{"id":168155,"date":"2018-01-08T00:00:00","date_gmt":"2018-01-07T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/je-opravdu-mozne-premenit-tuk-na-svaly\/"},"modified":"2023-08-04T13:58:36","modified_gmt":"2023-08-04T11:58:36","slug":"je-opravdu-mozne-premenit-tuk-na-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/je-opravdu-mozne-premenit-tuk-na-svaly\/","title":{"rendered":"Je opravdu mo\u017en\u00e9 p\u0159em\u011bnit tuk na svaly?"},"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.cz\/blog\/je-opravdu-mozne-premenit-tuk-na-svaly\/#Proc_je_to_tak\" title=\"Pro\u010d je to tak?\">Pro\u010d je to tak?<\/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.cz\/blog\/je-opravdu-mozne-premenit-tuk-na-svaly\/#Deficit_kalorii_a_silovy_trenink\" title=\"Deficit kalori\u00ed a silov\u00fd tr\u00e9nink\">Deficit kalori\u00ed a silov\u00fd tr\u00e9nink<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>P\u0159em\u011bna tuku na svaly je nov\u00fd koncept, kter\u00fd se v posledn\u00ed dob\u011b tla\u010d\u00ed do fitness m\u00e9di\u00ed, av\u0161ak <strong>bez vysv\u011btlen\u00ed, jak se to d\u00e1 re\u00e1ln\u011b zrealizovat.<\/strong><\/p>\n\n\n\n<p><span id=\"docs-internal-guid-5811f671-db43-4d9c-c44a-f726a8fc3c01\">Skute\u010dn\u00fd&nbsp;<strong>p\u016fvod tohoto tvrzen\u00ed nen\u00ed zn\u00e1m,<\/strong>&nbsp;jist\u00e9 je jen to, \u017ee <strong>jde&nbsp;o nespr\u00e1vnou interpretaci fakt\u016f.<\/strong>&nbsp;Necho\u010fme kolem hork\u00e9 ka\u0161e a \u0159ekn\u011bme si to na rovinu.&nbsp;Pravda je takov\u00e1, \u017ee tuky nelze p\u0159em\u011bnit&nbsp;na svalovou hmotu.&nbsp;Opravdu ne!&nbsp;Za spr\u00e1vn\u00fdch okolnost\u00ed v\u0161ak&nbsp;dok\u00e1\u017eeme <a href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tuk spalovat<\/a>, a n\u00e1sledn\u011b <a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">budovat svalovou hmotu<\/a>.<br><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-871263900.jpg\" alt=\"Jde opravdu p\u0159em\u011bnit tuk na svaly?\" width=\"843\" height=\"562\" title=\"Jde opravdu p\u0159em\u011bnit tuk na svaly?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_je_to_tak\"><\/span>Pro\u010d je to tak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tuky a svaly jsou&nbsp;<strong>zcela odli\u0161n\u00e9 bioaktivn\u00ed slou\u010deniny.<\/strong>&nbsp;Tuk tvo\u0159\u00ed triglyceridy, a sval sest\u00e1v\u00e1 z myofibril\u016f, kter\u00e9 narozd\u00edl od tuku obsahuj\u00ed men\u0161\u00ed jednotky zvan\u00e9<strong>&nbsp;<\/strong><strong>kontraktiln\u00ed proteiny <\/strong><em>(aktin a myosin)<\/em>&nbsp;a <strong>dus\u00edk<\/strong>&nbsp;<em>(aktivn\u00ed p\u0159i stahov\u00e1n\u00ed sval\u016f).<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span id=\"docs-internal-guid-5811f671-db44-a601-a3b1-2af78b5df03d\">Jednodu\u0161e \u0159e\u010deno, tuky a svaly&nbsp;<strong>jsou velmi odli\u0161n\u00e9 tk\u00e1n\u011b,<\/strong>&nbsp;a proto nemaj\u00ed schopnost p\u0159em\u011b\u0148ovat se z jednoho na druh\u00e9.&nbsp;Mo\u017enost p\u0159em\u011bny tuku na svalstvo v\u0161ak s sebou p\u0159in\u00e1\u0161\u00ed dal\u0161\u00ed d\u016fle\u017eitou ot\u00e1zku:&nbsp;<strong>Je mo\u017en\u00e9 p\u00e1lit tuky a sou\u010dasn\u011b budovat svaly?