{"id":282543,"date":"2016-11-09T05:27:00","date_gmt":"2016-11-09T04:27:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282543"},"modified":"2023-07-26T17:11:41","modified_gmt":"2023-07-26T15:11:41","slug":"ako-zhodit-tuk","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-zhodit-tuk\/","title":{"rendered":"17 tipov ako zhodi\u0165 tuk r\u00fdchlo a efekt\u00edvne"},"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\/ako-zhodit-tuk\/#1_Nekaslite_na_tazke_zavazia\" title=\"1. Neka\u0161lite na \u0165a\u017ek\u00e9 z\u00e1va\u017eia\">1. Neka\u0161lite na \u0165a\u017ek\u00e9 z\u00e1va\u017eia<\/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\/ako-zhodit-tuk\/#2_Pre_prvotriedne_vysledky_pouzivajte_supersety\" title=\"2. Pre prvotriedne v\u00fdsledky pou\u017e\u00edvajte supersety\">2. Pre prvotriedne v\u00fdsledky pou\u017e\u00edvajte supersety<\/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\/ako-zhodit-tuk\/#3_Znizte_intervaly_oddychu\" title=\"3. Zn\u00ed\u017ete intervaly oddychu\">3. Zn\u00ed\u017ete intervaly oddychu<\/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\/ako-zhodit-tuk\/#4_Nezabudnite_na_metabolicke_finise\" title=\"4. Nezabudnite na metabolick\u00e9 fini\u0161e\">4. Nezabudnite na metabolick\u00e9 fini\u0161e<\/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\/ako-zhodit-tuk\/#5_Dorazte_tie_kardio_stroje\" title=\"5. Dorazte tie kardio stroje\">5. Dorazte tie kardio stroje<\/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\/ako-zhodit-tuk\/#6_Vybehnite_von\" title=\"6. Vybehnite von\">6. Vybehnite von<\/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\/ako-zhodit-tuk\/#7_Nacasujte_svoj_kolobeh_sacharidov\" title=\"7. Na\u010dasujte svoj kolobeh sacharidov\">7. Na\u010dasujte svoj kolobeh sacharidov<\/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\/ako-zhodit-tuk\/#8_Pozor_na_skryte_kalorie\" title=\"8. Pozor na skryt\u00e9 kal\u00f3rie\">8. Pozor na skryt\u00e9 kal\u00f3rie<\/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\/ako-zhodit-tuk\/#9_Oklamte_svoje_chutove_pohariky\" title=\"9. Oklamte svoje chu\u0165ov\u00e9 poh\u00e1riky\">9. Oklamte svoje chu\u0165ov\u00e9 poh\u00e1riky<\/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\/ako-zhodit-tuk\/#10_Suplementujte_mudro\" title=\"10. Suplementujte m\u00fadro\">10. Suplementujte m\u00fadro<\/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\/ako-zhodit-tuk\/#11_Zbavte_sa_nezdraveho_jedla\" title=\"11. Zbavte sa&nbsp;nezdrav\u00e9ho jedla\">11. Zbavte sa&nbsp;nezdrav\u00e9ho jedla<\/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\/ako-zhodit-tuk\/#12_Znizte_mnozstvo_kalorii\" title=\"12. Zn\u00ed\u017ete mno\u017estvo kal\u00f3ri\u00ed\">12. Zn\u00ed\u017ete mno\u017estvo kal\u00f3ri\u00ed<\/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\/ako-zhodit-tuk\/#13_Vyhnite_sa_kratkodobym_rieseniam\" title=\"13. Vyhnite sa kr\u00e1tkodob\u00fdm rie\u0161eniam\">13. Vyhnite sa kr\u00e1tkodob\u00fdm rie\u0161eniam<\/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\/ako-zhodit-tuk\/#14_Nehladajte_si_skratky\" title=\"14. Neh\u013eadajte si skratky\">14. Neh\u013eadajte si skratky<\/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\/ako-zhodit-tuk\/#15_Najdite_si_sparing_partnera_ktory_vas_bude_posuvat\" title=\"15. N\u00e1jdite si sparing partnera, ktor\u00fd v\u00e1s bude pos\u00fava\u0165\">15. N\u00e1jdite si sparing partnera, ktor\u00fd v\u00e1s bude pos\u00fava\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zhodit-tuk\/#BONUSOVE_OTAZKY\" title=\"BONUSOV\u00c9 OT\u00c1ZKY\">BONUSOV\u00c9 OT\u00c1ZKY<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chudnutie a&nbsp;zhadzovanie tuku nie je \u013eahk\u00fd po\u010din a <strong>r\u00e1zny sek a zmena oby\u010dajne kon\u010d\u00ed sp\u00e1len\u00edm v\u00e4\u010d\u0161ieho mno\u017estva motiv\u00e1cie<\/strong> <strong>a sily<\/strong> ako tuku. Na\u0161\u0165astie sa m\u00f4\u017eeme u\u010di\u0165 od \u00faspe\u0161n\u00fdch. Pozrite si <strong>najlep\u0161ie strat\u00e9gie a tipy od \u00f4smich \u0161portovcov<\/strong>. Sk\u00faste za\u010dleni\u0165 t\u00fdchto 17 tukov-ni\u010diacich r\u00e1d o&nbsp;cvi\u010den\u00ed \u010di stravovan\u00ed a vybudujte si <strong>v\u00ed\u0165azn\u00fd vzorec<\/strong> na \u00fapln\u00e9 vypracovanie sa.