{"id":609568,"date":"2024-09-17T17:33:10","date_gmt":"2024-09-17T15:33:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=609568"},"modified":"2024-09-17T17:33:10","modified_gmt":"2024-09-17T15:33:10","slug":"med-tednom-se-drzim-svoje-diete-in-treniram-bom-se-vedno-izgubljal-a-tezo-ce-ob-koncih-tedna-malo-popustim","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/med-tednom-se-drzim-svoje-diete-in-treniram-bom-se-vedno-izgubljal-a-tezo-ce-ob-koncih-tedna-malo-popustim\/","title":{"rendered":"Med tednom se dr\u017eim svoje diete in treniram. Bom \u0161e vedno izgubljal\/a te\u017eo, \u010de ob koncih tedna malo popustim?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/med-tednom-se-drzim-svoje-diete-in-treniram-bom-se-vedno-izgubljal-a-tezo-ce-ob-koncih-tedna-malo-popustim\/#Zakaj_vikendi_sabotirajo_vas_napredek\" title=\"Zakaj vikendi sabotirajo va\u0161 napredek?\">Zakaj vikendi sabotirajo va\u0161 napredek?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/med-tednom-se-drzim-svoje-diete-in-treniram-bom-se-vedno-izgubljal-a-tezo-ce-ob-koncih-tedna-malo-popustim\/#Kaj_lahko_upocasni_vas_napredek_med_vikendom\" title=\"Kaj lahko upo\u010dasni va\u0161 napredek med vikendom?\">Kaj lahko upo\u010dasni va\u0161 napredek med vikendom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/med-tednom-se-drzim-svoje-diete-in-treniram-bom-se-vedno-izgubljal-a-tezo-ce-ob-koncih-tedna-malo-popustim\/#Kako_lahko_vikendi_izboljsajo_vas_napredek\" title=\"Kako lahko vikendi izbolj\u0161ajo va\u0161 napredek?\">Kako lahko vikendi izbolj\u0161ajo va\u0161 napredek?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/med-tednom-se-drzim-svoje-diete-in-treniram-bom-se-vedno-izgubljal-a-tezo-ce-ob-koncih-tedna-malo-popustim\/#Kako_izgleda_idealen_vikend\" title=\"Kako izgleda idealen vikend?\">Kako izgleda idealen 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.si\/blog\/med-tednom-se-drzim-svoje-diete-in-treniram-bom-se-vedno-izgubljal-a-tezo-ce-ob-koncih-tedna-malo-popustim\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se trudite jesti zdravo in redno telovaditi, a nato \u010dez vikend prekinete svojo rutino in \u0161e vedno te\u017eko dose\u017eete svoje \u017eelene cilje? \u010ce je tako, je ta \u010dlanek namenjen prav vam. \u010ceprav se na prvi pogled morda ne zdi o\u010ditno, lahko redno popu\u0161\u010danje med vikendom zlahka izni\u010di vse napore, ki ste jih za <strong>izgubo te\u017ee, gradnjo mi\u0161ic<\/strong> ali <strong>izbolj\u0161anje \u0161portne zmogljivosti<\/strong> vlo\u017eili v prej\u0161njem tednu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se pogosto zgodi, ko je va\u0161a tedenska rutina popolna, nato pa preklopite v <strong>vikend na\u010din<\/strong> z miselnostjo, da si lahko privo\u0161\u010dite malo sprostitve. Vam je ta scenarij znan? Morda je to razlog, da kljub treningom ne vidite rezultatov. Podrobneje si oglejmo, kako lahko vikende obrnete v svojo korist.<\/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=\"Zakaj_vikendi_sabotirajo_vas_napredek\"><\/span>Zakaj vikendi sabotirajo va\u0161 napredek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vikendi obi\u010dajno prinesejo <strong>ve\u010d hrane, manj gibanja<\/strong> ter pogosto tudi popolno spremembo va\u0161e dnevne rutine. \u010ceprav ni ni\u010d narobe s tem, da se \u017eelite v soboto in nedeljo sprostiti in u\u017eivati, se lahko to zlahka <strong>obrne proti vam.<\/strong> \u0160e posebej, \u010de pregreh med vikendom nimate pod nadzorom, lahko izni\u010dijo ves trud, ki ste ga vlo\u017eili med tednom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se v tem prepoznate in vas vikendi vodijo do tega, da bi <strong>vse skupaj najraje opustili<\/strong> in <strong>pozabili na svoj na\u010drt prehrane in vadbe,<\/strong> je morda \u010das, da ponovno ocenite, ali je va\u0161 na\u010drt <strong>pravilno zastavljen.<\/strong> Uravnote\u017eena in dobro strukturirana prehrana ne bi smela biti breme ali povzro\u010dati neobvladljivih <strong>hrepenjenj po hrani.<\/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\">Kako lahko vikendi upo\u010dasnijo izgubo te\u017ee?