{"id":15549,"date":"2021-11-13T12:53:13","date_gmt":"2021-11-13T11:53:13","guid":{"rendered":"https:\/\/herbastore.sk\/uncategorized-cs\/jak-spravne-pribrat-na-vaze\/"},"modified":"2021-11-13T13:24:59","modified_gmt":"2021-11-13T12:24:59","slug":"jak-spravne-pribrat-na-vaze","status":"publish","type":"post","link":"https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/","title":{"rendered":"Jak spr\u00e1vn\u011b p\u0159ibrat na v\u00e1ze"},"content":{"rendered":"

Dnes se budu v\u011bnovat t\u00e9matu, kter\u00e9 je protip\u00f3lem trendu, jak ztratit p\u0159ebyte\u010dn\u00e9 kilogramy a jak zmen\u0161it obvod pasu co nejrychleji. Pravdou je, \u017ee t\u00e9m\u011b\u0159 40 % populace trp\u00ed nadv\u00e1hou, ale na druh\u00e9 stran\u011b existuje mnoho lid\u00ed, kte\u0159\u00ed maj\u00ed opa\u010dn\u00fd probl\u00e9m a to, \u017ee pot\u0159ebuj\u00ed p\u0159ibrat kilogramy nav\u00edc. Pro hodn\u011b huben\u00e9 lidi plat\u00ed stejn\u00e1 rizika onemocn\u011bn\u00ed jako pro ty, kte\u0159\u00ed maj\u00ed nadv\u00e1hu. A\u0165 u\u017e jde o probl\u00e9my s p\u0159ed\u010dasnou \u00famrtnost\u00ed, probl\u00e9my s imunitou, r\u016fzn\u00e9 infekce, kter\u00e9 vedou k osteopor\u00f3ze a fraktu\u0159e kost\u00ed. Rizika jsou r\u016fzn\u00e1. Zda jste opravdu p\u0159\u00edli\u0161 huben\u00fd, zjist\u00edte mimo jin\u00e9 v\u00fdpo\u010dtem BMI. Pokud se nach\u00e1z\u00ed pod koeficientem 18,5, objem va\u0161ich sval\u016f a tuk\u016f je men\u0161\u00ed ne\u017e va\u0161e t\u011blo pot\u0159ebuje k zaji\u0161t\u011bn\u00ed z\u00e1kladn\u00edch funkc\u00ed, kter\u00e9 jsou d\u016fle\u017eit\u00e9 pro udr\u017een\u00ed optim\u00e1ln\u00edho zdrav\u00ed. Je tedy spr\u00e1vn\u00fd \u010das n\u011bco se sebou d\u011blat.<\/p>\n

Genetick\u00e9 predispozice<\/h3>\n

Probl\u00e9m s p\u0159ib\u00edr\u00e1n\u00edm maj\u00ed hlavn\u011b lid\u00e9 s typem postavy, kter\u00fd se vyzna\u010duje n\u00edzk\u00fdm procentem t\u011blesn\u00e9ho tuku, rychl\u00fdm metabolismem (spalov\u00e1n\u00edm) a tenk\u00fdmi kon\u010detinami, jinak naz\u00fdvan\u00ed Ektomorfov\u00e9<\/strong>. Tito lid\u00e9 mohou ka\u017ed\u00fd ve\u010der \u201evyj\u00edst“ celou ledni\u010dku, j\u00edst v\u0161echno na co se jen pod\u00edvaj\u00ed, ale jejich hmotnost bude st\u00e1le stejn\u00e1, v nejlep\u0161\u00edm p\u0159\u00edpad\u011b p\u0159iberou p\u00e1r kilogram\u016f. Ur\u010dit\u011b to nen\u00ed na \u0161kodu, ale podv\u00fd\u017eiva je rovn\u011b\u017e z\u00e1va\u017en\u00fd probl\u00e9m jako nadv\u00e1ha, kterou jsem ji\u017e zm\u00ednil v\u00fd\u0161e. M\u00e1m pro v\u00e1s p\u00e1r tip\u016f. S\u00e1m jsem tento probl\u00e9m \u0159e\u0161il n\u011bkolik let, dokonce se mi poda\u0159ilo ze sebe ud\u011blat i \u201epelik\u00e1na\u201c (velk\u00e9 b\u0159icho a tenk\u00e9 kon\u010detiny), ale pozd\u011bji jsem zjistil, \u017ee systematick\u00e9 p\u0159ib\u00edr\u00e1n\u00ed je mnohem pohodln\u011bj\u0161\u00ed, a \u017ee typologie a moje genetika ji\u017e byla jednou d\u00e1na, tak se s n\u00ed zkus\u00edm poprat co nejl\u00e9pe.<\/p>\n