<\/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_Nekaslite_na_tazke_zavazia\"><\/span>1. Neka\u0161lite na \u0165a\u017ek\u00e9 z\u00e1va\u017eia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dite ste sa u\u017e aj vy stretli s&nbsp;te\u00f3riou, ktor\u00e1 tvrd\u00ed, \u017ee <strong>na sp\u00e1lenie tuku by ste mali tr\u00e9nova\u0165 s&nbsp;\u013eahk\u00fdmi v\u00e1hami<\/strong> a&nbsp;vysok\u00fdm po\u010dtom opakovan\u00ed. Av\u0161ak, <strong>opak je pravdou<\/strong>. Ako spom\u00edna aj osobn\u00e1 tr\u00e9nerka Lindsay Cappotelli: <em>\u201ePosil\u0148ujem viac ako 10 rokov a zistila som, \u017ee \u0165a\u017ek\u00e9 z\u00e1va\u017eia dv\u00edhan\u00e9 po\u010das 5-8 opakovan\u00ed <strong>so zameran\u00edm na komplexn\u00e9 cviky<\/strong>, ako s\u00fa drepy, m\u0155tvy \u0165ah a&nbsp;bench press, pre m\u0148a fungovali najlep\u0161ie.\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8dedd18dd4a3122921b3bb1576d1959d.jpg\" alt=\"ako schudn\u00fa\u0165 a zhodi\u0165 tuk\" width=\"843\" height=\"562\" title=\"ako schudn\u00fa\u0165 a zhodi\u0165 tuk\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>&#8220;Ver\u00edm v&nbsp;pou\u017e\u00edvanie \u0165a\u017ek\u00fdch z\u00e1va\u017e\u00ed, tak \u010dasto ako to len ide.&#8221; &#8211; <\/em>herec a&nbsp;fitness model James Joseph Pulido<\/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=\"2_Pre_prvotriedne_vysledky_pouzivajte_supersety\"><\/span>2. Pre prvotriedne v\u00fdsledky pou\u017e\u00edvajte supersety<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rezistentn\u00fd tr\u00e9ning sa pri spa\u013eovan\u00ed tukov zjavne vypl\u00e1ca, ale mo\u017eno by nebolo na \u0161kodu zamyslie\u0165 sa nad t\u00fdm, \u017ee sa na priame sety tak tro\u0161ku <em>\u201evyka\u0161lete\u201c<\/em>. Mnoho \u0161portovcov hlavne pred s\u00fa\u0165a\u017eou <strong>zmenilo organiz\u00e1ciu svojich tr\u00e9ningov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eZistil som, \u017ee za\u010dlenenie okruhov, dropsetov a&nbsp;supersetov pre m\u0148a skuto\u010dne fungovalo,\u201c <\/em>hovor\u00ed Kana\u010fan Nick Opydo.<em>\u201eUdr\u017eiava\u0165 si <strong>pulz na vysokej \u00farovni a&nbsp;kr\u00e1tke prest\u00e1vky<\/strong> s\u00fa pri osek\u00e1van\u00ed tuku najd\u00f4le\u017eitej\u0161ie.\u201c&nbsp;<\/em><em>\u201eSom ve\u013ek\u00fd <strong>fan\u00fa\u0161ik supersetov na protichodn\u00e9 svalov\u00e9 skupiny<\/strong> s&nbsp;kr\u00e1tkymi prest\u00e1vkami pre udr\u017eanie vysokej intenzity,\u201c <\/em>dod\u00e1va Cappotelli.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jenna-webbs-supersets-for-killer-legs-and-butt-v2-2.jpg\" alt=\"supersety na p\u00e1lenie tukov\" width=\"843\" height=\"562\" title=\"supersety na p\u00e1lenie tukov\"\/><\/figure><\/div>\n\n\n\n<p>Texask\u00fd tr\u00e9ner Jesse Hobbs s\u00fahlas\u00ed:<em> \u201eKe\u010f sa sna\u017e\u00edte schudn\u00fa\u0165 a&nbsp;zv\u00fdrazni\u0165 defin\u00edciu svalov, <strong>odpor\u00fa\u010dam supersety<\/strong>. Na konci ka\u017ed\u00e9ho setu tie\u017e m\u00f4\u017eete fin\u00e1lny z\u00e1ber 5 a\u017e 6-kr\u00e1t napumpova\u0165.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri zhadzovan\u00ed tuku sa biznismen a&nbsp;fitnes model Dave Dreas spolieha na supersety. <em>\u201e<strong>Som za supersety<\/strong> a&nbsp;p\u00e1rovanie ur\u010dit\u00fdch parti\u00ed tak, aby som ich mohol tr\u00e9nova\u0165 raz alebo aj 2-kr\u00e1t do t\u00fd\u017ed\u0148a,\u201c <\/em>povedal.