{"id":242179,"date":"2020-08-06T11:40:00","date_gmt":"2020-08-06T09:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=242179"},"modified":"2022-02-24T12:43:46","modified_gmt":"2022-02-24T11:43:46","slug":"vime-proc-nehubnete-ale-muzete-to-zmenit","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/vime-proc-nehubnete-ale-muzete-to-zmenit\/","title":{"rendered":"V\u00edme, pro\u010d nehubnete, ale m\u016f\u017eete to zm\u011bnit!"},"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\/vime-proc-nehubnete-ale-muzete-to-zmenit\/#Neprijimate_dostatek_bilkovin\" title=\"Nep\u0159ij\u00edm\u00e1te dostatek b\u00edlkovin&nbsp;\">Nep\u0159ij\u00edm\u00e1te dostatek b\u00edlkovin&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\/vime-proc-nehubnete-ale-muzete-to-zmenit\/#Nepocitate_si_prijem_kalorii\" title=\"Nepo\u010d\u00edt\u00e1te si p\u0159\u00edjem kalori\u00ed&nbsp;\">Nepo\u010d\u00edt\u00e1te si p\u0159\u00edjem kalori\u00ed&nbsp;<\/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\/vime-proc-nehubnete-ale-muzete-to-zmenit\/#Nezvedate_vahy\" title=\"Nezved\u00e1te v\u00e1hy&nbsp;\">Nezved\u00e1te v\u00e1hy&nbsp;<\/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\/vime-proc-nehubnete-ale-muzete-to-zmenit\/#Prijimate_mnoho_jednoduchych_cukru\" title=\"P\u0159ij\u00edm\u00e1te mnoho jednoduch\u00fdch cukr\u016f&nbsp;\">P\u0159ij\u00edm\u00e1te mnoho jednoduch\u00fdch cukr\u016f&nbsp;<\/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\/vime-proc-nehubnete-ale-muzete-to-zmenit\/#Nemate_dostatek_spanku\" title=\"Nem\u00e1te dostatek sp\u00e1nku\">Nem\u00e1te dostatek sp\u00e1nku<\/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\/vime-proc-nehubnete-ale-muzete-to-zmenit\/#Nedodrzujete_spravnou_hydrataci\" title=\"Nedodr\u017eujete spr\u00e1vnou hydrataci&nbsp;\">Nedodr\u017eujete spr\u00e1vnou hydrataci&nbsp;<\/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\/vime-proc-nehubnete-ale-muzete-to-zmenit\/#Nedodrzujete_vedome_stravovani\" title=\"Nedodr\u017eujete v\u011bdom\u00e9 stravov\u00e1n\u00ed\">Nedodr\u017eujete v\u011bdom\u00e9 stravov\u00e1n\u00ed<\/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\/vime-proc-nehubnete-ale-muzete-to-zmenit\/#Mate_nerealna_ocekavani\" title=\"M\u00e1te nere\u00e1ln\u00e1 o\u010dek\u00e1v\u00e1n\u00ed&nbsp;\">M\u00e1te nere\u00e1ln\u00e1 o\u010dek\u00e1v\u00e1n\u00ed&nbsp;<\/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\/vime-proc-nehubnete-ale-muzete-to-zmenit\/#Jste_ve_stresu\" title=\"Jste ve stresu\">Jste ve stresu<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Faktor\u016f, kter\u00e9 stoj\u00ed za&nbsp;<strong>ne\u00fasp\u011bchem v&nbsp;hubnut\u00ed,&nbsp;<\/strong>je skute\u010dn\u011b mnoho a v\u011b\u0159te, \u017ee ne v\u017edy za to m\u016f\u017ee pouze&nbsp;<strong>nezdrav\u00e9 j\u00eddlo&nbsp;<\/strong>nebo&nbsp;<strong>nedostatek pohybu.&nbsp;<\/strong>P\u0159e\u010dt\u011bte si, co m\u016f\u017ee b\u00fdt p\u0159\u00ed\u010dinou va\u0161eho&nbsp;<strong>faux pasu p\u0159i hubnut\u00ed,&nbsp;<\/strong>a jak jednodu\u0161e to&nbsp;<strong>m\u016f\u017eete zm\u011bnit!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Neprijimate_dostatek_bilkovin\"><\/span><strong>Nep\u0159ij\u00edm\u00e1te dostatek b\u00edlkovin&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak, jako hraj\u00ed b\u00edlkoviny&nbsp;<strong>roli p\u0159i nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty,&nbsp;<\/strong>pln\u00ed d\u016fle\u017eitou&nbsp;<strong>funkci i v procesu hubnut\u00ed.&nbsp;<\/strong>A to hned&nbsp;<strong>n\u011bkolika zp\u016fsoby:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vysok\u00fd p\u0159\u00edjem b\u00edlkovin zvy\u0161uje metabolismus&nbsp;<\/strong><\/h3>\n\n\n\n<p><strong>Termick\u00fd \u00fa\u010dinek j\u00eddla (angl. TEF)&nbsp;<\/strong>je&nbsp;<strong>proces tr\u00e1ven\u00ed, vst\u0159eb\u00e1v\u00e1n\u00ed a metabolizace j\u00eddla,&nbsp;<\/strong>kter\u00fd nast\u00e1v\u00e1&nbsp;<strong>p\u0159ijmut\u00edm kalori\u00ed a jejich n\u00e1sledn\u00fdm sp\u00e1len\u00edm.&nbsp;<\/strong>Ze skupiny makronutrient\u016f jsou to pr\u00e1v\u011b b\u00edlkoviny, kter\u00e9 se na&nbsp;<strong>TEF pod\u00edlej\u00ed nejv\u00edce.&nbsp;<\/strong>Z procentu\u00e1ln\u00edho hlediska maj\u00ed b\u00edlkoviny p\u0159ibli\u017en\u011b&nbsp;<strong>20 a\u017e 30% termick\u00fd \u00fa\u010dinek na tr\u00e1ven\u00ed,&nbsp;<\/strong>p\u0159i\u010dem\u017e&nbsp;<strong>sacharidy 5-10%&nbsp;<\/strong>a&nbsp;<strong>tuky pouze&nbsp;0-3%.&nbsp;<\/strong>Vysok\u00fd p\u0159\u00edjem b\u00edlkovin tak\u00e9 pom\u00e1h\u00e1&nbsp;<strong>p\u0159edch\u00e1zet metabolick\u00e9mu zpomalen\u00ed,&nbsp;<\/strong>co\u017e je \u010dast\u00fd&nbsp;<strong>vedlej\u0161\u00ed \u00fa\u010dinek hubnut\u00ed.