{"id":247955,"date":"2020-01-16T07:15:00","date_gmt":"2020-01-16T06:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247955"},"modified":"2022-06-23T11:50:11","modified_gmt":"2022-06-23T09:50:11","slug":"7-sfaturi-despre-cum-sa-ardeti-grasimea-corporala","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-ardeti-grasimea-corporala\/","title":{"rendered":"7 sfaturi despre cum s\u0103 arde\u021bi gr\u0103simea corporal\u0103"},"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.ro\/blog\/7-sfaturi-despre-cum-sa-ardeti-grasimea-corporala\/#1_Nu_uitati_sa_consumati_suficiente_proteine\" title=\"1. Nu uita\u021bi s\u0103 consuma\u021bi suficiente proteine\">1. Nu uita\u021bi s\u0103 consuma\u021bi suficiente proteine<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-ardeti-grasimea-corporala\/#2_Atentie_la_reducerea_radicala_a_aportului_de_calorii\" title=\"2. Aten\u021bie la reducerea radical\u0103 a aportului de calorii\">2. Aten\u021bie la reducerea radical\u0103 a aportului de calorii<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-ardeti-grasimea-corporala\/#3_Respectati_regimul_de_hidratare\" title=\"3. Respecta\u021bi regimul de hidratare\">3. Respecta\u021bi regimul de hidratare<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-ardeti-grasimea-corporala\/#4_Nu_exagerati_cu_exercitiile_cardio\" title=\"4. Nu exagera\u021bi cu exerci\u021biile cardio\">4. Nu exagera\u021bi cu exerci\u021biile cardio<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-ardeti-grasimea-corporala\/#5_Atentie_la_carbohidrati\" title=\"5. Aten\u021bie la carbohidra\u021bi\">5. Aten\u021bie la carbohidra\u021bi<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-ardeti-grasimea-corporala\/#6_Nu_uitati_de_aminoacizi\" title=\"6. Nu uita\u021bi de aminoacizi\">6. Nu uita\u021bi de aminoacizi<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-ardeti-grasimea-corporala\/#7_Fara_exercitii_cu_greutati_nu_veti_reusi_sa_mentineti_masa_musculara\" title=\"7. F\u0103r\u0103 exerci\u021bii cu greut\u0103\u021bi, nu ve\u021bi reu\u0219i s\u0103 men\u021bine\u021bi masa muscular\u0103\">7. F\u0103r\u0103 exerci\u021bii cu greut\u0103\u021bi, nu ve\u021bi reu\u0219i s\u0103 men\u021bine\u021bi masa muscular\u0103<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A\u021bi \u00eencercat s\u0103 <strong>sc\u0103pa\u021bi de gr\u0103sime<\/strong> \u0219i \u00een acela\u0219i timp s\u0103 nu pierde\u021bi <strong>masa muscular\u0103 ob\u021binut\u0103?<\/strong> Nu este u\u0219or, dar cu siguran\u021b\u0103&nbsp;<strong>este posibil<\/strong>. Tot ce trebuie s\u0103 face\u021bi, este s\u0103 <strong>v\u0103 adapta\u021bi dieta \u0219i antrenamentul la obiectivul vostru fitness<\/strong>. Exist\u0103 multe gre\u0219eli pe care le pute\u021bi comite din ne\u0219tiin\u021b\u0103. Afla\u021bi din articolul nostru 7 sfaturi despre cum pute\u021bi s\u0103 v\u0103 lua\u021bi la revedere de la gr\u0103simea corporal\u0103 \u0219i s\u0103 v\u0103 m\u00e2ndi\u021bi cu o mas\u0103 muscular\u0103 bine definit\u0103.<\/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_Nu_uitati_sa_consumati_suficiente_proteine\"><\/span>1. Nu uita\u021bi s\u0103 consuma\u021bi suficiente proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru reducerea gr\u0103simii \u0219i men\u021binerea masei musculare, este foarte important s\u0103 v\u0103 asigura\u021bi un aport suficient de proteine. Proteinele se afl\u0103 printre cei mai importan\u021bi nutrien\u021bi \u0219i au un rol esen\u021bial \u00een arderea gr\u0103similor, din mai multe motive&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>modific\u0103 nivelul hormonilor<\/strong> &#8211; proteinele <strong>cresc nivelul hormonilor de \u201esa\u021bietate\u201d,<\/strong> de exemplu&nbsp;<strong>GLP-1, peptida YY \u0219i colisticistochinin\u0103, <\/strong>de asemenea, scad nivelul de<strong> grelin\u0103, <\/strong>care este<strong> hormonul foamei<\/strong><strong>.