{"id":285722,"date":"2017-05-14T09:42:00","date_gmt":"2017-05-14T07:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285722"},"modified":"2023-09-08T09:02:02","modified_gmt":"2023-09-08T07:02:02","slug":"cum-sa-reduceti-din-grasime-si-cresterea-masei-musculare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-reduceti-din-grasime-si-cresterea-masei-musculare\/","title":{"rendered":"6 sugestii cum s\u0103 reduce\u021bi din gr\u0103sime \u0219i cre\u0219terea masei musculare"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-reduceti-din-grasime-si-cresterea-masei-musculare\/#1_Cresteti_aportul_de_proteine\" title=\"1.&nbsp;Cre\u0219te\u021bi aportul de proteine\">1.&nbsp;Cre\u0219te\u021bi aportul de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-reduceti-din-grasime-si-cresterea-masei-musculare\/#2_Antrenati-va_pentru_cresterea_masei_musculare_nu_pentru_a_arde_grasimi\" title=\"2.&nbsp;Antrena\u021bi-v\u0103 pentru cre\u0219terea masei musculare, nu pentru a arde gr\u0103simi\">2.&nbsp;Antrena\u021bi-v\u0103 pentru cre\u0219terea masei musculare, nu pentru a arde gr\u0103simi<\/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.ro\/blog\/cum-sa-reduceti-din-grasime-si-cresterea-masei-musculare\/#3_Reduceti_aportul_de_carbohidrati\" title=\"3.&nbsp;Reduce\u021bi aportul de carbohidra\u021bi\">3.&nbsp;Reduce\u021bi aportul de carbohidra\u021bi<\/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.ro\/blog\/cum-sa-reduceti-din-grasime-si-cresterea-masei-musculare\/#4_Consumati_grasimi_sanatoase\" title=\"4.&nbsp;Consuma\u021bi gr\u0103simi s\u0103n\u0103toase\">4.&nbsp;Consuma\u021bi gr\u0103simi s\u0103n\u0103toase<\/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.ro\/blog\/cum-sa-reduceti-din-grasime-si-cresterea-masei-musculare\/#5_Consumati_cantitatea_adecvata_de_calorii\" title=\"5.&nbsp;Consuma\u021bi cantitatea adecvat\u0103 de calorii\">5.&nbsp;Consuma\u021bi cantitatea adecvat\u0103 de calorii<\/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.ro\/blog\/cum-sa-reduceti-din-grasime-si-cresterea-masei-musculare\/#6_Folositi_antrenamentele_cardio_pentru_a_crea_un_deficit_caloric_dar_si_pentru_a_arde_grasime\" title=\"6.&nbsp;Folosi\u021bi antrenamentele cardio pentru a crea un deficit caloric, dar \u0219i pentru a arde gr\u0103sime\">6.&nbsp;Folosi\u021bi antrenamentele cardio pentru a crea un deficit caloric, dar \u0219i pentru a arde gr\u0103sime<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"color: #666666;\">Doamnelor, exist\u0103 o linie fin\u0103 \u00eentre <strong>eliminarea gr\u0103simii corporale&nbsp;\u0219i cre\u0219terea masei musculare<\/strong>. Articolele de culturism \u0219i fitness, care adesea vizeaz\u0103 b\u0103rba\u021bii, spun c\u0103 ave\u021bi nevoie de volum, dac\u0103 dori\u021bi s\u0103 cre\u0219te\u021bi masa muscular\u0103. Dar acest lucru pur \u0219i simplu <strong>nu este obiectivul<\/strong> majorit\u0103\u021bii femeilor (<em>desigur, sunt \u0219i excep\u021bii).<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Sustine\u0163i cresterea masei musculare dac\u0103 doriti arderea gr\u0103similor! Este necesar s\u0103 m\u00e2nca\u021bi \u00een mod corespunz\u0103tor \u0219i s\u0103 lua\u021bi decizii inteligente c\u00e2nd vine vorba de nutri\u021bie, pentru a <strong>hr\u0103ni mu\u0219chii, \u015fi a cre\u0219te<\/strong>. \u00cens\u0103 doar&nbsp;<strong>dieta nu este de ajuns<\/strong>. Pentru a maximiza rezultatele, combina\u021bi antrenamentul de for\u021b\u0103 \u0219i HIIT cardio. V\u0103 invit\u0103m s\u0103 urm\u0103ri\u0163i aceste&nbsp;<strong>6 cele mai eficiente sugestii<\/strong>, care v\u0103 vor ajuta s\u0103 trece\u021bi de linia fin\u0103 dintre <strong>construc\u021bia masei musculare \u0219i arderea gr\u0103similor.