{"id":3049,"date":"2026-06-14T11:24:31","date_gmt":"2026-06-14T10:24:31","guid":{"rendered":"https:\/\/menopower.si\/?p=3049"},"modified":"2026-10-06T12:52:41","modified_gmt":"2026-10-06T11:52:41","slug":"menozgodba-trebusna-mascoba-perimenopavza","status":"publish","type":"post","link":"https:\/\/menopower.si\/index.php\/2026\/06\/14\/menozgodba-trebusna-mascoba-perimenopavza\/","title":{"rendered":"Moja MenoZgodba: trebu\u0161na ma\u0161\u010doba kljub rednemu treningu"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row css=&#8221;.vc_custom_1434367606190{margin-bottom: 55px !important;}&#8221;][vc_column][vc_custom_heading text=&#8221;Perimenopavza in trening: ko telo zahteva svoje&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Perimenopavza in trening sta se pri meni sre\u010dala ravno v obdobju, ko sem bila telesno najbolj dejavna \u2013 pa se je telo vseeno za\u010delo vesti po svoje.<\/p>\n<p>Stara sem 43 let. Kljub \u0161tirim do petim treningom na teden se mi je za\u010dela kopi\u010diti ma\u0161\u010doba na stegnih in spodnjem delu trebuha. S\u010dasoma mi je postalo jasno, da so bili kardio treningi preve\u010d intenzivni: najprej so pokurili glikogenske zaloge (zalogo energije v mi\u0161icah), nato pa \u0161e mi\u0161ice.<\/p>\n<p>Ob tem sem jedla premalo in ob premajhnem vnosu kalorij je telo za\u010delo reagirati po svoje. Svoje je dodalo padanje progesterona in estrogena, zato sem se odlo\u010dila, da spremenim svoj pristop.[\/vc_column_text][hc_info_box css=&#8221;.vc_custom_1781432338068{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ceac6d;\"><strong>\ud83d\udccc Ali si vedela?<\/strong><br \/>\nEstrogen pomaga vzdr\u017eevati mi\u0161i\u010dno maso, zato se ob njegovem upadu mi\u0161ice izgubljajo hitreje. Vaje za mo\u010d in dovolj beljakovin to izgubo najbolj zadr\u017eijo.<br \/>\n<\/span><\/p>\n<p>[\/hc_info_box][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1434367606190{margin-bottom: 55px !important;}&#8221;][vc_column][vc_custom_heading text=&#8221;Ko sem za\u010dela poslu\u0161ati telo&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Spoznala sem, da telo zdaj potrebuje druga\u010den ritem. Za\u010dela sem ga bolj poslu\u0161ati in pri vadbi, prehrani in dodatkih postopoma prilagodila vsakdan. Vsako spremembo sem dodajala po\u010dasi in spremljala, kako se odzove.<\/p>\n<p><em>\u00bbZve\u010der jem samo beljakovine in vlaknine, ma\u0161\u010dobne obloge pa se manj\u0161ajo.\u00ab<\/em>[\/vc_column_text][vc_cta h2=&#8221;Trening za mo\u010d, ki ga vodimo skupaj&#8221;]Pri MenoPower te skozi trening za mo\u010d vodimo korak za korakom, prilagojeno spremembam, ki jih telo do\u017eivlja v perimenopavzi \u2013 v mini skupini ali semi-privat. <a href=\"https:\/\/menopower.si\/index.php\/treningi\/\">\ud83d\udc49 Rezerviraj svoj termin.<\/a>[\/vc_cta][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1434367606190{margin-bottom: 55px !important;}&#8221;][vc_column][vc_custom_heading text=&#8221;Perimenopavza in trening: koraki, ki jih je dodala&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Iz njene poti izstopa nekaj korakov, ki jih je uvajala postopoma:<\/p>\n<ul>\n<li><strong>Vaje za mo\u010d v ospredje<\/strong> \u2013 ker jo je preve\u010d kardia stalo mi\u0161ic, je te\u017ei\u0161\u010de prenesla na trening za mo\u010d; <a href=\"https:\/\/menopower.si\/index.php\/2025\/08\/01\/trening-za-moc-po-40-letu\/\">zakaj je vadba za mo\u010d po 40. letu klju\u010dna za ohranjanje mi\u0161ic<\/a>, spremlja tudi sama.<\/li>\n<li><strong>Rastlinski estrogeni v prehrani<\/strong> \u2013 soji in tofuju je dala mesto kot viru fitoestrogenov (rastlinskih snovi, podobnih estrogenu) in opa\u017ea lep\u0161o ko\u017eo; ker se ma\u0161\u010doba v tem obdobju <a href=\"https:\/\/menopower.si\/index.php\/2025\/10\/22\/pridobivanje-teze-v-menopavzi\/\">marsikateri \u017eenski prerazporedi okoli pasu<\/a>, je hrano prilagodila tudi temu.<\/li>\n<li><strong>Ciljni dodatki<\/strong> \u2013 dodala je DHEA, vitamine in omega-3 in po njenih besedah so prvi znaki perimenopavze, predvsem no\u010dno potenje, izginili; ker je DHEA hormonski dodatek, sodi v pogovor z zdravnico in spremljanje izvidov.