{"id":605961,"date":"2024-08-05T08:19:05","date_gmt":"2024-08-05T06:19:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=605961"},"modified":"2024-08-19T08:47:08","modified_gmt":"2024-08-19T06:47:08","slug":"behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/","title":{"rendered":"B\u011bhem t\u00fddne dr\u017e\u00edm dietu a mak\u00e1m. Zhubnu, i kdy\u017e o v\u00edkendu polev\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.cz\/blog\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/#Proc_nam_vikendy_kazi_progres\" title=\"Pro\u010d n\u00e1m v\u00edkendy kaz\u00ed progres?\">Pro\u010d n\u00e1m v\u00edkendy kaz\u00ed progres?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/#Co_muze_o_vikendu_zpomalit_progres\" title=\"Co m\u016f\u017ee o v\u00edkendu zpomalit progres?\">Co m\u016f\u017ee o v\u00edkendu zpomalit 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.cz\/blog\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/#Jak_muzete_diky_vikendu_zlepsit_progres\" title=\"Jak m\u016f\u017eete d\u00edky v\u00edkendu zlep\u0161it progres?\">Jak m\u016f\u017eete d\u00edky v\u00edkendu zlep\u0161it progres?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/#Jak_by_mel_vypadat_idealni_vikend\" title=\"Jak by m\u011bl vypadat ide\u00e1ln\u00ed v\u00edkend?\">Jak by m\u011bl vypadat ide\u00e1ln\u00ed v\u00edkend?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/#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>Sna\u017e\u00edte se j\u00edst zdrav\u011b, cvi\u010dit, re\u017eim zvoln\u00edte jen o v\u00edkendu, a p\u0159esto se v\u00e1m neda\u0159\u00ed dos\u00e1hnout va\u0161ich vysn\u011bn\u00fdch c\u00edl\u016f? V tom p\u0159\u00edpad\u011b je tento \u010dl\u00e1nek \u0161it\u00fd na m\u00edru pr\u00e1v\u011b v\u00e1m. I kdy\u017e to tak na prvn\u00ed pohled nevypad\u00e1, pokud se o v\u00edkendu pravideln\u011b utrhneme z \u0159et\u011bzu, m\u016f\u017ee se velmi snadno st\u00e1t, \u017ee n\u00e1m tyto dva dny pokaz\u00ed ve\u0161ker\u00e9 snahy <strong>hubnout, budovat svaly i zlep\u0161ovat sportovn\u00ed v\u00fdkony.<\/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 dojde pr\u00e1v\u011b tehdy, kdy\u017e je n\u00e1\u0161 re\u017eim p\u0159es t\u00fdden dokonal\u00fd, ale pak sko\u010d\u00edme do <strong>v\u00edkendov\u00e9ho m\u00f3du<\/strong> s vyhl\u00eddkou, \u017ee p\u0159eci jen m\u016f\u017eeme trochu zvolnit. Je v\u00e1m tento sc\u00e9n\u00e1\u0159 pov\u011bdom\u00fd? Mo\u017en\u00e1 i to je d\u016fvod, pro\u010d se po\u0159\u00e1d to\u010d\u00edte v kruhu bez v\u00fdsledk\u016f. Poj\u010fme se na tuto tematiku pod\u00edvat bl\u00ed\u017ee a nau\u010dit se, jak m\u016f\u017eete v\u00edkendy vyu\u017e\u00edt ve sv\u016fj prosp\u011bch.<\/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=\"Proc_nam_vikendy_kazi_progres\"><\/span>Pro\u010d n\u00e1m v\u00edkendy kaz\u00ed progres?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S v\u00edkendem jde b\u011b\u017en\u011b ruku v ruce <strong>v\u011bt\u0161\u00ed mno\u017estv\u00ed j\u00eddla, m\u00e9n\u011b pohybu<\/strong> nebo \u010dasto i celkov\u00e1 zm\u011bna denn\u00edho re\u017eimu. A i kdy\u017e nen\u00ed nic \u0161patn\u00e9ho na tom, \u017ee se chceme v sobotu a ned\u011bli trochu uvolnit a u\u017e\u00edt si pohodu, m\u016f\u017ee se to lehce <strong>obr\u00e1tit proti n\u00e1m<\/strong>. Zejm\u00e9na kdy\u017e nem\u00e1me v\u00edkendov\u00e9 radov\u00e1nky pod kontrolou, dok\u00e1\u017eou n\u00e1m nep\u0159\u00edjemn\u011b pokazit to, co jsme budovali nejen b\u011bhem cel\u00e9ho uplynul\u00e9ho t\u00fddne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je to i v\u00e1\u0161 p\u0159\u00edpad a s p\u0159ich\u00e1zej\u00edc\u00edm v\u00edkendem m\u00e1te chu\u0165 <strong>hodit v\u0161e za hlavu<\/strong> a <strong>zapomenout na pravidla<\/strong> v j\u00eddle i pohybu, je mo\u017en\u00e1 na \u010dase ujistit se, zda je v\u00e1\u0161 re\u017eim <strong>nastaven spr\u00e1vn\u011b. Vyv\u00e1\u017een\u00fd<\/strong> a <strong>dob\u0159e sestaven\u00fd j\u00eddeln\u00ed\u010dek<\/strong> by toti\u017e nem\u011bl b\u00fdt tr\u00e1pen\u00edm ani p\u0159\u00ed\u010dinou nekontrolovateln\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/\"><strong>chut\u00ed<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak mohou v\u00edkendy zpomalit hubnut\u00ed?