{"id":207498,"date":"2021-01-08T09:30:00","date_gmt":"2021-01-08T08:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=207498"},"modified":"2021-02-03T14:18:44","modified_gmt":"2021-02-03T13:18:44","slug":"co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/","title":{"rendered":"Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem?"},"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\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/#Co_vsechno_tvori_nas_celkovy_denni_energeticky_vydej\" title=\"Co v\u0161echno tvo\u0159\u00ed n\u00e1\u0161 celkov\u00fd denn\u00ed energetick\u00fd v\u00fddej\">Co v\u0161echno tvo\u0159\u00ed n\u00e1\u0161 celkov\u00fd denn\u00ed energetick\u00fd v\u00fddej<\/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\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/#Proc_prave_NEAT_muze_byt_klicove_pri_hubnuti\" title=\"Pro\u010d pr\u00e1v\u011b NEAT m\u016f\u017ee b\u00fdt kl\u00ed\u010dov\u00e9 p\u0159i hubnut\u00ed?\">Pro\u010d pr\u00e1v\u011b NEAT m\u016f\u017ee b\u00fdt kl\u00ed\u010dov\u00e9 p\u0159i hubnut\u00ed?<\/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\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/#Vyssi_NEAT_muze_snizit_mnozstvi_tuku_a_zlepsit_zdravi\" title=\"Vy\u0161\u0161\u00ed NEAT m\u016f\u017ee sn\u00ed\u017eit mno\u017estv\u00ed tuku a zlep\u0161it zdrav\u00ed\">Vy\u0161\u0161\u00ed NEAT m\u016f\u017ee sn\u00ed\u017eit mno\u017estv\u00ed tuku a zlep\u0161it zdrav\u00ed<\/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\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/#Jak_velky_kaloricky_deficit_muze_diky_NEAT_vzniknout\" title=\"Jak velk\u00fd kalorick\u00fd deficit m\u016f\u017ee d\u00edky NEAT vzniknout?\">Jak velk\u00fd kalorick\u00fd deficit m\u016f\u017ee d\u00edky NEAT vzniknout?<\/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\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/#7_tipu_jak_podporit_hubnuti_a_vice_se_prirozene_hybat\" title=\"7 tip\u016f, jak podpo\u0159it hubnut\u00ed a v\u00edce se p\u0159irozen\u011b h\u00fdbat\">7 tip\u016f, jak podpo\u0159it hubnut\u00ed a v\u00edce se 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-6\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Za\u010d\u00e1tek nov\u00e9ho roku je pro mnoho lid\u00ed spojen s p\u0159edsevzet\u00edmi. A asi nen\u00ed \u017e\u00e1dn\u00fdm p\u0159ekvapen\u00edm, \u017ee velk\u00e1 \u010d\u00e1st z nich souvis\u00ed se zm\u011bnou postavy a hubnut\u00edm. \u0158ad\u00edte se i vy mezi lidi, kte\u0159\u00ed u\u017e si n\u011bkolik let <strong>ne\u00fasp\u011b\u0161n\u011b d\u00e1vaj\u00ed za c\u00edl zhubnout<\/strong> ur\u010dit\u00fd po\u010det kilogram\u016f a ka\u017ed\u00fd rok toto \u010d\u00edslo pouze navy\u0161uj\u00ed o nov\u011b nabranou hmotnost? Pak je mo\u017en\u00e1 na \u010dase ud\u011blat v \u017eivot\u011b zm\u011bny, kter\u00e9 v\u00e1m opravdu pom\u016f\u017eou. A mo\u017en\u00e1 budete sami p\u0159ekvapen\u00ed, \u017ee sta\u010d\u00ed opravdu m\u00e1lo, aby se ru\u010di\u010dka na v\u00e1ze <strong>kone\u010dn\u011b pohnula sm\u011brem dol\u016f.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sly\u0161eli jste u\u017e n\u011bkdy o zkratce <strong>NEAT?<\/strong> Pokud ne, tak d\u00e1vejte dobr\u00fd pozor. To, co se za n\u00ed skr\u00fdv\u00e1, v\u00e1m toti\u017e kone\u010dn\u011b pom\u016f\u017ee <strong>pochopit tajemstv\u00ed hubnut\u00ed <\/strong>a tak\u00e9 vysv\u011btl\u00ed, pro\u010d va\u0161e kamar\u00e1dka m\u016f\u017ee s nads\u00e1zkou sn\u00edst i slona, ani\u017e by p\u0159ibrala, a vy naopak mus\u00edte p\u0159em\u00fd\u0161let t\u00e9m\u011b\u0159 nad ka\u017ed\u00fdm soustem, abyste si v\u00e1hu udr\u017eeli.<\/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=\"Co_vsechno_tvori_nas_celkovy_denni_energeticky_vydej\"><\/span>Co v\u0161echno tvo\u0159\u00ed n\u00e1\u0161 celkov\u00fd denn\u00ed energetick\u00fd v\u00fddej<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Energii, kterou b\u011bhem dne \u00famysln\u011b nebo ne\u00famysln\u011b vyd\u00e1me, m\u016f\u017eeme<strong> za\u0159adit do 4 kategori\u00ed.<\/strong> Ka\u017ed\u00e1 z nich se na na\u0161em v\u00fddeji pod\u00edl\u00ed odli\u0161nou m\u00edrou. P\u0159ibli\u017en\u011b v\u0161ak m\u016f\u017eeme \u0159\u00edct, \u017ee<strong> BMR (baz\u00e1ln\u00ed metabolismus) m\u00e1 na v\u00fddeji nejv\u011bt\u0161\u00ed pod\u00edl, jedn\u00e1 se asi o 60\u201375 % celkov\u00e9 vydan\u00e9 energie<\/strong>. P\u0159ibli\u017en\u011b <strong>15 % <\/strong>pak tvo\u0159\u00ed <strong>NEAT<\/strong> (necvi\u010debn\u00ed aktivity), <strong>10 % TEF <\/strong>(termick\u00fd efekt potravin) a <strong>5 % EAT<\/strong> (cvi\u010debn\u00ed aktivity).