{"id":517815,"date":"2023-12-29T12:00:00","date_gmt":"2023-12-29T11:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=517815"},"modified":"2025-04-23T16:01:37","modified_gmt":"2025-04-23T14:01:37","slug":"i-10-modi-peggiori-per-iniziare-con-i-tuoi-propositi-per-il-nuovo-anno","status":"publish","type":"post","link":"https:\/\/gymbeam.it\/blog\/i-10-modi-peggiori-per-iniziare-con-i-tuoi-propositi-per-il-nuovo-anno\/","title":{"rendered":"I 10 peggiori modi per iniziare con i tuoi propositi per il nuovo anno"},"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.it\/blog\/i-10-modi-peggiori-per-iniziare-con-i-tuoi-propositi-per-il-nuovo-anno\/#Jaka_novorocni_predsevzeti_jsou_nejcastejsi_a_kolik_z_nich_je_neuspesnych\" title=\"Jak\u00e1 novoro\u010dn\u00ed p\u0159edsevzet\u00ed jsou nej\u010dast\u011bj\u0161\u00ed a kolik z nich je ne\u00fasp\u011b\u0161n\u00fdch?\">Jak\u00e1 novoro\u010dn\u00ed p\u0159edsevzet\u00ed jsou nej\u010dast\u011bj\u0161\u00ed a kolik z nich je ne\u00fasp\u011b\u0161n\u00fdch?<\/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.it\/blog\/i-10-modi-peggiori-per-iniziare-con-i-tuoi-propositi-per-il-nuovo-anno\/#10_nejhorsich_zpusobu_jak_zacit_s_novorocnimi_predsevzetimi\" title=\"10 nejhor\u0161\u00edch zp\u016fsob\u016f, jak za\u010d\u00edt s novoro\u010dn\u00edmi p\u0159edsevzet\u00edmi\">10 nejhor\u0161\u00edch zp\u016fsob\u016f, jak za\u010d\u00edt s novoro\u010dn\u00edmi p\u0159edsevzet\u00edmi<\/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.it\/blog\/i-10-modi-peggiori-per-iniziare-con-i-tuoi-propositi-per-il-nuovo-anno\/#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>\u0158\u00edk\u00e1 se, \u017ee Nov\u00fd rok je za\u010d\u00e1tkem n\u011b\u010deho nov\u00e9ho, \u017ee je to nepopsan\u00e1 kniha 365 str\u00e1nek, kter\u00e1 \u010dek\u00e1 na to, jak\u00fdmi p\u0159\u00edb\u011bhy ji napln\u00edte. <strong>Symbolismus nov\u00e9ho za\u010d\u00e1tku pro \u0159adu lid\u00ed p\u0159edstavuje vykro\u010den\u00ed na dlouhou cestu za lep\u0161\u00edm j\u00e1,<\/strong> kter\u00fdm se rozhodli st\u00e1t, kdy\u017e si stanovili novoro\u010dn\u00ed p\u0159edsevzet\u00ed. D\u00edky samotn\u00fdm z\u00e1vazk\u016fm v\u016f\u010di sob\u011b se p\u0159es noc nestanete huben\u011bj\u0161\u00edm, neza\u010dnete pravideln\u011b cvi\u010dit nebo se nenau\u010d\u00edte \u0161pan\u011blsky, i kdy\u017e je to v\u00e1\u0161 celo\u017eivotn\u00ed sen. Je pot\u0159eba j\u00edt do akce a podniknout kroky, kter\u00e9 v\u00e1m pomohou vyty\u010den\u00e9 c\u00edle splnit. Pokud to ale vezmete za \u0161patn\u00fd konec, vyd\u00e1te se t\u00e9m\u011b\u0159 jist\u011b bojovat v p\u0159edem prohran\u00e9 bitv\u011b. Poj\u010fme si \u0159\u00edci, jak to ned\u011blat, a uk\u00e1zat, jak to letos kone\u010dn\u011b zvl\u00e1dnout a zbyte\u010dn\u011b se nestresovat. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaka_novorocni_predsevzeti_jsou_nejcastejsi_a_kolik_z_nich_je_neuspesnych\"><\/span>Jak\u00e1 novoro\u010dn\u00ed p\u0159edsevzet\u00ed jsou nej\u010dast\u011bj\u0161\u00ed a kolik z nich je ne\u00fasp\u011b\u0161n\u00fdch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nej\u010dast\u011bji si lid\u00e9 d\u00e1vaj\u00ed p\u0159edsevzet\u00ed t\u00fdkaj\u00edc\u00ed se zlep\u0161en\u00ed fyzick\u00e9ho zdrav\u00ed. <strong>Lid\u00e9 podle statistik nejpopul\u00e1rn\u011bj\u0161\u00edch p\u0159edsevzet\u00ed cht\u011bj\u00ed v\u00edce cvi\u010dit, zhubnout, j\u00edst zdrav\u011bji,<\/strong> v\u00edce \u0161et\u0159it pen\u00edze nebo se nau\u010dit novou dovednost. <em>\u201eKoncem druh\u00e9ho \u00fanorov\u00e9ho t\u00fddne kon\u010d\u00ed zhruba 80 % p\u0159edsevzet\u00ed ne\u00fasp\u011bchem, zklam\u00e1n\u00edm a v\u00fd\u010ditkami,\u201c<\/em>  \u0159\u00edk\u00e1 renomovan\u00fd psycholog a autor \u0159ady publikac\u00ed Dr. Joseph Luciany. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Podle studie v\u011bdc\u016f z pensylv\u00e1nsk\u00e9ho Scrantonu si <strong>po \u0161esti m\u011bs\u00edc\u00edch dok\u00e1\u017ee dr\u017eet sv\u00e1 p\u0159edsevzet\u00ed zhruba 46 % lid\u00ed<\/strong> a \u0159adit se mezi ty \u00fasp\u011b\u0161n\u00e9. Ot\u00e1zkou je, jestli se jim poda\u0159ilo sv\u016fj \u0161estim\u011bs\u00ed\u010dn\u00ed pokrok p\u0159etavit v celo\u017eivotn\u00ed \u00fasp\u011bch. A\u0165 u\u017e jsou fin\u00e1ln\u00ed \u010d\u00edsla jak\u00e1koliv, jasn\u00e9 je, \u017ee v\u011bt\u0161ina lid\u00ed sv\u00e1 p\u0159edsevzet\u00ed splnit nezvl\u00e1dne. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Asi nechcete skon\u010dit v t\u00e1bo\u0159e ne\u00fasp\u011b\u0161n\u00e9 nadpolovi\u010dn\u00ed v\u011bt\u0161iny, ale tou\u017e\u00edte ve sv\u00e9m \u017eivot\u011b n\u011bco zm\u011bnit, n\u011b\u010deho dos\u00e1hnout a n\u00e1sledovat sv\u00e9 sny. \u0158ekn\u011bme si ale na rovinu, <strong>na prvn\u00edm lednu toho moc magick\u00e9ho nen\u00ed.<\/strong> To si velmi dob\u0159e uv\u011bdom\u00edte, a\u017e po oslav\u00e1ch p\u0159\u00edchodu nov\u00e9ho roku r\u00e1no otev\u0159ete o\u010di a zjist\u00edte, \u017ee je to \u00fapln\u011b norm\u00e1ln\u00ed den. Mo\u017en\u00e1 v\u00e1s v\u00edc bol\u00ed hlava a nen\u00ed v\u00e1m dob\u0159e od \u017ealudku, za co\u017e rozhodn\u011b m\u016f\u017eou \u201c<em>jen\u201d <\/em>ty dv\u011b skleni\u010dky \u0161ampa\u0148sk\u00e9ho, kter\u00fdmi jste si s p\u0159\u00e1teli p\u0159ipili. \u017divotn\u00ed zm\u011bny se d\u011bj\u00ed neust\u00e1le a mo\u017en\u00e1 toho v \u017eivot\u011b \u0159e\u0161\u00edte tolik, \u017ee z\u00e1vazek v podob\u011b novoro\u010dn\u00edch p\u0159edsevzet\u00ed by pro v\u00e1s byl u\u017e nad va\u0161e s\u00edly. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Pravdou ale je, \u017ee kdy\u017e nic nezm\u011bn\u00edte, nic se nezm\u011bn\u00ed.<\/strong> A mo\u017en\u00e1 i d\u00edky sv\u011b\u017e\u00edmu novoro\u010dn\u00edmu v\u00e1nku se to na soci\u00e1ln\u00edch s\u00edt\u00ed hem\u017e\u00ed hashtagy typu #NewYearNewMe, kde lid\u00e9 sd\u00edl\u00ed svou cestu za \u0161\u0165astn\u00fdm koncem. <strong>Kdy\u017e ale n\u011bco chcete, pro\u010d neza\u010d\u00edt hned a \u010dekat na nov\u00fd rok, m\u011bs\u00edc nebo pond\u011bl\u00ed?