{"id":605245,"date":"2024-08-05T10:00:00","date_gmt":"2024-08-05T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=605245"},"modified":"2024-08-08T08:13:45","modified_gmt":"2024-08-08T06:13:45","slug":"pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/","title":{"rendered":"Po\u010das t\u00fd\u017ed\u0148a dr\u017e\u00edm dietu a mak\u00e1m. Schudnem, aj ke\u010f cez v\u00edkend po\u013eav\u00edm z re\u017eimu?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/#Preco_nam_vikendy_kazia_progres\" title=\"Pre\u010do n\u00e1m v\u00edkendy kazia progres?&nbsp;\">Pre\u010do n\u00e1m v\u00edkendy kazia progres?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/#Co_moze_cez_vikend_spomalit_progres\" title=\"\u010co m\u00f4\u017ee cez v\u00edkend spomali\u0165 progres?\">\u010co m\u00f4\u017ee cez v\u00edkend spomali\u0165 progres?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/#Ako_mozete_vdaka_vikendom_zlepsit_progres\" title=\"Ako m\u00f4\u017eete v\u010faka v\u00edkendom zlep\u0161i\u0165 progres?&nbsp;\">Ako m\u00f4\u017eete v\u010faka v\u00edkendom zlep\u0161i\u0165 progres?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/#Ako_by_mal_vyzerat_idealny_vikend\" title=\"Ako by mal vyzera\u0165 ide\u00e1lny v\u00edkend?&nbsp;\">Ako by mal vyzera\u0165 ide\u00e1lny v\u00edkend?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sna\u017e\u00edte sa jes\u0165 zdravo, cvi\u010di\u0165, re\u017eim zvo\u013en\u00edte len cez v\u00edkend a napriek tomu sa v\u00e1m nedar\u00ed dosiahnu\u0165 va\u0161e vysn\u00edvan\u00e9 ciele?&nbsp; V tom pr\u00edpade je tento \u010dl\u00e1nok \u0161it\u00fd na mieru pr\u00e1ve v\u00e1m. Aj ke\u010f sa to toti\u017e na prv\u00fd poh\u013ead nezd\u00e1, ke\u010f sa cez v\u00edkend pravidelne odtrhneme z re\u0165aze, ve\u013emi \u013eahko sa stane, \u017ee tieto dva dni n\u00e1m pokazia v\u0161etky snahy <strong>chudn\u00fa\u0165, budova\u0165 svaly <\/strong>aj<strong> zlep\u0161ova\u0165 \u0161portov\u00e9 v\u00fdkony.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casto k tomu d\u00f4jde pr\u00e1ve vtedy, ke\u010f je n\u00e1\u0161 re\u017eim cez t\u00fd\u017ede\u0148 dokonal\u00fd, ale potom sko\u010d\u00edme do <strong>v\u00edkendov\u00e9ho m\u00f3du<\/strong> s vyhliadkou, \u017ee ve\u010f predsa m\u00f4\u017eeme trochu zvo\u013eni\u0165. Je v\u00e1m tento scen\u00e1r povedom\u00fd? Mo\u017eno aj to je d\u00f4vod, pre\u010do sa st\u00e1le to\u010d\u00edte v kruhu bez v\u00fdsledkov. Po\u010fme sa na to pozrie\u0165 bli\u017e\u0161ie a nau\u010di\u0165 sa, ako m\u00f4\u017eete v\u00edkendy vyu\u017ei\u0165 vo svoj prospech.&nbsp;<\/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=\"Preco_nam_vikendy_kazia_progres\"><\/span>Pre\u010do n\u00e1m v\u00edkendy kazia progres?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S v\u00edkendom ide be\u017ene ruku v ruke<strong> v\u00e4\u010d\u0161ie mno\u017estvo jedla, menej pohybu <\/strong>alebo \u010dasto aj celkov\u00e1 zmena denn\u00e9ho re\u017eimu. A aj ke\u010f nie je ni\u010d zl\u00e9 na tom, \u017ee sa chceme v sobotu a nede\u013eu trochu uvo\u013eni\u0165 a u\u017ei\u0165 si pohodu, m\u00f4\u017ee sa to \u013eahko <strong>obr\u00e1ti\u0165 proti n\u00e1m. <\/strong>Najm\u00e4, ke\u010f nem\u00e1me v\u00edkendov\u00e9 radosti pod kontrolou, dok\u00e1\u017eu n\u00e1m nepr\u00edjemne pokazi\u0165 to, \u010do sme budovali nielen po\u010das cel\u00e9ho predch\u00e1dzaj\u00faceho t\u00fd\u017ed\u0148a.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je to aj v\u00e1\u0161 pr\u00edpad a s prich\u00e1dzaj\u00facim v\u00edkendom m\u00e1te chu\u0165 <strong>hodi\u0165 v\u0161etko za hlavu<\/strong> a <strong>zabudn\u00fa\u0165 na pravidl\u00e1<\/strong> v jedle aj pohybe, mo\u017eno je na \u010dase uisti\u0165 sa, \u010di je v\u00e1\u0161 re\u017eim<strong> nastaven\u00fd spr\u00e1vne. Vyv\u00e1\u017een\u00fd <\/strong>a<strong> dobre zostaven\u00fd jed\u00e1lni\u010dek<\/strong> by toti\u017e nemal by\u0165 tr\u00e1pen\u00edm ani pr\u00ed\u010dinou nekontrolovate\u013en\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chut\u00ed<\/strong><\/a><strong>.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako m\u00f4\u017eu v\u00edkendy spomali\u0165 chudnutie?<\/h3>\n\n\n\n<p>Ka\u017ed\u00fd, kto sa u\u017e niekedy pok\u00fa\u0161al chudn\u00fa\u0165 vie, \u017ee <strong>v\u00edkendy <\/strong>a <strong>reduk\u010dn\u00e1 di\u00e9ta<\/strong> sa spolu v\u00e4\u010d\u0161inou nekamar\u00e1tia. Pre \u00faspe\u0161n\u00e9 chudnutie toti\u017e potrebujeme dodr\u017eiava\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a><strong>,<\/strong> \u010di\u017ee dlhodobo <strong>prij\u00edma\u0165 menej kal\u00f3ri\u00ed, ako vyd\u00e1vame.