{"id":168588,"date":"2021-01-15T12:00:00","date_gmt":"2021-01-15T11:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/iifym-flexibilne-stravovanie\/"},"modified":"2023-12-07T14:00:16","modified_gmt":"2023-12-07T13:00:16","slug":"iifym-flexibilne-stravovanie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/","title":{"rendered":"Ako jes\u0165 pizzu, sladkosti, a napriek tomu chudn\u00fa\u0165 v\u010faka IIFYM?"},"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.sk\/blog\/iifym-flexibilne-stravovanie\/#Co_znamena_skratka_IIFYM\" title=\"\u010co znamen\u00e1 skratka IIFYM?\">\u010co znamen\u00e1 skratka IIFYM?<\/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.sk\/blog\/iifym-flexibilne-stravovanie\/#Ako_sa_vyznat_v_makrozivinach\" title=\"Ako sa vyzna\u0165 v makro\u017eivin\u00e1ch?\">Ako sa vyzna\u0165 v makro\u017eivin\u00e1ch?<\/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.sk\/blog\/iifym-flexibilne-stravovanie\/#Spocitajte_si_svoj_optimalny_prijem_makrozivin\" title=\"Spo\u010d\u00edtajte si svoj optim\u00e1lny pr\u00edjem makro\u017eiv\u00edn\">Spo\u010d\u00edtajte si svoj optim\u00e1lny pr\u00edjem makro\u017eiv\u00edn<\/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.sk\/blog\/iifym-flexibilne-stravovanie\/#5_vyhod_IIFYM\" title=\"5 v\u00fdhod IIFYM\">5 v\u00fdhod IIFYM<\/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.sk\/blog\/iifym-flexibilne-stravovanie\/#5_nevyhod_IIFYM\" title=\"5 nev\u00fdhod IIFYM\">5 nev\u00fdhod IIFYM<\/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.sk\/blog\/iifym-flexibilne-stravovanie\/#Spravne_vs_nespravne_ponatie_IIFYM\" title=\"Spr\u00e1vn\u00e9 vs. nespr\u00e1vne po\u0148atie IIFYM\">Spr\u00e1vn\u00e9 vs. nespr\u00e1vne po\u0148atie IIFYM<\/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.sk\/blog\/iifym-flexibilne-stravovanie\/#Ako_si_s_IIFYM_zacat_planovat_jedalnicek\" title=\"Ako si s IIFYM za\u010da\u0165 pl\u00e1nova\u0165 jed\u00e1lni\u010dek?\">Ako si s IIFYM za\u010da\u0165 pl\u00e1nova\u0165 jed\u00e1lni\u010dek?<\/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.sk\/blog\/iifym-flexibilne-stravovanie\/#5_tipov_ktore_vam_zjednodusia_zaciatky_s_IIFYM\" title=\"5 tipov, ktor\u00e9 v\u00e1m zjednodu\u0161ia za\u010diatky s IIFYM\">5 tipov, ktor\u00e9 v\u00e1m zjednodu\u0161ia za\u010diatky s IIFYM<\/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.sk\/blog\/iifym-flexibilne-stravovanie\/#Vsetko_co_potrebujete_vediet_o_IIFYM\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o IIFYM\">V\u0161etko, \u010do potrebujete vedie\u0165 o IIFYM<\/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.sk\/blog\/iifym-flexibilne-stravovanie\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p id=\"block-442b14fa-f399-42a5-86ca-d0bfbd6f9789\"><br>Da\u0165 si ob\u010das burger, \u010dokol\u00e1du, v\u00edno alebo zmrzlinu a nepribra\u0165 alebo dokonca schudn\u00fa\u0165. V\u0161ak to znie ako sen a prianie v\u0161etk\u00fdch \u013eud\u00ed, ktor\u00ed sa v s\u00fa\u010dasnosti rozhodli schudn\u00fa\u0165? A teraz si sk\u00faste predstavi\u0165, \u017ee sa tento sen m\u00f4\u017ee sta\u0165 skuto\u010dnos\u0165ou a vy v\u00e1\u017ene m\u00f4\u017eete jes\u0165, na \u010do budete ma\u0165 chu\u0165. M\u00e1 to v\u0161ak jeden mal\u00fd h\u00e1\u010dik, mus\u00edte sa pri tom zmesti\u0165 do svojho stanoven\u00e9ho pr\u00edjmu makro\u017eiv\u00edn, a teda prem\u00fd\u0161\u013ea\u0165 nad t\u00fdm, z \u010doho s\u00fa konkr\u00e9tne potraviny zlo\u017een\u00e9. Ak ste v\u0161ak ochotn\u00ed sa cez toto drobn\u00e9 nepohodlie prenies\u0165, m\u00f4\u017eeme hne\u010f za\u010da\u0165 s predstaven\u00edm stravovacieho \u0161t\u00fdlu IIFYM.&nbsp;<\/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\" id=\"block-67d5667d-46d3-41d9-8a88-c563fdc97528\"><span class=\"ez-toc-section\" id=\"Co_znamena_skratka_IIFYM\"><\/span>\u010co znamen\u00e1 skratka IIFYM?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-b66a80f1-f8ce-4db9-9b9c-9c694322e16a\">Aby ste \u010do najlep\u0161ie pochopili princ\u00edpy tohto typu stravovania, vezmeme to pekne od za\u010diatku a zozn\u00e1mime v\u00e1s so z\u00e1kladn\u00fdmi pojmami. Za\u010dnime t\u00fdm, \u010do sa skr\u00fdva za tajomnou<strong> skratkou IIFYM.<\/strong> Ide o prv\u00e9 p\u00edsmena slov <strong>\u201cIf It Fits Your Macros\u201d alebo \u201eak ti to sed\u00ed do makier\u201c.<\/strong> Vyjadruje to teda my\u0161lienku, \u017ee \u010dlovek m\u00f4\u017ee<strong> jes\u0165, ak\u00e9 jedlo chce, ako vo v\u00fdsledku dosiahne hodnoty makro\u017eiv\u00edn,<\/strong> ktor\u00e9 si stanovil s oh\u013eadom na svoj cie\u013e. Ak\u00e9 \u00faskalia to m\u00e1, sa dozviete v \u010fal\u0161\u00edch \u010dastiach \u010dl\u00e1nku. <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 id=\"block-c994f86d-3ac7-42df-a8d4-4dd4de237fd8\">IIFYM nebolo vytvoren\u00e9 ako nov\u00e1 di\u00e9ta. T\u00fato skratku <strong>za\u010dali najprv vyu\u017e\u00edva\u0165 bodybuilderi<\/strong> na svojich diskusn\u00fdch f\u00f3rach v s\u00favislosti s t\u00fdm, ke\u010f si chceli v di\u00e9te dopria\u0165 nie\u010do &#8220;zak\u00e1zan\u00e9&#8221;. Toto ozna\u010denie sa potom dostalo \u010falej aj medzi \u0161ir\u0161iu verejnos\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span> <\/p>\n\n\n\n<p> <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-bb5bbfee-00fd-4bd4-9ec3-0dd296d5c217\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/klancir052020-94-1124x749.jpg\" alt=\"Ako funguje IIFYM stravovanie\" style=\"width:843px;height:562px\"\/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-09bbbb8d-12ea-4f3c-87c0-ac14e334df49\"><span class=\"ez-toc-section\" id=\"Ako_sa_vyznat_v_makrozivinach\"><\/span>Ako sa vyzna\u0165 v makro\u017eivin\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-83ff141f-09b8-4842-a173-233cb6b50c67\">Aby bol n\u00e1\u0161 z\u00e1kladn\u00fd vh\u013ead kompletn\u00fd, povieme si nie\u010do o makro\u017eivin\u00e1ch. V\u0161eobecne rozli\u0161ujeme<strong> tri z\u00e1kladn\u00e9 makro\u017eiviny, ktor\u00fdmi s\u00fa bielkoviny, sacharidy a tuky.&nbsp;<\/strong><\/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 is-style-default\" id=\"block-5b23d8ff-8e96-4254-b243-9196bb4a0311\">1. Bielkoviny<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f8b131b9-766a-48cc-90e0-6ad65624eb73\">Bielkoviny alebo prote\u00edny s\u00fa makro\u017eivinou, ktor\u00e1<strong> napom\u00e1ha zdraviu kost\u00ed, svalov\u00e9mu rastu a taktie\u017e chr\u00e1ni svaly v di\u00e9te pred sp\u00e1len\u00edm.<\/strong> Niet preto divu, \u017ee je tak\u00e1 d\u00f4le\u017eit\u00e1 nielen pre \u0161portovcov. Vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn je \u010dasto odpor\u00fa\u010dan\u00fd aj pri chudnut\u00ed, a to nielen pre ich vy\u0161\u0161ie spomenut\u00e9 schopnosti, ale tie\u017e z d\u00f4vodu <strong>vy\u0161\u0161ej s\u00fdtivosti<\/strong> a <strong>vysok\u00e9ho termick\u00e9ho efektu.<\/strong> Ide o energiu, ktor\u00fa na\u0161e telo potrebuje na to, aby \u017eivinu spracovalo. U bielkov\u00edn sa v z\u00e1vislosti na type pohybuje <strong>termick\u00fd efekt medzi 20\u201330 %.