{"id":355314,"date":"2022-06-14T16:54:08","date_gmt":"2022-06-14T14:54:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=355314"},"modified":"2022-06-14T16:55:52","modified_gmt":"2022-06-14T14:55:52","slug":"preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/","title":{"rendered":"Preverjen vodi\u010d za radiator\u010dke: Prehrana in vadba za izklesane trebu\u0161ne mi\u0161ice"},"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\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/#Kaj_je_najpomembnejse_za_oblikovanje_trebusnih_misic\" title=\"Kaj je najpomembnej\u0161e za oblikovanje trebu\u0161nih mi\u0161ic?\">Kaj je najpomembnej\u0161e za oblikovanje trebu\u0161nih mi\u0161ic?<\/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\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/#Kako_se_torej_znebiti_trebusne_mascobe_in_dobiti_six-pack\" title=\"Kako se torej znebiti trebu\u0161ne ma\u0161\u010dobe in dobiti six-pack?\">Kako se torej znebiti trebu\u0161ne ma\u0161\u010dobe in dobiti six-pack?<\/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\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/#10_nasvetov_za_six-pack\" title=\"10 nasvetov za six-pack\">10 nasvetov za six-pack<\/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\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/#Kako_izoblikovati_trebusne_misice_s_pomocjo_diete\" title=\"Kako izoblikovati trebu\u0161ne mi\u0161ice s pomo\u010djo diete?\">Kako izoblikovati trebu\u0161ne mi\u0161ice s pomo\u010djo diete?<\/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\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/#Kako_z_vadbo_izoblikovati_trebusne_misice\" title=\"Kako z vadbo izoblikovati trebu\u0161ne mi\u0161ice?\">Kako z vadbo izoblikovati trebu\u0161ne mi\u0161ice?<\/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\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/#Kaj_sledi\" title=\"Kaj sledi?\">Kaj sledi?<\/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\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali je eden od va\u0161ih sanjskih ciljev izklesan trebuh ali <em>six-pack<\/em>? Zagotovo niste sami. Izklesane trebu\u0161ne mi\u0161ice na atletskem telesu so sodobni simbol <strong>estetske popolnosti<\/strong>, ki pa je zelo pogosto minljiva. Zahvaljujo\u010d zmagi na genetski loteriji imajo nekateri ljudje brez ve\u010djega truda six-pack vse leto, medtem ko morajo drugi do njih ubrati te\u017ejo in bolj ovinkasto pot. <strong>Ne skrbite, to ni vzpon na Mount Everest<\/strong>. Vse, kar morate storiti, je, da dolgoro\u010dno spremenite svoj \u017eivljenjski slog in se dosledno trudite dose\u010di svoj cilj.<\/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=\"Kaj_je_najpomembnejse_za_oblikovanje_trebusnih_misic\"><\/span>Kaj je najpomembnej\u0161e za oblikovanje trebu\u0161nih mi\u0161ic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zavedati se morate, da zgolj vadba ni dovolj za pridobitev six-packa. Na to vplivajo tudi drugi dejavniki. \u017dal pa lahko \u0161e vedno naletite na spletne \u010dlanke in znane ljudi, ki trdijo, da je za izklesane trebu\u0161ne mi\u0161ice najbolje, \u010de naredite na stotine trebu\u0161njakov na dan. \u010ce ste eden od otrok devetdesetih let, se morda spomnite pop princese <strong><a href=\"https:\/\/www.lifeandstylemag.com\/posts\/britney-spears-ab-workout-151365\/\" class=\"ek-link\">Britney Spears<\/a><\/strong>, ki je na vrhuncu svoje slave trdila, da je naredila <strong>1.000 trebu\u0161njakov na dan<\/strong>. Ves svet jo je ob\u010dudoval zaradi njenih izoblikovanih trebu\u0161nih mi\u0161ic. Toda v nekaterih intervjujih je pozabila omeniti, da vsak dan tudi te\u010de, izvaja jogo in vadi plesne koreografije. Verjetno se je dr\u017eala tudi stroge diete, vse pod nadzorom strogih trenerjev. Poleg tega to \u0161e ne pomeni, da boste, \u010de boste posnemali njen na\u010drt, dosegli enake rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Resnica je, da morate <strong>za vidne trebu\u0161ne mi\u0161ice imeti dolo\u010den odstotek ma\u0161\u010dobe na telesu<\/strong>. Na to vplivajo podedovane genetske predispozicije na\u0161ih star\u0161ev, ki dolo\u010dajo tudi porazdelitev ma\u0161\u010dobe v telesu. Geni imajo velik vpliv na to, ali se bodo na\u0161e trebu\u0161ne mi\u0161ice pojavile pri, recimo, 22 % telesne ma\u0161\u010dobe ali pa boste morali shuj\u0161ati na 18 % ali manj (v primeru \u017eensk).