{"id":62273,"date":"2021-06-04T11:59:03","date_gmt":"2021-06-04T09:59:03","guid":{"rendered":"https:\/\/bb.dwizards.dev\/napake-ki-upocasnjujejo-postopek-zmanjsanja-odvecnih-mascob\/"},"modified":"2023-10-06T16:54:42","modified_gmt":"2023-10-06T16:54:42","slug":"napake-ki-upocasnjujejo-postopek-zmanjsanja-odvecnih-mascob","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/napake-ki-upocasnjujejo-postopek-zmanjsanja-odvecnih-mascob\/","title":{"rendered":"NAPAKE, KI UPO\u010cASNJUJEJO POSTOPEK ZMANJ\u0160ANJA ODVE\u010cNIH MA\u0160\u010cOB"},"content":{"rendered":"\n<p>Izguba odve\u010dnih ma\u0161\u010dob ni lahka naloga \u0161e posebej \u010de to \u017eelite dose\u010di v kratkem \u010dasu. Veliko posameznikov posve\u010da preve\u010d pozornosti treningu in zanemaruje u\u017eivanje uravnote\u017eene prehrane medtem, ko se drugi spet kaznujejo s prehranskimi omejitvami in ne trenirajo dovolj. Spodaj smo za vas pripravili 4 najve\u010dje napake pri izgubi ma\u0161\u010dob:<\/p>\n\n\n\n<p style=\"font-size:21px\"><strong><span class=\"has-inline-color has-vivid-red-color\">1. PRETIRANO ZMANJ\u0160UJETE KALORIJSKI VNOS<\/span><\/strong><\/p>\n\n\n\n<p>Zaradi ekstremnega zmanj\u0161anja vnosa kalorij lahko izgubite veliko kilogramov, vendar ni nujno, da ste izgubili ma\u0161\u010dobe temve\u010d lahko tudi mi\u0161ice. Poleg tega se lahko zaradi tako ekstremnega padca zgodijo \u0161e ostale stvari: libido upade, pride do neravnovesja hormonov ali presnovnih sprememb, zaradi katerih se lahko ma\u0161\u010dobe hitro vrnejo. Tisto kar je prav tako slabo je tudi to, da se bodo zmanj\u0161ale va\u0161e fizi\u010dne in du\u0161evne zmogljivosti.<\/p>\n\n\n\n<p>Telo bo prav tako pove\u010dalo raven grelina kar bo mo\u010dno pove\u010dalo lakoto. Gre za strategijo, ki jo va\u0161e telo uporablja, da vas zavede, da jeste ve\u010d, kako bi se izvleki iz zami\u0161ljenega prekomernega deficita. Ve\u010dji kot je kalori\u010dni deficit (\u0161e posebej \u010de gre za zelo nizko vsebnost ogljikovih hidratov) prej bo pri\u0161lo do pove\u010dane ravni kortizola, ki je \u0161kodljiv za mi\u0161i\u010dno maso. Kroni\u010dno zvi\u0161anje kortizola lahka vpliva na izgubo ma\u0161\u010dob. Kadar se ta sprosti je kortizol pravzaprav hormon izgube ma\u0161\u010dob vendar \u010de postane kroni\u010dno povi\u0161an, lahko to \u0161koduje napredku izgube telesne ma\u0161\u010dobe.<\/p>\n\n\n\n<p>Priporo\u010damo, da za\u010dnete z najni\u017ejim kalori\u010dnim primanjkljajem, ki vam bo omogo\u010dil izgubo ma\u0161\u010dobe s spremenljivo hitrostjo (pribli\u017eno 1,5 kilograma na teden). Ko se izguba ma\u0161\u010dob upo\u010dasni, boste lahko postopoma zmanj\u0161evali vnos kalorij, kako bi \u0161e naprej napredovali.<\/p>\n\n\n\n<p style=\"font-size:21px\"><strong><span class=\"has-inline-color has-vivid-red-color\">2. PRETIRAVATE S KARDIO TRENINGI<\/span><\/strong><\/p>\n\n\n\n<p>Dati vse od sebe na treningu je dobra taktika, vendar lahko na dolgi rok privede do bole\u010din in po\u0161kodb, kar pomeni, da bo izguba ma\u0161\u010dob \u0161e te\u017eji proces. To se obi\u010dajno zgodi v kombinaciji s pomanjkanjem po\u010ditka, ki je klju\u010dnega pomena za obnovo mi\u0161ic pri vadbi in va\u0161e zdravje. Zato je bolje, da z vadbo ne pretirava temve\u010d, da oddelate manj treningov z ve\u010d energije in osredoto\u010denosti.