{"id":388796,"date":"2022-08-15T10:00:00","date_gmt":"2022-08-15T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=388796"},"modified":"2022-08-16T15:53:15","modified_gmt":"2022-08-16T13:53:15","slug":"skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat\/","title":{"rendered":"Skinny fat: Co je \u0161t\u00edhl\u00e1 obezita, jak ji poznat a \u00fasp\u011b\u0161n\u011b s n\u00ed bojovat?"},"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\/skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat\/#Co_znamena_skinny_fat_neboli_stihla_obezita\" title=\"Co znamen\u00e1 skinny fat neboli \u0161t\u00edhl\u00e1 obezita?&nbsp;\">Co znamen\u00e1 skinny fat neboli \u0161t\u00edhl\u00e1 obezita?&nbsp;<\/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\/skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat\/#Jak_poznat_stihlou_obezitu\" title=\"Jak poznat \u0161t\u00edhlou obezitu?&nbsp;\">Jak poznat \u0161t\u00edhlou obezitu?&nbsp;<\/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\/skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat\/#V_cem_se_skryva_nebezpeci_stihle_obezity\" title=\"V \u010dem se skr\u00fdv\u00e1 nebezpe\u010d\u00ed \u0161t\u00edhl\u00e9 obezity?\">V \u010dem se skr\u00fdv\u00e1 nebezpe\u010d\u00ed \u0161t\u00edhl\u00e9 obezity?<\/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\/skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat\/#Jake_jsou_nejcastejsi_priciny_stihle_obezity\" title=\"Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny \u0161t\u00edhl\u00e9 obezity?&nbsp;\">Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny \u0161t\u00edhl\u00e9 obezity?&nbsp;<\/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\/skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat\/#Jak_resit_stihlou_obezitu\" title=\"Jak \u0159e\u0161it \u0161t\u00edhlou obezitu?\">Jak \u0159e\u0161it \u0161t\u00edhlou obezitu?<\/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\/skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u011bd\u011bli jste, \u017ee \u0161t\u00edhl\u00e1 postava nemus\u00ed automaticky znamenat zdrav\u00e9 t\u011blo? T\u011blesn\u00e1 hmotnost a <a href=\"https:\/\/gymbeam.cz\/blog\/bmi-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BMI<\/a> toti\u017e nejsou jedin\u00e9 t\u011blesn\u00e9 parametry, kter\u00e9 ovliv\u0148uj\u00ed zdrav\u00ed. D\u016fle\u017eitou roli hraje tak\u00e9<strong> procento tuku v t\u011ble a mno\u017estv\u00ed svalov\u00e9 hmoty,<\/strong> o \u010dem\u017e sv\u011bd\u010d\u00ed pr\u00e1v\u011b \u0161t\u00edhl\u00e1 obezita. V jej\u00edm p\u0159\u00edpad\u011b se jedn\u00e1 o nep\u0159\u00edzniv\u00e9 slo\u017een\u00ed t\u011bla. Tuku je moc, a sval\u016f naopak m\u00e1lo. Na rozd\u00edl od b\u011b\u017en\u00e9 nadv\u00e1hy nebo obezity, ale maj\u00ed lid\u00e9 se \u0161t\u00edhlou obezitou norm\u00e1ln\u00ed v\u00e1hu. P\u0159esto se s t\u00edm spojuj\u00ed podobn\u00e1 zdravotn\u00ed rizika. Je tak d\u016fle\u017eit\u00e9 tento stav nepodce\u0148ovat a v\u010das ho za\u010d\u00edt \u0159e\u0161it.<\/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_znamena_skinny_fat_neboli_stihla_obezita\"><\/span>Co znamen\u00e1 skinny fat neboli \u0161t\u00edhl\u00e1 obezita?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd u\u017e nejsp\u00ed\u0161 n\u011bkdy vid\u011bl fotku \u010dlov\u011bka p\u0159ed a po tom, co <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">za\u010dal cvi\u010dit<\/a> a celkov\u011b zm\u011bnil sv\u016fj \u017eivotn\u00ed styl. Pod t\u011bmito obr\u00e1zky se p\u0159ekvapiv\u011b \u010dasto objevuje<strong> toto\u017en\u00e1 nebo podobn\u00e1 hmotnost.<\/strong> Kdy\u017e se ale na vysportovanou postavu pod\u00edv\u00e1me detailn\u011bji, m\u00e1me pocit, \u017ee se jedn\u00e1 o dva rozd\u00edln\u00e9 lidi. Ten nalevo nevypad\u00e1 moc fit a jeho postava nen\u00ed na prvn\u00ed pohled zpevn\u011bn\u00e1. Zat\u00edmco po prom\u011bn\u011b m\u00e1 stejnou v\u00e1hu s t\u00edm rozd\u00edlem, \u017ee m\u00e1 viditeln\u00e9 svaly, u\u017e\u0161\u00ed pas a celkov\u011b p\u016fsob\u00ed tak n\u011bjak ve form\u011b. Co za t\u00edm stoj\u00ed? Jednoduch\u00e1 zm\u011bna t\u011blesn\u00e9ho slo\u017een\u00ed. <strong>Zhubnul tuk, p\u0159ibral svaly, <\/strong>a doc\u00edlil tak zdrav\u00ed prosp\u011b\u0161n\u011bj\u0161\u00ed i atraktivn\u011bj\u0161\u00ed t\u011blesn\u00e9 kompozice.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u011blesn\u00e1 hmotnost toti\u017e nen\u00ed jedin\u00fd ukazatel, kter\u00fd bychom m\u011bli sledovat. Pr\u00e1v\u011b \u0161t\u00edhl\u00e1 obezita je vzorov\u00fdm p\u0159\u00edkladem, \u017ee BMI v norm\u011b neznamen\u00e1 100% jistotu zdrav\u00e9ho t\u011bla. Tento fenom\u00e9n je tak charakteristick\u00fd<strong> nadm\u011brn\u00fdm mno\u017estv\u00edm t\u011blesn\u00e9ho tuku navzdory norm\u00e1ln\u00ed t\u011blesn\u00e9 hmotnosti. <\/strong>Opa\u010dn\u00fdm p\u0159\u00edkladem jsou silov\u00ed sportovci, kte\u0159\u00ed m\u00edvaj\u00ed vysok\u00e9 BMI, m\u00e1lo tuku, ale zato hodn\u011b sval\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o BMI, jak se vypo\u010d\u00edt\u00e1 a k \u010demu se vyu\u017e\u00edv\u00e1, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/co-je-bmi-kalkulacka-a-je-vubec-spolehliva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Co je BMI kalkula\u010dka a je v\u016fbec spolehliv\u00e1?