{"id":397664,"date":"2022-10-20T12:12:47","date_gmt":"2022-10-20T10:12:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=397664"},"modified":"2024-04-25T12:43:02","modified_gmt":"2024-04-25T10:43:02","slug":"skinny-fat-sto-znaci-kako-to-prepoznati-i-uspjesno-se-boriti-protiv-toga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/skinny-fat-sto-znaci-kako-to-prepoznati-i-uspjesno-se-boriti-protiv-toga\/","title":{"rendered":"Skinny fat: \u0160to zna\u010di, kako to prepoznati i uspje\u0161no se boriti protiv toga?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/skinny-fat-sto-znaci-kako-to-prepoznati-i-uspjesno-se-boriti-protiv-toga\/#Sto_znaci_skinny_fat_izgled_tijela\" title=\"\u0160to zna\u010di skinny fat izgled tijela?\">\u0160to zna\u010di skinny fat izgled tijela?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/skinny-fat-sto-znaci-kako-to-prepoznati-i-uspjesno-se-boriti-protiv-toga\/#Kako_prepoznati_skinny_fat_izgled_tijela\" title=\"Kako prepoznati skinny fat izgled tijela?\">Kako prepoznati skinny fat izgled tijela?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/skinny-fat-sto-znaci-kako-to-prepoznati-i-uspjesno-se-boriti-protiv-toga\/#Koje_se_opasnosti_kriju_iza_skinny_fat_tijela\" title=\"Koje se opasnosti kriju iza skinny fat tijela?\">Koje se opasnosti kriju iza skinny fat tijela?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/skinny-fat-sto-znaci-kako-to-prepoznati-i-uspjesno-se-boriti-protiv-toga\/#Koji_su_najcesci_uzroci_skinny_fat_izgleda_tijela\" title=\"Koji su naj\u010de\u0161\u0107i uzroci skinny fat izgleda tijela?\">Koji su naj\u010de\u0161\u0107i uzroci skinny fat izgleda tijela?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/skinny-fat-sto-znaci-kako-to-prepoznati-i-uspjesno-se-boriti-protiv-toga\/#Kako_rijesiti_skinny_fat_izgled_tijela\" title=\"Kako rije\u0161iti skinny fat izgled tijela?\">Kako rije\u0161iti skinny fat izgled tijela?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/skinny-fat-sto-znaci-kako-to-prepoznati-i-uspjesno-se-boriti-protiv-toga\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li znali da vitko tijelo ne zna\u010di automatski i zdravo tijelo? Uostalom, tjelesna te\u017eina i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bmi-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BMI<\/a> nisu jedini tjelesni parametri koji utje\u010du na zdravlje. <strong>Postotak masti u tijelu i koli\u010dina mi\u0161i\u0107ne mase<\/strong> tako\u0111er igraju va\u017enu ulogu, \u0161to dokazuje mr\u0161avo masni izgled tijela. U ovom slu\u010daju radi se o nepovoljnoj gra\u0111i tijela kada ima previ\u0161e masti, a premalo mi\u0161i\u0107a. Me\u0111utim, za razliku od normalnih osoba s prekomjernom tjelesnom te\u017einom ili pretilih osoba, osobe s mr\u0161avo masnim izgledom tijela imaju normalnu te\u017einu. Ipak, s njom su povezani sli\u010dni zdravstveni rizici. Vrlo je va\u017eno ne podcijeniti ovo stanje i lije\u010diti ga rano..<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_znaci_skinny_fat_izgled_tijela\"><\/span>\u0160to zna\u010di skinny fat izgled tijela?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svatko je vjerojatno vidio sliku osobe prije i nakon \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-pocetnike-za-brz-i-odrziv-napredak-u-teretani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">po\u010dela vje\u017ebati<\/a> i op\u0107enito promijenila na\u010din \u017eivota. Ispod ovih slika, za\u010dudo, \u010desto se pojavljuje <strong>ista ili sli\u010dna te\u017eina.<\/strong> No, kada detaljnije pogledamo atletsku gra\u0111u, imamo osje\u0107aj da se radi o dvije razli\u010dite osobe. Ovaj lijevo ne izgleda ba\u0161 u formi, a ni stas im na prvi pogled nije \u010dvrst. Dok nakon transformacije osoba mo\u017ee imati istu te\u017einu, ali vidljive mi\u0161i\u0107e, u\u017ei struk i sveukupni izgled koji je nekako fit. \u0160to stoji iza toga? Jednostavna promjena u sastavu tijela. Ta je osoba<strong> izgubila masno tkivo, dobila mi\u0161i\u0107e<\/strong> i postigla zdraviju i privla\u010dniju gra\u0111u tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tjelesna te\u017eina nije jedini pokazatelj na koji treba gledati. Mr\u0161avo masni izgled tijela najbolji je primjer da normalan BMI nije 100 % jamstvo zdravog tijela. Fenomen je dakle <strong>karakteriziran prekomjernom tjelesnom masno\u0107om unato\u010d normalnoj tjelesnoj te\u017eini<\/strong>. Suprotan primjer su sporta\u0161i snage, koji imaju visok BMI, malo masti, ali puno mi\u0161i\u0107a. