{"id":221290,"date":"2021-02-26T08:15:00","date_gmt":"2021-02-26T07:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=221290"},"modified":"2021-08-09T11:57:56","modified_gmt":"2021-08-09T09:57:56","slug":"10-veci-ktere-musite-vedet-nez-zacnete-hubnout","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/","title":{"rendered":"10 v\u011bc\u00ed, kter\u00e9 mus\u00edte v\u011bd\u011bt, ne\u017e za\u010dnete hubnout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#1_Vyrazovani_lepku_sacharidu_nebo_mlecnych_vyrobku\" title=\"1. Vy\u0159azov\u00e1n\u00ed lepku, sacharid\u016f nebo ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f&nbsp;&nbsp;\">1. Vy\u0159azov\u00e1n\u00ed lepku, sacharid\u016f nebo ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#2_Stravovani_a_hubnuti_podle_pravidel_low-carb_keto_racionalni_stravy_nebo_veganstvi\" title=\"2. Stravov\u00e1n\u00ed a hubnut\u00ed podle pravidel low-carb, keto, racion\u00e1ln\u00ed stravy nebo veganstv\u00ed\">2. Stravov\u00e1n\u00ed a hubnut\u00ed podle pravidel low-carb, keto, racion\u00e1ln\u00ed stravy nebo veganstv\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#3_Casovani_jidel\" title=\"3. \u010casov\u00e1n\u00ed j\u00eddel\">3. \u010casov\u00e1n\u00ed j\u00eddel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#4_Frekvence_jidel\" title=\"4. Frekvence j\u00eddel\">4. Frekvence j\u00eddel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#5_Jestli_jste_prijali_na_gram_presne_tolik_kalorii_a_makrozivin_kolik_jste_si_naplanovali\" title=\"5. Jestli jste p\u0159ijali na gram p\u0159esn\u011b tolik kalori\u00ed a makro\u017eivin, kolik jste si napl\u00e1novali\">5. Jestli jste p\u0159ijali na gram p\u0159esn\u011b tolik kalori\u00ed a makro\u017eivin, kolik jste si napl\u00e1novali<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#6_Snidat_ci_nesnidat\" title=\"6. Sn\u00eddat, \u010di nesn\u00eddat?\">6. Sn\u00eddat, \u010di nesn\u00eddat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#7_Delat_kardio_na_lacno_po_snidani_nebo_az_kdykoliv_v_prubehu_dne\" title=\"7. D\u011blat kardio na la\u010dno, po sn\u00eddani, nebo a\u017e kdykoliv v&nbsp;pr\u016fb\u011bhu dne&nbsp;\">7. D\u011blat kardio na la\u010dno, po sn\u00eddani, nebo a\u017e kdykoliv v&nbsp;pr\u016fb\u011bhu dne&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#8_Snazit_se_najit_ten_nejlepsi_workout_ke_spaleni_co_nejvice_kalorii\" title=\"8. Sna\u017eit se naj\u00edt ten nejlep\u0161\u00ed workout ke sp\u00e1len\u00ed co nejv\u00edce kalori\u00ed\">8. Sna\u017eit se naj\u00edt ten nejlep\u0161\u00ed workout ke sp\u00e1len\u00ed co nejv\u00edce kalori\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#9_Kontrolovani_vahy_kazdy_den\" title=\"9. Kontrolov\u00e1n\u00ed v\u00e1hy ka\u017ed\u00fd den\">9. Kontrolov\u00e1n\u00ed v\u00e1hy ka\u017ed\u00fd den<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#10_Zpomaleny_nebo_rozbity_metabolismus\" title=\"10. Zpomalen\u00fd nebo rozbit\u00fd metabolismus\">10. Zpomalen\u00fd nebo rozbit\u00fd metabolismus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je st\u00e1le jen mal\u00e9 procento lid\u00ed, kte\u0159\u00ed jdou na hubnut\u00ed t\u00edm spr\u00e1vn\u00fdm zp\u016fsobem