{"id":403903,"date":"2022-12-05T12:55:27","date_gmt":"2022-12-05T11:55:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=403903"},"modified":"2022-12-05T13:01:38","modified_gmt":"2022-12-05T12:01:38","slug":"puteti-castiga-cinci-kilograme-de-craciun","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/puteti-castiga-cinci-kilograme-de-craciun\/","title":{"rendered":"Pute\u021bi c\u00e2\u0219tiga cinci kilograme de Cr\u0103ciun?"},"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\/puteti-castiga-cinci-kilograme-de-craciun\/#De_ce_va_ingrasati_de_sarbatori\" title=\"De ce v\u0103 \u00eengr\u0103\u0219a\u021bi de s\u0103rb\u0103tori?\">De ce v\u0103 \u00eengr\u0103\u0219a\u021bi de s\u0103rb\u0103tori?<\/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\/puteti-castiga-cinci-kilograme-de-craciun\/#Este_posibil_sa_castigati_cinci_sau_mai_multe_kilograme_de_Craciun_si_de_Revelion\" title=\"Este posibil s\u0103 c\u00e2\u0219tiga\u021bi cinci sau mai multe kilograme de Cr\u0103ciun \u0219i de Revelion?\">Este posibil s\u0103 c\u00e2\u0219tiga\u021bi cinci sau mai multe kilograme de Cr\u0103ciun \u0219i de Revelion?<\/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\/puteti-castiga-cinci-kilograme-de-craciun\/#Care_este_o_cantitate_realista_de_greutate_de_castigat_de_Craciun\" title=\"Care este o cantitate realist\u0103 de greutate de c\u00e2\u0219tigat de Cr\u0103ciun?\">Care este o cantitate realist\u0103 de greutate de c\u00e2\u0219tigat de Cr\u0103ciun?<\/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\/puteti-castiga-cinci-kilograme-de-craciun\/#Cum_este_posibil_ca_cineva_sa_castige_5_kg_in_plus_dupa_sezonul_sarbatorilor\" title=\"Cum este posibil ca cineva s\u0103 c\u00e2\u0219tige 5 kg \u00een plus dup\u0103 sezonul s\u0103rb\u0103torilor?\">Cum este posibil ca cineva s\u0103 c\u00e2\u0219tige 5 kg \u00een plus dup\u0103 sezonul s\u0103rb\u0103torilor?<\/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\/puteti-castiga-cinci-kilograme-de-craciun\/#Aveti_nevoie_sa_incepeti_diete_si_detoxifieri_de_Anul_Nou\" title=\"Ave\u021bi nevoie s\u0103 \u00eencepe\u021bi diete \u0219i detoxifieri de Anul Nou?\">Ave\u021bi nevoie s\u0103 \u00eencepe\u021bi diete \u0219i detoxifieri de Anul Nou?<\/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\/puteti-castiga-cinci-kilograme-de-craciun\/#Cat_timp_va_va_lua_sa_ardeti_cele_cinci_kilograme_de_grasime_pe_care_nu_le-ati_castigat_de_Craciun\" title=\"C\u00e2t timp v\u0103 va lua s\u0103 arde\u021bi cele cinci kilograme de gr\u0103sime pe care (nu) le-a\u021bi c\u00e2\u0219tigat de Cr\u0103ciun?\">C\u00e2t timp v\u0103 va lua s\u0103 arde\u021bi cele cinci kilograme de gr\u0103sime pe care (nu) le-a\u021bi c\u00e2\u0219tigat de Cr\u0103ciun?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/puteti-castiga-cinci-kilograme-de-craciun\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cr\u0103ciunul include automat \u0219i timpul petrecut al\u0103turi de cei dragi, c\u00e2nd v\u0103 pute\u021bi bucura de momente frumoase \u00eempreun\u0103, inclusiv de m\u00e2ncare \u0219i b\u0103utur\u0103 de calitate. Toate acele evenimente sociale \u0219i festive sunt doar \u00eenceputul. Mul\u021bi oameni nu reu\u0219esc s\u0103 se decid\u0103 \u0219i \u00ee\u0219i pun  \u00eentreb\u0103ri de genul \u201eMerit\u0103 toate aceste bomboane \u0219i toate celelalte alimente \u00eenc\u0103rcate de calorii s\u0103 fie savurate? \u00cemi voi strica \u00een aceste zile silueta care m-a costat un an de efort?