{"id":247967,"date":"2020-03-09T07:29:00","date_gmt":"2020-03-09T06:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247967"},"modified":"2023-08-04T10:30:31","modified_gmt":"2023-08-04T08:30:31","slug":"7-savjeta-kako-sagorjeti-tjelesnu-masnocu-bez-gubitka-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-sagorjeti-tjelesnu-masnocu-bez-gubitka-misica\/","title":{"rendered":"7 savjeta kako sagorjeti tjelesnu masno\u0107u bez gubitka mi\u0161i\u0107a"},"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\/7-savjeta-kako-sagorjeti-tjelesnu-masnocu-bez-gubitka-misica\/#1_Ne_zaboravite_na_dovoljan_unos_proteina\" title=\"1. Ne zaboravite na dovoljan unos proteina\">1. Ne zaboravite na dovoljan unos proteina<\/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\/7-savjeta-kako-sagorjeti-tjelesnu-masnocu-bez-gubitka-misica\/#2_Budite_oprezni_s_radikalnom_redukcijom_kalorija\" title=\"2. Budite oprezni s radikalnom redukcijom kalorija\">2. Budite oprezni s radikalnom redukcijom kalorija<\/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\/7-savjeta-kako-sagorjeti-tjelesnu-masnocu-bez-gubitka-misica\/#3_Trebate_piti_dovoljno_tekucine\" title=\"3. Trebate piti dovoljno teku\u0107ine\">3. Trebate piti dovoljno teku\u0107ine<\/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\/7-savjeta-kako-sagorjeti-tjelesnu-masnocu-bez-gubitka-misica\/#4_Nemojte_vjezbati_previse_kardio\" title=\"4.&nbsp;Nemojte vje\u017ebati previ\u0161e kardio\">4.&nbsp;Nemojte vje\u017ebati previ\u0161e kardio<\/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\/7-savjeta-kako-sagorjeti-tjelesnu-masnocu-bez-gubitka-misica\/#5_Budite_pazljivi_s_ugljikohidratima\" title=\"5. Budite pa\u017eljivi s ugljikohidratima\">5. Budite pa\u017eljivi s ugljikohidratima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-sagorjeti-tjelesnu-masnocu-bez-gubitka-misica\/#6_Ne_zaboravite_na_aminokiseline\" title=\"6. Ne zaboravite na aminokiseline\">6. Ne zaboravite na aminokiseline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-sagorjeti-tjelesnu-masnocu-bez-gubitka-misica\/#7_Necete_moci_odrzavati_svoje_misice_bez_treninga_s_utezima\" title=\"7. Ne\u0107ete mo\u0107i odr\u017eavati svoje mi\u0161i\u0107e bez treninga s utezima\">7. Ne\u0107ete mo\u0107i odr\u017eavati svoje mi\u0161i\u0107e bez treninga s utezima<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li se ve\u0107 poku\u0161ali <strong>rije\u0161iti masno\u0107e<\/strong> bez gubitka <strong>te\u0161ko ste\u010denih mi\u0161i\u0107a<\/strong>? Sigurno, nije lako, ali je definitivno<strong> mogu\u0107e<\/strong>. Sve \u0161to trebate u\u010diniti je prilagoditi na\u010din prehrane i trening va\u0161em fitness cilju. Previ\u0161e je pogre\u0161aka koje vjerojatno radite zbog nedostatka znanja. U ovom \u010dlanku mo\u017eete upoznati na\u0161ih 7 savjeta zahvaljuju\u0107i kojima se mo\u017eete oprostiti od masno\u0107e i mo\u0107i \u0107ete se pohvaliti samo svojom mr\u0161avom mi\u0161i\u0107nom masom.<\/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_zaboravite_na_dovoljan_unos_proteina\"><\/span>1. Ne zaboravite na dovoljan unos proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada poku\u0161avate smanjiti tjelesnu masno\u0107u i odr\u017eavati mi\u0161i\u0107nu masu, vrlo je va\u017eno osigurati unos dovoljne koli\u010dine proteina. Proteini pripadaju jednom od najva\u017enijih hranjivih sastojaka i zna\u010dajni su tijekom procesa sagorijevanja masti zbog nekoliko razloga <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>oni mijenjaju razinu hormona &#8211; <\/strong>proteini<strong> pove\u0107avaju