<\/strong> Jeden v\u00fdzkum ukazuje na to, \u017ee lid\u00e9 obecn\u011b r\u00e1di za\u010d\u00ednaj\u00ed n\u011bco nov\u00e9ho v souvislosti s p\u0159\u00edle\u017eitostmi, kter\u00e9 vedou k zamy\u0161len\u00ed a sebereflexi nad vlastn\u00edm \u017eivotem. Mo\u017en\u00e1 i d\u00edky rekapitulaci uplynul\u00e9ho roku a vyhodnocen\u00ed toho, co se v\u00e1m povedlo a nepovedlo, pro v\u00e1s m\u016f\u017ee b\u00fdt nov\u00fdm za\u010d\u00e1tkem pr\u00e1v\u011b nadch\u00e1zej\u00edc\u00ed rok. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2020\/12\/3a-_-OK-1124x749.jpg\" alt=\"Jak&#xE1; novoro&#x10D;n&#xED; p&#x159;edsevzet&#xED; jsou nej&#x10D;ast&#x11B;j&#x161;&#xED; a kolik z nich je ne&#xFA;sp&#x11B;&#x161;n&#xFD;ch?\" class=\"wp-image-204764\" width=\"843\" height=\"562\" title=\"Jak&#xE1; novoro&#x10D;n&#xED; p&#x159;edsevzet&#xED; jsou nej&#x10D;ast&#x11B;j&#x161;&#xED; a kolik z nich je ne&#xFA;sp&#x11B;&#x161;n&#xFD;ch?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/3a-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/3a-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/3a-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/3a-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_nejhorsich_zpusobu_jak_zacit_s_novorocnimi_predsevzetimi\"><\/span>10 nejhor\u0161\u00edch zp\u016fsob\u016f, jak za\u010d\u00edt s novoro\u010dn\u00edmi p\u0159edsevzet\u00edmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ud\u011blejte novoro\u010dn\u00ed krok tou spr\u00e1vnou nohou a naklo\u0148te misky vah \u00fasp\u011bchu na va\u0161i stranu pomoc\u00ed n\u011bkolika jednoduch\u00fdch princip\u016f. D\u00edky tomu m\u016f\u017ee b\u00fdt v\u00e1\u0161 \u017eivot t\u0159eba i o dost jednodu\u0161\u0161\u00ed a vy \u00fasp\u011b\u0161n\u011bj\u0161\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">1. Sna\u017eit se splnit si to sam\u00e9 p\u0159edsevzet\u00ed jako posledn\u00edch p\u00e1r let<\/h3>\n\n<p>Kdysi d\u00e1vno n\u011bkdo \u0159ekl, \u017ee <strong><em>&#8220;\u0161\u00edlenstv\u00ed je d\u011blat po\u0159\u00e1d stejn\u00e9 v\u011bci dokola a o\u010dek\u00e1vat jin\u00e9 v\u00fdsledky\u201c.<\/em><\/strong> A to sam\u00e9 plat\u00ed i v p\u0159\u00edpad\u011b p\u0159edsevzet\u00ed. Kdy\u017e u\u017e je 10 let va\u0161\u00edm p\u0159edsevzet\u00edm snaha zhubnout, j\u00edst zdrav\u011bji, za\u010d\u00edt cvi\u010dit nebo cokoliv, co si sami dosad\u00edte, pro\u010d si mysl\u00edte, \u017ee to tentokr\u00e1t bude jinak a zvl\u00e1dnete to? <em>&#8220;Poka\u017ed\u00e9, kdy\u017e neusp\u011bjete, po\u0161kod\u00edte si vlastn\u00ed sebe\u00factu. Jedna v\u011bc, kterou pozorujeme, je, \u017ee kdy\u017e lid\u00e9 nap\u0159\u00edklad sel\u017eou p\u0159i hubnut\u00ed, neobvi\u0148uj\u00ed dietu, ale sami sebe, co\u017e d\u011bl\u00e1 ka\u017ed\u00fd dal\u0161\u00ed za\u010d\u00e1tek je\u0161t\u011b t\u011b\u017e\u0161\u00ed,\u201c<\/em> \u0159\u00edk\u00e1 Janet Polivy, psycholo\u017eka z torontsk\u00e9 univerzity v kanadsk\u00e9m m\u011bst\u011b Mississauga. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Opakovan\u00e9 selh\u00e1n\u00ed zanech\u00e1 stopy na va\u0161\u00ed sebe\u00fact\u011b i sebehodnot\u011b,<\/strong> a m\u016f\u017eete tak z\u00edskat dojem, \u017ee nejste dost dob\u0159\u00ed a \u00fasp\u011b\u0161n\u00ed. Mo\u017en\u00e1 dokonce ve sv\u00e9m okol\u00ed zn\u00e1te n\u011bkoho, kdo si u\u017e n\u011bkolik let d\u00e1v\u00e1 stejn\u00e1 p\u0159edsevzet\u00ed, a u\u017e p\u0159edem v\u0161ichni v\u00ed, \u017ee to op\u011bt nezvl\u00e1dne. Jen\u017ee vy jste dob\u0159\u00ed a m\u00e1te na to sv\u00fdm p\u0159edsevzet\u00edm dost\u00e1t, jen si je mus\u00edte spr\u00e1vn\u011b nastavit a zvolit lep\u0161\u00ed n\u00e1stroje k jejich spln\u011bn\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Pro\u010d jste v minulosti neusp\u011bli?<\/strong><\/p>\n\n<ul class=\"wp-block-list\"><li>Jak jste se pustili do akce a co jste d\u011blali pro to, abyste sv\u00e9ho c\u00edle dos\u00e1hli?<\/li><li>Jak\u00e9 zp\u016fsoby a n\u00e1stroje v\u00e1m vyhovovali a kter\u00e9 v\u00e1m naopak v\u016fbec nesedly?<\/li><li>Jak dlouho jste na sob\u011b vydr\u017eeli pracovat?<\/li><li>Kdy a pro\u010d jste se vzdali \u00fasp\u011bchu?<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>\u201cKdybych dostal dev\u011bt hodin na to, abych porazil strom, prvn\u00edch \u0161est bych brousil sekeru.\u201d  <\/em>V\u017eijte se do slov Abrahama Lincolna, mo\u017en\u00e1 v\u00e1m pomohou zamyslet se nad sv\u00fdmi c\u00edli. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">2. D\u00e1t si a\u017e moc p\u0159edsevzet\u00ed<\/h3>\n\n<p><strong>Zamyslete se, kolik jste za posledn\u00edch p\u00e1r let zvl\u00e1dli splnit p\u0159edsevzet\u00ed.<\/strong> A co v\u00e1s vede k tomu, \u017ee letos jich zvl\u00e1dnete splnit 20, kdy\u017e jste za posledn\u00edch n\u011bkolik let mo\u017en\u00e1 nezvl\u00e1dli splnit ani jedno? Nav\u00edc dlouhodob\u00fd tlak, stres a obavy ze selh\u00e1n\u00ed se m\u016f\u017eou se vzr\u016fstaj\u00edc\u00edm po\u010dtem p\u0159edsevzet\u00ed kumulovat a h\u00e1zet v\u00e1m tak klacky pod nohy. <strong>Asi \u00fapln\u011b nen\u00ed va\u0161\u00edm c\u00edlem m\u00edt 24\/7 narvan\u00fd di\u00e1\u0159 bez chvilky na vydechnut\u00ed<\/strong> jen proto, abyste roboticky plnili jeden \u00fakol za druh\u00fdm. Jak dlouho mysl\u00edte, \u017ee by v\u00e1m to vydr\u017eelo? Jasn\u011b, ka\u017ed\u00fd z n\u00e1s se toho chce v \u017eivot\u011b spoustu nau\u010dit a je\u0161t\u011b v\u00edce dok\u00e1zat, ale na to by bylo t\u0159eba n\u011bkolik \u017eivot\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Zam\u011b\u0159te se na to, co opravdu chcete, po \u010dem z hloubi du\u0161e tou\u017e\u00edte, co s v\u00e1mi nejv\u00edc rezonuje a jd\u011bte si za t\u00edm.<\/strong> Necht\u011bjte b\u00fdt pr\u016fm\u011brn\u00fd ve v\u0161em, ale dokonal\u00fd v n\u011b\u010dem. Kdy\u017e si p\u0159edstav\u00edme, \u017ee chcete dos\u00e1hnout 20 r\u016fzn\u00fdch c\u00edl\u016f, z nich\u017e na ka\u017ed\u00e9m je pot\u0159eba pracovat minim\u00e1ln\u011b hodinu t\u00fddn\u011b, p\u0159ipad\u00e1 v\u00e1m to zvl\u00e1dnuteln\u00e9? Nen\u00ed lep\u0161\u00ed v\u011bnovat voln\u00fd \u010das a energii k dosa\u017een\u00ed jednoho nebo dvou c\u00edl\u016f? <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Jak t\u0159\u00ed\u0161t\u00edte energii k dosa\u017een\u00ed velk\u00e9ho po\u010dtu p\u0159edsevzet\u00ed? <\/strong><\/p>\n\n<ul class=\"wp-block-list\"><li>100 % voln\u00e9 energie z\u00e1m\u011brn\u011b vlo\u017e\u00edte do spln\u011bn\u00ed jednoho p\u0159edsevzet\u00ed.