<\/h3>\n\n\n\n<p>Kdorkoli je posku\u0161al shuj\u0161ati ve, da <strong>vikendi<\/strong> in <strong>dieta z omejenim vnosom kalorij<\/strong> obi\u010dajno nista v najbolj\u0161em razmerju. Uspe\u0161na izguba te\u017ee zahteva vzdr\u017eevanje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalori\u010dnega deficita<\/strong><\/a>, kar pomeni, da morate dosledno <strong>vna\u0161ati manj kalorij, kot jih porabite.<\/strong> \u010ce pa se prepu\u0161\u010date obi\u010dajnim vikend pojedinam in lenarite v soboto in nedeljo, lahko zlahka kon\u010date v <strong>kalorijskem prese\u017eku.<\/strong> Pogosto je ta prese\u017eek dovolj velik, da izni\u010di trud celotnega prej\u0161njega tedna in tako upo\u010dasni izgubo te\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naslednji graf lepo ponazarja to situacijo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/09\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-si-1124x588.jpg\" alt=\"\" class=\"wp-image-613405\" title=\" Kako vikend lahko vpliva na kalori\u010dni deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-si-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-si-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-si.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Kalori\u010dni deficit ne prina\u0161a takoj\u0161njih rezultatov. Vzemimo za primer Lucijo, ki \u017eeli izgubiti odve\u010dno telesno ma\u0161\u010dobo in mora vzdr\u017eevati kalorijski vnos okoli 1.700 kcal. Ali bo shuj\u0161ala, \u010de bo to dosegla samo en dan? Na \u017ealost ne. Da bi opazila spremembe na svojem telesu, mora toliko kalorij <strong>u\u017eivati ve\u010d tednov.<\/strong> Kalorijski vnos se v bistvu <strong>se\u0161teva skozi \u010das<\/strong> in samo povpre\u010dni vnos skozi ve\u010d dni bo dolo\u010dil, ali bo Lucija izgubila te\u017eo ali ne. \u010ce bi zgornji graf odra\u017eal njen vnos med tednom, bi telesna ma\u0161\u010doba vztrajno ostala na mestu. Graf prikazuje <strong>tri uspe\u0161ne dni,<\/strong> v katerih je bil kalori\u010dni deficit dose\u017een. Vendar pa je bila vnos v <strong>preostalih \u0161tirih dneh<\/strong> vi\u0161ji, \u0161e posebej v petek in soboto, ko je njen optimalni vnos za izgubo te\u017ee presegel celo za pribli\u017eno 1.000 kcal. Po enem tednu je Lucijin povpre\u010dni vnos presegel njen optimalni nivo za izgubo te\u017ee za pribli\u017eno 400 kcal. \u010ce bi tako nadaljevala vsak teden, bi <strong>ohranila<\/strong> svojo te\u017eo in <strong>uspe\u0161na izguba te\u017ee ne bi bila dose\u017eena.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se tudi vi spopadate z vztrajnimi kilogrami, ki jih nikakor ne morete izgubiti, je morda prav to ovira. Zato bodite \u0161e posebej pozorni na vikende in si postavite <strong>vsaj osnovne meje za svoje prehranjevalne in vadbene navade.<\/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=\" Ali lahko vikendi upo\u010dasnijo izgubo te\u017ee?\" class=\"wp-image-605296\" title=\" Ali lahko vikendi upo\u010dasnijo izgubo te\u017ee?\" 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 lahko vikendi negativno vplivajo na rast mi\u0161ic?<\/h3>\n\n\n\n<p>\u010ce posku\u0161ate graditi mi\u0161ice in ugotovite, da vam vikendi ote\u017eujejo napredek, je lahko te\u017eava v <strong>nezadostnem vnosu beljakovin,<\/strong> <strong>nepravilnem splo\u0161nem ravnovesju hranil v va\u0161i prehrani,<\/strong> ali morda <strong>neupo\u0161tevanju va\u0161ega <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vadbenega na\u010drta<\/strong><\/a>. Poleg tega vikendi pogosto prina\u0161ajo <strong>pove\u010dano <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>u\u017eivanje alkohola<\/strong><\/a>, kar lahko prav tako negativno vpliva na rast mi\u0161ic. Zato je pomembno, da vikende razumete kot del va\u0161e celotne rutine, \u010de je va\u0161 cilj u\u010dinkovito graditi mi\u0161i\u010dno maso. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_lahko_upocasni_vas_napredek_med_vikendom\"><\/span>Kaj lahko upo\u010dasni va\u0161 napredek med vikendom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni ni\u010d narobe, \u010de se \u017eelite <strong>sprostiti<\/strong> in <strong>u\u017eivati v vikendu.