{"id":484428,"date":"2023-08-10T16:52:35","date_gmt":"2023-08-10T14:52:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=484428"},"modified":"2023-08-10T16:52:39","modified_gmt":"2023-08-10T14:52:39","slug":"koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/","title":{"rendered":"Koliki postotak tjelesne masno\u0107e trebate imati da bi va\u0161i trbu\u0161ni mi\u0161i\u0107i bili vidljivi?"},"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\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/#Jesu_li_isklesani_trbusni_misici_simbol_zdravog_tijela\" title=\"Jesu li isklesani trbu\u0161ni mi\u0161i\u0107i simbol zdravog tijela?\">Jesu li isklesani trbu\u0161ni mi\u0161i\u0107i simbol zdravog 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\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/#Sto_je_to_tjelesna_masnoca_i_koje_vrste_tjelesne_masnoce_postoje\" title=\"\u0160to je to tjelesna masno\u0107a i koje vrste tjelesne masno\u0107e postoje?\">\u0160to je to tjelesna masno\u0107a i koje vrste tjelesne masno\u0107e postoje?<\/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\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/#Koje_su_funkcije_tjelesne_masti\" title=\"Koje su funkcije tjelesne masti?\">Koje su funkcije tjelesne masti?<\/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\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/#Sto_utjece_na_kolicinu_masti_u_tijelu\" title=\"\u0160to utje\u010de na koli\u010dinu masti u tijelu?\">\u0160to utje\u010de na koli\u010dinu masti u tijelu?<\/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\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/#Kako_izmjeriti_kolicinu_tjelesne_masnoce\" title=\"Kako izmjeriti koli\u010dinu tjelesne masno\u0107e?\">Kako izmjeriti koli\u010dinu tjelesne masno\u0107e?<\/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\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/#Koliko_iznosi_optimalan_postotak_tjelesne_masti_za_muskarce_i_zene\" title=\"Koliko iznosi optimalan postotak tjelesne masti za mu\u0161karce i \u017eene?\">Koliko iznosi optimalan postotak tjelesne masti za mu\u0161karce i \u017eene?<\/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.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/#Koliki_je_optimalan_postotak_tjelesne_masti_za_vidljive_trbusne_misice\" title=\"Koliki je optimalan postotak tjelesne masti za vidljive trbu\u0161ne mi\u0161i\u0107e?\">Koliki je optimalan postotak tjelesne masti za vidljive trbu\u0161ne mi\u0161i\u0107e?<\/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.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/#Kako_postici_isklesane_trbusne_misice\" title=\"Kako posti\u0107i isklesane trbu\u0161ne mi\u0161i\u0107e?\">Kako posti\u0107i isklesane trbu\u0161ne mi\u0161i\u0107e?<\/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.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/#Sto_biste_trebali_upamtiti\" title=\"\u0160to biste trebali upamtiti?\">\u0160to biste trebali upamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Oblikovani trbuh i six-pack jedni su od ciljeva svakog fitness entuzijasta. Mnogo njih ma\u0161ta o oblikovanim i zategnutim trbu\u0161nim mi\u0161i\u0107ima pa svakodnevno treniraju i broje svaki trbu\u0161njak. Me\u0111utim, mo\u017eda \u0107ete se iznenaditi kad saznate da tajna uspjeha isklesanog trbuha zapravo le\u017ei negdje <a href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\">drugdje<\/a>. Iako je treniranje ovog dijela tijela va\u017eno, six-pack \u0107e postati vidljiv samo onda kad ga vi\u0161e ne\u0107e skrivati debeli sloj masnog tkiva. Tako o udjelu tjelesne masti zapravo ovisi koliko \u0107e va\u0161i trbu\u0161ni mi\u0161i\u0107i biti vidljivi i ho\u0107ete li mo\u0107i imati six-pack o kojem ma\u0161tate.<\/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=\"Jesu_li_isklesani_trbusni_misici_simbol_zdravog_tijela\"><\/span>Jesu li isklesani trbu\u0161ni mi\u0161i\u0107i simbol zdravog tijela?