{"id":345127,"date":"2022-03-01T15:47:20","date_gmt":"2022-03-01T14:47:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=345127"},"modified":"2025-11-10T15:59:00","modified_gmt":"2025-11-10T14:59:00","slug":"dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/","title":{"rendered":"Dijeta, kardio trening i trening snage. \u0160to je najbolje za gubitak kilograma?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#Sto_je_najvaznije_kod_procesa_mrsavljenja\" title=\"\u0160to je najva\u017enije kod procesa mr\u0161avljenja?\">\u0160to je najva\u017enije kod procesa mr\u0161avljenja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#1_Koje_su_prednosti_i_nedostaci_dijeta_za_gubitak_kilograma\" title=\"1. Koje su prednosti i nedostaci dijeta za gubitak kilograma?\">1. Koje su prednosti i nedostaci dijeta za gubitak kilograma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#Prednosti_plana_prehrane_za_mrsavljenje\" title=\"Prednosti plana prehrane za mr\u0161avljenje\">Prednosti plana prehrane za mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#Nedostaci_plana_prehrane_za_mrsavljenje\" title=\"Nedostaci plana prehrane za mr\u0161avljenje\">Nedostaci plana prehrane za mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#2_Koje_su_prednosti_i_nedostaci_mrsavljenja_kardio_treningom\" title=\"2. Koje su prednosti i nedostaci mr\u0161avljenja kardio treningom?\">2. Koje su prednosti i nedostaci mr\u0161avljenja kardio treningom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#Prednosti_kardio_treninga_za_mrsavljenje\" title=\"Prednosti kardio treninga za mr\u0161avljenje\">Prednosti kardio treninga za mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#Nedostaci_kardio_treninga_za_mrsavljenje\" title=\"Nedostaci kardio treninga za mr\u0161avljenje\">Nedostaci kardio treninga za mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#3_Koje_su_prednosti_i_nedostaci_mrsavljenja_treningom_snage\" title=\"3. Koje su prednosti i nedostaci mr\u0161avljenja treningom snage?\">3. Koje su prednosti i nedostaci mr\u0161avljenja treningom snage?<\/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.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#Prednosti_treninga_snage_za_mrsavljenje\" title=\"Prednosti treninga snage za mr\u0161avljenje\">Prednosti treninga snage za mr\u0161avljenje<\/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.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#Nedostaci_treninga_snage_za_mrsavljenje\" title=\"Nedostaci treninga snage za mr\u0161avljenje\">Nedostaci treninga snage za mr\u0161avljenje<\/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.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#Za_najbolje_rezultate_mrsavljenja_promijenite_svoju_prehranu_radite_kardio_trening_i_trening_snage_u_isto_vrijeme\" title=\"Za najbolje rezultate mr\u0161avljenja, promijenite svoju prehranu, radite kardio trening i trening snage u isto vrijeme\">Za najbolje rezultate mr\u0161avljenja, promijenite svoju prehranu, radite kardio trening i trening snage u isto vrijeme<\/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.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eda ste primijetili da se ljudi oslanjaju na razli\u010dite metode za mr\u0161avljenje. Neki krenu na strogu dijetu, drugi provode sate tr\u010de\u0107i na traci za tr\u010danje, a tre\u0107i po\u010dinju vje\u017ebati. <strong>Pitanje je \u0161to je najbolje za mr\u0161avljenje i sagorijevanje masti?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi ljudi koji se usredoto\u010de samo na jedan aspekt me\u0111u svojim \u017eivotnim navikama \u010desto do\u017eivljavaju razo\u010daranje zbog malih ili nikakvih rezultata. Kada ipak odu na strogu dijetu i izgube te\u017einu, do\u017eive jojo efekt i ponavljaju iste pogre\u0161ke. U dana\u0161njem \u010dlanku otkrit \u0107emo \u0161to je zapravo va\u017eno prilikom mr\u0161avljenja i koji \u0107e pristup donijeti naju\u010dinkovitije i, \u0161to je najva\u017enije, dugotrajne rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_najvaznije_kod_procesa_mrsavljenja\"><\/span>\u0160to je najva\u017enije kod procesa mr\u0161avljenja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preduvjeti za gubitak kilograma nisu broj pretr\u010danih kilometara, sati provedeni u teretani ili izbacivanje slatki\u0161a iz prehrane. <strong>Zapravo, niti jedno od toga ne\u0107e djelovati na sagorijevanje masti osim ako nemate kalorijski deficit.<\/strong> \u0160to je uop\u0107e kalorijski deficit? To je stanje kada tro\u0161ite vi\u0161e energije (osnovni metabolizam, energija koja se koristi za probavu, vje\u017ebanje, sport) nego \u0161to je unosite (hrana, pi\u0107e). <span style=\"color: #ff6600\">[1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primjerice, ako je va\u0161 unos za odr\u017eavanje tjelesne mase (ne gubite niti dobivate na te\u017eini) u prosjeku 3000 kcal i smanjite ga na 2500 kcal, u\u0107i \u0107ete u kalorijski deficit od 500 kcal i po\u010deti postepeno gubiti kilograme. <strong>Kalorijski deficit od oko 15 &#8211; 20%<\/strong> va\u0161eg trenutnog unosa smatra se dugoro\u010dno odr\u017eivim, \u0161to u ovom slu\u010daju lako mo\u017eete ispuniti. Kalorijski deficit od oko <strong>30%<\/strong> smatra se <strong>grani\u010dnom vrijedno\u0161\u0107u.