{"id":607653,"date":"2024-08-23T12:03:59","date_gmt":"2024-08-23T10:03:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=607653"},"modified":"2024-08-23T12:04:02","modified_gmt":"2024-08-23T10:04:02","slug":"tijekom-tjedna-drzim-se-odredene-prehrane-i-naporno-treniram-hocu-li-svejedno-smrsavjeti-ako-se-vikendom-opustim","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/tijekom-tjedna-drzim-se-odredene-prehrane-i-naporno-treniram-hocu-li-svejedno-smrsavjeti-ako-se-vikendom-opustim\/","title":{"rendered":"Tijekom tjedna dr\u017eim se odre\u0111ene prehrane i naporno treniram. Ho\u0107u li svejedno smr\u0161avjeti ako se vikendom opustim?"},"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\/tijekom-tjedna-drzim-se-odredene-prehrane-i-naporno-treniram-hocu-li-svejedno-smrsavjeti-ako-se-vikendom-opustim\/#Zasto_vikendi_sabotiraju_vas_napredak\" title=\"Za\u0161to vikendi sabotiraju va\u0161 napredak?\">Za\u0161to vikendi sabotiraju va\u0161 napredak?<\/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\/tijekom-tjedna-drzim-se-odredene-prehrane-i-naporno-treniram-hocu-li-svejedno-smrsavjeti-ako-se-vikendom-opustim\/#Sto_moze_usporiti_vas_napredak_tijekom_vikenda\" title=\"\u0160to mo\u017ee usporiti va\u0161 napredak tijekom vikenda?\">\u0160to mo\u017ee usporiti va\u0161 napredak tijekom vikenda?<\/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\/tijekom-tjedna-drzim-se-odredene-prehrane-i-naporno-treniram-hocu-li-svejedno-smrsavjeti-ako-se-vikendom-opustim\/#Kako_vikendi_mogu_poboljsati_vas_napredak\" title=\"Kako vikendi mogu pobolj\u0161ati va\u0161 napredak?\">Kako vikendi mogu pobolj\u0161ati va\u0161 napredak?<\/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\/tijekom-tjedna-drzim-se-odredene-prehrane-i-naporno-treniram-hocu-li-svejedno-smrsavjeti-ako-se-vikendom-opustim\/#Kako_izgleda_idealan_vikend\" title=\"Kako izgleda idealan vikend?\">Kako izgleda idealan vikend?<\/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\/tijekom-tjedna-drzim-se-odredene-prehrane-i-naporno-treniram-hocu-li-svejedno-smrsavjeti-ako-se-vikendom-opustim\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poku\u0161avate li se zdravo hraniti i vje\u017ebati, samo da biste vikendom popustili u svojoj rutini i jo\u0161 uvijek se borite da postignete \u017eeljene ciljeve? Ako je tako, ovaj je \u010dlanak osmi\u0161ljen ba\u0161 za vas. Iako se na prvi pogled mo\u017eda ne \u010dini o\u010diglednim, redovito opu\u0161tanje tijekom vikenda mo\u017ee lako poni\u0161titi sve napore koje ste ulo\u017eili tijekom prethodnog tjedna u smislu <strong>mr\u0161avljenja, izgradnje mi\u0161i\u0107a<\/strong> ili <strong>pobolj\u0161anja sportske u\u010dinkovitosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se \u010desto doga\u0111a kad je va\u0161a tjedna rutina savr\u0161ena, ali onda skliznete u <strong>raspolo\u017eenje za vikend<\/strong> misle\u0107i da si mo\u017eete priu\u0161titi da se malo opustite. Zvu\u010di li vam taj scenarij poznato? To bi mogao biti razlog za\u0161to ste zapeli u krugu bez vidljivih rezultata. Pogledajmo pobli\u017ee i nau\u010dimo kako mo\u017eete dobro iskoristiti vikende.<\/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_vikendi_sabotiraju_vas_napredak\"><\/span>Za\u0161to vikendi sabotiraju va\u0161 napredak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vikendi obi\u010dno dolaze ruku pod ruku s <strong>vi\u0161e hrane, manje kretanja<\/strong> ili \u010desto potpunom promjenom dnevne rutine. I iako nema ni\u0161ta lo\u0161e u \u017eelji da se opustite i u\u017eivate subotom i nedjeljom, to vam se lako mo\u017ee<strong> obiti o glavu.<\/strong> Naro\u010dito kad u\u017eivanje vikendom nije kontrolirano, mo\u017ee neugodno poni\u0161titi sav naporan rad koji ste ostvarili tijekom tjedna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako to zvu\u010di poput vas, a vikendi vas tjeraju da se osje\u0107ate kao da \u017eelite <strong>baciti sve u vjetar<\/strong> i<strong> zaboraviti na svoja pravila prehrane i vje\u017ebanja,<\/strong> mo\u017eda je vrijeme da ponovno procijenite je li va\u0161a rutina <strong>ispravno postavljena.