{"id":52078,"date":"2016-11-15T11:11:50","date_gmt":"2016-11-15T10:11:50","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-do-vecje-misicne-mase\/"},"modified":"2023-10-06T16:37:09","modified_gmt":"2023-10-06T16:37:09","slug":"kako-do-vecje-misicne-mase","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-do-vecje-misicne-mase\/","title":{"rendered":"KAKO DO VE\u010cJE MI\u0160I\u010cNE MASE?"},"content":{"rendered":"<h5>Zaradi napa\u010dnih informacij in poplave neresni\u010dnih rezultatov je zmeda ogromna.<\/h5>\n<p>Upam, da ti ne bo\u0161 med tistimi, ki se ujamejo v past in odnehajo.<br \/>\n\u010ce se trudi\u0161 in si resni\u010dno \u017eeli\u0161 <a href=\"http:\/\/polleosport.si\/povecanje-misicne-mase\">pove\u010dati dele\u017e \u010diste mi\u0161i\u010dne mase<\/a>, potem ti svetujem, da si prebere\u0161 naslednje vrstice. V nasprotnem primeru lahko naredi\u0161 eno od najbolj pogostih napak, ki ve\u010dino posameznikov spravi na rob obupa.<\/p>\n<h4>DALE\u010c OD PRETIRAVANJ, ZELO BLIZU RESNICE.<\/h4>\n<p>Mogo\u010de so besede nekoliko hude ampak verjemi, da so \u0161e kako resni\u010dne.<br \/>\n<strong>Zakaj lahko to trdim?<\/strong><br \/>\nZato, ker sem tudi sam nekaj let nazaj naredil to napako in konkretno upo\u010dasnil svoj napredek.<br \/>\nNo, \u010de sem popolnoma iskren sem skoraj prenehal trenirati a sem na sre\u010do spoznal zanimivo dejstvo, ki je vse skupaj obrnilo na glavo.<\/p>\n<h4>NE SPRINT AMPAK MARATON<\/h4>\n<p>Ne glede na to kaj v \u017eivljenju po\u010dnete, veliko stvari se ne zgodi kar \u010dez no\u010d in ve\u010dji dele\u017e mi\u0161i\u010dne mase ni prav nobena izjema.<br \/>\nVe\u010dina, predvsem fantov, ki si \u017eeli oblikovati simetri\u010dno, fit postavo (ne mislim na klasi\u010dne bodybuilderje) ima v mislih predvsem dve ideji.<br \/>\n<strong>In sicer:<\/strong><\/p>\n<ul>\n<li>\u010ce se pove\u010da \u0161tevilka na <a href=\"https:\/\/polleosport.si\/fitnes-oprema-in-pripomocki\/merilci-in-tehtnice?search=tehnica\">tehtnici <\/a>je to jasen znak, da sem pove\u010dal dele\u017e mi\u0161i\u010dne mase,<\/li>\n<\/ul>\n<ul>\n<li>ve\u010d kalorij oziroma hrane, ko zau\u017eijem hitreje bom dosegel \u017eelen napredek.<\/li>\n<\/ul>\n<h5>Ampak pozor!<\/h5>\n<p>To\u010dne te dve prepri\u010danji, sta krivi, da se od cilja oddaljujete in se mu ne pribli\u017eujete.<br \/>\nPa si poglejmo zakaj je temu tako.<br \/>\n\u010ce \u017eelite oblikovati kar se da fit postavo, potem imate v resnici dva cilja in ne samo enega. Prvi je ta, da \u017eelite pove\u010date dele\u017e mi\u0161i\u010dne mase, drugi pa<a href=\"https:\/\/polleosport.si\/sportna-prehrana\/fat-burneri\/\"> ni\u017eji odstotek telesne ma\u0161\u010dobe<\/a>.<br \/>\nIn \u010de bi upo\u0161tevali prej omenjeni ideji, bi popolnoma zgre\u0161ili bistvo.<\/p>\n<h4>NI VSE ZLATO KAR SE SVETI<\/h4>\n<p>Treba se je zavedati, da ve\u010dja \u0161tevilka na tehtnici ni vedno pravi pokazatelj napredka. Marsikdo je prepri\u010dan, da v primeru, \u010de u\u017eiva kvalitetna \u017eivila in se njegova telesna te\u017ea pove\u010da uspe\u0161no napreduje.