{"id":339962,"date":"2022-01-28T12:36:21","date_gmt":"2022-01-28T11:36:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=339962"},"modified":"2023-12-05T13:58:56","modified_gmt":"2023-12-05T12:58:56","slug":"dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/","title":{"rendered":"Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Co_je_najdolezitejsie_pri_chudnuti\" title=\"\u010co je najd\u00f4le\u017eitej\u0161ie pri chudnut\u00ed?\">\u010co je najd\u00f4le\u017eitej\u0161ie pri chudnut\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.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#1_Ake_su_vyhody_a_nevyhody_chudnutia_dietou\" title=\"1. Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody chudnutia di\u00e9tou?\">1. Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody chudnutia di\u00e9tou?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Vyhody_jedalnicka_na_chudnutie\" title=\"V\u00fdhody jed\u00e1lni\u010dka na chudnutie\">V\u00fdhody jed\u00e1lni\u010dka na chudnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Nevyhody_jedalnicka_na_chudnutie\" title=\"Nev\u00fdhody jed\u00e1lni\u010dka na chudnutie\">Nev\u00fdhody jed\u00e1lni\u010dka na chudnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#2_Ake_su_vyhody_a_nevyhody_chudnutia_pomocou_kardia\" title=\"2. Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody chudnutia pomocou kardia?\">2. Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody chudnutia pomocou 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.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Vyhody_kardia_pri_chudnuti\" title=\"V\u00fdhody kardia pri chudnut\u00ed\">V\u00fdhody kardia pri chudnut\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.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Nevyhody_kardia_pri_chudnuti\" title=\"Nev\u00fdhody kardia pri chudnut\u00ed\">Nev\u00fdhody kardia pri chudnut\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.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#3_Ake_su_vyhody_a_nevyhody_chudnutia_pomocou_siloveho_treningu\" title=\"3. Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody chudnutia pomocou silov\u00e9ho tr\u00e9ningu?\">3. Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody chudnutia pomocou silov\u00e9ho tr\u00e9ningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Vyhody_siloveho_treningu_pri_chudnuti\" title=\"V\u00fdhody silov\u00e9ho tr\u00e9ningu pri chudnut\u00ed\">V\u00fdhody silov\u00e9ho tr\u00e9ningu pri chudnut\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.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Nevyhody_siloveho_treningu_pri_chudnuti\" title=\"Nev\u00fdhody silov\u00e9ho tr\u00e9ningu pri chudnut\u00ed\">Nev\u00fdhody silov\u00e9ho tr\u00e9ningu pri chudnut\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.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Najlepsie_vysledky_pocas_chudnutia_dosiahnete_upravou_jedalnicka_kardiom_aj_silovym_treningom_sucasne\" title=\"Najlep\u0161ie v\u00fdsledky po\u010das chudnutia dosiahnete \u00fapravou jed\u00e1lni\u010dka, kardiom aj silov\u00fdm tr\u00e9ningom s\u00fa\u010dasne\">Najlep\u0161ie v\u00fdsledky po\u010das chudnutia dosiahnete \u00fapravou jed\u00e1lni\u010dka, kardiom aj silov\u00fdm tr\u00e9ningom s\u00fa\u010dasne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Vsetko_co_potrebujete_vediet_o_tom_ako_najefektivnejSie_schudnut\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako najefekt\u00edvnej\u0160ie schudn\u00fa\u0165\">V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako najefekt\u00edvnej\u0160ie schudn\u00fa\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eno ste si u\u017e v\u0161imli, \u017ee \u013eudia stavia na r\u00f4zne sp\u00f4soby po\u010das chudnutia. Niekto sa pust\u00ed do pr\u00edsnej di\u00e9ty, druh\u00fd tr\u00e1vi hodiny behan\u00edm na p\u00e1se a tret\u00ed za\u010dne cvi\u010di\u0165. <strong>Ot\u00e1zkou v\u0161ak je,<\/strong> <strong>\u010do je najlep\u0161ie na chudnutie a spa\u013eovanie tuku?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoh\u00ed \u013eudia, ktor\u00ed sa zameraj\u00fa len na jeden aspekt \u017eivotn\u00e9ho \u0161t\u00fdlu, potom \u010dasto prech\u00e1dzaj\u00fa sklaman\u00edm z mal\u00fdch alebo zo \u017eiadnych v\u00fdsledkov. Ke\u010f si u\u017e naordinuj\u00fa pr\u00edsnu di\u00e9tu a schudn\u00fa, \u010dasto sa potom stret\u00e1vaj\u00fa s jojo efektom a opakuj\u00fa tie ist\u00e9 chyby. V dne\u0161nom \u010dl\u00e1nku v\u00e1m prezrad\u00edme, \u010do je vlastne d\u00f4le\u017eit\u00e9 pri chudnut\u00ed a ak\u00fd pr\u00edstup prines\u00fa tie najlep\u0161ie a hlavne dlhodobo udr\u017eate\u013en\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\" id=\"co-je-najdolezitejsie-pri-chudnuti\"><span class=\"ez-toc-section\" id=\"Co_je_najdolezitejsie_pri_chudnuti\"><\/span>\u010co je najd\u00f4le\u017eitej\u0161ie pri chudnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podmienkou chudnutia nie je \u010do najviac nabehan\u00fdch kilometrov, hod\u00edn str\u00e1ven\u00fdch v posil\u0148ovni ani vyraden\u00fdch sladkost\u00ed z jed\u00e1lni\u010dka. <strong>Na spa\u013eovanie tuku<\/strong> <strong>toti\u017e<\/strong> <strong>nebude fungova\u0165 ani jedno z toho, pokia\u013e sa nedostanete do kalorick\u00e9ho deficitu. <\/strong>A \u010do je ten kalorick\u00fd deficit vlastne za\u010d? Ide o stav, v ktorom m\u00e1te v\u00e4\u010d\u0161\u00ed v\u00fddaj energie (baz\u00e1lny metabolizmus, spotrebovan\u00e1 energia na tr\u00e1venie, pohyb, \u0161port) ako pr\u00edjem (jedlo, n\u00e1poje). <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ke\u010f napr\u00edklad zist\u00edte, \u017ee v\u00e1\u0161 udr\u017eiavac\u00ed pr\u00edjem (nechudnete ani nepriber\u00e1te) je priemerne 3 000 kcal a zn\u00ed\u017eite ho na 2 500 kcal, dostanete sa do kalorick\u00e9ho deficitu vo v\u00fd\u0161ke 500 kcal a za\u010dnete postupne chudn\u00fa\u0165. Za dlhodobo udr\u017eate\u013en\u00fd sa potom pova\u017euje<strong> kalorick\u00fd deficit pribli\u017ene vo v\u00fd\u0161ke 15 \u2013 20 % <\/strong>v\u00e1\u0161ho s\u00fa\u010dasn\u00e9ho pr\u00edjmu, \u010do v tomto pr\u00edpade hravo spln\u00edte. Asi<strong> 30 % <\/strong>kalorick\u00fd deficit je pova\u017eovan\u00fd za tak\u00fa<strong> hrani\u010dn\u00fa v\u00fd\u0161ku<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem o polovicu z 3 000 na 1 500 kcal s vidinou r\u00fdchlych v\u00fdsledkov nie je tak\u00fd dobr\u00fd n\u00e1pad. A u\u017e v\u00f4bec nie je dobr\u00fd n\u00e1pad prem\u00fd\u0161\u013ea\u0165 o r\u00f4znych drastick\u00fdch di\u00e9tach s pr\u00edjmom maxim\u00e1lne do 1 000 kcal. <strong>Tak\u00fd ve\u013ek\u00fd kalorick\u00fd deficit toti\u017e znamen\u00e1 aj mno\u017estvo riz\u00edk. <\/strong>Medzi ne patr\u00ed napr\u00edklad \u00fanava, vy\u010derpanie, strata svalovej hmoty \u010di nedostatok d\u00f4le\u017eit\u00fdch \u017eiv\u00edn pre spr\u00e1vnu funkciu tela.