<\/strong> Ke\u010f si v\u0161ak v sobotu aj nede\u013eu doprajete typick\u00e9 v\u00edkendov\u00e9 hody spolu so sladk\u00fdm ni\u010dneroben\u00edm, \u013eahko sa naopak dostanete do <strong>energetick\u00e9ho nadbytku.<\/strong> \u010castokr\u00e1t aj tak\u00e9ho, ktor\u00fd vynuluje v\u00fdsledky z cel\u00e9ho predch\u00e1dzaj\u00faceho t\u00fd\u017ed\u0148a a chudnutie sa tak spomal\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u013emi dobre t\u00fato situ\u00e1ciu ukazuje nasleduj\u00faci graf.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-1124x588.jpg\" alt=\"Ako m\u00f4\u017ee v\u00edkend ovplyvni\u0165 kalorick\u00fd deficit\" class=\"wp-image-605280\" title=\"Ako m\u00f4\u017ee v\u00edkend ovplyvni\u0165 kalorick\u00fd deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Kalorick\u00fd deficit sa na chudnut\u00ed neprejav\u00ed zo d\u0148a na de\u0148. Predstavte si napr\u00edklad Lucku, ktor\u00e1 sa chce zbavi\u0165 nadbyto\u010dn\u00e9ho telesn\u00e9ho tuku a mus\u00ed dodr\u017eiava\u0165 deficit cca 1700 kcal. Schudne, ke\u010f sa jej to v jeden de\u0148 podar\u00ed? Bohu\u017eia\u013e nie. Pre to, aby si v\u0161imla zmenu na svojom tele, mus\u00ed ma\u0165 za sebou <strong>nieko\u013eko \u00faspe\u0161n\u00fdch t\u00fd\u017ed\u0148ov. <\/strong>Kalorick\u00fd pr\u00edjem sa v podstate <strong>postupne s\u010d\u00edtava <\/strong>a a\u017e jeho priemer z nieko\u013ek\u00fdch dn\u00ed rozhodne o tom, \u010di Lucka schudne alebo nie. Ak by jej pr\u00edjem cez t\u00fd\u017ede\u0148 kop\u00edroval n\u00e1\u0161 graf telesn\u00fd tuk by sa tvrdohlavo dr\u017eal na svojom mieste. Vid\u00edme v \u0148om s\u00edce<strong> tri \u00faspe\u0161n\u00e9 dni,<\/strong> kedy sa podarilo udr\u017ea\u0165 kalorick\u00fd deficit. \u010eal\u0161ie <strong>\u0161tyri dni <\/strong>je v\u0161ak pr\u00edjem vy\u0161\u0161\u00ed, a to v piatok a sobotu dokonca a\u017e o zhruba 1000 kcal. Po t\u00fd\u017edni tak Luckin priemern\u00fd kalorick\u00fd pr\u00edjem prevy\u0161uje ten jej optim\u00e1lny na chudnutie a\u017e o cca 400 kcal. Ak by takto pokra\u010dovala ka\u017ed\u00fd t\u00fd\u017ede\u0148, hmotnos\u0165 si bude <strong>udr\u017eiava\u0165 <\/strong>a<strong> \u00faspe\u0161n\u00e9 chudnutie sa nedostav\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak aj vy bojujete s t\u00fdm, \u017ee sa v\u00e1s kil\u00e1 tvrdohlavo dr\u017eia, je dos\u0165 mo\u017en\u00e9, \u017ee pr\u00e1ve toto bude kame\u0148om \u00farazu. Preto si d\u00e1vajte obzvl\u00e1\u0161\u0165 pozor na v\u00edkendy a aj vtedy si nastavte aspo\u0148 <strong>z\u00e1kladn\u00e9 hranice v jedle a pohybe.&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-1124x749.jpg\" alt=\"M\u00f4\u017eu v\u00edkendy spomali\u0165 chudnutie?\" class=\"wp-image-605296\" title=\"M\u00f4\u017eu v\u00edkendy spomali\u0165 chudnutie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ako m\u00f4\u017eu v\u00edkendy negat\u00edvne ovplyvni\u0165 rast svalov?<\/h3>\n\n\n\n<p>Ak sa naopak sna\u017e\u00edte budova\u0165 svaly a kazia v\u00e1m to pr\u00e1ve v\u00edkendy, probl\u00e9mom m\u00f4\u017ee by\u0165 <strong>nedostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, <\/strong>v\u0161eobecne <strong>nespr\u00e1vny pomer \u017eiv\u00edn v jed\u00e1lni\u010dku <\/strong>\u010di napr\u00edklad<strong> nedodr\u017eiavanie <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tr\u00e9ningov\u00e9ho pl\u00e1nu<\/strong><\/a><strong>.<\/strong> Nehovoriac o tom, \u017ee s v\u00edkendom ide \u010dasto ruku v ruke aj <strong>vy\u0161\u0161\u00ed <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vplyv-alkoholu-na-chudnutie-regeneraciu-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pr\u00edjem alkoholu<\/strong><\/a><strong>, <\/strong>ktor\u00fd tie\u017e neprospieva rastu svalov. Aj v\u00edkendy je tak potrebn\u00e9 zoh\u013ead\u0148ova\u0165 v celkovom re\u017eime, ke\u010f je na\u0161im cie\u013eom efekt\u00edvne vybudova\u0165 svalov\u00fa hmotu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/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_moze_cez_vikend_spomalit_progres\"><\/span>\u010co m\u00f4\u017ee cez v\u00edkend spomali\u0165 progres?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie je ni\u010d zl\u00e9 na tom, \u017ee si chcete <strong>odd\u00fdchnu\u0165 <\/strong>a<strong> u\u017ei\u0165 si v\u00edkend.<\/strong> Potrebuje to ka\u017ed\u00fd jeden z n\u00e1s, aby bol v<strong> dlhodobej psychickej pohode, <\/strong>dobre zvl\u00e1dal <a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kontrolova\u0165 stres<\/strong><\/a><strong> <\/strong>a skr\u00e1tka si <strong>u\u017e\u00edval \u017eivot.<\/strong> To v\u0161etko sa v\u0161ak d\u00e1 dosiahnu\u0165 bez toho, aby sa v\u00e1m jed\u00e1lni\u010dek alebo pohybov\u00fd re\u017eim vymkol z r\u00fak a priviedol v\u00e1s do v\u00f4d ne\u00faspechu, do ktor\u00fdch sa ur\u010dite nechcete dosta\u0165. \u010co v\u00e1m v prehnanej miere m\u00f4\u017ee cez v\u00edkend pokazi\u0165 snahy o chudnutie \u010di formovanie postavy?