&nbsp;<\/strong>Krom\u011b toho pom\u00e1h\u00e1&nbsp;<strong>p\u0159edch\u00e1zet op\u011btovn\u00e9mu z\u00edsk\u00e1v\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti.&nbsp;<\/strong>Uk\u00e1zalo se tedy, \u017ee vysok\u00fd p\u0159\u00edjem b\u00edlkovin&nbsp;<strong>zvy\u0161uje metabolismus&nbsp;<\/strong>a tak\u00e9&nbsp;<strong>mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed<\/strong>, a to o 80 kcal a\u017e 100 kcal za den.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg\" alt=\"V\u00edme pro\u010d nehubnete a m\u016f\u017eete to zm\u011bnit\" class=\"wp-image-173918\" width=\"843\" height=\"562\" title=\"V\u00edme pro\u010d nehubnete a m\u016f\u017eete to zm\u011bnit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min.jpg 1680w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00edlkoviny m\u011bn\u00ed hladiny hormon\u016f reguluj\u00edc\u00edch hmotnost&nbsp;<\/strong><\/h3>\n\n\n\n<p>Pokud v\u00e1m n\u011bkdo \u0159ekne, \u017ee cel\u00fd&nbsp;<strong>proces hubnut\u00ed se vlastn\u011b odehr\u00e1v\u00e1 pouze ve va\u0161\u00ed hlav\u011b,&nbsp;<\/strong>m\u00e1 do ur\u010dit\u00e9 m\u00edry pravdu.&nbsp;T\u011blesn\u00e1 v\u00e1ha je toti\u017e&nbsp;<strong>p\u0159\u00edmo propojena s mozkem,&nbsp;<\/strong>konkr\u00e9tn\u011b jeho \u010d\u00e1st\u00ed&nbsp;<strong>naz\u00fdvanou hypotalamus.&nbsp;<\/strong>Pr\u00e1v\u011b zde se&nbsp;<strong>shroma\u017e\u010fuj\u00ed hormony reguluj\u00edc\u00ed hmotnost&nbsp;<\/strong>a zpracov\u00e1vaj\u00ed r\u016fzn\u00e9 druhy informac\u00ed, v\u010detn\u011b toho&nbsp;<strong>co, kdy a kolik byste m\u011bli sn\u00edst.&nbsp;<\/strong>Prok\u00e1zalo se, \u017ee&nbsp;<strong>vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin&nbsp;zvy\u0161uje hladiny hormon\u016f navozuj\u00edc\u00edch pocit sytosti,&nbsp;<\/strong>jako GLP-1, peptidy YY \u010di cholecystokinin, kter\u00fd tak\u00e9&nbsp;<strong>sni\u017euje hladinu hormonu grelinu,&nbsp;<\/strong>tedy&nbsp;<strong>hormonu hladu.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00edlkoviny pom\u00e1haj\u00ed zabr\u00e1nit ztr\u00e1t\u011b sval\u016f&nbsp;<\/strong><\/h3>\n\n\n\n<p>Ztr\u00e1ta svalov\u00e9 hmoty je&nbsp;<strong>vedlej\u0161\u00edm \u00fa\u010dinkem hubnut\u00ed.&nbsp;<\/strong>Doch\u00e1z\u00ed k n\u00ed zejm\u00e9na tehdy, pokud do sv\u00e9ho hubnouc\u00edho procesu&nbsp;<strong>neza\u0159ad\u00edte silov\u00fd tr\u00e9nink,&nbsp;<\/strong>nebo&nbsp;<strong>nep\u0159ij\u00edm\u00e1te dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin.&nbsp;<\/strong>Ty toti\u017e&nbsp;<strong>podporuj\u00ed r\u016fst sval\u016f,&nbsp;<\/strong>kter\u00e9 jsou p\u0159\u00edmo odpov\u011bdn\u00e9 i za&nbsp;<strong>rychlost metabolismu.&nbsp;<\/strong>\u010c\u00edm m\u00e9n\u011b svalov\u00e9 hmoty m\u00e1te, t\u00edm&nbsp;<strong>pomalej\u0161\u00ed je v\u00e1\u0161 metabolismus&nbsp;<\/strong>a ztr\u00e1ta ne\u017e\u00e1douc\u00edch tukov\u00fdch z\u00e1sob bude n\u00e1ro\u010dn\u011bj\u0161\u00ed.&nbsp;Jin\u00fdmi slovy&nbsp;<strong>sp\u00e1l\u00edte mnohem m\u00e9n\u011b kalori\u00ed.&nbsp;<\/strong>Konzumace velk\u00e9ho mno\u017estv\u00ed b\u00edlkovin m\u016f\u017ee&nbsp;<strong>sn\u00ed\u017eit ztr\u00e1tu sval\u016f,&nbsp;<\/strong>co\u017e by m\u011blo pomoci&nbsp;<strong>udr\u017eet vy\u0161\u0161\u00ed rychlost metabolismu&nbsp;<\/strong>p\u0159i ztr\u00e1t\u011b t\u011blesn\u00e9ho tuku.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[1] [2] [5]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg\" alt=\"B\u00edlkoviny pom\u00e1haj\u00ed zabr\u00e1nit ztr\u00e1t\u011b sval\u016f\" class=\"wp-image-173840\" width=\"843\" height=\"562\" title=\"B\u00edlkoviny pom\u00e1haj\u00ed zabr\u00e1nit ztr\u00e1t\u011b sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed<\/strong><\/h3>\n\n\n\n<p>Pokud to s hubnut\u00edm mysl\u00edte skute\u010dn\u011b v\u00e1\u017en\u011b, m\u011bli byste se zam\u011b\u0159it na&nbsp;<strong>vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin.&nbsp;<\/strong>Pr\u016fm\u011brn\u00fd dosp\u011bl\u00fd \u010dlov\u011bk pot\u0159ebuje minim\u00e1ln\u011b&nbsp;<strong>0,8 gram\u016f b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti denn\u011b.&nbsp;<\/strong>U vytrvalostn\u00edch sportovc\u016f je d\u00e1vka vy\u0161\u0161\u00ed, a to&nbsp;<strong>1,2 a\u017e 1,4 g b\u00edlkovin na 1 kg hmotnosti&nbsp;<\/strong>a kulturist\u00e9 \u010di bodybuilde\u0159i zase p\u0159ij\u00edmaj\u00ed v pr\u016fm\u011bru&nbsp;<strong>1,6 a\u017e 1,7 g b\u00edlkovin.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdroj\u016f b\u00edlkovin je skute\u010dn\u011b nespo\u010detn\u011b.