{"id":356371,"date":"2022-05-18T13:45:37","date_gmt":"2022-05-18T11:45:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=356371"},"modified":"2024-05-22T16:41:13","modified_gmt":"2024-05-22T14:41:13","slug":"dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/","title":{"rendered":"Di\u00e9ta, kardi\u00f3 \u00e9s er\u0151s\u00edt\u0151 edz\u00e9s. Mi a legjobb a fogy\u00e1shoz?"},"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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#Mi_a_legfontosabb_fogyaskor\" title=\"Mi a legfontosabb fogy\u00e1skor?\">Mi a legfontosabb fogy\u00e1skor?<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#1_Melyek_a_dietaval_valo_fogyas_elonyei_es_hatranyai\" title=\"1. Melyek a di\u00e9t\u00e1val val\u00f3 fogy\u00e1s el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai?\">1. Melyek a di\u00e9t\u00e1val val\u00f3 fogy\u00e1s el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai?<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#A_fogyokura_elonyei\" title=\"A fogy\u00f3k\u00fara el\u0151nyei\">A fogy\u00f3k\u00fara el\u0151nyei<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#A_fogyokura_hatranyai\" title=\"A fogy\u00f3k\u00fara h\u00e1tr\u00e1nyai\">A fogy\u00f3k\u00fara h\u00e1tr\u00e1nyai<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#2_Milyen_elonyei_es_hatranyai_vannak_a_kardioval_torteno_fogyasnak\" title=\"2. Milyen el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai vannak a kardi\u00f3val t\u00f6rt\u00e9n\u0151 fogy\u00e1snak?\">2. Milyen el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai vannak a kardi\u00f3val t\u00f6rt\u00e9n\u0151 fogy\u00e1snak?<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#A_kardio_elonyei_fogyasnal\" title=\"A kardi\u00f3 el\u0151nyei fogy\u00e1sn\u00e1l\">A kardi\u00f3 el\u0151nyei fogy\u00e1sn\u00e1l<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#A_kardio_hatranyai_a_fogyas_soran\" title=\"A kardi\u00f3 h\u00e1tr\u00e1nyai a fogy\u00e1s sor\u00e1n\">A kardi\u00f3 h\u00e1tr\u00e1nyai a fogy\u00e1s sor\u00e1n<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#3_Milyen_elonyei_es_hatranyai_vannak_az_erosito_edzessel_torteno_fogyasnak\" title=\"3. Milyen el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai vannak az er\u0151s\u00edt\u0151 edz\u00e9ssel t\u00f6rt\u00e9n\u0151 fogy\u00e1snak?\">3. Milyen el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai vannak az er\u0151s\u00edt\u0151 edz\u00e9ssel t\u00f6rt\u00e9n\u0151 fogy\u00e1snak?<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#Az_erosito_edzes_elonyei_a_fogyasnal\" title=\"Az er\u0151s\u00edt\u0151 edz\u00e9s el\u0151nyei a fogy\u00e1sn\u00e1l\">Az er\u0151s\u00edt\u0151 edz\u00e9s el\u0151nyei a fogy\u00e1sn\u00e1l<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#Az_erosito_edzes_hatranyai_a_fogyasnal\" title=\"Az er\u0151s\u00edt\u0151 edz\u00e9s h\u00e1tr\u00e1nyai a fogy\u00e1sn\u00e1l\">Az er\u0151s\u00edt\u0151 edz\u00e9s h\u00e1tr\u00e1nyai a fogy\u00e1sn\u00e1l<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#A_legjobb_eredmenyt_a_fogyas_soran_ugy_erheted_el_ha_egyszerre_figyelsz_az_etrendedre_mikozben_kardio-_es_erosito_edzeseket_is_vegzel\" title=\"A legjobb eredm\u00e9nyt a fogy\u00e1s sor\u00e1n \u00fagy \u00e9rheted el, ha egyszerre figyelsz az \u00e9trendedre, mik\u00f6zben kardi\u00f3- \u00e9s er\u0151s\u00edt\u0151 edz\u00e9seket is v\u00e9gzel\">A legjobb eredm\u00e9nyt a fogy\u00e1s sor\u00e1n \u00fagy \u00e9rheted el, ha egyszerre figyelsz az \u00e9trendedre, mik\u00f6zben kardi\u00f3- \u00e9s er\u0151s\u00edt\u0151 edz\u00e9seket is v\u00e9gzel<\/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.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1n \u00e9szrevetted, hogy az emberek k\u00fcl\u00f6nb\u00f6z\u0151 m\u00f3dszerekre hagyatkoznak a fogy\u00e1s sor\u00e1n.&nbsp;Vannak, akik szigor\u00fa di\u00e9t\u00e1ba kezdenek, m\u00e1sok \u00f3r\u00e1kat t\u00f6ltenek a fut\u00f3padon futva, valakik pedig edzeni kezdenek.&nbsp;<strong>A k\u00e9rd\u00e9s azonban az,hogy mi a legjobb a fogy\u00e1shoz \u00e9s a zs\u00edr\u00e9get\u00e9shez?<\/strong><\/p>\n\n\n\n<p>Sokan, akik az \u00e9letst\u00edlusuk csak egy aspektus\u00e1ra \u00f6sszpontos\u00edtanak, gyakran csal\u00f3d\u00e1st tapasztalnak, kev\u00e9s vagy semmilyen eredm\u00e9nnyel. Ha egy szigor\u00fa di\u00e9t\u00e1ba v\u00e1gnak bele \u00e9s lefogynak, ut\u00e1na gyakran szembes\u00fclnek a joj\u00f3-effektussal, \u00e9s ugyanazokat a hib\u00e1kat ism\u00e9tlik meg \u00fajra \u00e9s \u00fajra. A mai cikk\u00fcnkben el\u00e1ruljuk, hogy mi az igaz\u00e1n fontos a fogy\u00e1sn\u00e1l \u00e9s milyen megk\u00f6zel\u00edt\u00e9s hozza meg a legjobb \u00e9s k\u00fcl\u00f6n\u00f6sen hossz\u00fa t\u00e1von fenntarthat\u00f3 eredm\u00e9nyeket.  <\/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=\"Mi_a_legfontosabb_fogyaskor\"><\/span>Mi a legfontosabb fogy\u00e1skor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fogy\u00e1s felt\u00e9tele nem az, hogy mennyi kilom\u00e9tert futunk le, h\u00e1ny \u00f3r\u00e1t t\u00f6lt\u00fcnk az edz\u0151teremben vagy az \u00e9tlapr\u00f3l el\u0171z\u00f6tt \u00e9dess\u00e9gek sz\u00e1ma.&nbsp;<strong>Az az igazs\u00e1g, hogy&nbsp;<\/strong><strong>ezek egyike sem fog m\u0171k\u00f6dni a<\/strong><strong>&nbsp;<\/strong><strong>zs\u00edr\u00e9get\u00e9s<\/strong><strong>hez<\/strong><strong>,&nbsp;<\/strong><strong>hacsak nem&nbsp;<\/strong><strong>vagy&nbsp;<\/strong><strong>kal\u00f3riadeficitbe<\/strong><strong>n<\/strong><strong>.&nbsp;<\/strong>Pontosan mi is az a kal\u00f3riadeficit?&nbsp;Ez egy olyan \u00e1llapot, amelyben nagyobb az energiafelhaszn\u00e1l\u00e1sod (alapanyagcser\u00e9re, em\u00e9szt\u00e9shez, edz\u00e9shez, sportol\u00e1shoz felhaszn\u00e1lt energia), mint a bevitt energia (\u00e9tel, ital) mennyis\u00e9ge.&nbsp;[1-3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00e9ld\u00e1ul ha azt tapasztalod, hogy a s\u00falyfenntart\u00f3 beviteled (nem fog fogyni vagy h\u00edzni) \u00e1tlagosan 3000 kcal, \u00e9s a beviteled 2500 kcal-ra cs\u00f6kkented, akkor 500 kcal kal\u00f3riadeficitbe fogsz ker\u00fclni \u00e9s fokozatosan fogyni kezdesz.&nbsp;<strong>A jelenlegi&nbsp;<\/strong><strong>beviteled<\/strong><strong>k\u00f6r\u00fclbel\u00fcl 15-20%-\u00e1t kitev\u0151 kal\u00f3riadeficit&nbsp;<\/strong>hossz\u00fa t\u00e1von fenntarthat\u00f3nak tekinthet\u0151&nbsp;, amelyet ebben az esetben j\u00e1t\u00e9kszerrel teljes\u00edteni tudsz.&nbsp;K\u00f6r\u00fclbel\u00fcl&nbsp;<strong>30%-os<\/strong>&nbsp;kal\u00f3riadeficit tekinthet\u0151 ilyen&nbsp;<strong>k\u00fcsz\u00f6b\u00e9rt\u00e9knek.&nbsp;<\/strong>[1-3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az energiabevitel fel\u00e9re cs\u00f6kkent\u00e9se 3000 kcal-r\u00f3l 1500 kcal-ra a gyors eredm\u00e9nyek rem\u00e9ny\u00e9ben nem t\u00fal j\u00f3 \u00f6tlet.&nbsp;\u00c9s semmik\u00e9pp sem j\u00f3 \u00f6tlet k\u00fcl\u00f6nf\u00e9le drasztikus di\u00e9t\u00e1kra gondolni, ahol maximum 1000 kcal a bevitel.&nbsp;<strong>Az ekkora kal\u00f3riadeficit sz\u00e1mos kock\u00e1zatot is jelent.