{"id":268329,"date":"2021-06-23T15:42:00","date_gmt":"2021-06-23T13:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=268329"},"modified":"2024-06-01T21:43:01","modified_gmt":"2024-06-01T19:43:01","slug":"znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/","title":{"rendered":"Znebite se trebu\u0161ne ma\u0161\u010dobe in oblikujte telo z na\u0161im preprostim vodi\u010dem"},"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\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#Kako_izgubiti_tezo_okoli_trebuha_Samo_postopoma_spremenite_svoje_zivljenjske_navade_in_rezultati_vas_bodo_presenetili\" title=\"Kako izgubiti te\u017eo okoli trebuha? Samo postopoma spremenite svoje \u017eivljenjske navade in rezultati vas bodo presenetili\">Kako izgubiti te\u017eo okoli trebuha? Samo postopoma spremenite svoje \u017eivljenjske navade in rezultati vas bodo presenetili<\/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\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#1_Mascobe_ni_mogoce_izgubiti_samo_okoli_trebuha_stegen_ali_zadnjice\" title=\"1. Ma\u0161\u010dobe ni mogo\u010de izgubiti samo okoli trebuha, stegen ali zadnjice\">1. Ma\u0161\u010dobe ni mogo\u010de izgubiti samo okoli trebuha, stegen ali zadnjice<\/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\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#2_Zastavite_si_resnicne_in_obvladljive_cilje_treninga_in_prehrane\" title=\"2. Zastavite si resni\u010dne in obvladljive cilje treninga in prehrane\">2. Zastavite si resni\u010dne in obvladljive cilje treninga in prehrane<\/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\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#3_Izboljsajte_svojo_prehrano_in_razvijte_nacrt_zdrave_prehrane_za_hujsanje\" title=\"3. Izbolj\u0161ajte svojo prehrano in razvijte na\u010drt zdrave prehrane za huj\u0161anje\">3. Izbolj\u0161ajte svojo prehrano in razvijte na\u010drt zdrave prehrane za huj\u0161anje<\/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\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#4_Nastavite_si_energijski_vnos_za_hujsanje\" title=\"4. Nastavite si energijski vnos za huj\u0161anje\">4. Nastavite si energijski vnos za huj\u0161anje<\/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\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#5_Pricnite_s_treningom_za_moc\" title=\"5. Pri\u010dnite s treningom za mo\u010d\">5. Pri\u010dnite s treningom za mo\u010d<\/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\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#6_Zacnite_teci_plavati_kolesariti_ali_rolati\" title=\"6. Za\u010dnite te\u010di, plavati, kolesariti ali rolati\">6. Za\u010dnite te\u010di, plavati, kolesariti ali rolati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#7_Razvijte_svoj_nacrt_za_hujsanje\" title=\"7. Razvijte svoj na\u010drt za huj\u0161anje\">7. Razvijte svoj na\u010drt za huj\u0161anje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#8_Cez_dan_se_cim_vec_premikajte\" title=\"8. \u010cez dan se \u010dim ve\u010d premikajte\">8. \u010cez dan se \u010dim ve\u010d premikajte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#9_Naucite_se_spopadati_s_stresom\" title=\"9. Nau\u010dite se spopadati s stresom\">9. Nau\u010dite se spopadati s stresom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#10_Redno_pocivajte_in_se_sproscajte\" title=\"10. Redno po\u010divajte in se spro\u0161\u010dajte\">10. Redno po\u010divajte in se spro\u0161\u010dajte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#11_Ne_podcenjujte_moci_spanja\" title=\"11. Ne podcenjujte mo\u010di spanja\">11. Ne podcenjujte mo\u010di spanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#12_Spremljajte_ne_samo_tezo_ampak_tudi_druge_telesne_meritve\" title=\"12. Spremljajte ne samo te\u017eo, ampak tudi druge telesne meritve\">12. Spremljajte ne samo te\u017eo, ampak tudi druge telesne meritve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#13_Uporabite_topilce_mascob_in_druge_ustrezne_dodatke\" title=\"13. Uporabite topilce ma\u0161\u010dob in druge ustrezne dodatke\">13. Uporabite topilce ma\u0161\u010dob in druge ustrezne dodatke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Popolnoma izklesane trebu\u0161ne mi\u0161ice, kot jih poznamo z naslovnic revije Muscle and Fitness, so za mnoge simbol odli\u010dne fizi\u010dne kondicije in popolnega videza. <strong>Ni \u010dudno, da si skoraj vsak \u010dlovek \u017eeli vidne mi\u0161ice na trebuhu in je zanj pogosto pripravljen narediti skoraj vse<\/strong>. Pomembno je upo\u0161tevati, da so tekmovalci v fitnesu in bodybuildingu, po katerih si \u017eelimo popolno obliko, vlo\u017eili mesece trdega dela v fitnesu in v kuhinji. Popolna oblika z zelo nizkim odstotkom ma\u0161\u010dobe se obi\u010dajno ohrani le za \u010das tekmovanja. Vedo, da bi dolgoro\u010dno zahtevni treningi v kombinaciji s strogo prehrano lahko \u0161kodovali njihovemu zdravju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zvezde, katerih trebu\u0161ne mi\u0161ice ob\u010dudujemo po vsem svetu, so manekenke, natan\u010dneje angeli Victoria&#8217;s Secret. Kaj jih povezuje s bodybuilderji? <strong>Nizek odstotek ma\u0161\u010dobe v telesu, zaradi \u010desar so mi\u0161ice lepo vidne<\/strong>. Stroga dieta ima pri tem veliko vlogo tudi pri modelih, toda tega vam zagotovo ne bi priporo\u010dali. Namesto tega boste v tem \u010dlanku izvedeli u\u010dinkovite nasvete, kako uspe\u0161no izgubiti trebu\u0161no ma\u0161\u010dobo s pomo\u010djo prehrane, vadbe, spanja in drugih dejavnikov \u017eivljenjskega sloga. Nato jih lahko postopoma uporabljate v vsakdanjem \u017eivljenju in po korakih dose\u017eete lepe, \u010dvrste trebu\u0161ne mi\u0161ice.