{"id":208125,"date":"2021-01-08T16:32:55","date_gmt":"2021-01-08T15:32:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=208125"},"modified":"2021-01-08T22:06:24","modified_gmt":"2021-01-08T21:06:24","slug":"co-je-pri-chudnuti-tym-najdolezitejsim-faktorom","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/","title":{"rendered":"\u010co je pri chudnut\u00ed t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom?"},"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\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/#Co_vsetko_tvori_nas_celkovy_denny_energeticky_vydaj\" title=\"\u010co v\u0161etko tvor\u00ed n\u00e1\u0161 celkov\u00fd denn\u00fd energetick\u00fd v\u00fddaj\">\u010co v\u0161etko tvor\u00ed n\u00e1\u0161 celkov\u00fd denn\u00fd energetick\u00fd v\u00fddaj<\/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\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/#Preco_prave_NEAT_moze_byt_klucove_pri_chudnuti\" title=\"Pre\u010do pr\u00e1ve NEAT m\u00f4\u017ee by\u0165 k\u013e\u00fa\u010dov\u00e9 pri chudnut\u00ed?\">Pre\u010do pr\u00e1ve NEAT m\u00f4\u017ee by\u0165 k\u013e\u00fa\u010dov\u00e9 pri chudnut\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.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/#Vyssie_NEAT_moze_znizit_mnozstvo_tuku_a_zlepsit_zdravie\" title=\"Vy\u0161\u0161ie NEAT m\u00f4\u017ee zn\u00ed\u017ei\u0165 mno\u017estvo tuku a zlep\u0161i\u0165 zdravie\">Vy\u0161\u0161ie NEAT m\u00f4\u017ee zn\u00ed\u017ei\u0165 mno\u017estvo tuku a zlep\u0161i\u0165 zdravie<\/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\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/#Aky_velky_kaloricky_deficit_moze_vdaka_NEAT_vzniknut\" title=\"Ak\u00fd ve\u013ek\u00fd kalorick\u00fd deficit m\u00f4\u017ee v\u010faka NEAT vznikn\u00fa\u0165?\">Ak\u00fd ve\u013ek\u00fd kalorick\u00fd deficit m\u00f4\u017ee v\u010faka NEAT vznikn\u00fa\u0165?<\/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\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/#7_tipov_ako_podporit_chudnutie_a_viac_sa_prirodzene_hybat\" title=\"7 tipov, ako podpori\u0165 chudnutie a viac sa prirodzene h\u00fdba\u0165\">7 tipov, ako podpori\u0165 chudnutie a viac sa 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-6\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/#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>Za\u010diatok nov\u00e9ho roka je pre mnoh\u00fdch \u013eud\u00ed spojen\u00fd s predsavzatiami. A asi nie je \u017eiadnym prekvapen\u00edm, \u017ee ve\u013ek\u00e1 \u010das\u0165 z&nbsp;nich s\u00favis\u00ed so zmenou postavy a chudnut\u00edm. Zara\u010fujete sa aj vy medzi \u013eud\u00ed, ktor\u00ed si u\u017e nieko\u013eko rokov <strong>ne\u00faspe\u0161ne d\u00e1vaj\u00fa za cie\u013e schudn\u00fa\u0165<\/strong> ur\u010dit\u00fd po\u010det kilogramov a ka\u017ed\u00fd rok toto \u010d\u00edslo len zvy\u0161uj\u00fa o&nbsp;novo nabrat\u00fa hmotnos\u0165? Potom je mo\u017eno na\u010dase urobi\u0165 v&nbsp;\u017eivote zmeny, ktor\u00e9 v\u00e1m skuto\u010dne pom\u00f4\u017eu. A mo\u017eno budete sami prekvapen\u00ed, \u017ee sta\u010d\u00ed naozaj m\u00e1lo, aby sa ru\u010di\u010dka na v\u00e1he <strong>kone\u010dne pohla smerom dolu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010duli ste niekedy o skratke <strong>NEAT?<\/strong> Ak nie, tak d\u00e1vajte dobr\u00fd pozor. To, \u010do sa za \u0148ou skr\u00fdva, v\u00e1m toti\u017e kone\u010dne pom\u00f4\u017ee <strong>pochopi\u0165 tajomstvo chudnutia <\/strong>a tie\u017e vysvetl\u00ed, pre\u010do va\u0161a kamar\u00e1tka m\u00f4\u017ee, zveli\u010dene povedan\u00e9, zjes\u0165 aj slona bez toho, aby pribrala, a vy naopak mus\u00edte prem\u00fd\u0161\u013ea\u0165 takmer nad ka\u017ed\u00fdm s\u00fastom, aby ste si v\u00e1hu udr\u017eali.<\/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_vsetko_tvori_nas_celkovy_denny_energeticky_vydaj\"><\/span>\u010co v\u0161etko tvor\u00ed n\u00e1\u0161 celkov\u00fd denn\u00fd energetick\u00fd v\u00fddaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Energiu, ktor\u00fa po\u010das d\u0148a \u00famyselne alebo ne\u00famyselne vyd\u00e1me, m\u00f4\u017eeme<strong> zaradi\u0165 do 4 kateg\u00f3ri\u00ed.