<em> \u201eAk m\u00e1te dobre rozlo\u017een\u00fd tr\u00e9ningov\u00fd program, m\u00f4\u017eete cirkulova\u0165 v\u00e4\u010d\u0161ie v\u00e1hy a&nbsp;viac cvikov.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>Superset<\/strong> je v podstate ve\u013emi jednoduch\u00fd. Budete cvi\u010di\u0165 <strong>dva cviky hne\u010f za sebou so \u017eiadnou alebo len minim\u00e1lnou prest\u00e1vkou<\/strong>, v\u00e4\u010d\u0161inou prejdete k in\u00e9mu stroju alebo \u010dinke so z\u00e1va\u017e\u00edm.&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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_Znizte_intervaly_oddychu\"><\/span>3. Zn\u00ed\u017ete intervaly oddychu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Lapanie po dychu medzi cvi\u010deniami po dlh\u0161iu dobu<\/strong> pre v\u00e1s nebude fungova\u0165, ak je va\u0161im cie\u013eom strata tuku, hovor\u00ed osobn\u00fd tr\u00e9ner z&nbsp;Alberty CodyIvey. Zatia\u013e \u010do aj on je fan\u00fa\u0161ikom supersetov, Ivey pri chudnut\u00ed <strong>medzi setmi neoddychuje viac ako 30 sek\u00fand.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shutterstock_314302445.jpg\" alt=\"chudnutie a strata tukov - prest\u00e1vky medzi cvi\u010deniami\" width=\"843\" height=\"562\" title=\"chudnutie a strata tukov - prest\u00e1vky medzi cvi\u010deniami\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nezabudnite_na_metabolicke_finise\"><\/span>4. Nezabudnite na metabolick\u00e9 fini\u0161e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zatia\u013e \u010do sa niektor\u00ed \u0161portovci <strong>vyh\u00fdbaj\u00fa kardio cvi\u010deniam<\/strong>, neznamen\u00e1 to, \u017ee neza\u010dle\u0148uj\u00fa do svojho odporov\u00e9ho tr\u00e9ningu metabolick\u00e9 <em>\u201efini\u0161e\u201c<\/em>. \u201e<em>\u010co pre m\u0148a fungovalo za posledn\u00fdch p\u00e1r rokov pri strate tuku, bolo <strong>prid\u00e1vanie kr\u00e1tkych 5 a\u017e 10-min\u00fatov\u00fdch fini\u0161ov<\/strong> na konci silov\u00fdch tr\u00e9ningov<strong> raz alebo 3-kr\u00e1t do t\u00fd\u017ed\u0148a<\/strong>,\u201c<\/em> hovor\u00ed Cappotelli. \u201e<em>Nieko\u013eko setov farm\u00e1rskej ch\u00f4dze, vlnenia lanom, dvojskokov na \u0161vihadle, \u0161vihov \u010dinkami, prowler \u0161printu alebo ich kombin\u00e1cie.\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/BattleRopes1c.jpg\" alt=\"ako schudn\u00fa\u0165 a sp\u00e1li\u0165 tuk - vlnenie lanom\" width=\"843\" height=\"562\" title=\"ako schudn\u00fa\u0165 a sp\u00e1li\u0165 tuk - vlnenie lanom\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Dorazte_tie_kardio_stroje\"><\/span>5. Dorazte tie kardio stroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysoko-intenz\u00edvny intervalov\u00fd tr\u00e9ning, taktie\u017e naz\u00fdvan\u00fd aj <a title=\"HIIT tr\u00e9ning na spa\u013eovanie tuku\" href=\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\" target=\"_blank\" rel=\"noopener noreferrer\">HIIT<\/a> (angl. high-intensity interval training), nesp\u00e1li hromadu kal\u00f3ri\u00ed len po\u010das toho, ako striedate \u00fapln\u00e9 \u0161printy s&nbsp;\u013eahk\u00fdmi prest\u00e1vkami, ale uk\u00e1zalo sa, \u017ee <strong>v\u00fdznamne zv\u00fd\u0161i kal\u00f3rie sp\u00e1len\u00e9 po cvi\u010den\u00ed a\u017e do 24 hod\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eHIIT spa\u013euje viac kal\u00f3ri\u00ed za ni\u017e\u0161\u00ed \u010das, \u010do je <strong>ide\u00e1lne pre \u013eud\u00ed, ktor\u00ed pracuj\u00fa extr\u00e9mne dlho,<\/strong> tak ako ja\u201c <\/em>hovor\u00ed Ivey. <em>\u201eHIIT kardio m\u00f4\u017ee taktie\u017e budova\u0165 svalstvo, a&nbsp;<strong>viac svalov sa rovn\u00e1 v\u00e4\u010d\u0161\u00ed kalorick\u00fd v\u00fddaj.