{"id":168406,"date":"2017-01-11T00:00:00","date_gmt":"2017-01-10T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jako-shodit-tuk\/"},"modified":"2023-08-04T14:07:48","modified_gmt":"2023-08-04T12:07:48","slug":"jako-shodit-tuk","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jako-shodit-tuk\/","title":{"rendered":"17 tip\u016f jak shodit tuk rychle a efektivn\u011b"},"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\/jako-shodit-tuk\/#1_Nekaslete_na_tezke_zavazi\" title=\"1. Neka\u0161lete na t\u011b\u017ek\u00e9 z\u00e1va\u017e\u00ed\">1. Neka\u0161lete na t\u011b\u017ek\u00e9 z\u00e1va\u017e\u00ed<\/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\/jako-shodit-tuk\/#2_Pro_prvotridni_vysledky_pouzivejte_supersety\" title=\"2. Pro prvot\u0159\u00eddn\u00ed v\u00fdsledky pou\u017e\u00edvejte supersety\">2. Pro prvot\u0159\u00eddn\u00ed v\u00fdsledky pou\u017e\u00edvejte supersety<\/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.cz\/blog\/jako-shodit-tuk\/#3_Snizte_intervaly_oddychu\" title=\"3. Sni\u017ete intervaly oddychu\">3. Sni\u017ete intervaly oddychu<\/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.cz\/blog\/jako-shodit-tuk\/#4_Nezapomente_na_metabolicke_finise\" title=\"4. Nezapome\u0148te na metabolick\u00e9 fini\u0161e\">4. Nezapome\u0148te na metabolick\u00e9 fini\u0161e<\/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.cz\/blog\/jako-shodit-tuk\/#5_Dorazte_ty_kardio_stroje\" title=\"5. Dorazte ty kardio stroje\">5. Dorazte ty kardio stroje<\/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.cz\/blog\/jako-shodit-tuk\/#6_Vybehnete_ven\" title=\"6. Vyb\u011bhn\u011bte ven\">6. Vyb\u011bhn\u011bte ven<\/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.cz\/blog\/jako-shodit-tuk\/#7_Nacasujte_svuj_kolobeh_sacharidu\" title=\"7. Na\u010dasujte sv\u016fj kolob\u011bh sacharid\u016f\">7. Na\u010dasujte sv\u016fj kolob\u011bh sacharid\u016f<\/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.cz\/blog\/jako-shodit-tuk\/#8_Pozor_na_skryte_kalorie\" title=\"8. Pozor na skryt\u00e9 kalorie\">8. Pozor na skryt\u00e9 kalorie<\/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.cz\/blog\/jako-shodit-tuk\/#9_Oklamte_sve_chutove_poharky\" title=\"9. Oklamte sv\u00e9 chu\u0165ov\u00e9 poh\u00e1rky\">9. Oklamte sv\u00e9 chu\u0165ov\u00e9 poh\u00e1rky<\/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.cz\/blog\/jako-shodit-tuk\/#10_Suplementujte_moudre\" title=\"10. Suplementujte moud\u0159e\">10. Suplementujte moud\u0159e<\/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.cz\/blog\/jako-shodit-tuk\/#11_Zbavte_se_nezdraveho_jidla\" title=\"11. Zbavte se&nbsp;nezdrav\u00e9ho j\u00eddla\">11. Zbavte se&nbsp;nezdrav\u00e9ho j\u00eddla<\/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.cz\/blog\/jako-shodit-tuk\/#12_Snizte_mnozstvi_kalorii\" title=\"12. Sni\u017ete mno\u017estv\u00ed kalori\u00ed\">12. Sni\u017ete mno\u017estv\u00ed kalori\u00ed<\/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.cz\/blog\/jako-shodit-tuk\/#13_Vyhnete_se_kratkodobym_resenim\" title=\"13. Vyhn\u011bte se kr\u00e1tkodob\u00fdm \u0159e\u0161en\u00edm\">13. Vyhn\u011bte se kr\u00e1tkodob\u00fdm \u0159e\u0161en\u00edm<\/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.cz\/blog\/jako-shodit-tuk\/#14_Nehledejte_si_zkratky\" title=\"14. Nehledejte si zkratky\">14. Nehledejte si zkratky<\/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.cz\/blog\/jako-shodit-tuk\/#15_Najdete_si_sparing_partnera_ktery_vas_bude_posouvat\" title=\"15. Najd\u011bte si sparing partnera, kter\u00fd v\u00e1s bude posouvat\">15. Najd\u011bte si sparing partnera, kter\u00fd v\u00e1s bude posouvat<\/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.cz\/blog\/jako-shodit-tuk\/#BONUSOVE_OTAZKY\" title=\"BONUSOV\u00c9 OT\u00c1ZKY\">BONUSOV\u00c9 OT\u00c1ZKY<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hubnut\u00ed a shazov\u00e1n\u00ed tuku nen\u00ed lehk\u00fd po\u010din a <strong>r\u00e1zn\u00e9 useknut\u00ed a zm\u011bna obvykle kon\u010d\u00ed sp\u00e1len\u00edm v\u011bt\u0161\u00edho mno\u017estv\u00ed motivace<\/strong> <strong>a s\u00edly<\/strong> jako tuku. Na\u0161t\u011bst\u00ed se m\u016f\u017eeme u\u010dit od \u00fasp\u011b\u0161n\u00fdch. Pod\u00edvejte se na <strong>nejlep\u0161\u00ed strategie a tipy od osmi sportovc\u016f.