{"id":1299,"date":"2023-04-27T08:15:57","date_gmt":"2023-04-27T05:15:57","guid":{"rendered":"https:\/\/www.nutrific.ro\/blog\/?p=1299"},"modified":"2023-04-27T08:15:57","modified_gmt":"2023-04-27T05:15:57","slug":"cum-sa-elimini-grasimea-abdominala","status":"publish","type":"post","link":"https:\/\/www.nutrific.ro\/blog\/cum-sa-elimini-grasimea-abdominala\/","title":{"rendered":"Cum s\u0103 elimini gr\u0103simea abdominal\u0103"},"content":{"rendered":"\n<p><strong>Cum s\u0103 elimini gr\u0103simea abdominal\u0103<\/strong> reprezint\u0103 un subiect \u00een ton cu vremurile actuale. Un <strong>stil de via\u021b\u0103 dezechilibrat<\/strong> din punct de vedere <strong>nutri\u021bional<\/strong>, axat mai mult pe <strong>sedentarism<\/strong>, guvernat de <strong>stres<\/strong> \u0219i <strong>anxiet\u0103\u021bi<\/strong>, nu poate da na\u0219tere la ceva bun, ba dimpotriv\u0103. <strong>Acumularea de kilograme nedorite<\/strong>, <strong>col\u0103ceii<\/strong> care se depun \u00een jurul abdomenului, <strong>celulita<\/strong> \u00een exces sunt doar c\u00e2teva dintre <strong>consecin\u021bele stilului de via\u021b\u0103 haotic<\/strong>.<\/p>\n\n\n\n<p>Dac\u0103 te lup\u021bi cu aceste lucruri, dac\u0103 vrei s\u0103 afli <strong>cum s\u0103 elimini gr\u0103simea abdominal\u0103 corect \u0219i eficient<\/strong>, afl\u0103 c\u0103 exist\u0103 c\u00e2teva <strong>strategii dovedite<\/strong> pentru a ob\u021bine un <strong>abdomen plat<\/strong>. Dar p\u00e2n\u0103 la strategii de eliminare a gr\u0103simii abdominale, e bine de \u0219tiut care sunt <strong>cauzele<\/strong> apari\u021biei acesteia \u0219i <strong>factorii de risc<\/strong> care o influen\u021beaz\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cauzele gr\u0103simii abdominale &amp; factorii de risc<\/strong><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201dGr\u0103simea abdominal\u0103 (numit\u0103 uneori \u201dgr\u0103sime visceral\u0103\u201d) se afl\u0103 \u00een ad\u00e2ncimea corpului, \u00eenconjur\u00e2nd organele interne, \u00een vreme ce gr\u0103simea subcutanat\u0103 se afl\u0103 sub suprafa\u021ba pielii \u2013 chestia pe care o po\u021bi prinde \u00eentre degete. Ai putea crede c\u0103 a avea talia pu\u021bin \u00eengro\u0219at\u0103 nu este un lucru chiar at\u00e2t de r\u0103u, dar, din p\u0103cate, cercet\u0103rile recente arat\u0103 c\u0103 excesul de gr\u0103sime \u00een aceast\u0103 zon\u0103 \u2013 mai degrab\u0103 dec\u00e2t cel de pe \u0219olduri sau de pe fund \u2013 m\u0103re\u0219te riscul de a suferi de diabet, boli de inim\u0103, atac cerebral, hipertensiune \u0219i chiar anumite tipuri de cancer. Savan\u021bii au descoperit c\u0103 gr\u0103simea abdominal\u0103 este mai activ\u0103 biologic dec\u00e2t alte celule grase din corp, ceea ce \u00eenseamn\u0103 c\u0103 produce mai mul\u021bi hormoni \u0219i declan\u0219eaz\u0103 diverse procese biochimice, care pot avea un efect profund asupra s\u0103n\u0103t\u0103\u021bii. De pild\u0103, gr\u0103simea abdominal\u0103 produce substan\u021be chimice ale sistemului imunitar numite citokine, care s-a dovedit c\u0103 m\u0103resc riscul de boli cardiovasculare, induc\u00e2nd rezisten\u021b\u0103 la insulin\u0103 \u0219i inflama\u021bii de nivel sc\u0103zut<\/em>.