&nbsp;Najdete je v&nbsp;<strong>libov\u00e9m mase, ryb\u00e1ch, vejc\u00edch, ml\u00e9\u010dn\u00fdch produktech \u010di lu\u0161t\u011bnin\u00e1ch.&nbsp;<\/strong>Pokud chcete m\u00edt&nbsp;<strong>p\u0159\u00edjem b\u00edlkovin pod kontrolou,&nbsp;<\/strong>s\u00e1hnout m\u016f\u017eete i po suplementaci v podob\u011b&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"proteinov\u00fdch pr\u00e1\u0161k\u016f \u010di n\u00e1poj\u016f (opens in a new tab)\">proteinov\u00fdch pr\u00e1\u0161k\u016f \u010di n\u00e1poj\u016f<\/a>, kter\u00e9 na jednu d\u00e1vku uv\u00e1d\u011bj\u00ed&nbsp;<strong>p\u0159esn\u00fd po\u010det p\u0159ijat\u00fdch b\u00edlkovin.&nbsp;<\/strong>O v\u00fdhod\u00e1ch b\u00edlkovin na hubnut\u00ed, stejn\u011b tak i v\u00fdb\u011bru toho spr\u00e1vn\u00e9ho proteinu, se do\u010dtete tak\u00e9 v na\u0161em \u010dl\u00e1nku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-a-hubnuti-jak-proteiny-ovlivnuji-snizeni-hmotnosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"B\u00edlkoviny a hubnut\u00ed: jak proteiny ovliv\u0148uj\u00ed sn\u00ed\u017een\u00ed hmotnosti? (opens in a new tab)\">B\u00edlkoviny a hubnut\u00ed: jak proteiny ovliv\u0148uj\u00ed sn\u00ed\u017een\u00ed hmotnosti?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nepocitate_si_prijem_kalorii\"><\/span><strong>Nepo\u010d\u00edt\u00e1te si p\u0159\u00edjem kalori\u00ed&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalorie jsou&nbsp;<strong>jednotky energie z\u00edsk\u00e1van\u00e9 z potravy,&nbsp;<\/strong>kterou vyu\u017e\u00edv\u00e1me na n\u011bkter\u00e9 procesy v t\u011ble. Jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch faktor\u016f p\u0159i hubnut\u00ed je sledov\u00e1n\u00ed,&nbsp;<strong>kolik kalori\u00ed p\u0159ijmete,&nbsp;<\/strong>a naopak,&nbsp;<strong>kolik jich sp\u00e1l\u00edte.&nbsp;<\/strong>Pokud je va\u0161\u00edm&nbsp;<strong>c\u00edlem zhubnout,&nbsp;<\/strong>m\u011bli byste&nbsp;<strong>sp\u00e1lit v\u00edce kalori\u00ed ne\u017e b\u011bhem dne p\u0159ijmete.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [6] [7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvn\u00edm krokem pro v\u00fdpo\u010det kalorick\u00e9ho deficitu je zn\u00e1t,&nbsp;<strong>kolik kalori\u00ed denn\u011b spot\u0159ebujete,&nbsp;<\/strong>tud\u00ed\u017e v\u00e1\u0161&nbsp;<strong>celkov\u00fd denn\u00ed energetick\u00fd v\u00fddej&nbsp;<\/strong>(angl. TDEE).&nbsp;Pokud zn\u00e1te toto \u010d\u00edslo, druh\u00fdm krokem je ur\u010dit&nbsp;<strong>energetick\u00fd p\u0159\u00edjem tak<\/strong>, aby nep\u0159evy\u0161oval v\u00e1\u0161 TDEE.&nbsp;Ten se skl\u00e1d\u00e1 ze t\u0159\u00ed z\u00e1kladn\u00edch \u010d\u00e1st\u00ed:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>baz\u00e1ln\u00ed metabolismus (BMR)&nbsp;<\/strong>\u2013&nbsp;BMR ozna\u010duje kalorie, kter\u00e9 va\u0161e t\u011blo spaluje v klidu p\u0159i \u017eivotn\u011b d\u016fle\u017eit\u00fdch funkc\u00edch, jako je nap\u0159\u00edklad d\u00fdch\u00e1n\u00ed.<\/li><li><strong>termick\u00fd \u00fa\u010dinek j\u00eddla&nbsp;<\/strong>\u2013 jde o kalorie, kter\u00e9 va\u0161e t\u011blo sp\u00e1l\u00ed tr\u00e1ven\u00edm, vst\u0159eb\u00e1v\u00e1n\u00edm a metabolizov\u00e1n\u00edm potravin.<\/li><li><strong>termogenn\u00ed fyzick\u00e9 aktivity&nbsp;<\/strong>\u2013 kalorie, kter\u00e9 spalujete b\u011bhem jak\u00e9koliv fyzick\u00e9 aktivity, jako je sport, posilov\u00e1n\u00ed \u010di dokonce prov\u00e1d\u011bn\u00ed dom\u00e1c\u00edch prac\u00ed.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[7]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed<\/strong><\/h3>\n\n\n\n<p>Pokud si tedy&nbsp;<strong>nastav\u00edte kalorick\u00fd deficit spr\u00e1vn\u011b,&nbsp;<\/strong>va\u0161e hubnut\u00ed bude mnohem jednodu\u0161\u0161\u00ed. Plat\u00ed tak\u00e9, \u017ee \u010d\u00edm&nbsp;<strong>ni\u017e\u0161\u00ed je kalorick\u00fd deficit,&nbsp;<\/strong>t\u00edm&nbsp;<strong>pomalej\u0161\u00ed&nbsp;je hubnut\u00ed.&nbsp;<\/strong>A z\u00e1rove\u0148, \u010d\u00edm je hubnut\u00ed pomalej\u0161\u00ed, t\u00edm je i zdrav\u011bj\u0161\u00ed a efektivn\u011bj\u0161\u00ed.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prohl\u00e9dn\u011bte si p\u0159\u00edklad&nbsp;<strong>dosa\u017een\u00ed \u00fabytku hmotnosti 0,45 kg t\u00fddn\u011b:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>denn\u00ed p\u0159\u00edjem 2000 kcal \u2013 pokud denn\u011b sp\u00e1l\u00edte 2 500 kcal = v\u00e1\u0161 kalorick\u00fd deficit je 500 kcal = t\u00fddn\u011b 3 500 kcal = \u2013 0,45 kg t\u00fddn\u011b&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak si ale&nbsp;<strong>vypo\u010d\u00edtat p\u0159\u00edjem kalori\u00ed?