<\/strong> Znamen\u00e1 to teda, \u017ee zo 100 tak\u00fdchto kal\u00f3ri\u00ed sa do n\u00e1\u0161ho tela vstrebe len pribli\u017ene 70\u201380 kcal. <span style=\"color:#ff6600\" class=\"tadv-color\">[2][3][5][13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0d08911b-99f8-44f1-9b75-0308f9c17fb1\"><strong>Energetick\u00e1 hodnota 1 g bielkov\u00edn: 4 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d410379e-ac16-4b51-a9d4-eb359f6d3c1a\"><strong>Zdroje bielkov\u00edn:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-839feae8-2345-4178-986f-3d0a1693bca5\">\n<li>m\u00e4so, ryby<\/li>\n\n\n\n<li>vajcia<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh<\/a>, jogurty, syry a \u010fal\u0161ie mlie\u010dne v\u00fdrobky&nbsp;<\/li>\n\n\n\n<li>veg\u00e1nske n\u00e1hrady m\u00e4sa (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Seitan\/\" class=\"ek-link\">seitan<\/a>)<\/li>\n\n\n\n<li>pseudoobilniny (poh\u00e1nka, amarant, <a href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>)<\/li>\n\n\n\n<li>strukoviny (\u0161o\u0161ovica, fazu\u013ea)<\/li>\n\n\n\n<li>orie\u0161ky a semienka<\/li>\n\n\n\n<li>prote\u00edny (<a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd<\/a>)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a>, <a href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 su\u0161ienky<\/a>, at\u010f.<\/li>\n<\/ul>\n\n\n\n<p id=\"block-b575fe17-ebdf-4573-bea9-f826792c3999\">Viac o zdrojoch bielkov\u00edn sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do v\u00e1\u0161ho jed\u00e1lni\u010dka<\/strong><\/a><\/p>\n\n\n\n<p> <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-1ddfece5-35d1-45ca-b59f-b977c3f93ed0\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/prote-1124x749.jpg\" alt=\"V ktor\u00fdch potravin\u00e1ch je najviac bielkov\u00edn\" style=\"width:843px;height:562px\"\/><figcaption class=\"wp-element-caption\">      <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-3881fb4e-7aa1-44ef-a6c5-29f6ac8b3000\">2. Sacharidy<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0df266d4-122d-4009-be9a-ec6ae8fa2b02\">\u010eal\u0161ou makro\u017eivinou s\u00fa sacharidy. Tie s\u00fa v\u0161eobecne <strong>zn\u00e1me predov\u0161etk\u00fdm ako zdroj energie pre na\u0161e telo.<\/strong> V\u00e4\u010d\u0161ina zjeden\u00fdch sacharidov sa pred vstupom do krvi rozlo\u017e\u00ed na gluk\u00f3zu, ktor\u00fa na\u0161e telo pou\u017e\u00edva na <strong>v\u00fdrobu molekuly paliva naz\u00fdvan\u00e9ho ATP <\/strong>(adenozintrifosf\u00e1t). To je n\u00e1sledne vyu\u017e\u00edvan\u00e9 na r\u00f4zne metabolick\u00e9 \u00falohy, ak\u00fdmi s\u00fa be\u017en\u00e9 denn\u00e9 \u010dinnosti alebo \u0161portov\u00fd v\u00fdkon. Aj ke\u010f si na\u0161e telo dok\u00e1\u017ee ATP vyrobi\u0165 napr\u00edklad z tukov, v\u00e4\u010d\u0161ina buniek uprednost\u0148uje pr\u00e1ve <strong>sacharidy ako prim\u00e1rny zdroj energie.<\/strong> \u010co sa termick\u00e9ho efektu t\u00fdka, pri sacharidoch sa pohybuje niekde medzi<strong> 5\u201310 %.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-e3cbdec3-bf62-451a-b50b-bae439e48134\"><strong>Energetick\u00e1 hodnota 1 g sacharidov: 4 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0934eba2-264d-4453-98b7-403f8e5018a3\"><strong>Zdroje sacharidov:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-5f903d8d-3f43-4591-94da-325ccbca4352\">\n<li>celozrnn\u00e9 obilniny (ovsen\u00e9 a \u0161paldov\u00e9 vlo\u010dky, m\u00faka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, cestoviny, pe\u010divo)<\/li>\n\n\n\n<li>pseudoobilniny (poh\u00e1nka, amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>)<\/li>\n\n\n\n<li>zemiaky a bataty&nbsp;<\/li>\n\n\n\n<li>strukoviny (\u0161o\u0161ovica, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, fazu\u013ea)<\/li>\n\n\n\n<li>ovocie a zelenina<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-614fd1de-7c70-4503-8f33-ab919669f623\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/sachari-1124x749.jpg\" alt=\"V ktor\u00fdch potravin\u00e1ch je najviac sacharidov\" style=\"width:843px;height:562px\"\/><figcaption class=\"wp-element-caption\">    <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-8dad47a8-d8c0-4490-a969-f8438a2b1b29\">3. Tuky&nbsp;<\/h3>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"895\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/male-895x1124.jpg\" alt=\"Ak\u00e9 zdroje tuku s\u00fa najlep\u0161ie\" class=\"wp-image-209297\" title=\" Ak\u00e9 zdroje tuku s\u00fa najlep\u0161ie \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-895x1124.jpg 895w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-319x400.jpg 319w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-1223x1536.jpg 1223w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male.jpg 1364w\" sizes=\"auto, (max-width: 895px) 100vw, 895px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poslednou d\u00f4le\u017eitou makro\u017eivinou s\u00fa tuky. Rovnako ako sacharidy, aj tie sa zara\u010fuj\u00fa medzi <strong>d\u00f4le\u017eit\u00e9 zdroje energie pre telo a pom\u00e1haj\u00fa podporova\u0165 rast buniek.<\/strong> Navy\u0161e taktie\u017e <strong>chr\u00e1nia telesn\u00e9 org\u00e1ny, pom\u00e1haj\u00fa udr\u017eiava\u0165 teplo a s\u00fa potrebn\u00e9 aj na synt\u00e9zu horm\u00f3nov, vr\u00e1tane testoster\u00f3nu.<\/strong> Existuj\u00fa dokonca vitam\u00edny \u2013 A, D, E, K, ktor\u00e9 s\u00fa rozpustn\u00e9 v tukoch. Pri nedostato\u010dnom pr\u00edjme tuku tak m\u00f4\u017eete ma\u0165 probl\u00e9m s ich vstreb\u00e1van\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Energetick\u00e1 hodnota 1 g tuku: 9 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdroje tuku:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>semienka, orechy a masl\u00e1 z nich<\/li>\n\n\n\n<li>maslo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a> a oleje (slne\u010dnicov\u00fd, olivov\u00fd, tekvicov\u00fd)<\/li>\n\n\n\n<li>olivy<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a><\/li>\n\n\n\n<li>tuk, ktor\u00fd je prirodzenou s\u00fa\u010das\u0165ou \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn (napr\u00edklad tuk v hov\u00e4dzom m\u00e4se)<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-4f42fd49-1444-4e25-a926-b71e128510a1\"><span class=\"ez-toc-section\" id=\"Spocitajte_si_svoj_optimalny_prijem_makrozivin\"><\/span>Spo\u010d\u00edtajte si svoj optim\u00e1lny pr\u00edjem makro\u017eiv\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p id=\"block-4c31aa5c-d67e-4feb-9292-c0a2bb484e07\">Teraz, ke\u010f u\u017e rozumieme z\u00e1kladn\u00fdm pojmom, m\u00f4\u017eeme sa vrhn\u00fa\u0165 na \u010fal\u0161\u00ed krok. V tom si ur\u010d\u00edme<strong> konkr\u00e9tne hodnoty makro\u017eiv\u00edn pre na\u0161e telo<\/strong>, ktor\u00e9 n\u00e1s doved\u00fa k ur\u010den\u00e9mu cie\u013eu, ako je napr\u00edklad chudnutie. Najjednoduch\u0161\u00edm sp\u00f4sobom je vyu\u017ei\u0165 na\u0161u kalkula\u010dku, ktor\u00e1 v\u0161etku pr\u00e1cu odvedie za v\u00e1s a <strong>vypo\u010d\u00edta v\u00e1m pr\u00edjem makro\u017eiv\u00edn pod\u013ea vami zadan\u00fdch \u00fadajov. <\/strong>Pokia\u013e si chcete pr\u00edjem spo\u010d\u00edta\u0165 sami, postupujte pod\u013ea jednotliv\u00fdch krokov v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"wp-block-heading has-text-align-left is-style-h2\">Poz\u00edtiva a negat\u00edva IIFYM<\/h1>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0e46c129-24ba-423e-8f5c-ea302e8f1983\">Ka\u017ed\u00e1 minca m\u00e1 dve strany, rovnako, ako aj IIFYM. Hoci sa na prv\u00fd poh\u013ead m\u00f4\u017ee tento smer zda\u0165 dokonal\u00fd, nie je to tak. Po\u010fme sa teda<strong> bli\u017e\u0161ie pozrie\u0165 na jeho pozit\u00edva a negat\u00edva,<\/strong> aby ste mohli objekt\u00edvne zv\u00e1\u017ei\u0165, \u010di je tento typ stravovania pre va\u0161e telo skuto\u010dne ten najlep\u0161\u00ed. Pokia\u013e budete <strong>pozna\u0165 aj tienist\u00e9 str\u00e1nky IIFYM, <\/strong>mo\u017eno sa negat\u00edvnym d\u00f4sledkom, ktor\u00e9 z nich pramenia, dok\u00e1\u017eete vyhn\u00fa\u0165, a tak budete <strong>\u0165a\u017ei\u0165 len z jeho benefitov.