{"id":722359,"date":"2025-05-14T15:37:02","date_gmt":"2025-05-14T13:37:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=722359"},"modified":"2025-06-24T11:36:24","modified_gmt":"2025-06-24T09:36:24","slug":"jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem\/","title":{"rendered":"Jak nabrat svaly? Pr\u016fvodce tr\u00e9ninkem, stravou a regenerac\u00ed s Jakubem En\u017elem"},"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\/jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem\/#Jak_nabrat_svaly_Overeny_navod_krok_za_krokem\" title=\"Jak nabrat svaly: Ov\u011b\u0159en\u00fd n\u00e1vod krok za krokem\">Jak nabrat svaly: Ov\u011b\u0159en\u00fd n\u00e1vod krok za krokem<\/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\/jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem\/#1_Trenink_pro_rust_svalu\" title=\"1. Tr\u00e9nink pro r\u016fst sval\u016f\">1. Tr\u00e9nink pro r\u016fst sval\u016f<\/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\/jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem\/#2_Strava_pro_rust_svalove_hmoty\" title=\"2. Strava pro r\u016fst svalov\u00e9 hmoty\">2. Strava pro r\u016fst svalov\u00e9 hmoty<\/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\/jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem\/#3_Suplementy_pro_rust_svalu\" title=\"3. Suplementy pro r\u016fst sval\u016f\">3. Suplementy pro r\u016fst sval\u016f<\/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\/jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem\/#4_Kvalitni_regenerace_jako_klic_ke_svalovemu_rustu\" title=\"4. Kvalitn\u00ed regenerace jako kl\u00ed\u010d ke svalov\u00e9mu r\u016fstu\">4. Kvalitn\u00ed regenerace jako kl\u00ed\u010d ke svalov\u00e9mu r\u016fstu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem\/#5_Motivace_konzistentnost_a_mentalni_sila_pri_dosahovani_cilu\" title=\"5. Motivace, konzistentnost a ment\u00e1ln\u00ed s\u00edla p\u0159i dosahov\u00e1n\u00ed c\u00edl\u016f&nbsp;\">5. Motivace, konzistentnost a ment\u00e1ln\u00ed s\u00edla p\u0159i dosahov\u00e1n\u00ed c\u00edl\u016f&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem\/#6_Mereni_progresu_Jak_zjistit_ze_svaly_opravdu_rostou\" title=\"6. M\u011b\u0159en\u00ed progresu: Jak zjistit, \u017ee svaly opravdu rostou?\">6. M\u011b\u0159en\u00ed progresu: Jak zjistit, \u017ee svaly opravdu rostou?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nabrat-svaly-pruvodce-treninkem-stravou-a-regeneraci-s-jakubem-enzlem\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>R\u016fst sval\u016f nen\u00ed jen o zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah, v\u011bt\u0161\u00edch porc\u00edch j\u00eddla \u010di dostate\u010dn\u00e9m p\u0159\u00edjmu b\u00edlkovin. Aby t\u011blo mohlo efektivn\u011b budovat svalovou hmotu, pot\u0159ebuje v\u00edc ne\u017e jen pravideln\u00fd tr\u00e9nink a proteinov\u00fd \u0161ejk. Z\u00e1kladem \u00fasp\u011bchu je kombinace <strong>optim\u00e1ln\u00edho tr\u00e9ninku, stravy a regenerace. <\/strong>Pr\u00e1v\u011b na tu klade d\u016fraz i Jakub En\u017el: <em>\u201eRegenerace je za m\u011b extr\u00e9mn\u011b d\u016fle\u017eit\u00e1. Zejm\u00e9na sp\u00e1nek vn\u00edm\u00e1m jako takovou tajnou zbra\u0148, nikdy bych ho nepodce\u0148oval.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za jeden poctiv\u00fd t\u00fdden, kdy se n\u00e1m poda\u0159\u00ed dob\u0159e j\u00edst, cvi\u010dit i sp\u00e1t, v\u0161ak v\u00fdsledky nep\u0159ijdou. K vysn\u011bn\u00e9 form\u011b vede dlouhodob\u00fd proces, kter\u00fd vy\u017eaduje tak\u00e9 po\u0159\u00e1dnou d\u00e1vku<strong> trp\u011blivosti, d\u016fslednosti, <\/strong>pr\u00e1ce se stresem i udr\u017een\u00edm motivace. Kdy\u017e se ale budete \u0159\u00eddit radami z dne\u0161n\u00edho \u010dl\u00e1nku, kter\u00fd jsme pro v\u00e1s p\u0159ipravili spole\u010dn\u011b<strong> s fitness influencerem <\/strong><a href=\"https:\/\/gymbeam.cz\/jakub-enzl\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jakubem En\u017elem<\/strong><\/a><strong>,<\/strong> d\u00e1te n\u00e1m za pravdu, \u017ee ve\u0161ker\u00e9 \u00fasil\u00ed st\u00e1lo za to! Jakub v n\u011bm p\u0159in\u00e1\u0161\u00ed sv\u016fj osobn\u00ed pohled podlo\u017een\u00fd mnohaletou prax\u00ed v oblasti silov\u00e9ho tr\u00e9ninku, powerliftingu i kulturistiky. Sd\u00edl\u00ed <strong>tipy, kter\u00e9 funguj\u00ed v re\u00e1ln\u00e9m \u017eivot\u011b, nejen na pap\u00ed\u0159e.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-1124x749.jpg\" alt=\"Jak nabrat svaly podle Jakuba En\u017ela\" class=\"wp-image-722397\" title=\"Jak nabrat svaly podle Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_nabrat_svaly_Overeny_navod_krok_za_krokem\"><\/span>Jak nabrat svaly: Ov\u011b\u0159en\u00fd n\u00e1vod krok za krokem<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budov\u00e1n\u00ed svalov\u00e9 hmoty je komplexn\u00ed proces, kter\u00fd je v\u00fdsledkem \u0159ady prom\u011bnn\u00fdch. Existuj\u00ed <strong>z\u00e1kladn\u00ed pravidla pro nastaven\u00ed tr\u00e9ninku, j\u00eddeln\u00ed\u010dku \u010di regenerace, od kter\u00fdch se ka\u017ed\u00fd m\u016f\u017ee odrazit.<\/strong> Je v\u0161ak pot\u0159eba po\u010d\u00edtat tak\u00e9 s t\u00edm, \u017ee velk\u00fd vliv m\u00e1 genetika a individualita ka\u017ed\u00e9ho z n\u00e1s. To, co funguje va\u0161emu kamar\u00e1dovi nebo Kubovi En\u017elovi, nemus\u00ed platit i na v\u00e1s. Proto je pot\u0159eba v\u011bnovat pozornost vlastn\u00edmu t\u011blu a sledovat, jak na zm\u011bny reaguje.&nbsp;&nbsp;&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=\"1_Trenink_pro_rust_svalu\"><\/span>1. Tr\u00e9nink pro r\u016fst sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby svaly rostly, nesta\u010d\u00ed jen chodit do posilovny. Kl\u00ed\u010dem je tr\u00e9novat systematicky, volit<strong> spr\u00e1vn\u00e9 cviky, po\u010dty opakov\u00e1n\u00ed, s\u00e9ri\u00ed i d\u00e9lku odpo\u010dinku.<\/strong> Tento dob\u0159e nam\u00edchan\u00fd koktejl by ve v\u00fdsledku m\u011bl v\u00e9st k progresivn\u00edmu p\u0159et\u00ed\u017een\u00ed, tedy postupn\u00e9mu zvy\u0161ov\u00e1n\u00ed tr\u00e9ninkov\u00e9 z\u00e1t\u011b\u017ee, kter\u00e1 vyvol\u00e1v\u00e1 anabolickou odpov\u011b\u010f.&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\">Co je progresivn\u00ed p\u0159et\u00ed\u017een\u00ed?<strong><\/strong><\/h3>\n\n\n\n<p>Progresivn\u00ed p\u0159et\u00ed\u017een\u00ed znamen\u00e1, \u017ee svaly pravideln\u011b vystavujeme v\u011bt\u0161\u00ed z\u00e1t\u011b\u017ei ne\u017e d\u0159\u00edve. M\u016f\u017ee to b\u00fdt nap\u0159\u00edklad <strong>zv\u00fd\u0161en\u00ed hmotnosti na \u010dince, v\u011bt\u0161\u00ed po\u010det opakov\u00e1n\u00ed, v\u00edce s\u00e9ri\u00ed, del\u0161\u00ed \u010das pod nap\u011bt\u00edm<\/strong> nebo zkr\u00e1cen\u00ed \u010dasu na odpo\u010dinek mezi s\u00e9riemi. Bez t\u011bchto postupn\u00fdch zm\u011bn se svaly adaptuj\u00ed na st\u00e1vaj\u00edc\u00ed z\u00e1t\u011b\u017e a p\u0159estanou r\u016fst. Zku\u0161en\u00ed fitness\u00e1ci za\u0159azuj\u00ed tak\u00e9 s\u00e9rie do selh\u00e1n\u00ed, kdy tolik ne\u0159e\u0161\u00ed po\u010det opakov\u00e1n\u00ed, ale sna\u017e\u00ed se ze sval\u016f vy\u017ed\u00edmat maximum. S\u00e9rii jednodu\u0161e ukon\u010d\u00edte a\u017e ve chv\u00edli, kdy c\u00edt\u00edte, \u017ee dal\u0161\u00ed opakov\u00e1n\u00ed u\u017e nezvl\u00e1dnete s udr\u017een\u00edm spr\u00e1vn\u00e9 techniky. <strong><em>\u201eZa\u0159azovat tak\u00e9 s\u00e9rie do selh\u00e1n\u00ed ve spr\u00e1vn\u00e9 m\u00ed\u0159e. To je podle m\u011b nejlep\u0161\u00ed impulz pro svalovou partii,\u201c<\/em> <\/strong>dod\u00e1v\u00e1 En\u017el. