{"id":244047,"date":"2021-06-08T14:15:29","date_gmt":"2021-06-08T12:15:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=244047"},"modified":"2021-06-08T14:16:14","modified_gmt":"2021-06-08T12:16:14","slug":"kako-brzo-izgubiti-kilograme-hodanjem","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/","title":{"rendered":"Kako brzo izgubiti kilograme hodanjem?"},"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-brzo-izgubiti-kilograme-hodanjem\/#7_razloga_zasto_biste_trebali_vise_hodati\" title=\"7 razloga za\u0161to biste trebali vi\u0161e hodati\">7 razloga za\u0161to biste trebali vi\u0161e hodati<\/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-brzo-izgubiti-kilograme-hodanjem\/#Koliko_kalorija_mozete_sagorjeti_hodajuci_sat_vremena\" title=\"Koliko kalorija mo\u017eete sagorjeti hodaju\u0107i sat vremena?\">Koliko kalorija mo\u017eete sagorjeti hodaju\u0107i sat vremena?<\/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-brzo-izgubiti-kilograme-hodanjem\/#6_savjeta_za_sagorijevanje_sto_vise_kalorija_tijekom_hodanja\" title=\"6 savjeta za sagorijevanje \u0161to vi\u0161e kalorija tijekom hodanja\">6 savjeta za sagorijevanje \u0161to vi\u0161e kalorija tijekom hodanja<\/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-brzo-izgubiti-kilograme-hodanjem\/#Kako_izgubiti_kilogram_masti_hodanjem\" title=\"Kako izgubiti kilogram masti hodanjem?\">Kako izgubiti kilogram masti hodanjem?<\/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-brzo-izgubiti-kilograme-hodanjem\/#Sto_mozemo_nauciti_iz_svega\" title=\"\u0160to mo\u017eemo nau\u010diti iz svega?\">\u0160to mo\u017eemo nau\u010diti iz svega?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Iako nam je hodanje mo\u017eda najprirodnije kretanje, nekome jo\u0161 uvijek mo\u017ee biti te\u0161ko da tijekom dana dovoljno hoda. Vozite se automobilom ili autobusom na posao i s posla, cijeli dan sjedite u uredu, a nave\u010der radije ispru\u017eite noge na stolu dok gledate svoju omiljenu emisiju nego da kratko pro\u0161etate. To mo\u017ee biti jo\u0161 izazovnije za one koji rade od ku\u0107e, a svi njihovi koraci sastoje se od &#8220;putovanja&#8221; izme\u0111u kreveta, ra\u010dunala, hladnjaka i WC-a. Da nemate svoj pametni sat, na kraju dana mo\u017eda ne biste ni primijetili da ste pre\u0161li samo 2000 koraka. U dana\u0161njem \u010dlanku, kroz prednosti hodanja, poku\u0161at \u0107emo vas nagovoriti na to da radite vi\u0161e koraka u danu, a tako\u0111er \u0107emo vam otkriti i <strong>kako je lako smr\u0161avjeti samim time \u0161to s vremena na vrijeme odete u \u0161etnju.<\/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=\"7_razloga_zasto_biste_trebali_vise_hodati\"><\/span>7 razloga za\u0161to biste trebali vi\u0161e hodati<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">1. Ostvarit \u0107ete ono \u0161to se preporu\u010duje za vje\u017ebanje<\/h3>\n\n\n\n<p>Prema preporuci WHO-a (Svjetske zdravstvene organizacije), svaka osoba treba posvetiti najmanje <strong>150 minuta tjedno aktivnostima umjerenog intenziteta ili 75 minuta aktivnostima visokog intenziteta.<\/strong> Te se dvije vrste mogu, naravno, kombinirati. Me\u0111utim, ako idete u jednosatnu \u0161etnju 3 puta tjedno, ispunjen je va\u0161 <strong>minimum koji je preporu\u010den za vje\u017ebanje<\/strong>. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pobolj\u0161at \u0107ete svoje zdravlje<\/h3>\n\n\n\n<p>Me\u0111utim, hodanje tako\u0111er ima brojne pozitivne u\u010dinke na na\u0161e zdravlje. Pospje\u0161uje <strong>pravilnu kardiovaskularnu funkciju, imunitet,<\/strong> utje\u010de na razinu kolesterola, krvni tlak i usporava razvoj osteoporoze. Prema rezultatima drugih studija, redovita aktivnost mo\u017ee \u010dak <strong>smanjiti rizik od razvoja mnogih vrsta karcinoma<\/strong>. <span style=\"color: #ff6600\">[2] [3] [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/JcpmWBCrNM0coqztDiyX-t6OGvQ4UXAsyTDwQd94YxQk6-QdI3IqG_r9mTc64ZJimkW_v0ijk3WAHL3T4mVpSbAo4P73NrJfBfzLDuSzHspXrbl3Dj5ewPHksPfxcxiO3lrZBFd7\" alt=\"Kako izgubiti kilograme hodanjem\" title=\"Kako izgubiti kilograme hodanjem\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">3. Lak\u0161e \u0107ete smr\u0161avjeti<\/h3>\n\n\n\n<p>Svaka dodatna kalorija koju sagorite tijekom dana se ra\u010duna. Hodanje mo\u017ee biti izvrstan na\u010din da<strong> se tijekom dana prirodno vi\u0161e kre\u0107ete, a da se pritom ne osje\u0107ate u potpunosti iscrpljeno.<\/strong> Ako svaki dan si\u0111ete nekoliko stanica ranije i pro\u0161etate 30 minuta, energija \u0107e se vremenom zbrajati i kilogrami \u0107e se lijepo topiti. Detaljnije o tome kako izgubiti kilograme samo hodanjem govori ovaj \u010dlanak.<\/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\">4. Razbistrit \u0107ete glavu<\/h3>\n\n\n\n<p>Osje\u0107ate li se mentalno iscrpljeno nakon cijelog dana? Poku\u0161ajte svu tehnologiju koja vam iscrpljuje misli ostaviti kod ku\u0107e i<strong> oti\u0111ite u \u0161etnju vani, idealno bi bilo negdje u prirodu.<\/strong> Boravak na svje\u017eem zraku, zajedno sa slu\u0161anjem zvukova prirode, sjajan je na\u010din za u\u010dvr\u0161\u0107ivanje mentalnog zdravlja. Prema rezultatima studije usmjerene na mlade ljude s neaktivnim \u017eivotnim stilom, do\u0161lo je do <strong>pobolj\u0161anja u <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" aria-label=\"spavanju  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spavanju<\/strong> <\/a>kada se hodalo jedan sat dnevno. \u010cak je znanstveno potvr\u0111eno da su ljudi koji \u017eive u gradovima na udaljenosti od 300 metara od zelenila u vidu parka i sli\u010dno <strong>sretniji i op\u0107enito zadovoljniji<\/strong>.<span style=\"color: #ff6600\"> [4] [9]<\/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\">5. Pobolj\u0161at \u0107ete svoju tjelesnu kondiciju<\/h3>\n\n\n\n<p>Tjelesna aktivnost op\u0107enito pozitivno utje\u010de na va\u0161u kondiciju. Ako redovito hodate br\u017eim tempom, uskoro mo\u017eete osjetiti kako vam ide sve bolje i bolje. <strong>Manje \u0107ete ostajati bez daha, bez problema \u0107ete prepje\u0161a\u010diti ve\u0107u udaljenost,<\/strong> a sada \u0107ete \u010dak mo\u0107i susti\u0107i i autobus koji ste nedavno za dlaku propustili. Isto tako, dobro je naviknuti se hodati stepenicama, \u0161to vam s vremenom vi\u0161e ne\u0107e predstavljati problem i popet \u0107ete se njima bez ikakvih stanki.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Dobit \u0107ete vitamin D<\/h3>\n\n\n\n<p>Vitamin D va\u017ean je u tijelu, naprimjer za <strong>pravilnu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" aria-label=\"imunolo\u0161ku  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">imunolo\u0161ku <\/a><\/span>i mi\u0161i\u0107nu funkciju. <\/strong>Na\u0161e tijelo ga mo\u017ee proizvesti samostalno zahvaljuju\u0107i UVB zrakama koje padaju na na\u0161u ko\u017eu, no u zimskim i jesenskim mjesecima mo\u017ee do\u0107i do njegove <strong>nesta\u0161ice. <\/strong>Prolje\u0107e je ve\u0107 idealno vrijeme kada po\u010dinjemo polako i sigurno bacati slojeve odje\u0107e i izlagati se vi\u0161e sun\u010devoj svjetlosti. Da biste postigli dovoljnu koli\u010dinu vitamina D u tijelu, vrijeme morate provoditi na suncu, a ne samo u zatvorenom. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako smatrate da va\u0161a razina <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\"vitamina D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a><\/span> nije dovoljna, mo\u017eete je nadopuniti pomo\u0107u dodatka prehrani.<\/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\">7. U\u010dinkovito kori\u0161tenje va\u0161eg vremena<\/h3>\n\n\n\n<p>Ako vas u prethodnim to\u010dkama nismo uvjerili u prednosti hodanja, a vi i dalje inzistirate na tome da ne \u017eelite gubiti vrijeme na ovu aktivnost, kako bi bilo <strong>povezati je s omiljenom aktivno\u0161\u0107u?<\/strong> Mo\u017ee se savr\u0161eno kombinirati sa <strong>slu\u0161anjem glazbe, <a href=\"https:\/\/gymbeam.hr\/blog\/top-17-fitness-podcasta-o-vjezbanju-i-zdravoj-prehirani\/\" target=\"_blank\" aria-label=\"podcastova (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcastova<\/a>, telefonskim pozivima ili poslovnim sastankom<\/strong>. Umjesto da sjedite s prijateljima na kavi ili s partnerom na kau\u010du, idite u \u0161etnju svojim kvartom. Istra\u017eit \u0107ete nova mjesta, provoditi vrijeme sa svojim voljenima i u\u010diniti ne\u0161to pozitivno za svoje zdravlje.<\/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\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg\" alt=\"Redovite \u0161etnje pobolj\u0161at \u0107e va\u0161u kondiciju i zdravlje\" class=\"wp-image-239480\" width=\"843\" height=\"563\" title=\"Redovite \u0161etnje pobolj\u0161at \u0107e va\u0161u kondiciju i zdravlje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"46027,46021,28324,28936,44248,3738,1562,28792,1731,8350,5431,46912,46435\" ><\/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_mozete_sagorjeti_hodajuci_sat_vremena\"><\/span>Koliko kalorija mo\u017eete sagorjeti hodaju\u0107i sat vremena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Velika je razlika izme\u0111u razli\u010ditih vrsta \u0161etnje, tako da \u0107e koli\u010dina sagorjenih kalorija u osnovi varirati. <strong>Tjelesna kondicija, nagib terena, brzina hodanja, te\u017eina, tjelesna gra\u0111a, starost i niz drugih \u010dimbenika igraju ulogu<\/strong>. Da bismo vam pru\u017eili bolju ideju, u tablici navodimo koliko kalorija otprilike sagori prosje\u010dna \u017eenka od 65 kg i mu\u0161karac od 80 kg s razli\u010ditim vrstama hodanja. Da biste izra\u010dunali indikativnu potro\u0161nju koja se odnosi na va\u0161u te\u017einu, u tablici mo\u017eete prona\u0107i i vrijednost <strong>MET (metaboli\u010dki ekvivalent zadatka).<\/strong> Ova jedinica izra\u017eava energiju koju tro\u0161ite odre\u0111enom aktivno\u0161\u0107u u odnosu na mirno le\u017eanje. Primjerice, ako je MET vrijednost za aktivnost 4, to zna\u010di da osoba sagorjeva 4 puta vi\u0161e kalorija nego da je tijekom tog istog vremena 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>Kako izra\u010dunati MET:<\/strong> Ako bi osoba od 80 kg legla na sat vremena (MET 1), sagorjela bi 80 kcal. Kad bi se ista osoba bavila sat vremena sportom koji ima MET 10, sagorjela bi 800 kcal.<span style=\"color: #ff6600\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Koliko kalorija sagorjevamo sa svakom vrstom \u0161etnje?