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3-1124x706.jpg\" alt=\"Jak vypad\u00e1 skinny fat postava?\" class=\"wp-image-388832\" width=\"843\" height=\"530\" title=\"Jak vypad\u00e1 skinny fat postava?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3-1124x706.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3-400x251.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3-1536x965.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/SkinnyFat-kg_3.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_poznat_stihlou_obezitu\"><\/span>Jak poznat \u0161t\u00edhlou obezitu?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V sou\u010dasnosti nenajdeme jasn\u00e1 krit\u00e9ria pro diagnostiku \u0161t\u00edhl\u00e9 obezity. Nej\u010dast\u011bji se ale vyhodnocuje na z\u00e1klad\u011b <strong>stanoven\u00ed BMI a mno\u017estv\u00ed t\u011blesn\u00e9ho tuku v procentech. <\/strong>V p\u0159\u00edpad\u011b BMI se odborn\u00edci v\u011bt\u0161inou shoduj\u00ed na rozmez\u00ed <strong>18,5\u201324,9 kg\/m<\/strong><strong><sup>2<\/sup><\/strong>, kter\u00e9 reprezentuje p\u00e1smo norm\u00e1ln\u00ed v\u00e1hy.&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 neplat\u00ed pro hrani\u010dn\u00ed hodnoty t\u011blesn\u00e9ho tuku. Tam se krit\u00e9ria nap\u0159\u00ed\u010d studiemi li\u0161\u00ed. V n\u011bkter\u00fdch se pova\u017eovaly za rizikov\u00e9 hodnoty ty <strong>vy\u0161\u0161\u00ed ne\u017e 20 % tuku v t\u011ble u mu\u017e\u016f a 30 % u \u017een, <\/strong>jin\u00e9 pr\u00e1ce pou\u017e\u00edvaly i rozmez\u00ed p\u0159esahuj\u00edc\u00ed 25 % pro mu\u017ee a 35 % v p\u0159\u00edpad\u011b \u017een. Na stanoven\u00ed ofici\u00e1ln\u00edch norem pro \u0161t\u00edhlou obezitu si tak zat\u00edm mus\u00edme po\u010dkat. V ka\u017ed\u00e9m p\u0159\u00edpad\u011b se jedn\u00e1 o hodnoty, kter\u00e9 podle v\u011bt\u0161iny odborn\u00edk\u016f tvo\u0159\u00ed hranici mezi norm\u00e1ln\u00edm procentem tuku a nadv\u00e1hou. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro lidi se \u0161t\u00edhlou obezitou je d\u00e1le charakteristick\u00fd tak\u00e9<strong> n\u00edzk\u00fd pod\u00edl svalov\u00e9 hmoty,<\/strong> co\u017e m\u016f\u017ee m\u00edt rovn\u011b\u017e negativn\u00ed d\u016fsledky. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na m\u011b\u0159en\u00ed t\u011blesn\u00e9ho slo\u017een\u00ed se nej\u010dast\u011bji pou\u017e\u00edv\u00e1<strong> bioimpedan\u010dn\u00ed v\u00e1ha<\/strong> (zm\u011bny v elektrick\u00e9 vodivosti r\u016fzn\u00fdch t\u011blesn\u00fdch tk\u00e1n\u00ed) nebo denzitometrie, kter\u00e1 je zn\u00e1m\u00e1 tak\u00e9 jako<strong> DEXA <\/strong>a je zalo\u017eena na principu odli\u0161n\u00e9 vodivosti rentgenov\u00e9ho sv\u011btla tk\u00e1n\u011bmi. Druh\u00e1 jmenovan\u00e1 se sice pova\u017euje za nejp\u0159esn\u011bj\u0161\u00ed, pro na\u0161e \u00fa\u010dely ale bohat\u011b posta\u010d\u00ed se zv\u00e1\u017eit na bioimpedan\u010dn\u00ed v\u00e1ze typu InBody, Tanita, Omron nebo <a href=\"https:\/\/gymbeam.cz\/osobni-vaha-smart-composition-scale-wi-fi-tesla.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tesla Smart<\/a>. Tento typ v\u00e1hy najdeme i v cel\u00e9 \u0159ad\u011b fitness center. D\u00edky n\u00ed o sob\u011b z\u00edsk\u00e1me \u0159adu zaj\u00edmav\u00fdch informac\u00ed v\u010detn\u011b mno\u017estv\u00ed svalov\u00e9 a kostn\u00ed hmoty, tuku nebo t\u011blesn\u00e9 vody. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1150758457-1124x749.jpg\" alt=\"Jak vypad\u00e1 \u0161t\u00edhl\u00e1 obezita?\" class=\"wp-image-388847\" width=\"843\" height=\"562\" title=\"Jak vypad\u00e1 \u0161t\u00edhl\u00e1 obezita?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1150758457-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1150758457-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1150758457-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1150758457-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"V_cem_se_skryva_nebezpeci_stihle_obezity\"><\/span>V \u010dem se skr\u00fdv\u00e1 nebezpe\u010d\u00ed \u0161t\u00edhl\u00e9 obezity?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e m\u00e1me v\u00edce tuku, ne\u017e je zdr\u00e1vo, nejsp\u00ed\u0161 n\u00e1s nezachr\u00e1n\u00ed ani to, \u017ee podle tabulek m\u00e1me v\u00e1hu v norm\u011b. V\u011bt\u0161\u00ed mno\u017estv\u00ed tuku je toti\u017e spojeno s vy\u0161\u0161\u00edm rizikem vzniku \u0159ady onemocn\u011bn\u00ed. V tomto ohledu se m\u016f\u017eeme setkat se <strong>srovnateln\u00fdmi zdravotn\u00edmi komplikacemi, kter\u00fdm \u010del\u00ed \u010dlov\u011bk s nadv\u00e1hou a obezitou. <\/strong>Toto riziko je u t\u011bchto lid\u00ed v\u00edce viditeln\u00e9 ne\u017e u \u010dlov\u011bka s norm\u00e1ln\u00ed hmotnost\u00ed, u kter\u00e9ho by n\u00e1s to na prvn\u00ed dobrou nenapadlo. A pr\u00e1v\u011b v tom je nejv\u011bt\u0161\u00ed nebezpe\u010d\u00ed \u0161t\u00edhl\u00e9 obezity. Nen\u00ed hned viditeln\u00e1, a \u010dlov\u011bk tak m\u016f\u017ee \u017e\u00edt v myln\u00e9 p\u0159edstav\u011b, \u017ee je v\u0161e v po\u0159\u00e1dku.