<\/li><li>100 % voln\u00e9 energie z\u00e1m\u011brn\u011b vlo\u017e\u00edte do spln\u011bn\u00ed 20 p\u0159edsevzet\u00ed, kdy m\u00e1te na ka\u017ed\u00fd c\u00edl zhruba 5 % voln\u00e9 energie.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>\u201cPokud budete tr\u00e1vit sv\u016fj \u017eivot t\u00edm, abyste byli ve v\u0161em dob\u0159\u00ed, nikdy nebudete v ni\u010dem skv\u011bl\u00ed.\u201d<\/em>  Tom Rath, autor a v\u00fdzkumn\u00edk v oblasti vztahu pr\u00e1ce, leadershipu, zdrav\u00ed a well-being.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2020\/12\/iStock-1150345365-_-OK-1124x750.jpg\" alt=\"Pro&#x10D; nen&#xED; dob&#x159;e d&#xE1;t si a&#x17E; moc p&#x159;edsevzet&#xED;?\" class=\"wp-image-204778\" width=\"843\" height=\"563\" title=\"Pro&#x10D; nen&#xED; dob&#x159;e d&#xE1;t si a&#x17E; moc p&#x159;edsevzet&#xED;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1150345365-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1150345365-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1150345365-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1150345365-_-OK.jpg 1546w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">3. Vz\u00edt to stylem \u201cv\u0161echno, nebo nic\u201d a cht\u00edt v\u0161e u\u017e v\u010dera<\/h3>\n\n<p>Za\u010d\u00e1tkem ledna se pravideln\u011b ka\u017ed\u00fd rok nahrne do fitness center masa lid\u00ed, kter\u00e1 si dala za c\u00edl zlep\u0161it sv\u016fj \u017eivotn\u00ed styl. Ale data ze studie publikovan\u00e9 v <em>Journal of Clinical Psychology<\/em> \u0159\u00edkaj\u00ed, \u017ee koncem ledna odpadne zhruba 36 % lid\u00ed a v \u010dervnu je to u\u017e 54 %. Lednov\u00fdch 36 % pat\u0159\u00ed mezi led\u0148\u00e1\u010dky, co\u017e jsou <strong>lid\u00e9, kte\u0159\u00ed si jdou za sv\u00fdmi p\u0159edsevzet\u00edmi pravideln\u011b ka\u017ed\u00fd rok nejd\u00e9le cel\u00fd leden.<\/strong> Pro\u010d? D\u016fvod\u016f m\u016f\u017ee b\u00fdt n\u011bkolik v\u010detn\u011b nerealistick\u00fdch o\u010dek\u00e1v\u00e1n\u00ed a perfekcionalistick\u00e9ho p\u0159\u00edstupu v\u0161echno, nebo nic. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Co za t\u00edmto p\u0159\u00edstupem stoj\u00ed?<\/strong> Precizn\u00ed p\u0159\u00edstup podle p\u0159edem sestaven\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu a j\u00eddeln\u00ed\u010dku, kter\u00fd ale bohu\u017eel kon\u010d\u00ed v\u017edy, kdy\u017e lid\u00e9 vynechaj\u00ed tr\u00e9nink nebo si daj\u00ed n\u011bjakou sladkost \u010di fast foodov\u00e9 j\u00eddlo. <strong>\u017dij\u00ed toti\u017e v tom, \u017ee jakmile jednou vybo\u010d\u00ed z nastaven\u00e9 cesty, u\u017e nem\u00e1 cenu se d\u00e1l sna\u017eit, <\/strong>proto\u017ee t\u00edm j\u00eddlem nav\u00edc nebo vynechan\u00fdm tr\u00e9ninkem v\u0161echno pokazili. To je ale obrovsk\u00fd <strong>omyl<\/strong>, proto\u017ee pouze vynechali tr\u00e9nink, a d\u00edky tomu si odpo\u010dinou a na ten dal\u0161\u00ed jdou t\u0159eba v\u00edce psychicky i fyzicky p\u0159ipraven\u00ed. Stejn\u011b tak v p\u0159\u00edpad\u011b j\u00eddla, <strong>sn\u011bzen\u00edm hamburgeru nebo cel\u00e9 tabulky \u010dokol\u00e1dy dojde pouze ke zv\u00fd\u0161en\u00ed p\u0159\u00edjmu energie<\/strong> zhruba o p\u00e1r stovek kalori\u00ed, nic v\u00edc. Tak\u017ee nen\u00ed nutn\u00e9 sn\u00edst tajn\u00e9 z\u00e1soby sladkost\u00ed a zmrzlinu z mraz\u00e1ku s pocity m\u00e9n\u011bcennosti a sebel\u00edtosti, ale t\u0159eba jen vynechat dal\u0161\u00ed j\u00eddlo, kter\u00e9 bylo v pl\u00e1nu, a pokra\u010dovat vesele d\u00e1l. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Jak\u00e1koliv cesta nen\u00ed dokonal\u00e1 p\u0159\u00edmka, sp\u00ed\u0161e p\u0159ipom\u00edn\u00e1 p\u011bknou klikatici neust\u00e1l\u00fdch p\u00e1d\u016f a ponau\u010den\u00ed.<\/strong> Stokr\u00e1t zakopnete a na chv\u00edli ztrat\u00edte sou\u0159adnice sv\u00e9ho c\u00edle, ale sta\u010d\u00ed dr\u017eet sm\u011br, pr\u016fm\u011brn\u00e9 tempo a vr\u00e1tit se ke kormidlu. Nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem \u00fasp\u011bchu je <strong>vytrvalost a konzistence<\/strong>, proto\u017ee neexistuje dokonal\u00e1 osoba, nez\u00e1visle na tom, jak \u00fa\u017easn\u00ed doopravdy jste. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Data z coaching syst\u00e9mu Precision Nutrition ukazuj\u00ed, \u017ee fakt <strong>nemus\u00edte b\u00fdt zrovna superstar, abyste dok\u00e1zali usp\u011bt.<\/strong> I klienti, kte\u0159\u00ed byli ve sv\u00e9m pl\u00e1nu konzistentn\u00ed pouze zhruba z 10\u201349 %, dok\u00e1zali usp\u011bt a zhubnout pr\u016fm\u011brn\u011b 5\u20136 % jejich t\u011blesn\u00e9 hmotnosti. K p\u011bkn\u00fdm v\u00fdsledk\u016fm sta\u010d\u00ed b\u00fdt konzistentn\u00ed zhruba z 50\u201379 %, tak\u017ee i na sklenku v\u00edna, zmrzlinu nebo \u010dokol\u00e1du se m\u00edsto najde. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Inspiraci m\u016f\u017eete naj\u00edt i ve slovech slavn\u00e9 Oprah Winfrey <em>&#8220;Myslete jako kr\u00e1lovna. Kr\u00e1lovna se neboj\u00ed selh\u00e1n\u00ed. Selh\u00e1n\u00ed je dal\u0161\u00edm odrazov\u00fdm m\u016fstkem k velikosti.&#8221;<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2020\/12\/IMG_9218-OK-1124x770.jpg\" alt=\"Co znamen&#xE1; &#x201C;v&#x161;echno, nebo nic&#x201D; a pro&#x10D; tento p&#x159;&#xED;stup v&#x11B;t&#x161;inou vede k ne&#xFA;sp&#x11B;chu?\" class=\"wp-image-204792\" width=\"843\" height=\"578\" title=\"Co znamen&#xE1; &#x201C;v&#x161;echno, nebo nic&#x201D; a pro&#x10D; tento p&#x159;&#xED;stup v&#x11B;t&#x161;inou vede k ne&#xFA;sp&#x11B;chu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9218-OK-1124x770.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9218-OK-400x274.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9218-OK-1536x1052.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9218-OK-2048x1403.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">4. Z\u00edskat t\u011blo jako Arnold Schwarzenegger v dob\u00e1ch sv\u00e9 nejv\u011bt\u0161\u00ed sl\u00e1vy nebo zadek jako JLo <\/h3>\n\n<p>Ka\u017ed\u00e1 doba m\u00e1 sv\u00e9 hrdiny a idoly, kte\u0159\u00ed by m\u011bli lidi inspirovat k seberozvoji a d\u00e1t nad\u011bji, \u017ee je mo\u017en\u00e9 dos\u00e1hnout v\u0161eho, po \u010dem na\u0161e mysl zatou\u017e\u00ed. Dob\u0159e, tak p\u0159ibrzd\u00edme. <strong>V\u0161ichni m\u00e1me limity toho, co dok\u00e1\u017eeme,<\/strong> kv\u016fli vrozen\u00fdm talent\u016fm, schopnostem, okolnostem, vlivu prost\u0159ed\u00ed, mo\u017enostem a dostupn\u00e9mu \u010dasu. <strong>To ale rozhodn\u011b neznamen\u00e1, \u017ee byste se m\u011bli vzd\u00e1t sv\u00fdch velk\u00fdch sn\u016f a c\u00edl\u016f.