{"id":727823,"date":"2025-06-16T12:38:02","date_gmt":"2025-06-16T10:38:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=727823"},"modified":"2025-06-16T12:38:27","modified_gmt":"2025-06-16T10:38:27","slug":"kurjenje-mascob-ne-pomeni-hujsanja-kako-dejansko-doseci-rezultate","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kurjenje-mascob-ne-pomeni-hujsanja-kako-dejansko-doseci-rezultate\/","title":{"rendered":"Kurjenje ma\u0161\u010dob ne pomeni huj\u0161anja. Kako dejansko dose\u010di rezultate?"},"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\/kurjenje-mascob-ne-pomeni-hujsanja-kako-dejansko-doseci-rezultate\/#Kaj_je_dejansko_kurjenje_mascob\" title=\"Kaj je dejansko kurjenje ma\u0161\u010dob?\">Kaj je dejansko kurjenje ma\u0161\u010dob?<\/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\/kurjenje-mascob-ne-pomeni-hujsanja-kako-dejansko-doseci-rezultate\/#Zakaj_izgorevanje_mascob_ne_pomeni_avtomaticnega_hujsanja\" title=\"Zakaj izgorevanje ma\u0161\u010dob ne pomeni avtomati\u010dnega huj\u0161anja?\">Zakaj izgorevanje ma\u0161\u010dob ne pomeni avtomati\u010dnega huj\u0161anja?<\/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\/kurjenje-mascob-ne-pomeni-hujsanja-kako-dejansko-doseci-rezultate\/#Kako_ucinkovito_zmanjsati_tezo\" title=\"Kako u\u010dinkovito zmanj\u0161ati te\u017eo?\">Kako u\u010dinkovito zmanj\u0161ati te\u017eo?<\/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\/kurjenje-mascob-ne-pomeni-hujsanja-kako-dejansko-doseci-rezultate\/#Ni_vsak_izgubljen_ali_pridobljen_kilogram_mascoba\" title=\"Ni vsak izgubljen ali pridobljen kilogram ma\u0161\u010doba\">Ni vsak izgubljen ali pridobljen kilogram ma\u0161\u010doba<\/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\/kurjenje-mascob-ne-pomeni-hujsanja-kako-dejansko-doseci-rezultate\/#Pogoste_napake_pri_hujsanju\" title=\"Pogoste napake pri huj\u0161anju\">Pogoste napake pri huj\u0161anju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kurjenje-mascob-ne-pomeni-hujsanja-kako-dejansko-doseci-rezultate\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zahvaljujo\u010d internetu je na voljo veliko informacij iz sveta fitnesa, s tem pa prihaja do <strong>informacijskega kaosa,<\/strong> v katerem se povpre\u010den \u010dlovek vse te\u017eje znajde. Verjetno so najbolj kaoti\u010dne informacije na podro\u010dju izgorevanja ma\u0161\u010dob in huj\u0161anja. Nekateri med nami zmotno verjamejo, da porabljene kalorije, ki nam jih ka\u017ee pametna ura, pomenijo, da so te kalorije \u201ezapustile\u201c na\u0161a stegna ali trebuh. Vendar izgorevanje kalorij ne pomeni samodejno, da so te kalorije pri\u0161le iz ma\u0161\u010dobnega tkiva. In tudi tiste, ki iz njega izvirajo, ne pomenijo nujno, da smo izgubili ma\u0161\u010dobo.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Kaj_je_dejansko_kurjenje_mascob\"><\/span>Kaj je dejansko kurjenje ma\u0161\u010dob?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ma\u0161\u010dobno tkivo je <strong>glavna zaloga energije za<\/strong> slab\u0161e \u010dase. Zato je kurjenje ma\u0161\u010dob bistven proces, ki nam je v preteklosti omogo\u010dil pre\u017eiveti obdobja brez zadostne koli\u010dine hrane. Da bi lahko uporabljali ma\u0161\u010dobe, jih moramo iz ma\u0161\u010dobnega tkiva izvle\u010di (mobilizirati), jih se\u017egati (oksidirati za proizvodnjo energije) in neporabljene shraniti nazaj. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za mobilizacijo ma\u0161\u010dobe iz ma\u0161\u010dobnega tkiva so odgovorni encimi, kot sta hormonsko ob\u010dutljiva lipaza (HSL) ali ATGL, ki iz ma\u0161\u010dobe spro\u0161\u010dajo <strong>proste ma\u0161\u010dobne kisline. <\/strong>Velik del teh gre v jetra, kjer se ponovno zdru\u017eijo v triacilglicerole (ma\u0161\u010dobe) in \u201ezapakirajo\u201c v lipoproteinske delce (VLDL, LDL, HDL). Ti delci se nato uporabljajo kot vir ma\u0161\u010dobnih kislin za mi\u0161ice in druge organe.