{"id":722919,"date":"2025-05-10T15:10:04","date_gmt":"2025-05-10T13:10:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=722919"},"modified":"2025-05-21T11:03:12","modified_gmt":"2025-05-21T09:03:12","slug":"spalovat-tuk-neznamena-hubnout-jak-skutecne-dosahnout-vysledku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/spalovat-tuk-neznamena-hubnout-jak-skutecne-dosahnout-vysledku\/","title":{"rendered":"Spalovat tuk neznamen\u00e1 hubnout. Jak skute\u010dn\u011b dos\u00e1hnout v\u00fdsledk\u016f?"},"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\/spalovat-tuk-neznamena-hubnout-jak-skutecne-dosahnout-vysledku\/#Co_je_vlastne_spalovani_tuku\" title=\"Co je vlastn\u011b spalov\u00e1n\u00ed tuk\u016f?\">Co je vlastn\u011b spalov\u00e1n\u00ed tuk\u016f?<\/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\/spalovat-tuk-neznamena-hubnout-jak-skutecne-dosahnout-vysledku\/#Proc_spalovani_tuku_automaticky_neznamena_hubnuti\" title=\"Pro\u010d spalov\u00e1n\u00ed tuk\u016f automaticky neznamen\u00e1 hubnut\u00ed?\">Pro\u010d spalov\u00e1n\u00ed tuk\u016f automaticky neznamen\u00e1 hubnut\u00ed?<\/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\/spalovat-tuk-neznamena-hubnout-jak-skutecne-dosahnout-vysledku\/#Jak_efektivne_redukovat_hmotnost\" title=\"Jak efektivn\u011b redukovat hmotnost?\">Jak efektivn\u011b redukovat hmotnost?<\/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\/spalovat-tuk-neznamena-hubnout-jak-skutecne-dosahnout-vysledku\/#Ne_kazde_zhubnute_nebo_pribrane_kilo_je_tuk\" title=\"Ne ka\u017ed\u00e9 zhubnut\u00e9 nebo p\u0159ibran\u00e9 kilo je tuk\">Ne ka\u017ed\u00e9 zhubnut\u00e9 nebo p\u0159ibran\u00e9 kilo je tuk<\/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\/spalovat-tuk-neznamena-hubnout-jak-skutecne-dosahnout-vysledku\/#Bezne_chyby_pri_hubnuti\" title=\"B\u011b\u017en\u00e9 chyby p\u0159i hubnut\u00ed\">B\u011b\u017en\u00e9 chyby p\u0159i hubnut\u00ed<\/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\/spalovat-tuk-neznamena-hubnout-jak-skutecne-dosahnout-vysledku\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Informac\u00ed z fitness sv\u011bta je dnes d\u00edky internetu nesm\u00edrn\u011b mnoho a s t\u00edm jde ruku v ruce i <strong>informa\u010dn\u00ed chaos<\/strong>, ve kter\u00e9m se b\u011b\u017en\u00fd \u010dlov\u011bk \u010d\u00edm d\u00e1l t\u00edm h\u016f\u0159e orientuje. Z\u0159ejm\u011b nejv\u00edce chaotick\u00fdch informac\u00ed je spojeno s tematikou spalov\u00e1n\u00ed tuk\u016f a hubnut\u00ed. N\u011bkte\u0159\u00ed z n\u00e1s myln\u011b v\u011b\u0159\u00ed tomu, \u017ee sp\u00e1len\u00e9 kalorie, kter\u00e9 n\u00e1m uk\u00e1\u017eou chytr\u00e9 hodinky, znamenaj\u00ed to, \u017ee tyto kalorie \u201eode\u0161ly\u201c ze stehen \u010di b\u0159icha. Spalovat kalorie ale automaticky neznamen\u00e1, \u017ee tyto kalorie poch\u00e1zej\u00ed z tukov\u00e9 tk\u00e1n\u011b. A i ty, kter\u00e9 z n\u00ed poch\u00e1zej\u00ed, nemusej\u00ed znamenat, \u017ee jsme zhubli tuk.    <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Co_je_vlastne_spalovani_tuku\"><\/span>Co je vlastn\u011b spalov\u00e1n\u00ed tuk\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tukov\u00e1 tk\u00e1\u0148 je hlavn\u00ed z\u00e1sobou energie na hor\u0161\u00ed \u010dasy. Spalov\u00e1n\u00ed tuk\u016f je tedy nezbytn\u00fd proces, d\u00edky kter\u00e9mu jsme v minulosti dok\u00e1zali p\u0159e\u017e\u00edt obdob\u00ed bez dostatku potravy. Abychom v\u0161ak tuky dok\u00e1zali vyu\u017e\u00edt, je pot\u0159eba je z tukov\u00e9 tk\u00e1n\u011b dostat (mobilizovat), sp\u00e1lit (oxidovat za vzniku energie) a to, co se nevyu\u017eije, ulo\u017eit zp\u011bt <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>Mobilizace tuk\u016f z tukov\u00e9 tk\u00e1n\u011b prob\u00edh\u00e1 d\u00edky enzym\u016fm, jako je hormon-senzitivn\u00ed lip\u00e1za (HSL) nebo ATGL, kter\u00e9 z tuk\u016f uvol\u0148uj\u00ed <strong>voln\u00e9 mastn\u00e9 kyseliny<\/strong>. Jejich velk\u00e1 \u010d\u00e1st putuje do jater, kde jsou op\u011bt spojeny do triacylglycerol\u016f (tuk\u016f) a \u201ezabaleny\u201c do lipoproteinov\u00fdch \u010d\u00e1stic (VLDL, LDL, HDL). Tyto \u010d\u00e1stice jsou n\u00e1sledn\u011b vyu\u017e\u00edv\u00e1ny jako zdroj mastn\u00fdch kyselin pro svaly a ostatn\u00ed org\u00e1ny <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spalov\u00e1n\u00ed mastn\u00fdch kyselin, tedy jejich oxidace, prob\u00edh\u00e1 v mitochondri\u00edch. Ty jsou <strong>hlavn\u00edm m\u00edstem tvorby energie<\/strong> bun\u011bk lidsk\u00e9ho t\u011bla. Funguj\u00ed jako mal\u00e9 bun\u011b\u010dn\u00e9 elektr\u00e1rny, bez kter\u00fdch by na\u0161e bu\u0148ky nem\u011bly energii pot\u0159ebnou k \u017eivotu. Mastn\u00e9 kyseliny jsou do mitochondri\u00ed p\u0159en\u00e1\u0161eny jako komplex s <a href=\"https:\/\/gymbeam.cz\/l-karnitin\" target=\"_blank\" rel=\"noreferrer noopener\">karnitinem<\/a>. Ten funguje jako \u201ep\u0159evad\u011b\u010d\u201c mastn\u00fdch kyselin, bez kter\u00e9ho by se do mitochondri\u00ed nedostaly. V mitochondri\u00edch prob\u00edh\u00e1 tzv. beta-oxidace mastn\u00fdch kyselin, tedy \u201espalov\u00e1n\u00ed tuk\u016f\u201c, b\u011bhem kter\u00e9 je tvo\u0159eno ATP \u2013 <strong>palivo pro v\u0161echny nezbytn\u00e9 biochemick\u00e9 d\u011bje v organismu<\/strong>. St\u00e1le plat\u00ed, \u017ee ATP m\u016f\u017ee b\u00fdt produkov\u00e1no i z gluk\u00f3zy nebo aminokyselin, a to v z\u00e1vislosti na<strong> aktu\u00e1ln\u00edch energetick\u00fdch pot\u0159eb\u00e1ch t\u011bla <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><strong>.<\/strong><\/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=\"28792,29956,44248,46435,46912,53719\" ><\/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<p>V p\u0159\u00edpad\u011b, \u017ee je mastn\u00fdch kyselin nadbytek, mohou b\u00fdt i mobilizovan\u00e9 mastn\u00e9 kyseliny zp\u011btn\u011b ulo\u017eeny do tukov\u00e9 tk\u00e1n\u011b <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[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>Spalov\u00e1n\u00ed tuk\u016f tedy znamen\u00e1 <strong>vyu\u017e\u00edv\u00e1n\u00ed energie<\/strong>, kter\u00e1 se v tuc\u00edch nach\u00e1z\u00ed. Energie se ale nach\u00e1z\u00ed i v sacharidech a b\u00edlkovin\u00e1ch, kter\u00e9 t\u011blo dok\u00e1\u017ee takt\u00e9\u017e vyu\u017e\u00edvat. V ide\u00e1ln\u00edm sv\u011bt\u011b bychom vyu\u017e\u00edvali pouze tukov\u00e9 z\u00e1soby, v tom re\u00e1ln\u00e9m <strong>vyu\u017e\u00edv\u00e1me v\u0161echny zdroje energie<\/strong>. Sp\u00e1len\u00e9 kalorie tedy nemus\u00ed poch\u00e1zet jen z tukov\u00fdch z\u00e1sob.