<\/strong> Ka\u017ed\u00e1 z nich sa na na\u0161om v\u00fddaji podie\u013ea odli\u0161nou formou. V\u0161eobecne v\u0161ak m\u00f4\u017eeme poveda\u0165, \u017ee<strong> BMR (baz\u00e1lny metabolizmus) m\u00e1 na v\u00fddaji najv\u00e4\u010d\u0161\u00ed podiel, ide asi o 60\u201375 % celkovej vydanej energie<\/strong>. Pribli\u017ene <strong>15 % <\/strong>potom tvor\u00ed <strong>NEAT<\/strong> (necvi\u010debn\u00e9 aktivity), <strong>10 % TEF <\/strong>(termick\u00fd efekt potrav\u00edn) a <strong>5 % EAT<\/strong> (cvi\u010debn\u00e9 aktivity). A \u010do tieto tajomn\u00e9 skratky vlastne znamenaj\u00fa? <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\u00e1lny metabolizmus (BMR \u2013 Basal Metabolic Rate)<\/strong> \u2013 tento \u00fadaj vyjadruje po\u010det kal\u00f3ri\u00ed, ktor\u00e9 na\u0161e telo<strong> sp\u00e1li v pokoji pre zachovanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed.<\/strong> Tieto kal\u00f3rie teda udr\u017euj\u00fa v \u010dinnosti na\u0161e srdce, p\u013e\u00faca, nervov\u00fd syst\u00e9m, obli\u010dky, \u010drev\u00e1, pohlavn\u00e9 org\u00e1ny, svaly, at\u010f. Jednoduch\u00fdm sp\u00f4sobom, ako odhadn\u00fa\u0165 hodnotu baz\u00e1lneho metabolizmu bez laborat\u00f3rnych pokusov, je <strong>na v\u00fdpo\u010det pou\u017ei\u0165 rovnicu. <\/strong>Jedn\u00fdm z najpresnej\u0161\u00edch sp\u00f4sobov, ak nepozn\u00e1te svoje % telesn\u00e9ho tuku, je pou\u017eitie Miffin-St. Jeorovej rovnice. Ak t\u00fato hodnotu tuku pozn\u00e1te, m\u00f4\u017eete pou\u017ei\u0165 napr\u00edklad Katch-McArdlovu rovnicu. Najjednoduch\u0161ie pre v\u00e1s v\u0161ak bude <strong>zada\u0165 hodnoty do <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bmr-kalkulacka\/\" class=\"ek-link\"><strong>na\u0161ej kalkula\u010dky,<\/strong><\/a> ktor\u00e1 urob\u00ed v\u00fdpo\u010det za v\u00e1s. Jeho hodnota je ovplyvnen\u00e1 mnoh\u00fdmi faktormi, ako je napr\u00edklad v\u00e1\u0161 vek \u010di telesn\u00e9 zlo\u017eenie. <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>O tom, ako si spo\u010d\u00edta\u0165 hodnotu BMR, sa viac do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/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 jedla (TEF \u2013 Thermic Effect of Food)<\/strong> \u2013 ide o energiu, ktor\u00fa na\u0161e <strong>telo potrebuje na to, aby spracovalo prijat\u00fa potravu.<\/strong> Je potrebn\u00e9 bra\u0165 na vedomie aj to, \u017ee ka\u017ed\u00e1 makro\u017eivina m\u00e1 termick\u00fd efekt odli\u0161n\u00fd. Najvy\u0161\u0161\u00ed termick\u00fd efekt maj\u00fa <strong>bielkoviny, konkr\u00e9tne ide pribli\u017ene o 20\u201330 %. <\/strong>Znamen\u00e1 to teda, \u017ee zo 100 tak\u00fdchto kal\u00f3ri\u00ed sa do n\u00e1\u0161ho tela vstrebe len pribli\u017ene 70\u201380 kcal v z\u00e1vislosti od typu prijatej bielkoviny. Hor\u0161ie s\u00fa na tom <strong>sacharidy,<\/strong> ktor\u00fdch termick\u00fd efekt sa pohybuje niekde medzi<strong> 5\u201310 %, a tuky s rozmedz\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. Termogen\u00e9za spojen\u00e1 s cvi\u010den\u00edm (EAT \u2013 Exercise Activity Thermogenesis) \u2013 <\/strong>ide o po\u010det kal\u00f3ri\u00ed, ktor\u00e9 va\u0161e <strong>telo vyd\u00e1 po\u010das cvi\u010denia. <\/strong>Spadaj\u00fa sem v\u0161etky \u0161portov\u00e9 aktivity, ktor\u00e9 vykon\u00e1vate, ako je napr\u00edklad silov\u00fd tr\u00e9ning, HIIT \u010di ak\u00e9ko\u013evek kardio. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. <\/strong><strong>Termogen\u00e9za spojen\u00e1 s ostatn\u00fdmi aktivitami okrem cvi\u010denia (NEAT \u2013 Non-Exercise Activity Thermogenesis)<\/strong> \u2013 ide o po\u010det kal\u00f3ri\u00ed, ktor\u00e9 va\u0161e <strong>telo vyd\u00e1 po\u010das aktiv\u00edt, ktor\u00e9 nie s\u00fa priamo cvi\u010den\u00edm.<\/strong> Spad\u00e1 sem napr\u00edklad to, \u017ee si z\u00e1jdete po nie\u010do na pitie, nerv\u00f3zne podup\u00e1vate nohou, \u010de\u0161ete si vlasy a podobne. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Ako schudn\u00fa\u0165\" class=\"wp-image-207502\" width=\"843\" height=\"563\" title=\"Ako schudn\u00fa\u0165\" 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\" \/><figcaption>    <\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_prave_NEAT_moze_byt_klucove_pri_chudnuti\"><\/span>Pre\u010do pr\u00e1ve NEAT m\u00f4\u017ee by\u0165 k\u013e\u00fa\u010dov\u00e9 pri chudnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci tomu mo\u017eno never\u00edte, m\u00f4\u017ee by\u0165 v\u00e1\u0161 <strong>v\u00fddaj po\u010das d\u0148a zna\u010dne ovplyvnen\u00fd drobnos\u0165ami, <\/strong>ktor\u00fdm be\u017ene nevenujete pozornos\u0165. U\u017e len samotn\u00e1 poloha, v ktorej tr\u00e1vite v\u00e4\u010d\u0161inu d\u0148a, m\u00e1 zna\u010dn\u00fd vplyv, a je teda rozdiel, \u010di de\u0148 prele\u017e\u00edte, presed\u00edte alebo prestoj\u00edte. Uk\u00e1\u017eme si to na pr\u00edklade 80 kg \u0161tudenta, ktor\u00fd 6 hod\u00edn denne tr\u00e1vi u\u010den\u00edm.