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste saznali vi\u0161e o BMI-u, kako se izra\u010dunava i za \u0161to se koristi, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bmi-kalkulator-i-je-li-uopce-pouzdan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je BMI kalkulator i je li pouzdan?<\/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=\"Kako izgleda mr\u0161avo masno tijelo?\" class=\"wp-image-388832\" style=\"width:843px;height:530px\" title=\"Kako izgleda mr\u0161avo masno tijelo?\" 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=\"Kako_prepoznati_skinny_fat_izgled_tijela\"><\/span>Kako prepoznati skinny fat izgled tijela?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trenuta\u010dno ne postoje jasni kriteriji za dijagnosticiranje mr\u0161avo masnog tijela. Ipak, naj\u010de\u0161\u0107e se procjenjuje o<strong>dre\u0111ivanjem BMI i postotka tjelesne masti.<\/strong> U slu\u010daju BMI-ja, stru\u010dnjaci se obi\u010dno sla\u017eu oko raspona od <strong>18,5 &#8211; 24,9 kg\/m2,<\/strong> \u0161to predstavlja normalan raspon te\u017eine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali to ne vrijedi za granice tjelesne masti. Tu se kriteriji razlikuju od studija do studija. Neki smatraju da su razine rizika <strong>ve\u0107e od 20 % tjelesne masti za mu\u0161karce i 30 % za \u017eene,<\/strong> dok su drugi radovi koristili raspone ve\u0107e od 25 % za mu\u0161karce i 35 % za \u017eene. Stoga moramo \u010dekati da se uspostave slu\u017ebeni standardi za mr\u0161avo masni izgled tijela. U svakom slu\u010daju, ovo su vrijednosti za koje ve\u0107ina stru\u010dnjaka vjeruje da \u010dine granicu izme\u0111u normalnog postotka masti i prekomjerne te\u017eine.<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>Osim toga, mr\u0161ave osobe karakterizira i nizak udio mi\u0161i\u0107ne mase, \u0161to tako\u0111er mo\u017ee imati negativne posljedice. <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 mjerenje sastava tijela naj\u010de\u0161\u0107e se koriste <strong>bioimpedancijske vage<\/strong> (promjene elektri\u010dne vodljivosti razli\u010ditih tjelesnih tkiva) ili denzitometrija, poznata i kao <strong>DEXA<\/strong>, koja se temelji na principu razli\u010dite vodljivosti rendgenske svjetlosti kroz tkiva. Iako se potonja smatra najto\u010dnijom, za tu svrhu dovoljno je izvagati se na bioimpedancijskoj vagi poput InBody, Tanita, Omron ili &nbsp;Tesla Smart. Ovu vrstu vage tako\u0111er mo\u017eete prona\u0107i u brojnim fitness centrima. Zahvaljuju\u0107i ovoj vagi mo\u017eemo dobiti mnogo zanimljivih informacija o sebi, uklju\u010duju\u0107i koli\u010dinu mi\u0161i\u0107ne i ko\u0161tane mase, masti ili vode u tijelu. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[3]<\/span><\/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=\"Kako izgleda mr\u0161avo masno tijelo?\" class=\"wp-image-388847\" style=\"width:843px;height:562px\" title=\"Kako izgleda mr\u0161avo masno tijelo?\" 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=\"Koje_se_opasnosti_kriju_iza_skinny_fat_tijela\"><\/span>Koje se opasnosti kriju iza skinny fat tijela?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako netko ima vi\u0161e sala nego \u0161to je zdravo, to ga vjerojatno ne\u0107e spasiti \u010dak i ako tablice ka\u017eu da je njegova te\u017eina unutar normalnog raspona. Zapravo, vi\u0161e masti povezano je s ve\u0107im rizikom od brojnih bolesti. U tom smislu, mo\u017ee do\u0107i do <strong>zdravstvenih komplikacija usporedivih s onima s kojima se suo\u010davaju osobe s prekomjernom tjelesnom te\u017einom i pretile osobe.<\/strong> Kod ovih je ljudi taj rizik o\u010ditiji nego kod osoba normalne tjelesne te\u017eine, kojima to ne bi palo na pamet isprve. I tu le\u017ei najve\u0107a opasnost od mr\u0161ave pretilosti. To se ne vidi odmah i osoba mo\u017ee \u017eivjeti u pogre\u0161nom uvjerenju da je sve u redu.