{"id":393321,"date":"2022-09-23T14:35:16","date_gmt":"2022-09-23T12:35:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393321"},"modified":"2022-09-23T14:35:17","modified_gmt":"2022-09-23T12:35:17","slug":"skinny-fat-kaj-je-vitka-debelost-kako-jo-prepoznati-in-se-uspesno-boriti-proti-njej","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/skinny-fat-kaj-je-vitka-debelost-kako-jo-prepoznati-in-se-uspesno-boriti-proti-njej\/","title":{"rendered":"&#8220;Skinny fat&#8221;: Kaj je vitka debelost, kako jo prepoznati in se uspe\u0161no boriti proti njej?"},"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\/skinny-fat-kaj-je-vitka-debelost-kako-jo-prepoznati-in-se-uspesno-boriti-proti-njej\/#Kaj_pomeni_vitka_debelost\" title=\"Kaj pomeni vitka debelost?\">Kaj pomeni vitka debelost?<\/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\/skinny-fat-kaj-je-vitka-debelost-kako-jo-prepoznati-in-se-uspesno-boriti-proti-njej\/#Kako_prepoznati_vitko_debelost\" title=\"Kako prepoznati vitko debelost?\">Kako prepoznati vitko debelost?<\/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\/skinny-fat-kaj-je-vitka-debelost-kako-jo-prepoznati-in-se-uspesno-boriti-proti-njej\/#Kaksne_nevarnosti_se_skrivajo_pod_vitko_debelostjo\" title=\"Kak\u0161ne nevarnosti se skrivajo pod vitko debelostjo?\">Kak\u0161ne nevarnosti se skrivajo pod vitko debelostjo?<\/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\/skinny-fat-kaj-je-vitka-debelost-kako-jo-prepoznati-in-se-uspesno-boriti-proti-njej\/#Kateri_so_najpogostejsi_vzroki_vitke_debelosti\" title=\"Kateri so najpogostej\u0161i vzroki vitke debelosti?\">Kateri so najpogostej\u0161i vzroki vitke debelosti?<\/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\/skinny-fat-kaj-je-vitka-debelost-kako-jo-prepoznati-in-se-uspesno-boriti-proti-njej\/#Kako_obravnavati_vitko_debelost\" title=\"Kako obravnavati vitko debelost?\">Kako obravnavati vitko debelost?<\/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\/skinny-fat-kaj-je-vitka-debelost-kako-jo-prepoznati-in-se-uspesno-boriti-proti-njej\/#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 ste vedeli, da vitko telo ne pomeni tudi zdravega telesa? <strong>Telesna te\u017ea in indeks telesne mase namre\u010d nista edina parametra telesa<\/strong>, ki vplivata na zdravje. Pomembno vlogo imata tudi <strong>odstotek ma\u0161\u010dobe<\/strong> v telesu in koli\u010dina mi\u0161i\u010dne mase, kar dokazuje tako imenovana vitka debelost oz. <em>&#8220;skinny fat&#8221;<\/em> po angle\u0161ko. V tem primeru gre za neugodno telesno sestavo, ko imamo preve\u010d ma\u0161\u010dobe in premalo mi\u0161ic. Za razliko od obi\u010dajnih ljudi s prekomerno telesno te\u017eo ali debelostjo pa imajo ljudje z vitko debelostjo normalno telesno te\u017eo. Kljub temu so z njo povezana podobna zdravstvena tveganja. Zato je zelo pomembno, da tega stanja ne podcenjujemo in da ga zgodaj za\u010dnemo zdraviti.<\/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_pomeni_vitka_debelost\"><\/span>Kaj pomeni vitka debelost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno je \u017ee vsakdo videl sliko osebe pred in po tem, ko je <a href=\"https:\/\/gymbeam.si\/blog\/10-zacetniskih-nasvetov-za-hiter-in-trajen-napredek-v-fitnesu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">za\u010dela telovaditi<\/a> in na splo\u0161no spremenila svoj \u017eivljenjski slog. Presenetljivo je, da se na teh slikah pogosto pojavi <strong>enaka ali podobna te\u017ea<\/strong>. Toda ko si podrobneje ogledamo atletsko postavo, dobimo ob\u010dutek, da gre za dve razli\u010dni osebi. Tisti na levi ni videti zelo fit in njegova postava na prvi pogled ni \u010dvrsta. Medtem ko ima lahko oseba po preobrazbi enako te\u017eo, vendar vidne mi\u0161ice, o\u017eji pas in na splo\u0161no je videti nekako fit. Kaj se skriva za tem? Preprosta sprememba telesne sestave. Ta oseba je <strong>izgubila ma\u0161\u010dobo, pridobila mi\u0161ice<\/strong> ter dosegla bolj zdravo in privla\u010dno telesno sestavo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telesna te\u017ea ni edini kazalnik, ki ga je treba upo\u0161tevati. Vitka debelost je odli\u010den primer, da normalen indeks telesne mase ni 100% zagotovilo za zdravo telo. Za ta pojav je torej <strong>zna\u010dilno prekomerna telesna ma\u0161\u010doba kljub normalni telesni te\u017ei.