{"id":475586,"date":"2023-05-29T15:52:49","date_gmt":"2023-05-29T13:52:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=475586"},"modified":"2025-05-29T21:51:16","modified_gmt":"2025-05-29T19:51:16","slug":"kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/","title":{"rendered":"Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly?"},"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\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#Je_vyrysovany_six_pack_symbolem_zdraveho_tela\" title=\"Je vyr\u00fdsovan\u00fd six pack symbolem zdrav\u00e9ho t\u011bla?\">Je vyr\u00fdsovan\u00fd six pack symbolem zdrav\u00e9ho t\u011bla?<\/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\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#Co_je_telesny_tuk_a_jake_druhy_telesneho_tuku_mame_v_nasem_tele\" title=\"Co je t\u011blesn\u00fd tuk a jak\u00e9 druhy t\u011blesn\u00e9ho tuku m\u00e1me v na\u0161em t\u011ble?\">Co je t\u011blesn\u00fd tuk a jak\u00e9 druhy t\u011blesn\u00e9ho tuku m\u00e1me v na\u0161em t\u011ble?<\/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\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#Jake_funkce_ma_telesny_tuk\" title=\"Jak\u00e9 funkce m\u00e1 t\u011blesn\u00fd tuk?\">Jak\u00e9 funkce m\u00e1 t\u011blesn\u00fd tuk?<\/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\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#Co_ovlivnuje_mnozstvi_telesneho_tuku_v_tele\" title=\"Co ovliv\u0148uje mno\u017estv\u00ed t\u011blesn\u00e9ho tuku v t\u011ble?\">Co ovliv\u0148uje mno\u017estv\u00ed t\u011blesn\u00e9ho tuku v t\u011ble?<\/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\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#Jak_se_meri_mnozstvi_telesneho_tuku\" title=\"Jak se m\u011b\u0159\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku?\">Jak se m\u011b\u0159\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku?<\/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\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#Jaky_je_zdravy_podil_telesneho_tuku_u_muzu_a_zen\" title=\"Jak\u00fd je zdrav\u00fd pod\u00edl t\u011blesn\u00e9ho tuku u mu\u017e\u016f a \u017een?\">Jak\u00fd je zdrav\u00fd pod\u00edl t\u011blesn\u00e9ho tuku u mu\u017e\u016f a \u017een?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#Kolik_telesneho_tuku_potrebujeme_k_tomu_aby_nam_byly_videt_brisni_svaly\" title=\"Kolik t\u011blesn\u00e9ho tuku pot\u0159ebujeme k tomu, aby n\u00e1m byly vid\u011bt b\u0159i\u0161n\u00ed svaly?\">Kolik t\u011blesn\u00e9ho tuku pot\u0159ebujeme k tomu, aby n\u00e1m byly vid\u011bt b\u0159i\u0161n\u00ed svaly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#Jak_dosahnout_vyrysovaneho_brisniho_svalstva\" title=\"Jak dos\u00e1hnout vyr\u00fdsovan\u00e9ho b\u0159i\u0161n\u00edho svalstva?\">Jak dos\u00e1hnout vyr\u00fdsovan\u00e9ho b\u0159i\u0161n\u00edho svalstva?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vyr\u00fdsovan\u00e9 b\u0159icho a six pack je jedn\u00edm z c\u00edl\u016f ka\u017ed\u00e9ho fitness nad\u0161ence. S vidinou viditeln\u00fdch a vypracovan\u00fdch b\u0159i\u0161n\u00edch sval\u016f je tak n\u011bkte\u0159\u00ed tr\u00e9nuj\u00ed denn\u011b a ne\u00fanavn\u011b po\u010d\u00edtaj\u00ed sedy-lehy. Mo\u017en\u00e1 v\u00e1s v\u0161ak p\u0159ekvap\u00ed, \u017ee k\u00e1men \u00fasp\u011bchu vyr\u00fdsovan\u00e9ho b\u0159icha le\u017e\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">n\u011bkde jinde<\/a>. P\u0159esto\u017ee je cvi\u010den\u00ed t\u00e9to \u010d\u00e1sti t\u011bla d\u016fle\u017eit\u00e9, cihli\u010dky jsou zkr\u00e1tka viditeln\u00e9 jedin\u011b tehdy, kdy\u017e je nezakr\u00fdv\u00e1 siln\u00e1 vrstva tuku. Pr\u00e1v\u011b pod\u00edl t\u011blesn\u00e9ho tuku je to, co ur\u010d\u00ed, jak budou va\u0161e svaly na b\u0159i\u0161e viditeln\u00e9 a zda dos\u00e1hnete vysn\u011bn\u00e9ho six packu.<\/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=\"Je_vyrysovany_six_pack_symbolem_zdraveho_tela\"><\/span>Je vyr\u00fdsovan\u00fd six pack symbolem zdrav\u00e9ho t\u011bla?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyr\u00fdsovan\u00e9 b\u0159icho s viditeln\u00fdm six packem se stalo jak\u00fdmsi <strong>symbolem fitness<\/strong> a zdrav\u00e9ho \u017eivotn\u00edho stylu. Soci\u00e1ln\u00ed s\u00edt\u011b n\u00e1m pravideln\u011b serv\u00edruj\u00ed fotky a videa lid\u00ed, kte\u0159\u00ed se ve fitness oblasti pohybuj\u00ed denn\u011b a mnoz\u00ed z nich cihli\u010dky na b\u0159i\u0161e opravdu maj\u00ed. I to n\u00e1m pom\u00e1h\u00e1 budovat si p\u0159edstavu, \u017ee fit budeme pouze tehdy, kdy\u017e toho dos\u00e1hneme i my.