{"id":538255,"date":"2024-03-22T11:48:06","date_gmt":"2024-03-22T10:48:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=538255"},"modified":"2025-05-29T14:20:43","modified_gmt":"2025-05-29T12:20:43","slug":"6-tipu-jak-zlepsit-ucinky-spalovace-tuku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/6-tipu-jak-zlepsit-ucinky-spalovace-tuku\/","title":{"rendered":"Jak podpo\u0159it \u00fa\u010dinek spalova\u010d\u016f tuk\u016f a zhubnout?"},"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\/6-tipu-jak-zlepsit-ucinky-spalovace-tuku\/#Co_jsou_spalovace_tuku\" title=\"Co jsou spalova\u010de tuku\">Co jsou spalova\u010de tuku<\/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\/6-tipu-jak-zlepsit-ucinky-spalovace-tuku\/#Jake_ucinky_muzeme_ocekavat_od_spalovacu_tuku\" title=\"Jak\u00e9 \u00fa\u010dinky m\u016f\u017eeme o\u010dek\u00e1vat od spalova\u010d\u016f tuku?\">Jak\u00e9 \u00fa\u010dinky m\u016f\u017eeme o\u010dek\u00e1vat od spalova\u010d\u016f tuku?<\/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\/6-tipu-jak-zlepsit-ucinky-spalovace-tuku\/#7_tipu_jak_zlepsit_ucinky_spalovacu_tuku_a_rychleji_zhubnout\" title=\"7 tip\u016f, jak zlep\u0161it \u00fa\u010dinky spalova\u010d\u016f tuk\u016f a rychleji zhubnout\">7 tip\u016f, jak zlep\u0161it \u00fa\u010dinky spalova\u010d\u016f tuk\u016f a rychleji zhubnout<\/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\/6-tipu-jak-zlepsit-ucinky-spalovace-tuku\/#Jaky_spalovac_tuku_si_vybrat\" title=\"Jak\u00fd spalova\u010d tuku si vybrat?\">Jak\u00fd spalova\u010d tuku si vybrat?<\/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\/6-tipu-jak-zlepsit-ucinky-spalovace-tuku\/#Jak_uzivat_spalovace_tuku\" title=\"Jak u\u017e\u00edvat spalova\u010de tuku?\">Jak u\u017e\u00edvat spalova\u010de 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\/6-tipu-jak-zlepsit-ucinky-spalovace-tuku\/#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>Na cest\u011b za hubnut\u00edm mnoho lid\u00ed sah\u00e1 po <strong>spalova\u010d\u00edch tuku<\/strong>. Tyto dopl\u0148ky v\u00fd\u017eivy sice nejsou z\u00e1zra\u010dn\u00fdmi pilulkami, kter\u00e9 budou hubnout za n\u00e1s, ale mohou b\u00fdt <strong>efektivn\u00edm dopl\u0148kem p\u0159i redukci hmotnosti<\/strong>. Zejm\u00e9na pokud se zkombinuj\u00ed s n\u011bkolika \u00fa\u010dinn\u00fdmi strategiemi. Co d\u011blat, abychom <strong>zlep\u0161ili \u00fa\u010dinky spalova\u010d\u016f tuku<\/strong> a dos\u00e1hli tak vytou\u017een\u00e9 postavy?<\/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_jsou_spalovace_tuku\"><\/span>Co jsou spalova\u010de tuku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a data-mce-href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" href=\"https:\/\/gymbeam.cz\/spalovace-tuku\">Spalova\u010de tuk\u016f<\/a> jsou suplementy, kter\u00e9 n\u00e1m mohou pomoci <strong>usnadnit cestu za vytou\u017eenou postavou<\/strong>. Jsou toti\u017e navr\u017eeny tak, abychom d\u00edky nim <strong>sp\u00e1lili o n\u011bco v\u00edce kalori\u00ed<\/strong>. Obsahuj\u00ed l\u00e1tky, kter\u00e9 <strong>mohou pomoci zv\u00fd\u0161it \u00fabytek hmotnosti, oxidaci (spalov\u00e1n\u00ed) tuk\u016f<\/strong> b\u011bhem cvi\u010den\u00ed \u010di jin\u00fdm zp\u016fsobem <strong>nastartovat metabolismus tuk\u016f<\/strong>. D\u00e1le n\u00e1s tak\u00e9 um\u00ed <strong>nakopnout do cvi\u010den\u00ed<\/strong>, d\u00edky \u010demu\u017e m\u016f\u017eeme z tr\u00e9ninku vyt\u011b\u017eit v\u00edce a <strong>zv\u00fd\u0161it tak n\u00e1\u0161 energetick\u00fd v\u00fddej<\/strong>.&nbsp;<mark data-mce-style=\"background-color: rgba(0, 0, 0, 0);\" style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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\">Typy spalova\u010d\u016f tuku<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Spalova\u010de tuk\u016f se d\u011bl\u00ed do dvou hlavn\u00edch kategori\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Jednoslo\u017ekov\u00e9<\/strong> &#8211; obsahuj\u00ed jen <strong>jednu funk\u010dn\u00ed l\u00e1tku<\/strong>, jako je nap\u0159\u00edklad <a data-mce-href=\"https:\/\/gymbeam.cz\/synefrin-90-tbl-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/synefrin-90-tbl-gymbeam.html\">synefrin<\/a> \u010di <a data-mce-href=\"https:\/\/gymbeam.cz\/l-karnitin-tabs-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/l-karnitin-tabs-gymbeam.html\">L-karnitin<\/a>.<\/p><\/li>\n\n\n\n<li><p><strong>V\u00edceslo\u017ekov\u00e9<\/strong> &#8211; <a data-mce-href=\"https:\/\/gymbeam.cz\/komplexni-spalovace\" href=\"https:\/\/gymbeam.cz\/komplexni-spalovace\">komplexn\u00ed spalova\u010de<\/a>, kter\u00e9 v sob\u011b <strong>kombinuj\u00ed \u0159adu \u00fa\u010dinn\u00fdch l\u00e1tek<\/strong>. Ty \u010dasto dopl\u0148ky dokonce p\u016fsob\u00ed <strong>synergicky<\/strong>, co\u017e znamen\u00e1, \u017ee jejich spole\u010dn\u00fd \u00fa\u010dinek je siln\u011bj\u0161\u00ed, ne\u017e kdybychom je u\u017e\u00edvali samostatn\u011b.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Potom je\u0161t\u011b rozd\u011blujeme tyto suplementy i na:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Spalova\u010de na b\u00e1zi stimulant\u016f<\/strong> \u2013 obsahuj\u00ed stimulanty, kter\u00e9 n\u00e1m mohou pomoci dodat energii a nakopnout n\u00e1s tak k v\u00fdkonu. Nej\u010dast\u011bji jde o ji\u017e zmi\u0148ovan\u00fd synefrin, ale tak\u00e9 <a data-mce-href=\"https:\/\/gymbeam.cz\/kofein-90-tab-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/kofein-90-tab-gymbeam.html\">kofein<\/a>, kter\u00fd najdeme i v <a data-mce-href=\"https:\/\/gymbeam.cz\/spalovac-tuku-green-tea-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/spalovac-tuku-green-tea-gymbeam.html\">zelen\u00e9m \u010daji<\/a>, \u010di <a data-mce-href=\"https:\/\/gymbeam.cz\/forskolin-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/forskolin-gymbeam.html\">forskolin<\/a>.