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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>Ak budete dlhodobo v hlbokom kalorickom deficite, m\u00f4\u017eete sa stretn\u00fa\u0165 s \u010fal\u0161\u00edmi probl\u00e9mami, ktor\u00e9 s\u00fa s\u00fa\u010das\u0165ou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-bojovat-so-stratou-menstruacie-a-dalsimi-priznakmi-zenskej-atletickej-triady\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eenskej atletickej tri\u00e1dy<\/a> a a\u017e na nieko\u013eko v\u00fdnimiek sa t\u00fdkaj\u00fa aj mu\u017eov. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 pr\u00edpade, \u017ee sa chcete dozvedie\u0165 viac o tom, \u010do je kalorick\u00fd deficit a ako ho zvl\u00e1dnu\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-956438132-1124x750.jpg\" alt=\"\u010co je najd\u00f4le\u017eitej\u0161ie pri chudnut\u00ed?\" class=\"wp-image-338483\" style=\"width:843px;height:563px\" title=\"\u010co je najd\u00f4le\u017eitej\u0161ie pri chudnut\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"1-ake-su-vyhody-a-nevyhody-chudnutia-dietou\"><span class=\"ez-toc-section\" id=\"1_Ake_su_vyhody_a_nevyhody_chudnutia_dietou\"><\/span>1. Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody chudnutia di\u00e9tou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strava zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri chudnut\u00ed. V\u010faka nej dok\u00e1\u017eete ovplyvni\u0165, ko\u013eko kal\u00f3ri\u00ed za de\u0148 prijmete. Funguje to ve\u013emi jednoducho. <strong>Ke\u010f svoj energetick\u00fd pr\u00edjem zn\u00ed\u017eite, dostanete sa do kalorick\u00e9ho deficitu<\/strong> aj bez cvi\u010denia. Ak sa v\u0161ak rozhodnete rie\u0161i\u0165 chudnutie iba jed\u00e1lni\u010dkom, pripravte sa na to, \u017ee budete musie\u0165 jest o dos\u0165 menej, ako keby ste navy\u0161e pridali e\u0161te nejak\u00fa \u0161portov\u00fa aktivitu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"vyhody-jedalnicka-na-chudnutie\"><span class=\"ez-toc-section\" id=\"Vyhody_jedalnicka_na_chudnutie\"><\/span>V\u00fdhody jed\u00e1lni\u010dka na chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f budete jes\u0165 pribli\u017ene o 15 \u2013 20 % menej kal\u00f3ri\u00ed a str\u00e1\u017ei\u0165 si dostato\u010dn\u00fd pr\u00edjem d\u00f4le\u017eit\u00fdch \u017eiv\u00edn, za\u010dnete chudn\u00fa\u0165. Nie je to \u017eiadna zlo\u017eit\u00e1 veda.&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\" id=\"1-najjednoduchsi-sposob-ako-sa-dostat-do-kalorickeho-deficitu\">1. Najjednoduch\u0161\u00ed sp\u00f4sob, ako sa dosta\u0165 do kalorick\u00e9ho deficitu<\/h3>\n\n\n\n<p>Je jednoduch\u0161ie \u00eds\u0165 si na hodinu zabeha\u0165 alebo o polovicu zn\u00ed\u017ei\u0165 ve\u013ekos\u0165 pr\u00edloh a zvy\u0161ok doplni\u0165 zeleninou? Stav\u00edm sa, \u017ee ak pr\u00e1ve nepatr\u00edte medzi milovn\u00edkov behu, rad\u0161ej si zvol\u00edte men\u0161ie porcie pr\u00edloh.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pribli\u017ene to\u013eko energie u\u0161etr\u00ed alebo sp\u00e1li 65 kg \u017eena, ktor\u00e1 je v kalorickom deficite vo v\u00fd\u0161ke 500 kcal.<strong> Zn\u00ed\u017eenie energetick\u00e9ho pr\u00edjmu z jedla<\/strong> je preto st\u00e1le pre v\u00e4\u010d\u0161inu \u013eud\u00ed naj\u013eah\u0161ia cesta, ako schudn\u00fa\u0165.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"2-vdaka-vyssiemu-prijmu-bielkovin-nestratite-tolko-svalov\">2. V\u010faka vy\u0161\u0161iemu pr\u00edjmu bielkov\u00edn nestrat\u00edte to\u013eko svalov<\/h3>\n\n\n\n<p><strong>Bielkoviny <\/strong>hraj\u00fa hlavn\u00fa \u00falohu v chudnut\u00ed. Medzi ich superschopnosti patr\u00ed <strong>ochrana svalov pred sp\u00e1len\u00edm na energiu<\/strong>, zv\u00fd\u0161enie pocitu s\u00fdtosti po jedle, dokonca pom\u00f4\u017eu skroti\u0165 aj nekontrolovate\u013en\u00e9 chute do jedla. D\u00f4le\u017eit\u00e9 je preto str\u00e1\u017ei\u0165 si pr\u00edjem bielkov\u00edn po\u010das chudnutia a zamera\u0165 sa na to, aby ste v ka\u017edom jedle mali ich zdroj. N\u00e1jdete ich v m\u00e4se, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ryb\u00e1ch<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">strukovin\u00e1ch<\/a>, mlie\u010dnych produktoch alebo rastlinn\u00fdch alternat\u00edvach m\u00e4sa, ak\u00fdmi s\u00fa napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"tofu (opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan<\/a> alebo<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> tempeh<\/a>. Takto m\u00f4\u017eete zabr\u00e1ni\u0165 ve\u013ek\u00fdm strat\u00e1m svalovej hmoty. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"kolko-bielkovin-jest-pocas-chudnutia\">Ko\u013eko bielkov\u00edn jes\u0165 po\u010das chudnutia?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po\u010das chudnutia <strong>sa<\/strong> <strong>odpor\u00fa\u010da jes\u0165 1,2 \u2013 2 g bielkov\u00edn na kilogram telesnej hmotnosti <\/strong>v z\u00e1vislosti od pohybovej aktivity.