&nbsp;<\/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 is-style-default\" id=\"block-f5dee755-88b5-4f0b-87ba-2471d355268c\"><span class=\"ez-toc-section\" id=\"5_vyhod_IIFYM\"><\/span>5 v\u00fdhod IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 is-style-default\" id=\"block-82b18d6c-e2ae-4bb2-9a88-0abde29d7629\">1. Budete ma\u0165 preh\u013ead o zlo\u017een\u00ed potrav\u00edn<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f00913cd-61fe-423a-8a37-a3325f41a9dc\">Ak sa rozhodnete pre stravovac\u00ed \u0161t\u00fdl IIFYM, <strong>nevyhnete sa zapisovaniu kal\u00f3ri\u00ed do aplik\u00e1ci\u00ed, <\/strong>ako je napr\u00edklad <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal.<\/a> V tej s\u00fa u\u017e vopred nastaven\u00e9 potraviny, ktor\u00e9 len prid\u00e1vate do svojho jed\u00e1lni\u010dka. Nech\u00fdba v\u0161ak ani mo\u017enos\u0165 <strong>zada\u0165 potraviny s vlastnou energetickou hodnotou.<\/strong> T\u00fdmto sp\u00f4sobom sa sna\u017e\u00edte zjes\u0165 vopred stanoven\u00e9 makr\u00e1, a <strong>dosiahnu\u0165 tak 100% naplnenie bielkov\u00edn, sacharidov a tukov.<\/strong> Aby v\u00e1m v\u0161etko sedelo, mus\u00edte sa nau\u010di\u0165 pracova\u0165 s jednotliv\u00fdmi surovinami, vedie\u0165, ako napr\u00edklad do jedla prepa\u0161ova\u0165 viac bielkov\u00edn, alebo ako zn\u00ed\u017ei\u0165 obsah tuku vo svojej ve\u010deri. Pre niekoho m\u00f4\u017ee by\u0165 toto zapisovanie z\u00e1bava, pre in\u00e9ho otrava. O nejak\u00fa dobu v\u0161ak budete ma\u0165 svoje obvykl\u00e9 porcie v oku, a tak <strong>bude tento proces \u010d\u00edm \u010falej t\u00fdm r\u00fdchlej\u0161\u00ed a automatickej\u0161\u00ed. <\/strong>Mo\u017eno v\u010faka zapisovaniu odhal\u00edte aj skryt\u00e9 kalorick\u00e9 bomby, o ktor\u00fdch ste doposia\u013e nemali ani najmen\u0161ie tu\u0161enie.<\/p>\n\n\n\n<p>   <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-e358e5e0-20e4-4957-8a6b-a1b76dad30c0\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-502387628-1124x750.jpg\" alt=\"Ako po\u010d\u00edta\u0165 kal\u00f3rie pri IIFYM\" style=\"width:843px;height:563px\"\/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-bd517635-8c88-40f0-b9bd-49fb12baadc2\">2. Z\u00edskate slobodu v jedle<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d00d38db-301d-4bd5-8af1-d37d5d444e03\"><em>\u201cNem\u00f4\u017eem \u00eds\u0165 s tebou zajtra na ve\u010deru, sna\u017e\u00edm sa schudn\u00fa\u0165 a mus\u00edm dodr\u017eiava\u0165 svoj jed\u00e1lni\u010dek.\u201d<\/em>  Tak presne t\u00fato vetu u\u017e nebudete musie\u0165 nikdy vyslovi\u0165. Keby sme mali jedn\u00fdm slovom charakterizova\u0165 IIFYM, bola by to rozhodne<strong> flexibilita. <\/strong>To je toti\u017e k\u013e\u00fa\u010dov\u00fd aspekt, ktor\u00fd si ob\u013e\u00fabilo to\u013eko \u013eud\u00ed. <strong>Nemus\u00edte sa vyh\u00fdba\u0165 spolo\u010densk\u00fdm udalostiam, <\/strong>jednoducho si m\u00f4\u017eete da\u0165 ak\u00e9ko\u013evek jedlo, ak\u00e9 chcete, sta\u010d\u00ed, ke\u010f s n\u00edm budete v pr\u00edjme po\u010d\u00edta\u0165, zap\u00ed\u0161ete si ho a <strong>prisp\u00f4sob\u00edte mu ostatn\u00e9 jedl\u00e1 po\u010das d\u0148a.<\/strong> V\u00fdhodou je, \u017ee v tabu\u013ek\u00e1ch \u010dasto n\u00e1jdete aj hodnoty jed\u00e1l zn\u00e1mych re\u0165azcov, tak\u017ee pre v\u00e1s bude odhad jednoduch\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-4d7e1596-fb49-4fd2-ae14-ba0768ebf1aa\">Pokia\u013e si napr\u00edklad d\u00e1te v Burger Kingu Double Whopper, ktor\u00fd m\u00e1 pribli\u017ene 900 kcal, 50 g sacharidov, 56 g tukov a 35 g bielkov\u00edn, asi v\u00e1m d\u00f4jde, \u017ee po\u010das ostatn\u00fdch denn\u00fdch jed\u00e1l budete musie\u0165 dr\u017ea\u0165 tuky skuto\u010dne na uzde. Naopak, pokia\u013e sa rozhodnete pre wrap z McDonalds s grilovan\u00fdm kurac\u00edm m\u00e4som, dod\u00e1te telu 350 kcal, 41 g sacharidov, 10 g tuku a 26 g bielkov\u00edn, tak\u017ee m\u00f4\u017eeme hovori\u0165 o pomerne vyv\u00e1\u017eenom jedle. T\u00fdmto sp\u00f4sobom si odhadovanie u\u013eah\u010d\u00edte, a ke\u010f potom zist\u00edte, ako by ste sa museli kv\u00f4li kalorick\u00fdm jedl\u00e1m obmedzova\u0165 pri pr\u00edjme ostatn\u00fdch denn\u00fdch chodov, <strong>pravdepodobne uprednostn\u00edte nie\u010do in\u00e9 alebo sa s niek\u00fdm podel\u00edte, aby ste si svoje kal\u00f3rie u\u0161etrili.<\/strong>&nbsp;<\/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<h3 class=\"wp-block-heading is-style-default\" id=\"block-67f61bb4-f640-485d-9197-db1d80c14496\">3. Zbav\u00edte sa pr\u00edstupu &#8220;v\u0161etko alebo ni\u010d\u201d<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-611a4957-78d5-40ac-92c6-ec4cbf172e78\">Sna\u017eili ste sa u\u017e v minulosti schudn\u00fa\u0165, ale va\u0161e <strong>snahy v\u00e1m prekazila oslava, <\/strong>kde ste si dali k\u00fasok torty a s od\u00f4vodnen\u00edm, \u017ee u\u017e ste <strong>re\u017eim aj tak poru\u0161ili a v\u0161etko je straten\u00e9,<\/strong> ste sa prejedli v\u0161etk\u00fdm, \u010do bolo na stole? Tak presne toto sa v\u00e1m u\u017e nestane. Pri IIFYM u\u017e toti\u017e <strong>neexistuje \u017eiadne jedlo, ktor\u00e9 je zak\u00e1zan\u00e9 a poru\u0161ilo by v\u00e1\u0161 re\u017eim.<\/strong> Odteraz m\u00e1te povolen\u00e9 ak\u00e9ko\u013evek jedlo, len je potrebn\u00e9 si op\u00e4\u0165 str\u00e1\u017ei\u0165 mno\u017estvo, aby ste mali dostatok makier aj na zvy\u0161ok d\u0148a.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-123e7bcd-f883-465e-bf73-aefbb940c546\">V\u010faka IIFYM u\u017e nemus\u00edte ma\u0165 strach zo spolo\u010densk\u00fdch akci\u00ed, preto\u017ee sa na nich objavuje mno\u017estvo jedla, ktor\u00e9mu by ste neodolali, ale nezapad\u00e1 do v\u00e1\u0161ho jed\u00e1lni\u010dka na chudnutie. Ako v\u0161etci vieme,<strong> zak\u00e1zan\u00e9 ovocie chut\u00ed najlep\u0161ie, <\/strong>a tak je dos\u0165 mo\u017en\u00e9, \u017ee v\u00e1s ani nebud\u00fa prenasledova\u0165 tak\u00e9 chute, ke\u010f si dovol\u00edte zama\u0161krti\u0165 si. Z v\u00fdsledkov \u0161t\u00fadi\u00ed tie\u017e vypl\u00fdva, \u017ee si na jedle <strong>pochutn\u00e1te viac v pr\u00edpade, \u017ee z neho potom nebudete ma\u0165 v\u00fd\u010ditky.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-9198db21-dae5-4eef-adf0-c10734aa8c5d\">A ak by v\u00e1s zauj\u00edmali tipy na to, ako ma\u0161krti\u0165 rozumne, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tipov ako ma\u0161krti\u0165 a nepribera\u0165.