a nepodlehnou slib\u016fm instantn\u00edch keto diet, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-jak-vam-zmeni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">detoxika\u010dn\u00edch program\u016f<\/a> nebo \u0161patn\u011b nastaven\u00fdm j\u00eddeln\u00ed\u010dk\u016fm s energetick\u00fdm p\u0159\u00edjmem pod \u00farove\u0148 baz\u00e1ln\u00edho metabolismu. V\u00fdsledkem potom je, \u017ee se lid\u00e9 pak <strong>zbyte\u010dn\u011b tr\u00e1p\u00ed nefunk\u010dn\u00edmi dietami,<\/strong> kdy st\u00e1le dokola st\u0159\u00eddaj\u00ed obdob\u00ed drastick\u00e9ho hubnut\u00ed s op\u011btovn\u00fdm n\u00e1r\u016fstem t\u011blesn\u00e9 hmotnosti a za sv\u016fj ne\u00fasp\u011bch vin\u00ed zejm\u00e9na sami sebe m\u00edsto toho, aby z n\u011bj obvi\u0148ovali tyto nefunk\u010dn\u00ed n\u00e1stroje.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdyby u\u017e od za\u010d\u00e1tku v\u0161ichni v\u011bd\u011bli, \u017ee takhle jen <strong>ztr\u00e1c\u00ed \u010das a \u017eivotn\u00ed energii.<\/strong> Mo\u017en\u00e1 by pak sv\u016fj p\u0159\u00edstup p\u0159ehodnotili a \u0161li by na to postupem, kter\u00fd sice zabere \u010das, ale p\u0159inese trvale udr\u017eiteln\u00e9 v\u00fdsledky. N\u00ed\u017ee v\u00e1m p\u0159in\u00e1\u0161\u00edm <strong>seznam 10 nej\u010dast\u011bj\u0161\u00edch ot\u00e1zek, kter\u00fdm lid\u00e9 p\u0159i hubnut\u00ed v\u011bnuj\u00ed a\u017e moc velkou pozornost a zapom\u00ednaj\u00ed na z\u00e1kladn\u00ed principy.<\/strong> Pokud se chcete dozv\u011bd\u011bt, na \u010dem p\u0159i hubnut\u00ed skute\u010dn\u011b z\u00e1le\u017e\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-1124x811.jpeg\" alt=\"Pom\u016f\u017ee p\u0159i hubnut\u00ed vy\u0159azen\u00ed lepku, sacharid\u016f nebo ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f?\" class=\"wp-image-221508\" width=\"843\" height=\"608\" title=\"Pom\u016f\u017ee p\u0159i hubnut\u00ed vy\u0159azen\u00ed lepku, sacharid\u016f nebo ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-1124x811.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-400x289.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-1536x1108.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vyrazovani_lepku_sacharidu_nebo_mlecnych_vyrobku\"><\/span>1. Vy\u0159azov\u00e1n\u00ed lepku, sacharid\u016f nebo ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010casto se m\u016f\u017eete do\u010d\u00edst nebo doslechnout, \u017ee se lidem poda\u0159ilo <strong>zhubnout a\u017e tehdy, kdy\u017e vy\u0159adili ze stravy <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/lepek-je-opravdu-skodlivy-pro-kazdeho-z-nas\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lepek<\/strong><\/a><strong> nebo sacharidy.<\/strong> Je to opravdu lepkem nebo sacharidy?