{"id":331605,"date":"2018-09-25T11:43:00","date_gmt":"2018-09-25T09:43:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=331605"},"modified":"2023-09-07T20:46:09","modified_gmt":"2023-09-07T18:46:09","slug":"8-garantiranih-savjeta-za-oblikovanje-misicne-mase","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/","title":{"rendered":"8 garantiranih savjeta za oblikovanje mi\u0161i\u0107ne mase"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#1_Suplementacija_L-karnitina\" title=\"1. Suplementacija L-karnitina\">1. Suplementacija L-karnitina<\/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\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#2_Rijesite_se_nezdrave_prehrane\" title=\"2. Rije\u0161ite se nezdrave prehrane\">2. Rije\u0161ite se nezdrave prehrane<\/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\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#3_Planirajte_unaprijed\" title=\"3. Planirajte unaprijed\">3. Planirajte unaprijed<\/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\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#4_Kvalitetan_san_je_osnovan\" title=\"4. Kvalitetan san je osnovan\">4. Kvalitetan san je osnovan<\/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\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#5_Uzimajte_vise_ne_manje_bjelancevina\" title=\"5. Uzimajte vi\u0161e, ne manje bjelan\u010devina\">5. Uzimajte vi\u0161e, ne manje bjelan\u010devina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#6_Vjezbajte_trening_u_intervalima\" title=\"6. Vje\u017ebajte trening u intervalima\">6. Vje\u017ebajte trening u intervalima<\/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.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#7_Ne_pretjerujte_s_tekucim_kalorijama_%E2%80%93_to_vazi_i_za_proteinske_sejkove\" title=\"7. Ne pretjerujte s teku\u0107im kalorijama \u2013 to va\u017ei i za proteinske \u0161ejkove\">7. Ne pretjerujte s teku\u0107im kalorijama \u2013 to va\u017ei i za proteinske \u0161ejkove<\/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.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#8_Faza_oblikovanja_moze_biti_naporna_Ne_odustajte\" title=\"8. Faza oblikovanja mo\u017ee biti naporna. Ne odustajte!\">8. Faza oblikovanja mo\u017ee biti naporna. Ne odustajte!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sli\u010di promjeni godi\u0161njih doba: <strong>prvo \u017eestoko gradite svoje mi\u0161i\u0107e<\/strong>, a&nbsp;zatim vidite rezultate Va\u0161eg napornog rada. Premda izgleda kao<strong> jednostavna stvar<\/strong>, ako vje\u017ebate neispravno, mo\u017eete kod oblikovanja izgubiti veliki dio Va\u0161ih mi\u0161i\u0107a koje ste s&nbsp;naporom izgradili. Oblikovanje mi\u0161i\u0107a zahtijeva vi\u0161e <strong>nego samo smanjiti unos kalorija<\/strong> i dodati nekoliko sati kardio treninga tjedno. Mnogo ljudi odabere upravo ovaj put, me\u0111utim ne bi trebali zaboravljati da uz ovaj proces gube i&nbsp;mi\u0161i\u0107nu masu. Probajmo dakle postupati pametno. Otkrit \u0107emo Vam <strong>8 savjeta za oblikovanje mi\u0161i\u0107ne mase.&nbsp;<\/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-h2 has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Suplementacija_L-karnitina\"><\/span>1. Suplementacija L-karnitina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravilno uzimanje L-karnitina <strong>mo\u017ee pove\u0107ati iskoristivost tjelesne masti kao \u201egoriva<\/strong>\u201c za vrijeme vje\u017ebanja umjesto primjene glukoze. Tako\u0111er mo\u017ee <strong>pobolj\u0161ati Va\u0161u produktivnost za vrijeme treninga.<\/strong><span style=\"color: #ff6600;\"> [1]<\/span> Prema studiji univerziteta u Connecticatu, 2 grama L-karnitina dnevno <strong>mogu reducirati mi\u0161i\u0107ni umor<\/strong> i ostale biolo\u0161ke pokazatelje regeneracije. Redovno uzimanje <a title=\"L-karnitin\" href=\"https:\/\/gymbeam.hr\/l-karnitin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">L-karnitina<\/a> mo\u017ee tako\u0111er pove\u0107ati koli\u010dinu androgenih receptora koji se nalaze u mi\u0161i\u0107nim stanicama.