<\/strong> Pouze za\u010dn\u011bte s t\u00edm, \u017ee si stanov\u00edte mal\u00e9 realistick\u00e9 d\u00edl\u010d\u00ed c\u00edle, kter\u00e9 jste schopni zvl\u00e1dnout vzhledem k va\u0161\u00ed sou\u010dasn\u00e9 situaci a mo\u017enostem. <span style=\"color:#ff6600\" class=\"tadv-color\">[8] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>U\u017e jste se sm\u00ed\u0159ili s t\u00edm, \u017ee se nestanete dal\u0161\u00edm Harry Potterem, Captainem Marvelem nebo Lady Gagou? To je dob\u0159e, proto\u017ee cht\u00edt se st\u00e1t co nejv\u00edce podobn\u00fd jak\u00e9koliv celebrit\u011b nebo idolu je cesta do pekla. Napodobovat vzhled, n\u00e1vyky, nebo dokonce \u017eivot n\u011bkoho jin\u00e9ho je fajn nap\u0159\u00edklad na Comic Conu, ale v re\u00e1ln\u00e9m \u017eivot\u011b? <strong>Ka\u017ed\u00fd si p\u00ed\u0161eme sv\u016fj vlastn\u00ed p\u0159\u00edb\u011bh<\/strong> a tu knihu, kterou byste cht\u011bli ps\u00e1t, u\u017e p\u0159ed v\u00e1mi n\u011bkdo napsal. Necht\u011bjte b\u00fdt kopi\u00ed n\u011bkoho jin\u00e9ho, ale sami sebou.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>V\u017edy si stanovte re\u00e1ln\u00e9 c\u00edle, kter\u00e9 snadn\u011bji zvl\u00e1dnete<\/strong> i kv\u016fli odm\u011bn\u011b v podob\u011b dobr\u00e9ho pocitu z jejich dosa\u017een\u00ed, za kter\u00fd m\u016f\u017eete pod\u011bkovat zejm\u00e9na dopaminu. Zd\u00e1 se v\u00e1m m\u00e1lo cht\u00edt zhubnout 5 kilogram\u016f nebo j\u00edt si obden na p\u016fl hodiny <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zab\u011bhat?<\/a> To je sakra dobr\u00fd c\u00edl, kter\u00fd se \u010dasem m\u016f\u017ee prom\u00edtnout ve shozen\u00ed 20 kilogram\u016f nebo ub\u011bhnut\u00ed maratonu. Respektujte celkov\u00fd proces a stanovujte si sv\u00e9 mal\u00e9 d\u00edl\u010d\u00ed c\u00edle. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">Jak by to mohlo vypadat?<\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>denn\u00ed c\u00edl<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>t\u00fddenn\u00ed c\u00edl<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>m\u011bs\u00ed\u010dn\u00ed c\u00edl<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>p\u016flro\u010dn\u00ed c\u00edl<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u017eivotn\u00ed c\u00edl<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">J\u00edt na fotbalov\u00fd tr\u00e9nink\/z\u00e1pas a tr\u00e9novat techniku nav\u00edc. <\/td><td class=\"has-text-align-center\" data-align=\"center\">Absolvovat v\u0161echny tr\u00e9ninky, z\u00e1pasy a 2 hodiny d\u011blat n\u011bco nav\u00edc.<\/td><td class=\"has-text-align-center\" data-align=\"center\">D\u011blat v\u0161e na 100 %, nau\u010dit se spr\u00e1vn\u011b j\u00edst a regenerovat. <\/td><td class=\"has-text-align-center\" data-align=\"center\">Vyu\u017e\u00edt pln\u00fd potenci\u00e1l p\u0159\u00edpravy v m\u00edstn\u00edm klubu, pracovat nav\u00edc a absolvovat zkou\u0161ku v klubu hraj\u00edc\u00edm alespo\u0148 o t\u0159\u00eddu v\u00fd\u0161.<\/td><td class=\"has-text-align-center\" data-align=\"center\">St\u00e1t se dal\u0161\u00edm Messim.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00edst 4 porce zeleniny, 2 porce ovoce a 20 minut sportovat.<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00ed\u017eit konzumaci fast food\u016f, sladkost\u00ed a slan\u00fdch pochutin o 1 porci.<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zjistit, co to jsou makro\u017eiviny, kolik jich je pot\u0159eba j\u00edst a za\u010d\u00edt chodit jednou t\u00fddn\u011b do posilovny. <\/td><td class=\"has-text-align-center\" data-align=\"center\">Vytvo\u0159it a zkonzultovat j\u00eddeln\u00ed\u010dek, t\u0159ikr\u00e1t t\u00fddn\u011b cvi\u010dit a chodit na proch\u00e1zky, jednou m\u011bs\u00ed\u010dn\u011b absolvovat aktivn\u00ed v\u00edkend.<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhubnout 30 kg.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u011bhat alespo\u0148 15 minut nebo j\u00edt na intenzivn\u00ed proch\u00e1zku.<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obden j\u00edt b\u011bhat na 30 minut a za\u010d\u00edt se po z\u00e1t\u011b\u017ei protahovat.<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obden j\u00edt b\u011bhat na 45 minut, protahovat se po z\u00e1t\u011b\u017ei a za\u010d\u00edt jednou t\u00fddn\u011b posilovat nohy.<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vytvo\u0159it a zkonzultovat tr\u00e9ninkov\u00fd pl\u00e1n, protahovat se po z\u00e1t\u011b\u017ei, jednou t\u00fddn\u011b posilovat a jednou za 2 m\u011bs\u00edce ub\u011bhnout 20 kilometr\u016f. <\/td><td class=\"has-text-align-center\" data-align=\"center\">Ub\u011bhnout maraton.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>I kdy\u017e se dal\u0161\u00edm Messim, Schwarzeneggerem nebo Michaelem Jordanem nestanete, ud\u011bl\u00e1te nejv\u00edc, co m\u016f\u017eete, k napln\u011bn\u00ed sv\u00e9ho potenci\u00e1lu a dosa\u017een\u00ed toho, co v\u00e1s \u017eene dop\u0159edu a pro co d\u00fdch\u00e1te. <strong>N\u00e1sledovat sv\u00e9 c\u00edle je v\u00edc ne\u017e o nich jen mluvit a pak si jednou \u0159\u00edkat, co by, kdyby.<\/strong> Pokud se setk\u00e1v\u00e1te se ztr\u00e1tou motivace, a chcete i p\u0159esto b\u00fdt \u00fasp\u011b\u0161n\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;Abyste mohl b\u00fdt ten nejlep\u0161\u00ed \u0161ampion, mus\u00edte v\u011b\u0159it, \u017ee j\u00edm skute\u010dn\u011b jste. Pokud nejste, mus\u00edte alespo\u0148 p\u0159edst\u00edrat, \u017ee j\u00edm jste,\u201c <\/em>pronesla boxersk\u00e1 legenda \u2013 Muhammad Ali. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2020\/12\/DSC00981-_-OK-1124x750.jpg\" alt=\"Je spr&#xE1;vn&#x11B; cht&#xED;t t&#x11B;lo jako Arnold Schwarzenegger v dob&#xE1;ch sv&#xE9; nejv&#x11B;t&#x161;&#xED; sl&#xE1;vy nebo zadek jako JLo?