&nbsp; <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<h3 class=\"wp-block-heading\">Jak\u00e1 jsou zdravotn\u00ed rizika \u0161t\u00edhl\u00e9 obezity?<strong><\/strong><\/h3>\n\n\n\n<p>Vysok\u00fd pod\u00edl t\u011blesn\u00e9ho tuku, a naopak nedostatek svalov\u00e9 hmoty je pro na\u0161e t\u011blo hrozbou hned z n\u011bkolika d\u016fvod\u016f. Studie, kter\u00e9 se zam\u011b\u0159ily na zdravotn\u00ed stav lid\u00ed se \u0161t\u00edhlou obezitou neboli obezitou s norm\u00e1ln\u00ed hmotnost\u00ed, odhalily \u0159adu rizik. Ve srovn\u00e1n\u00ed s jedinci s ni\u017e\u0161\u00edm procentem tuku byl u nich \u010dast\u011bj\u0161\u00ed v\u00fdskyt:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>vysok\u00e9ho krevn\u00edho tlaku&nbsp;<\/strong><\/li><li><strong>dyslipid\u00e9mie (porucha metabolismu tuk\u016f)<\/strong><\/li><li><strong>zv\u00fd\u0161en\u00e1 hladina cholesterolu&nbsp;<\/strong><\/li><li><strong>onemocn\u011bn\u00ed srdce<\/strong><\/li><li><strong>inzul\u00ednov\u00e9 <\/strong>rezistence (sn\u00ed\u017een\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/citlivost-na-inzulin-jak-ji-zvysit-a-predejit-inzulinove-rezistenci\/?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=CZ-video\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citlivost na inzul\u00edn<\/a>), kter\u00e1 m\u016f\u017ee v\u00e9st a\u017e ke vzniku cukrovky 2. typu&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20137]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00e1 se o v\u00e1\u017en\u00e9 zdravotn\u00ed komplikace, kter\u00e9 mohou v\u00fdrazn\u011b zhor\u0161it kvalitu \u017eivota. Je tak naprosto kl\u00ed\u010dov\u00e9 \u0161t\u00edhlou obezitu v\u010das identifikovat a za\u010d\u00edt \u0159e\u0161it.&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\">Co m\u016f\u017ee zp\u016fsobit nedostatek sval\u016f?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Tak\u00e9 nedostatek sval\u016f, kter\u00fd je pro \u0161t\u00edhlou obezitu rovn\u011b\u017e typick\u00fd, m\u00e1 \u0159adu negativn\u00edch d\u016fsledk\u016f a celkov\u011b zhor\u0161uje kvalitu \u017eivota.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Na\u0161e t\u011blo svaly pot\u0159ebuje pro svou spr\u00e1vnou funkci a celkov\u011b s jejich poklesem <strong>sl\u00e1bneme<\/strong>. To se m\u016f\u017ee projevit v ka\u017edodenn\u00edm \u017eivot\u011b, kdy se mohou objevit pot\u00ed\u017ee t\u0159eba se zvednut\u00edm t\u011b\u017ek\u00e9ho n\u00e1kupu, dom\u00e1c\u00edmi pracemi \u010di st\u011bhov\u00e1n\u00edm n\u00e1bytku.<\/li><li>Z\u00e1rove\u0148 se staneme <strong>n\u00e1chyln\u011bj\u0161\u00ed ke zlomenin\u00e1m<\/strong> a poran\u011bn\u00ed kost\u00ed, kloub\u016f, vaz\u016f a dal\u0161\u00edch \u010d\u00e1st\u00ed pohybov\u00e9ho \u00fastroj\u00ed. To je typick\u00e9 hlavn\u011b pro vy\u0161\u0161\u00ed v\u011bk, kdy se mno\u017estv\u00ed svalov\u00e9 hmoty v t\u011ble p\u0159irozen\u011b sni\u017euje.&nbsp;<\/li><li>Pokles svaloviny m\u016f\u017ee zap\u0159\u00ed\u010dinit i <strong>zpomalen\u00fd metabolismus<\/strong> (men\u0161\u00ed mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed), jeliko\u017e se jedn\u00e1 o vysoce metabolicky aktivn\u00ed slo\u017eku t\u011bla.<\/li><li>Mal\u00e9 mno\u017estv\u00ed svalov\u00e9 hmoty p\u0159edstavuje pro t\u011blo tak\u00e9 metabolick\u00e9 riziko, proto\u017ee se jedn\u00e1 o hlavn\u00ed <strong>z\u00e1sob\u00e1rnu aminokyselin,<\/strong> kter\u00e9 jsou hlavn\u00ed stavebn\u00ed jednotkou t\u011bla a n\u00e1\u0161 organismus je m\u016f\u017ee pot\u0159ebovat na regeneraci a opravu jin\u00fdch tk\u00e1n\u00ed a org\u00e1n\u016f.&nbsp;&nbsp;<\/li><li>V neposledn\u00ed \u0159ad\u011b hraj\u00ed svaly d\u016fle\u017eitou roli ve vzhledu postavy, kter\u00e1 pak m\u016f\u017ee p\u016fsobit <strong>m\u00e9n\u011b atraktivn\u00ed<\/strong> ve srovn\u00e1n\u00ed s vy\u0161\u0161\u00edm pod\u00edlem aktivn\u00ed hmoty. Svaly toti\u017e zpev\u0148uj\u00ed t\u011blo a d\u011blaj\u00ed hezk\u00e9 k\u0159ivky.<span style=\"color:#ff6600\" class=\"tadv-color\"> [8\u20139]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete podpo\u0159it r\u016fst sval\u016f a nev\u00edte, jak na to, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\"Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/a> <\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1313685243-1124x749.jpg\" alt=\"Nedostatek svalov\u00e9 hmoty\" class=\"wp-image-389033\" width=\"843\" height=\"562\" title=\"Nedostatek svalov\u00e9 hmoty\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1313685243-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1313685243-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1313685243-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1313685243-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_nejcastejsi_priciny_stihle_obezity\"><\/span>Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny \u0161t\u00edhl\u00e9 obezity?