<\/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&nbsp;prvom pr\u00edpade, ke\u010f sa u\u010d\u00ed ml\u010dky pole\u017eia\u010dky a&nbsp;len si \u010d\u00edta u\u010divo, <strong>sp\u00e1li za t\u00fato dobu pribli\u017ene 624 kcal<\/strong> (vr\u00e1tane BMR).<\/li><li>V&nbsp;druhom pr\u00edpade, ke\u010f sa u\u010d\u00ed nahlas posedia\u010dky a&nbsp;pri tom podupk\u00e1va nohami, m\u00f4\u017ee jeho <strong>v\u00fddaj za rovnak\u00fa dobu dosiahnu\u0165 a\u017e 864 kcal<\/strong> (vr\u00e1tane BMR).<\/li><li>V&nbsp;tre\u0165om pr\u00edpade, ke\u010f sa u\u010d\u00ed nahlas a&nbsp;pri tom chod\u00ed po byte, h\u00e1d\u017ee si lopti\u010dku alebo vykon\u00e1va in\u00fa podobn\u00fa aktivitu, ktor\u00e1 mu pom\u00e1ha sa s\u00fastredi\u0165 a&nbsp;rozpr\u00e1va\u0165 o t\u00e9me, <strong>sp\u00e1li za t\u00fato dobu pribli\u017ene 1056 kcal <\/strong>(vr\u00e1tane BMR). <span class=\"tadv-color\" style=\"color: #ff6600\">[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 prv\u00fd poh\u013ead nemus\u00ed by\u0165 rozdiel a\u017e tak\u00fd vidite\u013en\u00fd, ak v\u0161ak vezmeme do \u00favahy, \u017ee sa tento \u0161tudent bude po\u010das sk\u00fa\u0161kov\u00e9ho u\u010di\u0165 aspo\u0148<strong> 3 t\u00fd\u017edne<\/strong> (5 dn\u00ed do t\u00fd\u017ed\u0148a pr\u00e1ve spom\u00ednan\u00fdch 6 hod\u00edn), sp\u00e1li <strong>pole\u017eia\u010dky celkovo 9360 kcal, posedia\u010dky 12960 kcal a postoja\u010dky 15840 kcal<\/strong>. Rozdiel medzi st\u00e1t\u00edm a le\u017ean\u00edm je <strong>6480 kcal. <\/strong>Ak teda n\u00e1\u0161 \u0161tudent zmen\u00ed polohu u\u010denia z \u013eahu na st\u00e1tie, m\u00f4\u017ee za 3 t\u00fd\u017edne u\u010denia sp\u00e1li\u0165 necel\u00e9 kilo tuku, lebo to obsahuje <strong>7700 kcal.<\/strong> A to sa u\u017e oplat\u00ed, nie?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem odmeny v podobe \u00fabytku hmotnosti v\u00e1s ur\u010dite pote\u0161\u00ed aj efekt\u00edvnej\u0161ie nau\u010den\u00e1 l\u00e1tka, ktor\u00fa budete pri hlasnom odriekavan\u00ed vn\u00edma\u0165 viacer\u00fdmi zmyslami, lep\u0161ie si ju osvoj\u00edte a v\u010faka vy\u0161\u0161iemu pr\u00edsunu kysl\u00edka aj zapam\u00e4t\u00e1te.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<p>    <\/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=\"Ako \u013eahko schudn\u00fa\u0165 v\u010faka NEAT\" class=\"wp-image-207530\" width=\"843\" height=\"562\" title=\"Ako \u013eahko schudn\u00fa\u0165 v\u010faka 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\" \/><figcaption>     <\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyssie_NEAT_moze_znizit_mnozstvo_tuku_a_zlepsit_zdravie\"><\/span>Vy\u0161\u0161ie NEAT m\u00f4\u017ee zn\u00ed\u017ei\u0165 mno\u017estvo tuku a zlep\u0161i\u0165 zdravie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K podobn\u00fdm v\u00fdsledkom, ako sme si uk\u00e1zali pri \u0161tudentoch vy\u0161\u0161ie, dospeli aj samotn\u00ed v\u00fdskumn\u00edci. Vz\u0165ah medzi <strong>pr\u00edrastkom tuku pri nedostato\u010dnom v\u00fddaji energie prostredn\u00edctvom NEAT <\/strong>bol dok\u00e1zan\u00fd napr\u00edklad v \u0161t\u00fadii s&nbsp;dvadsiatimi dobrovo\u013en\u00edkmi (10 \u0161t\u00edhlych a 10 ob\u00e9znych). T\u00ed boli vystaven\u00ed podobn\u00e9mu prostrediu, pri\u010dom sa sk\u00famalo<strong> dr\u017eanie tela a pohyb, s cie\u013eom hodnotenia NEAT. <\/strong>Dobrovo\u013en\u00edci sa venovali be\u017en\u00fdm denn\u00fdm \u010dinnostiam a necvi\u010dili. V\u00fdsledky uk\u00e1zali, \u017ee <strong>ob\u00e9zni jedinci viac sedeli, konkr\u00e9tne o 2,5 hodiny dlh\u0161ie.<\/strong> V\u00fdskumn\u00edci navy\u0161e zistili, \u017ee pokia\u013e by ob\u00e9zni jedinci vykon\u00e1vali rovnak\u00e9 aktivity NEAT ako t\u00ed \u0161t\u00edhli, teda pokia\u013e by tento \u010das nepresedeli, <strong>zv\u00fd\u0161il by sa ich v\u00fddaj o 350 kcal za de\u0148. <\/strong><span style=\"color: #ff6600;text-align: inherit\">[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\u0161ie telo <\/strong>v\u0161ak nie je jedin\u00fdm benefitom, ktor\u00fd z\u00edskate, ak zapoj\u00edte viac necvi\u010debn\u00fdch \u010dinnost\u00ed. Akt\u00edvnej\u0161\u00edm \u017eivotom <strong>zn\u00ed\u017eite v\u00fdskyt chronick\u00fdch ochoren\u00ed, obezity, cukrovky, kardiovaskul\u00e1rnych chor\u00f4b, vysok\u00e9ho krvn\u00e9ho tlaku a podobne.