{"id":2979,"date":"2021-03-23T06:05:28","date_gmt":"2021-03-23T06:05:28","guid":{"rendered":"http:\/\/www.fitnesskool.ee\/?p=2979"},"modified":"2021-08-18T17:42:48","modified_gmt":"2021-08-18T17:42:48","slug":"kuidas-kaotada-kehakaalu","status":"publish","type":"post","link":"https:\/\/www.fitnesskool.ee\/ru\/kuidas-kaotada-kehakaalu\/","title":{"rendered":"Kuidas \u00f5igesti kehakaalu langetada ?"},"content":{"rendered":"<p><strong>Soovid\u00a0vabaneda rasvast, samas s\u00e4ilitada lihasmass ?\u00a0<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dieedi algus<\/strong><\/h2>\n\n\n\n<p>Erinevaid dieete on maailmas k\u00fcmmneid, kui mitte sadu. Kindlasti v\u00f5ib kohe \u00f6elda, et k\u00f5ik mis lubavad kiiret tulemust ei ole kaalulangetajale tervislik ning l\u00f5pptulemus pole p\u00fcsiv. \u00dcldiselt muutub dieedipidamine raskeks kui \u00fcritatakse saada liiga kiiresti\u00a0h\u00e4id tulemusi. Algus on pea alati paljulubav, kehakaal langeb kiiresti, enestunne on ka hea, kuid peagi saabub k\u00e4tte aeg kus kehakaal enam ei lange ning motivatsioon hakkab kaduma. P\u00f5hjus selles, et kui kalorid viia v\u00e4ga madalale muutub ainevahetus aeglasemaks ja keha satub tasapisi stressiseisundisse, ehk hakkab elusp\u00fcsimiseks vastu v\u00f5itlema ja ei lase rasval kaduda. Et sellesse seisundisse mitte sattuda on vaja natuke teadmisi.<\/p>\n\n\n\n<p>N\u00e4iteks 70 kg naisterahvas, kellel kehakaalu s\u00e4ilitades on vaja s\u00fc\u00fca umbes 1800 kalorit p\u00e4evas, siis dieedi alguses piisab sellest, kui v\u00e4hendada oma kalorite hulka umbes 300 v\u00f5rra. Dieeti alustama seega miinumum 1500 kalorit p\u00e4evas.\u00a0Levinud viga on langetada kohe 1000 &#8211; 1200 kalorini p\u00e4evas, mis ei kiirenda rasvade p\u00f5lemist, vaid aeglustab ainevahetust ja hakkab tasapidi h\u00e4vitama ka lihasmassi.\u00a0<\/p>\n\n\n\n<p>Kui ei ole tegemist sportlasega, siis \u00fcldjuhul s\u00fc\u00fcakse dieedi ajal liiga v\u00e4he valku (loomne toit &#8211; liha, kala, muna, piimatooted). Paras valgukogus on kaalulangetamise perioodiks t\u00f5sta umbes 2 g \/ keha kilogrammi kohta. N\u00e4iteks, kui kehakaal on 70 kg, siis peaks valku tarbima kuni 140 g p\u00e4evas.\u00a0<\/p>\n\n\n\n<p>Tihtipeale s\u00fc\u00fcakse ka dieedil olles liiga v\u00e4he rasva ning seet\u00f5ttu h\u00e4irub hormoonaals\u00fcsteem. Leidub inimesi, kes on dieedil peaaegu nullrasvadega ja see on r\u00e4nk viga. Organism vajab ka kaalulangetamise ajal 1 g rasva \/ kehakilogrammi kohta p\u00e4evas. Eriti kehtib see naisterahvaste kohta, kellel hormonaals\u00fcsteemi h\u00e4ired annavad koheselt m\u00e4rku. Siinkohal toon m\u00e4rkusena v\u00e4lja, et pole ka p\u00e4ris \u00fcksk\u00f5ik milliseid rasvasid tarbida (peamiselt on tasakaalust v\u00e4ljas omega 3 \/ omega 6). <\/p>\n\n\n\n<p>Ning k\u00f5ik \u00fclej\u00e4\u00e4nud kalorid tuleks saada siis s\u00fcsivesikutest. Olenemata sellest, kas soovitakse kehakaalu t\u00f5sta lihaste arvelt v\u00f5i langetada rasva arvelt, reguleeritakse seda peamiselt s\u00fcsivesikute kogusega. Peamine rasvumise p\u00f5hjus seisneb just s\u00fcsivesikute \u00fcle tarbimisest (taimne toit &#8211; teravili, suhkur).<\/p>\n\n\n\n<p>See millal ja mida tarbida oleneb paljuski inimese p\u00e4eva iseloomust (eelk\u00f5ige f\u00fc\u00fcsilisest koormusest). Seda saab paika panna juba kogemustega treener koostades toitumiskava, arvestades inimese sugu, vanust, p\u00e4evaiseloomu, mis kell \u00e4rkab, treenib, magama l\u00e4heb jne.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>&nbsp;Liigne aeroobne viib lihasmassi v\u00e4henemiseni<\/strong><\/h2>\n\n\n\n<p>Aeroobset treeningut on hea alustada mahuga n\u00e4iteks 30 minutit, 2 &#8211; 3 korda n\u00e4dalas ning t\u00f5sta see vajadusel j\u00e4rk-j\u00e4rgult maksimaalselt 60 minutini. Aeroobset oleks hea teha hommikuti ning s\u00f6\u00f6mata. Nii m\u00f5jutab see rasvap\u00f5letust efektiivsemalt. Kui treening kestab hommikul juba 45 &#8211; 60 minutit, siis takistamaks lihaskadu tuleks enne hommikust treeningut ikkagi s\u00fc\u00fca.