{"id":338451,"date":"2022-01-28T10:00:00","date_gmt":"2022-01-28T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=338451"},"modified":"2023-06-28T11:10:59","modified_gmt":"2023-06-28T09:10:59","slug":"dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/","title":{"rendered":"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?"},"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\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#Co_je_pri_hubnuti_nejdulezitejsi\" title=\"Co je p\u0159i hubnut\u00ed nejd\u016fle\u017eit\u011bj\u0161\u00ed?\">Co je p\u0159i hubnut\u00ed nejd\u016fle\u017eit\u011bj\u0161\u00ed?<\/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\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#1_Jake_jsou_vyhody_a_nevyhody_hubnuti_dietou\" title=\"1. Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody hubnut\u00ed dietou?\">1. Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody hubnut\u00ed dietou?<\/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\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#Vyhody_jidelnicku_na_hubnuti\" title=\"V\u00fdhody j\u00eddeln\u00ed\u010dku na hubnut\u00ed\">V\u00fdhody j\u00eddeln\u00ed\u010dku na hubnut\u00ed<\/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\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#Nevyhody_jidelnicku_na_hubnuti\" title=\"Nev\u00fdhody j\u00eddeln\u00ed\u010dku na hubnut\u00ed\">Nev\u00fdhody j\u00eddeln\u00ed\u010dku na hubnut\u00ed<\/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\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#2_Jake_jsou_vyhody_a_nevyhody_hubnuti_pomoci_kardia\" title=\"2. Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody hubnut\u00ed pomoc\u00ed kardia?\">2. Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody hubnut\u00ed pomoc\u00ed kardia?<\/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\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#Vyhody_kardia_pri_hubnuti\" title=\"V\u00fdhody kardia p\u0159i hubnut\u00ed\">V\u00fdhody kardia p\u0159i hubnut\u00ed<\/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\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#Nevyhody_kardia_pri_hubnuti\" title=\"Nev\u00fdhody kardia p\u0159i hubnut\u00ed\">Nev\u00fdhody kardia p\u0159i hubnut\u00ed<\/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\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#3_Jake_jsou_vyhody_a_nevyhody_hubnuti_pomoci_siloveho_treninku\" title=\"3. Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody hubnut\u00ed pomoc\u00ed silov\u00e9ho tr\u00e9ninku?\">3. Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody hubnut\u00ed pomoc\u00ed silov\u00e9ho tr\u00e9ninku?<\/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.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#Vyhody_siloveho_treninku_pri_hubnuti\" title=\"V\u00fdhody silov\u00e9ho tr\u00e9ninku p\u0159i hubnut\u00ed\">V\u00fdhody silov\u00e9ho tr\u00e9ninku p\u0159i hubnut\u00ed<\/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.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#Nevyhody_siloveho_treninku_pri_hubnuti\" title=\"Nev\u00fdhody silov\u00e9ho tr\u00e9ninku p\u0159i hubnut\u00ed\">Nev\u00fdhody silov\u00e9ho tr\u00e9ninku p\u0159i hubnut\u00ed<\/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.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#Nejlepsich_vysledku_pri_hubnuti_dosahnete_upravou_jidelnicku_kardiem_i_silovym_treninkem_najednou\" title=\"Nejlep\u0161\u00edch v\u00fdsledk\u016f p\u0159i hubnut\u00ed dos\u00e1hnete \u00fapravou j\u00eddeln\u00ed\u010dku, kardiem i silov\u00fdm tr\u00e9ninkem najednou\">Nejlep\u0161\u00edch v\u00fdsledk\u016f p\u0159i hubnut\u00ed dos\u00e1hnete \u00fapravou j\u00eddeln\u00ed\u010dku, kardiem i silov\u00fdm tr\u00e9ninkem najednou<\/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.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017en\u00e1 jste si u\u017e v\u0161imli, \u017ee p\u0159i hubnut\u00ed lid\u00e9 s\u00e1zej\u00ed na r\u016fzn\u00e9 zp\u016fsoby. N\u011bkdo se pust\u00ed do p\u0159\u00edsn\u00e9 diety, druh\u00fd tr\u00e1v\u00ed hodiny b\u011bh\u00e1n\u00edm na p\u00e1se a t\u0159et\u00ed za\u010dne cvi\u010dit. <strong>Ot\u00e1zkou ale je,<\/strong> <strong>co je na hubnut\u00ed a spalov\u00e1n\u00ed tuku nejlep\u0161\u00ed?<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158ada lid\u00ed, kte\u0159\u00ed se zam\u011b\u0159\u00ed pouze na jeden aspekt \u017eivotn\u00edho stylu, pak \u010dasto proch\u00e1z\u00ed zklam\u00e1n\u00edm z mal\u00fdch nebo \u017e\u00e1dn\u00fdch v\u00fdsledk\u016f. Kdy\u017e u\u017e si naordinuj\u00ed p\u0159\u00edsnou dietu a zhubnou, \u010dasto se pak pot\u00fdkaj\u00ed s jojo efektem a opakuj\u00ed ty stejn\u00e9 chyby. V dne\u0161n\u00edm \u010dl\u00e1nku prozrad\u00edme, co je vlastn\u011b p\u0159i hubnut\u00ed d\u016fle\u017eit\u00e9 a jak\u00fd p\u0159\u00edstup p\u0159inese ty nejlep\u0161\u00ed a hlavn\u011b dlouhodob\u011b udr\u017eiteln\u00e9 v\u00fdsledky.&nbsp;&nbsp;<\/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=\"Co_je_pri_hubnuti_nejdulezitejsi\"><\/span>Co je p\u0159i hubnut\u00ed nejd\u016fle\u017eit\u011bj\u0161\u00ed?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podm\u00ednkou hubnut\u00ed nen\u00ed co nejv\u00edce nab\u011bhan\u00fdch kilometr\u016f, hodin str\u00e1ven\u00fdch v posilovn\u011b ani vy\u0159azen\u00ed sladkost\u00ed z j\u00eddeln\u00ed\u010dku. <strong>Na spalov\u00e1n\u00ed tuku<\/strong> <strong>nebude toti\u017e fungovat ani jedno z toho, pokud se nedostanete do kalorick\u00e9ho deficitu. <\/strong>A co je ten kalorick\u00fd deficit vlastn\u011b za\u010d?Jedn\u00e1 se o stav, kdy m\u00e1te v\u011bt\u0161\u00ed v\u00fddej energie (baz\u00e1ln\u00ed metabolismus, spot\u0159ebovan\u00e1 energie na tr\u00e1ven\u00ed, pohyb, sport) ne\u017e p\u0159\u00edjem (j\u00eddlo, n\u00e1poje). <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e nap\u0159\u00edklad zjist\u00edte, \u017ee v\u00e1\u0161 udr\u017eovac\u00ed p\u0159\u00edjem (nehubnete ani nep\u0159ib\u00edr\u00e1te) je pr\u016fm\u011brn\u011b 3 000 kcal a sn\u00ed\u017e\u00edte jej na 2 500 kcal, dostanete se do kalorick\u00e9ho deficitu ve v\u00fd\u0161i 500 kcal a za\u010dnete postupn\u011b hubnout. Za dlouhodob\u011b udr\u017eiteln\u00fd se pak pova\u017euje<strong> kalorick\u00fd deficit zhruba ve v\u00fd\u0161i 15\u201320 % <\/strong>va\u0161eho sou\u010dasn\u00e9ho p\u0159\u00edjmu, co\u017e v tomto p\u0159\u00edpad\u011b hrav\u011b spln\u00edte. Zhruba<strong> 30% <\/strong>kalorick\u00fd deficit je pova\u017eov\u00e1n za takovou<strong> hrani\u010dn\u00ed velikost. