{"id":268011,"date":"2018-01-06T09:56:00","date_gmt":"2018-01-06T08:56:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=268011"},"modified":"2023-07-26T17:09:49","modified_gmt":"2023-07-26T15:09:49","slug":"je-mozne-premenit-tuk-na-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/je-mozne-premenit-tuk-na-svaly\/","title":{"rendered":"Je naozaj mo\u017en\u00e9 premeni\u0165 tuk na svaly?"},"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\/je-mozne-premenit-tuk-na-svaly\/#Preco_je_to_tak\" title=\"Pre\u010do je to tak?\">Pre\u010do je to tak?<\/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\/je-mozne-premenit-tuk-na-svaly\/#Deficit_kalorii_a_silovy_trening\" title=\"Deficit kal\u00f3ri\u00ed a silov\u00fd tr\u00e9ning\">Deficit kal\u00f3ri\u00ed a silov\u00fd tr\u00e9ning<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Premena tuku na svaly je nov\u00fd koncept, ktor\u00fd sa v poslednej dobe tla\u010d\u00ed do fitness m\u00e9di\u00ed, av\u0161ak<strong> bez vysvetlenia ako sa to d\u00e1 re\u00e1lne zrealizova\u0165.<\/strong><\/p>\n\n\n\n<p>Skuto\u010dn\u00fd <strong>p\u00f4vod tohto tvrdenia nie je zn\u00e1my,<\/strong> ist\u00e9 je len to, \u017ee ide <strong>o nespr\u00e1vnu interpret\u00e1ciu faktov.<\/strong> Nekr\u00fa\u0165me sa okolo hor\u00facej ka\u0161e a povedzme si to na rovinu. Pravda je tak\u00e1, \u017ee tuky nie je mo\u017en\u00e9 premeni\u0165 na svalov\u00fa hmotu. Naozaj nie! Za spr\u00e1vnych okolnost\u00ed v\u0161ak <strong>dok\u00e1\u017eeme <a href=\"https:\/\/examine.com\/outcomes\/body-fat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuk spa\u013eova\u0165<\/a><\/strong>, a n\u00e1sledne <strong><a title=\"prote\u00edny\" href=\"https:\/\/examine.com\/supplements\/muscle-builder\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">budova\u0165 svalov\u00fa hmotu<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-871263900.jpg\" alt=\"Je mo\u017en\u00e9 premie\u0148a\u0165 tuk na svaly?\" width=\"843\" height=\"562\" title=\"Je mo\u017en\u00e9 premie\u0148a\u0165 tuk na svaly?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_je_to_tak\"><\/span>Pre\u010do je to tak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tuky a svaly s\u00fa <strong>\u00faplne odli\u0161n\u00e9 bioakt\u00edvne zl\u00fa\u010deniny.<\/strong> Tuk tvoria triglyceridy, a sval pozost\u00e1va z myofibrilov, ktor\u00e9 narozdiel od tuku obsahuj\u00fa men\u0161ie jednotky naz\u00fdvan\u00e9 <strong>kontraktiln\u00e9 prote\u00edny<\/strong> <em>(akt\u00edn a myoz\u00edn)<\/em> a <strong>dus\u00edk<\/strong><em> (akt\u00edvny pri s\u0165ahovan\u00ed svalov).<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednoducho povedan\u00e9, tuky a svaly <strong>s\u00fa ve\u013emi odli\u0161n\u00e9 tkaniv\u00e1,<\/strong> a preto nemaj\u00fa schopnos\u0165 premie\u0148a\u0165 sa z jedn\u00e9ho na druh\u00e9. Mo\u017enos\u0165 premeny tuku na svalstvo v\u0161ak so sebou prin\u00e1\u0161a \u010fal\u0161iu d\u00f4le\u017eit\u00fa ot\u00e1zku: <strong>Je mo\u017en\u00e9 p\u00e1li\u0165 tuky a s\u00fa\u010dasne budova\u0165 svaly?<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-617569618.jpg\" alt=\"Je mo\u017en\u00e9 premie\u0148a\u0165 tuk na svaly?\" width=\"843\" height=\"562\" title=\"Je mo\u017en\u00e9 premie\u0148a\u0165 tuk na svaly?