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jsou situace, kdy t\u011blo spaluje tuky neust\u00e1le. P\u0159\u00edkladem je <a href=\"https:\/\/gymbeam.cz\/blog\/ketogenni-dieta-pravda-o-hubnuti-bez-sacharidu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>keto dieta<\/strong><\/a>, p\u0159i kter\u00e9 je p\u0159\u00edjem sacharid\u016f minimalizov\u00e1n a t\u011blo mus\u00ed k tvorb\u011b energie vyu\u017e\u00edvat p\u0159ev\u00e1\u017en\u011b tuky. I navzdory zv\u00fd\u0161en\u00e9mu spalov\u00e1n\u00ed tuk\u016f p\u0159i keto diet\u011b v\u0161ak st\u00e1le plat\u00ed, \u017ee pokud bude mno\u017estv\u00ed p\u0159ijat\u00e9 energie vy\u0161\u0161\u00ed ne\u017e t\u00e9 vyu\u017eit\u00e9 (<strong>kalorick\u00fd surplus<\/strong>), nepovede toto spalov\u00e1n\u00ed tuk\u016f k hubnut\u00ed z tukov\u00fdch z\u00e1sob.  <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Proc_spalovani_tuku_automaticky_neznamena_hubnuti\"><\/span>Pro\u010d spalov\u00e1n\u00ed tuk\u016f automaticky neznamen\u00e1 hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mobilizace a oxidace tuk\u016f prob\u00edhaj\u00ed <strong>prakticky neust\u00e1le<\/strong>. To sam\u00e9 ale plat\u00ed i pro zp\u011btn\u00e9 ukl\u00e1d\u00e1n\u00ed tuk\u016f do tukov\u00e9 tk\u00e1n\u011b. Pokud se v t\u011ble nach\u00e1z\u00ed p\u0159ebytek energie, bude v\u00fdsledkem v\u00edce ulo\u017een\u00fdch ne\u017e sp\u00e1len\u00fdch tuk\u016f. V p\u0159ekladu to znamen\u00e1, \u017ee i navzdory hodinov\u00e9mu cvi\u010den\u00ed na b\u011b\u017eeck\u00e9m p\u00e1su <strong>nemus\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-vydeje-kolik-kalorii-spalime-sportem-a-dalsimi-aktivitami\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sp\u00e1len\u00e9 kalorie<\/strong><\/a><strong> znamenat <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hubnut\u00ed<\/strong><\/a>. St\u00e1le tedy plat\u00ed, \u017ee bez <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\">kalorick\u00e9ho deficitu<\/a> nebudeme hubnout, ale hmotnost si udr\u017eovat, nebo p\u0159ib\u00edrat.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-1124x749.jpeg\" alt=\"Pro\u010d spalov\u00e1n\u00ed tuk\u016f automaticky neznamen\u00e1 hubnut\u00ed?\" class=\"wp-image-719475\" title=\"Pro\u010d spalov\u00e1n\u00ed tuk\u016f automaticky neznamen\u00e1 hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08.jpeg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Jak_efektivne_redukovat_hmotnost\"><\/span>Jak efektivn\u011b redukovat hmotnost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvn\u00edm pravidlem efektivn\u00edho hubnut\u00ed je zapomenout na z\u00e1zra\u010dn\u00e9 tabletky na hubnut\u00ed, rychl\u00e9 drastick\u00e9 diety a jin\u00e9 postupy, kter\u00e9 slibuj\u00ed nere\u00e1ln\u00e9 a neudr\u017eiteln\u00e9 v\u00fdsledky za kr\u00e1tk\u00fd \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efektivn\u00ed