{"id":344278,"date":"2022-02-25T14:29:00","date_gmt":"2022-02-25T13:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=344278"},"modified":"2022-05-04T18:09:37","modified_gmt":"2022-05-04T16:09:37","slug":"dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/","title":{"rendered":"Dieta, kardio in trening mo\u010di. Kaj se najbolje izka\u017ee pri huj\u0161anju?"},"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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#Kaj_je_najpomembnejse_pri_hujsanju\" title=\"Kaj je najpomembnej\u0161e pri huj\u0161anju?\">Kaj je najpomembnej\u0161e pri huj\u0161anju?<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#1_Katere_so_prednosti_in_slabosti_diete_za_hujsanje\" title=\"1. Katere so prednosti in slabosti diete za huj\u0161anje?\">1. Katere so prednosti in slabosti diete za huj\u0161anje?<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#Prednosti_prehranskega_nacrta_za_hujsanje\" title=\"Prednosti prehranskega na\u010drta za huj\u0161anje\">Prednosti prehranskega na\u010drta za huj\u0161anje<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#Slabosti_prehranskega_nacrta_za_hujsanje\" title=\"Slabosti prehranskega na\u010drta za huj\u0161anje\">Slabosti prehranskega na\u010drta za huj\u0161anje<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#2_Katere_so_prednosti_in_slabosti_hujsanja_s_kardio_vadbo\" title=\"2. Katere so prednosti in slabosti huj\u0161anja s kardio vadbo?\">2. Katere so prednosti in slabosti huj\u0161anja s kardio vadbo?<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#Prednosti_kardio_za_hujsanje\" title=\"Prednosti kardio za huj\u0161anje\">Prednosti kardio za huj\u0161anje<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#Pomanjkljivosti_kardia_za_hujsanje\" title=\"Pomanjkljivosti kardia za huj\u0161anje\">Pomanjkljivosti kardia za huj\u0161anje<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#3_Katere_so_prednosti_in_slabosti_hujsanja_z_vadbo_za_moc\" title=\"3. Katere so prednosti in slabosti huj\u0161anja z vadbo za mo\u010d?\">3. Katere so prednosti in slabosti huj\u0161anja z vadbo za mo\u010d?<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#Prednosti_treninga_moci_za_hujsanje\" title=\"Prednosti treninga mo\u010di za huj\u0161anje\">Prednosti treninga mo\u010di za huj\u0161anje<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#Pomankljivosti_treninga_moci_za_hujsanje\" title=\"Pomankljivosti treninga mo\u010di za huj\u0161anje\">Pomankljivosti treninga mo\u010di za huj\u0161anje<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#Za_najboljse_rezultate_pri_hujsanju_prilagodite_prehrano_hkrati_izvajajte_kardio_vadbo_in_vadbo_za_moc\" title=\"Za najbolj\u0161e rezultate pri huj\u0161anju prilagodite prehrano, hkrati izvajajte kardio vadbo in vadbo za mo\u010d.\">Za najbolj\u0161e rezultate pri huj\u0161anju prilagodite prehrano, hkrati izvajajte kardio vadbo in vadbo za mo\u010d.<\/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.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Morda ste opazili, da se ljudje pri huj\u0161anju zana\u0161ajo na razli\u010dne metode. Nekateri se lotijo stroge diete, drugi ure in ure te\u010dejo, tretji pa za\u010dnejo telovaditi. <strong>Vpra\u0161anje je, kaj je najbolj\u0161e za huj\u0161anje in izgorevanje ma\u0161\u010dob?<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Mnogi ljudje, ki se osredoto\u010dijo le na en vidik svojega \u017eivljenjskega sloga, so pogosto razo\u010darani zaradi majhnih rezultatov ali brez njih. Ko se odlo\u010dijo za strogo dieto in shuj\u0161ajo, do\u017eivijo jojo u\u010dinek in ponavljajo iste napake. V dana\u0161njem \u010dlanku vam bomo razkrili, kaj je pri huj\u0161anju dejansko pomembno in kak\u0161en pristop bo prinesel naju\u010dinkovitej\u0161e in, kar je najpomembneje, dolgotrajne rezultate. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_najpomembnejse_pri_hujsanju\"><\/span>Kaj je najpomembnej\u0161e pri huj\u0161anju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pogoji za huj\u0161anje niso \u0161tevilo prete\u010denih kilometrov, ure v fitnesu ali izlo\u010ditev sladkarij iz prehrane. <strong>Pravzaprav ni\u010d od tega ne bo pomagalo pri izgorevanju ma\u0161\u010dob, \u010de ne boste imeli kalori\u010dnega primanjkljaja<\/strong>. Kaj sploh je kalori\u010dni primanjkljaj? To je stanje, ko imate ve\u010djo porabo energije (bazalni metabolizem, energija, porabljena za prebavo, vadbo, \u0161port) kot vnos energije (hrana, pija\u010da). <span style=\"color: #ff6600\">[1-3]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce je na primer va\u0161 &#8220;vzdr\u017eevalni&#8221; vnos (ne izgubljate ali pridobivate na te\u017ei) povpre\u010dno 3000 kcal in ga zmanj\u0161ate na 2500 kcal, boste imeli kalori\u010dni primanjkljaj 500 kcal in za\u010deli postopoma huj\u0161ati. <strong>Kalori\u010dni primanjkljaj v vi\u0161ini pribli\u017eno 15-20 % va\u0161ega trenutnega vnosa<\/strong> velja za dolgoro\u010dno vzdr\u017enega, kar v tem primeru zlahka dose\u017eete. Pribli\u017eno <strong>30%<\/strong> kalori\u010dni