<\/strong> Pokia\u013e v\u00e1s v\u0161ak \u017eiadne z uveden\u00fdch ochoren\u00ed netr\u00e1pi, m\u00f4\u017ee pr\u00e1ve <strong>chudnutie by\u0165 tou hlavnou motiv\u00e1ciou,<\/strong> pre\u010do by\u0165 akt\u00edvnej\u0161\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Aky_velky_kaloricky_deficit_moze_vdaka_NEAT_vzniknut\"><\/span>Ak\u00fd ve\u013ek\u00fd kalorick\u00fd deficit m\u00f4\u017ee v\u010faka NEAT vznikn\u00fa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi v\u00e1s neprekvap\u00edm inform\u00e1ciou, \u017ee de\u0148 m\u00e1 24 hod\u00edn. Ak budeme po\u010d\u00edta\u0165 s ide\u00e1lom, tak \u010dlovek z toho 8 hod\u00edn presp\u00ed. Zost\u00e1va n\u00e1m 16 hod\u00edn, ktor\u00e9 s\u00fa k\u013e\u00fa\u010dov\u00e9 v pr\u00edpade, \u017ee sa sna\u017e\u00edme schudn\u00fa\u0165. Z\u00e1le\u017e\u00ed len na ka\u017edom z n\u00e1s, ako ich vyu\u017eijeme. <strong>Uk\u00e1\u017eme si to bli\u017e\u0161ie na pr\u00edklade 2 \u017eien \u2013 Jany a Lucie.<\/strong> Jana je ne\u0161\u0165astn\u00e1, preto\u017ee by chcela zhodi\u0165 p\u00e1r k\u00edl, \u017eia\u013e, sa jej to nedar\u00ed. Ticho z\u00e1vid\u00ed Lucii, ktor\u00e1 si <strong>m\u00f4\u017ee dopria\u0165 na \u010do m\u00e1 chu\u0165, a nepriber\u00e1.<\/strong> Ako je to mo\u017en\u00e9? Predpokladajme, \u017ee <strong>obe v\u00e1\u017eia 65 kg a jedia rovnak\u00e9 jedlo.<\/strong> Do akej miery sa m\u00f4\u017ee l\u00ed\u0161i\u0165 ich denn\u00fd energetick\u00fd v\u00fddaj?<\/p>\n\n\n\n<p><strong>Uk\u00e1\u017eme si to na zjednodu\u0161enom pr\u00edklade:<\/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\u00e1nok<\/strong> (8 hod.) \u2013 494 kcal<\/li><li><strong>chystanie sa do pr\u00e1ce,<\/strong> pr\u00edprava ra\u0148ajok a pr\u00edprava jedla na cel\u00fd de\u0148, \u013eahk\u00e9 upratovanie bytu (1 hod.) \u2013 143 kcal<\/li><li><strong>cesta do pr\u00e1ce<\/strong> (15 min. ch\u00f4dze, 30 min. jazda autobusom) \u2013 83 kcal<\/li><li><strong>pr\u00e1ca v kancel\u00e1rii za po\u010d\u00edta\u010dom <\/strong>(8 hod.) \u2013 780 kcal<\/li><li><strong>cesta z pr\u00e1ce<\/strong> (15 min. ch\u00f4dze, 30 min. jazda autobusom) \u2013 83 kcal<\/li><li><strong>beh r\u00fdchlos\u0165ou 8 km\/h <\/strong>(40 min.) \u2013 360 kcal<\/li><li><strong>le\u017eanie ve\u010der pri telev\u00edzii (3 hod.)<\/strong> \u2013 195 kcal<\/li><li><strong>ostatn\u00e9 \u010dinnosti,<\/strong> ako je jedenie, sprchovanie a \u010fal\u0161ie nen\u00e1ro\u010dn\u00e9 aktivity (2 hod.) \u2013 286 kcal [10]<\/li><\/ul>\n\n\n\n<p>Celkov\u00fd v\u00fddaj Jany vr\u00e1tane baz\u00e1lneho metabolizmu by za cel\u00fd de\u0148 mohol by\u0165 pribli\u017ene <strong>2424 kcal<\/strong>.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Lucia<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>sp\u00e1nok<\/strong> (8 hod.) \u2013 494 kcal<\/li><li><strong>chystanie sa do pr\u00e1ce,<\/strong> pr\u00edprava ra\u0148ajok a pr\u00edprava jedla na cel\u00fd de\u0148, \u013eahk\u00e9 upratovanie bytu (1 hod.) \u2013 143 kcal<\/li><li><strong>cesta do pr\u00e1ce pe\u0161o r\u00fdchlou ch\u00f4dzou <\/strong>(45 min.) \u2013 244 kcal<\/li><li><strong>v\u00fdkon zamestnania \u2013 chy\u017en\u00e1<\/strong> (8 hod.) \u2013 2080 kcal<\/li><li><strong>cesta z pr\u00e1ce pe\u0161o r\u00fdchlou ch\u00f4dzou <\/strong>(45 min.) \u2013 244 kcal<\/li><li><strong>beh r\u00fdchlos\u0165ou 10 km\/h <\/strong>(1 hod.) \u2013 637 kcal<\/li><li><strong>r\u00fd\u013eovanie z\u00e1hrady <\/strong> (1,5 hod.) \u2013 487 kcal<\/li><li><strong>upratovanie dom\u00e1cnosti <\/strong>(1 hod.) \u2013 214 kcal<\/li><li><strong>ostatn\u00e9 \u010dinnosti,<\/strong> ako je jedenie, sprchovanie a \u010fal\u0161ie nen\u00e1ro\u010dn\u00e9 aktivity (1 hod.) \u2013 143 kcal<\/li><li><strong>\u010d\u00edtanie pole\u017eia\u010dky v posteli<\/strong> (1 hod.) \u2013 85 kcal [10]<\/li><\/ul>\n\n\n\n<p>Celkov\u00fd v\u00fddaj Lucie vr\u00e1tane baz\u00e1lneho metabolizmu by za cel\u00fd de\u0148 mohol by\u0165 pribli\u017ene <strong>4277 kcal<\/strong>.<\/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=\"Ako vytvori\u0165 kalorick\u00fd deficit v\u010faka NEAT\" class=\"wp-image-207549\" width=\"843\" height=\"562\" title=\"Ako vytvori\u0165 kalorick\u00fd deficit v\u010faka 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\" \/><figcaption>      <\/figcaption><\/figure><\/div>\n\n\n\n<p>Jasn\u00e9, pr\u00edklad Lucie je u\u017e tro\u0161ku prehnan\u00fd a v\u00e4\u010d\u0161ina z n\u00e1s pravdepodobne nem\u00e1 to\u013eko vo\u013en\u00e9ho \u010dasu by\u0165 tak akt\u00edvny, ale \u010do sme t\u00fdm chceli poveda\u0165? Ke\u010f sa Jana a Lucia z\u00eddu na k\u00e1ve a bud\u00fa sa bavi\u0165 o svojom \u017eivotnom \u0161t\u00fdle, <strong>m\u00f4\u017eu \u017ei\u0165 v domnienke, \u017ee je ich aktivita pribli\u017ene rovnak\u00e1<\/strong> \u2013 obe chodia do pr\u00e1ce, obe sa staraj\u00fa o dom\u00e1cnos\u0165, a dokonca chodia aj obe beha\u0165. Na z\u00e1klade