{"id":488727,"date":"2023-09-07T09:41:50","date_gmt":"2023-09-07T07:41:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=488727"},"modified":"2025-11-10T16:13:58","modified_gmt":"2025-11-10T15:13:58","slug":"kako-izgubiti-salo-na-bedrima-kako-stanjiti-i-oblikovati-noge","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-salo-na-bedrima-kako-stanjiti-i-oblikovati-noge\/","title":{"rendered":"Kako izgubiti salo na bedrima? Kako stanjiti i oblikovati noge?"},"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\/kako-izgubiti-salo-na-bedrima-kako-stanjiti-i-oblikovati-noge\/#Zasto_ne_mozete_smrsavjeti_samo_u_podrucju_bedara\" title=\"Za\u0161to ne mo\u017eete smr\u0161avjeti samo u podru\u010dju bedara?\">Za\u0161to ne mo\u017eete smr\u0161avjeti samo u podru\u010dju bedara?<\/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\/kako-izgubiti-salo-na-bedrima-kako-stanjiti-i-oblikovati-noge\/#Kako_promijeniti_svoju_prehranu_da_biste_smrsavjeli_i_oblikovali_bedra\" title=\"Kako promijeniti svoju prehranu da biste smr\u0161avjeli i oblikovali bedra?\">Kako promijeniti svoju prehranu da biste smr\u0161avjeli i oblikovali bedra?<\/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\/kako-izgubiti-salo-na-bedrima-kako-stanjiti-i-oblikovati-noge\/#Napravite_plan_treninga_koji_ce_rezultate_uciniti_zaista_vidljivima\" title=\"Napravite plan treninga koji \u0107e rezultate u\u010diniti zaista vidljivima\">Napravite plan treninga koji \u0107e rezultate u\u010diniti zaista vidljivima<\/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\/kako-izgubiti-salo-na-bedrima-kako-stanjiti-i-oblikovati-noge\/#Ne_zaboravite_na_odmor_i_regeneraciju\" title=\"Ne zaboravite na odmor i regeneraciju\">Ne zaboravite na odmor i regeneraciju<\/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\/kako-izgubiti-salo-na-bedrima-kako-stanjiti-i-oblikovati-noge\/#Brojevi_na_vagi_nisu_jedini_rezultati_koje_biste_trebali_pratiti\" title=\"Brojevi na vagi nisu jedini rezultati koje biste trebali pratiti\">Brojevi na vagi nisu jedini rezultati koje biste trebali pratiti<\/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\/kako-izgubiti-salo-na-bedrima-kako-stanjiti-i-oblikovati-noge\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Gotovo svatko od nas \u017eudi za nekom promjenom na tijelu, bilo da je to u\u017ei struk, manji bokovi ili oblikovana stra\u017enjica. \u017dene posebice \u010desto sanjaju o vitkijim bedrima koja \u0107e podi\u0107i njihovo samopouzdanje i zbog kojih \u0107e se osje\u0107ati ugodnije u suknjama i kratkim hla\u010dama. Me\u0111utim, ovaj cilj \u010desto poku\u0161avaju posti\u0107i pomo\u0107u nerazumno strogih dijeta ili tek jedne vje\u017ebe za bedra s desecima ili stotinama ponavljanja. Gladovanje i takav na\u010din vje\u017ebanja nisu dugo odr\u017eivi zbog \u010dega ljudi ve\u0107inom i odustanu od po\u010detno zacrtanog cilja. <strong>Dana\u0161nji \u010dlanak napisan je upravo za ove osobe, ali i sve ostale koji \u017eele smr\u0161avjeti i to ne samo u podru\u010dju bedara<\/strong>. Tako\u0111er \u0107ete nau\u010diti \u0161to je sve va\u017eno da biste ostvarili trajne rezultate.<\/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=\"Zasto_ne_mozete_smrsavjeti_samo_u_podrucju_bedara\"><\/span>Za\u0161to ne mo\u017eete smr\u0161avjeti samo u podru\u010dju bedara?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno mislite da sve \u0161to trebate u\u010diniti da budete zadovoljni svojom figurom je izgubiti nekoliko centimetara na bedrima. Na\u017ealost, <strong>ljudsko tijelo tako ne funkcionira \u2013 ne mo\u017eete odabrati jedno podru\u010dje i po\u010deti ga vi\u0161e trenirati nadaju\u0107i se da \u0107e se masno tkivo po\u010deti \u010darobno topiti samo s tog jednog podru\u010dja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo da \u017eelite smr\u0161avjeti na podru\u010dju bedara, stra\u017enjice ili <a