<\/strong><\/a><\/p>\n\n\n\n<p>    <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-79df613e-c73a-48e4-bc12-dee2f93e11e2\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-24T090340.015-2-1124x827.jpg\" alt=\"Ako sa presta\u0165 prejeda\u0165 v\u010faka IIFYM\" style=\"width:843px;height:620px\"\/><figcaption class=\"wp-element-caption\">       <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-fd3c2323-6d47-450d-896a-c983bc8e6580\">4. M\u00f4\u017eu v\u00e1m pom\u00f4c\u0165 v boji s poruchami pr\u00edjmu potravy<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-705131e0-3ff6-4eaf-bb72-764190c53d78\">\u013dudia, ktor\u00ed trpia poruchami pr\u00edjmu potravy, sa obvykle vyzna\u010duj\u00fa <strong>nezdrav\u00fdm vz\u0165ahom k jedlu,<\/strong> ako je napr\u00edklad strach, \u017ee aj po malom mno\u017estve nezdrav\u00e9ho jedla priber\u00fa. Rozhodne sa ale nesna\u017e\u00edme tvrdi\u0165, \u017ee je IIFYM rie\u0161en\u00edm poruchy pr\u00edjmu potravy. V pr\u00edpade tohto ochorenia by mala postihnut\u00e1 osoba svoj zdravotn\u00fd stav rie\u0161i\u0165 s odborn\u00edkom. <strong>IIFYM v\u0161ak m\u00f4\u017ee sl\u00fa\u017ei\u0165 na to, aby sa \u010dlovek po mal\u00fdch kr\u00f4\u010dikoch utvrdzoval v tom, \u017ee sa ni\u010d nestane, ke\u010f do svojho jed\u00e1lni\u010dka zarad\u00ed aj in\u00e9 potraviny, ne\u017e je zvyknut\u00fd.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/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 is-style-default\" id=\"block-20fd0301-64d5-4c61-bd8c-93b110e298df\">5. Pr\u00edstup bude dlhodobo udr\u017eate\u013en\u00fd&nbsp;<\/h3>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1034\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1034x1124.jpg\" alt=\"Ako m\u00f4\u017eete trvalo schudn\u00fa\u0165 v\u010faka IIFYM\" class=\"wp-image-209354\" title=\" Ako m\u00f4\u017eete trvalo schudn\u00fa\u0165 v\u010faka IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1034x1124.jpg 1034w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-368x400.jpg 368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1413x1536.jpg 1413w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit.jpg 1579w\" sizes=\"auto, (max-width: 1034px) 100vw, 1034px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste v minulosti sk\u00fa\u0161ali nejak\u00e9 di\u00e9ty, aby ste schudli, <strong>boli pre v\u00e1s dlhodobo udr\u017eate\u013en\u00e9?<\/strong> Pravdepodobne nie, pokia\u013e ich u\u017e nedodr\u017eiavate a h\u013ead\u00e1te in\u00fd sp\u00f4sob, ako trvalo schudn\u00fa\u0165. N\u00e1js\u0165 si di\u00e9tu, ktor\u00e1 v\u00e1m <strong>nedovol\u00ed jes\u0165 ob\u013e\u00faben\u00e9 jedl\u00e1, nie je dlhodob\u00fdm rie\u0161en\u00edm. <\/strong>A p\u00fa\u0161\u0165a\u0165 sa do chudnutia s t\u00fdm, \u017ee teraz to vydr\u017e\u00edte a a\u017e schudnete, tak si kone\u010dne d\u00e1te tortu a hamburger, tie\u017e nikam nepovedie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravdepodobne s t\u00fdmto pr\u00edstupom dlho nevydr\u017e\u00edte, a ak \u00e1no a dosiahnete svoju vysn\u00edvan\u00fa v\u00e1hu, ve\u013emi pravdepodobne <strong>sa stretnete s neob\u013e\u00faben\u00fdm jojo efektom,<\/strong> ktor\u00fd pr\u00edde \u010doskoro po tom, ako sa vr\u00e1tite k svojim p\u00f4vodn\u00fdm stravovac\u00edm n\u00e1vykom. A v\u00fdsledok? <strong>Zhoden\u00e9 kil\u00e1 priberiete nasp\u00e4\u0165, a ako bonus mo\u017eno aj nie\u010do navy\u0161e.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri IIFYM m\u00e1te t\u00fa v\u00fdhodu, \u017ee sa <strong>na tortu nemus\u00edte te\u0161i\u0165 nieko\u013eko mesiacov, <\/strong>ale m\u00f4\u017eete si ju do svojho pr\u00edjmu zakomponova\u0165 hne\u010f prv\u00fd t\u00fd\u017ede\u0148. Va\u0161e <strong>okolie tak v\u00f4bec nemus\u00ed spozorova\u0165, \u017ee ste sa do nov\u00e9ho stravovacieho \u0161t\u00fdlu pustili,<\/strong> a tak sa vyhnete aj pr\u00edpadn\u00fdm pozn\u00e1mkam na va\u0161e jedlo, ktor\u00e9 by v\u00e1s mohli od snahy odradi\u0165.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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\" id=\"block-2a027e2f-d404-4f56-b801-2fe7603b3078\"><span class=\"ez-toc-section\" id=\"5_nevyhod_IIFYM\"><\/span>5 nev\u00fdhod IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 is-style-default\" id=\"block-1b76b7b4-7e69-489a-899c-e759cefa7b29\">1. M\u00f4\u017eete sa sta\u0165 otrokom kalori\u00ed<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-33889604-6afb-4018-8977-3c2aa18752b8\">Jasn\u00e9, vedie\u0165, \u010do jedlo obsahuje, nie je na \u0161kodu. Pokia\u013e ste v\u0161ak perfekcionisti, m\u00f4\u017ee sa \u013eahko sta\u0165, \u017ee <strong>za\u010dnete rie\u0161i\u0165 ka\u017ed\u00fa kal\u00f3riu a ka\u017ed\u00fd gram danej makro\u017eiviny,<\/strong> aby v\u00e1m makr\u00e1 do bodky sedeli. Skuto\u010dne je ale nutn\u00e9 zjes\u0165 presne 83 gramov jablka a zvy\u0161ok vyhodi\u0165? Rovnako tak budete v\u010faka zapisovaniu presne vedie\u0165, ko\u013eko \u010doho, ktor\u00e1 potravina obsahuje. Niekto m\u00f4\u017ee tieto hodnoty vn\u00edma\u0165 ako informat\u00edvne, pokia\u013e si ale mysl\u00edte, \u017ee by ste sa na z\u00e1klade toho <strong>stali otrokom \u010d\u00edsel, <\/strong>ktor\u00e9 by v\u00e1m vo fin\u00e1le sp\u00f4sobovali viac \u0161kody ne\u017e \u00fa\u017eitku, nebude IIFYM ni\u010d pre v\u00e1s.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-14c9670a-c614-43ab-96e7-a573806ee0ab\">Pravdepodobne v\u00e1m bude po\u010d\u00edtanie zo za\u010diatku zabera\u0165 ve\u013ea \u010dasu, <strong>mo\u017eno v\u00e1s nebude bavi\u0165 a bude v\u00e1m sk\u00f4r na obtia\u017e. <\/strong>Samozrejme, je dobr\u00e9 vedie\u0165, \u017ee m\u00e4so obsahuje bielkoviny, nie je v\u0161ak nutn\u00e9 stresova\u0165 sa presn\u00fdm \u010d\u00edslom. Ak po\u010d\u00edtanie nem\u00e1te radi a z predstavy ka\u017edodenn\u00e9ho s\u010d\u00edtania sacharidov v strave je v\u00e1m zle, je mnoho in\u00fdch sp\u00f4sobov, <strong>ako efekt\u00edvne schudn\u00fa\u0165, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bez toho, aby ste sa museli stresova\u0165 \u010d\u00edslami.<\/strong><\/a><\/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 is-style-default\" id=\"block-b2ef5a77-0fcb-4e8b-8eff-ddf360d331f8\">2. Hroz\u00ed v\u00e1m rozvoj por\u00fach pr\u00edjmu potravy<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-460321c2-bb8b-435e-8989-5f4cae013c46\">Tento bod dos\u0165 \u00fazko s\u00favis\u00ed s t\u00fdm predch\u00e1dzaj\u00facim. Ako u\u017e bolo povedan\u00e9, ka\u017ed\u00e1 minca m\u00e1 dve strany. Niekomu m\u00f4\u017ee IIFYM pom\u00f4c\u0165, aby sa nau\u010dil jes\u0165 aj jedlo, z ktor\u00e9ho mal doposia\u013e strach,<strong> pre in\u00e9ho m\u00f4\u017ee by\u0165 po\u010d\u00edtanie makro\u017eiv\u00edn a kal\u00f3ri\u00ed novou obsesiou,<\/strong> ktor\u00e1 potom povedie k <strong>nezdrav\u00e9mu vz\u0165ahu k jedlu. <\/strong>S\u00favislos\u0165 medzi zapisovan\u00edm jedla do fitness aplik\u00e1ci\u00ed a v\u00fdvojom por\u00fach pr\u00edjmu potravy bola dokonca aj vedecky potvrden\u00e1. In\u00e1 \u0161t\u00fadia zas dospela k zisteniu, \u017ee 73 % op\u00fdtan\u00fdch \u017eien trpiacich poruchou pr\u00edjmu potravy si mysl\u00ed, \u017ee <strong>zapisovanie jedla u nich prispelo k rozvoju tohto ochorenia.