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar este necesar s\u0103 v\u0103 face\u021bi at\u00e2tea griji \u0219i s\u0103 \u00eencerca\u021bi s\u0103 preg\u0103ti\u021bi toate acele preparate delicioase \u00eentr-o <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-gatiti-preparatele-de-craciun-intr-un-mod-mai-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">variant\u0103 mai dietetic\u0103<\/a>&nbsp;sau v\u0103 pute\u021bi r\u0103sf\u0103\u021ba \u00een lini\u0219te? \u00cen toate articolele scrie c\u0103 unii oameni se \u00eengra\u0219\u0103 peste 5 kg de Cr\u0103ciun. Chiar e adev\u0103rat? \u00cen cele mai multe cazuri, realitatea este oarecum diferit\u0103 \u0219i spune o poveste diferit\u0103.<\/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=\"De_ce_va_ingrasati_de_sarbatori\"><\/span>De ce v\u0103 \u00eengr\u0103\u0219a\u021bi de s\u0103rb\u0103tori?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odat\u0103 cu primele decora\u021biuni de Cr\u0103ciun, oamenii \u00eencep s\u0103 intre \u00een panic\u0103 pentru c\u0103 nu au luat cadouri \u00eenc\u0103 \u0219i nu au timp suficient pentru a face totul. Dar apoi apare atmosfera tipic relaxat\u0103 \u0219i festiv\u0103. Pentru c\u00e2teva zile (uneori chiar s\u0103pt\u0103m\u00e2ni) <strong>trece\u021bi \u00eentr-un mod complet diferit de cel cu care a\u021bi fost obi\u0219nuit tot anul<\/strong>. Petrece\u021bi mult mai mult timp cu familia \u0219i prietenii, iar asta implic\u0103 s\u0103 gusta\u021bi tot felul de bun\u0103t\u0103\u021bi care sunt pe mas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e2nca\u021bi mai multe alimente pline de zah\u0103r \u0219i gr\u0103simi \u0219i por\u021bii mai mari \u00een general. Din c\u00e2nd \u00een c\u00e2nd v\u0103 r\u0103sf\u0103\u021ba\u021bi chiar \u0219i cu o can\u0103 de vin fiert sau cu un pahar de prosecco sau vin. Dac\u0103 face\u021bi \u0219i mai pu\u021bin\u0103 mi\u0219care, pentru c\u0103 nu este timp pentru un antrenament corespunz\u0103tor din cauza tuturor petrecerilor \u0219i preg\u0103tirilor de Cr\u0103ciun, ave\u021bi toate \u0219ansele s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi. <strong>Timp de c\u00e2teva zile, intra\u021bi \u00eentr-un surplus de calorii<\/strong>, \u00een care aportul vostru de energie dep\u0103\u0219e\u0219te cu mult consumul de energie. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1124x748.jpg\" alt=\"De ce v\u0103 \u00eengr\u0103\u0219a\u021bi de s\u0103rb\u0103tori?\" class=\"wp-image-319487\" width=\"843\" height=\"561\" title=\"De ce v\u0103 \u00eengr\u0103\u0219a\u021bi de s\u0103rb\u0103tori?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-2048x1364.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Este_posibil_sa_castigati_cinci_sau_mai_multe_kilograme_de_Craciun_si_de_Revelion\"><\/span>Este posibil s\u0103 c\u00e2\u0219tiga\u021bi cinci sau mai multe kilograme de Cr\u0103ciun \u0219i de Revelion?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mul\u021bi oameni sunt \u00eemp\u0103ca\u021bi cu g\u00e2ndul c\u0103 vor pune pe ei c\u00e2teva kilograme \u00een timpul s\u0103rb\u0103torilor, ca apoi s\u0103 \u00eencerce s\u0103 le piard\u0103 dup\u0103 Anul Nou, \u00eens\u0103 de multe ori se g\u00e2ndesc c\u0103 poate de data aceasta nu va fi prea mult. V-a\u021bi \u00eentrebat vreodat\u0103 dac\u0103 este cu adev\u0103rat posibil s\u0103 lua\u021bi c\u00e2teva kilograme \u00een doar opt zile (\u00een perioada 24-31 decembrie)?