{"id":331512,"date":"2018-07-04T10:58:00","date_gmt":"2018-07-04T08:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=331512"},"modified":"2023-08-04T13:48:57","modified_gmt":"2023-08-04T11:48:57","slug":"8-zarucenych-tipu-na-rysovani-svalove-hmoty","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/","title":{"rendered":"8 zaru\u010den\u00fdch tip\u016f na r\u00fdsov\u00e1n\u00ed svalov\u00e9 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.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/#1_Suplementace_L-karnitinu\" title=\"1. Suplementace L-karnitinu\">1. Suplementace L-karnitinu<\/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.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/#2_Zbavte_se_nezdravych_jidel\" title=\"2. Zbavte se nezdrav\u00fdch j\u00eddel\">2. Zbavte se nezdrav\u00fdch j\u00eddel<\/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.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/#3_Planujte_dopredu\" title=\"3. Pl\u00e1nujte dop\u0159edu\">3. Pl\u00e1nujte dop\u0159edu<\/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.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/#4_Kvalitni_spanek_je_zaklad\" title=\"4. Kvalitn\u00ed sp\u00e1nek je z\u00e1klad\">4. Kvalitn\u00ed sp\u00e1nek je z\u00e1klad<\/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.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/#5_Prijimate_vice_ne_mene_bilkovin\" title=\"5. P\u0159ij\u00edm\u00e1te v\u00edce, ne m\u00e9n\u011b b\u00edlkovin\">5. P\u0159ij\u00edm\u00e1te v\u00edce, ne m\u00e9n\u011b b\u00edlkovin<\/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.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/#6_Vyuzivate_intervalove_treninky\" title=\"6. Vyu\u017e\u00edv\u00e1te intervalov\u00e9 tr\u00e9ninky\">6. Vyu\u017e\u00edv\u00e1te intervalov\u00e9 tr\u00e9ninky<\/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.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/#7_Neprehanejte_to_s_tekutymi_kaloriemi_%E2%80%93_to_plati_i_pro_proteinove_sejky\" title=\"7. Nep\u0159eh\u00e1n\u011bjte to s tekut\u00fdmi kaloriemi &#8211; to plat\u00ed i pro proteinov\u00e9 \u0161ejky\">7. Nep\u0159eh\u00e1n\u011bjte to s tekut\u00fdmi kaloriemi &#8211; to plat\u00ed i pro proteinov\u00e9 \u0161ejky<\/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.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/#8_Rysovaci_faze_muze_byt_narocna_Nevzdavejte_se\" title=\"8. R\u00fdsovac\u00ed f\u00e1ze m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e1.&nbsp;Nevzd\u00e1vejte se!\">8. R\u00fdsovac\u00ed f\u00e1ze m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e1.&nbsp;Nevzd\u00e1vejte se!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je to jako zm\u011bna ro\u010dn\u00edch obdob\u00ed:&nbsp;<strong>nejprve tvrd\u011b budujete sv\u00e9 svalstvo<\/strong>, a pak vid\u00edte v\u00fdsledky va\u0161\u00ed tvrd\u00e9 d\u0159iny. Sice to vypad\u00e1 jako jednoduch\u00e1 v\u011bc, ale pokud to ud\u011bl\u00e1te \u0161patn\u011b, m\u016f\u017eete p\u0159i r\u00fdsov\u00e1n\u00ed ztratit velkou \u010d\u00e1st va\u0161ich tvrd\u011b vyd\u0159en\u00fdch sval\u016f. R\u00fdsov\u00e1n\u00ed svalstva vy\u017eaduje v\u00edce ne\u017e jen sn\u00ed\u017een\u00ed p\u0159\u00edjmu kalori\u00ed a p\u0159id\u00e1n\u00ed n\u011bkolika hodin kardio tr\u00e9ninku za t\u00fdden. Mnoho lid\u00ed si zvol\u00ed pr\u00e1v\u011b tento p\u0159\u00edstup, av\u0161ak nem\u011bli by zapom\u00ednat, \u017ee p\u0159i tomto procesu ztrat\u00ed i hmotu. Poj\u010fme to tedy zkusit moud\u0159e.