{"id":425970,"date":"2023-03-23T13:07:50","date_gmt":"2023-03-23T12:07:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425970"},"modified":"2023-03-23T13:07:51","modified_gmt":"2023-03-23T12:07:51","slug":"9-nasvetov-za-izoblikovan-six-pack","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/","title":{"rendered":"9 nasvetov za izoblikovan six-pack"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#Kaj_je_v_bistvu_six-pack\" title=\"Kaj je v bistvu six-pack?\">Kaj je v bistvu six-pack?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#Kako_pridobiti_izklesani_six-pack\" title=\"Kako pridobiti izklesani six-pack?\">Kako pridobiti izklesani six-pack?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#1_Izracunajte_kolicino_kalorij_ki_jih_morate_zauziti\" title=\"1. Izra\u010dunajte koli\u010dino kalorij, ki jih morate zau\u017eiti\">1. Izra\u010dunajte koli\u010dino kalorij, ki jih morate zau\u017eiti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#2_Izberite_primernejso_hrano_in_pijaco\" title=\"2. Izberite primernej\u0161o hrano in pija\u010do\">2. Izberite primernej\u0161o hrano in pija\u010do<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#3_Pridobite_nekaj_misicne_mase\" title=\"3. Pridobite nekaj mi\u0161i\u010dne mase\">3. Pridobite nekaj mi\u0161i\u010dne mase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#4_Ne_zanemarjajte_kardio_vadbe\" title=\"4. Ne zanemarjajte kardio vadbe\">4. Ne zanemarjajte kardio vadbe<\/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.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#5_Bodite_bolj_aktivni_cez_dan\" title=\"5. Bodite bolj aktivni \u010dez dan\">5. Bodite bolj aktivni \u010dez dan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#6_Izogibajte_se_skrajnim_pristopom\" title=\"6. Izogibajte se skrajnim pristopom\">6. Izogibajte se skrajnim pristopom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#7_Ne_pozabite_na_regeneracijo\" title=\"7. Ne pozabite na regeneracijo\">7. Ne pozabite na regeneracijo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#8_Ne_podcenjujte_spanca\" title=\"8. Ne podcenjujte spanca\">8. Ne podcenjujte spanca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#9_Bodite_potrpezljivi_in_dosledni\" title=\"9. Bodite potrpe\u017eljivi in dosledni\">9. Bodite potrpe\u017eljivi in dosledni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Verjetno je \u017ee vsakdo kdaj pomislil, kako lepo bi bilo imeti izklesan in raven trebuh, tako kot vsi fitneserji na dru\u017ebenih omre\u017ejih. <strong>Lepo oblikovan trebuh ni le videti odli\u010dno, ampak tudi okolici poka\u017ee, da trdo delate na sebi<\/strong>. \u010ceprav modeli, ki delajo trebu\u0161njake pred kamero, dajejo to z jasnim in \u0161irokim nasmehom, verjetno \u017ee veste, da to ni tako lahka stvar, kot se zdi, da je. Za sex-packom se skriva dobesedno na stotine ur, pre\u017eivetih v telovadnici, dobro urejene prehranjevalne navade, optimalna regeneracija in \u0161e veliko drugih dejavnikov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dana\u0161njem \u010dlanku se bomo osredoto\u010dili na nekaj klju\u010dnih to\u010dk, ki vam bodo pomagale <strong>izgubiti plast podko\u017enega ma\u0161\u010devja okoli pasu in vam razkrile six-pack, ki ga \u017ee dolgo sanjate<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_v_bistvu_six-pack\"><\/span>Kaj je v bistvu six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010dnimo z nekaj dobrimi novicami. Ni vam treba \u010dakati, da se vam bodo &#8220;radiator\u010dki&#8221; kar naenkrat pojavili. Namre\u010d &#8211; <strong>jih \u017ee imate<\/strong>. Vsi jih imamo. Te\u017eava je v tem, da jih uspe\u0161no <strong>prekriva plast podko\u017enega ma\u0161\u010devja<\/strong>. Zaradi tega se vam lahko zdi, da imate namesto six-packov le nekak\u0161en ve\u010dji one-pack. <strong>Vendar ne skrbite &#8211; mi\u0161ice so vsekakor prisotne<\/strong>. Da bodo vidne, boste morali preprosto <strong>pove\u010dati njihov obseg in zmanj\u0161ati koli\u010dino ma\u0161\u010dobe okoli njih<\/strong>. Pri tem ima dolo\u010deno vlogo tudi genetika. Poleg tega se zahtevani odstotek telesne ma\u0161\u010dobe, ki bo omogo\u010dil, da bodo va\u0161i trebu\u0161njaki dejansko izstopali, med mo\u0161kimi in \u017eenskami nekoliko razlikuje. Drugi dejavnik je odvisen od tega, kje va\u0161e telo najprej za\u010dne kuriti svoje ma\u0161\u010dobne zaloge. Ne morete se preprosto odlo\u010diti, da jih boste takoj odstranili iz okolice pasu. To preprosto ne deluje tako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda vas bo presenetilo tudi dejstvo, da <strong>nima vsakdo genetskih predispozicij za oblikovanje six-packa<\/strong>. Tudi anatomska zgradba va\u0161ih mi\u0161ic ima pri tem resno vlogo. <strong>Ne bodite razo\u010darani, \u010de boste napenjali trebuh in pokazali le 4-pack, ali nasprotno, presene\u010deni, \u010de boste na koncu pokazali 8-pack<\/strong>. To je povsem naravno in vsaka nova &#8220;opeka&#8221;, ki se pojavi skozi ko\u017eo, vam mora biti v velik ponos. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]&nbsp;<\/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\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-1124x750.jpg\" alt=\"Kaj pravzaprav je six-pack?\" class=\"wp-image-423888\" width=\"843\" height=\"563\" title=\"Kaj pravzaprav je six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pridobiti_izklesani_six-pack\"><\/span>Kako pridobiti izklesani six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razmi\u0161ljate o tem, kako shuj\u0161ati neposredno iz trebuha? \u010ce mislite, da je prva stvar, ki vam jo bomo <strong>priporo\u010dili, 1000 trebu\u0161njakov na dan za zagotovljen uspeh<\/strong>, vas bomo morali razo\u010darati. <strong>Pot do \u010dvrstega trebuha je veliko bolj zapletena kot to<\/strong>. Prav tako ne smete biti presene\u010deni, da ni \u010darobnega napitka za pospe\u0161evanje presnove, spomladanskega razstrupljanja ali diete s sokom iz zelene za zajtrk, ki bi vse delo opravila namesto vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pridobivanje sanjskega six-packa je bolj vzdr\u017eljivostni tek kot \u0161print. Zato mnogi med nami ne uspejo in se razo\u010darano obra\u010dajo, ko brez vidnega uspeha zaklju\u010dijo &#8220;30-dnevne programe za popoln, raven trebuh&#8221;. Da bi dejansko dosegli svoj cilj, boste potrebovali stoodstotno odlo\u010denost. Prepri\u010dani boste morali biti, da je to nekaj, kar si \u017eelite, in za to boste morali biti pripravljeni nekaj \u017ertvovati. To je edini na\u010din. <\/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=\"1_Izracunajte_kolicino_kalorij_ki_jih_morate_zauziti\"><\/span>1. Izra\u010dunajte koli\u010dino kalorij, ki jih morate zau\u017eiti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko gre za vidne spremembe postave, jih na splo\u0161no la\u017eje dose\u017eejo ljudje s prekomerno telesno te\u017eo. Prve spremembe se lahko pojavijo \u017ee po <strong>nekaj manj\u0161ih spremembah splo\u0161nih prehranjevalnih navad<\/strong>. Vendar pa je to vedno te\u017eje dose\u010di, ko gre za zadnjih nekaj kilogramov ma\u0161\u010dobe, ki visi okoli trebuha. Na tej stopnji je za doseganje vidnih sprememb potrebnega bistveno ve\u010d truda. Na\u0161 <strong><a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulator energijskega vnosa<\/a><\/strong> vam je lahko odli\u010dno izhodi\u0161\u010de, saj vam pomaga izra\u010dunati potrebno koli\u010dino energije glede na va\u0161 \u017eivljenjski slog in cilje. Ko boste izra\u010dunali svoje vrednosti, boste morali za\u010deti tehtati obroke in si zapisovati vrednosti makrohranil in kalorij. To si lahko mo\u010dno olaj\u0161ate z uporabo razli\u010dnih aplikacij, ki so na voljo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priporo\u010denih vrednosti se posku\u0161ajte dr\u017eati pribli\u017eno dva do tri tedne, nato pa <strong>izmerite svoj napredek<\/strong> s preverjanjem te\u017ee, razlike v obsegih delov telesa in primerjanjem fotografij v teh \u010dasovnih presledkih. \u010ce niste opazili napredka, poskusite zmanj\u0161ati dnevni vnos kalorij za dodatnih 200 kalorij in se \u010dez dva do tri tedne ponovno izmerite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se boste za\u010deli u\u010diti, bo sledenje dnevnemu vnosu postalo va\u0161a druga narava. Na koncu boste lahko izkoristili <strong>vse prednosti, ki jih prina\u0161a \u0161tetje kalorij<\/strong>. \u010ce \u017eelite izvedeti ve\u010d podrobnosti o tem, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako zahvaljujo\u010d IIFYM jesti pico, sladkarije in kljub temu shuj\u0161ati<\/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\/2023\/03\/iStock-502387628-2-1124x750.jpg\" alt=\"Koliko kalorij morate pojesti, da izgubite trebu\u0161no ma\u0161\u010dobo?