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Isklesani trbuh s vidljivim six-packom postao je svojevrsni <strong>simbol fitnessa<\/strong> i zdravog na\u010dina \u017eivota. Na dru\u0161tvenim mre\u017eama mo\u017eemo svakodnevno vidjeti fotografije i snimke fitness entuzijasta i mnogi od njih imaju trbu\u0161ne mi\u0161i\u0107e. Oni su dokaz da i svatko od nas mo\u017ee biti u formi ako se zaista potrudimo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, neke ljude ipak mo\u017ee iznenaditi \u010dinjenica da oblikovani trbu\u0161ni mi\u0161i\u0107i i six-pack mo\u017eda nisu sinonim za zdravo tijelo. Zapravo, six-pack \u0107e biti vidljiv tek onda kad <strong>zna\u010dajno smanjite koli\u010dinu tjelesne masti<\/strong>, a to je vrlo zahtjevno i mnogi ljudi to ne posti\u017eu na pravilan na\u010din koji je dobar za njihovo zdravlje. S druge strane, zdraviji pristup zahtijeva veliku <strong>predanost i strog plan prehrane i vje\u017ebanja<\/strong>. Tako \u0107ete morati mr\u0161avjeti cjelokupno jer je nemogu\u0107e skinuti kilograme samo sa ciljanih podru\u010dja na tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, definitivno je mogu\u0107e imati oblikovane trbu\u0161ne mi\u0161i\u0107e. To je nekima lak\u0161e, dok je za druge ljude mo\u017eda \u010dak i lo\u0161e za zdravlje. Iz ovog razloga svakako vrijedi unaprijed razmisliti je li to ispravna odluka za vas.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png\" alt=\"six-pack i zdravo tijelo\" class=\"wp-image-475007\" width=\"843\" height=\"563\" title=\"six-pack i zdravo tijelo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_to_tjelesna_masnoca_i_koje_vrste_tjelesne_masnoce_postoje\"><\/span>\u0160to je to tjelesna masno\u0107a i koje vrste tjelesne masno\u0107e postoje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tjelesnu masno\u0107u \u010dine <strong>triacilgliceroli<\/strong> (gliceroli s tri vezane masne kiseline) koji su pohranjeni u <strong>masnim stanicama<\/strong> (<strong>adipocitima<\/strong>). Masno tkivo koje \u010dine ove stanice skriveno je ispod ko\u017ee i tvori tzv. <strong>potko\u017eno masno tkivo<\/strong>, ali i obavija unutarnje organe u obliku <strong>visceralne<\/strong> <strong>(intraabdominalne) masno\u0107e.<\/strong><\/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>Visceralna (intraabdominalna) masno\u0107a<\/strong> nalazi se u <strong>trbu\u0161noj \u0161upljini<\/strong>, oko organa i prvenstveno slu\u017ei kao njihova <strong>za\u0161tita<\/strong>. Me\u0111utim, ako je njen udio prevelik, ona mo\u017ee predstavljati <strong>faktor rizika za razvoj bolesti<\/strong> poput <strong>dijabetesa tipa 2<\/strong> ili <strong>bolesti srca<\/strong>. Iako je ova vrsta masno\u0107e skrivena u trbu\u0161noj \u0161upljini, nije te\u0161ko procijeniti imate li je previ\u0161e. To je zato \u0161to se vi\u0161ak visceralne masno\u0107e obi\u010dno manifestira <strong>prevelikim opsegom struka.<\/strong> <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Potko\u017eno masno tkivo<\/strong> bolje je vidljivo. Nalazi se to\u010dno ispod va\u0161e ko\u017ee i vidite ga u obliku <strong>onih mrskih opipljivih masnih naslaga<\/strong> zbog kojih ponekad ne stanete u svoju omiljenu odje\u0107u. Potko\u017eno masno tkivo tako\u0111er prekriva va\u0161e trbu\u0161ne mi\u0161i\u0107e i sprje\u010dava ih da budu vidljivi. U usporedbi s visceralnom masno\u0107om, vi\u0161ak potko\u017ene masno\u0107e u odre\u0111enoj je mjeri uglavnom <strong>estetski problem<\/strong>. Me\u0111utim, kad prije\u0111e odre\u0111eni prag (ili obrnuto, kad je imate premalo), on sa sobom nosi brojne negativne zdravstvene posljedice.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"809\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/08\/35-hr-1124x809.png\" alt=\"\" class=\"wp-image-487552\" title=\"potko\u017eno i visceralno masno tkivo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/35-hr-1124x809.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/35-hr-400x288.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/35-hr-1536x1106.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/35-hr-2048x1475.png 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_su_funkcije_tjelesne_masti\"><\/span>Koje su funkcije tjelesne masti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koliko god se to \u010dinilo nevjerojatnim, priroda vam nije dala tjelesnu masno\u0107u samo da bi vam zakomplicirala \u017eivot i osudila vas na neprestane poku\u0161aje mr\u0161avljenja. Tjelesna masno\u0107a ima <strong>va\u017ene funkcije<\/strong> u tijelu, a u odre\u0111enim koli\u010dinama ona vam je <strong>apsolutno potrebna<\/strong> da biste pre\u017eivjeli.