<\/strong>\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hiit-jumps.jpg\" alt=\"ako schudn\u00fa\u0165 a sp\u00e1li\u0165 tuk - HIIT tr\u00e9ning\" width=\"843\" height=\"562\" title=\"ako schudn\u00fa\u0165 a sp\u00e1li\u0165 tuk - HIIT tr\u00e9ning\"\/><\/figure><\/div>\n\n\n\n<p>Na uistenie, \u017ee <strong>vysoko-intenz\u00edvne intervaly nepoh\u013atia v\u0161etky aminokyseliny<\/strong> koluj\u00face vo va\u0161om krvnom obehu, ktor\u00e9 s\u00fa ur\u010den\u00e9 na obnovu a&nbsp;stavbu svalov, Ivey <strong>navrhuje u\u017e\u00edva\u0165 pred tr\u00e9ningom <a title=\"bcaa \" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA aminokyseliny<\/a><\/strong>, zvl\u00e1\u0161\u0165, ak uprednost\u0148ujete rann\u00e9 kradio na pr\u00e1zdny \u017eal\u00fadok.<\/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=\"6_Vybehnite_von\"><\/span>6. Vybehnite von<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na vysoko-intenz\u00edvne intervaly m\u00f4\u017eete pou\u017ei\u0165 be\u017eeck\u00fd p\u00e1s, stepper alebo cyklotrena\u017e\u00e9r. Av\u0161ak, californsk\u00fd \u00fa\u010dastn\u00edk vo fyzick\u00fdch s\u00fa\u0165a\u017eiach Jimmy Everett, ktor\u00fd si r\u00e1d pripom\u00edna svoju star\u00fa futbalov\u00fa hist\u00f3riu, <strong>uprednost\u0148uje HIIT tr\u00e9ning s nav\u00fd\u0161en\u00edm alebo na futbalov\u00fdch ihrisk\u00e1ch<\/strong>. Nielen\u017ee mu to dovo\u013euje vyu\u017ei\u0165 v\u00fdhody skvel\u00e9ho po\u010dasia, ale <strong>m\u00e1 aj viac motiv\u00e1cie cvi\u010di\u0165 vonku<\/strong>, \u010faleko od monot\u00f3nnych kardio strojov.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/pic.jpg\" alt=\"ako schudn\u00fa\u0165 a sp\u00e1li\u0165 tuk - HIIT tr\u00e9ning\" width=\"843\" height=\"562\" title=\"ako schudn\u00fa\u0165 a sp\u00e1li\u0165 tuk - HIIT tr\u00e9ning\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nacasujte_svoj_kolobeh_sacharidov\"><\/span>7. Na\u010dasujte svoj kolobeh sacharidov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cyklenie v\u00e1\u0161ho pr\u00edjmu sacharidov, v&nbsp;ktorom <strong>zredukujete spotrebu sacharidov na pomerne n\u00edzku \u00farove\u0148<\/strong> \u2013 okolo 50-100 g denne \u2013 po\u010das nieko\u013ek\u00fdch dn\u00ed, nasledovan\u00fdch d\u0148om s&nbsp;vysok\u00fdm pr\u00edjmom sacharidov, je <strong>be\u017en\u00fdm pr\u00edstupom pri \u00faspe\u0161nom programe redukcie tuku.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-cycling-meal-plan.jpg\" alt=\"sacharidov\u00fd cyklus - chudnutie\" width=\"843\" height=\"562\" title=\"sacharidov\u00fd cyklus - chudnutie\"\/><\/figure><\/div>\n\n\n\n<p>Pre mnoh\u00fdch \u0161portovcov a&nbsp;bodybuilderov, ako Everett, sa <strong>de\u0148 s&nbsp;vysok\u00fdm pr\u00edjmom sacharidov&nbsp;<\/strong>zhoduje s&nbsp;d\u0148om, kedy tr\u00e9nuj\u00fa nohy alebo chrb\u00e1t, a&nbsp;tak <strong>m\u00f4\u017ee by\u0165 nadbyto\u010dn\u00fd glykog\u00e9n vyu\u017eit\u00fd ako hnac\u00ed motor <\/strong>pri zvl\u00e1\u0161\u0165 n\u00e1ro\u010dnom tr\u00e9ningu. Ak si chcete na\u010dasova\u0165 kolobeh sacharidov, napl\u00e1nujte si <strong>de\u0148 s&nbsp;vysok\u00fdm pr\u00edjmom sacharidov na \u0165a\u017ek\u00e9 cvi\u010denia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Pozor_na_skryte_kalorie\"><\/span>8. Pozor na skryt\u00e9 kal\u00f3rie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak si radi doprajete poh\u00e1r d\u017e\u00fasu alebo ho pou\u017e\u00edvate na mie\u0161anie <a title=\"kreat\u00edn\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kreat\u00ednov\u00e9ho n\u00e1poja<\/a>, <strong>pozor na extra kal\u00f3rie.<\/strong> Zatia\u013e \u010do Pulido poukazuje na to, \u017ee pr\u00edle\u017eitostn\u00fd poh\u00e1r m\u00f4\u017ee by\u0165 fajn, av\u0161ak tekut\u00e9 kal\u00f3rie v\u00e1s nenas\u00fdtia tak ako tuh\u00e1 strava.