{"id":393608,"date":"2022-09-23T13:51:15","date_gmt":"2022-09-23T11:51:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393608"},"modified":"2024-06-05T00:14:57","modified_gmt":"2024-06-04T22:14:57","slug":"skinny-fat-ce-este-obezitatea-ascunsa-cum-sa-o-recunoasteti-si-sa-o-combateti-cu-succes","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/skinny-fat-ce-este-obezitatea-ascunsa-cum-sa-o-recunoasteti-si-sa-o-combateti-cu-succes\/","title":{"rendered":"Skinny Fat: ce este obezitatea ascuns\u0103, cum s\u0103 o recunoa\u0219te\u021bi \u0219i s\u0103 o combate\u021bi cu succes?"},"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.ro\/blog\/skinny-fat-ce-este-obezitatea-ascunsa-cum-sa-o-recunoasteti-si-sa-o-combateti-cu-succes\/#Ce_inseamna_skinny_fat_sau_grasimea_ascunsa\" title=\"Ce \u00eenseamn\u0103 skinny fat sau gr\u0103simea ascuns\u0103?\">Ce \u00eenseamn\u0103 skinny fat sau gr\u0103simea ascuns\u0103?<\/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.ro\/blog\/skinny-fat-ce-este-obezitatea-ascunsa-cum-sa-o-recunoasteti-si-sa-o-combateti-cu-succes\/#Cum_recunoasteti_obezitatea_ascunsa\" title=\"Cum recunoa\u0219te\u021bi obezitatea ascuns\u0103?\">Cum recunoa\u0219te\u021bi obezitatea ascuns\u0103?<\/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.ro\/blog\/skinny-fat-ce-este-obezitatea-ascunsa-cum-sa-o-recunoasteti-si-sa-o-combateti-cu-succes\/#Ce_pericole_prezinta_obezitatea_ascunsa\" title=\"Ce pericole prezint\u0103 obezitatea ascuns\u0103?\">Ce pericole prezint\u0103 obezitatea ascuns\u0103?<\/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.ro\/blog\/skinny-fat-ce-este-obezitatea-ascunsa-cum-sa-o-recunoasteti-si-sa-o-combateti-cu-succes\/#Care_sunt_cele_mai_frecvente_cauze_ale_obezitatii_ascunse\" title=\"Care sunt cele mai frecvente cauze ale obezit\u0103\u021bii ascunse?\">Care sunt cele mai frecvente cauze ale obezit\u0103\u021bii ascunse?<\/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.ro\/blog\/skinny-fat-ce-este-obezitatea-ascunsa-cum-sa-o-recunoasteti-si-sa-o-combateti-cu-succes\/#Cum_sa_combateti_obezitatea_ascunsa\" title=\"Cum s\u0103 combate\u021bi obezitatea ascuns\u0103?\">Cum s\u0103 combate\u021bi obezitatea ascuns\u0103?<\/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.ro\/blog\/skinny-fat-ce-este-obezitatea-ascunsa-cum-sa-o-recunoasteti-si-sa-o-combateti-cu-succes\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0218tia\u021bi c\u0103 un corp sub\u021bire nu \u00eenseamn\u0103 neap\u0103rat \u0219i un corp s\u0103n\u0103tos? La urma urmei, greutatea corporal\u0103 \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-imc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">IMC<\/a>&nbsp;nu sunt singurii parametri care au un impact asupra s\u0103n\u0103t\u0103\u021bii. <strong>Procentul de gr\u0103sime din organism \u0219i cantitatea de mas\u0103 muscular\u0103<\/strong> joac\u0103, de asemenea, un rol important, fapt dovedit de obezitatea ascuns\u0103. \u00cen acest caz, compozi\u021bia corporal\u0103 este nefavorabil\u0103 atunci c\u00e2nd exist\u0103 prea mult\u0103 gr\u0103sime \u0219i foarte pu\u021bin\u0103 mas\u0103 muscular\u0103. Spre deosebire de persoane vizibile supraponderale sau obeze, persoanele cu obezitate ascuns\u0103 au o greutate normal\u0103. Cu toate acestea, prezint\u0103 \u0219i riscuri similare pentru s\u0103n\u0103tate, prin urmare este foarte important s\u0103 nu subestima\u021bi aceast\u0103 problem\u0103 \u0219i s\u0103 o trata\u021bi timp.<\/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=\"Ce_inseamna_skinny_fat_sau_grasimea_ascunsa\"><\/span>Ce \u00eenseamn\u0103 skinny fat sau gr\u0103simea ascuns\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu to\u021bii a\u021bi v\u0103zut o imagine a unei persoane \u00eenainte \u0219i dup\u0103 ce a \u00eenceput s\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-pentru-incepatori-pentru-a-progresa-rapid-si-sustenabil-in-sala\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fac\u0103 mi\u0219care<\/a>&nbsp;\u0219i, \u00een general, dup\u0103 ce \u0219i-a schimbat stilul de via\u021b\u0103. \u00cen mod surprinz\u0103tor, deseori se observ\u0103 <strong>aceea\u0219i<\/strong> <strong>greutate<\/strong> sub aceste imagini. Dar dac\u0103 v\u0103 uita\u021bi cu aten\u021bie la fizicul acelei persoane, ve\u021bi avea senza\u021bia c\u0103 \u00een cele dou\u0103 poze sunt doi oameni diferi\u021bi. Cel din st\u00e2nga nu pare prea \u00een form\u0103, iar fizicul s\u0103u nu este tonifiat la prima vedere. \u00cen a doua poz\u0103 \u00eens\u0103, persoan\u0103 poate s\u0103 aib\u0103 aceea\u0219i greutate, \u00eens\u0103 masa muscular\u0103 este mai vizibil\u0103, silueta mai supl\u0103, iar aspectul general tonifiat. Ce se \u00eent\u00e2mpl\u0103 de fapt? O simpl\u0103 schimbare \u00een compozi\u021bia corpului. Acea persoan\u0103 <strong>a pierdut gr\u0103sime, a c\u00e2\u0219tigat mas\u0103 muscular\u0103<\/strong>, ceea ce a dus la o structur\u0103 corporal\u0103 mai s\u0103n\u0103toas\u0103 \u0219i mai atractiv\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Greutatea corporal\u0103 nu este singurul indicator c\u0103ruia ar trebui s\u0103-i acorda\u021bi aten\u021bie. Obezitatea ascuns\u0103 este un prim exemplu c\u0103 un IMC normal nu este o garan\u021bie 100% a unui organism s\u0103n\u0103tos. Fenomenul este astfel <strong>caracterizat de gr\u0103sime corporal\u0103 excesiv\u0103 \u00een ciuda unei greut\u0103\u021bi corporale normale<\/strong>. Exemplul opus \u00eel reprezint\u0103 sportivii de for\u021b\u0103, care au un IMC ridicat, pu\u021bin\u0103 gr\u0103sime, dar mult\u0103 mas\u0103 muscular\u0103. <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>Pentru a afla mai multe despre IMC, cum se calculeaz\u0103 acesta \u0219i care este scopul s\u0103u, consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-este-un-calculator-imc-si-ofera-oare-date-precise\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce este un Calculator IMC?