{"id":285694,"date":"2016-08-29T09:20:00","date_gmt":"2016-08-29T07:20:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285694"},"modified":"2023-12-08T12:53:10","modified_gmt":"2023-12-08T11:53:10","slug":"6-tipp-a-testzsir-csokkentesere-az-izomtomeg-novelese-kozben","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/6-tipp-a-testzsir-csokkentesere-az-izomtomeg-novelese-kozben\/","title":{"rendered":"6 tipp a testzs\u00edr cs\u00f6kkent\u00e9s\u00e9re az izomt\u00f6meg n\u00f6vel\u00e9se k\u00f6zben"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/6-tipp-a-testzsir-csokkentesere-az-izomtomeg-novelese-kozben\/#1_NOVELD_A_FEHERJEBEVITELED\" title=\"1. N\u00d6VELD A FEH\u00c9RJEBEVITELED\">1. N\u00d6VELD A FEH\u00c9RJEBEVITELED<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/6-tipp-a-testzsir-csokkentesere-az-izomtomeg-novelese-kozben\/#2_EDZ_AZERT_HOGY_NOVELD_AZ_IZMAID_NE_AZERT_HOGY_A_TESTZSIROD_CSOKKENTSD\" title=\"2. EDZ AZ\u00c9RT, HOGY N\u00d6VELD AZ IZMAID, NE AZ\u00c9RT, HOGY A TESTZS\u00cdROD CS\u00d6KKENTSD\">2. EDZ AZ\u00c9RT, HOGY N\u00d6VELD AZ IZMAID, NE AZ\u00c9RT, HOGY A TESTZS\u00cdROD CS\u00d6KKENTSD<\/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.hu\/blog\/6-tipp-a-testzsir-csokkentesere-az-izomtomeg-novelese-kozben\/#3_CSOKKENTSD_A_SZENHIDRATBEVITELED\" title=\"3. CS\u00d6KKENTSD A SZ\u00c9NHIDR\u00c1TBEVITELED\">3. CS\u00d6KKENTSD A SZ\u00c9NHIDR\u00c1TBEVITELED<\/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.hu\/blog\/6-tipp-a-testzsir-csokkentesere-az-izomtomeg-novelese-kozben\/#4_FOGYASSZ_EGESZSEGES_ZSIROKAT\" title=\"4. FOGYASSZ EG\u00c9SZS\u00c9GES ZS\u00cdROKAT\">4. FOGYASSZ EG\u00c9SZS\u00c9GES ZS\u00cdROKAT<\/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.hu\/blog\/6-tipp-a-testzsir-csokkentesere-az-izomtomeg-novelese-kozben\/#5_FOGYASSZ_MEGFELELO_MENNYISEGU_KALORIAT\" title=\"5. FOGYASSZ MEGFELEL\u0150 MENNYIS\u00c9G\u0170 KAL\u00d3RI\u00c1T\">5. FOGYASSZ MEGFELEL\u0150 MENNYIS\u00c9G\u0170 KAL\u00d3RI\u00c1T<\/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.hu\/blog\/6-tipp-a-testzsir-csokkentesere-az-izomtomeg-novelese-kozben\/#6_A_KARDIO_EDZEST_HASZNALD_ZSIREGETESRE_NE_KALORIAK_EGETESERE\" title=\"6. A KARDI\u00d3 EDZ\u00c9ST HASZN\u00c1LD ZS\u00cdR\u00c9GET\u00c9SRE, NE KAL\u00d3RI\u00c1K \u00c9GET\u00c9S\u00c9RE\">6. A KARDI\u00d3 EDZ\u00c9ST HASZN\u00c1LD ZS\u00cdR\u00c9GET\u00c9SRE, NE KAL\u00d3RI\u00c1K \u00c9GET\u00c9S\u00c9RE<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>H\u00f6lgyeim, csak egy nagyon v\u00e9kony hat\u00e1rvonal h\u00faz\u00f3dik meg a <strong>testzs\u00edr cs\u00f6kkent\u00e9se \u00e9s az izomt\u00f6meg n\u00f6vel\u00e9se k\u00f6z\u00f6tt<\/strong>. A f\u00e9rfiaknak sz\u00f3l\u00f3 cikkek a test\u00e9p\u00edt\u00e9sr\u0151l \u00e9s fitneszr\u0151l gyakran azt hangoztatj\u00e1k, hogy n\u00f6velni kell a test t\u00f6meg\u00e9t is ahhoz, hogy n\u00f6velni lehessen az izomt\u00f6meget. Persze <strong>a legt\u00f6bb n\u0151nek nem az a c\u00e9lja<\/strong> (<em>tisztelet a kiv\u00e9teleknek, ugyeb\u00e1r<\/em>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha zs\u00edrt szeretn\u00e9l \u00e9getni, t\u00e1mogatnod kell az izmok n\u00f6veked\u00e9s\u00e9t. Ha izmosodni szeretn\u00e9l, <strong>helyesen \u00e9s eg\u00e9szs\u00e9gesen kell t\u00e1pl\u00e1lkoznod.<\/strong> Csakhogy a helyes t\u00e1pl\u00e1lkoz\u00e1s, vagy <strong>di\u00e9ta \u00f6nmag\u00e1ban nem el\u00e9g<\/strong>. A maxim\u00e1lis hat\u00e1s el\u00e9r\u00e9se \u00e9rdek\u00e9ben kombin\u00e1lnod kell az er\u0151s\u00edt\u0151 edz\u00e9seket a magas intenzit\u00e1s\u00fa kardi\u00f3 edz\u00e9sekkel. Olvasd el <strong>a 6 leghat\u00e9konyabb tipp\u00fcnket,<\/strong> amelyek seg\u00edtenek \u00e1tl\u00e9pni azt a k\u00e9pzeletbeli v\u00e9kony hat\u00e1rvonalat az <strong>izmok n\u00f6vel\u00e9se \u00e9s a zs\u00edr\u00e9get\u00e9s k\u00f6z\u00f6tt.<\/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=\"1_NOVELD_A_FEHERJEBEVITELED\"><\/span>1. N\u00d6VELD A FEH\u00c9RJEBEVITELED<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne f\u00e9lj t\u00f6bb feh\u00e9rj\u00e9t fogyasztani. <strong>N\u00f6veld a napi feh\u00e9rjebeviteled 1,5\u20132 gramm feh\u00e9rj\u00e9re 0,5 kg tests\u00falyra<\/strong>. <em>Igen, helyesen olvasod!<\/em><\/p>\n\n\n\n<p>Ezzel a m\u00f3dszerrel egy magasabb szint\u0171 feh\u00e9rjebevitelhez jutsz. \u00cdgy a feh\u00e9rj\u00e9k <strong>a nap folyam\u00e1n egyenletesen fognak eloszlani a szervezetedben<\/strong>, \u00e9s seg\u00edtenek megv\u00e9deni az izomt\u00f6megedet. Ha a szervezetedben aminosavak tal\u00e1lhat\u00f3k, akkor a szervezeted \u00fagy \u00e9rezheti, hogy nem kell sz\u00e9tszednie az izomsz\u00f6veteket ahhoz, hogy ezekhez a savakhoz hozz\u00e1jusson. <strong>Na \u00e9s mennyi az el\u00e9g?<\/strong> K\u00f6r\u00fclbel\u00fcl 300 gramm egy eg\u00e9szs\u00e9ges, 68 kilogrammos n\u0151nek.<\/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\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg\" alt=\"feh\u00e9rje az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9re \u00e9s zs\u00edrcs\u00f6kkent\u00e9sre\" class=\"wp-image-273752\" style=\"width:843px;height:562px\" title=\"feh\u00e9rje az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9re \u00e9s zs\u00edrcs\u00f6kkent\u00e9sre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><em>S\u0151t<\/em>, a leg\u00fajabb kutat\u00e1sok kimutatt\u00e1k, hogy a napi \u00f6tsz\u00f6ri feh\u00e9rjebevitel (0,36 g 0,5 kg testt\u00f6megre) <strong>nincs k\u00e1ros hat\u00e1ssal a testzs\u00edr t\u00e1rol\u00e1s\u00e1ra<\/strong>.