<\/p>\n\n\n\n<p style=\"font-size:21px\"><strong><span class=\"has-inline-color has-vivid-red-color\">3. PREVE\u010c PAZITE NA PREHRANO<\/span><\/strong><\/p>\n\n\n\n<p>Za normalno delovanje potrebujete dostojno koli\u010dino vsaj enega energijskega substrakta. Keto dieta je v redu saj so glavni vir energije v tem primeru ma\u0161\u010dobe. Enako je s prehrano, ki vsebuje ve\u010d beljakovin kot keto, vendar ima kljub temu 40-60% kalori\u010dnega vnosa ma\u0161\u010dob. Vendar ne omejujte nobenega od teh hranil in se osredoto\u010dite le na eno. To lahko povzro\u010di pove\u010dano \u017eeljo po hrani, prenajedanjem s \u010dim tvegate kopi\u010denje odve\u010dnih ma\u0161\u010dob.<\/p>\n\n\n\n<p style=\"font-size:21px\"><strong><span class=\"has-inline-color has-vivid-red-color\">4. NE SLEDITE NAPREDKU NA TRENINGU IN PREHRANI<\/span><\/strong><\/p>\n\n\n\n<p>Ko se izguba ma\u0161\u010dob upo\u010dasni, pove\u010date telesno aktivnost in zmanj\u0161ate vnos kalorij. \u010ce se osredoto\u010dite na pove\u010danje telesne aktivnosti, lahko podalj\u0161ate kardio vadbo z 20 na 25 minut ali pa dodate 2-4 ponavljanja ve\u010d.<\/p>\n\n\n\n<p>Kaj pa je z zmanj\u0161anjem kalorij? \u0160tetje kalorij je precej dolgo\u010dasno vendar je dokazano, da tisti, ki med fazo izgube ma\u0161\u010dob merijo kalorije imajo ve\u010djo stopnjo uspeha od tistih, ki tega ne po\u010dnejo. Poleg tega, da bi morali \u0161teti kalorije, bi morali voditi dnevnik hrane, da ugotovite s katero hrano pridobivate odve\u010dne kalorije ter, da zmanj\u0161ate ali prilagodite njihov vnos. Lahko si pomagate tudi s pomo\u010djo aplikacij ali pametno uro.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Izguba odve\u010dnih ma\u0161\u010dob ni lahka naloga \u0161e posebej \u010de to \u017eelite dose\u010di v kratkem \u010dasu. Veliko posameznikov posve\u010da preve\u010d pozornosti treningu in zanemaruje u\u017eivanje uravnote\u017eene prehrane medtem, ko se drugi spet kaznujejo s prehranskimi omejitvami in ne trenirajo dovolj. Spodaj smo za vas pripravili 4 najve\u010dje napake pri izgubi ma\u0161\u010dob: 1. PRETIRANO ZMANJ\u0160UJETE KALORIJSKI VNOS [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":62274,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5967],"tags":[6000,6163],"class_list":["post-62273","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-hujsanje-trening","tag-hujsanje","tag-mascobe"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>NAPAKE, KI UPO\u010cASNJUJEJO POSTOPEK ZMANJ\u0160ANJA ODVE\u010cNIH MA\u0160\u010cOB - 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\/napake-ki-upocasnjujejo-postopek-zmanjsanja-odvecnih-mascob\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"NAPAKE, KI UPO\u010cASNJUJEJO POSTOPEK ZMANJ\u0160ANJA ODVE\u010cNIH MA\u0160\u010cOB - Building Body\" \/>\n<meta property=\"og:description\" content=\"Izguba odve\u010dnih ma\u0161\u010dob ni lahka naloga \u0161e posebej \u010de to \u017eelite dose\u010di v kratkem \u010dasu. Veliko posameznikov posve\u010da preve\u010d pozornosti treningu in zanemaruje u\u017eivanje uravnote\u017eene prehrane medtem, ko se drugi spet kaznujejo s prehranskimi omejitvami in ne trenirajo dovolj. Spodaj smo za vas pripravili 4 najve\u010dje napake pri izgubi ma\u0161\u010dob: 1. 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