<\/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=\"706\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3-1124x706.jpg\" alt=\"Cum arat\u0103 un corp slab dar cu gr\u0103sime ascuns\u0103? \" class=\"wp-image-388832\" style=\"width:843px;height:530px\" title=\"Cum arat\u0103 un corp slab dar cu gr\u0103sime ascuns\u0103? \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_recunoasteti_obezitatea_ascunsa\"><\/span>Cum recunoa\u0219te\u021bi obezitatea ascuns\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen prezent, nu exist\u0103 criterii clare pentru diagnosticarea obezit\u0103\u021bii ascunse. Totu\u0219i, aceasta se evalueaz\u0103 cel mai des prin <strong>determinarea IMC \u0219i a procentului de gr\u0103sime corporal\u0103<\/strong>. \u00cen cazul IMC, exper\u021bii au c\u0103zut de acord asupra unui interval de <strong>18,5 &#8211; 24,9 kg\/m2<\/strong>, ceea ce reprezint\u0103 un interval de greutate normal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar acest lucru nu este valabil pentru limitele de gr\u0103sime corporal\u0103. \u00cen acest caz, criteriile variaz\u0103 \u00een func\u021bie de studii. Unele dintre acestea au considerat c\u0103 nivelurile de risc sunt <strong>mai mari de 20% gr\u0103sime corporal\u0103 pentru b\u0103rba\u021bi \u0219i 30% pentru femei<\/strong>, \u00een timp ce alte lucr\u0103ri au folosit intervale de peste 25% pentru b\u0103rba\u021bi \u0219i 35% pentru femei. A\u0219adar, trebuie s\u0103 a\u0219tepta\u021bi stabilirea standardelor oficiale pentru obezitatea ascuns\u0103. \u00cen concluzie, acestea sunt valorile despre care cei mai mul\u021bi exper\u021bi consider\u0103 c\u0103 formeaz\u0103 grani\u021ba dintre procentul normal de gr\u0103sime \u0219i supraponderalitate.<span style=\"color: #ff6600\">&nbsp;[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>\u00cen plus, persoanele cu obezitate ascuns\u0103 se caracterizeaz\u0103 \u0219i printr-o <strong>propor\u021bie sc\u0103zut\u0103 a masei musculare,<\/strong> care poate avea \u0219i consecin\u021be negative. <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>Pentru a m\u0103sura compozi\u021bia corpului, <strong>c\u00e2ntarele de bioimpedan\u021b\u0103<\/strong> (modific\u0103ri ale conductivit\u0103\u021bii electrice a diferitelor \u021besuturi ale corpului) sau densitometria, cunoscut\u0103 \u0219i sub numele de <strong>DEXA<\/strong>, sunt cel mai frecvent utilizate \u0219i se bazeaz\u0103 pe principiul conductibilit\u0103\u021bii diferite a razelor X prin \u021besuturi. Acesta din urm\u0103 fiind considerat cel mai precis, este suficient s\u0103 v\u0103 c\u00e2nt\u0103ri\u021bi pe o balan\u021b\u0103 de bioimpedan\u021b\u0103 precum InBody, Tanita, Omron sau Tesla Smart. Acest tip de c\u00e2ntar poate fi g\u0103sit \u0219i \u00een anumite centre fitness. Datorit\u0103 acestuia pute\u021bi ob\u021bine o mul\u021bime de informa\u021bii interesante despre voi \u00een\u0219iv\u0103, inclusiv despre cantitatea de mas\u0103 muscular\u0103 \u0219i osoas\u0103, gr\u0103sime sau ap\u0103 corporal\u0103. <span style=\"color: #ff6600\">[3]<\/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\/08\/iStock-1150758457-1124x749.jpg\" alt=\"Cum arat\u0103 obezitatea ascuns\u0103?\" class=\"wp-image-388847\" style=\"width:843px;height:562px\" title=\"Cum arat\u0103 obezitatea ascuns\u0103?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_pericole_prezinta_obezitatea_ascunsa\"><\/span>Ce pericole prezint\u0103 obezitatea ascuns\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 o persoan\u0103 are mai mult\u0103 gr\u0103sime dec\u00e2t prev\u0103d regulile \u00een s\u0103n\u0103tate, probabil c\u0103 nu va dori s\u0103 o p\u0103streze chiar dac\u0103 toate diagramele spun c\u0103 greutatea sa se \u00eencadreaz\u0103 \u00een limitele normale. De fapt, o cantitate mai mare de gr\u0103sime este asociat\u0103 cu un risc mai mare de apari\u021bie a unui num\u0103r de boli. \u00cen acest sens, persoanele care sufer\u0103 de aceast\u0103 problem\u0103 <strong>pot dezvolta complica\u021bii de s\u0103n\u0103tate comparabile cu cele cu care se confrunt\u0103 persoanele supraponderale sau obeze<\/strong>. Acest risc este mai evident la aceste persoane dec\u00e2t la o persoan\u0103 cu greutate normal\u0103, doar c\u0103 ignorarea gr\u0103simii ascunse este cel mai mare pericol al obezit\u0103\u021bii de acest tip, deoarece nu este vizibil la prima vedere iar o persoan\u0103 poate tr\u0103i cu ideea gre\u0219it\u0103 c\u0103 totul este \u00een regul\u0103.<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\">Care sunt riscurile pentru s\u0103n\u0103tate ale obezit\u0103\u021bii ascunse?