{"id":425646,"date":"2023-03-03T14:52:59","date_gmt":"2023-03-03T13:52:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425646"},"modified":"2024-07-03T11:44:08","modified_gmt":"2024-07-03T09:44:08","slug":"6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/","title":{"rendered":"9 tipov pre vyrysovan\u00fd six-pack"},"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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#Co_je_vlastne_six-pack\" title=\"\u010co je vlastne six-pack?\">\u010co je vlastne six-pack?<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#Ako_na_vyrysovany_six-pack\" title=\"Ako na vyrysovan\u00fd six-pack?\">Ako na vyrysovan\u00fd six-pack?<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#1_Spocitajte_si_kolko_kalorii_by_ste_mali_jest\" title=\"1. Spo\u010d\u00edtajte si, ko\u013eko kal\u00f3ri\u00ed by ste mali jes\u0165\">1. Spo\u010d\u00edtajte si, ko\u013eko kal\u00f3ri\u00ed by ste mali jes\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#2_Vyberajte_si_vhodnejsie_potraviny_a_napoje\" title=\"2. Vyberajte si vhodnej\u0161ie potraviny a n\u00e1poje\">2. Vyberajte si vhodnej\u0161ie potraviny a n\u00e1poje<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#3_Naberte_svaly\" title=\"3. Naberte svaly\">3. Naberte svaly<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#4_Nezabudajte_na_kardio\" title=\"4. Nezab\u00fadajte na kardio\">4. Nezab\u00fadajte na kardio<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#5_Budte_pocas_dna_aktivnejsi\" title=\"5. Bu\u010fte po\u010das d\u0148a akt\u00edvnej\u0161\u00ed\">5. Bu\u010fte po\u010das d\u0148a akt\u00edvnej\u0161\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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#6_Vyhnite_sa_extremnym_pristupom\" title=\"6. Vyhnite sa extr\u00e9mnym pr\u00edstupom\">6. Vyhnite sa extr\u00e9mnym pr\u00edstupom<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#7_Nezabudajte_na_regeneraciu\" title=\"7. Nezab\u00fadajte na regener\u00e1ciu\">7. Nezab\u00fadajte na regener\u00e1ciu<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#8_Nepodcenujte_spanok\" title=\"8. Nepodce\u0148ujte sp\u00e1nok\">8. Nepodce\u0148ujte sp\u00e1nok<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#9_Budte_trpezlivi_a_konzistentni\" title=\"9. Bu\u010fte trpezliv\u00ed a konzistentn\u00ed\">9. Bu\u010fte trpezliv\u00ed a konzistentn\u00ed<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#Vsetko_co_potrebujete_vediet_o_six-packu\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o six-packu\">V\u0161etko, \u010do potrebujete vedie\u0165 o six-packu<\/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\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/#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>Sn\u00e1\u010f ka\u017ed\u00fd niekedy zat\u00fa\u017eil po vyrysovanom bruchu, ak\u00e9 maj\u00fa fitnessky a fitness\u00e1ci na soci\u00e1lnych sie\u0165ach. <strong>Vypracovan\u00fd six-pack toti\u017e nielen dobre vyzer\u00e1<\/strong>, ale navy\u0161e okoliu ukazuje aj to, \u017ee na sebe mak\u00e1te. Aj ke\u010f sa \u013eudia na fotk\u00e1ch s bru\u0161\u00e1kmi usmievaj\u00fa, asi je v\u00e1m jasn\u00e9, \u017ee cesta k nim nie je \u00faplne prech\u00e1dzkou ru\u017eov\u00fdm sadom. S\u00fa za t\u00fdm stovky hod\u00edn v posil\u0148ovni, dobre zostaven\u00fd jed\u00e1lni\u010dek, optim\u00e1lna regener\u00e1cia a mnoho \u010fal\u0161\u00edch faktorov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161nom \u010dl\u00e1nku sa preto zameriame na z\u00e1kladn\u00e9 body, ktor\u00fdch dodr\u017eiavanie v\u00e1m <strong>pom\u00f4\u017ee zbavi\u0165 sa vrstvy podko\u017en\u00e9ho tuku na bruchu a odhali\u0165 vysn\u00edvan\u00fd six-pack.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_vlastne_six-pack\"><\/span>\u010co je vlastne six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na \u00favod treba za\u010da\u0165 dobrou spr\u00e1vou \u2013\u2060 nemus\u00edme \u010daka\u0165, k\u00fdm sa nejak\u00fdm z\u00e1zrakom na na\u0161om tele tie vysn\u00edvan\u00e9 \u201ebuchti\u010dky\u201c objavia. <strong>V\u0161etci ich u\u017e m\u00e1me.<\/strong> Len t\u00e1 vrstva podko\u017en\u00e9ho tuku ich dok\u00e1\u017ee pomerne d\u00f4kladne ukry\u0165. M\u00f4\u017eeme tak niekedy ma\u0165 pocit, akoby sme namiesto six-packu mali sk\u00f4r one-pack. Ale nebojte sa, tie <strong>svaly tam s\u00fa.<\/strong> Ke\u010f chceme, aby boli vidite\u013en\u00e9, je spravidla potrebn\u00e9 <strong>zv\u00e4\u010d\u0161i\u0165 ich objem a zbavi\u0165 sa v\u00e4\u010d\u0161ej \u010dasti tuku,<\/strong> kv\u00f4li ktor\u00e9mu ich nie je vidno. V tomto oh\u013eade hr\u00e1 do istej miery \u00falohu aj genetika. Percento tuku, pri ktorom bud\u00fa bru\u0161n\u00e9 svaly vystupova\u0165, sa medzi \u017eenami a mu\u017emi l\u00ed\u0161i. A \u00falohu zohr\u00e1va aj to, odkia\u013e bude na\u0161e telo bra\u0165 tuk najsk\u00f4r. Nem\u00f4\u017eeme si teda ur\u010di\u0165, \u017ee chceme chudn\u00fa\u0165 tuk iba z brucha. Takto to jednoducho nefunguje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mo\u017eno v\u00e1s tie\u017e prekvap\u00ed, \u017ee nie<strong> ka\u017ed\u00fd m\u00e1 dispoz\u00edcie na to ma\u0165 six-pack.