\u201d (Amanda Hamilton \u2013 \u201dM\u0103n\u00e2nc\u0103 \u2013 Poste\u0219te \u2013 Sl\u0103be\u0219te\u201d)<\/p>\n<\/blockquote>\n\n\n\n<p>Departe de a fi doar o problem\u0103 de ordin estetic, <strong>prezen\u021ba<\/strong> <strong>gr\u0103simii abdominale<\/strong> ascunde, de cele&nbsp; mai multe ori, <strong>afec\u021biuni<\/strong> \u00eengrijor\u0103toare. De aceea, diminuarea ei duce nu doar la cre\u0219terea stimei de sine, datorit\u0103 \u00eembun\u0103t\u0103\u021birii aspectului fizic, ci are <strong>beneficii importante<\/strong> pentru \u00eentreaga <strong>stare de bine<\/strong> a organismului. Exist\u0103 c\u00e2teva <strong>cauze<\/strong> \u0219i <strong>factori de risc<\/strong> ce conduc la acumularea de gr\u0103sime \u00een aceast\u0103 parte a corpului:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pierderea masei musculare<\/strong> care se poate datora \u0219i \u00eenaint\u0103rii \u00een v\u00e2rst\u0103 sau unui metabolism \u00eencetinit;<\/li>\n\n\n\n<li><strong>schimb\u0103rile hormonale<\/strong> (sc\u0103derea nivelurilor de estrogen\/progesteron). \u00cen cazul femeilor, la instalarea menopauzei, scade nivelul formei de <strong>estrogen<\/strong> denumit\u0103 <strong>estradiol<\/strong> \u2013 hormon care ajut\u0103 la <strong>reglarea metabolismului<\/strong>, respectiv a <strong>greut\u0103\u021bii corporale<\/strong>. Rezult\u0103 c\u0103 un <strong>nivel sc\u0103zut de estradiol<\/strong> poate duce la <strong>acumularea de gr\u0103sime \u00een jurul taliei<\/strong>, \u0219oldurilor \u0219i coapselor. \u00cen cazul b\u0103rba\u021bilor, <strong>nivelurile reduse de testosteron reduc masa muscular\u0103 \u0219i consumul de calorii<\/strong>, conduc\u00e2nd, \u00een timp, la c\u00e2\u0219tigarea \u00een greutate;<\/li>\n\n\n\n<li>\u00eengr\u0103\u0219area treptat\u0103 se produce \u0219i pentru c\u0103 se consum\u0103 mai multe <strong>calorii <\/strong>dec\u00e2t se ard. Stresul, m\u00e2ncatul pe fond emo\u021bional, hrana bogat\u0103 \u00een calorii \u201dgoale\u201d lipsit\u0103 de nutrien\u021bii esen\u021biali contribuie \u0219i ele la cre\u0219terea \u00een greutate;<\/li>\n\n\n\n<li><strong>consumul de alcool<\/strong> determin\u0103 apari\u021bia rezisten\u021bei la insulin\u0103 care duce la cre\u0219terea \u00een greutate. \u00cen plus, alcoolul este \u0219i un stimulator al apetitului, deci mai mult alcool va \u00eensemna mai mult\u0103 m\u00e2ncare consumat\u0103.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201dAlcoolul reduce cantitatea de gr\u0103sime pe care corpul o arde pentru a ob\u021bine energie, \u00eempiedic\u00e2nd simultan absorb\u021bia a numeroase substan\u021be nutritive esen\u021biale necesare pentru reducerea greut\u0103\u021bii<\/em><em>, <\/em><em>\u00een special a vitaminelor din complexul B \u0219i a vitaminei C. \u00centr-un studiu publicat \u00een American Journal of Clinical Nutrition, opt b\u0103rba\u021bi au primit c\u00e2te dou\u0103 pahare de vodc\u0103 amestecate cu limonad\u0103 dietetic\u0103, fiecare av\u00e2nd sub 90 de calorii. Vreme de c\u00e2teva ore dup\u0103 ce au b\u0103ut vodca, cantitatea de gr\u0103sime ars\u0103 de acei b\u0103rba\u021bi a sc\u0103zut cu 73 de procente, o valoare enorm\u0103. Deoarece corpul folose\u0219te mai mult de o surs\u0103 de combustibil, dac\u0103 se consum\u0103 alcool, aceast\u0103 \u201denergie\u201d a alcoolului va fi consumat\u0103 \u00een locul gr\u0103simii \u2013 ceea ce nu-i deloc o veste bun\u0103 pentru talie!\u201d <\/em>(Amanda Hamilton \u2013 \u201dM\u0103n\u00e2nc\u0103 \u2013 Poste\u0219te \u2013 Sl\u0103be\u0219te\u201d)<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tu \u021bi-ai m\u0103surat indicele de mas\u0103 corporal\u0103 (IMC)? Dar raportul talie\/\u0219olduri?<\/strong><\/h2>\n\n\n\n<p>C\u00e2t de s\u0103n\u0103toas\u0103 este <strong>greutatea<\/strong> pe care o ai \u00een raport cu <strong>\u00een\u0103l\u021bimea<\/strong>? Dac\u0103 p\u00e2n\u0103 acum nu \u021bi-ai calculat <strong>indicele de mas\u0103 corporal\u0103<\/strong>, iat\u0103 care este formula sa: <strong>IMC = greutate, \u00een kilograme \/ \u00een\u0103l\u021bime la p\u0103trat, \u00een metri<\/strong>. Vestea bun\u0103 este c\u0103 nu e nevoie s\u0103 faci pe caiet toate calculele, c\u0103ci exist\u0103 site-uri sau aplica\u021bii care \u021bi-l calculeaz\u0103 automat de \u00eendat\u0103 ce introduci <strong>greutatea<\/strong> \u0219i <strong>\u00een\u0103l\u021bimea<\/strong>. Ce trebuie s\u0103 ai \u00een vedere e c\u0103 un <strong>IMC s\u0103n\u0103tos<\/strong> este cuprins \u00eentre <strong>18,5<\/strong> <strong>\u0219i 24,9<\/strong>.