{"id":281425,"date":"2021-07-22T11:05:06","date_gmt":"2021-07-22T09:05:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=281425"},"modified":"2024-04-25T13:41:32","modified_gmt":"2024-04-25T11:41:32","slug":"izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/","title":{"rendered":"Izgubite masne naslage sa trbuha i do\u0111ite u formu pomo\u0107u na\u0161eg jednostavnog vodi\u010da"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#Kako_smrsavjeti_s_trbuha_Samo_postupno_uvedite_promjene_u_svoj_zivot_i_rezultati_ce_vas_iznenaditi\" title=\"Kako smr\u0161avjeti s trbuha? Samo postupno uvedite promjene u svoj \u017eivot i rezultati \u0107e vas iznenaditi\">Kako smr\u0161avjeti s trbuha? Samo postupno uvedite promjene u svoj \u017eivot i rezultati \u0107e vas iznenaditi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#1_Masnoca_se_ne_moze_izgubiti_samo_na_trbuhu_bedrima_ili_straznjici\" title=\"1. Masno\u0107a se ne mo\u017ee izgubiti samo na trbuhu, bedrima ili stra\u017enjici\">1. Masno\u0107a se ne mo\u017ee izgubiti samo na trbuhu, bedrima ili stra\u017enjici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#2_Postavite_stvarne_i_izvodljive_ciljeve_treninga_i_prehrane\" title=\"2. Postavite stvarne i izvodljive ciljeve treninga i prehrane\">2. Postavite stvarne i izvodljive ciljeve treninga i 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.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#3_Poboljsajte_svoju_prehranu_i_razvijte_zdrav_plan_prehrane_za_mrsavljenje\" title=\"3. Pobolj\u0161ajte svoju prehranu i razvijte zdrav plan prehrane za mr\u0161avljenje\">3. Pobolj\u0161ajte svoju prehranu i razvijte zdrav plan prehrane za mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#4_Postavite_si_unos_energije_za_mrsavljenje\" title=\"4. Postavite si unos energije za mr\u0161avljenje\">4. Postavite si unos energije za mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#5_Pocnite_s_treninzima_snage\" title=\"5. Po\u010dnite s treninzima snage\">5. Po\u010dnite s treninzima snage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#6_Pocnite_trcati_plivati_voziti_bicikl_ili_rolati\" title=\"6. Po\u010dnite tr\u010dati, plivati, voziti bicikl ili rolati\">6. Po\u010dnite tr\u010dati, plivati, voziti bicikl ili 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.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#7_Razvijte_vlastiti_plan_mrsavljenja\" title=\"7. Razvijte vlastiti plan mr\u0161avljenja\">7. Razvijte vlastiti plan mr\u0161avljenja<\/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.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#8_Krecite_se_sto_je_vise_moguce_tijekom_dana\" title=\"8. Kre\u0107ite se \u0161to je vi\u0161e mogu\u0107e tijekom dana\">8. Kre\u0107ite se \u0161to je vi\u0161e mogu\u0107e tijekom dana<\/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.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#9_Naucite_se_nositi_sa_stresom\" title=\"9. Nau\u010dite se nositi sa stresom\">9. Nau\u010dite se nositi sa 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.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#10_Odmarajte_se_i_opustajte_redovito\" title=\"10. Odmarajte se i opu\u0161tajte redovito\">10. Odmarajte se i opu\u0161tajte redovito<\/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.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#11_Nemojte_podcjenjivati_moc_spavanja\" title=\"11. Nemojte podcjenjivati mo\u0107 spavanja\">11. Nemojte podcjenjivati mo\u0107 spavanja<\/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.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#12_Pratite_ne_samo_tezinu_vec_i_tjelesne_mjere\" title=\"12. Pratite ne samo te\u017einu, ve\u0107 i tjelesne mjere\">12. Pratite ne samo te\u017einu, ve\u0107 i tjelesne mjere<\/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.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#13_Koristite_spaljivace_masti_i_druge_adekvatne_dodatke\" title=\"13. Koristite spaljiva\u010de masti i druge adekvatne dodatke\">13. Koristite spaljiva\u010de masti i druge adekvatne 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.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Savr\u0161eno isklesani trbu\u0161njaci kakve poznajemo s naslovnica \u010dasopisa Muscle and Fitness za mnoge su ljude simbol izvrsne tjelesne kondicije i savr\u0161enog izgleda. <strong>Nije ni \u010dudo da gotovo svi \u010deznu za vidljivim mi\u0161i\u0107ima na trbuhu i \u010desto su spremni u\u010diniti gotovo sve za to.<\/strong> Va\u017eno je imati na umu da se natjecatelji u fitnessu i bodybuildingu, na \u010diju savr\u0161enu formu se ugledamo, podvrgavaju mjesecima napornog rada u teretani i u kuhinji. Oni \u0107e obi\u010dno odr\u017eavati savr\u0161enu formu s vrlo niskim postotkom masti samo tijekom natjecateljskog razdoblja. Znaju da bi dugoro\u010dno zahtjevan trening u kombinaciji sa strogom prehranom mogao na\u0161tetiti njihovom zdravlju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druge zvijezde \u010dijim se trbu\u0161nim mi\u0161i\u0107ima dive u cijelom svijetu su modeli, to\u010dnije Victoria&#8217;s Secret Angels. \u0160to ih povezuje s bodybuilderima? <strong>Nizak postotak masno\u0107e u tijelu, zahvaljuju\u0107i \u010demu su mi\u0161i\u0107i lijepo vidljivi.