<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/p>\n\n\n\n<p>   <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-2e38e885-7e0e-4ce8-8e32-b2eaec653a84\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1124412188-1124x749.jpg\" alt=\"Ak\u00e1 je spojitos\u0165 medzi poruchami pr\u00edjmu potravy (PPP) a IIFYM\" style=\"width:843px;height:562px\"\/><figcaption class=\"wp-element-caption\">    <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9a704d55-f2c6-4cf9-984b-bdb056b5e58a\">3. Odhadovanie v\u00e1m m\u00f4\u017ee kazi\u0165 progres<\/h3>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"823\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-823x1124.jpg\" alt=\"Ako schudn\u00fa\u0165 v\u010faka po\u010d\u00edtaniu kal\u00f3ri\u00ed\" class=\"wp-image-209397\" title=\" Ako schudn\u00fa\u0165 v\u010faka po\u010d\u00edtaniu kal\u00f3ri\u00ed \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-823x1124.jpg 823w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-293x400.jpg 293w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-1125x1536.jpg 1125w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-1500x2048.jpg 1500w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-scaled.jpg 1875w\" sizes=\"auto, (max-width: 823px) 100vw, 823px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa budete pri IIFYM stravova\u0165 preva\u017ene doma, pripravova\u0165 si jedlo sami, tak by pre v\u00e1s mala by\u0165 <strong>hra\u010dka si v\u0161etko odv\u00e1\u017ei\u0165.<\/strong> Probl\u00e9m v\u0161ak m\u00f4\u017ee nasta\u0165 v pr\u00edpade, \u017ee s IIFYM len za\u010d\u00ednate, ale napriek tomu sa nechcete vzda\u0165 napr\u00edklad ka\u017edodenn\u00fdch obedov v re\u0161taur\u00e1ci\u00e1ch. Jasn\u00e9, je mo\u017en\u00e9 chudn\u00fa\u0165 aj pr\u00edpade, \u017ee sa stravujete vonku, ale ruku na srdce, <strong>naozaj si v za\u010diatkoch v\u00e1\u017eenia tr\u00fafate na odhad, ko\u013eko gramov ry\u017ee, m\u00e4sa a om\u00e1\u010dky ste v re\u0161taur\u00e1ci\u00ed dostali na tanieri?<\/strong> <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Schv\u00e1lne si sk\u00faste niekedy sami doma urobi\u0165 test, pri ktorom niekoho popros\u00edte, aby v\u00e1m nabral porciu jedla, odv\u00e1\u017eil ju za v\u00e1s a vy odhadujte, ko\u013eko \u010doho na tanieri je. Mo\u017eno budete sami prekvapen\u00ed, ako sa <strong>va\u0161e hodnoty bud\u00fa od t\u00fdch re\u00e1lnych l\u00ed\u0161i\u0165 pokojne aj o stovky gramov, <\/strong>a to u\u017e bude v ka\u017edodennom kalorickom pr\u00edjme naozaj c\u00edti\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017eete si samozrejme do re\u0161taur\u00e1cie vzia\u0165 v\u00e1hu a jedlo si nav\u00e1\u017ei\u0165, tento pr\u00edstup v\u0161ak rozhodne <strong>nepovedie k zdrav\u00e9mu vz\u0165ahu k pr\u00edjmu potravy<\/strong>, tak\u017ee to berte sk\u00f4r ako zveli\u010denie. Toto je<strong> obh\u00e1jite\u013en\u00e9 maxim\u00e1lne u pretek\u00e1rov tesne pred s\u00fa\u0165a\u017eou<\/strong>, ale t\u00ed sa pravdepodobne nebud\u00fa v tomto obdob\u00ed stravova\u0165 v re\u0161taur\u00e1ci\u00e1ch, kde by nemali 100% kontrolu nad stravou.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p id=\"block-efbbbc18-7cc9-4f3d-b915-21bbfc140ebd\">Pokia\u013e sa teda chcete hne\u010f od za\u010diatku praktizovania IIFYM stravova\u0165 vonku, sk\u00faste aspo\u0148 vybera\u0165 tak\u00e9 podniky, ktor\u00e9 maj\u00fa na jed\u00e1lni\u010dku nap\u00edsan\u00e9 gram\u00e1\u017ee, to v\u00e1m pom\u00f4\u017ee porciu \u013eah\u0161ie odhadn\u00fa\u0165. \u010eal\u0161ou mo\u017enos\u0165ou je <strong>objedna\u0165 si jedlo domov, kde si m\u00f4\u017eete pokrm odv\u00e1\u017ei\u0165, <\/strong>bez toho, aby ste na okolie p\u00f4sobili ako bl\u00e1zon s v\u00e1hou, a zvy\u0161ok porcie, ktor\u00e1 by v\u00fdrazne prekro\u010dila va\u0161e makr\u00e1, m\u00f4\u017eete necha\u0165 in\u00e9mu \u010dlenovi rodiny \u010di sebe na druh\u00fd de\u0148. Energetick\u00e1 bilancia je, \u017eia\u013e, ne\u00faprosn\u00e1. A to, \u017ee ste si dan\u00e9 jedlo nezap\u00edsali do tabuliek, neznamen\u00e1, \u017ee ste ho nezjedli. Myslite na to a sna\u017ete sa by\u0165 \u010do najpresnej\u0161\u00ed.<\/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 is-style-default\" id=\"block-68dbfdc7-7281-4ef7-87ae-079d13a222a4\">4. Nedostatok vitam\u00ednov a miner\u00e1lnych l\u00e1tok<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-c1039c84-4a92-4e6f-8120-7fe3b2a8a67f\">Dodr\u017eiavanie makro\u017eiv\u00edn, na ktor\u00e9 kladie IIFYM d\u00f4raz, je jedna vec. <strong>Nezab\u00fada sa ale tak tro\u0161ku na d\u00f4le\u017eit\u00e9 mikro\u017eiviny, ktor\u00fdch dlhodob\u00fd deficit by mohol ma\u0165 na telo negat\u00edvny vplyv?<\/strong> Pod\u013ea v\u00fdskumov sa v modern\u00fdch di\u00e9tach \u010dasto st\u00e1va, \u017ee m\u00e1 aspo\u0148 \u010das\u0165 \u013eud\u00ed, ktor\u00ed ich dodr\u017euj\u00fa, nedostatok niektor\u00fdch vitam\u00ednov a miner\u00e1lnych l\u00e1tok. Je teda dos\u0165 pravdepodobn\u00e9, \u017ee by sa tento deficit mohol objavi\u0165 aj u os\u00f4b, ktor\u00e9 <strong>neklad\u00fa d\u00f4raz na dostato\u010dn\u00fd pr\u00edjem ovocia, zeleniny a rie\u0161ia &#8220;len&#8221; kal\u00f3rie. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d8ef6f24-b99e-4a3f-b214-16a461ee5614\">V\u00fdskum, ktor\u00fd by sa detailne zaoberal nedostatok mikro\u017eiv\u00edn u \u013eud\u00ed dlhodobo praktizuj\u00facich IIFYM, zatia\u013e nebol vykonan\u00fd. Je v\u0161ak d\u00f4le\u017eit\u00e9 zmieni\u0165, \u017ee existuje <strong>mno\u017estvo sp\u00f4sobov, ako k tomuto stravovaciemu \u0161t\u00fdlu prist\u00fapi\u0165. <\/strong>Pokia\u013e budete svoje telo z\u00e1sobova\u0165 preva\u017ene nekvalitnou stravou, potom tento nedostatok hroz\u00ed aj v\u00e1m. Vyrie\u0161i\u0165 to m\u00f4\u017eete aj tak, \u017ee spolu s IIFYM budete <strong>dodr\u017eiava\u0165 tzv. pravidlo 80\/20.<\/strong> Znamen\u00e1 to, \u017ee pribli\u017ene <strong>80 % v\u00e1\u0161ho denn\u00e9ho kalorick\u00e9ho pr\u00edjmu by malo poch\u00e1dza\u0165 z kvalitn\u00fdch potrav\u00edn,<\/strong> ktor\u00e9 sme si uviedli vy\u0161\u0161ie, a <strong>zvy\u0161n\u00fdch 20 % potom m\u00f4\u017ee zosta\u0165 na dobroty,<\/strong> ktor\u00e9 pote\u0161ia va\u0161u du\u0161u, ako je torti\u010dka, fast food a podobne.&nbsp;<\/p>\n\n\n\n<p>    <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-d20e95ea-7f99-4cde-862d-4e10d56ca0ee\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/MG_6251jj-1124x750.jpeg\" alt=\"Nedostatok vitam\u00ednov a miner\u00e1lnych l\u00e1tok pri chudnut\u00ed\" style=\"width:843px;height:563px\"\/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9cdbc347-36ae-4e1a-9cd9-21ffe58a6fe7\">5. Nezoh\u013ead\u0148uje zdravotn\u00fd stav<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-011fd75d-7cd0-4d58-a5ff-06832f1c6cc6\">Pokia\u013e m\u00e1te nejak\u00e9 zdravotn\u00e9 obmedzenie, myslite na to, \u017ee<strong> s n\u00edm IIFYM nepo\u010d\u00edta.