{"id":168149,"date":"2018-01-15T00:00:00","date_gmt":"2018-01-14T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/"},"modified":"2023-07-26T17:09:41","modified_gmt":"2023-07-26T15:09:41","slug":"odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/","title":{"rendered":"Odhalenie najv\u00e4\u010d\u0161\u00edch v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch nedostatkov vo fitness priemysle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Kalorie_vladnu\" title=\"Kal&oacute;rie vl&aacute;dnu\">Kal&oacute;rie vl&aacute;dnu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Optimalizacia_pomocou_flexibilneho_stravovania\" title=\"Optimaliz&aacute;cia pomocou flexibiln&eacute;ho stravovania\">Optimaliz&aacute;cia pomocou flexibiln&eacute;ho stravovania<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Vedecky_faktor\" title=\"Vedeck&yacute; faktor\">Vedeck&yacute; faktor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Nizko_sacharidove_diety_su_jedinym_sposobom_ako_spalit_tuk\" title=\"N&iacute;zko sacharidov&eacute; di&eacute;ty s&uacute; jedin&yacute;m sp&ocirc;sobom ako sp&aacute;li\u0165 tuk\">N&iacute;zko sacharidov&eacute; di&eacute;ty s&uacute; jedin&yacute;m sp&ocirc;sobom ako sp&aacute;li\u0165 tuk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Jedenim_sacharidov_v_noci_priberate\" title=\"Jeden&iacute;m sacharidov v noci priber&aacute;te\">Jeden&iacute;m sacharidov v noci priber&aacute;te<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Najlepsie_je_implementovat_pravidelne_%E2%80%9Ccheat_days%E2%80%9D_ked_popritom_striktne_dodrziavate_%E2%80%9Ccistu%E2%80%9D_dietu\" title=\"Najlep&scaron;ie je implementova\u0165 pravideln&eacute; &ldquo;cheat days&rdquo;, ke\u010f popritom striktne dodr\u017eiavate &#8220;\u010dist&uacute;&#8221; di&eacute;tu\">Najlep&scaron;ie je implementova\u0165 pravideln&eacute; &ldquo;cheat days&rdquo;, ke\u010f popritom striktne dodr\u017eiavate &#8220;\u010dist&uacute;&#8221; di&eacute;tu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Ludske_telo_moze_absorbovat_len_30_g_bielkovin_naraz\" title=\"\u013dudsk&eacute; telo m&ocirc;\u017ee absorbova\u0165 len 30 g bielkov&iacute;n naraz\">\u013dudsk&eacute; telo m&ocirc;\u017ee absorbova\u0165 len 30 g bielkov&iacute;n naraz<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Koniec_treningovych_mytov\" title=\"Koniec tr&eacute;ningov&yacute;ch m&yacute;tov\">Koniec tr&eacute;ningov&yacute;ch m&yacute;tov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Kardio_je_pre_stratu_tukov_nevyhnutne\" title=\"Kardio je pre stratu tukov nevyhnutn&eacute;\">Kardio je pre stratu tukov nevyhnutn&eacute;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Na_spalovanie_tuku_je_najlepsie_kardio_nalacno%E2%80%9C\" title=\"Na sp&aacute;\u013eovanie tuku je najlep&scaron;ie kardio ,,nala\u010dno&ldquo;\">Na sp&aacute;\u013eovanie tuku je najlep&scaron;ie kardio ,,nala\u010dno&ldquo;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Pri_snahe_zhodit_hmotnost_je_najlepsie_dvihanie_lahsich_zavazi_s_vyssim_poctom_opakovani\" title=\"Pri snahe zhodi\u0165 hmotnos\u0165 je najlep&scaron;ie dv&iacute;hanie \u013eah&scaron;&iacute;ch z&aacute;va\u017e&iacute; s vy&scaron;&scaron;&iacute;m po\u010dtom opakovan&iacute;\">Pri snahe zhodi\u0165 hmotnos\u0165 je najlep&scaron;ie dv&iacute;hanie \u013eah&scaron;&iacute;ch z&aacute;va\u017e&iacute; s vy&scaron;&scaron;&iacute;m po\u010dtom opakovan&iacute;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Pri_rysovani_svalov%E2%80%9D_je_najlepsie_dvihat_lahsie_vahy_s_vacsim_mnozstvom_opakovani\" title=\"Pri ,,rysovan&iacute; svalov&#8221;&nbsp;je najlep&scaron;ie dv&iacute;ha\u0165 \u013eah&scaron;ie v&aacute;hy s v&auml;\u010d&scaron;&iacute;m mno\u017estvom opakovan&iacute;\">Pri ,,rysovan&iacute; svalov&#8221;&nbsp;je najlep&scaron;ie dv&iacute;ha\u0165 \u013eah&scaron;ie v&aacute;hy s v&auml;\u010d&scaron;&iacute;m mno\u017estvom opakovan&iacute;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Mozete_%E2%80%9Clepit_detaily%E2%80%9D_do_svalov_podla_toho_ake_cvicenia_vykonavate\" title=\"M&ocirc;\u017eete &#8220;lepi\u0165 detaily&#8221; do svalov pod\u013ea toho, ak&eacute; cvi\u010denia vykon&aacute;vate\">M&ocirc;\u017eete &#8220;lepi\u0165 detaily&#8221; do svalov pod\u013ea toho, ak&eacute; cvi\u010denia vykon&aacute;vate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Najlepsie_je_cvicit_jednu_skupinu_svalov_raz_za_tyzden\" title=\"Najlep&scaron;ie je cvi\u010di\u0165 jednu skupinu svalov raz za t&yacute;\u017ede\u0148\">Najlep&scaron;ie je cvi\u010di\u0165 jednu skupinu svalov raz za t&yacute;\u017ede\u0148<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Realita_straty_tuku\" title=\"Realita straty tuku\">Realita straty tuku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/odhalenie-najvacsich-vyzivovych-a-treningovych-nedostatkov-vo-fitness-priemysle\/#Zaverecne_posolstvo\" title=\"Z&aacute;vere\u010dn&eacute; posolstvo\">Z&aacute;vere\u010dn&eacute; posolstvo<\/a><\/li><\/ul><\/nav><\/div>\n<p dir=\"ltr\">Potrebujete sacharidy alebo by ste sa im<strong> mali rad&scaron;ej vyh&yacute;ba\u0165?<\/strong> Nem&ocirc;\u017eete jes\u0165 chlieb, zmrzlinu a pizzu, ale m&aacute;te jes\u0165 zeler, kuracie m&auml;so a &scaron;pen&aacute;t, je to tak? Je lep&scaron;ie jes\u0165 8 alebo 6 jed&aacute;l denne? A \u010do cukor?<\/p>\n<p>Na z&aacute;klade toho, \u010do pravidelne \u010d&iacute;tate a po\u010d&uacute;vate v oblasti <strong><em>,,spr&aacute;vneho&ldquo;<\/em> stravovania<\/strong>, aby ste sa <strong>zbavili tuku<\/strong>, v&aacute;s m&ocirc;\u017ee strava skuto\u010dne stresova\u0165. <strong>\u010co by sme mali, kedy a v akom mno\u017estve jes\u0165?<\/strong> &nbsp;Po\u010fme si to spolu podrobnej&scaron;ie vysvetli\u0165.