spalov\u00e1n\u00ed tuk\u016f je <strong>jen jedna \u010d\u00e1st toho, jak redukovat hmotnost<\/strong>. Spalov\u00e1n\u00ed tuk\u016f m\u016f\u017eeme za\u0159adit pod <strong>kalorick\u00fd v\u00fddej<\/strong>. Na druh\u00e9 stran\u011b rovnice stoj\u00ed <strong>kalorick\u00fd p\u0159\u00edjem<\/strong>, tedy to, kolik energie z j\u00eddla p\u0159ijmeme. Pokud je v\u00fddej vy\u0161\u0161\u00ed ne\u017e p\u0159\u00edjem, budeme logicky hubnout, proto\u017ee t\u011blo mus\u00ed sahat po energii ulo\u017een\u00e9 v z\u00e1sob\u00e1ch (tuc\u00edch). Pokud je rovnov\u00e1ha opa\u010dn\u00e1 a p\u0159ij\u00edm\u00e1me v\u00edce, ne\u017e spot\u0159ebujeme, bude se p\u0159ebyte\u010dn\u00e1 energie ukl\u00e1dat.     <strong>Hlavn\u00ed z\u00e1sadou p\u0159i redukci hmotnosti je kalorick\u00fd deficit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem si m\u016f\u017eete vypo\u010d\u00edtat i v <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>na\u0161\u00ed online kalkula\u010dce<\/strong><\/a><strong>, <\/strong>d\u00edky kter\u00e9 si dok\u00e1\u017eete napl\u00e1novat <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 \u0161it\u00fd na m\u00edru<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-1124x749.jpg\" alt=\"Jak efektivn\u011b redukovat hmotnost?\" class=\"wp-image-719495\" title=\"Jak efektivn\u011b redukovat hmotnost?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Hubnut\u00ed tak\u00e9 nesm\u00ed b\u00fdt p\u0159\u00edli\u0161 drastick\u00e9. \u017d\u00e1dn\u00e1 dieta, a\u0165 u\u017e jakkoli drastick\u00e1, nebude z dlouhodob\u00e9ho hlediska fungovat, pokud nen\u00ed udr\u017eiteln\u00e1. T\u011blo si doslova <strong>pamatuje, kolik tukov\u00fdch z\u00e1sob m\u011blo<\/strong>, a sna\u017e\u00ed se jejich stav udr\u017eet i navzdory tomu, \u017ee jich bylo v\u00edce, ne\u017e je pot\u0159eba. Zdrav\u00e9 a udr\u017eiteln\u00e9 hubnut\u00ed nen\u00ed tak \u010dernob\u00edl\u00e9, jak se zd\u00e1. Co se s t\u011blem d\u011bje b\u011bhem hubnut\u00ed a jak zabr\u00e1nit op\u011btovn\u00e9mu p\u0159ib\u00edr\u00e1n\u00ed, se do\u010dtete v tomto <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-deje-s-telem-pri-hubnuti-a-jak-nepribrat-zpet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010dl\u00e1nku<\/strong><\/a>.    <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Ne_kazde_zhubnute_nebo_pribrane_kilo_je_tuk\"><\/span>Ne ka\u017ed\u00e9 zhubnut\u00e9 nebo p\u0159ibran\u00e9 kilo je tuk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se navzdory hubnut\u00ed \u010d\u00edslo na v\u00e1ze nem\u011bn\u00ed, <strong>nen\u00ed to je\u0161t\u011b d\u016fvod ke smutku<\/strong>. P\u0159i pravideln\u00e9m silov\u00e9m tr\u00e9ninku, b\u011bhem kter\u00e9ho udr\u017eujeme kalorick\u00fd deficit, je energie vyu\u017eita i na <strong>budov\u00e1n\u00ed svalov\u00e9 hmoty<\/strong>. S\u00edl\u00edc\u00ed svaly zadr\u017euj\u00ed <strong>v\u00edce glykogenu (z\u00e1soby gluk\u00f3zy), a tedy i vody. <\/strong>Proto se <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\">\u010d\u00edslo na<\/a> <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\">v\u00e1ze <\/a>nemus\u00ed m\u011bnit i navzdory