{"id":247871,"date":"2020-01-16T06:53:00","date_gmt":"2020-01-16T05:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247871"},"modified":"2022-06-23T09:18:34","modified_gmt":"2022-06-23T07:18:34","slug":"5-rad-ako-spalit-telesny-tuk-bez-ubytku-svalov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/5-rad-ako-spalit-telesny-tuk-bez-ubytku-svalov\/","title":{"rendered":"7 r\u00e1d ako sp\u00e1li\u0165 telesn\u00fd tuk bez \u00fabytku svalov"},"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\/5-rad-ako-spalit-telesny-tuk-bez-ubytku-svalov\/#1_Nezabudajte_na_dostatok_bielkovin\" title=\"1. Nezab\u00fadajte na dostatok bielkov\u00edn\">1. Nezab\u00fadajte na dostatok bielkov\u00edn<\/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\/5-rad-ako-spalit-telesny-tuk-bez-ubytku-svalov\/#2_Pozor_na_radikalne_znizenie_prijmu_kalorii\" title=\"2. Pozor na radik\u00e1lne zn\u00ed\u017eenie pr\u00edjmu kal\u00f3ri\u00ed\">2. Pozor na radik\u00e1lne zn\u00ed\u017eenie pr\u00edjmu kal\u00f3ri\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/5-rad-ako-spalit-telesny-tuk-bez-ubytku-svalov\/#3_Dodrziavajte_pitny_rezim\" title=\"3. Dodr\u017eiavajte pitn\u00fd re\u017eim\">3. Dodr\u017eiavajte pitn\u00fd re\u017eim<\/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\/5-rad-ako-spalit-telesny-tuk-bez-ubytku-svalov\/#4_Neprehanajte_to_s_kardiom\" title=\"4.&nbsp;Nepreh\u00e1\u0148ajte to s kardiom\">4.&nbsp;Nepreh\u00e1\u0148ajte to s kardiom<\/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\/5-rad-ako-spalit-telesny-tuk-bez-ubytku-svalov\/#5_Opatrne_so_sacharidmi\" title=\"5. Opatrne so sacharidmi\">5. Opatrne so sacharidmi<\/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\/5-rad-ako-spalit-telesny-tuk-bez-ubytku-svalov\/#6_Nezabudajte_na_aminokyseliny\" title=\"6. Nezab\u00fadajte na aminokyseliny\">6. Nezab\u00fadajte na aminokyseliny<\/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\/5-rad-ako-spalit-telesny-tuk-bez-ubytku-svalov\/#7_Bez_cvicenia_s_vahami_si_svaly_neudrzite\" title=\"7. Bez cvi\u010denia s v\u00e1hami si svaly neudr\u017e\u00edte\">7. Bez cvi\u010denia s v\u00e1hami si svaly neudr\u017e\u00edte<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sk\u00fa\u0161ali ste sa u\u017e <strong>zbavi\u0165 tuku<\/strong> a z\u00e1rove\u0148 nepr\u00eds\u0165 o <strong>\u0165a\u017eko nadobudnut\u00e9 svaly?<\/strong> Nie je to s\u00edce jednoduch\u00e9, ale ur\u010dite <strong>je to mo\u017en\u00e9.<\/strong> Potrebujete len <strong>prisp\u00f4sobi\u0165 svoje stravovanie a tr\u00e9ning v\u00e1\u0161mu fitness cie\u013eu.<\/strong> Existuje toti\u017e pr\u00edli\u0161 ve\u013ea ch\u00fdb, ktor\u00fdch sa nevedomos\u0165ou m\u00f4\u017eete dopusti\u0165. Spoznajte v \u010dl\u00e1nku 7 r\u00e1d, v\u010faka ktor\u00fdm d\u00e1te zbohom tuku a budete sa p\u00fd\u0161i\u0165 len vyrysovanou svalovou hmotou.<\/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=\"1_Nezabudajte_na_dostatok_bielkovin\"><\/span>1. Nezab\u00fadajte na dostatok bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri redukcii tuku a zachovan\u00ed svalov je ve\u013emi d\u00f4le\u017eit\u00e9 zabezpe\u010di\u0165 dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn. Prote\u00edny patria medzi jeden z najd\u00f4le\u017eitej\u0161\u00edch nutrientov a pri spa\u013eovan\u00ed tuku s\u00fa d\u00f4le\u017eit\u00e9 z nieko\u013ek\u00fdch d\u00f4vodov <span style=\"color: #ff6600;\">[15]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>menia hladiny horm\u00f3nov<\/strong> &#8211; bielkoviny <strong>zvy\u0161uj\u00fa hladinu horm\u00f3nov \u201cs\u00fdtosti\u201d,<\/strong> napr\u00edklad <strong>GLP-1, peptid YY a cholesystokin\u00edn,<\/strong> z\u00e1rove\u0148 zni\u017euje \u00farove\u0148 <strong>grel\u00ednu,<\/strong> ktor\u00fd je <strong>horm\u00f3nom hladu.