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega vsi ne moremo imeti six-packov, nekateri se morajo zadovoljiti s \u0161tirimi, drugi pa celo z osmimi paketi. <strong>To pa je odvisno od anatomije mi\u0161ice rectus abdominis<\/strong>, ki jo vodoravno pre\u010dkajo trakovi vezivnega tkiva. Ti pasovi dajejo videz <em>radiator\u010dkov<\/em>, ki so na obeh straneh trebuha nalo\u017eeni drug na drugega. Ko je mi\u0161ica rectus abdominis tonizirana, postane va\u0161 abdomen 4, 6 ali 8-pack. \u010ce so samo 4, ne bodite razo\u010darani. <strong>Arnold Schwarzenegger je imel v svojih najbolj\u0161ih letih enako \u0161tevilo<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, zakaj samo vaje za trebuh niso dovolj za izgubo trebu\u0161ne ma\u0161\u010dobe, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" class=\"ek-link\">Trebu\u0161njaki in po\u010depi: Zakaj vam ne pomagajo pri izgubi trebu\u0161ne ma\u0161\u010dobe<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1124x749.jpg\" alt=\"Kako pridobiti six-pack?\" class=\"wp-image-352983\" width=\"843\" height=\"562\" title=\"Kako pridobiti six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_torej_znebiti_trebusne_mascobe_in_dobiti_six-pack\"><\/span>Kako se torej znebiti trebu\u0161ne ma\u0161\u010dobe in dobiti six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri ve\u010dini od nas so <strong>trebu\u0161ne mi\u0161ice skrite pod plastjo ma\u0161\u010dobe<\/strong>, kar je evolucijsko gledano povsem naravno. \u010ce \u017eelite izoblikovati trebu\u0161ne mi\u0161ice, morate preprosto <strong>shuj\u0161ati<\/strong>. <strong>Tega ni mogo\u010de dose\u010di brez celovitega pristopa, ki zajema<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" class=\"ek-link\"><strong>kalori\u010dni primanjkljaj<\/strong><\/a>. Svoj vzdr\u017eevalni vnos (brez huj\u0161anja ali pridobivanja telesne te\u017ee) boste morali zmanj\u0161ati za 10-20 % ali 500 kcal. Na ta na\u010din boste preprosto za\u010deli postopoma izgubljati te\u017eo. To lahko dose\u017eete z zmanj\u0161anjem vnosa energije s prehrano, pove\u010danjem porabe energije z vadbo in \u0161portom \u010dez dan ali s kombinacijo teh dveh pristopov. <span style=\"color: #ff6600\" class=\"tadv-color\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri iskanju izklesanih trebu\u0161nih mi\u0161ic ne smete pozabiti na celovito <strong>vadbo za mo\u010d<\/strong>. Vklju\u010dite ve\u010d vaj za trebu\u0161ne mi\u0161ice za ciljno krepitev tega podro\u010dja. Navsezadnje so trebu\u0161ne mi\u0161ice enake kot vse druge. <strong>Brez zadostne obremenitve se ne bodo pove\u010dale same od sebe<\/strong> in ne bodo tako vidne. Poleg tega zdravo prehrano in redno vadbo podprite z <strong>dovolj spanja<\/strong> in skrbjo za <strong>du\u0161evno zdravje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanimajo osnovni nasveti in konkretni koraki za izgubo trebu\u0161ne ma\u0161\u010dobe? Potem ne smete zamuditi na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" class=\"ek-link\">Znebite se trebu\u0161ne ma\u0161\u010dobe in se spravite v formo z na\u0161im preprostim vodi\u010dem<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Kako se znebiti trebu\u0161ne ma\u0161\u010dobe?\" class=\"wp-image-352969\" width=\"843\" height=\"563\" title=\"Kako se znebiti trebu\u0161ne ma\u0161\u010dobe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_nasvetov_za_six-pack\"><\/span>10 nasvetov za six-pack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Six-pack je najbolje dose\u010di s preprostimi spremembami v prehrani in na\u010drtu vadbe. S spremembo prehrane boste zmanj\u0161ali vnos kalorij in tako la\u017eje dosegli kalori\u010dni primanjkljaj. To bo spodbudilo izgubo telesne te\u017ee in zmanj\u0161alo odstotek telesne ma\u0161\u010dobe. Z vadbo in pravilnim treningom boste zgradili popolno oblikovane trebu\u0161ne mi\u0161ice.<\/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=\"Kako_izoblikovati_trebusne_misice_s_pomocjo_diete\"><\/span>Kako izoblikovati trebu\u0161ne mi\u0161ice s pomo\u010djo diete?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Za\u010dnite po\u010dasi in lahkotno<\/h3>\n\n\n\n<p>Pot do izoblikovanih trebu\u0161nih ni sprint, temve\u010d tek na dolge proge. <strong>Zato morate paziti, da na za\u010detku ne pretiravate<\/strong>. \u010ce se odlo\u010dite za vse ali ni\u010d in za\u010dnete huj\u0161ati tako, da stradate ali drasti\u010dno prepolovite energijski vnos, vam bo verjetno kmalu zmanjkalo mo\u010di. <strong>Hkrati se lahko pojavijo zdravstvene te\u017eave, povezane z nizkim vnosom hrane<\/strong>. Bolje je, da svoja prizadevanja razporedite na celotno trajanje procesa ter spremembe v prehrani in na drugih podro\u010djih \u017eivljenja vklju\u010dite <strong>postopoma<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Za za\u010detek poskrbite za 10-30% kalori\u010dni primanjkljaj. Vi\u0161je vrednosti niso dolgoro\u010dno vzdr\u017ene in lahko predstavljajo tveganje za zdravje.<\/li><li>S <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-kalkulatorji\/\" class=\"ek-link\">spletnim kalkulatorjem<\/a><\/strong> energijskega vnosa izra\u010dunajte vnos kalorij in makrohranil (beljakovine, ogljikovi hidrati, ma\u0161\u010dobe) glede na svoje telesne parametre in dnevni vnos.