<\/strong><\/li><li><strong>au un efect termic mai mare<\/strong> &#8211; dup\u0103 mas\u0103 o parte din calorii sunt utilizate pentru digerarea mesei, acest fenomen este cunoscut sub numele de efect termic. Proteinele au un efect&nbsp;<strong>mai ridicat dec\u00e2t gr\u0103simile sau carbohidra\u021bii<\/strong>. Aproximativ <strong>20-30% din caloriile provenite din proteine&nbsp;<\/strong>sunt arse<strong> \u00een timpul digestiei<\/strong> \u0219i al metaboliz\u0103rii proteinelor.<\/li><li><strong>arde\u021bi mai multe calorii&nbsp;<\/strong>&#8211; <strong>efect termic mai mare<\/strong>&nbsp;sunt motivele pentru care aportul proteic mai mare accelereaz\u0103 metabolismul pe parcursul zilei \u0219i chiar \u00een timpul somnului. Mai multe studii au ar\u0103tat c\u0103, un aport mai mare de proteine este motivul pentru care ardem zilnic cu 80-100 de calorii mai mult.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile sugereaz\u0103 c\u0103 proteinele ar trebui s\u0103 reprezinte<strong> 30% din aportul caloric,<\/strong> \u00een cazul \u00een care, se dore\u0219te reducerea greut\u0103\u021bii. Acest lucru este confirmat de rezultatele unui studiu, \u00een care au fost implica\u021bi b\u0103rba\u021bi care sufererau de obezitate. La o pondere de <strong>25% de calorii din proteine, g\u00e2ndurile compulsive <\/strong>pentru a m\u00e2nca, au fost reduse <strong>cu 60% <\/strong>\u0219i dorin\u021ba de a m\u00e2nca seara <strong>cu 50%. <\/strong>Participan\u021bii de la un alt studiu<strong>&nbsp;au m\u0103rit aportul de proteine la 30%. <\/strong>Conform rezultatelor, au consumat<strong> cu 441 de calorii mai pu\u021bin <\/strong>pe zi \u0219i au sl\u0103bit<strong> 5 kg \u00een 12 s\u0103pt\u0103m\u00e2ni. <\/strong>V\u0103 intereseaz\u0103 rezultatele cercet\u0103rii \u0219i <strong>dori\u021bi s\u0103 v\u0103 calcula\u021bi mai bine propor\u021bia de proteine \u00een grame?<\/strong> Dac\u0103 ave\u021bi un aport de 2.000 de calorii pe zi, din acesta 30% reprezint\u0103 aproximativ 150 de grame de proteine. Pute\u021bi calcula cu u\u0219urin\u021b\u0103<strong> con\u021binutul adecvat de proteine \u00eenmul\u021bind <\/strong>aportul zilnic de calorii<strong> cu 0,075.<\/strong> <span style=\"color: #ff6600;\">[3]&nbsp;<\/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=\"Proteinele \u0219i pierderea \u00een greutate\" width=\"843\" height=\"562\" title=\"Proteinele \u0219i pierderea \u00een greutate\"\/><\/figure><\/div>\n\n\n\n<p>Aportul de proteine nu este important doar \u00een timpul zilei, <strong>sistemul nostru digestiv func\u021bioneaz\u0103 \u0219i noaptea<\/strong> \u0219i trebuie s\u0103 <strong>preveni\u021bi foamea<\/strong> pentru a men\u021bine masa muscular\u0103. Noaptea sc\u0103pa\u021bi de foame, de exemplu, lu\u00e2nd&nbsp;<strong>proteine cu absorb\u021bie lent\u0103,&nbsp;<\/strong>cum este <a title=\"Proteina Casein\u0103 Micelar\u0103 1000 g - GymBeam\" href=\"https:\/\/gymbeam.ro\/proteina-caseina-micelara-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">cazeina<\/span><\/a>. Se caracterizeaz\u0103 prin <strong>con\u021binutul sc\u0103zut de carbohidra\u021bi<\/strong>, nivelul ridicat de proteine \u0219i, de asemenea, con\u021bine&nbsp;<strong>calciu<\/strong>, care este necesar pentru a produce melatonin\u0103, care sus\u021bine somnul. Corpul o consum\u0103 ca surs\u0103 de energie \u0219i nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la depozitarea acesteia \u00een corp sub form\u0103 de gr\u0103sime.