{"id":247884,"date":"2020-01-20T07:04:00","date_gmt":"2020-01-20T06:04:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247884"},"modified":"2023-08-30T16:51:01","modified_gmt":"2023-08-30T14:51:01","slug":"7-tanacs-hogyan-egess-zsirt-izomvesztes-nelkul","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/7-tanacs-hogyan-egess-zsirt-izomvesztes-nelkul\/","title":{"rendered":"7 tan\u00e1cs, hogyan \u00e9gess zs\u00edrt izomveszt\u00e9s n\u00e9lk\u00fcl"},"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.hu\/blog\/7-tanacs-hogyan-egess-zsirt-izomvesztes-nelkul\/#1_Ne_feledkezz_meg_az_elegendo_mennyisegu_feherjerol\" title=\"1. Ne feledkezz meg az elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9r\u0151l\">1. Ne feledkezz meg az elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9r\u0151l<\/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.hu\/blog\/7-tanacs-hogyan-egess-zsirt-izomvesztes-nelkul\/#2_Vigyazz_a_feherjebevitel_radikalis_csokkentesevel\" title=\"2. Vigy\u00e1zz a feh\u00e9rjebevitel radik\u00e1lis cs\u00f6kkent\u00e9s\u00e9vel&nbsp;\">2. Vigy\u00e1zz a feh\u00e9rjebevitel radik\u00e1lis cs\u00f6kkent\u00e9s\u00e9vel&nbsp;<\/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.hu\/blog\/7-tanacs-hogyan-egess-zsirt-izomvesztes-nelkul\/#3_Tartsd_be_a_rendszeres_folyadekbevitelt\" title=\"3. Tartsd be a rendszeres folyad\u00e9kbevitelt&nbsp;\">3. Tartsd be a rendszeres folyad\u00e9kbevitelt&nbsp;<\/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.hu\/blog\/7-tanacs-hogyan-egess-zsirt-izomvesztes-nelkul\/#4_Ne_vidd_tulzasba_a_kardiot\" title=\"4. Ne vidd t\u00falz\u00e1sba a kardi\u00f3t&nbsp;\">4. Ne vidd t\u00falz\u00e1sba a kardi\u00f3t&nbsp;<\/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.hu\/blog\/7-tanacs-hogyan-egess-zsirt-izomvesztes-nelkul\/#5_Ovatosan_a_szenhidrattal\" title=\"5. \u00d3vatosan a sz\u00e9nhidr\u00e1ttal&nbsp;\">5. \u00d3vatosan a sz\u00e9nhidr\u00e1ttal&nbsp;<\/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.hu\/blog\/7-tanacs-hogyan-egess-zsirt-izomvesztes-nelkul\/#6_Ne_feledkezz_meg_az_aminosavakrol\" title=\"6. Ne feledkezz meg az aminosavakr\u00f3l&nbsp;\">6. Ne feledkezz meg az aminosavakr\u00f3l&nbsp;<\/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.hu\/blog\/7-tanacs-hogyan-egess-zsirt-izomvesztes-nelkul\/#7_Sulyzos_edzes_nelkul_nem_orizheted_meg_az_izmaid\" title=\"7. S\u00falyz\u00f3s edz\u00e9s n\u00e9lk\u00fcl nem \u0151rizheted meg az izmaid&nbsp;\">7. S\u00falyz\u00f3s edz\u00e9s n\u00e9lk\u00fcl nem \u0151rizheted meg az izmaid&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pr\u00f3b\u00e1lt\u00e1l m\u00e1r&nbsp;<strong>megszabadulni a zs\u00edrt\u00f3l<\/strong>&nbsp;\u00e9s egy\u00fattal meg\u0151rizni <strong>a nehezen megszerzett izmokat?&nbsp;<\/strong>Ez ugyan nem egyszer\u0171, de semmik\u00e9pp <strong>sem lehetetlen. <\/strong>Ehhez el\u00e9g <strong>a fitness c\u00e9lodhoz igaz\u00edtani az \u00e9trendedet \u00e9s az edz\u00e9st<\/strong><strong>.<\/strong>&nbsp;T\u00fal sok hiba l\u00e9tezik&nbsp;ugyanis, amelyekr\u0151l ha nem tudunk, k\u00f6nnyed\u00e9n elk\u00f6vethetj\u00fck \u0151ket. Ismerd meg a cikk\u00fcnkb\u0151l azt a 7 tan\u00e1csot, amelyeknek k\u00f6sz\u00f6nhet\u0151en b\u00facs\u00fat mondhatsz a zs\u00edrnak \u00e9s kiz\u00e1r\u00f3lag form\u00e1s izmokkal fogsz b\u00fcszk\u00e9lkedni.<\/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=\"1_Ne_feledkezz_meg_az_elegendo_mennyisegu_feherjerol\"><\/span>1. Ne feledkezz meg az elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9r\u0151l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A zs\u00edrcs\u00f6kkent\u00e9s \u00e9s az izmok meg\u0151rz\u00e9se sor\u00e1n nagyon fontos elegend\u0151 feh\u00e9rj\u00e9t biztos\u00edtani a szervezetednek. A feh\u00e9rje az egyik legfontosabb t\u00e1panyag \u00e9s a zs\u00edr\u00e9get\u00e9s sor\u00e1n t\u00f6bb szempontb\u00f3l is fontos&nbsp;<span style=\"color: #ff6600;\">[15]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>megv\u00e1ltoztatja a hormonszintet<\/strong>&nbsp;&#8211; a feh\u00e9rje&nbsp;<strong>n\u00f6veli a &#8220;telts\u00e9g\u00e9rzetet&#8221; okoz\u00f3 hormonok,<\/strong>&nbsp;p\u00e9ld\u00e1ul a&nbsp;<strong>GLP-1, az YY peptid \u00e9s a kolecisztokinin&nbsp;szintj\u00e9t,<\/strong>&nbsp;egy\u00fattal pedig cs\u00f6kkenti a <strong>grelin<\/strong>, vagyis az&nbsp;<strong>\u00e9hs\u00e9ghormon&nbsp;<\/strong>szintj\u00e9t.