<\/strong>Ilyen p\u00e9ld\u00e1ul a f\u00e1radts\u00e1g, a kimer\u00fclts\u00e9g, az izomt\u00f6meg cs\u00f6kken\u00e9se vagy a test megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez sz\u00fcks\u00e9ges t\u00e1panyagok hi\u00e1nya.&nbsp;[1-3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha hosszan tart\u00f3 er\u0151s kal\u00f3riadeficitben vagy, m\u00e1s probl\u00e9m\u00e1kkal is tal\u00e1lkozhatsz, amelyek a&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-gyozzuk-le-a-menstruacio-elmaradasat-es-a-noi-atletatriasz-egyeb-tuneteit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u0151i atl\u00e9tatri\u00e1szhoz&nbsp;<\/a>tartoznak \u00e9s n\u00e9h\u00e1ny kiv\u00e9telt\u0151l eltekintve a f\u00e9rfiakat is \u00e9rintik.&nbsp;[1\u20133]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni arr\u00f3l, hogy mi is az a kal\u00f3riadeficit \u00e9s hogyan kezelheted azt, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kal\u00f3riadeficit: Hogyan fogyj le, hogy az \u00e9letkedved ne fogyjon el?<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-1124x750.jpg\" alt=\"Mi a legfontosabb fogy\u00e1skor?\" class=\"wp-image-338483\" style=\"width:843px;height:563px\" title=\"Mi a legfontosabb fogy\u00e1skor?\" 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_Melyek_a_dietaval_valo_fogyas_elonyei_es_hatranyai\"><\/span>1. Melyek a di\u00e9t\u00e1val val\u00f3 fogy\u00e1s el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9trend fontos szerepet j\u00e1tszik a fogy\u00e1sban.&nbsp;Az \u00e9trendnek k\u00f6sz\u00f6nhet\u0151en befoly\u00e1solhatod, hogy mennyi kal\u00f3ri\u00e1t viszel be naponta a szervezetedbe.&nbsp;Nagyon k\u00f6nnyen m\u0171k\u00f6dik.&nbsp;<strong>Ha cs\u00f6kkent<\/strong><strong>ed&nbsp;<\/strong><strong>az energiabevitelt,<\/strong><strong>akkor<\/strong>&nbsp;edz\u00e9s n\u00e9lk\u00fcl is&nbsp;<strong>kal\u00f3riadeficitbe ker\u00fclsz<\/strong>.&nbsp;Ha azonban \u00fagy d\u00f6ntesz, hogy a csak az \u00e9trendeden kereszt\u00fcl fogsz fogyni, akkor k\u00e9sz\u00fclj fel arra, hogy sokkal kevesebbet kell majd enned, mintha valamilyen sporttev\u00e9kenys\u00e9get is hozz\u00e1adn\u00e1l.&nbsp;[4]<\/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=\"A_fogyokura_elonyei\"><\/span>A fogy\u00f3k\u00fara el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha k\u00f6r\u00fclbel\u00fcl 15-20%-kal kevesebb kal\u00f3ri\u00e1t fogsz enni \u00e9s biztos\u00edtod, hogy elegend\u0151 t\u00e1panyaghoz jusson a szervezeted, elkezdesz fogyni. Ez nem egy bonyolult tudom\u00e1ny.  <\/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. A legegyszer\u0171bb m\u00f3dja annak, hogy kal\u00f3riadeficitbe ker\u00fclj<\/h3>\n\n\n\n<p>Mi a k\u00f6nnyebb: elmenni kocogni egy \u00f3r\u00e1ra vagy felezni a k\u00f6retek m\u00e9ret\u00e9t \u00e9s a hi\u00e1nyz\u00f3 r\u00e9szt z\u00f6lds\u00e9gekkel kieg\u00e9sz\u00edteni? Fogadok, hogy ha nem rajongsz a fut\u00e1s\u00e9rt, akkor ink\u00e1bb a kisebb adag k\u00f6reteket r\u00e9szes\u00edted el\u0151nyben. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00f6r\u00fclbel\u00fcl ennyi energi\u00e1t takar\u00edt meg vagy \u00e9get el egy 65 kg-os n\u0151, akinek 500 kcal kal\u00f3riahi\u00e1nya van.&nbsp;<strong>Ez\u00e9rt a legt\u00f6bb ember sz\u00e1m\u00e1ra m\u00e9g mindig a t\u00e1pl\u00e1l\u00e9kbevitel cs\u00f6kkent\u00e9se<\/strong>&nbsp;a legegyszer\u0171bb m\u00f3dja a fogy\u00e1snak.&nbsp;[5-6]<\/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. A nagyobb feh\u00e9rjebevitelnek k\u00f6sz\u00f6nhet\u0151en nem vesz\u00edtesz annyi izmot<\/h3>\n\n\n\n<p><strong>A feh\u00e9rje <\/strong> fontos szerepet j\u00e1tszik a fogy\u00e1sban. Szuperk\u00e9pess\u00e9gei k\u00f6z\u00e9 tartozik <strong>az izmok meg\u00f3v\u00e1sa az energi\u00e1v\u00e1 val\u00f3 el\u00e9get\u00e9s\u00e9t\u0151l,<\/strong> az \u00e9tkez\u00e9s ut\u00e1ni j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9nek fokoz\u00e1sa, r\u00e1ad\u00e1sul m\u00e9g a kontroll\u00e1lhatatlan \u00e9tv\u00e1gyat is k\u00e9pes szab\u00e1lyozni. Ez\u00e9rt fontos, hogy a fogy\u00e1s sor\u00e1n \u00fcgyelj a feh\u00e9rjebevitelre \u00e9s gondoskodj arr\u00f3l, hogy minden \u00e9tkez\u00e9s sor\u00e1n legyen valamilyen feh\u00e9rjeforr\u00e1sod. Megtal\u00e1lhat\u00f3 a h\u00fasban, a <a href=\"https:\/\/gymbeam.hu\/tonhal-sos-leben-gymbeam.html\" class=\"ek-link\">halban<\/a>, a <a href=\"https:\/\/gymbeam.hu\/huvelyesek\" class=\"ek-link\">h\u00fcvelyesekben<\/a>, a tejterm\u00e9kekben \u00e9s az olyan n\u00f6v\u00e9nyi alap\u00fa h\u00fas alternat\u00edv\u00e1kban, mint a <a href=\"https:\/\/gymbeam.hu\/bio-tofu-vanavita.html\" class=\"ek-link\">tofu<\/a>, a <a href=\"https:\/\/gymbeam.hu\/bio-szejtan-vanavita.html\" class=\"ek-link\">szejt\u00e1n <\/a>\u00e9s a<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.hu\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"tempeh (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>. \u00cdgy megel\u0151zheted a nagy izomt\u00f6meg vesztes\u00e9geket. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Mennyi feh\u00e9rj\u00e9t kell enni a fogy\u00f3k\u00far\u00e1z\u00e1s alatt?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fogy\u00e1skor <strong>testt\u00f6meg-kilogrammonk\u00e9nt 1,2-2 g feh\u00e9rje fogyaszt\u00e1sa javasolt,<\/strong>&nbsp;fizikai aktivit\u00e1st\u00f3l f\u00fcgg\u0151en.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogy mely \u00e9telekben tal\u00e1lod a legt\u00f6bb feh\u00e9rj\u00e9t, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 \u00e9tel, amellyel k\u00f6nnyed\u00e9n hozz\u00e1adhatsz feh\u00e9rj\u00e9t az \u00e9trendedhez.<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-1124x749.jpg\" alt=\"A fogy\u00f3k\u00fara el\u0151nyei\" class=\"wp-image-338497\" style=\"width:843px;height:562px\" title=\"A fogy\u00f3k\u00fara el\u0151nyei\" 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=\"A_fogyokura_hatranyai\"><\/span>A fogy\u00f3k\u00fara h\u00e1tr\u00e1nyai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9trend megv\u00e1ltoztat\u00e1s\u00e1val t\u00f6rt\u00e9n\u0151 fogy\u00e1snak megvannak a maga buktat\u00f3i. Sokan nem tudj\u00e1k huzamosabb ideig betartani a m\u00f3dos\u00edtott \u00e9trendet, f\u0151leg mivel \u00e1lland\u00f3an \u00e9hesek maradnak. A di\u00e9t\u00e1nak k\u00f6sz\u00f6nhet\u0151en fogyhatsz, de az alakform\u00e1l\u00e1son nem sokat seg\u00edt.<\/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. Hossz\u00fa ideig nem tarthat\u00f3 fenn egy di\u00e9ta<\/h3>\n\n\n\n<p>Hacsak nem teszel az \u00e9trended mell\u00e9 valamilyen testmozg\u00e1st \u00e9s puszt\u00e1n a kal\u00f3ri\u00e1k cs\u00f6kkent\u00e9s\u00e9vel fogysz le, akkor sz\u00e1m\u00edts r\u00e1, hogy&nbsp;<strong>val\u00f3sz\u00edn\u0171leg nem fogod&nbsp;sok\u00e1ig b\u00edrni ilyen alacsony&nbsp;kal\u00f3riabevitel&nbsp;mellett<\/strong>.