{"id":282565,"date":"2018-01-22T06:36:00","date_gmt":"2018-01-22T05:36:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282565"},"modified":"2023-09-08T08:41:06","modified_gmt":"2023-09-08T06:41:06","slug":"savjeta-kako-se-rijesiti-masnih-naslaga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/savjeta-kako-se-rijesiti-masnih-naslaga\/","title":{"rendered":"17 savjeta kako se rije\u0161iti masnih naslaga brzo i u\u010dinkovito"},"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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#1_Nemojte_zanemariti_teske_utege\" title=\"1. Nemojte zanemariti te\u0161ke utege\">1. Nemojte zanemariti te\u0161ke utege<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#2_Za_vrhunske_rezultate_koristite_supersetove\" title=\"2. Za vrhunske rezultate koristite supersetove\">2. Za vrhunske rezultate koristite supersetove<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#3_Smanjite_intervali_odmora\" title=\"3. Smanjite intervali odmora\">3. Smanjite intervali odmora<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#_4_Nemojte_zaboraviti_metabolicki_finis\" title=\"&nbsp;4. Nemojte zaboraviti metaboli\u010dki fini\u0161\">&nbsp;4. Nemojte zaboraviti metaboli\u010dki fini\u0161<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#5_Rasturajte_te_kardio_strojeve\" title=\"5. Rasturajte te kardio strojeve\">5. Rasturajte te kardio strojeve<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#6_Istrcite_vani\" title=\"6. Istr\u010dite vani\">6. Istr\u010dite vani<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#7_Podesite_svoj_ciklus_saharida\" title=\"7. Podesite svoj ciklus saharida\">7. Podesite svoj ciklus saharida<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#8_Cuvajte_se_skrivenih_kalorija\" title=\"8. \u010cuvajte se skrivenih kalorija\">8. \u010cuvajte se skrivenih kalorija<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#9_Potrudite_se_slagati_vase_okusne_pupoljke\" title=\"9. Potrudite se slagati va\u0161e okusne pupoljke\">9. Potrudite se slagati va\u0161e okusne pupoljke<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#10_Pametno_sa_suplementima\" title=\"10. Pametno sa suplementima\">10. Pametno sa suplementima<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#11_Rijesite_se_nezdrave_hrane\" title=\"11. Rije\u0161ite se nezdrave hrane\">11. Rije\u0161ite se nezdrave hrane<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#12_Smanjite_kolicine_kalorija\" title=\"12. Smanjite koli\u010dine kalorija\">12. Smanjite koli\u010dine kalorija<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#13_Izbjegnite_kratkotrajna_rjesenja\" title=\"13. Izbjegnite kratkotrajna rje\u0161enja\">13. Izbjegnite kratkotrajna rje\u0161enja<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#14_Nemojte_traziti_precice\" title=\"14. Nemojte tra\u017eiti pre\u010dice\">14. Nemojte tra\u017eiti pre\u010dice<\/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\/savjeta-kako-se-rijesiti-masnih-naslaga\/#15_Pronadite_sparing_partnera_koji_ce_vas_motivirati\" title=\"15. Prona\u0111ite sparing partnera koji \u0107e vas motivirati\">15. Prona\u0111ite sparing partnera koji \u0107e vas motivirati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hr\/blog\/savjeta-kako-se-rijesiti-masnih-naslaga\/#BONUS_PITANJA\" title=\"BONUS PITANJA\">BONUS PITANJA<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mr\u0161avljenje i uklanjanje masnih naslaga nije jednostavna stvar i <strong>brzi \u0161ok i prenagla promjena zavr\u0161ava obi\u010dno spaljivanjem ve\u0107ih koli\u010dina motivacije i snage<\/strong> nego masno\u0107a. Sre\u0107om, mo\u017eemo u\u010diti od uspje\u0161nih. Pogledajte <strong>najbolje strategije i savjete osam vrhunskih sporta\u0161a<\/strong><strong>.