{"id":331551,"date":"2022-01-04T11:20:38","date_gmt":"2022-01-04T10:20:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=331551"},"modified":"2023-09-08T09:23:43","modified_gmt":"2023-09-08T07:23:43","slug":"8-sfaturi-garantate-pentru-definirea-masei-musculare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/8-sfaturi-garantate-pentru-definirea-masei-musculare\/","title":{"rendered":"8 sfaturi garantate pentru definirea masei musculare"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-garantate-pentru-definirea-masei-musculare\/#1_Suplimentarea_cu_L-carnitina\" title=\"1. Suplimentarea cu L-carnitin\u0103\">1. Suplimentarea cu L-carnitin\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-garantate-pentru-definirea-masei-musculare\/#2_Renuntati_la_alimentele_nesanatoase\" title=\"2. Renun\u021ba\u021bi la alimentele nes\u0103n\u0103toase\">2. Renun\u021ba\u021bi la alimentele nes\u0103n\u0103toase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-garantate-pentru-definirea-masei-musculare\/#3_Planificati_dinainte\" title=\"3. Planifica\u021bi dinainte\">3. Planifica\u021bi dinainte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-garantate-pentru-definirea-masei-musculare\/#4_Calitatea_somnului_este_esentiala\" title=\"4. Calitatea somnului este esen\u021bial\u0103\">4. Calitatea somnului este esen\u021bial\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-garantate-pentru-definirea-masei-musculare\/#5_Cresteti_consumul_de_proteine\" title=\"5. Cre\u0219te\u021bi consumul de proteine\">5. Cre\u0219te\u021bi consumul de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-garantate-pentru-definirea-masei-musculare\/#6_Faceti_antrenamentele_pe_intervale_de_timp\" title=\"6. Face\u021bi antrenamentele pe intervale de timp\">6. Face\u021bi antrenamentele pe intervale de timp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-garantate-pentru-definirea-masei-musculare\/#7_Nu_exagerati_cu_consumul_caloriilor_sub_forma_lichida_%E2%80%93_lucru_valabil_si_pentru_bauturile_proteice\" title=\"7. Nu exagera\u021bi cu consumul caloriilor sub form\u0103 lichid\u0103 &#8211; lucru valabil \u0219i pentru b\u0103uturile proteice\">7. Nu exagera\u021bi cu consumul caloriilor sub form\u0103 lichid\u0103 &#8211; lucru valabil \u0219i pentru b\u0103uturile proteice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-garantate-pentru-definirea-masei-musculare\/#8_Faza_de_definire_poate_fi_epuizanta_Nu_renuntati\" title=\"8. Faza de definire poate fi epuizant\u0103. Nu renun\u021ba\u021bi!\">8. Faza de definire poate fi epuizant\u0103. Nu renun\u021ba\u021bi!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Este ca o schimbare a anotimpurilor:<b> mai \u00eent\u00e2i lucra\u021bi din greu la definirea masei musculare,<\/b> dup\u0103 care apar \u0219i rezultatele. La \u00eenceput lucrurile pot p\u0103rea&nbsp;<b>foarte u\u0219oare,<\/b>&nbsp;dar dac\u0103 le face\u021bi gre\u0219it, exist\u0103 riscul s\u0103 pierde\u021bi o mare parte din masa muscular\u0103 pentru care a\u021bi muncit din greu. Definirea muscular\u0103 <b>necesit\u0103 mult mai mult dec\u00e2t reducerea aportului de calorii <\/b>\u0219i ad\u0103ugarea a c\u00e2torva ore de antrenamente cardio pe s\u0103pt\u0103m\u00e2n\u0103. Majoritatea persoanelor aleg aceast\u0103 abordare, \u00eens\u0103 nu trebuie s\u0103 uit\u0103m c\u0103 \u00een timpul acestui proces se \u0219i pierde din masa muscular\u0103. Haide\u021bi s\u0103 \u00eencerc\u0103m s\u0103 facem lucrurile cu \u00een\u021belepciune. \u00cen cele ce urmeaz\u0103 v\u0103 prezent\u0103m<b>&nbsp;8 sfaturi pentru definirea masei musculare.