&nbsp;Prozrad\u00edme v\u00e1m&nbsp;<strong>8 tip\u016f na vyr\u00fdsov\u00e1n\u00ed svalov\u00e9 hmoty.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Suplementace_L-karnitinu\"><\/span>1. Suplementace L-karnitinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravideln\u00e9 u\u017e\u00edv\u00e1n\u00ed l-karnitinu <strong>m\u016f\u017ee zv\u00fd\u0161it vyu\u017eit\u00ed t\u011blesn\u00e9ho tuku jako paliva<\/strong> p\u0159i cvi\u010den\u00ed m\u00edsto pou\u017eit\u00ed gluk\u00f3zy. Rovn\u011b\u017e m\u016f\u017ee <strong>zlep\u0161it v\u00e1\u0161 tr\u00e9ninkov\u00fd v\u00fdkon<\/strong>. <span style=\"color: #ff6600;\">[1]<\/span> Podle studie univerzity v Connecticate, 2 gramy l-karnitinu denn\u011b <strong>mohou redukovat svalovou \u00fanavu<\/strong> a ostatn\u00ed biologick\u00e9 ukazatele regenerace. Pravideln\u00e9 u\u017e\u00edv\u00e1n\u00ed <a title=\"L-karnitin\" href=\"https:\/\/gymbeam.cz\/l-karnitin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">l-karnitinu<\/a> m\u016f\u017ee tak\u00e9 zv\u00fd\u0161it mno\u017estv\u00ed androgenn\u00edch receptor\u016f, kter\u00e9 se nach\u00e1zej\u00ed ve svalov\u00fdch bu\u0148k\u00e1ch. <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<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\/iStock-613678674_1.jpg\" alt=\"Suplementace L-karnitinu\" width=\"944\" height=\"600\" title=\"Suplementace L-karnitinu\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zbavte_se_nezdravych_jidel\"><\/span>2. Zbavte se nezdrav\u00fdch j\u00eddel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u017edy, kdy\u017e se chcete zbavit t\u011blesn\u00e9ho tuku, hledejte zp\u016fsoby, jak eliminovat potraviny, kter\u00e9 jsou obvykle&nbsp;<strong>pln\u00e9 rafinovan\u00fdch cukr\u016f a dal\u0161\u00edch nezdrav\u00fdch ingredienc\u00ed.<\/strong>&nbsp;Ned\u011blejte to v\u0161ak tak, \u017ee budete abstinovat od protein\u016f, tuk\u016f nebo sacharid\u016f.&nbsp;Nam\u00edsto toho si vyberte zdrav\u00e9 kombinace, kter\u00e9 obsahuj\u00ed v\u0161echny t\u0159i makro\u017eiviny.&nbsp;Soust\u0159e\u010fte se na b\u00edlkoviny, ovoce a zeleninu, kter\u00e9&nbsp;maj\u00ed syt\u00e9 barvy jak&nbsp;zven\u010d\u00ed,&nbsp;tak i zevnit\u0159.&nbsp;Takov\u00fdmi jsou nap\u0159\u00edklad&nbsp;<strong>sladk\u00fd brambor, \u010dern\u00e1 r\u00fd\u017ee \u010di&nbsp;avok\u00e1do.<\/strong><strong>&nbsp;<\/strong>Omezen\u00ed v\u00fdb\u011bru va\u0161ich j\u00eddel na snadno dostupn\u00e9 potraviny jako jsou v\u00fd\u0161e zm\u00edn\u011bn\u00e9, v\u00e1m usnadn\u00ed odolat snack\u016fm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/iStock-656758600.jpg\" alt=\" Zbavte se nezdrav\u00fdch j\u00eddel\" width=\"900\" height=\"600\" title=\" Zbavte se nezdrav\u00fdch j\u00eddel\"\/><\/figure><\/div>\n\n\n\n<p>Je mnohem jednodu\u0161\u0161\u00ed vyhov\u011bt pot\u0159eb\u00e1m va\u0161eho t\u011bla, pokud budete kombinovat potraviny, kter\u00e9 nejsou zpracov\u00e1ny, proto\u017ee obsahuj\u00ed&nbsp;<strong>velk\u00e9 mno\u017estv\u00ed miner\u00e1l\u016f a vitam\u00edn\u016f.