&nbsp; A co tyto tajemn\u00e9 zkratky vlastn\u011b bl\u00ed\u017ee znamenaj\u00ed? <span style=\"color:#ff6600\" class=\"tadv-color\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Baz\u00e1ln\u00ed metabolismus (BMR \u2013 Basal Metabolic Rate)<\/strong> \u2013 tento \u00fadaj vyjad\u0159uje po\u010det kalori\u00ed, kter\u00e9 na\u0161e t\u011blo<strong> sp\u00e1l\u00ed v klidu pro zachov\u00e1n\u00ed z\u00e1kladn\u00edch \u017eivotn\u00edch funkc\u00ed.<\/strong> Tyto kalorie tedy udr\u017euj\u00ed v \u010dinnosti na\u0161e srdce, pl\u00edce, nervov\u00fd syst\u00e9m, ledviny, st\u0159eva, pohlavn\u00ed org\u00e1ny, svaly atd. Snadn\u00fdm zp\u016fsobem, jak odhadnout hodnotu baz\u00e1ln\u00edho metabolismu bez laboratorn\u00edch pokus\u016f, je <strong>u\u017eit\u00ed rovnice pro v\u00fdpo\u010det. <\/strong>Jedn\u00edm z nejp\u0159esn\u011bj\u0161\u00edch zp\u016fsob\u016f, pokud nezn\u00e1te sv\u00e9 % t\u011blesn\u00e9ho tuku, je u\u017eit\u00ed Miffin-St. Jeorovy rovnice. Pokud tuto hodnotu zn\u00e1te, m\u016f\u017eete pou\u017e\u00edt nap\u0159\u00edklad Katch-McArdlovu rovnici. Nejjednodu\u0161\u0161\u00ed pro v\u00e1s v\u0161ak bude <strong>zadat hodnoty do <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/bmr-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161\u00ed kalkula\u010dky,<\/strong><\/a> kter\u00e1 ud\u011bl\u00e1 v\u00fdpo\u010det za v\u00e1s. Jeho hodnota je ovlivn\u011bna mnoha faktory, jako je nap\u0159\u00edklad v\u00e1\u0161 v\u011bk \u010di t\u011blesn\u00e9 slo\u017een\u00ed. <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>O tom, jak si spo\u010d\u00edtat hodnotu BMR, se v\u00edce do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/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>2. Termick\u00fd efekt j\u00eddla (TEF \u2013 Thermic Effect of Food)<\/strong> \u2013 jedn\u00e1 se o energii, kterou na\u0161e <strong>t\u011blo pot\u0159ebuje k tomu, aby zpracovalo p\u0159ijatou potravu.<\/strong> Je pot\u0159eba br\u00e1t v potaz i to, \u017ee ka\u017ed\u00e1 makro\u017eivina m\u00e1 termick\u00fd efekt odli\u0161n\u00fd. Nejvy\u0161\u0161\u00ed termick\u00fd efekt maj\u00ed <strong>b\u00edlkoviny, konkr\u00e9tn\u011b se jedn\u00e1 p\u0159ibli\u017en\u011b o 20\u201330 %. <\/strong>Znamen\u00e1 to tedy, \u017ee ze 100 takov\u00fdch kalori\u00ed se do na\u0161eho t\u011bla vst\u0159eb\u00e1 jen p\u0159ibli\u017en\u011b 70\u201380 kcal v z\u00e1vislosti na typu p\u0159ijat\u00e9 b\u00edlkoviny. H\u016f\u0159e u\u017e jsou na tom <strong>sacharidy,<\/strong> jejich\u017e termick\u00fd efekt se pohybuje n\u011bkde mezi<strong> 5\u201310 %, a tuky s rozmez\u00edm 0\u20133 %.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Termogeneze spojena s cvi\u010den\u00edm (EAT \u2013 Exercise Activity Thermogenesis)<\/strong> \u2013 jedn\u00e1 se o po\u010det kalori\u00ed, kter\u00e9 va\u0161e <strong>t\u011blo vyd\u00e1 b\u011bhem cvi\u010den\u00ed.<\/strong> Spadaj\u00ed sem ve\u0161ker\u00e9 sportovn\u00ed aktivity, kter\u00e9 provozujete, jako je nap\u0159\u00edklad silov\u00fd tr\u00e9nink, HIIT \u010di jak\u00e9koliv kardio. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/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>4. Termogeneze spojena s ostatn\u00edmi aktivitami mimo cvi\u010den\u00ed (NEAT \u2013 Non-Exercise Activity Thermogenesis)<\/strong> \u2013 jedn\u00e1 se o po\u010det kalori\u00ed, kter\u00e9 va\u0161e <strong>t\u011blo vyd\u00e1 b\u011bhem aktivit, kter\u00e9 nejsou p\u0159\u00edmo cvi\u010den\u00edm.<\/strong> Spad\u00e1 sem nap\u0159\u00edklad to, \u017ee si dojdete pro pit\u00ed, nerv\u00f3zn\u011b podup\u00e1v\u00e1te nohou, \u010de\u0161ete si vlasy a podobn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\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\/DSC02006-1124x751.jpg\" alt=\"Jak zhubnout\" class=\"wp-image-207502\" width=\"843\" height=\"563\" title=\"Jak zhubnout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-2048x1368.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=\"Proc_prave_NEAT_muze_byt_klicove_pri_hubnuti\"><\/span>Pro\u010d pr\u00e1v\u011b NEAT m\u016f\u017ee b\u00fdt kl\u00ed\u010dov\u00e9 p\u0159i hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e tomu mo\u017en\u00e1 nev\u011b\u0159\u00edte, m\u016f\u017ee b\u00fdt v\u00e1\u0161 <strong>v\u00fddej b\u011bhem dne zna\u010dn\u011b ovlivn\u011bn drobnostmi, <\/strong>kter\u00fdm b\u011b\u017en\u011b nep\u0159ikl\u00e1d\u00e1te pozornost. U\u017e jen samotn\u00e1 poloha, ve kter\u00e9 tr\u00e1v\u00edte v\u011bt\u0161inu dne, m\u00e1 zna\u010dn\u00fd vliv, a je tedy rozd\u00edl, jestli den prole\u017e\u00edte, prosed\u00edte nebo, prostoj\u00edte. Uka\u017eme si to na p\u0159\u00edkladu 80kg studenta, kter\u00fd 6 hodin denn\u011b tr\u00e1v\u00ed u\u010den\u00edm.&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>V prvn\u00edm p\u0159\u00edpad\u011b, kdy se u\u010d\u00ed ml\u010dky vle\u017ee a pouze si pro\u010d\u00edt\u00e1 u\u010divo, <strong>sp\u00e1l\u00ed za tuto dobu p\u0159ibli\u017en\u011b 624 kcal<\/strong> (v\u010detn\u011b BMR).