{"id":285741,"date":"2018-11-26T10:05:00","date_gmt":"2018-11-26T09:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285741"},"modified":"2023-09-07T20:43:30","modified_gmt":"2023-09-07T18:43:30","slug":"6-savjeta-kako-smanjiti-tjelesne-masti-uz-povecanje-misicne-mase","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/6-savjeta-kako-smanjiti-tjelesne-masti-uz-povecanje-misicne-mase\/","title":{"rendered":"6 savjeta kako smanjiti tjelesne masti uz pove\u0107anje mi\u0161i\u0107ne mase"},"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\/6-savjeta-kako-smanjiti-tjelesne-masti-uz-povecanje-misicne-mase\/#1POVECAJTE_UNOS_BJELANCEVINA\" title=\"1.POVE\u010cAJTE UNOS BJELAN\u010cEVINA\">1.POVE\u010cAJTE UNOS BJELAN\u010cEVINA<\/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\/6-savjeta-kako-smanjiti-tjelesne-masti-uz-povecanje-misicne-mase\/#2_TRENIRAJTE_ZA_PORAST_MISICNE_MASE_NE_ZA_GUBITAK_MASTI\" title=\"2. TRENIRAJTE ZA PORAST MI\u0160I\u0106NE MASE, NE ZA GUBITAK MASTI\">2. TRENIRAJTE ZA PORAST MI\u0160I\u0106NE MASE, NE ZA GUBITAK MASTI<\/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\/6-savjeta-kako-smanjiti-tjelesne-masti-uz-povecanje-misicne-mase\/#3SMANJITE_UNOS_UGLJIKOHIDRATA\" title=\"3.SMANJITE UNOS UGLJIKOHIDRATA\">3.SMANJITE UNOS UGLJIKOHIDRATA<\/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\/6-savjeta-kako-smanjiti-tjelesne-masti-uz-povecanje-misicne-mase\/#4_JEDITE_ZDRAVE_MASTI\" title=\"4. JEDITE ZDRAVE MASTI\">4. JEDITE ZDRAVE MASTI<\/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\/6-savjeta-kako-smanjiti-tjelesne-masti-uz-povecanje-misicne-mase\/#5KONZUMIRAJTE_UMJERENU_KOLICINU_KALORIJA\" title=\"5.KONZUMIRAJTE UMJERENU KOLI\u010cINU KALORIJA\">5.KONZUMIRAJTE UMJERENU KOLI\u010cINU KALORIJA<\/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\/6-savjeta-kako-smanjiti-tjelesne-masti-uz-povecanje-misicne-mase\/#6_KORISTITE_KARDIO_ZA_SAGORIJEVANJE_MASTI_NE_KALORIJA\" title=\"6. KORISTITE KARDIO ZA SAGORIJEVANJE MASTI, NE KALORIJA\">6. KORISTITE KARDIO ZA SAGORIJEVANJE MASTI, NE KALORIJA<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Drage dame, postoji samo tanka granica izme\u0111u <strong>redukcije masti i&nbsp;pove\u0107anja mi\u0161i\u0107ne mase<\/strong>. Kulturisti\u010dki i&nbsp;fitness \u010dlanci usredoto\u010deni na mu\u0161karce \u010desto govore da morate ste\u0107i volumen ako \u017eelite pove\u0107ati mi\u0161i\u0107nu masu. Ali upravo ovo <strong>nije cilj<\/strong> ve\u0107ine \u017eena <span style=\"font-weight: 400;\">(<\/span><em><span style=\"font-weight: 400;\">naravno, postoje iznimke<\/span><\/em><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pobolj\u0161ajte porast &nbsp;mi\u0161i\u0107ne mase, ako \u017eelite sagorijevati masti. Morate ispravno jesti i&nbsp;praviti inteligentne odluke \u0161to se ti\u010de prehrane kako biste <strong>nahranili mi\u0161i\u0107e i&nbsp;mogli rasti<\/strong>. Ali dijeta <strong>sama o&nbsp;sebi nije dovoljna<\/strong>. Ako \u017eelite maksimalizirati rezultate, kombinirajte trening snage i kardio s visokim intenzitetom. Pogledajte <strong>6 naju\u010dinkovitijih savjeta<\/strong> koji \u0107e Vam pomo\u0107i prije\u0107i tanku granicu izme\u0111u gradnje mi\u0161i\u0107ne mase i uklanjanja masti.<\/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=\"1POVECAJTE_UNOS_BJELANCEVINA\"><\/span>1.POVE\u010cAJTE UNOS BJELAN\u010cEVINA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne bojte se konzumirati vi\u0161e bjelan\u010devina. Razmislite o&nbsp;<strong>pove\u0107anju dnevnog unosa bjelan\u010devina na 1,5 do 2 grama bjelan\u010devina<\/strong> na 0,5 kg tjelesne te\u017eine. <em>Da, dobro \u010ditate.<\/em><\/p>\n\n\n\n<p>Trebali biste posti\u0107i razinu ve\u0107eg unosa bjelan\u010devina, koje su <strong>ravnomjerno raspore\u0111ene u tijeku cijelog dana<\/strong> i poma\u017eu \u0161tititi Va\u0161u mi\u0161i\u0107nu masu. Ako aminokiseline plivaju u Va\u0161em organizmu, Va\u0161e tijelo to osje\u0107a i nije mu potrebno razgra\u0111ivati mi\u0161i\u0107no tkivo kako bi ih steklo. <strong>Koliko je dosta?