<\/strong> Probajte uklju\u010diti ovih 17 masno\u0107u-uklanjaju\u0107ih savjeta za vje\u017ebanje i prehranu u svoju svakodnevicu i izgradite svoju <strong>pobjedni\u010dku formulu<\/strong> da biste se potpuno razvili.<\/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_Nemojte_zanemariti_teske_utege\"><\/span>1. Nemojte zanemariti te\u0161ke utege<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigurno ste se ve\u0107 susreli s teorijom, koja govori <strong>da ako \u017eelite ukloniti masno\u0107u trebali biste vje\u017ebati s laganim utezima <\/strong>i velikim brojem ponavljanja. Me\u0111utim, <strong>istina je ba\u0161 suprotna<\/strong><strong>.<\/strong> Kao \u0161to govori i osobna trenerica Lindsay Cappotelli: <em>\u201eTreniram s utezima vi\u0161e nego 10 godina i shvatila sam, da te\u0161ki utezi podizani tijekom 5-8 ponavljanja <\/em><strong>usredoto\u010duju\u0107i se na slo\u017eene vje\u017ebe<\/strong><strong>,<\/strong> <em>kao<\/em> <em>\u0161to su \u010du\u010dnjevi, mrtvi potez i bench press, za mene su djelovali najbolje.\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8dedd18dd4a3122921b3bb1576d1959d.jpg\" alt=\"savjeta kako se rije\u0161iti masnih\" width=\"843\" height=\"562\" title=\"savjeta kako se rije\u0161iti masnih\"\/><\/figure><\/div>\n\n\n\n<p>&#8220;Vjerujem u upotrebu te\u0161kih utega \u0161to je \u010de\u0161\u0107e mogu\u0107e.&#8221; &#8211; glumac i&nbsp;fitness model James Joseph Pulido<\/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=\"2_Za_vrhunske_rezultate_koristite_supersetove\"><\/span>2. Za vrhunske rezultate koristite supersetove<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening rezistencije o\u010dito se u spaljivanju masno\u0107a isplati, ali mo\u017eda ne\u0107e biti na \u0161tetu ako malo razmislite o tome, da biste mogli izravne setove malo <em>\u201eignorirati\u201c<\/em><em>.<\/em> Mnogo je sporta\u0161a uglavnom prije natjecanja <strong>promijenilo organizaciju svojih treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eOtkrio sam da uklju\u010divanje krugova, dropsetova i supersetova za mene je stvarno djelovalo najbolje,\u201c<\/em> govori Kana\u0111anin Nick Opydo.<em>\u201eOdr\u017eavati<\/em> <strong>puls na visokoj razini i kratke pauze<\/strong><em> je u uklanjanju masno\u0107a najbitnije.\u201c&nbsp;\u201eVeliki sam <\/em><strong>navija\u010d supersetova na suprotstavljene skupine mi\u0161i\u0107a<\/strong><em> s&nbsp;kratkim pauzama za odr\u017eanje visokog intenziteta,\u201c <\/em>dodaje Cappotelli.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jenna-webbs-supersets-for-killer-legs-and-butt-v2-2.jpg\" alt=\"supersets za spaljivanje masno\u0107a\" width=\"843\" height=\"562\" title=\"supersets za spaljivanje masno\u0107a\"\/><\/figure><\/div>\n\n\n\n<p>Teksa\u0161ki trener Jesse Hobbs se sla\u017ee:<em> \u201eAko se trudite smr\u0161aviti i istaknuti definiciju mi\u0161i\u0107a, <\/em><strong>preporu\u010dujem supersetove<\/strong><strong>.<\/strong> <em>Na kraju svakog seta mo\u017eete svaki zadnji zamah 5 do 6 puta napumpati.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada se radi o spaljivanju masno\u0107e biznismen i&nbsp;fitnes model Dave Dreas oslanja se na supersetove. <strong>\u201eJa sam za supersetove<\/strong><em> i kombinacije odre\u0111enih partija na na\u010din da ih mogu trenirati jednom ili i 2 puta tjedno,\u201c <\/em>rekao je.<em> \u201eAko imate dobro raspore\u0111en program treninga, mo\u017eete cirkulirati ve\u0107e te\u017eine i vi\u0161e vje\u017ebi.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>Superset<\/strong> je u biti jako jednostavni. Vje\u017ebate <strong>dvije vje\u017ebe odmah jednu za drugom bez ili samo s minimalnom pauzom<\/strong><strong>,<\/strong> obi\u010dno idete na drugi stroj ili utege s utezima.