{"id":268031,"date":"2018-01-13T10:23:00","date_gmt":"2018-01-13T09:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=268031"},"modified":"2024-05-29T09:41:59","modified_gmt":"2024-05-29T07:41:59","slug":"pot-transforma-grasimea-in-muschi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/pot-transforma-grasimea-in-muschi\/","title":{"rendered":"Pot transforma gr\u0103simea \u00een mu\u0219chi?"},"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\/pot-transforma-grasimea-in-muschi\/#Care_este_motivul\" title=\"Care este motivul?\">Care este motivul?<\/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\/pot-transforma-grasimea-in-muschi\/#Deficitul_caloric_si_antrenamentele_de_forta\" title=\"Deficitul caloric \u0219i antrenamentele de for\u021b\u0103&nbsp;\">Deficitul caloric \u0219i antrenamentele de for\u021b\u0103&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Transformarea gr\u0103simii \u00een mu\u0219chi reprezint\u0103 un concept destul de des \u00eent\u00e2lnit pe re\u021belele de socializare din lumea fitness-ului,<strong> f\u0103r\u0103 prea multe explica\u021bii despre procesul \u00een sine.<\/strong><\/p>\n\n\n\n<p><strong>Originea acestui proces este necunoscut\u0103<\/strong>&nbsp;\u0219i cel mai probabil a fost folosit\u0103 ca \u0219i metafor\u0103 pentru a descrie termenul de \u201ea fi \u00een form\u0103\u201d, <strong>interpretat \u00eens\u0103 gre\u0219it<\/strong>. \u00cen orice caz, aceasta convingere a supravie\u021buit p\u00e2n\u0103 \u00een ziua de azi. \u0218i, ca sa v\u0103 d\u0103m r\u0103spunsul \u0219i s\u0103 nu v\u0103 mai \u021binem pe jar, NU. Nu pute\u021bi transforma gr\u0103simea \u00een mu\u0219chi. <strong>Dar pute\u021bi <a title=\"Arz\u0103toare de gr\u0103sime\" href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">arde gr\u0103simea<\/a><\/strong>&nbsp;\u0219i construi <a title=\"Proteine\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>masa muscular\u0103<\/strong><\/a>, \u00een circumstan\u021be potrivite.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-871263900.jpg\" alt=\"Pot transforma gr\u0103simea \u00een mu\u0219chi?\" style=\"width:843px;height:562px\" title=\"Pot transforma gr\u0103simea \u00een mu\u0219chi?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_motivul\"><\/span>Care este motivul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gr\u0103simea \u0219i musculatura sunt <strong>\u201ecompu\u0219i\u201d bioactivi total diferi\u021bi<\/strong> din punct de vedere fiziologic, gr\u0103simea fiind compus\u0103, \u00een mare parte, din trigliceride. Mu\u0219chii, pe de alt\u0103 parte, ca \u0219i structura, sunt alc\u0103tuiti din miofibrile, care la r\u00e2ndul lor con\u021bin unit\u0103\u021bi mai mici, denumite <strong>miofilamente contractile, de natur\u0103 proteic\u0103<\/strong> (actina \u0219i miozina) dar \u0219i <strong>nitrogen<\/strong> (utilzat \u00een contrac\u021bia muscular\u0103).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe scurt, gr\u0103simea \u0219i mu\u0219chiul sunt \u021besuturi total diferite \u0219i nu au capacitatea de a se transforma dintr-una \u00een alta. Dar, de multe ori, aceasta afirma\u021bie cum c\u0103 po\u021bi transforma gr\u0103simea \u00een mu\u0219chi aduce \u00een discutie o alt\u0103 \u00eentrebare important\u0103: este posibil s\u0103 sl\u0103besc \u0219i s\u0103 pun mas\u0103 muscular\u0103 \u00een acela\u0219i timp?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-617569618.jpg\" alt=\"Po\u021bi transforma gr\u0103sime \u00een mu\u0219chi?\" style=\"width:843px;height:562px\" title=\"Po\u021bi transforma gr\u0103sime \u00een mu\u0219chi?\"\/><\/figure>\n<\/div>\n\n\n<p>Ideal este s\u0103 ne concentr\u0103m ori pe una, ori pe cealalt\u0103, deoarece <strong>ele reprezint\u0103 procese total opuse<\/strong>. Pentru a arde gr\u0103sime, este avantajos <strong>s\u0103 fim \u00eentr-o stare catabolic\u0103<\/strong>, prin deficit caloric (m\u00e2nc\u0103m mai pu\u021bine calorii dec\u00e2t ardem), astfel organismul nostru are \u0219ansa de a folosi gr\u0103simea pe post de \u201ecombustibil\u201d. Construirea masei musculare este optimizat\u0103 atunci c\u00e2nd <strong>suntem \u00eentr-o stare anabolic\u0103<\/strong>, consum\u00e2nd mai multe calorii dec\u00e2t ardem, \u00een special proteine. Atunci c\u00e2nd ad\u0103ug\u0103m \u0219i antrenamente de for\u021b\u0103, corpul nostru \u00eencepe sinteza proteinelor \u00een mu\u0219chi, produc\u00e2nd astfel \u021besut muscular.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, <strong>pare imposibil ca organismul nostru s\u0103 activeze aceste 2 procese \u00een acela\u0219i timp<\/strong>. Din fericire, avem o veste bun\u0103: se poate, dar este <strong>un proces anevoios \u0219i presupune anumite condi\u021bii<\/strong>, fiind mai simplu s\u0103 le lu\u0103m pe r\u00e2nd.