{"id":268023,"date":"2018-01-24T10:09:00","date_gmt":"2018-01-24T09:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=268023"},"modified":"2023-08-31T08:42:30","modified_gmt":"2023-08-31T06:42:30","slug":"valoban-lehetseges-a-zsirt-izmokka-alakitani","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/valoban-lehetseges-a-zsirt-izmokka-alakitani\/","title":{"rendered":"Val\u00f3ban lehets\u00e9ges a zs\u00edrt izmokk\u00e1 alak\u00edtani?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/valoban-lehetseges-a-zsirt-izmokka-alakitani\/#Miert_van_ez_igy\" title=\"Mi\u00e9rt van ez \u00edgy?\">Mi\u00e9rt van ez \u00edgy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/valoban-lehetseges-a-zsirt-izmokka-alakitani\/#A_kaloria_deficit_es_az_eronleti_edzes\" title=\"A kal\u00f3ria deficit \u00e9s az er\u0151nl\u00e9ti edz\u00e9s\">A kal\u00f3ria deficit \u00e9s az er\u0151nl\u00e9ti edz\u00e9s<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A zs\u00edr izmokk\u00e1 val\u00f3 \u00e1talakul\u00e1sa egy \u00faj elm\u00e9let, mely az ut\u00f3bbi id\u0151szakban egyre elterjedtebb a fitnesz m\u00e9di\u00e1ban, azonban <b>semmilyen magyar\u00e1zat sincs, hogy ez mik\u00e9nt realiz\u00e1lhat\u00f3<\/b>.<\/p>\n\n\n\n<p>Az <b>\u00e1ll\u00edt\u00e1s val\u00f3di forr\u00e1sa ismeretlen<\/b>, azonban az biztos, hogy ez a val\u00f3di <b>t\u00e9nyek hib\u00e1s magyar\u00e1zata<\/b>. Ne ker\u00fclgess\u00fck a forr\u00f3 k\u00e1s\u00e1t, hanem mondjuk meg \u0151szint\u00e9n! Az igazs\u00e1g az, hogy a zs\u00edrokat nem lehets\u00e9ges izomt\u00f6megg\u00e9 alak\u00edtani. T\u00e9nyleg nem! Megfelel\u0151 k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt azonban a <span style=\"color: #ff6600;\"><a title=\"zs\u00edr\u00e9get\u0151k\" href=\"https:\/\/gymbeam.hu\/zsiregetok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b>zs\u00edrt \u00e9getni<\/b><\/a><\/span> <b>tudjuk<\/b>, majd ennek k\u00f6vetkezt\u00e9ben <a title=\"feh\u00e9rj\u00e9k\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><span style=\"color: #ff6600;\">izomt\u00f6meget \u00e9p\u00edthet\u00fcnk<\/span><\/b><\/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\/iStock-871263900.jpg\" alt=\"Lehets\u00e9ges a zs\u00edrt izmokk\u00e1 alak\u00edtani?\" width=\"843\" height=\"562\" title=\"Lehets\u00e9ges a zs\u00edrt izmokk\u00e1 alak\u00edtani?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_van_ez_igy\"><\/span>Mi\u00e9rt van ez \u00edgy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A zs\u00edrok \u00e9s az izmok <b>teljesen elt\u00e9r\u0151 bioakt\u00edv vegy\u00fcletek<\/b>. A zs\u00edr trigliceridekb\u0151l \u00e1ll, az izom pedig miofibrill\u00e1kb\u00f3l \u00e1ll, melyek a zs\u00edrt\u00f3l elt\u00e9r\u0151en kisebb <b>kontraktilis feh\u00e9rje <\/b>egys\u00e9gekb\u0151l <i>(aktin \u00e9s miozin)<\/i> \u00e9s <b>nitrog\u00e9nb\u0151l <\/b><i>(az izom \u00f6sszeh\u00faz\u00f3d\u00e1sokn\u00e1l akt\u00edv)<\/i> \u00e1llnak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egyszer\u0171bben fogalmazva, a zs\u00edrok \u00e9s az <b>izmok nagyon k\u00fcl\u00f6nb\u00f6z\u0151 sz\u00f6vetek<\/b>, ez\u00e9rt nem k\u00e9pesek az egyik form\u00e1b\u00f3l a m\u00e1sikba \u00e1talakulni. A zs\u00edr izomzatt\u00e1 val\u00f3 \u00e1talakul\u00e1sa egy tov\u00e1bbi fontos k\u00e9rd\u00e9st hordoz mag\u00e1val: <b>Lehets\u00e9ges zs\u00edrt \u00e9getni \u00e9s egyidej\u0171leg izomzatot \u00e9p\u00edteni?