{"id":206779,"date":"2021-01-06T08:15:00","date_gmt":"2021-01-06T07:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=206779"},"modified":"2023-03-24T10:28:43","modified_gmt":"2023-03-24T09:28:43","slug":"15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/","title":{"rendered":"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst"},"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\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#1_Rozhodnete_se_a_bezte_si_za_zdravejsim_ja\" title=\"1. Rozhodn\u011bte se a b\u011b\u017ete si za zdrav\u011bj\u0161\u00edm j\u00e1\">1. Rozhodn\u011bte se a b\u011b\u017ete si za zdrav\u011bj\u0161\u00edm j\u00e1<\/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\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#2_Ujasnete_si_co_je_vasim_cilem_a_ceho_chcete_konkretne_dosahnout\" title=\"2. Ujasn\u011bte si, co je va\u0161\u00edm c\u00edlem a \u010deho chcete konkr\u00e9tn\u011b dos\u00e1hnout\">2. Ujasn\u011bte si, co je va\u0161\u00edm c\u00edlem a \u010deho chcete konkr\u00e9tn\u011b dos\u00e1hnout<\/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\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#3_Zacnete_pozvolna_a_neprepalte_start\" title=\"3. Za\u010dn\u011bte pozvolna a nep\u0159epalte start\">3. Za\u010dn\u011bte pozvolna a nep\u0159epalte start<\/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\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#4_Udelejte_si_seznam_navyku_ktere_vam_brani_nebo_naopak_pomahaji_v_dosazeni_vaseho_cile\" title=\"4. Ud\u011blejte si seznam n\u00e1vyk\u016f, kter\u00e9 v\u00e1m br\u00e1n\u00ed, nebo naopak pom\u00e1haj\u00ed v&nbsp;dosa\u017een\u00ed va\u0161eho c\u00edle\">4. Ud\u011blejte si seznam n\u00e1vyk\u016f, kter\u00e9 v\u00e1m br\u00e1n\u00ed, nebo naopak pom\u00e1haj\u00ed v&nbsp;dosa\u017een\u00ed va\u0161eho c\u00edle<\/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\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#5_Postupne_zapracujte_na_zlepseni_jidelnicku\" title=\"5. Postupn\u011b zapracujte na zlep\u0161en\u00ed j\u00eddeln\u00ed\u010dku\">5. Postupn\u011b zapracujte na zlep\u0161en\u00ed j\u00eddeln\u00ed\u010dku<\/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\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#6_Dejte_se_na_krabickovani_a_pripravu_jidla_doma\" title=\"6. Dejte se na krabi\u010dkov\u00e1n\u00ed a p\u0159\u00edpravu j\u00eddla doma\">6. Dejte se na krabi\u010dkov\u00e1n\u00ed a p\u0159\u00edpravu j\u00eddla doma<\/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\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#7_Omezte_tekute_kalorie_a_pridany_cukr\" title=\"7. Omezte tekut\u00e9 kalorie a p\u0159idan\u00fd cukr&nbsp;\">7. Omezte tekut\u00e9 kalorie a p\u0159idan\u00fd cukr&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#8_Premyslejte_jak_se_co_nejvice_prirozene_hybat\" title=\"8. P\u0159em\u00fd\u0161lejte, jak se co nejv\u00edce p\u0159irozen\u011b h\u00fdbat\">8. P\u0159em\u00fd\u0161lejte, jak se co nejv\u00edce p\u0159irozen\u011b h\u00fdbat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#9_Delejte_takovy_sport_ktery_vas_bavi\" title=\"9. D\u011blejte takov\u00fd sport, kter\u00fd v\u00e1s bav\u00ed\">9. D\u011blejte takov\u00fd sport, kter\u00fd v\u00e1s bav\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#10_Vsadte_alespon_jednou_za_mesic_na_aktivni_vikend\" title=\"10. Vsa\u010fte alespo\u0148 jednou za m\u011bs\u00edc na aktivn\u00ed v\u00edkend\">10. Vsa\u010fte alespo\u0148 jednou za m\u011bs\u00edc na aktivn\u00ed v\u00edkend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#11_Neodmenujte_se_jidlem_za_cviceni_a_nejezte_z_nudy\" title=\"11. Neodm\u011b\u0148ujte se j\u00eddlem za cvi\u010den\u00ed a nejezte z&nbsp;nudy\">11. Neodm\u011b\u0148ujte se j\u00eddlem za cvi\u010den\u00ed a nejezte z&nbsp;nudy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#12_Najdete_si_partaka_reknete_si_o_pomoc_a_neprestavejte_kdyz_se_nedari\" title=\"12. Najd\u011bte si par\u0165\u00e1ka, \u0159ekn\u011bte si o pomoc a nep\u0159est\u00e1vejte, kdy\u017e se neda\u0159\u00ed\">12. Najd\u011bte si par\u0165\u00e1ka, \u0159ekn\u011bte si o pomoc a nep\u0159est\u00e1vejte, kdy\u017e se neda\u0159\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#13_Zacnete_pouzivat_aplikace_ktere_vam_pomuzou\" title=\"13. Za\u010dn\u011bte pou\u017e\u00edvat aplikace, kter\u00e9 v\u00e1m pom\u016f\u017eou\">13. Za\u010dn\u011bte pou\u017e\u00edvat aplikace, kter\u00e9 v\u00e1m pom\u016f\u017eou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#14_Vedte_si_denik_a_dejte_tomu_cas\" title=\"14. Ve\u010fte si den\u00edk a dejte tomu \u010das\">14. Ve\u010fte si den\u00edk a dejte tomu \u010das<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#15_Budte_konzistentni_nikoliv_dokonali\" title=\"15. Bu\u010fte konzistentn\u00ed, nikoliv dokonal\u00ed\">15. Bu\u010fte konzistentn\u00ed, nikoliv dokonal\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zn\u00e1te ten pocit, kdy\u017e se r\u00e1no probud\u00edte a c\u00edt\u00edte ve vzduchu n\u011bco nov\u00e9ho, sv\u011b\u017e\u00edho a douf\u00e1te, \u017ee <strong>dne\u0161ek je kone\u010dn\u011b t\u00edm dnem, kdy je ide\u00e1ln\u00ed na sob\u011b za\u010d\u00edt makat.<\/strong> Pln\u00ed p\u0159\u00edvalu nov\u00e9 energie v&nbsp;\u017eil\u00e1ch, radosti a o\u010dek\u00e1v\u00e1n\u00ed skv\u011bl\u00fdch v\u00fdsledk\u016f mo\u017en\u00e1 dok\u00e1\u017eete i prvn\u00edch p\u00e1r t\u00fddn\u016f d\u0159\u00edt do \u00famoru, ale najednou za\u010dne doch\u00e1zet \u0161\u0165\u00e1va i motivace, proto\u017ee na sob\u011b nevid\u00edte v\u00fdsledky sv\u00e9 snahy. <strong>Pt\u00e1te se, jak to nevzdat, j\u00edst zdrav\u011b, zhubnout a cvi\u010dit,<\/strong> ani\u017e byste nad t\u00edm museli extr\u00e9mn\u011b p\u0159em\u00fd\u0161let a ob\u011btovat tomu v\u0161echen sv\u016fj voln\u00fd \u010das? Postupn\u00e1 zm\u011bna a vytvo\u0159en\u00ed nov\u00fdch n\u00e1vyk\u016f, kter\u00e9 v\u00e1s navedou na spr\u00e1vnou cestu, chv\u00edli zabere. A kter\u00e9 to jsou? V\u0161e se postupn\u011b dozv\u00edte a pamatujte, b\u011b\u017e\u00edte b\u011bh na dlouhou tra\u0165, nikoliv sprint.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Rozhodnete_se_a_bezte_si_za_zdravejsim_ja\"><\/span>1. Rozhodn\u011bte se a b\u011b\u017ete si za zdrav\u011bj\u0161\u00edm j\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-750x1124.jpg\" alt=\"Jak zhubnout 5 kilogram\u016f? Rozhodn\u011bte se a jd\u011bte si za t\u00edm.\" class=\"wp-image-206821\" title=\"Jak zhubnout 5 kilogram\u016f? Rozhodn\u011bte se a jd\u011bte si za t\u00edm.