<\/strong> Za modele tako\u0111er veliku ulogu u tome igra stroga dijeta koju vam sigurno ne bih preporu\u010dilii da slijedite. Umjesto toga, u ovom \u0107ete \u010dlanku saznati u\u010dinkovite savjete o tome kako uspje\u0161no skinuti kilograme s trbuha uz pomo\u0107 prehrane, treninga, spavanja i ostalih \u010dimbenika \u017eivotnog stila. Zatim ih mo\u017eete postupno primjenjivati u svakodnevnom \u017eivotu i korak po korak dolaziti do lijepih, \u010dvrstih trbu\u0161nih mi\u0161i\u0107a.<\/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 smr\u0161avjeti u trbuhu?\" class=\"wp-image-263434\" style=\"width:843px;height:562px\" title=\"Kako smr\u0161avjeti u trbuhu?\" 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\" id=\"kako-smrsavjeti-s-trbuha-samo-postupno-uvedite-promjene-u-svoj-zivot-i-rezultati-ce-vas-iznenaditi\"><span class=\"ez-toc-section\" id=\"Kako_smrsavjeti_s_trbuha_Samo_postupno_uvedite_promjene_u_svoj_zivot_i_rezultati_ce_vas_iznenaditi\"><\/span>Kako smr\u0161avjeti s trbuha? Samo postupno uvedite promjene u svoj \u017eivot i rezultati \u0107e vas iznenaditi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne morate mijenjati cijeli \u017eivot iz dana u dan samo zato \u0161to \u017eelite vitkiji trbuh. Usredoto\u010dite se na male promjene, razvijte nove navike i ustrajte na njima. Potrebno je vrijeme i strpljenje, ali rezultati \u0107e sigurno do\u0107i.<\/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\" id=\"1-masnoca-se-ne-moze-izgubiti-samo-na-trbuhu-bedrima-ili-straznjici\"><span class=\"ez-toc-section\" id=\"1_Masnoca_se_ne_moze_izgubiti_samo_na_trbuhu_bedrima_ili_straznjici\"><\/span><strong>1. Masno\u0107a se ne mo\u017ee izgubiti samo na trbuhu, bedrima ili stra\u017enjici<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niste robot u ljudskom tijelu koji se mo\u017ee programirati da ima vitka bedra, senzualne bokove, vitak struk i glomazna prsa, osim ako ne \u017eelite potro\u0161iti milijune na plasti\u010dnu operaciju ili liposukciju trbuha, \u0161to ionako nije dugoro\u010dno u\u010dinkovito. <strong>U velikoj mjeri mo\u017eemo zahvaliti roditeljima na na\u0161em izgledu jer upravo od njih naslje\u0111ujemo genetske informacije.<\/strong> Za neke je to poput dobitka na lutriji te za sjajnu figuru gotovo da ne moraju ni\u0161ta poduzeti. Svi znamo onu osobu koja samo \u0161eta pored teretane i ima trbuh na kojim su svi ostali radili mjesecima ili godinama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zna\u010di li to da nije va\u017eno provodite li dane lijeno na kau\u010du ili ste aktivni? Definitivno ne. <strong>Sre\u0107om, na puno stvari mo\u017eete utjecati svojim \u017eivotnim stilom.<\/strong> Nije va\u017eno je li vam cilj vitkiji trbuh, uska bedra ili zategnute ruke. <strong>Uvijek trebate smanjiti ukupni postotak tjelesne masti &#8211; odnosno smr\u0161avjeti.<\/strong> Kako gubite kilograme, masno\u0107a po\u010dinje svestrano nestajati iz cijelog tijela i te\u0161ko je uvjeriti se sami je li to prvo iz \u017eeluca, bedara ili stra\u017enjice. Svima je malo druga\u010dije. Netko smr\u0161avi odmah, a u drugima ovaj dio tijela zadr\u017eava vi\u0161ak masti do kraja mr\u0161avljenja. <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>Ako se pitate za\u0161to same vje\u017ebe za trbuh nisu u\u010dinkovite, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\" class=\"ek-link\">Polutrbu\u0161njaci i trbu\u0161njaci: za\u0161to vam ne poma\u017eu u topljenju masno\u0107e s trbuha?<\/a><\/span><\/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=\"Gubitak abdominalnih masnih naslaga\" class=\"wp-image-263544\" style=\"width:843px;height:663px\" title=\"Gubitak abdominalnih masnih naslaga\" 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\" id=\"2-postavite-stvarne-i-izvodljive-ciljeve-treninga-i-prehrane\"><span class=\"ez-toc-section\" id=\"2_Postavite_stvarne_i_izvodljive_ciljeve_treninga_i_prehrane\"><\/span><strong>2. Postavite stvarne i izvodljive ciljeve treninga i prehrane<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ambiciozno je me\u0111u svoje ciljeve dodati da do ljeta \u017eelite posti\u0107i six-pack, no bolje je da budete realni. Usredoto\u010dite svoju pa\u017enju na proces koji \u0107e vas na kraju dovesti do odredi\u0161ta iz snova. <strong>Zapo\u010dnite sa zapisivanjem odre\u0111enih ciljeva i koraka koji \u0107e vam pomo\u0107i da postignete trbu\u0161njake iz snova.<\/strong> Kako bi to moglo izgledati? U sklopu svojih treninga trenirat \u0107u snagu u ponedjeljak, srijedu i subotu, u utorak i petak i\u0107i \u0107u na d\u017eogiranje od 30 minuta. Umjesto slatkih napitaka, popit \u0107u samo \u010distu vodu, a \u010dips nave\u010der zamijeniti hrskavim povr\u0107em. Na vama je kako \u0107ete to uklopiti u svoj \u017eivot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razumijem da je motivacija u po\u010detku sjajna, ali poku\u0161ajte ju ne istro\u0161iti odmah i idite polako. Nema smisla okretati svoj \u017eivot za 180 stupnjeva pa za tjedan ili dva ili mjesec uvidjeti da ne mo\u017eete ovako dalje. Upotpunjavanje rasporeda treninga bilo kojeg vrhunskog sporta\u0161a strogom dijetom nije jednostavno u stvarnom \u017eivotu za obi\u010dne ljude. <strong>Usredoto\u010dite se na male promjene koje \u0107ete postupno uklju\u010diti u svoj svakodnevni \u017eivot.<\/strong> <strong>S vremenom \u0107e postati velika promjena koja \u0107e vas dovesti do va\u0161ih ciljeva<\/strong>. To ne bi trebao biti naporan posao, u\u017eivajte!