<\/li><li>Pri pripravi prehranskega na\u010drta za huj\u0161anje ne smete upo\u0161tevati le izra\u010dunanih \u0161tevilk, temve\u010d tudi pravila zdravega prehranjevanja. Pri tem vam lahko na primer pomaga zdrav obrok, pri katerem ocenite velikost porcije beljakovin, ogljikovih hidratov in ma\u0161\u010dob.<\/li><li>Kon\u010dno koli\u010dino nato prilagodite glede na to, koliko kalorij in posameznih makrohranil \u017eelite v obroku.<\/li><li>Tako boste dobili osnovno priporo\u010dilo, ki ga lahko za\u010dnete upo\u0161tevati in preverite, kako se va\u0161e telo odziva na spremembe. Idealno je spremljati telesno te\u017eo in nekaj drugih telesnih parametrov, kot so meritve pasu, trebuha, bokov ali stegen.<\/li><li>Glede na rezultate lahko po enem mesecu ali dalj\u0161em \u010dasovnem obdobju prilagodite vrednosti.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite podrobneje spremljati svoj energijski vnos in vnos makrohranil, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\" class=\"ek-link\">Preprost vodi\u010d za \u0161tetje kalorij in doseganje ciljev<\/a><\/strong>.<\/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\">Kako dolgo traja, da izgubite kilogram ma\u0161\u010dobe?&nbsp;<\/h4>\n\n\n\n<p><strong>Da bi izgubili 1 kg ma\u0161\u010dobe, morate porabiti 7700 kcal<\/strong>. Za za\u010detek glede na spremembo prehrane naj vam dnevno primanjkuje 500 kcal. \u010ceprav se to na prvi pogled zdi ogromna \u0161tevilka, to ni res. <strong>Dejansko boste s tem primanjkljajem lahko \u017ee v 15 dneh pokurili kilogram ma\u0161\u010dobe<\/strong>. Tako se lahko v enem mesecu poslovite od 2 kg ma\u0161\u010dobe, kar je idealen tempo za huj\u0161anje. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1124x749.jpg\" alt=\"Kako izoblikovati trebu\u0161ne mi\u0161ice?\" class=\"wp-image-353117\" width=\"843\" height=\"562\" title=\"Kako izoblikovati trebu\u0161ne mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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. Na\u010drtujte pripravo obrokov<\/h3>\n\n\n\n<p>Kakovostna priprava je polovica uspeha tudi pri spremembi prehrane. Ko na\u010drtujete, kaj boste jedli \u010dez dan, morate kupiti vse, kar potrebujete, in lahko za\u010dnete kuhati. <strong>Ni treba, da imate vse jedi pripravljene \u017ee ve\u010d dni vnaprej<\/strong>. Dovolj je, da pripravite meso, priloge in druge jedi, za katere je potrebno ve\u010d \u010dasa. Med vikendom lahko za to porabite le 1-2 uri. Nato hrano samo porcionirate v posodah na posamezne porcije in dodate sve\u017eo zelenjavo, sadje ali kar koli drugega. Ko zmanjka vseh porcij, si preprosto vzemite \u010das in en dan v tednu pripravite ve\u010d hrane ter postopek ponovite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S pripravo obrokov se lahko izognete improvizaciji in lakoti<\/strong>, zaradi katere bi zlahka podlegli sladkarijam ali mamljivi hitri hrani. Dobro je imeti pri roki tudi zdrave prigrizke v obliki sve\u017eega sadja, <a href=\"https:\/\/gymbeam.si\/nutty-mix-z-jagodami-gymbeam.html\" class=\"ek-link\">me\u0161anice ore\u0161\u010dkov in suhega sadja<\/a> ali <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" class=\"ek-link\">proteinskih plo\u0161\u010dic<\/a>. Ta hrana vam lahko pomaga preganjati lakoto in \u017eeljo po sladkem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To vam lahko prepre\u010di, da bi pojedli celo \u010dokoladno plo\u0161\u010dico ali vre\u010dko \u010dipsa, kar bi lahko pomenilo prekora\u010ditev dnevnega vnosa kalorij in slovo od kalori\u010dnega primanjkljaja. Toda tudi pri zdravih prigrizkih morate paziti na koli\u010dino in \u0161teti kalorije.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kako pripraviti \u0161e u\u010dinkovitej\u0161i obrok, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\" class=\"ek-link\">Vzor\u010dni na\u010drt priprave obroka za 2000 kcal<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg\" alt=\"Six-pack in dieta\" class=\"wp-image-352997\" width=\"843\" height=\"545\" title=\"Six-pack in dieta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1536x992.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-2048x1322.