<\/b><\/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-h2 has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Suplimentarea_cu_L-carnitina\"><\/span>1. Suplimentarea cu L-carnitin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Consumul regulat de L-carnitin\u0103 <b>poate cre\u0219te utilizarea gr\u0103simii corporale ca o surs\u0103 de energie<\/b> \u00een timpul antrenamentelor, \u00een loc s\u0103 utilizeze glucoza. De asemenea, poate <b>\u00eembun\u0103t\u0103\u021bi performan\u021ba voastr\u0103 \u00een timpul antrenamentului<\/b>. <span style=\"color: #ff6600;\">[1]<\/span> Potrivit unui studiu al Universit\u0103\u021bii din Connecticut, 2 grame de l-carnitin\u0103 pe zi<b> pot reduce oboseala muscular\u0103<\/b> \u0219i restul indicatorilor biologici ai regener\u0103rii. Utilizarea regulat\u0103 a <a title=\"L-carnitin\u0103\" href=\"https:\/\/gymbeam.ro\/l-carnitina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">l-carnitinei<\/a> poate, de asemenea, s\u0103 creasc\u0103 cantitatea de receptori androgenici care se reg\u0103sesc \u00een celulele musculare. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-613678674_1.jpg\" alt=\"L-carnitina \u0219i utilizarea acesteia\" width=\"944\" height=\"600\" title=\"L-carnitina \u0219i utilizarea acesteia\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Renuntati_la_alimentele_nesanatoase\"><\/span>2. Renun\u021ba\u021bi la alimentele nes\u0103n\u0103toase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ori de c\u00e2te ori dori\u021bi s\u0103 sc\u0103pa\u021bi de gr\u0103simea corporal\u0103, c\u0103uta\u021bi modalit\u0103\u021bi de eliminare a alimentelor care sunt de obicei <b>pline de zaharuri rafinate \u0219i alte ingrediente nes\u0103n\u0103toase<\/b>. Nu face\u021bi acest lucru prin a v\u0103 ab\u021bine de la proteine, gr\u0103simi sau carbohidra\u021bi. Alege\u021bi \u00een schimb combina\u021bii s\u0103n\u0103toase care s\u0103 con\u021bin\u0103 to\u021bi cei trei macronutrien\u021bi. Concentra\u021bi-v\u0103 pe proteinele slabe, alege\u021bi fructele \u0219i legumele care au<b> culori intense at\u00e2t pe exterior, c\u00e2t \u0219i pe interior<\/b>. A\u0219a cum sunt de exemplu:&nbsp;<b>cartofii dulci, orezul brun sau avocadoul<\/b>. Restric\u021bion\u00e2nd alegerea alimentelor voastre \u00een schimbul alimentelor mai sus men\u021bionate, ve\u021bi reu\u0219i s\u0103 v\u0103 ab\u021bine\u021bi de la gust\u0103rile nes\u0103n\u0103toase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-656758600.jpg\" alt=\"Renun\u021b\u0103 la obiceiurile alimentare nes\u0103n\u0103toase\" width=\"900\" height=\"600\" title=\"Renun\u021b\u0103 la obiceiurile alimentare nes\u0103n\u0103toase\"\/><\/figure><\/div>\n\n\n\n<p>Este mult mai u\u0219or s\u0103 satisface\u021bi nevoile organismului vostru dac\u0103 combina\u021bi alimentele care nu sunt prelucrate, deoarece <b>con\u021bin o mul\u021bime de minerale \u0219i vitamine.<\/b> Atunci c\u00e2nd sunte\u021bi la diet\u0103&nbsp;<b>consuma\u021bi o cantitate mic\u0103 de calorii,<\/b> deci ave\u021bi doar c\u00e2teva oportunit\u0103\u021bi de a satisface nevoile nutri\u021bionale ale corpului. \u00cen timpul definirii musculare trebuie s\u0103 v\u0103 concentra\u021bi doar asupra meselor \u0219i alimentelor de \u00eenalt\u0103 calitate <b>pentru a oferi corpului vostru toate valorile nutri\u021bionale de care are nevoie.<\/b><\/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-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Planificati_dinainte\"><\/span>3. Planifica\u021bi dinainte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O pierdere \u00een greutate cu succes necesit\u0103 un &#8220;plan de joc&#8221; bine stabilit, care implic\u0103 gestionarea stresului. <b>Dac\u0103 \u00een cursul zilei nu v\u0103 g\u00e2ndi\u021bi la nimic altceva dec\u00e2t cum s\u0103 mai sl\u0103bi\u021bi,<\/b> este foarte probabil s\u0103 resim\u021bi\u021bi nivelul ridicat de cortizol. Cre\u0219terea cronic\u0103 a acestui hormon poate provoca <b>probleme \u021besutului muscular \u0219i sistemului imunitar.