{"id":224162,"date":"2021-02-26T08:14:49","date_gmt":"2021-02-26T07:14:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=224162"},"modified":"2021-08-02T06:41:05","modified_gmt":"2021-08-02T04:41:05","slug":"10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/","title":{"rendered":"10 vec\u00ed, ktor\u00e9 mus\u00edte vedie\u0165 predt\u00fdm, ako za\u010dnete chudn\u00fa\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\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#1_Vyradovanie_lepku_sacharidov_alebo_mliecnych_vyrobkov\" title=\"1. Vyra\u010fovanie lepku, sacharidov alebo mlie\u010dnych v\u00fdrobkov&nbsp;&nbsp;\">1. Vyra\u010fovanie lepku, sacharidov alebo mlie\u010dnych v\u00fdrobkov&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.sk\/blog\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#2_Stravovanie_a_chudnutie_podla_pravidiel_low-carb_keto_racionalnej_stravy_alebo_veganstva\" title=\"2. Stravovanie a chudnutie pod\u013ea pravidiel low-carb, keto, racion\u00e1lnej stravy alebo veg\u00e1nstva\">2. Stravovanie a chudnutie pod\u013ea pravidiel low-carb, keto, racion\u00e1lnej stravy alebo veg\u00e1nstva<\/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\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#3_Nacasovanie_jedal\" title=\"3. Na\u010dasovanie jed\u00e1l\">3. Na\u010dasovanie jed\u00e1l<\/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\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#4_Frekvencia_jedal\" title=\"4. Frekvencia jed\u00e1l\">4. Frekvencia jed\u00e1l<\/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\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#5_Ak_ste_prijali_na_gram_presne_tolko_kalorii_a_makrozivin_kolko_ste_si_naplanovali\" title=\"5. Ak ste prijali na gram presne to\u013eko kal\u00f3ri\u00ed a makro\u017eiv\u00edn, ko\u013eko ste si napl\u00e1novali\">5. Ak ste prijali na gram presne to\u013eko kal\u00f3ri\u00ed a makro\u017eiv\u00edn, ko\u013eko ste 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.sk\/blog\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#6_Ranajkovat_ci_neranajkovat\" title=\"6. Ra\u0148ajkova\u0165, \u010di nera\u0148ajkova\u0165?\">6. Ra\u0148ajkova\u0165, \u010di nera\u0148ajkova\u0165?<\/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\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#7_Robit_kardio_nalacno_po_ranajkach_alebo_kedykolvek_pocas_dna\" title=\"7. Robi\u0165 kardio nala\u010dno, po ra\u0148ajk\u00e1ch alebo kedyko\u013evek po\u010das d\u0148a\">7. Robi\u0165 kardio nala\u010dno, po ra\u0148ajk\u00e1ch alebo kedyko\u013evek po\u010das d\u0148a<\/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\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#8_Snazit_sa_najst_ten_najlepsi_workout_na_spalenie_co_najviac_kalorii\" title=\"8. Sna\u017ei\u0165 sa n\u00e1js\u0165 ten najlep\u0161\u00ed workout na sp\u00e1lenie \u010do najviac kal\u00f3ri\u00ed\">8. Sna\u017ei\u0165 sa n\u00e1js\u0165 ten najlep\u0161\u00ed workout na sp\u00e1lenie \u010do najviac kal\u00f3ri\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.sk\/blog\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#9_Kontrolovanie_vahy_kazdy_den\" title=\"9. Kontrolovanie