&nbsp;<span style=\"color: #ff6600;\">[2] <\/span>Dori\u021bi s\u0103 afla\u021bi mai multe despre o surs\u0103 de proteine mai pu\u021bin cunoscut\u0103? Citi\u021bi articolul nostru &#8211; <span style=\"color: #ff6600;\"><a title=\"Cazeina, proteinele din cazein\u0103 \u0219i tot ce trebuie s\u0103 \u0219ti\u021bi despre cazein\u0103\" href=\"https:\/\/gymbeam.ro\/blog\/cazeina-proteine-din-cazeina-si-tot-ce-trebuie-sa-stiti-despre-cazeina\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Cazeina, proteinele din cazein\u0103 \u0219i tot ce trebuie s\u0103 \u0219ti\u021bi despre cazein\u0103<\/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_Atentie_la_reducerea_radicala_a_aportului_de_calorii\"><\/span>2. Aten\u021bie la reducerea radical\u0103 a aportului de calorii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S-ar putea s\u0103 crede\u021bi c\u0103 este \u00een\u021belept s\u0103 reduce\u021bi brusc aportul de calorii pentru a ob\u021bine o reducere a gr\u0103simii, dar ve\u021bi<strong>&nbsp;ob\u021bine ceva complet diferit<\/strong>. Dieta ce are ca efect \u00eenfometarea \u0219i lipsa de energie, determin\u0103 organismul<strong> s\u0103 ob\u021bin\u0103 energie din \u021besutul muscular<\/strong>. Pe l\u00e2ng\u0103 <strong>descompunerea mu\u0219chilor<\/strong>, se <strong>reduce semnificativ \u0219i aportul de vitamine \u0219i al\u021bi nutrien\u021bi<\/strong>, ceea ce duce la o&nbsp;<strong>recuperare muscular\u0103 insuficient\u0103<\/strong> dup\u0103 antrenament. <strong>O reducere accentuat\u0103 a caloriilor<\/strong> induce senza\u021bia de foame, ve\u021bi deveni <strong>ner\u0103bd\u0103tori<\/strong> \u0219i v\u0103 ve\u021bi <strong>g\u00e2ndi mereu la m\u00e2ncare<\/strong>. Foamea nu este singura problem\u0103 care apare arunci c\u00e2nd exist\u0103 o sc\u0103dere brusc\u0103 \u0219i accentuat\u0103 a aportului zilnic de calorii. <strong>Manifest\u0103rile frecvente ale dietelor<\/strong>&nbsp;sunt \u0219i <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>\u00eencetinirea metabolismului<\/li><li>o calitate mai slab\u0103 a somnului<\/li><li>letargie, oboseal\u0103<\/li><li>reten\u021bie de ap\u0103<\/li><li>sc\u0103derea libidoului \u0219i a func\u021biilor de reproducere<\/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=\"Reduce\u021bi aportul caloric\" width=\"843\" height=\"562\" title=\"Reduce\u021bi aportul caloric\"\/><\/figure><\/div>\n\n\n\n<p>Atunci c\u00e2nd reduce\u021bi aportul caloric, este important <strong>s\u0103 nu provoca\u021bi un \u0219oc organismului vostru. <\/strong>\u00cencepe\u021bi s\u0103 reduce\u021bi moderat caloriile, este recomandat, pentru \u00eenceput, s\u0103 reduce\u021bi doar<strong> 200-500 de calorii din aportul zilnic.