<\/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=\"Deficitul_caloric_si_antrenamentele_de_forta\"><\/span>Deficitul caloric \u0219i antrenamentele de for\u021b\u0103&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potrivit unui <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\">studiu<\/a> \u0219tiin\u021bific, pute\u021bi construi masa muscular\u0103 chiar \u0219i \u00een deficit caloric doar dac\u0103 sunte\u021bi supraponderal \u0219i nu v-a\u021bi antrenat niciodat\u0103. Acest lucru se bazeaz\u0103 pe urm\u0103toarea ipotez\u0103: <strong>cu c\u00e2t ave\u021bi mai mult\u0103 gr\u0103sime<\/strong>, cu at\u00e2t <strong>corpul dvs. are un \u201erezervor\u201d mai mare de energie<\/strong> \u0219i <strong>nu va apela la <a href=\"https:\/\/gymbeam.ro\/aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminoacizii<\/a> din mu\u0219chi<\/strong> iar faptul c\u0103 sunte\u021bi \u00eencep\u0103tor poate face ca rezultatele s\u0103 apar\u0103 mult mai repede dec\u00e2t v-a\u021bi a\u0219tepta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest scenariu s-ar putea s\u0103 creeze <strong>iluzia c\u0103 a\u021bi transformat gr\u0103simea \u00een mu\u0219chi<\/strong>, dar defapt, <strong>mai \u00eent\u00e2i a\u021bi ars gr\u0103sime, dup\u0103 care a\u021bi construit mas\u0103 muscular\u0103 \u00een locul ei<\/strong>. \u00cens\u0103, pentru un sportiv de performan\u021b\u0103 sau o persoan\u0103 care se antreneaz\u0103 de c\u00e2\u021biva ani, acest proces este aproape imposibil iar <strong>rezultatele apar foarte greu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cea mai bun\u0103 strategie pe care o pute\u021bi implementa, pe l\u00e2ng\u0103 antrenamentele de for\u021b\u0103, este s\u0103 ave\u021bi un deficit moderat (250-350kcal) de calorii \u0219i <strong>un aport de <a title=\"Proteine\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a> de cel pu\u021bin 1,5g\/kg\/corp\/zi.<\/strong> Pentru cei ce se antreneaz\u0103 de mai mult timp, este recomandat <strong>un aport de 2g\/kg\/corp\/zi <\/strong>de proteine&nbsp;\u0219i un deficit mai mic, de 200kcal.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-690272816.jpg\" alt=\"C\u00e2te grame de proteine ar trebui luate?\" style=\"width:843px;height:562px\" title=\"C\u00e2te grame de proteine ar trebui luate?\"\/><\/figure>\n<\/div>\n\n\n<p>Dar, \u00een final, cel mai important din toat\u0103 ecua\u021bia aceasta, <strong>r\u0103m\u00e2ne antrenamentul<\/strong>! Indiferent c\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi sau s\u0103 pune\u021bi mas\u0103 muscular\u0103, f\u0103r\u0103 un antrenament de for\u021b\u0103, mu\u0219chiul nu este stimulat s\u0103 creasc\u0103. De asemenea, <strong>ciclizarea carbohidra\u021bilor<\/strong>&nbsp;(zile de low-carb \u0219i high-carb) poate fi de mare ajutor, deoarece alterneaz\u0103 zilele de deficit caloric cu cele de surplus caloric \u0219i astfel, v\u0103 va fi mai u\u0219or <strong>s\u0103 \u201efi\u021bi la diet\u0103\u201d.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Credem cu t\u0103rie c\u0103 acest articol a reu\u0219it <strong>s\u0103 r\u0103stoarne mitul transform\u0103rii gr\u0103similor \u00een mu\u0219chi<\/strong>. Din p\u0103cate, asemenea mituri se reg\u0103sesc foarte des \u00een industria fitness-ului \u0219i de aceea, v-am preg\u0103tit articolul cu <strong><a href=\"https:\/\/gymbeam.ro\/blog\/top-17-mituri-despre-mancare-in-2017\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Top 17 mituri despre m\u00e2ncare din 2017<\/a><\/strong>, care se dore\u0219te a fi <strong>un centralizator al celor mai \u00eent\u00e2lnite mituri despre m\u00e2ncare<\/strong>. V\u0103 dorim lectur\u0103 pl\u0103cut\u0103! Dac\u0103 v-a pl\u0103cut articolul, <strong>v\u0103 rug\u0103m s\u0103-l distribui\u021bi<\/strong>.<\/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>Este posibil s\u0103 transforma\u021bi gr\u0103simea \u00een mu\u0219chi? Se pare c\u0103 acest concept este \u00eent\u00e2lnit din ce \u00een ce mai des, dar este real? Care este originea acestei afirma\u021bii? \u00cen acest articol, v\u0103 vom explica care este adev\u0103rul despre mitul transform\u0103rii gr\u0103simii \u00een mu\u0219chi.<\/p>\n","protected":false},"author":25,"featured_media":150101,"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":[7484,7190,7442,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-268031","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-antrenament","9":"tag-cresterea-masei-musculare","10":"tag-grasime-corporala","11":"tag-pierdere-in-greutate","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>Pot transforma gr\u0103simea \u00een mu\u0219chi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Este posibil s\u0103 transforma\u021bi gr\u0103simea \u00een mu\u0219chi? Se pare c\u0103 acest concept este \u00eent\u00e2lnit din ce \u00een ce mai des, dar este real? Care este originea acestei afirma\u021bii? \u00cen acest articol, v\u0103 vom explica care este adev\u0103rul despre mitul transform\u0103rii gr\u0103simii \u00een mu\u0219chi.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/pot-transforma-grasimea-in-muschi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pot transforma gr\u0103simea \u00een mu\u0219chi? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Este posibil s\u0103 transforma\u021bi gr\u0103simea \u00een mu\u0219chi? Se pare c\u0103 acest concept este \u00eent\u00e2lnit din ce \u00een ce mai des, dar este real? 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