<\/h3>\n\n\n\n<p>Un procent mare de gr\u0103sime corporal\u0103 \u00eenso\u021bit\u0103 de o lips\u0103 de mas\u0103 muscular\u0103 reprezint\u0103 o amenin\u021bare pentru organism din mai multe motive. Studiile care au analizat starea de s\u0103n\u0103tate a persoanelor cu obezitate ascuns\u0103 \u0219i obezitate normal\u0103 au descoperit o serie de riscuri. \u00cen compara\u021bie cu persoanele cu un procent mai mic de gr\u0103sime, au avut mai multe \u0219anse s\u0103 aib\u0103:<\/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\">\n<li><strong>tensiune arterial\u0103<\/strong><\/li>\n\n\n\n<li><strong>dislipidemie (tulburarea metabolismului gr\u0103similor)<\/strong><\/li>\n\n\n\n<li><strong>niveluri crescute de colesterol<\/strong><\/li>\n\n\n\n<li><strong>boli de inim\u0103<\/strong><\/li>\n\n\n\n<li>Rezisten\u021b\u0103 la <strong>insulin\u0103<\/strong> (<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-cresteti-sensibilitatea-la-insulina-si-cum-sa-preveniti-rezistenta-la-insulina\/?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=CZ-video\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sensibilitate redus\u0103 la insulin\u0103<\/a>), ceea ce poate duce la diabet zaharat<span style=\"color: #ff6600\">&nbsp;[5-7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea sunt complica\u021bii grave de s\u0103n\u0103tate care v\u0103 pot afecta semnificativ calitatea vie\u021bii. Prin urmare, este absolut esen\u021bial s\u0103 identifica\u021bi obezitatea ascuns\u0103 din timp \u0219i s\u0103 \u00eencepe\u021bi s\u0103 o combate\u021bi.<\/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\">Ce poate cauza lipsa masei musculare?<\/h3>\n\n\n\n<p>Lipsa masei musculare, care este tipic\u0103 \u00een obezitatea ascuns\u0103, are, de asemenea, o serie de consecin\u021be negative \u0219i reduce calitatea general\u0103 a vie\u021bii.<\/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\">\n<li>Corpul uman are nevoie de mu\u0219chi pentru a func\u021biona corect \u0219i, \u00een general, o persoan\u0103 devine mai <strong>sl\u0103bit\u0103<\/strong> pe m\u0103sur\u0103 ce pierde din masa muscular\u0103. Acest lucru se poate manifesta \u00een via\u021ba de zi cu zi, unde pot avea dificult\u0103\u021bi, spre exemplu, \u00een c\u0103ratul cump\u0103r\u0103turilor grele, \u00een ducerea la \u00eendeplinire a treburilor casnice sau \u00een mutatul mobilei.<\/li>\n\n\n\n<li>\u00cen acela\u0219i timp, o persoan\u0103 poate deveni <strong>mai susceptibil\u0103 la fracturi<\/strong> \u0219i leziuni ale oaselor, articula\u021biilor, ligamentelor \u0219i altor p\u0103r\u021bi ale sistemului musculo-scheletic. Acest lucru este tipic mai ales la v\u00e2rste \u00eenaintate, c\u00e2nd cantitatea de mas\u0103 muscular\u0103 din organism scade \u00een mod natural.<\/li>\n\n\n\n<li>O sc\u0103dere a masei musculare poate cauza, de asemenea, un <strong>metabolism mai lent<\/strong> (mai pu\u021bine calorii arse), deoarece acestea sunt p\u0103r\u021bi extrem de active metabolic ale corpului.<\/li>\n\n\n\n<li>O mas\u0103 muscular\u0103 sc\u0103zut\u0103 prezint\u0103, de asemenea, un risc metabolic pentru organism, deoarece este principalul <strong>rezervor de aminoacizi<\/strong>, care sunt principalele componente ale corpului. Prin urmare, organismul are nevoie de aminoacizi pentru a regenera \u0219i repara alte \u021besuturi \u0219i organe.<\/li>\n\n\n\n<li>Nu \u00een ultimul r\u00e2nd, masa muscular\u0103 joac\u0103 un rol important \u00een aspectul fizic al unei persoane, care poate ar\u0103ta <strong>mai pu\u021bin atractiv<\/strong> \u00een compara\u021bie cu o propor\u021bie mai mare de mas\u0103 activ\u0103. De fapt, mu\u0219chii sunt cei care tonifiaz\u0103 corpul \u0219i dau forme aspectuoase acestuia. <span style=\"color: #ff6600\">[8-9] <\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 v\u0103 stimula\u021bi dezvoltarea masei musculare \u0219i nu \u0219ti\u021bi cum s\u0103 face\u021bi acets lucru, citi\u021bi articolul nostru intitulat <strong><a aria-label=\"Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly? (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/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\/08\/iStock-1313685243-1124x749.jpg\" alt=\"Lipsa masei musculare\" class=\"wp-image-389033\" style=\"width:843px;height:562px\" title=\"Lipsa masei musculare\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_cele_mai_frecvente_cauze_ale_obezitatii_ascunse\"><\/span>Care sunt cele mai frecvente cauze ale obezit\u0103\u021bii ascunse?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 mai multe motive \u00een spatele dezvolt\u0103rii obezit\u0103\u021bii ascunse, fiind destul de dificil de identificat doar un singur vinovat. De obicei, este o combina\u021bie de mai mul\u021bi factori. Spre exemplu, o persoan\u0103 se na\u0219te cu o <strong>predispozi\u021bie genetic\u0103<\/strong> de a stoca mai mult\u0103 gr\u0103sime \u00een organism. Acest lucru poate fi influen\u021bat \u0219i de mediul hormonal al corpului. Totu\u0219i, aceste circumstan\u021be nu sunt at\u00e2t de influente \u00eenc\u00e2t s\u0103 nu se poat\u0103 face nimic \u00een privin\u021ba lor, \u00eens\u0103 ceea ce st\u0103 \u00een puterea unei persoane \u00een mare m\u0103sur\u0103 este <strong>stilul s\u0103u de via\u021b\u0103<\/strong>, dintre care alimenta\u021bia, exerci\u021biile \u0219i somnul sunt factori foarte