razinu hormona \u201esitosti\u201c, <\/strong>na primjer <strong>GLP-1, YY peptid <\/strong>i kolecistokinin, istovremeno smanjuju razinu<strong> grelina, <\/strong>\u0161to je hormon<strong> gladi<\/strong><\/li><li><strong>ima ve\u0107i termi\u010dki u\u010dinak <\/strong>&#8211; nakon obroka, dio kalorija se koristi za preradu hrane, a taj je postupak poznat kao termi\u010dki u\u010dinak. Proteini imaju <strong>vi\u0161i termi\u010dki u\u010dinak, masti ili ugljikohidrati. <\/strong>Od prilike<strong> 20 &#8211; 30 % kalorija od proteina<\/strong> se sagori<strong> tijekom probave <\/strong>i metabolizma proteina<\/li><li><strong>sagorijevate vi\u0161e kalorija &#8211; ve\u0107i toplinski u\u010dinak<\/strong> i drugi faktori su razlog za\u0161to ve\u0107i unos proteina ubrzava metabolizam tijekom cijelog dana, \u010dak i za vrijeme spavanja. Razne studije su pokazale, da je ve\u0107i unos proteina razlog, za\u0161to izgaramo oko 80 &#8211; 100 kalorija vi\u0161e svaki dan.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studije sugeriraju da protein treba \u010diniti <strong>30 % kalorijskog unosa,<\/strong> ako \u017eelite smanjiti tjelesnu te\u017einu. Dokazali su to rezultati jednog istra\u017eivanja u kojem su sudjelovali mu\u0161karci koji pate od pretilosti. S<strong> 25 % udjela kalorija iz proteina, nametljiva razmi\u0161ljanja<\/strong> o hrani smanjila su se za 60 %, a \u017eudnja za ve\u010dernjim jedenjem smanjila se za <strong>50 %<\/strong>. U drugom istra\u017eivanju, sudjelovale su \u017eene, koje su <strong>pove\u0107ale unos proteina na 30 %<\/strong>. Prema rezultatima, one su svakodnevno konzumirale oko <strong>441 kaloriju manje<\/strong> i izgubile su<strong> 5 kg u 12 tjedana<\/strong>. Jeste li impresionirani rezultatima istra\u017eivanja i biste li bolje <strong>zamislili udio proteina u gramima<\/strong>? Ako dnevno unesete 2000 kalorija, a 30 % od toga je otprilike 150 g proteina. Lako mo\u017eete prebrojati <strong>odgovaraju\u0107u koli\u010dinu proteina<\/strong>, mno\u017ee\u0107i svoj dnevni unos kalorija sa 0,075.&nbsp;<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=\"Protein i mr\u0161avljenje\" width=\"843\" height=\"562\" title=\"Protein i mr\u0161avljenje\"\/><\/figure><\/div>\n\n\n\n<p>Unos proteina nije samo va\u017ean tijekom dana, kako na\u0161 <strong>probavni<\/strong> <strong>sustav djeluje tako\u0111er i no\u0107u<\/strong>, da biste odr\u017eali va\u0161e mi\u0161i\u0107e, trebate <strong>preduhitriti glad i gr\u010deve<\/strong>. Gladi se po no\u0107i mo\u017eete rije\u0161iti, na na\u010din da konzumirate lako probavljive proteine, poput <strong><span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"Protein Kazein Micellar 1000 g - GymBeam\" href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kazeina<\/a><\/span><\/strong>. Kazein je karakteristi\u010dan po tome \u0161to sadr\u017ei <strong>malu koli\u010dinu ugljikohidrata<\/strong>, visoku koli\u010dinu proteina, a tako\u0111er i <strong>kalcija<\/strong>, \u0161to je jako bitno za proizvodnju melatonina, koji podr\u017eava san. Organizam ga tro\u0161i kao energiju, stoga se ne trebate bojati da \u0107e se pohraniti u va\u0161em tijelu u obliku masti. <span style=\"color: #ff6600;\">[2]<\/span> \u017delite li saznati ne\u0161to vi\u0161e o ovome manje poznatom izvoru proteina? Pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600;\"><strong><a style=\"color: #ff6600;\" title=\"Kazein, kazeinski proteini i sve \u0161to trebate znati o njemu.\" href=\"https:\/\/gymbeam.