{"id":184991,"date":"2020-09-21T09:00:00","date_gmt":"2020-09-21T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=184991"},"modified":"2023-09-25T09:35:18","modified_gmt":"2023-09-25T07:35:18","slug":"preco-nevidite-vysledky-diety-a-driny-v-posilnovni","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/","title":{"rendered":"Pre\u010do nevid\u00edte v\u00fdsledky di\u00e9ty a driny v posil\u0148ovni? Porad\u00edme v\u00e1m ako uspie\u0165!"},"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\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/#Cvicenie_a_jedlo_su_%E2%80%9Cobycajnymi%E2%80%9D_nastrojmi_uspechu_Na_com_zalezi_najviac\" title=\"Cvi\u010denie a jedlo s\u00fa &#8220;oby\u010dajn\u00fdmi&#8221; n\u00e1strojmi \u00faspechu. Na \u010dom z\u00e1le\u017e\u00ed najviac?\">Cvi\u010denie a jedlo s\u00fa &#8220;oby\u010dajn\u00fdmi&#8221; n\u00e1strojmi \u00faspechu. Na \u010dom z\u00e1le\u017e\u00ed najviac?<\/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\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/#K_uspechu_nevedie_vzdy_nova_dieta_ale_zmena_navykov_spravania_a_zivotneho_stylu\" title=\"K \u00faspechu nevedie v\u017edy nov\u00e1 di\u00e9ta, ale zmena n\u00e1vykov, spr\u00e1vania a \u017eivotn\u00e9ho \u0161t\u00fdlu\">K \u00faspechu nevedie v\u017edy nov\u00e1 di\u00e9ta, ale zmena n\u00e1vykov, spr\u00e1vania a \u017eivotn\u00e9ho \u0161t\u00fdlu<\/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\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/#Co_naozaj_nema_vyznam_riesit_ked_zacneme_cvicit_alebo_chudnut\" title=\"\u010co naozaj nem\u00e1 v\u00fdznam rie\u0161i\u0165, ke\u010f za\u010dneme cvi\u010di\u0165 alebo chudn\u00fa\u0165?\">\u010co naozaj nem\u00e1 v\u00fdznam rie\u0161i\u0165, ke\u010f za\u010dneme cvi\u010di\u0165 alebo chudn\u00fa\u0165?<\/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\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/#Silna_vola_nie_je_vsemocna\" title=\"Siln\u00e1 v\u00f4\u013ea nie je v\u0161emocn\u00e1\">Siln\u00e1 v\u00f4\u013ea nie je 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.sk\/blog\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/#Tychto_6_krokov_vam_pomoze_dosiahnut_stanovene_ciele\" title=\"T\u00fdchto 6 krokov v\u00e1m pom\u00f4\u017ee dosiahnu\u0165 stanoven\u00e9 ciele\">T\u00fdchto 6 krokov v\u00e1m pom\u00f4\u017ee dosiahnu\u0165 stanoven\u00e9 ciele<\/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\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/#Predstavujte_si_moment_dosiahnutia_vasich_stanovenych_cielov\" title=\"Predstavujte si moment dosiahnutia va\u0161ich stanoven\u00fdch cie\u013eov\">Predstavujte si moment dosiahnutia va\u0161ich stanoven\u00fdch cie\u013eov<\/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\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/#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>Svet kr\u00e1\u010da m\u00ed\u013eov\u00fdmi krokmi vpred vo v\u00fdvoji nov\u00fdch technol\u00f3gi\u00ed, ktor\u00e9 maj\u00fa za cie\u013e u\u013eah\u010denie a zjednodu\u0161enie n\u00e1\u0161ho \u017eivota. S\u00fa\u010dasne, a to doslova <strong>desiv\u00fdm tempom rastie celosvetov\u00fd v\u00fdskyt nadv\u00e1hy a obezity.<\/strong> Pre\u010do v\u00e4\u010d\u0161ina pokusov s cie\u013eom schudn\u00fa\u0165, pravidelne cvi\u010di\u0165 a dosta\u0165 sa do formy kon\u010d\u00ed ne\u00faspe\u0161ne? Po\u010fme sa pozrie\u0165 na to, <strong>ako m\u00f4\u017eete natrvalo schudn\u00fa\u0165 a zmeni\u0165 svoj \u017eivot k lep\u0161iemu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link ek-link ek-link\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\" target=\"_blank\"><strong>Pod\u013ea d\u00e1t <\/strong><\/a><strong>Svetovej zdravotn\u00edckej organiz\u00e1cie (WHO) <\/strong>v roku 2016 malo 39 % svetovej popul\u00e1cie (zhruba 1,9 miliardy \u013eud\u00ed) nadv\u00e1hu alebo obezitu.