importan\u021bi. <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. Alimenta\u021bia necorespunz\u0103toare<\/h3>\n\n\n\n<p>Problemele pot ap\u0103rea atunci c\u00e2nd cineva nu respect\u0103 regulile de alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i consum\u0103 orice \u00eei este poft\u0103. Acest lucru \u00eenseamn\u0103 c\u0103 alimentele de baz\u0103 ale alimenta\u021biei lor sunt fast-food, pizza \u0219i dulciurile \u00eenso\u021bite de Cola. Aceste alimente pot fi bogate \u00een energie, dar nu ofer\u0103 organismului multe <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine<\/a>, <a href=\"https:\/\/gymbeam.ro\/minerale-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerale<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fibre\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre<\/a> \u0219i al\u021bi nutrien\u021bi care sus\u021bin s\u0103n\u0103tatea. Ca s\u0103 nu mai vorbim de faptul c\u0103, de obicei, le lipsesc proteinele de calitate, care sunt necesare pentru dezvoltarea masei musculare \u0219i a imunit\u0103\u021bii. A\u0219adar, \u00een loc de un corp s\u0103n\u0103tos, <strong>un astfel de stil de via\u021b\u0103 construie\u0219te mediul perfect pentru cre\u0219terea \u021besutului adipos.<\/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>\u00cencepe\u021bi s\u0103 face\u021bi pa\u0219i \u00eence\u021bi \u0219i siguri c\u0103tre o alimenta\u021bie mai s\u0103n\u0103toas\u0103 cu ajutorul sfaturilor noastre din articolul intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/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. Dietele de sl\u0103bire excesive<\/h3>\n\n\n\n<p>Ciclul nesf\u00e2r\u0219it de diete drastice, detoxifieri \u0219i \u00eenfometare nu este nici el benefic pentru compozi\u021bia corporal\u0103. Pute\u021bi sl\u0103bi relativ repede cu ajutorul acestor practici, \u00eens\u0103 odat\u0103 cu kilogramele pierdute ve\u021bi pierde \u0219i mult\u0103 mas\u0103 muscular\u0103. Dac\u0103 reveni\u021bi apoi la dieta cu care v-a\u021bi obi\u0219nuit \u0219i \u00eenlocui\u021bi legumele cu ce m\u00e2nca\u021bi de obicei, greutatea pe care a\u021bi pierdut-o poate reveni extrem de repede. <strong>\u00cen consecin\u021b\u0103, este posibil s\u0103 ajunge\u021bi s\u0103 ave\u021bi \u0219i mai mult\u0103 gr\u0103sime \u0219i mai pu\u021bin\u0103 mas\u0103 muscular\u0103 dec\u00e2t \u00eenainte de a \u00eencepe cura de sl\u0103bire<\/strong>. Dac\u0103 acest lucru se repet\u0103 \u00een mod regulat, pute\u021bi, \u00een mod paradoxal, s\u0103 v\u0103 \u00eendrepta\u021bi c\u0103tre o obezitate ascuns\u0103. <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>Dac\u0103 vre\u021bi s\u0103 \u00eencerca\u021bi o cur\u0103 de detoxifiere, care este la r\u00e2ndul ei benefic\u0103 pentru organism, pute\u021bi g\u0103si sfaturi despre cum s\u0103 face\u021bi acest lucru \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/detoxifierea-si-curatarea-organismului-ce-este-si-cum-va-detoxifiati-organismul-in-mod-natural\/\" target=\"_blank\" aria-label=\"Detoxifierea \u0219i cur\u0103\u021barea organismului: ce este \u0219i cum v\u0103 detoxifia\u021bi organismul \u00een mod natural? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Detoxifierea \u0219i cur\u0103\u021barea organismului: ce este \u0219i cum v\u0103 detoxifia\u021bi organismul \u00een mod natural?<\/strong><\/a><\/p>\n\n\n\n<p><\/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. Activitate fizic\u0103 insuficient\u0103 sau necorespunz\u0103toare<\/h3>\n\n\n\n<p>Modul \u00een care v\u0103 mi\u0219ca\u021bi are, f\u0103r\u0103 \u00eendoial\u0103, un impact asupra compozi\u021biei corpului \u0219i asupra aspectului general. Nu trebuie s\u0103 fi\u021bi persoane sedentare pentru a fi afecta\u021bi de obezitate. Este suficient s\u0103 nu pune\u021bi prea mult\u0103 presiune asupra mu\u0219chilor \u0219i s\u0103 s\u0103ri\u021bi peste antrenamente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Masa muscular\u0103 tinde s\u0103 sl\u0103beasc\u0103 \u0219i s\u0103 se mic\u0219oreze f\u0103r\u0103 un impuls regulat mare<\/strong>. Corpul uman este un bun \u201e\u00eengrijitor\u201d \u0219i poate pur \u0219i simplu s\u0103 scape de \u021besutul consumator de energie pe care oricum nu \u00eel folosi\u021bi. De ce ar trebui s\u0103-l hr\u0103neasc\u0103 \u0219i s\u0103-l sus\u021bin\u0103 s\u0103 func\u021bioneze? Aceea\u0219i problem\u0103 poate ap\u0103rea \u0219i cu oamenii care cred c\u0103 pot ob\u021bine un corp ferm, cu forme atr\u0103g\u0103toare \u0219i, \u00een general, exagereaz\u0103 cu exerci\u021biile cardio. Acest lucru se datoreaz\u0103 faptului c\u0103, prin exerci\u021bii prelungite, organismul poate \u00eencepe s\u0103 ard\u0103 masa muscular\u0103 \u0219i s\u0103 extrag\u0103 energie din ea, ceea ce duce apoi la pierderea treptat\u0103 a acesteia. Atunci c\u00e2nd acest lucru este combinat cu un aport redus de energie \u0219i cu lipsa de proteine, pierderea muscular\u0103 se poate accelera. <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>\u00cen cazul \u00een care sunte\u021bi \u00een c\u0103utarea motiva\u021biei pentru a face mi\u0219care \u0219i v\u0103 \u00eentreba\u021bi ce beneficii pute\u021bi ob\u021bine din aceasta, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-schimba-mintea-si-corpul-vostru-atunci-cand-incepeti-sa-faceti-miscare-si-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum se schimb\u0103 mintea \u0219i corpul vostru atunci c\u00e2nd \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/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\/08\/iStock-1028394762-1124x749.jpg\" alt=\"Ce anume cauzeaz\u0103 obezitatea ascuns\u0103?