{"id":287285,"date":"2021-08-16T12:29:26","date_gmt":"2021-08-16T10:29:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=287285"},"modified":"2021-08-16T12:29:28","modified_gmt":"2021-08-16T10:29:28","slug":"hogyan-lehet-setaval-gyorsan-lefogyni","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-setaval-gyorsan-lefogyni\/","title":{"rendered":"Hogyan lehet s\u00e9t\u00e1val gyorsan lefogyni?"},"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\/hogyan-lehet-setaval-gyorsan-lefogyni\/#7_ok_amiert_erdemes_tobbet_setalni\" title=\"7 ok, ami\u00e9rt \u00e9rdemes t\u00f6bbet s\u00e9t\u00e1lni\">7 ok, ami\u00e9rt \u00e9rdemes t\u00f6bbet s\u00e9t\u00e1lni<\/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\/hogyan-lehet-setaval-gyorsan-lefogyni\/#Hany_kaloriat_tudsz_elegetni_egy_ora_setaval\" title=\"H\u00e1ny kal\u00f3ri\u00e1t tudsz el\u00e9getni egy \u00f3ra s\u00e9t\u00e1val?\">H\u00e1ny kal\u00f3ri\u00e1t tudsz el\u00e9getni egy \u00f3ra s\u00e9t\u00e1val?<\/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\/hogyan-lehet-setaval-gyorsan-lefogyni\/#6_tipp_hogy_a_leheto_legtobb_kaloriat_egesd_el_seta_kozben\" title=\"6 tipp, hogy a lehet\u0151 legt\u00f6bb kal\u00f3ri\u00e1t \u00e9gesd el s\u00e9ta k\u00f6zben\">6 tipp, hogy a lehet\u0151 legt\u00f6bb kal\u00f3ri\u00e1t \u00e9gesd el s\u00e9ta k\u00f6zben<\/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\/hogyan-lehet-setaval-gyorsan-lefogyni\/#Hogyan_lehet_elvesziteni_egy_kilo_zsirt_seta_kozben\" title=\"Hogyan lehet elvesz\u00edteni egy kil\u00f3 zs\u00edrt s\u00e9ta k\u00f6zben?\">Hogyan lehet elvesz\u00edteni egy kil\u00f3 zs\u00edrt s\u00e9ta k\u00f6zben?<\/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\/hogyan-lehet-setaval-gyorsan-lefogyni\/#Mi_a_tanulsag\" title=\"Mi a tanuls\u00e1g?\">Mi a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>M\u00edg a s\u00e9ta tal\u00e1n az egyik legterm\u00e9szetesebb mozg\u00e1s sz\u00e1munkra, vannak, akiknek m\u00e9g mindig nehez\u00e9re eshet eleget s\u00e9t\u00e1lni a nap folyam\u00e1n. Aut\u00f3val vagy busszal j\u00e1rnak munk\u00e1ba, eg\u00e9sz nap az irod\u00e1ban \u00fclnek, \u00e9s est\u00e9nk\u00e9nt az asztalon ny\u00fajt\u00f3ztatj\u00e1k ki a l\u00e1bukat, a kedvenc m\u0171soruk alatt, ink\u00e1bb, mint hogy egy r\u00f6vid s\u00e9t\u00e1t tegyenek. Ez m\u00e9g nagyobb kih\u00edv\u00e1st jelenthet azoknak, akik otthonr\u00f3l dolgoznak, \u00e9s minden l\u00e9p\u00e9s\u00fck egy \u201eutaz\u00e1s\u201d az \u00e1gy, a sz\u00e1m\u00edt\u00f3g\u00e9p, a h\u0171t\u0151 \u00e9s a WC k\u00f6z\u00f6tt. Ha nem lenne n\u00e1lad az okos\u00f3r\u00e1d, a nap v\u00e9g\u00e9n tal\u00e1n \u00e9szre sem venn\u00e9d, hogy csak 2000 l\u00e9p\u00e9st tett\u00e9l. A mai cikkben, a s\u00e9ta el\u0151nyein kereszt\u00fcl megpr\u00f3b\u00e1ljuk el\u00e9rni, hogy t\u00f6bb l\u00e9p\u00e9st tegy\u00e9l a nap folyam\u00e1n, \u00e9s azt is megmutatjuk, <strong>hogy mennyire k\u00f6nny\u0171 lefogyni csup\u00e1n azzal, hogy rendszeres s\u00e9t\u00e1kat tesz\u00fcnk. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_ok_amiert_erdemes_tobbet_setalni\"><\/span>7 ok, ami\u00e9rt \u00e9rdemes t\u00f6bbet s\u00e9t\u00e1lni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Teljes\u00edted a testmozg\u00e1sra vonatkoz\u00f3 aj\u00e1nl\u00e1sokat<\/h3>\n\n\n\n<p>A WHO (Eg\u00e9szs\u00e9g\u00fcgyi Vil\u00e1gszervezet) aj\u00e1nl\u00e1sa alapj\u00e1n mindenkinek <strong>hetente legal\u00e1bb 150 percet kellene sz\u00e1nni m\u00e9rs\u00e9kelt intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9gekre vagy 75 percet nagy intenzit\u00e1s\u00fa<\/strong> <strong>tev\u00e9kenys\u00e9gekre<\/strong>. Ez a k\u00e9t t\u00edpus term\u00e9szetesen kombin\u00e1lhat\u00f3. Ha azonban hetente h\u00e1romszor teszel egy 1 \u00f3r\u00e1s s\u00e9t\u00e1t, azzal teljes\u00edted a <strong>minim\u00e1lis testmozg\u00e1sra vonatkoz\u00f3 aj\u00e1nl\u00e1s<\/strong>. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Javulni fog az eg\u00e9szs\u00e9ged<\/h3>\n\n\n\n<p>A gyalogl\u00e1s sz\u00e1mos pozit\u00edv hat\u00e1ssal van az eg\u00e9szs\u00e9g\u00fcnkre is. T\u00e1mogatja a<strong> megfelel\u0151 sz\u00edv- \u00e9s \u00e9rrendszeri m\u0171k\u00f6d\u00e9st, az immunit\u00e1st<\/strong>, befoly\u00e1solja a koleszterinszintet, a v\u00e9rnyom\u00e1st \u00e9s lass\u00edtja a csontritkul\u00e1s kialakul\u00e1s\u00e1t. Egyes vizsg\u00e1latok eredm\u00e9nyei szerint a rendszeres aktivit\u00e1s ak\u00e1r sz\u00e1mos <strong>r\u00e1kt\u00edpus<\/strong> <strong>kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t is cs\u00f6kkentheti<\/strong>. <span style=\"color: #ff6600\">[2] [3] [5]<\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/JcpmWBCrNM0coqztDiyX-t6OGvQ4UXAsyTDwQd94YxQk6-QdI3IqG_r9mTc64ZJimkW_v0ijk3WAHL3T4mVpSbAo4P73NrJfBfzLDuSzHspXrbl3Dj5ewPHksPfxcxiO3lrZBFd7\" alt=\"Hogyan fogyj s\u00e9ta k\u00f6zben\" title=\"Hogyan fogyj s\u00e9ta k\u00f6zben\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">3. K\u00f6nnyebben mennek le a kil\u00f3k<\/h3>\n\n\n\n<p>Minden plusz kal\u00f3ria, amit napk\u00f6zben el\u00e9getsz, sz\u00e1m\u00edt. A s\u00e9ta egy nagyszer\u0171 m\u00f3dja lehet annak, hogy <strong>term\u00e9szetes m\u00f3don v\u00e9gezz mozg\u00e1st a nap folyam\u00e1n an\u00e9lk\u00fcl,<\/strong> <strong>hogy alapvet\u0151en kimer\u00fcln\u00e9l<\/strong>. Ha lesz\u00e1llsz minden nap n\u00e9h\u00e1ny meg\u00e1ll\u00f3val kor\u00e1bban, \u00e9s teszel egy 30 perces s\u00e9t\u00e1t, az energia id\u0151vel \u00f6sszead\u00f3dik, a kil\u00f3k pedig sz\u00e9pen fogynak. Cikk\u00fcnkben r\u00e9szletesebben kifejtj\u00fck hogyan lehet fogyni csup\u00e1n s\u00e9t\u00e1val.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Kitisztul a fejed<\/h3>\n\n\n\n<p>Egy teljes munkanap ut\u00e1n ment\u00e1lisan f\u00e1radtnak \u00e9rzed magad? Pr\u00f3b\u00e1lj meg otthon hagyni minden az elm\u00e9det lemer\u00edt\u0151 technol\u00f3gi\u00e1t, <strong>menj ki \u00e9s s\u00e9t\u00e1lj egyet<\/strong> <strong>, lehet\u0151leg a szabadban<\/strong>. A friss leveg\u0151 \u00e9s a term\u00e9szet hangjainak hallgat\u00e1sa nagyszer\u0171 m\u00f3d a ment\u00e1lis eg\u00e9szs\u00e9g meger\u0151s\u00edt\u00e9s\u00e9re. Egy tanulm\u00e1ny eredm\u00e9nyei szerint, mely az \u00fcl\u0151 \u00e9letm\u00f3dot folytat\u00f3 fiatalokat vizsg\u00e1lt, a napi 1 \u00f3ra s\u00e9t\u00e1t v\u00e9gz\u0151 alanyokn\u00e1l <strong> javult az alv\u00e1s<\/strong>. Tudom\u00e1nyosan kimutatt\u00e1k, hogy azok a v\u00e1roslak\u00f3k, akik a z\u00f6ldter\u00fclett\u0151l sz\u00e1m\u00edtott 300 m\u00e9teren bel\u00fcl \u00e9lnek, p\u00e9ld\u00e1ul parkhoz k\u00f6zel, boldogabbak \u00e9s \u00e1ltal\u00e1ban el\u00e9gedettebbek. [4] [9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Javulni fog az eg\u00e9szs\u00e9ged<\/h3>\n\n\n\n<p>A fizikai aktivit\u00e1s \u00e1ltal\u00e1ban pozit\u00edv hat\u00e1ssal van fitts\u00e9g szintj\u00e9re. Ha rendszeresen gyorsabb temp\u00f3ban haladsz, hamarosan \u00e9rezheted a fejl\u0151d\u00e9st. <strong>Cs\u00f6kken a l\u00e9gszomjad,<\/strong> <strong>gond n\u00e9lk\u00fcl meg tudsz tenni hosszabb t\u00e1vols\u00e1got<\/strong>, \u00e9s m\u00e9g a buszt is utol\u00e9red, amelyr\u0151l nemr\u00e9g csak egy macskaugr\u00e1snyira maradt\u00e1l le. Hasonl\u00f3k\u00e9ppen, j\u00f3 ha hozz\u00e1szoksz a l\u00e9pcs\u0151n gyalogl\u00e1shoz is, ami egy id\u0151 eltelt\u00e9vel m\u00e1r nem okoz majd probl\u00e9m\u00e1t, \u00e9s sz\u00fcnet n\u00e9lk\u00fcl tudsz majd menni.