<\/h3>\n\n\n\n<p>Ka\u017ed\u00fd, kdo se u\u017e n\u011bkdy pokou\u0161el hubnout, v\u00ed, \u017ee <strong>v\u00edkendy<\/strong> a <strong>reduk\u010dn\u00ed dieta<\/strong> se spolu v\u011bt\u0161inou nekamar\u00e1d\u00ed. Pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed toti\u017e pot\u0159ebujeme dodr\u017eovat <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\">kalorick\u00fd deficit<\/a>,<\/strong>&nbsp;\u010dili dlouhodob\u011b <strong>p\u0159ij\u00edmat m\u00e9n\u011b kalori\u00ed, ne\u017e vyd\u00e1v\u00e1me<\/strong>. Kdy\u017e si v\u0161ak v sobotu i ned\u011bli dop\u0159ejete typick\u00e9 v\u00edkendov\u00e9 hody spolu se sladk\u00fdm nicned\u011bl\u00e1n\u00edm, snadno se naopak dostanete do<strong> energetick\u00e9ho nadbytku<\/strong>. \u010castokr\u00e1t i takov\u00e9ho, kter\u00fd vynuluje v\u00fdsledky cel\u00e9ho p\u0159edchoz\u00edho t\u00fddne, a hubnut\u00ed se tak zpomal\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Velmi dob\u0159e tuto situaci zn\u00e1zor\u0148uje n\u00e1sleduj\u00edc\u00ed graf.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full editorskit-no-tablet\"><img loading=\"lazy\" decoding=\"async\" width=\"791\" height=\"413\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/clanek-edited.png\" alt=\"\" class=\"wp-image-607600\" title=\"Jak m\u016f\u017ee v\u00edkend ovlivnit kalorick\u00fd deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/clanek-edited.png 791w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/clanek-edited-400x209.png 400w\" sizes=\"auto, (max-width: 791px) 100vw, 791px\" \/><\/figure>\n\n\n\n<p>Kalorick\u00fd deficit se na hubnut\u00ed neprojev\u00ed ze dne na den. P\u0159edstavte si nap\u0159\u00edklad Lucku, kter\u00e1 se chce zbavit nadbyte\u010dn\u00e9ho t\u011blesn\u00e9ho tuku a mus\u00ed dodr\u017eovat deficit cca 1 700 kcal. Zhubne, kdy\u017e se j\u00ed to povede jeden den? Bohu\u017eel ne. Pro to, aby si v\u0161imla zm\u011bn na sv\u00e9m t\u011ble, mus\u00ed m\u00edt za sebou <strong>n\u011bkolik \u00fasp\u011b\u0161n\u00fdch t\u00fddn\u016f<\/strong>. Kalorick\u00fd p\u0159\u00edjem se v podstat\u011b <strong>postupn\u011b s\u010d\u00edt\u00e1<\/strong> a a\u017e jeho pr\u016fm\u011br z n\u011bkolika dn\u00ed rozhodne o tom, zda Lucka zhubne, nebo ne. Pokud by jej\u00ed p\u0159\u00edjem p\u0159es t\u00fdden kop\u00edroval n\u00e1\u0161 graf, t\u011blesn\u00fd tuk by se tvrdohlav\u011b dr\u017eel na sv\u00e9m m\u00edst\u011b. Vid\u00edme v n\u011bm sice <strong>t\u0159i \u00fasp\u011b\u0161n\u00e9 dny<\/strong>, kdy se poda\u0159ilo udr\u017eet kalorick\u00fd deficit. Dal\u0161\u00ed <strong>\u010dty\u0159i dny<\/strong> je v\u0161ak p\u0159\u00edjem vy\u0161\u0161\u00ed, a to v p\u00e1tek a v sobotu dokonce a\u017e zhruba o 1 000 kcal. Po t\u00fddnu tak Luc\u010din pr\u016fm\u011brn\u00fd kalorick\u00fd p\u0159\u00edjem p\u0159evy\u0161uje jej\u00ed optim\u00e1ln\u00ed p\u0159\u00edjem pro hubnut\u00ed a\u017e o cca 400 kcal. Pokud by takto pokra\u010dovala ka\u017ed\u00fd t\u00fdden, hmotnost by <strong>z\u016fst\u00e1vala<\/strong> a <strong>\u00fasp\u011b\u0161n\u00e9 hubnut\u00ed by se nedostavilo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud i vy bojujete s t\u00edm, \u017ee se v\u00e1s kila tvrdohlav\u011b dr\u017e\u00ed, je dost mo\u017en\u00e9, \u017ee pr\u00e1v\u011b toto bude t\u00edm pomysln\u00fdm kamenem \u00farazu. Proto si d\u00e1vejte obzvl\u00e1\u0161\u0165 pozor na v\u00edkendy a i b\u011bhem nich si nastavte alespo\u0148 <strong>z\u00e1kladn\u00ed hranice u j\u00eddla a pohybu.<\/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=\"Mohou v\u00edkendy zpomalit hubnut\u00ed?\" class=\"wp-image-605296\" title=\"Mohou v\u00edkendy zpomalit hubnut\u00ed?\" 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\">Jak mohou v\u00edkendy negativn\u011b ovlivnit r\u016fst sval\u016f?<\/h3>\n\n\n\n<p>Pokud se naopak sna\u017e\u00edte budovat svaly a va\u0161i snahu v\u00e1m kaz\u00ed pr\u00e1v\u011b v\u00edkendy, m\u016f\u017ee b\u00fdt probl\u00e9mem <strong>nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin<\/strong>, obecn\u011b <strong>nespr\u00e1vn\u00fd pom\u011br \u017eivin v j\u00eddeln\u00ed\u010dku<\/strong> \u010di nap\u0159\u00edklad <strong>nedodr\u017eov\u00e1n\u00ed <a href=\"https:\/\/www.gymtime.cz\/magazin\/jak-spravne-sestavit-treninkovy-plan-do-posilovny\/\">tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/a><\/strong>. Nemluv\u011b o tom, \u017ee s v\u00edkendem jde \u010dasto ruku v ruce i <strong>vy\u0161\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/vliv-alkoholu-na-hubnuti-regeneraci-rust-svalu\/\">p\u0159\u00edjem alkoholu<\/a><\/strong>, kter\u00fd tak\u00e9 neprosp\u00edv\u00e1 r\u016fstu sval\u016f. I v\u00edkendy je tak t\u0159eba zohled\u0148ovat v celkov\u00e9m re\u017eimu, kdy je na\u0161\u00edm c\u00edlem efektivn\u011b budovat svalovou 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_muze_o_vikendu_zpomalit_progres\"><\/span>Co m\u016f\u017ee o v\u00edkendu zpomalit progres?