&nbsp;Sokan gyakran szigor\u00fa di\u00e9t\u00e1kat v\u00e1lasztanak \u00e9s a gyors fogy\u00e1s rem\u00e9ny\u00e9ben a fel\u00e9re cs\u00f6kkentik a kal\u00f3riabevitel\u00fcket vagy csak n\u00e9h\u00e1ny &#8220;gy\u00fcm\u00f6lcs\u00f6s m\u00e9regtelen\u00edt\u0151 smoothie&#8221;-t isznak meg naponta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban teljesen logikus, hogy nem fogj\u00e1k sok\u00e1ig b\u00edrni. Egy id\u0151 ut\u00e1n k\u00f6nnyen \u00e1tadj\u00e1k magukat a nagy \u00e9hs\u00e9gnek \u00e9s mindent megesznek, ami csak a kez\u00fck \u00fcgy\u00e9be ker\u00fcl.&nbsp;<strong>Ezzel a m\u00f3dszerrel&nbsp;<\/strong><strong>fokozatos fogy\u00e1s helyett gyakran az \u00e9hez\u00e9s \u00e9s a t\u00falev\u00e9s&nbsp;<\/strong><strong>\u00f6rd\u00f6gi k\u00f6r\u00e9be&nbsp;<\/strong><strong>ker\u00fclnek<\/strong><strong>.<\/strong>&nbsp;[8]<\/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. Nagyobb az izom- \u00e9s er\u0151veszt\u00e9s kock\u00e1zata<\/h3>\n\n\n\n<p><strong>A fogy\u00e1s sor\u00e1n a zs\u00edr mellett gyakran izmot is vesz\u00edt\u00fcnk.<\/strong> \u00c9s ezt senki sem akarja, mert min\u00e9l t\u00f6bb izmunk van, ann\u00e1l t\u00f6bb az er\u0151nk, ann\u00e1l vonz\u00f3bb a test\u00fcnk \u00e9s ann\u00e1l <strong>gyorsabb az anyagcser\u00e9nk<\/strong>. Ez\u00e9rt fokozott figyelmet kell ford\u00edtanod az \u00e9trended helyes be\u00e1ll\u00edt\u00e1s\u00e1ra a fogy\u00e1shoz. A magas feh\u00e9rjetartalm\u00fa \u00e9trend seg\u00edthet az izomzat fenntart\u00e1s\u00e1ban, de \u00f6nmag\u00e1ban nem olyan hat\u00e9kony, mintha er\u0151s\u00edt\u0151 edz\u00e9ssel kombin\u00e1ln\u00e1d. <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. Nem seg\u00edt meger\u0151s\u00edteni \u00e9s form\u00e1lni az alakot<\/h3>\n\n\n\n<p>A vonz\u00f3 alakot, amelyre a legt\u00f6bb fogy\u00f3k\u00far\u00e1z\u00f3 ember v\u00e1gyik, f\u0151leg a sportnak \u00e9s a testmozg\u00e1snak k\u00f6sz\u00f6nhet\u0151en kaphatod meg.&nbsp;Ha nagyon szigor\u00fa di\u00e9t\u00e1val kezdesz fogyni, amely p\u00e9ld\u00e1ul csak gy\u00fcm\u00f6lcs\u00f6kb\u0151l \u00e9s z\u00f6lds\u00e9gekb\u0151l \u00e1ll, val\u00f3sz\u00edn\u0171leg nem fogod elker\u00fclni&nbsp;a&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/mi-az-a-jojo-hatas-es-hogyan-kuzdjunk-ellene\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">joj\u00f3-effektust<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mit jelent ez?&nbsp;Azt, hogy b\u00e1r nagyon gyorsan le fogsz fogyni,&nbsp;de csak egy r\u00f6vid id\u0151re, mert&nbsp;b\u00e1r&nbsp;<strong>a szigor\u00fa di\u00e9t\u00e1val rengeteg zs\u00edrt vesz\u00edt\u00fcnk, de izmot is<\/strong>.&nbsp;A di\u00e9ta v\u00e9g\u00e9n, amikor a m\u00e9rlegen el\u00e9red az \u00e1lomsz\u00e1mot, visszat\u00e9rsz a norm\u00e1l \u00fczemm\u00f3dba, ami egyben j\u00f3val nagyobb energiabevitelt is jelent.&nbsp;\u00cdgy fokozatosan \u00fajra elkezdesz h\u00edzni.&nbsp;A rossz h\u00edr az, hogy ekkor m\u00e1r \u00e1ltal\u00e1ban t\u00f6bb zs\u00edrral \u00e9s kevesebb izomzattal rendelkezel, mint kor\u00e1bban.&nbsp;<strong>Ez\u00e9rt a fogy\u00e1s sor\u00e1n r\u00e9szes\u00edtsd&nbsp;el\u0151nyben<\/strong>&nbsp;a j\u00f3l be\u00e1ll\u00edtott \u00e9trendet, megfelel\u0151 testmozg\u00e1ssal kombin\u00e1lva.&nbsp;Ez seg\u00edt meger\u0151s\u00edteni a testedet \u00e9s lefogyni a joj\u00f3-effektus sokkal kisebb kock\u00e1zat\u00e1val.<\/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.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-1124x749.jpg\" alt=\"A fogy\u00f3k\u00far\u00e1z\u00e1s h\u00e1tr\u00e1nyai\" class=\"wp-image-338511\" style=\"width:843px;height:562px\" title=\"A fogy\u00f3k\u00far\u00e1z\u00e1s h\u00e1tr\u00e1nyai\" 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\">Hogyan \u00e1ll\u00edtsd be az \u00e9trended a fogy\u00e1s \u00e9rdek\u00e9ben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div><span lang=\"HU\">Sz\u00e1mold ki a kal\u00f3riabeviteledet a&nbsp;<\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkul\u00e1torunkat.<\/a><\/div><\/li>\n\n\n\n<li>A javasolt kal\u00f3riabevitel \u00e9s a makrot\u00e1panyagok alapj\u00e1n tervezd meg az \u00e9trendedet n\u00e9h\u00e1ny nappal el\u0151re.&nbsp;Mer\u00edts ihletet p\u00e9ld\u00e1ul a k\u00f6vetkez\u0151 cikk\u00fcnkben szerepl\u0151 receptekb\u0151l: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/2000-kalorias-meal-prep-minta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Minta\u00e9trend \u00e9s dobozol\u00f3s di\u00e9ta 2000 kcal-val.<\/strong><\/a><\/li>\n\n\n\n<li>Gondolj a v\u00e1ltozatoss\u00e1gra \u00e9s ne feledkezz meg a sok gy\u00fcm\u00f6lcsr\u0151l \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gr\u0151l<\/a>.  <\/li>\n\n\n\n<li>Miut\u00e1n n\u00e9h\u00e1ny h\u00e9tig betartottad, m\u00e9rd meg, hogy mennyit haladt\u00e1l el\u0151re (tests\u00faly, m\u00e9retek, \u00f6sszehasonl\u00edt\u00f3 f\u00e9nyk\u00e9pek) \u00e9s az eredm\u00e9nyek alapj\u00e1n m\u00f3dos\u00edtsd az \u00e9trendedet. <\/li>\n\n\n\n<li>Az optim\u00e1lis fogy\u00e1s m\u00e9rt\u00e9ke jellemz\u0151en heti 0,5-1 kg.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni a di\u00e9t\u00e1n kereszt\u00fcli fogy\u00e1sr\u00f3l, akkor olvasd el az&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/egyszeru-utmutato-hogyan-szamold-a-kaloriakat-es-erd-el-a-celjaid\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Egyszer\u0171 \u00fatmutat\u00f3 a kal\u00f3ri\u00e1k sz\u00e1ml\u00e1l\u00e1s\u00e1hoz \u00e9s a c\u00e9lok el\u00e9r\u00e9s\u00e9hez<\/strong><\/a>&nbsp;c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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_Milyen_elonyei_es_hatranyai_vannak_a_kardioval_torteno_fogyasnak\"><\/span>2. Milyen el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai vannak a kardi\u00f3val t\u00f6rt\u00e9n\u0151 fogy\u00e1snak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha valaki megk\u00e9rdezi, hogy a kardi\u00f3 vagy a s\u00falyz\u00f3s edz\u00e9s a jobb-e a fogy\u00e1shoz, mit v\u00e1laszolsz?&nbsp;Fogadok, hogy a leggyakoribb reakci\u00f3k a fut\u00e1s, a ker\u00e9kp\u00e1roz\u00e1s vagy a szobabicikliz\u00e9s, a temp\u00f3s s\u00e9ta vagy b\u00e1rmilyen m\u00e1s aerob tev\u00e9kenys\u00e9g lesz.&nbsp;Nem v\u00e9letlen, hogy&nbsp;<strong>a legt\u00f6bben a sikeres fogy\u00e1shoz k\u00f6tik \u0151ket<\/strong>.&nbsp;Kardi\u00f3 k\u00f6zben jellemz\u0151en t\u00f6bb kal\u00f3ri\u00e1t \u00e9get\u00fcnk el ugyanazon id\u0151egys\u00e9g alatt, mint m\u00e1s sportokn\u00e1l.&nbsp;[5]<\/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\">Milyen eredm\u00e9nyeket hoz a napi 30 perc fut\u00e1s?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Egy 65 kg-os n\u0151 \u00e1tlagosan 270 kcal-t \u00e9gethet el \u00e9s 1 kg zs\u00edrt tud leadni 29 nap alatt. <\/li>\n\n\n\n<li>Egy 80 kg-os f\u00e9rfi \u00e1tlagosan k\u00f6r\u00fclbel\u00fcl 332 kcal-t \u00e9get el \u00e9s 1 kg zs\u00edrt vesz\u00edt 24 nap alatt.<\/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=\"A_kardio_elonyei_fogyasnal\"><\/span>A kardi\u00f3 el\u0151nyei fogy\u00e1sn\u00e1l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gek, mint p\u00e9ld\u00e1ul a fut\u00e1s, a ker\u00e9kp\u00e1roz\u00e1s vagy az \u00fasz\u00e1s, seg\u00edtenek a kal\u00f3ri\u00e1k el\u00e9get\u00e9s\u00e9ben, \u00e9s el\u0151seg\u00edthetik a fogy\u00e1st.