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8611_Facetune_11-11-2020-23-09-29-_OK-scaled.jpg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eTak od pond\u011bl\u00ed kone\u010dn\u011b za\u010dnu hubnout,\u201c<\/em>  \u0159\u00edk\u00e1 si drtiv\u00e1 v\u011bt\u0161ina ne\u00fasp\u011b\u0161n\u00fdch diet\u00e1\u0159\u016f, kter\u00e1 se to\u010d\u00ed v nemilosrdn\u00e9m kruhu dietov\u00e1n\u00ed n\u00e1sledovan\u00e9m op\u011btovn\u00fdm p\u0159ib\u00edr\u00e1n\u00edm a star\u00fdm zn\u00e1m\u00fdm jo-jo efektem. Jen\u017ee to bohu\u017eel nem\u00e1 se zdrav\u00fdm \u017eivotn\u00edm stylem nic moc spole\u010dn\u00e9ho. <strong>Ten nen\u00ed na t\u00fdden nebo na m\u011bs\u00edc, je na cel\u00fd \u017eivot.<\/strong> Jen tak ud\u011bl\u00e1te maximum pro co nejzdrav\u011bj\u0161\u00ed \u017eivot v pln\u00e9 s\u00edle a v dobr\u00e9 form\u011b. Nemus\u00edte se v\u016fbec ni\u010deho b\u00e1t, zdrav\u00fd \u017eivotn\u00ed styl rozhodn\u011b neznamen\u00e1 sn\u00eddat celerovou \u0161\u0165\u00e1vu, j\u00edst dvakr\u00e1t denn\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed maso<\/a> na vod\u011b s r\u00fd\u017e\u00ed a prolo\u017eit to sal\u00e1tem se sal\u00e1tem na tis\u00edc zp\u016fsob\u016f. Sta\u010d\u00ed za\u010d\u00edt postupn\u011b zlep\u0161ovat v\u00e1\u0161 \u017eivotn\u00ed styl podobn\u011b, jako si t\u0159eba vylep\u0161ujete postavi\u010dku ve sv\u00e9 obl\u00edben\u00e9 online h\u0159e. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejprve je ale pot\u0159eba se rozhodnout, proto\u017ee od toho se v\u0161e odv\u00edj\u00ed. <strong>Pro\u010d chcete zhubnout a cvi\u010dit?<\/strong> D\u011bl\u00e1te to, proto\u017ee v\u00e1m to nazna\u010dil v\u00e1\u0161 \u017eivotn\u00ed partner, doktor, rodina nebo se v\u00e1s dotklo necitliv\u00e9 prohl\u00e1\u0161en\u00ed n\u011bkoho, kdo o v\u00e1s v\u016fbec nic nev\u00ed? <strong>Co je va\u0161e PRO\u010c, co poh\u00e1n\u00ed va\u0161i touhu j\u00edt si za lep\u0161\u00edm j\u00e1?<\/strong> Studie i vlastn\u00ed zku\u0161enosti ukazuj\u00ed na to, \u017ee lid\u00e9 jsou p\u0159i hubnut\u00ed daleko \u00fasp\u011b\u0161n\u011bj\u0161\u00ed, kdy\u017e jejich motivace vyza\u0159uje p\u0159\u00edmo z&nbsp;nich a cht\u011bj\u00ed to dok\u00e1zat kv\u016fli sob\u011b, nikoliv kv\u016fli n\u011bkomu jin\u00e9mu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/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>Najd\u011bte sv\u00e9 pro\u010d, sepi\u0161te si je na pap\u00edr nebo do den\u00edku<\/strong> a \u010das od \u010dasu si ho p\u0159ipome\u0148te. M\u016f\u017ee to b\u00fdt cokoliv, co vych\u00e1z\u00ed z&nbsp;v\u00e1s samotn\u00fdch. A pokud v\u00e1s zaj\u00edm\u00e1, jak rozhodn\u011b neza\u010d\u00ednat s&nbsp;novoro\u010dn\u00edm p\u0159edsevzet\u00edm&nbsp;a jak\u00fdmkoliv c\u00edlem, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejhorsich-zpusobu-jak-zacit-s-novorocnim-predsevzetim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejhor\u0161\u00edch zp\u016fsob\u016f, jak za\u010d\u00edt s novoro\u010dn\u00edm p\u0159edsevzet\u00edm.<\/strong><\/a>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ujasnete_si_co_je_vasim_cilem_a_ceho_chcete_konkretne_dosahnout\"><\/span>2. Ujasn\u011bte si, co je va\u0161\u00edm c\u00edlem a \u010deho chcete konkr\u00e9tn\u011b dos\u00e1hnout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159em\u00fd\u0161leli jste n\u011bkdy nad t\u00edm, <strong>co vlastn\u011b znamen\u00e1 zhubnout, cvi\u010dit nebo j\u00edst zdrav\u011b?<\/strong> \u017de se pokus\u00edte \u201en\u011bco\u201c shodit, sem tam si <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zab\u011bhat<\/a> nebo zaj\u00edt do fitka a sn\u00edst za den kus zeleniny? Kdy\u017e nev\u00edte, kam a pro\u010d jdete, je to, jako byste se ocitli na lodi pluj\u00edc\u00ed po otev\u0159en\u00e9m mo\u0159i bez kompasu, navigace a v\u0161e jste nechali na n\u00e1hod\u011b. <strong>Sv\u00e9 pro\u010d u\u017e m\u00e1te, te\u010f je pot\u0159eba ur\u010dit si konkr\u00e9tn\u00ed, re\u00e1ln\u00fd a \u010dasov\u011b ohrani\u010den\u00fd c\u00edl.<\/strong> Co t\u0159eba za\u010d\u00edt t\u00edm, \u017ee zhubnete 5 kilogram\u016f do 3 m\u011bs\u00edc\u016f? Pamatujte, \u017ee 5 kilogram\u016f nemus\u00ed b\u00fdt c\u00edlov\u00e1 \u010d\u00e1ra, ale jen jeden z miln\u00edk\u016f na cest\u011b. Ke sv\u00fdm pro\u010d si napi\u0161te konkr\u00e9tn\u00ed c\u00edle. Rozd\u011blte je na d\u00edl\u010d\u00ed c\u00edle v&nbsp;horizontu t\u00fddn\u016f, m\u011bs\u00edc\u016f a stanovte si deadline v&nbsp;podob\u011b kontroln\u00edch dn\u00ed, kdy budete zaznamen\u00e1vat sv\u016fj pokrok.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nepropadn\u011bte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-jak-vam-zmeni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">detox\u016fm<\/a>, instantn\u00edm keto diet\u00e1m nebo r\u016fzn\u00fdm pr\u00e1\u0161kov\u00fdm diet\u00e1m, a <strong>pokud jste se u\u017e v&nbsp;minulosti pokou\u0161eli zhubnout, zamyslete se, pro\u010d v\u00e1m to nevy\u0161lo<\/strong> a jak\u00e9 n\u00e1stroje v&nbsp;podob\u011b diet a cvi\u010den\u00ed v\u00e1m nevyhovovaly. Kdy\u017e to nevy\u0161lo ji\u017e n\u011bkolikr\u00e1t, dost mo\u017en\u00e1 to nebude fungovat ani te\u010f. Pokud se chcete dozv\u011bd\u011bt o stanovov\u00e1n\u00ed c\u00edl\u016f v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jak zhubnout 5 kilogram\u016f?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>denn\u00ed c\u00edle<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>t\u00fddenn\u00ed c\u00edle<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>m\u011bs\u00ed\u010dn\u00ed c\u00edle<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>3 m\u011bs\u00ed\u010dn\u00ed c\u00edl<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00edst 2 kusy ovoce, 4 kusy zeleniny a j\u00edt si na 30 minut zasportovat (b\u011bh, plav\u00e1n\u00ed, cyklistika, silov\u00fd tr\u00e9nink nebo oby\u010dejn\u00e1 proch\u00e1zka)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhubnout 0,42 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhubnout 1,7 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhubnout 5 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zacnete_pozvolna_a_neprepalte_start\"><\/span>3. Za\u010dn\u011bte pozvolna a nep\u0159epalte start<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eA od z\u00edtra nej\u00edm \u017e\u00e1dn\u00fd lepek, cukr, lakt\u00f3zu, sacharidy ani tuky a budu ka\u017ed\u00fd den sportovat, n\u011bkdy i dvakr\u00e1t denn\u011b.