<\/p><\/li>\n\n\n\n<li><p><strong>Spalova\u010de bez stimulant\u016f<\/strong> \u2013 spalova\u010de, kter\u00e9 neobsahuj\u00ed stimulanty. Do t\u00e9to kategorie pat\u0159\u00ed zmi\u0148ovan\u00fd <a data-mce-href=\"https:\/\/gymbeam.cz\/l-karnitin\" href=\"https:\/\/gymbeam.cz\/l-karnitin\">L-karnitin<\/a> \u010di <a data-mce-href=\"https:\/\/gymbeam.cz\/cla-1000-mg-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/cla-1000-mg-gymbeam.html\">CLA<\/a>.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/218293955_4117943071660708_4185021663205876431_n-1124x749.jpg\" alt=\"Jak zv\u00fd\u0161it \u00fa\u010dinky spalova\u010d\u016f tuku?\" class=\"wp-image-537375\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/218293955_4117943071660708_4185021663205876431_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/218293955_4117943071660708_4185021663205876431_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/218293955_4117943071660708_4185021663205876431_n.jpg 1440w\" 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_ucinky_muzeme_ocekavat_od_spalovacu_tuku\"><\/span>Jak\u00e9 \u00fa\u010dinky m\u016f\u017eeme o\u010dek\u00e1vat od spalova\u010d\u016f tuku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Zrychlen\u00ed metabolismu (termogenn\u00ed \u00fa\u010dinek)<\/strong> &#8211; spalova\u010de tuku obsahuj\u00edc\u00ed l\u00e1tky s termogenn\u00edm \u00fa\u010dinkem <strong>p\u0159isp\u00edvaj\u00ed k tvorb\u011b tepla v organismu<\/strong> (termogenezi). Jeliko\u017e t\u011blo na tvorbu tepla pot\u0159ebuje vynalo\u017eit <strong>energii nav\u00edc<\/strong>, odr\u00e1\u017e\u00ed se to na <strong>zv\u00fd\u0161en\u00ed kalorick\u00e9ho v\u00fddeje<\/strong>. Spalova\u010de s termogenn\u00edm \u00fa\u010dinkem mohou obsahovat jednu aktivn\u00ed l\u00e1tku, jako je nap\u0159\u00edklad kofein, nebo <a data-mce-href=\"https:\/\/gymbeam.cz\/fueburn-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/fueburn-gymbeam.html\">kombinovat v\u00edce slo\u017eek<\/a>, kter\u00e9 se vz\u00e1jemn\u011b dopl\u0148uj\u00ed.<\/p><\/li>\n\n\n\n<li><p><strong>Podporuj\u00ed tukov\u00fd metabolismus<\/strong> \u2013 spalova\u010de tuk\u016f pom\u00e1haj\u00ed <strong>sp\u00e1lit v\u00edce mastn\u00fdch kyselin (tuku)<\/strong> v r\u00e1mci energetick\u00e9ho metabolismu. Typick\u00fdm p\u0159\u00edkladem je L-karnitin, jeho\u017e \u00fakolem je p\u0159ev\u00e1\u017eet mastn\u00e9 kyseliny do bun\u011b\u010dn\u00fdch mitochondri\u00ed, kde je pak spalov\u00e1n za vzniku energie.<\/p><\/li>\n\n\n\n<li><p><strong>Mohou ovlivnit apetit<\/strong> &#8211; n\u011bkter\u00e9 spalova\u010de tuku mohou <strong>p\u0159isp\u00edvat k udr\u017een\u00ed stabiln\u00edch hodnot cukru v krvi<\/strong> (glyk\u00e9mie), co\u017e m\u016f\u017ee <strong>sn\u00ed\u017eit chu\u0165 k j\u00eddlu<\/strong>. To pom\u016f\u017ee <strong>udr\u017eet kalorick\u00fd deficit<\/strong> a zv\u00fd\u0161it \u0161anci, \u017ee si v\u00e1hu po zhubnut\u00ed udr\u017e\u00edme.&nbsp;<mark data-mce-style=\"background-color: rgba(0, 0, 0, 0);\" style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p><\/li>\n\n\n\n<li><p><strong>Mohou blokovat vst\u0159eb\u00e1v\u00e1n\u00ed n\u011bkter\u00fdch \u017eivin<\/strong> \u2013 l\u00e1tky obsa\u017een\u00e9 v n\u011bkter\u00fdch spalova\u010d\u00edch tuku mohou do jist\u00e9 m\u00edry fungovat jako <strong>blok\u00e1tory vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin<\/strong>. To znamen\u00e1, \u017ee t\u011blo nevst\u0159eb\u00e1 celou kalorickou hodnotu dan\u00e9ho j\u00eddla, a tak se zm\u00edrn\u00ed jeho kalorick\u00e1 z\u00e1t\u011b\u017e. P\u0159\u00edkladem takov\u00e9 l\u00e1tky je nap\u0159\u00edklad <a data-mce-href=\"https:\/\/gymbeam.cz\/extrakt-z-bile-fazole-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/extrakt-z-bile-fazole-gymbeam.html\"><strong>extrakt z fazole b\u00edl\u00e9<\/strong><\/a> (<em>Phaseolus vulgaris<\/em>), kter\u00e1 funguje jako <strong>blok\u00e1tor sacharid\u016f<\/strong>.&nbsp;<mark data-mce-style=\"background-color: rgba(0, 0, 0, 0);\" style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[21]<\/sup><\/mark><\/p><\/li>\n\n\n\n<li><p><strong>Podporuj\u00ed hubnut\u00ed<\/strong> \u2013 vzhledem ke v\u0161em v\u00fd\u0161e popsan\u00fdm bod\u016fm jsou spalova\u010de dobr\u00fdm pomocn\u00edkem p\u0159i hubnut\u00ed.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a data-mce-href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" href=\"https:\/\/gymbeam.cz\/spalovace-tuku\">Spalova\u010de tuku<\/a><\/strong> samoz\u0159ejm\u011b p\u0159i hubnut\u00ed <strong>neud\u011blaj\u00ed pr\u00e1ci za n\u00e1s<\/strong>, ale mohou cel\u00fd <strong>proces za vytou\u017eenou postavou o n\u011bco zjednodu\u0161it<\/strong>. Jsou jakousi n\u00e1stavbou p\u0159i procesu shazov\u00e1n\u00ed nadbyte\u010dn\u00fdch kil. M\u00e1me-li pevn\u00e9 z\u00e1klady v podob\u011b <strong>kalorick\u00e9ho deficitu<\/strong>, kter\u00e9ho m\u016f\u017eeme dos\u00e1hnout j\u00eddeln\u00ed\u010dkem a pohybem, spalova\u010de n\u00e1m mohou cestu hubnut\u00ed je\u0161t\u011b v\u00edce usnadnit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Aby suplementace spalova\u010d\u016f byla opravdu efektivn\u00ed, je t\u0159eba, abychom jim \u201ep\u0159ipravili p\u016fdu\u201c. Co tedy m\u016f\u017eeme ud\u011blat, abychom co nejv\u00edce z\u00faro\u010dili \u00fa\u010dinky t\u011bchto pomocn\u00edk\u016f a poda\u0159ilo se n\u00e1m shodit na v\u00e1ze? Pomoc\u00ed t\u011bchto n\u00e1sleduj\u00edc\u00edch tip\u016f m\u016f\u017eeme <strong>podpo\u0159it efekt spalova\u010d\u016f tuku a vyt\u011b\u017eit tak z jejich \u00fa\u010dink\u016f maximum<\/strong>.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/image00008-1124x749.jpeg\" alt=\"Jak zv\u00fd\u0161it \u00fa\u010dinky spalova\u010d\u016f tuku?