<\/strong> Vsi potrebujemo to, da ohranimo <strong>dolgoro\u010dno du\u0161evno dobrobit,<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obvladujemo stres<\/strong><\/a> in preprosto <strong>u\u017eivamo v \u017eivljenju.<\/strong> Vendar pa lahko to dose\u017eete brez tega, da bi va\u0161a prehrana ali vadbeni re\u017eim povsem iztirila, kar bi vodilo do neuspeha &#8211; kar seveda \u017eelite prepre\u010diti. Kaj so nekateri dejavniki, ki bi lahko ogrozili va\u0161e napore pri izgubi te\u017ee ali oblikovanju telesa med vikendom?<\/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 sprememba rutine<\/h3>\n\n\n\n<p>Va\u0161i vikendi, \u0161e posebej, \u010de ne delate, verjetno izgledajo zelo druga\u010de kot va\u0161i delovni dnevi. Ukvarjate se z <strong>drugimi dejavnostmi,<\/strong> imate <strong>popolnoma druga\u010den urnik<\/strong> in <strong>jeste, se gibate<\/strong> ter <strong>spite<\/strong> druga\u010de. To je seveda popolnoma v redu, vendar imejte v mislih, da lahko ta neenakomernost hitro vpliva na va\u0161 <strong>kalori\u010dni vnos, metabolizem<\/strong> in <strong>regeneracijo telesa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primer, \u010de se obi\u010dajno odpravite spat ob 22. uri in med tednom redno telovadite, je za va\u0161e telo velika sprememba, \u010de nenadoma <strong>ostanete budni do 2. ure zjutraj,<\/strong> morda <strong>s kozarcem vina v roki<\/strong> in <strong>se izogibate telesni aktivnosti<\/strong> ves vikend. To lahko negativno vpliva ne le na izgubo te\u017ee ali rast mi\u0161ic, temve\u010d tudi na splo\u0161no zdravje. Zato je koristno, da ohranite vsaj nekaj osnovne doslednosti v svoji tedenski 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=\" Vikend rutina in izguba te\u017ee\" class=\"wp-image-605312\" title=\" Vikend rutina in izguba te\u017ee\" 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. Prekomeren kalorijski vnos<\/h3>\n\n\n\n<p>Ena izmed najbolj pere\u010dih te\u017eav med vikendi je obi\u010dajno <strong>okusna hrana,<\/strong> ki vas mika z vseh strani. Ali se tudi vi pogosto po\u010dutite, da se lahko pregre\u0161ite, ker ste se med tednom uspe\u0161no izogibali tem sku\u0161njavam? Ali celo redno na\u010drtujete okusne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/cheat-obrok-kaj-je-in-kako-deluje-goljufanje-v-prehrani-sportnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&#8220;cheat&#8221;dneve<\/strong><\/a>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tipi\u010den vikend scenarij lahko vklju\u010duje ve\u010d hrane na <strong>dru\u017einskih sre\u010danjih, <\/strong>pogoste obiske <strong>restavracij, <\/strong>mamljive <strong>kavice<\/strong> in <strong>pecivo,<\/strong> ali preprosto obilne obroke iz va\u0161ih doma\u010dih zalog. V takih primerih je zelo enostavno, da nehote zaidete v kalorijski prese\u017eek. To se je potrdilo tudi v \u0161tudijah, ki \u017ee dolgo spremljajo kalori\u010dni vnos sodelujo\u010dih. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2,4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predstavljajte si, da vikend pre\u017eivljate s prijatelji. Popoldne se ustavite v kavarni, zve\u010der pa greste na hamburger. V takih situacijah je koristno, da imate vsaj pribli\u017eno predstavo o tem, koliko kalorij zau\u017eijete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"> Povpre\u010dna vsebnost kalorij v obrokih<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hrana\/pija\u010da<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">1 povpre\u010dna porcija<\/p><\/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\u010da limonada<\/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 pomfrijem<\/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>Skupaj<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>1,590 kcal<\/strong><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>Kot lahko vidite v tabeli, lahko \u017ee en obisk