<\/strong> Zkuste za\u010dlenit t\u011bchto 17 tuk\u016f-ni\u010d\u00edc\u00edch rad o cvi\u010den\u00ed \u010di stravov\u00e1n\u00ed a vybudujte si <strong>v\u00edt\u011bzn\u00fd vzorec<\/strong> na \u00fapln\u00e9 vypracov\u00e1n\u00ed.<\/p>\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=\"1_Nekaslete_na_tezke_zavazi\"><\/span>1. Neka\u0161lete na t\u011b\u017ek\u00e9 z\u00e1va\u017e\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dit\u011b jste se u\u017e i vy setkali s teori\u00ed, kter\u00e1 tvrd\u00ed, \u017ee <strong>na sp\u00e1len\u00ed tuk\u016f byste m\u011bli tr\u00e9novat s<\/strong> <strong>&nbsp;<\/strong> <strong>lehk\u00fdmi v\u00e1hami<\/strong> a vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed. Nicm\u00e9n\u011b, <strong>opak je pravdou.<\/strong> Jak vzpom\u00edn\u00e1 i osobn\u00ed tren\u00e9rka Lindsay Cappotelli: <em>,,Posiluji v\u00edce ne\u017e 10 let a zjistila jsem, \u017ee t\u011b\u017ek\u00e9 z\u00e1va\u017e\u00ed zvedan\u00e9 b\u011bhem 5-8 opakov\u00e1n\u00ed<\/em> <strong><em>se zam<\/em><\/strong><strong><em>\u011b\u0159en\u00edm na komplexn\u00ed cviky,<\/em><\/strong> <em>jako jsou d\u0159epy, mrtv\u00fd tah a<\/em> <em>bench press, pro m\u011b fungovaly nejl\u00e9pe.&#8221;<\/em><\/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\/8dedd18dd4a3122921b3bb1576d1959d.jpg\" alt=\"jak zhubnout a shodit tuk\" width=\"843\" height=\"562\" title=\"jak zhubnout a shodit tuk\"\/><\/figure><\/div>\n\n\n\n<p><em>&#8220;<em>V\u011b\u0159\u00edm v<\/em> <em>pou\u017e\u00edv\u00e1n\u00ed t\u011b\u017ek\u00fdch z\u00e1va\u017e\u00ed, tak \u010dasto, jak to jen jde.&#8221; &#8211;<\/em> herec a fitness model James<\/em>&nbsp;Joseph Pulido<\/p>\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=\"2_Pro_prvotridni_vysledky_pouzivejte_supersety\"><\/span>2. Pro prvot\u0159\u00eddn\u00ed v\u00fdsledky pou\u017e\u00edvejte supersety<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rezistentn\u00ed tr\u00e9nink se p\u0159i spalov\u00e1n\u00ed tuk\u016f zjevn\u011b vypl\u00e1c\u00ed, ale mo\u017en\u00e1 by nebylo na \u0161kodu zamyslet se nad t\u00edm, \u017ee se na p\u0159\u00edm\u00e9 sety tak tro\u0161ku <em>,,vyka\u0161lete&#8221;.<\/em> Mnoho sportovc\u016f hlavn\u011b p\u0159ed sout\u011b\u017e\u00ed <strong>zm\u011bnilo organizaci sv\u00fdch tr\u00e9nink\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201e<\/em><em>Zjistil jsem, \u017ee za\u010dlen\u011bn\u00ed okruh\u016f, dropset\u016f a<\/em> <em>superset\u016f na mn\u011b skute\u010dn\u011b fungovalo,&#8221; \u0159\u00edk\u00e1<\/em> Kana\u010fan Nick Opydo. <em>,,Udr\u017eovat si<\/em> <strong><em>puls na vysok\u00e9 \u00farovni a<\/em><\/strong> <strong><em>kr\u00e1tk\u00e9 p\u0159est\u00e1vky<\/em><\/strong> <em>jsou p\u0159i otlouk\u00e1n\u00ed tuk\u016f nejd\u016fle\u017eit\u011bj\u0161\u00ed. &#8220;<\/em> <em>,,Jsem velk\u00fd<\/em> <strong><em>fanou\u0161ek superset\u016f na protich\u016fdn\u00e9 svalov\u00e9 skupiny<\/em><\/strong> <em>s<\/em> <em>kr\u00e1tk\u00fdmi p\u0159est\u00e1vkami pro udr\u017een\u00ed vysok\u00e9 intenzity,&#8221; dod\u00e1v\u00e1<\/em> Cappotelli.<\/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\/jenna-webbs-supersets-for-killer-legs-and-butt-v2-2.jpg\" alt=\"supersety na p\u00e1len\u00ed tuk\u016f\" width=\"843\" height=\"562\" title=\"supersety na p\u00e1len\u00ed tuk\u016f\"\/><\/figure><\/div>\n\n\n\n<p>Texask\u00fd tren\u00e9r Jesse Hobbs souhlas\u00ed: <em>,,Kdy\u017e se sna\u017e\u00edte zhubnout a<\/em> <em>zv\u00fdraznit definici sval\u016f,<\/em> <strong><em>doporu\u010duji supersety.<\/em><\/strong> <em>Na konci ka\u017ed\u00e9ho setu tak\u00e9 m\u016f\u017eete fin\u00e1ln\u00ed z\u00e1b\u011br 5 a\u017e 6kr\u00e1t napumpovat.<\/em><em>\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i shazov\u00e1n\u00ed tuk\u016f se byznysmen a fitness model Dave Dreas spol\u00e9h\u00e1 na supersety. <strong><em>,,Jsem pro supersety<\/em><\/strong> <em>a<\/em> <em>p\u00e1rov\u00e1n\u00ed ur\u010dit\u00fdch parti\u00ed, abych je mohl tr\u00e9novat jednou nebo i 2-kr\u00e1t t\u00fddn\u011b,&#8221; \u0159ekl.