{"id":207705,"date":"2021-01-06T18:35:13","date_gmt":"2021-01-06T17:35:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=207705"},"modified":"2023-10-06T15:40:08","modified_gmt":"2023-10-06T13:40:08","slug":"15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/","title":{"rendered":"15 tipov, ako schudn\u00fa\u0165, za\u010da\u0165 cvi\u010di\u0165 a zdravo jes\u0165"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#1_Rozhodnite_sa_a_bezte_za_svojim_zdravsim_ja\" title=\"1. Rozhodnite sa a be\u017ete za svoj\u00edm zdrav\u0161\u00edm ja\">1. Rozhodnite sa a be\u017ete za svoj\u00edm zdrav\u0161\u00edm ja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#2_Ujasnite_si_co_je_vasim_cielom_a_co_konkretne_chcete_dosiahnut\" title=\"2. Ujasnite si, \u010do je va\u0161im cie\u013eom a \u010do konkr\u00e9tne chcete dosiahnu\u0165\">2. Ujasnite si, \u010do je va\u0161im cie\u013eom a \u010do konkr\u00e9tne chcete dosiahnu\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#3_Zacnite_pozvolna_a_neprepalte_start\" title=\"3. Za\u010dnite pozvo\u013ena a neprep\u00e1\u013ete \u0161tart\">3. Za\u010dnite pozvo\u013ena a neprep\u00e1\u013ete \u0161tart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#4_Urobte_si_zoznam_navykov_ktore_vam_brania_alebo_naopak_pomahaju_v_dosiahnuti_vasho_ciela\" title=\"4. Urobte si zoznam n\u00e1vykov, ktor\u00e9 v\u00e1m br\u00e1nia, alebo naopak pom\u00e1haj\u00fa v dosiahnut\u00ed v\u00e1\u0161ho cie\u013ea\">4. Urobte si zoznam n\u00e1vykov, ktor\u00e9 v\u00e1m br\u00e1nia, alebo naopak pom\u00e1haj\u00fa v dosiahnut\u00ed v\u00e1\u0161ho cie\u013ea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#5_Postupne_zapracujte_na_zlepseni_jedalnicku\" title=\"5. Postupne zapracujte na zlep\u0161en\u00ed jed\u00e1lni\u010dku\">5. Postupne zapracujte na zlep\u0161en\u00ed jed\u00e1lni\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.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#6_Dajte_sa_na_krabickovanie_a_pripravu_jedla_doma\" title=\"6. Dajte sa na krabi\u010dkovanie a pr\u00edpravu jedla doma\">6. Dajte sa na krabi\u010dkovanie a pr\u00edpravu jedla 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.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#7_Obmedzte_tekute_kalorie_a_pridany_cukor\" title=\"7. Obmedzte tekut\u00e9 kal\u00f3rie a pridan\u00fd cukor\">7. Obmedzte tekut\u00e9 kal\u00f3rie a pridan\u00fd cukor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#8_Premyslajte_ako_sa_co_najviac_prirodzene_hybat\" title=\"8. Prem\u00fd\u0161\u013eajte, ako sa \u010do najviac prirodzene h\u00fdba\u0165\">8. Prem\u00fd\u0161\u013eajte, ako sa \u010do najviac prirodzene h\u00fdba\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#9_Robte_taky_sport_aky_vas_bavi\" title=\"9. Robte tak\u00fd \u0161port, ak\u00fd v\u00e1s bav\u00ed\">9. Robte tak\u00fd \u0161port, ak\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.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#10_Stavte_aspon_raz_za_mesiac_na_aktivny_vikend\" title=\"10. Stavte aspo\u0148 raz za mesiac na akt\u00edvny v\u00edkend\">10. Stavte aspo\u0148 raz za mesiac na akt\u00edvny 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.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#11_Neodmenujte_sa_za_cvicenie_jedlom_a_nejedzte_z_nudy\" title=\"11. Neodme\u0148ujte sa za cvi\u010denie jedlom a nejedzte z nudy\">11. Neodme\u0148ujte sa za cvi\u010denie jedlom a nejedzte z 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.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#12_Najdite_si_partaka_poproste_o_pomoc_a_neprestavajte_ked_sa_nedari\" title=\"12. N\u00e1jdite si par\u0165\u00e1ka, poproste o pomoc a neprest\u00e1vajte, ke\u010f sa nedar\u00ed\">12. N\u00e1jdite si par\u0165\u00e1ka, poproste o pomoc a neprest\u00e1vajte, ke\u010f sa nedar\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.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#13_Zacnite_pouzivat_aplikacie_ktore_vam_pomozu\" title=\"13. Za\u010dnite pou\u017e\u00edva\u0165 aplik\u00e1cie, ktor\u00e9 v\u00e1m pom\u00f4\u017eu\">13. Za\u010dnite pou\u017e\u00edva\u0165 aplik\u00e1cie, ktor\u00e9 v\u00e1m pom\u00f4\u017eu<\/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.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#14_Vedte_si_dennik_a_dajte_tomu_cas\" title=\"14. Ve\u010fte si denn\u00edk a dajte tomu \u010das\">14. Ve\u010fte si denn\u00edk a dajte 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.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#15_Budte_konzistentni_nie_dokonali\" title=\"15. Bu\u010fte konzistentn\u00ed, nie dokonal\u00ed\">15. Bu\u010fte konzistentn\u00ed, nie 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.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pozn\u00e1te ten pocit, ke\u010f sa r\u00e1no prebud\u00edte, a&nbsp;c\u00edtite vo vzduchu nie\u010do nov\u00e9, svie\u017ee a d\u00fafate, \u017ee&nbsp;<strong>dne\u0161ok je kone\u010dne t\u00fdm d\u0148om, ke\u010f je ide\u00e1lne na sebe za\u010da\u0165 maka\u0165.<\/strong>&nbsp;Pln\u00ed pr\u00edvalu novej energie v&nbsp;\u017eil\u00e1ch, radosti a&nbsp;o\u010dak\u00e1vania skvel\u00fdch v\u00fdsledkov mo\u017eno dok\u00e1\u017eete aj prv\u00fdch p\u00e1r t\u00fd\u017ed\u0148ov drie\u0165 do \u00famoru, ale zrazu v\u00e1m za\u010dne doch\u00e1dza\u0165 \u0161\u0165ava a motiv\u00e1cia, preto\u017ee na sebe nevid\u00edte v\u00fdsledky svojej snahy.&nbsp;<strong>P\u00fdtate sa, ako to nevzda\u0165, jes\u0165 zdravo, schudn\u00fa\u0165 a cvi\u010di\u0165,<\/strong>&nbsp;bez toho, aby ste nad t\u00fdm museli extr\u00e9mne prem\u00fd\u0161\u013ea\u0165 a obetova\u0165 tomu v\u0161etok svoj vo\u013en\u00fd \u010das? Postupn\u00e1 zmena a vytvorenie nov\u00fdch n\u00e1vykov, ktor\u00e9 v\u00e1s naved\u00fa na spr\u00e1vnu cestu, chv\u00ed\u013eu zaberie. A&nbsp;ktor\u00e9 to s\u00fa? V\u0161etko sa postupne dozviete a pam\u00e4tajte, be\u017e\u00edte beh na dlh\u00fa tra\u0165, nie \u0161print.