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nen\u00ed tak dobr\u00fd n\u00e1pad sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem o p\u016flku z 3 000 na 1 500 kcal s vidinou rychl\u00fdch v\u00fdsledk\u016f. A u\u017e v\u016fbec nen\u00ed dobr\u00fdm n\u00e1padem p\u0159em\u00fd\u0161let o r\u016fzn\u00fdch drastick\u00fdch diet\u00e1ch s p\u0159\u00edjmem maxim\u00e1ln\u011b do 1 000 kcal. <strong>Tak velk\u00fd kalorick\u00fd deficit toti\u017e znamen\u00e1 i \u0159adu rizik. <\/strong>Mezi n\u011b pat\u0159\u00ed nap\u0159\u00edklad \u00fanava, vy\u010derp\u00e1n\u00ed, ztr\u00e1ta svalov\u00e9 hmoty i nedostatek d\u016fle\u017eit\u00fdch \u017eivin pro spr\u00e1vnou funkci t\u011bla.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud budete dlouhodob\u011b v hlubok\u00e9m kalorick\u00e9m deficitu, m\u016f\u017eete se setkat i s dal\u0161\u00edmi probl\u00e9my, kter\u00e9 jsou sou\u010d\u00e1st\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/jak-bojovat-se-ztratou-menstruace-a-dalsimi-priznaky-zenske-atleticke-triady\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eensk\u00e9 atletick\u00e9 tri\u00e1dy<\/a> a a\u017e na p\u00e1r v\u00fdjimek se t\u00fdkaj\u00ed i mu\u017e\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se chcete dozv\u011bd\u011bt v\u00edce o tom, co je to kalorick\u00fd deficit a jak jej zvl\u00e1dnout, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot?<\/strong><\/a><\/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\/2022\/01\/iStock-956438132-1124x750.jpg\" alt=\"Co je p\u0159i hubnut\u00ed nejd\u016fle\u017eit\u011bj\u0161\u00ed?\" class=\"wp-image-338483\" width=\"843\" height=\"563\" title=\"Co je p\u0159i hubnut\u00ed nejd\u016fle\u017eit\u011bj\u0161\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-2048x1367.jpg 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=\"1_Jake_jsou_vyhody_a_nevyhody_hubnuti_dietou\"><\/span>1. Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody hubnut\u00ed dietou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strava hraje p\u0159i hubnut\u00ed d\u016fle\u017eitou roli. D\u00edky n\u00ed dok\u00e1\u017eete ovlivnit, kolik kalori\u00ed za den p\u0159ijmete. Funguje to velmi jednodu\u0161e. <strong>Kdy\u017e sv\u016fj energetick\u00fd p\u0159\u00edjem sn\u00ed\u017e\u00edte, dostanete se do kalorick\u00e9ho deficitu<\/strong> i bez cvi\u010den\u00ed. Pokud se ale rozhodnete hubnut\u00ed \u0159e\u0161it pouze j\u00eddeln\u00ed\u010dkem, p\u0159ipravte se na to, \u017ee budete muset j\u00edst o dost m\u00e9n\u011b, ne\u017e kdybyste nav\u00edc p\u0159idali je\u0161t\u011b n\u011bjakou sportovn\u00ed aktivitu. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/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=\"Vyhody_jidelnicku_na_hubnuti\"><\/span>V\u00fdhody j\u00eddeln\u00ed\u010dku na hubnut\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e budete j\u00edst zhruba o 15\u201320 % m\u00e9n\u011b kalori\u00ed a pohl\u00edd\u00e1te si dostate\u010dn\u00fd p\u0159\u00edjem d\u016fle\u017eit\u00fdch \u017eivin, za\u010dnete hubnout. Nen\u00ed to \u017e\u00e1dn\u00e1 slo\u017eit\u00e1 v\u011bda.&nbsp;&nbsp;<\/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\">1. Nejjednodu\u0161\u0161\u00ed zp\u016fsob, jak se dostat do kalorick\u00e9ho deficitu<\/h3>\n\n\n\n<p>Je jednodu\u0161\u0161\u00ed si j\u00edt na hodinu zab\u011bhat, nebo o polovinu sn\u00ed\u017eit velikost p\u0159\u00edloh a zbytek doplnit <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninou<\/a>? Vsad\u00edm se, \u017ee pokud zrovna nepat\u0159\u00edte mezi milovn\u00edky b\u011bhu, rad\u011bji zvol\u00edte men\u0161\u00ed porce p\u0159\u00edloh.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ibli\u017en\u011b tolik energie u\u0161et\u0159\u00ed nebo sp\u00e1l\u00ed 65kg \u017eena, kter\u00e1 je v kalorick\u00e9m deficitu ve v\u00fd\u0161i 500 kcal.<strong> Sn\u00ed\u017een\u00ed energetick\u00e9ho p\u0159\u00edjmu z j\u00eddla<\/strong> je tak st\u00e1le pro v\u011bt\u0161inu lid\u00ed nejsnaz\u0161\u00ed cesta, jak zhubnout.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/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\">2. D\u00edky vy\u0161\u0161\u00edmu p\u0159\u00edjmu b\u00edlkovin neztrat\u00edte tolik sval\u016f<\/h3>\n\n\n\n<p><strong>B\u00edlkoviny <\/strong>hraj\u00ed p\u0159i hubnut\u00ed zcela z\u00e1sadn\u00ed roli. Mezi jejich superschopnosti pat\u0159\u00ed <strong>ochrana sval\u016f p\u0159ed sp\u00e1len\u00edm na energii, <\/strong>zv\u00fd\u0161en\u00ed pocitu sytosti po j\u00eddle, a dokonce pomohou zkrotit i nezvladateln\u00e9 chut\u011b k j\u00eddlu. Proto je d\u016fle\u017eit\u00e9 b\u011bhem hubnut\u00ed hl\u00eddat p\u0159\u00edjem b\u00edlkovin a zam\u011b\u0159it se na to, abyste v ka\u017ed\u00e9m j\u00eddle m\u011bli jejich zdroj. Najdete je v mase, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryb\u00e1ch<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bnin\u00e1ch<\/a>, ml\u00e9\u010dn\u00fdch produktech nebo rostlinn\u00fdch alternativ\u00e1ch masa, jako je t\u0159eba <a href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\"tofu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a> nebo<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> tempeh<\/a>. M\u016f\u017eete tak zabr\u00e1nit velk\u00fdm ztr\u00e1t\u00e1m svalov\u00e9 hmoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kolik b\u00edlkovin j\u00edst p\u0159i hubnut\u00ed?<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u011bhem hubnut\u00ed se <strong>doporu\u010duje j\u00edst 1,2\u20132 g b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti <\/strong>v z\u00e1vislosti na pohybov\u00e9 aktivit\u011b.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, v jak\u00fdch potravin\u00e1ch najdete nejv\u00edce b\u00edlkovin, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/strong><\/a><\/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\/2022\/01\/iStock-1235849112-1124x749.jpg\" alt=\"V\u00fdhody diety p\u0159i hubnut\u00ed\" class=\"wp-image-338497\" width=\"843\" height=\"562\" title=\"V\u00fdhody diety p\u0159i hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-2048x1365.jpg 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=\"Nevyhody_jidelnicku_na_hubnuti\"><\/span>Nev\u00fdhody j\u00eddeln\u00ed\u010dku na hubnut\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hubnut\u00ed pouhou zm\u011bnou stravy m\u00e1 tak\u00e9 sv\u00e1 \u00faskal\u00ed. \u0158ada lid\u00ed toti\u017e nedok\u00e1\u017ee upraven\u00fd j\u00eddeln\u00ed\u010dek dodr\u017eovat dlouhodob\u011b. Je to zejm\u00e9na kv\u016fli pocit\u016fm spojen\u00fdch s hladem. D\u00edky diet\u011b sice m\u016f\u017eete zhubnout, ale zpevnit postavu v\u00e1m moc nepom\u016f\u017ee.<\/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\">1. Ned\u00e1 se dodr\u017eovat moc dlouho<\/h3>\n\n\n\n<p>Pokud k j\u00eddeln\u00ed\u010dku nep\u0159id\u00e1te pohyb a budete hubnout jen sn\u00ed\u017een\u00edm kalori\u00ed, po\u010d\u00edtejte s t\u00edm, \u017ee <strong>na tak n\u00edzk\u00e9m p\u0159\u00edjmu nejsp\u00ed\u0161 nevydr\u017e\u00edte moc dlouho.