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1124x749.jpeg\" alt=\"Kako se znebiti trebu\u0161ne ma\u0161\u010dobe?\" class=\"wp-image-263434\" style=\"width:843px;height:562px\" title=\"Kako se znebiti trebu\u0161ne ma\u0161\u010dobe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izgubiti_tezo_okoli_trebuha_Samo_postopoma_spremenite_svoje_zivljenjske_navade_in_rezultati_vas_bodo_presenetili\"><\/span>Kako izgubiti te\u017eo okoli trebuha? Samo postopoma spremenite svoje \u017eivljenjske navade in rezultati vas bodo presenetili<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni vam treba \u010dez no\u010d spremeniti celo \u017eivljenje samo zato, ker \u017eelite vitkej\u0161i trebuh. Osredoto\u010dite se na majhne spremembe, razvijajte nove navade in vztrajajte z njimi. Potrebovali boste \u010das in potrpljenje, toda rezultati bodo zagotovo pri\u0161li.<\/p>\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=\"1_Mascobe_ni_mogoce_izgubiti_samo_okoli_trebuha_stegen_ali_zadnjice\"><\/span><strong>1. Ma\u0161\u010dobe ni mogo\u010de izgubiti samo okoli trebuha, stegen ali zadnjice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niste robot v \u010dlove\u0161kem telesu, ki bi ga lahko programirali tako, da ima vitka stegna, oblikovane boke ter vitek pas, razen \u010de ne \u017eelite zapraviti milijonov za plasti\u010dne operacije ali liposukcijo trebuha, kar pa vseeno ni dolgoro\u010dno. <strong>Za svoj videz se lahko najve\u010d zahvalimo svojim star\u0161em, saj po njih podedujemo genetske informacije<\/strong>. Za nekatere je to zmaga na loteriji, saj jim za imenitno postavo ni treba narediti skorajda ni\u010desar. Vsi poznamo tisto osebo, ki se samo sprehaja ob fitnesu in ima trebu\u0161ne mi\u0161ice, za katere so vsi ostali morali delati mesece ali leta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali to pomeni, da je vseeno, ali dneve pre\u017eivljate z lenarjenjem na kav\u010du ali ste aktivni? Zagotovo ne. <strong>Na sre\u010do lahko s svojim \u017eivljenjskim slogom vplivate na veliko stvari<\/strong>. Vseeno je, ali je va\u0161 cilj vitkej\u0161i trebuh, \u010dvrsta stegna ali napete roke. <strong>Vedno morate na splo\u0161no zmanj\u0161ati odstotek telesne ma\u0161\u010dobe &#8211; torej shuj\u0161ati<\/strong>. Ko huj\u0161ate, za\u010dne ma\u0161\u010doba izginjati iz celotnega telesa in te\u017eko sami preverite, ali je najprej zapustila iz trebuh, stegna ali zadnjico. Pri vseh je malo druga\u010de. Nekdo takoj shuj\u0161a, pri drugih pa ta del telesa ohrani odve\u010dno ma\u0161\u010dobo vse do konca huj\u0161anja. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, zakaj vaje za trebuh same po sebi niso u\u010dinkovite, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Trebu\u0161njaki in mali trebu\u0161njaki: Zakaj vam ne pomagajo izgubiti trebu\u0161ne ma\u0161\u010dobe?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"884\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1124x884.jpg\" alt=\"Izguba trebu\u0161ne ma\u0161\u010dobe\" class=\"wp-image-263544\" style=\"width:843px;height:663px\" title=\"Izguba trebu\u0161ne ma\u0161\u010dobe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1124x884.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-400x315.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1536x1208.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-2048x1610.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zastavite_si_resnicne_in_obvladljive_cilje_treninga_in_prehrane\"><\/span><strong>2. Zastavite si resni\u010dne in obvladljive cilje treninga in prehrane<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite svojim ciljem dodati six-packe do poletja, je to ambiciozno, vendar je bolje, da ste realisti\u010dni. Osredoto\u010dite svojo pozornost na postopek, ki vas bo s\u010dasoma pripeljal do va\u0161ega sanjskega cilja. <strong>Za\u010dnite z zapisovanjem dolo\u010denih ciljev in korakov, ki vam bodo pomagali dose\u010di sanjske trebu\u0161ne mi\u0161ice<\/strong>. Kako bi to lahko izgledalo? Recite si: v okviru treninga bom v ponedeljek, sredo in soboto treniral\/-a za mo\u010d, v torek in petek pa bom \u0161el\/-a na 30-minutni tek. Namesto sladkih pija\u010d bom spil\/-a samo \u010disto vodo in ve\u010derne \u010dips zamenjal s hrustljavo zelenjavo. Od vas je odvisno, kako boste to vklju\u010dili v svoje \u017eivljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razumemo, da je motivacija na za\u010detku na vrhuncu, vendar poskusite, da ne pregorite takoj in si vzamete \u010das. Nima smisla obra\u010dati svojega \u017eivljenja za 180 stopinj in \u010dez teden ali dva ali mesec ugotoviti, da tako ne morete nadaljevati. Izpolnjevanje urnika treningov katerega koli vrhunskega \u0161portnika s strogo prehrano v resni\u010dnem \u017eivljenju za preproste ljudi ni enostavno. <strong>Osredoto\u010dite se na majhne spremembe, ki jih postopoma vklju\u010dite v svoje vsakdanje \u017eivljenje. S\u010dasoma bodo postali velika sprememba, ki vas bo pripeljala do va\u0161ih ciljev<\/strong>. To naj ne bi bilo te\u017eko delo, u\u017eivajte!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d informacij o na\u010drtovanju ciljev in ohranjanju motivacije in to ne le za vadbo, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 nasvetov, kako ostati aktiven, motiviran in nikoli ne prenehati z vadbo doma.