\u201c<\/em>&nbsp; <strong>\u010casto od sebe chceme prost\u011b a\u017e moc,<\/strong> a to se z\u00e1konit\u011b podep\u00ed\u0161e selh\u00e1n\u00edm za t\u00fdden, dva nebo i m\u011bs\u00edc. Ale dojde k&nbsp;n\u011bmu. Pak si mo\u017en\u00e1 \u0159eknete, \u017ee to za to nestoj\u00ed, kdy\u017e se tak sna\u017e\u00edte, v\u00fdsledky jsou minim\u00e1ln\u00ed a stoj\u00ed v\u00e1s to enormn\u00ed mno\u017estv\u00ed psychick\u00fdch i fyzick\u00fdch sil. <strong>P\u0159es noc se nestanete n\u011bk\u00fdm jin\u00fdm<\/strong>, tak nem\u016f\u017eete o\u010dek\u00e1vat, \u017ee dlouhodob\u011b vydr\u017e\u00edte j\u00edst potraviny, jejich\u017e n\u00e1zvy si mus\u00edte googlovat, a chodit do posilovny p\u011btkr\u00e1t t\u00fddn\u011b cvi\u010dit d\u0159epy, mrtv\u00e9 tahy a bench press, kdy\u017e jste v&nbsp;posilovn\u011b v&nbsp;\u017eivot\u011b je\u0161t\u011b nebyli. Pokud \u017eijete v&nbsp;nastaven\u00ed mysli v\u0161echno, nebo nic, m\u00e1te men\u0161\u00ed \u0161anci, \u017ee sv\u00e9ho c\u00edle dos\u00e1hnete. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/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>Jak za\u010d\u00edt pozvolna?<\/strong> Pod\u00edvejte se na to, co j\u00edte, jak \u017eijete a jak se h\u00fdbete. <strong>S&nbsp;naprosto nekompromisn\u00ed up\u0159\u00edmnost\u00ed si alespo\u0148 t\u00fdden zapisujte v\u0161e, co sn\u00edte a vypijete.<\/strong> Zaznamen\u00e1vejte si tak\u00e9, kolik \u010dasu v\u011bnujete sportovn\u00edm aktivit\u00e1m, soci\u00e1ln\u00edm s\u00edt\u00edm, sledov\u00e1n\u00ed televize a streamovac\u00edch platforem i to, jak tr\u00e1v\u00edte voln\u00fd \u010das. Pravd\u011bpodobn\u011b budete p\u0159ekvapeni, \u017ee se nejsp\u00ed\u0161 nestravujete tak zdrav\u011b, jak jste si mysleli, a mo\u017en\u00e1 zjist\u00edte, kam v\u00e1m ut\u00edk\u00e1 tolik voln\u00e9ho \u010dasu.&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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1124x750.jpg\" alt=\"Jak za\u010d\u00edt j\u00edst zdrav\u011b, cvi\u010dit a zhubnout?\" class=\"wp-image-206834\" width=\"843\" height=\"563\" title=\"Jak za\u010d\u00edt j\u00edst zdrav\u011b, cvi\u010dit a zhubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Udelejte_si_seznam_navyku_ktere_vam_brani_nebo_naopak_pomahaji_v_dosazeni_vaseho_cile\"><\/span>4. Ud\u011blejte si seznam n\u00e1vyk\u016f, kter\u00e9 v\u00e1m br\u00e1n\u00ed, nebo naopak pom\u00e1haj\u00ed v&nbsp;dosa\u017een\u00ed va\u0161eho c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e u\u017e jste si pe\u010dliv\u011b sepsali t\u00e9m\u011b\u0159 cel\u00fd v\u00e1\u0161 dosavadn\u00ed \u017eivotn\u00ed styl v&nbsp;podob\u011b typick\u00e9ho t\u00fddenn\u00edho cyklu, m\u00e1te unik\u00e1tn\u00ed mo\u017enost pod\u00edvat se na n\u00e1vyky, kter\u00e9 hraj\u00ed pro, nebo naopak proti v\u00e1m, na cest\u011b ke zdrav\u011bj\u0161\u00edmu \u017eivotn\u00edmu stylu. Kdy\u017e najdete ty, kter\u00e9 v\u00e1m h\u00e1z\u00ed klacky pod nohy, zamyslete se, jak je postupn\u011b za\u010d\u00edt odbour\u00e1vat. Ne\u0161lo by t\u0159eba d\u00e1t si limit na sledov\u00e1n\u00ed soci\u00e1ln\u00edch s\u00edt\u00ed, Netflixu nebo stanovit pevn\u00fd po\u010det v\u011bt\u0161\u00edch j\u00eddel b\u011bhem dne?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>N\u00e1vyky, kter\u00e9 by mohly hr\u00e1t proti v\u00e1m:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Nev\u011bdom\u00e9 jezen\u00ed a u\u017edibov\u00e1n\u00ed, zaj\u00edd\u00e1n\u00ed stresu, nepravideln\u00e1 strava, ve\u010dern\u00ed n\u00e1jezdy na ledni\u010dku, prokrastinace nebo nadm\u011brn\u00e9 sledov\u00e1n\u00ed soci\u00e1ln\u00edch s\u00edt\u00ed a streamovac\u00edch slu\u017eeb.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>N\u00e1vyky, kter\u00e9 by mohly hr\u00e1t pro v\u00e1s:<\/strong><strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pravideln\u00fd j\u00eddeln\u00ed\u010dek, jezen\u00ed alespo\u0148 2 porc\u00ed ovoce a 4 porc\u00ed zeleniny ka\u017ed\u00fd den, pevn\u011b stanoven\u00fd \u010das na sportovn\u00ed aktivitu, hled\u00e1n\u00ed zp\u016fsob\u016f, jak v\u00edce vyu\u017e\u00edvat nohy jako dopravn\u00ed prost\u0159edek, nebo aktivn\u011b str\u00e1ven\u00fd v\u00edkend alespo\u0148 jednou za m\u011bs\u00edc.&nbsp;<\/li><\/ul>\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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Postupne_zapracujte_na_zlepseni_jidelnicku\"><\/span>5. Postupn\u011b zapracujte na zlep\u0161en\u00ed j\u00eddeln\u00ed\u010dku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ekvapilo v\u00e1s, co jste ve sv\u00e9m t\u00fddenn\u00edm z\u00e1znamu stravy na\u0161li? Pokud ne, tak se zd\u00e1, \u017ee m\u00e1te j\u00eddeln\u00ed\u010dek skoro pod palcem. <strong>Nez\u00e1le\u017e\u00ed na tom, jak\u00e1 je va\u0161e startovn\u00ed pozice<\/strong>, ale na kroc\u00edch, kter\u00e9 podniknete ke zlep\u0161en\u00ed va\u0161eho j\u00eddeln\u00ed\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010d\u00edt j\u00edst podle j\u00eddeln\u00ed\u010dku z&nbsp;potravin, kter\u00e9 nezn\u00e1te, kop\u00edrovat j\u00eddeln\u00ed\u010dek od fitness celebrit ze soci\u00e1ln\u00edch s\u00edt\u00ed nebo se vrhnout na bezlepkovou dietu nen\u00ed \u0159e\u0161en\u00edm. Ka\u017ed\u00fd \u017eijeme sv\u00fdm zp\u016fsobem jin\u00fd \u017eivot, m\u00e1me jin\u00e9 n\u00e1vyky i pot\u0159eby. Co ale bude fungovat? Mal\u00e9 kroky, kter\u00e9 se za \u010das stanou velk\u00fdmi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Postupn\u011b pracujte na tom, \u017ee budete j\u00edst m\u00e9n\u011b tzv. vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin<\/strong>, kter\u00e9 jsou charakteristick\u00e9 vysokou \u00farovn\u00ed zpracov\u00e1n\u00ed, nadm\u011brn\u00fdm obsahem soli, cukru, nezdrav\u00fdch tuk\u016f a rafinovan\u00fdch cukr\u016f. Naopak obsahuj\u00ed m\u00e1lo vl\u00e1kniny, b\u00edlkovin, vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek. Tyto potraviny jsou i m\u00e9n\u011b sytiv\u00e9 a v&nbsp;relativn\u011b mal\u00e9m objemu maj\u00ed velkou kalorickou hodnotu (energetick\u00e1 denzita), proto jsou d\u00e1v\u00e1ny do souvislosti s&nbsp;p\u0159ib\u00edr\u00e1n\u00edm t\u011blesn\u00e9 hmotnosti, obezitou a dal\u0161\u00edmi civiliza\u010dn\u00edmi onemocn\u011bn\u00edmi. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny <strong>typicky pat\u0159\u00ed v\u011bt\u0161ina fast foodov\u00fdch j\u00eddel, bramb\u016frk\u016f, ty\u010dinek a dal\u0161\u00edch slan\u00fdch pochutin, stejn\u011b jako nekone\u010dn\u00fd z\u00e1stup sladkost\u00ed a sladk\u00e9ho pe\u010diva.<\/strong> Postupn\u011b v j\u00eddeln\u00ed\u010dku navy\u0161ujte p\u0159\u00edjem ovoce, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>, vl\u00e1kniny a b\u00edlkovin. Za ide\u00e1ln\u00ed lze ozna\u010dit stav, kdy va\u0161e j\u00eddlo hraje v\u0161emi barvami d\u00edky r\u016fzn\u00fdm druh\u016fm ovoce, zeleniny, lu\u0161t\u011bnin, obilnin a dal\u0161\u00edch slo\u017eek stravy. P\u0159ij\u00edm\u00e1te tak pestr\u00e9 spektrum antioxidant\u016f, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin\u016f<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1ln\u00edch l\u00e1tek<\/a> a dal\u0161\u00edch d\u016fle\u017eit\u00fdch mikro\u017eivin. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jak by ide\u00e1ln\u011b m\u011bl vypadat v\u00e1\u0161 j\u00eddeln\u00ed\u010dek na konci ka\u017ed\u00e9ho dne?<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/aaaa-_-visual_en-_-OK-1124x1049.jpg\" alt=\"Jak si poskl\u00e1dat zdrav\u00fd j\u00eddeln\u00ed\u010dek a spolehliv\u011b zhubnout?\" class=\"wp-image-206847\" width=\"843\" height=\"787\" title=\"Jak si poskl\u00e1dat zdrav\u00fd j\u00eddeln\u00ed\u010dek a spolehliv\u011b zhubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aaaa-_-visual_en-_-OK-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aaaa-_-visual_en-_-OK-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aaaa-_-visual_en-_-OK-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aaaa-_-visual_en-_-OK.jpg 1542w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">A co jsou to ty b\u00edlkoviny, tuky a sacharidy?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zdroje b\u00edlkovin:<\/strong> maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, mo\u0159sk\u00e9 plody, ml\u00e9ko, ml\u00e9\u010dn\u00e9 v\u00fdrobky a s\u00fdry, vejce, lu\u0161t\u011bniny (hr\u00e1ch, fazole, v\u0161echny druhy \u010do\u010dky, cizrna, edamame), pseudoobiloviny (pohanka, amarant, quinoa), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, rostlinn\u00e9 n\u00e1hra\u017eky masa, lah\u016fdkov\u00e9 dro\u017ed\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>.<\/li><li><strong>Zdroje tuku: <\/strong>o\u0159echy a sem\u00ednka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, avok\u00e1do, m\u00e1slo a jako p\u0159irozen\u00e1 sou\u010d\u00e1st \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin.<\/li><li><strong>Zdroje sacharid\u016f:<\/strong> celozrnn\u00e9 obiloviny a cere\u00e1lie (ovesn\u00e9 vlo\u010dky, mouka, r\u00fd\u017ee, t\u011bstoviny, chl\u00e9b a pe\u010divo), pseudoobiloviny, brambory a bat\u00e1ty, lu\u0161t\u011bniny, ovoce a zelenina.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za den je doporu\u010deno sn\u00edst alespo\u0148 400 gram\u016f zeleniny a 200 gram\u016f ovoce<\/strong>, co\u017e p\u0159edstavuje zhruba 4\u20135, respektive 2\u20133 st\u0159edn\u011b velk\u00e9 kusy. V p\u0159\u00edpad\u011b, \u017ee v\u00e1s tr\u00e1p\u00ed chut\u011b na sladk\u00e9 a chcete se jich zbavit, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 krok\u016f, d\u00edky kter\u00fdm se zbav\u00edte chut\u00ed na sladk\u00e9.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Dejte_se_na_krabickovani_a_pripravu_jidla_doma\"><\/span>6. Dejte se na krabi\u010dkov\u00e1n\u00ed a p\u0159\u00edpravu j\u00eddla doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro\u010d vsadit na krabi\u010dkov\u00e1n\u00ed a va\u0159en\u00ed j\u00eddel v&nbsp;dom\u00e1c\u00edm prost\u0159ed\u00ed? <strong>Doma m\u00e1te pod kontrolou v\u0161echny ingredience<\/strong>, kter\u00e9 k&nbsp;va\u0159en\u00ed pou\u017e\u00edv\u00e1te, a m\u00e1te i dokonal\u00fd p\u0159ehled o energetick\u00e9 hodnot\u011b j\u00eddel. Studie ukazuj\u00ed, \u017ee <strong>\u010d\u00edm v\u00edce j\u00eddel si doma p\u0159iprav\u00edte nebo sn\u00edte, t\u00edm m\u00e1te v\u011bt\u0161\u00ed \u0161anci zhubnout a pracovat na lep\u0161\u00edch stravovac\u00edch n\u00e1vyc\u00edch.<\/strong> Nutno podotknout, \u017ee m\u016f\u017eete i u\u0161et\u0159it dost pen\u011bz. Pro\u010d m\u016f\u017ee b\u00fdt jezen\u00ed mimo domov probl\u00e9m? Jednodu\u0161e nev\u00edte, kolik a \u010deho kucha\u0159 p\u0159i va\u0159en\u00ed pou\u017eil. \u010casto se z&nbsp;dietn\u00edho sal\u00e1tu m\u016f\u017ee kv\u016fli majon\u00e9ze nebo olejov\u00e9 z\u00e1livce st\u00e1t celkem slu\u0161n\u00e1 kalorick\u00e1 bomba. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20136]<\/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>Jak na to?<\/strong> Nen\u00ed to v\u016fbec t\u011b\u017ek\u00e9, ur\u010dete si dny, kdy jste schopni p\u0159ipravit si j\u00eddlo do krabi\u010dek na v\u00edce dn\u00ed dop\u0159edu. <strong>V\u011bt\u0161inou se osv\u011bd\u010duje model va\u0159en\u00ed v ned\u011bli a ve st\u0159edu.<\/strong> V&nbsp;ned\u011bli jednodu\u0161e uva\u0159\u00edte v\u00edce porc\u00ed dvou v\u011bt\u0161\u00edch j\u00eddel, kter\u00e9 budete to\u010dit k&nbsp;ob\u011bdu a k&nbsp;ve\u010de\u0159i v&nbsp;pond\u011bl\u00ed, \u00fater\u00fd a ve st\u0159edu. To sam\u00e9 pak ve st\u0159edu, kdy si p\u0159iprav\u00edte v\u011bt\u0161\u00ed j\u00eddla minim\u00e1ln\u011b na \u010dtvrtek a p\u00e1tek. O v\u00edkendu m\u00e1 v\u011bt\u0161ina lid\u00ed \u010das doma va\u0159it, ale kdy\u017e ho nem\u00e1te, jednodu\u0161e ud\u011blejte v\u00edce porc\u00ed. Pokud se o krabi\u010dkov\u00e1n\u00ed chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <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\/2021\/01\/IMG_2119-_-OK-_-1124x749.jpg\" alt=\"Jak v\u00e1m krabi\u010dkov\u00e1n\u00ed pom\u016f\u017ee zhubnout?\" class=\"wp-image-206860\" width=\"843\" height=\"562\" title=\"Jak v\u00e1m krabi\u010dkov\u00e1n\u00ed pom\u016f\u017ee zhubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Omezte_tekute_kalorie_a_pridany_cukr\"><\/span>7. Omezte tekut\u00e9 kalorie a p\u0159idan\u00fd cukr&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pt\u00e1te se, co jsou tekut\u00e9 kalorie? Jedn\u00e1 se o <strong>slazen\u00e9 limon\u00e1dy, miner\u00e1ln\u00ed vody, slazen\u00e9 k\u00e1vov\u00e9 a \u010dajov\u00e9 n\u00e1poje, d\u017eusy a alkohol.<\/strong> Pro\u010d jsou tekut\u00e9 kalorie probl\u00e9mem? V&nbsp;relativn\u011b mal\u00e9m mno\u017estv\u00edm tekutin p\u0159ijmete velk\u00e9 mno\u017estv\u00ed energie z&nbsp;cukru, alkoholu a n\u011bkdy i tuku, zat\u00edmco nedojde k&nbsp;uspokojen\u00ed pocitu sytosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takov\u00fd litr Coca Coly obsahuje zhruba 450 kcal, Mountain Dew 480 kcal, 100% pomeran\u010dov\u00e9ho d\u017eusu asi 450 kcal a dv\u011b 12\u00b0 piva (1 litr) asi 500 kcal. To je energie, za kterou byste si mohli dop\u0159\u00e1t uspokojiv\u00fd ob\u011bd. <strong>Energii bychom m\u011bli p\u0159edev\u0161\u00edm j\u00edst, nikoliv p\u00edt.<\/strong> Pitn\u00fd re\u017eim tak ide\u00e1ln\u011b zalo\u017ete na vod\u011b. Pokud v\u00e1m chutn\u00e1 k\u00e1va nebo \u010daj, dejte si je bez zbyte\u010dn\u00e9ho cukru nebo smetany nav\u00edc. V&nbsp;p\u0159\u00edpad\u011b, \u017ee se chcete o tekut\u00fdch kalori\u00edch dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ude \u010d\u00edhaj\u00ed tekut\u00e9 kalorie a jak v\u00e1m tyto pr\u00e1zdn\u00e9 kalorie br\u00e1n\u00ed v hubnut\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kde hledat p\u0159idan\u00fd cukr?