\" class=\"wp-image-388877\" style=\"width:843px;height:562px\" title=\"Ce anume cauzeaz\u0103 obezitatea ascuns\u0103?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Lipsa somnului, stresul sau obiceiurile nes\u0103n\u0103toase<\/h3>\n\n\n\n<p>Nu doar alimenta\u021bia \u0219i exerci\u021biile fizice determin\u0103 c\u00e2t de mult\u0103 gr\u0103sime \u0219i mas\u0103 muscular\u0103 de\u021bine o persoan\u0103 \u00een organism, ci \u0219i alte domenii ale stilului de via\u021b\u0103. Spre exemplu, lipsa somnului sau <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stresul<\/a>&nbsp;excesiv (prost gestionat) <strong>pot afecta \u00een mod negativ nivelurile de hormoni care regleaz\u0103 apetitul, arderea gr\u0103similor sau dezvoltarea masei musculare<\/strong>. Un alt factor declan\u0219ator al obezit\u0103\u021bii ascunse poate fi consumul mare de alcool sau fumatul. Studiile au confirmat c\u0103 aceste obiceiuri nes\u0103n\u0103toase sunt asociate cu cre\u0219terea depunerii de gr\u0103sime corporal\u0103 \u0219i cu pierderea muscular\u0103. <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>Dac\u0103 sunte\u021bi \u00een c\u0103utare de sfaturi despre cum s\u0103 adormi\u021bi mai u\u0219or, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 adormi\u021bi repede? \u00eencerca\u021bi aceste sfaturi simple pentru un somn mai bun.<\/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\">5. Cultul siluetei suple<\/h3>\n\n\n\n<p>\u00cen societatea noastr\u0103 modern\u0103, este \u00eenc\u0103 valabil\u0103 concep\u021bia conform c\u0103reia un corp slab \u00eenseamn\u0103 automat un corp s\u0103n\u0103tos. Din p\u0103cate, nimic altceva nu este luat \u00een considerare \u00een acest sens, mai ales dac\u0103 o persoan\u0103 a sl\u0103bit olosind metodele potrivite. Din nefericire, \u00eenc\u0103 se \u00eent\u00e2mpl\u0103 ca atunci c\u00e2nd o persoan\u0103 sl\u0103be\u0219te p\u00e2n\u0103 c\u00e2nd se \u00eencadreaz\u0103 \u00eentr-o m\u0103rime XS, toat\u0103 lumea aplaud\u0103, indiferent dac\u0103 a fost din cauza unor diete drastice, stres sau antrenamente interminabile. De asemenea, oamenii devin deseori prea <strong>focusa\u021bi pe greutatea lor<\/strong>, deoarece medicii \u0219i al\u021bi exper\u021bi pun presiune pe asta, \u00eens\u0103 nu se g\u00e2ndesc dac\u0103 au prea mult\u0103 gr\u0103sime \u0219i nu suficient\u0103 mas\u0103 muscular\u0103. \u00cen special femeile se tem de antrenamentele de for\u021b\u0103 \u0219i le este team\u0103 c\u0103 se vor \u00eengr\u0103\u0219a \u0219i c\u0103 se vor m\u0103ri din cauza mu\u0219chilor mai mari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi descoperi de ce nu este bine s\u0103 v\u0103 focusa\u021bi doar pe greutatea corporal\u0103 \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-cantarul-va-arata-un-numar-mai-mare-si-nu-este-vorba-de-grasime\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>De ce c\u00e2ntarul v\u0103 arat\u0103 un num\u0103r mai mare \u0219i nu este vorba de gr\u0103sime<\/strong><\/a><\/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=\"Cum_sa_combateti_obezitatea_ascunsa\"><\/span>Cum s\u0103 combate\u021bi obezitatea ascuns\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 vi s-a m\u0103surat compozi\u021bia corporal\u0103 \u0219i a\u021bi constatat c\u0103 ave\u021bi prea mult\u0103 gr\u0103sime \u0219i nu suficient\u0103 mas\u0103 muscular\u0103, nu dispera\u021bi. Niciodat\u0103 nu este prea t\u00e2rziu s\u0103 \u00eencepe\u021bi s\u0103 rezolva\u021bi aceast\u0103 problem\u0103. C\u00e2nd vine vorba de modificarea corpului, mai \u00eent\u00e2i trebuie s\u0103 v\u0103 \u00eemp\u0103ca\u021bi cu g\u00e2ndul c\u0103 ave\u021bi de parcurs o cale lung\u0103. Mai ales dac\u0103 vre\u021bi rezultate de durat\u0103 \u0219i durabile. Aceasta nu este o provocare de treizeci de zile dup\u0103 care s\u0103 v\u0103 \u00eentoarce\u021bi la rutina voastr\u0103 ini\u021bial\u0103. Schimb\u0103rile pe care le face\u021bi \u00een acest proces ar trebui, \u00een mod ideal, s\u0103 devin\u0103 parte din stilul vostru de via\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen compara\u021bie cu pierderea \u00een greutate conven\u021bional\u0103, abordarea este u\u0219or diferit\u0103. <strong>Vre\u021bi s\u0103 pierde\u021bi gr\u0103sime \u0219i s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103 activ\u0103 \u00een acela\u0219i timp<\/strong>, ceea ce de obicei nu este posibil f\u0103r\u0103 o cre\u0219tere \u00een greutate. A\u0219a c\u0103 mai \u00eent\u00e2i ar trebui s\u0103 v\u0103 concentra\u021bi pe construirea mu\u0219chilor \u0219i abia dup\u0103 c\u00e2teva luni s\u0103 \u00eencepe\u021bi faza de bulking. Dac\u0103 dedica\u021bi suficient timp acestui lucru, ve\u021bi culege roadele sub forma unui corp mai s\u0103n\u0103tos, mai func\u021bional \u0219i mai atractiv.