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da vas zanima vi\u0161e informacija o planiranju ciljeva i odr\u017eavanju va\u0161e motivacije ne samo za vje\u017ebanje, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/\" class=\"ek-link\">5&nbsp;savjeta kako ostati aktivan, motiviran i nastaviti vje\u017ebati kod ku\u0107e.<\/a><\/strong><\/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\" id=\"3-poboljsajte-svoju-prehranu-i-razvijte-zdrav-plan-prehrane-za-mrsavljenje\"><span class=\"ez-toc-section\" id=\"3_Poboljsajte_svoju_prehranu_i_razvijte_zdrav_plan_prehrane_za_mrsavljenje\"><\/span><strong>3. <\/strong><strong>Pobolj\u0161ajte svoju prehranu i razvijte zdrav plan prehrane za mr\u0161avljenje<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pogledajte svoju trenutnu prehranu i razmislite jedete li dovoljne koli\u010dine proteina, vo\u0107a, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> i vlakana. Imate li \u010desto u svojoj prehrani nepotrebne kalorijske bombe? Zapisujte sve \u0161to ste pojeli i popili tijekom barem pet dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bacite pogled na evidenciju svoje prehrane i procijenite \u010dinite li ove pogre\u0161ke koje ko\u010de va\u0161 napredak:<\/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=\"Prehrana za gubitak abdominalnih masnih naslaga\" class=\"wp-image-263473\" title=\"Prehrana za gubitak abdominalnih masnih naslaga\" 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>Jedete malo proteina ili odabirete neadekvatne izvore<\/strong><\/li>\n<\/ul>\n\n\n\n<p>U sportskom svijetu se o proteinima puno vi\u0161e govori nego o bilo kojim drugim hranjivim tvarima. Va\u017eni su za za\u0161titu i rast mi\u0161i\u0107ne mase, a mogu pomo\u0107i i kod gubitka kilograma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U pravilu, vi\u0161e proteina u prehrani zna\u010di:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ukupno ni\u017ei unos energije za cijeli dan<\/strong> &#8211; proteini \u0107e u\u010diniti da se osje\u0107ate sve sitije nakon jela,<\/li>\n\n\n\n<li><strong>smanjeni apetit<\/strong> &#8211; ne\u0107ete imati volje \u010desto jesti ne\u0161to dodatno,<\/li>\n\n\n\n<li><strong>za\u0161tita mi\u0161i\u0107ne mase od sagorijevanja energije tijekom mr\u0161avljenja,<\/strong><\/li>\n\n\n\n<li><strong>ve\u0107i gubitak masno\u0107e tijekom smanjenja te\u017eine<\/strong><\/li>\n\n\n\n<li><strong>ve\u0107a potro\u0161nja energije za probavu hrane<\/strong> &#8211; proteini imaju ve\u0107i toplinski u\u010dinak na probavu u usporedbi s ugljikohidratima i mastima. To zna\u010di da, naprimjer, od 100 kcal uzetih iz proteina, zapravo koristimo 70 &#8211; 80 kcal, ovisno o vrsti proteina. <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\u0107inu aktivnih ljudi dovoljno je ako je unos proteina otprilike 1,4 &#8211; 2 grama po kilogramu njihove te\u017eine. <\/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>Gdje potra\u017eiti proteine i kako ih imati dovoljno u prehrani? Osigurajte da imate proteine u svakom obroku i odaberite posebno kvalitetne izvore. Tu spadaju, primjerice: meso (nemasno meso &#8211; <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletina<\/a>, pure\u0107a prsa, gove\u0111i but), <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a> (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" class=\"ek-link\">tuna<\/a><\/span>, <span style=\"color: #ff6600\">sardine<\/span>, losos), jaja,<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" class=\"ek-link\">proteini<\/a><\/span>.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Oni se mogu zamijeniti s<span style=\"color: #ff6600\">&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biljnim izvorima proteina<\/a><\/span> &#8211; tofuom, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempehom<\/a>, slanutkom, le\u0107om, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" class=\"ek-link\">biljnim proteinima<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kako se mo\u017ee manifestirati nedostatak proteina, pro\u010ditajte na\u0161 \u010dlanak<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.hr\/blog\/5-upozoravajucih-signala-da-imate-nedostatak-proteina\/\" class=\"ek-link\">5 upozoravaju\u0107ih signala da imate nedostatak proteina<\/a><\/strong>.<\/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>Jedete previ\u0161e slatkih ili slanih poslastica<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Slatke i slane grickalice \u010dak i u svojoj maloj koli\u010dini sadr\u017ee visoke koli\u010dine jednostavnih \u0161e\u0107era, masti, soli i kalorija. Istodobno, u ve\u0107ini slu\u010dajeva imaju malo <strong>proteina i vlakana.<\/strong> <strong>Ne zasite vas toliko,<\/strong> a mogu\u0107e je da biste, nakon \u0161to pojedete jedan komad, mogli jednostavno zagristi u drugi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve u svemu, to mo\u017ee dovesti do pretjeranog unosa energije, debljanja ili neuspje\u0161nog gubitka kilograma. Poku\u0161ajte smanjiti ove vrste hrane ili ih barem zamijeniti zdravijim alternativama s vi\u0161e proteina, vlakana i manje masti. Isprobajte <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" class=\"ek-link\">proteinske plo\u010dice<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinski-chips-gymbeam.html\" class=\"ek-link\">\u010dips<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/cokolade\" class=\"ek-link\">\u010dokoladu<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da vama u velikoj mjeri upravlja \u017eelja za slatkim i ne mo\u017eete se nositi s time, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong>Kako se rije\u0161iti \u017eelje za slatkim u 15 koraka.