{"id":168552,"date":"2016-08-02T00:00:00","date_gmt":"2016-08-01T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jak-snizit-telesny-tuk-zvyseni-svalove-hmoty\/"},"modified":"2023-08-04T14:17:47","modified_gmt":"2023-08-04T12:17:47","slug":"jak-snizit-telesny-tuk-zvyseni-svalove-hmoty","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-snizit-telesny-tuk-zvyseni-svalove-hmoty\/","title":{"rendered":"6 tip\u016f, jak sn\u00ed\u017eit t\u011blesn\u00fd tuk p\u0159i zv\u00fd\u0161en\u00ed svalov\u00e9 hmoty"},"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\/jak-snizit-telesny-tuk-zvyseni-svalove-hmoty\/#1_ZVYSTE_PRIJEM_BILKOVIN\" title=\"1. ZVY\u0160TE P\u0158\u00cdJEM B\u00cdLKOVIN\">1. ZVY\u0160TE P\u0158\u00cdJEM B\u00cdLKOVIN<\/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\/jak-snizit-telesny-tuk-zvyseni-svalove-hmoty\/#2_TRENUJTE_PRO_RUST_SVALOVE_HMOTY_NE_ZTRATU_TUKU\" title=\"2. TR\u00c9NUJTE PRO R\u016eST SVALOV\u00c9 HMOTY, NE ZTR\u00c1TU TUKU\">2. TR\u00c9NUJTE PRO R\u016eST SVALOV\u00c9 HMOTY, NE ZTR\u00c1TU TUKU<\/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\/jak-snizit-telesny-tuk-zvyseni-svalove-hmoty\/#3_SNIZTE_PRIJEM_SACHARIDU\" title=\"3. SNI\u017dTE P\u0158\u00cdJEM SACHARID\u016e\">3. SNI\u017dTE P\u0158\u00cdJEM SACHARID\u016e<\/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\/jak-snizit-telesny-tuk-zvyseni-svalove-hmoty\/#4_JEZTE_ZDRAVE_TUKY\" title=\"4. JEZTE ZDRAV\u00c9 TUKY\">4. JEZTE ZDRAV\u00c9 TUKY<\/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\/jak-snizit-telesny-tuk-zvyseni-svalove-hmoty\/#5_KONZUMUJTE_PRIMERENE_MNOZSTVI_KALORII\" title=\"5. KONZUMUJTE P\u0158IM\u011a\u0158EN\u00c9 MNO\u017dSTV\u00cd KALORI\u00cd\">5. KONZUMUJTE P\u0158IM\u011a\u0158EN\u00c9 MNO\u017dSTV\u00cd KALORI\u00cd<\/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\/jak-snizit-telesny-tuk-zvyseni-svalove-hmoty\/#6_POUZIVEJTE_KARDIO_NA_SPALOVANI_TUKU_NE_KALORII\" title=\"6. POU\u017d\u00cdVEJTE KARDIO NA SPALOV\u00c1N\u00cd TUK\u016e, NE KALORI\u00cd\">6. POU\u017d\u00cdVEJTE KARDIO NA SPALOV\u00c1N\u00cd TUK\u016e, NE KALORI\u00cd<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>D\u00e1my, je jen tenk\u00e1 hranice mezi <strong>redukc\u00ed t\u011blesn\u00e9ho tuku a zv\u00fd\u0161en\u00edm svalov\u00e9 hmoty<\/strong>. Kulturistick\u00e9 a fitness \u010dl\u00e1nky zam\u011b\u0159en\u00e9 na mu\u017ee \u010dasto \u0159\u00edkaj\u00ed, \u017ee mus\u00edte z\u00edskat objem, pokud chcete zv\u00fd\u0161it svalovou hmotu. Ale pr\u00e1v\u011b toto <strong>nen\u00ed c\u00edlem<\/strong> v\u011bt\u0161iny \u017een <em>(samoz\u0159ejm\u011b \u010dest v\u00fdjimk\u00e1m)<\/em>. Podpo\u0159te r\u016fst svalov\u00e9 hmoty, pokud chcete spalovat tuk. Mus\u00edte spr\u00e1vn\u011b j\u00edst a d\u011blat inteligentn\u00ed rozhodnut\u00ed p\u0159i v\u00fd\u017eiv\u011b, abyste <strong>nakrmili svaly<\/strong> a