<\/strong> V&nbsp;nekvalitn\u00edch ml\u00e9\u010dn\u00fdch produktech, sladk\u00e9m pe\u010divu, \u010dokol\u00e1d\u00e1ch, slazen\u00fdch sn\u00edda\u0148ov\u00fdch cere\u00e1li\u00edch nebo trvanliv\u00e9m pe\u010divu. Takov\u00fdch 100 gram\u016f croissantu s&nbsp;\u010dokol\u00e1dou m\u016f\u017ee m\u00edt i n\u011bco kolem 450 kcal. Nedali byste si rad\u011bji uspokojiv\u00fd ob\u011bd m\u00edsto chvilkov\u00e9ho cukrov\u00e9ho opojen\u00ed?<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Premyslejte_jak_se_co_nejvice_prirozene_hybat\"><\/span>8. P\u0159em\u00fd\u0161lejte, jak se co nejv\u00edce p\u0159irozen\u011b h\u00fdbat<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"639\" height=\"959\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-OK-_-WhatsAaaaaap.jpg\" alt=\"Jak co nejrychleji zhubnout? Co nejv\u00edce se p\u0159irozen\u011b h\u00fdbejte.\" class=\"wp-image-206886\" title=\"Jak co nejrychleji zhubnout? Co nejv\u00edce se p\u0159irozen\u011b h\u00fdbejte.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-OK-_-WhatsAaaaaap.jpg 639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-OK-_-WhatsAaaaaap-267x400.jpg 267w\" sizes=\"auto, (max-width: 639px) 100vw, 639px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd krok se po\u010d\u00edt\u00e1, jak v&nbsp;osobn\u00edm r\u016fstu, tak i ve vztahu k&nbsp;energetick\u00e9mu v\u00fddeji. Pr\u00e1v\u011b b\u011b\u017en\u00e9 denn\u00ed aktivity (NEAT &#8211; Non-exercise activity thermogenesis) jsou jednou ze slo\u017eek energetick\u00e9ho v\u00fddeje a mohou znateln\u011b zv\u00fd\u0161it rychlost metabolismu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak se co nejv\u00edce p\u0159irozen\u011b h\u00fdbat?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Hledejte zp\u016fsoby, jak co nejv\u00edce vyu\u017e\u00edvat nohy jako dopravn\u00ed prost\u0159edek.<\/strong> Cho\u010fte co nejv\u00edce p\u011b\u0161ky. Nem\u016f\u017eete nap\u0159\u00edklad j\u00edt alespo\u0148 \u010d\u00e1st cesty do pr\u00e1ce p\u011b\u0161ky a zbytek m\u011bstskou hromadnou dopravou? Vym\u011b\u0148te eskal\u00e1tory a v\u00fdtahy za schody. Zapracujete tak i na zpevn\u011bn\u00ed doln\u00edch kon\u010detin. Kdy\u017e se 65kilogramov\u00e9 \u017een\u011b poda\u0159\u00ed j\u00edt b\u011bhem dne 30 minut do schod\u016f, poda\u0159\u00ed se j\u00ed sp\u00e1lit n\u011bco kolem 200 kcal a 80kilogramov\u00e9mu mu\u017ei zhruba 240 kcal.<\/li><li><strong>Jezd\u011bte v\u00edce na kole.<\/strong> Pokud to jde, je\u010fte na men\u0161\u00ed n\u00e1kup na kole nebo p\u011b\u0161ky m\u00edsto autem.<\/li><li><strong>M\u00e1te psa? Cho\u010fte s&nbsp;n\u00edm co nejv\u00edce na proch\u00e1zky.<\/strong> A pokud ho nem\u00e1te? \u010cas od \u010dasu si jej p\u016fj\u010dte na proch\u00e1zku t\u0159eba od soused\u016f nebo zn\u00e1m\u00fdch.<\/li><li><strong>V\u011bnujte se dom\u00e1c\u00edm prac\u00edm<\/strong>, ukl\u00edzen\u00ed nebo pr\u00e1ci na zahrad\u011b. D\u00edky tomu, \u017ee budete koukat na dom\u00e1c\u00ed pr\u00e1ce optikou sp\u00e1len\u00fdch kalori\u00ed, za\u010dnete se k nim stav\u011bt \u00fapln\u011b jinak. Zhruba za hodinu svi\u017en\u00e9ho \u00faklidu m\u016f\u017ee pr\u016fm\u011brn\u00e1 65kilogramov\u00e1 \u017eena sp\u00e1lit n\u011bco kolem 300 kcal a pr\u016fm\u011brn\u00fd 80kilogramov\u00fd mu\u017e necel\u00fdch 350 kcal.<\/li><li><strong>Bu\u010fte aktivn\u00ed i b\u011bhem pracovn\u00ed doby<\/strong>, zejm\u00e9na pokud m\u00e1te sedavou pr\u00e1ci. Dejte si zhruba ka\u017edou hodinu p\u0159est\u00e1vku, prot\u00e1hn\u011bte se a projd\u011bte alespo\u0148 po kancel\u00e1\u0159i.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt o metabolismu a metod\u00e1ch na jeho zrychlen\u00ed v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/muzu-mit-zpomaleny-nebo-zniceny-metabolismus-5-tipu-jak-zrychlit-metabolismus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u016f\u017eu m\u00edt zpomalen\u00fd nebo zni\u010den\u00fd metabolismus? 5 tip\u016f, jak zrychlit metabolismus.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Delejte_takovy_sport_ktery_vas_bavi\"><\/span>9. D\u011blejte takov\u00fd sport, kter\u00fd v\u00e1s bav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zamyslete se, kolik \u010dasu zvl\u00e1dnete b\u011bhem t\u00fddne v\u011bnovat sportovn\u00edm aktivit\u00e1m a jak\u00e9 dny konkr\u00e9tn\u011b?<\/strong> Kdy\u017e se pod\u00edv\u00e1te do sv\u00e9ho vzorov\u00e9ho z\u00e1znamu, ne\u0161lo by u\u0161et\u0159it n\u011bjak\u00fd \u010das, kter\u00fd v\u011bnujete sledov\u00e1n\u00ed seri\u00e1l\u016f, hran\u00ed po\u010d\u00edta\u010dov\u00fdch her nebo prokrastinaci? To, \u017ee je v&nbsp;m\u00f3d\u011b zrovna crossfit nebo zved\u00e1n\u00ed \u017eeleza v&nbsp;posilovn\u011b, nutn\u011b neznamen\u00e1, \u017ee to mus\u00edte d\u011blat taky. <strong>Co v\u00e1s bav\u00ed, jak\u00fd sport si dok\u00e1\u017eete p\u0159edstavit, \u017ee m\u016f\u017eete d\u011blat i za rok, za dva nebo za p\u011bt?<\/strong> Postavte na tomto sportu svou t\u00fddenn\u00ed sportovn\u00ed rutinu a dopl\u0148te ji o sporty, kter\u00e9 jste v\u017edy tou\u017eili vyzkou\u0161et, t\u0159eba v\u00e1s n\u011bjak\u00fd chytne a nepust\u00ed.&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>Sporty z&nbsp;kategorie vytrvalostn\u00edch<\/strong> jsou v\u00fdborn\u00e9 pro zlep\u0161en\u00ed celkov\u00e9 fyzick\u00e9 kondice, kapacity ob\u011bhov\u00fdch syst\u00e9m\u016f nebo efektivn\u011bj\u0161\u00ed spalov\u00e1n\u00ed kalori\u00ed za stejnou jednotku \u010dasu ve srovn\u00e1n\u00ed s tr\u00e9ninkem v posilovn\u011b.&nbsp;<\/li><li><strong>Silov\u00e9 sporty v&nbsp;\u010dele se silov\u00fdm tr\u00e9ninkem<\/strong> jsou naopak ide\u00e1ln\u00edm prost\u0159edkem ke&nbsp;zlep\u0161en\u00ed t\u011blesn\u00fdch proporc\u00ed a slo\u017een\u00ed t\u011bla, r\u016fstu sval\u016f, zpevn\u011bn\u00ed postavy nebo odstran\u011bn\u00ed svalov\u00fdch dysbalanc\u00ed.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co je nejlep\u0161\u00ed?<\/strong> Ide\u00e1ln\u011b kombinace obou typ\u016f sportovn\u00edch aktivit, a hlavn\u011b v\u00e1s to mus\u00ed bavit, bez toho to nejde. Podle toho, kolik \u010dasu jste schopni v&nbsp;t\u00fddnu v\u011bnovat sportu, <strong>napl\u00e1nujte si tr\u00e9ninky jako neodkladnou sch\u016fzku, p\u0159es kterou nejede vlak.<\/strong> Ide\u00e1ln\u011b se v\u011bnujte zhruba t\u0159ikr\u00e1t t\u00fddn\u011b silov\u00e9mu tr\u00e9ninku a alespo\u0148 dvakr\u00e1t jin\u00e9 sportovn\u00ed aktivit\u011b. Pokud v\u00e1s zaj\u00edm\u00e1, jak si d\u00e1t do t\u011bla i p\u0159i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1c\u00edm tr\u00e9ninku<\/a>, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si d\u00e1t p\u0159i dom\u00e1c\u00edm tr\u00e9ninku opravdu do t\u011bla i bez fitness p\u0159\u00edslu\u0161enstv\u00ed?