<\/strong> Nasprotni primer so \u0161portniki za mo\u010d, ki imajo visok indeks telesne mase, malo ma\u0161\u010dobe, a veliko mi\u0161ic. <span 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 indeksu telesne mase, njegovem izra\u010dunu in uporabi, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-itm-kalkulator-in-ali-je-sploh-zanesljiv\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je kalkulator indeksa telesne mase in ali je zanesljiv?<\/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\/08\/SkinnyFat-kg_3-1124x706.jpg\" alt=\"Kako izgleda telo, ki je vitko debelo?\" class=\"wp-image-388832\" width=\"843\" height=\"530\" title=\"Kako izgleda telo, ki je vitko debelo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3-1124x706.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3-400x251.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3-1536x965.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3.jpg 2000w\" 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_prepoznati_vitko_debelost\"><\/span>Kako prepoznati vitko debelost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trenutno ni jasnih meril za diagnosticiranje vitke debelosti. Vendar se najpogosteje ocenjuje z <strong>dolo\u010danjem indeksa telesne mase in odstotka telesne ma\u0161\u010dobe<\/strong>. Pri indeksu telesne mase se strokovnjaki obi\u010dajno strinjajo z razponom od <strong>18,5 do 24,9 kg\/m2<\/strong>, ki predstavlja razpon normalne telesne mase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To pa ne velja za omejitve telesne ma\u0161\u010dobe. Tam se merila med \u0161tudijami razlikujejo. Nekatere \u0161tudije \u0161tejejo, da je <strong>stopnja tveganja vi\u0161ja od 20 % telesne ma\u0161\u010dobe pri mo\u0161kih in 30 % pri \u017eenskah<\/strong>, medtem ko so druge \u0161tudije uporabile vrednosti nad 25 % pri mo\u0161kih in 35 % pri \u017eenskah. Tako moramo po\u010dakati na dolo\u010ditev uradnih standardov za vitko debelost. Vsekakor pa so to vrednosti, ki po mnenju ve\u010dine strokovnjakov tvorijo mejo med normalnim odstotkom ma\u0161\u010dobe in prekomerno telesno te\u017eo.<span style=\"color: #ff6600\"> [1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je za ljudi x vitko debelostjo zna\u010dilen tudi <strong>nize dele\u017e mi\u0161i\u010dne mase<\/strong>, kar ima lahko tudi negativne posledice. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za merjenje telesne sestave se najpogosteje uporabljajo <strong>bioimpedan\u010dne lestvice<\/strong> (spremembe elektri\u010dne prevodnosti razli\u010dnih telesnih tkiv) ali denzitometrija, znana tudi kot <strong>DEXA<\/strong>, ki temelji na na\u010delu razli\u010dne prevodnosti rentgenske svetlobe skozi tkiva. \u010ceprav slednja velja za najnatan\u010dnej\u0161o, za ta namen zadostuje, da se stehtate na bioimpedan\u010dni tehtnici, kot so InBody, Tanita, Omron ali Tesla Smart. Tovrstne tehtnice lahko najdete tudi v \u0161tevilnih fitnes centrih. S to tehtnico lahko o sebi pridobimo veliko zanimivih informacij, vklju\u010dno s koli\u010dino mi\u0161i\u010dne in kostne mase, ma\u0161\u010dobe ali vode v telesu. <span style=\"color: #ff6600\">[3]<\/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\/08\/iStock-1150758457-1124x749.jpg\" alt=\"Kako je videti vitka debelost?\" class=\"wp-image-388847\" width=\"843\" height=\"562\" title=\"Kako je videti vitka debelost?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1150758457-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1150758457-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1150758457-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1150758457-2048x1365.