href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\">trbuha<\/a>, <strong>vrlo je va\u017ean cjelovit pristup tijelu i treniranju<\/strong>. To podrazumijeva prilagodbu va\u0161e prehrane i treninga tako da potro\u0161nja energije prema\u0161uje njen unos. Drugim rije\u010dima, rije\u010d je o <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\">kalorijskom deficitu<\/a>. Kalorijski deficit dovodi do ukupnog smanjenja postotka tjelesne masti, \u0161to zatim rezultira postupnim gubitkom kilograma. Ho\u0107e li masno tkivo na trbuhu, stra\u017enjici ili bedrima po\u010deti nestajati prije nego na drugim podru\u010djima na tijelu uglavnom ovisi o va\u0161oj genetici i hormonima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravilno odabrane vje\u017ebe dodatno \u0107e vam pomo\u0107i u\u010dvrstiti i oblikovati bedra. Me\u0111utim, ne mo\u017eete o\u010dekivati da \u0107e va\u0161a bedra biti identi\u010dna bedrima pojedinih modela svjetske klase ili fitness influencerica. \u0160tovi\u0161e, dru\u0161tvene mre\u017ee prepune su foto\u0161opiranih fotografija i \u010desto ne odra\u017eavaju stvarnost. Da biste pratili promjene na svom tijelu, <strong>najbolje \u0161to mo\u017eete u\u010diniti za sebe je usporediti svoje trenutne rezultate s onima od prije mjesec ili godinu dana.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da \u017eelite smr\u0161avjeti i nau\u010diti kako to u\u010diniti korak po korak, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\"><strong>Jednostavne osnove mr\u0161avljenja: Iznenadit \u0107e vas \u0161to je zaista va\u017eno.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1124x750.jpg\" alt=\"Vitkija bedra\" class=\"wp-image-478421\" style=\"width:843px;height:563px\" title=\"Vitkija bedra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_promijeniti_svoju_prehranu_da_biste_smrsavjeli_i_oblikovali_bedra\"><\/span>Kako promijeniti svoju prehranu da biste smr\u0161avjeli i oblikovali bedra?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na va\u0161em putu do vitkih bedara nikako se ne biste trebali izlo\u017eiti ekstremnim dijetama, potpunom izbacivanju glutena ili ugljikohidrata ili pak gladovanju. Umjesto toga, slijedite savjete u nastavku i <strong>otkrijte koji je optimalni unos kalorija i makronutrijenata za postupno mr\u0161avljenje.<\/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\">1. Odredite svoj optimalan unos kalorija<\/h3>\n\n\n\n<p>Po\u010det \u0107ete mr\u0161avjeti tek kad va\u0161a <strong>potro\u0161nja energije<\/strong> (bazalni metabolizam, op\u0107e dnevno kretanje, sport) <strong>bude ve\u0107a od unosa energije<\/strong> <strong>(prehrana, pi\u0107a, suplementi).<\/strong> Va\u0161e tijelo u tom slu\u010daju pose\u017ee za vlastitim rezervama energije i po\u010dinje sagorijevati tjelesnu masno\u0107u, a to vas stavlja u kalorijski deficit. Pitate li se koliko biste kalorija trebali unijeti da biste bili u kalorijskom deficitu? Ovdje je va\u017ean va\u0161 bazalni metabolizam, vje\u017ebanje i ostale svakodnevne aktivnosti tijekom kojih tro\u0161ite energiju. Na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkulator energetskog unosa i makronutrijenata<\/strong><\/a> pomo\u0107i \u0107e vam da odredite svoj optimalni unos kalorija za mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon \u0161to ste odredili optimalni unos kalorija za sebe, poku\u0161ajte nekoliko tjedana slijediti taj izra\u010dun, a zatim procijenite koliko vam on odgovara i vidite li rezultate. Aplikacije za prehranu poput MyFitnessPal mogu vam pomo\u0107i u kontroli unosa kalorija. <strong>Prosje\u010dna zdrava stopa mr\u0161avljenja je 0,5 \u2013 1 kg tjedno.<\/strong> <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<ul class=\"wp-block-list\">\n<li>Ako mislite da se izgladnjujete i prebrzo gubite na masi, pove\u0107ajte unos kalorija za oko 5 \u2013 10 %.<\/li>\n\n\n\n<li>S druge strane, ako mislite da stagnirate, poku\u0161ajte smanjiti unos kalorija za 5 \u2013 10 %.