{"id":337391,"date":"2022-01-22T12:57:20","date_gmt":"2022-01-22T11:57:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337391"},"modified":"2022-01-22T12:57:52","modified_gmt":"2022-01-22T11:57:52","slug":"15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo","status":"publish","type":"post","link":"https:\/\/gymbeam.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/","title":{"rendered":"15 savjeta o tome kako smr\u0161avjeti, po\u010deti s vje\u017ebanjem i hraniti se zdravo"},"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.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#1_Donesite_odluku_i_tezite_zdravijem_sebi\" title=\"1. Donesite odluku i te\u017eite zdravijem sebi\">1. Donesite odluku i te\u017eite zdravijem sebi<\/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.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#2_Jasno_odredite_sto_je_vas_cilj_i_sto_zelite_konkretno_postici\" title=\"2. Jasno odredite \u0161to je va\u0161 cilj i \u0161to \u017eelite konkretno posti\u0107i\">2. Jasno odredite \u0161to je va\u0161 cilj i \u0161to \u017eelite konkretno posti\u0107i<\/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.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#3_Pocnite_polako_i_nemojte_pregorjeti_na_pocetku\" title=\"3. Po\u010dnite polako i nemojte pregorjeti na po\u010detku\">3. Po\u010dnite polako i nemojte pregorjeti na po\u010detku<\/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.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#4_Napravite_popis_navika_koje_vas_sprecavaju_ili_naprotiv_pomazu_u_postizanju_vaseg_cilja\" title=\"4. Napravite popis navika koje vas spre\u010davaju ili, naprotiv, poma\u017eu u postizanju va\u0161eg cilja\">4. Napravite popis navika koje vas spre\u010davaju ili, naprotiv, poma\u017eu u postizanju va\u0161eg cilja<\/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.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#5_Postupno_radite_na_poboljsanju_prehrane\" title=\"5. Postupno radite na pobolj\u0161anju prehrane\">5. Postupno radite na pobolj\u0161anju prehrane<\/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.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#6_Posegnite_za_pakiranjem_i_pripremom_hrane_kod_kuce\" title=\"6. Posegnite za pakiranjem i pripremom hrane kod ku\u0107e\">6. Posegnite za pakiranjem i pripremom hrane kod ku\u0107e<\/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.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#7_Smanjite_tekuce_kalorije_i_dodani_secer\" title=\"7. Smanjite teku\u0107e kalorije i dodani \u0161e\u0107er\">7. Smanjite teku\u0107e kalorije i dodani \u0161e\u0107er<\/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.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#8_Razmislite_o_tome_da_se_sto_vise_prirodno_krecete\" title=\"8. Razmislite o tome da se \u0161to vi\u0161e prirodno kre\u0107ete\">8. Razmislite o tome da se \u0161to vi\u0161e prirodno kre\u0107ete<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#9_Bavite_se_onom_vrstom_tjelesne_aktivnosti_u_kojoj_uzivate\" title=\"9. Bavite se onom vrstom tjelesne aktivnosti u kojoj u\u017eivate\">9. Bavite se onom vrstom tjelesne aktivnosti u kojoj u\u017eivate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#10_Racunajte_da_imate_barem_jedan_aktivan_vikend_u_mjesecu\" title=\"10. Ra\u010dunajte da imate barem jedan aktivan vikend u mjesecu\">10. Ra\u010dunajte da imate barem jedan aktivan vikend u mjesecu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#11_Ne_nagradujte_se_hranom_nakon_vjezbanja_i_nemojte_jesti_iz_dosade\" title=\"11. Ne nagra\u0111ujte se hranom nakon vje\u017ebanja i nemojte jesti iz dosade\">11. Ne nagra\u0111ujte se hranom nakon vje\u017ebanja i nemojte jesti iz dosade<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#12_Pronadite_partnera_zatrazite_pomoc_i_ne_zaustavljajte_se_kad_stvari_ne_idu_dobro\" title=\"12. Prona\u0111ite partnera, zatra\u017eite pomo\u0107 i ne zaustavljajte se kad stvari ne idu dobro\">12. Prona\u0111ite partnera, zatra\u017eite pomo\u0107 i ne zaustavljajte se kad stvari ne idu dobro<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#13_Pocnite_koristiti_aplikacije_koje_ce_vam_pomoci\" title=\"13. Po\u010dnite koristiti aplikacije koje \u0107e vam pomo\u0107i\">13. Po\u010dnite koristiti aplikacije koje \u0107e vam pomo\u0107i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#14_Vodite_dnevnik_i_dajte_si_vremena\" title=\"14. Vodite dnevnik i dajte si vremena\">14. Vodite dnevnik i dajte si vremena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#15_Budite_dosljedni_a_ne_savrseni\" title=\"15. Budite dosljedni, a ne savr\u0161eni\">15. Budite dosljedni, a ne savr\u0161eni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ba\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/#Sto_iz_svega_treba_nauciti\" title=\"\u0160to iz svega treba nau\u010diti?\">\u0160to iz svega treba nau\u010diti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Znate onaj osje\u0107aj kada se ujutro probudite i osjetite da je ne\u0161to novo u zraku, svje\u017ee i nadate se da <\/span><b>je danas napokon dan kada je savr\u0161eno vrijeme da po\u010dnete raditi na sebi.<\/b><span style=\"font-weight: 400;\"> To vam ispunjava vene naletom nove energije, radosti i i\u0161\u010dekivanja sjajnih rezultata koje \u0107ete mo\u017eda vidjeti zbog \u010ditavog svojeg napornog rada u prvih nekoliko tjedana, ali odjednom vam ponestane volje i motivacije jer ne mo\u017eete vidjeti rezultate svojih napora. <\/span><b>Pitate se kako da ne odustanete, da se zdravo hranite, mr\u0161avite i vje\u017ebate,<\/b><span style=\"font-weight: 400;\"> a da o tome ne morate drasti\u010dno razmi\u0161ljati i \u017ertvovati sve svoje slobodno vrijeme? Postupna promjena i stvaranje novih navika koje \u0107e vas voditi na pravi put iziskuju vrijeme. Koje su to? Postupno \u0107ete nau\u010diti sve i zapamtite &#8211; tr\u010dite maraton, a ne sprint.