<\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Respectati_regimul_de_hidratare\"><\/span>3. Respecta\u021bi regimul de hidratare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lichidele pot<strong> reduce senza\u021bia de foame<\/strong>, stomacul este plin, iar acest lucru prelunge\u0219te senza\u021bia de sa\u021bietate. Un studiu din 2014 a ar\u0103tat c\u0103, dac\u0103 consuma\u021bi 0,5 litri de ap\u0103, cu aproximativ 30 de minute \u00eenainte de micul dejun, pr\u00e2nz \u0219i cin\u0103, ve\u021bi reduce senza\u021bia de foame, prin urmare \u0219i greutatea total\u0103. Hidratarea adecvat\u0103 are grij\u0103, printre altele \u0219i de<strong> eliminarea substan\u021belor nocive din organism, sus\u021bine func\u021biile rinichilor<\/strong> \u0219i <strong>restabile\u0219te sistemul digestiv<\/strong>. Un aport suficient de lichide este important \u0219i pentru <strong>metabolismul gr\u0103similor \u0219i carbohidra\u021bilor<\/strong>. Procesul de <strong>digestie al gr\u0103similor<\/strong> se nume\u0219te <strong>lipoliz\u0103<\/strong>, iar \u00een prima etap\u0103, moleculele de ap\u0103 ac\u021bioneaz\u0103 asupra trigliceridelor, care se descompun \u00een glicerol \u0219i acizi gra\u0219i. Un alt motiv pentru completarea lichidelor \u00een cazul sportivilor \u0219i persoanele active este impactul acestora asupra <strong>func\u021bionalit\u0103\u021bii \u0219i mobilit\u0103\u021bii cartilajelor<\/strong>. \u00cen plus, hidratarea este important\u0103 pentru buna <strong>func\u021bionare a pl\u0103m\u00e2nilor, inimii \u0219i a altor organe, reduc\u00e2nd oboseala \u0219i crampele musculare.&nbsp;<\/strong> <span style=\"color: #ff6600;\">[5]&nbsp;<\/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=\"spr\u00e1vny pitn\u00fd re\u017eim\" width=\"843\" height=\"562\" title=\"spr\u00e1vny pitn\u00fd re\u017eim\"\/><\/figure><\/div>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 m\u0103ri\u021bi aportul de lichide pe parcursul zilei \u0219i c\u0103uta\u021bi solu\u021bii simple? <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>Purta\u021bi cu voi o sticl\u0103 cu ap\u0103 \u0219i reumple\u021bi-o \u00een mod regulat.<\/li><li>\u021aine\u021bi mereu un pahar cu ap\u0103 plin pe birou.<\/li><li>S\u0103 ave\u021bi \u00eentotdeauna un pahar de ap\u0103 l\u00e2ng\u0103 pat pentru a completa aportul de lichide \u00een timpul nop\u021bii sau diminea\u021ba.<\/li><li>\u00cenlocui\u021bi paharul cu b\u0103utura \u00eendulcit\u0103 cu un pahar cu ap\u0103.<\/li><li>\u00cencerca\u021bi s\u0103 be\u021bi mai mult de \u0219ase pahare de ap\u0103 \u00een timpul zilei.<\/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_Nu_exagerati_cu_exercitiile_cardio\"><\/span>4. Nu exagera\u021bi cu exerci\u021biile cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u021bi decis s\u0103 ad\u0103uga\u021bi mai multe exerci\u021bii cardio, alergat sau mers cu bicicleta, \u00een planul vostru de antrenament? Dac\u0103 pune\u021bi accent pe exerci\u021biile cardio, acest lucru poate declan\u0219a o ac\u021biunea \u00een defavoarea<strong>&nbsp;men\u021binerii masei musculare. Mai multe exerci\u021bii cardio,&nbsp;<\/strong>\u00eenseamn\u0103<strong>&nbsp;un timp de recuperare mai scurt <\/strong>\u0219i, prin urmare, se poate \u00eent\u00e2mpla ca organismul s\u0103 nu aib\u0103 <strong>suficient timp pentru a se recupera. <\/strong>Astfel, \u00eencepe<strong> s\u0103 stagneze \u00een for\u021b\u0103 \u0219i performan\u021b\u0103, <\/strong>iar acest lucru este asociat \u0219i cu capacitatea de a <strong>construi \u0219i a men\u021bine masa muscular\u0103 <\/strong>reduc\u00e2nd \u00een acela\u0219i timp gr\u0103simea. Prea multe exerci\u021bii cardio pot duce, de asemenea, la<strong> supraantrenare, accidentare, oboseal\u0103 \u0219i chiar modific\u0103ri de dispozi\u021bie. <\/strong>Alergarea este o activitate adecvat\u0103, \u00eentr-un mod rezonabil, dar prea mult\u0103 alergare cre\u0219te nivelul cortizolului, iar acest lucru are un<strong> efect negativ asupra imunit\u0103\u021bii.