&nbsp;&nbsp;<\/em><\/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=\"28936,28702,28689,30271,49360,5075,28324,44254,28792,8350,42481\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Smanjite_intervali_odmora\"><\/span>3. Smanjite intervali odmora<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hvatanje daha izme\u0111u vje\u017ebi tijekom duljeg vremena<\/strong> ne\u0107e biti u va\u0161em slu\u010daju efikasno, ako je va\u0161 cilj gubitak masno\u0107e, ka\u017ee osobni trener&nbsp;Alberty CodyIvey. Dok je i on tako\u0111er navija\u010d supersetova, Ivey tijekom mr\u0161avljenja <strong>izme\u0111u setova ne odmara vi\u0161e od 30 sekundi.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shutterstock_314302445.jpg\" alt=\"Nemojte zaboraviti metaboli\u010dki fini\u0161\" width=\"843\" height=\"562\" title=\"Nemojte zaboraviti metaboli\u010dki fini\u0161\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_4_Nemojte_zaboraviti_metabolicki_finis\"><\/span>&nbsp;4. Nemojte zaboraviti metaboli\u010dki fini\u0161<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dok neki sporta\u0161i <strong>izbjegavaju kardio vje\u017ebe<\/strong>, to ne zna\u010di da iz svojeg treninga s utezima izostavljaju metaboli\u010dki <em>\u201efini\u0161\u201c<\/em>. <em>\u201e<\/em><em>\u0161to je bilo tijekom nekoliko zadnjih godina u uklanjanju masno\u0107e djelotvorno za mene je bilo <\/em><strong>dodavanje kratkih fini\u0161a od 5 do 10 minuta<\/strong><em> na kraju treninga snage<\/em><strong> jednom ili 3 puta tjedno,<em>\u201c<\/em><\/strong> ka\u017ee Cappotelli. <em>\u201e<\/em><em>Nekoliko setova farmerskog hoda, valova s konopom, dvoskok preko u\u017eeta, zamaha utezima, power sprinta ili njihove kombinacije.\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/BattleRopes1c.jpg\" alt=\"kako izgubiti te\u017einu i spaliti masno\u0107e - mre\u0161kanje kroz konopac\" width=\"843\" height=\"562\" title=\"kako izgubiti te\u017einu i spaliti masno\u0107e - mre\u0161kanje kroz konopac\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Rasturajte_te_kardio_strojeve\"><\/span>5. Rasturajte te kardio strojeve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Intervalni trening visokog intenziteta, koji se naziva i<a href=\"https:\/\/gymbeam.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=HR-FBNF-blog\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a> (angl. high-intensity interval training), ne samo da spaljuje mnogo kalorija tijekom zamjenjivanja potpunih sprintova s lakim pauzama, ve\u0107 se i pokazalo da <strong>izra\u017eajno pobolj\u0161ava spaljivanje kalorija  \u010dak do 24 sati nakon vje\u017ebanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eHIIT spaljuje vi\u0161e kalorija tijekom kra\u0107eg vremena, \u0161to je <\/em><strong>idealno za ljude koji rade ekstremno dugo,<\/strong><em> poput mene\u201c <\/em>ka\u017ee Ivey. <em>\u201eHIIT kardio sudjeluje i u izgradnji mi\u0161i\u0107a, i<\/em>&nbsp;<strong>vi\u0161e mi\u0161i\u0107a zna\u010di ve\u0107i tro\u0161ak kalorija.<\/strong><em>\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hiit-jumps.jpg\" alt=\"savjeta kako se rije\u0161iti masnih - HIIT trening\" width=\"843\" height=\"562\" title=\"savjeta kako se rije\u0161iti masnih - HIIT trening\"\/><\/figure><\/div>\n\n\n\n<p>Kako bi se osiguralo da <strong>intervali visokog intenziteta ne\u0107e upiti sve aminokiseline<\/strong><strong>,<\/strong> koje se nalaze u va\u0161em krvotoku i jesu namijenjene za obnovu i izgradnju mi\u0161i\u0107a, Ivey <strong>savjetuje uzimati prije treninga BCAA aminokiseline<\/strong>, naro\u010dito ako ste nau\u010deni na jutarnje kardio na prazni \u017eeludac.