{"id":184192,"date":"2020-09-21T09:00:00","date_gmt":"2020-09-21T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=184192"},"modified":"2021-05-26T19:40:12","modified_gmt":"2021-05-26T17:40:12","slug":"proc-nevidite-vysledky-diety-a-driny-v-posilovne","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/","title":{"rendered":"Pro\u010d nevid\u00edte v\u00fdsledky diety a d\u0159iny v posilovn\u011b? Porad\u00edme, jak usp\u011bt"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/#Cviceni_a_jidlo_jsou_%E2%80%9Cpouhymi%E2%80%9D_nastroji_uspechu_Na_cem_zalezi_nejvic\" title=\"Cvi\u010den\u00ed a j\u00eddlo jsou \u201cpouh\u00fdmi\u201d n\u00e1stroji \u00fasp\u011bchu. Na \u010dem z\u00e1le\u017e\u00ed nejv\u00edc?\">Cvi\u010den\u00ed a j\u00eddlo jsou \u201cpouh\u00fdmi\u201d n\u00e1stroji \u00fasp\u011bchu. Na \u010dem z\u00e1le\u017e\u00ed nejv\u00edc?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/#K_uspechu_nevede_kazdy_tyden_nova_dieta_ale_zmena_navyku_chovani_a_zivotniho_stylu\" title=\"K&nbsp;\u00fasp\u011bchu nevede ka\u017ed\u00fd t\u00fdden nov\u00e1 dieta, ale zm\u011bna n\u00e1vyk\u016f, chov\u00e1n\u00ed a \u017eivotn\u00edho stylu&nbsp;\">K&nbsp;\u00fasp\u011bchu nevede ka\u017ed\u00fd t\u00fdden nov\u00e1 dieta, ale zm\u011bna n\u00e1vyk\u016f, chov\u00e1n\u00ed a \u017eivotn\u00edho stylu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/#Co_opravdu_nema_cenu_resit_kdyz_zacneme_cvicit_nebo_hubnout\" title=\"Co opravdu nem\u00e1 cenu \u0159e\u0161it, kdy\u017e za\u010dneme cvi\u010dit nebo hubnout?\">Co opravdu nem\u00e1 cenu \u0159e\u0161it, kdy\u017e za\u010dneme cvi\u010dit nebo hubnout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/#Silna_vule_neni_vsemocna\" title=\"Siln\u00e1 v\u016fle nen\u00ed v\u0161emocn\u00e1\">Siln\u00e1 v\u016fle nen\u00ed v\u0161emocn\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/#Techto_6_kroku_vam_pomuze_dosahnout_stanovenych_cilu\" title=\"T\u011bchto 6 krok\u016f v\u00e1m pom\u016f\u017ee dos\u00e1hnout stanoven\u00fdch c\u00edl\u016f\">T\u011bchto 6 krok\u016f v\u00e1m pom\u016f\u017ee dos\u00e1hnout stanoven\u00fdch c\u00edl\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/#Predstavujte_si_moment_dosazeni_stanovenych_cilu\" title=\"P\u0159edstavujte si moment dosa\u017een\u00ed stanoven\u00fdch c\u00edl\u016f\">P\u0159edstavujte si moment dosa\u017een\u00ed stanoven\u00fdch c\u00edl\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?&nbsp;\">Co si z&nbsp;toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sv\u011bt kr\u00e1\u010d\u00ed m\u00edlov\u00fdmi kroky vp\u0159ed ve v\u00fdvoji nov\u00fdch technologi\u00ed, kter\u00e9 maj\u00ed za c\u00edl uleh\u010den\u00ed a zjednodu\u0161en\u00ed na\u0161eho \u017eivota. Sou\u010dasn\u011b doslova <strong>d\u011bsiv\u00fdm tempem roste celosv\u011btov\u00fd v\u00fdskyt nadv\u00e1hy a obezity.<\/strong> Pro\u010d v\u011bt\u0161ina pokus\u016f s c\u00edlem zhubnout, pravideln\u011b cvi\u010dit a dostat se do formy kon\u010d\u00ed ne\u00fasp\u011b\u0161n\u011b? Poj\u010fme se pod\u00edvat na to, <strong>jak lze trvale zhubnout a zm\u011bnit \u017eivot k&nbsp;lep\u0161\u00edmu.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\" target=\"_blank\"><strong>Podle dat<\/strong><\/a><strong> Sv\u011btov\u00e9 zdravotnick\u00e9 organizace (WHO) <\/strong>v&nbsp;roce 2016 m\u011blo 39 % sv\u011btov\u00e9 populace (zhruba 1,9 miliardy lid\u00ed) nadv\u00e1hu nebo obezitu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/li><li><strong>V\u00edce ne\u017e 60 % lid\u00ed nav\u0161t\u011bvuj\u00edc\u00edch posilovnu<\/strong> m\u00e1 probl\u00e9my dr\u017eet se pravideln\u00e9ho pl\u00e1nu d\u00e9le ne\u017e 3 m\u011bs\u00edce. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li><li><strong>80 % novoro\u010dn\u00edch p\u0159edsevzet\u00ed kon\u010d\u00ed do druh\u00e9ho \u00fanorov\u00e9ho t\u00fddne<\/strong> v&nbsp;ko\u0161i ne\u00fasp\u011bch\u016f a pouze 8 % lid\u00ed sv\u00fdch stanoven\u00fdch p\u0159edsevzet\u00ed dos\u00e1hne. Ze statistik vypl\u00fdv\u00e1, \u017ee <strong>kolem 55 % novoro\u010dn\u00edch p\u0159edsevzet\u00ed je spojeno se zlep\u0161en\u00edm \u017eivotn\u00edho stylu.<\/strong> To ukazuje, \u017ee to lid\u00e9 \u0159e\u0161\u00ed a cht\u011bj\u00ed na tom pracovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[3] [4]<\/span>&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak vid\u00edme, podobn\u00e9 probl\u00e9my sd\u00edl\u00ed v\u00edce jak t\u0159etina sv\u011bta a ne ka\u017ed\u00fd m\u00e1 v&nbsp;sob\u011b zak\u00f3dovanou \u017eeleznou motivaci k&nbsp;cvi\u010den\u00ed. Pravdou je, \u017ee v\u011bt\u0161ina lid\u00ed m\u00e1 jednodu\u0161e probl\u00e9m dostat se alespo\u0148 do vzd\u00e1len\u00e9 formy, ve kter\u00e9 se vid\u00ed ve sv\u00fdch snech.