{"id":266093,"date":"2021-06-04T16:52:36","date_gmt":"2021-06-04T14:52:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=266093"},"modified":"2025-05-06T12:31:06","modified_gmt":"2025-05-06T10:31:06","slug":"schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/","title":{"rendered":"Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu 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.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#Ako_schudnut_z_brucha_Staci_robit_postupne_zmeny_vo_svojom_zivote_a_vysledky_vas_prekvapia\" title=\"Ako schudn\u00fa\u0165 z brucha? Sta\u010d\u00ed robi\u0165 postupn\u00e9 zmeny vo svojom \u017eivote a v\u00fdsledky v\u00e1s prekvapia\">Ako schudn\u00fa\u0165 z brucha? Sta\u010d\u00ed robi\u0165 postupn\u00e9 zmeny vo svojom \u017eivote a v\u00fdsledky v\u00e1s prekvapia<\/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\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#1_Tuk_nie_je_mozne_schudnut_iba_z_brucha_zo_stehien_alebo_zadku\" title=\"1. Tuk nie je mo\u017en\u00e9 schudn\u00fa\u0165 iba z brucha, zo stehien alebo zadku\">1. Tuk nie je mo\u017en\u00e9 schudn\u00fa\u0165 iba z brucha, zo stehien alebo zadku<\/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\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#2_Nastavte_si_realne_zaroven_zvladnutelne_sportove_a_stravovacie_ciele\" title=\"2. Nastavte si re\u00e1lne, z\u00e1rove\u0148 zvl\u00e1dnute\u013en\u00e9 \u0161portov\u00e9 a stravovacie ciele\">2. Nastavte si re\u00e1lne, z\u00e1rove\u0148 zvl\u00e1dnute\u013en\u00e9 \u0161portov\u00e9 a stravovacie ciele<\/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\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#3_Zlepsite_si_stravu_a_vytvorte_si_zdravy_jedalnicek_na_chudnutie\" title=\"3. Zlep\u0161ite si stravu a vytvorte si zdrav\u00fd jed\u00e1lni\u010dek na chudnutie\">3. Zlep\u0161ite si stravu a vytvorte si zdrav\u00fd jed\u00e1lni\u010dek na chudnutie<\/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\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#4_Nastavte_si_energeticky_prijem_na_chudnutie\" title=\"4. Nastavte si energetick\u00fd pr\u00edjem na chudnutie\">4. Nastavte si energetick\u00fd pr\u00edjem na chudnutie<\/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\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#5_Zacnite_sa_venovat_silovemu_treningu\" title=\"5. Za\u010dnite sa venova\u0165 silov\u00e9mu tr\u00e9ningu\">5. Za\u010dnite sa venova\u0165 silov\u00e9mu tr\u00e9ningu<\/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\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#6_Zacnite_behat_plavat_jazdit_na_bicykli_alebo_kolieskovych_korculiach\" title=\"6. Za\u010dnite beha\u0165, pl\u00e1va\u0165, jazdi\u0165 na bicykli alebo kolieskov\u00fdch kor\u010duliach\">6. Za\u010dnite beha\u0165, pl\u00e1va\u0165, jazdi\u0165 na bicykli alebo kolieskov\u00fdch kor\u010duliach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#7_Urobte_si_svoj_treningovy_plan_na_chudnutie\" title=\"7. Urobte si svoj tr\u00e9ningov\u00fd pl\u00e1n na chudnutie\">7. Urobte si svoj tr\u00e9ningov\u00fd pl\u00e1n na chudnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#8_V_priebehu_dna_sa_co_najviac_hybte\" title=\"8. V priebehu d\u0148a sa \u010do najviac h\u00fdbte\">8. V priebehu d\u0148a sa \u010do najviac h\u00fdbte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#9_Naucte_sa_pracovat_so_stresom\" title=\"9. Nau\u010dte sa pracova\u0165 so stresom&nbsp;\">9. Nau\u010dte sa pracova\u0165 so stresom&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.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#10_Pravidelne_odpocivajte_a_relaxujte\" title=\"10. Pravidelne odpo\u010d\u00edvajte a relaxujte\">10. Pravidelne odpo\u010d\u00edvajte 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.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#11_Nepodcenujte_silu_spanku\" title=\"11. Nepodce\u0148ujte silu sp\u00e1nku&nbsp;\">11. Nepodce\u0148ujte silu 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.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#12_Sledujte_nielen_vahu_ale_aj_telesne_obvody\" title=\"12. Sledujte nielen v\u00e1hu, ale aj telesn\u00e9 obvody\">12. Sledujte nielen v\u00e1hu, ale aj telesn\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.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#13_Vyuzite_spalovace_tuku_a_dalsie_vhodne_doplnky_stravy\" title=\"13. Vyu\u017eite spa\u013eova\u010de tuku a \u010fal\u0161ie vhodn\u00e9 doplnky stravy\">13. Vyu\u017eite spa\u013eova\u010de tuku a \u010fal\u0161ie vhodn\u00e9 doplnky 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.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Perfektne vyrysovan\u00e9 brucho tak, ako ho pozn\u00e1me z ob\u00e1lok magaz\u00ednu Muscle and Fitness, je pre mnoh\u00fdch \u013eud\u00ed symbolom v\u00fdbornej fyzickej kond\u00edcie a dokonal\u00e9ho vzh\u013eadu. <strong>Nemo\u017eno sa \u010dudova\u0165, \u017ee po vidite\u013en\u00fdch svaloch na bruchu t\u00fa\u017ei skoro ka\u017ed\u00fd \u010dlovek a \u010dasto je pre to ochotn\u00fd urobi\u0165 takmer \u010doko\u013evek.<\/strong> Je d\u00f4le\u017eit\u00e9 myslie\u0165 na to, \u017ee s\u00fa\u0165a\u017eiaci vo fitness a kulturistike, ktor\u00fdch obdivujeme kv\u00f4li perfektnej forme, podstupuj\u00fa mesiace tvrdej driny v posil\u0148ovni aj v kuchyni. Perfektn\u00fa formu s ve\u013emi n\u00edzkym percentom tuku si typicky udr\u017eia len v s\u00fa\u0165a\u017enom obdob\u00ed. Sami toti\u017e vedia, \u017ee z dlhodob\u00e9ho h\u013eadiska by im n\u00e1ro\u010dn\u00e9 tr\u00e9ningy v kombin\u00e1cii s pr\u00edsnou di\u00e9tou mohli po\u0161kodi\u0165 zdravie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edmi hviezdami, ktor\u00fdch bru\u0161n\u00e9 svalstvo obdivuje cel\u00fd svet, s\u00fa modelky, konkr\u00e9tne anjelikovia Victoria&#8217;s Secret. \u010co ich sp\u00e1ja s kulturistami? <strong>N\u00edzke percento tuku v tele, v\u010faka ktor\u00e9mu s\u00fa svaly pekne vidite\u013en\u00e9.