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed nic \u0161patn\u00e9ho na tom, \u017ee si chcete <strong>odpo\u010dinout<\/strong> a <strong>u\u017e\u00edt si v\u00edkend<\/strong>. Pot\u0159ebuje to ka\u017ed\u00fd z n\u00e1s, aby byl v <strong>dlouhodob\u00e9 psychick\u00e9 pohod\u011b<\/strong>, dob\u0159e zvl\u00e1dal <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\"><strong>kontrolovat stres<\/strong><\/a> a zkr\u00e1tka si <strong>u\u017e\u00edval \u017eivota<\/strong>. Toho v\u0161eho v\u0161ak lze dos\u00e1hnout, ani\u017e by se v\u00e1m j\u00eddeln\u00ed\u010dek nebo pohybov\u00fd re\u017eim vymkl z rukou a p\u0159ivedl v\u00e1s do vod ne\u00fasp\u011bchu, do kter\u00fdch se ur\u010dit\u011b nechcete dostat. Co v\u00e1m m\u016f\u017ee o v\u00edkendu pokazit snahy o hubnut\u00ed \u010di formov\u00e1n\u00ed postavy, pokud to \u010din\u00edte v p\u0159ehnan\u00e9 m\u00ed\u0159e?<\/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 zm\u011bna re\u017eimu<\/h3>\n\n\n\n<p>Ur\u010dit\u011b i va\u0161e v\u00edkendy, pokud o nich nepracujete, vypadaj\u00ed b\u011b\u017en\u011b \u00fapln\u011b jinak, ne\u017e dny v pr\u016fb\u011bhu pracovn\u00edho t\u00fddne. Zam\u011bstn\u00e1vaj\u00ed v\u00e1s <strong>odli\u0161n\u00e9 aktivity<\/strong>, m\u00e1te \u00fapln\u011b jin\u00fd <strong>\u010dasov\u00fd rozvrh<\/strong>, jinak se <strong>stravujete<\/strong>, <strong>h\u00fdbete<\/strong> i <strong>sp\u00edte<\/strong>. Co\u017e je samoz\u0159ejm\u011b v po\u0159\u00e1dku, ale nezapom\u00ednejte, \u017ee tento nesoulad se m\u016f\u017ee snadno uk\u00e1zat na zm\u00edn\u011bn\u00e9m <strong>kalorick\u00e9m p\u0159\u00edjmu<\/strong>, <strong>metabolismu<\/strong> i <strong>regeneraci<\/strong> t\u011bla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158ekn\u011bme, \u017ee pokud chod\u00edv\u00e1te v pracovn\u00ed dny sp\u00e1t v deset ve\u010der a pravideln\u011b cvi\u010d\u00edte, pro t\u011blo je docela velkou zm\u011bnou, kdy\u017e najednou <strong>ponocuje do druh\u00e9 hodiny rann\u00ed,<\/strong> a nav\u00edc ve <strong>spole\u010dnosti dobr\u00e9ho v\u00edna,<\/strong> p\u0159i\u010dem\u017e se cel\u00fd v\u00edkend <strong>vyh\u00fdb\u00e1te pohybu<\/strong>. To m\u016f\u017ee m\u00edt negativn\u00ed dopad nejen na hubnut\u00ed nebo r\u016fst sval\u016f, ale prakticky tak\u00e9 na celkov\u00e9 zdrav\u00ed. Proto se vyplat\u00ed udr\u017eovat si alespo\u0148 z\u00e1kladn\u00ed konzistenci ve va\u0161em zab\u011bhnut\u00e9m re\u017eimu.<\/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 hubnut\u00ed\" class=\"wp-image-605312\" title=\"V\u00edkendov\u00fd re\u017eim a hubnut\u00ed\" 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. Nadm\u011brn\u00fd kalorick\u00fd p\u0159\u00edjem<\/h3>\n\n\n\n<p>Nejpal\u010div\u011bj\u0161\u00edm v\u00edkendov\u00fdm probl\u00e9mem je \u010dasto <strong>chutn\u00e9 j\u00eddlo<\/strong>, kter\u00e9 na n\u00e1s \u010d\u00edh\u00e1 ze v\u0161ech stran. Tak\u00e9 m\u00e1te mnohdy pocit, \u017ee si ho p\u0159ece o v\u00edkendu m\u016f\u017eete dop\u0159\u00e1t, kdy\u017e jste se mu p\u0159es t\u00fdden \u00fasp\u011b\u0161n\u011b vyh\u00fdbali? Nebo si dokonce pravideln\u011b c\u00edlen\u011b pl\u00e1nujete bohat\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/\"><strong>cheat days<\/strong><\/a>?<\/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 sc\u00e9n\u00e1\u0159 m\u016f\u017ee zahrnovat v\u00edce j\u00eddla na <strong>rodinn\u00fdch oslav\u00e1ch<\/strong>, opakovan\u00e9 n\u00e1v\u0161t\u011bvy <strong>restaurac\u00ed<\/strong>, l\u00e1kav\u00fdch <strong>kav\u00e1ren<\/strong> a <strong>cukr\u00e1ren<\/strong> \u010di jednodu\u0161e hodov\u00e1n\u00ed z dom\u00e1c\u00edch z\u00e1sob. Tehdy nen\u00ed nic snaz\u0161\u00edho, ne\u017e se nev\u011bdomky klidn\u011b dostat i do kalorick\u00e9ho nadbytku. To se prokazuje i ve v\u00fdzkumech, kter\u00e9 dlouhodob\u011b sleduj\u00ed kalorick\u00fd p\u0159\u00edjem \u00fa\u010dastn\u00edk\u016f t\u011bchto v\u00fdzkum\u016f. <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>P\u0159edstavte si, \u017ee tr\u00e1v\u00edte v\u00edkend s p\u0159\u00e1teli. Odpoledne sko\u010d\u00edte do kav\u00e1rny a ve\u010der si je\u0161t\u011b zajdete na burger. V takov\u00fdch situac\u00edch je dobr\u00e9 alespo\u0148 p\u0159ibli\u017en\u011b v\u011bd\u011bt, kolik kalori\u00ed zhruba p\u0159ijmete.<\/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\">Pr\u016fm\u011brn\u00fd obsah kalori\u00ed v pokrmech<\/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\">J\u00eddlo<\/th><th class=\"has-text-align-center\" data-align=\"center\">1 b\u011b\u017en\u00e1 porce<\/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\u00e1c\u00ed 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 hranolky<\/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>Celkem<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 590 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak vid\u00edte v tabulce, jednou n\u00e1v\u0161t\u011bvou kav\u00e1rny n\u00e1sledovanou je\u0161t\u011b zast\u00e1vkou na burger m\u016f\u017eete klidn\u011b p\u0159ijmout i kolem 1 600 kcal a v\u00edce. Pro p\u0159edstavu, takov\u00e9 mno\u017estv\u00ed kalori\u00ed m\u016f\u017ee b\u00fdt optim\u00e1ln\u00edm celodenn\u00edm p\u0159\u00edjmem nap\u0159\u00edklad pro <strong>\u017eenu se sedav\u00fdm<\/strong> <strong>zp\u016fsobem \u017eivota<\/strong>, kter\u00e1 se sna\u017e\u00ed <strong>zhubnout<\/strong>. Prakticky tak to, co sn\u00edte b\u011bhem p\u00e1r hodin o v\u00edkendu, m\u016f\u017ee b\u00fdt <strong>celodenn\u00ed p\u0159\u00edjem energie<\/strong> n\u011bkoho jin\u00e9ho.