{"id":168557,"date":"2020-01-16T00:00:00","date_gmt":"2020-01-15T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu\/"},"modified":"2025-05-29T14:13:21","modified_gmt":"2025-05-29T12:13:21","slug":"5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu\/","title":{"rendered":"7 rad jak sp\u00e1lit t\u011blesn\u00fd tuk bez \u00fabytku sval\u016f"},"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\/5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu\/#1_Nezapominejte_na_dostatek_bilkovin\" title=\"1. Nezapom\u00ednejte na dostatek b\u00edlkovin\">1. Nezapom\u00ednejte na dostatek b\u00edlkovin<\/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\/5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu\/#2_Pozor_na_radikalni_snizeni_prijmu_kalorii\" title=\"2. Pozor na radik\u00e1ln\u00ed sn\u00ed\u017een\u00ed p\u0159\u00edjmu kalori\u00ed&nbsp;\">2. Pozor na radik\u00e1ln\u00ed sn\u00ed\u017een\u00ed p\u0159\u00edjmu kalori\u00ed&nbsp;<\/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\/5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu\/#3_Dodrzujte_pitny_rezim\" title=\"3. Dodr\u017eujte pitn\u00fd re\u017eim&nbsp;\">3. Dodr\u017eujte pitn\u00fd re\u017eim&nbsp;<\/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\/5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu\/#4_Neprehanejte_to_s_kardiem\" title=\"4. Nep\u0159eh\u00e1n\u011bjte to s kardiem&nbsp;&nbsp;\">4. Nep\u0159eh\u00e1n\u011bjte to s kardiem&nbsp;&nbsp;<\/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\/5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu\/#5_Opatrne_se_sacharidy\" title=\"5. Opatrn\u011b se sacharidy\">5. Opatrn\u011b se sacharidy<\/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\/5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu\/#6_Nezapominejte_na_aminokyseliny\" title=\"6. Nezapom\u00ednejte na aminokyseliny&nbsp;\">6. Nezapom\u00ednejte na aminokyseliny&nbsp;<\/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\/5-rad-jak-spalit-telesny-tuk-bez-ubytku-svalu\/#7_Bez_cviceni_s_vahami_si_svaly_neudrzite\" title=\"7. Bez cvi\u010den\u00ed s v\u00e1hami si svaly neudr\u017e\u00edte\">7. Bez cvi\u010den\u00ed s v\u00e1hami si svaly neudr\u017e\u00edte<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zkou\u0161eli jste se u\u017e&nbsp;<strong>zbavit tuku&nbsp;<\/strong>a z\u00e1rove\u0148 nep\u0159ij\u00edt o&nbsp;<strong>t\u011b\u017ece nabyt\u00e9 svaly?&nbsp;<\/strong>Nen\u00ed to sice jednoduch\u00e9, ale ur\u010dit\u011b&nbsp;<strong>je to mo\u017en\u00e9.&nbsp;<\/strong>Pot\u0159ebujete pouze <strong>p\u0159izp\u016fsobit sv\u00e9 stravov\u00e1n\u00ed a tr\u00e9nink va\u0161emu fitness c\u00edli.&nbsp;<\/strong>Existuje toti\u017e p\u0159\u00edli\u0161 mnoho chyb, kter\u00fdch se nev\u011bdomky m\u016f\u017eete dopustit.&nbsp;Poznejte v \u010dl\u00e1nku 7 rad, d\u00edky kter\u00fdm d\u00e1te sbohem tuku a budete se py\u0161nit pouze vyr\u00fdsovanou svalovou hmotou.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Nezapominejte_na_dostatek_bilkovin\"><\/span><strong>1. Nezapom\u00ednejte na dostatek b\u00edlkovin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i redukci tuku a zachov\u00e1n\u00ed sval\u016f je velmi d\u016fle\u017eit\u00e9 zajistit dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin.&nbsp;Proteiny pat\u0159\u00ed mezi jedny z nejd\u016fle\u017eit\u011bj\u0161\u00edch nutrient\u016f a p\u0159i spalov\u00e1n\u00ed tuku jsou d\u016fle\u017eit\u00e9 z n\u011bkolika d\u016fvod\u016f&nbsp;<span style=\"color: #ff6600;\">[15]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>m\u011bn\u00ed hladiny hormon\u016f <\/strong>&#8211; b\u00edlkoviny <strong>zvy\u0161uj\u00ed hladinu hormon\u016f ,,sytosti&#8221;, <\/strong>nap\u0159\u00edklad <strong>GLP-1, peptid YY a cholecystokinin, <\/strong>z\u00e1rove\u0148 sni\u017euj\u00ed \u00farove\u0148 <strong>grelinu, <\/strong>kter\u00fd je <strong>hormonem hladu.