<\/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=\"6_Istrcite_vani\"><\/span>6. Istr\u010dite vani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U intervalima s visokim intenzitetom mo\u017eete koristiti traku za tr\u010danje, stepper ili sobni bicikl. Me\u0111utim, kalifornijski sudionik fizi\u010dkih natjecanja Jimmy Everett, koji se uvijek voli podsjetiti na svoju staru nogometnu povijest, <strong>daje prednost HIIT treningu s pove\u0107anjem ili na terenu za nogomet<\/strong><strong>.<\/strong> Ne samo da mu to omogu\u0107ava iskoristiti prednosti odli\u010dnog vremena, ve\u0107 <strong>ima i vi\u0161e motivacije vje\u017ebati vani<\/strong>, daleko od monotonskih kardio strojeva.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/pic.jpg\" alt=\"savjeta kako se rije\u0161iti masnih - HIIT trening\" width=\"843\" height=\"562\" title=\"savjeta kako se rije\u0161iti masnih - HIIT trening\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Podesite_svoj_ciklus_saharida\"><\/span>7. Podesite svoj ciklus saharida<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pode\u0161avanje ciklusa unosa saharida, u kojem <strong>smanjite unos saharida na prili\u010dno nisku razinu<\/strong> \u2013 oko 50-100 g dnevno \u2013 tijekom nekoliko dana, koji je zamijenjen danom s visokim unosom saharida, je <strong>uobi\u010dajeni proces uspje\u0161nog programa uklanjanja masno\u0107a.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-cycling-meal-plan.jpg\" alt=\"savjeta kako se rije\u0161iti masnih\" width=\"843\" height=\"562\" title=\"savjeta kako se rije\u0161iti masnih\"\/><\/figure><\/div>\n\n\n\n<p>Kod mnogih sporta\u0161a i bodibildera, poput Everetta, je <strong>dan visokog unosa saharida<\/strong>&nbsp;isti dan kad treniraju noge ili le\u0111a, dakle <strong>vi\u0161ak glikogena se koristi kao pogonski motor <\/strong>tijekom izuzetno napornog treninga. Ako \u017eelite odrediti svoj ciklus saharida, isplanirajte <strong>na dan visokog unosa saharida naporne vje\u017ebe.<\/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=\"8_Cuvajte_se_skrivenih_kalorija\"><\/span>8. \u010cuvajte se skrivenih kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U slu\u010daju da si volite priu\u0161titi \u010da\u0161u soka ili ga upotrebljavate za pripremu <a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kreatinskog napitka<\/a>, <strong>\u010duvajte se skrivenih kalorija.<\/strong> Dok Pulido isti\u010de da povremena \u0161alica mo\u017ee biti u redu, teku\u0107e kalorije ne\u0107e vas nahraniti kao \u010dvrsta prehrana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema istra\u017eivanju objavljenom u <em>American Journal of Clinical Nutrition<\/em> 37% ukupnog unosa kalorija Amerikanaca dolazi od zasla\u0111enih napitaka, uklju\u010duju\u0107i limunade i vo\u0107ne sokove, iako <strong>vam ove kalorije ne\u0107e donijeti osje\u0107aj sitosti<\/strong><strong>.<\/strong> Ako \u017eudite za slatkim, vo\u0107e vam dodaje vi\u0161e vitamina, minerala i vlakana, i smanji vjerojatnost da \u0107ete morati pojesti neki dodatni obrok, jer <strong>napravi u va\u0161em probavnom sustavu ve\u0107i obim, pa se ne\u0107ete osje\u0107ati gladni.<\/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=\"9_Potrudite_se_slagati_vase_okusne_pupoljke\"><\/span>9. Potrudite se slagati va\u0161e okusne pupoljke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zamjena masne hrane <strong>alternativama s niskim sadr\u017eajem masti<\/strong> je uvijek lak\u0161im putem do u\u0161tede kalorija, ali mnogi ljudi varijanti s niskim sadr\u017eajem masti ne smatraju ukusnima. Mogli biste naprimjer imati problem <strong>zamijeniti punomasno mlijeko obranim mlijekom<\/strong>, jer to ima dosta vodnjikav okus..