<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Donesite_odluku_i_tezite_zdravijem_sebi\"><\/span>1. Donesite odluku i te\u017eite zdravijem sebi<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-750x1124.jpg\" alt=\"Kako izgubiti 5 kilograma? Donesite odluku i - samo naprijed\" class=\"wp-image-206821\" title=\"Kako izgubiti 5 kilograma? Donesite odluku i - samo naprijed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-scaled.jpg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">&#8220;Napokon \u0107u krenuti s mr\u0161avljenjem od ponedjeljka&#8221;, ka\u017ee velika ve\u0107ina ljudi koji ne uspiju izgubiti na te\u017eini i koji se vrte u za\u010daranom krugu dijeta nakon \u010dega slijedi ponovno vra\u0107anje kilograma i poznati yo-yo efekt. Na\u017ealost, to nema nikakve veze sa zdravim na\u010dinom \u017eivota. To nije za tjedan dana ili mjesec dana, ve\u0107 za cijeli \u017eivot. Tek tada \u0107ete se potruditi da \u017eivite \u0161to zdraviji \u017eivot u punoj snazi i u dobroj formi. Ne trebate se brinuti, zdrav na\u010din \u017eivota sigurno ne zna\u010di piti sok od celera za doru\u010dak, jesti kuhano pile\u0107e meso dva puta dnevno s ri\u017eom i jesti ga sa salatom ili pak jesti salatu na tisu\u0107e na\u010dina. Jednostavno po\u010dnite postupno pobolj\u0161avati svoj \u017eivotni stil na isti na\u010din kao \u0161to biste mogli pobolj\u0161ati svoj lik u svojoj omiljenoj online igrici.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ali prvo morate donijeti odluku, jer sve proizlazi iz toga. <\/span><b>Za\u0161to \u017eelite smr\u0161avjeti i vje\u017ebati?<\/b><span style=\"font-weight: 400;\"> \u010cinite li to za svog \u017eivotnog partnera, lije\u010dnika, obitelj ili vas vrije\u0111a neosjetljiva izjava nekoga tko o vama ni\u0161ta ne zna? <\/span><b>\u0160to je va\u0161e ZA\u0160TO koje pokre\u0107e va\u0161u \u017eelju da stremite prema boljoj verziji sebe?<\/b><span style=\"font-weight: 400;\"> Studije i osobna iskustva pokazuju da su ljudi daleko uspje\u0161niji u mr\u0161avljenju kada njihova motivacija zra\u010di izravno iz njih i \u017eele to dokazati samome sebi, a ne zbog nekoga drugoga. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Prona\u0111ite svoje za\u0161to, zapi\u0161ite to na papir ili u dnevnik<\/b><span style=\"font-weight: 400;\"> i s vremena na vrijeme podsjetite se na to. To mo\u017ee biti sve \u0161to dolazi samo od vas.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Jasno_odredite_sto_je_vas_cilj_i_sto_zelite_konkretno_postici\"><\/span>2. Jasno odredite \u0161to je va\u0161 cilj i \u0161to \u017eelite konkretno posti\u0107i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Jeste li se ikada zapitali <\/span><b>\u0161to zna\u010di smr\u0161avjeti, vje\u017ebati ili zdravo se hraniti<\/b><span style=\"font-weight: 400;\">? Da \u0107ete poku\u0161ati izgubiti ne\u0161to kilograma, svako malo <span style=\"color: #ff6600;\">tr\u010dati<\/span> ili i\u0107i u teretanu i jesti porciju povr\u0107a dnevno? Kad ne znate kamo i za\u0161to idete, to je kao da se na\u0111ete na brodu koji plovi pu\u010dinom bez kompasa, navigiraju\u0107i i prepu\u0161taju\u0107i sve slu\u010daju. <\/span><b>Svoj &#8220;za\u0161to&#8221;, odnosno &#8220;zbog \u010dega&#8221; ve\u0107 imate, sada morate samo odrediti specifi\u010dni, stvarni i vremenski ograni\u010deni cilj.<\/b><span style=\"font-weight: 400;\"> \u0160to ka\u017eete na to da izgubite 5 kilograma u roku od 3 mjeseca? Imajte na umu da 5 kilograma mo\u017eda ne\u0107e biti posljednji korak, ve\u0107 samo jedna od klju\u010dnih etapa na tom putu. Napi\u0161ite specifi\u010dne ciljeve za svoj &#8220;za\u0161to&#8221;. Podijelite ih na podciljeve tijekom tjedana, mjeseci i odredite rok u obliku dana u kojima \u0107ete provjeravati i bilje\u017eiti svoj napredak.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ne nasjedajte <span style=\"color: #ff6600;\">detoksikacijama<\/span>, instantnim keto dijetama ili raznim turbo dijetama, <\/span><b>a ako ste u pro\u0161losti poku\u0161ali smr\u0161aviti, razmislite za\u0161to to nije uspjelo<\/b><span style=\"font-weight: 400;\"> i koji vam alati u obliku prehrane i vje\u017ebanja nisu odgovarali. Ako to nije uspjelo nekoliko puta, vjerojatno ni sada ne\u0107e uspjeti. <\/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\">Kako izgubiti 5 kilograma?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"font-weight: 400;\">dnevni cilj<\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"font-weight: 400;\">tjedni cilj<\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"font-weight: 400;\">mjese\u010dni ciljevi<\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"font-weight: 400;\">3-mjese\u010dni cilj<\/span><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pojedite 2 komada vo\u0107a, 4 porcije povr\u0107a, a zatim odite vje\u017ebati 30 minuta (tr\u010dite, plivajte, biciklirajte, trenirajte snagu ili idite u \u0161etnju)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubiti 0.42 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubiti 1.7 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubiti 5 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pocnite_polako_i_nemojte_pregorjeti_na_pocetku\"><\/span>3. Po\u010dnite polako i nemojte pregorjeti na po\u010detku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">&#8216;A od sutra ne\u0107u jesti gluten, \u0161e\u0107er, laktozu, ugljikohidrate ili masti, a bavit \u0107u se sportom svaki dan, ponekad i dva puta dnevno.