v\u00e1hy ka\u017ed\u00fd de\u0148\">9. Kontrolovanie v\u00e1hy ka\u017ed\u00fd de\u0148<\/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\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#10_Spomaleny_alebo_rozbity_metabolizmus\" title=\"10. Spomalen\u00fd alebo rozbit\u00fd metabolizmus\">10. Spomalen\u00fd alebo rozbit\u00fd metabolizmus<\/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\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/#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>Je st\u00e1le len mal\u00e9 percento \u013eud\u00ed, ktor\u00ed sa pustia do chudnutia t\u00fdm spr\u00e1vnym sp\u00f4sobom a nepod\u013eahn\u00fa s\u013eubom instantn\u00fdch keto di\u00e9t, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">detoxika\u010dn\u00fdch programov<\/a> alebo nespr\u00e1vne nastaven\u00fdm jed\u00e1lni\u010dkom s energetick\u00fdm pr\u00edjmom pod \u00farov\u0148ou baz\u00e1lneho metabolizmu. V\u00fdsledkom je, \u017ee sa potom \u013eudia <strong>zbyto\u010dne tr\u00e1pia nefunk\u010dn\u00fdmi di\u00e9tami,<\/strong> ke\u010f st\u00e1le dookola striedaj\u00fa obdobie drastick\u00e9ho chudnutia s op\u00e4tovn\u00fdm n\u00e1rastom telesnej hmotnosti a za svoj ne\u00faspech vinia najm\u00e4 sami seba namiesto toho, aby za\u0148 obvi\u0148ovali tieto nefunk\u010dn\u00e9 n\u00e1stroje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Keby od za\u010diatku v\u0161etci vedeli, \u017ee takto iba <strong>str\u00e1caj\u00fa \u010das a \u017eivotn\u00fa energiu<\/strong>, mo\u017eno by svoj pr\u00edstup prehodnotili a \u0161li by na to postupom, ktor\u00fd s\u00edce zaberie \u010das, ale prinesie trvalo udr\u017eate\u013en\u00e9 v\u00fdsledky. Ni\u017e\u0161ie v\u00e1m pon\u00fakame <strong>zoznam 10 naj\u010dastej\u0161\u00edch ot\u00e1zok, ktor\u00fdm \u013eudia pri chudnut\u00ed venuj\u00fa a\u017e pr\u00edli\u0161 ve\u013ek\u00fa pozornos\u0165 a zab\u00fadaj\u00fa na z\u00e1kladn\u00e9 princ\u00edpy.<\/strong> Pokia\u013e sa chcete dozvedie\u0165, na \u010dom pri chudnut\u00ed skuto\u010dne z\u00e1le\u017e\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\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\u00f4\u017ee pri chudnut\u00ed vyradenie lepku, sacharidov alebo mlie\u010dnych v\u00fdrobkov?\" class=\"wp-image-221508\" width=\"843\" height=\"608\" title=\"Pom\u00f4\u017ee pri chudnut\u00ed vyradenie lepku, sacharidov alebo mlie\u010dnych v\u00fdrobkov?\" 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_Vyradovanie_lepku_sacharidov_alebo_mliecnych_vyrobkov\"><\/span>1. Vyra\u010fovanie lepku, sacharidov alebo mlie\u010dnych v\u00fdrobkov&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010casto sa m\u00f4\u017eete do\u010d\u00edta\u0165 alebo dopo\u010du\u0165, \u017ee sa \u013eu\u010fom podarilo <strong>schudn\u00fa\u0165 a\u017e vtedy, ke\u010f vyradili zo stravy <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/lepok-je-naozaj-skodlivy-pre-kazdeho-z-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lepok<\/strong><\/a><strong> alebo sacharidy.<\/strong> Je to naozaj lepkom alebo sacharidmi?