<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=\"Suplementacija L-karnitina\" width=\"944\" height=\"600\" title=\"Suplementacija L-karnitina\"\/><\/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_Rijesite_se_nezdrave_prehrane\"><\/span>2. Rije\u0161ite se nezdrave prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uvijek kada se \u017eelite rije\u0161iti tjelesne masti, tra\u017eite na\u010dine kako eliminirati namirnice koje su obi\u010dno <strong>pune rafiniranih \u0161e\u0107era i ostalih nezdravih sastojaka.<\/strong> Ali nemojte apstinirati od proteina, masti ili ugljikohidrata. Umjesto toga izaberite zdrave kombinacije koje sadr\u017ee sve tri makro hranjive tvari. Koncentrirajte se na bjelan\u010devine, vo\u0107e i povr\u0107e koje <strong>imaju \u017eive boje kako izvana<\/strong> tako i iznutra. Me\u0111u takve spadaju naprimjer <strong>slatki krumpir, crna ri\u017ea ili avokado.<\/strong> Ograni\u010denje odabira Va\u0161ih jela na jednostavno dostupne namirnice poput onih koje smo spomenuli gore, pomo\u0107i \u0107e Vam odoljeti snackovima.<\/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=\"Rije\u0161ite se nezdrave prehrane\" width=\"900\" height=\"600\" title=\"Rije\u0161ite se nezdrave prehrane\"\/><\/figure><\/div>\n\n\n\n<p>Mnogo je jednostavnije udovoljiti potrebama Va\u0161eg tijela ako budete kombinirali namirnice koje nisu obra\u0111ene, jer sadr\u017ee <strong>veliku koli\u010dinu minerala i vitamina.<\/strong> Kada ste na dijeti, <strong>uzimate malu koli\u010dinu kalorija,<\/strong> dakle imate samo malo prilika da udovoljite nutritivnim potrebama Va\u0161eg tijela. Usredoto\u010dite se za vrijeme oblikovanja na visokokvalitetna jela i namirnice kako <strong>biste svome tijelu dodali sve nutritivne vrijednosti<\/strong> koje su mu potrebne.<\/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_Planirajte_unaprijed\"><\/span>3. Planirajte unaprijed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uspje\u0161an gubitak tjelesne te\u017eine zahtijeva \u201eplan igre\u201c u koji spada i stresni menad\u017ement.<strong> Ako cijeli dan provodite razmi\u0161ljaju\u0107i kako izgubiti tjelesnu te\u017einu,<\/strong> najvjerojatnije je da \u0107ete osjetiti povi\u0161enu razinu kortizola. Kroni\u010dno pove\u0107anje ovog hormona mo\u017ee uzrokovati<strong> probleme s mi\u0161i\u0107nim tkivom i imunolo\u0161kim sustavom.<\/strong> Mo\u017eete konzumirati zdravu prehranu, uzimati sve potrebne suplemente i imati intenzivne treninge, ali ako ste cijelo vrijeme pod utjecajem stresa, <strong>vjerojatno oslabljujete to \u0161to ste tako te\u0161ko gradili \u2013 Va\u0161u mi\u0161i\u0107nu masu.<\/strong><\/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=\"6937,7067,92233,105028,105964,108094\" ><\/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>U\u010dinkovito planiranje jelovnika po\u010dinje time da znate koliko kalorija trebate uzimati i koliko makro hranjivih tvari morate od svake skupine primiti. Pomo\u0107i Vam mo\u017ee i <strong>zapisivanje u dnevnik ili aplikacije<\/strong> preko kojih mo\u017eete gledati svoj napredak.<\/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_Kvalitetan_san_je_osnovan\"><\/span>4. Kvalitetan san je osnovan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogo ljudi misli da je <a title=\"Sagorijevanje masti\" href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sagorijevanje masti<\/a> proces koji se odvija samo u teretani. To je me\u0111utim samo jedna strana jednad\u017ebe. Ako imate kroni\u010dne probleme sa spavanjem, mo\u017eete zavr\u0161iti sa<strong> smanjenom brzinom metabolizma,<\/strong> slabom osjetljivo\u0161\u0107u na inzulin i mo\u017eete biti tako\u0111er skloni pretilosti.<span style=\"color: #ff6600;\"> [3]<\/span> Ako se dobro naspavate, <strong>imat \u0107ete bolju kontrolu nad odabirom prehrane koju uzimate<\/strong> i izbje\u0107i \u0107ete no\u0107no jedenje. Tako\u0111er \u0107ete imati vi\u0161e energije koju mo\u017eete u\u010dinkovito iskoristiti za vrijeme Va\u0161eg treninga.