<\/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.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_4297-750x1124.jpeg\" alt=\"A kardi\u00f3 \u00e9s a fogy\u00e1s\" class=\"wp-image-338525\" title=\"A kardi\u00f3 \u00e9s a fogy\u00e1s\" 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. Seg\u00edt a kal\u00f3riadeficit el\u00e9r\u00e9s\u00e9ben<\/h3>\n\n\n\n<p>A kardi\u00f3 sor\u00e1n a sz\u00edv er\u0151s pump\u00e1l\u00e1sba kezd, amellyel ell\u00e1tja a dolgoz\u00f3 izmokat a sz\u00fcks\u00e9ges t\u00e1panyagokkal \u00e9s oxig\u00e9nnel.&nbsp;Az izmok ugyanis&nbsp;el\u00e9gg\u00e9 ig\u00e9nybe vannak v\u00e9ve \u00e9s folyamatos energiaell\u00e1t\u00e1sra van sz\u00fcks\u00e9g\u00fck.&nbsp;Ez jelent\u0151s kal\u00f3ria\u00e9get\u00e9st okoz, amely el\u0151seg\u00edti a kal\u00f3riadeficit kialakul\u00e1s\u00e1t.&nbsp;Ennek eredm\u00e9nyek\u00e9nt nem kell sokkal kevesebbet enned a fogy\u00e1s sor\u00e1n.&nbsp;[5, 10]<\/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\">Mennyi energi\u00e1t tud egy \u00e1tlagos f\u00e9rfi \u00e9s egy \u00e1tlagos n\u0151 el\u00e9getni a bicikliz\u00e9ssel?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Egy 65 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl 488 kcal-t \u00e9get el \u00f3r\u00e1nk\u00e9nt \u00e9s 1 kg-t fogy k\u00f6r\u00fclbel\u00fcl 15 \u00f3ra 45 perc alatt. <\/li>\n\n\n\n<li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl 600 kcal-t \u00e9get el \u00f3r\u00e1nk\u00e9nt, \u00e9s 1 kg-t kevesebb mint 13 \u00f3ra alatt fogy le.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, mennyi id\u0151 alatt \u00e9getsz el 1 kg zs\u00edrt k\u00fcl\u00f6nb\u00f6z\u0151 tev\u00e9kenys\u00e9gek sor\u00e1n, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-veszitsunk-el-egy-kilogramm-zsirt-es-ez-valojaban-mennyi-energiat-rejt\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan lehet leadni egy kilogramm zs\u00edrt \u00e9s val\u00f3j\u00e1ban mennyi energia rejt\u0151zik benne?<\/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\">2. Edz\u00e9s ut\u00e1n is \u00e9getsz kal\u00f3ri\u00e1t<\/h3>\n\n\n\n<p>Edz\u00e9s ut\u00e1n a tested egy ideig t\u00f6bb kal\u00f3ri\u00e1t \u00e9get el, l\u00e9nyeg\u00e9ben ingyen, an\u00e9lk\u00fcl, hogy b\u00e1rmit is kellene tenned.&nbsp;Ez a fut\u00e1sra, a temp\u00f3s gyalogl\u00e1sra, a&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/a-kerekparozas-segithet-a-labak-es-a-fenek-feszesiteseben-tovabba-a-fogyasban-mire-jo-meg\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ker\u00e9kp\u00e1roz\u00e1sra<\/a>,az \u00fasz\u00e1sra \u00e9s egy\u00e9b \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gekre is vonatkozik.&nbsp;Ezt a hat\u00e1st az edz\u00e9s ut\u00e1ni megn\u00f6vekedett oxig\u00e9nfogyaszt\u00e1snak vagy EPOC-nak (Excess Postexercise Oxygen Consumption) nevezik, \u00e9s a legmagasabb \u00e9rt\u00e9keit k\u00f6zvetlen\u00fcl az er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n \u00e9ri el.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mi t\u00f6rt\u00e9nik a szervezetben edz\u00e9s ut\u00e1n a fokozott oxig\u00e9nfogyaszt\u00e1s eset\u00e9n?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>energiaforr\u00e1sok, p\u00e9ld\u00e1ul izomglikog\u00e9n form\u00e1j\u00e1ban elrakt\u00e1rozott energia p\u00f3tl\u00e1sa<\/li>\n\n\n\n<li>a pulzussz\u00e1m, a l\u00e9gz\u00e9s, a sz\u00edvm\u0171k\u00f6d\u00e9s \u00e9s a hormonszint megnyugszik<\/li>\n\n\n\n<li>a testh\u0151m\u00e9rs\u00e9klet norm\u00e1l \u00e9rt\u00e9kre t\u00f6rt\u00e9n\u0151 cs\u00f6kkent\u00e9se<\/li>\n\n\n\n<li>izommunka okozta anyagcsere-salakanyagok elt\u00e1vol\u00edt\u00e1sa <\/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>Mindezen esem\u00e9nyek miatt a szervezet extra kal\u00f3ri\u00e1kat<\/strong><strong>haszn\u00e1l fel<\/strong><strong>.<\/strong><strong>&nbsp;<\/strong>Mennyis\u00e9g\u00fcket a testt\u00f6meg, az edz\u00e9s neh\u00e9zs\u00e9ge, az edz\u00e9s id\u0151tartama \u00e9s t\u00edpusa, valamint a sportol\u00f3 edzetts\u00e9ge hat\u00e1rozza meg.&nbsp;Edzettebb sportol\u00f3k eset\u00e9ben ezek az esem\u00e9nyek jellemz\u0151en hat\u00e9konyabbak a szervezetben, \u00edgy kevesebb kal\u00f3ri\u00e1t haszn\u00e1lnak fel hozz\u00e1, mint a kezd\u0151k.&nbsp;[11-13]<\/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. Seg\u00edthet kord\u00e1ban tartani az \u00e9tv\u00e1gyat<\/h3>\n\n\n\n<p>A sporttev\u00e9kenys\u00e9gek m\u00e9g az \u00e9tv\u00e1gyat is cs\u00f6kkenthetik, amit biztosan \u00e9rt\u00e9kelni fogsz, ha fogyni szeretn\u00e9l.&nbsp;Az aerob edz\u00e9s sor\u00e1n \u00e9s n\u00e9h\u00e1ny \u00f3r\u00e1val a befejezte ut\u00e1n a&nbsp;<strong>ghrelin hormon<\/strong><strong>kiv\u00e1laszt\u00e1sa cs\u00f6kken<\/strong>.&nbsp;A ghrelint\u00e9hs\u00e9ghormonnak is szokt\u00e1k nevezni \u00e9s cs\u00f6kken\u00e9se seg\u00edthet megakad\u00e1lyozni, hogy a fut\u00e1s ut\u00e1n kir\u00e1mold \u00e9s elfogyaszd a h\u0171t\u0151szekr\u00e9ny teljes tartalm\u00e1t.&nbsp;Ez a hat\u00e1s azonban nem biztos, hogy mindig mindenkire \u00e9rv\u00e9nyes \u00e9s att\u00f3l is f\u00fcgg, hogy hogyan \u00e9tkezt\u00e9l p\u00e9ld\u00e1ul aznap, k\u00fcl\u00f6n\u00f6sen edz\u00e9s el\u0151tt.&nbsp;Ne felejtsd el, hogy a kem\u00e9ny edz\u00e9s ut\u00e1ni jutalomk\u00e9nt v\u00e1lasztott \u00e9tel is beletartozik a napi kal\u00f3riabevitelbe.&nbsp;[14]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekelnek tov\u00e1bbi tippek, hogy hogyan lehet megszabadulni a soha nem m\u00fal\u00f3 \u00e9hs\u00e9gt\u0151l \u00e9s finoms\u00e1gok ut\u00e1ni v\u00e1gyt\u00f3l, akkor olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:<a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-eluzni-a-folyamatos-etvagyat-es-sovargast\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan lehet megszabadulni az \u00e1lland\u00f3 \u00e9hs\u00e9gt\u0151l \u00e9s s\u00f3v\u00e1rg\u00e1st\u00f3l?<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-1124x750.jpeg\" alt=\"Hogyan seg\u00edt a kardi\u00f3 lefogyni?\" class=\"wp-image-338539\" style=\"width:843px;height:563px\" title=\"Hogyan seg\u00edt a kardi\u00f3 lefogyni?\" 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=\"A_kardio_hatranyai_a_fogyas_soran\"><\/span>A kardi\u00f3 h\u00e1tr\u00e1nyai a fogy\u00e1s sor\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00e1r az aerob tev\u00e9kenys\u00e9gek nagyon hat\u00e9kony eszk\u00f6z\u00f6k a zs\u00edr\u00e9get\u00e9shez \u00e9s a fogy\u00e1shoz, sajnos nem seg\u00edtenek er\u0151sebb\u00e9 tenni a szervezetet.<\/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. T\u00f6bb izomt\u00f6meget vesz\u00edthetsz<\/h3>\n\n\n\n<p>A fut\u00e1s vagy a ker\u00e9kp\u00e1roz\u00e1s&nbsp;<strong>nincs olyan pozit\u00edv hat\u00e1ssal az izomn\u00f6veked\u00e9sre, mint a s\u00falyz\u00f3k emelget\u00e9se<\/strong>.