<\/strong> Spousta lid\u00ed tak\u00e9 \u010dasto s\u00e1hne po p\u0159\u00edsn\u00fdch diet\u00e1ch a s vidinou rychl\u00e9ho hubnut\u00ed sn\u00ed\u017e\u00ed kalorick\u00fd p\u0159\u00edjem klidn\u011b na polovinu nebo jen na p\u00e1r \u201covocn\u00fdch detoxika\u010dn\u00edch smoothies\u201d za den.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ale celkem logicky nevydr\u017e\u00ed dlouho a za n\u011bjak\u00fd \u010das pak lehce podlehnou velk\u00e9mu hladu a sn\u00ed v\u0161e, co jim p\u0159ijde pod ruku.<strong> M\u00edsto postupn\u00e9ho hubnut\u00ed se tak \u010dasto dostanou do koloto\u010de hladov\u011bn\u00ed a p\u0159ej\u00edd\u00e1n\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/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\">2. V\u011bt\u0161\u00ed riziko ztr\u00e1ty sval\u016f a s\u00edly<\/h3>\n\n\n\n<p>P\u0159i hubnut\u00ed <strong>krom\u011b tuku ztr\u00e1c\u00edme \u010dasto tak\u00e9 svaly.<\/strong> To ale nikdo p\u0159ece nechce, proto\u017ee \u010d\u00edm v\u00edc sval\u016f m\u00e1me, t\u00edm m\u00e1me tak\u00e9 v\u011bt\u0161\u00ed s\u00edlu, atraktivn\u011bj\u0161\u00ed postavu a tak\u00e9<strong> rychlej\u0161\u00ed metabolismus.<\/strong> Proto byste m\u011bli v\u011bnovat spr\u00e1vn\u00e9mu nastaven\u00ed j\u00eddeln\u00ed\u010dku na hubnut\u00ed zv\u00fd\u0161enou pozornost a maxim\u00e1ln\u00ed p\u00e9\u010di. Strava s dostatkem b\u00edlkovin sice m\u016f\u017ee s udr\u017een\u00edm sval\u016f pomoci, ale sama o sob\u011b nen\u00ed tak \u00fa\u010dinn\u00e1 jako t\u0159eba v kombinaci se silov\u00fdm tr\u00e9ninkem. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20139]<\/span><\/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\">3. Nepom\u016f\u017ee zpevnit a vypracovat postavu<\/h3>\n\n\n\n<p>Atraktivn\u00ed postavu, po kter\u00e9 v\u011bt\u0161ina hubnouc\u00edch lid\u00ed tou\u017e\u00ed, z\u00edsk\u00e1te hlavn\u011b d\u00edky sportu a cvi\u010den\u00ed.&nbsp;Pokud se do hubnut\u00ed pust\u00edte pomoc\u00ed velmi p\u0159\u00edsn\u00e9 diety, kter\u00e1 se skl\u00e1d\u00e1 t\u0159eba jen z ovoce a zeleniny, nejsp\u00ed\u0161 v\u00e1s nemine <a href=\"https:\/\/gymbeam.cz\/blog\/jojo-efekt-a-jak-s-nim-bojovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jojo efekt<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co to znamen\u00e1? \u017de velmi rychle zhubnete. Ale jen na kr\u00e1tkou dobu, proto\u017ee <strong>kv\u016fli p\u0159\u00edsn\u00e9 diet\u011b ztrat\u00edte celkem dost tuku, ale i sval\u016f. <\/strong>Po skon\u010den\u00ed diety, kdy dos\u00e1hnete sv\u00e9ho vysn\u011bn\u00e9ho \u010d\u00edsla na v\u00e1ze, se vr\u00e1t\u00edte zp\u011bt k norm\u00e1ln\u00edmu re\u017eimu, kter\u00fd znamen\u00e1 i daleko v\u011bt\u0161\u00ed energetick\u00fd p\u0159\u00edjem. Postupn\u011b tak za\u010dnete na t\u011blesn\u00e9 hmotnosti op\u011bt nab\u00edrat. \u0160patnou zpr\u00e1vou je, \u017ee v\u011bt\u0161inou na konci dne takto skon\u010d\u00edte s v\u011bt\u0161\u00edm mno\u017estv\u00edm tuku a men\u0161\u00edm mno\u017estv\u00edm sval\u016f ne\u017e p\u0159ed dietou. <strong>P\u0159i hubnut\u00ed tak rad\u011bji dejte p\u0159ednost<\/strong> dob\u0159e nastaven\u00e9mu j\u00eddeln\u00ed\u010dku v kombinaci s vhodn\u00fdm cvi\u010den\u00edm. To v\u00e1m pom\u016f\u017ee zpevnit t\u011blo a zhubnout s daleko men\u0161\u00edm rizikem jojo efektu.&nbsp;<\/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\/2022\/01\/iStock-1124412188-1-1124x749.jpg\" alt=\"Nev\u00fdhody diety p\u0159i hubnut\u00ed\" class=\"wp-image-338511\" width=\"843\" height=\"562\" title=\"Nev\u00fdhody diety p\u0159i hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak si nastavit j\u00eddeln\u00ed\u010dek na hubnut\u00ed?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spo\u010d\u00edtejte si kalorick\u00fd p\u0159\u00edjem pomoc\u00ed na\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkula\u010dky.<\/a><\/li>\n\n\n\n<li>Na z\u00e1klad\u011b navr\u017een\u00e9ho kalorick\u00e9ho p\u0159\u00edjmu a makro\u017eivin si napl\u00e1nujte j\u00eddeln\u00ed\u010dek na n\u011bkolik dn\u00ed dop\u0159edu. Inspirujte se t\u0159eba j\u00eddly podle \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal.<\/strong><\/a><\/li>\n\n\n\n<li>Myslete na pestrost a nezapom\u00ednejte tak\u00e9 na dostatek ovoce a zeleniny.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Po n\u011bkolika t\u00fddnech dodr\u017eov\u00e1n\u00ed si zm\u011b\u0159te progres (t\u011blesn\u00e1 hmotnost, obvody, porovn\u00e1vac\u00ed fotky) a podle v\u00fdsledk\u016f m\u016f\u017eete j\u00eddeln\u00ed\u010dek upravit.&nbsp;<\/li>\n\n\n\n<li>Za optim\u00e1ln\u00ed rychlost hubnut\u00ed se typicky pova\u017euje 0,5\u20131 kg za t\u00fdden.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se chcete dozv\u011bd\u011bt o hubnut\u00ed pomoc\u00ed stravy v\u00edce, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00fd n\u00e1vod, jak po\u010d\u00edtat kalorie, a dos\u00e1hnout tak sv\u00fdch c\u00edl\u016f.<\/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=\"2_Jake_jsou_vyhody_a_nevyhody_hubnuti_pomoci_kardia\"><\/span>2. Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody hubnut\u00ed pomoc\u00ed kardia?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se v\u00e1s n\u011bkdo zept\u00e1, jestli je na hubnut\u00ed lep\u0161\u00ed kardio, nebo \u010dinky, co odpov\u00edte? Vsad\u00edm se, \u017ee nej\u010dast\u011bj\u0161\u00ed reakc\u00ed bude b\u011bh\u00e1n\u00ed, j\u00edzda na kole nebo rotopedu, rychl\u00e1 ch\u016fze nebo jak\u00e1koliv jin\u00e1 forma aerobn\u00edch aktivit. Ur\u010dit\u011b nen\u00ed n\u00e1hoda, \u017ee si je <strong>v\u011bt\u0161ina lid\u00ed spojuje s \u00fasp\u011b\u0161n\u00fdm sni\u017eov\u00e1n\u00edm hmotnosti<\/strong>. B\u011bhem kardia toti\u017e v porovn\u00e1n\u00ed s ostatn\u00edmi sporty typicky sp\u00e1l\u00edme v\u011bt\u0161\u00ed mno\u017estv\u00ed kalori\u00ed za stejnou jednotku \u010dasu. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/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\">Jak\u00e9 v\u00fdsledky p\u0159inese 30 minut b\u011bhu denn\u011b?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>65kg \u017eena m\u016f\u017ee pr\u016fm\u011brn\u011b sp\u00e1lit 270 kcal a za 29 dn\u00ed zhubne 1 kg tuku.&nbsp;<\/li>\n\n\n\n<li>80kg mu\u017e pr\u016fm\u011brn\u011b sp\u00e1l\u00ed p\u0159ibli\u017en\u011b 332 kcal a za 24 dn\u00ed zhubne 1 kg tuku.<\/li>\n<\/ul>\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=\"Vyhody_kardia_pri_hubnuti\"><\/span>V\u00fdhody kardia p\u0159i hubnut\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vytrvalostn\u00ed aktivity jako je b\u011bh, j\u00edzda na kole nebo plav\u00e1n\u00ed, pom\u00e1haj\u00ed spalovat kalorie, a usnadnit tak hubnut\u00ed.