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea v\u00fdskumu v <em>American Journal of Clinical Nutrition<\/em> 37% celkov\u00e9ho pr\u00edjmu kal\u00f3ri\u00ed Ameri\u010danov poch\u00e1dza zo sladen\u00fdch n\u00e1pojov, vr\u00e1tane limon\u00e1d a&nbsp;ovocn\u00fdch d\u017e\u00fasov, a to aj napriek tomu, \u017ee <strong>v\u00e1m tieto kal\u00f3rie neprines\u00fa pocit s\u00fdtosti<\/strong>. Ak zat\u00fa\u017eite po nie\u010dom sladkom, ovocie v\u00e1m dod\u00e1 viac vitam\u00ednov, miner\u00e1lov a&nbsp;vl\u00e1kniny, a&nbsp;naviac bude menej pravdepodobn\u00e9, \u017ee zjete \u010fal\u0161ie dodato\u010dn\u00e9 jedlo, preto\u017ee <strong>predstavuje vo va\u0161om tr\u00e1viacom trakte v\u00e4\u010d\u0161\u00ed objem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Oklamte_svoje_chutove_pohariky\"><\/span>9. Oklamte svoje chu\u0165ov\u00e9 poh\u00e1riky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fdmena tu\u010dn\u00e9ho jedla za <strong>alternat\u00edvy s&nbsp;n\u00edzkym obsahom tuku<\/strong> je st\u00e1le \u013eahkou cestou k&nbsp;\u0161etreniu&nbsp;kal\u00f3ri\u00ed, ale mnoh\u00fdm n\u00edzkotu\u010dn\u00e9 varianty a\u017e nato\u013eko nechutia. Mohli by ste ma\u0165 napr\u00edklad probl\u00e9m <strong>zameni\u0165 plnotu\u010dn\u00e9 mlieko za jeho odtu\u010dnen\u00fd n\u00e1protivok<\/strong>, preto\u017ee chut\u00ed vodnato.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/196u2hiybd6e5jpg.jpg\" alt=\"chudnutie a spalovanie tuku - odtu\u010dnen\u00e9 produkty\" width=\"843\" height=\"562\" title=\"chudnutie a spalovanie tuku - odtu\u010dnen\u00e9 produkty\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #993366;\"><strong>Vysk\u00fa\u0161ajte tento trik:<\/strong><\/span>&nbsp;Konzumujte odtu\u010dnen\u00e9 mlieko po\u010das troch t\u00fd\u017ed\u0148ov a&nbsp;potom prejdite na 1 alebo 2%-n\u00e9 mlieko. Toto mlieko bude zrazu chuti\u0165 kr\u00e9movej\u0161ie ako odtu\u010dnen\u00e9 mlieko, bez toho, aby ste siahali spa\u0165 k&nbsp;plnotu\u010dnej verzii. A&nbsp;za ka\u017ed\u00fd 230 ml poh\u00e1r<strong> u\u0161etr\u00edte takmer 50 kal\u00f3ri\u00ed a 6 gramov tuku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Suplementujte_mudro\"><\/span>10. Suplementujte m\u00fadro<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak zni\u017eujete kal\u00f3rie, predov\u0161etk\u00fdm zo zdrojov sacharidov a&nbsp;tukov, va\u0161e <strong>telo je viac n\u00e1chyln\u00e9 na to, aby za\u010dalo pou\u017e\u00edva\u0165 ako zdroj energie aminokyseliny.<\/strong>&nbsp;To je jedn\u00fdm z&nbsp;d\u00f4vodov, pre\u010do \u0161portovci, spom\u00ednan\u00ed v&nbsp;tomto \u010dl\u00e1nku, <strong>zv\u00fd\u0161ili pr\u00edjem prote\u00ednov<\/strong> po\u010das programu na zhadzovanie tuku. <strong>Srv\u00e1tkov\u00e9 prote\u00edny sa \u013eahko mie\u0161aj\u00fa<\/strong>, tak\u017ee k&nbsp;ich pr\u00edprave nepotrebujete ani mix\u00e9r, posta\u010d\u00ed v\u00e1m shaker.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/post-workout-protein-shake.gif\" alt=\"chudnutie a spalovanie tuku - v\u00fd\u017eivov\u00e9 doplnky na chudnutie\" width=\"843\" height=\"562\" title=\"chudnutie a spalovanie tuku - v\u00fd\u017eivov\u00e9 doplnky na chudnutie\"\/><\/figure><\/div>\n\n\n\n<p>Ka\u017ed\u00fd \u0161portovec pozn\u00e1 silu dobr\u00e9ho spa\u013eova\u010da tukov. Skvel\u00fdm pr\u00edkladom je <a href=\"https:\/\/gymbeam.sk\/synefrin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Synefr\u00edn<\/a>, ktor\u00fd funguje na princ\u00edpe <strong>stimul\u00e1cie termogen\u00e9zy &#8211; <\/strong>tvor\u00ed teplo v organizme, \u010d\u00edm sa <strong>zvy\u0161uje energetick\u00fd v\u00fddaj<\/strong>. Telo tak zo seba vyd\u00e1 viac energie, samozrejme, ak k nemu dopln\u00edte aj fyzick\u00fa aktivitu a vyv\u00e1\u017een\u00fa stravu, do\u010dk\u00e1te sa v\u00fdsledkov r\u00fdchlej\u0161ie. Je pravda, \u017ee <strong>by ste nikdy nemali o\u010dak\u00e1va\u0165, \u017ee v\u00e1s doplnok stravy s\u00e1m zo\u0161t\u00edhli<\/strong>. Kvalitn\u00fd spa\u013eova\u010d tukov v\u0161ak m\u00f4\u017ee dopom\u00f4c\u0165 k vhodn\u00e9mu pl\u00e1nu zhadzovania tuku.