{"id":4017,"date":"2026-09-28T11:15:32","date_gmt":"2026-09-28T11:15:32","guid":{"rendered":"https:\/\/coachezzelite.com\/?p=4017"},"modified":"2026-09-28T11:15:38","modified_gmt":"2026-09-28T11:15:38","slug":"stubborn-fat-loss-men","status":"publish","type":"post","link":"https:\/\/coachezzelite.com\/en\/stubborn-fat-loss-men\/","title":{"rendered":"\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0631\u062c\u0627\u0644: \u0643\u064a\u0641 \u062a\u062e\u0633\u0631 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062e\u0648\u0627\u0635\u0631 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f"},"content":{"rendered":"<div dir=\"rtl\" lang=\"ar\" style=\"max-width:900px;margin:auto;line-height:1.95;color:#172554;\">\n<p><strong>\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0631\u062c\u0627\u0644 \u0648\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629<\/strong> \u0644\u0627 \u064a\u062d\u062a\u0627\u062c\u0627\u0646 \u0648\u0635\u0641\u0629 \u0633\u0631\u064a\u0629 \u0623\u0648 \u0645\u0626\u0627\u062a \u0627\u0644\u0639\u062f\u0627\u062a \u0644\u0644\u0628\u0637\u0646. \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u062e\u0637\u0629 \u062a\u0642\u0644\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u060c \u0648\u062a\u062d\u0627\u0641\u0638 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0642\u0648\u0629. \u0644\u0648 \u0648\u0632\u0646\u0643 \u0628\u064a\u0646\u0632\u0644 \u0644\u0643\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062e\u0648\u0627\u0635\u0631 \u0644\u0633\u0647 \u0645\u0648\u062c\u0648\u062f\u0629\u060c \u0641\u062f\u0647 \u0645\u0634 \u0645\u0639\u0646\u0627\u0647 \u0625\u0646 \u062c\u0633\u0645\u0643 \u00ab\u0645\u0628\u0642\u0627\u0634 \u0628\u064a\u062d\u0631\u0642\u00bb\u061b \u0627\u0644\u0645\u0647\u0645 \u062a\u0641\u0647\u0645 \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062a\u063a\u064a\u0631 \u0641\u0639\u0644\u064b\u0627\u060c \u0648\u062a\u0631\u0627\u062c\u0639 \u062e\u0637\u062a\u0643 \u0628\u0623\u0631\u0642\u0627\u0645 \u0648\u0627\u0636\u062d\u0629.<\/p>\n<p>\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0646\u0631\u0628\u0637 \u0628\u064a\u0646 \u0645\u0627 \u062a\u0631\u0627\u0647 \u0639\u0644\u0649 \u0645\u0633\u0631\u062d \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u062a\u0637\u0628\u064a\u0642\u0647 \u0641\u064a \u062d\u064a\u0627\u062a\u0643: \u062a\u063a\u0630\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u062a\u0645\u0646\u0639 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a\u0629.<\/p>\n<figure style=\"margin:24px 0;\"><img loading=\"lazy\" src=\"https:\/\/coachezzelite.com\/wp-content\/uploads\/2026\/09\/men-bodybuilding-contest-fat-loss.jpg\" alt=\"\u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0623\u062c\u0633\u0627\u0645 \u064a\u0639\u0631\u0636\u0648\u0646 \u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u0623\u0645\u0627\u0645 \u0627\u0644\u062d\u0643\u0627\u0645 \u0641\u064a \u0628\u0637\u0648\u0644\u0629 \u0627\u0644\u0628\u0635\u0631\u0629 2010\" width=\"1280\" height=\"853\" decoding=\"async\" style=\"width:100%;height:auto;border-radius:16px;\"><figcaption style=\"font-size:13px;color:#475569;\">\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0644\u0628\u0637\u0648\u0644\u0629 \u0627\u0644\u0628\u0635\u0631\u0629 2010\u060c \u062a\u0635\u0648\u064a\u0631 Staff Sgt. Adelita Mead \/ U.S. Army\u060c \u0645\u0644\u0643\u064a\u0629 \u0639\u0627\u0645\u0629 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629\u060c \u0639\u0628\u0631 <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Basra_bodybuilding_competition_DVIDS288968.jpg\">Wikimedia Commons<\/a>. \u0646\u0633\u062e\u0629 \u0645\u0635\u063a\u0631\u0629 \u062f\u0648\u0646 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0623\u062c\u0633\u0627\u0645. \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0644\u064a\u0633\u0648\u0627 \u0639\u0645\u0644\u0627\u0621 EzzFit \u0648\u0644\u0627 \u062a\u0645\u062b\u0644 \u0627\u0644\u0635\u0648\u0631\u0629 \u062a\u0623\u064a\u064a\u062f\u064b\u0627 \u0644\u0644\u062e\u062f\u0645\u0629.