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie, nie je. Ke\u010f\u017ee v\u010faka tomu, \u017ee zo stravy vyradili celkom bohat\u00fa skupinu sacharidov alebo potrav\u00edn s obsahom lepku, <strong>spont\u00e1nne zn\u00ed\u017eili svoj energetick\u00fd pr\u00edjem<\/strong> a dostali sa do kalorick\u00e9ho deficitu. Jednoducho, vyradenie t\u00fdchto potrav\u00edn nekompenzovali zv\u00fd\u0161en\u00edm in\u00e9ho zdroja energie. Pokia\u013e nem\u00e1te potvrden\u00e9 zdravotn\u00e9 probl\u00e9my s\u00favisiace s ur\u010ditou skupinou potrav\u00edn, nie je d\u00f4vod sa im vo svojej strave vyh\u00fdba\u0165. Ak sa o kalorickom deficite chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <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.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \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_Stravovanie_a_chudnutie_podla_pravidiel_low-carb_keto_racionalnej_stravy_alebo_veganstva\"><\/span>2. Stravovanie a chudnutie pod\u013ea pravidiel low-carb, keto, racion\u00e1lnej stravy alebo veg\u00e1nstva<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z\u00e1le\u017e\u00ed len na v\u00e1s, ak\u00fd v\u00fd\u017eivov\u00fd smer v\u00e1m vyhovuje<\/strong> a \u010di v\u010faka nemu zdravotne prospievate. Ak ste v kalorickom deficite, budete chudn\u00fa\u0165 a nez\u00e1le\u017e\u00ed na tom, \u010di jete \u201eclean\u201c, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">low-carb<\/a> alebo paleo.<\/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=\"Ko\u013ekokr\u00e1t denne je najlep\u0161ie jes\u0165 pri chudnut\u00ed?\" class=\"wp-image-221542\" title=\"Ko\u013ekokr\u00e1t denne je najlep\u0161ie jes\u0165 pri chudnut\u00ed?\" 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_Nacasovanie_jedal\"><\/span>3. Na\u010dasovanie jed\u00e1l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V jedle je potrebn\u00e9 ma\u0165 svoj vlastn\u00fd syst\u00e9m a poriadok,<\/strong> ktor\u00fd v\u00e1m vyhovuje. Ste sk\u00f4r rann\u00e9 vt\u00e1\u010da? Potom v\u00e1m mo\u017eno pr\u00edde vhod za\u010da\u0165 de\u0148 v\u00fddatn\u00fdmi ra\u0148ajkami. Naopak, pokia\u013e sa zara\u010fujete medzi no\u010dn\u00e9 sovy, najsk\u00f4r ocen\u00edte v\u00fddatn\u00fa ve\u010deru. Presta\u0165 jes\u0165 napr\u00edklad o piatej popoludn\u00ed, alebo u\u017e nikdy nejes\u0165 po \u00f4smej ve\u010der, nie je rie\u0161en\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na\u010dasovanie jed\u00e1l je jedine na v\u00e1s, pokia\u013e ste v kalorickom deficite,<\/strong> v\u0161etko je pod\u013ea pravidiel. Aj ke\u010f je pravda, \u017ee <strong>profesion\u00e1lni \u0161portovci alebo silov\u00ed \u0161portovci<\/strong> usiluj\u00faci sa o maxim\u00e1lne mno\u017estvo svalovej hmoty a minim\u00e1lne mno\u017estvo tuku v tele <strong>by u\u017e na\u010dasovanie jed\u00e1l mali rie\u0161i\u0165,<\/strong> ale to bude t\u00e9mou zase niekedy nabud\u00face.<\/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_Frekvencia_jedal\"><\/span>4. Frekvencia jed\u00e1l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pri chudnut\u00ed nemus\u00edte jes\u0165 \u0161es\u0165kr\u00e1t denne ani dvakr\u00e1t,<\/strong> preto\u017ee je pr\u00e1ve v m\u00f3de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">preru\u0161ovan\u00e1 hladovka.