<\/em> <em>,,Pokud m\u00e1te dob\u0159e rozlo\u017een\u00fd tr\u00e9ninkov\u00fd program, m\u016f\u017eete cirkulovat v\u011bt\u0161\u00ed v\u00e1hy a<\/em> <em>v\u00edce cvik\u016f.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>Superset<\/strong> <em>je v podstat\u011b velmi jednoduch\u00fd.<\/em> <em>Budete cvi\u010dit<\/em> <strong><em>dva cviky hned za sebou se \u017e\u00e1dnou nebo jen minim\u00e1ln\u00ed p\u0159est\u00e1vkou,<\/em><\/strong> <em>v\u011bt\u0161inou p\u0159ejdete k jin\u00e9mu stroji nebo \u010dince se z\u00e1va\u017e\u00edm<\/em>.&nbsp;<\/em><\/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=\"1562,64381,65239,67330,105934\" ><\/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=\"3_Snizte_intervaly_oddychu\"><\/span>3. Sni\u017ete intervaly oddychu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Lap\u00e1n\u00ed po dechu mezi cvi\u010den\u00edmi po del\u0161\u00ed dobu<\/strong> pro v\u00e1s nebude fungovat, pokud je va\u0161\u00edm c\u00edlem ztr\u00e1ta tuk\u016f, \u0159\u00edk\u00e1 osobn\u00ed tren\u00e9r z Alberty Cody Ivey. Zat\u00edmco i on je fanou\u0161kem superset\u016f, Ivey p\u0159i hubnut\u00ed <strong>mezi sadami neodpo\u010d\u00edv\u00e1 v\u00edce ne\u017e 30 sekund.<\/strong><\/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\/shutterstock_314302445.jpg\" alt=\"hubnut\u00ed a ztr\u00e1ta tuk\u016f - p\u0159est\u00e1vky mezi cvi\u010den\u00edmi\" width=\"843\" height=\"562\" title=\"hubnut\u00ed a ztr\u00e1ta tuk\u016f - p\u0159est\u00e1vky mezi cvi\u010den\u00edmi\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nezapomente_na_metabolicke_finise\"><\/span>4. Nezapome\u0148te na metabolick\u00e9 fini\u0161e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zat\u00edmco se n\u011bkte\u0159\u00ed sportovci <strong>vyh\u00fdbaj\u00ed kardio cvi\u010den\u00edm,<\/strong> neznamen\u00e1 to, \u017ee nebyli za\u0159azeni do sv\u00e9ho odporov\u00e9ho tr\u00e9ninku metabolick\u00e9ho <em>,,fini\u0161e&#8221;.<\/em>&nbsp; <em>,,Co pro m\u011b fungovalo za posledn\u00edch p\u00e1r let p\u0159i ztr\u00e1t\u011b tuk\u016f, bylo<\/em> <strong><em>p\u0159id\u00e1v\u00e1n\u00ed kr\u00e1tk\u00fdch 5 a\u017e 10 minutov\u00fdch fini\u0161\u016f<\/em><\/strong> <em>na konci silov\u00fdch tr\u00e9nink\u016f<\/em> <strong><em>jednou nebo 3-kr\u00e1t t\u00fddn\u011b,&#8221;<\/em><\/strong> \u0159\u00edk\u00e1 Cappotelli. <em>,,N\u011bkolik set\u016f farm\u00e1\u0159sk\u00e9 ch\u016fze, vln\u011bn\u00ed lanem, dvojskoky na \u0161vihadle, \u0161vihy \u010dinkami, prowler sprint nebo jejich kombinace.&#8221;<\/em><\/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\/BattleRopes1c.jpg\" alt=\"jak zhubnout a sp\u00e1lit tuk - vln\u011bn\u00ed lanem\" width=\"843\" height=\"562\" title=\"jak zhubnout a sp\u00e1lit tuk - vln\u011bn\u00ed lanem\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Dorazte_ty_kardio_stroje\"><\/span>5. Dorazte ty kardio stroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysoce-intenzivn\u00ed intervalov\u00fd tr\u00e9nink, tak\u00e9 naz\u00fdvan\u00fd i <a href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a> (angl. high-intensity interval training), nesp\u00e1l\u00ed hromadu kalori\u00ed jen b\u011bhem toho, jak st\u0159\u00edd\u00e1te \u00fapln\u00e9 sprinty s lehk\u00fdmi p\u0159est\u00e1vkami, ale uk\u00e1zalo se, \u017ee <strong>v\u00fdznamn\u011b zv\u00fd\u0161\u00ed kalorie sp\u00e1len\u00e9 po cvi\u010den\u00ed a\u017e do 24 hodin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201e<\/em><em>HIIT spaluje v\u00edce kalori\u00ed za krat\u0161\u00ed dobu, co\u017e je<\/em> <strong><em>ide\u00e1ln\u00ed pro lidi, kte\u0159\u00ed pracuj\u00ed extr\u00e9mn\u011b dlouho,<\/em><\/strong> <em>tak jako j\u00e1&#8221;<\/em> \u0159\u00edk\u00e1 Ivey.<em> ,,HIIT kardio m\u016f\u017ee tak\u00e9 budovat svalstvo, a<\/em> <strong><em>v\u00edce sval\u016f se rovn\u00e1 v\u011bt\u0161\u00ed kalorick\u00fd v\u00fddej.