mohly r\u016fst. Ale <strong>dieta sama o sob\u011b nesta\u010d\u00ed<\/strong>. Chcete-li maximalizovat v\u00fdsledky, kombinujte silov\u00fd tr\u00e9nink a kardio s vysokou intenzitou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u00edvejte se na <strong>6 nej\u00fa\u010dinn\u011bj\u0161\u00edch tip\u016f<\/strong>, kter\u00e9 v\u00e1m pomohou proj\u00edt tenkou hranic\u00ed mezi <strong>budov\u00e1n\u00edm svalov\u00e9 hmoty a odbour\u00e1v\u00e1n\u00edm 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=\"1_ZVYSTE_PRIJEM_BILKOVIN\"><\/span>1. ZVY\u0160TE P\u0158\u00cdJEM B\u00cdLKOVIN<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nebojte se konzumovat v\u00edce b\u00edlkovin. Zva\u017ete <strong>zv\u00fd\u0161en\u00ed denn\u00edho p\u0159\u00edjmu b\u00edlkovin na 1,5 a\u017e 2 gramy b\u00edlkovin<\/strong> na 0,5 kg t\u011blesn\u00e9 hmotnosti. <em>Ano, \u010dtete spr\u00e1vn\u011b<\/em>.<\/p>\n\n\n\n<p>M\u011bly byste se dostat na \u00farove\u0148 vy\u0161\u0161\u00edho p\u0159\u00edjmu b\u00edlkovin, kter\u00e9 jsou <strong>rovnom\u011brn\u011b rozlo\u017eeny b\u011bhem cel\u00e9ho dne<\/strong> a pom\u00e1haj\u00ed chr\u00e1nit va\u0161i svalovou hmotu. Pokud aminokyseliny plavou ve va\u0161em organismu, va\u0161e t\u011blo to c\u00edt\u00ed a nepot\u0159ebuje rozeb\u00edrat svalovou tk\u00e1\u0148, aby je z\u00edskalo. <strong>Kolik je dost?<\/strong> To m\u016f\u017ee b\u00fdt kolem 300 gram\u016f pro zdravou \u017eenu s hmotnost\u00ed 68 kg.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg\" alt=\"Jak\u00fd protein je nejlep\u0161\u00ed na hubnut\u00ed?\" class=\"wp-image-273752\" width=\"843\" height=\"562\" title=\"Jak\u00fd protein je nejlep\u0161\u00ed na hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><em>Nav\u00edc<\/em>, ned\u00e1vn\u00fd v\u00fdzkum uk\u00e1zal, \u017ee konzumace doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu b\u00edlkovin (0,36 g na 0,5 kg t\u011blesn\u00e9 hmotnosti) 5 -kr\u00e1t denn\u011b, nem\u00e1 <strong>\u017e\u00e1dn\u00fd nep\u0159\u00edzniv\u00fd vliv na ukl\u00e1d\u00e1n\u00ed t\u011blesn\u00e9ho tuku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho, p\u0159i strav\u011b s vysok\u00fdm obsahem b\u00edlkovin byl prok\u00e1z\u00e1n <strong>pozitivn\u00ed vliv na po\u010det sp\u00e1len\u00fdch kalori\u00ed b\u011bhem dne<\/strong>. To se projev\u00ed jako zv\u00fd\u0161en\u00ed mno\u017estv\u00ed kalori\u00ed sp\u00e1len\u00fdch prost\u0159ednictv\u00edm procesu tr\u00e1ven\u00ed, absorpce a distribuce \u017eivin, vyty\u010den\u00fd jako <em><strong>termick\u00fd efekt potravy (TEF)<\/strong><\/em>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<p><strong>Termick\u00fd efekt potravy (TEF)<\/strong> je m\u00edra energie vynalo\u017een\u00e9 p\u0159i tr\u00e1ven\u00ed. TEF je pr\u016fm\u011brn\u011b 10%, tak\u017ee pokud p\u0159ijmeme z j\u00eddla 3000 