{"id":247972,"date":"2020-06-08T07:43:00","date_gmt":"2020-06-08T05:43:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247972"},"modified":"2023-09-01T13:43:54","modified_gmt":"2023-09-01T11:43:54","slug":"7-nasvetov-kako-pokuriti-telesno-mascobo-ne-da-bi-izgubili-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-pokuriti-telesno-mascobo-ne-da-bi-izgubili-misice\/","title":{"rendered":"7 nasvetov, kako pokuriti telesno ma\u0161\u010dobo, ne da bi izgubili mi\u0161ice"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-pokuriti-telesno-mascobo-ne-da-bi-izgubili-misice\/#1_Ne_pozabite_na_zadosten_vnos_beljakovin\" title=\"1. Ne pozabite na zadosten vnos beljakovin\">1. Ne pozabite na zadosten vnos beljakovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-pokuriti-telesno-mascobo-ne-da-bi-izgubili-misice\/#2_Bodite_previdni_pri_radikalnem_zmanjsanju_kalorij\" title=\"2. Bodite previdni pri radikalnem zmanj\u0161anju kalorij\">2. Bodite previdni pri radikalnem zmanj\u0161anju kalorij<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-pokuriti-telesno-mascobo-ne-da-bi-izgubili-misice\/#3_Piti_morate_dovolj_tekocine\" title=\"3. Piti morate dovolj teko\u010dine\">3. Piti morate dovolj teko\u010dine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-pokuriti-telesno-mascobo-ne-da-bi-izgubili-misice\/#4_Ne_pretiravajte_s_kardio_vadbo\" title=\"4. Ne pretiravajte s kardio vadbo\">4. Ne pretiravajte s kardio vadbo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-pokuriti-telesno-mascobo-ne-da-bi-izgubili-misice\/#5_Bodite_previdni_z_ogljikovimi_hidrati\" title=\"5. Bodite previdni z ogljikovimi hidrati\">5. Bodite previdni z ogljikovimi hidrati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-pokuriti-telesno-mascobo-ne-da-bi-izgubili-misice\/#6_Ne_pozabite_na_aminokisline\" title=\"6. Ne pozabite na aminokisline\">6. Ne pozabite na aminokisline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-pokuriti-telesno-mascobo-ne-da-bi-izgubili-misice\/#7_Svojih_misic_ne_boste_mogli_vzdrzevati_brez_treninga_z_utezmi\" title=\"7. Svojih mi\u0161ic ne boste mogli vzdr\u017eevati brez treninga z ute\u017emi\">7. Svojih mi\u0161ic ne boste mogli vzdr\u017eevati brez treninga z ute\u017emi<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Ste se \u017ee poskusili <strong>znebiti ma\u0161\u010dobe<\/strong>, ne da bi pri tem izgubili <strong>te\u017eko pridobljene mi\u0161ice<\/strong>? Zagotovo ni enostavno, je pa vsekakor <strong>mogo\u010de<\/strong>. Vse, kar morate storiti, je, da svojo prehrano in trening prilagodite svojemu fitnes cilju. Preve\u010d je napak, ki jih verjetno delate zaradi pomanjkanja znanja. V tem \u010dlanku boste na\u0161li 7 nasvetov, s katerimi se lahko poslovite od svoje odve\u010dne ma\u0161\u010dobe in se pohvalite s svojo vitko mi\u0161i\u010dno maso.<\/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=\"1_Ne_pozabite_na_zadosten_vnos_beljakovin\"><\/span>1. Ne pozabite na zadosten vnos beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ko posku\u0161ate zmanj\u0161ati telesno ma\u0161\u010dobo in vzdr\u017eevati mi\u0161i\u010dno maso, je zelo pomembno, da poskrbite za zadostno koli\u010dino beljakovin. Beljakovine spadajo med najpomembnej\u0161a hranila in so med postopkom izgorevanja ma\u0161\u010dob pomembne iz ve\u010d razlogov <span style=\"color: #ff6600;\">[15]<\/span>:<\/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>spreminjajo raven hormonov<\/strong> &#8211; beljakovine <strong>zvi\u0161ujejo raven hormonov &#8220;sitosti&#8221;<\/strong>, na primer <strong>GLP-1, peptid YY in<\/strong> holecistokinin, hkrati pa zni\u017eujejo raven <strong>grelina<\/strong>, ki je <strong>hormon lakote.