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=\"Kaksne_nevarnosti_se_skrivajo_pod_vitko_debelostjo\"><\/span>Kak\u0161ne nevarnosti se skrivajo pod vitko debelostjo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ima nekdo ve\u010d ma\u0161\u010dobe, kot je zdravo, ga to verjetno ne bo re\u0161ilo, tudi \u010de je njegova telesna te\u017ea v mejah normale. Ve\u010d ma\u0161\u010dobe je namre\u010d povezano z ve\u010djim tveganjem za \u0161tevilne bolezni. V zvezi s tem se lahko pojavijo <strong>primerljivi zdravstveni zapleti kot pri ljudeh s prekomerno telesno te\u017eo in debelih ljudeh<\/strong>. To tveganje je pri teh ljudeh bolj o\u010ditno kot pri osebi z normalno telesno te\u017eo, ki na to na prvi pogled ne bi pomislila. In prav tu se skriva najve\u010dja nevarnost vitke debelosti. Ni takoj vidna in oseba lahko \u017eivi v zmotnem prepri\u010danju, da je vse v redu.<span style=\"color: #ff6600\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kak\u0161na so zdravstvena tveganja vitke debelosti?<\/h3>\n\n\n\n<p>Visok odstotek telesne ma\u0161\u010dobe in, nasprotno, pomanjkanje mi\u0161i\u010dne mase ogro\u017eata telo iz ve\u010d razlogov. \u0160tudije, ki so preu\u010devale zdravstveno stanje ljudi z vitko debelostjo ali debelostjo z normalno telesno te\u017eo, so razkrile \u0161tevilna tveganja. V primerjavi s posamezniki z ni\u017ejim odstotkom ma\u0161\u010dobe so imeli ve\u010djo verjetnost, da bodo imeli:<\/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><strong>visok krvni tlak<\/strong><\/li><li><strong>Dislipidemijo (motnja presnove ma\u0161\u010dob)<\/strong><\/li><li><strong>povi\u0161ane ravni holesterola<\/strong><\/li><li><strong>bolezni srca<\/strong><\/li><li><strong>odpornost na inzulin<\/strong> (zmanj\u0161ana ob\u010dutljivost na inzulin), ki lahko privede do sladkorne bolezni tipa 2<span style=\"color: #ff6600\">&nbsp;[5-7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To so resni zdravstveni zapleti, ki lahko bistveno poslab\u0161ajo kakovost va\u0161ega \u017eivljenja. Zato je zelo pomembno, da vitko debelost odkrijete zgodaj in jo za\u010dnete re\u0161evati.&nbsp;<\/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\">Kaj lahko povzro\u010di pomanjkanje mi\u0161ic?<\/h3>\n\n\n\n<p>Pomanjkanje mi\u0161ic, ki je prav tako zna\u010dilno za vitko debelost, ima tudi \u0161tevilne negativne posledice in zmanj\u0161uje splo\u0161no kakovost \u017eivljenja.&nbsp;<\/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>\u010clove\u0161ko telo za pravilno delovanje potrebuje mi\u0161ice in na splo\u0161no je \u010dlovek <strong>\u0161ibkej\u0161i<\/strong>, ko izgublja mi\u0161ice. To se lahko poka\u017ee v vsakdanjem \u017eivljenju, ko ima oseba te\u017eave, na primer pri dvigovanju te\u017ekih nakupov, gospodinjskih opravilih ali premikanju pohi\u0161tva.<\/li><li>Hkrati postanemo bolj <strong>dovzetni za zlome<\/strong> in po\u0161kodbe kosti, sklepov, vezi in drugih delov mi\u0161i\u010dno-skeletnega sistema. To je \u0161e posebej zna\u010dilno za starej\u0161a leta, ko se koli\u010dina mi\u0161i\u010dne mase v telesu naravno zmanj\u0161a.<\/li><li>Zmanj\u0161anje mi\u0161i\u010dne mase lahko povzro\u010di tudi <strong>po\u010dasnej\u0161o presnovo<\/strong> (manj porabljenih kalorij), saj gre za zelo metaboli\u010dno aktivne dele telesa.<\/li><li>Majhna mi\u0161i\u010dna masa predstavlja tudi presnovno tveganje za telo, saj so mi\u0161ice <strong>glavni rezervoar aminokislin<\/strong>, ki so glavni gradniki telesa. Aminokisline potrebuje za obnavljanje in obnovo drugih tkiv in organov.<\/li><li>Nenazadnje imajo mi\u0161ice pomembno vlogo pri videzu posameznikove postave, ki je lahko v primerjavi z ve\u010djim dele\u017eem aktivne mase videti <strong>manj privla\u010dna<\/strong>. Dejansko mi\u0161ice u\u010dvrstijo telo in naredijo lepe obline. <span style=\"color: #ff6600\">[8-9] <\/span><\/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 pospe\u0161iti rast mi\u0161ic in ne veste, kako to storiti, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti in kako telovaditi, da boste kon\u010dno pridobili mi\u0161ice?<\/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\/08\/iStock-1313685243-1124x749.jpg\" alt=\"Pomanjkanje mi\u0161i\u010dne mase \" class=\"wp-image-389033\" width=\"843\" height=\"562\" title=\"Pomanjkanje mi\u0161i\u010dne mase \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1313685243-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1313685243-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1313685243-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1313685243-2048x1365.