kcal, p\u0159ibli\u017en\u011b 300 kcal se spot\u0159ebuje teplem p\u0159es <strong>procesy absorpce, tr\u00e1ven\u00ed a skladov\u00e1n\u00ed potravy<\/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=\"2_TRENUJTE_PRO_RUST_SVALOVE_HMOTY_NE_ZTRATU_TUKU\"><\/span>2. TR\u00c9NUJTE PRO R\u016eST SVALOV\u00c9 HMOTY, NE ZTR\u00c1TU TUKU<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e1vit \u010das nekone\u010dn\u00fdm kruhov\u00fdm tr\u00e9ninkem za pou\u017eit\u00ed n\u00edzk\u00e9 hmotnosti z\u00e1va\u017e\u00ed s vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed nen\u00ed <strong>nejlep\u0161\u00ed recept na r\u016fst svalov\u00e9 hmoty<\/strong>. M\u00edsto toho se zam\u011b\u0159te na <strong>komplexn\u00ed pohyby<\/strong>, jako jsou d\u0159epy, mrtv\u00e9 tahy, tlaky a stahov\u00e1n\u00ed kladky. Tyto pohyby umo\u017e\u0148uj\u00ed zvednout v\u011bt\u0161\u00ed v\u00e1hy a <strong>stimulovat v\u011bt\u0161inu celkov\u00e9 svalov\u00e9 hmoty<\/strong>, co\u017e je d\u016fvod, pro\u010d by m\u011bly b\u00fdt z\u00e1kladem ka\u017ed\u00e9ho tr\u00e9ninku. Zam\u011b\u0159te se na zv\u00fd\u0161en\u00ed vah, se kter\u00fdmi v pr\u016fb\u011bhu \u010dasu dok\u00e1\u017eete <strong>prov\u00e9st 5 &#8211; 8 opakov\u00e1n\u00ed<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_5_.jpg\" alt=\"jak zhubnout ? podpo\u0159te r\u016fst svalov\u00e9 hmoty\" width=\"843\" title=\"jak zhubnout - podpo\u0159te r\u016fst svalov\u00e9 hmoty\"\/><\/figure><\/div>\n\n\n\n<p>St\u00e1le m\u016f\u017eete za\u010dlenit i cviky s vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed, ale m\u011bly by b\u00fdt <strong>s v\u00e1hou, se kterou je n\u00e1ro\u010dn\u00e9 dokon\u010dit 15 &#8211; 20 opakov\u00e1n\u00ed<\/strong>.<\/p>\n\n\n\n<p><em>Kombinace t\u011b\u017ek\u00e9ho tr\u00e9ninku a tr\u00e9ninku s vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed je <strong>ide\u00e1ln\u00ed pro r\u016fst svalov\u00e9 hmoty<\/strong>.<\/em> <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_SNIZTE_PRIJEM_SACHARIDU\"><\/span>3. SNI\u017dTE P\u0158\u00cdJEM SACHARID\u016e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>V\u011bd\u011bli jste, \u017ee to p\u0159ijde, \u017ee?<\/em> Ano, m\u011bly byste <strong>sn\u00ed\u017eit p\u0159\u00edjem sacharid\u016f<\/strong> &#8211; ne \u00fapln\u011b, ale <strong>do t\u00e9 m\u00edry, aby byly va\u0161\u00edm t\u011blem efektivn\u011b vyu\u017eity<\/strong>. Mnoz\u00ed z n\u00e1s maj\u00ed skute\u010dn\u00fd probl\u00e9m, kdy\u017e p\u0159ijde na um\u011bt vypo\u0159\u00e1dat se se sacharidy, a to je d\u016fvod, pro\u010d je epidemie obezity probl\u00e9mem dne\u0161n\u00ed doby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumujte v\u011bt\u0161inu sacharid\u016f <strong>v dob\u011b, kdy v\u00e1m p\u0159inesou nejv\u00edce benefit\u016f: <span style=\"color: #ff6600;\">dv\u011b hodiny p\u0159ed tr\u00e9ninkem a ihned po tr\u00e9ninku<\/span><\/strong>. Zbytek va\u0161ich sacharid\u016f v pr\u016fb\u011bhu dne by m\u011blo poch\u00e1zet <strong>ze zeleniny s vysok\u00fdm obsahem vl\u00e1kniny<\/strong>. Zelenina v\u00e1m pom\u016f\u017ee udr\u017eet energii pod kontrolou a odvr\u00e1t\u00ed hlad.