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e <strong>na 120 % dodr\u017eujeme a\u017e brut\u00e1ln\u00ed tr\u00e9ninkov\u00fd i v\u00fd\u017eivov\u00fd pl\u00e1n<\/strong> a za p\u00e1r dn\u00ed <strong>sn\u00edme n\u011bjak\u00e9 j\u00eddlo nav\u00edc nebo nejdeme na tr\u00e9nink<\/strong>, mo\u017en\u00e1 si \u0159ekneme, \u017ee u\u017e v&nbsp;tom p\u0159ece <strong>nem\u00e1 smysl pokra\u010dovat<\/strong>. A n\u00e1sleduje obdob\u00ed, kdy si dop\u0159ejeme v\u0161e, co jsme si odep\u00edrali a ve\u0161ker\u00e1 na\u0161e snaha je pry\u010d. Nebo pravideln\u011b ka\u017ed\u00e9 pond\u011bl\u00ed za\u010d\u00edn\u00e1me znovu a znovu s&nbsp;cvi\u010den\u00edm a hubnut\u00edm?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jde to d\u011blat l\u00e9pe, poj\u010fme se spole\u010dn\u011b pod\u00edvat jak.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/IMG-20190715-WA0029-min-1124x749.jpg\" alt=\"Pro\u010d nehubnete a nevid\u00edte v\u00fdsledky? Pom\u016f\u017eeme v\u00e1m usp\u011bt\" class=\"wp-image-184198\" width=\"843\" height=\"562\" title=\"Pro\u010d nevid\u00edte v\u00fdsledky diety a d\u0159iny v posilovn\u011b?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG-20190715-WA0029-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG-20190715-WA0029-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG-20190715-WA0029-min-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG-20190715-WA0029-min.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviceni_a_jidlo_jsou_%E2%80%9Cpouhymi%E2%80%9D_nastroji_uspechu_Na_cem_zalezi_nejvic\"><\/span>Cvi\u010den\u00ed a j\u00eddlo jsou \u201cpouh\u00fdmi\u201d n\u00e1stroji \u00fasp\u011bchu. Na \u010dem z\u00e1le\u017e\u00ed nejv\u00edc?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V&nbsp;reg\u00e1lech knihkupectv\u00ed le\u017e\u00ed nespo\u010det knih o hubnut\u00ed i cvi\u010den\u00ed. Na internetu je k&nbsp;nalezen\u00ed nep\u0159ebern\u00e9 mno\u017estv\u00ed \u010dl\u00e1nk\u016f o strav\u011b, cvi\u010den\u00ed i \u201ezaru\u010den\u00fdch n\u00e1vod\u016f a program\u016f\u201c k&nbsp;\u00fasp\u011b\u0161n\u00e9mu hubnut\u00ed. Kdy\u017e nenalet\u00edme do pasti nesmysln\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-jak-vam-zmeni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">detox\u016f <\/a>nebo program\u016f slibuj\u00edc\u00edch z\u00e1zraky a <strong>vybereme si kvalitn\u00ed a racion\u00e1ln\u00ed p\u0159\u00edstup k&nbsp;hubnut\u00ed, m\u00e1me t\u00e9m\u011b\u0159 vyhr\u00e1no.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro\u010d to m\u016f\u017ee fungovat?<\/strong> Proto\u017ee racion\u00e1ln\u00ed a kvalitn\u00ed programy nab\u00edz\u00ed <strong>ov\u011b\u0159en\u00fd a funguj\u00edc\u00ed n\u00e1vod<\/strong>, kter\u00fd obsahuje informace k&nbsp;dosa\u017een\u00ed na\u0161ich c\u00edl\u016f. A\u0165 je to snaha zhubnout, nabrat v\u00edce sval\u016f nebo se zdrav\u011b stravovat. Jen\u017ee kolik takov\u00fdch kn\u00ed\u017eek u\u017e m\u00e1te v&nbsp;knihovn\u011b?&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\"><span class=\"ez-toc-section\" id=\"K_uspechu_nevede_kazdy_tyden_nova_dieta_ale_zmena_navyku_chovani_a_zivotniho_stylu\"><\/span>K&nbsp;\u00fasp\u011bchu nevede ka\u017ed\u00fd t\u00fdden nov\u00e1 dieta, ale zm\u011bna n\u00e1vyk\u016f, chov\u00e1n\u00ed a \u017eivotn\u00edho stylu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>N\u00e1vyky jsou zodpov\u011bdn\u00e9 p\u0159ibli\u017en\u011b za 40\u201350 % na\u0161ich ka\u017edodenn\u00edch \u010dinnost\u00ed.<\/strong> Jsou to pr\u00e1v\u011b ka\u017edodenn\u00ed n\u00e1vyky, kter\u00e9 z&nbsp;velk\u00e9 \u010d\u00e1sti formuj\u00ed n\u00e1\u0161 \u017eivot. Cel\u00fd n\u00e1\u0161 dosavadn\u00ed \u017eivotn\u00ed styl je pak v\u00fdsledkem tohoto &#8220;nau\u010den\u00e9ho chov\u00e1n\u00ed&#8221; a mali\u010dk\u00fdch rozhodnut\u00ed, kter\u00e9 v&nbsp;danou chv\u00edli ud\u011bl\u00e1me. D\u00e1me si velk\u00e9 cappuccino a sedneme si k&nbsp;televizi, nebo s\u00e1hneme po \u0161\u00e1lku povzbuzuj\u00edc\u00edho espressa a jdeme si zacvi\u010dit? <strong>Kdy\u017e si to p\u0159edstav\u00edme v&nbsp;kontextu jednoho roku<\/strong>, je pak rozd\u00edl, jestli 365 dn\u00ed hodinu cvi\u010d\u00edme, nebo kouk\u00e1me na televizi. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete v\u011bd\u011bt v\u00edc o nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din\u00e1ch, kv\u016fli kter\u00fdm nehubnete, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vime-proc-nehubnete-ale-muzete-to-zmenit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V\u00edme, pro\u010d nehubnete, ale m\u016f\u017eete to zm\u011bnit!<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/IMG_7396_Facetune_04-04-2020-12-15-16-1-min-1124x749.jpg\" alt=\"K hubnut\u00ed nevede ka\u017ed\u00fd t\u00fdden nov\u00e1 dieta, ale zm\u011bna n\u00e1vyk\u016f, chov\u00e1n\u00ed a \u017eivotn\u00edho stylu\" class=\"wp-image-184211\" width=\"843\" height=\"562\" title=\"K hubnut\u00ed nevede ka\u017ed\u00fd t\u00fdden nov\u00e1 dieta, ale zm\u011bna n\u00e1vyk\u016f, chov\u00e1n\u00ed a \u017eivotn\u00edho stylu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7396_Facetune_04-04-2020-12-15-16-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7396_Facetune_04-04-2020-12-15-16-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7396_Facetune_04-04-2020-12-15-16-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7396_Facetune_04-04-2020-12-15-16-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_opravdu_nema_cenu_resit_kdyz_zacneme_cvicit_nebo_hubnout\"><\/span>Co opravdu nem\u00e1 cenu \u0159e\u0161it, kdy\u017e za\u010dneme cvi\u010dit nebo hubnout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podle n\u011bkoho je <strong>nejlep\u0161\u00ed hubnout<\/strong> na n\u00edzkosacharidov\u00e9m stravov\u00e1n\u00ed nebo keto diet\u011b a dal\u0161\u00ed ned\u00e1 dopustit na vegetari\u00e1nsk\u00e9 stravov\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Na \u010dem opravdu z\u00e1le\u017e\u00ed?<\/strong> \u017de se za\u010dneme postupn\u011b sna\u017eit zlep\u0161ovat a ozdravovat j\u00eddeln\u00ed\u010dek. M\u016f\u017eeme za\u010d\u00edt t\u00edm, \u017ee budeme <strong>j\u00edst v\u00edce zeleniny, ovoce a m\u00e9n\u011b cukru a uzenin.<\/strong> Postupn\u011b se dopracujeme ke kalorick\u00e9mu deficitu, kter\u00fd je podm\u00ednkou \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed (Hall, 2008). <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak nemus\u00edme hned \u0159e\u0161it, kolik s\u00e9ri\u00ed a opakov\u00e1n\u00ed cviku je p\u0159i cvi\u010den\u00ed nejide\u00e1ln\u011bj\u0161\u00edch, <strong>jak\u00e9 cvi\u010den\u00ed je pro r\u016fst sval\u016f a zm\u011bnu t\u011blesn\u00fdch proporc\u00ed nejlep\u0161\u00ed.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Na \u010dem opravdu z\u00e1le\u017e\u00ed?<\/strong> Na prost\u00e9m faktu, \u017ee za\u010dneme pomalu a pravideln\u011b d\u011blat takov\u00fd sport, jak\u00fd n\u00e1s bav\u00ed. Nemus\u00edme p\u0159ece hned za\u010d\u00edt d\u011blat crossfit, i kdy\u017e m\u00e1me podle soci\u00e1ln\u00edch s\u00edt\u00ed pocit, \u017ee snad ka\u017ed\u00fd \u010dlov\u011bk je dnes crossfi\u0165\u00e1k. Kdy\u017e budeme <strong>d\u011blat n\u011bco, co je n\u00e1m \u201eproti srsti\u201c, stejn\u011b u toho dlouhodob\u011b nevydr\u017e\u00edme.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00dasp\u011bch je podm\u00edn\u011bn schopnosti zm\u011bnit n\u00e1vyky a postupn\u011b za\u010d\u00edt s&nbsp;nov\u00fdmi<\/strong>, d\u00edky kter\u00fdm pro n\u00e1s bude daleko jednodu\u0161\u0161\u00ed dos\u00e1hnout sv\u00fdch c\u00edl\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V&nbsp;p\u0159\u00edpad\u011b, \u017ee nejsme sportovci t\u011blem i du\u0161\u00ed a zdrav\u00e1 strava nen\u00ed na\u0161\u00ed v\u00e1\u0161n\u00ed<\/strong>, zm\u011bna ke zdrav\u011bj\u0161\u00edm a nov\u00fdm n\u00e1vyk\u016fm n\u00e1s bude st\u00e1t spoustu du\u0161evn\u00ed energie. Pokud na to p\u016fjdeme stylem \u201ev\u0161echno, nebo nic\u201c, pravd\u011bpodobn\u011b se n\u00e1m nepoda\u0159\u00ed dos\u00e1hnout t\u00e9m\u011b\u0159 ni\u010deho. Pouze se to\u010dit v&nbsp;neust\u00e1l\u00e9m kruhu dietov\u00e1n\u00ed, snahy \u017e\u00edt zdrav\u011bji n\u00e1sledovan\u00e9 pocity viny s&nbsp;nevyhnuteln\u00fdm d\u00edl\u010d\u00edm selh\u00e1n\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nepodlehn\u011bte \u010dast\u00fdm m\u00fdt\u016fm o stravov\u00e1n\u00ed. Jak\u00e9 jsou ty nej\u010dast\u011bj\u0161\u00ed, zjist\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 nutri\u010dn\u00edch m\u00fdt\u016f o stravov\u00e1n\u00ed, kter\u00e9 v\u00e1s p\u0159ekvap\u00ed.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/unnamed-2020-03-30T131524.315-min-1124x749.jpg\" alt=\"Co nem\u00e1 cenu \u0159e\u0161it, kdy\u017e za\u010dneme cvi\u010dit nebo hubnout?