\" class=\"wp-image-537391\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00008-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00008-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00008-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00008-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_tipu_jak_zlepsit_ucinky_spalovacu_tuku_a_rychleji_zhubnout\"><\/span>7 tip\u016f, jak zlep\u0161it \u00fa\u010dinky spalova\u010d\u016f tuk\u016f a rychleji zhubnout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kalorick\u00fd deficit<\/h3>\n\n\n<p>Jist\u011b u\u017e v\u00edte, \u017ee z\u00e1kladn\u00edm pravidlem p\u0159i redukci hmotnosti je <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\">kalorick\u00fd deficit<\/a><\/strong>. Nem\u016f\u017eeme hubnout, je-li n\u00e1\u0161 kalorick\u00fd p\u0159\u00edjem vy\u0161\u0161\u00ed ne\u017e v\u00fddej. A stejn\u011b tak \u00fa\u010dinek spalova\u010d\u016f tuk\u016f tak bude t\u00e9m\u011b\u0159 nulov\u00fd, pokud budeme m\u00edt vysok\u00fd energetick\u00fd p\u0159\u00edjem. Pr\u00e1v\u011b naopak, v\u00fdsledkem bude sp\u00ed\u0161e nab\u00edr\u00e1n\u00ed na v\u00e1ze.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kalorick\u00fd deficit je tak alfou a omegou p\u0159i hubnut\u00ed a spalova\u010de n\u00e1m d\u00edky ji\u017e zmi\u0148ovan\u00e9 termogenezi a dal\u0161\u00edm faktor\u016fm <strong>do jist\u00e9 m\u00edry mohou tento deficit o n\u011bco nav\u00fd\u0161it<\/strong>. Mohou n\u00e1s nap\u0159\u00edklad nakopnout p\u0159ed tr\u00e9ninkem, d\u00edky \u010demu\u017e budeme m\u00edt v\u011bt\u0161\u00ed z\u00e1pal do cvi\u010den\u00ed a pod\u00e1me i soust\u0159ed\u011bn\u011bj\u0161\u00ed a intenzivn\u011bj\u0161\u00ed v\u00fdkon, kdy sp\u00e1l\u00edme v\u00edce kalori\u00ed.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pro efektivn\u00ed a dlouhodob\u011b udr\u017eiteln\u00e9 v\u00fdsledky p\u0159i hubnut\u00ed se b\u011b\u017en\u011b doporu\u010duje <strong>kalorick\u00fd deficit ve v\u00fd\u0161i 15 &#8211; 20 %<\/strong> sou\u010dasn\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Vypo\u010dt\u011bte si, kolik energie byste m\u011bli pr\u016fm\u011brn\u011b denn\u011b p\u0159ij\u00edmat s pomoc\u00ed na\u0161\u00ed <strong><a data-mce-href=\"\/blog?p=342139\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\">online kalkula\u010dky energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin<\/a><\/strong>.<\/p><\/li>\n\n\n\n<li><p>Podle vypo\u010d\u00edtan\u00fdch \u00fadaj\u016f si tak budete moci vytvo\u0159it j\u00eddeln\u00ed\u010dek p\u0159izp\u016fsoben\u00fd p\u0159esn\u011b va\u0161im pot\u0159eb\u00e1m. Jak na to se do\u010dtete v \u010dl\u00e1nku <strong><a data-mce-href=\"\/blog?p=520912\" href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/\">J\u00eddeln\u00ed\u010dek na m\u00edru: kompletn\u00ed n\u00e1vod, jak si napl\u00e1novat stravu podle kalori\u00ed a maker.<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\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. Dostatek b\u00edlkovin<\/h3>\n\n\n<p>Abychom ze spalova\u010d\u016f tuk\u016f vyt\u011b\u017eili maximum, je t\u0159eba m\u00edt svoji stravu pod kontrolou. A pr\u00e1v\u011b s t\u00edm n\u00e1m m\u016f\u017ee pomoci <strong>j\u00eddeln\u00ed\u010dek bohat\u00fd na proteiny<\/strong>. D\u016fvodem je zejm\u00e9na to, \u017ee <strong>p\u0159isp\u00edvaj\u00ed k del\u0161\u00edmu pocitu sytosti<\/strong>, d\u00edky \u010demu\u017e toho sn\u00edme m\u00e9n\u011b. Pokud jsme po\u0159\u00e1dn\u011b syt\u00ed, m\u00e1me tak\u00e9 men\u0161\u00ed chu\u0165 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\">mlsat<\/a>, d\u00edky \u010demu\u017e m\u016f\u017eeme snadn\u011bji dodr\u017eovat kalorick\u00fd deficit.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Jak ukazuj\u00ed studie, <strong>vy\u0161\u0161\u00ed konzumace b\u00edlkovin<\/strong> se poj\u00ed s <strong>ni\u017e\u0161\u00edm rizikem nadm\u011brn\u00e9ho t\u011blesn\u00e9ho tuku<\/strong>. M\u00e1me-li z\u00e1rove\u0148 ve strav\u011b dostate\u010dn\u00e9 zastoupen\u00ed t\u00e9to makro\u017eiviny, p\u0159isp\u00edv\u00e1 to k <strong>udr\u017een\u00ed \u010di dokonce zv\u00fd\u0161en\u00ed svalov\u00e9 hmoty<\/strong>. A <strong>\u010d\u00edm v\u00edce sval\u016f m\u00e1me, t\u00edm v\u00edce energie spalujeme<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[3-5]<\/sup><\/mark><\/p>\n<p>Pro podporu \u00fa\u010dink\u016f spalova\u010d\u016f tuk\u016f tak zkuste do sv\u00e9ho j\u00eddeln\u00ed\u010dku za\u0159adit v\u00edce <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\">b\u00edlkovin<\/a>, nap\u0159. v podob\u011b <strong>masa, vaj\u00ed\u010dek, ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, <a href=\"https:\/\/gymbeam.cz\/lusteniny\">lu\u0161t\u011bnin<\/a><\/strong> \u010di <strong>rostlinn\u00fdch alternativ masa<\/strong>, jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\"><strong>tofu<\/strong><\/a>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pokud nap\u0159\u00edklad cvi\u010d\u00edte a cht\u011bli byste zhubnout, v\u00e1\u0161 p\u0159\u00edjem b\u00edlkovin by m\u011bl spadat do rozmez\u00ed <strong>1,6 \u2013 2,4 g na kg t\u011blesn\u00e9 hmotnosti<\/strong>. Dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin pro v\u00e1\u0161 organizmus tak\u00e9 m\u016f\u017eete zajistit pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/proteiny\">proteinov\u00fdch n\u00e1poj\u016f<\/a>. V p\u0159\u00edpad\u011b, \u017ee se stravujete bez masa nebo na rostlinn\u00e9 b\u00e1zi, m\u016f\u017eete vyu\u017e\u00edt rostlinn\u00fdch zdroj\u016f b\u00edlkovin a <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\">rostlinn\u00fdch protein\u016f<\/a>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[6]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Zaj\u00edm\u00e1 v\u00e1s, jak\u00fd je optim\u00e1ln\u00ed p\u0159\u00edjem b\u00edlkovin? Potom by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <strong><a data-mce-href=\"\/blog?p=492939\" href=\"https:\/\/gymbeam.cz\/blog\/kdy-a-kolik-proteinu-prijmout-pro-dosazeni-maximalnich-vysledku\/\">Kolik b\u00edlkovin j\u00edst pro r\u016fst sval\u016f, hubnut\u00ed, podporu vytrvalostn\u00edho v\u00fdkonu nebo v t\u011bhotenstv\u00ed?