<\/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_Zbavte_sa_nezdraveho_jedla\"><\/span>11. Zbavte sa&nbsp;nezdrav\u00e9ho jedla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa zbav\u00edte v\u0161etk\u00e9ho jedla, ktor\u00e9 doma m\u00e1te, m\u00f4\u017eete<strong> ma\u0165 poku\u0161enie prejeda\u0165 sa sladkost\u00ed<\/strong> alebo drobn\u00fdch pochut\u00edn. S mierou je v\u0161etko&nbsp;OK, a sem-tam&nbsp;<strong>podv\u00e1dza\u0165 s <em>\u201echeat mealom\u201c<\/em><\/strong>&nbsp;je v&nbsp;poriadku. Ale mnoho \u013eud\u00ed zvl\u00e1da poku\u0161enie a&nbsp;striedmos\u0165 \u0165a\u017eko. Ak si radi doprajete mal\u00fd snack vo ve\u010dern\u00fdch hodin\u00e1ch, <strong>najlep\u0161ie funguje t\u00e1to met\u00f3da<\/strong>: Jednoducho ho nemajte po ruke, a tak ho ani nezjete.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/food-waaste-2.jpg\" alt=\"chudnutie a spalovanie tuku - zbavte sa nezdrav\u00e9ho jedla\" width=\"843\" height=\"562\" title=\"chudnutie a spalovanie tuku - zbavte sa nezdrav\u00e9ho jedla\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Znizte_mnozstvo_kalorii\"><\/span>12. Zn\u00ed\u017ete mno\u017estvo kal\u00f3ri\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste vo svojej di\u00e9te nemastn\u00fd-neslan\u00fd, osobn\u00fd tr\u00e9ner Opydo navrhuje jednoduch\u00e9 rie\u0161enie: <strong>zn\u00ed\u017ete v\u00e1\u0161 po\u010det skonzumovan\u00fdch kal\u00f3ri\u00ed po\u010das d\u0148a.<\/strong> \u201e<em>Zistil som, \u017ee po\u010das di\u00e9ty, ke\u010f jem v\u00e4\u010d\u0161inu svojho jedla v&nbsp;priebehu d\u0148a, nie som k&nbsp;ve\u010deru a\u017e tak\u00fd hladn\u00fd a&nbsp;nem\u00e1m v&nbsp;noci pred span\u00edm z\u00e1chvaty pa\u017eravosti.\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Man-eating-crisps.jpg\" alt=\"chudnutie a spalovanie tuku - no\u010dn\u00e9 jedenie\" width=\"843\" height=\"562\" title=\"chudnutie a spalovanie tuku - no\u010dn\u00e9 jedenie\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Vyhnite_sa_kratkodobym_rieseniam\"><\/span>13. Vyhnite sa kr\u00e1tkodob\u00fdm rie\u0161eniam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak h\u013ead\u00e1te n\u00e1vod na dlhodob\u00fd \u00faspech, <strong>odpove\u010fou ur\u010dite nie je nasledovanie kr\u00e1tkodobej di\u00e9tnej n\u00e1pravy<\/strong> na zhodenie p\u00e1r kilogramov. Ako si udr\u017e\u00edte optim\u00e1lnu v\u00e1hu natrvalo? <strong>Osvojen\u00edm si \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201e\u017dijem si svoj \u017eivot bok po boku zdravia, \u0161portovej aktivity a&nbsp;optimizmu. <strong>Milujem to, \u010do rob\u00edm<\/strong>,\u201c hovor\u00ed 30-ro\u010dn\u00fd Everett.<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako iste tu\u0161\u00edte, <strong>\u00faspe\u0161nej\u0161\u00ed budete vtedy, ak sa v\u00e1m podar\u00ed urobi\u0165 trval\u00e9 zmeny<\/strong> vo v\u00fdbere potrav\u00edn, ktor\u00e9 konzumujete. Av\u0161ak, nie v\u0161etci maj\u00fa robotick\u00fa schopnos\u0165 odola\u0165 l\u00e1kav\u00fdm delikates\u00e1m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201ePovedala by som, \u017ee najviac podce\u0148ovan\u00fd aspekt pri zhadzovan\u00ed je <strong>n\u00e1jdenie si stravovacieho pl\u00e1nu, ktor\u00fd je trv\u00e1cny<\/strong>,\u201c<\/em> hovor\u00ed tr\u00e9nerka Cappotelli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201ePr\u00edli\u0161 ve\u013ea \u013eud\u00ed sa p\u00fa\u0161\u0165a do extr\u00e9mnych mierok, <strong>zni\u017euj\u00fa sacharidy alebo sk\u00fa\u0161aj\u00fa n\u00edzkokalorick\u00e9 di\u00e9ty<\/strong>, ktor\u00e9 m\u00f4\u017eu fungova\u0165 na za\u010diatku, ale <strong>z dlhodob\u00e9ho h\u013eadiska nie s\u00fa zdraviu prospe\u0161n\u00e9.