&nbsp;<span class=\"tadv-color\" 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>Ezenk\u00edv\u00fcl<strong> a feh\u00e9rj\u00e9b\u0151l sz\u00e1rmaz\u00f3 kal\u00f3ri\u00e1k kev\u00e9sb\u00e9 hizlalnak<\/strong>, mint a sz\u00e9nhidr\u00e1tb\u00f3l, illetve a zs\u00edrb\u00f3l sz\u00e1rmaz\u00f3k, mert a feh\u00e9rje lebont\u00e1s\u00e1hoz t\u00f6bb energia sz\u00fcks\u00e9ges. A k\u00fcl\u00f6nb\u00f6z\u0151 \u00e9telek k\u00fcl\u00f6nb\u00f6z\u0151 metabolikus p\u00e1ly\u00e1kon haladnak v\u00e9gig. Ezek k\u00f6z\u00f6tt vannak \u201ehat\u00e9konyabbak\u201d \u00e9s kev\u00e9sb\u00e9 hat\u00e9konyak. Min\u00e9l \u201ehat\u00e9konyabb\u201d egy metabolikus p\u00e1lya, az \u00e9telb\u0151l sz\u00e1rmaz\u00f3 energia ann\u00e1l ink\u00e1bb munkav\u00e9gz\u00e9sre ford\u00edthat\u00f3, \u00e9s ann\u00e1l kevesebb a vesztes\u00e9g.<strong> A feh\u00e9rj\u00e9kb\u0151l val\u00f3 energianyer\u00e9s kev\u00e9sb\u00e9 hat\u00e9kony, mint a sz\u00e9nhidr\u00e1tokb\u00f3l \u00e9s zs\u00edrokb\u00f3l t\u00f6rt\u00e9n\u0151 energianyer\u00e9s.<\/strong> A feh\u00e9rje grammonk\u00e9nt n\u00e9gy kal\u00f3ri\u00e1t tartalmaz, de a feh\u00e9rjekal\u00f3ri\u00e1k nagy r\u00e9sze a lebont\u00e1s sor\u00e1n h\u0151vesztes\u00e9g form\u00e1j\u00e1ban elv\u00e9sz. Az \u00e9telek<strong> termikus (h\u0151termel\u0151) hat\u00e1sa (TEF)<\/strong> annak a fokm\u00e9r\u0151je, hogy a k\u00fcl\u00f6nb\u00f6z\u0151 \u00e9telek mennyire n\u00f6velik meg az energia felhaszn\u00e1l\u00e1st, vagyis mennyi energia kell a t\u00e1panyagok em\u00e9szt\u00e9s\u00e9hez, felsz\u00edv\u00f3d\u00e1s\u00e1hoz, \u00e9s \u00e1talak\u00edt\u00e1s\u00e1hoz. <span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<p>Ha <strong>a TEF<\/strong> megk\u00f6zel\u00edt\u0151leg 10%, \u00e9s az \u00e9tel 3 000 kal\u00f3ri\u00e1t tartalmaz, k\u00f6r\u00fclbel\u00fcl 300 kal\u00f3ri\u00e1t vesz\u00edtesz az alatt, am\u00edg <strong>a t\u00e1panyag megem\u00e9szt\u0151dik, felsz\u00edv\u00f3dik, \u00e9s \u00e1talakul.<\/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=\"2_EDZ_AZERT_HOGY_NOVELD_AZ_IZMAID_NE_AZERT_HOGY_A_TESTZSIROD_CSOKKENTSD\"><\/span>2. EDZ AZ\u00c9RT, HOGY N\u00d6VELD AZ IZMAID, NE AZ\u00c9RT, HOGY A TESTZS\u00cdROD CS\u00d6KKENTSD<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az <strong>izmok n\u00f6vel\u00e9s\u00e9re nem a legjobb recept<\/strong> a v\u00e9gtelens\u00e9gig t\u00f6rt\u00e9n\u0151 er\u0151s\u00edt\u00e9s k\u00f6nny\u0171 s\u00falyz\u00f3kkal, \u00e9s nagy ism\u00e9tl\u00e9ssz\u00e1mokkal. Ink\u00e1bb <strong>\u00f6sszpontos\u00edts a sokr\u00e9t\u0171 testmozg\u00e1sra<\/strong>, iktass be guggol\u00e1sokat, felh\u00faz\u00e1sokat, fekvenyom\u00e1sokat \u00e9s csig\u00e1s gyakorlatokat. Az ilyen fajta gyakorlatok lehet\u0151v\u00e9 teszik <strong>a nagyobb s\u00falyok emel\u00e9s\u00e9t, \u00e9s az izomt\u00f6megnek a nagy r\u00e9sz\u00e9t is serkentik.