<\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Kalorie_vladnu\"><\/span><span style=\"color: #339966;\">Kal&oacute;rie vl&aacute;dnu<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span>Kal&oacute;ria je jednotka energie, ktor&uacute; va&scaron;e telo potrebuje, aby pre\u017eilo. <strong>Kal&oacute;ria <\/strong>je t&yacute;m, \u010do v kone\u010dnom d&ocirc;sledku <strong>rozhoduje<\/strong> o tom \u010di <strong>schudnete<\/strong>, <strong>udr\u017e&iacute;te si hmotnos\u0165<\/strong> alebo <strong>priberiete<\/strong>. Riadenie hmotnosti je v skuto\u010dnosti zalo\u017een&eacute; na ve\u013emi jednoduchej rovnici:<\/span><\/p>\n<ul>\n<li><span style=\"color: #339966;\"><em><strong>Ak prijmete menej kal&oacute;ri&iacute; ako sp&aacute;lite, tak schudnete.<\/strong><\/em><\/span><\/li>\n<li><span style=\"color: #339966;\"><em><strong>Ak prijmete viac kal&oacute;ri&iacute; ako sp&aacute;lite, tak priberiete.<\/strong><\/em><\/span><\/li>\n<li><span style=\"color: #339966;\"><em><strong>Ak prijmete rovnak&eacute; mno\u017estvo kal&oacute;ri&iacute; ako sp&aacute;lite, va&scaron;a hmotnos\u0165 sa nezmen&iacute;.<\/strong><\/em><\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span>To je cel&aacute; veda. Ve\u013emi d&ocirc;le\u017eit&aacute; &uacute;loha pri chudnut&iacute; alebo priberan&iacute; spo\u010d&iacute;va v <strong>mno\u017estve energie<\/strong>, ktor&uacute; <strong>prij&iacute;mate<\/strong>, v porovnan&iacute; s <strong>mno\u017estvom energie<\/strong>, ktor&uacute; <strong>vyd&aacute;vate<\/strong>. V kone\u010dnom d&ocirc;sledku nez&aacute;le\u017e&iacute; na ni\u010dom inom, ako na<strong> kalorickom pr&iacute;jme<\/strong>.<\/span><\/p>\n<p><span><span><\/p>\n<p><\/span><\/span><\/p>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">V&scaron;eobecn&eacute; pravidlo<\/span><\/h3>\n<p dir=\"ltr\"><span>Ve\u013emi <em>(ale naozaj ve\u013emi)<\/em> v&scaron;eobecn&yacute;m pravidlom je, \u017ee <strong>\u010d&iacute;m viac kal&oacute;ri&iacute; prijmete<\/strong>, t&yacute;m <strong>r&yacute;chlej&scaron;ie priberiete<\/strong> na v&aacute;he a <strong>vybudujete si svaly. <\/strong>Samozrejme, za predpokladu, \u017ee tr&eacute;nujete, av&scaron;ak pravdepodobne <strong>z&iacute;skate aj nadbyto\u010dn&yacute; tuk<\/strong>. Ak prijmete <strong>menej kal&oacute;ri&iacute;<\/strong>, r&yacute;chlej&scaron;ie <strong>strat&iacute;te v&aacute;hu<\/strong>, ale z&aacute;rove\u0148 je mo\u017en&eacute;, \u017ee <strong>sp&aacute;lite aj svaly<\/strong>.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Ako m&ocirc;\u017eete vidie\u0165, ide o hru \u010d&iacute;sel a stav rovnov&aacute;hy, ktor&yacute; v&aacute;s uist&iacute; v tom \u010di <strong>priberiete<\/strong> alebo <strong>schudnete<\/strong>, a budete \u017ea\u0165 &uacute;spech bez toho, aby ste nevyhnutne niesli n&aacute;sledky.<\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Optimalizacia_pomocou_flexibilneho_stravovania\"><\/span><span style=\"color: #339966;\">Optimaliz&aacute;cia pomocou flexibiln&eacute;ho stravovania<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span>Ak chcete <strong>optimalizova\u0165 svoj pr&iacute;stup k stravovaniu<\/strong>, budete musie\u0165 zv&aacute;\u017ei\u0165 r&aacute;tanie denn&eacute;ho mno\u017estva makro\u017eiv&iacute;n, teda <strong>bielkov&iacute;n<\/strong>, <strong>sacharidov<\/strong> a<strong> tukov<\/strong>. To v&aacute;m pom&ocirc;\u017ee <strong>vytvori\u0165 a udr\u017ea\u0165 si svalov&uacute; hmotu<\/strong>, zatia\u013e \u010do vy budete ma\u0165 vo va&scaron;om kalorickom pr&iacute;jme slobodu. Tak&yacute;to pr&iacute;stup je zn&aacute;my ako<strong> flexibiln&eacute; stravovanie<\/strong>, zalo\u017een&eacute; na hesle: <em>&ldquo;If it fits your macros&ldquo;<\/em> <em>(IFYM)<\/em>, \u010do sa d&aacute; vo\u013ene prelo\u017ei\u0165 ako: <em>&bdquo;<span>ak ti to sed&iacute; do makronutrientov, daj si to!<\/span>&ldquo;.<\/em>&nbsp;&nbsp;<\/span><\/p>\n<p dir=\"ltr\"><span>&nbsp;<\/span><\/p>\n<p dir=\"ltr\"><span>Flexibiln&eacute; stravovanie zah\u0155\u0148a <strong>obmedzenie vo\u013en&eacute;ho stravovania<\/strong> a zameriava sa na <strong>nutri\u010dn&yacute; obsah potrav&iacute;n<\/strong>, a nie na konkr&eacute;tne potraviny, ktor&eacute; s&uacute; <em>&#8220;dobr&eacute;&#8221;<\/em> alebo <em>&#8220;zl&eacute;&#8221;<\/em> <em>(ako to b&yacute;va v in&yacute;ch di&eacute;tach a form&aacute;ch stravovania)<\/em>. Monitorujete svoj <strong>denn&yacute; pr&iacute;jem<\/strong> pomocou sledovania kal&oacute;ri&iacute; alebo makro\u017eiv&iacute;n, a zameriavate sa pritom na potraviny, ktor&eacute; s&uacute; <strong>bohat&eacute; na \u017eiviny<\/strong>.<\/span><\/p>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">Sila IIFYM<\/span><\/h3>\n<p dir=\"ltr\"><span>Flexibiln&eacute; stravovanie je &uacute;spe&scaron;n&yacute; princ&iacute;p, preto\u017ee &uacute;plne <strong>eliminuje potrebu podv&aacute;dza\u0165 pri stravovan&iacute;<\/strong> <em>(cheat meals)<\/em>, v&yacute;razne <strong>zni\u017euje riziko nadmern&eacute;ho stravovania<\/strong> a zabezpe\u010duje, \u017ee sa s ove\u013ea v&auml;\u010d&scaron;ou pravdepodobnos\u0165ou budete dr\u017ea\u0165 svojho jed&aacute;lni\u010dka a nakoniec <strong>dosiahnete v&yacute;sledky<\/strong>. Je to v&scaron;etko o vytvoren&iacute; prirodzen&eacute;ho n&aacute;vyku, ktor&yacute; sa postar&aacute; o dlhodob&uacute; udr\u017eate\u013enos\u0165 v&aacute;&scaron;ho pr&iacute;stupu k strave a o pokroky v posil\u0148ovni.<\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"><span style=\"color: #339966;\">Flexibiln&eacute; stravovanie pon&uacute;ka <strong>benefity<\/strong> a je v&yacute;hodn&yacute;m sp&ocirc;sobom stravovania, ke\u010f\u017ee je <strong>\u013eahk&eacute; ho udr\u017ea\u0165 na dlh&uacute; dobu<\/strong>.