<\/strong> Ve\u013emi ve\u013ea \u013eud\u00ed si mysl\u00ed, \u017ee k\u013e\u00fa\u010dom k&nbsp;strate tuku je st\u00e1le jes\u0165 &#8220;menej&#8221;, ale \u010do si \u013eudia neuvedomuj\u00fa je, \u017ee <strong>jes\u0165 dostatok jedla<\/strong> je pri udr\u017eiavan\u00ed zdrav\u00e9ho metabolizmu rovnako d\u00f4le\u017eit\u00e9.\u201c<\/em><\/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=\"14_Nehladajte_si_skratky\"><\/span>14. Neh\u013eadajte si skratky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho fitnes modelov a&nbsp;\u0161portovcov ver\u00ed tomu, \u017ee <strong>\u017eiadna skr\u00e1tka k \u00faspechu<\/strong>, jednoducho,<strong> neexistuje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eNeexistuje \u017eiadne tajomstvo zhadzovania tuku. Potrebn\u00e1 je len <strong>star\u00e1 dobr\u00e1 tvrd\u00e1 pr\u00e1ca a&nbsp;nad\u0161enie<\/strong>,\u201c <\/em>dod\u00e1va Cappotelli.<em> Ako pri v\u0161etko ostatnom, <strong>k\u013e\u00fa\u010dom je \u010das a&nbsp;d\u00f4slednos\u0165<\/strong>. V\u00fdsledky prich\u00e1dzaj\u00fa t\u00fdm, \u017ee rob\u00edte spr\u00e1vne veci de\u0148 \u010do de\u0148. Je to <strong>o spr\u00e1vnych rozhodnutiach<\/strong> a z\u00e1sadovosti pri tr\u00e9ningovom pl\u00e1ne, a&nbsp;nie <strong>o&nbsp;h\u013eadan\u00ed r\u00fdchlych n\u00e1prav alebo tajn\u00fdch receptov na zhodenie tuku<\/strong>.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201ePointou je, \u017ee nie je nijak\u00e1 jednoduch\u00e1 cesta, ako z&nbsp;toho von,\u201c <\/em>dod\u00e1va Opydo.<em> \u201e\u017diaden n\u00e1vod na sexy sixpack cez noc nie je \u2013 <strong>tajomstvom je d\u00f4slednos\u0165 a&nbsp;snaha<\/strong>. Ak si urob\u00edte \u010das a&nbsp;d\u00e1te si z\u00e1v\u00e4zok, \u017ee budete drie\u0165 a&nbsp;napredova\u0165 k&nbsp;dosiahnutiu va\u0161ich fitness cie\u013eov, <strong>nakoniec sa k&nbsp;n\u00edm aj dostanete<\/strong>!\u201c<\/em><\/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=\"15_Najdite_si_sparing_partnera_ktory_vas_bude_posuvat\"><\/span>15. N\u00e1jdite si sparing partnera, ktor\u00fd v\u00e1s bude pos\u00fava\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tracia Ashley z&nbsp;Floridy z\u00edskava ve\u013ek\u00fa podporu od svojho priate\u013ea, ktor\u00fd je nielen jej tr\u00e9nerom, ale dod\u00e1va jej aj <strong>ve\u013ek\u00fa d\u00e1vku motiv\u00e1cie<\/strong>. Cvi\u010denie so sk\u00fasenej\u0161\u00edm sparing partnerom alebo so svojou polovi\u010dkou v\u00e1m m\u00f4\u017ee doda\u0165 ve\u013ek\u00e9 mno\u017estvo povzbudenia.<em> \u201eMilujem tr\u00e9ningy so svojim priate\u013eom. Rozh\u00fdbe ma, udr\u017eiava moju pozornos\u0165 a&nbsp;<strong>pos\u00fava ma \u010falej, ke\u010f u\u017e nevl\u00e1dzem<\/strong>,\u201c<\/em> hovor\u00ed Ashley.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/best-weight-loss-tips-fitness-man-women.jpg\" alt=\"Ako sp\u00e1li\u0165 tuk - pom\u00f4\u017ee v\u00e1m sparing partner\" width=\"843\" height=\"562\" title=\"Ako sp\u00e1li\u0165 tuk - pom\u00f4\u017ee v\u00e1m sparing partner\"\/><\/figure><\/div>\n\n\n\n<p><em>\u201eMilujem cvi\u010denie so svojou sn\u00fabenicou,\u201c <\/em>dod\u00e1va Hobbs, ktor\u00fd s\u00fa\u0165a\u017e\u00ed v&nbsp;kulturistike.<em> \u201eMotivuje ma viac ako ktoko\u013evek in\u00fd. A&nbsp;na\u0161e tr\u00e9ningov\u00e9 stretnutia sa menia na z\u00e1pasenie zaka\u017ed\u00fdm, ke\u010f cvi\u010d\u00edme spolu, tak\u017ee <strong>sa navz\u00e1jom pos\u00favame na \u010fal\u0161iu \u00farove\u0148.