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[4]<\/span><\/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\">Koji su zdravstveni rizici skinny fat izgleda tijela?<\/h3>\n\n\n\n<p>Visok postotak tjelesne masti i, obrnuto, nedostatak mi\u0161i\u0107ne mase prijetnja je tijelu iz nekoliko razloga. Studije koje su promatrale zdravstveni status ljudi s mr\u0161avo masnim izgledom tijela ili normalnom tjelesnom te\u017einom otkrile su brojne rizike. U usporedbi s osobama s ni\u017eim postotkom masti, ve\u0107a je vjerojatnost da \u0107e imati:<\/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>visoki krvni tlak<\/strong><\/li>\n\n\n\n<li><strong>Dislipidemiju (poreme\u0107aj metabolizma masti)<\/strong><\/li>\n\n\n\n<li><strong>pove\u0107ane razine kolesterola<\/strong><\/li>\n\n\n\n<li><strong>sr\u010dane bolesti<\/strong><\/li>\n\n\n\n<li><strong>Inzulinsku<\/strong> rezistenciju (smanjenu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=CZ-video\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osjetljivost na inzulin<\/a>), \u0161to mo\u017ee dovesti do dijabetesa tipa 2.<span style=\"color: #ff6600\"> [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>Rije\u010d je o ozbiljnim zdravstvenim komplikacijama koje mogu zna\u010dajno naru\u0161iti kvalitetu va\u0161eg \u017eivota. Stoga je od presudne va\u017enosti rano prepoznati mr\u0161avo masni izgled tijela i po\u010deti rje\u0161avati taj problem.<\/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\">\u0160to mo\u017ee uzrokovati nedostatak mi\u0161i\u0107a?<\/h3>\n\n\n\n<p>Nedostatak mi\u0161i\u0107a, koji je tako\u0111er tipi\u010dan za mr\u0161avo masni izgled tijela, tako\u0111er ima niz negativnih posljedica i smanjuje ukupnu kvalitetu \u017eivota.<\/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>Ljudsko tijelo treba mi\u0161i\u0107e kako bi ispravno funkcioniralo, a op\u0107enito osoba postaje <strong>slabija<\/strong> kako gubi mi\u0161i\u0107e. To se mo\u017ee manifestirati u svakodnevnom \u017eivotu, gdje netko mo\u017ee imati pote\u0161ko\u0107a, naprimjer, s podizanjem te\u0161kih stvari u kupnji, obavljanjem ku\u0107anskih poslova ili premje\u0161tanjem namje\u0161taja.<\/li>\n\n\n\n<li>Istodobno postajemo <strong>podlo\u017eniji prijelomima<\/strong> i ozljedama kostiju, zglobova, ligamenata i drugih dijelova mi\u0161i\u0107no-ko\u0161tanog sustava. To je osobito tipi\u010dno u starijoj dobi, kada se koli\u010dina mi\u0161i\u0107ne mase u tijelu prirodno smanjuje.<\/li>\n\n\n\n<li>Smanjenje mi\u0161i\u0107ne mase tako\u0111er mo\u017ee uzrokovati<strong> sporiji metabolizam<\/strong> (manje sagorjelih kalorija), budu\u0107i da se radi o visoko metaboli\u010dki aktivnim dijelovima tijela.<\/li>\n\n\n\n<li>Niska mi\u0161i\u0107na masa tako\u0111er predstavlja metaboli\u010dki rizik za tijelo jer je glavno <strong>skladi\u0161te aminokiselina<\/strong> koje su glavni gradivni blokovi tijela. Potrebne su mu aminokiseline za regeneraciju i popravak drugih tkiva i organa.<\/li>\n\n\n\n<li>Posljednje, ali ne i najmanje va\u017eno, mi\u0161i\u0107i igraju va\u017enu ulogu u izgledu tjelesne gra\u0111e pojedinca koja mo\u017ee izgledati <strong>manje privla\u010dno<\/strong> u usporedbi s ve\u0107im udjelom aktivne mase. Zapravo, mi\u0161i\u0107i u\u010dvr\u0161\u0107uju tijelo i stvaraju lijepe obline. <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>Ako \u017eelite potaknuti rast mi\u0161i\u0107a, a ne znate kako to u\u010diniti, pro\u010ditajte na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly? (opens in a new tab)\">\u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete mi\u0161i\u0107e?<\/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=\"Nedostatak mi\u0161i\u0107ne mase\" class=\"wp-image-389033\" style=\"width:843px;height:562px\" title=\"Nedostatak mi\u0161i\u0107ne 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_najcesci_uzroci_skinny_fat_izgleda_tijela\"><\/span>Koji su naj\u010de\u0161\u0107i uzroci skinny fat izgleda tijela?