\" class=\"wp-image-184224\" width=\"843\" height=\"562\" title=\"Co nem\u00e1 cenu \u0159e\u0161it, kdy\u017e za\u010dneme cvi\u010dit nebo hubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/unnamed-2020-03-30T131524.315-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/unnamed-2020-03-30T131524.315-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/unnamed-2020-03-30T131524.315-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/unnamed-2020-03-30T131524.315-min.jpg 1620w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Silna_vule_neni_vsemocna\"><\/span>Siln\u00e1 v\u016fle nen\u00ed v\u0161emocn\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u201eTo zvl\u00e1dnu.\u201c<\/strong> V\u011bta, kterou si \u0159\u00edk\u00e1me p\u0159i sestavov\u00e1n\u00ed n\u00edzkokalorick\u00e9ho j\u00eddeln\u00ed\u010dku bez jak\u00e9hokoliv j\u00eddla, na kter\u00e9m si pochutn\u00e1me, a tr\u00e9ninkov\u00e9ho pl\u00e1nu vhodn\u00e9ho mo\u017en\u00e1 tak pro profesion\u00e1ln\u00edho sportovce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Iluze o dokonalosti a bezprobl\u00e9mov\u00e9m dodr\u017eov\u00e1n\u00ed \u201enov\u00e9ho \u017eivotn\u00edho stylu\u201c<\/strong> je bl\u00edzk\u00e1 zejm\u00e9na nov\u00e1\u010dk\u016fm ve sv\u011bt\u011b fitness. Chceme dos\u00e1hnout v\u0161eho a hlavn\u011b co nejd\u0159\u00edv. Pozn\u00e1v\u00e1me se? Jak u\u017e jsem zm\u00ednil v\u00fd\u0161e, <strong>dlouhodob\u011b efektivn\u011bj\u0161\u00ed jsou mal\u00e9 a trval\u00e9 zm\u011bny oproti drastick\u00fdm a kr\u00e1tkodob\u00fdm.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Siln\u00e1 v\u016fle<\/strong> je bezpochyby jedn\u00edm z&nbsp;faktor\u016f \u00fasp\u011b\u0161n\u00e9 zm\u011bny \u017eivotn\u00edho stylu. <strong>Nen\u00ed ale v\u0161emocn\u00e1. <\/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<p>Kdy\u017e do hry pust\u00edme dal\u0161\u00ed hr\u00e1\u010de v&nbsp;podob\u011b emoc\u00ed, stresu a dal\u0161\u00edch v\u00fdzev b\u011b\u017en\u00e9ho \u017eivota norm\u00e1ln\u00edho \u010dlov\u011bka, dost\u00e1v\u00e1me se do velmi n\u00e1ro\u010dn\u00fdch situac\u00ed. Ty n\u00e1m v&nbsp;na\u0161\u00ed snaze b\u00fdt konzistentn\u00ed a vytrval\u00ed se zm\u011bnou \u017eivotn\u00edho stylu mohou h\u00e1zet klacky pod nohy.&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\">P\u0159izp\u016fsobme na\u0161e \u017eivotn\u00ed prost\u0159ed\u00ed vst\u0159\u00edc \u00fasp\u011bchu&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Kdy\u017e v\u00edme, \u017ee jsme <strong>ve stresov\u00fdch situac\u00edch schopn\u00ed sn\u00edst v\u0161echny sladkosti<\/strong>, na kter\u00e9 p\u0159ijdeme, jednodu\u0161e je <strong>ze sp\u00ed\u017ee i tajn\u00fdch \u00fakryt\u016f n\u011bkomu darujeme.<\/strong><\/li><li>M\u00e1me tendence <strong>propadat \u201ebinge watching\u201c<\/strong> (d\u00e9letrvaj\u00edc\u00ed sledov\u00e1n\u00ed seri\u00e1l\u016f nebo film\u016f na pokra\u010dov\u00e1n\u00ed) na Netflixu nebo jin\u00e9 podobn\u00e9 platform\u011b nam\u00edsto cvi\u010den\u00ed? <strong>Do\u010dasn\u011b si tuto slu\u017ebu vypneme.&nbsp;<\/strong><\/li><li>Pokud m\u00e1me <strong>probl\u00e9m s&nbsp;pravidelnou tr\u00e9ninkovou rutinou<\/strong>, nab\u00edz\u00ed se \u0159e\u0161en\u00ed v&nbsp;podob\u011b <strong>par\u0165\u00e1ka, s&nbsp;kter\u00fdm budeme chodit cvi\u010dit nebo osobn\u00edho tren\u00e9ra.&nbsp;&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takov\u00fdmto lehk\u00fdm zjednodu\u0161en\u00edm a vylep\u0161en\u00edm \u017eivotn\u00edho prostoru doc\u00edl\u00edme&nbsp;<strong>omezen\u00ed faktor\u016f, kter\u00e9 n\u00e1m br\u00e1n\u00ed v&nbsp;\u00fasp\u011bchu.<\/strong> Kone\u010dn\u00fdm v\u00fdsledkem bude, \u017ee si na vylep\u0161en\u00fd \u017eivotn\u00ed styl zvykneme daleko snadn\u011bji, ne\u017e kdybychom m\u011bli \u010delit v\u0161em n\u00e1strah\u00e1m star\u00e9ho \u017eivotn\u00edho stylu a n\u00e1hl\u00e9ho oto\u010den\u00ed \u017eivotn\u00edch n\u00e1vyk\u016f o 180\u00b0.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sweller, (2011) ve sv\u00e9 publikaci o teorii kognitivn\u00edho zat\u00ed\u017een\u00ed uv\u00e1d\u00ed, \u017ee <strong>kognitivn\u00ed z\u00e1t\u011b\u017e souvis\u00ed s&nbsp;mno\u017estv\u00edm informac\u00ed<\/strong>, kter\u00e9 m\u016f\u017eeme sou\u010dasn\u011b ulo\u017eit do pracovn\u00ed pam\u011bti. Nadm\u011brn\u00e9 kognitivn\u00ed zat\u00ed\u017een\u00ed m\u016f\u017ee m\u00edt negativn\u00ed vliv na dokon\u010dov\u00e1n\u00ed \u00fakol\u016f a kvalitn\u00ed rozhodov\u00e1n\u00ed. T\u00edmto zp\u016fsobem, si m\u016f\u017eeme i nep\u0159\u00edmo od\u016fvodnit, pro\u010d <strong>drastick\u00e1 zm\u011bna \u017eivotn\u00edho stylu a v\u011bt\u0161ina novoro\u010dn\u00edch p\u0159edsevzet\u00edch kon\u010d\u00ed ne\u00fasp\u011bchem. Jednodu\u0161e je toho na n\u00e1\u0161 a\u017e moc. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzkumy ukazuj\u00ed, \u017ee <strong>p\u0159\u00edstup v&nbsp;podob\u011b \u201emal\u00fdch krok\u016f\u201c a snaha zm\u011bnit nebo vybudovat jeden n\u00e1vyk je daleko \u00fasp\u011b\u0161n\u011bj\u0161\u00ed<\/strong>, jednodu\u0161\u0161\u00ed a pom\u00e1h\u00e1 redukovat kognitivn\u00ed zat\u00ed\u017een\u00ed. <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>V p\u0159\u00edpad\u011b, \u017ee si chcete sestavit cenov\u011b p\u0159\u00edzniv\u00fd j\u00eddeln\u00ed\u010dek, ur\u010dit\u011b v\u00e1m pom\u016f\u017ee n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-budget-friendly-nakup-a-pripravu-jidel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 tip\u016f na budget friendly n\u00e1kup a p\u0159\u00edpravu j\u00eddel.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-11-1-min-1124x749.jpg\" alt=\"Nehubnete? T\u011bchto 6 krok\u016f v\u00e1m pom\u016f\u017ee dos\u00e1hnout stanoven\u00fdch c\u00edl\u016f\" class=\"wp-image-184237\" width=\"843\" height=\"562\" title=\"Nehubnete? T\u011bchto 6 krok\u016f v\u00e1m pom\u016f\u017ee dos\u00e1hnout stanoven\u00fdch c\u00edl\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-11-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-11-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-11-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-11-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Techto_6_kroku_vam_pomuze_dosahnout_stanovenych_cilu\"><\/span>T\u011bchto 6 krok\u016f v\u00e1m pom\u016f\u017ee dos\u00e1hnout stanoven\u00fdch c\u00edl\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Stanovte si spr\u00e1vn\u011b mal\u00e9 a specifick\u00e9 c\u00edle, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout t\u011bch velk\u00fdch<\/h3>\n\n\n\n<p>Jedn\u00edm ze z\u00e1kladn\u00edch kamen\u016f \u00fasp\u011bchu je <strong>cht\u00edt od sebe realistick\u00e9 a dosa\u017eiteln\u00e9 c\u00edle.<\/strong> Ka\u017ed\u00fd m\u00e1me jin\u00fd \u017eivotn\u00ed styl nebo odli\u0161n\u011b ment\u00e1ln\u011b a \u010dasov\u011b n\u00e1ro\u010dnou pr\u00e1ci. Zhubnout za 14 dn\u00ed 10 kilogram\u016f nen\u00ed realistick\u00e9 ani zdrav\u00e9. Co t\u0159eba <strong>zhubnout 10 kilogram\u016f za 3 nebo 6 m\u011bs\u00edc\u016f<\/strong>, to u\u017e je lep\u0161\u00ed a dosa\u017eiteln\u011bj\u0161\u00ed ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e tento <strong>velk\u00fd c\u00edl rozebereme na n\u011bkolik mal\u00fdch<\/strong> a snadn\u011bji dosa\u017eiteln\u011bj\u0161\u00edch d\u00edl\u010d\u00edch c\u00edl\u016f, kter\u00e9 se n\u00e1m bude da\u0159it plnit, dos\u00e1hneme <strong>v\u011bt\u0161\u00ed aktivaci vnit\u0159n\u00edho syst\u00e9mu odm\u011bn.<\/strong> Ten m\u00e1 na sv\u011bdom\u00ed <strong>uvoln\u011bn\u00ed dopaminu, kter\u00fd m\u00e1 na sv\u011bdom\u00ed pocity \u0161t\u011bst\u00ed z&nbsp;dosa\u017een\u00e9ho c\u00edle<\/strong> a motivuje n\u00e1s pokra\u010dovat d\u00e1le. D\u00edl\u010d\u00ed \u00fasp\u011bchy n\u00e1s jednodu\u0161e motivuj\u00ed k&nbsp;dosa\u017een\u00ed t\u011bch velk\u00fdch. <span style=\"color:#ff6600\" class=\"tadv-color\">[10] [5] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>James Clear, (2018) ve sv\u00e9 knize Atomov\u00e9 n\u00e1vyky doporu\u010duje <strong>ke spln\u011bn\u00ed velk\u00fdch c\u00edl\u016f n\u00e1sleduj\u00edc\u00ed p\u0159\u00edstup:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Velmi snadn\u00e9<\/strong><\/th><th><strong>Snadn\u00e9<\/strong><\/th><th><strong>Pr\u016fm\u011brn\u00e9<\/strong><\/th><th><strong>Obt\u00ed\u017en\u00e9<\/strong><\/th><th><strong>Velmi obt\u00ed\u017en\u00e9<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Obl\u00e9ct se ka\u017ed\u00fd den do sportovn\u00edho<\/td><td>Denn\u011b cvi\u010dit 15 minut<\/td><td>Denn\u011b cvi\u010dit hodinu<\/td><td>Nau\u010dit se j\u00edst vzhledem ke sv\u00fdm c\u00edl\u016fm<\/td><td>Zhubnout 30 kg<\/td><\/tr><tr><td>Obl\u00e9ct se ka\u017ed\u00fd den do cyklistick\u00e9ho oble\u010den\u00ed<\/td><td>Zvl\u00e1dnout 20 minutovou proj\u00ed\u017e\u010fku ka\u017ed\u00fd den<\/td><td>Obden ujet 2 hodiny v sedle v