&nbsp;Tanulm\u00e1nyok szerint az \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gekkel t\u00f6bb izmot veszthet\u00fcnk a fogy\u00e1s sor\u00e1n, mintha er\u0151s\u00edt\u0151 edz\u00e9ssel pr\u00f3b\u00e1ln\u00e1nk fogyni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De mi\u00e9rt?&nbsp;A v\u00e1laszt els\u0151sorban az&nbsp;<strong>aerob edz\u00e9s magas energiaintenzit\u00e1s\u00e1ban<\/strong>&nbsp;lehet keresni, amely p\u00e9ld\u00e1ul az izomt\u00f6meg energiaszerz\u00e9s miatt t\u00f6rt\u00e9n\u0151 el\u00e9get\u00e9s\u00e9ben nyilv\u00e1nulhat meg.&nbsp;Ez a hat\u00e1s k\u00fcl\u00f6n\u00f6sen a terhel\u00e9s id\u0151tartam\u00e1val egy\u00fctt n\u0151.&nbsp;\u00cdgy nem kell agg\u00f3dnunk az izmok miatt, ha egy \u00f3r\u00e1t futunk, mintha n\u00e9h\u00e1ny \u00f3ra testmozg\u00e1sr\u00f3l lenne sz\u00f3.&nbsp;<strong>R\u00e1ad\u00e1sul nincs is annyira sz\u00fcks\u00e9g<\/strong><strong>nagy<\/strong><strong>obb<\/strong><strong>&nbsp;izm<\/strong><strong>ok<\/strong><strong>ra<\/strong>&nbsp;fut\u00e1s vagy \u00fasz\u00e1s k\u00f6zben, \u00edgy a szervezetnek nincs oka minden\u00e1ron megv\u00e9deni \u00e9s megtartani \u0151ket.&nbsp;A szervezet tulajdonk\u00e9ppen egy k\u00f6zgazd\u00e1sz.&nbsp;<strong>F<\/strong><strong>elm\u00e9ri, hogy mi a sz\u00e1m\u00e1ra el\u0151ny\u00f6s<\/strong>&nbsp;\u00e9s ehhez igazodik.&nbsp;Ahelyett, hogy az energiaig\u00e9nyes izmokat t\u00e1pl\u00e1ln\u00e1 az \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gek sor\u00e1n, amelyekhez nincs sz\u00fcks\u00e9g nagy izmokra,&nbsp;<strong>megszabadul t\u0151l\u00fck<\/strong>, ak\u00e1rcsak egy t\u0151zsdei keresked\u0151&nbsp;a dr\u00e1ga \u00e9s nem hat\u00e9kony \u00e9rt\u00e9kpap\u00edrokt\u00f3l.&nbsp;[15-16]<\/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. Nem seg\u00edti form\u00e1zni \u00e9s feszes\u00edteni az alakot<\/h3>\n\n\n\n<p>Ha fogyni szeretn\u00e9l \u00e9s egyben vonz\u00f3 \u00edveket is szeretn\u00e9l kapni, akkor val\u00f3sz\u00edn\u0171leg csal\u00f3d\u00e1st fogok okozni. A kardi\u00f3 ezen a t\u00e9ren nem sokat seg\u00edt.&nbsp;B\u00e1r kiv\u00e1l\u00f3an alkalmas a testzs\u00edr el\u00e9get\u00e9s\u00e9re, teh\u00e1t hossz\u00fa t\u00e1von seg\u00edthet megmutatni a zs\u00edr alatt l\u00e9v\u0151 izmokat,&nbsp;sajnos azonban az alakform\u00e1l\u00e1s lehet\u0151s\u00e9gei ezzel v\u00e9get \u00e9rnek.&nbsp;<strong>Kardi\u00f3val nem k\u00e9pz\u0151dik izomt\u00f6meg, ami vonz\u00f3 form\u00e1kat k\u00f6lcs\u00f6n\u00f6z a testnek.<\/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\">Mennyi id\u0151 alatt \u00e9get el egy \u00e1tlagos n\u0151 \u00e9s egy \u00e1tlagos f\u00e9rfi 1 kg zs\u00edrt kardi\u00f3val?<\/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\">Sporttev\u00e9kenys\u00e9g<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>metabolikus ekvivalens<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Egy 65 kg-os n\u0151 teljes\u00edtm\u00e9nye \u00f3r\u00e1nk\u00e9nt<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Mennyi ideig tart egy ilyen n\u0151nek el\u00e9getni 1 kg zs\u00edrt?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Egy 80 kg-os f\u00e9rfi teljes\u00edtm\u00e9nye \u00f3r\u00e1nk\u00e9nt<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"> Mennyi ideig tart egy ilyen f\u00e9rfinak el\u00e9getni 1 kg zs\u00edrt?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Fut\u00e1s 8 km\/h sebess\u00e9ggel<\/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 \u00f3ra \u00e9s 12 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 \u00f3ra \u00e9s 30 perc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ker\u00e9kp\u00e1roz\u00e1s \u00e1tlagos sebess\u00e9ggel<\/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 \u00f3ra \u00e9s 45 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u00f3ra<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00dasz\u00e1s laza temp\u00f3ban<\/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 \u00f3ra \u00e9s 42 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 \u00f3ra<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Milyen_elonyei_es_hatranyai_vannak_az_erosito_edzessel_torteno_fogyasnak\"><\/span>3. Milyen el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai vannak az er\u0151s\u00edt\u0151 edz\u00e9ssel t\u00f6rt\u00e9n\u0151 fogy\u00e1snak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A neh\u00e9z s\u00falyok emelget\u00e9s\u00e9t az edz\u0151teremben vagy a saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatokat val\u00f3sz\u00edn\u0171leg a legt\u00f6bben az alakform\u00e1l\u00e1shoz \u00e9s az izomn\u00f6veked\u00e9shez k\u00f6tik.&nbsp;Az er\u0151s\u00edt\u0151 edz\u00e9snek azonban fontos helye van a fogy\u00e1sban is.&nbsp;<strong>Er\u0151s\u00edti,&nbsp;feszes\u00edti az&nbsp;izmokat \u00e9s n\u00f6veli az&nbsp;izomt\u00f6meget, amellyel&nbsp;azeg\u00e9sz&nbsp;test&nbsp;\u00e1talakul \u00e9s olyan alakhoz vezet, amelyr\u0151l mindenki \u00e1lmodik.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezalatt a zs\u00edr nem v\u00e1ltozik izomm\u00e1, ahogy egyesek gondolj\u00e1k, hanem n\u0151 az akt\u00edv testt\u00f6meg (izmok) mennyis\u00e9ge, m\u00edg a testzs\u00edr elt\u0171nik. Lehet, hogy m\u00e1r tapasztaltad, hogy a tests\u00falyod egy grammot sem cs\u00f6kkent, de hirtelen belef\u00e9rsz a nadr\u00e1godba, ami m\u00e9g nemr\u00e9g kicsi volt r\u00e1d. Val\u00f3sz\u00edn\u0171leg ez volt az a helyzet, amikor siker\u00fclt zs\u00edrb\u00f3l fogynod \u00e9s izmosodnod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Emiatt a fogy\u00e1s sor\u00e1n \u00e9rdemes figyelni a testm\u00e9reteidet (der\u00e9k-, cs\u00edp\u0151-, combb\u0151s\u00e9g) \u00e9s a fejl\u0151d\u00e9sedr\u0151l f\u00e9nyk\u00e9peket k\u00e9sz\u00edteni, amelyeken a tests\u00falyodn\u00e1l sokkal nagyobb v\u00e1ltoz\u00e1sokat l\u00e1thatsz.&nbsp;Hogy mi minden befoly\u00e1solja a tests\u00falyodat \u00e9s hogyan lehet megfelel\u0151en nyomon k\u00f6vetni a fejl\u0151d\u00e9st, megtudhatod a k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/miert-mutat-a-merleg-magasabb-szamot-es-az-miert-nem-zsirt-jelent\/\" class=\"ek-link\">Mi\u00e9rt mutat a m\u00e9rleg magasabb sz\u00e1mot \u00e9s mi\u00e9rt nem zs\u00edrr\u00f3l van sz\u00f3.