{"id":565710,"date":"2024-05-12T08:00:00","date_gmt":"2024-05-12T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=565710"},"modified":"2025-05-21T14:42:54","modified_gmt":"2025-05-21T12:42:54","slug":"guida-comprovata-per-avere-il-six-pack-dieta-e-routine-di-allenamento-per-addominali-scolpiti","status":"publish","type":"post","link":"https:\/\/gymbeam.it\/blog\/guida-comprovata-per-avere-il-six-pack-dieta-e-routine-di-allenamento-per-addominali-scolpiti\/","title":{"rendered":"Guida comprovata per avere il six pack: dieta e routine di allenamento per addominali scolpiti"},"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\/guida-comprovata-per-avere-il-six-pack-dieta-e-routine-di-allenamento-per-addominali-scolpiti\/#Co_je_nejdulezitejsi_pro_dosazeni_six-packu\" title=\"Co je nejd\u016fle\u017eit\u011bj\u0161\u00ed pro dosa\u017een\u00ed six-packu?\">Co je nejd\u016fle\u017eit\u011bj\u0161\u00ed pro dosa\u017een\u00ed six-packu?<\/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\/guida-comprovata-per-avere-il-six-pack-dieta-e-routine-di-allenamento-per-addominali-scolpiti\/#Jak_zhubnout_bricho_a_ziskat_six-pack\" title=\"Jak zhubnout b\u0159icho a z\u00edskat six-pack?\">Jak zhubnout b\u0159icho a z\u00edskat six-pack?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.it\/blog\/guida-comprovata-per-avere-il-six-pack-dieta-e-routine-di-allenamento-per-addominali-scolpiti\/#10_tipu_na_six-pack\" title=\"10 tip\u016f na six-pack\">10 tip\u016f na six-pack<\/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.it\/blog\/guida-comprovata-per-avere-il-six-pack-dieta-e-routine-di-allenamento-per-addominali-scolpiti\/#Jak_na_vyrysovane_bricho_pomoci_stravy\" title=\"Jak na vyr\u00fdsovan\u00e9 b\u0159icho pomoc\u00ed stravy?\">Jak na vyr\u00fdsovan\u00e9 b\u0159icho pomoc\u00ed stravy?<\/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.it\/blog\/guida-comprovata-per-avere-il-six-pack-dieta-e-routine-di-allenamento-per-addominali-scolpiti\/#Jak_na_vyrysovane_bricho_pomoci_treninku\" title=\"Jak na vyr\u00fdsovan\u00e9 b\u0159icho pomoc\u00ed tr\u00e9ninku?\">Jak na vyr\u00fdsovan\u00e9 b\u0159icho pomoc\u00ed tr\u00e9ninku?<\/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.it\/blog\/guida-comprovata-per-avere-il-six-pack-dieta-e-routine-di-allenamento-per-addominali-scolpiti\/#Co_dal\" title=\"Co d\u00e1l?\">Co d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.it\/blog\/guida-comprovata-per-avere-il-six-pack-dieta-e-routine-di-allenamento-per-addominali-scolpiti\/#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>Pat\u0159\u00ed vyr\u00fdsovan\u00e9 b\u0159icho neboli six-pack mezi va\u0161e vysn\u011bn\u00e9 c\u00edle? Rozhodn\u011b v tom nejste sami. Viditeln\u00e9 b\u0159i\u0161n\u00ed svaly na vysportovan\u00e9m t\u011ble jsou modern\u00edm symbolem estetick\u00e9 dokonalosti, kter\u00e1 je v\u0161ak velmi \u010dasto pom\u00edjiv\u00e1. N\u011bkdo m\u00e1 d\u00edky genetick\u00e9 v\u00fdh\u0159e v loterii six-pack celoro\u010dn\u011b i bez v\u011bt\u0161\u00ed n\u00e1mahy a jin\u00fd se k n\u011bmu mus\u00ed dopracovat n\u00e1ro\u010dn\u011bj\u0161\u00ed a klikat\u011bj\u0161\u00ed cestou. Nemus\u00edte se ale b\u00e1t, nejedn\u00e1 se o \u017e\u00e1dn\u00fd v\u00fdstup na Mt. Everest. <strong>Sta\u010d\u00ed dlouhodob\u011b ud\u011blat ve sv\u00e9m \u017eivotn\u00edm stylu p\u00e1r zm\u011bn a konzistentn\u011b na sv\u00e9m c\u00edli pracovat.<\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_nejdulezitejsi_pro_dosazeni_six-packu\"><\/span>Co je nejd\u016fle\u017eit\u011bj\u0161\u00ed pro dosa\u017een\u00ed six-packu? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Skute\u010dnost, zda m\u00e1me nebo nem\u00e1me vyr\u00fdsovan\u00e9 svaly na b\u0159i\u0161e, neovlivn\u00edme pouze cvi\u010den\u00edm. Vliv maj\u00ed i jin\u00e9 faktory. Bohu\u017eel se ale st\u00e1le setk\u00e1v\u00e1me s internetov\u00fdmi \u010dl\u00e1nky a zn\u00e1m\u00fdmi lidmi, kte\u0159\u00ed tvrd\u00ed, \u017ee na vypracovan\u00e9 b\u0159icho nejl\u00e9pe funguje d\u011blat denn\u011b stovky sed-leh\u016f. Pokud pat\u0159\u00edte mezi d\u011bti devades\u00e1tek, mo\u017en\u00e1 si pamatujete, jak popov\u00e1 princezna <a href=\"https:\/\/www.lifeandstylemag.com\/posts\/britney-spears-ab-workout-151365\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Britney Spears<\/a> v dob\u011b nejv\u011bt\u0161\u00ed sl\u00e1vy tvrdila, \u017ee <strong>denn\u011b d\u011bl\u00e1 1000 sed-leh\u016f.<\/strong> Pro jej\u00ed vypracovan\u00e9 b\u0159icho ji obdivoval cel\u00fd sv\u011bt. V n\u011bkter\u00fdch rozhovorech ale zapomn\u011bla zm\u00ednit, \u017ee k tomu je\u0161t\u011b b\u011bh\u00e1, cvi\u010d\u00ed j\u00f3gu a denn\u011b piluje tane\u010dn\u00ed choreografie. Nejsp\u00ed\u0161 tak\u00e9 dr\u017eela p\u0159\u00edsnou dietu, a to v\u0161e pod dohledem p\u0159\u00edsn\u00fdch tren\u00e9r\u016f. To ale neznamen\u00e1, \u017ee kdy\u017e napodob\u00edme jej\u00ed pl\u00e1n, z\u00edsk\u00e1me stejn\u00e9 v\u00fdsledky. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pravda je takov\u00e1, \u017ee <strong>pro odhalen\u00ed b\u0159i\u0161n\u00edch sval\u016f je pot\u0159eba m\u00edt ur\u010dit\u00e9 procento tuku v t\u011ble.