{"id":328885,"date":"2021-12-20T10:00:02","date_gmt":"2021-12-20T09:00:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=328885"},"modified":"2022-01-03T16:55:07","modified_gmt":"2022-01-03T15:55:07","slug":"mozeme-cez-vianoce-pribrat-5-kil-tuku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/","title":{"rendered":"M\u00f4\u017eeme cez Vianoce pribra\u0165 5 k\u00edl tuku?"},"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\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/#Preco_pocas_sviatkov_priberame\" title=\"Pre\u010do po\u010das sviatkov priber\u00e1me?\">Pre\u010do po\u010das sviatkov priber\u00e1me?<\/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\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/#Je_mozne_pribrat_5_a_viac_kilogramov_od_Vianoc_do_Silvestra\" title=\"Je mo\u017en\u00e9 pribra\u0165 5 a viac kilogramov od Vianoc do Silvestra?\">Je mo\u017en\u00e9 pribra\u0165 5 a viac kilogramov od Vianoc do Silvestra?<\/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\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/#Kolko_kilogramov_tuku_je_realne_na_Vianoce_pribrat\" title=\"Ko\u013eko kilogramov tuku je re\u00e1lne na Vianoce pribra\u0165?\">Ko\u013eko kilogramov tuku je re\u00e1lne na Vianoce pribra\u0165?<\/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\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/#Ako_je_mozne_ze_niekto_ma_po_novom_roku_5_kg_naviac\" title=\"Ako je mo\u017en\u00e9, \u017ee niekto m\u00e1 po novom roku 5 kg naviac?\">Ako je mo\u017en\u00e9, \u017ee niekto m\u00e1 po novom roku 5 kg naviac?<\/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\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/#Musime_sa_pustat_do_novorocnych_diet_a_detoxov\" title=\"Mus\u00edme sa p\u00fa\u0161\u0165a\u0165 do novoro\u010dn\u00fdch di\u00e9t a detoxov?\">Mus\u00edme sa p\u00fa\u0161\u0165a\u0165 do novoro\u010dn\u00fdch di\u00e9t a detoxov?<\/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\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/#Za_ako_dlho_spalite_tych_5_kil_tuku_ktore_ste_nepribrali_cez_Vianoce\" title=\"Za ako dlho sp\u00e1lite t\u00fdch 5 k\u00edl tuku, ktor\u00e9 ste (ne)pribrali cez Vianoce?\">Za ako dlho sp\u00e1lite t\u00fdch 5 k\u00edl tuku, ktor\u00e9 ste (ne)pribrali cez Vianoce?<\/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\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/#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>K Vianociam neodmyslite\u013ene patr\u00ed \u010das str\u00e1ven\u00fd s t\u00fdmi najbli\u017e\u0161\u00edmi, kedy si spolo\u010dne u\u017eijete kr\u00e1sne chv\u00edle, pri ktor\u00fdch nem\u00f4\u017ee ch\u00fdba\u0165 ani dobr\u00e9 jedlo a pitie. V\u0161etky tieto spolo\u010densk\u00e9 a sviato\u010dn\u00e9 udalosti sa k tomu priamo pon\u00fakaj\u00fa. Ve\u013ea \u013eud\u00ed potom trp\u00ed rozhodovacou paral\u00fdzou a u\u017e od prv\u00e9ho adventu vo vzduchu visia ot\u00e1zky typu: \u201eStoj\u00ed mi to pe\u010divo a v\u0161etky tie ostatn\u00e9 kalorick\u00e9 jedl\u00e1 za to? Nepokaz\u00edm si po\u010das p\u00e1r dn\u00ed formu, za ktorou stoj\u00ed celoro\u010dn\u00e9 \u00fasilie?