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dodajte v prehrano beljakovine in vlaknine&nbsp;<\/h3>\n\n\n\n<p>Pri kalori\u010dnem deficitu je naravno, da ste pogosteje la\u010dni, zato i\u0161\u010dete na\u010dine, kako jesti nasitne obroke in pri tem ne prekora\u010diti vnosa kalorij. <strong>Na sre\u010do obstajajo \u017eivila, ki so zelo nasitna<\/strong>. To so \u017eivila z visoko vsebnostjo beljakovin, kot so meso, <a href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" class=\"ek-link\">mle\u010dni izdelki<\/a>, <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" class=\"ek-link\">jajca<\/a>, <a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" class=\"ek-link\">sirotka<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" class=\"ek-link\">veganske beljakovine<\/a>. Zato je pomembno, da so beljakovine v vsakem obroku in da jih kombiniramo z viri ogljikovih hidratov in ma\u0161\u010dob. Pri tej razporeditvi vam bo v pomo\u010d zgoraj omenjeni zdravi kro\u017enik. <strong>Za huj\u0161anje je na splo\u0161no priporo\u010dljivo zau\u017eiti pribli\u017eno 1,2-2 g beljakovin na kilogram telesne te\u017ee, odvisno od telesne dejavnosti<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg beljakovin lahko k ve\u010dji sitosti pripomorejo tudi vlaknine. Vlaknine so naravno prisotne v sve\u017eem in suhem sadju, zelenjavi, stro\u010dnicah, <a href=\"https:\/\/gymbeam.si\/mesanica-naravnih-oresckov-gymbeam.html\" class=\"ek-link\">ore\u0161\u010dkih<\/a>, <a href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" class=\"ek-link\">ovsu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" class=\"ek-link\">kvinoji<\/a> in drugih \u017eitih ali stro\u010dnicah ali v polnozrnatem kruhu. Njeni viri so tudi <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" class=\"ek-link\">psilium<\/a>, jabol\u010dna vlaknina ali kompleksni dodatek v obliki pra\u0161ka, ki ga lahko dodate jogurtu ali pija\u010di. Vlaknine namre\u010d ve\u017eejo vodo, ko ta prehaja skozi prebavni trakt, in tako omogo\u010dajo po\u010dasnej\u0161e prehajanje skozi \u017eelodec, <strong>zaradi \u010desar ste dlje \u010dasa siti<\/strong>. Priporo\u010den dnevni vnos <strong>prehranskih vlaknin je 25-30 g<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o koristih psilija in drugih vrst vlaknin si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" class=\"ek-link\">Psillium &#8211; koristna vlaknina ne le za pravilno prebavo<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg\" alt=\"Prehranski na\u010drt za six-packe\" class=\"wp-image-353025\" width=\"843\" height=\"563\" title=\"Prehranski na\u010drt za six-packe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bele\u017eite kalorije in pametno uporabljajte nizkokalori\u010dna \u017eivila<\/h3>\n\n\n\n<p>Drug na\u010din za bolj zdravo prehrano je uporaba nizkokalori\u010dnih \u017eivil ter razli\u010dnih nadomestnih \u017eivil z manj sladkorja in ma\u0161\u010dob. Zelenjava, na primer, ni primerna le za solate, temve\u010d tudi kot <strong>nizkokalori\u010dni nadomestek za klasi\u010dne ogljikohidratne priloge<\/strong>. S tem boste zmanj\u0161ali energijsko vrednost celotnega obroka, pove\u010dali njegov volumen in pove\u010dali koli\u010dino vlaknin. Tako vas bo obrok dlje \u010dasa nasitil.<\/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\">Kako zmanj\u0161ati energijsko vrednost \u017eivil z nizkokalori\u010dnimi nadomestki?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Namesto klasi\u010dnih \u0161pagetov lahko uporabite <strong>naribane bu\u010dke<\/strong> ali zelenjavne \u0161pagete.<\/li><li>Drobno naribana cveta\u010da je dober nadomestek za ri\u017e ali kuskus.<\/li><li><strong>Gobe portobello<\/strong> so idealna nizkokalori\u010dna alternativa klasi\u010dnemu kruhu za burgerje.<\/li><li>Za bolj hranljivo ka\u0161o so primerne tudi <strong>naribane bu\u010dke<\/strong>.<\/li><li>Na rezine <strong>narezan jaj\u010devec<\/strong> lahko uporabite kot osnovo za mini pice.<\/li><li>Za pripravo zelenjavnega krompir\u010dka lahko namesto krompirja uporabite <strong>zeleno, rde\u010do peso ali korenje.<\/strong><\/li><li><a href=\"https:\/\/gymbeam.si\/bio-zero-spaghetti-gymbeam.html\" class=\"ek-link\"><strong>Testenine<\/strong><\/a> in <strong>ri\u017e<\/strong> lahko nadomestite z nadomestki iz konjak moke, ki imajo le <strong>7 kcal na 100 g<\/strong>. Tako boste prihranili ve\u010d sto kalorij.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalorije lahko prihranite tudi pri aromah in oljih, ki jih uporabljate pri kuhanju ali peki. <strong>S preprostimi nasveti zmanj\u0161ajte koli\u010dino ma\u0161\u010dob, sladkorja in kalorij v hrani.<\/strong><\/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\">Kako prihraniti kalorije pri kuhanju in peki?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Navadni sladkor lahko nadomestite s sladili<\/strong>, ki so popolnoma brez kalorij ali vsebujejo precej manj kalorij.<\/li><li>Dober primer je brezkalori\u010dni <a href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" class=\"ek-link\"><strong>eritritol<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" class=\"ek-link\"><strong>ksilitol<\/strong><\/a>, ki imata pribli\u017eno <strong>40 % manj kalorij kot obi\u010dajni sladkor<\/strong>. Dobra alternativa so tudi sirup iz cikorije, aromatizirana sladila v prahu ali kapljice z okusom.