<\/strong> Z\u00e1le\u017e\u00ed toti\u017e na anatomickom usporiadan\u00ed bru\u0161n\u00fdch svalov. Nebu\u010fte preto sklaman\u00ed, pokia\u013e by sa v\u00e1m na bruchu podaril vyrysova\u0165 len <strong>four-pack, alebo naopak eight-pack.<\/strong> Je to norm\u00e1lne a za ka\u017ed\u00fa vidite\u013en\u00fa tehli\u010dku na bruchu na seba m\u00f4\u017eete by\u0165 py\u0161n\u00ed. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" class=\"wp-image-423888 aligncenter\" style=\"width: 843px; height: 563px;\" title=\"\u010co je vlastne six-pack?\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-1124x750.jpg\" alt=\"\u010co je vlastne six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_na_vyrysovany_six-pack\"><\/span>Ako na vyrysovan\u00fd six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prem\u00fd\u0161\u013eate, ako schudn\u00fa\u0165 brucho? Pokia\u013e hne\u010f na \u00favod \u010dak\u00e1te, \u017ee v\u00e1m odporu\u010d\u00edme <a href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">1000 sed-\u013eahov ka\u017ed\u00fd de\u0148 a m\u00e1te postaran\u00e9, asi v\u00e1s sklameme<\/a>. <strong>Cesta k vyrysovan\u00e9mu bruchu je ove\u013ea komplexnej\u0161ia.<\/strong> Rovnako asi nie je prekvapenie, \u017ee v\u00e1s nespas\u00ed \u017eiadny z\u00e1zra\u010dn\u00fd drink pre na\u0161tartovanie metabolizmu, jarn\u00fd detox \u010di pitie zelerovej \u0161\u0165avy ka\u017ed\u00e9 r\u00e1no.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dosta\u0165 sa k vysn\u00edvan\u00e9mu six-packu je beh na dlh\u0161iu tra\u0165. Aj preto to mnoho \u013eud\u00ed vzd\u00e1, ke\u010f zistia, \u017ee program na \u201edokonal\u00e9 bru\u0161ko u\u017e za 30 dn\u00ed\u201d nefunguje. Aby ste k cie\u013eu do\u0161li, je potrebn\u00e9 100 % presved\u010denie, \u017ee to naozaj chcete a ste ochotn\u00ed aj nie\u010do obetova\u0165. Bez toho to jednoducho nep\u00f4jde.<\/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=\"1_Spocitajte_si_kolko_kalorii_by_ste_mali_jest\"><\/span>1. Spo\u010d\u00edtajte si, ko\u013eko kal\u00f3ri\u00ed by ste mali jes\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>U \u013eud\u00ed, ktor\u00ed maj\u00fa nadv\u00e1hu, \u010dasto sta\u010d\u00ed urobi\u0165 <strong>men\u0161ie zmeny v jed\u00e1lni\u010dku,<\/strong> aby bolo vidie\u0165 nejak\u00e9 zmeny postavy. O nie\u010do \u0165a\u017e\u0161ie je to ale v pr\u00edpade, \u017ee sa potrebujete zbavi\u0165 napr\u00edklad posledn\u00fdch p\u00e1r k\u00edl tuku, ktor\u00e9 v\u00e1s delia od vidite\u013en\u00e9ho six-packu. V takom pr\u00edpade je potrebn\u00e9 <strong>ove\u013ea v\u00e4\u010d\u0161ie \u00fasilie,<\/strong> aby ste uspeli. Skvel\u00fdm odrazov\u00fdm most\u00edkom preto m\u00f4\u017ee by\u0165 <strong><a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noopener\">na\u0161a kalkula\u010dka energetick\u00e9ho pr\u00edjmu<\/a>,<\/strong> ktor\u00e1 pom\u00f4\u017ee pomerne presne odhadn\u00fa\u0165 potrebn\u00e9 mno\u017estvo energie s oh\u013eadom na n\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl a cie\u013e. Potom u\u017e sta\u010d\u00ed len starostlivo v\u00e1\u017ei\u0165 jedlo a zapisova\u0165 si hodnoty makro\u017eiv\u00edn a kal\u00f3ri\u00ed. Pr\u00e1cu n\u00e1m v\u00fdznamne u\u013eah\u010dia aj r\u00f4zne aplik\u00e1cie.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Odpor\u00fa\u010dan\u00fdch hodn\u00f4t sa m\u00f4\u017eete sk\u00fasi\u0165 dr\u017ea\u0165 2 \u2013\u2060 3 t\u00fd\u017edne a potom na z\u00e1klade v\u00e1\u017eenia, merania telesn\u00fdch obvodov a kontroly formy na fotk\u00e1ch <strong>zhodno\u0165te, ak\u00fd pokrok ste dosiahli.<\/strong> Pokia\u013e \u017eiaden, m\u00f4\u017eete sk\u00fasi\u0165 ubra\u0165 cca 200 kcal a pokra\u010dova\u0165 znova 2 \u2013 \u20603 t\u00fd\u017edne.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hne\u010f ako sa do cel\u00e9ho procesu dostanete, uvid\u00edte, \u017ee v\u00e1m sledovanie pr\u00edjmu nebude robi\u0165 v\u00e4\u010d\u0161\u00ed probl\u00e9m. Vo fin\u00e1le potom m\u00f4\u017eete \u010derpa\u0165 z v\u00fdhod, ktor\u00e9 so sebou po\u010d\u00edtanie kal\u00f3ri\u00ed nesie. Viac sa o nich do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako jes\u0165 pizzu, sladkosti, a napriek tomu chudn\u00fa\u0165 v\u010faka IIFYM?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-1124x750.jpg\" alt=\"ko\u013eko kal\u00f3ri\u00ed by ste mali jes\u0165 na schudnutie z brucha\" class=\"wp-image-423904\" title=\"ko\u013eko kal\u00f3ri\u00ed by ste mali jes\u0165 na schudnutie z brucha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vyberajte_si_vhodnejsie_potraviny_a_napoje\"><\/span>2. Vyberajte si vhodnej\u0161ie potraviny a n\u00e1poje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. Zamerajte sa na bielkoviny<\/h3>\n\n\n\n<p>Kal\u00f3rie nie s\u00fa v\u0161etko. Pokia\u013e sa rozhodnete pou\u017ei\u0165 <strong>na\u0161u kalkula\u010dku energetick\u00e9ho pr\u00edjmu,<\/strong> m\u00f4\u017eete si v\u0161imn\u00fa\u0165, \u017ee v\u00e1m odporu\u010d\u00ed aj <strong>hodnoty makro\u017eiv\u00edn,<\/strong> ktor\u00fdch by ste sa pribli\u017ene mali dr\u017ea\u0165. Vo fin\u00e1le ale nie je a\u017e tak\u00fd d\u00f4le\u017eit\u00fd pomer medzi sacharidmi a tukmi. Na chudnutie tuku a naberanie svalovej hmoty je <strong>k\u013e\u00fa\u010dov\u00fd predov\u0161etk\u00fdm dostato\u010dn\u00fd pr\u00edsun kvalitn\u00fdch bielkov\u00edn.