t\u00fdchto inform\u00e1ci\u00ed m\u00f4\u017ee Jana nadobudn\u00fa\u0165 dojem, \u017ee m\u00e1 Lucia z\u00e1zra\u010dn\u00fa genetick\u00fa v\u00fdbavu, v\u010faka ktorej m\u00f4\u017ee zjes\u0165, \u010do chce, a nepriberie. Tak to v\u0161ak nie je. Ide len o to, \u017ee <strong>Lucia m\u00e1 ve\u013ek\u00fd v\u00fddaj pri aktivit\u00e1ch, ktor\u00e9 nes\u00favisia so \u0161portom (NEAT). <\/strong>V\u0161eobecne si treba uvedomi\u0165, \u017ee \u013eudia, ktor\u00ed maj\u00fa <strong>manu\u00e1lnu pr\u00e1cu a do toho sa vo vo\u013enom \u010dase h\u00fdbu, <\/strong>spa\u013euj\u00fa \u010dasto aj mnohon\u00e1sobne viac kal\u00f3ri\u00ed oproti t\u00fdm, ktor\u00ed \u017eij\u00fa sedav\u00fdm sp\u00f4sobom \u017eivota. Aj preto m\u00f4\u017eu akt\u00edvnej\u0161\u00ed \u013eudia jednoducho viac jes\u0165 a nepriberaj\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00faste sa zamyslie\u0165 nad t\u00fdm, ako vyzer\u00e1 v\u00e1\u0161 de\u0148 v&nbsp;porovnan\u00ed s&nbsp;v\u00fddajom Lucie. St\u00e1le m\u00e1te pocit, \u017ee je \u017eivot nef\u00e9r a priber\u00e1te aj zo vzduchu, alebo<strong> zis\u0165ujete, \u017ee nie ste tak\u00ed akt\u00edvni, ako ste si mysleli? <\/strong>Mo\u017eno sa tie\u017e zara\u010fujete medzi \u013eud\u00ed, ktor\u00ed <strong>kv\u00f4li \u00fa\u010deln\u00fdm \u0161portov\u00fdm aktivit\u00e1m zanedb\u00e1vaj\u00fa tie ostatn\u00e9.<\/strong> No schv\u00e1lne \u2013 stalo sa v\u00e1m niekedy, \u017ee ste sa namiesto upratovania alebo prech\u00e1dzky s rodinou rad\u0161ej natiahli na gau\u010d, preto\u017ee ste vedeli, \u017ee v\u00e1s popoludn\u00ed \u010dak\u00e1 tr\u00e9ning, a tak ste na\u0148 chceli nabra\u0165 sily?<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e ste si sebakriticky priznali, \u017ee je va\u0161ich be\u017en\u00fdch d\u0148och<strong> priestor na zlep\u0161enie,<\/strong> je to skvel\u00fd prv\u00fd krok k tomu, aby ste <strong>boli viac akt\u00edvni a \u013eah\u0161ie chudli.<\/strong> In\u0161pirova\u0165 sa m\u00f4\u017eete na\u0161imi <strong>7 tipmi, ako 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_tipov_ako_podporit_chudnutie_a_viac_sa_prirodzene_hybat\"><\/span>7 tipov, ako podpori\u0165 chudnutie a viac sa prirodzene h\u00fdba\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Ch\u00f4dza<\/h3>\n\n\n\n<p>Asi nemus\u00edme podrobne rozobera\u0165 skuto\u010dnos\u0165, \u017ee <strong>ch\u00f4dza je pre n\u00e1s<\/strong> <strong>najprirodzenej\u0161\u00edm pohybom. <\/strong>Pravdepodobne ste u\u017e po\u010duli aj o tom, \u017ee by ka\u017ed\u00fd<strong> \u010dlovek mal denne prejs\u0165 10 000 krokov. <\/strong>Ak nem\u00e1te \u017eiaden in\u00fd pohyb a kroky s\u00fa takmer jedinou va\u0161ou aktivitou, ktorej sa venujete, potom pre v\u00e1s m\u00f4\u017ee by\u0165 t\u00e1to magick\u00e1 hranica ide\u00e1lna. Pod\u013ea \u0161t\u00fadie toti\u017e existuje \u010das\u0165 popul\u00e1cie s n\u00edzkou dennou aktivitou, ktor\u00e1 denne prejde len okolo 2000\u20132500 krokov. T\u00edto \u013eudia by sa mali sna\u017ei\u0165 <strong>ich po\u010det zv\u00fd\u0161i\u0165. <\/strong>Ak ste v\u0161ak akt\u00edvni aj inak, chod\u00edte do posil\u0148ovne, pl\u00e1vate alebo rob\u00edte ak\u00fdko\u013evek in\u00fd \u0161port,<strong> nie je nutn\u00e9 striktne dodr\u017eiava\u0165 10 000.  <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<p>Rozhodne by ste sa v\u0161ak ch\u00f4dzi nemali vyh\u00fdba\u0165, lebo m\u00e1<strong> pomerne mnoho pozit\u00edvnych benefitov.<\/strong> Doch\u00e1dza pri nej k&nbsp;pou\u017eitiu viac ne\u017e polovice telesn\u00fdch svalov. Miera ich zapojenia sa odv\u00edja od r\u00fdchlosti a sklonu ter\u00e9nu. Z\u00e1rove\u0148 sa v\u00e1m v\u010faka nej zlep\u0161\u00ed fyzick\u00e1 kond\u00edcia, kardiovaskul\u00e1rne zdravie \u010di krvn\u00fd tlak. Tento druh pohybu m\u00e1 v\u0161ak tie\u017e <strong>pozit\u00edvny vplyv na na\u0161e psychick\u00e9 zdravie.<\/strong> Slovn\u00e9 spojenie \u201cidem si vyvetra\u0165 hlavu\u201d, ke\u010f sa idete prejs\u0165, teda rozhodne nevzniklo n\u00e1hodou. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Schudnite v\u010faka ch\u00f4dzi\" class=\"wp-image-207564\" title=\"Schudnite v\u010faka ch\u00f4dzi\" 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\">Ako zapoji\u0165 viac ch\u00f4dze do be\u017en\u00e9ho d\u0148a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aspo\u0148 \u010das\u0165 cesty do pr\u00e1ce prejdite pe\u0161o.&nbsp;<\/strong><\/li><li><strong>Vyhnite sa v\u00fd\u0165ahom \u010di eskal\u00e1torom.<\/strong><\/li><li><strong>Urobte si po\u010das d\u0148a aspo\u0148 mal\u00fa prech\u00e1dzku. Ka\u017ed\u00e1 min\u00fata navy\u0161e sa po\u010d\u00edta.