<\/strong> Mus\u00edte napr\u00edklad vyra\u010fova\u0165 potraviny kv\u00f4li intolerancii? Alebo m\u00e1te probl\u00e9my s obli\u010dkami \u010di cukrovku? Potom je potrebn\u00e9 na to myslie\u0165 aj v pr\u00edpade, \u017ee sa chcete stravova\u0165 pomocou IIFYM. Samozrejme, <strong>tento pr\u00edstup <strong>je mo\u017en\u00e9<\/strong><\/strong> <strong>kombinova\u0165 aj s ur\u010dit\u00fdm obmedzen\u00edm,<\/strong> je v\u0161ak potrebn\u00e9 pod\u013ea toho vybera\u0165 potraviny, ktor\u00e9 do jed\u00e1lni\u010dka zarad\u00edte. Najlep\u0161ie v\u0161ak bude, ke\u010f sa o dodr\u017eiavan\u00ed stravy pod\u013ea pravidiel IIFYM <strong>porad\u00edte so svoj\u00edm lek\u00e1rom.&nbsp;<\/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 is-style-default\" id=\"block-29be182d-c261-47b1-9a25-e7d184994045\"><span class=\"ez-toc-section\" id=\"Spravne_vs_nespravne_ponatie_IIFYM\"><\/span>Spr\u00e1vn\u00e9 vs. nespr\u00e1vne po\u0148atie IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f28a0470-acb1-4f5a-af09-241a6fd654e3\">Na z\u00e1klade uveden\u00fdch inform\u00e1ci\u00ed u\u017e by ste mali ma\u0165 predstavu, ako postupova\u0165, aby sa pre v\u00e1s IIFYM stalo preva\u017ene <strong>zdrav\u00fdm, \u00fa\u010dinn\u00fdm a dlhodobo funguj\u00facim stravovac\u00edm \u0161t\u00fdlom.<\/strong> Pre e\u0161te lep\u0161iu preh\u013eadnos\u0165 si v\u0161ak uvedieme vzor spr\u00e1vneho a nespr\u00e1vneho IIFYM jed\u00e1lni\u010dka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-b8f210e9-d08a-4b5c-afe5-352630e6c64a\">Ako pr\u00edklad <strong>pou\u017eijeme dve \u017eeny <\/strong>(nazvime ich napr\u00edklad S\u00e1ra a Iva), ktor\u00e9<strong> maj\u00fa 22 rokov, meraj\u00fa 170 cm, v\u00e1\u017eia 70 kg, chceli by schudn\u00fa\u0165, maj\u00fa sedav\u00e9 zamestnanie a 2 hodiny t\u00fd\u017edenne cvi\u010dia na n\u00e1ro\u010dnom kruhovom tr\u00e9ningu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-ffce6ae9-b0f0-45ca-bff6-496019a1e727\"><strong>Odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem kal\u00f3ri\u00ed pre chudnutie<\/strong> im kalkula\u010dka vypo\u010d\u00edtala takto: <strong>1826 kcal, sacharidy: 223 g, bielkoviny: 119 g, tuky: 51 g.<\/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<h3 class=\"wp-block-heading is-style-default\">Spr\u00e1vne po\u0148atie pod\u013ea S\u00e1ry<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u00e1ra vie, \u017ee jej <strong>telo potrebuje kvalitn\u00e9 \u017eiviny, <\/strong>rozhodla sa preto, \u017ee s IIFYM zarad\u00ed z\u00e1rove\u0148 aj <strong>pravidlo 80\/20.<\/strong> Znamen\u00e1 to teda, \u017ee si zo svojho denn\u00e9ho pr\u00edjmu vyhradila pribli\u017ene 370 kcal (20 %) na dobroty, ktor\u00e9 pre telo nie s\u00fa a\u017e tak prospe\u0161n\u00e9.&nbsp;<\/li>\n\n\n\n<li>Preto\u017ee je milovn\u00ed\u010dkou zmrzliny, rozhodne sa, \u017ee tieto kal\u00f3rie investuje do Magnumu s bielou \u010dokol\u00e1dou, ktor\u00fd m\u00e1 259 kcal.&nbsp;<\/li>\n\n\n\n<li>E\u0161te jej zost\u00e1va 111 kcal, ktor\u00e9 maj\u00fa pote\u0161i\u0165 jej chute, a tak po\u010d\u00edta s t\u00fdm, \u017ee si obed dopln\u00ed o tat\u00e1rsku om\u00e1\u010dku, skor\u00fa m\u00e1 tak rada (konkr\u00e9tne 25 ml, \u010do zodpoved\u00e1 100 kcal).<\/li>\n\n\n\n<li><strong>Sna\u017e\u00ed sa, aby boli zvy\u0161n\u00e9 jedl\u00e1 tvoren\u00e9 kvalitn\u00fdmi surovinami.&nbsp;<\/strong><\/li>\n\n\n\n<li>Na ra\u0148ajky v\u00e4\u010d\u0161inou je ovsen\u00fa ka\u0161u, zad\u00e1 si teda do kalorick\u00fdch tabuliek svoju obvykl\u00fa porciu.&nbsp;<\/li>\n\n\n\n<li>Vzh\u013eadom na to, \u017ee krabi\u010dkuje, m\u00e1 u\u017e <strong>nachystan\u00fa obedov\u00fa porciu jedla,<\/strong> t\u00fa si tie\u017e zap\u00ed\u0161e do tabu\u013eky.&nbsp;<\/li>\n\n\n\n<li>Ve\u010deru nech\u00e1va zatia\u013e otvoren\u00fa. Dopredu v\u0161ak <strong>vie, \u017ee jej na \u0148u zv\u00fd\u0161i dostatok potrebn\u00fdch makro\u017eivin,<\/strong> a tak si bude m\u00f4c\u0165 dopria\u0165 kvalitn\u00e9 vyv\u00e1\u017een\u00e9 jedlo.<\/li>\n\n\n\n<li>Pred samotnou pr\u00edpravou ve\u010dere si potom zad\u00e1 do tabu\u013eky jednotliv\u00e9 ingrediencie, ktor\u00e9 pou\u017eije, a<strong> upravuje gram\u00e1\u017ee, aby doplnila potrebn\u00e9 makro\u017eiviny.&nbsp;<\/strong><\/li>\n\n\n\n<li>Na konci d\u0148a si nezabudne <strong>skontrolova\u0165, \u017ee mala aspo\u0148 dva k\u00fasky ovocia a 600 g r\u00f4znofarebnej <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny<\/a>, aby doplnila aj potrebn\u00e9 mikro\u017eiviny.<\/strong> Nielen v\u010faka tomu <strong>dok\u00e1zala zjes\u0165 31 gramov vl\u00e1kniny. <\/strong>To zodpoved\u00e1 odpor\u00fa\u010dan\u00e9mu pr\u00edjmu pre \u017eenu, ktor\u00fd by mal by\u0165 aspo\u0148 25 g. <span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">Nespr\u00e1vne po\u0148atie pod\u013ea Ivy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iva sa rozhodla dr\u017ea\u0165 hesla, \u017ee pokia\u013e sa jej jedlo, ktor\u00e9 chce jes\u0165, zmest\u00ed do makier, je to v poriadku.&nbsp;<\/li>\n\n\n\n<li><strong>Nem\u00e1 rada pl\u00e1novanie, <\/strong>a tak nad jedlom dopredu neprem\u00fd\u0161\u013ea, je to, na \u010do m\u00e1 chu\u0165.<\/li>\n\n\n\n<li><strong>Ra\u0148ajky, desiatu a obed nerie\u0161ila.<\/strong> Potom si e\u0161te popoludn\u00ed dala balenie gumov\u00fdch medved\u00edkov, a a\u017e potom sa rozhodla v\u0161etko zap\u00edsa\u0165 do tabuliek.&nbsp;<\/li>\n\n\n\n<li><strong>Ke\u010f zistila, ako m\u00e1lo makier jej zost\u00e1va, zdesila sa.<\/strong> R\u00fdchlo si dala cel\u00e9 balenie tvarohu, aby doplnila ch\u00fdbaj\u00face bielkoviny.&nbsp;<\/li>\n\n\n\n<li>Na ve\u010deru doplnila ch\u00fdbaj\u00face makro\u017eiviny prote\u00ednom, 8 gramami <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u orie\u0161kov<\/a> a <strong>so \u0161kv\u0155kaj\u00facim \u017eal\u00fadkom a ukrutn\u00fdm hladom \u0161la spa\u0165.<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1124x749.jpg\" alt=\"Jedenie ke\u0161u orie\u0161kov pri chudnut\u00ed\" class=\"wp-image-209427\" title=\" Jedenie ke\u0161u orie\u0161kov pri chudnut\u00ed \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako vyzerali ich v\u00fdsledn\u00e9 jed\u00e1lni\u010dky?<\/h3>\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>S\u00e1rin jed\u00e1lni\u010dek<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0161etky suroviny s\u00fa uveden\u00e9 v surovom stave.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ra\u0148ajky:<\/strong> <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">Ovsen\u00e9 vlo\u010dky<\/a> (40 g), polotu\u010dn\u00e9 mlieko (150 ml), ban\u00e1n (90 g), Skyr 0,1 % tuku \u2013 <strong>397 kcal, 29 g bielkov\u00edn, 59 g sacharidov, 5 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Obed: <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">Kuracie prsia <\/a>(150 g) zape\u010den\u00e9 so zemiakmi (200 g), brokolicou (300 g), vaj\u00ed\u010dkom (kus 63 g), tat\u00e1rska om\u00e1\u010dka (25 ml) \u2013<strong> 640 kcal, 57 g bielkov\u00edn, 58 g sacharidov, 20 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Olovrant: <\/strong>Magnum s bielou \u010dokol\u00e1dou (kus 86 g), jablko (100 g) \u2013<strong> 307 kcal, 3 g bielkov\u00edn, 40 g sacharidov, 15 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Ve\u010dera:<\/strong> Semolinov\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny <\/a>(80 g), uhorka \u0161al\u00e1tov\u00e1 (100 g), paradajka (100 g), \u017elt\u00e1 paprika (100 g), \u00faden\u00e9 tofu (100 g) \u2013<strong> 483 kcal, 30 g bielkov\u00edn, 66 g sacharidov, 11 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Celkom: 1827 kcal, 119 g bielkov\u00edn, 223 g sacharidov, 51 g tuku, 31 g vl\u00e1kniny.