<br \/>\nDejstvo pa je, da tudi kvalitetna, zdrava \u017eivila nosijo svojo kalori\u010dno vrednosti in v primeru, da je vnos kalorij pretiran se odve\u010dna energija shrani v obliki ma\u0161\u010dobnih oblog in se ne porabi samo za izgradnjo mi\u0161i\u010dnega tkiva.<\/p>\n<h4>UPAM, DA MU NE VERJAMETE, KER LA\u017dE TUDI SAM SEBI<\/h4>\n<p>Kar \u017eelim poudariti je to, da \u010dasa ne morete prehiteti.<\/p>\n<p><strong>\u010ce sli\u0161ite nekoga, ki se hvali, da je recimo v dveh mesecih pridobil 10 kilogramov mi\u0161i\u010dne mase la\u017ee vam in samemu sebi.<\/strong><br \/>\n\u017de res, da je lahko konkretno pove\u010dal telesno te\u017eo vendar ne samo na ra\u010dun mi\u0161i\u010dne mase ampak predvsem na ra\u010dun odve\u010dne ma\u0161\u010dobe.<\/p>\n<h4>ZNANOST IMA VELIKOKRAT ZADNJO BESEDO<\/h4>\n<p>Namre\u010d dokazano je, da posameznik na naraven na\u010din lahko pridobi dolo\u010den dele\u017e mi\u0161i\u010dne mase, ki je sicer odvisen od samega treninga, prehrane, genetike, itd. ampak se na\u010deloma giblje v naslednjih okvirih.<\/p>\n<ul>\n<li>Nekdo, ki trenira manj kot leto dni in upo\u0161teva navodila kar se ti\u010de prehrane lahko na mesec v povpre\u010dju pove\u010da dele\u017e mi\u0161i\u010dne mase za 1-1.5% svoje telesne te\u017ee.\n<ul>\n<li>Primer: \u010ce recimo nekdo tehta 80 kilogramov to pomeni, da na mesec lahko pridobi od 0.8-1.2 kilograma mi\u0161i\u010dne mase.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>S tem, ko treniramo dlje \u010dasa sposobnost pridobivanja mi\u0161i\u010dne mase nekoliko upade. Zato tisti, ki trenirajo ve\u010d kot leto dni v povpre\u010dju na mesec lahko pove\u010dajo dele\u017e mi\u0161i\u010dne mase za pribli\u017eno 0.5-1% svoje telesne te\u017ee.<\/li>\n<\/ul>\n<ul>\n<li>Pri tistih, ki pa trenirajo \u017ee ve\u010d kot pet let pa koli\u010dina mi\u0161i\u010dne mase v enem mescu lahko naraste za 0.25-0.5% njihove telesne te\u017ee.<\/li>\n<\/ul>\n<p>Sedaj, ko poznate te podatke in ste \u017ee prera\u010dunali kaj to pomeni za va\u0161o telesno te\u017eo, lahko zelo hitro opazite, da <strong>pridobivanje \u010diste mi\u0161i\u010dne mase ni Sprint ampak tek na dolge steze<\/strong>.<\/p>\n<h4>IN KAK\u0160NA JE VA\u0160A NALOGA?<\/h4>\n<h5>In kaj to pomeni za samo preobrazbo?<\/h5>\n<p>Res je, da mora biti vnos kalorij, kadar \u017eelimo pove\u010dat dele\u017e mi\u0161i\u010dne mase ve\u010dji, se pravi, da zau\u017eijemo ve\u010d kalorij kot jih porabimo ampak pozor.<br \/>\nBistvo je, da poleg kvalitetnega treninga postopoma pove\u010date vnos kalorij. Svetujem vam, da u\u017eivate kar se da kvalitetna \u017eivila in spremljate svoj napredek.<br \/>\n\u010ce se vam zgodi, da se telesna te\u017ea pretirano pove\u010da in ste konkretno izgubili na definiciji potem je to jasen znak, da u\u017eivate prekomerno koli\u010dno hrane.<br \/>\nV tem primeru naredimo nekaj sprememb in opazujemo kaj se dogaja z na\u0161im telesom.