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[1]<\/span><\/li>\n\n\n\n<li><strong>Viac ako 60 % \u013eud\u00ed nav\u0161tevuj\u00facich posil\u0148ov\u0148u<\/strong> m\u00e1 probl\u00e9my dr\u017ea\u0165 sa pravideln\u00e9ho pl\u00e1nu dlh\u0161ie ako 3 mesiace. <span style=\"color: #ff6600;\" class=\"tadv-color\">[2]<\/span><\/li>\n\n\n\n<li><strong>80 % novoro\u010dn\u00fdch predsavzat\u00ed kon\u010d\u00ed do druh\u00e9ho febru\u00e1rov\u00e9ho t\u00fd\u017ed\u0148a<\/strong> v&nbsp;ko\u0161i ne\u00faspechov a iba 8 % \u013eud\u00ed svoje stanoven\u00e9 predsavzatia re\u00e1lne dosiahne. Zo \u0161tatist\u00edk vypl\u00fdva, \u017ee okolo <strong>55 % novoro\u010dn\u00fdch predsavzat\u00ed je spojen\u00fdch so zlep\u0161en\u00edm \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/strong> To ukazuje, \u017ee to \u013eudia rie\u0161ia a chc\u00fa na tom pracova\u0165. <span style=\"color: #ff6600;\" class=\"tadv-color\">[3] [4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vid\u00edme, podobn\u00e9 probl\u00e9my zdie\u013ea viac ako tretina sveta, a nie ka\u017ed\u00fd m\u00e1 v sebe zak\u00f3dovan\u00fa \u017eelezn\u00fa motiv\u00e1ciu k cvi\u010deniu. Pravdou je, \u017ee v\u00e4\u010d\u0161ina \u013eud\u00ed m\u00e1, jednoducho, probl\u00e9m dosta\u0165 sa aspo\u0148 do vzdialenej formy, v ktorej sa vid\u00ed vo svojich snoch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f <strong>na 120 % dodr\u017eiavame a\u017e brut\u00e1lny tr\u00e9ningov\u00fd aj v\u00fd\u017eivov\u00fd pl\u00e1n<\/strong>, a za p\u00e1r dn\u00ed<strong> zjeme nejak\u00e9 jedlo naviac alebo vynech\u00e1me tr\u00e9ning<\/strong>, mo\u017eno si povieme, \u017ee u\u017e v tom predsa <strong>nem\u00e1 zmysel pokra\u010dova\u0165<\/strong>. A nasleduje obdobie, kedy si doprajeme v\u0161etko, \u010do sme si cel\u00fa t\u00fa dobu odopierali a na\u0161a celkov\u00e1 snaha je pre\u010d. Alebo pravidelne ka\u017ed\u00fd pondelok za\u010d\u00edname znovu a znovu s cvi\u010den\u00edm a chudnut\u00edm?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>D\u00e1 sa to robi\u0165 lep\u0161ie, pozrime sa spolo\u010dne ako na to.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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=\"Pre\u010do nechudnete a nevid\u00edte v\u00fdsledky? Pom\u00f4\u017eeme v\u00e1m uspie\u0165\" class=\"wp-image-184198\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pre\u010do nevid\u00edte v\u00fdsledky di\u00e9ty a driny v posil\u0148ovni?\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cvicenie_a_jedlo_su_%E2%80%9Cobycajnymi%E2%80%9D_nastrojmi_uspechu_Na_com_zalezi_najviac\"><\/span>Cvi\u010denie a jedlo s\u00fa &#8220;oby\u010dajn\u00fdmi&#8221; n\u00e1strojmi \u00faspechu. Na \u010dom z\u00e1le\u017e\u00ed najviac?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V reg\u00e1loch kn\u00edhkupectiev le\u017e\u00ed nespo\u010detne ve\u013ea kn\u00edh o chudnut\u00ed a cvi\u010den\u00ed. Na internete n\u00e1jdete nevy\u010derpate\u013en\u00e9 mno\u017estvo \u010dl\u00e1nkov o strave, cvi\u010den\u00ed a &#8220;zaru\u010den\u00fdch n\u00e1vodov a programov&#8221; k \u00faspe\u0161n\u00e9mu chudnutiu. Ke\u010f nenalet\u00edme do pasce nezmyseln\u00fdch <a class=\"ek-link ek-link\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" target=\"_blank\">detoxov <\/a>alebo programov, ktor\u00e9 s\u013eubuj\u00fa z\u00e1zraky, a <b>vyberieme si kvalitn\u00fd a racion\u00e1lny pr\u00edstup k chudnutiu, m\u00e1me takmer vyhrat\u00e9.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pre\u010do to m\u00f4\u017ee fungova\u0165?<\/b> Preto\u017ee racion\u00e1lne a kvalitn\u00e9 programy pon\u00fakaj\u00fa <b>overen\u00fd a funguj\u00faci n\u00e1vod<\/b>, ktor\u00fd obsahuje inform\u00e1cie k dosiahnutiu na\u0161ich cie\u013eov. \u010ci u\u017e je to snaha schudn\u00fa\u0165, nabra\u0165 viac svalov alebo sa zdravo stravova\u0165. Len\u017ee ko\u013eko tak\u00fdch kni\u017eiek u\u017e m\u00e1te v kni\u017enici?<\/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_nevedie_vzdy_nova_dieta_ale_zmena_navykov_spravania_a_zivotneho_stylu\"><\/span>K \u00faspechu nevedie v\u017edy nov\u00e1 di\u00e9ta, ale zmena n\u00e1vykov, spr\u00e1vania a \u017eivotn\u00e9ho \u0161t\u00fdlu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>N\u00e1vyky s\u00fa zodpovedn\u00e9 pribli\u017ene za 40-50 % na\u0161ich ka\u017edodenn\u00fdch \u010dinnost\u00ed.