<\/li>\n<\/ul>\n<p>Pri rastlinski podpori se mnenja pogosto razhajajo, zato je dobro vedeti, da <a href=\"https:\/\/www.womens-health-concern.org\/wp-content\/uploads\/2025\/11\/03-NEW-WHC-FACTSHEET-Complementary-And-Alternative-Therapies-NOV2025-B.pdf\" target=\"_blank\" rel=\"noopener\">nehormonske, rastlinske pristope k simptomom stroka presoja previdno in za vsako \u017eensko posebej<\/a>, saj kar eni prinese olaj\u0161anje, pri drugi ne zale\u017ee enako.[\/vc_column_text][hc_info_box css=&#8221;.vc_custom_1781432439936{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ceac6d;\"><strong>\ud83d\udccc Zanimivost:<\/strong><br \/>\nV perimenopavzi se telesna sestava spremeni tudi takrat, ko se te\u017ea na tehtnici skoraj ne premakne \u2013 ma\u0161\u010doba se pogosteje nabira globlje v predelu trebuha.<\/span><\/p>\n<p>[\/hc_info_box][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1434367606190{margin-bottom: 55px !important;}&#8221;][vc_column][vc_custom_heading text=&#8221;Vsaka \u017eenska i\u0161\u010de svoj na\u010din&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Njena pot se sklene z mirno ugotovitvijo:<\/p>\n<p><em>\u00bbVsaka \u017eenska i\u0161\u010de svoj na\u010din. To je moja zgodba in dokaz, da v menopavzi ni ene same poti.\u00ab<\/em><\/p>\n<p>Vsaka izku\u0161nja je druga\u010dna. S poslu\u0161anjem telesa in vztrajnostjo se da marsikaj uskladiti.[\/vc_column_text][vc_row_inner][vc_column_inner width=&#8221;1\/4&#8243;][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_gallery type=&#8221;flexslider_slide&#8221; interval=&#8221;0&#8243; images=&#8221;3050,3051,3052,3053,3054,3055,3056,3057&#8243; img_size=&#8221;800&#215;1000&#8243;][\/vc_column_inner][vc_column_inner width=&#8221;1\/4&#8243;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator border_width=&#8221;7&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;16px&#8221;][vc_custom_heading text=&#8221;Na kateri trening za mo\u010d se bo\u0161 prijavila?&#8221; use_theme_fonts=&#8221;yes&#8221;]\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f8-o1\" lang=\"sl-SI\" dir=\"ltr\" data-wpcf7-id=\"8\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/index.php\/wp-json\/wp\/v2\/posts\/3049#wpcf7-f8-o1\" method=\"post\" class=\"wpcf7-form init 65cf27f8a1413e78b64b224eef85fd34 cmatic-conn cmatic-aud-0 cmatic-mapd0-0 cmatic-098109 cmatic-sent-14 cmatic-total-19\" aria-label=\"Kontaktni obrazec\" novalidate=\"novalidate\" data-status=\"init\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"8\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.7\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"sl_SI\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f8-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/><input type=\"hidden\" name=\"_wpcf7cf_hidden_group_fields\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_hidden_groups\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_visible_groups\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_repeaters\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_steps\" value=\"{}\" \/><input type=\"hidden\" name=\"_wpcf7cf_options\" value=\"{&quot;form_id&quot;:8,&quot;conditions&quot;:[{&quot;then_field&quot;:&quot;-1&quot;,&quot;and_rules&quot;:[{&quot;if_field&quot;:&quot;-1&quot;,&quot;operator&quot;:&quot;equals&quot;,&quot;if_value&quot;:&quot;mini&quot;}]},{&quot;then_field&quot;:&quot;-1&quot;,&quot;and_rules&quot;:[{&quot;if_field&quot;:&quot;-1&quot;,&quot;operator&quot;:&quot;equals&quot;,&quot;if_value&quot;:&quot;semi&quot;}]}],&quot;settings&quot;:{&quot;animation&quot;:&quot;yes&quot;,&quot;animation_intime&quot;:200,&quot;animation_outtime&quot;:200,&quot;conditions_ui&quot;:&quot;normal&quot;,&quot;notice_dismissed&quot;:false,&quot;repeater_remove_button&quot;:&quot;bottom&quot;}}\" \/>\n<\/fieldset>\n<div class=\"row\">\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Ime in priimek<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"text\" name=\"cf7-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>E-naslov<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" autocomplete=\"email\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"email\" name=\"cf7-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Telefonska \u0161tevilka<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-tel wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-tel\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"tel\" name=\"cf7-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Datum rojstva - neobvezno<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-dob\"><input class=\"wpcf7-form-control wpcf7-date wpcf7-validates-as-date\" aria-invalid=\"false\" value=\"\" type=\"date\" name=\"cf7-dob\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-2\">\n\t\t<p>Izberi termin v mini skupini ali semi-privat skupini\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-termin-mini\"><select class=\"wpcf7-form-control wpcf7-select\" aria-invalid=\"false\" name=\"cf7-termin-mini\"><option value=\"\">Mini skupina<\/option><option value=\"Ponedeljek in sreda 6.30\u20137.25\">Ponedeljek in sreda 6.30\u20137.25<\/option><option value=\"Torek in \u010detrtek 19.00\u201319.55\">Torek in \u010detrtek 19.00\u201319.55<\/option><option value=\"Torek in \u010detrtek 17.00\u201317.55 - \u010cAKALNA VRSTA\">Torek in \u010detrtek 17.00\u201317.55 - \u010cAKALNA VRSTA<\/option><option value=\"Torek in \u010detrtek 18.00\u201318.55 - \u010cAKALNA VRSTA\">Torek in \u010detrtek 18.00\u201318.55 - \u010cAKALNA VRSTA<\/option><\/select><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-termin-semi\"><select class=\"wpcf7-form-control wpcf7-select\" aria-invalid=\"false\" name=\"cf7-termin-semi\"><option value=\"\">Semi-privat<\/option><option value=\"Petek 7.00\u20137.55\">Petek 7.00\u20137.55<\/option><option value=\"Sreda 8.30\u20139.25\">Sreda 8.30\u20139.25<\/option><option value=\"Ponedeljek in sreda 7.30\u20138.25 - \u010cAKALNA VRSTA\">Ponedeljek in sreda 7.30\u20138.25 - \u010cAKALNA VRSTA<\/option><\/select><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p>Opombe \/ posebnosti (npr. po\u0161kodbe, izku\u0161nje...)<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-notes\"><textarea cols=\"40\" rows=\"10\" maxlength=\"2000\" class=\"wpcf7-form-control wpcf7-textarea\" aria-invalid=\"false\" name=\"cf7-notes\"><\/textarea><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-consent\"><span class=\"wpcf7-form-control wpcf7-checkbox wpcf7-validates-as-required\"><span class=\"wpcf7-list-item first last\"><label><input type=\"checkbox\" name=\"cf7-consent[]\" value=\"Strinjam se s pogoji obdelave podatkov in prejemanja novic MenoPower.\" \/><span class=\"wpcf7-list-item-label\">Strinjam se s pogoji obdelave podatkov in prejemanja novic MenoPower.<\/span><\/label><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 text-center\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner btn btn_view_primary btn-lg\" type=\"submit\" value=\"Prijavi se na vadbo\" \/>\n\t\t<\/p>\n\t<\/div>\n<\/div><input type='hidden' class='wpcf7-pum' value='{\"closepopup\":false,\"closedelay\":0,\"openpopup\":false,\"openpopup_id\":0}' \/><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<\/form>\n<\/div>\n[\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Stara sem 43 let. Kljub \u0161tirim do petim treningom na teden se mi je za\u010dela kopi\u010diti ma\u0161\u010doba na stegnih in spodnjem delu trebuha. S\u010dasoma mi je postalo jasno, da so bili kardio treningi preve\u010d intenzivni: najprej so pokurili glikogenske zaloge, nato pa \u0161e mi\u0161ice.<\/p>\n","protected":false},"author":1,"featured_media":3058,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[131,147],"tags":[],"class_list":["post-3049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menozgodbe","category-telo-in-teza"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Moja MenoZgodba: trebu\u0161na ma\u0161\u010doba kljub rednemu treningu<\/title>\n<meta name=\"description\" content=\"Moja MenoZgodba: perimenopavza in trening, ki je zahteval nov pristop k prehrani, dodatkom in vadbi po 40. letu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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