&nbsp;<\/li><li>V druh\u00e9m p\u0159\u00edpad\u011b, kdy se u\u010d\u00ed nahlas vsed\u011b a u toho poklep\u00e1v\u00e1 nohama, m\u016f\u017ee jeho <strong>v\u00fddej za stejnou dobu dos\u00e1hnout a\u017e 864 kcal<\/strong> (v\u010detn\u011b BMR).&nbsp;<\/li><li>Ve t\u0159et\u00edm p\u0159\u00edpad\u011b, kdy se u\u010d\u00ed nahlas a u toho chod\u00ed po byt\u011b, h\u00e1z\u00ed si s m\u00ed\u010dkem nebo d\u011bl\u00e1 jinou podobnou aktivitu, kter\u00e1 mu pom\u00e1h\u00e1 se soust\u0159edit a mluvit o t\u00e9matu, <strong>sp\u00e1l\u00ed za tuto dobu p\u0159ibli\u017en\u011b 1056 kcal <\/strong>(v\u010detn\u011b BMR). <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na prvn\u00ed pohled rozd\u00edl nemus\u00ed b\u00fdt a\u017e tak patrn\u00fd, pokud v\u0161ak vezmeme do \u00favahy, \u017ee se tento student bude b\u011bhem zkou\u0161kov\u00e9ho u\u010dit alespo\u0148<strong> 3 t\u00fddny<\/strong> (5 dn\u00ed v t\u00fddnu pr\u00e1v\u011b zm\u00edn\u011bn\u00fdch 6 hodin), sp\u00e1l\u00ed <strong>vle\u017ee celkem 9360 kcal, vsed\u011b 12960 kcal a vestoje 15840 kcal<\/strong>. Rozd\u00edl mezi st\u00e1n\u00edm a le\u017een\u00edm je <strong>6480 kcal. <\/strong>Pokud tedy n\u00e1\u0161 student zm\u011bn\u00ed polohu u\u010den\u00ed z lehu do stoje, m\u016f\u017ee za 3 t\u00fddny u\u010den\u00ed sp\u00e1lit necel\u00e9 kilo tuku, nebo\u0165 to obsahuje <strong>7700 kcal.<\/strong> A to u\u017e se vyplat\u00ed, ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b odm\u011bny v podob\u011b \u00fabytku hmotnosti v\u00e1s jist\u011b pot\u011b\u0161\u00ed i vy\u0161\u0161\u00ed efektivnosti nau\u010den\u00e9 l\u00e1tky, kterou budete p\u0159i hlasit\u00e9m od\u0159\u00edk\u00e1v\u00e1n\u00ed vn\u00edmat v\u00edce smysly, l\u00e9pe si ji osvoj\u00edte a d\u00edky v\u011bt\u0161\u00edmu p\u0159\u00edsunu kysl\u00edku i zapamatujete. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\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\/iStock-1239528377-1-1124x749.jpg\" alt=\"Jak snadno zhubnout d\u00edky NEAT\" class=\"wp-image-207530\" width=\"843\" height=\"562\" title=\"Jak snadno zhubnout d\u00edky NEAT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-2048x1365.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=\"Vyssi_NEAT_muze_snizit_mnozstvi_tuku_a_zlepsit_zdravi\"><\/span>Vy\u0161\u0161\u00ed NEAT m\u016f\u017ee sn\u00ed\u017eit mno\u017estv\u00ed tuku a zlep\u0161it zdrav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K podobn\u00fdm v\u00fdsledk\u016fm, jako jsme si uk\u00e1zali u student\u016f v\u00fd\u0161e, dosp\u011bli i sami v\u00fdzkumn\u00edci. Vztah mezi <strong>p\u0159\u00edr\u016fstkem tuku p\u0159i nedostate\u010dn\u00e9m v\u00fddeji energie prost\u0159ednictv\u00edm NEAT <\/strong>byl dok\u00e1z\u00e1n nap\u0159\u00edklad u studie s dvaceti dobrovoln\u00edky (10 \u0161t\u00edhl\u00fdch a 10 ob\u00e9zn\u00edch). Ti byli vystaveni podobn\u00e9mu prost\u0159ed\u00ed, p\u0159i\u010dem\u017e bylo zkoum\u00e1no<strong> dr\u017een\u00ed t\u011bla a pohyb za \u00fa\u010delem hodnocen\u00ed NEAT. <\/strong>Dobrovoln\u00edci se v\u011bnovali sv\u00fdm b\u011b\u017en\u00fdm denn\u00edm \u010dinnostem a necvi\u010dili. V\u00fdsledky uk\u00e1zaly, \u017ee <strong>ob\u00e9zn\u00ed jedinci v\u00edce sed\u011bli, konkr\u00e9tn\u011b o 2,5 hodiny d\u00e9le.<\/strong> V\u00fdzkumn\u00edci nav\u00edc zjistili, \u017ee pokud by ob\u00e9zn\u00ed jedinci provozovali stejn\u00e9 aktivity NEAT jako ti \u0161t\u00edhl\u00ed, tedy pokud by tento \u010das neprosed\u011bli, <strong>zv\u00fd\u0161il by se jejich v\u00fddej o 350 kcal za den.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160t\u00edhlej\u0161\u00ed t\u011blo <\/strong>v\u0161ak nen\u00ed jedin\u00fdm benefitem, kter\u00fd z\u00edsk\u00e1te, pokud zapoj\u00edte v\u00edce necvi\u010debn\u00edch \u010dinnost\u00ed. Aktivn\u011bj\u0161\u00edm \u017eivotem <strong>sn\u00ed\u017e\u00edte v\u00fdskyt chronick\u00fdch onemocn\u011bn\u00ed, obezity, cukrovky, kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed, vysok\u00e9ho krevn\u00edho tlaku a podobn\u011b.<\/strong> Pokud v\u00e1s v\u0161ak \u017e\u00e1dn\u00e9 z uveden\u00fdch onemocn\u011bn\u00ed netr\u00e1p\u00ed, m\u016f\u017ee pr\u00e1v\u011b <strong>hubnut\u00ed b\u00fdt tou hlavn\u00ed motivac\u00ed,<\/strong> pro\u010d b\u00fdt aktivn\u011bj\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201312]<\/span><\/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=\"Jak_velky_kaloricky_deficit_muze_diky_NEAT_vzniknout\"><\/span>Jak velk\u00fd kalorick\u00fd deficit m\u016f\u017ee d\u00edky NEAT vzniknout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi v\u00e1s nep\u0159ekvap\u00edm informac\u00ed, \u017ee den m\u00e1 24 hodin. Pokud budeme po\u010d\u00edtat s ide\u00e1lem, tak \u010dlov\u011bk 8 hodin z toho prosp\u00ed. Zb\u00fdv\u00e1 n\u00e1m 16 hodin, kter\u00e9 jsou kl\u00ed\u010dov\u00e9 v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edme zhubnout. Z\u00e1le\u017e\u00ed jen na ka\u017ed\u00e9m z n\u00e1s, jak je vyu\u017eijeme. <strong>Uka\u017eme si to bl\u00ed\u017ee na p\u0159\u00edkladu 2 \u017een \u2013 Jany a Lucie.