<\/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_Rozhodnite_sa_a_bezte_za_svojim_zdravsim_ja\"><\/span>1. Rozhodnite sa a be\u017ete za svoj\u00edm zdrav\u0161\u00edm ja<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=\"Ako schudn\u00fa\u0165 5 kilogramov? Rozhodnite sa a cho\u010fte si za t\u00fdm.\" class=\"wp-image-206821\" title=\"Ako schudn\u00fa\u0165 5 kilogramov? Rozhodnite sa a cho\u010fte si za t\u00fdm.\" 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 pondelka kone\u010dne za\u010dnem chudn\u00fa\u0165\u201c,<\/em>&nbsp;hovor\u00ed drviv\u00e1 v\u00e4\u010d\u0161ina ne\u00faspe\u0161n\u00fdch di\u00e9t\u00e1rov, ktor\u00e1 sa to\u010d\u00ed v nemilosrdnom kruhu di\u00e9tovania, nasledovanom op\u00e4tovn\u00fdm priberan\u00edm a star\u00fdm zn\u00e1mym jojo efektom. Len\u017ee to, \u017eia\u013e, nem\u00e1 so zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom ve\u013ea spolo\u010dn\u00e9ho.&nbsp;<strong>Ten nie je na t\u00fd\u017ede\u0148 alebo na mesiac, je na cel\u00fd \u017eivot.<\/strong>&nbsp;Len tak urob\u00edte maximum pre \u010do najzdrav\u0161\u00ed \u017eivot v&nbsp;plnej sile a v&nbsp;dobrej forme. Nemus\u00edte sa v\u00f4bec ni\u010doho b\u00e1\u0165, zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl rozhodne neznamen\u00e1 ra\u0148ajkova\u0165 zelerov\u00fa \u0161\u0165avu, jes\u0165 dvakr\u00e1t denne kuracie m\u00e4so na vode s&nbsp;ry\u017eou a&nbsp;kombinova\u0165 to so \u0161al\u00e1tom so \u0161al\u00e1tom na tis\u00edc sp\u00f4sobov. Sta\u010d\u00ed za\u010da\u0165 postupne zlep\u0161ova\u0165 v\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl podobne, ako si napr\u00edklad vylep\u0161ujete postavi\u010dku vo svojej ob\u013e\u00fabenej online hre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najprv je ale potrebn\u00e9 sa rozhodn\u00fa\u0165, preto\u017ee od toho sa v\u0161etko odv\u00edja.&nbsp;<strong>Pre\u010do chcete schudn\u00fa\u0165 a cvi\u010di\u0165?<\/strong>&nbsp;Rob\u00edte tak, preto\u017ee v\u00e1m to nazna\u010dil v\u00e1\u0161 \u017eivotn\u00fd partner, doktor, rodina alebo sa v\u00e1s dotklo necitliv\u00e9 prehl\u00e1senie niekoho, kto o&nbsp;v\u00e1s v\u00f4bec ni\u010d nevie?&nbsp;<strong>\u010co je va\u0161e PRE\u010cO, \u010do poh\u00e1\u0148a va\u0161u t\u00fa\u017ebu \u00eds\u0165 si za lep\u0161\u00edm ja?<\/strong> \u0160t\u00fadie a&nbsp;vlastn\u00e9 sk\u00fasenosti ukazuj\u00fa na to, \u017ee \u013eudia s\u00fa pri chudnut\u00ed ove\u013ea \u00faspe\u0161nej\u0161\u00ed, ke\u010f ich motiv\u00e1cia vy\u017earuje priamo z&nbsp;nich a&nbsp;chc\u00fa to dok\u00e1za\u0165 kv\u00f4li sebe, nie kv\u00f4li niekomu in\u00e9mu.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>N\u00e1jdite si svoje pre\u010do, sp\u00ed\u0161te si ich na papier alebo do denn\u00edka<\/strong> a z \u010dasu na \u010das si ho pripome\u0148te. M\u00f4\u017ee to by\u0165 \u010doko\u013evek, \u010do vych\u00e1dza z v\u00e1s samotn\u00fdch. A pokia\u013e v\u00e1s zauj\u00edma, ako rozhodne neza\u010d\u00edna\u0165 s novoro\u010dn\u00fdm predsavzat\u00edm a ak\u00fdmko\u013evek cie\u013eom, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-najhorsich-sposobov-ako-zacat-s-novorocnym-predsavzatim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>10 najhor\u0161\u00edch sp\u00f4sobov, ako za\u010da\u0165 s novoro\u010dn\u00fdm predsavzat\u00edm.<\/b><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Ujasnite_si_co_je_vasim_cielom_a_co_konkretne_chcete_dosiahnut\"><\/span>2. Ujasnite si, \u010do je va\u0161im cie\u013eom a \u010do konkr\u00e9tne chcete dosiahnu\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prem\u00fd\u0161\u013eali ste niekedy nad t\u00fdm,&nbsp;<strong>\u010do vlastne znamen\u00e1 schudn\u00fa\u0165, cvi\u010di\u0165 alebo jes\u0165 zdravo?<\/strong> \u017de sa pok\u00fasite \u201enie\u010do\u201c zhodi\u0165, sem tam si <a href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zabeha\u0165<\/a>&nbsp;alebo z\u00e1js\u0165 do fitka a&nbsp;zjes\u0165 za de\u0148 kus zeleniny? Ke\u010f neviete, kam a&nbsp;pre\u010do idete, je to akoby ste sa ocitli na lodi plaviacej sa po otvorenom mori bez kompasu, navig\u00e1cie a&nbsp;v\u0161etko ste nechali na n\u00e1hode.&nbsp;<strong>Svoje pre\u010do u\u017e m\u00e1te, teraz je potrebn\u00e9 ur\u010di\u0165 si konkr\u00e9tny, re\u00e1lny a&nbsp;\u010dasovo ohrani\u010den\u00fd cie\u013e.<\/strong>&nbsp;\u010co tak za\u010da\u0165 t\u00fdm, \u017ee schudnete 5 kilogramov do troch mesiacov? Pam\u00e4tajte si, \u017ee 5 kilogramov nemus\u00ed by\u0165 cie\u013eov\u00e1 \u010diara, ale len jeden z&nbsp;m\u00ed\u013enikov na ceste. Ku svojim &#8220;pre\u010do&#8221; si nap\u00ed\u0161te konkr\u00e9tne ciele. Rozde\u013ete si ich na \u010diastkov\u00e9 ciele v&nbsp;horizonte t\u00fd\u017ed\u0148ov, mesiacov a stanovte si deadline v&nbsp;podobe kontroln\u00fdch dn\u00ed, ke\u010f budete zaznamen\u00e1va\u0165 svoj pokrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neprepadnite&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" class=\"ek-link\">detoxom<\/a>, instantn\u00fdm keto di\u00e9tam alebo r\u00f4znym pr\u00e1\u0161kov\u00fdm di\u00e9tam, a&nbsp;<strong>pokia\u013e ste sa u\u017e v&nbsp;minulosti pok\u00fa\u0161ali schudn\u00fa\u0165, zamyslite sa, pre\u010do v\u00e1m to nevy\u0161lo<\/strong>,&nbsp;a ak\u00e9 n\u00e1stroje v&nbsp;podobe di\u00e9t a cvi\u010den\u00ed v\u00e1m nevyhovovali. Ak to nevy\u0161lo u\u017e nieko\u013ekokr\u00e1t, ve\u013emi pravdepodobne to nebude fungova\u0165 ani teraz. Ak sa chcete dozvedie\u0165 o&nbsp;stanovovan\u00ed cie\u013eov&nbsp;viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a&nbsp;neprestanete cvi\u010di\u0165 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=\"wp-block-heading is-style-default\">Ako schudn\u00fa\u0165 5 kilogramov?