<\/b><\/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\/iStock-617569618.jpg\" alt=\"Lehets\u00e9ges a zs\u00edrt izmokk\u00e1 alak\u00edtani?\" width=\"843\" height=\"562\" title=\"Lehets\u00e9ges a zs\u00edrt izmokk\u00e1 alak\u00edtani?\"\/><\/figure><\/div>\n\n\n\n<p>Az az ide\u00e1lis, ha vagy az egyikre, vagy a m\u00e1sikra \u00f6sszpontos\u00edtunk. Ez az\u00e9rt fontos, <b>mivel k\u00e9t ellent\u00e9tes folyamatr\u00f3l van sz\u00f3<\/b>. A zs\u00edr\u00e9get\u00e9s <b>katabolikus \u00e1llapotban<\/b> kal\u00f3riadeficitn\u00e9l el\u0151ny\u00f6s <i>(a bevittn\u00e9l nagyobb mennyis\u00e9g\u0171 kal\u00f3ria \u00e9get\u00e9se)<\/i>. Az izom\u00e9p\u00edt\u00e9s viszont <b>anabolikus \u00e1llapotban<\/b> az optim\u00e1lis, teh\u00e1t olyankor, amikor nagyobb mennyis\u00e9g\u0171 kal\u00f3ri\u00e1t visz\u00fcnk be <i>(f\u0151k\u00e9nt feh\u00e9rje form\u00e1j\u00e1ban)<\/i>, mint amennyit el\u00e9get\u00fcnk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen t\u00e9nyekre t\u00e1maszkodva <b>lehetetlennek t\u0171nik egyidej\u0171leg a zs\u00edr \u00e9get\u00e9se \u00e9s az izmok \u00e9p\u00edt\u00e9se<\/b>. A j\u00f3 h\u00edr azonban az, hogy ez el\u00e9rhet\u0151, de <b>nagy er\u0151fesz\u00edt\u00e9sre \u00e9s speci\u00e1lis k\u00f6r\u00fclm\u00e9nyekre van sz\u00fcks\u00e9g<\/b>. Teh\u00e1t meger\u0151ltet\u0151bb, mintha a k\u00e9t dolgot k\u00fcl\u00f6n vinn\u00e9nk v\u00e9gbe.<\/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=\"53248,64381,67330,67804\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_kaloria_deficit_es_az_eronleti_edzes\"><\/span>A kal\u00f3ria deficit \u00e9s az er\u0151nl\u00e9ti edz\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Gaining Muscle Mass in a Deficit vs. Bulking \" href=\"http:\/\/sci-fit.net\/2017\/bulking-deficit-gaining\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b>tudom\u00e1nyos kutat\u00e1sok<\/b><\/a><\/span> szerint az izmok \u00e9p\u00edt\u00e9se kal\u00f3ria deficittel a legegyszer\u0171bb, ha t\u00fals\u00falyos vagy \u00e9s nincs t\u00fal sok tapasztalatod az edz\u00e9s ter\u00e9n. Ez annak k\u00f6sz\u00f6nhet\u0151, hogy <b>t\u00f6bb a testzs\u00edr mennyis\u00e9ge<\/b> \u00e9s a test <b>t\u00f6bb energiaforr\u00e1ssal rendelkezik<\/b> (zs\u00edrral), teh\u00e1t <b>nem bontja le az izmok <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" aria-label=\"aminosavait (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminosavait<\/a><\/span><\/b>. A gyors eredm\u00e9nyek oka, hogy nem edzel rendszeresen \u00e9s a tested m\u00e9g nincs hozz\u00e1szokva a rendszeres mozg\u00e1shoz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez a folyamat a <b>zs\u00edr izomm\u00e1 alakul\u00e1s\u00e1nak ill\u00fazi\u00f3j\u00e1t keltheti<\/b>, de a val\u00f3s\u00e1g az, hogy az ember mozg\u00e1s k\u00f6zben <b>zs\u00edrt \u00e9get \u00e9s a hely\u00fck\u00f6n izmokat hoz l\u00e9tre<\/b>. Sokkal bonyolultabb a helyzet a sportol\u00f3kn\u00e1l, vagy a rendszeresen edz\u0151 emberekn\u00e9l, mivel n\u00e1luk <b>t\u00f6bb id\u0151re van sz\u00fcks\u00e9g ahhoz, hogy eredm\u00e9nyeket \u00e9rjenek el<\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legjobb strat\u00e9gi\u00e1nak az t\u0171nik, hogy ha az er\u0151nl\u00e9ti edz\u00e9seken k\u00edv\u00fcl odafigyel\u00fcnk a kal\u00f3riadeficit \u00e1llapot\u00e1ra is (250 \u2013 350 kcal), \u00e9s a napi <b><span style=\"color: #ff6600;\"><a title=\"feh\u00e9rje\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rjebevitel\u00fcnket<\/a><\/span> 1 kg tests\u00falyra 1,5 g k\u00f6r\u00fcl tartjuk.