{"id":3138,"date":"2025-07-17T19:46:33","date_gmt":"2025-07-17T19:46:33","guid":{"rendered":"https:\/\/phoenixedzoterem.hu\/?p=3138"},"modified":"2025-07-21T16:52:17","modified_gmt":"2025-07-21T16:52:17","slug":"mennyi-izmot-tudok-epiteni-termeszetesen","status":"publish","type":"post","link":"https:\/\/phoenixedzoterem.hu\/en\/mennyi-izmot-tudok-epiteni-termeszetesen\/","title":{"rendered":"Mennyi izmot tudok \u00e9p\u00edteni term\u00e9szetesen?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3138\" class=\"elementor elementor-3138\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1e941e80 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"1e941e80\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-632cef7d animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"632cef7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Phoenix Blog<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f9bd3d6 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"3f9bd3d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u201eMinden az alapokkal kez\u0151dik.\u201d<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-656cb58a elementor-widget elementor-widget-spacer\" data-id=\"656cb58a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6952b261 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"6952b261\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mennyi izmot lehet \u00e9p\u00edteni term\u00e9szetesen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-424bdc33 e-grid e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"424bdc33\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4818178b elementor-widget elementor-widget-image-box\" data-id=\"4818178b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Szerz\u0151<\/h3><p class=\"elementor-image-box-description\">Phoenix Performance Center Staff<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b4f1340 elementor-widget elementor-widget-image-box\" data-id=\"2b4f1340\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Kateg\u00f3ria<\/h3><p class=\"elementor-image-box-description\">S\u00falyz\u00f3s edz\u00e9s<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f275af3 elementor-widget elementor-widget-image-box\" data-id=\"2f275af3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Olvas\u00e1si id\u0151<\/h3><p class=\"elementor-image-box-description\">5 perc<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49058ddb elementor-widget elementor-widget-image-box\" data-id=\"49058ddb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">d\u00e1tum<\/h3><p class=\"elementor-image-box-description\">2023.12.01.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4b5dd46 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"4b5dd46\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-340d83b1 elementor-widget elementor-widget-text-editor\" data-id=\"340d83b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"225\" data-end=\"402\">Ha m\u00e1r egy ideje s\u00falyz\u00f3s edz\u00e9st v\u00e9gzel, helyesen t\u00e1pl\u00e1lkozol, \u00e9s k\u00f6vetkezetes vagy, teljesen jogos a k\u00e9rd\u00e9s:<br data-start=\"333\" data-end=\"336\" \/><strong data-start=\"336\" data-end=\"402\">\u201eMennyi izmot \u00e9p\u00edthetek term\u00e9szetesen, szteroidok n\u00e9lk\u00fcl?\u201d<\/strong><\/p><p data-start=\"404\" data-end=\"619\">A v\u00e1lasz t\u00f6bb t\u00e9nyez\u0151t\u0151l f\u00fcgg: genetik\u00e1t\u00f3l, edz\u00e9sm\u00faltt\u00f3l, t\u00e1pl\u00e1lkoz\u00e1st\u00f3l, \u00e9letm\u00f3dt\u00f3l \u2013 de meglep\u0151en pontos becsl\u00e9st kaphatunk a t\u00e9m\u00e1ban olyan szakemberek munk\u00e1ja alapj\u00e1n, mint <strong data-start=\"580\" data-end=\"599\">Casey Butt,<\/strong>\u00a0\u00e9s <strong data-start=\"603\" data-end=\"618\">Alan Aragon<\/strong>.<\/p><p>Ebben a cikkben megmutatom:<\/p><ol><li>Mennyi izmot tudsz term\u00e9szetesen fel\u00e9p\u00edteni<\/li><li>Mennyi id\u0151 alatt<\/li><li>Milyen t\u00e9nyez\u0151k befoly\u00e1solj\u00e1k a hat\u00e1raidat<\/li><li>Mik a term\u00e9szetes izomn\u00f6veked\u00e9s hat\u00e1rai f\u00e9rfiakn\u00e1l \u00e9s n\u0151kn\u00e9l<\/li><li>Milyen gyorsan \u00e9p\u00fcl izom kezd\u0151, k\u00f6z\u00e9phalad\u00f3 \u00e9s halad\u00f3 szinten<\/li><li data-start=\"845\" data-end=\"886\"><p data-start=\"847\" data-end=\"886\">Casey Butt k\u00e9plete \u2013 \u00e9s hogyan haszn\u00e1ld<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1a022fd e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"1a022fd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-31c11015 elementor-widget elementor-widget-spacer\" data-id=\"31c11015\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2204492a elementor-widget elementor-widget-heading\" data-id=\"2204492a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mi\u00e9rt fontos tudni mi a re\u00e1lisan el\u00e9rhet\u0151 sz\u00e1modra?