{"id":285685,"date":"2016-07-09T09:00:00","date_gmt":"2016-07-09T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285685"},"modified":"2023-09-26T09:13:03","modified_gmt":"2023-09-26T07:13:03","slug":"ako-znizit-telesny-tuk-zvysit-svalovu-hmotu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-znizit-telesny-tuk-zvysit-svalovu-hmotu\/","title":{"rendered":"6 tipov ako zn\u00ed\u017ei\u0165 telesn\u00fd tuk pri zv\u00fd\u0161en\u00ed svalovej hmoty"},"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-znizit-telesny-tuk-zvysit-svalovu-hmotu\/#1_ZVYSTE_PRIJEM_BIELKOVIN\" title=\"1. ZV\u00dd\u0160TE PR\u00cdJEM BIELKOV\u00cdN\">1. ZV\u00dd\u0160TE PR\u00cdJEM BIELKOV\u00cdN<\/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-znizit-telesny-tuk-zvysit-svalovu-hmotu\/#2_TRENUJTE_PRE_RAST_SVALOVEJ_HMOTY_NIE_STRATU_TUKU\" title=\"2. TR\u00c9NUJTE PRE RAST SVALOVEJ HMOTY, NIE STRATU TUKU\">2. TR\u00c9NUJTE PRE RAST SVALOVEJ HMOTY, NIE STRATU TUKU<\/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-znizit-telesny-tuk-zvysit-svalovu-hmotu\/#3_ZNIZTE_PRIJEM_SACHARIDOV\" title=\"3. ZN\u00cd\u017dTE PR\u00cdJEM SACHARIDOV\">3. ZN\u00cd\u017dTE PR\u00cdJEM SACHARIDOV<\/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-znizit-telesny-tuk-zvysit-svalovu-hmotu\/#4_JEDZTE_ZDRAVE_TUKY\" title=\"4. JEDZTE ZDRAV\u00c9 TUKY\">4. JEDZTE ZDRAV\u00c9 TUKY<\/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-znizit-telesny-tuk-zvysit-svalovu-hmotu\/#5_KONZUMUJTE_PRIMERANE_MNOZSTVO_KALORII\" title=\"5. KONZUMUJTE PRIMERAN\u00c9 MNO\u017dSTVO KAL\u00d3RI\u00cd\">5. KONZUMUJTE PRIMERAN\u00c9 MNO\u017dSTVO KAL\u00d3RI\u00cd<\/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-znizit-telesny-tuk-zvysit-svalovu-hmotu\/#6_POUZIVAJTE_KARDIO_NA_SPALOVANIE_TUKOV_NIE_KALORII\" title=\"6. POU\u017d\u00cdVAJTE KARDIO NA SPA\u013dOVANIE TUKOV, NIE KAL\u00d3RI\u00cd\">6. POU\u017d\u00cdVAJTE KARDIO NA SPA\u013dOVANIE TUKOV, NIE KAL\u00d3RI\u00cd<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>D\u00e1my, je len tenk\u00e1 hranica medzi <strong>redukciou telesn\u00e9ho tuku a zv\u00fd\u0161en\u00edm svalovej hmoty<\/strong>. Kulturistick\u00e9 a fitness \u010dl\u00e1nky zameran\u00e9 na mu\u017eov \u010dasto hovoria, \u017ee mus\u00edte z\u00edska\u0165 objem, ak chcete zv\u00fd\u0161i\u0165 svalov\u00fa hmotu. Ale pr\u00e1ve toto <strong>nie je cie\u013eom<\/strong> v\u00e4\u010d\u0161iny \u017eien <em>(samozrejme, \u010des\u0165 v\u00fdnimk\u00e1m)<\/em>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podporte rast svalovej hmoty, ak chcete spa\u013eova\u0165 tuk. Mus\u00edte spr\u00e1vne jes\u0165 a robi\u0165 inteligentn\u00e9 rozhodnutia pri v\u00fd\u017eive, aby ste <strong>nak\u0155mili svaly <\/strong>a&nbsp;mohli r\u00e1s\u0165. Ale<strong> di\u00e9ta sama o sebe nesta\u010d\u00ed<\/strong>. Ak chcete maximalizova\u0165 v\u00fdsledky, kombinujte silov\u00fd tr\u00e9ning a kardio s vysokou intenzitou. Pozrite si <strong>6 naj\u00fa\u010dinnej\u0161\u00edch tipov,<\/strong> ktor\u00e9 v\u00e1m pom\u00f4\u017eu prejs\u0165 tenkou hranicou medzi<strong> budovan\u00edm svalovej hmoty a odb\u00faravan\u00edm tukov.<\/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=\"1_ZVYSTE_PRIJEM_BIELKOVIN\"><\/span>1. ZV\u00dd\u0160TE PR\u00cdJEM BIELKOV\u00cdN<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nebojte konzumova\u0165 viac bielkov\u00edn. Zv\u00e1\u017ete <strong>zv\u00fd\u0161enie denn\u00e9ho pr\u00edjmu bielkov\u00edn na 1.5 a\u017e 2 gramy bielkov\u00edn<\/strong> na 0.5 kg telesnej hmotnosti. <em>\u00c1no, \u010d\u00edtate spr\u00e1vne.