<\/strong> Uravnote\u017eena i dobro strukturirana prehrana ne smije biti teret ili uzrok nekontroliranih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eudnji<\/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\">Kako vikendi mogu usporiti mr\u0161avljenje?<\/h3>\n\n\n\n<p>Svatko tko je ikad poku\u0161ao smr\u0161avjeti zna da <strong>vikendi<\/strong> i <strong>dijeta s ograni\u010denim unosom kalorija<\/strong> obi\u010dno ne idu zajedno. Uspje\u0161no mr\u0161avljenje zahtijeva odr\u017eavanje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorijskog deficita<\/strong><\/a>,&nbsp;\u0161to zna\u010di da trebate stalno <strong>konzumirati manje kalorija nego \u0161to tro\u0161ite.<\/strong> Me\u0111utim, ako se prepustite tipi\u010dnim gozbama vikendom i ljen\u010darite i subotom i nedjeljom, lako mo\u017eete zavr\u0161iti u<strong> kalorijskom vi\u0161ku.<\/strong> \u010cesto je taj vi\u0161ak dovoljno zna\u010dajan da poni\u0161ti napore cijelog prethodnog tjedna i tako uspori mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sljede\u0107i grafikon prili\u010dno dobro ilustrira tu situaciju.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-3-1124x588.png\" alt=\"\" class=\"wp-image-608886\" title=\"Kako vikend mo\u017ee utjecati na kalorijski deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-3-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-3-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-3.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Kalorijski deficit ne pokazuje trenutne rezultate. Uzmimo za primjer Luciju koja \u017eeli izgubiti vi\u0161ak tjelesne masno\u0107e i treba odr\u017eavati deficit od pribli\u017eno 1700 kcal. Ho\u0107e li smr\u0161avjeti ako to postigne samo u jednom danu? Na\u017ealost, ne. Da bi primijetila promjene na svom tijelu, potrebno joj je <strong>nekoliko uspje\u0161nih tjedana<\/strong>. Unos kalorija u osnovi se <strong>zbraja tijekom vremena<\/strong> i samo \u0107e prosje\u010dni unos tijekom nekoliko dana odrediti ho\u0107e li Lucija smr\u0161avjeti ili ne. Kad bi se njezin unos tijekom tjedna odra\u017eavao na grafikonu, tjelesna masno\u0107a tvrdoglavo bi ostala na mjestu. Grafikon prikazuje <strong>tri uspje\u0161na dana<\/strong> u kojima je kalorijski deficit odr\u017ean. Me\u0111utim, ostala <strong>\u010detiri dana<\/strong> unos joj je bio ve\u0107i, posebice u petak i subotu, gdje je \u010dak za otprilike 1000 kcal prema\u0161io njen optimalni unos za mr\u0161avljenje. Nakon tjedan dana Lucijin prosje\u010dni kalorijski unos prema\u0161uje njenu optimalnu razinu za mr\u0161avljenje za otprilike 400 kcal. Kad bi tako nastavila svaki tjedan, <strong>odr\u017eala bi<\/strong> svoju te\u017einu i <strong>ne bi do\u0161lo do uspje\u0161nog mr\u0161avljenja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se i vi borite s tvrdoglavom te\u017einom koja se odbija pomaknuti, to bi mogao biti kamen spoticanja. Stoga posebno obratite pozornost na vikende i postavite barem <strong>osnovne granice za svoje navike u prehrani i tjelovje\u017ebi.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-1124x749.jpg\" alt=\"Mogu li vikendi usporiti mr\u0161avljenje?\" class=\"wp-image-605296\" title=\"Mogu li vikendi usporiti mr\u0161avljenje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vikendi mogu negativno utjecati na rast mi\u0161i\u0107a?<\/h3>\n\n\n\n<p>Ako poku\u0161avate izgraditi mi\u0161i\u0107e i ustanovite da vas vikendi ko\u010de u napretku, problem bi mogao biti <strong>nedovoljan unos proteina,<\/strong> <strong>neispravna ukupna ravnote\u017ea hranjivih tvari u va\u0161oj prehrani<\/strong> ili mo\u017eda <strong>\u0161to ne slijedite svoj <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>plan vje\u017ebanja<\/strong><\/a>. Osim toga, vikendi \u010desto dolaze s <strong>pove\u0107anom<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>konzumacijom alkohola<\/strong><\/a>, \u0161to tako\u0111er mo\u017ee negativno utjecati na rast mi\u0161i\u0107a. Stoga je va\u017eno uzeti u obzir vikende kao dio cjelokupnog re\u017eima ako vam je cilj u\u010dinkovito izgraditi mi\u0161i\u0107nu masu. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/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_moze_usporiti_vas_napredak_tijekom_vikenda\"><\/span>\u0160to mo\u017ee usporiti va\u0161 napredak tijekom vikenda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nema ni\u010deg lo\u0161eg u \u017eelji da se <strong>opustite<\/strong> i <strong>u\u017eivate u vikendu.<\/strong> Svima je to potrebno za odr\u017eavanje <strong>dugotrajne mentalne dobrobiti, u\u010dinkovito <\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>upravljanje stresom<\/strong><\/a>&nbsp;i jednostavno <strong>u\u017eivanje u \u017eivotu.<\/strong> Me\u0111utim, to se mo\u017ee posti\u0107i bez dopu\u0161tanja da va\u0161 re\u017eim prehrane ili vje\u017ebanja izmakne kontroli, dovode\u0107i vas do neuspjeha \u2013 ne\u010deg \u0161to svakako \u017eelite izbje\u0107i. \u0160to bi moglo poremetiti va\u0161e napore u mr\u0161avljenju ili oblikovanju tijela tijekom vikenda?<\/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. Nekontrolirana promjena rutine<\/h3>\n\n\n\n<p>Va\u0161i vikendi, pogotovo ako ne radite, vjerojatno izgledaju jako druk\u010dije od radnih dana. Bavite se <strong>razli\u010ditim aktivnostima,<\/strong> imate potpuno <strong>druk\u010diji raspored<\/strong> i <strong>jedete, kre\u0107ete se<\/strong>&nbsp;i <strong>spavate<\/strong> druk\u010dije. To je, naravno, sasvim u redu, ali zapamtite da ta nedosljednost mo\u017ee lako utjecati na va\u0161 <strong>unos kalorija, metabolizam<\/strong> i <strong>oporavak<\/strong> tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, ako obi\u010dno idete spavati u 22 sata i redovito vje\u017ebate radnim danima, bitna je promjena za va\u0161e tijelo ako iznenada <strong>ostanete budni do 2 ujutro,<\/strong> mo\u017eda <strong>s \u010da\u0161om vina u ruci<\/strong> i <strong>izbjegavate fizi\u010dku aktivnost<\/strong> cijeli vikend. To mo\u017ee negativno utjecati na gubitak te\u017eine ili rast mi\u0161i\u0107a, ali i na cjelokupno zdravlje. Zato je korisno odr\u017eavati barem neku osnovnu dosljednost u va\u0161oj ustaljenoj rutini.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-1124x749.jpg\" alt=\"Rutina vikendom i mr\u0161avljenje\" class=\"wp-image-605312\" title=\"Rutina vikendom i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pretjerani kalorijski unos<\/h3>\n\n\n\n<p>Jedan od najva\u017enijih problema vikendom \u010desto je <strong>ukusna hrana<\/strong> koja vas mami sa svih strana. Osje\u0107ate li i vi \u010desto da se mo\u017eete prepustiti jer ste tijekom tjedna uspje\u0161no izbjegli ta isku\u0161enja? Ili \u010dak redovito planirate bogate <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/cheat-obrok-sto-je-to-i-kako-funkcionira-varanje-u-prehrani-sportasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dane za varanje<\/strong><\/a><strong>?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tipi\u010dan scenarij za vikend mogao bi uklju\u010divati \u200b\u200bvi\u0161e hrane na<strong> obiteljskim okupljanjima,<\/strong> vi\u0161e posjeta <strong>restoranima<\/strong>, primamljivim <strong>kafi\u0107ima<\/strong> i <strong>slasti\u010darnicama<\/strong>, ili jednostavno go\u0161\u0107enje ku\u0107nim zalihama. U takvim slu\u010dajevima vrlo je lako nesvjesno pasti u kalorijski vi\u0161ak. To se odra\u017eava i u istra\u017eivanjima koja su dugo pratila kalorijski unos svojih sudionika. <sup><mark class=\"has-inline-color has-orange-color\">[2,4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zamislite da provodite vikend s prijateljima. Popodne svratite u kafi\u0107, a nave\u010der idete na burger. U takvim je situacijama korisno imati barem grubu predod\u017ebu o tome koliko kalorija unosite.