\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je naozaj nutn\u00e9 sa tak ob\u00e1va\u0165 a sna\u017ei\u0165 v\u0161etky tie v\u00fdborn\u00e9 jedl\u00e1 pripravova\u0165 v <span style=\"color: #ff6600\"><a aria-label=\"di\u00e9tnej\u0161ej verzii (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-piect-zdravsie-nielen-na-vianoce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00e9tnej\u0161ej verzii<\/a><\/span> alebo si m\u00f4\u017eeme s pokojn\u00fdm svedom\u00edm dopria\u0165 aj klasiku? V\u0161ade sa p\u00ed\u0161e, \u017ee niekto priberie cez Vianoce aj viac ako 5 kg. Je to v\u0161ak pravda? Realita je vo v\u00e4\u010d\u0161ine pr\u00edpadov trochu in\u00e1 a rozpr\u00e1va odli\u0161n\u00fd pr\u00edbeh.<\/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=\"Preco_pocas_sviatkov_priberame\"><\/span>Pre\u010do po\u010das sviatkov priber\u00e1me?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S prv\u00fdm n\u00e1znakom viano\u010dnej v\u00fdzdoby s\u00edce \u010dasto za\u010dneme \u013eahko panik\u00e1ri\u0165, \u017ee nem\u00e1me dar\u010deky a ni\u010d nest\u00edhame, potom na n\u00e1s typicky do\u013eahne uvo\u013enen\u00e1, sviato\u010dn\u00e1 atmosf\u00e9ra. Na p\u00e1r dn\u00ed (niekedy aj t\u00fd\u017ed\u0148ov) <strong>prepneme do \u00faplne in\u00e9ho re\u017eimu, ne\u017e sme cel\u00fd rok zvyknut\u00ed.<\/strong> Ove\u013ea viac \u010dasu tr\u00e1vime s rodinou i priate\u013emi, \u010do sa nezaob\u00edde bez ochutnania v\u0161emo\u017en\u00fdch dobr\u00f4t, ktor\u00e9 s\u00fa na stole.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeme viac sladk\u00fdch aj tu\u010dn\u00fdch jed\u00e1l a celkovo aj v\u00e4\u010d\u0161ie porcie. Sem tam si neodpust\u00edme ani hrn\u010dek varen\u00e9ho v\u00edna alebo poh\u00e1r prosecca \u010di v\u00edna. Ke\u010f k tomu prid\u00e1me menej pohybu, preto\u017ee na poriadny tr\u00e9ning nie je kv\u00f4li v\u0161etk\u00fdm t\u00fdm ve\u010dierkom a viano\u010dn\u00fdm pr\u00edprav\u00e1m \u010das, m\u00f4\u017eeme celkom \u013eahko pribra\u0165. <strong>Na p\u00e1r dn\u00ed sa tak dostaneme do kalorick\u00e9ho nadbytku,<\/strong> ke\u010f n\u00e1\u0161 energetick\u00fd pr\u00edjem v\u00fdraznej\u0161ie prevy\u0161uje v\u00fddaj. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1124x748.jpg\" alt=\"Pre\u010do cez Vianoce priber\u00e1me?\" class=\"wp-image-319487\" width=\"843\" height=\"561\" title=\"Pre\u010do cez Vianoce priber\u00e1me?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-2048x1364.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_mozne_pribrat_5_a_viac_kilogramov_od_Vianoc_do_Silvestra\"><\/span>Je mo\u017en\u00e9 pribra\u0165 5 a viac kilogramov od Vianoc do Silvestra?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u013ea \u013eud\u00ed sa po\u010das sviatkov pripravuje na to, \u017ee nejak\u00e9 to kilo priber\u00fa a po novom roku sa ho bud\u00fa zase sna\u017ei\u0165 zbavi\u0165. \u010casto maj\u00fa obavy, aby to tentoraz nebolo prive\u013ea, ako napr\u00edklad t\u00fdch 5 kilogramov, ktor\u00fdmi sa vyhr\u00e1\u017eaj\u00fa r\u00f4zne lifestylov\u00e9 \u010dl\u00e1nky z magaz\u00ednov pre \u017eeny. Prem\u00fd\u0161\u013eali ste ale niekedy nad t\u00fdm, \u010di je naozaj mo\u017en\u00e9 pribra\u0165 nieko\u013eko k\u00edl po\u010das iba 8 dn\u00ed (od 24. do 31.12.)