<\/strong><\/li>\n\n\n\n<li><strong>m\u00e1 vy\u0161\u0161\u00ed termick\u00fd efekt <\/strong>&#8211; po j\u00eddle je \u010d\u00e1st kalori\u00ed pou\u017eita na zpracov\u00e1n\u00ed j\u00eddla, tento jev je zn\u00e1m\u00fd jako termick\u00fd efekt. B\u00edlkoviny ho maj\u00ed <strong>vy\u0161\u0161\u00ed ne\u017e tuky nebo sacharidy. <\/strong>P\u0159ibli\u017en\u011b <strong>20 &#8211; 30% kalori\u00ed z b\u00edlkovin <\/strong>je sp\u00e1len\u00fdch <strong>b\u011bhem tr\u00e1ven\u00ed <\/strong>a metabolizace b\u00edlkovin.<\/li>\n\n\n\n<li><strong>spalujete v\u00edce kalori\u00ed <\/strong>&#8211; <strong>vy\u0161\u0161\u00ed termick\u00fd efekt <\/strong>a jin\u00e1 fakta jsou d\u016fvodem, pro\u010d vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin zrychluje metabolismus b\u011bhem cel\u00e9ho dne a dokonce i sp\u00e1nku. N\u011bkolik studi\u00ed prok\u00e1zalo, \u017ee vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin je d\u016fvodem, pro\u010d denn\u011b spalujeme o 80 &#8211; 100 kalori\u00ed v\u00edce.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle v\u00fdzkum\u016f by v p\u0159\u00edpad\u011b redukce hmotnosti m\u011bly b\u00edlkoviny tvo\u0159it&nbsp;<strong>30% kalorick\u00e9ho p\u0159\u00edjmu.&nbsp;<\/strong>Potvrzuj\u00ed to v\u00fdsledky studie, do kter\u00e9 byli zapojeni ob\u00e9zn\u00ed mu\u017ei.&nbsp;P\u0159i&nbsp;<strong>25% pod\u00edlu kalori\u00ed z b\u00edlkovin se nutkav\u00e9 my\u0161lenky&nbsp;<\/strong>na j\u00eddlo sn\u00ed\u017eily&nbsp;<strong>o 60%&nbsp;<\/strong>a touha po ve\u010dern\u00edm mls\u00e1n\u00ed&nbsp;<strong>o 50%.&nbsp;<\/strong>\u00da\u010dastnice jin\u00e9ho v\u00fdzkumu&nbsp;<strong>zv\u00fd\u0161ily sv\u016fj p\u0159\u00edjem b\u00edlkovin na 30%.&nbsp;<\/strong>Podle v\u00fdsledk\u016f denn\u011b konzumovaly&nbsp;<strong>o 441 kalori\u00ed m\u00e9n\u011b&nbsp;<\/strong>a zhubly&nbsp;<strong>5 kg&nbsp;za 12 t\u00fddn\u016f.&nbsp;<\/strong>Zaujaly v\u00e1s v\u00fdsledky v\u00fdzkumu a chcete si l\u00e9pe&nbsp;<strong>p\u0159edstavit pod\u00edl b\u00edlkovin v gramech?&nbsp;<\/strong>Pokud denn\u011b p\u0159ijmete 2 000 kalori\u00ed, z toho 30% je p\u0159ibli\u017en\u011b&nbsp;150 g&nbsp;b\u00edlkovin.&nbsp;<strong>Vhodn\u00fd pod\u00edl b\u00edlkovin&nbsp;<\/strong>si dok\u00e1\u017eete jednodu\u0161e vypo\u010d\u00edtat tak, \u017ee v\u00e1\u0161 denn\u00ed p\u0159\u00edjem kalori\u00ed&nbsp;<strong>vyn\u00e1sob\u00edte hodnotou 0,075<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSCF3094.jpg\" alt=\"Nezapom\u00ednejte na dostatek b\u00edlkovin\" style=\"width:843px;height:562px\" title=\"Nezapom\u00ednejte na dostatek b\u00edlkovin\"\/><\/figure>\n<\/div>\n\n\n<p>P\u0159\u00edjem b\u00edlkovin nen\u00ed d\u016fle\u017eit\u00fd pouze b\u011bhem dne, n\u00e1\u0161 <strong>tr\u00e1vic\u00ed syst\u00e9m pracuje i v noci <\/strong>a pro zachov\u00e1n\u00ed sval\u016f pot\u0159ebujete <strong>p\u0159edej\u00edt hladu a k\u0159e\u010d\u00edm. <\/strong>V noci se zbav\u00edte hladu nap\u0159\u00edklad p\u0159\u00edjmem <strong>pomalu straviteln\u00e9ho proteinu, <\/strong>jak\u00fdm je <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/protein-kasein-micellar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">kasein<\/span><\/a><\/span>. Vyzna\u010duje se <strong>n\u00edzk\u00fdm obsahem sacharid\u016f, <\/strong>vysok\u00fdm mno\u017estv\u00edm b\u00edlkovin a tak\u00e9 <strong>v\u00e1pn\u00edku, <\/strong>ten je pot\u0159ebn\u00fd k produkci melatoninu, kter\u00fd podporuje sp\u00e1nek. Organismus ho spot\u0159ebuje jako energii, nemus\u00edte se proto b\u00e1t, \u017ee se v t\u011ble ulo\u017e\u00ed ve form\u011b tuku. <span style=\"color: #ff6600;\">[2] <\/span>Chcete se o m\u00e9n\u011b zn\u00e1m\u00e9m zdroji b\u00edlkovin dozv\u011bd\u011bt v\u00edce? P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211; <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/blog\/kasein-kaseinove-proteiny-a-vse-co-o-nich-potrebujete-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kasein, kaseinov\u00e9 proteiny a v\u0161e, co o nich pot\u0159ebujete v\u011bd\u011bt<\/a><\/span><\/span>.