<\/b> Az edzett egy\u00e9neknek \u00e9s a sportol\u00f3knak enn\u00e9l nagyobb kal\u00f3ria deficitet kell el\u00e9rni\u00fck (kb. 200 kcal), valamint t\u00f6bb feh\u00e9rj\u00e9re van sz\u00fcks\u00e9g\u00fck, ez kb. <b>kilogrammonk\u00e9nt 2 g-ot<\/b> jelent.<\/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\/iStock-690272816.jpg\" alt=\"Mennyi feh\u00e9rj\u00e9t kellene fogyasztanunk?\" width=\"843\" height=\"562\" title=\"Mennyi feh\u00e9rj\u00e9t kellene fogyasztanunk?\"\/><\/figure><\/div>\n\n\n\n<p>Ezen a szinten a legfontosabb azonban a <b>rezisztencia edz\u00e9s<\/b>. N\u00e9lk\u00fcle ugyanis a kal\u00f3ria deficit, vagy felesleg <b>mellett sem alakul ki semmilyen izomzat<\/b>. N\u00e9mely sportol\u00f3k sz\u00e1m\u00e1ra el\u0151nyt jelenthetnek a <b>ciklikus sz\u00e9nhidr\u00e1tok<\/b>. Ez azt jelenti, hogy v\u00e1ltogatjuk a magas sz\u00e9nhidr\u00e1tos napokat az alacsony sz\u00e9nhidr\u00e1tosokkal, teh\u00e1t v\u00e1ltakoznak azok a napok, amikor felesleggel, \u00e9s amikor pedig hi\u00e1nnyal k\u00fczd\u00fcnk \u2013 ez \u0151riz meg minket <b>a legegyszer\u0171bben a di\u00e9t\u00e1s rendszerben<\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00edzunk abban, hogy ezzel a cikkel seg\u00edtett\u00fck <b>megc\u00e1folni azt a m\u00edtoszt, mely szerint a zs\u00edr izomm\u00e1 alakulhat \u00e1t<\/b>. Sajnos t\u00f6bb ilyen, \u00e9s ehhez hasonl\u00f3 m\u00edtosszal is tal\u00e1lkozhatunk a fitnesz iparban, ez\u00e9rt a <span style=\"color: #ff6600;\"><a title=\"Top 17 m\u00edtosz az \u00e9tkez\u00e9sr\u0151l 2017-ben\" href=\"https:\/\/gymbeam.hu\/blog\/top-17-mitosz-az-etkezesrol\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b>Top 17 m\u00edtosz az \u00e9tkez\u00e9sr\u0151l 2017-ben<\/b><\/a><\/span> c. cikk\u00fcnkben <b>\u00f6sszefoglaltuk a t\u00e1pl\u00e1lkoz\u00e1ssal kapcsolatos m\u00edtoszokat<\/b>. Kellemes olvas\u00e1st k\u00edv\u00e1nunk! Ha tetszett a cikk, ossz\u00e1tok meg v\u00e9lem\u00e9nyeteket \u00e9s <b>t\u00e1mogass\u00e1tok megoszt\u00e1ssal<\/b>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A zs\u00edr izmokk\u00e1 val\u00f3 \u00e1talakul\u00e1sa egy \u00faj elm\u00e9let, mely az ut\u00f3bbi id\u0151szakban egyre elterjedtebb a fitnesz m\u00e9di\u00e1ban, azonban semmilyen magyar\u00e1zat sincs, hogy ez mik\u00e9nt realiz\u00e1lhat\u00f3.<\/p>\n","protected":false},"author":25,"featured_media":150099,"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":[89],"tags":[7482,6372,7188,7440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-268023","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-edzes-hu","9":"tag-fogyas","10":"tag-izomtomeg-noveles","11":"tag-testzsir","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Val\u00f3ban lehets\u00e9ges a zs\u00edrt izmokk\u00e1 alak\u00edtani? 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