<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p>Jak\u00e9 funkce maj\u00ed b\u00edlkoviny v t\u011ble? Jak\u00e9 jsou jejich zdroje? A co hroz\u00ed v p\u0159\u00edpad\u011b nedostatku b\u00edlkovin? Odpov\u011bdi na tyto ot\u00e1zky a je\u0161t\u011b v\u00edce naleznete v \u010dl\u00e1nku <strong><a data-mce-href=\"\/blog?p=419511\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\">B\u00edlkoviny: Funkce v t\u011ble, optim\u00e1ln\u00ed p\u0159\u00edjem, zdroje v potravin\u00e1ch a co hroz\u00ed p\u0159i jejich nedostatku.<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-1124x751.jpg\" alt=\"Proteinov\u00fd pr\u00e1\u0161ek Just Whey\" class=\"wp-image-537409\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/DSC04834-_-OK-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Silov\u00fd tr\u00e9nink<\/h3>\n\n\n<p>Spalova\u010de tuku nejl\u00e9pe funguj\u00ed v n\u00e1vaznosti na sport. Nakopnou n\u00e1s k <strong>lep\u0161\u00edmu v\u00fdkonu, dodaj\u00ed v\u00edce energie<\/strong> a pomohou tak <strong>spalovat o n\u011bco v\u00edce kalori\u00ed<\/strong>. Kombinace silov\u00e9ho tr\u00e9ninku a spalova\u010d\u016f tuk\u016f tak m\u016f\u017ee b\u00fdt efektivn\u00edm kombem na cest\u011b za vysn\u011bnou postavou.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Silov\u00fd tr\u00e9nink je n\u00e1pomocn\u00fd p\u0159i <strong>redukci t\u011blesn\u00e9ho tuku<\/strong>, co\u017e potvrzuje i p\u0159ehled a\u017e 58 studi\u00ed, ve kter\u00e9m se uk\u00e1zalo, \u017ee <strong>silov\u00fd tr\u00e9nink<\/strong> prov\u00e1d\u011bn\u00fd po dobu nejm\u00e9n\u011b <strong>4 t\u00fddn\u016f<\/strong> pomohl <strong>sn\u00ed\u017eit mno\u017estv\u00ed t\u011blesn\u00e9ho tuku v pr\u016fm\u011bru o 1,46 %.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[7]<\/sup><\/mark><\/p>\n<p>Podle jedn\u00e9 studie se tak\u00e9 <strong>silov\u00fd tr\u00e9nink v kombinaci s kardio tr\u00e9ninkem<\/strong> uk\u00e1zal b\u00fdt <strong>efektivn\u011bj\u0161\u00ed p\u0159i redukci t\u011blesn\u00e9ho tuku<\/strong>, ne\u017e jen samotn\u00fd vytrvalostn\u00ed tr\u00e9nink. Dal\u0161\u00ed anal\u00fdza studi\u00ed zjistila, \u017ee <strong>10 t\u00fddn\u016f silov\u00e9ho tr\u00e9ninku<\/strong> m\u016f\u017ee <strong>zv\u00fd\u0161it spalov\u00e1n\u00ed kalori\u00ed o 7 %<\/strong> a <strong>sn\u00ed\u017eit mno\u017estv\u00ed tuku o 1,8 kg<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[8,9]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Krom\u011b toho <strong>silov\u00fd tr\u00e9nink buduje a udr\u017euje svalovou hmotu<\/strong>, a tak n\u00e1m pom\u00e1h\u00e1 z\u00edskat atraktivn\u00ed a vysportovanou postavu. A jak jsme ji\u017e zm\u00ednili, <strong>\u010d\u00edm v\u00edce svalov\u00e9 hmoty m\u00e1me, t\u00edm v\u00edce kalori\u00ed na\u0161e t\u011blo spaluje<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Po silov\u00e9m tr\u00e9ninku tak\u00e9 kalorie spalujeme je\u0161t\u011b dal\u0161\u00ed den \u010di dva<\/strong> tak\u0159\u00edkaj\u00edc zdarma. P\u0159i cvi\u010den\u00ed toti\u017e doch\u00e1z\u00ed k \u201epo\u0161kozen\u00ed\u201c sval\u016f a k jejich <strong>oprav\u011b, zv\u011bt\u0161en\u00ed a pos\u00edlen\u00ed t\u011blo pot\u0159ebuje vynalo\u017eit energii nav\u00edc<\/strong>. Nejbli\u017e\u0161\u00edch <strong>24 \u2013 48 hodin po silov\u00e9m cvi\u010den\u00ed<\/strong> tak <strong>spalujeme p\u0159ibli\u017en\u011b o 5 \u2013 10 % kalori\u00ed v\u00edce<\/strong> ve srovn\u00e1n\u00ed s t\u00edm, kdy\u017e bychom na tr\u00e9nink ne\u0161li. Tento jev je tak\u00e9 zn\u00e1m pod pojmem <strong>After-Burn efekt<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Krom\u011b spalov\u00e1n\u00ed kalori\u00ed silov\u00fd tr\u00e9nink p\u0159in\u00e1\u0161\u00ed tak\u00e9 dal\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to\/\">v\u00fdhody<\/a>, jako je <strong>zlep\u0161en\u00ed fyzick\u00e9ho v\u00fdkonu, kondice<\/strong>, ale i <strong>kognitivn\u00edch funkc\u00ed<\/strong> \u010di <strong>sebev\u011bdom\u00ed<\/strong>. A\u0165 u\u017e je to zved\u00e1n\u00ed \u017eeleza v posilovn\u011b nebo tr\u00e9nink s vlastn\u00ed v\u00e1hou, silov\u00fd tr\u00e9nink bychom rozhodn\u011b nem\u011bli podce\u0148ovat a m\u011bl by tvo\u0159it sou\u010d\u00e1st na\u0161\u00ed tr\u00e9ninkov\u00e9 rutiny. Pom\u016f\u017ee toti\u017e nejen <strong>efektivn\u011bji spalovat tuky<\/strong>, ale tak\u00e9 <strong>budovat siln\u00e9 a pevn\u00e9 t\u011blo a mysl<\/strong>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Hubnout se d\u00e1 r\u016fzn\u00fdmi zp\u016fsoby, a\u0165 u\u017e je to dietou, kardiem nebo silov\u00fdm tr\u00e9ninkem. Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 jsou v\u00fdhody a nev\u00fdhody t\u011bchto strategi\u00ed, pak by v\u00e1m nem\u011bl uj\u00edt \u010dl\u00e1nek <a data-mce-href=\"\/blog?p=338451\" href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?<\/strong><\/a><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-1124x749.jpg\" alt=\"silov\u00fd tr\u00e9nink\" class=\"wp-image-537425\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Kardio a HIIT tr\u00e9nink<\/h3>\n\n\n<p>Krom\u011b silov\u00e9ho tr\u00e9ninku, kter\u00fd buduje svaly a s\u00edlu, n\u00e1m pom\u016f\u017ee <strong>\u00fa\u010dinky spalova\u010d\u016f tuk\u016f dostat na maximum<\/strong> tak\u00e9 <strong>kardio \u010di HIIT tr\u00e9nink<\/strong>. Spalova\u010de toti\u017e pom\u00e1haj\u00ed <strong>zv\u00fd\u0161it spalov\u00e1n\u00ed (oxidaci) tuk\u016f b\u011bhem z\u00e1t\u011b\u017ee<\/strong>, a tak pokud je zkombinujeme s t\u011bmito aktivitami, m\u016f\u017eeme dos\u00e1hnout lep\u0161\u00edch v\u00fdsledk\u016f v podob\u011b <strong>v\u00edce sp\u00e1len\u00fdch kalori\u00ed<\/strong> a <strong>postupn\u00e9ho zbavov\u00e1n\u00ed se nadbyte\u010dn\u00fdch kil<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[20]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kardio tr\u00e9nink, a\u0165 u\u017e je to <a href=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.cz\/blog?p%3D258437&amp;sa=D&amp;source=editors&amp;ust=1748524590278526&amp;usg=AOvVaw0JnNb6bU15PW6wPyBSbhfG\">b\u011bh<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\">j\u00edzda na kole<\/a>, proch\u00e1zky v p\u0159\u00edrod\u011b \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\">turistika<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/8-benefitu-plavani-diky-kterym-skocite-do-vody-jeste-dnes\/\">plav\u00e1n\u00ed<\/a> nebo bruslen\u00ed, <strong>p\u0159isp\u00edv\u00e1 ke spalov\u00e1n\u00ed kalori\u00ed<\/strong> a tak\u00e9 <strong>pom\u00e1h\u00e1 budovat vytrvalost a posilovat zdrav\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu<\/strong>. Zat\u00edmco silov\u00fd tr\u00e9nink n\u00e1m prioritn\u011b pom\u00e1h\u00e1 tvarovat postavu, aerobn\u00ed aktivity se zase postaraj\u00ed o spalov\u00e1n\u00ed kalori\u00ed.