primanjkljaj velja za <strong>mejno vrednost<\/strong>. <span style=\"color: #ff6600\">[1-3]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ni dobra ideja, da bi v upanju na hitre rezultate prepolovili svoj energijski vnos s 3000 na 1500 kcal. Vsekakor ni dobra ideja razmi\u0161ljati o razli\u010dnih drasti\u010dnih dietah z najve\u010d 1000 kcal vnosa. <strong>Tako velik kalori\u010dni primanjkljaj prina\u0161a tudi \u0161tevilna tveganja<\/strong>. Med njimi so na primer utrujenost, iz\u010drpanost, izguba mi\u0161i\u010dne mase in pomanjkanje pomembnih hranil za pravilno delovanje telesa. <span style=\"color: #ff6600\">[1-3]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce ste dlje \u010dasa v velikem kalori\u010dnem primanjkljaju, lahko naletite na nekatere te\u017eave, ki so del <a href=\"https:\/\/gymbeam.si\/blog\/kako-se-boriti-proti-odsotnosti-menstruacije-in-drugim-simptomom-zenske-sportne-triade\/\">\u017eenske \u0161portne triade<\/a>, ali na nekatere zdravstvene te\u017eave, ki veljajo bolj za mo\u0161ke. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce \u017eelite izvedeti ve\u010d na temo vadbe in huj\u0161anja, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-telovadba-pospesuje-hujsanje\/\">Kak\u0161na vadba spodbuja huj\u0161anje<\/a><\/strong>?<\/p>\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\/2022\/01\/iStock-956438132-1124x750.jpg\" alt=\"Kaj je najpomembnej&#x161;e pri huj&#x161;anju?\" class=\"wp-image-338483\" width=\"843\" height=\"563\" title=\"Kaj je najpomembnej&#x161;e pri huj&#x161;anju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Katere_so_prednosti_in_slabosti_diete_za_hujsanje\"><\/span>1. Katere so prednosti in slabosti diete za huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Prehrana ima pomembno vlogo pri huj\u0161anju. Z njo lahko vplivate na to, koliko kalorij zau\u017eijete na dan. Deluje zelo preprosto. <strong>Ko zmanj\u0161ate energijski vnos, tudi brez telesne vadbe ustvarite kalori\u010dni primanjkljaj<\/strong>. \u010ce pa se odlo\u010dite, da se boste izgube telesne te\u017ee lotili samo s prehrano, bodite pripravljeni, da boste pojedli veliko manj, kot \u010de bi dodali nekaj dodatne \u0161portne dejavnosti. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_prehranskega_nacrta_za_hujsanje\"><\/span>Prednosti prehranskega na\u010drta za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u010ce boste zau\u017eili 15-20 % manj kalorij in poskrbeli za zadostno koli\u010dino esencialnih hranil, boste za\u010deli huj\u0161ati. To ni jedrska znanost. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Najla\u017eji na\u010din za zmanj\u0161anje vnosa kalorij<\/h3>\n\n<p>Je la\u017eje, \u010de greste za eno uro na tek ali \u010de prepolovite koli\u010dino prilog in preostalo dopolnjujete z zelenjavo? Stavim, da boste, \u010de niste ljubitelj teka, raje izbrali manj\u0161e porcije. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pribli\u017eno toliko energije prihrani ali porabi 65-kilogramska \u017eenska, ki je v deficitu 500 kcal. <strong>Zmanj\u0161anje vnosa energije s hrano<\/strong> je za ve\u010dino ljudi \u0161e vedno najla\u017eji na\u010din huj\u0161anja. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Zaradi ve\u010djega vnosa beljakovin ne boste izgubili toliko mi\u0161ic<\/h3>\n\n<p><strong>Beljakovine<\/strong> imajo klju\u010dno vlogo pri huj\u0161anju. Njihove supermo\u010di so <strong>za\u0161\u010dita mi\u0161ic<\/strong>, pove\u010danje ob\u010dutka sitosti po jedi in pomo\u010d pri obvladovanju nenadzorovane \u017eelje po hrani. Zato je pomembno, da med huj\u0161anjem pazite na vnos beljakovin in se osredoto\u010dite na to, da je vir beljakovin v vsakem obroku. Beljakovine so v mesu, ribah, stro\u010dnicah, mle\u010dnih izdelkih ali rastlinskih nadomestkih mesa, kot so tofu, seitan ali <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\">tempeh<\/a>. Na ta na\u010din lahko prepre\u010dite veliko izgubo mi\u0161i\u010dne mase. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Koliko beljakovin naj bi zau\u017eili ob huj\u0161anju?<\/h4>\n\n<ul class=\"wp-block-list\"><li>Med huj\u0161anjem je <strong>priporo\u010dljivo zau\u017eiti od 1,2 do 2 g beljakovin na kilogram telesne te\u017ee<\/strong>, odvisno od telesne dejavnosti.<\/li><\/ul>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce vas zanima, katera \u017eivila vsebujejo najve\u010d beljakovin, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\">20 \u017eivil, ki bodo va\u0161i prehrani dodala beljakovine<\/a><\/strong>.<\/p>\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\/2022\/01\/iStock-1235849112-1124x749.jpg\" alt=\"Prednosti na&#x10D;rta prehrane pri huj&#x161;anju\" class=\"wp-image-338497\" width=\"843\" height=\"562\" title=\"Prednosti na&#x10D;rta prehrane pri huj&#x161;anju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Slabosti_prehranskega_nacrta_za_hujsanje\"><\/span>Slabosti prehranskega na\u010drta za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Huj\u0161anje zgolj s spreminjanjem prehrane ima tudi svoje pasti. Veliko ljudi ne more dolgoro\u010dno slediti spremenjeni prehrani. Razlog za to je predvsem ob\u010dutek lakote. Z dieto boste morda shuj\u0161ali, vendar vam to ne bo pomagalo pri oblikovanju telesa.