{"id":168519,"date":"2016-09-10T00:00:00","date_gmt":"2016-09-09T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/marc-fitt-strava-treninkovy-plan\/"},"modified":"2023-07-26T16:39:14","modified_gmt":"2023-07-26T14:39:14","slug":"marc-fitt-strava-treninkovy-plan","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/marc-fitt-strava-treninkovy-plan\/","title":{"rendered":"Marc Fitt rad\u00ed, jak dos\u00e1hnout 6-pack + strava a tr\u00e9ninkov\u00fd pl\u00e1n"},"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\/marc-fitt-strava-treninkovy-plan\/#Zakladni_parametry\" title=\"Z\u00e1kladn\u00ed parametry:\">Z\u00e1kladn\u00ed parametry:<\/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\/marc-fitt-strava-treninkovy-plan\/#Marc_Fitt_a_jeho_treninkovy_plan\" title=\"Marc Fitt a jeho tr\u00e9ninkov\u00fd pl\u00e1n\">Marc Fitt a jeho tr\u00e9ninkov\u00fd pl\u00e1n<\/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\/marc-fitt-strava-treninkovy-plan\/#Marc_Fitt_a_strava\" title=\"Marc Fitt a strava\">Marc Fitt a strava<\/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\/marc-fitt-strava-treninkovy-plan\/#5_tipu_na_vyrysovany_6-pack_od_Marca_Fitta\" title=\"5 tip\u016f na vyr\u00fdsovan\u00fd 6-pack od Marca Fitta:\">5 tip\u016f na vyr\u00fdsovan\u00fd 6-pack od Marca Fitta:<\/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\/marc-fitt-strava-treninkovy-plan\/#Plany_do_budoucnosti\" title=\"Pl\u00e1ny do budoucnosti\">Pl\u00e1ny do budoucnosti<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Marc Fitt je jeden z nejpopul\u00e1rn\u011bj\u0161\u00edch&nbsp;<b>online osobn\u00edch tren\u00e9r\u016f a podnikatel\u016f<\/b>&nbsp;z fitness pr\u016fmyslu.&nbsp;Za posledn\u00ed \u010dty\u0159i roky se stal jedn\u00edm z&nbsp;<b>p\u0159edn\u00edch sv\u011btov\u00fdch fitness model\u016f<\/b>&nbsp;pomoc\u00ed inspirov\u00e1n\u00ed milion\u016f lid\u00ed po cel\u00e9m sv\u011bt\u011b p\u0159es videa, obr\u00e1zky, podcasty, citace a \u010dl\u00e1nky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem sv\u00e9 cesty za motivac\u00ed m\u011bl to pot\u011b\u0161en\u00ed zm\u011bnit \u017eivot nespo\u010detn\u00e9mu mno\u017estv\u00ed lid\u00ed. <b>Pomohl tis\u00edc\u016fm a tis\u00edc\u016fm dostat se do formy<\/b>&nbsp;prost\u0159ednictv\u00edm osobn\u00edch tr\u00e9nink\u016f.<\/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=\"Zakladni_parametry\"><\/span>Z\u00e1kladn\u00ed parametry:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u2022 Rok narozen\u00ed:&nbsp;<\/strong>1990<\/p>\n\n\n\n<p><strong>\u2022 V\u00fd\u0161ka:<\/strong>178 cm<\/p>\n\n\n\n<p><strong>\u2022 Pr\u016fm\u011brn\u00e1 v\u00e1ha:<\/strong>78 kg<\/p>\n\n\n\n<p><strong>\u2022 P\u016fvod:<\/strong> Montreal, Kanada<\/p>\n\n\n\n<p><strong>\u2022 Maxim\u00e1ln\u00ed v\u00e1hy:&nbsp;<\/strong>,,Nesouhlas\u00edm s porovn\u00e1v\u00e1n\u00edm s\u00edly s ostatn\u00edmi.