<\/li><li><strong>magasabb termikus hat\u00e1sa van<\/strong>&nbsp;&#8211; \u00e9tkez\u00e9s ut\u00e1n a kal\u00f3ri\u00e1k egy r\u00e9sz\u00e9t a test az \u00e9tel feldolgoz\u00e1s\u00e1ra haszn\u00e1lja fel. Ez a jelens\u00e9g termikus hat\u00e1sk\u00e9nt ismert. A feh\u00e9rj\u00e9nek <strong>magasabb&nbsp;<\/strong>a hat\u00e1sa,&nbsp;<strong>mint a zs\u00edrnak vagy a <a href=\"https:\/\/gymbeam.hu\/gabonak-es-gabonapelyhek\" class=\"ek-link\">sz\u00e9nhidr\u00e1tnak<\/a>.&nbsp;<\/strong>A <strong>feh\u00e9rj\u00e9ben l\u00e9v\u0151 kal\u00f3ria<\/strong>&nbsp;k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>20 &#8211; 30%-\u00e1t<\/strong>&nbsp;a szervezet&nbsp;<strong>em\u00e9szt\u00e9s <\/strong>vagy anyagcsere<strong>&nbsp;k\u00f6zben \u00e9geti el.<\/strong><\/li><li><strong>t\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz<\/strong>&nbsp;&#8211; a <strong>magasabb termikus hat\u00e1s&nbsp;<\/strong>\u00e9s m\u00e1s t\u00e9nyek miatt a magasabb feh\u00e9rjebevitel eg\u00e9sz nap, s\u0151t, alv\u00e1s k\u00f6zben is fokozza az anyagcser\u00e9t. T\u00f6bb tanulm\u00e1ny is kimutatta, hogy nagyobb feh\u00e9rjebevitel eset\u00e9n 80 &#8211; 100 kal\u00f3ri\u00e1val t\u00f6bbet \u00e9get\u00fcnk naponta.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy tanulm\u00e1ny szerint a tests\u00falycs\u00f6kkent\u00e9s sor\u00e1n a feh\u00e9rj\u00e9nek a <strong>kal\u00f3riabevitel<\/strong>&nbsp;<strong>30 %-\u00e1t<\/strong>&nbsp;kellene alkotnia. Ezt egy olyan tanulm\u00e1ny eredm\u00e9nyei is al\u00e1t\u00e1masztj\u00e1k, amelybe t\u00fals\u00falyos f\u00e9rfiakat vontak be. Eset\u00fckben, <strong>amikor a bevitt kal\u00f3ria<\/strong>&nbsp;<strong>25 %-\u00e1t feh\u00e9rj\u00e9k alkott\u00e1k,<\/strong>&nbsp;<strong>60%-kal&nbsp;<\/strong>kevesebbszer gondoltak&nbsp;az \u00e9telre \u00e9s este a nassol\u00e1s ut\u00e1ni v\u00e1gyuk&nbsp;<strong>50%-kal <\/strong>cs\u00f6kkent. Egy m\u00e1sik kutat\u00e1s r\u00e9sztvev\u0151i&nbsp;<strong>30%-ra n\u00f6velt\u00e9k a feh\u00e9rjebevitel\u00fcket. <\/strong>Az eredm\u00e9nyek szerint naponta <strong>441 kal\u00f3ri\u00e1val kevesebbet&nbsp;<\/strong>fogyasztottak \u00e9s&nbsp;<strong>5 kg-t<\/strong> fogytak<strong>&nbsp;12 h\u00e9t alatt.<\/strong><strong>&nbsp;<\/strong>Felkeltett\u00e9k az \u00e9rdekl\u0151d\u00e9sed a kutat\u00e1s eredm\u00e9nyei, de <strong>grammokban&nbsp;<\/strong>k\u00f6nnyebben&nbsp;<strong>el<\/strong>&nbsp;tudn\u00e1d <strong>k\u00e9pzelni a feh\u00e9rje ar\u00e1ny\u00e1t? <\/strong>Ha naponta 2 000 kal\u00f3ri\u00e1t fogyasztasz, akkor a 30% k\u00f6r\u00fclbel\u00fcl 150 g feh\u00e9rj\u00e9t jelent.&nbsp;<strong>A megfelel\u0151 feh\u00e9rjear\u00e1nyt<\/strong>&nbsp;\u00fagy sz\u00e1molhatod ki egyszer\u0171en, hogy a napi kal\u00f3riabeviteled <strong>0,075-tel szorzod meg<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSCF3094.jpg\" alt=\"7 tan\u00e1cs, hogyan \u00e9gess zs\u00edrt izomveszt\u00e9s n\u00e9lk\u00fcl\" width=\"843\" height=\"562\" title=\"7 tan\u00e1cs, hogyan \u00e9gess zs\u00edrt izomveszt\u00e9s n\u00e9lk\u00fcl\"\/><\/figure><\/div>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/egyeb-fitnesz-etelek\" class=\"ek-link\">feh\u00e9rjebevitel <\/a>nemcsak napk\u00f6zben fontos, <strong>az em\u00e9szt\u0151rendszer\u00fcnk \u00e9jjel is dolgozik&nbsp;<\/strong>\u00e9s az izmok meg\u0151rz\u00e9se \u00e9rdek\u00e9ben&nbsp;<strong>el kell ker\u00fcln\u00f6d az \u00e9hez\u00e9st \u00e9s a g\u00f6rcs\u00f6ket.