&nbsp;<\/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\">1. Nekontrolovan\u00e1 zmena re\u017eimu<\/h3>\n\n\n\n<p>Ur\u010dite aj va\u0161e v\u00edkendy, ak vtedy nepracujete, vyzeraj\u00fa be\u017ene \u00faplne inak, ako dni v priebehu pracovn\u00e9ho t\u00fd\u017ed\u0148a. Zamestn\u00e1vaj\u00fa v\u00e1s <strong>odli\u0161n\u00e9 aktivity, <\/strong>m\u00e1te \u00faplne in\u00fd <strong>\u010dasov\u00fd rozvrh,<\/strong> inak sa <strong>stravujete,<\/strong> <strong>h\u00fdbete <\/strong>aj <strong>sp\u00edte.<\/strong> \u010co je, samozrejme, v poriadku, ale nezab\u00fadajte, \u017ee tento nes\u00falad sa m\u00f4\u017ee \u013eahko uk\u00e1za\u0165 na spom\u00ednanom <strong>kalorickom pr\u00edjme, metabolizme<\/strong> aj <strong>regener\u00e1cii<\/strong> tela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Povedzme, \u017ee ak chodievate v pracovn\u00e9 dni spa\u0165 o desiatej a pravidelne cvi\u010d\u00edte, pre telo je celkom ve\u013ek\u00e1 zmena, ke\u010f zrazu <strong>ponocuje do druhej<\/strong> <strong>nadr\u00e1nom <\/strong>aj <strong>v spolo\u010dnosti dobr\u00e9ho v\u00edna <\/strong>a pritom sa cel\u00fd v\u00edkend <strong>vyh\u00fdba pohybu.<\/strong> To m\u00f4\u017ee ma\u0165 negat\u00edvny dopad nielen na chudnutie alebo rast svalov, ale prakticky aj na celkov\u00e9 zdravie. Preto sa oplat\u00ed udr\u017eiava\u0165 si aspo\u0148 z\u00e1kladn\u00fa konzistenciu vo va\u0161om zabehnutom re\u017eime.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-1124x749.jpg\" alt=\"V\u00edkendov\u00fd re\u017eim a chudnutie\" class=\"wp-image-605312\" title=\"V\u00edkendov\u00fd re\u017eim a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nadmern\u00fd kalorick\u00fd pr\u00edjem&nbsp;<\/h3>\n\n\n\n<p>Najp\u00e1l\u010divej\u0161\u00edm v\u00edkendov\u00fdm probl\u00e9mom je \u010dasto <strong>chutn\u00e9 jedlo,<\/strong> ktor\u00e9 na n\u00e1s \u010d\u00edha zo v\u0161etk\u00fdch str\u00e1n. Aj vy m\u00e1te \u010dasto pocit, \u017ee si ho predsa m\u00f4\u017eete dopria\u0165, ke\u010f ste sa mu cez t\u00fd\u017ede\u0148 \u00faspe\u0161ne vyh\u00fdbali? Alebo si dokonca pravidelne cielene pl\u00e1nujete bohat\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/cheat-meal-co-je-to-a-ako-funguje-podvadzanie-v-stravovani-sportovcov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cheat days<\/strong><\/a><strong>?<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Typick\u00fd v\u00edkendov\u00fd scen\u00e1r m\u00f4\u017ee zah\u0155\u0148a\u0165 viac jedla na <strong>rodinn\u00fdch oslav\u00e1ch, <\/strong>opakovan\u00e9 n\u00e1v\u0161tevy <strong>re\u0161taur\u00e1ci\u00ed, <\/strong>l\u00e1kav\u00fdch <strong>kaviarn\u00ed <\/strong>a <strong>cukr\u00e1rn\u00ed <\/strong>\u010di jednoduch\u00e9 hodovanie na dom\u00e1cich z\u00e1sob\u00e1ch. Vtedy nie je ni\u010d jednoduch\u0161ie, ako sa nevedome dosta\u0165 pokojne aj do kalorick\u00e9ho nadbytku. To sa ukazuje aj vo v\u00fdskumoch, ktor\u00e9 dlhodobo sleduj\u00fa kalorick\u00fd pr\u00edjem ich \u00fa\u010dastn\u00edkov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predstavte si, \u017ee tr\u00e1vite v\u00edkend s priate\u013emi. Poobede sko\u010d\u00edte do kaviarne a ve\u010der si e\u0161te z\u00e1jdete na burger. V tak\u00fdch situ\u00e1ci\u00e1ch je dobr\u00e9 aspo\u0148 trochu vedie\u0165, ko\u013eko kal\u00f3ri\u00ed zhruba prijmete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Priemern\u00fd obsah kal\u00f3ri\u00ed v pokrmoch<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Jedlo<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>1 typick\u00e1 porcia<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">cappuccino&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">cheesecake<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">dom\u00e1ca limon\u00e1da<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hamburger s hranolkami<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pivo&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Spolu<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>1590 kcal<\/strong><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>Ako vid\u00edte v tabu\u013eke, jednou n\u00e1v\u0161tevou kaviarne nasledovanou e\u0161te zast\u00e1vkou v burgr\u00e1rni m\u00f4\u017eete pokojne prija\u0165 aj okolo 1600 a viac kcal. Pre predstavu, to\u013eko kal\u00f3ri\u00ed m\u00f4\u017ee by\u0165 optim\u00e1lnym celodenn\u00fdm pr\u00edjmom napr\u00edklad pre<strong> \u017eenu so sedav\u00fdm sp\u00f4sobom \u017eivota, <\/strong>ktor\u00e1 sa sna\u017e\u00ed<strong> schudn\u00fa\u0165. <\/strong>Prakticky tak