<\/strong> To mo\u017ee naoko biti otprilike 300 grama za zdravu \u017eenu s tjelesnom te\u017einom 68 kg.<\/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=\"Protein za mr\u0161avljenje i rast mi\u0161i\u0107a\" class=\"wp-image-273752\" width=\"843\" height=\"562\" title=\"Protein za mr\u0161avljenje i rast mi\u0161i\u0107a\" 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>\u0160to vi\u0161e, nedavno istra\u017eivanje je pokazalo da konzumacija &nbsp;preporu\u010denog dnevnog unosa bjelan\u010devina (0,36 grama na 0,5 kg tjelesne te\u017eine) 5x dnevno <strong>nema nikakav negativan utjecaj na talo\u017eenje tjelesnih masti<\/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>Osim toga, kod prehrane s&nbsp;visokim sadr\u017eajem bjelan\u010devina bio je dokazan <strong>pozitivan utjecaj na broj sagorjelih kalorija u&nbsp;tijeku dana<\/strong>. To se pokazuje kao pove\u0107anje koli\u010dine kalorija sagorjenih procesom probavljanja, apsorbiranja i&nbsp;distribucije hranjivih tvari, <strong>referirano kao <em>termi\u010dki efekat prehrane (TEF)<\/em><\/strong>. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p><strong>Termi\u010dki efekat prehrane (TEF)<\/strong>&nbsp;je mjera energije upotrijebljene kod probavljanja. TEF u&nbsp;prosjeku predstavlja 10%, dakle ako iz prehrane primimo 3000 kcal, otprilike 300 kcal upotrijebi se toplinom <strong>procesima apsorbiranja, probavljanja i&nbsp;\u010duvanja prehrane<\/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_TRENIRAJTE_ZA_PORAST_MISICNE_MASE_NE_ZA_GUBITAK_MASTI\"><\/span>2. TRENIRAJTE ZA PORAST MI\u0160I\u0106NE MASE, NE ZA GUBITAK MASTI<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tro\u0161iti vrijeme na beskrajan trening uz kori\u0161tenje utega s&nbsp;niskom te\u017einom uz visoki broj ponavljanja <strong>nije najbolji recept za porast mi\u0161i\u0107ne mase<\/strong>. Umjesto toga se usredoto\u010dite na <strong>kompleksne pokrete<\/strong>, kao \u0161to su \u010du\u010dnjevi, mrtvo dizanje, press i&nbsp;povla\u010denje koloture. Ovi pokreti omogu\u0107avaju podignuti ve\u0107e te\u017eine i&nbsp;<strong>stimulirati ve\u0107inu cjelokupne mi\u0161i\u0107ne mase<\/strong>, \u0161to je razlog za\u0161to bi trebali biti osnovni dio svakog treninga. Usredoto\u010dite se na pove\u0107anje te\u017eine s&nbsp;kojom u&nbsp;tijeku vremena mo\u017eete <strong>napraviti 5 \u2013 8 ponavljanja<\/strong>.<\/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=\"Kako mr\u0161aviti i pobolj\u0161ati porast mi\u0161i\u0107ne mase.\" width=\"843\" title=\"Kako mr\u0161aviti i pobolj\u0161ati porast mi\u0161i\u0107ne mase.\"\/><\/figure><\/div>\n\n\n\n<p>Jo\u0161 uvijek mo\u017eete uklju\u010diti i&nbsp;vje\u017ebe s&nbsp;visokim brojem ponavljanja, ali preporu\u010duje se da ih izvodite <strong>s&nbsp;te\u017einom, s&nbsp;kojom je te\u0161ko zavr\u0161iti 15 \u2013 20 ponavljanja<\/strong>.<\/p>\n\n\n\n<p><em>Kombinacija napornog treninga i&nbsp;treninga s&nbsp;visokim brojem ponavljanja <strong>idealna je za porast mi\u0161i\u0107ne mase<\/strong>.<\/em> <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=\"28621,30162,29080,30248,36058,49009,46021,36310,48997\" ><\/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=\"3SMANJITE_UNOS_UGLJIKOHIDRATA\"><\/span>3.SMANJITE UNOS UGLJIKOHIDRATA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>Znali ste da \u0107e to toga do\u0107i, zar ne?