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Te\u017eko se je dlje \u010dasa dr\u017eati diete<\/h3>\n\n<p>\u010ce ob prehrani ne telovadite in posku\u0161ate shuj\u0161ati le z zmanj\u0161evanjem kalorij, <strong>verjetno ne boste dolgo zdr\u017eali s tako nizkim vnosom<\/strong>. Mnogi se pogosto odlo\u010dijo za stroge diete in zmanj\u0161ajo vnos kalorij za polovico ali pa si privo\u0161\u010dijo nekaj &#8220;sadnih razstrupljevalnih koktajlov&#8221; na dan v upanju, da bodo hitro shuj\u0161ali.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Toda logi\u010dno je, da to ne traja dolgo in po dolo\u010denem \u010dasu zlahka podle\u017eejo veliki lakoti in pojedo vse, kar vidijo. <strong>Namesto da bi postopoma shuj\u0161ali, pogosto padejo v krog stradanja in prenajedanja<\/strong>. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Ve\u010dje tveganje za izgubo mi\u0161ic in mo\u010di<\/h3>\n\n<p><strong>Pri huj\u0161anju ljudje poleg ma\u0161\u010dobe pogosto izgubijo tudi mi\u0161ice<\/strong>. Skupaj z mi\u0161icami pa izgubijo tudi mo\u010d, privla\u010dno postavo in <strong>hiter metabolizem<\/strong>. Zato morate posebno pozornost nameniti vzpostavitvi ustrezne prehrane za huj\u0161anje. \u010ceprav lahko prehrana z veliko beljakovinami pomaga pri ohranjanju mi\u0161ic, sama po sebi ni tako u\u010dinkovita kot na primer v kombinaciji z vadbo za mo\u010d. <span style=\"color: #ff6600\">[7-9]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. Ne pomaga pri toniranju in oblikovanju postave<\/h3>\n\n<p>Privla\u010dno postavo, ki si jo ve\u010dina ljudi \u017eeli zaradi izgube telesne te\u017ee, lahko dose\u017eete le, \u010de dodate \u0161port in vadbo. \u010ce za\u010dnete huj\u0161ati z zelo strogo dieto, sestavljeno samo iz sadja in zelenjave, se zagotovo ne boste izognili <a href=\"https:\/\/gymbeam.si\/blog\/jo-jo-efekt-in-kako-se-boriti-proti-njemu\/\">jo-jo efektu<\/a>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kaj to pomeni? Da boste zelo hitro shuj\u0161ali. Vendar le za kratek \u010das, saj boste <strong>zaradi stroge diete izgubili kar nekaj ma\u0161\u010dobe, pa tudi mi\u0161ic<\/strong>. Ko bo diete konec in boste dosegli svojo sanjsko te\u017eo, se boste vrnili k obi\u010dajni rutini, kar pomeni tudi veliko ve\u010dji vnos energije. Tako boste postopoma spet za\u010deli pridobivati te\u017eo. Slaba novica je, da je na koncu obi\u010dajno ve\u010d ma\u0161\u010dobe in manj mi\u0161ic kot pred dieto. Zato morate <strong>pri huj\u0161anju dati prednost dobro prilagojeni prehrani<\/strong> v kombinaciji z gibanjem. To vam bo pomagalo oblikovati telo in shuj\u0161ati z veliko manj\u0161im tveganjem za jojo efekt.<\/p>\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\/2022\/01\/iStock-1124412188-1-1124x749.jpg\" alt=\"Slabosti diete za huj&#x161;anje\" class=\"wp-image-338511\" width=\"843\" height=\"562\" title=\"Slabosti diete za huj&#x161;anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">Kako prilagoditi na\u010drt prehrane za huj\u0161anje?<\/h3>\n\n<ul class=\"wp-block-list\"><li>Z na\u0161im <a href=\"https:\/\/gymbeam.si\/blog\/calculator-imc\/\">kalkulatorjem<\/a> izra\u010dunajte koli\u010dino zau\u017eitih kalorij.<\/li><li>Na podlagi priporo\u010denega vnosa kalorij in makrohranil na\u010drtujte prehrano za ve\u010d dni vnaprej. Zgledujte se na primer po obrokih v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\">Na\u010drt priprave obrokov za 2000 kcal<\/a><\/strong>.<\/li><li>Razmislite o raznolikosti in ne pozabite na veliko sadja in zelenjave. <\/li><li>Po nekaj tednih sledenja izmerite svoj napredek (telesna te\u017ea, obseg pasu, primerjalne fotografije) in glede na rezultate prilagodite prehrano. <\/li><li>Optimalna stopnja izgube telesne te\u017ee je obi\u010dajno od 0,5 do 1 kg na teden.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o huj\u0161anju s prehrano, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\">Preprost vodi\u010d za \u0161tetje kalorij za dosego ciljev<\/a><\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"8350,44254,44254,44248,44248,53725,28186,55609,49009,53680,36352,51223,51217,51190\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Katere_so_prednosti_in_slabosti_hujsanja_s_kardio_vadbo\"><\/span>2. Katere so prednosti in slabosti huj\u0161anja s kardio vadbo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kaj odgovorite, ko vas kdo vpra\u0161a, ali je za huj\u0161anje bolj\u0161a kardio vadba ali vadba z ute\u017emi? Stavim, da bo najpogostej\u0161i odgovor tek, kolesarjenje, hitra hoja ali katera koli druga oblika aerobne dejavnosti. <strong>Gotovo ni naklju\u010dje, da jih ve\u010dina ljudi povezuje z uspe\u0161nim huj\u0161anjem<\/strong>. Dejansko lahko med kardioaktivnostjo v primerjavi z drugimi dejavnostmi pokurimo ve\u010d kalorij na \u010dasovno enoto. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Kak\u0161ne rezultate prinese 30 minut teka na dan?<\/h3>\n\n<ul class=\"wp-block-list\"><li>65 kg te\u017eka \u017eenska lahko v 29 dneh povpre\u010dno porabi 270 kcal in izgubi 1 kg ma\u0161\u010dobe. <\/li><li>80 kg mo\u0161ki v 24 dneh v povpre\u010dju pokuri pribli\u017eno 332 kcal in izgubi 1 kg ma\u0161\u010dobe.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_kardio_za_hujsanje\"><\/span>Prednosti kardio za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Vzdr\u017eljivostne dejavnosti, kot so tek, kolesarjenje ali plavanje, pomagajo kuriti kalorije in pospe\u0161ujejo izgubo telesne te\u017ee. <\/p>\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\/2022\/01\/IMG_4297-750x1124.jpeg\" alt=\"Kardio in izguba te&#x17E;e\" class=\"wp-image-338525\" title=\"Kardio in izguba te&#x17E;e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4297-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4297-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4297-1025x1536.jpeg 1025w\" 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<h3 class=\"wp-block-heading\">1. Pomaga pri doseganju kalori\u010dnega primanjkljaja<\/h3>\n\n\n\n<p>Med kardio vadbo srce deluje kot \u010drpalka, ki oskrbuje delujo\u010de mi\u0161ice s potrebnimi hranilnimi snovmi in kisikom. Mi\u0161ice so nenehno dejavne in potrebujejo stalno oskrbo z energijo. Pri tem se pokuri veliko kalorij, kar vam pomaga ustvariti kalori\u010dni primanjkljaj. Tako vam pri huj\u0161anju ne bo treba jesti toliko manj. <span style=\"color: #ff6600\">[5, 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko energije lahko povpre\u010den mo\u0161ki in \u017eenska porabita s kolesarjenjem?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>65 kg te\u017eka \u017eenska porabi pribli\u017eno 488 kcal na uro in izgubi 1 kg v pribli\u017eno 15 urah in 45 minutah.<\/li><li>80 kg mo\u0161ki porabi pribli\u017eno 600 kcal na uro in izgubi 1 kg v manj kot 13 urah.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, koliko \u010dasa traja, da z razli\u010dnimi dejavnostmi pokurimo 1 kg ma\u0161\u010dobe, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\">Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tudi po vadbi boste kurili kalorije<\/h3>\n\n\n\n<p>Po vadbi va\u0161e telo nekaj \u010dasa porablja ve\u010d kalorij, ne da bi mu bilo treba storiti kaj dodatnega. To velja tudi za tek, hitro hojo, kolesarjenje, plavanje in druge vrste vzdr\u017eljivostnih dejavnosti. Ta u\u010dinek se imenuje pove\u010dana poraba kisika po vadbi ali EPOC (Excess Post &#8211; Exercise Oxygen Consumption) in dose\u017ee najvi\u0161je vrednosti prav po vadbi za mo\u010d.<\/p>\n<\/div>\n<\/div>\n\n<h4 class=\"wp-block-heading\">Kaj se dogaja v telesu ob pove\u010dani potrebi po kisiku po vadbi?<\/h4>\n\n<ul class=\"wp-block-list\"><li>dopolnjevanje virov energije iz shranjenega glikogena.<\/li><li>umirjanje sr\u010dnega utripa, dihanja, delovanja srca in ravni hormonov<\/li><li>zni\u017eanje telesne temperature na normalno raven<\/li><li>odstranjevanje presnovnih odpadkov zaradi dela mi\u0161ic<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Telo za vse te procese porabi dodatne kalorije<\/strong>. Koli\u010dina teh kalorij je odvisna od telesne te\u017ee, intenzivnosti, dol\u017eine in vrste treninga ter od \u0161portnikove telesne pripravljenosti. Pri profesionalnih \u0161portnikih so ti procesi v telesu obi\u010dajno u\u010dinkovitej\u0161i, zato porabijo manj kalorij kot za\u010detniki. <span style=\"color: #ff6600\">[11-13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. Lahko pomaga nadzorovati apetit<\/h3>\n\n<p>\u0160portne dejavnosti vam lahko pomagajo zmanj\u0161ati apetit, kar boste cenili pri huj\u0161anju. Med aerobno vadbo in \u0161e nekaj ur po njej se namre\u010d upo\u010dasni izlo\u010danje hormona grelina. <strong>Ta je znan tudi kot hormon lakote in njegovo zmanj\u0161anje vam lahko pomaga, da se uprete u\u017eivanju vsega, kar lahko vidite takoj po vadbi<\/strong>. Vendar ta u\u010dinek morda ni pravilo in je odvisen tudi od tega, kako ste morda jedli \u010dez dan in zlasti pred vadbo. Ne pozabite tudi, da se tudi &#8220;nagradni&#8221; obrok po naporni vadbi v\u0161teva v vnos kalorij. <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce vas zanima ve\u010d nasvetov, kako se znebiti neskon\u010dne lakote in \u017eelje po hrani, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/\">Kako se znebiti stalne lakote in hrepenenja po hrani<\/a><\/strong>?<\/p>\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\/2022\/01\/image00004-scaled-e1643457857685-1124x750.jpeg\" alt=\"Kako kardio pomaga pri huj&#x161;anju?\" class=\"wp-image-338539\" width=\"843\" height=\"563\" title=\"Kako kardio pomaga pri huj&#x161;anju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-2048x1367.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-768x513.jpeg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomanjkljivosti_kardia_za_hujsanje\"><\/span>Pomanjkljivosti kardia za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Medtem ko so aerobne dejavnosti zelo u\u010dinkovito orodje za izgorevanje ma\u0161\u010dob in huj\u0161anje, pa na \u017ealost ne prispevajo veliko k oblikovanju telesa.