<\/strong> Jana je ne\u0161\u0165astn\u00e1, proto\u017ee by cht\u011bla d\u00e1t p\u00e1r kilo dol\u016f, bohu\u017eel se j\u00ed to v\u0161ak neda\u0159\u00ed. Ti\u0161e z\u00e1vid\u00ed Lucii, kter\u00e1 si <strong>m\u016f\u017ee dop\u0159\u00e1t, na co m\u00e1 chu\u0165, a nep\u0159ib\u00edr\u00e1.<\/strong> Jak je to mo\u017en\u00e9? P\u0159edpokl\u00e1dejme, \u017ee <strong>ob\u011b v\u00e1\u017e\u00ed 65 kg a jed\u00ed stejn\u00e9 j\u00eddlo.<\/strong> Do jak\u00e9 m\u00edry se m\u016f\u017ee li\u0161it jejich pr\u016fm\u011brn\u00fd denn\u00ed v\u00fddej? <\/p>\n\n\n\n<p><strong>Uka\u017eme si to na zjednodu\u0161en\u00e9m p\u0159\u00edkladu:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Jana<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>sp\u00e1nek<\/strong> (8 hod) \u2013 494 kcal<\/li><li><strong>chyst\u00e1n\u00ed do pr\u00e1ce,<\/strong> p\u0159\u00edprava sn\u00eddan\u011b a j\u00eddla na cel\u00fd den, lehk\u00fd \u00faklid bytu (1 hod) \u2013 143 kcal<\/li><li><strong>cesta do pr\u00e1ce<\/strong> (15 min ch\u016fze, 30 min j\u00edzda autobusem) \u2013 83 kcal<\/li><li><strong>pr\u00e1ce v kancel\u00e1\u0159i u po\u010d\u00edta\u010de <\/strong>(8 hodin) \u2013 780 kcal<\/li><li><strong>cesta z pr\u00e1ce<\/strong> (15 min ch\u016fze, 30 min j\u00edzda autobusem) \u2013 83 kcal<\/li><li><strong>b\u011bh rychlost\u00ed 8 km\/h <\/strong>(40 min) \u2013 360 kcal<\/li><li><strong>le\u017een\u00ed ve\u010der u televize (3 hod)<\/strong> \u2013 195 kcal<\/li><li><strong>ostatn\u00ed \u010dinnosti,<\/strong> jako je jeden\u00ed, sprchov\u00e1n\u00ed a dal\u0161\u00ed nen\u00e1ro\u010dn\u00e9 aktivity (2 hod) \u2013 286 kcal [10]<\/li><\/ul>\n\n\n\n<p>Celkov\u00fd v\u00fddej Jany v\u010detn\u011b baz\u00e1ln\u00edho metabolismu by za cel\u00fd den mohl b\u00fdt p\u0159ibli\u017en\u011b <strong>2424 kcal<\/strong>.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Lucie<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>sp\u00e1nek<\/strong> (8 hod) \u2013 494 kcal<\/li><li><strong>chyst\u00e1n\u00ed do pr\u00e1ce,<\/strong> p\u0159\u00edprava sn\u00eddan\u011b a j\u00eddla na cel\u00fd den, lehk\u00fd \u00faklid bytu (1 hod) \u2013 143 kcal<\/li><li><strong>cesta do pr\u00e1ce p\u011b\u0161ky rychlou ch\u016fz\u00ed <\/strong>(45 min) \u2013 244 kcal<\/li><li><strong>v\u00fdkon zam\u011bstn\u00e1n\u00ed \u2013 pokojsk\u00e1<\/strong> (8 hod) \u2013 2080 kcal<\/li><li><strong>cesta z pr\u00e1ce p\u011b\u0161ky rychlou ch\u016fz\u00ed <\/strong>(45 min) \u2013 244 kcal<\/li><li><strong>b\u011bh rychlost\u00ed 10 km\/h <\/strong>(1 hod) \u2013 637 kcal<\/li><li><strong>ryt\u00ed zahrady<\/strong> (1,5 hod)<strong> <\/strong>\u2013 487 kcal<\/li><li><strong>\u00faklid dom\u00e1cnosti <\/strong>(1 hod) \u2013 214 kcal<\/li><li><strong>ostatn\u00ed \u010dinnosti,<\/strong> jako je jeden\u00ed, sprchov\u00e1n\u00ed a dal\u0161\u00ed nen\u00e1ro\u010dn\u00e9 aktivity (1 hod) \u2013 143 kcal<\/li><li><strong>\u010dten\u00ed vle\u017ee v posteli<\/strong> (1 hod) \u2013 85 kcal [10]<\/li><\/ul>\n\n\n\n<p>Celkov\u00fd v\u00fddej Lucie v\u010detn\u011b baz\u00e1ln\u00edho metabolismu by za cel\u00fd den mohl b\u00fdt p\u0159ibli\u017en\u011b <strong>4277 kcal<\/strong>.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/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\/aktivni-1124x749.jpg\" alt=\"Jak vytvo\u0159it kalorick\u00fd deficit d\u00edky NEAT\" class=\"wp-image-207549\" width=\"843\" height=\"562\" title=\"Jak vytvo\u0159it kalorick\u00fd deficit d\u00edky NEAT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Jasn\u011b, p\u0159\u00edklad Lucie u\u017e je tro\u0161ku p\u0159ehnan\u00fd a v\u011bt\u0161ina z n\u00e1s pravd\u011bpodobn\u011b nem\u00e1 tolik voln\u00e9ho \u010dasu b\u00fdt tak aktivn\u00ed, ale co jsme t\u00edm cht\u011bli \u0159\u00edct? Kdy\u017e se Jana a Lucie sejdou u k\u00e1vy a budou se bavit o sv\u00e9m \u017eivotn\u00edm stylu, <strong>mohou \u017e\u00edt v domn\u011bn\u00ed, \u017ee je jejich aktivita p\u0159ibli\u017en\u011b stejn\u00e1<\/strong> \u2013 ob\u011b chod\u00ed do pr\u00e1ce, ob\u011b se staraj\u00ed o dom\u00e1cnost, a dokonce i ob\u011b chod\u00ed b\u011bhat. Na z\u00e1klad\u011b t\u011bchto informac\u00ed m\u016f\u017ee Jana nab\u00edt dojmu, \u017ee m\u00e1 Lucie z\u00e1zra\u010dnou genetickou v\u00fdbavu, d\u00edky kter\u00e9 m\u016f\u017ee sn\u00edst, co chce, a nep\u0159ibere. Nen\u00ed tomu ov\u0161em tak. Jde jen o to, \u017ee m\u00e1 <strong>Lucie velk\u00fd v\u00fddej p\u0159i aktivit\u00e1ch, kter\u00e9 nesouvisej\u00ed se sportem (NEAT). <\/strong>Obecn\u011b je pot\u0159eba si uv\u011bdomit, \u017ee lid\u00e9, kte\u0159\u00ed maj\u00ed <strong>manu\u00e1ln\u00ed pr\u00e1ci a do toho se ve voln\u00e9m \u010dase h\u00fdbou, <\/strong>spaluj\u00ed mnohdy i n\u011bkolikan\u00e1sobn\u011b v\u00edce kalori\u00ed oproti t\u011bm, kte\u0159\u00ed \u017eij\u00ed sedav\u00fdm zp\u016fsobem \u017eivota. I proto mohou aktivn\u011bj\u0161\u00ed lid\u00e9 prost\u011b v\u00edce j\u00edst a nep\u0159ib\u00edraj\u00ed.