{"id":58988,"date":"2018-07-11T16:14:05","date_gmt":"2018-07-11T14:14:05","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-izgubiti-mascobo-in-ob-tem-ohraniti-misice\/"},"modified":"2023-10-06T16:47:54","modified_gmt":"2023-10-06T16:47:54","slug":"kako-izgubiti-mascobo-in-ob-tem-ohraniti-misice","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-izgubiti-mascobo-in-ob-tem-ohraniti-misice\/","title":{"rendered":"KAKO IZGUBITI MA\u0160\u010cOBO IN OB TEM OHRANITI MI\u0160ICE"},"content":{"rendered":"<p>Ko \u017eelimo izbolj\u0161ati formo, si ponavadi najprej postavimo cilje oziroma plan glede treninga in prehrane. V\u010dasih je te\u017eko opredeliti na\u0161 cilj. \u010ce \u017eelimo shuj\u0161ati, stvar ni tako zapletena. Prav tako ni, \u010de \u017eelimo pridobiti te\u017eo oz mi\u0161i\u010dno maso, saj se dr\u017eimo kalori\u010dnega prese\u017eka. Problem pa nastane, \u010de smo \u017ee na neki normalni, za nas idealni te\u017ei, \u017eelimo pa pridobiti mi\u0161i\u010dno maso in izgubiti ma\u0161\u010dobo isto\u010dasno. Do tega ve\u010dkrat pride po ve\u010d letih treningov, saj se tudi napredek s\u010dasoma upo\u010dasnjuje. Prav tako smo mi\u0161i\u010dno maso \u017ee pridobili, ob tem pa nabrali nekaj ma\u0161\u010dobe.<\/p>\n<p>\u010ce ne jemo posebej zdravo in za\u010drtano ciljem in se poleg tega ne prenajedamo (\u201ebulking\u201c), potem te\u017eko pri\u010dakujemo ve\u010dje rezultate pri zvi\u0161anju te\u017ee oz. mi\u0161i\u010dni masi. Prav tako je pomemben trening. \u010ce nimamo dolo\u010denega, te\u017ekega treninga, ki bi presenetil na\u0161e telo, vseeno pa ne sedimo ves dan, enako te\u017eko pri\u010dakujemo ve\u010dji napredek glede oblikovanja telesa. Pri vsem tem igra genetika veliko vlogo, a kljub temu najve\u010d naredimo sami, s treningom in prehrano.<\/p>\n<h4>TOREJ, BI LAHKO PRIDOBILI MI\u0160I\u010cNO MASO IN HKRATI IZGUBILI MA\u0160\u010cOBO?<\/h4>\n<p>Po raziskavah naj bi tudi tisti, ki niso v ve\u010djem prese\u017eku ali deficitu kaloriji lahko pridobivali mi\u0161i\u010dno maso in hkrati definirali telo. V \u0161tevilkah naj bi bilo to pribli\u017eno 1,3 do 2,3 manj ma\u0161\u010dobe in 0,5 do 1kg \u010diste mi\u0161i\u010dne mase na mesec. Seveda pa ob upo\u0161tevanju glavnih nasvetov.<\/p>\n<h4>TE\u017dKI IN U\u010cINKOVITI TRENINGI<\/h4>\n<p>Za napredek je pomembno, da se osredoto\u010dimo na osnovne, kompleksne vaje, ki vkju\u010dujejo ve\u010d mi\u0161ic hkrati in nam tako zvi\u0161ujejo mo\u010d. Tak\u0161ne vaje so osnovni pogoj za mi\u0161i\u010dno rast in dobro formo. Ob tem porabimo tudi ve\u010d kalorij kot naprimer pri la\u017ejih izolacijskih vajah. Zato je pametno dodati te vaje v <a href=\"http:\/\/www.buildingbody.si\/z-treningom-visoke-frekvence-do-vec-misic\/\">plan treninga<\/a> in seveda trening izvesti kar se da mo\u010dno, u\u010dinkovito in dati vse od sebe. Priporo\u010da se na\u010din treninga za hipertrofijo (mi\u0161i\u010dno rast). To pomeni nekje od 2 do 3 serije, 6 do 12 ponovitev in \u010dim kraj\u0161e pavze (30 do 60 sekunda). Bolj kot bomo intenzivno trenirali, bolj bo na\u0161 trening in posledi\u010dno napredek u\u010dinkovit.<\/p>\n<h4>DOBRA PREHRANA<\/h4>\n<p>\u010ce \u017eelimo izgubljati ma\u0161\u010dobo, je eden prvih pogojev, da zau\u017eijemo manj kalorij, kot jih dnevno porabimo. Temu re\u010demo kalori\u010dni deficit. Vendar ni pomembno le, koliko pojemo, temve\u010d tudi kaj oz. bolj natan\u010dno iz kak\u0161nih virov je hrana, kak\u0161ne hranilne vrednosti ima.<\/p>\n<p>Dobro je, \u010de gledamo, kaj pojemo zaradi:<\/p>\n<ul>\n<li>Energije, ki nam jo hrana da, saj potem la\u017eje treniramo<\/li>\n<li><a href=\"https:\/\/polleosport.si\/proteini\/\">Beljakovin<\/a>, saj so najbolj pomembne za mi\u0161i\u010dno rast in regeneracijo<\/li>\n<li><a href=\"https:\/\/polleosport.si\/sportna-prehrana\/fat-burneri\/\">Metabolizma<\/a>, saj nam hrana pospe\u0161uje metabolizem, kar pa je bolje, kot \u010de ni\u010d ne jemo<\/li>\n<\/ul>\n<p>Zato je najbolj\u0161a izbira, da dnevno pojemo pribli\u017eno toliko kalorij, kot jih porabimo, vendar je ta hrana zdrava, iz dobrih virov, vsebuje dovolj <a href=\"https:\/\/polleosport.si\/proteini\/\">beljakovin<\/a> in