<br \/>\nSvetujem vam, da svoj napredek opazujete s pomo\u010djo tehtnice, metra (obsegi) in sprotnih fotografij. \u010ce boste upo\u0161tevali ta nasvete se boste brez te\u017eav izognili neprijetni situaciji, ki marsikomu popolnoma ubije <a href=\"http:\/\/www.buildingbody.si\/motivacija-za-gibanje\/\">motivacijo<\/a>.<br \/>\nTisti, ki ne poznajo pravih podatkov \u017eivijo v prepri\u010danju, da se vse odvija v pravi smeri. \u010cez nekaj mesecev pa postane jasno, da niso pridobili samo na mi\u0161i\u010dni masi ampak so predvsem pove\u010dali dele\u017e odve\u010dne ma\u0161\u010dobe.<br \/>\nKer spoznajo resnico, da je pred njimi ve\u010d mesecev stroge diete, \u010de \u017eelijo re\u0161iti situacijo, jih ve\u010dina dvigne roke in preprosto odneha.<\/p>\n<h5>Vi, ki pa poznate pravi na\u010din, s tem ne boste imeli te\u017eav saj boste te\u017eo pove\u010dali predvsem na ra\u010dun \u010diste mi\u0161i\u010dne mase.<\/h5>\n<p>V kolikor imate \u017eeljo, da v prihodnji objavi razkrijem to\u010dna navodila kako pove\u010dati dele\u017e \u010diste mi\u0161i\u010dne mase mi prosim to sporo\u010dite v komentar in z veseljem vam pomagam.<br \/>\nNa kakr\u0161na koli dodatna vpra\u0161anja pa z veseljem odgovorim na <strong>miha@popolnapostava.com.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zaradi napa\u010dnih informacij in poplave neresni\u010dnih rezultatov je zmeda ogromna. Upam, da ti ne bo\u0161 med tistimi, ki se ujamejo v past in odnehajo. \u010ce se trudi\u0161 in si resni\u010dno \u017eeli\u0161 pove\u010dati dele\u017e \u010diste mi\u0161i\u010dne mase, potem ti svetujem, da si prebere\u0161 naslednje vrstice. V nasprotnem primeru lahko naredi\u0161 eno od najbolj pogostih napak, ki [&hellip;]<\/p>\n","protected":false},"author":151,"featured_media":52079,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5977,5979],"tags":[],"class_list":["post-52078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-sl","category-nasveti-lifestyle"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KAKO DO VE\u010cJE MI\u0160I\u010cNE MASE? - 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\/kako-do-vecje-misicne-mase\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAKO DO VE\u010cJE MI\u0160I\u010cNE MASE? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Zaradi napa\u010dnih informacij in poplave neresni\u010dnih rezultatov je zmeda ogromna. Upam, da ti ne bo\u0161 med tistimi, ki se ujamejo v past in odnehajo. \u010ce se trudi\u0161 in si resni\u010dno \u017eeli\u0161 pove\u010dati dele\u017e \u010diste mi\u0161i\u010dne mase, potem ti svetujem, da si prebere\u0161 naslednje vrstice. 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Upam, da ti ne bo\u0161 med tistimi, ki se ujamejo v past in odnehajo. \u010ce se trudi\u0161 in si resni\u010dno \u017eeli\u0161 pove\u010dati dele\u017e \u010diste mi\u0161i\u010dne mase, potem ti svetujem, da si prebere\u0161 naslednje vrstice. 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