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, v ak\u00fdch potravin\u00e1ch n\u00e1jdete najviac bielkov\u00edn, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1235849112-1124x749.jpg\" alt=\"V\u00fdhody di\u00e9ty pri chudnut\u00ed\" class=\"wp-image-338497\" style=\"width:843px;height:562px\" title=\"V\u00fdhody di\u00e9ty pri chudnut\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"nevyhody-jedalnicka-na-chudnutie\"><span class=\"ez-toc-section\" id=\"Nevyhody_jedalnicka_na_chudnutie\"><\/span>Nev\u00fdhody jed\u00e1lni\u010dka na chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chudnutie len pomocou zmeny stravy m\u00e1 svoje \u00faskalia. Mnoh\u00ed \u013eudia toti\u017e nedok\u00e1\u017eu dlhodobo dodr\u017eiava\u0165 upraven\u00fd jed\u00e1lni\u010dek, \u010do je v preva\u017enej miere sp\u00f4soben\u00e9 pocitmi hladu. V\u010faka di\u00e9te s\u00edce m\u00f4\u017eete schudn\u00fa\u0165, no spevni\u0165 postavu v\u00e1m ve\u013emi nepom\u00f4\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\" id=\"1-neda-sa-dodrziavat-dlhodobo\">1. Ned\u00e1 sa dodr\u017eiava\u0165 dlhodobo<\/h3>\n\n\n\n<p>Pokia\u013e k jed\u00e1lni\u010dku neprid\u00e1te pohyb a budete chudn\u00fa\u0165 len zn\u00ed\u017een\u00edm kal\u00f3ri\u00ed, po\u010d\u00edtajte s t\u00fdm, \u017ee <strong>na takom n\u00edzkom pr\u00edjme zrejme nevydr\u017e\u00edte ve\u013emi dlho<\/strong>. Ve\u013ea \u013eud\u00ed \u010dasto siahne po pr\u00edsnych di\u00e9tach a s vidinou r\u00fdchleho chudnutia zn\u00ed\u017ei kalorick\u00fd pr\u00edjem pokojne na polovicu alebo len na nieko\u013eko \u201eovocn\u00fdch detoxika\u010dn\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Smoothie\/\" class=\"ek-link\">smoothies<\/a>\u201d za de\u0148.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161ak celkom logicky nevydr\u017eia dlho a o nejak\u00fd \u010das \u013eahko pod\u013eahn\u00fa ve\u013ek\u00e9mu hladu a zjedia v\u0161etko, \u010do im pr\u00edde pod ruku.<strong> T\u00fdmto sp\u00f4sobom sa namiesto postupn\u00e9ho chudnutia \u010dasto dostan\u00fa do koloto\u010da hladovania a prejedania sa.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-vacsie-riziko-straty-svalov-a-sily\">2. V\u00e4\u010d\u0161ie riziko straty svalov a sily<\/h3>\n\n\n\n<p>Po\u010das chudnutia <strong>\u010dasto str\u00e1came<\/strong> <strong>okrem tuku aj svaly<\/strong>. A to predsa nikto nechce, lebo \u010d\u00edm viac svalov m\u00e1me, t\u00fdm m\u00e1me v\u00e4\u010d\u0161iu silu, atrakt\u00edvnej\u0161iu postavu a<strong> r\u00fdchlej\u0161\u00ed metabolizmus<\/strong>. Mali by ste preto venova\u0165 zv\u00fd\u0161en\u00fa pozornos\u0165 a maxim\u00e1lnu starostlivos\u0165 spr\u00e1vnemu nastaveniu jed\u00e1lni\u010dka na chudnutie. Strava s dostatkom bielkov\u00edn m\u00f4\u017ee s\u00edce pom\u00f4c\u0165 s udr\u017ean\u00edm svalov, no sama o sebe nie je tak\u00e1 \u00fa\u010dinn\u00e1 ako napr\u00edklad v kombin\u00e1cii so silov\u00fdm tr\u00e9ningom. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"3-nepomoze-spevnit-a-vypracovat-postavu\">3. Nepom\u00f4\u017ee spevni\u0165 a vypracova\u0165 postavu<\/h3>\n\n\n\n<p>Atrakt\u00edvnu postavu, po ktorej t\u00fa\u017ei v\u00e4\u010d\u0161ina chudn\u00facich \u013eud\u00ed, z\u00edskate hlavne v\u010faka \u0161portu a cvi\u010deniu. Ak sa do chudnutia pust\u00edte pomocou ve\u013emi pr\u00edsnej di\u00e9ty, ktor\u00e1 sa sklad\u00e1 napr\u00edklad len z ovocia a zeleniny, zrejme v\u00e1s neminie <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jojo-efekt-a-ako-s-nim-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jojo efekt<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co to znamen\u00e1? \u017de ve\u013emi r\u00fdchlo schudnete. Ale len na kr\u00e1tky \u010das, preto\u017ee<strong> pomocou pr\u00edsnej di\u00e9ty strat\u00edte dos\u0165 tuku, ale aj svalov<\/strong>. Po skon\u010den\u00ed di\u00e9ty, ke\u010f dosiahnete vysn\u00edvan\u00e9 \u010d\u00edslo na v\u00e1he, sa vr\u00e1tite sp\u00e4\u0165 k norm\u00e1lnemu re\u017eimu, ktor\u00fd znamen\u00e1 aj omnoho v\u00e4\u010d\u0161\u00ed energetick\u00fd pr\u00edjem. Postupne teda za\u010dnete op\u00e4\u0165 nabera\u0165 na telesnej hmotnosti. Zlou spr\u00e1vou je, \u017ee takto v\u00e4\u010d\u0161inou skon\u010d\u00edte s v\u00e4\u010d\u0161\u00edm mno\u017estvom tuku a men\u0161\u00edm mno\u017estvom svalov ako pred di\u00e9tou. <strong>Po\u010das chudnutia dajte preto rad\u0161ej prednos\u0165<\/strong> dobre nastaven\u00e9mu jed\u00e1lni\u010dku v kombin\u00e1cii s vhodn\u00fdm cvi\u010den\u00edm. To v\u00e1m pom\u00f4\u017ee spevni\u0165 telo a schudn\u00fa\u0165 s omnoho men\u0161\u00edm rizikom jojo efektu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1-1124x749.jpg\" alt=\"Nev\u00fdhody di\u00e9ty pri chudnut\u00ed\" class=\"wp-image-338511\" style=\"width:843px;height:562px\" title=\"Nev\u00fdhody di\u00e9ty pri chudnut\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"ako-si-nastavit-jedalnicek-na-chudnutie\">Ako si nastavi\u0165 jed\u00e1lni\u010dek na chudnutie?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spo\u010d\u00edtajte si kalorick\u00fd pr\u00edjem pomocou na\u0161ej <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalkula\u010dky<\/a>.<\/li>\n\n\n\n<li>Na z\u00e1klade navrhnut\u00e9ho kalorick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn si napl\u00e1nujte jed\u00e1lni\u010dek na nieko\u013eko dn\u00ed dopredu. In\u0161pirujte sa napr\u00edklad jedlami pod\u013ea \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal<\/strong><\/a>.<\/li>\n\n\n\n<li>Myslite na pestros\u0165 a nezab\u00fadajte aj na dostatok ovocia a zeleniny.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och dodr\u017eiavania si zmerajte progres (telesn\u00e1 hmotnos\u0165, miery, porovn\u00e1vacie fotky) a pod\u013ea v\u00fdsledkov m\u00f4\u017eete upravi\u0165 jed\u00e1lni\u010dek.&nbsp;<\/li>\n\n\n\n<li>Za optim\u00e1lnu r\u00fdchlos\u0165 chudnutia sa typicky pova\u017euje 0,5 \u2013 1 kg za t\u00fd\u017ede\u0148.<\/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 pr\u00edpade, \u017ee sa chcete dozvedie\u0165 viac o chudnut\u00ed pomocou stravy, pre\u010d\u00edtajte si \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00fd n\u00e1vod, ako po\u010d\u00edta\u0165 kal\u00f3rie, a dosiahnu\u0165 tak svoje ciele<\/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\" id=\"2-ake-su-vyhody-a-nevyhody-chudnutia-pomocou-kardia\"><span class=\"ez-toc-section\" id=\"2_Ake_su_vyhody_a_nevyhody_chudnutia_pomocou_kardia\"><\/span>2. Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody chudnutia pomocou kardia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa v\u00e1s niekto op\u00fdta, \u010di je na chudnutie lep\u0161ie kardio alebo \u010dinky, \u010do odpoviete? Stav\u00edm sa, \u017ee naj\u010dastej\u0161ou reakciou bude behanie, jazda na bicykli alebo rotop\u00e9de, r\u00fdchla ch\u00f4dza alebo ak\u00e1ko\u013evek in\u00e1 forma aer\u00f3bnych aktiv\u00edt. Ur\u010dite nie je n\u00e1hoda, \u017ee si ich <strong>v\u00e4\u010d\u0161ina \u013eud\u00ed sp\u00e1ja s \u00faspe\u0161n\u00fdm zni\u017eovan\u00edm hmotnosti<\/strong>. V priebehu kardia toti\u017e v porovnan\u00ed s ostatn\u00fdmi \u0161portmi typicky sp\u00e1lime v\u00e4\u010d\u0161ie mno\u017estvo kal\u00f3ri\u00ed za rovnak\u00fa jednotku \u010dasu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"ake-vysledky-prinesie-30-minut-behu-denne\">Ak\u00e9 v\u00fdsledky prinesie 30 min\u00fat behu denne?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>65 kg \u017eena m\u00f4\u017ee priemerne sp\u00e1li\u0165 270 kcal a za 29 dn\u00ed schudne 1 kg tuku.&nbsp;<\/li>\n\n\n\n<li>80 kg mu\u017e priemerne sp\u00e1li pribli\u017ene 332 kcal a za 24 dn\u00ed schudne 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\" id=\"vyhody-kardia-pri-chudnuti\"><span class=\"ez-toc-section\" id=\"Vyhody_kardia_pri_chudnuti\"><\/span>V\u00fdhody kardia pri chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vytrvalostn\u00e9 aktivity, ako beh, jazda na bicykli alebo pl\u00e1vanie, pom\u00e1haj\u00fa spa\u013eova\u0165 kal\u00f3rie, a m\u00f4\u017eu tak u\u013eah\u010di\u0165 chudnutie.&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 chudnutie\" class=\"wp-image-338525\" title=\"Kardio a chudnutie\" 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\" id=\"1-pomoze-dosiahnut-kaloricky-deficit\">1. Pom\u00f4\u017ee dosiahnu\u0165 kalorick\u00fd deficit<\/h3>\n\n\n\n<p>Po\u010das kardia sa poriadne rozpumpuje srdce, ktor\u00e9 pracuj\u00facim svalom dod\u00e1va potrebn\u00e9 \u017eiviny a kysl\u00edk. Tie s\u00fa toti\u017e poriadne nam\u00e1han\u00e9 a potrebuj\u00fa neust\u00e1ly pr\u00edsun energie. Doch\u00e1dza tak k v\u00fdrazn\u00e9mu spa\u013eovaniu kal\u00f3ri\u00ed, \u010do v\u00e1m pom\u00f4\u017ee s vytvoren\u00edm kalorick\u00e9ho deficitu. V\u010faka tomu nebudete musie\u0165 jes\u0165 o dos\u0165 menej po\u010das chudnutia. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"kolko-energie-moze-spalit-priemerny-muz-a-priemerna-zena-jazdou-na-bicykli\">Ko\u013eko energie m\u00f4\u017ee sp\u00e1li\u0165 priemern\u00fd mu\u017e a priemern\u00e1 \u017eena jazdou na bicykli?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>65 kg \u017eena za hodinu sp\u00e1li pribli\u017ene 488 kcal a 1 kg schudne asi za 15 hod\u00edn a 45 min\u00fat.&nbsp;<\/li>\n\n\n\n<li>80 kg mu\u017e za hodinu sp\u00e1li pribli\u017ene 600 kcal a 1 kg schudne asi za necel\u00fdch 13 hod\u00edn.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, za ak\u00fd dlh\u00fd \u010das sp\u00e1lite 1 kg tuku r\u00f4znymi aktivitami, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/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\" id=\"2-spalujete-kalorie-aj-po-treningu\">2. Spa\u013eujete kal\u00f3rie aj po tr\u00e9ningu<\/h3>\n\n\n\n<p>Po cvi\u010den\u00ed va\u0161e telo e\u0161te nejak\u00fd \u010das spa\u013euje viac kal\u00f3ri\u00ed v podstate zadarmo bez toho, aby ste museli robi\u0165 \u010doko\u013evek navy\u0161e. Plat\u00ed to aj pre behanie, r\u00fdchlu ch\u00f4dzu, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jazdu na bicykli<\/a>, pl\u00e1vanie a \u010fal\u0161ie druhy vytrvalostn\u00fdch aktiv\u00edt. Tento efekt sa naz\u00fdva zv\u00fd\u0161en\u00e1 spotreba kysl\u00edka po cvi\u010den\u00ed alebo EPOC (Excess Postexercise Oxygen Consumption) a najvy\u0161\u0161ie hodnoty dosahuje pr\u00e1ve po silovom tr\u00e9ningu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"co-v-tele-prebieha-pri-zvysenej-spotrebe-kyslika-po-cviceni\">\u010co v tele prebieha pri zv\u00fd\u0161enej spotrebe kysl\u00edka po cvi\u010den\u00ed?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dop\u013a\u0148anie energetick\u00fdch zdrojov napr\u00edklad v podobe z\u00e1sobnej energie vo forme svalov\u00e9ho glykog\u00e9nu&nbsp;<\/li>\n\n\n\n<li>upokojenie tepovej frekvencie, d\u00fdchania, \u010dinnosti srdca a hladiny horm\u00f3nov<\/li>\n\n\n\n<li>zni\u017eovanie telesnej teploty na be\u017en\u00e9 hodnoty<\/li>\n\n\n\n<li>odstr\u00e1nenie splod\u00edn metabolizmu vzniknut\u00fdch pri svalovej 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\u0161etky tieto deje organizmus spotrebuje extra kal\u00f3rie navy\u0161e.<\/strong> O ich mno\u017estve rozhoduje telesn\u00e1 hmotnos\u0165, n\u00e1ro\u010dnos\u0165, d\u013a\u017eka trvania a typ tr\u00e9ningu, ale aj tr\u00e9novanos\u0165 \u0161portovca. V pr\u00edpade tr\u00e9novanej\u0161\u00edch \u0161portovcov s\u00fa tieto deje v tele typicky efekt\u00edvnej\u0161ie, spotrebuj\u00fa teda menej kal\u00f3ri\u00ed ako za\u010diato\u010dn\u00edci. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"3-moze-pomoct-udrzat-chut-do-jedla-pod-kontrolou\">3. M\u00f4\u017ee pom\u00f4c\u0165 udr\u017ea\u0165 chu\u0165 do jedla pod kontrolou<\/h3>\n\n\n\n<p>\u0160portov\u00e9 aktivity v\u00e1m m\u00f4\u017eu dokonca pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 chu\u0165 do jedla, \u010do ur\u010dite ocen\u00edte pri chudnut\u00ed. V priebehu aer\u00f3bneho cvi\u010denia a nieko\u013ek\u00fdch hod\u00edn po jeho skon\u010den\u00ed toti\u017e<strong> doch\u00e1dza k potla\u010deniu vylu\u010dovania horm\u00f3nu grel\u00edn<\/strong>. Ten sa naz\u00fdva tie\u017e horm\u00f3nom hladu a jeho zn\u00ed\u017eenie v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 odola\u0165 vyjedaniu chladni\u010dky hne\u010f po behan\u00ed. Tento efekt v\u0161ak nemus\u00ed by\u0165 pravidlom a z\u00e1le\u017e\u00ed aj na tom, ako ste jedli napr\u00edklad v r\u00e1mci cel\u00e9ho d\u0148a a hlavne pred tr\u00e9ningom. Nezabudnite aj na to, \u017ee jedlo za odmenu po n\u00e1ro\u010dnom tr\u00e9ningu sa do kalorick\u00e9ho pr\u00edjmu takisto po\u010d\u00edta. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie tipy, ako sa zbavi\u0165 nekon\u010diaceho hladu a chut\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako sa zbavi\u0165 neust\u00e1leho 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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/image00004-scaled-e1643457857685-1124x750.jpeg\" alt=\"Ako pom\u00e1ha kardio pri chudnut\u00ed?