<\/strong>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Cresteti_aportul_de_proteine\"><\/span>1.&nbsp;Cre\u0219te\u021bi aportul de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">S\u0103 nu v\u0103 fie team\u0103 s\u0103 consuma\u021bi mai multe proteine. Lua\u021bi \u00een considerare <strong>cre\u0219terea aportului zilnic de proteine cu 1,5 p\u00e2n\u0103 la 2 grame&nbsp;<\/strong>per 1 kg de greutate corporal\u0103. <em>Da, a\u021bi citit corect!<\/em><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">Ar trebui s\u0103 ajunge\u021bi la un nivel mai ridicat cu aportul de proteine, care <strong>sunt distribuite uniform pe tot parcursul zilei<\/strong> \u0219i ajut\u0103 la protejarea masei musculare. Dac\u0103 aminoacizii plutesc \u00een organismul dumneavoastr\u0103, corpul vostru simte asta, \u0219i nu are nevoie s\u0103 consume din \u021besutul muscular. <strong>C\u00e2t este de ajuns?&nbsp;<\/strong>Poate fi aproximativ 300 de grame pentru o femeie s\u0103n\u0103toas\u0103 cu greutatea de 68 kg.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg\" alt=\"proteine pentru sl\u0103bit \u0219i cre\u0219terea mu\u0219chilor\" class=\"wp-image-273752\" width=\"843\" height=\"562\" title=\"proteine pentru sl\u0103bit \u0219i cre\u0219terea mu\u0219chilor\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><em>\u00cen plus<\/em>, un studiu recent a ar\u0103tat c\u0103 \u0219i consumul recomandat zilnic de proteine (0,36 g la 0,5 kg de greutate corporal\u0103) de 5 ori pe zi, nu are <\/span><strong><span style=\"color: #666666;\">nici un efect negativ asupra depozit\u0103rii gr\u0103simii corporale.<\/span>&nbsp;<\/strong> <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><span style=\"color: #666666;\">S-a demonstrat c\u0103 m\u00e2ncarea bogat\u0103 \u00een proteine are un&nbsp;<strong>efect pozitiv asupra num\u0103rului de calorii arse pe parcursul zilei<\/strong>. Aceasta duce la cre\u0219terea cantit\u0103\u021bii de calorii arse prin procesul de digestie, absorb\u021bie \u0219i distribu\u021bia substan\u021belor nutritive, denumit&nbsp;<strong><em>efectul termic al alimentelor (TEF)<\/em><\/strong>.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p><strong>Efectul termic al alimentelor (TEF)<\/strong> este m\u0103sura energiei consumate \u00een timpul digestiei. TEF este de aproximativ 10%, astfel \u00eenc\u00e2t, din consumul de m\u00e2ncare de aproximativ 3000 de calorii, \u00een jur de 300 de calorii sunt consumate prin <strong>procesele de c\u0103ldur\u0103, absorb\u021bie, digestie \u0219i depozitarea nutrien\u021bilor.<\/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_Antrenati-va_pentru_cresterea_masei_musculare_nu_pentru_a_arde_grasimi\"><\/span>2.&nbsp;Antrena\u021bi-v\u0103 pentru cre\u0219terea masei musculare, nu pentru a arde gr\u0103simi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Petrecerea timpului de antrenament \u00eentr-un circuit f\u0103r\u0103 sf\u00e2r\u0219it, folosind greut\u0103\u021bi u\u0219oare cu un num\u0103r mare de repet\u0103ri, nu este <strong>cea mai bun\u0103 re\u021bet\u0103 pentru cre\u0219terea masei musculare<\/strong>. \u00cen schimb, concentra\u021bi-v\u0103 pe <strong>mi\u0219c\u0103rile complexe<\/strong>, cum ar fi genuflexiuni, \u00eendrept\u0103ri, bench-press \u0219i trac\u021biuni la bar\u0103. Aceste mi\u0219c\u0103ri v\u0103 permit ridicarea greut\u0103\u021bilor mai mari \u0219i <strong>stimularea majorit\u0103\u021bii masei musculare<\/strong>, motiv pentru care ar trebui s\u0103 fie baza fiec\u0103rui antrenament. Concentra\u021bi\u0103-v\u0103 pe ad\u0103ugarea treptat\u0103 a num\u0103rului de greut\u0103\u0163i \u015fi, pe parcursul timpului, ve\u021bi putea <strong>efectua 5-8 repet\u0103ri.