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kazein, kazeinski proteini i sve \u0161to trebate znati o njemu<\/a><\/strong><\/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=\"28324,5075,28936,30248,9061,48406,37996,30539,35542\" ><\/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_Budite_oprezni_s_radikalnom_redukcijom_kalorija\"><\/span>2. Budite oprezni s radikalnom redukcijom kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda \u0107ete smatrati razumnim radikalno smanjenje unosa kalorija, s ciljem postignu\u0107a smanjenja masno\u0107e, ali <strong>ovaj na\u010din vas mo\u017ee dovesti sasvim negdje drugo<\/strong>. Striktne dijete su veoma sli\u010dne \u0161trajku gla\u0111u, a nedostatak energije iz hrane \u0107e uzrokovati da va\u0161e tijelo <strong>po\u010dne uzimati energiju iz mi\u0161i\u0107nog tkiva<\/strong>. Osim<strong> gubitka mi\u0161i\u0107ne mase<\/strong>, tako\u0111er <strong>unos vitamina i drugih hranjivih tvari<\/strong> \u0107e se zna\u010dajno smanjiti, \u0161to rezultira lo\u0161om regeneracijom mi\u0161i\u0107a nakon treninga. <strong>Nagla redukcija kalorija<\/strong> uzrokovat \u0107e osje\u0107aj gladi, po\u010det \u0107ete biti nestrpljivi i stalno \u0107ete<strong> razmi\u0161ljati o hrani<\/strong>. Me\u0111utim, glad nije jedini problem koji nastaje zbog naglog i brzog smanjenja dnevnog unosa kalorija. Druge posljedice striktnih dijeta su i&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>sporiji metabolizam<\/li><li>lo\u0161ija kvaliteta sna<\/li><li>letargija, umor<\/li><li>zadr\u017eavanje vode<\/li><li>smanjen libido i reproduktivne funkcije<\/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=\"Smanjite unos kalorija\" width=\"843\" height=\"562\" title=\"Smanjite unos kalorija\"\/><\/figure><\/div>\n\n\n\n<p>U slu\u010daju smanjenja kalorijskog unosa, veoma je va\u017eno <strong>da ne izazove \u0161ok va\u0161em organizmu<\/strong>. Sa smanjenjem unosa kalorija po\u010dnite umjereno, za po\u010detak, preporu\u010dljivo je da smanjite samo <strong>200 &#8211; 500 kalorija iz dnevnog unosa.&nbsp;<\/strong>[1]<\/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_Trebate_piti_dovoljno_tekucine\"><\/span>3. Trebate piti dovoljno teku\u0107ine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teku\u0107ine mogu<strong> smanjiti osje\u0107aj gladi<\/strong>, va\u0161 trbuh je puniji \u0161to prolongira osje\u0107aj zasi\u0107enosti. Istra\u017eivanje iz 2014. g. dokazalo je da pijenje 0,5 litara vode, otprilike 30 minuta prije doru\u010dka, ru\u010dka ili ve\u010dere smanjuje osje\u0107aj gladi, a samim time i ukupnu te\u017einu. Prosje\u010dna hidratacija brine se, izme\u0111u ostalog, za <strong>uklanjanje \u0161tetnih stvari iz tijela, podupire pravilno funkcioniranje bubrega<\/strong> i tako\u0111er <strong>obnavlja probavni sustav<\/strong>. Dovoljan unos teku\u0107ine je va\u017ean tako\u0111er i za <strong>metabolizam masti i ugljikohidrata<\/strong>. Proces <strong>probave masti<\/strong> naziva se<strong> lipoliza<\/strong>, u prvoj fazi, molekule vode utje\u010du na trigliceride koji se razgra\u0111uju na glicerol i masne kiseline. Drugi razlog za nadopunu teku\u0107ine za sporta\u0161e i aktivne ljude je njen utjecaj na <strong>funkcionalnost hrskavice i njihovu pokretljivost<\/strong>. Uz to, va\u017ena je za pravilno <strong>funkcioniranje plu\u0107a, srca i ostalih organa, reducira umor i gr\u010denje mi\u0161i\u0107a<\/strong>.