<\/strong><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Jed\u00e1lni\u010dek Ivy<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> V\u0161etky suroviny s\u00fa uveden\u00e9 v surovom stave.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ra\u0148ajky:<\/strong> Cere\u00e1lie Nesquik (50 g), \u010dokol\u00e1dov\u00fd prote\u00edn (30 g), polotu\u010dn\u00e9 mlieko (200 ml) \u2013 <strong>390 kcal, 34 g bielkov\u00edn, 50 g sacharidov, 6 g tuku.<\/strong>&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Desiata:<\/strong> Snickers ty\u010dinka (50 g) \u2013 <strong>248 kcal, 4 g bielkov\u00edn, 31 g sacharidov, 12 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Obed:<\/strong> Twister z KFC (226 g) \u2013 <strong>551 kcal,<\/strong> <strong>25 g bielkov\u00edn, 52 g sacharidov, 27 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Olovrant<\/strong> \u2013 n\u00edzkotu\u010dn\u00fd tvaroh (250 g), gumen\u00e9 medved\u00edky (100 g) \u2013 <strong>505 kcal, 37 g bielkov\u00edn, 87 g sacharidov, 1 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Ve\u010dera<\/strong> \u2013 \u010dokol\u00e1dov\u00fd prote\u00edn (25 g), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u orechy<\/a> (8 g) \u2013 <strong>145 kcal, 21 g bielkov\u00edn, 4 g sacharidov, 5 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Celkom: 1839 kcal, 121 g bielkov\u00edn, 224 g sacharidov, 51 g tuku, 5 g vl\u00e1kniny.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-0807bb7a-c975-4d1a-88a2-2f0c4aa8f6b6\"><span class=\"ez-toc-section\" id=\"Ako_si_s_IIFYM_zacat_planovat_jedalnicek\"><\/span>Ako si s IIFYM za\u010da\u0165 pl\u00e1nova\u0165 jed\u00e1lni\u010dek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-965fc89d-27ef-48ea-bf31-843019d582c8\">Ako sme si uk\u00e1zali na pr\u00edklade S\u00e1ry a Ivy, je viacero mo\u017enost\u00ed, ako sa k IIFYM postavi\u0165. Ak v\u00e1m ale nie je \u013eahostajn\u00e9 va\u0161e zdravie, mali by ste <strong>aspo\u0148 zo za\u010diatku pl\u00e1nova\u0165 v\u00e4\u010d\u0161inu denn\u00fdch jed\u00e1l, <\/strong>aby sa <strong>nestalo, \u017ee v\u00e1m na ve\u010deru neostane dostatok kal\u00f3ri\u00ed ako Ive, alebo budete ma\u0165 nedostatok vl\u00e1kniny \u010di mikro\u017eiv\u00edn.<\/strong> V dlhodobom meradle by pre v\u00e1s toti\u017e tak\u00e9to stravovanie nebolo udr\u017eate\u013en\u00e9 \u2013 bu\u010f by ste ve\u010der zjedli nie\u010do navy\u0161e, prekro\u010dili tak svoje makr\u00e1, a t\u00fdm sa vzdialili od svojho vysn\u00edvan\u00e9ho cie\u013ea, alebo by ste hladovali. To ale nechcete, a tak by ste \u010dasom IIFYM pravdepodobne aj tak vzdali a vr\u00e1tili sa sp\u00e4\u0165 k svojim star\u00fdm stravovac\u00edm n\u00e1vykom.&nbsp;Aby sme v\u00e1m za\u010diatky \u010do najviac u\u013eah\u010dili, sk\u00faste aplikova\u0165 na\u0161e jednoduch\u00e9 tipy.<\/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\" id=\"block-3b182926-f664-42e0-bcee-225b61a653d9\"><span class=\"ez-toc-section\" id=\"5_tipov_ktore_vam_zjednodusia_zaciatky_s_IIFYM\"><\/span>5 tipov, ktor\u00e9 v\u00e1m zjednodu\u0161ia za\u010diatky s IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 is-style-default\" id=\"block-60a7afc7-04cd-4c6c-8b44-6b7f233f82d2\">1. Majte preh\u013ead o zdrojoch makro\u017eiv\u00edn<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-213fcd3d-436c-4bff-a116-468435d2df14\">Ak s po\u010d\u00edtan\u00edm kal\u00f3ri\u00ed a makro\u017eiv\u00edn za\u010d\u00ednate, je dos\u0165 mo\u017en\u00e9, \u017ee e\u0161te<strong> nem\u00e1te tak \u00faplne preh\u013ead o tom, \u010do ktor\u00e9 jedlo obsahuje.<\/strong> To v\u00f4bec nevad\u00ed. <strong>Vyp\u00ed\u0161te si zdroje jednotliv\u00fdch makro\u017eiv\u00edn<\/strong> zo za\u010diatku n\u00e1\u0161ho \u010dl\u00e1nku na samostatn\u00fd papier, ktor\u00fd budete ma\u0165 v\u017edy poruke. Ke\u010f potom v tabu\u013ek\u00e1ch uvid\u00edte, \u017ee v\u00e1m napr\u00edklad ch\u00fdbaj\u00fa bielkoviny, sta\u010d\u00ed si pre\u010d\u00edta\u0165 pripraven\u00fd papier, pozrie\u0165 sa, \u010do m\u00e1te v chladni\u010dke, a hne\u010f pre v\u00e1s bude <strong>pr\u00edprava v\u00fdsledn\u00e9ho pokrmu jednoduch\u0161ia.<\/strong><\/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 is-style-default\" id=\"block-bf9920d6-1511-4375-87b5-7ce0b4b0064c\">2. Aspo\u0148 \u010das\u0165 jed\u00e1l pl\u00e1nujte vopred<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-38581553-b2e8-4b8d-aa24-3ea6a797e3ef\">Ak s IIFYM za\u010d\u00ednate,<strong> pravdepodobne svoje porcie e\u0161te dostato\u010dne neodhadnete.<\/strong> Aby v\u00e1m v\u0161etko sedelo, je lep\u0161ie si jedl\u00e1 napl\u00e1nova\u0165 dopredu. Ak viete, \u017ee napr\u00edklad jete 4 jedl\u00e1 denne, <strong>nakrabi\u010dkujte si aspo\u0148 obed a ve\u010deru. <\/strong>Ke\u010f potom r\u00e1no vstanete, rozhodnete sa, na \u010do m\u00e1te chu\u0165, zap\u00ed\u0161ete si jedlo do tabuliek a <strong>zvy\u0161n\u00e9 makro\u017eiviny v\u00e1m zostan\u00fa na desiatu, olovrant alebo nejak\u00fa ob\u013e\u00faben\u00fa dobrotu.&nbsp;<\/strong><\/p>\n\n\n\n<p>   <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\" id=\"block-ed2bc2a5-1d15-4a88-8990-748b3c546ded\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg\" alt=\"Nau\u010dte sa pl\u00e1nova\u0165 jedlo v\u010faka IIFYM\" class=\"wp-image-209457\" title=\"Nau\u010dte sa pl\u00e1nova\u0165 jedlo v\u010faka IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\"> <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-cbbe029a-2014-4c84-b49c-8ff85ed0cb12\">3. Vytvorte si svoju datab\u00e1zu jed\u00e1l<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-daf4c2f9-c2a2-489d-bfc7-d7256ea13244\">Predpoklad\u00e1m, \u017ee v\u00e4\u010d\u0161ina z v\u00e1s nem\u00e1 ka\u017ed\u00fd de\u0148 v roku in\u00e9 ra\u0148ajky. Pravdepodobne m\u00e1te <strong>nieko\u013eko svojich ra\u0148ajkov\u00fdch favoritov, ktor\u00e9 po\u010das t\u00fd\u017ed\u0148a striedate.<\/strong> A pravdepodobne to takto m\u00e1te aj s obedom a ve\u010derou. Pokia\u013e \u00e1no, m\u00f4\u017eete si cel\u00fd proces zapisovania zjednodu\u0161i\u0165 t\u00fdm, \u017ee si <strong>budete svoje ob\u013e\u00faben\u00e9 jedl\u00e1 uklada\u0165. <\/strong>V\u010faka tomu si \u010dasom <strong>vytvor\u00edte vlastn\u00fa datab\u00e1zu jed\u00e1l, <\/strong>ktor\u00e1 v\u00e1m cel\u00fd proces zna\u010dne zjednodu\u0161\u00ed. Potom u\u017e v\u017edy len uprav\u00edte konkr\u00e9tnu gram\u00e1\u017e ulo\u017een\u00fdch surov\u00edn, ktor\u00e9 ste v ten de\u0148 zjedli, a je to. \u017diadna veda.