<\/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=\"Kvalitetan san je osnovan\" width=\"900\" height=\"600\" title=\"Kvalitetan san je osnovan\"\/><\/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_Uzimajte_vise_ne_manje_bjelancevina\"><\/span>5. Uzimajte vi\u0161e, ne manje bjelan\u010devina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako postoji neka makro hranjiva tvar koje unos biste trebali pove\u0107ati za vrijeme oblikovanja, onda je to <a title=\"Protein\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a>. Dodanje ve\u0107e koli\u010dine proteina u Va\u0161 jelovnik mo\u017ee pomo\u0107i reducirati glad, stabilizirati razinu glukoze u krvi i pokrenuti Va\u0161 metabolizam. Sve ovo je sada veoma va\u017eno za Vas. Hrana bogata proteinima <strong>zahtijeva vi\u0161e energije<\/strong> <strong>za probavu i sagorijevanje<\/strong> u usporedbi s ugljikohidratima ili mastima. Dakle svaki put kada <strong>budete konzumirali hranu s visokim sadr\u017eajem <a title=\"Protein\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteina<\/a>,<\/strong> trebali biste si priu\u0161titi dovoljno vremena za probavljanje prehrane i popiti dovoljnu koli\u010dinu vode kako biste osigurali ubrzanje metabolizma.<\/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=\"Uzimajte vi\u0161e bjelan\u010devina\" width=\"900\" height=\"600\" title=\"Uzimajte vi\u0161e bjelan\u010devina\"\/><\/figure><\/div>\n\n\n\n<p>Mnogo ljudi misli da se za vrijeme dijete njihova potreba unosa bjelan\u010devina smanji. Upravo suprotno, <strong>za vrijeme faze oblikovanja mo\u017eete \u010dak konzumirati vi\u0161e proteina.<\/strong> Va\u0161e tijelo ne prima energiju od drugih izvora i ba\u0161 zbog toga mo\u017ee koristiti protein kao \u201egorivo\u201c.<\/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_Vjezbajte_trening_u_intervalima\"><\/span>6. Vje\u017ebajte trening u intervalima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako jo\u0161 niste probali trening u intervalima, \u0161to \u010dekate? Kao \u0161to se spominje u studiji \u010dasopisa<em> Applied Physiology, Nutrition, and Metabolism (Aplicirana fiziologija, prehrana i metabolizam<\/em><em>)<\/em>,<strong> trening u intervalima je bolji nego \u201eklasi\u010dni\u201c trening,<\/strong> ako se radi o gubitku tjelesne masti i unato\u010d tomu da se kod obaju treninga sagori jednaka koli\u010dina kalorija u cjelokupnosti.&nbsp;<span style=\"color: #ff6600;\">[4]<\/span>&nbsp;To ne zna\u010di da <strong>morate vje\u017ebati sprint u intervalima na traci za tr\u010danje ili na ku\u0107nom biciklu 4 dana u tjednu.<\/strong> Uklju\u010dite u Va\u0161u klasi\u010dnu trening rutinu i trening u intervalima tako da me\u0111u osnovnim vje\u017ebama s utezima napravite i nekoliko \u201eburpee\u201c vje\u017ebi.<\/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=\"Vje\u017ebajte trening u intervalima\" width=\"900\" height=\"600\" title=\"Vje\u017ebajte trening u intervalima\"\/><\/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_Ne_pretjerujte_s_tekucim_kalorijama_%E2%80%93_to_vazi_i_za_proteinske_sejkove\"><\/span>7. Ne pretjerujte s teku\u0107im kalorijama \u2013 to va\u017ei i za proteinske \u0161ejkove<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pijenje proteinskih \u0161ejkova poslije treninga je izvrsno, to \u010dak i preporu\u010dujemo. Ali <strong>pijenje visokokalori\u010dnih napitaka<\/strong> u tijeku dana nije ispravan put. &nbsp;Problem s teku\u0107im kalorijama je taj da Vas <strong>ne\u0107e zasititi jednako kao solidan kalorijski obrok,<\/strong> dakle ne\u0107e uraditi mnogo kako bi suzbili Va\u0161 apetit me\u0111u pojedinim obrocima. Ako uzimate 300 do 400 teku\u0107ih kalorija dnevno i ne ra\u010dunate ih u Va\u0161 dnevni unos kalorija, ne\u0107e dugo trajati i ove <strong>prekomjerne kalorije \u0107e se brzo pokazati na Va\u0161oj figuri.<\/strong> Idealno je ako u fazi oblikovanja <strong>pijete \u010distu vodu, crnu kavu, zeleni ili vo\u0107ni \u010daj,<\/strong> gazirane vode bez \u0161e\u0107era i Va\u0161 napitak prije treninga.<\/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=\"Ne pretjerujte s teku\u0107im kalorijama\" width=\"899\" height=\"600\" title=\"Ne pretjerujte s teku\u0107im kalorijama\"\/><\/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_oblikovanja_moze_biti_naporna_Ne_odustajte\"><\/span>8. Faza oblikovanja mo\u017ee biti naporna. Ne odustajte!