<\/strong>&nbsp;<strong>Nivelul crescut de cortizol <\/strong>influen\u021beaz\u0103, de asemenea<strong>, pierderea masaei musculare.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4] [7] [8]<\/span> Considera\u021bi supraantrenarea un mit sau dori\u021bi s\u0103 afla\u021bi mai multe despre acest lucru? Citi\u021bi articolul nostru &#8211; <a title=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\" href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Supraantrenament &#8211; adev\u0103r sau mit?<\/span><\/a><\/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=\"Antrenamente cardio pentru arderea gr\u0103simii\" width=\"843\" height=\"562\" title=\"Antrenamente cardio pentru arderea gr\u0103simii\"\/><\/figure><\/div>\n\n\n\n<p>Este dificil s\u0103 definim c\u00e2te exerci\u021bii cardio \u00eenseamn\u0103 prea mult, deoarece acest lucru depinde de mai mul\u021bi factori, cum ar fi <strong>frecven\u021ba, intensitatea<\/strong> sau<strong> durata<\/strong> exerci\u021biilor. Mersul pe jos poate fi o activitate adecvat\u0103 pentru reducerea gr\u0103simii, care s\u0103 men\u021bin\u0103, \u00een acela\u0219i timp, \u0219i masa muscular\u0103. <strong>O plimbare de 30-90 de minute<\/strong> v\u0103 poate ajuta s\u0103 arde\u021bi gr\u0103simea corporal\u0103, f\u0103r\u0103 a avea un efect semnificativ asupra regener\u0103rii organismului.&nbsp;<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_Atentie_la_carbohidrati\"><\/span>5. Aten\u021bie la carbohidra\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Reducerea adecvat\u0103 a depozitelor de gr\u0103simi \u0219i men\u021binerea masei musculare sunt influen\u021bate de <strong>propor\u021bia de carbohidra\u021bi<\/strong> din alimenta\u021bie. <strong>Dozele excesive<\/strong> de carbohidra\u021bi se vor <strong>transforma \u00een gr\u0103simi \u0219i se vor depozita \u00een corp<\/strong>, iar o <strong>reducere brusc\u0103<\/strong> a aportului de carbohidra\u021bi <strong>nu este, de asemenea, solu\u021bia potrivit\u0103.<\/strong> Aportul excesiv de <strong>sc\u0103zut de carbohidra\u021bi nu este<\/strong> <strong>necesar<\/strong> pentru a pierde \u00een greutate, acest lucru poate provoca <strong>men\u021binerea muscular\u0103 neuniform<\/strong>&nbsp;\u0219i <strong>reducerea performan\u021bei<\/strong> la antrenamente. Cercet\u0103rile din 2003 au confirmat efectul carbohidra\u021bilor asupra reducerii gr\u0103similor \u0219i men\u021binerii masei musculare. Participan\u021bii au urmat un <strong>regim de 10 s\u0103pt\u0103m\u00e2ni&nbsp;<\/strong>\u00een care au consumat <strong>1.700 de calorii pe zi<\/strong>. Au fost \u00eemp\u0103r\u021bi\u021bi \u00een dou\u0103 grupe, prima av\u00e2nd un <strong>raport carbohidra\u021bi\/proteine de 1,4:1<\/strong>, de exemplu la <strong>125 g proteine ar fi 171 g de carbohidra\u021bi<\/strong>. A doua grup\u0103 a consumat de <strong>3,5 ori mai mul\u021bi carbohidra\u021bi \u00een raport cu proteina<\/strong>, adic\u0103, aproximativ <strong>437,5 g carbohidra\u021bi per 125 g de protein\u0103<\/strong>. Rezultatele au ar\u0103tat c\u0103 grupa cu raportul <strong>1,4:1 a pierdut mai mult\u0103 gr\u0103sime \u0219i mai pu\u021bin\u0103 mas\u0103 muscular\u0103<\/strong> dec\u00e2t grupa cu 3,5:1.&nbsp;<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>De asemenea, pute\u021bi ob\u021bine efectul dorit folosind un <strong>raport mai pu\u021bin complicat<\/strong>.