&nbsp;<\/strong>\u00c9jszaka p\u00e9ld\u00e1ul&nbsp;<strong>lassan em\u00e9szt\u0151d\u0151 feh\u00e9rje<\/strong>, p\u00e9ld\u00e1ul&nbsp;<span style=\"color: #ff6600;\"><a aria-label=\"kazein (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/micellaris-kazein-feherje-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kazein<\/a>&nbsp;<\/span>fogyaszt\u00e1s\u00e1val<span style=\"color: #ff6600;\">&nbsp;<\/span>szabadulhatsz meg az \u00e9hs\u00e9gt\u0151l. <strong>Alacsony sz\u00e9nhidr\u00e1t-,<\/strong>&nbsp;magas feh\u00e9rje- \u00e9s <strong>kalciumtartalom&nbsp;<\/strong>jellemzi. Ez ut\u00f3bbi a melatonin termel\u00e9s\u00e9hez sz\u00fcks\u00e9ges, amely az alv\u00e1st t\u00e1mogatja. A szervezet energiak\u00e9nt haszn\u00e1lja fel, ez\u00e9rt nem kell att\u00f3l f\u00e9lned, hogy zs\u00edr form\u00e1j\u00e1ban rakt\u00e1rozn\u00e1 el. <span style=\"color: #ff6600;\">[2] <\/span>Szeretn\u00e9l t\u00f6bbet megtudni err\u0151l a kev\u00e9sb\u00e9 ismert feh\u00e9rjeforr\u00e1sr\u00f3l? Olvasd el a cikk\u00fcnket&nbsp;&#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-tudni-kell-a-kazein-feherjekrol\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Minden, amit a kazein feh\u00e9rj\u00e9kr\u0151l tudnod kell<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5012,6177,6404,6939,8665,28689\" ><\/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=\"2_Vigyazz_a_feherjebevitel_radikalis_csokkentesevel\"><\/span>2. Vigy\u00e1zz a feh\u00e9rjebevitel radik\u00e1lis cs\u00f6kkent\u00e9s\u00e9vel&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lehet, hogy \u00e9sszer\u0171nek t\u0171nhet hirtelen cs\u00f6kkenteni a kal\u00f3riabevitelt, hogy cs\u00f6kkentsd a zs\u00edrt, \u00e1m <strong>ez az \u00fat eg\u00e9szen m\u00e1shov\u00e1 vezet. <\/strong>Az ilyen di\u00e9ta nagyon k\u00f6zel \u00e1ll az \u00e9hez\u00e9shez. Ha kev\u00e9s az \u00e9telb\u0151l sz\u00e1rmaz\u00f3 energia, akkor a test <strong>az izomsz\u00f6vetb\u0151l&nbsp;<\/strong>kezdi&nbsp;<strong>p\u00f3tolni az energi\u00e1t. <\/strong>Az <strong>izmok lebont\u00e1sa<\/strong> mellett jelent\u0151sen <strong>cs\u00f6kken a vitaminok \u00e9s tov\u00e1bbi t\u00e1panyagok bevitele,&nbsp;<\/strong>amelynek hat\u00e1s\u00e1ra&nbsp;<strong>nem tudja el\u00e9gg\u00e9 regener\u00e1lni az izmokat&nbsp;<\/strong>edz\u00e9s ut\u00e1n. A&nbsp;<strong>kal\u00f3ri\u00e1k drasztikus cs\u00f6kkent\u00e9se&nbsp;<\/strong>garant\u00e1lja az \u00e9hs\u00e9g\u00e9rzetet,&nbsp;<strong>t\u00fcrelmetlen&nbsp;<\/strong>leszel \u00e9s folyton&nbsp;<strong>az \u00e9telre fogsz gondolni. <\/strong>Az \u00e9hs\u00e9g nem az egyetlen probl\u00e9ma, amely a napi kal\u00f3riabevitel hirtelen \u00e9s drasztikus cs\u00f6kkent\u00e9se eset\u00e9n jelentkezik. A <strong>gyors di\u00e9t\u00e1k<\/strong>&nbsp;m\u00e1s, gyakori&nbsp;<strong>megnyilv\u00e1nul\u00e1sai&nbsp;<\/strong>a k\u00f6vetkez\u0151k is&nbsp;<span style=\"color: #ff6600;\">[1] [3] [4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>anyagcsere lelassul\u00e1sa<\/li><li>rosszabb min\u0151s\u00e9g\u0171 alv\u00e1s<\/li><li>letargia, f\u00e1radts\u00e1g<\/li><li>v\u00edzmegtart\u00e1s<\/li><li>libid\u00f3 \u00e9s reprodukci\u00f3s funkci\u00f3k cs\u00f6kken\u00e9se<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IMG_4638.jpeg\" alt=\"Cs\u00f6kkent kal\u00f3riabevitel\" width=\"843\" height=\"562\" title=\"Cs\u00f6kkent kal\u00f3riabevitel\"\/><\/figure><\/div>\n\n\n\n<p>A kal\u00f3riabevitel eset\u00e9ben az is fontos, hogy <strong>ne \u00e9rje sokk\u00e9nt a szervezetet. <\/strong>M\u00e9rt\u00e9kkel, eleinte csak&nbsp;<strong>200-500 kal\u00f3ri\u00e1val <\/strong>cs\u00f6kkentsd&nbsp;<strong>a napi kal\u00f3riabevitelt.