<\/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 is-style-default\" id=\"block-1fd0ed96-295d-4181-8408-e1d3be9c5b83\">4. Menu re\u0161taur\u00e1cie si prehliadnite u\u017e doma<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-671ea6cf-d1e7-4ca5-9c0d-2d8a1777913d\">Pokia\u013e viete, \u017ee m\u00e1te \u00eds\u0165 na obed s priate\u013emi, <strong>sk\u00faste sa u\u017e doma pozrie\u0165 na jed\u00e1lny l\u00edstok danej re\u0161taur\u00e1cie. <\/strong>\u010casto je pri pokrmoch <strong>nap\u00edsan\u00e1 aj gram\u00e1\u017e, <\/strong>v\u010faka ktorej si ich n\u00e1sledne m\u00f4\u017eete jednoduch\u0161ie zada\u0165 do tabuliek. Myslite na to, ak\u00e9 jedlo ste si na dan\u00fd de\u0148 v re\u0161taur\u00e1cii vybrali, a <strong>prisp\u00f4sobte tomu ostatn\u00e9 jedl\u00e1.<\/strong> Viete, \u017ee si napr\u00edklad d\u00e1te na obed spaghetti aglio olio? Super n\u00e1pad, majte ale na pam\u00e4ti, \u017ee toto jedlo <strong>neobsahuje ve\u013ea bielkov\u00edn<\/strong>. Budete ich teda musie\u0165 doplni\u0165 v inom jedle.&nbsp;<\/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 is-style-default\" id=\"block-1f03c86e-cee0-4e8e-8327-61a2eb47973b\">5. Nesna\u017ete sa by\u0165 za ka\u017ed\u00fa cenu presn\u00ed<\/h3>\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste mali v\u00fdsledky, <strong>je potrebn\u00e9 makr\u00e1 dor\u017eiava\u0165, to je jasn\u00e9.<\/strong> Pokia\u013e v\u00e1s ale \u010dak\u00e1 raz za mesiac oslava, <strong>nie je nutn\u00e9 so sebou nosi\u0165 kuchynsk\u00fa v\u00e1hu <\/strong>a zo\u0161krab\u00e1va\u0165 n\u00e1tierku z pe\u010diva, aby ste si ju mohli odv\u00e1\u017ei\u0165. O tomto \u017eivot nie je. Pokia\u013e viete, \u017ee v\u00e1s \u010dak\u00e1 napr\u00edklad rodinn\u00e1 oslava, sk\u00faste si vybavi\u0165, <strong>po akom jedle na stole naj\u010dastej\u0161ie siahnete.<\/strong> Zobete z oblo\u017eenej misy pe\u010divo, \u0161unky a zeleninu? Sk\u00faste teda odhadn\u00fa\u0165 pribli\u017ene mno\u017estvo, zap\u00ed\u0161te a nemus\u00edte sa t\u00fdm viac stresova\u0165,<strong> berte to ako v\u00e1\u0161 be\u017en\u00fd de\u0148.<\/strong> <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste sk\u00f4r na sladk\u00e9 a viete, \u017ee <strong>\u010dokol\u00e1dov\u00fdm dobrot\u00e1m na stole neodol\u00e1te?<\/strong> V poriadku, len s t\u00fdm mus\u00edte vopred po\u010d\u00edta\u0165. Buchty a dezerty s\u00fa obvykle <strong>bohat\u00e9 na sacharidy a tuk.<\/strong> Zamerajte sa teda pred oslavou a po nej na doplnenie potrebn\u00fdch bielkov\u00edn a kal\u00f3rie, ktor\u00e9 s\u00fa vyhraden\u00e9 predov\u0161etk\u00fdm tukom a sacharidom, si <strong>\u201cu\u0161etrite\u201d na oslavu.<\/strong> Zjeden\u00e9 mno\u017estvo potom m\u00f4\u017eete sk\u00fasi\u0165 orienta\u010dne odhadn\u00fa\u0165 a zap\u00edsa\u0165 do tabu\u013eky. A\u017e si \u010dasom tento stravovac\u00ed \u0161t\u00fdl osvoj\u00edte, budete \u010d\u00edm \u010falej, t\u00fdm presnej\u0161\u00ed. A pokia\u013e raz za mesiac v\u00e1\u0161 odhad na oslave o p\u00e1r stoviek kal\u00f3ri\u00ed ujde, <strong>ni\u010d sa nestane, nepriberiete kilo tuku, <\/strong>hlavne sa t\u00fdm nestresujte. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_IIFYM\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ako jes\u0165 pizzu alebo \u010dokol\u00e1du, a aj napriek tomu schudn\u00fa\u0165? Objavte k\u00fazlo IIFYM | GymBeam | FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/4Baiueif7Bc?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 is-style-default\" id=\"block-adf79528-2a3d-4ecb-b7c4-16ec7e69d395\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-57ef7387-4d92-4a40-b7b5-2def7dd134a4\">Ako sme si povedali vy\u0161\u0161ie,<strong> IIFYM je dos\u0165 \u0161pecifick\u00fd v\u00fd\u017eivov\u00fd smer,<\/strong> ktor\u00fd <strong>rozhodne nie je pre ka\u017ed\u00e9ho.<\/strong> Ne\u017e sa do\u0148 pust\u00edte, mali by ste sa d\u00f4kladne zozn\u00e1mi\u0165 s jednotliv\u00fdmi makro\u017eivinami, aplik\u00e1ciami na zapisovanie potrav\u00edn a tie\u017e zv\u00e1\u017ei\u0165, \u010di je pre v\u00e1s skuto\u010dne tou najlep\u0161ou vo\u013ebou. Ak u\u017e ste v minulosti prekonali nejak\u00fa z por\u00fach pr\u00edjmu potravy, mali by ste<strong> zaradenie IIFYM prebra\u0165 s lek\u00e1rom<\/strong> \u2013 niekomu m\u00f4\u017ee v t\u00fdchto probl\u00e9moch pom\u00f4c\u0165, in\u00fd sa m\u00f4\u017ee kv\u00f4li zapisovaniu kal\u00f3ri\u00ed <strong>znovu dosta\u0165 do koloto\u010da t\u00fdchto ochoren\u00ed.<\/strong> Rovnako tak pre v\u00e1s asi nebude vhodn\u00e9 zapisova\u0165 v pr\u00edpade, \u017ee<strong> nem\u00e1te radi tabu\u013eky, \u010d\u00edsla, grafy a nechcete si jedlo v\u00e1\u017ei\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-3aaaa4df-da43-4831-96c0-14d32046acf8\">Naopak skvelou vo\u013ebou m\u00f4\u017ee by\u0165 IIFYM pre \u013eud\u00ed, ktor\u00ed sa<strong> sna\u017eia schudn\u00fa\u0165, dr\u017eia striktn\u00fa di\u00e9tu, radi zapisuj\u00fa a chceli by si ka\u017ed\u00fd de\u0148 dopria\u0165 aj dobroty,<\/strong> ktor\u00e9 im v pr\u00edsnom jed\u00e1lni\u010dku ch\u00fdbaj\u00fa. Ide\u00e1lne sa v\u0161ak sna\u017ete riadi\u0165 pravidlom 80\/20, aby ste mali istotu, \u017ee svojmu telu dod\u00e1te kvalitn\u00e9 \u017eiviny a neskon\u010d\u00edte ako Iva, ktor\u00e1 cez de\u0148 jedla sladkosti, fast food a na ve\u010deru u\u017e zostali makr\u00e1 len na prote\u00edn a 8 g orechov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-efa34b9e-9815-46d5-893b-6fb55cf3d581\">Stravujete sa pomocou pr\u00edstupu IIFYM? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e sk\u00fasenosti a tipy, ako si zapisovanie \u010do najviac zjednodu\u0161i\u0165.<\/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\/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\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\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>Chceli by ste si ka\u017ed\u00fd de\u0148 dopria\u0165 sladkosti a \u010fal\u0161ie dobroty, ktor\u00e9 m\u00e1te radi, a pritom chudn\u00fa\u0165? Spoznajte k\u00fazlo IIFYM a za\u010dnite si chudnutie kone\u010dne u\u017e\u00edva\u0165.<\/p>\n","protected":false},"author":100,"featured_media":209555,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6154,6055,6082],"filter_section":[],"filter_attribute":[13036],"class_list":{"0":"post-168588","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-makroziviny","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-diety-a-vyzivove-smery","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>Ako jes\u0165 pizzu, sladkosti, a napriek tomu chudn\u00fa\u0165 v\u010faka IIFYM? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako jes\u0165 pizzu, sladkosti a napriek tomu chudn\u00fa\u0165? Uk\u00e1\u017eeme v\u00e1m k\u00fazlo IIFYM, v\u010faka ktor\u00e9mu si m\u00f4\u017eete aj v di\u00e9te da\u0165 sladkosti alebo fast food a nepriberiete.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexibilne-stravovanie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako jes\u0165 pizzu, sladkosti, a napriek tomu chudn\u00fa\u0165 v\u010faka IIFYM? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako jes\u0165 pizzu, sladkosti a napriek tomu chudn\u00fa\u0165? 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