<\/p>\n\n\n\n<p>Unele studii sus\u021bin c\u0103 IMC-ul ideal \u00een cazul femeilor ar fi de <strong>21<\/strong>, iar \u00een cel al b\u0103rba\u021bilor de <strong>23<\/strong>. Ce este peste aceste valori poate reprezenta un pericol pentru s\u0103n\u0103tate. Un <strong>IMC<\/strong> de <strong>30<\/strong> sau peste aceast\u0103 valoare este \u00eencadrat la <strong>obezitate<\/strong>. \u00cens\u0103 <strong>IMC-ul<\/strong> nu ia \u00een calcul <strong>gr\u0103simea corporal\u0103<\/strong>, circumferin\u021ba taliei, obiceiurile alimentare \u0219i stilul de via\u021b\u0103. De aceea, nu ne putem \u00eencrede doar \u00een el, ci ar trebui luate \u00een seam\u0103 mai ales <strong>circumferin\u021ba taliei<\/strong> \u0219i <strong>raportul dintre talie \u0219i \u0219olduri<\/strong>.<\/p>\n\n\n\n<p>Probabil ai auzit de expresiile <em>\u201dcategoria m\u0103r\u201d<\/em> sau <em>\u201dcategoria par\u0103\u201d<\/em> atunci c\u00e2nd vine vorba de formele corpului. Conform <strong>raportului talie\/\u0219olduri<\/strong> te \u00eencadrezi \u00een <em>\u201dcategoria m\u0103r\u201d<\/em>, dac\u0103 ai mai multe kilograme \u00een jurul talie, respectiv \u00een <em>\u201dcategoria par\u0103\u201d<\/em>, dac\u0103 ai mai multe kilograme \u00een jurul \u0219oldurilor.&nbsp;<\/p>\n\n\n\n<p>Se spune c\u0103 este \u00een regul\u0103 o circumferin\u021b\u0103 a taliei sub 94 de centimetri \u00een cazul b\u0103rba\u021bilor \u0219i sub 80 de centimetri \u00een cel al femeilor. O talie care m\u0103soar\u0103, s\u0103 spunem, 88 de centimetri \u00een cazul femeilor sau peste 105 centimetri \u00een cel al b\u0103rba\u021bilor duce la instalarea riscului de apari\u021bie a diabetului \u0219i a problemelor de inim\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"600\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/cum-sa-scapi-de-grasimea-de-pe-burta.png\" alt=\"cum s\u0103 elimini gr\u0103simea abdominal\u0103\" class=\"wp-image-1302\" title=\"cum s\u0103 elimini gr\u0103simea abdominal\u0103\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/cum-sa-scapi-de-grasimea-de-pe-burta.png 1000w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/cum-sa-scapi-de-grasimea-de-pe-burta-300x180.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/cum-sa-scapi-de-grasimea-de-pe-burta-768x461.png 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/cum-sa-scapi-de-grasimea-de-pe-burta-585x351.png 585w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p>Pentru a diminua \u0219i, treptat, <strong>pentru a \u00eenl\u0103tura gr\u0103simea din jurul taliei<\/strong>, se impune o <strong>combina\u021bie<\/strong> de <strong>alimente s\u0103n\u0103toase<\/strong>, <strong>suplimente alimentare<\/strong> care \u021bintesc \u00een miezul problemei, <strong>exerci\u021bii fizice<\/strong> regulate, odihn\u0103 \u0219i <strong>somn <\/strong>adecvate, <strong>tehnici de masaj<\/strong> \u0219i <strong>terapii corporale<\/strong> de efect \u0219i, la nevoie, <strong>tehnici de relaxare<\/strong>, c\u0103ci \u0219i prezen\u021ba stresului poate ad\u0103uga c\u00e2te un col\u0103cel peste cele deja existente.