<\/figcaption><\/figure>\n<nav aria-label=\"\u0645\u062d\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0644\"><strong>\u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0644:<\/strong><ul><li><a href=\"#stage\">\u0643\u064a\u0641 \u064a\u0638\u0647\u0631 \u0627\u0644\u0644\u0627\u0639\u0628\u0648\u0646 \u0628\u0641\u0648\u0631\u0645\u0629 \u0627\u0644\u0628\u0637\u0648\u0644\u0629\u061f<\/a><\/li><li><a href=\"#stubborn\">\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062e\u0648\u0627\u0635\u0631<\/a><\/li><li><a href=\"#food\">\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0646\u0638\u0627\u0645 \u0627\u0644\u0623\u0643\u0644<\/a><\/li><li><a href=\"#training\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a><\/li><li><a href=\"#plateau\">\u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629<\/a><\/li><li><a href=\"#faq\">FAQ<\/a><\/li><\/ul><\/nav>\n<h2 id=\"stage\">\u0625\u0632\u0627\u064a \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0628\u064a\u0638\u0647\u0631\u0648\u0627 \u0646\u0627\u0634\u0641\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0648\u0644\u0627\u062a\u061f<\/h2>\n<p>\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0630\u064a \u062a\u0631\u0627\u0647 \u0646\u062a\u064a\u062c\u0629 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0649 \u0637\u0648\u064a\u0644\u060c \u062b\u0645 \u0645\u0631\u062d\u0644\u0629 \u0645\u0646\u0638\u0645\u0629 \u0644\u062e\u0641\u0636 \u0627\u0644\u062f\u0647\u0648\u0646. \u0648\u0627\u0644\u0625\u0636\u0627\u0621\u0629\u060c \u0644\u0648\u0646 \u0627\u0644\u0628\u0634\u0631\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645 \u0644\u0644\u0645\u0633\u0631\u062d\u060c \u0648\u0637\u0631\u064a\u0642\u0629 \u0639\u0631\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0632\u064a\u062f \u0648\u0636\u0648\u062d \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644. \u0644\u0630\u0644\u0643 \u0635\u0648\u0631\u0629 \u064a\u0648\u0645 \u0627\u0644\u0628\u0637\u0648\u0644\u0629 \u0644\u0627 \u062a\u062e\u0628\u0631\u0643 \u0643\u064a\u0641 \u064a\u0628\u062f\u0648 \u0627\u0644\u0634\u062e\u0635 \u0637\u0648\u0627\u0644 \u0627\u0644\u0633\u0646\u0629 \u0623\u0648 \u0639\u0646 \u062d\u0627\u0644\u062a\u0647 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>\u0627\u0644\u0641\u0648\u0631\u0645\u0629 \u0634\u062f\u064a\u062f\u0629 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u064a\u0633\u062a \u0647\u062f\u0641\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0643\u0644 \u0631\u062c\u0644\u060c \u0648\u0644\u0627 \u0634\u0631\u0637\u064b\u0627 \u0644\u0644\u0631\u0634\u0627\u0642\u0629. \u0648\u062a\u0624\u0643\u062f <a href=\"https:\/\/link.springer.com\/article\/10.1186\/1550-2783-11-20\">\u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/a> \u0623\u0646 \u0627\u0644\u062a\u062c\u0641\u064a\u0641 \u0648\u0627\u0644\u062a\u0644\u0627\u0639\u0628 \u0628\u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0623\u0645\u0644\u0627\u062d \u0642\u062f \u064a\u0643\u0648\u0646\u0627\u0646 \u062e\u0637\u0631\u064a\u0646. \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0645\u0627\u0621 \u0644\u064a\u0633\u062a \u062e\u0633\u0627\u0631\u0629 \u062f\u0647\u0648\u0646\u061b \u0644\u0627 \u062a\u0642\u0644\u062f \u0633\u062d\u0628 \u0627\u0644\u0645\u064a\u0627\u0647 \u0623\u0648 \u0645\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u0648\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0645\u0624\u0642\u062a.