&nbsp;Nen\u00ed to o tom, kolik dok\u00e1\u017eete zvednout, ale kolik opakov\u00e1n\u00ed dok\u00e1\u017eete ud\u011blat s perfektn\u00ed technikou.&nbsp;Forma je velmi d\u016fle\u017eit\u00e1, pokud si chcete vybudovat dobrou postavu.&nbsp;Nejsem powerlifter, ale fitness model.&#8221;<\/p>\n\n\n\n<p><strong>\u2022 Obl\u00edben\u00e9 zdrav\u00e9 j\u00eddlo:<\/strong> <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed prsa<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, zelen\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a>, hn\u011bd\u00e1 r\u00fd\u017ee a mandle.<\/p>\n\n\n\n<p><strong>\u2022 Obl\u00edben\u00fd cheat meal:<\/strong>&nbsp;pizza&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<p>\u2022<strong> Obl\u00edben\u00e9 cviky:&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>&#8211; <\/strong><b>Bench press na pozitivn\u011b naklon\u011bn\u00e9 lavi\u010dce s jednoru\u010dkami:&nbsp;<\/b>moc r\u00e1d procvi\u010duji vrchn\u00ed \u010d\u00e1st prsn\u00edch sval\u016f a je to jeden ze cvik\u016f, kter\u00fd m\u011b nejv\u00edce napumpuje.<\/p>\n\n\n\n<p><strong>&#8211; <\/strong><b>&nbsp;Bicepsov\u00fd zdvih s obouru\u010dn\u00ed \u010dinkou:&nbsp;<\/b>mysl\u00edm, \u017ee t\u00edmto cvikem procvi\u010d\u00edm velkou \u010d\u00e1st sv\u00fdch biceps\u016f.&nbsp;R\u00e1d za\u010d\u00edn\u00e1m cvi\u010dit bicepsy jedn\u00edm setem po deseti opakov\u00e1n\u00ed.<\/p>\n\n\n\n<p><strong>&#8211; Arnold Press s jednoru\u010dkami:<\/strong> je to m\u016fj obl\u00edben\u00fd cvik na ramena.&nbsp;Zam\u011b\u0159uje se na zadn\u00ed a p\u0159edn\u00ed \u010d\u00e1st ramen. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marc Fitt za\u010dal cvi\u010dit p\u0159ed n\u011bkolika lety, proto\u017ee se pot\u0159eboval dostat do formy, aby ud\u011blal zkou\u0161ky a stal se tak policistou.&nbsp;Jakmile se pustil do cvi\u010den\u00ed, obl\u00edbil si ho.&nbsp;L\u00edbilo se mu, \u017ee dok\u00e1\u017ee j\u00edt nad sv\u00e9 limity, stejn\u011b se vylep\u0161it fyzicky i psychicky.&nbsp;Jak se jeho forma postavy zlep\u0161ovala a svaly se st\u00e1valy oblej\u0161\u00edmi, lid\u00e9 ho za\u010dali \u017e\u00e1dat o rady.&nbsp;Nejd\u0159\u00edve za\u010dal pom\u00e1hat v posilovn\u011b, ale kr\u00e1tce na to si&nbsp;<b>vytvo\u0159il blog p\u0159es&nbsp;WordPress.<\/b>&nbsp;Ohlasy lid\u00ed byly neuv\u011b\u0159iteln\u00e9! Rozhodl se tedy nahr\u00e1t sv\u00e9&nbsp;<b>prvn\u00ed tr\u00e9ninkov\u00e9&nbsp;video.<\/b>&nbsp;Pak se to rozvinulo do r\u016fzn\u00fdch video kategori\u00ed, jako diety, motiva\u010dn\u00ed videa, nebo cokoliv, co mohl nato\u010dit, aby <b>pomohl lidem st\u00e1t se \u00fasp\u011b\u0161n\u00fdmi b\u011bhem sv\u00e9ho fitness \u017eivotn\u00edho&nbsp;stylu.