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 v\u0161ak st\u00e1le n\u011bkoho p\u0159ekvap\u00ed, \u017ee vyr\u00fdsovan\u00e9 b\u0159icho a six pack nemus\u00ed b\u00fdt ani zdaleka synonymem zdrav\u00e9ho t\u011bla. Cihli\u010dky se toti\u017e sv\u011btu uk\u00e1\u017e\u00ed jedin\u011b tehdy, kdy\u017e dos\u00e1hneme <strong>v\u00fdrazn\u011b n\u00edzk\u00e9ho mno\u017estv\u00ed t\u011blesn\u00e9ho tuku. <\/strong>Dopracovat se k tomu je v\u0161ak n\u00e1ro\u010dn\u00e9 a mnohdy to nem\u00e1 nic spole\u010dn\u00e9ho se zdrav\u00fdm p\u0159\u00edstupem ke sv\u00e9mu t\u011blu. P\u0159\u00edpadn\u011b, kdy\u017e je z\u00e1rove\u0148 c\u00edlem chovat se \u0161etrn\u011b ke sv\u00e9mu zdrav\u00ed, vy\u017eaduje to <strong>velkou d\u00e1vku odhodl\u00e1n\u00ed a p\u0159\u00edsn\u00e9ho re\u017eimu. <\/strong>Zhubnout toti\u017e mus\u00edme celkov\u011b, proto\u017ee nen\u00ed mo\u017en\u00e9 zac\u00edlit, ze kter\u00fdch parti\u00ed bude t\u011blo shazovat tukov\u00e9 z\u00e1soby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyr\u00fdsovat b\u0159i\u0161n\u00ed svaly je tak ur\u010dit\u011b re\u00e1ln\u00e9. U n\u011bkoho to v\u0161ak jde jednodu\u0161eji, pro dal\u0161\u00edho to ale naopak m\u016f\u017ee b\u00fdt na hranici toho, co je zdrav\u00e9 a prosp\u011b\u0161n\u00e9. Proto ur\u010dit\u011b stoj\u00ed za to promyslet si dop\u0159edu, zda je to ta spr\u00e1vn\u00e1 cesta pr\u00e1v\u011b pro n\u00e1s.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png\" alt=\"six pack a zdrav\u00e9 t\u011blo\" class=\"wp-image-475007\" style=\"width:843px;height:563px\" title=\"six pack a zdrav\u00e9 t\u011blo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35.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=\"Co_je_telesny_tuk_a_jake_druhy_telesneho_tuku_mame_v_nasem_tele\"><\/span>Co je t\u011blesn\u00fd tuk a jak\u00e9 druhy t\u011blesn\u00e9ho tuku m\u00e1me v na\u0161em t\u011ble?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u011blesn\u00fd tuk se skl\u00e1d\u00e1 z <strong>triacylglycerol\u016f <\/strong>(glycerol s nav\u00e1zan\u00fdmi t\u0159emi mastn\u00fdmi kyselinami), kter\u00e9 jsou ulo\u017eeny v <strong>tukov\u00fdch bu\u0148k\u00e1ch (adipocytech). <\/strong>Tukov\u00e1 tk\u00e1\u0148 slo\u017een\u00e1 z t\u011bchto bun\u011bk je skryt\u00e1 pod k\u016f\u017e\u00ed a tvo\u0159\u00ed tzv. <strong>subkut\u00e1nn\u00ed (podko\u017en\u00ed) tuk <\/strong>nebo obaluje na\u0161e vnit\u0159n\u00ed org\u00e1ny ve form\u011b <strong>viscer\u00e1ln\u00edho (nitrob\u0159i\u0161n\u00edho) tuku.<\/strong><\/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><strong>Viscer\u00e1ln\u00ed (nitrob\u0159i\u0161n\u00ed) tuk <\/strong>se tedy nach\u00e1z\u00ed v <strong>b\u0159i\u0161n\u00ed dutin\u011b, <\/strong>v okol\u00ed org\u00e1n\u016f a v prvn\u00ed \u0159ad\u011b slou\u017e\u00ed jako jejich <strong>ochrana. <\/strong>Pokud je v\u0161ak jeho pod\u00edl p\u0159\u00edli\u0161 vysok\u00fd, st\u00e1v\u00e1 se naopak <strong>rizikov\u00fdm faktorem vzniku onemocn\u011bn\u00ed, <\/strong>a to nap\u0159\u00edklad <strong>cukrovky 2. typu <\/strong>\u010di <strong>onemocn\u011bn\u00ed srdce. <\/strong>P\u0159esto\u017ee je tento tuk skryt\u00fd v b\u0159i\u0161n\u00ed dutin\u011b, nen\u00ed t\u011b\u017ek\u00e9 odhadnout, kdy ho u\u017e m\u00e1me nadbytek. Projevuje se toti\u017e typicky <strong>nadm\u011brn\u00fdm obvodem pasu.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Subkut\u00e1nn\u00ed (podko\u017en\u00ed) tuk <\/strong>je na\u0161im o\u010d\u00edm skryt\u00fd o n\u011bco m\u00e9n\u011b. Ukl\u00e1d\u00e1 se n\u00e1m toti\u017e p\u0159\u00edmo pod k\u016f\u017e\u00ed a my ho vid\u00edme ve form\u011b <strong>neobl\u00edben\u00fdch hmatateln\u00fdch tukov\u00fdch z\u00e1sob,<\/strong> kter\u00e9 n\u00e1m n\u011bkdy br\u00e1n\u00ed dostat se do obl\u00edben\u00fdch kousk\u016f oble\u010den\u00ed. Pr\u00e1v\u011b podko\u017en\u00ed tuk je ten, kter\u00fd n\u00e1m zakr\u00fdv\u00e1 i b\u0159i\u0161n\u00ed svaly a br\u00e1n\u00ed v jejich odhalen\u00ed. Ve srovn\u00e1n\u00ed s viscer\u00e1ln\u00edm tukem je nadbytek toho podko\u017en\u00edho do ur\u010dit\u00e9 m\u00edry hlavn\u011b <strong>estetick\u00fd probl\u00e9m<\/strong>. Kdy\u017e v\u0161ak p\u0159es\u00e1hne ur\u010ditou hranici (nebo naopak, kdy\u017e ho m\u00e1me p\u0159\u00edli\u0161 m\u00e1lo), nese to s sebou po\u010detn\u00e9 mno\u017estv\u00ed negativn\u00edch zdravotn\u00edch n\u00e1sledk\u016f.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"661\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/image-31-1124x661.png\" alt=\"podko\u017en\u00ed a viscer\u00e1ln\u00ed tuk\" class=\"wp-image-474943\" style=\"width:843px;height:496px\" title=\"podko\u017en\u00ed a viscer\u00e1ln\u00ed tuk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31-1124x661.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31-400x235.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31-1536x904.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31.png 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=\"Jake_funkce_ma_telesny_tuk\"><\/span>Jak\u00e9 funkce m\u00e1 t\u011blesn\u00fd tuk?