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8350,28792,7185,42481,36025,28936,49009,53680,36310,48997,49021,51160 \" ><\/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>Jedna litra soka od naran\u010de sadr\u017ei pribli\u017eno 460 kalorija, a 1 litra piva do 500 kalorija. Za usporedbu, litra vode iz slavine ima 0 kalorija. Svakako vrijedi piti vodu! <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" class=\"ek-link\">Aromatizirana pi\u0107a<\/a><\/strong><\/span> <strong>ili alkohol mogu lako pove\u0107ati va\u0161 dnevni unos energije,<\/strong> \u0161to mo\u017ee odrediti gubite li kilograme, debljate se ili odr\u017eavate te\u017einu. \u0160tovi\u0161e, nakon piva \u010desto postoji \u017eelja za slanom hranom. Nave\u010der mo\u017ee rezultirati s<strong> dobrih nekoliko stotina dodatnih kalorija. <\/strong>U idealnom slu\u010daju, poku\u0161ajte prije\u0107i na nezasla\u0111ene napitke (vodu, \u010dajeve) ili ih barem zamijeniti nekalori\u010dnim opcijama koje koriste zasla\u0111iva\u010de umjesto \u0161e\u0107era. Ako ne volite obi\u010dnu vodu, poku\u0161ajte unijeti osvje\u017eenje pomo\u0107u mente, limuna ili \u010dak&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\" class=\"ek-link\">BCAA aminokiselina<\/a><\/span>. <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>Jedete malo vlakana<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Jedete li malo <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>, vo\u0107a, mahunarki, integralnog kruha ili zobenih pahuljica? Dakle, mogu\u0107e je da imate malo vlakana. Ona promi\u010du zdravu probavu i pove\u0107avaju osje\u0107aj sitosti nakon obroka. Ve\u0107i unos vlakana u\u010dinit \u0107e da se osje\u0107ate sito, \u010dak i ako ste unijeli manje kalorija nego ina\u010de. To mo\u017ee olak\u0161ati mr\u0161avljenje. Koli\u010dinu u prehrani pove\u0107avajte postupno. Poku\u0161ajte jesti svaki dan 400 g ili 5 porcija povr\u0107a i vo\u0107a, nekoliko puta tjedno pojedite mahunarke (humus, juha, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-protein-pasta-fusilli-vanavita.html\" class=\"ek-link\">tjestenina od mahunarki<\/a><\/span>), za doru\u010dak probajte zobene pahuljice ili m\u00fcsli s jogurtom i birajte uglavnom pekarske proizvode i priloge (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" class=\"ek-link\">kvinoja<\/a><\/span>, <span style=\"color: #ff6600\">prirodna ri\u017ea<\/span>) od cjelovitih \u017eitarica. [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\u0107ati unos vlakana?\" class=\"wp-image-263511\" style=\"width:843px;height:692px\" title=\"Kako pove\u0107ati unos vlakana?\" 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>\u010cesto jedete u restoranima ili naru\u010dujete dostavu hrane<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Neki bi obroci u restoranu vjerojatno pro\u0161li test zdrave prehrane, ali \u010dak i ako je tako, jesti vani je rizi\u010dno u smislu gubitka kilograma. Ne morate pojesti <strong>najve\u0107u narud\u017ebu brze hrane kako biste si zakomplicirali put do \u017eeljenih trbu\u0161njaka.<\/strong> Nevina salata od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> s obilnom porcijom preljeva od ulja ili majoneze vi\u0161e je nego dovoljna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er, redoviti jelovnik u restoranima u nekim slu\u010dajevima mo\u017ee biti gotova kalori\u010dna bomba koja \u0107e vam uzdrmati unos energije. <strong>Nije potrebno odmah odustati od restoranskih obroka, ve\u0107 poku\u0161ajte vi\u0161e razmi\u0161ljati o odabiru prikladnog jela ili idealno, o pripremanju obroka kod ku\u0107e i njihovom zamrzavanju.<\/strong> To \u0107e vam dati kontrolu nad koli\u010dinom i vrstom kori\u0161tenih sastojaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada jedete, imajte na umu da se nije dobro prejesti, \u010dak i ako imate pa\u017eljivo pripremljen zdrav obrok. Za bolju kontrolu veli\u010dine porcija, poku\u0161ajte koristiti manji tanjur i jedite polako. Nakon jela trebali biste se osje\u0107ati oko 80 % sito.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kontrolirajte veli\u010dine porcija proteina, ugljikohidrata i masti i nadahnite se zdravom prehranom<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-gallery aligncenter has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" data-id=\"281563\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/07\/Blog-HR-picture-for-1124x1049.png\" alt=\"\" class=\"wp-image-281563\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Blog-HR-picture-for-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Blog-HR-picture-for-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Blog-HR-picture-for-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Blog-HR-picture-for.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-postavite-si-unos-energije-za-mrsavljenje\"><span class=\"ez-toc-section\" id=\"4_Postavite_si_unos_energije_za_mrsavljenje\"><\/span><strong>4. Postavite si unos energije za mr\u0161avljenje<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste ve\u0107 uspjeli napraviti neke prilagodbe u skladu s prethodnom to\u010dkom, vjerojatno ste smanjili unos energije, a da to ni ne znate. Ovo uvijek odlu\u010duje ho\u0107ete li biti uspje\u0161ni u mr\u0161avljenju ili ne. <strong>Trenutni unos energije \u010dine kalorije koje unosite iz prehrane, pi\u0107a i dodataka prehrani.