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prakti\u010dne savjete koji \u0107e vam pomo\u0107i odr\u017eavati kalorijski deficit mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" class=\"ek-link\"><strong>Kalorijski deficit: Kako <\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" class=\"ek-link\">smr\u0161<\/a><\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" class=\"ek-link\"><strong>avjeti i imati \u017eivot?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1124x748.jpg\" alt=\"Plan prehrane za mr\u0161avljenje\" class=\"wp-image-478506\" style=\"width:843px;height:561px\" title=\"Plan prehrane za mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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\">\n<h3 class=\"wp-block-heading\">2. Odaberite odgovaraju\u0107e izvore proteina, masti i ugljikohidrata<\/h3>\n\n\n\n<p>Pomo\u0107u na\u0161eg kalkulatora mo\u017eete izra\u010dunati ne samo optimalan unos energije, ve\u0107 i koliko biste osnovnih makronutrijenata, odnosno <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\">proteina<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\">ugljikohidrata<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\">masti<\/a> trebali konzumirati. Svaki od ovih makronutrijenata ima va\u017enu ulogu u organizmu u smislu zdravlja, ali i mr\u0161avljenja.<\/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>Proteini<\/strong> \u0107e vam pomo\u0107i u <strong>za\u0161titi i izgradnji mi\u0161i\u0107ne mase<\/strong>, ali i u <strong>odr\u017eavanju kalorijskog deficita<\/strong> jer nas oni \u010dine najvi\u0161e sitima u odnosu na ostale makronutrijente.<\/li>\n\n\n\n<li><strong>Ugljikohidrati<\/strong> <strong>daju energiju<\/strong> potrebnu za trening i svakodnevno funkcioniranje, a tako\u0111er su i dobar izvor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vlakana<\/a> koja tako\u0111er poma\u017eu kod odr\u017eavanja osje\u0107aja sitosti.<\/li>\n\n\n\n<li><strong>Masti<\/strong> pak poma\u017eu u odr\u017eavanju <strong>hormonalne ravnote\u017ee<\/strong> koja je tako\u0111er klju\u010dna za mr\u0161avljenje. Prilikom planiranja prehrane usredoto\u010dite se na kvalitetne izvore ovih nutrijenata. Minimalno prera\u0111ene i procesuirane namirnice trebale bi imati prednost na va\u0161em jelovniku.<\/li>\n<\/ul>\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\">Prikladni izvori makronutrijenata<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteini<\/strong>: <a href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\">meso<\/a> i mesni proizvodi, <a href=\"https:\/\/gymbeam.hr\/ribe\">riba<\/a>, <a href=\"https:\/\/gymbeam.hr\/jaja\">jaja<\/a>, mlije\u010dni proizvodi, <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\">seitan<\/a>, <a href=\"https:\/\/gymbeam.hr\/proteini\">proteinski suplementi<\/a>.<\/li>\n\n\n\n<li><strong>Ugljikohidrati<\/strong>: integralni <a href=\"https:\/\/gymbeam.hr\/kruh-i-pecivo\">kruh<\/a>, ra\u017eeni kruh, <a href=\"https:\/\/gymbeam.hr\/tjestenina\">tjestenina<\/a>, integralno <a href=\"https:\/\/gymbeam.hr\/brasno\">bra\u0161no<\/a>, \u017eitarice (ri\u017ea, <a href=\"https:\/\/gymbeam.hr\/kvinoja\">kvinoja<\/a>, <a href=\"https:\/\/gymbeam.hr\/integralni-couscous-gymbeam.html\">kus-kus<\/a>, <a href=\"https:\/\/gymbeam.hr\/smeda-bulgur-psenica-gymbeam.html\">bulgur<\/a>), <a href=\"https:\/\/gymbeam.hr\/zobena-kasa\">zobene pahuljice i ka\u0161e<\/a>, <a href=\"https:\/\/gymbeam.hr\/instant-kasa-od-heljde-gymbeam.html\">heljdina ka\u0161a<\/a>, povr\u0107e, vo\u0107e, <a href=\"https:\/\/gymbeam.hr\/mahunarke\">mahunarke<\/a>.