<\/strong> S\u00fa to pr\u00e1ve ka\u017edodenn\u00e9 n\u00e1vyky, ktor\u00e9 z ve\u013ekej \u010dasti formuj\u00fa n\u00e1\u0161 \u017eivot. Cel\u00fd n\u00e1\u0161 doteraj\u0161\u00ed \u017eivotn\u00fd \u0161t\u00fdl je potom v\u00fdsledkom tohto &#8220;nau\u010den\u00e9ho spr\u00e1vania&#8221; a mali\u010dk\u00fdch rozhodnut\u00ed, ktor\u00e9 v dan\u00fa chv\u00ed\u013eu urob\u00edme. D\u00e1me si ve\u013ek\u00e9 cappuccino a sadneme si k telev\u00edzii, alebo siahneme po \u0161\u00e1lke povzbudzuj\u00faceho espressa a ideme si zacvi\u010di\u0165? <strong>Ke\u010f si to predstav\u00edme v kontexte jedn\u00e9ho roka<\/strong>, je potom rozdiel, \u010di 365 dn\u00ed hodinu denne cvi\u010d\u00edme, alebo sledujeme telev\u00edziu. <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>Ak chcete vedie\u0165 viac o naj\u010dastej\u0161\u00edch pr\u00ed\u010din\u00e1ch, kv\u00f4li ktor\u00fdm nechudnete, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/\" target=\"_blank\"><strong>Vieme, pre\u010do nechudnete, ale m\u00f4\u017eete to zmeni\u0165!<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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 chudnutiu nevedie ka\u017ed\u00fd t\u00fd\u017ede\u0148 nov\u00e1 di\u00e9ta, ale zmena n\u00e1vykov, spr\u00e1vania a \u017eivotn\u00e9ho \u0161t\u00fdlu\" class=\"wp-image-184211\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"K chudnutiu nevedie ka\u017ed\u00fd t\u00fd\u017ede\u0148 nov\u00e1 di\u00e9ta, ale zmena n\u00e1vykov, spr\u00e1vania a \u017eivotn\u00e9ho \u0161t\u00fdlu\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_naozaj_nema_vyznam_riesit_ked_zacneme_cvicit_alebo_chudnut\"><\/span>\u010co naozaj nem\u00e1 v\u00fdznam rie\u0161i\u0165, ke\u010f za\u010dneme cvi\u010di\u0165 alebo chudn\u00fa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod\u013ea niekoho je <strong>najlep\u0161ie chudn\u00fa\u0165<\/strong> na n\u00edzkosacharidovej di\u00e9te alebo <a href=\"https:\/\/gymbeam.sk\/blog\/ketogenna-dieta-pravda-o-chudnuti-bez-sacharidov\/\" class=\"ek-link\">keto di\u00e9te<\/a>, in\u00fd zas ned\u00e1 dopusti\u0165 na vegetari\u00e1nsku stravu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Na \u010dom naozaj z\u00e1le\u017e\u00ed?<\/strong> Na tom, \u017ee sa za\u010dneme postupne sna\u017ei\u0165 zlep\u0161ova\u0165 a ozdravova\u0165 svoj jed\u00e1lni\u010dek. M\u00f4\u017eeme za\u010da\u0165 t\u00fdm, \u017ee budeme <strong>jes\u0165 viac zeleniny, ovocia a menej cukru a \u00faden\u00edn.<\/strong> Postupne sa dopracujeme ku kalorick\u00e9mu deficitu, ktor\u00fd je podmienkou \u00faspe\u0161n\u00e9ho chudnutia (Hall, 2008). <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako tak nemus\u00edme hne\u010f rie\u0161i\u0165, ko\u013eko s\u00e9ri\u00ed a opakovan\u00ed cviku je pri cvi\u010den\u00ed najide\u00e1lnej\u0161\u00edch, \u010di <strong>ak\u00e9 cvi\u010denie je pre rast svalov a zmenu telesn\u00fdch proporci\u00ed najlep\u0161ie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Na \u010dom naozaj z\u00e1le\u017e\u00ed?<\/strong> Na jednoduchom fakte, \u017ee za\u010dneme pomaly a pravidelne vykon\u00e1va\u0165 tak\u00fd \u0161port, ak\u00fd n\u00e1s bav\u00ed. Nemus\u00edme sa predsa hne\u010f da\u0165 na crossfit, aj ke\u010f pod\u013ea soci\u00e1lnych siet\u00ed m\u00e1me pocit, \u017ee sn\u00e1\u010f ka\u017ed\u00fd \u010dlovek je dnes crossfi\u0165\u00e1k. Ke\u010f budeme <strong>robi\u0165 nie\u010do, \u010do je n\u00e1m &#8220;proti srsti&#8221;, dlhodobo pri tom nevydr\u017e\u00edme.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00daspech je podmienen\u00fd schopnosti zmeni\u0165 n\u00e1vyky a postupne za\u010da\u0165 s nov\u00fdmi,<\/strong> v\u010faka ktor\u00fdm pre n\u00e1s bude ove\u013ea jednoduch\u0161ie dosiahnu\u0165 svoje ciele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V pr\u00edpade, \u017ee nie sme \u0161portovci telom i du\u0161ou, a zdrav\u00e1 strava nie je na\u0161ou v\u00e1\u0161\u0148ou,<\/strong> zmena k zdrav\u0161\u00edm a nov\u00fdm n\u00e1vykom n\u00e1s bude st\u00e1\u0165 ve\u013ea du\u0161evnej energie. Pokia\u013e na to p\u00f4jdeme \u0161t\u00fdlom &#8220;v\u0161etko alebo ni\u010d&#8221;, pravdepodobne sa n\u00e1m nepodar\u00ed dosiahnu\u0165 takmer ni\u010d. Budeme sa iba to\u010di\u0165 v neust\u00e1lom kruhu di\u00e9tovania, snahy \u017ei\u0165 zdrav\u0161ie, nasledovanej pocitmi viny s nevyhnutn\u00fdm \u010diastkov\u00fdm zlyhan\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nepod\u013eahnite \u010dast\u00fdm m\u00fdtom o stravovan\u00ed. Ak\u00e9 s\u00fa tie naj\u010dastej\u0161ie, zist\u00edte v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/\">15 nutri\u010dn\u00fdch m\u00fdtov o stravovan\u00ed, ktor\u00e9 v\u00e1s prekvapia.