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31462384 elementor-widget elementor-widget-spacer\" data-id=\"31462384\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f2290ef elementor-widget elementor-widget-text-editor\" data-id=\"f2290ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Ha <strong data-start=\"816\" data-end=\"840\">t\u00fal magas elv\u00e1r\u00e1said<\/strong> vannak, csal\u00f3dni fogsz, ki\u00e9ghetsz vagy ak\u00e1r a tiltott szerekhez is ny\u00falhatsz.<br data-start=\"918\" data-end=\"921\" \/>Ha viszont <strong data-start=\"932\" data-end=\"950\">re\u00e1lis c\u00e9lokat<\/strong> t\u0171z\u00f6l ki magad el\u00e9, hossz\u00fa t\u00e1von motiv\u00e1lt \u00e9s k\u00f6vetkezetes maradhatsz \u2013 \u00e9s <strong data-start=\"1025\" data-end=\"1064\">el\u00e9rheted a genetikai cs\u00facsform\u00e1dat<\/strong> term\u00e9szetes m\u00f3don.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6f707c3e e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"6f707c3e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3f4a6827 elementor-widget elementor-widget-heading\" data-id=\"3f4a6827\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1. Casey Butt: A term\u00e9szetes izomt\u00f6meg potenci\u00e1l modellez\u00e9se<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45ea362b elementor-widget elementor-widget-text-editor\" data-id=\"45ea362b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1155\" data-end=\"1354\">Casey Butt PhD m\u00e9rn\u00f6k, natural test\u00e9p\u00edt\u0151 \u00e9s kutat\u00f3, kifejlesztett egy k\u00e9pletet, amellyel megbecs\u00fclhet\u0151, <strong data-start=\"1257\" data-end=\"1310\">mennyi izmot \u00e9p\u00edthet fel valaki szteroidok n\u00e9lk\u00fcl<\/strong>, a <strong data-start=\"1314\" data-end=\"1345\">csontozata \u00e9s testmagass\u00e1ga<\/strong> alapj\u00e1n.<\/p><p data-start=\"1356\" data-end=\"1412\"><strong>A k\u00e9plet a k\u00f6vetkez\u0151 param\u00e9tereket veszi figyelembe:<\/strong><\/p><ul data-start=\"1413\" data-end=\"1540\"><li data-start=\"1413\" data-end=\"1431\"><p data-start=\"1415\" data-end=\"1431\"><strong data-start=\"1415\" data-end=\"1431\">Testmagass\u00e1g<\/strong><\/p><\/li><li data-start=\"1432\" data-end=\"1487\"><p data-start=\"1434\" data-end=\"1487\"><strong data-start=\"1434\" data-end=\"1453\">Csukl\u00f3 k\u00f6rm\u00e9ret<\/strong> (fels\u0151test izomt\u00f6meg potenci\u00e1lja)<\/p><\/li><li data-start=\"1488\" data-end=\"1540\"><p data-start=\"1490\" data-end=\"1540\"><strong data-start=\"1490\" data-end=\"1507\">Boka k\u00f6rm\u00e9ret<\/strong> (als\u00f3test izomt\u00f6meg potenci\u00e1lja)<\/p><\/li><\/ul><p data-start=\"1542\" data-end=\"1638\">A csontozat m\u00e9rete er\u0151sen \u00f6sszef\u00fcgg azzal, hogy mennyi izom \u201ef\u00e9r\u201d el a testeden term\u00e9szetes m\u00f3don.<\/p><p data-start=\"1640\" data-end=\"1673\"><strong>Egyszer\u0171s\u00edtett k\u00f6vetkeztet\u00e9s:<\/strong><\/p><p data-start=\"1674\" data-end=\"1860\">Egy \u00e1tlagos testalkat\u00fa f\u00e9rfi (kb. 178 cm magas, 18 cm-es csukl\u00f3val \u00e9s 23 cm-es bok\u00e1val) maximum kb. <strong data-start=\"1774\" data-end=\"1810\">82\u201386 kg lehet 8\u201310% testzs\u00edrral<\/strong>, ha term\u00e9szetesen, \u00e9vek alatt fejleszti a test\u00e9t.<\/p><p data-start=\"1862\" data-end=\"1987\">Ez egy <strong data-start=\"1869\" data-end=\"1917\">nagyon izmos, atl\u00e9tikus, sportos testalkatot<\/strong> jelent \u2013 de nem \u201ehegyoml\u00e1s\u201d vagy szteroidhaszn\u00e1l\u00f3 test\u00e9p\u00edt\u0151-szint.<\/p><p data-start=\"1862\" data-end=\"1987\">A sokak \u00e1ltal id\u00e9zett modell egyik legfontosabb r\u00e9sze maga a <strong data-start=\"315\" data-end=\"325\">k\u00e9plet<\/strong>, amely a testmagass\u00e1g \u00e9s a csontozat alapj\u00e1n becs\u00fcli meg a maxim\u00e1lisan el\u00e9rhet\u0151 <strong data-start=\"406\" data-end=\"449\">zs\u00edrmentes testt\u00f6meget (lean body mass)<\/strong> \u2013 vagyis az izomt\u00f6meget zs\u00edrsz\u00f6vet n\u00e9lk\u00fcl.<\/p><p data-start=\"866\" data-end=\"919\"><strong data-start=\"881\" data-end=\"909\">metrikus m\u00e9rt\u00e9kegys\u00e9ggel<\/strong> (cm, kg):<\/p><blockquote data-start=\"920\" data-end=\"978\"><p data-start=\"922\" data-end=\"978\"><strong data-start=\"922\" data-end=\"978\">M = H\u00b9\u00b7\u2075 \u00d7 {\u221aW \u00f7 322.4 + \u221aA \u00f7 241.9} \u00d7 {F \u00f7 224 + 1}<\/strong><\/p><\/blockquote><p data-start=\"980\" data-end=\"985\">Ahol:<\/p><ul data-start=\"986\" data-end=\"1177\"><li data-start=\"986\" data-end=\"1057\"><p data-start=\"988\" data-end=\"1057\"><strong data-start=\"988\" data-end=\"993\">M<\/strong> = maxim\u00e1lisan el\u00e9rhet\u0151 zs\u00edrmentes testt\u00f6meg kilogrammban (kg)<\/p><\/li><li data-start=\"1058\" data-end=\"1128\"><p data-start=\"1060\" data-end=\"1128\"><strong data-start=\"1060\" data-end=\"1071\">H, W, A<\/strong> = testmagass\u00e1g, csukl\u00f3- \u00e9s boka k\u00f6rm\u00e9ret centim\u00e9terben<\/p><\/li><li data-start=\"1129\" data-end=\"1177\"><p data-start=\"1131\" data-end=\"1177\"><strong data-start=\"1131\" data-end=\"1136\">F<\/strong> = testzs\u00edrsz\u00e1zal\u00e9k (sz\u00e1zal\u00e9kban megadva)<\/p><\/li><\/ul><p><em>Ezt a formul\u00e1t az adataiddal dobd be egy AI rendszerbe, \u00e9s n\u00e9zd meg mire lehetsz k\u00e9pes.