<\/strong> Z\u00e1klad m\u00f4\u017ee tvori\u0165 napr\u00edklad chud\u00e9 m\u00e4so, kvalitn\u00e9 mlie\u010dne v\u00fdrobky \u010di <a data-mce-href=\"https:\/\/gymbeam.sk\/strukoviny\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noopener\"><strong>strukoviny<\/strong><\/a>. Z ak\u00fdch \u010fal\u0161\u00edch zdrojov \u010derpa\u0165, sa <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dozviete v samostatnom \u010dl\u00e1nku.<\/strong><\/a> Skvel\u00fdm pomocn\u00edkom m\u00f4\u017ee by\u0165 napr\u00edklad <a data-mce-href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener\"><strong>srv\u00e1tkov\u00fd prote\u00edn<\/strong><\/a>, ktor\u00fd sa d\u00e1 pi\u0165 vo forme shaku alebo prida\u0165 do jedla. A m\u00e1me samozrejme aj tipy na <a href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdroje rastlinn\u00fdch bielkov\u00edn pre vegetari\u00e1nov a veg\u00e1nov.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. Nezab\u00fadajte na ovocie a zeleninu<\/h3>\n\n\n\n<p>Pod\u013ea v\u0161eobecn\u00fdch odpor\u00fa\u010dan\u00ed by sme mali denne zjes\u0165 cca <strong>600 g ovocia a zeleniny (pribli\u017ene v pomere 1 : 2).<\/strong> Pom\u00f4\u017ee n\u00e1m to toti\u017e pokry\u0165 na\u0161u denn\u00fa potrebu mikro\u017eiv\u00edn, ako s\u00fa <strong><a href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-ma-ovocie-a-ktore-vitaminy-a-mineralne-latky-obsahuje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny a miner\u00e1lne l\u00e1tky<\/a>.<\/strong> Okrem toho tieto potraviny maj\u00fa aj \u010fal\u0161ie v\u00fdhody. Vo ve\u013ekom objeme obsahuj\u00fa pomerne mal\u00e9 mno\u017estvo kal\u00f3ri\u00ed. S\u00fa toti\u017e z ve\u013ekej \u010dasti tvoren\u00e9 vodou, navy\u0161e maj\u00fa aj vy\u0161\u0161\u00ed podiel vl\u00e1kniny a \u010fal\u0161\u00edch prospe\u0161n\u00fdch l\u00e1tok (napr. antioxidanty). Zlo\u017eenie ovocia a zeleniny n\u00e1m tak pom\u00f4\u017ee <strong>zv\u00fd\u0161i\u0165 s\u00fdtos\u0165 a zaplni\u0165 \u017eal\u00fadok,<\/strong> \u010do je \u017eiaduce predov\u0161etk\u00fdm v kalorickom deficite. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete viac tipov na zdrav\u00e9 stravovanie, nemal by v\u00e1m ujs\u0165 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo<\/a>?<\/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\">2.3. Obmedzte fast-food<\/h3>\n\n\n\n<p>Fast-food je problematick\u00fd hne\u010f z nieko\u013ek\u00fdch d\u00f4vodov:<\/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\">\n<li><p>Spravidla v \u0148om n\u00e1jdete predov\u0161etk\u00fdm <strong>ultraspracovan\u00e9 potraviny,<\/strong> ktor\u00e9 maj\u00fa <strong>n\u00edzky podiel mikro\u017eiv\u00edn (n\u00edzka nutri\u010dn\u00e1 denzita).<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>V malom mno\u017estve m\u00e1 pomerne ve\u013ea kcal,<\/strong> je tak \u013eahk\u00e9 pre\u0161vihn\u00fa\u0165 svoj pr\u00edjem.<\/p><\/li>\n\n\n\n<li><p>Jedlo, ktor\u00e9 m\u00e1 400 kcal z fast-foodu v\u00e1s pravdepodobne <strong>zas\u00fdti menej<\/strong> ako komplexn\u00fd pokrm s vyv\u00e1\u017een\u00fdm obsahom v\u0161etk\u00fdch makro\u017eiv\u00edn. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[23]<\/span><\/p><\/li>\n\n\n\n<li><p>Fast-food je navy\u0161e <strong>bohat\u00fd na so\u013e.<\/strong> A t\u00e1 sa v jed\u00e1lni\u010dku be\u017enej popul\u00e1cie vyskytuje o dos\u0165 viac, ne\u017e by mala. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[3\u2013\u20606]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Neznamen\u00e1 to v\u0161ak, \u017ee sa mus\u00edme fast-foodu \u00faplne vyh\u00fdba\u0165. Je ale potrebn\u00e9 <strong>vybera\u0165 m\u00fadro.<\/strong> Dobrou vo\u013ebou m\u00f4\u017ee by\u0165 napr\u00edklad wrap s grilovan\u00fdm kurac\u00edm m\u00e4som v tortille, ktor\u00fd dopln\u00edme \u0161al\u00e1tom bez z\u00e1lievky \u010di majon\u00e9zy. Pokia\u013e tak\u00e9 jedlo navy\u0161e zapijeme vodou, m\u00f4\u017eeme ho pova\u017eova\u0165 za pomerne zdrav\u00fd obed.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.4. Vyhnite sa tekut\u00fdm kal\u00f3ri\u00e1m v limon\u00e1dach a sladk\u00fdch n\u00e1pojoch<\/h3>\n\n\n<p>Kal\u00f3rie z jedla s\u00fa jedna vec a tak nejako s nimi po\u010d\u00edtame. Nemilo n\u00e1s ale m\u00f4\u017ee prekvapi\u0165 <strong>energetick\u00e1 hodnota nealkoholick\u00fdch n\u00e1pojov.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><p><strong>Priemern\u00e1 energetick\u00e1 hodnota na 500 ml<\/strong><\/p><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00e1poj<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-cola<\/td><td class=\"has-text-align-center\" data-align=\"center\">226 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sprite<\/td><td class=\"has-text-align-center\" data-align=\"center\">171 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pomaran\u010dov\u00fd d\u017e\u00fas<\/td><td class=\"has-text-align-center\" data-align=\"center\">222 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00fd n\u00e1poj<\/td><td class=\"has-text-align-center\" data-align=\"center\">263 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nestea brosky\u0148a<\/td><td class=\"has-text-align-center\" data-align=\"center\">94 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fanta<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.5. Obmedzte pr\u00edjem alkoholu<\/h3>\n\n\n\n<p>A podobne je to aj s <strong>alkoholick\u00fdmi n\u00e1pojmi.