<\/a><\/strong><\/p>\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=\"3_Izboljsajte_svojo_prehrano_in_razvijte_nacrt_zdrave_prehrane_za_hujsanje\"><\/span><strong>3. Izbolj\u0161ajte svojo prehrano in razvijte na\u010drt zdrave prehrane za huj\u0161anje <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oglejte si svojo trenutno prehrano in pomislite, ali u\u017eivate zadostne koli\u010dine beljakovin, sadja, zelenjave in vlaknin. Ali imate v svoji prehrani pogosto nepotrebne kalori\u010dne bombe? Vsaj pet dni si zapisujte vse, kar ste pojedli in popili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poglejte si svojo prehrano in ocenite, ali delate nekatere napake, ki zavirajo va\u0161 napredek:<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-843x1124.jpeg\" alt=\"Dieta za huj\u0161anje v predelu trebuha\" class=\"wp-image-263473\" title=\"Dieta za huj\u0161anje v predelu trebuha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1.jpeg 1104w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>U\u017eivate malo beljakovin ali izbirate neprimerne vire<\/strong><\/li>\n<\/ul>\n\n\n\n<p>V \u0161portnem svetu se o beljakovinah govori veliko bolj kot o drugih hranilih. Pomembne so za ohranjanje in rast mi\u0161i\u010dne mase, pomagajo pa lahko tudi pri huj\u0161anju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Praviloma pomeni ve\u010d beljakovin v prehrani:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>skupni ni\u017eji dnevni vnos energije<\/strong>&nbsp;&#8211; beljakovine vas bodo po jedi vedno bolj nasitile,<\/li>\n\n\n\n<li><strong>zmanj\u0161an apetit<\/strong> &#8211; ne boste tako pogosto zahrepeneli po dodatnem prigrizku<\/li>\n\n\n\n<li><strong>za\u0161\u010dita mi\u0161i\u010dne mase pred kurjenjem kalorij med huj\u0161anjem,<\/strong><\/li>\n\n\n\n<li><strong>ve\u010dja izguba ma\u0161\u010dobe med zmanj\u0161evanjem telesne te\u017ee<\/strong><\/li>\n\n\n\n<li><strong>ve\u010dja poraba energije za prebavo hrane<\/strong> &#8211; beljakovine imajo ve\u010dji toplotni u\u010dinek na prebavo v primerjavi z ogljikovimi hidrati in ma\u0161\u010dobami. To pomeni, da na primer od 100 kcal, vzetih iz beljakovin, dejansko porabimo 70-80 kcal, odvisno od vrste beljakovin. <span style=\"color: #ff6600\">[2-3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za ve\u010dino aktivnih ljudi zado\u0161\u010da, \u010de je njihov vnos beljakovin v gramih pribli\u017eno 1,4 &#8211; 2-krat ve\u010dji od njihove telesne te\u017ee. <\/strong><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<p>Kje iskati beljakovine in kako jih imeti vedno dovolj v svoji prehrani? V vsak obrok vnesite beljakovine in izberite \u0161e posebej kakovostne vire. Sem spadajo na primer: meso (pusto meso &#8211; pi\u0161\u010dan\u010dje meso, puranje prsi), ribe (<a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuna<\/a>, <a aria-label=\"sardele (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardele<\/a>, losos), jajca, <a aria-label=\"beljakovine. (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine.<\/a><\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Te lahko zamenjamo z <a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" aria-label=\"rastlinskimi viri beljakovin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinskimi viri beljakovin<\/a> &#8211; tofujem, tempehom, \u010di\u010deriko, le\u010do, <a href=\"https:\/\/gymbeam.si\/bio-grahove-beljakovine-vanavita.html\" target=\"_blank\" aria-label=\"rastlinskimi beljakovinami. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinskimi beljakovinami.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kako se lahko ka\u017ee pomanjkanje beljakovin, si preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 opozorilnih znakov, da ne u\u017eivate dovolj beljalkovin.<\/a><\/strong><\/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\">\n<li><strong>Pojeste preve\u010d sladkih ali slanih prigrizkov<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Sladki in slani prigrizki vsebujejo velike koli\u010dine enostavnih sladkorjev, ma\u0161\u010dob, soli in kalorij tudi v majhnih koli\u010dinah. Hkrati imajo v ve\u010dini primerov <strong>malo beljakovin in vlaknin<\/strong>. Prav tako vas ne ravno nasitijo, zato nenehno posegate po naslednjem \u010dipsu, dokler vre\u010dke ne zmanjka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na splo\u0161no lahko to privede do \u010dezmernega vnosa kalorij, pove\u010danja telesne te\u017ee in\/ali neuspe\u0161nega huj\u0161anja. Poskusite zmanj\u0161ati zau\u017eito koli\u010dino tovstne hrane ali jih vsaj nadomestiti z bolj zdravimi alternativami, ki vsebujejo ve\u010d beljakovin, vlaknin in manj ma\u0161\u010dob. Poskusite z <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"beljakovinskimi plo\u0161\u010dicami (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinskimi plo\u0161\u010dicami<\/a>, <a href=\"https:\/\/gymbeam.si\/beljakovinski-cips-gymbeam.html\" target=\"_blank\" aria-label=\"\u010dipsom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dipsom<\/a> ali <a href=\"https:\/\/gymbeam.si\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\"\u010dokolado. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokolado.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>.