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vrsta hodanja<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Koliko \u0107e kcal sagorjeti \u017eena od 65 kg<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Koliko \u0107e kcal sagorjeti mu\u0161karac od 65 kg<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje kod ku\u0107e<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160etanje psa<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje brzinom do 3 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje brzinom od 4 km\/h po ravnoj, \u010dvrstoj povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje brzinom od 4 km\/h nizbrdo, po \u010dvrstoj povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">215<\/td><td class=\"has-text-align-center\" data-align=\"center\">264<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje brzinom od 5.5 km\/h po \u010dvrstoj povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">280<\/td><td class=\"has-text-align-center\" data-align=\"center\">344<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje brzinom od 6.5 km\/h po \u010dvrstoj povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje brzinom od 7 km\/h po \u010dvrstoj povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">455<\/td><td class=\"has-text-align-center\" data-align=\"center\">560<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje brzinom od 4,5 &#8211; 5,5 km\/h uzbrdo s nagibom 1 &#8211; 5 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">345<\/td><td class=\"has-text-align-center\" data-align=\"center\">424<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje brzinom od 4,5 &#8211; 5,5 km\/h uzbrdo s nagibom 6 &#8211; 15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">520<\/td><td class=\"has-text-align-center\" data-align=\"center\">640<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Planinarski treking<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sporo uspinjanje stepenicama<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">260<\/td><td class=\"has-text-align-center\" data-align=\"center\">320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brzo uspinjanje stepenicama<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">572<\/td><td class=\"has-text-align-center\" data-align=\"center\">704<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nordijsko hodanje brzinom od 5,5 &#8211; 6,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">312<\/td><td class=\"has-text-align-center\" data-align=\"center\">384<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nordijsko hodanje brzinom od 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">618<\/td><td class=\"has-text-align-center\" data-align=\"center\">760<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje unatrag brzinom od 5,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje na \u0161takama<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><\/tr><\/tbody><\/table><\/figure>\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_savjeta_za_sagorijevanje_sto_vise_kalorija_tijekom_hodanja\"><\/span>6 savjeta za sagorijevanje \u0161to vi\u0161e kalorija tijekom hodanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/kT9YV-70R6IonsnHDybRgt5FcWVlAHCHOW6busSdJzl1NZHz8UF8h3ecfCrL4oEQTsHHXbP_pNg2ura_XZSxcaB-N9Ytm84lsvOkL8Tt86qcUhU6xEJB6CGBk5lwvgT1k6f7g2Vt\" alt=\"Kako sagorjeti \u0161to vi\u0161e kalorija dok hodamo?\" title=\"Kako sagorjeti \u0161to vi\u0161e kalorija dok hodamo?