<\/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\">Prosje\u010dan kalorijski sadr\u017eaj u obrocima<\/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\">Namirnica<\/th><th class=\"has-text-align-center\" data-align=\"center\">1 uobi\u010dajena porcija<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cheesecake<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Doma\u0107a limunada<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Burger s krumpiri\u0107ima<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pivo<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ukupno<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>1590 kcal<\/strong><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>Kao \u0161to mo\u017eete vidjeti u tablici, samo jedan posjet kafi\u0107u nakon kojeg slijedi zaustavljanje u lokalu s burgerima mo\u017ee lako dodati otprilike 1600 ili vi\u0161e kalorija. Radi konteksta, ta bi koli\u010dina mogla biti optimalan dnevni unos za <strong>\u017eenu sa sjedila\u010dkim na\u010dinom \u017eivota<\/strong> koja poku\u0161ava <strong> smr\u0161avjeti<\/strong>. U biti, ono \u0161to pojedete u nekoliko sati tijekom vikenda mo\u017ee biti ne\u010diji <strong>cijeli dnevni energetski unos.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dno iznena\u0111enje moglo bi vas \u010dekati ako u petak u\u017eivate u <strong>ve\u010deri s prijateljima<\/strong> u restoranu, uzmete neku<strong> brzu hranu<\/strong> za ru\u010dak u subotu, a potom <strong>pe\u010dete ro\u0161tilj<\/strong> nave\u010der. A u nedjelju je <strong>obiteljski ru\u010dak<\/strong> nakon kojeg slijedi <strong>desert<\/strong>. Tako mo\u017eete jednostavno poni\u0161titi kalorijski deficit na kojem ste radili tijekom tjedna.<\/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 biste trebali izbjegavati burgere, pizzu ili deserte. Umjesto toga, to je podsjetnik da ta hrana mo\u017ee sadr\u017eavati <strong>iznena\u0111uju\u0107e velike koli\u010dine kalorija<\/strong> i treba ju jesti <strong>umjereno.<\/strong> Bilo bi dobro da je uravnote\u017eite s dovoljno fizi\u010dke aktivnosti, kao \u0161to je planinarenje ili izlet biciklom vikendom.<\/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\">Kako izbje\u0107i te scenarije?<\/h4>\n\n\n\n<p>Ukratko, jasno je da je \u010dak i vikendom va\u017eno voditi ra\u010duna o <strong>koli\u010dini<\/strong> i <strong>vrsti hrane<\/strong> koju stavljate na tanjur. U\u017eivajte u njoj, ali <strong>umjereno.<\/strong> A \u0161to ako osjetite neodoljivu potrebu da se prepustite svemu \u0161to je zabranjeno tijekom tjedna? U tom slu\u010daju, mo\u017eda bi bilo bolje povremeno uklju\u010diti male koli\u010dine tih namirnica u dnevne obroke. Bolje je pojesti komad \u010dokolade u utorak, komad pizze u \u010detvrtak, zdjelicu sladoleda u petak i burger u nedjelju, nego pojesti sve te poslastice odjednom.<\/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>Kako bi trebala izgledati zdrava, uravnote\u017eena prehrana? Ako \u017eelite znati, ne propustite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/strong><\/a><\/li>\n\n\n\n<li>Tako\u0111er, pogledajte na\u0161ih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-da-smanjite-unos-secera-i-jedete-manje-slatkog\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 savjeta kako smanjiti unos \u0161e\u0107era i jesti manje slatke hrane.<\/strong><\/a><\/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=\"28324,6268,28773,54646,78073,60667,85888,67696,64225,87505,78289\" ><\/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<h3 class=\"wp-block-heading\">3. Pove\u0107ana konzumacija alkohola<\/h3>\n\n\n\n<p>Mo\u017eda mislite da jedna ve\u010der s prijateljima uz nekoliko pi\u0107a i \u010da\u0161a vina ne\u0107e poremetiti va\u0161 put prema \u017eeljenim rezultatima. Me\u0111utim, moglo bi biti i suprotno. Ve\u010der uz alkohol lako mo\u017ee unijeti <strong>stotine ili \u010dak tisu\u0107e dodatnih kalorija.<\/strong> \u0160to se ti\u010de energetskog unosa, mo\u017ee se izjedna\u010diti s nekoliko glavnih obroka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, jedno <strong>pivo (500 ml)<\/strong> sadr\u017ei otprilike<strong> 200 kcal.<\/strong> \u010ca\u0161a od 200 ml <strong>polusuhog bijelog vina<\/strong> ima otprilike <strong>160 kcal,<\/strong> dok ista koli\u010dina <strong>Aperola<\/strong> sadr\u017ei otprilike <strong>240 kcal.