<\/span><\/p>\n<hr \/>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Vedecky_faktor\"><\/span><span style=\"color: #339966;\">Vedeck&yacute; faktor<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span>V s&uacute;\u010dasnosti aj napriek tomu, \u017ee m&aacute;me viac vedeck&yacute;ch poznatkov &#8211; <strong>lep&scaron;&iacute; pr&iacute;stup k v&yacute;skumom<\/strong> a k <strong>literat&uacute;re ako kedyko\u013evek predt&yacute;m<\/strong>, pokia\u013e ide o v&yacute;znam kal&oacute;ri&iacute;, energetick&uacute; rovnov&aacute;hu a &scaron;trukt&uacute;ru stravy pre optim&aacute;lne budovanie svalov a stratu tukov pomocou flexibiln&eacute;ho stravovania, ve\u013ek&aacute; \u010das\u0165 tr&eacute;ningovej a stravovacej komunity je st&aacute;le v <strong>obdob&iacute; temnoty<\/strong> a <strong>zaseknut&aacute; v minulosti<\/strong>. Existuje to\u013eko <strong>m&yacute;tov<\/strong> a <strong>myln&yacute;ch neoveren&yacute;ch tvrden&iacute;<\/strong>, ktor&eacute; s&uacute; verejne zn&aacute;me, <strong>a\u017e je to desiv&eacute;<\/strong>. Mu\u017ei i \u017eeny a r&ocirc;zne samo\u013e&uacute;be fitness modelky st&aacute;le podporuj&uacute; zastaran&eacute; met&oacute;dy, ktor&eacute; ned&aacute;vaj&uacute; zmysel, <strong>neved&uacute; k v&yacute;sledkom<\/strong> a \u010dasto s&uacute; &uacute;plne zbyto\u010dn&eacute;.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Pozrime sa teda spolu na najbe\u017enej&scaron;ie m&yacute;ty, ktor&eacute; mo\u017eno aj s vami bude zdie\u013ea\u0165 namakan&yacute; tr&eacute;ner z fitka, ktor&yacute; nem&aacute; ani p&aacute;ru o tom, \u010do <strong>s&uacute; to vedecky podlo\u017een&eacute; fakty<\/strong>:<\/span><\/p>\n<h3 dir=\"ltr\"><\/h3>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">Jedzte m&aacute;lo a viackr&aacute;t do d\u0148a, aby ste zr&yacute;chlili v&aacute;&scaron; metabolizmus<\/span><\/h3>\n<p dir=\"ltr\"><span>Te&oacute;ria, \u017ee va&scaron;e telo by <strong>jednoduch&scaron;ie<\/strong> zvl&aacute;dlo <strong>str&aacute;vi\u0165&nbsp;<\/strong><strong>nieko\u013eko men&scaron;&iacute;ch jed&aacute;l<\/strong> denne v porovnan&iacute; s <strong>v&auml;\u010d&scaron;&iacute;mi a menej \u010dast&yacute;mi porciami<\/strong>, m&aacute; do istej miery zmysel, v&scaron;ak? Je to porovnate\u013en&eacute; s predstavou, \u017ee pou\u017eitie naraz ve\u013ek&eacute;ho mno\u017estva dreva na ohe\u0148 nemus&iacute; by\u0165 tak&eacute; v&yacute;hodn&eacute; ako postupn&eacute; prid&aacute;vanie do kozubu &#8211; ale v&aacute;&scaron;<strong> metabolizmus nie je ohe\u0148<\/strong>.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\">V\u017edy ke\u010f budete jes\u0165, <strong>spa\u013eujete kal&oacute;rie pri tr&aacute;ven&iacute;<\/strong> jedla, ktor&eacute; ste pr&aacute;ve skonzumovali. Hovor&iacute; sa tomu<em> termick&yacute; &uacute;\u010dinok potrav&iacute;n (TEF)<\/em>. Zatia\u013e \u010do r&ocirc;zne makronutrienty r&ocirc;zne vpl&yacute;vaj&uacute; na <strong>zv&yacute;&scaron;enie TEF<\/strong>, bez oh\u013eadu na to, \u010di sa pozer&aacute;te na percentu&aacute;lny n&aacute;rast z h\u013eadiska jedn&eacute;ho jedla alebo celodenn&yacute;ch jed&aacute;l, percento zost&aacute;va rovnak&eacute;.<\/p>\n<p dir=\"ltr\"><span>R&ocirc;zne makronutrienty maj&uacute; mierne <strong>odli&scaron;n&yacute; termick&yacute; &uacute;\u010dinok<\/strong>, ale na konci d\u0148a, <strong>10 x 250 kal&oacute;ri&iacute;<\/strong> <em>(10 r&ocirc;znych jed&aacute;l po 250 kal&oacute;ri&iacute;)<\/em> bude nakoniec <strong>sp&aacute;len&eacute; rovnako<\/strong> <strong>ako 1 x 2500 kal&oacute;ri&iacute;<\/strong>, pokia\u013e m&aacute; jedlo rovnak&yacute; obsah makro\u017eiv&iacute;n. <\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"><em><strong>Presta\u0148te so stopovan&iacute;m \u010dasu<\/strong> &#8211; nie je potrebn&eacute; vy\u010dk&aacute;va\u0165 na presn&yacute; \u010das, kedy jedlo skonzumujete. Ak chcete strati\u0165 tuk, sta\u010d&iacute; ke\u010f nebudete konzumova\u0165 pr&iacute;li&scaron; ve\u013ea celkov&yacute;ch kal&oacute;ri&iacute;.<\/em><\/p>\n<hr \/>\n<p dir=\"ltr\"><span>Za predpokladu, \u017ee <strong>sp\u013a\u0148ate ka\u017edodenn&eacute; po\u017eiadavky<\/strong> z h\u013eadiska <strong>kal&oacute;ri&iacute;<\/strong> a <strong>makronutrientov<\/strong>, je mno\u017estvo jedla, ktor&eacute; skonzumujete z ve\u013ekej \u010dasti pre zlo\u017eenie tela irelevantn&eacute;, samozrejme okrem vplyvu stravy na n&aacute;ladu, energiu, tr&eacute;ningov&uacute; intenzitu a podobne.<\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Nizko_sacharidove_diety_su_jedinym_sposobom_ako_spalit_tuk\"><\/span><span>N&iacute;zko sacharidov&eacute; di&eacute;ty s&uacute; jedin&yacute;m sp&ocirc;sobom ako sp&aacute;li\u0165 tuk<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>U\u017e dlh&uacute; dobu s&uacute; <strong>sacharidy pova\u017eovan&eacute; za nepriate\u013ea<\/strong> &#8211; &nbsp;zl&eacute; a &scaron;pinav&eacute; pr&iacute;&scaron;ery, ktor&eacute; s&uacute; zodpovedn&eacute; za <strong>n&aacute;rast mno\u017estva telesn&yacute;ch tukov<\/strong>. Jedn&yacute;m z hlavn&yacute;ch d&ocirc;vodov, pre\u010do si to \u013eudia myslia, s&uacute; &uacute;spechy stravovac&iacute;ch pr&iacute;stupov v dielach Atkinsa a South Beach, ktor&eacute; sa zameriavaj&uacute; na pr&iacute;sne <strong>obmedzenie pr&iacute;jmu sacharidov<\/strong> v prospech bielkov&iacute;n a tukov.<\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>\u013dudia maj&uacute; tendenciu by\u0165 dos\u0165 nad&scaron;en&iacute; po\u010das po\u010diato\u010dn&yacute;ch f&aacute;z stravovania s n&iacute;zkym obsahom sacharidov, preto\u017ee takmer <strong>okam\u017eite a v&yacute;razne str&aacute;caj&uacute; v&aacute;hu<\/strong>. Probl&eacute;m je, \u017ee ide v&auml;\u010d&scaron;inou o<strong> vodu <\/strong>a<strong> glykog&eacute;n<\/strong> &#8211; <strong>nie<\/strong> nevyhnutne o <strong>telesn&yacute; tuk<\/strong>.