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_7_.jpg\" alt=\"jak sp\u00e1lit tuk ? p\u0159\u00edjem sacharid\u016f\" width=\"843\" title=\"jak sp\u00e1lit tuk - p\u0159\u00edjem sacharid\u016f\"\/><\/figure><\/div>\n\n\n\n<p>Dobr\u00fdm v\u00fdchoz\u00edm bodem je zam\u011b\u0159it se na <strong>1,5 g sacharid\u016f na 0,5 kg t\u011blesn\u00e9 hmotnosti b\u011bhem cel\u00e9ho dne<\/strong> (nebo 1 gram na 0,5 kg, pokud jste ob\u00e9zn\u00ed). Samoz\u0159ejm\u011b, na mno\u017estv\u00ed p\u0159ijat\u00fdch sacharid\u016f ovliv\u0148uje i to, kolik a zda v\u016fbec v dan\u00fd den tr\u00e9nujete. V netr\u00e9ninkov\u00fd den <strong>sni\u017ete p\u0159\u00edjem sacharid\u016f na 0,75-1.0 gram na 0,5 kg<\/strong> t\u011blesn\u00e9 hmotnosti.<\/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=\"4_JEZTE_ZDRAVE_TUKY\"><\/span>4. JEZTE ZDRAV\u00c9 TUKY<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho \u017een drasticky sni\u017euje p\u0159\u00edjem tuk\u016f <strong>ve snaze sn\u00ed\u017eit mno\u017estv\u00ed t\u011blesn\u00e9ho tuku<\/strong>. V\u00fdsledkem toho je, \u017ee nejen\u017ee zhubnou, ale za\u010d\u00ednaj\u00ed jim <strong>\u0159\u00eddnout vlasy<\/strong>, stejn\u011b se ztr\u00e1c\u00ed i kr\u00e1sa z jejich neht\u016f a k\u016f\u017ee. Tuky hraj\u00ed z\u00e1sadn\u00ed roli p\u0159i udr\u017eov\u00e1n\u00ed optim\u00e1ln\u00ed struktury bun\u011bk a hormon\u00e1ln\u00ed hladiny, p\u0159i\u010dem\u017e <strong>jsou kl\u00ed\u010dov\u00e9 v podpo\u0159e prost\u0159ed\u00ed<\/strong> pro budov\u00e1n\u00ed svalov\u00e9 hmoty. Tak\u00e9 hraj\u00ed roli v tom, nakolik <strong>pln\u00fd se c\u00edt\u00edte<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Usilujte konzumovat kolem <strong>0,5 gram\u016f tuku na ka\u017edou 0,5 kg t\u011blesn\u00e9 hmotnosti<\/strong> denn\u011b. To znamen\u00e1, \u017ee \u017eena s hmotnost\u00ed 68 kg zkonzumuje 68 gram\u016f tuku denn\u011b. Ujist\u011bte se, \u017ee zahrnujete celou \u0159adu zdroj\u016f, abyste <strong>t\u011b\u017eili z v\u00fdhod r\u016fzn\u00fdch typ\u016f tuku<\/strong> (omega-3 a omega-6 mastn\u00e9 kyseliny, mononenasycen\u00e9 a nasycen\u00e9 tuky).<\/p>\n\n\n\n<p><strong>P\u0159\u00edklady zdrav\u00fdch tuk\u016f:<\/strong> losos, sardinky, vla\u0161sk\u00e9 o\u0159echy, len, Chia sem\u00ednka, makadamov\u00e9 o\u0159echy, avok\u00e1do, olivov\u00fd olej, konopn\u00fd olej, \u017eloutky a kokosov\u00fd olej.