<\/strong> Ez\u00e9rt sz\u00fcks\u00e9ges, hogy az edz\u00e9seid r\u00e9szesei legyenek. Emelgess fokozatosan nagyobb s\u00falyokat, melyekkel id\u0151vel <strong>5\u20138 ism\u00e9tl\u00e9st is el tudsz majd v\u00e9gezni.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_5_.jpg\" alt=\"Hogyan fogyjunk le? N\u00f6velj\u00fck az izomt\u00f6megunket\" style=\"width:843px\" title=\"Hogyan fogyjunk le? N\u00f6velj\u00fck az izomt\u00f6megunket\"\/><\/figure>\n<\/div>\n\n\n<p>Folytasd a gyakorlatokat magas ism\u00e9tl\u00e9ssz\u00e1mmal, majd lassan, id\u0151vel, <strong>v\u00e1lts olyan s\u00falyz\u00f3kra, amelyekkel m\u00e1r nehezebb lesz befejezni 15\u201320 ism\u00e9tl\u00e9st.<\/strong><\/p>\n\n\n\n<p>A kem\u00e9ny edz\u00e9sek \u00e9s a magas ism\u00e9tl\u00e9ssz\u00e1m\u00fa edz\u00e9sek kombin\u00e1ci\u00f3ja <strong>ide\u00e1lis az izmok n\u00f6vel\u00e9s\u00e9re.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/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=\"53248,67330,67804,105934\" ><\/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_CSOKKENTSD_A_SZENHIDRATBEVITELED\"><\/span>3. CS\u00d6KKENTSD A SZ\u00c9NHIDR\u00c1TBEVITELED<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>Ugye tudtad, hogy ezt nem hagyjuk ki?!<\/em> Igen, <strong>cs\u00f6kkentened kell a sz\u00e9nhidr\u00e1tbeviteled<\/strong> \u2013 persze nem teljesen, de legal\u00e1bb <strong>olyan m\u00e9rt\u00e9kben, hogy a bevitt sz\u00e9nhidr\u00e1tmennyis\u00e9get a szervezeted hat\u00e9konyan fel tudja haszn\u00e1lni.<\/strong> Sokaknak hatalmas probl\u00e9ma megk\u00fczdeni\u00fck a sz\u00e9nhidr\u00e1tokkal, \u00e9s ez az oka az elh\u00edz\u00e1sok j\u00e1rv\u00e1nyszer\u0171 terjed\u00e9s\u00e9nek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legt\u00f6bb sz\u00e9nhidr\u00e1tot<strong> akkor fogyaszd, amikor azok a legink\u00e1bb a seg\u00edts\u00e9gedre lehetnek:<\/strong> <span style=\"color: #ff6600;\"><strong>k\u00e9t \u00f3r\u00e1val edz\u00e9s el\u0151tt \u00e9s k\u00f6zvetlen\u00fcl edz\u00e9s ut\u00e1n.<\/strong><\/span> A t\u00f6bbi sz\u00e9nhidr\u00e1tnak a<strong> magas rosttartalm\u00fa z\u00f6lds\u00e9gekb\u0151l k\u00e9ne sz\u00e1rmaznia<\/strong>. A z\u00f6lds\u00e9gek egyens\u00falyban tartj\u00e1k az energiaszinted, \u00e9s elh\u00e1r\u00edtj\u00e1k az \u00e9hs\u00e9g\u00e9rzeted.