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Z dlhodob&eacute;ho h\u013eadiska sa ak&eacute;ko\u013evek rozdiely medzi di&eacute;tami s n&iacute;zkym obsahom sacharidov a in&yacute;mi di&eacute;tami vyva\u017euj&uacute; a ukazuj&uacute;, \u017ee <strong>nie je v&yacute;hodn&eacute;<\/strong> uprednostni\u0165 jednu pred druhou. Navy&scaron;e, ke\u010f \u013eudia maj&uacute; tendenciu zvoli\u0165 <strong>di&eacute;tu s n&iacute;zkym obsahom sacharidov<\/strong>, konzumuj&uacute; <strong>zv&yacute;&scaron;en&eacute; mno\u017estvo bielkov&iacute;n<\/strong>, ktor&eacute; maj&uacute; <strong>vy&scaron;&scaron;&iacute; termick&yacute; &uacute;\u010dinok<\/strong> a poskytuj&uacute; viac s&yacute;tosti, \u010do \u010falej prispieva k il&uacute;zii, \u017ee n&iacute;zkosacharidov&eacute; di&eacute;ty s&uacute; &uacute;\u010dinnej&scaron;ie. Okrem osobn&yacute;ch preferenci&iacute; a ur\u010dit&yacute;ch zdravotn&yacute;ch stavov alebo podobn&yacute;ch probl&eacute;mov,<strong> nie je potrebn&eacute; odstr&aacute;ni\u0165<\/strong> z va&scaron;ej stravy naj\u013eah&scaron;&iacute; zdroj energie.<\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"><em>Pokia\u013e <strong>spa\u013eujete viac kal&oacute;ri&iacute;<\/strong>, <strong>ne\u017e ste konzumovali<\/strong>, budete chudn&uacute;\u0165, bez oh\u013eadu na to, \u010di ste sacharidy konzumovali alebo nekonzumovali.<\/em><\/p>\n<hr \/>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Jedenim_sacharidov_v_noci_priberate\"><\/span><span>Jeden&iacute;m sacharidov v noci priber&aacute;te<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Nepl&aacute;nujete tr&eacute;nova\u0165 po ur\u010ditej hodine d\u0148a, tak\u017ee pravdepodobne nebudete potrebova\u0165 viac sacharidov, je to tak? S&uacute; pre telo <strong>zdrojom energie \u010d&iacute;slo 1<\/strong>, tak\u017ee sa zd&aacute;, \u017ee by to mohla by\u0165 pravda? Nie je to tak.<\/span><\/p>\n<p dir=\"ltr\"><span>&nbsp;<\/span><\/p>\n<p dir=\"ltr\"><span>Jednoducho nie. <strong>Spa\u013eovanie tuku vy\u017eaduje prij&iacute;ma\u0165 menej kal&oacute;ri&iacute; ako sp&aacute;li\u0165<\/strong>. Naozaj nez&aacute;le\u017e&iacute; na tom, \u010di sa rozhodnete konzumova\u0165 kal&oacute;rie sk&ocirc;r, ne\u017e ich sp&aacute;lite, preto\u017ee v&yacute;sledok je na konci d\u0148a rovnak&yacute;.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Najlepsie_je_implementovat_pravidelne_%E2%80%9Ccheat_days%E2%80%9D_ked_popritom_striktne_dodrziavate_%E2%80%9Ccistu%E2%80%9D_dietu\"><\/span><span>Najlep&scaron;ie je implementova\u0165 pravideln&eacute; &ldquo;cheat days&rdquo;, ke\u010f popritom striktne dodr\u017eiavate &#8220;\u010dist&uacute;&#8221; di&eacute;tu<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Ironick&aacute; z&aacute;le\u017eitos\u0165 pri \u013eu\u010foch, ktor&iacute; kritizuj&uacute; <em>&#8220;flexibiln&eacute; di&eacute;ty \/ IIFYM<\/em>&#8220;, je to, \u017ee sa pevne dr\u017eia svojho <em>&#8220;\u010dist&eacute;ho&#8221;<\/em> stravovacieho re\u017eimu len preto, aby sa vzdali a po kr&aacute;tkom \u010dase absolvovali dni, kedy m&ocirc;\u017eu podv&aacute;dza\u0165 &ndash; <strong>tzv. cheat days<\/strong>. Nenechajte sa zmias\u0165, tieto pr&iacute;pady preru&scaron;ovania di&eacute;ty iba sp&ocirc;sobuj&uacute; <strong>zm&auml;tok vo va&scaron;om tele<\/strong>.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Mnoh&iacute; cvi\u010denci\/&scaron;portovci tvrdia, \u017ee<em> &#8220;jes\u0165 \u010disto&#8221;<\/em> je k\u013e&uacute;\u010dom k &uacute;spechu, ke\u010f sa sna\u017e&iacute;me <strong>vybudova\u0165 svalstvo<\/strong> a <strong>sp&aacute;li\u0165 tuk<\/strong>. V ich mysli, <em>&#8220;\u010dist&eacute; jedenie&#8221;<\/em> znamen&aacute; de\u0148 pln&yacute; jed&aacute;l, ako je tuniak, brokolica a hned&aacute; ry\u017ea. Skuto\u010dnos\u0165 je tak&aacute;, \u017ee jes\u0165 oby\u010dajn&eacute;, nev&yacute;razn&eacute;, ako\u017ee <em>&bdquo;\u010derstv&eacute; tuniaky&ldquo;<\/em> z konzervy po cel&yacute; de\u0148, z v&aacute;s <strong>neurob&iacute; zdrav&scaron;ieho \u010dloveka<\/strong> a ani lep&scaron;ie vyzeraj&uacute;ceho. Jedin&eacute; \u010do z v&aacute;s tak&aacute;to strava urob&iacute;, je \u010dlovek, ktor&yacute; sa <strong>boj&iacute; stravy<\/strong> a nem&ocirc;\u017ee sa do\u010dka\u0165 svojho<em> &bdquo;cheat day&ldquo;<\/em>, aby dobehol, \u010do zame&scaron;kal.<\/span><\/p>\n<p dir=\"ltr\"><span>Rie&scaron;enie tohto probl&eacute;mu je celkom jednoduch&eacute; &ndash; sta\u0148te sa v kuchyni kreat&iacute;vnymi! Doprajte si <strong>v strave rozmanitos\u0165<\/strong> a presta\u0148te sa pozera\u0165 na niektor&eacute; jedl&aacute; ako na<em> &#8220;dobr&eacute;&#8221;<\/em> alebo <em>&#8220;zl&eacute;&#8221;<\/em>. Nemus&iacute;te sa ob&aacute;va\u0165, \u017ee trocha<em> &ldquo;junk food&rdquo;<\/em> <em>(nezdravej stravy)<\/em> raz za \u010das, naru&scaron;&iacute; va&scaron;e zdravie a fyzick&uacute; zdatnos\u0165, pokia\u013e dodr\u017eiavate <strong>spr&aacute;vne mno\u017estvo prijat&yacute;ch \u017eiv&iacute;n<\/strong>. Existuje mili&oacute;n sp&ocirc;sobov, ako <strong>jes\u0165 zdrav&uacute; v&yacute;\u017eivu<\/strong>, ktor&aacute; sa vyzna\u010duje <strong>v&yacute;\u017eivn&yacute;mi jedlami<\/strong> <strong>a z&aacute;rove\u0148 dobre chut&iacute;.<\/strong> Prekonajte my&scaron;lienku, \u017ee di&eacute;ty, ktor&yacute;ch v&yacute;sledkom je &scaron;t&iacute;hle telo, musia by\u0165 pre v&aacute;s nejakou <strong>obetou<\/strong> alebo <strong>utrpen&iacute;m<\/strong>.<\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"><em>Neexistuje \u017eiadny d&ocirc;vod, pre\u010do by ste nemohli dosahova\u0165 svoje<strong> fyzick&eacute; a v&yacute;konnostn&eacute; ciele<\/strong>, a z&aacute;rove\u0148 sa te&scaron;i\u0165 z jed&aacute;l, ktor&eacute; m&aacute;te radi. Pokia\u013e pravidelne cvi\u010d&iacute;te a d&aacute;te si hoci aj k&uacute;sok torty, tak v&aacute;m to neubl&iacute;\u017ei, pokia\u013e ju nezjete cel&uacute; sami.