{"id":9757,"date":"2023-03-13T12:58:07","date_gmt":"2023-03-13T12:58:07","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/naring-var-ska-man-borja\/"},"modified":"2026-03-30T23:08:50","modified_gmt":"2026-03-30T22:08:50","slug":"naring-var-ska-man-borja","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/naring-var-ska-man-borja\/","title":{"rendered":"N\u00e4ring \u2013 Var ska man b\u00f6rja"},"content":{"rendered":"

Som med de flesta fysiska tr\u00e4ningsregimer och tr\u00e4ningsprogram \u00e4r det faktiska arbetet du l\u00e4gger ner bara en del av resan och i m\u00e5nga fall \u00e4r den faktiska tr\u00e4ningen eller typen av tr\u00e4ning mindre viktig \u00e4n andra faktorer som \u00e4r involverade f\u00f6r att uppn\u00e5 dina m\u00e5l.\u00a0<\/span><\/p>\n

De flesta m\u00e4nniskor, s\u00e4rskilt vid den h\u00e4r tiden p\u00e5 \u00e5ret, b\u00f6rjar tr\u00e4na f\u00f6r att bek\u00e4mpa effekterna av juls\u00e4songen, men letar i allm\u00e4nhet efter en l\u00f6sning p\u00e5 ett problem som besv\u00e4rar dem st\u00f6rre delen av \u00e5ret \u2013 att b\u00e4ra f\u00f6r mycket vikt och \u00f6verdrivet fett p\u00e5 b\u00e5len. Att st\u00e4ndigt bombarderas av media, dag och natt, av bilder av v\u00e4ltr\u00e4nade unga saker som studsar runt p\u00e5 TV och sociala kanaler g\u00f6r att m\u00e5nga m\u00e4nniskor blir medvetna om hur de ser ut och hur de k\u00e4nner sig. Det \u00e4r en bepr\u00f6vad marknadsf\u00f6ringsmetod f\u00f6r att uppmuntra miljontals m\u00e4nniskor att registrera sig f\u00f6r den senaste st\u00f6rsta tr\u00e4ningsrevolutionen som ”garanterat” kommer att uppn\u00e5 i \u00e5r exakt vad alla andra tr\u00e4ningssystem misslyckades med varje \u00e5r tidigare.\u00a0<\/span><\/p>\n

Nu kanske du har h\u00f6rt det gamla tales\u00e4ttet ”du kan inte tr\u00e4na ut en d\u00e5lig diet”, vilket inte \u00e4r riktigt sant… f\u00f6r du kan faktiskt. Du kan faktiskt kompensera en daglig diet p\u00e5 3000 kcal hamburgare, chips och friterade nuggets enkelt genom att tr\u00e4na \u00f6ver 3000 kcal varje dag. Det \u00e4r cirka 4 timmar p\u00e5 en cykel, eller 5 timmar p\u00e5 en l\u00f6pande maskin och en hel dag med att lyfta vikter… l\u00e4tt, eller hur? Nej, det \u00e4r det s\u00e5klart inte. Det \u00e4r m\u00f6jligt, men j\u00e4vligt om\u00f6jligt och mer \u00e4n s\u00e5 \u00e4r det inte underh\u00e5llbart.\u00a0<\/span><\/p>\n

S\u00e5 en balans m\u00e5ste g\u00f6ras mellan kaloriintag och kalorif\u00f6rbrukning. En obalans, i b\u00e5da riktningarna, kommer att vara f\u00f6r\u00f6dande f\u00f6r ditt tr\u00e4ningssystem och alla planer du har f\u00f6r att n\u00e5 dina m\u00e5l. Om du konsumerar f\u00f6r mycket och tr\u00e4nar f\u00f6r lite spelar det ingen roll vilken tr\u00e4ning du g\u00f6r, du kommer inte att se de resultat du vill ha. Likas\u00e5 om du \u00e4ter f\u00f6r lite, eller inte r\u00e4tt mat, eller tr\u00e4nar f\u00f6r mycket, kommer du snart att tr\u00f6ttna ut dig sj\u00e4lv och falla vid sidan av. Allt handlar om balans och f\u00f6rst n\u00e4r du har den grundl\u00e4ggande balansen kan du b\u00f6rja titta p\u00e5 att finjustera dina framsteg med detaljer som vilken typ av mat du \u00e4ter, eller vilken typ av tr\u00e4ning du ska g\u00f6ra, eller v\u00e4lja plattformen eller programmet att registrera dig f\u00f6r.<\/p>\n