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 calcul\u0103m de c\u00e2t\u0103 energie ar fi nevoie pentru a c\u00e2\u0219tiga cinci kilograme de gr\u0103sime. Un kilogram de gr\u0103sime con\u021bine energie aproximativ echivalent\u0103 cu 7.700 kcal. \u00cenmul\u021bi\u021bi acest num\u0103r cu cinci \u0219i ob\u021bine\u021bi o <strong>valoare<\/strong> <strong>respectabil\u0103 de 38.500 kcal<\/strong>. Aceasta este <strong>cantitatea de energie pe care ar trebui s\u0103 o ingera\u021bi pentru a c\u00e2\u0219tiga cinci kilograme de gr\u0103sime peste aportul de \u00eentre\u021binere<\/strong>. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoretic, acest lucru ar \u00eensemna <strong>o cre\u0219tere a aportului energetic zilnic de 4.800 kcal pe parcursul a opt zile<\/strong>. Majoritatea oamenilor consum\u0103 \u00eentre 2.000 \u0219i 3.000 de kcal pentru a-\u0219i men\u021bine greutatea corporal\u0103. Ca urmare, ar trebui s\u0103 reu\u0219easc\u0103 s\u0103 consume 6.800 \u2013 7.800 kcal \u00een fiecare zi. Acest lucru este foarte greu de realizat, pentru c\u0103 acesta este un aport pe care nici sportivii profesioni\u0219ti nu \u00eel ating de multe ori. Nu este u\u0219or s\u0103 primi\u021bi at\u00e2tea calorii \u00eentr-o singur\u0103 zi, chiar \u0219i pentru cei mai mari iubitori de bun\u0103t\u0103\u021bi de Cr\u0103ciun. Doar pentru a v\u0103 face o idee, ar trebui s\u0103 m\u00e2nca\u021bi mai mult de 7 kg de fursecuri, acadele, ciocolat\u0103, gogo\u0219i sau \u00eenghe\u021bat\u0103 \u00een aceste opt zile. Probabil c\u0103 nu ve\u021bi consuma at\u00e2t de multe calorii sau alimente \u00een timpul s\u0103rb\u0103torilor, a\u0219a c\u0103 precis nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 ve\u021bi c\u00e2\u0219tiga at\u00e2t de mult\u0103 gr\u0103sime.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi cum s\u0103 v\u0103 schimba\u021bi \u00een bine meniul de Cr\u0103ciun? Citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-care-sa-va-ajute-sa-nu-va-ingrasati-in-perioada-craciunului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 sfaturi pentru a evita s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi \u00een perioada Cr\u0103ciunului.<\/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=\"Care_este_o_cantitate_realista_de_greutate_de_castigat_de_Craciun\"><\/span>Care este o cantitate realist\u0103 de greutate de c\u00e2\u0219tigat de Cr\u0103ciun?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru majoritatea persoanelor, cantitatea de gr\u0103sime corporal\u0103 \u00eenainte \u0219i dup\u0103 s\u0103rb\u0103tori probabil nu va fi mult diferit\u0103. Posibil s\u0103 descoperi\u021bi c\u0103 m\u00e2nca\u021bi \u0219i be\u021bi cu 1 000 \u2013 2 000 de kcal mai mult dec\u00e2t aportul normal \u00een perioada s\u0103rb\u0103torilor. Dar nu trebuie s\u0103 face\u021bi o tragedie din asta. <strong>Dup\u0103 s\u0103rb\u0103tori, probabil c\u0103 v\u0103 ve\u021bi \u00eentoarce la rutina \u0219i alimenta\u021bia voastr\u0103 obi\u0219nuit\u0103 \u0219i totul se va regla din nou.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218tiin\u021ba este, de asemenea, destul de clar\u0103 \u00een acest sens. Conform studiilor care au analizat acest subiect, <strong>majoritatea oamenilor din \u021b\u0103rile dezvoltate c\u00e2\u0219tig\u0103 \u00een medie 0,5 \u2013 1 kg \u00een timpul s\u0103rb\u0103torilor.