&#8217; <\/span><b>\u010cesto samo \u017eelimo previ\u0161e od sebe<\/b><span style=\"font-weight: 400;\">, a to \u0107e neminovno zavr\u0161iti neuspjehom za tjedan dana, dva ili \u010dak mjesec dana. Ali to \u0107e se dogoditi. Tada \u0107ete mo\u017eda pomisliti da se ne isplati kada se toliko trudite, rezultati su minimalni i ko\u0161ta vas ogromne mentalne i fizi\u010dke snage. <\/span><b>Ne postanete netko drugi preko no\u0107i,<\/b><span style=\"font-weight: 400;\"> pa ne mo\u017eete o\u010dekivati da \u0107ete dugoro\u010dno jesti hranu koju morate guglati da biste znali \u0161to je, i pet puta tjedno i\u0107i u teretanu da biste radili \u010du\u010dnjeve, mrtvo dizanje i bench press kada nikada prije niste bili u teretani. Ako je va\u0161 na\u010din razmi\u0161ljanja &#8220;sve ili ni\u0161ta&#8221;, imate manje \u0161anse za postizanje svog cilja. <span style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Kako po\u010deti polako?<\/b><span style=\"font-weight: 400;\"> Gledajte ono \u0161to jedete, na\u010din na koji \u017eivite i kako se kre\u0107ete<\/span><b>. S apsolutnom beskompromisnom iskreno\u0161\u0107u zapisujte sve \u0161to jedete i pijete barem tjedan dana.<\/b><span style=\"font-weight: 400;\"> Tako\u0111er imajte na umu koliko vremena tro\u0161ite na sportske aktivnosti, dru\u0161tvene mre\u017ee, gledanje televizije i streaming platforme i kako provodite slobodno vrijeme. Vjerojatno \u0107ete se iznenaditi da vjerojatno ne jedete toliko zdravo kao \u0161to ste mislili i mo\u017eda \u0107ete saznati gdje provodite sve svoje slobodno vrijeme.<\/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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1124x750.jpg\" alt=\"Kako po\u010deti zdravo jesti, vje\u017ebati i mr\u0161avjeti?\" class=\"wp-image-206834\" width=\"843\" height=\"563\" title=\"Kako po\u010deti zdravo jesti, vje\u017ebati i mr\u0161avjeti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Napravite_popis_navika_koje_vas_sprecavaju_ili_naprotiv_pomazu_u_postizanju_vaseg_cilja\"><\/span>4. Napravite popis navika koje vas spre\u010davaju ili, naprotiv, poma\u017eu u postizanju va\u0161eg cilja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to ste pa\u017eljivo zapisali gotovo cijeli svoj \u017eivotni stil u obliku tipi\u010dnog tjednog ciklusa, imate jedinstvenu priliku pogledati navike koje igraju za ili protiv vas na putu ka zdravijem na\u010dinu \u017eivota. Kada prona\u0111ete one koje vam &#8220;bacaju klipove pod noge&#8221;, razmislite kako ih se postupno osloba\u0111ati. Mo\u017eete li ograni\u010diti gledanje dru\u0161tvenih mre\u017ea, Netflixa ili postaviti fiksni broj ve\u0107ih obroka tijekom dana?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Navike koje bi mogle raditi protiv vas:<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Nesvjesno jedenje i grickanje, jedenje zbog stresa, neredovito jedenje, ve\u010dernji pohodi na hladnjak, odugovla\u010denje s du\u017enostima ili pretjerano pra\u0107enje dru\u0161tvenih mre\u017ea i streaming usluga.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Navike koje bi vam mogle i\u0107i u prilog:<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Redovita prehrana, jedenje najmanje 2 porcije vo\u0107a i 4 porcije povr\u0107a svaki dan, odre\u0111eno vrijeme za sportske aktivnosti, pronala\u017eenje na\u010dina da vi\u0161e koristite noge kako biste do\u0161li do nekog mjesta ili aktivan vikend barem jednom mjese\u010dno.<\/li><\/ul>\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=\"28324,44248,8350,28792,46435,46912,7185,36322\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Postupno_radite_na_poboljsanju_prehrane\"><\/span>5. Postupno radite na pobolj\u0161anju prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Je li vas iznenadilo ono \u0161to ste prona\u0161li u svom tjednom dnevniku prehrane? Ako nije, \u010dini se da prehranu imate gotovo u malom prstu. <\/span><b>Nije va\u017eno koja je va\u0161a po\u010detna pozicija<\/b><span style=\"font-weight: 400;\">, ve\u0107 koje korake poduzimate kako biste pobolj\u0161ali svoju prehranu.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010deti se hraniti namirnicama koje ne znate, kopiranje prehrane od poznatih fitness osobnosti s dru\u0161tvenih mre\u017ea ili bacanje na bezglutensku prehranu nije rje\u0161enje. Svi \u017eivimo na svoj na\u010din razli\u010ditim \u017eivotima, imamo razli\u010dite navike i potrebe. Ali \u0161to \u0107e upaliti? Mali koraci koji \u0107e s vremenom postati veliki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Postepeno radite na tome da jedete manje tzv. visoko industrijski prera\u0111ene hrane koju karakteriziraju visoke razine prerade,<\/b><span style=\"font-weight: 400;\"> prekomjerna sol, \u0161e\u0107er, nezdrave masti i rafinirani \u0161e\u0107eri. Naprotiv, sadr\u017ee malo vlakana, proteina, vitamina i minerala. Ta hrana tako\u0111er je manje zasitna i ima visoku kalorijsku vrijednost (gusto\u0107u energije) u relativno malim koli\u010dinama, zbog \u010dega je povezana s debljanjem, pretilo\u0161\u0107u i drugim civilizacijskim bolestima. <span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Visoko industrijski obra\u0111ena hrana obi\u010dno uklju\u010duje ve\u0107inu brze hrane, \u010dips, plo\u010dice i druge slane grickalice, kao i nepregledno mno\u0161tvo slatki\u0161a i pekarskih proizvoda.