\u00a0<\/em><\/p><p data-start=\"1184\" data-end=\"1228\"><strong>\ud83c\udfaf Re\u00e1lisabb c\u00e9l: 95% a maximum \u00e9rt\u00e9kb\u0151l<\/strong><\/p><p data-start=\"1230\" data-end=\"1420\">Fontos megjegyezni, hogy a fenti k\u00e9plet <strong data-start=\"1270\" data-end=\"1292\">elm\u00e9leti maximumot<\/strong> ad meg \u2013 felt\u00e9telezve ide\u00e1lis k\u00f6r\u00fclm\u00e9nyeket, hib\u00e1tlan edz\u00e9sprogramot, \u00e9trendet, regener\u00e1ci\u00f3t \u00e9s sok-sok \u00e9v k\u00f6vetkezetes munk\u00e1t.<\/p><p data-start=\"1422\" data-end=\"1503\">\ud83d\udc49 A val\u00f3s\u00e1gban <strong data-start=\"1438\" data-end=\"1502\">a legt\u00f6bb natur\u00e1l sportol\u00f3 a maximum kb. 95%-\u00e1t tudja el\u00e9rni<\/strong>.<\/p><p data-start=\"1505\" data-end=\"1546\">Ez azt jelenti, hogy ha a k\u00e9plet szerint:<\/p><ul data-start=\"1547\" data-end=\"1678\"><li data-start=\"1547\" data-end=\"1604\"><p data-start=\"1549\" data-end=\"1604\">Az elm\u00e9leti maximum <strong data-start=\"1569\" data-end=\"1595\">80 kg zs\u00edrmentes t\u00f6meg<\/strong> lenne,<\/p><\/li><li data-start=\"1605\" data-end=\"1678\"><p data-start=\"1607\" data-end=\"1678\">Akkor re\u00e1lisan kb. <strong data-start=\"1626\" data-end=\"1635\">76 kg<\/strong> az, ami el\u00e9rhet\u0151 eg\u00e9szs\u00e9ges, natur\u00e1l m\u00f3don<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b4f72e8 elementor-widget elementor-widget-spacer\" data-id=\"4b4f72e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1f071216 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"1f071216\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6df4dd91 elementor-widget elementor-widget-heading\" data-id=\"6df4dd91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. Alan Aragon: Re\u00e1lis \u00e9vi izomt\u00f6meg-n\u00f6veked\u00e9si \u00fctem<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-185caf9f elementor-widget elementor-widget-text-editor\" data-id=\"185caf9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2051\" data-end=\"2214\">Alan Aragon, sportt\u00e1pl\u00e1lkoz\u00e1si kutat\u00f3, gyakorlati modellje alapj\u00e1n a <strong data-start=\"2120\" data-end=\"2128\">lean<\/strong> (zs\u00edrmentes) izomt\u00f6meg-n\u00f6veked\u00e9s a k\u00f6vetkez\u0151k\u00e9ppen alakul a tapasztalat f\u00fcggv\u00e9ny\u00e9ben:<\/p><div class=\"_tableContainer_80l1q_1\"><div class=\"_tableWrapper_80l1q_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\"><table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"2216\" data-end=\"2632\"><thead data-start=\"2216\" data-end=\"2282\"><tr data-start=\"2216\" data-end=\"2282\"><th data-start=\"2216\" data-end=\"2239\" data-col-size=\"sm\">Edz\u00e9sm\u00falt<\/th><th data-start=\"2239\" data-end=\"2268\" data-col-size=\"sm\">\u00c9ves izomn\u00f6veked\u00e9s (f\u00e9rfi)<\/th><th data-start=\"2268\" data-end=\"2282\" data-col-size=\"sm\">N\u0151k eset\u00e9n<\/th><\/tr><\/thead><tbody data-start=\"2352\" data-end=\"2632\"><tr data-start=\"2352\" data-end=\"2422\"><td data-start=\"2352\" data-end=\"2376\" data-col-size=\"sm\"><strong data-start=\"2354\" data-end=\"2371\">1. \u00e9v (kezd\u0151)<\/strong><\/td><td data-start=\"2376\" data-end=\"2406\" data-col-size=\"sm\">7\u20139 kg<\/td><td data-start=\"2406\" data-end=\"2422\" data-col-size=\"sm\">4\u20135 kg<\/td><\/tr><tr data-start=\"2423\" data-end=\"2492\"><td data-start=\"2423\" data-end=\"2450\" data-col-size=\"sm\"><strong data-start=\"2425\" data-end=\"2449\">2. \u00e9v (halad\u00f3 kezd\u0151)<\/strong><\/td><td data-start=\"2450\" data-end=\"2476\" data-col-size=\"sm\">4\u20135 kg<\/td><td data-start=\"2476\" data-end=\"2492\" data-col-size=\"sm\">2\u20132,5 kg<\/td><\/tr><tr data-start=\"2493\" data-end=\"2561\"><td data-start=\"2493\" data-end=\"2519\" data-col-size=\"sm\"><strong data-start=\"2495\" data-end=\"2518\">3. \u00e9v (k\u00f6z\u00e9phalad\u00f3)<\/strong><\/td><td data-start=\"2519\" data-end=\"2545\" data-col-size=\"sm\">2\u20133 kg<\/td><td data-start=\"2545\" data-end=\"2561\" data-col-size=\"sm\">1\u20131,5 kg<\/td><\/tr><tr data-start=\"2562\" data-end=\"2632\"><td data-start=\"2562\" data-end=\"2587\" data-col-size=\"sm\"><strong data-start=\"2564\" data-end=\"2582\">4+ \u00e9v (halad\u00f3)<\/strong><\/td><td data-start=\"2587\" data-end=\"2616\" data-col-size=\"sm\">1 kg vagy kevesebb<\/td><td data-start=\"2616\" data-end=\"2632\" data-col-size=\"sm\">~0,5 kg<\/td><\/tr><\/tbody><\/table><div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\"><div class=\"absolute end-0 flex items-end\">\u00a0<\/div><\/div><\/div><\/div><p data-start=\"2634\" data-end=\"2739\">\ud83d\udc49 <strong data-start=\"2637\" data-end=\"2701\">\u00d6sszesen re\u00e1lisan el\u00e9rhet\u0151 term\u00e9szetes izomt\u00f6meg f\u00e9rfiakn\u00e1l:<\/strong> kb. 16\u201322 kg<br data-start=\"2714\" data-end=\"2717\" \/>\ud83d\udc49 N\u0151kn\u00e9l: kb. 7\u201310 kg<\/p><p data-start=\"2634\" data-end=\"2739\">Tov\u00e1bb megyek, n\u00e9zz\u00fck meg, az els\u0151 \u00e9veben ez hogy n\u00e9z ki.