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. D-vitamint juttatsz a szervezetedbe<\/h3>\n\n\n\n<p>A D-vitamin fontos a szervezetben, p\u00e9ld\u00e1ul a <strong>megfelel\u0151&nbsp; <span style=\"color: #ff6600\">immun-<\/span> \u00e9s izomm\u0171k\u00f6d\u00e9shez<\/strong>. Test\u00fcnk a b\u0151r\u00fcnket \u00e9r\u0151 UVB sugaraknak k\u00f6sz\u00f6nhet\u0151en \u00f6n\u00e1ll\u00f3an is el\u0151 tudja \u00e1ll\u00edtani, de a t\u00e9li \u00e9s \u0151szi h\u00f3napokban <strong>hi\u00e1ny<\/strong> alakulhat ki. A tavasz m\u00e1r az ide\u00e1lis id\u0151, amikor lassan de biztosan levetj\u00fck ruh\u00e1ink r\u00e9tegeit, \u00e9s m\u00e9g t\u00f6bb napf\u00e9nynek tessz\u00fck ki magunkat. Annak \u00e9rdek\u00e9ben, hogy elegend\u0151 D-vitamin legyen a szervezetben, nem csak bent, hanem a napon is kell id\u0151t t\u00f6lteni. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00fagy \u00e9rzed, hogy a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/d-vitamin\" class=\"ek-link\">D-vitamin<\/a><\/span> szinted nem elegend\u0151, p\u00f3tolhatod egy t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151vel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Az id\u0151d hat\u00e9kony kihaszn\u00e1l\u00e1sa<\/h3>\n\n\n\n<p>Ha&nbsp;az&nbsp;el\u0151z\u0151&nbsp;pontokban&nbsp;nem&nbsp;gy\u0151zt\u00fcnk&nbsp;meg&nbsp;a&nbsp;s\u00e9t\u00e1l\u00e1s&nbsp;el\u0151nyeir\u0151l,&nbsp;\u00e9s&nbsp;m\u00e9g&nbsp;mindig&nbsp;kitartasz&nbsp;amellett,&nbsp;hogy&nbsp;erre&nbsp;a&nbsp;tev\u00e9kenys\u00e9gre&nbsp;nem&nbsp;\u00e9rdemes&nbsp;id\u0151t&nbsp;pazarolni,&nbsp;mi&nbsp;lenne,&nbsp;ha&nbsp;\u00f6sszek\u00f6tn\u00e9d&nbsp;<strong>valamelyik&nbsp;m\u00e1s&nbsp;kedvenc&nbsp; kikapcsol\u00f3d\u00e1soddal?<\/strong>&nbsp;T\u00f6k\u00e9letesen&nbsp;kombin\u00e1lhat\u00f3&nbsp;<strong>zenehallgat\u00e1ssal,&nbsp;<\/strong> <strong>podcastokkal, telefonh\u00edv\u00e1sok elint\u00e9z\u00e9s\u00e9vel vagy \u00fczleti tal\u00e1lkoz\u00f3kkal.<\/strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Ahelyett, hogy a bar\u00e1taiddal k\u00e1v\u00e9zn\u00e1l, vagy a partnereddel a kanap\u00e9n \u00fcln\u00e9l, s\u00e9t\u00e1lj egyet a k\u00f6rny\u00e9keden. \u00daj helyeket fedezel fel, id\u0151t t\u00f6ltesz a szeretteiddel, mik\u00f6zben valami j\u00f3t teszel az eg\u00e9szs\u00e9geddel.<\/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\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg\" alt=\"A rendszeres s\u00e9ta jav\u00edtja a kondid \u00e9s az eg\u00e9szs\u00e9get\" class=\"wp-image-239480\" width=\"843\" height=\"563\" title=\"A rendszeres s\u00e9ta jav\u00edtja a kondid \u00e9s az eg\u00e9szs\u00e9get\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hany_kaloriat_tudsz_elegetni_egy_ora_setaval\"><\/span>H\u00e1ny kal\u00f3ri\u00e1t tudsz el\u00e9getni egy \u00f3ra s\u00e9t\u00e1val?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nagy a k\u00fcl\u00f6nbs\u00e9g a k\u00fcl\u00f6nb\u00f6z\u0151 gyalogl\u00e1s t\u00edpusok k\u00f6z\u00f6tt, \u00e9s \u00edgy az el\u00e9getett kal\u00f3ria m\u00e9rt\u00e9ke is alapvet\u0151en v\u00e1ltozik. <strong>A fitts\u00e9g \u00e1llapota, a terep lejt\u00e9se, a gyalogl\u00e1s sebess\u00e9ge, a tests\u00faly, a test\u00f6sszet\u00e9tel, az \u00e9letkor \u00e9s sz\u00e1mos egy\u00e9b t\u00e9nyez\u0151 szerepet j\u00e1tszik.<\/strong> Az\u00e9rt hogy teljesebb k\u00e9pet kapj, a t\u00e1bl\u00e1zatban \u00f6sszefoglaltuk, hogy egy \u00e1tlagos 65 kg-os n\u0151 \u00e9s 80 kg-os f\u00e9rfi h\u00e1ny kal\u00f3ri\u00e1t \u00e9get el a k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa s\u00e9t\u00e1kkal. Annak \u00e9rdek\u00e9ben, hogy kisz\u00e1m\u00edtsuk a tests\u00falyhoz kapcsol\u00f3d\u00f3 energiafelhaszn\u00e1l\u00e1st, a t\u00e1bl\u00e1zatban a <strong>MET (metabolikus ekvivalens, vagy Metabolic Equivalent of Task)<\/strong> \u00e9rt\u00e9ket is felt\u0171ntett\u00fck. Ez az \u00e9rt\u00e9k azt az energi\u00e1t fejezi ki, amelyet egy adott tev\u00e9kenys\u00e9g sor\u00e1n a mozdulatlan fekv\u00e9shez viszony\u00edtva felhaszn\u00e1lunk. P\u00e9ld\u00e1ul, ha egy tev\u00e9kenys\u00e9g MET \u00e9rt\u00e9ke 4, az azt jelenti, hogy egy