<\/b><span style=\"font-weight: 400;\"> Pove\u0107ajte unos vo\u0107a, povr\u0107a, vlakana i proteina u svojoj prehrani. U idealnom slu\u010daju, svoju hranu mo\u017eete opisati kao igranje sa svim bojama zahvaljuju\u0107i razli\u010ditim vrstama vo\u0107a, povr\u0107a, mahunarki, \u017eitarica i drugih sastojaka hrane. Dobit \u0107ete raznolik spektar antioksidansa, <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/vitamini\" class=\"ek-link\">vitamina<\/a>, <\/span><a href=\"https:\/\/gymbeam.ba\/minerali-1\" class=\"ek-link\"><span style=\"color: #ff6600;\">minerala<\/span> <\/a>i drugih va\u017enih mikronutrijenata.<\/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\">Kako bi trebala izgledati va\u0161a idealna prehrana na kraju svakog dana?<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/01\/12.3-blog-1536x1433-1-1124x1049.png\" alt=\"\" class=\"wp-image-337394\" title=\"Kako sastaviti zdravu prehranu i u\u010dinkovito izgubiti kilograme?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/12.3-blog-1536x1433-1-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/12.3-blog-1536x1433-1-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/12.3-blog-1536x1433-1.png 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">A \u0161to su proteini, masti i ugljikohidrati?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><b>Izvori proteina:<\/b><span style=\"font-weight: 400;\"> meso, riba, plodovi mora, mlijeko, mlije\u010dni proizvodi i sir, jaja, mahunarke (gra\u0161ak, grah, sve vrste le\u0107e, slanutak, edamame), pseudo\u017eitarice (heljda, amarant, kvinoja), tofu, tempeh, <\/span><span style=\"font-weight: 400; color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/orasi-i-sjemenke\" class=\"ek-link\">ora\u0161asti plodovi i sjemenke<\/a><\/span><span style=\"font-weight: 400;\">, biljne zamjene za meso, fini kvasac, <\/span><span style=\"color: #ff6600;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/gymbeam.ba\/whey-protein-sirutke\" class=\"ek-link\">protein sirutke<\/a>, <a href=\"https:\/\/gymbeam.ba\/proteini-na-biljnoj-bazi\" class=\"ek-link\">biljni protein,<\/a> <a href=\"https:\/\/gymbeam.ba\/proteinski-stapici\" class=\"ek-link\">proteinske plo\u010dice.<\/a><\/span><\/span><\/li><li><b>Izvori masti:<\/b><span style=\"font-weight: 400;\"> ora\u0161asti plodovi i sjemenke, <\/span><span style=\"font-weight: 400; color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/ulja\" class=\"ek-link\">ulja<\/a><\/span><span style=\"font-weight: 400;\">, masline, avokado i maslac kao prirodna komponenta \u017eivotinjskih bjelan\u010devina.<\/span><\/li><li><b>Izvori ugljikohidrata:<\/b><span style=\"font-weight: 400;\"> cjelovite \u017eitarice i \u017eitarice (zobene pahuljice, bra\u0161no, ri\u017ea, tjestenina, kruh i peciva), pseudo-\u017eitarice, krumpir i batati, mahunarke, vo\u0107e i povr\u0107e.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Preporu\u010duje se jesti najmanje 400 grama povr\u0107a i 200 grama vo\u0107a dnevno,<\/b><span style=\"font-weight: 400;\"> \u0161to predstavlja otprilike 4 &#8211; 5, odnosno 2 &#8211; 3 obroka srednje veli\u010dine. <\/span><\/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=\"6_Posegnite_za_pakiranjem_i_pripremom_hrane_kod_kuce\"><\/span>6. Posegnite za pakiranjem i pripremom hrane kod ku\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Za\u0161to se osloniti na pakiranje i kuhanje obroka kod ku\u0107e? <\/span><b>Kod ku\u0107e kontrolirate sve sastojke koje koristite za kuhanje<\/b><span style=\"font-weight: 400;\"> i imate savr\u0161en pregled energetske vrijednosti svojih obroka. Studije pokazuju da <\/span><b>\u0161to vi\u0161e obroka pripremite ili pojedete kod ku\u0107e, to je ve\u0107a \u0161ansa za mr\u0161avljenje i rad na boljim prehrambenim navikama<\/b><span style=\"font-weight: 400;\">. Treba napomenuti da \u010dak mo\u017eete u\u0161tedjeti puno novca. Za\u0161to jedenje izvan ku\u0107e mo\u017ee biti problem? Jednostavno ne znate koliko dugo je i s \u010dim kuhao kuhar. Dijetalna salata \u010desto mo\u017ee postati prili\u010dno pristojna kalori\u010dna bomba zbog preljeva s majonezom ili uljem. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[4-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Kako?<\/b><span style=\"font-weight: 400;\"> Uop\u0107e nije te\u0161ko, unaprijed odredite dane kada \u0107ete hranu mo\u0107i pripremati u kutijama za vi\u0161e dana unaprijed. <\/span><b>Dokazano je da ovaj model kuhanja dobro funkcionira nedjeljom i srijedom.<\/b><span style=\"font-weight: 400;\"> U nedjelju \u0107ete jednostavno skuhati vi\u0161e porcija od dva ve\u0107a jela koje \u0107ete rotirati za ru\u010dak i ve\u010deru ponedjeljkom, utorkom i srijedom. Isto je i srijedom, kada pripremate ve\u0107e obroke barem za \u010detvrtak i petak. Vikendom ve\u0107ina ljudi ima vremena kuhati kod ku\u0107e, ali ako nemate &#8211; samo napravite jo\u0161 porcija. <\/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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-1124x749.jpg\" alt=\"Kako \u0107e pakiranje vlastite hrane pomo\u0107i da izgubite kilograme?\" class=\"wp-image-206860\" width=\"843\" height=\"562\" title=\"Kako \u0107e pakiranje vlastite hrane pomo\u0107i da izgubite kilograme?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Smanjite_tekuce_kalorije_i_dodani_secer\"><\/span>7. Smanjite teku\u0107e kalorije i dodani \u0161e\u0107er<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0160to su teku\u0107e kalorije, pitate se? To su <\/span><b>zasla\u0111ene limunade, mineralne vode, zasla\u0111eni napitci od kave i \u010daja, sokovi i alkohol.