<\/strong> Conform rezultatelor, o cre\u0219tere mai mare \u00een greutate apare de obicei la persoanele supraponderale sau obeze. \u00cen cazul lor, acest lucru sugereaz\u0103 o mai mare precau\u021bie \u00een perioada s\u0103rb\u0103torilor festive. <span style=\"color: #ff6600\">[3-5]<\/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, cu toate acestea, c\u00e2ntarul arat\u0103 c\u0103 ave\u021bi c\u00e2teva kilograme \u00een plus dup\u0103 s\u0103rb\u0103tori, este foarte posibil s\u0103 nu fie gr\u0103sime pur\u0103. Organismul stocheaz\u0103 carbohidra\u021bi sub form\u0103 de glicogen muscular \u0219i hepatic. Fiecare gram de glicogen se leag\u0103 apoi de aproximativ trei grame de ap\u0103, care este \u00een mare parte stocat\u0103 \u00een masa muscular\u0103. De asemenea, aportul crescut de sare, sub form\u0103 de chipsuri \u0219i alte delicii s\u0103rate, poate determina o <strong>reten\u021bie mai mare de ap\u0103<\/strong>. Cu toate acestea, con\u021binutul intestinal mai mare poate juca, de asemenea, un rol \u00een cre\u0219terea greut\u0103\u021bii. Toate acestea ar trebui s\u0103 revin\u0103 la normal \u00een c\u00e2teva zile, c\u00e2nd ve\u021bi avea din nou 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)\">alimenta\u021bie s\u0103n\u0103toas\u0103<\/a>. <span style=\"color: #ff6600\">[<\/span><span class=\"tadv-color\" style=\"color: #ff6600\">6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi \u0219i despre alte motive care pot provoca cre\u0219terea \u00een greutate \u00een articolul nostru numit <strong><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=\"De ce c\u00e2ntarul arat\u0103 o cifr\u0103 mai mare dar nu este gr\u0103sime? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">De ce c\u00e2ntarul arat\u0103 o cifr\u0103 mai mare dar nu este gr\u0103sime?<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1124x749.jpg\" alt=\"C\u00e2te kilograme de gr\u0103sime pute\u021bi c\u00e2\u0219tiga de Cr\u0103ciun?\" class=\"wp-image-319501\" width=\"843\" height=\"562\" title=\"C\u00e2te kilograme de gr\u0103sime pute\u021bi c\u00e2\u0219tiga de Cr\u0103ciun?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-768x512.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_este_posibil_ca_cineva_sa_castige_5_kg_in_plus_dupa_sezonul_sarbatorilor\"><\/span>Cum este posibil ca cineva s\u0103 c\u00e2\u0219tige 5 kg \u00een plus dup\u0103 sezonul s\u0103rb\u0103torilor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 cineva reu\u0219e\u0219te s\u0103 se ia cinci kilograme sau mai mult, nu doar s\u0103rb\u0103torile de Cr\u0103ciun sunt de vin\u0103. Probabil se datoreaz\u0103 modului \u00een care a fost stilul lor de via\u021b\u0103 \u00een ultimele luni. \u00cen primul r\u00e2nd, se \u0219tie c\u0103 oamenii sunt adesea <strong>mai pu\u021bin activi toamna \u0219i iarna<\/strong>. Petrecem mai mult timp relax\u00e2ndu-ne \u00een confortul caselor noastre dec\u00e2t plimb\u00e2ndu-ne \u00een aer liber, merg\u00e2nd cu bicicleta sau la sal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De asemenea, este posibil s\u0103 ave\u021bi un apetit mai mare pentru alimente mai grase \u0219i mai calorice<\/strong> \u00een acest moment, pe care le pute\u021bi asocia cu sentimente de confort \u0219i mul\u021bumire sufleteasc\u0103. Ad\u0103uga\u021bi consumul ocazional de alcool \u0219i ave\u021bi o re\u021bet\u0103 garantat\u0103 pentru cre\u0219terea \u00een greutate. A\u0219a c\u0103 nu are sens s\u0103 v\u0103 \u00eengrijora\u021bi numai cu privire la ceea ce face\u021bi \u00een timpul celor c\u00e2teva zile festive, ci mai degrab\u0103 pentru obiceiurile voastre din timpul anului. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aveti_nevoie_sa_incepeti_diete_si_detoxifieri_de_Anul_Nou\"><\/span>Ave\u021bi nevoie s\u0103 \u00eencepe\u021bi diete \u0219i detoxifieri de Anul Nou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul sportivilor \u0219i al altor pasiona\u021bi ai stilului de via\u021b\u0103 s\u0103n\u0103tos, este de obicei suficient s\u0103 revin\u0103 la rutina lor normal\u0103 dup\u0103 s\u0103rb\u0103tori. Ace\u0219tia sunt obi\u0219nui\u021bi s\u0103 fac\u0103 sport \u00een mod regulat \u0219i, de asemenea, au mai multe \u0219anse s\u0103 aib\u0103 o alimenta\u021bie echilibrat\u0103. <strong>Prin urmare, ei vor reveni treptat la greutatea normal\u0103, f\u0103r\u0103 a fi nevoi\u021bi s\u0103 urmeze diete stricte.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mul\u021bi oameni urmeaz\u0103 diete drastice, post \u0219i diverse <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/detoxifierea-cum-se-va-schimba-viata-voastra-in-10-zile\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">detoxifieri<\/a>&nbsp;dup\u0103 Anul Nou. \u00cen aceast\u0103 perioad\u0103, sunt adesea motiva\u021bi de sentimentul de vinov\u0103\u021bie fa\u021b\u0103 de ceea ce au m\u00e2ncat \u0219i au b\u0103ut. Cel mai mare factor, \u00eens\u0103, este viziunea rezultatelor rapide. <strong>Acest lucru este departe de a fi ideal \u0219i duce de obicei la un ciclu de foame \u0219i m\u00e2ncat \u00een exces<\/strong>. Pe de alt\u0103 parte, nici nu este o idee bun\u0103 s\u0103 trece\u021bi cu vederea kilogramele \u00een plus \u0219i s\u0103 v\u0103 ocupa\u021bi de ele c\u00e2\u021biva ani mai t\u00e2rziu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este mult mai u\u0219or \u0219i mai durabil s\u0103 v\u0103 stabili\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>deficitul de calorii<\/strong><\/a> folosind <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)\"><strong>calculatorul<\/strong><\/a> <strong>nostru online de calorii<\/strong> pentru a v\u0103 regla mai u\u0219or alimenta\u021bia. Acest lucru \u00een combina\u021bie cu exerci\u021biile fizice regulate v\u0103 garanteaz\u0103 o pierdere treptat\u0103 \u0219i neagresiv\u0103 \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Afla\u021bi cum s\u0103 stabili\u021bi un deficit de calorii \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Un ghid simplu pentru calculul caloriilor pentru a v\u0103 atinge obiectivele.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/image00005-1124x750.jpeg\" alt=\"Cum s\u0103 sl\u0103bi\u021bi dup\u0103 Cr\u0103ciun?\" class=\"wp-image-319516\" width=\"843\" height=\"563\" title=\"Cum s\u0103 sl\u0103bi\u021bi dup\u0103 Cr\u0103ciun?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cat_timp_va_va_lua_sa_ardeti_cele_cinci_kilograme_de_grasime_pe_care_nu_le-ati_castigat_de_Craciun\"><\/span>C\u00e2t timp v\u0103 va lua s\u0103 arde\u021bi cele cinci kilograme de gr\u0103sime pe care (nu) le-a\u021bi c\u00e2\u0219tigat de Cr\u0103ciun?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sportul, \u0219i de fapt orice activitate fizic\u0103, este o modalitate ideal\u0103 de a arde calorii \u0219i de a accelera pierderea \u00een greutate. Datorit\u0103 acestui fapt, <strong>nu este nevoie s\u0103 reduce\u021bi dramatic cantitatea de alimente pe care o consuma\u021bi.