<\/strong> Tie maj\u00fa navy\u0161e t\u00fa nev\u00fdhodu, \u017ee po ich po\u017eit\u00ed <strong>str\u00e1came z\u00e1brany.<\/strong> \u013dah\u0161ie n\u00e1s tak m\u00f4\u017ee zl\u00e1ka\u0165 kebab alebo pizza na stanici pri \u010dakan\u00ed na no\u010dn\u00fd autobus. A to ani nehovor\u00edme o tom <strong>uzob\u00e1van\u00ed<\/strong> solen\u00fdch ara\u0161idov a chipsov pri pop\u00edjan\u00ed. Tento zv\u00fd\u0161en\u00fd <strong>pr\u00edjem sacharidov a soli z pochut\u00edn sa potom m\u00f4\u017ee do\u010dasne prejavova\u0165 aj vy\u0161\u0161\u00edm zadr\u017eiavan\u00edm vody v tele.<\/strong> Aj to potom ur\u010dit\u00fdm sp\u00f4sobom br\u00e1ni bru\u0161n\u00e9mu svalstvu, aby za\u010dalo pomaly vykukova\u0165. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[7\u2013\u206010]<\/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\">Priemern\u00e1 energetick\u00e1 hodnota alkoholick\u00fdch n\u00e1pojov<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00e1poj<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">10\u00b0 pivo (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">185 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">12\u00b0 pivo (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">265 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polosuch\u00e9 biele v\u00edno (200 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">146 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Such\u00e9 prosecco (200 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">132 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pan\u00e1k vodky (0,4 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cuba libre (200 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<p>Ke\u010f vid\u00edte, ako kv\u00f4li n\u00e1pojom m\u00f4\u017eete nechtiac na konto svojho energetick\u00e9ho pr\u00edjmu po\u010das ve\u010dera <strong>prip\u00edsa\u0165 nieko\u013eko stoviek kal\u00f3ri\u00ed,<\/strong> asi je jasn\u00e9, \u017ee to s vidite\u013en\u00fdm six-packom nep\u00f4jde \u00faplne dohromady. Ale ako sme si povedali u\u017e v \u00favode, je potrebn\u00e9 v\u00fdsledkom nie\u010do obetova\u0165. Voda tak pre v\u00e1s bude ten najlep\u0161\u00ed par\u0165\u00e1k.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete zisti\u0165, kde e\u0161te s\u00fa tekut\u00e9 kal\u00f3rie, potom by v\u00e1m nemal ujs\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ade \u010d\u00edhaj\u00fa tekut\u00e9 kal\u00f3rie a ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-1124x749.jpg\" alt=\"Pri chudnut\u00ed z brucha si vyberajte vhodnej\u0161ie potraviny a n\u00e1poje\" class=\"wp-image-423921\" title=\"Pri chudnut\u00ed z brucha si vyberajte vhodnej\u0161ie potraviny a n\u00e1poje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36229,36304,64381,95077\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Naberte_svaly\"><\/span>3. Naberte svaly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme si u\u017e povedali v \u00favode, six-pack u\u017e v\u0161etci m\u00e1me, ide len o zn\u00ed\u017eenie percenta telesn\u00e9ho tuku, aby n\u00e1m za\u010dal pomaly vykukova\u0165. <strong>Nesta\u010d\u00ed v\u0161ak zamera\u0165 sa iba na brucho.<\/strong> Aby postava vyzerala dobre, je potrebn\u00e9 budova\u0165 svalov\u00fa hmotu po celom tele. No a k tomu potrebujeme samozrejme <strong>kvalitn\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ningov\u00fd pl\u00e1n<\/a>,<\/strong> ktor\u00fd zodpoved\u00e1 na\u0161im \u010dasov\u00fdm mo\u017enostiam. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre niekoho to znamen\u00e1 <strong>silov\u00fd tr\u00e9ning 3-kr\u00e1t t\u00fd\u017edenne, in\u00fd bude chodi\u0165 4-kr\u00e1t t\u00fd\u017edenne,<\/strong> to je na ka\u017edom z n\u00e1s a na\u0161ich \u010dasov\u00fdch mo\u017enostiach. Rozhodne sa ale vyhnite <a href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/\" target=\"_blank\" rel=\"noopener\"><strong>za\u010diato\u010dn\u00edckej chybe<\/strong><\/a>, ke\u010f \u010dlovek za\u010dne zbesilo googli\u0165 <strong>\u201enajlep\u0161ie cviky na brucho\u201d<\/strong> a potom ich ka\u017ed\u00fd de\u0148 slepo opakuje. Tadia\u013e cesta nevedie. Mus\u00edme sa zamera\u0165 na celok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e napr\u00edklad chceme chodi\u0165 do fitka 3-kr\u00e1t t\u00fd\u017edenne, bude pre n\u00e1s skvelou vo\u013ebou <strong>full-body tr\u00e9ning zalo\u017een\u00fd na komplexn\u00fdch cvikoch,<\/strong> ako s\u00fa drepy, kliky, v\u00fdpady, m\u0155tve \u0165ahy a podobne. T\u00fdmi zapoj\u00edme z\u00e1rove\u0148 viac svalov\u00fdch parti\u00ed. Tr\u00e9ning je tak ve\u013emi efekt\u00edvny. No a ke\u010f si k nemu prid\u00e1me e\u0161te <strong>2-kr\u00e1t t\u00fd\u017edenne navy\u0161e tr\u00e9ning brucha,<\/strong> bude to na za\u010diatok \u00faplne dosta\u010duj\u00face.