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekoliko je razloga za razvoj mr\u0161avo masnog izgleda tijela i \u010desto nije lako odrediti samo jednog krivca. Obi\u010dno je to kombinacija nekoliko \u010dimbenika. Naprimjer, netko je ro\u0111en s <strong>genetskom predispozicijom<\/strong> za skladi\u0161tenje vi\u0161e masti u tijelu. Na to mo\u017ee utjecati i hormonsko okru\u017eenje tijela. Me\u0111utim, te okolnosti obi\u010dno nisu toliko utjecajne da se ni\u0161ta ne mo\u017ee u\u010diniti u vezi s njima. No ono o \u010demu osoba odlu\u010duje u velikoj je mjeri <strong>na\u010din \u017eivota<\/strong>, od kojih su prehrana, tjelovje\u017eba i spavanje va\u017eni \u010dimbenici. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[10]<\/span><\/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. Neprikladna prehrana<\/h3>\n\n\n\n<p>Problem mo\u017ee nastati kada se netko ne pridr\u017eava pravila zdrave prehrane i jede \u0161to god \u017eeli. To zna\u010di da su glavni dio njihove prehrane brza hrana, pizza i slatki\u0161i zaliveni Colom. Ta je hrana mo\u017eda bogata energijom, ali tijelu ne daje mnogo <a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina<\/a>, <a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerala<\/a>, <a href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlakana<\/a> i drugih zdravih nutrijenata. Da ne spominjemo da im obi\u010dno nedostaje kvalitetnih proteina, koji su potrebni za rast mi\u0161i\u0107a i imunitet. Dakle, umjesto zdravog tijela, <strong>takav na\u010din \u017eivota stvara savr\u0161eno okru\u017eenje za rast masnog 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>Po\u010dnite \u010diniti male korake prema zdravijoj prehrani uz savjete u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako se nau\u010diti zdravo hraniti?<\/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. Pretjerana dijeta<\/h3>\n\n\n\n<p>Beskrajan ciklus drasti\u010dnih dijeta, detoksikacija i gladovanja nije dobar ni za tjelesnu kompoziciju. Na ovaj na\u010din mo\u017eete relativno brzo smr\u0161avjeti, ali \u0107ete uz izgubljene kilograme izgubiti i dosta mi\u0161i\u0107ne mase. Ako se nakon toga vratite na normalnu prehranu i povr\u0107e zamijenite uobi\u010dajenom prehranom, izgubljena te\u017eina mo\u017ee se brzo vratiti.<strong> Kao rezultat toga, mogli biste zavr\u0161iti s jo\u0161 vi\u0161e masti i manje mi\u0161i\u0107a nego prije po\u010detka dijete.<\/strong> Ako se to redovito ponavlja, mo\u017eete paradoksalno napredovati do mr\u0161avo masnog izgleda tijela. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li isprobati detoksikaciju koja je zauzvrat korisna za tijelo, savjete o tome kako to u\u010diniti mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-i-ciscenje-organizma-sto-je-to-i-kako-prirodno-detoksicirati-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Detoksikacija i \u010di\u0161\u0107enje organizma: \u0161to je to i kako prirodno detoksicirati tijelo?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nedovoljna ili neprikladna tjelesna aktivnost<\/h3>\n\n\n\n<p>Na\u010din na koji se kre\u0107ete nedvojbeno utje\u010de na sastav va\u0161eg tijela i cjelokupni izgled. Ne morate biti kau\u010d krumpir da biste bili pogo\u0111eni pretilo\u0161\u0107u. Dovoljno je ako ne optere\u0107ujete previ\u0161e mi\u0161i\u0107e i preska\u010dete treninge.<\/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\u0107na masa ima tendenciju slabljenja i smanjivanja ako se redovito ne ja\u010da.<\/strong> Na\u0161e tijelo je dobar &#8216;doma\u0107in&#8217; i mo\u017ee se jednostavno rije\u0161iti tkiva koje tro\u0161i energiju koju ionako ne koristite. Za\u0161to bi ga trebalo hraniti i odr\u017eavati u funkciji? Isti problem mo\u017ee nastati i kod ljudi koji misle da mogu dobiti \u010dvrsto tijelo s lijepim oblinama te op\u0107enito pretjeruju s kardiom. To je zato \u0161to kod dugotrajnog vje\u017ebanja tijelo mo\u017ee po\u010deti sagorijevati mi\u0161i\u0107nu masu i iz nje izvla\u010diti energiju, \u0161to onda rezultira njezinim postupnim gubitkom. Kada se to kombinira s niskim unosom energije i nedostatkom proteina, gubitak mi\u0161i\u0107a se mo\u017ee ubrzati. <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>U slu\u010daju da tra\u017eite motivaciju za vje\u017ebanje i pitate se kakve koristi mo\u017eete imati od toga, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=306367\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se va\u0161e tijelo i um mijenjaju kada po\u010dnete vje\u017ebati i zdravo se hraniti?