<\/strong><\/li><li><strong>m\u00e1 vy\u0161\u0161\u00ed termick\u00fd efekt<\/strong> &#8211;&nbsp; po jedle je \u010das\u0165 kal\u00f3ri\u00ed pou\u017eit\u00e1 na spracovanie jedla, tejto jav je zn\u00e1my ako termick\u00fd efekt. Bielkoviny ho maj\u00fa <strong>vy\u0161\u0161\u00ed ne\u017e tuky alebo sacharidy.<\/strong> Pribli\u017ene <strong>20 &#8211; 30% kal\u00f3ri\u00ed z bielkov\u00edn<\/strong> je sp\u00e1len\u00fdch <strong>po\u010das tr\u00e1venia<\/strong> a metabolizovania bielkov\u00edn.<\/li><li><strong>spa\u013eujete viac kal\u00f3ri\u00ed<\/strong> &#8211; <strong>vy\u0161\u0161\u00ed termick\u00fd efekt<\/strong> a in\u00e9 fakty s\u00fa d\u00f4vodom, pre\u010do vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn zr\u00fdch\u013euje metabolizmus pod\u013ea cel\u00e9ho d\u0148a a dokonca sp\u00e1nku. Viacer\u00e9 \u0161t\u00fadie preuk\u00e1zali, \u017ee vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn je d\u00f4vodom, pre\u010do denne spa\u013eujeme o 80 &#8211; 100 kal\u00f3ri\u00ed viac.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea v\u00fdskumov by v pr\u00edpade redukcie hmotnosti mali bielkoviny tvori\u0165 <strong>30 % kalorick\u00e9ho pr\u00edjmu<\/strong><strong>.<\/strong> Potvrdzuj\u00fa to v\u00fdsledky \u0161t\u00fadie, do ktorej boli zapojen\u00ed ob\u00e9zni mu\u017ei. Pri <strong>25 % podiele kal\u00f3ri\u00ed z bielkov\u00edn sa nutkav\u00e9 my\u0161lienky<\/strong> na jedlo zn\u00ed\u017eili <strong>o 60 %<\/strong> a t\u00fa\u017eba po ve\u010dernom ma\u0161krten\u00ed <strong>o 50 %.<\/strong> \u00da\u010dastn\u00ed\u010dky in\u00e9ho v\u00fdskumu <strong>zv\u00fd\u0161ili svoj pr\u00edjem bielkov\u00edn na 30 %.<\/strong> Pod\u013ea v\u00fdsledkov denne konzumovali <strong>o 441 kal\u00f3ri\u00ed menej <\/strong>a schudli<strong> 5 kg za 12 t\u00fd\u017ed\u0148ov. <\/strong>Zaujali v\u00e1s v\u00fdsledky v\u00fdskumu a chcete si lep\u0161ie <strong>predstavi\u0165 podiel bielkov\u00edn v gramoch? <\/strong>Ak denne prijmete 2 000 kal\u00f3ri\u00ed, z toho 30 % je pribli\u017ene 150 g bielkov\u00edn. <strong>Vhodn\u00fd podiel bielkov\u00edn<\/strong> si dok\u00e1\u017eete jednoducho vypo\u010d\u00edta\u0165 tak, \u017ee v\u00e1\u0161 denn\u00fd pr\u00edjem kal\u00f3ri\u00ed<strong> vyn\u00e1sob\u00edte hodnotou 0,075.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSCF3094.jpg\" alt=\"bielkoviny a chudnutie\" width=\"843\" height=\"562\" title=\"bielkoviny a chudnutie\"\/><\/figure><\/div>\n\n\n\n<p>Pr\u00edjem bielkov\u00edn nie je d\u00f4le\u017eit\u00fd iba po\u010das d\u0148a, n\u00e1\u0161 <strong>tr\u00e1viaci syst\u00e9m pracuje aj v noci <\/strong>a pre zachovanie svalov potrebujete <strong>pred\u00eds\u0165 hladu a k\u0155\u010dom.