<\/strong> To je ovlivn\u011bno zd\u011bd\u011bn\u00fdmi genetick\u00fdmi p\u0159edpoklady po rodi\u010d\u00edch, kter\u00e9 rozhoduj\u00ed i o rozm\u00edst\u011bn\u00ed tuku v t\u011ble. Geny maj\u00ed obrovsk\u00fd vliv na to, jestli se n\u00e1m b\u0159i\u0161\u00e1ky objevuj\u00ed t\u0159eba s 22 % tuku v t\u011ble nebo mus\u00edme zhubnout a\u017e na 18 % nebo m\u00e9n\u011b (v p\u0159\u00edpad\u011b \u017eeny). <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nav\u00edc <strong>ne ka\u017ed\u00fd z n\u00e1s m\u016f\u017ee m\u00edt six-pack, n\u011bkdo se mus\u00ed spokojit s four-packem a jin\u00fd m\u00e1 dokonce eight-pack. <\/strong>O tom zase rozhoduje anatomie p\u0159\u00edm\u00e9ho b\u0159i\u0161n\u00edho svalu, kter\u00fd p\u0159ek\u0159i\u017euj\u00ed vazivov\u00e9 pruhy. Ty od sebe odd\u011bluj\u00ed jednotliv\u00e9 cihli\u010dky a ka\u017ed\u00fd z n\u00e1s jich m\u016f\u017ee m\u00edt lehce odli\u0161n\u00fd po\u010det. Tak\u017ee a\u017e se n\u00e1m poda\u0159\u00ed zhubnout a b\u0159i\u0161n\u00ed svaly dostate\u010dn\u011b pos\u00edlit, m\u016f\u017eeme se t\u011b\u0161it na p\u0159ekvapen\u00ed, zda se n\u00e1m objev\u00ed 4, 6 nebo 8 cihli\u010dek. Pokud budou jen 4, nemus\u00edte b\u00fdt zklaman\u00ed. Stejn\u00fd po\u010det m\u011bl i <a href=\"https:\/\/www.builtreport.com\/arnold-schwarzenegger-four-pack-abs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Arnold Schwarzenegger<\/a> v dob\u011b nejv\u011bt\u0161\u00ed vyr\u00fdsovanosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, pro\u010d samotn\u00e9 cvi\u010den\u00ed b\u0159icha nesta\u010d\u00ed na jeho zhubnut\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sklapova\u010dky a sedy-lehy: Pro\u010d v\u00e1m nepom\u016f\u017eou zhubnout b\u0159icho?<\/strong><\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1124x749.jpg\" alt=\"Jak na six-pack?\" class=\"wp-image-352983\" width=\"843\" height=\"562\" title=\"Jak na six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_zhubnout_bricho_a_ziskat_six-pack\"><\/span>Jak zhubnout b\u0159icho a z\u00edskat six-pack? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V\u011bt\u0161in\u011b z n\u00e1s se b\u0159i\u0161n\u00ed svaly skr\u00fdvaj\u00ed pod vrstvou tuku, co\u017e je ale naprosto p\u0159irozen\u00e9 i z evolu\u010dn\u00edho hlediska. Pokud je chceme uk\u00e1zat sv\u011btu a vyr\u00fdsovat, bude pot\u0159eba celkov\u011b zhubnout.<strong> To se neobejde bez komplexn\u00edho p\u0159\u00edstupu, kter\u00fd zast\u0159e\u0161uje <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a><strong>. <\/strong>Ten nastane v p\u0159\u00edpad\u011b, \u017ee si n\u00e1\u0161 udr\u017eovac\u00ed p\u0159\u00edjem (nehubneme ani nep\u0159ib\u00edr\u00e1me) sn\u00ed\u017e\u00edme o 10\u2013\u206020 % nebo o 500 kcal. Postupn\u011b tak jednodu\u0161e za\u010dneme hubnout. Toho m\u016f\u017eeme dos\u00e1hnout sn\u00ed\u017een\u00edm energetick\u00e9ho p\u0159\u00edjmu ze stravy (dietou), zv\u00fd\u0161en\u00fdm v\u00fddejem energie pomoc\u00ed pohybu a sportu v pr\u016fb\u011bhu dne nebo <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kombinac\u00ed t\u011bchto dvou p\u0159\u00edstup\u016f.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V cest\u011b za vyr\u00fdsovan\u00fdm b\u0159ichem bychom nem\u011bli zapomenout ani na <strong>komplexn\u00ed silov\u00fd tr\u00e9nink, bez kter\u00e9ho se neobejde \u017e\u00e1dn\u00e1 zm\u011bna postavy.<\/strong> Cviky na b\u0159icho jsou pak nejlep\u0161\u00ed k c\u00edlen\u00e9mu pos\u00edlen\u00ed t\u00e9to oblasti. B\u0159i\u0161n\u00ed svaly jsou toti\u017e stejn\u00e9 jako kter\u00e9koliv jin\u00e9. Bez dostate\u010dn\u00e9 z\u00e1t\u011b\u017ee se samy nezv\u011bt\u0161\u00ed a nebudou tolik vid\u011bt. Dodr\u017eov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku a tr\u00e9ninkov\u00e9ho pl\u00e1nu nejl\u00e9pe podpo\u0159\u00edme, kdy\u017e budeme dob\u0159e sp\u00e1t a starat se o sv\u00e9 psychick\u00e9 zdrav\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Zaj\u00edmaj\u00ed v\u00e1s z\u00e1kladn\u00ed doporu\u010den\u00ed a konkr\u00e9tn\u00ed kroky pro hubnut\u00ed b\u0159icha? Pak by v\u00e1m nem\u011bl uniknout n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu. <\/strong><\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Jak zhubnout b&#x159;icho?\" class=\"wp-image-352969\" width=\"843\" height=\"563\" title=\"Jak zhubnout b&#x159;icho?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_tipu_na_six-pack\"><\/span>10 tip\u016f na six-pack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Six-packu nejl\u00e9pe dos\u00e1hneme pomoc\u00ed jednoduch\u00fdch zm\u011bn v j\u00eddeln\u00ed\u010dku i tr\u00e9ninkov\u00e9m pl\u00e1nu. \u00dapravou stravy sn\u00ed\u017e\u00edme sv\u016fj kalorick\u00fd p\u0159\u00edjem, \u010d\u00edm\u017e snadn\u011bji dos\u00e1hneme kalorick\u00e9ho deficitu. T\u00edm podpo\u0159\u00edme hubnut\u00ed a sn\u00ed\u017een\u00ed procenta t\u011blesn\u00e9ho tuku. Spr\u00e1vn\u00fdm cvi\u010den\u00edm a posilov\u00e1n\u00edm si zase vybudujeme perfektn\u011b vypracovan\u00e9 b\u0159icho.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_na_vyrysovane_bricho_pomoci_stravy\"><\/span>Jak na vyr\u00fdsovan\u00e9 b\u0159icho pomoc\u00ed stravy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<h3 class=\"wp-block-heading\">1. Za\u010dn\u011bte pomalu a b\u011b\u017ete na to s rozumem<\/h3>\n\n<p>Cesta za vypracovan\u00fdm b\u0159ichem nen\u00ed \u017e\u00e1dn\u00fd sprint, ale sp\u00ed\u0161 b\u011bh na dlouhou tra\u0165. Proto mus\u00edme d\u00e1t pozor, abychom nep\u0159ep\u00e1lili za\u010d\u00e1tek. Pokud se do toho pust\u00edme ve stylu v\u0161echno, nebo nic a hubnut\u00ed odstartujeme t\u0159eba hladovkou nebo drastick\u00fdm sn\u00ed\u017een\u00edm energetick\u00e9ho p\u0159\u00edjmu na polovinu, nejsp\u00ed\u0161 n\u00e1m brzy dojde dech. Z\u00e1rove\u0148 se mohou objevit zdravotn\u00ed pot\u00ed\u017ee, kter\u00e9 souvis\u00ed s <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-deje-s-telem-kdyz-malo-jite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00edzk\u00fdm p\u0159\u00edjmem stravy.<\/a> <strong>S\u00edly je lep\u0161\u00ed rozlo\u017eit na celou d\u00e9lku trati a zm\u011bny v j\u00eddeln\u00ed\u010dku i dal\u0161\u00edch \u017eivotn\u00edch oblastech zapracov\u00e1vat postupn\u011b. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Pro za\u010d\u00e1tek si nastav\u00edme kalorick\u00fd deficit v rozmez\u00ed 10\u201330 %. V\u011bt\u0161\u00ed hodnoty nejsou z dlouhodob\u00e9ho hlediska udr\u017eiteln\u00e9 a mohou p\u0159edstavovat i zdravotn\u00ed riziko.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu<\/strong><\/a> v\u00e1m na z\u00e1klad\u011b t\u011blesn\u00fdch parametr\u016f a ka\u017edodenn\u00edch aktivit spo\u010d\u00edt\u00e1 p\u0159\u00edjem kalori\u00ed a makro\u017eivin (b\u00edlkoviny, sacharidy, tuky).