<\/li>\n\n\n\n<li><strong>Masti<\/strong>: biljna ulja (maslinovo, repi\u010dino, avokadovo, bu\u010dino), ora\u0161asti plodovi i sjemenke, maslac od ora\u0161astih plodova, <a href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\">ghee maslac<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim kvalitetnih namirnica, u planiranju prehrane pomo\u0107i \u0107e vam i na\u0161i prakti\u010dni savjeti iz \u010dlanka <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/\"><strong>10 savjeta za lak\u0161e mr\u0161avljenje i postizanje forme.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1124x749.jpg\" alt=\"Prehrana za vitkija bedra\" class=\"wp-image-478437\" style=\"width:843px;height:562px\" title=\"Prehrana za vitkija bedra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Ograni\u010dite konzumaciju prera\u0111ene hrane i zasla\u0111enih pi\u0107a<\/h3>\n\n\n\n<p>Poku\u0161ajte <strong>ograni\u010diti konzumaciju industrijski prera\u0111ene hrane<\/strong> poput raznih slanih grickalica (\u010dips i sl.), brze hrane, slatki\u0161a, kola\u010da, peciva (kroasani), keksa, \u010dokolade, masnih kobasica i sl. Ove namirnice sadr\u017ee <strong>veliku koli\u010dinu energije u malim koli\u010dinama, a siroma\u0161ne su proteinima, vlaknima, vitaminima i mineralima<\/strong>. Nakon konzumacije takve vrste namirnica brzo \u0107ete ponovno ogladnjeti pa \u0107ete jesti vi\u0161e hrane nego ina\u010de i sporije mr\u0161avjeti. Ipak, sasvim je u redu ako povremeno pojedete i u\u017eivate u komadi\u0107u kvalitetne <a href=\"https:\/\/gymbeam.hr\/90-tamna-cokolada-gymbeam.html\">tamne \u010dokolade<\/a> ili nekom drugom slatkom zalogaju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto tako, <strong>izbjegavajte zasla\u0111ena pi\u0107a i alkohol<\/strong> koji su prepuni nepotrebnih kalorija. Svoj unos teku\u0107ine radije bazirajte na nezasla\u0111enim pi\u0107ima (obi\u010dna voda, <a href=\"https:\/\/gymbeam.hr\/cajevi\">\u010daj<\/a>, <a href=\"https:\/\/gymbeam.hr\/brazilska-kava-gymbeam.html\">kava<\/a>). Uz sok od limuna i za\u010dinsko bilje, u vodu mo\u017eete dodati i <a href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\">BCAA prah<\/a> za promjenu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima koje jo\u0161 vrste pi\u0107a mogu usporiti gubitak kilograma, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\"><strong>Gdje se skrivaju teku\u0107e kalorije i kako vas te prazne kalorije sprje\u010davaju da gubite kilograme?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"814\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1124x814.jpg\" alt=\"Pi\u0107a za mr\u0161avljenje\" class=\"wp-image-478313\" style=\"width:843px;height:611px\" title=\"Pi\u0107a za mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1124x814.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1536x1112.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-2048x1483.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Isprobajte odgovaraju\u0107e dodatke prehrani<\/h3>\n\n\n\n<p>Iako <a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\">suplementi za sagorijevanje masti<\/a> i drugi <a href=\"https:\/\/gymbeam.hr\/za-mrsavljenje\">dodaci za mr\u0161avljenje<\/a> nisu \u010dudotvorne pilule koje \u0107e samo tako otopiti vi\u0161ak masnog tkiva, oni svakako mogu olak\u0161ati i ubrzati taj proces.<\/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>Suplementi za sagorijevanje<\/strong> <strong>masti<\/strong>: djeluju na metabolizam i mogu pove\u0107ati va\u0161u potro\u0161nju energije tijekom mirovanja, a posebice tijekom sportskih aktivnosti. U ove suplemente ubrajaju se <a href=\"https:\/\/gymbeam.hr\/kofeini\">kofein<\/a>, <a href=\"https:\/\/gymbeam.hr\/sinefrin-90-tab-gymbeam.html\">sinefrin<\/a>, <a href=\"https:\/\/gymbeam.hr\/fat-burner-l-karnitin-gymbeam.html\">l-karnitin<\/a> i suplementi za sagorijevanje masti s vi\u0161e tvari kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/fueburn-gymbeam.html\">FueBurn<\/a> ili <a href=\"https:\/\/gymbeam.hr\/fat-burner-beast-burn-120-kaps-beast-pink.html\">BeastBurn<\/a> koji sadr\u017ee nekoliko aktivnih sastojaka.