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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=\"\u010co nem\u00e1 cenu rie\u0161i\u0165, ke\u010f za\u010dneme cvi\u010di\u0165 alebo chudn\u00fa\u0165?\" class=\"wp-image-184224\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u010co nem\u00e1 cenu rie\u0161i\u0165, ke\u010f za\u010dneme cvi\u010di\u0165 alebo chudn\u00fa\u0165?\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Silna_vola_nie_je_vsemocna\"><\/span>Siln\u00e1 v\u00f4\u013ea nie je v\u0161emocn\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>&#8220;To zvl\u00e1dnem.&#8221;<\/strong> Veta, ktor\u00fa si hovor\u00edme pri zostavovan\u00ed n\u00edzkokalorick\u00e9ho jed\u00e1lni\u010dka bez ak\u00e9hoko\u013evek jedla, ktor\u00e9 n\u00e1m bude chuti\u0165, a tr\u00e9ningov\u00e9ho pl\u00e1nu vhodn\u00e9ho mo\u017eno tak pre profesion\u00e1lneho \u0161portovca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Il\u00fazie o dokonalosti a bezprobl\u00e9movom dodr\u017eiavan\u00ed &#8220;nov\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu&#8221;<\/strong> je bl\u00edzka najm\u00e4 nov\u00e1\u010dikom vo svete fitness. Chceme dosiahnu\u0165 v\u0161etko a hlavne \u010do najsk\u00f4r. Pozn\u00e1vame sa? Ako som u\u017e spomenul vy\u0161\u0161ie, <strong>dlhodobo efekt\u00edvnej\u0161ie s\u00fa mal\u00e9 a trval\u00e9 zmeny 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\u00f4\u013ea <\/strong>je bezpochyby jedn\u00fdm z faktorov \u00faspe\u0161nej zmeny \u017eivotn\u00e9ho \u0161t\u00fdlu. <strong>Nie je ale v\u0161emocn\u00e1. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f do hry pust\u00edme \u010fal\u0161\u00edch hr\u00e1\u010dov v podobe em\u00f3ci\u00ed, stresu a \u010fal\u0161\u00edch v\u00fdziev be\u017en\u00e9ho \u017eivota norm\u00e1lneho \u010dloveka, dost\u00e1vame sa do ve\u013emi n\u00e1ro\u010dn\u00fdch situ\u00e1ci\u00ed. Tie n\u00e1m v na\u0161ej snahe by\u0165 konzistentn\u00fd a vytrval\u00fd v zmene \u017eivotn\u00e9ho \u0161t\u00fdlu m\u00f4\u017eu h\u00e1dza\u0165 polen\u00e1 pod nohy.<\/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\">Prisp\u00f4sobme na\u0161e \u017eivotn\u00e9 prostredie v \u00fastrety \u00faspechu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ke\u010f vieme, \u017ee sme<strong> v stresov\u00fdch situ\u00e1ci\u00e1ch schopn\u00fd zjes\u0165 v\u0161etky sladkosti,<\/strong> ktor\u00e9 n\u00e1jdeme, jednoducho ich <strong>zo \u0161pajze aj tajn\u00fdch \u00fakrytov niekomu darujeme.<\/strong><\/li>\n\n\n\n<li>M\u00e1me tendenciu prepada\u0165 <strong>&#8220;binge watching&#8221;<\/strong> (dlhotrvaj\u00facemu sledovaniu seri\u00e1lov alebo filmov na pokra\u010dovanie) na Netflixe alebo inej podobnej platforme namiesto cvi\u010denia?<strong> Do\u010dasne si t\u00fato slu\u017ebu vypneme.<\/strong><\/li>\n\n\n\n<li>Ak m\u00e1me <strong>probl\u00e9m s pravidelnou tr\u00e9ningovou rutinou,<\/strong> pon\u00faka sa rie\u0161enie v podobe <strong>par\u0165\u00e1ka, s ktor\u00fdm budeme chodi\u0165 cvi\u010di\u0165 alebo osobn\u00e9ho tr\u00e9nera.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00fdmto \u013eahk\u00fdm zjednodu\u0161en\u00edm a vylep\u0161en\u00edm \u017eivotn\u00e9ho priestoru docielime <strong>obmedzenie faktorov, ktor\u00e9 n\u00e1m br\u00e1nia v \u00faspechu.