Slobodna Dalmacija
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Prosinačke fešte već nam blijede u sjećanju, ali podsjetnik na svu onu "kripnu" spizu većina nas, nažalost, još uvijek nosi oko struka, bokova i na drugim mjestima gdje nam nije baš drago vidjeti masne naslage. Obli bokovi sad su, doduše, poželjni, no "pupasti" trbuščić nam je simpatičan samo ako se ne prelijeva preko ruba hlača. A baš se njega tako teško riješiti, ponekad ostanu čak i kad ostatak tijela uspijemo lijepo utegnuti i istrenirati. Pronašli smo savjete koji bi vam u tome mogli pomoći, tiču se prehrambenih navika, kao i najboljih ciljanih vježbi.

1. Koncentrirajte se više na hranu bogatu bjelančevinama, poput ribe, peradi i graha, jer pomaže u smanjenju masnoće na trbuhu i gubitku kilograma. Duže im je potrebno da se razgrade, pri čemu se troši više kalorija, a ujedno dulje čuvaju osjećaj sitosti.

2. Radite vježbe snage, jer što više mišića imate u tijelu, brže ćete sagorjeti masti, a dodatni mišići igraju veliku ulogu u promjeni vaše siluete. Stručnjaci kažu da žene trebaju vježbati dizanje utega 10 do 15 minuta dnevno.

3. Klonite se slatke hrane, jer kad jedete šećer, vaše ga tijelo koristi kao izvor energije, a ostatak pohranjuje u masne rezerve. Minimalno zaslađujte hranu koju pripremate, nabavite zdravije alternative poput ksilitola, a kad kupujete gotovu hranu obavezno provjerite sadržaj šećera.

4. Povećajte dobru masnoću, jer zdrave masti poput orašastih plodova, sjemenki, maslina, ulja i avokada pomažu u normalizaciji težine i njenom održavanju, a pridonose i ravnoteži šećera u krvi.

5. Radite vježbe koje ciljaju područje struka i leđa, poput trbušnjaka i daske, jer ćete na taj način izgraditi svojevrsni prirodni steznik za to područje.

6. Izbjegavajte hranu koja vas nadima. Uobičajeni krivci za nadutost su krstašice poput cvjetače, brokule i kupusa te mahunarke, no istina je da se sve razlikuje od slučaja do slučaja. Neke nadima mlijeko, neke sirovo voće i povrće. NAjbolje je isprobati eliminacijom pojedine prehrambene grupe na dva-tri tjedna.

7. U prehranu uključite rezistentni škrob, poput onoga u leći, grašku i krumpiru (pod uvjetom da je pripremljen na odgovarajući način), jer pomaže u uklanjanju visceralne masnoće. Način na koji tijelo prerađuje ovakve ugljikohidrate povećava sagorijevanje kalorija, a oni nas drže duže sitima i punima energije, tako da u konačnici jedemo manje, a vježbamo više.

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Prosinačke fešte već nam blijede u sjećanju, ali podsjetnik na svu onu "kripnu" spizu većina nas, nažalost, još uvijek nosi oko struka, bokova i na drugim mjestima gdje nam nije baš drago vidjeti masne naslage. Obli bokovi sad su, doduše, poželjni, no "pupasti" trbuščić nam je simpatičan samo ako se ne prelijeva preko ruba hlača. A baš se njega tako teško riješiti, ponekad ostanu čak i kad ostatak tijela uspijemo lijepo utegnuti i istrenirati. Pronašli smo savjete koji bi vam u tome mogli pomoći, tiču se prehrambenih navika, kao i najboljih ciljanih vježbi.

1. Koncentrirajte se više na hranu bogatu bjelančevinama, poput ribe, peradi i graha, jer pomaže u smanjenju masnoće na trbuhu i gubitku kilograma. Duže im je potrebno da se razgrade, pri čemu se troši više kalorija, a ujedno dulje čuvaju osjećaj sitosti.

2. Radite vježbe snage, jer što više mišića imate u tijelu, brže ćete sagorjeti masti, a dodatni mišići igraju veliku ulogu u promjeni vaše siluete. Stručnjaci kažu da žene trebaju vježbati dizanje utega 10 do 15 minuta dnevno.

3. Klonite se slatke hrane, jer kad jedete šećer, vaše ga tijelo koristi kao izvor energije, a ostatak pohranjuje u masne rezerve. Minimalno zaslađujte hranu koju pripremate, nabavite zdravije alternative poput ksilitola, a kad kupujete gotovu hranu obavezno provjerite sadržaj šećera.