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u016fvod\u016f, kter\u00e9 stoj\u00ed za vznikem \u0161t\u00edhl\u00e9 obezity, existuje hned n\u011bkolik a \u010dasto nen\u00ed jednoduch\u00e9 ozna\u010dit jen jednoho vin\u00edka. V\u011bt\u0161inou se jedn\u00e1 o kombinaci v\u00edce faktor\u016f. N\u011bkdo se t\u0159eba narod\u00ed s <strong>genetickou predispozic\u00ed<\/strong> k v\u011bt\u0161\u00edmu ukl\u00e1d\u00e1n\u00ed tuku v t\u011ble. To m\u016f\u017ee b\u00fdt ovlivn\u011bno tak\u00e9 hormon\u00e1ln\u00edm prost\u0159ed\u00edm na\u0161eho organismu. Tyto okolnosti v\u0161ak nemaj\u00ed zpravidla zas tak velk\u00fd vliv, aby se s nimi nedalo nic d\u011blat. O \u010dem ale v nejv\u011bt\u0161\u00ed m\u00ed\u0159e rozhodujeme sami, je <strong>\u017eivotn\u00ed styl, <\/strong>jeho\u017e d\u016fle\u017eitou sou\u010d\u00e1st\u00ed je strava, pohyb nebo sp\u00e1nek. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/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\">1. Nevhodn\u00fd j\u00eddeln\u00ed\u010dek<\/h3>\n\n\n\n<p>Probl\u00e9m m\u016f\u017ee vzniknout, kdy\u017e se moc ne\u0159\u00edd\u00edme pravidly zdrav\u00e9ho stravov\u00e1n\u00ed a d\u00e1me si, na co m\u00e1me zrovna chu\u0165. M\u016f\u017eeme se ocitnout v situaci, kdy z\u00e1klad na\u0161eho j\u00eddeln\u00ed\u010dku tvo\u0159\u00ed j\u00eddla z fast foodu, pizza a sladkosti, kter\u00e9 zap\u00edj\u00edme kolou. Tyto potraviny jsou sice bohat\u00e9 na energii, ale na\u0161emu t\u011blu neposkytnou moc <a href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn\u016f<\/a>, <a href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1ln\u00edch l\u00e1tek<\/a>, <a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a> a dal\u0161\u00edch zdrav\u00ed prosp\u011b\u0161n\u00fdch \u017eivin. Nemluv\u011b o tom, \u017ee v nich typicky chyb\u00ed kvalitn\u00ed b\u00edlkoviny, kter\u00e9 jsou pot\u0159eba pro r\u016fst sval\u016f nebo imunitu. M\u00edsto zdrav\u00e9ho t\u011bla si tak<strong> budujeme ide\u00e1ln\u00ed prost\u0159ed\u00ed pro r\u016fst tukov\u00e9 tk\u00e1n\u011b. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010dn\u011bte d\u011blat postupn\u00e9 kr\u016f\u010dky ke zdrav\u011bj\u0161\u00edmu j\u00eddeln\u00ed\u010dku pomoc\u00ed rad, kter\u00e9 najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je to zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a>&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\">2. P\u0159ehnan\u00e9 dietov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Z hlediska slo\u017een\u00ed t\u011bla nen\u00ed vhodn\u00fd ani neust\u00e1l\u00fd koloto\u010d drastick\u00fdch diet, detox\u016f a hladovek. Sice p\u0159i tom m\u016f\u017eeme pom\u011brn\u011b rychle zhubnout, ale se ztracen\u00fdmi kily \u010dasto p\u0159ijdeme i o velk\u00e9 mno\u017estv\u00ed svalov\u00e9 hmoty. Kdy\u017e se pak vr\u00e1t\u00edme do b\u011b\u017en\u00e9ho stravovac\u00edho re\u017eimu a zeleninu nahrad\u00edme na\u0161\u00ed obvyklou stravou, m\u016f\u017ee se st\u00e1t, \u017ee se n\u00e1m shozen\u00e1 kila vr\u00e1t\u00ed rychlost\u00ed blesku. <strong>Ve v\u00fdsledku m\u016f\u017eeme m\u00edt je\u0161t\u011b v\u00edce tuku a m\u00e9n\u011b sval\u016f ne\u017e p\u0159ed zah\u00e1jen\u00edm diety.<\/strong> Kdy\u017e se to opakuje pravideln\u011b, m\u016f\u017eeme se paradoxn\u011b prodietovat a\u017e ke \u0161t\u00edhl\u00e9 obezit\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete vyzkou\u0161et detox, kter\u00fd je pro t\u011blo naopak prosp\u011b\u0161n\u00fd, tipy, jak na to, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-a-ocista-tela-co-to-vlastne-je-a-jak-ji-prirozene-podporit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Detoxikace a o\u010dista t\u011bla: Co to vlastn\u011b je a jak ji p\u0159irozen\u011b podpo\u0159it?<\/strong><\/a><strong> <\/strong>&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\">3. Nedostate\u010dn\u00e1 nebo nevhodn\u00e1 fyzick\u00e1 aktivita<\/h3>\n\n\n\n<p>Na slo\u017een\u00ed a celkov\u00fd vzhled na\u0161eho t\u011bla m\u00e1 bezesporu vliv i to, jak se h\u00fdbeme. Nemus\u00edme b\u00fdt vylo\u017een\u011b gau\u010dov\u00ed povale\u010di, aby se n\u00e1s probl\u00e9m \u0161t\u00edhl\u00e9 obezity t\u00fdkal. Sta\u010d\u00ed, kdy\u017e nebudeme moc zat\u011b\u017eovat svaly a vynech\u00e1vat 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><strong>Svalov\u00e1 hmota m\u00e1 toti\u017e bez v\u011bt\u0161\u00edho impulzu tendenci sl\u00e1bnout a zmen\u0161ovat se.<\/strong> Na\u0161e t\u011blo je toti\u017e dobr\u00fd hospod\u00e1\u0159 a jednodu\u0161e se zbav\u00ed energeticky n\u00e1ro\u010dn\u00e9 tk\u00e1n\u011b, kterou stejn\u011b nepou\u017e\u00edv\u00e1me. Pro\u010d by ji tak vlastn\u011b m\u011blo \u017eivit a udr\u017eovat v \u010dinnosti? Stejn\u00fd probl\u00e9m m\u016f\u017ee nastat u lid\u00ed, kte\u0159\u00ed si mysl\u00ed, \u017ee si pevnou postavu s hezk\u00fdmi k\u0159ivkami mohou vyb\u011bhat a celkov\u011b to p\u0159eh\u00e1n\u011bj\u00ed s kardiem. P\u0159i del\u0161\u00ed z\u00e1t\u011b\u017ei m\u016f\u017ee toti\u017e t\u011blo za\u010d\u00edt p\u00e1lit svalovou hmotu a z\u00edsk\u00e1vat z n\u00ed energii, co\u017e se pak projev\u00ed jej\u00edm postupn\u00fdm ub\u00fdv\u00e1n\u00edm. Kdy\u017e se to spoj\u00ed s n\u00edzk\u00fdm energetick\u00fdm p\u0159\u00edjmem a nedostatkem b\u00edlkovin, m\u016f\u017ee se ztr\u00e1ta sval\u016f je\u0161t\u011b urychlit. <span style=\"color:#ff6600\" class=\"tadv-color\">[10, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;V p\u0159\u00edpad\u011b, \u017ee hled\u00e1te motivaci ke cvi\u010den\u00ed a zaj\u00edm\u00e1 v\u00e1s, jak\u00e9 benefity m\u016f\u017eete d\u00edky tomu z\u00edskat, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zmeni-telo-i-mysl-kdyz-clovek-zacne-cvicit-a-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak se zm\u011bn\u00ed t\u011blo i mysl, kdy\u017e \u010dlov\u011bk za\u010dne cvi\u010dit a j\u00edst zdrav\u011b.