\" class=\"wp-image-338539\" style=\"width:843px;height:563px\" title=\"Ako pom\u00e1ha kardio pri chudnut\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"nevyhody-kardia-pri-chudnuti\"><span class=\"ez-toc-section\" id=\"Nevyhody_kardia_pri_chudnuti\"><\/span>Nev\u00fdhody kardia pri chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aer\u00f3bne aktivity s\u00fa s\u00edce ve\u013emi efekt\u00edvnym n\u00e1strojom na spa\u013eovanie tuku a chudnutie,  \u017eia\u013e, nepom\u00f4\u017eu so spevnen\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\" id=\"1-mozete-stratit-viac-svalovej-hmoty\">1. M\u00f4\u017eete strati\u0165 viac svalovej hmoty<\/h3>\n\n\n\n<p>Beh alebo jazda na bicykli <strong>nem\u00e1 tak\u00fd pozit\u00edvny vplyv na rast svalovej hmoty ako napr\u00edklad dv\u00edhanie \u010diniek<\/strong>. Pod\u013ea \u0161t\u00fadi\u00ed sa vytrvalostn\u00fdmi aktivitami po\u010das chudnutia dokonca str\u00e1ca viac svalov ako pri silovom tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale pre\u010do? Odpove\u010f m\u00f4\u017eeme n\u00e1js\u0165 hlavne vo <strong>vysokej energetickej n\u00e1ro\u010dnosti aer\u00f3bneho tr\u00e9ningu<\/strong>, \u010do sa m\u00f4\u017ee prejavi\u0165 spa\u013eovan\u00edm svalovej hmoty na energiu. Tento efekt rastie najm\u00e4 s d\u013a\u017ekou trvania jej za\u0165a\u017eenia. Pri hodinovom behu sa teda o svaly b\u00e1\u0165 nemus\u00edme ako v pr\u00edpade nieko\u013ekohodinovej aktivity. Okrem toho pri behu \u010di pl\u00e1van\u00ed <strong>nie s\u00fa ve\u013ek\u00e9 svaly a\u017e tak\u00e9 potrebn\u00e9<\/strong>, organizmus ich preto nem\u00e1 d\u00f4vod za ka\u017ed\u00fa cenu chr\u00e1ni\u0165 a dr\u017ea\u0165 si ich. Telo je vlastne tak\u00fd ekon\u00f3m, v podstate si <strong>vyhodnot\u00ed, \u010do je pre\u0148 v\u00fdhodn\u00e9<\/strong>, a pod\u013ea toho sa zariadi. Rad\u0161ej ako vy\u017eivova\u0165 energeticky n\u00e1ro\u010dn\u00e9 svaly po\u010das vytrvalostn\u00fdch aktiv\u00edt, ku ktor\u00fdm ve\u013ek\u00e9 svaly nepotrebuje, <strong>sa ich zbav\u00ed<\/strong>, rovnako ako drah\u00fdch a nev\u00fdkonn\u00fdch cenn\u00fdch papierov zase obchodn\u00edk na burze. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"2-nepomoze-spevnit-a-vypracovat-postavu\">2. Nepom\u00f4\u017ee spevni\u0165 a vypracova\u0165 postavu<\/h3>\n\n\n\n<p>Ak chcete schudn\u00fa\u0165 a z\u00e1rove\u0148 z\u00edska\u0165 pr\u00ed\u0165a\u017eliv\u00e9 krivky, asi v\u00e1s sklamem, kardio v\u00e1m v tomto oh\u013eade ve\u013emi nepom\u00f4\u017ee. Je s\u00edce skvel\u00e9 na spa\u013eovanie telesn\u00e9ho tuku, tak\u017ee v dlh\u0161om \u010dasovom horizonte pom\u00f4\u017ee odhali\u0165 svaly, ktor\u00e9 sa pod tukom nach\u00e1dzaj\u00fa. S t\u00fdm v\u0161ak, \u017eia\u013e, kon\u010dia jeho mo\u017enosti v r\u00e1mci tvarovania postavy. <strong>Pri kardiu sa v\u00fdraznej\u0161ie netvor\u00ed svalov\u00e1 hmota, ktor\u00e1 d\u00e1va telu atrakt\u00edvne 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\" id=\"za-aky-dlhy-cas-priemerna-zena-a-priemerny-muz-spalia-1-kg-tuku-pomocou-kardia\">Za ak\u00fd dlh\u00fd \u010das priemern\u00e1 \u017eena a priemern\u00fd mu\u017e sp\u00e1lia 1 kg tuku pomocou kardia?<\/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\">Aktivita<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00fddaj 65 kg \u017eeny za hodinu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Za ak\u00fd dlh\u00fd \u010das sp\u00e1li t\u00e1to \u017eena 1 kg tuku<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00fddaj 80 kg mu\u017ea za hodinu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Za ak\u00fd dlh\u00fd \u010das sp\u00e1li tento mu\u017e 1 kg tuku<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Beh s r\u00fdchlos\u0165ou 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 priemernom tempe<\/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\">Pl\u00e1vanie v rekrea\u010dnom tempe<\/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\" id=\"3-ake-su-vyhody-a-nevyhody-chudnutia-pomocou-siloveho-treningu\"><span class=\"ez-toc-section\" id=\"3_Ake_su_vyhody_a_nevyhody_chudnutia_pomocou_siloveho_treningu\"><\/span>3. Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody chudnutia pomocou silov\u00e9ho tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dv\u00edhanie \u0165a\u017ek\u00fdch \u010diniek v posil\u0148ovni alebo cvi\u010denie s vlastnou v\u00e1hou si zrejme v\u00e4\u010d\u0161ina z v\u00e1s sp\u00e1ja hlavne s tvarovan\u00edm postavy a rastom svalovej hmoty. Silov\u00fd tr\u00e9ning m\u00e1 v\u0161ak svoje d\u00f4le\u017eit\u00e9 miesto aj v chudnut\u00ed. <strong>Doch\u00e1dza pri \u0148om toti\u017e k spev\u0148ovaniu, posilneniu a rastu svalov, \u010do sa m\u00f4\u017ee prejavi\u0165 celkovou prestavbou tela, o ktorej ist\u00fdm sp\u00f4sobom sn\u00edvaj\u00fa v\u0161etci.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V jeho priebehu sa s\u00edce tuk nemen\u00ed na svaly, ako si niektor\u00ed myslia, ale zvy\u0161uje sa mno\u017estvo akt\u00edvnej telesnej hmoty (svalov), zatia\u013e \u010do telesn\u00fd tuk mizne. Mo\u017eno ste u\u017e aj vy za\u017eili, \u017ee v\u00e1m telesn\u00e1 hmotnos\u0165 neklesla ani o gram, ale zrazu ste sa vo\u0161li do nohav\u00edc, ktor\u00e9 boli e\u0161te doned\u00e1vna mal\u00e9. To bol zrejme pr\u00edpad, ke\u010f sa v\u00e1m podarilo schudn\u00fa\u0165 tuk a pribra\u0165 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\u00f4vodu je po\u010das chudnutia dobr\u00fd n\u00e1pad okrem telesnej hmotnosti sledova\u0165 aj telesn\u00e9 miery (p\u00e1s, boky, stehn\u00e1) a robi\u0165 progresov\u00e9 fotky, na ktor\u00fdch mo\u017eno uvid\u00edte omnoho v\u00e4\u010d\u0161ie zmeny ako na v\u00e1he. \u010co v\u0161etko m\u00e1 vplyv na to, ko\u013eko pr\u00e1ve v\u00e1\u017eite, a ako spr\u00e1vne sledova\u0165 progres, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo, a nie je to tuk<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/EOS_6234-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9ning a chudnutie\" class=\"wp-image-338553\" style=\"width:843px;height:562px\" title=\"Silov\u00fd tr\u00e9ning a chudnutie\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"vyhody-siloveho-treningu-pri-chudnuti\"><span class=\"ez-toc-section\" id=\"Vyhody_siloveho_treningu_pri_chudnuti\"><\/span>V\u00fdhody silov\u00e9ho tr\u00e9ningu pri chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Silov\u00fd tr\u00e9ning v\u00e1m pom\u00f4\u017ee vytvarova\u0165 postavu, zosilnie\u0165, zv\u00e4\u010d\u0161i\u0165 svaly a spa\u013eova\u0165 viac energie zadarmo v priebehu d\u0148a, aj ke\u010f pr\u00e1ve ni\u010d nerob\u00edte.