<\/li><li><strong><a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-coconut-cooking-spray-201-g-gymbeam.html\" class=\"ek-link\">Olje v spreju<\/a><\/strong> je primerno za namastitev peka\u010da ali za peko zelenjave ali mesa. Tako la\u017eje spremljate, koliko olja porabite.<\/li><li>Visokokalori\u010dne omake lahko nadomestite s <a href=\"https:\/\/gymbeam.si\/ketchup-s-stevio-470-ml-gymbeam.html\" class=\"ek-link\">ke\u010dapom<\/a>, sladkanim s stevio, ali <a href=\"https:\/\/gymbeam.si\/brezkaloricna-omaka-caesar-dressing-320ml-gymbeam.html\" class=\"ek-link\">solatnim prelivom<\/a>, ki vsebuje le 0,9 kcal na porcijo. Tako bo vsaka solata okusna jed brez dodatnih kalorij.<\/li><li>Za aromatiziranje sladkih dobrot lahko uporabite <a href=\"https:\/\/gymbeam.si\/sirup-brez-kalorij-chocolate-syrup-320-ml-gymbeam.html\" class=\"ek-link\">sirup ZERO<\/a> z okusom \u010dokolade ali slane karamele, ki ima 0 kcal na odmerek.<\/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 zanimajo druga \u017eivila, s katerimi lahko prihranite kalorije, jih boste na\u0161li v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/najboljse-alternative-prilogam-sladkorju-in-omakam-ki-olajsajo-hujsanje\/\" class=\"ek-link\"><strong>Najbolj\u0161e alternative prilogam, sladkorju in omakam, s katerimi boste la\u017eje shuj\u0161ali<\/strong><\/a>.<\/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=\"36304,95077,101299\" ><\/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<h3 class=\"wp-block-heading\">5. Naredite nakupovalni seznam in v trgovino ne hodite la\u010dni<\/h3>\n\n\n\n<p>\u010ce se ne morete upreti pi\u0161kotom, sladoledu ali majonezni solati, je varneje, da teh \u017eivil kupujete \u010dim manj, najbolje pa, da jih sploh ne kupujete. Polna so sladkorja, ma\u0161\u010dob in kalorij, ki vam ne bodo olaj\u0161ali poti do six-packov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prej nasprotno. Ena skodelica (460 ml) kremnega sladoleda na primer vsebuje pribli\u017eno 1200 kcal, kar je ve\u010d kot dvakrat ve\u010d od kalori\u010dne vrednosti obi\u010dajnega kosila. V tem pogledu se je varneje dr\u017eati pravila, da <strong>\u010desar nima\u0161 doma, ne je\u0161<\/strong>, in tako ustvariti ugodnej\u0161e okolje za doseganje svojih ciljev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce greste v trgovino, je bolje, da imate pri roki nakupovalni seznam in se ga dr\u017eite. Prav tako bo varneje, \u010de se boste v supermarket odpravili po hrani. Tako ne boste imeli mo\u010dne \u017eelje po nakupu sladkarij in drugih prigrizkov, ki se morda zdijo najbolj\u0161i na\u010din za preganjanje \u017eelje v \u0161ibkem trenutku. <strong>Na ta na\u010din boste domov prinesli le hrano, ki jo resni\u010dno potrebujete za pripravo na\u010drtovanih obrokov<\/strong>. Vendar to ne pomeni, da so sladkarije za vedno prepovedane. Klju\u010dno je, da se dr\u017eite dolgoro\u010dnega na\u010drta in ne dovolite, da vas majhen ovinek popolnoma iztiri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d prakti\u010dnih nasvetov o nakupovanju \u017eivil, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/\" class=\"ek-link\">7 nasvetov za pravilno izbiro in nakupovanje \u017eivil<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1124x749.jpg\" alt=\"Kako kupiti zdravo hrano?\" class=\"wp-image-353132\" width=\"843\" height=\"562\" title=\"Kako kupiti zdravo hrano?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"Kako_z_vadbo_izoblikovati_trebusne_misice\"><\/span>Kako z vadbo izoblikovati trebu\u0161ne mi\u0161ice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vzpostavite jasen na\u010drt vadbe<\/h3>\n\n\n\n<p>Dobro izdelan na\u010drt vadbe je \u0161e en del\u010dek sestavljanke za doseganje izklesanih trebu\u0161nih mi\u0161ic. Njegovi temelji temeljijo na <strong>celovitem treningu za mo\u010d<\/strong>. Ta je pomemben za razvoj mi\u0161ic celotnega telesa in njegovo splo\u0161no krepitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri ve\u010dini vaj za mo\u010d aktiviramo tudi <strong>jedro telesa<\/strong>, katerega glavni del so trebu\u0161ne mi\u0161ice. To lahko opazite predvsem med po\u010depi ali mrtvimi dvigi, ko s pomo\u010djo jedra ohranjate stabilen hrbet in napeto trebu\u0161no votlino, kar je pomembno za pravilno tehniko vaje. Prednost vadbe za mo\u010d je tudi v tem, da <strong>ustrezno pospe\u0161uje presnovo<\/strong>. Po njegovem koncu lahko <strong>do 48 ur nekako &#8220;brezpla\u010dno&#8221; porabite ve\u010d kalorij<\/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<h4 class=\"wp-block-heading\">Kako na\u010drtovati vadbo?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>V enem tednu lahko na\u010drtujete 2-3 vadbe za celotno telo, vklju\u010dno s kompleksnimi ali ve\u010dsklepnimi vajami (po\u010depi, mrtvi dvigi, bencj press). Vsaj dva treninga naj vklju\u010dujeta vaje za trebuh.