{"id":329062,"date":"2018-11-05T15:53:00","date_gmt":"2018-11-05T14:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329062"},"modified":"2023-09-07T20:45:11","modified_gmt":"2023-09-07T18:45:11","slug":"marc-fitt-savjetuje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/marc-fitt-savjetuje\/","title":{"rendered":"Marc Fitt savjetuje kako posti\u0107i 6-pack + hrana i\u00a0trening plan"},"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\/marc-fitt-savjetuje\/#Osnovni_parametri\" title=\"Osnovni parametri:\">Osnovni parametri:<\/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\/marc-fitt-savjetuje\/#Marc_Fitt_i_njegov_trening_plan\" title=\"Marc Fitt i njegov trening plan\">Marc Fitt i njegov trening plan<\/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\/marc-fitt-savjetuje\/#Marc_Fitt_i_prehrana\" title=\"Marc Fitt i prehrana\">Marc Fitt i prehrana<\/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\/marc-fitt-savjetuje\/#5_prijedloga_za_oblikovani_6-pack_od_Marca_Fitta\" title=\"5 prijedloga za oblikovani 6-pack od Marca Fitta:\">5 prijedloga za oblikovani 6-pack od Marca Fitta:<\/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\/marc-fitt-savjetuje\/#Planove_za_buducnost\" title=\"Planove za budu\u0107nost\">Planove za budu\u0107nost<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Marc Fitt je jedan od najpopularnijih <strong>online osobnih trenera i&nbsp;poduzetnika<\/strong> u&nbsp;fitness industriji. U&nbsp;zadnje \u010detiri godine postao je jedan od <strong>vode\u0107ih svjetskih fitness manekena<\/strong> zahvaljuju\u0107i tomu \u0161to je inspirirao milijune ljudi \u0161irom cijelog svijeta preko videa, slika, podcasts, citata i&nbsp;\u010dlanaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na svome putu prema motivaciji bilo mu je zadovoljstvo promijeniti \u017eivot bezbrojnim ljudima.<strong> Pomogao je tisu\u0107ama ljudi u\u0107i u dobru formu<\/strong> posredstvom osobnih treninga.<\/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=\"Osnovni_parametri\"><\/span>Osnovni parametri:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Godina ro\u0111enja:<\/strong>&nbsp;1990<\/p>\n\n\n\n<p><strong>Visina:<\/strong>&nbsp;178 cm<\/p>\n\n\n\n<p><strong>Prosje\u010dna te\u017eina:<\/strong>&nbsp;78 kg<\/p>\n\n\n\n<p><strong>Podrijetlo:<\/strong>&nbsp;Montreal, Kanada<\/p>\n\n\n\n<p><strong>Maksimalna te\u017eina:<\/strong>&nbsp;\u201cNe sla\u017eem se s uspore\u0111ivanjem snage s ostalima. Ne radi se o tome koliko mo\u017eete podi\u0107i, ve\u0107 koliko ponavljanja mo\u017eete uraditi savr\u0161enom tehnikom. Forma je veoma va\u017ena ako \u017eelite oblikovati dobru figuru. Nisam powerlifter, ve\u0107 fitness maneken.\u201c<\/p>\n\n\n\n<p><strong>Omiljeno zdravo jelo:<\/strong> pile\u0107a prsa, avokado, zeleno <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, sme\u0111a ri\u017ea i bademi<\/p>\n\n\n\n<p><strong>Omiljeni cheat meal:<\/strong>&nbsp;pizza<span style=\"color: #ff6600;\">&nbsp;<em>[1]<\/em><\/span><\/p>\n\n\n\n<p><strong>Omiljene vje\u017ebe:&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>Bench press<\/strong> na pozitivno nagnutoj klupi s&nbsp;jednoru\u010dnim utezima: veoma rado vje\u017ebam gornji dio prsnih mi\u0161i\u0107a, a&nbsp;ovo je jedna od vje\u017ebi koja mi dodaje najve\u0107u mi\u0161i\u0107avost.<\/p>\n\n\n\n<p><strong>Dizanje bicepsa s&nbsp;objeru\u010dnim utegom:<\/strong> mislim da ovom vje\u017ebom vje\u017ebam veliki dio svojih bicepsa. Vje\u017ebanje bicepsa volim po\u010deti jednim setom po deset ponavljanja.<\/p>\n\n\n\n<p><strong>Arnold Press s&nbsp;jednoru\u010dnim utezima:<\/strong>&nbsp;ovo je moja omiljena vje\u017eba za ramena. Orijentira se na stra\u017enji i prednji dio ramena.