<\/strong><\/li><li><strong>imajo ve\u010dji toplotni u\u010dinek<\/strong> &#8211; po obroku se del kalorij porabi za predelavo hrane in ta postopek je znan kot toplotni u\u010dinek. Beljakovine imajo <strong>ve\u010dji u\u010dinek kot ma\u0161\u010dobe ali ogljikovi hidrati<\/strong>. <strong>Med prebavo<\/strong> in presnovo beljakovin se pokuri pribli\u017eno <strong>20 &#8211; 30% kalorij iz beljakovin<\/strong>.<\/li><li><strong>pokurite ve\u010d kalorij &#8211; ve\u010dji toplotni u\u010dinek<\/strong> in druga dejstva so razlog, da ve\u010dji vnos beljakovin pospe\u0161i presnovo \u010dez dan, pa tudi med spanjem. Razli\u010dne \u0161tudije so pokazale, da je ve\u010dji vnos beljakovin razlog, da vsak dan pokurimo pribli\u017eno 80 &#8211; 100 kalorij ve\u010d.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u0160tudije ka\u017eejo na to, da bi morale beljakovine predstavljati <strong>30% vnosa kalorij<\/strong> v primeru zmanj\u0161evanja telesne te\u017ee. To so dokazali rezultati ene \u0161tudije, v kateri so sodelovali mo\u0161ki, ki trpijo za debelostjo. S <strong>25% dele\u017eem kalorij iz beljakovin so se vse kompulzivne misli<\/strong> o hrani za <strong>60%<\/strong>, hrepenenje po ve\u010dernem prenajedanju pa se je zmanj\u0161alo za <strong>50%<\/strong>. \u017denske udele\u017eenke v drugi raziskavi so <strong>pove\u010dale vnos beljakovin na 30%.<\/strong> Glede na rezultate so dnevno zau\u017eile pribli\u017eno <strong>411 manj kalorij<\/strong> in izgubile <strong>5 kg v 12 tednih<\/strong>. Ste navdu\u0161eni nad rezultati raziskave in bi si lahko bolje<strong> predstavljali dele\u017e beljakovin v gramih?<\/strong> \u010ce porabite 2000 kalorij na dan, 30% teh kalorij predstavlja pribli\u017eno 150 g beljakovin. <strong>Ustrezno koli\u010dino beljakovin<\/strong> lahko enostavno dobite tako, da svoj dnevni vnos kalorij pomno\u017eite z 0,075. <span style=\"color: #ff6600;\">[3]<\/span><\/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=\"Beljakovine in huj\u0161anje\" width=\"843\" height=\"562\" title=\"Beljakovine in huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Vnos beljakovin ni pomemben le podnevi, saj na\u0161 <strong>prebavni sistem deluje tudi pono\u010di<\/strong> in za vzdr\u017eevanje mi\u0161ic morate <strong>prepre\u010diti lakoto in kr\u010de<\/strong>. Lakote se pono\u010di lahko znebite tako, da na primer u\u017eivate <strong>lahko prebavljive beljakovine<\/strong>, kot je <a title=\"Beljakovina micelarni kazein - GymBeam\" href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">kaze<\/span><\/strong><\/a><strong><span style=\"color: #ff6600;\"><a title=\"Beljakovina micelarni kazein - GymBeam\" href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">i<\/a><\/span><\/strong><a title=\"Beljakovina micelarni kazein - GymBeam\" href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">n<\/span><\/strong><\/a>. Zanj je zna\u010dilno, da vsebuje <strong>majhno koli\u010dino ogljikovih hidratov<\/strong>, veliko beljakovin in tudi <strong>kalcija<\/strong>, kar je pomembno za proizvodnjo melatonina, ki podpira dober spanec. Organizem ga porabi kot energijo, zato se vam ni treba bati, da bo v telesu shranjen v obliki ma\u0161\u010dobe. <span style=\"color: #ff6600;\">[2]<\/span> Bi radi izvedeli ve\u010d o tem manj znanem viru beljakovin? Preberite na\u0161 \u010dlanek <a title=\"Kazein in beljakovine kazeina - vse, kar morate vedeti\" href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">Kazein in beljakovine kazeina &#8211; vse, kar morate vedeti<\/span><\/strong><\/a><strong>.