\"\/><\/figure>\n<\/div>\n\n\n<p>Ide\u00e1lne je sa s\u00fastredi\u0165 bu\u010f na jedno, alebo na druh\u00e9.<strong> Ide toti\u017e o \u00faplne opa\u010dn\u00e9 deje.<\/strong> Spa\u013eovanie tuku je v\u00fdhodn\u00e9 <strong>v katabolickom stave<\/strong> pri kalorickom deficite <em>(sp\u00e1li\u0165 v\u00e4\u010d\u0161ie mno\u017estvo kal\u00f3ri\u00ed ako skonzumova\u0165).<\/em>&nbsp;Budovanie svalov je pr\u00e1ve naopak optimalizovan\u00e9<strong> v anabolickom stave<\/strong>, teda vtedy, ke\u010f telo prijme viac kal\u00f3ri\u00ed <em>(najm\u00e4 v podobe bielkov\u00edn)<\/em> ako sp\u00e1li.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na z\u00e1klade t\u00fdchto faktov sa zd\u00e1 by\u0165 <strong>nemo\u017en\u00e9 spa\u013eova\u0165 tuky a budova\u0165 svaly s\u00fa\u010dasne.<\/strong> Dobr\u00e1 spr\u00e1va ale je, \u017ee k tomu m\u00f4\u017ee d\u00f4js\u0165, ale vy\u017eaduje si to <strong>ve\u013ea \u00fasilia a \u0161pecifick\u00fdch okolnost\u00ed.<\/strong> Je to teda n\u00e1ro\u010dnej\u0161ie, ako keby ste robili jedno a druh\u00e9 zvl\u00e1\u0161\u0165.<\/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=\"53248,64381,67330,67804\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deficit_kalorii_a_silovy_trening\"><\/span>Deficit kal\u00f3ri\u00ed a silov\u00fd tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod\u013ea <a title=\"Gaining muscle mass in a deficit vs. bulking \" href=\"http:\/\/sci-fit.net\/2017\/bulking-deficit-gaining\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vedeckej \u0161t\u00fadie<\/a> je najjednoduch\u0161ie vybudova\u0165 si svaly pri deficite kal\u00f3ri\u00ed, ak m\u00e1te nadv\u00e1hu a nem\u00e1te ve\u013ek\u00e9 sk\u00fasenosti s cvi\u010den\u00edm. Je to sp\u00f4soben\u00e9 t\u00fdm, \u017ee <strong>m\u00e1te viac telesn\u00e9ho tuku<\/strong> a va\u0161e <strong>telo m\u00e1 tak v\u00e4\u010d\u0161iu z\u00e1sobu energie<\/strong> (z tuku), tak\u017ee <strong>nebude rozklada\u0165 svalov\u00e9 <a href=\"https:\/\/gymbeam.sk\/aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a>.<\/strong> D\u00f4vodom pre\u010do vid\u00edte r\u00fdchle v\u00fdsledky je to, \u017ee netr\u00e9nujete pravidelne a va\u0161e telo si e\u0161te na pohyb nezvyklo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00fdto scen\u00e1r<strong> m\u00f4\u017ee vytvori\u0165 il\u00faziu premeny tuku na sval,<\/strong> skuto\u010dnos\u0165 je v\u0161ak tak\u00e1, \u017ee \u010dlovek <strong>spa\u013euje tuky a na ich mieste vytv\u00e1ra svaly.<\/strong> Je to v\u0161ak ove\u013ea zlo\u017eitej\u0161ie pre \u0161portovcov alebo pravidelne trenuj\u00facich \u013eud\u00ed, preto\u017ee u nich sa <strong>v\u00fdsledky dostavia za dlh\u00fd \u010das.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravdepodobne najlep\u0161ou strat\u00e9giou je okrem silov\u00fdch cvi\u010den\u00ed aj stav kalorick\u00e9ho deficitu (250 &#8211; 350 kcal) a <strong>udr\u017eanie v\u00e1\u0161ho pr\u00edjmu <a title=\"prote\u00edny\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">bielkov\u00edn<\/a> 1,5 g na 1 kg telesnej hmotnosti<\/strong> na de\u0148. Tr\u00e9novan\u00ed jedinci a \u0161portovci bud\u00fa vy\u017eadova\u0165 ove\u013ea pr\u00edsnej\u0161\u00ed deficit kal\u00f3ri\u00ed (okolo 200 kcal) s v\u00e4\u010d\u0161\u00edm mno\u017estvom bielkov\u00edn, a to <strong>2 g na 1 kg telesnej hmotnosti denne.