<\/li>\n\n\n\n<li>P\u0159i sestavov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku na hubnut\u00ed bychom se nem\u011bli \u0159\u00eddit jen vypo\u010d\u00edtan\u00fdmi \u010d\u00edsly, ale tak\u00e9 pravidly zdrav\u00e9 stravy. S t\u00edm m\u016f\u017ee pomoci nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\">zdrav\u00fd tal\u00ed\u0159<\/a>, kter\u00fd se hod\u00ed na odhad velikosti porce b\u00edlkovin, sacharid\u016f i tuk\u016f v jednom chodu.<\/li>\n\n\n\n<li>Kone\u010dn\u00e9 mno\u017estv\u00ed pak uprav\u00edme podle toho, kolik chceme m\u00edt v j\u00eddle kalori\u00ed a jednotliv\u00fdch makro\u017eivin.<\/li>\n\n\n\n<li>Z\u00edsk\u00e1me tak z\u00e1kladn\u00ed doporu\u010den\u00ed, podle kter\u00e9ho se m\u016f\u017eeme za\u010d\u00edt \u0159\u00eddit a sledovat, jak na\u0161e t\u011blo na zm\u011bny reaguje. Ide\u00e1ln\u00ed je sledovat t\u011blesnou hmotnost a n\u011bkolik dal\u0161\u00edch t\u011blesn\u00fdch parametr\u016f, jako je obvod pasu, b\u0159icha, bok\u016f nebo stehen.<\/li>\n\n\n\n<li>Podle v\u00fdsledk\u016f si pak m\u016f\u017eeme t\u0159eba po m\u011bs\u00edci \u010di del\u0161\u00ed dob\u011b hodnoty upravit.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud si chcete sv\u016fj p\u0159\u00edjem energie i makro\u017eivin sledovat detailn\u011bji, pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00fd n\u00e1vod, jak po\u010d\u00edtat kalorie, a dos\u00e1hnout tak sv\u00fdch c\u00edl\u016f.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Za jak dlouho zhubnete kilogram tuku? <\/h4>\n\n<p><strong>Pro zhubnut\u00ed 1 kg tuku je pot\u0159eba sp\u00e1lit 7700 kcal. <\/strong>Pro za\u010d\u00e1tek se na z\u00e1klad\u011b zm\u011bn v j\u00eddeln\u00ed\u010dku dostaneme do ka\u017edodenn\u00edho kalorick\u00e9ho deficitu 500 kcal.<strong> <\/strong>I kdy\u017e se to na prvn\u00ed pohled m\u016f\u017ee zd\u00e1t jako obrovsk\u00e9 \u010d\u00edslo, nen\u00ed to tak. S t\u00edmto deficitem se n\u00e1m toti\u017e m\u016f\u017ee poda\u0159it sp\u00e1lit kilo tuku ji\u017e za 15 dn\u00ed. Za m\u011bs\u00edc se tak m\u016f\u017eeme rozlou\u010dit se 2 kg tuku, co\u017e je ide\u00e1ln\u00ed tempo hubnut\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1124x749.jpg\" alt=\"Jak vyr&#xFD;sovat b&#x159;icho?\" class=\"wp-image-353117\" width=\"843\" height=\"562\" title=\"Jak vyr&#xFD;sovat b&#x159;icho?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Pl\u00e1nujte j\u00eddlo dop\u0159edu a krabi\u010dkujte <\/h3>\n\n<p>Kvalitn\u00ed p\u0159\u00edprava je polovina \u00fasp\u011bchu, a to i p\u0159i zm\u011bn\u011b j\u00eddeln\u00ed\u010dku. Kdy\u017e u\u017e m\u00e1me napl\u00e1novan\u00e9, co budeme v pr\u016fb\u011bhu dne j\u00edst, nakoup\u00edme v\u0161e pot\u0159ebn\u00e9 a m\u016f\u017eeme se pustit do va\u0159en\u00ed. <strong>Nen\u00ed nutn\u00e9 m\u00edt p\u0159ipraven\u00e9 v\u0161echny chody na n\u011bkolik dn\u00ed dop\u0159edu.<\/strong> Bohat\u011b sta\u010d\u00ed nachystat maso, p\u0159\u00edlohy a dal\u0161\u00ed j\u00eddla, na jejich\u017e p\u0159\u00edpravu pot\u0159ebujeme v\u00edce \u010dasu. Na to si m\u016f\u017eeme vyhradit t\u0159eba 1\u20132 hodiny o v\u00edkendu. N\u00e1sledn\u011b si p\u0159iprav\u00edme jednotliv\u00e9 porce do krabi\u010dek a v pr\u016fb\u011bhu pracovn\u00edho nebo \u0161koln\u00edho t\u00fddne p\u0159id\u00e1me \u010derstvou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninu<\/a>, ovoce nebo j\u00eddlo dolad\u00edme jin\u00fdm zp\u016fsobem. Kdy\u017e porce dojdou, sta\u010d\u00ed si zase jeden den v t\u00fddnu ud\u011blat \u010das na p\u0159\u00edpravu v\u011bt\u0161\u00edho mno\u017estv\u00ed j\u00eddla a postup jednodu\u0161e opakovat. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>S nachystan\u00fdmi krabi\u010dkami se pak vyhneme improvizaci a vl\u010d\u00edmu hladu, <\/strong>kv\u016fli kter\u00e9mu bychom mohli lehce podlehnoutt sladkostem nebo l\u00e1kav\u00fdm j\u00eddl\u016fm z rychl\u00e9ho ob\u010derstven\u00ed. Tak\u00e9 je dobr\u00fd n\u00e1pad m\u00edt po ruce zdrav\u00e9 sva\u010diny ve form\u011b \u010derstv\u00e9ho ovoce, <a href=\"https:\/\/gymbeam.cz\/nutty-mix-s-jahodami-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sm\u011bsi o\u0159ech\u016f a su\u0161en\u00e9ho ovoce<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00fdch ty\u010dinek<\/a>. <strong>Tyto potraviny n\u00e1m mohou pomoci zahnat hlad i chu\u0165 na sladk\u00e9.<\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jednodu\u0161e tak m\u016f\u017eeme p\u0159edej\u00edt sn\u011bzen\u00ed cel\u00e9 \u010dokol\u00e1dy nebo bal\u00ed\u010dku chips\u016f, co\u017e by mohlo znamenat p\u0159es\u00e1hnut\u00ed denn\u00edho p\u0159\u00edjmu kalori\u00ed a rozlou\u010den\u00ed se s kalorick\u00fdm deficitem. Ale i v p\u0159\u00edpad\u011b vhodn\u011bj\u0161\u00edch snack\u016f bychom m\u011bli hl\u00eddat jejich mno\u017estv\u00ed a v\u0161e poctiv\u011b zapo\u010d\u00edtat. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak na efektivn\u00ed a \u010dasov\u011b \u00faspornou p\u0159\u00edpravu j\u00eddla do krabi\u010dek, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal. <\/strong><\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg\" alt=\"Six-pack a j&#xED;deln&#xED;&#x10D;ek\" class=\"wp-image-352997\" width=\"843\" height=\"545\" title=\"Six-pack a j&#xED;deln&#xED;&#x10D;ek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1536x992.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-2048x1322.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">3. P\u0159idejte do j\u00eddeln\u00ed\u010dku b\u00edlkoviny a vl\u00e1kninu<\/h3>\n\n<p>V kalorick\u00e9m deficitu je zcela p\u0159irozen\u00e9, \u017ee m\u00e1me \u010dast\u011bji hlad, a proto hled\u00e1me zp\u016fsoby, jak se po\u0159\u00e1dn\u011b naj\u00edst a z\u00e1rove\u0148 nep\u0159es\u00e1hnout kalorie. Na\u0161t\u011bst\u00ed<strong> existuj\u00ed potraviny, kter\u00e9 maj\u00ed vysokou syt\u00edc\u00ed schopnost.