<\/strong> <span style=\"color: #ff6600\">[1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nije dobra ideja prepoloviti svoj energetski unos s 3000 na 1500 kcal s nadom u brze rezultate. Svakako nije dobro razmi\u0161ljati o raznim drasti\u010dnim dijetama s maksimalnim unosom od 1000 kcal. <strong>Tako velik kalorijski deficit nosi i niz rizika.<\/strong> To uklju\u010duje, na primjer, umor, iscrpljenost, gubitak mi\u0161i\u0107ne mase i nedostatak va\u017enih hranjivih tvari za pravilan rad tijela. <span style=\"color: #ff6600\">[1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste dulje vrijeme u velikom kalorijskom deficitu, mo\u017eete nai\u0107i na neke probleme koji su dio <a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/\"><span style=\"color: #ff6600\">\u017eenske sportske trijade<\/span><\/a>, ili neke zdravstvene probleme koji se pak odnose na mu\u0161karce.<span style=\"color: #ff6600\"> [1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da \u017eelite saznati vi\u0161e o tome \u0161to je kalorijski deficit i kako njime upravljati, pro\u010ditajte na\u0161 \u010dlanak<a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\"> <span style=\"color: #ff6600\"><strong>Kalorijski deficit: Kako smr\u0161avjeti i imati \u017eivot?<\/strong><\/span>&nbsp;<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-1124x750.jpg\" alt=\"\u0160to je najva\u017enije kod mr\u0161avljenja?\" class=\"wp-image-338483\" style=\"width:843px;height:563px\" title=\"\u0160to je najva\u017enije kod mr\u0161avljenja?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Koje_su_prednosti_i_nedostaci_dijeta_za_gubitak_kilograma\"><\/span>1. Koje su prednosti i nedostaci dijeta za gubitak kilograma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehrana igra va\u017enu ulogu kod gubitka te\u017eine. Zahvaljuju\u0107i tome, mo\u017eete utjecati na to koliko kalorija dnevno unosite. Djeluje vrlo jednostavno. <strong>Kada smanjite unos energije, ulazite u kalorijski deficit<\/strong> i bez vje\u017ebanja. Me\u0111utim, ako se odlu\u010dite uhvatiti u ko\u0161tac s gubitkom te\u017eine samo dijetom, budite svjesni kako morate jesti puno manje nego ako ste u proces mr\u0161avljenja uveli i neku dodatnu sportsku aktivnost.<span style=\"color: #ff6600\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_plana_prehrane_za_mrsavljenje\"><\/span>Prednosti plana prehrane za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako jedete oko 15-20% manje kalorija i pazite da unosite dovoljno esencijalnih nutrijenata, po\u010det \u0107ete gubiti na te\u017eini. To nije neka znanstvena fantastika.<\/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\">1. Najlak\u0161i na\u010din da u\u0111ete u kalorijski deficit<\/h3>\n\n\n\n<p>Je li lak\u0161e tr\u010dati na sat vremena, ili prepoloviti priloge, a ostatak nadopuniti povr\u0107em? Kladim se da \u0107ete, ako niste ljubitelj tr\u010danja, radije birati manje porcije za priloge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Otprilike toliko energije \u0161tedi ili sagorijeva \u017eena od 65 kg koja je u kalorijskom deficitu od 500 kcal. <strong>Smanjenje unosa energije hranom<\/strong> i dalje je najlak\u0161i na\u010din za ve\u0107inu ljudi kako bi izgubili kilograme. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ne\u0107ete izgubiti toliko mi\u0161i\u0107a zbog ve\u0107eg unosa proteina<\/h3>\n\n\n\n<p><strong>Proteini<\/strong> igraju klju\u010dnu ulogu u gubitku te\u017eine. Njegove supermo\u0107i uklju\u010duju <strong>za\u0161titu mi\u0161i\u0107a<\/strong>, pove\u0107anje osje\u0107aja sitosti nakon jela i pomo\u0107 svladavanja nekontrolirane \u017eelje za hranom. Zato je va\u017eno paziti na unos proteina tijekom mr\u0161avljenja i usredoto\u010diti se na to da u svakom obroku imate izvor proteina. Mo\u017eete ih prona\u0107i u mesu, <a href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\"><span style=\"color: #ff6600\">ribi<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/mahunarke\"><span style=\"color: #ff6600\">mahunarkama<\/span><\/a>, mlije\u010dnim proizvodima ili biljnoj zamjena za meso, kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\"><span style=\"color: #ff6600\">tofu<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\"><span style=\"color: #ff6600\">seitan<\/span><\/a> ili <span> tempeh. Na ovaj na\u010din mo\u017eete sprije\u010diti veliki gubitak mi\u0161i\u0107a. [7] <\/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 proteina treba jesti kada \u017eelite izgubiti na te\u017eini?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tijekom mr\u0161avljenja <strong>preporu\u010da se jesti 1,2 &#8211; 2g proteina po kilogramu tjelesne te\u017eine<\/strong>, ovisno o tjelesnoj aktivnosti.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koja hrana sadr\u017ei najvi\u0161e proteina, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\"><span style=\"color: #ff6600\"><strong>20 namirnica s kojima lako mo\u017eete dodati proteine svojoj prehrani.<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-1124x749.jpg\" alt=\"Prednosti plana prehrane za mr\u0161avljenje\" class=\"wp-image-338497\" style=\"width:843px;height:562px\" title=\"Prednosti plana prehrane za mr\u0161avljenje\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedostaci_plana_prehrane_za_mrsavljenje\"><\/span>Nedostaci plana prehrane za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gubitak te\u017eine samo promjenom prehrane tako\u0111er ima svoje zamke. Mnogi ljudi ne mogu dugoro\u010dno slijediti prilago\u0111enu prehranu. To je uglavnom zbog osje\u0107aja gladi. Dijetom mo\u017eete smr\u0161aviti, ali vam to ne\u0107e pomo\u0107i da oblikujete svoje tijelo.