&nbsp;<span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marc Fitt po\u010deo je vje\u017ebati prije nekoliko godina jer je morao u\u0107i u formu kako bi polo\u017eio ispite i postao policajac. \u010cim je po\u010deo s vje\u017ebanjem, zavoljeo ga je. Svi\u0111alo mu se da mo\u017ee nadma\u0161iti svoje limite, te se pobolj\u0161ati fizi\u010dki i psihi\u010dki. Kada se oblik njegove figure pobolj\u0161avao, a mi\u0161i\u0107i su postali zaobljeni, ljudi su od njega po\u010deli tra\u017eiti savjete. Prvo je po\u010deo pomagati u teretani, no nedugo nakon toga <strong>napravio je blog preko WordPress-a<\/strong>. Zanimanje ljudi bilo je nevjerojatno! Stoga je odlu\u010dio snimiti svoj <strong>prvi trening video<\/strong>. To se zatim razvilo u razne video kategorije, kao naprimjer dijete, motivacijska videa ili bilo \u0161to \u0161to je mogao snimiti kako bi <strong>pomogao ljudima postati uspje\u0161nim za vrijeme svog fitness stila \u017eivota<\/strong>. Danas mo\u017ee cijelu godinu \u017eivjeti od toga \u0161to nudi na svojim web stranicama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Najve\u0107a gre\u0161ka koju sam radio bila je ta da se nisam pridr\u017eavao ispravne prehrane. Prije sam jeo previ\u0161e nezdrave hrane. Da sam imao ispravnu prehranu ve\u0107 tada, vjerujem, da bi moja figura izgledala bolje nego sada. Prehrana ima zna\u010dajan utjecaj na rezultate koje \u017eelite posti\u0107i, a nitko je ne bi trebao zapostavljati.\u201c<\/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=\"30209,36058,49009,36310,29118,48997,46021,28332,36229,44941,8347,51106\" ><\/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<p>Morate se koncentrirati na <strong>svoj plan, na svoje ciljeve i nau\u010diti motivirati &nbsp;samog sebe<\/strong>. Sve po\u010dinje u Va\u0161im mislima; morate biti motivirani u svakom trenutku dana i nadati se da \u0107ete posti\u0107i svoje ciljeve. Jednako je u svim aspektima u \u017eivotu. Morate na\u0107i razlog za\u0161to \u017eelite raditi to za \u010dim \u010deznete. Ako to uradite, zapi\u0161ite to i nikada to nemojte zaboraviti, ostanite motivirani. Marc uvijek govori ljudima da zapi\u0161u svoje ciljeve i gledaju ih svaki dan, svako jutro kada se probude i uve\u010der prije spavanja kako bi ostali na ispravnome putu. Ujutro biste se trebali probuditi a uve\u010der zaspati <strong>s pozitivnim mislima, sanjati ono \u0161to \u017eelite<\/strong> i stalno imati osje\u0107aj da Vam je Va\u0161 cilj nadohvat ruke.<span style=\"color: #ff6600;\"><em> [3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Ponosan sam na svoju disciplinu, odlu\u010dnost i naporan rad koji sam ulo\u017eio u svaki aspekt svog \u017eivota. Zahvalan sam da mi je \u017eivot pru\u017eio priliku shvatiti kako mogu posti\u0107i zadovoljenje time \u0161to radim i \u017eivjeti svoj san svaki dan.&#8221;&nbsp;<span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marc&nbsp;<strong>spava otprilike 6 \u2013 7 sati dnevno<\/strong>. Ne svi\u0111a mu se \u010dinjenica da moramo spavati jer prema njegovom mi\u0161ljenju na taj na\u010din gubimo puno vremena. No me\u0111utim, svjestan je toga da je spavanje potrebno ako \u017eeli ostati u formi, dobro<strong> se oporaviti i graditi mi\u0161i\u0107nu masu<\/strong>. Nerado spava vi\u0161e nego \u0161to je potrebno jer \u017eeli biti produktivan u tijeku dana i ostvariti svoje snove.&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/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=\"Marc_Fitt_i_njegov_trening_plan\"><\/span>Marc Fitt i njegov trening plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening uvijek <strong>zapo\u010dinjem motivacijskim govorom<\/strong> kako bi mi dodao snage. Poslije slu\u0161am puno rock glazbe, metala ili trance kao naprimjer Slipknot, Rise Against, Armin van Buuren, Atreyu, Bullet for my Valentine, motivacijske govore od osoba kao Will Smith, Eric Thomas, Jim Carrey, Lima, Sylvester Stallone i mnogo ostalih uspje\u0161nih ljudi koji me motiviraju. Marcova <strong>aktualna play-lista pjesama za vje\u017ebanje<\/strong> dostupna je preko Spotify i mo\u017eete ju na\u0107i i <a title=\"Marc Fitt\" href=\"https:\/\/www.marcfitt.com\/workout-playlist\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">na njegovoj<\/a> stranici ovdje.