{"id":263404,"date":"2021-06-04T15:02:09","date_gmt":"2021-06-04T13:02:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=263404"},"modified":"2024-06-26T20:13:29","modified_gmt":"2024-06-26T18:13:29","slug":"zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/","title":{"rendered":"Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu"},"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\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#Jak_zhubnout_bricho_Staci_delat_postupne_zmeny_ve_svem_zivote_a_vysledky_vas_prekvapi\" title=\"Jak zhubnout b\u0159icho? Sta\u010d\u00ed d\u011blat postupn\u00e9 zm\u011bny ve sv\u00e9m \u017eivot\u011b a v\u00fdsledky v\u00e1s p\u0159ekvap\u00ed\">Jak zhubnout b\u0159icho? Sta\u010d\u00ed d\u011blat postupn\u00e9 zm\u011bny ve sv\u00e9m \u017eivot\u011b a v\u00fdsledky v\u00e1s p\u0159ekvap\u00ed<\/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\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#1_Tuk_nelze_zhubnout_pouze_z_bricha_stehen_nebo_hyzdi\" title=\"1. Tuk nelze zhubnout pouze z b\u0159icha, stehen nebo h\u00fd\u017ed\u00ed&nbsp;\">1. Tuk nelze zhubnout pouze z b\u0159icha, stehen nebo h\u00fd\u017ed\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\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#2_Nastavte_si_realne_a_zvladnutelne_sportovni_a_stravovaci_cile\" title=\"2. Nastavte si re\u00e1ln\u00e9 a zvl\u00e1dnuteln\u00e9 sportovn\u00ed a stravovac\u00ed c\u00edle\">2. Nastavte si re\u00e1ln\u00e9 a zvl\u00e1dnuteln\u00e9 sportovn\u00ed a stravovac\u00ed c\u00edle<\/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\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#3_Vylepsete_si_stravu_a_vytvorte_si_zdravy_jidelnicek_na_hubnuti\" title=\"3. Vylep\u0161ete si stravu a vytvo\u0159te si zdrav\u00fd j\u00eddeln\u00ed\u010dek na hubnut\u00ed\">3. Vylep\u0161ete si stravu a vytvo\u0159te si zdrav\u00fd j\u00eddeln\u00ed\u010dek na hubnut\u00ed<\/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\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#4_Nastavte_si_energeticky_prijem_pro_hubnuti\" title=\"4. Nastavte si energetick\u00fd p\u0159\u00edjem pro hubnut\u00ed\">4. Nastavte si energetick\u00fd p\u0159\u00edjem pro hubnut\u00ed<\/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\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#5_Zacnete_se_venovat_silovemu_treninku\" title=\"5. Za\u010dn\u011bte se v\u011bnovat silov\u00e9mu tr\u00e9ninku\">5. Za\u010dn\u011bte se v\u011bnovat silov\u00e9mu tr\u00e9ninku<\/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\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#6_Zacnete_behat_plavat_jezdit_na_kole_nebo_koleckovych_bruslich\" title=\"6. Za\u010dn\u011bte b\u011bhat, plavat, jezdit na kole nebo kole\u010dkov\u00fdch brusl\u00edch\">6. Za\u010dn\u011bte b\u011bhat, plavat, jezdit na kole nebo kole\u010dkov\u00fdch brusl\u00edch<\/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\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#7_Udelejte_si_svuj_treninkovy_plan_na_hubnuti\" title=\"7. Ud\u011blejte si sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n na hubnut\u00ed\">7. Ud\u011blejte si sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n na hubnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#8_Behem_dne_se_co_nejvice_hybejte\" title=\"8. B\u011bhem dne se co nejv\u00edce h\u00fdbejte\">8. B\u011bhem dne se co nejv\u00edce h\u00fdbejte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#9_Naucte_se_pracovat_se_stresem\" title=\"9. Nau\u010dte se pracovat se stresem&nbsp;\">9. Nau\u010dte se pracovat se stresem&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#10_Pravidelne_odpocivejte_a_relaxujte\" title=\"10. Pravideln\u011b odpo\u010d\u00edvejte a relaxujte\">10. Pravideln\u011b odpo\u010d\u00edvejte a relaxujte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#11_Nepodcenujte_silu_spanku\" title=\"11. Nepodce\u0148ujte s\u00edlu sp\u00e1nku&nbsp;\">11. Nepodce\u0148ujte s\u00edlu sp\u00e1nku&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#12_Sledujte_nejen_vahu_ale_i_telesne_obvody\" title=\"12. Sledujte nejen v\u00e1hu, ale i t\u011blesn\u00e9 obvody\">12. Sledujte nejen v\u00e1hu, ale i t\u011blesn\u00e9 obvody<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#13_Vyuzijte_spalovace_tuku_a_dalsi_vhodne_doplnky_stravy\" title=\"13. Vyu\u017eijte spalova\u010de tuku a dal\u0161\u00ed vhodn\u00e9 dopl\u0148ky stravy\">13. Vyu\u017eijte spalova\u010de tuku a dal\u0161\u00ed vhodn\u00e9 dopl\u0148ky stravy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Perfektn\u011b vyr\u00fdsovan\u00e9 b\u0159icho tak, jak jej zn\u00e1me z ob\u00e1lek magaz\u00ednu Muscle and Fitness, je pro spoustu lid\u00ed symbolem skv\u011bl\u00e9 fyzick\u00e9 kondice a dokonal\u00e9ho vzhledu. <strong>Nen\u00ed tak divu, \u017ee po viditeln\u00fdch svalech na b\u0159i\u0161e tou\u017e\u00ed skoro ka\u017ed\u00fd \u010dlov\u011bk a \u010dasto je pro to ochotn\u00fd ud\u011blat t\u00e9m\u011b\u0159 v\u0161e.<\/strong> Je d\u016fle\u017eit\u00e9 myslet na to, \u017ee z\u00e1vodn\u00edci ve fitness a kulturistice, ke kter\u00fdm kv\u016fli perfektn\u00ed form\u011b vzhl\u00ed\u017e\u00edme, podstupuj\u00ed m\u011bs\u00edce tvrd\u00e9 d\u0159iny v posilovn\u011b i v kuchyni. Perfektn\u00ed formu s velmi n\u00edzk\u00fdm procentem tuku si typicky udr\u017e\u00ed jen po dobu z\u00e1vod\u016f. Sami toti\u017e v\u011bd\u00ed, \u017ee z dlouhodob\u00e9ho hlediska by jim n\u00e1ro\u010dn\u00e9 tr\u00e9ninky v kombinaci s p\u0159\u00edsnou dietou mohly po\u0161kodit zdrav\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00edmi hv\u011bzdami, jejich\u017e b\u0159i\u0161n\u00ed svalstvo obdivuje cel\u00fd sv\u011bt, jsou modelky, konkr\u00e9tn\u011b and\u00edlci Victoria&#8217;s Secret. Co je s kulturisty spojuje? <strong>N\u00edzk\u00e9 procento tuku v t\u011ble, d\u00edky kter\u00e9mu jsou svaly kr\u00e1sn\u011b vid\u011bt.<\/strong> Tak\u00e9 u modelek v tom hraj\u00ed velkou roli p\u0159\u00edsn\u00e9 diety. Ty bych v\u00e1m ur\u010dit\u011b nedoporu\u010dila n\u00e1sledovat. M\u00edsto toho se v \u010dl\u00e1nku dozv\u00edte \u00fa\u010dinn\u00e9 tipy, jak \u00fasp\u011b\u0161n\u011b zhubnout b\u0159icho pomoc\u00ed v\u00fd\u017eivy, tr\u00e9ninku, sp\u00e1nku a dal\u0161\u00edch faktor\u016f \u017eivotn\u00edho stylu. Ty pak m\u016f\u017eete postupn\u011b aplikovat ve sv\u00e9m ka\u017edodenn\u00edm \u017eivot\u011b a j\u00edt si kr\u016f\u010dek po kr\u016f\u010dku za kr\u00e1sn\u00fdm, pevn\u00fdm b\u0159ichem.