<\/strong> Totodat\u0103, prin activitatea sportiv\u0103, <strong>ve\u021bi lucra \u0219i la aspectul vostru.<\/strong><\/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 arde\u021bi kilogramele \u00een exces, mai ales prin sport, cu siguran\u021b\u0103 vre\u021bi s\u0103 \u0219ti\u021bi c\u00e2t dureaz\u0103. Dup\u0103 cum am spus mai sus, pentru a arde energia ascuns\u0103 \u00een 5 kilograme de gr\u0103sime, trebuie s\u0103 arde\u021bi 38.500 kcal. A\u0219adar, de c\u00e2te ore de mers, alergare sau \u00eenot este nevoie pentru acest lucru?<\/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\">C\u00e2t timp dureaz\u0103 \u00een medie pentru o femeie de 65 kg \u0219i un b\u0103rbat de 80 kg pentru a arde 5 kg de gr\u0103sime?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Activitate<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Consumul unei femei de 65 kg pe or\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">C\u00e2t timp \u00eei ia unei femei de 65 kg s\u0103 ard\u0103 5 kg de gr\u0103sime?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Consumul unui b\u0103rbat de 80 kg pe or\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">C\u00e2t timp \u00eei ia unui b\u0103rbat de 80 kg s\u0103 ard\u0103 5 kg de gr\u0103sime?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mers rapid pe teren drept, cu o vitez\u0103 medie de 5,6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 de ore \u0219i 30 de minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">111 ore \u0219i 54 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00cenot liber la intensitate u\u0219oar\u0103 p\u00e2n\u0103 la moderat\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 ore \u0219i 6 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">82 ore \u0219i 54 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul pe o biciclet\u0103 de exerci\u021bii la intensitate moderat\u0103 p\u00e2n\u0103 la mare<\/td><td class=\"has-text-align-center\" data-align=\"center\">442 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">87 de ore \u0219i 6 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 de ore \u0219i 42 de minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Antrenament HIIT cu greutate corporal\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 ore<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 de ore \u0219i 6 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Alergare cu o vitez\u0103 medie de 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71 de ore \u0219i 12 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 ore<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Uit\u00e2ndu-v\u0103 la tabel, este posibil s\u0103 v\u0103 sperie pu\u021bin num\u0103rul de ore pe care trebuie s\u0103 \u00eel dedica\u021bi unei anumite activit\u0103\u021bi. Totu\u0219i, re\u021bine\u021bi c\u0103 aceste valori sunt doar medii \u0219i sunt influen\u021bate de intensitatea activit\u0103\u021bii, v\u00e2rsta sau starea fizic\u0103 a persoanei, pe l\u00e2ng\u0103 greutatea \u0219i durata de timp \u00eentreprins\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd ve\u021bi transpune aceste numere <strong>\u00een via\u021ba de zi cu zi, ve\u021bi descoperi c\u0103 nu este at\u00e2t de dramatic pe c\u00e2t pare<\/strong>. Dac\u0103 sunte\u021bi