kuse<\/td><td>Zdolat obden n\u00e1ro\u010dnou 4 hodinovou proj\u00ed\u017e\u010fku<\/td><td>Absolvovat dlouh\u00fd cyklistick\u00fd z\u00e1vod<\/td><\/tr><tr><td>Vz\u00edt si ka\u017ed\u00fd den tenisky<\/td><td>Denn\u011b uj\u00edt 10&nbsp;000 krok\u016f<\/td><td>B\u011b\u017eet 30 minut ka\u017ed\u00fd den<\/td><td>B\u011b\u017eet 2 hodiny obden<\/td><td>Ub\u011bhnout maraton<\/td><\/tr><tr><td>J\u00edt ka\u017ed\u00fd den na baz\u00e9n<\/td><td>Ka\u017ed\u00fd den vl\u00e9zt do vody a zvl\u00e1dnout plavat 1 baz\u00e9n<\/td><td>Denn\u011b uplavat 15 baz\u00e9n\u016f<\/td><td>Ka\u017ed\u00fd den intenzivn\u011b plavat 45 minut<\/td><td>Z\u00e1vodn\u011b plavat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ud\u011blejte z&nbsp;dosa\u017een\u00ed va\u0161ich c\u00edl\u016f prioritu<\/h3>\n\n\n\n<p>A\u0165 u\u017e je na\u0161\u00edm <strong>c\u00edlem cokoliv<\/strong>, m\u011blo by to v&nbsp;na\u0161em \u017eivot\u011b <strong>m\u00edt jednu z&nbsp;priorit<\/strong>. T\u00edm p\u00e1dem n\u00e1s to bude st\u00e1t n\u011bjak\u00fd \u010das, kter\u00fd mus\u00edme u\u0161et\u0159it n\u011bkde jinde.&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\">Mezi oblasti \u017eivotn\u00edho stylu, kde je mo\u017en\u00e9 u\u0161et\u0159it relativn\u011b hodn\u011b \u010dasu, pat\u0159\u00ed<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sledov\u00e1n\u00ed televize, seri\u00e1l\u016f nebo online platforem<\/strong>, jako je Netflix nebo HBO.<\/li><li><strong>\u010cast\u00e9 nakupov\u00e1n\u00ed.<\/strong> Jednou za \u010das sta\u010d\u00ed ud\u011blat velk\u00fd n\u00e1kup a obden sko\u010dit do men\u0161\u00edho obchodu nakoupit \u010derstvou zeleninu, ovoce a p\u0159\u00edpadn\u011b pe\u010divo. Dnes lze i v&nbsp;relativn\u011b mal\u00fdch m\u011bstech objednat n\u00e1kup a doru\u010den\u00ed online.<\/li><li><strong>Tr\u00e1ven\u00ed \u010dasu na soci\u00e1ln\u00edch s\u00edt\u00edch.<\/strong> Pro zaj\u00edmavost schv\u00e1ln\u011b zkusme pozorovat, kolik \u010dasu denn\u011b bezhlav\u011b sj\u00ed\u017ed\u00edme timeline Instagramu, Facebooku a dal\u0161\u00edch soci\u00e1ln\u00edch s\u00edt\u00ed.&nbsp;<\/li><li><strong>Dop\u0159ejme si ka\u017ed\u00fd den 7-9 hodin sp\u00e1nku.<\/strong> Vst\u00e1vejme ka\u017ed\u00fd den ve stejn\u00fd \u010das nebo o chloupek d\u0159\u00edve. Tak budeme m\u00edt dostatek energie pro n\u00e1ro\u010dn\u00e9 dny.&nbsp;<\/li><li><strong>Ned\u011blejme multitasking.<\/strong> To je neefektivn\u00ed pracovn\u00ed n\u00e1stroj. Rad\u011bji \u201ezab\u00edjejme\u201c jeden \u00fakol za druh\u00fdm.<\/li><li><strong>Stop prokrastinaci.<\/strong> Chronick\u00e9 odkl\u00e1d\u00e1n\u00ed \u00fakol\u016f n\u00e1m naopak \u010das sp\u00ed\u0161e krade. Rad\u011bji se zakousn\u011bme do ka\u017edodenn\u00edch povinnost\u00ed, a\u0165 m\u00e1me dostatek \u010dasu i pro sebe.<\/li><li><strong>P\u0159esta\u0148me neust\u00e1le p\u0159em\u00fd\u0161let o minulosti a strachovat se o budoucnost.<\/strong> Mo\u017en\u00e1 bychom byli p\u0159ekvapeni, kolik \u010dasu takto ka\u017ed\u00fd den z\u00edsk\u00e1me. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span>&nbsp;<\/li><li><strong>Vyu\u017eijme p\u0159i va\u0159en\u00ed krabi\u010dkov\u00e1n\u00ed.<\/strong> P\u0159iprav\u00edme tak n\u011bkolik porc\u00ed j\u00eddla na dal\u0161\u00ed dny a nemus\u00edme tr\u00e1vit ka\u017ed\u00fd den v&nbsp;kuchyni zbyte\u010dn\u011b velk\u00e9 mno\u017estv\u00ed \u010dasu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak spr\u00e1vn\u011b krabi\u010dkovat, se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak na efektivn\u00ed p\u0159\u00edpravu j\u00eddel a krabi\u010dkov\u00e1n\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/IMG-20200217-WA0003-min-1124x749.jpg\" alt=\"Jak u\u0161et\u0159it a naj\u00edt si \u010das na cvi\u010den\u00ed?\" class=\"wp-image-184250\" width=\"843\" height=\"562\" title=\"Jak u\u0161et\u0159it a naj\u00edt si \u010das na cvi\u010den\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG-20200217-WA0003-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG-20200217-WA0003-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG-20200217-WA0003-min-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG-20200217-WA0003-min.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bu\u010fte trp\u011bliv\u00ed a konzistentn\u00ed<\/h3>\n\n\n\n<p>Nikdo je\u0161t\u011b nez\u00edskal perfektn\u00ed formu po prvn\u00edm tr\u00e9ninku, stejn\u011b jako nezhubl po vydatn\u011b zdrav\u011bj\u0161\u00edm a m\u00e9n\u011b kalori\u010dt\u011bj\u0161\u00edm j\u00eddle. <strong>V\u0161e chce \u010das.