\" class=\"wp-image-204805\" width=\"843\" height=\"563\" title=\"Je spr&#xE1;vn&#x11B; cht&#xED;t t&#x11B;lo jako Arnold Schwarzenegger v dob&#xE1;ch sv&#xE9; nejv&#x11B;t&#x161;&#xED; sl&#xE1;vy nebo zadek jako JLo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC00981-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC00981-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC00981-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC00981-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">5. Neust\u00e1le o sv\u00fdch p\u0159edsevzet\u00edch jen mluvit, p\u0159em\u00fd\u0161let nebo a\u017e moc (ne)pl\u00e1novat<\/h3>\n\n<p>Zdlouhav\u011b mluvit a p\u0159em\u00fd\u0161let o sv\u00fdch p\u0159edsevzet\u00edch a c\u00edlech um\u00ed ka\u017ed\u00fd, p\u0159ej\u00edt k akci u\u017e ka\u017ed\u00fd nezvl\u00e1dne. Pro\u010d v budoucnu litovat, \u017ee jste nena\u0161li odvahu j\u00edt za sv\u00fdmi sny a nesna\u017eili se dotknout hv\u011bzd? Kolik skv\u011bl\u00fdch n\u00e1pad\u016f u\u017e jste m\u011bli a kolik jste jich realizovali? <strong>\u010casto je nejt\u011b\u017e\u0161\u00ed za\u010d\u00edt, pak u\u017e v\u0161e jde o n\u011bco sn\u00e1z<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>A kdy\u017e u\u017e p\u0159ejdete k akci, je fajn m\u00edt alespo\u0148 r\u00e1mcov\u00fd pl\u00e1n. <strong>Kdy\u017e nem\u00e1te pl\u00e1n, nev\u00edte, kde byste m\u011bli b\u00fdt<\/strong> za t\u00fdden, m\u011bs\u00edc, t\u0159i m\u011bs\u00edce nebo p\u016fl roku. Na druhou stranu taky <strong>nen\u00ed pot\u0159eba m\u00edt v\u0161e rozpl\u00e1novan\u00e9 do toho nejv\u011bt\u0161\u00edho detailu.<\/strong> Stoj\u00ed to obrovsk\u00e9 \u00fasil\u00ed a p\u0159edstavuje to celkem slu\u0161nou kognitivn\u00ed n\u00e1lo\u017e, co\u017e m\u016f\u017ee v\u00e9st k tomu, \u017ee se na to sp\u00ed\u0161e vyka\u0161lete. M\u011bjte sm\u011br, r\u00e1mcov\u00fd pl\u00e1n a hlavn\u011b p\u0159ejd\u011bte k akci, proto\u017ee sv\u011bt ne\u010dek\u00e1, ale b\u011b\u017e\u00ed m\u00edlov\u00fdmi kroky vp\u0159ed. A n\u011bkde tam je n\u011bkdo, kdo chce dos\u00e1hnout p\u0159esn\u011b toho sam\u00e9ho. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>\u201cZp\u016fsob, jak za\u010d\u00edt, je p\u0159estat mluvit a za\u010d\u00edt d\u011blat.\u201d<\/em> A i d\u00edky tomu existuje samotn\u00e1 The Walt Disney Production, kterou spole\u010dn\u011b se sv\u00fdm bratrem zalo\u017eil Walt Disney, kdy\u017e p\u0159e\u0161li k akci.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">6. J\u00edt do toho bez j\u00edzdn\u00edho \u0159\u00e1du, deadlin\u016f a zapom\u00ednat m\u011b\u0159it pokrok<\/h3>\n\n<p><strong>Nem\u00edt alespo\u0148 r\u00e1mcov\u00fd pl\u00e1n je cesta k tomu, \u017ee to mo\u017en\u00e1 klapne, ale sp\u00ed\u0161e ne.<\/strong> A jak poznat, \u017ee se bl\u00ed\u017e\u00edte k c\u00edli, nebo jste alespo\u0148 o kousek d\u00e1l ne\u017e p\u0159ed m\u011bs\u00edcem? No p\u0159ece pomoc\u00ed <strong>sledov\u00e1n\u00ed prom\u011bnn\u00fdch pokroku v kontroln\u00ed dny<\/strong>, kter\u00e9 jsou takovou formou deadlin\u016f. Mo\u017en\u00e1 se pt\u00e1te, k \u010demu jsou deadliny dobr\u00e9? Stejn\u011b jako v pr\u00e1ci nebo ve \u0161kole vytv\u00e1\u0159ej\u00ed ur\u010dit\u00fd dojem nal\u00e9havosti a urgentnosti. Jsou to sv\u00fdm zp\u016fsobem takov\u00e9 checkpointy, kter\u00fdmi je t\u0159eba proj\u00edt. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pro\u010d je to v\u00fdhodn\u00e9? D\u00edky pl\u00e1nu <strong>budete v\u011bd\u011bt, co m\u00e1te pro spln\u011bn\u00ed c\u00edle ud\u011blat,<\/strong> a snadn\u011bji budete dr\u017eet sm\u011br. Sledov\u00e1n\u00ed pokroku v deadline dny v\u00e1s zase motivuje m\u00e1knout o n\u011bco v\u00edce a p\u0159i spln\u011bn\u00ed d\u00edl\u010d\u00edho c\u00edle aktivujete sv\u016fj vnit\u0159n\u00ed syst\u00e9m odm\u011bn, kter\u00fd se v\u00e1m odvd\u011b\u010d\u00ed p\u0159\u00edjemn\u00fdmi pocity a dal\u0161\u00ed motivac\u00ed d\u00edky dopaminu. A nezapome\u0148te se taky ob\u010das odm\u011bnit i jinak. Co t\u0159eba nov\u00e9 dob\u0159e padnouc\u00ed sportovn\u00ed oble\u010den\u00ed nebo prodlou\u017een\u00fd v\u00edkend? V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1, jak \u010d\u00edslo na v\u00e1ze m\u016f\u017ee maskovat pokrok a jak jej spr\u00e1vn\u011b m\u011b\u0159it, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;Kdo nepl\u00e1nuje, pl\u00e1nuje ne\u00fasp\u011bch,&#8221; <\/em>kdysi pronesl Benjamin Franklin.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2020\/12\/OK-_-ROKM5625-1124x749.jpg\" alt=\"Pro&#x10D; nesta&#x10D;&#xED; o sv&#xFD;ch p&#x159;edsevzet&#xED;ch jen mluvit, ale je zapot&#x159;eb&#xED; p&#x159;ej&#xED;t k akci?\" class=\"wp-image-204818\" width=\"843\" height=\"562\" title=\"Pro&#x10D; nesta&#x10D;&#xED; o sv&#xFD;ch p&#x159;edsevzet&#xED;ch jen mluvit, ale je zapot&#x159;eb&#xED; p&#x159;ej&#xED;t k akci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-ROKM5625-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-ROKM5625-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-ROKM5625-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-ROKM5625-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">7. Zhubnout, chodit do posilovny nebo j\u00edst zdrav\u011bji a b\u00fdt zdrav\u011bj\u0161\u00ed, zat\u00edmco nev\u00edte, co to pro v\u00e1s konkr\u00e9tn\u011b znamen\u00e1<\/h3>\n\n<p><strong>Probl\u00e9mem obecn\u00fdch p\u0159edsevzet\u00ed je, \u017ee jsou p\u0159\u00edli\u0161 v\u00e1gn\u00ed, nekonkr\u00e9tn\u00ed<\/strong> a po\u0159\u00e1dn\u011b nemus\u00edte ani v\u011bd\u011bt, co se za v\u00e1mi stanoven\u00fdm c\u00edlem vlastn\u011b skr\u00fdv\u00e1. Co znamen\u00e1 j\u00edst zdrav\u011b nebo zlep\u0161it zdrav\u00ed? \u017de se donut\u00edte ka\u017ed\u00fd den sn\u00edst kus zeleniny nebo ovoce a m\u00e1te pocit, \u017ee j\u00edte zdrav\u011b? To asi ne, ale je to fajn za\u010d\u00e1tek. To sam\u00e9 v p\u0159\u00edpad\u011b obecn\u00e9ho zlep\u0161en\u00ed zdrav\u00ed, <strong>nadefinujte si p\u0159esn\u011b, co va\u0161e novoro\u010dn\u00ed p\u0159edsevzet\u00ed znamen\u00e1, jak toho dos\u00e1hnete, jak budete m\u011b\u0159it pokrok, dr\u017eet sm\u011br cesty a co ur\u010d\u00ed, \u017ee budete \u00fasp\u011b\u0161n\u00ed.