<\/p><ul><li data-start=\"517\" data-end=\"565\"><p data-start=\"519\" data-end=\"565\"><strong data-start=\"519\" data-end=\"533\">1\u20133 h\u00f3nap:<\/strong> n\u0151kn\u00e9l kb. 0,6 kg\/h\u00f3 (1,8 kg \u00f6sszesen) f\u00e9rfiakn\u00e1l: 0,8-1 kg\/h\u00f3 ( \u00f6sszesen 2,4-3,0 kg)<\/p><\/li><li data-start=\"566\" data-end=\"614\"><p data-start=\"568\" data-end=\"614\"><strong data-start=\"568\" data-end=\"582\">4\u20136 h\u00f3nap:<\/strong> n\u0151kn\u00e9l kb. 0,4 kg\/h\u00f3 (1,2 kg \u00f6sszesen) f\u00e9rfiakn\u00e1l: kb. 0,6-0,8 kg\/h\u00f3 ( \u00f6sszesen 1,8-2 kg)<\/p><\/li><li data-start=\"615\" data-end=\"664\"><p data-start=\"617\" data-end=\"664\"><strong data-start=\"617\" data-end=\"632\">7\u201312 h\u00f3nap:<\/strong> n\u0151kn\u00e9l kb. 0,4 kg\/h\u00f3 (2,4 kg \u00f6sszesen) f\u00e9rfiakn\u00e1l kb, 0,5 kg\/h\u00f3 ( \u00f6sszesen kb. 2,5 kg)<\/p><\/li><li data-start=\"665\" data-end=\"739\"><p data-start=\"667\" data-end=\"739\"><strong data-start=\"667\" data-end=\"687\">Teljes \u00e9v alatt:<\/strong> kb. 5,4 &#8211; 9 kg izomt\u00f6meg-n\u00f6veked\u00e9s optimista becsl\u00e9ssel<\/p><\/li><li data-start=\"740\" data-end=\"778\"><p data-start=\"742\" data-end=\"778\"><strong data-start=\"742\" data-end=\"770\">\u00c1tlagos havi gyarapod\u00e1s:<\/strong> 0,45 &#8211; 1,0 kg<\/p><\/li><\/ul><p data-start=\"2741\" data-end=\"2897\">Ha vissza megy\u00fcnk a fenti t\u00e1bl\u00e1zathoz, az \u00e9rt\u00e9kek felt\u00e9telezik, hogy valaki <strong data-start=\"2783\" data-end=\"2896\">\u00e9vekig k\u00f6vetkezetesen edz, megfelel\u0151en t\u00e1pl\u00e1lkozik, alszik, regener\u00e1l\u00f3dik \u00e9s nem hagy ki hosszabb id\u0151szakokat<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e2e29e1 elementor-widget elementor-widget-spacer\" data-id=\"2e2e29e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7164da4f e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"7164da4f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-396abfba elementor-widget elementor-widget-heading\" data-id=\"396abfba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. Genetika: A l\u00e1thatatlan plafon<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6479ae01 elementor-widget elementor-widget-text-editor\" data-id=\"6479ae01\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2941\" data-end=\"3052\">Hi\u00e1ba van pontos k\u00e9plet vagy t\u00e1bl\u00e1zat, az <strong data-start=\"2983\" data-end=\"3014\">egy\u00e9ni genetikai adotts\u00e1gok<\/strong> nagyban befoly\u00e1solj\u00e1k a v\u00e9geredm\u00e9nyt:<\/p><ul data-start=\"3054\" data-end=\"3292\"><li data-start=\"3054\" data-end=\"3095\"><p data-start=\"3056\" data-end=\"3095\"><strong data-start=\"3056\" data-end=\"3095\">Izomhasak hossza \u00e9s tapad\u00e1si pontok<\/strong><\/p><\/li><li data-start=\"3096\" data-end=\"3171\"><p data-start=\"3098\" data-end=\"3171\"><strong data-start=\"3098\" data-end=\"3121\">Izomrost-\u00f6sszet\u00e9tel<\/strong> (t\u00f6bb gyors rost = nagyobb hipertr\u00f3fia potenci\u00e1l)<\/p><\/li><li data-start=\"3172\" data-end=\"3224\"><p data-start=\"3174\" data-end=\"3224\"><strong data-start=\"3174\" data-end=\"3224\">Term\u00e9szetesen magas tesztoszteronszint \u00e9s hormonprofil<\/strong><\/p><\/li><li data-start=\"3225\" data-end=\"3252\"><p data-start=\"3227\" data-end=\"3252\"><strong data-start=\"3227\" data-end=\"3252\">Regener\u00e1ci\u00f3s k\u00e9pess\u00e9g<\/strong><\/p><\/li><li data-start=\"3253\" data-end=\"3292\"><p data-start=\"3255\" data-end=\"3292\"><strong data-start=\"3255\" data-end=\"3292\">T\u00e1panyag-hasznos\u00edt\u00e1s hat\u00e9konys\u00e1ga<\/strong><\/p><\/li><\/ul><p data-start=\"3294\" data-end=\"3455\">Vannak, akik \u201egenetikailag \u00e1ldottak\u201d \u00e9s gyorsabban reag\u00e1lnak a s\u00falyz\u00f3s edz\u00e9sre. De ez nem jelenti azt, hogy m\u00e1sok ne tudn\u00e1nak <strong data-start=\"3420\" data-end=\"3454\">kiemelked\u0151 eredm\u00e9nyeket el\u00e9rni<\/strong>.<\/p><p data-start=\"3457\" data-end=\"3539\">A l\u00e9nyeg: <strong data-start=\"3467\" data-end=\"3509\">saj\u00e1t magadhoz viszony\u00edtsd a fejl\u0151d\u00e9st<\/strong>, ne m\u00e1sok Instagram-fot\u00f3ihoz.<\/p><p data-start=\"3457\" data-end=\"3539\">\u00a0<\/p><h4 data-start=\"2169\" data-end=\"2236\"><strong data-start=\"2173\" data-end=\"2236\">Mi\u00e9rt nem tudnak a n\u0151k annyi izmot \u00e9p\u00edteni, mint a f\u00e9rfiak?<\/strong><\/h4><p data-start=\"2238\" data-end=\"2311\">A f\u00e9rfiak \u00e9s n\u0151k izom\u00e9p\u00edt\u00e9si kapacit\u00e1sa k\u00f6z\u00f6tt a f\u0151 k\u00fcl\u00f6nbs\u00e9g hormon\u00e1lis:<\/p><ul data-start=\"2313\" data-end=\"2634\"><li data-start=\"2313\" data-end=\"2383\"><p data-start=\"2315\" data-end=\"2383\">A f\u00e9rfiak tesztoszteron szintje <strong data-start=\"2346\" data-end=\"2369\">10-15-sz\u00f6r magasabb<\/strong>, mint a n\u0151k\u00e9.<\/p><\/li><li data-start=\"2384\" data-end=\"2524\"><p data-start=\"2386\" data-end=\"2524\">A n\u0151k \u00f6sztrog\u00e9nszintje el\u0151seg\u00edti a regener\u00e1ci\u00f3t \u00e9s az izomv\u00e9delem bizonyos aspektusait, de nem olyan m\u00e9rt\u00e9kben serkenti az izomn\u00f6veked\u00e9st.