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=\"Kateri_so_najpogostejsi_vzroki_vitke_debelosti\"><\/span>Kateri so najpogostej\u0161i vzroki vitke debelosti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razlogov za razvoj vitke debelosti je ve\u010d in pogosto ni lahko dolo\u010diti le enega krivca. Obi\u010dajno gre za kombinacijo ve\u010d dejavnikov. Nekdo se na primer rodi z <strong>genetsko predispozicijo<\/strong>, da v telesu shranjuje ve\u010d ma\u0161\u010dobe. Na to lahko vpliva tudi hormonsko okolje telesa. Vendar pa te okoli\u0161\u010dine obi\u010dajno niso tako vplivne, da zanje ne bi bilo mogo\u010de storiti ni\u010desar. Vsakdo pa v veliki meri sam odlo\u010da o svojem <strong>\u017eivljenjskem slogu<\/strong>, pri \u010demer so prehrana, gibanje in spanje pomembni dejavniki. <span style=\"color: #ff6600\">[10]<\/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\">1. Neustrezna prehrana<\/h3>\n\n\n\n<p>Te\u017eava lahko nastane, \u010de ne upo\u0161tevamo pravil zdravega prehranjevanja in jemo, kar se nam zaho\u010de. To pomeni, da so osnovni elementi njihove prehrane hitra hrana, pica in sladkarije, ki jih popijemo s kokakolo. Ta hrana je morda energijsko bogata, vendar telesu ne zagotavlja veliko <a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminov<\/a>, <a href=\"https:\/\/gymbeam.si\/minerali-1\" class=\"ek-link\">mineralov<\/a>, <a href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlaknin<\/a> in drugih zdravju koristnih hranil. Poleg tega v njih obi\u010dajno ni kakovostnih beljakovin, ki so potrebne za rast mi\u0161ic in odpornost. Namesto zdravega telesa torej tak\u0161en <strong>na\u010din \u017eivljenja ustvarja popolno okolje za rast ma\u0161\u010dobnega tkiva<\/strong>. <span style=\"color: #ff6600\">[10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z majhnimi koraki se lotite bolj zdrave prehrane z nasveti iz \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\">Kaj je zdrava prehrana in kako se nau\u010diti zdravo prehranjevati?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pretirana dieta<\/h3>\n\n\n\n<p>Neskon\u010dni cikel drasti\u010dnih diet, razstrupljanja in stradanja prav tako ni dober za telesno sestavo. Na ta na\u010din lahko relativno hitro shuj\u0161ate, vendar boste z izgubljenimi kilogrami izgubili veliko mi\u0161i\u010dne mase. \u010ce se nato vrnete k obi\u010dajnemu na\u010dinu prehranjevanja in zelenjavo nadomestite z obi\u010dajno hrano, se lahko izgubljena te\u017ea v hipu vrne. <strong>Posledi\u010dno imate lahko na koncu \u0161e ve\u010d ma\u0161\u010dobe in manj mi\u0161ic kot pred za\u010detkom diete<\/strong>. \u010ce se to redno ponavlja, lahko paradoksalno napredujete v vitko debelost. <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<p>\u010ce \u017eelite poskusiti z razstrupljanjem, ki je blagodejno za telo, lahko nasvete, kako to storiti, najdete v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/razstrupljanje-in-ciscenje-telesa-kaj-to-je-in-kako-naravno-razstrupiti-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Razstrupljanje in \u010di\u0161\u010denje telesa: Kaj to je in kako naravno razstrupiti telo?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nezadostna ali neustrezna telesna dejavnost<\/h3>\n\n\n\n<p>Na\u010din gibanja nedvomno vpliva na va\u0161o telesno sestavo in splo\u0161ni videz. Ni nujno, da ste rekreativec, da bi vas prizadela debelost. Dovolj je, \u010de mi\u0161ic ne obremenjujete preve\u010d in ne opu\u0161\u010date vadbe.