{"id":23617,"date":"2025-10-05T06:18:25","date_gmt":"2025-10-05T04:18:25","guid":{"rendered":"https:\/\/andreasolomun.com\/?p=23617"},"modified":"2025-10-05T06:25:48","modified_gmt":"2025-10-05T04:25:48","slug":"fitness-laz-koju-treba-pokopati","status":"publish","type":"post","link":"https:\/\/andreasolomun.com\/hr\/fitness-laz-koju-treba-pokopati\/","title":{"rendered":"Fitness la\u017e koju treba pokopati"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:-5%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion-flex-column\" style=\"--awb-bg-color:var(--awb-color1);--awb-bg-color-hover:var(--awb-color1);--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p>Jesi li ikada radila trbu\u0161njake da \u201cizravna\u0161\u201d trbuh?<br \/>\nIli onu \u010darobnu vje\u017ebu koja obe\u0107ava da \u0107e istopiti masno\u0107u s bokova?<\/p>\n<p>Zvu\u010di smije\u0161no, zar ne? A ipak \u2014 upravo to su gluposti I la\u017ei koje fitness industrija uporno prodaje.<br \/>\nI iskreno \u2014 dosta mi je toga, bilo u\u017eivo, bilo na dru\u0161tvenim mre\u017eama.<\/p>\n<h2><strong>Istina<\/strong><\/h2>\n<p>Ne mo\u017ee\u0161 birati gdje \u0107e tvoje tijelo gubiti masno\u0107u. To\u010dka. Takozvana \u201cspot\u201d redukcija je mit.<\/p>\n<p>Za\u0161to?<\/p>\n<ul>\n<li>Raspored masnih stanica odre\u0111en je <strong>genetikom, spolom i hormonima<\/strong>. Netko prirodno nosi vi\u0161e masno\u0107e oko bokova, netko oko trbuha, netko u rukama.<\/li>\n<li>Kada mr\u0161avi\u0161, tvoje tijelo ne vu\u010de energiju ravnomjerno iz svih podru\u010dja. Ono odlu\u010duje \u2014 prema genetici i biologiji \u2014 koja \u0107e podru\u010dja prva \u201cpopustiti\u201d, a koja \u0107e biti najtvrdokornija.<\/li>\n<li>Trbu\u0161njaci, \u201chip dips\u201d ili triceps ekstenzije \u0107e <strong>oja\u010dati mi\u0161i\u0107e<\/strong>, da. Ali ne\u0107e skinuti masno\u0107u koja ih prekriva.<\/li>\n<\/ul>\n<h2><strong>\u0160to zapravo djeluje<\/strong><\/h2>\n<ul>\n<li><strong>Kalorijski deficit<\/strong>: Gubitak masno\u0107e doga\u0111a se kada tijelo tro\u0161i vi\u0161e energije nego \u0161to unosi. To mo\u017ee biti kroz manji unos hrane, vi\u0161e kretanja ili kombinaciju oboje.<\/li>\n<li><strong>Trening snage + kardio<\/strong>: Trening snage gradi mi\u0161i\u0107e i pobolj\u0161ava tjelesni sastav, dok kardio poma\u017ee potro\u0161iti vi\u0161e energije i \u010duva zdravlje srca.<\/li>\n<li><strong>Strpljenje<\/strong>: Tijelo se te\u0161ko rje\u0161ava tvrdokornih masno\u0107a. Naj\u010de\u0161\u0107e trbuh ili bokovi idu zadnji.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-scaled.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-23612 size-fusion-600\" src=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-600x401.jpg\" alt=\"\" width=\"600\" height=\"401\" srcset=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-200x134.jpg 200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-300x200.jpg 300w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-400x267.jpg 400w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-500x334.jpg 500w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-600x401.jpg 600w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-700x467.jpg 700w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-768x513.jpg 768w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-800x534.jpg 800w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-1024x684.jpg 1024w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-1200x801.jpg 1200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/blog-13-2-1536x1025.jpg 1536w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h2><strong>Zamisli ovako<\/strong><\/h2>\n<p>Ne mo\u017ee\u0161 birati gdje \u0107e\u0161 se znojiti, isto tako ne mo\u017ee\u0161 birati gdje \u0107e\u0161 gubiti masno\u0107u. To nije tvoj izbor \u2014 to je biologija.