<\/strong> Uz njih \u010desto idu razna mije\u0161ana pi\u0107a ili <strong>slatka bezalkoholna pi\u0107a<\/strong> poput Coca-Cole, Fante ili sokova, koji su bogati izvori <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">teku\u0107ih kalorija<\/a>. Kad zbrojite energetski unos samo jedne ve\u010deri, mogli biste se iznenaditi kad otkrijete da lako mo\u017ee dose\u0107i nekoliko tisu\u0107a kalorija. To mo\u017ee jo\u0161 jednom izbrisati te\u0161ko zara\u0111eni kalorijski deficit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim \u0161to su <strong>kalori\u010dna,<\/strong> alkoholna pi\u0107a mogu sprije\u010diti va\u0161 napredak na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">druge na\u010dine<\/a>. Mogu <strong>negativno utjecati na metabolizam<\/strong> i pokazalo se da ometaju proces izgradnje mi\u0161i\u0107a. <sup><mark class=\"has-inline-color has-orange-color\">[3,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zar nije \u0161teta dopustiti da vam alkohol uni\u0161ti napredak? Vodite ra\u010duna o tome koliko pijete tijekom vikenda i poku\u0161ajte zamijeniti alkoholna pi\u0107a bezalkoholnima (i po mogu\u0107nosti onima bez dodanog \u0161e\u0107era).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-1124x749.jpg\" alt=\"Unos alkohola i mr\u0161avljenje\" class=\"wp-image-605328\" title=\"Unos alkohola i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nedostatak fizi\u010dke aktivnosti<\/h3>\n\n\n\n<p>Nakon napornog tjedna, mnogi od nas \u017eude samo za jednom stvari \u2013 sakriti se u krevet i ne izlaziti do ponedjeljka ujutro. Iako ve\u0107ina nas ne ide tako daleko, nije neuobi\u010dajeno da neke osobe provedu cijeli vikend kod ku\u0107e, krate\u0107i vrijeme gledaju\u0107i TV, dru\u017ee\u0107i se s prijateljima ili obitelji i bave\u0107i se drugim opu\u0161taju\u0107im aktivnostima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Odmor<\/strong> je, naravno, izuzetno <strong>koristan<\/strong> i <strong>potreban<\/strong>, ali nemojte ga mije\u0161ati s potpunom <strong>neaktivno\u0161\u0107u.<\/strong> Zamislite da cijeli tjedan vje\u017ebate i idete na posao, ali onda vikend provedete sjede\u0107i kod ku\u0107e. To bi moglo rezultirati sagorijevanjem tisu\u0107a kalorija manje u usporedbi s radnim danima. U kombinaciji s ve\u0107im energetskim unosom, to mo\u017ee lako <strong>neutralizirati kalorijski deficit<\/strong> koji ste postigli tijekom tjedna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je dobra ideja da fizi\u010dka aktivnost bude <strong>dio va\u0161e redovne rutine vikendom.<\/strong> Ne morate se gurati \u200b\u200bdo krajnjih granica u teretani ili provoditi nedjelju ujutro rade\u0107i intenzivne sprintove. Dovoljno je oti\u0107i <strong>pro\u0161etati<\/strong>, obrisati pra\u0161inu sa svog <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bicikla<\/strong><\/a> ili oti\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-prednosti-plivanja-koje-ce-vas-odmah-natjerati-na-bazen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>plivati<\/strong><\/a>. Kao bonus, <strong>razbistrit \u0107ete misli, u\u017eivati \u200b\u200bu kvalitetnom aktivnom odmoru, provoditi vrijeme s prijateljima,<\/strong> a tko zna, mo\u017eda otkrijete i <strong>nove hobije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Nedovoljan i nekvalitetan san<\/h3>\n\n\n\n<p>Neki ljudi jedva \u010dekaju spavati vikendom, dok su drugi uzbu\u0111eni zbog zabave do zore. Ako pripadate drugoj skupini, zapamtite da je <strong>redovito zanemarivanje sna<\/strong> jedna od najlo\u0161ijih stvari koje mo\u017eete u\u010diniti za svoj napredak. Nije va\u017eno poku\u0161avate li <strong>pobolj\u0161ati svoju sportsku izvedbu<\/strong> ili<strong> smr\u0161avjeti.<\/strong> Nedostatak sna, na primjer, <strong>pove\u0107ava apetit<\/strong> i dovodi do <strong>umora<\/strong>, \u0161to zauzvrat smanjuje va\u0161u <strong>motivaciju za vje\u017ebanje.<\/strong> Va\u0161e \u0107e tijelo cijeniti ako iskoristite vikend<strong> za dovoljno kvalitetnog sna. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite znati za\u0161to je san tako va\u017ean i kako ga posti\u0107i, pro\u010ditajte na\u0161 \u010dlanak o tome <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-1124x749.jpg\" alt=\"Nedostatak sna tijekom vikenda\" class=\"wp-image-605344\" title=\"Nedostatak sna tijekom vikenda\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_vikendi_mogu_poboljsati_vas_napredak\"><\/span>Kako vikendi mogu pobolj\u0161ati va\u0161 napredak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to ste dosad pro\u010ditali, postoji nekoliko na\u010dina kako vikendi mogu zakomplicirati va\u0161e napore u vezi s prehranom ili odr\u017eavanjem zdravog na\u010dina \u017eivota. Ali \u0161to ako <strong> promijenite stvari<\/strong> i upotrijebite vikende <strong>u svoju korist?