<\/b>&nbsp;Dnes je schopen \u017e\u00edt cel\u00fd rok z toho, co nab\u00edz\u00ed na webov\u00fdch str\u00e1nk\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Nejv\u011bt\u0161\u00ed chyba, kterou jsem ud\u011blal byla, \u017ee jsem nedodr\u017eoval spr\u00e1vnou stravu.&nbsp;Kdysi jsem jedl p\u0159\u00edli\u0161 mnoho nezdrav\u00e9 stravy.&nbsp;V\u011b\u0159\u00edm, \u017ee kdybych m\u011bl spr\u00e1vnou stravu ji\u017e tehdy, moje postava by vypadala l\u00e9pe ne\u017e te\u010f.&nbsp;V\u00fd\u017eiva m\u00e1 obrovsk\u00fd vliv na v\u00fdsledky, kter\u00fdch chcete dos\u00e1hnout, a nikdo by ji nem\u011bl zanedb\u00e1vat.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mus\u00edte se soust\u0159edit na&nbsp;<b>sv\u016fj pl\u00e1n, c\u00edle a nau\u010dit se motivovat sami&nbsp;sebe.<\/b>&nbsp;V\u0161echno za\u010d\u00edn\u00e1 ve va\u0161\u00ed mysli;&nbsp;<b>mus\u00edte b\u00fdt motivov\u00e1ni v ka\u017ed\u00e9m okam\u017eiku dne<\/b>&nbsp;a doufat, \u017ee dos\u00e1hnete sv\u00fdch c\u00edl\u016f.&nbsp;Je to stejn\u00e9 ve v\u0161ech aspektech v \u017eivot\u011b.&nbsp;Mus\u00edte si naj\u00edt d\u016fvod, pro\u010d to chcete d\u011blat, co tou\u017e\u00edte d\u011blat.&nbsp;Pokud tak u\u010din\u00edte, zapi\u0161te si to, nikdy na to nezapome\u0148te a z\u016fsta\u0148te motivov\u00e1ni. Mark v\u017edy \u0159\u00edk\u00e1 lidem, aby si zapsali sv\u00e9 c\u00edle a pod\u00edvali se na n\u011b ka\u017ed\u00fd den, ka\u017ed\u00e9 r\u00e1no po probuzen\u00ed a ve\u010der p\u0159ed sp\u00e1nkem, aby z\u016fstali na spr\u00e1vn\u00e9 trati.&nbsp;M\u011bli byste se r\u00e1no probudit a ve\u010der usnout&nbsp;<b>s pozitivn\u00edm my\u0161len\u00edm, sn\u00edt o tom co chcete<\/b>&nbsp;a st\u00e1le m\u00edt pocit, \u017ee je v\u00e1\u0161 c\u00edl po ruce.&nbsp;<span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Jsem hrd\u00fd na svou discipl\u00ednu, odhodl\u00e1n\u00ed a tvrdou pr\u00e1ci, kterou jsem dal do ka\u017ed\u00e9ho aspektu sv\u00e9ho \u017eivota.&nbsp;Jsem vd\u011b\u010dn\u00fd, \u017ee mi dal \u017eivot p\u0159\u00edle\u017eitost pochopit, jak mohu dos\u00e1hnout uspokojen\u00ed s t\u00edm, co d\u011bl\u00e1m, a \u017e\u00edt sv\u016fj sen ka\u017ed\u00fd den.&#8221;&nbsp;<em><span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marc&nbsp;<b>sp\u00ed p\u0159ibli\u017en\u011b 6-7 hodin<\/b>&nbsp;denn\u011b.&nbsp;Nel\u00edb\u00ed se mu fakt, \u017ee mus\u00edme sp\u00e1t, proto\u017ee podle n\u011bj t\u00edm ztr\u00e1c\u00edme mnoho \u010dasu.&nbsp;Uv\u011bdomuje si v\u0161ak, \u017ee je to d\u016fle\u017eit\u00e9, pokud chce z\u016fstat ve form\u011b, dob\u0159e se&nbsp;<b>zotavit a budovat svalovou hmotu.<\/b>&nbsp;Nerad sp\u00ed v\u00edce ne\u017e je pot\u0159eba, proto\u017ee chce b\u00fdt produktivn\u00ed b\u011bhem dne a splnit si sv\u00e9 sny.<span style=\"color: #ff6600;\"><em> [1]<\/em><\/span><\/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=\"Marc_Fitt_a_jeho_treninkovy_plan\"><\/span>Marc Fitt a jeho tr\u00e9ninkov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9nink neust\u00e1le za\u010d\u00edn\u00e1m&nbsp;<b>motiva\u010dn\u00edmi&nbsp;p\u0159\u00edmluvami,<\/b>&nbsp;aby m\u011b nakoply.