<\/em><\/strong><em>&#8220;<\/em><\/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\/hiit-jumps.jpg\" alt=\"jak zhubnout a sp\u00e1lit tuk - HIIT tr\u00e9nink\" width=\"843\" height=\"562\" title=\"jak zhubnout a sp\u00e1lit tuk - HIIT tr\u00e9nink\"\/><\/figure><\/div>\n\n\n\n<p>Na uji\u0161t\u011bn\u00ed, \u017ee <strong>vysoce-intenzivn\u00ed intervaly nepohlt\u00ed v\u0161echny aminokyseliny<\/strong> koluj\u00edc\u00ed ve va\u0161em krevn\u00edm ob\u011bhu, kter\u00e9 jsou ur\u010deny na obnovu a stavbu sval\u016f, Ivey <strong>navrhuje u\u017e\u00edvat p\u0159ed tr\u00e9ninkem<\/strong><strong> <a title=\"bcaa \" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA aminokyseliny<\/a><\/strong>, zvl\u00e1\u0161t\u011b, pokud up\u0159ednost\u0148ujete rann\u00ed kradio na pr\u00e1zdn\u00fd \u017ealudek.<\/p>\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=\"6_Vybehnete_ven\"><\/span>6. Vyb\u011bhn\u011bte ven<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na vysoce-intenzivn\u00ed intervaly m\u016f\u017eete pou\u017e\u00edt b\u011b\u017eeck\u00fd p\u00e1s, stepper nebo cyklotrena\u017e\u00e9r. Nicm\u00e9n\u011b, Californsk\u00fd \u00fa\u010dastn\u00edk ve fyzick\u00fdch sout\u011b\u017e\u00edch Jimmy Everett, kter\u00fd si r\u00e1d p\u0159ipom\u00edn\u00e1 svou starou fotbalovou historii, <strong>up\u0159ednost\u0148uje HIIT tr\u00e9nink s nav\u00fd\u0161en\u00edm nebo na fotbalov\u00fdch h\u0159i\u0161t\u00edch.<\/strong> Nejen\u017ee mu to dovoluje vyu\u017e\u00edt v\u00fdhody skv\u011bl\u00e9ho po\u010das\u00ed, ale <strong>m\u00e1 tak\u00e9 v\u00edce motivace cvi\u010dit venku,<\/strong> daleko od monot\u00f3nn\u00edch kardio stroj\u016f.<\/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\/pic.jpg\" alt=\"jak zhubnout a sp\u00e1lit tuk - HIIT tr\u00e9nink\" width=\"843\" height=\"562\" title=\"jak zhubnout a sp\u00e1lit tuk - HIIT tr\u00e9nink\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nacasujte_svuj_kolobeh_sacharidu\"><\/span>7. Na\u010dasujte sv\u016fj kolob\u011bh sacharid\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cyklen\u00ed va\u0161eho p\u0159\u00edjmu sacharid\u016f, ve kter\u00e9m <strong>zredukujete spot\u0159ebu sacharid\u016f na pom\u011brn\u011b n\u00edzkou \u00farove\u0148<\/strong> &#8211; kolem 50-100 g denn\u011b &#8211; b\u011bhem n\u011bkolika dn\u016f, n\u00e1sledovan\u00fdch dnem s &nbsp; vysok\u00fdm p\u0159\u00edjmem sacharid\u016f, je <strong>b\u011b\u017en\u00fdm p\u0159\u00edstupem p\u0159i \u00fasp\u011b\u0161n\u00e9m programu redukce tuk\u016f.<\/strong><\/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\/carb-cycling-meal-plan.jpg\" alt=\"sacharidov\u00fd cyklus - hubnut\u00ed\" width=\"843\" height=\"562\" title=\"sacharidov\u00fd cyklus - hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Pro mnoh\u00e9 sportovce a &nbsp;bodybuildery, jako Everett, se <strong>den s<\/strong> <strong>vysok\u00fdm p\u0159\u00edjmem sacharid\u016f<\/strong> <strong>&nbsp;<\/strong> shoduje se dnem, kdy tr\u00e9nuj\u00ed nohy nebo z\u00e1da, a tak <strong>m\u016f\u017ee b\u00fdt nadbyte\u010dn\u00fd glykogen vyu\u017eit\u00fd jako hnac\u00ed motor<\/strong> p\u0159i zvl\u00e1\u0161\u0165 n\u00e1ro\u010dn\u00e9m tr\u00e9ninku. Pokud si chcete na\u010dasovat kolob\u011bh sacharid\u016f, napl\u00e1nujte si <strong>den s<\/strong> <strong>vysok\u00fdm p\u0159\u00edjmem sacharid\u016f na t\u011b\u017ek\u00e9 cvi\u010den\u00ed.<\/strong><\/p>\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=\"8_Pozor_na_skryte_kalorie\"><\/span>8. Pozor na skryt\u00e9 kalorie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud si r\u00e1di dop\u0159ejete sklenici d\u017eusu nebo ho pou\u017e\u00edv\u00e1te na m\u00edch\u00e1n\u00ed <a title=\"kreatin\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatinov\u00e9ho n\u00e1poje<\/a>, <strong>pozor na extra kalorie.<\/strong> Zat\u00edmco Pulido poukazuje na to, \u017ee p\u0159\u00edle\u017eitostn\u00e1 sklenice m\u016f\u017ee b\u00fdt fajn, tekut\u00e9 kalorie v\u00e1s nenasyt\u00ed tak jako tuh\u00e1 strava.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle v\u00fdzkumu v <em>American Journal of Clinical Nutrition<\/em> 37% celkov\u00e9ho p\u0159\u00edjmu kalori\u00ed Ameri\u010dan\u016f poch\u00e1z\u00ed ze slazen\u00fdch n\u00e1poj\u016f, v\u010detn\u011b limon\u00e1d a ovocn\u00fdch d\u017eus\u016f, a to i p\u0159esto, \u017ee <strong>v\u00e1m tyto kalorie nep\u0159inesou pocit sytosti.