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zkuste se zamyslet nad t\u00edm, jak vypad\u00e1 v\u00e1\u0161 den v porovn\u00e1n\u00ed s v\u00fddejem Lucie. Po\u0159\u00e1d m\u00e1te pocit, \u017ee je \u017eivot nef\u00e9r a p\u0159ib\u00edr\u00e1te i ze vzduchu, nebo<strong> zji\u0161\u0165ujete, \u017ee asi nejste tak aktivn\u00ed, jak jste si mysleli? <\/strong>Mo\u017en\u00e1 se tak\u00e9 \u0159ad\u00edte mezi lidi, kte\u0159\u00ed <strong>kv\u016fli \u00fa\u010deln\u00fdm sportovn\u00edm aktivit\u00e1m zanedb\u00e1vaj\u00ed ty ostatn\u00ed.<\/strong> No schv\u00e1ln\u011b \u2013 stalo se v\u00e1m n\u011bkdy, \u017ee jste se m\u00edsto \u00faklidu nebo proch\u00e1zky s rodinou rad\u0161i nat\u00e1hli na gau\u010d, proto\u017ee jste v\u011bd\u011bli, \u017ee v\u00e1s odpoledne \u010dek\u00e1 tr\u00e9nink, a tak jste na n\u011bj cht\u011bli nasb\u00edrat s\u00edly?&nbsp;<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste sebekriticky naznali, \u017ee je ve va\u0161ich b\u011b\u017en\u00fdch dnech<strong> prostor pro zlep\u0161en\u00ed,<\/strong> je to skv\u011bl\u00fd prvn\u00ed krok k tomu, abyste <strong>byli v\u00edce aktivn\u00ed a snadn\u011bji hubli.<\/strong> Inspirovat se m\u016f\u017eete na\u0161imi <strong>7 tipy, jak na to.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_tipu_jak_podporit_hubnuti_a_vice_se_prirozene_hybat\"><\/span>7 tip\u016f, jak podpo\u0159it hubnut\u00ed a v\u00edce se p\u0159irozen\u011b h\u00fdbat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Cho\u010fte<\/h3>\n\n\n\n<p>Asi nemus\u00edme podrobn\u011b rozeb\u00edrat skute\u010dnost, \u017ee je pro n\u00e1s <strong>ch\u016fze nejp\u0159irozen\u011bj\u0161\u00edm pohybem. <\/strong>Pravd\u011bpodobn\u011b u\u017e jste sly\u0161eli i o tom, \u017ee by ka\u017ed\u00fd<strong> \u010dlov\u011bk m\u011bl denn\u011b uj\u00edt 10 000 krok\u016f. <\/strong>Pokud nem\u00e1te \u017e\u00e1dn\u00fd jin\u00fd pohyb a jsou kroky t\u00e9m\u011b\u0159 jedinou aktivitou, kter\u00e9 se v\u011bnujete, pak pro v\u00e1s m\u016f\u017ee b\u00fdt tato magick\u00e1 hranice ide\u00e1ln\u00ed. Podle studie toti\u017e existuje \u010d\u00e1st populace s n\u00edzkou denn\u00ed aktivitou, kter\u00e1 ujde denn\u011b pouze 2000\u20132500 krok\u016f. Tito lid\u00e9 by se m\u011bli sna\u017eit <strong>jejich po\u010det nav\u00fd\u0161it. <\/strong>Jestli jste v\u0161ak aktivn\u00ed i jinak, chod\u00edte do posilovny, plavete nebo d\u011bl\u00e1te jak\u00fdkoliv jin\u00fd sport,<strong> nen\u00ed nutn\u00e9 se striktn\u011b dr\u017eet 10 000. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<p>Rozhodn\u011b byste se v\u0161ak ch\u016fzi nem\u011bli vyh\u00fdbat, nebo\u0165 m\u00e1<strong> pom\u011brn\u011b mnoho pozitivn\u00edch benefit\u016f.<\/strong> Doch\u00e1z\u00ed p\u0159i n\u00ed k pou\u017eit\u00ed v\u00edce ne\u017e poloviny t\u011blesn\u00fdch sval\u016f. M\u00edra jejich zapojen\u00ed se odv\u00edj\u00ed od rychlosti a sklonu ter\u00e9nu. Z\u00e1rove\u0148 se v\u00e1m d\u00edky n\u00ed zlep\u0161\u00ed fyzick\u00e1 kondice, kardiovaskul\u00e1rn\u00ed zdrav\u00ed \u010di krevn\u00ed tlak. Tento druh pohybu m\u00e1 v\u0161ak tak\u00e9 <strong>pozitivn\u00ed vliv na va\u0161e psychick\u00e9 zdrav\u00ed.<\/strong> Slovn\u00ed spojen\u00ed \u201cjdu si vyv\u011btrat hlavu\u201d, kdy\u017e se jdete proj\u00edt, tedy rozhodn\u011b nevzniklo n\u00e1hodou. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"912\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png\" alt=\"Zhubn\u011bte d\u00edky ch\u016fzi\" class=\"wp-image-207564\" title=\"Zhubn\u011bte d\u00edky ch\u016fzi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png 912w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-325x400.png 325w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5.png 1059w\" sizes=\"auto, (max-width: 912px) 100vw, 912px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jak zapojit v\u00edce ch\u016fze do b\u011b\u017en\u00e9ho dne?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Alespo\u0148 \u010d\u00e1st cesty do pr\u00e1ce b\u011b\u017ete p\u011b\u0161ky.&nbsp;<\/strong><\/li><li><strong>Vyhn\u011bte se v\u00fdtah\u016fm a eskal\u00e1tor\u016fm.<\/strong><\/li><li><strong>Ud\u011blejte si b\u011bhem dne alespo\u0148 malou proch\u00e1zku. Ka\u017ed\u00e1 minuta nav\u00edc se po\u010d\u00edt\u00e1.&nbsp;<\/strong><\/li><li><strong>B\u011b\u017ete p\u011b\u0161ky na n\u00e1kup, ob\u011bd nebo na sch\u016fzku s p\u0159\u00e1teli.