<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Vsadte_alespon_jednou_za_mesic_na_aktivni_vikend\"><\/span>10. Vsa\u010fte alespo\u0148 jednou za m\u011bs\u00edc na aktivn\u00ed v\u00edkend<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O v\u00edkendu m\u00e1 v\u011bt\u0161ina lid\u00ed dostatek prostoru odpo\u010dinout si jak psychicky, tak fyzicky. Str\u00e1vit v\u00edkend v&nbsp;sedle na kole, v\u00fd\u0161lapy nebo ly\u017eov\u00e1n\u00edm v&nbsp;hor\u00e1ch nebo proch\u00e1zkami do bl\u00edzk\u00e9ho okol\u00ed zn\u00ed mnohem l\u00e9pe ne\u017e gau\u010ding p\u0159ed televiz\u00ed.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>&nbsp;Co z\u00edsk\u00e1te, kdy\u017e alespo\u0148 jednou za m\u011bs\u00edc str\u00e1v\u00edte v\u00edkend aktivn\u011b?<\/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\"><li><strong>Sp\u00e1l\u00edte velk\u00e9 mno\u017estv\u00ed kalori\u00ed.<\/strong> Za hodinu j\u00edzdy na kole v&nbsp;kopcovit\u00e9m ter\u00e9nu rychlost\u00ed 20\u201325 km\/h m\u016f\u017ee 65kilogramov\u00e1 \u017eena sp\u00e1lit n\u011bco kolem 900 kcal a 80kilogramov\u00fd mu\u017e zase kolem 1 200 kcal. V&nbsp;p\u0159\u00edpad\u011b horsk\u00e9 turistiky to m\u016f\u017ee b\u00fdt zhruba 550 kcal pro \u017eenu a 660 kcal pro mu\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li><li><strong>Psychicky si odpo\u010dinete<\/strong> a m\u016f\u017eete sn\u00ed\u017eit poci\u0165ovanou m\u00edru \u00fazkosti a <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stresu<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/li><li><strong>M\u016f\u017eete str\u00e1vit kvalitn\u00ed \u010das s&nbsp;rodinou a bl\u00edzk\u00fdmi.<\/strong><\/li><li><strong>Omez\u00edte \u010das str\u00e1ven\u00fd na soci\u00e1ln\u00edch s\u00edt\u00edch<\/strong> a d\u00e1te si n\u011bco jako \u201e\u010d\u00e1ste\u010dn\u00fd digit\u00e1ln\u00ed detox.\u201c<\/li><li><strong>Celkov\u011b \u201edobijete baterky\u201c a budete v\u00edce fresh<\/strong> na start nov\u00e9ho pracovn\u00edho t\u00fddne.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, kolik kalori\u00ed je mo\u017en\u00e9 sp\u00e1lit zimn\u00edmi aktivitami? P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-spalite-oblibenymi-zimnimi-aktivitami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik kalori\u00ed sp\u00e1l\u00edte obl\u00edben\u00fdmi zimn\u00edmi aktivitami?<\/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\/2021\/01\/IMG_2644-_-OK-1124x749.jpg\" alt=\"Jak sp\u00e1lit velk\u00e9 mno\u017estv\u00ed kalori\u00ed a psychicky si odpo\u010dinout?\" class=\"wp-image-206899\" width=\"843\" height=\"562\" title=\"Jak sp\u00e1lit velk\u00e9 mno\u017estv\u00ed kalori\u00ed a psychicky si odpo\u010dinout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Neodmenujte_se_jidlem_za_cviceni_a_nejezte_z_nudy\"><\/span>11. Neodm\u011b\u0148ujte se j\u00eddlem za cvi\u010den\u00ed a nejezte z&nbsp;nudy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cast\u00fdm probl\u00e9mem u lid\u00ed, kte\u0159\u00ed se sna\u017e\u00ed zhubnout, je, \u017ee <strong>nadhodnocuj\u00ed sv\u016fj energetick\u00fd v\u00fddej a podhodnocuj\u00ed sv\u016fj energetick\u00fd p\u0159\u00edjem.<\/strong> Doch\u00e1z\u00ed tak k&nbsp;tomu, \u017ee se za sv\u00e9 sportovn\u00ed v\u00fdkony odm\u011b\u0148uj\u00ed n\u011b\u010d\u00edm dobr\u00fdm a prakticky si tak sami sabotuj\u00ed snahu zhubnout. Jin\u00e1 situace je ov\u0161em u sportovc\u016f, kte\u0159\u00ed pot\u0159ebuj\u00ed rychle doplnit z\u00e1soby energie a p\u0159ipravuj\u00ed se pod\u00e1vat maxim\u00e1ln\u00ed v\u00fdkony, ti pot\u0159ebuj\u00ed energetick\u00fd v\u00fddej vhodn\u011b kompenzovat. N\u00ed\u017ee v&nbsp;tabulce najdete p\u0159ehled sportovn\u00edch aktivit a pr\u016fm\u011brn\u00e9 mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed za hodinu aktivity, p\u0159i\u010dem\u017e hodnota kolem 500 kcal u\u017e p\u0159edstavuje slu\u0161n\u00fd ob\u011bd nebo tak\u00e9 zhruba 1,1 litru Coca Coly, 110 gram\u016f croissantu s&nbsp;\u010dokol\u00e1dovou n\u00e1pln\u00ed \u010di 83 gram\u016f pr\u016fm\u011brn\u00e9 ml\u00e9\u010dn\u00e9 \u010dokol\u00e1dy (necel\u00e1 tabulka). P\u0159i neznalosti t\u011bchto z\u00e1konitost\u00ed je tak celkem jednoduch\u00e9 zbyte\u010dn\u011b p\u0159ijmout nav\u00edc energii, kterou jste tak pracn\u011b \u201evysportovali.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Stejn\u011b tak se vyvarujte u\u017edibov\u00e1n\u00ed, jezen\u00ed z&nbsp;nudy a zkuste identifikovat spou\u0161t\u011b\u010de emo\u010dn\u00edho jezen\u00ed, pokud v\u00e1s to tr\u00e1p\u00ed.<\/strong> Takov\u00e9 spou\u0161t\u011b\u010de a situace m\u016f\u017eete naj\u00edt i za pomoci z\u00e1znamu stravy, kter\u00fd jste si vedli a m\u016f\u017eete v\u00e9st i nad\u00e1le, hodn\u011b v\u00e1s to nau\u010d\u00ed. Takto zbyte\u010dn\u011b navy\u0161ujete sv\u016fj energetick\u00fd p\u0159\u00edjem a \u010dasto formou ne zrovna zdrav\u00fdch potravin. Pokud se chcete o u\u017edibov\u00e1n\u00ed a jezen\u00ed z&nbsp;nudy dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak v\u00e1m u\u017edibov\u00e1n\u00ed br\u00e1n\u00ed hubnout? 11 snadn\u00fdch zp\u016fsob\u016f, jak dostat j\u00eddlo pod kontrolu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Kolik kalori\u00ed sp\u00e1l\u00ed pr\u016fm\u011brn\u00e1 \u017eena a mu\u017e za hodinu aktivity?<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>SPORT<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Pr\u016fm\u011brn\u00e1 65kilogramov\u00e1 \u017eena<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>pr\u016fm\u011brn\u00fd 80kilogramov\u00fd mu\u017e<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cyklistika \u2013 pr\u016fm\u011brn\u00e1 rychlost kolem 20 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>520 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>640 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u00e1ro\u010dn\u00e1 horsk\u00e1 cyklistika\/kopcovit\u00fd ter\u00e9n (velk\u00e9 \u00fasil\u00ed) <strong>\u2013<\/strong> pr\u016fm\u011brn\u00e1 rychlost kolem 20\u201325 km\/h&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>910 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 190 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u011bh pr\u016fm\u011brnou rychlost\u00ed 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>540 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>660 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u011bh pr\u016fm\u011brnou rychlost\u00ed 10 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>650 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>800 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze po rovin\u011b pr\u016fm\u011brnou rychlost\u00ed 6,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>325 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>400 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pr\u016fm\u011brn\u00e1 n\u00e1ro\u010dn\u00e1 