&nbsp;Pak poslouch\u00e1m hodn\u011b rockov\u00e9, metalov\u00e9 nebo tranceov\u00e9 hudby, nap\u0159\u00edklad Slipknot, Rise Against, Armin van Buuren, Atreyu, Bullet for my Valentine, motiva\u010dn\u00ed promluvy od jmen, jako Will Smith, Eric Thomas, Jim Carrey, Lima, Sylvester Stallone a mnoho dal\u0161\u00edch \u00fasp\u011b\u0161n\u00fdch lid\u00ed, kte\u0159\u00ed m\u011b motivuj\u00ed.&nbsp;Marc\u016fv&nbsp;<b>aktu\u00e1ln\u00ed playlist p\u00edsni\u010dek na cvi\u010den\u00ed <\/b>je voln\u011b dostupn\u00fd p\u0159es Spotify a m\u016f\u017eete ho naj\u00edt&nbsp;i <a title=\"playlist marc fitt\" href=\"https:\/\/www.marcfitt.com\/workout-playlist\/\" target=\"_blank\" rel=\"noopener noreferrer\">na jeho str\u00e1nce zde<\/a>.&nbsp;<span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>30-40 minut p\u0159ed odchodem do posilovny se p\u0159ipravuje psychicky na sv\u016fj tr\u00e9nink.&nbsp;Pom\u00e1h\u00e1 mu to d\u00e1t v\u00edce energie a soust\u0159ed\u011bn\u00ed se na tr\u00e9nink.&nbsp;<b>,,Jste tam, abyste se zlep\u0161ili, a ne kecali s&nbsp;lidmi&#8221;,<\/b>&nbsp;tvrd\u00ed Marc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marc \u0161okuje sv\u00e9 t\u011blo t\u00edm, \u017ee <b>m\u011bn\u00ed sv\u016fj tr\u00e9nink ka\u017ed\u00fd&nbsp;t\u00fdden.<\/b>&nbsp;Posiluje s&nbsp;<b>vysok\u00fdm po\u010dtem cvik\u016f a opakov\u00e1n\u00ed p\u0159i relativn\u011b n\u00edzk\u00e9 dob\u011b odpo\u010dinku<\/b>&nbsp;mezi cviky a s\u00e9riemi (45 a\u017e 90 sekund). <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/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\">Marcov aktu\u00e1lny tr\u00e9ningov\u00fd split <em><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/em><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong><strong>POND\u011aL\u00cd<\/strong><\/strong><\/th><th><strong>\u00daTER\u00dd<\/strong><\/th><th><strong><strong>ST\u0158EDA<\/strong><\/strong><\/th><th><strong>\u010cTVRTEK<\/strong><\/th><th><strong><strong>P\u00c1TEK<\/strong><\/strong><\/th><th><strong>Sobota<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>Kvadricepsy<\/strong><\/td><td><strong>Prsa<\/strong><\/td><td><strong>Z\u00e1da<\/strong><\/td><td>Hamstringy<\/td><td>Ramena<\/td><td>Biceps a Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><em>&#8220;V objemovce ned\u011bl\u00e1m norm\u00e1ln\u011b kardio, ale b\u011bh\u00e1m 3 hodiny a plavu 1 hodinu t\u00fddn\u011b ve \u0161kole, kv\u016fli zkou\u0161k\u00e1m. B\u011bhem silov\u00fdch tr\u00e9nink\u016f d\u011bl\u00e1m kardio jen ve form\u011b 10-minutov\u00e9ho tr\u00e9ninku b\u0159icha bez p\u0159est\u00e1vky. V tomto bod\u011b m\u00e9ho tr\u00e9ninku (na konci), nem\u00e1m mnoho energie, tak\u017ee v\u00edm, \u017ee m\u00e9 t\u011blo bere v\u0161e, co pot\u0159ebuje z tuku.