<\/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=\"5012,6177,6404,6939,8665,28689\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"2_Pozor_na_radikalni_snizeni_prijmu_kalorii\"><\/span><strong>2. Pozor na radik\u00e1ln\u00ed sn\u00ed\u017een\u00ed p\u0159\u00edjmu kalori\u00ed<\/strong>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1m p\u0159ijde rozumn\u00e9 prudce sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed, abyste dos\u00e1hli redukce tuku, ale tato&nbsp;<strong>cesta by v\u00e1s p\u0159ivedla \u00fapln\u011b jinam.&nbsp;<\/strong>N\u00e1razov\u00e1 dieta m\u00e1 velmi bl\u00edzko k hladovce a nedostatek energie ze stravy zp\u016fsob\u00ed, \u017ee t\u011blo za\u010dne&nbsp;<strong>\u010derpat energii ze svalov\u00e9 tk\u00e1n\u011b.&nbsp;<\/strong>Krom\u011b&nbsp;<strong>\u0161t\u011bpen\u00ed sval\u016f&nbsp;<\/strong>se v\u00fdrazn\u011b&nbsp;<strong>sn\u00ed\u017e\u00ed p\u0159\u00edjem vitam\u00edn\u016f a dal\u0161\u00edch \u017eivin,&nbsp;<\/strong>d\u016fsledkem \u010deho\u017e bude&nbsp;<strong>nedostate\u010dn\u00e1 regenerace sval\u016f&nbsp;<\/strong>po tr\u00e9ninku.&nbsp;<strong>Prudk\u00e9 sn\u00ed\u017een\u00ed kalori\u00ed&nbsp;<\/strong>se postar\u00e1 o pocit hladu, za\u010dnete b\u00fdt&nbsp;<strong>netrp\u011bliv\u00ed&nbsp;<\/strong>a budete m\u00edt neust\u00e1le&nbsp;<strong>my\u0161lenky na j\u00eddlo.&nbsp;<\/strong>Hlad nen\u00ed jedin\u00fd probl\u00e9m, kter\u00fd se objev\u00ed p\u0159i n\u00e1hl\u00e9m a prudk\u00e9m sn\u00ed\u017een\u00ed denn\u00edho p\u0159\u00edjmu kalori\u00ed.&nbsp;\u010cast\u00fdmi&nbsp;<strong>projevy rychl\u00fdch diet&nbsp;<\/strong>je i <span style=\"color: #ff6600;\">[1] [3] [4]<\/span>:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zpomalen\u00ed metabolismu<\/li>\n\n\n\n<li>hor\u0161\u00ed kvalita sp\u00e1nku<\/li>\n\n\n\n<li>letargie, \u00fanava<\/li>\n\n\n\n<li>zadr\u017eov\u00e1n\u00ed vody<\/li>\n\n\n\n<li>sn\u00ed\u017een\u00ed libida a reproduk\u010dn\u00edch funkc\u00ed<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IMG_4638.jpeg\" alt=\"Pozor na radik\u00e1ln\u00ed sn\u00ed\u017een\u00ed p\u0159\u00edjmu kalori\u00ed\" style=\"width:843px;height:562px\" title=\"Pozor na radik\u00e1ln\u00ed sn\u00ed\u017een\u00ed p\u0159\u00edjmu kalori\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p>P\u0159i sn\u00ed\u017een\u00ed kalorick\u00e9ho p\u0159\u00edjmu je d\u016fle\u017eit\u00e9, aby to&nbsp;<strong>nezp\u016fsobilo va\u0161emu organismu \u0161ok.&nbsp;<\/strong>Za\u010dn\u011bte se sni\u017eov\u00e1n\u00edm kalori\u00ed m\u00edrn\u011b, je vhodn\u00e9 na za\u010d\u00e1tek ubrat pouze&nbsp;<strong>200 &#8211; 500 kalori\u00ed z denn\u00edho p\u0159\u00edjmu.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] <\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3_Dodrzujte_pitny_rezim\"><\/span><strong>3. Dodr\u017eujte pitn\u00fd re\u017eim<\/strong>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tekutiny dok\u00e1\u017e\u00ed&nbsp;<strong>sni\u017eovat pocit hladu,&nbsp;<\/strong>v\u00e1\u0161 \u017ealudek je pln\u011bj\u0161\u00ed, co\u017e prodlu\u017euje pocit sytosti.&nbsp;V\u00fdzkum z roku 2014 prok\u00e1zal, \u017ee pit\u00ed&nbsp;0,5 l&nbsp;vody asi 30 minut p\u0159ed sn\u00eddan\u00ed, ob\u011bdem a ve\u010de\u0159\u00ed sni\u017euje pocit hladu, a t\u00edm i celkovou hmotnost.