<\/strong> V noci sa zbav\u00edte hladu napr\u00edklad pr\u00edjmom <strong>pomaly str\u00e1vite\u013en\u00e9ho prote\u00ednu,<\/strong> ak\u00fdm je <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/404-protein-kazein-miccelar-1000-g-body-fit.html\" target=\"_blank\" rel=\"noopener noreferrer\">kaze\u00edn<\/a><\/span>. Vyzna\u010duje sa <strong>n\u00edzkym obsahom sacharidov, <\/strong>vysok\u00fdm mno\u017estvom bielkov\u00edn a tie\u017e <strong>v\u00e1pnika,<\/strong> ten je potrebn\u00fd k produkcii melaton\u00ednu, ktor\u00fd podporuje sp\u00e1nok. Organizmus ho spotrebuje ako energiu, nemus\u00edte sa preto b\u00e1\u0165, \u017ee sa v tele ulo\u017e\u00ed vo forme tuku. <span style=\"color: #ff6600;\">[2] <\/span>Chcete sa o menej zn\u00e1mom zdroji bielkov\u00edn dozvedie\u0165 viac? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/kazein-a-kazeinove-proteiny\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kaze\u00edn, kaze\u00ednov\u00e9 prote\u00edny a v\u0161etko \u010do o nich potrebujete vedie\u0165<\/a><\/span>.<\/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=\"28324,5075,28936,30248,9061,48406,37996,30539,35542\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Pozor_na_radikalne_znizenie_prijmu_kalorii\"><\/span>2. Pozor na radik\u00e1lne zn\u00ed\u017eenie pr\u00edjmu kal\u00f3ri\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno v\u00e1m pr\u00edde rozumn\u00e9 prudko zn\u00ed\u017ei\u0165 pr\u00edjem kal\u00f3ri\u00ed, aby ste dosiahli redukciu tuku, no t\u00e1to <strong>cesta by v\u00e1s priviedla \u00faplne inam.<\/strong> N\u00e1razov\u00e1 di\u00e9ta m\u00e1 ve\u013emi bl\u00edzko k hladovke a nedostatok energie zo stravy sp\u00f4sob\u00ed, \u017ee telo za\u010dne <strong>\u010derpa\u0165 energiu zo svalov\u00e9ho tkaniva.<\/strong> Okrem <strong>\u0161tiepenia svalov <\/strong>sa v\u00fdrazne <strong>zn\u00ed\u017ei pr\u00edjem vitam\u00ednov a \u010fal\u0161\u00edch \u017eiv\u00edn,<\/strong> \u010doho d\u00f4sledkom bude <strong>nedostato\u010dn\u00e1 regener\u00e1cia svalov<\/strong> po tr\u00e9ningu. <strong>Prudk\u00e9 zn\u00ed\u017eenie kal\u00f3ri\u00ed <\/strong>sa postar\u00e1 o pocit hladu, za\u010dnete by\u0165 <strong>netrpezliv\u00ed<\/strong> a budete ma\u0165 neust\u00e1le <strong>my\u0161lienky na jedlo. <\/strong>Hlad nie je jedin\u00fd probl\u00e9m, ktor\u00fd sa objav\u00ed pri n\u00e1hlom a prudkom zn\u00ed\u017een\u00ed denn\u00e9ho pr\u00edjmu kal\u00f3ri\u00ed. \u010cast\u00fdmi <strong>prejavmi r\u00fdchlych di\u00e9t <\/strong>je aj <span style=\"color: #ff6600;\">[1] [3] [4]<\/span>:<\/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>spomalenie metabolizmu<\/li><li>hor\u0161ia kvalita sp\u00e1nku<\/li><li>letargia, \u00fanava<\/li><li>zadr\u017eiavanie vody<\/li><li>zn\u00ed\u017eenie libida a reproduk\u010dn\u00fdch funkci\u00ed<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IMG_4638.jpeg\" alt=\"zn\u00ed\u017eenie pr\u00edjmu kal\u00f3ri\u00ed\" width=\"843\" height=\"562\" title=\"zn\u00ed\u017eenie pr\u00edjmu kal\u00f3ri\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Pri zn\u00ed\u017een\u00ed kalorick\u00e9ho pr\u00edjmu je d\u00f4le\u017eit\u00e9, aby to <strong>nesp\u00f4sobilo v\u00e1\u0161mu organizmu \u0161ok. <\/strong>Za\u010dnite so zni\u017eovan\u00edm kal\u00f3ri\u00ed mierne, je vhodn\u00e9 na za\u010diatok ubra\u0165 iba <strong>200 &#8211; 500 kal\u00f3ri\u00ed z denn\u00e9ho pr\u00edjmu.