<\/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\">1. Te\u0161ko je dugo se dr\u017eati dijete<\/h3>\n\n\n\n<p>Ako svojoj prehrani ne dodate tjelovje\u017ebu i uporno poku\u0161avate smr\u0161aviti samo smanjenjem kalorija, <strong>vjerojatno ne\u0107ete dugo izdr\u017eati na njihovom malom unosu.<\/strong> Mnogi ljudi \u010desto idu na stroge dijete i prepolovljuju unos kalorija ili popiju nekoliko \u201cvo\u0107nih detox smoothija\u201d dnevno u nadi da \u0107e brzo smr\u0161avjeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, logi\u010dno, to ne potraje dugo i nakon nekog vremena lako podlegnu velikoj gladi i pojedu sve \u0161to vide. <strong>Umjesto da postepeno gube na te\u017eini, \u010desto upadaju u ciklus gladovanja i prejedanja.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ve\u0107i rizik od gubitka mi\u0161i\u0107a i snage<\/h3>\n\n\n\n<p><strong>Osim masti, ljudi \u010desto gube mi\u0161i\u0107e<\/strong>. Me\u0111utim, zajedno s mi\u0161i\u0107ima gube snagu, atraktivnu gra\u0111u i <strong>brz metabolizam.<\/strong> Stoga biste trebali obratiti dodatnu pozornost na postavljanje pravilne prehrane za mr\u0161avljenje. Iako dijeta s puno proteina mo\u017ee pomo\u0107i u odr\u017eavanju mi\u0161i\u0107a, sama po sebi nije tako u\u010dinkovita kao, primjerice, u kombinaciji s treningom snage. <span style=\"color: #ff6600\">[7-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ne\u0107e pomo\u0107i tonizirati i oblikovati tjelesnu figuru<\/h3>\n\n\n\n<p>Atraktivna tjelesna gra\u0111a koju ve\u0107ina ljudi \u017eeli od mr\u0161avljenja mo\u017ee se posti\u0107i samo ako tome dodate sport i tjelovje\u017ebu. Krenete li mr\u0161aviti vrlo strogom dijetom koja se sastoji samo od vo\u0107a i povr\u0107a, <a href=\"https:\/\/gymbeam.hr\/blog\/jojo-efekt-i-kako-se-boriti-sa-njim\/\"><span style=\"color: #ff6600\">jojo efekt<\/span><\/a> sigurno ne\u0107ete izbje\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to to zna\u010di? Da \u0107ete vrlo brzo smr\u0161avjeti. Ali samo na kratko, jer \u0107ete <strong>zbog stroge dijete izgubiti dosta masnog tkiva, ali i mi\u0161i\u0107a.<\/strong> Nakon \u0161to je dijeta gotova i dosegnete svoju te\u017einu iz snova, vratit \u0107ete se uobi\u010dajenoj rutini, \u0161to ujedno zna\u010di i puno ve\u0107i energetski unos. Tako \u0107ete postupno ponovno po\u010deti dobivati \u200b\u200bna te\u017eini. Lo\u0161a vijest je da obi\u010dno zavr\u0161ite s vi\u0161e masti i manje mi\u0161i\u0107a nego prije dijete. Stoga, kada gubite te\u017einu, <strong>prednost biste trebali dati<\/strong> dobro prilago\u0111enoj prehrani u kombinaciji s malo vje\u017ebanja. To \u0107e vam pomo\u0107i da oblikujete svoje tijelo i izgubite te\u017einu uz daleko manji rizik od jo-jo efekta.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-1124x749.jpg\" alt=\"Nedostaci dijete za mr\u0161avljenje\" class=\"wp-image-338511\" style=\"width:843px;height:562px\" title=\"Nedostaci dijete za mr\u0161avljenje\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako prilagoditi plan prehrane za mr\u0161avljenje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izra\u010dunajte svoj kalorijski unos pomo\u0107u na\u0161eg <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\">kalkulatora.<\/a><\/span><\/li>\n\n\n\n<li>Na temelju predlo\u017eenog unosa kalorija i makronutrijenata isplanirajte prehranu nekoliko dana unaprijed. Na primjer, inspirirajte se jelima u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\"><strong>Primjera plana pripremanja obroka od 2000 Kcal.<\/strong><\/a><\/li>\n\n\n\n<li>Razmislite o raznolikosti i ne zaboravite na obilje vo\u0107a i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>.<\/li>\n\n\n\n<li>Nakon nekoliko tjedana pridr\u017eavanja, izmjerite napredak (tjelesna te\u017eina, opseg struka, usporedne fotografije) i prilagodite prehranu prema rezultatima.<\/li>\n\n\n\n<li>Optimalna stopa gubitka te\u017eine obi\u010dno se smatra 0,5 &#8211; 1 kg tjedno.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da \u017eelite saznati ne\u0161to vi\u0161e o gubitku kilograma kroz prehranu, pro\u010ditajte \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/\">Jednostavan vodi\u010d o tome kako brojati kalorije i posti\u0107i svoje ciljeve<\/a>.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Koje_su_prednosti_i_nedostaci_mrsavljenja_kardio_treningom\"><\/span>2. Koje su prednosti i nedostaci mr\u0161avljenja kardio treningom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad vas netko pita jesu li kardio ili bu\u010dice bolji za mr\u0161avljenje, \u0161to ka\u017eete? Zasigurno \u0107e naj\u010de\u0161\u0107i odgovor biti tr\u010danje, vo\u017enja bicikla, brzo hodanje ili bilo koji drugi oblik aerobne aktivnosti. Svakako nije slu\u010dajno \u0161to ih <strong>ve\u0107ina ljudi povezuje s uspje\u0161nim mr\u0161avljenjem.<\/strong> Zapravo, tijekom kardio treninga mo\u017eete sagorjeti vi\u0161e kalorija po jedinici vremena u usporedbi s drugim aktivnostima. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kakve \u0107e rezultate donijeti 30 minuta tr\u010danja dnevno?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 65 kg mo\u017ee sagorjeti u prosjeku 270 kcal i izgubiti 1 kg masti u 29 dana.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg u prosjeku sagorijeva pribli\u017eno 332 kcal i izgubi 1 kg masti u 24 dana.