<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/196u2hiybd6e5jpg.jpg\" alt=\"Potrudite se slagati va\u0161e okusne pupoljke\" width=\"843\" height=\"562\" title=\"Potrudite se slagati va\u0161e okusne pupoljke\"\/><\/figure><\/div>\n\n\n\n<p>Probajte ovaj trik:&nbsp;Konzumirajte obrano mlijeko tijekom tri tjedna i nakon toga mo\u017eete pro\u0107i na 1 ili 2% mlijeko. Ovo \u0107e mlijeko za vas biti odjednom vi\u0161e kremasto nego obrano mlijeko bez da morate pro\u0107i natrag na punomasnu verziju. I sa svakom \u010da\u0161om od 230 ml <strong>\u0161tedite skoro 50 kalorija i 6 grama masti.<\/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=\"10_Pametno_sa_suplementima\"><\/span>10. Pametno sa suplementima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako smanjujete unos kalorija, uglavnom iz izvora saharida i masti, va\u0161e <strong>je tijelo vi\u0161e sklono tome da po\u010dne koristiti kao izvor energije aminokiseline.<\/strong>&nbsp;To je jedan od razloga za\u0161to su sporta\u0161i spomenuti u ovom \u010dlanku <strong>pove\u0107ali unos proteina<\/strong> tijekom programa za uklanjanje masnih naslaga. <strong>Proteini sirutke se lako mije\u0161aju<\/strong>, dakle da bismo ih pripremili ne trebamo niti blender, \u0161ejker \u0107e biti dovoljan.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/post-workout-protein-shake.gif\" alt=\"Pametno sa suplementima\" width=\"843\" height=\"562\" title=\"Pametno sa suplementima\"\/><\/figure><\/div>\n\n\n\n<p>Svaki sporta\u0161 poznaje snagu dobrog sredstva za izgaranje masno\u0107a. izvrsni je primjer <a href=\"https:\/\/gymbeam.hr\/sinefrin-90-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Synefrin<\/a>, koji funkcionira na bazi <strong>stimulacije termogeneze<\/strong> &#8211; stvara toplinu u organizmu \u010dime <strong>pove\u0107ava potro\u0161nju energije.<\/strong> Tako da tijelo potro\u0161i vi\u0161e energije, naravno, ako tome dodajemo jo\u0161 fizi\u010dku aktivnost i uravnote\u017eenu prehranu, dobijemo rezultate jo\u0161 br\u017ee. Istina je da <strong>nikad ne biste trebali o\u010dekivati da \u0107ete samo zahvaljuju\u0107i prehrambenu dodatku smr\u0161aviti.<\/strong> Me\u0111utim, kvalitetno sredstvo za izgaranje masno\u0107a mo\u017ee pomo\u0107i uklanjanju masnih naslaga.<\/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_Rijesite_se_nezdrave_hrane\"><\/span>11. Rije\u0161ite se nezdrave hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se rije\u0161ite svake hrane koju imate kod ku\u0107e, mo\u017ee<strong> vas napasti isku\u0161enje prejedati se slatki\u0161ima<\/strong> ili malim poslasticama. Ako ne pretjerujete sve je&nbsp;OK, i ponekad&nbsp;varati <em>\u201echeat mealom\u201c<\/em>&nbsp;je tako\u0111er u redu. Ali mnogo ljudi ne zna ba\u0161 dobro savladati isku\u0161enje i jesti umjereno. Ako si volite priu\u0161titi malu poslasticu u ve\u010dernjim satima <strong>najbolje funkcionira ova metoda<\/strong><strong>:<\/strong> Nemojte je imati pri ruci, pa je niti ne\u0107ete pojesti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/food-waaste-2.jpg\" alt=\"Rije\u0161ite se nezdrave hrane\" width=\"843\" height=\"562\" title=\"Rije\u0161ite se nezdrave hrane\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Smanjite_kolicine_kalorija\"><\/span>12. Smanjite koli\u010dine kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste u svojoj dijeti takvi neki nikakvi, osobni trener Opydo preporu\u010duje jednostavno rje\u0161enje: <strong>smanjite va\u0161e koli\u010dine kalorija koje konzumirate tijekom dana.