{"id":9761,"date":"2023-03-13T13:00:37","date_gmt":"2023-03-13T13:00:37","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/nutrition-del-2-hur-manga-kalorier\/"},"modified":"2026-03-30T23:08:50","modified_gmt":"2026-03-30T22:08:50","slug":"nutrition-del-2-hur-manga-kalorier","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/nutrition-del-2-hur-manga-kalorier\/","title":{"rendered":"Nutrition del 2 \u2013 Hur m\u00e5nga kalorier"},"content":{"rendered":"<p class=\"p1\">Ok, s\u00e5 du har tagit mitt r\u00e5d fr\u00e5n min tidigare n\u00e4ringsblogg (l\u00e4nkad h\u00e4r om du missade det) och du har minskat dina portionsstorlekar, du \u00e4ter som en kung till frukost och en fattigare p\u00e5 kv\u00e4llen&#8230; vad h\u00e4nder h\u00e4rn\u00e4st?<br \/>\nAlla m\u00e5ste inse att detta inte \u00e4r en snabb process och inte heller en snabb l\u00f6sning. Precis som med tr\u00e4ning str\u00e4var vi efter att g\u00f6ra l\u00e5ngvariga f\u00f6r\u00e4ndringar och det b\u00e4sta s\u00e4ttet att g\u00f6ra dessa f\u00f6r\u00e4ndringar permanenta \u00e4r att faktiskt f\u00f6rst\u00e5 anledningen VARF\u00d6R vi g\u00f6r f\u00f6r\u00e4ndringen, snarare \u00e4n att bara f\u00e5 veta vad vi ska \u00e4ta och n\u00e4r vi ska \u00e4ta det. Det \u00e4r samma sak som med allt vi f\u00f6rs\u00f6ker g\u00f6ra, n\u00e4r du v\u00e4l har f\u00e5tt kunskapen \u00e4r det mycket l\u00e4ttare att acceptera sanningen.<a href=\"#\" rel=\"noopener\" target=\"_blank\">linked here if you missed it<\/a><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">F\u00f6r det f\u00f6rsta, oavsett vad n\u00e5gon s\u00e4ger, om du vill g\u00e5 ner i vikt, f\u00e5 kraft och styrka eller b\u00e5de och, s\u00e5 \u00e4r det magiska ordet KALORIER. Hur m\u00e5nga kalorier? Vilka kalorier? N\u00e4r ska man ta dem? Det h\u00e4r \u00e4r de viktigaste delarna av alla n\u00e4ringsplaner, och det \u00e4r vid det h\u00e4r laget som en n\u00e4ringsterapeut kommer att b\u00f6rja prata om makron\u00e4rings\u00e4mnen och komplexa kolhydrater etc. P\u00e5 samma s\u00e4tt \u00e4r det vid denna tidpunkt de flesta m\u00e4nniskor b\u00f6rjar stirra tomt p\u00e5 n\u00e4ringsterapeuten och tappar intresset helt f\u00f6r l\u00e5t oss inse det, det \u00e4r s\u00e5\u00e5\u00e5\u00e5 tr\u00e5kigt.<\/p>\n<p class=\"p1\">Jag kommer att l\u00e4gga till en del till denna n\u00e4ringsresa i mars, som kommer att t\u00e4cka de mer specifika delarna som makron och glykemiskt index, men f\u00f6r tillf\u00e4llet ska jag h\u00e5lla det relativt enkelt i hopp om att jag inte f\u00e5r dig att n\u00e5 pizzaleveransnumret i ren desperation.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">L\u00e5t oss g\u00e5 med det f\u00f6rsta av v\u00e5ra tre kaloriomr\u00e5den \u2013 hur m\u00e5nga kalorier? Tja, det rekommenderade dagliga genomsnittliga intaget av kalorier f\u00f6r m\u00e4n och kvinnor utan en specifik tr\u00e4ningsregim varierar med \u00e5ldern, men generellt f\u00f6r en vuxen mellan 30 och 50 \u00e5r b\u00f6r ditt intag vara cirka 2000 kalorier f\u00f6r en kvinna och m\u00e4n runt 2400 kalorier. Detta betyder i allm\u00e4nhet att m\u00e4nniskokroppen kommer att f\u00f6rbruka omkring denna m\u00e4ngd kalorier p\u00e5 grundl\u00e4ggande funktion under en 24-timmarsperiod. Om du konsumerar denna m\u00e4ngd kalorier fr\u00e5n en varierad kost b\u00f6r du generellt falla inom de rekommenderade riktlinjerna f\u00f6r kroppsvikt, massa och sammans\u00e4ttning.