4. Povećajte dobru masnoću, jer zdrave masti poput orašastih plodova, sjemenki, maslina, ulja i avokada pomažu u normalizaciji težine i njenom održavanju, a pridonose i ravnoteži šećera u krvi.

5. Radite vježbe koje ciljaju područje struka i leđa, poput trbušnjaka i daske, jer ćete na taj način izgraditi svojevrsni prirodni steznik za to područje.

6. Izbjegavajte hranu koja vas nadima. Uobičajeni krivci za nadutost su krstašice poput cvjetače, brokule i kupusa te mahunarke, no istina je da se sve razlikuje od slučaja do slučaja. Neke nadima mlijeko, neke sirovo voće i povrće. NAjbolje je isprobati eliminacijom pojedine prehrambene grupe na dva-tri tjedna.

7. U prehranu uključite rezistentni škrob, poput onoga u leći, grašku i krumpiru (pod uvjetom da je pripremljen na odgovarajući način), jer pomaže u uklanjanju visceralne masnoće. Način na koji tijelo prerađuje ovakve ugljikohidrate povećava sagorijevanje kalorija, a oni nas drže duže sitima i punima energije, tako da u konačnici jedemo manje, a vježbamo više.

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sedam super savjeta

Nervira vas tvrdoglavi trbuščić? Imamo najbolja rješenja za eliminaciju masnih naslaga na struku, poslušajte ih i lakše ćete postići savršenu siluetu

Piše Stil
Foto Shutterstock
30. siječnja 2021. - 17:32

Prosinačke fešte već nam blijede u sjećanju, ali podsjetnik na svu onu "kripnu" spizu većina nas, nažalost, još uvijek nosi oko struka, bokova i na drugim mjestima gdje nam nije baš drago vidjeti masne naslage. Obli bokovi sad su, doduše, poželjni, no "pupasti" trbuščić nam je simpatičan samo ako se ne prelijeva preko ruba hlača. A baš se njega tako teško riješiti, ponekad ostanu čak i kad ostatak tijela uspijemo lijepo utegnuti i istrenirati. Pronašli smo savjete koji bi vam u tome mogli pomoći, tiču se prehrambenih navika, kao i najboljih ciljanih vježbi.

1. Koncentrirajte se više na hranu bogatu bjelančevinama, poput ribe, peradi i graha, jer pomaže u smanjenju masnoće na trbuhu i gubitku kilograma. Duže im je potrebno da se razgrade, pri čemu se troši više kalorija, a ujedno dulje čuvaju osjećaj sitosti.

2. Radite vježbe snage, jer što više mišića imate u tijelu, brže ćete sagorjeti masti, a dodatni mišići igraju veliku ulogu u promjeni vaše siluete. Stručnjaci kažu da žene trebaju vježbati dizanje utega 10 do 15 minuta dnevno.

3. Klonite se slatke hrane, jer kad jedete šećer, vaše ga tijelo koristi kao izvor energije, a ostatak pohranjuje u masne rezerve. Minimalno zaslađujte hranu koju pripremate, nabavite zdravije alternative poput ksilitola, a kad kupujete gotovu hranu obavezno provjerite sadržaj šećera.

4. Povećajte dobru masnoću, jer zdrave masti poput orašastih plodova, sjemenki, maslina, ulja i avokada pomažu u normalizaciji težine i njenom održavanju, a pridonose i ravnoteži šećera u krvi.

5. Radite vježbe koje ciljaju područje struka i leđa, poput trbušnjaka i daske, jer ćete na taj način izgraditi svojevrsni prirodni steznik za to područje.

6. Izbjegavajte hranu koja vas nadima. Uobičajeni krivci za nadutost su krstašice poput cvjetače, brokule i kupusa te mahunarke, no istina je da se sve razlikuje od slučaja do slučaja. Neke nadima mlijeko, neke sirovo voće i povrće. NAjbolje je isprobati eliminacijom pojedine prehrambene grupe na dva-tri tjedna.

7. U prehranu uključite rezistentni škrob, poput onoga u leći, grašku i krumpiru (pod uvjetom da je pripremljen na odgovarajući način), jer pomaže u uklanjanju visceralne masnoće. Način na koji tijelo prerađuje ovakve ugljikohidrate povećava sagorijevanje kalorija, a oni nas drže duže sitima i punima energije, tako da u konačnici jedemo manje, a vježbamo više.

#MRŠAVLJENJE#VITAK STRUK#KAKO DO VITKOG STRUKA
14. svibanj 2024 13:11