<\/strong>&nbsp; <\/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_Bodite_previdni_pri_radikalnem_zmanjsanju_kalorij\"><\/span>2. Bodite previdni pri radikalnem zmanj\u0161anju kalorij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Morda se vam zdi radikalno zmanj\u0161anje vnosa kalorij smiselno za izgubo ma\u0161\u010dob, <strong>vendar vas lahko ta pot vodi v povsem druge vode<\/strong>. Radikalna dieta je zelo blizu gladovne stavke, pomanjkanje energije iz hrane pa bo povzro\u010dilo, da bo va\u0161e telo <strong>za\u010delo \u010drpati energijo iz mi\u0161i\u010dnega tkiva<\/strong>. Poleg <strong>razpada mi\u0161ic<\/strong> se bo bistveno zmanj\u0161al tudi <strong>vnos vitaminov in drugih hranil<\/strong>, kar povzro\u010di slab\u0161o regeneracijo mi\u0161ic po vadbi. <strong>Hitro zmanj\u0161anje kalorij<\/strong> bo vzrok za ob\u010dutek lakote, postali boste <strong>nestrpni<\/strong> in <strong>nenehno boste razmi\u0161ljali o hrani<\/strong>. Vendar lakota ni edina te\u017eava, ki se lahko pojavi zaradi nenadnega in hitrega zmanj\u0161anja dnevnega vnosa kalorij. Druge posledice hitrih diet, ki se pojavljajo precej pogosto, so tudi <span style=\"color: #ff6600;\">[1] [3] [4]<\/span>:<\/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>upo\u010dasnitev presnove<\/li><li>slab\u0161a kakovost spanca<\/li><li>letargija, utrujenost<\/li><li>zadr\u017eevanje vode<\/li><li>zmanj\u0161an libido in 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=\"Zmanj\u0161anje vnosa kalorij\" width=\"843\" height=\"562\" title=\"Zmanj\u0161anje vnosa kalorij\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">V primeru zmanj\u0161anja vnosa kalorij je pomembno, da <strong>ne povzro\u010di \u0161oka za va\u0161 organizem<\/strong>. Za\u010deti bi morali z omejitvijo kalorij v zmernih koli\u010dinah, za za\u010detek pa je priporo\u010dljivo, da <strong>dnevni vnos kalorij zmanj\u0161ate za le 200 &#8211; 500 kalorij<\/strong>. <span style=\"color: #ff6600;\">[1]<\/span><\/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_Piti_morate_dovolj_tekocine\"><\/span>3. Piti morate dovolj teko\u010dine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Teko\u010dine lahko <strong>zmanj\u0161ajo ob\u010dutek lakote<\/strong>, va\u0161 \u017eelodec je polnej\u0161i, kar podalj\u0161a ob\u010dutek sitosti. Raziskava iz leta 2014 je dokazala, da pitje 0,5 litra vode pribli\u017eno 30 minut pred zajtrkom, kosilom in ve\u010derjo zmanj\u0161a ob\u010dutek lakote in s tem tudi telesno te\u017eo. Povpre\u010dna hidracija med drugim skrbi za <strong>odstranjevanje \u0161kodljivih snovi iz telesa, podpira pravilno delovanje ledvic<\/strong> in <strong>obnavlja prebavni sistem.<\/strong> Zadosten vnos teko\u010dine je pomemben tudi za<strong> presnovo ma\u0161\u010dob in ogljikovih hidratov<\/strong>. Proces <strong>prebave ma\u0161\u010dob<\/strong> se imenuje <strong>lipoliza<\/strong>, v prvi fazi pa molekule vode vplivajo na trigliceride, ki se razgradijo na glicerol in ma\u0161\u010dobne kisline. Drug razlog za vnos teko\u010din za \u0161portnike in aktivne ljudi je njihov vpliv na <strong>funkcionalnost hrustanca in njegovo gibljivost<\/strong>. Prav tako je vnos teko\u010din pomemben za pravilno <strong>delovanje plju\u010d, srce in drugih organov, zmanj\u0161uje utrujenost in mi\u0161i\u010dne kr\u010de<\/strong>. <span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/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=\"Zau\u017eitje dovolj teko\u010dine\" width=\"843\" height=\"562\" title=\"Zau\u017eitje dovolj teko\u010dine\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Ali posku\u0161ate \u010dez dan pove\u010dati vnos teko\u010dine in bi radi na\u0161li enostavno re\u0161itev? <span style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/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>S seboj nosite plastenko vode in jo redno polnite.