<\/strong> Ako \u017eelite smr\u0161avjeti, ona bi trebala biti ni\u017ea od va\u0161e potro\u0161nje energije, \u0161to uklju\u010duje bazalni metabolizam, vje\u017ebanje tijekom dana, sport i toplinski u\u010dinak hrane. Kao rezultat toga, potrebno je u\u0107i u kalorijski (energetski) deficit, koji je presudan za smanjenje masno\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne morate se naprezati zbog te\u0161ke matematike. Pomo\u0107u kalkulatora u \u010dlanku <strong><span style=\"color: #ff6600\">Jednostavni vodi\u010d za brojanje kalorija za postizanje svojih ciljeva <\/span><\/strong>lako mo\u017eete izra\u010dunati koliko kalorija biste trebali pojesti da biste postigli energetski deficit.<\/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\" id=\"5-pocnite-s-treninzima-snage\"><span class=\"ez-toc-section\" id=\"5_Pocnite_s_treninzima_snage\"><\/span><strong>5. Po\u010dnite s treninzima snage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste o\u010dekivali da \u0107e nekoliko stotina trbu\u0161njaka biti dovoljno za gubitak kilograma u podru\u010dju trbuha, razo\u010darat \u0107emopa vas. Trbu\u0161ni mi\u0161i\u0107i za svoj rast moraju biti optere\u0107eni kao i svi ostali mi\u0161i\u0107i, ali ne mo\u017eete stalno ponavljati istu vje\u017ebu da biste postigli trbu\u0161njake.<strong> Bolje se pouzdajte u re\u017eim <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" class=\"ek-link\">sveobuhvatnog treninga snage<\/a><\/span> kako biste oja\u010dali cijelo tijelo i dodajte trening za trbuh 2 &#8211; 3 puta tjedno.<\/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 obavezno koristite vje\u017ebe koje uklju\u010duju vi\u0161e zglobova, poput <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" class=\"ek-link\">\u010du\u010dnjeva<\/a><\/span>, mrtvog dizanja ili zgibova, gdje istovremeno anga\u017eirate vi\u0161e mi\u0161i\u0107a. Kada se pravilno izvedu, aktivirate i <strong>sredi\u0161te tijela<\/strong>, koje tako\u0111er uklju\u010duje trbu\u0161ne mi\u0161i\u0107e. Ove su vje\u017ebe fizi\u010dki zahtjevne i uklju\u010duju velike mi\u0161i\u0107e. To \u0107e sagorjeti vi\u0161e kalorija nego, recimo, biceps pregib.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trening snage tako\u0111er ima prednost u pokretanju metabolizma koji zatim br\u017ee radi tijekom nekoliko sati (do 48) nakon zavr\u0161etka vje\u017ebe.<\/strong> Nakon te\u0161kog treninga, ne samo da se va\u0161i mi\u0161i\u0107i trebaju regenerirati i obnoviti svoje iscrpljene energetske rezerve, ve\u0107 imaju i ve\u0107u potrebu za energijom. <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 snage i gubitak kilograma u podru\u010dju trbuha\" class=\"wp-image-263558\" style=\"width:843px;height:562px\" title=\"Trening snage i gubitak kilograma u podru\u010dju trbuha\" 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\" id=\"6-pocnite-trcati-plivati-voziti-bicikl-ili-rolati\"><span class=\"ez-toc-section\" id=\"6_Pocnite_trcati_plivati_voziti_bicikl_ili_rolati\"><\/span><strong>6. Po\u010dnite tr\u010dati, plivati, voziti bicikl ili rolati<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 smo rekli da ako \u017eelite imati vidljive trbu\u0161ne mi\u0161i\u0107e, morate smr\u0161avjeti i biti u energetskom deficitu. To se posti\u017ee kalorijskim deficitom &#8211; odnosno, pojest \u0107ete manje kalorija nego \u0161to \u0107ete potro\u0161iti. Bilo koja vrsta treninga izdr\u017eljivosti mo\u017ee vam u tome pomo\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne morate tr\u010dati maratone<\/strong> ili provoditi sate na biciklu. Odaberite aktivnost u kojoj u\u017eivate i postupno pove\u0107avajte vrijeme treninga. Osim <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" class=\"ek-link\">tr\u010danja<\/a><\/span> i vo\u017enje bicikla, popularni oblici izdr\u017eljivosti u kardio aktivnostima uklju\u010duju rolanje, plivanje, ples ili brzo hodanje. Ako ne volite dugotrajnije aktivnosti izdr\u017eljivosti i \u017eelite u\u0161tedjeti malo vremena, probajte <span style=\"color: #ff6600\">HIIT<\/span>. <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>Mo\u017eda ste negdje \u010duli da za mr\u0161avljenje morate pratiti puls kako biste bili u zoni sagorijevanja masti. Sre\u0107om, stvarno to ne morate raditi. Ako ste zainteresirani, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\" class=\"ek-link\">Je li zaista va\u017eno pratiti svoj puls tijekom treninga?<\/a><\/strong><\/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\" id=\"7-razvijte-vlastiti-plan-mrsavljenja\"><span class=\"ez-toc-section\" id=\"7_Razvijte_vlastiti_plan_mrsavljenja\"><\/span><strong>7. Razvijte vlastiti plan mr\u0161avljenja<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to se obi\u010dno ka\u017ee 100 ljudi, 100 \u0107udi, pa biste tako mogli imati 100 ljudi, 100 rasporeda treninga. <strong>Svatko bi trebao imati svoj vlastiti, koji je prilago\u0111en njegovim ciljevima, dnevnom rasporedu, fizi\u010dkoj spremi itd.