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e se to mo\u017en\u00e1 zd\u00e1 neuv\u011b\u0159iteln\u00e9, p\u0159\u00edroda n\u00e1m nenad\u011blila t\u011blesn\u00fd tuk pouze proto, aby n\u00e1m zkomplikovala \u017eivot a p\u0159edur\u010dila n\u00e1s k v\u011b\u010dn\u00fdm pokus\u016fm o hubnut\u00ed. Tuk m\u00e1 v t\u011ble <strong>d\u016fle\u017eit\u00e9 funkce<\/strong> a v ur\u010dit\u00e9m mno\u017estv\u00ed ho k \u017eivotu<strong> nutn\u011b pot\u0159ebujeme<\/strong>.<\/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>Tukov\u00e1 hmota slou\u017e\u00ed jako hlavn\u00ed <strong>z\u00e1sob\u00e1rna energie,<\/strong> ze kter\u00e9 m\u016f\u017eeme v p\u0159\u00edpad\u011b pot\u0159eby \u010derpat.<\/li>\n\n\n\n<li>Z\u00e1rove\u0148 je d\u016fle\u017eitou<strong> tepelnou a mechanickou ochranou na\u0161ich vnit\u0159n\u00edch org\u00e1n\u016f.<\/strong><\/li>\n\n\n\n<li>Tukov\u00e1 tk\u00e1\u0148 tak\u00e9<strong> produkuje hormony, <\/strong>kter\u00e9 ovliv\u0148uj\u00ed <strong>hlad a sytost <\/strong>nebo se tak\u00e9 pod\u00edl\u00ed na tvorb\u011b<strong> pohlavn\u00edch hormon\u016f.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li>Ovliv\u0148uje i funkci <strong>imunity, nervov\u00e9ho syst\u00e9mu<\/strong> a hraje velkou roli nap\u0159\u00edklad v<strong> citlivosti bun\u011bk na inzul\u00edn. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>V tukov\u00e9 hmot\u011b jsou z\u00e1rove\u0148 <strong>skladov\u00e1ny vitam\u00edny rozpustn\u00e9 v tuku<\/strong> (vitam\u00edny A, D, E a K). <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\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=\"Co_ovlivnuje_mnozstvi_telesneho_tuku_v_tele\"><\/span>Co ovliv\u0148uje mno\u017estv\u00ed t\u011blesn\u00e9ho tuku v t\u011ble?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mno\u017estv\u00ed na\u0161ich tukov\u00fdch z\u00e1sob se neodv\u00edj\u00ed pouze od toho, jak moc cvi\u010d\u00edme \u010di jak dob\u0159e se stravujeme. Maj\u00ed v tom toti\u017e prsty i jin\u00e9 faktory, jejich\u017e vliv jen tak neoklameme.<\/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><strong>Genetika <\/strong>hraje roli v tom, jak rychl\u00fd m\u00e1me metabolismus \u010di jak efektivn\u011b a kde nejv\u00edce ukl\u00e1d\u00e1me t\u011blesn\u00fd tuk. Jeliko\u017e ka\u017ed\u00fd z n\u00e1s m\u00e1 <strong>geny nam\u00edchan\u00e9 jinak, <\/strong>odv\u00edj\u00ed se od toho i na\u0161e<strong> p\u0159irozen\u011b dan\u00e9 slo\u017een\u00ed t\u011bla <\/strong>\u010di <strong>distribuce tuku. <\/strong>N\u011bkdo tak skladuje v\u00edce tuku na b\u0159i\u0161e, dal\u0161\u00edmu se v\u00edce dr\u017e\u00ed na stehnech \u010di boc\u00edch a tyto predispozice nem\u016f\u017eeme ovlivnit. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li><strong>Pohlav\u00ed <\/strong>m\u00e1 vliv na<strong> slo\u017een\u00ed t\u011bla <\/strong>a<strong> distribuci t\u011blesn\u00e9ho tuku<\/strong>. <strong>Mu\u017ei <\/strong>maj\u00ed <strong>p\u0159irozen\u011b ni\u017e\u0161\u00ed pod\u00edl tukov\u00e9 tk\u00e1n\u011b <\/strong>ne\u017e \u017eeny. A kdy\u017e u\u017e jejich t\u011blo ukl\u00e1d\u00e1 tuk do z\u00e1soby, mnohdy se to projevuje <strong>v oblasti b\u0159icha.<\/strong> <strong>\u017deny <\/strong>naopak \u010dast\u011bji ukl\u00e1daj\u00ed nadm\u011brn\u00e9 z\u00e1soby tuku <strong>ve spodn\u00ed \u010d\u00e1sti t\u011bla, <\/strong>typicky na zadku a stehnech.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li>Mno\u017estv\u00ed tuku se odv\u00edj\u00ed i od na\u0161eho<strong> v\u011bku.<\/strong> \u010c\u00edm jsme star\u0161\u00ed, t\u00edm v\u00edce tuku na\u0161e t\u011blo p\u0159irozen\u011b skladuje, jeliko\u017e se zpomaluje rychlost metabolismu. Velkou roli v\u0161ak hraje tak\u00e9 to, \u017ee postupem \u010dasu mnoh\u00fdm z n\u00e1s <strong>ub\u00fdv\u00e1 fyzick\u00e1 aktivita,<\/strong> a tak se<strong> sni\u017euje energetick\u00fd v\u00fddej. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li><strong>Hormony <\/strong>maj\u00ed d\u016fle\u017eitou roli v na\u0161\u00ed t\u011blesn\u00e9 hmotnosti a slo\u017een\u00ed t\u011bla. Mluv\u00edme nap\u0159\u00edklad o hormonech, kter\u00e9 signalizuj\u00ed <strong>hlad (grelin) <\/strong>a <strong>sytost (leptin).<\/strong> D\u016fle\u017eit\u00e9 jsou i <strong>hormony \u0161t\u00edtn\u00e9 \u017el\u00e1zy,<\/strong> kter\u00e9 ovliv\u0148uj\u00ed <strong>rychlost metabolismu <\/strong>\u010di stresov\u00fd hormon <strong>kortizol. <\/strong>Ten m\u016f\u017ee zvy\u0161ovat <strong>apetit <\/strong>\u010di<strong> podporovat ukl\u00e1d\u00e1n\u00ed tuku v oblasti b\u0159icha.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li><strong>V\u00fd\u017eiva <\/strong>a <strong>pohybov\u00e1 aktivita <\/strong>maj\u00ed samoz\u0159ejm\u011b obrovsk\u00fd vliv na to, kolik t\u011blesn\u00e9ho tuku skr\u00fdvaj\u00ed na\u0161e tukov\u00e9 z\u00e1soby. Ty toti\u017e nejv\u00edce rozhoduj\u00ed o <strong>rovnov\u00e1ze mezi energetick\u00fdm p\u0159\u00edjmem a v\u00fddejem, <\/strong>od toho se n\u00e1sledn\u011b odv\u00edj\u00ed, zda<strong> p\u0159ib\u00edr\u00e1me, hubneme <\/strong>nebo si hmotnost <strong>udr\u017eujeme.