<\/b><span style=\"font-weight: 400;\"> Za\u0161to su teku\u0107e kalorije problem? U relativno maloj koli\u010dini teku\u0107ine unosite velike koli\u010dine energije iz \u0161e\u0107era, alkohola i ponekad masti, a pritom ne zadovoljavate osje\u0107aj sitosti. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Litra Coca Cole sadr\u017ei otprilike 450 kcal, Mountain Dew 480 kcal, 100 % sok od naran\u010de oko 450 kcal i dva piva od 12\u00b0 (1 litra) oko 500 kcal. To je unos energije za koji biste si mogli priu\u0161titi zadovoljavaju\u0107i ru\u010dak. Trebali bismo jesti energiju, a ne piti. Re\u017eim pijenja idealno se temelji na vodi. Ako volite kavu ili \u010daj, uzmite ih bez dodatnih \u0161e\u0107era ili vrhnja. <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Gdje se mo\u017ee na\u0107i dodani \u0161e\u0107er?<\/b><span style=\"font-weight: 400;\"> U nekvalitetnim mlije\u010dnim proizvodima, pecivima, \u010dokoladama, zasla\u0111enim \u017eitaricama za doru\u010dak ili nekvarljivim pecivima. Otprilike 100 grama kroasana s \u010dokoladom mo\u017ee imati otprilike 450 kcal. Ne biste li radije imali zadovoljavaju\u0107i ru\u010dak umjesto trenutne navale \u0161e\u0107era?<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Razmislite_o_tome_da_se_sto_vise_prirodno_krecete\"><\/span>8. Razmislite o tome da se \u0161to vi\u0161e prirodno kre\u0107ete<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"639\" height=\"959\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-OK-_-WhatsAaaaaap.jpg\" alt=\"Kako \u0161to br\u017ee smr\u0161avjeti? Kre\u0107ite se \u0161to vi\u0161e mo\u017eete.\" class=\"wp-image-206886\" title=\"Kako \u0161to br\u017ee smr\u0161avjeti? Kre\u0107ite se \u0161to vi\u0161e mo\u017eete.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-OK-_-WhatsAaaaaap.jpg 639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-OK-_-WhatsAaaaaap-267x400.jpg 267w\" sizes=\"auto, (max-width: 639px) 100vw, 639px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaki je korak va\u017ean, kako u osobnom rastu, tako i u odnosu na potro\u0161nju energije. Termogeneza aktivnosti bez vje\u017ebanja (NEAT) jedna je od komponenti potro\u0161nje energije i mo\u017ee zna\u010dajno pove\u0107ati brzinu metabolizma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Kako se \u0161to vi\u0161e kretati?<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b>Prona\u0111ite na\u010dine kako najbolje iskoristiti noge kao &#8220;sredstvo za transport&#8221;. <\/b><span style=\"font-weight: 400;\">Hodajte \u0161to je vi\u0161e mogu\u0107e. Primjerice, mo\u017eete li barem dio puta do posla pje\u0161a\u010diti, a dio i\u0107i javnim prijevozom? Zamijenite pokretne stepenice i dizala obi\u010dnim stepenicama. Tako\u0111er \u0107ete raditi na ja\u010danju nogu. Kada \u017eena od 65 kilograma tijekom dana uspije hodati stubama pola sata, uspije sagorjeti pribli\u017eno 200 kcal, dok se kod mu\u0161karca od 80 kilograma radi o otprilike 240 kcal.<\/span><\/li><li><b>Vozite se vi\u0161e na biciklu. <\/b><span style=\"font-weight: 400;\">Ako je mogu\u0107e, umjesto automobilom, u manju trgovinu odvezite se na biciklu ili oti\u0111ite pje\u0161ice.<\/span><\/li><li><b>Imate li psa? Vodite ga u \u0161to vi\u0161e \u0161etnji. <\/b><span style=\"font-weight: 400;\">A ako ga nemate? S vremena na vrijeme posudite ga od susjeda ili prijatelja i odvedite u \u0161etnju.<\/span><\/li><li><b>Obavljajte ku\u0107anske poslove, <\/b><span style=\"font-weight: 400;\">\u010di\u0161\u0107enje ili vrtlarenje. Ako na svoje ku\u0107anske poslove gledate kroz prizmu sagorenih kalorija, po\u010det \u0107ete im pristupati na potpuno druga\u010diji na\u010din. Za otprilike sat vremena brzog \u010di\u0161\u0107enja prosje\u010dna \u017eena od 65 kilograma mo\u017ee sagorjeti oko 300 kcal, a prosje\u010dni mu\u0161karac od 80 kilograma mo\u017ee sagorjeti manje od 350 kcal.<\/span><\/li><li><b>Budite aktivni tijekom radnog vremena, <\/b><span style=\"font-weight: 400;\">pogotovo ako imate sjedila\u010dki tip posla. Napravite pauzu svakih sat vremena, istegnite se i barem pro\u0161e\u0107ite po uredu.<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/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-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Bavite_se_onom_vrstom_tjelesne_aktivnosti_u_kojoj_uzivate\"><\/span>9. Bavite se onom vrstom tjelesne aktivnosti u kojoj u\u017eivate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Razmislite o tome&nbsp; koliko vremena mo\u017eete potro\u0161iti na sportske aktivnosti tijekom tjedna i kojim danima?<\/b><span style=\"font-weight: 400;\"> Ako pogledate svoj uzorak pona\u0161anja, ne bi li bilo mogu\u0107e u\u0161tedjeti dio vremena koje provodite gledaju\u0107i emisije, igraju\u0107i ra\u010dunalne igre ili odugovla\u010de\u0107i? Samo zato \u0161to je crossfit ili dizanje utega u teretani u modi ne mora nu\u017eno zna\u010diti da to i vi morate raditi. <\/span><b>\u0160to volite, s kakvom se aktivno\u0161\u0107u mo\u017eete zamisliti rade\u0107i ju godinu, dvije ili pet?<\/b><span style=\"font-weight: 400;\"> Izgradite svoju tjednu tjelesnu aktivnost na tome sportu i nadopunite je sportovima koje ste oduvijek \u017eeljeli isprobati, mo\u017eda \u0107e vas jedan privu\u0107i i dr\u017eati vas da se njime stalno \u017eelite baviti.