<\/strong> Budete na sv\u00e9m c\u00edli pracovat denn\u011b, nebo jednou za t\u00fdden? <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Dali jste si novoro\u010dn\u00ed p\u0159edsevzet\u00ed, to znamen\u00e1, \u017ee chcete n\u011bco ve sv\u00e9m \u017eivot\u011b zm\u011bnit. Co to n\u011bco m\u016f\u017ee b\u00fdt? Kdy\u017e se pod\u00edv\u00e1te zp\u011bt na sv\u016fj \u017eivot, svou nespokojenost nebo touhu, pro\u010d chcete n\u011bco zm\u011bnit, zjist\u00edte, \u017ee v\u00e1s do tohoto bodu rozhodnut\u00ed o zm\u011bn\u011b dostali va\u0161e prozat\u00edm sou\u010dasn\u00e9 n\u00e1vyky, chov\u00e1n\u00ed a zp\u016fsob, jak\u00fdm \u017eivot \u017eijete. <strong>K dosa\u017een\u00ed jin\u00fdch v\u00fdsledk\u016f je pot\u0159eba zm\u011bnit, nebo alespo\u0148 poupravit pr\u00e1v\u011b n\u00e1vyky a chov\u00e1n\u00ed<\/strong>, kter\u00e9 v\u00e1m pomohou sv\u00e9 p\u0159edsevzet\u00ed splnit. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Za\u010dn\u011bte pomalu, po mal\u00fdch kr\u016f\u010dc\u00edch, kter\u00e9 pro v\u00e1s budou snadn\u00e9 a p\u0159irozen\u011b se stanou sou\u010d\u00e1st\u00ed va\u0161eho \u017eivota. <strong>K \u00fasp\u011b\u0161n\u00e9mu udr\u017een\u00ed a zakomponov\u00e1n\u00ed nov\u00fdch n\u00e1vyk\u016f je pot\u0159eba<\/strong>, aby byly lehce aplikovateln\u00e9 ve va\u0161em ka\u017edodenn\u00edm \u017eivotn\u00edm stylu, <strong>aby se staly rutinn\u00ed z\u00e1le\u017eitost\u00ed.<\/strong> Pokud najednou \u00fapln\u011b zm\u011bn\u00edte sv\u00e9 chov\u00e1n\u00ed a budete se sna\u017eit j\u00edst podle j\u00eddeln\u00ed\u010dku slo\u017een\u00e9ho z potravin, o kter\u00fdch jste p\u0159ed chv\u00edli nev\u011bd\u011bli, \u017ee v\u016fbec existuj\u00ed, \u0159\u00edt\u00edte se do propasti nespln\u011bn\u00fdch p\u0159edsevzet\u00ed. B\u011b\u017ete na to zlehka a dlouhodob\u011b. B\u011b\u017e\u00edte maraton, nesprintujete s Usainem Boltem. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Soust\u0159e\u010fte se na cestu, nikoliv na v\u00fdsledky.<\/strong> Kdy\u017e budete postupn\u011b upravovat cestu k c\u00edli, jednou se tam dostanete. A a\u017e se tak stane, zjist\u00edte, \u017ee pr\u00e1v\u011b cesta v podob\u011b modifikace a u\u010den\u00ed se nov\u00fdm n\u00e1vyk\u016fm v\u00e1s ke spln\u011bn\u00ed c\u00edle p\u0159ivedla. Nebylo to \u201echci zhubnout, chci cvi\u010dit, chci b\u00fdt zdrav\u00ed\u201c, ale v\u00edce zeleniny a <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin v j\u00eddeln\u00ed\u010dku<\/a>, m\u00e9n\u011b zpracovan\u00fdch potravin, rozumn\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ninkov\u00fd pl\u00e1n<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dostatek sp\u00e1nku<\/a> a dal\u0161\u00edch milion v\u011bc\u00ed, kter\u00e9 jste skv\u011ble zvl\u00e1dli. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Zamyslete se nad t\u00edm, co m\u016f\u017eete pro dosa\u017een\u00ed sv\u00fdch c\u00edl\u016f ud\u011blat dnes, z\u00edtra a tento t\u00fdden?<\/strong> Co bude ve va\u0161em \u017eivot\u011b jinak, jak se tyto nov\u00e9 v\u011bci nau\u010d\u00edte, a p\u0159ejd\u011bte k akci.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Co t\u0159eba k hubnut\u00ed a ozdraven\u00ed \u017eivotn\u00edho stylu vyzkou\u0161et n\u011bco z tohoto? <\/strong><\/p>\n\n<ul class=\"wp-block-list\"><li>Chodit alespo\u0148 \u010d\u00e1ste\u010dn\u011b do pr\u00e1ce p\u011b\u0161ky nebo jezdit na kole.<\/li><li>Vyu\u017e\u00edvat schody m\u00edsto eskal\u00e1tor\u016f a v\u00fdtah\u016f.<\/li><li>V\u00edce chodit a jezdit na kole obecn\u011b a m\u00e9n\u011b vyu\u017e\u00edvat auto v situac\u00edch, kdy to nen\u00ed nezbytn\u011b nutn\u00e9.<\/li><li>M\u00e9n\u011b sed\u011bt a v\u00edce se p\u0159irozen\u011b h\u00fdbat.<\/li><li>J\u00edst zhruba 4 st\u0159edn\u011b velk\u00e9 kusy zeleniny a 2 obl\u00edben\u00e9 druhy ovoce ka\u017ed\u00fd den.<\/li><li>Postupn\u011b omezovat p\u0159\u00edjem slazen\u00fdch limon\u00e1d, energy drink\u016f a <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00e1poj\u016f s cukrem.<\/a> <\/li><li>V\u00edce p\u00edt \u010distou kohoutkovou vodu.<\/li><li>\u010c\u00edst v\u00edce obaly potravin a vyhnout se v\u0161emu, co obsahuje velk\u00e9 mno\u017estv\u00ed soli (p\u0159\u00edjem soli by m\u011bl b\u00fdt zhruba do 5 gram\u016f za den).<\/li><li>P\u0159ipravovat si zdrav\u00e9 sva\u010diny a m\u00edt v z\u00e1loze <a href=\"https:\/\/gymbeam.cz\/proteinove-snacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rychl\u00e9 a zdrav\u00e9 snacky.<\/a> Pokud nev\u00edte, jak na to, dozv\u00edte se to d\u00edky p\u0159e\u010dten\u00ed \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co by m\u011bla obsahovat vyv\u00e1\u017een\u00e1 sva\u010dina a jak zdrav\u011b nahradit kalorick\u00e9 snacky?<\/strong><\/a><\/li><li>Najd\u011bte si pohybovou aktivitu, kter\u00e1 v\u00e1s bav\u00ed, a v\u011bnujte se j\u00ed ide\u00e1ln\u011b obden. Nemus\u00ed to b\u00fdt nutn\u011b crossfit nebo fitness jen proto, \u017ee to je zrovna cool. V\u00edte t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-spalite-oblibenymi-zimnimi-aktivitami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kolik kalori\u00ed sp\u00e1l\u00edte obl\u00edben\u00fdmi zimn\u00edmi aktivitami?<\/strong><\/a><strong> <\/strong><\/li><li>V\u00edce se v\u011bnujte dom\u00e1c\u00ed p\u0159\u00edprav\u011b j\u00eddel, m\u00e1te tak j\u00eddlo pod kontrolou a studie ukazuj\u00ed, \u017ee dom\u00e1c\u00ed p\u0159\u00edprava j\u00eddla je spojena s men\u0161\u00ed pravd\u011bpodobnost\u00ed vzniku nadv\u00e1hy. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li><li>V\u011bnovat se alespo\u0148 jedn\u00e9 technice k omezen\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stresu.<\/a><\/li><li>B\u00fdt ka\u017ed\u00fd t\u00fdden alespo\u0148 X hodin venku a v p\u0159\u00edrod\u011b. <\/li><li>Omezit o X \u010das u obrazovky televize, po\u010d\u00edta\u010de, mobilu a dal\u0161\u00edch chytr\u00fdch za\u0159\u00edzen\u00edch.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V souvislosti s ozdraven\u00edm \u017eivotn\u00edho stylu a p\u0159\u00edpadn\u011b hubnut\u00edm je pot\u0159eba <strong>soust\u0159edit se na chov\u00e1n\u00ed, nikoliv na dodr\u017eov\u00e1n\u00ed nov\u00e9 z\u00e1zra\u010dn\u00e9 diety.<\/strong> Vy kontrolujete, co j\u00edte, pijete, jak sportujete nebo sp\u00edte a vy to m\u016f\u017eete zm\u011bnit. V\u00fdsledkem snahy zhubnout nen\u00ed chodit ka\u017ed\u00fd den na v\u00e1hu a pt\u00e1t se j\u00ed, jestli jste u\u017e dos\u00e1hli sv\u00e9ho c\u00edle, a c\u00edtit se kv\u016fli tomu mizern\u011b, ale <strong>kontrolovat sv\u00e9 chov\u00e1n\u00ed a n\u00e1vyky<\/strong>, kter\u00e9 v\u00e1s k tomu c\u00edli dovedou. V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1, co d\u011blat, kdy\u017e nevid\u00edte v\u00fdsledky sv\u00e9ho sna\u017een\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d nevid\u00edte v\u00fdsledky diety a d\u0159iny v posilovn\u011b? Porad\u00edme, jak usp\u011bt.