<\/em><\/p>\n\n\n\n<p>Mali by ste sa dosta\u0165 na \u00farove\u0148 vy\u0161\u0161ieho pr\u00edjmu bielkov\u00edn, ktor\u00e9 s\u00fa <strong>rovnomerne rozlo\u017een\u00e9 po\u010das cel\u00e9ho d\u0148a<\/strong> a pom\u00e1haj\u00fa chr\u00e1ni\u0165 va\u0161u svalov\u00fa hmotu. Ak aminokyseliny pl\u00e1vaj\u00fa vo va\u0161om organizme, va\u0161e telo to c\u00edti a nepotrebuje rozobera\u0165 svalov\u00e9 tkanivo, aby ich z\u00edskalo. <strong>Ko\u013eko je dos\u0165?<\/strong> To m\u00f4\u017ee by\u0165 okolo 300 gramov pre zdrav\u00fa \u017eenu s hmotnos\u0165ou 68 kg.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg\" alt=\"prote\u00edn na chudnutie a rast svalov\" class=\"wp-image-273752\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"prote\u00edn na chudnutie a rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><em>Navy\u0161e<\/em>, ned\u00e1vny v\u00fdskum uk\u00e1zal, \u017ee konzum\u00e1cia odpor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu bielkov\u00edn (0.36 g na 0.5 kg telesnej hmotnosti) 5-kr\u00e1t denne, nem\u00e1 <strong>\u017eiadny nepriazniv\u00fd vplyv na ukladanie telesn\u00e9ho tuku<\/strong>. <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>Okrem toho, pri strave s vysok\u00fdm obsahom bielkov\u00edn bol preuk\u00e1zan\u00fd <strong>pozit\u00edvny vplyv na po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed po\u010das d\u0148a<\/strong>. To sa prejav\u00ed ako zv\u00fd\u0161enie mno\u017estva kal\u00f3ri\u00ed sp\u00e1len\u00fdch prostredn\u00edctvom procesu tr\u00e1venia, absorpcie a distrib\u00facie \u017eiv\u00edn, referovan\u00fd ako <strong><em>termick\u00fd efekt potravy (TEF)<\/em><\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p><strong>Termick\u00fd efekt potravy (TEF)<\/strong> je miera energie vynalo\u017eenej pri tr\u00e1ven\u00ed. TEF je priemerne 10%, tak\u017ee ak pr\u00edjmeme z jedla&nbsp;3000 kcal, pribli\u017ene 300 kcal sa spotrebuje teplom cez <strong>procesy absorpcie, tr\u00e1venia a&nbsp;skladovania potravy.<\/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=\"2_TRENUJTE_PRE_RAST_SVALOVEJ_HMOTY_NIE_STRATU_TUKU\"><\/span>2. TR\u00c9NUJTE PRE RAST SVALOVEJ HMOTY, NIE STRATU TUKU<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e1vi\u0165 \u010das nekone\u010dn\u00fdm kruhov\u00fdm tr\u00e9ningom za pou\u017eitia n\u00edzkej hmotnosti z\u00e1va\u017eia s vysok\u00fdm po\u010dtom opakovan\u00ed nie je <strong>najlep\u0161\u00ed recept na rast svalovej hmoty.<\/strong> Namiesto toho sa zamerajte na <strong>komplexn\u00e9 pohyby,<\/strong> ako s\u00fa drepy, m\u0155tve \u0165ahy, tlaky a s\u0165ahovanie kladky. Tieto pohyby umo\u017e\u0148uj\u00fa zdvihn\u00fa\u0165 v\u00e4\u010d\u0161ie v\u00e1hy a <strong>stimulova\u0165 v\u00e4\u010d\u0161inu celkovej svalovej hmoty<\/strong>, \u010do je d\u00f4vod, pre\u010do by mali by\u0165 z\u00e1kladom ka\u017ed\u00e9ho tr\u00e9ningu. Zamerajte sa na zv\u00fd\u0161enie v\u00e1h, s ktor\u00fdmi v priebehu \u010dasu dok\u00e1\u017eete <strong>vykona\u0165 5-8 opakovan\u00ed<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_5_.jpg\" alt=\"ako schudn\u00fa\u0165? podporte rast svalovej hmoty\" style=\"width:843px\" width=\"843\" title=\"ako schudn\u00fa\u0165? podporte rast svalovej hmoty\"\/><\/figure>\n<\/div>\n\n\n<p>St\u00e1le m\u00f4\u017eete za\u010dleni\u0165 aj cviky s vysok\u00fdm po\u010dtom opakovan\u00ed, ale mali by by\u0165<strong> s v\u00e1hou, s ktorou je n\u00e1ro\u010dn\u00e9 dokon\u010di\u0165 15-20 opakovan\u00ed.