<strong> Raportul ideal de carbohidra\u021bi<\/strong>\/proteine pentru <strong>men\u021binerea masei musculare \u0219i pierderea gr\u0103simii&nbsp;<\/strong>este<strong> 2:1<\/strong>. De exemplu, la o doz\u0103 zilnic\u0103 de <strong>125 g de proteine<\/strong>, ar trebui&nbsp;<strong>250 g de carbohidra\u021bi<\/strong>. \u00cen anumite cazuri, este important s\u0103 stabili\u021bi un&nbsp;<strong>orar pentru consumarea carbohidra\u021bilor<\/strong>,<strong> \u00een special<\/strong>&nbsp;<strong>\u00een cazul&nbsp;sportivilor<\/strong> \u0219i al persoanelor care fac antrenamente solicitante, acest lucru&nbsp;<strong>nu are un impact major<\/strong> asupra <strong>persoanelor obi\u0219nuite.<\/strong> Determinarea momentului ideal pentru a sus\u021bine arderea gr\u0103similor este dificil\u0103, deoarece <strong>rezultatele studiilor<\/strong> sunt prea <strong>divergente<\/strong>. \u00cen timpul zilei, este important s\u0103 <strong>lua\u021bi carbohidra\u021bi diminea\u021ba<\/strong> pentru a avea <strong>energie pentru<\/strong>&nbsp;<strong>activit\u0103\u021bile zilnice<\/strong> \u0219i <strong>dup\u0103 antrenament<\/strong> pentru <strong>completarea energiei \u0219i a nutrien\u021bilor<\/strong>. Cel mai important factor este <strong>sursa carbohidra\u021bilor<\/strong>, deci alege\u021bi&nbsp;<strong>carbohidra\u021bii complec\u0219i care con\u021bin fibre<\/strong>, cum ar fi fulgii de ov\u0103z. <strong>Aportul total de carbohidra\u021bi este mai important<\/strong> dec\u00e2t consumul lor dup\u0103 un orar exact, dac\u0103 nu v\u0103 preg\u0103ti\u021bi, desigur, pentru un concurs. Dac\u0103 consuma\u021bi carbohidra\u021bi cu modera\u021bie, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la momentul potrivit pentru consumul lor.&nbsp;[8] [2] [14]<\/p>\n\n\n\n<p>V\u0103 g\u00e2ndi\u021bi la un <strong>mic dejun ideal<\/strong> pentru suplimentarea <strong>carbohidra\u021bilor \u0219i a proteinelor<\/strong> pentru o func\u021bionare optim\u0103? Aceast\u0103 <strong>combina\u021bie s\u0103n\u0103toas\u0103<\/strong> include&nbsp;<a href=\"https:\/\/gymbeam.ro\/terci-instant-de-ovaz-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">terciul de ov\u0103z instant<\/a>, din care ve\u021bi primi aproximativ <strong>15 g de proteine <\/strong>\u0219i <strong>53 g de carbohidra\u021bi<\/strong>.<\/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=\" Carbohidra\u021bii \u0219i pierderea \u00een greutate\" width=\"843\" height=\"562\" title=\" Carbohidra\u021bii \u0219i pierderea \u00een greutate\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nu_uitati_de_aminoacizi\"><\/span>6. Nu uita\u021bi de aminoacizi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Aminoacizii cu lan\u021b ramificat <\/strong>sunt utili pentru men\u021binerea masei musculare \u0219i reducerea gr\u0103similor.<strong> BCAA <\/strong>este o prescurtare care reprezint\u0103<strong> trei aminoacizi esen\u021biali &#8211; leucina, izoleucina \u0219i valina, <\/strong>care sunt <strong>elementele de baz\u0103 ale mu\u0219chilor. <\/strong>Ele constituie aproximativ <strong>o treime din proteinele musculare <\/strong>\u0219i sunt folosite de organism pentru<strong> repara <\/strong>\u0219i<strong> reconstrui fibrele musculare. <\/strong>Deficitul caloric face ca organismul s\u0103 primeasc\u0103 mai pu\u021bini nutrien\u021bi pentru o<strong> regenerare adecvat\u0103. <\/strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span> poate asigura<strong> repararea \u021besuturilor <\/strong>\u0219i \u00een timpul