<\/strong><\/li>\n\n\n\n<li><strong>Sp\u00e1nek <\/strong>je \u010dasto opom\u00edjen\u00fd faktor, kter\u00fd m\u00e1 vliv na na\u0161e tukov\u00e9 z\u00e1soby. <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nedostatek sp\u00e1nku<\/a><\/strong> je toti\u017e spojov\u00e1n s <strong>vy\u0161\u0161\u00ed t\u011blesnou hmotnost\u00ed, <\/strong>a proto bychom se m\u011bli v\u0161ichni sna\u017eit o <strong>7 &#8211; 9 hodin sp\u00e1nku denn\u011b. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[4,7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejen tak se dostate\u010dn\u011b kvalitn\u00ed a dlouh\u00fd sp\u00e1nek pova\u017euje za nejlep\u0161\u00ed spalova\u010d tuku. Pro\u010d tomu tak je a s \u010d\u00edm dal\u0161\u00edm sp\u00e1nek pom\u00e1h\u00e1, to se dozv\u00edte v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png\" alt=\"vliv na mno\u017estv\u00ed t\u011blesn\u00e9ho tuku\" class=\"wp-image-474991\" style=\"width:843px;height:563px\" title=\"vliv na mno\u017estv\u00ed t\u011blesn\u00e9ho tuku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34.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=\"Jak_se_meri_mnozstvi_telesneho_tuku\"><\/span>Jak se m\u011b\u0159\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i pohledu do zrcadla m\u016f\u017eeme pod\u00edl t\u011blesn\u00e9ho tuku v na\u0161em t\u011ble pouze odhadovat. Kdy\u017e v\u0161ak chceme v\u011bd\u011bt p\u0159esn\u011bj\u0161\u00ed informace, pot\u0159ebujeme jeho mno\u017estv\u00ed <strong>zm\u011b\u0159it.<\/strong> Jak na to?<\/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>M\u011b\u0159en\u00edm <strong>obvodu pasu<\/strong> m\u016f\u017eeme odhadnout, jak\u00fd pod\u00edl t\u011blesn\u00e9ho tuku m\u00e1me. Nap\u0159\u00edklad obvod pasu u mlad\u00e9ho mu\u017ee v rozmez\u00ed 75 &#8211; 83 cm m\u016f\u017ee odpov\u00eddat zhruba 15 &#8211; 20 % t\u011blesn\u00e9ho tuku. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>O n\u011bco p\u0159esn\u011bj\u0161\u00ed informaci dostaneme, kdy\u017e pou\u017eijeme <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tukovy-kaliper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tukov\u00fd kaliper<\/a> na zji\u0161t\u011bn\u00ed velikosti <strong>ko\u017en\u00ed \u0159asy.<\/strong> D\u00edky tomu se d\u00e1 n\u00e1sledn\u011b odhadnout procento t\u011blesn\u00e9ho tuku.<\/li>\n\n\n\n<li>M\u011b\u0159en\u00ed slo\u017een\u00ed t\u011bla pomoc\u00ed<strong> bioimpedan\u010dn\u00ed v\u00e1hy <\/strong>(m\u011b\u0159\u00ed elektrickou vodivost r\u016fzn\u00fdch t\u011blesn\u00fdch tk\u00e1n\u00ed) n\u00e1m poskytne informace o tom, jak\u00fd m\u00e1me pod\u00edl <strong>svalov\u00e9 hmoty, tuku <\/strong>a dal\u0161\u00ed informace. Nej\u010dast\u011bji se setk\u00e1te s v\u00e1hou <strong>InBody <\/strong>\u010di nap\u0159\u00edklad<strong> Tanita. <\/strong>Tyto n\u00e1stroje n\u00e1m daj\u00ed pom\u011brn\u011b kvalitn\u00ed v\u00fdsledky o na\u0161em slo\u017een\u00ed t\u011bla.<\/li>\n\n\n\n<li>Nejp\u0159esn\u011bj\u0161\u00ed informace mohou poskytnout metody jako <strong>denzitometrie <\/strong>\u010di nap\u0159\u00edklad <strong>DEXA (du\u00e1ln\u00ed RTG absorpciometrie). <\/strong>S nimi se v\u0161ak b\u011b\u017en\u00fd \u010dlov\u011bk nepotk\u00e1, jeliko\u017e se pou\u017e\u00edvaj\u00ed zejm\u00e9na pro <strong>v\u00fdzkumn\u00e9 \u00fa\u010dely. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaky_je_zdravy_podil_telesneho_tuku_u_muzu_a_zen\"><\/span>Jak\u00fd je zdrav\u00fd pod\u00edl t\u011blesn\u00e9ho tuku u mu\u017e\u016f a \u017een?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zdrav\u00e9 mno\u017estv\u00ed t\u011blesn\u00e9ho tuku u \u017een<\/h3>\n\n\n\n<p>P\u0159esto\u017ee neexistuje jedno univerz\u00e1ln\u00ed doporu\u010den\u00ed, na z\u00e1klad\u011b r\u016fzn\u00fdch zdroj\u016f lze \u0159\u00edci, \u017ee zdrav\u00fd pod\u00edl tukov\u00e9 hmoty se u \u017eeny pohybuje v rozmez\u00ed <strong>20 &#8211; 30 %. <\/strong>P\u0159i mno\u017estv\u00ed t\u011blesn\u00e9ho tuku <strong>nad 30 % mluv\u00edme o nadv\u00e1ze,<\/strong> zat\u00edmco hodnoty <strong>nad 35 % <\/strong>jsou pova\u017eov\u00e1ny za <strong>obezitu<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[2,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ni\u017e\u0161\u00ed hodnoty<\/strong> jsou typick\u00e9 pro <strong>sportovkyn\u011b<\/strong> a \u017eeny, kter\u00e9 maj\u00ed sv\u016fj stravovac\u00ed a pohybov\u00fd re\u017eim <strong>v\u00fdrazn\u011b pod kontrolou.<\/strong> Pro b\u011b\u017enou \u017eenu nemus\u00ed b\u00fdt zdrav\u00e9 sna\u017eit se dos\u00e1hnout tak n\u00edzk\u00e9ho procenta tuku. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png\" alt=\"zdrav\u00fd pod\u00edl tuku u \u017een\" class=\"wp-image-475039\" style=\"width:843px;height:562px\" title=\"zdrav\u00fd pod\u00edl tuku u \u017een\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37.png 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jak\u00e1 jsou rizika p\u0159\u00edli\u0161 n\u00edzk\u00e9ho mno\u017estv\u00ed t\u011blesn\u00e9ho tuku u \u017eeny?<\/h4>\n\n\n\n<p>Dos\u00e1hnout mno\u017estv\u00ed tuku podstatn\u011b ni\u017e\u0161\u00edho, ne\u017e je uveden\u00e1 spodn\u00ed hranice, je velmi n\u00e1ro\u010dn\u00e9. Vy\u017eaduje toti\u017e dlouhodob\u00e9 v\u00fdrazn\u00e9 omezov\u00e1n\u00ed se ve stravovac\u00edm re\u017eimu a docela n\u00e1ro\u010dn\u00fd komplexn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n. V\u00fdsledkem toho \u010dastokr\u00e1t b\u00fdv\u00e1<strong> p\u0159\u00edli\u0161 n\u00edzk\u00fd kalorick\u00fd p\u0159\u00edjem <\/strong>a z\u00e1rove\u0148 <strong>velmi vysok\u00fd energetick\u00fd v\u00fddej, <\/strong>co\u017e m\u016f\u017ee v\u00e9st k tzv. <strong>n\u00edzk\u00e9 energetick\u00e9 dostupnosti. <\/strong>Mluv\u00edme o n\u00ed tehdy, kdy\u017e po ode\u010dten\u00ed v\u00fddeje energie b\u011bhem sportu od denn\u00edho kalorick\u00e9ho p\u0159\u00edjmu dostaneme hodnotu <strong>ni\u017e\u0161\u00ed ne\u017e 30 kcal \/ kg. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probl\u00e9mem je, \u017ee n\u00edzk\u00e1 energetick\u00e1 dostupnost je b\u011b\u017en\u011b doprov\u00e1zena zdravotn\u00edmi pot\u00ed\u017eemi, kter\u00e9 se spole\u010dn\u011b s n\u00ed skr\u00fdvaj\u00ed pod pojmem <strong>\u017eensk\u00e1 atletick\u00e1 tri\u00e1da. <\/strong>Jedn\u00e1 se o <strong>menstrua\u010dn\u00ed dysfunkci <\/strong>a<strong> n\u00edzkou kostn\u00ed denzitu. <\/strong>Z\u00e1rove\u0148 s sebou nesou mnoho dal\u0161\u00edch probl\u00e9m\u016f, jako je<strong> vy\u0161\u0161\u00ed riziko zran\u011bn\u00ed, oslaben\u00e1 imunita, sn\u00ed\u017een\u00e1 \u010dinnost \u0161t\u00edtn\u00e9 \u017el\u00e1zy <\/strong>\u010di vy\u0161\u0161\u00ed riziko <strong>kardiovaskul\u00e1rn\u00edch probl\u00e9m\u016f. <\/strong>Nav\u00edc m\u016f\u017ee b\u00fdt tento stav spojen s <strong>psychick\u00fdmi probl\u00e9my, <\/strong>jako jsou <strong>\u00fazkosti <\/strong>\u010di <strong>deprese. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samoz\u0159ejm\u011b nen\u00ed pravidlem, \u017ee \u017eena s n\u00edzk\u00fdm procentem t\u011blesn\u00e9ho tuku se automaticky pot\u00fdk\u00e1 s n\u00edzkou energetickou dostupnost\u00ed a s n\u00ed spojen\u00fdmi probl\u00e9my. Jedn\u00e1 se v\u0161ak o <strong>velmi \u010dast\u00fd jev,<\/strong> proto je vhodn\u00e9 pamatovat na to p\u0159i pokusech o hubnut\u00ed a dosa\u017een\u00ed vyr\u00fdsovan\u00e9ho t\u011bla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o \u017eensk\u00e9 atletick\u00e9 tri\u00e1d\u011b v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-bojovat-se-ztratou-menstruace-a-dalsimi-priznaky-zenske-atleticke-triady\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak bojovat se ztr\u00e1tou menstruace a dal\u0161\u00edmi p\u0159\u00edznaky \u017eensk\u00e9 atletick\u00e9 tri\u00e1dy?<\/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. Zdrav\u00e9 mno\u017estv\u00ed t\u011blesn\u00e9ho tuku u mu\u017e\u016f<\/h3>\n\n\n\n<p>Mu\u017ei maj\u00ed<strong> p\u0159irozen\u011b ni\u017e\u0161\u00ed mno\u017estv\u00ed tukov\u00e9 hmoty <\/strong>ne\u017e \u017eeny. Na z\u00e1klad\u011b v\u00fdzkum\u016f je u nich za optimum pova\u017eov\u00e1n pod\u00edl tuku zhruba <strong>10 &#8211; 20 %. <\/strong>P\u0159i hodnot\u00e1ch nad <strong>20 % <\/strong>jde o <strong>nadv\u00e1hu <\/strong>a pod\u00edl tuku <strong>nad 25 % <\/strong>je pova\u017eov\u00e1n za <strong>obezitu. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[2,6,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I u mu\u017e\u016f plat\u00ed, \u017ee ni\u017e\u0161\u00ed \u010d\u00edsla jsou typick\u00e1 pro <strong>sportovce,<\/strong> a to zejm\u00e9na u estetick\u00fdch sport\u016f, jako je<strong> fitness a kulturistika,<\/strong> kde je n\u00edzk\u00fd pod\u00edl tuku podm\u00ednkou \u00fasp\u011bchu. Pro b\u011b\u017en\u00e9ho mu\u017ee, kter\u00fd sportuje pro radost a zdrav\u00ed, je pravd\u011bpodobn\u011b zbyte\u010dn\u00e9 usilovat o tak n\u00edzk\u00e9 mno\u017estv\u00ed tuku, proto\u017ee to vy\u017eaduje mnoho \u00fasil\u00ed a omezov\u00e1n\u00ed se. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg\" alt=\"zdrav\u00fd pod\u00edl tuku u \u017een\" class=\"wp-image-475065\" style=\"width:843px;height:563px\" title=\"zdrav\u00fd pod\u00edl tuku u \u017een\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Rozmez\u00ed t\u011blesn\u00e9ho tuku u mu\u017e\u016f a \u017een<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">\u017deny<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Mu\u017ei<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Hrani\u010dn\u011b n\u00edzk\u00e9 % t\u011blesn\u00e9ho tuku<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 16 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 6 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>V\u00fdrazn\u011b atletick\u00e1 a \u0161t\u00edhl\u00e1 postava<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 &#8211; 19 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 9 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Optim\u00e1ln\u00ed rozmez\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 20 %&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nadv\u00e1ha<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 20 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Obezita<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 35 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 25 %&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/figcaption><\/figure>\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=\"Kolik_telesneho_tuku_potrebujeme_k_tomu_aby_nam_byly_videt_brisni_svaly\"><\/span>Kolik t\u011blesn\u00e9ho tuku pot\u0159ebujeme k tomu, aby n\u00e1m byly vid\u011bt b\u0159i\u0161n\u00ed svaly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u0159i\u0161n\u00ed svaly m\u00e1me v\u0161ichni, ale to, jak moc jsou viditeln\u00e9 a vyr\u00fdsovan\u00e9, z\u00e1le\u017e\u00ed na <strong>mno\u017estv\u00ed tukov\u00e9 hmoty,<\/strong> kter\u00e1 je zakr\u00fdv\u00e1. \u010c\u00edm m\u00e1me men\u0161\u00ed pod\u00edl t\u011blesn\u00e9ho tuku, t\u00edm v\u00edce je patrn\u00fd vysn\u011bn\u00fd six pack.<\/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\">Kdy jsou viditeln\u00e9 b\u0159i\u0161n\u00ed svaly u \u017een?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nad 30 % tuku: <\/strong>Jedn\u00e1 se o pod\u00edl tukov\u00e9 hmoty, p\u0159i kter\u00e9m u\u017e mluv\u00edme o nadv\u00e1ze. B\u0159i\u0161n\u00ed svaly jsou v tomto p\u0159\u00edpad\u011b \u00fapln\u011b zakryty vrstvou t\u011blesn\u00e9ho tuku.<\/li>\n\n\n\n<li><strong>25 &#8211; 30 %:<\/strong> Ani v tomto p\u0159\u00edpad\u011b je\u0161t\u011b nejsou b\u0159i\u0161n\u00ed svaly viditeln\u00e9. Nejde sice o nadv\u00e1hu, ale t\u011blo m\u00e1 viditelnou vrstvu podko\u017en\u00edho tuku.<\/li>\n\n\n\n<li><strong>23 &#8211; 25 %:<\/strong> V t\u00e9to f\u00e1zi je mo\u017en\u00e9, \u017ee se objevuj\u00ed n\u00e1znaky b\u0159i\u0161n\u00edho svalstva, ale pouze minim\u00e1ln\u011b.<\/li>\n\n\n\n<li><strong>20 &#8211; 22 %:<\/strong> Postava s takov\u00fdm procentem tuku je ji\u017e vyr\u00fdsovan\u011bj\u0161\u00ed a \u010d\u00e1ste\u010dn\u011b jsou viditeln\u00e9 i obrysy b\u0159i\u0161n\u00edch sval\u016f.<\/li>\n\n\n\n<li><strong>16 &#8211; 19 %: <\/strong>\u017dena s takov\u00fdm pod\u00edlem tuku je \u0161t\u00edhl\u00e1, m\u00e1 atletickou postavu a viditeln\u00e9 b\u0159i\u0161n\u00ed svaly.<\/li>\n\n\n\n<li><strong>pod 16 %: <\/strong>Jedn\u00e1 se o v\u00fdrazn\u011b n\u00edzk\u00fd pod\u00edl t\u011blesn\u00e9ho tuku, p\u0159i kter\u00e9m jsou jasn\u011b definov\u00e1ny b\u0159i\u0161n\u00ed svaly. Z\u00e1rove\u0148 se v\u0161ak takov\u00e9 mno\u017estv\u00ed tuku v\u011bt\u0161inou poj\u00ed s velmi p\u0159\u00edsn\u00fdm re\u017eimem a nese s sebou riziko ji\u017e zm\u00edn\u011bn\u00fdch probl\u00e9m\u016f. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"432\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png\" alt=\"pod\u00edl tuku pro viditeln\u00fd six pack u \u017een\" class=\"wp-image-474959\" style=\"width:843px;height:324px\" title=\"pod\u00edl tuku pro viditeln\u00fd six pack u \u017een\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kdy jsou viditeln\u00e9 b\u0159i\u0161n\u00ed svaly u mu\u017e\u016f?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nad 20 % tuku: <\/strong>Mu\u017e s takov\u00fdm procentem tuku m\u00e1 nadv\u00e1hu, b\u0159i\u0161n\u00ed svaly tak nejsou v\u016fbec viditeln\u00e9.<\/li>\n\n\n\n<li><strong>15 &#8211; 20 %:<\/strong> I v tomto p\u0159\u00edpad\u011b je svalstvo na b\u0159i\u0161e zakryto podko\u017en\u00edm tukem.<\/li>\n\n\n\n<li><strong>13 &#8211; 15 %: <\/strong>Typicky mohou b\u00fdt \u010d\u00e1ste\u010dn\u011b viditeln\u00e9 vrchn\u00ed b\u0159i\u0161n\u00ed svaly, zat\u00edmco ty spodn\u00ed jsou je\u0161t\u011b skryty pod vrstvou tuku.<\/li>\n\n\n\n<li><strong>10 &#8211; 12 %:<\/strong> V tomto p\u0159\u00edpad\u011b jsou u\u017e b\u0159i\u0161n\u00ed svaly dob\u0159e viditeln\u00e9.<\/li>\n\n\n\n<li><strong>6 &#8211; 9 %: <\/strong>Mu\u017e s t\u00edmto procentem tuku, kter\u00e9 je u\u017e v\u0161ak pom\u011brn\u011b t\u011b\u017eko udr\u017eiteln\u00e9, m\u00e1 u\u017e pravd\u011bpodobn\u011b v\u00fdrazn\u011b viditeln\u00e9 b\u0159i\u0161n\u00ed svaly.<\/li>\n\n\n\n<li><strong>pod 6 %: <\/strong>P\u0159i tomto mno\u017estv\u00ed tuku je six pack viditeln\u00fd, ale je velmi n\u00e1ro\u010dn\u00e9 si takovou figuru udr\u017eet. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"432\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png\" alt=\"pod\u00edl tuku pro viditeln\u00fd six pack u mu\u017e\u016f\" class=\"wp-image-474960\" style=\"width:843px;height:324px\" title=\"pod\u00edl tuku pro viditeln\u00fd six pack u mu\u017e\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33.png 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=\"Jak_dosahnout_vyrysovaneho_brisniho_svalstva\"><\/span>Jak dos\u00e1hnout vyr\u00fdsovan\u00e9ho b\u0159i\u0161n\u00edho svalstva?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jste mohli vid\u011bt v\u00fd\u0161e, viditeln\u00fd six pack vy\u017eaduje v\u00fdrazn\u011b <strong>n\u00edzk\u00e9 procento t\u011blesn\u00e9ho tuku.<\/strong> \u010castokr\u00e1t mus\u00ed b\u00fdt daleko za hranic\u00ed toho, co obecn\u011b pova\u017eujeme za vysportovanou a \u0161t\u00edhlou postavu. B\u011b\u017en\u011b jde o tu posledn\u00ed instanci, kter\u00e1 chyb\u00ed k \u201edokonal\u00e9\u201c postav\u011b, ale vy\u017eaduje <strong>ne\u00fam\u011brn\u011b velk\u00e9 vynalo\u017een\u00e9 \u00fasil\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stravovac\u00ed i tr\u00e9ninkov\u00fd re\u017eim mus\u00ed b\u00fdt striktn\u011b dodr\u017eov\u00e1n a pro dosa\u017een\u00ed tohoto c\u00edle je \u010dasto nutn\u00e9 ob\u011btovat posezen\u00ed s p\u0159\u00e1teli \u010di pravideln\u00e9 radosti v restauraci nebo kav\u00e1rn\u011b. Nemluv\u011b o tom, \u017ee takto striktn\u00ed re\u017eim m\u016f\u017ee s sebou n\u00e9st <strong>zdravotn\u00ed probl\u00e9my.<\/strong> Mo\u017en\u00e1 se proto vyplat\u00ed zamyslet se, <strong>zda n\u00e1m ty cihli\u010dky na b\u0159i\u0161e za to stoj\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste v\u0161ak rozhodnut\u00ed, \u017ee se na tuto cestu vyd\u00e1te, je d\u016fle\u017eit\u00e9, abyste na to \u0161li <strong>spr\u00e1vn\u011b<\/strong> a se <strong>zdrav\u00fdm p\u0159\u00edstupem ke sv\u00e9mu t\u011blu.<\/strong> K tomu v\u00e1m mohou pomoci n\u00e1sleduj\u00edc\u00ed kroky.<\/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>Zam\u011b\u0159te se na spr\u00e1vn\u00e9 nastaven\u00ed <strong>kalorick\u00e9ho deficitu <\/strong>a <strong>mno\u017estv\u00ed b\u00edlkovin, sacharid\u016f a tuk\u016f.<\/strong> Tyto hodnoty pro v\u00e1s vypo\u010d\u00edt\u00e1 i na\u0161e <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>Sestavte si<strong> zdrav\u00fd j\u00eddeln\u00ed\u010dek<\/strong> s dostatkem v\u0161ech \u017eivin, kter\u00fd pro v\u00e1s bude <strong>dlouhodob\u011b udr\u017eiteln\u00fd.<\/strong> Jak na to, to v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/li>\n\n\n\n<li>Obzvl\u00e1\u0161t\u011b dbejte na dostate\u010dn\u00fd p\u0159\u00edjem <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">b\u00edlkovin<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vl\u00e1kniny<\/a>, tud\u00ed\u017e \u017eivin, kter\u00e9 v\u00e1s pomohou kvalitn\u011b<strong> zasytit.<\/strong><\/li>\n\n\n\n<li>Promyslete si <strong>tr\u00e9ninkov\u00fd pl\u00e1n,<\/strong> kter\u00fd bude obsahovat jak <strong>aerobn\u00ed, <\/strong>tak<strong> silovou aktivitu. <\/strong>Jeliko\u017e je c\u00edlem <strong>viditeln\u00e9 b\u0159i\u0161n\u00ed svalstvo, <\/strong>je v\u00fdhodn\u00e9 za\u0159adit do tr\u00e9ninku i <strong>cviky na tuto partii. <\/strong>Se sestaven\u00edm efektivn\u00edho pl\u00e1nu v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/strong><\/a><\/li>\n\n\n\n<li>Pro inspiraci na cviky na b\u0159icho m\u016f\u017eete nahl\u00e9dnout do jednoho z na\u0161ich \u010dl\u00e1nk\u016f:\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed v\u00e1hou<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed v\u00e1hou<\/strong><\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Krom\u011b c\u00edlen\u00fdch tr\u00e9nink\u016f nezapom\u00ednejte ani na <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>b\u011b\u017en\u00fd pohyb v pr\u016fb\u011bhu dne.<\/strong><\/a> <strong>Ch\u016fze, cesta p\u011b\u0161ky z n\u00e1kupu <\/strong>\u010di <strong>po schodech<\/strong> nebo pohyb p\u0159i <strong>\u00faklidu<\/strong> maj\u00ed velk\u00fd pod\u00edl na na\u0161em kalorick\u00e9m v\u00fddeji.<\/li>\n\n\n\n<li>Kdy\u017e m\u00e1te v\u0161echno zm\u00edn\u011bn\u00e9 zvl\u00e1dnut\u00e9, m\u016f\u017eete si na pomoc zavolat i <strong>dopl\u0148ky v\u00fd\u017eivy,<\/strong> jako jsou r\u016fzn\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spalova\u010de tuku<\/a>. Ty v\u00e1m pomohou nejen efektivn\u011bji hubnout, ale tak\u00e9 l\u00e9pe zvl\u00e1dnout kalorick\u00fd deficit.