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1124x749.jpeg\" alt=\"Jak zhubnout b\u0159icho?\" class=\"wp-image-263434\" style=\"width:843px;height:562px\" title=\"Jak zhubnout b\u0159icho?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_zhubnout_bricho_Staci_delat_postupne_zmeny_ve_svem_zivote_a_vysledky_vas_prekvapi\"><\/span>Jak zhubnout b\u0159icho? Sta\u010d\u00ed d\u011blat postupn\u00e9 zm\u011bny ve sv\u00e9m \u017eivot\u011b a v\u00fdsledky v\u00e1s p\u0159ekvap\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed nutn\u00e9 ze dne na den p\u0159ekopat cel\u00fd \u017eivot jen kv\u016fli tomu, \u017ee chcete \u0161t\u00edhlej\u0161\u00ed b\u0159icho. Zam\u011b\u0159te se na mal\u00e9 zm\u011bny, vytvo\u0159te si nov\u00e9 zvyky a vytrvejte u nich. Chce to \u010das a trp\u011blivost, ale v\u00fdsledky se jist\u011b dostav\u00ed.&nbsp;<\/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=\"1_Tuk_nelze_zhubnout_pouze_z_bricha_stehen_nebo_hyzdi\"><\/span>1. <strong>Tuk nelze zhubnout pouze z b\u0159icha, stehen nebo h\u00fd\u017ed\u00ed&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejste naprogramovan\u00fd robot v lidsk\u00e9m t\u011ble, u kter\u00e9ho sta\u010d\u00ed nastavit, \u017ee bude m\u00edt \u0161t\u00edhl\u00e1 stehna, smysln\u00e9 boky, vos\u00ed pas a objemn\u00fd hrudn\u00edk. Pokud teda nechcete utratit mili\u00f3ny za plastickou chirurgii a liposukci b\u0159icha, kter\u00e1 stejn\u011b nen\u00ed z dlouhodob\u00e9ho hlediska \u00fa\u010dinn\u00e1. <strong>Za sv\u016fj vzhled tak z velk\u00e9 \u010d\u00e1sti m\u016f\u017eeme pod\u011bkovat rodi\u010d\u016fm, proto\u017ee pr\u00e1v\u011b po nich d\u011bd\u00edme genetickou informaci. <\/strong>Pro n\u011bkoho je to v\u00fdhra v loterii a pro skv\u011blou postavu nemus\u00ed d\u011blat t\u00e9m\u011b\u0159 nic. V\u0161ichni p\u0159ece zn\u00e1me toho \u010dlov\u011bka, kter\u00fd jen projde kolem posilovny a m\u00e1 b\u0159icho, na kter\u00e9m ostatn\u00ed makaj\u00ed m\u011bs\u00edce nebo roky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znamen\u00e1 to ale, \u017ee je jedno, jestli tr\u00e1v\u00edte dny na gau\u010di, nebo aktivn\u011b? Ur\u010dit\u011b ne. <strong>\u017divotn\u00edm stylem na\u0161t\u011bst\u00ed dok\u00e1\u017eete spoustu v\u011bc\u00ed ovlivnit. <\/strong>Nez\u00e1le\u017e\u00ed na tom, jestli je va\u0161\u00edm c\u00edlem \u0161t\u00edhlej\u0161\u00ed b\u0159icho, pevn\u00e1 stehna nebo vyr\u00fdsovan\u00e9 pa\u017ee. <strong>V\u017edy je pot\u0159eba celkov\u011b sn\u00ed\u017eit procento t\u011blesn\u00e9ho tuku \u2013 tedy zhubnout.<\/strong> P\u0159i hubnut\u00ed za\u010dne tuk mizet komplexn\u011b z cel\u00e9ho t\u011bla a t\u011b\u017eko sami ovlivn\u00edte, zda to bude nejd\u0159\u00edve z b\u0159icha, stehen nebo h\u00fd\u017ed\u00ed. U ka\u017ed\u00e9ho to toti\u017e prob\u00edh\u00e1 tro\u0161ku jinak. N\u011bkdo zhubne b\u0159icho hned a u jin\u00fdch si tato t\u011blesn\u00e1 partie dr\u017e\u00ed nadbyte\u010dn\u00fd tuk a\u017e do konce hubnut\u00ed. <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>Pokud v\u00e1s zaj\u00edm\u00e1, pro\u010d nejsou samotn\u00e9 cviky na b\u0159icho \u00fa\u010dinn\u00e9, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sklapova\u010dky a sedy-lehy: Pro\u010d v\u00e1m nepom\u016f\u017eou zhubnout b\u0159icho?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"884\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1124x884.jpg\" alt=\"Hubnut\u00ed tuku na b\u0159i\u0161e\" class=\"wp-image-263544\" style=\"width:843px;height:663px\" title=\"Hubnut\u00ed tuku na b\u0159i\u0161e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1124x884.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-400x315.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1536x1208.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-2048x1610.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nastavte_si_realne_a_zvladnutelne_sportovni_a_stravovaci_cile\"><\/span>2. <strong>Nastavte si re\u00e1ln\u00e9 a zvl\u00e1dnuteln\u00e9 sportovn\u00ed a stravovac\u00ed c\u00edle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ipsat si do sv\u00fdch c\u00edl\u016f, \u017ee chcete do l\u00e9ta six-pack, je sice ambici\u00f3zn\u00ed, ale bu\u010fte rad\u011bji realisti. Svou pozornost p\u0159esu\u0148te na proces, kter\u00fd v\u00e1s k vysn\u011bn\u00e9mu c\u00edli nakonec dovede.<strong> Za\u010dn\u011bte t\u00edm, \u017ee si sep\u00ed\u0161ete konkr\u00e9tn\u00ed c\u00edle a kroky, kter\u00e9 v\u00e1m s dosa\u017een\u00edm vysn\u011bn\u00e9ho b\u0159icha pomohou.<\/strong> Jak by to mohlo vypadat? V r\u00e1mci tr\u00e9ninku budu pond\u011bl\u00ed, st\u0159edu a sobotu cvi\u010dit silov\u011b, v \u00fater\u00fd a p\u00e1tek si p\u016fjdu na 30 minut zab\u011bhat. M\u00edsto sladk\u00fdch n\u00e1poj\u016f budu p\u00edt jen \u010distou vodu a ve\u010dern\u00ed chipsy nahrad\u00edm k\u0159upavou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninou<\/a>. Je jen na v\u00e1s, jak to pojmete.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ch\u00e1pu, \u017ee motivace je ze za\u010d\u00e1tku velk\u00e1, ale zkuste to hned nep\u0159ep\u00e1lit a b\u011b\u017ete na to pomalu. Nem\u00e1 smysl p\u0159evracet \u017eivot o 180\u00b0 a za t\u00fdden, dva nebo m\u011bs\u00edc zjistit, \u017ee takhle to d\u00e1l nejde. Plnit tr\u00e9ninkov\u00fd pl\u00e1n vrcholov\u00fdch sportovc\u016f s p\u0159\u00edsn\u00fdm j\u00eddeln\u00ed\u010dkem nen\u00ed v re\u00e1ln\u00e9m \u017eivot\u011b b\u011b\u017en\u00fdch lid\u00ed v\u016fbec jednoduch\u00e9.<strong> Zam\u011b\u0159te se na mal\u00e9 zm\u011bny, kter\u00e9 postupn\u011b propa\u0161ujete do sv\u00e9ho ka\u017edodenn\u00edho \u017eivota. Za \u010das se z nich stane velk\u00e1 zm\u011bna, kter\u00e1 v\u00e1s dovede k va\u0161im c\u00edl\u016fm.<\/strong> Nem\u00e1 to b\u00fdt jen d\u0159ina, u\u017eijte si to!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1 v\u00edce informac\u00ed o pl\u00e1nov\u00e1n\u00ed c\u00edl\u016f a udr\u017een\u00ed motivace nejen ke cvi\u010den\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vylepsete_si_stravu_a_vytvorte_si_zdravy_jidelnicek_na_hubnuti\"><\/span>3. <strong>Vylep\u0161ete si stravu a vytvo\u0159te si zdrav\u00fd j\u00eddeln\u00ed\u010dek na hubnut\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod\u00edvejte se na sv\u016fj aktu\u00e1ln\u00ed stravovac\u00ed re\u017eim a zamyslete se, jestli j\u00edte dostatek b\u00edlkovin, ovoce, zeleniny a vl\u00e1kniny. Nem\u00e1te v j\u00eddeln\u00ed\u010dku \u010dasto zbyte\u010dn\u00e9 kalorick\u00e9 bomby? Alespo\u0148 5 dn\u00ed si zapisujte v\u0161e, co jste sn\u011bdli a vypili.