&nbsp;<\/strong><\/li><li><strong>M\u00edsto sezen\u00ed v kav\u00e1rn\u011b si vezm\u011bte k\u00e1vu s sebou a b\u011b\u017ete se s p\u0159\u00e1teli proj\u00edt.&nbsp;<\/strong><\/li><li><strong>Cho\u010fte u poslouch\u00e1n\u00ed podcast\u016f nebo meeting\u016f.<\/strong><\/li><li><strong>M\u00edsto telefonov\u00e1n\u00ed b\u011b\u017ete \u010dlov\u011bka nav\u0161t\u00edvit nebo telefonujte p\u0159i ch\u016fzi.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017enost\u00ed, jak zapojit v\u00edce krok\u016f do va\u0161eho dne, je spousta. Z\u00e1le\u017e\u00ed jen na v\u00e1s, co si vyberete. Abychom v\u00e1s trochu namotivovali \u2013 80kg \u010dlov\u011bk sp\u00e1l\u00ed <strong>za 20 minut rychl\u00e9 ch\u016fze do schod\u016f 235 kcal,<\/strong> co\u017e je re\u00e1ln\u00e9 ka\u017ed\u00fd den splnit, pokud bude poctiv\u011b vy\u0161lap\u00e1vat ka\u017ed\u00fd schod. Kdy\u017e nebudeme br\u00e1t v potaz adaptaci metabolismu a dal\u0161\u00ed vedlej\u0161\u00ed faktory, <strong>sp\u00e1lil by tento \u010dlov\u011bk za rok 85775 kcal, a to jen d\u00edky ka\u017edodenn\u00edm 20 minut\u00e1m rychl\u00e9 ch\u016fze do schod\u016f.<\/strong> Pro zaj\u00edmavost \u2013 t\u00edmto zp\u016fsobem by mohl sp\u00e1lit energii, kter\u00e1 odpov\u00edd\u00e1<strong> p\u0159ibli\u017en\u011b 11 kg tuku.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pom\u00e1hejte ostatn\u00edm&nbsp;<\/h3>\n\n\n\n<p>Ur\u010dit\u011b m\u00e1te ve sv\u00e9m okol\u00ed n\u011bkoho, <strong>kdo va\u0161\u00ed pomoci r\u00e1d vyu\u017eije.<\/strong> Ve v\u00fdsledku bude spokojen\u00fd jak \u010dlov\u011bk, kter\u00e9mu uleh\u010d\u00edte pr\u00e1ci, tak i vy, a to dokonce dvojn\u00e1sobn\u011b. <strong>Zv\u00fd\u0161\u00edte si toti\u017e energetick\u00fd v\u00fddej, d\u00edky \u010demu\u017e budete snadn\u011bji hubnout, a nav\u00edc v\u00e1s m\u016f\u017ee h\u0159\u00e1t u srd\u00ed\u010dka dobr\u00fd pocit,<\/strong> \u017ee jste n\u011bkomu pomohli. Op\u011bt m\u00e1te spoustu mo\u017enost\u00ed, jak se zapojit:&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1087\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg\" alt=\"Zhubn\u011bte snadno i bez cvi\u010den\u00ed\" class=\"wp-image-207585\" title=\"Zhubn\u011bte snadno i bez cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg 1087w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-387x400.jpg 387w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1486x1536.jpg 1486w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss.jpg 1800w\" sizes=\"auto, (max-width: 1087px) 100vw, 1087px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pohl\u00eddejte n\u011bkomu d\u011bti.<\/strong> Prckov\u00e9 budou r\u00e1di za zm\u011bnu, rodi\u010de si odpo\u010dinou a vy str\u00e1v\u00edte aktivn\u00ed den \u2013 v\u00fdhra na v\u0161ech front\u00e1ch.&nbsp;<\/li><li><strong>Vyven\u010dete psa.<\/strong> Jist\u011b bl\u00edzko v\u00e1s bydl\u00ed n\u011bkdo, kdo u\u017e nezvl\u00e1d\u00e1 tolik chodit, ale jeho mazl\u00ed\u010dek by si r\u00e1d ud\u011blal del\u0161\u00ed v\u00fdlet. Dop\u0159ejte mu to.&nbsp;<\/li><li><strong>Nab\u00eddn\u011bte se, \u017ee zajdete na n\u00e1kup.<\/strong> Tuto nab\u00eddku ocen\u00ed jak lid\u00e9 z okol\u00ed, kte\u0159\u00ed u\u017e to sami nezvl\u00e1daj\u00ed, tak i va\u0161i bl\u00edzc\u00ed, kter\u00fdm se nechce nebo nemaj\u00ed zrovna \u010das.&nbsp;<\/li><li><strong>Pomozte s rekonstrukc\u00ed. <\/strong>P\u0159i t\u011bchto prac\u00edch se hod\u00ed ka\u017ed\u00e1 ruka. A o\u0161krabat ze\u010f, vymalovat, odnosit star\u00fd n\u00e1bytek nebo sestavit nov\u00fd jist\u011b zvl\u00e1dnete.<\/li><li><strong>Pomozte v dom\u00e1cnosti nebo na zahrad\u011b.&nbsp;<\/strong><\/li><li><strong>Odme\u0165te sn\u00edh v cel\u00e9 ulici.&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<p>V\u011bd\u011bli jste, \u017ee 80kg \u010dlov\u011bk m\u016f\u017ee p\u0159i intenzivn\u00edm hodinov\u00e9m odhazov\u00e1n\u00ed sn\u011bhu <strong>sp\u00e1lit za hodinu a\u017e 600 kcal?<\/strong> Tyto dobrovolnick\u00e9 \u010dinnosti jdou mnohdy provozovat i brig\u00e1dn\u011b, tak\u017ee krom\u011b sp\u00e1len\u00fdch kalori\u00ed si m\u016f\u017eete i vyd\u011blat n\u011bjak\u00e9 pen\u00edze. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Neztr\u00e1cejte \u010das \u010dek\u00e1n\u00edm<\/h3>\n\n\n\n<p>M\u00e1te kamar\u00e1dy, kte\u0159\u00ed nikdy nep\u0159ijdou nikam v\u010das, a vy tak<strong> tr\u00e1v\u00edte des\u00edtky minut sezen\u00edm a \u010dek\u00e1n\u00edm na n\u011b?