<\/strong>&nbsp;Kdy\u017e jste v diet\u011b,&nbsp;konzumujete mal\u00e9 mno\u017estv\u00ed&nbsp;kalori\u00ed,&nbsp;tak\u017ee m\u00e1te pouze p\u00e1r p\u0159\u00edle\u017eitost\u00ed na to, abyste vyhov\u011bli nutri\u010dn\u00edm pot\u0159eb\u00e1m sv\u00e9ho t\u011bla.&nbsp;B\u011bhem r\u00fdsov\u00e1n\u00ed se soust\u0159e\u010fte na<strong> vysoce kvalitn\u00ed j\u00eddla a potraviny<\/strong>,&nbsp;abyste sv\u00e9mu t\u011blu dodali v\u0161echny nutri\u010dn\u00ed hodnoty,&nbsp;kter\u00e9 pot\u0159ebuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Planujte_dopredu\"><\/span>3. Pl\u00e1nujte dop\u0159edu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00dasp\u011b\u0161n\u00e1 ztr\u00e1ta hmotnosti vy\u017eaduje ,,pl\u00e1n hry\u201c, kter\u00fd zahrnuje stresov\u00fd management.&nbsp;<strong>Pokud se cel\u00fd den zab\u00fdv\u00e1te t\u00edm, jak ztratit&nbsp;hmotnost<\/strong>,&nbsp;je velmi pravd\u011bpodobn\u00e9, \u017ee poc\u00edt\u00edte zv\u00fd\u0161enou hladinu kortizolu. Chronick\u00e9 zv\u00fd\u0161en\u00ed tohoto hormonu m\u016f\u017ee zp\u016fsobit&nbsp;probl\u00e9my se svalovou tk\u00e1n\u00ed a imunitn\u00edm&nbsp;syst\u00e9mem.&nbsp;M\u016f\u017eete konzumovat zdrav\u00e9 j\u00eddlo, u\u017e\u00edvat v\u0161echny pot\u0159ebn\u00e9 suplementy a m\u00edt intenzivn\u00ed tr\u00e9ninky, ale pokud jste celou dobu vystresovan\u00ed, <strong>pravd\u011bpodobn\u011b oslabujete to, co jste tak t\u011b\u017ece z\u00edsk\u00e1vali &#8211; va\u0161e svalstvo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3738,1562,44254,1731,28792,28324,49360,29117\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efektivn\u00ed pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku za\u010d\u00edn\u00e1 t\u00edm, \u017ee v\u00edte kolik kalori\u00ed m\u00e1te konzumovat, a kolik makro\u017eivin pot\u0159ebujete z ka\u017ed\u00e9 skupiny p\u0159ijmout.&nbsp;Pomoci v\u00e1m m\u016f\u017ee i&nbsp;zapisov\u00e1n\u00ed do den\u00edku \u010di aplikace,&nbsp;kde m\u016f\u017eete sledovat v\u00e1\u0161 pokrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kvalitni_spanek_je_zaklad\"><\/span>4. Kvalitn\u00ed sp\u00e1nek je z\u00e1klad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho lid\u00ed si mysl\u00ed, \u017ee <a href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spalov\u00e1n\u00ed tuk\u016f<\/a> prob\u00edh\u00e1 pouze v posilovn\u011b. To je v\u0161ak pouze jedna \u010d\u00e1st rovnice. Pokud m\u00e1te chronick\u00e9 probl\u00e9my se sp\u00e1nkem, <strong>m\u016f\u017eete skon\u010dit se sn\u00ed\u017eenou rychlost\u00ed metabolismu<\/strong>, slabou citlivost\u00ed na inzul\u00edn a m\u016f\u017eete b\u00fdt tak\u00e9 n\u00e1chyln\u00ed na obezitu. [3] Pokud se dob\u0159e vysp\u00edte, m\u00e1te lep\u0161\u00ed kontrolu nad v\u00fdb\u011brem j\u00eddel, kter\u00e9 sn\u00edte, a vyhnete se no\u010dn\u00edmu jeden\u00ed. Tak\u00e9 <strong>m\u00e1te v\u00edce energie, kterou m\u016f\u017eete efektivn\u011b vyu\u017e\u00edt p\u0159i va\u0161em tr\u00e9ninku. <\/strong><span 