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"font-weight: 400;\"><strong>Sportovi u kategoriji izdr\u017eljivosti<\/strong> izvrsni su za pobolj\u0161anje op\u0107e tjelesne kondicije, cirkulacijskog kapaciteta ili u\u010dinkovitije sagorijevanje kalorija za istu koli\u010dinu vremena u usporedbi s treningom u teretani.<\/span><\/li><li><span style=\"font-weight: 400;\">Suprotno tome, <\/span><b>sportovi snage, na \u010delu s treningom snage<\/b><span style=\"font-weight: 400;\">, idealno su sredstvo za pobolj\u0161anje proporcija tijela i tjelesne gra\u0111e, rast mi\u0161i\u0107a, ja\u010danje tjelesne gra\u0111e ili uklanjanje mi\u0161i\u0107ne neravnote\u017ee.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>\u0160to je najbolje?<\/b><span style=\"font-weight: 400;\"> Idealna je kombinacija obje vrste sportskih aktivnosti, i \u0161to je najva\u017enije, u njoj morate u\u017eivati, bez toga se ne mo\u017ee. Ovisno o tome koliko vremena mo\u017eete potro\u0161iti na sport tijekom tjedna, <\/span><b>planirajte svoje treninge kao zakazani sastanak koji se ne mo\u017ee otkazati i o kojem se ne mo\u017ee pregovarati. <\/b><span style=\"font-weight: 400;\">U idealnom slu\u010daju, napravite oko tri puta tjedno trening snage i najmanje dvije druge sportske aktivnosti. Ako vas zanima kako najvi\u0161e ulo\u017eiti u svoje tijelo \u010dak i tijekom ku\u0107nog treninga, pro\u010ditajte na\u0161 \u010dlanak <\/span><b>Kako najvi\u0161e ulo\u017eiti u svoje tijelo tijekom ku\u0107nog treninga bez fitness pomagala?<\/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-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Racunajte_da_imate_barem_jedan_aktivan_vikend_u_mjesecu\"><\/span>10. Ra\u010dunajte da imate barem jedan aktivan vikend u mjesecu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tijekom vikenda ve\u0107ina ljudi ima dovoljno vremena za mentalno i fizi\u010dko opu\u0161tanje. Provesti vikend na biciklisti\u010dkom sjedalu, planinariti ili skijati u planinama ili pro\u0161etati do obli\u017enjeg podru\u010dja zvu\u010di puno bolje nego izle\u017eavati se pred televizorom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>\u0160to dobivate ako jedan vikend u mjesecu provedete aktivno?<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><b>Sagorjet \u0107ete puno kalorija<\/b><span style=\"font-weight: 400;\">. U sat vremena vo\u017enje biciklom po brdovitom terenu brzinom 20 &#8211; 25 km\/h, \u017eena od 65 kilograma mo\u017ee sagorjeti otprilike 900 kcal, a mu\u0161karac od 80 kilograma mo\u017ee potro\u0161iti oko 1.200 kcal. U slu\u010daju planinarenja to mo\u017ee biti otprilike 550 kcal za \u017eenu i 660 kcal za mu\u0161karca<\/span><b>. <\/b><span style=\"font-weight: 400; color: #ff6600;\">[9]<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Mentalno \u0107ete se odmoriti<\/strong> i mo\u017eete smanjiti razinu tjeskobe i <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" class=\"ek-link\">stresa koje osje\u0107ate<\/a>. <\/span><\/span><span style=\"font-weight: 400; color: #ff6600;\">[10\u201311]<\/span><\/li><li><b>Mo\u0107i \u0107ete provesti kvalitetno vrijeme s obitelji i bliskim osobama.<\/b><\/li><li><b>Ograni\u010dit \u0107ete vrijeme provedeno na dru\u0161tvenim mre\u017eama<\/b><span style=\"font-weight: 400;\"> i priu\u0161titi si ne\u0161to poput &#8220;djelomi\u010dne digitalne detoksikacije&#8221;<\/span><\/li><li><b>Sve u svemu, &#8220;napunit \u0107ete baterije&#8221; i biti svje\u017eiji<\/b><span style=\"font-weight: 400;\"> za po\u010detak novog radnog tjedna.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Zanima li vas koliko kalorija mogu sagorjeti zimske aktivnosti? Pro\u010ditajte na\u0161 \u010dlanak <\/span><span style=\"color: #ff6600;\"><b><a href=\"https:\/\/gymbeam.ba\/blog\/koliko-kalorija-sagorijevaju-vase-omiljene-zimske-aktivnosti\/\" class=\"ek-link\">Koliko kalorija sagorijevaju va\u0161e omiljene zimske aktivnosti?<\/a><\/b><\/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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-1124x749.jpg\" alt=\"Kako sagorjeti veliki broj kalorija i mentalno se opustiti?\" class=\"wp-image-206899\" width=\"843\" height=\"562\" title=\"Kako sagorjeti veliki broj kalorija i mentalno se opustiti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Ne_nagradujte_se_hranom_nakon_vjezbanja_i_nemojte_jesti_iz_dosade\"><\/span>11. Ne nagra\u0111ujte se hranom nakon vje\u017ebanja i nemojte jesti iz dosade<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Uobi\u010dajeni problem ljudi koji poku\u0161avaju smr\u0161avjeti je taj <\/span><b>\u0161to precjenjuju svoju energiju i podcjenjuju unos energije.<\/b><span style=\"font-weight: 400;\"> To zna\u010di da se za svoja sportska postignu\u0107a nagra\u0111uju ne\u010dime ukusnim, \u010dime u\u010dinkovito sabotiraju vlastite napore za mr\u0161avljenje. Situacija je, me\u0111utim, druga\u010dija za sporta\u0161e koji trebaju brzo napuniti svoje energetske rezerve i pripremaju se nastupiti s maksimalnim kapacitetom, pa stoga moraju na odgovaraju\u0107i na\u010din nadoknaditi izlaznu energiju. Ispod u tablici na\u0107i \u0107ete pregled sportskih aktivnosti i prosje\u010dnu koli\u010dinu sagorenih kalorija po satu aktivnosti, s vrijedno\u0161\u0107u od oko 500 kcal koja ve\u0107 predstavlja pristojan ru\u010dak ili oko 1,1 litre Coca Cole, 110 grama kroasana s \u010dokoladnim punjenjem ili 83 grama prosje\u010dne mlije\u010dne \u010dokolade (ne cijela tabla). Nepoznavanjem ovih obrazaca prili\u010dno je lako bespotrebno prihvatiti dodatnu energiju koju ste tako mukotrpno &#8220;sagorjeli tijekom tjelesne aktivnosti&#8221;.