<\/strong>\u201c<\/em><\/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=\"BONUSOVE_OTAZKY\"><\/span>BONUSOV\u00c9 OT\u00c1ZKY<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">16. Ktor\u00e1 rada je najviac prece\u0148ovan\u00e1?<\/h3>\n\n\n\n<p><em>\u201eNajviac nadhodnoten\u00fdm stanoviskom pri strate tuku je <strong>takzvan\u00e1 z\u00e1zra\u010dn\u00e1 di\u00e9ta<\/strong>,\u201c <\/em>hovor\u00ed Opydo<em>. \u201e\u013dudia st\u00e1le h\u013eadaj\u00fa jednoduch\u00e9 rie\u0161enia bez toho, aby tomu venovali \u010das a&nbsp;\u00fasilie.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eAk neviete ako pou\u017e\u00edva\u0165 program cyklenia sacharidov spr\u00e1vne, <strong>najviac nadhodnoten\u00e9 je zni\u017eovanie mno\u017estva sacharidov<\/strong>,\u201c <\/em>dod\u00e1va Ivey.<em> \u201eV\u00e4\u010d\u0161ina \u013eud\u00ed nevie ako udr\u017ea\u0165 dan\u00fd \u0161t\u00fdl stravovania a&nbsp;nevedia, ako zv\u00fd\u0161i\u0165 ostatn\u00e9 cenn\u00e9 makro\u017eiviny. Nadmern\u00fd <strong>kalorick\u00fd deficit zni\u017euje metabolizmus<\/strong> a v bud\u00facnosti m\u00f4\u017ee sp\u00f4sobi\u0165 probl\u00e9my so stravou.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">17. Ktor\u00e1 rada je najviac podce\u0148ovan\u00e1?<\/h3>\n\n\n\n<p><em>\u201ePod\u013ea m\u00f4jho n\u00e1zoru je <strong>najviac podcenenou radou<\/strong> to, \u017ee strata tuku z\u00e1vis\u00ed na v\u00fdbere jedla,\u201c <\/em>hovor\u00ed Everett.<em> \u201eKa\u017ed\u00fd chce zhodi\u0165 tuk a&nbsp;c\u00edti\u0165 sa lep\u0161ie, ale nikto nechce jes\u0165 zdravo. St\u00e1le si h\u013ead\u00e1me cesti\u010dky oko ob\u00eds\u0165 dobr\u00e9 jedlo, ktor\u00e9 popritom <strong>zaka\u017ed\u00fdm osved\u010dene funguje.<\/strong>\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eMnoho \u013eud\u00ed sa vyh\u00fdba HIIT kardiu zo strachu, \u017ee pr\u00eddu o svalstvo,\u201c <\/em>dod\u00e1va Opydo<em>. \u201e\u013dudia maj\u00fa tendenciu preferova\u0165 stabiln\u00e9 kardio cvi\u010denie, ale zistil som, \u017ee pri HIIT tr\u00e9ningu uvid\u00edte <strong>zmenu na va\u0161om tele najv\u00fdraznej\u0161ie<\/strong>.\u201c<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/deadmill-hiit.jpg\" alt=\"ako schudn\u00fa\u0165 - hiit tr\u00e9ning\" width=\"843\" height=\"562\" title=\"ako schudn\u00fa\u0165 - hiit tr\u00e9ning\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>zdroj: bodybuilding.com<\/em><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u010co si o t\u00fdchto tipoch od fitness tr\u00e9nerov a s\u00fa\u0165a\u017eiacich mysl\u00edte? <strong>Sk\u00fasite ich za\u010dleni\u0165<\/strong> do v\u00e1\u0161ho tr\u00e9ningov\u00e9ho a stravovacieho pl\u00e1nu? Alebo m\u00e1te \u010fal\u0161ie <strong>rady, s ktor\u00fdmi sa chcete podeli\u0165 a pom\u00f4c\u0165 tak ostatn\u00fdm<\/strong>? Nap\u00ed\u0161te ich do koment\u00e1rov. 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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chudnutie a zhadzovanie tuku nie je \u013eahk\u00e9. Pozrite si 17 naj tipov od \u00faspe\u0161n\u00fdch \u0161portovcov. Za\u010dle\u0148te ich do svojho \u017eivota a vybudujte si v\u00ed\u0165azn\u00fd vzorec \u00faspechu.<\/p>\n","protected":false},"author":25,"featured_media":98869,"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":[6046,6055,6118,6062],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-282543","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-strava","10":"tag-telesny-tuk","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>17 tipov ako zhodi\u0165 tuk r\u00fdchlo a efekt\u00edvne - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chudnutie a zhadzovanie tuku nie je \u013eahk\u00e9. 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