<\/b> Pute\u021bi consuma alimente s\u0103n\u0103toase, pute\u021bi lua toate suplimentele necesare, chiar \u0219i s\u0103 efectua\u021bi exerci\u021bii intense, dar dac\u0103 sunte\u021bi stresat tot timpul, <b>este posibil s\u0103 pierde\u021bi ceea ce a\u021bi c\u00e2\u0219tigat at\u00e2t de mult &#8211; masa voastr\u0103 muscular\u0103.<\/b><\/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=\"8075,31295,111160,113041,113674\" ><\/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>Planificarea eficient\u0103 a meselor \u00eencepe cu cunoa\u0219terea cantit\u0103\u021bii de calorii pe care trebuie s\u0103 o consuma\u021bi \u0219i a num\u0103rului de macronutrien\u021bi pe care trebuie s\u0103 le consuma\u021bi din fiecare grup\u0103. De asemenea, v\u0103 poate fi de folos \u0219i <b>un jurnal sau o aplica\u021bie<\/b> care poate urm\u0103ri progresul vostru.<\/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-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Calitatea_somnului_este_esentiala\"><\/span>4. Calitatea somnului este esen\u021bial\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Multe persoane cred c\u0103 <a title=\"Arz\u0103toare de gr\u0103sime\" href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">arderea gr\u0103similor<\/a> se produce doar \u00een sala de fitness. Dar aceasta este doar o parte din ecua\u021bie. Dac\u0103 ave\u021bi probleme cronice cu somnul ajunge\u021bi <b>s\u0103 ave\u021bi un metabolism sc\u0103zut<\/b>, o sensibilitate la insulin\u0103 sau chiar pute\u021bi fi predispu\u0219i la obezitate. <span style=\"color: #ff6600;\">[3]<\/span> Dac\u0103 ave\u021bi un somn lini\u0219tit <b>\u0219i ave\u021bi un control mai bun asupra alegerii alimentelor pe care le consuma\u021bi,<\/b> ve\u021bi evita m\u00e2ncarea la orele \u00eenaintate. De asemenea, ve\u021bi dispune de mai mult\u0103 energie pe care o pute\u021bi folosi \u00een timpul antrenamentelor. <span 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<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-684758212.jpg\" alt=\"8 sfaturi pentru definirea masei musculare - asigura\u021bi-v\u0103 c\u0103 ave\u021bi un somn de calitate\" width=\"900\" height=\"600\" title=\"8 sfaturi pentru definirea masei musculare - asigura\u021bi-v\u0103 c\u0103 ave\u021bi un somn de calitate\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Cresteti_consumul_de_proteine\"><\/span>5. Cre\u0219te\u021bi consumul de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 vorbim de cre\u0219terea consumului de macronutrien\u021bi \u00een timpul definirii masei musculare atunci clar este vorba de consumul de <a title=\"Proteine\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\">proteine<\/a>. Ad\u0103ugarea mai multor proteine \u00een alimenta\u021bia voastr\u0103 poate ajuta la reducerea apetitului, stabilizeaz\u0103 nivelul glicemiei \u0219i activeaz\u0103 metabolismul. Toate acestea sunt foarte importante \u00een perioada de definire. Alimentele bogate \u00een proteine <b>necesit\u0103 mai mult\u0103 energie pentru digestie \u0219i ardere, <\/b>\u00een compara\u021bie cu carbohidra\u021bii sau gr\u0103simile. Deci, de fiecare dat\u0103 c\u00e2nd <b>ve\u021bi consuma alimente bogate \u00een<\/b> <a title=\"Proteine\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a>, trebuie s\u0103 acorda\u021bi suficient timp pentru ca m\u00e2ncarea s\u0103 fie digerat\u0103 \u0219i s\u0103 be\u021bi mult\u0103 ap\u0103 pentru a accelera metabolismul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-681732704.jpg\" alt=\"Consuma\u021bi mai multe proteine\" width=\"900\" height=\"600\" title=\"Consuma\u021bi mai multe proteine\"\/><\/figure><\/div>\n\n\n\n<p>Multe persoane cred c\u0103 \u00een timpul dietei nevoia de consum a proteinelor scade. Dimpotriv\u0103, <b>\u00een timpul fazei de definire nevoia unui consum de proteine cre\u0219te.