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Potom se na sv\u016fj z\u00e1znam stravy pod\u00edvejte a zhodno\u0165te, zda ned\u011bl\u00e1te tyto chyby, kter\u00e9 brzd\u00ed v\u00e1\u0161 progres:<\/strong><\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-843x1124.jpeg\" alt=\"J\u00eddeln\u00ed\u010dek na zhubnut\u00ed b\u0159icha\" class=\"wp-image-263473\" title=\"J\u00eddeln\u00ed\u010dek na zhubnut\u00ed b\u0159icha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1.jpeg 1104w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>J\u00edte m\u00e1lo b\u00edlkovin nebo vol\u00edte jejich nevhodn\u00e9 zdroje<\/strong><\/li>\n<\/ul>\n\n\n\n<p>O b\u00edlkovin\u00e1ch se ve sportovn\u00edm sv\u011bt\u011b mluv\u00ed mnohem v\u00edce ne\u017e o ostatn\u00edch \u017eivin\u00e1ch. Jsou toti\u017e d\u016fle\u017eit\u00e9 pro ochranu a r\u016fst svalov\u00e9 hmoty a dok\u00e1\u017eou pomoct tak\u00e9 p\u0159i hubnut\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u00edce b\u00edlkovin v j\u00eddeln\u00ed\u010dku zpravidla znamen\u00e1:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>celkov\u011b ni\u017e\u0161\u00ed energetick\u00fd p\u0159\u00edjem za cel\u00fd den<\/strong> \u2013 d\u00edky b\u00edlkovin\u00e1m se budete po j\u00eddle c\u00edtit v\u00edce a d\u00e9le nasycen\u00ed,<\/li>\n\n\n\n<li><strong>men\u0161\u00ed chu\u0165 k j\u00eddlu<\/strong> \u2013 nebudete m\u00edt tolik chu\u0165 j\u00edst n\u011bco nav\u00edc,&nbsp;<\/li>\n\n\n\n<li><strong>ochranu svalov\u00e9 hmoty p\u0159ed sp\u00e1len\u00edm na energii p\u0159i hubnut\u00ed,<\/strong><\/li>\n\n\n\n<li><strong>vy\u0161\u0161\u00ed ztr\u00e1tu tuku p\u0159i redukci hmotnosti&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>v\u011bt\u0161\u00ed v\u00fddej energie na tr\u00e1ven\u00ed potravy<\/strong> \u2013 b\u00edlkoviny maj\u00ed oproti sacharid\u016fm a tuk\u016fm vy\u0161\u0161\u00ed termick\u00fd efekt stravy. To znamen\u00e1, \u017ee nap\u0159\u00edklad ze 100 kcal p\u0159ijat\u00fdch z b\u00edlkovin re\u00e1ln\u011b vyu\u017eijeme 70\u201380 kcal v z\u00e1vislosti na druhu b\u00edlkoviny. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20133]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro v\u011bt\u0161inu aktivn\u00edch lid\u00ed bude sta\u010dit, kdy\u017e jejich p\u0159\u00edjem b\u00edlkovin bude v gramech zhruba 1,4<\/strong>\u2013<strong>2kr\u00e1t v\u011bt\u0161\u00ed, ne\u017e je jejich t\u011blesn\u00e1 hmotnost.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kde hledat b\u00edlkoviny a jak jich m\u00edt v j\u00eddeln\u00ed\u010dku dostatek? B\u00edlkoviny m\u011bjte v ka\u017ed\u00e9m j\u00eddle a vyb\u00edrejte si zejm\u00e9na jejich kvalitn\u00ed zdroje. Mezi n\u011b nap\u0159\u00edklad pat\u0159\u00ed: maso (libov\u00e9 druhy \u2013 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed<\/a>, kr\u016ft\u00ed prsa, hov\u011bz\u00ed zadn\u00ed), <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby <\/a><a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\"(tu\u0148\u00e1k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">(tu\u0148\u00e1k<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky,<\/a> losos), vejce,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> protein<\/a>. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ty m\u016f\u017eete prokl\u00e1dat <a aria-label=\"rostlinn\u00fdmi zdroji b\u00edlkovin (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fdmi zdroji b\u00edlkovin<\/a> \u2013 tofu, tempeh, cizrna, \u010do\u010dka, <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00e9 proteiny.<\/a> &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak se m\u016f\u017ee projevit nedostatek b\u00edlkovin, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 varovn\u00fdch sign\u00e1l\u016f, \u017ee m\u00e1te nedostatek b\u00edlkovin<\/strong>.<\/a><\/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\">\n<li><strong> J\u00edte moc sladkost\u00ed nebo slan\u00fdch pochutin<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Sladkosti a slan\u00e9 pochutiny obsahuj\u00ed vysok\u00e9 mno\u017estv\u00ed jednoduch\u00fdch cukr\u016f, tuk\u016f, soli a kalori\u00ed i v mal\u00e9m mno\u017estv\u00ed potraviny. Z\u00e1rove\u0148 maj\u00ed ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f<strong> n\u00edzk\u00fd pod\u00edl b\u00edlkovin a vl\u00e1kniny. Moc v\u00e1s tak nezasyt\u00ed<\/strong> a je mo\u017en\u00e9, \u017ee po sn\u011bden\u00ed jednoho kusu se rovnou zakousnete do druh\u00e9ho.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To m\u016f\u017ee celkov\u011b v\u00e9st k nadm\u011brn\u00e9mu energetick\u00e9mu p\u0159\u00edjmu, nab\u00edr\u00e1n\u00ed hmotnosti nebo ne\u00fasp\u011b\u0161n\u00e9mu hubnut\u00ed. Zkuste tato j\u00eddla omezit, nebo je alespo\u0148 nahradit zdrav\u011bj\u0161\u00edmi alternativami, kter\u00e9 maj\u00ed v\u00edce b\u00edlkovin, vl\u00e1kniny a m\u00e9n\u011b tuk\u016f. Vyzkou\u0161ejte t\u0159eba <a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chipsy<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1du.<\/a>&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s ovl\u00e1daj\u00ed chut\u011b na sladk\u00e9 a neum\u00edte si s nimi poradit, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 krok\u016f, d\u00edky kter\u00fdm se zbav\u00edte chut\u00ed na sladk\u00e9.<\/strong><\/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=\"36304,95077,101299\" ><\/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<ul class=\"wp-block-list\">\n<li><strong>Pijete sv\u00e9 kalorie&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Jeden litr pomeran\u010dov\u00e9ho d\u017eusu obsahuje p\u0159ibli\u017en\u011b 460 kalori\u00ed a 1 litr piva a\u017e 500 kalori\u00ed. Ve srovn\u00e1n\u00ed s t\u00edm m\u00e1 litr kohoutkov\u00e9 vody 0 kalori\u00ed. Nevyplat\u00ed se pak p\u00edt zejm\u00e9na vodu? <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ochucen\u00e9 n\u00e1poje<\/strong><\/a><strong> nebo alkohol dok\u00e1\u017eou snadno zv\u00fd\u0161it v\u00e1\u0161 denn\u00ed energetick\u00fd p\u0159\u00edjem,<\/strong> co\u017e m\u016f\u017ee rozhodnout o tom, jestli budete hubnout, p\u0159ib\u00edrat, nebo udr\u017eovat hmotnost<strong>. <\/strong>Po pivu se nav\u00edc \u010dasto objevuj\u00ed chut\u011b na slan\u00e1 j\u00eddla. Za ve\u010der to ve v\u00fdsledku pak m\u016f\u017ee d\u011blat p\u011bkn\u00fdch <strong>p\u00e1r stovek kalori\u00ed nav\u00edc.