<\/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=\"36304,95077,101299\" ><\/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<ul class=\"wp-block-list\">\n<li><strong>Pijete kalorije<\/strong><\/li>\n<\/ul>\n\n\n\n<p>En liter pomaran\u010dnega soka vsebuje pribli\u017eno 460 kalorij, 1 liter piva pa do 500 kalorij. Za primerjavo ima liter vode iz pipe 0 kalorij. Vsekakor se spla\u010da piti vodo! <strong><a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\"Aromatizirane pija\u010de (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Aromatizirane pija\u010de<\/a> ali alkohol lahko zlahka pove\u010dajo dnevni vnos energije, kar lahko odlo\u010di o tem, ali shuj\u0161ate, se zredite ali ohranite te\u017eo<\/strong>. Poleg tega pivo pogosto vodi v hrepenenje po slani hrani. Na ta na\u010din lahko povzro\u010di dobrih nekaj sto dodatnih kalorij na ve\u010der. V idealnem primeru poskusite preiti na nesladkane pija\u010de (voda, \u010daji) ali jih vsaj nadomestiti z nekalori\u010dnimi alternativami, ki namesto sladkorja uporabljajo sladila. \u010ce ne marate sladke vode, jo poskusite osve\u017eiti s sve\u017eo meto, limono ali celo <a href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\" target=\"_blank\" aria-label=\"aminokislinami BCAA.  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokislinami BCAA. <\/a><span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jeste premalo vlaknin<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Ali jeste malo zelenjave, sadja, stro\u010dnic, polnozrnatega kruha ali ovsene ka\u0161e? Torej je mo\u017eno, da imate malo vlaknin. Te spodbujajo zdravo prebavo in pove\u010dujejo ob\u010dutek sitosti po obroku.<strong> Z ve\u010djim vnosom vlaknin se boste po\u010dutili prijetno siti, tudi \u010de ste vnesli manj kalorij kot obi\u010dajno<\/strong>. Tako boste morda la\u017eje shuj\u0161ali. Koli\u010dino v svoji prehrani pove\u010dujte postopoma. Poskusite vsak dan pojesti 400g ali 5 porcij zelenjave in sadja, ve\u010dkrat na teden u\u017eivajte stro\u010dnice (humus, juha, <a href=\"https:\/\/gymbeam.si\/bio-beljakovinske-testenine-fusilli-vanavita.html\" target=\"_blank\" aria-label=\"testenine iz stro\u010dnic (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testenine iz stro\u010dnic<\/a>), za zajtrk poskusite ovsene kosmi\u010de ali musli z jogurtom in si privo\u0161\u010dite predvsem polnozrnate pekovske izdelke in priloge (npr. <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\"kvinoja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>, <a href=\"https:\/\/gymbeam.si\/riz\" target=\"_blank\" aria-label=\"ri\u017e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017e<\/a>). [7]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"922\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1124x922.jpg\" alt=\"Kako pove\u010dati vnos vlaknin? \" class=\"wp-image-263511\" style=\"width:843px;height:692px\" title=\"Kako pove\u010dati vnos vlaknin? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1124x922.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-400x328.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1536x1259.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-2048x1679.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pogosto jeste v restavracijah ali naro\u010dite dostavo hrane<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Nekateri obroki v restavracijah bi verjetno prestali preizkus <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"zdrave prehrane, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrave prehrane,<\/a> a kljub temu je prehranjevanje v smislu izgube te\u017ee tvegano. <strong>Ni vam treba jesti najve\u010djega naro\u010dila hitre hrane, da si zapletete pot do za\u017eelenih trebu\u0161nih mi\u0161ic<\/strong>. Nedol\u017ena zelenjavna solata z obilno dozo oljnega ali majoneznega preliva je ve\u010d kot dovolj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi redni meniji v restavracijah so v nekaterih primerih lahko prava kalori\u010dna bomba, ki va\u0161 dnevni vnos energije obrne na glavo. <strong>Ni se treba takoj odre\u010di restavracijskim obrokom, ampak poskusite ve\u010d razmi\u0161ljati o izbiri primerne jedi ali v idealnem primeru pripravite obroke doma in jih zamrznite<\/strong>. Tako boste imeli nadzor nad koli\u010dino in vrsto uporabljenih sestavin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko jeste, ne pozabite, da se ni dobro prenajedati, tudi \u010de imate skrbno pripravljen zdrav obrok. Za bolj\u0161i nadzor nad velikostjo porcij poskusite uporabiti manj\u0161i kro\u017enik in jejte po\u010dasi. Po koncu obroka bi se morali po\u010dutiti pribli\u017eno 80% siti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nadzirajte velikost porcij beljakovin, ogljikovih hidratov in ma\u0161\u010dob ter se navdihnite za zdravo prehrano<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2021\/06\/visual_en-2-1124x1049.png\" alt=\"Zdrava prehrana in huj\u0161anje\" class=\"wp-image-269695\" title=\"Zdrava prehrana in huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/visual_en-2-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/visual_en-2-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/visual_en-2-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/visual_en-2.