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_kardio_treninga_za_mrsavljenje\"><\/span>Prednosti kardio treninga za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aktivnosti izdr\u017eljivosti poput tr\u010danja, vo\u017enje bicikla ili plivanja poma\u017eu sagorijevanju kalorija i olak\u0161avaju gubitak te\u017eine.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/IMG_4297-750x1124.jpeg\" alt=\"Kardio i gubitak te\u017eine\" class=\"wp-image-338525\" title=\"Kardio i gubitak te\u017eine\" 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. Poma\u017ee u postizanju kalorijskog deficita<\/h3>\n\n\n\n<p>Tijekom kardio treninga, srce pumpa, \u0161to opskrbljuje rad mi\u0161i\u0107a potrebnim hranjivim tvarima i kisikom. Oni su u stalnom stanju aktivnosti i potrebna im je stalna opskrba energijom. Time se sagorijeva puno kalorija, \u0161to vam poma\u017ee u stvaranju kalorijskog deficita. Na ovaj na\u010din ne\u0107ete morati jesti toliko manje prilikom procesa mr\u0161avljenja. <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 prosje\u010dni mu\u0161karac i \u017eena mogu sagorjeti vo\u017enjom bicikla?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 65 kg sagorijeva oko 488 kcal na sat i gubi 1 kg za oko 15 sati i 45 minuta.<\/li>\n\n\n\n<li>\u010covjek od 80 kg sagorijeva oko 600 kcal na sat i izgubi 1 kg za manje od 13 sati.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate li se koliko je vremena potrebno da se kroz razne aktivnosti sagori 1 kg masno\u0107e, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\"><span style=\"color: #ff6600\"><strong>Kako izgubiti kilogram masti i koliko se energije zapravo skriva u njemu?<\/strong><\/span><\/a><\/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. Sagorijevat \u0107ete kalorije i nakon vje\u017ebanja<\/h3>\n\n\n\n<p>Nakon vje\u017ebanja, va\u0161e tijelo neko vrijeme nastavlja sagorijevati dodatne kalorije, a da ne morate ni\u0161ta dodatno raditi. To se tako\u0111er odnosi na tr\u010danje, brzo hodanje, <a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\"><span style=\"color: #ff6600\">vo\u017enju biciklom<\/span><\/a>, plivanje i druge vrste aktivnosti izdr\u017eljivosti. Ovaj u\u010dinak naziva se pove\u0107ana potro\u0161nja kisika nakon vje\u017ebanja ili EPOC (Vi\u0161ak potro\u0161nje kisika nakon vje\u017ebanja) i dose\u017ee svoje najve\u0107e vrijednosti odmah nakon treninga snage.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to se doga\u0111a u tijelu s pove\u0107anom potra\u017enjom kisika nakon vje\u017ebanja?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nadopunjavanje izvora energije, iz uskladi\u0161tenog glikogena<\/li>\n\n\n\n<li>smirivanje otkucaja srca, disanja, funkcije srca i razine hormona<\/li>\n\n\n\n<li>sni\u017eavanje tjelesne temperature u normalu<\/li>\n\n\n\n<li>uklanjanje metaboli\u010dkog otpada zbog rada mi\u0161i\u0107a<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tijelo tada koristi dodatne kalorije za sve te procese<\/strong>. Koli\u010dina tih kalorija odre\u0111ena je tjelesnom te\u017einom, intenzitetom, du\u017einom i vrstom treninga te kondicijom sporta\u0161a. U slu\u010daju profesionalnih sporta\u0161a, ti su procesi u tijelu obi\u010dno u\u010dinkovitiji, pa sagorijevaju manje kalorija od po\u010detnika. <span style=\"color: #ff6600\">[11-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Mo\u017ee pomo\u0107i pri odr\u017eavanju apetita pod kontrolom<\/h3>\n\n\n\n<p>Sportske aktivnosti vam zapravo mogu pomo\u0107i da smanjite apetit, \u0161to \u0107ete cijeniti kada \u017eelite gubiti na te\u017eini. To je zato \u0161to je tijekom aerobne vje\u017ebe i nekoliko sati nakon toga, <strong>potisnuto lu\u010denje hormona grelina<\/strong>. On je tako\u0111er poznat kao hormon gladi, a njegovo smanjenje mo\u017ee vam pomo\u0107i da se oduprete \u017eelji da jedete sve \u0161to vidite odmah nakon vje\u017ebanja. Me\u0111utim, ovaj u\u010dinak mo\u017eda nije pravilo, a ovisi i o tome kako ste jeli tijekom dana, a posebno prije treninga. Zapamtite tako\u0111er da se nagradni obrok nakon napornog treninga tako\u0111er pribraja ukupnom kalorijskom unosu. <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima vi\u0161e savjeta kako se rije\u0161iti beskrajne gladi i te\u017enje za hranom, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/\">Kako se rije\u0161iti stalne gladi i \u017eudnje za hranom?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-1124x750.jpeg\" alt=\"Kako kardio poma\u017ee kod mr\u0161avljenja?\" class=\"wp-image-338539\" style=\"width:843px;height:563px\" title=\"Kako kardio poma\u017ee kod mr\u0161avljenja?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedostaci_kardio_treninga_za_mrsavljenje\"><\/span>Nedostaci kardio treninga za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako su aerobne aktivnosti vrlo u\u010dinkovit alat za sagorijevanje masno\u0107a i mr\u0161avljenje, na\u017ealost ne \u010dine puno za oblikovanje tijela.<\/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\">1. Mo\u017eete izgubiti vi\u0161e mi\u0161i\u0107ne mase<\/h3>\n\n\n\n<p>Tr\u010danje ili vo\u017enja bicikla <strong>nemaju tako pozitivan u\u010dinak na rast mi\u0161i\u0107a kao dizanje utega.