<\/em><\/p>\n<hr \/>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Ludske_telo_moze_absorbovat_len_30_g_bielkovin_naraz\"><\/span><span>\u013dudsk&eacute; telo m&ocirc;\u017ee absorbova\u0165 len 30 g bielkov&iacute;n naraz<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Z ak&eacute;hosi zvl&aacute;&scaron;tneho d&ocirc;vodu \u013eudia veria tomu, \u017ee telo je schopn&eacute; absorbova\u0165 len toto pomerne n&aacute;hodn&eacute; <em>(a mal&eacute;)<\/em> mno\u017estvo prote&iacute;nov naraz. <strong>Je to v&scaron;ak absol&uacute;tny v&yacute;mysel.<\/strong> V podstate ide o to, \u017ee va&scaron;e <strong>telo nedok&aacute;\u017ee absorbova\u0165\/str&aacute;vi\u0165 viac ako 30 g bielkov&iacute;n v jednom jedle<\/strong>, \u010do samozrejme nazna\u010duje, \u017ee <strong>automaticky vylu\u010dujete<\/strong> ak&eacute;ko\u013evek <strong>mno\u017estvo bielkov&iacute;n<\/strong>, ktor&eacute; je <strong>nad t&yacute;mto limitom<\/strong>. V podstate namiesto toho, aby va&scaron;e telo str&aacute;vilo <em>&#8220;nadbyto\u010dn&yacute;&#8221;<\/em> prote&iacute;n, magicky obch&aacute;dza zlo\u017eit&yacute; tr&aacute;viaci proces a dost&aacute;va sa priamo do hrub&eacute;ho \u010dreva.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\">Uvedomte si, \u017ee by sme boli absol&uacute;tne fyzicky zni\u010den&iacute;. Ak by to takto skuto\u010dne fungovalo, str&aacute;vili by sme na toalete cel&yacute; de\u0148.<\/p>\n<p><span><span><br \/><\/span><\/span>Neexistuje \u017eiadna literat&uacute;ra, ktor&aacute; by potvrdila, \u017ee telo nem&ocirc;\u017ee absorbova\u0165 viac ako 30 gramov prote&iacute;nov pri jednej konzum&aacute;cii. V skuto\u010dnosti sa v literat&uacute;re dozviete, \u017ee <strong>telo m&ocirc;\u017ee tr&aacute;vi\u0165 pomerne ve\u013ek&eacute; mno\u017estvo bielkov&iacute;n<\/strong>, ale trv&aacute; to dlh&scaron;ie ako pri men&scaron;ej d&aacute;vke. Namiesto presmerovania nadmern&eacute;ho prote&iacute;nu do hrub&eacute;ho \u010dreva kompenzuje r&yacute;chlos\u0165 tr&aacute;venia zn&iacute;\u017eenie d&aacute;vky \u017eiv&iacute;n, ktor&eacute; sa dost&aacute;vaj&uacute; do tenk&eacute;ho \u010dreva <em>(tzn. \u017dal&uacute;dok oneskoruje \u017eal&uacute;do\u010dn&eacute; procesy).<\/em><span><span><br \/><\/span><\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span><strong>Bielkoviny<\/strong>, podobne ako sacharidy, <strong>m&ocirc;\u017eu by\u0165 premenen&eacute; na tuk<\/strong>, ale sp&ocirc;soby, ako to urobi\u0165, s&uacute; biochemicky neefekt&iacute;vne, tak\u017ee sa to stane v men&scaron;ej miere. V&auml;\u010d&scaron;ina aminokysel&iacute;n, ktor&eacute; sa nepou\u017e&iacute;vaj&uacute; na synt&eacute;zu svalov&eacute;ho prote&iacute;nu, pravdepodobne podlieha oxid&aacute;cii alebo glukoneogen&eacute;ze pe\u010dene <em>(vytv&aacute;ranie gluk&oacute;zy na novo z nesacharidov&yacute;ch substr&aacute;tov)<\/em>, a preto sa n&aacute;sledne skladuje alebo <strong>pou\u017e&iacute;va na v&yacute;robu energie.<\/strong><\/span><\/p>\n<p dir=\"ltr\"><span><strong><br \/><\/strong><\/span><\/p>\n<hr \/>\n<p><em>Nebojte sa toho, \u017ee prijmete ve\u013ea bielkov&iacute;n naraz, va&scaron;e telo dok&aacute;\u017ee zaobch&aacute;dza\u0165 s mno\u017estvom, ktor&eacute; mu d&aacute;te. Je v&scaron;ak st&aacute;le najlep&scaron;ie rozdeli\u0165 pr&iacute;jem prote&iacute;nov do 3-5 jed&aacute;l, ne\u017e aby ste zjedli ve\u013ek&eacute; mno\u017estvo naraz.<\/em><\/p>\n<hr \/>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Koniec_treningovych_mytov\"><\/span><span>Koniec tr&eacute;ningov&yacute;ch m&yacute;tov<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Pokia\u013e ide o tr&eacute;ning, zd&aacute; sa, \u017ee myln&eacute; tvrdenia len tak jednoducho nezmizn&uacute;. Bez oh\u013eadu na to, ko\u013eko <strong>nezmyslov<\/strong> stoj&iacute; za ur\u010dit&yacute;mi ideol&oacute;giami, st&aacute;le existuje ve\u013ek&eacute; mno\u017estvo \u013eud&iacute;, ktor&iacute; zost&aacute;vaj&uacute; <strong>vern&iacute; svojim nezmyseln&yacute;m a neod&ocirc;vodnen&yacute;m met&oacute;dam<\/strong>.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>D&uacute;fajme, \u017ee vy budete k t&yacute;mto m&yacute;tom pristupova\u0165 s otvorenou mys\u013eou a uvid&iacute;te, \u017ee na konci tunela je naozaj svetlo. <strong>\u010c&iacute;tajte \u010falej<\/strong>, k&yacute;m neodhal&iacute;me niektor&eacute; z najv&auml;\u010d&scaron;&iacute;ch myln&yacute;ch tr&eacute;nigov&yacute;ch tvrden&iacute;, ktor&eacute; s&uacute; ne\u017eiad&uacute;cou s&uacute;\u010das\u0165ou fitness priemyslu.<\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Kardio_je_pre_stratu_tukov_nevyhnutne\"><\/span><span>Kardio je pre stratu tukov nevyhnutn&eacute;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><\/p>\n<p><\/span><\/span><\/p>\n<p dir=\"ltr\"><em>,,Zdv&iacute;hanie z&aacute;va\u017e&iacute; je skvel&eacute; pre budovanie a udr\u017eiavanie svalovej hmoty, tak\u017ee na to, aby sme p&aacute;lili telesn&yacute; tuk, budeme musie\u0165 dlh&scaron;iu dobu zvy&scaron;ova\u0165 srdcov&uacute; frekvenciu a &#8220;poti\u0165 sa&#8221;, aby sa tuk stratil pre\u010d. Je to tak?&#8221;<\/em><\/p>\n<p>Nie je !<\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Kardio <strong>nie je nevyhnutn&eacute; pre stratu tuku<\/strong>, ale m&ocirc;\u017ee pom&ocirc;c\u0165. Veda n&aacute;m hovor&iacute;, \u017ee schudneme, ke\u010f spa\u013eujeme viac kal&oacute;ri&iacute; ako prij&iacute;mame, tak\u017ee, ke\u010f je kardio v s&uacute;lade s touto rovnicou, ur\u010dite je to vhodn&eacute;. Ale zv&aacute;\u017ete to &#8211; <strong>zdv&iacute;hanie z&aacute;\u0165a\u017ee<\/strong> tie\u017e <strong>zvy&scaron;uje srdcov&uacute; frekvenciu<\/strong> a <strong>sp&aacute;li kal&oacute;rie<\/strong>. V skuto\u010dnosti, \u010d&iacute;m viac svalovej hmoty m&aacute;te, t&yacute;m viac kal&oacute;ri&iacute; sp&aacute;lite. Tak\u017ee by mohol existova\u0165 argument, ktor&yacute; tvrd&iacute;, \u017ee spa\u013eovanie kal&oacute;ri&iacute; prostredn&iacute;ctvom zdv&iacute;hania z&aacute;va\u017eia je z dlhodob&eacute;ho h\u013eadiska v&yacute;hodnej&scaron;ie, ale nie je to tak.