<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_5_.jpg\" alt=\"cum s\u0103 sl\u0103bim? sprijini\u021bi cre\u0219terea masei musculare\" width=\"843\" title=\"cum s\u0103 sl\u0103bim? sprijini\u021bi cre\u0219terea masei musculare\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u00centotdeauna pute\u021bi include \u0219i exerci\u021biile cu multe repet\u0103ri, care ar trebui executate cu <strong>greut\u0103\u021bi care fac 15-20 de repet\u0103ri greu de efectuat.<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #000000;\"><span class=\"tadv-color\"><em>Combina\u021bia dintre antrenamentul intens \u0219i antrenamentul cu num\u0103r mare de repet\u0103ri este<\/em><\/span><span class=\"tadv-color\"><strong><em> ideal\u0103 pentru cre\u0219terea masei musculare.<\/em><\/strong><\/span><\/span><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\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_Reduceti_aportul_de_carbohidrati\"><\/span>3.&nbsp;Reduce\u021bi aportul de carbohidra\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\"><em>\u0218tia\u021bi c\u0103 o s\u0103 vin\u0103, nu?<\/em> Da, ar trebui s\u0103 <strong>reduce\u021bi aportul de carbohidra\u021bi<\/strong> &#8211; nu \u00een \u00eentregime, ci <strong>\u00een m\u0103sura \u00een care ace\u0219tia sunt utiliza\u021bi \u00een mod eficient de organismul vostru<\/strong>. Mul\u021bi dintre noi au o problem\u0103 real\u0103 atunci c\u00e2nd vine vorba de zaharuri, iar acesta este motivul, pentru care fenomenul obezit\u0103\u021bii este \u00een prezent, o problem\u0103.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Cea mai mare cantitate de carbohidra\u0163i ar trebui consumat\u0103&nbsp;<strong>\u00een momentele care v\u0103 ofer\u0103 cele mai multe beneficii<\/strong>:<\/span> <span style=\"color: #ff6600;\"><strong>cu dou\u0103 ore \u00eenainte de antrenament <\/strong><\/span>\u0219i<span style=\"color: #ff6600;\"><strong> imediat dup\u0103 antrenament<\/strong>.<\/span> <span style=\"color: #666666;\">Restul carbohidra\u021bilor \u00een timpul zilei ar trebui s\u0103 provin\u0103 <strong>din legume bogate \u00een fibre<\/strong>. Legumele v\u0103 ajut\u0103 la men\u021binerea controlului energiei \u0219i \u00eendep\u0103rteaz\u0103 senza\u0163ia de foame.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_7_.jpg\" alt=\"cum s\u0103 ardem gr\u0103simile? consumul de carbohidra\u021bi\" width=\"843\" title=\"cum s\u0103 ardem gr\u0103simile? consumul de carbohidra\u021bi\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Punctul bun de pornire este de&nbsp;<strong>1,5 g de carbohidra\u021bi pe 0,5 kg de greutate corporal\u0103 \u00een timpul zilei <\/strong>(sau 1 gram pe 0,5 kg dac\u0103 sunte\u021bi supraponderal). Desigur, varia\u021bi cantitatea consumat\u0103 de carbohidra\u021bi, \u00een func\u021bie de c\u00e2t timp petrece\u021bi la antrenament \u00een ziua respectiv\u0103 sau dac\u0103 nu v\u0103 antrena\u021bi deloc. \u00cen ziua \u00een care nu v\u0103 anterna\u021bi,&nbsp;<strong>reduce\u021bi aportul de carbohidra\u021bi la 0.75 g &#8211; 1.0 g per 0,5 kg&nbsp;<\/strong>de greutate corporal\u0103.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Consumati_grasimi_sanatoase\"><\/span>4.&nbsp;Consuma\u021bi gr\u0103simi s\u0103n\u0103toase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Majoritatea femeilor reduc drastic aportul de gr\u0103simi, <strong>cu scopul de a reduce gr\u0103simea din corp<\/strong>. Din cauza asta, \u00eencep s\u0103 piard\u0103 nu numai din greutate, dar li se <strong>sub\u021biaz\u0103 p\u0103rul <\/strong>\u015fi&nbsp;\u00ee\u0219i pierd frumuse\u021bea unghiilor \u0219i a pielii. Gr\u0103simea joac\u0103 un rol foarte important \u00een men\u021binerea structurii optime a celulelor \u0219i a nivelului de hormoni. \u00cen acela\u0219i timp este&nbsp;<strong>esen\u021bial\u0103 \u00een sprijinirea mediului<\/strong> pentru construirea masei musculare. Joac\u0103 un rol important al&nbsp;<strong>senza\u0163iei de de sa\u0163ietate.