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/iStock-1028394762-1124x749.jpg\" alt=\"Co zp\u016fsobuje \u0161t\u00edhlou obezitu?\" class=\"wp-image-388877\" width=\"843\" height=\"562\" title=\"Co zp\u016fsobuje \u0161t\u00edhlou obezitu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1028394762-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1028394762-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1028394762-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1028394762-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nedostatek sp\u00e1nku, stres a \u0161kodliv\u00e9 n\u00e1vyky<\/h3>\n\n\n\n<p>Nejen strava a pohyb rozhoduj\u00ed o tom, kolik m\u00e1me v t\u011ble tuku a sval\u016f. Ur\u010dit\u00fd pod\u00edl na tom nesou i jin\u00e9 oblasti \u017eivotn\u00edho stylu. Nap\u0159\u00edklad nedostatek sp\u00e1nku nebo nadm\u011brn\u00fd (\u0161patn\u011b zvl\u00e1dan\u00fd) <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stres<\/a> m\u016f\u017ee <strong>negativn\u011b ovlivnit hladinu hormon\u016f, kter\u00e9 reguluj\u00ed chu\u0165 k j\u00eddlu, spalov\u00e1n\u00ed tuku nebo r\u016fst svalov\u00e9 hmoty.<\/strong> Dal\u0161\u00edm spou\u0161t\u011b\u010dem \u0161t\u00edhl\u00e9 obezity m\u016f\u017ee b\u00fdt vysok\u00fd p\u0159\u00edjem alkoholu nebo kou\u0159en\u00ed. Proveden\u00e9 studie potvrzuj\u00ed, \u017ee se tyto nezdrav\u00e9 n\u00e1vyky spojuj\u00ed se zv\u00fd\u0161en\u00fdm ukl\u00e1d\u00e1n\u00edm t\u011blesn\u00e9ho tuku a \u00fabytkem sval\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[11, 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 hled\u00e1te zp\u016fsoby, jak snadn\u011bji usnout, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte tipy pro lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a>&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\">5. Kult \u0161t\u00edhlosti<\/h3>\n\n\n\n<p>V na\u0161\u00ed modern\u00ed spole\u010dnosti st\u00e1le plat\u00ed, \u017ee \u0161t\u00edhl\u00fd se automaticky rovn\u00e1 zdrav\u00fd. Bohu\u017eel se v tomto sm\u011bru nezohled\u0148uje u\u017e nic dal\u0161\u00edho, a u\u017e v\u016fbec ne to, jestli se \u010dlov\u011bk stal \u0161t\u00edhl\u00fdm pomoc\u00ed spr\u00e1vn\u00fdch metod. Po\u0159\u00e1d bohu\u017eel plat\u00ed, \u017ee kdy\u017e zhubneme a vlezeme se do velikosti XS, v\u0161ichni tleskaj\u00ed bez ohledu na to, jestli za t\u00edm st\u00e1la drastick\u00e1 dieta, stres nebo nikdy nekon\u010d\u00edc\u00ed tr\u00e9nink. Tak\u00e9 se \u010dasto <strong>p\u0159\u00edli\u0161 fixujeme v\u00edce na to, kolik v\u00e1\u017e\u00edme, <\/strong>proto\u017ee se n\u00e1s na to ptaj\u00ed dokto\u0159i a jin\u00ed odborn\u00edci. U\u017e se pak ale ne\u0159e\u0161\u00ed, jestli n\u00e1hodou nem\u00e1me moc tuku a m\u00e1lo sval\u016f. Zejm\u00e9na u \u017een se pak k tomu m\u016f\u017ee p\u0159idat obava ze silov\u00e9ho cvi\u010den\u00ed. Maj\u00ed toti\u017e strach, \u017ee kv\u016fli v\u011bt\u0161\u00edm sval\u016fm p\u0159iberou a zmohutn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, pro\u010d nen\u00ed dobr\u00e9 se fixovat pouze na t\u011blesnou hmotnost, si m\u016f\u017eete p\u0159e\u010d\u00edst tak\u00e9 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><\/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\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=\"Jak_resit_stihlou_obezitu\"><\/span>Jak \u0159e\u0161it \u0161t\u00edhlou obezitu?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste byli na m\u011b\u0159en\u00ed t\u011blesn\u00e9ho slo\u017een\u00ed a zjistili, \u017ee m\u00e1te moc tuku, a naopak m\u00e1lo sval\u016f, nezoufejte. Nikdy nen\u00ed pozd\u011b to za\u010d\u00edt \u0159e\u0161it. P\u0159i \u00faprav\u011b postavy je pot\u0159eba se nejprve srovnat s t\u00edm, \u017ee je to b\u011bh na dlouhou tra\u0165. Hlavn\u011b pokud chceme trval\u00e9 a udr\u017eiteln\u00e9 v\u00fdsledky. Nejedn\u00e1 se o \u017e\u00e1dnou 30denn\u00ed v\u00fdzvu, po kter\u00e9 se vr\u00e1t\u00edme do p\u016fvodn\u00edho re\u017eimu. Zm\u011bny, kter\u00e9 budeme v tomto procesu d\u011blat, by se m\u011bly ide\u00e1ln\u011b st\u00e1t sou\u010d\u00e1st\u00ed na\u0161eho \u017eivotn\u00edho stylu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V porovn\u00e1n\u00edm s klasick\u00fdm hubnut\u00edm se postup trochu li\u0161\u00ed. <strong>Chceme toti\u017e zhubnout tuk a z\u00e1rove\u0148 budovat aktivn\u00ed svalovou hmotu, <\/strong>co\u017e se zpravidla neobejde bez r\u016fstu t\u011blesn\u00e9 hmotnosti. Nejprve se tak zam\u011b\u0159\u00edme na budov\u00e1n\u00ed sval\u016f a po n\u011bkolika m\u011bs\u00edc\u00edch m\u016f\u017eeme za\u010d\u00edt s r\u00fdsovac\u00ed f\u00e1z\u00ed. Kdy\u017e tomu v\u011bnujeme dostatek \u010dasu, ve v\u00fdsledku budeme skl\u00edzet ovoce ve form\u011b zdrav\u011bj\u0161\u00edho, funk\u010dn\u011bj\u0161\u00edho a atraktivn\u011bj\u0161\u00edho t\u011bla.