<\/strong> Prema studijama, aktivnostima izdr\u017eljivosti prilikom mr\u0161avljenja \u010dak se gubi vi\u0161e mi\u0161i\u0107a u odnosu na trening snage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali za\u0161to? Odgovor se uglavnom mo\u017ee kriti u <strong>visokom energetskom intenzitetu aerobnog treninga<\/strong>, koji se mo\u017ee odraziti i na sagorijevanje mi\u0161i\u0107ne mase za energiju. Taj se u\u010dinak posebno pove\u0107ava s duljinom optere\u0107enja. Kod jednosatnog tr\u010danja ne moramo se toliko brinuti o mi\u0161i\u0107ima kao u slu\u010daju aktivnosti od nekoliko sati. Osim toga, kod tr\u010danja ili plivanja <strong>nisu potrebni<\/strong> <strong>veliki mi\u0161i\u0107i<\/strong> pa ih tijelo nema razloga \u0161tititi i voditi ra\u010duna o njima pod svaku cijenu. Zapravo, tijelo je svojevrsni ekonomist, ono u osnovi <strong>procjenjuje \u0161to je za njega korisno<\/strong> i prema tome se prilago\u0111ava. Umjesto da hrani mi\u0161i\u0107e koji tro\u0161e energiju tijekom aktivnosti izdr\u017eljivosti, za koje mu nisu potrebni veliki mi\u0161i\u0107i, <strong>radije ih se rije\u0161i<\/strong> poput skupog i neu\u010dinkovitog trgovca dionicama. <span style=\"color: #ff6600\">[15-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ne\u0107e pomo\u0107i tonizirati i oblikovati tjelesnu gra\u0111u<\/h3>\n\n\n\n<p>\u017delite li istovremeno smr\u0161aviti i dobiti seksi obline, vjerojatno \u0107e vas razo\u010darati, kardio vam u tom pogledu ne\u0107e puno pomo\u0107i. Ipak je izvrstan za sagorijevanje tjelesne masti, tako da \u0107e dugoro\u010dno pomo\u0107i otkriti mi\u0161i\u0107e koji se nalaze ispod masnog tkiva. Na\u017ealost, tu je kraj njegovim mogu\u0107nostima u smislu oblikovanja tijela. <strong>Na\u017ealost, kardio ne gradi toliko mi\u0161i\u0107nu masu, \u0161to predstavlja ono \u0161to tijelu daje te atraktivne obline.<\/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\">Koliko je prosje\u010dnoj \u017eeni i mu\u0161karcu potrebno da sagore 1 kg masno\u0107e uz kardio trening?<\/h3>\n\n\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\"><p style=\"text-align: center\">Aktivnost<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">U\u010dinak \u017eene od 65 kg na sat<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koliko je ovoj \u017eeni potrebno da sagori 1 kg masti?<\/th><th class=\"has-text-align-center\" data-align=\"center\">U\u010dinak \u010dovjeka od 80 kg na sat<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koliko je ovom \u010dovjeku potrebno da sagori 1 kg masti?<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje brzinom od 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 sati i 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 sati i 30 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja biciklom prosje\u010dnim tempom<\/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 sati i 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 sati<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje rekreativnim tempom<\/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 sati i 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 sati<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Koje_su_prednosti_i_nedostaci_mrsavljenja_treningom_snage\"><\/span>3. Koje su prednosti i nedostaci mr\u0161avljenja treningom snage?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107ina vas vjerojatno povezuje dizanje te\u0161kih utega u teretani ili vje\u017ebanje vlastitom tjelesnom te\u017einom uglavnom s oblikovanjem tijela i rastom mi\u0161i\u0107a. Ipak, trening snage ima va\u017eno mjesto u gubitku te\u017eine. <strong>To je zato \u0161to dovodi do toniranja mi\u0161i\u0107a, ja\u010danja i rasta, \u0161to mo\u017ee rezultirati cjelokupnom transformacijom tijela o kojoj svi sanjaju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom tog procesa masno\u0107a se ne pretvara u mi\u0161i\u0107e kako neki misle, ve\u0107 se pove\u0107ava koli\u010dina aktivne tjelesne mase (mi\u0161i\u0107a) dok tjelesna masno\u0107a nestaje. Mo\u017eda ste do\u017eivjeli i da vam tjelesna te\u017eina nije pala ni grama, ali odjednom stanete u donedavno male hla\u010de. Vi\u0161e je nego vjerojatno da ste uspjeli izgubiti masno\u0107u i dobiti mi\u0161i\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz tog razloga, dobro je prilikom mr\u0161avljenja uz tjelesnu te\u017einu pratiti i svoje tjelesne mjere (struk, bokovi, bedra) te snimiti fotografije napretka, gdje \u0107ete mo\u017eda vidjeti puno ve\u0107e promjene nego na vagi. \u0160to sve utje\u010de na va\u0161u te\u017einu i kako pravilno pratiti svoj napredak, mo\u017eete saznati u \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\">Za\u0161to vam vaga pokazuje ve\u0107i broj, a nije rije\u010d o masno\u0107i<\/a>.<\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-1124x749.jpg\" alt=\"Trening snage i mr\u0161avljenje\" class=\"wp-image-338553\" style=\"width:843px;height:562px\" title=\"Trening snage i mr\u0161avljenje\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_treninga_snage_za_mrsavljenje\"><\/span>Prednosti treninga snage za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening snage \u0107e vam pomo\u0107i da iskle\u0161ete svoju tjelesnu gra\u0111u, oja\u010date, pove\u0107ate mi\u0161i\u0107nu masu i sagorite vi\u0161e energije u mirovanju tijekom dana.<\/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\">1. \u010cini tjelesnu gra\u0111u privla\u010dnijom<\/h3>\n\n\n\n<p>Mnogi ljudi smatraju da je va\u017eno prvo izgubiti masno\u0107u, a zatim dobiti mi\u0161i\u0107e i raditi na atraktivnoj tjelesnoj gra\u0111i. To svakako nije potrebno. Mo\u017eete <strong>izgubiti te\u017einu i raditi na atraktivnim oblinama istovremeno s treningom snage.