<\/strong> Kone\u010dn\u00fdm v\u00fdsledkom bude, \u017ee si na vylep\u0161en\u00fd \u017eivotn\u00fd \u0161t\u00fdl zvykneme \u010faleko \u013eah\u0161ie, ne\u017e keby sme mali \u010deli\u0165 v\u0161etk\u00fdm n\u00e1strah\u00e1m star\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu, a n\u00e1hleho oto\u010denia \u017eivotn\u00fdch n\u00e1vykov 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), vo svojej publik\u00e1cii o te\u00f3rii kognit\u00edvneho za\u0165a\u017eenie uv\u00e1dza, \u017ee <strong>kognit\u00edvna z\u00e1\u0165a\u017e s\u00favis\u00ed s mno\u017estvom inform\u00e1ci\u00ed,<\/strong> ktor\u00e9 m\u00f4\u017eeme s\u00fa\u010dasne ulo\u017ei\u0165 do pracovnej pam\u00e4te. Nadmern\u00e9 kognit\u00edvne za\u0165a\u017eenie m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na dokon\u010dovanie \u00faloh a kvalitn\u00e9 rozhodovanie. T\u00fdmto sp\u00f4sobom si m\u00f4\u017eeme aj nepriamo od\u00f4vodni\u0165, pre\u010do <strong>drastick\u00e1 zmena \u017eivotn\u00e9ho \u0161t\u00fdlu a v\u00e4\u010d\u0161ina novoro\u010dn\u00fdch predsavzatiach kon\u010d\u00ed ne\u00faspechom. Jednoducho je toho na n\u00e1s a\u017e pr\u00edli\u0161.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00fdskumy ukazuj\u00fa, \u017ee <strong>pr\u00edstup v podobe &#8220;mal\u00fdch krokov&#8221;, a snaha zmeni\u0165 alebo vybudova\u0165 jeden n\u00e1vyk, je \u010faleko \u00faspe\u0161nej\u0161\u00ed,<\/strong> jednoduch\u0161\u00ed a pom\u00e1ha redukova\u0165 kognit\u00edvne za\u0165a\u017eenie. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 pr\u00edpade, \u017ee si chcete zostavi\u0165 cenovo priazniv\u00fd jed\u00e1lni\u010dek, ur\u010dite v\u00e1m pom\u00f4\u017ee n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/12-tipov-na-budget-friendly-nakup-a-pripravu-jedal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">12 tipov na budget friendly n\u00e1kup a pr\u00edpravu jed\u00e1l.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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=\"Nechudnete? T\u00fdchto 6 krokov v\u00e1m pom\u00f4\u017ee dosiahnu\u0165 stanoven\u00e9 ciele\" class=\"wp-image-184237\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Nechudnete? T\u00fdchto 6 krokov v\u00e1m pom\u00f4\u017ee dosiahnu\u0165 stanoven\u00e9 ciele\" 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>\n<\/div>\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=\"Tychto_6_krokov_vam_pomoze_dosiahnut_stanovene_ciele\"><\/span>T\u00fdchto 6 krokov v\u00e1m pom\u00f4\u017ee dosiahnu\u0165 stanoven\u00e9 ciele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Stanovte si mal\u00e9 a \u0161pecifick\u00e9 ciele, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 tie ve\u013ek\u00e9<\/h3>\n\n\n\n<p>Jedn\u00fdm zo z\u00e1kladn\u00fdch kame\u0148ov \u00faspechu je <strong>chcie\u0165 od seba realistick\u00e9 a dosiahnute\u013en\u00e9 ciele.<\/strong> Ka\u017ed\u00fd m\u00e1me in\u00fd \u017eivotn\u00fd \u0161t\u00fdl alebo odli\u0161ne ment\u00e1lnu a \u010dasovo n\u00e1ro\u010dn\u00fa pr\u00e1cu. Schudn\u00fa\u0165 za 14 dn\u00ed 10 kilogramov nie je realistick\u00e9 ani zdrav\u00e9. \u010co tak <strong>schudn\u00fa\u0165 10 kilogramov za 3 alebo 6 mesiacov,<\/strong> to u\u017e je lep\u0161ie a dosiahnute\u013enej\u0161ie, nie?<\/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&nbsp;<strong>velk\u00fd c\u00edl rozebereme na n\u011bkolik mal\u00fdch<\/strong>&nbsp;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&nbsp;<strong>v\u011bt\u0161\u00ed aktivaci vnit\u0159n\u00edho syst\u00e9mu odm\u011bn.<\/strong>&nbsp;Ten m\u00e1 na sv\u011bdom\u00ed&nbsp;<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>&nbsp;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.&nbsp;<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), vo svojej knihe At\u00f3mov\u00e9 n\u00e1vyky odpor\u00fa\u010da <strong>pre splnenie ve\u013ek\u00fdch cie\u013eov nasleduj\u00faci pr\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>Ve\u013emi jednoduch\u00e9<\/strong><\/th><th><strong>Jednoduch\u00e9<\/strong><\/th><th><strong>Priemern\u00e9<\/strong><\/th><th><strong>N\u00e1ro\u010dn\u00e9<\/strong><\/th><th><strong>Ve\u013emi n\u00e1ro\u010dn\u00e9<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Obliec\u0165 sa ka\u017ed\u00fd de\u0148 do \u0161portov\u00e9ho<\/td><td>Denne cvi\u010di\u0165 15 min\u00fat<\/td><td>Denne cvi\u010di\u0165 hodinu<\/td><td>Nau\u010di\u0165 sa jes\u0165 vzh\u013eadom k svojim cie\u013eom<\/td><td>Schudn\u00fa\u0165 30 kg<\/td><\/tr><tr><td>Obliec\u0165 sa