&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\" id=\"1-zatraktivni-postavu\">1. Zatrakt\u00edvni postavu&nbsp;&nbsp;&nbsp;<\/h3>\n\n\n\n<p>Mnoh\u00ed \u013eudia maj\u00fa pocit, \u017ee je spr\u00e1vne najsk\u00f4r schudn\u00fa\u0165 tuk a potom posil\u0148ova\u0165, nabra\u0165 svaly, a zapracova\u0165 tak na atrakt\u00edvnej postave. To&nbsp; v\u0161ak ur\u010dite nie je nutn\u00e9. Aj vy <strong>m\u00f4\u017eete z\u00e1rove\u0148 chudn\u00fa\u0165 a pracova\u0165 na atrakt\u00edvnych krivk\u00e1ch v\u010faka silov\u00e9mu tr\u00e9ningu<\/strong>. Ten v\u00e1m toti\u017e pom\u00f4\u017ee vybudova\u0165 svalov\u00fa hmotu, bez ktorej to vypracovan\u00e9 brucho alebo pevn\u00fd a gu\u013eat\u00fd zadok jednoducho nez\u00edskate. Nemus\u00edte hne\u010f dv\u00edha\u0165 \u0165a\u017ek\u00e9 v\u00e1hy, sta\u010d\u00ed za\u010da\u0165 cvi\u010di\u0165 s vlastnou v\u00e1hou a postupne prid\u00e1va\u0165 z\u00e1\u0165a\u017e vo forme <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovac\u00edch g\u00fam<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010diniek<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"TRX (opens in a new tab)\">TRX<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je pevn\u00fd a gu\u013eat\u00fd zadok jedn\u00fdm z va\u0161ich fitness cie\u013eov, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spevni\u0165 a vytvarova\u0165 zadok i nohy<\/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\" id=\"2-pomoze-dosiahnut-kaloricky-deficit\">2. Pom\u00f4\u017ee dosiahnu\u0165 kalorick\u00fd deficit<\/h3>\n\n\n\n<p>Po\u010das silov\u00e9ho tr\u00e9ningu pravdepodobne nesp\u00e1lite to\u013eko kal\u00f3ri\u00ed ako kardiom, ale aj tak v\u00e1m pom\u00f4\u017ee zv\u00fd\u0161i\u0165 energetick\u00fd v\u00fddaj, a vytvori\u0165 tak kalorick\u00fd deficit. Po jeho skon\u010den\u00ed sa navy\u0161e m\u00f4\u017eete te\u0161i\u0165 na v\u00e4\u010d\u0161ie spa\u013eovanie kal\u00f3ri\u00ed zadarmo v\u010faka potr\u00e9ningov\u00e9mu EPOC. Nebudete sa preto musie\u0165 spolieha\u0165 \u010disto na zn\u00ed\u017een\u00fd pr\u00edjem stravy. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Posil\u0148ovanie a chudnutie\" class=\"wp-image-338567\" title=\"Posil\u0148ovanie a chudnutie\" 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\" id=\"kolko-energie-mozete-spalit-za-hodinu-intenzivneho-siloveho-treningu\">Ko\u013eko energie m\u00f4\u017eete sp\u00e1li\u0165 za hodinu intenz\u00edvneho silov\u00e9ho tr\u00e9ningu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>65 kg \u017eena priemerne sp\u00e1li pribli\u017ene 390 kcal a 1 kg schudne asi za necel\u00fdch 20 hod\u00edn.<\/li>\n\n\n\n<li>80 kg mu\u017e priemerne sp\u00e1li pribli\u017ene 480 kcal a 1 kg schudne asi za 16 hod\u00edn.<\/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\" id=\"3-ochrani-svaly-a-pomoze-s-ich-rastom\">3. Ochr\u00e1ni svaly a pom\u00f4\u017ee s ich rastom<\/h3>\n\n\n\n<p>Nez\u00e1le\u017e\u00ed na tom, \u010di cvi\u010d\u00edte s \u010dinkami, kettlebellmi alebo vlastnou v\u00e1hou, v\u0161etky tieto aktivity maj\u00fa spolo\u010dn\u00fd cie\u013e \u2013 za\u0165a\u017ei\u0165 svaly. S\u00fa\u010dasne doch\u00e1dza k ich unaveniu a po\u0161kodeniu, ktor\u00e9 sa prejavuje drobn\u00fdmi trhlinkami na svalov\u00fdch vl\u00e1knach. <\/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 v\u0161ak z\u00e1\u0165a\u017e prijme ako v\u00fdzvu a urob\u00ed v\u0161etko pre to, aby bola nabud\u00face silnej\u0161ia. V tele sa tak rozbehne mno\u017estvo dejov, ktor\u00fdch cie\u013e je <strong>opravi\u0165 po\u0161koden\u00e9 svalov\u00e9 tkanivo a podpori\u0165 jeho rast alebo hypertrofiu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka tomu nemus\u00edte ani pri chudnut\u00ed prich\u00e1dza\u0165 o svaly a pomocou silov\u00e9ho tr\u00e9ningu budete tvarova\u0165 svoju postavu. D\u00f4le\u017eit\u00e9 je tu op\u00e4\u0165 spomen\u00fa\u0165 dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, bez ktor\u00e9ho by to ne\u0161lo. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 spotrebuj\u00fa na svoju prev\u00e1dzku pribli\u017ene 5-kr\u00e1t viac energie ako tuk, \u010do z nich rob\u00ed skvel\u00e9ho par\u0165\u00e1ka v chudnut\u00ed. Silov\u00fdm tr\u00e9ningom m\u00f4\u017eete teda celkom jednoducho zr\u00fdchli\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">metabolizmus<\/a>.<strong> Po\u010das chudnutia sa predsa ka\u017ed\u00e1 sp\u00e1len\u00e1 kal\u00f3ria navy\u0161e po\u010d\u00edta<\/strong>, tak pre\u010do nevyu\u017ei\u0165 \u00fa\u010dinok posil\u0148ovania?<span class=\"tadv-color\" style=\"color: #ff6600\"> [18\u201319]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako cvi\u010di\u0165 pri chudnut\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 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\" id=\"4-spalujete-este-viac-kalorii-po-treningu-ako-v-pripade-kardia\">4. Spa\u013eujete e\u0161te viac kal\u00f3ri\u00ed po tr\u00e9ningu ako v pr\u00edpade kardia&nbsp;&nbsp;<\/h3>\n\n\n\n<p>Rovnako ako v pr\u00edpade kardia sa aj po skon\u010den\u00ed silov\u00e9ho tr\u00e9ningu m\u00f4\u017eete te\u0161i\u0165 na extra n\u00e1lo\u017e sp\u00e1len\u00fdch kal\u00f3ri\u00ed (EPOC). Organizmus v tom \u010dase dop\u013a\u0148a spotrebovan\u00fa energiu a m\u00e1 na starosti \u010fal\u0161ie \u010dinnosti, ktor\u00e9 sme si zhrnuli vy\u0161\u0161ie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pod\u013ea \u0161t\u00fadi\u00ed je v\u0161ak silov\u00fd tr\u00e9ning v tomto oh\u013eade e\u0161te \u00fa\u010dinnej\u0161\u00ed ako ten aer\u00f3bny.<\/strong> Predstavuje toti\u017e v\u00e4\u010d\u0161iu z\u00e1\u0165a\u017e pre svalov\u00fa hmotu, ktor\u00e1 n\u00e1sledne potrebuje viac \u010dasu a energie na regener\u00e1ciu. To sa m\u00f4\u017ee prejavi\u0165 <strong>zr\u00fdchlen\u00edm metabolizmu a\u017e na 72 hod\u00edn, ale naj\u010dastej\u0161ie ide o 24 \u2013 48 hod\u00edn po tr\u00e9ningu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"5-pomoze-dostat-chute-pod-kontrolu\">5. Pom\u00f4\u017ee dosta\u0165 chute pod kontrolu<\/h3>\n\n\n\n<p>Tak\u00fd silov\u00fd tr\u00e9ning v\u00e1m pom\u00f4\u017ee lep\u0161ie zvl\u00e1da\u0165 chu\u0165 do jedla. M\u00e1 toti\u017e rovnako ako vytrvalostn\u00e9 \u0161porty vplyv na hladiny horm\u00f3nov, ktor\u00e9 ovplyv\u0148uj\u00fa pr\u00edjem stravy.