<span style=\"color: #ff6600;\">&nbsp;<em><span style=\"font-weight: 400;\">[3]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>30 &#8211; 40 minuta prije odlaska u teretanu priprema se psihi\u010dki za svoj trening. To mu poma\u017ee ste\u0107i vi\u0161e energije i koncentracije za trening. <strong>\u201eTamo ste da se usavr\u0161ite, a ne da \u010davrljate s ostalim ljudima\u201c<\/strong>, govori Marc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marc \u0161okira svoje tijelo time da <strong>svoj trening mijenja svaki dan<\/strong>. Trenira <strong>veliki broj vje\u017ebi i ponavljanja uz relativno kratko trajanje odmora <\/strong>me\u0111u vje\u017ebama i setovima (45 do 90 sekundi)<span style=\"color: #ff6600;\"><em><span style=\"font-weight: 400;\"> [2]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Marcov aktualni trening split&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ponedjeljak<\/th><th>Utorak<\/th><th>Srijeda<\/th><th>\u010cetvrtak<\/th><th>Petak<\/th><th>Subota<\/th><\/tr><\/thead><tbody><tr><td>Kvadricepsi<\/td><td>Prsa<\/td><td>Le\u0111a<\/td><td>Zadnja lo\u017ea<\/td><td>Ramena<\/td><td>Biceps i triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>&#8220;U fazi gradnje volumena ne vje\u017ebam uobi\u010dajeni kardio, ve\u0107 tr\u010dim 3 sata i plivam 1 sat tjedno u \u0161koli, zbog ispita. Za vrijeme treninga snage vje\u017ebam kardio trening samo u obliku treninga stomaka u trajanju od 10 minuta bez prekida. U ovom trenutku svog treninga (na kraju) nemam puno energije, dakle znam da moje tijelo uzima sve \u0161to mu je potrebno iz masti.\u201c<span style=\"color: #ff6600;\"><em> [3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako Marc mora vje\u017ebati kardio trening, naprimjer prije fotografiranja, jer osje\u0107a da nije dovoljno oblikovan, tada ubaci<strong> HIIT<\/strong>. Uradit \u0107e otprilike 30 sprintova u trajanju od 4 do 6 sekundi a me\u0111u njima sporo kora\u010danje u trajanju od jedne minute.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Make Your Own Preworkout &amp; Insane Training\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2ounns5Ykr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Marc_Fitt_i_prehrana\"><\/span>Marc Fitt i prehrana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Marc vjeruje u prehranu s visokim sadr\u017eajem bjelan\u010devina i niskim udjelom ugljikohidrata za razvoj mi\u0161i\u0107ne mase. Ni\u017ee mo\u017eete pogledati njegov aktualni plan jelovnika.<\/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<p><strong>Obrok 1:<\/strong>&nbsp;banana, 60 g zobenih pahuljica, 8 bjelanjaka, proteinski napitak (30g), 2x multivitamin, 2x<span style=\"color: #ff6600;\"> <a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3<\/a><\/span>, vitamin B i 5 g&nbsp;glutamina.<\/p>\n\n\n\n<p><strong>Obrok 2:<\/strong> Jabuka, 10 badema, 45g<a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\"> proteina<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107a prsa<\/a>.<\/p>\n\n\n\n<p><strong>Obrok 3:<\/strong>&nbsp;2 pile\u0107a prsa, \u0161alica povr\u0107a, 2 x multivitamin i 2x omega-3 masne kiseline.<\/p>\n\n\n\n<p><strong>Obrok 4:<\/strong>&nbsp;jelo prije treninga (2 \u2013 3 sata prije treninga) \u2013 30 g proteinskog napitka, 60g zobenih pahuljica i 15 g meda.<\/p>\n\n\n\n<p><strong>Napitak prije treninga:<\/strong>&nbsp;1 \u00bd mjerice&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/napitci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">napitka<\/a><\/span> prije treninga&nbsp;(30 min. prije treninga), 15 g BCAA (15 min. prije treninga).