<\/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. Stabili\u021bi-v\u0103 aportul caloric pentru dezvoltarea masei musculare<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dezvoltarea masei musculare este sus\u021binut\u0103 cel mai bine prin <strong>cre\u0219terea aportului de energie cu 10 &#8211; 20% fa\u021b\u0103 de aportul de men\u021binere<\/strong> (cantitatea de calorii necesar\u0103 pentru a men\u021bine greutatea actual\u0103). Pentru majoritatea oamenilor, acest lucru echivaleaz\u0103 cu ad\u0103ugarea a aproximativ 250 de calorii pe zi.<\/li>\n\n\n\n<li>Pentru a v\u0103 ajuta s\u0103 v\u0103 stabili\u021bi aportul de energie, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Calculatorul online de aport de energie<\/a>&nbsp;calculeaz\u0103 aportul de calorii \u0219i macronutrien\u021bi (proteine, carbohidra\u021bi, gr\u0103simi) pe baza parametrilor corpului vostru \u0219i a activit\u0103\u021bilor zilnice.<\/li>\n\n\n\n<li>De asemenea, ar trebui s\u0103 v\u0103 urm\u0103ri\u021bi \u0219i aportul de proteine, care ar trebui s\u0103 se \u00eencadreze \u00een intervalul de <strong>1,4 &#8211; 2 g per kg de greutate corporal\u0103.<\/strong><\/li>\n\n\n\n<li>Atunci c\u00e2nd v\u0103 preg\u0103ti\u021bi un plan de alimenta\u021bie, nu trebuie s\u0103 respecta\u021bi doar cifrele calculate, ci \u0219i regulile unei alimenta\u021bii s\u0103n\u0103toase. Spre exemplu, o <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">farfurie s\u0103n\u0103toas\u0103<\/a>, care este util\u0103 pentru estimarea m\u0103rimii por\u021biei de proteine, carbohidra\u021bi \u0219i gr\u0103simi \u00eentr-o singur\u0103 mas\u0103, poate fi de folos. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru instruc\u021biuni detaliate despre cum s\u0103 concepe\u021bi un plan de alimenta\u021bie, consulta\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103?<\/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\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-1124x749.jpeg\" alt=\"Alimenta\u021bia pentru dezvoltarea masei musculare\" class=\"wp-image-388923\" style=\"width:843px;height:562px\" title=\"Alimenta\u021bia pentru dezvoltarea masei musculare\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u00cencepe\u021bi antrenamentul de for\u021b\u0103<\/h3>\n\n\n\n<p>Mu\u0219chii au nevoie de un stimul pentru a se dezvolta, care se realizeaz\u0103 cel mai bine prin antrenamente de for\u021b\u0103. Acest lucru nu trebuie s\u0103 includ\u0103 exerci\u021bii numai cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>, pe aparate sau cu alte greut\u0103\u021bi la sal\u0103. Pute\u021bi \u00eencepe prin a face exerci\u021bii cu propria greutate, cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/set-benzi-elastice-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">benzi elastice<\/a>&nbsp;sau cu un <a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sistem de antrenament tip suspensie<\/a>. Principalul lucru este s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 face\u021bi exerci\u021biile corect \u0219i s\u0103 cre\u0219te\u021bi treptat greutatea.<\/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\">\n<li>Antrenament de for\u021b\u0103 de <strong>2 &#8211; 4 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/li>\n\n\n\n<li>Dac\u0103 efectua\u021bi antrenamente de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, pute\u021bi ad\u0103uga exerci\u021bii pentru partea superioar\u0103 \u0219i inferioar\u0103 a corpului la fiecare antrenament.<\/li>\n\n\n\n<li>La o frecven\u021b\u0103 de patru antrenamente, pute\u021bi \u00eemp\u0103r\u021bi antrenamentele \u00een p\u0103r\u021bi individuale, \u00eencerc\u00e2nd s\u0103 v\u0103 antrena\u021bi fiecare parte a corpului de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n\n\n\n<li>Cu c\u00e2t sunte\u021bi mai puternici, cu at\u00e2t greutatea de antrenament devine mai u\u0219oar\u0103, ceea ce poate duce la o stagnare a dezvolt\u0103rii musculare. Din acest motiv, este important s\u0103 <strong>cre\u0219te\u021bi treptat dificultatea exerci\u021biilor<\/strong>, ad\u0103ug\u00e2nd mai multe repet\u0103ri, seturi sau m\u0103rind intensitatea acestora.<\/li>\n\n\n\n<li>Pute\u021bi s\u0103 face\u021bi jogging sau alte sporturi, \u00eens\u0103 antrenamentul de rezisten\u021b\u0103 ar trebui s\u0103 aib\u0103 loc mai rar dec\u00e2t antrenamentul de for\u021b\u0103. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, pute\u021bi descoperi sfaturi importante \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 sfaturi despre cum s\u0103 lua\u021bi \u00een greutate \u00eentr-un mod s\u0103n\u0103tos.<\/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\/08\/IMG_2993-1124x749.jpg\" alt=\"Cum s\u0103 v\u0103 antrena\u021bi \u00een cazul gr\u0103simii ascunse? \" class=\"wp-image-388938\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 v\u0103 antrena\u021bi \u00een cazul gr\u0103simii ascunse? \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Concentra\u021bi-v\u0103 mai mult pe pierderea de gr\u0103sime \u00eentr-o perioad\u0103 de timp<\/h3>\n\n\n\n<p>Odat\u0103 cu cre\u0219terea s\u0103n\u0103toas\u0103 \u00een greutate, atunci c\u00e2nd cantitatea de mas\u0103 muscular\u0103 din organism cre\u0219te, exist\u0103 deseori \u0219i o sc\u0103dere natural\u0103 a procentului de gr\u0103sime corporal\u0103. Totu\u0219i, dac\u0103 descoperi\u021bi c\u0103 valorile voastre \u00eenc\u0103 sunt peste limita inferioar\u0103 a normei (peste 20% pentru b\u0103rba\u021bi \u0219i peste 30% pentru femei), va trebui s\u0103 aborda\u021bi problema mai drastic. Principala tranzi\u021bie va fi reducerea aportului caloric.