<strong> V\u010faka tomu len tak nepod\u013eahnete sladkostiam a in\u00fdm kalorick\u00fdm dobrot\u00e1m<\/strong>, ktor\u00e9 v\u00e1s \u010dakaj\u00fa doma po n\u00e1vrate z posil\u0148ovne. Ur\u010dit\u00fa \u00falohu m\u00f4\u017ee zohr\u00e1va\u0165 aj fakt, \u017ee ste na tr\u00e9ningu poriadne makali a nechcete si v\u00fdsledky pokazi\u0165 prejedan\u00edm sa. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/TC301345-1124x749.jpg\" alt=\"Chudnutie pri cvi\u010den\u00ed\" class=\"wp-image-338581\" style=\"width:843px;height:562px\" title=\"Chudnutie pri 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"nevyhody-siloveho-treningu-pri-chudnuti\"><span class=\"ez-toc-section\" id=\"Nevyhody_siloveho_treningu_pri_chudnuti\"><\/span>Nev\u00fdhody silov\u00e9ho tr\u00e9ningu pri chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Silov\u00fdm tr\u00e9ningom mo\u017eno nesp\u00e1lite to\u013eko kal\u00f3ri\u00ed ako kardiom a pre niekoho m\u00f4\u017ee by\u0165 zo za\u010diatku technicky n\u00e1ro\u010dnej\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\" id=\"1-priemerne-nespaluje-tolko-kalorii-ako-vytrvalostne-aktivity\">1. Priemerne nespa\u013euje to\u013eko kal\u00f3ri\u00ed ako vytrvalostn\u00e9 aktivity&nbsp;<\/h3>\n\n\n\n<p>Mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed sa s\u00edce odv\u00edja od konkr\u00e9tneho tr\u00e9ningu (intenzita, typ z\u00e1\u0165a\u017ee), ale za hodinu intenz\u00edvneho kardia m\u00f4\u017eete vyda\u0165 aj 2-kr\u00e1t viac energie ako pri posil\u0148ovan\u00ed.<strong> Ak budete cvi\u010di\u0165 len silovo, na tr\u00e9ningu nesp\u00e1lite a\u017e tak ve\u013ea kal\u00f3ri\u00ed.<\/strong> Na druhej strane, do hry vstupuje takisto EPOC, v\u010faka ktor\u00e9mu budete ma\u0165 zr\u00fdchlen\u00fd metabolizmus e\u0161te nieko\u013eko hod\u00edn po docvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlhodob\u00e9ho h\u013eadiska nie je ani tak potrebn\u00e9 spa\u013eova\u0165 kal\u00f3rie ako zbesil\u00ed. Silov\u00fd tr\u00e9ning v\u00e1m v behu na dlh\u00fa tra\u0165 pom\u00f4\u017ee postupne chudn\u00fa\u0165 tuk a tvarova\u0165 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\" id=\"2-je-technicky-narocnejsi\">2. Je technicky n\u00e1ro\u010dnej\u0161\u00ed<\/h3>\n\n\n\n<p>Ak s cvi\u010den\u00edm za\u010d\u00ednate a h\u013ead\u00e1te sp\u00f4sob, ako schudn\u00fa\u0165, mo\u017eno pre v\u00e1s bude jednoduch\u0161ie jazdi\u0165 na bicykli alebo beha\u0165. <strong>Tak\u00fd typ pohybu je pre telo prirodzenej\u0161\u00ed ako napr\u00edklad m\u0155tve \u0165ahy.<\/strong> V pr\u00edpade posil\u0148ovania treba pozna\u0165 z\u00e1kladn\u00e9 cviky a nad tr\u00e9ningom celkovo viac prem\u00fd\u0161\u013ea\u0165. Tento probl\u00e9m v\u0161ak m\u00f4\u017ee \u013eahko vyrie\u0161i\u0165 tr\u00e9ner, skupinov\u00e1 lekcia, sk\u00fasenej\u0161\u00ed kamar\u00e1t alebo n\u00e1\u0161 <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/c\/GymBeamsk\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">youtube kan\u00e1l<\/a>, ktor\u00fd je pln\u00fd tr\u00e9ningov\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>Ak chcete za\u010da\u0165 chodi\u0165 do fitka, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 r\u00e1d pre za\u010diato\u010dn\u00edkov vo fitku pre r\u00fdchle a dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky<\/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\" id=\"za-aky-dlhy-cas-spali-priemerna-zena-a-priemerny-muz-1-kg-tuku-pomocou-siloveho-treningu\">Za ak\u00fd dlh\u00fd \u010das sp\u00e1li priemern\u00e1 \u017eena a priemern\u00fd mu\u017e 1 kg tuku pomocou silov\u00e9ho tr\u00e9ningu?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Aktivita<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00fddaj 65 kg \u017eeny za hodinu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Za ak\u00fd dlh\u00fd \u010das sp\u00e1li t\u00e1to \u017eena 1 kg tuku<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00fddaj 80 kg mu\u017ea za hodinu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Za ak\u00fd dlh\u00fd \u010das sp\u00e1li tento mu\u017e 1 kg tuku<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9ning s osou, \u010dinkami, vy\u0161\u0161ia 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\u010denie v posil\u0148ovni so z\u00e1\u0165a\u017eou, stredn\u00e1 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\u00e9ning s vlastnou v\u00e1hou (k\u013euky, v\u00fdpady, sed-\u013eahy), stredn\u00e1 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\" id=\"najlepsie-vysledky-pocas-chudnutia-dosiahnete-upravou-jedalnicka-kardiom-aj-silovym-treningom-sucasne\"><span class=\"ez-toc-section\" id=\"Najlepsie_vysledky_pocas_chudnutia_dosiahnete_upravou_jedalnicka_kardiom_aj_silovym_treningom_sucasne\"><\/span>Najlep\u0161ie v\u00fdsledky po\u010das chudnutia dosiahnete \u00fapravou jed\u00e1lni\u010dka, kardiom aj silov\u00fdm tr\u00e9ningom s\u00fa\u010dasne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e vieme, \u017ee ka\u017ed\u00fd z uveden\u00fdch sp\u00f4sobov chudnutia m\u00e1 svoje pre a proti. Mo\u017eno v\u00e1m pr\u00e1ve pri \u010d\u00edtan\u00ed jednotliv\u00fdch bodov napadlo<strong> v\u0161etko spoji\u0165 do jedn\u00e9ho a vy\u0165a\u017ei\u0165 z toho maximum<\/strong>. Prem\u00fd\u0161\u013eate spr\u00e1vne. Ke\u010f dobre skombinujete \u00fapravu stravy, kardio a silov\u00fd tr\u00e9ning, m\u00f4\u017eete sa te\u0161i\u0165 na benefity zo v\u0161etk\u00fdch 3 oblast\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\" id=\"ake-su-vyhody-diety-kardia-a-siloveho-treningu-pri-chudnuti\">Ak\u00e9 s\u00fa v\u00fdhody di\u00e9ty, kardia a silov\u00e9ho tr\u00e9ningu pri chudnut\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dobre nastaven\u00fd jed\u00e1lni\u010dek v\u00e1m pom\u00f4\u017ee <strong>dosiahnu\u0165 kalorick\u00fd deficit<\/strong> a dod\u00e1 potrebn\u00e9 \u017eiviny. K\u013e\u00fa\u010dov\u00fa \u00falohu maj\u00fa najm\u00e4 bielkoviny, ktor\u00e9 s\u00fa potrebn\u00e9 pre ochranu svalovej hmoty.