&nbsp;<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=\"Trebate piti dovoljno teku\u0107ine\" width=\"843\" height=\"562\" title=\"Trebate piti dovoljno teku\u0107ine\"\/><\/figure><\/div>\n\n\n\n<p>Poku\u0161avate li pove\u0107ati unos teku\u0107ine tijekom dana i \u017eeljeli biste jednostavna rje\u0161enja? <span style=\"color: #ff6600;\">[6]&nbsp;<\/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>Nosite bocu vode sa sobom i nadopunite je redovito.<\/li><li>Uvijek dr\u017eite \u010da\u0161u punu vode na svom radnom stolu.<\/li><li>Uvijek dr\u017eite \u010da\u0161u vode uz svoj krevet, tako da je mo\u017eete lako nadopuniti s teku\u0107inom, nave\u010der ili ujutro.<\/li><li>Zamijenite \u010da\u0161u zasla\u0111enog soka s \u010da\u0161om vode.<\/li><li>Poku\u0161ajte popiti vi\u0161e od \u0161est \u010da\u0161a vode tijekom dana.<\/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_Nemojte_vjezbati_previse_kardio\"><\/span>4.&nbsp;Nemojte vje\u017ebati previ\u0161e kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li odlu\u010dili uklju\u010diti vi\u0161e tr\u010danja ili vo\u017enju bicikla u svoj trening plan? Poja\u010dani naglasak na kardio mo\u017ee pokrenuti niz reakcija koje utje\u010du na <strong>odr\u017eavanje mi\u0161i\u0107ne mase.<\/strong> <strong>Vi\u0161e kardija<\/strong> zna\u010di <strong>kra\u0107e vrijeme regeneracije<\/strong>, stoga se vrlo lako mo\u017ee dogoditi da va\u0161e tijelo ne dobije dovoljno prilika za oporavak. Kao rezultat, po\u010det \u0107e <strong>stagnirati u snazi i performansama<\/strong>, \u0161to je povezano sa sposobno\u0161\u0107u <strong>izgradnje i odr\u017eavanje mi\u0161i\u0107ne mase<\/strong>, dok se mast smanjuje. Pretjerano izvo\u0111enje kardio treninga tako\u0111er dovodi do <strong>pretreniranosti, ozljeda, umora i promjene raspolo\u017eenja<\/strong>. Tr\u010danje je odgovaraju\u0107a aktivnost u odgovaraju\u0107oj mjeri, ali previ\u0161e tr\u010danja pove\u0107ava razinu kortizola, a on <strong>negativno utje\u010de na imunitet<\/strong>. \u010cesto <strong>pove\u0107ana razina kortizola<\/strong>, tako\u0111er utje\u010de na <strong>gubitak masti i mi\u0161i\u0107ne mase<\/strong>. <span style=\"color: #ff6600;\">[4] [7] [8]<\/span> Smatrate li pretreniranost mitom ili \u017eelite saznati vi\u0161e o tome? Pro\u010ditajte na\u0161 \u010dlanak &#8211; <a title=\"Pretreniranost - \u010dinjenica ili mit?\" href=\"Pretreniranost%20-%20\u010dinjenica%20ili%20mit?\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">Pretreniranost &#8211; \u010dinjenica ili mit?<\/span><\/strong><\/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=\"Nemojte vje\u017ebati previ\u0161e kardio\" width=\"843\" height=\"562\" title=\"Nemojte vje\u017ebati previ\u0161e kardio\"\/><\/figure><\/div>\n\n\n\n<p>Te\u0161ko je definirati koliko je kardija previ\u0161e, jer ovisi o nekoliko faktora, poput <strong>u\u010destalosti, intenziteta ili duljine<\/strong>. Prikladna aktivnost tijekom smanjenja masti uz odr\u017eavanje mi\u0161i\u0107ne mase, mo\u017ee na primjer biti<strong> hodanje. \u0160etnja u trajanju 30-90 minuta<\/strong> mo\u017ee vam pomo\u0107i sagorjeti masno\u0107u, a da pritom nema zna\u010dajnog utjecaja na regeneraciju va\u0161eg tijela.