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mi\u0161i\u010dna masa se brez rednega pove\u010danja obi\u010dajno oslabi in zmanj\u0161a<\/strong>. Na\u0161e telo je dober &#8220;hi\u0161nik&#8221; in se lahko preprosto znebi energijsko potratnega tkiva, ki ga tako ali tako ne uporabljate. Zakaj bi ga moralo negovati in ohranjati v funkciji? Enaka te\u017eava se lahko pojavi pri ljudeh, ki mislijo, da lahko dobijo \u010dvrsto telo z lepimi oblinami, in na splo\u0161no pretiravajo s kardio vadbo. Pri dolgotrajni vadbi lahko namre\u010d telo za\u010dne kuriti mi\u0161i\u010dno maso in iz nje \u010drpati energijo, kar nato povzro\u010di njeno postopno izgubo. \u010ce se to kombinira z nizkim energijskim vnosom in pomanjkanjem beljakovin, se lahko izguba mi\u0161ic pospe\u0161i. <span style=\"color: #ff6600\">[10, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete motivacijo za vadbo in se spra\u0161ujete, kak\u0161ne koristi vam lahko prinese, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako se spremenita va\u0161e telo in um, ko za\u010dnete telovaditi in se zdravo prehranjevati?<\/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\/08\/iStock-1028394762-1124x749.jpg\" alt=\"Kaj povzro\u010da vitko debelost?\" class=\"wp-image-388877\" width=\"843\" height=\"562\" title=\"Kaj povzro\u010da vitko debelost?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1028394762-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1028394762-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1028394762-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1028394762-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pomanjkanje spanja, stres in slabe navade<\/h3>\n\n\n\n<p>Nista pa le prehrana in telesna vadba tista, ki dolo\u010data, koliko ma\u0161\u010dobe in mi\u0161ic ima oseba v telesu. Pomembna so tudi druga podro\u010dja \u017eivljenjskega sloga. Na primer, <strong>pomanjkanje spanja<\/strong> ali pretiran (slabo obvladan) <strong>stres<\/strong> lahko <strong>negativno vplivata na raven hormonov, ki uravnavajo apetit, izgorevanje ma\u0161\u010dob ali rast mi\u0161ic<\/strong>. Drug spro\u017eilec vitke debelosti je lahko veliko u\u017eivanje alkohola ali kajenje. \u0160tudije so potrdile, da so te nezdrave navade povezane s pove\u010danim nalaganjem telesne ma\u0161\u010dobe in izgubo mi\u0161ic. <span style=\"color: #ff6600\">[11, 14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete nasvete, kako la\u017eje zaspati, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kult vitkosti<\/h3>\n\n\n\n<p>V na\u0161i sodobni dru\u017ebi \u0161e vedno velja, da vitkost pomeni zdravje. \u017dal pri tem ne upo\u0161tevamo ni\u010desar drugega, \u0161e najmanj pa to, ali je oseba postala vitka s pravimi metodami. \u017dal \u0161e vedno velja, da ko oseba shuj\u0161a in se vtakne v velikost XS, ji vsi ploskajo, ne glede na to, ali je to posledica drasti\u010dnih diet, stresa ali neskon\u010dnih treningov. Ljudje se pogosto <strong>preve\u010d osredoto\u010dijo na svojo te\u017eo<\/strong>, ker jih o tem spra\u0161ujejo zdravniki in drugi strokovnjaki. Toda takrat ne razmi\u0161ljajo o tem, ali imajo preve\u010d ma\u0161\u010dobe in premalo mi\u0161ic. Zlasti pri \u017eenskah se k temu lahko pridru\u017ei \u0161e strah pred vadbo za mo\u010d. \u017denske se bojijo, da bodo zaradi ve\u010djih mi\u0161ic postale debele in te\u017eke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj tehtnica poka\u017ee vi\u0161je \u0161tevilke in to ni ma\u0161\u010doba<\/a><\/strong>, si lahko preberete tudi, zakaj ni dobro, da se osredoto\u010damo le na telesno te\u017eo.<\/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=\"Kako_obravnavati_vitko_debelost\"><\/span>Kako obravnavati vitko debelost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce so vam izmerili telesno sestavo in ugotovili, da imate preve\u010d ma\u0161\u010dobe in premalo mi\u0161ic, ne obupajte. Nikoli ni prepozno, da za\u010dnete to re\u0161evati. Pri spreminjanju telesa se morate najprej sprijazniti z dejstvom, da je to dolgotrajna pot. \u0160e posebej, \u010de \u017eelite trajne in trajnostne rezultate. To ni kak\u0161en tridesetdnevni izziv, po katerem se boste vrnili k svoji prvotni rutini. Spremembe, ki jih boste uvedli v tem procesu, morajo v idealnem primeru postati del va\u0161ega \u017eivljenjskega sloga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V primerjavi z obi\u010dajnim huj\u0161anjem je pristop nekoliko druga\u010den. <strong>Hkrati \u017eelite izgubiti ma\u0161\u010dobo in pove\u010dati aktivno mi\u0161i\u010dno maso<\/strong>, kar obi\u010dajno ni mogo\u010de brez pove\u010danja telesne te\u017ee. Zato se morate najprej osredoto\u010diti na gradnjo mi\u0161ic, po nekaj mesecih pa lahko za\u010dnete fazo pridobivanja telesne mase. \u010ce boste temu namenili dovolj \u010dasa, boste po\u017eeli sadove v obliki bolj zdravega, funkcionalnega in privla\u010dnega telesa.