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Lahko izgubite ve\u010d mi\u0161i\u010dne mase<\/h3>\n\n<p>Tek ali kolesarjenje <strong>nimata tako pozitivnega u\u010dinka na rast mi\u0161ic kot dvigovanje ute\u017ei<\/strong>. Glede na \u0161tudije se z vzdr\u017eljivostnimi dejavnostmi pri huj\u0161anju izgubi kar precej mi\u0161i\u010dne mase.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Toda zakaj? Odgovor se skriva predvsem v <strong>visoki energijski intenzivnosti aerobnega treninga<\/strong>, ki se ka\u017ee tudi v izgorevanju mi\u0161i\u010dne mase za energijo. Ta u\u010dinek se pove\u010duje zlasti z dol\u017eino obremenitve. Pri enournem teku nam ni treba toliko skrbeti za mi\u0161ice kot pri nekajurni aktivnosti. Poleg tega <strong>velike mi\u0161ice<\/strong> pri teku ali plavanju niso potrebne, zato telo nima razloga, da bi jih varovalo in se jih za vsako ceno dr\u017ealo. <strong>Telo je pravzaprav nekak\u0161en ekonomist, v bistvu ocenjuje, kaj je zanj ugodno, in se temu primerno prilagaja<\/strong>. Namesto da bi med vzdr\u017eljivostnimi dejavnostmi, za katere ne potrebuje velikih mi\u0161ic, hranilo energijsko potratne mi\u0161ice, se jih raje znebi, kot da so dragi in neu\u010dinkoviti vrednostni papirji. <span style=\"color: #ff6600\">[15-16] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Ne pomaga pri toniranju in oblikovanju postave<\/h3>\n\n<p>\u010ce \u017eelite shuj\u0161ati in hkrati pridobiti privla\u010dne obline, vas bomo verjetno razo\u010darali, saj vam kardio pri tem ne bo veliko pomagal. Je pa odli\u010den za kurjenje telesne ma\u0161\u010dobe, zato bo na dolgi rok pomagal razkriti mi\u0161ice, ki so pod ma\u0161\u010dobo. Na \u017ealost pa se s tem njegove zmo\u017enosti v smislu oblikovanja telesa kon\u010dajo. <strong>\u017dal kardio vadba ne gradi toliko mi\u0161i\u010dne mase, ki je tista, ki daje telesu privla\u010dne obline.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Koliko \u010dasa potrebujeta povpre\u010dna \u017eenska in mo\u0161ki, da s kardio vadbo porabita 1 kg ma\u0161\u010dobe?<\/h3>\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Aktivnost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Poraba 65 kg \u017eenske na uro<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">V kolik\u0161nem \u010dasu ta \u017eenska pokuri 1 kg ma\u0161\u010dobe?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Poraba 80 kg mo\u0161kega na uro<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko \u010dasa potrebuje ta mo\u0161ki, da porabi 1 kg ma\u0161\u010dobe?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tek pri hitrosti 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 ur in 12 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 ur in 30 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolesarjenje s povpre\u010dno hitrostjo<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 ur in 45 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 ur<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plavanje v rekreativnem tempu<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 ur in 42 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 ur<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Katere_so_prednosti_in_slabosti_hujsanja_z_vadbo_za_moc\"><\/span>3. Katere so prednosti in slabosti huj\u0161anja z vadbo za mo\u010d?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ve\u010dina vas verjetno dvigovanje te\u017ekih ute\u017ei v fitnesu ali vadbo z lastno te\u017eo povezuje predvsem z oblikovanjem telesa in rastjo mi\u0161ic. Vendar ima vadba za mo\u010d pomembno mesto pri huj\u0161anju. <strong>Vodi namre\u010d do oblikovanja, krepitve in rasti mi\u0161ic, kar lahko privede do splo\u0161ne preobrazbe telesa, o kateri vsi sanjajo.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Med tem procesom se ma\u0161\u010doba ne spremeni v mi\u0161ice, kot mislijo nekateri, temve\u010d se koli\u010dina aktivne telesne mase (mi\u0161ic) pove\u010da, medtem ko telesna ma\u0161\u010doba izgine. Morda se vam je \u017ee zgodilo, da se va\u0161a telesna te\u017ea ni zmanj\u0161ala niti za gram, vendar se nenadoma prilegate hla\u010dam, ki so vam bile \u0161e pred kratkim majhne. Ve\u010d kot verjetno je, da vam je uspelo izgubiti ma\u0161\u010dobo in pridobiti mi\u0161ice. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Zato je dobro, da pri huj\u0161anju poleg telesne te\u017ee spremljate tudi telesne mere (pas, boke, stegna) in fotografirate napredek, pri \u010demer lahko opazite veliko ve\u010dje spremembe kot na tehtnici. Kaj vse vpliva na to, koliko trenutno tehtate, in kako pravilno spremljati svoj napredek, lahko izveste v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\">Zakaj tehtnica ka\u017ee vi\u0161jo \u0161tevilko in to ni ma\u0161\u010doba<\/a><\/strong>.