<\/strong> Ide\u00e1ln\u011b zkuste p\u0159ej\u00edt na neslazen\u00e9 n\u00e1poje (voda, \u010daje), nebo je alespo\u0148 nahra\u010fte bezkalorick\u00fdmi variantami, ve kter\u00fdch jsou m\u00edsto cukru pou\u017eita sladidla. Pokud v\u00e1m \u010dist\u00e1 voda nechutn\u00e1, zkuste si ji osv\u011b\u017eit \u010derstvou m\u00e1tou, citronem nebo t\u0159eba <a href=\"https:\/\/gymbeam.cz\/bcaa-instant-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ochucen\u00fdmi BCAA<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/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\">\n<li><strong>J\u00edte m\u00e1lo vl\u00e1kniny<\/strong><\/li>\n<\/ul>\n\n\n\n<p>J\u00edte m\u00e1lo zeleniny, ovoce, lu\u0161t\u011bnin, celozrnn\u00e9ho pe\u010diva nebo ovesn\u00fdch vlo\u010dek? Tak je mo\u017en\u00e9, \u017ee j\u00edte m\u00e1lo vl\u00e1kniny. Ta podporuje zdrav\u00e9 tr\u00e1ven\u00ed a zvy\u0161uje pocit sytosti po j\u00eddle. <strong>D\u00edky vy\u0161\u0161\u00edmu p\u0159\u00edjmu vl\u00e1kniny se budete c\u00edtit p\u0159\u00edjemn\u011b zasycen\u00ed, i kdy\u017e jste p\u0159ijali m\u00e9n\u011b kalori\u00ed ne\u017e obvykle.<\/strong> To m\u016f\u017ee usnadnit hubnut\u00ed. Jej\u00ed mno\u017estv\u00ed v j\u00eddeln\u00ed\u010dku navy\u0161ujte postupn\u011b. Zkuste ka\u017ed\u00fd den sn\u00edst 400 g nebo 5 porc\u00ed zeleniny a ovoce, n\u011bkolikr\u00e1t t\u00fddn\u011b si dejte lu\u0161t\u011bninov\u00e9 j\u00eddlo (hummus, pol\u00e9vku, <a aria-label=\"lu\u0161t\u011bninov\u00e9 t\u011bstoviny (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-proteinove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bninov\u00e9 t\u011bstoviny<\/a>), ke sn\u00eddani zkuste ovesnou ka\u0161i nebo m\u00fcsli s jogurtem a vyb\u00edrejte si zejm\u00e9na celozrnn\u00e9 pe\u010divo a p\u0159\u00edlohy (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-ryze-cerna-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017ee natural<\/a>). <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"922\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1124x922.jpg\" alt=\"Jak zv\u00fd\u0161it p\u0159\u00edjem vl\u00e1kniny?\" class=\"wp-image-263511\" style=\"width:843px;height:692px\" title=\"Jak zv\u00fd\u0161it p\u0159\u00edjem vl\u00e1kniny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1124x922.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-400x328.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1536x1259.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-2048x1679.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u010casto se stravujete v restaurac\u00edch nebo si objedn\u00e1v\u00e1te don\u00e1\u0161ku j\u00eddla<\/strong><\/li>\n<\/ul>\n\n\n\n<p>N\u011bkter\u00e1 j\u00eddla z restaurac\u00ed by nejsp\u00ed\u0161 pro\u0161la s\u00edtem pro <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fd j\u00eddeln\u00ed\u010dek<\/a>, ale i tak je stravov\u00e1n\u00ed venku z hlediska hubnut\u00ed rizikov\u00e9. Dokonce ani nemus\u00edte najednou sn\u00edst to nejv\u011bt\u0161\u00ed <strong>menu z fast foodu, aby v\u00e1m zkomplikovalo cestu k vytou\u017een\u00fdm b\u0159i\u0161\u00e1k\u016fm.<\/strong> Bohat\u011b sta\u010d\u00ed takov\u00fd nevinn\u00fd zeleninov\u00fd sal\u00e1t zalit\u00fd vydatnou porc\u00ed olejov\u00e9 nebo majon\u00e9zov\u00e9 z\u00e1livky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 b\u011b\u017en\u00e1 men\u00ed\u010dka v restaurac\u00edch mohou b\u00fdt v n\u011bkter\u00fdch p\u0159\u00edpadech hotovou kalorickou bombou, kter\u00e1 po\u0159\u00e1dn\u011b zat\u0159ese energetick\u00fdm p\u0159\u00edjmem. <strong>Nen\u00ed nutn\u00e9 se j\u00eddel z restaurac\u00ed hned vzd\u00e1t, ale zkuste o v\u00fdb\u011bru vhodn\u00e9ho pokrmu v\u00edce p\u0159em\u00fd\u0161let nebo si ide\u00e1ln\u011b p\u0159ipravovat j\u00eddla doma do krabi\u010dek. <\/strong>D\u00edky tomu budete m\u00edt kontrolu, nad mno\u017estv\u00edm a druhem pou\u017eit\u00fdch ingredienc\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i j\u00eddle tak\u00e9 pamatujte na to, \u017ee nen\u00ed dobr\u00e9 se p\u0159ej\u00eddat, a to ani v p\u0159\u00edpad\u011b v\u00e1mi pe\u010dliv\u011b p\u0159ipraven\u00e9ho zdrav\u00e9ho j\u00eddla. Pro lep\u0161\u00ed kontrolu velikosti porc\u00ed zkuste vyu\u017e\u00edt men\u0161\u00ed tal\u00ed\u0159 a jezte pomalu. Po j\u00eddle byste se m\u011bli c\u00edtit syt\u00ed tak na 80 %.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S velikost\u00ed porc\u00ed b\u00edlkovin, sacharid\u016f a tuk\u016f se m\u016f\u017eete inspirovat zdrav\u00fdm tal\u00ed\u0159em<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/visual_en-_-OK-1124x1049.jpg\" alt=\"Zdrav\u00fd tal\u00ed\u0159 a hubnut\u00ed\" class=\"wp-image-263528\" style=\"width:843px;height:787px\" title=\"Zdrav\u00fd tal\u00ed\u0159 a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/visual_en-_-OK-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/visual_en-_-OK-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/visual_en-_-OK-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/visual_en-_-OK.jpg 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Obr\u00e1zek z food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nastavte_si_energeticky_prijem_pro_hubnuti\"><\/span>4. <strong>Nastavte si energetick\u00fd p\u0159\u00edjem pro hubnut\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se v\u00e1m ji\u017e poda\u0159ilo ud\u011blat n\u011bjak\u00e9 \u00fapravy podle p\u0159edchoz\u00edho bodu, je pravd\u011bpodobn\u00e9, \u017ee jste sn\u00ed\u017eili sv\u016fj energetick\u00fd p\u0159\u00edjem a ani o tom nev\u00edte. Ten toti\u017e v\u017edy rozhoduje, zda v hubnut\u00ed budete \u00fasp\u011b\u0161n\u00ed, nebo ne. <strong>V\u00e1\u0161 aktu\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem jsou kalorie, kter\u00e9 p\u0159ij\u00edm\u00e1te ze stravy, n\u00e1poj\u016f a dopl\u0148k\u016f v\u00fd\u017eivy. <\/strong>V p\u0159\u00edpad\u011b, \u017ee chcete zhubnout, m\u011bl by b\u00fdt ni\u017e\u0161\u00ed ne\u017e v\u00e1\u0161 energetick\u00fd v\u00fddej, kter\u00fd zahrnuje baz\u00e1ln\u00ed metabolismus, pohyb b\u011bhem dne, sport a termick\u00fd efekt j\u00eddla. Ve v\u00fdsledku je tak pot\u0159ebn\u00e9 dostat se do kalorick\u00e9ho (energetick\u00e9ho) deficitu, kter\u00fd je kl\u00ed\u010dov\u00fd pro redukci tuku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte se tr\u00e1pit t\u011b\u017ekou matematikou. Kolik kalori\u00ed byste m\u011bli j\u00edst pro dosa\u017een\u00ed energetick\u00e9ho deficitu, si m\u016f\u017eete lehce spo\u010d\u00edtat pomoc\u00ed kalkula\u010dky v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00fd n\u00e1vod, jak po\u010d\u00edtat kalorie, a dos\u00e1hnout tak sv\u00fdch c\u00edl\u016f.