&nbsp;<\/strong>Nejjednodu\u0161\u0161\u00edm a nejkomfortn\u011bj\u0161\u00ed zp\u016fsobem je sv\u011b\u0159it se do rukou&nbsp;<strong>kalorick\u00fdch tabulek \u010di kalkula\u010dek.&nbsp;<\/strong>Ty v\u00e1m vypo\u010d\u00edtaj\u00ed, jak\u00fd je v\u00e1\u0161&nbsp;<strong>denn\u00ed energetick\u00fd p\u0159\u00edjem.&nbsp;<\/strong>N\u011bkter\u00e9 kalkula\u010dky nab\u00edzej\u00ed mo\u017enost ur\u010dit si c\u00edl, tedy zda chcete&nbsp;<strong>zhubnout nebo p\u0159ibrat,&nbsp;<\/strong>a na z\u00e1klad\u011b n\u011bj v\u00e1m u\u017e&nbsp;<strong>p\u0159edem nastav\u00ed&nbsp;<\/strong>nap\u0159\u00edklad i to, kolik kalori\u00ed byste m\u011bli p\u0159ijmout k dosa\u017een\u00ed kalorick\u00e9ho deficitu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toto t\u00e9ma jsme v\u00edce rozepsali v \u010dl\u00e1nku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vypocitat-rychlost-bazalniho-metabolismu-a-denni-energeticky-vydej\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Jak vypo\u010d\u00edtat rychlost baz\u00e1ln\u00edho metabolismu a denn\u00ed energetick\u00fd v\u00fddaj (opens in a new tab)\">Jak vypo\u010d\u00edtat rychlost baz\u00e1ln\u00edho metabolismu a denn\u00ed energetick\u00fd v\u00fddaj<\/a>, a tak\u00e9 jsme se pod\u00edvali na&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-zapisovani-jidel-a-kalorii-do-aplikaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i zapisov\u00e1n\u00ed j\u00eddel do kalorick\u00fdch tabulek (opens in a new tab)\">nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i zapisov\u00e1n\u00ed j\u00eddel do kalorick\u00fdch tabulek<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nezvedate_vahy\"><\/span><strong>Nezved\u00e1te v\u00e1hy&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio tr\u00e9ninkem m\u016f\u017eete&nbsp;<strong>sp\u00e1lit mnoho kalori\u00ed,&nbsp;<\/strong>ale p\u0159i takov\u00e9m typu cvi\u010den\u00ed je&nbsp;<strong>budov\u00e1n\u00ed svalov\u00e9 hmoty n\u00e1ro\u010dn\u011bj\u0161\u00ed.&nbsp;<\/strong>V\u011bd\u011bli jste ale, \u017ee&nbsp;<strong>0,45 g svalu&nbsp;<\/strong>dok\u00e1\u017ee denn\u011b sp\u00e1lit&nbsp;<strong>10 a\u017e 20 kalori\u00ed,&nbsp;<\/strong>p\u0159i\u010dem\u017e&nbsp;<strong>0,45 g&nbsp;<\/strong>tuku sp\u00e1l\u00ed pouze&nbsp;<strong>5 kcal?&nbsp;<\/strong>[8]&nbsp;Proto byste silov\u00fd tr\u00e9nink rozhodn\u011b nem\u011bli zanedb\u00e1vat! Silov\u00fd tr\u00e9nink toti\u017e&nbsp;<strong>zvy\u0161uje dlouhodob\u00e9 spalov\u00e1n\u00ed kalori\u00ed&nbsp;<\/strong>v klidov\u00e9m stavu (BMR), co\u017e m\u00e1 za n\u00e1sledek&nbsp;<strong>vy\u0161\u0161\u00ed redukci hmotnosti<\/strong>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [7]<\/span>&nbsp;Zved\u00e1n\u00ed z\u00e1va\u017e\u00ed m\u016f\u017ee tak\u00e9 pomoci&nbsp;<strong>zabr\u00e1nit zpomalen\u00ed metabolismu&nbsp;<\/strong>a zajistit, aby va\u0161e t\u011blo&nbsp;<strong>z\u016fstalo t\u00f3novan\u00e9 a svalnat\u00e9.&nbsp;<\/strong><span class=\"tadv-color\">[8]<\/span>&nbsp;V\u00edce o silov\u00e9m tr\u00e9ninku a jeho vlivu na hubnut\u00ed se do\u010dtete v \u010dl\u00e1nku&nbsp;<a aria-label=\"Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-posilovani-podporuje-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed<\/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.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9nink zvy\u0161uje dlouhodob\u00e9 spalov\u00e1n\u00ed kalori\u00ed\" class=\"wp-image-173892\" width=\"843\" height=\"562\" title=\"Silov\u00fd tr\u00e9nink zvy\u0161uje dlouhodob\u00e9 spalov\u00e1n\u00ed kalori\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed<\/strong><\/h3>\n\n\n\n<p>Pokud je va\u0161\u00edm c\u00edlem zhubnout a v\u00e1\u0161 tr\u00e9ninkov\u00fd pl\u00e1n&nbsp;<strong>sest\u00e1v\u00e1 pouze z kardio cvi\u010den\u00ed,&nbsp;<\/strong>m\u011bli byste k n\u011bmu p\u0159idat i&nbsp;<strong>zved\u00e1n\u00ed vah.&nbsp;<\/strong>Pamatujte v\u0161ak, \u017ee byste m\u011bli&nbsp;<strong>za\u010d\u00edt ni\u017e\u0161\u00edmi v\u00e1hami,&nbsp;<\/strong>aby nedo\u0161lo ke&nbsp;<strong>zran\u011bn\u00ed \u010di zbyte\u010dn\u00e9mu&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/pretrenovani-fakt-nebo-mytus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"p\u0159etr\u00e9nov\u00e1n\u00ed. (opens in a new tab)\">p\u0159etr\u00e9nov\u00e1n\u00ed.<\/a>&nbsp;<\/strong>Pokud nev\u00edte,&nbsp;<strong>jak\u00fd pom\u011br kardio a silov\u00e9ho tr\u00e9ninku&nbsp;<\/strong>byste m\u011bli zakomponovat do tr\u00e9ninkov\u00e9ho pl\u00e1nu,&nbsp;<strong>obra\u0165te se na profesion\u00e1ly.