<\/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>Tjelesna masno\u0107a slu\u017ei kao <strong>glavni spremnik energije<\/strong> koju mo\u017eete crpiti kad je to potrebno.<\/li>\n\n\n\n<li>Tako\u0111er pru\u017ea va\u017enu <strong>toplinsku i mehani\u010dku za\u0161titu za va\u0161e unutarnje organe<\/strong>.<\/li>\n\n\n\n<li>Masno tkivo tako\u0111er <strong>proizvodi hormone<\/strong> koji utje\u010du na osje\u0107aj <strong>gladi<\/strong> i <strong>sitosti<\/strong>, a sudjeluje i u stvaranju <strong>spolnih hormona.<\/strong> <span style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li>Tako\u0111er utje\u010de na funkciju <strong>imunolo\u0161kog i \u017eiv\u010danog sustava<\/strong> te igra veliku ulogu u <strong>osjetljivosti<\/strong> <strong>stanica na inzulin.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Istodobno, <strong>vitamini topivi u mastima (vitamini A, D, E i K) pohranjeni su upravo u masnom tkivu.<\/strong> <span style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\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=\"74398,8350,3738,64393,7067,258,5075,28324,28683,29956,46912,46168,64225\" ><\/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=\"Sto_utjece_na_kolicinu_masti_u_tijelu\"><\/span>\u0160to utje\u010de na koli\u010dinu masti u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koli\u010dina tjelesne masti ne ovisi samo o tome koliko vje\u017ebate ili koliko dobro jedete. Na nju utje\u010du i drugi \u010dimbenici koji su itekako va\u017eni.<\/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>Genetika<\/strong> tako\u0111er igra ulogu u tome koliko je brz va\u0161 metabolizam i koliko u\u010dinkovito i gdje skladi\u0161tite tjelesnu masno\u0107u. Svatko od nas ima <strong>razli\u010ditu kombinaciju gena<\/strong>, a o tome ovisi na\u0161 <strong>prirodni sastav tijela i raspodjela masti<\/strong>. Tako neki ljudi vi\u0161e masnog tkiva pohranjuju na podru\u010dju trbuha, drugi vi\u0161e na bedrima ili bokovima, a genetske predispozicije jednostavno nije mogu\u0107e kontrolirati. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li><strong>Spol<\/strong> tako\u0111er ima utjecaj na <strong>sastav tijela<\/strong> i <strong>raspodjelu tjelesne masno\u0107e<\/strong>. <strong>Mu\u0161karci prirodno imaju manji udio masnog tkiva od \u017eena<\/strong>. Mu\u0161karci tako\u0111er naj\u010de\u0161\u0107e pohranjuju tjelesnu masno\u0107u na <strong>podru\u010dju trbuha<\/strong>, a \u017eene \u010de\u0161\u0107e pohranjuju vi\u0161ak masno\u0107e u <strong>donjem dijelu tijela<\/strong>, obi\u010dno na stra\u017enjici i bedrima.<span style=\"color: #ff6600\"> [4]<\/span><\/li>\n\n\n\n<li>Koli\u010dina tjelesne masti tako\u0111er ovisi o va\u0161oj <strong>dobi<\/strong>. \u0160to ste stariji, va\u0161e tijelo prirodno skladi\u0161ti i vi\u0161e masno\u0107e jer se va\u0161 metabolizam usporava. Me\u0111utim, veliku ulogu u ovome igra i \u010dinjenica da \u0107e s vremenom mnogi od nas postati <strong>manje fizi\u010dki aktivni<\/strong> u starijoj dobi pa \u0107e se tako smanjiti i na\u0161a <strong>potro\u0161nja energije<\/strong>.<span style=\"color: #ff6600\"> [4]<\/span><\/li>\n\n\n\n<li><strong>Hormoni<\/strong> su tako\u0111er vrlo bitni kad je rije\u010d o va\u0161oj tjelesnoj te\u017eini i sastavu tijela. Tako na\u0161e tijelo proizvodi hormone koji signaliziraju <strong>glad (grelin)<\/strong> i <strong>sitost (leptin).<\/strong> Va\u017eni su i <strong>hormoni \u0161titnja\u010de<\/strong> koji utje\u010du na <strong>brzinu metabolizma<\/strong> i hormon stresa <strong>kortizol<\/strong>. Kortizol mo\u017ee pove\u0107ati <strong>apetit<\/strong> ili <strong>potaknuti skladi\u0161tenje masno\u0107e u podru\u010dju trbuha.<\/strong> <span style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li>Naravno, <strong>prehrana<\/strong> i <strong>tjelesna aktivnost<\/strong> tako\u0111er imaju veliki utjecaj na postotak tjelesne masti. Prehrana i tjelovje\u017eba va\u017eni su \u010dimbenici za postizanje <strong>ravnote\u017ee izme\u0111u unosa i potro\u0161nje energije<\/strong>, \u0161to zauzvrat odre\u0111uje ho\u0107ete li se <strong>debljati, mr\u0161avjeti <\/strong>ili pak<strong> odr\u017eavati tjelesnu te\u017einu<\/strong>.