&nbsp;<\/strong><\/li><li><strong>Cho\u010fte pe\u0161o na n\u00e1kup, obed alebo sch\u00f4dzku s priate\u013emi.<\/strong><\/li><li><strong>Miesto sedenia v kaviarni si k\u00e1vu vezmite so sebou a cho\u010fte sa s priate\u013emi prejs\u0165.&nbsp;<\/strong><\/li><li><strong>Prech\u00e1dzajte sa pri po\u010d\u00favan\u00ed podcastov alebo pri meetingoch.<\/strong><\/li><li><strong>Namiesto telefonovania cho\u010fte \u010dloveka nav\u0161t\u00edvi\u0165 alebo telefonujte pri ch\u00f4dzi.<\/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, ako zapoji\u0165 viac krokov do v\u00e1\u0161ho d\u0148a, je kopa. Z\u00e1le\u017e\u00ed len na v\u00e1s, \u010do si vyberiete. Aby sme v\u00e1s trochu namotivovali \u2013 80 kg \u010dlovek sp\u00e1li <strong>za 20 min\u00fat r\u00fdchlej sch\u00f4dze po schodoch 235 kcal,<\/strong> \u010do je re\u00e1lne ka\u017ed\u00fd de\u0148 splni\u0165, ak bude poctivo vy\u0161liap\u00e1va\u0165 ka\u017ed\u00fd schod. Ak nebudeme bra\u0165 do \u00favahy adapt\u00e1ciu metabolizmu a \u010fal\u0161ie ved\u013eaj\u0161ie faktory, <strong>sp\u00e1lil by tento \u010dlovek za rok 85775 kcal, a to len v\u010faka ka\u017edodenn\u00fdm 20 min\u00fatam r\u00fdchlej ch\u00f4dze po schodoch.<\/strong> Pre zauj\u00edmavos\u0165 \u2013 t\u00fdmto sp\u00f4sobom by mohol sp\u00e1li\u0165 energiu, ktor\u00e1 zodpoved\u00e1<strong> pribli\u017ene 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\u00e1hajte ostatn\u00fdm&nbsp;<\/h3>\n\n\n\n<p>Ur\u010dite m\u00e1te vo svojom okol\u00ed niekoho, <strong>kto va\u0161u pomoc r\u00e1d vyu\u017eije.<\/strong> Vo v\u00fdsledku bude spokojn\u00fd tak \u010dlovek, ktor\u00e9mu u\u013eah\u010d\u00edte pr\u00e1cu, ako aj i vy, a to dokonca dvojn\u00e1sobne. <strong>Zv\u00fd\u0161ite si toti\u017e energetick\u00fd v\u00fddaj, v\u010faka \u010domu budete \u013eah\u0161ie chudn\u00fa\u0165, a navy\u0161e v\u00e1s m\u00f4\u017ee hria\u0165 pri srdie\u010dku dobr\u00fd pocit,<\/strong> \u017ee ste niekomu pomohli. Op\u00e4\u0165 m\u00e1te mnoho mo\u017enost\u00ed, ako sa zapoji\u0165:<\/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=\"Schudnite jednoducho aj bez cvi\u010denia\" class=\"wp-image-207585\" title=\"Schudnite jednoducho aj bez cvi\u010denia\" 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>Postr\u00e1\u017ete niekomu deti.<\/strong> Drobci bud\u00fa radi za zmenu, rodi\u010dia si odpo\u010din\u00fa a vy str\u00e1vite akt\u00edvny de\u0148 \u2013 v\u00fdhra po v\u0161etk\u00fdch str\u00e1nkach.<\/li><li><strong>Vyven\u010dite psa.<\/strong> Iste bl\u00edzko v\u00e1s b\u00fdva niekto, kto u\u017e nevl\u00e1dze to\u013eko chodi\u0165, ale jeho mazn\u00e1\u010dik by si r\u00e1d urobil dlh\u0161\u00ed v\u00fdlet. Doprajte mu to.<\/li><li><strong>Pon\u00faknite sa, \u017ee z\u00e1jdete na n\u00e1kup.<\/strong> T\u00fato ponuku ocenia ako \u013eudia z okolia, ktor\u00ed u\u017e to sami nezvl\u00e1daj\u00fa, tak aj va\u0161i bl\u00edzki, ktor\u00fdm sa nechce alebo nemaj\u00fa pr\u00e1ve \u010das.<\/li><li><strong>Pom\u00f4\u017ete s rekon\u0161trukciou. <\/strong>Pri t\u00fdchto pr\u00e1cach sa hod\u00ed ka\u017ed\u00e1 ruka. A o\u0161kraba\u0165 stenu, nama\u013eova\u0165, odnies\u0165 star\u00fd n\u00e1bytok alebo zostavi\u0165 nov\u00fd ur\u010dite zvl\u00e1dnete.<\/li><li><strong>Pom\u00f4\u017ete v dom\u00e1cnosti alebo na z\u00e1hrade. <\/strong><\/li><li><strong>Odme\u0165te sneh v celej ulici. <\/strong><\/li><\/ul>\n\n\n\n<p>Vedeli ste, \u017ee 80 kg \u010dlovek m\u00f4\u017ee pri intenz\u00edvnom hodinovom odhadzovan\u00ed snehu <strong>sp\u00e1li\u0165 za hodinu a\u017e 600 kcal?<\/strong> Tieto dobrovo\u013en\u00edcke \u010dinnosti mo\u017eno \u010dasto vykon\u00e1va\u0165 aj brig\u00e1dne, tak\u017ee okrem sp\u00e1len\u00fdch kal\u00f3ri\u00ed si tie\u017e m\u00f4\u017eete zarobi\u0165 nejak\u00e9 peniaze. <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. Nestr\u00e1cajte \u010das \u010dakan\u00edm<\/h3>\n\n\n\n<p>M\u00e1te kamar\u00e1tov, ktor\u00ed nikdy nepr\u00eddu nikam v\u010das, a vy tak<strong> tr\u00e1vite desiatky min\u00fat seden\u00edm a \u010dakan\u00edm na nich?<\/strong> Prehodno\u0165te svoj pr\u00edstup. Aj dvadsa\u0165min\u00fatov\u00e1 prech\u00e1dzka v okol\u00ed sa zrazu po\u010d\u00edta. Rovnako tak m\u00f4\u017eete tr\u00e1vi\u0165 \u010das \u010dakan\u00edm na autobus alebo vlak, pokia\u013e v\u00e1m ide o dlh\u0161iu dobu. A ke\u010f viete, \u017ee pr\u00edde do nieko\u013ek\u00fdch min\u00fa\u0165, ani tak nemus\u00edte sedie\u0165 na lavi\u010dke a tupo z\u00edza\u0165 pred seba. <strong>Chodi\u0165 m\u00f4\u017eete aj po t\u00fdch p\u00e1r metroch na zast\u00e1vke, pr\u00edpadne sa m\u00f4\u017eete prejs\u0165 pe\u0161o na \u010fal\u0161iu zast\u00e1vku <\/strong>a tam sa napoji\u0165 na dopravn\u00fd prostriedok.