tomu, \u017ee tuk z t\u011bla postupn\u011b ub\u00fdv\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obdobn\u011b je t\u0159eba d\u00e1t si pozor na p\u0159edb\u011b\u017enou radost z klesaj\u00edc\u00ed hmotnosti. P\u0159i ka\u017edodenn\u00edm v\u00e1\u017een\u00ed je dan\u00e1 odchylka zp\u016fsobena r\u016fzn\u00fdm obsahem vody v t\u011ble. Rann\u00ed v\u00e1\u017een\u00ed tak\u00e9 uk\u00e1\u017ee jin\u00e9 \u010d\u00edslo ne\u017e ve\u010dern\u00ed. Tyto odchylky se t\u00fdkaj\u00ed zejm\u00e9na \u017een, u kter\u00fdch se zadr\u017eov\u00e1n\u00ed vody projevuje v\u00fdrazn\u011bji <strong>vlivem menstrua\u010dn\u00edho cyklu<\/strong>.   <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Bezne_chyby_pri_hubnuti\"><\/span>B\u011b\u017en\u00e9 chyby p\u0159i hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i m\u00edrn\u00e9 intenzit\u011b aerobn\u00edho cvi\u010den\u00ed je mo\u017en\u00e9 dos\u00e1hnout <a href=\"https:\/\/gymbeam.cz\/blog\/tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">nejefektivn\u011bj\u0161\u00edho spalov\u00e1n\u00ed tuk\u016f<\/a>. Pr\u00e1v\u011b kv\u016fli tomu se \u010dasto lid\u00e9 rozhoduj\u00ed tr\u00e1vit dlouh\u00e9 hodiny kardiem. To m\u00e1 ale na hubnut\u00ed vliv pouze v p\u0159\u00edpad\u011b, \u017ee je dodr\u017een dlouhodob\u00fd kalorick\u00fd deficit. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b jsou sp\u00e1len\u00e9 tuky op\u011bt <strong>dopln\u011bny s prvn\u00edm j\u00eddlem, kter\u00e9 si d\u00e1me.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i po\u010d\u00edt\u00e1n\u00ed kalori\u00ed vznik\u00e1 dal\u0161\u00ed probl\u00e9m \u2013 v pr\u016fm\u011bru si zapisujeme o 30 % m\u00e9n\u011b, ne\u017e re\u00e1ln\u011b zkonzumujeme. Z toho d\u016fvodu se n\u00e1m pak m\u016f\u017ee zd\u00e1t, \u017ee v deficitu nehubneme. Pravdou je, \u017ee konzumujeme   <strong>o 30 % v\u00edce kalori\u00ed, ne\u017e si re\u00e1ln\u011b mysl\u00edme <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup>. S efektivn\u00edm sledov\u00e1n\u00edm kalori\u00ed v\u00e1m m\u016f\u017ee pomoci i  <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tento n\u00e1vod.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845-1124x750.jpg\" alt=\"B\u011b\u017en\u00e9 chyby p\u0159i hubnut\u00ed\" class=\"wp-image-719516\" title=\"B\u011b\u017en\u00e9 chyby p\u0159i hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem p\u0159i redukci hmotnosti je <strong>konzistentnost<\/strong>. Pokud se vyd\u00e1me zd\u00e1nliv\u011b jednoduchou cestou drastick\u00fdch diet, kter\u00e9 trvaj\u00ed p\u00e1r t\u00fddn\u016f, velmi rychle nabereme ztracen\u00e1 kila zp\u011bt. Tento jev \u2013 ozna\u010dovan\u00fd jako <a href=\"https:\/\/gymbeam.cz\/blog\/jojo-efekt-a-jak-s-nim-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u201ejojo efekt\u201c<\/a> \u2013 je p\u0159irozen\u00e1 reakce mozku na ztracenou hmotnost. P\u0159inut\u00ed n\u00e1s konzumovat v\u00edce stravy a m\u00e9n\u011b se h\u00fdbat. Abychom se tomuto efektu vyhnuli, je pot\u0159eba nastavit si <strong>udr\u017eiteln\u00fd zp\u016fsob hubnut\u00ed<\/strong>, aby se mozek p\u0159eprogramoval na novou t\u011blesnou hmotnost.