<\/strong> Mezi n\u011b tak pat\u0159\u00ed j\u00eddla s vysok\u00fdm obsahem b\u00edlkovin, jako je maso, <a href=\"https:\/\/gymbeam.cz\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/a>, <a href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vejce<\/a>, <a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegansk\u00fd<\/a> protein. Proto je d\u016fle\u017eit\u00e9 m\u00edt b\u00edlkoviny v ka\u017ed\u00e9m pokrmu a zkombinovat je se zdroji sacharid\u016f a tuk\u016f. S t\u00edmto rozlo\u017een\u00edm v\u00e1m hrav\u011b pom\u016f\u017ee ji\u017e zm\u00edn\u011bn\u00fd zdrav\u00fd tal\u00ed\u0159.<strong> P\u0159i hubnut\u00ed se obecn\u011b doporu\u010duje j\u00edst zhruba 1,2\u20132 g b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti <\/strong>v z\u00e1vislosti na pohybov\u00e9 aktivit\u011b. <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>Vedle b\u00edlkovin n\u00e1m s pocitem sytosti m\u016f\u017ee pomoci tak\u00e9 vl\u00e1knina. Tu p\u0159irozen\u011b najdeme v \u010derstv\u00e9m i su\u0161en\u00e9m ovoci, zelenin\u011b, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bnin\u00e1ch<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/mix-prirodnich-orechu.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159e\u0161\u00edch<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00fdch vlo\u010dk\u00e1ch<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoe<\/a> a dal\u0161\u00edch obilnin\u00e1ch \u010di lu\u0161t\u011bnin\u00e1ch nebo v celozrnn\u00e9m pe\u010divu. Jej\u00ed p\u0159\u00edjem pak zv\u00fd\u0161\u00edme rovn\u011b\u017e d\u00edky <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psylliu<\/a>, <a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jable\u010dn\u00e9 vl\u00e1knin\u011b<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00edmu dopl\u0148ku<\/a> ve form\u011b pr\u00e1\u0161ku, kter\u00fd m\u016f\u017eeme p\u0159idat do jogurt\u016f \u010di n\u00e1poj\u016f. Vl\u00e1knina na sebe toti\u017e p\u0159i pr\u016fchodu za\u017e\u00edv\u00e1n\u00edm v\u00e1\u017ee vodu, a d\u00edky tomu proch\u00e1z\u00ed \u017ealudkem pomaleji, \u010d\u00edm\u017e <strong>zajist\u00ed v\u011bt\u0161\u00ed pocit sytosti.<\/strong> Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem vl\u00e1kniny se pohybuje v rozmez\u00ed 25\u201330 g. <span class=\"tadv-color\" style=\"color:#ff6600\">[7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>O v\u00fdhod\u00e1ch psyllia a dal\u0161\u00edch druz\u00edch vl\u00e1kniny se v\u00edce dozv\u00edte v na\u0161em \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Psyllium &#8211; prosp\u011b\u0161n\u00e1 vl\u00e1knina nejen pro spr\u00e1vn\u00e9 tr\u00e1ven\u00ed. <\/strong><\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg\" alt=\"J&#xED;deln&#xED;&#x10D;ek na six-pack\" class=\"wp-image-353025\" width=\"843\" height=\"563\" title=\"J&#xED;deln&#xED;&#x10D;ek na six-pack\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">4. \u0160et\u0159ete kalorie a chyt\u0159e vyu\u017eijte n\u00edzkokalorick\u00e9 potraviny<\/h3>\n\n<p>Dal\u0161\u00edm zp\u016fsobem, jak si usnadnit dietu, je vyu\u017e\u00edv\u00e1n\u00ed n\u00edzkokalorick\u00fdch potravin a r\u016fzn\u00fdch alternativ s ni\u017e\u0161\u00edm obsahem cukru a tuku. T\u0159eba zeleninu nemus\u00edme vyu\u017e\u00edvat jen na sal\u00e1ty, ale n\u011bkter\u00e9 jej\u00ed druhy se hod\u00ed tak\u00e9 jako n\u00edzkokalorick\u00e1 n\u00e1hrada klasick\u00fdch sacharidov\u00fdch p\u0159\u00edloh. D\u00edky tomu <strong>sn\u00ed\u017e\u00edme energetickou hodnotu cel\u00e9ho j\u00eddla, zv\u00fd\u0161\u00edme jeho objem a tak\u00e9 mno\u017estv\u00ed vl\u00e1kniny. <\/strong>J\u00eddlo n\u00e1s tak zasyt\u00ed na del\u0161\u00ed dobu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Jak sn\u00ed\u017eit energetickou hodnotu j\u00eddla pomoc\u00ed n\u00edzkokalorick\u00fdch alternativ? <\/h4>\n\n<ul class=\"wp-block-list\">\n<li>Na tenk\u00e9 nudle nastrouhanou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cuketa-cs\/\" class=\"ek-link\"><strong>cuketu<\/strong> <\/a>nebo upe\u010denou <strong>\u0161pagetovou d\u00fdni<\/strong> m\u016f\u017eeme pou\u017e\u00edt m\u00edsto klasick\u00fdch \u0161paget.<\/li>\n\n\n\n<li>Najemno nastrouhan\u00fd kv\u011bt\u00e1k se zase hod\u00ed jako n\u00e1hrada r\u00fd\u017ee \u010di kuskusu.<\/li>\n\n\n\n<li><strong>\u017dampiony portobello<\/strong> jsou pak ide\u00e1ln\u00ed jako n\u00edzkokalorick\u00e1 alternativa za klasickou burgerovou bulku.<\/li>\n\n\n\n<li><strong>Nastrouhan\u00e1 cuketa<\/strong> je vhodn\u00e1 tak\u00e9 pro zv\u00fd\u0161en\u00ed objemu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychla-potreninkova-ovesna-kase-s-poradnou-davkou-bilkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obiln\u00e9 ka\u0161e<\/a>.<\/li>\n\n\n\n<li><strong>Na kole\u010dka nakr\u00e1jen\u00fd lilek<\/strong> m\u016f\u017eeme pou\u017e\u00edt jako z\u00e1klad na mini pizzy.<\/li>\n\n\n\n<li><strong>Celer, \u010dervenou \u0159epu nebo mrkev<\/strong> m\u016f\u017eeme pou\u017e\u00edt m\u00edsto brambor a up\u00e9ct z nich zeleninov\u00e9 hranolky.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>T\u011bstoviny<\/strong><\/a><strong> a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>r\u00fd\u017ei<\/strong><\/a> m\u016f\u017eete nahradit tak\u00e9 jejich alternativami z konjakov\u00e9 mouky, kter\u00e9 maj\u00ed ve 100 g pouh\u00fdch 7 kcal. Ve srovn\u00e1n\u00ed s b\u011b\u017en\u00fdmi variantami tak u\u0161et\u0159\u00edte i n\u011bkolik stovek kalori\u00ed.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kalorie m\u016f\u017eeme u\u0161et\u0159it tak\u00e9 na dochucovadlech a olej\u00edch, kter\u00e9 pou\u017e\u00edv\u00e1me p\u0159i va\u0159en\u00ed \u010di pe\u010den\u00ed. Pomoc\u00ed jednoduch\u00fdch tip\u016f <strong>sn\u00ed\u017e\u00edte mno\u017estv\u00ed tuku, cukru a kalori\u00ed v j\u00eddle. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Jak u\u0161et\u0159it kalorie p\u0159i va\u0159en\u00ed a pe\u010den\u00ed? <\/h4>\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u011b\u017en\u00fd cukr m\u016f\u017eeme nahradit sladidly<\/strong>, kter\u00e1 jsou zcela bez kalori\u00ed nebo jich obsahuj\u00ed podstatn\u011b m\u00e9n\u011b. <\/li>\n\n\n\n<li><strong>Vhodn\u00fd je t\u0159eba bezkalorick\u00fd <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>erythritol<\/strong><\/a><strong> nebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>xylitol<\/strong><\/a>, kter\u00fd m\u00e1 asi o 40 % m\u00e9n\u011b kalori\u00ed ve srovn\u00e1n\u00ed s b\u011b\u017en\u00fdm cukrem. D\u00e1le je vhodn\u00fd i \u010dekankov\u00fd sirup, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/flavour-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u00e1\u0161kov\u00e1 sladidla<\/a> s p\u0159\u00edchut\u00ed nebo ochucovac\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kapi\u010dky<\/a>. <\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-coconut-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Olej ve spreji<\/strong><\/a> se hod\u00ed na vymaz\u00e1n\u00ed formy na pe\u010den\u00ed nebo na restov\u00e1n\u00ed zeleniny \u010di masa. D\u00edky t\u00e9to form\u011b aplikace snadn\u011bji pohl\u00edd\u00e1me, kolik oleje pou\u017eijeme. <\/li>\n\n\n\n<li>Vysokokalorick\u00e9 om\u00e1\u010dky nahrad\u00ed t\u0159eba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kecup-slazeny-stevii-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u010dup<\/a> slazen\u00fd st\u00e9vi\u00ed nebo sal\u00e1tov\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezkaloricka-omacka-caesar-dressing-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dresing<\/a>, kter\u00fd v jedn\u00e9 d\u00e1vce obsahuje pouze 0,9 kcal. Z ka\u017ed\u00e9ho sal\u00e1tu tak vykouzl\u00ed lahodn\u00fd pokrm bez zbyte\u010dn\u00fdch kalori\u00ed.<\/li>\n\n\n\n<li>Na dochucen\u00ed sladk\u00fdch dobrot m\u016f\u017eeme pou\u017e\u00edt ZERO sirup s p\u0159\u00edchut\u00ed <a href=\"https:\/\/gymbeam.cz\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" class=\"ek-link\">\u010dokol\u00e1dy nebo slan\u00e9ho karamelu,<\/a> kter\u00fd m\u00e1 v jedn\u00e9 porci dokonce 0 kcal.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed potraviny, kter\u00e9 v\u00e1m pomohou u\u0161et\u0159it kalorie, najdete je v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-alternativy-priloh-cukru-a-omacek-diky-kterym-snadneji-zhubnete\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nejlep\u0161\u00ed alternativy p\u0159\u00edloh, cukru a om\u00e1\u010dek, d\u00edky kter\u00fdm snadn\u011bji zhubnete. <\/strong><\/a><\/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=\"wp-block-heading\">5. Ud\u011blejte si n\u00e1kupn\u00ed seznam a necho\u010fte do obchodu hladov\u00ed<\/h3>\n\n<p>Pokud nedok\u00e1\u017eeme odolat su\u0161enk\u00e1m, zmrzlin\u011b nebo t\u0159eba majon\u00e9zov\u00e9mu sal\u00e1tu, bude bezpe\u010dn\u011bj\u0161\u00ed, kdy\u017e tyto potraviny budeme kupovat dom\u016f co nejm\u00e9n\u011b, ide\u00e1ln\u011b ale v\u016fbec. Jsou toti\u017e pln\u00e9 cukru, tuku a kalori\u00ed, kter\u00e9 na\u0161i cestu za six-packem zrovna moc neusnadn\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Sp\u00ed\u0161 naopak. Nap\u0159\u00edklad jeden kel\u00edmek (460 ml) smetanov\u00e9 zmrzliny obsahuje p\u0159ibli\u017en\u011b 1200 kcal, co\u017e je v\u00edce ne\u017e dvojn\u00e1sobek kalorick\u00e9 hodnoty b\u011b\u017en\u00e9ho ob\u011bda. V tomto sm\u011bru bude bezpe\u010dn\u011bj\u0161\u00ed dr\u017eet se pravidla, <strong>co doma nem\u00e1me, to taky nesn\u00edme<\/strong> a vytvo\u0159\u00edme si tak p\u0159\u00edzniv\u011bj\u0161\u00ed prost\u0159ed\u00ed pro pln\u011bn\u00ed na\u0161ich c\u00edl\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud se vyd\u00e1me do obchodu, je lep\u0161\u00ed m\u00edt po ruce n\u00e1kupn\u00ed seznam a \u0159\u00eddit se j\u00edm. Tak\u00e9 bude jist\u011bj\u0161\u00ed se do obchodu vydat p\u0159\u00edjemn\u011b najezen\u00ed. Nebudeme tak m\u00edt silnou pot\u0159ebu nakupovat sladkosti a jin\u00e9 pochutiny, kter\u00e9 by se n\u00e1m ve slab\u00e9 chvilce mohly zd\u00e1t jako nejlep\u0161\u00ed zp\u016fsob, jak zahnat chut\u011b. D\u00edky tomu si dom\u016f p\u0159ivezeme jen potraviny, kter\u00e9 opravdu na p\u0159\u00edpravu napl\u00e1novan\u00fdch j\u00eddel pot\u0159ebujeme. To ale neznamen\u00e1, \u017ee sladkosti jsou pro n\u00e1s nav\u017edy zak\u00e1zan\u00e9. <strong>Kl\u00ed\u010d je v tom dr\u017eet se dlouhodob\u00e9ho pl\u00e1nu a nenechat se mal\u00fdm vybo\u010den\u00edm z cesty \u00fapln\u011b vykolejit. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed praktick\u00e9 rady na n\u00e1kup potravin, najdete v na\u0161em \u010dl\u00e1nku<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-spravne-vybirat-a-nakupovat-potraviny\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> 7 tip\u016f, jak spr\u00e1vn\u011b vyb\u00edrat a nakupovat potraviny. <\/strong><\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1124x749.jpg\" alt=\"Jak nakupovat zdrav&#x11B;?\" class=\"wp-image-353132\" width=\"843\" height=\"562\" title=\"Jak nakupovat zdrav&#x11B;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_na_vyrysovane_bricho_pomoci_treninku\"><\/span>Jak na vyr\u00fdsovan\u00e9 b\u0159icho pomoc\u00ed tr\u00e9ninku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<h3 class=\"wp-block-heading\">1. Vytvo\u0159te si jasn\u00fd tr\u00e9ninkov\u00fd pl\u00e1n<\/h3>\n\n<p>Dob\u0159e vytvo\u0159en\u00fd tr\u00e9ninkov\u00fd pl\u00e1n je dal\u0161\u00edm d\u00edlem skl\u00e1da\u010dky pro dosa\u017een\u00ed vysekan\u00e9ho b\u0159icha. <strong>Jeho z\u00e1klady stoj\u00ed na komplexn\u00edm silov\u00e9m tr\u00e9ninku.