<\/b> Organismul vostru nu prime\u0219te energia din alte surse \u0219i de aceea poate folosi proteina ca surs\u0103 de energie.<\/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-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Faceti_antrenamentele_pe_intervale_de_timp\"><\/span>6. Face\u021bi antrenamentele pe intervale de timp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 \u00eenc\u0103 nu a\u021bi \u00eencercat antrenamentul cu intervale de intensitate, ce mai a\u0219tepta\u021bi? Dup\u0103 cum este men\u021bionat \u00een jurnalul <i>Applied Physiology, Nutrition and Metabolism<\/i>&nbsp;<i>(Fiziologia aplicat\u0103, Nutri\u021bia \u0219i Metabolismul) <\/i><b>antrenamentul cu intervale de intensitate este mai bun dec\u00e2t un antrenament constant \u0219i &#8220;clasic&#8221;,&nbsp;<\/b>\u00een cazul \u00een care vorbim de pierderea de gr\u0103sime, chiar dac\u0103 \u00een cazul ambelor antrenamente caloriile sunt arse la fel.<span style=\"color: #ff6600;\"> [4]&nbsp;<\/span>Asta nu \u00eenseamn\u0103 <b>c\u0103 trebuie s\u0103 face\u021bi sprinturi cu intervale pe banda de alergare sau pe bicicleta sta\u021bionar\u0103 timp de 4 zile pe s\u0103pt\u0103m\u00e2n\u0103<\/b>. \u00cencerca\u021bi s\u0103 face\u021bi antrenamente cu intervale de intensitate \u0219i s\u0103 le include\u021bi \u00een programul vostru de rutin\u0103 \u0219i efectua\u021bi c\u00e2teva serii printre exerci\u021biile principale cu greut\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-925936370.jpg\" alt=\"Antrenamentele cu intervale de intensitate ajut\u0103 la definirea masei musculare\" width=\"900\" height=\"600\" title=\"Antrenamentele cu intervale de intensitate ajut\u0103 la definirea masei musculare\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nu_exagerati_cu_consumul_caloriilor_sub_forma_lichida_%E2%80%93_lucru_valabil_si_pentru_bauturile_proteice\"><\/span>7. Nu exagera\u021bi cu consumul caloriilor sub form\u0103 lichid\u0103 &#8211; lucru valabil \u0219i pentru b\u0103uturile proteice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Consumul shake-urilor proteice dup\u0103 antrenamente este ideal, chiar recomandat. \u00cen schimb, consumul <b>b\u0103uturilor cu con\u021binut ridicat de calorii <\/b>\u00een timpul zilei nu reprezint\u0103 calea corect\u0103. Problema caloriilor lichide este de fapt c\u0103&nbsp;<b>nu v\u0103 ofer\u0103 sa\u021bietate ca \u00een cazul consumului alimentelor care con\u021bin calorii solide.<\/b> Dac\u0103 primi\u021bi un aport de 300-400 de calorii pe zi \u0219i nu le include\u021bi \u00een consumul zilnic de calorii, nu va dura mult timp, iar <b>aceste excese de calorii se vor vedea \u00een forma voastr\u0103 fizic\u0103.<\/b> Ideal ar fi dac\u0103 \u00een faza de definire a\u021bi <b>consuma mai mult\u0103 ap\u0103, cafea, ceai verde sau de fructe,&nbsp;<\/b>ap\u0103 mineral\u0103 ne\u00eendulcit\u0103 \u0219i suplimentele de pre-antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-544450558.jpg\" alt=\"Nu exagera\u021bi cu consumul caloriilor sub form\u0103 lichid\u0103\" width=\"899\" height=\"600\" title=\"Nu exagera\u021bi cu consumul caloriilor sub form\u0103 lichid\u0103\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Faza_de_definire_poate_fi_epuizanta_Nu_renuntati\"><\/span>8. Faza de definire poate fi epuizant\u0103. Nu renun\u021ba\u021bi!