<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zacnete_se_venovat_silovemu_treninku\"><\/span><strong>5. Za\u010dn\u011bte se v\u011bnovat silov\u00e9mu tr\u00e9ninku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste \u010dekali, \u017ee v\u00e1m pro zhubnut\u00ed b\u0159icha bude sta\u010dit p\u00e1r stovek sklapova\u010dek, tak v\u00e1s zklamu. B\u0159i\u0161n\u00ed svaly pro sv\u016fj r\u016fst sice pot\u0159ebuj\u00ed b\u00fdt zat\u011b\u017eov\u00e1ny stejn\u011b jako v\u0161echny ostatn\u00ed, ale stejn\u00fdm pohybem po\u0159\u00e1d dokola ten pek\u00e1\u010d buchet prost\u011b neupe\u010dete.<strong> Rad\u011bji vsa\u010fte na <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>komplexn\u00ed silov\u00fd tr\u00e9nink<\/strong><\/a><strong>, ve kter\u00e9m budete posilovat svaly cel\u00e9ho t\u011bla, a tr\u00e9nink b\u0159icha p\u0159idejte 2\u20133kr\u00e1t t\u00fddn\u011b.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ujist\u011bte se, \u017ee v tr\u00e9ninku m\u00e1te v\u00edcekloubov\u00e9 cviky, jako jsou t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159epy<\/a>, mrtv\u00fd tah nebo shyby, p\u0159i kter\u00fdch zapojujete v\u00edce sval\u016f najednou. P\u0159i jejich spr\u00e1vn\u00e9m proveden\u00ed nav\u00edc <strong>aktivujete st\u0159ed t\u011bla,<\/strong> jeho\u017e sou\u010d\u00e1st\u00ed jsou tak\u00e9 b\u0159i\u0161n\u00ed svaly. Tyto cviky jsou fyzicky n\u00e1ro\u010dn\u00e9 a zapojuj\u00ed se p\u0159i nich velk\u00e9 svaly. D\u00edky tomu budete spalovat v\u00edce kalori\u00ed ne\u017e t\u0159eba p\u0159i bicepsov\u00e9m zdvihu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Silov\u00fd tr\u00e9nink m\u00e1 tak\u00e9 v\u00fdhodu v tom, \u017ee nakopne metabolismus, kter\u00fd pak pojede ve vy\u0161\u0161\u00edch obr\u00e1tk\u00e1ch je\u0161t\u011b n\u011bkolik hodin (a\u017e 48) po konci cvi\u010den\u00ed.<\/strong> Po t\u011b\u017ek\u00e9m tr\u00e9ninku se toti\u017e nejen va\u0161e svaly pot\u0159ebuj\u00ed zregenerovat a doplnit vy\u010derpan\u00e9 energetick\u00e9 z\u00e1soby. Na to v\u0161ak pot\u0159ebuj\u00ed spoustu energie. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9nink a hubnut\u00ed b\u0159icha\" class=\"wp-image-263558\" style=\"width:843px;height:562px\" title=\"Silov\u00fd tr\u00e9nink a hubnut\u00ed b\u0159icha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zacnete_behat_plavat_jezdit_na_kole_nebo_koleckovych_bruslich\"><\/span>6. <strong>Za\u010dn\u011bte b\u011bhat, plavat, jezdit na kole nebo kole\u010dkov\u00fdch brusl\u00edch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e jsme si \u0159ekli, \u017ee kdy\u017e chcete m\u00edt viditeln\u00e9 svaly na b\u0159i\u0161e, je pot\u0159eba zhubnout, a b\u00fdt tak v energetick\u00e9m deficitu. Toho doc\u00edl\u00edte kalorick\u00fdm deficitem \u2013 \u010dili budete j\u00edst m\u00e9n\u011b kalori\u00ed, ne\u017e vyd\u00e1te. S t\u00edm v\u00e1m m\u016f\u017ee pomoci pr\u00e1v\u011b jak\u00fdkoliv vytrvalostn\u00ed sport.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nemus\u00edte hned b\u011bhat maratony<\/strong> nebo tr\u00e1vit hodiny v sedle kola. Vyberte si aktivitu, kter\u00e1 v\u00e1s bav\u00ed, a \u010das tr\u00e9ninku zvy\u0161ujte postupn\u011b. Mezi obl\u00edben\u00e9 formy vytrvalostn\u00edch kardio sport\u016f pat\u0159\u00ed krom\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bhu<\/a> a cyklistiky tak\u00e9 j\u00edzda na kole\u010dkov\u00fdch brusl\u00edch, plav\u00e1n\u00ed, tanec nebo rychl\u00e1 ch\u016fze. A pokud v\u00e1s d\u00e9le trvaj\u00edc\u00ed vytrvalostn\u00ed aktivity nebav\u00ed a chcete u\u0161et\u0159it trochu \u010dasu, tak vyzkou\u0161ejte <a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 jste n\u011bkde sly\u0161eli, \u017ee pro hubnut\u00ed mus\u00edte sledovat tepovou frekvenci, abyste byli v z\u00f3n\u011b spalov\u00e1n\u00ed tuk\u016f.To na\u0161t\u011bst\u00ed d\u011blat opravdu nemus\u00edte. Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/je-opravdu-dulezite-sledovat-svuj-puls-behem-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Je opravdu d\u016fle\u017eit\u00e9 sledovat sv\u016fj puls b\u011bhem tr\u00e9ninku?<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Udelejte_si_svuj_treninkovy_plan_na_hubnuti\"><\/span>7. <strong>Ud\u011blejte si sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n na hubnut\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak se b\u011b\u017en\u011b \u0159\u00edk\u00e1 100 lid\u00ed, 100 chut\u00ed, tak stejn\u011b by mohlo b\u00fdt 100 lid\u00ed, 100 tr\u00e9ninkov\u00fdch pl\u00e1n\u016f. <strong>Ka\u017ed\u00fd by m\u011bl m\u00edt ten sv\u016fj, kter\u00fd je p\u0159izp\u016fsoben jeho c\u00edl\u016fm, denn\u00edmu programu, fyzick\u00e9 kondici atd.<\/strong> Pl\u00e1n cvi\u010den\u00ed si m\u016f\u017eete rozepsat na t\u00fdden \u010di m\u011bs\u00edc a dle pot\u0159eb jej m\u011bnit. Nejprve si rozepi\u0161te typy tr\u00e9ninku na jednotliv\u00e9 dny a nezapome\u0148te tak\u00e9 na odpo\u010dinek. Pot\u00e9 m\u016f\u017eete b\u00fdt konkr\u00e9tn\u011bj\u0161\u00ed a rozepsat si jednotliv\u00e9 cviky, zvolenou z\u00e1t\u011b\u017e, dobu odpo\u010dinku, po\u010dty s\u00e9ri\u00ed a opakov\u00e1n\u00ed.