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vliv kardio aktivit na redukci t\u011blesn\u00e9ho tuku, ale i viscer\u00e1ln\u00edho tuku potvrzuje i n\u011bkolik studi\u00ed. Nap\u0159\u00edklad <strong>anal\u00fdza 15 studi\u00ed<\/strong> uk\u00e1zala, \u017ee <strong>aerobn\u00ed cvi\u010den\u00ed se poj\u00ed s \u00fabytkem b\u0159i\u0161n\u00edho tuku<\/strong> u \u017een ve st\u0159edn\u00edm v\u011bku. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[15]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Krom\u011b kardio tr\u00e9ninku pro maximalizaci efektu spalova\u010d\u016f tuk\u016f m\u016f\u017eete do sv\u00e9 tr\u00e9ninkov\u00e9 rutiny za\u0159adit tak\u00e9 <strong>HIIT<\/strong> tr\u00e9ninky. Jedn\u00e1 se o <strong>vysoce intenzivn\u00ed intervalov\u00e9 cvi\u010den\u00ed<\/strong>, kter\u00e9 kombinuje <strong>kr\u00e1tk\u00e9 n\u00e1valy rychl\u00e9 aktivity<\/strong> <strong>s p\u0159est\u00e1vkami<\/strong>. P\u0159\u00edkladem takov\u00e9ho cvi\u010den\u00ed je <strong>tabata<\/strong>, kdy v kr\u00e1tk\u00fdch \u010dasov\u00fdch intervalech pod\u00e1v\u00e1me nejvy\u0161\u0161\u00ed v\u00fdkon. Typicky trv\u00e1 4 minuty a je rozd\u011blena na 8 kol, ve kter\u00fdch se st\u0159\u00eddaj\u00ed 20sekundov\u00e9 \u00faseky z\u00e1t\u011b\u017ee a 10sekundov\u00e9 \u00faseky odpo\u010dinku. Studie ukazuj\u00ed, \u017ee tento typ cvi\u010den\u00ed je vysoce efektivn\u00ed p\u0159i spalov\u00e1n\u00ed kalori\u00ed. Nap\u0159\u00edklad jedna studie zjistila, \u017ee <strong>lid\u00e9, kte\u0159\u00ed cvi\u010dili HIIT tr\u00e9nink 3kr\u00e1t t\u00fddn\u011b po dobu 10 t\u00fddn\u016f<\/strong>, zaznamenali <strong>v\u00fdrazn\u00e9 sn\u00ed\u017een\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku a tak\u00e9 zmen\u0161en\u00ed obvodu pasu<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[16]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>HIIT<\/strong> tr\u00e9nink je \u00fa\u010dinn\u00fdm zp\u016fsobem spalov\u00e1n\u00ed tuk\u016f za kr\u00e1tkou dobu. Podle dal\u0161\u00ed v\u011bdeck\u00e9 pr\u00e1ce tento typ tr\u00e9ninku pomohl lidem <strong>za stejnou dobu sp\u00e1lit o 30 % v\u00edce kalori\u00ed<\/strong> ne\u017e jin\u00e9 druhy sportovn\u00edch aktivit, jako nap\u0159\u00edklad j\u00edzda na kole \u010di jogging. Nav\u00edc, podobn\u011b jako p\u0159i silov\u00e9m tr\u00e9ninku, i v tomto p\u0159\u00edpad\u011b po intenzivn\u00edm tr\u00e9ninku mus\u00ed na\u0161e t\u011blo opravit cvi\u010den\u00edm \u201epo\u0161kozen\u00e9\u201c svaly \u010di \u0161lachy. No a na tyto procesy pot\u0159ebuje vynalo\u017eit energii. To se projevuje ve <strong>zv\u00fd\u0161en\u00ed klidov\u00e9ho metabolismu (RMR)<\/strong>, kdy t\u011blo spaluje v\u00edce kalori\u00ed, i kdy\u017e zrovna necvi\u010d\u00edme, stejn\u011b jako v p\u0159\u00edpad\u011b svalov\u00e9ho tr\u00e9ninku. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[10,16]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doporu\u010den\u00e1 d\u00e1vka spalova\u010de p\u0159ed kardio \u010di HIIT aktivitou n\u00e1m tak pom\u016f\u017ee sp\u00e1lit maximum kalori\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>V\u011bd\u011bli jste, \u017ee spalovat kalorie m\u016f\u017eete tak\u00e9 s pomoc\u00ed \u0161vihadla? Jednoduch\u00fd n\u00e1vod, jak na to, naleznete v \u010dl\u00e1nku <strong><a data-mce-href=\"\/blog?p=379911\" href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/\">Jak sk\u00e1kat p\u0159es \u0161vihadlo? 6 cvik\u016f a 3 HIIT tr\u00e9ninky pro intenzivn\u00ed spalov\u00e1n\u00ed kalori\u00ed<\/a><\/strong>.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-1124x749.jpeg\" alt=\"kardio tr\u00e9nink a spalova\u010de tuk\u016f\" class=\"wp-image-537095\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_jan_lesko_022023_10-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kvalitn\u00ed sp\u00e1nek<\/h3>\n\n\n<p>I kdy\u017e se to mo\u017en\u00e1 nezd\u00e1, d\u016fle\u017eit\u00fdm faktorem, kter\u00fd ovliv\u0148uje \u00fa\u010dinek spalova\u010d\u016f tuk\u016f, je tak\u00e9 <strong>sp\u00e1nek<\/strong>. <strong>Zdrav\u00e1 sp\u00e1nkov\u00e1 rutina a dostatek kvalitn\u00edho sp\u00e1nku<\/strong> mohou b\u00fdt n\u00e1pomocn\u00e9 na cest\u011b za vysn\u011bnou postavou. Jedna studie, kter\u00e1 zkoumala vliv sp\u00e1nku na n\u00e1r\u016fst hmotnosti po dobu 10 let, uk\u00e1zala, \u017ee <strong>\u017eeny, kter\u00e9 sp\u00e1valy m\u00e9n\u011b ne\u017e 6 hodin, m\u011bly vy\u0161\u0161\u00ed riziko obezity<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[11]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Nedostatek sp\u00e1nku a jeho vliv na n\u00e1r\u016fst hmotnosti potvrzuje i dal\u0161\u00ed v\u011bdeck\u00e1 pr\u00e1ce, jej\u00ed\u017e v\u00fdsledky uk\u00e1zaly, \u017ee <strong>m\u00e9n\u011b ne\u017e 7 hodin sp\u00e1nku se m\u016f\u017ee projevit na budouc\u00edm n\u00e1r\u016fstu hmotnosti<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[12]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Dal\u0161\u00ed \u0161estim\u011bs\u00ed\u010dn\u00ed v\u00fdzkum na 245 \u017een\u00e1ch potvrdil, \u017ee <strong>kvalitn\u00ed sp\u00e1nek po dobu alespo\u0148 7 hodin denn\u011b zvy\u0161uje pravd\u011bpodobnost \u00fabytku na v\u00e1ze o 33 %<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[13]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Kvalitn\u00ed