<\/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\"><p style=\"text-align: center\">denn\u00e9 ciele<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">t\u00fd\u017edenn\u00e9 ciele<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">mesa\u010dn\u00e9 ciele<\/th><th class=\"has-text-align-center\" data-align=\"center\">3-mesa\u010dn\u00fd cie\u013e<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zjes\u0165 2 kusy ovocia, 4 kusy zeleniny a \u00eds\u0165 si na 30 min\u00fat za\u0161portova\u0165 (beh, pl\u00e1vanie, cyklistika, silov\u00fd tr\u00e9ning alebo oby\u010dajn\u00e1 prech\u00e1dzka)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Schudn\u00fa\u0165 0,42 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Schudn\u00fa\u0165 1,7 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Schudn\u00fa\u0165 5 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Zacnite_pozvolna_a_neprepalte_start\"><\/span>3. Za\u010dnite pozvo\u013ena a neprep\u00e1\u013ete \u0161tart<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eA od zajtra nejem \u017eiadny lepok, cukor, lakt\u00f3zu, sacharidy ani tuky, a&nbsp;budem ka\u017ed\u00fd de\u0148 \u0161portova\u0165, niekedy aj dvakr\u00e1t denne.\u201c<\/em>&nbsp;&nbsp;<strong>\u010casto na seba m\u00e1me a\u017e pr\u00edli\u0161 vysok\u00e9 n\u00e1roky,<\/strong>&nbsp;a to sa z\u00e1konite podp\u00ed\u0161e zlyhan\u00edm za t\u00fd\u017ede\u0148, dva alebo aj mesiac. Ale d\u00f4jde k nemu. Potom si mo\u017eno poviete, \u017ee to za to nestoj\u00ed, ke\u010f sa tak sna\u017e\u00edte, v\u00fdsledky s\u00fa minim\u00e1lne a stoj\u00ed v\u00e1s to enormn\u00e9 mno\u017estvo psychick\u00fdch a fyzick\u00fdch s\u00edl.&nbsp;<strong>Cez noc sa nestanete niek\u00fdm in\u00fdm<\/strong>, tak nem\u00f4\u017eete o\u010dak\u00e1va\u0165, \u017ee dlhodobo vydr\u017e\u00edte jes\u0165 potraviny, ktor\u00fdch n\u00e1zvy si mus\u00edte googli\u0165, a chodi\u0165 do posil\u0148ovne p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne cvi\u010di\u0165 drepy, m\u0155tve \u0165ahy a bench press, ke\u010f ste v posil\u0148ovni nikdy v \u017eivote neboli. Ak \u017eijete v nastaven\u00ed mysle &#8220;v\u0161etko alebo ni\u010d&#8221;, m\u00e1te men\u0161iu \u0161ancu, \u017ee svoj cie\u013e dostanete. &nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako za\u010da\u0165 pozvo\u013ena?<\/strong>&nbsp;Pozrite sa na to, \u010do jete, ako \u017eijete a&nbsp;ako sa h\u00fdbete.&nbsp;<strong>S&nbsp;\u00faplne nekompromisnou \u00faprimnos\u0165ou si aspo\u0148 t\u00fd\u017ede\u0148 zapisujte v\u0161etko, \u010do zjete a vypijete.<\/strong>&nbsp;Zaznamen\u00e1vate si tie\u017e, ko\u013eko \u010dasu venujete \u0161portov\u00fdm aktivit\u00e1m, soci\u00e1lnym sie\u0165am, sledovaniu telev\u00edzie a&nbsp;streamovac\u00edch platforiem, aj to, ako tr\u00e1vite vo\u013en\u00fd \u010das. Pravdepodobne budete prekvapen\u00ed, \u017ee sa zrejme nestravujete tak zdravo, ako ste si mysleli, a&nbsp;mo\u017eno zist\u00edte, kam v\u00e1m utek\u00e1 to\u013eko vo\u013en\u00e9ho \u010dasu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pexels-vlada-karpovich-4050300-_-OK-1124x750.jpg\" alt=\"Ako za\u010da\u0165 jes\u0165 zdravo, cvi\u010di\u0165 a schudn\u00fa\u0165?\" class=\"wp-image-206834\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ako za\u010da\u0165 jes\u0165 zdravo, cvi\u010di\u0165 a schudn\u00fa\u0165?\" 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\" \/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Urobte_si_zoznam_navykov_ktore_vam_brania_alebo_naopak_pomahaju_v_dosiahnuti_vasho_ciela\"><\/span>4. Urobte si zoznam n\u00e1vykov, ktor\u00e9 v\u00e1m br\u00e1nia, alebo naopak pom\u00e1haj\u00fa v dosiahnut\u00ed v\u00e1\u0161ho cie\u013ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f u\u017e ste si starostlivo pop\u00edsali v\u00e1\u0161 s\u00fa\u010dasn\u00fd \u017eivotn\u00fd \u0161t\u00fdl v podobe typick\u00e9ho t\u00fd\u017edenn\u00e9ho cyklu, m\u00e1te unik\u00e1tnu mo\u017enos\u0165 pozrie\u0165 sa na n\u00e1vyky, ktor\u00e9 hraj\u00fa pre, alebo naopak proti v\u00e1m, na ceste k zdrav\u0161iemu \u017eivotn\u00e9mu \u0161t\u00fdlu. Ke\u010f n\u00e1jdete tie, ktor\u00e9 v\u00e1m h\u00e1d\u017eu polen\u00e1 pod nohy, zamyslite sa, ako ich postupne za\u010da\u0165 odb\u00farava\u0165. \u010co tak sk\u00fasi\u0165 si da\u0165 limit na sledovanie soci\u00e1lnych siet\u00ed, Netflixu alebo stanovi\u0165 pevn\u00fd po\u010det v\u00e4\u010d\u0161\u00edch jed\u00e1l po\u010das d\u0148a? <\/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, ktor\u00e9 by mohli hra\u0165 proti v\u00e1m:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nevedom\u00e9 jedenie a ma\u0161krtenie, zajedanie stresu, nepravideln\u00e1 strava, ve\u010dern\u00e9 n\u00e1jazdy na chladni\u010dku, prokrastin\u00e1cia alebo nadmern\u00e9 sledovanie soci\u00e1lnych siet\u00ed a streamovac\u00edch slu\u017eieb.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>N\u00e1vyky, ktor\u00e9 by mohli hra\u0165 vo v\u00e1\u0161 prospech:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pravideln\u00fd jed\u00e1lni\u010dek, jedenie aspo\u0148 2 porci\u00ed ovocia a 4 porci\u00ed <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny <\/a>ka\u017ed\u00fd de\u0148, pevne stanoven\u00fd \u010das na \u0161portov\u00fa aktivitu, h\u013eadanie sp\u00f4sobov, ako viac vyu\u017e\u00edva\u0165 nohy ako dopravn\u00fd prostriedok, alebo akt\u00edvne str\u00e1ven\u00fd v\u00edkend aspo\u0148 raz za mesiac. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,44248,8350,28792,46435,46912,7185,36322\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Postupne_zapracujte_na_zlepseni_jedalnicku\"><\/span>5. Postupne zapracujte na zlep\u0161en\u00ed jed\u00e1lni\u010dku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prekvapilo v\u00e1s, \u010do ste vo svojom t\u00fd\u017edennom z\u00e1zname stravy na\u0161li? Ak nie, tak sa zd\u00e1, \u017ee m\u00e1te jed\u00e1lni\u010dek skoro pod palcom.