<\/strong> P\u0159ehodno\u0165te sv\u016fj p\u0159\u00edstup. I dvacetiminutov\u00e1 proch\u00e1zka v okol\u00ed srazu se po\u010d\u00edt\u00e1. Stejn\u011b tak m\u016f\u017eete tr\u00e1vit i \u010dek\u00e1n\u00ed na autobus nebo vlak, pokud v\u00e1m jede za del\u0161\u00ed dobu. A i kdy\u017e v\u00edte, \u017ee p\u0159ijede do p\u00e1r minut, ani tak nemus\u00edte sed\u011bt na lavi\u010dce a tup\u011b z\u00edrat p\u0159ed sebe. <strong>Chodit m\u016f\u017eete i na t\u011bch p\u00e1r metrech u zast\u00e1vky, p\u0159\u00edpadn\u011b se m\u016f\u017eete proj\u00edt p\u011b\u0161ky na dal\u0161\u00ed zast\u00e1vku <\/strong>a tam se napojit na dopravn\u00ed prost\u0159edek.&nbsp;<\/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\">4. V\u011bnujte se dom\u00e1cnosti<\/h3>\n\n\n\n<p>V souvislosti s dom\u00e1c\u00edmi pracemi se lid\u00e9 <strong>d\u011bl\u00ed do dvou skupin<\/strong> \u2013 jedni si je <strong>u\u017e\u00edvaj\u00ed<\/strong> a nemohou se do\u010dkat dal\u0161\u00edho vys\u00e1v\u00e1n\u00ed, jin\u00ed je <strong>nen\u00e1vid\u00ed<\/strong> a jejich prov\u00e1d\u011bn\u00ed oddaluj\u00ed, co to jen jde. Ide\u00e1ln\u011b, dokud to za n\u011b neud\u011bl\u00e1 n\u011bkdo jin\u00fd. Ale h\u00e1dejte, <strong>kdo m\u00e1 v\u011bt\u0161\u00ed v\u00fddej NEAT?<\/strong> Ano, ti co se do nich pust\u00ed a jsou schopni jim v\u011bnovat i mnoho hodin t\u00fddn\u011b. Takov\u00e1 70kg \u017eena sp\u00e1l\u00ed pr\u016fm\u011brn\u011b dom\u00e1c\u00edmi pracemi p\u0159ibli\u017en\u011b <strong>210 kcal (v\u010detn\u011b BMR) za hodinu.<\/strong> M\u016f\u017ee se v\u00e1m to zd\u00e1t jako nic, ale kdy\u017e vezmete v potaz, \u017ee takov\u00e1 \u0161ikovn\u00e1 hospody\u0148ka m\u016f\u017ee str\u00e1vit t\u011bmito aktivitami i 2 hodiny denn\u011b, najednou to m\u00e1me <strong>2940 kcal za t\u00fdden, co\u017e je energie ukryt\u00e1 v 550 g (5,5 tabulek) ml\u00e9\u010dn\u00e9 \u010dokol\u00e1dy.<\/strong> A to u\u017e je slu\u0161n\u00e9 mno\u017estv\u00ed, \u017ee? Pokud se pravideln\u011b v\u011bnujete aktivn\u00edmu \u00faklidu, m\u016f\u017eete si bez probl\u00e9mu d\u00e1t \u0159\u00e1dek \u010dokol\u00e1dy ke k\u00e1v\u011b, a p\u0159esto b\u00fdt v deficitu a hubnout. Tak\u017ee automatick\u00fd vysava\u010d, kter\u00fd za v\u00e1s ud\u011bl\u00e1 ve\u0161kerou pr\u00e1ci, schovejte zp\u00e1tky do krabice, darujte ho n\u011bkomu, kdo u\u017e na \u00faklid s\u00e1m nem\u00e1 s\u00edlu, a pus\u0165te se hezky do pr\u00e1ce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud byste cht\u011bli v\u00e1\u0161 v\u00fddej b\u011bhem \u00faklidu je\u0161t\u011b zv\u00fd\u0161it, zkuste si <strong>vymyslet takov\u00fd mal\u00fd ukl\u00edzec\u00ed workout.<\/strong> Jednotliv\u00e9 \u010dinnosti prokl\u00e1dejte<strong> d\u0159epov\u00e1n\u00edm, klikov\u00e1n\u00edm \u010di angli\u010d\u00e1ky.<\/strong> Uvid\u00edte, \u017ee si d\u00e1te b\u011bhem hodinky po\u0159\u00e1dn\u011b do t\u011bla, a kdy\u017e si k tomu pust\u00edte svou obl\u00edbenou hudbu, bude v\u00e1s to jist\u011b i bavit.&nbsp;<\/p>\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\/iStock-1001385576-1124x750.jpg\" alt=\"Jak zhubnout doma bez cvi\u010den\u00ed\" class=\"wp-image-207601\" width=\"843\" height=\"563\" title=\"Jak zhubnout doma bez cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Zahradni\u010dte<\/h3>\n\n\n\n<p>Zahradni\u010den\u00edm rozhodn\u011b nemysl\u00edme, abyste si sedli na zahradn\u00ed traktor, kter\u00fd za v\u00e1s ud\u011bl\u00e1 ve\u0161kerou pr\u00e1ci (i kdy\u017e i p\u0159i samotn\u00e9m ovl\u00e1d\u00e1n\u00ed traktoru sp\u00e1l\u00edte v\u00edce energie, ne\u017e kdybyste jen le\u017eeli). Existuje v\u0161ak mnoho <strong>efektivn\u011bj\u0161\u00edch \u010dinnost\u00ed,<\/strong> kter\u00fdm se m\u016f\u017eete na zahr\u00e1dce v\u011bnovat. Co takhle vyzkou\u0161et ryt\u00ed?<strong> Oproti le\u017een\u00ed se p\u0159i t\u00e9to aktivit\u011b v\u00e1\u0161 v\u00fddej zv\u00fd\u0161\u00ed a\u017e p\u011btkr\u00e1t. <\/strong>80kg mu\u017e tak za hodinku sp\u00e1l\u00ed kr\u00e1sn\u00fdch 400 kcal. Pustit se m\u016f\u017eete i do za\u0159ez\u00e1v\u00e1n\u00ed ke\u0159\u016f nebo odplevelov\u00e1n\u00ed, kter\u00e9<strong> zv\u00fd\u0161\u00ed v\u00e1\u0161 v\u00fddej p\u0159ibli\u017en\u011b \u010dty\u0159ikr\u00e1t.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/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\">6. Dejte si mini workout, kdykoliv to jde<\/h3>\n\n\n\n<p>\u010cek\u00e1te, a\u017e v\u00e1m p\u0159\u00edtelkyn\u011b kone\u010dn\u011b uvoln\u00ed r\u00e1no p\u0159ed odchodem koupelnu? <strong>Vyu\u017eijte \u010das a ud\u011blejte si p\u00e1r d\u0159ep\u016f a klik\u016f.<\/strong> Rozproud\u00edte t\u00edm krev v t\u011ble, a nav\u00edc lehce <strong>zv\u00fd\u0161\u00edte sv\u016fj v\u00fddej. <\/strong>Stejn\u011b efektivn\u011b m\u016f\u017eete vyu\u017e\u00edt i reklamn\u00ed pauzu u va\u0161eho obl\u00edben\u00e9ho ve\u010dern\u00edho filmu nebo zab\u00edt \u010das, ne\u017e se v\u00e1m uva\u0159\u00ed nap\u0159\u00edklad t\u011bstoviny. Mo\u017en\u00e1 se na v\u00e1s budou d\u00edvat lid\u00e9 v okol\u00ed ze za\u010d\u00e1tku zvl\u00e1\u0161tn\u011b, ale a\u017e uvid\u00ed, jak se tyto drobnosti <strong>pozitivn\u011b projevuj\u00ed na va\u0161\u00ed postav\u011b,<\/strong> pochop\u00ed to a dost mo\u017en\u00e1 se k v\u00e1m i p\u0159idaj\u00ed.