<\/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. Nastavte si kalorick\u00fd p\u0159\u00edjem pro r\u016fst sval\u016f&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>R\u016fst svalov\u00e9 hmoty nejl\u00e9pe podpo\u0159\u00edme <strong>zv\u00fd\u0161en\u00edm energetick\u00e9ho p\u0159\u00edjmu o 10\u201320 % oproti udr\u017eovac\u00edmu p\u0159\u00edjmu <\/strong>(mno\u017estv\u00ed kalori\u00ed pro udr\u017eov\u00e1n\u00ed aktu\u00e1ln\u00ed hmotnosti). U v\u011bt\u0161iny lid\u00ed to odpov\u00edd\u00e1 p\u0159id\u00e1n\u00edm p\u0159ibli\u017en\u011b 250 kalori\u00ed denn\u011b.&nbsp;<\/li><li>S nastaven\u00edm energetick\u00e9ho p\u0159\u00edjmu n\u00e1m pom\u016f\u017ee <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\">Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu<\/a>, kter\u00e1 na z\u00e1klad\u011b t\u011blesn\u00fdch parametr\u016f a ka\u017edodenn\u00edch aktivit spo\u010d\u00edt\u00e1 p\u0159\u00edjem kalori\u00ed a makro\u017eivin (b\u00edlkoviny, sacharidy, tuky).<\/li><li>Pohl\u00edd\u00e1me si tak\u00e9 p\u0159\u00edjem b\u00edlkovin, kter\u00fd by m\u011bl spadat do rozmez\u00ed <strong>1,4\u20132 g na kg t\u011blesn\u00e9 hmotnosti.&nbsp;<\/strong><\/li><li>P\u0159i sestavov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku bychom se nem\u011bli \u0159\u00eddit jen vypo\u010d\u00edtan\u00fdmi \u010d\u00edsly, ale tak\u00e9 pravidly zdrav\u00e9 stravy. S t\u00edm m\u016f\u017ee pomoci nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fd tal\u00ed\u0159<\/a>, kter\u00fd se hod\u00ed na odhad velikosti porce b\u00edlkovin, sacharid\u016f i tuk\u016f v jednom chodu.<span style=\"color:#ff6600\" class=\"tadv-color\"> [16]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobn\u00fd n\u00e1vod na nastaven\u00ed j\u00eddeln\u00ed\u010dku najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a \u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-1124x749.jpeg\" alt=\"J\u00eddeln\u00ed\u010dek na nab\u00edr\u00e1n\u00ed sval\u016f\" class=\"wp-image-388923\" width=\"843\" height=\"562\" title=\"J\u00eddeln\u00ed\u010dek na nab\u00edr\u00e1n\u00ed sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/27F2039B-A0BF-41D1-9C43-9AC0EB6D6107-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Za\u010dn\u011bte cvi\u010dit silov\u011b<\/h3>\n\n\n\n<p>Svaly pot\u0159ebuj\u00ed pro sv\u016fj r\u016fst n\u011bjak\u00fd impuls, kter\u00fd jim nejl\u00e9pe d\u00e1me silov\u00fdm tr\u00e9ninkem. Ten nemus\u00ed obsahovat jen cviky s <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinkami<\/a>, na stroj\u00edch nebo s jinou z\u00e1t\u011b\u017e\u00ed, kterou zn\u00e1me z posilovny. Klidn\u011b m\u016f\u017eeme za\u010d\u00edt cvi\u010dit s vlastn\u00ed vahou, <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00edmi gumami<\/a> nebo na <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu<\/a>. Hlavn\u00ed je nau\u010dit se cvi\u010dit spr\u00e1vn\u011b a z\u00e1t\u011b\u017e zvy\u0161ovat postupn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Silov\u00fd tr\u00e9nink za\u0159azujeme<strong> 2\u20134kr\u00e1t t\u00fddn\u011b.<\/strong><\/li><li>Pokud budeme posilovat 2kr\u00e1t t\u00fddn\u011b, do ka\u017ed\u00e9ho tr\u00e9ninku p\u0159id\u00e1me cviky na horn\u00ed i doln\u00ed polovinu t\u011bla.&nbsp;<\/li><li>P\u0159i frekvenci 4 tr\u00e9nink\u016f, si je m\u016f\u017eeme rozd\u011blit na jednotliv\u00e9 partie s t\u00edm, \u017ee se ka\u017edou \u010d\u00e1st t\u011bla sna\u017e\u00edme procvi\u010dit alespo\u0148 2 kr\u00e1t t\u00fddn\u011b.&nbsp;<\/li><li>\u010c\u00edm jsme siln\u011bj\u0161\u00ed, t\u00edm je pro n\u00e1s tr\u00e9ninkov\u00e1 z\u00e1t\u011b\u017e leh\u010d\u00ed, co\u017e se m\u016f\u017ee projevit na stagnaci v r\u016fstu sval\u016f. Z toho d\u016fvodu je d\u016fle\u017eit\u00e9 <strong>postupn\u011b zvy\u0161ovat n\u00e1ro\u010dnost cvik\u016f<\/strong>, p\u0159id\u00e1vat dal\u0161\u00ed opakov\u00e1n\u00ed, s\u00e9rie nebo zvedat intenzitu.<\/li><li>M\u016f\u017eeme si j\u00edt ob\u010das i zab\u011bhat nebo jinak zasportovat, vytrvalostn\u00ed tr\u00e9nink by se m\u011bl objevovat m\u00e9n\u011b \u010dasto ne\u017e ten silov\u00fd. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, jak p\u0159ibrat svaly, dal\u0161\u00ed cenn\u00e9 rady najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tip\u016f, jak zdrav\u011b p\u0159ibrat.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_2993-1124x749.jpg\" alt=\"Jak cvi\u010dit p\u0159i \u0161t\u00edhl\u00e9 obezit\u011b?\" class=\"wp-image-388938\" width=\"843\" height=\"562\" title=\"Jak cvi\u010dit p\u0159i \u0161t\u00edhl\u00e9 obezit\u011b?