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<hr \/>\n<p>Prid&aacute;vanie kardio cvi\u010denia do va&scaron;ej be\u017enej rutiny m&ocirc;\u017ee pom&ocirc;c\u0165 rozk&yacute;va\u0165 <strong>energetick&uacute; bilanciu<\/strong> <em>(vydan&eacute; kal&oacute;rie v porovnan&iacute; s prijat&yacute;mi)<\/em> vo v&aacute;&scaron; prospech, ale nie je ove\u013ea efekt&iacute;vnej&scaron;ie ako prij&iacute;manie men&scaron;ieho mno\u017estva kal&oacute;ri&iacute;. Op&auml;\u0165 je to v&scaron;etko o kalorickom v&yacute;daji &#8211; <strong>spa\u013eujete viac kal&oacute;ri&iacute; ako ste konzumovali?<\/strong><\/p>\n<hr \/>\n<p><strong><\/strong><span><span><br \/><\/span><\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Na_spalovanie_tuku_je_najlepsie_kardio_nalacno%E2%80%9C\"><\/span><span>Na sp&aacute;\u013eovanie tuku je najlep&scaron;ie kardio ,,nala\u010dno&ldquo;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><em>,,Ak ste nejedli pribli\u017ene 8 hod&iacute;n, preto\u017ee ste spali, ur\u010dite je \u013eah&scaron;ie vyu\u017ei\u0165 tie ne\u017eiad&uacute;ce z&aacute;soby tukov, v&scaron;ak?&#8221;<\/em><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>No, ani nie. V skuto\u010dnosti v&yacute;skum dokazuje, \u017ee ak je energetick&aacute; bilancia va&scaron;ej stravy na rovnakej &uacute;rovni ako va&scaron;e ciele (sp&aacute;lite viac kal&oacute;ri&iacute; ako ste konzumovali vy&scaron;&scaron;ie uveden&yacute;m sp&ocirc;sobom), <strong>strata tuku je podobn&aacute;<\/strong> bez oh\u013eadu na to, \u010di sa rozhodnete jes\u0165 pred vykonan&iacute;m kardia.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><em>,,Zistenia nazna\u010duj&uacute;, \u017ee zmeny telesnej kompoz&iacute;cie vplyvom aer&oacute;bneho cvi\u010denia v spojen&iacute; s deficitom kal&oacute;ri&iacute;, s&uacute; <strong>podobn&eacute; bez oh\u013eadu na to, \u010di je jednotlivec pred tr&eacute;ningom vyhladovan&yacute;<\/strong>. Preto t&iacute;, ktor&iacute; chc&uacute; zn&iacute;\u017ei\u0165 mno\u017estvo telesn&eacute;ho tuku, sa m&ocirc;\u017eu rozhodn&uacute;\u0165 \u010di bud&uacute; tr&eacute;nova\u0165 bu\u010f pred alebo po jedle, a to na z&aacute;klade vlastnej preferencie.&ldquo;<\/em><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Pri_snahe_zhodit_hmotnost_je_najlepsie_dvihanie_lahsich_zavazi_s_vyssim_poctom_opakovani\"><\/span><span>Pri snahe zhodi\u0165 hmotnos\u0165 je najlep&scaron;ie dv&iacute;hanie \u013eah&scaron;&iacute;ch z&aacute;va\u017e&iacute; s vy&scaron;&scaron;&iacute;m po\u010dtom opakovan&iacute;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>M&eacute;di&aacute; s&uacute; posadnut&eacute; t&yacute;mto tvrden&iacute;m, ale realita je, \u017ee ke\u010f \u013eudia myslia pojem <em>,,t&oacute;novan&yacute;&rdquo;<\/em> alebo <em>,,tonizovan&yacute;&rdquo;<\/em>, v skuto\u010dnosti t&yacute;m odkazuj&uacute; na defin&iacute;ciu svalov a ich tvaru, \u010do vedie k pevnej&scaron;iemu, &scaron;ir&scaron;iemu a atrakt&iacute;vnej&scaron;iemu telu. Ide o to, \u017ee vyzera\u0165 <em>,,vyt&oacute;novane&rdquo;<\/em> je mo\u017en&eacute;, ale vy\u017eaduje si to rozvoj svalov a <strong>zn&iacute;\u017eenie percentu&aacute;lneho podielu telesn&eacute;ho tuku<\/strong>, aby to bolo mo\u017en&eacute;. Jednoducho povedan&eacute;, najlep&scaron;&iacute; sp&ocirc;sob ako to dosiahnu\u0165 je zapoji\u0165 <strong>pravideln&uacute; hypertrofiu<\/strong> <em>(n&aacute;rast svalov)<\/em> s d&ocirc;razom na postupn&eacute; pre\u0165a\u017eovanie svalov, \u010d&iacute;m \u010falej t&yacute;m v&auml;\u010d&scaron;&iacute;m a by\u0165 s&uacute;\u010dasne <strong>v kalorickom prebytku<\/strong> <em>(pred podporu rastu)<\/em>. <\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>\u010ealej je to jednoducho z&aacute;le\u017eitos\u0165 toho, \u017ee sa dostanete do deficitu kal&oacute;ri&iacute; t&yacute;m, \u017ee budete prij&iacute;ma\u0165 menej kal&oacute;ri&iacute; ako spa\u013eujete, aby ste sa zbavili tuku a uk&aacute;zali tie \u0165a\u017eko z&iacute;skan&eacute; svaly, akon&aacute;hle dosiahnete ve\u013ekos\u0165, po akej ste t&uacute;\u017eili. <\/span><\/p>\n<p><span><span><\/p>\n<p><\/span><\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"><span>O\u010dividne je d&ocirc;le\u017eit&yacute;ch <strong>viac s&uacute;visiacich detailov<\/strong>, na ktor&eacute; sa oplat&iacute; upriami\u0165 pozornos\u0165, a to je pr&iacute;jem prote&iacute;nov, optim&aacute;lne tr&eacute;ningov&eacute; met&oacute;dy na udr\u017eanie svalovej hmoty at\u010f., a to je cel&yacute;m jadrom. M&ocirc;\u017ee&scaron; vyzera\u0165 <em>&ldquo;vyt&oacute;novane&rdquo;<\/em>, ale v skuto\u010dnosti neexistuje \u017eiadny sp&ocirc;sob ako akt&iacute;vne svaly<em> &ldquo;t&oacute;nova\u0165&rdquo;<\/em>.<\/span><\/p>\n<hr \/>\n<p><span><span><br \/><\/span><\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Pri_rysovani_svalov%E2%80%9D_je_najlepsie_dvihat_lahsie_vahy_s_vacsim_mnozstvom_opakovani\"><\/span><span>Pri ,,rysovan&iacute; svalov&#8221;&nbsp;<\/span>je najlep&scaron;ie dv&iacute;ha\u0165 \u013eah&scaron;ie v&aacute;hy s v&auml;\u010d&scaron;&iacute;m mno\u017estvom opakovan&iacute;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\">Zd&aacute; sa, \u017ee existuje mno\u017estvo myln&yacute;ch predst&aacute;v s&uacute;visiacich s posil\u0148ovan&iacute;m; obzvl&aacute;&scaron;\u0165 je popul&aacute;rna my&scaron;lienka, \u017ee zdv&iacute;hanie \u013eah&scaron;&iacute;ch v&aacute;h pri viacer&yacute;ch opakovaniach <em>(povedzme 15 +)<\/em> bude <em>&#8220;t&oacute;nova\u0165&#8221;<\/em> svaly <strong>lep&scaron;ie ako cvi\u010denie s \u0165a\u017ek&yacute;mi v&aacute;hami<\/strong> a men&scaron;&iacute;m po\u010dtom opakovan&iacute;<em> (6 alebo menej)<\/em>. Pokia\u013e ide o morfol&oacute;giu svalov, existuje len m&aacute;lo v&yacute;chodiskov&yacute;ch predpokladov, \u017ee cvi\u010denie s \u013eahkou v&aacute;hou a viacer&yacute;mi opakovaniami je <strong>pre hypertrofiu svalov nadraden&eacute;<\/strong> nad pou\u017eit&iacute;m maxim&aacute;lnej mo\u017enej hmotnosti, ktor&uacute; dok&aacute;\u017eete zdvihn&uacute;\u0165, ak urob&iacute;te len 5 opakovan&iacute; za s&eacute;riu.