&#8221;&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ale Marc pot\u0159ebuje d\u011blat kardio, nap\u0159\u00edklad p\u0159ed focen\u00edm, proto\u017ee c\u00edt\u00ed, \u017ee nen\u00ed dost vyr\u00fdsovan\u00fd, tak za\u0159ad\u00ed&nbsp;<b>HIIT.<\/b>&nbsp;Ud\u011bl\u00e1 asi 30, 4 a\u017e 6-sekundov\u00fdch sprint\u016f s minutou pomal\u00e9 ch\u016fze mezi nimi.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Make Your Own Preworkout &amp; Insane Training\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2ounns5Ykr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Marc_Fitt_a_strava\"><\/span>Marc Fitt a strava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Marc v\u011b\u0159\u00ed ve stravu s&nbsp;<b>vysok\u00fdm obsahem b\u00edlkovin a n\u00edzk\u00fdm obsahem sacharid\u016f<\/b>&nbsp;pro velk\u00fd rozvoj sval\u016f.&nbsp;N\u00ed\u017ee si m\u016f\u017eete prohl\u00e9dnout jeho aktu\u00e1ln\u00ed j\u00eddeln\u00ed pl\u00e1n.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<p><strong>\u2022 J\u00eddlo 1:<\/strong> Ban\u00e1n,&nbsp;60 g&nbsp;ovesn\u00fdch vlo\u010dek, 8 vaje\u010dn\u00fdch b\u00edlk\u016f, proteinov\u00fd n\u00e1poj (30 g), 2x multivitam\u00edn, 2x&nbsp;<a href=\"https:\/\/gymbeam.cz\/zdrave-tuky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3<\/a>, vitam\u00edn B a 5 g <a title=\"Glutamin\" href=\"https:\/\/gymbeam.cz\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\">glutaminu<\/a>.<\/p>\n\n\n\n<p><strong>\u2022 J\u00eddlo 2:<\/strong> Jablko, 10 mandl\u00ed, 45 g <a title=\"proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinu<\/a>, ku\u0159ec\u00ed prsa.<\/p>\n\n\n\n<p><strong>\u2022 J\u00eddlo 3:<\/strong> 2 ku\u0159ec\u00ed prsa, hrnek zeleniny, 2x multivitam\u00edn&nbsp;a 2x omega-3 nenasycen\u00e9 mastn\u00e9 kyseliny.<\/p>\n\n\n\n<p><strong>\u2022 J\u00eddlo 4:<\/strong> P\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo (2-3 hodiny p\u0159ed tr\u00e9ninkem) &#8211;&nbsp;30 g&nbsp;proteinov\u00e9ho n\u00e1poje,&nbsp;60 g ovesn\u00fdch vlo\u010dek a&nbsp;15 g&nbsp;medu.<\/p>\n\n\n\n<p><strong>\u2022 P\u0159edtr\u00e9ninkov\u00fd n\u00e1poj:<\/strong> 1 \u00bd odm\u011brky&nbsp;<a title=\"P\u0159edtr\u00e9ninkovka\" href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" rel=\"noopener noreferrer\">p\u0159edtr\u00e9ninkovky<\/a> (30 min. p\u0159ed tr\u00e9ninkem), 15 g BCAA (15 min. p\u0159ed tr\u00e9ninkem).<\/p>\n\n\n\n<p><strong>\u2022 Potr\u00e9ninkov\u00fd n\u00e1poj:<\/strong> 45 g syrov\u00e1tkov\u00e9ho izol\u00e1tu, 60 g <a title=\"Dextr\u00f3za\" href=\"https:\/\/gymbeam.cz\/rychle-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\">dextr\u00f3zy (jednoduch\u00fdch cukr\u016f)<\/a>, 5 g <a title=\"Kreatin monohydr\u00e1t\" href=\"https:\/\/gymbeam.cz\/kreatin-monohydrat\" target=\"_blank\" rel=\"noopener noreferrer\">kreatinu monohydr\u00e1tu<\/a>,5 g glutaminu, 5 g BCAA.