<\/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. Dolo\u010dite vnos kalorij za rast mi\u0161ic&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Mi\u0161i\u010dno rast najla\u017eje spodbudimo s <strong>pove\u010danjem energijskega vnosa za 10-20 %<\/strong> glede na vzdr\u017eevalni vnos (koli\u010dina kalorij, ki je potrebna za vzdr\u017eevanje trenutne telesne te\u017ee). Za ve\u010dino ljudi to pomeni, da dnevno dodate pribli\u017eno 250 kalorij.<\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spletni kalkulator za izra\u010dun energijskega vnosa<\/a> vam bo pomagal pri dolo\u010danju energijskega vnosa, saj na podlagi va\u0161ih telesnih parametrov in dnevnih dejavnosti izra\u010duna vnos kalorij in makrohranil (beljakovine, ogljikovi hidrati, ma\u0161\u010dobe).<\/li><li>Pozorni morate biti tudi na vnos beljakovin, ki se mora gibati med <strong>1,4 in 2 g na kg telesne te\u017ee.<\/strong><\/li><li>Pri pripravi prehrane ne smete upo\u0161tevati le izra\u010dunanih \u0161tevilk, temve\u010d tudi pravila zdrave prehrane. Na primer, <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav kro\u017enik<\/strong><\/a>, ki je uporaben za ocenjevanje velikosti porcij beljakovin, ogljikovih hidratov in ma\u0161\u010dob v enem obroku, vam lahko pri tem pomaga. <span style=\"color: #ff6600\">[16]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobna navodila za sestavo diete najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati vnos energije in hranil za izgubo telesne te\u017ee ali pove\u010danje mi\u0161i\u010dne mase?<\/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\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-1124x749.jpeg\" alt=\"Prehrana za pove\u010danje mi\u0161i\u010dne mase\" class=\"wp-image-388923\" width=\"843\" height=\"562\" title=\"Prehrana za pove\u010danje mi\u0161i\u010dne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Za\u010dnite s treningom za mo\u010d<\/h3>\n\n\n\n<p>Mi\u0161ice potrebujejo spodbudo za svojo rast, kar je najbolje dose\u010di s treningom mo\u010di. Pri tem ni nujno, da gre samo za vadbo z <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/a>, na napravah ali z drugimi obremenitvami v fitnesu. Za\u010dnete lahko z vadbo z lastno te\u017eo, z <a href=\"https:\/\/gymbeam.si\/set-trakov-za-krepitev-misic-booty-band-beast-pink.html\" class=\"ek-link\">vadbenimi trakovi<\/a> ali suspenzijskim sistemom. Najpomembnej\u0161e je, da se nau\u010dite pravilno vaditi in postopoma pove\u010dujete obremenitev.<\/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>Trening za mo\u010d <strong>2 &#8211; 4 -krat na teden.<\/strong><\/li><li>\u010ce vadite dvakrat na teden, lahko vsaki vadbi dodate vaje za zgornji in spodnji del telesa.&nbsp;<\/li><li>Pri pogostosti \u0161tirih treningov lahko treninge razdelite na posamezne dele in posku\u0161ate vsak del telesa vaditi vsaj dvakrat na teden.&nbsp;<\/li><li>Mo\u010dnej\u0161i ko ste, la\u017eja je vadbena obremenitev, kar lahko povzro\u010di zastoj mi\u0161i\u010dne rasti. Zato je pomembno, da <strong>postopoma pove\u010dujete te\u017eavnost vaj<\/strong>, dodajate ve\u010d ponovitev, nizov ali pove\u010dujete intenzivnost.<\/li><li>Lahko te\u010dete ali se ukvarjate z drugimi \u0161porti, vendar je treba vzdr\u017eljivostno vadbo izvajati redkeje kot vadbo za mo\u010d. <span style=\"color: #ff6600\">[16]<\/span><\/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 izvedeti ve\u010d o tem, kako pridobiti mi\u0161ice, lahko ve\u010d dragocenih nasvetov najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov za zdravo pridobivanje telesne te\u017ee.<\/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\/08\/IMG_2993-1124x749.jpg\" alt=\"Kako trenirati z vitko debelostjo?