<\/strong> Takisto u modeliek hraj\u00fa ve\u013ek\u00fa rolu pr\u00edsne di\u00e9ty. Tie by som v\u00e1m ur\u010dite neodpor\u00fa\u010dala nasledova\u0165. Namiesto toho sa v \u010dl\u00e1nku dozviete \u00fa\u010dinn\u00e9 tipy, ako \u00faspe\u0161ne schudn\u00fa\u0165 z brucha pomocou v\u00fd\u017eivy, tr\u00e9ningu, sp\u00e1nku a \u010fal\u0161\u00edch faktorov \u017eivotn\u00e9ho \u0161t\u00fdlu. Tie potom m\u00f4\u017eete postupne aplikova\u0165 vo svojom ka\u017edodennom \u017eivote a \u00eds\u0165 si kr\u00f4\u010dik po kr\u00f4\u010diku za kr\u00e1snym, pevn\u00fdm bruchom.<\/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.sk\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1124x749.jpeg\" alt=\"Ako schudn\u00fa\u0165 z brucha?\" class=\"wp-image-263434\" style=\"width:843px;height:562px\" title=\"Ako schudn\u00fa\u0165 z brucha?\" 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=\"Ako_schudnut_z_brucha_Staci_robit_postupne_zmeny_vo_svojom_zivote_a_vysledky_vas_prekvapia\"><\/span>Ako schudn\u00fa\u0165 z brucha? Sta\u010d\u00ed robi\u0165 postupn\u00e9 zmeny vo svojom \u017eivote a v\u00fdsledky v\u00e1s prekvapia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie je nutn\u00e9 zo d\u0148a na de\u0148 meni\u0165 cel\u00fd \u017eivot len kv\u00f4li tomu, \u017ee chcete \u0161t\u00edhlej\u0161ie brucho. Zamerajte sa na mal\u00e9 zmeny, vytvorte si nov\u00e9 zvyky a vytrvajte v nich. Chce to \u010das a trpezlivos\u0165, no v\u00fdsledky sa ur\u010dite dostavia.&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_nie_je_mozne_schudnut_iba_z_brucha_zo_stehien_alebo_zadku\"><\/span>1. <strong>Tuk nie je mo\u017en\u00e9 schudn\u00fa\u0165 iba z brucha, zo stehien alebo zadku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie ste naprogramovan\u00fd robot v \u013eudskom tele, u ktor\u00e9ho sta\u010d\u00ed nastavi\u0165, \u017ee bude ma\u0165 \u0161t\u00edhle stehn\u00e1, zmyseln\u00e9 boky, \u00fazky p\u00e1s a objemn\u00fd hrudn\u00edk. Pokia\u013e teda nechcete min\u00fa\u0165 tis\u00edce za plastick\u00fa chirurgiu a liposukciu brucha, ktor\u00e1 aj tak nie je z dlhodob\u00e9ho h\u013eadiska \u00fa\u010dinn\u00e1. <strong>Za svoj vzh\u013ead preto m\u00f4\u017eeme z ve\u013ekej \u010dasti po\u010fakova\u0165 rodi\u010dom, lebo pr\u00e1ve po nich ded\u00edme genetick\u00fa inform\u00e1ciu. <\/strong>Pre niekoho je to v\u00fdhra v lot\u00e9rii a pre skvel\u00fa postavu nemus\u00ed robi\u0165 takmer ni\u010d. V\u0161etci predsa pozn\u00e1me tak\u00e9ho \u010dloveka, ktor\u00fd len prejde popri posil\u0148ovni a m\u00e1 brucho, na ktorom ostatn\u00ed makaj\u00fa mesiace alebo 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, \u017ee je jedno, \u010di str\u00e1vite cel\u00e9 dni na gau\u010di alebo akt\u00edvne? Ur\u010dite nie. <strong>\u017divotn\u00fdm \u0161t\u00fdlom na\u0161\u0165astie dok\u00e1\u017eete ovplyvni\u0165 mnoho vec\u00ed. <\/strong>Nez\u00e1le\u017e\u00ed na tom, \u010di je va\u0161\u00edm cie\u013eom \u0161t\u00edhlej\u0161ie brucho, pevn\u00e9 stehn\u00e1 alebo vyrysovan\u00e9 ruky. <strong>V\u017edy je potrebn\u00e9 celkovo zn\u00ed\u017ei\u0165 percento telesn\u00e9ho tuku \u2013 teda schudn\u00fa\u0165.<\/strong> Pri chudnut\u00ed za\u010dne tuk mizn\u00fa\u0165 komplexne z cel\u00e9ho tela a \u0165a\u017eko sami ovplyvn\u00edte, \u010di to bude najsk\u00f4r z brucha, stehien alebo zadku. U ka\u017ed\u00e9ho to toti\u017e prebieha trochu inak. Niekto schudne z brucha hne\u010f a u in\u00fdch si t\u00e1to telesn\u00e1 partia dr\u017e\u00ed nadbyto\u010dn\u00fd tuk a\u017e do konca chudnutia. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, pre\u010do nie s\u00fa samotn\u00e9 cviky na brucho \u00fa\u010dinn\u00e9, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Skl\u00e1pa\u010dky a sed-\u013eahy: Pre\u010do v\u00e1m nepom\u00f4\u017eu schudn\u00fa\u0165 z brucha?<\/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.sk\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1124x884.jpg\" alt=\"Chudnutie tuku na bruchu\" class=\"wp-image-263544\" style=\"width:843px;height:663px\" title=\"Chudnutie tuku na bruchu\" 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_zaroven_zvladnutelne_sportove_a_stravovacie_ciele\"><\/span>2. <strong>Nastavte si re\u00e1lne, z\u00e1rove\u0148 zvl\u00e1dnute\u013en\u00e9 \u0161portov\u00e9 a stravovacie ciele<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prip\u00edsa\u0165 si do svojich cie\u013eov, \u017ee chcete do leta six-pack, je s\u00edce ambici\u00f3zne, ale bu\u010fte rad\u0161ej realistom. Svoju pozornos\u0165 presu\u0148te na proces, ktor\u00fd v\u00e1s k vysn\u00edvan\u00e9mu cie\u013eu nakoniec dovedie.<strong> Za\u010dnite t\u00fdm, \u017ee si sp\u00ed\u0161ete konkr\u00e9tne ciele a kroky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu s dosiahnut\u00edm vysn\u00edvan\u00e9ho brucha.<\/strong> Ako by to mohlo vyzera\u0165? V r\u00e1mci tr\u00e9ningu budem v pondelok, stredu a sobotu cvi\u010di\u0165 silovo, v utorok a piatok si p\u00f4jdem na 30 min\u00fat zabeha\u0165. Namiesto sladk\u00fdch n\u00e1pojov budem pi\u0165 len \u010dist\u00fa vodu a ve\u010dern\u00e9 \u010dipsy nahrad\u00edm chrumkavou zeleninou. Je len na v\u00e1s, ako sa toho chop\u00edte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ch\u00e1pem, \u017ee motiv\u00e1cia je na za\u010diatku ve\u013ek\u00e1, ale sk\u00faste to hne\u010f neprehna\u0165 a cho\u010fte na to pomaly. Nem\u00e1 zmysel prevr\u00e1ti\u0165 \u017eivot o 180\u00b0 a o t\u00fd\u017ede\u0148 alebo mesiac zisti\u0165, \u017ee to takto \u010falej nep\u00f4jde. Plni\u0165 tr\u00e9ningov\u00fd pl\u00e1n vrcholov\u00fdch \u0161portovcov pr\u00edsnym jed\u00e1lni\u010dkom nie je v re\u00e1lnom \u017eivote be\u017en\u00fdch \u013eud\u00ed v\u00f4bec jednoduch\u00e9.<strong> Zamerajte sa na mal\u00e9 zmeny, ktor\u00e9 postupne prepa\u0161ujete do svojho ka\u017edodenn\u00e9ho \u017eivota. O nejak\u00fd \u010das sa z nich stane ve\u013ek\u00e1 zmena, ktor\u00e1 v\u00e1s dovedie k va\u0161im cie\u013eom.