<strong> P\u0159ed tr\u00e9ninkem se v\u017edy zah\u0159ejte (b\u011bh na p\u00e1se, rychl\u00e1 ch\u016fze), pot\u00e9 rozh\u00fdbejte cel\u00e9 t\u011blo pomoc\u00ed dynamick\u00e9ho stre\u010dinku a po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti za\u0159a\u010fte cooldown a statick\u00e9 protahov\u00e1n\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Den<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tr\u00e9nink<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>P\u0159\u00edklady cvik\u016f na za\u0159azen\u00ed<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pond\u011bl\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9nink cel\u00e9ho t\u011bla<\/td><td class=\"has-text-align-center\" data-align=\"center\">D\u0159epy s velkou \u010dinkou, rumunsk\u00fd mrtv\u00fd tah s jednoru\u010dkou, tlaky s velkou \u010dinkou nad hlavu, p\u0159itahov\u00e1n\u00ed velk\u00e9 \u010dinky v p\u0159edklonu, p\u0159itahov\u00e1n\u00ed nohou ve visu na hrazd\u011b v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavesny-system-ab-straps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsu<\/a>, \u00faklony do stran s<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> kettlebellem<\/a>, V-ups na b\u0159icho<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u00dater\u00fd<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">J\u00edzda na kole\u010dkov\u00fdch brusl\u00edch 45 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>St\u0159eda<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek (proch\u00e1zka)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u010ctvrtek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9nink cel\u00e9ho t\u011bla<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtv\u00fd tah s velkou \u010dinkou, v\u00fdpady s kettlebellem, kettlebell swingy, kliky, rozpa\u017eky s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dkami<\/a>, stahov\u00e1n\u00ed kladky na triceps, sit-upy na velk\u00e9m m\u00ed\u010di, bo\u010dn\u00ed plank s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">TRX<\/a>, odvalov\u00e1n\u00ed s kole\u010dkem&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>P\u00e1tek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Plav\u00e1n\u00ed 40 minut voln\u00fdm stylem<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sobota<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek (proch\u00e1zka)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ned\u011ble<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">HIIT<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 sec. pauza, 30 sec cvi\u010den\u00ed: plank, v\u00fdpady s v\u00fdskokem, kliky s TRX, v\u00fdskoky na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bednu<\/a>, rotace v sedu s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/medicinbal-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinbalem<\/a>, p\u0159eskoky p\u0159es \u0161vihadlo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Do tr\u00e9ninkov\u00e9ho pl\u00e1nu si m\u016f\u017eete p\u0159idat \u00fa\u010dinn\u00e9 cviky na b\u0159icho inspirovan\u00e9 na\u0161im videem<\/strong><\/h3>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home Workout \ud83d\udcaa Cviky na pevn\u00e9 b\u0159icho l GymBeam l Kamila Pavl\u00ed\u010dkov\u00e1\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/akAyE-V280U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Behem_dne_se_co_nejvice_hybejte\"><\/span>8. <strong>B\u011bhem dne se co nejv\u00edce h\u00fdbejte<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pohybov\u00e1 aktivita hraje p\u0159i hubnut\u00ed velkou roli, ale nemus\u00edte v\u0161echny s\u00edly zam\u011b\u0159it na sport. Va\u0161e t\u011blo vyu\u017e\u00edv\u00e1 energii, kterou mu dod\u00e1te prost\u0159ednictv\u00edm j\u00eddla, na zachov\u00e1n\u00ed z\u00e1kladn\u00edch \u017eivotn\u00edch funkc\u00ed, jako je d\u00fdch\u00e1n\u00ed, a <strong>hned druh\u00fdm nejv\u011bt\u0161\u00edm \u017eroutem kalori\u00ed jsou <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u011b\u017en\u00e9 aktivity<\/strong><\/a><strong>, kter\u00e9 d\u011bl\u00e1te v pr\u016fb\u011bhu dne.<\/strong> Pat\u0159\u00ed tam t\u0159eba ch\u016fze do pr\u00e1ce, v\u011b\u0161en\u00ed pr\u00e1dla nebo taky hodina pln\u00e1 sm\u00edchu str\u00e1ven\u00e1 s va\u0161\u00ed kamar\u00e1dkou.&nbsp;<\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-749x1124.jpg\" alt=\"Co v\u0161echno ovliv\u0148uje n\u00e1\u0161 v\u00fddej\" class=\"wp-image-263579\" title=\"Co v\u0161echno ovliv\u0148uje n\u00e1\u0161 v\u00fddej\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Celkov\u00fd energetick\u00fd v\u00fddej b\u011bhem dne je sou\u010det kalori\u00ed, kter\u00e9 jsou pot\u0159ebn\u00e9 pro:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>baz\u00e1ln\u00ed metabolismus <\/strong>\u2013 energie, kterou na\u0161e t\u011blo pot\u0159ebuje pro zachov\u00e1n\u00ed z\u00e1kladn\u00edch \u017eivotn\u00edch funkc\u00ed, jako je d\u00fdch\u00e1n\u00ed nebo srde\u010dn\u00ed \u010dinnost b\u011bhem sp\u00e1nku nebo hlubok\u00e9ho odpo\u010dinku,<\/li>\n\n\n\n<li><strong>klidov\u00fd metabolismus<\/strong> \u2013 energie nutn\u00e1 pro zachov\u00e1n\u00ed z\u00e1kladn\u00edch \u017eivotn\u00edch funkc\u00ed v klidu bez dal\u0161\u00edch aktivity tvo\u0159\u00ed 60\u201375 % v\u00fddeje,<\/li>\n\n\n\n<li><strong>termick\u00fd efekt stravy<\/strong> \u2013&nbsp; energie pot\u0159ebn\u00e1 pro tr\u00e1ven\u00ed j\u00eddla tvo\u0159\u00ed cca 10 % v\u00fddeje,&nbsp;<\/li>\n\n\n\n<li><strong>termick\u00fd efekt b\u011b\u017en\u00fdch denn\u00edch aktivit <\/strong>\u2013 p\u0159edstavuje energii, kter\u00e1 je pot\u0159ebn\u00e1 pro nesportovn\u00ed pohybov\u00e9 aktivity, jako je ch\u016fze do pr\u00e1ce, chyst\u00e1n\u00ed j\u00eddla nebo \u010di\u0161t\u011bn\u00ed zub\u016f, a tvo\u0159\u00ed cca 15 % v\u00fddeje,<\/li>\n\n\n\n<li><strong>termick\u00fd efekt aktivity <\/strong>\u2013 energie spot\u0159ebovan\u00e1 b\u011bhem z\u00e1m\u011brn\u00e9 fyzick\u00e9 aktivity, jako je tr\u00e9nink, z\u00e1vod\u011bn\u00ed, tvo\u0159\u00ed cca 5 % v\u00fddeje. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201312]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho, \u017ee si pe\u010dliv\u011b p\u0159iprav\u00edte tr\u00e9ninkov\u00fd pl\u00e1n, pop\u0159em\u00fd\u0161lejte, jak zv\u00fd\u0161it energetick\u00fd v\u00fddej b\u011bhem dne. Zkuste t\u0159eba v\u00edce chodit, vezm\u011bte va\u0161eho partnera na romantickou proch\u00e1zku m\u00edsto sezen\u00ed u filmu nebo m\u00edsto auta vyu\u017eijte k cest\u011b do pr\u00e1ce kolo. Kdykoliv to jde, vym\u011b\u0148te v\u00fdtah a eskal\u00e1tor za schody. <strong>Kdy\u017e se nap\u0159\u00edklad 65kg \u017eena rozhodne m\u00edsto v\u00fdtahu v\u017edy vyu\u017e\u00edvat schody, kter\u00e9 bude vych\u00e1zet svi\u017en\u011b a za cel\u00fd den nasb\u00edr\u00e1 20 minut touto nesportovn\u00ed aktivitou, tak sp\u00e1l\u00ed nav\u00edc 200 kalori\u00ed. <\/strong>T\u00fddn\u011b to je 1400 kcal a za m\u011bs\u00edc m\u016f\u017ee tato \u017eena zhubnout v\u00edce ne\u017e 600 g tuku. A to jen d\u00edky tomu, \u017ee p\u0159estala jezdit v\u00fdtahem. Kdy\u017e k tomu p\u0159id\u00e1 lehkou \u00fapravu v j\u00eddeln\u00ed\u010dku a najde si n\u011bjakou pravidelnou sportovn\u00ed aktivitu, m\u016f\u017ee se do\u010dkat je\u0161t\u011b v\u00fdrazn\u011bj\u0161\u00edch v\u00fdsledk\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Naucte_se_pracovat_se_stresem\"><\/span>9. <strong>Nau\u010dte se pracovat se stresem&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00e1ci nest\u00edh\u00e1te, v\u0161echno okolo v\u00e1s se hrout\u00ed, nem\u00e1te \u010das cvi\u010dit a v\u00e1hu jste rad\u011bji schovali pod postel, aby v\u00e1m n\u00e1hodou nep\u0159i\u0161la do cesty. N\u011bkdy toho m\u00e1me na tal\u00ed\u0159i m\u00e9n\u011b, n\u011bkdy v\u00edce, to je p\u0159irozen\u00e9. <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/?fbclid=IwAR15RMmbzY04WEQmUzFymVIPUukmYJa59gbmoInNjif2QHC1qAq0JQZUp70\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Stres<\/strong><\/a><strong> s n\u00e1mi dok\u00e1\u017ee ob\u010das p\u011bkn\u011b zam\u00e1vat, a proto je d\u016fle\u017eit\u00e9 se s n\u00edm nau\u010dit pracovat.