<\/strong><em> \u201eOtkrio sam, da tijekom dijete, ako jedem ve\u0107inu svog jela tijekom dana, nisam uve\u010der toliko gladan i no\u0107u i prije spavanja nemam napade gladi\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Man-eating-crisps.jpg\" alt=\"savjeta kako se rije\u0161iti masnih\" width=\"843\" height=\"562\" title=\"savjeta kako se rije\u0161iti masnih\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Izbjegnite_kratkotrajna_rjesenja\"><\/span>13. Izbjegnite kratkotrajna rje\u0161enja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako tra\u017eite manual za dugotrajni uspjeh, odgovor svakako nije slijediti kratkotrajni dijetni ispravak za gubitak nekoliko kilograma. Kako odr\u017eati optimalu te\u017einu dugotrajno? Usvajanjem na\u010dina \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201e\u017divim svoj \u017eivot uz zdravlje, sportsku aktivnost i optimizam. <strong>Volim to \u0161to radim<\/strong>,\u201c ka\u017ee 30-godi\u0161nji Everett.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to sigurno slutite, <strong>uspje\u0161ni \u0107ete biti u slu\u010daju da uspijete ostvariti dugotrajne promjene<\/strong> pri odabiru hrane koju konzumirate. Me\u0111utim, nema svatko robotsku sposobnost da se odupre primamljivim poslasticama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eRekla bih da je najvi\u0161e podcijenjen aspekt gubljenja te\u017eine <\/em><strong>pronala\u017eenje plana prehrane, koji je stvarno dugotrajni<\/strong>,\u201c ka\u017ee trenerica Cappotelli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u201ePrevi\u0161e ljudi ulazi u ekstremne skale, smanjuju saharidi ili isprobavaju niskokalorijske dijete<\/strong>, <em>koje mogu djelovati na po\u010detku, ali <\/em><strong>s dugotrajnog gledi\u0161ta nisu zdravlju korisne.<\/strong><em> Mnogo ljudi misli da je klju\u010d za izgubljenje te\u017eine jesti uvijek &#8220;manje&#8221;, ali \u0161to ljudi ne shva\u0107aju je, da <\/em><strong>jesti dostatne koli\u010dine hrane<\/strong><em> je za odr\u017eanje zdravog metabolizma tako\u0111er jako bitno.\u201c<\/em><\/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=\"14_Nemojte_traziti_precice\"><\/span>14. Nemojte tra\u017eiti pre\u010dice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogo fitnes modela i&nbsp;sporta\u0161a vjeruje u to, da <strong>nikakva pre\u010dica do uspjeha jednostavno ne postoji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eNe postoji nikakva tajna uklanjanja masno\u0107a. Potrebni su samo <\/em><strong>stari dobar naporan rad i entuzijazam<\/strong><em>,\u201c<\/em> dodaje Cappotelli.<em> Kao i u svom ostalom, <\/em><strong>klju\u010d je vrijeme i dosljednost<\/strong><strong>.<\/strong> <em>Rezultati dolaze ako radite te prave stvari svaki dan. Je to <\/em><strong>o pravim odlukama<\/strong><em> i principijelnosti u planu treninga, ne <\/em><strong>o tra\u017eenju brzih ispravka ili tajnih receptura za uklanjanje masno\u0107a<\/strong><strong>.<\/strong><em>\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201ePoenta je u tome, \u0161to nikakav jednostavni na\u010din izlaska ne postoji,\u201c <\/em>dodaje Opydo.<em> \u201eNema manuala za sexy sixpack tijekom no\u0107i<\/em> <strong>\u2013 <\/strong><strong>tajna je dosljednost i napor<\/strong><strong>.<\/strong> <em>Ako prona\u0111ete vremena i obve\u017eete se da \u0107ete dirin\u010diti i napredovati ususret svojim fitness ciljevima <\/em><strong>na kraju \u0107ete do njih sigurno dospjeti<\/strong><strong>!<\/strong><em>\u201c<\/em><\/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=\"15_Pronadite_sparing_partnera_koji_ce_vas_motivirati\"><\/span>15. Prona\u0111ite sparing partnera koji \u0107e vas motivirati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tracia Ashley iz Floride dobiva veliku podr\u0161ku od svojeg prijatelja, koji nije samo njezin trener, ali joj dodaje i <strong>veliku dozu motivacije<\/strong><strong>.