szem\u00e9ly n\u00e9gyszer t\u00f6bb kal\u00f3ri\u00e1t \u00e9get el, mint ha ugyanannyi ideig mozdulatlanul fek\u00fcdne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A MET kisz\u00e1m\u00edt\u00e1sa:<\/strong> Ha egy 80 kg-os szem\u00e9ly lefekszik egy \u00f3r\u00e1ra (MET 1), 80 kcal-t \u00e9get el. Ha ugyanaz a szem\u00e9ly egy \u00f3r\u00e1nyi sporttev\u00e9kenys\u00e9get v\u00e9gzett volna, ami 10-nek felel meg, el\u00e9getett volna 800 kcal-t. [7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">H\u00e1ny kal\u00f3ri\u00e1t \u00e9get\u00fcnk el az egyes s\u00e9ta t\u00edpusokkal?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Gyalogl\u00e1s t\u00edpusa<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>H\u00e1ny kcal-t \u00e9get el egy 65 kg-os n\u0151?<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>H\u00e1ny kcal-t \u00e9get el egy 80 kg-os f\u00e9rfi?<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Otthoni s\u00e9ta <\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kutyas\u00e9t\u00e1ltat\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9ta 3 km\/h sebess\u00e9ggel<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9ta 4 km\/h sebess\u00e9ggel s\u00edk, szil\u00e1rd fel\u00fcleten<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9ta 4 km\/h sebess\u00e9ggel lejt\u0151n, szil\u00e1rd fel\u00fcleten<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">215<\/td><td class=\"has-text-align-center\" data-align=\"center\">264<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9ta 5,5 km\/h sebess\u00e9ggel szil\u00e1rd fel\u00fcleten<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">280<\/td><td class=\"has-text-align-center\" data-align=\"center\">344<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9ta 6,5 km\/h sebess\u00e9ggel szil\u00e1rd fel\u00fcleten<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9ta 7 km\/h sebess\u00e9ggel szil\u00e1rd fel\u00fcleten<\/td><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">455<\/td><td class=\"has-text-align-center\" data-align=\"center\">560<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9ta 4,5-5,5 km\/h sebess\u00e9ggel felfel\u00e9, 1-5% -os emelked\u0151n<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">345<\/td><td class=\"has-text-align-center\" data-align=\"center\">424<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9ta 4,5-5,5 km\/h sebess\u00e9ggel felfel\u00e9, 6-15% -os emelked\u0151n<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">520<\/td><td class=\"has-text-align-center\" data-align=\"center\">640<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hegyi t\u00far\u00e1z\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lass\u00fa l\u00e9pcs\u0151z\u00e9s felfel\u00e9<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">260<\/td><td class=\"has-text-align-center\" data-align=\"center\">320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gyors l\u00e9pcs\u0151z\u00e9s felfel\u00e9<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">572<\/td><td class=\"has-text-align-center\" data-align=\"center\">704<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nordic walking 5,5-6,5 km\/h sebess\u00e9ggel<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">312<\/td><td class=\"has-text-align-center\" data-align=\"center\">384<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nordic walking 8 km\/h sebess\u00e9ggel<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">618<\/td><td class=\"has-text-align-center\" data-align=\"center\">760<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">H\u00e1trafel\u00e9 s\u00e9t\u00e1l\u00e1s 5,5 km\/h sebess\u00e9ggel<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9t\u00e1l\u00e1s mank\u00f3val<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_tipp_hogy_a_leheto_legtobb_kaloriat_egesd_el_seta_kozben\"><\/span>6 tipp, hogy a lehet\u0151 legt\u00f6bb kal\u00f3ri\u00e1t \u00e9gesd el s\u00e9ta k\u00f6zben<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/kT9YV-70R6IonsnHDybRgt5FcWVlAHCHOW6busSdJzl1NZHz8UF8h3ecfCrL4oEQTsHHXbP_pNg2ura_XZSxcaB-N9Ytm84lsvOkL8Tt86qcUhU6xEJB6CGBk5lwvgT1k6f7g2Vt\" alt=\"Hogyan \u00e9gethetj\u00fck el a lehet\u0151 kal\u00f3ri\u00e1t s\u00e9ta k\u00f6zben?