<\/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. Venujte sa dom\u00e1cnosti<\/h3>\n\n\n\n<p>V s\u00favislosti s dom\u00e1cimi pr\u00e1cami sa \u013eudia <strong>delia do dvoch skup\u00edn<\/strong> \u2013 jedni si ich <strong>u\u017e\u00edvaj\u00fa<\/strong> a nem\u00f4\u017eu sa do\u010dka\u0165 \u010fal\u0161ieho vys\u00e1vania, in\u00ed ich <strong>nen\u00e1vidia<\/strong> a ich vykon\u00e1vanie od\u010fa\u013euj\u00fa, ako sa len d\u00e1. Ide\u00e1lne dovtedy, k\u00fdm to za nich neurob\u00ed niekto in\u00fd. Ale h\u00e1dajte, <strong>kto m\u00e1 v\u00e4\u010d\u0161\u00ed v\u00fddaj NEAT?<\/strong> \u00c1no, t\u00ed, \u010do sa do nich pustia a s\u00fa schopn\u00ed im venova\u0165 aj nieko\u013eko hod\u00edn t\u00fd\u017edenne. Tak\u00e1 70 kg \u017eena sp\u00e1li dom\u00e1cimi pr\u00e1cami priemerne <strong>210 kcal (vr\u00e1tane BMR) za hodinu.<\/strong> M\u00f4\u017ee sa v\u00e1m to zda\u0165 ako ni\u010d, ale ke\u010f vezmete do \u00favahy, \u017ee tak\u00e1 \u0161ikovn\u00e1 gazdinka m\u00f4\u017ee str\u00e1vi\u0165 t\u00fdmito aktivitami aj 2 hodiny denne, zrazu tu m\u00e1me <strong>2940 kcal za t\u00fd\u017ede\u0148, \u010do je energia ukryt\u00e1 v 550 g (5,5 tabuliek) mlie\u010dnej \u010dokol\u00e1dy.<\/strong> A to u\u017e je slu\u0161n\u00e9 mno\u017estvo, \u017ee? Pokia\u013e sa pravidelne venujete akt\u00edvnemu upratovaniu, m\u00f4\u017eete si bez probl\u00e9mov da\u0165 riadok \u010dokol\u00e1dy ku k\u00e1ve, a napriek tomu by\u0165 v deficite a chudn\u00fa\u0165. Tak\u017ee automatick\u00fd vys\u00e1va\u010d, ktor\u00fd za v\u00e1s urob\u00ed v\u0161etku pr\u00e1cu, schovajte nasp\u00e4\u0165 do \u0161katule, darujte ho niekomu, kto u\u017e na upratovanie s\u00e1m nem\u00e1 silu, a pus\u0165te sa pekne do pr\u00e1ce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokia\u013e by ste v\u00e1\u0161 energetick\u00fd v\u00fddaj po\u010das upratovania chceli e\u0161te zv\u00fd\u0161i\u0165, sk\u00faste si <strong>vymyslie\u0165 tak\u00fd mal\u00fd upratovac\u00ed workout.<\/strong> Jednotliv\u00e9 \u010dinnosti striedajte s<strong> drepmi, k\u013eukmi \u010di angli\u010d\u00e1kmi.<\/strong> Uvid\u00edte, \u017ee si d\u00e1te za hodinku poriadne do tela, a ke\u010f si k tomu pust\u00edte svoju ob\u013e\u00faben\u00fa hudbu, bude v\u00e1s to iste aj bavi\u0165.<\/p>\n\n\n\n<p>    <\/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=\"Ako schudn\u00fa\u0165 doma bez cvi\u010denia\" class=\"wp-image-207601\" width=\"843\" height=\"563\" title=\"Ako schudn\u00fa\u0165 doma bez cvi\u010denia\" 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\" \/><figcaption>      <\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Pracujte na z\u00e1hrade<\/h3>\n\n\n\n<p>Z\u00e1hradk\u00e1r\u010den\u00edm rozhodne nemysl\u00edme, aby ste vysadli na z\u00e1hradn\u00fd traktor, ktor\u00fd za v\u00e1s urob\u00ed v\u0161etku pr\u00e1cu (hoci pri samotnom ovl\u00e1dan\u00ed traktora sp\u00e1lite viac energie, ne\u017e keby ste len le\u017eali). Existuje v\u0161ak mnoho <strong>efekt\u00edvnej\u0161\u00edch \u010dinnost\u00ed,<\/strong> ktor\u00fdm sa m\u00f4\u017eete na z\u00e1hradke venova\u0165. \u010co tak vysk\u00fa\u0161a\u0165 r\u00fd\u013eovanie?<strong> Oproti le\u017ean\u00ed sa pri tejto aktivite v\u00e1\u0161 v\u00fddaj zv\u00fd\u0161i a\u017e p\u00e4\u0165n\u00e1sobne. <\/strong>80 kg mu\u017e tak za hodinku sp\u00e1li kr\u00e1snych 400 kcal. Pusti\u0165 sa m\u00f4\u017eete aj do orez\u00e1vania kr\u00edkov alebo trhania buriny, ktor\u00e9<strong> zv\u00fd\u0161i v\u00e1\u0161 v\u00fddaj pribli\u017ene \u0161tvorn\u00e1sobne.<\/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. Dajte si mini workout kedyko\u013evek sa to d\u00e1<\/h3>\n\n\n\n<p>\u010cak\u00e1te, a\u017e v\u00e1m priate\u013eka r\u00e1no kone\u010dne uvo\u013en\u00ed pred odchodom k\u00fape\u013e\u0148u? <strong>Vyu\u017eite \u010das a urobte si p\u00e1r drepov a k\u013eukov.<\/strong> Rozpr\u00fadite t\u00fdm krv v tele, a navy\u0161e \u013eahko <strong>zv\u00fd\u0161ite svoj v\u00fddaj. <\/strong>Rovnako efekt\u00edvne m\u00f4\u017eete vyu\u017ei\u0165 aj reklamn\u00fa pauzu pri va\u0161om ob\u013e\u00fabenom ve\u010dernom filme alebo zabi\u0165 \u010das, ne\u017e sa v\u00e1m uvaria napr\u00edklad cestoviny. Mo\u017eno sa na v\u00e1s bud\u00fa \u013eudia v okol\u00ed zo za\u010diatku d\u00edva\u0165 zvl\u00e1\u0161tne, ale a\u017e uvidia, ako sa tieto drobnosti <strong>pozit\u00edvne prejavuj\u00fa na va\u0161ej postave,<\/strong> pochopia to a mo\u017eno sa k v\u00e1m aj pridaj\u00fa.