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nikoliv, d\u00edky tomu, \u017ee ze stravy vy\u0159adili celkem bohatou skupinu lepkov\u00fdch nebo ve\u0161ker\u00fdch sacharid\u016f, <strong>spont\u00e1nn\u011b sn\u00ed\u017eili sv\u016fj energetick\u00fd p\u0159\u00edjem<\/strong> a dostali se do kalorick\u00e9ho deficitu. Jednodu\u0161e vy\u0159azen\u00ed t\u011bchto potravin nekompenzovali zv\u00fd\u0161en\u00edm jin\u00e9ho zdroje energie. Pokud nem\u00e1te potvrzen\u00e9 zdravotn\u00ed probl\u00e9my souvisej\u00edc\u00ed s&nbsp;ur\u010ditou skupinou potravin, nen\u00ed d\u016fvod se jim ve sv\u00e9 strav\u011b vyh\u00fdbat. Pokud se o kalorick\u00e9m deficitu chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot? (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Stravovani_a_hubnuti_podle_pravidel_low-carb_keto_racionalni_stravy_nebo_veganstvi\"><\/span>2. Stravov\u00e1n\u00ed a hubnut\u00ed podle pravidel low-carb, keto, racion\u00e1ln\u00ed stravy nebo veganstv\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z\u00e1le\u017e\u00ed \u010dist\u011b na v\u00e1s, jak\u00fd v\u00fd\u017eivov\u00fd sm\u011br v\u00e1m vyhovuje<\/strong> a zdravotn\u011b d\u00edky n\u011bmu prosp\u00edv\u00e1te. Dokud jste v&nbsp;kalorick\u00e9m deficitu, budete hubnout a nez\u00e1le\u017e\u00ed na tom, jestli j\u00edte \u201eclean,\u201c <a href=\"https:\/\/gymbeam.cz\/blog\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">low-carb<\/a> nebo paleo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-747x1124.jpg\" alt=\"Kolikr\u00e1t denn\u011b je p\u0159i hubnut\u00ed nejlep\u0161\u00ed j\u00edst?\" class=\"wp-image-221542\" title=\"Kolikr\u00e1t denn\u011b je p\u0159i hubnut\u00ed nejlep\u0161\u00ed j\u00edst?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Casovani_jidel\"><\/span>3. \u010casov\u00e1n\u00ed j\u00eddel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V&nbsp;j\u00eddle je zapot\u0159eb\u00ed m\u00edt sv\u016fj vlastn\u00ed syst\u00e9m a \u0159\u00e1d,<\/strong> kter\u00fd v\u00e1m vyhovuje. Jste sp\u00ed\u0161e rann\u00ed pt\u00e1\u010de? Pak v\u00e1m dost mo\u017en\u00e1 p\u0159ijde vhod za\u010d\u00edt den vydatnou sn\u00eddan\u00ed. Pokud se naopak \u0159ad\u00edte mezi no\u010dn\u00ed sovy, nejsp\u00ed\u0161 ocen\u00edte vydatnou ve\u010de\u0159i. P\u0159estat j\u00edst t\u0159eba v&nbsp;5 odpoledne nebo u\u017e nikdy nej\u00edst po 8 ve\u010dern\u00ed nen\u00ed \u0159e\u0161en\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010casov\u00e1n\u00ed j\u00eddel je \u010dist\u011b na v\u00e1s, a dokud jste v&nbsp;kalorick\u00e9m deficitu,<\/strong> je v\u0161e podle pravidel. I kdy\u017e je pravda, \u017ee <strong>profesion\u00e1ln\u00ed sportovci nebo silov\u00ed sportovci<\/strong> usiluj\u00edc\u00ed o maxim\u00e1ln\u00ed mno\u017estv\u00ed svalov\u00e9 hmoty a minim\u00e1ln\u00ed mno\u017estv\u00ed tuku na t\u011ble u\u017e <strong>by \u010dasov\u00e1n\u00ed j\u00eddel m\u011bli \u0159e\u0161it,<\/strong> ale to je t\u00e9ma na n\u011bkdy jindy zase.<\/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=\"4_Frekvence_jidel\"><\/span>4. Frekvence j\u00eddel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>K&nbsp;hubnut\u00ed nemus\u00edte j\u00edst \u0161estkr\u00e1t denn\u011b ani dvakr\u00e1t,<\/strong> proto\u017ee je zrovna v&nbsp;m\u00f3d\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed.<\/a> N\u011bkomu vyhovuje v\u00edce j\u00eddel b\u011bhem dne a druh\u00fd zase ned\u00e1 dopustit na dv\u011b denn\u00ed obrovsk\u00e1 j\u00eddla. Pravidla plat\u00ed jako v&nbsp;p\u0159edchoz\u00edm bod\u011b, m\u011bjte ve strav\u011b sv\u016fj osobn\u00ed syst\u00e9m, kter\u00fd v\u00e1m vyhovuje. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Odrazit se m\u016f\u017eete od 3 v\u011bt\u0161\u00edch j\u00eddel b\u011bhem dne vhodn\u011b dopln\u011bn\u00fdch <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-snacky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sva\u010dinami.<\/strong><\/a> V\u00fdsledky studi\u00ed porovn\u00e1vaj\u00edc\u00ed efektivitu vysokofrekven\u010dn\u00edho a n\u00edzkofrekven\u010dn\u00edho stravov\u00e1n\u00ed p\u0159i hubnut\u00ed p\u0159ich\u00e1zej\u00ed se srovnateln\u00fdmi v\u00fdsledky. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Jestli_jste_prijali_na_gram_presne_tolik_kalorii_a_makrozivin_kolik_jste_si_naplanovali\"><\/span>5. Jestli jste p\u0159ijali na gram p\u0159esn\u011b tolik kalori\u00ed a makro\u017eivin, kolik jste si napl\u00e1novali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u00fd\u017eiva nen\u00ed o perfekcionismu, ale o dlouhodob\u00e9 systematick\u00e9 pr\u00e1ci<\/strong> a volb\u011b vhodn\u011bj\u0161\u00edch potravin a j\u00eddel. Zpo\u010d\u00e1tku je fajn proj\u00edt si sv\u00fdm osobn\u00edm v\u00fd\u017eivov\u00fdm kurzem v&nbsp;podob\u011b zapisov\u00e1n\u00ed j\u00eddla do nutri\u010dn\u00edch aplikac\u00ed typu MyFitnessPal, abyste z\u00edskali p\u0159ehled, kolik j\u00eddla vlastn\u011b opravdu pot\u0159ebujete. Pamatujte v\u0161ak na to, \u017ee jde o dlouhodob\u00fd pr\u016fm\u011br, \u010dili jednou m\u016f\u017eete m\u00edt v\u011bt\u0161\u00ed p\u0159\u00edjem a podruh\u00e9 o to men\u0161\u00ed. <strong>Je to o flexibilit\u011b, svobod\u011b,<\/strong> a nikoliv o precizn\u00edm dodr\u017eov\u00e1n\u00ed nutri\u010dn\u00edho pl\u00e1nu na gram p\u0159esn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co pro v\u00e1s m\u016f\u017ee b\u00fdt p\u0159ekvapiv\u00e9 je fakt, \u017ee <strong>lidi obecn\u011b podhodnocuj\u00ed sv\u016fj energetick\u00fd p\u0159\u00edjem, a naopak nadhodnocuj\u00ed sp\u00e1len\u00e9 kalorie prost\u0159ednictv\u00edm sportu.<\/strong> V&nbsp;jedn\u00e9 studii jej\u00ed \u00fa\u010dastn\u00edci v\u011b\u0159ili, \u017ee jed\u00ed pouze 1&nbsp;200 kcal, ale ve skute\u010dnosti p\u0159ij\u00edmali o 47 % kcal v\u00edce, a z\u00e1rove\u0148 nadhodnotili svou pohybovou aktivitu o 51 %! N\u011bkdy v\u011bci prost\u011b nejsou tak, jak se v\u00e1m m\u016f\u017ee zd\u00e1t. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/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<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\/02\/TZP07863-_-OK-750x1124.jpg\" alt=\"Mus\u00edm sn\u00eddat, kdy\u017e chci hubnout?\" class=\"wp-image-221591\" title=\"Mus\u00edm sn\u00eddat, kdy\u017e chci hubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-scaled.jpg 1707w\" 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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Snidat_ci_nesnidat\"><\/span>6. Sn\u00eddat, \u010di nesn\u00eddat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To je takov\u00e1 doslova hamletovsk\u00e1 ot\u00e1zka, kter\u00e1 m\u00e1 v\u0161ak podstatn\u011b jednodu\u0161\u0161\u00ed \u0159e\u0161en\u00ed. Op\u011bt je to o tom, co vyhovuje konkr\u00e9tn\u011b v\u00e1m. <strong>Mus\u00edte se do n\u011bkolika des\u00edtek minut po probuzen\u00ed naj\u00edst,<\/strong> jinak byste nemohli absolutn\u011b fungovat? Tak se jednodu\u0161e nasn\u00eddejte. <strong>My\u0161lenka na brzkou rann\u00ed sn\u00eddani v\u00e1s nel\u00e1k\u00e1<\/strong> a rad\u011bji si d\u00e1te pozd\u011bj\u0161\u00ed brunch? I to je v&nbsp;pohod\u011b a za\u0159i\u010fte se podle toho.