<\/strong> Nem\u00e1 to by\u0165 len drina, u\u017eite 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 pr\u00edpade, \u017ee v\u00e1s zauj\u00edma viac inform\u00e1ci\u00ed o pl\u00e1novan\u00ed cie\u013eov a udr\u017ean\u00ed motiv\u00e1cie nielen pri cvi\u010den\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 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_Zlepsite_si_stravu_a_vytvorte_si_zdravy_jedalnicek_na_chudnutie\"><\/span>3. <strong>Zlep\u0161ite si stravu a vytvorte si zdrav\u00fd jed\u00e1lni\u010dek na chudnutie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pozrite sa na svoj aktu\u00e1lny stravovac\u00ed re\u017eim a zamyslite sa nad t\u00fdm, \u010di jete dostatok bielkov\u00edn, ovocia, zeleniny a vl\u00e1kniny. Nem\u00e1te v jed\u00e1lni\u010dku \u010dasto zbyto\u010dn\u00e9 kalorick\u00e9 bomby? Aspo\u0148 5 dn\u00ed si zapisujte v\u0161etko, \u010do ste zjedli 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 sa pozrite na svoj z\u00e1znam stravy a zhodno\u0165te, \u010di nerob\u00edte nasledovn\u00e9 chyby, ktor\u00e9 brzdia 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.sk\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-843x1124.jpeg\" alt=\"Jed\u00e1lni\u010dek na schudnutie z brucha\" class=\"wp-image-263473\" title=\"Jed\u00e1lni\u010dek na schudnutie z brucha\" 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>Jete m\u00e1lo bielkov\u00edn alebo si vyber\u00e1te ich nevhodn\u00e9 zdroje<\/strong><\/li>\n<\/ul>\n\n\n\n<p>O bielkovin\u00e1ch sa v \u0161portovom svete hovor\u00ed omnoho viac ako o ostatn\u00fdch \u017eivin\u00e1ch. S\u00fa toti\u017e d\u00f4le\u017eit\u00e9 pre ochranu a rast svalovej hmoty a dok\u00e1\u017eu tie\u017e pom\u00f4c\u0165 pri chudnut\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>Viac bielkov\u00edn v jed\u00e1lni\u010dku zvy\u010dajne znamen\u00e1:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>celkovo ni\u017e\u0161\u00ed energetick\u00fd pr\u00edjem za cel\u00fd de\u0148<\/strong> \u2013 v\u010faka bielkovin\u00e1m sa budete po jedle c\u00edti\u0165 viac a dlh\u0161ie nas\u00fdten\u00fd,<\/li>\n\n\n\n<li><strong>men\u0161iu chu\u0165 na jedlo<\/strong> \u2013 nebudete ma\u0165 tak\u00fa chu\u0165 jes\u0165 nie\u010do navy\u0161e,<\/li>\n\n\n\n<li><strong>ochranu svalovej hmoty pred sp\u00e1len\u00edm na energiu po\u010das chudnutia,<\/strong><\/li>\n\n\n\n<li><strong>vy\u0161\u0161iu stratu tuku pri redukcii hmotnosti&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>v\u00e4\u010d\u0161\u00ed v\u00fddaj energie na tr\u00e1venie potravy<\/strong> \u2013 bielkoviny maj\u00fa v porovnan\u00ed so sacharidmi a s tukmi vy\u0161\u0161\u00ed termick\u00fd efekt stravy. To znamen\u00e1, \u017ee napr\u00edklad zo 100 kcal prijat\u00fdch z bielkov\u00edn re\u00e1lne vyu\u017eijeme 70 \u2013 80 kcal v z\u00e1vislosti od druhu bielkoviny. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Pre v\u00e4\u010d\u0161inu akt\u00edvnych \u013eud\u00ed bude sta\u010di\u0165, ke\u010f ich pr\u00edjem bielkov\u00edn v gramoch bude pribli\u017ene 1,4 a\u017e<\/strong>&nbsp;<strong>2-kr\u00e1t v\u00e4\u010d\u0161\u00ed, ako je ich telesn\u00e1 hmotnos\u0165.<\/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 h\u013eada\u0165 bielkoviny a ako ich ma\u0165 v jed\u00e1lni\u010dku dostatok? Bielkoviny majte v ka\u017edom jedle a vyberajte si hlavne ich kvalitn\u00e9 zdroje. Medzi ne napr\u00edklad patr\u00ed: m\u00e4so (chud\u00e9 \u2013 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\">kuracie<\/a>, mor\u010dacie prsia, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie<\/a> stehno), ryby (<a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tuniak<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sardinky,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\">losos<\/a>), vajcia,<a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> prote\u00edn<\/a>.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Tie m\u00f4\u017eete strieda\u0165 s&nbsp;<a aria-label=\"rostlinn\u00fdmi zdroji b\u00edlkovin (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fdmi zdrojmi bielkov\u00edn<\/a> \u2013 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tempeh\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, \u0161o\u0161ovica, <a aria-label=\"rostlinn\u00e9 proteiny. (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-hrachovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00e9 prote\u00edny<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako sa m\u00f4\u017ee prejavi\u0165 nedostatok bielkov\u00edn, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 varovn\u00fdch sign\u00e1lov, \u017ee m\u00e1te nedostatok bielkov\u00edn<\/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> Jete viac sladkost\u00ed alebo slan\u00fdch poch\u00fa\u0165ok<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Sladkosti a slan\u00e9 poch\u00fa\u0165ky obsahuj\u00fa aj v men\u0161ej porcii ve\u013ek\u00e9 mno\u017estvo jednoduch\u00fdch cukrov, tukov, soli a kal\u00f3ri\u00ed. Z\u00e1rove\u0148 maj\u00fa vo v\u00e4\u010d\u0161ine pr\u00edpadov<strong> n\u00edzky podiel bielkov\u00edn a vl\u00e1kniny. Ve\u013emi v\u00e1s tak nezas\u00fdtia<\/strong> a je mo\u017en\u00e9, \u017ee po zjeden\u00ed jedn\u00e9ho kusu sa hne\u010f zahryznete 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\u00f4\u017ee vies\u0165 k nadmern\u00e9mu energetick\u00e9mu pr\u00edjmu, naberaniu hmotnosti alebo ne\u00faspe\u0161n\u00e9mu chudnutiu. Sk\u00faste tieto jedl\u00e1 obmedzi\u0165 alebo ich aspo\u0148 nahradi\u0165 zdrav\u0161\u00edmi alternat\u00edvami, ktor\u00e9 maj\u00fa viac bielkov\u00edn, vl\u00e1kniny a menej tukov. Vysk\u00fa\u0161ajte napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00e9 ty\u010dinky<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dipsy<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dokol\u00e1du<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s ovl\u00e1da chu\u0165 na sladk\u00e9 a nedok\u00e1\u017eete si s t\u00fdm poradi\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako oklama\u0165 chute 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=\"8350,28792,7185,42481,36025,28936,49009,53680,36310,48997,49021,51160 \" ><\/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 kal\u00f3rie&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Jeden liter pomaran\u010dov\u00e9ho d\u017e\u00fasu obsahuje pribli\u017ene 