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>D\u00edky mal\u00fdm kr\u016f\u010dk\u016fm<\/strong> a ka\u017edodenn\u00ed ch\u016fzi, objeven\u00ed se na baz\u00e9n\u011b nebo v&nbsp;posilovn\u011b si postupn\u011b vytvo\u0159\u00edme n\u00e1vyk, kter\u00fd n\u00e1m <strong>v&nbsp;dlouhodob\u00e9m horizontu pom\u016f\u017ee dos\u00e1hnout na\u0161ich c\u00edl\u016f.<\/strong> Ba co v\u00edc, t\u00edmto p\u0159\u00edstupem u\u017e se identifikujeme s&nbsp;osobou, jakou chceme b\u00fdt a nikoliv, kterou b\u00fdt nechceme. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]&nbsp;<\/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\">4. Vytvo\u0159te si podp\u016frn\u00e9 prost\u0159ed\u00ed<\/h3>\n\n\n\n<p><strong>Dosa\u017een\u00ed c\u00edl\u016f je mnohem jednodu\u0161\u0161\u00ed, kdy\u017e m\u00e1me kolem sebe lidi, kte\u0159\u00ed n\u00e1m s&nbsp;t\u00edm dok\u00e1\u017e\u00ed pomoci.<\/strong> M\u016f\u017ee to b\u00fdt rodina, p\u0159\u00e1tel\u00e9, kolegov\u00e9 v&nbsp;pr\u00e1ci, tr\u00e9ninkov\u00fd par\u0165\u00e1k nebo tren\u00e9r \u010di v\u00fd\u017eivov\u00fd coach.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravd\u011bpodobnost \u00fasp\u011bchu p\u0159\u00edmo souvis\u00ed s&nbsp;vlastn\u00ed odpov\u011bdnost\u00ed a podporou, kterou m\u016f\u017eeme z\u00edskat d\u00edky na\u0161emu \u0161irok\u00e9mu okol\u00ed a bl\u00edzk\u00fdm vztah\u016fm. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201eTohle zvl\u00e1dnu s\u00e1m!\u201c Mo\u017en\u00e1 jo, ale <strong>v\u011bt\u0161\u00ed \u0161anci na \u00fasp\u011bch m\u00e1me, kdy\u017e si \u0159ekneme o podporu od bl\u00edzk\u00e9ho okol\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC09193-kopie-min-1124x751.jpg\" alt=\"Bu\u010fte trp\u011bliv\u00fd a konzistentn\u00ed\" class=\"wp-image-184263\" width=\"843\" height=\"563\" title=\"Bu\u010fte trp\u011bliv\u00fd a konzistentn\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC09193-kopie-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC09193-kopie-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC09193-kopie-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC09193-kopie-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kdy\u017e klop\u00fdtnete, vra\u0165te se zp\u011bt na tra\u0165&nbsp;<\/h3>\n\n\n\n<p>O p\u0159\u00edstupu \u201ev\u0161echno, nebo nic\u201c u\u017e jednou \u0159e\u010d byla. <strong>Co se stane, kdy\u017e si d\u00e1me poctiv\u00fd hamburger nebo pizzu<\/strong>, na kterou m\u00e1me obrovskou chu\u0165, nam\u00edsto napl\u00e1novan\u00e9ho sal\u00e1tu s&nbsp;tu\u0148\u00e1kem? <strong>Nic, pouze sn\u00edme v\u00edce kalori\u00ed.<\/strong> Pak sta\u010d\u00ed ubrat na energii nap\u0159\u00edklad v&nbsp;dal\u0161\u00edch dvou j\u00eddlech a v\u0161e je v&nbsp;pohod\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To sam\u00e9 plat\u00ed i v&nbsp;p\u0159\u00edpad\u011b, \u017ee jednou vynech\u00e1me napl\u00e1novan\u00fd tr\u00e9nink. Prakticky se nic nestalo a p\u0159ijdeme na dal\u0161\u00ed. Nesm\u00ed se z&nbsp;toho ale st\u00e1t rutina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohu\u017eel lid\u00e9 st\u00e1le \u017eij\u00ed v&nbsp;tom, \u017ee kdy\u017e se <strong>n\u011bco neda\u0159\u00ed podle pl\u00e1nu, v\u0161echno sna\u017een\u00ed se ve vte\u0159in\u011b prom\u011bnilo v&nbsp;prach<\/strong> a u\u017e nem\u00e1 cenu v&nbsp;tom pokra\u010dovat. <strong>To je ale velk\u00e1 \u0161koda a omyl.<\/strong> Kv\u016fli jedn\u00e9 mali\u010dkosti zahodit dny a t\u00fddny d\u0159iny? To ur\u010dit\u011b ne. S&nbsp;klidnou hlavou pokra\u010dujeme v&nbsp;na\u0161em sna\u017een\u00ed d\u00e1l.&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\">6. P\u0159ijm\u011bte fakt, \u017ee se v\u00e1m nebude cht\u00edt cvi\u010dit ka\u017ed\u00fd den. Ale to je naprosto v&nbsp;norm\u00e1ln\u00ed<\/h3>\n\n\n\n<p><strong>Popravd\u011b i t\u011bm nejmotivovan\u011bj\u0161\u00edm a nejodhodlan\u011bj\u0161\u00edm lidem se n\u011bkdy prost\u011b sportovat nechce.<\/strong> Podle pr\u016fzkumu Strava, kter\u00fd zahrnoval 25&nbsp;000 b\u011b\u017ec\u016f z&nbsp;cel\u00e9ho sv\u011bta, <strong>m\u00e1 pouze 8 % b\u011b\u017ec\u016f b\u011bh opravdu r\u00e1do<\/strong> a zhruba polovina jej bu\u010f nen\u00e1vid\u00ed, nebo toleruje. B\u011bhaj\u00ed ale d\u00e1l d\u00edky v\u00ed\u0159e ve zlep\u0161en\u00ed zdrav\u00ed i zatraktivn\u011bn\u00ed vzhledu. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co pom\u016f\u017ee?