6 nasvetov za kvalitevno izgubo telesne maščobe
Warning: fopen(/home/riversi/public_html/cache/autoload/cache.inc.php) [function.fopen]: failed to open stream: No such file or directory in /home/riversi/public_html/include/functions.php on line 92
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 95
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 96
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 110
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 111
Warning: fclose() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 112
NE HITITE
Telesne maščobe se ne da izgubiti na hitro, npr. kar v 2 tednih. Prav tako ne morete telesne maščobe izgubiti le na enem mestu, pač pa jo lahko izgubite enakomerno po celem telesu.
NE STRADAJTE
Z drastičnim znižanjem kaloričnega vnosa res izgubite težo, a v glavnem gre za izgubo vode in mišic v telesu. Posamezniki, ki hujšajo na tak način vedno pridobijo vso težo nazaj. Razlog za to je izgubljena mišična masa, posledica pa je upočasnjen metabolizem iz katerega ni izhoda. Nivo naše energije pade, metabolizem se naravna na shranjevanje energije (v obliki maščob), za vzdrževanje takšnega stanja pa se lahko samo še naprej strogo odpovedujemo vsemu, kar ne pelje nikamor, razen v začaran krog.
Ključ do kvalitetne izgube teže je v pospešitvi metabolizma z vadbo in gibanjem, medtem, ko sočasno vzdrujemo uravnoteženo prehranjevanje večkrat na dan in z zadostnim konstantnim kaloričnim vnosom. Tak pristop deluje na dolgi rok in tudi daje rezultate, ki trajajo večno.
VZDRŽUJTE ZADOSTNO KOLIČINO PRIMERNIH OGLJIKOVIH HIDRATOV IN BELJAKOVIN TER PIJTE VODO
Vaše mišice so narejene iz beljakovin in temu primerno morate tudi zaužiti dovolj beljakovin (govorimo o konstantnem vnosu), če jih želite vzdrževati med procesom izgube telesne maščobe. Brez tega ne gre. Hkrati pa potrebujete tudi dovolj pravih ogljikovih hidratov ob pravem času. To ne pomeni, da je so vsa ostala hranila nepomembna, temveč gre za to, kje naj bo naš fokus. Ne pozabite tudi na redno pitje vode, saj ta uravnava metabolizem, skrbi za hidracijo in odstranjuje toksine iz telesa. Razlogov bi lahko našteli vsaj 100.
VADBA NAJ BO KRATKA IN INTENZIVNA
Intenzivnost in trajanje sta medsebojno obratno sorazmerni. Dlje kot treniramo, manj intenzivna je naša vadba. Že po eni uri vadbe se v telesu sprošča kortizol (hormon stresa), ki blokira testosteron. Kortizol vpliva med drugim tudi na razgradnjo mišic.
Razmislite, kdaj boste spet trenirali 2-3 ure in več, ne da bi ob tem poskrbeli tudi za pravilno prehrano med aktivnostjo. Intenzivnejša vadba ima boljši efekt porabe kalorij po vadbi - medtem ko počivate. In dolgoročno naj bo ravno to vaš cilj - da ustvarite telo, ki dela za vas med počitkom kot posledica pospešenega metabolizma. Kadar vaša vadba traja dlje časa, pa raje znižajte intenzivnost.
OBROK PO VADBI
15-30 minut po vadbi imate na voljo »okno priložnosti«. V tem času so mišice najbolje voljne za regeneracijo. Transport glukoze v mišice (ki mu sledi polnjenje glikogenskih zalog) je v tem času kar 3 do 4-krat hitrejše, kar je ključno za regeneracijo mišičnih celic, sintezo beljakovin in polnjenje glikogenskih (energijskih) rezerv. Tako smo tudi naslednji trening sposobni opraviti lažje.
VADBA MOČI
Poteka lahko z lastno težo, utežmi, elastiko itd. Primarni namen take vadbe ni »zgraditi« in povečati mišice, pač pa jih vzdrževati, oblikovati, funkcionalno okrepiti in posledično tudi pospešiti metabolizem.