<\/strong> Mo\u017eete razlo\u017eiti svoj plan vje\u017ebanja na tjedan ili mjesec dana i mijenjati ga prema potrebi. Prvo zapi\u0161ite vrste treninga za svaki dan i ne zaboravite se i opustiti. Tada mo\u017eete biti precizniji i razlo\u017eiti pojedina\u010dne vje\u017ebe, odabrano optere\u0107enje, razdoblja odmora, broj serija i ponavljanja. <strong>Uvijek se zagrijte prije treninga (tr\u010danje na traci za tr\u010danje, brza \u0161etnja), a zatim pokrenite cijelo tijelo dinami\u010dkim istezanjem i uklju\u010dite hla\u0111enje i stati\u010dno istezanje na kraju glavnog 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\">Primjeri vje\u017ebi tijekom tjedna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ponedjeljak<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening snage za cijelo tijelo<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010dnjevi sa \u0161ipkom, rumunjsko mrtvo dizanje sa \u0161ipkom, overhead press, veslanja u pretklonu s girjom, <span style=\"color: #ff6600\">vise\u0107i trbu\u0161njaci<\/span>, bo\u010dni pregibi s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" class=\"ek-link\">girjom<\/a><\/span>, sklopke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Utorak<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Rolajte se 45 minuta<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Srijeda<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odmor (\u0161etnja)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u010cetvrtak<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening snage za cijelo tijelo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtvo dizanje, iskoraci s girjom, zamasi girjom, sklekovi, letenje s <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">bu\u010dicama<\/a>, triceps potisak na lat ma\u0161ini, polutrbu\u0161njaci na velikoj lopti, bo\u010dni plank s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" class=\"ek-link\">TRX-om<\/a><\/span>, rolanje fitness kota\u010da za vje\u017ebanje<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Petak<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">40 minuta plivanja slobodnim stilom<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Subota<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odmor (\u0161etnja)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nedjelja<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">HIIT<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pauza od 30 sekundi, vje\u017eba od 30 sekundi: plank, skok iskoraci, sklekovi s TRX-om, skokovi na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" class=\"ek-link\">kutiju<\/a><\/span>, twistovi u sjede\u0107em polo\u017eaju s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/medicinska-lopta-gymbeam.html\" class=\"ek-link\">medicinkom<\/a><\/span>, preskakanje u\u017eeta<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"u-svoj-raspored-treninga-mozete-dodati-ucinkovite-vjezbe-za-trbusnjake-nadahnute-nasim-videom\"><strong>U svoj raspored treninga mo\u017eete dodati u\u010dinkovite vje\u017ebe za trbu\u0161njake nadahnute na\u0161im videom<\/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 Vje\u017ebe za \u010dvrsti trbuh l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/y9anJ3koAIo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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\" id=\"8-krecite-se-sto-je-vise-moguce-tijekom-dana\"><span class=\"ez-toc-section\" id=\"8_Krecite_se_sto_je_vise_moguce_tijekom_dana\"><\/span><strong>8. Kre\u0107ite se \u0161to je vi\u0161e mogu\u0107e tijekom dana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tjelesna aktivnost igra veliku ulogu u mr\u0161avljenju, ali ne morate svu snagu usmjeriti na sport. Energiju koju dobivate hranom va\u0161e tijelo koristi za odr\u017eavanje esencijalnih vitalnih funkcija poput disanja, <strong>a drugi po veli\u010dini potro\u0161a\u010d kalorija su<\/strong>&nbsp;<strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" class=\"ek-link\">normalne aktivnosti<\/a><\/span> koje radite tijekom dana. <\/strong>Uklju\u010duju pje\u0161a\u010denje do posla, rasprostiranje rublja ili sat vremena ispunjenih smijanjem 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=\"\u0160to utje\u010de na na\u0161u potro\u0161nju energije?\" class=\"wp-image-263579\" title=\"\u0160to utje\u010de na na\u0161u potro\u0161nju 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>Ukupna potro\u0161nja energije tijekom dana zbroj je kalorija potrebnih za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>bazalni metabolizam<\/strong> &#8211; energija koja je na\u0161em tijelu potrebna za odr\u017eavanje bitnih vitalnih funkcija poput disanja ili rada srca tijekom spavanja ili dubokog odmora,<\/li>\n\n\n\n<li><strong>metabolizam u stanju mirovanja<\/strong> &#8211; energija koja je na\u0161em tijelu potrebna za odr\u017eavanje bitnih vitalnih funkcija u stanju mirovanja bez dodatnih aktivnosti \u010dini 60 &#8211; 75 % potro\u0161nje,<\/li>\n\n\n\n<li><strong>toplinski u\u010dinak prehrane<\/strong> &#8211; energija potrebna za probavu hrane \u010dini oko 10 % potro\u0161nje,<\/li>\n\n\n\n<li><strong>toplinski u\u010dinak svakodnevnih aktivnosti<\/strong> &#8211; predstavlja energiju potrebnu za nesportske aktivnosti kao \u0161to su hodanje do posla, priprema hrane ili pranje zuba i \u010dini oko 15 % potro\u0161nje,<\/li>\n\n\n\n<li><strong>toplinski u\u010dinak aktivnosti<\/strong> &#8211; energija koja se tro\u0161i tijekom namjernih tjelesnih aktivnosti, poput treninga, natjecanja i \u010dini oko 5 % potro\u0161nje. <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>Pored pa\u017eljive pripreme plana treninga, razmislite i o tome kako pove\u0107ati potro\u0161nju energije tijekom dana. Poku\u0161ajte vi\u0161e \u0161etati, izvedite partnera u romanti\u010dnu \u0161etnju umjesto da sjedite gledaju\u0107i film ili do\u0111ite na posao biciklom umjesto automobilom. Kada god mo\u017eete, dizalo i pokretne stepenice zamijenite stepenicama. <strong>Primjerice, ako \u017eena od 65 kilograma odlu\u010di uvijek koristiti stepenice umjesto lifta, i to brzim hodom, dobit \u0107e 20 minuta nesportskih aktivnosti dnevno, tako da \u0107e sagorjeti dodatnih 200 kalorija.