&nbsp;<strong>Nez\u00e1le\u017e\u00ed na tom, ak\u00e1 je va\u0161a \u0161tartovn\u00e1 poz\u00edcia<\/strong>, ale na krokoch, ktor\u00e9 podniknete k zlep\u0161eniu v\u00e1\u0161ho jed\u00e1lni\u010dka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010da\u0165 jes\u0165 pod\u013ea jed\u00e1lni\u010dka z potrav\u00edn, ktor\u00e9 nepozn\u00e1te, kop\u00edrova\u0165 jed\u00e1lni\u010dek od fitness celebr\u00edt zo soci\u00e1lnych siet\u00ed alebo sa vrhn\u00fa\u0165 na bezlepkov\u00fa di\u00e9tu nie je rie\u0161enie. Ka\u017ed\u00fd \u017eijeme svoj\u00edm sp\u00f4sobom in\u00fd \u017eivot, m\u00e1me in\u00e9 n\u00e1vyky a potreby. \u010co ale bude fungova\u0165? Mal\u00e9 kroky, ktor\u00e9 sa \u010dasom stan\u00fa ve\u013ek\u00fdmi. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Postupne pracujte na tom, \u017ee budete jes\u0165 menej tzv. vysoko priemyselne spracovan\u00fdch potrav\u00edn<\/strong>, ktor\u00e9 s\u00fa charakteristick\u00e9 vysokou \u00farov\u0148ou spracovania, nadmern\u00fdm obsahom soli, cukru, nezdrav\u00fdch tukov a rafinovan\u00fdch cukrov. Naopak, obsahuj\u00fa m\u00e1lo vl\u00e1kniny, bielkov\u00edn, vitam\u00ednov a miner\u00e1lnych l\u00e1tok. Tieto potraviny s\u00fa aj menej s\u00fdte a v relat\u00edvne malom objeme maj\u00fa ve\u013ek\u00fa kalorick\u00fa hodnotu (energetick\u00e1 denzita), preto sa d\u00e1vaj\u00fa do s\u00favislosti s priberan\u00edm telesnej hmotnosti, obezitou a \u010fal\u0161\u00edmi civiliza\u010dn\u00fdmi chorobami.&nbsp;<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>Medzi vysoko priemyselne spracovan\u00e9 potraviny <strong>typicky patr\u00ed napr\u00edklad v\u00e4\u010d\u0161ina fast foodov\u00fdch jed\u00e1l, chipsov, ty\u010diniek a&nbsp;\u010fal\u0161\u00edch slan\u00fdch pochut\u00edn, rovnako ako nekone\u010dn\u00fd z\u00e1stup sladkost\u00ed a sladk\u00e9ho pe\u010diva.<\/strong> Postupne v&nbsp;jed\u00e1lni\u010dku zvy\u0161ujte pr\u00edjem ovocia, zeleniny, vl\u00e1kniny a bielkov\u00edn. Za ide\u00e1lny mo\u017eno ozna\u010di\u0165 stav, ke\u010f va\u0161e jedlo hr\u00e1 v\u0161etk\u00fdmi farbami v\u010faka r\u00f4znym druhom ovocia, zeleniny, strukov\u00edn, obiln\u00edn a&nbsp;\u010fal\u0161\u00edch zlo\u017eiek stravy. Prij\u00edmate tak pestr\u00e9 spektrum antioxidantov, <a href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednov<\/a>, <a href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1lnych l\u00e1tok<\/a> a&nbsp;\u010fal\u0161\u00edch d\u00f4le\u017eit\u00fdch mikro\u017eiv\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako by ide\u00e1lne mal vyzera\u0165 v\u00e1\u0161 jed\u00e1lni\u010dek na konci ka\u017ed\u00e9ho d\u0148a?<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-1124x1049.png\" alt=\"Zdrav\u00fd tanier\" class=\"wp-image-191907\" style=\"width:843px;height:787px\" width=\"843\" height=\"787\" title=\"Ako si posklada\u0165 zdrav\u00fd jed\u00e1lni\u010dek a spo\u013eahlivo schudn\u00fa\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min.png 1542w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">    <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">A \u010do s\u00fa to tie bielkoviny, tuky a sacharidy?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdroje bielkov\u00edn:<\/strong> m\u00e4so, ryby, morsk\u00e9 plody, mlieko, mlie\u010dne v\u00fdrobky a syry, vajcia, strukoviny (hrach, fazu\u013ea, v\u0161etky druhy \u0161o\u0161ovice, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, edamame), pseudoobilniny (poh\u00e1nka, amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semienka<\/a>, rastlinn\u00e9 n\u00e1hrady m\u00e4sa, lah\u00f4dkov\u00e9 dro\u017edie, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku: <\/strong>orechy a semienka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, maslo a ako prirodzen\u00e1 s\u00fa\u010das\u0165 \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn.<\/li>\n\n\n\n<li><strong>Zdroje sacharidov:<\/strong> celozrnn\u00e9 obilniny a cere\u00e1lie (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, m\u00faka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, chlieb a pe\u010divo), pseudoobilniny, zemiaky a bataty, strukoviny, ovocie a zelenina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za de\u0148 sa odpor\u00fa\u010da skonzumova\u0165 aspo\u0148 400 gramov zeleniny a 200 gramov ovocia<\/strong>, \u010do predstavuje zhruba 4\u20135, respekt\u00edve 2\u20133 stredne ve\u013ek\u00e9 kusy. V&nbsp;pr\u00edpade, \u017ee v\u00e1s tr\u00e1pia chute na sladk\u00e9 a chcete sa ich zbavi\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako oklama\u0165 chute 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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Dajte_sa_na_krabickovanie_a_pripravu_jedla_doma\"><\/span>6. Dajte sa na krabi\u010dkovanie a pr\u00edpravu jedla doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre\u010do stavi\u0165 na krabi\u010dkovanie a&nbsp;varenie jed\u00e1l v&nbsp;dom\u00e1com prostred\u00ed?&nbsp;<strong>Doma m\u00e1te pod kontrolou v\u0161etky ingrediencie<\/strong>, ktor\u00e9 pri varen\u00ed pou\u017e\u00edvate, a m\u00e1te aj dokonal\u00fd preh\u013ead o energetickej hodnote jed\u00e1l. \u0160t\u00fadie ukazuj\u00fa, \u017ee&nbsp;<strong>\u010d\u00edm viac jed\u00e1l si doma priprav\u00edte alebo zjete, t\u00fdm v\u00e4\u010d\u0161ia je va\u0161a \u0161anca schudn\u00fa\u0165 a pracova\u0165 na lep\u0161\u00edch stravovac\u00edch n\u00e1vykoch.<\/strong> Treba tie\u017e podotkn\u00fa\u0165, \u017ee m\u00f4\u017eete u\u0161etri\u0165 aj celkom dos\u0165 pe\u0148az\u00ed. Pre\u010do m\u00f4\u017ee by\u0165 jedenie mimo domova probl\u00e9m? Jednoducho neviete, ko\u013eko a&nbsp;\u010doho kuch\u00e1r pou\u017eil. \u010casto sa z&nbsp;di\u00e9tneho \u0161al\u00e1tu m\u00f4\u017ee kv\u00f4li majon\u00e9ze nebo olejovej z\u00e1lievke sta\u0165 celkom slu\u0161n\u00e1 kalorick\u00e1 bomba. &nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[4\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako na to?<\/strong>&nbsp;Nie je to v\u00f4bec \u0165a\u017ek\u00e9, ur\u010dite si dni, ke\u010f ste schopn\u00ed pripravi\u0165 si jedlo do krabi\u010diek na viac dn\u00ed dopredu.&nbsp;<strong>V\u00e4\u010d\u0161inou sa osved\u010duje model varenia v&nbsp;nede\u013eu a&nbsp;v stredu.