{"id":11432,"date":"2021-09-15T16:07:17","date_gmt":"2021-09-15T13:07:17","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=11432"},"modified":"2021-09-15T16:07:17","modified_gmt":"2021-09-15T13:07:17","slug":"kas-kaybi-yasamadan-nasil-kilo-verilir","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/kas-kaybi-yasamadan-nasil-kilo-verilir\/","title":{"rendered":"Kas kayb\u0131 ya\u015famadan nas\u0131l kilo verilir?"},"content":{"rendered":"<p>Estetik bir g\u00f6r\u00fcn\u00fcm i\u00e7in bir\u00e7ok diyete ba\u015fvururken <strong>kas kayb\u0131<\/strong> olmamas\u0131na dikkat etmek gerekir. \u00d6zellikle fazla kilolardan kilo vermek i\u00e7in yap\u0131lan diyetlerde kas kaybetmemek \u00f6nemlidir, \u00e7\u00fcnk\u00fc kaslar metabolizma h\u0131z\u0131n\u0131 etkiler. \u00dcstelik kas kaybetti\u011finizde hayal etti\u011finiz v\u00fccuda de\u011fil sarkm\u0131\u015f bir v\u00fccuda ve \u00e7\u00f6km\u00fc\u015f bir y\u00fcze sahip olursunuz.<\/p>\n<p><strong>Kas kayb\u0131<\/strong> tart\u0131ya kilonuzda eksilme olarak yans\u0131r ama fit bir v\u00fccuda sahip olmak da hayal olarak kal\u0131r. G\u00fczel bir v\u00fccuda sahip olmak ve kilo vermek istiyorsan\u0131z temel amac\u0131n\u0131z ya\u011flar\u0131n\u0131z\u0131 eritmek olmal\u0131; kaslar\u0131n\u0131z\u0131 kaybetmek de\u011fil.<\/p>\n<h4><strong>Kas kayb\u0131n\u0131n nedenleri nelerdir?<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone wp-image-11434 size-full lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/shutterstock_590825882.jpg\" alt=\"kas kayb\u0131\" width=\"1000\" height=\"667\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/shutterstock_590825882.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/shutterstock_590825882-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/shutterstock_590825882-768x512.jpg 768w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/667;\" \/><\/p>\n<p>Diyet yapan ki\u015filerin d\u00fc\u015ft\u00fc\u011f\u00fc en \u00f6nemli hatalardan biri v\u00fccuda yeterli miktarda karbonhidrat almamakt\u0131r. Diyete ba\u015flad\u0131\u011f\u0131 zaman ekmek, pilav, makarna, patates, m\u0131s\u0131r gibi besinleri tamamen kesen ki\u015filerin metabolizmas\u0131 ihtiyac\u0131 olan karbonhidrat\u0131, glikojen deposu ve kandaki \u015feker bitince kas i\u00e7erisindeki karbonhidrattan kullanmaya ba\u015flar. Bu durum, <strong>kas kayb\u0131 <\/strong>anlam\u0131na gelir ve v\u00fccut beraberinde su kaybeder.<\/p>\n<p>Ba\u015fka bir deyi\u015fle, diyette karbonhidrat\u0131 kesen kimse tart\u0131daki sonucu g\u00f6r\u00fcnce kilo verdi\u011fi yan\u0131lg\u0131s\u0131na d\u00fc\u015fer ancak ger\u00e7ek olan v\u00fccudun kaybetti\u011fi ya\u011f de\u011fil, kas ve sudur. 1 gr kas kaybetti\u011finizde yakla\u015f\u0131k 2,7 gr su kaybedersiniz ve b\u00f6ylece h\u0131zla zay\u0131flad\u0131\u011f\u0131n\u0131z\u0131 zannedersiniz. Bunu anlamak i\u00e7in en kolay yol aynaya bakmakt\u0131r. E\u011fer tart\u0131da kilo vermenize ra\u011fmen y\u00fcz\u00fcn\u00fcz, kollar\u0131n\u0131z inceliyor ancak ya\u011f deposu olan kar\u0131n kal\u00e7a b\u00f6lgesi incelmiyorsa ya\u011f kaybetmiyor ve do\u011fru zay\u0131flam\u0131yorsunuz demektir. Oysaki do\u011fru bir diyet ve egzersiz program\u0131 ile kas kaybetmeden sa\u011fl\u0131kl\u0131 ve kal\u0131c\u0131 kilo vermeniz m\u00fcmk\u00fcn.<\/p>\n<h4><strong>Kas kaybetmeden kilo vermek i\u00e7in nelere dikkat etmek laz\u0131m?