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u00cencerca\u021bi s\u0103 consuma\u021bi zilnic aproximativ <strong>1 gram de gr\u0103simi la 1 kg de greutate corporal\u0103<\/strong>. Asta \u00eenseamn\u0103 c\u0103 o femeie cu o greutatea de 68 kg consum\u0103 zilnic 68 de grame de gr\u0103simi. Asigura\u021bi-v\u0103 c\u0103 include\u021bi o varietate de surse pentru a <strong>beneficia de avantajele diferitelor tipuri de gr\u0103simi<\/strong> (acizi omega-3 \u0219i omega-6, acizi gra\u0219i, gr\u0103simi monosaturate \u0219i saturate).<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Exemple de gr\u0103simi s\u0103n\u0103toase:<\/strong> somon, sardine, nuci, in, semin\u021be de chia, nuci macadamia, avocado, ulei de m\u0103sline, ulei de semin\u021be de c\u00e2nep\u0103, g\u0103lbenu\u0219 de ou \u0219i ulei de nuc\u0103 de cocos.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Consumati_cantitatea_adecvata_de_calorii\"><\/span>5.&nbsp;Consuma\u021bi cantitatea adecvat\u0103 de calorii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Dac\u0103 dori\u021bi s\u0103 p\u0103\u015fi\u0163i pe ghea\u021ba sub\u021bire a drumului \u00een construirea masei musculare \u00een timp ce arde\u021bi gr\u0103simi, <strong>este necesar s\u0103 v\u0103 g\u0103si\u021bi \u201ecalea de aur\u201c caloric\u0103<\/strong>. Trebuie s\u0103 consuma\u021bi suficiente calorii, care servesc drept <strong>combustibil pentru construirea muscular\u0103<\/strong> \u00een ardearea curent\u0103 a gr\u0103simii.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">S\u0103 ne uit\u0103m pe&nbsp;<strong>recomandarea pentru fiecare dintre macronutrien\u021bi<\/strong>, ca s\u0103 vedem modul \u00een care ace\u0219tia lucreaz\u0103 \u00eempreun\u0103:<\/span><\/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><span style=\"color: #666666;\">&nbsp;MACRONUTRIEN\u021aI<\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong><span style=\"color: #666666;\">GRAME LA 0.5 KG DE GREUTATE CORPORAL\u0102<\/span><\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong><span style=\"color: #666666;\">CALORII PE GRAM<\/span><\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #666666;\">CALORII PENTRU CONSUM<\/span><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/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\">Carbohidra\u021bi<\/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\">Gr\u0103simi<\/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\"><span style=\"color: #666666;\"><em>&nbsp; &nbsp;&nbsp;Propuneri de macronutrienti \u0219i calorii pentru o femeie cu o greutate de 68 kg..<\/em><\/span><\/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\"><span style=\"color: #666666;\">Aminti\u021bi-v\u0103 c\u0103&nbsp;<strong>nu sunte\u021bi la diet\u0103<\/strong>. \u00cencerca\u021bi s\u0103 cre\u0219te\u021bi masa muscular\u0103 \u00een timp ce arde\u021bi gr\u0103simea. O femeie care este determinat\u0103 s\u0103 dea maximul \u00een sala de fitness, are nevoie de&nbsp;<strong>echilibrul adecvat de macronutrien\u021bi \u0219i calorii suficiente<\/strong> pentru sus\u0163inerea efortului \u00een construirea masei musculare \u0219i \u00een pierderea gr\u0103simii.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg\" alt=\"de c\u00e2te calorii ave\u021bi nevoie pentru arderea gr\u0103similor\" class=\"wp-image-273766\" width=\"843\" height=\"562\" title=\"de c\u00e2te calorii ave\u021bi nevoie pentru arderea gr\u0103similor\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Folositi_antrenamentele_cardio_pentru_a_crea_un_deficit_caloric_dar_si_pentru_a_arde_grasime\"><\/span>6.