<\/strong> To \u0107e vam pomo\u0107i da izgradite mi\u0161i\u0107nu masu, bez koje jednostavno ne\u0107ete dobiti zategnuti trbuh ili \u010dvrstu, okruglu stra\u017enjicu. Ne morate odmah dizati te\u0161ke utege, samo po\u010dnite vje\u017ebati sa svojom tjelesnom te\u017einom i postupno dodajte te\u017einu u obliku <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\"><span style=\"color: #ff6600\">elasti\u010dnih traka<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\"><span style=\"color: #ff6600\">bu\u010dica<\/span><\/a> ili <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\"><span style=\"color: #ff6600\">TRX-a<\/span><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako je \u010dvrsta i okrugla stra\u017enjica jedan od va\u0161ih fitnes ciljeva, pro\u010ditajte \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\"><span style=\"color: #ff6600\"><strong>Kako u\u010dvrstiti i oblikovati svoju stra\u017enjicu i noge?<\/strong><\/span><\/a><\/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. Poma\u017ee u postizanju kalorijskog deficita<\/h3>\n\n\n\n<p>Tijekom treninga snage vjerojatno ne\u0107ete sagorjeti toliko kalorija kao tijekom kardia, ali \u0107e vam svejedno pomo\u0107i pove\u0107ati potro\u0161nju energije i stvoriti kalorijski deficit. Osim toga, mo\u017eete se radovati besplatnom sagorijevanju dodatnih kalorija i nakon \u0161to zavr\u0161ite zahvaljuju\u0107i EPOC-u nakon treninga. Ne\u0107ete se morati oslanjati samo na smanjeni unos kalorija.<span style=\"color: #ff6600\"> [5]<\/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-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.hr\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-749x1124.jpeg\" alt=\"Trening snage i mr\u0161avljenje\" class=\"wp-image-338567\" title=\"Trening snage i mr\u0161avljenje\" 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 mo\u017eete sagorjeti u satu intenzivnog treninga snage?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 65 kg u prosjeku sagorijeva pribli\u017eno 390 kcal i izgubi 1 kg za manje od 20 sati.<\/li>\n\n\n\n<li>\u010covjek te\u017eak 80 kg u prosjeku sagori oko 480 kcal i izgubi 1 kg za oko 16 sati.<\/li>\n<\/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. \u0160titi mi\u0161i\u0107e i poma\u017ee u njihovom rastu<\/h3>\n\n\n\n<p>Nije va\u017eno vje\u017ebate li s bu\u010dicama, girjama ili svojom tjelesnom te\u017einom, sve ove aktivnosti imaju zajedni\u010dki cilj \u2013 opteretiti mi\u0161i\u0107e. Pritom se zamaraju i o\u0161te\u0107uju, \u0161to se o\u010dituje sitnim puknu\u0107ima u mi\u0161i\u0107nim vlaknima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u0161i\u0107na masa, me\u0111utim, prihva\u0107a optere\u0107enje kao izazov i u\u010dinit \u0107e sve da sljede\u0107i put bude ja\u010da. Time se pokre\u0107e niz procesa u tijelu koji imaju za <strong>cilj popraviti o\u0161te\u0107eno mi\u0161i\u0107no tkivo i potaknuti njegov rast ili hipertrofiju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i tome ne morate gubiti mi\u0161i\u0107e ni pri mr\u0161avljenju, a figuru \u0107ete isklesati treningom snage. Va\u017eno je ovdje jo\u0161 jednom spomenuti dovoljan unos proteina, bez kojih to ne bi bilo mogu\u0107e.<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\u0161i\u0107i tro\u0161e otprilike pet puta vi\u0161e energije od masti. Dakle, trening snage mo\u017ee prili\u010dno lako ubrzati va\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\"><span style=\"color: #ff6600\">metabolizam<\/span><\/a>. <strong>Uostalom, svaka dodatna sagorjela kalorija se ra\u010duna pri gubitku kilograma<\/strong>, pa za\u0161to ne iskoristiti u\u010dinke treninga snage? <span style=\"color: #ff6600\">[18\u201319]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ako se pitate kako vje\u017ebati za mr\u0161avljenje, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\"><span style=\"color: #ff6600\"><strong>Koliko ponavljanja trebate u\u010diniti kako biste izgubili kilograme ili pove\u0107ali mi\u0161i\u0107nu masu?<\/strong><\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sagorijevate jo\u0161 vi\u0161e kalorija nakon treninga snage nego uz kardio<\/h3>\n\n\n\n<p>Kao i kod kardio treninga, mo\u017eete u\u017eivati \u200b\u200bu dodatnom optere\u0107enju sagorjelih kalorija (EPOC) nakon treninga snage. U to vrijeme tijelo nadokna\u0111uje potro\u0161enu energiju i zadu\u017eeno je za ostale procese koje smo gore sa\u017eeli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Me\u0111utim, prema studijama, trening snage je u tom pogledu \u010dak u\u010dinkovitiji od aerobnog treninga.<\/strong> To je zato \u0161to stavlja ve\u0107i stres na mi\u0161i\u0107e, koji tada trebaju vi\u0161e vremena i energije za oporavak. To mo\u017ee rezultirati <strong>ubrzanjem metabolizma do 72 sata, ali naj\u010de\u0161\u0107e je to 24 &#8211; 48 sati nakon vje\u017ebanja.