460 kal\u00f3ri\u00ed a 1 liter piva a\u017e 500 kal\u00f3ri\u00ed. Naopak, liter vody z vodovodn\u00e9ho k\u00fatika m\u00e1 0 kal\u00f3ri\u00ed. Nevyplat\u00ed sa teda pi\u0165 najm\u00e4 vodu? <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ochuten\u00e9 n\u00e1poje<\/strong><\/a><strong> alebo alkohol dok\u00e1\u017eu \u013eahko zv\u00fd\u0161i\u0165 v\u00e1\u0161 denn\u00fd energetick\u00fd pr\u00edjem<\/strong>, \u010do m\u00f4\u017ee rozhodn\u00fa\u0165 o tom, \u010di budete chudn\u00fa\u0165, pribera\u0165 alebo udr\u017eiava\u0165 hmotnos\u0165. Po pive sa navy\u0161e \u010dasto objavuje chu\u0165 na slan\u00e9 jedl\u00e1. Za ve\u010der to v kone\u010dnom d\u00f4sledku m\u00f4\u017ee robi\u0165 <strong>nieko\u013eko stoviek kal\u00f3ri\u00ed navy\u0161e<\/strong>. Ide\u00e1lne sk\u00faste prejs\u0165 na nesladen\u00e9 n\u00e1poje (voda, \u010daje) alebo ich aspo\u0148 nahra\u010fte bezkalorick\u00fdmi variantmi, v ktor\u00fdch s\u00fa namiesto cukru pou\u017eit\u00e9 sladidl\u00e1. Ak v\u00e1m \u010dist\u00e1 voda nechut\u00ed, sk\u00faste si ju osvie\u017ei\u0165 \u010derstvou m\u00e4tou, citr\u00f3nom alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ochuten\u00fdmi BCAA<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Jete m\u00e1lo vl\u00e1kniny<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Jete m\u00e1lo zeleniny, ovocia, strukov\u00edn, celozrnn\u00e9ho pe\u010diva alebo <a href=\"https:\/\/gymbeam.com\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00fdch vlo\u010diek<\/a>? Je teda mo\u017en\u00e9, \u017ee jete m\u00e1lo vl\u00e1kniny. T\u00e1 podporuje zdrav\u00e9 tr\u00e1venie a zvy\u0161uje pocit s\u00fdtosti po jedle. <strong>V\u010faka vy\u0161\u0161iemu pr\u00edjmu vl\u00e1kniny sa budete c\u00edti\u0165 pr\u00edjemne nas\u00fdten\u00ed, aj ke\u010f ste prijali menej kal\u00f3ri\u00ed ne\u017e oby\u010dajne.<\/strong> To m\u00f4\u017ee u\u013eah\u010di\u0165 chudnutie. Mno\u017estvo vl\u00e1kniny v jed\u00e1lni\u010dku navy\u0161ujte postupne. Ka\u017ed\u00fd de\u0148 sk\u00faste zjes\u0165 400 g alebo 5 porci\u00ed zeleniny a ovocia, nieko\u013ekokr\u00e1t t\u00fd\u017edenne si dajte strukovinov\u00e9 jedlo (hummus, polievku, <a aria-label=\"lu\u0161t\u011bninov\u00e9 t\u011bstoviny (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-proteinove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukovinov\u00e9 cestoviny<\/a>), na ra\u0148ajky sk\u00faste ovsen\u00fa ka\u0161u alebo m\u00fcsli s jogurtom a vyberajte si najm\u00e4 celozrnn\u00e9 pe\u010divo a pr\u00edlohy (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/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.sk\/bio-ryza-cierna-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ry\u017ea natural<\/a>). <span class=\"tadv-color\" style=\"color: #ff6600\">[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.sk\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1124x922.jpg\" alt=\"Ako zv\u00fd\u0161i\u0165 pr\u00edjem vl\u00e1kniny?\" class=\"wp-image-263511\" style=\"width:843px;height:692px\" title=\"Ako zv\u00fd\u0161i\u0165 pr\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 sa stravujete v re\u0161taur\u00e1ci\u00e1ch alebo si objedn\u00e1vate don\u00e1\u0161ku jedla<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Niektor\u00e9 jedl\u00e1 z re\u0161taur\u00e1ci\u00ed by pravdepodobne pre\u0161li sitom pre <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdrav\u00fd jed\u00e1lni\u010dek<\/a>, napriek tomu je tak\u00e9to stravovanie z h\u013eadiska chudnutia rizikov\u00e9. Dokonca ani nemus\u00edte zjes\u0165 naraz to najv\u00e4\u010d\u0161ie <strong>menu z fast foodu, aby v\u00e1m skomplikovalo cestu k vyt\u00fa\u017een\u00e9mu bruchu<\/strong>. Bohato sta\u010d\u00ed tak\u00fd nevinn\u00fd zeleninov\u00fd \u0161al\u00e1t zaliaty v\u00fddatnou porciou oleja alebo majon\u00e9zov\u00e9ho dresingu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto be\u017en\u00e9 menu v re\u0161taur\u00e1ci\u00e1ch m\u00f4\u017ee by\u0165 v niektor\u00fdch pr\u00edpadoch hotovou kalorickou bombou, ktor\u00e1 poriadne otrasie energetick\u00fdm pr\u00edjmom. <strong>Nie je nutn\u00e9 sa jed\u00e1l z re\u0161taur\u00e1ci\u00ed hne\u010f vzda\u0165, ale sk\u00faste o v\u00fdbere vhodn\u00e9ho pokrmu viac prem\u00fd\u0161\u013ea\u0165 alebo si doma pripravova\u0165 jedl\u00e1 do krabi\u010diek. <\/strong>V\u010faka tomu budete ma\u0165 kontrolu nad mno\u017estvom a druhom pou\u017eit\u00fdch ingredienci\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri jedle tie\u017e pam\u00e4tajte na to, \u017ee nie je dobr\u00e9 sa prejeda\u0165, a to ani v pr\u00edpade vami starostlivo pripraven\u00e9ho zdrav\u00e9ho jedla. Pre lep\u0161iu kontrolu ve\u013ekosti porci\u00ed sk\u00faste vyu\u017ei\u0165 men\u0161\u00ed tanier a jedzte pomaly. Po jedle by ste sa mali c\u00edti\u0165 s\u00fdty 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 ve\u013ekos\u0165ou porci\u00ed bielkov\u00edn, sacharidov a tukov sa m\u00f4\u017eete in\u0161pirova\u0165 zdrav\u00fdm tanierom<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png\" alt=\"ako m\u00e1 vyzera\u0165 zdrav\u00fd tanier?\" class=\"wp-image-209017\" title=\"Zdrav\u00fd tanier a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1-400x373.