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cum s\u0103 elimini gr\u0103simea abdominal\u0103 cu ajutorul nutri\u021biei s\u0103n\u0103toase<\/strong><\/h2>\n\n\n\n<p>Ca \u00een orice <strong>proces de sl\u0103bire<\/strong>, \u0219i \u00een acest caz, al prezen\u021bei gr\u0103simii abdominale, <strong>alimenta\u021bia<\/strong> joac\u0103 un rol cheie. Mai \u00eenainte de a trece pe list\u0103 care sunt <strong>alimentele potrivite<\/strong> \u0219i recomandate pentru a ob\u021bine un <strong>abdomen plat<\/strong>, iat\u0103 care sunt cele la care ar fi bine s\u0103 renun\u021bi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zah\u0103rul (pr\u0103jituri de la cofet\u0103rie, dulciuri \u0219i alte preparate de patiserie, b\u0103uturi acidulate \u0219i energizante, etc.);<\/li>\n\n\n\n<li>p\u00e2inea alb\u0103, f\u0103inoasele, pastele, orezul alb;<\/li>\n\n\n\n<li>mezelurile;<\/li>\n\n\n\n<li>carnea ro\u0219ie;<\/li>\n\n\n\n<li>produsele \u0219i alimentele de tip fast-food;<\/li>\n\n\n\n<li>pr\u0103jelile;<\/li>\n\n\n\n<li>alcoolul.<\/li>\n<\/ul>\n\n\n\n<p><em>Ce s\u0103 adaugi pe lista de cump\u0103r\u0103turi dac\u0103 vrei s\u0103 ai, \u00een timp, un abdomen plat:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fructe \u0219i legume;<\/li>\n\n\n\n<li>carne slab\u0103 de pas\u0103re (pui, curcan) \u0219i pe\u0219te;<\/li>\n\n\n\n<li>br\u00e2nz\u0103 slab\u0103 sau tofu;<\/li>\n\n\n\n<li>ceai verde, ceai de ghimbir;&nbsp;<\/li>\n\n\n\n<li>lapte, iaurt, sana, kefir cu con\u021binut mic de gr\u0103simi;<\/li>\n\n\n\n<li>gr\u0103simi s\u0103n\u0103toase: avocado, ulei de m\u0103sline, nuci.<\/li>\n<\/ul>\n\n\n\n<p>Alege s\u0103 consumi <strong>por\u021bii mici<\/strong> la o mas\u0103. Mai bine iei mese mici \u0219i mai dese, dec\u00e2t s\u0103 te \u00eenfrup\u021bi din por\u021bii prea mari. \u00cen acest mod, nu vei reu\u0219i s\u0103 atingi prea cur\u00e2nd obiectivul propus, acela de a sc\u0103pa de&#8230; burtica inestetic\u0103.<\/p>\n\n\n\n<p>Nu uita de <strong>importan\u021ba hidrat\u0103rii<\/strong>. <strong>Apa<\/strong> sau <strong>apa enzimatic\u0103<\/strong> (apa \u00een care ai ad\u0103ugat c\u00e2teva felii de castravete sau o m\u00e2n\u0103 de frunze de ment\u0103 sau fructe proaspete sau felii de lime, etc.) te ajut\u0103 s\u0103 r\u0103m\u00e2i hidratat, dar \u0219i s\u0103 dai jos gr\u0103simea de pe abdomen.<\/p>\n\n\n\n<p>De asemenea, un rol major \u00eel are \u0219i <strong>modul \u00een care m\u0103n\u00e2nci<\/strong>. Acord\u0103 aten\u021bie hranei din farfurie. Nu sta pe telefon \u0219i nu te uita la \u0219tiri sau la serialul preferat \u00een timp ce m\u0103n\u00e2nci. Savureaz\u0103-\u021bi micul dejun, pr\u00e2nzul sau cina. Savureaz\u0103 aromele, <strong>fii prezent<\/strong>, mestec\u0103 cu grij\u0103, nu te gr\u0103bi s\u0103 termini. \u00cen timp, talia ta \u00ee\u021bi va mul\u021bumi. \u0218tiai c\u0103 sunt necesare circa 20 de minute pentru ca creierul s\u0103 primeasc\u0103 \u201dmesaj\u201d din partea stomacului c\u0103 acesta este plin? Dac\u0103 vei m\u00e2nca prea repede, vei continua s\u0103 m\u0103n\u00e2nci mai mult dec\u00e2t este nevoie. De aceea persoanele care m\u0103n\u00e2nc\u0103 mai \u00eencet iau mai pu\u021bine calorii \u0219i previn acumularea nedorit\u0103 de kilograme.<\/p>\n\n\n\n<p>Nu m\u00e2nca t\u00e2rziu, ci ofer\u0103 timp sistemului digestiv s\u0103-\u0219i fac\u0103 treaba \u00eenainte de a te retrage la somn.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Recomandare Nutrific: Chitosan &amp; Reducerea senza\u021biei de foame<\/strong><\/h2>\n\n\n\n<p>Po\u021bi s\u0103 sl\u0103be\u0219ti \u0219i s\u0103-\u021bi recape\u021bi silueta \u0219i cu ajutorul <strong>suplimentelor alimentare de calitate<\/strong>. Bine\u00een\u021beles, rolul acestora este adjuvant, c\u0103ci nu trebuie s\u0103 elimini din ecua\u021bie alimenta\u021bia corect\u0103, sportul \u0219i odihna. Iat\u0103 dou\u0103 <strong>suplimente Nutrific<\/strong> care sunt de mare folos \u00een echilibrarea metabolismului \u0219i \u00een lupta cu