<\/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\">In\u0161pir\u00e1ciu na tr\u00e9ning brucha n\u00e1jdete v na\u0161ich \u010dl\u00e1nkoch:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>H\u013ead\u00e1te cviky, v\u010faka ktor\u00fdm efekt\u00edvne precvi\u010d\u00edte brucho? N\u00e1jdete ich v \u010dl\u00e1nku <strong><a data-mce-href=\"\/blog?p=335821\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noopener\">21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou<\/a>.<\/strong><\/p><\/li>\n\n\n\n<li><p>Brucho m\u00f4\u017eete precvi\u010di\u0165 aj na fit lopte, ako na to, zist\u00edte v \u010dl\u00e1nku <strong><a data-mce-href=\"\/blog?p=285478\" href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/\" target=\"_blank\" rel=\"noopener\">10 \u00fa\u010dinn\u00fdch cvikov na brucho a na zadok s fit loptou<\/a>.<\/strong><\/p><\/li>\n\n\n\n<li><p>In\u0161pir\u00e1ciu na kr\u00e1tky a intenz\u00edvny tr\u00e9ning brucha n\u00e1jdete v \u010dl\u00e1nku <a data-mce-href=\"\/blog?p=258434\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noopener\"><strong>Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho<\/strong><\/a>.<\/p><\/li>\n\n\n\n<li><p>Kruhov\u00e9 tr\u00e9ningy zameran\u00e9 na brucho odcvi\u010d\u00edte pod\u013ea \u010dl\u00e1nku <strong><a data-mce-href=\"\/blog?p=297587\" href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\" target=\"_blank\" rel=\"noopener\">Posilnite stred tela pomocou kruhov\u00e9ho tr\u00e9ningu brucha<\/a>.<\/strong><\/p><\/li>\n\n\n\n<li><p>Spodn\u00e9 brucho precvi\u010d\u00edte v\u010faka cvikom z \u010dl\u00e1nku <strong><a data-mce-href=\"\/blog?p=351107\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" rel=\"noopener\">Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou<\/a>.<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No a pom\u00f4c\u0165 v\u00e1m m\u00f4\u017eu aj tr\u00e9ningov\u00e9 <strong><a data-mce-href=\"https:\/\/gymbeam.sk\/domaci-trening\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noopener\">pom\u00f4cky, ktor\u00e9 vyu\u017eijete doma aj vo fitku<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-1124x749.jpg\" alt=\"Naberte svaly, aby ste mali vidite\u013en\u00fd six-pack\" class=\"wp-image-423936\" title=\"Naberte svaly, aby ste mali vidite\u013en\u00fd six-pack\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nezabudajte_na_kardio\"><\/span>4. Nezab\u00fadajte na kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejak\u00fa dobu medzi silov\u00fdmi \u0161portovcami panoval m\u00fdtus, \u017ee je potrebn\u00e9 vyh\u00fdba\u0165 sa kardiu, preto\u017ee p\u00e1li pr\u00e1cne vybudovan\u00e9 svaly. Je v\u0161ak d\u00f4le\u017eit\u00e9 pozrie\u0165 sa na kontext. Pokia\u013e budete 3-kr\u00e1t t\u00fd\u017edenne beha\u0165 polmarat\u00f3n, asi to <strong>nebude pre regener\u00e1ciu \u00faplne optim\u00e1lne<\/strong> a je dos\u0165 mo\u017en\u00e9, \u017ee telo bude ma\u0165 tendenciu zbavova\u0165 sa svalovej hmoty, aby bolo pre beh \u010do naj\u013eah\u0161ie. Toho sa v\u0161ak rozhodne nemus\u00edte b\u00e1\u0165 v pr\u00edpade, \u017ee sa <strong>p\u00f4jdete ob\u010das na hodinku prebehn\u00fa\u0165, vyjdete na bicykli alebo si d\u00e1te v\u00edkendov\u00fa t\u00faru po hor\u00e1ch.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto aktivity s\u00fa nielen prospe\u0161n\u00e9 pre zdravie kardiovaskul\u00e1rneho syst\u00e9mu, ale taktie\u017e podporuj\u00fa chudnutie. Sp\u00e1lite pri nich toti\u017e ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed, \u010do v\u00e1m pom\u00f4\u017ee postupne zni\u017eova\u0165 percento telesn\u00e9ho tuku a pomaly odha\u013eova\u0165 bru\u0161n\u00e9 svaly. A pokia\u013e chcete \u010do najr\u00fdchlej\u0161ie v\u00fdsledky, bude ide\u00e1lne <strong>kombinova\u0165 vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek a silov\u00fd tr\u00e9ning s kardiom.<\/strong> <span data-mce-style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste svoje sna\u017eenie e\u0161te podporili a maximalizovali spa\u013eovanie kal\u00f3ri\u00ed pri tr\u00e9ningu, m\u00f4\u017eete si pom\u00f4c\u0165 <a data-mce-href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noopener\"><strong>spa\u013eova\u010dom tuku.<\/strong><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Zauj\u00edma v\u00e1s, pri ktorej aktivite sp\u00e1lite najr\u00fdchlej\u0161ie kilogram tuku? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a data-mce-href=\"\/blog?p=226123\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noopener\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/strong><\/a><\/p><\/li>\n\n\n\n<li><p>A pokia\u013e nem\u00e1te na dlh\u0161\u00ed kardio tr\u00e9ning \u010das, m\u00f4\u017eete spa\u013eovanie tuku podpori\u0165 aj pomocou HIIT a \u0161vihadla. Viac sa o intervalovom tr\u00e9ningu do\u010d\u00edtate v \u010dl\u00e1nku <a data-mce-href=\"\/blog?p=380916\" href=\"https:\/\/gymbeam.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/\" target=\"_blank\" rel=\"noopener\"><strong>Ako sk\u00e1ka\u0165 cez \u0161vihadlo? 6 cvikov a 3 HIIT tr\u00e9ningy pre intenz\u00edvne spa\u013eovanie kal\u00f3ri\u00ed.