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p> <em>\u201cM\u00edt pozitivn\u00ed p\u0159\u00edstup znamen\u00e1 pt\u00e1t se a zji\u0161\u0165ovat, jak n\u011bco ud\u011blat lze, m\u00edsto na\u0159\u00edk\u00e1n\u00ed, \u017ee to nejde.\u201c <\/em> Bo. Bennett<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2020\/12\/image00001-1-_-OK-1124x749.jpg\" alt=\"Jak za&#x10D;&#xED;t j&#xED;st zdrav&#x11B;ji, cvi&#x10D;it a splnit p&#x159;edsevzet&#xED;?\" class=\"wp-image-204832\" width=\"843\" height=\"562\" title=\"Jak za&#x10D;&#xED;t j&#xED;st zdrav&#x11B;ji, cvi&#x10D;it a splnit p&#x159;edsevzet&#xED;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00001-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00001-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00001-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00001-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">8. Prom\u011bnit se chov\u00e1n\u00edm ze dne na den na profesion\u00e1ln\u00edho sportovce<\/h3>\n\n<p>B\u00fdt odhodlan\u00fd je\u0161t\u011b neznamen\u00e1, \u017ee mus\u00edte ka\u017ed\u00fd den tvrd\u011b tr\u00e9novat a nedop\u0159\u00e1t si ani chv\u00edli odpo\u010dinku. Pamatujte, \u017ee tr\u00e9ninkov\u00e9 pl\u00e1ny profesion\u00e1ln\u00edch sportovc\u016f koluj\u00edc\u00ed po internetu nejsou pro v\u00e1s dost mo\u017en\u00e1 t\u00edm prav\u00fdm k napodobov\u00e1n\u00ed. Popis pr\u00e1ce profi sportovc\u016f je b\u00fdt co nejlep\u0161\u00edm sportovcem a k tomu tak\u00e9 maj\u00ed vhodn\u011b vytvo\u0159en\u00e9 podm\u00ednky, \u010das na tr\u00e9nink, regeneraci, stravu a sp\u00e1nek. <strong>Zat\u00edmco vy mus\u00edte minim\u00e1ln\u011b st\u00edhat sv\u016fj ka\u017edodenn\u00ed \u017eivot a starost o dom\u00e1cnost<\/strong>, co\u017e jde horko t\u011b\u017eko skloubit s \u010dasto tvrd\u00fdm tr\u00e9ninkov\u00fdm re\u017eimem. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>P\u0159em\u00fd\u0161lejte, jak to ud\u011blat, aby to vyhovovalo v\u00e1m, ani\u017e by to n\u011bjak v\u00fdznamn\u011b naru\u0161ilo ostatn\u00ed aspekty va\u0161eho \u017eivota.<\/strong> M\u016f\u017eete t\u0159eba u\u0161et\u0159it \u010das sn\u00ed\u017een\u00edm \u010dasu str\u00e1ven\u00e9ho u televize nebo soci\u00e1ln\u00edch s\u00edt\u00ed a v\u011bnovat jej tr\u00e9ninku? Nezapome\u0148te ani na odpo\u010dinek, bohat\u011b m\u016f\u017ee sta\u010dit silov\u00fd tr\u00e9nink t\u0159ikr\u00e1t t\u00fddn\u011b dopln\u011bn\u00fd o vytrvalostn\u00ed nebo kolektivn\u00ed sport, kter\u00fd v\u00e1s bav\u00ed. Zam\u011b\u0159te se na co nejv\u00edce b\u011b\u017en\u00e9ho pohybu b\u011bhem dne t\u0159eba i t\u00edm, \u017ee budete v\u00edce chodit p\u011b\u0161ky.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;N\u011bkte\u0159\u00ed lid\u00e9 usp\u011bj\u00ed, proto\u017ee jsou k tomu p\u0159edur\u010deni, ale v\u011bt\u0161ina usp\u011bje, proto\u017ee je odhodlan\u00e1 usp\u011bt.\u201c<\/em>  Henry Van Dyke.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">9. Vrhnout se na detox, p\u016fstov\u00e1n\u00ed, d\u017eusovou nebo citronovou dietu, fitness v\u00fdzvu nebo extr\u00e9mn\u011b zm\u011bnit sv\u00e9 chov\u00e1n\u00ed<\/h3>\n\n<p>Za\u010d\u00e1tkem nov\u00e9ho roku jsou v\u0161ichni lid\u00e9 odhodlan\u00ed usp\u011bt a ud\u011blat pro to cokoliv. Pokud \u201eto cokoliv\u201c p\u0159inese rychl\u00e9 v\u00fdsledky, a pokud mo\u017eno bez v\u011bt\u0161\u00ed n\u00e1mahy. <strong>Mo\u017en\u00e1 i d\u00edky tomu mohou \u010dast\u011bji sahat po extr\u00e9mn\u00edch \u0159e\u0161en\u00edch<\/strong> v podob\u011b v\u0161elijak\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-jak-vam-zmeni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">detox\u016f<\/a> a nesmysln\u00fdch diet slibuj\u00edc\u00edch rychl\u00e9 a bezbolestn\u00e9 vy\u0159e\u0161en\u00ed probl\u00e9mu. <strong>Jen\u017ee ploch\u00e9 b\u0159\u00ed\u0161ko u\u017e za t\u00fdden na v\u00e1s d\u00edky t\u011bmto 5 cvik\u016fm rozhodn\u011b ne\u010dek\u00e1, stejn\u011b jako vysn\u011bn\u00e1 postava po m\u011bs\u00edci \u00fa\u017easn\u00e9 nov\u00e9 diety od hollywoodsk\u00fdch <em>st\u00e1rs<\/em>.<\/strong> Sv\u011bt prost\u011b nen\u00ed r\u016f\u017eov\u00fd obl\u00e1\u010dek s poletuj\u00edc\u00edmi jednoro\u017eci, kde ka\u017ed\u00fd dostane v\u0161e, po \u010dem tou\u017e\u00ed. Po absolvov\u00e1n\u00ed t\u011bchto r\u016fzn\u00fdch program\u016f se z v\u00e1s sp\u00ed\u0161e m\u016f\u017ee na chv\u00edli st\u00e1t v\u00ednoro\u017eec, kdy s\u00e1hnete po sklence v\u00edna k uklidn\u011bn\u00ed a na\u0161tvanosti z nefunk\u010dnosti t\u011bchto program\u016f. <strong>A i kdybyste t\u00edmto zp\u016fsobem usp\u011bli, co pak?<\/strong> Zm\u011bnilo by se n\u011bjak va\u0161e chov\u00e1n\u00ed, nebo byste se vr\u00e1tili k p\u016fvodn\u00edmu \u017eivotn\u00edmu stylu? <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Prakticky to sam\u00e9 v bled\u011b modr\u00e9m p\u0159edstavuj\u00ed i r\u016fzn\u00e9 fitness v\u00fdzvy<\/strong>, kdy absolvujete m\u011bs\u00ed\u010dn\u00ed v\u00fdzvu na b\u0159icho, vylou\u010den\u00ed lepku, cukru nebo program sacharidov\u00fdch vln. Mo\u017en\u00e1 to ve v\u00fdsledku n\u011bkoho nakopne a motivuje k pokra\u010dov\u00e1n\u00ed ve v\u00fdzv\u00e1ch nebo k aktivn\u011bj\u0161\u00edmu \u017eivotn\u00edmu stylu, ale pak je tady ta podstatn\u00e1 \u010d\u00e1st lid\u00ed, kter\u00e1 po 30 dnech tvrd\u00e9 d\u0159iny a od\u0159\u00edk\u00e1n\u00ed dos\u00e1hne n\u011bjak\u00fdch v\u00fdsledk\u016f, ale vr\u00e1t\u00ed se zp\u011bt ke star\u00e9mu \u017eivotn\u00edmu stylu. Co se stane? N\u00e1vrat star\u00fdch n\u00e1vyk\u016f a chov\u00e1n\u00ed znamen\u00e1 i n\u00e1vrat ztracen\u00fdch kilogram\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>V\u0161echno to chce \u010das a systematickou pr\u00e1ci<\/strong> na postupn\u00e9 zm\u011bn\u011b chov\u00e1n\u00ed, odbour\u00e1v\u00e1n\u00ed star\u00fdch a u\u010den\u00ed se nov\u00fdm n\u00e1vyk\u016fm, kter\u00e9 v\u00e1m p\u0159inesou v\u00fdsledky. Extr\u00e9mn\u00ed p\u0159\u00edstupy a zm\u011bny chov\u00e1n\u00ed jsou slepou uli\u010dkou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud v\u00e1s n\u011bjak\u00e1 zn\u00e1m\u00e1 osobnost inspiruje k novoro\u010dn\u00edm p\u0159edsevzet\u00edm, jist\u011b to nen\u00ed \u0161patn\u011b, ale sna\u017eit se kop\u00edrovat jej\u00ed p\u0159\u00edstup a metody na v\u00e1s taky nemus\u00ed fungovat, proto\u017ee \u017eijete \u00fapln\u011b jin\u00fd \u017eivot. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>\u201cNikdy nezm\u011bn\u00ed\u0161 sv\u016fj \u017eivot, dokud nezm\u011bn\u00ed\u0161 n\u011bco, co d\u011bl\u00e1\u0161 denn\u011b,\u201d<\/em>  trefn\u011b kdysi pronesl Mike Murdock.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2020\/12\/iStock-1140365795-_-OK-1124x750.jpg\" alt=\"Pro&#x10D; v&#xE1;m detox, p&#x16F;stov&#xE1;n&#xED;, d&#x17E;usov&#xE1; nebo citronov&#xE1; dieta nepom&#x16F;&#x17E;e trvale zhubnout?\" class=\"wp-image-204845\" width=\"843\" height=\"563\" title=\"Pro&#x10D; v&#xE1;m detox, p&#x16F;stov&#xE1;n&#xED;, d&#x17E;usov&#xE1; nebo citronov&#xE1; dieta nepom&#x16F;&#x17E;e trvale zhubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1140365795-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1140365795-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1140365795-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1140365795-_-OK-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">10. Ne\u0159\u00edci si o pomoc<\/h3>\n\n<p><em>&#8220;J\u00e1 v\u0161echno zvl\u00e1dnu s\u00e1m.\u201c <\/em> Jedna z nejv\u011bt\u0161\u00edch l\u017e\u00ed, kter\u00e9 \u0159\u00edk\u00e1me sami sob\u011b. Kdy\u017e se \u010dlov\u011bk do n\u011b\u010deho pust\u00ed s\u00e1m, chv\u00edli to je v pohod\u011b. Jednou ale p\u0159ijdou chv\u00edle, kdy se nad v\u00e1mi budou stahovat mra\u010dna, nebude se v\u00e1m cht\u00edt do posilovny, nebudete m\u00edt \u010das na p\u0159\u00edpravu j\u00eddla nebo budete pot\u0159ebovat uk\u00e1zat sm\u011br a spr\u00e1vnou cestu k c\u00edli. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Sd\u00edlejte sv\u00e9 p\u0159edsevzet\u00ed a ambice s rodinou, p\u0159\u00e1teli a kolegy v pr\u00e1ci.<\/strong> M\u016f\u017eete tak vytvo\u0159it efektivn\u00ed podp\u016frn\u00e9 prost\u0159ed\u00ed, kter\u00e9 bude pracovat pro v\u00e1s, a nikoliv proti v\u00e1m. V r\u00e1mci dom\u00e1cnosti tak m\u016f\u017ee doj\u00edt k nakupov\u00e1n\u00ed zdrav\u011bj\u0161\u00edch potravin, va\u0159en\u00ed zdrav\u011bj\u0161\u00edch j\u00eddel nebo dostanete \u201epropustku\u201c na tr\u00e9nink \u010di jinou aktivitu spojenou se spln\u011bn\u00edm va\u0161eho p\u0159edsevzet\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Najd\u011bte si par\u0165\u00e1ka<\/strong>, kter\u00fd v\u00e1s nenech\u00e1 doma sed\u011bt na gau\u010di a vyt\u00e1hne v\u00e1s na tr\u00e9nink, i kdy\u017e se v\u00e1m nechce. Kdy\u017e v\u00edte, \u017ee na v\u00e1s ten druh\u00fd spol\u00e9h\u00e1, snadn\u011bji tak vyraz\u00edte na tr\u00e9nink a nevynech\u00e1te jej. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Najm\u011bte si coache.<\/strong> Jasn\u011b, m\u016f\u017eete to zvl\u00e1dnout sami, ale cesta bude dost mo\u017en\u00e1 del\u0161\u00ed a taky v\u00e1s to bude st\u00e1t v\u00edce \u00fasil\u00ed a p\u00e1d\u016f. A\u0165 u\u017e jde o fitness tren\u00e9ra, v\u00fd\u017eivov\u00e9ho specialistu, lektora ciz\u00edch jazyk\u016f nebo u\u010ditele hry na hudebn\u00ed n\u00e1stroj, vyplat\u00ed se to. <strong>Takov\u00fd \u010dlov\u011bk v\u00e1m uk\u00e1\u017ee sm\u011br, poskytne n\u00e1stroje k dosa\u017een\u00ed va\u0161eho c\u00edle a pom\u016f\u017ee v\u00e1m se postupn\u011b osamostatnit.<\/strong> Budete tak v\u0161e zvl\u00e1dat sami daleko rychleji a efektivn\u011bji. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>\u201cNedob\u00fdv\u00e1te horu, ale sami sebe,\u201d <\/em> \u0159ekl slavn\u00fd horolezec Sir Edmund Hillary. Ten jako prvn\u00ed \u010dlov\u011bk poko\u0159il Mount Everest a p\u0159itom v\u011bd\u011bl, \u017ee to nen\u00ed z\u00e1pas s horou, ale s\u00e1m se sebou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default 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<p>\u00dapln\u011b ze dne na den p\u0159evr\u00e1tit \u017eivot a cht\u00edt po sob\u011b d\u011blat des\u00edtky nov\u00fdch v\u011bc\u00ed jen proto, \u017ee jste si dali p\u0159edsevzet\u00ed, je bohu\u017eel typick\u00e1 uk\u00e1zka toho, jak jej nesplnit. Samoz\u0159ejm\u011b existuj\u00ed i v\u00fdjimky potvrzuj\u00edc\u00ed pravidlo, ale pro\u010d zbyte\u010dn\u011b riskovat a s\u00e1zet na tuto kartu. <strong>P\u0159em\u00fd\u0161lejte o tom, co v\u00e1s dovedlo do bodu, kdy chcete n\u011bco zm\u011bnit,<\/strong> a co je pot\u0159eba pro zm\u011bnu ud\u011blat. Necht\u011bjte v\u0161echno hned, <strong>bu\u010fte trp\u011bliv\u00ed, konzistentn\u00ed, hladov\u00ed po \u00fasp\u011bchu, z\u016fsta\u0148te bl\u00e1zniv\u00ed a n\u00e1sledujte svou \u017eivotn\u00ed v\u00e1\u0161e\u0148.<\/strong> Kdy\u017e to neud\u011bl\u00e1te, mo\u017en\u00e1 si jednou budete \u0159\u00edkat, co by, kdyby \u2026. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>\u201cZ\u00edt\u0159ek je prvn\u00ed pr\u00e1zdn\u00e1 str\u00e1nka knihy, kter\u00e1 jich m\u00e1 celkem 365,\u201c<\/em>  \u0159ekl Brad Paisley a j\u00e1 bych dodal, a\u0165 je tahle kn\u00ed\u017eka jedn\u00edm z mnoha va\u0161ich skv\u011bl\u00fdch \u017eivotn\u00edch p\u0159\u00edb\u011bh\u016f.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>D\u00e1v\u00e1te si novoro\u010dn\u00ed p\u0159edsevzet\u00ed? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e rady a tipy, jak splnit sv\u00e9 c\u00edle a p\u0159edsevzet\u00ed. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se i va\u0161i p\u0159\u00e1tel\u00e9 dozv\u011bd\u011bli, jak neselhat a sv\u00e1 p\u0159edsevzet\u00ed letos splnit.<\/p>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Quali sono i propositi pi\u00f9 comuni per il nuovo anno e come fare per realizzarli?<\/p>\n","protected":false},"author":65,"featured_media":370059,"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":[7902],"tags":[8018,7980,7898,7963],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-517815","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-come-dimagrire","8":"tag-allenamento-della-forza","9":"tag-motivazione","10":"tag-perdita-di-peso","11":"tag-stile-di-vita-sano","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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