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<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\/iStock-684758212.jpg\" alt=\"Kvalitn\u00ed sp\u00e1nek je z\u00e1klad\" width=\"900\" height=\"600\" title=\"Kvalitn\u00ed sp\u00e1nek je z\u00e1klad\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Prijimate_vice_ne_mene_bilkovin\"><\/span>5. P\u0159ij\u00edm\u00e1te v\u00edce, ne m\u00e9n\u011b b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud zde je n\u011bjak\u00e1 makro\u017eivina, jej\u00ed\u017e p\u0159\u00edjem byste m\u011bli zv\u00fd\u0161it b\u011bhem r\u00fdsov\u00e1n\u00ed, je to <a title=\"Proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a>. P\u0159id\u00e1n\u00ed v\u011bt\u0161\u00edho mno\u017estv\u00ed proteinu do va\u0161eho j\u00eddeln\u00ed\u010dku m\u016f\u017ee pomoci redukovat hlad, stabilizovat hladinu gluk\u00f3zy v krvi a nastartovat v\u00e1\u0161 metabolismus. V\u0161echno toto je nyn\u00ed pro v\u00e1s velmi d\u016fle\u017eit\u00e9. J\u00eddlo bohat\u00e9 na proteiny vy\u017eaduje v\u00edce energie na tr\u00e1ven\u00ed a spalov\u00e1n\u00ed ve srovn\u00e1n\u00ed se sacharidy \u010di tuky. Tak\u017ee poka\u017ed\u00e9, <strong>kdy\u017e budete konzumovat j\u00eddla s vysok\u00fdm obsahem<\/strong> <a title=\"Proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinu<\/a>, m\u011bli byste si dop\u0159\u00e1t dostatek \u010dasu na tr\u00e1ven\u00ed j\u00eddla a vyp\u00edt dostate\u010dn\u011b vody, abyste zajistili zrychlen\u00ed metabolismu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/iStock-681732704.jpg\" alt=\" P\u0159ij\u00edm\u00e1te v\u00edce, ne m\u00e9n\u011b b\u00edlkovin\" width=\"900\" height=\"600\" title=\" P\u0159ij\u00edm\u00e1te v\u00edce, ne m\u00e9n\u011b b\u00edlkovin\"\/><\/figure><\/div>\n\n\n\n<p>Mnoho lid\u00ed&nbsp;si mysl\u00ed, \u017ee b\u011bhem diety se jejich pot\u0159eba p\u0159\u00edjmu b\u00edlkovin sn\u00ed\u017e\u00ed.&nbsp;<strong>Pr\u00e1v\u011b naopak, <\/strong><strong>b\u011bhem r\u00fdsovac\u00ed f\u00e1ze m\u016f\u017eete dokonce cht\u00edt konzumovat v\u00edce&nbsp;proteinu<\/strong>.&nbsp;Va\u0161e t\u011blo nep\u0159ij\u00edm\u00e1 energii z jin\u00fdch zdroj\u016f, a pr\u00e1v\u011b proto m\u016f\u017ee pou\u017e\u00edt protein jako palivo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vyuzivate_intervalove_treninky\"><\/span>6. Vyu\u017e\u00edv\u00e1te intervalov\u00e9 tr\u00e9ninky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste je\u0161t\u011b nezkusili intervalov\u00fd tr\u00e9nink, na co \u010dek\u00e1te?&nbsp;Jak je uvedeno ve studii \u010dasopisu <em>Applied Physiology, Nutrition, and Metabolism<\/em>&nbsp;<em>(Aplikovan\u00e1 fyziologie, v\u00fd\u017eiva a&nbsp;metabolismus)<\/em>, intervalov\u00fd tr\u00e9nink je lep\u0161\u00ed ne\u017e ust\u00e1len\u00fd&nbsp;,,klasick\u00fd\u201c&nbsp;tr\u00e9nink,&nbsp;pokud jde o ztr\u00e1tu tuku, i p\u0159esto, \u017ee u obou tr\u00e9nink\u016f je sp\u00e1leno stejn\u00e9 mno\u017estv\u00ed celkov\u00fdch kalori\u00ed.<span style=\"color: #ff6600;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[4]<\/span><span style=\"color: #ff6600;\">&nbsp;<\/span>To neznamen\u00e1, \u017ee&nbsp;mus\u00edte prov\u00e1d\u011bt intervalov\u00e9 sprinty na b\u011b\u017eeck\u00e9m p\u00e1su \u010di stacion\u00e1rn\u00edm kole 4 dny v&nbsp;t\u00fddnu.