<\/p>\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\/2022\/01\/EOS_6234-1124x749.jpg\" alt=\"Vadba za mo&#x10D; in huj&#x161;anje\" class=\"wp-image-338553\" width=\"843\" height=\"562\" title=\"Vadba za mo&#x10D; in huj&#x161;anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_treninga_moci_za_hujsanje\"><\/span>Prednosti treninga mo\u010di za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Vadba za mo\u010d vam bo pomagala oblikovati postavo, postati mo\u010dnej\u0161i, pove\u010dati mi\u0161ice in porabiti ve\u010d energije med dnevnim po\u010ditkom.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Naredi postavo bolj privla\u010dno<\/h3>\n\n<p>Veliko ljudi meni, da je pomembno najprej izgubiti ma\u0161\u010dobo, nato pa pridobiti mi\u0161ice in si prizadevati za privla\u010dno postavo. To vsekakor ni nujno. <strong>S treningom za mo\u010d lahko isto\u010dasno izgubite te\u017eo in delate na privla\u010dnih oblinah<\/strong>. To vam bo pomagalo zgraditi mi\u0161i\u010dno maso, brez katere preprosto ne boste dobili napetega trebuha ali \u010dvrste, okrogle zadnjice. Ni vam treba takoj dvigovati te\u017ekih ute\u017ei, za\u010dnite vaditi s telesno te\u017eo in postopoma dodajajte te\u017eo z vajami v obliki <a href=\"https:\/\/gymbeam.si\/trakovi-za-vadbo\">trakov za vadbo<\/a>, ute\u017emi ali TRX.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce je \u010dvrsta in zaobljena zadnjica eden od va\u0161ih \u0161portnih ciljev, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/\">Skrivnosti lepe zadnjice in la\u017ei, ki jim ne smete verjeti.<\/a><\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Pomaga pri doseganju kalori\u010dnega primanjkljaja <\/h3>\n\n<p>Med vadbo za mo\u010d verjetno ne boste pokurili toliko kalorij kot med kardio vadbo, vendar boste kljub temu pove\u010dali porabo energije in ustvarili kalori\u010dni primanjkljaj. Poleg tega se lahko veselite, da boste po kon\u010danem treningu zaradi EPOC po vadbi brezpla\u010dno pokurili \u0161e ve\u010d kalorij. Ne bo se vam treba zana\u0161ati samo na zmanj\u0161an vnos kalorij. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-749x1124.jpeg\" alt=\"Vadba za mo&#x10D; in huj&#x161;anje\" class=\"wp-image-338567\" title=\"Vadba za mo&#x10D; in huj&#x161;anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Koliko energije lahko porabite v eni uri intenzivnega treninga mo\u010di?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>65 kg te\u017eka \u017eenska v povpre\u010dju porabi pribli\u017eno 390 kcal in izgubi 1 kg v manj kot 20 urah.<\/li><li>80 kg mo\u0161ki v povpre\u010dju porabi pribli\u017eno 480 kcal in izgubi 1 kg v pribli\u017eno 16 urah.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0160\u010diti mi\u0161ice in pomaga pri njihovi rasti<\/h3>\n\n\n\n<p>Ni pomembno, ali trenirate z ute\u017emi ali telesno te\u017eo, vsem tem dejavnostim je skupen cilj &#8211; obremeniti mi\u0161ice. Pri tem se mi\u0161ice utrudijo in po\u0161kodujejo, kar se ka\u017ee v majhnih raztrganinah v mi\u0161i\u010dnih vlaknih. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u0161i\u010dna masa pa sprejme obremenitev kot izziv in bo naredila vse, da bo naslednji\u010d mo\u010dnej\u0161a. To spro\u017ei vrsto procesov v telesu, katerih cilj je <strong>popraviti po\u0161kodovano mi\u0161i\u010dno tkivo in spodbuditi njegovo rast ali hipertrofijo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi tega vam tudi pri huj\u0161anju ni treba izgubljati mi\u0161ic, s treningom mo\u010di pa boste izoblikovali svojo postavo. Pri tem je pomembno ponovno omeniti zadosten vnos beljakovin, brez katerih to ne bi bilo mogo\u010de. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u0161ice porabijo pribli\u017eno petkrat ve\u010d energije kot ma\u0161\u010dobe. Tako lahko s treningom za mo\u010d zlahka pospe\u0161ite metabolizem. <strong>Navsezadnje pri huj\u0161anju \u0161teje vsaka dodatna izgubljena kalorija, zakaj potem ne bi izkoristili u\u010dinkov vadbe za mo\u010d?<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[18\u201319]<\/span><\/p>\n<\/div>\n<\/div>\n\n<p>\u010ce se spra\u0161ujete, kako telovaditi z namenom huj\u0161anja, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\">Koliko ponovitev morate narediti, da boste shuj\u0161ali ali pridobili mi\u0161ice<\/a><\/strong>?<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">4. Po vadbi za mo\u010d porabite \u0161e ve\u010d kalorij kot pri kardio vadbi  <\/h3>\n\n<p>Tako kot pri kardio vadbi lahko tudi pri vadbi za mo\u010d u\u017eivate v dodatni koli\u010dini porabljenih kalorij (EPOC). V tem \u010dasu telo dopolnjuje porabljeno energijo in skrbi za druge procese, ki smo jih povzeli zgoraj. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Vendar pa je vadba za mo\u010d v tem pogledu \u0161e u\u010dinkovitej\u0161a od aerobne vadbe, ka\u017eejo \u0161tudije<\/strong>. Razlog za to je, da mi\u0161ice bolj obremenjuje, te pa potrebujejo ve\u010d \u010dasa in energije, da si opomorejo. To lahko povzro\u010di <strong>pospe\u0161itev presnove do 72 ur, najpogosteje pa 24-48 ur po vadbi<\/strong>. <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">5. Pomaga pri obvladovanju \u017eelje po hrani <\/h3>\n\n<p>S treningom za mo\u010d boste la\u017eje obvladovali apetit. Tako kot vzdr\u017eljivostni \u0161porti namre\u010d vpliva na raven hormonov, ki vplivajo na vnos hrane. <strong>Tako ne boste podlegli sladkarijam in drugim kalori\u010dnim pribolj\u0161kom, ki vas \u010dakajo doma<\/strong>, ko se vrnete iz fitnesa. Vlogo lahko odigra tudi dejstvo, da ste se na treningu zelo potrudili in si s prenajedanjem ne \u017eelite pokvariti rezultatov. <span style=\"color: #ff6600\">[14, 22]<\/span><\/p>\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\/2022\/01\/TC301345-1124x749.jpg\" alt=\"Huj&#x161;anje med vadbo&#xA0;\" class=\"wp-image-338581\" width=\"843\" height=\"562\" title=\"Huj&#x161;anje med vadbo&#xA0;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomankljivosti_treninga_moci_za_hujsanje\"><\/span>Pomankljivosti treninga mo\u010di za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Vadba za mo\u010d morda ne bo pokurila toliko kalorij kot kardio vadba, za nekatere pa bo na za\u010detku morda tudi tehni\u010dno zahtevnej\u0161a.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. V povpre\u010dju ne pokuri toliko kalorij kot vzdr\u017eljivostne dejavnosti. <\/h3>\n\n<p>Koli\u010dina porabljenih kalorij je odvisna od specifi\u010dne vadbe (intenzivnost, vrsta obremenitve), vendar lahko na uro intenzivne kardio vadbe porabite dvakrat ve\u010d energije kot pri vadbi z ute\u017emi. <strong>\u010ce se ukvarjate samo z vadbo za mo\u010d, na vadbo ne boste pokurili toliko kalorij<\/strong>. Po drugi strani pa pride v po\u0161tev tudi EPOC, zaradi katerega bo va\u0161a presnova pospe\u0161ena \u0161e nekaj ur po koncu vadbe.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Dolgoro\u010dno ni potrebno, da bi kalorije kurili z neverjetnim tempom. Vadba za mo\u010d vam bo pomagala postopoma izgubiti ma\u0161\u010dobo in oblikovati postavo. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Je tehni\u010dno zahtevnej\u0161e<\/h3>\n\n<p>\u010ce ste novi v vadbi in i\u0161\u010dete na\u010din za huj\u0161anje, vam bo morda la\u017eje kolesariti ali te\u010di. <strong>Ta vrsta vadbe je za telo tudi bolj naravna kot na primer mrtvi dvigi<\/strong>. Pri vadbi z ute\u017emi morate poznati osnovne vaje in ve\u010d razmi\u0161ljati o vadbi na splo\u0161no. To te\u017eavo lahko zlahka re\u0161ite s pomo\u010djo trenerja, skupinske lekcije, izku\u0161enega prijatelja ali na\u0161ega <a href=\"https:\/\/www.youtube.com\/channel\/UCbtdQje12yi4CX1jRONyp4A\">YouTube kanala<\/a>, ki je poln tovrstnih videoposnetkov.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce \u017eelite za\u010deti obiskovati fitnes, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-zacetniskih-nasvetov-za-hiter-in-trajen-napredek-v-fitnesu\/\">10 za\u010detni\u0161kih <\/a><\/strong><strong><a href=\"https:\/\/gymbeam.si\/blog\/10-zacetniskih-nasvetov-za-hiter-in-trajen-napredek-v-fitnesu\/\">nasvetov za hiter in trajen napredek v fitnesu<\/a><\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Koliko \u010dasa potrebujeta povpre\u010dna \u017eenska in mo\u0161ki, da s treningom za mo\u010d porabita 1 kg ma\u0161\u010dobe?<\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Aktivnost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Poraba 65 kg \u017eenske na uro<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">V kolik\u0161nem \u010dasu ta \u017eenska pokuri 1 kg ma\u0161\u010dobe?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Poraba 80 kg mo\u0161kega na uro<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko \u010dasa potrebuje ta mo\u0161ki, da porabi 1 kg ma\u0161\u010dobe?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vadba za mo\u010d z ute\u017emi, olimpijskimi palicami, vi\u0161ja intenzivnost<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 ur in 42 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 ur<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vadba v fitnesu z ute\u017emi, srednje intenzivna<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 ur in 36 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 ur in 12 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vadba za mo\u010d z lastno te\u017eo (po\u010depi, skleci), srednja intenzivnost<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">247<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">304<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 ur in 18 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Za_najboljse_rezultate_pri_hujsanju_prilagodite_prehrano_hkrati_izvajajte_kardio_vadbo_in_vadbo_za_moc\"><\/span>Za najbolj\u0161e rezultate pri huj\u0161anju prilagodite prehrano, hkrati izvajajte kardio vadbo in vadbo za mo\u010d.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zdaj \u017ee vemo, da ima vsaka od teh metod huj\u0161anja svoje prednosti in slabosti. Morda ste tudi \u017ee razmi\u0161ljali o tem, da bi <strong>vse zdru\u017eili v eno in to kar najbolje izkoristili<\/strong>. Razmi\u0161ljate pravilno. \u010ce dobro zdru\u017eite spremembo prehrane, kardio vadbo in vadbo za mo\u010d, lahko u\u017eivate v prednostih vseh treh.