<\/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=\"\u0160to uzrokuje mr\u0161avo masni izgled tijela?\" class=\"wp-image-388877\" style=\"width:843px;height:562px\" title=\"\u0160to uzrokuje mr\u0161avo masni izgled tijela?\" 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. Nedostatak sna, stres i lo\u0161e navike<\/h3>\n\n\n\n<p>Nisu samo prehrana i tjelovje\u017eba ti koji odre\u0111uju koliko masti i mi\u0161i\u0107a osoba ima u tijelu. Ostala podru\u010dja \u017eivotnog stila tako\u0111er igraju ulogu. Primjerice, nedostatak sna ili pretjeran (lo\u0161e kontroliran) <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stres<\/a> mogu <strong>negativno utjecati na razine hormona koji reguliraju apetit, sagorijevanje masti ili rast mi\u0161i\u0107a<\/strong>. Jo\u0161 jedan okida\u010d za mr\u0161avo masni izgled tijela mo\u017ee biti visok unos alkohola ili pu\u0161enje. Studije su potvrdile da su te nezdrave navike povezane s pove\u0107anim talo\u017eenjem masnog tkiva i gubitkom mi\u0161i\u0107a. <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>Tra\u017eite li savjete kako lak\u0161e zaspati, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/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. Kult mr\u0161avosti<\/h3>\n\n\n\n<p>U na\u0161em modernom dru\u0161tvu jo\u0161 uvijek vrijedi da biti mr\u0161av automatski zna\u010di i zdrav. Na\u017ealost, pri tome se ni\u0161ta drugo ne uzima u obzir, a ponajmanje je li osoba smr\u0161avjela pravim metodama. Na\u017ealost, jo\u0161 uvijek je tako da kada osoba smr\u0161avi i stane u veli\u010dinu XS, svi plje\u0161\u0107u, bez obzira radilo se o drasti\u010dnim dijetama, stresu ili vje\u017ebanju bez kraja. Ljudi se tako\u0111er \u010desto previ\u0161e<strong> fiksiraju na svoju te\u017einu<\/strong> jer ih lije\u010dnici i drugi stru\u010dnjaci pitaju o tome. Ali tada ne razmi\u0161ljaju imaju li previ\u0161e sala, a premalo mi\u0161i\u0107a. Osobito za \u017eene, ovo mo\u017ee biti mje\u0161avina straha od treninga snage. \u017dene se boje da \u0107e se udebljati i ote\u017eati zbog ve\u0107ih mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"64381,67330,67804,105934\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_rijesiti_skinny_fat_izgled_tijela\"><\/span>Kako rije\u0161iti skinny fat izgled tijela?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste na mjerenju tjelesne gra\u0111e ustanovili da imate previ\u0161e masnog tkiva, a premalo mi\u0161i\u0107a, nemojte o\u010dajavati. Nikada nije kasno da se po\u010dnete baviti time. Kad je rije\u010d o modifikaciji tijela, prvo se treba pomiriti s \u010dinjenicom da je to dug put. Pogotovo ako \u017eelite trajne i odr\u017eive rezultate. Ovo nije neki tridesetodnevni izazov nakon kojeg \u0107ete se vratiti svojoj prvobitnoj rutini. Promjene koje napravite u ovom procesu trebale bi idealno postati dio va\u0161eg \u017eivotnog stila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U usporedbi s konvencionalnim mr\u0161avljenjem, pristup je malo druga\u010diji.<strong> \u017delite istovremeno izgubiti masno tkivo i izgraditi aktivnu mi\u0161i\u0107nu masu<\/strong>, \u0161to obi\u010dno nije mogu\u0107e bez debljanja. Dakle, prvo se trebate usredoto\u010diti na izgradnju mi\u0161i\u0107a, a nakon nekoliko mjeseci mo\u017eete zapo\u010deti fazu pove\u0107anja mase. Posvetite li tome dovoljno vremena, sve \u0107e to uroditi plodom u obliku zdravijeg, funkcionalnijeg i privla\u010dnijeg tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Odredite unos kalorija za rast mi\u0161i\u0107a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rast mi\u0161i\u0107a najbolje se podupire <strong>pove\u0107anjem unosa energije za 10 &#8211; 20 % u odnosu na unos za njihovo odr\u017eavanj<\/strong>e (koli\u010dina kalorija potrebna za odr\u017eavanje trenutne te\u017eine). Za ve\u0107inu ljudi to je jednako dodavanju pribli\u017eno 250 kalorija dnevno.