<\/strong> <span style=\"color: #ff6600;\">[1]&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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Dodrziavajte_pitny_rezim\"><\/span>3. Dodr\u017eiavajte pitn\u00fd re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tekutiny dok\u00e1\u017eu <strong>zni\u017eova\u0165 pocit hladu,<\/strong> v\u00e1\u0161 \u017eal\u00fadok je pln\u0161\u00ed, \u010do predl\u017euje pocit s\u00fdtosti. V\u00fdskum z roku 2014 preuk\u00e1zal, \u017ee pitie 0,5 l vody asi 30 min\u00fat pred ra\u0148ajkami, obedom a ve\u010derou zni\u017euje pocit hladu a t\u00fdm aj celkov\u00fa hmotnos\u0165. Primeran\u00e1 hydrat\u00e1cia sa okrem in\u00e9ho star\u00e1 o <strong>vyplavovanie \u0161kodliv\u00edn z tela, podporuje \u010dinnos\u0165 obli\u010diek<\/strong> a tie\u017e <strong>obnovuje tr\u00e1viaci syst\u00e9m. <\/strong>Dostato\u010dn\u00fd pr\u00edjem tekut\u00edn je d\u00f4le\u017eit\u00fd aj pre <strong>metabolizovanie tukov a sacharidov. <\/strong>Proces <strong>tr\u00e1venia tukov<\/strong> sa naz\u00fdva<strong> lipol\u00fdza<\/strong> a v prvej f\u00e1ze p\u00f4sobia molekuly vody na triglyceridy, ktor\u00e9 sa po\u010das nej \u0161tiepia na glycerol a mastn\u00e9 kyseliny. \u010eal\u0161\u00edm d\u00f4vodom dop\u013a\u0148ania tekut\u00edn pre \u0161portovcov a akt\u00edvnych \u013eud\u00ed je ich vplyv na <strong>funk\u010dnos\u0165 chrupaviek a ich pohyblivos\u0165. <\/strong>Okrem toho, s\u00fa d\u00f4le\u017eit\u00e9 aj pre spr\u00e1vne <strong>fungovanie p\u013e\u00fac, srdca a in\u00fdch org\u00e1nov, redukuj\u00fa \u00fanavu<\/strong> a <strong>vznik svalov\u00fdch k\u0155\u010dov.<\/strong> <span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/lr-8806.JPG\" alt=\"spr\u00e1vny pitn\u00fd re\u017eim\" width=\"843\" height=\"562\" title=\"spr\u00e1vny pitn\u00fd re\u017eim\"\/><\/figure><\/div>\n\n\n\n<p>Sna\u017e\u00edte sa zv\u00fd\u0161i\u0165 pr\u00edjem tekut\u00edn po\u010das d\u0148a a h\u013ead\u00e1te nen\u00e1ro\u010dn\u00e9 rie\u0161enia? <span style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/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>Noste pri sebe f\u013ea\u0161u vody a pravidelne ju dop\u013a\u0148ajte.<\/li><li>Na pracovnom stole majte st\u00e1le pln\u00fd poh\u00e1r vody.<\/li><li>Poh\u00e1r s vodou majte v\u017edy pri posteli pre doplnenie tekut\u00edn v noci alebo r\u00e1no.<\/li><li>Vyme\u0148te poh\u00e1r sladen\u00e9ho n\u00e1poja za poh\u00e1r vody.<\/li><li>Sna\u017ete sa vypi\u0165 viac ne\u017e \u0161es\u0165 poh\u00e1rov vody po\u010das d\u0148a.<\/li><\/ul>\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_Neprehanajte_to_s_kardiom\"><\/span>4.&nbsp;Nepreh\u00e1\u0148ajte to s kardiom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozhodli ste sa, \u017ee do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu prid\u00e1te viac behu alebo bicyklovania? Zv\u00fd\u0161en\u00fd d\u00f4raz na kardio m\u00f4\u017ee spusti\u0165 sled reakci\u00ed, ktor\u00e9 p\u00f4sobia na<strong> udr\u017eanie svalovej hmoty.<\/strong>&nbsp;<strong>Viac kardia<\/strong> znamen\u00e1 <strong>krat\u0161\u00ed \u010das na regener\u00e1ciu,<\/strong> a teda ve\u013emi \u013eahko sa m\u00f4\u017ee sta\u0165, \u017ee telo nebude ma\u0165 dostato\u010dn\u00fa <strong>mo\u017enos\u0165 sa zotavi\u0165.<\/strong> N\u00e1sledkom toho za\u010dne <strong>stagnova\u0165 v sile a v\u00fdkone,<\/strong> \u010do je spojen\u00e9 so schopnos\u0165ou <strong>budova\u0165 a udr\u017eiava\u0165 svalov\u00fa hmotu<\/strong> pri zni\u017eovan\u00ed tuku. V\u00fdrazn\u00e9 prid\u00e1vanie kardio tr\u00e9ningu tie\u017e vedie k <strong>pretr\u00e9novaniu, vzniku zranen\u00ed, \u00fanave a zmen\u00e1m n\u00e1lady.