<\/strong><\/h4>\n<ul>\n<li><strong>Protein ana besininiz olmal\u0131: <\/strong>Protein, hem kaslar\u0131n geli\u015fmesini sa\u011flar hem de sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo verilmesine yard\u0131mc\u0131 olur. Bunun i\u00e7in de \u00f6\u011f\u00fcnlerde mutlaka bal\u0131k, tavuk veya k\u0131rm\u0131z\u0131 et t\u00fcketilmelidir. Ayr\u0131ca yo\u011furt, kefir, s\u00fct gibi besinler de her zaman tercih edilmelidir.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"wp-image-11435 aligncenter lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/110000037314524.jpg\" alt=\"\" width=\"500\" height=\"500\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/110000037314524.jpg 1500w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/110000037314524-300x300.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/110000037314524-1024x1024.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/110000037314524-150x150.jpg 150w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/110000037314524-768x768.jpg 768w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/110000037314524-550x550.jpg 550w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/110000037314524-1100x1100.jpg 1100w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/500;\" \/><\/p>\n<ul>\n<li><strong>Su i\u00e7meyi unutmay\u0131n:<\/strong>\u00a0Gerek kas dokusunun sa\u011fl\u0131\u011f\u0131 gerekse diyetin ba\u015far\u0131l\u0131 olmas\u0131 i\u00e7in su ve s\u0131v\u0131 al\u0131m\u0131 \u00e7ok kritik bir \u00f6neme sahiptir. G\u00fcnde 2,5 litre su i\u00e7ilmesi ve spor aralar\u0131nda taze meyve sular\u0131ndan destek al\u0131nmas\u0131 kaslar\u0131n ya\u011flar kar\u015f\u0131s\u0131nda direnmesini kolayla\u015ft\u0131r\u0131r. B\u00f6ylece sa\u011fl\u0131kl\u0131 bir \u015fekilde ya\u011flar\u0131n\u0131zdan kurtulursunuz. Okulda, sporda, do\u011fa y\u00fcr\u00fcy\u00fc\u015flerinde, arabada ve bir\u00e7ok alanda kullanabilece\u011finiz <a href=\"https:\/\/www.hepsiburada.com\/uzspace-su-matarasi-bpa-koku-sizdirma-yok-1000-ml-3038-p-HBCV00000CZVCT\">Uzspace Su Mataras\u0131<\/a> ile suyunuzu daima yan\u0131n\u0131zda ta\u015f\u0131yabilirsiniz. B\u00f6ylece g\u00fcnl\u00fck su t\u00fcketiminizi de g\u00f6zlemlemi\u015f olursunuz.<\/li>\n<li><strong>B\u00fcnyenizi \u015fa\u015f\u0131rt\u0131n:<\/strong> Bir hafta boyunca ald\u0131\u011f\u0131n\u0131z kalori de\u011ferlerini s\u00fcrekli de\u011fi\u015ftirerek metabolizman\u0131z\u0131 \u015fa\u015f\u0131rt\u0131n.\u00a0\u00d6rne\u011fin bir g\u00fcn 1500 kaloriyle beslendiniz, 1-2 g\u00fcn bunu 1200\u2019e d\u00fc\u015f\u00fcr\u00fcn, sonra araya s\u00fctl\u00fc tatl\u0131 veya sevdi\u011finiz bir yeme\u011fi ekleyerek kaloriyi hafif y\u00fckseltebilirsiniz.<\/li>\n<li><strong>Dengeli karbonhidrat al\u0131n:\u00a0<\/strong>Kilo verme d\u00f6neminde karbonhidrat al\u0131m\u0131 tamamen s\u0131f\u0131rlanmamal\u0131d\u0131r. \u00c7\u00fcnk\u00fc karbonhidrat, v\u00fccut taraf\u0131ndan enerji olarak kullan\u0131l\u0131r. V\u00fccuda yeterli miktarda karbonhidrat al\u0131nmamas\u0131 durumunda <strong>kas kayb\u0131<\/strong> olaca\u011f\u0131 ve ya\u011f depolanabilece\u011fi unutulmamal\u0131. Yine ayn\u0131 \u015fekilde g\u00fcnl\u00fck al\u0131nmas\u0131 gereken karbonhidrat\u0131n \u00fczerine \u00e7\u0131k\u0131lmas\u0131 da ya\u011f depolanmas\u0131 olarak sonu\u00e7lanacakt\u0131r. \u00d6nemli olan karbonhidrat dengesini do\u011fru kurmak.<\/li>\n<li><strong>\u00d6\u011f\u00fcn say\u0131s\u0131n\u0131 art\u0131r\u0131n:\u00a0 <\/strong>Kilo verme s\u00fcreci i\u00e7erisinde 3 \u00f6\u011f\u00fcn yerine 5 \u00f6\u011f\u00fcn tercih edilmelidir. S\u0131k yeme al\u0131\u015fkanl\u0131\u011f\u0131, porsiyonlar\u0131n k\u00fc\u00e7\u00fclmesini sa\u011flayacakt\u0131r.