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izgorevanje ma\u0161\u010dobnih kislin, torej njihova oksidacija, poteka v mitohondrijih. Ti so <strong>glavno mesto proizvodnje energije v <\/strong>celicah \u010dlove\u0161kega telesa. Delujejo kot majhne celi\u010dne elektrarne, brez katerih na\u0161e celice ne bi imele energije, ki jo potrebujejo za \u017eivljenje. Ma\u0161\u010dobne kisline se v mitohondrije prena\u0161ajo v kompleksu s <a href=\"https:\/\/gymbeam.si\/l-karnitini\" target=\"_blank\" rel=\"noreferrer noopener\">karnitinom<\/a>. Slednji deluje kot \u201eprena\u0161alec\u201c ma\u0161\u010dobnih kislin, brez katerega te ne bi dosegle mitohondrijev. V mitohondrijih poteka tako imenovana beta-oksidacija ma\u0161\u010dobnih kislin, tj. \u201eizgorevanje ma\u0161\u010dob\u201c, med katerim nastaja ATP &#8211; <strong>gorivo za vse potrebne biokemi\u010dne procese v telesu.<\/strong> \u0160e vedno velja, da lahko ATP nastaja tudi iz glukoze ali aminokislin, odvisno od<strong> dejanskih energijskih potreb telesa. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28792,29956,44248,46435,46912,53719\" ><\/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<p>V primeru prese\u017eka ma\u0161\u010dobnih kislin se lahko mobilizirane ma\u0161\u010dobne kisline shranijo nazaj v ma\u0161\u010dobno tkivo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[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>Izgorevanje ma\u0161\u010dob torej pomeni <strong>uporabo energije, <\/strong>ki je v ma\u0161\u010dobah. Vendar pa je energija tudi v ogljikovih hidratih in beljakovinah, ki jih telo prav tako lahko uporabi. V idealnem svetu bi porabljali le ma\u0161\u010dobne zaloge, v resni\u010dnem pa<strong> uporabljamo vse vire energije. <\/strong>Zato ni nujno, da porabljene kalorije izvirajo samo iz ma\u0161\u010dobnih zalog.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V nekaterih primerih telo nenehno izgoreva ma\u0161\u010dobe. Tak primer je <a href=\"https:\/\/gymbeam.si\/blog\/ketogena-dieta-resnica-o-hujsanju-brez-ogljikovih-hidratov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>keto dieta<\/strong><\/a><strong>,<\/strong> med katero je vnos ogljikovih hidratov minimalen, telo pa mora za energijo uporabljati predvsem ma\u0161\u010dobe. Kljub pove\u010danemu izgorevanju ma\u0161\u010dob pri dieti keto pa \u0161e vedno velja, da dokler je koli\u010dina zau\u017eite energije ve\u010dja od koli\u010dine porabljene energije<strong> (kalori\u010dni prese\u017eek),<\/strong> to izgorevanje ma\u0161\u010dob ne vodi v izgubo telesne te\u017ee iz ma\u0161\u010dobnih zalog.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakaj_izgorevanje_mascob_ne_pomeni_avtomaticnega_hujsanja\"><\/span>Zakaj izgorevanje ma\u0161\u010dob ne pomeni avtomati\u010dnega huj\u0161anja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mobilizacija in oksidacija ma\u0161\u010dob potekata<strong> skoraj neprestano.<\/strong> Enako velja tudi za ponovno skladi\u0161\u010denje ma\u0161\u010dob v ma\u0161\u010dobnem tkivu. \u010ce je v telesu prese\u017eek energije, se ve\u010d ma\u0161\u010dob uskladi\u0161\u010di kot izgoreva. Z drugimi besedami, tudi po enourni vadbi na teka\u0161ki stezi <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pokurjene kalorije<\/strong><\/a> <strong>morda ne bodo vodile do<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>izgube telesne te\u017ee<\/strong><\/a>. Dejstvo je, da brez <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noreferrer noopener\">kalori\u010dnega primanjkljaja<\/a> ne bomo shuj\u0161ali &#8211; svojo te\u017eo bomo bodisi ohranili bodisi pove\u010dali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-1124x749.jpeg\" alt=\"Zakaj izgorevanje ma\u0161\u010dob ne pomeni avtomati\u010dne izgube telesne te\u017ee?\" class=\"wp-image-719475\" title=\"Zakaj izgorevanje ma\u0161\u010dob ne pomeni avtomati\u010dne izgube telesne te\u017ee?