kilogramele nedorite:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Reducerea Senza\u021biei de Foame<\/strong><\/h3>\n\n\n\n<p>Suplimentul <a href=\"https:\/\/www.nutrific.ro\/reducerea-senzatiei-de-foame-60-capsule-vegetale\" target=\"_blank\" rel=\"noreferrer noopener\">Reducerea senza\u021biei de foame<\/a>, 100% natural, din <strong>gama Fit<\/strong> de la <strong>Nutrific<\/strong> reduce pofta de m\u00e2ncare, arde caloriile \u00een plus \u0219i, cel mai important, te scap\u0103 de surplus, te-ajut\u0103 silueta s\u0103-\u021bi sculptezi \u0219i metabolismul s\u0103-l echilibrezi.<\/p>\n\n\n\n<p><em>Ce con\u021bine acest supliment alimentar cu ajutorul c\u0103ruia po\u021bi s\u0103-\u021bi recape\u021bi silueta:<\/em><\/p>\n\n\n\n<p>&#8211; <strong>glucomannan<\/strong>: <strong>extract standardizat din r\u0103d\u0103cina de Konjac<\/strong>, un ingredient 100% natural, foarte bogat \u00een fibre, are efecte dovedite asupra persoanelor care au probleme cu kilogramele \u00een plus. Ac\u021bioneaz\u0103 benefic la nivelul sistemului digestiv \u0219i ajut\u0103 la men\u021bine nivelurilor optime de colesterol \u00een s\u00e2nge.<\/p>\n\n\n\n<p>&#8211; <strong>extract standardizat de Garginia Cambogia<\/strong>: reduce pofta de m\u00e2ncare \u0219i mai ales senza\u021bia de foame generat\u0103 de stresul emo\u021bional prin cre\u0219terea nivelului de serotonin\u0103, arde gr\u0103simile, accelereaz\u0103 metabolismul, protejeaz\u0103 mucoasa gastric\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Chitosan<\/strong><\/h3>\n\n\n\n<p>Rolul major al acestuia este acela de a facilita tranzitul alimentelor din stomac c\u0103tre intestin \u0219i de a neutraliza toxinele din alimente, \u00eembun\u0103t\u0103\u021bind func\u021bia de <strong>detoxifiere<\/strong> a ficatului. Nu este un supliment eficient doar \u00een curele de sl\u0103bire, ci are un rol important \u00een <strong>reducerea colesterolului<\/strong> \u0219i a <strong>trigliceridelor<\/strong>. Mai multe detalii \u0219i info suplimentare pot fi parcurse direct pe pagina de prezentare a produsului \u2013 <a href=\"https:\/\/www.nutrific.ro\/chitosan-500mg-60-capsule-vegetale\" target=\"_blank\" rel=\"noreferrer noopener\">Chitosan 500 mg<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cum s\u0103 elimini gr\u0103simea abdominal\u0103 cu ajutorul sportului<\/strong><\/h2>\n\n\n\n<p><strong>Exerci\u021biile fizice pentru eliminarea gr\u0103simii abdominale<\/strong> \u0219i ob\u021binerea unui abdomen plat merg m\u00e2n\u0103-n m\u00e2n\u0103 cu regimul alimentar s\u0103n\u0103tos descris mai sus. Antrenamentele HIIT, yoga, pilates, alergarea, antrenamentele de for\u021b\u0103&nbsp; pot fi de mare ajutor nu doar pentru eliminarea kilogramelor \u00een plus, ci pentru s\u0103n\u0103tatea \u00eentregului organism.<\/p>\n\n\n\n<p>P\u00e2n\u0103 la urm\u0103, orice form\u0103 de mi\u0219care ai alege este binevenit\u0103. <strong>Aten\u021bie:<\/strong> dac\u0103 ai multe kilograme \u00een plus \u0219i suferi de <strong>afec\u021biuni cardiace<\/strong> sau alte boli care necesit\u0103 aten\u021bie sporit\u0103, ia leg\u0103tura cu medicul t\u0103u curant \u0219i roag\u0103-l s\u0103 \u00ee\u021bi indice tipurile de exerci\u021bii fizice care \u021bi se potrivesc, \u00een situa\u021bia \u00een care te reg\u0103se\u0219ti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Antrenamentele HIIT<\/strong><\/h3>\n\n\n\n<p>Antrenamentul cu intervale de mare intensitate\/<strong>High Intensity Interval Training<\/strong> \u2013 reprezint\u0103 una dintre cele mai eficiente metode de <strong>antrenament pentru arderea gr\u0103similor<\/strong> care poate fi practicat\u0103 indiferent de v\u00e2rst\u0103 sau de nivelul de condi\u021bie fizic\u0103, rezultatele fiind excep\u021bionale. <strong>Scopul antrenamentelor HIIT <\/strong>este de a arde gr\u0103simile \u00eentr-un interval de timp relativ scurt, de a \u00eembun\u0103t\u0103\u021bi forma \u0219i aspectul fizic, dar \u0219i capacitatea cardiovascular\u0103.