\" title=\"Hogyan \u00e9gethetj\u00fck el a lehet\u0151 kal\u00f3ri\u00e1t s\u00e9ta k\u00f6zben?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Haszn\u00e1lj s\u00falymell\u00e9nyt <\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" class=\"ek-link\">15 kg-os<\/a><\/span> vagy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/sulymelleny-20-kg-gymbeam.html\" class=\"ek-link\">nehezebb, 20 kg-os v\u00e1ltozat<\/a><\/span>. Ha a 65 kg-os n\u0151 a p\u00e9ld\u00e1b\u00f3l egy 15 kg-os mell\u00e9nyt vesz fel s\u00e9ta k\u00f6zben, akkor k\u00f6r\u00fclbel\u00fcl ugyanazt a teljes\u00edtm\u00e9nyt \u00e9ri el, mint egy 80 kg-os f\u00e9rfi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>&nbsp;Hogy&nbsp;tiszt\u00e1bb&nbsp;k\u00e9pet&nbsp;kapj,&nbsp;<\/strong>ha egy 65 kg-os n\u0151 szil\u00e1rd fel\u00fcleten 7 km\/h sebess\u00e9ggel s\u00e9t\u00e1l, 15 kg-os mell\u00e9nnyel 105 kcal-val \u00e9get t\u00f6bbet, \u00e9s egy 80 kg-os f\u00e9rfi 20 kg-os mell\u00e9nnyel 140 kcal-val \u00e9get t\u00f6bbet, mint n\u00e9lk\u00fcle.<\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pr\u00f3b\u00e1lkozz s\u00e9tabot haszn\u00e1lat\u00e1val<\/h3>\n\n\n\n<p>A nordic walking nem csak az id\u0151sek k\u00f6r\u00e9ben n\u00e9pszer\u0171. A botok gyalogl\u00e1s k\u00f6zben gyakorlatilag \u00f6sszek\u00f6tik az eg\u00e9sz testet, ami seg\u00edthet abban, hogy jobban b\u00edrd a terepet vagy hogy nagyobb sebess\u00e9get tarts fenn. Egy teljes \u00f3ra intenz\u00edv nordic walking a megfelel\u0151 technik\u00e1val <strong>fel\u00e9rhet egy teljes test edz\u00e9ssel.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha ez a fajta mozg\u00e1s \u00faj a sz\u00e1modra, megnyugodhatsz afel\u0151l, hogy m\u00e1snap a kezed \u00e9s a h\u00e1tad ugyan\u00fagy f\u00e1jni fog, mint egy edz\u00e9s ut\u00e1n. Szeretn\u00e9nk felh\u00edvni a kezd\u0151k figyelm\u00e9t arra is, hogy az <strong>nordic walking botok nem ugyanazok, mint a t\u00farabotok<\/strong>, ez\u00e9rt figyeljetek arra, hogy mit v\u00e1s\u00e1roltok. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. S\u00e9ta felfel\u00e9<\/h3>\n\n\n\n<p>Ha rendszeresen s\u00e9t\u00e1lsz felfel\u00e9, ide\u00e1lis esetben <strong>nagyobb<\/strong> <strong>intenzit\u00e1ssal<\/strong>, akkor t\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz, valamint a fizikai javul\u00e1st is hamarabb fogod \u00e9rezni. Ker\u00fcld el teh\u00e1t a s\u00edk fel\u00fcleten val\u00f3 s\u00e9ta sztereot\u00edpi\u00e1j\u00e1t, \u00e9s menj ki egy megfelel\u0151 hegyi terepre. Meg fogod l\u00e1tni, hogy az \u00e9rz\u00e9s, amikor megm\u00e1szol egy nagy dombot, p\u00f3tolhatatlan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Felejtsd el a lifteket, \u00e9s s\u00e9t\u00e1lj fel a l\u00e9pcs\u0151n&nbsp;<\/h3>\n\n\n\n<p>Ahogyan a dombok, a l\u00e9pcs\u0151 egy j\u00f3 lehet\u0151s\u00e9g a gyalogl\u00e1s intenzit\u00e1s\u00e1nak n\u00f6vel\u00e9s\u00e9re. \u00c9s k\u00f6zt\u00fcnk sz\u00f3lva, h\u00f6lgyeim, ez egy nagyszer\u0171 m\u00f3d a popsi feszes\u00edt\u00e9s\u00e9re. Ez\u00e9rt b\u00facs\u00fazz el v\u00e9glegesen a liftekt\u0151l \u00e9s mozg\u00f3l\u00e9pcs\u0151kt\u0151l. \u00c9s vigy\u00e1zat, az sem ments\u00e9g, hogy a neh\u00e9z \u00e9lelmiszereket fel kell vinni az \u00f6t\u00f6dik emeletre. Gondolj r\u00e1 \u00fagy, mint egy lehet\u0151s\u00e9g arra, hogy m\u00e9g t\u00f6bb kal\u00f3ri\u00e1t \u00e9gessen a szervezeted.