<\/strong><span style=\"color: #ff6600\"> [20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Utje\u010de da te\u017enja za hranom bude pod kontrolom<\/h3>\n\n\n\n<p>Tako\u0111er, trening snage \u0107e vam pomo\u0107i da bolje upravljate svojim apetitom. To je zato \u0161to, ba\u0161 kao i sportovi izdr\u017eljivosti, utje\u010du na razine hormona koji utje\u010du na unos hrane. <strong>Na taj na\u010din ne\u0107ete podle\u0107i slatki\u0161ima i ostalim kalorijama krcatim poslasticama<\/strong> koje vas \u010dekaju kod ku\u0107e kada se vratite iz teretane. Ulogu mo\u017ee odigrati i \u010dinjenica da ste se trudili na treninzima i da ne \u017eelite pokvariti rezultate prejedanjem. <span style=\"color: #ff6600\">[14, 22]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/TC301345-1124x749.jpg\" alt=\"Gubitak te\u017eine tijekom vje\u017ebanja\" class=\"wp-image-338581\" style=\"width:843px;height:562px\" title=\"Gubitak te\u017eine tijekom vje\u017ebanja\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedostaci_treninga_snage_za_mrsavljenje\"><\/span>Nedostaci treninga snage za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening snage mo\u017eda ne\u0107e sagorjeti toliko kalorija kao kardio, a nekima bi u po\u010detku mogao biti tehni\u010dki zahtjevniji.<\/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\">1. U prosjeku ne sagorijeva toliko kalorija kao aktivnosti izdr\u017eljivosti<\/h3>\n\n\n\n<p>Koli\u010dina sagorenih kalorija ovisi o konkretnom treningu (intenzitet, vrsta optere\u0107enja), ali mo\u017eete potro\u0161iti dva puta vi\u0161e energije po satu intenzivnog kardio treninga nego trening s utezima. <strong>Ako radite samo trening snage, ne\u0107ete sagorjeti toliko kalorija po treningu.<\/strong> S druge strane, u igru \u200b\u200bdolazi i EPOC, koji \u0107e va\u0161 metabolizam odr\u017eavati ubrzanim satima nakon \u0161to zavr\u0161ite s treningom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dugoro\u010dno gledano, nije potrebno lu\u0111a\u010dki sagorijevati kalorije. Trening snage \u0107e vam pomo\u0107i da postupno izgubite masno\u0107u i oblikujete svoju gra\u0111u.<\/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. Tehni\u010dki je zahtjevnije<\/h3>\n\n\n\n<p>Ako ste tek po\u010deli vje\u017ebati i tra\u017eite na\u010din da smr\u0161avite, mo\u017eda \u0107e vam biti lak\u0161e voziti bicikl ili tr\u010dati. <strong>Ova vrsta vje\u017ebe je tako\u0111er prirodnija za tijelo od, recimo, mrtvog dizanja.<\/strong> U slu\u010daju treninga s utezima, morate znati osnovne vje\u017ebe i razmi\u0161ljati vi\u0161e o svom treningu u cjelini. Ovaj se problem lako mo\u017ee rije\u0161iti kori\u0161tenjem trenera, grupne lekcije, iskusnog prijatelja ili na\u0161eg <a href=\"https:\/\/www.youtube.com\/c\/GymBeamhr\"><span style=\"color: #ff6600\">YouTube kanala<\/span> <\/a>koji je prepun videa treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite zapo\u010deti s odlascima u teretanu, ne biste trebali propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-pocetnike-za-brz-i-odrziv-napredak-u-teretani\/\"><span style=\"color: #ff6600\"><strong>10 savjeta za po\u010detnike za brz i odr\u017eiv napredak u teretani<\/strong>.<\/span><\/a><\/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\">Koliko je prosje\u010dnoj \u017eeni i mu\u0161karcu potrebno da sagore 1 kg masti uz trening snage?<\/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\"><p style=\"text-align: center\">Aktivnost<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">U\u010dinak \u017eene od 65 kg na sat<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koliko je ovoj \u017eeni potrebno da sagori 1 kg masti?<\/th><th class=\"has-text-align-center\" data-align=\"center\">U\u010dinak \u010dovjeka od 80 kg na sat<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koliko je ovom \u010dovjeku potrebno da sagori 1 kg masti?<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Trening snage sa utegom, bu\u010dicama, ve\u0107i intenzitet<\/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 sati i 42 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 sati<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vje\u017ebanje u teretani s utezima, srednjeg intenziteta<\/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 sata i 36 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 sati i 12 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trening snage s tjelesnom te\u017einom (sklekovi, iskoraci, trbu\u0161njaci), srednjeg intenziteta<\/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 sat<\/td><td class=\"has-text-align-center\" data-align=\"center\">304<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 sati i 18 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Za_najbolje_rezultate_mrsavljenja_promijenite_svoju_prehranu_radite_kardio_trening_i_trening_snage_u_isto_vrijeme\"><\/span>Za najbolje rezultate mr\u0161avljenja, promijenite svoju prehranu, radite kardio trening i trening snage u isto vrijeme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 znamo da svaka od ovih metoda mr\u0161avljenja ima svoje prednosti i nedostatke. Mo\u017eda ste i vi ve\u0107 <strong>razmi\u0161ljali o tome da sve spojite u jedno i da to maksimalno iskoristite.<\/strong> Razmi\u0161ljate ispravno. Kada dobro kombinirate promjenu prehrane, kardio trening i trening snage, mo\u017eete u\u017eivati \u200b\u200bu prednostima sva tri na\u010dina.<\/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\">Koje su prednosti prehrane, kardio treninga i treninga snage za mr\u0161avljenje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dobro prilago\u0111ena prehrana pomo\u0107i \u0107e vam da <strong>postignete kalorijski deficit<\/strong> i osigurate potrebne hranjive tvari. Proteini su posebno va\u017eni, jer su od vitalnog zna\u010daja za za\u0161titu mi\u0161i\u0107ne mase.