<\/li>\n\n\n\n<li>Kako bi vam pomogao da odredite svoj energetski unos <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Online kalkulator energetskog unosa<\/a> izra\u010dunava va\u0161 unos kalorija i makronutrijenata (proteina, ugljikohidrata, masti) na temelju va\u0161ih tjelesnih parametara i dnevnih aktivnosti.<\/li>\n\n\n\n<li>Tako\u0111er biste trebali pripaziti na unos proteina koji bi trebao biti u rasponu od <strong>1,4 &#8211; 2 g po kg tjelesne te\u017eine.<\/strong><\/li>\n\n\n\n<li>Prilikom pripreme prehrane ne treba se pridr\u017eavati samo izra\u010dunatih brojeva, ve\u0107 i pravila zdrave prehrane. Naprimjer, od pomo\u0107i mo\u017ee biti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdravi tanjur<\/a>, koji je koristan za procjenu veli\u010dine porcije proteina, ugljikohidrata i masti u jednom obroku. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[16]<\/span><\/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>Za detaljne upute o tome kako slo\u017eiti prehranu, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izra\u010dunati unos energije i hranjivih tvari za mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107ne mase?<\/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=\"Prehrana za dobivanje mi\u0161i\u0107a\" class=\"wp-image-388923\" style=\"width:843px;height:562px\" title=\"Prehrana za dobivanje mi\u0161i\u0107a\" 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. Zapo\u010dnite s vje\u017ebama snage<\/h3>\n\n\n\n<p>Mi\u0161i\u0107ima je potreban poticaj za njihov rast, \u0161to se najbolje posti\u017ee vje\u017ebanjem snage. To ne mora uklju\u010divati samo vje\u017ebanje s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">utezima<\/a>, na spravama ili s drugim optere\u0107enjima u teretani. Mo\u017eete po\u010deti vje\u017ebati s vlastitom te\u017einom, s elasti\u010dnim trakama s otporom ili suspenzijskim trena\u017eerom. Glavna stvar je nau\u010diti pravilno vje\u017ebati i postupno pove\u0107avati optere\u0107enje.<\/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>Trening snage <strong>2 &#8211; 4 puta tjedno.<\/strong><\/li>\n\n\n\n<li>Ako vje\u017ebate dva puta tjedno, svakom treningu mo\u017eete dodati vje\u017ebe za gornji i donji dio tijela.<\/li>\n\n\n\n<li>Uz u\u010destalost od \u010detiri treninga, treninge mo\u017eete podijeliti u pojedina\u010dne dijelove, nastoje\u0107i svaki dio tijela vje\u017ebati barem dva puta tjedno.<\/li>\n\n\n\n<li>\u0160to ste ja\u010di, optere\u0107enje za trening postaje lak\u0161e, \u0161to mo\u017ee rezultirati stagnacijom rasta mi\u0161i\u0107a. Zbog toga je va\u017eno <strong>postupno pove\u0107avati te\u017einu vje\u017ebi<\/strong>, dodaju\u0107i vi\u0161e ponavljanja, serija ili pove\u0107avaju\u0107i intenzitet.<\/li>\n\n\n\n<li>Mo\u017eete i\u0107i na tr\u010danje ili se baviti drugim sportom, ali trening izdr\u017eljivosti bi trebao biti rje\u0111i od treninga snage. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[16]<\/span><\/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>Ako \u017eelite saznati vi\u0161e o tome kako dobiti mi\u0161i\u0107e, mo\u017eete prona\u0107i vi\u0161e vrijednih savjeta u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta za zdravo debljanje.<\/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=\"Kako vje\u017ebati uz mr\u0161avo masni izgled tijela?\" class=\"wp-image-388938\" style=\"width:843px;height:562px\" title=\"Kako vje\u017ebati uz mr\u0161avo masni izgled tijela?\" 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. Vi\u0161e se usredoto\u010dite na gubitak masti kroz dulji vremenski period<\/h3>\n\n\n\n<p>Sa zdravim debljanjem, kada se pove\u0107ava koli\u010dina mi\u0161i\u0107ne mase u tijelu, \u010desto dolazi do prirodnog smanjenja postotka tjelesne masti. Me\u0111utim, ako ustanovite da su va\u0161e vrijednosti i dalje iznad donje granice norme (iznad 20 % za mu\u0161karce i iznad 30 % za \u017eene), morat \u0107ete prije\u0107i u fazu mr\u0161avljenja. Glavni prijelaz bit \u0107e smanjenje unosa kalorija.