<\/strong> Pokud zatou\u017e\u00edte po n\u011b\u010dem sladk\u00e9m, ovoce v\u00e1m dod\u00e1 v\u00edce vitam\u00edn\u016f, miner\u00e1l\u016f a vl\u00e1kniny, a nav\u00edc bude m\u00e9n\u011b pravd\u011bpodobn\u00e9, \u017ee sn\u00edte dal\u0161\u00ed dodate\u010dn\u00e9 j\u00eddlo, proto\u017ee <strong>p\u0159edstavuje ve va\u0161em tr\u00e1vic\u00edm traktu v\u011bt\u0161\u00ed objem.<\/strong><\/p>\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=\"9_Oklamte_sve_chutove_poharky\"><\/span>9. Oklamte sv\u00e9 chu\u0165ov\u00e9 poh\u00e1rky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fdm\u011bna tu\u010dn\u00e9ho j\u00eddla za <strong>alternativy s<\/strong> <strong>n\u00edzk\u00fdm obsahem tuk\u016f<\/strong> je st\u00e1le snadnou cestou k \u0161et\u0159en\u00ed kalori\u00ed, ale mnoh\u00fdm n\u00edzkotu\u010dn\u00e9 varianty a\u017e tolik nechutnaj\u00ed. Mohli byste m\u00edt nap\u0159\u00edklad probl\u00e9m <strong>zam\u011bnit plnotu\u010dn\u00e9 ml\u00e9ko za jeho odtu\u010dn\u011bn\u00fd prot\u011bj\u0161ek,<\/strong> proto\u017ee chutn\u00e1 vodnat\u011b.<\/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\/196u2hiybd6e5jpg.jpg\" alt=\"hubnut\u00ed a spalov\u00e1n\u00ed tuku - odtu\u010dn\u011bn\u00e9 produkty\" width=\"843\" height=\"562\" title=\"hubnut\u00ed a spalov\u00e1n\u00ed tuku - odtu\u010dn\u011bn\u00e9 produkty\"\/><\/figure><\/div>\n\n\n\n<p><strong>Vyzkou\u0161ejte tento trik:<\/strong> Konzumujte odtu\u010dn\u011bn\u00e9 ml\u00e9ko b\u011bhem t\u0159\u00ed t\u00fddn\u016f, a pak p\u0159ejd\u011bte na 1 nebo 2%-n\u00ed ml\u00e9ko. Toto ml\u00e9ko bude najednou chutnat kr\u00e9mov\u011bji ne\u017e odtu\u010dn\u011bn\u00e9 ml\u00e9ko, ani\u017e byste sahali zp\u011bt k plnotu\u010dn\u00e9 verzi. A za ka\u017edou 230 ml sklenici <strong>u\u0161et\u0159\u00edte t\u00e9m\u011b\u0159 50 kalori\u00ed a 6 gram\u016f tuk\u016f.<\/strong><\/p>\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=\"10_Suplementujte_moudre\"><\/span>10. Suplementujte moud\u0159e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud sni\u017eujete kalorie, p\u0159edev\u0161\u00edm ze zdroj\u016f sacharid\u016f a tuk\u016f, va\u0161e <strong>t\u011blo je v\u00edce n\u00e1chyln\u00e9 k tomu, aby za\u010dalo pou\u017e\u00edvat jako zdroj energie aminokyseliny.<\/strong> To je jedn\u00edm z d\u016fvod\u016f, pro\u010d sportovci, zm\u00edn\u011bn\u00ed v tomto \u010dl\u00e1nku, <strong>zv\u00fd\u0161ili p\u0159\u00edjem protein\u016f<\/strong> b\u011bhem programu na shazov\u00e1n\u00ed tuk\u016f. <strong>Syrov\u00e1tkov\u00e9 b\u00edlkoviny se snadno m\u00eds\u00ed,<\/strong> tak\u017ee k jejich p\u0159\u00edprav\u011b nepot\u0159ebujete ani mix\u00e9r, posta\u010d\u00ed v\u00e1m shaker.<\/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\/post-workout-protein-shake.gif\" alt=\"hubnut\u00ed a spalov\u00e1n\u00ed tuku - v\u00fd\u017eivov\u00e9 dopl\u0148ky na hubnut\u00ed\" width=\"843\" height=\"562\" title=\"hubnut\u00ed a spalov\u00e1n\u00ed tuku - v\u00fd\u017eivov\u00e9 dopl\u0148ky na hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Ka\u017ed\u00fd sportovec zn\u00e1 s\u00edlu dobr\u00e9ho spalova\u010de tuk\u016f. Skv\u011bl\u00fdm p\u0159\u00edkladem je <a title=\"synefr\u00edn\" href=\"https:\/\/gymbeam.cz\/synefrin-90-tbl-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Synefrin<\/a>, kter\u00fd funguje na principu <strong>stimulace termogeneze &#8211;<\/strong> tvo\u0159\u00ed teplo v organismu, \u010d\u00edm\u017e se <strong>zvy\u0161uje energetick\u00fd v\u00fddej.<\/strong> T\u011blo tak ze sebe vyd\u00e1 v\u00edce energie, samoz\u0159ejm\u011b, pokud k n\u011bmu dopln\u00edte i fyzickou aktivitu a vyv\u00e1\u017eenou stravu, do\u010dk\u00e1te se v\u00fdsledk\u016f rychleji. Je pravda, \u017ee <strong>byste nikdy nem\u011bli o\u010dek\u00e1vat, \u017ee v\u00e1s dopln\u011bk stravy s\u00e1m ze\u0161t\u00edhl\u00ed.<\/strong> Kvalitn\u00ed spalova\u010d tuk\u016f v\u0161ak m\u016f\u017ee dopomoci k vhodn\u00e9mu pl\u00e1nu shazov\u00e1n\u00ed tuku.