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jen tak\u00e9 myslete na to, \u017ee tento stav <strong>mohou maskovat i va\u0161e stravovac\u00ed n\u00e1vyky ve ve\u010dern\u00edch hodin\u00e1ch.<\/strong> To plat\u00ed zejm\u00e9na pro lidi, kte\u0159\u00ed p\u0159es den moc nej\u00ed a pak ve\u010der hlady sn\u00ed v\u0161echno, na co p\u0159ijdou. Co\u017e se rozhodn\u011b neslu\u010duje s pravidly zdrav\u00e9ho stravov\u00e1n\u00ed. Zkuste se nad t\u00edm zamyslet a j\u00edst nejpozd\u011bji 2\u20133 hodiny p\u0159ed pl\u00e1novan\u00fdm sp\u00e1nkem. T\u0159eba pak sn\u00eddani ocen\u00edte. Pokud se o t\u00e9to ot\u00e1zce chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/je-snidane-zaklad-dne-nebo-prezity-mytus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je sn\u00eddan\u011b z\u00e1klad dne, nebo p\u0159e\u017eit\u00fd m\u00fdtus?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Delat_kardio_na_lacno_po_snidani_nebo_az_kdykoliv_v_prubehu_dne\"><\/span>7. D\u011blat kardio na la\u010dno, po sn\u00eddani, nebo a\u017e kdykoliv v&nbsp;pr\u016fb\u011bhu dne&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mo\u017en\u00e1 v\u00e1s u\u0161et\u0159\u00edm tr\u00e1pen\u00ed s&nbsp;brzk\u00fdm rann\u00edm vst\u00e1v\u00e1n\u00edm a b\u011bh\u00e1n\u00edm se zalepen\u00fdma o\u010dima,<\/strong> proto\u017ee zhruba stejn\u00fd po\u010det kalori\u00ed sp\u00e1l\u00edte v&nbsp;\u0161est r\u00e1no, v&nbsp;deset dopoledne, ve t\u0159i odpoledne i v dev\u011bt ve\u010der. Podle dosavadn\u00edch v\u011bdeck\u00fdch prac\u00ed neexistuje \u017e\u00e1dn\u00fd d\u016fkaz o nad\u0159azenosti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/spali-ranni-kardio-trenink-vice-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rann\u00edho kardia nala\u010dno<\/a> pro hubnut\u00ed. Proto <strong>cho\u010fte b\u011bhat, v&nbsp;jakoukoliv denn\u00ed dobu v\u00e1m to v\u00e1\u0161 \u017eivotn\u00ed styl umo\u017e\u0148uje.<\/strong> Ka\u017ed\u00e1 kalorie se prost\u011b po\u010d\u00edt\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Snazit_se_najit_ten_nejlepsi_workout_ke_spaleni_co_nejvice_kalorii\"><\/span>8. Sna\u017eit se naj\u00edt ten nejlep\u0161\u00ed workout ke sp\u00e1len\u00ed co nejv\u00edce kalori\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kl\u00ed\u010dov\u00fdmi faktory \u00fasp\u011bchu je <strong>konzistentn\u00ed akce a vytrvalost.