<\/a> Niekomu vyhovuje viac jed\u00e1l v priebehu d\u0148a a druh\u00fd zase ned\u00e1 dopusti\u0165 na dve obrovsk\u00e9 hlavn\u00e9 jedl\u00e1. Pravidl\u00e1 platia ako v predch\u00e1dzaj\u00facom bode, majte teda v strave svoj osobn\u00fd syst\u00e9m, ktor\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>Odrazi\u0165 sa m\u00f4\u017eete od 3 v\u00e4\u010d\u0161\u00edch jed\u00e1l po\u010das d\u0148a, vhodne doplnen\u00fdch <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinove-snacky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>desiatami.<\/strong><\/a> V\u00fdsledky \u0161t\u00fadi\u00ed porovn\u00e1vaj\u00facich efektivitu vysokofrekven\u010dn\u00e9ho a n\u00edzkofrekven\u010dn\u00e9ho stravovania pri chudnut\u00ed prich\u00e1dzaj\u00fa s podobn\u00fdmi v\u00fdsledkami. <span class=\"tadv-color\" style=\"color: #ff6600\">[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_Ak_ste_prijali_na_gram_presne_tolko_kalorii_a_makrozivin_kolko_ste_si_naplanovali\"><\/span>5. Ak ste prijali na gram presne to\u013eko kal\u00f3ri\u00ed a makro\u017eiv\u00edn, ko\u013eko ste si napl\u00e1novali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u00fd\u017eiva nie je o perfekcionizme, ale o dlhodobej systematickej pr\u00e1ci<\/strong> a vo\u013ebe vhodnej\u0161\u00edch potrav\u00edn a jed\u00e1l. Spo\u010diatku je fajn prejs\u0165 si svoj\u00edm osobn\u00fdm v\u00fd\u017eivov\u00fdm kurzom v podobe zapisovania jedla do nutri\u010dn\u00fdch aplik\u00e1ci\u00ed typu MyFitnessPal, aby ste z\u00edskali preh\u013ead, ko\u013eko jedla skuto\u010dne potrebujete. Pam\u00e4tajte v\u0161ak na to, \u017ee ide o dlhodob\u00fd priemer, \u010di\u017ee prv\u00fd raz m\u00f4\u017eete ma\u0165 v\u00e4\u010d\u0161\u00ed pr\u00edjem a druh\u00fdkr\u00e1t o to men\u0161\u00ed. <strong>Je to o flexibilite, slobode,<\/strong> a nie o prec\u00edznom dodr\u017eiavan\u00ed nutri\u010dn\u00e9ho pl\u00e1nu na gram presne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co pre v\u00e1s m\u00f4\u017ee by\u0165 prekvapiv\u00e9, je fakt, \u017ee \u013eudia<strong> v\u0161eobecne podhodnocuj\u00fa svoj energetick\u00fd pr\u00edjem a naopak, nadhodnocuj\u00fa kal\u00f3rie, sp\u00e1len\u00e9 prostredn\u00edctvom \u0161portu.<\/strong> V jednej \u0161t\u00fadii \u00fa\u010dastn\u00edci verili, \u017ee jedia len 1 200 kcal, ale v skuto\u010dnosti prij\u00edmali o 47 % kcal viac, z\u00e1rove\u0148 nadhodnotili svoju pohybov\u00fa aktivitu o 51 %! Niekedy veci jednoducho nie s\u00fa tak\u00e9, ak\u00e9 sa v\u00e1m m\u00f4\u017eu zda\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 ra\u0148ajkova\u0165, ke\u010f chcem schudn\u00fa\u0165?\" class=\"wp-image-221591\" title=\"Mus\u00edm ra\u0148ajkova\u0165, ke\u010f chcem schudn\u00fa\u0165?