horsk\u00e1 turistika&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>450\u2013600 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>560\u2013750 kcal&nbsp;<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pr\u016fm\u011brn\u011b n\u00e1ro\u010dn\u00fd silov\u00fd tr\u00e9nink&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>400\u2013500 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>500\u2013620 kcal<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Najdete_si_partaka_reknete_si_o_pomoc_a_neprestavejte_kdyz_se_nedari\"><\/span>12. Najd\u011bte si par\u0165\u00e1ka, \u0159ekn\u011bte si o pomoc a nep\u0159est\u00e1vejte, kdy\u017e se neda\u0159\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Star\u00e9 r\u010den\u00ed prav\u00ed, \u017ee ve dvou se to v\u017edycky l\u00e9pe t\u00e1hne. V&nbsp;p\u0159\u00edpad\u011b hubnut\u00ed a cvi\u010den\u00ed to plat\u00ed dvojn\u00e1sob. Studie dokl\u00e1daj\u00ed, \u017ee <strong>lid\u00e9, kte\u0159\u00ed na to nejsou sami a sna\u017e\u00ed se na sob\u011b makat s&nbsp;par\u0165\u00e1kem, maj\u00ed v\u011bt\u0161\u00ed \u0161anci dos\u00e1hnout \u00fasp\u011bchu<\/strong> a v&nbsp;kone\u010dn\u00e9m d\u016fsledku zhubnou i v\u00edce kilogram\u016f ve srovn\u00e1n\u00ed s&nbsp;t\u011bmi, kte\u0159\u00ed jsou na to sami. \u0158ekn\u011bte o sv\u00fdch c\u00edlech rodin\u011b, koleg\u016fm v&nbsp;pr\u00e1ci, p\u0159\u00e1tel\u016fm a mo\u017en\u00e1 se k&nbsp;v\u00e1m n\u011bkdo p\u0159id\u00e1. M\u016f\u017eete si tak\u00e9 najmout coache, kter\u00fd v\u00e1m uk\u00e1\u017ee sm\u011br a usnadn\u00ed cestu. Alespo\u0148 tak by to m\u011blo v&nbsp;ide\u00e1ln\u00edm p\u0159\u00edpad\u011b b\u00fdt. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kdy\u017e se neda\u0159\u00ed, nevzd\u00e1vejte to.<\/strong> \u017d\u00e1dn\u00e1 cesta nen\u00ed p\u0159\u00edmka bez p\u0159ek\u00e1\u017eek, ale p\u0159ipom\u00edn\u00e1 sp\u00ed\u0161e zb\u011bsilou matematickou funkci na steroidech. Poka\u017ed\u00e9, kdy\u017e zakopnete, vra\u0165te se na tra\u0165. Dokonalost nen\u00ed d\u016fle\u017eit\u00e1, ale konzistentnost a vytrvalost ano. Sledujte v\u00edce prom\u011bnn\u00fdch ne\u017e jen <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1hu<\/a>, ta m\u016f\u017ee maskovat \u00fasp\u011bch. Zam\u011b\u0159te se i na sledov\u00e1n\u00ed t\u011blesn\u00fdch obvod\u016f.<\/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\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1124x749.jpeg\" alt=\"Kolik kalori\u00ed sp\u00e1l\u00edte b\u011bh\u00e1n\u00edm, cyklistikou nebo ch\u016fz\u00ed? \" class=\"wp-image-206912\" width=\"843\" height=\"562\" title=\"Kolik kalori\u00ed sp\u00e1l\u00edte b\u011bh\u00e1n\u00edm, cyklistikou nebo ch\u016fz\u00ed? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Zacnete_pouzivat_aplikace_ktere_vam_pomuzou\"><\/span>13. Za\u010dn\u011bte pou\u017e\u00edvat aplikace, kter\u00e9 v\u00e1m pom\u016f\u017eou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeden z&nbsp;nejlep\u0161\u00edch v\u00fd\u017eivov\u00fdch kurz\u016f, kter\u00fd m\u016f\u017eete podstoupit, je up\u0159\u00edmn\u00e9 zapisov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku do nutri\u010dn\u00edch aplikac\u00ed typu <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a> nebo <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio<\/a>. Nau\u010d\u00edte se tak daleko l\u00e9pe odhadovat porce j\u00eddla p\u0159esn\u011b pro v\u00e1s. Mo\u017en\u00e1 objev\u00edte i skryt\u00e9 kalorick\u00e9 bomby, kter\u00e9 m\u00e1te nev\u011bdomky v&nbsp;j\u00eddeln\u00ed\u010dku.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e nem\u00e1te zku\u0161enosti se cvi\u010den\u00edm, za\u010d\u00edn\u00e1te s&nbsp;\u010dist\u00fdm \u0161t\u00edtem a nechcete spolupracovat s&nbsp;tren\u00e9rem, <strong>m\u016f\u017ee se v\u00e1m hodit \u0159ada aplikac\u00ed, kter\u00e9 v\u00e1m se cvi\u010den\u00edm pomohou.<\/strong> Vyzkou\u0161et m\u016f\u017eete t\u0159eba <a href=\"https:\/\/www.runtastic.com\/cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Runtastic<\/a>, <a href=\"https:\/\/www.freeletics.com\/en\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Freeletics<\/a> nebo <a href=\"https:\/\/8fit.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8fit<\/a>. Se zlep\u0161en\u00edm psychick\u00e9ho zdrav\u00ed m\u016f\u017ee pomoci \u0159ada medita\u010dn\u00edch aplikac\u00ed v&nbsp;\u010dele s&nbsp;jednou z&nbsp;nejpou\u017e\u00edvan\u011bj\u0161\u00edch v&nbsp;podob\u011b <a href=\"https:\/\/www.calm.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Calm<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Vedte_si_denik_a_dejte_tomu_cas\"><\/span>14. Ve\u010fte si den\u00edk a dejte tomu \u010das<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vzpom\u00edn\u00e1te na za\u010d\u00e1tek, kdy jste si zapisovali j\u00eddeln\u00ed\u010dek do den\u00edku? Sm\u011ble v&nbsp;tom pokra\u010dujte, <strong>zapisujte si i pocity<\/strong>, pro\u010d jste t\u0159eba sn\u011bdli celou pizzu, pytl\u00edk bramb\u016frk\u016f nebo kybl\u00edk zmrzliny. Snadn\u011bji tak najdete spou\u0161t\u011b\u010de va\u0161eho jedn\u00e1n\u00ed a m\u016f\u017eete pracovat na jejich odstran\u011bn\u00ed. Zapisujte si, co se v\u00e1m v&nbsp;dan\u00fd den povedlo, ale i nepovedlo. Pochvalte se a t\u0159eba se zamyslete, jak n\u011bjak\u00e9 v\u011bci je\u0161t\u011b zlep\u0161it.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je to sice kli\u0161\u00e9, ale pamatujte na to, \u017ee <strong>cesta je c\u00edl a zdrav\u00fd \u017eivotn\u00ed styl nem\u00e1 c\u00edlovou p\u00e1sku.<\/strong> Je to proces, kdy si osvoj\u00edte nov\u00e9 zdrav\u00e9 n\u00e1vyky, odstran\u00edte ty nezdrav\u00e9 a u\u017e\u00edv\u00e1te si j\u00edzdu za zdrav\u011bj\u0161\u00edm j\u00e1.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Budte_konzistentni_nikoliv_dokonali\"><\/span>15. Bu\u010fte konzistentn\u00ed, nikoliv dokonal\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Necht\u011bjte b\u00fdt dokonal\u00ed, precizn\u00ed a v\u0161e dodr\u017eovat na 100 %.<\/strong> O tom to nen\u00ed. Pomalu pracujte na vylep\u0161ov\u00e1n\u00ed va\u0161eho \u017eivotn\u00edho stylu, nepolevujte, bu\u010fte trp\u011bliv\u00ed, vytrval\u00ed a konzistentn\u00ed. Je to celo\u017eivotn\u00ed maraton, nikoliv sprint na 100 metr\u016f. <strong>I \u017eelva pr\u00fd kdysi porazila samotn\u00e9ho Achillea.<\/strong>&nbsp;&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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1124x749.jpg\" alt=\"Co je kl\u00ed\u010dem k hubnut\u00ed? Kalorick\u00fd deficit, konzistentnost a vytrvalost.\" class=\"wp-image-206925\" width=\"843\" height=\"562\" title=\"Co je kl\u00ed\u010dem k hubnut\u00ed? Kalorick\u00fd deficit, konzistentnost a vytrvalost.