&nbsp;P\u0159im\u011b\u0159en\u00e1 hydratace se krom\u011b jin\u00e9ho star\u00e1 o&nbsp;<strong>vyplavov\u00e1n\u00ed \u0161kodlivin z t\u011bla, podporuje \u010dinnost ledvin&nbsp;<\/strong>a tak\u00e9&nbsp;<strong>obnovuje tr\u00e1vic\u00ed syst\u00e9m.&nbsp;<\/strong>Dostate\u010dn\u00fd p\u0159\u00edjem tekutin je d\u016fle\u017eit\u00fd i&nbsp;pro&nbsp;<strong>metabolismus tuk\u016f a sacharid\u016f.&nbsp;<\/strong>Proces&nbsp;<strong>tr\u00e1ven\u00ed tuk\u016f&nbsp;<\/strong>se naz\u00fdv\u00e1&nbsp;<strong>lipol\u00fdza&nbsp;<\/strong>a v prvn\u00ed f\u00e1zi p\u016fsob\u00ed molekuly vody na triglyceridy, kter\u00e9 se b\u011bhem n\u00ed \u0161t\u011bp\u00ed na glycerol a mastn\u00e9 kyseliny.&nbsp;Dal\u0161\u00edm d\u016fvodem dopl\u0148ov\u00e1n\u00ed tekutin pro sportovce a aktivn\u00ed lidi je jejich vliv na&nbsp;<strong>funk\u010dnost chrupavek a jejich pohyblivost.&nbsp;<\/strong>Krom\u011b toho jsou d\u016fle\u017eit\u00e9 i pro spr\u00e1vn\u00e9&nbsp;<strong>fungov\u00e1n\u00ed plic, srdce a jin\u00fdch org\u00e1n\u016f, redukuj\u00ed \u00fanavu&nbsp;<\/strong>a&nbsp;<strong>vznik svalov\u00fdch k\u0159e\u010d\u00ed.&nbsp;<\/strong><span style=\"color: #ff6600;\">[5] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/lr-8806.JPG\" alt=\"Dodr\u017eujte pitn\u00fd re\u017eim\" style=\"width:843px;height:562px\" title=\"Dodr\u017eujte pitn\u00fd re\u017eim\"\/><\/figure>\n<\/div>\n\n\n<p>Sna\u017e\u00edte se zv\u00fd\u0161it p\u0159\u00edjem tekutin b\u011bhem dne a hled\u00e1te nen\u00e1ro\u010dn\u00e9 \u0159e\u0161en\u00ed? <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Noste u sebe l\u00e1hev vody a pravideln\u011b ji dopl\u0148ujte.<\/li>\n\n\n\n<li>Na pracovn\u00edm stole m\u011bjte st\u00e1le plnou sklenici vody.<\/li>\n\n\n\n<li>Sklenici s vodou m\u011bjte v\u017edy u postele pro dopln\u011bn\u00ed tekutin v noci nebo r\u00e1no.<\/li>\n\n\n\n<li>Vym\u011b\u0148te sklenici slazen\u00e9ho n\u00e1poje za sklenici vody.<\/li>\n\n\n\n<li>Sna\u017ete se vyp\u00edt v\u00edce ne\u017e \u0161est sklenic vody b\u011bhem dne.<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Neprehanejte_to_s_kardiem\"><\/span><strong>4. Nep\u0159eh\u00e1n\u011bjte to s kardiem<\/strong>&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozhodli jste se, \u017ee do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu p\u0159id\u00e1te v\u00edce b\u011bhu nebo cyklistiky?&nbsp;Zv\u00fd\u0161en\u00fd d\u016fraz na kardio m\u016f\u017ee spustit sled reakc\u00ed, kter\u00e9 p\u016fsob\u00ed na&nbsp;<strong>udr\u017een\u00ed svalov\u00e9 hmoty.&nbsp;V\u00edce kardia&nbsp;<\/strong>znamen\u00e1&nbsp;<strong>krat\u0161\u00ed \u010das na regeneraci,&nbsp;<\/strong>a tud\u00ed\u017e velmi snadno se m\u016f\u017ee st\u00e1t, \u017ee t\u011blo nebude m\u00edt dostate\u010dnou&nbsp;<strong>mo\u017enost se zotavit.&nbsp;<\/strong>N\u00e1sledkem toho za\u010dne&nbsp;<strong>stagnovat v s\u00edle a v\u00fdkonu,&nbsp;<\/strong>co\u017e je spojeno se schopnost\u00ed&nbsp;<strong>budovat a udr\u017eovat svalovou hmotu&nbsp;<\/strong>p\u0159i sni\u017eov\u00e1n\u00ed tuku.&nbsp;V\u00fdrazn\u00e9 p\u0159id\u00e1v\u00e1n\u00ed kardio tr\u00e9ninku tak\u00e9 vede k&nbsp;<strong>p\u0159etr\u00e9nov\u00e1n\u00ed, vzniku zran\u011bn\u00ed, \u00fanav\u011b a zm\u011bn\u00e1m n\u00e1lady.&nbsp;<\/strong>B\u011bh pat\u0159\u00ed v p\u0159im\u011b\u0159en\u00e9m mno\u017estv\u00ed mezi vhodn\u00e9 aktivity, av\u0161ak p\u0159\u00edli\u0161 b\u011bhu zvy\u0161uje hladinu kortizolu, a to m\u00e1&nbsp;<strong>negativn\u00ed vliv na imunitu.&nbsp;<\/strong>\u010cast\u00e9&nbsp;<strong>zv\u00fd\u0161en\u00e9 hladiny kortizolu&nbsp;<\/strong>tak\u00e9 ovliv\u0148uj\u00ed&nbsp;<strong>\u00fabytek tuku a svalov\u00e9 hmoty.