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak si nastavit tr\u00e9ninkov\u00fd pl\u00e1n p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f?<strong><\/strong><\/h3>\n\n\n\n<p>Svaly pot\u0159ebuj\u00ed pro sv\u016fj r\u016fst (hypertrofii) <strong>dostate\u010dn\u00fd impuls<\/strong>, kter\u00fd v nich vyvol\u00e1 spu\u0161t\u011bn\u00ed adapta\u010dn\u00edch mechanism\u016f. Pro tento c\u00edl se nej\u010dast\u011bji doporu\u010duje z\u00e1t\u011b\u017e v rozmez\u00ed<strong> 60\u201380 % 1RM<\/strong> (One-Repetition Maximum) neboli 1 opakov\u00e1n\u00ed s maxim\u00e1ln\u00ed vahou. To dokl\u00e1d\u00e1 tak\u00e9 Jakub\u016fv p\u0159\u00edstup. <em>\u201eV\u011bt\u0161inou se dr\u017e\u00edm v rozmez\u00ed 60-80 % z 1RM, m\u00e1lokdy jedu maxim\u00e1lky se 100 %, to sp\u00ed\u0161e p\u0159ed z\u00e1vody v powerliftingu.\u201c<\/em><strong> <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\">po\u010dtu opakov\u00e1n\u00ed<\/a> je zlat\u00fdm st\u0159edem <strong>8\u201312 ve 3\u20136 s\u00e9ri\u00edch.<\/strong> <em>\u201eNej\u010dast\u011bji cvi\u010d\u00edm 8\u201312 opakov\u00e1n\u00ed ve 3\u20134 s\u00e9ri\u00edch,\u201d <\/em>komentuje Kuba. Z\u00e1rove\u0148 p\u0159ipom\u00edn\u00e1, \u017ee bychom nem\u011bli zapom\u00ednat ani na <strong>pauzy mezi s\u00e9riemi<\/strong>, kter\u00e9 typicky trvaj\u00ed <strong>1\u20133 minuty.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezapome\u0148te v\u0161ak<strong> tr\u00e9nink pr\u016fb\u011b\u017en\u011b upravovat, aby va\u0161e svaly zase dostaly nov\u00fd sign\u00e1l k r\u016fstu.<\/strong> Ka\u017ed\u00fd t\u00fdden tak zkuste lehce zv\u00fd\u0161it z\u00e1t\u011b\u017e (maxim\u00e1ln\u011b o 10 %), po\u010det opakov\u00e1n\u00ed nebo s\u00e9ri\u00ed. Nikdy by v\u0161ak vy\u0161\u0161\u00ed v\u00e1ha nem\u011bla j\u00edt na \u00fakor spr\u00e1vn\u00e9 techniky. Zvy\u0161ovat v\u00e1hu v\u0161ak nelze do nekone\u010dna, m\u00edsto toho m\u016f\u017eete ud\u011blat i jin\u00e9 zm\u011bny v tr\u00e9ninku, nap\u0159\u00edklad za\u0159adit jin\u00e9 cviky. Osv\u011bd\u010dit se m\u016f\u017ee tak\u00e9 tzv.<strong> deload t\u00fdden,<\/strong> b\u011bhem kter\u00e9ho naopak uberete po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed nebo z\u00e1t\u011b\u017e. D\u00edky tomu se pak zase mohou projevit adapta\u010dn\u00ed mechanismy. &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>\u201eDeload t\u00fdden je super pro n\u011bkoho, kdo chce d\u00e1t t\u011blu odpo\u010dinek, ale z\u00e1rove\u0148 nechce sed\u011bt doma,\u201c<\/em><\/strong> \u0159\u00edk\u00e1 Jakub En\u017el. <em>\u201eP\u0159ed z\u00e1vody v kulturistice jsem ho ale neza\u0159azoval, tam t\u011blo jede trochu na hran\u011b a odpo\u010dinek p\u0159ich\u00e1z\u00ed a\u017e po z\u00e1vodech.\u201c<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-1124x843.jpg\" alt=\"Tr\u00e9nink Jakuba En\u017ela\" class=\"wp-image-722414\" title=\"Tr\u00e9nink Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak si rozd\u011blit partie v r\u00e1mci t\u00fddne?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>V prvn\u00ed \u0159ad\u011b se zamyslete nad t\u00edm, kolikr\u00e1t t\u00fddn\u011b a jak dlouho m\u016f\u017eete tr\u00e9novat. Pokud m\u00e1te na posilov\u00e1n\u00ed \u010das jen <strong>2\u20133kr\u00e1t t\u00fddn\u011b, bude ide\u00e1ln\u00ed zvolit tr\u00e9nink cel\u00e9ho t\u011bla (full-body). <\/strong>P\u0159i vy\u0161\u0161\u00edm po\u010dtu tr\u00e9nink\u016f se u\u017e vyplat\u00ed rozd\u011blen\u00ed na horn\u00ed a doln\u00ed polovinu t\u011bla, AB split (t\u011blesn\u00e9 partie rozvr\u017een\u00e9 do dvou skupin) nebo st\u0159\u00edd\u00e1n\u00ed tlakov\u00fdch a tahov\u00fdch cvik\u016f (Push and Pull Training) a p\u0159id\u00e1n\u00ed tr\u00e9ninku doln\u00ed poloviny t\u011bla. P\u0159i tvorb\u011b tr\u00e9ninkov\u00e9ho pl\u00e1nu v\u0161ak myslete i na to, \u017ee jedna svalov\u00e1 partie pot\u0159ebuje na <strong>regeneraci 24\u201372 hodin. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/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 tr\u00e9nuje Jakub En\u017el?&nbsp;<strong><\/strong><\/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>Den<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Partie<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pond\u011bl\u00ed&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Z\u00e1da, biceps<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00dater\u00fd<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" rel=\"noreferrer noopener\">Prsa<\/a>, triceps<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">St\u0159eda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010ctvrtek<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ramena<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\">b\u0159icho<\/a> (core)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u00e1tek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pa\u017ee (biceps a triceps)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nohy<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ned\u011ble<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>O tom, jak si napl\u00e1novat tr\u00e9ninky se v\u0161emi prom\u011bnn\u00fdmi, se v\u00edce dozv\u00edte v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/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\">Kter\u00e9 cviky jsou nejlep\u0161\u00ed na r\u016fst sval\u016f?<strong><\/strong><\/h3>\n\n\n\n<p>Bohu\u017eel neexistuje jeden z\u00e1zra\u010dn\u00fd cvik, kter\u00fd by s\u00e1m o sob\u011b zaru\u010dil r\u016fst svalov\u00e9 hmoty. V\u011bdeck\u00e9 poznatky i zku\u0161enosti z praxe ale ukazuj\u00ed, \u017ee nejl\u00e9pe funguj\u00ed <strong>z\u00e1kladn\u00ed silov\u00e9 cviky s voln\u00fdmi vahami<\/strong>, jako jsou <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">osa<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a>. Pr\u00e1v\u011b ty aktivuj\u00ed v\u00edce svalov\u00fdch skupin najednou a poskytuj\u00ed siln\u00fd stimul pro r\u016fst.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>\u201eNejv\u00edc se mi osv\u011bd\u010dily komplexn\u00ed cviky, kter\u00e9 kombinuji s izolovan\u00fdmi podle toho, na kterou partii chci zac\u00edlit. Na horn\u00ed polovinu t\u011bla u m\u011b vedou shyby, tlaky na ramena a rozpa\u017eov\u00e1n\u00ed nebo upa\u017eov\u00e1n\u00ed. Na spodn\u00ed \u010d\u00e1st pak v\u0161echny mo\u017en\u00e9 varianty d\u0159ep\u016f,\u201c<\/em><\/strong><strong> <\/strong>\u0159\u00edk\u00e1 Jakub En\u017el.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-1124x749.jpg\" alt=\"Tr\u00e9ninkov\u00fd pl\u00e1n Jakuba En\u017ela\" class=\"wp-image-722431\" title=\"Tr\u00e9ninkov\u00fd pl\u00e1n Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kolik cvik\u016f za\u0159adit na jednu svalovou partii?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>V\u011bt\u0161\u00ed partie, jako jsou z\u00e1da, si \u010dasto \u017e\u00e1daj\u00ed vy\u0161\u0161\u00ed objem, zat\u00edmco men\u0161\u00edm sval\u016fm obvykle sta\u010d\u00ed m\u00e9n\u011b cvik\u016f. Tento p\u0159\u00edstup potvrzuje i Jakub: <em>\u201eU zad, kter\u00e1 jsou v\u011bt\u0161\u00ed svalovou skupinou, za\u0159azuju 4\u20135 cvik\u016f. Na biceps mi v\u011bt\u0161inou sta\u010d\u00ed jen 2,\u201c<\/em> popisuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na tom se shodnou tak\u00e9 odborn\u00edci na silov\u00fd tr\u00e9nink, kte\u0159\u00ed obecn\u011b doporu\u010duj\u00ed <strong>2\u20134 cviky na jednu partii<\/strong>, p\u0159i\u010dem\u017e u men\u0161\u00edch sval\u016f b\u00fdv\u00e1 vhodn\u00e9 dr\u017eet se sp\u00ed\u0161e doln\u00ed hranice. Ka\u017ed\u00fd sportovec si ale konkr\u00e9tn\u00ed po\u010det cvik\u016f p\u0159izp\u016fsobuje sv\u00e9mu c\u00edli, objemu tr\u00e9ninku i individu\u00e1ln\u00edm slabin\u00e1m. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kombinovat m\u016f\u017eete cviky s voln\u00fdmi vahami, nap\u0159\u00edklad s <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/trenink-s-jednoruckou-12-nejucinnejsich-cviku-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>jednoru\u010dkou<\/strong><\/a><strong> \u010di <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>osou<\/strong><\/a><strong>, i na posilovac\u00edch stroj\u00edch (kladkostroj, peck deck).<\/strong> Na za\u010d\u00e1tek tr\u00e9ninku v\u017edy za\u0159a\u010fte technicky nejn\u00e1ro\u010dn\u011bj\u0161\u00ed cviky. Nej\u010dast\u011bji se jedn\u00e1 o komplexn\u00ed a ty, kter\u00e9 zat\u011b\u017euj\u00ed velk\u00e9 svalov\u00e9 skupiny (<a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1da<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\">nohy<\/a>).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ehled komplexn\u00edch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do tr\u00e9ninku, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nejlep\u0161\u00edch komplexn\u00edch cvik\u016f pro r\u016fst sval\u016f, s\u00edly i hubnut\u00ed.<\/strong><\/a><\/p>\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=\"28324,29667,51652,48031,61477,28186,65830,1593,78079,77062,53680,51208,51223\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Strava_pro_rust_svalove_hmoty\"><\/span>2. Strava pro r\u016fst svalov\u00e9 hmoty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\">Spr\u00e1vn\u011b nastaven\u00fd j\u00eddeln\u00ed\u010dek<\/a> je jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch pil\u00ed\u0159\u016f budov\u00e1n\u00ed svalov\u00e9 hmoty. Bez dostate\u010dn\u00e9ho p\u0159\u00edsunu energie a \u017eivin nem\u00e1 t\u011blo z \u010deho r\u016fst. Hlavn\u00ed roli hraje tzv. <strong>kalorick\u00fd surplus<\/strong>, tedy stav, kdy je energetick\u00fd p\u0159\u00edjem vy\u0161\u0161\u00ed ne\u017e v\u00fddej. V tomto prost\u0159ed\u00ed m\u00e1 t\u011blo dostatek stavebn\u00edho materi\u00e1lu k obnov\u011b a r\u016fstu svalov\u00e9 tk\u00e1n\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obecn\u011b se p\u0159i nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty doporu\u010duje nav\u00fd\u0161it energetick\u00fd p\u0159\u00edjem o <strong>10\u201320 %<\/strong>, co\u017e obvykle znamen\u00e1 <strong>250\u2013500 kcal nav\u00edc denn\u011b<\/strong> oproti udr\u017eovac\u00edmu p\u0159\u00edjmu. V\u00fdzkumy nav\u00edc ukazuj\u00ed, \u017ee i men\u0161\u00ed nav\u00fd\u0161en\u00ed o <strong>+5 %<\/strong> m\u016f\u017ee v\u00e9st k r\u016fstu svalov\u00e9 hmoty, p\u0159i\u010dem\u017e doch\u00e1z\u00ed k men\u0161\u00edmu n\u00e1r\u016fstu tuku ne\u017e p\u0159i agresivn\u011bj\u0161\u00edm surplusu (+15\u201320 %). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5\u20136]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 Kuba p\u0159i nab\u00edr\u00e1n\u00ed nav\u00fd\u0161il sv\u016fj udr\u017eovac\u00ed p\u0159\u00edjem o <strong>10 %<\/strong>. <em>\u201eV objemov\u00e9 f\u00e1zi se m\u016fj p\u0159\u00edjem pohyboval okolo 5500 kcal. Aktu\u00e1ln\u011b j\u00edm p\u0159ibli\u017en\u011b 5000 kcal denn\u011b, proto\u017ee te\u010f nem\u00e1m prim\u00e1rn\u00ed c\u00edl nab\u00edrat, ale sp\u00ed\u0161 pracuji na estetice a funk\u010dnosti t\u011bla. Moment\u00e1ln\u011b se stravuji intuitivn\u011b, ale p\u0159ed z\u00e1vody jsem v\u0161echno v\u00e1\u017eil a m\u011bl pod kontrolou,\u201c<\/em> popisuje sv\u016fj p\u0159\u00edstup.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud tedy chcete minimalizovat p\u0159ib\u00edr\u00e1n\u00ed tukov\u00e9 hmoty a z\u00e1rove\u0148 podpo\u0159it r\u016fst sval\u016f, m\u016f\u017ee b\u00fdt <strong>nav\u00fd\u0161en\u00ed p\u0159\u00edjmu o 10 %<\/strong> rozumn\u00fdm v\u00fdchoz\u00edm bodem. Po n\u011bkolika t\u00fddnech pak sta\u010d\u00ed vyhodnotit v\u00fdvoj podle t\u011blesn\u00e9 hmotnosti, obvod\u016f nebo fotek a v p\u0159\u00edpad\u011b pot\u0159eby kalorick\u00fd p\u0159\u00edjem upravit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"827\" height=\"1102\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/b014f5f6-3851-4bdb-9b00-cdf23afeb6d6.jpg\" alt=\"J\u00eddeln\u00ed\u010dek Jakuba En\u017ela\" class=\"wp-image-722499\" title=\"J\u00eddeln\u00ed\u010dek Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/b014f5f6-3851-4bdb-9b00-cdf23afeb6d6.jpg 827w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/b014f5f6-3851-4bdb-9b00-cdf23afeb6d6-300x400.jpg 300w\" sizes=\"auto, (max-width: 827px) 100vw, 827px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jak si nastavit p\u0159\u00edjem b\u00edlkovin?<\/h3>\n\n\n\n<p>U r\u016fstu sval\u016f nerozhoduje pouze energetick\u00fd p\u0159\u00edjem, svou roli maj\u00ed tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\">b\u00edlkoviny<\/a>. Ty toti\u017e poskytuj\u00ed stavebn\u00ed materi\u00e1l v podob\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/aminokyseliny-deleni-funkce-v-tele-vliv-na-sportovni-vykon-a-nejlepsi-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\">aminokyselin<\/a> pro budov\u00e1n\u00ed svalov\u00e9 hmoty. P\u0159i intenzivn\u00edm tr\u00e9ninku pot\u0159ebujeme tak\u00e9 v\u00edce b\u00edlkovin pro regeneraci.&nbsp;<\/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>Sportovc\u016fm se standardn\u011b doporu\u010duje p\u0159\u00edjem b\u00edlkovin v rozmez\u00ed <strong>1,4\u20132 g\/kg t\u011blesn\u00e9 hmotnosti.&nbsp;<\/strong><\/li>\n\n\n\n<li>P\u0159i snaze o maximalizaci svalov\u00e9 hmoty se doporu\u010den\u00ed zvy\u0161uje na <strong>1,6\u20132,2 g\/kg t\u011blesn\u00e9 hmotnosti<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eM\u016fj denn\u00ed p\u0159\u00edjem b\u00edlkovin se pohybuje okolo 2,5 gramu na kilogram t\u011blesn\u00e9 hmotnosti, abych sv\u00fdm sval\u016fm poskytl v\u0161e, co pot\u0159ebuj\u00ed vzhledem k n\u00e1ro\u010dn\u00e9mu tr\u00e9ninkov\u00e9mu pl\u00e1nu,\u201c<\/em> \u0159\u00edk\u00e1 Jakub En\u017el. To je v\u00edce ne\u017e b\u011b\u017en\u011b doporu\u010dovan\u00e9 mno\u017estv\u00ed, ale u sportovc\u016f s vysokou tr\u00e9ninkovou z\u00e1t\u011b\u017e\u00ed m\u016f\u017ee b\u00fdt takov\u00fd p\u0159\u00edjem zcela opodstatn\u011bn\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle odborn\u00fdch studi\u00ed nav\u00edc <strong>vy\u0161\u0161\u00ed d\u00e1vky b\u00edlkovin v rozmez\u00ed 2,2\u20133 g\/kg t\u011blesn\u00e9 hmotnosti<\/strong> mohou pomoci omezit ukl\u00e1d\u00e1n\u00ed tuku b\u011bhem objemov\u00e9 f\u00e1ze. Na druhou stranu je pot\u0159eba po\u010d\u00edtat s t\u00edm, \u017ee b\u00edlkoviny maj\u00ed vysokou syt\u00edc\u00ed schopnost. Pro n\u011bkter\u00e9 sportovce, kte\u0159\u00ed maj\u00ed probl\u00e9m p\u0159ijmout dostatek kalori\u00ed, m\u016f\u017ee b\u00fdt v\u00fdhodn\u011bj\u0161\u00ed dr\u017eet se ni\u017e\u0161\u00edho rozmez\u00ed do 2 g\/kg. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy a tuky u\u017e nehraj\u00ed p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f tak kl\u00ed\u010dovou roli jako b\u00edlkoviny. O tom, jak velk\u00fd kol\u00e1\u010d z va\u0161eho energetick\u00e9ho p\u0159\u00edjmu zapln\u00ed, se tak m\u016f\u017eete z velk\u00e9 m\u00edry rozhodnout sami. <\/p>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V r\u00e1mci <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\">vyv\u00e1\u017een\u00e9ho j\u00eddeln\u00ed\u010dku<\/a> se m\u016f\u017eete dr\u017eet rozmez\u00ed<strong> 46\u201365 % <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sacharid\u016f<\/strong><\/a> a <strong>20\u201335 % <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tuku<\/strong><\/a><strong> z celkov\u00e9ho p\u0159\u00edjmu.