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Slika iz food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nastavite_si_energijski_vnos_za_hujsanje\"><\/span><strong>4. Nastavite si energijski vnos za huj\u0161anje<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste \u017ee uspeli narediti nekaj prilagoditev v skladu s prej\u0161njo to\u010dko, je verjetno, da ste zmanj\u0161ali vnos energije in tega sploh ne veste. To vedno odlo\u010da, ali boste pri huj\u0161anju uspe\u0161ni ali ne. <strong>Va\u0161 trenutni vnos energije so kalorije, ki jih vnesete s svojo prehrano, pija\u010dami in prehranskimi dodatki. <\/strong>\u010ce \u017eelite shuj\u0161ati, mora biti ta vnos ni\u017eji od va\u0161e porabe energije, kar vklju\u010duje bazalni metabolizem, dnevno vadbo, \u0161portne aktivnosti in toplotni u\u010dinek hrane. Posledi\u010dno je treba priti v kalori\u010dni (energijski) primanjkljaj, ki je klju\u010dnega pomena za zmanj\u0161anje nivoja ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni se vam potrebno stresirati in ukvarjati s te\u017eko matematiko. Koliko kalorij morate pojesti, da dose\u017eete energetski primanjkljaj, lahko enostavno izra\u010dunate s pomo\u010djo kalkulatorja v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-piscancje-prsi-s-pire-krompirjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Preprost vodi\u010d za \u0161tetje kalorij in dosego va\u0161ih ciljev<\/strong><\/a>.<\/p>\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=\"5_Pricnite_s_treningom_za_moc\"><\/span><strong>5. Pri\u010dnite s treningom za mo\u010d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste pri\u010dakovali, da bo nekaj sto trebu\u0161njakov dovolj za izgubo te\u017ee v trebuhu, vas moramo razo\u010darati. Trebu\u0161ne mi\u0161ice je treba za svojo rast obremeniti tako kot vse druge mi\u0161ice, vendar ne morete zgolj ve\u010dkrat ponavljati iste vaje in pri\u010dakovati dobre rezultate. <strong>Bolje, da stavite na <a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" target=\"_blank\" aria-label=\"celovit re\u017eim treninga mo\u010di, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">celovit re\u017eim treninga mo\u010di,<\/a> s katerim boste okrepili celo telo in dodali trening trebu\u0161nih mi\u0161ic 2-3 krat na teden.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na treningu se prepri\u010dajte, da imate vaje z ve\u010d sklopi, na primer <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" aria-label=\"po\u010depe, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u010depe,<\/a> deadlift ali dvigovanje na drogu, kjer hkrati vklju\u010dite ve\u010d mi\u0161ic. \u010ce te vaje opravljate pravilno, aktivirate tudi <strong>jedro telesa<\/strong>, kamor spadajo tudi trebu\u0161ne mi\u0161ice. Te vaje so fizi\u010dno zahtevne in vklju\u010dujejo velike mi\u0161ice. Tako boste pokurili ve\u010d kalorij kot recimo pri dvigovanju za biceps.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trening mo\u010di ima tudi prednost, da pomaga pospe\u0161iti metabolizem, ki nato nekaj ur (do 48) po zaklju\u010dku vadbe poteka z vi\u0161jo hitrostjo<\/strong>. Po te\u017ekem treningu ne samo, da se morajo va\u0161e mi\u0161ice regenerirati in obnoviti svoje iz\u010drpane zaloge energije, ampak imajo tudi ve\u010dje potrebe po energiji. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1124x749.jpg\" alt=\"Trening za mo\u010d in izguba trebu\u0161ne te\u017ee\" class=\"wp-image-263558\" style=\"width:843px;height:562px\" title=\"Trening za mo\u010d in izguba trebu\u0161ne te\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zacnite_teci_plavati_kolesariti_ali_rolati\"><\/span><strong>6. Za\u010dnite te\u010di, plavati, kolesariti ali rolati<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017de smo omenili, da \u010de \u017eelite imeti vidne trebu\u0161ne mi\u0161ice, morate shuj\u0161ati in biti v primanjkljaju energije. To dose\u017eemo s kalori\u010dnim primanjkljajem &#8211; to pomeni, da zau\u017eijete manj kalorij, kot jih porabite. Pri tem vam lahko pomaga kakr\u0161en koli trening vzdr\u017eljivosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ni vam treba te\u010di maratonov<\/strong> ali cele ure pre\u017eiveti na kolesu. Izberite aktivnost, v kateri u\u017eivate, in \u010das treninga postopoma pove\u010dujte. Poleg <a href=\"http:\/\/ko-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocniko\" target=\"_blank\" aria-label=\"teka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teka<\/a> in kolesarjenja so med priljubljenimi oblikami vzdr\u017eljivostnih kardio dejavnosti tudi rolanje, plavanje, ples ali hitra hoja. \u010ce ne u\u017eivate v dolgotrajnej\u0161ih vzdr\u017eljivostnih aktivnostih in \u017eelite prihraniti malo \u010dasa, poskusite s <a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" aria-label=\"HIIT. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>HIIT<\/strong>.<\/a> <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda ste nekje \u017ee sli\u0161ali, da morate za huj\u0161anje spremljati sr\u010dni utrip, da boste v obmo\u010dju izgorevanja ma\u0161\u010dob. Na sre\u010do vam tega res ni treba storiti. \u010ce vas ta tema zanima, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/je-med-treningom-res-pomembno-spremljati-srcni-utrip\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je med treningom res pomembno spremljati sr\u010dni utrip?