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Po \u010dase se v\u00edce zam\u011b\u0159te na hubnut\u00ed tuku<\/h3>\n\n\n\n<p>P\u0159i zdrav\u00e9m p\u0159ib\u00edr\u00e1n\u00ed, kdy se v t\u011ble zvy\u0161uje mno\u017estv\u00ed svalov\u00e9 hmoty, \u010dasto dojde i k p\u0159irozen\u00e9mu poklesu procenta t\u011blesn\u00e9ho tuku. Pokud ale na kontroln\u00edm m\u011b\u0159en\u00ed zjist\u00edme, \u017ee se na\u0161e hodnoty st\u00e1le pohybuj\u00ed nad spodn\u00ed hranici normy (u mu\u017e\u016f nad 20 % a u \u017een nad 30 %), bude pot\u0159eba p\u0159ej\u00edt do r\u00fdsovac\u00ed f\u00e1ze. Hlavn\u00ed zm\u011bna nastane ve sn\u00ed\u017een\u00ed kalorick\u00e9ho p\u0159\u00edjmu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Po nab\u00edrac\u00ed f\u00e1zi je vhodn\u00e9 nejprve p\u0159ej\u00edt na udr\u017eovac\u00ed re\u017eim, alespo\u0148 na n\u011bkolik m\u011bs\u00edc\u016f, a a\u017e pak za\u010d\u00edt s hubnut\u00edm.<\/li><li>P\u0159i hubnut\u00ed je pot\u0159eba sn\u00ed\u017eit kalorick\u00fd p\u0159\u00edjem pod hodnoty na\u0161eho v\u00fddeje, a dostat se tak do kalorick\u00e9ho deficitu.&nbsp;<\/li><li>Ze za\u010d\u00e1tku se sni\u017euje p\u0159\u00edjem o 15\u201320 % kalori\u00ed oproti udr\u017eovac\u00edmu re\u017eimu. S v\u00fdpo\u010dtem n\u00e1m pom\u016f\u017ee zase <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\">Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu<\/a>.<\/li><li>P\u0159\u00edjem b\u00edlkovin se sna\u017e\u00edme i d\u00e1le dr\u017eet na hodnot\u00e1ch 1,4\u20132 g na kg t\u011blesn\u00e9 hmotnosti.&nbsp;<\/li><li>V tr\u00e9ninku m\u00e1me i nad\u00e1le minim\u00e1ln\u011b 2kr\u00e1t t\u00fddn\u011b posilov\u00e1n\u00ed, abychom si udr\u017eeli maximum svalov\u00e9 hmoty.&nbsp;<\/li><li>M\u016f\u017eeme \u010dast\u011bji za\u0159adit i kardio tr\u00e9nink, \u010d\u00edm\u017e zv\u00fd\u0161\u00edme energetick\u00fd v\u00fddej. <span style=\"color:#ff6600\" class=\"tadv-color\">[15, 17\u201318]<\/span><\/li><\/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\">4. Myslete i na regeneraci<\/h3>\n\n\n\n<p>Nemus\u00edte se p\u0159\u00edmo v\u00e1let doma u televize, ale pl\u00e1nujte si alespo\u0148 1\u20132 dny v t\u00fddnu bez t\u011b\u017ek\u00e9ho tr\u00e9ninku. Klidn\u011b se v\u011bnujte n\u011bjak\u00e9 aktivit\u011b, u kter\u00e9 v\u00edte, \u017ee je pro v\u00e1s odpo\u010dinkov\u00e1. Pro n\u011bkoho to je proch\u00e1zka, prota\u017een\u00ed nebo pomal\u00fd b\u011bh. <strong>Odpo\u010dinek je d\u016fle\u017eit\u00e1 sou\u010d\u00e1st celkov\u00e9ho sna\u017een\u00ed. <\/strong>Je to doba, ve kter\u00e9 va\u0161e t\u011blo dopl\u0148uje z\u00e1soby energie (z\u00e1sobn\u00edho sacharidu glykogenu) a tekutin po tr\u00e9ninku. Tak\u00e9 svaly pot\u0159ebuj\u00ed dobu na regeneraci, aby na dal\u0161\u00edm tr\u00e9ninku zvl\u00e1dli je\u0161t\u011b vy\u0161\u0161\u00ed z\u00e1t\u011b\u017e ne\u017e posledn\u011b. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Regeneraci<\/a> m\u016f\u017eete podpo\u0159it tak\u00e9 efektivn\u00edmi mas\u00e1\u017en\u00edmi pom\u016fckami, jako je mas\u00e1\u017en\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vibracni-valec-na-cviceni-v-roll-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1lec<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pistole.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_8439-1124x749.jpg\" alt=\"jak podpo\u0159it r\u016fst sval\u016f?\" class=\"wp-image-388953\" width=\"843\" height=\"562\" title=\"jak podpo\u0159it r\u016fst sval\u016f?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_8439-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Sledujte progres<\/h3>\n\n\n\n<p>Pro udr\u017een\u00ed sm\u011bru, motivace a z\u00edsk\u00e1n\u00ed zp\u011btn\u00e9 vazby ke sv\u00e9mu sna\u017een\u00ed si <strong>napl\u00e1nujte kontroln\u00ed m\u011b\u0159en\u00ed jednou za 2 t\u00fddny.<\/strong> Zm\u011b\u0159te si t\u011blesn\u00e9 obvody, zva\u017ete se a ide\u00e1ln\u011b jednou m\u011bs\u00ed\u010dn\u011b si zajd\u011bte na InBody, kter\u00e9 v\u00e1m nam\u011b\u0159\u00ed mno\u017estv\u00ed sval\u016f a tuku. M\u016f\u017eete si rovn\u011b\u017e d\u011blat progresov\u00e9 fotky a porovn\u00e1vat je mezi sebou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U m\u011b\u0159en\u00ed progresu je d\u016fle\u017eit\u00e9 v\u00e1\u017eit se a <strong>m\u011b\u0159it za stejn\u00fdch, nebo alespo\u0148 podobn\u00fdch podm\u00ednek. <\/strong>To znamen\u00e1 m\u011b\u0159it se ve stejnou denn\u00ed dobu, v podobn\u00e9m oble\u010den\u00ed a vz\u00edt v \u00favahu, zda jste p\u0159edt\u00edm jedli nebo vyu\u017eili toaletu. U \u017een se taky bere v potaz prob\u00edhaj\u00edc\u00ed f\u00e1ze menstrua\u010dn\u00edho cyklu. Ten toti\u017e dok\u00e1\u017ee s hmotnost\u00ed p\u011bkn\u011b zam\u00e1vat.&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\">6. Zam\u011b\u0159te se na sp\u00e1nek a lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu<\/h3>\n\n\n\n<p>Pokud budeme m\u00edt perfektn\u011b vylad\u011bn\u00fd tr\u00e9nink i j\u00eddeln\u00ed\u010dek, ale ned\u00e1me sv\u00e9mu t\u011blu dostatek odpo\u010dinku a sp\u00e1nku, v\u00fdsledky nejsp\u00ed\u0161 nebudou takov\u00e9, jak\u00e9 jsme \u010dekali. Je to d\u00e1no n\u011bkolika faktory. Nedostate\u010dn\u00fd sp\u00e1nek m\u016f\u017ee nap\u0159\u00edklad ovlivnit hladinu hormon\u016f (\u2191grelin \u2013 hormon hladu, \u2193leptin \u2013 hormon sytosti), kv\u016fli kter\u00fdm pak m\u016f\u017eeme m\u00edt v\u011bt\u0161\u00ed chu\u0165 k j\u00eddlu a vyb\u00edrat m\u00e9n\u011b vhodn\u00e9 druhy potravin. Celkov\u011b se ukazuje, \u017ee sp\u00e1nkov\u00e1 deprivace je spojena s \u010dast\u011bj\u0161\u00edm ne\u00fasp\u011bchem p\u0159i transformaci postavy. Z t\u011bchto d\u016fvod\u016f zkuste sv\u00e9 celkov\u00e9 sna\u017een\u00ed podpo\u0159it<strong> 7\u20139 hodinami sp\u00e1nku.