<\/li>\n\n\n\n<li><strong>Vlakna<\/strong>: poma\u017eu napuniti \u017eeludac i produljuju osje\u0107aj sitosti. Isprobajte <a href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\">psilijum<\/a>, <a href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\">glukomanan<\/a>, <a href=\"https:\/\/gymbeam.hr\/hitozan-gymbeam.html\">kitozan<\/a> ili kompleks od 5 vrsta vlakana <a href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\">Daily Fiber<\/a>.<\/li>\n\n\n\n<li><strong>Dodaci za smanjenje apetita<\/strong>: ovi dodaci mogu smanjiti \u017eelju za slatkim i slanim grickalicama i pomo\u0107i vam lak\u0161e odr\u017eavati kalorijski deficit. Popularni su <a href=\"https:\/\/gymbeam.hr\/chromium-picolinate-gymbeam.html\">krom<\/a>, <a href=\"https:\/\/gymbeam.hr\/ekstrakt-bijelog-graha-gymbeam.html\">ekstrakt bijelog graha<\/a> ili <a href=\"https:\/\/gymbeam.hr\/appetite-control-beastpink.html\">Appetite Control<\/a> s nekoliko sastojaka.<\/li>\n<\/ul>\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 drugim aktivnim sastojcima koji vam mogu olak\u0161ati cijeli proces pro\u010ditajte u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/\"><strong>Dodaci prehrani za mr\u0161avljenje: koji su dobri za sagorijevanje masti ili osje\u0107aj sitosti?<\/strong><\/a><\/p>\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=\"46912,64225,46435,8350,3738,1562,36364,58726,36328,28936,44248,44254,28792,49009,8344,49021\" ><\/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=\"Napravite_plan_treninga_koji_ce_rezultate_uciniti_zaista_vidljivima\"><\/span>Napravite plan treninga koji \u0107e rezultate u\u010diniti zaista vidljivima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uz pravilnu prehranu va\u017ean je i odgovaraju\u0107i i sveobuhvatni trening s utezima i kardio vje\u017ebama. <strong>Vje\u017ebe za prednju, stra\u017enju i unutarnju stranu bedara pomo\u0107i \u0107e vam u\u010dvrstiti i oblikovati ovo podru\u010dje.<\/strong> Tr\u010danje ili neka druga kardio vje\u017eba pomo\u0107i \u0107e vam sagorjeti dodatne kalorije i pospje\u0161iti mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Uklju\u010dite razne u\u010dinkovite vje\u017ebe za bedra u svoj plan treninga<\/h3>\n\n\n\n<p>Ne morate se brinuti da \u0107e zbog <a href=\"https:\/\/gymbeam.hr\/blog\/6-razloga-zasto-bi-zene-trebale-bildati\/\">treninga s utezima<\/a> va\u0161e noge odjednom postati ogromne. Osim ako nemate genetsku predispoziciju za veliki rast mi\u0161i\u0107a na ovom podru\u010dju tijela, trening snage mo\u017ee vam pomo\u0107i posti\u0107i <strong>\u010dvrsta i lijepo oblikovana bedra.<\/strong> Osim toga, pomo\u0107u treninga s utezima aktivirat \u0107ete vi\u0161e mi\u0161i\u0107a koji su metaboli\u010dki aktivniji od masnog tkiva, \u0161to zauzvrat dovodi do jo\u0161 vi\u0161e sagorjelih kalorija. Kalorije \u0107ete u ve\u0107oj mjeri sagorijevati \u010dak i 24 \u2013 72 sata nakon treninga s utezima zahvaljuju\u0107i regeneraciji mi\u0161i\u0107a. Vje\u017ebanje s vlastitom masom ili bu\u0107icama tako\u0111er \u0107e pospje\u0161iti mr\u0161avljenje. <span style=\"color: #ff6600\">[2-3]<\/span><\/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>Uklju\u010dite vje\u017ebe za bedra u svoj plan treninga <strong>2 \u2013 3 puta tjedno<\/strong>.<\/li>\n\n\n\n<li>Odaberite <strong>3 \u2013 6 vje\u017ebi<\/strong> iz tablice.<\/li>\n\n\n\n<li>Poku\u0161ajte kombinirati vje\u017ebe za prednju, stra\u017enju i unutarnju stranu bedara za cjelokupno ja\u010danje ovog dijela tijela.<\/li>\n\n\n\n<li>Zatim izvodite <strong>8 \u2013 12 ponavljanja<\/strong> u <strong>2 \u2013 4 serije.