<\/strong> <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-617569618.jpg\" alt=\"Je mo\u017en\u00e9 z\u00e1rove\u0148 p\u00e1lit tuk a budovat svaly?\" width=\"843\" height=\"562\" title=\"Je mo\u017en\u00e9 z\u00e1rove\u0148 p\u00e1lit tuk a budovat svaly?\"\/><\/figure><\/div>\n\n\n\n<p>Ide\u00e1ln\u00ed je se soust\u0159edit bu\u010f na jedno nebo na druh\u00e9.&nbsp;<strong>Jde toti\u017e o zcela opa\u010dn\u00e9 d\u011bje.<\/strong>&nbsp;Spalov\u00e1n\u00ed tuku je v\u00fdhodn\u00e9&nbsp;<strong>v<\/strong> <strong>katabolick\u00e9m stavu<\/strong>&nbsp;p\u0159i kalorick\u00e9m deficitu&nbsp;(sp\u00e1lit v\u011bt\u0161\u00ed mno\u017estv\u00ed kalori\u00ed ne\u017e zkonzumovat). Budov\u00e1n\u00ed sval\u016f je pr\u00e1v\u011b naopak optimalizov\u00e1no&nbsp;<strong>v anabolick\u00e9m&nbsp;stavu<\/strong>, tedy tehdy, kdy\u017e t\u011blo p\u0159ijme v\u00edce kalori\u00ed&nbsp;<em>(zejm\u00e9na v podob\u011b b\u00edlkovin)<\/em>&nbsp;ne\u017e sp\u00e1l\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na z\u00e1klad\u011b t\u011bchto fakt\u016f se zd\u00e1 b\u00fdt&nbsp;<strong>nemo\u017en\u00e9 spalovat tuky a budovat svaly sou\u010dasn\u011b.<\/strong><strong>&nbsp;<\/strong>Dobr\u00e1 zpr\u00e1va ale je, \u017ee k tomu m\u016f\u017ee doj\u00edt, ale vy\u017eaduje to&nbsp;<strong>mnoho \u00fasil\u00ed a specifick\u00fdch okolnost\u00ed.<\/strong>&nbsp;Je to tedy n\u00e1ro\u010dn\u011bj\u0161\u00ed, ne\u017e kdybyste d\u011blali jedno a druh\u00e9 zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"53248,64381,67330,67804\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deficit_kalorii_a_silovy_trenink\"><\/span>Deficit kalori\u00ed a silov\u00fd tr\u00e9nink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span id=\"docs-internal-guid-5811f671-db47-c532-47ab-bb67bb3d6ddc\">Podle <a href=\"http:\/\/sci-fit.net\/2017\/bulking-deficit-gaining\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">v\u011bdeck\u00e9 studie<\/a> je nejjednodu\u0161\u0161\u00ed vybudovat si svaly p\u0159i deficitu kalori\u00ed, pokud m\u00e1te nadv\u00e1hu a nem\u00e1te velk\u00e9 zku\u0161enosti s cvi\u010den\u00edm. Je to zp\u016fsobeno t\u00edm, \u017ee <strong>m\u00e1te v\u00edce t\u011blesn\u00e9ho tuku<\/strong> a <strong>va\u0161e t\u011blo m\u00e1 tak v\u011bt\u0161\u00ed z\u00e1sobu energie<\/strong> (z tuku), <strong>tak\u017ee nebude rozkl\u00e1dat svalov\u00e9 <a href=\"https:\/\/gymbeam.cz\/aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a>.<\/strong> D\u016fvodem pro\u010d vid\u00edte rychl\u00e9 v\u00fdsledky je to, \u017ee netr\u00e9nujete pravideln\u011b a va\u0161e t\u011blo si je\u0161t\u011b na pohyb nezvyklo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takov\u00fd sc\u00e9n\u00e1\u0159&nbsp;<strong>m\u016f\u017ee vytvo\u0159it iluzi p\u0159em\u011bny tuku na sval,<\/strong>&nbsp;skute\u010dnost je v\u0161ak takov\u00e1, \u017ee \u010dlov\u011bk <strong>spaluje tuky a na jejich m\u00edst\u011b vytv\u00e1\u0159\u00ed svaly.