<\/a><\/strong><\/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.cz\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-1124x749.jpg\" alt=\"Az er\u0151s\u00edt\u0151 edz\u00e9s \u00e9s a fogy\u00e1s\" class=\"wp-image-338553\" style=\"width:843px;height:562px\" title=\"Az er\u0151s\u00edt\u0151 edz\u00e9s \u00e9s a fogy\u00e1s\" 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=\"Az_erosito_edzes_elonyei_a_fogyasnal\"><\/span>Az er\u0151s\u00edt\u0151 edz\u00e9s el\u0151nyei a fogy\u00e1sn\u00e1l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az er\u0151s\u00edt\u0151 edz\u00e9s seg\u00edt form\u00e1lni a tested, meger\u0151s\u00edteni, megn\u00f6velni az izmaidat \u00e9s t\u00f6bb energi\u00e1t \u00e9getsz el ingyen a nap folyam\u00e1n, m\u00e9g akkor is, ha \u00e9ppen nem csin\u00e1lsz semmit. <\/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. Vonz\u00f3bb\u00e1 teszi az alakot   <\/h3>\n\n\n\n<p>Sokan \u00fagy gondolj\u00e1k, hogy az a helyes, ha el\u0151sz\u00f6r zs\u00edrt vesz\u00edtenek, majd ut\u00e1na er\u0151s\u00f6dnek, izmosodnak \u00e9s dolgoznak az alakform\u00e1l\u00e1son. Erre azonban egy\u00e1ltal\u00e1n nincs sz\u00fcks\u00e9g. <strong>Az er\u0151s\u00edt\u0151 edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en fogyhatsz is, mik\u00f6zben a vonz\u00f3 \u00edveken is dolgozol<\/strong>. Seg\u00edt izomt\u00f6meget szerezni, amely n\u00e9lk\u00fcl nem lesz egyszer\u0171en nem lesz kock\u00e1s hasad vagy feszes \u00e9s kerek feneked. Nem kell azonnal nagy s\u00falyokat emelgetned, el\u00e9g, ha saj\u00e1t tests\u00fallyal kezdesz edzeni \u00e9s fokozatosan n\u00f6veled a terhel\u00e9st <a href=\"https:\/\/gymbeam.hu\/gumiszalag-hurok-szett-gymbeam.html\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagok<\/a>, <a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3k <\/a>vagy <a href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-heveder-gymbeam.html\" class=\"ek-link\">TRX <\/a>form\u00e1j\u00e1ban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a fitness c\u00e9ljaid k\u00f6z\u00f6tt szerepel a feszes \u00e9s g\u00f6mb\u00f6ly\u0171 popsi, akkor olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:\n<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan feszes\u00edtsd \u00e9s form\u00e1zd a popsidat \u00e9s a l\u00e1badat?&nbsp;<\/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\">2. Seg\u00edt a kal\u00f3riadeficit el\u00e9r\u00e9s\u00e9ben<\/h3>\n\n\n\n<p>Az er\u0151s\u00edt\u0151edz\u00e9s sor\u00e1n val\u00f3sz\u00edn\u0171leg nem \u00e9getsz el annyi kal\u00f3ri\u00e1t, mintha kardi\u00f3zn\u00e1l, de \u00edgy is seg\u00edt az energiafelhaszn\u00e1l\u00e1s n\u00f6vel\u00e9s\u00e9ben \u00e9s a kal\u00f3riadeficit kialakul\u00e1s\u00e1ban. Az edz\u00e9st k\u00f6vet\u0151 EPOC-nak k\u00f6sz\u00f6nhet\u0151en t\u00f6bb kal\u00f3ria el\u00e9get\u00e9s\u00e9re is sz\u00e1m\u00edthatsz, ingyen. Ez\u00e9rt nem kell puszt\u00e1n a kisebb t\u00e1pl\u00e1l\u00e9kbevitelre hagyatkoznod.&nbsp;<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.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-749x1124.jpeg\" alt=\"Er\u0151s\u00edt\u0151 edz\u00e9s \u00e9s fogy\u00e1s\" class=\"wp-image-338567\" title=\"Er\u0151s\u00edt\u0151 edz\u00e9s \u00e9s fogy\u00e1s\" 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\">Mennyi energi\u00e1t \u00e9gethetsz el egy \u00f3ra intenz\u00edv edz\u00e9s alatt?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Egy 65 kg-os n\u0151 \u00e1tlagosan k\u00f6r\u00fclbel\u00fcl 390 kcal-t \u00e9get el, \u00e9s 1 kg-ot fogy le kevesebb mint 20 \u00f3ra alatt.<\/li>\n\n\n\n<li>Egy 80 kg-os f\u00e9rfi \u00e1tlagosan k\u00f6r\u00fclbel\u00fcl 480 kcal-t \u00e9get el, 1 kg-ot pedig k\u00f6r\u00fclbel\u00fcl 16 \u00f3ra alatt fogy le.<\/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. V\u00e9di az izmokat \u00e9s seg\u00edti a n\u00f6veked\u00e9s\u00fcket<\/h3>\n\n\n\n<p>Nem sz\u00e1m\u00edt, hogy s\u00falyz\u00f3kkal, kettlebellel vagy saj\u00e1t tests\u00fallyal edzesz, ezeknek a tev\u00e9kenys\u00e9geknek k\u00f6z\u00f6s a c\u00e9lja &#8211; az izmok terhel\u00e9se. Az izmok az edz\u00e9s sor\u00e1n elf\u00e1radnak \u00e9s s\u00e9r\u00fclnek, ami az izomrostok kis reped\u00e9seiben nyilv\u00e1nul meg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az izomt\u00f6meg azonban kih\u00edv\u00e1sk\u00e9nt fogadja a terhel\u00e9st \u00e9s mindent megtesz az\u00e9rt, hogy legk\u00f6zelebb er\u0151sebb legyen. Ily m\u00f3don sz\u00e1mos esem\u00e9ny indul be a szervezetben, amelyek c\u00e9lja <strong>a s\u00e9r\u00fclt izomsz\u00f6vet helyre\u00e1ll\u00edt\u00e1sa, valamint a n\u00f6veked\u00e9s\u00e9nek vagy hipertr\u00f3fi\u00e1j\u00e1nak t\u00e1mogat\u00e1sa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ennek k\u00f6sz\u00f6nhet\u0151en fogy\u00e1skor sem kell izmot vesz\u00edtened, az er\u0151s\u00edt\u0151 edz\u00e9sek seg\u00edts\u00e9g\u00e9vel pedig form\u00e1lod az alakod. Itt is fontos megeml\u00edteni az elegend\u0151 feh\u00e9rjebevitelt, amely n\u00e9lk\u00fcl ez nem lehets\u00e9ges. <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>Az izmok k\u00f6r\u00fclbel\u00fcl 5-sz\u00f6r t\u00f6bb energi\u00e1t fogyasztanak, mint a zs\u00edr, ami nagyszer\u0171 fogy\u00f3k\u00far\u00e1s partnerr\u00e9 teszi \u0151ket. \u00cdgy az er\u0151s\u00edt\u0151 edz\u00e9ssel k\u00f6nnyed\u00e9n felgyors\u00edthatod az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/lelassult-vagy-karosodott-az-anyagcsered-5-tipp-az-anyagcsere-felgyorsitasahoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">anyagcser\u00e9det<\/a>. <strong>V\u00e9gt\u00e9re is, minden el\u00e9getett kal\u00f3ria sz\u00e1m\u00edt a fogy\u00e1s sor\u00e1n, <\/strong>mi\u00e9rt ne haszn\u00e1ln\u00e1d ki az er\u0151s\u00edt\u0151 edz\u00e9s hat\u00e1s\u00e1t? <span class=\"tadv-color\" style=\"color: #ff6600\">[18\u201319]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogy hogyan eddz a fogy\u00e1s \u00e9rdek\u00e9ben, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hany-ismetlest-kell-elvegezni-a-fogyashoz-vagy-izomnovekedeshez\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>H\u00e1ny ism\u00e9tl\u00e9st k\u00e9ne v\u00e9gezned, ha fogyni vagy izmosodni szeretn\u00e9l?<\/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\">4. Edz\u00e9s ut\u00e1n m\u00e9g t\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz el, mint kardi\u00f3val  <\/h3>\n\n\n\n<p>Ak\u00e1rcsak a kardi\u00f3n\u00e1l, az er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n is extra kal\u00f3ria\u00e9get\u00e9sre (EPOC) sz\u00e1m\u00edthatsz. Ekkor a szervezet p\u00f3tolja az elfogyasztott energi\u00e1t, \u00e9s m\u00e1s tev\u00e9kenys\u00e9geket is v\u00e9gez, amelyeket fentebb foglaltunk \u00f6ssze. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tanulm\u00e1nyok szerint azonban az er\u0151s\u00edt\u0151 edz\u00e9s ebb\u0151l a szempontb\u00f3l m\u00e9g hat\u00e9konyabb, mint az aerob edz\u00e9s.<\/strong> Ez az\u00e9rt van, mert nagyobb terhel\u00e9st jelent az izomt\u00f6megre, aminek viszont t\u00f6bb id\u0151re \u00e9s energi\u00e1ra van sz\u00fcks\u00e9ge a regener\u00e1ci\u00f3hoz.&nbsp;<span lang=\"HU\">Ennek k\u00f6sz\u00f6nhet\u0151en<\/span><b><span lang=\"HU\"> ak<strong>\u00e1r 72 \u00f3r\u00e1ra is felgyorsulhat az anyagcsere, de leggyakrabban 24-48 \u00f3r\u00e1<\/strong><\/span><strong><span lang=\"HU\">n kereszt\u00fcl gyorsabb<\/span><\/strong><strong><span lang=\"HU\"> az edz\u00e9s ut\u00e1n<\/span><\/strong><\/b><strong>.