<\/strong> V&nbsp;nede\u013eu jednoducho uvar\u00edte viac porci\u00ed dvoch v\u00e4\u010d\u0161\u00edch jed\u00e1l, ktor\u00e9 budete to\u010di\u0165 na obed a&nbsp;na ve\u010deru v&nbsp;pondelok, v&nbsp;utorok a&nbsp;v stredu. To ist\u00e9 potom urobte v stredu, a pripravte si v\u00e4\u010d\u0161ie jedl\u00e1 minim\u00e1lne na \u0161tvrtok a piatok. Cez v\u00edkend m\u00e1 v\u00e4\u010d\u0161ina \u013eud\u00ed \u010das vari\u0165 doma, ale ak ho nem\u00e1te, jednoducho urobte viac porci\u00ed. Ak sa o krabi\u010dkovan\u00ed chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako na efekt\u00edvnu pr\u00edpravu jed\u00e1l a krabi\u010dkovanie?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_2119-_-OK-_-1124x749.jpg\" alt=\"Ako v\u00e1m krabi\u010dkovanie pom\u00f4\u017ee schudn\u00fa\u0165?\" class=\"wp-image-206860\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako v\u00e1m krabi\u010dkovanie pom\u00f4\u017ee schudn\u00fa\u0165?\" 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\" \/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Obmedzte_tekute_kalorie_a_pridany_cukor\"><\/span>7. Obmedzte tekut\u00e9 kal\u00f3rie a pridan\u00fd cukor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u00fdtate sa, \u010do s\u00fa to tekut\u00e9 kal\u00f3rie? Ide o&nbsp;<strong>sladen\u00e9 limon\u00e1dy, miner\u00e1lne vody, sladen\u00e9 k\u00e1vov\u00e9 a \u010dajov\u00e9 n\u00e1poje, d\u017e\u00fasy a alkohol.<\/strong> Pre\u010do s\u00fa tekut\u00e9 kal\u00f3rie probl\u00e9mom? V&nbsp;relat\u00edvne malom mno\u017estve tekut\u00edn prijmete ve\u013ek\u00e9 mno\u017estvo energie z&nbsp;cukru, alkoholu a niekedy aj tuku, zatia\u013e \u010do ned\u00f4jde k&nbsp;uspokojeniu pocitu s\u00fdtosti. &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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>Tak\u00fd liter Coca Coly obsahuje zhruba 450 kcal, Mountain Dew 480 kcal, 100% pomaran\u010dov\u00e9ho d\u017e\u00fasu asi 450 kcal a dve 12\u00b0 piva (1 liter) asi 500 kcal. To je energia, za ktor\u00fa by ste si mohli dopria\u0165 uspokojiv\u00fd obed.&nbsp;<strong>Energiu by sme mali predov\u0161etk\u00fdm jes\u0165, nie pi\u0165.<\/strong>&nbsp;Pitn\u00fd re\u017eim tak ide\u00e1lne zalo\u017ete na vode. Pokia\u013e v\u00e1m chut\u00ed k\u00e1va alebo \u010daj, dajte si ich bez zbyto\u010dn\u00e9ho cukru alebo smotany navy\u0161e. V&nbsp;pr\u00edpade, \u017ee sa chcete o tekut\u00fdch kal\u00f3ri\u00e1ch dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ade \u010d\u00edhaj\u00fa tekut\u00e9 kal\u00f3rie, a&nbsp;ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\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 h\u013eada\u0165 pridan\u00fd cukor?<\/strong>&nbsp;V&nbsp;nekvalitn\u00fdch mlie\u010dnych produktoch, sladkom pe\u010dive, \u010dokol\u00e1dach, sladen\u00fdch ra\u0148ajkov\u00fdch cere\u00e1li\u00e1ch alebo trvanlivom pe\u010dive. Tak\u00fdch 100 gramov croissantu s&nbsp;\u010dokol\u00e1dou m\u00f4\u017ee ma\u0165 aj nie\u010do okolo 450 kcal. Nedali by ste si rad\u0161ej uspokojiv\u00fd obed namiesto chv\u00ed\u013ekov\u00e9ho cukrov\u00e9ho opojenia?<\/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_Premyslajte_ako_sa_co_najviac_prirodzene_hybat\"><\/span>8. Prem\u00fd\u0161\u013eajte, ako sa \u010do najviac prirodzene h\u00fdba\u0165<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=\"Ako \u010do najr\u00fdchlej\u0161ie schudn\u00fa\u0165? \u010co najviac sa prirodzene h\u00fdbte.\" class=\"wp-image-206886\" title=\"Ako \u010do najr\u00fdchlej\u0161ie schudn\u00fa\u0165? \u010co najviac sa prirodzene h\u00fdbte.\" 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 sa po\u010d\u00edta, tak v osobnom raste, ako aj vo vz\u0165ahu k energetick\u00e9mu v\u00fddaju. Pr\u00e1ve be\u017en\u00e9 denn\u00e9 aktivity (NEAT &#8211; Non-exercise activity thermogenesis) s\u00fa jednou zo zlo\u017eiek energetick\u00e9ho v\u00fddaja a m\u00f4\u017eu o poznanie zr\u00fdchli\u0165 metabolizmus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako sa \u010do najviac prirodzene h\u00fdba\u0165?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>H\u013eadajte sp\u00f4soby, ako \u010do najviac vyu\u017e\u00edva\u0165 nohy ako dopravn\u00fd prostriedok.<\/strong>&nbsp;Chodievajte \u010do najviac pe\u0161o. Nem\u00f4\u017eete napr\u00edklad aspo\u0148 \u010das\u0165 cesty do pr\u00e1ce \u00eds\u0165 pe\u0161o a&nbsp;zvy\u0161ok mestskou hromadnou dopravou? Vyme\u0148te eskal\u00e1tory a v\u00fd\u0165ahy za schody. Zapracujete tak aj na spevnen\u00ed doln\u00fdch kon\u010dat\u00edn. Ke\u010f sa 65-kilogramovej \u017eene podar\u00ed \u00eds\u0165 po\u010das d\u0148a 30 min\u00fat po schodoch, podar\u00ed sa jej sp\u00e1li\u0165 nie\u010do okolo 200 kcal a 80-kilogramov\u00e9mu mu\u017eovi zhruba 240 kcal.<\/li>\n\n\n\n<li><strong>Jazdite \u010dastej\u0161ie na bicykli.<\/strong> Pokia\u013e sa to d\u00e1, cho\u010fte na men\u0161\u00ed n\u00e1kup na bicykli alebo pe\u0161o namiesto autom.<\/li>\n\n\n\n<li><strong>M\u00e1te psa? Chodievajte s&nbsp;n\u00edm \u010do najviac na prech\u00e1dzky.<\/strong> A&nbsp;\u010do, ke\u010f ho nem\u00e1te? Z&nbsp;\u010dasu na \u010das si ho po\u017ei\u010dajte na prech\u00e1dzku napr\u00edklad od susedov alebo od zn\u00e1mych.<\/li>\n\n\n\n<li><strong>Venujte sa dom\u00e1cim pr\u00e1cam<\/strong>, upratovaniu alebo pr\u00e1ci na z\u00e1hrade. V\u010faka tomu, \u017ee budete nazera\u0165 na dom\u00e1ce pr\u00e1ce optikou sp\u00e1len\u00fdch kal\u00f3ri\u00ed, za\u010dnete sa k&nbsp;n\u00edm stava\u0165 \u00faplne inak. Zhruba za hodinu svi\u017en\u00e9ho upratovania m\u00f4\u017ee priemern\u00e1 65-kilogramov\u00e1 \u017eena sp\u00e1li\u0165 nie\u010do okolo 300 kcal a priemern\u00fd 80-kilogramov\u00fd mu\u017e necel\u00fdch 350 kcal.<\/li>\n\n\n\n<li><strong>Bu\u010fte akt\u00edvni aj po\u010das pracovnej doby<\/strong>, najm\u00e4 pokia\u013e m\u00e1te sedav\u00fa pr\u00e1cu. Dajte si zhruba ka\u017ed\u00fa hodinu prest\u00e1vku, natiahnite sa prejdite sa aspo\u0148 po kancel\u00e1rii.