&nbsp;Folosi\u021bi antrenamentele cardio pentru a crea un deficit caloric, dar \u0219i pentru a arde gr\u0103sime<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Una dintre cele mai mari gre\u0219eli<\/strong>, pe care oamenii o fac atunci c\u00e2nd \u00eencearc\u0103 s\u0103 ard\u0103 gr\u0103sime este efectuarea unui antrenament cardio de lung\u0103 durat\u0103. Acesta <strong>func\u021bioneaz\u0103 la arderea caloriilor<\/strong>, dar \u00een acela\u0219i timp pute\u021bi intra \u00een deficitul de calorii atunci c\u00e2nd organismul vostru \u00eencepe&nbsp;<strong>prima dat\u0103 s\u0103 ard\u0103 \u021besutul muscular<\/strong>, \u00eenainte de gr\u0103sime. \u00cen schimb, folosi\u021bi <strong>antrenamentul pe intervale de mare intensitate (HIIT)<\/strong> ca form\u0103 primar\u0103 a antrenamentului cardio. De ce? La HIIT a fost dovedit c\u0103 men\u021bine masa muscular\u0103 \u0219i \u00een acela\u0219i timp folose\u0219te gr\u0103simea ca \u0219i combustibil.&nbsp;<strong><sup>4,5&nbsp;<\/sup><\/strong>Aceasta este combina\u021bia c\u00e2\u0219tig\u0103toare.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_8_.jpg\" alt=\"cardio pentru sl\u0103bit \u0219i arderi de gr\u0103simi\" width=\"843\" title=\"cardio pentru sl\u0103bit \u0219i arderi de gr\u0103simi\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Dup\u0103 3-5 minute de \u00eenc\u0103lzire, efectua\u021bi primul interval(sprint), astfel \u00eenc\u0103t ultimele&nbsp;<strong>60 de secunde merge\u021bi f\u0103r\u0103 oprire<\/strong>. Apoi l\u0103sa\u021bi-v\u0103 timp de recuperare, p\u00e2n\u0103 ce ritmul cardiac revine la normal, ceea ce ar trebui <strong>s\u0103 dureze 2-4 minute<\/strong>. \u00cen acest moment sunte\u021bi preg\u0103tit pentru a face din nou un sprint. Cheia antrenamentului HIIT este <strong>efectuarea la vitez\u0103 maxim\u0103, ca liliacul,<\/strong> \u00een aceste intervale. \u00cen caz contrar, rezultatele voastre vor fi dezam\u0103gitoare.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">HIIT este antrenamentul ideal pentru corp, dar nu-l practia\u0163i \u00een fiecare zi. Efectua\u021bi-l de <strong>1-3 ori pe s\u0103pt\u0103m\u00e2n\u0103, la nivel maxim<\/strong>. Dac\u0103 ave\u021bi impresia c\u0103 HIIT v\u0103 diminueaz\u0103 din energie la antrenamentul de for\u021b\u0103, t\u0103ia\u021bi din el.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">Ce p\u0103rere ave\u021bi despre aceste sugestii? \u00cemp\u0103rt\u0103\u0219i\u021bi-v\u0103 opiniile nou\u0103 \u00een comentarii \u0219i desigur, dac\u0103 v-a pl\u0103cut articolul, <strong>\u00eel pute\u021bi sprijini prin distribuire!<\/strong><\/span><\/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>Vre\u021bi s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 reduce\u021bi \u021besutul adipos din organism? Citi\u021bi cele 6 sfaturi pentru a reduce gr\u0103simea din corp \u0219i pentru a cre\u0219te masa muscular\u0103.<\/p>\n","protected":false},"author":25,"featured_media":165194,"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":[95],"tags":[7190,7442,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285722","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-cresterea-masei-musculare","9":"tag-grasime-corporala","10":"tag-pierdere-in-greutate","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 sugestii cum s\u0103 reduce\u021bi din gr\u0103sime \u0219i cre\u0219terea masei musculare - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vre\u021bi s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 reduce\u021bi \u021besutul adipos din organism? 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