<\/strong>&nbsp;Je to v\u0161ak mnohem slo\u017eit\u011bj\u0161\u00ed pro sportovce nebo pravideln\u011b tr\u00e9nuj\u00edc\u00ed lidi, proto\u017ee u nich se&nbsp;<strong>v\u00fdsledky dostav\u00ed za dlouhou dobu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span id=\"docs-internal-guid-5811f671-db49-34e5-ca47-697726c0ddfc\">Pravd\u011bpodobn\u011b nejlep\u0161\u00ed strategi\u00ed je krom\u011b silov\u00fdch cvi\u010den\u00ed i stav kalorick\u00e9ho deficitu (250-350 kcal) a&nbsp;<strong>udr\u017een\u00ed va\u0161eho p\u0159\u00edjmu&nbsp;<a href=\"https:\/\/gymbeam.cz\/proteiny\" class=\"ek-link\">b\u00edlkovin<\/a> 1,5 g&nbsp;na&nbsp;1 kg&nbsp;t\u011blesn\u00e9 hmotnosti<\/strong>&nbsp;na den. Tr\u00e9novan\u00ed jedinci a sportovci budou vy\u017eadovat mnohem p\u0159\u00edsn\u011bj\u0161\u00ed deficit kalori\u00ed (okolo 200 kcal) s v\u011bt\u0161\u00edm mno\u017estv\u00edm b\u00edlkovin, a to&nbsp;<strong>2 g&nbsp;na&nbsp;1 kg&nbsp;t\u011blesn\u00e9 hmotnosti denn\u011b.<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-690272816.jpg\" alt=\"Kolik b\u00edlkovin byste m\u011bli p\u0159ijmout?\" width=\"843\" height=\"562\" title=\"Kolik b\u00edlkovin byste m\u011bli p\u0159ijmout?\"\/><\/figure><\/div>\n\n\n\n<p>Nejd\u016fle\u017eit\u011bj\u0161\u00ed v\u011bc\u00ed v t\u00e9to rovin\u011b je v\u0161ak&nbsp;<strong>rezistentn\u00ed tr\u00e9nink.<\/strong>&nbsp;Bez n\u011bj toti\u017e i p\u0159i kalorick\u00e9m deficitu nebo nadbytku&nbsp;<strong>nebude vytvo\u0159en \u017e\u00e1dn\u00fd sval.<\/strong>&nbsp;N\u011bkter\u00fdm sportovc\u016fm m\u016f\u017ee vyhovovat r\u016fzn\u00e9&nbsp;<strong>cyklen\u00ed sacharid\u016f.<\/strong>&nbsp;Jde o st\u0159\u00edd\u00e1n\u00ed vysoce sacharidov\u00fdch a n\u00edzko sacharidov\u00fdch dn\u016f, co\u017e znamen\u00e1 st\u0159\u00edd\u00e1n\u00ed dn\u016f,&nbsp;kdy jste v p\u0159ebytku se dny, kdy trp\u00edte deficitem &#8211; to v\u00e1s<strong>&nbsp;<\/strong><strong>jednodu\u0161eji udr\u017e\u00ed v dietn\u00edm re\u017eimu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span id=\"docs-internal-guid-5811f671-db4a-3073-d49a-8e03f762f20f\">Pevn\u011b v\u011b\u0159\u00edme, \u017ee se n\u00e1m t\u00edmto \u010dl\u00e1nkem poda\u0159ilo&nbsp;<strong>vyvr\u00e1tit m\u00fdtus o prom\u011b\u0148ov\u00e1n\u00ed tuku na&nbsp;svaly.<\/strong> Bohu\u017eel takov\u00fdch a podobn\u00fdch m\u00fdt\u016f je ve fitness pr\u016fmyslu mnoho, a proto jsme p\u0159ipravili i \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/17-mytu-v-roce-2017\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Top 17 m\u00fdt\u016f o stravovan\u00ed v roce 2017<\/a>, kter\u00fd je velk\u00fdm&nbsp;<strong>souhrnem m\u00fdt\u016f z oblasti&nbsp;v\u00fd\u017eivy.<\/strong>&nbsp;P\u0159ejeme v\u00e1m p\u0159\u00edjemn\u00e9 \u010dten\u00ed!&nbsp;V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil,&nbsp;<strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mysl\u00edte si, \u017ee jde jednodu\u0161e p\u0159em\u011bnit tuk na svaly? V \u010dl\u00e1nku se dozv\u00edte, zda je to opravdu mo\u017en\u00e9 nebo je jedn\u00e1 o m\u00fdtus. <\/p>\n","protected":false},"author":25,"featured_media":150092,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":2,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,7185,7437,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168155","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-rust-svalove-hmoty","10":"tag-telesny-tuk-cs","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Je opravdu mo\u017en\u00e9 p\u0159em\u011bnit tuk na svaly? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jednodu\u0161e p\u0159em\u011bnit tuk ve svaly. 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