&nbsp;<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_4297-750x1124.jpeg\" alt=\"Kardio a hubnut\u00ed\" class=\"wp-image-338525\" title=\"Kardio a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4297-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4297-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4297-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. Pom\u016f\u017ee dos\u00e1hnout kalorick\u00e9ho deficitu<\/h3>\n\n\n\n<p>P\u0159i kardiu se po\u0159\u00e1dn\u011b rozpumpuje srdce, kter\u00e9 pracuj\u00edc\u00edm sval\u016fm dod\u00e1v\u00e1 pot\u0159ebn\u00e9 \u017eiviny a kysl\u00edk. Ty jsou toti\u017e v po\u0159\u00e1dn\u00e9m z\u00e1p\u0159ahu a pot\u0159ebuj\u00ed neust\u00e1l\u00fd p\u0159\u00edsun energie. Doch\u00e1z\u00ed tak ke zna\u010dn\u00e9mu spalov\u00e1n\u00ed kalori\u00ed, co\u017e v\u00e1m pom\u016f\u017ee s vytvo\u0159en\u00edm kalorick\u00e9ho deficitu. D\u00edky tomu nebudete muset p\u0159i hubnut\u00ed j\u00edst o tolik m\u00e9n\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[5, 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kolik energie m\u016f\u017ee sp\u00e1lit pr\u016fm\u011brn\u00fd mu\u017e a \u017eena j\u00edzdou na kole?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>65kg \u017eena za hodinu sp\u00e1l\u00ed zhruba 488 kcal a 1 kg zhubne asi za 15 hodin a 45 minut.&nbsp;<\/li>\n\n\n\n<li>80 kg mu\u017e za hodinu sp\u00e1l\u00ed zhruba 600 kcal a 1 kg zhubne asi za necel\u00fdch 13 hodin.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, za jak dlouho sp\u00e1l\u00edte 1 kg tuku r\u016fzn\u00fdmi aktivitami, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1?<\/strong><\/a><\/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\">2. Spalujete kalorie i po tr\u00e9ninku<\/h3>\n\n\n\n<p>Po cvi\u010den\u00ed va\u0161e t\u011blo je\u0161t\u011b n\u011bjakou dobu spaluje v\u00edce kalori\u00ed tak n\u011bjak zadarmo, ani\u017e byste museli d\u011blat cokoliv nav\u00edc. Plat\u00ed to i pro b\u011bh\u00e1n\u00ed, rychlou ch\u016fzi, <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00edzdu na kole<\/a>, plav\u00e1n\u00ed a dal\u0161\u00ed druhy vytrvalostn\u00edch aktivit. Tento efekt se naz\u00fdv\u00e1 zv\u00fd\u0161en\u00e1 spot\u0159eba kysl\u00edku po cvi\u010den\u00ed neboli EPOC (Excess Postexercise Oxygen Consumption) a nejvy\u0161\u0161\u00edch hodnot dosahuje pr\u00e1v\u011b po silov\u00e9m tr\u00e9ninku.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Co v t\u011ble prob\u00edh\u00e1 p\u0159i zv\u00fd\u0161en\u00e9 spot\u0159eb\u011b kysl\u00edku po cvi\u010den\u00ed?<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dopl\u0148ov\u00e1n\u00ed energetick\u00fdch zdroj\u016f t\u0159eba v podob\u011b z\u00e1sobn\u00ed energie ve form\u011b svalov\u00e9ho glykogenu&nbsp;<\/li>\n\n\n\n<li>zklidn\u011bn\u00ed tepov\u00e9 frekvence, d\u00fdch\u00e1n\u00ed, \u010dinnosti srdce a hladiny hormon\u016f<\/li>\n\n\n\n<li>sni\u017eov\u00e1n\u00ed t\u011blesn\u00e9 teploty na b\u011b\u017en\u00e9 hodnoty<\/li>\n\n\n\n<li>odstran\u011bn\u00ed zplodin metabolismu vznikl\u00fdch p\u0159i svalov\u00e9 pr\u00e1ci&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na v\u0161echny tyto d\u011bje pak organismus spot\u0159ebuje extra kalorie nav\u00edc.<\/strong> O jejich mno\u017estv\u00ed rozhoduje t\u011blesn\u00e1 hmotnost, n\u00e1ro\u010dnost, d\u00e9lka a typ tr\u00e9ninku, ale tak\u00e9 tr\u00e9novanost sportovce. V p\u0159\u00edpad\u011b tr\u00e9novan\u011bj\u0161\u00edch sportovc\u016f jsou tyto d\u011bje v t\u011ble typicky efektivn\u011bj\u0161\u00ed, spot\u0159ebuj\u00ed tak m\u00e9n\u011b kalori\u00ed ne\u017e za\u010d\u00e1te\u010dn\u00edci. <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201313]<\/span><\/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\">3. M\u016f\u017ee pomoci udr\u017eet chu\u0165 k j\u00eddlu pod kontrolou<\/h3>\n\n\n\n<p>Sportovn\u00ed aktivity v\u00e1m mohou dokonce pomoci sn\u00ed\u017eit chu\u0165 k j\u00eddlu, co\u017e p\u0159i hubnut\u00ed jist\u011b ocen\u00edte. V pr\u016fb\u011bhu aerobn\u00edho cvi\u010den\u00ed a n\u011bkolik hodin po jeho skon\u010den\u00ed toti\u017e<strong> doch\u00e1z\u00ed k potla\u010den\u00ed vylu\u010dov\u00e1n\u00ed hormonu ghrelinu.<\/strong> Ten se tak\u00e9 naz\u00fdv\u00e1 jako hormon hladu a jeho sn\u00ed\u017een\u00ed v\u00e1m m\u016f\u017ee pomoci odolat vyj\u00edd\u00e1n\u00ed ledni\u010dky hned po dob\u011bhnut\u00ed. Tento efekt ale nemus\u00ed b\u00fdt pravidlem a z\u00e1le\u017e\u00ed i na tom, jak jste t\u0159eba jedli v r\u00e1mci cel\u00e9ho dne a hlavn\u011b p\u0159ed tr\u00e9ninkem. Nezapome\u0148te tak\u00e9 na to, \u017ee j\u00eddlo za odm\u011bnu po n\u00e1ro\u010dn\u00e9m tr\u00e9ninku se do kalorick\u00e9ho p\u0159\u00edjmu tak\u00e9 po\u010d\u00edt\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed tipy, jak se zbavit nekon\u010d\u00edc\u00edho hladu a chuti, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak se zbavit neust\u00e1l\u00e9ho hladu a chut\u00ed?<\/strong><\/a><\/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\/2022\/01\/image00004-scaled-e1643457857685-1124x750.jpeg\" alt=\"Jak pom\u00e1h\u00e1 kardio p\u0159i hubnut\u00ed?\" class=\"wp-image-338539\" width=\"843\" height=\"563\" title=\"Jak pom\u00e1h\u00e1 kardio p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-2048x1367.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-768x513.jpeg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nevyhody_kardia_pri_hubnuti\"><\/span>Nev\u00fdhody kardia p\u0159i hubnut\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aerobn\u00ed aktivity jsou sice velmi efektivn\u00edm n\u00e1strojem pro spalov\u00e1n\u00ed tuku a hubnut\u00ed, bohu\u017eel ale moc nepom\u016f\u017eou se zpevn\u011bn\u00edm postavy.<\/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\">1. M\u016f\u017eete ztratit v\u00edce svalov\u00e9 hmoty<\/h3>\n\n\n\n<p>B\u011bh nebo j\u00edzda na kole <strong>nem\u00e1 tak pozitivn\u00ed vliv na r\u016fst svalov\u00e9 hmoty jako t\u0159eba zved\u00e1n\u00ed \u010dinek.<\/strong> Podle studi\u00ed se vytrvalostn\u00edmi aktivitami b\u011bhem hubnut\u00ed dokonce ztr\u00e1c\u00ed v\u00edce sval\u016f ne\u017e p\u0159i silov\u00e9m tr\u00e9ninku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale pro\u010d? Odpov\u011b\u010f m\u016f\u017eeme naj\u00edt hlavn\u011b ve <strong>vysok\u00e9 energetick\u00e9 n\u00e1ro\u010dnosti aerobn\u00edho tr\u00e9ninku, <\/strong>co\u017e se m\u016f\u017ee projevit i spalov\u00e1n\u00edm svalov\u00e9 hmoty na energii. Tento efekt roste zejm\u00e9na s d\u00e9lkou zat\u00ed\u017een\u00ed. P\u0159i hodinov\u00e9m b\u011bhu se tolik o svaly b\u00e1t nemus\u00edme jako v p\u0159\u00edpad\u011b n\u011bkolikahodinov\u00e9 aktivity. P\u0159i b\u011bhu \u010di plav\u00e1n\u00ed nav\u00edc <strong>velk\u00e9 svaly nejsou moc pot\u0159ebn\u00e9, <\/strong>organismus tak nem\u00e1 d\u016fvod je za ka\u017edou cenu chr\u00e1nit a dr\u017eet se jich. T\u011blo je vlastn\u011b takov\u00fd ekonom, v podstat\u011b si <strong>vyhodnot\u00ed, co je pro n\u011bj v\u00fdhodn\u00e9,<\/strong> a podle toho se za\u0159\u00edd\u00ed. Ne\u017e by vy\u017eivoval energeticky n\u00e1ro\u010dn\u00e9 svaly b\u011bhem vytrvalostn\u00edch aktivit, ke kter\u00fdm velk\u00e9 svaly nepot\u0159ebuje, <strong>rad\u011bji se jich zbav\u00ed <\/strong>stejn\u011b jako drah\u00fdch a nev\u00fdkonn\u00fdch cenn\u00fdch pap\u00edr\u016f obchodn\u00edk na burze. <span style=\"color:#ff6600\" class=\"tadv-color\">[15\u201316]<\/span><\/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\">2. Nepom\u016f\u017ee zpevnit a vypracovat postavu<\/h3>\n\n\n\n<p>Pokud chcete zhubnout a z\u00e1rove\u0148 z\u00edskat i p\u0159ita\u017eliv\u00e9 k\u0159ivky, asi v\u00e1s zklamu, kardio v\u00e1m v tomto ohledu moc nepom\u016f\u017ee. Je sice skv\u011bl\u00e9 na spalov\u00e1n\u00ed t\u011blesn\u00e9ho tuku, tak\u017ee v del\u0161\u00edm \u010dasov\u00e9m horizontu pom\u016f\u017ee odhalit svaly, kter\u00e9 se pod tukem nach\u00e1zej\u00ed. S t\u00edm ale jeho mo\u017enosti v r\u00e1mci tvarov\u00e1n\u00ed postavy bohu\u017eel kon\u010d\u00ed. <strong>P\u0159i kardiu se bohu\u017eel tolik netvo\u0159\u00ed svalov\u00e1 hmota, kter\u00e1 d\u00e1v\u00e1 t\u011blu ty atraktivn\u00ed tvary.