<\/p>\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=\"11_Zbavte_se_nezdraveho_jidla\"><\/span>11. Zbavte se&nbsp;nezdrav\u00e9ho j\u00eddla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se zbav\u00edte v\u0161eho j\u00eddla, kter\u00e9 doma m\u00e1te, m\u016f\u017eete <strong>m\u00edt poku\u0161en\u00ed p\u0159ej\u00eddat se sladkostmi<\/strong> nebo drobn\u00fdmi pochutinami. S m\u00edrou je v\u0161e OK, a sem-tam <strong>podv\u00e1d\u011bt s<\/strong> <strong><em>,,cheat mealem&#8221;<\/em><\/strong> je v po\u0159\u00e1dku. Ale mnoho lid\u00ed zvl\u00e1d\u00e1 poku\u0161en\u00ed a st\u0159\u00eddmost t\u011b\u017eko. Pokud si r\u00e1di dop\u0159ejete mal\u00fd snack ve ve\u010dern\u00edch hodin\u00e1ch, <strong>nejl\u00e9pe funguje tato metoda:<\/strong> jednodu\u0161e ho nem\u011bjte po ruce, a tak ho ani nesn\u00edte.<\/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\/food-waaste-2.jpg\" alt=\"hubnut\u00ed a spalov\u00e1n\u00ed tuku - zbavte se nezdrav\u00e9ho j\u00eddla\" width=\"843\" height=\"562\" title=\"hubnut\u00ed a spalov\u00e1n\u00ed tuku - zbavte se nezdrav\u00e9ho j\u00eddla\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Snizte_mnozstvi_kalorii\"><\/span>12. Sni\u017ete mno\u017estv\u00ed kalori\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste ve sv\u00e9 diet\u011b nemastn\u00ed-neslan\u00ed, osobn\u00ed tren\u00e9r Opydo navrhuje jednoduch\u00e9 \u0159e\u0161en\u00ed: <strong>sni\u017ete v\u00e1\u0161 po\u010det zkonzumovan\u00fdch kalori\u00ed b\u011bhem dne.<\/strong> <em>,,Zjistil jsem, \u017ee b\u011bhem diety, kdy\u017e j\u00edm v\u011bt\u0161inu sv\u00e9ho j\u00eddla v<\/em><em>&nbsp;pr\u016fb\u011bhu dne, nejsem k<\/em> <em>&nbsp;ve\u010de\u0159i tak hladov\u00fd a<\/em> <em>nem\u00e1m v<\/em> <em>noci p\u0159ed span\u00edm z\u00e1chvaty \u017eravosti.&#8221;<\/em><\/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\/Man-eating-crisps.jpg\" alt=\"hubnut\u00ed a spalov\u00e1n\u00ed tuku - no\u010dn\u00ed jeden\u00ed\" width=\"843\" height=\"562\" title=\"hubnut\u00ed a spalov\u00e1n\u00ed tuku - no\u010dn\u00ed jeden\u00ed\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Vyhnete_se_kratkodobym_resenim\"><\/span>13. Vyhn\u011bte se kr\u00e1tkodob\u00fdm \u0159e\u0161en\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud hled\u00e1te n\u00e1vod na dlouhodob\u00fd \u00fasp\u011bch, <strong>odpov\u011bd\u00ed ur\u010dit\u011b nen\u00ed n\u00e1sledov\u00e1n\u00ed kr\u00e1tkodob\u00e9 dietn\u00ed n\u00e1pravy<\/strong> na shozen\u00ed p\u00e1r kilogram\u016f. Jak si udr\u017e\u00edte optim\u00e1ln\u00ed v\u00e1hu natrvalo? <strong>Osvojen\u00edm si \u017eivotn\u00edho stylu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><em>\u017diji si sv\u016fj \u017eivot bok po boku zdrav\u00ed, sportovn\u00ed aktivity a optimismu. <strong>Miluji to, co d\u011bl\u00e1m<\/strong>,\u201c \u0159\u00edk\u00e1 30-let\u00fd<\/em>&nbsp;Everett.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak jist\u011b tu\u0161\u00edte, <strong>\u00fasp\u011b\u0161n\u011bj\u0161\u00ed budete tehdy, pokud se v\u00e1m poda\u0159\u00ed ud\u011blat trval\u00e9 zm\u011bny<\/strong> ve v\u00fdb\u011bru potravin, kter\u00e9 konzumujete. Nicm\u00e9n\u011b, ne v\u0161ichni maj\u00ed robotickou schopnost odolat l\u00e1kav\u00fdm delikates\u00e1m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201e<\/em><em>\u0158ekla bych, \u017ee nejv\u00edce podce\u0148ovan\u00fd aspekt p\u0159i shazov\u00e1n\u00ed je<\/em> <strong><em>nalezen\u00ed si stravovac\u00edho pl\u00e1nu, kter\u00fd je trvanliv\u00fd&#8221;<\/em><\/strong> \u0159\u00edk\u00e1 tren\u00e9rka Cappotelli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201e<\/em><em>P\u0159\u00edli\u0161 mnoho lid\u00ed se pou\u0161t\u00ed do extr\u00e9mn\u00edch m\u011b\u0159\u00edtek,<\/em> <strong><em>sni\u017euj\u00ed sacharidy nebo zkou\u0161ej\u00ed n\u00edzkokalorick\u00e9 diety,<\/em><\/strong> <em>kter\u00e9 mohou fungovat na za\u010d\u00e1tku, ale<\/em> <strong><em>z dlouhodob\u00e9ho hlediska nejsou zdrav\u00ed prosp\u011b\u0161n\u00e9.