<\/li><li>Vadbo lahko razdelite na <strong>spodnji<\/strong> (zadnjica, noge) in <strong>zgornji<\/strong> (ramena, roke, hrbet, trebuh) del telesa. Vsakega od njih je treba v idealnem primeru izvajati dvakrat na teden. Na ta na\u010din pridete do \u0161tirih treningov.<\/li><li>\u010ce se \u017eelite osredoto\u010diti na trebu\u0161ne mi\u0161ice, lahko dodate \u0161e <strong>1-2 vadbi za trebu\u0161ne mi\u0161ice<\/strong>, ki jih lahko izvajate doma. Tako boste trebu\u0161ne mi\u0161ice izvajali <strong>3-4-krat<\/strong> na teden.<\/li><li>Vnaprej morate na\u010drtovati, katere vaje boste vklju\u010dili za vsa podro\u010dja, in si zapisati tudi te\u017eo ute\u017ei ter \u0161tevilo ponovitev in serij. Vse to lahko nato prilagodite trenutnim ciljem in omejitvam.&nbsp;<\/li><li>Da bi se izognili stagnaciji, morate ob\u010dasno prilagoditi na\u010drt usposabljanja (na primer enkrat na mesec) in <strong>pove\u010dati obremenitev ali \u0161tevilo ponovitev.<\/strong> <span style=\"color: #ff6600\">[9-10]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1124x749.jpg\" alt=\"Kako na\u010drtovati vadbo za oblikovanje six-packa?\" class=\"wp-image-353053\" width=\"843\" height=\"562\" title=\"Kako na\u010drtovati vadbo za oblikovanje six-packa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dodajte kardio vadbo<\/h3>\n\n\n\n<p>Kardio vadba je \u0161e u\u010dinkovitej\u0161a pri kurjenju kalorij kot vadba za mo\u010d. Zato je v va\u0161em na\u010drtu ne smete izpustiti. Lahko <strong>te\u010dete, kolesarite ali celo ple\u0161ete<\/strong> na poti do na\u0161ega sanjskega six-packa. Od vas je odvisno, katero vrsto aerobne dejavnosti boste izbrali. V svoj na\u010drt vadbe jo lahko nato dodate <strong>2-3-krat na teden ob dnevih po\u010ditka<\/strong>. \u010ce vam \u010das dopu\u0161\u010da, pa ni ni\u010d narobe, \u010de vadbo za mo\u010d in lahkotno kardio vadbo izvajate v enem dnevu.<\/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 kcal povpre\u010dno pokuri 65-kilogramska \u017eenska in 80-kilogramski mo\u0161ki v eni uri kardio vadbe? [11]<\/h4>\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\"><p style=\"text-align: center\">Poraba 65-kilogramske \u017eenske v eni uri<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Poraba 80-kilogramskega mo\u0161kega v eni uri<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hitra hoja po ravnem terenu s povpre\u010dno hitrostjo 5,6 km\/h&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plavanje prostega sloga z rahlo do zmerno intenzivnostjo&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rolanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">455 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/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\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tek s povpre\u010dno hitrostjo 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u010ce vas zanima, koliko kalorij pokurimo z drugimi aerobnimi dejavnostmi in koliko \u010dasa potrebujemo, da se znebimo 1 kg ma\u0161\u010dobe, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\"><strong>Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej<\/strong><\/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\">3. Poskusite s HIIT vadbo<\/h3>\n\n\n\n<p>Intervalni trening visoke intenzivnosti, znan kot <strong>HIIT<\/strong>, je \u0161e en na\u010din za popestritev vadbe trebuha, kardio vadbe ali kro\u017enega treninga. <strong>Pri tem se izmenjujejo kratki intervali visokointenzivne vadbe s prekinitvijo<\/strong>. Najve\u010dja prednost vadbe HIIT je, da jo lahko izvajate trideset minut in pri tem dobro trenirate. <strong>Zaradi visoke intenzivnosti v tako kratkem \u010dasu porabite veliko kalorij<\/strong>. HIIT vadba je idealna za dneve, ko ne morete izvajati tradicionalne kardio vadbe ali imate malo \u010dasa in morate vaditi na primer z lastno te\u017eo. Na koncu vadbe za mo\u010d lahko dodate tudi kratko HIIT vadbo, da pove\u010date porabo kalorij. <span style=\"color: #ff6600\">[12]<\/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\">Kako na\u010drtovati HIIT vadbo?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Najprej izberite vaje, ki jih \u017eelite vklju\u010diti<\/strong>. Lahko jih izberete 5-10. To je odvisno od va\u0161e telesne pripravljenosti in razpolo\u017eljivega \u010dasa.<\/li><li>Najpogosteje je HIIT sestavljen iz kombinacije kardio vaj, kot so voja\u0161ki poskoki ali tek na mestu, z vajami za mo\u010d, kot so po\u010depi izpadnim korakom ali plankanje. <\/li><li>Nato dolo\u010dite \u010das vadbe in po\u010ditka glede na svojo telesno pripravljenost. Vadba obi\u010dajno traja od 15 do 60 sekund, po\u010ditek pa dva- do trikrat toliko. <\/li><li>Ne pozabite, da ve\u010d napora kot vlo\u017eite v vadbo, ve\u010d \u010dasa potrebujete za regeneracijo in obnovitev energije v mi\u0161icah. <\/li><li>Nato na\u010drtujte \u0161tevilo serij (3-5), med katerimi lahko naredite dalj\u0161i odmor (1-2 minuti). <\/li><li>Tak\u0161no vadbo s \u010dasovnimi intervali lahko nastavite tudi s pomo\u010djo mobilnih aplikacij, kot sta <a href=\"https:\/\/www.intervaltimer.com\/\" class=\"ek-link\">Seconds<\/a> ali <a href=\"https:\/\/exercisetimer.net\/\">Exercise Timer<\/a>.