acestui proces, <strong>sus\u021binesinteza proteinelor<\/strong> pentru <strong>recuperarea mu\u0219chilor<\/strong> dup\u0103 antrenament. Conform unui studiu din 2017, consumul de <strong>5,6 g de BCAA<\/strong> a avut un efect semnificativ asupra <strong>sintezei proteinelor<\/strong>. Participan\u021bii care au consumat BCAA dup\u0103 antrenamentul cu greut\u0103\u021bi, au \u00eenregistrat o <strong>cre\u0219tere de 22% a sintezei proteice<\/strong>. Alte studii din 2012 \u0219i 2014 au analizat schimb\u0103rile \u00een sinteza proteinelor la persoanele care au primit <strong>proteine din zer cu o doz\u0103 de BCAA.<\/strong> Rezultatele au arat\u0103tat o<strong> cre\u0219tere cu 50% a sintezei proteice<\/strong>, ceea ce indic\u0103 faptul c\u0103 aminoacizii BCAA sunt importan\u021bi, dar au<strong> eficien\u021b\u0103 maxim\u0103 dac\u0103 se consum\u0103<\/strong> \u0219i cu al\u021bi <strong>aminoacizi din proteine<\/strong>. Un alt avantaj este<strong> valoarea caloric\u0103 sc\u0103zut\u0103<\/strong>, a\u0219a c\u0103, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la cre\u0219terea aportului caloric. Un studiu din 2012 demonstreaz\u0103 importan\u021ba lor \u00een <strong>men\u021binerea masei musculare \u0219i a for\u021bei.<\/strong> Rezultatele arat\u0103 c\u0103, principalul lor beneficiu este c\u0103 <strong>reduc febra muscular\u0103<\/strong> \u0219i <strong>\u00eembun\u0103t\u0103\u021besc regenerarea<\/strong> func\u021biilor musculare. <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>Toate informa\u021biile necesare despre aminoacizii BCAA \u0219i importan\u021ba lor pentru organism pot fi g\u0103site \u00een articolul- <span style=\"color: #ff6600;\"><a title=\"Aminoacizii BCAA \u0219i efectele lor asupra organismului\" href=\"https:\/\/gymbeam.ro\/blog\/aminoacizii-bcaa-si-efectele-lor-asupra-organismului\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Aminoacizii BCAA \u0219i efectele lor asupra organismului<\/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=\" Aminoacizii \u0219i pierderea \u00een greutate\" width=\"843\" height=\"562\" title=\" Aminoacizii \u0219i pierderea \u00een greutate\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Fara_exercitii_cu_greutati_nu_veti_reusi_sa_mentineti_masa_musculara\"><\/span>7. F\u0103r\u0103 exerci\u021bii cu greut\u0103\u021bi, nu ve\u021bi reu\u0219i s\u0103 men\u021bine\u021bi masa muscular\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 obiectivul vostru nu este<strong>&nbsp;doar pierderea \u00een greutate,<\/strong>&nbsp;ci \u0219i <strong>men\u021binerea masei musculare, <\/strong>antrenamentul cu greut\u0103\u021bi nu ar trebui s\u0103 lipseasc\u0103. F\u0103r\u0103 un astfel de antrenament,<strong> ve\u021bi sc\u0103pa de excesul de gr\u0103sime, <\/strong>dar <strong>\u0219i de masa musculaer\u0103&nbsp;<\/strong>pe care va trebui<strong> s\u0103 o reface\u021bi. <\/strong>Un studiu \u0219tiin\u021bific realizat de Universitatea din Virginia de Vest a comparat<strong> rezultatele unei diete cu un con\u021binut sc\u0103zut de calorii \u0219i diferite tipuri de antrenament.