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prijimate_mnoho_jednoduchych_cukru\"><\/span><strong>P\u0159ij\u00edm\u00e1te mnoho jednoduch\u00fdch cukr\u016f&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ochucen\u00e9 n\u00e1poje \u010di d\u017eusy jsou&nbsp;<strong>\u010dasto slazen\u00e9 frukt\u00f3zou,&nbsp;<\/strong>typem&nbsp;<strong>jednoduch\u00e9ho cukru.&nbsp;<\/strong>Tu, na rozd\u00edl od gluk\u00f3zy, na\u0161e t\u011blo&nbsp;<strong>neum\u00ed tak dob\u0159e zpracovat.&nbsp;<\/strong>\u010c\u00e1st frukt\u00f3zy se toti\u017e&nbsp;<strong>zpracov\u00e1v\u00e1 v j\u00e1trech&nbsp;<\/strong>a zbytek se v t\u011ble&nbsp;<strong>ukl\u00e1d\u00e1 jako tukov\u00e9 z\u00e1soby.&nbsp;<\/strong>Z toho d\u016fvodu m\u016f\u017ee&nbsp;<strong>nadm\u011brn\u00e1 konzumace frukt\u00f3zy&nbsp;<\/strong>zp\u016fsobovat nab\u00edr\u00e1n\u00ed hmotnosti.&nbsp;<span class=\"tadv-color\">[1] [9]<\/span>&nbsp;N\u00e1sledn\u011b doch\u00e1z\u00ed ke&nbsp;<strong>zv\u00fd\u0161en\u00ed hladiny cholesterolu, ukl\u00e1d\u00e1n\u00ed tuku&nbsp;<\/strong>v okol\u00ed t\u011blesn\u00fdch org\u00e1n\u016f a mnoha dal\u0161\u00edm zdravotn\u00edm komplikac\u00edm&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>, jako:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010dast\u011bj\u0161\u00ed vznik zubn\u00edho kazu<\/li><li>vznik obezity<\/li><li>vznik diabetu 2. typu<\/li><li>zv\u00fd\u0161en\u00e9 riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed<\/li><li>vznik kvasinkov\u00fdch infekc\u00ed<\/li><li>vznik akn\u00e9 a zhor\u0161en\u00ed pleti <\/li><\/ul>\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.sk\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg\" alt=\"Jednoduch\u00e9 cukry zp\u016fsobuj\u00ed nab\u00edr\u00e1n\u00ed hmotnosti\" class=\"wp-image-173853\" width=\"843\" height=\"562\" title=\"Jednoduch\u00e9 cukry zp\u016fsobuj\u00ed nab\u00edr\u00e1n\u00ed hmotnosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>P\u0159eh\u00e1n\u011bt byste to v\u0161ak nem\u011bli ani s jin\u00fdmi druhy rafinovan\u00e9ho cukru.&nbsp;Rafinovan\u00fd cukr toti\u017e obsahuje&nbsp;<strong>vysok\u00e9 mno\u017estv\u00ed kalori\u00ed,&nbsp;<\/strong>ale nem\u00e1 \u017e\u00e1dn\u00fd jin\u00fd nutri\u010dn\u00ed p\u0159\u00ednos.&nbsp;Obsahuje tzv.&nbsp;<strong>pr\u00e1zdn\u00e9 kalorie,&nbsp;<\/strong>proto\u017ee se v n\u011bm&nbsp;<strong>nenach\u00e1zej\u00ed b\u00edlkoviny, tuky, vl\u00e1knina&nbsp;<\/strong>ani \u017e\u00e1dn\u00e9 vitam\u00edny, miner\u00e1ly \u010di antioxidanty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed<\/strong><\/h3>\n\n\n\n<p>Pokud chcete zhubnout, m\u011bli byste zv\u00e1\u017eit <strong>n\u00e1hradu klasick\u00e9ho cukru za zdrav\u00ed prosp\u011b\u0161n\u011bj\u0161\u00ed p\u0159\u00edrodn\u00ed sladidla<\/strong>, jako je <a href=\"https:\/\/gymbeam.cz\/agave-sirup-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ag\u00e1ve sirup<\/a>, med, st\u00e9vie nebo <a aria-label=\"xylitol (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitol<\/a>. V\u00edce se o n\u00e1hrad\u00e1ch cukru a jejich benefitech do\u010dtete v \u010dl\u00e1nku <a aria-label=\"N\u00e1hrady cukru - kter\u00e9 sladidlo je pro v\u00e1s nejvhodn\u011bj\u0161\u00ed? (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nahrady-cukru-ktere-sladidlo-je-pro-vas-nejvhodnejsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">N\u00e1hrady cukru \u2013 kter\u00e9 sladidlo je pro v\u00e1s nejvhodn\u011bj\u0161\u00ed?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,6860,29952,47851,46174,34501,5075\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nemate_dostatek_spanku\"><\/span><strong>Nem\u00e1te dostatek sp\u00e1nku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatek sp\u00e1nku m\u016f\u017ee&nbsp;<strong>negativn\u011b ovlivnit i va\u0161i t\u011blesnou hmotnost.&nbsp;<\/strong>\u0160patn\u00fd a nekvalitn\u00ed sp\u00e1nek je spojov\u00e1n s&nbsp;<strong>vy\u0161\u0161\u00edm indexem t\u011blesn\u00e9 hmotnosti (BMI),&nbsp;<\/strong>a tud\u00ed\u017e n\u00e1sledn\u00fdm&nbsp;<strong>p\u0159\u00edr\u016fstkem hmotnosti.&nbsp;<\/strong>Za\u017e\u00edv\u00e1n\u00ed deprivace sp\u00e1nku m\u016f\u017ee&nbsp;<strong>ovlivnit sekreci stresov\u00e9ho hormonu kortizolu<\/strong>, kter\u00fd reguluje va\u0161i chu\u0165 k j\u00eddlu.&nbsp;N\u011bkolik studi\u00ed tak\u00e9 prok\u00e1zalo, \u017ee lid\u00e9 trp\u00edc\u00ed nedostatkem sp\u00e1nku maj\u00ed&nbsp;<strong>zv\u00fd\u0161enou chu\u0165 k j\u00eddlu.&nbsp;<\/strong>Je to pravd\u011bpodobn\u011b zp\u016fsobeno dopadem sp\u00e1nku na&nbsp;<strong>dva d\u016fle\u017eit\u00e9 hormony \u2013 grelin a leptin.&nbsp;<\/strong>Grelin&nbsp;<strong>signalizuje v mozku hlad&nbsp;<\/strong>a leptin zase&nbsp;<strong>hlad&nbsp;potla\u010duje a signalizuje plnost.