a neru\u0161en\u00fd sp\u00e1nek tak m\u016f\u017ee pomoci p\u0159i zlep\u0161ov\u00e1n\u00ed \u00fa\u010dink\u016f spalova\u010d\u016f tuk\u016f<\/strong>, nebo\u0165 <strong>podporuje zdrav\u00fd \u00fabytek na hmotnosti a p\u0159edch\u00e1z\u00ed riziku nadv\u00e1hy \u010di obezity<\/strong>. D\u016fle\u017eitou roli zde hraj\u00ed pr\u00e1v\u011b <strong>hormony<\/strong>. Dostatek sp\u00e1nku je toti\u017e d\u016fle\u017eit\u00fd pro spr\u00e1vnou hladinu <strong>hormonu hladu (ghrelin)<\/strong> a <strong>hormonu sytosti (leptin)<\/strong>. Pokud je n\u00e1\u0161 sp\u00e1nek nekvalitn\u00ed nebo jsme spali m\u00e1lo hodin, hladiny t\u011bchto hormon\u016f se rozkol\u00edsaj\u00ed \u2013 hladina ghrelinu se zv\u00fd\u0161\u00ed a hladina leptinu naopak sn\u00ed\u017e\u00ed. To m\u00e1 pak za n\u00e1sledek zv\u00fd\u0161enou chu\u0165 k j\u00eddlu, zejm\u00e9na na sladk\u00e9 \u010di kalorick\u00e9 pokrmy. Naopak, na druh\u00e9 stran\u011b, <strong>m\u00e1me-li dostatek sp\u00e1nku, jsme po j\u00eddle v\u00edce nasyceni, spokojeni a nem\u00e1me chut\u011b mlsat<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[22]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Aby tedy sp\u00e1nek nesabotoval hubnut\u00ed a \u00fa\u010dinky spalova\u010d\u016f tuk\u016f, pot\u0159ebujeme dostate\u010dn\u011b sp\u00e1t, ide\u00e1ln\u011b <strong>7 a\u017e 9 hodin<\/strong>. \u010c\u00edm v\u0161ak m\u00e1me v\u011bt\u0161\u00ed fyzickou nebo psychickou z\u00e1t\u011b\u017e, t\u00edm v\u00edce nar\u016fst\u00e1 pot\u0159eba sp\u00e1nku. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[14]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Abyste optimalizovali svou sp\u00e1nkovou rutinu, nepot\u0159ebujete najednou velk\u00e9 zm\u011bny ve va\u0161em re\u017eimu. Pro za\u010d\u00e1tek posta\u010d\u00ed i <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\">mal\u00e9 kroky<\/a>, jako je nap\u0159\u00edklad <strong>omezen\u00ed p\u0159\u00edjmu kofeinu ve ve\u010dern\u00edch hodin\u00e1ch<\/strong> \u010di <strong>pou\u017e\u00edv\u00e1n\u00ed elektronick\u00fdch za\u0159\u00edzen\u00ed p\u0159ed span\u00edm<\/strong>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Pokud v\u00e1s zaujalo t\u00e9ma sp\u00e1nku v souvislosti s hubnut\u00edm, pak si ur\u010dit\u011b nenechte uj\u00edt \u010dl\u00e1nek <a data-mce-href=\"\/blog?p=295281\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\"><strong>Sp\u00e1nek: nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuk\u016f<\/strong><\/a>.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-1124x749.jpg\" alt=\"\u00fa\u010dinek spalova\u010d\u016f podpo\u0159\u00ed sp\u00e1nek\" class=\"wp-image-537111\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Zdrav\u00ed mikrobiomu<\/h3>\n\n\n<p>Stav na\u0161\u00ed st\u0159evn\u00ed fl\u00f3ry ovliv\u0148uje mnoho aspekt\u016f zdrav\u00ed, od obranyschopnosti organismu a\u017e po du\u0161evn\u00ed zdrav\u00ed. Pro udr\u017een\u00ed <strong>zdrav\u00ed mikrobiomu<\/strong> jsou dobrou volbou <strong><a href=\"https:\/\/gymbeam.cz\/probiotika\">probiotika<\/a><\/strong>. Tyto prosp\u011b\u0161n\u00e9 bakterie mohou mimo jin\u00e9 <strong>pomoci zefektivnit spalov\u00e1n\u00ed tuk\u016f<\/strong> a zv\u00fd\u0161it tak na\u0161e \u0161ance na hubnut\u00ed. To potvrzuj\u00ed i v\u00fdsledky anal\u00fdzy 15 studi\u00ed, kter\u00e1 odhalila, \u017ee <strong>lid\u00e9, kte\u0159\u00ed u\u017e\u00edvali probiotika, zaznamenali v\u011bt\u0161\u00ed pokles t\u011blesn\u00e9ho tuku, hmotnosti a tak\u00e9 BMI<\/strong> ve srovn\u00e1n\u00ed s lidmi, kte\u0159\u00ed u\u017e\u00edvali placebo. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[17,18]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Dopln\u011bn\u00ed j\u00eddeln\u00ed\u010dku o probiotika<\/strong>, a\u0165 u\u017e stravou nebo <a href=\"https:\/\/gymbeam.cz\/probiotika\">dopl\u0148ky v\u00fd\u017eivy<\/a>, tak <strong>m\u016f\u017ee pomoci podpo\u0159it \u00fa\u010dinek spalova\u010d\u016f tuku<\/strong> a p\u0159isp\u011bt nejen k redukci hmotnosti, ale tak\u00e9 celkov\u00e9mu zdrav\u00ed.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pro podporu zdrav\u00ed mikrobiomu tak\u00e9 m\u016f\u017eete do sv\u00e9ho j\u00eddeln\u00ed\u010dku za\u0159adit <strong>fermentovan\u00e9 produkty<\/strong>, kter\u00e9 jsou nabit\u00e9 prosp\u011b\u0161n\u00fdmi bakteriemi. Jsou to nap\u0159\u00edklad tradi\u010dn\u00ed kva\u0161en\u00e9 produkty, jako je kysan\u00e9 zel\u00ed, kva\u0161en\u00e1 zelenina \u010di <a href=\"https:\/\/gymbeam.cz\/kimchi-gymbeam.html\">kimchi<\/a>. \u0160anci ur\u010dit\u011b dejte tak\u00e9 kef\u00edru \u010di acidofiln\u00edmu ml\u00e9ku, kter\u00e9 jsou tak\u00e9 bohat\u00e9 na prosp\u011b\u0161n\u00e9 bakterie. Pro zdrav\u00ed mikrobiomu je tak\u00e9 d\u016fle\u017eit\u00e9 spr\u00e1vn\u011b ho \u201ekrmit\u201c, s \u010d\u00edm\u017e n\u00e1m pom\u016f\u017ee <strong><a href=\"https:\/\/gymbeam.cz\/vlaknina\">vl\u00e1knina<\/a><\/strong>, na kter\u00e9 si pochutn\u00e1 nejl\u00e9pe.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\">7. Aktivn\u00ed \u017eivotn\u00ed styl<\/h3>\n\n\n<p>V neposledn\u00ed \u0159ad\u011b, abychom efektivn\u011bji a jednodu\u0161eji spalovali tuk, je d\u016fle\u017eit\u00e9 se <strong>pravideln\u011b h\u00fdbat<\/strong>. A\u0165 u\u017e je to zmi\u0148ovan\u00fd silov\u00fd, kardio nebo HIIT tr\u00e9nink \u010di jak\u00e9koli jin\u00e9 sportovn\u00ed aktivity, <strong>pohyb a aktivn\u00ed \u017eivotn\u00ed styl <\/strong>jsou <strong>d\u016fle\u017eit\u00fdm faktorem p\u0159i podpo\u0159e \u00fa\u010dinku spalova\u010d\u016f tuku<\/strong>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ka\u017ed\u00fd pohyb se po\u010d\u00edt\u00e1 a na cest\u011b za vysn\u011bnou postavou je d\u016fle\u017eit\u00e9 za\u0159adit i <strong>co nejv\u00edce b\u011b\u017en\u00e9ho pohybu do na\u0161ich dn\u016f<\/strong>. Mohou to b\u00fdt i mal\u00e9 zm\u011bny, nap\u0159\u00edklad vybrat si schody nam\u00edsto v\u00fdtahu. Nebo na cest\u011b do pr\u00e1ce hromadnou dopravou m\u016f\u017eeme vystoupit o zast\u00e1vku d\u0159\u00edve a p\u0159ej\u00edt zbytek cesty p\u011b\u0161ky. M\u00e1me-li mo\u017enost, m\u016f\u017eeme se do pr\u00e1ce \u010di na n\u00e1kup vydat t\u0159eba na kole. Ka\u017ed\u00fd krok za aktivn\u011bj\u0161\u00edm \u017eivotn\u00edm stylem se po\u010d\u00edt\u00e1.