<\/li><li>Na pisalni mizi vedno imejte poln kozarec vode.<\/li><li>Pri postelji vedno imejte kozarec vode, da boste teko\u010dino zlahka vnesli v telo tudi pono\u010di ali zjutraj.<\/li><li>Kozarec ali plo\u010devinko sladke gazirane pija\u010de zamenjajte za kozarec vode.<\/li><li>\u010cez dan poskusite spiti ve\u010d kot \u0161est kozarcev vode.<\/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_pretiravajte_s_kardio_vadbo\"><\/span>4. Ne pretiravajte s kardio vadbo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ste se odlo\u010dili, da v svoj na\u010drt treninga vklju\u010dite ve\u010d teka ali kolesarjenja? Pove\u010dan poudarek na kardio vadbi lahko spro\u017ei zaporedje reakcij, ki vplivajo na <strong>vzdr\u017eevanje mi\u0161i\u010dne mase<\/strong>. <strong>Ve\u010d kardio vadbe<\/strong> pomeni <strong>kraj\u0161i \u010das regeneracije<\/strong>, zato se lahko zelo enostavno zgodi, da va\u0161e telo ne bo dobilo dovolj <strong>mo\u017enosti za okrevanje<\/strong>. Posledi\u010dno bo za\u010delo <strong>stagnirati v mo\u010di in zmogljivosti<\/strong>, kar je povezano s sposobnostjo <strong>izgradnje in vzdr\u017eevanja mi\u0161i\u010dne mase<\/strong> ob zmanj\u0161anju ma\u0161\u010dobe. \u010ce pretiravate s kardio vadbo, lahko to vodi do <strong>pretreniranosti, po\u0161kodb, utrujenosti in nihanja razpolo\u017eenja<\/strong>. Tek je primerna aktivnost v zmernih koli\u010dinah, vendar preve\u010d teka pove\u010da raven kortizola, kar <strong>negativno vpliva na imunost<\/strong>. Pogosto <strong>povi\u0161ane ravni kortizola<\/strong> vplivajo tudi na <strong>izgubo ma\u0161\u010dobe in mi\u0161i\u010dne mase<\/strong>. <span style=\"color: #ff6600;\">[4] [7] [8]<\/span> Menite, da je pretreniranost mit ali \u017eelite izvedeti ve\u010d o tem? Preberite na\u0161 \u010dlanek &#8211; <a title=\"Pretreniranost - dejstvo ali mit?\" href=\"https:\/\/gymbeam.si\/blog\/pretreniranost-dejstvo-ali-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">Pretreniranost &#8211; dejstvo ali mit?<\/span><\/strong><\/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 trening za kurjenje ma\u0161\u010dob\" width=\"843\" height=\"562\" title=\"Kardio trening za kurjenje ma\u0161\u010dob\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Te\u017eko je dolo\u010diti, kdaj je kardio vadbe preve\u010d, ker je vse odvisno od ve\u010d dejavnikov, kot so <strong>pogostost kardio treninga, intenzivnost<\/strong> ali <strong>trajanje<\/strong>. Primerna aktivnost za ljudi, ki \u017eelijo zmanj\u0161ati telesne ma\u0161\u010dobe in ohraniti mi\u0161i\u010dno mase, je lahko na primer <strong>hoja<\/strong>. <strong>30 &#8211; 90 minutni sprehod<\/strong> vam lahko pomaga pri kurjenju ma\u0161\u010dob, hkrati pa nima pomembnega vpliva na regeneracijo telesa. <span style=\"color: #ff6600;\">[4]<\/span>&nbsp; &nbsp;<\/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_Bodite_previdni_z_ogljikovimi_hidrati\"><\/span>5. Bodite previdni z ogljikovimi hidrati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Na pravilno zmanj\u0161anje ma\u0161\u010dobnih oblog in vzdr\u017eevanje mi\u0161i\u010dne mase vpliva <strong>dele\u017e ogljikovih hidratov<\/strong> v prehrani. <strong>Preveliki odmerki ogljikovih hidratov<\/strong> se bodo <strong>spremenili