?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010fme si spo\u010d\u00edta\u0165, ko\u013eko energie by bolo potrebn\u00e9 prija\u0165 na pribratie 5 kilogramov tuku. Vieme, \u017ee 1 kilogram tuku obsahuje energiu pribli\u017ene zodpovedaj\u00facu 7 700 kcal. Toto \u010d\u00edslo vyn\u00e1sob\u00edme piatimi, a z\u00edskame tak <strong>\u00factyhodn\u00fdch 38 500 kcal. Tak\u00e9 mno\u017estvo energie by sme museli pre pribratie 5 k\u00edl tuku prija\u0165 nad r\u00e1mec n\u00e1\u0161ho udr\u017eiavacieho pr\u00edjmu.<\/strong><span style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoreticky by to znamenalo <strong>zv\u00fd\u0161i\u0165 denn\u00fd energetick\u00fd pr\u00edjem v priebehu 8 dn\u00ed o 4 800 kcal.<\/strong> V\u00e4\u010d\u0161ina \u013eud\u00ed denne prijme nie\u010do medzi 2000 \u2013 3000 kcal, na ktor\u00fdch si dr\u017e\u00ed telesn\u00fa hmotnos\u0165. Vo v\u00fdsledku by potom museli zvl\u00e1dnu\u0165 prija\u0165 6 800 \u2013 7 800 kcal ka\u017ed\u00fd de\u0148. To je poriadne \u0165a\u017ek\u00e1 \u00faloha, preto\u017ee to je pr\u00edjem, ktor\u00fd \u010dasto nedosahuj\u00fa ani profesion\u00e1lni \u0161portovci. Dosta\u0165 do seba to\u013eko kal\u00f3ri\u00ed za jeden de\u0148 nie je jednoduch\u00e9 ani pre najv\u00e4\u010d\u0161\u00edch milovn\u00edkov viano\u010dn\u00fdch sladkost\u00ed. Len pre predstavu, museli by ste tak navy\u0161e, za t\u00fdch 8 dn\u00ed dohromady, zjes\u0165 viac ako 7 kg su\u0161ienok, cukr\u00edkov, \u010dokol\u00e1d, donutov alebo zmrzliny. Tak\u00e9 mno\u017estvo kal\u00f3ri\u00ed ani jedla po\u010das sviatkov pravdepodobne nezjete, tak\u017ee sa rozhodne nemus\u00edte ob\u00e1va\u0165, \u017ee to\u013eko tuku priberiete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s, ako od\u013eah\u010di\u0165 viano\u010dn\u00fd jed\u00e1lni\u010dek? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">10 tipov, ako sa vyhn\u00fa\u0165 priberaniu po\u010das Vianoc.<\/span><\/strong><\/a><\/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=\"Kolko_kilogramov_tuku_je_realne_na_Vianoce_pribrat\"><\/span>Ko\u013eko kilogramov tuku je re\u00e1lne na Vianoce pribra\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U v\u00e4\u010d\u0161iny z v\u00e1s sa mno\u017estvo telesn\u00e9ho tuku pred a po sviatkoch zrejme ve\u013emi l\u00ed\u0161i\u0165 nebude. Mo\u017eno sa stane, \u017ee v priebehu sviato\u010dn\u00fdch dn\u00ed zjete a vypijete napr\u00edklad o 1 000 \u2013 2 000 kcal viac, ne\u017e je v\u00e1\u0161 be\u017en\u00fd pr\u00edjem. \u017diadnu ve\u013ek\u00fa dr\u00e1mu z toho ale robi\u0165 nemus\u00edte. <strong>Po sviatkoch sa vr\u00e1tite k v\u00e1\u0161mu be\u017en\u00e9mu re\u017eimu aj strave a v\u0161etko sa zase naprav\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jasno v tom m\u00e1 aj veda. Pod\u013ea \u0161t\u00fadi\u00ed, ktor\u00e9 sa tejto t\u00e9me venovali, <strong>v\u00e4\u010d\u0161ina obyvate\u013eov vyspel\u00fdch \u0161t\u00e1tov cez sviatky priberie priemerne 0,5 &#8211; 1 kg.