ka\u017ed\u00fd de\u0148 do cyklistick\u00e9ho oble\u010denia<\/td><td>Zvl\u00e1dnu\u0165 20-min\u00fatov\u00fa jazdu ka\u017ed\u00fd de\u0148<\/td><td>Ka\u017ed\u00fd druh\u00fd de\u0148 jazdi\u0165 2 hodiny v kuse<\/td><td>Ka\u017ed\u00fd druh\u00fd de\u0148 zdola\u0165 n\u00e1ro\u010dn\u00fa 4-hodinov\u00fa jazdu<\/td><td>Absolvova\u0165 dlh\u00e9 cyklistick\u00e9 preteky<\/td><\/tr><tr><td>Vzia\u0165 si ka\u017ed\u00fd de\u0148 tenisky<\/td><td>Denne prejs\u0165 10 000 krokov<\/td><td>Beha\u0165 30 min\u00fat ka\u017ed\u00fd de\u0148<\/td><td>Beha\u0165 2 hodiny ka\u017ed\u00fd druh\u00fd de\u0148<\/td><td>Ubehn\u00fa\u0165 marat\u00f3n<\/td><\/tr><tr><td>\u00cds\u0165 ka\u017ed\u00fd de\u0148 k baz\u00e9nu<\/td><td>Ka\u017ed\u00fd de\u0148 vliez\u0165 do vody a zvl\u00e1dnu\u0165 prepl\u00e1va\u0165 1 d\u013a\u017eku v baz\u00e9ne<\/td><td>Denne prepl\u00e1va\u0165 15 d\u013a\u017eok v baz\u00e9ne<\/td><td>Ka\u017ed\u00fd de\u0148 intenz\u00edvne pl\u00e1va\u0165 45 min\u00fat<\/td><td>S\u00fa\u0165a\u017ene pl\u00e1va\u0165<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Urobte z dosiahnutia va\u0161ich cie\u013eov prioritu<\/h3>\n\n\n\n<p>Nech u\u017e je na\u0161\u00edm<strong> cie\u013eom \u010doko\u013evek<\/strong>, malo by to ma\u0165 v na\u0161om \u017eivote<strong> jednu z prior\u00edt.<\/strong> T\u00fdm p\u00e1dom n\u00e1s to bude st\u00e1\u0165 nejak\u00fd \u010das, ktor\u00fd mus\u00edme u\u0161etri\u0165 niekde inde.<\/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\">Medzi oblasti \u017eivotn\u00e9ho \u0161t\u00fdlu, v ktor\u00fdch je mo\u017en\u00e9 u\u0161etri\u0165 relat\u00edvne ve\u013ea \u010dasu, patr\u00ed:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sledovanie telev\u00edzie, seri\u00e1lov alebo online platforiem,<\/strong> ako je Netflix alebo HBO.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 nakupovanie.<\/strong> Sta\u010d\u00ed, ak ve\u013ek\u00fd n\u00e1kup urob\u00edte raz za \u010das a \u010derstv\u00fa zeleninu, ovocie, pr\u00edpadne pe\u010divo sko\u010d\u00edte k\u00fapi\u0165 do men\u0161ieho obchodu v ka\u017ed\u00fd druh\u00fd de\u0148. Dnes je mo\u017en\u00e9 u\u017e aj v relat\u00edvne mal\u00fdch mest\u00e1ch objedna\u0165 n\u00e1kup online a necha\u0165 si ho doru\u010di\u0165 domov.<\/li>\n\n\n\n<li><strong>Tr\u00e1venie \u010dasu na soci\u00e1lnych sie\u0165ach.<\/strong> Sk\u00fasme len tak pre zauj\u00edmavos\u0165 pozorova\u0165, ko\u013eko \u010dasu denne bezhlavo skrolujeme timeline Instagramu, Facebooku a \u010fal\u0161\u00edch soci\u00e1lnych siet\u00ed.<\/li>\n\n\n\n<li><strong>Doprajme si ka\u017ed\u00fd de\u0148 7-9 hod\u00edn sp\u00e1nku.<\/strong> Vst\u00e1vajme ka\u017ed\u00fd de\u0148 v rovnak\u00fd \u010das alebo trochu sk\u00f4r. Tak budeme ma\u0165 dostatok energie na n\u00e1ro\u010dn\u00e9 dni.<\/li>\n\n\n\n<li><strong>Nerobme multitasking.<\/strong> Je to neefekt\u00edvny pracovn\u00fd n\u00e1stroj. Rad\u0161ej &#8220;si od\u0161krt\u00e1vajme&#8221; jednu \u00falohu za druhou.<\/li>\n\n\n\n<li><strong>Stop prokrastin\u00e1cii<\/strong>. Chronick\u00e9 odkladanie \u00faloh n\u00e1m \u010das sk\u00f4r kradne. Rad\u0161ej sa zahryznime do ka\u017edodenn\u00fdch povinnost\u00ed, nech m\u00e1me dostatok \u010dasu aj pre seba.<\/li>\n\n\n\n<li><strong>Presta\u0148me neust\u00e1le prem\u00fd\u0161\u013ea\u0165 o minulosti a strachova\u0165 sa o bud\u00facnos\u0165.<\/strong> Mo\u017eno budeme prekvapen\u00ed, ko\u013eko \u010dasu takto ka\u017ed\u00fd de\u0148 z\u00edskame. <span style=\"color: #ff6600;\" class=\"tadv-color\">[12]<\/span><\/li>\n\n\n\n<li><strong>Vyu\u017eime pri varen\u00ed krabi\u010dkovanie.<\/strong> Priprav\u00edme si tak nieko\u013eko porci\u00ed jedla na \u010fal\u0161ie dni a nemus\u00edme tr\u00e1vi\u0165 ka\u017ed\u00fd de\u0148 v kuchyni zbyto\u010dne ve\u013ea \u010dasu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako rozumne krabi\u010dkova\u0165, sa do\u010d\u00edtate v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ako na efekt\u00edvnu pr\u00edpravu jed\u00e1l a krabi\u010dkovanie?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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=\"Ako u\u0161etri\u0165 alebo n\u00e1js\u0165 si \u010das na cvi\u010denie?