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4] [7] [8]<\/span> Pova\u017eujete p\u0159etr\u00e9nov\u00e1n\u00ed za m\u00fdtus nebo se o n\u011bm chcete dozv\u011bd\u011bt v\u00edce?&nbsp;P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/pretrenovani-fakt-nebo-mytus\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">P\u0159etr\u00e9nov\u00e1n\u00ed &#8211; fakt nebo m\u00fdtus?<\/span><\/a><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_50_.jpg\" alt=\"Nep\u0159eh\u00e1n\u011bjte to s kardiem\" style=\"width:843px;height:562px\" title=\"Nep\u0159eh\u00e1n\u011bjte to s kardiem\"\/><\/figure>\n<\/div>\n\n\n<p>Lze t\u011b\u017eko definovat, kolik kardia je p\u0159\u00edli\u0161 mnoho, proto\u017ee to z\u00e1vis\u00ed na n\u011bkolika faktorech, jako nap\u0159\u00edklad jeho&nbsp;<strong>frekvence, intenzita&nbsp;<\/strong>nebo&nbsp;<strong>d\u00e9lka.&nbsp;<\/strong>Vhodnou aktivitou pro redukci tuku p\u0159i zachov\u00e1n\u00ed svalov\u00e9 hmoty m\u016f\u017ee b\u00fdt nap\u0159\u00edklad&nbsp;<strong>ch\u016fze.&nbsp;30 &#8211; 90 minut ch\u016fze&nbsp;<\/strong>v\u00e1m pom\u016f\u017ee spalovat tuk, a z\u00e1rove\u0148 nebude m\u00edt v\u00fdrazn\u00fd vliv na regeneraci organismu. <span style=\"color: #ff6600;\">[4]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_Opatrne_se_sacharidy\"><\/span><strong>5. Opatrn\u011b se sacharidy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na adekv\u00e1tn\u00ed redukci tukov\u00fdch lo\u017eisek a zachov\u00e1n\u00ed sval\u016f m\u00e1 vliv&nbsp;<strong>pod\u00edl sacharid\u016f&nbsp;<\/strong>ve strav\u011b.&nbsp;<strong>Nadm\u011brn\u00e9 d\u00e1vky&nbsp;<\/strong>sacharid\u016f zp\u016fsob\u00ed jejich&nbsp;<strong>p\u0159em\u011bnu na tuk a uchov\u00e1n\u00ed v t\u011ble, rapidn\u00ed sn\u00ed\u017een\u00ed&nbsp;<\/strong>p\u0159\u00edjmu sacharid\u016f v\u0161ak tak\u00e9&nbsp;<strong>nen\u00ed nejspr\u00e1vn\u011bj\u0161\u00edm \u0159e\u0161en\u00edm.&nbsp;<\/strong>P\u0159ehnan\u011b&nbsp;<strong>n\u00edzk\u00fd p\u0159\u00edjem sacharid\u016f nen\u00ed&nbsp;<\/strong>pro redukci hmotnosti&nbsp;<strong>pot\u0159ebn\u00fd,&nbsp;<\/strong>m\u016f\u017ee zp\u016fsobit&nbsp;<strong>nerovnom\u011brn\u00e9 zachov\u00e1n\u00ed sval\u016f&nbsp;<\/strong>a&nbsp;<strong>sn\u00ed\u017eit v\u00fdkon&nbsp;<\/strong>p\u0159i tr\u00e9ninku.&nbsp;V\u00fdzkum z roku 2003 potvrdil vliv sacharid\u016f na redukci tuku a zachov\u00e1n\u00ed sval\u016f.&nbsp;\u00da\u010dastnice dodr\u017eovaly&nbsp;<strong>10-t\u00fddenn\u00ed re\u017eim,&nbsp;<\/strong>b\u011bhem kter\u00e9ho konzumovaly&nbsp;<strong>1700 kalori\u00ed denn\u011b.&nbsp;<\/strong>Byly rozd\u011bleny do dvou skupin, v prvn\u00ed byl&nbsp;<strong>pom\u011br sacharid\u016f k b\u00edlkovin\u00e1m 1,4:1,&nbsp;<\/strong>nap\u0159\u00edklad na&nbsp;<strong>125 g&nbsp;b\u00edlkovin by p\u0159ipadalo&nbsp;171 g&nbsp;sacharid\u016f.&nbsp;<\/strong>Druh\u00e1 skupina konzumovala&nbsp;<strong>3,5-kr\u00e1t v\u00edce sacharid\u016f v\u016f\u010di proteinu,&nbsp;<\/strong>a tud\u00ed\u017e p\u0159ibli\u017en\u011b&nbsp;<strong>437,5 g&nbsp;sacharid\u016f na&nbsp;125 g&nbsp;b\u00edlkovin.&nbsp;<\/strong>V\u00fdsledky prok\u00e1zaly, \u017ee skupina s pom\u011brem&nbsp;<strong>1,4:1 ztratila v\u00edce tuku a z\u00e1rove\u0148 m\u00e9n\u011b svalov\u00e9 hmoty,&nbsp;<\/strong>ne\u017e skupina se 3,5:1.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u017eadovan\u00e9ho efektu m\u016f\u017eete dos\u00e1hnout i vyu\u017eit\u00edm&nbsp;<strong>m\u00e9n\u011b komplikovan\u00e9ho pom\u011bru.&nbsp;Ide\u00e1ln\u00ed pom\u011br sacharid\u016f&nbsp;<\/strong>k b\u00edlkovin\u00e1m pro&nbsp;<strong>udr\u017een\u00ed sval\u016f a zbaven\u00ed tuku&nbsp;<\/strong>je&nbsp;<strong>2:1.