<\/strong> Pod\u013ea v\u00fdsledkov sa v\u00e4\u010d\u0161\u00ed pr\u00edrastok hmotnosti typicky objavuje u \u013eud\u00ed, ktor\u00ed maj\u00fa nadv\u00e1hu alebo obezitu. V ich pr\u00edpade sa tak pon\u00faka v\u00e4\u010d\u0161ia obozretnos\u0165 vo sviato\u010dnom hodovan\u00ed. <span style=\"color: #ff6600\">[3\u20135]<\/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\u00e1m ru\u010di\u010dka v\u00e1hy aj napriek tomu v\u0161etk\u00e9mu po sviatkoch uk\u00e1\u017ee, \u017ee m\u00e1te o nieko\u013eko k\u00edl viac, je dos\u0165 mo\u017en\u00e9, \u017ee nejde o \u010dist\u00fd tuk. Telo si toti\u017e uklad\u00e1 sacharidy do z\u00e1sob vo forme svalov\u00e9ho a pe\u010de\u0148ov\u00e9ho glykog\u00e9nu. Ka\u017ed\u00fd gram glykog\u00e9nu potom na seba via\u017ee pribli\u017ene 3 g vody, ktor\u00e1 sa z najv\u00e4\u010d\u0161ej \u010dasti dr\u017e\u00ed vo svaloch. Tie\u017e zv\u00fd\u0161en\u00fd pr\u00edjem soli v podobe \u010dipsov a in\u00fdch slan\u00fdch dobr\u00f4t, <strong>m\u00f4\u017ee sp\u00f4sobi\u0165 v\u00e4\u010d\u0161ie zadr\u017eiavanie telesnej vody.<\/strong> Ur\u010dit\u00fd podiel na v\u00e4\u010d\u0161ej hmotnosti ale m\u00f4\u017ee ma\u0165 aj v\u00e4\u010d\u0161\u00ed obsah \u010driev. To v\u0161etko by sa malo vr\u00e1ti\u0165 do norm\u00e1lu v priebehu nieko\u013ek\u00fdch dn\u00ed, ke\u010f budete jes\u0165 zase pod\u013ea pravidiel <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravej stravy.<\/a> [6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co \u010fal\u0161ie m\u00f4\u017ee sp\u00f4sobi\u0165 rast telesnej hmotnosti, si pre\u010d\u00edtate v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong><span style=\"color: #ff6600\">Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je to tuk.<\/span><\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1124x749.jpg\" alt=\"Ko\u013eko k\u00edl tuku priberieme cez Vianoce?\" class=\"wp-image-319501\" width=\"843\" height=\"562\" title=\"Ko\u013eko k\u00edl tuku priberieme cez Vianoce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-768x512.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_je_mozne_ze_niekto_ma_po_novom_roku_5_kg_naviac\"><\/span>Ako je mo\u017en\u00e9, \u017ee niekto m\u00e1 po novom roku 5 kg naviac?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade, \u017ee sa niekomu naozaj podar\u00ed pribra\u0165 5 a viac kilogramov, vinu za to nenes\u00fa iba viano\u010dn\u00e9 sviatky. Je to najsk\u00f4r sp\u00f4soben\u00e9 t\u00fdm, ako vyzeral jeho \u017eivotn\u00fd \u0161t\u00fdl v posledn\u00fdch mesiacoch. V prvom rade je v\u0161eobecne zn\u00e1me, \u017ee <strong>na jese\u0148 a v zime sme \u010dasto menej akt\u00edvni.<\/strong> Tr\u00e1vime viac \u010dasu odpo\u010dinkom v pohodl\u00ed domova ako vonku na prech\u00e1dzkach, na bicykli alebo v posil\u0148ovni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V tomto obdob\u00ed tie\u017e m\u00f4\u017eeme ma\u0165 v\u00e4\u010d\u0161iu chu\u0165 na tu\u010dnej\u0161ie a kalorickej\u0161ie jedl\u00e1,<\/strong> ktor\u00e9 si m\u00f4\u017eeme sp\u00e1ja\u0165 s pocitom komfortu a spokojnosti. Ke\u010f k tomu e\u0161te prid\u00e1me pr\u00edle\u017eitostn\u00e9 pop\u00edjanie alkoholu, z\u00edskame zaru\u010den\u00fd recept na priberanie. Nem\u00e1 tak zmysel rie\u0161i\u0165, \u010do rob\u00edme v priebehu nieko\u013ek\u00fdch