&nbsp;<\/strong>Pokud nem\u00e1te dostatek sp\u00e1nku, t\u011blo&nbsp;<strong>vytv\u00e1\u0159\u00ed v\u00edce grelinu a m\u00e9n\u011b leptinu,&nbsp;<\/strong>tak\u017ee se bude&nbsp;<strong>zvy\u0161ovat va\u0161e chu\u0165 k j\u00eddlu.&nbsp;<\/strong>\u00danava tak\u00e9 m\u016f\u017ee zp\u016fsobit, \u017ee vynech\u00e1te tr\u00e9nink, a tak denn\u011b sp\u00e1l\u00edte m\u00e9n\u011b kalori\u00ed.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [3] [11] [12]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg\" alt=\"Nedostatek sp\u00e1nku m\u016f\u017ee negativn\u011b ovlivnit t\u011blesnou hmotnost\" class=\"wp-image-173866\" width=\"843\" height=\"639\" title=\"Nedostatek sp\u00e1nku m\u016f\u017ee negativn\u011b ovlivnit t\u011blesnou hmotnost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-400x303.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1536x1165.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed<\/strong><\/h3>\n\n\n\n<p>Dop\u0159ejte si&nbsp;<strong>dostate\u010dn\u00e9 mno\u017estv\u00ed kvalitn\u00edho&nbsp;<\/strong>a&nbsp;<strong>ni\u010d\u00edm neru\u0161en\u00e9ho sp\u00e1nku.&nbsp;<\/strong>Jeho d\u00e9lka je individu\u00e1ln\u00ed a z\u00e1vis\u00ed na osob\u011b, jej\u00edm fyzick\u00e9m stavu a mnoha dal\u0161\u00edch faktorech.&nbsp;V pr\u016fm\u011bru by m\u011bl kvalitn\u00ed sp\u00e1nek&nbsp;<strong>trvat od 7 do 9 hodin.&nbsp;<\/strong>Pokud se v\u00e1m nepoda\u0159\u00ed dos\u00e1hnout sp\u00e1nkov\u00e9ho limitu v noci, m\u016f\u017eete ho dohnat i b\u011bhem dne, nap\u0159\u00edklad&nbsp;<strong>odpoledn\u00ed siestou.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedodrzujete_spravnou_hydrataci\"><\/span><strong>Nedodr\u017eujete spr\u00e1vnou hydrataci&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostate\u010dn\u00e1 hydratace je&nbsp;<strong>kl\u00ed\u010dov\u00e1 pro mnoho proces\u016f v na\u0161em t\u011ble.&nbsp;<\/strong>V\u00fdjimkou nen\u00ed ani hubnut\u00ed. Mezi hlavn\u00ed p\u0159\u00edznaky dehydratace toti\u017e pat\u0159\u00ed&nbsp;<strong>\u00fanava, letargie a bolest hlavy,&nbsp;<\/strong>tak\u017ee va\u0161e&nbsp;<strong>energetick\u00e9 hladiny trp\u00ed&nbsp;<\/strong>a vy nebudete m\u00edt \u017e\u00e1dnou chu\u0165 cvi\u010dit.&nbsp;Dodr\u017eov\u00e1n\u00edm optim\u00e1ln\u00ed hydratace&nbsp;<strong>zv\u00fd\u0161\u00edte hladinu energie&nbsp;<\/strong>a zajist\u00edte zdrav\u00fd chod va\u0161eho organismu.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159\u00edjem tekutin nav\u00edc&nbsp;<strong>zlep\u0161uje tr\u00e1ven\u00ed&nbsp;<\/strong>a hydratace prost\u0159ednictv\u00edm \u010dist\u00e9 vody pom\u00e1h\u00e1&nbsp;<strong>\u00fa\u010dinn\u011bji odstra\u0148ovat \u0161kodliv\u00e9 l\u00e1tky z t\u011bla.&nbsp;<\/strong>Pit\u00ed vody tak\u00e9&nbsp;<strong>sni\u017euje zadr\u017eov\u00e1n\u00ed tekutin a chu\u0165 k j\u00eddlu.&nbsp;<\/strong>Ne nadarmo se \u0159\u00edk\u00e1, \u017ee hlad je p\u0159evle\u010den\u00e1 \u017e\u00edze\u0148.&nbsp;Pokud toti\u017e poci\u0165ujete hlad, zkuste se d\u0159\u00edve, ne\u017e se naj\u00edte,&nbsp;<strong>nap\u00edt sklenice \u010dist\u00e9 vody.&nbsp;<\/strong>Budete p\u0159ekvapeni,&nbsp;<strong>kolikr\u00e1t v\u00e1s hlad a chu\u0165 k j\u00eddlu p\u0159ejde.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg\" alt=\"Dodr\u017eov\u00e1n\u00ed pitn\u00e9ho re\u017eimu podporuje hubnut\u00ed\" class=\"wp-image-173879\" width=\"843\" height=\"562\" title=\"Dodr\u017eov\u00e1n\u00ed pitn\u00e9ho re\u017eimu podporuje hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed<\/strong><\/h3>\n\n\n\n<p>\u0158e\u0161en\u00ed tohoto probl\u00e9mu je skute\u010dn\u011b jednoduch\u00e9 \u2013&nbsp;<strong>dodr\u017eujte pitn\u00fd re\u017eim!&nbsp;<\/strong>Kolik vody byste tedy denn\u011b m\u011bli vyp\u00edt?&nbsp;V\u0161e z\u00e1vis\u00ed na osob\u011b, jej\u00edch predispozic\u00edch a fyzick\u00e9 z\u00e1t\u011b\u017ei, ale v pr\u016fm\u011bru by m\u011bly&nbsp;<strong>\u017eeny vyp\u00edt p\u0159ibli\u017en\u011b 2,7 litr\u016f vody&nbsp;<\/strong>a&nbsp;<strong>mu\u017ei 3,7 litr\u016f vody denn\u011b.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedodrzujete_vedome_stravovani\"><\/span><strong>Nedodr\u017eujete v\u011bdom\u00e9 stravov\u00e1n\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bdom\u00e9 stravov\u00e1n\u00ed je&nbsp;<strong>technika zalo\u017een\u00e1 na vn\u00edmavosti,&nbsp;<\/strong>d\u00edky kter\u00e9&nbsp;<strong>z\u00edsk\u00e1te kontrolou nad sv\u00fdmi stravovac\u00edmi n\u00e1vyky.