<\/strong> Beh patr\u00ed v primeranom mno\u017estve medzi vhodn\u00e9 aktivity, av\u0161ak prive\u013ea behu zvy\u0161uje hladinu kortizolu, a to m\u00e1 <strong>negat\u00edvny vplyv na imunitu.<\/strong> \u010cast\u00e9 <strong>zv\u00fd\u0161en\u00e9 hladiny kortizolu<\/strong> tie\u017e ovplyv\u0148uj\u00fa <strong>\u00fabytok tuku a svalovej hmoty.<\/strong> <span style=\"color: #ff6600;\">[4] [7] [8]<\/span> Pova\u017eujete pretr\u00e9novanie za m\u00fdtus alebo sa o \u0148om chcete viac dozvedie\u0165? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/pretrenovanie-fakt-alebo-mytus\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Pretr\u00e9novanie &#8211; fakt alebo m\u00fdtus?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_50_.jpg\" alt=\"kardio tr\u00e9ning na spa\u013eovanie tuku\" width=\"843\" height=\"562\" title=\"kardio tr\u00e9ning na spa\u013eovanie tuku\"\/><\/figure><\/div>\n\n\n\n<p>\u0164a\u017eko definova\u0165 ko\u013eko kardia je prive\u013ea, preto\u017ee to z\u00e1vis\u00ed od viacer\u00fdch faktorov, ako napr\u00edklad jeho <strong>frekvencia, intenzita <\/strong>alebo <strong>d\u013a\u017eka.<\/strong> Vhodnou aktivitou pre redukciu tuku pri zachovan\u00ed&nbsp; svalovej hmoty m\u00f4\u017ee by\u0165 napr\u00edklad <strong>ch\u00f4dza. 30 &#8211; 90 min\u00fat ch\u00f4dze<\/strong> v\u00e1m pom\u00f4\u017ee spa\u013eova\u0165 tuk, a z\u00e1rove\u0148 nebude ma\u0165 v\u00fdrazn\u00fd vplyv na regener\u00e1ciu organizmu. <span 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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Opatrne_so_sacharidmi\"><\/span>5. Opatrne so sacharidmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na adekv\u00e1tnu redukciu tukov\u00fdch lo\u017e\u00edsk a zachovanie svalov m\u00e1 vplyv <strong>podiel sacharidov<\/strong> v strave. <strong>Nadmern\u00e9 d\u00e1vky<\/strong> sacharidov sp\u00f4sobia ich <strong>premenu na tuk a uchovanie v tele, rap\u00eddne zn\u00ed\u017eenie<\/strong> pr\u00edjmu sacharidov v\u0161ak tie\u017e <strong>nie je najspr\u00e1vnej\u0161\u00edm rie\u0161en\u00edm.<\/strong> Prehnane <strong>n\u00edzky pr\u00edjem sacharidov nie je<\/strong> pre redukciu hmotnosti <strong>potrebn\u00fd, <\/strong>m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>nerovnomern\u00e9 zachovanie svalov<\/strong> a <strong>zn\u00ed\u017ei\u0165 v\u00fdkon<\/strong> pri tr\u00e9ningu. V\u00fdskum z roku 2003 potvrdil vplyv sacharidov na redukciu tuku a zachovanie svalov. \u00da\u010dastn\u00ed\u010dky dodr\u017eiavali <strong>10-t\u00fd\u017ed\u0148ov\u00fd re\u017eim,<\/strong> po\u010das ktor\u00e9ho konzumovali <strong>1700 kal\u00f3ri\u00ed denne.<\/strong> Boli rozdelen\u00e9 do dvoch skup\u00edn, v prvej bol <strong>pomer sacharidov k bielkovin\u00e1m 1,4:1, <\/strong>napr\u00edklad na <strong>125 g bielkov\u00edn by pripadalo 171 g sacharidov.<\/strong> Druh\u00e1 skupina konzumovala <strong>3,5-kr\u00e1t viac sacharidov vo\u010di prote\u00ednu,<\/strong> a teda pribli\u017ene <strong>437,5 g sacharidov na 125 g bielkov\u00edn.<\/strong> V\u00fdsledky preuk\u00e1zali, \u017ee skupina s pomerom <strong>1,4:1 stratila viac tuku a z\u00e1rove\u0148 menej svalovej hmoty,<\/strong> ne\u017e skupina s 3,5:1. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u017eadovan\u00fd efekt m\u00f4\u017eete dosiahnu\u0165 aj vyu\u017eit\u00edm <strong>menej komplikovan\u00e9ho pomeru. Ide\u00e1lny pomer sacharidov<\/strong> k bielkovin\u00e1m pre <strong>udr\u017eanie svalov a zbavenie sa tuku<\/strong> je <strong>2:1.<\/strong> Napr\u00edklad, pri dennej d\u00e1vke <strong>125 g prote\u00ednu<\/strong> to predstavuje <strong>250 g sacharidov.<\/strong> V ist\u00fdch pr\u00edpadoch je d\u00f4le\u017eit\u00e9 aj<strong> na\u010dasovanie sacharidov, prednostne <\/strong>sa to t\u00fdka <strong>\u0161portovcov<\/strong> a \u013eud\u00ed s n\u00e1ro\u010dn\u00fdm tr\u00e9ningom, na <strong>be\u017en\u00e9ho \u010dloveka<\/strong> to <strong>nem\u00e1 z\u00e1sadn\u00fd vplyv.<\/strong> Ur\u010di\u0165 ide\u00e1lny \u010das pre podporu spa\u013eovania tuku je \u0165a\u017ek\u00e9, preto\u017ee<strong> v\u00fdsledky \u0161t\u00fadi\u00ed<\/strong> sa prive\u013emi <strong>rozch\u00e1dzaj\u00fa. <\/strong>Po\u010das d\u0148a je d\u00f4le\u017eit\u00e9 <strong>prija\u0165 sacharidy r\u00e1no <\/strong>pre <strong>energiu na denn\u00e9 aktivity <\/strong>a <strong>po tr\u00e9ningu,<\/strong> aby do\u0161lo k <strong>doplneniu energie a \u017eiv\u00edn.<\/strong> Najd\u00f4le\u017eitej\u0161\u00edm faktorom je<strong> zdroj sacharidov, <\/strong>uprednost\u0148ujte preto <strong>komplexn\u00e9 sacharidy s obsahom vl\u00e1kniny,<\/strong> napr\u00edklad ovsen\u00e9 vlo\u010dky. <strong>Celkov\u00fd pr\u00edjem sacharidov je d\u00f4le\u017eitej\u0161\u00ed, <\/strong>ne\u017e ich presn\u00e9 na\u010dasovanie, ak samozrejme nie ste v pr\u00edprave na s\u00fa\u0165a\u017e. V pr\u00edpade, \u017ee sacharidy konzumujete s mierou, nemus\u00edte ma\u0165 obavy o spr\u00e1vn\u00fd \u010das ich pr\u00edjmu. <span style=\"color: #ff6600;\">[8] [2] [14] <\/span>Uva\u017eujete nad<strong> ide\u00e1lnymi ra\u0148ajkami, <\/strong>v\u010faka ktor\u00fdm dopln\u00edte <strong>sacharidy a bielkoviny<\/strong> pre optim\u00e1lne fungovanie? T\u00fato <strong>zdravu kombin\u00e1ciu<\/strong> zah\u0155\u0148a <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/instantna-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">instantn\u00e1 ovsen\u00e1 ka\u0161a<\/a><\/span>, v ktorej prijmete pribli\u017ene<strong> 15 g bielkov\u00edn <\/strong>a <strong>53 g sacharidov.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/melissa-belanger-7YLe87dcrm8-unsplash.jpg\" alt=\"sacharidy a chudnutie\" width=\"843\" height=\"562\" title=\"sacharidy a chudnutie\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nezabudajte_na_aminokyseliny\"><\/span>6. Nezab\u00fadajte na aminokyseliny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Aminokyseliny s rozvetven\u00fdm re\u0165azcom<\/strong> s\u00fa u\u017eito\u010dn\u00e9 pre udr\u017eanie svalovej hmoty, ako aj pri redukcii tuku. <strong>BCAA<\/strong> je skratka, ktor\u00e1 ozna\u010duje <strong>tri esenci\u00e1lne aminokyseliny &#8211; leuc\u00edn, izoleuc\u00edn a val\u00edn,<\/strong> ktor\u00e9 s\u00fa z\u00e1kladnou <strong>stavebnou \u010dasticou svalov.<\/strong> Tvoria pribli\u017ene <strong>jednu tretinu svalovej bielkoviny<\/strong> a organizmus ich vyu\u017e\u00edva k <strong>oprave <\/strong>a op\u00e4tovnej <strong>tvorbe svalov\u00fdch vl\u00e1kien.