<\/li>\n\n\n\n<li><strong>Optimalan san<\/strong> \u010desto je zanemaren faktor koji utje\u010de na va\u0161e zalihe tjelesne masno\u0107e. Tako je <a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\"><strong>nedostatak sna<\/strong><\/a> povezan s <strong>pove\u0107anom tjelesnom te\u017einom<\/strong>, zbog \u010dega bismo trebali spavati <strong>barem 7 \u2013 9 sati dnevno.<\/strong> <span style=\"color: #ff6600\">[4,7]<\/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>Postoje valjani razlozi za\u0161to se kvalitetan i dovoljno dug san smatra jednim od najva\u017enijih faktora za uspje\u0161no sagorijevanje masti. Za\u0161to je to tako i koje su jo\u0161 prednosti optimalnog sna saznajte u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\"><strong>Spavanje: Naju\u010dinkovitiji na\u010din za podizanje energije i gubitak masnog tkiva.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png\" alt=\"u\u010dinak na koli\u010dinu tjelesne masti\" class=\"wp-image-474991\" width=\"843\" height=\"563\" title=\"u\u010dinak na koli\u010dinu tjelesne masti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izmjeriti_kolicinu_tjelesne_masnoce\"><\/span>Kako izmjeriti koli\u010dinu tjelesne masno\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gledaju\u0107i se u ogledalo mo\u017eete tek procijeniti udio tjelesne masti u va\u0161em tijelu. Me\u0111utim, ako \u017eelite ne\u0161to preciznije podatke, morat \u0107ete <strong>izmjeriti<\/strong> koli\u010dinu tjelesne masti. Kako to u\u010diniti?<\/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>Mjerenjem <strong>opsega struka<\/strong> mo\u017eete procijeniti koliki udio tjelesne masti imate. Primjerice, ako je opseg struka mladog mu\u0161karca izme\u0111u 75 i 83 cm, koli\u010dina tjelesne masti otprilike iznosi 15 \u2013 20 %.<span style=\"color: #ff6600\"> [5]<\/span><\/li>\n\n\n\n<li>Ne\u0161to preciznije podatke mo\u017eete dobiti ako za odre\u0111ivanje<strong> koli\u010dine masti<\/strong> koristite <a href=\"https:\/\/gymbeam.hr\/kaliper-za-mjerenje-masti-gymbeam.html\">kaliper za mjerenje tjelesne masno\u0107e<\/a>. Zahvaljuju\u0107i ovome ure\u0111aju mo\u017eete procijeniti postotak tjelesne masti.<\/li>\n\n\n\n<li><strong>Bioimpedancijska vaga<\/strong> (vaga koja mjeri elektri\u010dnu vodljivost razli\u010ditih tjelesnih tkiva) dat \u0107e vam, primjerice, informacije o tome koliki udio mi\u0161i\u0107ne mase ili masti imate. Naj\u010de\u0161\u0107e bioimpedancijske vage su npr. <strong>InBody<\/strong> ili <strong>Tanita<\/strong> vage. Ove vage prikazat \u0107e vam prili\u010dno to\u010dne podatke o sastavu va\u0161eg tijela.<\/li>\n\n\n\n<li>Metode kao \u0161to su <strong>denzitometrija<\/strong> ili <strong>DEXA<\/strong> (<strong>dvostruka apsorpciometrija X-zraka<\/strong>) mogu pru\u017eiti najto\u010dnije podatke. Me\u0111utim, prosje\u010dna osoba ne\u0107e koristiti ove metode jer se one uglavnom koriste u <strong>istra\u017eiva\u010dke svrhe.<\/strong> <span style=\"color: #ff6600\">[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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_iznosi_optimalan_postotak_tjelesne_masti_za_muskarce_i_zene\"><\/span>Koliko iznosi optimalan postotak tjelesne masti za mu\u0161karce i \u017eene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Optimalna koli\u010dina tjelesne masti kod \u017eena<\/h3>\n\n\n\n<p>Iako ne postoji jedna preporuka koja vrijedi za sve \u017eene, razli\u010diti izvori tvrde da optimalni udio masnog tkiva za \u017eenu iznosi <strong>20 \u2013 30 %.<\/strong> Postotak tjelesne masno\u0107e ve\u0107i od 30 % smatra se <strong>prekomjernom te\u017einom<\/strong>, dok se vrijednosti <strong>iznad 35 %<\/strong> smatraju <strong>pretilo\u0161\u0107u.<\/strong> <span style=\"color: #ff6600\">[2,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ni\u017ei postoci<\/strong> tjelesne masti tipi\u010dni su za <strong>sporta\u0161ice<\/strong> i \u017eene koje <strong>dobro<\/strong> <strong>paze<\/strong> na svoju prehranu i re\u017eim vje\u017ebanja. U nekim slu\u010dajevima, tako nizak postotak tjelesne masti nije zdrav za prosje\u010dnu \u017eenu.