<\/li>\n\n\n\n<li>Vytrvalostn\u00e9 \u0161porty, ako beh, cyklistika, pl\u00e1vanie, r\u00fdchla ch\u00f4dza \u010di tanec, nieko\u013ekokr\u00e1t t\u00fd\u017edenne <strong>zv\u00fd\u0161ia energetick\u00fd v\u00fddaj<\/strong>, navy\u0161e zlep\u0161ia celkov\u00fa fyzick\u00fa kond\u00edciu a podporia zdravie cel\u00e9ho organizmu.<\/li>\n\n\n\n<li>Ke\u010f budete cvi\u010di\u0165 aspo\u0148 dvakr\u00e1t, ide\u00e1lne trikr\u00e1t t\u00fd\u017edenne (s vlastnou v\u00e1hou \u010di so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zataze-na-telo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eou<\/a>), ochr\u00e1nite svaly pred sp\u00e1len\u00edm na energiu a v ur\u010dit\u00fdch pr\u00edpadoch <strong>m\u00f4\u017eete docieli\u0165 aj ich rast<\/strong>. V\u010faka tomu zr\u00fdchlite metabolizmus v priebehu cel\u00e9ho d\u0148a.<\/li>\n\n\n\n<li>Silov\u00fd tr\u00e9ning v\u00e1m pom\u00f4\u017ee <strong>spevni\u0165 telo a z\u00edska\u0165<\/strong>&nbsp;<strong>atrakt\u00edvnu<\/strong> <strong>postavu<\/strong>. V kone\u010dnom d\u00f4sledku v\u00e1m takto m\u00f4\u017ee pom\u00f4c\u0165 zdvihn\u00fa\u0165 sebavedomie.<\/li>\n\n\n\n<li>Po vytrvalostnom aj silovom tr\u00e9ningu sa m\u00f4\u017eete te\u0161i\u0165 na<strong> r\u00fdchlej\u0161\u00ed metabolizmus<\/strong>, ktor\u00fd pretrv\u00e1va e\u0161te nieko\u013eko hod\u00edn, a v\u010faka tomu spa\u013eujete kal\u00f3rie prakticky zadarmo.<\/li>\n\n\n\n<li>Cvi\u010denie m\u00f4\u017ee pom\u00f4c\u0165 <strong>lep\u0161ie ovl\u00e1da\u0165 chu\u0165 do jedla<\/strong>, \u010do u\u013eah\u010d\u00ed dodr\u017eiavanie jed\u00e1lni\u010dka. Po n\u00e1ro\u010dnom tr\u00e9ningovom \u00fasil\u00ed si aj tak pravdepodobne nebudete chcie\u0165 pokazi\u0165 v\u00fdsledky \u00fatokom na chladni\u010dku.<\/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\" id=\"vplyv-jedalnicka-siloveho-treningu-a-kardia-na-telesnu-hmotnost-telesny-tuk-a-svalovu-hmotu\">Vplyv jed\u00e1lni\u010dka, silov\u00e9ho tr\u00e9ningu a kardia na telesn\u00fa hmotnos\u0165, telesn\u00fd tuk a svalov\u00fa hmotu<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th><strong>Telesn\u00e1 hmotnos\u0165<\/strong><\/th><th><strong>Telesn\u00fd tuk<\/strong><\/th><th><strong>Svalov\u00e1 hmota<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Di\u00e9ta<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><\/tr><tr><td>Silov\u00fd tr\u00e9ning<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2191\u2192<\/strong><\/td><\/tr><tr><td>Aer\u00f3bny tr\u00e9ning<\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193<\/strong><\/td><td><strong>\u2193\u2192<\/strong><\/td><\/tr><tr><td>Di\u00e9ta + kombin\u00e1cia aer\u00f3bneho a silov\u00e9ho tr\u00e9ningu<\/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 tabu\u013eke sa m\u00f4\u017eete pozrie\u0165 na v\u00fdsledky v\u00fdskumov, ktor\u00e9 porovn\u00e1vali \u00fa\u010dinok cvi\u010denia a \u00fapravy stravy po\u010das chudnutia. V\u00e4\u010d\u0161inou sa zhoduj\u00fa na tom, \u017ee najlep\u0161ie v\u00fdsledky prin\u00e1\u0161a kombin\u00e1cia jed\u00e1lni\u010dka, vytrvalostnej aktivity a posil\u0148ovania.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V takom pr\u00edpade toti\u017e do\u0161lo k zn\u00ed\u017eeniu mno\u017estva telesn\u00e9ho tuku a rastu svalovej hmoty. Aj napriek tomu, \u017ee celkov\u00e1 telesn\u00e1 hmotnos\u0165 zostala v niektor\u00fdch pr\u00edpadoch rovnak\u00e1, do\u0161lo k \u00faprave pomeru tuk \u2013 sval. To sa potom ukazuje na ub\u00fadaj\u00facich centimetroch a pevnej\u0161ej postave. <strong>Spa\u013eovanie tuku a chudnutie za s\u00fa\u010dasn\u00e9ho rastu svalov \u010di ich udr\u017eania je medzi odborn\u00edkmi takisto pova\u017eovan\u00e9 za ide\u00e1lny sp\u00f4sob chudnutia. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_tom_ako_najefektivnejSie_schudnut\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako najefekt\u00edvnej\u0160ie schudn\u00fa\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u010co je na chudnutie efekt\u00edvnej\u0161ie?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/7llSGIxzmUI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav\u00e9 a udr\u017eate\u013en\u00e9 chudnutie dosiahnete <strong>ide\u00e1lne kombin\u00e1ciou zmien v jed\u00e1lni\u010dku aj tr\u00e9ningu<\/strong>. Ak si v\u0161etko nastav\u00edte spr\u00e1vne, budete postupne chudn\u00fa\u0165 tuk a udr\u017eiava\u0165 si alebo z\u013eahka pribera\u0165 svalov\u00fa hmotu. V\u010faka cvi\u010deniu tie\u017e <strong>podpor\u00edte metabolizmus<\/strong> a budete lep\u0161ie zvl\u00e1da\u0165 chu\u0165 na kal\u00f3riami nabit\u00e9 sladk\u00e9 alebo slan\u00e9 jedl\u00e1, ktor\u00e9 sa v jed\u00e1lni\u010dku sna\u017e\u00edte obmedzova\u0165. A ako bonus m\u00f4\u017eete v\u010faka silov\u00e9mu tr\u00e9ningu <strong>z\u00edska\u0165 atrakt\u00edvnu postavu<\/strong> a v\u00e4\u010d\u0161ie sebavedomie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a odniesli ste si z neho u\u017eito\u010dn\u00e9 inform\u00e1cie, zdie\u013eajte ho takisto so svojimi priate\u013emi. V\u010faka tomu sa aj oni dozvedia, ak\u00fd je najlep\u0161\u00ed sp\u00f4sob chudnutia.&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>Ak\u00e9 s\u00fa v\u00fdhody a nev\u00fdhody di\u00e9ty, kardia a silov\u00e9ho tr\u00e9ningu pri chudnut\u00ed? Ktor\u00fd postup je najlep\u0161\u00ed na spa\u013eovanie tuku?<\/p>\n","protected":false},"author":129,"featured_media":338464,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6067,6152,6137],"filter_section":[],"filter_attribute":[13877],"class_list":{"0":"post-339962","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-dieta","10":"tag-kardio","11":"tag-silovy-trening","12":"filter_attribute-sport-a-cvicenie-pri-chudnuti","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako schudn\u00fa\u0165? Pom\u00f4\u017ee v\u00e1m di\u00e9ta, kardio aj silov\u00fd tr\u00e9ning. To najlep\u0161ie na chudnutie je v\u0161ak ich kombin\u00e1cia, v\u010faka ktorej navy\u0161e spevn\u00edte postavu a sp\u00e1lite 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-trening-co-je-najlepsie-na-chudnutie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako schudn\u00fa\u0165? Pom\u00f4\u017ee v\u00e1m di\u00e9ta, kardio aj silov\u00fd tr\u00e9ning. 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