\" class=\"wp-image-184250\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako u\u0161etri\u0165 alebo n\u00e1js\u0165 si \u010das na cvi\u010denie?\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bu\u010fte trpezliv\u00fd a konzistentn\u00fd<\/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.&nbsp;<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>V\u010faka mal\u00fdm kr\u00f4\u010dikom<\/strong> a ka\u017edodennej ch\u00f4dzi, objaveniu sa pri baz\u00e9ne alebo v posil\u0148ovni, si postupne vytvor\u00edme n\u00e1vyk, ktor\u00fd n\u00e1m <strong>v dlhodobom horizonte pom\u00f4\u017ee dosiahnu\u0165 na\u0161e ciele.<\/strong> Ba \u010do viac, t\u00fdmto pr\u00edstupom sa u\u017e identifikujeme s osobou, akou chceme by\u0165, a nie tou, ktorou by\u0165 nechceme. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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. Vytvorte si podporn\u00e9 prostredie<\/h3>\n\n\n\n<p><strong>Dosahovanie cie\u013eov je ove\u013ea jednoduch\u0161ie, ke\u010f m\u00e1me okolo seba \u013eud\u00ed, ktor\u00ed n\u00e1m s t\u00fdm dok\u00e1\u017eu pom\u00f4c\u0165.<\/strong> M\u00f4\u017ee to by\u0165 rodina, priatelia, kolegovia v pr\u00e1ci, tr\u00e9ningov\u00fd par\u0165\u00e1k alebo tr\u00e9ner \u010di v\u00fd\u017eivov\u00fd coach.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravdepodobnos\u0165 \u00faspechu priamo s\u00favis\u00ed s vlastnou zodpovednos\u0165ou a podporou, ktor\u00fa m\u00f4\u017eeme z\u00edska\u0165 v\u010faka n\u00e1\u0161mu \u0161irok\u00e9mu okoliu a bl\u00edzkym vz\u0165ahom.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Toto zvl\u00e1dnem s\u00e1m!&#8221; Mo\u017eno \u00e1no, ale <strong>v\u00e4\u010d\u0161iu \u0161ancu na \u00faspech m\u00e1me, ke\u010f popros\u00edme o podporu bl\u00edzke okolie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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 trpezliv\u00fd a konzistentn\u00fd\" class=\"wp-image-184263\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Bu\u010fte trpezliv\u00fd a konzistentn\u00fd\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Ke\u010f sa potknete, vr\u00e1\u0165te sa sp\u00e4\u0165 na tra\u0165<\/h3>\n\n\n\n<p>O pr\u00edstupe <strong>&#8220;v\u0161etko alebo ni\u010d&#8221;<\/strong> u\u017e raz re\u010d bola. <strong>\u010co sa stane, ke\u010f si d\u00e1me poctiv\u00fd burger alebo pizzu,<\/strong> na ktor\u00fa m\u00e1me obrovsk\u00fa chu\u0165, namiesto napl\u00e1novan\u00e9ho \u0161al\u00e1tu s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniakom<\/a>? <strong>Ni\u010d, zjeme iba viac kal\u00f3ri\u00ed.<\/strong> Potom sta\u010d\u00ed ubra\u0165 na energii napr\u00edklad v \u010fal\u0161\u00edch dvoch jedl\u00e1ch a v\u0161etko je v pohode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ist\u00e9 plat\u00ed aj v pr\u00edpade, \u017ee raz vynech\u00e1me napl\u00e1novan\u00fd tr\u00e9ning. Prakticky sa ni\u010d nestalo a pr\u00eddeme na \u010fal\u0161\u00ed. Nesmie sa z toho ale sta\u0165 rutina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017dia\u013e, \u013eudia \u017eij\u00fa st\u00e1le v tom, \u017ee ke\u010f <strong>sa nie\u010do nedar\u00ed pod\u013ea pl\u00e1nu,<\/strong> v\u0161etko sna\u017eenie sa v sekunde premen\u00ed v prach, a u\u017e nem\u00e1 cenu v tom \u010falej pokra\u010dova\u0165. <strong>To je ale ve\u013ek\u00e1 \u0161koda a omyl.<\/strong> Kv\u00f4li jednej mali\u010dkosti zahodi\u0165 dni a t\u00fd\u017edne driny? To ur\u010dite nie. S pokojn\u00fa hlavou pokra\u010dujeme v na\u0161om sna\u017een\u00ed \u010falej.<\/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. Prijmite fakt, \u017ee sa v\u00e1m nebude chcie\u0165 cvi\u010di\u0165 ka\u017ed\u00fd de\u0148. Ale to je \u00faplne norm\u00e1lne<\/h3>\n\n\n\n<p><strong>Popravde, ani t\u00fdm najmotivovanej\u0161\u00edm a nejodhodlanej\u0161\u00edm \u013eu\u010fom sa niekedy jednoducho \u0161portova\u0165 nechce.<\/strong> Pod\u013ea prieskumu Strava, ktor\u00fd zah\u0155\u0148al 25 000 be\u017ecov z cel\u00e9ho sveta, <strong>m\u00e1 iba 8 % be\u017ecov beh naozaj rado,<\/strong> a zhruba polovica ho bu\u010f nen\u00e1vid\u00ed, alebo toleruje. Behaj\u00fa ale \u010falej, v\u010faka viere v zlep\u0161enie zdravia aj zatrakt\u00edvnenie vzh\u013eadu.