<\/em><\/strong> <em>Velmi mnoho lid\u00ed si mysl\u00ed, \u017ee kl\u00ed\u010dem k<\/em>e <em>ztr\u00e1t\u011b tuk\u016f je j\u00edst ,,m\u00e9n\u011b&#8221;, ale co si lid\u00e9 neuv\u011bdomuj\u00ed je, \u017ee<\/em> <strong><em>j\u00edst dostatek j\u00eddla<\/em><\/strong> <em>je p\u0159i udr\u017eov\u00e1n\u00ed zdrav\u00e9ho metabolismu stejn\u011b d\u016fle\u017eit\u00e9.<\/em><em>\u201c<\/em><\/p>\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=\"14_Nehledejte_si_zkratky\"><\/span>14. Nehledejte si zkratky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho fitness model\u016f a sportovc\u016f v\u011b\u0159\u00ed tomu, \u017ee <strong>\u017e\u00e1dn\u00e1 zkratka k \u00fasp\u011bchu,<\/strong> jednodu\u0161e, <strong>neexistuje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201e<\/em><em>Neexistuje \u017e\u00e1dn\u00e9 tajemstv\u00ed shazov\u00e1n\u00ed tuk\u016f.<\/em> <em>Pot\u0159ebn\u00e1 je jen<\/em> <strong><em>star\u00e1 dobr\u00e1 tvrd\u00e1 pr\u00e1ce a<\/em><\/strong> <strong><em>&nbsp;<\/em><\/strong> <strong><em>nad\u0161en\u00ed,<\/em><\/strong><em>&#8220;dod\u00e1v\u00e1<\/em> Cappotelli. ,,<em>Jako p\u0159i v\u0161em ostatn\u00edm,<\/em> <strong><em>kl\u00ed\u010dem je \u010das a<\/em><\/strong><strong><em>&nbsp;d\u016fslednost.<\/em><\/strong> <em>V\u00fdsledky p\u0159ich\u00e1zej\u00ed t\u00edm, \u017ee d\u011bl\u00e1te spr\u00e1vn\u00e9 v\u011bci den co den.<\/em> <em>Je to<\/em> <strong><em>o spr\u00e1vn\u00fdch rozhodnut\u00edch<\/em><\/strong> <em>a z\u00e1sadovosti p\u0159i tr\u00e9ninkov\u00e9m pl\u00e1nu, a<\/em> <em>ne<\/em> <strong><em>o<\/em><\/strong> <strong><em>hled\u00e1n\u00ed rychl\u00fdch n\u00e1prav nebo tajn\u00fdch recept\u016f na shozen\u00ed tuk\u016f.<\/em><\/strong><em>\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201e<\/em><em>Pointou je, \u017ee nen\u00ed \u017e\u00e1dn\u00e1 jednoduch\u00e1 cesta, jak z<\/em> <em>toho ven,&#8221; dod\u00e1v\u00e1<\/em> Opydo. <em>,,\u017d\u00e1dn\u00fd n\u00e1vod na sexy sixpack p\u0159es noc nen\u00ed &#8211;<\/em> <strong><em>tajemstv\u00edm je d\u016fslednost a<\/em><\/strong> <strong><em>snaha.<\/em><\/strong> <em>Pokud si ud\u011bl\u00e1te \u010das a<\/em> <em>&nbsp;<\/em> <em>d\u00e1te si z\u00e1vazek, \u017ee budete d\u0159\u00edt a<\/em> <em>pokro\u010d\u00edte k<\/em> <em>dosa\u017een\u00ed va\u0161ich fitness c\u00edl\u016f,<\/em> <strong><em>nakonec se k<\/em><\/strong>&nbsp;<strong><em>nim dostanete!<\/em><\/strong><em>\u201c<\/em><\/p>\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=\"15_Najdete_si_sparing_partnera_ktery_vas_bude_posouvat\"><\/span>15. Najd\u011bte si sparing partnera, kter\u00fd v\u00e1s bude posouvat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tracia Ashley z&nbsp;Floridy z\u00edsk\u00e1v\u00e1 velkou podporu od sv\u00e9ho p\u0159\u00edtele, kter\u00fd je nejen jej\u00edm tren\u00e9rem, ale dod\u00e1v\u00e1 j\u00ed i <strong>velkou d\u00e1vku motivace.<\/strong> Cvi\u010den\u00ed se zku\u0161en\u011bj\u0161\u00edm sparing partnerem nebo se svou polovi\u010dkou v\u00e1m m\u016f\u017ee dodat velk\u00e9 mno\u017estv\u00ed povzbuzen\u00ed. <em>,,Miluji tr\u00e9ninky se sv\u00fdm p\u0159\u00edtelem.<\/em> <em>Rozh\u00fdbe m\u011b, udr\u017euje mou pozornost a<\/em> <strong><em>posouv\u00e1 m\u011b d\u00e1l, kdy\u017e u\u017e nezvl\u00e1d\u00e1m,<\/em><\/strong><em>&#8221; \u0159\u00edk\u00e1<\/em> Ashley.<\/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\/best-weight-loss-tips-fitness-man-women.jpg\" alt=\"Jak sp\u00e1lit tuk - pom\u016f\u017ee v\u00e1m sparing partner\" width=\"843\" height=\"562\" title=\"Jak sp\u00e1lit tuk - pom\u016f\u017ee v\u00e1m sparing partner\"\/><\/figure><\/div>\n\n\n\n<p><em>\u201e<\/em><em>Miluji cvi\u010den\u00ed se svou snoubenkou,&#8221;<\/em> dod\u00e1v\u00e1 Hobbs, kter\u00fd sout\u011b\u017e\u00ed v kulturistice. <em>,,Motivuje m\u011b v\u00edce ne\u017e kdokoliv jin\u00fd.<\/em> <em>A<\/em> <em>na\u0161e tr\u00e9ninkov\u00e9 setk\u00e1n\u00ed se m\u011bn\u00ed na z\u00e1pasen\u00ed poka\u017ed\u00e9, kdy\u017e cvi\u010d\u00edme spolu, tak\u017ee<\/em> <strong><em>se navz\u00e1jem posouv\u00e1me na dal\u0161\u00ed \u00farove\u0148.<\/em><\/strong><em>\u201c<\/em><\/p>\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=\"BONUSOVE_OTAZKY\"><\/span>BONUSOV\u00c9 OT\u00c1ZKY<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">16. Kter\u00e1 rada je nejv\u00edce p\u0159ece\u0148ovan\u00e1?