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u00e9 p\u0159ekvapen\u00ed m\u016f\u017ee p\u0159ij\u00edt i tehdy, kdy\u017e si v p\u00e1tek ve\u010der u\u017e\u00edv\u00e1te s <strong>p\u0159\u00e1teli v restauraci<\/strong>, v sobotu na ob\u011bd zvol\u00edte <strong>fast food<\/strong> a ve\u010der v\u00e1s je\u0161t\u011b \u010dek\u00e1 <strong>grilova\u010dka<\/strong>. No a v ned\u011bli m\u00e1te <strong>rodinn\u00fd ob\u011bd<\/strong> n\u00e1sledovan\u00fd <strong>dezertem<\/strong>. T\u00edmto zp\u016fsobem velmi snadno znegujete kalorick\u00fd deficit, na kter\u00e9m jste p\u0159es t\u00fdden pracovali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samoz\u0159ejm\u011b t\u00edm nechceme \u0159\u00edci, \u017ee se m\u00e1te vyh\u00fdbat burger\u016fm, pizz\u00e1m nebo dezert\u016fm. Sp\u00ed\u0161e jde o p\u0159ipom\u00ednku toho, \u017ee v t\u011bchto j\u00eddlech na v\u00e1s \u010d\u00edh\u00e1 <strong>p\u0159ekvapiv\u011b velk\u00e9 mno\u017estv\u00ed kalori\u00ed<\/strong> a je t\u0159eba j\u00edst je <strong>s rozumem<\/strong>. Dob\u0159e p\u0159itom ud\u011bl\u00e1te, pokud je vykompenzujete dostate\u010dn\u00fdm pohybem, nap\u0159\u00edklad v\u00edkendovou turistikou nebo 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\">Jak se vyhnout t\u011bmto sc\u00e9n\u00e1\u0159\u016fm?<\/h4>\n\n\n\n<p>Abychom si to shrnuli \u2013 je tedy z\u0159ejm\u00e9, \u017ee i p\u0159es v\u00edkend je d\u016fle\u017eit\u00e9 d\u00e1vat si pozor na <strong>mno\u017estv\u00ed a typ potravin<\/strong>, kter\u00e9 si nakl\u00e1d\u00e1te na tal\u00ed\u0159. U\u017e\u00edvejte si je, ale <strong>s m\u00edrou<\/strong>. A co kdy\u017e m\u00e1te pocit, \u017ee v\u00e1s o v\u00edkendu pron\u00e1sleduje pot\u0159eba dop\u0159\u00e1t si v\u0161e, co je p\u0159es t\u00fdden zak\u00e1z\u00e1no? V tom p\u0159\u00edpad\u011b mo\u017en\u00e1 ud\u011bl\u00e1te l\u00e9pe, kdy\u017e mal\u00e9 mno\u017estv\u00ed t\u011bchto potravin ob\u010das propa\u0161ujete i do j\u00eddeln\u00ed\u010dku v pr\u016fb\u011bhu t\u00fddne. Je lep\u0161\u00ed d\u00e1t si v \u00fater\u00fd p\u00e1r kosti\u010dek \u010dokol\u00e1dy, ve \u010dtvrtek kousek pizzy, v p\u00e1tek malou misku zmrzliny a v ned\u011bli burger, ne\u017e sn\u00edst v\u0161echny tyto dobroty spole\u010dn\u011b na posezen\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jak by m\u011bla takov\u00e1 zdrav\u00e1 vyv\u00e1\u017een\u00e1 strava vypadat? Chcete-li to v\u011bd\u011bt, nenechte si uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/li>\n\n\n\n<li>P\u0159e\u010dt\u011bte si tak\u00e9 na\u0161ich <a href=\"https:\/\/gymbeam.cz\/blog\/8-tipu-jak-omezit-cukr-a-jist-mene-sladkeho\/\"><strong>8 tip\u016f, jak omezit cukr a j\u00edst m\u00e9n\u011b 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\u011bt\u0161\u00ed p\u0159\u00edjem alkoholu<\/h3>\n\n\n\n<p>\u0158\u00edk\u00e1te si, \u017ee jeden ve\u010der s kamar\u00e1dy dopln\u011bn\u00fd o p\u00e1r drink\u016f a skleni\u010dek v\u00edna v\u00e1m nezkaz\u00ed cestu k vytou\u017een\u00fdm v\u00fdsledk\u016fm? Opak m\u016f\u017ee b\u00fdt pravdou. Ve\u010der s pop\u00edjen\u00edm alkoholu m\u016f\u017ee toti\u017e klidn\u011b p\u0159edstavovat <strong>stovky a\u017e p\u00e1r tis\u00edc kalori\u00ed nav\u00edc<\/strong>. Z pohledu p\u0159ijat\u00e9 energie dok\u00e1\u017ee vydat i za n\u011bkolik hlavn\u00edch j\u00eddel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u0159\u00edklad takov\u00e9 jedno <strong>pivo (500 ml)<\/strong> m\u00e1 zhruba <strong>200 kcal<\/strong>. Dv\u011b deci <strong>b\u00edl\u00e9ho polosuch\u00e9ho v\u00edna<\/strong> zase ukr\u00fdvaj\u00ed kolem <strong>160 kcal<\/strong>, p\u0159i\u010dem\u017e stejn\u00e9 mno\u017estv\u00ed <strong>aperolu<\/strong> m\u00e1 zhruba <strong>240 kcal<\/strong>. Spole\u010dn\u011b s t\u00edm se p\u0159itom b\u011b\u017en\u011b pij\u00ed i r\u016fzn\u00e9 <strong>drinky<\/strong> nebo <strong>slazen\u00e9 nealkoholick\u00e9 n\u00e1poje<\/strong> jako Coca Cola, Fanta, d\u017eusy apod., kter\u00e9 jsou bohat\u00fdm zdrojem <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\">tekut\u00fdch kalori\u00ed<\/a>. Pokud si pak se\u010dtete, kolik energie tak m\u016f\u017eete za jeden ve\u010der p\u0159ijmout, p\u0159ekvap\u00ed v\u00e1s klidn\u011b i p\u00e1r tis\u00edc kalori\u00ed. A to znovu vynuluje pracn\u011b