{"id":11138,"date":"2023-03-13T16:11:25","date_gmt":"2023-03-13T16:11:25","guid":{"rendered":"https:\/\/hcgym.ee\/blog\/kuidas-tohusalt-rasva-poletad\/"},"modified":"2023-03-13T16:11:25","modified_gmt":"2023-03-13T16:11:25","slug":"kuidas-tohusalt-rasva-poletad","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/ru\/blog\/kuidas-tohusalt-rasva-poletad\/","title":{"rendered":"Kuidas t\u00f5husalt rasva p\u00f5letada ja samal ajal lihaseid s\u00e4\u00e4sta?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">T\u00f5husaks rasvap\u00f5letuseks ja samal ajal lihaste s\u00e4\u00e4stmiseks soovitame j\u00e4rgmist:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">T\u00f5stke raskusi: raskuste t\u00f5stmine aitab teil kaalu kaotamise ajal lihaseid s\u00e4ilitada. Samuti aitab see p\u00f5letada rasva, sest lihasmass n\u00f5uab rohkem energiat kui rasv. Treenige regulaarselt raskustega, kuid \u00e4rge unustage anda oma lihastele treeningute vahel piisavalt aega puhata ja taastuda.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">S\u00f6\u00f6 piisavalt valku: Valk aitab lihaseid \u00fcles ehitada ja s\u00e4ilitada. S\u00f6\u00f6ge oma toidus piisavalt valku, et s\u00e4ilitada lihasmassi. Soovitatav valgu kogus on umbes 1,6 grammi kilogrammi kehakaalu kohta.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">S\u00f6\u00f6ge v\u00e4hem kaloreid: rasva p\u00f5letamiseks peate s\u00f6\u00f6ma v\u00e4hem kaloreid kui igap\u00e4evaselt tarbite. Soovitame v\u00e4hendada oma kalorite tarbimist umbes 500 kalori v\u00f5rra p\u00e4evas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">S\u00f6\u00f6ge erinevaid toite: S\u00f6\u00f6ge erinevaid tervislikke toite, et saada vajalikke toitaineid. V\u00e4ltige t\u00f6\u00f6deldud toite ja suhkrut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tehke kardiotreeningut: kardio aitab p\u00f5letada kaloreid ja rasva. Tehke regulaarselt kardiotreeningut, kuid \u00e4rge treenige \u00fcle, kuna see v\u00f5ib lihasmassi negatiivselt m\u00f5jutada.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Joo piisavalt vett: joo piisavalt vett, et hoida oma keha korralikult toimimas ja s\u00e4ilitada treeningute ajal head j\u00f5udlust. Vee joomine aitab ka s\u00f6\u00f6giisu ohjeldada.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">V\u00f5tke puhkep\u00e4evi: v\u00f5tke puhkep\u00e4evi, et teie lihased saaksid puhata ja treeningutest taastuda. Liiga v\u00e4he puhkust v\u00f5ib teie j\u00f5udlust ja lihaste kasvu negatiivselt m\u00f5jutada.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u00f5husaks rasvap\u00f5letuseks ja samal ajal lihaste s\u00e4\u00e4stmiseks soovitame j\u00e4rgmist: T\u00f5stke raskusi: raskuste t\u00f5stmine aitab teil kaalu kaotamise ajal lihaseid s\u00e4ilitada. Samuti aitab see p\u00f5letada rasva, sest lihasmass n\u00f5uab rohkem energiat kui rasv. Treenige regulaarselt raskustega, kuid \u00e4rge unustage anda oma lihastele treeningute vahel piisavalt aega puhata ja taastuda. S\u00f6\u00f6 piisavalt valku: Valk aitab lihaseid \u00fcles [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11135,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-11138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kuidas t\u00f5husalt rasva p\u00f5letada ja samal ajal lihaseid s\u00e4\u00e4sta? | HC GYM<\/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:\/\/hcgym.ee\/ru\/blog\/kuidas-tohusalt-rasva-poletad\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kuidas t\u00f5husalt rasva p\u00f5letada ja samal ajal lihaseid s\u00e4\u00e4sta? | HC GYM\" \/>\n<meta property=\"og:description\" content=\"T\u00f5husaks rasvap\u00f5letuseks ja samal ajal lihaste s\u00e4\u00e4stmiseks soovitame j\u00e4rgmist: T\u00f5stke raskusi: raskuste t\u00f5stmine aitab teil kaalu kaotamise ajal lihaseid s\u00e4ilitada. 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