&nbsp;&nbsp;&nbsp;<\/strong><\/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 jak dlouho pr\u016fm\u011brn\u00e1 \u017eena a mu\u017e sp\u00e1l\u00ed 1 kg tuku pomoc\u00ed kardia?<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Aktivita<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>V\u00fddej 65kg \u017eeny za hodinu<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Za jak dlouho tato \u017eena sp\u00e1l\u00ed 1 kg tuku<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>V\u00fddej 80kg mu\u017ee za hodinu<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Za jak dlouho tento mu\u017e sp\u00e1l\u00ed 1 kg tuku<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u011bh rychlost\u00ed 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 hod a 12 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 hod a 30 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cyklistika v pr\u016fm\u011brn\u00e9m tempu<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 hod a 45 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 hod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plav\u00e1n\u00ed v rekrea\u010dn\u00edm tempu<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 hod a 42 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 hod<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Jake_jsou_vyhody_a_nevyhody_hubnuti_pomoci_siloveho_treninku\"><\/span>3. Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody hubnut\u00ed pomoc\u00ed silov\u00e9ho tr\u00e9ninku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zved\u00e1n\u00ed t\u011b\u017ek\u00fdch \u010dinek v posilovn\u011b nebo cvi\u010den\u00ed s vlastn\u00ed vahou si nejsp\u00ed\u0161 v\u011bt\u0161ina z v\u00e1s spojuje hlavn\u011b s tvarov\u00e1n\u00edm postavy a r\u016fstem svalov\u00e9 hmoty. Silov\u00fd tr\u00e9nink m\u00e1 ale tak\u00e9 sv\u00e9 d\u016fle\u017eit\u00e9 m\u00edsto i p\u0159i hubnut\u00ed. <strong>Doch\u00e1z\u00ed p\u0159i n\u011bm toti\u017e k zpev\u0148ov\u00e1n\u00ed, zes\u00edlen\u00ed a r\u016fstu sval\u016f, co\u017e se m\u016f\u017ee projevit celkovou p\u0159estavbou t\u011bla, o kter\u00e9 tak n\u011bjak v\u0161ichni sn\u00ed.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem n\u00ed se sice tuk nem\u011bn\u00ed na svaly, jak si n\u011bkte\u0159\u00ed mysl\u00ed, ale zvy\u0161uje se mno\u017estv\u00ed aktivn\u00ed t\u011blesn\u00e9 hmoty (sval\u016f) zat\u00edmco t\u011blesn\u00fd tuk miz\u00ed. Mo\u017en\u00e1 u\u017e jste taky za\u017eili, \u017ee v\u00e1m t\u011blesn\u00e1 hmotnost neklesla ani o gram, ale najednou jste se ve\u0161li do kalhot, kter\u00e9 byly je\u0161t\u011b do ned\u00e1vna mal\u00e9. To byl nejsp\u00ed\u0161 p\u0159\u00edpad, kdy se v\u00e1m poda\u0159ilo zhubnout tuk a p\u0159ibrat svaly.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z toho d\u016fvodu je p\u0159i hubnut\u00ed dobr\u00fd n\u00e1pad krom\u011b t\u011blesn\u00e9 hmotnosti sledovat tak\u00e9 t\u011blesn\u00e9 obvody (pas, boky, stehna) a d\u011blat progresov\u00e9 fotky, na kter\u00fdch mo\u017en\u00e1 uvid\u00edte mnohem v\u011bt\u0161\u00ed zm\u011bny ne\u017e na v\u00e1ze. Co v\u0161e m\u00e1 vliv na to, kolik zrovna v\u00e1\u017e\u00edte, a jak spr\u00e1vn\u011b sledovat progres, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk.<\/strong>&nbsp;<\/a><\/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\/2022\/01\/EOS_6234-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9nink a hubnut\u00ed\" class=\"wp-image-338553\" width=\"843\" height=\"562\" title=\"Silov\u00fd tr\u00e9nink a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-2048x1365.jpg 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=\"Vyhody_siloveho_treninku_pri_hubnuti\"><\/span>V\u00fdhody silov\u00e9ho tr\u00e9ninku p\u0159i hubnut\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Silov\u00fd tr\u00e9nink v\u00e1m pom\u016f\u017ee vytvarovat postavu, zes\u00edlit, zv\u011bt\u0161it svaly a spalovat v\u00edce energie zadarmo v pr\u016fb\u011bhu dne, i kdy\u017e zrovna nic ned\u011bl\u00e1te.&nbsp;<\/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\">1. Zatraktivn\u00ed postavu&nbsp;&nbsp;&nbsp;<\/h3>\n\n\n\n<p>\u0158ada lid\u00ed m\u00e1 pocit, \u017ee je spr\u00e1vn\u00e9 nejd\u0159\u00edv zhubnout tuk a pak posilovat, nabrat svaly, a zapracovat tak na atraktivn\u00ed postav\u011b. To ale ur\u010dit\u011b nen\u00ed nutn\u00e9. I vy <strong>m\u016f\u017eete z\u00e1rove\u0148 hubnout a pracovat na atraktivn\u00edch k\u0159ivk\u00e1ch d\u00edky silov\u00e9mu tr\u00e9ninku.<\/strong> Ten v\u00e1m toti\u017e pom\u016f\u017ee vybudovat svalovou hmotu, bez kter\u00e9 to vypracovan\u00e9 b\u0159icho nebo pevn\u00fd a kulat\u00fd zadek jednodu\u0161e nez\u00edsk\u00e1te. Nemus\u00edte hned ale zvedat t\u011b\u017ek\u00e9 v\u00e1hy, sta\u010d\u00ed za\u010d\u00edt cvi\u010dit s vlastn\u00ed vahou a postupn\u011b p\u0159id\u00e1vat z\u00e1t\u011b\u017e ve form\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00edch gum<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinek<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\"TRX (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">TRX<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je pevn\u00fd a kulat\u00fd zadek jedn\u00edm z va\u0161ich fitness c\u00edl\u016f, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat zadek i nohy.&nbsp;<\/strong><\/a><\/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\">2. Pom\u016f\u017ee dos\u00e1hnout kalorick\u00e9ho deficitu<\/h3>\n\n\n\n<p>B\u011bhem silov\u00e9ho tr\u00e9ninku pravd\u011bpodobn\u011b nesp\u00e1l\u00edte tolik kalori\u00ed jako kardiem, ale i tak v\u00e1m pom\u016f\u017ee zv\u00fd\u0161it energetick\u00fd v\u00fddej, a vytvo\u0159it tak kalorick\u00fd deficit. Po jeho skon\u010den\u00ed se nav\u00edc m\u016f\u017eete t\u011b\u0161it na v\u011bt\u0161\u00ed p\u00e1len\u00ed kalori\u00ed zadarmo d\u00edky potr\u00e9ninkov\u00e9mu EPOC. Nebudete se tak muset spol\u00e9hat \u010dist\u011b na sn\u00ed\u017een\u00fd p\u0159\u00edjem stravy. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/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-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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-749x1124.jpeg\" alt=\"Posilov\u00e1n\u00ed a hubnut\u00ed\" class=\"wp-image-338567\" title=\"Posilov\u00e1n\u00ed a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_2433-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Kolik energie m\u016f\u017eete sp\u00e1lit za hodinu intenzivn\u00edho silov\u00e9ho tr\u00e9ninku?<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>65kg \u017eena pr\u016fm\u011brn\u011b sp\u00e1l\u00ed p\u0159ibli\u017en\u011b 390 kcal a 1 kg zhubne asi za necel\u00fdch 20 hodin.<\/li>\n\n\n\n<li>80kg mu\u017e pr\u016fm\u011brn\u011b sp\u00e1l\u00ed zhruba 480 kcal a 1 kg zhubne asi za 16 hodin.<\/li>\n<\/ul>\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\">3. Ochr\u00e1n\u00ed svaly a pom\u016f\u017ee s jejich r\u016fstem<\/h3>\n\n\n\n<p>Nez\u00e1le\u017e\u00ed na tom, zda cvi\u010d\u00edte s \u010dinkami, kettlebelly nebo vlastn\u00ed vahou, v\u0161echny tyto aktivity maj\u00ed spole\u010dn\u00fd c\u00edl \u2013 zat\u00ed\u017eit svaly. P\u0159i tom doch\u00e1z\u00ed k jejich unaven\u00ed a po\u0161kozen\u00ed, kter\u00e9 se projevuje drobn\u00fdmi trhlinkami na svalov\u00fdch vl\u00e1knech. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svalov\u00e1 hmota ale z\u00e1t\u011b\u017e p\u0159ijme jako v\u00fdzvu a ud\u011bl\u00e1 v\u0161e pro to, aby byla p\u0159\u00ed\u0161t\u011b siln\u011bj\u0161\u00ed. V t\u011ble se tak rozb\u011bhne \u0159ada d\u011bj\u016f, kter\u00e9 maj\u00ed za c\u00edl <strong>opravit po\u0161kozenou svalovou tk\u00e1\u0148 a podpo\u0159it jej\u00ed r\u016fst neboli hypertrofii.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky tomu nemus\u00edte ani p\u0159i hubnut\u00ed p\u0159ich\u00e1zet o svaly a pomoc\u00ed silov\u00e9ho tr\u00e9ninku budete tvarovat svou postavu. D\u016fle\u017eit\u00e9 je zde op\u011bt zm\u00ednit dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin, bez kter\u00e9ho by to ne\u0161lo. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaly na sv\u016fj provoz spot\u0159ebuj\u00ed zhruba 5x v\u00edce energie ne\u017e tuk, co\u017e z nich d\u011bl\u00e1 skv\u011bl\u00e9ho par\u0165\u00e1ka p\u0159i hubnut\u00ed. Silov\u00fdm tr\u00e9ninkem tak celkem jednodu\u0161e m\u016f\u017eete zrychlit <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/muzu-mit-zpomaleny-nebo-zniceny-metabolismus-5-tipu-jak-zrychlit-metabolismus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">metabolismus<\/a>.<strong> P\u0159i hubnut\u00ed se p\u0159ece ka\u017ed\u00e1 sp\u00e1len\u00e1 kalorie nav\u00edc po\u010d\u00edt\u00e1<\/strong>, tak pro\u010d nevyu\u017e\u00edt \u00fa\u010dinku posilov\u00e1n\u00ed?<span style=\"color:#ff6600\" class=\"tadv-color\"> [18\u201319]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak p\u0159i hubnut\u00ed cvi\u010dit, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?<\/strong><\/a><\/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\">4. Spalujete je\u0161t\u011b v\u00edce kalori\u00ed po tr\u00e9ninku ne\u017e v p\u0159\u00edpad\u011b kardia&nbsp;&nbsp;<\/h3>\n\n\n\n<p>Stejn\u011b jako v p\u0159\u00edpad\u011b kardia i po skon\u010den\u00ed silov\u00e9ho tr\u00e9ninku se m\u016f\u017eete t\u011b\u0161it na extra n\u00e1lo\u017e sp\u00e1len\u00fdch kalori\u00ed (EPOC). Organismus v t\u00e9 dob\u011b dopl\u0148uje spot\u0159ebovanou energii a m\u00e1 na starosti dal\u0161\u00ed d\u011bje, kter\u00e9 jsme si shrnuli v\u00fd\u0161e.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Silov\u00fd tr\u00e9nink je ale v tomto ohledu podle studi\u00ed je\u0161t\u011b \u00fa\u010dinn\u011bj\u0161\u00ed ne\u017e ten aerobn\u00ed.<\/strong> P\u0159edstavuje toti\u017e v\u011bt\u0161\u00ed z\u00e1t\u011b\u017e pro svalovou hmotu, kter\u00e1 pak pot\u0159ebuje v\u00edce \u010dasu a energie na regeneraci. To se m\u016f\u017ee projevit <strong>zrychlen\u00edm metabolismu a\u017e na 72 hodin, ale nej\u010dast\u011bji jde o 24\u201348 hodin po tr\u00e9ninku.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[20\u201321]<\/span><\/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\">5. Pom\u016f\u017ee dostat chut\u011b pod kontrolu<\/h3>\n\n\n\n<p>Tak\u00e9 silov\u00fd tr\u00e9nink v\u00e1m pom\u016f\u017ee l\u00e9pe zvl\u00e1dat chu\u0165 k j\u00eddlu. M\u00e1 toti\u017e stejn\u011b jako vytrvalostn\u00ed sporty vliv na hladiny hormon\u016f, kter\u00e9 ovliv\u0148uj\u00ed p\u0159\u00edjem stravy.<strong> D\u00edky tomu jen tak nepodlehnete sladkostem a jin\u00fdm kalorick\u00fdm dobrot\u00e1m,<\/strong> kter\u00e9 v\u00e1s \u010dekaj\u00ed doma po n\u00e1vratu z posilovny. Ur\u010ditou roli m\u016f\u017ee hr\u00e1t i fakt, \u017ee jste na tr\u00e9ninku po\u0159\u00e1dn\u011b makali a nechcete si v\u00fdsledky pokazit p\u0159ej\u00edd\u00e1n\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[14, 22]<\/span><\/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\/2022\/01\/TC301345-1124x749.jpg\" alt=\"Hubnut\u00ed p\u0159i cvi\u010den\u00ed\" class=\"wp-image-338581\" width=\"843\" height=\"562\" title=\"Hubnut\u00ed p\u0159i cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/TC301345-2048x1365.jpg 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=\"Nevyhody_siloveho_treninku_pri_hubnuti\"><\/span>Nev\u00fdhody silov\u00e9ho tr\u00e9ninku p\u0159i hubnut\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Silov\u00fd tr\u00e9ninkem mo\u017en\u00e1 nesp\u00e1l\u00edte tolik kalori\u00ed jako kardiem a pro n\u011bkoho m\u016f\u017ee b\u00fdt ze za\u010d\u00e1tku technicky n\u00e1ro\u010dn\u011bj\u0161\u00ed.<\/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\">1. Pr\u016fm\u011brn\u011b nespaluje tolik kalori\u00ed jako vytrvalostn\u00ed aktivity&nbsp;<\/h3>\n\n\n\n<p>Mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed se sice odv\u00edj\u00ed od konkr\u00e9tn\u00edho tr\u00e9ninku (intenzita, typ z\u00e1t\u011b\u017ee), ale za hodinu intenzivn\u00edho kardia m\u016f\u017eete vydat i 2kr\u00e1t v\u00edce energie ne\u017e p\u0159i posilov\u00e1n\u00ed.<strong> Pokud budete cvi\u010dit jen silov\u011b, nesp\u00e1l\u00edte na tr\u00e9ninku tolik kalori\u00ed.<\/strong> Na druhou stranu do hry vstupuje tak\u00e9 EPOC, d\u00edky kter\u00e9mu budete m\u00edt zrychlen\u00fd metabolismus je\u0161t\u011b n\u011bkolik hodin po docvi\u010den\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlouhodob\u00e9ho hlediska nen\u00ed ani tak pot\u0159ebn\u00e9 spalovat kalorie jak zb\u011bsil\u00ed. Silov\u00fd tr\u00e9nink v\u00e1m v b\u011bhu na dlouhou tra\u0165 pom\u016f\u017ee postupn\u011b hubnout tuk a tvarovat postavu.