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 o metabolizme a met\u00f3dach na jeho zr\u00fdchlenie viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, sako zr\u00fdchli\u0165 metabolizmus.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Robte_taky_sport_aky_vas_bavi\"><\/span>9. Robte tak\u00fd \u0161port, ak\u00fd v\u00e1s bav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zamyslite sa, ko\u013eko \u010dasu po\u010das t\u00fd\u017ed\u0148a zvl\u00e1dnete venova\u0165 \u0161portov\u00fdm aktivit\u00e1m a&nbsp;ak\u00e9 dni konkr\u00e9tne?<\/strong>&nbsp;Ke\u010f sa pozriete do svojho vzorov\u00e9ho z\u00e1znamu, nedal by sa u\u0161etri\u0165 nejak\u00fd \u010das, ktor\u00fd venujete sledovaniu seri\u00e1lov, hraniu po\u010d\u00edta\u010dov\u00fdch hier alebo prokrastin\u00e1cii? To, \u017ee je v&nbsp;m\u00f3de pr\u00e1ve crossfit alebo dv\u00edhanie \u017eeleza v&nbsp;posil\u0148ovni nutne neznamen\u00e1, \u017ee to mus\u00edte robi\u0165 tie\u017e.&nbsp;<strong>\u010co v\u00e1s bav\u00ed, ak\u00fd \u0161port si dok\u00e1\u017eete predstavi\u0165, \u017ee m\u00f4\u017eete robi\u0165 aj o rok, o dva alebo o p\u00e4\u0165?<\/strong>&nbsp;Postavte na tomto \u0161porte svoju t\u00fd\u017edenn\u00fa \u0161portov\u00fa rutinu a dopl\u0148te ju o \u0161porty, ktor\u00e9 ste v\u017edy t\u00fa\u017eili vysk\u00fa\u0161a\u0165, mo\u017eno v\u00e1s nejak\u00fd chyt\u00ed a nepust\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160porty z&nbsp;kateg\u00f3rie vytrvalostn\u00fdch<\/strong> s\u00fa v\u00fdborn\u00e9 na zlep\u0161enie celkovej fyzickej kond\u00edcie, kapacity obehov\u00fdch syst\u00e9mov alebo efekt\u00edvnej\u0161ie spa\u013eovanie kal\u00f3ri\u00ed za rovnak\u00fa jednotku \u010dasu v&nbsp;porovnan\u00ed s&nbsp;tr\u00e9ningom v posil\u0148ovni.<\/li>\n\n\n\n<li><strong>Silov\u00e9 \u0161porty v&nbsp;\u010dele so silov\u00fdm tr\u00e9ningom<\/strong>&nbsp;s\u00fa naopak ide\u00e1lnym prostriedkom k&nbsp;zlep\u0161eniu telesn\u00fdch proporci\u00ed a&nbsp;zlo\u017eenia tela, rastu svalov, spevneniu postavy alebo odstr\u00e1neniu svalov\u00fdch dysbalanci\u00ed.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010co je najlep\u0161ie?<\/strong>&nbsp;Ide\u00e1lne kombin\u00e1cia oboch typov \u0161portov\u00fdch aktiv\u00edt, a hlavne v\u00e1s to mus\u00ed bavi\u0165, bez toho to nejde. Pod\u013ea toho, ko\u013eko \u010dasu ste schopn\u00ed po\u010das t\u00fd\u017ed\u0148a venova\u0165 \u0161portu,&nbsp;<strong>napl\u00e1nujte si tr\u00e9ningy ako neodkladn\u00fa sch\u00f4dzku, ktor\u00e1 sa jednoducho ned\u00e1 odlo\u017ei\u0165.<\/strong>&nbsp;Ide\u00e1lne sa venujte zhruba trikr\u00e1t t\u00fd\u017edenne silov\u00e9mu tr\u00e9ningu a aspo\u0148 dvakr\u00e1t inej \u0161portovej aktivite. Ak v\u00e1s zauj\u00edma, ako si da\u0165 naozaj do tela aj pri&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1com tr\u00e9ningu<\/a>, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si da\u0165 pri dom\u00e1com tr\u00e9ningu naozaj do tela aj bez fitness pr\u00edslu\u0161enstva?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Stavte_aspon_raz_za_mesiac_na_aktivny_vikend\"><\/span>10. Stavte aspo\u0148 raz za mesiac na akt\u00edvny v\u00edkend<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cez v\u00edkend m\u00e1 v\u00e4\u010d\u0161ina \u013eud\u00ed dostatok priestoru odpo\u010din\u00fa\u0165 si psychicky, ako aj fyzicky. Str\u00e1vi\u0165 v\u00edkend na bicykli, v\u00fd\u0161\u013eapmi alebo ly\u017eovan\u00edm na hor\u00e1ch \u010di prech\u00e1dzkami do bl\u00edzkeho okolia znie ove\u013ea lep\u0161ie ne\u017e gau\u010ding pred telev\u00edziou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010co z\u00edskate, ke\u010f aspo\u0148 raz za mesiac str\u00e1vite v\u00edkend akt\u00edvne?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sp\u00e1lite ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed.<\/strong> Za hodinu jazdy na bicykli v&nbsp;kopcovitom ter\u00e9ne r\u00fdchlos\u0165ou 20\u201325 km\/h m\u00f4\u017ee 65-kilogramov\u00e1 \u017eena sp\u00e1li\u0165 pribli\u017ene okolo 900 kcal a 80-kilogramov\u00fd mu\u017e zase okolo 1 200 kcal. V&nbsp;pr\u00edpade horskej turistiky to m\u00f4\u017ee by\u0165 zhruba 550 kcal pre \u017eenu a 660 kcal pre mu\u017ea. &nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span><\/li>\n\n\n\n<li><strong>Psychicky si odpo\u010diniete<\/strong> a m\u00f4\u017eete zn\u00ed\u017ei\u0165 poci\u0165ovan\u00fa mieru \u00fazkosti a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stresu<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/li>\n\n\n\n<li><strong>M\u00f4\u017eete str\u00e1vi\u0165 kvalitn\u00fd \u010das s rodinou a bl\u00edzkymi.<\/strong><\/li>\n\n\n\n<li><strong>Obmedz\u00edte \u010das str\u00e1ven\u00fd na soci\u00e1lnych sie\u0165ach <\/strong>a d\u00e1te si nie\u010do ako \u201e\u010diasto\u010dn\u00fd digit\u00e1lny detox.\u201c<\/li>\n\n\n\n<li><strong>Celkovo \u201edobijete baterky\u201c a budete viac fresh<\/strong> na \u0161tart nov\u00e9ho pracovn\u00e9ho t\u00fd\u017ed\u0148a.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s, ko\u013eko kal\u00f3ri\u00ed je mo\u017en\u00e9 sp\u00e1li\u0165 zimn\u00fdmi&nbsp;aktivitami? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-spalite-oblubenymi-zimnymi-aktivitami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite ob\u013e\u00faben\u00fdmi zimn\u00fdmi aktivitami?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_2644-_-OK-1124x749.jpg\" alt=\"Ako sp\u00e1li\u0165 ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed a psychicky si odpo\u010din\u00fa\u0165?\" class=\"wp-image-206899\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako sp\u00e1li\u0165 ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed a psychicky si odpo\u010din\u00fa\u0165?