kavarne, ki mu sledi postanek na burgerju, enostavno nanese okoli 1.600 kalorij ali ve\u010d. Za bolj\u0161o predstavo: tak\u0161en vnos bi lahko predstavljal optimalni dnevni vnos za <strong>\u017eensko s sede\u010dim na\u010dinom \u017eivljenja,<\/strong> ki posku\u0161a <strong>izgubiti te\u017eo. <\/strong>V bistvu lahko to, kar zau\u017eijete v nekaj urah med vikendom, predstavlja <strong>celoten dnevni energijski vnos<\/strong> nekoga drugega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podoben scenarij se lahko zgodi tudi, \u010de v petek u\u017eivate v <strong>ve\u010derji s prijatelji,<\/strong> si nato v soboto privo\u0161\u010dite kosilo v obliki <strong>hitre hrane<\/strong> in se zve\u010der odpravite na piknik, kjer pe\u010dete na <strong>\u017earu.<\/strong> In \u010de vas nato v nedeljo \u010daka \u0161e <strong>dru\u017einski kosilo<\/strong> s <strong>sladico,<\/strong> lahko enostavno izni\u010dite kalorijski deficit, na katerem ste delali med tednom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda to ne pomeni, da bi se morali izogibati burgerjem, pici ali sladicam. Gre za opomnik, da lahko ta \u017eivila vsebujejo <strong>presenetljivo velike koli\u010dine kalorij<\/strong> in jih je treba u\u017eivati <strong>v zmernih koli\u010dinah. <\/strong>Dobro je, da jih uravnote\u017eite z zadostno telesno aktivnostjo, kot je vikend pohodni\u0161tvo ali kolesarski izlet.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kako se izogniti tem scenarijem?<\/h4>\n\n\n\n<p>Da povzamemo, jasno je, da je tudi med vikendom pomembno biti pozoren na <strong>koli\u010dino<\/strong> in <strong>vrsto hrane,<\/strong> ki jo postavite na svoj kro\u017enik. U\u017eivajte v njej, vendar <strong>zmerno.<\/strong> In kaj, \u010de \u010dutite mo\u010dno \u017eeljo po u\u017eivanju vsega, kar je med tednom prepovedano? V tem primeru je morda bolje, da ob\u010dasno vklju\u010dite majhne koli\u010dine teh \u017eivil v svoje tedenske obroke. Bolje je, da si privo\u0161\u010dite ko\u0161\u010dek \u010dokolade v torek, kos pice v \u010detrtek, manj\u0161o skledo sladoleda v petek in hamburger v nedeljo, kot pa da vse te pribolj\u0161ke zau\u017eijete v enem obroku.<\/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 naj bi izgledala zdrava, uravnote\u017eena prehrana? \u010ce \u017eelite vedeti, ne spreglejte na\u0161ega \u010dlanka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo?<\/strong><\/a><\/li>\n\n\n\n<li>Prav tako si oglejte na\u0161ih <a href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-kako-zmanjsati-vnos-sladkorja-in-jesti-manj-sladkarij\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 nasvetov za zmanj\u0161anje sladkorja in manj u\u017eivanja sladkih \u017eivil<\/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=\"44248,46435,46912,53755,64381\" ><\/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\u010dano u\u017eivanje alkohola<\/h3>\n\n\n\n<p>Morda menite, da vam en ve\u010der s prijatelji, ki ga spremlja nekaj pija\u010d in kozarcev vina, ne bo pokvaril poti do \u017eeljenih rezultatov. Vendar pa je lahko resnica nasprotna. Ve\u010der v spremstvu alkohola lahko enostavno pomeni <strong>stotine ali celo tiso\u010de dodatnih kalorij.<\/strong> Glede na energijski vnos lahko to ustreza ve\u010d glavnim obrokom.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Na primer, en <strong>kozarec piva (500 ml)<\/strong> vsebuje pribli\u017eno <strong>200 kcal.<\/strong> Kozarec <strong>polsuhega belega vina (200 ml)<\/strong> ima okoli <strong>160 kcal,<\/strong> medtem ko enaka koli\u010dina <strong>Aperola<\/strong> vsebuje pribli\u017eno <strong>240 kcal.<\/strong> Te napitke pogosto spremljajo razli\u010dne me\u0161ane pija\u010de ali <strong>sladke brezalkoholne pija\u010de,<\/strong> kot so Coca-Cola, Fanta ali sokovi, ki so bogati s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>teko\u010dimi kalorijami<\/strong><\/a>. Ko se\u0161tejete vnos kalorij iz samo enega ve\u010dera, boste morda presene\u010deno ugotovili, da lahko enostavno dose\u017ee ve\u010d tiso\u010d kalorij. To lahko znova izni\u010di te\u017eko pridelan kalorijski deficit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega, da so alkoholne pija\u010de <strong>kalori\u010dno bogate,<\/strong> lahko va\u0161 napredek ovirajo tudi na <a href=\"https:\/\/gymbeam.