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010co pom\u00f4\u017ee?<\/strong> Ak nie sme chor\u00ed, tak aj napriek v\u0161etkej nechuti sa oplat\u00ed \u00eds\u0165 za\u0161portova\u0165 si, preto\u017ee tie pozit\u00edvne pocity v\u010faka endorf\u00ednom a nov\u00e1 energia v \u017eil\u00e1ch po tr\u00e9ningu za to stoj\u00ed. Je lep\u0161ie \u00eds\u0165 na tr\u00e9ning a c\u00edti\u0165 sa potom energickej\u0161ie a lep\u0161ie, alebo sedie\u0165 na gau\u010di pri Netflixe?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zamaka\u0165 na svojej discipl\u00edne m\u00f4\u017eete aj pomocou \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/6-krokov-k-sebadiscipline\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitnes cie\u013eov.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Predstavujte_si_moment_dosiahnutia_vasich_stanovenych_cielov\"><\/span>Predstavujte si moment dosiahnutia va\u0161ich stanoven\u00fdch cie\u013eov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Predstavivos\u0165 a vizualiz\u00e1cia je mocn\u00e1 \u010darodejnica.<\/strong> Vizualiz\u00e1ciu pou\u017e\u00edvaj\u00fa aj \u0161portov\u00ed psychol\u00f3govia a vrcholov\u00ed atl\u00e9ti k tomu, aby sa lep\u0161ie psychicky pripravili na \u0161portov\u00fd v\u00fdkon a viac si verili. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 princ\u00edp mo\u017eno uplatni\u0165 aj v ot\u00e1zke dosiahnutia ak\u00fdchko\u013evek cie\u013eov. Ke\u010f si <strong>dok\u00e1\u017eeme predstavi\u0165, ako chceme vyzera\u0165 a \u010do chceme dosiahnu\u0165,<\/strong> je jednoduch\u0161ie podst\u00fapi\u0165 kroky, ktor\u00e9 n\u00e1m k tomu pom\u00f4\u017eu. Predstavi\u0165 si pod t\u00fdm m\u00f4\u017eeme absolvovanie, alebo vynechanie tr\u00e9ningu.<\/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 \u00faspe\u0161nosti ment\u00e1lneho tr\u00e9ningu a spr\u00e1vnom nastaven\u00ed mysle sa m\u00f4\u017eete presved\u010di\u0165 vo 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; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>&#8220;Ke\u010f ni\u010d nezmen\u00ed\u0161, ni\u010d sa nezmen\u00ed.&#8221;<\/strong> V tomto tvrden\u00ed je to\u013eko pravdy, \u017ee sn\u00e1\u010f vystihuje cel\u00fa podstatu dne\u0161n\u00e9ho \u010dl\u00e1nku. Chudnutie, spevnenie postavy alebo naberanie svalovej hmoty je o jedle aj tr\u00e9ningu. To s\u00fa ale iba n\u00e1stroje, s ktor\u00fdmi sa treba nau\u010di\u0165 pracova\u0165. <strong>Pri chudnut\u00ed nie je potrebn\u00e9 pre\u010d\u00edta\u0165 v\u0161etky vedeck\u00e9 \u0161t\u00fadie a \u010dl\u00e1nky na internete<\/strong> o vhodnosti dan\u00e9ho typu stravovania k chudnutiu alebo svalov\u00e9mu rastu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Najv\u00e4\u010d\u0161\u00edm determinantom \u00faspechu je ka\u017edodenn\u00fd \u017eivot,<\/strong> v ktorom si treba osvoji\u0165 tak\u00e9 n\u00e1vyky, ktor\u00e9 n\u00e1m s dosiahnut\u00edm cie\u013eov pom\u00f4\u017eu. <strong>K\u013e\u00fa\u010dom k \u00faspechu s\u00fa mal\u00e9, postupn\u00e9 a trval\u00e9 zmeny \u017eivotn\u00e9ho \u0161t\u00fdlu,<\/strong> nie obr\u00e1tenie \u017eivota o 180 \u00b0.<\/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>Pre\u010do v\u00e4\u010d\u0161ina pokusov s cie\u013eom schudn\u00fa\u0165, pravidelne cvi\u010di\u0165 a dosta\u0165 sa do formy kon\u010d\u00ed ne\u00faspe\u0161ne? Po\u010fme sa pozrie\u0165 na to, ako mo\u017eno natrvalo schudn\u00fa\u0165 a zmeni\u0165 svoj \u017eivot k lep\u0161iemu.<\/p>\n","protected":false},"author":65,"featured_media":184638,"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":[7],"tags":[6046,6067,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-184991","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-dieta","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-sport-a-cvicenie-lifestyle","12":"filter_attribute-stravovanie","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>Pre\u010do nevid\u00edte v\u00fdsledky di\u00e9ty a driny v posil\u0148ovni? 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