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. N\u00f6veld sebess\u00e9get&nbsp;<\/h3>\n\n\n\n<p>Ahogy a t\u00e1bl\u00e1zatban is l\u00e1thatj\u00e1tok, sz\u00e1m\u00edt a sebess\u00e9g. Ez\u00e9rt pr\u00f3b\u00e1ld n\u00f6velni, hogy minden l\u00e9p\u00e9s egy \u00faj kih\u00edv\u00e1st jelentsen a sz\u00e1modra.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ez a p\u00e9lda mag\u00e1\u00e9rt besz\u00e9l:<\/strong> Ha egy 80 kil\u00f3s ember s\u00e9t\u00e1lni megy, ahol 3 kilom\u00e9tert tesz meg 1 \u00f3ra alatt, 160 kcal-t fog el\u00e9getni. De ha gyors\u00edt, \u00e9s 7 km-t tesz meg 1 \u00f3ra alatt, 560 kcal-t fog el\u00e9getni. \u00c9s ez az\u00e9rt el\u00e9g nagy k\u00fcl\u00f6nbs\u00e9g, nem igaz?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Hosszabb \u00fatvonalakon s\u00e9t\u00e1lj<\/h3>\n\n\n\n<p>Ha m\u00e9g nem tartasz ott, hogy n\u00f6velni tudod az intenzit\u00e1sodat, pr\u00f3b\u00e1ld meg hosszabb\u00edtani a megtett t\u00e1vols\u00e1got. Ne agg\u00f3dj,&nbsp; nem sz\u00fcks\u00e9ges azonnal kilom\u00e9tereket hozz\u00e1adni. De, ha p\u00e9ld\u00e1ul hetente h\u00e1romszor s\u00e9t\u00e1lsz, \u00e9s minden alkalommal 300 m\u00e9tert teszel hozz\u00e1, egy h\u00f3napon bel\u00fcl az eredeti \u00fatvonal <strong>k\u00f6r\u00fclbel\u00fcl 3,5 km-rel lesz hosszabb<\/strong>. K\u00fcl\u00f6nb\u00f6z\u0151 alkalmaz\u00e1sok is motiv\u00e1lhatnak a t\u00e1vols\u00e1g n\u00f6vel\u00e9s\u00e9re, \u00e9s ezekkel a bar\u00e1taiddal is piszk\u00e1lhatj\u00e1tok egym\u00e1st, hogy ki tett a legt\u00f6bb l\u00e9p\u00e9st. Ha fogad\u00e1st is k\u00f6tt\u00f6k r\u00e1, az m\u00e9g motiv\u00e1l\u00f3bb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De l\u00e9trehozhatsz magadnak egy l\u00e9p\u00e9ssz\u00e1m kih\u00edv\u00e1st is, ahova minden este tehetsz egy pip\u00e1t, ha teljes\u00edtetted a kit\u0171z\u00f6tt c\u00e9lt. P\u00e9ld\u00e1ul az akt\u00edv h\u00e9tv\u00e9g\u00e9k, amikor t\u00e1volabbra m\u00e9sz s\u00e9t\u00e1lni megfelel\u0151 l\u00e9p\u00e9ssz\u00e1mmal, seg\u00edthetnek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Csak,&nbsp;hogy&nbsp;legyen&nbsp;r\u00f3la&nbsp;fogalmad:<\/strong> Egy \u00f3r\u00e1nyi t\u00far\u00e1z\u00e1s alatt egy 80 kg-os ember k\u00f6r\u00fclbel\u00fcl 480 kcal-t tud el\u00e9getni. Egy megfelel\u0151, h\u00e9t \u00f3r\u00e1s t\u00fara alatt k\u00f6nnyed\u00e9n el\u00e9g <strong>3360 kcal<\/strong>, amely energi\u00e1t kevesebb, mint f\u00e9l kilogramm zs\u00edrban rejt. A t\u00far\u00e1z\u00e1s \u00edgy jelent\u0151sen leegyszer\u0171s\u00edtheti a fogy\u00e1s folyamat\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_lehet_elvesziteni_egy_kilo_zsirt_seta_kozben\"><\/span>Hogyan lehet elvesz\u00edteni egy kil\u00f3 zs\u00edrt s\u00e9ta k\u00f6zben?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tal\u00e1n kezded m\u00e1r azt gondolni, hogy plusz l\u00e9p\u00e9sek hozz\u00e1ad\u00e1sa a napodhoz nem is olyan rossz \u00f6tlet. Tov\u00e1bbi motiv\u00e1ci\u00f3k\u00e9nt n\u00e9zz\u00fck meg, <strong>hogyan seg\u00edthet a s\u00e9ta egy kil\u00f3 zs\u00edr lead\u00e1s\u00e1ban<\/strong>. A pontos\u00edt\u00e1shoz n\u00e9zz\u00fcnk meg egy \u00e1tlagos 65 kg-os n\u0151t (Misha) \u00e9s 80 kg-os f\u00e9rfit (Martin).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Heti 3 s\u00e9ta beilleszt\u00e9se az id\u0151beoszt\u00e1sodba<\/h3>\n\n\n\n<p>Misha \u00e9s Martin \u00fagy d\u00f6nt\u00f6tt, hogy tov\u00e1bbi 3 x 1 \u00f3r\u00e1s s\u00e9t\u00e1t tesznek hetente, mert fogyni szeretn\u00e9nek, \u00e9s lehet\u0151leg t\u00fal sok korl\u00e1toz\u00e1s n\u00e9lk\u00fcl. A mozg\u00e1s nem ismeretlen a sz\u00e1mukra, ez\u00e9rt <strong>gyors temp\u00f3ban, 6,5 km\/h (MET 5) sebess\u00e9ggel fognak haladni. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mennyi id\u0151 el\u00e9getni egy kil\u00f3 zs\u00edrt, ami&nbsp; k\u00f6r\u00fclbel\u00fcl 7700 kcal-t tartalmaz?