<\/strong> Un grup a efectuat<strong> activit\u0103\u021bi cardio, <\/strong>cum ar fi<strong> mersul pe jos, alergarea <\/strong>sau<strong> mersul pe biciclet\u0103,<\/strong> de patru ori pe s\u0103pt\u0103m\u00e2n\u0103. Sarcina celui de-al doilea grup a fost de a face exerci\u021bii<strong> de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 cu greut\u0103\u021bi,<\/strong> f\u0103r\u0103 antrenamente cardio. Dup\u0103 trei luni, rezultatele au fost verificate, iar participan\u021bii din ambele grupuri au pierdut \u00een greutate. Grupul cu<strong> antrenamente cardio<\/strong> a pierdut<strong> 12 kg de gr\u0103sime \u0219i 4,1 kg de mu\u0219chi. <\/strong>Participan\u021bii cu<strong> antrenament de for\u021b\u0103 <\/strong>\u0219i-au redus greutatea cu<strong> 14,5 kg de gr\u0103sime, <\/strong>f\u0103r\u0103 aproape nicio<strong> pierdere muscular\u0103.&nbsp;<\/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>O cercetare similar\u0103 a abordat importan\u021ba <strong>antrenamentului de for\u021b\u0103, antrenamentului cardio \u0219i a schimb\u0103rii stilului de via\u021b\u0103.<\/strong> Participan\u021bii au fost \u00eemp\u0103r\u021bi\u021bi \u00een<strong> trei grupuri:<\/strong> <strong>antrenamente de for\u021b\u0103 + diet\u0103, antrenamente cardio + diet\u0103 \u0219i cei f\u0103r\u0103 antrenamente.<\/strong> Conform rezultatelor, dup\u0103 <strong>8 s\u0103pt\u0103m\u00e2ni de exerci\u021bii, participan\u021bii din toate grupurile<\/strong> au pierdut aproximativ <strong>9 kg de gr\u0103sime<\/strong>, nu a existat nicio diferen\u021b\u0103 semnificativ\u0103 \u00een acest sens. Cu toate acestea, a existat o <strong>diferen\u021b\u0103 <\/strong>\u00een ceea ce prive\u0219te<strong> pierderea masei musculare<\/strong>&nbsp;. <strong>Grupul cu diet\u0103 \u0219i grupul cardio + diet\u0103<\/strong> au pierdut de <strong>dou\u0103 ori mai mult\u0103 mas\u0103 muscular\u0103, \u00een compara\u021bie<\/strong> cu participan\u021bii din grupul cu <strong>antrenamente de for\u021b\u0103<\/strong>. <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=\" Exerci\u021bii pentru pierderea \u00een greutate\" width=\"843\" height=\"562\" title=\" Exerci\u021bii pentru pierderea \u00een greutate\"\/><\/figure><\/div>\n\n\n\n<p>Dac\u0103 deja pierde\u021bi \u00een greutate \u0219i<strong> sc\u0103pa\u021bi de excesul de gr\u0103sime,<\/strong> ar fi p\u0103cat s\u0103 pierde\u021bi\u0219i<strong>&nbsp;masa muscular\u0103 acumulat\u0103. <\/strong>Concentra\u021bi-v\u0103 s\u0103 ave\u021bi&nbsp;<strong>un aport de&nbsp;proteine adecvat, aminoacizi \u0219i lichide, <\/strong>controla\u021bi-v\u0103<strong> aportul de carbohidra\u021bi <\/strong>\u0219i<strong> ajusta\u021bi<\/strong>&nbsp;<strong>tipul de antrenament. <\/strong>Aceste sfaturi nu sunt greu de respectat \u0219i au un<strong> impact major asupra rezultatelor voastre.<\/strong> Sper\u0103m c\u0103 v-a inspirat articolul nostru \u0219i c\u0103 v-a\u021bi \u00eembog\u0103\u021bit cuno\u0219tin\u021bele \u00een ceea ce prive\u0219te reducerea gr\u0103similor.<strong> Dac\u0103 v-a pl\u0103cut \u0219i dori\u021bi s\u0103-l recomanda\u021bi prietenilor, sus\u021bine\u021bi-l cu un like \u0219i un share.<\/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>7 sfaturi despre cum s\u0103 arde\u021bi gr\u0103simea, care v\u0103 ajut\u0103 s\u0103 ave\u021bi o alimenta\u021bie \u0219i un plan de antrenament corect, pentru a sl\u0103bi f\u0103r\u0103 s\u0103 pierde\u021bi mas\u0103 muscular\u0103. <\/p>\n","protected":false},"author":25,"featured_media":79979,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6482,7442,6374,6278],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247955","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-dieta-ro","9":"tag-grasime-corporala","10":"tag-pierdere-in-greutate","11":"tag-proteine-ro","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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