&nbsp;<strong>Zapojte intervalov\u00fd tr\u00e9nink do va\u0161\u00ed b\u011b\u017en\u00e9 tr\u00e9ninkov\u00e9 rutiny proveden\u00edm n\u011bkolika s\u00e9ri\u00ed takzvan\u00fdch ,,angli\u010d\u00e1k\u016f\u201c<\/strong> mezi hlavn\u00edmi cviky s v\u00e1hami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/iStock-925936370.jpg\" alt=\"Vyu\u017e\u00edv\u00e1te intervalov\u00e9 tr\u00e9ninky\" width=\"900\" height=\"600\" title=\"Vyu\u017e\u00edv\u00e1te intervalov\u00e9 tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Neprehanejte_to_s_tekutymi_kaloriemi_%E2%80%93_to_plati_i_pro_proteinove_sejky\"><\/span>7. Nep\u0159eh\u00e1n\u011bjte to s tekut\u00fdmi kaloriemi &#8211; to plat\u00ed i pro proteinov\u00e9 \u0161ejky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pit\u00ed proteinov\u00fdch \u0161ejk\u016f po tr\u00e9ninku je skv\u011bl\u00e9, dokonce to doporu\u010dujeme.&nbsp;<strong>Ale pit\u00ed&nbsp;<\/strong><strong>vysoce kalorick\u00fdch n\u00e1poj\u016f<\/strong><strong>&nbsp;b\u011bhem dne nen\u00ed spr\u00e1vn\u00e1 cesta.<\/strong>&nbsp;Probl\u00e9m s tekut\u00fdmi kaloriemi je ten, \u017ee v\u00e1s&nbsp;nezasyt\u00ed stejn\u011b jako solidn\u00ed kalorick\u00e9&nbsp;j\u00eddlo,&nbsp;tak\u017ee neud\u011blaj\u00ed moc proto, aby potla\u010dily v\u00e1\u0161 apetit mezi jednotliv\u00fdmi j\u00eddly.&nbsp;Pokud p\u0159ij\u00edm\u00e1te 300 a\u017e 400 tekut\u00fdch kalori\u00ed denn\u011b a nepo\u010d\u00edt\u00e1te je do va\u0161eho denn\u00edho p\u0159\u00edjmu kalori\u00ed, nepotrv\u00e1 dlouho, a tyto&nbsp;nadbyte\u010dn\u00e9 kalorie se rychle uk\u00e1\u017eou na va\u0161\u00ed&nbsp;postav\u011b.&nbsp;Ide\u00e1ln\u00ed je, pokud b\u011bhem r\u00fdsovac\u00ed f\u00e1ze&nbsp;pijete \u010distou vodu, <strong>\u010dernou k\u00e1vu, zelen\u00fd nebo ovocn\u00fd \u010daj,<\/strong><strong>&nbsp;sycen\u00e9 vody bez cukru<\/strong> a va\u0161i p\u0159edtr\u00e9ninkovku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/iStock-544450558.jpg\" alt=\"Nep\u0159eh\u00e1n\u011bjte to s tekut\u00fdmi kaloriemi - to plat\u00ed i pro proteinov\u00e9 \u0161ejky\" width=\"899\" height=\"600\" title=\"Nep\u0159eh\u00e1n\u011bjte to s tekut\u00fdmi kaloriemi - to plat\u00ed i pro proteinov\u00e9 \u0161ejky\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Rysovaci_faze_muze_byt_narocna_Nevzdavejte_se\"><\/span>8. R\u00fdsovac\u00ed f\u00e1ze m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e1.&nbsp;Nevzd\u00e1vejte se!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posledn\u00ed tip, kter\u00fd pro v\u00e1s m\u00e1me, je <strong>z\u016fstat&nbsp;<\/strong><strong>p\u0159i va\u0161ich o\u010dek\u00e1van\u00fdch v\u00fdsledc\u00edch&nbsp;realistou<\/strong>. Pamatujte si, \u017ee ztr\u00e1ta tuku se zpomal\u00ed, \u010d\u00edm v\u00edce budou va\u0161e svaly vyr\u00fdsovan\u011bj\u0161\u00ed.&nbsp;Pokud chcete zhubnout 10 kilogram\u016f,&nbsp;prvn\u00ed dva kilogramy by m\u011bly j\u00edt bez&nbsp;probl\u00e9m\u016f,&nbsp;pokud m\u00e1te ji\u017e zku\u0161enosti se cvi\u010den\u00edm.&nbsp;Pokud jste \u00fapln\u00ed za\u010d\u00e1te\u010dn\u00edci ve cvi\u010den\u00ed a diet\u011b, va\u0161e t\u011blo bude zpo\u010d\u00e1tku pracovat proti v\u00e1m.