&nbsp;<\/strong>Nap\u0159\u00edklad p\u0159i denn\u00ed d\u00e1vce&nbsp;<strong>125 g&nbsp;proteinu&nbsp;<\/strong>to p\u0159edstavuje&nbsp;<strong>250 g&nbsp;sacharid\u016f.&nbsp;<\/strong>V jist\u00fdch p\u0159\u00edpadech je d\u016fle\u017eit\u00e9 i&nbsp;<strong>na\u010dasov\u00e1n\u00ed sacharid\u016f, p\u0159ednostn\u011b&nbsp;<\/strong>se to t\u00fdk\u00e1&nbsp;<strong>sportovc\u016f&nbsp;<\/strong>a lid\u00ed s n\u00e1ro\u010dn\u00fdm tr\u00e9ninkem, na&nbsp;<strong>b\u011b\u017en\u00e9ho \u010dlov\u011bka&nbsp;<\/strong>to&nbsp;<strong>nem\u00e1 z\u00e1sadn\u00ed vliv.&nbsp;<\/strong>Ur\u010dit ide\u00e1ln\u00ed \u010das pro podporu spalov\u00e1n\u00ed tuku je obt\u00ed\u017en\u00e9, proto\u017ee&nbsp;<strong>v\u00fdsledky studi\u00ed&nbsp;<\/strong>se <strong>rozch\u00e1zej\u00ed.&nbsp;<\/strong>B\u011bhem dne je d\u016fle\u017eit\u00e9&nbsp;<strong>p\u0159ijmout sacharidy r\u00e1no&nbsp;<\/strong>pro&nbsp;<strong>energii na denn\u00ed aktivity&nbsp;<\/strong>a&nbsp;<strong>po tr\u00e9ninku,&nbsp;<\/strong>aby do\u0161lo k&nbsp;<strong>dopln\u011bn\u00ed energie a \u017eivin.&nbsp;<\/strong>Nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem je&nbsp;<strong>zdroj sacharid\u016f,&nbsp;<\/strong>up\u0159ednost\u0148ujte proto&nbsp;<strong>komplexn\u00ed sacharidy s obsahem vl\u00e1kniny,&nbsp;<\/strong>nap\u0159\u00edklad ovesn\u00e9 vlo\u010dky.&nbsp;<strong>Celkov\u00fd p\u0159\u00edjem sacharid\u016f je d\u016fle\u017eit\u011bj\u0161\u00ed&nbsp;<\/strong>ne\u017e jejich p\u0159esn\u00e9 na\u010dasov\u00e1n\u00ed, pokud samoz\u0159ejm\u011b nejste v p\u0159\u00edprav\u011b na sout\u011b\u017e.&nbsp;V p\u0159\u00edpad\u011b, \u017ee sacharidy konzumujete s m\u00edrou, nemus\u00edte m\u00edt obavy o spr\u00e1vn\u00fd \u010das jejich p\u0159\u00edjmu. <span style=\"color: #ff6600;\">[8] [2] [14] <\/span>Uva\u017eujete nad&nbsp;<strong>ide\u00e1ln\u00ed sn\u00eddan\u00ed,&nbsp;<\/strong>d\u00edky kter\u00e9 dopln\u00edte&nbsp;<strong>sacharidy a b\u00edlkoviny&nbsp;<\/strong>pro optim\u00e1ln\u00ed fungov\u00e1n\u00ed?&nbsp;Tuto&nbsp;<strong>zdravou kombinaci&nbsp;<\/strong>zahrnuje&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/instantni-ovesna-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">instantn\u00ed ovesn\u00e1 ka\u0161e<\/span><\/a><\/span>, ve kter\u00e9 p\u0159ijmete p\u0159ibli\u017en\u011b&nbsp;<strong>15 g&nbsp;b\u00edlkovin&nbsp;<\/strong>a&nbsp;<strong>53 g&nbsp;sacharid\u016f.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/melissa-belanger-7YLe87dcrm8-unsplash.jpg\" alt=\"Hl\u00eddejte si p\u0159\u00edjem sacharid\u016f\" style=\"width:843px;height:562px\" title=\"Hl\u00eddejte si p\u0159\u00edjem sacharid\u016f\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Nezapominejte_na_aminokyseliny\"><\/span><strong>6. Nezapom\u00ednejte na aminokyseliny<\/strong>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Aminokyseliny s rozv\u011btven\u00fdm \u0159et\u011bzcem&nbsp;<\/strong>jsou u\u017eite\u010dn\u00e9 pro udr\u017een\u00ed svalov\u00e9 hmoty, stejn\u011b tak i p\u0159i redukci tuku.&nbsp;<strong>BCAA&nbsp;<\/strong>je zkratka, kter\u00e1 ozna\u010duje&nbsp;<strong>t\u0159i esenci\u00e1ln\u00ed aminokyseliny &#8211; leucin, isoleucin a valin,&nbsp;<\/strong>kter\u00e9 jsou z\u00e1kladn\u00ed&nbsp;<strong>stavebn\u00ed \u010d\u00e1stic\u00ed sval\u016f.&nbsp;<\/strong>Tvo\u0159\u00ed p\u0159ibli\u017en\u011b&nbsp;<strong>jednu t\u0159etinu svalov\u00e9 b\u00edlkoviny&nbsp;<\/strong>a organismus je vyu\u017e\u00edv\u00e1 k&nbsp;<strong>oprav\u011b&nbsp;<\/strong>a op\u011btovn\u00e9&nbsp;<strong>tvorb\u011b svalov\u00fdch vl\u00e1ken.&nbsp;<\/strong>Kalorick\u00fd deficit zp\u016fsobuje, \u017ee t\u011blu se dost\u00e1v\u00e1 m\u00e9n\u011b \u017eivin pro&nbsp;<strong>adekv\u00e1tn\u00ed regeneraci.