<\/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\">2. Je technicky n\u00e1ro\u010dn\u011bj\u0161\u00ed<\/h3>\n\n\n\n<p>Pokud s cvi\u010den\u00edm za\u010d\u00edn\u00e1te a hled\u00e1te zp\u016fsob, jak zhubnout, mo\u017en\u00e1 pro v\u00e1s bude snaz\u0161\u00ed jezdit na kole nebo b\u011bhat. <strong>Takov\u00fd typ pohybu je pro t\u011blo i p\u0159irozen\u011bj\u0161\u00ed ne\u017e t\u0159eba takov\u00e9 mrtv\u00e9 tahy.<\/strong> V p\u0159\u00edpad\u011b posilov\u00e1n\u00ed je t\u0159eba zn\u00e1t z\u00e1kladn\u00ed cviky a nad tr\u00e9ninkem celkov\u011b v\u00edce p\u0159em\u00fd\u0161let. Tento probl\u00e9m ale m\u016f\u017ee lehce vy\u0159e\u0161it tren\u00e9r, skupinov\u00e1 lekce, zku\u0161en\u011bj\u0161\u00ed kamar\u00e1d nebo n\u00e1\u0161 <a href=\"https:\/\/www.youtube.com\/c\/GymBeamcz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">youtube kan\u00e1l<\/a>, kter\u00fd je pln\u00fd tr\u00e9ninkov\u00fdch vide\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete za\u010d\u00edt chodit do fitka, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 rad pro za\u010d\u00e1te\u010dn\u00edky ve fitku pro rychl\u00e9 a trvale udr\u017eiteln\u00e9 v\u00fdsledky.<\/strong><\/a><strong>&nbsp;<\/strong><\/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 jak dlouho sp\u00e1l\u00ed pr\u016fm\u011brn\u00e1 \u017eena a mu\u017e 1 kg tuku pomoc\u00ed silov\u00e9ho tr\u00e9ninku?<strong><\/strong><\/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\"><strong><center>Aktivita<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>V\u00fddej 65kg \u017eeny za hodinu<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Za jak dlouho tato \u017eena sp\u00e1l\u00ed 1 kg tuku<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>V\u00fddej 80kg mu\u017ee za hodinu<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Za jak dlouho tento mu\u017e sp\u00e1l\u00ed 1 kg tuku<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9nink s osou, \u010dinkami, vy\u0161\u0161\u00ed intenzita<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 hod a 42 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 hod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cvi\u010den\u00ed v posilovn\u011b se z\u00e1t\u011b\u017e\u00ed, st\u0159edn\u00ed intenzita<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 hod a 36 min<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 hod a 12 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9nink s vlastn\u00ed vahou (kliky, v\u00fdpady, sed-lehy), st\u0159edn\u00ed intenzita<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">247<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">304<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 hod a 18 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nejlepsich_vysledku_pri_hubnuti_dosahnete_upravou_jidelnicku_kardiem_i_silovym_treninkem_najednou\"><\/span>Nejlep\u0161\u00edch v\u00fdsledk\u016f p\u0159i hubnut\u00ed dos\u00e1hnete \u00fapravou j\u00eddeln\u00ed\u010dku, kardiem i silov\u00fdm tr\u00e9ninkem najednou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e v\u00edme, \u017ee ka\u017ed\u00fd z uveden\u00fdch zp\u016fsob\u016f hubnut\u00ed m\u00e1 sv\u00e1 pro a proti. Mo\u017en\u00e1 u\u017e v\u00e1s p\u0159i \u010dten\u00ed jednotliv\u00fdch bod\u016f tak\u00e9 napadlo<strong> v\u0161e spojit do jednoho a vyt\u011b\u017eit z toho maximum. <\/strong>P\u0159em\u00fd\u0161l\u00edte spr\u00e1vn\u011b. Kdy\u017e dob\u0159e zkombinujete \u00fapravu stravy, kardio i silov\u00fd tr\u00e9nink, m\u016f\u017eete se t\u011b\u0161it na benefity ze v\u0161ech 3 oblast\u00ed.&nbsp;<\/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\">Jak\u00e9 jsou v\u00fdhody diety, kardia i silov\u00e9ho tr\u00e9ninku p\u0159i hubnut\u00ed?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dob\u0159e nastaven\u00fd j\u00eddeln\u00ed\u010dek v\u00e1m pom\u016f\u017ee <strong>dos\u00e1hnout kalorick\u00e9ho deficitu<\/strong> a dod\u00e1 pot\u0159ebn\u00e9 \u017eiviny. Kl\u00ed\u010dovou roli maj\u00ed zejm\u00e9na b\u00edlkoviny, kter\u00e9 jsou pot\u0159ebn\u00e9 pro ochranu svalov\u00e9 hmoty.&nbsp;<\/li>\n\n\n\n<li>Vytrvalostn\u00ed sporty, jako je b\u011bh, cyklistika, plav\u00e1n\u00ed, rychl\u00e1 ch\u016fze \u010di tanec n\u011bkolikr\u00e1t t\u00fddn\u011b <strong>zv\u00fd\u0161\u00ed energetick\u00fd v\u00fddej, <\/strong>a nav\u00edc zlep\u0161\u00ed i celkovou fyzickou kondici a podpo\u0159\u00ed zdrav\u00ed cel\u00e9ho organismu.<\/li>\n\n\n\n<li>Kdy\u017e budete cvi\u010dit alespo\u0148 dvakr\u00e1t, ide\u00e1ln\u011b t\u0159ikr\u00e1t t\u00fddn\u011b (s vlastn\u00ed vahou \u010di <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e\u00ed<\/a>), ochr\u00e1n\u00edte svaly p\u0159ed sp\u00e1len\u00edm na energii a v ur\u010dit\u00fdch p\u0159\u00edpadech <strong>m\u016f\u017eete doc\u00edlit i jejich r\u016fstu. <\/strong>D\u00edky tomu tak zrychl\u00edte metabolismus v pr\u016fb\u011bhu cel\u00e9ho dne.&nbsp;<\/li>\n\n\n\n<li>Silov\u00fd tr\u00e9nink v\u00e1m tak\u00e9 pom\u016f\u017ee <strong>zpevnit t\u011blo a z\u00edskat<\/strong> <strong>atraktivn\u00ed postavu. <\/strong>Ve v\u00fdsledku v\u00e1m tak m\u016f\u017ee pomoci zvednout i sebev\u011bdom\u00ed.<\/li>\n\n\n\n<li>Po vytrvalostn\u00edm i silov\u00e9m tr\u00e9ninku se m\u016f\u017eete t\u011b\u0161it na<strong> rychlej\u0161\u00ed metabolismus,<\/strong> kter\u00fd p\u0159etrv\u00e1v\u00e1 je\u0161t\u011b n\u011bkolik hodin, a d\u00edky tomu pak spalujete kalorie prakticky zadarmo.<\/li>\n\n\n\n<li>Cvi\u010den\u00ed m\u016f\u017ee pomoci <strong>l\u00e9pe ovl\u00e1dat chu\u0165 k j\u00eddlu, <\/strong>co\u017e usnadn\u00ed dodr\u017eov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku. Po n\u00e1ro\u010dn\u00e9m tr\u00e9ninkov\u00e9m \u00fasil\u00ed si nav\u00edc pravd\u011bpodobn\u011b nebudete cht\u00edt pokazit v\u00fdsledky \u00fatokem na ledni\u010dku.&nbsp;&nbsp;<\/li>\n<\/ul>\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\">Vliv j\u00eddeln\u00ed\u010dku, silov\u00e9ho tr\u00e9ninku a kardia na t\u011blesnou hmotnost, t\u011blesn\u00fd tuk i svalovou hmotu<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th><strong>T\u011blesn\u00e1 hmotnost<\/strong><\/th><th><strong>T\u011blesn\u00fd tuk<\/strong><\/th><th><strong>Svalov\u00e1 hmota<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Dieta<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><\/tr><tr><td>Silov\u00fd tr\u00e9nink<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2191\u2192<\/strong><\/td><\/tr><tr><td>Aerobn\u00ed tr\u00e9nink<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193\u2192<\/strong><\/td><\/tr><tr><td>Dieta + kombinace aerobn\u00edho a silov\u00e9ho tr\u00e9ninku<\/td><td><strong>\u2193\u2192<\/strong><\/td><td><strong>\u2193\u2193<\/strong><\/td><td><strong>\u2191\u2191<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>V tabulce se m\u016f\u017eete pod\u00edvat na v\u00fdsledky studi\u00ed, kter\u00e9 porovn\u00e1valy \u00fa\u010dinek cvi\u010den\u00ed a \u00fapravy stravy p\u0159i hubnut\u00ed. V\u011bt\u0161inou se shoduj\u00ed na tom, \u017ee nejlep\u0161\u00ed v\u00fdsledky p\u0159in\u00e1\u0161\u00ed kombinace j\u00eddeln\u00ed\u010dku, vytrvalostn\u00ed aktivity i posilov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V takov\u00e9m p\u0159\u00edpad\u011b toti\u017e do\u0161lo ke sn\u00ed\u017een\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku a r\u016fstu svalov\u00e9 hmoty. I p\u0159esto, \u017ee celkov\u00e1 t\u011blesn\u00e1 hmotnost z\u016fstala v n\u011bkter\u00fdch p\u0159\u00edpadech stejn\u00e1, do\u0161lo k \u00faprav\u011b pom\u011bru tuk \u2013 sval. To se pak ukazuje na ub\u00fdvaj\u00edc\u00edch centimetrech a pevn\u011bj\u0161\u00ed postav\u011b. <strong>Spalov\u00e1n\u00ed a hubnut\u00ed tuku za sou\u010dasn\u00e9ho udr\u017een\u00ed \u010di r\u016fstu sval\u016f je rovn\u011b\u017e mezi odborn\u00edky pova\u017eov\u00e1no za ide\u00e1ln\u00ed zp\u016fsob hubnut\u00ed. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[23\u201327]&nbsp;<\/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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav\u00e9ho a udr\u017eiteln\u00e9ho hubnut\u00ed dos\u00e1hnete <strong>ide\u00e1ln\u011b kombinac\u00ed zm\u011bn v j\u00eddeln\u00ed\u010dku i tr\u00e9ninku.<\/strong> Pokud si v\u0161e nastav\u00edte spr\u00e1vn\u011b, budete postupn\u011b hubnout tuk a udr\u017eovat nebo lehce p\u0159ib\u00edrat svalovou hmotu.D\u00edky cvi\u010den\u00ed tak\u00e9 <strong>podpo\u0159\u00edte metabolismus<\/strong> a budete l\u00e9pe zvl\u00e1dat chu\u0165 na kaloriemi nabit\u00e1 sladk\u00e1 nebo slan\u00e1 j\u00eddla, kter\u00e1 se sna\u017e\u00edte v j\u00eddeln\u00ed\u010dku omezovat. A jako bonus m\u016f\u017eete d\u00edky silov\u00e9mu tr\u00e9ninku <strong>z\u00edskat atraktivn\u00ed postavu<\/strong> i v\u011bt\u0161\u00ed sebev\u011bdom\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a odnesli jste si z n\u011bj u\u017eite\u010dn\u00e9 informace, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli. D\u00edky tomu se tak\u00e9 dozv\u00ed, jak\u00fd je nejlep\u0161\u00ed zp\u016fsob hubnut\u00ed.&nbsp;<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Jak\u00e9 jsou v\u00fdhody a nev\u00fdhody diety, kardia a silov\u00e9ho tr\u00e9ninku p\u0159i hubnut\u00ed? Kter\u00fd postup je na spalov\u00e1n\u00ed tuku nejlep\u0161\u00ed?<\/p>\n","protected":false},"author":129,"featured_media":338453,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6477,6369,6693,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-338451","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-kardio-cs","11":"tag-silovy-trenink","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>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zhubnout? Pom\u016f\u017ee dieta, kardio i silov\u00fd tr\u00e9nink. Nejlep\u0161\u00ed na hubnut\u00ed je ale jejich kombinace, d\u00edky kter\u00e9 nav\u00edc zpevn\u00edte postavu a sp\u00e1l\u00edte tuk.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak zhubnout? Pom\u016f\u017ee dieta, kardio i silov\u00fd tr\u00e9nink. Nejlep\u0161\u00ed na hubnut\u00ed je ale jejich kombinace, d\u00edky kter\u00e9 nav\u00edc zpevn\u00edte postavu a sp\u00e1l\u00edte tuk.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-28T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-28T09:10:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/1-4.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?\",\"datePublished\":\"2022-01-28T09:00:00+00:00\",\"dateModified\":\"2023-06-28T09:10:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\"},\"wordCount\":4841,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1-4.png\",\"keywords\":[\"dieta\",\"hubnut\u00ed\",\"kardio\",\"silov\u00fd tr\u00e9nink\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\",\"name\":\"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1-4.png\",\"datePublished\":\"2022-01-28T09:00:00+00:00\",\"dateModified\":\"2023-06-28T09:10:59+00:00\",\"description\":\"Jak zhubnout? Pom\u016f\u017ee dieta, kardio i silov\u00fd tr\u00e9nink. Nejlep\u0161\u00ed na hubnut\u00ed je ale jejich kombinace, d\u00edky kter\u00e9 nav\u00edc zpevn\u00edte postavu a sp\u00e1l\u00edte tuk.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1-4.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1-4.png\",\"width\":1200,\"height\":628,\"caption\":\"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed? - GymBeam Blog","description":"Jak zhubnout? Pom\u016f\u017ee dieta, kardio i silov\u00fd tr\u00e9nink. Nejlep\u0161\u00ed na hubnut\u00ed je ale jejich kombinace, d\u00edky kter\u00e9 nav\u00edc zpevn\u00edte postavu a sp\u00e1l\u00edte tuk.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/","og_type":"article","og_title":"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed? - GymBeam Blog","og_description":"Jak zhubnout? Pom\u016f\u017ee dieta, kardio i silov\u00fd tr\u00e9nink. Nejlep\u0161\u00ed na hubnut\u00ed je ale jejich kombinace, d\u00edky kter\u00e9 nav\u00edc zpevn\u00edte postavu a sp\u00e1l\u00edte tuk.","og_url":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/","og_site_name":"GymBeam Blog","article_published_time":"2022-01-28T09:00:00+00:00","article_modified_time":"2023-06-28T09:10:59+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/1-4.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?","datePublished":"2022-01-28T09:00:00+00:00","dateModified":"2023-06-28T09:10:59+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/"},"wordCount":4841,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1-4.png","keywords":["dieta","hubnut\u00ed","kardio","silov\u00fd tr\u00e9nink"],"articleSection":["Jak zhubnout"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/","url":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/","name":"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1-4.png","datePublished":"2022-01-28T09:00:00+00:00","dateModified":"2023-06-28T09:10:59+00:00","description":"Jak zhubnout? Pom\u016f\u017ee dieta, kardio i silov\u00fd tr\u00e9nink. Nejlep\u0161\u00ed na hubnut\u00ed je ale jejich kombinace, d\u00edky kter\u00e9 nav\u00edc zpevn\u00edte postavu a sp\u00e1l\u00edte tuk.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1-4.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/1-4.png","width":1200,"height":628,"caption":"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/338451","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=338451"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/338451\/revisions"}],"predecessor-version":[{"id":479439,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/338451\/revisions\/479439"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/338453"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=338451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=338451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=338451"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=338451"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=338451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}