<\/strong> Vje\u017ebanje s iskusnijim sparing partnerom ili s va\u0161im partnerom mo\u017ee vam dati puno ohrabrenja.<em> \u201eVolim trenirati sa svojim de\u010dkom. Zna me razgibati, odr\u017eava moju pa\u017enju i<\/em>&nbsp;<strong>gura me dalje kada vi\u0161e ne mogu<\/strong><strong>,<\/strong>\u201c govori Ashley.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/best-weight-loss-tips-fitness-man-women.jpg\" alt=\"Prona\u0111ite sparing partnera koji \u0107e vas motivirati\" width=\"843\" height=\"562\" title=\"Prona\u0111ite sparing partnera koji \u0107e vas motivirati\"\/><\/figure><\/div>\n\n\n\n<p><em>\u201eVolim vje\u017ebati sa svojom zaru\u010dnicom,\u201c <\/em>dodaje Hobbs, koji se natje\u010de u bodibildingu.<em> \u201eMotivira me vi\u0161e nego itko drugi. Na\u0161i se sastanci mijenjaju u hrvanje svaki put kad zajedno treniramo, dakle <\/em><strong>se me\u0111usobno guramo na vi\u0161i nivo\u201c.<\/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=\"BONUS_PITANJA\"><\/span>BONUS PITANJA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">16. Koji savjet je najvi\u0161e precjenjivan?<\/h3>\n\n\n\n<p><em>\u201eNajvi\u0161e precjenjivan stav u vezi s gubitkom masno\u0107e je <\/em><strong>takozvana \u010dudesna dijeta,\u201c <\/strong>govori Opydo. <em>\u201eLjudi i dalje tra\u017ee jednostavna rje\u0161enja bez da ulo\u017ee vrijeme i trud.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eAko ne znate kako koristiti program ciklusa saharida ispravno<\/em>, <strong>najvi\u0161e precjenjivano je smanjivanje koli\u010dina saharida<\/strong>,\u201c dodaje Ivey.<em> \u201eVe\u0107ina ljudi ne zna kako se pridr\u017eavati ovog na\u010dina prehrane i ne znaju kako pove\u0107ati ostale potrebne makronutrijente. Prekomjerni <\/em><strong>kalorijski deficit usporuje metabolizam<\/strong><em> i u budu\u0107nosti mo\u017ee prouzro\u010diti probleme s prehranom.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">17. Koji je savjet najvi\u0161e podcjenjivan?<\/h3>\n\n\n\n<p><em>\u201ePo mojem mi\u0161ljenju je <\/em><strong>najvi\u0161e podcjenjivan savjet<\/strong><em> to, da gubitak te\u017eine ovisi o odabiru hrane,\u201c <\/em>govori Everett.<em>\u201eSvi se \u017eele rije\u0161iti masnih naslaga i osje\u0107ati se bolje, ali nitko ne \u017eeli jesti zdravo.&nbsp;<\/em><em>Uvijek tra\u017ee putove kako da zaobi\u0111u dobru hranu, koja <\/em><strong>svaki put provjereno djeluje<\/strong><em>.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eMnogo ljudi izbjegava HIIT kardio jer se boje da \u0107e izgubiti mi\u0161i\u0107e,\u201c <\/em>dodaje Opydo. <em>\u201eLjudi obi\u010dno preferiraju stabilnu kardio vje\u017ebu, ali otkrio sam da tijekom HIIT treninga mo\u017eete vidjeti <\/em><strong>najzna\u010dajnije promjene na va\u0161em tijelu.\u201c<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/deadmill-hiit.jpg\" alt=\"hiit trening\" width=\"843\" height=\"562\" title=\"hiit trening\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>izvor: bodybuilding.com<\/em><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u0160to mislite o ovim savjetima fitness trenera i bodibildera vi? <strong>Ho\u0107ete li ih probati uklju\u010diti<\/strong> u va\u0161 trening plan i plan prehrane? Ili imate drugih <strong>savjeta koje \u0107ete podijeliti i pomo\u0107i njima ostalima<\/strong><strong>?<\/strong> Stavite ih u komentar. U slu\u010daju da se vam \u010dlanak svidio, <strong>mo\u017eete ga podr\u017eati tako da ga podijelite.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mr\u0161avljenje i uklanjanje masnih naslaga nije jednostavno. Pogledajte 17 naj savjeta uspje\u0161nih sporta\u0161a. 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