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ultimul sfat pe care \u00eel avem pentru voi este <b>s\u0103 r\u0103m\u00e2ne\u021bi reali\u0219ti \u00een a\u0219teptarea ob\u021binerii rezultatelor<\/b>. \u021aine\u021bi minte faptul c\u0103 pierderea gr\u0103similor va \u00eencetini cu c\u00e2t masa voastr\u0103 muscular\u0103 va fi mai bine definit\u0103. Dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi 10 kilograme,&nbsp;<b>primele dou\u0103 ar trebui s\u0103 le pierde\u021bi foarte u\u0219or \u0219i f\u0103r\u0103 probleme<\/b>&nbsp;\u00een cazul \u00een care ave\u021bi experien\u021b\u0103 \u00een efectuarea antrenamentelor. Dac\u0103 sunte\u021bi la \u00eenceput de drum cu antrenamentele \u0219i dietele, corpul vostru va lucra \u00eempotriva voin\u021bei voastre. <b>P\u0103stra\u021bi-v\u0103 calmul<\/b>. Dup\u0103 ce corpul vostru se va obi\u0219nui cu faptul c\u0103 arde\u021bi mai multe calorii dec\u00e2t consuma\u021bi, va deveni mai eficient \u0219i gr\u0103simile vor fi folosite pe post de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-835207400.jpg\" alt=\"Faza de definire poate fi epuizant\u0103, nu renun\u021ba\" width=\"900\" height=\"600\" title=\"Faza de definire poate fi epuizant\u0103, nu renun\u021ba\"\/><\/figure><\/div>\n\n\n\n<p>Dup\u0103 ce pierde\u021bi primele dou\u0103 kilograme, urm\u0103toarele dou\u0103 le pierde\u021bi mai greu, dar \u00een continuare ar trebui s\u0103 reu\u0219i\u021bi f\u0103r\u0103 mari probleme.<b> Dar cum r\u0103m\u00e2ne p\u00e2n\u0103 la final cu cele 10 kilograme?<\/b>&nbsp;Acest lucru va necesita mai mult\u0103 munc\u0103. Fi\u021bi reali\u0219ti \u00een privin\u021ba efortului depus pentru a v\u0103 atinge scopul propus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pierderea \u00een greutate nu este niciodat\u0103 monoton\u0103, unele s\u0103pt\u0103m\u00e2ni sunt mai bune \u0219i altele sunt mai rele. Dar atunci c\u00e2nd ve\u021bi trece prin perioadele cu asemenea fluctua\u021bii nu trebuie s\u0103 renun\u021ba\u021bi, chiar dac\u0103 nu prea vede\u021bi rezultate semnificative. Treptat ve\u021bi ajunge acolo unde v-a\u021bi propus. Dac\u0103 dori\u021bi s\u0103 v\u0103 inspira\u021bi, citi\u021bi articolul nostru: <a title=\"8 cele mai bune exerci\u021bii pentru definirea masei musculare\" href=\"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exercitii-pentru-definirea-masei-musculare\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">8 cele mai bune exerci\u021bii pentru definirea masei musculare<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Care sunt sfaturile voastre utile pentru definirea masei musculare?<\/b> Scrie\u021bi-le \u00een sec\u021biunea de comentarii \u0219i \u00een cazul \u00een care v-a pl\u0103cut articolul nostru, v\u0103 rug\u0103m s\u0103 \u00eel distribui\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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","protected":false},"excerpt":{"rendered":"<p>Vre\u021bi s\u0103 ob\u021bine\u021bi definirea masei musculare, dar nu \u0219ti\u021bi cum s\u0103 proceda\u021bi? Inspira\u021bi-v\u0103 din cele 8 sfaturi despre diete, exerci\u021bii fizice \u0219i suplimente.<\/p>\n","protected":false},"author":25,"featured_media":153234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6482,7358,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-331551","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-dieta-ro","9":"tag-nutritie","10":"tag-pierdere-in-greutate","11":"tag-un-stil-de-viata-sanatos","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>8 sfaturi garantate pentru definirea masei musculare - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vre\u021bi s\u0103 ob\u021bine\u021bi definirea masei musculare, dar nu \u0219ti\u021bi cum s\u0103 proceda\u021bi? 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