\u00a0<\/p>\n

F\u00f6rst och fr\u00e4mst \u00e4r det f\u00f6rsta, mest grundl\u00e4ggande du kan g\u00f6ra helt enkelt att kontrollera din portionsstorlek. De flesta m\u00e4nniskor \u00e4ter f\u00f6r mycket, alldeles f\u00f6r mycket. Om du inte bryr dig om att r\u00e4kna kalorier eller makron (vi kommer tillbaka till detta senare) till en b\u00f6rjan, s\u00e5 \u00e4r det bara att minska din portionsstorlek i varje m\u00e5ltid i 1 m\u00e5nad. Du kommer snabbt att se hur du inte k\u00e4nner dig hungrig eftersom din kropp anpassar sig till den mindre m\u00e4ngden mat.\u00a0<\/span><\/p>\n

F\u00f6r det andra, \u00f6ka ditt protein. Genom att tr\u00e4na p\u00e5 ett gym, rida ett CicloZone-pass eller ta en joggingtur f\u00f6rbrukar du kalorier genom att engagera muskelmassa p\u00e5 din kropp med h\u00f6gre intensitet \u00e4n normalt. F\u00f6r att konsumera de kolhydrater eller fett du konsumerar i din kost eller som du har lagrat p\u00e5 kroppen beh\u00f6ver muskeln aminosyror som finns i form av proteiner f\u00f6r att \u00e5terh\u00e4mta sig efter att ditt tr\u00e4ningspass \u00e4r klart. Muskeln, om den f\u00e5r tillr\u00e4ckligt med protein av god kvalitet, kommer att \u00e5terh\u00e4mta sig n\u00e5got starkare \u00e4n den var tidigare, vilket betyder att n\u00e4sta g\u00e5ng du tr\u00e4nar samma muskel kommer den att prestera b\u00e4ttre och starkare och konsumera \u00e4nnu mer kalorier. Denna cykel forts\u00e4tter p\u00e5 varje tr\u00e4ningspass, vilket resulterar i muskelst\u00e4rkning, definition och fettf\u00f6rlust… men bara om du har proteinet i din kost. Allt k\u00f6tt, fisk eller n\u00f6tter \u00e4r bara n\u00e5gra exempel p\u00e5 h\u00f6gkvalitativt protein, l\u00e4gg till och med en proteinshake i din kost f\u00f6r att s\u00e4kerst\u00e4lla att du har tillr\u00e4ckligt.
\nProteiner \u00e4r i grunden nyckeln till din framg\u00e5ng, s\u00e5 sn\u00e5la inte med r\u00e4korna.<\/p>\n

F\u00f6r det tredje, se till att du sm\u00e5\u00e4ter… mellanm\u00e5l \u00e4r bra!!!! Det \u00e4r mycket b\u00e4ttre f\u00f6r dig att \u00e4ta 6 sm\u00e5 m\u00e5ltider under dagen \u00e4n 3 stora, s\u00e5 minska storleken p\u00e5 dina huvudm\u00e5ltider och l\u00e4gg till fasta tider f\u00f6r mellanm\u00e5l. Ett mellanm\u00e5l \u00e4r dock ett mellanm\u00e5l – en bit frukt, n\u00e5gra kycklingskivor, en n\u00e4ve n\u00f6tter och torkad frukt, till och med en proteinshake kommer att fylla magen tillr\u00e4ckligt f\u00f6r att du ska kunna \u00e4ta lunch eller middag, men inte mer \u00e4n s\u00e5. \u00c4t p\u00e5 spr\u00e5ng, n\u00e5got enkelt, komplicera det inte.\u00a0<\/span><\/p>\n