<\/p>\n\n\n\n<p><strong>Napitak poslije treninga:<\/strong>&nbsp;45 g izolata od sirutke, 60 g<a title=\"dekstroza\" href=\"https:\/\/gymbeam.hr\/brzi-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">&nbsp;dekstroze (jednostavnih \u0161e\u0107era)<\/span><\/a>, 5 g<a title=\"kreatin monohidrat\" href=\"https:\/\/gymbeam.hr\/kreatin-monohidrat\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;<span style=\"color: #ff6600;\">kreatin monohidrata<\/span><\/a>, 5 g glutamina, 5 g BCAA.<\/p>\n\n\n\n<p><strong>Obrok 7:<\/strong>&nbsp;1 \u00bd pile\u0107ih prsa, 1 \u0161alica povr\u0107a, 2x omega-3.<\/p>\n\n\n\n<p><strong>Obrok 8:<\/strong>&nbsp;4 bjelanjka, 30 g <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"Kazeinskog proteina\" href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kazeinskog proteina<\/a><\/span>, 5 g glutamina, 3 tablete&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"ZMA \" href=\"https:\/\/gymbeam.hr\/zma-i-zmb\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ZMA<\/a><\/span>.&nbsp;<span style=\"color: #ff6600;\"><em><span style=\"font-weight: 400;\">[2]<\/span><\/em><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 omiljena prehrambena dodatka:<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"Whey protein od sirutke\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Whey protein<\/strong><\/a> <\/span>od sirutke&nbsp;\u2013 najva\u017eniji dodatak za <strong>gradnju i regeneraciju<\/strong> organizma s ispravnim hranjivim tvarima poslije intenzivnog treninga.<\/p>\n\n\n\n<p><a title=\"BCAA\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">BCAA<\/span><\/strong><\/a>&nbsp;\u2013&nbsp;<strong>sprje\u010davaju raspad mi\u0161i\u0107a<\/strong> dok Vi vje\u017ebate, dodatno dodaju vi\u0161e energije i<strong> indirektno grade mi\u0161i\u0107nu masu<\/strong>.<\/p>\n\n\n\n<p><a title=\"Multivitamin\" href=\"https:\/\/gymbeam.hr\/multivitamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">Multivitamin<\/span><\/strong><\/a>&nbsp;\u2013 izvrstan za Va\u0161e zdravstveno stanje u cjelokupnosti, za energiju, tijelu dodaje sve vitamine koji su Vam potrebni za ispravnu regeneraciju i da ostanete aktivni.<span style=\"color: #ff6600;\"><em><span style=\"font-weight: 400;\"> [1]<\/span><\/em><\/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_prijedloga_za_oblikovani_6-pack_od_Marca_Fitta\"><\/span>5 prijedloga za oblikovani 6-pack od Marca Fitta:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Budite svjesni toga \u0161to jedete i brojite uno\u0161ene kalorije.<\/h3>\n\n\n\n<p><strong>Ako \u017eelite posti\u0107i lijepi 6-pack smanjenjem tjelesnih masti, morate se nalaziti u kalorijskom deficitu<\/strong>. To zna\u010di: jesti manje kalorija nego \u0161to je Va\u0161em tijelu potrebno ovisno od razine aktivnosti.Dobar deficit kre\u0107e se okolo 500 kalorija. Ne \u017eelite imati suvi\u0161e malo kalorija jer su kalorije <strong>Va\u0161em tijelu potrebne da pre\u017eivi.<\/strong> Dakle, ako unos kalorija smanjite previ\u0161e, tijelo \u0107e poku\u0161ati odr\u017eati <strong>zalihe masti kao rezervu energije.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Budite intenzivni<\/h3>\n\n\n\n<p>Budite intenzivni u teretani i na svakom koraku na putu prema Va\u0161em fitness cilju.&nbsp;<strong>Ako \u017eelite biti oblikovani, nemate drugog izbora, ve\u0107 respektirati kratko trajanje odmora.<\/strong> Potrebno je zbilja vr\u0161iti pritisak na svoje limite ako \u017eelite sagorjievati masti kako treba. Na koji na\u010din \u0107ete to posti\u0107i? Trebali biste se potruditi napraviti 20 \u2013 30 ponavljanja u setu i uklju\u010diti varijacije, <strong>kao \u0161to su super setovi,<\/strong> drop setovi i sli\u010dno. Na taj na\u010din posti\u0107i \u0107ete ve\u0107u frekvenciju pulsa, a zatim \u0107ete sagorjeti vi\u0161e kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ne vje\u017ebajte previ\u0161e kardio treninga<\/h3>\n\n\n\n<p>Ispravan trening snage mo\u017ee donijeti bolje rezultate od kardio programa za sagorjevanje masti. Kod kardio treninga kalorije se sagorijevaju samo za vrijeme tr\u010danja, bicikliranja, itd. <strong>Ali ako koristite utege cijepate mi\u0161i\u0107na vlakna i prepu\u0161tate Va\u0161e tijelo da radi na popravcima<\/strong> i nekoliko dana. Ako zaista \u017eelite vje\u017ebati kardio trening, HIIT kardio mo\u017ee biti ba\u0161 ono \u0161to Vam je potrebno. \u0160to je HIIT? HIIT je visoko intenzivan trening u intervalima, <strong>naprimjer sprint u trajanju od 30 sekundi, a zatim sporo kora\u010danje jednu minutu.