<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-1124x749.jpg\" alt=\"J\u00eddeln\u00ed\u010dek pro nab\u00edr\u00e1n\u00ed sval\u016f\" class=\"wp-image-722516\" title=\"J\u00eddeln\u00ed\u010dek pro nab\u00edr\u00e1n\u00ed sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto j\u00edst p\u0159i nab\u00edr\u00e1n\u00ed?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Co se t\u00fd\u010de frekvence stravov\u00e1n\u00ed, neexistuje univerz\u00e1ln\u00ed pravidlo, kter\u00e9 by musel dodr\u017eovat ka\u017ed\u00fd. Nen\u00ed nutn\u00e9 j\u00edst ka\u017ed\u00e9 dv\u011b hodiny ze strachu, \u017ee by t\u011blo za\u010dalo spalovat svaly, jak se kdysi tradovalo. Mnohem d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e po\u010det j\u00eddel je to, aby byl na konci dne spln\u011bn <strong>celkov\u00fd kalorick\u00fd p\u0159\u00edjem. <\/strong>Nez\u00e1le\u017e\u00ed tedy tolik na tom, jestli \u010dlov\u011bk sn\u00ed denn\u00ed d\u00e1vku energie ve t\u0159ech nebo sedmi j\u00eddlech. Kl\u00ed\u010dov\u00e9 je, co mu vyhovuje i v r\u00e1mci ka\u017edodenn\u00edho re\u017eimu.<\/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 m\u00e1 nastaven\u00fd j\u00eddeln\u00ed\u010dek Jakub En\u017el?<strong><\/strong><\/h3>\n\n\n\n<p><em>&nbsp;\u201eNej\u010dast\u011bji j\u00edm 4\u00d7 denn\u011b. Nejv\u011bt\u0161\u00ed j\u00eddlo m\u00e1m obvykle r\u00e1no k sn\u00eddani, pak jdu na prvn\u00ed tr\u00e9nink. N\u00e1sleduje ob\u011bd, potom druh\u00fd tr\u00e9nink, sva\u010dina, ve\u010de\u0159e a n\u011bkdy si d\u00e1m je\u0161t\u011b n\u011bco men\u0161\u00edho, nap\u0159\u00edklad kousek s\u00fdra nebo \u010dokol\u00e1dy.\u201c&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V minulosti m\u011bl vy\u0161\u0161\u00ed frekvenci j\u00eddel, ale postupem \u010dasu sv\u016fj re\u017eim upravil: <em>\u201eD\u0159\u00edv jsem jedl 6\u20137 j\u00eddel denn\u011b, ale te\u010f mi v\u00edc sed\u00ed ni\u017e\u0161\u00ed frekvence. Vyhovuje mi d\u00e1t si v\u011bt\u0161\u00ed j\u00eddla 3\u20134\u00d7 za den. Co se t\u00fd\u010de mno\u017estv\u00ed, j\u00edm hodn\u011b intuitivn\u011b.\u201c&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dod\u00e1v\u00e1, \u017ee stejnou frekvenci m\u011bl i v objemu. <em>\u201eM\u016fj j\u00eddeln\u00ed\u010dek je pom\u011brn\u011b stabiln\u00ed, vyhovuje mi zab\u011bhl\u00e1 rutina. V nab\u00edrac\u00ed f\u00e1zi tak pouze zv\u011bt\u0161uji porce a upravuju n\u011bkter\u00e1 j\u00eddla, aby m\u011bla vy\u0161\u0161\u00ed kalorickou hodnotu.\u201c<\/em><\/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\">P\u0159\u00edklad j\u00eddeln\u00ed\u010dku Jakuba En\u017ela (5000 kcal)<strong><\/strong><\/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>J\u00eddlo<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00eddan\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vejce, \u0161unka, s\u00fdr, pe\u010divo, zelenina, ovesn\u00e1 ka\u0161e s <a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161\u00eddov\u00fdm m\u00e1slem<\/a>, probiotick\u00fd jogurt, jahody, d\u017eus, <a href=\"https:\/\/gymbeam.cz\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">k\u00e1va<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ku\u0159ec\u00ed maso, r\u00fd\u017ee, zelenina, ovocn\u00e9 smoothie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Proteinov\u00fd<\/a> \u0161ejk s ban\u00e1nem<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/losos-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Losos<\/a>, bat\u00e1ty<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tipy, jak nav\u00fd\u0161it energetick\u00fd p\u0159\u00edjem<strong><\/strong><\/h3>\n\n\n\n<p>N\u011bkomu m\u016f\u017ee p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f d\u011blat probl\u00e9m uj\u00edst v\u011bt\u0161\u00ed porce j\u00eddla. V takov\u00e9m p\u0159\u00edpad\u011b je kl\u00ed\u010dov\u00e9 zam\u011b\u0159it se na energeticky vydatn\u00e1 j\u00eddla a chytr\u00e9 strategie, jak p\u0159\u00edjem kalori\u00ed nav\u00fd\u0161it bez nutnosti j\u00edst obrovsk\u00e9 porce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eZa m\u011b jsou ide\u00e1ln\u00ed tekut\u00e9 sacharidy, nap\u0159\u00edklad ve form\u011b smoothie, n\u00e1poj\u016f s <\/em><a href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>maltodextrinem<\/em><\/a><em> nebo t\u0159eba <\/em><a href=\"https:\/\/gymbeam.cz\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>energetick\u00e9 gely<\/em><\/a><em>. A taky tuky, kter\u00e9 maj\u00ed vysokou energetickou hodnotu. Do j\u00eddla tak p\u0159id\u00e1v\u00e1m nap\u0159\u00edklad ara\u0161\u00eddov\u00e9 m\u00e1slo nebo <\/em><a href=\"https:\/\/gymbeam.cz\/mix-prirodnich-orechu.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>o\u0159echy<\/em><\/a><em>,\u201c<\/em> doporu\u010duje En\u017el.<\/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 j\u00edst v\u00edce kalori\u00ed?<strong><\/strong><\/h4>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>P\u0159id\u00e1vejte do j\u00eddel potraviny s vysokou energetickou denzitou. <\/strong>Jsou to ty, kter\u00e9 v mal\u00e9m mno\u017estv\u00ed obsahuj\u00ed hodn\u011b kalori\u00ed. Jedn\u00e1 se nap\u0159\u00edklad o tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky (s\u00fdry, tvaroh, \u0159eck\u00fd jogurt, smetana), tu\u010dn\u011bj\u0161\u00ed masa (hov\u011bz\u00ed p\u0159edn\u00ed, vep\u0159ov\u00e9) a ryby (losos), <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">o\u0159echy<\/a>, <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noreferrer noopener\">o\u0159echov\u00e1 m\u00e1sla<\/a>, <a href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\">oleje<\/a>, <a href=\"https:\/\/gymbeam.cz\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">m\u00e1slo<\/a> a dal\u0161\u00ed tuky.<\/li>\n\n\n\n<li><strong>Za\u0159azujte tekut\u00e1 j\u00eddla (\u0161ejky, <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremove-bananovo-arasidove-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\">smoothie<\/a>), <\/strong>proto\u017ee kalorie v tekut\u00e9 podob\u011b je snaz\u0161\u00ed uj\u00edst. Vyzkou\u0161ejte nap\u0159\u00edklad smoothie s ovocem, <strong><a href=\"https:\/\/gymbeam.cz\/minutove-ovesne-vlocky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vlo\u010dkami<\/a><\/strong>, ml\u00e9kem, <strong><a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">proteinem<\/a><\/strong> a <strong><a href=\"https:\/\/gymbeam.cz\/100-mandlove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mandlov\u00fdm m\u00e1slem<\/a><\/strong>.<\/li>\n\n\n\n<li><strong>P\u0159id\u00e1vejte do j\u00eddla tuk.<\/strong> Obohacujte j\u00eddla o porci potraviny bohat\u00e9 na tuk, kter\u00fd m\u00e1 ze v\u0161ech 3 makro\u017eivin nejvy\u0161\u0161\u00ed energetickou hodnotu. P\u0159idejte l\u017e\u00edci oleje do sal\u00e1tu, avok\u00e1do do sendvi\u010de, <strong><a href=\"https:\/\/gymbeam.cz\/bio-ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">gh\u00ed<\/a><\/strong> nebo <strong><a href=\"https:\/\/gymbeam.cz\/orechove-maslo-2go-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">o\u0159echov\u00e9 m\u00e1slo<\/a><\/strong> do ka\u0161e. L\u017e\u00edce <strong><a href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\">oleje<\/a><\/strong> nebo jin\u00e9ho tuku m\u00e1 v pr\u016fm\u011bru 90 kcal, \u010d\u00edm\u017e v\u00fdrazn\u011b p\u0159isp\u00edv\u00e1 ke zv\u00fd\u0161en\u00ed denn\u00edho energetick\u00e9ho p\u0159\u00edjmu.