o femeie de 65 kg \u0219i alerga\u021bi de patru ori pe s\u0103pt\u0103m\u00e2n\u0103 timp de treizeci de minute, ve\u021bi pierde 5 kg de gr\u0103sime \u00een aproximativ opt luni \u0219i jum\u0103tate. Asta f\u0103r\u0103 a v\u0103 schimba alimenta\u021bia sau alte activit\u0103\u021bi. Dac\u0103 ad\u0103uga\u021bi la asta, spre exemplu, antrenamentul de for\u021b\u0103 de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i reduce\u021bi pu\u021bin aportul de energie, greutatea corporal\u0103 va sc\u0103dea mult mai repede. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218tii c\u00e2t dureaz\u0103 s\u0103 arde\u021bi un kilogram de gr\u0103sime cu ajutorul sporturilor de iarn\u0103? Dac\u0103 v\u0103 intereseaz\u0103 subiectul, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-un-kilogram-de-grasime-si-cata-energie-are-de-fapt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 pierde\u021bi un kilogram de gr\u0103sime \u0219i c\u00e2t\u0103 energie este de fapt ascuns\u0103 \u00een acesta?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1124x749.jpeg\" alt=\"Cum s\u0103 sl\u0103bi\u021bi rapid 5 kilograme de gr\u0103sime?\" class=\"wp-image-319542\" width=\"843\" height=\"562\" title=\"Cum s\u0103 sl\u0103bi\u021bi rapid 5 kilograme de gr\u0103sime?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 nu inten\u021biona\u021bi s\u0103 participa\u021bi la un maraton de c\u00e2teva zile de m\u00e2ncat dulciuri \u0219i friptur\u0103 \u00een timpul s\u0103rb\u0103torilor, nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi mult. Nici nu este necesar s\u0103 v\u0103 preg\u0103ti\u021bi toate mesele \u00eentr-o versiune mai pu\u021bin caloric\u0103. <strong>Nu ezita\u021bi s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu orice sim\u021bi\u021bi \u0219i s\u0103 v\u0103 bucura\u021bi de moment<\/strong>. Dup\u0103 Anul Nou, totu\u0219i, asigura\u021bi-v\u0103 c\u0103 v\u0103 \u00eentoarce\u021bi la rutina normal\u0103. Pute\u021bi arde apoi energia acumulat\u0103 la sal\u0103 sau pe traseele de schi de fond. \u00cen sf\u00e2r\u0219it, v\u0103 dorim un Cr\u0103ciun Fericit \u0219i un An Nou cu bine!<\/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-a pl\u0103cut articolul \u0219i \u00eel considera\u021bi util, distribui\u021bi-l \u0219i prietenilor vo\u0219tri \u0219i spune\u021bi-le c\u0103 nu trebuie s\u0103-\u0219i fac\u0103 griji c\u0103 s-au \u00eengr\u0103\u0219at c\u00e2teva kilograme de Cr\u0103ciun.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Este cu adev\u0103rat posibil s\u0103 lua\u021bi cinci sau mai multe kilograme \u00eentre Cr\u0103ciun \u0219i Revelion? C\u00e2te calorii \u00een plus ar trebui s\u0103 consuma\u021bi \u0219i c\u00e2t timp dureaz\u0103 s\u0103 arde\u021bi acea cantitate de energie prin sport?<\/p>\n","protected":false},"author":129,"featured_media":319468,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7544,7442,6374,6674],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-403903","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-craciun","9":"tag-grasime-corporala","10":"tag-pierdere-in-greutate","11":"tag-plan-alimentar","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>Pute\u021bi c\u00e2\u0219tiga cinci kilograme de Cr\u0103ciun? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Este posibil s\u0103 acumula\u021bi cinci kilograme de gr\u0103sime de Cr\u0103ciun? 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