<\/em> Da, trebali biste <strong>smanjiti unos ugljikohidrata<\/strong> &nbsp;&#8211; ne potpuno, ali <strong>do te mjere da bi bili u\u010dinkovito iskori\u0161teni<\/strong> u&nbsp;Va\u0161em tijelu. Mnogi od nas imaju zbilja problem kad je rije\u010d o&nbsp;borbi sa ugljikohidratima, a&nbsp;to je razlog za\u0161to je epidemija pretilosti problem dana\u0161njeg doba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumirajte ve\u0107inu ugljikohidrata <strong>u&nbsp;vrijeme kada \u0107e Vam pru\u017eiti najvi\u0161e beneficija:<\/strong> <span style=\"color: #ff6600;\"><strong>dva sata prije treninga<\/strong><\/span> i&nbsp;<span style=\"color: #ff6600;\"><strong>odmah poslije treninga<\/strong><\/span>. Ostatak Va\u0161ih ugljikohidrata koje unosite u&nbsp;tijeku dana trebao bi poticati od <strong>povr\u0107a s&nbsp;visokim sadr\u017eajem vlakana<\/strong>. Povr\u0107e \u0107e Vam pomo\u0107i odr\u017eati energiju pod kontrolom i&nbsp;otklanjati glad.<\/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=\"Kako brzo sagorijevati masti\" width=\"843\" title=\"Kako brzo sagorijevati masti\"\/><\/figure><\/div>\n\n\n\n<p>Dobra polazi\u0161na to\u010dka je usredoto\u010diti se na<strong> 1,5 grama ugljikohidrata na 0,5 kg tjelesne te\u017eine u&nbsp;tijeku cijelog dana<\/strong> (ili 1 gram na 0,5 kg ako ste pretili). Naravno, na koli\u010dinu ugljikohidrata koje uzimate utje\u010de i&nbsp;to koliko i&nbsp;da li uop\u0107e trenirate u&nbsp;tom odre\u0111enom danu. U dan kada ne trenirate<strong> smanjite unos ugljikohidrata na 0,75 \u2013 1,0 g na 0,5 kg tjelesne te\u017eine<\/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_JEDITE_ZDRAVE_MASTI\"><\/span>4. JEDITE ZDRAVE MASTI<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogo \u017eena drasti\u010dno smanjuje unos masti jer <strong>se trude smanjiti koli\u010dinu tjelesnih masti<\/strong>. Rezultat je ne samo da mr\u0161ave, ali po\u010dinje im se tako\u0111er <strong>prorje\u0111ivati kosa<\/strong> i gubi se ljepota njihovih noktiju i ko\u017ee. Masti imaju zna\u010dajnu ulogu kod odr\u017eavanja optimalne strukture stanica i hormonalne razine, a <strong>klju\u010dne su za poticanje okru\u017eja<\/strong> koje pogoduje gradnji mi\u0161i\u0107ne mase. Tako\u0111er su odgovorne za to <strong>koliko siti se osje\u0107ate<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajte konzumirati otprilike <strong>0,5 grama masti na svakih 0,5 kg tjelesne te\u017eine dnevno<\/strong>. To zna\u010di da \u017eena s&nbsp;te\u017einom 68 kg konzumira 68 grama masti dnevno. Budite sigurni da ste obuhvatili cijeli niz izvora kako biste <strong>profitirali od prednosti raznih vrsta masti<\/strong> (omega-3 i&nbsp;omega-6 masne kiseline, mono nezasi\u0107ene i&nbsp;zasi\u0107ene masti).<\/p>\n\n\n\n<p><strong>Primjeri zdravih masti<\/strong>: losos, sardele, orasi, lan, chia sjemenke, makadamija orasi, avokado, maslinovo ulje, ulje konoplje, \u017eumanjci i&nbsp;kokosovo ulje.<\/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=\"5KONZUMIRAJTE_UMJERENU_KOLICINU_KALORIJA\"><\/span>5.KONZUMIRAJTE UMJERENU KOLI\u010cINU KALORIJA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite hodati po tankom ledu gradnje mi\u0161i\u0107a dok sagorijevate masti, neophodno <strong>je da prona\u0111ete svoju kalorijsku \u201ezlatnu sredinu\u201c<\/strong>. Morate jesti dovoljnu koli\u010dinu kalorija koje \u0107e poslu\u017eiti kao<strong> \u201egorivo\u201c za gradnju mi\u0161i\u0107a<\/strong> uz istovremeno sagorijevanje masti.<\/p>\n\n\n\n<p>Pogledajmo <strong>preporuku za svaki od mikronutrijenata<\/strong> da vidimo kako zajedno sura\u0111uju:<\/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>MAKRO HRANJIVE TVARI<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>GRAMI NA 0,5 KG TJELESNE TE\u017dINE<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>KALORIJE NA GRAM<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>KALORIJE ZA KONZUMACIJU<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/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\">Ugljikohidrati<\/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\">Masti<\/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>Primjer makronutrijenata i&nbsp;kalorija za \u017eenu s&nbsp;te\u017einom 68 kg<\/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\">Pamtite da <strong>niste na dijeti<\/strong>. Poku\u0161avate pove\u0107ati mi\u0161i\u0107nu masu uz istovremeno sagorijevanje masti. \u017deni koja \u017eeli dati od sebe maksimum u&nbsp;teretani <strong>potrebno je imati ispravnu ravnote\u017eu makro hranjivih tvari i&nbsp;dovoljnu koli\u010dinu kalorija<\/strong> za pokretanje svog truda u&nbsp;gradnji mi\u0161i\u0107ne mase i&nbsp;gubitka masti. Prema tome su dizajnirane tako\u0111er ove preporuke.