vybudovan\u00fd kalorick\u00fd deficit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho, \u017ee jsou alkoholick\u00e9 n\u00e1poje velmi <strong>bohat\u00e9 na kalorie<\/strong>, v\u00e1\u0161 progres dok\u00e1\u017e\u00ed ovlivnit i <a href=\"https:\/\/gymbeam.cz\/blog\/vliv-alkoholu-na-hubnuti-regeneraci-rust-svalu\/\">jin\u00fdm zp\u016fsobem<\/a>. Mohou toti\u017e nap\u0159\u00edklad <strong>negativn\u011b ovliv\u0148ovat metabolismus<\/strong> nebo se tak\u00e9 ukazuje, \u017ee naru\u0161uj\u00ed proces tvorby svalov\u00e9 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>Nen\u00ed \u0161koda nechat si pokazit progres alkoholem? D\u00e1vejte si proto pozor, kolik ho o v\u00edkendu vypijete a alkoholick\u00e9 n\u00e1poje co nejv\u00edce nahrazujte t\u011bmi bez alkoholu (a ide\u00e1ln\u011b i bez cukru).<\/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=\"P\u0159\u00edjem alkoholu a hubnut\u00ed\" class=\"wp-image-605328\" title=\"P\u0159\u00edjem alkoholu a hubnut\u00ed\" 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. Nedostatek pohybu&nbsp;<\/h3>\n\n\n\n<p>Po vy\u010derp\u00e1vaj\u00edc\u00edm t\u00fddnu \u010dasto tou\u017e\u00edme jen po jednom \u2013 zal\u00e9zt doma do postele a vyl\u00e9zt z n\u00ed a\u017e v pond\u011bl\u00ed r\u00e1no. To sice v\u011bt\u0161ina z n\u00e1s neud\u011bl\u00e1, ale co u\u017e nen\u00ed tak neobvykl\u00e9, je to, \u017ee n\u011bkdo z\u016fstane cel\u00fd v\u00edkend doma a dny tr\u00e1v\u00ed sledov\u00e1n\u00edm televize, posezen\u00edm s p\u0159\u00e1teli nebo rodinou a dal\u0161\u00edmi odpo\u010dinkov\u00fdmi \u010dinnostmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Odpo\u010dinek<\/strong> je samoz\u0159ejm\u011b nesm\u00edrn\u011b <strong>u\u017eite\u010dn\u00fd<\/strong> a <strong>pot\u0159ebn\u00fd<\/strong>, ale nezam\u011b\u0148ujme ho s naprostou <strong>ne\u010dinnost\u00ed<\/strong>. P\u0159edstavte si, \u017ee cel\u00fd t\u00fdden cvi\u010d\u00edte a chod\u00edte do pr\u00e1ce, ale o v\u00edkendu jen sed\u00edte doma. Sv\u016fj energetick\u00fd v\u00fddej tak m\u016f\u017eete sn\u00ed\u017eit a\u017e o n\u011bkolik tis\u00edc kalori\u00ed. Ve spojen\u00ed s vy\u0161\u0161\u00edm energetick\u00fdm p\u0159\u00edjmem se tak snadno <strong>vynuluje dosa\u017een\u00fd kalorick\u00fd deficit<\/strong> z p\u0159edchoz\u00edho t\u00fddne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto ud\u011bl\u00e1te nejl\u00e9pe, kdy\u017e se <strong>sou\u010d\u00e1st\u00ed va\u0161\u00ed b\u011b\u017en\u00e9 v\u00edkendov\u00e9 rutiny stane i pohyb<\/strong>. Nemus\u00edte pod\u00e1vat maxim\u00e1ln\u00ed v\u00fdkony ve fitku ani tr\u00e1vit ned\u011bln\u00ed r\u00e1no intenzivn\u00edmi sprinty. Bohat\u011b posta\u010d\u00ed, kdy\u017e se p\u016fjdete <strong>proj\u00edt<\/strong>, opr\u00e1\u0161\u00edte <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\"><strong>kolo<\/strong> <\/a>nebo si p\u016fjdete <a href=\"https:\/\/gymbeam.cz\/blog\/8-benefitu-plavani-diky-kterym-skocite-do-vody-jeste-dnes\/\"><strong>zaplavat<\/strong><\/a>. Jako bonus si m\u016f\u017eete p\u0159ipo\u010d\u00edst <strong>vyv\u011btranou hlavu, kvalitn\u00ed aktivn\u00ed odpo\u010dinek, \u010das s p\u0159\u00e1teli<\/strong> a kdov\u00ed, mo\u017en\u00e1 objev\u00edte i <strong>nov\u00e9 z\u00e1liby<\/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. Nedostate\u010dn\u00fd a nekvalitn\u00ed sp\u00e1nek<\/h3>\n\n\n\n<p>N\u011bkdo se o v\u00edkendu t\u011b\u0161\u00ed na dlouh\u00fd sp\u00e1nek, jin\u00fd naopak na party a\u017e do r\u00e1na. Pokud jste ten druh\u00fd p\u0159\u00edpad, myslete na to, \u017ee <strong>pravideln\u00e9 zanedb\u00e1v\u00e1n\u00ed sp\u00e1nku<\/strong> je to nejhor\u0161\u00ed, co m\u016f\u017eete ud\u011blat pro sv\u016fj progres. Nez\u00e1le\u017e\u00ed p\u0159itom, jestli chcete <strong>zlep\u0161ovat sv\u00e9 sportovn\u00ed v\u00fdkony,<\/strong> nebo <strong>hubnout<\/strong>. Nedostatek sp\u00e1nku nap\u0159\u00edklad <strong>zvy\u0161uje apetit,<\/strong> a t\u00edm, \u017ee vede k <strong>\u00fanav\u011b<\/strong>, tak\u00e9 sni\u017euje <strong>motivaci k pohybu<\/strong>. Va\u0161e t\u011blo proto ocen\u00ed, kdy\u017e vyu\u017eijete v\u00edkend k <strong>dostatku kvalitn\u00edho 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>Chcete-li v\u011bd\u011bt, pro\u010d je sp\u00e1nek tak d\u016fle\u017eit\u00fd a jak jej dos\u00e1hnout, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\">Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek<\/a>.<\/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-1352871318-1124x749.jpg\" alt=\"Nedostatek sp\u00e1nku o v\u00edkendu\" class=\"wp-image-605344\" title=\"Nedostatek sp\u00e1nku o v\u00edkendu\" 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=\"Jak_muzete_diky_vikendu_zlepsit_progres\"><\/span>Jak m\u016f\u017eete d\u00edky v\u00edkendu zlep\u0161it progres?