<\/strong><\/a><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-1124x749.jpeg\" alt=\"Nezab\u00fadajte na kardio pri chudnut\u00ed brucha\" class=\"wp-image-423998\" title=\"Nezab\u00fadajte na kardio pri chudnut\u00ed brucha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Budte_pocas_dna_aktivnejsi\"><\/span>5. Bu\u010fte po\u010das d\u0148a akt\u00edvnej\u0161\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodr\u017eiavanie tr\u00e9ningov\u00e9ho pl\u00e1nu je z\u00e1klad. Pokia\u013e sa ale v\u00e1\u0161 celkov\u00fd pohyb zmest\u00ed len do 3 hod\u00edn t\u00fd\u017edenne vo fitku a zvy\u0161ok presed\u00edte pri po\u010d\u00edta\u010di, nebude to zrejme sta\u010di\u0165. Nesmiete toti\u017e podceni\u0165 ani rolu <strong>prirodzen\u00e9ho pohybu po\u010das d\u0148a, tzv. NEAT.<\/strong> Viac sa o \u0148om do\u010d\u00edtate v \u010dl\u00e1nku <a data-mce-href=\"\/blog?p=208125\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" rel=\"noopener\"><strong>\u010co je pri chudnut\u00ed t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom?<\/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 is-style-default\"><p><strong>Po\u010fme si to uk\u00e1za\u0165 na pr\u00edklade jedn\u00e9ho d\u0148a 65 kg \u017eeny:<\/strong><\/p><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>T\u00e1 <strong>chod\u00ed do pr\u00e1ce aj domov pe\u0161o,<\/strong> v\u010faka \u010domu sp\u00e1li za hodinu a pol asi 488 kcal. Popoludn\u00ed sa venuje 2 hodiny upratovaniu, \u010d\u00edm sp\u00e1li \u010fal\u0161\u00edch 428 kcal. Len t\u00fdmto sp\u00e1li za de\u0148 cca <strong>916 kcal.<\/strong> A to u\u017e je slu\u0161n\u00e9 mno\u017estvo, v\u0161ak?<\/p><\/li>\n\n\n\n<li><p>Pre porovnanie &#8211; ak by t\u00e1to ist\u00e1 \u017eena namiesto upratovania le\u017eala pri telev\u00edzii, r\u00e1no si prispala a do pr\u00e1ce i\u0161la MHD, sp\u00e1lila by za rovnak\u00fa dobu <strong>len cca 250 kcal.<\/strong><\/p><\/li>\n\n\n\n<li><p>Len tieto be\u017en\u00e9 ne\u0161portov\u00e9 aktivity n\u00e1m urobia <strong>v jeden de\u0148 rozdiel 666 kcal.<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e budete ma\u0165 cez de\u0148 ve\u013ek\u00fd v\u00fddaj prirodzen\u00fdm pohybom, <strong>podpor\u00edte zdravie, a navy\u0161e si m\u00f4\u017eete dopria\u0165 aj pri chudnut\u00ed viac jedla.<\/strong> No a \u010do sa budeme rozpr\u00e1va\u0165, s pln\u00fdm bruchom sa chudne lep\u0161ie, ako ke\u010f v\u00e1m v \u0148om \u0161kv\u0155ka, \u017ee? <span data-mce-style=\"color: #ff6600;\">[13\u2013\u206014]<\/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\">Ako do svojho d\u0148a zaradi\u0165 viac prirodzen\u00e9ho pohybu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cho\u010fte pe\u0161o, vyst\u00fapte aspo\u0148 o zast\u00e1vku sk\u00f4r a prejdite sa<\/li>\n\n\n\n<li>rozl\u00fa\u010dte sa s v\u00fd\u0165ahom a eskal\u00e1tormi, schody s\u00fa od teraz najlep\u0161\u00edm kamo\u0161om<\/li>\n\n\n\n<li>upratujte<\/li>\n\n\n\n<li>venujte sa pr\u00e1ci na z\u00e1hrade<\/li>\n\n\n\n<li>nele\u017ete cez de\u0148<\/li>\n\n\n\n<li>ven\u010dite psa<\/li>\n\n\n\n<li>pom\u00f4\u017ete bl\u00edzkym so str\u00e1\u017een\u00edm det\u00ed, tie nevydr\u017eia chv\u00ed\u013eu na mieste, a tak m\u00e1te o pohyb postaran\u00e9<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017enost\u00ed, ako by\u0165 viac akt\u00edvny, je ve\u013ea. Hlavne sa venujte aktivit\u00e1m, ktor\u00e9 v\u00e1s bud\u00fa bavi\u0165. To je k\u013e\u00fa\u010d k tomu, aby ste pri nich vydr\u017eali.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-1124x749.png\" alt=\"Ako do svojho d\u0148a zaradi\u0165 viac prirodzen\u00e9ho pohybu?\" class=\"wp-image-424014\" title=\"Ako do svojho d\u0148a zaradi\u0165 viac prirodzen\u00e9ho pohybu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1.png 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vyhnite_sa_extremnym_pristupom\"><\/span>6. Vyhnite sa extr\u00e9mnym pr\u00edstupom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak si mysl\u00edte, \u017ee \u010d\u00edm menej budete jes\u0165, t\u00fdm r\u00fdchlej\u0161ie bud\u00fa v\u00fdsledky, ste na omyle. Jasne, ob\u010das sa m\u00f4\u017ee sta\u0165, \u017ee po\u010das d\u0148a nest\u00edhate, a v\u00e1\u0161 pr\u00edjem tak nie je \u00faplne dosta\u010duj\u00faci. Pokia\u013e by sa ale t\u00e1to situ\u00e1cia opakovala \u010dastej\u0161ie, m\u00f4\u017eete si <strong>privodi\u0165 zdravotn\u00e9 probl\u00e9my,<\/strong> ktor\u00e9 sa sp\u00e1jaj\u00fa s nedostato\u010dn\u00fdm pr\u00edjmom. To je napokon probl\u00e9m aj r\u00f4znych <strong>mesa\u010dn\u00fdch v\u00fdziev a r\u00fdchlych chudn\u00facich programov,<\/strong> ktor\u00e9 s\u013eubuj\u00fa okam\u017eit\u00e9 v\u00fdsledky.<\/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\">Mo\u017en\u00e9 d\u00f4sledky dlhodobo n\u00edzkeho energetick\u00e9ho pr\u00edjmu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00fanava<\/li>\n\n\n\n<li>nepravideln\u00e1 men\u0161tru\u00e1cia alebo jej \u00fapln\u00e9 vynechanie<\/li>\n\n\n\n<li>zn\u00ed\u017een\u00e1 hustota kost\u00ed<\/li>\n\n\n\n<li>bolesti hlavy, nevo\u013enos\u0165<\/li>\n\n\n\n<li>chudnutie<\/li>\n\n\n\n<li>tr\u00e1viace \u0165a\u017ekosti<\/li>\n\n\n\n<li>vypad\u00e1vanie vlasov<\/li>\n\n\n\n<li>pocit chladu<\/li>\n\n\n\n<li>vy\u0161\u0161ia kazivos\u0165 zubov<\/li>\n\n\n\n<li><p>oslaben\u00e1 imunita <span data-mce-style=\"color: #ff6600;\">[15\u2013\u206018]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A to je len \u010das\u0165 mo\u017en\u00fdch <strong>fyzick\u00fdch dopadov,<\/strong> ktor\u00e9 sa s n\u00edzkym pr\u00edjmom sp\u00e1jaj\u00fa. Nespochybnite\u013en\u00fd je tie\u017e <strong>negat\u00edvny vplyv na psychiku,<\/strong> ktor\u00fd m\u00f4\u017ee vo fin\u00e1le vy\u00fasti\u0165 a\u017e do rozvoja <strong><a href=\"https:\/\/gymbeam.sk\/blog\/poruchy-prijmu-potravy-preco-vznikaju-ake-su-ich-priznaky-a-nasledky\/\" target=\"_blank\" rel=\"noopener\">por\u00fach pr\u00edjmu potravy<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u017edy je teda potrebn\u00e9 myslie\u0165 na to, \u017ee <strong>zdravie m\u00e1 t\u00fa najvy\u0161\u0161iu prioritu.