<\/strong> To je 1400 kcal tjedno, a u mjesec dana ona mo\u017ee izgubiti vi\u0161e od 600 g masti. I to samo zato \u0161to je prestala i\u0107i dizalom. Kada dodate jo\u0161 malo prilagodbe prehrane i prona\u0111ete vrijeme za redovite sportske aktivnosti, primijetit \u0107ete jo\u0161 zna\u010dajnije rezultate.<span style=\"color: #ff6600\"> [13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-naucite-se-nositi-sa-stresom\"><span class=\"ez-toc-section\" id=\"9_Naucite_se_nositi_sa_stresom\"><\/span><strong>9. Nau\u010dite se nositi sa stresom<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne mo\u017eete dr\u017eati korak s poslom, sve se oko vas raspada, nemate vremena za vje\u017ebanje i svoju ste te\u017einu sakrili pod tepih kako vam slu\u010dajno ne bi stala na put. Ponekad imamo manje stvari s kojima se moramo suo\u010diti, ponekad vi\u0161e, to je prirodno. <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" class=\"ek-link\">Stres<\/a><\/span> nam mo\u017ee unijeti kaos u \u017eivot, zbog \u010dega je va\u017eno nau\u010diti kako se nositi s njim.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isprobajte neke od dokazanih tehnika poput onih u nastavku:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>uklju\u010dite vje\u017ebe disanja<\/strong> &#8211; duboki udisaji i izdah,<\/li>\n\n\n\n<li><strong>iza\u0111ite na prostrani otvoreni prostor,&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>vodite dnevnik,<\/strong><\/li>\n\n\n\n<li><strong>usredoto\u010dite se samo na stvari koje mo\u017eete kontrolirati,<\/strong><\/li>\n\n\n\n<li><strong>priu\u0161tite si masa\u017eu, tretman lica ili bilo koji drugi oblik opu\u0161tanja, <\/strong><\/li>\n\n\n\n<li><strong>oti\u0111ite na kavu s prijateljima,<\/strong><\/li>\n\n\n\n<li><strong>isprobajte meditaciju<\/strong> &#8211; npr. s aplikacijom za mindfulness,<\/li>\n\n\n\n<li><strong>slu\u0161ajte opu\u0161taju\u0107u glazbu,<\/strong><\/li>\n\n\n\n<li><strong>oti\u0111ite u saunu, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" class=\"ek-link\">o\u010dvr\u0161\u0107ivanje<\/a><\/span> ili vru\u0107a kupka mo\u017ee biti vrlo korisno,<\/strong><\/li>\n\n\n\n<li><strong>ili vje\u017ebajte kako \u017eelite &#8211; joga, trening snage. <\/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 smanjiti stres?\" class=\"wp-image-263593\" style=\"width:843px;height:562px\" title=\"Kako smanjiti 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\" id=\"10-odmarajte-se-i-opustajte-redovito\"><span class=\"ez-toc-section\" id=\"10_Odmarajte_se_i_opustajte_redovito\"><\/span><strong>10. Odmarajte se i opu\u0161tajte redovito<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne morate provoditi vrijeme kod ku\u0107e gledaju\u0107i televiziju, no planirajte barem 1 &#8211; 2 dana u tjednu bez te\u0161kih treninga. Slobodno uklju\u010dite neku aktivnost za koju znate da vas opu\u0161ta. Za neke je to \u0161etnja, istezanje ili polagano tr\u010danje. Odmor je va\u017ean dio cjelokupnog napora. To je vrijeme u kojem va\u0161e tijelo nakon treninga obnavlja energiju (zalihe glikogena ugljikohidrata) i teku\u0107ine. Tako\u0111er, mi\u0161i\u0107ima treba vremena za regeneraciju kako bi se nosili s jo\u0161 ve\u0107im optere\u0107enjem nego pro\u0161li put. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" class=\"ek-link\">Regeneraciju<\/a><\/span> mo\u017eete podr\u017eati i u\u010dinkovitim masa\u017enim pomagalima poput <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vibrirajuci-valjak-za-vjezbanje-v-roll-gymbeam.html\" class=\"ek-link\">masa\u017enog valjka<\/a><\/span> ili<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" class=\"ek-link\">pi\u0161tolja<\/a><\/span>. <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\" id=\"11-nemojte-podcjenjivati-moc-spavanja\"><span class=\"ez-toc-section\" id=\"11_Nemojte_podcjenjivati_moc_spavanja\"><\/span><strong>11. Nemojte podcjenjivati mo\u0107 spavanja<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako imate savr\u0161eno postavljen trening i prehranu, ali svom tijelu ne pru\u017eate dovoljno odmora i sna, rezultati vjerojatno ne\u0107e biti onakvi kakvi ste o\u010dekivali. To je zbog nekoliko \u010dimbenika.<strong> Nedostatak sna mo\u017ee utjecati na razinu hormona,<\/strong> naprimjer (\u2191 grelin hormon gladi, \u2193 leptin &#8211; hormon sitosti), \u0161to vas mo\u017ee u\u010diniti gladnijima i sklonima odabrati manje prikladne vrste hrane. Sve u svemu, pokazalo se da je nedostatak sna povezan s \u010destim neuspjehom u gubitku kilograma. Spavanje je tako\u0111er va\u017eno za odr\u017eavanje mi\u0161i\u0107ne mase tijekom mr\u0161avljenja. Uz to, ako je nedovoljne duljine ili kvalitete, mo\u017ee se dogoditi i niska razina testosterona. <strong>Iz tih razloga poku\u0161ajte podr\u017eati svoje sveukupne napore sa 7 &#8211; 9 sati sna<\/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>Spavanje mo\u017ee utjecati ne samo na mr\u0161avljenje, ve\u0107 i na sportske performanse i druge va\u017ene aspekte \u017eivota. Vi\u0161e o va\u017enosti spavanja mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" class=\"ek-link\">\u0160to se doga\u0111a s va\u0161im tijelom kad vrlo malo spavate?