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jste si pr\u00e1v\u011b p\u0159e\u010detli, existuje hned n\u011bkolik zp\u016fsob\u016f, jak si m\u016f\u017eeme o v\u00edkendu zkomplikovat sv\u00e9 snahy o dodr\u017eov\u00e1n\u00ed diety nebo zdrav\u00fd \u017eivotn\u00ed styl. Co takhle ale uchopit v\u00edkendy za <strong>opa\u010dn\u00fd konec<\/strong> a vyu\u017e\u00edt je <strong>ve sv\u016fj prosp\u011bch<\/strong>? Tyto dva dny volna mohou b\u00fdt toti\u017e z\u00e1rove\u0148 skv\u011blou p\u0159\u00edle\u017eitost\u00ed, jak se <strong>rychleji p\u0159ibl\u00ed\u017eit sv\u00fdm vytou\u017een\u00fdm c\u00edl\u016fm<\/strong>. Jak na to?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. V\u00edkend si napl\u00e1nujte dop\u0159edu<\/h3>\n\n\n\n<p>Nen\u00ed nutn\u00e9 napl\u00e1novat si v\u00edkend hodinu po hodin\u011b. <strong>Z\u00e1kladn\u00ed p\u0159edstava <\/strong>toho, co v\u00e1s v sobotu a ned\u011bli \u010dek\u00e1, v\u0161ak m\u016f\u017ee b\u00fdt t\u00edm <strong>z\u00e1chrann\u00fdm st\u00e9blem<\/strong>, kter\u00e9 v\u00e1s udr\u017e\u00ed nad hladinou. Rozvrhn\u011bte si nap\u0159\u00edklad, kdy p\u016fjdete na <strong>proch\u00e1zku,<\/strong> \u010di kdy nejpozd\u011bji je <strong>vhodn\u00e9 ulo\u017eit se do postele<\/strong>. I kdy\u017e si napl\u00e1nujete odpoledn\u00ed setk\u00e1n\u00ed s kamar\u00e1dy v kav\u00e1rn\u011b, budete se moci t\u011b\u0161it na svou d\u00e1vku sladk\u00e9ho, a tak si sn\u00e1z odpust\u00edte sladkou ty\u010dinku k rann\u00ed k\u00e1v\u011b \u010di kol\u00e1\u010dek po ob\u011bd\u011b. V\u00edkendov\u00fd re\u017eim si ur\u010dit\u011b nemus\u00edte zapisovat do di\u00e1\u0159e, ale ocen\u00edte, kdy\u017e jej budete m\u00edt p\u0159edem promy\u0161len\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. Dop\u0159ejte si odpo\u010dinek a regeneraci<\/h3>\n\n\n\n<p>I kdy\u017e n\u00e1m v\u011bt\u0161inou neprosp\u011bje prosed\u011bt cel\u00fd v\u00edkend na pohovce p\u0159ed <a href=\"https:\/\/gymbeam.cz\/blog\/13-top-inspirativnich-filmu-o-bodybuildingu-ktere-musite-videt\/\">televiz\u00ed<\/a>, <strong>leno\u0161en\u00ed v t\u00e9 spr\u00e1vn\u00e9 m\u00ed\u0159e i dal\u0161\u00ed formy odpo\u010dinku<\/strong> pot\u0159ebuje ka\u017ed\u00fd z n\u00e1s. I dostate\u010dn\u00e1 <strong>regenerace<\/strong> se toti\u017e star\u00e1 o udr\u017een\u00ed va\u0161eho t\u011bla ve <strong>zdrav\u00ed<\/strong> a <strong>kondici<\/strong>. M\u00e1 vliv na <strong>funk\u010dnost kloub\u016f, sval\u016f, imunitn\u00edho<\/strong> i dokonce <strong>endokrinn\u00edho syst\u00e9mu<\/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\u010dn\u00e9m t\u00fddnu m\u016f\u017ee va\u0161e t\u011blo ocenit, kdy\u017e se vyhnete intenzivn\u00edm tr\u00e9nink\u016fm a m\u00edsto nich si zvol\u00edte <strong>aktivn\u00ed odpo\u010dinek<\/strong> v podob\u011b <strong><a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\">turistiky<\/a>, proch\u00e1zky<\/strong> \u010di <strong>lehk\u00e9 cyklistiky<\/strong>. Rovn\u011b\u017e se m\u016f\u017eete zregenerovat i v <a href=\"https:\/\/gymbeam.cz\/blog\/saunovani-a-zdravi-spravny-postup-vyhody-a-ucinky-na-telo\/\"><strong>saun\u011b<\/strong> <\/a>nebo na <strong>mas\u00e1\u017ei<\/strong>. Samoz\u0159ejm\u011b si s radost\u00ed u\u017eijte i v\u00e1len\u00ed se na gau\u010di, ale netravte j\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 v\u011bd\u011bt, jak se \u00fa\u010dinn\u011b zregenerovat? P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\"><strong>10 tip\u016f, jak nejl\u00e9pe zregenerovat t\u011blo po tr\u00e9ninku<\/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\u00e1vn\u00e1 regenerace o v\u00edkendu\" class=\"wp-image-605360\" title=\"Spr\u00e1vn\u00e1 regenerace o v\u00edkendu\" 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\u017eijte si aktivn\u00ed v\u00edkend<\/h3>\n\n\n\n<p>V\u00edkend m\u016f\u017ee b\u00fdt skv\u011blou p\u0159\u00edle\u017eitost\u00ed pro aktivity, kter\u00e9 <strong>p\u0159es t\u00fdden nest\u00edh\u00e1te<\/strong>. Nem\u00e1te \u010das na <strong>proch\u00e1zky v p\u0159\u00edrod\u011b<\/strong>, obl\u00edben\u00fd <strong>boulder<\/strong> \u010di <strong>lezeckou st\u011bnu<\/strong>, <strong>v\u00fdlet na kole<\/strong> nebo chv\u00edli o samot\u011b jen s hudbou a <strong>inline bruslemi<\/strong>? To v\u0161e jsou \u010dinnosti jako stvo\u0159en\u00e9 na sobotu a ned\u011bli. U\u017eijete si tak <strong>p\u0159\u00edrodu, \u010das s p\u0159\u00e1teli i nov\u00e9 z\u00e1\u017eitky<\/strong>. T\u011blo v pohybu z\u00e1rove\u0148 automaticky znamen\u00e1 <strong>sp\u00e1len\u00e9 kalorie<\/strong>, a tak se m\u016f\u017eete t\u011b\u0161it z v\u011bt\u0161\u00edho mno\u017estv\u00ed spot\u0159ebovan\u00e9 energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nev\u00edte, jak\u00fdm sport\u016fm se o v\u00edkendu v\u011bnovat, m\u016f\u017eete se inspirovat na\u0161\u00edm \u010dl\u00e1nkem<a href=\"https:\/\/gymbeam.cz\/blog\/tipy-na-aktivni-dovolenou-spojte-odpocinek-s-pohybem\/\"> <strong>Tipy na aktivn\u00ed dovolenou: Spojte odpo\u010dinek s pohybem.