<\/strong><\/a><\/p>\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=\"7_Razvijte_svoj_nacrt_za_hujsanje\"><\/span><strong>7. Razvijte svoj na\u010drt za huj\u0161anje <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot se obi\u010dajno re\u010de &#8211; 100 ljudi, 100 \u010dudi (100 okusov), torej bi lahko imeli 100 na\u010drtov treninga za 100 ljudi. <strong>Vsak bi moral imeti svojega, ki je prilagojen njegovim ciljem, dnevnemu urniku, fizi\u010dni kondiciji itd<\/strong>. Na\u010drt vadbe lahko raz\u010dlenite na en teden ali mesec in ga po potrebi spremenite. Najprej vsak dan zapi\u0161ite vrste treningov in ne pozabite se tudi sprostiti. Nato ste lahko natan\u010dnej\u0161i in raz\u010dlenite posamezne vaje, izbrano obremenitev, \u010das po\u010ditka, \u0161tetje serij in ponovitev. <strong>Pred treningom se vedno dobro ogrejte (tek na tekalni stezi, hitra hoja), nato premikajte celo telo z dinami\u010dnim raztezanjem in vklju\u010dite ohlajanje in stati\u010dno raztezanje na koncu glavnega treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dan<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Trening<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Primeri vaj med tednom<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ponedeljek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening za mo\u010d za celo telo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010depi z veliko ute\u017ejo, romunski deadlift z eno roko, bench press z veliko ute\u017ejo nad glavo, <a href=\"https:\/\/gymbeam.si\/viseci-sistem-ab-straps-gymbeam.html\" target=\"_blank\" aria-label=\"dvigovanje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dvigovanje<\/a> na drogu, vaje za boke s z <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebell-om (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell-om<\/a>, V-trebu\u0161njaki za trebu\u0161ne mi\u0161ice<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Torek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pojdite na 45-minutno rolanje<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sreda<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sprostitev (hoja)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u010cetrtek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening za mo\u010d za celo telo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Deadlift z veliko ute\u017ejo, izpadni korak z kettlebell-om, kettlebell swings, sklece, <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\"dumbbell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbell<\/a> flies, podalj\u0161ek tricepsa, trebu\u0161njaki na veliki \u017eogi, stranski plank s <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" target=\"_blank\" aria-label=\"TRX-om (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">TRX-om<\/a>, trebu\u0161njaki<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Petek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">40 minut plavanja prostega sloga<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sobota<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sprostitev (hoja)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nedelja<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">HIIT<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>30-sekundna pavza, 30-sekundna vaja<\/strong>: plank, poskoki, skok s TRX, <a href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" aria-label=\"boksni (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">boksni<\/a> skoki, sede\u010di obrati z <a href=\"https:\/\/gymbeam.si\/medicinska-zoga-gymbeam-51160.html\" target=\"_blank\" aria-label=\"medicinsko \u017eogo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinsko \u017eogo<\/a>, skoki s kolebnico<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>V svoj urnik vadbe lahko dodate u\u010dinkovite vaje za trebu\u0161ne mi\u0161ice iz na\u0161ega videa<\/strong><\/h3>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home Workout \ud83d\udcaa Vaje za \u010dvrst trebuh l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/MGkV1zjNCR4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Cez_dan_se_cim_vec_premikajte\"><\/span><strong>8. \u010cez dan se \u010dim ve\u010d premikajte<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Telesna aktivnost ima veliko vlogo pri huj\u0161anju, vendar vam ni treba vse mo\u010di usmeriti v \u0161port. Va\u0161e telo porabi energijo, ki jo dobite s hrano, za ohranjanje bistvenih vitalnih funkcij, kot je dihanje, <strong>drugi najve\u010dji porabnik kalorij pa so <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" aria-label=\"obi\u010dajne dejavnosti, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obi\u010dajne dejavnosti<\/strong>,<\/a> ki jih opravljate \u010dez dan. To vklju\u010duje hojo v slu\u017ebo, obe\u0161anje perila ali &#8220;smejalna&#8221; zabava s prijateljem.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-749x1124.jpg\" alt=\"Kaj vpliva na na\u0161o porabo energije?\" class=\"wp-image-263579\" title=\"Kaj vpliva na na\u0161o porabo energije?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Skupna poraba energije \u010dez dan je vsota kalorij, ki so potrebne za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>bazalni metabolizem<\/strong> &#8211; energija, ki jo na\u0161e telo potrebuje za vzdr\u017eevanje bistvenih vitalnih funkcij, kot sta dihanje ali sr\u010dna aktivnost med spanjem ali globokim po\u010ditkom,<\/li>\n\n\n\n<li><strong>metabolizem v mirovanju<\/strong> &#8211; energija, potrebna za ohranjanje bistvenih vitalnih funkcij v mirovanju brez dodatnih aktivnosti, predstavlja 60-75% porabe,<\/li>\n\n\n\n<li><strong>toplotni u\u010dinek prehrane<\/strong> &#8211; energija, potrebna za prebavo hrane, predstavlja pribli\u017eno 10% porabe,<\/li>\n\n\n\n<li><strong>toplotni u\u010dinek vsakodnevnih dejavnosti<\/strong> &#8211; predstavlja energijo, ki je potrebna za ne\u0161portne dejavnosti, kot so hoja na delo, priprava hrane ali umivanje zob, in predstavlja pribli\u017eno 15% porabe,<\/li>\n\n\n\n<li>toplotni u\u010dinek aktivnosti &#8211; energija, porabljena med namerno telesno aktivnostjo, kot so treningi, tekmovanja, in predstavlja