\" 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_Ranajkovat_ci_neranajkovat\"><\/span>6. Ra\u0148ajkova\u0165, \u010di nera\u0148ajkova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To je doslova hamletovsk\u00e1 ot\u00e1zka, ktor\u00e1 m\u00e1 v\u0161ak podstatne jednoduch\u0161ie rie\u0161enie. Op\u00e4\u0165 je to o tom, \u010do vyhovuje konkr\u00e9tne v\u00e1m. <strong>Mus\u00edte sa do nieko\u013eko desiatok min\u00fat po prebuden\u00ed najes\u0165,<\/strong> inak by ste nemohli v\u00f4bec fungova\u0165? Tak sa jednoducho nara\u0148ajkujte. <strong>My\u0161lienka na skor\u00e9 ra\u0148ajky v\u00e1s nel\u00e1ka<\/strong> a rad\u0161ej si d\u00e1te neskor\u0161\u00ed brunch? Aj to je v pohode, zaria\u010fte sa pod\u013ea toho.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite tie\u017e na to, \u017ee tento stav m\u00f4\u017eu<strong> maskova\u0165 aj va\u0161e stravovacie n\u00e1vyky vo ve\u010dern\u00fdch hodin\u00e1ch.<\/strong> To plat\u00ed najm\u00e4 pre \u013eud\u00ed, ktor\u00ed cez de\u0148 nejedia ve\u013ea, no ve\u010der od hladu zjedia v\u0161etko, \u010do im pr\u00edde pod ruky. To sa rozhodne nezlu\u010duje s pravidlami zdrav\u00e9ho stravovania. Sk\u00faste sa nad t\u00fdm zamyslie\u0165 a jes\u0165 najnesk\u00f4r 2 \u2013 3 hodiny pred pl\u00e1novan\u00fdm sp\u00e1nkom. Mo\u017eno tak ra\u0148ajky ocen\u00edte. Pokia\u013e sa o tejto ot\u00e1zke chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\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_Robit_kardio_nalacno_po_ranajkach_alebo_kedykolvek_pocas_dna\"><\/span>7. Robi\u0165 kardio nala\u010dno, po ra\u0148ajk\u00e1ch alebo kedyko\u013evek po\u010das d\u0148a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mo\u017eno v\u00e1m u\u0161etr\u00edme tr\u00e1penie so skor\u00fdm rann\u00fdm vst\u00e1van\u00edm a behan\u00edm so zalepen\u00fdmi o\u010dami,<\/strong> preto\u017ee pribli\u017ene rovnak\u00fd po\u010det kal\u00f3ri\u00ed sp\u00e1lite o \u0161iestej r\u00e1no, o desiatej dopoludnia, o tretej popoludn\u00ed aj o deviatej ve\u010der. Pod\u013ea doteraj\u0161\u00edch vedeck\u00fdch pr\u00e1c neexistuje \u017eiadny d\u00f4kaz o nadriadenosti <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/spali-ranny-kardio-trening-viac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rann\u00e9ho kardia nala\u010dno<\/a> pri chudnut\u00ed. Preto <strong>cho\u010fte beha\u0165 v akejko\u013evek \u010dasti d\u0148a, v ktorej v\u00e1m to v\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl umo\u017e\u0148uje.<\/strong> Ka\u017ed\u00e1 kal\u00f3ria sa toti\u017e po\u010d\u00edta. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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=\"8_Snazit_sa_najst_ten_najlepsi_workout_na_spalenie_co_najviac_kalorii\"><\/span>8. Sna\u017ei\u0165 sa n\u00e1js\u0165 ten najlep\u0161\u00ed workout na sp\u00e1lenie \u010do najviac kal\u00f3ri\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K\u013e\u00fa\u010dov\u00fdmi faktormi \u00faspechu s\u00fa <strong>konzistentn\u00e1 akcia a vytrvalos\u0165.