<span style=\"color: #ff6600\"> [2,13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png\" alt=\"optimalan udio masti kod \u017eena\" class=\"wp-image-475039\" width=\"843\" height=\"562\" title=\"optimalan udio masti kod \u017eena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Koji su rizici preniskog postotka tjelesne masti kod \u017eena?<\/h4>\n\n\n\n<p>Vrlo je te\u0161ko posti\u0107i postotak tjelesne masti ni\u017ei od 20 %. To zahtijeva dugoro\u010dna i zna\u010dajna ograni\u010denja u prehrani i prili\u010dno zahtjevan sveobuhvatan plan treninga, \u0161to \u010desto rezultira premalim unosom kalorija, a istodobno vrlo velikom potro\u0161njom energije. Sve ovo mo\u017ee dovesti do tzv. <strong>niske energetske dostupnosti<\/strong>. Niska energetska dostupnost iznosi <strong>manje od 30 kcal\/kg<\/strong>, a mo\u017eete je izra\u010dunati tako da od ukupnog dnevnog unosa kalorija oduzmete potro\u0161nju energije koju ste izgubili tijekom tjelovje\u017ebe.<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problem je u tome \u0161to nisku energetsku dostupnost naj\u010de\u0161\u0107e prate mnogi zdravstveni problemi koji se zajedno kriju pod pojmom <strong>\u017eenska sportska trijada<\/strong>, a odnosi se na <strong>poreme\u0107aj menstrualnog ciklusa i nisku gusto\u0107u kostiju<\/strong>. Istodobno, \u017eenska sportska trijada donosi i mnoge druge probleme, poput <strong>ve\u0107eg rizika od ozljeda, oslabljenog imuniteta, smanjenog rada \u0161titnja\u010de ili ve\u0107eg rizika od kardiovaskularnih problema<\/strong>. Osim toga, ovaj sindrom mo\u017ee biti povezan i s <strong>psiholo\u0161kim problemima<\/strong> kao \u0161to su <strong>tjeskoba<\/strong> ili <strong>depresija.<\/strong><span style=\"color: #ff6600\"> [1,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, to ne zna\u010di da \u017eena s niskim postotkom tjelesne masti automatski ima i nisku energetsku dostupnost, a samim time i ostale probleme koji iz toga proizlaze. Ipak, rije\u010d je o <strong>vrlo \u010destoj pojavi<\/strong> pa je preporu\u010dljivo na to pripaziti ako poku\u0161avate smr\u0161avjeti ili oblikovati svoje mi\u0161i\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u0161to vi\u0161e o \u017eenskoj sportskoj trijadi mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/\" class=\"ek-link\"><strong>Kako se boriti protiv izostanka menstruacije i ostalih simptoma \u017eenske sportske trijade?<\/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. Optimalna koli\u010dina tjelesne masti kod mu\u0161karaca<\/h3>\n\n\n\n<p>Mu\u0161karci <strong>prirodno imaju manje masnog tkiva<\/strong> od \u017eena. Istra\u017eivanja tvrde da optimalni postotak tjelesne masti kod mu\u0161karaca iznosi <strong>10 \u2013 20 %<\/strong>. Vrijednosti <strong>iznad<\/strong> <strong>20 %<\/strong> smatraju se <strong>prekomjernom te\u017einom<\/strong>, a postotak tjelesne masti <strong>iznad 25 %<\/strong> smatra se <strong>pretilo\u0161\u0107u.<\/strong> <span style=\"color: #ff6600\">[2,6,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao i kod \u017eena, ni\u017ei postoci tjelesne masti tipi\u010dni su za <strong>sporta\u0161e<\/strong>, posebice u estetskim sportovima kao \u0161to su <strong>fitness<\/strong> i <strong>bodybuilding<\/strong> kod kojih je nizak postotak tjelesne masno\u0107e preduvjet za uspjeh. Prosje\u010dnom mu\u0161karcu koji se bavi sportom zbog osobnog zadovoljstva i zdravlja vjerojatno je besmisleno ciljati na tako nisku koli\u010dinu masnog tkiva jer ono zahtijeva puno truda i ograni\u010denja. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg\" alt=\"optimalan udio masti kod \u017eena\" class=\"wp-image-475065\" width=\"843\" height=\"563\" title=\"optimalan udio masti kod \u017eena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Rasponi tjelesne masti kod mu\u0161karaca i \u017eena<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u017dene<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Mu\u0161karci<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Grani\u010dno nizak postotak tjelesne masti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 16 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 6 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Izrazito sportska i vitka tjelesna gra\u0111a<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 &#8211; 19 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 9 