<\/strong> <span style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>Ako u svoj trening uklju\u010dujete vje\u017ebe s vlastitom masom ili <a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\">elasti\u010dnim trakama<\/a>, slobodno pove\u0107ajte broj vje\u017ebi i ponavljanja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao dio sveobuhvatnog treninga cijelog tijela, u svoj <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\">plan treninga<\/a> svakako uklju\u010dite vje\u017ebe za gornji dio tijela uklju\u010duju\u0107i <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\">ramena<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\">ruke<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\">le\u0111a<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\">trbu\u0161ne mi\u0161i\u0107e<\/a>. Mo\u017eete izmjenjivati vje\u017ebe s vlastitom masom, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\">bu\u010dicama<\/a>, <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\">girjama<\/a> i <a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\">\u0161ipkama<\/a> s utezima. Imajte na umu da \u0107ete <strong>napredak posti\u0107i postupnim pove\u0107anjem ukupnog optere\u0107enja koriste\u0107i se principom progresivnog preoptere\u0107enja.<\/strong><\/p>\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\">Prete\u017eito aktivirani mi\u0161i\u0107i bedara<\/p>\n&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vje\u017ebe<\/p>\n&nbsp;<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Prednja strana bedara (kvadriceps)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\">Prednji \u010du\u010danj<\/a>, no\u017ene ekstenzije, goblet \u010du\u010danj, nagnuti (sissy) \u010du\u010danj, bugarski \u010du\u010danj, no\u017eni potisak, iskorak prema naprijed, deadlift, jednono\u017eni \u010du\u010danj.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Stra\u017enja strana bedara (tetiva u pregibu iza koljena)<\/td><td class=\"has-text-align-center\" data-align=\"center\">No\u017ena fleksija na spravi ili na <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\">klupi<\/a> s <a href=\"https:\/\/gymbeam.hr\/set-utega-od-30-kg-gymbeam.html\">bu\u010dicom<\/a>, rumunjski deadlift, hiperekstenzija, zamah <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\">girjom<\/a>, pregib koljena s <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\">fitness loptom.<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Unutarnja strana bedara<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sumo \u010du\u010danj, pli\u00e9 \u010du\u010danj, sumo deadlift, bo\u010dno podizanje nogu u le\u017ee\u0107em polo\u017eaju, podizanje nogu u \u010du\u010dnju i stoje\u0107em polo\u017eaju (s <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-za-straznjicu-beast-pink.html\">elasti\u010dnom trakom<\/a>, na koloturu), bo\u010dni hod s elasti\u010dnom trakom, bo\u010dni iskoraci, stezanje <a href=\"https:\/\/gymbeam.hr\/pilates-prsten-resistance-black-gymbeam.html\">prstena za pilates<\/a> izme\u0111u bedara le\u017ee\u0107i na boku, abdukcija i adukcija na stroju.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ako \u017eelite otkriti u\u010dinkovite vje\u017ebe za oblikovanje stra\u017enjice, pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\"><strong>9 najboljih vje\u017ebi za stra\u017enjicu i noge<\/strong>.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1124x749.jpeg\" alt=\"Vje\u017ebe za bedra\" class=\"wp-image-478346\" style=\"width:843px;height:562px\" title=\"Vje\u017ebe za bedra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Uklju\u010dite kardio u svoj trening<\/h3>\n\n\n\n<p>Ako je va\u0161 cilj gubitak kilograma, kardio trening obi\u010dno je izbor broj jedan. <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" class=\"ek-link\">Tr\u010danje<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" class=\"ek-link\">brzo hodanje<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" class=\"ek-link\">vo\u017enja bicikla<\/a>, tr\u010danje na traci za tr\u010danje ili veslanje <strong>obi\u010dno sagorijevaju vi\u0161e kalorija u odnosu na istu koli\u010dinu vremena provedenog vje\u017ebaju\u0107i u teretani<\/strong>. Va\u0161e tijelo na taj