<\/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\">\n<li>Dup\u0103 faza de cre\u0219tere \u00een greutate, este indicat s\u0103 trece\u021bi mai \u00eent\u00e2i la un regim de men\u021binere, cel pu\u021bin pentru c\u00e2teva luni, \u0219i apoi s\u0103 \u00eencepe\u021bi s\u0103 sl\u0103bi\u021bi.<\/li>\n\n\n\n<li>Atunci c\u00e2nd sl\u0103bi\u021bi, trebuie s\u0103 reduce\u021bi aportul caloric cu mult sub produc\u021bia caloric\u0103 \u0219i s\u0103 intra\u021bi \u00eentr-un deficit caloric.<\/li>\n\n\n\n<li>Ini\u021bial, aportul caloric este redus cu 15 &#8211; 20% fa\u021b\u0103 de regimul de men\u021binere. Din nou, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Calculatorul online pentru aportul de energie<\/a>&nbsp;o s\u0103 v\u0103 ajute \u00een acest sens.<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi aportul de proteine la 1,4 &#8211; 2 g per kg de greutate corporal\u0103.<\/li>\n\n\n\n<li>Ar trebui s\u0103 continua\u021bi s\u0103 v\u0103 antrena\u021bi de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 pentru a v\u0103 men\u021bine masa muscular\u0103 maxim\u0103.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi introduce antrenamentul cardio mai des pentru a v\u0103 cre\u0219te consumul de energie. <span style=\"color: #ff6600\">[15, 17-18]<\/span><\/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\">4. Nu uita\u021bi despre regenerarea organismului<\/h3>\n\n\n\n<p>Pentru acest proces nu trebuie s\u0103 sta\u021bi tol\u0103ni\u021bi acas\u0103 \u00een fa\u021ba televizorului, ci pute\u021bi s\u0103 v\u0103 planifica\u021bi cel pu\u021bin 1-2 zile pe s\u0103pt\u0103m\u00e2n\u0103 f\u0103r\u0103 antrenament intens. Nu ezita\u021bi s\u0103 v\u0103 implica\u021bi \u00eentr-o activitate relaxant\u0103 pentru voi. Pentru unii, aceasta poate fi o plimbare, un stretching sau o alergare u\u0219oar\u0103. <strong>Odihna este o parte important\u0103 a efortului general<\/strong>, deoarece este perioada \u00een care organismul \u00ee\u0219i reface energia (glicogenul de carbohidra\u021bi stocat) \u0219i depozitele de lichide dup\u0103 un antrenament. \u00cen plus, masa muscular\u0103 are nevoie de timp pentru a se recupera, astfel \u00eenc\u00e2t s\u0103 poat\u0103 face fa\u021b\u0103 unei greut\u0103\u021bi \u0219i mai mari dec\u00e2t ultima dat\u0103 la urm\u0103torul antrenament. De asemenea, v\u0103 pute\u021bi sus\u021bine <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regenerarea<\/a> organismului cu ajutorul unui accesoriu de masaj eficient, cum ar fi o <a href=\"https:\/\/gymbeam.ro\/rola-din-spuma-cu-vibratii-pentru-exercitii-v-roll-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rol\u0103<\/a>&nbsp;de masaj sau un alt <a href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dispozitiv<\/a>. <span style=\"color: #ff6600\">[19]<\/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\/08\/IMG_8439-1124x749.jpg\" alt=\"Cum s\u0103 sus\u021bine\u021bi dezvoltarea masei musculare?\" class=\"wp-image-388953\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 sus\u021bine\u021bi dezvoltarea masei musculare?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Urm\u0103ri\u021bi-v\u0103 progresul<\/h3>\n\n\n\n<p>Pentru a r\u0103m\u00e2ne pe drumul cel bun, motiva\u021bi \u0219i pentru a primi feedback cu privire la eforturile voastre, stabili\u021bi-v\u0103 <strong>o etap\u0103 de verificare la fiecare dou\u0103 s\u0103pt\u0103m\u00e2ni<\/strong>. M\u0103sura\u021bi-v\u0103 circumferin\u021ba corpului, c\u00e2nt\u0103ri\u021bi-v\u0103 \u0219i, \u00een mod ideal, merge\u021bi la InBody o dat\u0103 pe lun\u0103 pentru a v\u0103 m\u0103sura masa muscular\u0103 \u0219i gr\u0103simea corporal\u0103. De asemenea, pute\u021bi face fotografii de progres pe care s\u0103 le compara\u021bi \u00eentre ele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 m\u0103sura\u021bi progresul, <strong>este important s\u0103 c\u00e2nt\u0103ri\u021bi \u0219i s\u0103 m\u0103sura\u021bi \u00een acelea\u0219i condi\u021bii, sau cel pu\u021bin similare<\/strong>. Asta \u00eenseamn\u0103 s\u0103 v\u0103 m\u0103sura\u021bi \u00een acela\u0219i moment al zilei, \u00een haine similare \u0219i s\u0103 \u021bine\u021bii cont dac\u0103 a\u021bi m\u00e2ncat sau a\u021bi mers la toalet\u0103 \u00eenainte. Pentru femei, se ia in considerare \u0219i faza \u00een curs a ciclului menstrual. Acest lucru poate interfera cu greutatea voastr\u0103.<\/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. Concentra\u021bi-v\u0103 pe un somn mai bun \u0219i pe gestionarea stresului<\/h3>\n\n\n\n<p>Dac\u0103 ave\u021bi un antrenament \u0219i o alimenta\u021bie perfect echilibrate, \u00eens\u0103 nu oferi\u021bi corpului suficient somn \u0219i odihn\u0103, probabil c\u0103 rezultatele nu vor fi cele a\u0219teptate. Acest lucru se datoreaz\u0103 mai multor factori. Spre exemplu, lipsa somnului poate avea un impact negativ asupra nivelurilor hormonale (\u2191grelin\u0103 &#8211; hormonul foamei, \u2193leptin\u0103 &#8211; hormonul sa\u021biet\u0103\u021bii), ceea ce v\u0103 poate determina s\u0103 ave\u021bi mai multe pofte \u0219i s\u0103 alege\u021bi tipuri de alimente mai pu\u021bin potrivite. \u00cen general, se pare c\u0103 privarea de somn este asociat\u0103 cu o inciden\u021b\u0103 mai