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">druge na\u010dine<\/a>. Lahko<strong> negativno vplivajo na metabolizem<\/strong> in so bile dokazano povezane z motnjami v procesu gradnje mi\u0161ic. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3,6]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ni \u0161koda, da alkohol pokvari va\u0161 napredek? Bodite pozorni na koli\u010dino, ki jo spijete \u010dez vikend in poskusite nadomestiti alkoholne pija\u010de z brezalkoholnimi pija\u010dami (ki so idealno tudi brez dodanega sladkorja).<\/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=\" Vnos alkohola in izguba te\u017ee\" class=\"wp-image-605328\" title=\" Vnos alkohola in izguba te\u017ee\" 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. Pomanjkanje telesne aktivnosti<\/h3>\n\n\n\n<p>Po napornem tednu si mnogi izmed nas \u017eelimo samo eno stvar \u2013 da se ule\u017eemo v posteljo in je ne zapustimo do ponedeljkovega jutra. \u010ceprav ve\u010dini izmed nas to ne uspe, ni redko, da nekateri pre\u017eivijo celoten vikend doma, ob gledanju televizije, dru\u017eenju s prijatelji ali dru\u017eino ter u\u017eivanju v drugih spro\u0161\u010dujo\u010dih aktivnostih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po\u010ditek<\/strong> je seveda izjemno <strong>koristen<\/strong> in <strong>nujen,<\/strong> vendar ga ne zamenjujte s popolno <strong>neaktivnostjo.<\/strong> Predstavljajte si, da telovadite in hodite v slu\u017ebo ves teden, nato pa vikend pre\u017eivite sede doma. To lahko pomeni, da porabite tiso\u010de kalorij manj kot na obi\u010dajen delovni dan. V kombinaciji z vi\u0161jim vnosom energije lahko to enostavno <strong>nevtralizira<\/strong> kalorijski deficit, ki ste ga dosegli med tednom.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Zato je dobra ideja vklju\u010diti telesno aktivnost <strong>v svojo redno vikend rutino.<\/strong> Ni treba, da se izmu\u010dite v telovadnici ali pre\u017eivite nedeljsko jutro pri intenzivnih sprintih. Dovolj je, da se odpravite na <strong>sprehod,<\/strong> pobri\u0161ete prah s svojega <strong><a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolesa<\/a><\/strong>, ali se odpravite na <strong><a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plavanje<\/a><\/strong>. Kot bonus boste <strong>razbremenili svoj um, u\u017eivali v kakovostnem aktivnem po\u010ditku, pre\u017eiveli \u010das s prijatelji<\/strong> in kdo ve, morda boste odkrili <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. Nezadosten in nekakovosten spanec<\/h3>\n\n\n\n<p>Nekateri se veselijo spanja do pozne ure ob vikendih, medtem ko so drugi navdu\u0161eni nad zabavami do zore. \u010ce spadate v drugo skupino, ne pozabite, da je <strong>redno zanemarjanje spanja<\/strong> ena najslab\u0161ih stvari, ki jih lahko storite za svoj napredek. Ni pomembno, ali posku\u0161ate <strong>izbolj\u0161ati svojo \u0161portno zmogljivost<\/strong> ali <strong>izgubiti te\u017eo.<\/strong> Pomanjkanje spanja lahko, na primer, <strong>pove\u010duje apetit<\/strong> in vodi v <strong>utrujenost,<\/strong> kar pa zmanj\u0161uje va\u0161o <strong>motivacijo za telesno aktivnost.<\/strong> Va\u0161e telo vam bo hvale\u017eno, \u010de boste vikend izkoristili za kakovosten spanec.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\u010ce \u017eelite izvedeti, zakaj je spanec tako pomemben in kako ga dose\u010di, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec<\/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=\"Pomanjkanje spanja med vikendi\" class=\"wp-image-605344\" title=\"Pomanjkanje spanja med vikendi\" 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_lahko_vikendi_izboljsajo_vas_napredek\"><\/span>Kako lahko vikendi izbolj\u0161ajo va\u0161 napredek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot ste prebrali doslej, lahko vikendi na ve\u010d na\u010dinov ote\u017eijo va\u0161e prizadevanje za izgubo kilogramov ali ohranjanje zdravega \u017eivljenjskega sloga. Ampak kaj, \u010de bi <strong>spremenili situacijo<\/strong> in vikende <strong>izkoristili v svojo korist?