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201dHIIT presupune intervale scurte de efort maxim, urmate de perioade de rafacere cu activitate de intensitate mic\u0103 sau odihn\u0103, adic\u0103 20 de secunde de antrenament, urmate de 40 de secunde de odihn\u0103. Repe\u021bi asta 15-20 de minute \u0219i-at\u00e2t. Gata! La revedere gr\u0103simi!\u201d<\/em> Joe Wicks, antrenor personal, autorul c\u0103r\u021bii <em>\u201d\u00cen form\u0103 \u00een 15 minute. M\u00e2nc\u0103ruri \u0219i exerci\u021bii fizice pentru un corp suplu \u0219i s\u0103n\u0103tos\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Spre deosebire de antrenamentele cardio de mic\u0103 intensitate (alergarea constant\u0103, de exemplu) \u00een care caloriile sunt consumate doar \u00een timpul antrenamentului, \u00een cazul HIIT caloriile sunt consumate \u0219i la 18 ore dup\u0103 \u00eencetarea antrenamentului. Acest lucru poart\u0103 numele de efect post-antrenament c\u00e2nd corpul munce\u0219te pentru a reface depozitele de oxigen \u0219i a reveni la starea de echilibru din repaus. \u00cen tot acest timp, rata metabolic\u0103 este una ridicat\u0103, corpul arz\u00e2nd mai multe calorii, deci mai mult\u0103 gr\u0103sime.<\/p>\n\n\n\n<p>Po\u021bi aplica principiile HIIT at\u00e2t \u00een cazul aparatelor cardio (stepper, band\u0103 de alergare, biciclet\u0103 static\u0103, etc.) sau \u00een exerci\u021biile \u00een care folose\u0219ti propria greutate (genuflexiuni cu s\u0103ritur\u0103, sprint, s\u0103rituri, etc.)\u00a0<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"600\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/progres-cum-sa-scapi-de-grasimea-abdominala.png\" alt=\"cum s\u0103 scapi de gr\u0103simea abdominal\u0103\" class=\"wp-image-1301\" title=\"cum s\u0103 scapi de gr\u0103simea abdominal\u0103\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/progres-cum-sa-scapi-de-grasimea-abdominala.png 1000w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/progres-cum-sa-scapi-de-grasimea-abdominala-300x180.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/progres-cum-sa-scapi-de-grasimea-abdominala-768x461.png 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/04\/progres-cum-sa-scapi-de-grasimea-abdominala-585x351.png 585w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Tips &amp; Tricks:<\/strong> \u00eenainte de a \u00eencepe un <strong>antrenament HIIT<\/strong> efectueaz\u0103 o \u00eenc\u0103lzire specific\u0103, scopul acesteia fiind s\u0103 preg\u0103teasc\u0103 mu\u0219chii \u0219i \u00eencheieturile pentru exerci\u021biile pe care urmeaz\u0103 s\u0103 le efectuezi. Nu uita nici c\u0103 <strong>antrenamentul HIIT<\/strong> \u00een exces poate fi contraproductiv pentru sl\u0103bit, a\u0219a c\u0103 efectueaz\u0103 corect o singur\u0103 sesiune HIIT.<\/p>\n\n\n\n<p><strong>Exemplu de antrenament HIIT<\/strong> <strong>cardio <\/strong>(marca Joe Wicks)<strong>, cu exerci\u021bii pe baza propriei greut\u0103\u021bi corporale care au drept scop reducerea gr\u0103simii corporale, exerci\u021bii pe care le po\u021bi face \u00een confortul locuin\u021bei tale<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 de secunde cu genunchii sus, 40 secunde de odihn\u0103;<\/li>\n\n\n\n<li>20 de secunde c\u0103\u021b\u0103rare, 40 de secunde odihn\u0103;<\/li>\n\n\n\n<li>20 de secunde genuflexiuni cu s\u0103ritur\u0103, 40 secunde de odihn\u0103.