<\/p>\n\n\n\n<p><strong>\u2022 J\u00eddlo 7:<\/strong> 1 \u00bd ku\u0159ec\u00edch prsou, 1 hrnek zeleniny, 2x omega-3.<\/p>\n\n\n\n<p><strong>\u2022 J\u00eddlo 8:<\/strong> 4 vaje\u010dn\u00e9 b\u00edlky, 30 g <a title=\"Kaseinov\u00fd protein\" href=\"https:\/\/gymbeam.cz\/nocni-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kaseinov\u00e9ho proteinu, 5 g glutaminu, 3 tabletky ZMA.&nbsp;<span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Obl\u00edben\u00e9 3 dopl\u0148ky v\u00fd\u017eivy:<\/h3>\n\n\n\n<p><a title=\"Syrov\u00e1tkov\u00fd protein\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Syrov\u00e1tkov\u00fd whey protein<\/strong><\/a> &#8211; nejd\u016fle\u017eit\u011bj\u0161\u00ed dopln\u011bk pro&nbsp;<b>budov\u00e1n\u00ed a regeneraci<\/b>&nbsp;t\u011bla s&nbsp;t\u011bmi spr\u00e1vn\u00fdmi \u017eivinami po intenzivn\u00edm tr\u00e9ninku.<\/p>\n\n\n\n<p><a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>BCAA<\/strong><\/a> &#8211; <b>zabra\u0148uj\u00ed rozpadu sval\u016f<\/b>&nbsp;zat\u00edmco vy cvi\u010d\u00edte, nav\u00edc dod\u00e1vaj\u00ed v\u00edce energie a&nbsp;<b>nep\u0159\u00edmo buduj\u00ed svalovou hmotu.<\/b><\/p>\n\n\n\n<p><a title=\"Multivitam\u00edny\" href=\"https:\/\/gymbeam.cz\/komplexni-vitaminy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Multivitam\u00edn<\/strong><\/a>&nbsp;&#8211; skv\u011bl\u00fd pro v\u00e1\u0161&nbsp;<b>celkov\u00fd zdravotn\u00ed stav, energii<\/b>&nbsp;a dod\u00e1v\u00e1 t\u011blu v\u0161echny vitam\u00edny, kter\u00e9 pot\u0159ebujete, abyste se spr\u00e1vn\u011b zotavili a z\u016fstali aktivn\u00ed. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/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=\"5_tipu_na_vyrysovany_6-pack_od_Marca_Fitta\"><\/span><span style=\"color: #ff6600;\">5 tip\u016f na vyr\u00fdsovan\u00fd 6-pack od Marca Fitta:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bu\u010fte si v\u011bdomi toho, co j\u00edte a po\u010d\u00edtejte si kalorie<\/h3>\n\n\n\n<p>Chcete-li dos\u00e1hnout p\u011bkn\u00fd 6-pack sn\u00ed\u017een\u00edm t\u011blesn\u00e9ho tuku,&nbsp;<b>mus\u00edte b\u00fdt v&nbsp;kalorick\u00e9m deficitu.<\/b> To znamen\u00e1:&nbsp;<b>j\u00edst m\u00e9n\u011b kalori\u00ed ne\u017e va\u0161e t\u011blo pot\u0159ebuje<\/b>&nbsp;v z\u00e1vislosti na \u00farovni aktivity.&nbsp;<b>Dobr\u00fd deficit se pohybuje kolem 500 kalori\u00ed.<\/b>&nbsp;Necht\u011bjte m\u00edt p\u0159\u00edli\u0161 m\u00e1lo kalori\u00ed, proto\u017ee va\u0161e&nbsp;<b>t\u011blo pot\u0159ebuje kalorie na&nbsp;p\u0159e\u017eit\u00ed.<\/b>&nbsp;Tak\u017ee, pokud p\u0159\u00edli\u0161 sn\u00ed\u017e\u00edte p\u0159\u00edjem kalori\u00ed, t\u011blo se bude sna\u017eit udr\u017eet tukov\u00e9 z\u00e1soby jako rezervu energie.