<\/strong> Ta dva prosta dneva sta lahko pravzaprav odli\u010dna prilo\u017enost <strong>za pribli\u017eanje va\u0161im ciljem.<\/strong> Kako?<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Na\u010drtujte svoj vikend vnaprej<\/h3>\n\n\n\n<p>Ni nujno, da na\u010drtujete vsako minuto svojega vikenda. Vendar pa ima lahko <strong>osnovni na\u010drt,<\/strong> kako bosta videti va\u0161a sobota in nedelja, vlogo <strong>oporne to\u010dke,<\/strong> ki vas bo ohranila na pravi poti. Na primer, dolo\u010dite, kdaj boste \u0161li na <strong>sprehod<\/strong> ali kdaj <strong>bi se morali odpraviti v posteljo.<\/strong> Tudi \u010de na\u010drtujete popoldansko sre\u010danje s prijatelji v kavarni, si lahko privo\u0161\u010dite svojo sladico tam in zlahka zdr\u017eite brez \u010dokoladice ob jutranji kavi ali torte po kosilu. Ni vam treba zapisovati svoje vikend rutine v dnevnik, vendar boste cenili, \u010de boste imeli vnaprej pripravljen na\u010drt.<\/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. Dovolite si po\u010ditek in regeneracijo<\/h3>\n\n\n\n<p>Medtem ko ni priporo\u010dljivo pre\u017eiveti celotnega vikenda na kav\u010du pred <a href=\"https:\/\/gymbeam.si\/blog\/13-najbolj-navdihujocih-filmov-o-bodybuildingu-ki-si-jih-morate-ogledati\/\" target=\"_blank\" aria-label=\"televizijo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">televizijo<\/a>,<strong> <\/strong>vsakdo potrebuje <strong>dozo lenarjenja v zmernih koli\u010dinah,<\/strong> skupaj z <strong>drugimi oblikami sprostitve.<\/strong> Primerna <strong>regenracija <\/strong>igra klju\u010dno vlogo pri ohranjanju va\u0161ega telesa <strong>zdravega<\/strong> in <strong>fit.<\/strong> Vpliva na delovanje va\u0161ih <strong>sklepov, mi\u0161ic, imunskega sistema<\/strong> in celo va\u0161ega <strong>endokrinega sistema.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po napornem tednu vam bo va\u0161e telo verjetno hvale\u017eno, \u010de namesto intenzivnih vadb izberete <strong>aktivni po\u010ditek,<\/strong> v obliki <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pohodni\u0161tv<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" class=\"ek-link\">a<\/a><\/strong>, <strong>sprehodov<\/strong> ali <strong>lahkotnega kolesarjenja.<\/strong> Prav tako se lahko regenerirate v <strong><a href=\"https:\/\/gymbeam.si\/blog\/savna-in-zdravje-pravilen-pristop-koristi-in-ucinki-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">savni<\/a><\/strong> ali z <strong>masa\u017eo.<\/strong> Seveda se lahko sprostite tudi na kav\u010du, vendar se izogibajte pre\u017eivljanju celega vikenda tam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite vedeti, kako se u\u010dinkovito regenerirati? Oglejte si na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nasvetov za najbolj\u0161o regeneracijo telesa po vadbi<\/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=\" Pravilno okrevanje med vikendom\" class=\"wp-image-605360\" title=\" Pravilno okrevanje med vikendom\" 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 v aktivnem vikendu<\/h3>\n\n\n\n<p>Vikend je lahko odli\u010dna prilo\u017enost za aktivnosti, za katere <strong>med tednom nimate \u010dasa.<\/strong> Niste imeli \u010dasa za <strong>sprehod v gozdu,<\/strong> najljub\u0161i <strong>balvan, plezalno steno, izlet s kolesom,<\/strong> ali trenutke, ko ste se posvetili le glasbi in <strong>rolanju?<\/strong> Vse te dejavnosti so popolne za soboto in nedeljo. Lahko u\u017eivate v <strong>naravi,<\/strong> pre\u017eivite \u010das s prijatelji in <strong>pridobite nove izku\u0161nje.