<\/h3>\n\n\n\n<p><em>\u201e<\/em><em>Nejv\u00edce nadhodnocen\u00fdm stanoviskem p\u0159i ztr\u00e1t\u011b tuk\u016f je<\/em> <strong><em>takzvan\u00e1 z\u00e1zra\u010dn\u00e1 dieta,&#8221;<\/em><\/strong> \u0159\u00edk\u00e1 <em>Opydo.<\/em> <em>,,Lid\u00e9 st\u00e1le hledaj\u00ed jednoduch\u00e1 \u0159e\u0161en\u00ed, ani\u017e by tomu v\u011bnovali \u010das a<\/em> <em>\u00fasil\u00ed.<\/em><em>\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201e<\/em><em>Pokud nev\u00edte, jak pou\u017e\u00edvat program cyklen\u00ed sacharid\u016f spr\u00e1vn\u011b,<\/em> <strong><em>nejv\u00edce nadhodnocen\u00e9 je sni\u017eov\u00e1n\u00ed mno\u017estv\u00ed sacharid\u016f,&#8221;<\/em><\/strong> dod\u00e1v\u00e1 Ivey. <em>,,V\u011bt\u0161ina lid\u00ed nev\u00ed, jak udr\u017eet dan\u00fd styl stravov\u00e1n\u00ed a<\/em> <em>nev\u00ed, jak zv\u00fd\u0161it ostatn\u00ed cenn\u00e9 makro\u017eiviny.<\/em> <em>Nadm\u011brn\u00fd<\/em> <strong><em>kalorick\u00fd deficit sni\u017euje metabolismus<\/em><\/strong> <em>a v budoucnu m\u016f\u017ee zp\u016fsobit probl\u00e9my se stravou.<\/em><em>\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">17. Kter\u00e1 rada je nejv\u00edce podce\u0148ovan\u00e1?<\/h3>\n\n\n\n<p><em>\u201e<\/em><em>Podle m\u00e9ho n\u00e1zoru je<\/em> <strong><em>nejv\u00edce podcen\u011bnou radou<\/em><\/strong> <em>to, \u017ee ztr\u00e1ta tuk\u016f z\u00e1vis\u00ed na v\u00fdb\u011bru j\u00eddla,&#8221;<\/em> \u0159\u00edk\u00e1 Everett. <em>,,Ka\u017ed\u00fd chce shodit tuk a<\/em> <em>c\u00edtit se l\u00e9pe, ale nikdo nechce j\u00edst zdrav\u011b.<\/em> <em>St\u00e1le si hled\u00e1me cesti\u010dky, jak obej\u00edt dobr\u00e9 j\u00eddlo, kter\u00e9 p\u0159itom<\/em> <strong><em>poka\u017ed\u00e9 osv\u011bd\u010den\u011b funguje.<\/em><\/strong><em>\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201e<\/em><em>Mnoho lid\u00ed se vyh\u00fdb\u00e1 HIIT kardiu ze strachu, \u017ee p\u0159ijdou o svalstvo,&#8221;<\/em> dod\u00e1v\u00e1 <em>Opydo.<\/em> <em>,,Lid\u00e9 maj\u00ed tendenci preferovat stabiln\u00ed kardio cvi\u010den\u00ed, ale zjistil jsem, \u017ee p\u0159i HIIT tr\u00e9ninku uvid\u00edte<\/em> <strong><em>zm\u011bnu na va\u0161em t\u011ble nejv\u00fdrazn\u011bji.<\/em><\/strong><em>\u201c<\/em><\/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\/deadmill-hiit.jpg\" alt=\"jak zhubnout - HIIT tr\u00e9nink\" width=\"843\" height=\"562\" title=\"jak zhubnout - HIIT tr\u00e9nink\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>zdroj: bodybuilding.com<\/em><\/p>\n\n\n\n<p class=\"has-text-align-left\">Co si o t\u011bchto tipech od fitness tren\u00e9r\u016f a sout\u011b\u017e\u00edc\u00edch mysl\u00edte? <strong>Zkus\u00edte je za\u010dlenit<\/strong> do va\u0161eho tr\u00e9ninkov\u00e9ho a stravovac\u00edho pl\u00e1nu? Nebo m\u00e1te dal\u0161\u00ed <strong>rady, se kter\u00fdmi se chcete pod\u011blit a pomoci tak ostatn\u00edm?<\/strong> Napi\u0161te je do koment\u00e1\u0159\u016f. V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil, <strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/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\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hubnut\u00ed a shazov\u00e1n\u00ed tuku nen\u00ed snadn\u00e9. Pod\u00edvejte se na 17 nej tip\u016f od \u00fasp\u011b\u0161n\u00fdch sportovc\u016f. Za\u010dle\u0148te je do sv\u00e9ho \u017eivota a vybudujte si v\u00edt\u011bzn\u00fd vzorec \u00fasp\u011bchu.<\/p>\n","protected":false},"author":25,"featured_media":98859,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,7353,7437,7479],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-168406","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-strava-cs","10":"tag-telesny-tuk-cs","11":"tag-trenink","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>17 tip\u016f jak shodit tuk rychle a efektivn\u011b - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"P\u0159i hubnut\u00ed je d\u016fle\u017eit\u00e9 ud\u011blat zm\u011bny v j\u00eddeln\u00ed\u010dku a pohybu. 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