\" 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\" \/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Neodmenujte_sa_za_cvicenie_jedlom_a_nejedzte_z_nudy\"><\/span>11. Neodme\u0148ujte sa za cvi\u010denie jedlom a nejedzte z nudy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cast\u00fdm probl\u00e9mom u&nbsp;\u013eud\u00ed, ktor\u00ed sa sna\u017eia schudn\u00fa\u0165, je, \u017ee&nbsp;<strong>nadhodnocuj\u00fa svoj energetick\u00fd v\u00fddaj a&nbsp;podhodnocuj\u00fa svoj energetick\u00fd pr\u00edjem.<\/strong>&nbsp;Doch\u00e1dza tak k&nbsp;tomu, \u017ee sa za svoje v\u00fdkony odme\u0148uj\u00fa nie\u010d\u00edm dobr\u00fdm, a prakticky si tak sami sabotuj\u00fa snahu schudn\u00fa\u0165. In\u00e1 situ\u00e1cia je u \u0161portovcov, ktor\u00ed potrebuj\u00fa r\u00fdchlo doplni\u0165 z\u00e1soby energie a&nbsp;pripravuj\u00fa sa pod\u00e1va\u0165 maxim\u00e1lne v\u00fdkony, t\u00ed potrebuj\u00fa energetick\u00fd v\u00fddaj vhodne kompenzova\u0165. Ni\u017e\u0161ie v&nbsp;tabu\u013eke n\u00e1jdete preh\u013ead \u0161portov\u00fdch aktiv\u00edt a&nbsp;priemern\u00e9 mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed za hodinu aktivity, pri\u010dom hodnota okolo 500 kcal u\u017e predstavuje slu\u0161n\u00fd obed alebo tie\u017e zhruba 1,1 litru Coca Coly, 110 gramov croissantu s&nbsp;\u010dokol\u00e1dovou n\u00e1pl\u0148ou \u010di 83 gramov priemernej mlie\u010dnej \u010dokol\u00e1dy (necel\u00e1 tabu\u013eka). Pri neznalosti t\u00fdchto z\u00e1konitost\u00ed je tak celkom jednoduch\u00e9 zbyto\u010dne prija\u0165 energiu navy\u0161e, ktor\u00fa ste tak tvrdo \u201evy\u0161portovali.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rovnako sa vyvarujte ma\u0161krteniu, jedeniu z&nbsp;nudy a&nbsp;sk\u00faste identifikova\u0165 sp\u00fa\u0161\u0165a\u010de emo\u010dn\u00e9ho jedenia, ak v\u00e1s to tr\u00e1pi.<\/strong>&nbsp;Tak\u00e9to sp\u00fa\u0161\u0165a\u010de a&nbsp;situ\u00e1cie m\u00f4\u017eete n\u00e1js\u0165 aj za pomoci z\u00e1znamu stravy, ktor\u00fd ste si viedli a&nbsp;m\u00f4\u017eete vies\u0165 aj na\u010falej, ve\u013ea v\u00e1s to nau\u010d\u00ed. Takto zbyto\u010dne navy\u0161ujete svoj energetick\u00fd pr\u00edjem a \u010dasto formou nie pr\u00e1ve zdrav\u00fdch potrav\u00edn. Ak sa chcete o ma\u0161krten\u00ed a jeden\u00ed z&nbsp;nudy dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako v\u00e1m ma\u0161krtenie br\u00e1ni schudn\u00fa\u0165? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo 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=\"wp-block-heading is-style-default\"><strong>Ko\u013eko kal\u00f3ri\u00ed sp\u00e1li priemern\u00e1 \u017eena a mu\u017e za hodinu aktivity?<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">\u0160PORT<\/th><th class=\"has-text-align-center\" data-align=\"center\">Priemern\u00e1 65-kilogramov\u00e1 \u017eena<\/th><th class=\"has-text-align-center\" data-align=\"center\">priemern\u00fd 80-kilogramov\u00fd mu\u017e<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cyklistika \u2013 priemern\u00e1 r\u00fdchlos\u0165 okolo 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 (ve\u013ek\u00e9 \u00fasilie) <strong>\u2013<\/strong> priemern\u00e1 r\u00fdchlos\u0165 okolo 20\u201325 km\/h<\/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\">Beh priemernou r\u00fdchlos\u0165ou 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\">Beh priemernou r\u00fdchlos\u0165ou 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\u00f4dza po rovine priemernou r\u00fdchlos\u0165ou 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\">Priemerne 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\">Priemerne n\u00e1ro\u010dn\u00fd silov\u00fd tr\u00e9ning<\/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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_Najdite_si_partaka_poproste_o_pomoc_a_neprestavajte_ked_sa_nedari\"><\/span>12. N\u00e1jdite si par\u0165\u00e1ka, poproste o pomoc a neprest\u00e1vajte, ke\u010f sa nedar\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Star\u00e1 m\u00fadros\u0165 vrav\u00ed, \u017ee vo dvojici sa to v\u017edy lep\u0161ie \u0165ah\u00e1. V&nbsp;pr\u00edpade chudnutia a cvi\u010denia to plat\u00ed dvojn\u00e1sobne. \u0160t\u00fadie dokazuj\u00fa, \u017ee&nbsp;<strong>\u013eudia, ktor\u00ed na to nie s\u00fa sami a sna\u017eia sa na sebe maka\u0165 s par\u0165\u00e1kom, maj\u00fa v\u00e4\u010d\u0161iu \u0161ancu dosiahnu\u0165 \u00faspech<\/strong> a v kone\u010dnom d\u00f4sledku schudn\u00fa aj viac kilogramov v porovnan\u00ed s t\u00fdmi, ktor\u00ed s\u00fa na to sami. Povedzte o svojich cie\u013eoch rodine, kolegom v pr\u00e1ci, priate\u013eom a mo\u017eno sa k v\u00e1m niekto prid\u00e1. M\u00f4\u017eete si tie\u017e naja\u0165 tr\u00e9nera, ktor\u00fd v\u00e1m uk\u00e1\u017ee smer a u\u013eah\u010d\u00ed cestu. Aspo\u0148 tak by to malo v ide\u00e1lnom pr\u00edpade by\u0165.&nbsp;<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>Ke\u010f sa nedar\u00ed, nevzd\u00e1vajte to.<\/strong>&nbsp;\u017diadna cesta nie je priamka bez prek\u00e1\u017eok, ale pripom\u00edna sk\u00f4r zbesil\u00fa matematick\u00fa funkciu na steroidoch. V\u017edy, ke\u010f zakopnete, vr\u00e1\u0165te sa na tra\u0165. Dokonalos\u0165 nie je d\u00f4le\u017eit\u00e1, ale konzistentnos\u0165 a&nbsp;vytrvalos\u0165 \u00e1no. Sledujte viac premenn\u00fdch ne\u017e len&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" class=\"ek-link\">v\u00e1hu<\/a>, t\u00e1 m\u00f4\u017ee maskova\u0165 \u00faspech. Zamerajte sa aj na sledovanie telesn\u00fdch obvodov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-WhatsApp-Image-2019-04-11-at-17.27.48-1124x749.jpeg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite behan\u00edm, cyklistikou alebo ch\u00f4dzou?\" class=\"wp-image-206912\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite behan\u00edm, cyklistikou alebo ch\u00f4dzou?