&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_Budite_pazljivi_s_ugljikohidratima\"><\/span>5. Budite pa\u017eljivi s ugljikohidratima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na adekvatno smanjenje masnih naslaga i zadr\u017eavanje mi\u0161i\u0107a utje\u010de <strong>udio ugljikohidrata<\/strong> u prehrani. <strong>Prekomjerne doze ugljikohidrata<\/strong> rezultirat \u0107e <strong>njihovim pretvaranjem u masti<\/strong> i <strong>zadr\u017eavanjem u tijelu<\/strong>. S druge strane, <strong>brzo smanjenje<\/strong> unosa ugljikohidrata, tako\u0111er <strong>nije najbolje rje\u0161enje<\/strong>. Prekomjerno <strong>nizak unos ugljikohidrata nije<\/strong> potreban da <strong>bi se smanjila tjelesna te\u017eina<\/strong>, jer mo\u017ee uzrokovati <strong>nejednako zadr\u017eavanje mi\u0161i\u0107a<\/strong> i <strong>smanjenje performansi<\/strong> tijekom vje\u017ebanja. Istra\u017eivanje iz 2003. godine je potvrdilo utjecaj ugljikohidrata na smanjenje masti i zadr\u017eavanje mi\u0161i\u0107a. Sudionice su pratile <strong>raspored od 10 tjedana<\/strong>, tijekom tog istra\u017eivanja unosile su <strong>1.700 kalorija dnevno<\/strong>. Sudionice su podijelili u dvije grupe, prva grupa je unosila <strong>omjer ugljikohidrata i proteina 1,4:1<\/strong>, na primjer za <strong>125 g proteina bilo bi 171 g ugljikohidrata<\/strong>. Druga grupa unosila bi <strong>3,5 puta vi\u0161e ugljikohidrata nego proteina<\/strong>, dakle pribli\u017eno <strong>437,5 g ugljikohidrata na 125 g proteina<\/strong>. Rezultati su pokazali da je grupa koja je imala omjer <strong>1,4:1 izgubila vi\u0161e masti i u isto vrijeme manje mi\u0161i\u0107ne mase<\/strong>, nego grupa koja je imala omjer 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>Tako\u0111er, mo\u017eete posti\u0107i \u017eeljeni efekt, kori\u0161tenjem <strong>manje kompliciranog omjera<\/strong>. <strong>Idealan omjer ugljikohidrata i proteina<\/strong> za <strong>zadr\u017eavanje mi\u0161i\u0107ne mase i gubitak<\/strong> masti je <strong>2:1<\/strong>. Na primjer, predstavlja<strong> 250 g ugljikohidrata<\/strong> za dnevnu dozu od <strong>125 g proteina<\/strong>. U odre\u0111enim slu\u010dajevima, <strong>tajming ugljikohidrata<\/strong> je tako\u0111er va\u017ean, to vrijedi uglavnom za <strong>sporta\u0161e<\/strong> i ljude koji prakticiraju zahtjevne treninge, ali <strong>nema velikog utjecaja na obi\u010dnu osobu<\/strong>. Odre\u0111ivanje idealnog vremena za podupiranje sagorijevanja masti je te\u0161ko, jer su <strong>rezultati istra\u017eivanja<\/strong> previ\u0161e <strong>razli\u010diti<\/strong>. Tijekom dana, veoma je va\u017eno <strong>konzumirati ugljikohidrate ujutro<\/strong>, kako biste dobili <strong>energiju za dnevne aktivnosti<\/strong> i tako\u0111er, <strong>nakon treninga<\/strong> za <strong>ponovnu opskrbu energijom i hranjivim tvarima<\/strong>. Najva\u017eniji faktor je<strong> izvor ugljikohidrata<\/strong>, stoga biste trebali preferirati <strong>slo\u017eene ugljikohidrate sa vlaknima<\/strong>, poput zobene ka\u0161e. <strong>Bitniji je ukupan unos ugljikohidrata<\/strong>, nego to\u010dno odre\u0111en tajming, osim, naravno ako niste u pripremama za natjecanje. Ako konzumirate ugljikohidrate umjereno, ne trebate se brinuti oko pravog tajminga. <span style=\"color: #ff6600;\">[8] [2] [14]<\/span> Razmi\u0161ljate li o <strong>idealnom doru\u010dku<\/strong>, zahvaljuju\u0107i kojem mo\u017eete zadovoljiti svoje potrebe za <strong>ugljikohidratima i proteinima<\/strong> za optimalno funkcioniranje? Ova zdrava kombinacija uklju\u010duje<span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/instant-zobena-kasa-instant-oats-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> instant zobenu ka\u0161u<\/a><\/strong><\/span>, koja sadr\u017ei od prilike <strong>15 g proteina<\/strong> i <strong>53 g ugljikohidrata<\/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=\"Budite pa\u017eljivi s ugljikohidratima\" width=\"843\" height=\"562\" title=\"Budite pa\u017eljivi s ugljikohidratima\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ne_zaboravite_na_aminokiseline\"><\/span>6. Ne zaboravite na aminokiseline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Aminokiseline razgranatog <\/strong>lanca su korisne za odr\u017eavanje mi\u0161i\u0107ne mase i smanjenje masti.