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">       <\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg\" alt=\"Kako trenirati trebu\u0161ne mi\u0161ice?\" class=\"wp-image-353067\" width=\"843\" height=\"561\" title=\"Kako trenirati trebu\u0161ne mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-400x266.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1536x1022.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-2048x1362.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Osredoto\u010dite se na trebu\u0161ne mi\u0161ice<\/h3>\n\n\n\n<p>Zdaj imate v svojem na\u010drtu treninga \u017ee dva treninga trebu\u0161nih mi\u0161ic kot del treninga za mo\u010d. Nato lahko dodate \u0161e 1-2 vadbi za trebu\u0161ne mi\u0161ice, ki ju lahko izvajate doma. In \u010de morate sekati drva ali opravljati katero koli drugo zahtevno dejavnost, lahko to \u0161tejete kot dodatno vadbo trebuha, saj tudi z ro\u010dnim delom u\u010dinkovito krepite trebu\u0161ne mi\u0161ice.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite u\u010dvrstiti vse dele trebu\u0161nih mi\u0161ic, vsakemu treningu dodajte razli\u010dne vaje za trebu\u0161ne mi\u0161ice, namenjene posameznim predelom trebu\u0161nih mi\u0161ic. Tako naj treningi vklju\u010dujejo vaje za ravne trebu\u0161ne mi\u0161ice ter po\u0161evne in spodnje trebu\u0161ne mi\u0161ice ter sredino telesa ali jedro. <strong>\u010ceprav je sanjski six-pack sestavljen iz ravnih trebu\u0161nih mi\u0161ic, po\u0161evne mi\u0161ice pomagajo oblikovati vitek pas in skupaj delujejo kot nekak\u0161en naravni korzet<\/strong>. Vaje za spodnji del trebuha so u\u010dinkovite, saj u\u010dvrstijo ta problemati\u010dni predel in okrepijo jedro telesa, kar pripomore k pravilni dr\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi pri trebu\u0161nih mi\u0161icah ne smete pozabiti, da se mi\u0161ice s\u010dasoma prilagodijo na obremenitev. Zato je pomembno, da <strong>postopoma pove\u010dujete \u0161tevilo ponovitev<\/strong> in intenzivnost z uporabo razli\u010dnih fitnes pripomo\u010dkov. Nekatere vaje lahko naredite zahtevnej\u0161e tako, da na <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" class=\"ek-link\">gle\u017enje<\/a> dodate ute\u017e, uporabite podlogo, <a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" class=\"ek-link\">fitnes \u017eogo<\/a> ali vadite z <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-7-kg-gymbeam.html\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a>. Za vadbo trebu\u0161njakov lahko uporabite <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" class=\"ek-link\">suspenzijski sistem<\/a> ali <a href=\"https:\/\/gymbeam.si\/vadbeno-kolo-ab-wheel-gymbeam.html\" class=\"ek-link\">vadbeno kolo<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>I\u0161\u010dete navdih za vadbo trebu\u0161nih mi\u0161ic? Poi\u0161\u010dite ga v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\" class=\"ek-link\"><strong>21 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice z lastno te\u017eo<\/strong><\/a>.<\/li><li>\u010ce \u017eelite za vadbo uporabiti fit \u017eogo, lahko primerne vaje poi\u0161\u010dete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/\" class=\"ek-link\"><strong>10 u\u010dinkovitih vaj za jedro in zadnjico s fit \u017eogo<\/strong><\/a>.<\/li><li>\u010ce vam primanjkuje \u010dasa, preizkusite na\u0161o u\u010dinkovito <a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\" class=\"ek-link\"><strong>6-minutno u\u010dinkovito doma\u010do vadbo za trebu\u0161ne mi\u0161ice<\/strong><\/a>.<\/li><li>Jedro lahko okrepite tudi z na\u0161imi <strong><a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" class=\"ek-link\">12 vajami z lastno te\u017eo<\/a><\/strong>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1124x749.jpeg\" alt=\"Na\u010drt vadbe za trebu\u0161ne mi\u0161ice\" class=\"wp-image-353081\" width=\"843\" height=\"562\" title=\"Na\u010drt vadbe za trebu\u0161ne mi\u0161ice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ne pozabite na regeneracijo<\/h3>\n\n\n\n<p>Tudi trebu\u0161nih mi\u0161ic ne smete trenirati od jutra do ve\u010dera z vizijo hitrih rezultatov. Namesto tega lahko pri\u010dakujete le pretreniranost ali po\u0161kodbe, ki vas za nekaj \u010dasa izlo\u010dijo iz igre. Tako kot pri drugih mi\u0161i\u010dnih skupinah tudi trebu\u0161ne mi\u0161ice potrebujejo dovolj \u010dasa za okrevanje, da lahko rastejo. <strong>Ta zna\u0161a od 24 do 72 ur<\/strong>, odvisno od intenzivnosti vadbe, kar morate upo\u0161tevati tudi pri na\u010drtovanju vadbe. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ob dnevih po\u010ditka se lahko raztegnete ali masirate mi\u0161ice z <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" class=\"ek-link\">masa\u017eno pi\u0161tolo<\/a> ali uporabite <a href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-black-gymbeam.html\" class=\"ek-link\">valj<\/a>. Odli\u010dna mo\u017enost je tudi obisk savne ali <a href=\"https:\/\/gymbeam.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/\" class=\"ek-link\">kaljenje<\/a>. Najpomembnej\u0161i pa je pri tem <a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" class=\"ek-link\"><strong>kakovosten spanec<\/strong><\/a>, ki vam bo pomagal tudi pri huj\u0161anju. Vsako no\u010d naj bi spali vsaj sedem ur.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o razli\u010dnih tehnikah regeneracije si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" class=\"ek-link\">Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji?<\/a><\/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=\"Kaj_sledi\"><\/span>Kaj sledi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pomembno je, da ste dosledni pri vseh zgoraj omenjenih prilagoditvah prehrane in vadbe<\/strong>. Na\u010drta ni treba za vsako ceno 100% upo\u0161tevati 24 ur na dan in 7 dni v tednu, vendar se ga posku\u0161ajte dr\u017eati <strong>dolgoro\u010dno<\/strong>. Tako se lahko izognete nenehnim za\u010detkom, na primer po tem, ko presko\u010dite cel teden treninga in ga pre\u017eivite doma na kav\u010du ob gledanju filmov in televizijskih oddaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne pozabite meriti svojega napredka, saj boste le tako vedeli, ali va\u0161 na\u010drt deluje in ali morate \u0161e kaj spremeniti v prehrani ali vadbi<\/strong>. V zvezi s tem se, preden za\u010dnete kar koli po\u010deti, stehtajte in izmerite obseg pasu in bokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsakih \u0161tirinajst dni lahko opravite kontrolno merjenje, da ohranite motivacijo. Pomembno je, da jo opravite v enakih ali vsaj podobnih pogojih. To pomeni, da merite ob istem \u010dasu dneva, najbolje zjutraj po umivanju in v spodnjem perilu. Pri \u017eenskah se upo\u0161teva tudi teko\u010da faza menstrualnega cikla. To lahko zelo zmoti telesno te\u017eo in telesne mere.&nbsp;<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po zaslugi dana\u0161njega \u010dlanka \u017ee veste, da pridobivanje \u0161estih paketov ni enostavno, vendar \u0161e zdale\u010d ni nemogo\u010de. <strong>To lahko dose\u017eete z zdravo prehrano in celovitim na\u010drtom vadbe, ki ga lahko izdelate sami<\/strong>. Pomembno je, da na za\u010detku ne pretiravate z vizijo hitrih rezultatov in da svojo energijo enakomerno porazdelite po celotni progi. Gre za tek na dolge proge in ne za sprint, zato morate vztrajati dalj\u0161e \u010dasovno obdobje. Nagrada za va\u0161 trud morda ne bodo le izklesani trebu\u0161njaki, temve\u010d tudi splo\u0161na preobrazba postave in bolj\u0161a telesna pripravljenost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je na\u0161 \u010dlanek zdel koristen? \u010ce je odgovor pritrdilen, ga delite s svojimi prijatelji in tako tudi njim predstavite ta preprost vodi\u010d do izklesanih trebu\u0161nih mi\u0161ic.&nbsp;<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Kako pridobiti dobro znani &#8220;six pack&#8221;? V na\u0161em \u010dlanku boste na\u0161li prakti\u010dne nasvete za spremembe v prehrani in na\u010drtu vadbe, ki vam bodo pomagali na poti do izklesanih trebu\u0161nih mi\u0161ic. <\/p>\n","protected":false},"author":129,"featured_media":352965,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6315,7485,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-355314","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-trebusne-misice","10":"tag-trening-sl","11":"tag-vadba-sl","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>Preverjen vodi\u010d za radiator\u010dke: Prehrana in vadba za izklesane trebu\u0161ne mi\u0161ice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako dobiti six pack? Kaj je najpomembnej\u0161e pri izgubi trebu\u0161ne ma\u0161\u010dobe, kako prilagoditi prehrano in na\u010drt vadbe, da boste izoblikovali trebu\u0161ne mi\u0161ice. Dieta za huj\u0161anje.\" \/>\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\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Preverjen vodi\u010d za radiator\u010dke: Prehrana in vadba za izklesane trebu\u0161ne mi\u0161ice - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako dobiti six pack? Kaj je najpomembnej\u0161e pri izgubi trebu\u0161ne ma\u0161\u010dobe, kako prilagoditi prehrano in na\u010drt vadbe, da boste izoblikovali trebu\u0161ne mi\u0161ice. 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