to, \u010do zjete v r\u00e1mci p\u00e1r hod\u00edn cez v\u00edkend, m\u00f4\u017ee by\u0165 niekoho <strong>celodenn\u00fd pr\u00edjem energie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnak\u00e9 prekvapenie m\u00f4\u017ee pr\u00eds\u0165 aj vtedy, ke\u010f si v piatok ve\u010der u\u017e\u00edvate s<strong> priate\u013emi v re\u0161taur\u00e1cii, <\/strong>v sobotu na obed siahnete po<strong> fast foode<\/strong> a ve\u010der v\u00e1s e\u0161te \u010dak\u00e1<strong> grilova\u010dka. <\/strong>No a<strong> <\/strong>&nbsp;v nede\u013eu m\u00e1te <strong>rodinn\u00fd obed<\/strong> nasledovan\u00fd<strong> dezertom. <\/strong>T\u00fdmto sp\u00f4sobom ve\u013emi \u013eahko znegujete kalorick\u00fd deficit, na ktorom ste cez t\u00fd\u017ede\u0148 pracovali.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, t\u00fdm nechceme poveda\u0165, \u017ee sa m\u00e1te vyh\u00fdba\u0165 burgrom, pizzi alebo dezertom. Sk\u00f4r ide o pripomienku, \u017ee v t\u00fdchto jedl\u00e1ch na v\u00e1s \u010d\u00edhaj\u00fa<strong> prekvapivo ve\u013ek\u00e9 mno\u017estv\u00e1 kal\u00f3ri\u00ed <\/strong>a treba ich jes\u0165 s <strong>rozumom.<\/strong> Dobre pritom urob\u00edte, ak ich vykompenzujete dostato\u010dn\u00fdm pohybom, napr\u00edklad v\u00edkendovou turistikou alebo cyklistikou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako sa vyhn\u00fa\u0165 t\u00fdmto scen\u00e1rom?<\/h4>\n\n\n\n<p>Aby sme si to zhrnuli, je teda zrejm\u00e9, \u017ee aj cez v\u00edkend je d\u00f4le\u017eit\u00e9 d\u00e1va\u0165 si pozor na<strong> mno\u017estvo <\/strong>a <strong>typ potrav\u00edn,<\/strong> ktor\u00e9 si naklad\u00e1te na tanier. U\u017e\u00edvajte si ich, ale s<strong> mierou.<\/strong> A \u010do ak m\u00e1te pocit, \u017ee v\u00e1s cez v\u00edkend prenasleduje potreba dopria\u0165 si v\u0161etko, \u010do je cez t\u00fd\u017ede\u0148 zak\u00e1zan\u00e9? V tom pr\u00edpade mo\u017eno urob\u00edte lep\u0161ie, ke\u010f mal\u00e9 mno\u017estvo t\u00fdchto potrav\u00edn ob\u010das prepa\u0161ujete aj do jed\u00e1lni\u010dka v priebehu t\u00fd\u017ed\u0148a. Je lep\u0161ie da\u0165 si v utorok p\u00e1sik \u010dokol\u00e1dy, vo \u0161tvrtok k\u00fasok pizze, v piatok mal\u00fa misku zmrzliny a v nede\u013eu burger, ako zjes\u0165 v\u0161etky tieto dobroty spolo\u010dne na jedno posedenie.<\/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>Ako by mala tak\u00e1 zdrav\u00e1 vyv\u00e1\u017een\u00e1 strava vyzera\u0165? Ak to chcete vedie\u0165, nevynechajte \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a>&nbsp;<\/li>\n\n\n\n<li>Pre\u010d\u00edtajte si tie\u017e na\u0161ich <a href=\"https:\/\/gymbeam.sk\/blog\/8-tipov-ako-obmedzit-cukor-a-jest-menej-sladkeho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 tipov, ako obmedzi\u0165 cukor a jes\u0165 menej sladk\u00e9ho.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44248,46435,46912,53755,64381\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u00e4\u010d\u0161\u00ed pr\u00edjem alkoholu&nbsp;<\/h3>\n\n\n\n<p>Hovor\u00edte si, \u017ee jeden ve\u010der s kamar\u00e1tmi doplnen\u00fd o p\u00e1r drinkov a poh\u00e1rov v\u00edna v\u00e1m nepokaz\u00ed cestu za vyt\u00fa\u017een\u00fdmi vysledkami? Opak m\u00f4\u017ee by\u0165 pravdou. Ve\u010der s alkoholom m\u00f4\u017ee toti\u017e pokojne predstavova\u0165 <strong>stovky a\u017e p\u00e1r tis\u00edc kal\u00f3ri\u00ed navy\u0161e. <\/strong>Z poh\u013eadu prijatej energie dok\u00e1\u017ee vyda\u0165 aj za nieko\u013eko hlavn\u00fdch jed\u00e1l.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napr\u00edklad tak\u00e9 jedno<strong> pivo (500 ml) <\/strong>m\u00e1 zhruba<strong> 200 kcal.<\/strong> Dvojdecov\u00fd poh\u00e1r <strong>bieleho polosuch\u00e9ho v\u00edna <\/strong>zase skr\u00fdva okolo<strong> 160 kcal,<\/strong> zatia\u013e \u010do rovnak\u00e9 mno\u017estvo <strong>aperolu <\/strong>m\u00e1 zhruba <strong>240 kcal. <\/strong>Spolo\u010dne s t\u00fdm sa pritom be\u017ene pij\u00fa aj r\u00f4zne <strong>drinky <\/strong>alebo <strong>sladen\u00e9 nealkoholick\u00e9 n\u00e1poje, <\/strong>ako Coca Cola, Fanta, d\u017e\u00fasy a pod, ktor\u00e9 s\u00fa bohat\u00fdm zdrojom <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tekut\u00fdch kal\u00f3ri\u00ed<\/a>. Ak si potom spo\u010d\u00edtate, ko\u013eko energie tak m\u00f4\u017eete za jeden ve\u010der prija\u0165, prekvap\u00ed v\u00e1s pokojne aj p\u00e1r tis\u00edc kal\u00f3ri\u00ed. A to znova vynuluje pracne vybudovan\u00fd kalorick\u00fd deficit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho, \u017ee alkoholick\u00e9 n\u00e1poje s\u00fa ve\u013emi<strong> kaloricky bohat\u00e9,<\/strong> v\u00e1\u0161 progres dok\u00e1\u017eu ovplyvni\u0165 aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vplyv-alkoholu-na-chudnutie-regeneraciu-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">in\u00fdm sp\u00f4sobom<\/a>. M\u00f4\u017eu toti\u017e napr\u00edklad <strong>negat\u00edvne vpl\u00fdva\u0165 na metabolizmus<\/strong> alebo sa tie\u017e ukazuje, \u017ee nar\u00fa\u0161aj\u00fa proces tvorby svalovej hmoty. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie je \u0161koda necha\u0165 si pokazi\u0165 progres alkoholom? D\u00e1vajte si preto pozor, ko\u013eko ho cez v\u00edkend vypijete a alkoholick\u00e9 n\u00e1poje \u010do najviac nahr\u00e1dzajte t\u00fdmi bez alkoholu (a ide\u00e1lne aj bez cukru).&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-1124x749.jpg\" alt=\"Pr\u00edjem alkoholu a chudnutie\" class=\"wp-image-605328\" title=\"Pr\u00edjem alkoholu a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nedostatok pohybu&nbsp;<\/h3>\n\n\n\n<p>Po vy\u010derp\u00e1vaj\u00facom t\u00fd\u017edni \u010dasto t\u00fa\u017eime len po jednom &#8211; schova\u0165 sa doma do postele a vyliez\u0165 z nej a\u017e v pondelok r\u00e1no. To s\u00edce v\u00e4\u010d\u0161ina z n\u00e1s neurob\u00ed, ale u\u017e nie je tak\u00e9 nezvy\u010dajn\u00e9 vidie\u0165, \u017ee niekto zostane cel\u00fd v\u00edkend doma a dni tr\u00e1vi pozeran\u00edm telev\u00edzie, poseden\u00edm s priate\u013emi alebo rodinou a \u010fal\u0161\u00edmi odpo\u010dinkov\u00fdmi \u010dinnos\u0165ami.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Oddych <\/strong>je samozrejme nesmierne <strong>u\u017eito\u010dn\u00fd <\/strong>a <strong>potrebn\u00fd,<\/strong> ale nem\u00fd\u013eme si ho s \u00faplnou <strong>ne\u010dinnos\u0165ou<\/strong>. Predstavte si, \u017ee cel\u00fd t\u00fd\u017ede\u0148 cvi\u010d\u00edte a chod\u00edte do pr\u00e1ce, ale cez v\u00edkend sed\u00edte doma. M\u00f4\u017ee \u00eds\u0165 a\u017e o nieko\u013eko tis\u00edc kal\u00f3ri\u00ed men\u0161\u00ed energetick\u00fd v\u00fddaj. V spojen\u00ed s vy\u0161\u0161\u00edm energetick\u00fdm pr\u00edjmom sa tak \u013eahko <strong>vynuluje dosiahnut\u00fd kalorick\u00fd deficit<\/strong> z predch\u00e1dzaj\u00faceho t\u00fd\u017ed\u0148a.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto urob\u00edte dobre, ke\u010f sa aj pohyb stane<strong> s\u00fa\u010das\u0165ou va\u0161ej be\u017enej v\u00edkendovej rutiny.<\/strong> Nemus\u00edte pod\u00e1va\u0165 maxim\u00e1lne v\u00fdkony vo fitku ani str\u00e1vi\u0165 nede\u013en\u00e9 r\u00e1no intenz\u00edvnymi \u0161printami. Bohato posta\u010d\u00ed, ke\u010f sa p\u00f4jdete <strong>prejs\u0165,<\/strong> opr\u00e1\u0161ite <a href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bicykel<\/strong><\/a><strong> <\/strong>alebo si p\u00f4jdete <a href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zapl\u00e1va\u0165<\/strong><\/a><strong>. <\/strong>Ako bonus dostanete <strong>vyvetran\u00fa hlavu, kvalitn\u00fd akt\u00edvny odpo\u010dinok, \u010das s priate\u013emi<\/strong> a ktovie, mo\u017eno objav\u00edte aj <strong>nov\u00e9 z\u00e1\u013euby.<\/strong><\/p>\n\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\">5. Nedostato\u010dn\u00fd a nekvalitn\u00fd sp\u00e1nok<\/h3>\n\n\n\n<p>Niekto sa cez v\u00edkend te\u0161\u00ed na dlh\u00fd sp\u00e1nok, in\u00fd naopak na p\u00e1rty a\u017e do r\u00e1na. Ak ste ten druh\u00fd pr\u00edpad, myslite na to, \u017ee <strong>pravideln\u00e9 zanedb\u00e1vanie sp\u00e1nku<\/strong> je to najhor\u0161ie, \u010do m\u00f4\u017eete urobi\u0165 pre v\u00e1\u0161 progres. Nez\u00e1le\u017e\u00ed pritom, \u010di chcete<strong> zlep\u0161ova\u0165 svoje \u0161portov\u00e9 v\u00fdkony<\/strong> alebo <strong>chudn\u00fa\u0165. <\/strong>Nedostatok sp\u00e1nku napr\u00edklad<strong> zvy\u0161uje apet\u00edt<\/strong> a t\u00fdm, \u017ee vedie k <strong>\u00fanave, <\/strong>aj zni\u017euje <strong>motiv\u00e1ciu k pohybu.<\/strong> Va\u0161e telo preto ocen\u00ed, ke\u010f vyu\u017eijete v\u00edkend na <strong>na\u010derpanie dostatku kvalitn\u00e9ho sp\u00e1nku. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete vedie\u0165, pre\u010do je sp\u00e1nok tak d\u00f4le\u017eit\u00fd a ako ho dosiahnu\u0165, pre\u010d\u00edtajte si \u010dl\u00e1nok<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-1124x749.jpg\" alt=\"Nedostatok sp\u00e1nku cez v\u00edkend \" class=\"wp-image-605344\" title=\"Nedostatok sp\u00e1nku cez v\u00edkend \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_mozete_vdaka_vikendom_zlepsit_progres\"><\/span>Ako m\u00f4\u017eete v\u010faka v\u00edkendom zlep\u0161i\u0165 progres?