<\/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>Nakon faze debljanja po\u017eeljno je najprije prije\u0107i na re\u017eim odr\u017eavanja, barem na nekoliko mjeseci, a zatim krenuti s mr\u0161avljenjem.<\/li>\n\n\n\n<li>Kada gubite na te\u017eini, morate smanjiti unos kalorija znatno ispod svoje kalorijske potro\u0161nje i u\u0107i u kalorijski deficit.<\/li>\n\n\n\n<li>U po\u010detku se unos kalorija smanjuje za 15 &#8211; 20 % u usporedbi s re\u017eimom odr\u017eavanja. Opet, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">online kalkulator unosa energije <\/a>pomo\u0107i \u0107e vam u izra\u010dunu.<\/li>\n\n\n\n<li>Nastojte odr\u017eavati unos proteina na 1,4 &#8211; 2 g po kg tjelesne te\u017eine.<\/li>\n\n\n\n<li>Trebali biste nastaviti vje\u017ebati najmanje dva puta tjedno kako biste odr\u017eali maksimalnu mi\u0161i\u0107nu masu.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete uklju\u010diti kardio trening \u010de\u0161\u0107e kako biste pove\u0107ali potro\u0161nju energije. <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. Ne zaboravite na regeneraciju tijela<\/h3>\n\n\n\n<p>Ne morate biti uvaljani kod ku\u0107e ispred TV-a, ali planirajte barem 1-2 dana u tjednu bez te\u0161kih treninga. Slobodno se uklju\u010dite u aktivnost za koju znate da vas opu\u0161ta. Za neke je to hodanje, istezanje ili lagano tr\u010danje.<strong> Odmor je va\u017ean dio va\u0161eg cjelokupnog truda<\/strong>. To je vrijeme u kojem va\u0161e tijelo nadokna\u0111uje svoju energiju (pohranjeni glikogen ugljikohidrata) i zalihe teku\u0107ine nakon treninga. Isto tako, va\u0161im mi\u0161i\u0107ima treba vremena da se oporave kako bi na sljede\u0107em treningu mogli podnijeti jo\u0161 ve\u0107e optere\u0107enje nego pro\u0161li put. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Oporavak<\/a>&nbsp; mo\u017eete podr\u017eati i u\u010dinkovitim priborom za masa\u017eu kao \u0161to je masa\u017eni <a href=\"https:\/\/gymbeam.hr\/vibrirajuci-valjak-za-vjezbanje-v-roll-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">valjak<\/a> ili <a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0161tolj<\/a>. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[19]<\/span><\/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=\"Kako potaknuti rast mi\u0161i\u0107a?\" class=\"wp-image-388953\" style=\"width:843px;height:562px\" title=\"Kako potaknuti rast mi\u0161i\u0107a?\" 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. Pratite svoj napredak<\/h3>\n\n\n\n<p>Kako biste ostali na pravom putu, ostali motivirani i dobili povratne informacije o svojim naporima, <strong>zaka\u017eite mjerenje za provjeru svaka dva tjedna.<\/strong> Izmjerite opseg tijela, izvagajte se i bilo bi idealno jednom mjese\u010dno oti\u0107i u InBody na mjerenje mi\u0161i\u0107a i masti. Tako\u0111er mo\u017eete snimiti fotografije napretka i usporediti ih me\u0111usobno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kod mjerenja napretka<strong> va\u017eno je vagati i mjeriti pod istim ili barem sli\u010dnim uvjetima.<\/strong> To zna\u010di da se mjerite u isto doba dana, u sli\u010dnoj odje\u0107i, uzimaju\u0107i u obzir jeste li prije toga jeli ili i\u0161li na WC. Za \u017eene se tako\u0111er uzima u obzir trenutna faza njihovog menstrualnog ciklusa. To doista mo\u017ee utjecati na va\u0161u te\u017einu.<\/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. Usredoto\u010dite se na bolji san i upravljanje stresom<\/h3>\n\n\n\n<p>Ako imate savr\u0161eno uravnote\u017een trening i prehranu, ali svom tijelu ne dajete dovoljno odmora i sna, rezultati vjerojatno ne\u0107e biti onakvi kakve o\u010dekujete. To je zbog nekoliko \u010dimbenika. Naprimjer, nedovoljno sna mo\u017ee utjecati na razinu hormona (\u2191grelin &#8211; hormon gladi, \u2193leptin &#8211; hormon sitosti), zbog \u010dega mo\u017eete vi\u0161e \u017eudjeti za hranom i birati manje prikladne vrste hrane. Sve u svemu, \u010dini se da je nedostatak sna povezan s ve\u0107om u\u010destalo\u0161\u0107u neuspjeha u transformaciji tijela. Iz tih razloga poku\u0161ajte podr\u017eati svoje cjelokupne napore sa<strong> 7 &#8211; 9 sati sna.