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Isto tako, izbjegavajte grickati, jesti iz dosade i poku\u0161ajte prepoznati okida\u010de koji uzrokuju emocionalno jedenje, ako je to ne\u0161to zbog \u010dega patite. Takve okida\u010de i situacije mo\u017eete prepoznati i pomo\u0107u dnevnika prehrane koji ste zapo\u010deli i koji mo\u017eete i dalje nastaviti ispunjavati, nau\u010dit \u0107e vas puno. Na taj na\u010din nepotrebno pove\u0107avate unos energije i to \u010desto u obliku nezdrave hrane. <\/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\"><b>Koliko kalorija sagorijevaju prosje\u010dni mu\u0161karac i \u017eena po satu aktivnosti?<\/b><span style=\"font-weight: 400; color: #ff6600;\"> [9]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>SPORT<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"font-weight: 400;\">Prosje\u010dna \u017eena od 65 kilograma<\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"font-weight: 400;\">Prosje\u010dni mu\u0161karac od 80 kilograma<\/span><\/center>&nbsp;<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja bicikla &#8211; prosje\u010dna brzina 20 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>520 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>640 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"font-weight: 400;\">Zahtjevni brdski biciklizam\/brdovit teren (veliki napor) &#8211; prosje\u010dna brzina oko 20 &#8211; 25 km\/h<\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>910 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 190 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje prosje\u010dnom brzinom od 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>540 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>660 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje prosje\u010dnom brzinom od 10 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>650 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>800 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje po ravnoj povr\u0161ini uz prosje\u010dnu brzinu od 6,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>325 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>400 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prosje\u010dno zahtjevno planinarenje<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>450\u2013600 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>560\u2013750 kcal&nbsp;<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prosje\u010dni trening snage<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>400\u2013500 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>500\u2013620 kcal<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Pronadite_partnera_zatrazite_pomoc_i_ne_zaustavljajte_se_kad_stvari_ne_idu_dobro\"><\/span>12. Prona\u0111ite partnera, zatra\u017eite pomo\u0107 i ne zaustavljajte se kad stvari ne idu dobro<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Stara poslovica ka\u017ee da je uvijek lak\u0161e kad ste udvoje. U slu\u010daju mr\u0161avljenja i vje\u017ebanja, to je dvostruko to\u010dno. Studije pokazuju da <\/span><b>ljudi koji nisu sami i koji poku\u0161avaju vje\u017ebati s partnerom imaju ve\u0107e \u0161anse za postizanje uspjeha<\/b><span style=\"font-weight: 400;\"> i na kraju izgube vi\u0161e u usporedbi s onima koji su sami. Recite obitelji, kolegama na poslu, prijateljima o svojim ciljevima i mo\u017eda vam se netko pridru\u017ei. Tako\u0111er mo\u017eete unajmiti trenera koji \u0107e vas usmjeriti u pravom smjeru i olak\u0161ati putovanje. Barem bi tako trebalo biti. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[12-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Ako stvari ne uspiju, nemojte odustati.<\/b><span style=\"font-weight: 400;\"> Nijedan put nije ravan put bez prepreka, ali sli\u010di prili\u010dno mahnitoj matemati\u010dkoj funkciji na steroidima. Svaki put kada posustanete, vratite se na pravi put. Savr\u0161enstvo nije va\u017eno, ali dosljednost i ustrajnost jesu. Pazite na vi\u0161e varijabli, a ne samo na <\/span><span style=\"font-weight: 400; color: #ff6600;\">te\u017einu<\/span><span style=\"font-weight: 400;\"> koja mo\u017ee zamaskirati uspjeh i tako\u0111er se usredoto\u010dite na pra\u0107enje tjelesnih mjera.<\/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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1124x749.jpeg\" alt=\"Koliko kalorija sagorijevate tr\u010de\u0107i, voze\u0107i bicikl ili hodaju\u0107i?\" class=\"wp-image-206912\" width=\"843\" height=\"562\" title=\"Koliko kalorija sagorijevate tr\u010de\u0107i, voze\u0107i bicikl ili hodaju\u0107i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Pocnite_koristiti_aplikacije_koje_ce_vam_pomoci\"><\/span>13. Po\u010dnite koristiti aplikacije koje \u0107e vam pomo\u0107i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Jedne od najboljih naputaka vezanih uz prehranu mo\u017eete dobiti tako \u0161to \u0107ete iskreno upisivati svoju prehranu u za to predvi\u0111ene aplikacije poput <\/span><span style=\"font-weight: 400; color: #ff6600;\"><a href=\"https:\/\/www.myfitnesspal.com\/\" class=\"ek-link\">MyFitnessPal<\/a><\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.myfitnesspal.com\/\" class=\"ek-link\"> <\/a>ili <\/span><span style=\"font-weight: 400; color: #ff6600;\"><a href=\"https:\/\/www.yazio.com\/en\" class=\"ek-link\">Yazio<\/a><\/span><span style=\"font-weight: 400;\">. Nau\u010dit \u0107ete bolje procjenjivati porcije hrane samo za vas. Mo\u017eda \u0107ete \u010dak otkriti skrivene kalori\u010dne bombe kojih niste svjesni u va\u0161oj prehrani.