na\u010din tro\u0161i dodatne kalorije pa ne morate jesti drasti\u010dno manje. Rezultat kardio vje\u017ebi je poja\u010dano sagorijevanje potko\u017enog masnog tkiva, ali i oblikovanje mi\u0161i\u0107a na kojima kasnije radite u teretani. Osim toga, kada pedalirate na velikom brdu na biciklu ili idete na planinarenje, tako\u0111er \u0107ete sna\u017eno opteretiti bedrene mi\u0161i\u0107e i u\u010diniti ih ja\u010dima i \u010dvr\u0161\u0107ima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, nemojte pretjerivati s kardio treninzima. Za po\u010detak \u0107e biti dovoljno uklju\u010diti kardio vje\u017ebe <strong>3 puta tjedno po 30 minuta u svoj trening<\/strong>. Ako niste ba\u0161 odu\u0161evljeni ovim dugotrajnim vje\u017ebama, kratke vje\u017ebe kao \u0161to su Tabata ili HIIT s <a href=\"https:\/\/gymbeam.hr\/blog\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/\" class=\"ek-link\">preskakanjem u\u017eeta<\/a> mogu imati sli\u010dan u\u010dinak. Najbolje je naizmjeni\u010dno izmjenjivati dane kad ste posve\u0107eni treningu snage i dane kad ste fokusirani na kardio.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati ne\u0161to vi\u0161e o prednostima pravilne prehrane, treninga s utezima i kardio vje\u017ebi za mr\u0161avljenje, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\"><strong>Dijeta, kardio i trening snage. \u0160to je najbolje za gubitak kilograma?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1124x749.jpeg\" alt=\"Kardio vje\u017ebe za gubitak masnog tkiva na bedrima\" class=\"wp-image-478362\" style=\"width:843px;height:562px\" title=\"Kardio vje\u017ebe za gubitak masnog tkiva na bedrima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pove\u0107ajte potro\u0161nju energije kroz svakodnevne aktivnosti<\/h3>\n\n\n\n<p>Jo\u0161 vi\u0161e energije mo\u017eete potro\u0161iti i kad se bavite svakodnevnim aktivnostima. Primjerice, ranijim izlaskom iz autobusa na stanici na putu do posla i hodanjem, zatim penjanjem stepenicama umjesto odlaska liftom ili izmjenjivanjem sjedila\u010dkog posla s aktivnim odmorima, pove\u0107at \u0107ete potro\u0161nju energije. <strong>Poku\u0161ajte razmi\u0161ljati o tome kako se \u0161to vi\u0161e kretati tijekom dana, a ne samo u teretani.<\/strong> Na vje\u017ebanje \u0107ete ionako potro\u0161iti oko jedan sat dnevno. Ako od 24 sata oduzmete osam sati sna, ostaje vam petnaest sati u danu koje bi barem djelomi\u010dno trebalo provesti tako da ste aktivni.<\/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 utjecaju svakodnevne tjelesne aktivnosti na mr\u0161avljenje mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" class=\"ek-link\"><strong>Koji je najva\u017eniji \u010dimbenik kod gubitka kilograma?<\/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=\"Ne_zaboravite_na_odmor_i_regeneraciju\"><\/span>Ne zaboravite na odmor i regeneraciju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rezultati \u0107e biti br\u017ee vidljivi ako \u0107ete kvalitetnije <a href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" class=\"ek-link\">spavati<\/a> i odmoriti svoje tijelo i um. Potrudite se <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" class=\"ek-link\">spavati<\/a> barem sedam sati dnevno. Tako\u0111er imajte na umu da su <strong>mi\u0161i\u0107i u potpunosti regenerirani otprilike 24 \u2013 72 sata nakon treninga snage<\/strong>. Stoga izmjenjujte podru\u010dja na tijelu koja optere\u0107ujete tijekom tjedna i planirajte dane za regeneraciju. Me\u0111utim, dane za odmaranje ne morate provesti na kau\u010du, ve\u0107 mo\u017eete oti\u0107i u \u0161etnju ili se lagano istegnuti. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima \u0161to sve mo\u017eete u\u010diniti za ubla\u017eavanje bolova u mi\u0161i\u0107ima nakon vje\u017ebanja, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" class=\"ek-link\"><strong>Kako potaknuti regeneraciju mi\u0161i\u0107a pomo\u0107u masa\u017enog pi\u0161tolja i ostalih pomagala?