{"id":49771,"date":"2015-10-26T12:51:46","date_gmt":"2015-10-26T11:51:46","guid":{"rendered":"https:\/\/bb.dwizards.dev\/3-preproste-spremembe-za-hitrejso-izgubo-mascob\/"},"modified":"2023-10-06T16:33:55","modified_gmt":"2023-10-06T16:33:55","slug":"3-preproste-spremembe-za-hitrejso-izgubo-mascob","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/3-preproste-spremembe-za-hitrejso-izgubo-mascob\/","title":{"rendered":"3 preproste spremembe, za hitrej\u0161o izgubo ma\u0161\u010dob"},"content":{"rendered":"

Preve\u010d pogosto ljudje obravnavajo ma\u0161\u010dobo kot primer za nujno posredovanje. Zgrabi jih panika in to pripelje do nepremi\u0161ljenih dejanj, rezultat pa je ponavadi razo\u010daranje in frustracije in kar je najhuje, za\u010deti vse od za\u010detka.<\/p>\n

Za vas se bo ta cikel kon\u010dal tukaj. \u010ce ste se do zdaj neuspe\u0161no borili proti odve\u010dni ma\u0161\u010dobi in drasti\u010dno spreminjali svoje odlo\u010ditve, da bi pri\u0161li do va\u0161ega cilja, potem samo sledite tem trem to\u010dkam.<\/p>\n

TRENING CARDIO ACCELERATION<\/h4>\n

Predvidevam da imate trening z ute\u017emi in lo\u010den kardio trening. Tak na\u010din porablja kalorije, vendar je potrebno vlo\u017eiti veliko \u010dasa. \u010ce je va\u0161cilj izgubiti ma\u0161\u010dobo, potem ni potrebe da lo\u010dite trening za mo\u010d in kardio trening. Zdru\u017eite jih skupaj in dosegli boste bolj\u0161e rezultate!<\/p>\n

To je to kar je znano kot “cardio acceleration”. Tak na\u010din treninga prihrani \u010das, ker izmenjuje visoko intenzivni trening in trening mo\u010di v enem treningu. Med pavzo seta se je prijetno malo spo\u010diti in nadihati ampak mi \u017eelimo pokuriti ma\u0161\u010dobo.<\/p>\n

Dvignite svoj trening na vi\u0161ji nivo in dodajte 1-2 minuti visoko intenzivnega kardia med vsak set in superset in med prehodom iz ene vaje na drugo.<\/p>\n

S tem da zamenjate va\u0161e pavze s kratkimi kardio intervali, boste zlahka spravili 20-30 min visoko intenzivnega intervalnega treninga (HIIT) v va\u0161 tedenski trening, ne da bi zapravili ve\u010d \u010dasa v fitnesu. HIIT trening je eden izmed najbolj\u0161ih na\u010dinov za porabo ma\u0161\u010dobe, saj porabi ve\u010d kalorij med vajo in pospe\u0161eno boste porabljali kalorije \u0161e dolgo ko kon\u010danem treningu.<\/p>\n

OGLJIKOVI HIDRATI NA DAN TRENINGA<\/h4>\n

Prihaja poro\u010dni dan in va\u0161 prvi instikt je, da zmanj\u0161ajte kalorije, a to je napa\u010den pristop. Preprosto ni zdravo in prav tako ni u\u010dinkovito!<\/p>\n

Cel dan ste la\u010dni, razdra\u017eljivi, postanete te\u010dni in slabo spite. Z prenizkim vnosom kalorij, bo trpel va\u0161 trening, zato vam bom zdaj razkrivam la\u017eji in bolj\u0161i na\u010din.<\/p>\n

Diete, ki omejujejo vnos ogljikovih hidratov so zelo pogoste v fitnes svetu in tu je kar nekaj raziskav, ki to potrjujejo. Ena od raziskav v Angliji je pokazala, da s \u017eenkse, ki so se dr\u017eale diete z nizko vsebnostjo ogljikovih hidratov dveh zaporednih dneh v tednu in so ostale dni jedle mediteransko hrano, izgubile 7 kilogramov v \u0161estih mesecih. \u017denske, ki so imele dieto z dnevnim vnosom 1500 kcal, pa so izgubile 5 kilogramov v istem \u010dasovnem obdobju. \u010ceprav ni velike razlike v izgubljenih kilogramiv, je dieta z omejenim vnosom ogljikovih hidratov primerna za tiste, ki se ne morejo dr\u017eati diete z predpisanim vnosom kalorij.<\/p>\n