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201dRepet\u0103 acest circuit de 5 ori, ceea ce \u00eenseamn\u0103 15 minute \u00een total. Dac\u0103 \u021bi se pare prea u\u0219or, m\u0103re\u0219te intervalul de antrenament la 30 de secunde \u0219i mic\u0219oreaz\u0103 intervalul de odihn\u0103 la 30 de secunde. (&#8230;) Pentru rezultate maxime, trebuie s\u0103 ai \u00een vedere s\u0103 te antrenezi 4-5 zile pe s\u0103pt\u0103m\u00e2n\u0103\u201d<\/em> Joe Wicks<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Somnul \u0219i odihna \u2013 foarte importante pentru men\u021binerea unei greut\u0103\u021bi optime<\/strong><\/h2>\n\n\n\n<p>\u00cen urma unui <strong>studiu<\/strong>, adul\u021bii sub v\u00e2rsta de 40 de ani care au dormit mai pu\u021bin de cinci ore pe noapte au acumulat <strong>mai mult\u0103 gr\u0103sime \u00een jurul abdomenului<\/strong> dec\u00e2t cei care au dormit mai mult. Somnul de opt ore pe noapte este cel ideal. Dormitul mai mult de opt ore poate avea acela\u0219i efect ca cel de cinci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><em>Ce s\u0103 faci s\u0103 dormi mai bine:<\/em><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nu m\u00e2nca mai t\u00e2rziu de ora 7 P.M.;<\/li>\n\n\n\n<li>nu sta pe telefon\/tablet\u0103\/laptop sau \u00een fa\u021ba televizorului cu o or\u0103 \u00eenainte de culcare;<\/li>\n\n\n\n<li>nu consuma alcool \u0219i nu fuma \u00eenainte de somn;<\/li>\n\n\n\n<li>cite\u0219te ceva care te relaxeaz\u0103;<\/li>\n\n\n\n<li>f\u0103 o baie cald\u0103, prelungit\u0103;<\/li>\n\n\n\n<li>mediteaz\u0103.<\/li>\n<\/ul>\n\n\n\n<p>\u00cen celebra sa lucrare, <em>\u201dDespre somn. De ce este vital s\u0103 dormim \u0219i s\u0103 vis\u0103m\u201d<\/em>, Matthew Walker a dedicat un \u00eentreg capitol leg\u0103turii dintre somn \u0219i corp, iar \u00een subcapitolul <em>\u201dCaren\u021bele de somn \u0219i metabolismul: diabetul \u0219i \u00eengr\u0103\u0219area\u201d<\/em>, atinge \u0219i problema dintre somn sau lipsa acestuia \u0219i acumularea de kilograme nedorite.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201dCu c\u00e2t dormi\u021bi mai pu\u021bin, cu at\u00e2t sunte\u021bi mai predispu\u0219i s\u0103 m\u00e2nca\u021bi. \u00cen plus, corpul devine incapabil s\u0103 gestioneze eficient acele calorii, mai ales concentra\u021bia de zah\u0103r din s\u00e2nge. Prin aceste dou\u0103 c\u0103i, a dormi mai pu\u021bin de \u0219apte sau opt ore pe noapte v\u0103 cre\u0219te probabilitatea de \u00eengr\u0103\u0219are, de a fi supraponderali sau obezi (&#8230;)\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201dC\u00e2nd somnul se sub\u021biaz\u0103, voi v\u0103 \u00eengr\u0103\u0219a\u021bi. For\u021be multiple conspir\u0103 la cre\u0219terea dimensiunilor taliei. Prima are leg\u0103tur\u0103 cu doi hormoni care controleaz\u0103 apetitul: leptina \u0219i grelina. Leptina semnalizeaz\u0103 senza\u021bia de sa\u021bietate. C\u00e2nd nivelul de leptin\u0103 din organism este mare, pofta de m\u00e2ncare este diminuat\u0103 \u0219i nu v\u0103 mai dori\u021bi s\u0103 m\u00e2nca\u021bi. \u00cen schimb, grelina declan\u0219eaz\u0103 o stare puternic\u0103 de foame. C\u00e2nd cre\u0219te nivelul de grelin\u0103, la fel se \u00eent\u00e2mpl\u0103 \u0219i cu dorin\u021ba de a m\u00e2nca. Un dezechilibru la nivelul oric\u0103ruia dintre ace\u0219ti doi hormoni poate duce la m\u00e2ncatul excesiv, deci \u0219i la cre\u0219terea greut\u0103\u021bii corporale. Dac\u0103 ambii sunt perturba\u021bi \u00een directe gre\u0219ite, atunci kilogramele \u00een plus devin aproape o certitudine.