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Dejte \u0161anci sva\u010din\u00e1m a 2. ve\u010de\u0159\u00edm.<\/strong> Pokud jste dote\u010f nebyli zvykl\u00ed sva\u010dit, mo\u017en\u00e1 to bude pr\u00e1v\u011b ta zm\u011bna, kter\u00e1 v\u00e1m pom\u016f\u017ee zv\u00fd\u0161it energetick\u00fd p\u0159\u00edjem. Sva\u010dina nemus\u00ed b\u00fdt velk\u00e1, sta\u010d\u00ed kousek <strong><a href=\"https:\/\/gymbeam.cz\/horka-cokolada-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ho\u0159k\u00e9 \u010dokol\u00e1dy<\/a><\/strong> a ovoce, jogurt s <strong><a href=\"https:\/\/gymbeam.cz\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">granolou<\/a><\/strong> nebo <strong><a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\">proteinov\u00e1 ty\u010dinka<\/a><\/strong>.&nbsp;&nbsp;<\/li>\n<\/ol>\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>Optim\u00e1ln\u00ed p\u0159\u00edjem na m\u00edru podle va\u0161ich c\u00edl\u016f v\u00e1m b\u011bhem chvilky spo\u010d\u00edt\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/a><\/li>\n\n\n\n<li>Cel\u00fdm procesem sestavov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku od A do Z v\u00e1s provede \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/\" target=\"_blank\" rel=\"noreferrer noopener\"><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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-1124x749.jpg\" alt=\"J\u00eddla do objemu\" class=\"wp-image-722534\" title=\"J\u00eddla do objemu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-2048x1365.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=\"3_Suplementy_pro_rust_svalu\"><\/span>3. Suplementy pro r\u016fst sval\u016f<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/sportovni-vyziva\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Suplementy<\/strong><\/a><strong> nejsou n\u00e1hradou za kvalitn\u00ed stravu, ale mohou b\u00fdt u\u017eite\u010dn\u00fdm n\u00e1strojem, <\/strong>jak podpo\u0159it v\u00fdkon v posilovn\u011b, a tak i r\u016fst sval\u016f. Z\u00e1rove\u0148 mohou obohatit j\u00eddeln\u00ed\u010dek o pot\u0159ebnou energii a \u017eiviny. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na kter\u00e9 suplementy ned\u00e1 dopustit Kuba En\u017el?<em> \u201eU\u017e\u00edv\u00e1m protein, a to zejm\u00e9na po tr\u00e9ninku, a pak tak\u00e9 <\/em><a href=\"https:\/\/gymbeam.cz\/mikronizovany-kreatin-monohydrat-100-creapurer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>kreatin<\/em><\/a><em> v d\u00e1vce 10\u201315 g denn\u011b. D\u00e1le se neobejdu bez nakop\u00e1va\u010de <\/em><a href=\"https:\/\/gymbeam.cz\/enjoy-pre-workout-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Enjoy<\/em><\/a><em>, kter\u00fd jsme vytvo\u0159ili pr\u00e1v\u011b ve spolupr\u00e1ci s GymBeam.\u201c<\/em>&nbsp;&nbsp;&nbsp;<\/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><a href=\"https:\/\/gymbeam.cz\/gainery-a-sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Gainer<\/strong><\/a><strong> neboli sacharidov\u00fd n\u00e1poj je dopln\u011bk, kter\u00fd pom\u016f\u017ee zv\u00fd\u0161it energetick\u00fd p\u0159\u00edjem. <\/strong>Z\u00e1kladem jsou sacharidy, kter\u00e9 dopl\u0148uj\u00ed b\u00edlkoviny a dle druhu <a href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">gaineru<\/a> tak\u00e9 kreatin, vitam\u00edny a dal\u0161\u00ed funk\u010dn\u00ed l\u00e1tky. Nej\u010dast\u011bji se u\u017e\u00edv\u00e1 po tr\u00e9ninku.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Syrov\u00e1tkov\u00fd<\/strong><\/a> nebo <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rostlinn\u00fd protein<\/strong><\/a> pak p\u0159edstavuje<strong> praktick\u00fd zp\u016fsob, jak jednodu\u0161e zv\u00fd\u0161it denn\u00ed p\u0159\u00edjem b\u00edlkovin.<\/strong> Je ide\u00e1ln\u00ed zejm\u00e9na po tr\u00e9ninku, kdy m\u016f\u017ee podpo\u0159it regeneraci svalov\u00e9 tk\u00e1n\u011b. M\u016f\u017eete ho v\u0161ak p\u0159id\u00e1vat tak\u00e9 do ka\u0161e \u010di jin\u00fdch j\u00eddel kdykoliv b\u011bhem dne.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kreatin<\/strong><\/a> pat\u0159\u00ed mezi nej\u00fa\u010dinn\u011bj\u0161\u00ed dopl\u0148ky pro <strong>zlep\u0161en\u00ed silov\u00e9ho v\u00fdkonu.<\/strong> Funguje na principu obnovov\u00e1n\u00ed z\u00e1sob ATP, tedy hlavn\u00edho energetick\u00e9ho zdroje pro svaly. To je obzvl\u00e1\u0161t\u011b efektivn\u00ed p\u0159i kr\u00e1tkodob\u00fdch v\u00fdbu\u0161n\u00fdch aktivit\u00e1ch, jako je silov\u00fd nebo intervalov\u00fd tr\u00e9nink.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/komplexni-vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Multivitam\u00edn<\/strong><\/a> pom\u016f\u017ee<strong> pokr\u00fdt dostate\u010dn\u00fd p\u0159\u00edjem esenci\u00e1ln\u00edch vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek, <\/strong>kter\u00e9 jsou pot\u0159ebn\u00e9 pro z\u00e1kladn\u00ed biologick\u00e9 procesy v organismu, v\u010detn\u011b spr\u00e1vn\u00e9 funkce imunitn\u00edho syst\u00e9mu, metabolismu a regenerace.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>P\u0159edtr\u00e9ninkov\u00e9 stimulanty<\/strong><\/a><strong> neboli pre-workouty<\/strong> obsahuj\u00ed \u00fa\u010dinn\u00e9 slo\u017eky v podob\u011b <a href=\"https:\/\/gymbeam.cz\/caffeine-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kofeinu<\/a>, <a href=\"https:\/\/gymbeam.cz\/beta-alanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">beta-alaninu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">citrulinu<\/a>. Tento komplex l\u00e1tek je ide\u00e1ln\u00ed p\u0159ed tr\u00e9ninkem, kdy pot\u0159ebujeme povzbudit a p\u0159ipravit svaly na v\u00fdkon.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o suplementech pro silov\u00e9 sportovce si m\u016f\u017eete p\u0159e\u010d\u00edst v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/5-efektivne-doplnky-vyzivy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Z\u00e1kladn\u00ed dopl\u0148ky na cvi\u010den\u00ed a jak se v nich vyznat?<\/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.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062022_08-\u2013-upraveno-1124x749.jpg\" alt=\"Suplemntace Jakuba En\u017ela\" class=\"wp-image-722552\" title=\"Suplemntace Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062022_08-\u2013-upraveno-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062022_08-\u2013-upraveno-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062022_08-\u2013-upraveno.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kvalitni_regenerace_jako_klic_ke_svalovemu_rustu\"><\/span>4. Kvalitn\u00ed regenerace jako kl\u00ed\u010d ke svalov\u00e9mu r\u016fstu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Regenerace je \u010dasto podce\u0148ovan\u00e1 sou\u010d\u00e1st tr\u00e9ninkov\u00e9ho procesu, p\u0159itom pr\u00e1v\u011b b\u011bhem n\u00ed <strong>doch\u00e1z\u00ed k oprav\u00e1m svalov\u00fdch vl\u00e1ken a jejich n\u00e1sledn\u00e9mu r\u016fstu.<\/strong> Bez dostate\u010dn\u00e9ho odpo\u010dinku a sp\u00e1nku t\u011blo nem\u00e1 \u0161anci z p\u0159edchoz\u00ed z\u00e1t\u011b\u017ee pln\u011b zregenerovat, co\u017e m\u016f\u017ee v\u00e9st ke stagnaci nebo p\u0159etr\u00e9nov\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9nink toti\u017e s\u00e1m o sob\u011b svaly nebuduje, slou\u017e\u00ed pouze jako impulz pro nakopnut\u00ed adapta\u010dn\u00edch mechanism\u016f na z\u00e1t\u011b\u017e. Skute\u010dn\u00fd r\u016fst nast\u00e1v\u00e1 a\u017e v dob\u011b odpo\u010dinku, kdy se t\u011blo regeneruje a p\u0159ipravuje na dal\u0161\u00ed v\u00fdkon. Proto je d\u016fle\u017eit\u00e9 nezapom\u00ednat na to, \u017ee<strong> svaly pot\u0159ebuj\u00ed 1\u20133 dny na \u00fapln\u00e9 zregenerov\u00e1n\u00ed, <\/strong>ne\u017e je zase zat\u00ed\u017e\u00edme n\u00e1ro\u010dn\u00fdm tr\u00e9ninkem. Stejnou svalovou partii tak m\u016f\u017eeme tr\u00e9novat p\u0159ibli\u017en\u011b 2kr\u00e1t t\u00fddn\u011b.