<\/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\">2. Chovejte se intenzivn\u011b<\/h3>\n\n\n\n<p>Bu\u010fte intenzivn\u00ed v posilovn\u011b, a b\u011bhem ka\u017ed\u00e9 \u010d\u00e1sti za va\u0161\u00edm c\u00edlem fitness cesty.&nbsp;Pokud chcete b\u00fdt vyr\u00fdsovan\u00ed, nem\u00e1te jinou mo\u017enost, ne\u017e respektovat&nbsp;<b>kr\u00e1tk\u00e9 doby&nbsp;odpo\u010dinku.<\/b>&nbsp;Je pot\u0159eba opravdu tla\u010dit na sv\u00e9 limity, pokud chcete po\u0159\u00e1dn\u011b spalovat tuk.&nbsp;Jak toho dos\u00e1hnout?&nbsp;M\u011bli byste usilovat&nbsp;<b>o 20-30 opakov\u00e1n\u00ed v s\u00e9rii a zahrnout variace, jako supersety, drop sety, obrovsk\u00e9 sety, atd.<\/b>&nbsp;T\u00edmto zp\u016fsobem&nbsp;<b>dostanete svou tepovou frekvenci v\u00fd\u0161e a n\u00e1sledn\u011b sp\u00e1l\u00edte v\u00edce kalori\u00ed.<\/b><\/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\">3. Neprov\u00e1d\u011bjte p\u0159\u00edli\u0161 mnoho kardia<\/h3>\n\n\n\n<p>Spr\u00e1vn\u00fd&nbsp;<b>silov\u00fd tr\u00e9nink<\/b>&nbsp;m\u016f\u017ee ve skute\u010dnosti&nbsp;<b>p\u0159in\u00e9st lep\u0161\u00ed v\u00fdsledky ne\u017e kardio<\/b>&nbsp;programy na spalov\u00e1n\u00ed tuk\u016f.&nbsp;U kardia se spaluj\u00ed kalorie pouze b\u011bhem b\u011bh\u00e1n\u00ed, cyklistiky atd.&nbsp;Ale&nbsp;<b>pokud pou\u017e\u00edv\u00e1te z\u00e1va\u017e\u00ed, trh\u00e1te svalov\u00e1 vl\u00e1kna<\/b>&nbsp;a nech\u00e1v\u00e1te sv\u00e9 t\u011blo pracovat na oprav\u00e1ch i n\u011bkolik dn\u00ed.&nbsp;Pokud opravdu chcete d\u011blat kardio, HIIT kardio m\u016f\u017ee b\u00fdt pr\u00e1v\u011b to, co pot\u0159ebujete.&nbsp;Co je HIIT?&nbsp;<b>HIIT je vysoce intenzivn\u00ed intervalov\u00fd&nbsp;tr\u00e9nink,<\/b>&nbsp;nap\u0159.&nbsp;sprint 30 sekund, a n\u00e1sledn\u011b pomal\u00e1 ch\u016fze po dobu 1 minuty.&nbsp;Tento proces zopakujte 6-10 kr\u00e1t.&nbsp;<b>Bude to trvat asi 10 minut, ale sp\u00e1l\u00edte v\u00edce kalori\u00ed, ne\u017e p\u0159i 45-minutov\u00e9m nudn\u00e9m pomal\u00e9m b\u011bhu.<\/b><\/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\">4. Nepodv\u00e1d\u011bjte sami sebe<\/h3>\n\n\n\n<p>Mnoho lid\u00ed nech\u00e1pe, jak moc m\u016f\u017ee podv\u00e1d\u011bn\u00ed ovlivnit jejich v\u00fdsledky.&nbsp;<b>Chovejte se jako \u0161ampion,<\/b>&nbsp;pokud j\u00edm chcete b\u00fdt.&nbsp;Spr\u00e1vn\u00fdm dodr\u017eov\u00e1n\u00edm sv\u00e9ho pl\u00e1nu si vytvo\u0159\u00edte sebek\u00e1ze\u0148 jako nikdo jin\u00fd. <b><\/b><\/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\">5. Ovl\u00e1dejte svou mysl<\/h3>\n\n\n\n<p>Chcete-li v\u00fdsledky, dejte si to do podv\u011bdom\u00ed.&nbsp;M\u00edsto toho, abyste \u0159ekli: ,,Nechci b\u00fdt tlust\u00e1\/\u00fd&#8221;, \u0159ekn\u011bte si, \u017ee&nbsp;<b>brzy budete v nejlep\u0161\u00ed form\u011b sv\u00e9ho&nbsp;\u017eivota.