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08.jpeg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_ucinkovito_zmanjsati_tezo\"><\/span>Kako u\u010dinkovito zmanj\u0161ati te\u017eo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvo pravilo u\u010dinkovitega huj\u0161anja je, da pozabite na \u010dude\u017ene shuj\u0161evalne tablete, hitre, drasti\u010dne diete in druge postopke, ki obljubljajo nerealne in nevzdr\u017ene rezultate v kratkem \u010dasu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u010dinkovito izgorevanje ma\u0161\u010dob je <strong>le en del na\u010dina za zmanj\u0161anje telesne te\u017ee. <\/strong>Izgorevanje ma\u0161\u010dob lahko uvrstimo v kategorijo <strong>porabe kalorij.<\/strong> Na drugi strani ena\u010dbe je <strong>vnos kalorij,<\/strong> ki razkriva, koliko energije sprejmemo s hrano. \u010ce je poraba ve\u010dja od vnosa, bomo logi\u010dno shuj\u0161ali, saj mora telo pose\u010di po energiji, shranjeni v zalogah (ma\u0161\u010dobah). \u010ce je ravnovesje obratno in sprejmemo ve\u010d, kot porabimo, se bo prese\u017eek energije shranil. <strong>Glavna to\u010dka pri huj\u0161anju je kalorijski primanjkljaj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svoj optimalni energijski vnos lahko izra\u010dunate tudi z <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>na\u0161im spletnim kalkulatorjem<\/strong><\/a>, kar vam bo omogo\u010dilo na\u010drtovanje <a href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>prilagojene prehrane<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-1124x749.jpg\" alt=\"Kako u\u010dinkovito zmanj\u0161ati te\u017eo?\" class=\"wp-image-719495\" title=\"Kako u\u010dinkovito zmanj\u0161ati te\u017eo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Tudi huj\u0161anje ne sme biti preve\u010d drasti\u010dno. Nobena dieta, ne glede na to, kako drasti\u010dna je, ne bo dolgoro\u010dno uspe\u0161na, \u010de ni trajnostna. Telo <strong>si dobesedno zapomni, koliko ma\u0161\u010dobnih zalog je imelo<\/strong> in posku\u0161a ohraniti njihovo stanje, \u010deprav jih je bilo ve\u010d, kot je potrebno. Zdravo in trajnostno huj\u0161anje ni tako \u010drno-belo, kot se zdi. Kaj se dogaja s telesom med huj\u0161anjem in kako prepre\u010diti ponovno pridobivanje telesne te\u017ee, si lahko preberete v tem <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-dogaja-v-telesu-med-hujsanjem-in-kako-prepreciti-ponovno-pridobivanje-teze\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010dlanku<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Ni_vsak_izgubljen_ali_pridobljen_kilogram_mascoba\"><\/span>Ni vsak izgubljen ali pridobljen kilogram ma\u0161\u010doba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce se \u0161tevilka na tehtnici kljub zmanj\u0161anju ma\u0161\u010dobnih zalog ne spremeni, <strong>ni razloga za \u017ealost.<\/strong> Z rednim treningom mo\u010di, med katerim vzdr\u017eujemo kalori\u010dni primanjkljaj, energijo porabimo tudi za <strong>izgradnjo mi\u0161i\u010dne mase.<\/strong> V mo\u010dnej\u0161ih mi\u0161icah je <strong>ve\u010d glikogena (zaloge glukoze) in zato tudi ve\u010d vode. <\/strong>Zato se <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161tevilka na<\/a> <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" rel=\"noreferrer noopener\">tehtnici<\/a> ne spreminja, \u010deprav se ma\u0161\u010doba na telesu postopoma zmanj\u0161uje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako se pazite prezgodnjega veselja ob izgubi telesne te\u017ee. Pri dnevnem tehtanju je povsem obi\u010dajno odstopanje posledica razli\u010dne vsebnosti vode v telesu. Tudi jutranje tehtanje bo pokazalo druga\u010dno \u0161tevilko kot ve\u010derno tehtanje. Ta odstopanja so \u0161e posebej pomembna pri \u017eenskah, pri katerih je zadr\u017eevanje vode<strong> zaradi menstrualnega cikla<\/strong> izrazitej\u0161e.