<\/strong> Ka\u017edodenn\u00ed \u017eivot a n\u00e1vyky vytv\u00e1\u0159ej\u00ed p\u016fdu pro \u00fasp\u011bch, nebo selh\u00e1n\u00ed. K&nbsp;\u010demu je v\u00e1m vysoce n\u00e1ro\u010dn\u00fd workout, p\u0159i kter\u00e9m sp\u00e1l\u00edte t\u0159eba o 200 kcal nav\u00edc oproti pr\u016fm\u011bru, ale kv\u016fli n\u00e1ro\u010dnosti a pot\u0159ebn\u00e9mu \u010dasu na regeneraci v\u00e1m d\u00e1 na dal\u0161\u00edch p\u011bt dn\u00ed stopku? B\u011bhem t\u011bchto p\u011bti dn\u00ed byste si mohli zhruba t\u0159ikr\u00e1t zacvi\u010dit a dvakr\u00e1t zab\u011bhat, \u010d\u00edm\u017e byste mohli sp\u00e1lit klidn\u011b n\u011bco p\u0159es 2&nbsp;000 kcal. Pamatujte, \u017ee je to b\u011bh na dlouhou tra\u0165, a nikoliv sprint ve v\u0161ech ohledech. <strong>Energetick\u00fd v\u00fddej p\u0159i tr\u00e9ninku m\u016f\u017eete o n\u011bco nav\u00fd\u0161it<\/strong> pou\u017eit\u00edm obl\u00edben\u00e9ho <a href=\"https:\/\/gymbeam.cz\/predtreninkovy-stimulant-thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preworkoutu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/spalovac-tuku-nero-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spalova\u010de tuku.<\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-1124x749.jpg\" alt=\"Jak\u00fd tr\u00e9nink je nejlep\u0161\u00ed pro spalov\u00e1n\u00ed tuku?\" class=\"wp-image-221607\" width=\"843\" height=\"562\" title=\"Jak\u00fd tr\u00e9nink je nejlep\u0161\u00ed pro spalov\u00e1n\u00ed tuku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK.jpg 1757w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Kontrolovani_vahy_kazdy_den\"><\/span>9. Kontrolov\u00e1n\u00ed v\u00e1hy ka\u017ed\u00fd den<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u010c\u00edslo na v\u00e1ze b\u011bhem jednoho dne m\u016f\u017ee sk\u00e1kat klidn\u011b v&nbsp;r\u00e1mci 3 kilogram\u016f<\/strong> a skoro to sam\u00e9 plat\u00ed i ve fluktuaci v\u00e1hy ze dne na den. Obrovsk\u00fd vliv na to maj\u00ed dietn\u00ed faktory v&nbsp;podob\u011b soli, mno\u017estv\u00ed sn\u011bden\u00e9 stravy nebo sacharid\u016f, kter\u00e9 na sebe p\u0159irozen\u011b v\u00e1\u017eou vodu. Do hry vstupuj\u00ed i tr\u00e9ninkov\u00e9 faktory nebo stres. Pokud se o t\u00e9to problematice chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk.<\/strong><\/a><strong>&nbsp;<\/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=\"10_Zpomaleny_nebo_rozbity_metabolismus\"><\/span>10. Zpomalen\u00fd nebo rozbit\u00fd metabolismus<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e si mnoz\u00ed lid\u00e9 mysl\u00ed, \u017ee maj\u00ed metabolismus rychlosti \u0161neka, v&nbsp;drtiv\u00e9 v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f to nen\u00ed pravda. Jak u\u017e jsme si uk\u00e1zali v\u00fd\u0161e, lid\u00e9 obecn\u011b podhodnocuj\u00ed p\u0159\u00edjem energie, ale naopak nadhodnocuj\u00ed jej\u00ed v\u00fddej.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se nau\u010d\u00edte j\u00edst vzhledem ke sv\u00fdm pot\u0159eb\u00e1m, c\u00edl\u016fm, budete sportovat podle toho, co v\u00e1s bav\u00ed, a \u017e\u00edt aktivn\u00edm \u017eivotn\u00edm stylem, p\u0159esv\u011bd\u010d\u00edte se sami, \u017ee <strong>zpomalen\u00fd metabolismus se v\u00e1s opravdu net\u00fdk\u00e1.<\/strong> A pokud si chcete o t\u00e9to problematice zjistit v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/muzu-mit-zpomaleny-nebo-zniceny-metabolismus-5-tipu-jak-zrychlit-metabolismus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u016f\u017eu m\u00edt zpomalen\u00fd nebo zni\u010den\u00fd metabolismus? 5 tip\u016f, jak zrychlit metabolismus.