<br \/>\nF\u00f6r de av oss vars huvudsakliga m\u00e5l \u00e4r att g\u00e5 ner n\u00e5gra kg och minska kroppsfettet, l\u00e4gger du till en timmes tr\u00e4ning, 3 eller 4 g\u00e5nger i veckan i mixen, s\u00e5 f\u00f6rbrukar du fler kalorier. Om du inte tar n\u00e5gra fler kalorier ombord dagligen kommer du att hamna i vad vi kallar ett kaloriunderskott, vilket betyder att din kropp kommer att b\u00f6rja tillgodog\u00f6ra sig lagrade fettkalorier till anv\u00e4ndbar energi och i sin tur kommer du att b\u00f6rja g\u00e5 ner i massa och kroppsvikt.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Men hur m\u00e5nga g\u00e5nger har du sagt eller h\u00f6rt n\u00e5gon s\u00e4ga &#8221;Jag har varit p\u00e5 gymmet s\u00e5 jag m\u00e5ste fylla p\u00e5 med mina tr\u00e4ningspass&#8221;, eller s\u00e5 b\u00f6rjar du bara l\u00e4gga till tv\u00e5 proteinshakes om dagen till din kost f\u00f6r att hj\u00e4lpa till med din tr\u00e4ning, ja det d\u00e4r kaloriunderskottet du kanske vill uppn\u00e5 har precis utpl\u00e5nats och f\u00f6r att g\u00f6ra saken v\u00e4rre tror de flesta n\u00e4r de tr\u00e4nar att de f\u00f6rbr\u00e4nner \u00e4n s\u00e5 m\u00e5nga fler kalorier.<br \/>\nDe magiska 1000 kcal p\u00e5 60 minuter? Det h\u00e4nder inte och \u00e4r om\u00f6jligt f\u00f6r de flesta bara d\u00f6dliga.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Ett riktigt hardcore inomhuscykelpass i 60 minuter kommer med st\u00f6rsta sannolikhet inte att br\u00e4nna mer \u00e4n 500 till 600 kalorier och en body pump eller kettlebell-klass mindre \u00e4n 350 kcal, s\u00e5 att f\u00f6rs\u00f6ka &#8221;tanka upp din tr\u00e4ning&#8221; \u00e4r en on\u00f6dig och l\u00f6jlig id\u00e9 f\u00f6r alla som vill g\u00e5 ner i vikt eller g\u00e5 ner i vikt. Allt din kropp beh\u00f6ver extra f\u00f6r den h\u00e4r typen av rutiner \u00e4r vatten och massor av det.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Nu, om du har turen att ha en bra kroppsvikt och vill \u00f6ka kraften, styrkan och kanske l\u00e4gga till n\u00e5gra kg muskelmassa, s\u00e5 \u00e4r det d\u00e5 du vill ta de d\u00e4r proteinshaken och \u00f6ka ditt kaloriintag f\u00f6r att &#8221;driva upp dina tr\u00e4ningspass&#8221;, om du vill. Dessutom tenderar du att uppt\u00e4cka att n\u00e4r du tr\u00e4nar p\u00e5 ett specifikt s\u00e4tt under en period kommer du att bli b\u00e4ttre p\u00e5 ditt s\u00e4tt att tr\u00e4na, kunna tr\u00e4na l\u00e4ngre med mindre vila och \u00f6ka vikten p\u00e5 skivst\u00e5ngen.<br \/>\nDet b\u00e4sta s\u00e4ttet att m\u00e4ta denna utveckling \u00e4r genom m\u00e4tv\u00e4rden och data. Helt enkelt med vikter &#8211; om du lyfte 6 kg hantlar i 5 set med 15 reps innan och nu kan du g\u00f6ra detsamma med 8 kg hantlar, d\u00e5 arbetar du h\u00e5rdare och br\u00e4nner fler kalorier.