&nbsp;<\/strong><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span><\/span> mohou b\u011bhem tohoto procesu zajistit&nbsp;<strong>opravu tk\u00e1n\u011b,&nbsp;<\/strong>a t\u00edm&nbsp;<strong>podpo\u0159it synt\u00e9zu b\u00edlkovin&nbsp;<\/strong>pro&nbsp;<strong>zotaven\u00ed sval\u016f&nbsp;<\/strong>po cvi\u010den\u00ed.&nbsp;Podle studie z roku 2017 m\u011bla konzumace&nbsp;<strong>5,6 g&nbsp;BCAA&nbsp;<\/strong>v\u00fdrazn\u00fd vliv na&nbsp;<strong>synt\u00e9zu b\u00edlkovin.&nbsp;<\/strong>\u010c\u00e1st \u00fa\u010dastn\u00edk\u016f, kter\u00e1 konzumovala BCAA po tr\u00e9ninku s v\u00e1hami, m\u011bla&nbsp;<strong>n\u00e1r\u016fst synt\u00e9zy protein\u016f o 22%.&nbsp;<\/strong>Jin\u00e9 studie z let&nbsp;2012 a&nbsp;2014 se zam\u011b\u0159ily na zm\u011bny v synt\u00e9ze b\u00edlkovin u lid\u00ed, kte\u0159\u00ed p\u0159ij\u00edmali&nbsp;<strong>syrov\u00e1tkov\u00fd protein s d\u00e1vkou BCAA.&nbsp;<\/strong>Ve v\u00fdsledc\u00edch se uv\u00e1d\u00ed&nbsp;<strong>n\u00e1r\u016fst synt\u00e9zy protein\u016f o 50%,&nbsp;<\/strong>z \u010deho\u017e vypl\u00fdv\u00e1, \u017ee BCAA maj\u00ed sv\u016fj v\u00fdznam, ale jsou&nbsp;<strong>maxim\u00e1ln\u011b \u00fa\u010dinn\u00e9 p\u0159i konzumaci&nbsp;<\/strong>i dal\u0161\u00edch&nbsp;<strong>aminokyselin z proteinu.&nbsp;<\/strong>Dal\u0161\u00ed v\u00fdhodou je jejich&nbsp;<strong>n\u00edzk\u00e1 kalorick\u00e1 hodnota,&nbsp;<\/strong>nemus\u00edte se proto b\u00e1t, \u017ee jejich p\u0159\u00edjmem zvy\u0161ujete kalorick\u00fd p\u0159\u00edjem.&nbsp;Studie z roku 2012 demonstruje jejich v\u00fdznam pro&nbsp;<strong>udr\u017een\u00ed svalov\u00e9 hmoty a s\u00edly.&nbsp;<\/strong>Ve v\u00fdsledc\u00edch uv\u00e1d\u00ed jejich hlavn\u00ed benefity v&nbsp;<strong>redukci namo\u017een\u00fdch sval\u016f <\/strong>a&nbsp;<strong>zlep\u0161en\u00ed regenerace&nbsp;<\/strong>svalov\u00fdch funkc\u00ed.&nbsp;<span style=\"color: #ff6600;\">[9] [10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161echny pot\u0159ebn\u00e9 informace o aminokyselin\u00e1ch BCAA a jejich v\u00fdznamu pro organismus m\u016f\u017eete poznat v \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/bcaa-a-jejich-ucinky-na-telo\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">BCAA a jejich \u00fa\u010dinky na t\u011blo<\/span><\/a><\/span>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IGI_2494.jpg\" alt=\"Nezapom\u00ednejte na aminokyseliny\" style=\"width:843px;height:562px\" title=\"Nezapom\u00ednejte na p\u0159\u00edjem aminokyselin\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Bez_cviceni_s_vahami_si_svaly_neudrzite\"><\/span><strong>7. Bez cvi\u010den\u00ed s v\u00e1hami si svaly neudr\u017e\u00edte<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud je va\u0161\u00edm c\u00edlem&nbsp;<strong>nejen \u00fabytek tuku,&nbsp;<\/strong>ale i&nbsp;<strong>zachov\u00e1n\u00ed sval\u016f,&nbsp;<\/strong>tr\u00e9nink s v\u00e1hami by m\u011bl b\u00fdt ur\u010dit\u011b jeho sou\u010d\u00e1st\u00ed.&nbsp;Bez n\u011bj se sice&nbsp;<strong>zbav\u00edte p\u0159ebyte\u010dn\u00fdch tukov\u00fdch z\u00e1sob,&nbsp;<\/strong>ale&nbsp;<strong>z\u00e1rove\u0148 sval\u016f,&nbsp;<\/strong>kter\u00e9 budete muset&nbsp;<strong>znovu nab\u00fdt.&nbsp;<\/strong>V\u011bdeck\u00e1 studie z univerzity v Z\u00e1padn\u00ed Virginii porovn\u00e1vala&nbsp;<strong>v\u00fdsledky p\u0159i n\u00edzkokalorick\u00e9 diet\u011b a r\u016fzn\u00fdch typech tr\u00e9ninku.&nbsp;<\/strong>Jedna ze skupin vykon\u00e1vala&nbsp;<strong>kardio aktivity,&nbsp;<\/strong>jako nap\u0159\u00edklad&nbsp;<strong>ch\u016fzi, b\u011bh&nbsp;<\/strong>nebo&nbsp;<strong>cyklistiku,&nbsp;<\/strong>\u010dty\u0159ikr\u00e1t do t\u00fddne.&nbsp;\u00dakolem druh\u00e9 skupiny bylo cvi\u010dit&nbsp;<strong>t\u0159ikr\u00e1t t\u00fddn\u011b s v\u00e1hami,&nbsp;<\/strong>bez jak\u00fdchkoliv kardio tr\u00e9nink\u016f.