<strong> BCAA <\/strong>je skra\u0107enica koja ozna\u010dava<strong> tri esencijalne aminokiseline &#8211; leucin, izoleucin i valin, <\/strong>koje su osnovni <strong>gra\u0111evni blokovi mi\u0161i\u0107a. <\/strong>One od prilike \u010dine<strong>, jednu tre\u0107inu mi\u0161i\u0107nih proteina <\/strong>i tijelo ih koristi <strong>za obnavljanje<\/strong> i<strong>popravljanje mi\u0161i\u0107nih blokova. <\/strong>Kalorijski deficit uzrokuje da tijelo prima manje hranjivih tvari za <strong>adekvatno obnavljanje<\/strong>. <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/strong><\/span> mo\u017ee pru\u017eiti <strong>obnavljanje tkiva<\/strong>, tijekom ovog procesa, zahvaljuju\u0107i tome <strong>promi\u010de sintezu proteina<\/strong> za obnovu mi\u0161i\u0107a nakon vje\u017ebanja. Prema studiji provedenoj 2017. godine, konzumacija <strong>5,6 g BCAA<\/strong> imala je zna\u010dajan utjecaj na <strong>sintezu proteina<\/strong>. Oni sudionici koji su konzumirali BCAA nakon treninga s utezima, <strong>imali su porast sinteze proteina za 22 %<\/strong>. Druge studije koje su provedene 2012. g. i 2014. g. su fokusirane na promjene u sintezi proteina, u slu\u010daju kod ljudi koji su konzumirali <strong>whey protein sa dozom BCAA<\/strong>. Rezultati su pokazali <strong>porast sinteze proteina za 50 %<\/strong>, \u0161to ukazuje da su BCAA va\u017ene, ali su one <strong>naju\u010dinkovitije uz konzumacije<\/strong> drugih <strong>aminokiselina iz proteina<\/strong>. Druga njihova prednost je <strong>niska kalorijska vrijednost<\/strong>, tako da se ne trebate brinuti za kalorijski unos i pove\u0107anje dok ih konzumirate. Jedna studija koja je provedena 2012. g. pokazuje koliko su one bitne u <strong>odr\u017eavanju mi\u0161i\u0107ne mase i snage<\/strong>. Rezultati ove studije pokazuju njihovu glavnu prednost u <strong>smanjenju bolova u mi\u0161i\u0107ima<\/strong> i <strong>pobolj\u0161anju regeneracije<\/strong> funkcija mi\u0161i\u0107a. <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>Sve potrebne informacije o BCAA aminokiselinama i njihovoj va\u017enosti za tijelo, mo\u017eete prona\u0107i u \u010dlanku &#8211; <strong><span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"BCAA i njihovi u\u010dinci na tijelo\" href=\"https:\/\/gymbeam.hr\/blog\/bcaa-i-njihov-ucinak-na-tijelo\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA i njihovi u\u010dinci na tijelo<\/a><\/span><\/strong>.<strong>&nbsp;<\/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\/Copy_of_IGI_2494.jpg\" alt=\"Ne zaboravite na aminokiseline\" width=\"843\" height=\"562\" title=\"Ne zaboravite na aminokiseline\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Necete_moci_odrzavati_svoje_misice_bez_treninga_s_utezima\"><\/span>7. Ne\u0107ete mo\u0107i odr\u017eavati svoje mi\u0161i\u0107e bez treninga s utezima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vam cilj <strong>nije samo izgubiti masti<\/strong>, nego tako\u0111er i <strong>odr\u017eavati mi\u0161i\u0107e<\/strong>, trening s utezima bi definitivno trebali biti dio toga. Bez njega, \u0107ete se&nbsp;mo\u017eda&nbsp;<strong>rije\u0161iti suvi\u0161ne masno\u0107e<\/strong>, ali \u0107ete<strong> izgubiti i mi\u0161i\u0107e<\/strong>, koje \u0107ete morati <strong>povratiti<\/strong>. Znanstveno istra\u017eivanje sa