<\/p>\n\n\n\n<p>      <\/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=\"Schudnite v\u010faka kr\u00e1tkemu dom\u00e1cemu tr\u00e9ningu\" class=\"wp-image-207615\" width=\"843\" height=\"641\" title=\"Schudnite v\u010faka kr\u00e1tkemu dom\u00e1cemu tr\u00e9ningu\" 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\" \/><figcaption>    <\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Le\u017ete len v noci<\/h3>\n\n\n\n<p>Ako sme si u\u017e povedali na za\u010diatku \u010dl\u00e1nku, u\u017e len to, \u010di le\u017e\u00edte alebo sed\u00edte, m\u00e1 vo v\u00fdsledku <strong>podstatn\u00fd vplyv na celkov\u00fd energetick\u00fd v\u00fddaj.<\/strong> Pokia\u013e sa sna\u017e\u00edte zv\u00fd\u0161i\u0165 NEAT, sna\u017ete sa pole\u017eia\u010dky tr\u00e1vi\u0165 len ten \u010das, ke\u010f sp\u00edte (cca 8\u20139 hod\u00edn). Aj <strong>pri telev\u00edzii sa sna\u017ete sedie\u0165,<\/strong> a ak ju m\u00e1te napr\u00edklad v kuchyni alebo si p\u00fa\u0161\u0165ate TV vysielanie z notebooku, <strong>m\u00f4\u017eete pri svojom ob\u013e\u00fabenom seri\u00e1li aj st\u00e1\u0165<\/strong> a rovno vyu\u017ei\u0165 \u010das na pr\u00edpravu jedla na \u010fal\u0161\u00ed de\u0148. Rovnako plat\u00ed, \u017ee ak si \u010d\u00edtate alebo sa u\u010d\u00edte, je pre zv\u00fd\u0161enie v\u00fddaja lep\u0161ie tr\u00e1vi\u0165 \u010das posedia\u010dky. <strong>M\u00f4\u017eete sedie\u0165 aj na <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-85-cm-gymbeam.html\" class=\"ek-link\"><strong>lopte<\/strong><\/a><strong>,<\/strong> v\u010faka \u010domu zapoj\u00edte aj viacero svalov\u00fdch parti\u00ed. A dokonca s\u00fa aj \u013eudia, ktor\u00fdm sa najlep\u0161iu u\u010d\u00ed pri ch\u00f4dzi, tak\u017ee aj to m\u00f4\u017eete sk\u00fasi\u0165. Je len na v\u00e1s, do akej miery sa s t\u00fdmito zmenami vysporiadate. \u010casom u\u017e v\u00e1m mo\u017eno ani nenapadne, \u017ee by ste si mali v autobuse sadn\u00fa\u0165.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bu\u010fme k sebe \u00faprimn\u00ed. Ak je takmer v\u0161etka va\u0161a aktivita po\u010das t\u00fd\u017ed\u0148a to, \u017ee si z\u00e1jdete autom trikr\u00e1t t\u00fd\u017edenne na hodinu do fitka, a mysl\u00edte si, \u017ee \u017eijete akt\u00edvne, nie je to tak. <strong>NEAT <\/strong>predstavuj\u00faci kal\u00f3rie sp\u00e1len\u00e9 be\u017en\u00fdmi aktivitami okrem cvi\u010denia, je pre n\u00e1\u0161 v\u00fddaj<strong> d\u00f4le\u017eitej\u0161ou polo\u017ekou ne\u017e samotn\u00fd \u0161port.<\/strong> T\u00fdm, samozrejme, nehovor\u00edme, \u017ee sa m\u00e1te na silov\u00fd tr\u00e9ning vyka\u0161\u013ea\u0165. Sk\u00faste sa v\u0161ak<strong> zamera\u0165 aj na to, \u010do rob\u00edte vo zvy\u0161nom \u010dase.<\/strong> De\u0148 m\u00e1 24 hod\u00edn, pokia\u013e 8 hod\u00edn sp\u00edte a 8 hod\u00edn ste priemerne v pr\u00e1ci, je len na v\u00e1s, ako<strong> zvy\u0161n\u00fdch 8 hod\u00edn str\u00e1vite. <\/strong>M\u00f4\u017eete za\u010da\u0165 t\u00fdm, \u017ee budete<strong> viac chodi\u0165,<\/strong> menej le\u017ea\u0165, nesadnete si v autobuse, zapoj\u00edte sa viac do<strong> upratovania alebo pom\u00f4\u017eete niekomu v okol\u00ed. <\/strong>Mo\u017enost\u00ed je kopa. Nech u\u017e sa budete venova\u0165 \u010domuko\u013evek, uvid\u00edte, \u017ee \u010dasom sa tieto \u010dinnosti prejavia ako na va\u0161om zdrav\u00ed, tak aj na <strong>zmene postavy. <\/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>Ak sa sna\u017e\u00edte schudn\u00fa\u0165 a jedin\u00fd v\u00e1\u0161 pohyb je hodina vo fitku nieko\u013ekokr\u00e1t do t\u00fd\u017ed\u0148a, nemus\u00ed to by\u0165 t\u00e1 spr\u00e1vna cesta. V dne\u0161nom \u010dl\u00e1nku v\u00e1m vysvetl\u00edme, \u010do je to NEAT, a ako s\u00favis\u00ed s chudnut\u00edm. V\u010faka nemu m\u00f4\u017eete zhadzova\u0165 kil\u00e1 bez toho, aby ste museli intenz\u00edvne cvi\u010di\u0165.<\/p>\n","protected":false},"author":100,"featured_media":207654,"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":[2],"tags":[6046,6125,6073,6082],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-208125","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-kalorie","10":"tag-metabolizmus","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co je pri chudnut\u00ed t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Schudn\u00fa\u0165 m\u00f4\u017eete aj bez cvi\u010denia, a to pomocou ch\u00f4dze a \u010fal\u0161\u00edch be\u017en\u00fdch aktiv\u00edt. 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