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Koristite prsluk s utezima<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\"15kg  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">15kg<\/span> <\/a>ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"te\u017ea verzija od 20 kg (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">te\u017ea verzija od 20 kg<\/a><\/span>. Ako na\u0161a \u017eena od 65 kilograma u \u0161etnji navu\u010de prsluk s te\u017einom od 15 kilograma, posti\u0107i \u0107e pribli\u017eno isti u\u010dinak kao mu\u0161karac od 80 kilograma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Da biste si to lak\u0161e predo\u010dili,<\/strong> prilikom hodanja brzinom od 7 km\/h po \u010dvrstoj povr\u0161ini \u017eena od 65 kg s prslukom od 15 kg sagorijeva 105 kcal vi\u0161e, a mu\u0161karac od 80 kg s prslukom od 20 kg sagorijeva 140 kcal vi\u0161e nego bez njega.<\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Poku\u0161ajte koristiti \u0161tapove za hodanje<\/h3>\n\n\n\n<p>Nordijsko hodanje nije popularno samo me\u0111u starijim ljudima. Zahvaljuju\u0107i \u0161tapovima, prakti\u010dki \u0107ete povezati cijelo tijelo tijekom hodanja, \u0161to vam mo\u017ee pomo\u0107i da bolje savladate teren ili zadr\u017eite ve\u0107u brzinu. Po\u0161teni sat intenzivnog nordijskog hodanja s pravilnom tehnikom mo\u017ee biti<strong> sli\u010dan treningu cijelog tijela.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je ova vrsta kretanja novost, budite sigurni da vas sljede\u0107i dan mogu boljeti ruke i le\u0111a kao nakon treninga. Tako\u0111er bismo \u017eeljeli naglasiti po\u010detnicima da <strong>\u0161tapovi za nordijsko hodanje nisu isto \u0161to i \u0161tapovi za treking, <\/strong>pa pripazite \u0161to kupujete. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Hodajte uzbrdo<\/h3>\n\n\n\n<p>Ako redovito uklju\u010dujete hodanje uzbrdo, idealno <strong>ve\u0107im intenzitetom<\/strong>, mo\u017eete u\u017eivati u vi\u0161e sagorjenih kalorija, a uz to \u0107ete brzo osjetiti i pobolj\u0161anje na tjelesnoj razini. Stoga izbjegavajte stereotip hodanja po ravnoj povr\u0161ini i krenite na pravi planinski teren. Znat \u0107ete da je nezamjenjiv onaj osje\u0107aj kada se popnete na veliko brdo.<\/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\">4. Zaboravite dizala i hodajte stepenicama<\/h3>\n\n\n\n<p>Poput brda, stepenice su dobra opcija za intenziviranje hodanja. A izme\u0111u nas, dame, to je sjajan na\u010din da u\u010dvrstite stra\u017enjicu. Stoga, trajno se oprostite od dizala i pokretnih stepenica. Pazite, te\u0161ke namirnice koje morate nositi na peti kat nisu vam opravdanje. Zamislite to kao na\u010din da dodatno ulo\u017eite u svoje tijelo i sagorite vi\u0161e kalorija.<\/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\">5. Pove\u0107ajte svoju brzinu<\/h3>\n\n\n\n<p>Kao \u0161to vidite u tablici, brzina je bitna. Stoga ju poku\u0161ajte pove\u0107ati tako da vam svaka \u0161etnja predstavlja novi izazov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ovaj primjer dovoljno govori:<\/strong> Ako \u010dovjek od 80 kg krene u \u0161etnju u kojoj prije\u0111e tri kilometra u sat vremena, sagorjet \u0107e 160 kcal. Ali ako ubrza i prije\u0111e 7 km za sat vremena, sagorjet \u0107e 560 kcal. A to je poprili\u010dna razlika, zar ne?<\/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\">6. Hodajte du\u017eim rutama<\/h3>\n\n\n\n<p>Ako ste jo\u0161 uvijek u fazi kada ne mo\u017eete pove\u0107ati intenzitet, poku\u0161ajte produljiti barem udaljenost koju ste pre\u0161li. Ne brinite, nije potrebno odmah dodati nekoliko kilometara. Me\u0111utim, ako idete u \u0161etnju 3 puta tjedno i svaki put dodate 300 metara, unutar mjesec dana va\u0161a \u0107e originalna ruta biti<strong> otprilike 3,5 km du\u017ea.