<\/strong> Nem\u00f4\u017eeme jes\u0165 \u010do najmenej s vidinou r\u00fdchlej\u0161\u00edch v\u00fdsledkov. Telo potrebuje energiu pre spr\u00e1vne fungovanie v\u0161etk\u00fdch procesov. A t\u00fa mu mus\u00edme da\u0165 aj za cenu pomal\u0161\u00edch v\u00fdsledkov. Asi sa ale zhodneme, \u017ee si <strong>rad\u0161ej na vidite\u013en\u00fd six-pack po\u010dk\u00e1me dlh\u0161ie, ne\u017e aby sme riskovali zdravotn\u00e9 probl\u00e9my, v\u0161ak?<\/strong><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-1124x749.jpg\" alt=\"Mo\u017en\u00e9 d\u00f4sledky dlhodobo n\u00edzkeho energetick\u00e9ho pr\u00edjmu:\" class=\"wp-image-424030\" title=\"Mo\u017en\u00e9 d\u00f4sledky dlhodobo n\u00edzkeho energetick\u00e9ho pr\u00edjmu:\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nezabudajte_na_regeneraciu\"><\/span>7. Nezab\u00fadajte na regener\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno v\u00e1s prekvap\u00edme t\u00fdm, \u017ee <strong>regener\u00e1cia je podobne d\u00f4le\u017eit\u00e1 ako tr\u00e9ning.<\/strong> Vo fin\u00e1le to ale d\u00e1va zmysel. Svaly toti\u017e nerast\u00fa pri tom, \u010do ich drv\u00edme v posil\u0148ovni. Siln\u00fa a zv\u00e4\u010d\u0161uj\u00fa objem po\u010das toho, \u010do na\u0161e <strong>telo regeneruje a opravuje tr\u00e9ningom po\u0161koden\u00e9 svalov\u00e9 vl\u00e1kna.<\/strong> Pokia\u013e mu ale tento priestor ned\u00e1me a pust\u00edme sa za chv\u00ed\u013eu do \u010fal\u0161ieho tr\u00e9ningu, nem\u00e1 telo \u010das na ich regener\u00e1ciu. P\u00f4jdeme tak cvi\u010di\u0165 \u201erozbit\u00ed\u201d a nebudeme ma\u0165 z\u010faleka tak\u00e9 dobr\u00e9 v\u00fdsledky, ako keby sme dali telu \u010das spam\u00e4ta\u0165 sa z \u0165a\u017ek\u00e9ho tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u017ee <strong>cvi\u010di\u0165 brucho hodinu r\u00e1no a hodinu ve\u010der je nezmysel.<\/strong> Bude sta\u010di\u0165, ke\u010f si do svojho klasick\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu prid\u00e1me navy\u0161e 2-kr\u00e1t t\u00fd\u017edenne e\u0161te tr\u00e9ning brucha. Nebojte sa, nie je to m\u00e1lo. <strong>Tie bru\u0161\u00e1ky dostan\u00fa zabra\u0165 aj pri in\u00fdch komplexn\u00fdch cvikoch, kedy si to mo\u017eno ani neuvedomujeme.<\/strong> <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokia\u013e prem\u00fd\u0161\u013eate, \u010do e\u0161te m\u00f4\u017eete urobi\u0165 pre regener\u00e1ciu svalov po tr\u00e9ningu, sk\u00faste da\u0165 \u0161ancu mas\u00e1\u017enej pi\u0161toli, valcom alebo vysk\u00fa\u0161ajte in\u00e9 tipy z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noopener\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-1124x749.jpg\" alt=\"D\u00f4le\u017eitos\u0165 regener\u00e1cie pre rast svalov\" class=\"wp-image-424048\" title=\"D\u00f4le\u017eitos\u0165 regener\u00e1cie pre rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nepodcenujte_spanok\"><\/span>8. Nepodce\u0148ujte sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hovor\u00edte si, ako spolu s\u00favis\u00ed sp\u00e1nok a vyrysovan\u00e9 svaly na bruchu? Mo\u017eno sa budete divi\u0165, ale dos\u0165 dobre sa dop\u013a\u0148aj\u00fa. Svoju \u00falohu v tomto kontexte hraj\u00fa najm\u00e4 <strong>horm\u00f3ny lept\u00edn a grel\u00edn, ktor\u00e9 ovplyv\u0148uj\u00fa hlad a s\u00fdtos\u0165.<\/strong> Ke\u010f sme vyspat\u00ed, s\u00fa tieto horm\u00f3ny v rovnov\u00e1he a my m\u00e1me lep\u0161iu kontrolu nad t\u00fdm, ktor\u00e9 potraviny a ak\u00e9 mno\u017estvo si vyber\u00e1me. V pr\u00edpade, \u017ee ponocujeme a nesp\u00edme dos\u0165, hladina t\u00fdchto horm\u00f3nov sa rozkol\u00ed\u0161e. Typicky sa <strong>zv\u00fd\u0161i hladina horm\u00f3nu hladu (grel\u00edn) a klesne hladina horm\u00f3nu s\u00fdtosti (lept\u00edn).<\/strong> To sa potom prejavuje v\u00e4\u010d\u0161\u00edm hladom a chu\u0165ami na kalorickej\u0161ie jedl\u00e1, \u010do nie je pri rysovan\u00ed brucha ide\u00e1lne. <span style=\"color: #ff6600\">[20\u2013\u206021]<\/span><\/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 nie je jedin\u00fd sp\u00f4sob, ako sp\u00e1nok ovplyv\u0148uje chudnutie. Pokia\u013e nedoprajeme svojmu telu v noci dostatok odpo\u010dinku, <strong>budeme c\u00edti\u0165 po\u010das d\u0148a \u00fanavu.<\/strong> To prirodzene povedie k tomu, \u017ee budeme ma\u0165 tendenciu viac le\u017ea\u0165, sedie\u0165, odpo\u010d\u00edva\u0165 a menej sa h\u00fdba\u0165. No a pohyb znamen\u00e1 <strong>p\u00e1lenie kal\u00f3ri\u00ed.