 30 minut hodi po stopnicah, ji uspe pokuriti pribli\u017eno 200 kcal, 80-kilogramskemu mo\u0161kemu pa pribli\u017eno 240 kcal.<\/li><li><strong>Ve\u010d se vozite s kolesom.<\/strong> \u010ce je mogo\u010de, se namesto z avtom odpravite v manj\u0161o trgovino s kolesom ali pe\u0161.<\/li><li><strong>Imate psa?<\/strong> <strong>Peljite ga na \u010dim ve\u010d sprehodov<\/strong>. In \u010de ga nimate? Ob\u010dasno si ga izposodite za sprehod od sosedov ali prijateljev.<\/li><li><strong>Opravite gospodinjska opravila<\/strong>, \u010di\u0161\u010denje ali vrtnarjenje. \u010ce na svoja opravila gledate skozi perspektivo porabljenih kalorij, se jih boste za\u010deli lotevati povsem druga\u010de. V pribli\u017eno eni uri hitrega \u010di\u0161\u010denja lahko povpre\u010dna 65-kilogramska \u017eenska porabi pribli\u017eno 300 kcal, povpre\u010dni 80-kilogramski mo\u0161ki pa pribli\u017eno 350 kcal.<\/li><li><strong>Bodite aktivni med delovnim \u010dasom<\/strong>, \u0161e posebej, \u010de imate sede\u010de delo. Vsako uro si oddahnite, se pretegnite in se vsaj sprehodite po pisarni.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o presnovi in metodah za njeno pospe\u0161itev, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/bi-se-lahko-vas-metabolizem-upocasnil-ali-bil-poskodovan-5-nasvetov-za-pospesitev-presnove\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bi se lahko va\u0161 metabolizem upo\u010dasnil oz. po\u0161kodoval? 5 nasvetov za pospe\u0161itev metabolizma<\/a><\/strong>.<\/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=\"9_Posvetite_se_telesni_aktivnosti_v_kateri_uzivate\"><\/span>9. Posvetite se telesni aktivnosti, v kateri u\u017eivate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pomislite, koliko \u010dasa lahko med tednom namenite \u0161portnim aktivnostim in katere dneve \u0161e posebej?<\/strong> \u010ce pogledate svojo zgodovino, ali ne bi bilo mogo\u010de prihraniti nekaj \u010dasa, ki ga porabite za ogled oddaj, igranje ra\u010dunalni\u0161kih igric ali odla\u0161anje? Ker sta v modi crossfit ali dvigovanje ute\u017ei v fitnesu, to \u0161e ne pomeni, da morate to storiti tudi vi. <strong>Kaj vam je v\u0161e\u010d, katero aktivnost si predstavljate opravljati v letu ali dveh ali petih?<\/strong> Na tem \u0161portu gradite svojo tedensko telesno aktivnost in jo dopolnjujte s \u0161porti, ki ste jih \u017ee od nekdaj \u017eeleli preizkusiti &#8211; morda vas bo kateri ujel in vas navdu\u0161il.<\/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>\u0160port v kategoriji vzdr\u017eljivosti<\/strong> je odli\u010den za izbolj\u0161anje splo\u0161ne telesne kondicije, krvnega obtoka ter u\u010dinkovitej\u0161ega kurjenja kalorij v enakem \u010dasu v primerjavi s treningom v fitnesu.<\/li><li>Nasprtono pa so treningi za mo\u010d idealno sredstvo za izbolj\u0161anje razmerja telesa in sestave telesa, rast mi\u0161ic, krepitev postave ali odpravljanje mi\u0161i\u010dnega neravnovesja.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kaj je najbolj\u0161e?<\/strong> V idealnem primeru je to kombinacija obeh vrst \u0161portnih dejavnosti in &#8211; kar je najpomembneje &#8211; v tem morate u\u017eivati. Glede na to, koliko \u010dasa lahko med tednom posvetite \u0161portu,<strong> vadbe v svoj urnik umestite kot sestanek, ki ga ni mogo\u010de odpovedati<\/strong>. V idealnem primeru pribli\u017eno trikrat na teden opravite tudi trening za mo\u010d in vsaj dve drugi \u0161portni aktivnosti. \u010ce vas zanima, kako zares aktivirati v svoje telo med <a aria-label=\"doma\u010dim treningom, (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doma\u010dim treningom,<\/a> preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/\" target=\"_blank\" aria-label=\"Kako narediti vadbo doma bolj zahtevno tudi brez fitnes pripomo\u010dkov? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako narediti vadbo doma bolj zahtevno tudi brez fitnes pripomo\u010dkov?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Racunajte_na_vsaj_en_aktiven_vikend_na_mesec\"><\/span>10. Ra\u010dunajte na vsaj en aktiven vikend na mesec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob koncu tedna ima ve\u010dina ljudi dovolj \u010dasa, da se tako psihi\u010dno kot fizi\u010dno sprosti. Pre\u017eivljanje vikenda na kolesu, pohodni\u0161tvo ali smu\u010danje v gorah ali sprehod do bli\u017enje okolice se sli\u0161i veliko bolje kot pole\u017eavanje pred televizorjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kaj dobite, \u010de en vikend na mesec pre\u017eivite aktivno?