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyzkou\u0161ejte p\u00e1r osv\u011bd\u010den\u00fdch technik, jak na to:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>za\u0159a\u010fte dechov\u00e9 cvi\u010den\u00ed <\/strong>\u2013 hlubok\u00fd n\u00e1dech a v\u00fddech,<\/li>\n\n\n\n<li><strong>zajd\u011bte do p\u0159\u00edrody,<\/strong><\/li>\n\n\n\n<li><strong>pi\u0161te si den\u00edk,<\/strong><\/li>\n\n\n\n<li><strong>soust\u0159e\u010fte se pouze na v\u011bci, kter\u00e9 dok\u00e1\u017eete ovlivnit,<\/strong><\/li>\n\n\n\n<li><strong>dop\u0159ejte si mas\u00e1\u017e, kosmetiku nebo jinou formu relaxace,<\/strong><\/li>\n\n\n\n<li><strong>zajd\u011bte na k\u00e1vu s kamar\u00e1dem\/kamar\u00e1dkou,<\/strong><\/li>\n\n\n\n<li><strong>vyzkou\u0161ejte meditaci<\/strong> \u2013 nap\u0159. podle mindfulness aplikace,&nbsp;<\/li>\n\n\n\n<li><strong>poslouchejte relaxa\u010dn\u00ed hudbu,<\/strong><\/li>\n\n\n\n<li><strong>skv\u011ble m\u016f\u017ee poslou\u017eit tak\u00e9 sauna, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">otu\u017eov\u00e1n\u00ed<\/a> nebo hork\u00e1 koupel,<\/strong><\/li>\n\n\n\n<li><strong>zacvi\u010dte si, na co m\u00e1te chu\u0165 \u2013 j\u00f3ga, silov\u00fd tr\u00e9nink.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1124x749.jpg\" alt=\"Jak sn\u00ed\u017eit stres?\" class=\"wp-image-263593\" style=\"width:843px;height:562px\" title=\"Jak sn\u00ed\u017eit stres?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Pravidelne_odpocivejte_a_relaxujte\"><\/span><strong>10. Pravideln\u011b odpo\u010d\u00edvejte a relaxujte<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemus\u00edte se p\u0159\u00edmo v\u00e1let doma u televize, ale pl\u00e1nujte si alespo\u0148 1\u20132 dny v t\u00fddnu dny bez t\u011b\u017ek\u00e9ho tr\u00e9ninku. Klidn\u011b za\u0159a\u010fte n\u011bjakou aktivitu, u kter\u00e9 v\u00edte, \u017ee je pro v\u00e1s odpo\u010dinkov\u00e1. Pro n\u011bkoho to je proch\u00e1zka, prota\u017een\u00ed nebo pomal\u00fd b\u011bh. <strong>Odpo\u010dinek je d\u016fle\u017eit\u00e1 sou\u010d\u00e1st celkov\u00e9ho sna\u017een\u00ed. <\/strong>Je to doba, ve kter\u00e9 va\u0161e t\u011blo dopl\u0148uje z\u00e1soby energie (z\u00e1sobn\u00edho sacharidu glykogenu) a tekutin po tr\u00e9ninku. Tak\u00e9 svaly pot\u0159ebuj\u00ed dobu na regeneraci, aby na dal\u0161\u00edm tr\u00e9ninku zvl\u00e1dli je\u0161t\u011b vy\u0161\u0161\u00ed z\u00e1t\u011b\u017e ne\u017e naposled. <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Regeneraci<\/a> m\u016f\u017eete podpo\u0159it tak\u00e9 efektivn\u00edmi mas\u00e1\u017en\u00edmi pom\u016fckami, jako je mas\u00e1\u017en\u00ed <a href=\"https:\/\/gymbeam.cz\/vibracni-valec-na-cviceni-v-roll-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1lec<\/a> nebo<a href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> pistole.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/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=\"11_Nepodcenujte_silu_spanku\"><\/span><strong>11. Nepodce\u0148ujte s\u00edlu sp\u00e1nku&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud budete m\u00edt perfektn\u011b vylad\u011bn\u00fd tr\u00e9nink i j\u00eddeln\u00ed\u010dek, ale ned\u00e1te sv\u00e9mu t\u011blu dostatek odpo\u010dinku a sp\u00e1nku, v\u00fdsledky nejsp\u00ed\u0161 nebudou takov\u00e9, jak\u00e9 jste \u010dekali. Je to d\u00e1no n\u011bkolika faktory.<strong> Nedostate\u010dn\u00fd sp\u00e1nek m\u016f\u017ee nap\u0159\u00edklad ovlivnit hladinu hormon\u016f <\/strong>(\u2191grelin \u2013 hormon hladu, \u2193leptin \u2013 hormon sytosti), kv\u016fli kter\u00fdm pak m\u016f\u017eete m\u00edt v\u011bt\u0161\u00ed chu\u0165 k j\u00eddlu a vyb\u00edrat m\u00e9n\u011b vhodn\u00e9 druhy potravin. Celkov\u011b se ukazuje, \u017ee je sp\u00e1nkov\u00e1 deprivace spojena s \u010dast\u011bj\u0161\u00edm ne\u00fasp\u011bchem p\u0159i hubnut\u00ed. Sp\u00e1nek je tak\u00e9 d\u016fle\u017eit\u00fd pro udr\u017een\u00ed svalov\u00e9 hmoty b\u011bhem hubnut\u00ed. P\u0159i jeho nedostate\u010dn\u00e9 d\u00e9lce nebo kvalit\u011b nav\u00edc m\u016f\u017ee doj\u00edt ke sn\u00ed\u017een\u00ed hladiny testosteronu. <strong>Z t\u011bchto d\u016fvod\u016f<\/strong> <strong>zkuste sv\u00e9 celkov\u00e9 sna\u017een\u00ed podpo\u0159it 7\u20139 hodinami sp\u00e1nku. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[16\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nek m\u016f\u017ee ovlivnit nejen hubnut\u00ed, ale tak\u00e9 sportovn\u00ed v\u00fdkon a dal\u0161\u00ed d\u016fle\u017eit\u00e9 aspekty \u017eivota. O v\u00fdznamu sp\u00e1nku si m\u016f\u017eete v\u00edce p\u0159e\u010d\u00edst v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" class=\"ek-link\"><strong>C<\/strong><\/a><strong><a aria-label=\"o (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte?<\/strong><\/a>&nbsp;<\/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=\"12_Sledujte_nejen_vahu_ale_i_telesne_obvody\"><\/span><strong>12. Sledujte nejen v\u00e1hu, ale i t\u011blesn\u00e9 obvody<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sledov\u00e1n\u00ed va\u0161eho pokroku neznamen\u00e1, \u017ee budete ka\u017ed\u00e9 r\u00e1no se zadr\u017een\u00fdm dechem stoupat na v\u00e1hu. <strong>Rad\u011bji si na za\u010d\u00e1tku va\u0161eho sna\u017een\u00ed zm\u011b\u0159te t\u011blesn\u00e9 obvody \u2013 pasu, bok\u016f, zadku a klidn\u011b i pa\u017e\u00ed a stehen. <\/strong>Pro udr\u017een\u00ed sm\u011bru, motivace a z\u00edsk\u00e1n\u00ed zp\u011btn\u00e9 vazby ke sv\u00e9mu sna\u017een\u00ed si napl\u00e1nujte kontroln\u00ed m\u011b\u0159en\u00ed jednou za 2 t\u00fddny. K tomu se klidn\u011b jednou m\u011bs\u00ed\u010dn\u011b zva\u017ete nebo si zajd\u011bte na InBody, kter\u00e9 v\u00e1m nam\u011b\u0159\u00ed tak\u00e9 mno\u017estv\u00ed sval\u016f a tuku. M\u016f\u017eete si rovn\u011b\u017e d\u011blat progresov\u00e9 fotky a porovn\u00e1vat mezi sebou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejsp\u00ed\u0161 na nich uvid\u00edte zm\u011bny, kter\u00e9 jste sami na sob\u011b ani nezaregistrovali. <strong>U m\u011b\u0159en\u00ed progresu je d\u016fle\u017eit\u00e9 v\u00e1\u017eit se a m\u011b\u0159it za stejn\u00fdch, nebo alespo\u0148 podobn\u00fdch podm\u00ednek.