&nbsp;Bu\u010fte ale trp\u011bliv\u00ed.&nbsp;Pot\u00e9, co si va\u0161e t\u011blo zvykne, \u017ee nad\u00e1le spalujete v\u011bt\u0161\u00ed mno\u017estv\u00ed kalori\u00ed ne\u017e zkonzumujete, stane se&nbsp;efektivn\u011bj\u0161\u00ed p\u0159i vyu\u017e\u00edv\u00e1n\u00ed tuku jako energetick\u00e9ho paliva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/iStock-835207400.jpg\" alt=\"R\u00fdsovac\u00ed f\u00e1ze m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e1. Nevzd\u00e1vejte se!\" width=\"900\" height=\"600\" title=\"R\u00fdsovac\u00ed f\u00e1ze m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e1. Nevzd\u00e1vejte se!\"\/><\/figure><\/div>\n\n\n\n<p>Po prvn\u00edch dvou shozen\u00fdch kilogramech budou dal\u0161\u00ed dva o n\u011bco n\u00e1ro\u010dn\u011bj\u0161\u00ed, ale st\u00e1le byste se s nimi m\u011bli um\u011bt poprat bez v\u00fdrazn\u00fdch probl\u00e9m\u016f.&nbsp;<strong>Ale co fin\u00e1ln\u00edch 10 kilogram\u016f?<\/strong><strong>&nbsp;<\/strong>To u\u017e bude vy\u017eadovat po\u0159\u00e1dn\u00fd kus pr\u00e1ce.&nbsp;Bu\u010fte realisti\u010dt\u00ed v tom, kolik \u00fasil\u00ed budete muset vynalo\u017eit pro dosa\u017een\u00ed va\u0161eho c\u00edle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hubnut\u00ed nen\u00ed nikdy jednotv\u00e1rn\u00e9, n\u011bkter\u00e9 t\u00fddny jsou lep\u0161\u00ed ne\u017e ty ostatn\u00ed. P\u0159esn\u011b tehdy, kdy\u017e budete za\u017e\u00edvat tyto v\u00fdkyvy, <strong>nevzd\u00e1vejte se i p\u0159esto, \u017ee nevid\u00edte v\u00fdsledky<\/strong>. Postupn\u011b se dostanete ke sv\u00e9mu c\u00edli. Pokud se chcete inspirovat cviky na vyr\u00fdsov\u00e1n\u00ed svalstva, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a title=\"8 nejlep\u0161\u00edch cvik\u016f na r\u00fdsov\u00e1n\u00ed svalov\u00e9 hmoty\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">8 nejlep\u0161\u00edch cvik\u016f na vyr\u00fdsov\u00e1n\u00ed svalstva<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te i vy zaru\u010den\u00e9 tipy, kter\u00e9 vyu\u017e\u00edv\u00e1te na r\u00fdsov\u00e1n\u00ed svalstva? Napi\u0161te n\u00e1m va\u0161i odpov\u011b\u010f do koment\u00e1\u0159e,&nbsp;a v p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil,&nbsp;<strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"\" 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=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chcete si vyr\u00fdsovat svalstvo a nev\u00edte jak na to? P\u0159e\u010dt\u011bte si 8 tip\u016f o strav\u011b, cvi\u010den\u00ed a suplementech, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout va\u0161i vytou\u017eenou postavu.<\/p>\n","protected":false},"author":25,"featured_media":153229,"comment_status":"open","ping_status":"open","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":[32],"tags":[6477,6369,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-331512","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 zaru\u010den\u00fdch tip\u016f na r\u00fdsov\u00e1n\u00ed svalov\u00e9 hmoty - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chcete si vyr\u00fdsovat svalstvo a nev\u00edte jak na to? 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