<\/p><\/li><li data-start=\"2525\" data-end=\"2634\"><p data-start=\"2527\" data-end=\"2634\">A n\u0151k izomsz\u00e1l-\u00f6sszet\u00e9tele is elt\u00e9r: gyakrabban domin\u00e1lnak a v\u00f6r\u00f6s izom rostok<\/p><\/li><\/ul><p data-start=\"2681\" data-end=\"2866\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b11d8d3 elementor-widget elementor-widget-spacer\" data-id=\"7b11d8d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d0c5485 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"d0c5485\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-24ce004f elementor-widget elementor-widget-heading\" data-id=\"24ce004f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4. Mennyi id\u0151 kell a genetikai cs\u00facs el\u00e9r\u00e9s\u00e9hez?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3eb73e14 elementor-widget elementor-widget-text-editor\" data-id=\"3eb73e14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3599\" data-end=\"3781\">M\u00e9g ha <strong data-start=\"3606\" data-end=\"3630\">mindent j\u00f3l csin\u00e1lsz<\/strong> is \u2013 okosan edzel, el\u00e9g feh\u00e9rj\u00e9t eszel, j\u00f3l alszol \u00e9s nem hagyod ki az edz\u00e9seket \u2013<br data-start=\"3713\" data-end=\"3716\" \/>akkor is legal\u00e1bb <strong data-start=\"3734\" data-end=\"3744\">5\u20137 \u00e9v<\/strong> kell a maximum potenci\u00e1l el\u00e9r\u00e9s\u00e9hez.<\/p><p data-start=\"3599\" data-end=\"3781\">\u00a0<\/p><h5 data-start=\"3783\" data-end=\"3825\"><strong>A fejl\u0151d\u00e9s \u00fcteme \u00edgy n\u00e9z ki \u00e1ltal\u00e1ban:<\/strong><\/h5><ul data-start=\"3826\" data-end=\"4012\"><li data-start=\"3826\" data-end=\"3888\"><p data-start=\"3828\" data-end=\"3888\"><strong data-start=\"3828\" data-end=\"3840\">1\u20132. \u00e9v:<\/strong> L\u00e1tv\u00e1nyos fejl\u0151d\u00e9s, gyors er\u0151- \u00e9s izomn\u00f6veked\u00e9s<\/p><\/li><li data-start=\"3889\" data-end=\"3941\"><p data-start=\"3891\" data-end=\"3941\"><strong data-start=\"3891\" data-end=\"3903\">3\u20134. \u00e9v:<\/strong> Lassul\u00f3 fejl\u0151d\u00e9s, kisebb el\u0151rel\u00e9p\u00e9sek<\/p><\/li><li data-start=\"3942\" data-end=\"4012\"><p data-start=\"3944\" data-end=\"4012\"><strong data-start=\"3944\" data-end=\"3954\">5+ \u00e9v:<\/strong> Apr\u00f3, finomhangolt fejl\u0151d\u00e9s, tudatos programoz\u00e1st ig\u00e9nyel<\/p><\/li><\/ul><p data-start=\"4014\" data-end=\"4223\">Sokan az\u00e9rt \u00e9rik el kor\u00e1bban a \u201eplafont\u201d, mert nem alkalmazkodnak az \u00faj edzetts\u00e9gi szinthez \u2013 nem v\u00e1ltoztatnak a programjukon, nem figyelnek a regener\u00e1ci\u00f3ra, vagy nem visznek el\u00e9g v\u00e1ltozatoss\u00e1got az edz\u00e9sekbe.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-143ce620 elementor-widget elementor-widget-spacer\" data-id=\"143ce620\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3447700 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"3447700\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fbea281 elementor-widget elementor-widget-heading\" data-id=\"fbea281\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5. Honnan tudhatod, hogy k\u00f6zel vagy a genetikai hat\u00e1rhoz?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2922836 elementor-widget elementor-widget-text-editor\" data-id=\"2922836\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"4292\" data-end=\"4299\">Ha m\u00e1r:<\/p><ul data-start=\"4300\" data-end=\"4519\"><li data-start=\"4300\" data-end=\"4333\"><p data-start=\"4302\" data-end=\"4333\"><strong data-start=\"4302\" data-end=\"4333\">5+ \u00e9ve edzel k\u00f6vetkezetesen<\/strong><\/p><\/li><li data-start=\"4334\" data-end=\"4370\"><p data-start=\"4336\" data-end=\"4370\">Az er\u0151szinted <strong data-start=\"4350\" data-end=\"4370\">\u00e9vek \u00f3ta stagn\u00e1l<\/strong><\/p><\/li><li data-start=\"4371\" data-end=\"4451\"><p data-start=\"4373\" data-end=\"4451\">Az izomt\u00f6meged <strong data-start=\"4388\" data-end=\"4415\">alapvet\u0151en nem v\u00e1ltozik<\/strong> m\u00e9g optimaliz\u00e1lt \u00e9trend mellett sem<\/p><\/li><li data-start=\"4452\" data-end=\"4519\"><p data-start=\"4454\" data-end=\"4519\">A testt\u00f6meged k\u00f6zel van a <strong data-start=\"4480\" data-end=\"4519\">Casey Butt \u00e1ltal becs\u00fclt maximumhoz<\/strong><\/p><\/li><\/ul><p data-start=\"4521\" data-end=\"4584\">\u2026akkor val\u00f3sz\u00edn\u0171leg <strong data-start=\"4541\" data-end=\"4583\">a term\u00e9szetes hat\u00e1raid k\u00f6zel\u00e9ben j\u00e1rsz<\/strong>.