<\/strong><\/a><\/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\">Kolik kalori\u00ed sp\u00e1l\u00edte za hodinu n\u011bkter\u00fdch aktivit?<\/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\">Aktivita<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sp\u00e1len\u00e9 kalorie za 1 hodinu*<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">proch\u00e1zka (m\u00edrn\u00e9 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 bruslen\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">525 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">plav\u00e1n\u00ed (rekrea\u010dn\u00ed, prsa)<\/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 plat\u00ed pro pr\u016fm\u011brn\u00e9ho 70kg \u010dlov\u011bka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b jako v\u00e1m m\u016f\u017ee v\u00edkendov\u00e9 hodov\u00e1n\u00ed podstatn\u011b zv\u00fd\u0161it energetick\u00fd p\u0159\u00edjem, aktivn\u00ed v\u00edkend v\u00e1m jej m\u016f\u017ee pomoci <strong>sn\u00ed\u017eit.<\/strong> Kdy\u017e si tedy dop\u0159ejete <strong>dezert po ob\u011bd\u011b<\/strong> a <strong>vydatnou ve\u010de\u0159i v restauraci<\/strong> a budete m\u00edt na kont\u011b <strong>1 000 kcal nav\u00edc<\/strong>, pohyb si s t\u00edm dok\u00e1\u017ee poradit. Abyste sp\u00e1lili zm\u00edn\u011bn\u00fdch 1 000 kcal, m\u016f\u017eete j\u00edt jeden den na hodinu na kole\u010dkov\u00e9 brusle a druh\u00fd den se nap\u0159\u00edklad na hodinu prov\u011btrat na kole. Spalovat kalorie je vlastn\u011b docela jednoduch\u00e9. Pokud budete dr\u017eet sv\u016fj <strong>j\u00eddeln\u00ed\u010dek v rozumn\u00fdch mez\u00edch<\/strong> i o v\u00edkendu, a p\u0159i tom se budete <strong>h\u00fdbat<\/strong>, nen\u00ed d\u016fvod, abyste si pokazili kalorick\u00fd deficit dosa\u017een\u00fd p\u0159es t\u00fdden. Pr\u00e1v\u011b naopak, snadno jej m\u016f\u017eete dokonce i <strong>podpo\u0159it<\/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 p\u0159ipravte si j\u00eddlo na t\u00fdden<\/h3>\n\n\n\n<p>Jak se \u0159\u00edk\u00e1, kdo je p\u0159ipraven, nen\u00ed p\u0159ekvapen. Pokud se tedy sna\u017e\u00edte kontrolovat, co j\u00edte, je ide\u00e1ln\u00ed p\u0159ipravit si <a href=\"https:\/\/gymbeam.cz\/tasky-na-jidlo\"><strong>j\u00eddlo do krabi\u010dek<\/strong><\/a> a chystat si je dop\u0159edu. A v\u00edkend je ide\u00e1ln\u00edm \u010dasem pro tento <a href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\"><strong>meal prep<\/strong><\/a>. Pokud si v ned\u011bli nachyst\u00e1te ob\u011bdy na dal\u0161\u00ed t\u0159i dny, spr\u00e1vn\u00e9 stravov\u00e1n\u00ed se v\u00e1m bude dodr\u017eovat mnohem sn\u00e1z. P\u0159\u00edprava j\u00eddeln\u00ed\u010dku na n\u00e1sleduj\u00edc\u00ed dny v\u00e1s p\u0159itom m\u016f\u017ee dokonce namotivovat <strong>stravovat se zdrav\u011bji i b\u011bhem samotn\u00e9ho v\u00edkendu<\/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>Pokud pot\u0159ebujete inspiraci, jak by m\u011bl takto p\u0159edem p\u0159ipraven\u00fd j\u00eddeln\u00ed\u010dek vypadat, nep\u0159ehl\u00e9dn\u011bte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\"><strong>Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2 000 kcal<\/strong><\/a>.<\/li>\n\n\n\n<li>A to, jak si takov\u00fd j\u00eddeln\u00ed\u010dek sestavit krok za krokem, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/\"><strong>J\u00eddeln\u00ed\u010dek na m\u00edru: Kompletn\u00ed n\u00e1vod, jak si napl\u00e1novat stravu podle kalori\u00ed a maker<\/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\u010dkov\u00e1n\u00ed o v\u00edkendu\" class=\"wp-image-605376\" title=\"Krabi\u010dkov\u00e1n\u00ed o v\u00edkendu\" 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=\"Jak_by_mel_vypadat_idealni_vikend\"><\/span>Jak by m\u011bl vypadat ide\u00e1ln\u00ed v\u00edkend?