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-690272816.jpg\" alt=\"Ko\u013eko bielkov\u00edn by ste mali prija\u0165?\" width=\"843\" height=\"562\" title=\"Ko\u013eko bielkov\u00edn by ste mali prija\u0165?\"\/><\/figure>\n<\/div>\n\n\n<p>Najd\u00f4le\u017eitej\u0161ou vecou v tejto rovine je v\u0161ak <strong>rezistentn\u00fd tr\u00e9ning.<\/strong> Bez neho toti\u017e aj pri kalorickom deficite alebo nadbytku, <strong>nebude vytvoren\u00fd \u017eiadny sval.<\/strong>&nbsp;Niektor\u00fdm \u0161portovcom m\u00f4\u017ee vyhovova\u0165 r\u00f4zne <strong>cyklenie sacharidov<\/strong>. Ide o striedanie vysoko sacharidov\u00fdch a n\u00edzko sacharidov\u00fdch dn\u00ed, \u010do znamen\u00e1 striedanie dn\u00ed, &nbsp;kedy ste v prebytku s d\u0148ami, kedy trp\u00edte deficitom &#8211; to v\u00e1s<strong> jenoduch\u0161ie udr\u017e\u00ed v di\u00e9tnom re\u017eime.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pevne ver\u00edme, \u017ee sa n\u00e1m t\u00fdmto \u010dl\u00e1nkom podarilo <strong>vyvr\u00e1ti\u0165 m\u00fdtus o premie\u0148an\u00ed tuku na svaly<\/strong>. \u017dia\u013e, tak\u00fdchto a podobn\u00fdch m\u00fdtov je vo fitness priemysle mnoho, a preto sme pripravili aj \u010dl\u00e1nok<strong>&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Top 17 m\u00fdtov o stravovan\u00ed v roku 2017<\/a>,<\/strong> ktor\u00fd je ve\u013ek\u00fdm <strong>s\u00fahrnom m\u00fdtov z oblasti v\u00fd\u017eivy<\/strong>. \u017del\u00e1me v\u00e1m pr\u00edjemn\u00e9 \u010d\u00edtanie! V pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/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\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Je mo\u017en\u00e9 premeni\u0165 tuk na svaly? Tento koncept v\u00edda\u0165 st\u00e1le \u010dastej\u0161ie, ale je v\u00f4bec re\u00e1lny? V tomto \u010dl\u00e1nku si vysvetl\u00edme ako to s premenou tuku na svaly naozaj je.<\/p>\n","protected":false},"author":25,"featured_media":150102,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6057,6118,6062],"filter_section":[],"filter_attribute":[13877],"class_list":{"0":"post-268011","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-rast-svalovej-hmoty","10":"tag-telesny-tuk","11":"tag-trening","12":"filter_attribute-sport-a-cvicenie-pri-chudnuti","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Je naozaj mo\u017en\u00e9 premeni\u0165 tuk na svaly? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je mo\u017en\u00e9 premeni\u0165 tuk na svaly? Tento koncept v\u00edda\u0165 st\u00e1le \u010dastej\u0161ie, ale je v\u00f4bec re\u00e1lny? V tomto \u010dl\u00e1nku si vysvetl\u00edme ako to s premenou tuku na svaly naozaj je.\" \/>\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\/je-mozne-premenit-tuk-na-svaly\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Je naozaj mo\u017en\u00e9 premeni\u0165 tuk na svaly? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Je mo\u017en\u00e9 premeni\u0165 tuk na svaly? Tento koncept v\u00edda\u0165 st\u00e1le \u010dastej\u0161ie, ale je v\u00f4bec re\u00e1lny? 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