<\/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=\"Koliko kalorija za mr\u0161avljenje\" class=\"wp-image-273766\" width=\"843\" height=\"562\" title=\"Koliko kalorija za mr\u0161avljenje\" 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_KORISTITE_KARDIO_ZA_SAGORIJEVANJE_MASTI_NE_KALORIJA\"><\/span>6. KORISTITE KARDIO ZA SAGORIJEVANJE MASTI, NE KALORIJA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jedna od najve\u0107ih gre\u0161aka<\/strong> koje ljudi prave kada se trude sagorijevati tjelesne masti jeste izvo\u0111enje predugog kardio treninga. <strong>To funkcionira kod sagorijevanja kalorija<\/strong>, ali tako\u0111er mo\u017ee uzrokovati Va\u0161 kalorijski deficit kada Va\u0161e tijelo po\u010dne prvo sagorijevati mi\u0161i\u0107no tkivo umjesto tjelesne masti. Umjesto toga upotrijebite <strong>visokointenzivni trening u intervalima (HIIT)<\/strong> kao primaran oblik kardio treninga. Za\u0161to? Kod HIIT treninga bilo je dokazano da odr\u017eava mi\u0161i\u0107nu masu i istovremeno koristi masti kao \u201egorivo\u201c &nbsp;To je dobitna kombinacija!<\/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=\"Mr\u0161avljenje i sagorijevanje masnoca\" width=\"843\" title=\"Mr\u0161avljenje i sagorijevanje masnoca\"\/><\/figure><\/div>\n\n\n\n<p>Nakon zagrijavanja u&nbsp;trajanju od 3 do 5 minuta odradite svoj prvi interval tako da \u0107ete vje\u017ebati <strong>60 sekundi na maksimum<\/strong>. Poslije toga si priu\u0161tite vrijeme za regeneraciju pomo\u0107u pauze dok se Va\u0161a frekvencija srca ne vrati u&nbsp;normalno stanje, \u0161to bi moglo <strong>trajati 2 \u2013 4 minute<\/strong>. U&nbsp;tom momentu spremni ste vje\u017ebati opet na maksimum. Klju\u010dno kod HIIT treninga u&nbsp;ovim intervalima je vje\u017ebati <strong>\u201epunom parom kao \u0161i\u0161mi\u0161 iz pakla\u201c<\/strong>. Ina\u010de \u0107e Va\u0161i rezultati biti razo\u010daranje za Vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT je veoma zahvalan trening za Va\u0161e tijelo, ali ne probavajte ga svaki dan. Vje\u017ebajte ga <strong>1 \u2013 3 puta tjedno na maksimalnoj razini<\/strong>. Ako imate osje\u0107aj da Vam HIIT oduzima energiju kod Va\u0161eg treninga snage, reducirajte ga.<\/p>\n\n\n\n<p>\u0160to Vi mislite o&nbsp;ovim savjetima? Podijelite u&nbsp;komentarima svoja mi\u0161ljenja i, naravno, ako Vam se \u010dlanak svidio, <strong>podijelite ga s&nbsp;prijateljima<\/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>\u017delite smr\u0161aviti i reducirati tjelesne masti? \u010citajte 6 savjeta za smanjenje njihove koli\u010dine uz pove\u0107anje mi\u0161i\u0107ne mase. Rije\u0161ite problem debljanja zauvijek!<\/p>\n","protected":false},"author":25,"featured_media":165188,"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":[135],"tags":[6368,7184,7436],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285741","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-rast-misicne-mase-hr","10":"tag-tjelesna-masnoca-hr","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 savjeta kako smanjiti tjelesne masti uz pove\u0107anje mi\u0161i\u0107ne mase - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite smr\u0161aviti i reducirati tjelesne masti? \u010citajte 6 savjeta za smanjenje njihove koli\u010dine uz pove\u0107anje mi\u0161i\u0107ne mase. 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