<\/strong>&nbsp;<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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tartsd_be_a_rendszeres_folyadekbevitelt\"><\/span>3. Tartsd be a rendszeres folyad\u00e9kbevitelt&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A folyad\u00e9kok k\u00e9pesek <strong>cs\u00f6kkenteni az \u00e9hs\u00e9g\u00e9rzetet,&nbsp;<\/strong>a gyomrod jobban tele van, amely meghosszabb\u00edtja a telts\u00e9g \u00e9rzet\u00e9t. Egy 2014-es tanulm\u00e1ny kimutatta, hogy 0,5 l v\u00edz fogyaszt\u00e1sa k\u00f6r\u00fclbel\u00fcl 30 perccel reggeliz\u00e9s, eb\u00e9d \u00e9s vacsora el\u0151tt cs\u00f6kkenti az \u00e9hs\u00e9g\u00e9rzetet \u00e9s ezzel a teljes tests\u00falyt is. A megfelel\u0151 hidrat\u00e1ci\u00f3 t\u00f6bbek k\u00f6z\u00f6tt <strong>a k\u00e1ros anyagok kimos\u00e1s\u00e1r\u00f3l&nbsp;<\/strong>is gondoskodik <strong> a szervezetb\u0151l, t\u00e1mogatja a vesem\u0171k\u00f6d\u00e9st <\/strong>\u00e9s <strong>az em\u00e9szt\u0151rendszert <\/strong>is <strong>meg\u00faj\u00edtja.&nbsp;<\/strong>A megfelel\u0151 folyad\u00e9kbevitel a&nbsp;<strong>zs\u00edr \u00e9s a sz\u00e9nhidr\u00e1t anyagcser\u00e9je s<\/strong><strong>or\u00e1n <\/strong>is fontos. A <strong>zs\u00edr em\u00e9szt\u00e9s\u00e9nek&nbsp;<\/strong>folyamat\u00e1t<strong>&nbsp;lipol\u00edzisnek<\/strong>&nbsp;nevezz\u00fck. Az els\u0151 f\u00e1zisban a v\u00edzmolekul\u00e1k a trigliceridekre hatnak, amelyek ez alatt glicerolra \u00e9s zs\u00edrsavakra bomlanak. Egy tov\u00e1bbi ok, ami\u00e9rt fontos a folyad\u00e9kp\u00f3tl\u00e1s a sportol\u00f3k \u00e9s akt\u00edv emberek eset\u00e9ben, hogy <strong>az \u00edz\u00fcletek m\u0171k\u00f6d\u00e9s\u00e9re \u00e9s mozg\u00e9konys\u00e1g\u00e1ra&nbsp;<\/strong>hat. Ezenk\u00edv\u00fcl fontos <strong>a t\u00fcd\u0151, a sz\u00edv \u00e9s m\u00e1s szervek&nbsp;<\/strong>megfelel\u0151&nbsp;<strong>m\u0171k\u00f6d\u00e9s\u00e9hez, cs\u00f6kkenti a f\u00e1radts\u00e1got&nbsp;<\/strong>\u00e9s&nbsp;<strong>az izomg\u00f6rcs kialakul\u00e1s\u00e1t<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/lr-8806.JPG\" alt=\"Megfelel\u0151 hidrat\u00e1l\u00e1s\" width=\"843\" height=\"562\" title=\"Megfelel\u0151 hidrat\u00e1l\u00e1s\"\/><\/figure><\/div>\n\n\n\n<p>Igyekszel n\u00f6velni a folyad\u00e9kbevitelt napk\u00f6zben \u00e9s k\u00f6nny\u0171 megold\u00e1st keresel? <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<ul class=\"wp-block-list\"><li>Tarts magadn\u00e1l egy palack vizet \u00e9s rendszeresen t\u00f6ltsd \u00fajra.<\/li><li>Az \u00edr\u00f3asztalodon mindig legyen egy v\u00edzzel teli poh\u00e1r.<\/li><li>Legyen mindig az \u00e1gyad mellett egy poh\u00e1r v\u00edz az \u00e9jjeli vagy reggeli folyad\u00e9kp\u00f3tl\u00e1sra.<\/li><li>Cser\u00e9ld le az \u00e9des\u00edtett italokat v\u00edzre.<\/li><li>Pr\u00f3b\u00e1lj meg naponta t\u00f6bb mint hat poh\u00e1r vizet meginni.<\/li><\/ul>\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=\"4_Ne_vidd_tulzasba_a_kardiot\"><\/span>4. Ne vidd t\u00falz\u00e1sba a kardi\u00f3t&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00dagy d\u00f6nt\u00f6tt\u00e9l, hogy t\u00f6bb fut\u00e1st vagy ker\u00e9kp\u00e1roz\u00e1st teszel az edz\u00e9stervedbe? Ha magasabb hangs\u00falyt fektetsz a kardi\u00f3ra, az reakci\u00f3k sorozat\u00e1t v\u00e1lthatja ki, amelyek <strong>az izomt\u00f6meg megtart\u00e1s\u00e1ra <\/strong>hatnak. A <strong>t\u00f6bb kardi\u00f3 r\u00f6videbb id\u0151t <\/strong>jelent <strong>a regener\u00e1ci\u00f3ra,<\/strong> teh\u00e1t nagyon k\u00f6nnyen megeshet, hogy a testednek nem lesz el\u00e9g <strong>ideje fel\u00e9p\u00fclni. <\/strong>Ennek eredm\u00e9nyek\u00e9pp <strong>stagn\u00e1lni fog az er\u0151 \u00e9s a teljes\u00edtm\u00e9ny, <\/strong>amely a zs\u00edrcs\u00f6kkent\u00e9s sor\u00e1n <strong>az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9nek \u00e9s megtart\u00e1s\u00e1nak <\/strong>k\u00e9pess\u00e9g\u00e9vel f\u00fcgg \u00f6ssze. A jelent\u0151s mennyis\u00e9g\u0171 kardi\u00f3 <a href=\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\" class=\"ek-link\">edz\u00e9s <\/a>emellett <strong>t\u00faledzetts\u00e9ghez, s\u00e9r\u00fcl\u00e9sekhez, f\u00e1radts\u00e1ghoz \u00e9s hangulatv\u00e1ltoz\u00e1sokhoz <\/strong>vezet. A fut\u00e1s m\u00e9rs\u00e9kelt mennyis\u00e9gben a megfelel\u0151 aktivit\u00e1sok k\u00f6z\u00e9 tartozik, \u00e1m a t\u00fal sok fut\u00e1s n\u00f6veli a kortizolszintet, amely <strong>negat\u00edv hat\u00e1ssal van az immunit\u00e1sra. <\/strong>A gyakori <strong>emelkedett kortizolszint <\/strong>befoly\u00e1solja <strong>a zs\u00edr- \u00e9s izomt\u00f6meg cs\u00f6kken\u00e9s\u00e9t.