<\/strong> Kalorick\u00fd deficit sp\u00f4sobuje, \u017ee telu sa dost\u00e1va menej \u017eiv\u00edn pre <strong>adekv\u00e1tnu regener\u00e1ciu.<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span> m\u00f4\u017ee po\u010das tohto procesu zabezpe\u010di\u0165 <strong>opravu tkaniva,<\/strong> a t\u00fdm <strong>podpori\u0165 synt\u00e9zu bielkov\u00edn<\/strong> pre<strong> zotavenie svalov<\/strong> po cvi\u010den\u00ed. Pod\u013ea \u0161t\u00fadie z roku 2017 mala konzum\u00e1cia<strong> 5,6 g BCAA<\/strong> v\u00fdrazn\u00fd vplyv na <strong>synt\u00e9zu bielkov\u00edn. <\/strong>\u010cas\u0165 \u00fa\u010dastn\u00edkov, ktor\u00e1 konzumovala BCAA po tr\u00e9ningu s v\u00e1hami, mala<strong> n\u00e1rast synt\u00e9zy prote\u00ednov o 22 %.<\/strong> In\u00e9 \u0161t\u00fadie z rokov 2012 a 2014 sa zamerali na zmeny v synt\u00e9ze bielkov\u00edn u \u013eud\u00ed, ktor\u00ed pri\u00edmali <strong>srv\u00e1tkov\u00fd prote\u00edn s d\u00e1vkou BCAA.<\/strong> Vo v\u00fdsledkoch sa uv\u00e1dza <strong>n\u00e1rast synt\u00e9zy prote\u00ednov o 50 %,<\/strong> z \u010doho vypl\u00fdva, \u017ee BCAA maj\u00fa svoj v\u00fdznam, ale s\u00fa <strong>maxim\u00e1lne \u00fa\u010dinn\u00e9 pri konzum\u00e1cii<\/strong> aj \u010fal\u0161\u00edch <strong>aminokysel\u00edn z prote\u00ednu.<\/strong> \u010eal\u0161ou v\u00fdhodou je ich <strong>n\u00edzka kalorick\u00e1 hodnota,<\/strong> nemus\u00edte sa preto b\u00e1\u0165, \u017ee ich pr\u00edjmom zvy\u0161ujete kalorick\u00fd pr\u00edjem. \u0160t\u00fadia z roku 2012 demon\u0161truje ich v\u00fdznam pre <strong>udr\u017eanie svalovej hmoty a sily.<\/strong> Vo v\u00fdsledkoch uv\u00e1dza ich hlavn\u00fd benefit v<strong> redukcii svalovice<\/strong> a <strong>zlep\u0161en\u00ed regener\u00e1cie<\/strong> svalov\u00fdch funkci\u00ed. <span style=\"color: #ff6600;\">[9] [10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etky potrebn\u00e9 inform\u00e1cie o aminokyselin\u00e1ch BCAA a ich v\u00fdzname pre organizmus m\u00f4\u017eete spozna\u0165 v \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/bcaa-a-ich-ucinky-na-telo\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA a ich \u00fa\u010dinky na telo<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IGI_2494.jpg\" alt=\"aminokyseliny a chudnutie\" width=\"843\" height=\"562\" title=\"aminokyseliny a chudnutie\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Bez_cvicenia_s_vahami_si_svaly_neudrzite\"><\/span>7. Bez cvi\u010denia s v\u00e1hami si svaly neudr\u017e\u00edte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak je va\u0161im cie\u013eom <strong>nielen \u00fabytok tuku,<\/strong> ale aj <strong>zachovanie svalov,<\/strong> tr\u00e9ning s v\u00e1hami by mal by\u0165 ur\u010dite jeho s\u00fa\u010das\u0165ou. Bez neho sa s\u00edce <strong>zbav\u00edte prebyto\u010dn\u00fdch tukov\u00fdch z\u00e1sob,<\/strong> ale <strong>z\u00e1rove\u0148 svalov, <\/strong>ktor\u00e9 budete musie\u0165 <strong>znova nadobudn\u00fa\u0165.<\/strong> Vedeck\u00e1 \u0161t\u00fadia z univerzity v Z\u00e1padnej Virg\u00ednii porovn\u00e1vala <strong>v\u00fdsledky pri n\u00edzkokalorickej di\u00e9te a r\u00f4znych typoch tr\u00e9ningu.