\" 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\" \/><figcaption class=\"wp-element-caption\">   <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"13_Zacnite_pouzivat_aplikacie_ktore_vam_pomozu\"><\/span>13. Za\u010dnite pou\u017e\u00edva\u0165 aplik\u00e1cie, ktor\u00e9 v\u00e1m pom\u00f4\u017eu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeden z&nbsp;najlep\u0161\u00edch v\u00fd\u017eivov\u00fdch kurzov, ktor\u00fd m\u00f4\u017eete podst\u00fapi\u0165, je \u00faprimn\u00e9 zapisovanie jed\u00e1lni\u010dka do nutri\u010dn\u00fdch aplik\u00e1ci\u00ed typu&nbsp;<a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a>&nbsp;alebo&nbsp;<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 sa tak ove\u013ea lep\u0161ie odhadova\u0165 porcie jedla presne pre v\u00e1s. Mo\u017eno objav\u00edte aj skryt\u00e9 kalorick\u00e9 bomby, ktor\u00e9 m\u00e1te nevedomky v&nbsp;jed\u00e1lni\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f nem\u00e1te sk\u00fasenosti s&nbsp;cvi\u010den\u00edm, za\u010d\u00ednate s&nbsp;\u010dist\u00fdm \u0161t\u00edtom a nechcete spolupracova\u0165 s tr\u00e9nerom, <strong>m\u00f4\u017ee sa v\u00e1m hodi\u0165 mno\u017estvo aplik\u00e1ci\u00ed, ktor\u00e9 v\u00e1m s&nbsp;cvi\u010den\u00edm pom\u00f4\u017eu.<\/strong> Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete napr\u00edklad <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> alebo <a href=\"https:\/\/8fit.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8fit<\/a>. So zlep\u0161en\u00edm psychick\u00e9ho zdravia m\u00f4\u017ee pom\u00f4c\u0165 mno\u017estvo medita\u010dn\u00fdch aplik\u00e1ci\u00ed v&nbsp;\u010dele s&nbsp;jednou z&nbsp;najpou\u017e\u00edvanej\u0161\u00edch v podobe <a href=\"https:\/\/www.calm.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Calm<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"14_Vedte_si_dennik_a_dajte_tomu_cas\"><\/span>14. Ve\u010fte si denn\u00edk a dajte tomu \u010das<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spom\u00ednate si na za\u010diatok, ke\u010f ste zapisovali jed\u00e1lni\u010dek do denn\u00edka? Smelo v&nbsp;tom pokra\u010dujte, <strong>zapisujte si aj pocity<\/strong>, pre\u010do ste napr\u00edklad zjedli cel\u00fa pizzu, bal\u00edk chipsov alebo k\u00fdblik zmrzliny. \u013dah\u0161ie tak n\u00e1jdete sp\u00fa\u0161\u0165a\u010de v\u00e1\u0161ho konania a&nbsp;m\u00f4\u017eete pracova\u0165 na ich odstr\u00e1nen\u00ed. Zapisujte si, \u010do sa v\u00e1m v&nbsp;dan\u00fd de\u0148 podarilo, ale aj nepodarilo. Pochv\u00e1\u013ete sa a&nbsp;mo\u017eno sa aj zamyslite, ako nejak\u00e9 veci e\u0161te zlep\u0161i\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je to s\u00edce kli\u0161\u00e9, ale pam\u00e4tajte na to, \u017ee <strong>cesta je cie\u013e a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl nem\u00e1 cie\u013eovou p\u00e1sku.<\/strong> Je to proces, ke\u010f si osvoj\u00edte nov\u00e9 zdrav\u00e9 n\u00e1vyky, odstr\u00e1nite tie nezdrav\u00e9 a&nbsp;u\u017e\u00edvate si jazdu za zdrav\u0161\u00edm ja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"15_Budte_konzistentni_nie_dokonali\"><\/span>15. Bu\u010fte konzistentn\u00ed, nie dokonal\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nechcite by\u0165 dokonal\u00ed, prec\u00edzni a&nbsp;v\u0161etko dodr\u017eiava\u0165 na 100 %.<\/strong> O tom to nie je. Pomaly pracujte na vylep\u0161ovan\u00ed v\u00e1\u0161ho \u017eivotn\u00e9ho \u0161t\u00fdlu, nepo\u013eavujte, bu\u010fte trpezliv\u00ed, vytrval\u00ed a konzistentn\u00ed. Je to celo\u017eivotn\u00fd marat\u00f3n, nie \u0161print na 100 metrov. <strong>Aj korytna\u010dka vraj kedysi porazila samotn\u00e9ho Achillea.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-__-1124x749.jpg\" alt=\"\u010co je k\u013e\u00fa\u010dom k chudnutiu? Kalorick\u00fd deficit, konzistentnos\u0165 a vytrvalos\u0165.\" class=\"wp-image-206925\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u010co je k\u013e\u00fa\u010dom k chudnutiu? Kalorick\u00fd deficit, konzistentnos\u0165 a vytrvalos\u0165.\" 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\" \/><figcaption class=\"wp-element-caption\">   <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010da\u0165 chudn\u00fa\u0165, cvi\u010di\u0165 alebo jes\u0165 zdravo nie je \u017eiadna raketov\u00e1 veda, ako sa m\u00f4\u017ee zda\u0165. Len <strong>nesmiete prepadn\u00fa\u0165 plan\u00fdm s\u013eubom detoxov, instantn\u00fdch di\u00e9t<\/strong> a&nbsp;\u010fal\u0161\u00edch met\u00f3d s\u013eubuj\u00facich 10 kilogramov dole u\u017e do 5 dn\u00ed. Ka\u017ed\u00fd m\u00e1 in\u00fa \u0161tartovaciu poz\u00edciu, a&nbsp;preto neplatia univerz\u00e1lne programy pre ka\u017ed\u00e9ho. Je to o&nbsp;s\u00fastavnom a&nbsp;pomalom zlep\u0161ovan\u00ed \u017eivotn\u00e9ho \u0161t\u00fdlu, ktor\u00fd ka\u017ed\u00fd m\u00e1me v&nbsp;nie\u010dom odli\u0161n\u00fd. A v&nbsp;neposlednom rade to zaberie \u010das. Ale veci, ktor\u00e9 za to v \u017eivote stoja, v\u017edy zaber\u00fa nejak\u00fd \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A \u010do pomohlo za\u010da\u0165 cvi\u010di\u0165, chudn\u00fa\u0165 a jes\u0165 zdrav\u0161ie v\u00e1m? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e rady a tipy. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa aj va\u0161i priatelia dozvedeli, ako za\u010da\u0165 chudn\u00fa\u0165, cvi\u010di\u0165 a jes\u0165 zdrav\u0161ie a vydr\u017ea\u0165.<\/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>Ako za\u010da\u0165 chudn\u00fa\u0165, cvi\u010di\u0165 a zdravo jes\u0165? V \u010dl\u00e1nku v\u00e1m prezrad\u00edme, ako to hravo zvl\u00e1dnu\u0165. <\/p>\n","protected":false},"author":65,"featured_media":206791,"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":[2],"tags":[6046,6055,6082],"filter_section":[],"filter_attribute":[13035,13877,13034],"class_list":{"0":"post-207705","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-strava","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-jedalnicky","12":"filter_attribute-sport-a-cvicenie-pri-chudnuti","13":"filter_attribute-zaklady-chudnutia","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 tipov, ako schudn\u00fa\u0165, za\u010da\u0165 cvi\u010di\u0165 a zdravo jes\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako za\u010da\u0165 chudn\u00fa\u0165, cvi\u010di\u0165 a zdravo jes\u0165? 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