\" class=\"wp-image-423904\" width=\"843\" height=\"563\" title=\"Koliko kalorij morate pojesti, da izgubite trebu\u0161no ma\u0161\u010dobo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Izberite_primernejso_hrano_in_pijaco\"><\/span>2. Izberite primernej\u0161o hrano in pija\u010do<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. Osredoto\u010dite se na vnos beljakovin<\/h3>\n\n\n\n<p>Kalorije niso vse. \u010ce uporabite na\u0161 <strong>kalkulator za izra\u010dun energijskega vnosa<\/strong>, lahko opazite, da vam priporo\u010da tudi vrednosti <strong>makrohranil<\/strong>, ki se jih morate v grobem dr\u017eati. <strong>Na koncu razmerje med ma\u0161\u010dobami in ogljikovimi hidrati ni tako zelo pomembno<\/strong>. Ko posku\u0161ate izgubiti ma\u0161\u010dobo in pove\u010dati mi\u0161ice, je pomembno, da poskrbite za zadosten vnos kakovostnih beljakovin. To lahko dose\u017eete s poljubno izbiro mesa, kakovostnimi mle\u010dnimi izdelki ali <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>stro\u010dnicami<\/strong><\/a>. O razli\u010dnih virih beljakovin, ki so na voljo, bomo govorili v <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/\" class=\"ek-link\"><strong>posebnem \u010dlanku<\/strong><\/a>. Seveda vam pri tem lahko pomaga dober beljakovinski dodatek iz <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" class=\"ek-link\"><strong>sirotke<\/strong><\/a>, bodisi v obliki napitka bodisi kot sestavina drugih jedi. In da bi bila ta ponudba resni\u010dno dostopna vsem, nismo pozabili na <strong><a href=\"https:\/\/gymbeam.si\/blog\/veganske-in-vegetarijanske-beljakovine-ter-njihove-razlike-ucinki-in-koristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske vire beljakovin za vegetarijance in vegane<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. Ne pozabite na sadje in zelenjavo<\/h3>\n\n\n\n<p>V skladu s splo\u0161nimi priporo\u010dili naj bi dnevno zau\u017eili pribli\u017eno <strong>600 g sadja in zelenjave, pribli\u017eno v razmerju 1:2<\/strong>. S tem pokrijete dnevne potrebe po mikrohranilih, kot so <a href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamini in minerali<\/strong><\/a>. Poleg tega imajo ta \u017eivila tudi druge prednosti. Vsebujejo relativno majhno koli\u010dino kalorij na veliko prostornino. To je zato, ker so v veliki meri sestavljena iz vode, poleg tega pa so bogata s prehranskimi vlakninami in drugimi koristnimi snovmi, kot so antioksidanti. Zaradi tega vam lahko sadje in zelenjava pomagata napolniti \u017eelodec z ve\u010d sitosti, kar je \u0161e posebej dobrodo\u0161lo, ko posku\u0161ate re\u010di v kalori\u010dnem primanjkljaju.  <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete ve\u010d nasvetov za izbolj\u0161anje prehranjevalnih navad, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je zdrava prehrana in kako se zdravo prehranjevati<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.3. Zmanj\u0161ajte u\u017eivanje hitre hrane<\/h3>\n\n\n\n<p>U\u017eivanje hitre hrane je povezano z ve\u010d te\u017eavami:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Na splo\u0161no je hitra hrana obi\u010dajno v celoti sestavljena iz <strong>zelo predelanih \u017eivil<\/strong>, katerih <strong>hranilna vrednost je precej nizka (nizka gostota hranil)<\/strong>.<\/li><li>Hitra hrana <strong>vsebuje tudi veliko kalorij v majhnih koli\u010dinah<\/strong>, zato zlahka prekora\u010dite vnaprej dolo\u010dene omejitve vnosa kalorij.<\/li><li>400 kalorij hitre hrane vas bo verjetno <strong>nasitilo veliko manj kot 400 kalorij<\/strong> kompleksnega obroka z uravnote\u017eenim profilom makrohranil. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/li><li>Hitra hrana vsebuje tudi <strong>veliko soli<\/strong>, ki je v prehrani splo\u0161nega prebivalstva \u017eal prisotna v nezdravih koli\u010dinah. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u2013\u20606]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar to ne pomeni, da se morate popolnoma izogibati hitri prehrani. <strong>Pri izbiri bodite pametni<\/strong>. Izberite na primer tortiljo s pi\u0161\u010dancem na \u017earu in solato brez preliva ali majoneze, ki jo popijte s kozarcem vode. To je pravzaprav zelo zdravo kosilo.<\/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\">2.4. Izogibajte se teko\u010dim kalorijam v brezalkoholnih pija\u010dah in sladkanih sokovih<\/h3>\n\n\n\n<p>Hrana vsebuje kalorije in to smo pri\u010dakovali. Vendar pa boste morda <strong>neprijetno presene\u010deni nad koli\u010dino kalorij v brezalkoholnih pija\u010dah<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Povpre\u010dne kalorije na 500 ml<\/strong><\/h4>\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\"><p style=\"text-align: center\"><strong>Pija\u010da<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Kalorije<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-cola<\/td><td class=\"has-text-align-center\" data-align=\"center\">226 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sprite<\/td><td class=\"has-text-align-center\" data-align=\"center\">171 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pomaran\u010dni sok<\/td><td class=\"has-text-align-center\" data-align=\"center\">222 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijski napitek<\/td><td class=\"has-text-align-center\" data-align=\"center\">263 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ledeni \u010daj<\/td><td class=\"has-text-align-center\" data-align=\"center\">94 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fanta<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.5 Zmanj\u0161ajte koli\u010dino alkohola<\/h3>\n\n\n\n<p>Enako velja za <strong>alkohol<\/strong>. \u0160e huje, pitje obi\u010dajno odpravi va\u0161e zadr\u017eke, zato ste veliko bolj dovzetni za \u017eeljo po kebabu ali pici, medtem ko \u010dakate na no\u010dni avtobus domov. Da ne omenjam <strong>prigrizkov<\/strong> \u010dipsov in slanih ara\u0161idov med pitjem. <strong>Pove\u010dan vnos ogljikovih hidratov in soli iz razli\u010dnih dobrot se lahko ka\u017ee tudi v ve\u010dji stopnji zadr\u017eevanja vode v telesu<\/strong>, kar lahko tudi prepre\u010di, da bi va\u0161e trebu\u0161ne mi\u0161ice pokukale skozi. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u2013\u206010]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne kalorije v alkoholnih pija\u010dah<\/h4>\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\"><p style=\"text-align: center\"><strong>Pija\u010da<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Kalorije<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">4% alk. pivo (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">185 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4.6% alk. pivo (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">265 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polsuho belo vino (200 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">146 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Suh prosecco (200 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">132 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Shot vodke (0.4 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cuba libre (200 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ko ugotovite, da lahko <strong>ena sama no\u010dna zabava pove\u010da dnevno \u0161tevilo kalorij za ve\u010d sto<\/strong>, vam postane jasno, da si rednih zabav ne boste mogli privo\u0161\u010diti, \u010de resno razmi\u0161ljate o tem, da bi dobili six-packe. A kot smo omenili \u017ee v uvodu &#8211; vse to ima svojo ceno. V tem primeru bo izbira kozarca vode zagotovo va\u0161a najbolj\u0161a izbira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o teko\u010dih kalorijah in o tem, kje se \u0161e skrivajo, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kje se skrivajo teko\u010de kalorije in kako te prazne kalorije prepre\u010dujejo huj\u0161anje<\/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\/2023\/03\/IMG_8407-1-1124x749.jpg\" alt=\"Pri huj\u0161anju izbirajte bolj\u0161o hrano in pija\u010do\" class=\"wp-image-423921\" width=\"843\" height=\"562\" title=\"Pri huj\u0161anju izbirajte bolj\u0161o hrano in pija\u010do\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"3_Pridobite_nekaj_misicne_mase\"><\/span>3. Pridobite nekaj mi\u0161i\u010dne mase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo se pogovarjali na za\u010detku, ima vsakdo \u017ee od samega za\u010detka six-packe, va\u0161 edini pravi cilj pa je zmanj\u0161ati odstotek telesne ma\u0161\u010dobe, da bo lahko za\u010del pokukati skozi ko\u017eo. Vendar je <strong>osredoto\u010danje na trebuh le del zgodbe<\/strong>. \u010ce \u017eelite, da bo va\u0161e telo videti dobro, boste morali <strong>pove\u010dati mi\u0161i\u010dno maso na celotnem telesu<\/strong>. Da bi to dosegli, boste potrebovali <strong>trden <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u010drt vadbe<\/a><\/strong>, ki bo upo\u0161teval va\u0161e \u010dasovne omejitve. <span style=\"color: #ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za nekatere to pomeni <strong>vadbo za mo\u010d trikrat na teden<\/strong>. Nekateri lahko trenirajo tudi \u0161tirikrat, odvisno od njihovih \u010dasovnih zmo\u017enosti. V vsakem primeru se <strong>izognite napaki za\u010detnikov, ki na Googlu poi\u0161\u010dejo &#8220;najbolj\u0161e vaje za trebu\u0161ne mi\u0161ice&#8221;<\/strong> in se brez premisleka lotijo neskon\u010dnega ponavljanja teh vaj iz dneva v dan. To seveda ni prava pot. Namesto tega se osredoto\u010dite na vadbo celotnega telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce za\u010dnete hoditi v fitnes trikrat na teden, bo za vas najbolj\u0161a izbira <strong>vadba celotnega telesa, ki temelji na kompleksnih vajah<\/strong>, kot so po\u010depi, mrtvi dvigi, izpadni koraki itd. Vse te vaje hkrati vklju\u010dujejo razli\u010dne mi\u0161i\u010dne skupine, zaradi \u010desar je va\u0161a vadba zelo u\u010dinkovita. \u010ce poleg vsega tega <strong>dvakrat na teden dodate \u0161e trening trebu\u0161nega predela<\/strong>, bo to ve\u010d kot dovolj za za\u010detek.