<\/strong> Ta dva slobodna dana zapravo mogu biti izvrsna prilika <strong>da se pribli\u017eite \u017eeljenim ciljevima.<\/strong> Kako?<\/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. Planirajte vikend unaprijed<\/h3>\n\n\n\n<p>Nije potrebno planirati vikend sat po sat. Me\u0111utim, imati <strong>osnovnu skicu<\/strong> kako \u0107e va\u0161a subota i nedjelja izgledati mo\u017ee biti va\u0161a <strong>slamka spasa<\/strong> koja \u0107e vas dr\u017eati na povr\u0161ini. Na primjer, odredite kad \u0107ete i\u0107i u <strong>\u0161etnju<\/strong> ili kad biste <strong>trebali i\u0107i u krevet.<\/strong> \u010cak i ako planirate poslijepodnevni sastanak s prijateljima u kafi\u0107u, mo\u017eete se veseliti slatkoj poslastici ondje i lako odoljeti \u010dokoladici uz jutarnju kavu ili kola\u010du nakon ru\u010dka. Ne morate pisati svoju rutinu vikendom u dnevnik, ali bit \u0107e vam drago ako je unaprijed osmislite.<\/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. Dopustite si odmor i oporavak<\/h3>\n\n\n\n<p>Iako obi\u010dno nije korisno provesti cijeli vikend na kau\u010du ispred <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/13-top-inspirativnih-filmova-o-bodybuildingu-koje-morate-pogledati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">TV-a<\/a>, svima je potrebno<strong> malo umjerenog izle\u017eavanja <\/strong> zajedno s <strong>drugim oblicima opu\u0161tanja.<\/strong> Pravilan <strong>oporavak<\/strong> igra klju\u010dnu ulogu u odr\u017eavanju va\u0161eg tijela <strong>zdravim<\/strong> i <strong>u formi<\/strong>. Utje\u010de na funkcionalnost va\u0161ih <strong>zglobova, mi\u0161i\u0107a, imunolo\u0161kog sustava,<\/strong> pa \u010dak i va\u0161eg <strong>endokrinog sustava.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon napornog tjedna, va\u0161e bi tijelo moglo biti zahvalno ako presko\u010dite intenzivne treninge i umjesto toga se odlu\u010dite za <strong>aktivni odmor<\/strong> kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pje\u0161a\u010denje<\/strong><\/a>, <strong>hodanje<\/strong> ili<strong> lagana vo\u017enja bicikla.<\/strong> Tako\u0111er se mo\u017eete oporaviti u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/#Pravidla_spravneho_saunovania_alebo_ako_sa_spravne_saunovat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sauni<\/strong><\/a>&nbsp;ili uz <strong>masa\u017eu.<\/strong> Naravno, slobodno u\u017eivajte \u200b\u200bu le\u017eanju na kau\u010du, ali nemojte provesti ondje cijeli vikend.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite znati kako se u\u010dinkovito oporaviti? Pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/https-gymbeam-hr-blog-8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta za najbolji oporavak tijela nakon vje\u017ebanja.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-1124x750.jpg\" alt=\"Pravilan oporavak tijekom vikenda\" class=\"wp-image-605360\" title=\"Pravilan oporavak tijekom vikenda\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. U\u017eivajte u aktivnom vikendu<\/h3>\n\n\n\n<p>Vikend mo\u017ee biti odli\u010dna prilika za aktivnosti <strong>za koje nemate vremena tijekom tjedna.<\/strong> Niste imali vremena za <strong>\u0161etnje u prirodi,<\/strong> omiljeno <strong>penjanje po stijeni,<\/strong> <strong>zid za penjanje,<\/strong> <strong>izlet biciklom<\/strong> ili trenutak nasamo uz glazbu i <strong>role?<\/strong> Sve te aktivnosti savr\u0161ene su za subotu i nedjelju. Mo\u017eete u\u017eivati \u200b\u200bu <strong>prirodi, provoditi vrijeme s prijateljima<\/strong> i <strong>stjecati nova iskustva.<\/strong> Aktivno tijelo zna\u010di i <strong>potro\u0161ene kalorije,<\/strong> tako da se mo\u017eete veseliti ve\u0107oj koli\u010dini utro\u0161ene energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako niste sigurni kojim se sportom baviti tijekom vikenda, mo\u017eete dobiti nadahnu\u0107e u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/savjeti-za-aktivan-odmor-kombinirajte-opustanje-s-tjelovjezbom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Savjeti za aktivan odmor: kombinirajte opu\u0161tanje s tjelovje\u017ebom.