<\/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_KONZUMUJTE_PRIMERENE_MNOZSTVI_KALORII\"><\/span>5. KONZUMUJTE P\u0158IM\u011a\u0158EN\u00c9 MNO\u017dSTV\u00cd KALORI\u00cd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete-li chodit po tenk\u00e9m led\u011b budov\u00e1n\u00ed sval\u016f, zat\u00edmco spalujete tuk, <strong>je nutn\u00e9 naj\u00edt v\u00e1\u0161 kalorick\u00fd &#8220;sladk\u00fd bod&#8221;<\/strong>. Mus\u00edte j\u00edst dostatek kalori\u00ed, kter\u00e9 poslou\u017e\u00ed jako <strong>palivo pro budov\u00e1n\u00ed sval\u016f<\/strong> za sou\u010dasn\u00e9ho spalov\u00e1n\u00ed tuk\u016f.<\/p>\n\n\n\n<p>Pod\u00edvejme se na <strong>doporu\u010den\u00ed pro ka\u017ed\u00fd z makronutrient\u016f<\/strong>, abychom vid\u011bly, jak pracuj\u00ed spole\u010dn\u011b:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>MAKRO\u017dIVINY<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>GRAMY NA 0,5 KG T\u011aLESN\u00c9 HMOTNOSTI<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>KALORIE NA GRAM<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>KALORIE NA KONZUMACI<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">675<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em> Uk\u00e1zka makronutrient\u016f a kalori\u00ed pro \u017eenu s hmotnost\u00ed 68 kg<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Pamatujte si, <strong>nejste na diet\u011b<\/strong>. Sna\u017e\u00edte se zv\u00fd\u0161it svalovou hmotu, zat\u00edmco spalujete tuk. \u017dena, kter\u00e1 se chyst\u00e1 vydat ze sebe maximum ve fitku, pot\u0159ebuje <strong>spr\u00e1vnou rovnov\u00e1hu makro\u017eivin a dostatek kalori\u00ed<\/strong> na nastartov\u00e1n\u00ed sv\u00e9ho \u00fasil\u00ed v budov\u00e1n\u00ed svalov\u00e9 hmoty a ztr\u00e1ty tuku. Podle toho jsou i tato doporu\u010den\u00ed navr\u017eena.<span style=\"font-size: 12px;\"> <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg\" alt=\"Jezte dostate\u010dn\u00e9 mno\u017estv\u00ed kalori\u00ed\" class=\"wp-image-273766\" width=\"843\" height=\"562\" title=\"Jezte dostate\u010dn\u00e9 mno\u017estv\u00ed kalori\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_POUZIVEJTE_KARDIO_NA_SPALOVANI_TUKU_NE_KALORII\"><\/span>6. POU\u017d\u00cdVEJTE KARDIO NA SPALOV\u00c1N\u00cd TUK\u016e, NE KALORI\u00cd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jednou z nejv\u011bt\u0161\u00edch chyb<\/strong>, kter\u00e9 lid\u00e9 d\u011blaj\u00ed, kdy\u017e se sna\u017e\u00ed spalovat t\u011blesn\u00fd tuk, je prov\u00e1d\u011bn\u00ed dlouh\u00e9ho kardio tr\u00e9ninku. To <strong>funguje p\u0159i spalov\u00e1n\u00ed kalori\u00ed<\/strong>, ale tak\u00e9 v\u00e1s to m\u016f\u017ee dostat do kalorick\u00e9ho deficitu, kdy va\u0161e t\u011blo za\u010dne p\u0159ednostn\u011b <strong>spalovat svalovou tk\u00e1\u0148<\/strong> p\u0159ed t\u011blesn\u00fdm tukem. M\u00edsto toho pou\u017eijte <strong>vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink (HIIT)<\/strong> jako prim\u00e1rn\u00ed formu kardio tr\u00e9ninku. Pro\u010d? P\u0159i