<\/p><p data-start=\"4586\" data-end=\"4630\">Ekkor a c\u00e9l m\u00e1r nem a t\u00f6meg n\u00f6vel\u00e9se, hanem:<\/p><ul data-start=\"4631\" data-end=\"4783\"><li data-start=\"4631\" data-end=\"4660\"><p data-start=\"4633\" data-end=\"4660\"><strong data-start=\"4633\" data-end=\"4660\">Gyenges\u00e9gek korrig\u00e1l\u00e1sa<\/strong><\/p><\/li><li data-start=\"4661\" data-end=\"4686\"><p data-start=\"4663\" data-end=\"4686\"><strong data-start=\"4663\" data-end=\"4686\">Ar\u00e1nyoss\u00e1g jav\u00edt\u00e1sa<\/strong><\/p><\/li><li data-start=\"4687\" data-end=\"4728\"><p data-start=\"4689\" data-end=\"4728\"><strong data-start=\"4689\" data-end=\"4728\">Sz\u00e1lk\u00e1s\u00edt\u00e1s vagy teljes\u00edtm\u00e9nyf\u00f3kusz<\/strong><\/p><\/li><li data-start=\"4729\" data-end=\"4783\"><p data-start=\"4731\" data-end=\"4783\"><strong data-start=\"4731\" data-end=\"4783\">Eg\u00e9szs\u00e9g, mobilit\u00e1s, hossz\u00fa t\u00e1v\u00fa fenntarthat\u00f3s\u00e1g<\/strong><\/p><\/li><\/ul><p data-start=\"5960\" data-end=\"6004\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a06d7fd elementor-widget elementor-widget-spacer\" data-id=\"a06d7fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b3fc1b8 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"b3fc1b8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8b3f89f elementor-widget elementor-widget-heading\" data-id=\"8b3f89f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bonusz: Mi az FFMI \u00e9s mi\u00e9rt sz\u00e1m\u00edt?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d6efa9 elementor-widget elementor-widget-text-editor\" data-id=\"4d6efa9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"4829\" data-end=\"4942\">A <strong data-start=\"4831\" data-end=\"4861\">Fat-Free Mass Index (FFMI)<\/strong> egy mutat\u00f3, ami azt jelzi, mennyire izmos valaki a testmagass\u00e1g\u00e1hoz viszony\u00edtva.<\/p><h4 data-start=\"4944\" data-end=\"5012\"><strong>FFMI = (zs\u00edrmentes testt\u00f6meg kg-ban) \/ (testmagass\u00e1g m\u00e9terben)^2<\/strong><\/h4><p data-start=\"5014\" data-end=\"5032\">Kutat\u00e1sok szerint:<\/p><ul data-start=\"5033\" data-end=\"5217\"><li data-start=\"5033\" data-end=\"5081\"><p data-start=\"5035\" data-end=\"5081\">A <strong data-start=\"5037\" data-end=\"5070\">term\u00e9szetes FFMI fels\u0151 hat\u00e1ra<\/strong> kb. <strong data-start=\"5075\" data-end=\"5081\">25<\/strong><\/p><\/li><li data-start=\"5082\" data-end=\"5146\"><p data-start=\"5084\" data-end=\"5146\">Az \u00e1tlagos, j\u00f3l edzett natur\u00e1l sportol\u00f3k 22\u201324 k\u00f6z\u00f6tt mozognak<\/p><\/li><li data-start=\"5147\" data-end=\"5217\"><p data-start=\"5149\" data-end=\"5217\">Aki 25 f\u00f6l\u00e9 ker\u00fcl <strong data-start=\"5167\" data-end=\"5191\">alacsony testzs\u00edrral (pl.: f\u00e9rfiakn\u00e1l 10%)<\/strong>, val\u00f3sz\u00edn\u0171leg nem natur\u00e1l<\/p><\/li><\/ul><p data-start=\"5219\" data-end=\"5310\">Nem t\u00f6k\u00e9letes mutat\u00f3, de j\u00f3l jelzi, ha valaki l\u00e1tv\u00e1nyosan t\u00fall\u00e9pett a genetikai korl\u00e1tokon.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d1eabd elementor-widget elementor-widget-spacer\" data-id=\"2d1eabd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-59f2c07 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"59f2c07\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-695390b elementor-widget elementor-widget-heading\" data-id=\"695390b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00d6sszegz\u00e9s: hozd ki a maximumot, de maradj re\u00e1lis<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-27534f3 elementor-widget elementor-widget-text-editor\" data-id=\"27534f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"5370\" data-end=\"5483\">A natur\u00e1l test\u00e9p\u00edt\u00e9s nem a gyors eredm\u00e9nyekr\u0151l, hanem a <strong data-start=\"5426\" data-end=\"5477\">tudatos \u00e9p\u00edtkez\u00e9sr\u0151l \u00e9s hossz\u00fa t\u00e1v\u00fa fejl\u0151d\u00e9sr\u0151l<\/strong> sz\u00f3l.<\/p><h5 data-start=\"5485\" data-end=\"5511\"><strong>Amit \u00e9rdemes k\u00f6vetned:<\/strong><\/h5><p data-start=\"5512\" data-end=\"5722\">\u2705 Progressz\u00edv t\u00falterhel\u00e9s az edz\u00e9sben<br data-start=\"5549\" data-end=\"5552\" \/>\u2705 El\u00e9g feh\u00e9rje (kb. 1,6\u20132,2 g\/tests\u00falykilogramm)<br data-start=\"5600\" data-end=\"5603\" \/>\u2705 El\u00e9g kal\u00f3ria (sz\u00fcks\u00e9g szerint n\u00f6velve)<br data-start=\"5643\" data-end=\"5646\" \/>\u2705 Min\u0151s\u00e9gi alv\u00e1s (7\u20139 \u00f3ra\/\u00e9j)<br data-start=\"5675\" data-end=\"5678\" \/>\u2705 Stresszkezel\u00e9s<br data-start=\"5694\" data-end=\"5697\" \/>\u2705 <strong data-start=\"5699\" data-end=\"5722\">T\u00fcrelem \u00e9s kitart\u00e1s<\/strong><\/p><p data-start=\"5724\" data-end=\"5937\">Egy natur\u00e1l f\u00e9rfi <strong data-start=\"5742\" data-end=\"5760\">16\u201322 kg izmot<\/strong>, egy n\u0151 pedig <strong data-start=\"5775\" data-end=\"5792\">7\u201310 kg izmot<\/strong> \u00e9p\u00edthet re\u00e1lisan, ha mindent j\u00f3l csin\u00e1l. Ez m\u00e1r el\u00e9g ahhoz, hogy <strong data-start=\"5858\" data-end=\"5898\">l\u00e1tv\u00e1nyosan megv\u00e1ltozzon a fizikumod<\/strong>, az \u00f6nbizalmad \u00e9s az \u00e9letmin\u0151s\u00e9ged is.