&nbsp;<\/strong>Vyhnete se tak&nbsp;<strong><a aria-label=\"emocion\u00e1ln\u00edmu stravov\u00e1n\u00ed (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jime-v-karantene-vice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">emocion\u00e1ln\u00edmu stravov\u00e1n\u00ed<\/a>&nbsp;\u010di p\u0159ej\u00edd\u00e1n\u00ed&nbsp;<\/strong>z d\u016fvodu stresu. Uk\u00e1zalo se toti\u017e, \u017ee&nbsp;<strong>v\u011bdom\u00e9 stravov\u00e1n\u00ed podporuje hubnut\u00ed, redukuje nadm\u011brn\u00e9 stravov\u00e1n\u00ed&nbsp;<\/strong>a&nbsp;<strong>pom\u00e1h\u00e1 v\u00e1m c\u00edtit se l\u00e9pe.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [14] [15]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg\" alt=\"V\u011bdom\u00e9 stravov\u00e1n\u00ed podporuje hubnut\u00ed a zabra\u0148uje p\u0159ej\u00edd\u00e1n\u00ed\" class=\"wp-image-173905\" width=\"843\" height=\"474\" title=\"V\u011bdom\u00e9 stravov\u00e1n\u00ed podporuje hubnut\u00ed a zabra\u0148uje p\u0159ej\u00edd\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min.jpg 1280w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed<\/strong><\/h3>\n\n\n\n<p>Na to, abyste&nbsp;<strong>doc\u00edlili v\u011bdom\u00e9ho stravov\u00e1n\u00ed,&nbsp;<\/strong>byste m\u011bli&nbsp;<strong>dodr\u017eovat t\u011bchto 7 z\u00e1sad:&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>jezte pomalu<\/strong>&nbsp;\u2013 pom\u016f\u017ee to zlep\u0161it va\u0161e tr\u00e1ven\u00ed<\/li><li><strong>ka\u017ed\u00e9 sousto dob\u0159e roz\u017ev\u00fdkejte<\/strong><\/li><li><strong>k j\u00eddlu si sedn\u011bte za st\u016fl<\/strong>&nbsp;\u2013 nikdy nejezte vestoje, dop\u0159ejte si b\u011bhem j\u00eddla dostatek klidu a pohodl\u00ed<\/li><li><strong>nejezte p\u0159\u00edmo z bal\u00ed\u010dku<\/strong>&nbsp;\u2013 j\u00eddlo na tal\u00ed\u0159i \u010di v misce vypad\u00e1 esteti\u010dt\u011bji a zaru\u010den\u011b v\u00e1m bude chutnat l\u00e9pe<\/li><li><strong>pokud se c\u00edt\u00edte pln\u00ed, j\u00eddlo si odlo\u017ete<\/strong>&nbsp;\u2013 c\u00edlem jeden\u00ed nen\u00ed p\u0159ej\u00eddat se, ale doc\u00edlit pocitu plnosti.&nbsp;Pokud ho dos\u00e1hnete, v jeden\u00ed byste pokra\u010dovat nem\u011bli<\/li><li><strong>zbavte se rozpt\u00fdlen\u00ed<\/strong>&nbsp;\u2013 p\u0159i jeden\u00ed byste se m\u011bli v\u011bnovat v\u00fdhradn\u011b j\u00eddlu, tak\u017ee odlo\u017ete mobily, notebooky, vypn\u011bte televizi a vychutnejte si v\u00e1\u0161 pokrm<\/li><li><strong>v\u011bnujte pozornost konzistenci, v\u016fni a chuti potravin<\/strong>&nbsp;\u2013 j\u00eddlo pro v\u00e1s nabude \u00fapln\u011b jin\u00fd rozm\u011br a vy pozn\u00e1te chut\u011b \u010di v\u016fn\u011b, kter\u00e9 jste si p\u0159edt\u00edm neuv\u011bdomovali<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mate_nerealna_ocekavani\"><\/span><strong>M\u00e1te nere\u00e1ln\u00e1 o\u010dek\u00e1v\u00e1n\u00ed&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hubnut\u00ed je&nbsp;<strong>komplexn\u00ed a zdlouhav\u00fd proces,&nbsp;<\/strong>jeho\u017e v\u00fdsledky&nbsp;<strong>nejsou viditeln\u00e9 u\u017e po n\u011bkolika dnech,&nbsp;<\/strong>ale vy\u017eaduj\u00ed t\u00fddny \u010di m\u011bs\u00edce n\u00e1mahy.&nbsp;Mnoho lid\u00ed m\u00e1 proto&nbsp;<strong>tendenci ztr\u00e1cet trp\u011blivost&nbsp;<\/strong>p\u0159ed dosa\u017een\u00edm konkr\u00e9tn\u00edho c\u00edle.&nbsp;D\u016fvodem p\u0159itom m\u016f\u017ee b\u00fdt i to, \u017ee si&nbsp;<strong>stanovili nedosa\u017eiteln\u00e9 c\u00edle.&nbsp;<\/strong>Pokud si toti\u017e d\u00e1te za c\u00edl zhubnout ur\u010dit\u00fd po\u010det kilogram\u016f za co nejkrat\u0161\u00ed \u010das,&nbsp;<strong>pravd\u011bpodobn\u011b neusp\u011bjete.&nbsp;<\/strong>Na za\u010d\u00e1tku va\u0161\u00ed cesty hubnut\u00edm sice&nbsp;<strong>p\u0159ijdete o vy\u0161\u0161\u00ed po\u010det kilogram\u016f za kr\u00e1tk\u00e9 obdob\u00ed,&nbsp;<\/strong>ale tento proces se \u010dasem zastav\u00ed, rychlost hubnut\u00ed se zpomal\u00ed a vy u\u017e&nbsp;<strong>neuvid\u00edte takov\u00e9 markantn\u00ed zm\u011bny.&nbsp;<\/strong><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>Dal\u0161\u00edm nere\u00e1ln\u00fdm c\u00edlem m\u016f\u017ee b\u00fdt&nbsp;<strong>snaha podobat se konkr\u00e9tn\u00edmu fitness modelu\/modelce.&nbsp;<\/strong>Ne ka\u017ed\u00fd m\u016f\u017ee vypadat jako z \u010dasopisu a takto prezentovan\u00ed lid\u00e9 maj\u00ed za sebou&nbsp;<strong>roky tvrd\u00e9 d\u0159iny,&nbsp;<\/strong>kterou vy&nbsp;<strong>za p\u00e1r m\u011bs\u00edc\u016f prost\u011b nedo\u017eenete.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed<\/strong><\/h3>\n\n\n\n<p>Stanovte si&nbsp;<strong>re\u00e1ln\u00e9, jasn\u00e9&nbsp;<\/strong>a zaru\u010den\u011b&nbsp;<strong>dosa\u017eiteln\u00e9 c\u00edle.