<\/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\">Navdih za vadbo trebu\u0161nih mi\u0161ic poi\u0161\u010dite v na\u0161ih drugih \u010dlankih:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>I\u0161\u010dete u\u010dinkovite vaje za trebuh? Poi\u0161\u010dite jih v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">21 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice z lastno te\u017eo<\/a><\/strong>.<\/li><li>S fit \u017eogo lahko ciljate tudi na trebu\u0161ne mi\u0161ice. \u010ce \u017eelite izvedeti, kako to storiti, si preberite <strong><a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">13 u\u010dinkovitih vaj za trebu\u0161ne mi\u0161ice in zadnjice s fit \u017eogo<\/a><\/strong>.<\/li><li>Poi\u0161\u010dite navdih za hitro in intenzivno vadbo jedra z na\u0161im \u010dlankom <strong><a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">U\u010dinkovita 6-minutna doma\u010da vadba za trebu\u0161ne mi\u0161ice<\/a><\/strong>.<\/li><li>Odli\u010dne kro\u017ene vadbe, osredoto\u010dene na jedro, lahko izvedete po na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.com\/blog\/strengthen-your-core-with-this-ab-circuit-workout\/\" class=\"ek-link\">Okrepite jedro s kro\u017enimi vajami<\/a><\/strong>.<\/li><li>Na spodnji del trebuha se lahko osredoto\u010dite z nasveti v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spodnji del trebuha: 13 najbolj\u0161ih vaj s telesno te\u017eo<\/a><\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nazadnje si lahko pomagate z <strong><a href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbenimi pripomo\u010dki<\/a>, ki so kot nala\u0161\u010d za vadbo doma in v telovadnici<\/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\/2023\/03\/DSC_8108-1124x749.jpg\" alt=\"Razvijte nekaj mi\u0161ic, da bi dobili viden six-pack\" class=\"wp-image-423936\" width=\"843\" height=\"562\" title=\"Razvijte nekaj mi\u0161ic, da bi dobili viden six-pack\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ne_zanemarjajte_kardio_vadbe\"><\/span>4. Ne zanemarjajte kardio vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veliko \u0161portnikov, ki se ukvarjajo z mo\u010djo, je nekaj \u010dasa zavajalo splo\u0161no zmotno prepri\u010danje, da kardio vadba razgrajuje nakopi\u010deno mi\u0161i\u010dno maso. Kot ponavadi je treba problem osvetliti v ustreznem kontekstu. \u010ce trikrat na teden prete\u010dete polmaraton, <strong>okrevanje ne bo moglo potekati z optimalno hitrostjo<\/strong>. Po drugi strani bo va\u0161e telo verjetno izgubilo nekaj mi\u0161i\u010dne mase, da bi se prilagodilo in shuj\u0161alo, da bi bili la\u017eji. Vendar pa to zagotovo ni scenarij, ki bi vas moral skrbeti, \u010de se ob\u010dasno odpravite na enourni tek. Enako velja za <strong>ob\u010dasno kolesarjenje ali vikend pohod v gore<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te dejavnosti niso koristne le za ohranjanje zdravega srca in o\u017eilja, temve\u010d tudi za huj\u0161anje. Znane so po tem, da pokurijo lepo \u0161tevilo kalorij, zaradi \u010desar boste postopoma zmanj\u0161ali odstotek telesne ma\u0161\u010dobe in po\u010dasi razkrili svoje trebu\u0161ne mi\u0161ice. \u010ce \u017eelite dose\u010di vidne rezultate v najkraj\u0161em mo\u017enem \u010dasu, je najbolje, da <strong>uravnote\u017eeno prehrano kombinirate z vadbo za mo\u010d in kardio vadbo<\/strong>.<span class=\"tadv-color\" 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>Poleg tega lahko za pove\u010danje prizadevanj in pove\u010danje koli\u010dine kalorij, ki jih porabite med vadbo, poskusite uporabiti u\u010dinkovit <strong><a href=\"https:\/\/gymbeam.si\/topilci-mascob\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topilec ma\u0161\u010dob<\/a><\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u017delite vedeti, pri kateri dejavnosti najhitreje pokurimo kilogram ma\u0161\u010dobe? Ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izgubiti kilogram ma\u0161\u010dobe in koliko kalorij se dejansko skriva v njej?<\/a><\/strong><\/li><li>\u010ce preprosto nimate \u010dasa za obse\u017eno kardio vadbo, lahko ve\u010d kalorij pokurite s HIIT in kolebnico. Ve\u010d o intervalnem treningu si preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako preskakovati kolebnico? 6 vaj in 3 HIIT treningi za intenzivno kurjenje kalorij<\/a><\/strong>.