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Pogoste_napake_pri_hujsanju\"><\/span>Pogoste napake pri huj\u0161anju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z zmerno intenzivno aerobno vadbo <a href=\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/\" target=\"_blank\" rel=\"noreferrer noopener\">lahko dose\u017eemo naju\u010dinkovitej\u0161e izgorevanje ma\u0161\u010dob.<\/a> Zaradi tega se ljudje pogosto odlo\u010dajo za dolge ure kardio vadbe. To je za huj\u0161anje smiselno le, \u010de se vzdr\u017euje dolgotrajen kalori\u010dni primanjkljaj. V nasprotnem primeru <strong>se izgorele ma\u0161\u010dobe ponovno napolnijo \u017ee s prvim obrokom, ki ga zau\u017eijemo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga te\u017eava je \u0161tetje kalorij &#8211; v povpre\u010dju zapi\u0161emo 30% manj kalorij, kot jih dejansko zau\u017eijemo. Zaradi tega se lahko zdi, da ne huj\u0161amo, kljub kalorijskemu primanjkljaju. V resnici pa zau\u017eijemo <strong>30% ve\u010d kalorij, kot dejansko mislimo. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup> <strong><a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ta priro\u010dnik <\/a>vam lahko pomaga pri u\u010dinkovitej\u0161em bele\u017eenju kalorij.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845-1124x750.jpg\" alt=\"Pogoste napake pri huj\u0161anju\" class=\"wp-image-719516\" title=\"Pogoste napake pri huj\u0161anju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Najpomembnej\u0161i dejavnik pri huj\u0161anju je <strong>doslednost.<\/strong> \u010ce se odlo\u010dimo za navidezno la\u017ejo pot drasti\u010dnih diet, ki trajajo nekaj tednov, bomo hitro spet pridobili kilograme. Ta pojav, imenovan <a href=\"https:\/\/gymbeam.si\/blog\/jo-jo-efekt-in-kako-se-boriti-proti-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u201ejojo u\u010dinek\u201c,<\/a> je naraven odziv mo\u017eganov na izgubljeno telesno te\u017eo. Prisili nas, da ve\u010d jemo in se manj gibljemo. Da bi se izognili temu u\u010dinku, moramo vzpostaviti <strong>trajnostno rutino huj\u0161anja,<\/strong> da se mo\u017egani reprogramirajo na novo telesno te\u017eo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Idealna kombinacija za huj\u0161anje je <a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\" target=\"_blank\" rel=\"noreferrer noopener\">vadba za mo\u010d z veliko kardia<\/a> (aerobne vadbe) in pove\u010danjem koli\u010dine gibanja \u010dez dan. Ura v telovadnici nas ne bo re\u0161ila, \u010de bomo ve\u010dino preostalih ur dneva sedeli. Ve\u010dje \u0161tevilo dnevno korakov v kombinaciji z vadbo in kalori\u010dnim primanjkljajem so stvari, ki dajejo dolgoro\u010dne in trajnostne rezultate.<\/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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Izgorevanje ma\u0161\u010dob ne pomeni, da bomo dejansko izgubili ma\u0161\u010dobo iz telesa.<\/strong> Gre za proces, pri katerem telo iz shranjenih ma\u0161\u010dobnih zalog pridobiva energijo, potrebno za delovanje vseh pomembnih procesov. \u010ce pa sprejmemo ve\u010d kalorij, kot jih zau\u017eijemo, se bodo odve\u010dne kalorije shranile v ma\u0161\u010dobne zaloge, ne glede na to, koliko ma\u0161\u010dobe bomo pokurili.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nekateri med nami mislijo, da koli\u010dina porabljenih kalorij, ki jo ka\u017ee pametna ura, pomeni, da so te kalorije odstranile nekaj ma\u0161\u010dobe z na\u0161ih stegen ali trebuha. Vendar izgorevanje kalorij ne pomeni samodejno, da so te kalorije pri\u0161le iz ma\u0161\u010dobnega tkiva. V tem \u010dlanku si bomo ogledali, zakaj izgorevanje kalorij ne pomeni samodejno, da smo shuj\u0161ali in dodali nasvete, kaj storiti, da bi u\u010dinkovito shuj\u0161ali. <\/p>\n","protected":false},"author":239,"featured_media":719579,"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":[6375,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-727823","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-zdrav-zivljenjski-slog","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kurjenje ma\u0161\u010dob ne pomeni huj\u0161anja. 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