&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy s\u00e9t\u00e1val Misha k\u00f6r\u00fclbel\u00fcl <strong>325 kcal-t<\/strong> \u00e9get el, ami hetente 975 kcal. Egy kilogramm zs\u00edr \u00edgy <strong>kevesebb, mint k\u00e9t h\u00f3nap <\/strong>alatt \u00e9gne el.<\/li><li>Egy s\u00e9t\u00e1val Martin k\u00f6r\u00fclbel\u00fcl <strong>400 kcal-t<\/strong> \u00e9get el, ami 1200 kcal hetente. Egy kilogramm zs\u00edr \u00edgy kb. <strong>m\u00e1sf\u00e9l h\u00f3nap alatt <\/strong>\u00e9gne el.<\/li><\/ul>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-844x1124.jpg\" alt=\"Mennyi kal\u00f3ri\u00e1t \u00e9getsz el l\u00e9pcs\u0151z\u00e9ssel?\" class=\"wp-image-239502\" title=\"Mennyi kal\u00f3ri\u00e1t \u00e9getsz el l\u00e9pcs\u0151z\u00e9ssel?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">2. Napi 20 perc l\u00e9pcs\u0151z\u00e9s beilleszt\u00e9se&nbsp;<\/h3>\n\n\n\n<p>Ha Misha \u00e9s Martin \u00fagy d\u00f6nt\u00f6ttek, hogy egy 1 \u00f3r\u00e1s s\u00e9ta nem l\u00e9g nekik, <strong>minden nap 20 percnyi gyors l\u00e9pcs\u0151z\u00e9st is megpr\u00f3b\u00e1lnak (MET 8.8).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mennyi id\u0151 el\u00e9getni egy kil\u00f3 zs\u00edrt, ami&nbsp; k\u00f6r\u00fclbel\u00fcl 7700 kcal-t tartalmaz?&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>20 perc alatt, m\u00edg Misha l\u00e9pcs\u0151z\u00f6tt,<strong> 191<\/strong> <strong>kcal-t \u00e9getett el.<\/strong> Ha minden nap 20 percig v\u00e9gezn\u00e9 ezt a tev\u00e9kenys\u00e9get, <strong>kevesebb, mint 6 h\u00e9t alatt el\u00e9getne egy kil\u00f3 zs\u00edrt.<\/strong><\/li><li>20&nbsp;perc alatt&nbsp;,&nbsp;am\u00edg&nbsp;&nbsp;l\u00e9pcs\u0151z\u00f6tt,&nbsp;&nbsp;&nbsp;Martin&nbsp;<strong>&nbsp;235&nbsp;kcal-t \u00e9getett el.<\/strong>&nbsp;&nbsp;Ha&nbsp;minden&nbsp;nap&nbsp;20&nbsp;&nbsp;percig&nbsp;&nbsp; v\u00e9gezn\u00e9&nbsp;ezt a&nbsp;tev\u00e9kenys\u00e9get,&nbsp;&nbsp;<strong>&nbsp;kevesebb,&nbsp;mint&nbsp;5&nbsp;h\u00e9t<\/strong>&nbsp;&nbsp;alatt&nbsp;el\u00e9getne&nbsp;egy&nbsp;kil\u00f3&nbsp;zs\u00edrt.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1n \u00fagy \u00e9rzed, hogy 1-2 h\u00f3nap hossz\u00fa id\u0151, egy kil\u00f3 zs\u00edr lead\u00e1s\u00e1hoz. Azonban vedd figyelembe azt is, hogy ebben az esetben a gyalogl\u00e1s (ak\u00e1r l\u00e9pcs\u0151n felfel\u00e9, ak\u00e1r klasszikus s\u00e9tak\u00e9nt) ink\u00e1bb a <strong><span style=\"color: #ff6600\">kal\u00f3riadeficit<\/span> \u00e9s az edz\u00e9s kieg\u00e9sz\u00edt\u00e9sek\u00e9nt szolg\u00e1l,<\/strong> ami jelent\u0151sen leegyszer\u0171s\u00edtheti \u00e9s felgyors\u00edthatja az eg\u00e9sz folyamatot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Senkin\u00e9l sem el\u00e9g er\u0151s kifog\u00e1s, hogy nincs 20 perce minden nap a munk\u00e1b\u00f3l hazafel\u00e9 j\u00f6vet, vagy hogy nem tal\u00e1l l\u00e9pcs\u0151t a k\u00f6rny\u00e9ken. Ha szeretn\u00e9l t\u00f6bbet megtudni arr\u00f3l, hogyan lehet leadni egy kil\u00f3 zs\u00edrt, olvasd el a cikk\u00fcnket <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-veszitsunk-el-egy-kilogramm-zsirt-es-ez-valojaban-mennyi-energiat-rejt\/\" class=\"ek-link\">Hogyan<\/a><\/strong><\/span><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-veszitsunk-el-egy-kilogramm-zsirt-es-ez-valojaban-mennyi-energiat-rejt\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong> vesz\u00edts\u00fcnk el egy kilogramm zs\u00edrt \u00e9s ez val\u00f3j\u00e1ban mennyi energi\u00e1t rejt? <\/strong><\/span><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ha arr\u00f3l is szeretn\u00e9l t\u00f6bbet megtudni, <strong>hogyan sz\u00e1m\u00edthatjuk ki a<\/strong> <strong>kal\u00f3ria \u00e9s az egyes makrot\u00e1panyagok bevitel\u00e9t<\/strong>, ne hagyd ki ezt a cikket sem: <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-szamoljuk-ki-az-energia-vagy-makrotapanyagok-bevitelet-a-fogyashoz-vagy-az-izomtomeg-novelesehez\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Hogyan sz\u00e1moljuk ki az energia vagy makrot\u00e1panyagok bevitel\u00e9t a fogy\u00e1shoz vagy az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez?<\/strong><\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_a_tanulsag\"><\/span>Mi a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u00e9ta egy nagyszer\u0171 m\u00f3dja annak, hogy <strong>term\u00e9szetesen \u00e9p\u00edts bele t\u00f6bb edz\u00e9st<\/strong> <strong>a napodba<\/strong>, n\u00f6veli a kal\u00f3ria felhaszn\u00e1l\u00e1st, \u00e9s <strong>megk\u00f6nny\u00edti a fogy\u00e1st<\/strong>. Ha a lehet\u0151 leghamarabb szeretn\u00e9l l\u00e9that\u00f3 eredm\u00e9nyt el\u00e9rni, kezdj el rendszeresen s\u00e9t\u00e1lni, ide\u00e1lis esetben hetente t\u00f6bbsz\u00f6r, vagy a norm\u00e1l er\u0151s\u00edt\u0151 edz\u00e9s \u00e9s a kal\u00f3riadeficit mell\u00e9 kieg\u00e9sz\u00edt\u0151 tev\u00e9kenys\u00e9gk\u00e9nt. Ugyanakkor pr\u00f3b\u00e1ld meg <strong>a k\u00fcl\u00f6nb\u00f6z\u0151 intenzit\u00e1s\u00fa s\u00e9t\u00e1kat is kombin\u00e1lni,<\/strong> <strong>a terep \u00e9s a gyalogl\u00e1s sebess\u00e9g\u00e9t, vagy haszn\u00e1lj s\u00falymell\u00e9nyt<\/strong>, hogy ez a tev\u00e9kenys\u00e9g ne v\u00e1ljon sz\u00e1modra egy sztereot\u00edpi\u00e1v\u00e1, \u00e9s mindig \u00faj kih\u00edv\u00e1sokat jelentsen. Ha unatkozol a gyalogl\u00e1s k\u00f6zben, pr\u00f3b\u00e1ld meg <strong>\u00f6sszekapcsolni kedvenc tev\u00e9kenys\u00e9geiddel<\/strong>, p\u00e9ld\u00e1ul a bar\u00e1taiddal val\u00f3 besz\u00e9lget\u00e9ssel, zenehallgat\u00e1ssal vagy podcastok hallgat\u00e1s\u00e1val. Megl\u00e1tos, hogy biztosan megtal\u00e1lod a saj\u00e1t utad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Te hogyan s\u00e9t\u00e1lsz?<\/strong> Van el\u0151re meghat\u00e1rozott napi l\u00e9p\u00e9ssz\u00e1mod, vagy ink\u00e1bb m\u00e1s mozg\u00e1st r\u00e9szes\u00edtesz el\u0151nyben? Oszd meg vel\u00fcnk a v\u00e9lem\u00e9nyed, \u00e9s ha tetszett a cikk, ne felejtsd el megosztani az ismer\u0151seiddel is. Tal\u00e1n k\u00f6zt\u00fck lesz a k\u00f6vetkez\u0151 s\u00e9t\u00e1l\u00f3 partnered.<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness kell\u00e9kek\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>A s\u00e9ta egy term\u00e9szetes \u00e9s nagyszer\u0171 m\u00f3d arra, hogy t\u00f6bbet mozogjunk a nap folyam\u00e1n, \u00e9s ez\u00e1ltal n\u00f6velj\u00fck a kal\u00f3ria\u00e9get\u00e9st. Tudd meg, milyen el\u0151ny\u00f6kkel j\u00e1r, \u00e9s h\u00e1ny kal\u00f3ri\u00e1t \u00e9getsz el a k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa s\u00e9t\u00e1kkal.<\/p>\n","protected":false},"author":100,"featured_media":239541,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[89],"tags":[7626,7638,6372,6696],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-287285","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-egeszseg","9":"tag-egeszseges-eletmod","10":"tag-fogyas","11":"tag-kardio-hu","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hogyan lehet s\u00e9t\u00e1val gyorsan lefogyni? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan lehet gyorsan lefogyni? A s\u00e9ta egy nagyszer\u0171 m\u00f3d arra, hogy t\u00f6bb kal\u00f3ri\u00e1t \u00e9gess\u00fcnk, \u00e9s megszabaduljunk a felesleges zs\u00edrt\u00f3l. N\u00e9zd csak meg, hogy a rendszeres s\u00e9t\u00e1k milyen gyorsan hozhatnak j\u00f3 eredm\u00e9nyeket.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/hogyan-lehet-setaval-gyorsan-lefogyni\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan lehet s\u00e9t\u00e1val gyorsan lefogyni? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hogyan lehet gyorsan lefogyni? A s\u00e9ta egy nagyszer\u0171 m\u00f3d arra, hogy t\u00f6bb kal\u00f3ri\u00e1t \u00e9gess\u00fcnk, \u00e9s megszabaduljunk a felesleges zs\u00edrt\u00f3l. 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