<\/li><\/ul>\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\/2023\/03\/image00011-4-1124x749.jpeg\" alt=\"Pri huj\u0161anju ne pozabite na kardio vadbo\" class=\"wp-image-423998\" width=\"843\" height=\"562\" title=\"Pri huj\u0161anju ne pozabite na kardio vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Bodite_bolj_aktivni_cez_dan\"><\/span>5. Bodite bolj aktivni \u010dez dan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najpomembneje je, da se dr\u017eite na\u010drta treninga. \u010ce pa se vsa va\u0161a vadba skr\u010di na tri ure na teden, ki jih pre\u017eivite v telovadnici, medtem ko preostali del tedna ne vklju\u010duje kaj dosti ve\u010d kot sedenje za ra\u010dunalnikom, boste ugotovili, da to ne bo dovolj. Ne podcenjujte pomena <strong>naravne vadbe, ki jo pridobivate med svojim rednim vsakdanjikom<\/strong> (t. i. NEAT). Ve\u010d o tem si preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ponazorimo s primerom 65 kg te\u017eke \u017eenske:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vsak dan hodi v pisarno in iz nje<\/strong>, kar pomeni pribli\u017eno uro in pol hoje in pribli\u017eno <strong>488 porabljenih kalorij<\/strong>. Popoldne se dve uri ukvarja z gospodinjskimi opravili, pri \u010demer porabi \u0161e <strong>428 kalorij<\/strong>. \u017de samo s tem je pokurila <strong>916 kalorij<\/strong>. In to ni zanemarljiva \u0161tevilka.<\/li><li>Za primerjavo: \u010de ista \u017eenska popoldneve pre\u017eivlja ob gledanju televizije in se na delo vozi z javnim prevozom, da bi prihranila nekaj dodatnega \u010dasa za spanje, v istem \u010dasovnem obdobju pokuri le pribli\u017eno <strong>250 kalorij<\/strong>.<\/li><li>Kot vidite, lahko \u017ee te preproste dejavnosti, ki niso na noben na\u010din povezane s \u0161portom, pomenijo precej\u0161njo razliko <strong>666 kalorij na dan<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce boste z bolj fizi\u010dno aktivnimi vsakodnevnimi navadami pove\u010dali porabo kalorij, ne boste le <strong>okrepili splo\u0161nega zdravja, temve\u010d boste lahko tudi med huj\u0161anjem jedli ve\u010d<\/strong>. In lahko ste prepri\u010dani, da je huj\u0161anje s polnim \u017eelodcem veliko bolj prijetno kot trpljenje zaradi napadov lakote. <span class=\"tadv-color\" style=\"color: #ff6600\">[13\u2013\u206014]<\/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\">Kako v svoj vsakdanjik vklju\u010diti bolj naravno vadbo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Hodite ve\u010d. Izstopite iz avtobusa eno postajo prej in se do cilja sprehodite.<\/li><li>Poslovite se od dvigal in teko\u010dih stopnic. Spoprijateljite se s starimi dobrimi &#8220;analognimi&#8221; stopnicami.<\/li><li>Opravljajte hi\u0161na opravila.<\/li><li>Ukvarjajte se z vrtnarjenjem.<\/li><li>\u010cez dan ne pre\u017eivljajte \u010dasa s pole\u017eavanjem.<\/li><li>Peljite svojega psa na sprehod.<\/li><li>Pomagajte prijateljem in dru\u017eini z varstvom otrok. Otroci so nemirni in vas bodo zagotovo odvrnili od stola.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja ve\u010d kot dovolj na\u010dinov za ohranjanje telesne aktivnosti. Najpomembneje je, da najdete nekaj, kar boste z veseljem po\u010deli. To je najbolj\u0161i na\u010din, da se prepri\u010date, da boste pri tem vztrajali. <\/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\/2023\/03\/MG_0344-1-1124x749.png\" alt=\"Kako v svoj vsakdanjik vklju\u010diti bolj naravno vadbo?\" class=\"wp-image-424014\" width=\"843\" height=\"562\" title=\"Kako v svoj vsakdanjik vklju\u010diti bolj naravno vadbo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Izogibajte_se_skrajnim_pristopom\"><\/span>6. Izogibajte se skrajnim pristopom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce mislite, da boste hitreje videli rezultate, \u010de boste jedli manj, se motite. V\u010dasih ste preprosto preve\u010d preobremenjeni in zaposleni, da bi \u010dez dan dovolj jedli, in na koncu sprejmete res majhno koli\u010dino kalorij. To se morda zdi dobra stvar v smislu huj\u0161anja, vendar \u010de to postane redni pojav v va\u0161em \u017eivljenjskem slogu, si s tem pripravljate nekaj resnih <strong>zdravstvenih te\u017eav v prihodnosti<\/strong>. Tovrstna strategija je pogosto na dnu mese\u010dnih izzivov in programov za hitro huj\u0161anje, ki obljubljajo takoj\u0161nje rezultate.<\/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\">Mo\u017eni u\u010dinki nezadostnega vnosa kalorij v dalj\u0161em \u010dasovnem obdobju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>utrujenost<\/li><li>neredna menstruacija ali popolna opustitev menstruacije<\/li><li>zmanj\u0161anje kostne gostote<\/li><li>slabost in glavobol<\/li><li>ekstremna izguba te\u017ee<\/li><li>prebavne te\u017eave<\/li><li>izguba las<\/li><li>ob\u010dutek mraza<\/li><li>bolj intenzivna zobna gniloba<\/li><li>oslabljena naravna za\u0161\u010dita&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[15\u2013\u206018]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To so le nekatere od <strong>fizi\u010dnih posledic<\/strong>, povezanih s pretirano nizkim vnosom kalorij. Poleg tega lahko negativno vpliva tudi na va\u0161e du\u0161evno zdravje in povzro\u010di celo <strong><a href=\"https:\/\/gymbeam.si\/blog\/motnje-hranjenja-zakaj-se-pojavljajo-kaksni-so-simptomi-in-posledice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">motnje hranjenja<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato imejte vedno v mislih, da mora biti <strong>zdravje va\u0161a najpomembnej\u0161a prednostna naloga<\/strong>. Ne posku\u0161ajte jesti \u010dim manj v upanju na hitre rezultate. Va\u0161e telo potrebuje energijo, da lahko pravilno deluje in izvaja vse svoje procese. Poskrbite, da bo imelo vse, kar potrebuje, tudi \u010de bo to morda upo\u010dasnilo doseganje \u017eelenih rezultatov. Verjetno je to <strong>nepomembno, vendar je treba povedati, da je dalj\u0161e \u010dakanje na svoj six-pack vsekakor vredno, da si prihranite morebitne zdravstvene te\u017eave<\/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\/2023\/03\/iStock-1063392686-1124x749.jpg\" alt=\"Mo\u017eni u\u010dinki nezadostnega vnosa kalorij v dalj\u0161em \u010dasovnem obdobju:\" class=\"wp-image-424030\" width=\"843\" height=\"562\" title=\"Mo\u017eni u\u010dinki nezadostnega vnosa kalorij v dalj\u0161em \u010dasovnem obdobju:\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ne_pozabite_na_regeneracijo\"><\/span>7. Ne pozabite na regeneracijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda boste presene\u010deni, ko boste izvedeli, da je <strong>regeneracija prav tako pomembna kot sam trening<\/strong>. Toda ko o tem razmislite, je to povsem smiselno. Mi\u0161ice ne rastejo, medtem ko jih &#8220;pumpate&#8221; v fitnesu. Njihov obseg raste, medtem ko se va\u0161e telo <strong>regenerira in obnavlja mi\u0161i\u010dno tkivo, ki je bilo po\u0161kodovano med vadbo<\/strong>. \u010ce mu za to ne boste dali dovolj \u010dasa in boste takoj pohiteli z naslednjim treningom, boste na koncu upo\u010dasnili svoje rezultate. \u010ce intenzivno trenirate, medtem ko se va\u0161e telo \u0161e vedno obnavlja po zadnjem intenzivnem treningu, vas to lahko dejansko zavira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To pomeni, da <strong>vsak dan zjutraj in zve\u010der po eno uro vadite trebu\u0161ne mi\u0161ice<\/strong>, kar ni produktivno. Veliko bolje je, da v svoj redni na\u010drt vadbe dvakrat na teden preprosto vklju\u010dite vadbo za trebu\u0161ne mi\u0161ice. Ne skrbite &#8211; to je dovolj. Dejstvo je, da va\u0161e <strong>trebu\u0161ne mi\u0161ice dejansko delajo tudi med izvajanjem drugih kompleksnih vaj, osredoto\u010denih na razli\u010dne dele telesa, ne da bi se tega sploh zavedali<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce razmi\u0161ljate, s katerimi nadaljnjimi koraki lahko izbolj\u0161ate svoje okrevanje, preizkusite pripomo\u010dke, kot so masa\u017ena pi\u0161tola, valj\u010dek za peno ali drugi pripomo\u010dki, o katerih si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako z masa\u017eno pi\u0161tolo in drugimi pripomo\u010dki spodbuditi regeneracijo<\/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\/2023\/03\/IMG_9219-1-1124x749.jpg\" alt=\"Pomen okrevanja za rast mi\u0161ic\" class=\"wp-image-424048\" width=\"843\" height=\"562\" title=\"Pomen okrevanja za rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Ne_podcenjujte_spanca\"><\/span>8. Ne podcenjujte spanca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kaj ima spanje opraviti zisklesano postavo? Izkazalo se je, da precej. Spanje vpliva na <strong>raven hormonov lakote in sitosti, znanih kot leptin in grelin, v va\u0161em telesu<\/strong>. Ko dobro spite, so ravni teh hormonov veliko bolj uravnote\u017eene, zato imate ve\u010dji nadzor nad tem, koliko hrane si nalo\u017eite na kro\u017enik. Kadar si privo\u0161\u010dite celono\u010dno zabavo ali spite premalo, se to ravnovesje poru\u0161i in se obi\u010dajno <strong>prevesi v korist grelina (hormona lakote), kar zmanj\u0161a raven leptina (hormona sitosti)<\/strong>. To se ka\u017ee v pove\u010danem ob\u010dutku lakote in \u017eelji po bolj kalori\u010dni hrani, kar ni dobro, ko posku\u0161ate shuj\u0161ati in napolniti trebu\u0161ne mi\u0161ice. &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[20\u2013\u206021]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To pa ni edini na\u010din, kako spanje vpliva na va\u0161a prizadevanja za zmanj\u0161anje telesne te\u017ee. <strong>\u010ce svojemu telesu pono\u010di ne zagotovite dovolj po\u010ditka, se bo \u010dez dan po\u010dutilo utrujeno<\/strong>. Seveda se boste zaradi tega po\u010dutili, kot da bi se veliko manj gibali in po\u010divali. Kot vemo, <strong>gibanje kuri kalorije<\/strong>. Posledi\u010dno pomanjkanje spanja povzro\u010di, da \u010dez dan pokurimo manj kalorij in po\u010dasneje zmanj\u0161amo koli\u010dino telesne ma\u0161\u010dobe, ne le okoli