HIIT bylo prok\u00e1z\u00e1no, \u017ee zachov\u00e1v\u00e1 svalovou hmotu, a z\u00e1rove\u0148 vyu\u017e\u00edv\u00e1 tuk jako palivo. To je v\u00fdhern\u00ed kombinace! <span style=\"color:#ff6600\" class=\"tadv-color\">[4-5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_8_.jpg\" alt=\"kardio hubnut\u00ed a spalov\u00e1n\u00ed tuku\" width=\"843\" title=\"kardio, hubnut\u00ed a spalov\u00e1n\u00ed tuku\"\/><\/figure><\/div>\n\n\n\n<p>Po 3 a\u017e 5 &#8211; minutov\u00e9m zah\u0159\u00e1t\u00ed prove\u010fte v\u00e1\u0161 prvn\u00ed interval t\u00edm, \u017ee p\u016fjdete <strong>60 sekund na doraz<\/strong>. Pak si dop\u0159ejte \u010das na obnovu pomoc\u00ed p\u0159est\u00e1vky, dokud se va\u0161e srde\u010dn\u00ed frekvence vr\u00e1t\u00ed do norm\u00e1ln\u00edho stavu, co\u017e by m\u011blo <strong>trvat 2 &#8211; 4 minuty<\/strong>. V tomto bod\u011b jste p\u0159ipraveny j\u00edt znovu na doraz. Kl\u00ed\u010dem p\u0159i HIIT tr\u00e9ninku je p\u0159i t\u011bchto intervalech <strong>pracovat na pln\u00e9 obr\u00e1tky<\/strong> jako netop\u00fdr z pekel. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b budou va\u0161e v\u00fdsledky zklam\u00e1n\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT je velmi vd\u011b\u010dn\u00fdm tr\u00e9ninkem pro va\u0161e t\u011blo, ale nezkou\u0161ejte ho ka\u017ed\u00fd den. Prov\u00e1d\u011bjte ho <strong>1 &#8211; 3 kr\u00e1t t\u00fddn\u011b na maxim\u00e1ln\u00ed \u00farovni<\/strong>. Pokud m\u00e1te pocit, \u017ee HIIT v\u00e1m ub\u00edr\u00e1 energii p\u0159i va\u0161em silov\u00e9m tr\u00e9ninku, osekejte ho.<\/p>\n\n\n\n<p>Co si mysl\u00edte o t\u011bchto tipech? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e n\u00e1zory, a samoz\u0159ejm\u011b, pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, <strong>podpo\u0159te ho sd\u00edlen\u00edm<\/strong>.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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>Chcete zhubnout a redukovat t\u011blesn\u00fd tuk? \u010ct\u011bte 6 tip\u016f jak sn\u00ed\u017eit mno\u017estv\u00ed t\u011blesn\u00e9ho tuku p\u0159i zv\u00fd\u0161en\u00ed svalov\u00e9 hmoty. Vy\u0159e\u0161te probl\u00e9m p\u0159ib\u00edr\u00e1n\u00ed jednou prov\u017edy!<\/p>\n","protected":false},"author":25,"featured_media":165185,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":4,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,7185,7437],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168552","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-rust-svalove-hmoty","10":"tag-telesny-tuk-cs","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 tip\u016f, jak sn\u00ed\u017eit t\u011blesn\u00fd tuk p\u0159i zv\u00fd\u0161en\u00ed svalov\u00e9 hmoty - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chcete zhubnout a redukovat t\u011blesn\u00fd tuk? 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