<\/strong><\/a><\/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\">Koliko \u0107ete kalorija sagorjeti u sat vremena odre\u0111enih aktivnosti?<\/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\">Aktivnost<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161ene kalorije u 1 sat*<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje (umjerenim tempom)<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Penjanje po stijeni<\/td><td class=\"has-text-align-center\" data-align=\"center\">550 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Biciklizam (21 km\/h)<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rolanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">525 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje (rekreativno, prsno)<\/td><td class=\"has-text-align-center\" data-align=\"center\">371 kcal<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>* Vrijednosti su za prosje\u010dnu osobu od 70 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ba\u0161 kao \u0161to gozbe vikendom mogu znatno pove\u0107ati va\u0161 energetski unos, aktivan vikend mo\u017ee pomo\u0107i <strong>da ga smanjite.<\/strong> Dakle, ako se po\u010dastite <strong>desertom nakon ru\u010dka<\/strong> i <strong>obilnom ve\u010derom u restoranu<\/strong> pa zavr\u0161ite s dodatnim <strong>unosom od 1000 kcal,<\/strong> vje\u017ebanje vam mo\u017ee pomo\u0107i da to podnesete. Kako biste potro\u0161ili tih 1000 kcal, jedan dan mo\u017eete i\u0107i na rolanje jedan sat, a drugi dan na vo\u017enju biciklom. Sagorijevanje kalorija zapravo je vrlo jednostavno. Ako zadr\u017eite <strong>prehranu u razumnim granicama<\/strong> tijekom vikenda i <strong>ostanete aktivni<\/strong>, nema razloga da uni\u0161tite kalorijski deficit postignut tijekom tjedna. Naprotiv, \u010dak ga mo\u017eete<strong> pospje\u0161iti.<\/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\">4. Planirajte i pripremite obroke za cijeli tjedan<\/h3>\n\n\n\n<p>Kao \u0161to je poznato, va\u017eno je pripremiti se na vrijeme. Ako poku\u0161avate kontrolirati \u0161to jedete, idealno je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/torbe-za-hranu\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pripremiti<\/strong><\/a><strong>&nbsp;obroke unaprijed,<\/strong> \u0161to je poznato kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>priprema obroka<\/strong><\/a>. Vikend je savr\u0161eno vrijeme za to. Ako pripremite ru\u010dkove za sljede\u0107a tri dana u nedjelju, lak\u0161e \u0107ete odr\u017eavati zdravu prehranu. Planiranje obroka za nadolaze\u0107e dane moglo bi vas \u010dak motivirati da <strong>jedete zdravije tijekom samog vikenda.<\/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>Ako trebate nadahnu\u0107e za to kako bi trebao izgledati jelovnik s pripremljenim obrocima, ne propustite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Primjer plana pripremanja obroka od 2000 kcal.<\/strong><\/a><\/li>\n\n\n\n<li>A ako \u017eelite znati kako izraditi takav jelovnik korak po korak, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Prilago\u0111eni plan obroka: potpuni vodi\u010d za planiranje prehrane na temelju kalorija i makronutrijenata.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-1124x751.jpg\" alt=\"Priprema obroka preko vikenda\" class=\"wp-image-605376\" title=\"Priprema obroka preko vikenda\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izgleda_idealan_vikend\"><\/span>Kako izgleda idealan vikend?