sviato\u010dn\u00fdch dn\u00ed, ale sk\u00f4r to, ak\u00e9 m\u00e1me n\u00e1vyky mimo nich, teda drviv\u00fa v\u00e4\u010d\u0161inu roka. <span style=\"color: #ff6600\">[8]<\/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=\"Musime_sa_pustat_do_novorocnych_diet_a_detoxov\"><\/span>Mus\u00edme sa p\u00fa\u0161\u0165a\u0165 do novoro\u010dn\u00fdch di\u00e9t a detoxov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade \u0161portovcov a ostatn\u00fdch priaznivcov zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu v\u00e4\u010d\u0161inou sta\u010d\u00ed, ke\u010f sa po sviatkoch vr\u00e1tia k be\u017en\u00e9mu re\u017eimu. S\u00fa toti\u017e zvyknut\u00ed pravidelne cvi\u010di\u0165 a rovnako si \u010dastej\u0161ie str\u00e1\u017eia aj vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek. <strong>V\u010faka tomu sa postupne vr\u00e1tia sp\u00e4\u0165 na svoju be\u017en\u00fa hmotnos\u0165 bez nutnosti dodr\u017eiavania pr\u00edsnych di\u00e9t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u013ea \u013eud\u00ed sa ale po novom roku p\u00fa\u0161\u0165a do pr\u00edsnych di\u00e9t, p\u00f4stov a r\u00f4znych <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">detoxov<\/span><\/a>. V tomto obdob\u00ed ich \u010dasto \u017eenie pocit viny kv\u00f4li tomu, \u010do v\u0161etko zjedli a vypili. T\u00fdm najv\u00e4\u010d\u0161\u00edm hnac\u00edm motorom je v\u0161ak vidina r\u00fdchlych v\u00fdsledkov. <strong>Tento postup ale nie je ani z\u010faleka ide\u00e1lny. \u010casto vedie ku koloto\u010du hladovania a prejedania.<\/strong> Na druhej strane tie\u017e nie je dobr\u00e9 hodi\u0165 nadbyto\u010dn\u00e9 kil\u00e1 \u00faplne za hlavu a za\u010da\u0165 ich rie\u0161i\u0165 a\u017e o nieko\u013eko rokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove\u013ea jednoduch\u0161ie a dlhodobo udr\u017eate\u013enej\u0161ie je nastavi\u0165 si <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">kalorick\u00fd deficit<\/span><\/strong><\/a> napr\u00edklad <strong>pomocou na\u0161ej online kalorickej <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kalkula\u010dky<\/span><\/a><\/strong> a \u013eahko tak upravi\u0165 svoj jed\u00e1lni\u010dek. To v\u00e1m v kombin\u00e1cii s pravideln\u00fdm pohybom zaru\u010d\u00ed pozvo\u013en\u00e9 a nen\u00e1siln\u00e9 chudnutie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako si nastavi\u0165 kalorick\u00fd deficit sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Jednoduch\u00fd n\u00e1vod, ako po\u010d\u00edta\u0165 kal\u00f3rie, a dosiahnu\u0165 tak svoje ciele.<\/strong><\/span><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/image00005-1124x750.jpeg\" alt=\"Ako schudn\u00fa\u0165 po Vianociach?\" class=\"wp-image-319516\" width=\"843\" height=\"563\" title=\"Ako schudn\u00fa\u0165 po Vianociach?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Za_ako_dlho_spalite_tych_5_kil_tuku_ktore_ste_nepribrali_cez_Vianoce\"><\/span>Za ako dlho sp\u00e1lite t\u00fdch 5 k\u00edl tuku, ktor\u00e9 ste (ne)pribrali cez Vianoce?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160port a vlastne ak\u00e1ko\u013evek pohybov\u00e1 aktivita je ide\u00e1lny sp\u00f4sob, ako spa\u013eova\u0165 kal\u00f3rie, a ur\u00fdchli\u0165 tak chudnutie. V\u010faka tomu potom <strong>nie je nutn\u00e9 nijako dramaticky zn\u00ed\u017ei\u0165 mno\u017estvo zjeden\u00e9ho jedla.