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide\u00e1ln\u00ed kombinac\u00ed pro hubnut\u00ed je <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">silov\u00fd tr\u00e9nink s dostatkem kardia<\/a> (aerobn\u00edho cvi\u010den\u00ed) a zv\u00fd\u0161en\u00ed pohybu, kter\u00fd vykon\u00e1v\u00e1me b\u011bhem cel\u00e9ho dne. Hodina ve fitku n\u00e1s nespas\u00ed, pokud n\u011bkolik zb\u00fdvaj\u00edc\u00edch hodin dne sed\u00edme. Vy\u0161\u0161\u00ed po\u010det denn\u00edch krok\u016f v kombinaci se cvi\u010den\u00edm a kalorick\u00fdm deficitem je to, co p\u0159in\u00e1\u0161\u00ed dlouhodob\u011b udr\u017eiteln\u00e9 v\u00fdsledky.  <\/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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Spalov\u00e1n\u00ed tuk\u016f neznamen\u00e1, \u017ee tuk z t\u011bla re\u00e1ln\u011b zhubneme<\/strong>. Je to proces, p\u0159i kter\u00e9m t\u011blo z\u00edsk\u00e1v\u00e1 z ulo\u017een\u00fdch tukov\u00fdch z\u00e1sob energii pot\u0159ebnou pro fungov\u00e1n\u00ed v\u0161ech d\u016fle\u017eit\u00fdch proces\u016f. Pokud ale p\u0159ij\u00edm\u00e1me v\u00edce kalori\u00ed, ne\u017e spot\u0159ebujeme, ulo\u017e\u00ed se p\u0159ebyte\u010dn\u00e9 kalorie do tukov\u00fdch z\u00e1sob bez ohledu na to, kolik tuk\u016f sp\u00e1l\u00edme.  <\/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-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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>N\u011bkte\u0159\u00ed z n\u00e1s si mysl\u00ed, \u017ee mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed, kter\u00e9 n\u00e1m uk\u00e1\u017eou chytr\u00e9 hodinky, znamen\u00e1, \u017ee n\u00e1m tyto kalorie odstranily ur\u010ditou \u010d\u00e1st tuku ze stehen \u010di b\u0159icha. Spalovat kalorie ale automaticky neznamen\u00e1, \u017ee tyto kalorie poch\u00e1zej\u00ed z tukov\u00e9 tk\u00e1n\u011b. V \u010dl\u00e1nku se pod\u00edv\u00e1me na to, pro\u010d spalov\u00e1n\u00ed kalori\u00ed automaticky neznamen\u00e1, \u017ee hubneme, a p\u0159id\u00e1me tipy, co d\u011blat, abychom hubnuli efektivn\u011b.  <\/p>\n","protected":false},"author":239,"featured_media":719568,"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":[6369,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-722919","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-zdravi","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spalovat tuk neznamen\u00e1 hubnout. Jak skute\u010dn\u011b dos\u00e1hnout v\u00fdsledk\u016f? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak efektivn\u011b spalovat kalorie a z\u00e1rove\u0148 hubnout? V \u010dl\u00e1nku si rozebereme proces hubnut\u00ed a p\u0159id\u00e1me \u00fa\u010dinn\u00e9 tipy, kter\u00e9 v\u00e1s dovedou k c\u00edli.\" \/>\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\/spalovat-tuk-neznamena-hubnout-jak-skutecne-dosahnout-vysledku\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spalovat tuk neznamen\u00e1 hubnout. Jak skute\u010dn\u011b dos\u00e1hnout v\u00fdsledk\u016f? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak efektivn\u011b spalovat kalorie a z\u00e1rove\u0148 hubnout? 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