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite povratiti punu psihi\u010dku i fizi\u010dku energiju, <strong>odmor<\/strong>, malo <strong>izle\u017eavanja<\/strong> i <strong>dobra hrana<\/strong> svakako spadaju u vikend. Stoga, bilo da poku\u0161avate <strong>smr\u0161avjeti, dobiti mi\u0161i\u0107e<\/strong> ili jednostavno <strong>\u017eivjeti zdravo<\/strong>, ne morate te\u017eiti savr\u0161enoj samokontroli. Priu\u0161tite si ono \u0161to vas \u010dini sretnima! Me\u0111utim, kako biste izbjegli kvarenje rezultata za koje ste toliko naporno radili, pristupite tome s razumnom ravnote\u017eom, \u010dak i tijekom vikenda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Subota i nedjelja pune <strong>brze hrane, slatki\u0161a, alkohola<\/strong> i <strong>le\u017eanja na kau\u010du<\/strong> ne\u0107e biti zdrave za vas i ne\u0107e vam pomo\u0107i da ostvarite \u017eeljene ciljeve. Stoga postavite neke <strong>granice<\/strong> kako biste sprije\u010dili da vikendi izmaknu kontroli. Nemojte si zabranjivati \u200b\u200bomiljene poslastice, ali mo\u017eda pojedite samo<strong>&nbsp;komadi\u0107 \u010dokolade, pola \u010dokoladice<\/strong> ili <strong>komad pizze<\/strong> umjesto punog tanjura. Ne morate se brinuti ni o obilnom nedjeljnom ru\u010dku kod bake. Ali budite iskreni prema sebi \u2013 trebate li stvarno drugu porciju? Ne morate te\u017eiti savr\u0161enstvu, ali bit \u0107e korisno imati predod\u017ebu o tome <strong>koliko se kalorija krije u raznim namirnicama<\/strong> i \u0161to va\u0161e tijelo <strong>mo\u017ee podnijeti.<\/strong> Ako u\u017eivate u svojim omiljenim poslasticama u umjerenim koli\u010dinama, zadovoljit \u0107ete svoju \u017eudnju bez zna\u010dajnog usporavanja napretka kojem te\u017eite. I ne zaboravite na <strong>tjelovje\u017ebu<\/strong> i <strong>fizi\u010dku aktivnost.<\/strong> Aktivan vikend pomo\u0107i \u0107e vam da odr\u017eite svoje tijelo u formi.<\/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_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gledate li na vikende kao na priliku da<strong> bacite svoju prehranu<\/strong> i <strong>rutinu vje\u017ebanja<\/strong> u vjetar i nagradite se za naporan tjedan? To nije idealan pristup, pogotovo ako poku\u0161avate smr\u0161avjeti ili dobiti mi\u0161i\u0107e. Vikend u kojem ne postavljate granice u pogledu prehrane i tjelovje\u017ebe mo\u017ee ozbiljno <strong>usporiti<\/strong> ili \u010dak<strong> uni\u0161titi va\u0161 napredak.<\/strong> <strong>Prejedanje,<\/strong> <strong>previ\u0161e alkohola, nedostatak fizi\u010dke aktivnosti<\/strong> i <strong>nedovoljno sna<\/strong> \u010desto su krivci. Me\u0111utim, vikende mo\u017eete i dobro iskoristiti! To je osobito istinito ako ih malo <strong>isplanirate<\/strong>, ispunite ih <strong>fizi\u010dkom aktivno\u0161\u0107u<\/strong> i uklju\u010dite se u u\u010dinkovit <strong>oporavak.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio koristan? Ako je tako, bili bismo zahvalni da ga podijelite sa svojim prijateljima i obitelji!<\/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\/fitness-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\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>Vikendom \u010desto odlutamo od ustaljene rutine prehrane i vje\u017ebanja bez postavljanja ikakvih granica. Kako bi to moglo utjecati na va\u0161 napredak ili mr\u0161avljenje? I kako mo\u017eete, suprotno tome, iskoristiti slobodne dane u svoju korist?<\/p>\n","protected":false},"author":156,"featured_media":605249,"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":[6368,7352,7208,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-607653","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-regeneracija-hr","11":"tag-zdrav-nacin-zivota-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>Tijekom tjedna dr\u017eim se odre\u0111ene prehrane i naporno treniram. Ho\u0107u li svejedno smr\u0161avjeti ako se vikendom opustim? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vikendi su \u010desto dani za varanje. Mo\u017ee li to uni\u0161titi va\u0161 napredak? Kakav utjecaj ima na mr\u0161avljenje i kako mo\u017eete iskoristiti vikende za pobolj\u0161anje rezultata?\" \/>\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\/tijekom-tjedna-drzim-se-odredene-prehrane-i-naporno-treniram-hocu-li-svejedno-smrsavjeti-ako-se-vikendom-opustim\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tijekom tjedna dr\u017eim se odre\u0111ene prehrane i naporno treniram. Ho\u0107u li svejedno smr\u0161avjeti ako se vikendom opustim? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vikendi su \u010desto dani za varanje. 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