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste si doteraz pre\u010d\u00edtali, pon\u00faka sa n\u00e1m hne\u010f nieko\u013eko sp\u00f4sobov, ako si m\u00f4\u017eeme cez v\u00edkend skomplikova\u0165 snahy o di\u00e9tovanie alebo zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl. \u010co tak ale chyti\u0165 v\u00edkendy za <strong>opa\u010dn\u00fd koniec<\/strong> a vyu\u017ei\u0165 ich <strong>vo svoj prospech? <\/strong>Tieto dva dni vo\u013ena m\u00f4\u017eu by\u0165 toti\u017e z\u00e1rove\u0148 skvelou pr\u00edle\u017eitos\u0165ou, ako <strong>sa r\u00fdchlej\u0161ie pribl\u00ed\u017ei\u0165 k svoj\u00edm vyt\u00fa\u017een\u00fdm cie\u013eom. <\/strong>Ako na to?&nbsp;<\/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\">1. V\u00edkend si napl\u00e1nujte dopredu&nbsp;<\/h3>\n\n\n\n<p>Nie je nutn\u00e9 napl\u00e1nova\u0165 si v\u00edkend hodinu po hodine.<strong> Z\u00e1kladn\u00e9 obrysy <\/strong>toho, \u010do v\u00e1s v sobotu a nede\u013eu \u010dak\u00e1, v\u0161ak m\u00f4\u017eu by\u0165 tou <strong>z\u00e1chrannou slamkou, <\/strong>ktor\u00e1 v\u00e1s udr\u017e\u00ed nad hladinou. Rozvrhnite si napr\u00edklad, kedy p\u00f4jdete na <strong>prech\u00e1dzku <\/strong>\u010di kedy najnesk\u00f4r by sa <strong>hodilo \u013eahn\u00fa\u0165 do postele. <\/strong>Aj ke\u010f si napl\u00e1nujete poobedn\u00e9 stretnutie s kamar\u00e1tmi v kaviarni, budete sa m\u00f4c\u0165 te\u0161i\u0165 na svoju d\u00e1vku sladk\u00e9ho, a tak si \u013eah\u0161ie odpust\u00edte sladk\u00fa ty\u010dinku k rannej k\u00e1ve \u010di kol\u00e1\u010dik po obede. V\u00edkendov\u00fd re\u017eim si ur\u010dite nemus\u00edte zapisova\u0165 do di\u00e1ra, ale ocen\u00edte, ke\u010f ho budete ma\u0165 vopred premyslen\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Doprajte si oddych a regener\u00e1ciu&nbsp;<\/h3>\n\n\n\n<p>Aj ke\u010f n\u00e1m v\u00e4\u010d\u0161inou neprospeje presedie\u0165 cel\u00fd v\u00edkend na pohovke pred <a href=\"https:\/\/gymbeam.sk\/blog\/13-top-inspirativnych-filmov-o-bodybuildingu-ktore-musite-vidiet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">telev\u00edzorom<\/a>, <strong>le\u0148o\u0161enie v tej spr\u00e1vnej miere <\/strong>aj <strong>\u010fal\u0161ie formy odpo\u010dinku<\/strong> potrebuje ka\u017ed\u00fd z n\u00e1s. Aj pr\u00e1ve dostato\u010dn\u00e1 <strong>regener\u00e1cia <\/strong>sa star\u00e1 o udr\u017eanie v\u00e1\u0161ho tela v<strong> zdrav\u00ed<\/strong> a <strong>kond\u00edcii. <\/strong>M\u00e1 vplyv na <strong>funk\u010dnos\u0165 k\u013abov, svalov, imunitn\u00e9ho <\/strong>aj dokonca <strong>endokrinn\u00e9ho syst\u00e9mu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po n\u00e1ro\u010dnom t\u00fd\u017edni m\u00f4\u017ee va\u0161e telo oceni\u0165, ke\u010f sa vyhnete intenz\u00edvnym tr\u00e9ningom a namiesto nich si zvol\u00edte <strong>akt\u00edvny odpo\u010dinok<\/strong> vo forme <a href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>turistiky<\/strong><\/a><strong>, prech\u00e1dzky <\/strong>\u010di <strong>\u013eahkej cyklistiky. <\/strong>Rovnako sa m\u00f4\u017eete zregenerova\u0165 aj v <a href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/#Pravidla_spravneho_saunovania_alebo_ako_sa_spravne_saunovat\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>saune<\/strong><\/a><strong> <\/strong>alebo na <strong>mas\u00e1\u017ei.<\/strong> Samozrejme, s rados\u0165ou si u\u017eite aj vyva\u013eovanie sa na gau\u010di, ale nestr\u00e1vte n\u00edm cel\u00fd v\u00edkend.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete vedie\u0165, ako \u00fa\u010dinne regenerova\u0165? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tipov, ako najlep\u0161ie zregenerova\u0165 telo po tr\u00e9ningu.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-1124x750.jpg\" alt=\"Spr\u00e1vna regener\u00e1cia cez v\u00edkend\" class=\"wp-image-605360\" title=\"Spr\u00e1vna regener\u00e1cia cez v\u00edkend\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. U\u017eite si akt\u00edvny v\u00edkend&nbsp;<\/h3>\n\n\n\n<p>V\u00edkend m\u00f4\u017ee by\u0165 skvelou pr\u00edle\u017eitos\u0165ou pre aktivity, ktor\u00e9<strong> cez t\u00fd\u017ede\u0148 nest\u00edhate. <\/strong>Nem\u00e1te \u010das na<strong> prech\u00e1dzky v pr\u00edrode, <\/strong>ob\u013e\u00faben\u00fd <strong>boulder <\/strong>\u010di <strong>lezeck\u00fa stenu, v\u00fdlet na bicykli <\/strong>alebo chv\u00ed\u013eu osamote len s hudbou a <strong>inline kor\u010du\u013eami?<\/strong> To v\u0161etko s\u00fa \u010dinnosti ako stvoren\u00e9 na sobotu a nede\u013eu. U\u017eijete si tak <strong>pr\u00edrodu, \u010das s priate\u013emi <\/strong>aj <strong>nov\u00e9 z\u00e1\u017eitky. <\/strong>Telo v pohybe z\u00e1rove\u0148 automaticky znamen\u00e1<strong> sp\u00e1len\u00e9 kal\u00f3rie, <\/strong>a tak sa m\u00f4\u017eete te\u0161i\u0165 s v\u00e4\u010d\u0161ieho mno\u017estva spotrebovanej energie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak neviete, ak\u00fdm \u0161portom sa cez v\u00edkend venova\u0165, m\u00f4\u017eete sa in\u0161pirova\u0165 na\u0161\u00edm \u010dl\u00e1nkom <a href=\"https:\/\/gymbeam.sk\/blog\/tipy-na-aktivnu-dovolenku-spojte-odpocinok-s-pohybom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tipy na akt\u00edvnu dovolenku: Spojte odpo\u010dinok s pohybom.