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_7_.jpg\" alt=\"Hogyan \u00e9gess\u00fcnk zs\u00edrt? sz\u00e9nhidr\u00e1t bevitel\" style=\"width:843px\" title=\"Hogyan \u00e9gess\u00fcnk zs\u00edrt? sz\u00e9nhidr\u00e1t bevitel\"\/><\/figure>\n<\/div>\n\n\n<p>M\u00e1r az egy j\u00f3 kiindul\u00e1si pont lesz, ha arra \u00f6sszpontos\u00edtasz, hogy <strong>a napi sz\u00e9nhidr\u00e1tbeviteled 1,5 g legyen 0,5 kg testt\u00f6megre<\/strong> (vagy 1g legyen 0,5kg-ra, ha t\u00fals\u00falyos vagy). Persze a sz\u00e9nhidr\u00e1tbevitel mennyis\u00e9g\u00e9t az is befoly\u00e1solja, hogy aznap mennyit edzett\u00e9l, \u00e9s edzett\u00e9l-e egy\u00e1ltal\u00e1n. Ha kihagytad az edz\u00e9st, <strong>cs\u00f6kkentsd a sz\u00e9nhidr\u00e1tbeviteled 0,75\u20131,0 grammra 0,5 kg testt\u00f6megre.<\/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=\"4_FOGYASSZ_EGESZSEGES_ZSIROKAT\"><\/span>4. FOGYASSZ EG\u00c9SZS\u00c9GES ZS\u00cdROKAT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sok n\u0151 annak \u00e9rdek\u00e9ben, hogy cs\u00f6kkentse a testzs\u00edrja mennyis\u00e9g\u00e9t, <strong>drasztikusan cs\u00f6kkenti a zs\u00edrbevitel\u00e9t.<\/strong> Ennek eredm\u00e9nye azonban nem csak a s\u00falyvesztes\u00e9g, hanem a <strong>hajritkul\u00e1s<\/strong> is. Nem besz\u00e9lve arr\u00f3l, hogy jelent\u0151sen romlik a b\u0151r\u00fck, \u00e9s a k\u00f6rmeik min\u0151s\u00e9ge is. A zs\u00edrok fontos szerepet j\u00e1tszanak abban, hogy megmaradjon a sz\u00f6vetek optim\u00e1lis fel\u00e9p\u00edt\u00e9se \u00e9s hormonszintje, valamint <strong>kulcsfontoss\u00e1g\u00fa szerep\u00fck van az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9n\u00e9l is.<\/strong> A zs\u00edroknak szint\u00e9n szerep\u00fck van abban, <strong>mennyire \u00e9rzed magad ev\u00e9s ut\u00e1n eltel\u00edtve.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00f3b\u00e1lj naponta k\u00f6r\u00fclbel\u00fcl<strong> 0,5 gramm zs\u00edrt fogyasztani 0,5 kg testt\u00f6megre.<\/strong> Ez azt jelenti, hogy egy 68 kilogrammos n\u0151, 68 gramm zs\u00edrt fogyaszthat naponta. <strong>Fogyassz k\u00fcl\u00f6nb\u00f6z\u0151 forr\u00e1sokb\u00f3l k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa, eg\u00e9szs\u00e9ges zs\u00edrokat<\/strong> (omega-3 \u00e9s omega-6 zs\u00edrsavakat, mono-tel\u00edtetlen zs\u00edrokat \u00e9s tel\u00edtett zs\u00edrokat).<\/p>\n\n\n\n<p><strong>P\u00e9ld\u00e1k az eg\u00e9szs\u00e9ges zs\u00edrokra:<\/strong> lazac, szard\u00ednia, di\u00f3, len, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/chia-hu\/\" class=\"ek-link\">chia magok<\/a>, makad\u00e1mdi\u00f3, avok\u00e1d\u00f3, ol\u00edva olaj, kendermagolaj, toj\u00e1ss\u00e1rg\u00e1ja \u00e9s k\u00f3kuszolaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_FOGYASSZ_MEGFELELO_MENNYISEGU_KALORIAT\"><\/span>5. FOGYASSZ MEGFELEL\u0150 MENNYIS\u00c9G\u0170 KAL\u00d3RI\u00c1T<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha az izom\u00e9p\u00edt\u00e9sre is v\u00e1gysz, mik\u00f6zben zs\u00edrt is \u00e9getsz, <strong>meg kell tal\u00e1lnod a kal\u00f3ria beviteled \u201earany k\u00f6z\u00e9p\u00fatj\u00e1t\u201d.