<\/strong> V tomto oh\u013eade tak nedostatok sp\u00e1nku vedie k ni\u017e\u0161iemu v\u00fddaju po\u010das d\u0148a a pomal\u0161iemu chudnutiu tuku nielen z oblasti brucha. <span style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi nie je potrebn\u00e9 spom\u00edna\u0165 fakt, \u017ee <strong>ke\u010f sp\u00edte, nechod\u00edte sa pravidelne pozera\u0165 do chladni\u010dky,<\/strong> \u010do dobr\u00e9ho by ste si e\u0161te mohli da\u0165. Berte skr\u00e1tka sp\u00e1nok ako ve\u013ek\u00e9ho pomocn\u00edka pri ceste za vyrysovan\u00fdm six-packom a venujte mu dostatok \u010dasu, ide\u00e1lne <strong>7 \u2013 8 hod\u00edn ka\u017ed\u00fd de\u0148.<\/strong> Budete ma\u0165 v\u010faka nemu viac energie na tr\u00e9ning, celkov\u00e9 fungovanie a tie\u017e lep\u0161iu n\u00e1ladu.<\/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\">\n<li>Ak sa chcete dozvedie\u0165 viac o benefitoch sp\u00e1nku, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noopener\">Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku<\/a>.<\/strong><\/li>\n\n\n\n<li>Tipy pre kvalitnej\u0161\u00ed sp\u00e1nok n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noopener\"><strong>Ako r\u00fdchlo zaspa\u0165? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy pre lep\u0161\u00ed sp\u00e1nok.<\/strong><\/a><\/li>\n\n\n\n<li>A pom\u00f4c\u0165 v\u00e1m m\u00f4\u017eu aj <a href=\"https:\/\/gymbeam.sk\/pre-lepsi-spanok\" target=\"_blank\" rel=\"noopener\"><strong>doplnky pre lep\u0161\u00ed sp\u00e1nok.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-1124x749.jpg\" alt=\"Nepodce\u0148ujte sp\u00e1nok pri chudnut\u00ed\" class=\"wp-image-424064\" title=\"Nepodce\u0148ujte sp\u00e1nok pri chudnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Budte_trpezlivi_a_konzistentni\"><\/span>9. Bu\u010fte trpezliv\u00ed a konzistentn\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e ste sa do rysovania six-packu pustili s predstavou, \u017ee vydr\u017e\u00edte by\u0165 mesiac striktn\u00ed a potom sa objavia v\u00fdsledky, budete asi sklaman\u00ed. <strong>Zbavi\u0165 sa tuku na bruchu a odhali\u0165 svaly tejto partie stoj\u00ed ove\u013ea viac \u010dasu a \u00fasilia.<\/strong> Budete si musie\u0165 ob\u010das nie\u010do odriec\u0165, \u00eds\u0165 na tr\u00e9ning, aj ke\u010f sa v\u00e1m nebude chcie\u0165, a odmietnu\u0165 napr\u00edklad aj n\u00e1v\u0161tevu pivovaru s neobmedzenou konzum\u00e1ciou. Ale o tom to je, ke\u010f toto v\u0161etko zvl\u00e1dnete a v\u00fdsledky sa dostavia, budete na seba o to py\u0161nej\u0161\u00ed, preto\u017ee keby to bolo jednoduch\u00e9, mal by vidite\u013en\u00fd six-pack skoro ka\u017ed\u00fd, nie?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy, ako si udr\u017ea\u0165 discipl\u00ednu a motiv\u00e1ciu, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-stanovit-ciel-a-uspesne-ho-zvladnut\/\" target=\"_blank\" rel=\"noopener\"><strong>Ako si stanovi\u0165 cie\u013e a \u00faspe\u0161ne ho zvl\u00e1dnu\u0165.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o chudnut\u00ed brucha a dosiahnut\u00ed six-packu dozvedie\u0165 viac, pom\u00f4\u017eu v\u00e1m na\u0161e \u010dl\u00e1nky:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noopener\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noopener\"><strong>Osved\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9ning pre vypracovan\u00e9 brucho.<\/strong><\/a><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_six-packu\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o six-packu<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=\"Chce\u0161 vysekan\u00e9 brucho?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ZjZ5QjjkxCw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" 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\"><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>Na ceste k six-packu je z\u00e1kladom motiv\u00e1cia, teda naozaj ho chcie\u0165 a <strong>by\u0165 o tom 100 % presved\u010den\u00fd.<\/strong> T\u00e1to t\u00fa\u017eba v\u00e1s po\u017eenie vpred v d\u0148och, ke\u010f sa v\u00e1m nebude chcie\u0165 na sebe pracova\u0165. Pokia\u013e sa ale budete riadi\u0165 tipmi, ktor\u00e9 sme si v \u010dl\u00e1nku predstavili, uvid\u00edte, \u017ee to nakoniec zvl\u00e1dnete. A t\u00e1 rados\u0165, ktor\u00fa z v\u00fdsledkov budete ma\u0165, stoj\u00ed za v\u0161etko vynalo\u017een\u00e9 \u00fasilie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi niekoho, kto t\u00fa\u017ei po vyrysovanom bruchu, ale nevie, ako na to? Zdie\u013eajte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nok, ktor\u00fd ho nasmeruje na t\u00fa spr\u00e1vnu cestu.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako na vyrysovan\u00fd six-pack? Presta\u0148te h\u013eada\u0165 z\u00e1zraky v podobe 5-min\u00fatov\u00fdch naj\u00fa\u010dinnej\u0161\u00edch cvikov na brucho. Okrem tr\u00e9ningu je potrebn\u00e9 zamera\u0165 sa aj na stravu, sp\u00e1nok a regener\u00e1ciu. V \u010dl\u00e1nku porad\u00edme, ako na to.<\/p>\n","protected":false},"author":100,"featured_media":424116,"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":[6171,6046,6055],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-425646","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-brucho","9":"tag-chudnutie","10":"tag-strava","11":"filter_attribute-zaklady-chudnutia","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>9 tipov pre vyrysovan\u00fd six-pack - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako schudn\u00fa\u0165 brucho a vyrysova\u0165 six-pack? 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