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite za hodinu niektor\u00fdch aktiv\u00edt?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Aktivita<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sp\u00e1len\u00e9 kal\u00f3rie za 1 hodinu*<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">prech\u00e1dzka (mierne tempo)<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">bouldering<\/td><td class=\"has-text-align-center\" data-align=\"center\">550 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">cyklistika (21 km\/h)<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">inline kor\u010du\u013eovanie<\/td><td class=\"has-text-align-center\" data-align=\"center\">525 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pl\u00e1vanie (rekrea\u010dne, prsia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">371 kcal<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>*Hodnoty platia pre priemern\u00e9ho 70 kg \u010dloveka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako, ako v\u00e1m m\u00f4\u017ee v\u00edkendov\u00e9 hodovanie podstatne zv\u00fd\u0161i\u0165 energetick\u00fd pr\u00edjem, akt\u00edvny v\u00edkend v\u00e1m ho m\u00f4\u017ee pom\u00f4c\u0165 <strong>zn\u00ed\u017ei\u0165.<\/strong> Ke\u010f si teda doprajete <strong>dezert po obede <\/strong>a <strong>v\u00fddatn\u00fa ve\u010deru v re\u0161taur\u00e1cii<\/strong> a budete ma\u0165 na konte<strong> prijat\u00fdch 1000 kcal navy\u0161e, <\/strong>pohyb si s t\u00fdm dok\u00e1\u017ee poradi\u0165. Aby ste sp\u00e1lili spomenut\u00fdch 1000 kcal, m\u00f4\u017eete \u00eds\u0165 v jeden de\u0148 na hodinu na kolieskov\u00e9 kor\u010dule a na druh\u00fd de\u0148 sa napr\u00edklad na hodinu vyvetra\u0165 na bicykel. P\u00e1li\u0165 kal\u00f3rie je vlastne celkom jednoduch\u00e9. Ak budete dr\u017ea\u0165 svoj<strong> jed\u00e1lni\u010dek v rozumn\u00fdch medziach <\/strong>aj cez v\u00edkend a pritom sa budete <strong>h\u00fdba\u0165,<\/strong> nie je d\u00f4vod, aby ste si pokazili kalorick\u00fd deficit dosiahnut\u00fd cez t\u00fd\u017ede\u0148. Pr\u00e1ve naopak, \u013eahko ho m\u00f4\u017eete dokonca aj<strong> podpori\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Napl\u00e1nujte a pripravte si jedlo na t\u00fd\u017ede\u0148<\/h3>\n\n\n\n<p>Ako sa hovor\u00ed, kto je pripraven\u00fd, nie je prekvapen\u00fd. Preto, ak sa sna\u017e\u00edte kontrolova\u0165, \u010do zjete, je ide\u00e1lne <a href=\"https:\/\/gymbeam.sk\/tasky-na-jedlo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>krabi\u010dkova\u0165<\/strong><\/a><strong> <\/strong>a<strong> chysta\u0165 si jedlo dopredu. <\/strong>A v\u00edkend je ide\u00e1lnym \u010dasom na tento<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>meal prep<\/strong><\/a><strong>. <\/strong>Ak si v nede\u013eu nachyst\u00e1te obedy na \u010fal\u0161ie tri dni, spr\u00e1vne stravovanie sa v\u00e1m bude dodr\u017eiava\u0165 jednoduch\u0161ie. Pr\u00edprava jed\u00e1lni\u010dka na nasleduj\u00face dni v\u00e1s pritom m\u00f4\u017ee dokonca namotivova\u0165 <strong>stravova\u0165 sa zdrav\u0161ie aj po\u010das samotn\u00e9ho v\u00edkendu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak potrebujete in\u0161pir\u00e1ciu, ako by mal takto vopred pripraven\u00fd jed\u00e1lni\u010dek vyzera\u0165, nevynechajte n\u00e1\u0161 \u010dl\u00e1nok<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal.<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>A ako si tak\u00fd jed\u00e1lni\u010dek zostavi\u0165 krok po kroku sa dozviete v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jed\u00e1lni\u010dek na mieru: Kompletn\u00fd n\u00e1vod, ako si napl\u00e1nova\u0165 stravu pod\u013ea kal\u00f3ri\u00ed&nbsp; makier.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-1124x751.jpg\" alt=\"Krabi\u010dkovanie cez v\u00edkend\" class=\"wp-image-605376\" title=\"Krabi\u010dkovanie cez v\u00edkend\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_by_mal_vyzerat_idealny_vikend\"><\/span>Ako by mal vyzera\u0165 ide\u00e1lny v\u00edkend?