<\/strong><\/p>\n\n\n\n<p><span class=\"tadv-color\"><em>Kombin\u00e1cia \u0165a\u017ek\u00e9ho tr\u00e9ningu a tr\u00e9ningu s vysok\u00fdm po\u010dtom opakovan\u00ed je<strong> ide\u00e1lna pre rast svalovej hmoty<\/strong>. <\/em><\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/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_PRIJEM_SACHARIDOV\"><\/span>3. ZN\u00cd\u017dTE PR\u00cdJEM SACHARIDOV<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>Vedeli ste, \u017ee to pr\u00edde, v\u0161ak?<\/em> \u00c1no, mali by ste <strong>zn\u00ed\u017ei\u0165 pr\u00edjem sacharidov<\/strong> &#8211; nie \u00faplne, ale <strong>do tej miery, aby boli va\u0161im telom efekt\u00edvne vyu\u017eit\u00e9.<\/strong> Mnoh\u00ed z n\u00e1s maj\u00fa skuto\u010dn\u00fd probl\u00e9m, ke\u010f pr\u00edde na pot\u00fdkanie sa so sacharidmi, a to je d\u00f4vod, pre\u010do je epid\u00e9mia obezity probl\u00e9mom dne\u0161nej doby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumujte v\u00e4\u010d\u0161inu sacharidov <strong>v \u010dase, kedy v\u00e1m prines\u00fa najviac benefitov<\/strong>: <span style=\"color: #ff6600;\"><strong>dve hodiny pred tr\u00e9ningom <\/strong><\/span>a<span style=\"color: #ff6600;\"><strong> hne\u010f po tr\u00e9ningu<\/strong><\/span>. Zvy\u0161ok va\u0161ich sacharidov v priebehu d\u0148a by mali poch\u00e1dza\u0165 <strong>zo zeleniny s vysok\u00fdm obsahom vl\u00e1kniny<\/strong>. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">Zelenina <\/a>v\u00e1m pom\u00f4\u017ee udr\u017ea\u0165 energiu pod kontrolou a odvr\u00e1ti hlad.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_7_.jpg\" alt=\"ako sp\u00e1li\u0165 tuk? pr\u00edjem sacharidov\" style=\"width:843px\" width=\"843\" title=\"ako sp\u00e1li\u0165 tuk? pr\u00edjem sacharidov\"\/><\/figure>\n<\/div>\n\n\n<p>Dobr\u00fdm v\u00fdchodiskov\u00fdm bodom je zamera\u0165 sa na <strong>1.5 g sacharidov na 0.5 kg telesnej hmotnosti po\u010das cel\u00e9ho d\u0148a<\/strong> (alebo 1 gram na 0.5 kg, ak ste ob\u00e9zny). Samozrejme, na mno\u017estvo prijat\u00fdch sacharidov vpl\u00fdva aj to, ko\u013eko a \u010di v\u00f4bec v dan\u00fd de\u0148 tr\u00e9nujete. V netr\u00e9ningov\u00fd de\u0148 <strong>zn\u00ed\u017ete pr\u00edjem sacharidov na 0.75-1.0 gram na 0.5 kg<\/strong> telesnej hmotnosti.<\/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=\"4_JEDZTE_ZDRAVE_TUKY\"><\/span>4. JEDZTE ZDRAV\u00c9 TUKY<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u013ea \u017eien drasticky zni\u017euje pr\u00edjem tukov&nbsp;<strong>v snahe zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku<\/strong>. V\u00fdsledkom toho je, \u017ee nielen\u017ee schudn\u00fa, ale za\u010d\u00ednaj\u00fa im <strong>redn\u00fa\u0165 vlasy<\/strong>, rovnako sa str\u00e1ca aj kr\u00e1sa z ich nechtov a ko\u017ee. Tuky hraj\u00fa z\u00e1sadn\u00fa \u00falohu pri udr\u017eiavan\u00ed optim\u00e1lnej \u0161trukt\u00fary buniek a hormon\u00e1lnej hladiny, pri\u010dom <strong>s\u00fa k\u013e\u00fa\u010dov\u00e9 v podpore prostredia<\/strong> pre budovanie svalovej hmoty. Tie\u017e zohr\u00e1vaj\u00fa \u00falohu v tom, nako\u013eko <strong>pln\u00fd sa c\u00edtite<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Usilujte sa konzumova\u0165 okolo <strong>0.5 gramov tuku na ka\u017ed\u00fa 0.5 kg telesnej hmotnosti<\/strong> denne. To znamen\u00e1, \u017ee \u017eena s hmotnos\u0165ou 68 kg skonzumuje 68 gramov tuku denne. Uistite sa, \u017ee zah\u0155\u0148ate cel\u00fd rad zdrojov, aby ste <strong>\u0165a\u017eili z v\u00fdhod r\u00f4znych typov tuku<\/strong> (omega-3 a omega-6 mastn\u00e9 kyseliny, mononenas\u00fdten\u00e9&nbsp; a nas\u00fdten\u00e9 tuky).<\/p>\n\n\n\n<p><strong>Pr\u00edklady zdrav\u00fdch tukov:<\/strong> <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a>, sardinky, vla\u0161sk\u00e9 orechy, \u013ean, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Chia\/\" class=\"ek-link\">Chia semienka<\/a>, makadamov\u00e9 orechy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, olivov\u00fd olej, konopn\u00fd olej, \u017e\u013atky a kokosov\u00fd olej.<\/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_KONZUMUJTE_PRIMERANE_MNOZSTVO_KALORII\"><\/span>5. KONZUMUJTE PRIMERAN\u00c9 MNO\u017dSTVO KAL\u00d3RI\u00cd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete chodi\u0165 po tenkom \u013eade budovania svalov, zatia\u013e \u010do spa\u013eujete tuk, <strong>je nevyhnutn\u00e9 n\u00e1js\u0165 v\u00e1\u0161 kalorick\u00fd &#8220;zlat\u00fd stred&#8221;<\/strong>. Mus\u00edte jes\u0165 dostatok kal\u00f3ri\u00ed, ktor\u00e9 posl\u00fa\u017eia ako <strong>palivo pre budovanie svalov<\/strong> za s\u00fa\u010dasn\u00e9ho spa\u013eovania tukov.<\/p>\n\n\n\n<p>Pozrime sa na <strong>odpor\u00fa\u010danie pre ka\u017ed\u00fd z makronutrientov<\/strong>, aby sme videli ako pracuj\u00fa spolo\u010dne:<\/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\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>MAKRO\u017dIVINY<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>GRAMY NA 0,5 KG TELESNEJ HMOTNOSTI<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>KALORIE NA GRAM<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>KALORIE NA KONZUMACIU<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">675<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp; &nbsp; Uk\u00e1\u017eka makronutrientov a kal\u00f3ri\u00ed pre \u017eenu s hmotnos\u0165ou 68 kg<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Pam\u00e4tajte si, <strong>nie ste v di\u00e9te<\/strong>. Sna\u017e\u00edte sa zv\u00fd\u0161i\u0165 svalov\u00fa hmotu, zatia\u013e \u010do spa\u013eujete tuk. \u017dena, ktor\u00e1 sa chyst\u00e1 vyda\u0165 zo seba maximum vo fitku, potrebuje<strong> spr\u00e1vnu rovnov\u00e1hu makro\u017eiv\u00edn a dostatok kal\u00f3ri\u00ed<\/strong> na na\u0161tartovanie svojho \u00fasilia v budovan\u00ed svalovej hmoty a straty tuku. Pod\u013ea toho s\u00fa aj tieto odpor\u00fa\u010dania navrhnut\u00e9.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg\" alt=\"ko\u013eko kal\u00f3rii prija\u0165 na spa\u013eovanie tukov\" class=\"wp-image-273766\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"ko\u013eko kal\u00f3rii prija\u0165 na spa\u013eovanie tukov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_POUZIVAJTE_KARDIO_NA_SPALOVANIE_TUKOV_NIE_KALORII\"><\/span>6. POU\u017d\u00cdVAJTE KARDIO NA SPA\u013dOVANIE TUKOV, NIE KAL\u00d3RI\u00cd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jednou z najv\u00e4\u010d\u0161\u00edch