<\/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>Porabite veliko kalorij<\/strong>. V eni uri kolesarjenja po hribovitem terenu s hitrostjo 20-25 km\/h lahko 65-kilogramska \u017eenska porabi pribli\u017eno 900 kcal, 80-kilogramski mo\u0161ki pa pribli\u017eno 1.200 kcal. V primeru pohodni\u0161tva lahko to zna\u0161a pribli\u017eno 550 kcal za \u017eensko in 660 kcal za mo\u0161kega. <span style=\"color: #ff6600\">[9]<\/span><\/li><li><strong>Mentalno po\u010divate<\/strong> in lahko zmanj\u0161ate stopnjo tesnobe in <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\"stresa, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stresa,<\/a> ki ga \u010dutite. <span style=\"color: #ff6600\">[10\u201311]<\/span><\/li><li><strong>Pre\u017eivite lahko kokovostni \u010das z dru\u017eino in prijatelji.<\/strong><\/li><li><strong>Omejite svoj \u010das na dru\u017ebenih omre\u017ejih<\/strong> in si privo\u0161\u010dite nekaj podobnega &#8220;delnemu digitalnemu razstrupljanju&#8221;.<\/li><li>Na splo\u0161no si boste &#8220;napolnili baterije&#8221; in bili na za\u010detku novega delovnega tedna bolj sve\u017ei.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanima, koliko kalorij lahko pokurite z zimskimi aktivnostmi? Preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koliko kalorij lahko pokurite s svojimi najljub\u0161imi zimskimi aktivnostmi?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-1124x749.jpg\" alt=\"Kako pokuriti ve\u010dje \u0161tevilo kalorij in se mentalno sprostiti?\" class=\"wp-image-206899\" width=\"843\" height=\"562\" title=\"Kako pokuriti ve\u010dje \u0161tevilo kalorij in se mentalno sprostiti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-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=\"11_Ne_nagrajujte_se_s_hrano_po_telovadbi_in_ne_jejte_iz_dolgocasja\"><\/span>11. Ne nagrajujte se s hrano po telovadbi in ne jejte iz dolgo\u010dasja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pogosta te\u017eava ljudi, ki posku\u0161ajo shuj\u0161ati, je ta, da <strong>precenjujejo svojo porabo energijo in podcenjujejo vnos energije<\/strong>. To pomeni, da se za svoje \u0161portne dose\u017eke nagradijo z ne\u010dim slastnim in u\u010dinkovito sabotirajo lastna prizadevanja za huj\u0161anje. Situacija pa je druga\u010dna pri \u0161portnikih, ki morajo hitro napolniti svoje zaloge energije in se pripravljajo na zahtevno situacijo z najve\u010djo zmogljivostjo, zato morajo ustrezno nadomestiti porabljeno energijo. Spodaj v tabeli najdete pregled \u0161portnih dejavnosti in povpre\u010dno porabljene kalorije na uro aktivnosti, pri \u010demer vrednost okoli 500 kcal predstavlja \u017ee spodobno kosilo ali pribli\u017eno 1,1 litra Coca Cole, 110 gramov roglji\u010dka s \u010dokoladnim nadevom ali 83 gramov povpre\u010dne mle\u010dne \u010dokolade (ne cele plo\u0161\u010dice). V nepoznavanju teh vzorcev je povsem enostavno po nepotrebnem zau\u017eiti odve\u010dno energijo, ki ste jo tako mukotrpno &#8220;kurili med telesno aktivnostjo&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prav tako se izogibajte prigrizkom, prehranjevanju iz dolg\u010dasa in poskusite prepoznati spro\u017eilce \u010dustvenega prehranjevanja<\/strong>, \u010de jih imate. Tak\u0161ne spro\u017eilce in situacije lahko prepoznate tudi s pomo\u010djo dnevnika. S tak\u0161nim prehranjevanjem po nepotrebnem pove\u010date vnos energije in to pogosto v obliki nezdrave hrane. \u010ce \u017eelite izvedeti ve\u010d o prigrizkih in prehranjevanju iz dolgo\u010dasja, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako vam prigrizki prepre\u010dujejo izgubo te\u017ee? 11 preprostih na\u010dinov za nadzor prehrane.<\/a><\/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\"><p style=\"text-align: center\"><strong>Koliko kalorij porabi povpre\u010den mo\u0161ki in \u017eenska v uri aktivnosti?