\" class=\"wp-image-388938\" width=\"843\" height=\"562\" title=\"Kako trenirati z vitko debelostjo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Osredoto\u010dite se na izgubo ma\u0161\u010dobe v dolo\u010denem \u010dasovnem obdobju<\/h3>\n\n\n\n<p>Pri zdravem pridobivanju telesne te\u017ee, ko se pove\u010da koli\u010dina mi\u0161i\u010dne mase v telesu, se pogosto naravno zmanj\u0161a odstotek telesne ma\u0161\u010dobe. \u010ce pa ugotovite, da so va\u0161e vrednosti \u0161e vedno nad spodnjo mejo norme (nad 20% pri mo\u0161kih in nad 30% pri \u017eenskah), boste morali preiti v fazo rezanja. Glavni prehod bo zmanj\u0161anje vnosa kalorij.&nbsp;<\/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>Po fazi pridobivanja telesne te\u017ee je priporo\u010dljivo, da najprej vsaj za nekaj mesecev preidete na vzdr\u017eevalni re\u017eim, nato pa za\u010dnete huj\u0161ati.<\/li><li>Ko huj\u0161ate, morate zmanj\u0161ati vnos kalorij na precej manj, kot jih porabite, in dose\u010di kalori\u010dni primanjkljaj.&nbsp;<\/li><li>Na za\u010detku se vnos kalorij zmanj\u0161a za 15-20 % v primerjavi z vzdr\u017eevalnim re\u017eimom. Pri izra\u010dunu vam bo ponovno pomagal spletni kalkulator energijskega vnosa.<\/li><li>Prizadevajte si vzdr\u017eevati vnos beljakovin na ravni 1,4 do 2 g na kg telesne te\u017ee.&nbsp;<\/li><li>Da bi ohranili kar najve\u010djo mi\u0161i\u010dno maso, morate nadaljevati z vadbo vsaj dvakrat na teden.&nbsp;<\/li><li>Za pove\u010danje porabe energije lahko pogosteje izvajate tudi kardio vadbo. <span style=\"color: #ff6600\">[15, 17-18]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ne pozabite na regeneracijo telesa<\/h3>\n\n\n\n<p>Ni treba, da se valjate doma pred televizorjem, vendar na\u010drtujte vsaj 1-2 dni na teden brez te\u017ekega treninga. Lahko se ukvarjate z dejavnostjo, za katero veste, da je za vas spro\u0161\u010dujo\u010da. Za nekatere je to sprehod, raztezanje ali po\u010dasen tek. <strong>Po\u010ditek je pomemben del va\u0161ega celotnega napora<\/strong>. To je \u010das, v katerem va\u0161e telo po vadbi obnovi zaloge energije (shranjenega ogljikohidratnega glikogena) in teko\u010dine. Prav tako va\u0161e mi\u0161ice potrebujejo \u010das za regeneracijo, da lahko pri naslednji vadbi prenesejo \u0161e ve\u010djo obremenitev kot nazadnje. Okrevanje lahko podprete tudi z u\u010dinkovitim masa\u017enim pripomo\u010dkom, kot sta <a href=\"https:\/\/gymbeam.si\/vibracijski-vadbeni-valj-v-roll-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eni valj\u010dek<\/a> ali <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0161tola<\/a>. <span style=\"color: #ff6600\">[19]<\/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\/08\/IMG_8439-1124x749.jpg\" alt=\"Kako spodbuditi rast mi\u0161ic?\" class=\"wp-image-388953\" width=\"843\" height=\"562\" title=\"Kako spodbuditi rast mi\u0161ic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_8439-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Spremljajte svoj napredek<\/h3>\n\n\n\n<p>\u010ce \u017eelite ostati na poti, ohraniti motivacijo in dobiti <strong>povratne informacije o svojih prizadevanjih, na\u010drtujte kontrolno merjenje vsaka dva tedna<\/strong>. Izmerite obseg telesa, se stehtajte in v idealnem primeru enkrat na mesec obi\u0161\u010dite podjetje InBody, da vam izmeri mi\u0161ice in ma\u0161\u010dobe. Naredite lahko tudi fotografije napredka in jih med seboj primerjate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri merjenju napredka je <strong>pomembno, da tehtate in merite pod enakimi ali vsaj podobnimi pogoji<\/strong>. To pomeni, da se merite ob istem \u010dasu dneva, v podobnih obla\u010dilih in ob upo\u0161tevanju, ali ste pred tem jedli ali uporabljali strani\u0161\u010de. Pri \u017eenskah se upo\u0161teva tudi trenutna faza menstrualnega cikla. To lahko zelo vpliva na va\u0161o te\u017eo.<\/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\">6. Osredoto\u010dite se na bolj\u0161i spanec in obvladovanje stresa<\/h3>\n\n\n\n<p>\u010ce imate popolnoma uravnote\u017eeno vadbo in prehrano, vendar telesu ne privo\u0161\u010dite dovolj po\u010ditka in spanja, rezultati verjetno ne bodo tak\u0161ni, kot ste pri\u010dakovali. To je posledica ve\u010d dejavnikov. Nezadostno spanje lahko na primer vpliva na raven hormonov (\u2191grelin &#8211; hormon lakote, \u2193leptin &#8211; hormon sitosti), zaradi \u010desar lahko bolj hrepenite po hrani in izbirate manj primerne vrste hrane. Na splo\u0161no se zdi, da je pomanjkanje spanja povezano z ve\u010djo pogostostjo neuspeha pri preoblikovanju telesa. Zaradi teh razlogov sku\u0161ajte svoja splo\u0161na prizadevanja podpreti s <strong>7-9 urami spanja<\/strong>. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako <strong>morate ustrezno skrbeti za svoje du\u0161evno zdravje in bolje obvladovati stres<\/strong>. Pri tem lahko vsakemu od nas pomaga nekaj drugega. Dobre tehnike so dihalne vaje, sprehod na sve\u017eem zraku, branje knjige, masa\u017ea ali pre\u017eivljanje \u010dasa s prijatelji ali dru\u017eino.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spanje lahko vpliva ne le na izgubo telesne te\u017ee, temve\u010d tudi na \u0161portne dose\u017eke in druge pomembne vidike va\u0161ega \u017eivljenja. Ve\u010d o pomenu spanja si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj se zgodi z va\u0161im telesom, \u010de ne spite dovolj?<\/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\/08\/MG_5239-1124x749.jpeg\" alt=\"Po\u010ditek po vadbi\" class=\"wp-image-389008\" width=\"843\" height=\"562\" title=\"Regeneracija po vadbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Bodite dosledni in potrpe\u017eljivi<\/h3>\n\n\n\n<p>Ko popolnoma spremenite svojo postavo, se morate sprijazniti, da morda ne bo delovalo tako hitro, kot bi si \u017eeleli. V\u010dasih se lahko zgodi, da namesto enega koraka naprej naredite dva koraka nazaj. Vendar je to del procesa. <strong>Pomembno je, da ne izgubite smeri in da nadaljujete kljub morebitnim odstopanjem od prehrane ali na\u010drta vadbe.<\/strong> \u010ce ste dovolj potrpe\u017eljivi, boste s\u010dasoma ugotovili, da vam pravzaprav ni treba razmi\u0161ljati o tem, ali naj telovadite ali ne, in da vam bo to preprosto pre\u0161lo v navado. Potem bo veliko la\u017eje ohraniti rezultate in jih celo izbolj\u0161ati.<\/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 vadbo vklju\u010diti v svoj vsakdanjik, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako vadbo spremeniti v navado v 8 preprostih korakih.<\/a><\/strong><\/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>Vitka debelost je dokaz, da normalna telesna te\u017ea \u0161e ne pomeni zdravega telesa. <strong>Odve\u010dna telesna ma\u0161\u010doba v kombinaciji s pomanjkanjem mi\u0161i\u010dne mase je tempirana bomba<\/strong>. Povezana je s tveganjem za razli\u010dne bolezni in v poznej\u0161em \u017eivljenjskem obdobju s splo\u0161no slab\u0161o kakovostjo \u017eivljenja. Zato je pomembno, da vitko debelost odkrijemo zgodaj in za\u010dnemo \u010dim prej nekaj ukreniti v zvezi z njo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najpomembnej\u0161i na\u010dini za spreminjanje telesne sestave na bolje so <strong>zdrava prehrana, vadba za mo\u010d, dovolj spanja, po\u010ditek, skrb za du\u0161evno zdravje in potrpe\u017eljivost<\/strong>. Vztrajati morate in korak za korakom za\u010deti spreminjati svoj \u017eivljenjski slog. Nagrada bo bolj zdravo telo, bonus pa privla\u010dnej\u0161a postava.<\/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 ta \u010dlanek zdel koristen? \u010ce je odgovor pritrdilen, ga delite s svojimi prijatelji in delite dragocene informacije o vitki debelosti.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Na kaj mislimo z vitko debelostjo (skinny fat)? Kako je videti vitka debelost in kaj lahko storimo v zvezi s tem? Vse to boste izvedeli v na\u0161em dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":388826,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,7191,7443,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-393321","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-rast-misicne-mase-sl","10":"tag-telesna-mascoba","11":"tag-zdrav-zivljenjski-slog","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>&quot;Skinny fat&quot;: Kaj je vitka debelost, kako jo prepoznati in se uspe\u0161no boriti proti njej? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je vitka debelost? 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