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete-li z\u00edskat zp\u011bt pln\u00e9 psychick\u00e9 i fyzick\u00e9 nasazen\u00ed, <strong>odpo\u010dinek<\/strong>, trocha <strong>leno\u0161en\u00ed<\/strong> i <strong>dobr\u00e9 j\u00eddlo<\/strong> k v\u00edkendu ur\u010dit\u011b pat\u0159\u00ed. Proto, a\u0165 u\u017e se sna\u017e\u00edte <strong>zhubnout<\/strong>, <strong>nabrat svaly,<\/strong> nebo jen zkr\u00e1tka <strong>\u017e\u00edt zdrav\u011b<\/strong>, nemus\u00edte se sna\u017eit o stoprocentn\u00ed sebekontrolu. Dop\u0159ejte si to, co v\u00e1m d\u011bl\u00e1 radost! Abyste si v\u0161ak nezkazili v\u00fdsledky, na kter\u00fdch tak usilovn\u011b pracujete, jd\u011bte na to s rozumem a sna\u017ete se o zdrav\u00fd balance i b\u011bhem v\u00edkendu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sobota a ned\u011ble pln\u00e9 <strong>fast foodu, sladkost\u00ed, alkoholu a le\u017een\u00ed na gau\u010di<\/strong> pro v\u00e1s ur\u010dit\u011b nebudou zdrav\u00e9 a nepomohou v\u00e1m ani dos\u00e1hnout vytou\u017een\u00fdch c\u00edl\u016f. Proto si nastavte <strong>hranice<\/strong>, aby se v\u00e1m v\u00edkendy nevymykaly zpod kontroly. Nezakazujte si va\u0161e obl\u00edben\u00e9 dobroty, ale dejte si t\u0159eba jen <strong>kousek \u010dokol\u00e1dy, polovinu sladk\u00e9 ty\u010dinky <\/strong>nebo kousek pizzy nam\u00edsto pln\u00e9ho tal\u00ed\u0159e. Nemus\u00edte se b\u00e1t ani vydatn\u00e9ho ned\u011bln\u00edho ob\u011bda u babi\u010dky. Ale zeptejte se sami sebe \u2013 opravdu pot\u0159ebujete dvojitou porci? Nemus\u00edte lp\u011bt na dokonalosti, ale bude u\u017eite\u010dn\u00e9, kdy\u017e budete m\u00edt p\u0159edstavu, <strong>kolik kalori\u00ed se kde ukr\u00fdv\u00e1<\/strong> a co si va\u0161e t\u011blo <strong>m\u016f\u017ee dovolit.<\/strong> Pokud si sv\u00e9 obl\u00edben\u00e9 ne\u0159esti dop\u0159ejete s m\u00edrou, uspokoj\u00edte sv\u00e9 chut\u011b, a p\u0159itom se nemus\u00edte b\u00e1t, \u017ee byste si jimi v\u00fdrazn\u011b zpomalili progres, o kter\u00fd se sna\u017e\u00edte. K tomu v\u0161emu nezapom\u00ednejte ani na pohyb a sportov\u00e1n\u00ed. Aktivn\u00ed v\u00edkend pom\u016f\u017ee udr\u017eet va\u0161e t\u011blo v kondici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Berete v\u00edkendy jako p\u0159\u00edle\u017eitost <strong>hodit stravovac\u00ed<\/strong> a <strong>pohybov\u00fd re\u017eim za hlavu<\/strong> a odm\u011bnit se za n\u00e1ro\u010dn\u00fd t\u00fdden? Nen\u00ed to ide\u00e1ln\u00ed cesta, a u\u017e v\u016fbec ne, pokud se nap\u0159\u00edklad sna\u017e\u00edte zhubnout nebo nabrat svaly. V\u00edkend, b\u011bhem kter\u00e9ho si nenastav\u00edte hranice ohledn\u011b stravov\u00e1n\u00ed a pohybu, v\u00e1m m\u016f\u017ee pom\u011brn\u011b <strong>zpomalit,<\/strong> nebo dokonce <strong>pokazit progres<\/strong>. Prsty v tom m\u00e1 nej\u010dast\u011bji <strong>nadbytek j\u00eddla<\/strong> nebo <strong>alkoholu<\/strong>, <strong>nedostatek pohybu<\/strong> \u010di <strong>sp\u00e1nku<\/strong>. V\u00edkendy se ale daj\u00ed vyu\u017e\u00edt ve v\u00e1\u0161 prosp\u011bch! A to hlavn\u011b tehdy, kdy\u017e si je alespo\u0148 trochu <strong>napl\u00e1nujete<\/strong>, vypln\u00edte <strong>pohybem<\/strong> a efektivn\u00ed <strong>regenerac\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Budeme r\u00e1di, kdy\u017e ho budete sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi!<\/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>O v\u00edkendu \u010dasto upust\u00edme od zab\u011bhnut\u00e9ho stravovac\u00edho i pohybov\u00e9ho re\u017eimu, ani\u017e bychom si nastavili hranice. Jak to m\u016f\u017ee ovlivnit n\u00e1\u0161 progres nebo hubnut\u00ed? A jak naopak vyu\u017e\u00edt voln\u00fdch dn\u016f ve sv\u016fj prosp\u011bch?<\/p>\n","protected":false},"author":156,"featured_media":605250,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,7209,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-605961","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-regenerace","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","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>B\u011bhem t\u00fddne dr\u017e\u00edm dietu a mak\u00e1m. Zhubnu, i kdy\u017e o v\u00edkendu polev\u00edm z re\u017eimu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u00edkendy jsou \u010dasto t\u011bmi cheat days, kdy si dop\u0159\u00e1v\u00e1me. Mohou n\u00e1m v\u0161ak pokazit progres? Jak\u00fd maj\u00ed vliv na hubnut\u00ed, a jak naopak m\u016f\u017eeme o v\u00edkendu zlep\u0161it 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\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u011bhem t\u00fddne dr\u017e\u00edm dietu a mak\u00e1m. Zhubnu, i kdy\u017e o v\u00edkendu polev\u00edm z re\u017eimu? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"V\u00edkendy jsou \u010dasto t\u011bmi cheat days, kdy si dop\u0159\u00e1v\u00e1me. Mohou n\u00e1m v\u0161ak pokazit progres? Jak\u00fd maj\u00ed vliv na hubnut\u00ed, a jak naopak m\u016f\u017eeme o v\u00edkendu zlep\u0161it progres?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-05T06:19:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-19T06:47:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/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=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/behem-tydne-drzim-dietu-a-makam-zhubnu-i-kdyz-o-vikendu-polevim-z-rezimu\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"B\u011bhem t\u00fddne dr\u017e\u00edm dietu a mak\u00e1m. 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