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ako nemate iskustva s vje\u017ebanjem, po\u010dinjete od nule i ne \u017eelite raditi s trenerom, <\/span><b>mo\u017eda \u0107e vam trebati razne aplikacije koje \u0107e vam pomo\u0107i u treningu<\/b><span style=\"font-weight: 400;\">. Na primjer, mo\u017eete isprobati <\/span><span style=\"color: #ff6600;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.runtastic.com\/cs\/\" class=\"ek-link\">Runtastic<\/a>, <\/span><a href=\"https:\/\/www.freeletics.com\/en\/\" class=\"ek-link\"><span style=\"font-weight: 400;\">Freeletics<\/span><\/a><\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.freeletics.com\/en\/\" class=\"ek-link\"> <\/a>ili <\/span><span style=\"font-weight: 400; color: #ff6600;\"><a href=\"https:\/\/8fit.com\/\" class=\"ek-link\">8fit<\/a><\/span><span style=\"font-weight: 400;\">. Brojni programi meditacije mogu vam pomo\u0107i u pobolj\u0161anju mentalnog zdravlja, na \u010delu s naj\u010de\u0161\u0107e kori\u0161tenim, pod nazivom <\/span><span style=\"font-weight: 400; color: #ff6600;\">Calm<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Vodite_dnevnik_i_dajte_si_vremena\"><\/span>14. Vodite dnevnik i dajte si vremena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Sje\u0107ate li se na po\u010detku kada ste zapisali svoju prehranu u svom dnevniku? Nastavite, <\/span><b>zapi\u0161ite kako se osje\u0107ate<\/b><span style=\"font-weight: 400;\"> i \u0161to mislite za\u0161to ste mo\u017eda pojeli cijelu pizzu, vre\u0107icu \u010dipsa ili kantu sladoleda. To olak\u0161ava pronala\u017eenje okida\u010da za va\u0161e postupke i rad na njihovom uklanjanju. Zapi\u0161ite \u0161to ste toga dana u\u010dinili, a \u0161to niste. Pohvalite se i mo\u017eda razmislite o tome kako pobolj\u0161ati neke stvari.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">To je kli\u0161e, ali imajte na umu da <\/span><b>je odredi\u0161te zapravo putovanje, a zdrav na\u010din \u017eivota nema cilj.<\/b><span style=\"font-weight: 400;\"> To je proces u kojem usvajate nove zdrave navike, uklanjate one nezdrave i u\u017eivate u putovanju do zdravijeg sebe.<\/span><\/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=\"15_Budite_dosljedni_a_ne_savrseni\"><\/span>15. Budite dosljedni, a ne savr\u0161eni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Ne \u017eelite biti savr\u0161eni, precizni i pratiti sve 100 %.<\/b><span style=\"font-weight: 400;\"> Nije stvar u tome. Polako radite na pobolj\u0161anju svog na\u010dina \u017eivota, nemojte zabu\u0161avati, budite strpljivi, ustrajni i dosljedni. To je \u017eivotni maraton, a ne sprint na 100 metara. <\/span><b>Kornja\u010da je jednom pobijedila samog Ahila.<\/b><\/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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1124x749.jpg\" alt=\"\u0160to je klju\u010dno za mr\u0161avljenje? Kalorijski deficit, dosljednost i ustrajnost.\" class=\"wp-image-206925\" width=\"843\" height=\"562\" title=\"\u0160to je klju\u010dno za mr\u0161avljenje? Kalorijski deficit, dosljednost i ustrajnost.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_iz_svega_treba_nauciti\"><\/span>\u0160to iz svega treba nau\u010diti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Po\u010deti gubiti kilograme, vje\u017ebati ili jesti zdravije nije nikakva vi\u0161a matematika kako se mo\u017ee \u010diniti. <\/span><b>Jednostavno ne mo\u017eete nasjesti na prazna obe\u0107anja o detoksikacijama, instant dijetama<\/b><span style=\"font-weight: 400;\"> i drugim metodama kojima se obe\u0107ava gubitak 10 kilograma u roku od 5 dana. Svatko ima razli\u010ditu po\u010detnu poziciju i stoga se univerzalni programi ne odnose na sve. Rije\u010d je o kontinuiranim i polaganim promjenama i pobolj\u0161anjima \u017eivotnog stila, koje se kod svih pone\u0161to razlikuju. I posljednje, ali ne i najmanje va\u017eno, trebat \u0107e vremena. Ali za stvari zbog kojih vrijedi \u017eivjeti uvijek treba vremena.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A \u0161to je vama pomoglo da po\u010dnete vje\u017ebati, mr\u0161avjeti i jesti zdravije? Podijelite svoje savjete i naputke s nama u komentarima. Ako vam se \u010dlanak svidio, podr\u017eite ga tako \u0161to \u0107ete ga podijeliti kako bi \u010dak i va\u0161i prijatelji nau\u010dili kako po\u010deti zdravo jesti, mr\u0161avjeti, vje\u017ebati i dr\u017eati se toga.<\/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 are-vertically-aligned-top is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-top is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-columns is-style-default 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\/fat-burners\" 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=\"https:\/\/gymbeam.com\/home-workout\" 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<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako po\u010deti mr\u0161avjeti, vje\u017ebati i hraniti se zdravo? U ovom \u0107emo vam \u010dlanku pokazati kako to lako posti\u0107i.<\/p>\n","protected":false},"author":65,"featured_media":206782,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3700],"tags":[6366,7350,7632],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-337391","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti-bs","8":"tag-mrsavljenje","9":"tag-prehrana","10":"tag-zdrav-nacin-zivota","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 savjeta o tome kako smr\u0161avjeti, po\u010deti s vje\u017ebanjem i hraniti se zdravo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako po\u010deti mr\u0161avjeti, vje\u017ebati i hraniti se zdravo? 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