v ma\u0161\u010dobo<\/strong> in <strong>povzro\u010dili njeno zadr\u017eevanje v telesu<\/strong>, vendar pa po drugi strani tudi <strong>hitro zmanj\u0161anje<\/strong> vnosa ogljikovih hidratov <strong>ni najbolj\u0161a re\u0161itev<\/strong>. Prekomerno <strong>nizek vnos ogljikovih hidratov<\/strong> ni potreben <strong>za zmanj\u0161anje telesne te\u017ee<\/strong>, saj lahko to povzro\u010di <strong>neenakomerno vzdr\u017eevanje mi\u0161ic<\/strong> in <strong>zmanj\u0161anje zmogljivosti<\/strong> med vadbo. Raziskava iz leta 2003 je potrdila vpliv ogljikovih hidratov na zmanj\u0161anje ma\u0161\u010dobe in ohranjanje mi\u0161ic. Udele\u017eenke so sledile <strong>10-tedenskemu na\u010drtu<\/strong>, v katerem so zau\u017eile <strong>1.700 kalorij na dan<\/strong>. Razdeljene so bile v dve skupini. Prva je imela<strong> razmerje med ogljikovimi hidrati in beljakovinami 1,4:1<\/strong>, na primer <strong>125 g beljakovin in 171 g ogljikovih hidratov<\/strong>. Druga skupina je zau\u017eila <strong>3,5-krat ve\u010d ogljikovih hidratov kot beljakovin<\/strong> in tako pribli\u017eno <strong>437,5 g ogljikovih hidratov na 125 g beljakovin<\/strong>. Rezultati so pokazali, da je <strong>skupina z razmerjem 1,4:1 izgubila ve\u010d ma\u0161\u010dobe in hkrati manj mi\u0161i\u010dne mase<\/strong> kot skupina z razmerjem 3,5:1. <span style=\"color: #ff6600;\">[8]<\/span>&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u017deleni u\u010dinek lahko dose\u017eete tudi z uporabo <strong>manj zapletenega razmerja<\/strong>. <strong>Idealno razmerje med ogljikovimi hidrati in beljakovinami<\/strong> za <strong>ohranjanje mi\u0161i\u010dne mase in izgubo ma\u0161\u010dobe<\/strong> je <strong>2:1<\/strong>. Na primer, to razmerje predstavlja <strong>250 g ogljikovih hidratov<\/strong> za dnevni odmerek <strong>125 g beljakovin<\/strong>. V dolo\u010denih primerih je pomemben tudi <strong>\u010das vnosa ogljikovih hidratov<\/strong>, ki ve\u010dinoma velja za <strong>\u0161portnike<\/strong> in ljudi z zahtevnimi treningi, vendar na <strong>obi\u010dajno osebno<\/strong> <strong>nima velikega vpliva<\/strong>. Dolo\u010danje idealnega \u010dasa za podporo izgorevanju ma\u0161\u010dob je te\u017eko, ker so <strong>rezultati raziskav<\/strong> preve\u010d <strong>razli\u010dni<\/strong>. \u010cez dan je pomembno, da<strong> zjutraj zau\u017eijemo ogljikove hidrate<\/strong>, da dobimo <strong>energijo za vsakodnevne aktivnosti<\/strong> in tudi <strong>po treningu<\/strong> za <strong>ponovno preskrbo z energijo in hranilnimi snovmi<\/strong>. Najpomembnej\u0161i dejavnik je <strong>vir ogljikovih hidratov<\/strong>, zato raje u\u017eivajte <strong>kompleksne ogljikove hidrate<\/strong> <strong>z vsebnostjo vlaknin<\/strong>, kot je na primer ovsena ka\u0161a. <strong>Skupni vnos ogljikovih hidratov je pomembnej\u0161i<\/strong> od njihovega natan\u010dnega \u010dasovnega razporeda, razen \u010de se seveda pripravljate na tekmovanje. \u010ce ogljikove hidrate u\u017eivate zmerno, vam ni treba skrbeti za to\u010dno dolo\u010den \u010das u\u017eivanja. <span style=\"color: #ff6600;\">[8] [2] [14] <\/span>Ali razmi\u0161ljate o <strong>idealnem zajtrku<\/strong>, s pomo\u010djo katerega lahko za optimalno funkcioniranje dodate <strong>ogljikove hidrate in beljakovine<\/strong>? Ta zdrava kombinacija vklju\u010duje <a title=\"Instant ovsena ka\u0161a Instant Oats - GymBeam\" href=\"https:\/\/gymbeam.si\/instant-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">instant ovseno ka\u0161o<\/span><\/strong><\/a>, s katero lahko zau\u017eijete pribli\u017eno <strong>15 g beljakovin<\/strong> in <strong>53 g ogljikovih hidratov<\/strong>.