Dieta z izmeni\u010dnim vnosom visokim in nizkim vnosom ogljikovih hidratov stimulira telo, da proizvede hormon leptin, ki je zadol\u017een za izgubo ma\u0161\u010dobe. Pri takem na\u010dinu se boste lahko veselili dneva z visokim vnosom ogljikovih hidratov in tako se boste lahko la\u017eje dr\u017eali va\u0161ega plana. To je prava zmaga za vas. Ogljikove hidrate lahko u\u017eivate redno in kljub temu izgubite odve\u010dno ma\u0161\u010dobo in kilograme.<\/p>\n

Dneve z visokim vnosom ogljikovih hidratov imejte takrat, ko vas \u010daka naporen ali zelo intenziven trening. Za veliko \u0161tevilo ljudi bo to dan, ko bodo trenirali noge ali hrbet. Prilagodite va\u0161 plan va\u0161emu cilju in treningu.<\/p>\n

S PREHRANSKIMI DOPOLNILI DOSE\u017dITE VA\u0160 BELJAKOVINSKI VNOS<\/h4>\n

\u010ce boste omejevali ogljikove hidrate nekajkrat na teden, boste takrat potrebovali veliko ve\u010d beljakovin, da va\u0161 kalori\u010dni vnos ne bo premajhen. To je idealna prilo\u017enost za \u0161ejk.<\/p>\n

Kadarkoli se boste odlo\u010dili, da bo va\u0161 cilj izguba ma\u0161\u010dobe, boste ogro\u017eali va\u0161e mi\u0161i\u010dno tkivo, ki je zaslu\u017eeno za prabo ve\u010d ma\u0161\u010dobe in kalorij. Zdrav vnos beljakovin in dodatek BCAA, vam oba lahko pomagata obdr\u017eati mi\u0161i\u010dno maso, BCAA pa vam lahko prav tako pomaga tudi pri regeneraciji med visoko intenzivnimi treningi.<\/p>\n

Ko nekdo \u017eeli izgubiti ma\u0161\u010dobo, \u0161e posebaj do nekega datuma, je prvi dodatek, ki ponavadi pride na misel topilec ma\u0161\u010dobe \u2013 \u00bbfat burner\u00ab. Ne pravim, da vam ta dodatek ne bo pomagal, pravim pa, da ga je nujno ptrebno uporabljati z preverjenimi beljakovinami in aminokislinami in ne namesto njih.<\/p>\n

Upo\u0161tevajte ta na\u010dela, saj vam bodo pomagala in izguba ma\u0161\u010dobe bo zelo enostavna. \u017divite zdravo in aktivno \u017eivljenje.<\/p>\n

Ne i\u0161\u010dite izgovorov zakaj ne, i\u0161\u010dite razloge zakaj bi \u2013 Klemen Ma\u010dek<\/strong><\/em><\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Preve\u010d pogosto ljudje obravnavajo ma\u0161\u010dobo kot primer za nujno posredovanje. Zgrabi jih panika in to pripelje do nepremi\u0161ljenih dejanj, rezultat pa je ponavadi razo\u010daranje in frustracije in kar je najhuje, za\u010deti vse od za\u010detka. Za vas se bo ta cikel kon\u010dal tukaj. \u010ce ste se do zdaj neuspe\u0161no borili proti odve\u010dni ma\u0161\u010dobi in drasti\u010dno spreminjali […]<\/p>\n","protected":false},"author":145,"featured_media":49772,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960],"tags":[],"class_list":["post-49771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki"],"acf":[],"yoast_head":"\n3 preproste spremembe, za hitrej\u0161o izgubo ma\u0161\u010dob - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/3-preproste-spremembe-za-hitrejso-izgubo-mascob\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 preproste spremembe, za hitrej\u0161o izgubo ma\u0161\u010dob - Building Body\" \/>\n<meta property=\"og:description\" content=\"Preve\u010d pogosto ljudje obravnavajo ma\u0161\u010dobo kot primer za nujno posredovanje. Zgrabi jih panika in to pripelje do nepremi\u0161ljenih dejanj, rezultat pa je ponavadi razo\u010daranje in frustracije in kar je najhuje, za\u010deti vse od za\u010detka. 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