<\/li>\n\n\n\n<li>Sportovi izdr\u017eljivosti kao \u0161to su tr\u010danje, vo\u017enja bicikla, plivanje, brzo hodanje ili ples nekoliko puta tjedno <strong>pove\u0107at \u0107e va\u0161u potro\u0161nju energije<\/strong>, a tako\u0111er \u0107e pobolj\u0161ati va\u0161u ukupnu tjelesnu kondiciju i podr\u017eati zdravlje cijelog va\u0161eg tijela.<\/li>\n\n\n\n<li>Ako vje\u017ebate barem dvaput, idealno tri puta tjedno (s vlastitom tjelesnom te\u017einom ili <a href=\"https:\/\/gymbeam.hr\/utezi\"><span style=\"color: #ff6600\">slobodnim utezima<\/span><\/a>), za\u0161titit \u0107ete svoje mi\u0161i\u0107e od sagorijevanja energije, a u nekim slu\u010dajevima \u010dak mo\u017eete <strong>posti\u0107i i rast mi\u0161i\u0107a<\/strong>. Kao rezultat toga, ubrzat \u0107ete metabolizam tijekom dana.<\/li>\n\n\n\n<li>Trening snage tako\u0111er \u0107e vam pomo\u0107i da <strong>oblikujete svoje tijelo i postignete atraktivnu gra\u0111u<\/strong>. Kao rezultat toga, tako\u0111er mo\u017ee pomo\u0107i u ja\u010danju va\u0161eg samopo\u0161tovanja.<\/li>\n\n\n\n<li>Nakon treninga izdr\u017eljivosti i snage, mo\u017eete u\u017eivati \u200b\u200bu <strong>br\u017eem metabolizmu<\/strong> koji mo\u017ee trajati i do nekoliko sati nakon treninga, tako da sagorijevate dodatne kalorije prakti\u010dki besplatno.<\/li>\n\n\n\n<li>Vje\u017ebanje vam mo\u017ee pomo\u0107i da<strong> bolje kontrolirate apetit,<\/strong> \u0161to olak\u0161ava pridr\u017eavanje prehrane. Osim toga, nakon napornog treninga vjerojatno ne\u0107ete htjeti pokvariti rezultate varanjem.<\/li>\n<\/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\">U\u010dinak prehrane, treninga snage i kardio treninga na tjelesnu te\u017einu, tjelesnu masno\u0107u i mi\u0161i\u0107nu masu<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th><strong>Tjelesna masa<\/strong><\/th><th><strong>Tjelesna masno\u0107a<\/strong><\/th><th><strong>Mi\u0161i\u0107na masa<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Dijeta<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><\/tr><tr><td>Trening snage<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2191\u2192<\/strong><\/td><\/tr><tr><td>Aerobni trening<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193\u2192<\/strong><\/td><\/tr><tr><td>Dijeta + kombinacija aerobnog i treninga snage<\/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\n\n<p>U tablici mo\u017eete vidjeti rezultate studija koje su uspore\u0111ivale u\u010dinak vje\u017ebanja i modifikacije prehrane na mr\u0161avljenje. Uglavnom se sla\u017eu da kombinacija prehrane, aktivnosti izdr\u017eljivosti i treninga s utezima daje najbolje rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U tom slu\u010daju dolazi do smanjenja tjelesne masti i rasta mi\u0161i\u0107a. Iako je ukupna tjelesna te\u017eina u nekim slu\u010dajevima ostala ista, omjer masti i mi\u0161i\u0107a je promijenjen. To se onda o\u010dituje u manjim centimetrima i \u010dvr\u0161\u0107oj gra\u0111i. <strong>Sagorijevanje i gubljenje masti uz odr\u017eavanje ili rast mi\u0161i\u0107a tako\u0111er se me\u0111u stru\u010dnjacima smatra idealnim sredstvom za mr\u0161avljenje.<\/strong> <span style=\"color: #ff6600\">[23-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav i odr\u017eiv gubitak te\u017eine <strong>idealno se posti\u017ee kombinacijom promjena u prehrani i redovite tjelovje\u017ebe.<\/strong> Ako sve radite kako treba, postupno \u0107ete gubiti masno\u0107u i odr\u017eavati ili lagano dobivati \u200b\u200bmi\u0161i\u0107nu masu. Vje\u017ebanje \u0107e tako\u0111er <strong>potaknuti va\u0161 metabolizam<\/strong> i pomo\u0107i vam da bolje upravljate te\u017enjom za kalori\u010dnom za\u0161e\u0107erenom ili slanom hranom koju poku\u0161avate ograni\u010diti u svojoj prehrani. Kao bonus, mo\u017eete <strong>razviti atraktivnu gra\u0111u<\/strong> i ve\u0107e samopouzdanje kroz trening snage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak i pro\u010ditali ste korisne informacije, podijelite ga sa svojim prijateljima. Zahvaljuju\u0107i ovome otkrit \u0107e i najbolji na\u010din za mr\u0161avljenje.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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>Koje su prednosti i nedostaci dijete, a koje kardio treninga i treninga snage za mr\u0161avljenje? Koji je pristup najbolji za sagorijevanje masti?<\/p>\n","protected":false},"author":129,"featured_media":338456,"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":[134],"tags":[6476,6692,6368,7256],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-345127","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-kardio-hr","10":"tag-mrsavljenje-hr","11":"tag-trening-snage-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dijeta, kardio trening i trening snage. \u0160to je najbolje za gubitak kilograma? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako izgubiti kilograme? Dijeta, kardio trening i trening snage \u0107e vam pomo\u0107i. Najbolji na\u010din je da ih kombinirate, \u0161to \u0107e vam tako\u0111er pomo\u0107i u oblikovanju tijela i sagorijevanju masti.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dijeta, kardio trening i trening snage. \u0160to je najbolje za gubitak kilograma? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako izgubiti kilograme? Dijeta, kardio trening i trening snage \u0107e vam pomo\u0107i. 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