<\/p>\n<p>Znam, umorna si, preoptere\u0107ena poslom, nema\u0161 vremena i energije.<br \/>\nAli istina je \u2014 uz pravu podr\u0161ku sve se mo\u017ee promijeniti.<\/p>\n<p>Ne\u0107e se dogoditi preko no\u0107i.<br \/>\nAli ako se posveti\u0161, rezultati \u0107e trajati cijeli \u017eivot.<\/p>\n<p>Male, dosljedne promjene u svakodnevnim navikama odvest \u0107e te dalje nego \u0161to sada mo\u017ee\u0161 zamisliti.<br \/>\nA ja to vidim svakodnevno na svojim klijenticama.<\/p>\n<p>Zato, kad ti netko sljede\u0107i put poku\u0161a prodati \u201ctrbu\u0161njake za ravan struk\u201d, \u201ctriceps vje\u017ebe za skidanje sala s ruku\u201d ili \u201cvje\u017ebu koja topi bokove\u201d, zapamti:<br \/>\nNe prodaju rezultate. Prodaju gluposti.<\/p>\n<p>Ako \u017eeli\u0161 promjenu, prestani loviti \u010darobne trikove.<\/p>\n<p>Pre\u010dice ne postoje. #sorrynotsorry<\/p>\n<p>Treniraj, jedi kvalitetno, budi dosljedna \u2014 i pusti tijelo da napravi svoje.<\/p>\n<h2><strong>Spremna si krenuti?<\/strong><\/h2>\n<p>Ako si spremna napokon do\u0107i <em>do cilja<\/em> \u2014 osje\u0107ati se najbolje i izgledati najbolje \u2014 ja sam tu.<br \/>\nPridru\u017ei se teretani <a href=\"https:\/\/andreasolomun.com\/hr\/aroom\/\">Andrea&#8217;s Room Boutique Gym<\/a>, pretplati se na <a href=\"https:\/\/andreasolomun.com\/hr\/\">&amp;Body<\/a> online program ili rezerviraj <a href=\"https:\/\/andreasolomun.com\/hr\/indivdualni-trening\/\">konzultacije<\/a>.<br \/>\nKoji god put odabrala, ja \u0107u biti uz tebe na svakom koraku.<\/p>\n<hr \/>\n<p><strong>Reference (znanstveni \u010dlanci o spot redukciji)<\/strong><\/p>\n<ol>\n<li>Vispute SS, Smith JD, LeCheminant JD, Hurley KS, Donnelly JE. (2011). <em>The effect of abdominal exercise on abdominal fat.<\/em> Journal of Strength and Conditioning Research, 25(9), 2559\u20132564. doi:10.1519\/JSC.0b013e3181fb4a46<br \/>\n\u2192 Trbu\u0161njaci su pove\u0107ali snagu, ali nisu smanjili masno\u0107u na trbuhu.<\/li>\n<li>Katch FI, Clarkson PM, Kroll W, McBride T, Wilcox A. (1984). <em>Effects of sit up exercise training on adipose cell size and adiposity.<\/em> Research Quarterly for Exercise and Sport, 55(3), 242\u2013247. doi:10.1080\/02701367.1984.10608499<br \/>\n\u2192 Sit-up trening nije smanjio masno\u0107u u podru\u010dju trbuha.<\/li>\n<li>Ram\u00edrez-Campillo R, Andrade DC, Campos-Jara C, Henr\u00edquez-Olgu\u00edn C, \u00c1lvarez C, Mart\u00ednez C, Baez EI, Castro-Sep\u00falveda M. (2013). <em>Regional fat changes induced by localized muscle endurance resistance training.<\/em> Journal of Strength and Conditioning Research, 27(8), 2219\u20132224. doi:10.1519\/JSC.0b013e318278f3f3<br \/>\n\u2192 Lokalizirani trening izdr\u017eljivosti nije smanjio masno\u0107u u ciljanim podru\u010djima.<\/li>\n<li>Kostek MA, Pescatello LS, Seip RL, et al. (2007). <em>Subcutaneous fat alterations resulting from an upper-body resistance training program.<\/em> Medicine &amp; Science in Sports &amp; Exercise, 39(7), 1177\u20131185. doi:10.1249\/mss.0b013e318058a5e6<br \/>\n\u2192 Trening snage pove\u0107ao je mi\u0161i\u0107e, ali nije promijenio raspodjelu masnog tkiva.<\/li>\n<\/ol>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jesi li ikada radila trbu\u0161njake da \u201cizravna\u0161\u201d trbuh? Ili onu \u010darobnu vje\u017ebu koja obe\u0107ava da \u0107e istopiti masno\u0107u s bokova? Zvu\u010di smije\u0161no, zar ne? <\/p>\n","protected":false},"author":164,"featured_media":23615,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-23617","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fitness la\u017e koju treba pokopati<\/title>\n<meta name=\"description\" content=\"Jesi li ikada radila trbu\u0161njake da \u201cizravna\u0161\u201d trbuh? Ili onu \u010darobnu vje\u017ebu koja obe\u0107ava da \u0107e istopiti masno\u0107u s bokova? 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