<\/strong> <span style=\"color: #ff6600;\">[4] [7] [8]<\/span> A t\u00faledzetts\u00e9g szerinted m\u00edtosz vagy csak szeretn\u00e9l r\u00f3la t\u00f6bbet megtudni? Olvasd el a cikk\u00fcnket &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/tuledzettseg-teny-vagy-mitosz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">T\u00faledzetts\u00e9g: t\u00e9ny vagy m\u00edtosz?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_50_.jpg\" alt=\"Kardio edz\u00e9s a zs\u00edr\u00e9get\u00e9s \u00e9rdek\u00e9ben\" width=\"843\" height=\"562\" title=\"Kardio edz\u00e9s a zs\u00edr\u00e9get\u00e9s \u00e9rdek\u00e9ben\"\/><figcaption>&lt;!&#8211;td {border: 1px solid #cccccc;}br {mso-data-placement:same-cell;}&#8211;><br>A BCAA hat\u00e1sa a testedre<\/figcaption><\/figure><\/div>\n\n\n\n<p>Neh\u00e9z defini\u00e1lni, hogy mennyi a t\u00fal sok kardi\u00f3, ugyanis t\u00f6bb t\u00e9nyez\u0151t\u0151l f\u00fcgg, p\u00e9ld\u00e1ul a <strong>frekvenci\u00e1j\u00e1t\u00f3l, az intenzit\u00e1s\u00e1t\u00f3l&nbsp;<\/strong>\u00e9s&nbsp;<strong>a hossz\u00fas\u00e1g\u00e1t\u00f3l.&nbsp;<\/strong>Megfelel\u0151 zs\u00edrcs\u00f6kkent\u0151 tev\u00e9kenys\u00e9g lehet az izomt\u00f6meg meg\u0151rz\u00e9se mellett p\u00e9ld\u00e1ul <strong>a s\u00e9ta.<\/strong><strong>&nbsp;30 &#8211; 90 perc s\u00e9ta<\/strong>&nbsp;seg\u00edt zs\u00edrt \u00e9getni, egy\u00fattal pedig nem lesz jelent\u0151s hat\u00e1sa a szervezet regener\u00e1ci\u00f3j\u00e1ra. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ovatosan_a_szenhidrattal\"><\/span>5. \u00d3vatosan a sz\u00e9nhidr\u00e1ttal&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A zs\u00edrlerak\u00f3d\u00e1s megfelel\u0151 cs\u00f6kkent\u00e9s\u00e9re \u00e9s az izmok meg\u0151rz\u00e9s\u00e9re hat <strong>a sz\u00e9nhidr\u00e1t ar\u00e1nya&nbsp;<\/strong>az \u00e9trendben. A <strong>t\u00falzott&nbsp;<\/strong>sz\u00e9nhidr\u00e1t&nbsp;<strong>adagok zs\u00edrr\u00e1 alakulnak \u00e9s elrakt\u00e1roz\u00f3dnak a testben. <\/strong>A sz\u00e9nhidr\u00e1tbevitel&nbsp;<strong>hirtelen cs\u00f6kkent\u00e9se&nbsp;<\/strong>azonban szint\u00e9n&nbsp;<strong>nem a legjobb megold\u00e1s<\/strong>. <strong>Nincs sz\u00fcks\u00e9g<\/strong> t\u00falzottan<strong>&nbsp;<\/strong><strong>alacsony sz\u00e9nhidr\u00e1tbevitelre&nbsp;<\/strong>a tests\u00falycs\u00f6kkent\u00e9shez. Az&nbsp;<strong>izmok egyenetlen meg\u0151rz\u00e9s\u00e9t&nbsp;<\/strong>okozhatja \u00e9s&nbsp;<strong>cs\u00f6kkentheti a teljes\u00edtm\u00e9nyt&nbsp;<\/strong>edz\u00e9s k\u00f6zben. Egy 2003-as tanulm\u00e1ny meger\u0151s\u00edtette a sz\u00e9nhidr\u00e1t hat\u00e1s\u00e1t a zs\u00edrcs\u00f6kkent\u00e9sre \u00e9s az izmok meg\u0151rz\u00e9s\u00e9re.&nbsp;A r\u00e9sztvev\u0151k <strong>10 hetes k\u00far\u00e1t&nbsp;<\/strong>tartottak, amely sor\u00e1n&nbsp;<strong>1700 kal\u00f3ri\u00e1t&nbsp;<\/strong>fogyasztottak&nbsp;<strong>naponta. <\/strong>K\u00e9t csoportba osztott\u00e1k \u0151ket, Az els\u0151ben <strong>a sz\u00e9nhidr\u00e1t \u00e9s a feh\u00e9rje ar\u00e1ny&nbsp;<\/strong><strong>1:4:1 volt, <\/strong>p\u00e9ld\u00e1ul&nbsp;<strong>125 g feh\u00e9rje 171 g sz\u00e9nhidr\u00e1tra.<\/strong>&nbsp;A m\u00e1sodik csoport&nbsp;<strong>3,5-sz\u00f6r t\u00f6bb sz\u00e9nhidr\u00e1tot fogyasztott feh\u00e9rj\u00e9nk\u00e9nt,<\/strong>&nbsp;teh\u00e1t k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>437,5 g sz\u00e9nhidr\u00e1tot 125 g feh\u00e9rj\u00e9re.<\/strong>&nbsp;Az eredm\u00e9nyek azt mutatt\u00e1k, hogy az <strong>1,4:1<\/strong>&nbsp;ar\u00e1nyt k\u00f6vet\u0151k <strong>t\u00f6bb zs\u00edrt \u00e9s egy\u00fattal kevesebb izomt\u00f6meget vesztettek,&nbsp;<\/strong>mint a&nbsp;3,5:1 ar\u00e1nyt k\u00f6vet\u0151k. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00edv\u00e1nt hat\u00e1st <strong>kev\u00e9sb\u00e9 komplik\u00e1lt ar\u00e1nnyal&nbsp;<\/strong>is el\u00e9rheted.