<\/p>\n<h2 id=\"stubborn\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062a\u0623\u062e\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629 \u0639\u0646\u062f \u0627\u0644\u0631\u062c\u0627\u0644\u061f<\/h2>\n<p>\u00ab\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629\u00bb \u0648\u0635\u0641 \u0634\u0627\u0626\u0639 \u0644\u0645\u0646\u0627\u0637\u0642 \u062a\u0628\u062f\u0648 \u0623\u0628\u0637\u0623 \u0641\u064a \u0627\u0644\u062a\u063a\u064a\u0631\u060c \u0645\u062b\u0644 \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062e\u0648\u0627\u0635\u0631\u060c \u0648\u0644\u064a\u0633 \u062a\u0634\u062e\u064a\u0635\u064b\u0627 \u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a\u0627\u062c \u062d\u0627\u0631\u0642\u064b\u0627 \u062e\u0627\u0635\u064b\u0627. \u062a\u062e\u062a\u0644\u0641 \u0623\u0645\u0627\u0643\u0646 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0631\u062a\u064a\u0628 \u0627\u0646\u062e\u0641\u0627\u0636\u0647\u0627 \u0628\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u0648\u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0643\u0645 \u0639\u0644\u0649 \u0646\u062c\u0627\u062d \u0627\u0644\u062e\u0637\u0629 \u0645\u0646 \u0645\u0646\u0637\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u062a\u0628\u0646\u064a \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0637\u0631\u064a\u0642\u0629 \u0645\u0648\u062b\u0648\u0642\u0629 \u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u0633\u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643. \u0641\u064a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\">\u062a\u062c\u0631\u0628\u0629 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0644\u0645 \u064a\u0624\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u062d\u062f\u0647 \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0639\u0646\u0648\u064a \u0641\u064a \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646. \u0627\u0644\u062d\u0644 \u0627\u0644\u0639\u0645\u0644\u064a \u0647\u0648 \u062e\u0641\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0643\u0644\u064a\u0629 \u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647\u060c \u0648\u0644\u064a\u0633 \u0645\u0636\u0627\u0639\u0641\u0629 \u0627\u0644\u0643\u0631\u0646\u0634 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<h2 id=\"food\">\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062a\u0646\u0634\u064a\u0641 \u0644\u0644\u0631\u062c\u0627\u0644: \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/h2>\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 <a href=\"https:\/\/coachezzelite.com\/en\/calorie-macro-calculator\/\">calorie and macro calculator<\/a> \u0643\u062a\u0642\u062f\u064a\u0631 \u0623\u0648\u0644\u064a\u060c \u062b\u0645 \u0627\u062e\u062a\u0628\u0631\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a. \u0627\u0644\u0639\u062c\u0632 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0623\u0633\u0647\u0644 \u0641\u064a \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u0646 \u0627\u0644\u0642\u0641\u0632 \u0625\u0644\u0649 \u0623\u0642\u0644 \u0643\u0645\u064a\u0629 \u0623\u0643\u0644 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0645\u0644\u0647\u0627. \u0648\u062a\u0648\u0636\u062d <a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12970-017-0174-y\">\u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u0623\u0646 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0639\u062c\u0632 \u0637\u0627\u0642\u0629 \u0645\u0633\u062a\u0645\u0631\u060c \u0648\u0623\u0646 \u0623\u0633\u0627\u0644\u064a\u0628 \u0623\u0643\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0646\u062c\u062d.<\/p>\n<p><strong>\u0645\u062b\u0627\u0644 \u062d\u0633\u0627\u0628\u064a \u0644\u0644\u062a\u0648\u0636\u064a\u062d:<\/strong> \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u062f\u0631\u0629 2600 \u0633\u0639\u0631\u0629\u060c \u0641\u0625\u0646 \u0639\u062c\u0632\u064b\u0627 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u064b\u0627 \u0642\u062f\u0631\u0647 15% \u064a\u0633\u0627\u0648\u064a 390 \u0633\u0639\u0631\u0629\u060c \u0641\u062a\u0643\u0648\u0646 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 2210 \u0633\u0639\u0631\u0627\u062a. \u0647\u0630\u0627 \u0645\u062b\u0627\u0644 \u0644\u062a\u0641\u0633\u064a\u0631 \u0627\u0644\u062d\u0633\u0627\u0628\u060c \u0648\u0644\u064a\u0633 \u0648\u0635\u0641\u0629 \u0644\u0643\u0644 \u0631\u062c\u0644 \u0623\u0648 \u0636\u0645\u0627\u0646\u064b\u0627 \u0644\u0645\u0639\u062f\u0644 \u0646\u0632\u0648\u0644 \u0645\u0639\u064a\u0646.