&nbsp;<\/p>\n\n\n\n<p><strong>Jak regeneruje Jakub En\u017el?<\/strong> <em>\u201eM\u00e1m jeden rest day t\u00fddn\u011b, kdy se sna\u017e\u00edm skute\u010dn\u011b odpo\u010d\u00edvat a vynechat v\u011bt\u0161\u00ed fyzickou z\u00e1t\u011b\u017e. A jednou m\u011bs\u00ed\u010dn\u011b k tomu nat\u00e1\u010d\u00edm i <\/em><a href=\"https:\/\/www.youtube.com\/@Rest-Day\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Rest Day podcast<\/em><\/a><em>,\u201c<\/em> dod\u00e1v\u00e1 s \u00fasm\u011bvem. Regeneraci d\u00e1le podporuje i aktivn\u011b: <em>\u201eChod\u00edm pravideln\u011b do <\/em><a href=\"https:\/\/gymbeam.cz\/blog\/saunovani-a-zdravi-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>sauny<\/em><\/a><em> a pou\u017e\u00edv\u00e1m mas\u00e1\u017en\u00ed pom\u016fcky, hlavn\u011b <\/em><a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" rel=\"noreferrer noopener\"><em>v\u00e1lec<\/em><\/a><em> a <\/em><a href=\"https:\/\/gymbeam.cz\/masazni-pistole\" target=\"_blank\" rel=\"noreferrer noopener\"><em>mas\u00e1\u017en\u00ed pistoli<\/em><\/a><em>,\u201c<\/em> \u0159\u00edk\u00e1. Z\u00e1rove\u0148 v\u0161ak zd\u016fraz\u0148uje, \u017ee nejd\u016fle\u017eit\u011bj\u0161\u00ed je podle n\u011bj po\u0159\u00e1dn\u00fd odpo\u010dinek: <strong><em>\u201eNejlep\u0161\u00ed regenerace je pro m\u011b stejn\u011b sp\u00e1nek.\u201c<\/em><\/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>O dal\u0161\u00edch efektivn\u00edch technik\u00e1ch regenerace se v\u00edce dozv\u00edte z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 tip\u016f, jak nejl\u00e9pe zregenerovat t\u011blo po tr\u00e9ninku.<\/strong><\/a><\/li>\n\n\n\n<li>Na\u0161e \u010dl\u00e1nky porad\u00ed tak\u00e9, jak spr\u00e1vn\u011b pou\u017e\u00edvat <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-pouzivat-masazni-pistoli-12-zakladnich-technik-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">mas\u00e1\u017en\u00ed pistoli<\/a> <\/strong>nebo<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\">mas\u00e1\u017en\u00ed v\u00e1lec<\/a>.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-1124x749.jpg\" alt=\"Mas\u00e1\u017en\u00ed pistol na regeneraci\" class=\"wp-image-722586\" title=\"Mas\u00e1\u017en\u00ed pistol na regeneraci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Sp\u00e1nek je z\u00e1kladn\u00ed regenera\u010dn\u00ed n\u00e1stroj<strong><\/strong><\/h3>\n\n\n\n<p>Jakub si spr\u00e1vn\u011b uv\u011bdomuje, \u017ee <strong>kvalitn\u00ed a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek je z\u00e1sadn\u00ed pro obnovu fyzick\u00fdch i psychick\u00fdch sil.<\/strong> B\u011bhem sp\u00e1nku se mimo jin\u00e9 uvol\u0148uje r\u016fstov\u00fd hormon, kter\u00fd m\u00e1 p\u0159\u00edm\u00fd vliv na opravu a r\u016fst svalov\u00e9 tk\u00e1n\u011b. Studie ukazuj\u00ed, \u017ee sp\u00e1nkov\u00e1 deprivace (nedostatek sp\u00e1nku) m\u016f\u017ee naopak v\u00fdrazn\u011b omezit synt\u00e9zu svalov\u00fdch b\u00edlkovin, sn\u00ed\u017eit v\u00fdkonnost a zpomalit regeneraci. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejen v obdob\u00ed zam\u011b\u0159en\u00e9m na r\u016fst svalov\u00e9 hmoty, ale i v b\u011b\u017en\u00e9m re\u017eimu bychom se m\u011bli sna\u017eit sp\u00e1t <strong>7\u20139 hodin denn\u011b<\/strong>. Dostatek sp\u00e1nku je z\u00e1sadn\u00ed nejen pro regeneraci, ale i pro hormon\u00e1ln\u00ed rovnov\u00e1hu a celkovou v\u00fdkonnost. <em>\u201eDenn\u011b sp\u00edm v pr\u016fm\u011bru 7 hodin,\u201c<\/em> \u0159\u00edk\u00e1 Jakub a dod\u00e1v\u00e1, \u017ee kl\u00ed\u010dov\u00e1 je pro n\u011bj p\u0159edev\u0161\u00edm pravidelnost: <em>\u201eKa\u017ed\u00fd den chod\u00edm sp\u00e1t ve stejnou dobu, okolo 23 hodin. D\u00edky tomu m\u00e1m kvalitn\u011bj\u0161\u00ed sp\u00e1nek a r\u00e1no se c\u00edt\u00edm l\u00e9pe.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e c\u00edt\u00ed, \u017ee sp\u00e1nek pot\u0159ebuje podpo\u0159it, s\u00e1hne po osv\u011bd\u010den\u00fdch dopl\u0148c\u00edch: <em>\u201eP\u0159ed span\u00edm u\u017e\u00edv\u00e1m <\/em><a href=\"https:\/\/gymbeam.cz\/sleep-relax-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>sleep&amp;relax<\/em><\/a><em>, kter\u00fd obsahuje melatonin, <\/em><a href=\"https:\/\/gymbeam.cz\/l-theanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>l-theanin<\/em><\/a><em> a v\u00fdta\u017eky z levandule \u010di <\/em><a href=\"https:\/\/gymbeam.cz\/medunka-lekarska-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>medu\u0148ky<\/em><\/a><em>.&nbsp; N\u011bkdy p\u0159id\u00e1v\u00e1m tak\u00e9 <\/em><a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>ho\u0159\u010d\u00edk<\/em><\/a><em> nebo melatonin.\u201c<\/em><\/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>O nejv\u011bt\u0161\u00edch benefitech sp\u00e1nku se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud m\u00e1te pot\u00ed\u017ee s us\u00edn\u00e1n\u00edm, ur\u010dit\u011b dejte \u0161anci praktick\u00fdm rad\u00e1m z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/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\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=\"5_Motivace_konzistentnost_a_mentalni_sila_pri_dosahovani_cilu\"><\/span>5. Motivace, konzistentnost a ment\u00e1ln\u00ed s\u00edla p\u0159i dosahov\u00e1n\u00ed c\u00edl\u016f&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cesta k siln\u011bj\u0161\u00ed a svalnat\u011bj\u0161\u00ed postav\u011b ale nen\u00ed jen o tr\u00e9ninku, j\u00eddeln\u00ed\u010dku a regeneraci. Stejn\u011b d\u016fle\u017eit\u00e1 je <strong>ment\u00e1ln\u00ed str\u00e1nka<\/strong>, <strong>tedy schopnost dlouhodob\u011b vytrvat,<\/strong> i kdy\u017e v\u00fdsledky nejsou hned vid\u011bt nebo p\u0159ijdou dny, kdy se \u010dlov\u011bku jednodu\u0161e nechce.<\/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\">Motivace je d\u016fle\u017eit\u00e1 hlavn\u011b na za\u010d\u00e1tku<strong><\/strong><\/h3>\n\n\n\n<p>Motivace je takovou <strong>prvn\u00ed jiskrou, kter\u00e1 za\u017eehne touhu n\u011bco dok\u00e1zat.<\/strong> A\u0165 u\u017e je to hez\u010d\u00ed postava, siln\u011bj\u0161\u00ed t\u011blo nebo namakan\u00e1 forma do plavek, m\u016f\u017ee rychle p\u0159ij\u00edt, zap\u00e1lit ohe\u0148, ale n\u011bkdy ji sfoukne i ten nejm\u00edrn\u011bj\u0161\u00ed v\u00e1nek a je pry\u010d. Z\u00e1rove\u0148 z\u00e1le\u017e\u00ed na typu motivace, zda je zven\u010d\u00ed, nap\u0159\u00edklad chceme postavu, kterou n\u00e1m bude ka\u017ed\u00fd z\u00e1vid\u011bt, nebo na\u0161e vnit\u0159n\u00ed, co\u017e potvrzuje tak\u00e9 Kuba, kter\u00fd na sob\u011b mak\u00e1 zejm\u00e9na z toho d\u016fvodu,<strong> aby se c\u00edtil dob\u0159e ve sv\u00e9 vlastn\u00ed k\u016f\u017ei. <\/strong>Ta vnit\u0159n\u00ed je v\u017edy siln\u011bj\u0161\u00ed. Dlouhodob\u00fd progres ale nikdy nestoj\u00ed pouze na motivaci.&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\">Konzistentnost a discipl\u00edna jako kl\u00ed\u010d k dlouhodob\u00fdm v\u00fdsledk\u016fm<\/h3>\n\n\n\n<p>Co tedy pom\u00e1h\u00e1 ve chv\u00edl\u00edch, kdy motivace chyb\u00ed? Jakub En\u017el to shrnuje v\u00fdsti\u017en\u011b: <strong><em>\u201eV\u017edycky discipl\u00edna. Ta je daleko mocn\u011bj\u0161\u00ed ne\u017e motivace, s n\u00ed \u010dlov\u011bk nejd\u00e1l dojde.