<\/strong> Ten je toti\u017e d\u016fle\u017eit\u00fd pro rovnom\u011brn\u00fd svalov\u00fd rozvoj cel\u00e9ho t\u011bla a jeho celkov\u00e9 zpevn\u011bn\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>P\u0159i v\u011bt\u0161in\u011b silov\u00fdch cvik\u016f nav\u00edc aktivujeme st\u0159ed t\u011bla, jeho\u017e hlavn\u00ed \u010d\u00e1st\u00ed jsou pr\u00e1v\u011b b\u0159i\u0161n\u00ed svaly. To m\u016f\u017eeme pozorovat hlavn\u011b p\u0159i d\u0159epech nebo mrtv\u00fdch taz\u00edch, kdy pomoc\u00ed aktivn\u00edho st\u0159edu t\u011bla dr\u017e\u00edme stabiln\u00ed z\u00e1da a nap\u011bt\u00ed v b\u0159i\u0161n\u00ed dutin\u011b, co\u017e je d\u016fle\u017eit\u00e9 pro spr\u00e1vnou techniku cviku. V\u00fdhodou silov\u00e9ho tr\u00e9ninku je tak\u00e9 fakt, \u017ee <strong>po\u0159\u00e1dn\u011b zrychl\u00ed metabolismus.<\/strong> Po jeho skon\u010den\u00ed m\u016f\u017eeme spalovat v\u00edce kalori\u00ed tak n\u011bjak zadarmo a\u017e po dobu 48 hodin. <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<h4 class=\"wp-block-heading\">Jak si napl\u00e1novat tr\u00e9ninky?<\/h4>\n\n<ul class=\"wp-block-list\">\n<li>V r\u00e1mci t\u00fddne si m\u016f\u017eeme napl\u00e1novat 2\u20133 tr\u00e9ninky cel\u00e9ho t\u011bla se za\u0159azen\u00edm komplexn\u00edch neboli v\u00edcekloubov\u00fdch cvik\u016f (d\u0159ep, mrtv\u00fd tah, bench press). Alespo\u0148 2kr\u00e1t bychom do nich m\u011bli zakomponovat cviky na b\u0159icho.<\/li>\n\n\n\n<li>Tr\u00e9ninky si m\u016f\u017eeme rozd\u011blit tak\u00e9 na <strong>spodn\u00ed <\/strong>(zadek, nohy) a <strong>horn\u00ed <\/strong>(ramena, pa\u017ee, z\u00e1da, b\u0159icho) <strong>\u010d\u00e1sti t\u011bla<\/strong>. Z nich\u017e bychom m\u011bli ka\u017edou procvi\u010dit ide\u00e1ln\u011b 2kr\u00e1t t\u00fddn\u011b. Tak se dostaneme na 4 tr\u00e9ninkov\u00e9 jednotky. <\/li>\n\n\n\n<li>V na\u0161em p\u0159\u00edpad\u011b, kdy se zam\u011b\u0159ujeme na pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f, m\u016f\u017eeme <strong>p\u0159idat je\u0161t\u011b 1\u20132 tr\u00e9ninky na b\u0159icho<\/strong> a zvl\u00e1dneme je i doma. B\u0159icho tak procvi\u010d\u00edme celkov\u011b 3\u20134kr\u00e1t t\u00fddn\u011b. <\/li>\n\n\n\n<li>Dop\u0159edu si napl\u00e1nujeme, kter\u00e9 cviky na v\u0161echny partie za\u0159ad\u00edme a tak\u00e9 si zap\u00ed\u0161eme velikost z\u00e1t\u011b\u017ee a po\u010dty opakov\u00e1n\u00ed i s\u00e9ri\u00ed. To v\u0161e pak m\u016f\u017eeme p\u0159izp\u016fsobit aktu\u00e1ln\u00edm podm\u00ednk\u00e1m. <\/li>\n\n\n\n<li>Abychom se vyhnuli stagnaci, tr\u00e9ninkov\u00fd pl\u00e1n \u010das od \u010dasu (nap\u0159\u00edklad jednou m\u011bs\u00ed\u010dn\u011b) uprav\u00edme a u cvik\u016f <strong>zv\u00fd\u0161\u00edme z\u00e1t\u011b\u017e nebo po\u010det opakov\u00e1n\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u201310]<\/span><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1124x749.jpg\" alt=\"Jak si napl&#xE1;novat tr&#xE9;nink na six-pack?\" class=\"wp-image-353053\" width=\"843\" height=\"562\" title=\"Jak si napl&#xE1;novat tr&#xE9;nink na six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">2. P\u0159idejte kardio<\/h3>\n\n<p>Na spalov\u00e1n\u00ed kalori\u00ed je kardio je\u0161t\u011b efektivn\u011bj\u0161\u00ed ne\u017e silov\u00fd tr\u00e9nink. Proto by nem\u011blo chyb\u011bt ani v na\u0161em pl\u00e1nu. Vysn\u011bn\u00fd six-pack<strong> si tak m\u016f\u017eeme \u010d\u00e1ste\u010dn\u011b vyb\u011bhat, vyjezdit na kole nebo t\u0159eba vytan\u010dit.<\/strong> Z\u00e1le\u017e\u00ed \u010dist\u011b na n\u00e1s, kter\u00fd typ aerobn\u00ed aktivity si zvol\u00edme. V na\u0161em tr\u00e9ninkov\u00e9m pl\u00e1nu ji pak m\u016f\u017eeme p\u0159idat 2\u20133kr\u00e1t do t\u00fddne ve dny, kdy necvi\u010d\u00edme. Pokud n\u00e1m to ale \u010dasov\u00e9 mo\u017enosti dovol\u00ed, nen\u00ed probl\u00e9m zvl\u00e1dnout silov\u00fd tr\u00e9nink a lehk\u00e9 kardio v jeden den. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Kolik kcal sp\u00e1l\u00ed pr\u016fm\u011brn\u00e1 65kg \u017eena a 80kg mu\u017e za hodinu kardia? [11]<\/h4>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Aktivita<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>V\u00fddej 65kg \u017eeny za hodinu<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>V\u00fddej 80kg mu\u017ee za hodinu<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rychl\u00e1 ch\u016fze po rovin\u011b pr\u016fm\u011brnou rychlost\u00ed 5,6 km\/h <\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plav\u00e1n\u00ed voln\u00fdm zp\u016fsobem m\u00edrnou a\u017e st\u0159edn\u00ed intenzitou <\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">J\u00edzda na inlinech<\/td><td class=\"has-text-align-center\" data-align=\"center\">455 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cyklistika v pr\u016fm\u011brn\u00e9m tempu<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u011bh pr\u016fm\u011brnou rychlost\u00ed 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kolik kalori\u00ed sp\u00e1l\u00edte dal\u0161\u00edmi aerobn\u00edmi aktivitami a za jak dlouho se pomoc\u00ed nich zbav\u00edte 1 kg tuku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm ukr\u00fdv\u00e1?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. Vyzkou\u0161ejte HIIT<\/h3>\n\n<p>High Intensity Interval Training (vysoce intervalov\u00fd tr\u00e9nink), kter\u00fd je zn\u00e1m\u00fd pod zkratkou HIIT, je dal\u0161\u00ed mo\u017enost, jak si zpest\u0159it tr\u00e9nink b\u0159icha, kardio nebo t\u0159eba kruhov\u00fd tr\u00e9nink. <strong>St\u0159\u00eddaj\u00ed se v n\u011bm kr\u00e1tk\u00e9 intervaly vysoce intenzivn\u00edho cvi\u010den\u00ed s pauzou. <\/strong>Nejv\u011bt\u0161\u00ed v\u00fdhodou HIITu je, \u017ee jej stihneme odcvi\u010dit do 30 minut a po\u0159\u00e1dn\u011b si m\u00e1kneme. D\u00edky vysok\u00e9 intenzit\u011b i za tak kr\u00e1tk\u00fd \u010das sp\u00e1l\u00edme velk\u00e9 mno\u017estv\u00ed kalori\u00ed. Ide\u00e1ln\u011b se HIIT hod\u00ed ve dny, kdy nest\u00edh\u00e1me klasick\u00e9 kardio nebo m\u00e1me m\u00e1lo \u010dasu a pot\u0159ebujeme si odcvi\u010dit nap\u0159\u00edklad tr\u00e9nink s vlastn\u00ed vahou. Kr\u00e1tk\u00fd HIIT si d\u00e1le m\u016f\u017eeme p\u0159idat na konec silov\u00e9ho tr\u00e9ninku, d\u00edky \u010demu\u017e podpo\u0159\u00edme spalov\u00e1n\u00ed kalori\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Jak si napl\u00e1novat HIIT?