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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\/02\/IMG_8584-_-OK-1124x750.jpg\" alt=\"M\u016f\u017eu m\u00edt zpomalen\u00fd metabolismus? A jak zrychlit zpomalen\u00fd metabolismus?\" class=\"wp-image-221622\" width=\"843\" height=\"563\" title=\"M\u016f\u017eu m\u00edt zpomalen\u00fd metabolismus? A jak zrychlit zpomalen\u00fd metabolismus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u011bnujte pozornost skute\u010dn\u011b podstatn\u00fdm faktor\u016fm,<\/strong> kter\u00e9 rozhoduj\u00ed o \u00fasp\u011bchu, nebo selh\u00e1n\u00ed. Pak zjist\u00edte, \u017ee je nejlep\u0161\u00ed ud\u011blat si ve stravov\u00e1n\u00ed, cvi\u010den\u00ed a \u017eivotn\u00edm stylu syst\u00e9m, kter\u00fd v\u00e1m vyhovuje. Abyste zhubli, nemus\u00edte ka\u017ed\u00fd den r\u00e1no b\u011bhat nala\u010dno nebo se stravovat podle pravidel nejnov\u011bj\u0161\u00ed trendy diety z Hollywoodu.&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u010dn\u011bte o j\u00eddle trochu v\u00edce p\u0159em\u00fd\u0161let a v\u011bnujte mu pozornost.<\/strong> T\u0159eba v j\u00eddeln\u00ed\u010dku objev\u00edte \u0159adu skryt\u00fdch kalorick\u00fdch bomb v podob\u011b fast foodu, sladkost\u00ed nebo slan\u00fdch \u201cpochutin\u201d a p\u0159estanete jich tolik j\u00edst. T\u0159eba do j\u00eddeln\u00ed\u010dku p\u0159id\u00e1te <strong>v\u00edce zeleniny, ovoce a b\u00edlkovin<\/strong> na \u00fakor vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin a za\u010dnete <strong>pravideln\u011b sportovat.<\/strong> Pak najednou uvid\u00edte, \u017ee v\u00e1m je voln\u011bj\u0161\u00ed oble\u010den\u00ed a p\u0159itom nemus\u00edte dr\u017eet \u017e\u00e1dnou dietu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A \u010demu jste p\u0159i hubnut\u00ed v\u011bnovali zbyte\u010dn\u011b velkou pozornost vy sami? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti, rady a tipy. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se i va\u0161i p\u0159\u00e1tel\u00e9 do\u010detli, jak\u00e9 v\u011bci nem\u00e1 p\u0159i hubnut\u00ed cenu \u0159e\u0161it a ztr\u00e1cet t\u00edm \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/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<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>T\u011bchto 10 v\u011bc\u00ed o hubnut\u00ed by se m\u011bl dozv\u011bd\u011bt ka\u017ed\u00fd je\u0161t\u011b p\u0159edt\u00edm, ne\u017e ne\u017e se rozhodne za\u010d\u00edt na sob\u011b makat. U\u0161et\u0159\u00ed \u010das a nasm\u011bruj\u00ed v\u00e1s t\u00edm spr\u00e1vn\u00fdm sm\u011brem, aby v\u00fdsledky byly trval\u00e9 a udr\u017eiteln\u00e9.<\/p>\n","protected":false},"author":65,"featured_media":221344,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6477,6369,7437,7599],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-221290","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-telesny-tuk-cs","11":"tag-vaha-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 v\u011bc\u00ed, kter\u00e9 mus\u00edte v\u011bd\u011bt, ne\u017e za\u010dnete hubnout - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak rychle a udr\u017eiteln\u011b zhubnout co nejv\u00edce kilogram\u016f? 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