<strong>&nbsp;A sz\u00e9nhidr\u00e1t ide\u00e1lis ar\u00e1nya<\/strong>&nbsp;a feh\u00e9rj\u00e9hez k\u00e9pest <strong>az izmok meg\u0151rz\u00e9se \u00e9s a zs\u00edr cs\u00f6kkent\u00e9se&nbsp;<\/strong>\u00e9rdek\u00e9ben&nbsp;<strong>2:1.<\/strong>&nbsp;P\u00e9ld\u00e1ul napi <strong>125 g feh\u00e9rje&nbsp;<\/strong>mellett ez&nbsp;<strong>250 g sz\u00e9nhidr\u00e1tot&nbsp;<\/strong>jelent.<strong>&nbsp;<\/strong>Bizonyos esetekben fontos <strong>a sz\u00e9nhidr\u00e1t id\u0151z\u00edt\u00e9se&nbsp;<\/strong>is,&nbsp;<strong>els\u0151sorban&nbsp;<\/strong>ami a&nbsp;<strong>sportol\u00f3kat <\/strong>\u00e9s a neh\u00e9z edz\u00e9st v\u00e9gz\u0151ket illeti, <strong>egy \u00e1tlagemberre <\/strong>azonban<strong>&nbsp;<\/strong>ennek<strong> nincs alapvet\u0151 hat\u00e1sa.<\/strong>&nbsp;Neh\u00e9z meghat\u00e1rozni az ide\u00e1lis id\u0151t a zs\u00edr\u00e9get\u00e9s t\u00e1mogat\u00e1s\u00e1ra, mert&nbsp;<strong>a tanulm\u00e1nyok eredm\u00e9nyei&nbsp;<\/strong>t\u00fals\u00e1gosan <strong>elt\u00e9rnek egym\u00e1st\u00f3l.<\/strong>&nbsp;<strong>Reggel<\/strong> fontos<strong>&nbsp;sz\u00e9nhidr\u00e1tot fogyasztani, <\/strong>hogy legyen <strong>energi\u00e1nk a napk\u00f6zbeni tev\u00e9kenys\u00e9gekre,&nbsp;<\/strong>\u00e9s&nbsp;<strong>edz\u00e9s ut\u00e1n, <\/strong>hogy&nbsp;<strong>p\u00f3toljuk az energi\u00e1t \u00e9s t\u00e1panyagot. <\/strong>A legfontosabb t\u00e9nyez\u0151 <strong>a sz\u00e9nhidr\u00e1t forr\u00e1s<\/strong>, ez\u00e9rt&nbsp;<strong>rostot<\/strong>&nbsp;is&nbsp;<strong>tartalmaz\u00f3,<\/strong>&nbsp;<strong>komplex sz\u00e9nhidr\u00e1tot<\/strong>, p\u00e9ld\u00e1ul a zabpelyhet r\u00e9szes\u00edtsd el\u0151nyben. A&nbsp;<strong>teljes sz\u00e9nhidr\u00e1tbevitel fontosabb,&nbsp;<\/strong>mint a pontos id\u0151z\u00edt\u00e9s\u00fck, term\u00e9szetesen ha nem k\u00e9sz\u00fclsz egy versenyre. Abban az esetben, ha m\u00e9rt\u00e9kkel fogyasztasz sz\u00e9nhidr\u00e1tot, nem kell agg\u00f3dnod a fogyaszt\u00e1suk megfelel\u0151 idej\u00e9vel kapcsolatban. <span style=\"color: #ff6600;\">[8] [2] [14] <\/span><strong>Ide\u00e1lis reggelin&nbsp;<\/strong>gondolkozol, amelynek k\u00f6sz\u00f6nhet\u0151en p\u00f3tolhatod a m\u0171k\u00f6d\u00e9shez sz\u00fcks\u00e9ges optim\u00e1lis&nbsp;<strong>sz\u00e9nhidr\u00e1tot \u00e9s feh\u00e9rj\u00e9t?&nbsp;<\/strong>Ez az <strong>eg\u00e9szs\u00e9ges kombin\u00e1ci\u00f3&nbsp;<\/strong>tal\u00e1lhat\u00f3&nbsp;az&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/instant-oats-zabkasa-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"instant zabk\u00e1s\u00e1ban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instant zabk\u00e1s\u00e1ban<\/a><\/span>, amellyel k\u00f6r\u00fclbel\u00fcl <strong>15 g feh\u00e9rj\u00e9t <\/strong>\u00e9s&nbsp;<strong>53 g sz\u00e9nhidr\u00e1tot&nbsp;<\/strong>fogyasztasz.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/melissa-belanger-7YLe87dcrm8-unsplash.jpg\" alt=\"A sz\u00e9nhidr\u00e1t \u00e9s a fogy\u00e1s\" width=\"843\" height=\"562\" title=\"A sz\u00e9nhidr\u00e1t \u00e9s a fogy\u00e1s\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ne_feledkezz_meg_az_aminosavakrol\"><\/span>6. Ne feledkezz meg az aminosavakr\u00f3l&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az <strong>aminosavak <\/strong>az izomt\u00f6meg meg\u0151rz\u00e9s\u00e9re \u00e9s a zs\u00edr cs\u00f6kkent\u00e9s\u00e9re is hasznosak. A <strong>BCAA&nbsp;<\/strong>egy r\u00f6vid\u00edt\u00e9s, amely&nbsp;<strong>h\u00e1rom esszenci\u00e1lis aminosavat&nbsp;<\/strong>jel\u00f6l&nbsp;<strong>&#8211; leucint, izoleucint \u00e9s valint,<\/strong>&nbsp;amelyek <strong>az izmok&nbsp;<\/strong>alapvet\u0151&nbsp;<strong>\u00e9p\u00edt\u0151elemei.&nbsp;Az izomfeh\u00e9rj\u00e9k&nbsp;<\/strong>k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>egyharmad\u00e1t&nbsp;<\/strong>alkotj\u00e1k. A szervezet&nbsp;<strong>az izomrostok jav\u00edt\u00e1s\u00e1ra&nbsp;<\/strong>\u00e9s&nbsp;\u00fajb\u00f3li&nbsp;<strong>megalkot\u00e1s\u00e1ra <\/strong>haszn\u00e1lja fel azokat.&nbsp;A kal\u00f3riahi\u00e1ny hat\u00e1s\u00e1ra kevesebb t\u00e1panyag ker\u00fcl a testbe <strong>a megfelel\u0151 regener\u00e1ci\u00f3hoz.