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1124x749.jpg\" alt=\"Kako pospje\u0161iti regeneraciju mi\u0161i\u0107a?\" class=\"wp-image-478378\" style=\"width:843px;height:562px\" title=\"Kako pospje\u0161iti regeneraciju mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Brojevi_na_vagi_nisu_jedini_rezultati_koje_biste_trebali_pratiti\"><\/span>Brojevi na vagi nisu jedini rezultati koje biste trebali pratiti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tijekom cijelog ovog procesa ne zaboravite mjeriti svoj napredak, po mogu\u0107nosti u isto doba dana. To je najbolje u\u010diniti ujutro nakon \u0161to se probudite. Tako\u0111er, \u010dak i ako \u017eelite samo vitkija bedra, pratite napredak cijelog tijela. Izmjerite opseg struka, bokova, stra\u017enjice, bedara i va\u017eite se jednom svaka dva tjedna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete pratiti i usporediti svoje rezultate pomo\u0107u fotografija. Fotografirajte se na po\u010detku svog putovanja, a zatim se s vremena na vrijeme (otprilike svaka 2 \u2013 4 tjedna) fotografirajte ponovno na istom mjestu i u isto vrijeme. <strong>Uspjeh se ne mjeri samo brojem koji pokazuje vaga<\/strong>. Va\u017ean je i gubitak centimetara, bolje psihi\u010dko zdravlje i samopouzdanje. Odre\u0111eni <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" class=\"ek-link\">broj na vagi<\/a> ne mora nu\u017eno zna\u010diti ne\u0161to lo\u0161e. Ako se dovoljno dugo pridr\u017eavate novog plana, samo je pitanje vremena kad \u0107e rezultati postati vidljivi.<\/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_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaka promjena na tijelu, bilo da je rije\u010d o mr\u0161avljenju, zdravom debljanju ili \u010dak gubitku masnog tkiva s unutarnje strane bedara, zahtijeva sveobuhvatan pristup. <strong>Prilagodba prehrane i plana treninga te cjelokupna promjena na\u010dina \u017eivota na bolje apsolutno je nu\u017ena za uspjeh<\/strong>. Dana\u0161nji \u010dlanak pru\u017eio vam je potrebno znanje i prakti\u010dne savjete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomo\u0107u na\u0161eg kalkulatora mo\u017eete izra\u010dunati koliko kalorija trebate unijeti za postupno mr\u0161avljenje te koje namirnice trebate uklju\u010diti, a koje izbaciti iz svoje prehrane da biste ostvarili odre\u0111eni cilj. Barem dva puta tjedno u svoj plan treninga tako\u0111er uklju\u010dite prednje \u010du\u010dnjeve, rumunjski deadlift, podizanje nogu s elasti\u010dnom trakom i druge u\u010dinkovite vje\u017ebe za ja\u010danje bedara. Sagorijevanje masnog tkiva mo\u017eete pospje\u0161iti i kardio vje\u017ebama i u\u010dinkovitim dodacima prehrani. Ako uz sve to dodate i kvalitetan san i odmor, <strong>izvrsni rezultati do\u0107i \u0107e prije ili kasnije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li nau\u010dili ne\u0161to novo i korisno? Ako jeste, ne zaboravite podijeliti ovaj \u010dlanak sa svojim prijateljima kojima bi ovi savjeti mogli uvelike pomo\u0107i.<\/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\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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>Sanjate li o \u010dvrstim i vitkim bedrima? Onda svakako pro\u010ditajte na\u0161 \u010dlanak s prakti\u010dnim savjetima za promjenu prehrane i popisom u\u010dinkovitih vje\u017ebi za prednju, stra\u017enju i unutarnju stranu bedara.<\/p>\n","protected":false},"author":129,"featured_media":478250,"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":[6368,7352,7478,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-488727","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-mrsavljenje-hr","9":"tag-prehrana-hr","10":"tag-trening-hr","11":"tag-vjezbe-za-noge-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>Kako izgubiti salo na bedrima? 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