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostate\u010dnou p\u00e9\u010di bychom m\u011bli <strong>v\u011bnovat tak\u00e9 sv\u00e9mu du\u0161evn\u00edmu zdrav\u00ed a lep\u0161\u00edmu zvl\u00e1d\u00e1n\u00ed stresu. <\/strong>Ka\u017ed\u00e9mu z n\u00e1s m\u016f\u017ee v tomto sm\u011bru pom\u00e1hat n\u011bco jin\u00e9ho. Mezi osv\u011bd\u010den\u00e9 techniky pat\u0159\u00ed dechov\u00e9 cvi\u010den\u00ed, proch\u00e1zka v p\u0159\u00edrod\u011b, \u010dten\u00ed knihy, mas\u00e1\u017e nebo \u010das str\u00e1ven\u00fd s kamar\u00e1dy \u010di rodinou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nek m\u016f\u017ee ovlivnit nejen hubnut\u00ed, ale tak\u00e9 sportovn\u00ed v\u00fdkon a dal\u0161\u00ed d\u016fle\u017eit\u00e9 aspekty \u017eivota. O v\u00fdznamu sp\u00e1nku si m\u016f\u017eete v\u00edce p\u0159e\u010d\u00edst v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/MG_5239-1124x749.jpeg\" alt=\"Odpo\u010dinek po tr\u00e9ninku\" class=\"wp-image-389008\" width=\"843\" height=\"562\" title=\"Regenerace po tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Bu\u010fte konzistentn\u00ed a trp\u011bliv\u00ed<\/h3>\n\n\n\n<p>P\u0159i kompletn\u00ed zm\u011bn\u011b postavy se mus\u00edme sm\u00ed\u0159it s t\u00edm, \u017ee to mo\u017en\u00e1 nep\u016fjde tak rychle, jak si p\u0159ejeme. N\u011bkdy se mo\u017en\u00e1 stane, \u017ee m\u00edsto kroku vp\u0159ed ud\u011bl\u00e1me dva dozadu. To ale k cel\u00e9mu procesu pat\u0159\u00ed. <strong>D\u016fle\u017eit\u00e9 je neztratit sm\u011br a i p\u0159es p\u0159\u00edpadn\u00e9 poru\u0161en\u00ed j\u00eddeln\u00ed\u010dku nebo tr\u00e9ninkov\u00e9ho pl\u00e1nu pokra\u010dovat.<\/strong> Kdy\u017e budeme dostate\u010dn\u011b trp\u011bliv\u00ed, \u010dasem zjist\u00edme, \u017ee u\u017e vlastn\u011b nad t\u00edm, jestli j\u00edt cvi\u010dit, nebo ne, nemus\u00edme ani p\u0159em\u00fd\u0161let a stane se z toho zvyk. Pak u\u017e bude mnohem leh\u010d\u00ed si v\u00fdsledky udr\u017eet, a je\u0161t\u011b je vylep\u0161ovat.&nbsp;<\/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\u00edm\u00e1, jak za\u0159adit cvi\u010den\u00ed do sv\u00e9 ka\u017edodenn\u00ed rutiny, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak vytvo\u0159it z cvi\u010den\u00ed zvyk d\u00edky t\u011bmto 8 jednoduch\u00fdm tip\u016fm.<\/strong><\/a>&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_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160t\u00edhl\u00e1 obezita je d\u016fkazem toho, \u017ee norm\u00e1ln\u00ed hmotnost nemus\u00ed automaticky znamenat zdrav\u00e9 t\u011blo. <strong>Nadbytek t\u011blesn\u00e9ho tuku v kombinaci s nedostatkem svalov\u00e9 hmoty p\u0159edstavuje tikaj\u00edc\u00ed bombu. <\/strong>Spojuje se s t\u00edm riziko r\u016fzn\u00fdch nemoc\u00ed a v pozd\u011bj\u0161\u00edm v\u011bku i celkov\u011b zhor\u0161en\u00e1 kvalita \u017eivota. Proto je d\u016fle\u017eit\u00e9 \u0161t\u00edhlou obezitu v\u010das odhalit a za\u010d\u00edt s t\u00edm n\u011bco d\u011blat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi hlavn\u00ed prost\u0159edky, kter\u00e9 n\u00e1m pomohou zm\u011bnit slo\u017een\u00ed t\u011bla k lep\u0161\u00edmu, pat\u0159\u00ed <strong>upraven\u00fd j\u00eddeln\u00ed\u010dek, silov\u00fd tr\u00e9nink, dostatek sp\u00e1nku, odpo\u010dinku, p\u00e9\u010de o psychick\u00e9 zdrav\u00ed a tak\u00e9 trp\u011blivost. <\/strong>Je t\u0159eba vytrvat a kr\u016f\u010dek po kr\u016f\u010dku za\u010d\u00edt m\u011bnit sv\u016fj \u017eivotn\u00ed styl. Odm\u011bnou bude zdrav\u011bj\u0161\u00ed t\u011blo a bonusem i atraktivn\u011bj\u0161\u00ed postava.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o cenn\u00e9 informace o \u0161t\u00edhl\u00e9 obezit\u011b.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Co si p\u0159edstavit pod \u0161t\u00edhlou obezitou? Jak vypad\u00e1 skinny fat postava a co se s t\u00edm d\u00e1 d\u011blat? To v\u0161e se dozv\u00edte po p\u0159e\u010dten\u00ed \u010dl\u00e1nku.   <\/p>\n","protected":false},"author":129,"featured_media":388813,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,7185,7437,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-388796","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-rust-svalove-hmoty","10":"tag-telesny-tuk-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Skinny fat: Co je \u0161t\u00edhl\u00e1 obezita, jak ji poznat a \u00fasp\u011b\u0161n\u011b s n\u00ed bojovat? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co je to \u0161t\u00edhl\u00e1 obezita? Jak vypad\u00e1 skinny fat postava, co za t\u00edm stoj\u00ed a jak se \u0161t\u00edhl\u00e9 obezity zbavit? \u010cl\u00e1nek pom\u016f\u017ee zhubnout a nabrat svaly.\" \/>\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\/skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Skinny fat: Co je \u0161t\u00edhl\u00e1 obezita, jak ji poznat a \u00fasp\u011b\u0161n\u011b s n\u00ed bojovat? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co je to \u0161t\u00edhl\u00e1 obezita? 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