<\/strong> Razne aplikacije tako\u0111er vas mogu motivirati da pove\u0107ate udaljenost koju prelazite, pomo\u0107u koje mo\u017eete izazvati prijatelje na natjecanje oko toga tko je napravio najvi\u0161e koraka. Ako se kladite, motivacija \u0107e vam biti jo\u0161 ve\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, mo\u017eete i sami sebi odrediti izazov vezan uz koli\u010dinu napravljenih koraka i svaku ve\u010der ozna\u010diti da ste ispunili zadani cilj. Naprimjer, aktivni vikendi mogu vam pomo\u0107i u postizanju dovoljnog broja koraka kada idete u \u0161etnju u udaljenije okru\u017eenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako biste si lak\u0161e predo\u010dili:<\/strong> U sat vremena pje\u0161a\u010denja \u010dovjek od 80 kilograma mo\u017ee sagorjeti pribli\u017eno 480 kcal. Uz po\u0161teno pje\u0161a\u010denje od sedam sati, lako se mo\u017ee sagorjeti <strong>3360 kcal,<\/strong> \u0161to je energija skrivena u manje od pola kilograma masti. Planinarenje tako mo\u017ee znatno pojednostaviti postupak mr\u0161avljenja.<\/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_izgubiti_kilogram_masti_hodanjem\"><\/span>Kako izgubiti kilogram masti hodanjem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda po\u010dinjete razmi\u0161ljati o tome kako dodavanje dodatnih koraka u va\u0161em danu mo\u017eda uop\u0107e nije lo\u0161a ideja. Da vas dodatno motiviramo, pogledajmo <strong>kako nam hodanje mo\u017ee pomo\u0107i da izgubimo kilogram masti.<\/strong> Za bolje poja\u0161njenje koristimo na\u0161u prosje\u010dnu \u017eenu od 65 kg (Ana) i mu\u0161karca od 80 kg (Martin).<\/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\">1. Uklju\u010dite 3 \u0161etnje tjedno u svoj raspored<\/h3>\n\n\n\n<p>Ana i Martin odlu\u010dili su u svoj dan uklju\u010diti dodatne 3 \u0161etnje u trajanju od sat vremena, jer bi htjeli izgubiti malo kilograma, po mogu\u0107nosti bez ve\u0107ih ograni\u010denja. Kretanje im nije strano, pa \u0107e hodati <strong>brzim tempom od 6,5 km\/h (MET 5).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko treba za sagorijevanje kilograma masti u kojem je pribli\u017eno 7700 kcal?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jednom \u0161etnjom Ana sagori oko <strong>325 kcal,<\/strong> \u0161to je 975 kcal tjedno. Kilogram masti ovako bi sagorio za <strong>manje od dva mjeseca.<\/strong><\/li><li>U jednoj \u0161etnji Martin sagori oko <strong>400 kcal,<\/strong> \u0161to je 1200 kcal tjedno. Kilogram masti ovako bi izgorio <strong>za mjesec i pol.<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-844x1124.jpg\" alt=\"Koliko kalorija sagorijevate uspinju\u0107i se stepenicama?\" class=\"wp-image-239502\" title=\"Koliko kalorija sagorijevate uspinju\u0107i se stepenicama?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">2. Uklju\u010divanje svakodnevne 20-minutne \u0161etnje stepenicama<\/h3>\n\n\n\n<p>Ako bi Ana i Martin zaklju\u010dili da im jednosatna \u0161etnja ne odgovara, mogli bi poku\u0161ati uklju\u010diti <strong>20 minuta brzog hodanja stepenicama svaki dan (MET 8.8).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko treba za sagorijevanje kilograma masti u kojem je pribli\u017eno 7700 kcal?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>U 20 minuta brzog hodanja uz stepenice, Ana bi sagorjela <strong>191 kcal.<\/strong> Kad bi ovu aktivnost radila 20 minuta svaki dan, sagorjela bi kilogram masti za <strong>manje od \u0161est tjedana.<\/strong><\/li><li>U 20 minuta brzog hodanja uz stepenice, Martin bi <strong>sagorio 235 kcal.<\/strong> Ako bi ovu aktivnost radio svakodnevno 20 minuta, sagorio bi kilogram masti za <strong>manje od pet tjedana.