F\u00f6r det fj\u00e4rde, ”\u00e4t frukost som en kung, lunch som en prins och din kv\u00e4llsm\u00e5ltid som en fattig”. Jag \u00e4lskar detta ordspr\u00e5k f\u00f6r att det \u00e4r s\u00e5 sant. Varf\u00f6r sl\u00e5 in 1000kcal energirik kv\u00e4llsm\u00e5ltid i kroppen tv\u00e5 timmar innan du g\u00e5r och l\u00e4gger dig och sover. Ja, du m\u00e5ste \u00e4ta och verkligen ta i dig lite protein men inte ha chipsen, inte ha \u00f6knen och verkligen f\u00f6rs\u00f6ka att inte ha alkoholen… ja inte varje dag i alla fall!!! Vita kolhydrater, sockerarter eller fetter som du f\u00e5r i dig innan du g\u00e5r och l\u00e4gger dig som du inte br\u00e4nner av kommer inte att anv\u00e4ndas som energi n\u00e4r du sover, vilket betyder att din kropps endokrina system, som best\u00e4mmer om kalorier ska anv\u00e4ndas eller lagras, kommer att best\u00e4mma sig f\u00f6r att spara dessa vackra kalorier till senare i ditt skafferi av energi, eller mer allm\u00e4nt k\u00e4nt som ditt magfett. V\u00e5rt arbetslivsschema \u00e4r ett modernt fenomen som drivs av ekonomiska och sociala tryck att existera i v\u00e5ra moderna liv. V\u00e5ra neandertalf\u00f6r\u00e4ldrar kom inte hem fr\u00e5n jobbet vid 18-tiden, satte sig framf\u00f6r tv:n och \u00e5t sin st\u00f6rsta m\u00e5ltid f\u00f6r dagen, sten\u00e5lderns take away-leverans var egentligen inte upp till mycket.\u00a0 <\/span><\/p>\n

\u00a0<\/p>\n

Om du b\u00f6rjar med ovanst\u00e5ende, eller \u00e5tminstone b\u00f6rjar styra skeppet i den h\u00e4r riktningen, kommer du att b\u00f6rja f\u00f6rst\u00e5 vikten av n\u00e4ring i din tr\u00e4ningsresa. H\u00e4rifr\u00e5n kan du b\u00f6rja dra nytta av de stora konditionsvinsterna du kommer att uppn\u00e5 genom att kombinera bra tr\u00e4ning med bra kost. H\u00f6gre energiniv\u00e5er, b\u00e4ttre s\u00f6mn, l\u00e4gre \u00e5ngest och b\u00e4ttre mental h\u00e4lsa \u00e4r alla biverkningar som upplevs av m\u00e4nniskor som bara f\u00e5r det r\u00e4tt.<\/p>\n

H\u00e4ng med mig snart i min n\u00e4sta n\u00e4ringsblogg n\u00e4r vi g\u00e5r till n\u00e4sta niv\u00e5 och l\u00e4r oss om makron\u00e4rings\u00e4mnen och balansen mellan kolhydrater, fetter och proteiner i din kost f\u00f6r att f\u00f6rst\u00e4rka din prestation och resultat… och \u00e4ven l\u00e4ra oss om fuskdagar… Jag menar att vi alla beh\u00f6ver lite kul d\u00e5 och d\u00e5, eller hur?<\/p>\n","protected":false},"excerpt":{"rendered":"

Som med de flesta fysiska tr\u00e4ningsregimer och tr\u00e4ningsprogram \u00e4r det faktiska arbetet du l\u00e4gger ner bara en del av resan och i m\u00e5nga fall \u00e4r den faktiska tr\u00e4ningen eller typen av tr\u00e4ning mindre…<\/p>\n","protected":false},"author":3,"featured_media":9758,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","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":"","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":"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":"","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-4)","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-4)","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-4)","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":[104],"tags":[],"class_list":["post-9757","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsozon-sv"],"yoast_head":"\nNutrition - Where to begin? 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