<\/h4>\n\n<ul class=\"wp-block-list\">\n<li><strong>Nejprve si zvol\u00edme cviky,<\/strong> kter\u00e9 do n\u011bj chceme za\u0159adit. M\u016f\u017eeme si jich namyslet klidn\u011b 5\u201310. Z\u00e1le\u017e\u00ed na na\u0161\u00ed fyzick\u00e9 zdatnosti a \u010dasov\u00fdch mo\u017enostech. <\/li>\n\n\n\n<li>Nej\u010dast\u011bji se HIIT skl\u00e1d\u00e1 z kombinace kardio cvik\u016f, jako jsou angli\u010d\u00e1ky nebo b\u011bh na m\u00edst\u011b, s v\u00edce silov\u00fdmi prvky typu d\u0159ep s v\u00fdskokem nebo plank. <\/li>\n\n\n\n<li>Pot\u00e9 si ur\u010d\u00edme \u010das cvi\u010den\u00ed a odpo\u010dinku podle na\u0161\u00ed kondice. Interval cvi\u010den\u00ed typicky trv\u00e1 od 15\u201360 sekund a pauza dvoj, a\u017e trojn\u00e1sobek. <\/li>\n\n\n\n<li>Je t\u0159eba zohlednit, \u017ee \u010d\u00edm v\u00edce \u00fasil\u00ed vlo\u017e\u00edme do cvi\u010den\u00ed, t\u00edm pot\u0159ebujeme v\u00edce \u010dasu na zotaven\u00ed a obnoven\u00ed energie ve svalech. <\/li>\n\n\n\n<li>N\u00e1sledn\u011b si napl\u00e1nujeme po\u010det s\u00e9ri\u00ed (3\u20135), mezi kter\u00fdmi si m\u016f\u017eeme d\u00e1t del\u0161\u00ed pauzu v trv\u00e1n\u00ed 1\u20132 minut. <\/li>\n\n\n\n<li>Tento tr\u00e9nink se v\u0161emi \u010dasov\u00fdmi \u00fadaji si m\u016f\u017eeme nastavit i v mobiln\u00ed aplikaci, jako je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.intervaltimer.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Seconds<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/exercisetimer.net\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Exercise Timer.<\/a><\/li>\n<\/ul>\n\n<h4 class=\"wp-block-heading\"> <\/h4>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg\" alt=\"Jak tr&#xE9;novat b&#x159;icho?\" class=\"wp-image-353067\" width=\"843\" height=\"561\" title=\"Jak tr&#xE9;novat b&#x159;icho?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-400x266.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1536x1022.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-2048x1362.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">4. Zam\u011b\u0159te se na tr\u00e9nink b\u0159icha<\/h3>\n\n<p>V tr\u00e9ninkov\u00e9m pl\u00e1nu ji\u017e m\u00e1me 2 tr\u00e9ninky b\u0159icha v r\u00e1mci silov\u00e9ho cvi\u010den\u00ed. K tomu si p\u0159id\u00e1me je\u0161t\u011b 1\u20132, kter\u00e9 zvl\u00e1dneme odcvi\u010dit i doma. A pokud n\u00e1s \u010dek\u00e1 t\u0159eba pr\u00e1ce v lese, \u0161t\u00edp\u00e1n\u00ed d\u0159\u00edv\u00ed nebo jin\u00e1 n\u00e1ro\u010dn\u00e1 aktivita, m\u016f\u017eeme si p\u0159i\u010d\u00edst tr\u00e9nink b\u0159icha nav\u00edc, proto\u017ee i p\u0159i manu\u00e1ln\u00ed pr\u00e1ci efektivn\u011b posilujeme b\u0159i\u0161n\u00ed svaly. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Do jednotliv\u00fdch tr\u00e9nink\u016f si m\u016f\u017eeme rozlo\u017eit v\u0161echny partie b\u0159i\u0161n\u00edch sval\u016f, abychom tuto \u010d\u00e1st t\u011bla procvi\u010dili ze v\u0161ech stran.<strong> Nem\u011bly by n\u00e1m v nich chyb\u011bt cviky na p\u0159\u00edm\u00fd sval b\u0159i\u0161n\u00ed i \u0161ikm\u00e9 a spodn\u00ed b\u0159i\u0161n\u00ed svaly a st\u0159ed t\u011bla neboli core.<\/strong> Vysn\u011bn\u00fd six-pack je sice tvo\u0159en p\u0159\u00edm\u00fdm b\u0159i\u0161n\u00edm svalem, ty \u0161ikm\u00e9 ale zase pom\u00e1haj\u00ed tvarovat \u0161t\u00edhl\u00fd pas a spole\u010dn\u011b funguj\u00ed jako takov\u00fd p\u0159irozen\u00fd korzet. <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cviky na spodn\u00ed b\u0159icho<\/a> jsou zase \u00fa\u010dinn\u00e9 na zpevn\u011bn\u00ed t\u00e9to problematick\u00e9 partie a pos\u00edlen\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u0159edu t\u011bla<\/a> pak podpo\u0159\u00edme spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ani p\u0159i tr\u00e9ninku b\u0159i\u0161n\u00edch sval\u016f bychom nem\u011bli zapom\u00ednat na to, \u017ee se svaly \u010dasem na z\u00e1t\u011b\u017e adaptuj\u00ed. Proto je d\u016fle\u017eit\u00e9 postupn\u011b zvy\u0161ovat po\u010det opakov\u00e1n\u00ed a tak\u00e9 n\u00e1ro\u010dnost s vyu\u017eit\u00edm cvi\u010debn\u00edch pom\u016fcek. N\u011bkter\u00e9 cviky si m\u016f\u017eete zt\u00ed\u017eit t\u0159eba p\u0159ipnut\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017ee na kotn\u00edky<\/a>, vyu\u017eit\u00edm <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eky<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010de<\/a> nebo si tr\u00e9nink odcvi\u010dit se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\"z&#xE1;t&#x11B;&#x17E;ovou vestou. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou.<\/a> Cviky na b\u0159icho m\u016f\u017eeme prov\u00e1d\u011bt tak\u00e9 na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu<\/a> nebo s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/posilovaci-kolecko-ab-wheel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00edm kole\u010dkem<\/a>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Hled\u00e1te inspiraci na tr\u00e9nink b\u0159icha? Najdete ji v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud si chcete zacvi\u010dit na b\u0159icho s velk\u00fdm m\u00ed\u010dem, vhodn\u00e9 cviky najdete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem. <\/a><\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee m\u00e1te m\u00e1lo \u010dasu, vyzkou\u0161ejte n\u00e1\u0161<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho.<\/a><\/strong><\/li>\n\n\n\n<li>St\u0159ed t\u011bla pos\u00edl\u00edte tak\u00e9 pomoc\u00ed cvik\u016f, kter\u00e9 najdete v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Posilte st\u0159ed t\u011bla pomoc\u00ed kruhov\u00e9ho tr\u00e9ninku b\u0159icha. <\/a><\/strong><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1124x749.jpeg\" alt=\"Tr&#xE9;ninkov&#xFD; pl&#xE1;n na b&#x159;icho\" class=\"wp-image-353081\" width=\"843\" height=\"562\" title=\"Tr&#xE9;ninkov&#xFD; pl&#xE1;n na b&#x159;icho\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">5. Nezapom\u00ednejte na regeneraci <\/h3>\n\n<p>Ani b\u0159i\u0161n\u00ed svaly bychom nem\u011bli cvi\u010dit od r\u00e1na do ve\u010dera s vidinou rychl\u00fdch v\u00fdsledk\u016f. M\u00edsto nich se toti\u017e m\u016f\u017eeme do\u010dkat akor\u00e1t p\u0159etr\u00e9nov\u00e1n\u00ed nebo zran\u011bn\u00ed, kter\u00e9 n\u00e1s na \u010das vy\u0159ad\u00ed ze hry. Stejn\u011b jako je to v p\u0159\u00edpad\u011b jin\u00fdch svalov\u00fdch skupin, <strong>i b\u0159i\u0161\u00e1ky pro sv\u016fj r\u016fst pot\u0159ebuj\u00ed dostate\u010dn\u00fd \u010das na regeneraci. <\/strong>Ten se pohybuje od 24 do 72 hodin v z\u00e1vislosti na n\u00e1ro\u010dnosti tr\u00e9ninku, co\u017e bychom tak\u00e9 m\u011bli zohlednit p\u0159i pl\u00e1nov\u00e1n\u00ed tr\u00e9nink\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ve dnech odpo\u010dinku se m\u016f\u017eeme prot\u00e1hnout, namas\u00edrovat svaly pomoc\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed pistole<\/a> nebo s vyu\u017eit\u00edm <a href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\"vroubkovan&#xE9;ho v&#xE1;lce. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vroubkovan\u00e9ho v\u00e1lce.<\/a> Skv\u011blou volbou je pak tak\u00e9 n\u00e1v\u0161t\u011bva <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/saunovani-a-zdravi-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sauny<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">otu\u017eov\u00e1n\u00ed<\/a>. T\u00edm v\u0161\u00edm m\u016f\u017eeme podpo\u0159it regenera\u010dn\u00ed procesy. To nejd\u016fle\u017eit\u011bj\u0161\u00ed v tomto sm\u011bru je ale <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitn\u00ed sp\u00e1nek<\/a>, kter\u00fd n\u00e1m z\u00e1rove\u0148 pom\u016f\u017ee i s hubnut\u00edm. Ka\u017edou noc bychom m\u011bli sp\u00e1t minim\u00e1ln\u011b 7 hodin. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>O r\u016fzn\u00fdch technik\u00e1ch regenerace se v\u00edce dozv\u00edte v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek? <\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_dal\"><\/span>Co d\u00e1l? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ve v\u0161ech zm\u00edn\u011bn\u00fdch \u00faprav\u00e1ch ve strav\u011b i tr\u00e9ninku <strong>je d\u016fle\u017eit\u00e9 b\u00fdt konzistentn\u00ed.<\/strong> Nen\u00ed nutn\u00e9 100% dodr\u017eovat pl\u00e1n 24\/7 za ka\u017edou cenu, ale sna\u017eit se ho alespo\u0148 r\u00e1mcov\u011b dlouhodob\u011b dr\u017eet. Vyhneme se tak neust\u00e1l\u00fdm za\u010d\u00e1tk\u016fm t\u0159eba po tom, co jsme vypustili cel\u00fd t\u00fdden tr\u00e9ninky a str\u00e1vili jej doma na gau\u010di p\u0159i sledov\u00e1n\u00ed film\u016f a seri\u00e1l\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Tak\u00e9 bychom nem\u011bli zapom\u00ednat m\u011b\u0159it progres, proto\u017ee jen tak budeme v\u011bd\u011bt, zda n\u00e1\u0161 pl\u00e1n funguje <\/strong>a nen\u00ed t\u0159eba ud\u011blat dal\u0161\u00ed zm\u011bny ve strav\u011b \u010di cvi\u010den\u00ed. V tomto ohledu se je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e se v\u0161\u00edm za\u010dneme, zv\u00e1\u017e\u00edme a tak\u00e9 si odebereme m\u00edry kolem pasu a bok\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kontroln\u00ed m\u011b\u0159en\u00ed si pak pro udr\u017een\u00ed motivace m\u016f\u017eeme d\u011blat jednou za 2 t\u00fddny. Je d\u016fle\u017eit\u00e9 to ale prov\u00e1d\u011bt za stejn\u00fdch, nebo alespo\u0148 podobn\u00fdch podm\u00ednek. To znamen\u00e1 m\u011b\u0159it se ve stejnou denn\u00ed dobu, ide\u00e1ln\u011b r\u00e1no po hygien\u011b a ve spodn\u00edm pr\u00e1dle. U \u017een se taky bere v potaz prob\u00edhaj\u00edc\u00ed f\u00e1ze menstrua\u010dn\u00edho cyklu. Ten toti\u017e dok\u00e1\u017ee s hmotnost\u00ed i t\u011blesn\u00fdmi m\u00edrami p\u011bkn\u011b zam\u00e1vat. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<p>D\u00edky dne\u0161n\u00edmu \u010dl\u00e1nku u\u017e v\u00edme, \u017ee dosa\u017een\u00ed six-packu na b\u0159i\u0161e sice nen\u00ed jednoduch\u00e9, ale zdaleka ne nemo\u017en\u00e9.<strong> Vede k tomu cesta p\u0159es spr\u00e1vn\u00fd j\u00eddeln\u00ed\u010dek a komplexn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n, <\/strong>kter\u00fd si u\u017e dok\u00e1\u017eeme sami sestavit. Pak je d\u016fle\u017eit\u00e9 nep\u0159ep\u00e1lit start s vidinou rychl\u00fdch v\u00fdsledk\u016f a s\u00edly si rozlo\u017eit rovnom\u011brn\u011b na celou tra\u0165. Je to b\u011bh na dlouhou vzd\u00e1lenost, nikoliv sprint, tak je zapot\u0159eb\u00ed vytrvat dostate\u010dn\u011b dlouhou dobu. Odm\u011bnou za na\u0161e sna\u017een\u00ed nemus\u00ed b\u00fdt jen vyr\u00fdsovan\u00e9 b\u0159icho, ale i celkov\u00e1 prom\u011bna postavy a lep\u0161\u00ed fyzick\u00e1 kondice. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o n\u00e1vod na vyr\u00fdsov\u00e1n\u00ed b\u0159icha. <\/p>\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>Vuoi ottenere un six pack? Questo articolo contiene semplici consigli per apportare modifiche alla dieta e alla routine di allenamento, aiutandoti a ottenere gli addominali scolpiti dei tuoi sogni.<\/p>\n","protected":false},"author":129,"featured_media":374510,"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":[7912,8033,7945,7898],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-565710","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-come-dimagrire","8":"tag-addominali","9":"tag-allenamento","10":"tag-esercizio-fisico","11":"tag-perdita-di-peso","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Guida comprovata per avere il six pack: dieta e routine di allenamento per addominali scolpiti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vuoi ottenere il six pack? 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