<\/li>\n\n\n\n<li>Nezapom\u00ednejte sledovat a zapisovat si <strong>progres a pr\u016fb\u011b\u017en\u00e9 v\u00fdsledky, <\/strong>a to nap\u0159\u00edklad <strong>jednou za dva t\u00fddny. <\/strong>S t\u00edm v\u00e1m m\u016f\u017ee pomoci klasick\u00e1 <strong>v\u00e1ha, <\/strong>pravideln\u00e1 anal\u00fdza slo\u017een\u00ed t\u011bla na <strong>InBody <\/strong>\u010di m\u011b\u0159en\u00ed mno\u017estv\u00ed tuku <strong>tukov\u00fdm kaliperem. <\/strong>Nepodce\u0148ujte ani pravideln\u00e9<strong> focen\u00ed se <\/strong>\u010di m\u011b\u0159en\u00ed <strong>obvodu pasu<\/strong>. Abyste na tyto pravideln\u00e9 kontroly nezapom\u00ednali, stanovte si <strong>konkr\u00e9tn\u00ed dobu, <\/strong>kdy se jim budete v\u011bnovat. Ide\u00e1ln\u00ed m\u016f\u017ee b\u00fdt nap\u0159\u00edklad <strong>ned\u011ble r\u00e1no po probuzen\u00ed.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro podrobn\u011bj\u0161\u00ed n\u00e1vod, jak dos\u00e1hnout vysn\u011bn\u00e9ho v\u00fdsledku, si p\u0159e\u010dt\u011bte na\u0161e \u010dl\u00e1nky <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu<\/strong><\/a> nebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 tip\u016f pro vyr\u00fdsovan\u00fd six pack.<\/strong><\/a><\/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?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vyr\u00fdsovan\u00fd six pack <\/strong>je u sportovc\u016f a fitness nad\u0161enc\u016f \u010dastokr\u00e1t ta posledn\u00ed t\u0159e\u0161ni\u010dka na dortu, kterou by r\u00e1di vid\u011bli na sv\u00e9m vysportovan\u00e9m t\u011ble. Cviky na b\u0159icho v\u0161ak v\u011bt\u0161inou nesta\u010d\u00ed. To, na \u010dem<strong> vyr\u00fdsovan\u00e9 b\u0159i\u0161n\u00ed svaly <\/strong>stoj\u00ed, toti\u017e nejsou nikdy nekon\u010d\u00edc\u00ed s\u00e9rie sed\u016f-leh\u016f, ale <strong>mno\u017estv\u00ed t\u011blesn\u00e9ho tuku, kter\u00e9 je zakr\u00fdv\u00e1. <\/strong>Aby se v\u0161ak tyto svaly uk\u00e1zaly \u00fapln\u011b, \u010dasto je nutn\u00fd v\u00fdrazn\u011b <strong>p\u0159\u00edsn\u00fd re\u017eim a hubnut\u00ed <\/strong>do takov\u00e9 m\u00edry, kter\u00e1 ji\u017e nemus\u00ed b\u00fdt <strong>dlouhodob\u011b udr\u017eiteln\u00e1 nebo zdrav\u00e1. <\/strong>Vysn\u011bn\u00e9ho vypracovan\u00e9ho b\u0159icha je tak ur\u010dit\u011b mo\u017en\u00e9 dos\u00e1hnout, ale je vhodn\u00e9 zv\u00e1\u017eit, co je skute\u010dn\u011b va\u0161\u00edm c\u00edlem. Kdy\u017e se u\u017e do toho pust\u00edte, promyslete si, jak to d\u011blat tou <strong>spr\u00e1vnou a zdravou cestou.<\/strong><\/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 tento \u010dl\u00e1nek zaujal a p\u0159inesl u\u017eite\u010dn\u00e9 informace, nezapome\u0148te ho sd\u00edlet se zn\u00e1m\u00fdmi a p\u0159\u00e1teli.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Kdo by necht\u011bl vyr\u00fdsovan\u00e9 b\u0159i\u0161n\u00ed svaly? Kdy\u017e to pat\u0159\u00ed i k va\u0161im fitness c\u00edl\u016fm, ale dlouhodob\u011b se v\u00e1m neda\u0159\u00ed, je na \u010dase zjistit, kde je chyba. Dne\u0161n\u00ed \u010dl\u00e1nek v\u00e1m prozrad\u00ed, jakou roli hraje t\u011blesn\u00fd tuk p\u0159i dosahov\u00e1n\u00ed vypracovan\u00e9ho six packu a kolik ho mus\u00edme m\u00edt, aby se b\u0159i\u0161n\u00ed svaly uk\u00e1zaly.<\/p>\n","protected":false},"author":156,"featured_media":474930,"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":[28],"tags":[6309,6477,6369,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-475586","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-bricho","9":"tag-dieta-cs","10":"tag-hubnuti","11":"tag-strava-cs","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>Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak na viditeln\u00e9 b\u0159i\u0161n\u00ed svaly? Zhubnout b\u0159icho. Zjist\u011bte, jak\u00e9 je zdrav\u00e9 mno\u017estv\u00ed t\u011blesn\u00e9ho tuku a kolik tuku na b\u0159i\u0161e pot\u0159ebujete pro vyr\u00fdsovan\u00fd sixpack.\" \/>\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\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak na viditeln\u00e9 b\u0159i\u0161n\u00ed svaly? Zhubnout b\u0159icho. Zjist\u011bte, jak\u00e9 je zdrav\u00e9 mno\u017estv\u00ed t\u011blesn\u00e9ho tuku a kolik tuku na b\u0159i\u0161e pot\u0159ebujete pro vyr\u00fdsovan\u00fd sixpack.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-29T13:52:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-29T19:51:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly?\",\"datePublished\":\"2023-05-29T13:52:49+00:00\",\"dateModified\":\"2025-05-29T19:51:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\"},\"wordCount\":3409,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg\",\"keywords\":[\"b\u0159icho\",\"dieta\",\"hubnut\u00ed\",\"strava\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\",\"name\":\"Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg\",\"datePublished\":\"2023-05-29T13:52:49+00:00\",\"dateModified\":\"2025-05-29T19:51:16+00:00\",\"description\":\"Jak na viditeln\u00e9 b\u0159i\u0161n\u00ed svaly? 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