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[20]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er<strong> biste trebali voditi ra\u010duna o svom mentalnom zdravlju i bolje upravljati stresom.<\/strong> Svakome od nas u tom pogledu mo\u017ee pomo\u0107i ne\u0161to druga\u010dije. Dobre tehnike uklju\u010duju vje\u017ebe disanja, \u0161etnju na svje\u017eem zraku, \u010ditanje knjige, masa\u017eu ili dru\u017eenje s prijateljima ili obitelji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spavanje mo\u017ee utjecati ne samo na gubitak te\u017eine, ve\u0107 i na sportske rezultate i druge va\u017ene aspekte va\u0161eg \u017eivota. Vi\u0161e o va\u017enosti sna mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160to se doga\u0111a s va\u0161im tijelom kada ne spavate dovoljno?<\/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=\"Odmor nakon vje\u017ebanja\" class=\"wp-image-389008\" style=\"width:843px;height:562px\" title=\"Regeneracija nakon vje\u017ebanja\" 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. Budite dosljedni i strpljivi<\/h3>\n\n\n\n<p>Kada potpuno mijenjate svoju tjelesnu gra\u0111u, morate prihvatiti da to mo\u017eda ne\u0107e uspjeti onoliko brzo koliko biste \u017eeljeli. Ponekad \u0107ete mo\u017eda otkriti da ste umjesto koraka naprijed, napravili dva koraka unatrag. Ali to je dio procesa. <strong>Va\u017eno je ne izgubiti smjer i nastaviti unato\u010d svim odstupanjima od plana prehrane ili treninga.<\/strong> Ako ste dovoljno strpljivi, s vremenom \u0107ete uvidjeti da zapravo ne morate razmi\u0161ljati ho\u0107ete li vje\u017ebati ili ne i da vam to jednostavno postane navika. Tada \u0107e biti mnogo lak\u0161e odr\u017eavati rezultate, pa \u010dak i pobolj\u0161ati ih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kako uklopiti tjelovje\u017ebu u svoju svakodnevnu rutinu, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako vje\u017ebanje pretvoriti u naviku u 8 jednostavnih koraka.<\/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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mr\u0161avo masni izgled tijela dokaz je da normalna te\u017eina ne zna\u010di automatski i zdravo tijelo.<strong> Vi\u0161ak tjelesne masti u kombinaciji s nedostatkom mi\u0161i\u0107ne mase tempirana je bomba.<\/strong> Povezana je s rizikom od raznih bolesti, a u kasnijoj \u017eivotnoj dobi sveukupno lo\u0161ijom kvalitetom \u017eivota. Stoga je va\u017eno rano otkriti mr\u0161avo masni izgled tijela i \u0161to prije po\u010deti ne\u0161to poduzimati u vezi toga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najva\u017enija sredstva koja \u0107e vam pomo\u0107i promijeniti sastav tijela na bolje su z<strong>drava prehrana, vje\u017ebe snage, dovoljno sna, odmora, brige o mentalnom zdravlju i strpljenja.<\/strong> Treba ustrajati i korak po korak po\u010deti mijenjati na\u010din \u017eivota. Nagrada \u0107e biti zdravije tijelo, a bonus \u0107e biti atraktivnija figura.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li vam ovaj \u010dlanak bio od koristi? Ako je tako, podijelite ga sa svojim prijateljima kako bi saznali vrijedne informacije o mr\u0161avo masnom izgledu tijela.<\/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.hr\/proteini\" 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.hr\/sredstva-za-izgaranje-masnoca\" 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>\u0160to se misli pod izrazom mr\u0161avo mastan? Kako izgleda skinny fat tip tijela i \u0161to se mo\u017ee u\u010diniti po tom pitanju? Sve ovo \u0107ete otkriti nakon \u010ditanja na\u0161eg \u010dlanka.<\/p>\n","protected":false},"author":129,"featured_media":388816,"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":[135],"tags":[6368,7184,7436,7634],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-397664","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-rast-misicne-mase-hr","10":"tag-tjelesna-masnoca-hr","11":"tag-zdrav-nacin-zivota-hr","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"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: \u0160to zna\u010di, kako to prepoznati i uspje\u0161no se boriti protiv toga? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to zna\u010di skinny fat? 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