<\/strong> To znamen\u00e1 m\u011b\u0159it se ve stejn\u00e9 denn\u00ed dob\u011b, v podobn\u00e9m oble\u010den\u00ed a vz\u00edt v \u00favahu, zda jste p\u0159edt\u00edm jedli nebo vyu\u017eili toaletu. U \u017een se taky bere v potaz prob\u00edhaj\u00edc\u00ed f\u00e1ze menstrua\u010dn\u00edho cyklu. Ten toti\u017e dok\u00e1\u017ee s hmotnost\u00ed p\u011bkn\u011b zam\u00e1vat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1124x749.jpg\" alt=\"Dopl\u0148ky v\u00fd\u017eivy na spalov\u00e1n\u00ed tuku\" class=\"wp-image-263608\" style=\"width:843px;height:562px\" title=\"Dopl\u0148ky v\u00fd\u017eivy na spalov\u00e1n\u00ed tuku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Vyuzijte_spalovace_tuku_a_dalsi_vhodne_doplnky_stravy\"><\/span><strong><strong>13. Vyu\u017eijte spalova\u010de tuku a dal\u0161\u00ed vhodn\u00e9 dopl\u0148ky stravy<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste p\u0159em\u00fd\u0161leli, jak sv\u00e9 sna\u017een\u00ed je\u0161t\u011b v\u00edce zefektivnit, tak zva\u017ete za\u0159azen\u00ed dopl\u0148k\u016f stravy na podporu hubnut\u00ed. P\u0159ed v\u00fdkonem m\u016f\u017eete vyu\u017e\u00edt \u00fa\u010dinnou komplexn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/predtreninkovy-stimulant-thor-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkovku<\/a>, kter\u00e1 v\u00e1s po\u0159\u00e1dn\u011b nakopne a <strong>pod\u00e1te lep\u0161\u00ed v\u00fdkon a spalovat v\u00edce kalori\u00ed.<\/strong> P\u0159i redukci se osv\u011bd\u010duj\u00ed i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/spalovac-tuku-nero-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spalova\u010de<\/a> tuku, kter\u00e9 <strong>obsahuj\u00ed \u00fa\u010dinn\u00e9 l\u00e1tky pro maxim\u00e1ln\u00ed podporu hubnut\u00ed.<\/strong> Skv\u011blou volbou mohou b\u00fdt tak\u00e9 dopl\u0148ky speci\u00e1ln\u011b navr\u017een\u00e9 na <a aria-label=\"sn\u00ed\u017een\u00ed chuti k j\u00eddlu. (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sn\u00ed\u017een\u00ed chuti k j\u00eddlu.<\/a> <strong>A pro vy\u0161\u0161\u00ed pocit sytosti <\/strong>m\u016f\u017eete do j\u00eddeln\u00ed\u010dku p\u0159idat vl\u00e1kninu v podob\u011b<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> psyllia<\/a> nebo t\u00e9 <a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jable\u010dn\u00e9<\/a>. <span class=\"tadv-color\" style=\"color:#ff6600\">[19\u201321]&nbsp;<\/span>&nbsp;&nbsp;<\/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=\"Co_si_z_toho_vzit\"><\/span><strong>Co si z toho vz\u00edt?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e v\u00edte, \u017ee pro z\u00edsk\u00e1n\u00ed \u0161t\u00edhl\u00e9ho b\u0159icha nen\u00ed nutn\u00e9 d\u011blat nekone\u010dn\u00e9 s\u00e9rie sklapova\u010dek. <strong>Rad\u011bji se zam\u011b\u0159te na zm\u011bny v j\u00eddeln\u00ed\u010dku, vyla\u010fte sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n, do kter\u00e9ho p\u0159idejte jak vytrvalostn\u00ed sport, tak silov\u00e9 cvi\u010den\u00ed, a zkuste se v\u00edce h\u00fdbat b\u011bhem dne. <\/strong>Myslete tak\u00e9 na dostate\u010dn\u00fd sp\u00e1nek a odpo\u010dinek mezi tr\u00e9ninky. Pak u\u017e jen sta\u010d\u00ed sledovat progres, b\u00fdt trp\u011bliv\u00fd a sv\u016fj pl\u00e1n dr\u017eet dlouhodob\u011b. Najd\u011bte si svou cestu, kter\u00e1 v\u00e1s bude bavit a z\u00e1rove\u0148 na ni postupn\u00fdmi kr\u016f\u010dky dos\u00e1hnete sv\u00fdch c\u00edl\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te vlastn\u00ed tipy, jak zhubnout tuk na b\u0159i\u0161e? Pod\u011blte se o n\u011b s n\u00e1mi v koment\u00e1\u0159\u00edch. A pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, tak jej nezapome\u0148te sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli.&nbsp;<\/p>\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u017edy jste si p\u0159\u00e1li zhubnout a z\u00edskat pevn\u00e9 b\u0159icho, ale nev\u011bd\u011bli jste, jak na to? Tak nev\u00e1hejte a poznejte 13 tip\u016f, kter\u00e9 porad\u00ed se stravou, tr\u00e9ninkem a dal\u0161\u00edmi oblastmi pro \u0161t\u00edhl\u00e9 b\u0159icho.<\/p>\n","protected":false},"author":129,"featured_media":263406,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6309,6453,6369,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-263404","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-bricho","9":"tag-cviceni","10":"tag-hubnuti","11":"tag-trenink","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>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pro \u0161t\u00edhl\u00e9 b\u0159icho nemus\u00edte d\u011blat jen cviky na b\u0159icho. V \u010dl\u00e1nku se dozv\u00edte 13 tip\u016f, jak rychle zhubnout b\u0159icho a na liposukci u\u017e m\u016f\u017eete zapomenout.\" \/>\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\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pro \u0161t\u00edhl\u00e9 b\u0159icho nemus\u00edte d\u011blat jen cviky na b\u0159icho. V \u010dl\u00e1nku se dozv\u00edte 13 tip\u016f, jak rychle zhubnout b\u0159icho a na liposukci u\u017e m\u016f\u017eete zapomenout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-04T13:02:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-26T18:13:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/1-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu\",\"datePublished\":\"2021-06-04T13:02:09+00:00\",\"dateModified\":\"2024-06-26T18:13:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\"},\"wordCount\":4577,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-1.png\",\"keywords\":[\"b\u0159icho\",\"cvi\u010den\u00ed\",\"hubnut\u00ed\",\"tr\u00e9nink\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\",\"name\":\"Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-1.png\",\"datePublished\":\"2021-06-04T13:02:09+00:00\",\"dateModified\":\"2024-06-26T18:13:29+00:00\",\"description\":\"Pro \u0161t\u00edhl\u00e9 b\u0159icho nemus\u00edte d\u011blat jen cviky na b\u0159icho. 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