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-11436 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/shutterstock_1518048209.jpg\" alt=\"\" width=\"1000\" height=\"667\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/shutterstock_1518048209.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/shutterstock_1518048209-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/shutterstock_1518048209-768x512.jpg 768w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/667;\" \/><\/p>\n<ul>\n<li><strong>Antrenman yap\u0131n: <\/strong>Antrenman program\u0131 boyunca dengeli gidilmesi, g\u00fcc\u00fcn yava\u015ftan artmaya ba\u015flamas\u0131 olduk\u00e7a \u00f6nemlidir. Ya\u011f ve g\u00fc\u00e7 ters orant\u0131l\u0131d\u0131r. Bu y\u00fczden antrenman s\u0131ras\u0131nda a\u011f\u0131rl\u0131klardan destek alabilirsiniz. <strong>Kas kayb\u0131<\/strong> ya\u015famamak i\u00e7in antrenman sonras\u0131nda mutlaka dinlenin; bu sayede kas y\u0131k\u0131m\u0131 ger\u00e7ekle\u015fmeyecektir.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-11437 size-full lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/10341505761330-e1631704397939.jpg\" alt=\"kas kayb\u0131\" width=\"500\" height=\"266\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/10341505761330-e1631704397939.jpg 500w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/10341505761330-e1631704397939-300x160.jpg 300w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/266;\" \/><\/p>\n<ul>\n<li><strong>Bacak b\u00f6lgesini mutlaka \u00e7al\u0131\u015ft\u0131r\u0131n:<\/strong> Bacak v\u00fccudun en b\u00fcy\u00fck kas gruplar\u0131ndan bir tanesi oldu\u011fu i\u00e7in, testosteron seviyesinin y\u00fckselmesini sa\u011flayacakt\u0131r. Bu da dolayl\u0131 olarak g\u00fcc\u00fc ve ya\u011f yak\u0131m\u0131n\u0131 art\u0131racakt\u0131r. Evde bacaklar\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in <a href=\"https:\/\/www.hepsiburada.com\/xiaomi-walkingpad-katlanabilir-yurume-bandi-xiaomi-ekosistem-urunu-p-HBV00000NIDAJ\">Xiaomi WalkingPad Katlanabilir Y\u00fcr\u00fcme Band\u0131<\/a>\u2019ndan yararlanabilirsiniz.<\/li>\n<li><strong>Do\u011fal ya\u011f i\u00e7eren besinleri al\u0131n<\/strong>: Haftada iki kez mutlaka bal\u0131k t\u00fcketin. Bal\u0131k omega-3 a\u00e7\u0131s\u0131ndan zengin oldu\u011fu i\u00e7in ya\u011f yak\u0131m\u0131n\u0131 destekleyecektir. Un, tuz ve \u015fekerden m\u00fcmk\u00fcn oldu\u011funca uzak durun.<\/li>\n<li><strong>D\u00fczenli ve sa\u011fl\u0131kl\u0131 uyku uyumaya \u00f6zen g\u00f6sterin<\/strong>: Uyku esnas\u0131nda v\u00fccut, depolanan besinleri t\u00fcketir. E\u011fer uyunmas\u0131 gereken saatlerde uyunmazsa ya\u011f depolanmas\u0131 ya\u015fanabilir.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Estetik bir g\u00f6r\u00fcn\u00fcm i\u00e7in bir\u00e7ok diyete ba\u015fvururken kas kayb\u0131 olmamas\u0131na dikkat etmek gerekir. \u00d6zellikle fazla kilolardan kilo vermek i\u00e7in yap\u0131lan [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":11433,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-11432","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-form"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Kas kayb\u0131 ya\u015famadan nas\u0131l kilo verilir? - Hayatburada<\/title>\n<meta name=\"description\" content=\"G\u00fczel bir v\u00fccuda sahip olmak ve kilo vermek istiyorsan\u0131z amac\u0131n\u0131z ya\u011flar\u0131n\u0131z\u0131 eritmek olmal\u0131; kaslar\u0131n\u0131z\u0131 kaybetmek de\u011fil. 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