<\/strong><span style=\"color: #ff6600\"> [9]<\/span><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0160PORT<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Povpre\u010dna 65 kg \u017eenska<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Povpre\u010dni 80 kg mo\u0161ki<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolesarjenje &#8211; povpre\u010dna hitrost 20 km \/ h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>520 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>640 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gorsko kolesarjenje\/hribovit teren (velik napor) &#8211; povpre\u010dna hitrost okoli 20-25 km \/ h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>910 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 190 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tek s povpre\u010dno hitrostjo 8km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>540 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>660 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tek s povpre\u010dno hitrostjo 10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>650 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>800 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja po ravnem s povpre\u010dno hitrostjo 6.5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>325 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>400 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Povpre\u010dno zahtevno planinsko pohodni\u0161tvo<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>450\u2013600 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>560\u2013750 kcal&nbsp;<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Povpre\u010dni trening za mo\u010d<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>400\u2013500 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>500\u2013620 kcal<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Poiscite_partnerja_prosite_za_pomoc_in_se_ne_ustavljajte_ko_stvari_ne_gredo_dobro\"><\/span>12. Poi\u0161\u010dite partnerja, prosite za pomo\u010d in se ne ustavljajte, ko stvari ne gredo dobro<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stari rek pravi, da je vedno la\u017eje v dvoje. V primeru huj\u0161anja in gibanja to velja dvakratno. Raziskave ka\u017eejo, da imajo <strong>ljudje, ki niso sami in sku\u0161ajo vaditi s partnerjem<\/strong>, ve\u010dje mo\u017enosti za uspeh in na koncu izgubijo ve\u010d kilogramov v primerjavi s tistimi, ki so sami. Povejte dru\u017eini, kolegom v slu\u017ebi ter prijateljem o svojih ciljih in morda se vam bo kdo pridru\u017eil. Lahko tudi najamete trenerja, ki vas bo usmeril v pravo smer in olaj\u0161al pot. <span style=\"color: #ff6600\">[12-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ce se stvari ne bodo obnesle, ne obupajte<\/strong>. Nobena pot ni ravna pot brez ovir, ampak spominja na precej podivjano matemati\u010dno funkcijo na steroidih. Vsaki\u010d, ko zaidete, se vrnite na pravo pot. Popolnost ni pomembna, vendar pa doslednost in vztrajnost sta. Opazujte ve\u010d spremenljivk kot samo <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\"te\u017eo, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">te\u017eo,<\/a> ki lahko prikrije uspeh in se osredoto\u010di tudi na spremljanje telesnih meritev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1124x749.jpeg\" alt=\"Koliko kalorij porabite s tekom, kolesarjenjem ali hojo?\" class=\"wp-image-206912\" width=\"843\" height=\"562\" title=\"Koliko kalorij porabite s tekom, kolesarjenjem ali hojo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48.jpeg 1600w\" 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=\"13_Zacnite_uporabljati_aplikacije_ki_vam_bodo_v_pomoc\"><\/span>13. Za\u010dnite uporabljati aplikacije, ki vam bodo v pomo\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Eden najbolj\u0161ih napotkov je, da svojo prehrano iskreno zapi\u0161ete v aplikacije, kot sta <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a> ali <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio<\/a>. Nau\u010dili se boste bolje oceniti porcije hrane samo za vas. Morda boste celo odkrili skrite kalori\u010dne bombe, ki se nevede nahajajo v va\u0161i prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce nimate izku\u0161enj z vadbo in ne \u017eelite sodelovati s trenerjem, <strong>boste morda potrebovali \u0161tevilne aplikacije, ki vam bodo pomagale pri vadbi<\/strong>. Lahko na primer preizkusite <a href=\"https:\/\/www.runtastic.