<\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Na konci d\u0148a doch&aacute;dza bu\u010f k <strong>hypertrofii svalov<\/strong> <em>(zv&auml;\u010d&scaron;enie objemu)<\/em> alebo <strong>atrofii<\/strong> <em>(zmen&scaron;enie objemu)<\/em>, \u010do men&iacute; ich tvar. Kombinovanie nieko\u013ek&yacute;ch opakovan&iacute; s vy&scaron;&scaron;&iacute;m z&aacute;va\u017e&iacute;m a nieko\u013eko opakovan&iacute; s ni\u017e&scaron;ou z&aacute;\u0165a\u017eou, bude nakoniec pre budovanie a udr\u017eiavanie svalov najlep&scaron;ie.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Nastavte si svoju stravu tak, aby ste <strong>stratili tuk<\/strong> a zotrvali v tr&eacute;ningu akoby ste sa sna\u017eili o <strong>n&aacute;rast svalovej hmoty<\/strong> &#8211; to, \u010do najlep&scaron;ie buduje svaly, ich najlep&scaron;ie aj udr\u017eiava.&nbsp;<\/span><\/p>\n<p dir=\"ltr\"><span><br \/><\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"><em>Ak chcete &ldquo;six-pack&rdquo; na bruchu, vynechajte marat&oacute;n v opakovan&iacute; bru&scaron;&aacute;kov, namiesto toho pracujte na <strong>progres&iacute;vnom za\u0165a\u017eovan&iacute; bru&scaron;n&yacute;ch svalov<\/strong> a na strate dostato\u010dn&eacute;ho mno\u017estva &nbsp;telesn&eacute;ho tuku<\/em>.<\/p>\n<hr \/>\n<p dir=\"ltr\"><span>Najlep&scaron;&iacute; sp&ocirc;sob, ako zabezpe\u010di\u0165, \u017ee si vybudujete alebo udr\u017e&iacute;te svaly, je zamera\u0165 sa na <strong>progres<\/strong>. Ke\u010f idete do posil\u0148ovne, jedna z va&scaron;ich hlavn&yacute;ch prior&iacute;t by mala by\u0165 snaha o dosiahnutie pokroku <strong>v porovnan&iacute; s predch&aacute;dzaj&uacute;cim tr&eacute;ningom.<\/strong><\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Majte na pam&auml;ti, \u017ee pokrok, nemus&iacute; v\u017edy znamena\u0165 pridanie na v&aacute;he, ale m&ocirc;\u017ee pr&iacute;s\u0165 aj v podobe <strong>zv&yacute;&scaron;enej frekvencie<\/strong> <em>(zv&yacute;&scaron;enie po\u010dtu opakovan&iacute;)<\/em>, pridan&iacute;m r&ocirc;znych techn&iacute;k, intenzity at\u010f. Zamerajte sa len na to.<\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Mozete_%E2%80%9Clepit_detaily%E2%80%9D_do_svalov_podla_toho_ake_cvicenia_vykonavate\"><\/span><span>M&ocirc;\u017eete &#8220;lepi\u0165 detaily&#8221; do svalov pod\u013ea toho, ak&eacute; cvi\u010denia vykon&aacute;vate<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\">Je &uacute;plny v&yacute;mysel, \u017ee sval <strong>bude vyzera\u0165 vyrysovanej&scaron;&iacute;<\/strong>, ak ho budete<strong> tr&eacute;nova\u0165 z 1000 r&ocirc;znych uhlov<\/strong>. To, \u010do ho v skuto\u010dnosti vyrysuje a zatrakt&iacute;vni, je <strong>strata telesn&eacute;ho tuku<\/strong>. Zd&aacute; sa, \u017ee ve\u013ea kulturistov prijalo my&scaron;lienku <em>&#8220;vymodelovania si fyzick&eacute;ho vzh\u013eadu&#8221;<\/em> pr&iacute;li&scaron; doslovne. Pravda je v&scaron;ak tak&aacute;, \u017ee m&ocirc;\u017eete dostato\u010dne stimulova\u0165 v&scaron;etky va&scaron;e svaly na hrudn&iacute;ku <strong>pomocou tlakov a upa\u017eovania<\/strong>. Nemus&iacute;te robi\u0165 zbyto\u010dne 6-7 r&ocirc;znych cvikov hrudn&iacute;ka.<\/p>\n<p dir=\"ltr\"><span>Za predpokladu, \u017ee sa vykon&aacute;va rovnak&yacute; tr&eacute;ningov&yacute; objem, nebudete vidie\u0165 ve\u013ea rozdielov vo va&scaron;om raste bicepsu, \u010di sa rozhodnete vykon&aacute;va\u0165 len <strong>zdvihy s ve\u013ekou \u010dinkou<\/strong> <em>(barbell curls)<\/em> a <strong>striedav&eacute; kladivov&eacute; zdvihy<\/strong>&nbsp;<em>(hammer curls)<\/em> alebo 9 r&ocirc;znych bicepsov&yacute;ch cvi\u010den&iacute;.&nbsp;<\/span><\/p>\n<p><span><span><\/p>\n<p><\/span><\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Najlepsie_je_cvicit_jednu_skupinu_svalov_raz_za_tyzden\"><\/span><span>Najlep&scaron;ie je cvi\u010di\u0165 jednu skupinu svalov raz za t&yacute;\u017ede\u0148<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>Mnoho kulturistov nasleduje <strong>tr&eacute;ningov&eacute; stereotypy<\/strong>, ktor&eacute; ich n&uacute;tia vy\u010derp&aacute;vaj&uacute;cim sp&ocirc;sobom tr&eacute;nova\u0165 <strong>ka\u017ed&uacute; svalov&uacute; skupinu iba raz za t&yacute;\u017ede\u0148<\/strong>. Zatia\u013e \u010do to \u010dasom m&ocirc;\u017ee prinies\u0165 slu&scaron;n&eacute; v&yacute;sledky, v skuto\u010dnosti ide o pomerne <strong>neefekt&iacute;vny sp&ocirc;sob<\/strong>, ako tr&eacute;nova\u0165.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p dir=\"ltr\"><span>V &scaron;t&uacute;dii <em>,,Kanadsk&eacute;ho \u017eurn&aacute;lu aplikovanej fyziol&oacute;gie&ldquo;<\/em> sa zistilo, \u017ee <strong>synt&eacute;za svalov&eacute;ho prote&iacute;nu dramaticky vzrastie o 65 %<\/strong> nad v&yacute;chodiskov&uacute; hodnotu po 24 hodin&aacute;ch po \u0165a\u017ekom rezistentnom tr&eacute;ningu a potom drasticky klesne sp&auml;\u0165 na v&yacute;chodiskov&uacute; hodnotu asi <strong>po 48-hodin&aacute;ch po tr&eacute;ningu<\/strong>.