Sveu\u010dili\u0161ta West Virginia je usporedilo<strong> rezultate nisko-kalorijske prehrane<\/strong> i<strong> razli\u010dite vrste treninga<\/strong>. Jedna skupina je radila <strong>kardio aktivnosti<\/strong>, poput<strong> hodanja, tr\u010danja<\/strong> ili <strong>vo\u017enje biciklom<\/strong> \u010detiri puta tjedno. Zadatak druge skupine je bio da izvode <strong>vje\u017ebe s utezima tri puta tjedno<\/strong>, bez ikakvih kardio vje\u017ebi. Nakon tri mjeseca, rezultati su provjereni, sudionici su u obje skupine izgubili na te\u017eini. Skupina koja je bila fokusirana na<strong> kardio trening<\/strong>, izgubila je <strong>12 kg masno\u0107e i 4,1 kg mi\u0161i\u0107ne mase<\/strong>. Sudionici koji su vje\u017ebali s utezima, smanjili su svoju te\u017einu za <strong>14,5 kg masti<\/strong>, bez gotovo ikakvog <strong>gubitka mi\u0161i\u0107ne mase.<\/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>Drugo sli\u010dno istra\u017eivanje je prou\u010dilo va\u017enost <strong>treninga snage,<\/strong> <strong>kardio treninga i promjenu na\u010dina \u017eivota<\/strong>. Sudionici su podijeljeni u <strong>tri skupine: trening snage + dijeta, kardio trening + dijeta i dijeta bez treninga.<\/strong> Prema rezultatima prikupljenim nakon<strong> 8 tjedana vje\u017ebanja, sudionici su u svim skupinama<\/strong> izgubili oko <strong>9 kg masno\u0107e<\/strong>, u tom pogledu nije bilo zna\u010dajne razlike. Me\u0111utim, postojala je <strong>razlika u gubitku mi\u0161i\u0107ne mase<\/strong> izme\u0111u sve tri skupine. <strong>Skupina koja je bila samo na dijeti<\/strong> i<strong> skupina sa kardio treningom + dijetom<\/strong> su izgubile <strong>dvostruko vi\u0161e mi\u0161i\u0107ne mase<\/strong> <strong>u usporedbi<\/strong> sa sudionicima, koji su pripadali skupini <strong>treninga snage<\/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=\"Ne\u0107ete mo\u0107i odr\u017eavati svoje mi\u0161i\u0107e bez treninga s utezima\" width=\"843\" height=\"562\" title=\"Ne\u0107ete mo\u0107i odr\u017eavati svoje mi\u0161i\u0107e bez treninga s utezima\"\/><\/figure><\/div>\n\n\n\n<p>Ako ve\u0107 gubite na te\u017eini i&nbsp;<strong>rje\u0161avate se suvi\u0161ne masno\u0107e<\/strong>, bila bi \u0161teta da izgubite svoje te\u0161ko <strong>ste\u010dene mi\u0161i\u0107e<\/strong>. Trebali biste razmisliti o <strong>adekvatnom unosu proteina, aminokiselina i teku\u0107ina<\/strong>, te kontroliranom <strong>unosu ugljikohidrata<\/strong> i tako\u0111er, uz sve to <strong>uskladiti i odre\u0111eni tip treninga<\/strong>. Ove savjete u ovom \u010dlanku nije te\u0161ko slijediti, a ipak \u0107e imati <strong>veliki utjecaj na va\u0161e rezultate<\/strong>. Nadamo se da vas je ovaj \u010dlanak inspirirao i da je obogatio va\u0161e znanje o smanjenju masti. <strong>Ako vam \u010dlanak svidio i \u017eelite ga preporu\u010diti svojim prijateljima, mo\u017eete ga lajkati i podijeliti.<\/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 savjeta kako sagorjeti tjelesnu masno\u0107u \u0107e vam pomo\u0107i pri postavljanju odgovaraju\u0107e dijete i treninga, s ciljem gubitka na te\u017eini, ali da istovremeno ne izgubite te\u0161ko ste\u010denu mi\u0161i\u0107nu masu.<\/p>\n","protected":false},"author":25,"featured_media":79973,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,6272,7436],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247967","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-proteini-hr","11":"tag-tjelesna-masnoca-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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