<\/a><\/strong><\/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\" id=\"12-pratite-ne-samo-tezinu-vec-i-tjelesne-mjere\"><span class=\"ez-toc-section\" id=\"12_Pratite_ne_samo_tezinu_vec_i_tjelesne_mjere\"><\/span><strong>12. Pratite ne samo te\u017einu, ve\u0107 i tjelesne mjere<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pra\u0107enje svojeg napretka ne zna\u010di da \u0107ete svakoga jutra stajati na vagi zadr\u017eavaju\u0107i dah. <strong>Bolje je da na po\u010detku va\u0161ih napora izmjerite tjelesne mjere &#8211; struk, bokove, stra\u017enjicu, pa \u010dak i ruke i bedra.<\/strong> Zaka\u017eite daljnja mjerenja jednom u 2 tjedna kako biste zadr\u017eali smjer, motivaciju i dobili povratne informacije o svojim naporima. Da biste to u\u010dinili, slobodno se izva\u017eite jednom mjese\u010dno ili idite na InBody, koji \u0107e tako\u0111er izmjeriti koli\u010dinu mi\u0161i\u0107a i masti. Tako\u0111er mo\u017eete napraviti fotografije s napretkom i raditi usporedbe me\u0111u njima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerojatno \u0107ete na njima vidjeti promjene koje na sebi niste ni primijetili. <strong>Za mjerenje napredovanja va\u017eno je vagati i mjeriti pod istim ili barem sli\u010dnim uvjetima<\/strong>. To zna\u010di da se mjerite u isto doba dana, u sli\u010dnoj odje\u0107i i uzimaju\u0107i u obzir jeste li prije jeli ili koristili toalet. U \u017eena se uzimaju u obzir i teku\u0107e faze menstrualnog ciklusa. One na svoj na\u010din utje\u010du na te\u017einu.<\/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=\"Dodaci za spaljivanje masti\" class=\"wp-image-263608\" style=\"width:843px;height:562px\" title=\"Dodaci za spaljivanje masti\" 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\" id=\"13-koristite-spaljivace-masti-i-druge-adekvatne-dodatke\"><span class=\"ez-toc-section\" id=\"13_Koristite_spaljivace_masti_i_druge_adekvatne_dodatke\"><\/span><strong>13. Koristite spaljiva\u010de masti i druge adekvatne dodatke<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste razmi\u0161ljali o tome kako svoje napore u\u010diniti jo\u0161 u\u010dinkovitijima, razmislite o uzimanju dodataka prehrani za promicanje mr\u0161avljenja. Prije treninga, iskoristite u\u010dinkovit sveobuhvatan <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/pre-workout-stimulans-thor-gymbeam.html\" class=\"ek-link\">pre-workout<\/a><\/span> koji \u0107e vas pokrenuti, <strong>pobolj\u0161ati va\u0161e performanse i sagorjeti vi\u0161e kalorija<\/strong>. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/sredstvo-za-izgaranje-masnoca-nero-120-kaps-gymbeam.html\" class=\"ek-link\">Spaljiva\u010di masti<\/a><\/span> <strong>koji sadr\u017ee aktivne tvari za maksimalnu potporu mr\u0161avljenju tako\u0111er su se pokazali korisnima kod smanjenja te\u017eine. <\/strong>Dodaci posebno dizajnirani za<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/appetite-control-beastpink.html\" class=\"ek-link\">smanjenje apetita<\/a><\/span> tako\u0111er mogu biti izvrstan izbor. Za <strong>ve\u0107i osje\u0107aj sitosti<\/strong> svojoj prehrani mo\u017eete dodati vlakna u obliku<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" class=\"ek-link\">psilijuma<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" class=\"ek-link\">jabuke<\/a><\/span>. <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\" id=\"sto-valja-zapamtiti\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span><strong>\u0160to valja zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 znate da nije potrebno raditi beskona\u010dno mnogo trbu\u0161njaka da biste dobili vitak trbuh. <strong>Bolje se usredoto\u010diti na promjene u prehranio, prilagoditi raspored treninga, dodati vje\u017ebe izdr\u017eljivosti i snage i poku\u0161ati se vi\u0161e kretati tijekom dana.<\/strong> Tako\u0111er, razmislite o dovoljno spavanja i odmora izme\u0111u treninga. Tada trebate samo pratiti svoj napredak, biti strpljivi i dugoro\u010dno odr\u017eavati svoj plan. Prona\u0111ite put koji \u0107e vas dr\u017eati motiviranim i istodobno poduzmite postupne korake za postizanje svojih ciljeva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li svoje savjete za gubljenje masno\u0107e na podru\u010dju trbuha? Podijelite ih s nama u komentarima. Ako vam se svidio \u010dlanak, ne zaboravite ga podijeliti s prijateljima.<\/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>Jeste li oduvijek \u017eeljeli smr\u0161avjeti i dobiti \u010dvrste trbu\u0161njake, ali ne znate kako? Zato nemojte oklijevati s upoznavanjem s ovih 13 savjeta koji \u0107e vam pomo\u0107i u prehrani, treningu i ostalim podru\u010djima za \u010dvrst trbuh.<\/p>\n","protected":false},"author":129,"featured_media":263409,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6368,6308,7478,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-281425","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-mrsavljenje-hr","9":"tag-trbuh-hr","10":"tag-trening-hr","11":"tag-vjezbe-hr","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>Izgubite masne naslage sa trbuha i do\u0111ite u formu pomo\u0107u na\u0161eg jednostavnog vodi\u010da - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nije dovoljno samo raditi vje\u017ebe za trbu\u0161njake da biste dobili six-pack. 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