pasu. <span style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda ni treba poudarjati, da <strong>pono\u010di, ko spite, ne brskate po hladilniku<\/strong>. Preprosto povedano, spanje je odli\u010den pomo\u010dnik na poti do \u010dvrstega six-packa, zato mu morate nameniti dovolj \u010dasa, najbolje pribli\u017eno <strong>7 do 8 ur na dan<\/strong>. Ne le, da boste imeli ve\u010d energije za vadbo, tudi bolje boste delovali in bili na splo\u0161no bolj\u0161e volje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce \u017eelite izvedeti ve\u010d o koristih spanja, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spanje: Naju\u010dinkovitej\u0161i booster in topilec ma\u0161\u010dob v enem<\/a><\/strong>.<\/li><li>Nasvete za bolj\u0161e spanje najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" class=\"ek-link\">Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec<\/a><\/strong>.<\/li><li>Z na\u0161imi <strong><a href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izdelki<\/a><\/strong> za bolj\u0161i spanec lahko izbolj\u0161ate tudi <strong>kakovost spanja<\/strong>.<\/li><\/ul>\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\/2023\/03\/iStock-1326080733-1124x749.jpg\" alt=\"Ne podcenjujte pomena spanja za huj\u0161anje\" class=\"wp-image-424064\" width=\"843\" height=\"562\" title=\"Ne podcenjujte pomena spanja za huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Bodite_potrpezljivi_in_dosledni\"><\/span>9. Bodite potrpe\u017eljivi in dosledni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste se podali na pot do six-packa, misle\u010d, da boste potrebovali le en mesec stroge discipline, preden boste za\u010deli opa\u017eati rezultate, boste verjetno razo\u010darani. <strong>Izguba trebu\u0161ne ma\u0161\u010dobe in razkrivanje mi\u0161ic v teh predelih sta veliko bolj zahtevna za va\u0161 \u010das in trud<\/strong>. Morali se boste nekaj \u017ertvovati, se prisiliti v vadbo tudi takrat, ko se vam ne ljubi, in morda celo zavrniti obisk pivovarne s politiko neomejenega u\u017eivanja piva. \u010ce pa vam bo uspelo premagati vse ovire in boste videli rezultate, boste imeli resni\u010dno tehten razlog, da ste ponosni nase. Konec koncev, \u010de bi bilo pridobivanje six-packa enostavno, bi ga imeli vsi, kajne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d nasvetov o tem, kako ostati discipliniran in motiviran, najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-si-zastaviti-cilj-in-ga-dejansko-doseci\/\" class=\"ek-link\">Kako si zastaviti cilj <\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-si-zastaviti-cilj-in-ga-dejansko-doseci\/\" target=\"_blank\" aria-label=\"i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-si-zastaviti-cilj-in-ga-dejansko-doseci\/\" class=\"ek-link\">n ga dejansko dose\u010di<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako izgubiti ma\u0161\u010dobo na trebuhu in razkril six-pack, boste na\u0161li dodatno pomo\u010d v na\u0161ih \u010dlankih:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Znebite se trebu\u0161ne ma\u0161\u010dobe<\/strong> in se spravite v formo z na\u0161im preprostim vodi\u010dem<\/a>.<\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako shuj\u0161ati?<\/a><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161a pot do \u0161estega pakiranja se za\u010dne z motivacijo. Odlo\u010diti se morate, da je to <strong>nekaj, kar si nujno \u017eelite<\/strong>. Ta \u017eelja vas bo gnala naprej tudi ob dnevih, ko se vam res ne ljubi delati na tem. Upo\u0161tevanje nasvetov iz teh \u010dlankov vam bo na koncu zagotovo pomagalo, da ga dose\u017eete. In ko boste videli rezultate, bo zadovoljstvo zagotovo vredno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poznate v svoji okolici nekoga, ki sanja o six-packu, a ne ve, kje za\u010deti? Delite z njim ta \u010dlanek in ga usmerite v pravo smer.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>Kako dobiti lepo oblikovan six-pack? Najprej prenehajte iskati \u010dude\u017ene 5-minutne vaje za trebu\u0161ne mi\u0161ice. Ne gre le za trening, temve\u010d tudi za va\u0161e prehranjevalne navade, spanje in regeneracijo. V tem \u010dlanku bomo razpravljali o tem, kako se vsega tega lotiti. <\/p>\n","protected":false},"author":100,"featured_media":424117,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,7359,6315],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-425970","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-prehrana-sl","10":"tag-trebusne-misice","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 nasvetov za izoblikovan six-pack - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako izgubiti trebu\u0161no ma\u0161\u010dobo in pridobiti six-pack? 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