<\/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\/melissa-belanger-7YLe87dcrm8-unsplash.jpg\" alt=\"Ogljikovi hidrati in huj\u0161anje\" width=\"843\" height=\"562\" title=\"Ogljikovi hidrati in huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ne_pozabite_na_aminokisline\"><\/span>6. Ne pozabite na aminokisline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Aminokisline z razvejano verigo <\/span><\/strong><span lang=\"SL\">so koristne za vzdr\u017eevanje mi\u0161i\u010dne mase in zmanj\u0161anje ma\u0161\u010dobe. <strong>BCAA<\/strong> je kratica, ki predstavlja <strong>tri esencialne aminokisline &#8211; levcin, izolevcin in valin<\/strong>, ki so osnovni <strong>gradniki mi\u0161ic<\/strong>. Sestavljajo pribli\u017eno <strong>tretjino mi\u0161i\u010dnih beljakovin<\/strong> in telo jih uporablja za <strong>obnovo<\/strong> in <strong>ponovno izgradnjo mi\u0161i\u010dnih vlaken<\/strong>. Kalori\u010dni primanjkljaj povzro\u010di, da telo prejme manj hranilnih snovi za <strong>ustrezno regeneracijo<\/strong>. Aminokisline <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">BCAA<\/span><\/a> lahko med tem procesom <strong>obnovijo tkivo<\/strong> in zahvaljujo\u010d temu <strong>spodbudijo sintezo beljakovin<\/strong> za <strong>regeneracijo mi\u0161ic<\/strong> po vadbi. Glede na rezultate raziskave, izvedene v letu 2017, je u\u017eivanje <strong>5,6 g BCAA<\/strong> pomembno vplivalo na <strong>sintezo beljakovin<\/strong>. Tisti udele\u017eenci, ki so po treningu z ute\u017emi u\u017eivali BCAA, so <strong>sintezo beljakovin pove\u010dali za 22%<\/strong>. Druge \u0161tudije iz let 2012 in 2014 so se osredoto\u010dile na spremembe v sintezi beljakovin pri ljudeh, ki so u\u017eivali <strong>sirotkine beljakovine z odmerkom BCAA<\/strong>. Rezultati so pokazali <strong>50% pove\u010danje sinteze beljakovin<\/strong>, kar ka\u017ee na to, da so aminokisline BCAA zelo pomembne, vendar so <strong>naju\u010dinkovitej\u0161e med u\u017eivanjem<\/strong> drugih <strong>aminokislin iz beljakovin<\/strong>. Druga prednost je njihova <strong>nizka kalori\u010dna vrednost<\/strong>, zato se vam ni treba bati, da se bo kalori\u010dna vrednost pove\u010dala zaradi u\u017eivanja aminokislin. Ena izmed \u0161tudij, ki je bila izvedena leta 2012, dokazuje njihov pomen za <strong>ohranjanje mi\u0161i\u010dne mase in mo\u010di<\/strong>. Rezultati te \u0161tudije ka\u017eejo na njihovo glavno korist pri <strong>zmanj\u0161anju<\/strong> <strong>bole\u010dine v mi\u0161icah<\/strong> in <strong>izbolj\u0161anju regeneracije<\/strong> mi\u0161i\u010dnih funkcij. <span style=\"color: #ff6600;\">[9] [10] [11]<\/span> <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/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=\"Aminokisline in huj\u0161anje\" width=\"843\" height=\"562\" title=\"Aminokisline in huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Svojih_misic_ne_boste_mogli_vzdrzevati_brez_treninga_z_utezmi\"><\/span>7. Svojih mi\u0161ic ne boste mogli vzdr\u017eevati brez treninga z ute\u017emi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u010ce va\u0161 cilj <strong>ni samo izgubiti ma\u0161\u010dobe<\/strong>, temve\u010d tudi <strong>ohraniti mi\u0161ice<\/strong>, bi morala biti tudi vadba z ute\u017emi del tega na\u010drta. Brez tega se boste morda <strong>znebili odve\u010dne ma\u0161\u010dobe<\/strong>, <strong>izgubili pa boste tudi mi\u0161i\u010dno maso<\/strong>, ki jo boste kasneje morali <strong>ponovno pridobiti<\/strong>. Znanstvena raziskava z univerze v Zahodni Virginiji je primerjala <strong>rezultate nizkokalori\u010dne diete<\/strong> in <strong>razli\u010dnih vrst treningov<\/strong>. Ena skupina je \u0161tirikrat tedensko izvajala <strong>kardio aktivnosti<\/strong>, kot so <strong>hoja, tek<\/strong> ali <strong>kolesarjenje<\/strong>. Naloga druge skupine je bila <strong>trikrat na teden vaditi z ute\u017emi<\/strong>, brez kardio treningov. Po treh mesecih so preverili rezultate in ugotovili, da so udele\u017eenci v obeh skupinah shuj\u0161ali. Skupina, ki se je osredoto\u010dila na <strong>kardio trening<\/strong>, je izgubila <strong>12 kg ma\u0161\u010dobe in 4,1 kg mi\u0161i\u010dne mase<\/strong>. Udele\u017eenci, ki so <strong>vadili z ute\u017emi<\/strong>, so zmanj\u0161ali svojo te\u017eo za <strong>14,5 kg ma\u0161\u010dobe<\/strong>, pri tem pa skoraj niso<strong> izgubili mi\u0161i\u010dne mase<\/strong>. <span style=\"color: #ff6600;\">[12]<\/span>&nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Druga podobna raziskava je prou\u010devala pomen <strong>treninga mo\u010di, kardio treninga in sprememb \u017eivljenjskega sloga<\/strong>. Udele\u017eenci so bili razdeljeni v <strong>tri skupine: trening mo\u010di + dieta, kardio trening + dieta in dieta brez treninga<\/strong>. Glede na rezultate, zbrane po <strong>8 tednih vadbe, so udele\u017eenci v vseh skupinah<\/strong> izgubili pribli\u017eno <strong>9 kg ma\u0161\u010dobe<\/strong>, v tem pogledu ni bilo bistvenih razlik. Vendar pa je v teh treh skupinah pri\u0161lo do <strong>razlike v izgubi mi\u0161i\u010dne mase<\/strong>. <strong>Skupina, ki se je izklju\u010dno dr\u017eala diete<\/strong> in <strong>tista s kardio treningom + dieto<\/strong> je izgubila <strong>dvakrat ve\u010d mi\u0161i\u010dne mase v primerjavi z<\/strong> udele\u017eenci, ki so bili del <strong>treninga mo\u010di<\/strong>. <span style=\"color: #ff6600;\">[12] [13]<\/span>&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\/DSC00139.jpg\" alt=\"trening in huj\u0161anje\" width=\"843\" height=\"562\" title=\"trening in huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce \u017ee huj\u0161ate in delate na tem, da se <strong>znebite odve\u010dne ma\u0161\u010dobe<\/strong>, bi bilo \u0161koda izgubiti te\u017eko <strong>pridobljene mi\u0161ice<\/strong>. Pomislite na <strong>ustrezen vnos beljakovin, aminokislin in teko\u010din<\/strong>, nadzirajte <strong>vnos ogljikovih hidratov<\/strong>, <strong>prilagodite pa tudi vrsto vadbe<\/strong>. Nasvetom v tem \u010dlanku ni te\u017eko slediti, vendar pa bodo <strong>mo\u010dno vplivali na va\u0161e rezultate<\/strong>. Upamo, da vas je ta \u010dlanek navdihnil in da ste obogatili svoje znanje o zmanj\u0161evanju ma\u0161\u010dobnih oblog. <strong>\u010ce vam je bil \u010dlanek v\u0161e\u010d in ga \u017eelite priporo\u010diti svojim prijateljem, ga lahko podprete tako, da ga v\u0161e\u010dkate in delite.<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<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 nasvetov za kurjenje telesne ma\u0161\u010dobe, ki vam bodo pomagali vzpostaviti primerno prehrano in trening, da boste shuj\u0161ali, ne da bi pri tem izgubili pridobljeno mi\u0161i\u010dno maso.<\/p>\n","protected":false},"author":25,"featured_media":79981,"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":[121],"tags":[6279,6483,6375,7443],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247972","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-beljakovine","9":"tag-dieeta","10":"tag-hujsanje","11":"tag-telesna-mascoba","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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