<\/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. Seg\u00edt kord\u00e1ban tartani az \u00e9tv\u00e1gyadat<\/h3>\n\n\n\n<p>Az er\u0151s\u00edt\u0151 edz\u00e9s seg\u00edt jobban kezelni az \u00e9tv\u00e1gyat. Az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportokhoz hasonl\u00f3an az edz\u00e9s is hat\u00e1ssal b\u00edr a t\u00e1pl\u00e1l\u00e9kbevitelt befoly\u00e1sol\u00f3 hormonszintekre <strong>Ennek k\u00f6sz\u00f6nhet\u0151en ellen tudsz \u00e1llni az \u00e9dess\u00e9geknek \u00e9s egy\u00e9b kal\u00f3riatartalm\u00fa finoms\u00e1goknak<\/strong>, amelyek otthon v\u00e1rnak az edz\u0151teremb\u0151l hazat\u00e9rve. Az is k\u00f6zrej\u00e1tszhat benne, hogy az edz\u00e9s k\u00f6zben v\u00e9gzett kem\u00e9ny munka ut\u00e1n nem akarod t\u00falev\u00e9ssel t\u00f6nkretenni az eredm\u00e9nyeidet. <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.cz\/blog\/wp-content\/uploads\/2022\/01\/TC301345-1124x749.jpg\" alt=\"Fogy\u00e1s er\u0151s\u00edt\u0151 edz\u00e9s mellett\" class=\"wp-image-338581\" style=\"width:843px;height:562px\" title=\"Fogy\u00e1s er\u0151s\u00edt\u0151 edz\u00e9s mellett\" 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=\"Az_erosito_edzes_hatranyai_a_fogyasnal\"><\/span>Az er\u0151s\u00edt\u0151 edz\u00e9s h\u00e1tr\u00e1nyai a fogy\u00e1sn\u00e1l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El\u0151fordulhat, hogy az er\u0151s\u00edt\u0151 edz\u00e9ssel nem \u00e9getsz el annyi kal\u00f3ri\u00e1t, mint a kardi\u00f3val, \u00e9s kezdetben nagyobb kih\u00edv\u00e1st jelenthet valakinek megtanulni a gyakorlatok helyes kivitelez\u00e9s\u00e9t.<\/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. \u00c1tlagosan nem \u00e9getsz el annyi kal\u00f3ri\u00e1t, mint az \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gekkel<\/h3>\n\n\n\n<p>B\u00e1r az el\u00e9getett kal\u00f3ria mennyis\u00e9ge az adott edz\u00e9st\u0151l (intenzit\u00e1s, edz\u00e9st\u00edpus) f\u00fcgg, egy \u00f3ra alatt ak\u00e1r 2-szer t\u00f6bb energi\u00e1t is el\u00e9gethetsz az intenz\u00edv kardi\u00f3val, mint az er\u0151s\u00edt\u0151 edz\u00e9s sor\u00e1n. <strong>Ha csak er\u0151s\u00edt\u0151 edz\u00e9st v\u00e9gzel, nem \u00e9getsz el annyi kal\u00f3ri\u00e1t az edz\u00e9s sor\u00e1n.<\/strong> M\u00e1sr\u00e9szt az EPOC is sz\u00f3ba j\u00f6n, aminek k\u00f6sz\u00f6nhet\u0151en edz\u00e9s ut\u00e1n n\u00e9h\u00e1ny \u00f3r\u00e1ra felgyorsult az anyagcser\u00e9d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hossz\u00fa t\u00e1von nem annyira sz\u00fcks\u00e9ges \u0151r\u00fclt m\u00f3don kal\u00f3ri\u00e1t \u00e9getni. Az er\u0151s\u00edt\u0151 edz\u00e9s seg\u00edt abban, hogy fokozatosan fogyj a zs\u00edrb\u00f3l \u00e9s hossz\u00fa t\u00e1von form\u00e1ld a testedet.<\/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. Technikailag ig\u00e9nyesebb<\/h3>\n\n\n\n<p>Ha kezd\u0151nek sz\u00e1m\u00edtasz az edz\u00e9sben \u00e9s keresed a m\u00f3dj\u00e1t, hogy hogyan fogyhatn\u00e1l le, akkor k\u00f6nnyebb lehet biciklizni vagy futni kezdeni. <strong>Ez a fajta mozg\u00e1s term\u00e9szetesebb a test sz\u00e1m\u00e1ra, mint p\u00e9ld\u00e1ul a felh\u00faz\u00e1s.<\/strong> Er\u0151s\u00edt\u0151 edz\u00e9s eset\u00e9n sz\u00fcks\u00e9ges az alapgyakorlatok ismerete, \u00e9s \u00e1ltal\u00e1noss\u00e1gban t\u00f6bbet kell gondolnod az edz\u00e9sen. Ezt a probl\u00e9m\u00e1t azonban k\u00f6nnyen megoldhatod egy szem\u00e9lyi edz\u0151, egy csoportos \u00f3ra, egy tapasztaltabb bar\u00e1t vagy a <a href=\"https:\/\/www.youtube.com\/c\/GymBeamhu\" class=\"ek-link\">YouTube csatorn\u00e1nk<\/a> seg\u00edts\u00e9g\u00e9vel, amely tele van edz\u0151vide\u00f3kkal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l elkezdeni edz\u0151terembe j\u00e1rni, akkor ne hagyd ki a k\u00f6vetkez\u0151 cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-kezdo-kondisoknak-a-gyors-es-tartos-fejlodeshez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tipp kezd\u0151knek az edz\u0151teremben a gyors \u00e9s hossz\u00fa t\u00e1v\u00fa fenntarthat\u00f3 eredm\u00e9nyek \u00e9rdek\u00e9ben.<\/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\">Mennyi id\u0151 alatt \u00e9get el egy \u00e1tlagos n\u0151 \u00e9s egy \u00e1tlagos f\u00e9rfi 1 kg zs\u00edrt az er\u0151s\u00edt\u0151 edz\u00e9ssel?<\/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\">Sporttev\u00e9kenys\u00e9g<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>metabolikus ekvivalens<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Egy 65 kg-os n\u0151 teljes\u00edtm\u00e9nye \u00f3r\u00e1nk\u00e9nt<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Mennyi ideig tart egy ilyen n\u0151nek el\u00e9getni 1 kg zs\u00edrt?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Egy 80 kg-os f\u00e9rfi teljes\u00edtm\u00e9nye \u00f3r\u00e1nk\u00e9nt<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"> Mennyi ideig tart egy ilyen f\u00e9rfinak el\u00e9getni 1 kg zs\u00edrt?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Er\u0151s\u00edt\u0151 edz\u00e9s s\u00falyz\u00f3kkal, k\u00e9zis\u00falyz\u00f3kkal, nagyobb intenzit\u00e1ssal<\/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 \u00f3ra \u00e9s 42 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 \u00f3ra<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Er\u0151s\u00edt\u0151 edz\u00e9s s\u00falyokkal, k\u00f6zepes intenzit\u00e1ssal<\/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 \u00f3ra \u00e9s 36 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 \u00f3ra \u00e9s 12 perc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Er\u0151s\u00edt\u0151 edz\u00e9s saj\u00e1t tests\u00fallyal (fekv\u0151t\u00e1maszok, kit\u00f6r\u00e9sek, fel\u00fcl\u00e9sek), k\u00f6zepes intenzit\u00e1ssal<\/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 \u00f3ra<\/td><td class=\"has-text-align-center\" data-align=\"center\">304<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 \u00f3ra \u00e9s 18 perc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_legjobb_eredmenyt_a_fogyas_soran_ugy_erheted_el_ha_egyszerre_figyelsz_az_etrendedre_mikozben_kardio-_es_erosito_edzeseket_is_vegzel\"><\/span>A legjobb eredm\u00e9nyt a fogy\u00e1s sor\u00e1n \u00fagy \u00e9rheted el, ha egyszerre figyelsz az \u00e9trendedre, mik\u00f6zben kardi\u00f3- \u00e9s er\u0151s\u00edt\u0151 edz\u00e9seket is v\u00e9gzel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1r tudjuk, hogy a fogy\u00e1s minden m\u00f3dszer\u00e9nek megvannak a maga el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai. Tal\u00e1n m\u00e1r az egyes pontokat olvasva neked is <strong>eszedbe jutott, hogy kombin\u00e1lnod k\u00e9ne \u0151ket \u00e9s a legt\u00f6bbet kihozni bel\u0151l\u00fck<\/strong>. J\u00f3l gondolod. Ha a di\u00e9t\u00e1t, a kardi\u00f3t \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9st j\u00f3l kombin\u00e1lod, akkor mind a 3 ter\u00fclet el\u0151nyeire sz\u00e1m\u00edthatsz.<\/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\">Milyen el\u0151ny\u00f6kkel j\u00e1r a di\u00e9ta, a kardi\u00f3 \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9s a fogy\u00e1sban?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A j\u00f3l be\u00e1ll\u00edtott \u00e9trend seg\u00edt <strong>el\u00e9rni a kal\u00f3riahi\u00e1nyt<\/strong> \u00e9s ell\u00e1tni a szervezetedet a sz\u00fcks\u00e9ges t\u00e1panyagokkal. A feh\u00e9rje, amely az izomt\u00f6meg v\u00e9delm\u00e9hez sz\u00fcks\u00e9ges, kulcsszerepet j\u00e1tszik benne.