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadnji savjet koji imamo za Vas je da budete <strong>realist \u0161to se ti\u010de Va\u0161ih o\u010dekivanih rezultata.<\/strong> Pamtite da \u0107e se gubitak tjelesne masti usporiti \u0161to vi\u0161e budu Va\u0161i mi\u0161i\u0107i oblikovani. Ako \u017eelite izgubiti 10 kilograma, <strong>prva dva kilograma \u0107e i\u0107i bez problema<\/strong> ako ve\u0107 s vje\u017ebanjem imate iskustva. Ako ste po\u010detnik u vje\u017ebanju i u dijeti, Va\u0161e \u0107e tijelo u po\u010detku stajati protiv Vas. <strong>Budite strpljivi.<\/strong> Nakon \u0161to se Va\u0161e tijelo navikne da i dalje sagorjevate ve\u0107u koli\u010dinu kalorija nego \u0161to primate, postat \u0107e u\u010dinkovitije u iskoristivosti tjelesne masti kao energetskog \u201egoriva\u201c.<\/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 oblikovanja mo\u017ee biti naporna. Ne odustajte!\" width=\"900\" height=\"600\" title=\"Faza oblikovanja mo\u017ee biti naporna. Ne odustajte!\"\/><\/figure><\/div>\n\n\n\n<p>Poslije prva dva izgubljena kilograma \u0107e izgubiti sljede\u0107a dva biti ne\u0161to te\u017ee, ali jo\u0161 uvijek biste ih trebali savladati bez znatnih probema. <strong>Ali \u0161to finalnih 10 kilograma?<\/strong> To ve\u0107 zahtijeva prili\u010dno te\u017eak posao. Budite realisti\u010dni u tome koliko truda \u0107ete morati ulo\u017eiti kako biste postigli svoj cilj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mr\u0161avljenje nije nikada jednoli\u010dno, neki tjedni su bolji nego ostali. Upravo tada kada budete do\u017eivljavali ove promjene, <strong>ne odustajte i unato\u010d tomu da ne vidite rezultate.<\/strong> Postepeno \u0107ete do\u0107i do svog cilja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Imate i Vi garantirane savjete koje koristite za oblikovanje mi\u0161i\u0107ne mase?<\/strong> Napi\u0161ite nam Va\u0161 odgovor u komentar, a u slu\u010daju da Vam se \u010dlanak svidio, podijelite ga s ostalima.<\/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>Saznajte koje vje\u017ebe su najbolje za oblikovanje mi\u0161i\u0107ne mase. Pobolj\u0161at \u0107ete i svoju kondiciju. Posavjetovat \u0107emo Vas tako\u0111er koje trening sustave koristiti!<\/p>\n","protected":false},"author":25,"featured_media":153228,"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":[135],"tags":[6476,6368,7352,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-331605","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-prehrana-hr","11":"tag-zdrav-nacin-zivota-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>8 garantiranih savjeta za oblikovanje mi\u0161i\u0107ne mase - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Saznajte koje vje\u017ebe su najbolje za oblikovanje mi\u0161i\u0107ne mase. 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Posavjetovat \u0107emo Vas tako\u0111er koje trening sustave koristiti!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2018-09-25T09:43:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-07T18:46:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rysovanie-svalov-tipy-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"8 garantiranih savjeta za oblikovanje mi\u0161i\u0107ne mase\",\"datePublished\":\"2018-09-25T09:43:00+00:00\",\"dateModified\":\"2023-09-07T18:46:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/\"},\"wordCount\":1227,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rysovanie-svalov-tipy-min.png\",\"keywords\":[\"dijeta\",\"mr\u0161avljenje\",\"prehrana\",\"zdrav na\u010din \u017eivota\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/\",\"name\":\"8 garantiranih savjeta za oblikovanje mi\u0161i\u0107ne mase - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8-garantiranih-savjeta-za-oblikovanje-misicne-mase\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rysovanie-svalov-tipy-min.png\",\"datePublished\":\"2018-09-25T09:43:00+00:00\",\"dateModified\":\"2023-09-07T18:46:09+00:00\",\"description\":\"Saznajte koje vje\u017ebe su najbolje za oblikovanje mi\u0161i\u0107ne mase. 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