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00edt hubnout, cvi\u010dit nebo j\u00edst zdrav\u011bji nen\u00ed \u017e\u00e1dn\u00e1 raketov\u00e1 v\u011bda, jak se m\u016f\u017ee zd\u00e1t. Jen <strong>nesm\u00edte propadnout plan\u00fdm slib\u016fm detox\u016f, instantn\u00edch diet<\/strong> a dal\u0161\u00edch metod slibuj\u00edc\u00edch 10 kilogram\u016f dole u\u017e do 5 dn\u00ed. Ka\u017ed\u00fd m\u00e1 jinou startovn\u00ed pozici, a proto neplat\u00ed univerz\u00e1ln\u00ed programy pro ka\u017ed\u00e9ho. Je to o soustavn\u00e9m a pomal\u00e9m zlep\u0161ov\u00e1n\u00ed \u017eivotn\u00edho stylu, kter\u00fd ka\u017ed\u00fd m\u00e1me pon\u011bkud odli\u0161n\u00fd. A v&nbsp;neposledn\u00ed \u0159ad\u011b to zabere \u010das. Ale v\u011bci, kter\u00e9 za to v&nbsp;\u017eivot\u011b stoj\u00ed, v\u017edy zaberou n\u011bjak\u00fd \u010das.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A co pomohlo za\u010d\u00edt cvi\u010dit, hubnout a j\u00edst zdrav\u011bji v\u00e1m? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e rady a tipy. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se i va\u0161i p\u0159\u00e1tel\u00e9 dozv\u011bd\u011bli, jak za\u010d\u00edt zdrav\u011b j\u00edst, hubnout, cvi\u010dit a vydr\u017eet u toho.<\/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 are-vertically-aligned-top is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-top is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-columns is-style-default 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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak za\u010d\u00edt hubnout, cvi\u010dit a zdrav\u011b j\u00edst? V \u010dl\u00e1nku v\u00e1m prozrad\u00edme, jak to snadno zvl\u00e1dnout.<\/p>\n","protected":false},"author":65,"featured_media":206781,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-206779","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-strava-cs","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>15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak za\u010d\u00edt hubnout, cvi\u010dit a zdrav\u011b j\u00edst? V \u010dl\u00e1nku v\u00e1m prozrad\u00edme 15 jednoduch\u00fdch rad, d\u00edky kter\u00fdm trvale zhubnete a za\u010dnete zdrav\u011b \u017e\u00edt.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak za\u010d\u00edt hubnout, cvi\u010dit a zdrav\u011b j\u00edst? V \u010dl\u00e1nku v\u00e1m prozrad\u00edme 15 jednoduch\u00fdch rad, d\u00edky kter\u00fdm trvale zhubnete a za\u010dnete zdrav\u011b \u017e\u00edt.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-06T07:15:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-24T09:28:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst\",\"datePublished\":\"2021-01-06T07:15:00+00:00\",\"dateModified\":\"2023-03-24T09:28:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\"},\"wordCount\":4723,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png\",\"keywords\":[\"hubnut\u00ed\",\"strava\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\",\"name\":\"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png\",\"datePublished\":\"2021-01-06T07:15:00+00:00\",\"dateModified\":\"2023-03-24T09:28:43+00:00\",\"description\":\"Jak za\u010d\u00edt hubnout, cvi\u010dit a zdrav\u011b j\u00edst? V \u010dl\u00e1nku v\u00e1m prozrad\u00edme 15 jednoduch\u00fdch rad, d\u00edky kter\u00fdm trvale zhubnete a za\u010dnete zdrav\u011b \u017e\u00edt.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png\",\"width\":1200,\"height\":628,\"caption\":\"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst\"}]},{\"@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. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.\",\"sameAs\":[\"https:\/\/ondrej-klein.cz\/\",\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst - GymBeam Blog","description":"Jak za\u010d\u00edt hubnout, cvi\u010dit a zdrav\u011b j\u00edst? V \u010dl\u00e1nku v\u00e1m prozrad\u00edme 15 jednoduch\u00fdch rad, d\u00edky kter\u00fdm trvale zhubnete a za\u010dnete zdrav\u011b \u017e\u00edt.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/","og_type":"article","og_title":"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst - GymBeam Blog","og_description":"Jak za\u010d\u00edt hubnout, cvi\u010dit a zdrav\u011b j\u00edst? V \u010dl\u00e1nku v\u00e1m prozrad\u00edme 15 jednoduch\u00fdch rad, d\u00edky kter\u00fdm trvale zhubnete a za\u010dnete zdrav\u011b \u017e\u00edt.","og_url":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/","og_site_name":"GymBeam Blog","article_author":"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/","article_published_time":"2021-01-06T07:15:00+00:00","article_modified_time":"2023-03-24T09:28:43+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png","type":"image\/png"}],"author":"Ond\u0159ej Klein","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ond\u0159ej Klein","Estimated reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/"},"author":{"name":"Ond\u0159ej Klein","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5"},"headline":"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst","datePublished":"2021-01-06T07:15:00+00:00","dateModified":"2023-03-24T09:28:43+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/"},"wordCount":4723,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png","keywords":["hubnut\u00ed","strava","zdrav\u00fd \u017eivotn\u00ed styl"],"articleSection":["Jak zhubnout"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/","url":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/","name":"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png","datePublished":"2021-01-06T07:15:00+00:00","dateModified":"2023-03-24T09:28:43+00:00","description":"Jak za\u010d\u00edt hubnout, cvi\u010dit a zdrav\u011b j\u00edst? V \u010dl\u00e1nku v\u00e1m prozrad\u00edme 15 jednoduch\u00fdch rad, d\u00edky kter\u00fdm trvale zhubnete a za\u010dnete zdrav\u011b \u017e\u00edt.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_15tipuJakZhubnoutJistZdraveAcvicit.png","width":1200,"height":628,"caption":"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst"}]},{"@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. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.","sameAs":["https:\/\/ondrej-klein.cz\/","https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/206779","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=206779"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/206779\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/206781"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=206779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=206779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=206779"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=206779"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=206779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}