pribli\u017eno 5% porabe. <span style=\"color: #ff6600\">[10\u201312]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega, da skrbno pripravite na\u010drt treninga, razmislite tudi o tem, kako pove\u010dati porabo energije \u010dez dan. Poskusite ve\u010d hoditi, partnerja popeljite na romanti\u010den sprehod, namesto da bi sedeli v kinu, ali pa se na delo odpravite s kolesom namesto z avtom. Kadar koli imate na voljo dvigalo in teko\u010de stopnice, uberite obi\u010dajne stopnice. <strong>Na primer, \u010de se 65-kilogramska \u017eenska odlo\u010di, da bo namesto dvigala vedno uporabljala stopnice, in bo hitro hodila, bo dnevno pridobila 20 minut ne\u0161portne aktivnosti, zato bo porabila dodatnih 200 kalorij<\/strong>. To je 1400 kcal na teden, v enem mesecu pa lahko izgubi ve\u010d kot 600 g ma\u0161\u010dobe. In to samo zato, ker je nehala uporabljati dvigalo. Ko svoji prehrani dodate rahlo prilagoditev in najdete \u010das za redne \u0161portne aktivnosti, boste opazili \u0161e pomembnej\u0161e rezultate.<span style=\"color: #ff6600\"> [13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Naucite_se_spopadati_s_stresom\"><\/span><strong>9. Nau\u010dite se spopadati s stresom<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne morete nadaljevati z delom, vse okrog vas propada, nimate \u010dasa za vadbo in ste svojo te\u017eo skrili pod preprogo, da vam slu\u010dajno ne bo na poti. V\u010dasih imamo na kro\u017enikih manj, v\u010dasih ve\u010d, to je naravno. <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\"Stres (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stres<\/a> nas lahko uni\u010duje od znotraj, zato se je pomembno nau\u010diti, kako se z njim spoprijeti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preizkusite nekaj preizku\u0161enih tehnik, kot je prikazano spodaj:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>vklju\u010dite dihalne vaje<\/strong> &#8211; globok vdih in izdih,<\/li>\n\n\n\n<li><strong>odpravite se ven,&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>pi\u0161ite dnevnik,&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>osredoto\u010dajte se zgolj na stvari, na katere imate vpliv,<\/strong><\/li>\n\n\n\n<li><strong>privo\u0161\u010dite si masa\u017eo oz. katero koli drugo obliko sprostitve, <\/strong><\/li>\n\n\n\n<li><strong>pojdite na kavo s prijateljem,<\/strong><\/li>\n\n\n\n<li><strong>poskusite z meditacijo<\/strong> &#8211; npr. s vklju\u010devanjem \u010duje\u010dnosti,<\/li>\n\n\n\n<li><strong>poslu\u0161ajte spro\u0161\u010dujo\u010do glasbo,<\/strong><\/li>\n\n\n\n<li><strong>savna, <a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\"kaljenje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kaljenje<\/a> ali vro\u010da kopel so tudi lahko zelo koristni,<\/strong><\/li>\n\n\n\n<li><strong>ali pa telovadite, kakor \u017eelite &#8211; joga, trening za mo\u010d. <\/strong><span style=\"color: #ff6600\">[14]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1124x749.jpg\" alt=\"Kako zmanj\u0161ati stres?\" class=\"wp-image-263593\" style=\"width:843px;height:562px\" title=\"Kako zmanj\u0161ati stres?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Redno_pocivajte_in_se_sproscajte\"><\/span><strong>10. Redno po\u010divajte in se spro\u0161\u010dajte<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni se vam potrebno zlekniti v kav\u010d ob gledanju televizije, ampak na\u010drtujte vsaj 1-2 dni na teden brez te\u017ekih treningov. Vklju\u010dite nekaj dejavnosti, za katere veste, da vas spro\u0161\u010dajo. Za nekatere je to sprehod, hitra hoja ali po\u010dasen tek. <strong>Po\u010ditek je pomemben del celotnega truda<\/strong>. To je \u010das, v katerem se va\u0161e telo po treningu napolni z energijo (zaloge ogljikovih hidratov glikogena) in teko\u010dino. Tudi mi\u0161ice potrebujejo \u010das za regeneracijo, da se spopadejo s \u0161e ve\u010djo obremenitvijo kot prej\u0161nji\u010d. <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\"Regeneracijo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Regeneracijo<\/a> lahko podprete tudi z u\u010dinkovitimi masa\u017enimi pripomo\u010dki, kot sta <a href=\"https:\/\/gymbeam.si\/vibracijski-vadbeni-valj-v-roll-gymbeam.html\" target=\"_blank\" aria-label=\"masa\u017eni valj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eni valj<\/a> ali <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"pi\u0161tola. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0161tola.<\/a> <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Ne_podcenjujte_moci_spanja\"><\/span><strong>11. Ne podcenjujte mo\u010di spanja<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate popolnoma prilagojeno vadbo in prehrano, vendar telesu ne omogo\u010dite dovolj po\u010ditka in spanja, rezultati verjetno ne bodo tak\u0161ni, kot ste pri\u010dakovali. To je posledica ve\u010d dejavnikov. <strong>Nezadostno spanje lahko vpliva na raven hormonov<\/strong>, na primer (\u2191 grelin oz. hormon lakote, \u2193leptin &#8211; hormon sitosti), zaradi \u010desar boste lahko bolj la\u010dni in izberali manj primerne vrste hrane. Splo\u0161no je znano, da je pomanjkanje spanja povezano s pogostej\u0161im neuspehom pri huj\u0161anju. Spanje je pomembno tudi za ohranjanje mi\u0161i\u010dne mase med huj\u0161anjem. Poleg tega lahko pride do nizke ravni testosterona, \u010de je spanec prekratek ali premalo kakovosten. <strong>Iz teh razlogov poskusite podpreti svoja celotna prizadevanja s 7-9 urami spanja.