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>M\u00e1me-li \u010das a je dobr\u00e9 po\u010das\u00ed, o v\u00edkendech se m\u016f\u017eeme vydat nap\u0159\u00edklad na celodenn\u00ed t\u00faru. B\u011bhem turistiky m\u016f\u017ee <strong>pr\u016fm\u011brn\u00e1 65kg \u017eena sp\u00e1lit p\u0159ibli\u017en\u011b 345 kcal za hodinu a pr\u016fm\u011brn\u00fd 80kg mu\u017e touto aktivitou sp\u00e1l\u00ed n\u011bco kolem 420 kcal<\/strong>. Pokud se tedy vyd\u00e1me, \u0159ekn\u011bme na <strong>6hodinovou t\u00faru<\/strong>, za cel\u00fd den <strong>sp\u00e1l\u00edme v pr\u016fm\u011bru od 2000 &#8211; 2500 kcal<\/strong>. A to u\u017e je p\u011bkn\u00e9 \u010d\u00edslo, \u017ee? <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[19]<\/sup><\/mark><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-1124x750.jpg\" alt=\"turistika\" class=\"wp-image-537441\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1330674032-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n<p>A i kdy\u017e jsme o v\u00edkendech doma, st\u00e1le m\u016f\u017eeme podniknout kroky k tomu, abychom byli aktivn\u011bj\u0161\u00ed a spalovali kalorie. M\u016f\u017eeme si r\u00e1no zaj\u00edt do fitka, odpoledne na proch\u00e1zku do parku \u010di si j\u00edt zaplavat. Krom\u011b toho, <strong>kalorie m\u016f\u017eeme p\u00e1lit dokonce i p\u0159i dom\u00e1c\u00edch prac\u00edch<\/strong>, a tak spojit p\u0159\u00edjemn\u00e9 s u\u017eite\u010dn\u00fdm.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>To, jak\u00fd \u017eivotn\u00ed styl vedeme, m\u00e1 velk\u00fd vliv tak\u00e9 na to, jak efektivn\u011b spalujeme tuk<\/strong>. Je obrovsk\u00fd rozd\u00edl mezi aktivn\u00edm a pasivn\u00edm p\u0159\u00edstupem k \u017eivotu. Pokud se pravideln\u011b h\u00fdbeme, n\u00e1\u0161 \u017eivotn\u00ed styl je pestr\u00fd a pln\u00fd r\u016fzn\u00fdch aktivit, m\u016f\u017ee n\u00e1m to pomoci shodit nadbyte\u010dn\u00e1 kila a udr\u017eovat si vysn\u011bnou v\u00e1hu.<\/p>\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_spalovac_tuku_si_vybrat\"><\/span>Jak\u00fd spalova\u010d tuku si vybrat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Abychom vyt\u011b\u017eili co nejv\u00edce z \u00fa\u010dink\u016f spalova\u010de, Ide\u00e1ln\u00ed volbou m\u016f\u017ee b\u00fdt vsadit na <strong>v\u00edceslo\u017ekov\u00fd spalova\u010d tuku se stimulanty<\/strong>, jako je nap\u0159\u00edklad <strong>kofein<\/strong> a <strong>synefrin<\/strong> dopln\u011bn\u00fd o <strong>extrakt ze zelen\u00e9ho \u010daje<\/strong> (EGCG). Jedn\u00e1 se o \u00fa\u010dinn\u00e9 kombo, kter\u00e9 funguje skv\u011ble synergicky. Hod\u00ed se p\u0159edev\u0161\u00edm p\u0159ed tr\u00e9ninkem, kdy n\u00e1s po\u0159\u00e1dn\u011b nakopne k v\u00fdkonu a budeme tak spalovat v\u00edce kalori\u00ed. Chceme-li v\u0161ak spalova\u010d u\u017e\u00edvat p\u0159ed tr\u00e9ninkem ve ve\u010dern\u00edch hodin\u00e1ch, bude lep\u0161\u00ed se stimulant\u016fm vyhnout a vsadit na jin\u00fd typ spalova\u010de.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07-843x1124.jpeg\" alt=\"\" class=\"wp-image-537459\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_andrea_rajdikova_072023_07.jpeg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Vybereme-li si komplexn\u00ed spalova\u010d s obsahem v\u00edce l\u00e1tek, jeho \u00fa\u010dinek m\u016f\u017eeme je\u0161t\u011b v\u00edce podpo\u0159it jednoslo\u017ekov\u00fdm spalova\u010dem s obsahem l\u00e1tky, kter\u00e1 v komplexn\u00edm spalova\u010di nen\u00ed. M\u016f\u017ee se jednat nap\u0159\u00edklad o <strong>karnitin<\/strong>, <strong>forskolin<\/strong> \u010di <strong>garcinin<\/strong>. A m\u00e1me-li dostate\u010dn\u00e9 znalosti, m\u016f\u017eeme si i sami vyskl\u00e1dat vlastn\u00ed spalova\u010d z jednoslo\u017ekov\u00fdch l\u00e1tek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud hled\u00e1te spolehliv\u00fd spalova\u010d tuku s pe\u010dliv\u011b vybran\u00fdm slo\u017een\u00edm, mo\u017en\u00e1 by pro v\u00e1s dobrou volbou mohly b\u00fdt tyto spalova\u010de z na\u0161\u00ed nab\u00eddky:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong><a data-mce-href=\"https:\/\/gymbeam.cz\/fueburn-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/fueburn-gymbeam.html\">FueBurn<\/a><\/strong> \u2013 komplexn\u00ed termogenn\u00ed spalova\u010d tuku, kter\u00fd je \u00fa\u010dinn\u00fdm spojen\u00edm <strong>kofeinu, synefrinu, extraktu ze zelen\u00e9ho \u010daje<\/strong> a dal\u0161\u00edch l\u00e1tek, jako je <strong>kapsaicin, extrakt ze z\u00e1zvoru<\/strong> \u010di <strong>forskolin<\/strong>.<\/p><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/spalovac-tuku-nero-120-kaps-gymbeam.html\">Nero<\/a><\/strong> &#8211; slo\u017een\u00ed tohoto v\u00edceslo\u017ekov\u00e9ho spalova\u010de sest\u00e1v\u00e1 z kombinace <strong>kofeinu<\/strong> a <strong>l-karnitinu<\/strong>. Je dopln\u011bn i o extrakty ze <strong>zelen\u00e9 k\u00e1vy, zelen\u00e9ho, \u010dern\u00e9ho a b\u00edl\u00e9ho \u010daje<\/strong>.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/spalovac-tuku-beast-burn-beastpink.html\">BeastBurn<\/a><\/strong> &#8211; je komplexn\u00ed spalova\u010d tuku se slo\u017een\u00edm <strong>speci\u00e1ln\u011b navr\u017een\u00fdm pro \u017eeny<\/strong>. Obsahuje <strong>kofein, synefrin, l-karnitin, rostlinn\u00e9 extrakty<\/strong> a <strong>vitam\u00edny<\/strong>.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/spalovac-tuku-night-burn-beastpink.html\">NightBurn<\/a><\/strong> \u2013 typ spalova\u010de <strong>bez stimulant\u016f<\/strong> ur\u010den\u00fd pro v\u0161echny, kte\u0159\u00ed by cht\u011bli <strong>spalovat tuk i v noci b\u011bhem sp\u00e1nku<\/strong>. Obsahuje komplex \u00fa\u010dinn\u00fdch l\u00e1tek, mezi kter\u00fdmi najdete i <strong>l-karnitin<\/strong>.