ch\u00fdb<\/strong>, ktor\u00e9 \u013eudia robia, ke\u010f sa sna\u017eia spa\u013eova\u0165 telesn\u00fd tuk, je vykon\u00e1vanie dlh\u00e9ho kardio tr\u00e9ningu. To <strong>funguje pri spa\u013eovan\u00ed kal\u00f3ri\u00ed<\/strong>, ale tie\u017e v\u00e1s to m\u00f4\u017ee dosta\u0165 do kalorick\u00e9ho deficitu, kedy va\u0161e telo za\u010dne prednostne<strong> spa\u013eova\u0165 svalov\u00e9 tkanivo<\/strong> pred telesn\u00fdm tukom. Namiesto toho pou\u017eite <strong>vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning (HIIT)<\/strong> ako prim\u00e1rnu formu kardio tr\u00e9ningu. Pre\u010do? Pri HIIT bolo preuk\u00e1zan\u00e9, \u017ee zachov\u00e1va svalov\u00fa hmotu, a z\u00e1rove\u0148 vyu\u017e\u00edva tuk ako palivo. To je v\u00fdhern\u00e1 kombin\u00e1cia!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_8_.jpg\" alt=\"kardio chudnutie a spa\u013eovanie tuku\" style=\"width:843px\" width=\"843\" title=\"kardio chudnutie a spa\u013eovanie tuku\"\/><\/figure>\n<\/div>\n\n\n<p>Po 3 a\u017e 5-min\u00fatovom zahriat\u00ed vykonajte v\u00e1\u0161 prv\u00fd interval t\u00fdm, \u017ee p\u00f4jdete <strong>60 sek\u00fand na doraz<\/strong>. Potom si doprajte \u010das na obnovu pomocou prest\u00e1vky, k\u00fdm sa va\u0161a srdcov\u00e1 frekvencia vr\u00e1ti do norm\u00e1lneho stavu, \u010do by malo <strong>trva\u0165 2-4 min\u00faty<\/strong>. V tomto bode ste pripraven\u00fd is\u0165 znova na doraz. K\u013e\u00fa\u010dom pri HIIT tr\u00e9ningu je pri t\u00fdchto intervaloch<strong> pracova\u0165 na pln\u00e9 obr\u00e1tky<\/strong> ako netopier z pekiel. V opa\u010dnom pr\u00edpade bud\u00fa va\u0161e v\u00fdsledky sklaman\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT je ve\u013emi v\u010fa\u010dn\u00fdm tr\u00e9ningom pre va\u0161e telo, no nesk\u00fa\u0161ajte ho ka\u017ed\u00fd de\u0148. Vykon\u00e1vajte ho<strong> 1-3 kr\u00e1t t\u00fd\u017edenne na maxim\u00e1lnej \u00farovni<\/strong>. Ak m\u00e1te pocit, \u017ee HIIT v\u00e1m uber\u00e1 energiu pri va\u0161om silovom tr\u00e9ningu, osekajte ho.<\/p>\n\n\n\n<p>\u010co si mysl\u00edte o t\u00fdchto tipoch? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e n\u00e1zory, a samozrejme, ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chcete schudn\u00fa\u0165 a redukova\u0165 telesn\u00fd tuk? \u010c\u00edtajte 6 tipov ako zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku pri zv\u00fd\u0161en\u00ed svalovej hmoty. Vyrie\u0161te probl\u00e9m priberania raz a nav\u017edy!<\/p>\n","protected":false},"author":25,"featured_media":165195,"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":[7],"tags":[6046,6057,6118],"filter_section":[],"filter_attribute":[13888,13046,13050],"class_list":{"0":"post-285685","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-rast-svalovej-hmoty","10":"tag-telesny-tuk","11":"filter_attribute-sport-a-cvicenie-lifestyle","12":"filter_attribute-stravovanie","13":"filter_attribute-tipy-a-triky","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 tipov ako zn\u00ed\u017ei\u0165 telesn\u00fd tuk pri zv\u00fd\u0161en\u00ed svalovej hmoty - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chcete schudn\u00fa\u0165 a redukova\u0165 telesn\u00fd tuk? \u010c\u00edtajte 6 tipov ako zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku pri zv\u00fd\u0161en\u00ed svalovej hmoty. 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