<\/strong> Z\u00e1rove\u0148 prostredn\u00edctvom \u0161portovej aktivity <strong>zapracujete na svojej kond\u00edcii a vzh\u013eade.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e chcete sp\u00e1li\u0165 nadbyto\u010dn\u00e9 kil\u00e1 tuku najm\u00e4 \u0161portom, ur\u010dite v\u00e1s bude zauj\u00edma\u0165, ako dlho to asi trv\u00e1. Ako sme u\u017e povedali vy\u0161\u0161ie, aby ste sp\u00e1lili energiu skryt\u00fa v 5 kilogramoch tuku, je potrebn\u00e9 sa zbavi\u0165 38 500 kcal. Ko\u013eko hod\u00edn ch\u00f4dze, behu alebo pl\u00e1vania to ale zaberie?<\/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\">Za ako dlho sp\u00e1li priemern\u00e1 65 kg \u017eena a 80 kg mu\u017e 5 kg tuku?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Aktivita<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00fddaj 65 kg \u017eeny za hodinu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Za ako dlho sp\u00e1li 65 kg \u017eena 5 kg tuku<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00fddaj 80 kg mu\u017ea za hodinu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Za ako dlho sp\u00e1li 80 kg mu\u017e 5 kg tuku<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">R\u00fdchla ch\u00f4dza po rovine priemernou r\u00fdchlos\u0165ou 5,6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 hod\u00edn 30 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">111 hod\u00edn 54 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pl\u00e1vanie vo\u013en\u00fdm sp\u00f4sobom miernou a\u017e strednou intenzitou<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 hod\u00edn 6 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">82 hod\u00edn 54 min\u00fat&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jazda na rotopede v strednej a\u017e vysokej intenzite<\/td><td class=\"has-text-align-center\" data-align=\"center\">442 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">87 hod\u00edn 6 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 hod\u00edn 42 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">HIIT s vlastnou v\u00e1hou<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 hod\u00edn&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 hod\u00edn 6 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beh priemernou r\u00fdchlos\u0165ou 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71 hod\u00edn 12 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 hod\u00edn&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pri poh\u013eade na tabu\u013eku sa mo\u017eno trochu vydes\u00edte nad po\u010dtom hod\u00edn, ktor\u00e9 mus\u00edte danou aktivitou str\u00e1vi\u0165. Vezmite ale do \u00favahy, \u017ee uveden\u00e9 hodnoty s\u00fa iba priemern\u00e9 a ovplyv\u0148uje ich okrem hmotnosti a d\u013a\u017eky aj intenzita aktivity, vek alebo fyzick\u00e1 kond\u00edcia \u010dloveka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f si tie \u010d\u00edsla prevediete <strong>do be\u017en\u00e9ho \u017eivota, zist\u00edte, \u017ee to nie je zas tak dramatick\u00e9, ako sa zd\u00e1.