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Kak\u0161ne so prednosti prehrane, kardio vadbe in vadbe za mo\u010d pri huj\u0161anju?<\/h3>\n\n<ul class=\"wp-block-list\"><li>Dobro prilagojena prehrana vam bo <strong>pomagala dose\u010di kalori\u010dni primanjkljaj<\/strong> in zagotoviti potrebna hranila. Klju\u010dnega pomena so zlasti beljakovine, saj so bistvenega pomena za ohranjanje in rast mi\u0161i\u010dne mase.<\/li><li>Z vzdr\u017eljivostnimi \u0161porti, kot so tek, kolesarjenje, plavanje, hitra hoja ali ples ve\u010dkrat na teden, boste <strong>pove\u010dali porabo energije<\/strong> in izbolj\u0161ali splo\u0161no telesno pripravljenost ter podprli zdravje celotnega telesa.<\/li><li>\u010ce telovadite vsaj dvakrat, najbolje pa trikrat na teden (s telesno te\u017eo ali ute\u017emi), boste za\u0161\u010ditili mi\u0161ice pred izgorevanjem za energijo, v nekaterih primerih pa lahko celo dose\u017eete <strong>rast mi\u0161ic<\/strong>. Posledi\u010dno boste pospe\u0161ili presnovo skozi ves dan.<\/li><li>Z vadbo za mo\u010d boste tudi <strong>okrepili svoje telo in dosegli privla\u010dno postavo.<\/strong> Zato lahko to pomaga tudi pri izbolj\u0161anju va\u0161e samozavesti.<\/li><li>Po treningu za vzdr\u017eljivost in mo\u010d lahko u\u017eivate v <strong>hitrej\u0161i presnovi<\/strong>, ki lahko traja tudi do nekaj ur po treningu, tako da kalorije v tem \u010dasu porabljate prakti\u010dno brez napora.<\/li><li>Z vadbo lahko bolje nadzorujete apetit in se tako la\u017eje dr\u017eite diete. Poleg tega si po naporni vadbi verjetno ne boste \u017eeleli pokvariti rezultatov z goljufanjem.&#013;\n<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Vpliv prehrane, vadbe za mo\u010d in kardio vadbe na telesno te\u017eo, telesno ma\u0161\u010dobo in mi\u0161i\u010dno maso<\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th><strong>Telesna masa<\/strong><\/th><th><strong>Telesna ma\u0161\u010doba<\/strong><\/th><th><strong>Mi\u0161i\u010dna masa<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Prehrana<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><\/tr><tr><td>Trening za mo\u010d<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2191\u2192<\/strong><\/td><\/tr><tr><td>Aerobne vaje<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193\u2192<\/strong><\/td><\/tr><tr><td>Prehrana + kombinacija aerobne vadbe in vadbe za mo\u010d<\/td><td><strong>\u2193\u2192<\/strong><\/td><td><strong>\u2193\u2193<\/strong><\/td><td><strong>\u2191\u2191<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>V tabeli so prikazani rezultati raziskav, ki so primerjale u\u010dinek vadbe in spremenjene prehrane na izgubo telesne te\u017ee. Ve\u010dinoma ugotavljajo, da kombinacija prehrane, vzdr\u017eljivostne dejavnosti in vadbe z ute\u017emi daje najbolj\u0161e rezultate. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V tem primeru pride do zmanj\u0161anja telesne ma\u0161\u010dobe in rasti mi\u0161ic. \u010ceprav je skupna telesna te\u017ea v nekaterih primerih ostala enaka, se je razmerje med ma\u0161\u010dobo in mi\u0161icami spremenilo. To se nato ka\u017ee v zmanj\u0161evanju obsega in \u010dvrstej\u0161i postavi. <strong>Tudi strokovnjaki menijo, da je kurjenje ma\u0161\u010dob ob hkratnem ohranjanju ali rasti mi\u0161ic idealen na\u010din huj\u0161anja<\/strong>. <span style=\"color: #ff6600\">[23-27] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zdravo in trajnostno zmanj\u0161anje telesne te\u017ee je najbolje dose\u010di s <strong>kombinacijo sprememb v prehrani in redne telesne vadbe<\/strong>. \u010ce boste vse delali pravilno, boste postopoma izgubljali ma\u0161\u010dobo in ohranjali ali rahlo pridobivali mi\u0161i\u010dno maso. Vadba bo tudi <strong>pospe\u0161ila va\u0161 metabolizem<\/strong> in vam pomagala bolje obvladovati \u017eeljo po kalori\u010dni sladki ali slani hrani, ki jo posku\u0161ate omejiti v svoji prehrani. Kot bonus lahko s treningom za mo\u010d razvijete privla\u010dno postavo in ve\u010djo samozavest.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce vam je bil ta \u010dlanek v\u0161e\u010d in ste v njem na\u0161li koristne informacije, ga delite s prijatelji. Tako bodo tudi oni odkrili najbolj\u0161i na\u010din za huj\u0161anje. <\/p>\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=\"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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Katere so prednosti in slabosti diete, kardio vadbe in vadbe za mo\u010d za huj\u0161anje? Kateri pristop je najbolj\u0161i za izgorevanje ma\u0161\u010dob?<\/p>\n","protected":false},"author":129,"featured_media":338465,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6483,6375,6699,7263],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-344278","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-dieeta","9":"tag-hujsanje","10":"tag-kardio-sl","11":"tag-trening-za-moc","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>Dieta, kardio in trening mo\u010di. 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