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Runtastic,<\/a> <a href=\"https:\/\/www.freeletics.com\/en\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Freeletics<\/a> ali <a href=\"https:\/\/8fit.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8fit<\/a>. \u0160tevilne aplikacije za meditacijo lahko pripomorejo k izbolj\u0161anju mentalnega zdravja, med katerimi je najbolj priljubljena <a href=\"https:\/\/www.calm.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Calm<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Zapisujte_si_v_dnevnik_in_dajte_casu_cas\"><\/span>14. Zapisujte si v dnevnik in dajte \u010dasu \u010das<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se spomnite na za\u010detku, ko ste v svoj dnevnik zapisovali svojo prehrano? Nadaljujte in <strong>zapi\u0161ite svoje ob\u010dutke<\/strong>, zakaj ste morda pojedli celo pico, vre\u010dko \u010dipsa ali&nbsp; banjico sladoleda. To vam bo olaj\u0161alo iskanje spro\u017eilcev za svoja dejanja. Zapi\u0161ite, kaj ste tega dne storili in \u010desa vam ni uspelo storiti. Pohvalite se in morebiti razmislite, kako stvari izbolj\u0161ati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je kli\u0161e, vendar ne pozabite, da je <strong>potovanje cilj in da zdrav \u017eivljenjski slog nima ciljne \u010drte<\/strong>. To je postopek, v katerem prevzamete nove zdrave navade, odstranite nezdrave in u\u017eivate v potovanju do bolj zdravega sebe.<\/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=\"15_Bodite_dosledni_ne_popolni\"><\/span>15. Bodite dosledni, ne popolni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ne \u017eelite si biti popolni, natan\u010dni in 100% slediti vsemu<\/strong>. Ne gre za to. Delajte po\u010dasi, da izbolj\u0161ate svoj \u017eivljenjski slog, ne popu\u0161\u010dajte, bodite potrpe\u017eljivi, vztrajni in dosledni. Gre za \u017eivljenjski maraton, ne za \u0161print na 100 metrov. <strong>\u017delva je neko\u010d premagala samega Ahila.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1124x749.jpg\" alt=\"Kaj je klju\u010d pri huj\u0161anja? Kalori\u010dni primanjkljaj, doslednost in vztrajnost..\" class=\"wp-image-206925\" width=\"843\" height=\"562\" title=\"Kaj je klju\u010d pri huj\u0161anja? Kalori\u010dni primanjkljaj, doslednost in vztrajnost..\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-2048x1366.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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010deti huj\u0161ati, se ve\u010d gibati ter bolj zdravo prehranjevati ni nobena jedrska znanost, kot se morda zdi. <strong>Preprosto ne morete nasesti praznim obljubam o razstrupljanju, instant dietam<\/strong> in drugim metodam, ki obljubljajo, da boste v 5 dneh izgubili 10 kilogramov. Vsak ima druga\u010den izhodi\u0161\u010dni polo\u017eaj, zato univerzalni programi ne veljajo za vse. Gre za nenehne in po\u010dasne spremembe in izbolj\u0161ave \u017eivljenjskega sloga, ki se od \u010dloveka do \u010dloveka tudi razlikuje. In nenazadnje bo trajalo nekaj \u010dasa. Toda stvari, za katere je vredno \u017eiveti, vedno zahtevajo \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kaj je vampomagalo, da ste se za\u010deli gibati, huj\u0161ati in jesti bolj zdravo? V komentarjih delite svoje izku\u0161nje in nasvete z nami. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite z deljenjem, da se tudi va\u0161i prijatelji nau\u010dijo, kako za\u010deti zdravo jesti, huj\u0161ati, telovaditi in se tega tudi dr\u017eati.\r\n\r\n<\/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 are-vertically-aligned-top is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-top is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-columns is-style-default 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.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako za\u010deti huj\u0161ati, telovaditi in se zdravo prehranjevati? V tem \u010dlanku vam bomo pokazali, kako vse to enostavno dose\u010di.<\/p>\n","protected":false},"author":65,"featured_media":206792,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-238287","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 nasvetov o tem, kako shuj\u0161ati, za\u010deti z vadbo in zdravo jesti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako za\u010deti huj\u0161ati, se gibati in jesti zdravo? 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