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span>Preto by ove\u013ea obozretnej&scaron;&iacute;m sp&ocirc;sobom tr&eacute;ningu bolo zasiahnu\u0165 <strong>ka\u017ed&uacute; svalov&uacute; skupinu 2-3 kr&aacute;t za t&yacute;\u017ede\u0148<\/strong> a rozdeli\u0165 objem tohto cvi\u010denia na ka\u017ed&yacute; tr&eacute;ning. Prem&yacute;&scaron;\u013eajte nad ka\u017edou \u010das\u0165ou tr&eacute;ningu, ako nad mo\u017enos\u0165ou <em>,,nar&aacute;s\u0165&rdquo;<\/em>. Chcete, aby v&aacute;&scaron; hrudn&iacute;k nar&aacute;stol 52 kr&aacute;t za rok alebo povedzme a\u017e 104 alebo156 kr&aacute;t za rok? St&aacute;le si nie ste ist&iacute; nad odpove\u010fou? V druhej &scaron;t&uacute;dii v \u010dasopise J<em>ournal of Strength &amp; Conditioning Research<\/em> sa zistilo, \u017ee jedinci, ktor&iacute; cvi\u010dili iba jeden de\u0148 v t&yacute;\u017edni, mali <strong>iba 62 % n&aacute;rast<\/strong> v porovnan&iacute; s osobami, ktor&eacute; <strong>rozdelili svoje tr&eacute;ningy na 3 dni v t&yacute;\u017edni<\/strong> <em>(objem sa zhodoval u oboch skup&iacute;n)<\/em>.<span><span><br \/><\/span><\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"><strong><em>Tu je pr&iacute;klad, ako m&ocirc;\u017ee vyzera\u0165 efekt&iacute;vne rozdelen&yacute; tr&eacute;ning:<\/em><\/strong><\/p>\n<p dir=\"ltr\"><span>o <strong>p<\/strong><\/span><strong>ondelok<\/strong><span><strong>:<\/strong> hrudn&iacute;k \/ chrb&aacute;t \/ ramen&aacute; \/ ruky<\/span><\/p>\n<p dir=\"ltr\"><span>o <strong>u<\/strong><\/span><span><strong>torok<\/strong>:<\/span><span> de\u0148 odpo\u010dinku alebo kardio<\/span><\/p>\n<p dir=\"ltr\"><span>o <strong>s<\/strong><\/span><strong>treda<\/strong><span><strong>:<\/strong> &scaron;tvorhlav&yacute; stehenn&yacute; sval\/ hamstringy \/ l&yacute;tka<\/span><\/p>\n<p dir=\"ltr\"><span>o <\/span><strong>&scaron;tvrtok:<\/strong><span> hrudn&iacute;k \/ ramen&aacute; \/ triceps<\/span><\/p>\n<p dir=\"ltr\"><span>o <strong>p<\/strong><\/span><strong>iatok: <\/strong><span>chrb&aacute;t\/ bicepsy \/ brucho<\/span><\/p>\n<p dir=\"ltr\"><span>o <\/span><span><strong>sobota<\/strong>:<\/span><span> de\u0148 odpo\u010dinku alebo kardio<\/span><\/p>\n<p dir=\"ltr\"><span>o <strong>n<\/strong><\/span><strong>ede\u013ea:<\/strong><span> &scaron;tvorhlav&yacute; stehenn&yacute; sval\/ hamstringy \/ l&yacute;tka<\/span><\/p>\n<p dir=\"ltr\"><span>o Opakujte pod\u013ea tohto harmonogramu<\/span><\/p>\n<hr \/>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Realita_straty_tuku\"><\/span><span>Realita straty tuku<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span>Strata tuku je jednoduch&aacute; <strong>matematick&aacute; rovnica<\/strong>, ktor&aacute; sa v skuto\u010dnosti st&aacute;va trochu zlo\u017eitej&scaron;ou &#8211; nie je potrebn&eacute; \u010falej komplikova\u0165 situ&aacute;ciu t&yacute;m, \u017ee sa na \u0148u naba\u013euj&uacute; smie&scaron;ne starod&aacute;vne n&aacute;zory a mantry. Ma\u0165 silu a odhodlanie vytvori\u0165 zdanlivo dokonal&yacute; pl&aacute;n je jedna vec, ale zabezpe\u010di\u0165, aby bol tento dokonal&yacute; pl&aacute;n dodr\u017eiavan&yacute;, <strong>nie je tak&eacute; jednoduch&eacute;<\/strong>.<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"><em>Zamerajte sa na vytvorenie <strong>komplexn&yacute;ch<\/strong> a <strong>udr\u017eate\u013en&yacute;ch n&aacute;vykov i met&oacute;d<\/strong> v oblasti stravovania a cvi\u010denia.<\/em><\/p>\n<hr \/>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Zaverecne_posolstvo\"><\/span><span>Z&aacute;vere\u010dn&eacute; posolstvo<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span>Vo fitness priemysle, ktor&yacute; je pres&yacute;ten&yacute; nekvalifikovan&yacute;mi tr&eacute;nermi, ktor&iacute; v&scaron;etci hl&aacute;saj&uacute; o met&oacute;dach a postupoch, ktor&eacute; <em>&#8220;fungovali na nich&#8221;<\/em>, je <strong>d&ocirc;le\u017eit&eacute; pochopi\u0165<\/strong> a zv&aacute;\u017ei\u0165 z&aacute;kladn&yacute; d&ocirc;vod, pre\u010do niektor&eacute; pr&iacute;stupy funguj&uacute;.<\/span><\/p>\n<p dir=\"ltr\"><span>Najlep&scaron;ie je uplatni\u0165 svoj <strong>zdrav&yacute; rozum<\/strong> a v pr&iacute;pade pochybnost&iacute; si urobi\u0165 svoj vlastn&yacute; v&yacute;skum. Cel&eacute; stravovanie a fyzick&yacute; pokrok <strong>nie s&uacute;<\/strong> tak&eacute; <strong>zlo\u017eit&eacute;<\/strong>, ako z toho niektor&iacute; \u013eudia robia &ndash; mus&iacute;te len <strong>pr&iacute;s\u0165 na to, \u010do funguje pre va&scaron;e telo.<\/strong><\/span><\/p>\n<p dir=\"ltr\"><span>Prevzat&eacute; z:<\/span><a href=\"http:\/\/www.simplyshredded.com\/learn-the-facts.html\"><span> <\/span><span>http:\/\/www.simplyshredded.com\/learn-the-facts.html<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010co robi\u0165, aby sme sa skuto\u010dne zbavili tuku a nemali stres zo svojej stravy? \u010co by sme mali jes\u0165, kedy a v akom mno\u017estve? Ako efekt\u00edvne cvi\u010di\u0165?<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[],"filter_section":[],"filter_attribute":[13888,13046,13050],"class_list":{"0":"post-168149","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-6-navody-a-tipy","7":"filter_attribute-sport-a-cvicenie-lifestyle","8":"filter_attribute-stravovanie","9":"filter_attribute-tipy-a-triky","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Odhalenie najv\u00e4\u010d\u0161\u00edch v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch nedostatkov vo fitness priemysle - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co robi\u0165, aby sme sa skuto\u010dne zbavili tuku a nemali stres zo svojej stravy? \u010co by sme mali jes\u0165, kedy a v akom mno\u017estve? 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Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Odhalenie najv\u00e4\u010d\u0161\u00edch v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch nedostatkov vo fitness priemysle - GymBeam Blog","description":"\u010co robi\u0165, aby sme sa skuto\u010dne zbavili tuku a nemali stres zo svojej stravy? \u010co by sme mali jes\u0165, kedy a v akom mno\u017estve? 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