<\/strong> Aktivno telo pomeni tudi <strong>porabljene kalorije, <\/strong>zato se lahko veselite ve\u010djih energijskih potreb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce niste prepri\u010dani, kateri \u0161port izbrati za vikend, poi\u0161\u010dite navdih v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/nasveti-za-aktivne-pocitnice-zdruzite-sprostitev-in-vadbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nasveti za aktivne po\u010ditnice: Pove\u017eite sprostitev z vadbo<\/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 kalorij boste porabili v eni uri dolo\u010denih 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\"><p style=\"text-align: center;\">Aktivnost<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Izgubljene kalorije na 1 uro<span style=\"text-align: -webkit-match-parent; font-size: 1rem; font-weight: 400;\">*<\/span><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja (zmeren tempo)<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plezanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">550 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolesarjenje (21km\/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\">Plavanje (rekreativno)<\/td><td class=\"has-text-align-center\" data-align=\"center\">371 kcal<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p> *Vrednosti veljajo za povpre\u010dno 70 kg te\u017eko osebo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav lahko vikendno razvajanje mo\u010dno pove\u010da va\u0161 energijski vnos, vam lahko aktiven vikend pomaga <strong>zmanj\u0161ati<\/strong> ta vnos. Torej, \u010de si privo\u0161\u010dite <strong>sladico po kosilu<\/strong> in <strong>bogat ve\u010derjo v restavraciji,<\/strong> kar vam prinese dodatnih <strong>1000 kcal,<\/strong> vam lahko telesna aktivnost pomaga obvladati to koli\u010dino. Za porabo teh 1000 kcal se lahko en dan odpravite na rolanje za eno uro, naslednji dan pa na kolesarski izlet. Kurjenje kalorij je pravzaprav precej preprosto. \u010ce ohranjate <strong>razmeroma normalne omejitve prehrane<\/strong> med vikendom in <strong>ostanete aktivni,<\/strong> ni razloga, da bi pokvarili kalorijski primanjkljaj, dose\u017een med tednom. Nasprotno, lahko ga celo <strong>podprete.<\/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. Na\u010drtujte in pripravite obroke za cel teden<\/h3>\n\n\n\n<p>Kot pravi pregovor, &#8220;dobra priprava je najbolj\u0161e oro\u017eje.&#8221; \u010ce posku\u0161ate nadzorovati svojo prehrano, je idealno, da <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pripravite<\/a><\/strong> svoje obroke vnaprej, kar je znano kot <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/torbe-za-hrano\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">predpriprava obrokov<\/a><\/strong>. Vikend je odli\u010den \u010das za to. \u010ce pripravite kosila za naslednje tri dni v nedeljo, boste la\u017eje ohranjali zdravo prehrano. Na\u010drtovanje obrokov za prihajajo\u010de dni vas lahko celo motivira <strong>k zdravemu prehranjevanju tudi med samim vikendom.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce potrebujete navdih za na\u010drt obrokov, ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vzorec obrokov in na\u010drt prehrane za 2000 kcal.<\/a><\/li>\n\n\n\n<li>\u010ce pa \u017eelite izvedeti, kako korak za korakom ustvariti tak\u0161en na\u010drt obrokov, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prilagojen na\u010drt obrokov: Popoln vodnik za na\u010drtovanje prehrane glede na kalorije in makrohranila<\/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=\" Priprava obrokov med vikendom\" class=\"wp-image-605376\" title=\" Priprava obrokov med vikendom\" 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_idealen_vikend\"><\/span>Kako izgleda idealen vikend?