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda smatrate da je mjesec ili dva dugo vrijeme za gubljenje kilograma masti. Me\u0111utim, uzmite u obzir da u ovom slu\u010daju hodanje (bilo stepenicama ili kao klasi\u010dna \u0161etnja) vi\u0161e slu\u017ei kao<strong> dodatna aktivnost uz <span style=\"color: #ff6600\">kalorijski deficit<\/span> i treniranje,<\/strong> \u0161to mo\u017ee uvelike pojednostaviti i ubrzati cijeli proces.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nitko se ne mo\u017ee izvla\u010diti na to da ne mo\u017ee na\u0107i 20 minuta svaki dan na putu ku\u0107i s posla ili da ne mo\u017ee prona\u0107i stepenice u svom kvartu. <\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome <strong>kako izra\u010dunati unos kalorija i pojedina\u010dne makronutrijente<\/strong>, ne biste trebali propustiti \u010dlanak: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\" target=\"_blank\" aria-label=\"Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107a. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107a.<\/a><\/strong><\/span><\/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=\"Sto_mozemo_nauciti_iz_svega\"><\/span>\u0160to mo\u017eemo nau\u010diti iz svega?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hodanje je sjajan na\u010din da <strong>prirodno ubacite vi\u0161e vje\u017ebanja u svoj dan<\/strong>, pove\u0107ate potro\u0161nju kalorija i <strong>olak\u0161ate mr\u0161avljenje.<\/strong> Ako \u017eelite vidjeti rezultate \u0161to je prije mogu\u0107e, krenite redovito u \u0161etnju, idealno nekoliko puta tjedno, ili to smatrajte dodatnom aktivno\u0161\u0107u uz uobi\u010dajeni trening snage i kalorijski deficit. Istodobno, poku\u0161ajte<strong> kombinirati razli\u010dite intenzitete, terene i brzine hodanja ili upotrijebite prsluk s utezima<\/strong> kako vam ova aktivnost ne bi postala stereotipna i da bi vam uvijek predstavljala nove izazove. A ako vam je dosadno \u0161etati, poku\u0161ajte to <strong>povezati sa svojim omiljenim aktivnostima<\/strong>, poput razgovora s prijateljima, slu\u0161anja glazbe ili podcastova. Vidjet \u0107ete da \u0107ete sigurno prona\u0107i vlastiti put.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to je s va\u0161im hodanjem?<\/strong> Imate li zadani broj dnevnih koraka ili vi\u0161e volite druge aktivnosti? Podijelite svoje mi\u0161ljenje s nama, a ako vam se \u010dlanak svidio, ne zaboravite ga podijeliti sa svojim prijateljima. Mo\u017eda \u0107e vam oni biti sljede\u0107i partner za \u0161etnju.<\/p>\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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness &amp; Exercises Equipment\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","protected":false},"excerpt":{"rendered":"<p>Hodanje je prirodno sjajan na\u010din da se vi\u0161e kre\u0107ete tijekom dana i tako pove\u0107ate potro\u0161nju kalorija. Doznajte koje su njegove prednosti i koliko kalorija sagorijevate sa svakom vrstom hodanja.<\/p>\n","protected":false},"author":100,"featured_media":239537,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6692,6368,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-244047","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-kardio-hr","9":"tag-mrsavljenje-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-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 brzo izgubiti kilograme hodanjem? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako brzo izgubiti kilograme? 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