<\/strong> Jedna zo skup\u00edn vykon\u00e1vala <strong>kardio aktivity,<\/strong> ako napr\u00edklad <strong>ch\u00f4dzu, beh<\/strong> alebo <strong>bicyklovanie,<\/strong> \u0161tyrikr\u00e1t do t\u00fd\u017ed\u0148a. \u00dalohou druhej skupiny bolo cvi\u010di\u0165 <strong>trikr\u00e1t do t\u00fd\u017ed\u0148a s v\u00e1hami, <\/strong>bez ak\u00fdchko\u013evek kardio tr\u00e9ningov. Po troch mesiacoch do\u0161lo ku kontrole v\u00fdsledkov a zistilo sa, \u017ee \u00fa\u010dastn\u00edci z oboch skup\u00edn zn\u00ed\u017eili svoju hmotnos\u0165. Skupina so zameran\u00edm na <strong>kardio tr\u00e9ning<\/strong> schudla <strong>12 kg tuku a 4,1 kg svalovej hmoty.<\/strong> \u00da\u010dastn\u00edci so<strong> silov\u00fdm cvi\u010den\u00edm<\/strong> zredukovali svoju hmotnos\u0165 o <strong>14,5 kg tuku <\/strong>bez skoro \u017eiadnej <strong>straty svalov.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00fd v\u00fdskum rie\u0161il v\u00fdznam <strong>silov\u00e9ho tr\u00e9ningu, kardio tr\u00e9ningu a zmeny \u017eivotospr\u00e1vy. <\/strong>\u00da\u010dastn\u00edci boli rozdelen\u00ed do <strong>troch skup\u00edn: silov\u00fd tr\u00e9ning + di\u00e9ta, kardio tr\u00e9ning + di\u00e9ta a di\u00e9ta bez tr\u00e9ningu.<\/strong> Pod\u013ea v\u00fdsledkov po <strong>8 t\u00fd\u017ed\u0148och cvi\u010denia \u00fa\u010dastn\u00edci v\u0161etk\u00fdch skup\u00edn<\/strong> zhodili pribli\u017ene <strong>9 kg tuku, <\/strong>z tohto poh\u013eadu nenastal v\u00fdznamn\u00fd rozdiel. Medzi skupinami v\u0161ak do\u0161lo k <strong>rozdielu v strate svalovej hmoty. Skupina s di\u00e9tou a skupina kardio + di\u00e9ta<\/strong> pri\u0161li o <strong>dvojn\u00e1sobok svalov v porovnan\u00ed s <\/strong>\u00fa\u010dastn\u00edkmi so <strong>silov\u00fdm tr\u00e9ningom.<\/strong> <span style=\"color: #ff6600;\">[12] [13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC00139.jpg\" alt=\"cvi\u010denie na chudnutie\" width=\"843\" height=\"562\" title=\"cvi\u010denie na chudnutie\"\/><\/figure><\/div>\n\n\n\n<p>Ak u\u017e zni\u017eujete hmotnos\u0165 a <strong>zbavujete sa prebyto\u010dn\u00e9ho tuku,<\/strong> bola by \u0161koda pr\u00eds\u0165 o poctivo <strong>nadobudnut\u00e9 svaly.<\/strong> Myslite na <strong>adekv\u00e1tnu d\u00e1vku prote\u00ednu, aminokysel\u00edn a tekut\u00edn,<\/strong> kontrolujte <strong>pr\u00edjem sacharidov<\/strong> a <strong>prisp\u00f4sobte<\/strong> aj<strong> typ tr\u00e9ningu. <\/strong>Tieto rady v \u010dl\u00e1nku nie je n\u00e1ro\u010dn\u00e9 dodr\u017eiava\u0165 a pritom maj\u00fa <strong>z\u00e1sadn\u00fd vplyv na va\u0161e v\u00fdsledky. <\/strong>D\u00fafame, \u017ee v\u00e1s \u010dl\u00e1nok in\u0161piroval, a \u017ee ste v\u010faka nemu obohatili svoje vedomosti o redukcii tuku.<strong> Ak sa v\u00e1m p\u00e1\u010dil a chcete ho odporu\u010di\u0165 svojim priate\u013eom, podporte ho lajkom a zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>7 r\u00e1d ako sp\u00e1li\u0165 telesn\u00fd tuk v\u00e1m pom\u00f4\u017ee nastavi\u0165 vhodn\u00fa stravu a tr\u00e9ning, aby ste schudli a z\u00e1rove\u0148 nepri\u0161li o nadobudnut\u00fa svalov\u00fa hmotu.<\/p>\n","protected":false},"author":25,"featured_media":79980,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6048,6046,6067,6118],"filter_section":[],"filter_attribute":[13877],"class_list":{"0":"post-247871","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-bielkoviny","9":"tag-chudnutie","10":"tag-dieta","11":"tag-telesny-tuk","12":"filter_attribute-sport-a-cvicenie-pri-chudnuti","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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