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Optimalan raspon<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 20 %&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Prekomjerna tjelesna te\u017eina<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 20 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pretilost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 35 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 25 %&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/figcaption><\/figure>\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=\"Koliki_je_optimalan_postotak_tjelesne_masti_za_vidljive_trbusne_misice\"><\/span>Koliki je optimalan postotak tjelesne masti za vidljive trbu\u0161ne mi\u0161i\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi imamo trbu\u0161ne mi\u0161i\u0107e, no koliko su oni vidljivi i oblikovani ovisi o <strong>koli\u010dini masnog tkiva<\/strong> koje ih prekriva. \u0160to manje tjelesne masno\u0107e imate, to je va\u0161 six-pack bolje vidljiv.<\/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\">Kada \u0107e trbu\u0161ni mi\u0161i\u0107i postati vidljivi kod \u017eena?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tjelesna masno\u0107a iznad 30 %:<\/strong> ovo je udio masnog tkiva pri kojem ve\u0107 govorimo o prekomjernoj te\u017eini. U ovom su slu\u010daju trbu\u0161ni mi\u0161i\u0107i potpuno prekriveni slojem tjelesne masti.<\/li>\n\n\n\n<li><strong>25 \u2013 30 %:<\/strong> \u010dak ni u ovom slu\u010daju trbu\u0161ni mi\u0161i\u0107i ne\u0107e biti vidljivi. Iako nije rije\u010d o prekomjernoj te\u017eini, tijelo ipak ima vidljiv sloj potko\u017enog masnog tkiva.<\/li>\n\n\n\n<li><strong>23 \u2013 25 %:<\/strong> u ovoj fazi trbu\u0161ni mi\u0161i\u0107i mogu biti vidljivi, no tek minimalno.<\/li>\n\n\n\n<li><strong>20 \u2013 22 %:<\/strong> s ovim postotkom masno\u0107e, tjelesna figura ve\u0107 je izra\u017eenija i djelomi\u010dno su vidljive konture trbu\u0161nih mi\u0161i\u0107a.<\/li>\n\n\n\n<li><strong>16 \u2013 19 %:<\/strong> \u017eena s ovim udjelom masti je vitka, ima atletsku figuru i vidljive trbu\u0161ne mi\u0161i\u0107e.<\/li>\n\n\n\n<li><strong>ispod 16 %:<\/strong> ovo je zna\u010dajno nizak udio tjelesne masti s jasno definiranim trbu\u0161nim mi\u0161i\u0107ima. Me\u0111utim, ova koli\u010dina masti obi\u010dno je povezana s vrlo strogim planom prehrane i vje\u017ebanja i nosi sa sobom rizik od ve\u0107 spomenutih zdravstvenih problema. Osim toga, pove\u0107ava rizik od ovih. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png\" alt=\"udio tjelesne masti za vidljivi six-pack kod \u017eena\" class=\"wp-image-474959\" width=\"843\" height=\"324\" title=\"udio tjelesne masti za vidljivi six-pack kod \u017eena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kada \u0107e trbu\u0161ni mi\u0161i\u0107i postati vidljivi kod mu\u0161karaca?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tjelesna masno\u0107a iznad 20 %:<\/strong> mu\u0161karac s ovim postotkom masno\u0107e ima prekomjernu te\u017einu pa se trbu\u0161ni mi\u0161i\u0107i uop\u0107e ne vide.<\/li>\n\n\n\n<li><strong>15 \u2013 20 %:<\/strong> i u ovom slu\u010daju trbu\u0161ni mi\u0161i\u0107i prekriveni su potko\u017enim masnim tkivom.<\/li>\n\n\n\n<li><strong>13 \u2013 15 %:<\/strong> gornji trbu\u0161ni mi\u0161i\u0107i obi\u010dno mogu biti djelomi\u010dno vidljivi, dok su donji jo\u0161 uvijek skriveni pod slojem masno\u0107e.<\/li>\n\n\n\n<li><strong>10 \u2013 12 %:<\/strong> u ovom slu\u010daju, trbu\u0161ni mi\u0161i\u0107i jasno su vidljivi.<\/li>\n\n\n\n<li><strong>6 \u2013 9 %:<\/strong> mu\u0161karac s ovim postotkom masti (koji je ionako prili\u010dno te\u0161ko odr\u017eati) vjerojatno \u0107e ve\u0107 imati osjetno vidljive trbu\u0161ne mi\u0161i\u0107e.<\/li>\n\n\n\n<li><strong>ispod 6 %:<\/strong> s ovom koli\u010dinom tjelesne masno\u0107e, six-pack je vidljiv, no vrlo je izazovno odr\u017eati ovaj postotak. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png\" alt=\"udio tjelesne masti za vidljivi six-pack kod mu\u0161karaca\" class=\"wp-image-474960\" width=\"843\" height=\"324\" title=\"udio tjelesne masti za vidljivi six-pack kod mu\u0161karaca\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_postici_isklesane_trbusne_misice\"><\/span>Kako posti\u0107i isklesane trbu\u0161ne mi\u0161i\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to mo\u017eete vidjeti, vidljivi six-pack zahtijeva zna\u010dajno <strong>nizak postotak tjelesne masti<\/strong> koji \u010desto mora biti daleko ispod onoga \u0161to se op\u0107enito smatra zdravim za prosje\u010dnog \u010dovjeka. Nizak postotak tjelesne masti obi\u010dno je posljednji faktor koji ljudima nedostaje za \u201esavr\u0161enu\u201d tjelesnu figuru, a <strong>zahtijeva veliku koli\u010dinu napora<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morate se strogo pridr\u017eavati odre\u0111enog plana prehrane i plana treninga, a da biste to postigli, \u010desto je potrebno \u017ertvovati dru\u017eenja s prijateljima ili u\u017eivanje u redovnim obrocima u restoranu ili kafi\u0107u. Tako strogi re\u017eim mo\u017ee sa sobom donijeti i mnoge <strong>zdravstvene probleme<\/strong> pa je preporu\u010dljivo najprije razmisliti <strong>isplati li vam se uop\u0107e imati isklesane trbu\u0161ne mi\u0161i\u0107e<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, ako ste se zaista odlu\u010dili krenuti na ovaj put, va\u017eno je da mu pristupite na <strong>pravilan na\u010din<\/strong> koji \u0107e biti <strong>dobar za va\u0161e zdravlje<\/strong>. Sljede\u0107i koraci mogu vam u tome pomo\u0107i.<\/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>Usredoto\u010dite se na odgovaraju\u0107i <strong>kalorijski deficit<\/strong> i <strong>koli\u010dinu proteina, ugljikohidrata i masti<\/strong>. Na\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\"><strong>online kalkulator unosa energije i makronutrijenata<\/strong><\/a> pomo\u0107i \u0107e vam izra\u010dunati navedene vrijednosti.<\/li>\n\n\n\n<li>Dr\u017eite se <strong>zdravog plana prehrane<\/strong> koji sadr\u017ei dovoljnu koli\u010dinu svih makronutrijenata i koji \u0107e biti <strong>dugoro\u010dno odr\u017eiv<\/strong>. U tome vam mo\u017ee pomo\u0107i na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\"><strong>\u0160to je to zdrava prehrana i kako nau\u010diti jesti zdravo<\/strong><\/a>.<\/li>\n\n\n\n<li>Obratite posebnu pozornost na unos dovoljne koli\u010dine <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" class=\"ek-link\">proteina<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" class=\"ek-link\">vlakana<\/a>, odnosno hranjivih tvari koje \u0107e vas dulje odr\u017eavati <strong>sitima<\/strong>.<\/li>\n\n\n\n<li>Osmislite <strong>plan treninga<\/strong> koji uklju\u010duje i <strong>aerobne<\/strong> aktivnosti i <strong>trening snage<\/strong>. Ako \u017eelite imati <strong>vidljive trbu\u0161ne mi\u0161i\u0107e<\/strong>, dobro je u plan treninga uklju\u010diti i <strong>vje\u017ebe koje ciljaju to podru\u010dje<\/strong>. U osmi\u0161ljavanju u\u010dinkovitog plana treninga pomo\u0107i \u0107e vam na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" class=\"ek-link\"><strong>Kako napraviti dobar plan treninga u teretani<\/strong><\/a>.<\/li>\n\n\n\n<li>Ako trebate inspiraciju za vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e, mo\u017eete pogledati neke od na\u0161ih \u010dlanaka:\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\"><strong>21 najbolja vje\u017eba s vlastitom te\u017einom za trbu\u0161ne mi\u0161i\u0107e<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/\"><strong>13 najboljih vje\u017ebi s loptom za sna\u017ene trbu\u0161ne mi\u0161i\u0107e<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/\"><strong>Donji trbu\u0161ni mi\u0161i\u0107i: 13 najboljih vje\u017ebi s tjelesnom te\u017einom<\/strong><\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Uz ciljane treninge, ne zaboravite na <a href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" class=\"ek-link\"><strong>redovitu aktivnost tijekom dana<\/strong><\/a>. <strong>Hodanje, odlazak u trgovinu i iz trgovine pje\u0161ice, penjanje stepenicama <\/strong>ili<strong> kretanje tijekom \u010di\u0161\u0107enja<\/strong> <strong>stana<\/strong> doprinose va\u0161oj potro\u0161nji kalorija.<\/li>\n\n\n\n<li>Nakon \u0161to savladate sve navedeno, dalje vam mogu pomo\u0107i i dodaci prehrani kao \u0161to su razni <a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\">pripravci za sagorijevanje masti<\/a>. Oni ne samo da \u0107e vam pomo\u0107i da u\u010dinkovitije smr\u0161avite, ve\u0107 \u0107e vam pomo\u0107i i da bolje odr\u017eavate kalorijski deficit.