&nbsp;<\/strong>Zjist\u011bte si,&nbsp;<strong>kolik kilogram\u016f byste t\u00fddn\u011b m\u011bli shodit,&nbsp;<\/strong>abyste&nbsp;<strong>dos\u00e1hli konkr\u00e9tn\u00edho c\u00edle zdrav\u011b,&nbsp;<\/strong>a jak\u00e9&nbsp;<strong>n\u00e1stroje budete pot\u0159ebovat k jeho dosa\u017een\u00ed.&nbsp;<\/strong>Pokud si s t\u00edm nev\u00edte rady,&nbsp;<strong>obra\u0165te se na odborn\u00edky v oblasti v\u00fd\u017eivy a cvi\u010den\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jste_ve_stresu\"><\/span><strong>Jste ve stresu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro mnoh\u00e9 lidi m\u016f\u017ee m\u00edt stres&nbsp;<strong>p\u0159\u00edm\u00fd vliv na jejich hmotnost.&nbsp;<\/strong>Pokud je hladina stresov\u00e9ho&nbsp;<strong>hormonu kortizolu vysok\u00e1,&nbsp;<\/strong>m\u016f\u017ee&nbsp;<strong>v\u00e9st k n\u00e1r\u016fstu hmotnosti.&nbsp;<\/strong>Kortizol toti\u017e&nbsp;<strong>zpomaluje metabolismus&nbsp;<\/strong>a&nbsp;<strong>zvy\u0161uje chu\u0165 na cukr,&nbsp;<\/strong>kter\u00fd se p\u0159i nadm\u011brn\u00e9m p\u0159\u00edjmu ukl\u00e1d\u00e1 v t\u011ble v podob\u011b&nbsp;<strong>b\u0159i\u0161n\u00edho tuku.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [16]<\/span>&nbsp;Stres nav\u00edc&nbsp;<strong>vyvol\u00e1v\u00e1 nezdrav\u00e9 n\u00e1vyky,&nbsp;<\/strong>jako:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>emocion\u00e1ln\u00ed stresov\u00e1n\u00ed<\/li><li>m\u00e9n\u011b cvi\u010den\u00ed<\/li><li>chu\u0165 na nezdrav\u00e1 j\u00eddla<\/li><li>m\u00e9n\u011b sp\u00e1nku<\/li><li>vynech\u00e1v\u00e1n\u00ed j\u00eddla <\/li><\/ul>\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.sk\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg\" alt=\"Stres vyvol\u00e1v\u00e1 nezdrav\u00e9 stravovac\u00ed n\u00e1vyky\" class=\"wp-image-173931\" width=\"843\" height=\"611\" title=\"Stres vyvol\u00e1v\u00e1 nezdrav\u00e9 stravovac\u00ed n\u00e1vyky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1536x1114.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-2048x1485.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0158e\u0161en\u00ed<\/strong><\/h3>\n\n\n\n<p><strong>Identifikujte stimuly,&nbsp;<\/strong>kter\u00e9 v\u00e1m zp\u016fsobuj\u00ed stres a&nbsp;<strong>pokuste se je eliminovat.&nbsp;<\/strong>Vyzkou\u0161et m\u016f\u017eete i&nbsp;<strong>d\u00fdchac\u00ed cvi\u010den\u00ed nebo j\u00f3gu,&nbsp;<\/strong>kter\u00e1 m\u00e1 prokazateln\u00e9&nbsp;<strong>pozitivn\u00ed \u00fa\u010dinky na odbour\u00e1v\u00e1n\u00ed stresu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i hubnut\u00ed je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee jde p\u0159edev\u0161\u00edm o&nbsp;<strong>trvalou zm\u011bnu \u017eivotn\u00edho stylu,&nbsp;<\/strong>a&nbsp;<strong>zm\u011bnou jedin\u00e9ho faktoru&nbsp;<\/strong>po\u017eadovan\u00e9ho c\u00edle nedos\u00e1hnete.&nbsp;Zkuste se proto pod\u00edvat na to, co v\u0161echno d\u011bl\u00e1te p\u0159i sv\u00e9&nbsp;<strong>cest\u011b za ,,\u0161t\u00edhlej\u0161\u00edm j\u00e1\u201c&nbsp;<\/strong>a zjist\u00edte, \u017ee v\u0161echno je&nbsp;<strong>pouze ve va\u0161ich rukou.&nbsp;<\/strong>Pokud n\u011bco nefunguje, je&nbsp;<strong>pot\u0159eba to zm\u011bnit!&nbsp;<\/strong>V\u011b\u0159\u00edme, \u017ee v\u00e1m k tomu pom\u016f\u017ee i n\u00e1\u0161 \u010dl\u00e1nek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete, aby se o t\u011bchto rad\u00e1ch&nbsp;<strong>dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9?&nbsp;<\/strong>Nev\u00e1hejte a podpo\u0159te \u010dl\u00e1nek&nbsp;<strong>sd\u00edlen\u00edm.<\/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-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\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\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","protected":false},"excerpt":{"rendered":"<p>Rozhodli jste se, \u017ee mus\u00edte shodit n\u011bkolik nadbyte\u010dn\u00fdch kilogram\u016f? Nen\u00ed to jednoduch\u00e9. Hlavn\u011b, kdy\u017e sel\u017eete ze 4 hlavn\u00edch d\u016fvod\u016f. V\u00edme, jak\u00e9 to jsou a pro\u010d nehubnete. \u0158ekneme v\u00e1m, jak to napravit, a jako bonus z\u00edsk\u00e1te tajn\u00fd n\u00e1stroj na hubnut\u00ed.<\/p>\n","protected":false},"author":22,"featured_media":174652,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6273,6369,6681,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-242179","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-bilkoviny","9":"tag-hubnuti","10":"tag-kalorie-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>V\u00edme, pro\u010d nehubnete, ale m\u016f\u017eete to zm\u011bnit! - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u00edme, pro\u010d nehubnete a tak\u00e9 to, jak to m\u016f\u017eete zm\u011bnit! 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