<\/li>\n\n\n\n<li>A hetente t\u00f6bbsz\u00f6r v\u00e9gzett \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok, mint a fut\u00e1s, ker\u00e9kp\u00e1roz\u00e1s, \u00fasz\u00e1s, temp\u00f3s s\u00e9ta vagy t\u00e1nc, szint\u00e9n <strong>n\u00f6velik az energiafelhaszn\u00e1l\u00e1st<\/strong> amellett, hogy jav\u00edtj\u00e1k az \u00e1ltal\u00e1nos fizikai \u00e1llapotot \u00e9s t\u00e1mogatj\u00e1k az eg\u00e9sz szervezet eg\u00e9szs\u00e9g\u00e9t.<\/li>\n\n\n\n<li>Ha hetente legal\u00e1bb k\u00e9tszer, ide\u00e1lis esetben h\u00e1romszor edzeni m\u00e9sz (saj\u00e1t tests\u00fallyal vagy valamilyen <a href=\"https:\/\/gymbeam.hu\/testsulyok\" class=\"ek-link\">terhel\u00e9ssel<\/a>), meg\u00f3vod az izmaidat az energi\u00e1v\u00e1 val\u00f3 el\u00e9get\u00e9st\u0151l, \u00e9s bizonyos esetekben <strong>el\u00e9rheted a n\u00f6veked\u00e9s\u00fcket is.<\/strong> Ez pedig v\u00e9gezet\u00fcl felgyors\u00edtja az anyagcser\u00e9det a nap folyam\u00e1n.<\/li>\n\n\n\n<li>Az er\u0151s\u00edt\u0151 edz\u00e9s seg\u00edt <strong>meger\u0151s\u00edteni testedet<\/strong> <strong>\u00e9s vonz\u00f3 alakot<\/strong> szerezni. V\u00e9gs\u0151 soron seg\u00edthet n\u00f6velni az \u00f6nbizalmadat is.<\/li>\n\n\n\n<li><strong>Az \u00e1ll\u00f3k\u00e9pess\u00e9gi \u00e9s er\u0151nl\u00e9ti edz\u00e9sek ut\u00e1n felgyorsult anyagcser\u00e9re<\/strong> sz\u00e1m\u00edthatsz, amely t\u00f6bb \u00f3r\u00e1n kereszt\u00fcl is tart, \u00e9s ennek k\u00f6sz\u00f6nhet\u0151en gyakorlatilag ingyen \u00e9getsz el kal\u00f3ri\u00e1t.<\/li>\n\n\n\n<li>A testmozg\u00e1s seg\u00edthet <strong>az \u00e9tv\u00e1gy jobb szab\u00e1lyoz\u00e1s\u00e1ban<\/strong>, ami megk\u00f6nny\u00edti az \u00e9trend betart\u00e1s\u00e1t. R\u00e1ad\u00e1sul egy meger\u0151ltet\u0151 edz\u00e9s ut\u00e1n nem akarod t\u00f6nkretenni az eredm\u00e9nyeket azzal, hogy kir\u00e1molod a h\u0171t\u0151szekr\u00e9nyt.<\/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\">Az \u00e9trend, az er\u0151s\u00edt\u0151 edz\u00e9s \u00e9s a kardi\u00f3 hat\u00e1sa a tests\u00falyra, a testzs\u00edrra \u00e9s az izomt\u00f6megre<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th><strong>Testt\u00f6meg<\/strong><\/th><th><strong>Testzs\u00edr<\/strong><\/th><th><strong>Izomt\u00f6meg<\/strong><\/th><\/tr><\/thead><tbody><tr><td>\u00c9trend<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><\/tr><tr><td>Er\u0151s\u00edt\u0151 edz\u00e9s<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2191\u2192<\/strong><\/td><\/tr><tr><td>Aerob edz\u00e9s<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193\u2192<\/strong><\/td><\/tr><tr><td>\u00c9trend + aerob \u00e9s er\u0151s\u00edt\u0151 edz\u00e9ssel kombin\u00e1lva<\/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>A t\u00e1bl\u00e1zatban olyan vizsg\u00e1latok eredm\u00e9nyeit l\u00e1thatod, amelyek a testmozg\u00e1s \u00e9s az \u00e9trend m\u00f3dos\u00edt\u00e1s\u00e1nak hat\u00e1s\u00e1t hasonl\u00edtott\u00e1k \u00f6ssze a fogy\u00e1sra n\u00e9zve. T\u00f6bbnyire minden kutat\u00f3 egyet\u00e9rt abban, hogy a di\u00e9ta, az \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9g \u00e9s a s\u00falyz\u00f3s edz\u00e9s kombin\u00e1ci\u00f3ja hozza a legjobb eredm\u00e9nyeket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ebben az esetben cs\u00f6kken a testzs\u00edr \u00e9s az izomn\u00f6veked\u00e9s. B\u00e1r a teljes testt\u00f6meg n\u00e9h\u00e1ny esetben v\u00e1ltozatlan maradt, a zs\u00edr-izom ar\u00e1nyt m\u00f3dosult. Ezt azt\u00e1n a cs\u00f6kken\u0151 centim\u00e9terekben \u00e9s a kem\u00e9nyebb testben mutatkozik meg. <strong>A szak\u00e9rt\u0151k is az izomzat fenntart\u00e1sa vagy n\u00f6vel\u00e9se melletti zs\u00edr\u00e9get\u00e9st \u00e9s zs\u00edrveszt\u00e9st tartj\u00e1k a fogy\u00e1s ide\u00e1lis m\u00f3dszer\u00e9nek.<\/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=\"Mit_jegyezz_meg\"><\/span>Mit jegyezz meg?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ide\u00e1lis esetben<\/strong> <strong>az \u00e9trend \u00e9s az edz\u00e9s kombin\u00e1ci\u00f3j\u00e1val<\/strong> <strong>\u00e9rhetsz el<\/strong> eg\u00e9szs\u00e9ges \u00e9s fenntarthat\u00f3 fogy\u00e1st. Ha mindent j\u00f3l \u00e1ll\u00edtasz be, fokozatosan fogyni fogsz, mik\u00f6zben megtartod vagy k\u00f6nnyen gyarap\u00edthatod az izomt\u00f6megedet. A testmozg\u00e1s emellett <strong>felp\u00f6rgeti az anyagcser\u00e9t<\/strong> \u00e9s jobban szab\u00e1lyozza az \u00e9tv\u00e1gyadat a kal\u00f3riad\u00fas \u00e9des vagy s\u00f3s \u00e9telek ir\u00e1nt, amelyeket korl\u00e1tozni pr\u00f3b\u00e1lsz az \u00e9trendedben. B\u00f3nuszk\u00e9nt pedig<strong> vonz\u00f3 alakot<\/strong> \u00e9s nagyobb \u00f6nbizalmat <strong>szerezhetsz<\/strong> az er\u0151s\u00edt\u0151 edz\u00e9seknek k\u00f6sz\u00f6nhet\u0151en.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tetszett a cikk \u00e9s hasznos inform\u00e1ci\u00f3khoz jutott\u00e1l, oszd meg bar\u00e1taiddal is. Ennek k\u00f6sz\u00f6nhet\u0151en \u0151k is megtanulhatj\u00e1k a fogy\u00e1s legjobb m\u00f3dj\u00e1t.<\/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>Melyek a di\u00e9ta, a kardi\u00f3 \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9s el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai a fogy\u00e1sn\u00e1l? Melyik m\u00f3dszer a legjobb a zs\u00edr\u00e9get\u00e9shez?<\/p>\n","protected":false},"author":129,"featured_media":338460,"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":[89],"tags":[6480,7260,6372,6696],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-356371","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-dieta-hu","9":"tag-eroedzes","10":"tag-fogyas","11":"tag-kardio-hu","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>Di\u00e9ta, kardi\u00f3 \u00e9s er\u0151s\u00edt\u0151 edz\u00e9s. Mi a legjobb a fogy\u00e1shoz? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan lehet lefogyni? A di\u00e9t\u00e1z\u00e1s, a kardi\u00f3 \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9s seg\u00edtenek lefogyni. A legjobb kombin\u00e1lni \u0151ket, amely seg\u00edthet form\u00e1zni az alakodat \u00e9s zs\u00edrt \u00e9getni egyszerre.\" \/>\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\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Di\u00e9ta, kardi\u00f3 \u00e9s er\u0151s\u00edt\u0151 edz\u00e9s. Mi a legjobb a fogy\u00e1shoz? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hogyan lehet lefogyni? A di\u00e9t\u00e1z\u00e1s, a kardi\u00f3 \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9s seg\u00edtenek lefogyni. A legjobb kombin\u00e1lni \u0151ket, amely seg\u00edthet form\u00e1zni az alakodat \u00e9s zs\u00edrt \u00e9getni egyszerre.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-18T11:45:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-22T14:41:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2022\/01\/1-4.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Di\u00e9ta, kardi\u00f3 \u00e9s er\u0151s\u00edt\u0151 edz\u00e9s. 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