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/appetite-control-beastpink.html\">Appetite Control<\/a><\/strong> &#8211; je ur\u010den pro ty, kte\u0159\u00ed by cht\u011bli <strong>dostat pod kontrolu neust\u00e1l\u00fd hlad a chut\u011b na sladk\u00e1 \u010di slan\u00e1 j\u00eddla<\/strong>. Krom\u011b dal\u0161\u00edch l\u00e1tek obsahuje i ji\u017e zmi\u0148ovan\u00fd <strong>extrakt z b\u00edl\u00fdch fazol\u00ed<\/strong>, kter\u00fd funguje jako blok\u00e1tor sacharid\u016f.<\/li>\n<\/ul>\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>Cht\u011bli byste se dozv\u011bd\u011bt v\u00edce o tom, jak si vybrat i pou\u017e\u00edvat spalova\u010d tuk\u016f? Potom by v\u00e1m nem\u011bl uj\u00edt \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-a-pouzivat-ten-nejucinnejsi-spalovac-tuku\/\">Jak vybrat a pou\u017e\u00edvat ten nej\u00fa\u010dinn\u011bj\u0161\u00ed spalova\u010d tuku?<\/a><\/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>A pokud byste se cht\u011bli dozv\u011bd\u011bt v\u00edce o dal\u0161\u00edch aktivn\u00edch l\u00e1tk\u00e1ch, pak si ur\u010dit\u011b nenechte uj\u00edt ani tyto \u010dl\u00e1nky:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/l-karnitin-a-jeho-11-skvelych-vedlejsich-ucinku\/\">Karnitin: \u00fa\u010dinky na hubnut\u00ed, sportovn\u00ed v\u00fdkon, mozek a dal\u0161\u00ed oblasti zdrav\u00ed.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/synefrin-jaky-vliv-ma-na-zrychleni-metabolismu-hubnuti-a-jak-ho-davkovat\/\">Synefrin: Jak\u00fd vliv m\u00e1 na zrychlen\u00ed metabolismu, hubnut\u00ed a jak jej d\u00e1vkovat?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/kofein-pred-treninkem-funkce-vyhody-rizika-a-davkovani\/\">Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed.<\/a><\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_uzivat_spalovace_tuku\"><\/span>Jak u\u017e\u00edvat spalova\u010de tuku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud za\u010d\u00edn\u00e1te suplementovat spalova\u010d tuku, prvn\u00edm krokem je <strong>d\u016fkladn\u00e9 prostudov\u00e1n\u00ed jeho d\u00e1vkov\u00e1n\u00ed<\/strong>. Pokud jde o spalova\u010de na b\u00e1zi <strong>stimulant\u016f<\/strong>, je ide\u00e1ln\u00ed je u\u017e\u00edvat <strong>30 \u2013 45 minut p\u0159ed tr\u00e9ninkem<\/strong>, aby se maximalizoval jejich \u00fa\u010dinek. Spalova\u010de tuku mohou b\u00fdt ve <strong>form\u011b tablet<\/strong>, ale tak\u00e9 v <strong>tekut\u00e9 form\u011b<\/strong>, a tak si u n\u011bkter\u00fdch m\u016f\u017eete vybrat variantu, kter\u00e1 v\u00e1m l\u00e9pe vyhovuje. Pokud si vyberete spalova\u010d s obsahem <strong>kofeinu<\/strong>, pak si dejte pozor, abyste <strong>nep\u0159ekro\u010dili jeho bezpe\u010dnou denn\u00ed d\u00e1vku<\/strong>. U pr\u016fm\u011brn\u00e9 dosp\u011bl\u00e9 osoby by toti\u017e p\u0159\u00edjem kofeinu nem\u011bl p\u0159ekro\u010dit <strong>400 mg\/den ze v\u0161ech jeho zdroj\u016f<\/strong>.&nbsp;<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[23]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i u\u017e\u00edv\u00e1n\u00ed spalova\u010d\u016f je tak\u00e9 d\u016fle\u017eit\u00e9 db\u00e1t na <strong>dostate\u010dn\u00fd pitn\u00fd re\u017eim<\/strong>. Jeliko\u017e n\u011bkter\u00e9 maj\u00ed termogenn\u00ed efekt a p\u0159i jejich u\u017e\u00edv\u00e1n\u00ed se m\u016f\u017eeme v\u00edce potit, nem\u011bli bychom zapom\u00ednat na pravideln\u00e9 dopl\u0148ov\u00e1n\u00ed tekutin.<\/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>Spalova\u010de n\u00e1m mohou <strong>pomoci s odbour\u00e1v\u00e1n\u00edm tuk\u016f<\/strong> a b\u00fdt tak o p\u00e1r kilo leh\u010d\u00ed, ale je d\u016fle\u017eit\u00e9 jejich \u00fa\u010dinek podpo\u0159it. Sami toti\u017e celou pr\u00e1ci za n\u00e1s nevykonaj\u00ed. P\u0159i redukci hmotnosti je d\u016fle\u017eit\u00fd p\u0159edev\u0161\u00edm <strong>kalorick\u00fd deficit<\/strong>, ale tak\u00e9 <strong>vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek<\/strong> bohat\u00fd nejen na b\u00edlkoviny, ale tak\u00e9 zdrav\u00e9 tuky, vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky. Spalov\u00e1n\u00ed tuk\u016f m\u016f\u017eete podpo\u0159it i <strong>fyzickou aktivitou<\/strong>, jako je silov\u00e9 cvi\u010den\u00ed, ale tak\u00e9 kardio \u010di HIIT tr\u00e9nink. Abyste je\u0161t\u011b v\u00edce zn\u00e1sobili \u00fa\u010dinek spalova\u010d\u016f tuku, je tak\u00e9 t\u0159eba db\u00e1t na <strong>kvalitn\u00ed sp\u00e1nek<\/strong> a posv\u00edtit si m\u016f\u017eete tak\u00e9 na zdrav\u00ed mikrobiomu. Kombinace t\u011bchto tip\u016f v\u00e1m tak m\u016f\u017ee pomoci na cest\u011b za vysn\u011bnou postavou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyzkou\u0161eli jste u\u017e spalova\u010de tuk\u016f? Pod\u011blte se s n\u00e1mi o va\u0161e zku\u0161enosti p\u0159i hubnut\u00ed. A pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm mezi va\u0161e zn\u00e1m\u00e9. Mo\u017en\u00e1 jim tak pom\u016f\u017eete zefektivnit jejich snahu zhubnout.<\/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>Spalova\u010de tuk\u016f n\u00e1m mohou pomoci na cest\u011b za vysn\u011bnou postavou. Jak z \u00fa\u010dinku vyt\u011b\u017eit co nejv\u00edce, abychom efektivn\u011b shazovali necht\u011bn\u00e1 kila? Odpov\u011bdi odhal\u00ed \u010dl\u00e1nek.<\/p>\n","protected":false},"author":218,"featured_media":536999,"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":[6501,6369,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-538255","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-doplnky-vyzivy-cs","9":"tag-hubnuti","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak podpo\u0159it \u00fa\u010dinek spalova\u010d\u016f tuk\u016f a zhubnout? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zv\u00fd\u0161it \u00fa\u010dinky spalova\u010de tuku a rychle zhubnout? 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