<\/strong> Vagyis megfelel\u0151 mennyis\u00e9g\u0171 kal\u00f3ri\u00e1t kell fogyasztanod. Ezek a kal\u00f3ri\u00e1k olyanok, <strong>mint az \u00fczemanyag az izmok n\u00f6vel\u00e9s\u00e9n\u00e9l<\/strong>, mik\u00f6zben persze zs\u00edrt is \u00e9getsz.<\/p>\n\n\n\n<p>N\u00e9zd meg az aj\u00e1nl\u00e1sokat az egyes makronutriensekre, hogy l\u00e1sd, hogy m\u0171k\u00f6dnek egy\u00fctt:<\/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\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>MAKROT\u00c1PANYAGOK<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>GRAMMOK 0,5KG TESTT\u00d6MEGRE<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>KAL\u00d3RI\u00c1K GRAMMOKRA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>KAL\u00d3RIA FOGYASZT\u00c1SRA<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">675<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp; Makronutriens-, \u00e9s kal\u00f3riaminta 68 kilogrammos n\u0151 sz\u00e1m\u00e1ra<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ne felejtsd el, hogy<strong> nem di\u00e9t\u00e1zol,<\/strong>&nbsp;hanem igyekszel az izomt\u00f6meged n\u00f6velni, mik\u00f6zben zs\u00edrt \u00e9getsz. Egy n\u0151nek, aki ki akarja hozni mag\u00e1b\u00f3l a maximumot az edz\u0151teremben, sz\u00fcks\u00e9ge van a<strong> makronutriensek megfelel\u0151 egyens\u00faly\u00e1ra, \u00e9s elegend\u0151 kal\u00f3ria bevitelre<\/strong>, amellyel beind\u00edtja az izmok n\u00f6veked\u00e9s\u00e9t, \u00e9s a testzs\u00edr cs\u00f6kkent\u00e9s\u00e9t. Ezeknek felelnek meg az al\u00e1bbi aj\u00e1nl\u00e1saink.<\/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\/image00002-1-1-1124x749.jpeg\" alt=\"Mennyi kal\u00f3ri\u00e1t vigy\u00fcnk be a zs\u00edrcs\u00f6kkent\u00e9shez\" class=\"wp-image-273766\" style=\"width:843px;height:562px\" title=\"Mennyi kal\u00f3ri\u00e1t vigy\u00fcnk be a zs\u00edrcs\u00f6kkent\u00e9shez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_A_KARDIO_EDZEST_HASZNALD_ZSIREGETESRE_NE_KALORIAK_EGETESERE\"><\/span>6. A KARDI\u00d3 EDZ\u00c9ST HASZN\u00c1LD ZS\u00cdR\u00c9GET\u00c9SRE, NE KAL\u00d3RI\u00c1K \u00c9GET\u00c9S\u00c9RE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Az egyik legnagyobb hiba<\/strong>, amelyet az emberek elk\u00f6vetnek az, hogy hossz\u00fa kardi\u00f3 edz\u00e9ssel pr\u00f3b\u00e1lj\u00e1k el\u00e9getni a testzs\u00edrt. <strong>Ez a kal\u00f3ri\u00e1k el\u00e9get\u00e9s\u00e9n\u00e9l m\u0171k\u00f6dik is<\/strong>, csak be\u00e1llhat az \u00fagynevezett kal\u00f3ria deficit is, amikor a szervezet els\u0151sorban<strong> az izomsz\u00f6veteket \u00e9geti el testzs\u00edr helyett.