<\/strong> Pokia\u013e ste pribli\u017ene 65 kg \u017eena a budete 4kr\u00e1t t\u00fd\u017edenne 30 min\u00fat beha\u0165, schudnete 5 kg tuku zhruba za 8 a pol mesiaca. A to bez \u00fapravy jed\u00e1lni\u010dka alebo in\u00fdch aktiv\u00edt. V pr\u00edpade, \u017ee k tomu prid\u00e1te napr\u00edklad silov\u00fd tr\u00e9ning 2kr\u00e1t t\u00fd\u017edenne a \u013eahko zn\u00ed\u017eite energetick\u00fd pr\u00edjem, p\u00f4jde to o dos\u0165 r\u00fdchlej\u0161ie. <span 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>Viete, ako dlho trv\u00e1 sp\u00e1li\u0165 1 kilogram tuku zimn\u00fdmi \u0161portmi? Pokia\u013e v\u00e1s to zauj\u00edma, pre\u010d\u00edtate si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/span><\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1124x749.jpeg\" alt=\"Ako r\u00fdchlo schudn\u00fa\u0165 5 k\u00edl tuku?\" class=\"wp-image-319542\" width=\"843\" height=\"562\" title=\"Ako r\u00fdchlo schudn\u00fa\u0165 5 k\u00edl tuku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa po\u010das sviatkov pr\u00e1ve nepl\u00e1nujete z\u00fa\u010dastni\u0165 nieko\u013ekod\u0148ov\u00e9ho marat\u00f3nu v jeden\u00ed sladkost\u00ed a vypr\u00e1\u017ean\u00fdch rez\u0148ov, nemus\u00edte ma\u0165 z ve\u013ek\u00e9ho priberania obavy. Ani nie je nutn\u00e9 pripravova\u0165 v\u0161etky jedl\u00e1 v od\u013eah\u010denej, menej kalorickej verzii. <strong>S pokojn\u00fdm svedom\u00edm si doprajte, na \u010do m\u00e1te chu\u0165, a u\u017eite si to.<\/strong> Po novom roku sa ale nezabudnite vr\u00e1ti\u0165 do be\u017en\u00e9ho re\u017eimu. Nazbieran\u00fa energiu potom m\u00f4\u017eete pretavi\u0165 do skvel\u00e9ho v\u00fdkonu v posil\u0148ovni alebo napr\u00edklad na be\u017ek\u00e1ch. Na z\u00e1ver nezost\u00e1va ne\u017e popria\u0165 vesel\u00e9 Vianoce a \u0161\u0165astn\u00fd nov\u00fd rok!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a bol pre v\u00e1s pr\u00ednosn\u00fd, zdie\u013eajte ho aj medzi svojich priate\u013eov, aby ani oni nemali zbyto\u010dn\u00fd strach, \u017ee cez Vianoce priber\u00fa nieko\u013eko kilogramov tuku.<\/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-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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 naozaj mo\u017en\u00e9 pribra\u0165 medzi Vianocami a Silvestrom 5 a viac k\u00edl tuku? Ko\u013eko kal\u00f3ri\u00ed by ste museli navy\u0161e zjes\u0165 a ako dlho trv\u00e1 sp\u00e1lenie tak\u00e9ho mno\u017estva energie prostredn\u00edctvom \u0161portu?<\/p>\n","protected":false},"author":129,"featured_media":319470,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6046,6127,6118,6148],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-328885","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-jedalnicek","10":"tag-telesny-tuk","11":"tag-vianoce","12":"filter_attribute-stravovanie","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>M\u00f4\u017eeme cez Vianoce pribra\u0165 5 k\u00edl tuku? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ko\u013eko kilogramov na Vianoce priberie v\u00e4\u010d\u0161ina \u013eud\u00ed a je naozaj mo\u017en\u00e9 pribra\u0165 5 k\u00edl tuku? 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