<\/p>\n<h3>\u0643\u064a\u0641 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0634\u064a\u0641\u061f<\/h3>\n<p>\u0627\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0641\u064d. \u062a\u0634\u064a\u0631 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28642676\/\">\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u062f\u0648\u0644\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a> \u0625\u0644\u0649 \u0646\u062d\u0648 1.4\u20132 \u062c\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u062c\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u062a\u0645\u0631\u0646\u064a\u0646\u060c \u0648\u0642\u062f \u062a\u0631\u062a\u0641\u0639 \u0627\u0644\u062d\u0627\u062c\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u062c\u0632\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0644\u062f\u0649 \u0627\u0644\u0623\u0642\u0644 \u062f\u0647\u0648\u0646\u064b\u0627. \u0634\u062e\u0635 \u0648\u0632\u0646\u0647 80 \u0643\u062c\u0645 \u064a\u062a\u0646\u0627\u0648\u0644 160 \u062c\u0645 \u064a\u0648\u0645\u064a\u064b\u0627 \u064a\u062d\u0635\u0644 \u0639\u0644\u0649 2 \u062c\u0645\/\u0643\u062c\u0645\u061b \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a \u064a\u062a\u062d\u062f\u062f \u062d\u0633\u0628 \u062d\u0627\u0644\u062a\u0647 \u0648\u0644\u064a\u0633 \u0628\u0645\u062c\u0631\u062f \u0646\u0633\u062e \u0646\u0638\u0627\u0645 \u0644\u0627\u0639\u0628 \u0628\u0637\u0648\u0644\u0629.<\/p>\n<h3>\u0645\u0627\u0630\u0627 \u062a\u0623\u0643\u0644 \u0645\u0646 \u0623\u0643\u0644 \u0627\u0644\u0628\u064a\u062a\u061f<\/h3>\n<ul><li>\u0625\u0641\u0637\u0627\u0631 \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644\u0647: \u0628\u064a\u0636 \u0623\u0648 \u062c\u0628\u0646 \u0642\u0631\u064a\u0634\u060c \u0645\u0639 \u062e\u0628\u0632 \u0648\u062e\u0636\u0631\u0648\u0627\u062a.<\/li><li>\u063a\u062f\u0627\u0621: \u062f\u062c\u0627\u062c \u0623\u0648 \u0633\u0645\u0643 \u0623\u0648 \u0644\u062d\u0645 \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0645\u0639 \u0623\u0631\u0632 \u0623\u0648 \u0628\u0637\u0627\u0637\u0633 \u0648\u0633\u0644\u0637\u0629.<\/li><li>\u0633\u0646\u0627\u0643 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629: \u0632\u0628\u0627\u062f\u064a \u0648\u0641\u0627\u0643\u0647\u0629\u060c \u0623\u0648 \u062e\u064a\u0627\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u064a\u0648\u0645\u0643.<\/li><li>\u0639\u0634\u0627\u0621: \u0648\u062c\u0628\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0645\u0646 \u0627\u0644\u0645\u062a\u0627\u062d\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0637\u0627\u0642\u0629.<\/li><\/ul>\n<p>\u0647\u0630\u0647 \u0627\u062e\u062a\u064a\u0627\u0631\u0627\u062a \u0648\u0644\u064a\u0633\u062a \u062d\u0645\u064a\u0629 \u0645\u062d\u0633\u0648\u0628\u0629. \u0627\u0633\u062a\u062e\u062f\u0645 <a href=\"https:\/\/coachezzelite.com\/en\/food-calorie-calculator\/\">Food calorie calculator<\/a> \u0644\u0636\u0628\u0637 \u0627\u0644\u062d\u0635\u0635\u060c \u0648\u062d\u062f\u062f \u0647\u0644 \u0627\u0644\u0648\u0632\u0646 \u0646\u064a\u0626 \u0623\u0645 \u0645\u0637\u0647\u0648. \u0633\u062c\u0651\u0644 \u0627\u0644\u0632\u064a\u062a \u0648\u0627\u0644\u0635\u0648\u0635 \u0648\u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a\u061b \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0642\u062f \u062a\u0641\u0633\u0631 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u0645\u0643\u062a\u0648\u0628\u0629 \u0648\u0645\u0627 \u062a\u0623\u0643\u0644\u0647.