\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cum s\u0103 elimini gr\u0103simea abdominal\u0103 cu ajutorul metodelor de relaxare<\/strong><\/h2>\n\n\n\n<p><strong>Stresul<\/strong> elibereaz\u0103 \u00een organism hormonul numit <strong>cortizol<\/strong>. Nivelurile ridicate de cortizol pot influen\u021ba cre\u0219terea \u00een greutate, \u00een special <strong>acumularea de gr\u0103sime visceral\u0103<\/strong>. Ce ajut\u0103 \u00een acest sens, pentru a diminua stresul? Tehnicile regulate de relaxare cum sunt <strong>respira\u021bia profund\u0103<\/strong> \u0219i <strong>medita\u021bia<\/strong> sunt de folos pentru a reduce nivelul de stres.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tratamente chirurgicale, tratamente cosmetice pentru reducerea gr\u0103simii + tehnici de masaj<\/strong><\/h2>\n\n\n\n<p>Exist\u0103 at\u00e2t tratamente chirurgicale pentru reducerea gr\u0103simii viscerale, precum \u0219i diferite tehnici de masaj \u0219i terapii de remodelare corporal\u0103 care, realizate dup\u0103 un program bine stabilit, pot \u00eembun\u0103t\u0103\u021bi vizibil lucrurile. Cele mai cunoscute sunt: masajul clasic \u0219i masajul cu be\u021be de bambus; lipoliza (topirea gr\u0103simii prin injectare \u2013 metod\u0103 minim invaziv\u0103); criolipoliza (o terapie non-invaziv\u0103 de eliminare a gr\u0103simii abdominale); liposuc\u021bia (procedur\u0103 chirurgical\u0103 pentru remodelarea corporal\u0103).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00cen loc de concluzie<\/strong><\/h2>\n\n\n\n<p>A reduce din num\u0103rul de kilograme, \u00een general, \u0219i <strong>a diminua gr\u0103simea din jurul taliei<\/strong>, \u00een special, necesit\u0103 efort, r\u0103bdare, ambi\u021bie, dar mai ales dorin\u021ba de a ajunge din punctul A, \u00een punctul B. Din punctul A, \u00een care problemele cu greutatea \u00ee\u021bi influen\u021beaz\u0103 s\u0103n\u0103tatea, dar \u0219i via\u021ba social\u0103, profesional\u0103, stima de sine, \u00een punctul B, \u00een care te po\u021bi l\u0103uda cu o s\u0103n\u0103tate \u00een parametri normali, cu un num\u0103r corect de kilograme, a\u0219a cum \u00ee\u021bi doreai, cu o iubire de sine mai pronun\u021bat\u0103 \u0219i o grij\u0103 fa\u021b\u0103 de propria persoan\u0103 care, odat\u0103 instalat\u0103 \u00een con\u0219tient, nu se va mai l\u0103sa ocolit\u0103. Nu uita: <strong>depinde doar de tine s\u0103 ai grij\u0103 de propria stare de bine a\u0219a cum se cuvine<\/strong>.<\/p>\n\n\n\n<p><strong><em>Referin\u021be:<\/em><\/strong><\/p>\n\n\n\n<p><em>\u201d\u00cen form\u0103 \u00een 15 minute\u201d<\/em> \u2013 Joe Wicks, antrenor personal<\/p>\n\n\n\n<p><em>\u201dDespre somn. De ce este vital s\u0103 dormim \u0219i s\u0103 vis\u0103m\u201d<\/em>&#8211; Matthew Walker<\/p>\n\n\n\n<p><em>\u201dM\u0103n\u00e2nc\u0103 \u2013 Poste\u0219te \u2013 Sl\u0103be\u0219te\u201d- <\/em>Amanda Hamilton<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 elimini gr\u0103simea abdominal\u0103 reprezint\u0103 un subiect \u00een ton cu vremurile actuale. Un stil de via\u021b\u0103 dezechilibrat din punct de vedere nutri\u021bional, axat mai mult pe sedentarism, guvernat de stres \u0219i anxiet\u0103\u021bi, nu poate da na\u0219tere la ceva bun, ba dimpotriv\u0103. Acumularea de kilograme&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1305,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,73,65],"tags":[166,249,245,244,246,247,248,106],"class_list":["post-1299","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritie","category-sanatate","category-slabit","tag-chitosan","tag-cum-sa-slabesti-sanatos","tag-grasimea-abdominala","tag-grasimea-de-pe-abdomen","tag-grasimea-viscerala","tag-kilograme-in-plus","tag-reducerea-senzatiei-de-foame","tag-suplimente-nutrific"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cum s\u0103 elimini gr\u0103simea abdominal\u0103 - Nutrific Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 elimini gr\u0103simea abdominal\u0103 reprezint\u0103 un subiect actual. 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