nam ne upo\u010dasnjuje <a href=\"https:\/\/polleosport.si\/sportna-prehrana\/fat-burneri\/\">metabolizma<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-32664\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2018\/07\/35247924_l.jpg\" alt=\"Food high in protein on table, close-up\" width=\"600\" height=\"400\" \/><\/p>\n<h4>KONSISTENCA<\/h4>\n<p>Rezultati pri oblikovanju telesa se poka\u017eejo s konstantnim treningom in prehranjevanjem. Za za\u010detek nam lahko koristi, \u010de se dr\u017eimo teh dveh pravil:<\/p>\n<ul>\n<li>Izberemo to\u010dno dolo\u010den <a href=\"http:\/\/www.buildingbody.si\/z-treningom-visoke-frekvence-do-vec-misic\/\">trening<\/a>, ki temelji na mo\u010di in ga ponavljamo oz treniramo zelo podobno vsaj 1 mesec<\/li>\n<li>Jemo to\u010dno dolo\u010deno \u0161tevilo obrokov na dan in ob istem \u010dasu<\/li>\n<\/ul>\n<p>Ko so rezultati opazni, je ponavadi lahko biti konstanten. Vendar je veliko te\u017eje to konsistenco ohranjati naprej, tudi takrat, ko ne opazimo napredka. Vendar ravno takrat je pomembno, da ne odnehamo in se dr\u017eimo svojih za\u010drtanih ciljev. Tako bomo hitreje pri\u0161li do rezultata, ki smo si ga \u017eeleli dose\u010di.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ko \u017eelimo izbolj\u0161ati formo, si ponavadi najprej postavimo cilje oziroma plan glede treninga in prehrane. V\u010dasih je te\u017eko opredeliti na\u0161 cilj. \u010ce \u017eelimo shuj\u0161ati, stvar ni tako zapletena. Prav tako ni, \u010de \u017eelimo pridobiti te\u017eo oz mi\u0161i\u010dno maso, saj se dr\u017eimo kalori\u010dnega prese\u017eka. Problem pa nastane, \u010de smo \u017ee na neki normalni, za nas idealni [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":58989,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5967,5968,5971,5972,5973],"tags":[],"class_list":["post-58988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-hujsanje-trening","category-misicna-masa-trening-sl","category-prehrana-sl","category-hujsanje-prehrana","category-misicna-masa-prehrana-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KAKO IZGUBITI MA\u0160\u010cOBO IN OB TEM OHRANITI MI\u0160ICE - 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-izgubiti-mascobo-in-ob-tem-ohraniti-misice\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAKO IZGUBITI MA\u0160\u010cOBO IN OB TEM OHRANITI MI\u0160ICE - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ko \u017eelimo izbolj\u0161ati formo, si ponavadi najprej postavimo cilje oziroma plan glede treninga in prehrane. V\u010dasih je te\u017eko opredeliti na\u0161 cilj. \u010ce \u017eelimo shuj\u0161ati, stvar ni tako zapletena. Prav tako ni, \u010de \u017eelimo pridobiti te\u017eo oz mi\u0161i\u010dno maso, saj se dr\u017eimo kalori\u010dnega prese\u017eka. Problem pa nastane, \u010de smo \u017ee na neki normalni, za nas idealni [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/kako-izgubiti-mascobo-in-ob-tem-ohraniti-misice\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2018-07-11T14:14:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:47:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2018\/07\/32851025_l.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/kako-izgubiti-mascobo-in-ob-tem-ohraniti-misice\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/kako-izgubiti-mascobo-in-ob-tem-ohraniti-misice\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"KAKO IZGUBITI MA\u0160\u010cOBO IN OB TEM OHRANITI MI\u0160ICE\",\"datePublished\":\"2018-07-11T14:14:05+00:00\",\"dateModified\":\"2023-10-06T16:47:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/kako-izgubiti-mascobo-in-ob-tem-ohraniti-misice\/\"},\"wordCount\":643,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"TRENING\",\"Huj\u0161anje\",\"Mi\u0161i\u010dna masa\",\"PREHRANA\",\"Huj\u0161anje\",\"Mi\u0161i\u010dna masa\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/kako-izgubiti-mascobo-in-ob-tem-ohraniti-misice\/\",\"url\":\"https:\/\/building-body.com\/sl\/kako-izgubiti-mascobo-in-ob-tem-ohraniti-misice\/\",\"name\":\"KAKO IZGUBITI MA\u0160\u010cOBO IN OB TEM OHRANITI MI\u0160ICE - 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