&nbsp;<\/strong>A <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span>&nbsp;ezen folyamat alatt seg\u00edt biztos\u00edtani <strong>a sz\u00f6vet megjav\u00edt\u00e1s\u00e1t<\/strong>, ezzel pedig&nbsp;<strong>t\u00e1mogatja a feh\u00e9rjeszint\u00e9zist&nbsp;az izmok fel\u00e9p\u00fcl\u00e9s\u00e9hez&nbsp;<\/strong>edz\u00e9s ut\u00e1n. Egy 2017-es tanulm\u00e1ny szerint&nbsp;<strong>5,6 g BCAA<\/strong>&nbsp;fogyaszt\u00e1sa jelent\u0151s hat\u00e1ssal van&nbsp;<strong>a feh\u00e9rjeszint\u00e9zisre.&nbsp;<\/strong>A r\u00e9sztvev\u0151k egy r\u00e9sz\u00e9n\u00e9l, akik BCAA-t fogyasztottak s\u00falyz\u00f3s edz\u00e9s ut\u00e1n,&nbsp;<strong>22%-kal n\u0151tt a feh\u00e9rjeszint\u00e9zis.<\/strong>&nbsp;M\u00e1s tanulm\u00e1nyok 2012-ben \u00e9s 2014-ben a feh\u00e9rjeszint\u00e9zis v\u00e1ltoz\u00e1s\u00e1ra koncentr\u00e1ltak azon emberekn\u00e9l, akik <strong>BCAA-t tartalmaz\u00f3 tejsav\u00f3 feh\u00e9rj\u00e9t&nbsp;<\/strong>fogyasztottak. Az eredm\u00e9nyek&nbsp;<strong>a feh\u00e9rjeszint\u00e9zis 50%-os n\u00f6veked\u00e9s\u00e9t&nbsp;<\/strong>mutatt\u00e1k ki, amib\u0151l az k\u00f6vetkezik, hogy b\u00e1r a BCAA-nak megvan a maga jelent\u0151s\u00e9ge, de csak tov\u00e1bbi,&nbsp;<strong>feh\u00e9rj\u00e9ben megtal\u00e1lhat\u00f3 aminosavak fogyaszt\u00e1s\u00e1val hat\u00e9kony<\/strong>&nbsp;<strong>maxim\u00e1lis m\u00e9rt\u00e9kben.&nbsp;<\/strong>Egy tov\u00e1bbi el\u0151nye, hogy&nbsp;<strong>kev\u00e9s kal\u00f3ri\u00e1t&nbsp;<\/strong>tartalmaz, ez\u00e9rt nem kell f\u00e9lned, hogy fogyaszt\u00e1s\u00e1val n\u00f6veled a kal\u00f3riabeviteled. Egy 2012-es tanulm\u00e1ny a fontoss\u00e1g\u00e1t mutatja be&nbsp;<strong>az izomt\u00f6meg \u00e9s er\u0151 megtart\u00e1sa&nbsp;<\/strong>\u00e9rdek\u00e9ben. Az eredm\u00e9nyek a f\u0151 el\u0151nyeit <strong>az izoml\u00e1z cs\u00f6kkent\u00e9s\u00e9ben \u00e9s<\/strong>&nbsp;az izomm\u0171k\u00f6d\u00e9s<strong>&nbsp;regener\u00e1ci\u00f3j\u00e1nak jav\u00edt\u00e1s\u00e1ban<\/strong>&nbsp;mutatt\u00e1k ki. <span style=\"color: #ff6600;\">[9] [10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6vetkez\u0151 cikkben minden sz\u00fcks\u00e9ges inform\u00e1ci\u00f3t megtudhatsz a BCAA aminosavakr\u00f3l \u00e9s jelent\u0151s\u00e9g\u00fckr\u0151l az szervezetre &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/a-bcaa-hatasa-a-testedre\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A BCAA hat\u00e1sa a testedre<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IGI_2494.jpg\" alt=\"S\u00falyz\u00f3s edz\u00e9s n\u00e9lk\u00fcl nem \u0151rizheted meg az izmaid \" width=\"843\" height=\"562\" title=\"S\u00falyz\u00f3s edz\u00e9s n\u00e9lk\u00fcl nem \u0151rizheted meg az izmaid \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Sulyzos_edzes_nelkul_nem_orizheted_meg_az_izmaid\"><\/span>7. S\u00falyz\u00f3s edz\u00e9s n\u00e9lk\u00fcl nem \u0151rizheted meg az izmaid&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha <strong>nemcsak a zs\u00edrcs\u00f6kkent\u00e9s,&nbsp;<\/strong>de az&nbsp;<strong>izmok meg\u0151rz\u00e9se&nbsp;<\/strong>is a c\u00e9lod, akkor mindenk\u00e9ppen s\u00falyz\u00f3s edz\u00e9snek is a r\u00e9sz\u00e9nek kell lennie. En\u00e9lk\u00fcl ugyan m\u00e9g&nbsp;<strong>megszabadulhatsz a felesleges zs\u00edrk\u00e9szletekt\u0151l,&nbsp;<\/strong>de&nbsp;<strong>egy\u00fattal az izmokt\u00f3l is,&nbsp;<\/strong>amelyeket <strong>\u00fajra meg kell majd szerezned. <\/strong>A Nyugat-Virginiai Egyetem tudom\u00e1nyos kutat\u00e1sa az&nbsp;<strong>alacsony kal\u00f3ri\u00e1s \u00e9trend \u00e9s k\u00fcl\u00f6nf\u00e9le t\u00edpus\u00fa edz\u00e9sek eredm\u00e9nyeit<\/strong>&nbsp;hasonl\u00edtotta \u00f6ssze. Az egyik csoport <strong>kardi\u00f3 tev\u00e9kenys\u00e9geket,<\/strong>&nbsp;p\u00e9ld\u00e1ul&nbsp;<strong>s\u00e9t\u00e1t, fut\u00e1st&nbsp;<\/strong>vagy&nbsp;<strong>bicikliz\u00e9st<\/strong><strong>&nbsp;<\/strong>v\u00e9gzett, heti n\u00e9gyszer. A m\u00e1sodik csoport feladata&nbsp;<strong>heti h\u00e1rom s\u00falyz\u00f3s&nbsp;<\/strong>edz\u00e9s volt, b\u00e1rmif\u00e9le kardi\u00f3 edz\u00e9s n\u00e9lk\u00fcl. H\u00e1rom h\u00f3nappal k\u00e9s\u0151bb ellen\u0151rizt\u00e9k az eredm\u00e9nyeket \u00e9s arra jutottak, hogy mindk\u00e9t csoport r\u00e9sztvev\u0151i tests\u00falya cs\u00f6kkent. A&nbsp;<strong>kardi\u00f3 edz\u00e9sre&nbsp;<\/strong>\u00f6sszpontos\u00edt\u00f3 csoport&nbsp;<strong>12 kg zs\u00edrt \u00e9s 4<\/strong><strong>,1 kg izomt\u00f6meget vesztett.