<\/b>&nbsp;Pokud jste schopni se p\u0159esv\u011bd\u010dit, \u017ee sp\u00e1l\u00edte v\u00edce tuku pomoc\u00ed ur\u010dit\u00e9 v\u011bci, va\u0161e mysl v\u00e1m pom\u016f\u017ee se tam dostat.&nbsp;<span style=\"color: #ff6600;\"><i>[4]<\/i><\/span><\/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=\"Plany_do_budoucnosti\"><\/span>Pl\u00e1ny do budoucnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V sou\u010dasnosti \u017eije v Kanad\u011b, cht\u011bl by se v\u0161ak p\u0159est\u011bhovat do Kalifornie v USA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cChci cestovat po cel\u00e9m sv\u011bt\u011b a potkat lidi, kte\u0159\u00ed m\u011b podporuj\u00ed a sleduj\u00ed.&#8221; Douf\u00e1, \u017ee za 5 let bude hr\u00e1t v n\u011bkolika filmech.&nbsp;R\u00e1d by nad\u00e1le inspiroval lidi a pomohl jim dos\u00e1hnout sv\u00fdch c\u00edl\u016f nejen fyzicky, ale i t\u011bch, kter\u00fdch cht\u011bj\u00ed dos\u00e1hnout v \u017eivot\u011b.&nbsp;<em><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/em><\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Become Limitless  - Marc Fitt Motivation\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/H-DJ8rAzBew?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Pokud v\u00e1s \u010dl\u00e1nek o Marcu zaujal, ur\u010dit\u011b v\u00e1m doporu\u010dujeme nav\u0161t\u00edvit jeho <a title=\"marc fitt - youtube\" href=\"https:\/\/www.youtube.com\/user\/fitnesspageforall\/videos\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>youtube kan\u00e1l<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co si mysl\u00edte o tomto fitness modelovi vy?&nbsp;<b>Jak\u00fd m\u00e1te n\u00e1zor<\/b>&nbsp;na jeho tr\u00e9ninkov\u00e9 a stravovac\u00ed pl\u00e1ny?&nbsp;<b>Pod\u011blte se s n\u00e1mi o sv\u00e9 n\u00e1zory<\/b>&nbsp;v koment\u00e1\u0159\u00edch.&nbsp;V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek zal\u00edbil, <b>podpo\u0159te ho sd\u00edlen\u00edm.<\/b><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Marc Fitt je fitness tren\u00e9r a model, kter\u00fd v\u00e1s okouzl\u00ed svou disciplinovanost\u00ed. Pod\u00edvejte se na jeho tr\u00e9ninkov\u00fd pl\u00e1n, j\u00eddeln\u00ed\u010dek a tipy jak dos\u00e1hnout sixpack.<\/p>\n","protected":false},"author":25,"featured_media":276475,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7785],"tags":[6669,6885,7479,7671],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168519","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspirace","8":"tag-jidelnicek","9":"tag-motivace","10":"tag-trenink","11":"tag-znami-sportovci-cs","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>Marc Fitt rad\u00ed, jak dos\u00e1hnout 6-pack + strava a tr\u00e9ninkov\u00fd pl\u00e1n - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Marc Fitt je fitness tren\u00e9r a model, kter\u00fd v\u00e1s okouzl\u00ed svou disciplinovanost\u00ed. 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