<\/p><hr data-start=\"5939\" data-end=\"5942\" \/><h4 data-start=\"5944\" data-end=\"5957\"><strong>Forr\u00e1sok:<\/strong><\/h4><ul data-start=\"5958\" data-end=\"6154\"><li data-start=\"5958\" data-end=\"6004\"><p data-start=\"5960\" data-end=\"6004\">Casey Butt, PhD: <em data-start=\"5977\" data-end=\"6002\">Your Muscular Potential<\/em><\/p><\/li><li data-start=\"6005\" data-end=\"6052\"><p data-start=\"6007\" data-end=\"6052\">Alan Aragon: <em data-start=\"6020\" data-end=\"6050\">Girth Control, AARR Research<\/em><\/p><\/li><li data-start=\"6053\" data-end=\"6154\"><p data-start=\"6055\" data-end=\"6154\">Kouri EM et al. (1995): <em data-start=\"6079\" data-end=\"6154\">Fat-Free Mass Index in Users and Nonusers of Anabolic-Androgenic Steroids<\/em><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b06eb3 elementor-widget elementor-widget-spacer\" data-id=\"1b06eb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-317d35d0 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"317d35d0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-69d60e9e elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"69d60e9e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_whatsapp\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: whatsapp\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-whatsapp\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M380.9 97.1C339 55.1 283.2 32 223.9 32c-122.4 0-222 99.6-222 222 0 39.1 10.2 77.3 29.6 111L0 480l117.7-30.9c32.4 17.7 68.9 27 106.1 27h.1c122.3 0 224.1-99.6 224.1-222 0-59.3-25.2-115-67.1-157zm-157 341.6c-33.2 0-65.7-8.9-94-25.7l-6.7-4-69.8 18.3L72 359.2l-4.4-7c-18.5-29.4-28.2-63.3-28.2-98.2 0-101.7 82.8-184.5 184.6-184.5 49.3 0 95.6 19.2 130.4 54.1 34.8 34.9 56.2 81.2 56.1 130.5 0 101.8-84.9 184.6-186.6 184.6zm101.2-138.2c-5.5-2.8-32.8-16.2-37.9-18-5.1-1.9-8.8-2.8-12.5 2.8-3.7 5.6-14.3 18-17.6 21.8-3.2 3.7-6.5 4.2-12 1.4-32.6-16.3-54-29.1-75.5-66-5.7-9.8 5.7-9.1 16.3-30.3 1.8-3.7.9-6.9-.5-9.7-1.4-2.8-12.5-30.1-17.1-41.2-4.5-10.8-9.1-9.3-12.5-9.5-3.2-.2-6.9-.2-10.6-.2-3.7 0-9.7 1.4-14.8 6.9-5.1 5.6-19.4 19-19.4 46.3 0 27.3 19.9 53.7 22.6 57.4 2.8 3.7 39.1 59.7 94.8 83.8 35.2 15.2 49 16.5 66.6 13.9 10.7-1.6 32.8-13.4 37.4-26.4 4.6-13 4.6-24.1 3.2-26.4-1.3-2.5-5-3.9-10.5-6.6z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ad7058f elementor-widget elementor-widget-wpr-post-navigation\" data-id=\"1ad7058f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wpr-post-navigation.default\">\n\t\t\t\t\t<div class=\"wpr-post-navigation-wrap elementor-clearfix wpr-post-nav-static-wrap wpr-post-nav-dividers\"><div class=\"wpr-post-nav-prev wpr-post-navigation wpr-post-nav-static\"><a href=\"https:\/\/phoenixedzoterem.hu\/en\/szenhidrat-a-teljes-utmutato\/\" class=\"elementor-clearfix\"><div class=\"wpr-posts-navigation-svg-wrapper\"><svg version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewbox=\"0 0 303.3 512\" style=\"enable-background:new 0 0 303.3 512;\" xml:space=\"preserve\"><g><polygon class=\"st0\" points=\"94.7,256 303.3,464.6 256,512 47.3,303.4 0,256 47.3,208.6 256,0 303.3,47.4 \"\/><\/g><\/svg><\/div><div class=\"wpr-post-nav-labels\"><span>El\u0151z\u0151 bejegyz\u00e9s<\/span><\/div><\/a><\/div><div class=\"wpr-post-nav-divider\"><\/div><div class=\"wpr-post-nav-next wpr-post-navigation wpr-post-nav-static\"><a href=\"https:\/\/phoenixedzoterem.hu\/en\/a-karacsony-tulelesenek-utmutatoja\/\" class=\"elementor-clearfix\"><div class=\"wpr-post-nav-labels\"><span>K\u00f6vetkez\u0151 bejegyz\u00e9s<\/span><\/div><div class=\"wpr-posts-navigation-svg-wrapper\"><svg style=\"transform: rotate(180deg); -webkit-transform: rotate(180deg);\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewbox=\"0 0 303.3 512\" xml:space=\"preserve\"><g><polygon class=\"st0\" points=\"94.7,256 303.3,464.6 256,512 47.3,303.4 0,256 47.3,208.6 256,0 303.3,47.4 \"\/><\/g><\/svg><\/div><\/a><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-36ba1bbb e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"36ba1bbb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6bd438bd elementor-widget elementor-widget-spacer\" data-id=\"6bd438bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-125042dd elementor-widget elementor-widget-heading\" data-id=\"125042dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tov\u00e1bbi posztok<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4612807 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4612807\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-52316d4 elementor-widget elementor-widget-wpr-magazine-grid\" data-id=\"52316d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wpr-magazine-grid.default\">\n\t\t\t\t\t<div class=\"wpr-magazine-grid-wrap\"  data-slide-effect=\"\"><section class=\"wpr-magazine-grid wpr-mgzn-grid-1-1-3 wpr-mgzn-grid-rows-1\"><article class=\"wpr-mgzn-grid-item elementor-clearfix post-3205 post type-post status-publish format-standard has-post-thumbnail hentry category-sport tag-dieta tag-edzes tag-etkezes tag-fogyas tag-karacsony tag-suly tag-unnepek\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/12\/Nevtelen-1024-x-768-keppont.jpg\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/12\/Nevtelen-1024-x-768-keppont.jpg)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/a-karacsony-tulelesenek-utmutatoja\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-1\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/sport\/\">Sport<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/a-karacsony-tulelesenek-utmutatoja\/\">A