<\/strong> Ovaj proces ponovite 6 \u2013 10 puna. Trajat \u0107e otprilike 10 minuta, ali sagorjet \u0107ete vi\u0161e kalorija nego kod dosadnog sporog tr\u010danja u trajanju od 45 minuta.&nbsp; &nbsp;<span style=\"font-style: italic;\"> &nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ne varajte sami sebe<\/h3>\n\n\n\n<p>Mnogo ljudi ne shva\u0107a kako varanje mo\u017ee utjecati na njihove rezultate. <strong>Pona\u0161ajte se kao \u0161ampion<\/strong> ako to \u017eelite i postati. Kada se budete ispravno dr\u017eali svog plana, izgradit \u0107ete samodisciplinu kao nitko drugi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kontrolirajte svoju misao<\/h3>\n\n\n\n<p>Ako \u017eelite rezultate, upi\u0161ite to u Va\u0161u podsvijest. Umjesto da ka\u017eete: \u201eNe \u017eelim biti debela\/debeo, recite sami sebi da<strong> \u0107ete uskoro biti u najboljoj formi Va\u0161eg \u017eivota<\/strong>.Ako mo\u017eete uvjeriti sami sebe da \u0107ete sagorjeti vi\u0161e masti pomo\u0107u odre\u0111ene stvari, Va\u0161a misao \u0107e Vam pomo\u0107i posti\u0107i Va\u0161e ciljeve.<span style=\"color: #ff6600;\"><em>&nbsp;[4]<\/em><\/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=\"Planove_za_buducnost\"><\/span>Planove za budu\u0107nost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada \u017eivi u Kanadi, no htio bi se preseliti u Kaliforniju u SAD-u.&nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201c\u017delim putovati \u0161irom cijelog svijeta i sresti ljude koji me podr\u017eavaju i slijede.\u201c Vjeruje da \u0107e za 5 godina igrati u nekoliko filmova. Rado bi i nadalje inspirirao ljude i pomogao im posti\u0107i njihove ciljeve ne samo fizi\u010dki, ali i one ciljeve koje \u017eele posti\u0107i u \u017eivotu. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Become Limitless  - Marc Fitt Motivation\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/H-DJ8rAzBew?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Ako Vas je \u010dlanak o Marcu zainteresirao, zaista Vam preporu\u010dujemo posjetiti njegov <a title=\"marc fitt - youtube\" href=\"https:\/\/www.youtube.com\/user\/fitnesspageforall\/videos\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>youtube kanal<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160ta Vi mislite o ovome fitness manekenu? <strong>Koje je Va\u0161e mi\u0161ljenje<\/strong> o njegovim prehrambenim planovima i planovima za trening? <strong>Podijelite s nama Va\u0161e mi\u0161ljenje<\/strong> u komentarima. U slu\u010daju da Vam se \u010dlanak svidio, <strong>podijelite ga s 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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Marc Fitt je fitness trener i maneken koji \u0107e Vas o\u010darati svojom disciplinirano\u0161\u0107u. Pogledajte njegov trening plan, jelovnik i prijedloge kako posti\u0107i sixpack.<\/p>\n","protected":false},"author":25,"featured_media":276478,"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":[7784],"tags":[6884,6668,7670,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329062","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobe-inspiracija","8":"tag-motivacija-hr","9":"tag-plan-prehrane-hr","10":"tag-poznati-sportasi-hr","11":"tag-trening-hr","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>Marc Fitt savjetuje kako posti\u0107i 6-pack + hrana i\u00a0trening plan - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Marc Fitt je fitness trener i maneken koji \u0107e Vas o\u010darati svojom disciplinirano\u0161\u0107u. 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