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Obr\u00e1zok 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_na_chudnutie\"><\/span>4. <strong>Nastavte si energetick\u00fd pr\u00edjem na chudnutie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa v\u00e1m u\u017e podarilo urobi\u0165 nejak\u00e9 \u00fapravy pod\u013ea predch\u00e1dzaj\u00faceho bodu, je pravdepodobn\u00e9, \u017ee ste zn\u00ed\u017eili svoj energetick\u00fd pr\u00edjem a ani o tom neviete. Pr\u00e1ve ten toti\u017e rozhoduje, \u010di v chudnut\u00ed budete \u00faspe\u0161n\u00ed alebo nie. <strong>V\u00e1\u0161 aktu\u00e1lny energetick\u00fd pr\u00edjem s\u00fa kal\u00f3rie, ktor\u00e9 prij\u00edmate zo stravy, n\u00e1pojov a doplnkov v\u00fd\u017eivy. <\/strong>V pr\u00edpade, \u017ee chcete schudn\u00fa\u0165, mal by by\u0165 ni\u017e\u0161\u00ed ne\u017e v\u00e1\u0161 energetick\u00fd v\u00fddaj, ktor\u00fd zah\u0155\u0148a baz\u00e1lny metabolizmus, pohyb po\u010das d\u0148a, \u0161port a termick\u00fd efekt jedla. V kone\u010dnom d\u00f4sledku je tak potrebn\u00e9 dosta\u0165 sa do kalorick\u00e9ho (energetick\u00e9ho) deficitu, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre redukciu 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 sa tr\u00e1pi\u0165 \u0165a\u017ekou matematikou. Ko\u013eko kal\u00f3ri\u00ed by ste mali jes\u0165 na dosiahnutie energetick\u00e9ho deficitu, si m\u00f4\u017eete jednoducho vypo\u010d\u00edta\u0165 pomocou kalkula\u010dky v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00fd n\u00e1vod, ako po\u010d\u00edta\u0165 kal\u00f3rie, a dosiahnu\u0165 tak svoje ciele<\/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_Zacnite_sa_venovat_silovemu_treningu\"><\/span><strong>5. Za\u010dnite sa venova\u0165 silov\u00e9mu tr\u00e9ningu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste \u010dakali, \u017ee v\u00e1m na schudnutie z brucha bude sta\u010di\u0165 nieko\u013eko stoviek skl\u00e1pa\u010diek, tak v\u00e1s sklamem. Bru\u0161n\u00e9 svaly s\u00edce na svoj rast potrebuj\u00fa by\u0165 za\u0165a\u017eovan\u00e9 rovnako ako v\u0161etky ostatn\u00e9, ale tak\u00fdm ist\u00fdm pohybom st\u00e1le dookola six-pack proste nedosiahnete.<strong> Rad\u0161ej vsa\u010fte na <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>komplexn\u00fd silov\u00fd tr\u00e9ning<\/strong><\/a><strong>, v ktorom budete posil\u0148ova\u0165 svaly cel\u00e9ho tela, a tr\u00e9ning brucha pridajte 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uistite sa, \u017ee v tr\u00e9ningu m\u00e1te viack\u013abov\u00e9 cviky, ako s\u00fa napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drepy<\/a>, m\u0155tvy \u0165ah alebo zhyby, pri ktor\u00fdch zap\u00e1jate viac svalov naraz. Pri spr\u00e1vnom vykon\u00e1van\u00ed t\u00fdchto cvikov navy\u0161e <strong>aktivujete stred tela<\/strong>, ktor\u00e9ho s\u00fa\u010das\u0165ou s\u00fa tie\u017e bru\u0161n\u00e9 svaly. Cviky s\u00fa fyzicky n\u00e1ro\u010dn\u00e9 a zap\u00e1jaj\u00fa sa pri nich ve\u013ek\u00e9 svaly. V\u010faka tomu budete spa\u013eova\u0165 viac kal\u00f3ri\u00ed ako napr\u00edklad pri bicepsovom zdvihu.<\/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\u00e9ning m\u00e1 taktie\u017e v\u00fdhodu v tom, \u017ee nakopne metabolizmus, ktor\u00fd potom pracuje na vy\u0161\u0161ie obr\u00e1tky e\u0161te nieko\u013eko hod\u00edn (a\u017e 48) po docvi\u010den\u00ed.<\/strong> Po \u0165a\u017ekom tr\u00e9ningu sa va\u0161e svaly potrebuj\u00fa nielen zregenerova\u0165, ale aj doplni\u0165 vy\u010derpan\u00e9 energetick\u00e9 z\u00e1soby, a na to potrebuj\u00fa mno\u017estvo energie. <span class=\"tadv-color\" style=\"color: #ff6600\">[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.sk\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9ning a chudnutie z brucha\" class=\"wp-image-263558\" style=\"width:843px;height:562px\" title=\"Silov\u00fd tr\u00e9ning a chudnutie z brucha\" 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_Zacnite_behat_plavat_jazdit_na_bicykli_alebo_kolieskovych_korculiach\"><\/span>6. <strong>Za\u010dnite beha\u0165, pl\u00e1va\u0165, jazdi\u0165 na bicykli alebo kolieskov\u00fdch kor\u010duliach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e sme si hovorili, \u017ee ke\u010f chcete ma\u0165 vidite\u013en\u00e9 svaly na bruchu, je potrebn\u00e9 schudn\u00fa\u0165, a tak by\u0165 v energetickom deficite. To docielite kalorick\u00fdm deficitom \u2013 \u010di\u017ee budete jes\u0165 menej kal\u00f3ri\u00ed, ako vyd\u00e1te. S t\u00fdm v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 pr\u00e1ve ak\u00fdko\u013evek vytrvalostn\u00fd \u0161port.<\/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 hne\u010f beha\u0165 marat\u00f3ny<\/strong> alebo str\u00e1vi\u0165 hodiny na bicykli. Vyberte si aktivitu, ktor\u00e1 v\u00e1s bav\u00ed, a postupne predl\u017eujte tr\u00e9ning. Medzi ob\u013e\u00faben\u00e9 formy vytrvalostn\u00fdch kardio \u0161portov patr\u00ed okrem <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">behu<\/a> a cyklistiky tie\u017e jazda na kolieskov\u00fdch kor\u010duliach, pl\u00e1vanie, tanec alebo r\u00fdchla ch\u00f4dza. A ak v\u00e1s dlhotrvaj\u00face vytrvalostn\u00e9 aktivity nebavia a chcete u\u0161etri\u0165 trochu \u010dasu, tak vysk\u00fa\u0161ajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u017eno ste niekde po\u010duli, \u017ee pri chudnut\u00ed mus\u00edte sledova\u0165 tepov\u00fa frekvenciu, aby ste boli v z\u00f3ne spa\u013eovania tukov. To na\u0161\u0165astie robi\u0165 nemus\u00edte. Ak v\u00e1s zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/je-naozaj-dolezite-sledovat-svoj-pulz-pocas-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> <strong>Je naozaj d\u00f4le\u017eit\u00e9 sledova\u0165 svoj pulz po\u010das tr\u00e9ningu?<\/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_Urobte_si_svoj_treningovy_plan_na_chudnutie\"><\/span>7. <strong>Urobte si svoj tr\u00e9ningov\u00fd pl\u00e1n na chudnutie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sa hovor\u00ed, \u017ee 100 \u013eud\u00ed, 100 chut\u00ed, tak rovnako by mohlo by\u0165 100 \u013eud\u00ed, 100 tr\u00e9ningov\u00fdch pl\u00e1nov. <strong>Ka\u017ed\u00fd by mal ma\u0165 ten svoj, ktor\u00fd je prisp\u00f4soben\u00fd jeho cie\u013eom, denn\u00e9mu programu, fyzickej kond\u00edcii at\u010f.<\/strong> Pl\u00e1n cvi\u010den\u00ed si m\u00f4\u017eete rozp\u00edsa\u0165 na t\u00fd\u017ede\u0148 \u010di mesiac a pod\u013ea potrieb ho meni\u0165. Najprv si rozp\u00ed\u0161te typy tr\u00e9ningu na jednotliv\u00e9 dni a nezabudnite tie\u017e na odpo\u010dinok. Potom m\u00f4\u017eete by\u0165 konkr\u00e9tnej\u0161\u00ed a rozp\u00edsa\u0165 si jednotliv\u00e9 cviky, vybran\u00fa z\u00e1\u0165a\u017e,&nbsp; \u010das odpo\u010dinku, po\u010dty s\u00e9ri\u00ed a opakovan\u00ed.<strong> Pred tr\u00e9ningom sa v\u017edy rozohrejte (beh na p\u00e1se, r\u00fdchla ch\u00f4dza), potom rozh\u00fdbte cel\u00e9 telo pomocou dynamick\u00e9ho stre\u010dingu a po skon\u010den\u00ed hlav<\/strong><strong>nej \u010dasti zara\u010fte cool down a statick\u00e9 na\u0165ahovanie.