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete z\u00edska\u0165 sp\u00e4\u0165 pln\u00e9 psychick\u00e9 aj fyzick\u00e9 nasadenie, <strong>oddych,<\/strong> trocha <strong>le\u0148o\u0161enia <\/strong>aj <strong>dobr\u00e9 jedlo <\/strong>k v\u00edkendu ur\u010dite patria. Preto, nech u\u017e sa sna\u017e\u00edte <strong>schudn\u00fa\u0165, nabra\u0165 svaly <\/strong>alebo len skr\u00e1tka<strong> \u017ei\u0165 zdravo, <\/strong>nemus\u00edte sa sna\u017ei\u0165 o stopercentn\u00fa sebakontrolu. Doprajte si to, \u010do v\u00e1m rob\u00ed rados\u0165! Aby ste si v\u0161ak nepokazili v\u00fdsledky, na ktor\u00fdch tak usilovne pracujete, cho\u010fte na to s rozumom a sna\u017ete sa o zdrav\u00fd balanc aj po\u010das v\u00edkendu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sobota a nede\u013ea pln\u00e9<strong> fast foodu, sladkost\u00ed, alkoholu<\/strong> a <strong>le\u017eania na gau\u010di <\/strong>nebud\u00fa pre v\u00e1s ur\u010dite zdrav\u00e9 a nepom\u00f4\u017eu v\u00e1m ani dosiahnu\u0165 vyt\u00fa\u017een\u00e9 ciele. Preto si nastavte <strong>hranice,<\/strong> aby sa v\u00e1m v\u00edkendy nevymykali spod kontroly. Nezakazujte si va\u0161e ob\u013e\u00faben\u00e9 dobroty, ale dajte si napr\u00edklad len <strong>k\u00fasok \u010dokol\u00e1dy, polovicu sladkej ty\u010dinky<\/strong> alebo <strong>k\u00fasok pizze<\/strong> namiesto pln\u00e9ho taniera. Nemus\u00edte sa b\u00e1\u0165 ani v\u00fddatn\u00e9ho nede\u013en\u00e9ho obeda u babi\u010dky. Ale priznajte sami sebe \u2013 naozaj potrebujete dup\u013eu? Nemus\u00edte lipn\u00fa\u0165 na dokonalosti, ale bude u\u017eito\u010dn\u00e9, ke\u010f budete ma\u0165 predstavu,<strong> ko\u013eko kal\u00f3ri\u00ed sa kde skr\u00fdva <\/strong>a \u010do si va\u0161e telo <strong>m\u00f4\u017ee dovoli\u0165.<\/strong> Ak si va\u0161e ob\u013e\u00faben\u00e9 neresti doprajete s mierou, uspokoj\u00edte svoje chute a pritom sa nemus\u00edte b\u00e1\u0165, \u017ee by ste si nimi v\u00fdrazne spomalili progres, o ktor\u00fd sa sna\u017e\u00edte. K tomu v\u0161etk\u00e9mu nezab\u00fadajte ani na <strong>pohyb <\/strong>a <strong>\u0161portovanie. <\/strong>Akt\u00edvny v\u00edkend pom\u00f4\u017ee udr\u017ea\u0165 va\u0161e telo v kond\u00edcii.&nbsp;<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beriete v\u00edkendy ako pr\u00edle\u017eitos\u0165 <strong>zahodi\u0165 stravovac\u00ed <\/strong>a <strong>pohybov\u00fd re\u017eim za hlavu <\/strong>a odmeni\u0165 sa za n\u00e1ro\u010dn\u00fd t\u00fd\u017ede\u0148? Nie je to ide\u00e1lna cesta, a u\u017e v\u00f4bec nie, ak sa napr\u00edklad sna\u017e\u00edte schudn\u00fa\u0165 alebo nabra\u0165 svaly. V\u00edkend, kedy si nenastav\u00edte hranice v stravovan\u00ed a pohybe, v\u00e1m m\u00f4\u017ee celkom <strong>spomali\u0165 <\/strong>alebo dokonca <strong>pokazi\u0165 progres. <\/strong>Prsty v tom m\u00e1 naj\u010dastej\u0161ie <strong>nadbytok jedla <\/strong>alebo<strong> alkoholu,<\/strong> <strong>nedostatok pohybu<\/strong> \u010di <strong>sp\u00e1nku.<\/strong> V\u00edkendy sa v\u0161ak pritom daj\u00fa vyu\u017ei\u0165 vo v\u00e1\u0161 prospech! A to hlavne vtedy, ke\u010f si ich aspo\u0148 trochu <strong>napl\u00e1nujete, <\/strong>vypln\u00edte <strong>pohybom <\/strong>a efekt\u00edvnou<strong> regener\u00e1ciou.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Budeme radi, ke\u010f ho budete zdie\u013ea\u0165 so svojimi priate\u013emi a zn\u00e1mymi!<\/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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\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>Cez v\u00edkend \u010dasto upust\u00edme od zabehnut\u00e9ho stravovacieho aj pohybov\u00e9ho re\u017eimu bez toho, aby sme si nastavili hranice. Ako to m\u00f4\u017ee ovplyvni\u0165 n\u00e1\u0161 progres alebo chudnutie? A ako naopak vyu\u017ei\u0165 vo\u013en\u00e9 dni vo svoj prospech? <\/p>\n","protected":false},"author":156,"featured_media":605246,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6132,6055,6082],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-605245","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-regeneracia","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Po\u010das t\u00fd\u017ed\u0148a dr\u017e\u00edm dietu a mak\u00e1m. Schudnem, aj ke\u010f cez v\u00edkend po\u013eav\u00edm z re\u017eimu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u00edkendy s\u00fa \u010dasto t\u00fdmi cheat days, kedy si doprajeme. M\u00f4\u017eu n\u00e1m v\u0161ak pokazi\u0165 progres? Ak\u00fd maj\u00fa vplyv na chudnutie a ako naopak m\u00f4\u017eeme cez v\u00edkend zlep\u0161i\u0165 progres?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Po\u010das t\u00fd\u017ed\u0148a dr\u017e\u00edm dietu a mak\u00e1m. 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Ak\u00fd maj\u00fa vplyv na chudnutie a ako naopak m\u00f4\u017eeme cez v\u00edkend zlep\u0161i\u0165 progres?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-05T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-08T06:13:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/pocas-tyzdna-drzim-dietu-a-makam-schudnem-aj-ked-cez-vikend-polavim-z-rezimu\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Po\u010das t\u00fd\u017ed\u0148a dr\u017e\u00edm dietu a mak\u00e1m. 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