<\/li>\n\n\n\n<li>Ne zaboravite pratiti i bilje\u017eiti svoj <strong>napredak i rezultate<\/strong>, na primjer, svaka dva tjedna. Za to mo\u017eete koristiti klasi\u010dnu <strong>vagu<\/strong>, redovitu analizu sastava tijela pomo\u0107u <strong>InBody<\/strong> vage ili pak izmjeriti koli\u010dinu masnog tkiva <strong>kaliperima za mjerenje masti<\/strong>. Ne podcjenjujte redovito <strong>fotografiranje <\/strong>ili<strong> mjerenje opsega struka<\/strong>. Kako ne biste zaboravili redovito bilje\u017eiti svoje rezultate, odredite <strong>to\u010dno vrijeme<\/strong> za analizu. To mo\u017ee biti <strong>nedjeljno jutro nakon \u0161to se probudite<\/strong>.<\/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 detaljniji vodi\u010d o tome kako posti\u0107i rezultate o kojima sanjate, pro\u010ditajte na\u0161e \u010dlanke <a href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\"><strong>Izgubite masne naslage s trbuha i dovedite se u formu pomo\u0107u na\u0161eg jednostavnog vodi\u010da<\/strong><\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/9-savjeta-za-isklesane-trbusne-misice\/\" class=\"ek-link\"><strong>9 savjeta za isklesane trbu\u0161ne mi\u0161i\u0107e.<\/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_biste_trebali_upamtiti\"><\/span>\u0160to biste trebali upamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Oblikovani trbu\u0161ni mi\u0161i\u0107i<\/strong> \u010desto su kao \u0161lag na torti mnogim sporta\u0161ima i fitness entuzijastima. Me\u0111utim, vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e naj\u010de\u0161\u0107e nisu dovoljne za oblikovani trbuh. Va\u017ean \u010dimbenik za postizanje <strong>definiranih trbu\u0161nih mi\u0161i\u0107a<\/strong> nije veliki broj odra\u0111enih trbu\u0161njaka, ve\u0107 <strong>koli\u010dina masnog tkiva<\/strong>. Kako bi ovi mi\u0161i\u0107i bili vidljivi, \u010desto je potrebno dr\u017eati se vrlo <strong>strogog re\u017eima treninga i prehrane<\/strong> te <strong>smr\u0161avjeti<\/strong> do one granice koja mo\u017eda nije<strong> odr\u017eiva ili dugoro\u010dno dobra za zdravlje<\/strong>. Dakle, san o isklesanom trbuhu svakako je ostvariv, no preporu\u010dljivo je razmisliti o tome isplati li vam se. Ako ste odlu\u010dili da \u017eelite imati oblikovani trbuh, razmislite o tome kako to posti\u0107i na <strong>ispravan i zdrav na\u010din<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako mislite da je ovaj \u010dlanak zanimljiv i koristan, ne zaboravite ga podijeliti sa svojim prijateljima.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/za-mrsavljenje\" 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>Tko ne bi \u017eelio oblikovane trbu\u0161ne mi\u0161i\u0107e? Ako je to jedan od va\u0161ih fitness ciljeva, ali nikako ne mo\u017eete posti\u0107i dugoro\u010dne rezultate, vrijeme je da otkrijete u \u010demu je problem. U dana\u0161njem \u010dlanku nau\u010dit \u0107ete koju ulogu ima tjelesna masno\u0107a u postizanju oblikovanih trbu\u0161nih mi\u0161i\u0107a i koliko je uop\u0107e potrebno imati tjelesne masti da bi trbu\u0161ni mi\u0161i\u0107i bili vidljivi.<\/p>\n","protected":false},"author":156,"featured_media":474929,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,7352,6308],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-484428","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-prehrana-hr","11":"tag-trbuh-hr","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>Koliki postotak tjelesne masno\u0107e trebate imati da bi va\u0161i trbu\u0161ni mi\u0161i\u0107i bili vidljivi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako do vidljivih trbu\u0161njaka? Jednostavno, potrebno je izgubiti vi\u0161ak masnog tkiva s trbuha. Saznajte koja je optimalna koli\u010dina tjelesne masno\u0107e i koliko vam je masno\u0107e na trbuhu potrebno za oblikovani six-pack.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Koliki postotak tjelesne masno\u0107e trebate imati da bi va\u0161i trbu\u0161ni mi\u0161i\u0107i bili vidljivi? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako do vidljivih trbu\u0161njaka? Jednostavno, potrebno je izgubiti vi\u0161ak masnog tkiva s trbuha. 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