<\/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\">De\u0148<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9ning<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pr\u00edklady cvikov na zaradenie<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pondelok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9ning cel\u00e9ho tela<\/td><td class=\"has-text-align-center\" data-align=\"center\">Drepy s ve\u013ekou \u010dinkou, rumunsk\u00fd m\u0155tvy \u0165ah s jednoru\u010dkou, tlaky s ve\u013ekou \u010dinkou nad hlavu, pri\u0165ahovanie ve\u013ekej \u010dinky v predklone, pri\u0165ahovanie n\u00f4h vo vise na hrazde v <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-system-ab-straps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1vese<\/a>, \u00faklony do str\u00e1n s<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> kettlebellom<\/a>, V-ups na brucho<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Utorok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Jazda na kolieskov\u00fdch kor\u010duliach 45 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Streda<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok (prech\u00e1dzka)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160tvrtok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9ning cel\u00e9ho tela<\/td><td class=\"has-text-align-center\" data-align=\"center\">M\u0155tvy \u0165ah s ve\u013ekou \u010dinkou, v\u00fdpady s kettlebellom, kettlebell swingy, k\u013euky, rozpa\u017eovanie s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dkami<\/a>, s\u0165ahovanie kladky na triceps, sit-upy na ve\u013ekej lopte, bo\u010dn\u00fd plank s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">TRX<\/a>, posil\u0148ovanie s kolieskom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Piatok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pl\u00e1vanie 40 min\u00fat vo\u013en\u00fdm \u0161t\u00fdlom<\/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\u010dinok (prech\u00e1dzka)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nede\u013ea<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">HIIT<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 sek. pauza, 30 sek. cvi\u010denie: plank, v\u00fdpady s v\u00fdskokom, k\u013euky s TRX, v\u00fdskoky na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">debnu<\/a>, rot\u00e1cia v sede s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/medicinbal-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">medicinbalom<\/a>, skoky cez \u0161vihadlo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Do tr\u00e9ningov\u00e9ho pl\u00e1nu si m\u00f4\u017eete prida\u0165 \u00fa\u010dinn\u00e9 cviky na brucho in\u0161pirovan\u00e9 na\u0161\u00edm videom<\/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-video is-provider-youtube wp-block-embed-youtube 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 brucho l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/rRs8ZvoXA4A?start=606&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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_V_priebehu_dna_sa_co_najviac_hybte\"><\/span>8. <strong>V priebehu d\u0148a sa \u010do najviac h\u00fdbte<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pohybov\u00e1 aktivita hr\u00e1 ve\u013ek\u00fa rolu po\u010das chudnutia, ale nemus\u00edte v\u0161etky sily zamera\u0165 na \u0161port. Va\u0161e telo vyu\u017e\u00edva energiu, ktor\u00fa mu dod\u00e1te prostredn\u00edctvom jedla, na zachovanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed, ako je d\u00fdchanie, a <strong>hne\u010f druh\u00fdm najv\u00e4\u010d\u0161\u00edm \u017er\u00fatom kal\u00f3ri\u00ed s\u00fa <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>be\u017en\u00e9 aktivity<\/strong><\/a><strong>, ktor\u00e9 rob\u00edte po\u010das d\u0148a<\/strong>. Patr\u00ed tam napr\u00edklad ch\u00f4dza do pr\u00e1ce, ve\u0161anie bielizne alebo hodina pln\u00e1 smiechu str\u00e1ven\u00e1 s va\u0161ou kamar\u00e1tkou.<\/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.sk\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-749x1124.jpg\" alt=\"\u010co v\u0161etko ovplyv\u0148uje n\u00e1\u0161 v\u00fddaj\" class=\"wp-image-263579\" title=\"\u010co v\u0161etko ovplyv\u0148uje n\u00e1\u0161 v\u00fddaj\" 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\u00fddaj po\u010das d\u0148a je s\u00fa\u010det kal\u00f3ri\u00ed, ktor\u00e9 s\u00fa potrebn\u00e9 pre:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>baz\u00e1lny metabolizmus <\/strong>\u2013 energia, ktor\u00fa na\u0161e telo potrebuje na zachovanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed, ako je d\u00fdchanie alebo srdcov\u00e1 \u010dinnos\u0165 po\u010das sp\u00e1nku alebo hlbok\u00e9ho odpo\u010dinku,<\/li>\n\n\n\n<li><strong>pokojov\u00fd metabolizmus<\/strong> \u2013 energia nutn\u00e1 na zachovanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed v pokoji bez \u010fal\u0161ej aktivity tvor\u00ed 60 \u2013 75 % v\u00fddaja,<\/li>\n\n\n\n<li><strong>termick\u00fd efekt stravy<\/strong> \u2013&nbsp; energia potrebn\u00e1 na tr\u00e1venie jedla tvor\u00ed cca 10 % v\u00fddaja,<\/li>\n\n\n\n<li><strong>termick\u00fd efekt be\u017en\u00fdch denn\u00fdch aktiv\u00edt <\/strong>\u2013 predstavuje energiu, ktor\u00e1 je potrebn\u00e1 na ne\u0161portov\u00e9 pohybov\u00e9 aktivity, ako je ch\u00f4dza do pr\u00e1ce, pr\u00edprava jedla alebo \u010distenie zubov, a tvor\u00ed cca 15 % v\u00fddaja,<\/li>\n\n\n\n<li><strong>termick\u00fd efekt aktivity <\/strong>\u2013 energia spotrebovan\u00e1 po\u010das pl\u00e1novanej fyzickej aktivity, napr\u00edklad tr\u00e9ningu \u010di pretekov, tvor\u00ed cca 5 % v\u00fddaja. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Okrem toho, \u017ee si starostlivo priprav\u00edte tr\u00e9ningov\u00fd pl\u00e1n, poprem\u00fd\u0161\u013eajte, ako zv\u00fd\u0161i\u0165 energetick\u00fd v\u00fddaj po\u010das d\u0148a. Sk\u00faste napr\u00edklad viac chodi\u0165, vezmite v\u00e1\u0161ho partnera na romantick\u00fa prech\u00e1dzku namiesto sedenia pri filme alebo namiesto auta vyu\u017eite bicykel na cestu do pr\u00e1ce. Kedyko\u013evek to p\u00f4jde, vyme\u0148te v\u00fd\u0165ah a eskal\u00e1tor za schody. <strong>Ke\u010f sa napr\u00edklad 65 kg \u017eena rozhodne namiesto v\u00fd\u0165ahu v\u017edy vyu\u017e\u00edva\u0165 schody, ktor\u00e9 bude vych\u00e1dza\u0165 svi\u017ene a za cel\u00fd de\u0148 nazbiera 20 min\u00fat touto ne\u0161portovou aktivitou, tak sp\u00e1li 200 kal\u00f3ri\u00ed navy\u0161e. <\/strong>T\u00fd\u017edenne to je 1400 kcal a za mesiac m\u00f4\u017ee t\u00e1to \u017eena schudn\u00fa\u0165 viac ne\u017e 600 g tuku. A to len v\u010faka tomu, \u017ee sa prestala viez\u0165 v\u00fd\u0165ahom. Ke\u010f k tomu prid\u00e1 \u013eahk\u00fa \u00fapravu jed\u00e1lni\u010dka a n\u00e1jde si nejak\u00fa pravideln\u00fa \u0161portov\u00fa aktivitu, m\u00f4\u017ee sa do\u010dka\u0165 e\u0161te v\u00fdraznej\u0161\u00edch v\u00fdsledkov. <span class=\"tadv-color\" style=\"color: #ff6600\">[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_sa_pracovat_so_stresom\"><\/span>9. <strong>Nau\u010dte sa pracova\u0165 so stresom&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00e1ci nest\u00edhate, v\u0161etko okolo v\u00e1s sa r\u00faca, nem\u00e1te \u010das cvi\u010di\u0165 a v\u00e1hu ste rad\u0161ej schovali pod poste\u013e, aby v\u00e1m n\u00e1hodou nepri\u0161la do cesty. Niekedy toho m\u00e1me na tanieri menej, niekedy viac, to je prirodzen\u00e9. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Stres<\/strong><\/a><strong> s nami dok\u00e1\u017ee ob\u010das pekne zam\u00e1va\u0165, a preto je d\u00f4le\u017eit\u00e9 sa s n\u00edm nau\u010di\u0165 pracova\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysk\u00fa\u0161ajte nieko\u013eko osved\u010den\u00fdch techn\u00edk:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>zara\u010fte dychov\u00e9 cvi\u010denie <\/strong>\u2013 hlbok\u00fd n\u00e1dych a v\u00fddych,<\/li>\n\n\n\n<li><strong>z\u00e1jdite do pr\u00edrody,<\/strong><\/li>\n\n\n\n<li><strong>p\u00ed\u0161te si denn\u00edk,<\/strong><\/li>\n\n\n\n<li><strong>s\u00fastre\u010fte sa iba na veci, ktor\u00e9 dok\u00e1\u017eete ovplyvni\u0165,<\/strong><\/li>\n\n\n\n<li><strong>doprajte si mas\u00e1\u017e, kozmetiku alebo in\u00fa formu relax\u00e1cie,<\/strong><\/li>\n\n\n\n<li><strong>z\u00e1jdite si na k\u00e1vu s kamar\u00e1tom\/ kamar\u00e1tkou,<\/strong><\/li>\n\n\n\n<li><strong>vysk\u00fa\u0161ajte medit\u00e1ciu<\/strong> \u2013 napr. pod\u013ea mindfulness aplik\u00e1cie,<\/li>\n\n\n\n<li><strong>po\u010d\u00favajte relaxa\u010dn\u00fa hudbu,<\/strong><\/li>\n\n\n\n<li><strong>perfektne m\u00f4\u017ee posl\u00fa\u017ei\u0165 aj sauna, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">otu\u017eovanie<\/a> alebo tepl\u00fd k\u00fape\u013e,<\/strong><\/li>\n\n\n\n<li><strong>zacvi\u010dte si s chu\u0165ou, napr. jogu, silov\u00fd tr\u00e9ning.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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.sk\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1124x749.jpg\" alt=\"Ako zn\u00ed\u017ei\u0165 stres?\" class=\"wp-image-263593\" style=\"width:843px;height:562px\" title=\"Ako zn\u00ed\u017ei\u0165 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_odpocivajte_a_relaxujte\"><\/span><strong>10. Pravidelne odpo\u010d\u00edvajte a relaxujte<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemus\u00edte sa rovno v\u00e1\u013ea\u0165 doma pri telev\u00edzii, ale pl\u00e1nujte si v t\u00fd\u017edni aspo\u0148 1 \u2013 2 dni bez \u0165a\u017ek\u00e9ho tr\u00e9ningu. Pokojne zara\u010fte nejak\u00fa aktivitu, pri ktorej viete, \u017ee je pre v\u00e1s odpo\u010dinkov\u00e1. Pre niekoho to je prech\u00e1dzka, na\u0165ahovanie alebo pomal\u00fd beh. <strong>Odpo\u010dinok je d\u00f4le\u017eit\u00e1 s\u00fa\u010das\u0165 celkov\u00e9ho sna\u017eenia. <\/strong>Je to \u010das, v ktorom va\u0161e telo dop\u013a\u0148a z\u00e1soby energie (z\u00e1sobn\u00e9ho sacharidu glykog\u00e9nu) a tekut\u00edn po tr\u00e9ningu. Svaly taktie\u017e potrebuj\u00fa \u010das na regener\u00e1ciu, aby na \u010fal\u0161om tr\u00e9ningu zvl\u00e1dli e\u0161te vy\u0161\u0161iu z\u00e1\u0165a\u017e ne\u017e naposledy. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Regener\u00e1ciu<\/a> m\u00f4\u017eete podpori\u0165 aj efekt\u00edvnymi mas\u00e1\u017enymi pom\u00f4ckami, ako je mas\u00e1\u017eny <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vibracny-valec-na-cvicenie-v-roll-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">valec<\/a> alebo<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> pi\u0161to\u013e.<\/a> <span class=\"tadv-color\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Nepodcenujte_silu_spanku\"><\/span><strong>11. Nepodce\u0148ujte silu sp\u00e1nku&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak budete ma\u0165 perfektne nastaven\u00fd tr\u00e9ning aj jed\u00e1lni\u010dek, ale ned\u00e1te svojmu telu dostatok odpo\u010dinku a sp\u00e1nku, v\u00fdsledky najsk\u00f4r nebud\u00fa tak\u00e9, ako ste \u010dakali. Je to dan\u00e9 nieko\u013ek\u00fdmi faktormi.<strong> Nedostato\u010dn\u00fd sp\u00e1nok m\u00f4\u017ee napr\u00edklad ovplyvni\u0165 hladinu horm\u00f3nov <\/strong>(\u2191grel\u00edn \u2013 horm\u00f3n hladu, \u2193lept\u00edn \u2013 horm\u00f3n s\u00fdtosti), kv\u00f4li ktor\u00fdm potom m\u00f4\u017eete ma\u0165 v\u00e4\u010d\u0161iu chu\u0165 do jedla a vybera\u0165 menej vhodn\u00e9 druhy potrav\u00edn. Celkovo sa ukazuje, \u017ee je sp\u00e1nkov\u00e1 depriv\u00e1cia spojen\u00e1 s \u010dastej\u0161\u00edm ne\u00faspechom v chudnut\u00ed. Sp\u00e1nok je tie\u017e d\u00f4le\u017eit\u00fd na udr\u017eanie svalovej hmoty po\u010das chudnutia. Pri jeho nedostato\u010dnej d\u013a\u017eke alebo kvalite navy\u0161e m\u00f4\u017ee d\u00f4js\u0165 k zn\u00ed\u017eeniu hladiny testoster\u00f3nu. <strong>Z t\u00fdchto d\u00f4vodov<\/strong> <strong>sk\u00faste svoje celkov\u00e9 sna\u017eenie podpori\u0165 7 \u2013 9 hodinami sp\u00e1nku. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e1nok m\u00f4\u017ee ovplyvni\u0165 nielen chudnutie, ale aj \u0161portov\u00fd v\u00fdkon a \u010fal\u0161ie d\u00f4le\u017eit\u00e9 aspekty \u017eivota. O v\u00fdzname sp\u00e1nku si m\u00f4\u017eete pre\u010d\u00edta\u0165 viac v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co sa stane s va\u0161\u00edm telom, ke\u010f m\u00e1lo sp\u00edte?