<\/strong> Ka\u017edodenn\u00fd \u017eivot a n\u00e1vyky pripravuj\u00fa p\u00f4du na \u00faspech alebo zlyhanie. Na\u010do je v\u00e1m ve\u013emi n\u00e1ro\u010dn\u00fd workout, pri ktorom sp\u00e1lite napr\u00edklad o 200 kcal viac v porovnan\u00ed s priemerom, ale kv\u00f4li n\u00e1ro\u010dnosti a potrebn\u00e9mu \u010dasu na regener\u00e1ciu v\u00e1m d\u00e1 stopku na \u010fal\u0161\u00edch p\u00e4\u0165 dn\u00ed? Po\u010das t\u00fdchto piatich dn\u00ed by ste si mohli asi trikr\u00e1t zacvi\u010di\u0165 a dvakr\u00e1t zabeha\u0165, \u010d\u00edm by ste mohli sp\u00e1li\u0165 pokojne cez 2 000 kcal. Pam\u00e4tajte, \u017ee je to beh na dlh\u00fa tra\u0165, a nie \u0161print po v\u0161etk\u00fdch str\u00e1nkach. <strong>Energetick\u00fd v\u00fddaj pri tr\u00e9ningu m\u00f4\u017eete nav\u00fd\u0161i\u0165<\/strong> pou\u017eit\u00edm ob\u013e\u00faben\u00e9ho <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/predtreningovy-stimulant-thor-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">preworkoutu<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/spalovac-tukov-nero-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spa\u013eova\u010da tuku.<\/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\/TZP03155-___-OK-1124x749.jpg\" alt=\"Ak\u00fd tr\u00e9ning je najlep\u0161\u00ed na spa\u013eovanie tuku?\" class=\"wp-image-221607\" width=\"843\" height=\"562\" title=\"Ak\u00fd tr\u00e9ning je najlep\u0161\u00ed na spa\u013eovanie 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_Kontrolovanie_vahy_kazdy_den\"><\/span>9. Kontrolovanie v\u00e1hy ka\u017ed\u00fd de\u0148<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u010c\u00edslo na v\u00e1he m\u00f4\u017ee sk\u00e1ka\u0165 v priebehu jedn\u00e9ho d\u0148a pokojne aj v r\u00e1mci 3 kilogramov <\/strong>a skoro to ist\u00e9 plat\u00ed tie\u017e vo fluktu\u00e1cii v\u00e1hy zo d\u0148a na de\u0148. Obrovsk\u00fd vplyv na to maj\u00fa di\u00e9tne faktory v podobe soli, mno\u017estva konzumovanej stravy alebo sacharidov, ktor\u00e9 na seba via\u017eu vodu prirodzene. Do hry vstupuj\u00fa aj tr\u00e9ningov\u00e9 faktory alebo stres. Pokia\u013e sa o tejto problematike chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je 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_Spomaleny_alebo_rozbity_metabolizmus\"><\/span>10. Spomalen\u00fd alebo rozbit\u00fd metabolizmus<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f si mnoh\u00ed \u013eudia myslia, \u017ee maj\u00fa metabolizmus pomal\u00fd ako slim\u00e1k, v&nbsp;drvivej v\u00e4\u010d\u0161ine pr\u00edpadov to nie je pravda. Ako sme si u\u017e vysvetlili vy\u0161\u0161ie, \u013eudia vo v\u0161eobecnosti podhodnocuj\u00fa pr\u00edjem energie, ale naopak, nadhodnocuj\u00fa jej v\u00fddaj.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa nau\u010d\u00edte jes\u0165 vzh\u013eadom na svoje potreby a ciele, budete \u0161portova\u0165 pod\u013ea toho, \u010do v\u00e1s bav\u00ed, \u017ei\u0165 akt\u00edvnym \u017eivotn\u00fdm \u0161t\u00fdlom, presved\u010d\u00edte sa sami, \u017ee <strong>spomalen\u00fd metabolizmus sa v\u00e1s skuto\u010dne net\u00fdka.<\/strong> Pokia\u013e si chcete o tejto problematike zisti\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako 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<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\u00f4\u017eem ma\u0165 spomalen\u00fd metabolizmus? Ako zr\u00fdchli\u0165 spomalen\u00fd metabolizmus?\" class=\"wp-image-221622\" width=\"843\" height=\"563\" title=\"M\u00f4\u017eem ma\u0165 spomalen\u00fd metabolizmus? Ako zr\u00fdchli\u0165 spomalen\u00fd metabolizmus?