mare a e\u0219ecului \u00een transformarea corpului. Din aceste motive, \u00eencerca\u021bi s\u0103 v\u0103 sus\u021bine\u021bi eforturile generale cu <strong>7-9 ore de somn<\/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>De asemenea, <strong>ar trebui s\u0103 ave\u021bi grij\u0103 de s\u0103n\u0103tatea voastr\u0103 mintal\u0103 \u0219i s\u0103 gestiona\u021bi mai bine stresul<\/strong>. \u00cen acest sens nu exist\u0103 o re\u021bet\u0103 identic\u0103 pentru toat\u0103 lumea, \u00eens\u0103 ca exemplificare men\u021bion\u0103m exerci\u021bii de respira\u021bie, plimb\u0103ri \u00een aer curat, lecturarea unei c\u0103r\u021bi, un masaj de relaxare sau timpul petrecut cu prietenii sau familia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Somnul poate avea un impact negativ nu numai asupra pierderii \u00een greutate, ci \u0219i asupra performan\u021bei voastre sportive \u0219i asupra altor aspecte importante ale vie\u021bii voastre. Pute\u021bi citi mai multe despre importan\u021ba somnului \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce se \u00eent\u00e2mpl\u0103 cu organismul c\u00e2nd nu dormi\u021bi suficient?<\/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\/08\/MG_5239-1124x749.jpeg\" alt=\"Odihna de dup\u0103 antrenament\" class=\"wp-image-389008\" style=\"width:843px;height:562px\" title=\"Procesul de regenerare a organismului\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Fi\u021bi consecven\u021bi \u0219i r\u0103bd\u0103tori<\/h3>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 schimba\u021bi complet fizicul, trebuie s\u0103 accepta\u021bi faptul c\u0103 s-ar putea s\u0103 nu func\u021bioneze at\u00e2t de repede pe c\u00e2t v-a\u021bi dori. Uneori s-ar putea s\u0103 descoperi\u021bi c\u0103 \u00een loc s\u0103 face\u021bi un pas \u00eenainte, face\u021bi de fapt doi pa\u0219i \u00eenapoi. Dar asta face parte din proces. <strong>Important este s\u0103 nu pierde\u021bi direc\u021bia \u0219i s\u0103 continua\u021bi \u00een ciuda oric\u0103ror abateri de la alimenta\u021bia sau planul vostru de antrenament<\/strong>. Dac\u0103 ave\u021bi suficient\u0103 r\u0103bdare, \u00een timp ve\u021bi descoperi c\u0103 de fapt nu trebuie s\u0103 v\u0103 g\u00e2ndi\u021bi dac\u0103 ave\u021bi chef sau nu de exerci\u021bii fizice, ci va deveni pur \u0219i simplu un obicei. Atunci va fi mult mai u\u0219or s\u0103 v\u0103 men\u021bine\u021bi rezultatele \u0219i chiar s\u0103 le \u00eembun\u0103t\u0103\u021bi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi cum s\u0103 introduce\u021bi exerci\u021biile \u00een rutina voastr\u0103 zilnic\u0103, consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-transformati-exercitiile-fizice-intr-un-obicei-in-8-pasi-simpli\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 v\u0103 transforma\u021bi antrenamentul \u00eentr-un obicei \u00een 8 pa\u0219i simpli.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obezitatea ascuns\u0103 este dovada c\u0103 o greutate normal\u0103 nu \u00eenseamn\u0103 neap\u0103rat un corp s\u0103n\u0103tos. <strong>Excesul de gr\u0103sime corporal\u0103 combinat cu lipsa masei musculare este o bomb\u0103 cu ceas<\/strong>. Acest fenomen este asociat cu un risc de apari\u021bie a diferitelor boli \u0219i, mai t\u00e2rziu, cu o calitate general\u0103 mai slab\u0103 a vie\u021bii. Prin urmare, este important s\u0103 depista\u021bi din timp obezitatea ascuns\u0103 \u0219i s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi ceva \u00een privin\u021ba acesteia c\u00e2t mai cur\u00e2nd posibil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cele mai importante mijloace de a v\u0103 ajuta s\u0103 v\u0103 schimba\u021bi compozi\u021bia corpului \u00een bine includ o <strong>alimenta\u021bie s\u0103n\u0103toas\u0103, antrenamentele de for\u021b\u0103, somn suficient, odihn\u0103, \u00eengrijire a s\u0103n\u0103t\u0103\u021bii mintale \u0219i r\u0103bdare<\/strong>. Trebuie s\u0103 persevera\u021bi \u0219i s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 schimba\u021bi stilul de via\u021b\u0103 pas cu pas. Recompensa va fi un corp mai s\u0103n\u0103tos, iar bonusul va fi o siluet\u0103 mai atractiv\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, v\u0103 rug\u0103m s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri pentru a afla \u0219i ace\u0219tia informa\u021bii valoroase despre obezitatea ascuns\u0103.<\/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>Ce \u00eenseamn\u0103 obezitate ascuns\u0103? Cum arat\u0103 un corp slab dar care con\u021bine gr\u0103sime \u0219i ce se poate face \u00een acest sens? Toate acestea le ve\u021bi descoperi dup\u0103 ce ve\u021bi citi articolul nostru.<\/p>\n","protected":false},"author":129,"featured_media":388823,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7190,7442,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-393608","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-cresterea-masei-musculare","9":"tag-grasime-corporala","10":"tag-pierdere-in-greutate","11":"tag-un-stil-de-viata-sanatos","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>Skinny Fat: ce este obezitatea ascuns\u0103, cum s\u0103 o recunoa\u0219te\u021bi \u0219i s\u0103 o combate\u021bi cu succes? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce este obezitatea ascuns\u0103? 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