<\/strong> Pokud nejsme nemocn\u00ed, tak i p\u0159es ve\u0161kerou nechu\u0165 se vyplat\u00ed si j\u00edt zasportovat, proto\u017ee ty pozitivn\u00ed pocity d\u00edky endorfin\u016fm a nov\u00e1 energie v&nbsp;\u017eil\u00e1ch po tr\u00e9ninku za to stoj\u00ed. Je lep\u0161\u00ed j\u00edt na tr\u00e9nink a c\u00edtit se pak energi\u010dt\u011bji a l\u00e9pe, nebo sed\u011bt na gau\u010di u Netflixu?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zamakat na sv\u00e9 discipl\u00edn\u011b m\u016f\u017eete i s pomoc\u00ed \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/6-kroku-k-zelezne-sebediscipline-pro-dosazeni-vasich-fitness-cilu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>6 krok\u016f k \u017eelezn\u00e9 sebediscipl\u00edn\u011b pro dosa\u017een\u00ed va\u0161ich fitness c\u00edl\u016f.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Predstavujte_si_moment_dosazeni_stanovenych_cilu\"><\/span>P\u0159edstavujte si moment dosa\u017een\u00ed stanoven\u00fdch c\u00edl\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>P\u0159edstavivost a vizualizace je mocn\u00e1 \u010darod\u011bjka.<\/strong> Vizualizaci pou\u017e\u00edvaj\u00ed i sportovn\u00ed psychologov\u00e9 a vrcholov\u00ed atleti k&nbsp;tomu, aby se l\u00e9pe psychicky p\u0159ipravili na sportovn\u00ed v\u00fdkon a v\u00edce si v\u011b\u0159ili. <span style=\"color:#ff6600\" class=\"tadv-color\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00fd princip lze uplatnit i v&nbsp;ot\u00e1zce dosa\u017een\u00ed jak\u00fdchkoliv c\u00edl\u016f. Kdy\u017e si <strong>dok\u00e1\u017eeme p\u0159edstavit, jak chceme vypadat a \u010deho chceme dos\u00e1hnout<\/strong>, je jednodu\u0161\u0161\u00ed podstoupit kroky, kter\u00e9 n\u00e1m k&nbsp;tomu pom\u016f\u017eou. P\u0159edstavit si pod t\u00edm m\u016f\u017eeme absolvov\u00e1n\u00ed, nebo vynech\u00e1n\u00ed tr\u00e9ninku.&nbsp;&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\">O \u00fasp\u011b\u0161nosti ment\u00e1ln\u00edho tr\u00e9ninku a spr\u00e1vn\u00e9m nastaven\u00ed mysli se m\u016f\u017eeme p\u0159esv\u011bd\u010dit ve videu<\/h3>\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=\"MMA fighter Adrenaline Natural vs. Synthetic Results\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/cS_2GYjy9bI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u201eKdy\u017e nic nezm\u011bn\u00ed\u0161, nic se nezm\u011bn\u00ed.\u201c<\/strong> V&nbsp;tomto r\u010den\u00ed je tolik pravdy, \u017ee snad vystihuje celou podstatu dne\u0161n\u00edho \u010dl\u00e1nku. Hubnut\u00ed, zpevn\u011bn\u00ed postavy nebo nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty je o j\u00eddle i tr\u00e9ninku. To jsou ale pouze n\u00e1stroje, s&nbsp;kter\u00fdmi je zapot\u0159eb\u00ed se nau\u010dit pracovat. <strong>P\u0159i hubnut\u00ed nen\u00ed zapot\u0159eb\u00ed p\u0159e\u010d\u00edst v\u0161echny v\u011bdeck\u00e9 studie a \u010dl\u00e1nky na internetu<\/strong> o vhodnosti dan\u00e9ho typu stravov\u00e1n\u00ed k&nbsp;hubnut\u00ed nebo svalov\u00e9mu r\u016fstu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nejv\u011bt\u0161\u00edm determinantem \u00fasp\u011bchu je ka\u017edodenn\u00ed \u017eivot<\/strong>, ve kter\u00e9m je zapot\u0159eb\u00ed osvojit si takov\u00e9 n\u00e1vyky, kter\u00e9 n\u00e1m s&nbsp;dosa\u017een\u00edm c\u00edl\u016f pomohou. <strong>Kl\u00ed\u010dem k \u00fasp\u011bchu jsou mal\u00e9, postupn\u00e9 a trval\u00e9 zm\u011bny \u017eivotn\u00edm stylu<\/strong>, nikoliv obr\u00e1cen\u00ed \u017eivota o 180\u00b0.&nbsp;<\/p>\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\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pro\u010d v\u011bt\u0161ina pokus\u016f s c\u00edlem zhubnout, pravideln\u011b cvi\u010dit a dostat se do formy kon\u010d\u00ed ne\u00fasp\u011b\u0161n\u011b? Poj\u010fme se pod\u00edvat na to, jak lze trvale zhubnout a zm\u011bnit \u017eivot k lep\u0161\u00edmu. <\/p>\n","protected":false},"author":65,"featured_media":184628,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6477,6369,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-184192","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pro\u010d nevid\u00edte v\u00fdsledky diety a d\u0159iny v posilovn\u011b? 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Porad\u00edme, jak usp\u011bt"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5","name":"Ond\u0159ej Klein","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","caption":"Ond\u0159ej Klein"},"description":"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. 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