\" 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Venujte pozornos\u0165 skuto\u010dne podstatn\u00fdm faktorom,<\/strong> ktor\u00e9 rozhoduj\u00fa o \u00faspechu alebo zlyhan\u00ed. Potom zist\u00edte, \u017ee najlep\u0161\u00edm rozhodnut\u00edm je urobi\u0165 si v stravovan\u00ed, cvi\u010den\u00ed a \u017eivotnom \u0161t\u00fdle syst\u00e9m, ktor\u00fd v\u00e1m vyhovuje. Nato, aby ste schudli, nemus\u00edte ka\u017ed\u00fd de\u0148 r\u00e1no beha\u0165 nala\u010dno alebo sa stravova\u0165 pod\u013ea pravidiel najnov\u0161ej trendovej di\u00e9ty z Hollywoodu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u010dnite o jedle trochu viac prem\u00fd\u0161\u013ea\u0165 a venujte mu pozornos\u0165.<\/strong> Mo\u017eno v jed\u00e1lni\u010dku objav\u00edte mno\u017estvo skryt\u00fdch kalorick\u00fdch b\u00f4mb v podobe fast foodu, sladkost\u00ed alebo slan\u00fdch \u201epoch\u00fa\u0165ok\u201c a prestanete ich jes\u0165 to\u013eko. Mo\u017eno do jed\u00e1lni\u010dka prid\u00e1te <strong>viac zeleniny, ovocia a bielkov\u00edn<\/strong> na \u00fakor vysoko priemyselne spracovan\u00fdch potrav\u00edn a za\u010dnete <strong>pravidelne \u0161portova\u0165.<\/strong> Potom odrazu zist\u00edte, \u017ee v\u00e1m je vo\u013enej\u0161ie oble\u010denie, pritom nemus\u00edte dr\u017ea\u0165 \u017eiadnu di\u00e9tu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A \u010domu ste pri chudnut\u00ed venovali zbyto\u010dne ve\u013ek\u00fa pozornos\u0165 vy sami? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e sk\u00fasenosti, rady a tipy. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa aj va\u0161i priatelia do\u010d\u00edtali, ak\u00e9 veci je pri chudnut\u00ed zbyto\u010dn\u00e9 rie\u0161i\u0165 a pre\u010do nem\u00e1 cenu str\u00e1ca\u0165 t\u00fdmito vecami \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\u00fdchto 10 vec\u00ed o chudnut\u00ed by sa mal dozvedie\u0165 ka\u017ed\u00fd e\u0161te predt\u00fdm, ako sa rozhodne za\u010da\u0165 na sebe maka\u0165. U\u0161etria \u010das a nasmeruj\u00fa v\u00e1s t\u00fdm spr\u00e1vnym smerom, aby boli v\u00fdsledky trval\u00e9 a udr\u017eate\u013en\u00e9.<\/p>\n","protected":false},"author":65,"featured_media":221355,"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":[2],"tags":[6046,6067,6118,6117],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-224162","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-dieta","10":"tag-telesny-tuk","11":"tag-vaha","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>10 vec\u00ed, ktor\u00e9 mus\u00edte vedie\u0165 predt\u00fdm, ako za\u010dnete chudn\u00fa\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako r\u00fdchlo a udr\u017eate\u013ene schudn\u00fa\u0165 \u010do najviac kilogramov? T\u00fdchto 10 vec\u00ed v\u00e1m uk\u00e1\u017ee, \u010do je zbyto\u010dn\u00e9 rie\u0161i\u0165 pri chudnut\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 vec\u00ed, ktor\u00e9 mus\u00edte vedie\u0165 predt\u00fdm, ako za\u010dnete chudn\u00fa\u0165 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako r\u00fdchlo a udr\u017eate\u013ene schudn\u00fa\u0165 \u010do najviac kilogramov? 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