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite obnoviti svojo mentalno in fizi\u010dno energijo, <strong>po\u010ditek,<\/strong> doza <strong>lenarjenja<\/strong> in <strong>kakovostna hrana<\/strong> zagotovo pripadajo vikendu. Zato, ne glede na to, ali posku\u0161ate <strong>shuj\u0161ati, pridobiti mi\u0161i\u010dno maso<\/strong> ali preprosto <strong>\u017eiveti zdravo,<\/strong> ne morate strmeti k popolnemu nadzoru. Privo\u0161\u010dite si tisto, kar vas veseli! Vendar, da se izognete uni\u010denju rezultatov, za katere ste se trudili, ohranite razumno ravnote\u017eje tudi med vikendom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sobota in nedelja polni <strong>hitre hrane, sladkarij, alkohola<\/strong> ter <strong>le\u017eanja na kav\u010du<\/strong> ne bosta zdravi za vas in ne bosta pomagali pri doseganju va\u0161ih ciljev. Zato postavite ustrezne <strong>meje,<\/strong> da prepre\u010dite, da bi vikendi u\u0161li iz rok. Ne prepovedujte svojih najljub\u0161ih pribolj\u0161kov, ampak se morda raje odlo\u010dite za <strong>ko\u0161\u010dek \u010dokolade, pol \u010dokoladice<\/strong> ali <strong>rezino pice<\/strong> namesto celega kro\u017enika. Prav tako ni potrebe, da bi se sekirali zaradi obilnega nedeljskega kosila pri star\u0161ih. Vendar bodite iskreni do sebe \u2013 ali res potrebujete drugo porcijo? Ni potrebno, da lovite popolnost, a koristno je vedeti, <strong>koliko kalorij se skriva v razli\u010dnih vrstah hrane<\/strong> in koliko lahko va\u0161e telo <strong>prenese.<\/strong> \u010ce u\u017eivate v svojih najljub\u0161ih dobrotah v zmernih koli\u010dinah, boste zadovoljili svoje \u017eelje, ne da bi bistveno upo\u010dasnili napredek, na katerem delate. In ne pozabi na <strong>vadbo<\/strong> in <strong>fizi\u010dno aktivnost.<\/strong> Aktiven vikend bo pomagal, da va\u0161e telo ostane v 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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali vikende dojemate kot prilo\u017enost, da <strong>pozabite na svojo prehrano<\/strong> in <strong>vadbeni re\u017eim<\/strong> ter se nagradite za te\u017eek teden? To ni idealen pristop, \u0161e posebej, \u010de posku\u0161ate izgubiti te\u017eo ali pridobiti mi\u0161i\u010dno maso. Vikend, v katerem ne postavite meja glede prehrane in vadbe, lahko resno <strong>upo\u010dasni<\/strong> ali celo <strong>pokvari va\u0161 napredek.<\/strong> <strong>Prenajedanje,<\/strong> <strong>prekomerno pitje alkohola, pomanjkanje fizi\u010dne aktivnosti<\/strong> in <strong>nezadosten spanec<\/strong> so pogosto krivci. Vendar pa lahko vikende izkoristite v svojo korist! To je \u0161e posebej res, \u010de jih <strong>ustrezno na\u010drtujete, <\/strong>jih napolnite s <strong>fizi\u010dno aktivnostjo<\/strong> in se posvetite u\u010dinkoviti <strong>regeneraciji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vam je bil ta \u010dlanek v pomo\u010d? \u010ce je tako, bi bili hvale\u017eni, \u010de bi ga delili s svojimi prijatelji in dru\u017eino!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" 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.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ob koncih tedna pogosto odstopimo od svoje uveljavljene diete in vadbenih rutin, ne da bi si postavili kakr\u0161ne koli meje. Kako lahko to vpliva na va\u0161 napredek ali izgubo te\u017ee? In kako lahko, nasprotno, svoje proste dni izkoristite v svojo korist?<\/p>\n","protected":false},"author":156,"featured_media":605260,"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":[121],"tags":[6375,7359,7215,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-609568","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-prehrana-sl","10":"tag-regeneracija-sl","11":"tag-zdrav-zivljenjski-slog","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>Med tednom se dr\u017eim svoje diete in treniram. Bom \u0161e vedno izgubljal\/a te\u017eo, \u010de ob koncih tedna malo popustim? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vikendi so pogosto dnevi za pregrehe. Ali lahko to uni\u010di va\u0161 napredek? Kak\u0161en vpliv ima to na izgubo te\u017ee in kako lahko vikende izkoristite za izbolj\u0161anje svojih rezultatov?\" \/>\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\/med-tednom-se-drzim-svoje-diete-in-treniram-bom-se-vedno-izgubljal-a-tezo-ce-ob-koncih-tedna-malo-popustim\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Med tednom se dr\u017eim svoje diete in treniram. Bom \u0161e vedno izgubljal\/a te\u017eo, \u010de ob koncih tedna malo popustim? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vikendi so pogosto dnevi za pregrehe. 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