<\/p>\n<p>\u0644\u0627 \u064a\u0644\u0632\u0645 \u062d\u0630\u0641 \u0627\u0644\u0623\u0631\u0632 \u0623\u0648 \u0627\u0644\u062e\u0628\u0632\u060c \u0648\u0644\u0627 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u0641\u0631. \u0627\u062e\u062a\u0631 \u062a\u0648\u0632\u064a\u0639\u064b\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0634\u0628\u0639\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 <a href=\"https:\/\/coachezzelite.com\/en\/free-diet-plan-generator\/\">\u0645\u0648\u0644\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u062c\u0627\u0646\u064a<\/a> \u0643\u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u062a\u0642\u062f\u064a\u0631\u064a\u0629 \u062a\u062d\u062a\u0627\u062c \u0645\u0631\u0627\u062c\u0639\u0629 \u0648\u062a\u062e\u0635\u064a\u0635\u064b\u0627.<\/p>\n<h2 id=\"training\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0644\u0644\u0631\u062c\u0627\u0644: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0623\u0636\u0641 \u062d\u0631\u0643\u0629 \u062a\u0646\u0627\u0633\u0628\u0643<\/h2>\n<p>\u0644\u0627 \u062a\u062d\u0648\u0651\u0644 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0643\u0644\u0647 \u0625\u0644\u0649 \u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0648\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0644\u0645\u062c\u0631\u062f \u062f\u062e\u0648\u0644 \u0627\u0644\u062a\u0646\u0634\u064a\u0641. \u0627\u062d\u062a\u0641\u0638 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u063a\u0637\u064a \u0627\u0644\u062f\u0641\u0639 \u0648\u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639\u060c \u0648\u0633\u062c\u0644 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u062c\u0648\u062f\u0629 \u0627\u0644\u0623\u062f\u0627\u0621. \u0645\u062b\u0627\u0644 \u062a\u0646\u0638\u064a\u0645\u064a \u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0639\u062f\u064a\u0644: \u062b\u0644\u0627\u062b\u0629 \u0623\u064a\u0627\u0645 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0628\u064a\u0646\u0647\u0627 \u0645\u0634\u064a \u064a\u0646\u0627\u0633\u0628 \u0648\u0642\u062a\u0643 \u0648\u0642\u062f\u0631\u062a\u0643. \u0639\u062f\u062f \u0627\u0644\u0623\u064a\u0627\u0645 \u0644\u064a\u0633 \u0648\u0635\u0641\u0629 \u0625\u0644\u0632\u0627\u0645\u064a\u0629.<\/p>\n<p>\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0633\u064a\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629\u060c \u0648\u0644\u064a\u0633 \u0639\u0642\u0648\u0628\u0629 \u0628\u0639\u062f \u0627\u0644\u0623\u0643\u0644. \u0627\u0628\u062f\u0623 \u0628\u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646\u0647\u060c \u062b\u0645 \u0639\u062f\u0651\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u0644\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u062c\u0639\u0644\u062a\u0643 \u0645\u0631\u0647\u0642\u064b\u0627 \u062c\u062f\u064b\u0627 \u0644\u062f\u0631\u062c\u0629 \u0623\u0646 \u062d\u0631\u0643\u062a\u0643 \u0628\u0642\u064a\u0629 \u0627\u0644\u064a\u0648\u0645 \u0642\u0644\u062a\u060c \u0641\u0631\u0627\u062c\u0639 \u0627\u0644\u0635\u0648\u0631\u0629 \u0643\u0627\u0645\u0644\u0629 \u0628\u062f\u0644 \u0627\u0644\u0627\u0643\u062a\u0641\u0627\u0621 \u0628\u0631\u0642\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632.<\/p>\n<h2 id=\"plateau\">\u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0634\u064a\u0641: \u0625\u0645\u062a\u0649 \u062a\u0639\u062f\u0651\u0644 \u0627\u0644\u062e\u0637\u0629\u061f<\/h2>\n<p>\u0642\u0631\u0627\u0621\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0631\u062a\u0641\u0639\u0629 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href=\"https:\/\/link.springer.com\/article\/10.1186\/s12970-014-0054-7\">\u062a\u062c\u0631\u0628\u0629 \u0635\u063a\u064a\u0631\u0629 \u0644\u0645\u062f\u0629 \u0623\u0631\u0628\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639<\/a> \u0648\u062c\u062f\u062a \u0646\u062a\u0627\u0626\u062c \u0645\u062a\u0634\u0627\u0628\u0647\u0629 \u0644\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0635\u0627\u0626\u0645\u064b\u0627 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u062d\u0645\u064a\u0629\u061b \u0644\u0627 \u062a\u062c\u0639\u0644 \u0627\u0644\u0635\u064a\u0627\u0645 \u0634\u0631\u0637\u064b\u0627 \u0644\u0646\u062c\u0627\u062d \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n<h3>\u0647\u0644 \u0645\u062d\u062a\u0627\u062c \u062d\u0627\u0631\u0642 \u062f\u0647\u0648\u0646\u061f<\/h3><p>\u0644\u0627 \u062a\u062c\u0639\u0644\u0647 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#f97316;border-radius:14px;padding:26px;margin-top:30px;\"><h2>\u0639\u0627\u064a\u0632 \u062a\u0646\u0634\u0641 \u0628\u062e\u0637\u0629 \u0645\u0639\u0645\u0648\u0644\u0629 \u0644\u064a\u0643\u061f \u0627\u0634\u062a\u0631\u0643 \u0645\u0639 \u0643\u0648\u062a\u0634 \u0639\u0632<\/h2><p>\u0628\u062f\u0644 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062f\u0627\u064a\u062a \u0643\u0644 \u0623\u0633\u0628\u0648\u0639\u060c \u0627\u0628\u062f\u0623 \u0645\u0639 EzzFit \u0628\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u0646\u0627\u0633\u0628\u0627\u0646 \u0645\u0633\u062a\u0648\u0627\u0643 \u0648\u0631\u0648\u062a\u064a\u0646\u0643\u060c \u0645\u0639 \u0645\u062a\u0627\u0628\u0639\u0629 \u0648\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u062d\u0633\u0628 \u062a\u0642\u062f\u0645\u0643. \u0647\u062f\u0641\u0646\u0627 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u062a\u062e\u0633\u0631 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\u0627\u0644\u0628\u0627\u0642\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u061f <a href=\"https:\/\/wa.me\/message\/VERUSJ2EU35BO1\">\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0643\u0648\u062a\u0634 \u0639\u0632 \u0639\u0644\u0649 \u0648\u0627\u062a\u0633\u0627\u0628<\/a>.<\/p><\/section><\/div>","protected":false},"excerpt":{"rendered":"<p>\u062a\u0646\u0634\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0631\u062c\u0627\u0644 \u0648\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629 \u0644\u0627 \u064a\u062d\u062a\u0627\u062c\u0627\u0646 \u0648\u0635\u0641\u0629 \u0633\u0631\u064a\u0629 \u0623\u0648 \u0645\u0626\u0627\u062a \u0627\u0644\u0639\u062f\u0627\u062a \u0644\u0644\u0628\u0637\u0646. \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u062e\u0637\u0629 \u062a\u0642\u0644\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u060c \u0648\u062a\u062d\u0627\u0641\u0638 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0642\u0648\u0629. \u0644\u0648 \u0648\u0632\u0646\u0643 \u0628\u064a\u0646\u0632\u0644 \u0644\u0643\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062e\u0648\u0627\u0635\u0631 \u0644\u0633\u0647 \u0645\u0648\u062c\u0648\u062f\u0629\u060c \u0641\u062f\u0647 \u0645\u0634 \u0645\u0639\u0646\u0627\u0647 \u0625\u0646 \u062c\u0633\u0645\u0643 \u00ab\u0645\u0628\u0642\u0627\u0634 \u0628\u064a\u062d\u0631\u0642\u00bb\u061b \u0627\u0644\u0645\u0647\u0645 \u062a\u0641\u0647\u0645 \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062a\u063a\u064a\u0631 \u0641\u0639\u0644\u064b\u0627\u060c \u0648\u062a\u0631\u0627\u062c\u0639 \u062e\u0637\u062a\u0643 \u0628\u0623\u0631\u0642\u0627\u0645 \u0648\u0627\u0636\u062d\u0629. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0646\u0631\u0628\u0637 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4015,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_focuskw":"","rank_math_title":"","rank_math_description":"","rank_math_focus_keyword":"","_aioseop_title":"","_aioseop_description":"","jetpack_post_was_ever_published":false},"categories":[45],"tags":[],"class_list":["post-4017","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-fat-loss"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.5 - aioseo.com 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