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Om du vill vara mer specifik s\u00e5 har aeroba aktiviteter som l\u00f6pning eller cykling med hj\u00e4lp av dina pulsdata fr\u00e5n en sensor en korrekt st\u00f6dber\u00e4kning f\u00f6r kalorif\u00f6rbrukning, men som vi vet \u00e4r hj\u00e4rtfrekvensen v\u00e4ldigt individuell och kan ge konstiga avl\u00e4sningar. Till exempel har vissa m\u00e4nniskor en snabb puls n\u00e4r de g\u00e5r p\u00e5 ett l\u00f6pband, och vissa cyklister kan arbeta extremt h\u00e5rt med en relativt l\u00e4tt puls. I dessa fall \u00e4r pulsen inte ett bra alternativ att ta. Om du vill vara \u00e4nnu mer specifik och noggrann, d\u00e5 \u00e4r kraft v\u00e4gen att g\u00e5. Du kan inte lura, lura eller fell\u00e4sa makt. Manlig, kvinnlig, stor eller liten kraft \u00e4r alltid sant och makt har en direkt relation till b\u00e5de dina energisystem och muskeleffekt. Jag tror att det \u00e4r d\u00e4rf\u00f6r cykling \u00e4r s\u00e5 framg\u00e5ngsrik f\u00f6r att f\u00e5 resultat f\u00f6r individer som vill g\u00e5 ner n\u00e5gra kilon.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Energi(kcal)=medeleffekt(W) x Varaktighet (timmar) x 3,6<\/p>\n<p class=\"p1\">Till exempel, en cyklist som k\u00f6r en genomsnittlig effekt p\u00e5 100 watt i 1 timme skulle anv\u00e4nda 360 kcal och du kan se att det skulle ta i genomsnitt 300 watt i 1 timme att f\u00f6rbr\u00e4nna \u00f6ver de legendariska 1000 kcal. Det kan g\u00f6ras, men inte av m\u00e5nga.<br \/>\nOm du har turen att ha ett gym med str\u00f6manslutna cyklar och anv\u00e4nda ett system som CicloZone f\u00f6r att leverera dina lektioner, s\u00e5 kan du vara s\u00e4ker p\u00e5 att n\u00e4r du l\u00e4ser av din kalorif\u00f6rbr\u00e4nning p\u00e5 din CicloZone-app efter lektionen och j\u00e4mf\u00f6r med den uppbl\u00e5sta avl\u00e4sningen p\u00e5 din Apple Watch, s\u00e5 vet du orsaken varf\u00f6r och du vet vilken som \u00e4r mer exakt.<\/p>\n<p class=\"p1\">Sammanfattningsvis, och \u00e4nd\u00e5 h\u00e5lla det enkelt, om du vill g\u00e5 ner i vikt vill du h\u00e5lla ditt kaloriintag runt de niv\u00e5erna f\u00f6r m\u00e4n och kvinnor som anges ovan och bara \u00f6ka ditt vattenintag. Variera din kost, minska p\u00e5 sockerarter s\u00e5 ser du resultat n\u00e4r du b\u00f6rjar tr\u00e4na. Fyll inte p\u00e5 din tr\u00e4ning, det \u00e4r inte n\u00f6dv\u00e4ndigt.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Om du vill f\u00e5 kraft, styrka och eller massa, g\u00f6r helt enkelt som ovan men \u00f6ka ditt proteinintag och ta det direkt efter att du tr\u00e4nat om m\u00f6jligt i form av en proteinshake s\u00e5 b\u00f6rjar du se resultat.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Vi kommer senare i serien att b\u00f6rja prata om olika typer av kalorier och n\u00e4r vi ska ta dem, men f\u00f6r tillf\u00e4llet&#8230; som Sir David Brailsford brukade predika f\u00f6r teamet Sky-\u00e5karna &#8221;det handlar om de d\u00e4r marginella vinsterna&#8221;, eller med andra ord stadigt n\u00e4r hon g\u00e5r&#8230; ett steg i taget tack.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ok, s\u00e5 du har tagit mitt r\u00e5d fr\u00e5n min tidigare n\u00e4ringsblogg (l\u00e4nkad h\u00e4r om du missade det) och du har minskat dina portionsstorlekar, du \u00e4ter som en kung till frukost och en fattigare p\u00e5 kv\u00e4llen&#8230;&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9762,"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-9761","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsozon-sv"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - 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