<\/p>\n\n\n\n<p>Tihti n\u00e4eb inimesi tegemas ainult aeroobset treeningut eesm\u00e4rgiga kaotada keharasva. N\u00e4iteid on muidugi seinast seina kuidas keegi oma rasvast on lahti saanud, kuid omast praktikast v\u00f5in \u00f6elda, et liigne aeroobne treening ei anna soovitud v\u00e4ljan\u00e4gemist. Kehakaal on k\u00fcll langenud aga osaliselt lihaste arvelt. Selleks, et lihasmass s\u00e4iliks tuleks treenida ka j\u00f5usaalis. Mida rohkem lihasmassi, seda\u00a0 suurem on ka kalorip\u00f5letus. Ehk siis m\u00f5istlik oleks kombineerida oma treeningud nii j\u00f5utrenni, kui aeroobse treeninguga k\u00e4sik\u00e4es. Nagu \u00f6eldud oleneb k\u00f5ik inimese eesm\u00e4rgist, f\u00fc\u00fcsilisest vormist, algkaalust jne.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Liigne treenimine aeglustab taastumist<\/strong><\/h2>\n\n\n\n<p>Tavaliselt tahavad kaalulangetajad kiiresti oma rasvast vabaneda, mille t\u00f5ttu nad teevad n\u00e4dalas rohkem trenni kui reaalselt f\u00fc\u00fcsis ja vaim seda taluvad. T\u00f5esti, esimesed n\u00e4dalad nad seda suudavad ning motivatsioon on ka \u00fcleval, kuid siis toimub j\u00e4rsk kurnatus.<\/p>\n\n\n\n<p>Kui sa suudad treenida palju, pead sa ka palju puhkama. \u00dcksnes \u00fcksikutel juhtudel osatakse treeningust piisavalt eemal olla. On vaja palju teadmisi ja oskust, et kontrollida ja kuulata oma keha signaale, mis annavad m\u00e4rku, millal on treenitud liiga palju. \u00dcletreeningu t\u00fc\u00fcpilised tunnused on v\u00e4simus, motivatsiooni langus, isutus, unetus, kange kael jne. Kui omad v\u00e4hemalt kahte neist tunnustest, oled end arvatavasti \u00fcle treeninud. V\u00f5ta lisa puhkep\u00e4evad v\u00f5i tee tavalisest kergem treeningu n\u00e4dal.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>J\u00e4lgi ka peeglit, mitte ainult kehakaalu&nbsp;<\/strong><\/h2>\n\n\n\n<p>Peeglist j\u00e4lgides on k\u00f5ige paremini aru saada kas rasv kaob ja dieet m\u00f5jub. Kui seda on m\u00e4rgata, siis mingil juhul pole vaja teha oma dieedis muudatusi. Tihti tehakse muudatusi \u00fcksnes muutmise enda t\u00f5ttu, kartes, et kui kehakaal ei lange, t\u00e4hendab, et dieet ei toimi. Alati see nii ei ole, kui treenimata inimene alustab treeningutega, siis tihtipeale kehakaal hakkab t\u00f5usma vee arvelt mida lihasrakud endasse t\u00f5mbavad. Hea kaalu langetamise kiirus on ikkagi kuni 500 g n\u00e4dalas. 100 kg ja enam inimestel v\u00f5ib see olla suurem.<br>Kui dieet ei toimi, siis muuta alati \u00fcks asi korraga, nii on n\u00e4ha mis ja kas toimib. Viies sisse mitu muudatust samaaegselt, ei tea enam mis m\u00f5jub k\u00f5ige paremini. Langetada tuleks kas natuke kaloreid v\u00f5i suurenda treeningu mahtu, kuid mitte teha neid korraga.<\/p>\n\n\n\n<p>\u041c\u0430\u0440\u0435\u043a \u041c\u043e\u0440\u043e\u0437\u043e\u0432<\/p>","protected":false},"excerpt":{"rendered":"<p>Soovid\u00a0vabaneda rasvast, samas s\u00e4ilitada lihasmass ?\u00a0 Dieedi algus Erinevaid dieete on maailmas k\u00fcmmneid, kui mitte sadu. Kindlasti v\u00f5ib kohe \u00f6elda, et k\u00f5ik mis lubavad kiiret tulemust ei ole kaalulangetajale tervislik ning l\u00f5pptulemus pole p\u00fcsiv. \u00dcldiselt [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3708,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[6],"tags":[21],"class_list":["post-2979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treening","tag-toitumine"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2979","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/comments?post=2979"}],"version-history":[{"count":13,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2979\/revisions"}],"predecessor-version":[{"id":4043,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2979\/revisions\/4043"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/3708"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=2979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=2979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=2979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}