\u201c<\/em><\/strong> Jin\u00fdmi slovy, i ve dnech, kdy nen\u00ed chu\u0165 ani energie, jde na tr\u00e9nink a dr\u017e\u00ed se pl\u00e1nu jednodu\u0161e proto, \u017ee je to sou\u010d\u00e1st jeho ka\u017edodenn\u00ed rutiny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoho lid\u00ed ztr\u00e1c\u00ed odhodl\u00e1n\u00ed jen proto, \u017ee v\u00fdsledky nep\u0159ich\u00e1zej\u00ed tak rychle, jak by si p\u0159\u00e1li. Jen\u017ee r\u016fst sval\u016f je b\u011bh na dlouhou tra\u0165, tedy proces, kter\u00fd vy\u017eaduje m\u011bs\u00edce, n\u011bkdy i roky systematick\u00e9 pr\u00e1ce. Jakub k tomu dod\u00e1v\u00e1: <strong><em>\u201eChce to trp\u011blivost. Je to sp\u00ed\u0161 maraton ne\u017e sprint. V\u00fdsledky p\u0159ijdou, ale pot\u0159ebuj\u00ed sv\u016fj \u010das.\u201c<\/em><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 odborn\u00e9 studie, kter\u00e9 se v\u011bnuj\u00ed svalov\u00e9 hypertrofii, potvrzuj\u00ed d\u016fle\u017eitost pravidelnosti a discipl\u00edny v tr\u00e9ninkov\u00e9m re\u017eimu. Nen\u00ed nutn\u00e9 podat ka\u017ed\u00fd den 100% v\u00fdkon. Nejde o dokonalost, ale o dlouhodobou konzistentnost.<strong> I leh\u010d\u00ed tr\u00e9nink m\u00e1 smysl a je v\u017edy lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd.<\/strong> Je naprosto p\u0159irozen\u00e9, \u017ee b\u011bhem cesty p\u0159ijdou slab\u0161\u00ed dny, kdy chyb\u00ed energie nebo motivace. M\u016f\u017ee se st\u00e1t, \u017ee kv\u016fli nemoci, pr\u00e1ci nebo jin\u00fdm okolnostem na t\u00fdden \u010di d\u00e9le vypadnete z re\u017eimu. Ani to ale neznamen\u00e1, \u017ee jsou v\u0161echny v\u00fdsledky pry\u010d nebo \u017ee ztr\u00e1c\u00ed smysl pokra\u010dovat. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11\u201312]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b v takov\u00fdch chv\u00edl\u00edch je d\u016fle\u017eit\u00e9 <strong>nepropadnout frustraci a znovu se vr\u00e1tit ke sv\u00e9mu pl\u00e1nu.<\/strong> P\u0159ipome\u0148te si, pro\u010d jste za\u010dali, a navazujte tam, kde jste p\u0159estali, klidn\u011b pomaleji, ale stabiln\u011b. Pamatujte, \u017ee <strong>v\u00fdsledky nejsou o dokonalosti, ale o tom, \u017ee se znovu a znovu vrac\u00edte ke sv\u00e9mu c\u00edli. <\/strong>To je skute\u010dn\u00e1 discipl\u00edna.<\/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>V\u00edce o tom, jak neztratit chu\u0165 a drive na sob\u011b makat, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-zpusobu-jak-se-motivovat-ke-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>13 tip\u016f, jak si udr\u017eet motivaci ke cvi\u010den\u00ed a dos\u00e1hnout sv\u00fdch c\u00edl\u016f.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud chcete zapracovat tak\u00e9 na sv\u00e9 discipl\u00edn\u011b, nem\u011bl by v\u00e1m uniknout ani \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/sebedisciplina-klic-k-uspechu-ve-sportu-i-v-zivote\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sebediscipl\u00edna: Kl\u00ed\u010d k \u00fasp\u011bchu ve sportu i v \u017eivot\u011b.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-1124x749.jpg\" alt=\"Co motivuje Jakuba En\u017ela?\" class=\"wp-image-722604\" title=\"Co motivuje Jakuba En\u017ela?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ment\u00e1ln\u00ed odolnost: Opom\u00edjen\u00fd faktor svalov\u00e9ho r\u016fstu<strong><\/strong><\/h3>\n\n\n\n<p>Ment\u00e1ln\u00ed s\u00edla nen\u00ed jen v discipl\u00edn\u011b a schopnosti dodr\u017eovat ka\u017edodenn\u00ed rutinu.<strong> Velkou roli hraje tak\u00e9 pr\u00e1ce se stresem. Ten dlouhodob\u00fd toti\u017e negativn\u011b ovliv\u0148uje regeneraci, sp\u00e1nek i hormon\u00e1ln\u00ed prost\u0159ed\u00ed v t\u011ble,<\/strong> co\u017e m\u016f\u017ee zpomalit r\u016fst svalov\u00e9 hmoty. Proto je d\u016fle\u017eit\u00e9 pracovat i na lep\u0161\u00edm zvl\u00e1d\u00e1n\u00ed stresu. V tomto sm\u011bru ka\u017ed\u00e9mu funguje n\u011bco jin\u00e9ho. [13]<\/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>N\u011bkdo dok\u00e1\u017ee nahromad\u011bn\u00e9 nap\u011bt\u00ed p\u0159em\u011bnit v energii a zbavit se ho na po\u0159\u00e1dn\u011b intenzivn\u00edm tr\u00e9ninku ve fitku.&nbsp;<\/li>\n\n\n\n<li>Dal\u0161\u00ed si rad\u011bji zajde na <a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\">del\u0161\u00ed proch\u00e1zku<\/a>, mas\u00e1\u017e nebo do sauny.&nbsp;<\/li>\n\n\n\n<li>Dob\u0159e funguje tak\u00e9 psan\u00ed den\u00edku, pokec s kamar\u00e1dy nebo odpo\u010dinek u filmu.&nbsp;<\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 tak\u00e9 soust\u0159ed\u011bn\u00ed na v\u011bci, kter\u00e9 dok\u00e1\u017eeme ovlivnit, a d\u011blat to, u \u010deho dok\u00e1\u017eeme vypnout hlavu.&nbsp;<\/li>\n\n\n\n<li>V kritick\u00fdch okam\u017eic\u00edch sn\u00ed\u017e\u00edme nap\u011bt\u00ed dechov\u00fdm cvi\u010den\u00edm, nap\u0159\u00edklad tzv. krabicov\u00fdm d\u00fdch\u00e1n\u00edm (Box Breathing), kter\u00e9 je zalo\u017een\u00e9 na \u010dty\u0159ech f\u00e1z\u00edch dechu. Ka\u017ed\u00e1 trv\u00e1 4 sekundy. St\u0159\u00eddejte n\u00e1dech nosem, zadr\u017een\u00ed dechu, v\u00fddech \u00fasty a zadr\u017een\u00ed dechu. Cel\u00fd cyklus n\u011bkolikr\u00e1t zopakujte. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[14]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u016fzn\u00e9 techniky zvl\u00e1d\u00e1n\u00ed stresu mohou pomoci nejen v b\u011b\u017en\u00e9m \u017eivot\u011b, ale i v procesu budov\u00e1n\u00ed sval\u016f. Sv\u00e9 o tom v\u00ed i Kuba En\u017el, kter\u00fd m\u00e1 na tuto oblast velmi praktick\u00fd pohled: <em>\u201eDechov\u00e9 cvi\u010den\u00ed je super, ale nejv\u00edc mi pom\u00e1h\u00e1 aktivita, u kter\u00e9 \u010dlov\u011bk nem\u00e1 \u010das p\u0159em\u00fd\u0161let nad t\u00edm, co ho stresuje. T\u0159eba u boxersk\u00e9ho sparingu mus\u00edm b\u00fdt pln\u011b p\u0159\u00edtomn\u00fd, jinak dostanu r\u00e1nu. <strong>Tak\u017ee cokoliv, u \u010deho vypne hlava, je skv\u011bl\u00e1 v\u011bc.<\/strong> Ob\u010das si t\u0159eba jdu c\u00edlen\u011b zahr\u00e1t hru na PlayStationu, u kter\u00e9 v\u00edm, \u017ee budu hodinu \u00fapln\u011b jinde a hlava si odpo\u010dine.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, jak na n\u00e1s p\u016fsob\u00ed stres a co na n\u011bj nejl\u00e9pe funguje, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/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.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-1124x749.jpg\" alt=\"Jak zvl\u00e1dat stres?\" class=\"wp-image-722621\" title=\"Jak zvl\u00e1dat stres?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Mereni_progresu_Jak_zjistit_ze_svaly_opravdu_rostou\"><\/span>6. M\u011b\u0159en\u00ed progresu: Jak zjistit, \u017ee svaly opravdu rostou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po n\u011bkolika t\u00fddnech nebo m\u011bs\u00edc\u00edch pravideln\u00e9ho tr\u00e9ninku, dodr\u017eov\u00e1n\u00ed stravy a kvalitn\u00edho sp\u00e1nku m\u016f\u017ee p\u0159ij\u00edt chv\u00edle pochybnost\u00ed. Mak\u00e1me naplno, d\u011bl\u00e1me v\u0161echno spr\u00e1vn\u011b, ale stejn\u011b m\u00e1me pocit, \u017ee se nic nem\u011bn\u00ed. Jen\u017ee <strong>na\u0161e subjektivn\u00ed dojmy \u010dasto klamou.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probl\u00e9m je v tom, \u017ee se vid\u00edme ka\u017ed\u00fd den. V zrcadle sledujeme sv\u00e9 t\u011blo, kter\u00e9 se m\u011bn\u00ed tak pomalu, \u017ee rozd\u00edly sotva post\u0159ehneme. A pr\u00e1v\u011b proto je d\u016fle\u017eit\u00e9 <strong>nespol\u00e9hat se jen na vlastn\u00ed pocit, ale pracovat s konkr\u00e9tn\u00edmi n\u00e1stroji a daty,<\/strong> kter\u00e9 dok\u00e1\u017eou uk\u00e1zat skute\u010dn\u00fd pokrok. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[16]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak objektivn\u011b sledovat pokrok?<strong><\/strong><\/h3>\n\n\n\n<p>Nejlep\u0161\u00edm zp\u016fsobem, jak odhalit skute\u010dn\u00fd progres, je kombinovat n\u011bkolik metod. Ka\u017ed\u00e1 z nich p\u0159in\u00e1\u0161\u00ed jin\u00fd pohled a dohromady vytvo\u0159\u00ed komplexn\u00ed obraz toho, jak se va\u0161e t\u011blo m\u011bn\u00ed.&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\">Jak doporu\u010duje m\u011b\u0159it progres Jakub En\u017el?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p><em>&nbsp;\u201eJedn\u00edm z nejefektivn\u011bj\u0161\u00edch a z\u00e1rove\u0148 nejdostupn\u011bj\u0161\u00edch n\u00e1stroj\u016f pro sledov\u00e1n\u00ed zm\u011bn t\u011bla jsou <strong>pravideln\u00e9 fotografie<\/strong>. Ide\u00e1ln\u011b se fo\u0165te ka\u017ed\u00e9 2\u20134 t\u00fddny, ve stejn\u00e9m sv\u011btle, oble\u010den\u00ed (spodn\u00edm pr\u00e1dle) i p\u00f3ze. T\u011blo se m\u011bn\u00ed postupn\u011b a v zrcadle si zm\u011bn \u010dasto ani nev\u0161imnete, ale pr\u00e1v\u011b fotky v\u00e1m s odstupem \u010dasu uk\u00e1\u017eou, co b\u011b\u017en\u00fdm okem nevid\u00edte. \u201c&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u0161t\u011b dod\u00e1v\u00e1, \u017ee zkou\u0161el tak\u00e9 m\u011b\u0159en\u00ed na Inbody a m\u011b\u0159en\u00ed obvod\u016f, ale za n\u011bj stejn\u011b nejv\u00edc uk\u00e1\u017eou fotky, hlavn\u011b v porovn\u00e1n\u00ed p\u0159ed a po. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b m\u011b\u0159te progres v\u00edcero zp\u016fsoby, co nep\u016fjde vid\u011bt na v\u00e1ze se projev\u00ed t\u0159eba na centimetrech (obvod p\u0159es biceps povolen\u00e9 pa\u017ee, stehna nebo hrudn\u00edk) nebo zm\u00edn\u011bn\u00fdch fotk\u00e1ch.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-1124x843.jpg\" alt=\"Jak sledovat progres?\" class=\"wp-image-722640\" title=\"Jak sledovat progres?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Jak roste hmotnost v objemu?<strong><\/strong><\/h3>\n\n\n\n<p>Progres m\u016f\u017ee odhalit tak\u00e9 va\u0161e v\u00e1ha. V\u00e1\u017een\u00ed v\u0161ak d\u00e1v\u00e1 smysl tak\u00e9 jednou za 2\u20134 t\u00fddny. D\u016fle\u017eit\u00e9 je toti\u017e sledovat trend v \u010dase, ne denn\u00ed v\u00fdkyvy, kter\u00e9 mohou b\u00fdt ovlivn\u011bny nap\u0159\u00edklad zadr\u017eenou vodou nebo j\u00eddlem. Va\u017ete se v\u017edy ve stejn\u00fdch podm\u00ednk\u00e1ch (denn\u00ed doba, oble\u010den\u00ed) a <a href=\"https:\/\/gymbeam.cz\/digitalni-osobni-vaha-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">v\u00e1hu<\/a> m\u011bjte polo\u017eenou v\u017edy na stejn\u00e9m povrchu. Za optim\u00e1ln\u00ed r\u016fst hmotnosti p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f s minim\u00e1ln\u00edm r\u016fstem tukov\u00e9 hmoty se pova\u017euje<strong> 0,25\u20130,5 % z t\u011blesn\u00e9 hmotnosti za t\u00fdden. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[15\u201316]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro zaj\u00edmavost jsme se Jakuba zeptali i na to, <strong>jak\u00e9 v\u00e1hov\u00e9 rozp\u011bt\u00ed je pro n\u011bj b\u011b\u017en\u00e9 a kam a\u017e se jeho hmotnost vy\u0161plhala b\u011bhem objemu<\/strong>. <em>\u201eMoje v\u00e1ha se b\u011b\u017en\u011b pohybuje mezi 110 a\u017e 130 kg. V objemov\u00e9 f\u00e1zi jsem nav\u00e1\u017eil a\u017e 135 kg, a to je vlastn\u011b nejv\u00edc, co jsem kdy v\u00e1\u017eil.\u201c<\/em><\/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\">Nejde jen o \u010d\u00edsla, ale i o radost z cesty<strong><\/strong><\/h3>\n\n\n\n<p>P\u0159esto\u017ee sledov\u00e1n\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9, nesm\u00ed se z toho st\u00e1t jedin\u00fd smysl cel\u00e9ho procesu. <strong>Progres nen\u00ed jen o \u010d\u00edslech na v\u00e1ze, velikosti bicepsu nebo v\u00fdkonu v posilovn\u011b. Nach\u00e1z\u00ed se i v tom, jak se \u010dlov\u011bk c\u00edt\u00ed,<\/strong> co mu nov\u00fd \u017eivotn\u00ed styl p\u0159in\u00e1\u0161\u00ed a jak si buduje zdravou sebed\u016fv\u011bru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd, kdo se rozhodne pracovat na sob\u011b, by si m\u011bl p\u0159ipom\u00ednat, \u017ee smyslem nen\u00ed b\u00fdt nejlep\u0161\u00ed ze v\u0161ech, ale st\u00e1t se lep\u0161\u00ed verz\u00ed sebe sama. Jakub En\u017el otev\u0159en\u011b p\u0159izn\u00e1v\u00e1, \u017ee na za\u010d\u00e1tku d\u011blal pr\u00e1v\u011b tuto chybu.<em> \u201ePorovn\u00e1val jsem se s ostatn\u00edmi, pokro\u010dilej\u0161\u00edmi.<strong> Tv\u016fj nejv\u011bt\u0161\u00ed soupe\u0159 jsi ty s\u00e1m, jakmile jsi na tom l\u00edp ne\u017e tvoje verze p\u0159ed m\u011bs\u00edcem, jsi na dobr\u00e9 cest\u011b a u\u017e vyhr\u00e1v\u00e1\u0161.\u201c<\/strong><\/em><\/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?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budov\u00e1n\u00ed svalov\u00e9 hmoty je dlouhodob\u00fd proces, kter\u00fd vy\u017eaduje systematick\u00fd p\u0159\u00edstup. Z\u00e1kladem j<strong>e dob\u0159e nastaven\u00fd tr\u00e9nink, spr\u00e1vn\u011b sestaven\u00fd j\u00eddeln\u00ed\u010dek, prostor pro regeneraci <\/strong>a siln\u00e9 ment\u00e1ln\u00ed nastaven\u00ed. V\u0161emi t\u011bmito oblastmi n\u00e1s v tomto \u010dl\u00e1nku provedl <strong>Jakub En\u017el<\/strong>, kter\u00fd sd\u00edlel nejen sv\u00e9 zku\u0161enosti z objemov\u00e9 f\u00e1ze, ale tak\u00e9 konkr\u00e9tn\u00ed rady, kter\u00e9 mu samotn\u00e9mu v praxi nejv\u00edce funguj\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozv\u011bd\u011bli jsme se, jak cvi\u010d\u00ed, j\u00ed i odpo\u010d\u00edv\u00e1, pro\u010d pova\u017euje sp\u00e1nek za svou tajnou zbra\u0148, co si mysl\u00ed o pr\u00e1ci se stresem a pro\u010d doporu\u010duje sledovat progres pr\u00e1v\u011b p\u0159es fotky. Jeho p\u0159\u00edstup je d\u016fkazem, \u017ee k v\u00fdsledk\u016fm nevede zkratka, ale <strong>konzistentn\u00ed pr\u00e1ce den za dnem<\/strong> s d\u016frazem na kvalitu, trp\u011blivost a jednoduchost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak s\u00e1m \u0159\u00edk\u00e1: <em>\u201eJe to vlastn\u011b jednoduch\u00e9. Sta\u010d\u00ed j\u00edst spr\u00e1vn\u011b, tvrd\u011b tr\u00e9novat, dob\u0159e sp\u00e1t. Jen to prost\u011b trv\u00e1 dlouho. Tak\u017ee pracujte na trp\u011blivosti a nekomplikujte to.\u201c<\/em><\/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? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o tipy na nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty.&nbsp;<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainer\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>Jak cvi\u010dit, j\u00edst a regenerovat, kdy\u017e chceme nabrat svaly? Osv\u011bd\u010den\u00fd n\u00e1vod v\u010detn\u011b tip\u016f z praxe od influencera a YouTubera Jakuba En\u017ela, kter\u00fd se silov\u00e9mu tr\u00e9ninku a obecn\u011b fitness v\u011bnuje p\u0159es 10 let. <\/p>\n","protected":false},"author":129,"featured_media":722378,"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":[7785],"tags":[6885,7185,7257,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-722359","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspirace","8":"tag-motivace","9":"tag-rust-svalove-hmoty","10":"tag-silovy-trenink","11":"tag-strava-cs","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>Jak nabrat svaly? 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