<\/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=\"12_Sledujte_nielen_vahu_ale_aj_telesne_obvody\"><\/span><strong>12. Sledujte nielen v\u00e1hu, ale aj telesn\u00e9 obvody<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sledovanie v\u00e1\u0161ho pokroku neznamen\u00e1, \u017ee st\u00fapnete na v\u00e1hu ka\u017ed\u00e9 r\u00e1no so zadr\u017ean\u00fdm dychom. <strong>Rad\u0161ej si na za\u010diatku v\u00e1\u0161ho sna\u017eenia zmerajte telesn\u00e9 obvody \u2013 p\u00e1s, boky, zadok a pokojne aj ruky a stehn\u00e1. <\/strong>Pre udr\u017eanie smeru, motiv\u00e1cie a z\u00edskanie sp\u00e4tnej v\u00e4zby k svojmu sna\u017eeniu si napl\u00e1nujte kontroln\u00e9 meranie jedenkr\u00e1t za 2 t\u00fd\u017edne. Na to sa pokojne raz mesa\u010dne zv\u00e1\u017ete alebo si z\u00e1jdite na InBody, ktor\u00e9 v\u00e1m nameria tie\u017e mno\u017estvo svalov a tuku. Takisto si m\u00f4\u017eete robi\u0165 fotky progresu a porovn\u00e1va\u0165 ich.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravdepodobne na nich uvid\u00edte zmeny, ktor\u00e9 ste sami na sebe ani nezaregistrovali. <strong>Pri meran\u00ed progresu je d\u00f4le\u017eit\u00e9 v\u00e1\u017ei\u0165 sa a mera\u0165 za rovnak\u00fdch alebo aspo\u0148 podobn\u00fdch podmienok.<\/strong> To znamen\u00e1 mera\u0165 sa v rovnakom dennom \u010dase, v podobnom oble\u010den\u00ed a bra\u0165 do \u00favahy, \u010di ste predt\u00fdm jedli alebo vyu\u017eili toaletu. U \u017eien sa tie\u017e berie do \u00favahy prebiehaj\u00faca f\u00e1za men\u0161trua\u010dn\u00e9ho cyklu. Ten toti\u017e dok\u00e1\u017ee s hmotnos\u0165ou poriadne zam\u00e1va\u0165.<\/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.sk\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1124x749.jpg\" alt=\"Doplnky v\u00fd\u017eivy na spa\u013eovanie tuku\" class=\"wp-image-263608\" style=\"width:843px;height:562px\" title=\"Doplnky v\u00fd\u017eivy na spa\u013eovanie 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_Vyuzite_spalovace_tuku_a_dalsie_vhodne_doplnky_stravy\"><\/span><strong><strong>13. Vyu\u017eite spa\u013eova\u010de tuku a \u010fal\u0161ie vhodn\u00e9 doplnky stravy<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste prem\u00fd\u0161\u013eali, ako e\u0161te viac zefekt\u00edvni\u0165 svoje sna\u017eenie, tak zv\u00e1\u017ete zaradenie doplnkov stravy na podporu chudnutia. Pred v\u00fdkonom m\u00f4\u017eete vyu\u017ei\u0165 \u00fa\u010dinn\u00fa komplexn\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/predtreningovy-stimulant-thor-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">predtr\u00e9ningovku<\/a>, ktor\u00e1 v\u00e1s poriadne nakopne a <strong>pod\u00e1te lep\u0161\u00ed v\u00fdkon \u010di sp\u00e1lite viac kal\u00f3ri\u00ed.<\/strong> Pri redukcii sa osved\u010duj\u00fa aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/spalovac-tukov-nero-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spa\u013eova\u010de<\/a> tukov, ktor\u00e9 <strong>obsahuj\u00fa \u00fa\u010dinn\u00e9 l\u00e1tky pre maxim\u00e1lnu podporu chudnutia.<\/strong> Skvelou vo\u013ebou m\u00f4\u017eu by\u0165 \u010falej doplnky \u0161peci\u00e1lne navrhnut\u00e9 na <a aria-label=\"sn\u00ed\u017een\u00ed chuti k j\u00eddlu. (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zn\u00ed\u017eenie chuti do jedla<\/a>. <strong>A pre v\u00e4\u010d\u0161\u00ed pocit s\u00fdtosti <\/strong>m\u00f4\u017eete do jed\u00e1lni\u010dka prida\u0165 vl\u00e1kninu v podobe<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> psyllia<\/a> alebo v tej <a href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabl\u010dnej<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[19\u201321]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span><strong>\u010co si z toho vzia\u0165?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e viete, \u017ee na z\u00edskanie \u0161t\u00edhleho brucha nie je nutn\u00e9 robi\u0165 nekone\u010dn\u00e9 s\u00e9rie skl\u00e1pa\u010diek. <strong>Rad\u0161ej sa zamerajte na zmeny v jed\u00e1lni\u010dku, vhodne si nastavte svoj tr\u00e9ningov\u00fd pl\u00e1n, do ktor\u00e9ho pridajte ako vytrvalostn\u00fd \u0161port, tak silov\u00e9 cvi\u010denie, a sk\u00faste sa viac h\u00fdba\u0165 po\u010das d\u0148a. <\/strong>Myslite tie\u017e na dostato\u010dn\u00fd sp\u00e1nok a odpo\u010dinok medzi tr\u00e9ningami. Potom u\u017e len sta\u010d\u00ed sledova\u0165 progres, by\u0165 trpezliv\u00fd a svoj pl\u00e1n dlhodobo dodr\u017eiava\u0165. Ur\u010dite si n\u00e1jdete svoju cestu, ktor\u00e1 v\u00e1s bude bavi\u0165 a z\u00e1rove\u0148 na nej postupn\u00fdmi krokmi dosiahnete svoje ciele.<\/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\u00e9 tipy, ako schudn\u00fa\u0165 tuk na bruchu? Pode\u013ete sa o ne s nami v koment\u00e1roch. A ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, tak ho nezabudnite zdie\u013ea\u0165 so svojimi priate\u013emi.&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 ste si priali schudn\u00fa\u0165 a z\u00edska\u0165 pevn\u00e9 brucho, ale nevedeli ste, ako na to? Tak nev\u00e1hajte a spoznajte 13 tipov, ktor\u00e9 v\u00e1m poradia so stravou, tr\u00e9ningom a \u010fal\u0161\u00edmi oblas\u0165ami na dosiahnutie \u0161t\u00edhleho brucha.<\/p>\n","protected":false},"author":129,"featured_media":263417,"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":[2],"tags":[6171,6046,6123,6062],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-266093","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-brucho","9":"tag-chudnutie","10":"tag-cvicenie","11":"tag-trening","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pre \u0161t\u00edhle brucho nemus\u00edte robi\u0165 len cviky na brucho. V \u010dl\u00e1nku sa dozviete 13 tipov, ako r\u00fdchlo schudn\u00fa\u0165 z brucha a na liposukciu u\u017e m\u00f4\u017eete zabudn\u00fa\u0165.\" \/>\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\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pre \u0161t\u00edhle brucho nemus\u00edte robi\u0165 len cviky na brucho. 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