<\/strong>&nbsp;A <strong>s\u00falyz\u00f3s edz\u00e9st<\/strong> v\u00e9gz\u0151k <strong>14,5 kg zs\u00edrral&nbsp;<\/strong>cs\u00f6kkentett\u00e9k a tests\u00falyukat, \u00e9s szinte egy\u00e1ltal\u00e1n nem&nbsp;<strong>vesztettek az izmukb\u00f3l<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy hasonl\u00f3 kutat\u00e1s <strong>az er\u0151edz\u00e9s, a kardi\u00f3 edz\u00e9s \u00e9s az \u00e9letm\u00f3dv\u00e1lt\u00e1s&nbsp;<\/strong>jelent\u0151s\u00e9g\u00e9t kutatta.&nbsp;A r\u00e9sztvev\u0151k <strong>h\u00e1rom csoportba&nbsp;<\/strong>voltak osztva:&nbsp;<strong>er\u0151edz\u00e9s +<\/strong><strong>&nbsp;di\u00e9ta, kardi\u00f3 edz\u00e9s + di\u00e9ta \u00e9s di\u00e9ta edz\u00e9s n\u00e9lk\u00fcl.<\/strong>&nbsp;Az eredm\u00e9nyek szerint <strong>8 h\u00e9t edz\u00e9s ut\u00e1n minden csoport r\u00e9sztvev\u0151i&nbsp;<\/strong>k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>9 kg zs\u00edrt&nbsp;<\/strong>dobtak le, teh\u00e1t ebb\u0151l a szempontb\u00f3l nem volt nagy k\u00fcl\u00f6nbs\u00e9g. Azonban a csoportok k\u00f6z\u00f6tt&nbsp;<strong>k\u00fcl\u00f6nbs\u00e9g volt az izomt\u00f6meg vesztes\u00e9g&nbsp;<\/strong>ter\u00e9n. A&nbsp;<strong>di\u00e9t\u00e1z\u00f3 \u00e9s a kardi\u00f3 + di\u00e9ta<\/strong>&nbsp;csoport&nbsp;<strong>k\u00e9tszer annyi izmot vesztett az er\u0151edz\u00e9st<\/strong>&nbsp;v\u00e9gz\u0151k csoportj\u00e1hoz k\u00e9pest.&nbsp;<span style=\"color: #ff6600;\">[12] [13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC00139.jpg\" alt=\"Edz\u00e9s \u00e9s fogy\u00e1s\" width=\"843\" height=\"562\" title=\"Edz\u00e9s \u00e9s fogy\u00e1s\"\/><\/figure><\/div>\n\n\n\n<p>Ha szeretn\u00e9d cs\u00f6kkenteni a tests\u00falyod \u00e9s <strong>megszabadulni a felesleges zs\u00edrt\u00f3l, <\/strong>att\u00f3l m\u00e9g<strong>&nbsp;<\/strong>k\u00e1r lenne elveszteni a kem\u00e9ny munk\u00e1val&nbsp;<strong>megszerzett izmokat<\/strong>&nbsp;is.<strong>&nbsp;<\/strong>Gondolj a&nbsp;<strong>megfelel\u0151 feh\u00e9rjeadagra, aminosavakra \u00e9s folyad\u00e9kra,&nbsp;<\/strong>figyelj oda a&nbsp;<strong>sz\u00e9nhidr\u00e1tbevitelre&nbsp;<\/strong>\u00e9s&nbsp;<strong>az edz\u00e9st t\u00edpus\u00e1t&nbsp;<\/strong>is&nbsp;<strong>ez alapj\u00e1n v\u00e1laszd ki.<\/strong>&nbsp;A fenti tan\u00e1csokat nem neh\u00e9z betartani, \u00e1m <strong>alapvet\u0151 befoly\u00e1ssal vannak az eredm\u00e9nyeidre.<\/strong>&nbsp;Rem\u00e9lj\u00fck, hogy siker\u00fclt motiv\u00e1lnunk ezzel a cikkel \u00e9s siker\u00fclt b\u0151v\u00edten\u00fcnk a zs\u00edrcs\u00f6kkent\u00e9ssel kapcsolatos tud\u00e1sodat. <strong>Ha tetszett a cikk, aj\u00e1nld a bar\u00e1taidnak is, tov\u00e1bb\u00e1 t\u00e1mogasd egy like-kal \u00e9s egy megoszt\u00e1ssal<\/strong><strong>.<\/strong><\/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<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A 7 tan\u00e1cs, hogyan \u00e9gess zs\u00edrt izomveszt\u00e9s n\u00e9lk\u00fcl seg\u00edt meghat\u00e1rozni a megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1st \u00e9s edz\u00e9st, hogy a fogy\u00e1s ne menjen a kidolgozott izmok k\u00e1r\u00e1ra.<\/p>\n","protected":false},"author":25,"featured_media":79977,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[89],"tags":[6480,6276,6372,7440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247884","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-dieta-hu","9":"tag-feherje","10":"tag-fogyas","11":"tag-testzsir","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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