<\/strong> <span style=\"color: #ff6600\">[16-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spanje lahko vpliva ne samo na izgubo te\u017ee, temve\u010d tudi na telesno zmogljivost in druge pomembne vidike \u017eivljenja. Ve\u010d o pomenu spanja si lahko preberete v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj se zgodi s telesom, ko ne spite dovolj?<\/a><\/p>\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=\"12_Spremljajte_ne_samo_tezo_ampak_tudi_druge_telesne_meritve\"><\/span><strong>12. Spremljajte ne samo te\u017eo, ampak tudi druge telesne meritve<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opazovanje napredka \u0161e ne pomeni, da boste vsako jutro stopili na tehtnico z zadr\u017eanim dihom. <strong>Na za\u010detku svojih prizadevanj raje izmerite svoje telesne mere &#8211; pas, boke, zadnjico in celo roke in stegna<\/strong>. Na\u010drtujte nadaljnje meritve enkrat na 2 tedna, da ohranite smer, motivacijo in pridobite povratne informacije o svojih naporih. \u010ce \u017eelite to narediti, se enkrat mese\u010dno stehtajte ali pojdite na InBody, ki bo izmeril tudi koli\u010dino mi\u0161ic in ma\u0161\u010dob. Prav tako lahko posnamete fotografije svojega napredka in jih med seboj primerjate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjetno boste na njih opazili spremembe, ki jih sami sploh niste. <strong>Za merjenje napredka je pomembno tehtanje in merjenje pod enakimi ali vsaj podobnimi pogoji<\/strong>. To pomeni, da se merite ob istem \u010dasu dneva, v podobnih obla\u010dilih in upo\u0161tevajte, ali ste \u017ee prej jedli ali uporabljali strani\u0161\u010de. Pri \u017eenskah se upo\u0161tevajo tudi teko\u010de faze menstrualnega ciklusa. Vse to ima svoj na\u010din vpliva na te\u017eo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1124x749.jpg\" alt=\"Dodatki za izgorevanje ma\u0161\u010dob\" class=\"wp-image-263608\" style=\"width:843px;height:562px\" title=\"Dodatki za izgorevanje ma\u0161\u010dob\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Uporabite_topilce_mascob_in_druge_ustrezne_dodatke\"><\/span><strong>13. Uporabite topilce ma\u0161\u010dob in druge ustrezne dodatke<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste razmi\u0161ljali, kako narediti svoja prizadevanja \u0161e bolj u\u010dinkovita, razmislite o vklju\u010ditvi prehranskih dopolnil za spodbujanje huj\u0161anja. Pred treningom izkoristite u\u010dinkovit <a href=\"https:\/\/gymbeam.si\/pre-workout-stimulant-thor-gymbeam.html\" target=\"_blank\" aria-label=\"predvadbeni stimulans (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbeni stimulans<\/a>, ki vam bo omogo\u010dil bolj\u0161i izkoristek in porabo ve\u010d kalorij. Tudi <a href=\"https:\/\/gymbeam.si\/fat-burner-nero-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topilci ma\u0161\u010dob<\/a>, ki vsebujejo aktivne snovi za kar najve\u010djo podporo pri izgubi te\u017ee, dokazano delujejo. Odli\u010dna izbira so lahko tudi dodatki, posebej zasnovani za <a href=\"https:\/\/gymbeam.si\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\"zmanj\u0161anje apetita. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zmanj\u0161anje apetita.<\/a> Za ve\u010dji ob\u010dutek sitosti lahko svoji prehrani dodate vlaknine v obliki <strong><a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\"psyllia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllia<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" target=\"_blank\" aria-label=\"jabol\u010dnih vlaken (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabol\u010dnih vlaken<\/a><\/strong>. <span style=\"color: #ff6600\">[19\u201321] <\/span><\/p>\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=\"Kaj_smo_se_naucili\"><\/span><strong>Kaj smo se nau\u010dili?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017de dolgo veste, da za raven trebuh ni treba narediti neskon\u010dnega \u0161tevila trebu\u0161njakov. <strong>Bolje je, da se osredoto\u010dite na prehranske spremembe, natan\u010dno prilagodite svoj urnik vadbe, dodate vaje za vzdr\u017eljivost in mo\u010d ter se posku\u0161ate ve\u010d gibati \u010dez dan<\/strong>. Razmislite tudi o dobrem spancu in po\u010ditku med treningi. Potem morate le slediti svojemu napredku, biti potrpe\u017eljivi in dolgoro\u010dno vzdr\u017eevati svoj na\u010drt. Poi\u0161\u010dite pot, ki vas bo motivirala, hkrati pa postopoma korakajte k doseganju svojih ciljev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate svoje nasvete za izgubo ma\u0161\u010dobe v predelu trebuha? Delite jih z nami v komentarjih. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/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>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ste si \u017ee od nekdaj \u017eeleli shuj\u0161ati in dobiti trdne trebu\u0161ne mi\u0161ice, pa ne veste kako? Ne oklevajte in se seznanite s temi 13 nasveti, ki vam bodo pomagali pri prehrani, treningu in drugih podro\u010djih za trden trebuh.<\/p>\n","protected":false},"author":129,"featured_media":263418,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6315,7485,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-268329","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-trebusne-misice","10":"tag-trening-sl","11":"tag-vadba-sl","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>Znebite se trebu\u0161ne ma\u0161\u010dobe in oblikujte telo z na\u0161im preprostim vodi\u010dem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Za &quot;six-pack&quot; ni dovolj samo izvajati vaje za trebu\u0161ne mi\u0161ice. 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