Kar\u00e1csony T\u00fal\u00e9l\u00e9s\u00e9nek \u00datmutat\u00f3ja<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><article class=\"wpr-mgzn-grid-item elementor-clearfix post-3138 post type-post status-publish format-standard has-post-thumbnail hentry category-sport\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/07\/anastase-maragos-7kEpUPB8vNk-unsplash.jpg\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/07\/anastase-maragos-7kEpUPB8vNk-unsplash.jpg)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/mennyi-izmot-tudok-epiteni-termeszetesen\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-1\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/sport\/\">Sport<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/mennyi-izmot-tudok-epiteni-termeszetesen\/\">Mennyi izmot tudok \u00e9p\u00edteni term\u00e9szetesen?<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><article class=\"wpr-mgzn-grid-item elementor-clearfix post-2899 post type-post status-publish format-standard has-post-thumbnail hentry category-egeszseg tag-dieta tag-etkezes tag-fogyas tag-makrok tag-suly tag-szenhidrat\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/05\/Szenhidrat-banner-1024-x-768-keppont.jpg\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/05\/Szenhidrat-banner-1024-x-768-keppont.jpg)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/szenhidrat-a-teljes-utmutato\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-13\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/egeszseg\/\">Eg\u00e9szs\u00e9g<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/szenhidrat-a-teljes-utmutato\/\">Sz\u00e9nhidr\u00e1t: A teljes \u00fatmutat\u00f3<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><article class=\"wpr-mgzn-grid-item elementor-clearfix post-2861 post type-post status-publish format-standard has-post-thumbnail hentry category-egeszseg\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/01\/IMG_8554-scaled.jpg\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/01\/IMG_8554-scaled.jpg)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/a-phoenix-filozofiaja-a-reggelirol\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-13\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/egeszseg\/\">Eg\u00e9szs\u00e9g<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/a-phoenix-filozofiaja-a-reggelirol\/\">A Phoenix filoz\u00f3fi\u00e1ja a reggelir\u0151l<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><article class=\"wpr-mgzn-grid-item elementor-clearfix post-2840 post type-post status-publish format-standard has-post-thumbnail hentry category-sport\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/01\/Nevtelen-terv-5.png\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/01\/Nevtelen-terv-5.png)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/ujevi-fogadalmak-hogyan-tartsd-be-oket-2\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-1\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/sport\/\">Sport<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/ujevi-fogadalmak-hogyan-tartsd-be-oket-2\/\">\u00daj\u00e9vi fogadalmak: Hogyan tartsd be \u0151ket?<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><\/section><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22197890 elementor-widget elementor-widget-spacer\" data-id=\"22197890\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Ha m\u00e1r egy ideje s\u00falyz\u00f3s edz\u00e9st v\u00e9gzel, helyesen t\u00e1pl\u00e1lkozol, \u00e9s k\u00f6vetkezetes vagy, teljesen jogos a k\u00e9rd\u00e9s:<br \/>\n\u201eMennyi izmot \u00e9p\u00edthetek fel term\u00e9szetesen, szteroidok n\u00e9lk\u00fcl?\u201d<\/p>\n<p>A v\u00e1lasz t\u00f6bb t\u00e9nyez\u0151t\u0151l f\u00fcgg: genetik\u00e1t\u00f3l, edz\u00e9sm\u00faltt\u00f3l, t\u00e1pl\u00e1lkoz\u00e1st\u00f3l, \u00e9letm\u00f3dt\u00f3l \u2013 de meglep\u0151en pontos becsl\u00e9st kaphatunk a t\u00e9m\u00e1ban olyan szakemberek munk\u00e1ja alapj\u00e1n, mint Casey Butt, Eric Helms, Brad Schoenfeld vagy Alan Aragon.<\/p>","protected":false},"author":1,"featured_media":3142,"comment_status":"open","ping_status":"closed","sticky":false,"template":"elementor_canvas","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport"],"_links":{"self":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/3138","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/comments?post=3138"}],"version-history":[{"count":2,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/3138\/revisions"}],"predecessor-version":[{"id":3218,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/3138\/revisions\/3218"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/media\/3142"}],"wp:attachment":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/media?parent=3138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/categories?post=3138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/tags?post=3138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}