&nbsp;<\/p>\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\/doma-wor-1124x854.jpg\" alt=\"Zhubn\u011bte d\u00edky kr\u00e1tk\u00e9mu dom\u00e1c\u00edmu tr\u00e9ninku\" class=\"wp-image-207615\" width=\"843\" height=\"641\" title=\"Zhubn\u011bte d\u00edky kr\u00e1tk\u00e9mu dom\u00e1c\u00edmu tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1124x854.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-400x304.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1536x1167.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Le\u017ete jen v noci<\/h3>\n\n\n\n<p>Jak jsme si \u0159ekli u\u017e na za\u010d\u00e1tku \u010dl\u00e1nku, u\u017e jen to, jestli le\u017e\u00edte, nebo sed\u00edte, m\u00e1 ve v\u00fdsledku pom\u011brn\u011b <strong>podstatn\u00fd vliv na celkov\u00fd energetick\u00fd v\u00fddej.<\/strong> Pokud se sna\u017e\u00edte zv\u00fd\u0161it NEAT, sna\u017ete se vle\u017ee tr\u00e1vit opravdu jen ten \u010das, kdy sp\u00edte (cca 8\u20139 hodin). I <strong>u televize se sna\u017ete sed\u011bt,<\/strong> a pokud ji m\u00e1te nap\u0159\u00edklad v kuchyni nebo si pou\u0161t\u00edte TV vys\u00edl\u00e1n\u00ed z notebooku, <strong>m\u016f\u017eete u sv\u00e9ho obl\u00edben\u00e9ho seri\u00e1lu i st\u00e1t<\/strong> a rovnou vyu\u017e\u00edt \u010das pro p\u0159\u00edpravu j\u00eddla na dal\u0161\u00ed den. Stejn\u011b tak pokud si \u010dtete nebo se u\u010d\u00edte, je pro zv\u00fd\u0161en\u00ed v\u00fddeje lep\u0161\u00ed tr\u00e1vit \u010das vsed\u011b. <strong>M\u016f\u017eete sed\u011bt i na <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>m\u00ed\u010di<\/strong><\/a><strong>,<\/strong> d\u00edky \u010demu\u017e zapoj\u00edte v\u00edce svalov\u00fdch parti\u00ed. A dokonce jsou i lid\u00e9, kter\u00fdm se nejl\u00e9pe u\u010d\u00ed p\u0159i ch\u016fzi, tak\u017ee i to m\u016f\u017eete zkusit. Je jen na v\u00e1s, do jak\u00e9 m\u00edry se s t\u011bmito zm\u011bnami vypo\u0159\u00e1d\u00e1te. \u010casem u\u017e v\u00e1s t\u0159eba ani nenapadne, \u017ee byste si m\u011bli v autobuse sednout.&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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bu\u010fme k sob\u011b up\u0159\u00edmn\u00ed. Pokud je t\u00e9m\u011b\u0159 ve\u0161ker\u00e1 va\u0161e aktivita b\u011bhem t\u00fddne to, \u017ee si zajedete autem na hodinu t\u0159ikr\u00e1t t\u00fddn\u011b do fitka a mysl\u00edte si, \u017ee \u017eijete aktivn\u011b, nen\u00ed tomu tak. <strong>NEAT <\/strong>p\u0159edstavuj\u00edc\u00ed kalorie sp\u00e1len\u00e9 b\u011b\u017en\u00fdmi aktivitami mimo cvi\u010den\u00ed, je pro n\u00e1\u0161 v\u00fddej<strong> d\u016fle\u017eit\u011bj\u0161\u00ed polo\u017eku ne\u017e samotn\u00fd sport.<\/strong> T\u00edm samoz\u0159ejm\u011b ne\u0159\u00edk\u00e1me, \u017ee se m\u00e1te na silov\u00fd tr\u00e9nink vyka\u0161lat. Zkuste se v\u0161ak<strong> zam\u011b\u0159it i na to, co d\u011bl\u00e1te ve zb\u00fdvaj\u00edc\u00edm \u010dase.<\/strong> Den m\u00e1 24 hodin, pokud 8 hodin sp\u00edte a 8 hodin jste pr\u016fm\u011brn\u011b v pr\u00e1ci, je jen na v\u00e1s, jak<strong> zbyl\u00fdch 8 hodin str\u00e1v\u00edte. <\/strong>M\u016f\u017eete za\u010d\u00edt t\u00edm, \u017ee budete<strong> v\u00edce chodit,<\/strong> m\u00e9n\u011b le\u017eet, nesednete si v autobuse, zapoj\u00edte se v\u00edce do<strong> \u00faklidu nebo pom\u016f\u017eete n\u011bkomu v okol\u00ed. <\/strong>Mo\u017enost\u00ed je spousta. A\u0165 u\u017e se budete v\u011bnovat \u010demukoliv, uvid\u00edte, \u017ee \u010dasem se tyto \u010dinnosti projev\u00ed jak na va\u0161em zdrav\u00ed, tak i na <strong>zm\u011bn\u011b postavy.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat 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>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pokud se sna\u017e\u00edte zhubnout a jedin\u00fd v\u00e1\u0161 pohyb je hodina ve fitku n\u011bkolikr\u00e1t do t\u00fddne, nemus\u00ed to b\u00fdt ta spr\u00e1vn\u00e1 cesta. V dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1m vysv\u011btl\u00edme, co je to NEAT a jak souvis\u00ed s hubnut\u00edm. D\u00edky n\u011bmu m\u016f\u017eete shazovat kila snadno, ani\u017e byste museli intenzivn\u011b cvi\u010dit. <\/p>\n","protected":false},"author":100,"featured_media":207644,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,6681,6861,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-207498","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-kalorie-cs","10":"tag-metabolismus","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hubnout m\u016f\u017eete i bez cvi\u010den\u00ed, a to pomoc\u00ed ch\u016fze a dal\u0161\u00edch b\u011b\u017en\u00fdch aktivit. 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