&nbsp;Po t\u0159ech m\u011bs\u00edc\u00edch do\u0161lo ke kontrole v\u00fdsledk\u016f a zjistilo se, \u017ee \u00fa\u010dastn\u00edci z obou skupin sn\u00ed\u017eili svoji hmotnost.&nbsp;Skupina se zam\u011b\u0159en\u00edm na&nbsp;<strong>kardio tr\u00e9nink&nbsp;<\/strong>zhubla&nbsp;<strong>12 kg&nbsp;tuku a&nbsp;4,1 kg&nbsp;svalov\u00e9 hmoty.&nbsp;<\/strong>\u00da\u010dastn\u00edci se&nbsp;<strong>silov\u00fdm cvi\u010den\u00edm&nbsp;<\/strong>zredukovali svou hmotnost o&nbsp;<strong>14,5 kg&nbsp;tuku&nbsp;<\/strong>bez skoro \u017e\u00e1dn\u00e9&nbsp;<strong>ztr\u00e1ty sval\u016f.&nbsp;<\/strong><span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00fd v\u00fdzkum \u0159e\u0161il v\u00fdznam&nbsp;<strong>silov\u00e9ho tr\u00e9ninku, kardio tr\u00e9ninku a zm\u011bny \u017eivotospr\u00e1vy.&nbsp;<\/strong>\u00da\u010dastn\u00edci byli rozd\u011bleni do&nbsp;<strong>t\u0159\u00ed skupin: silov\u00fd tr\u00e9nink + dieta, kardio tr\u00e9nink + dieta a dieta bez tr\u00e9ninku.&nbsp;<\/strong>Podle v\u00fdsledk\u016f po&nbsp;<strong>8 t\u00fddnech cvi\u010den\u00ed \u00fa\u010dastn\u00edci v\u0161ech skupin&nbsp;<\/strong>shodili p\u0159ibli\u017en\u011b&nbsp;<strong>9 kg&nbsp;tuku,&nbsp;<\/strong>z tohoto pohledu nenastal v\u00fdznamn\u00fd rozd\u00edl.&nbsp;Mezi skupinami v\u0161ak do\u0161lo k&nbsp;<strong>rozd\u00edlu ve ztr\u00e1t\u011b svalov\u00e9 hmoty.&nbsp;Skupina s dietou a skupina kardio + dieta&nbsp;<\/strong>p\u0159i\u0161ly o&nbsp;<strong>dvojn\u00e1sobek sval\u016f ve srovn\u00e1n\u00ed s&nbsp;<\/strong>\u00fa\u010dastn\u00edky se&nbsp;<strong>silov\u00fdm tr\u00e9ninkem.&nbsp;<\/strong><span style=\"color: #ff6600;\">[12] [13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC00139.jpg\" alt=\"Bez cvi\u010den\u00ed s v\u00e1hami si svaly neudr\u017e\u00edte\" style=\"width:843px;height:562px\" title=\"Bez cvi\u010den\u00ed s v\u00e1hami si svaly neudr\u017e\u00edte\"\/><\/figure>\n<\/div>\n\n\n<p>Pokud ji\u017e sni\u017eujete hmotnost a&nbsp;<strong>zbavujete se p\u0159ebyte\u010dn\u00e9ho tuku,&nbsp;<\/strong>byla by \u0161koda p\u0159ij\u00edt o poctiv\u011b&nbsp;<strong>nabyt\u00e9 svaly.&nbsp;<\/strong>Myslete na&nbsp;<strong>adekv\u00e1tn\u00ed d\u00e1vku proteinu, aminokyselin a tekutin,&nbsp;<\/strong>kontrolujte&nbsp;<strong>p\u0159\u00edjem sacharid\u016f&nbsp;<\/strong>a&nbsp;<strong>p\u0159izp\u016fsobte&nbsp;<\/strong>i&nbsp;<strong>typ tr\u00e9ninku.&nbsp;<\/strong>Tyto rady v \u010dl\u00e1nku nen\u00ed n\u00e1ro\u010dn\u00e9 dodr\u017eovat a p\u0159itom maj\u00ed&nbsp;<strong>z\u00e1sadn\u00ed vliv na va\u0161e v\u00fdsledky.&nbsp;<\/strong>Douf\u00e1me, \u017ee v\u00e1s \u010dl\u00e1nek inspiroval, a \u017ee jste d\u00edky n\u011bmu obohatili sv\u00e9 znalosti o redukci tuku.&nbsp;<strong>Pokud se v\u00e1m l\u00edbil a chcete ho doporu\u010dit sv\u00fdm p\u0159\u00e1tel\u016fm, podpo\u0159te ho lajkem a 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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>7 rad jak sp\u00e1lit t\u011blesn\u00fd tuk v\u00e1m pom\u016f\u017ee nastavit vhodnou stravu a tr\u00e9nink, abyste zhubli a z\u00e1rove\u0148 nep\u0159i\u0161li o nabytou svalovou hmotu.<\/p>\n","protected":false},"author":25,"featured_media":79970,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6273,6477,6369,7437],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168557","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-bilkoviny","9":"tag-dieta-cs","10":"tag-hubnuti","11":"tag-telesny-tuk-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>7 rad jak sp\u00e1lit t\u011blesn\u00fd tuk bez \u00fabytku sval\u016f - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak 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