<\/strong> Ez\u00e9rt ink\u00e1bb pr\u00f3b\u00e1ld ki a <strong>magas intenzit\u00e1s\u00fa intervallum edz\u00e9st (HIIT).<\/strong> Hogy mi\u00e9rt? A HIIT edz\u00e9sekn\u00e9l kimutatt\u00e1k, hogy megtartott\u00e1k az izomt\u00f6meget, egy\u00fattal a zs\u00edrt \u00fagy haszn\u00e1lt\u00e1k fel, mint az \u00fczemanyagot. Ez pedig igaz\u00e1n egy nyer\u0151 kombin\u00e1ci\u00f3!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_8_.jpg\" alt=\"kardi\u00f3 edz\u00e9s \u00e9s fogy\u00e1s\" style=\"width:843px\" title=\"kardi\u00f3 edz\u00e9s \u00e9s fogy\u00e1s\"\/><\/figure>\n<\/div>\n\n\n<p>3\u20135 perces bemeleg\u00edt\u00e9s ut\u00e1n v\u00e9gezd el az els\u0151 intervallumot, m\u00e9gpedig <strong>60 m\u00e1sodperces teljes bevet\u00e9ssel.<\/strong> Ezut\u00e1n tarts regener\u00e1ci\u00f3s sz\u00fcnetet, am\u00edg a pulzussz\u00e1mod normaliz\u00e1l\u00f3dik,<strong> ennek 2\u20134 percig kell tartania.<\/strong> Ut\u00e1na \u00fajra k\u00e9szen \u00e1llsz a teljes bevet\u00e9sre. A legfontosabb a HIIT edz\u00e9sn\u00e9l az, hogy betartsd az id\u0151tartamokat, amelyek alatt<strong> teljes er\u0151bevet\u00e9ssel edzel<\/strong>. Ellenkez\u0151 esetben nem \u00e9red el a k\u00edv\u00e1nt eredm\u00e9nyeket, csal\u00f3dott leszel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A HIIT edz\u00e9seket a szervezeted megh\u00e1l\u00e1lja, de ne v\u00e9gezd minden nap. <strong>V\u00e9gezd hetente 1\u20133 alkalommal, maxim\u00e1lis szinten.<\/strong> Ha \u00fagy \u00e9rzed, hogy a HIIT edz\u00e9s elveszi az energi\u00e1d az er\u0151s\u00edt\u0151 edz\u00e9sekt\u0151l, cs\u00f6kkentsd le az edz\u00e9ssz\u00e1mot.<\/p>\n\n\n\n<p><strong>Mit gondolsz ezekr\u0151l a tippekr\u0151l?<\/strong> Oszd meg vel\u00fcnk a v\u00e9lem\u00e9nyed, \u00e9s ha tetszett a cikk \u00e9s<strong>&nbsp;oszd meg a t\u00f6bbiekkel is!<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fogyni szeretn\u00e9l, vagy a testzs\u00edr-sz\u00e1zal\u00e9kodat cs\u00f6kkenteni? A legjobb megold\u00e1s az izomt\u00f6meg n\u00f6vel\u00e9se, \u00e9s az okos d\u00f6nt\u00e9sek meghozatala a t\u00e1pl\u00e1lkoz\u00e1s ter\u00e9n.<\/p>\n","protected":false},"author":25,"featured_media":165192,"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":[94],"tags":[6372,7188,7440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285694","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-fogyas","9":"tag-izomtomeg-noveles","10":"tag-testzsir","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 tipp a testzs\u00edr cs\u00f6kkent\u00e9s\u00e9re az izomt\u00f6meg n\u00f6vel\u00e9se k\u00f6zben - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fogyni szeretn\u00e9l, vagy a testzs\u00edr-sz\u00e1zal\u00e9kodat cs\u00f6kkenteni? 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