Jak zdrav\u011b p\u0159ibrat na v\u00e1ze?<\/h3>\n

Prvn\u00edm krokem je \u00faprava va\u0161eho j\u00eddeln\u00ed\u010dku. A\u0165 chcete nebo ne, zm\u011bnu ud\u011blat mus\u00edte, a pr\u00e1v\u011b tou prvn\u00ed by m\u011bla b\u00fdt \u00faprava p\u0159\u00edjmu b\u00edlkovin a celkov\u00e9ho mno\u017estv\u00ed kalori\u00ed. Netvrd\u00edm, \u017ee si okam\u017eit\u011b m\u00e1te v\u00e1\u017eit a po\u010d\u00edtat v\u0161e co sn\u00edte, ale na za\u010d\u00e1tek bude jist\u011b prosp\u011b\u0161n\u00e9 za\u010d\u00edt \u010d\u00edst etikety potravin, abyste m\u011bli p\u0159ehled o tom, co konzumujete. Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem b\u00edlkovin je p\u0159ibli\u017en\u011b 1,5 a\u017e 2,2 g na jeden kilogram hmotnosti. P\u0159\u00edkladem m\u016f\u017ee b\u00fdt 80 kilogram\u016f v\u00e1\u017e\u00edc\u00ed \u010dlov\u011bk, jeho\u017e denn\u00ed p\u0159\u00edjem by m\u011bl p\u0159edstavovat 120 a\u017e 170 gram\u016f b\u00edlkovin denn\u011b. Mezi nejlep\u0161\u00ed zdroje b\u00edlkovin pat\u0159\u00ed vejce, maso, ml\u00e9\u010dn\u00e9 v\u00fdrobky, lu\u0161t\u011bniny a r\u016fzn\u00e9 proteinov\u00e9 dopl\u0148ky (nap\u0159\u00edklad n\u00e1\u0161 proteinov\u00fd dopln\u011bk<\/a>). Zv\u00fd\u0161it mno\u017estv\u00ed kalori\u00ed za den byste m\u011bli p\u0159ibli\u017en\u011b o 500 kcal. Dal\u0161\u00edm krokem je kvalitn\u00ed sp\u00e1nek, kter\u00fd stejn\u011b jako p\u0159i hubnut\u00ed, tak i p\u0159i p\u0159ib\u00fdv\u00e1n\u00ed dok\u00e1\u017ee va\u0161e t\u011blo velmi pozitivn\u011b ovlivnit. Jezte \u010dast\u011bji, a to v\u017edy, pokud m\u00e1te chu\u0165, pokud chu\u0165 nem\u00e1te, s\u00e1hn\u011bte po zdrav\u00e9 sva\u010din\u011b. Zvy\u0161te konzumaci zdrav\u00fdch tuk\u016f, nap\u0159\u00edklad o\u0159\u00ed\u0161k\u016f, su\u0161en\u00e9ho ovoce, r\u016fzn\u00fdch o\u0159\u00ed\u0161kov\u00fdch m\u00e1sel a pijte plnotu\u010dn\u00e9 ml\u00e9ko.<\/p>\n

Hydratace<\/h3>\n

Sna\u017ete se o pravidelnou hydrataci, nejl\u00e9pe pomoc\u00ed \u010dist\u00e9 vody, a to alespo\u0148 0,4 litru na ka\u017ed\u00fdch 10 kilogram\u016f hmotnosti. P\u0159\u00edklad: 50 kilogram\u016f v\u00e1\u017e\u00edc\u00ed \u010dlov\u011bk by m\u011bl denn\u011b vyp\u00edt alespo\u0148 2 litry tekutin. Dejte si n\u011bco energeticky v\u00fd\u017eivn\u00e9ho, klidn\u011b i p\u0159edt\u00edm, ne\u017e p\u016fjdete do postele. Nejlep\u0161\u00ed je s\u00e1hnout po n\u011b\u010dem s vysok\u00fdm obsahem sacharid\u016f, kter\u00e9 p\u016fsob\u00ed uklid\u0148uj\u00edce na va\u0161e t\u011blo a p\u0159\u00edzniv\u011b p\u016fsob\u00ed na vylu\u010dov\u00e1n\u00ed hormon\u016f \u0161t\u011bst\u00ed (endorfin\u016f). Doporu\u010duji v\u00e1m za\u0159adit do va\u0161eho denn\u00edho programu pravideln\u00fd silov\u00fd tr\u00e9nink, kter\u00fd zp\u016fsob\u00ed zpevn\u011bn\u00ed \u00fapon\u016f a \u0161lach s ni\u017e\u0161\u00ed intenzitou a vy\u0161\u0161\u00edm \u010dasem na odpo\u010dinek. Na druh\u00e9 stran\u011b vysoce intenzivn\u00edm tr\u00e9nink\u016fm bych se na va\u0161em m\u00edst\u011b vyhnul a za\u0159azoval je jen do \u201ezah\u0159\u00edvac\u00ed\u201c s\u00e9rie 10 minut p\u0159ed cvi\u010den\u00edm.<\/p>\n

M\u00e1m pro v\u00e1s v\u0161ak i \u0161patnou zpr\u00e1vu. P\u0159i pravideln\u00e9m cvi\u010den\u00ed va\u0161e svalov\u00e9 p\u0159\u00edr\u016fstky nebudou p\u0159\u00edli\u0161 velk\u00e9. M\u016f\u017ee j\u00edt pouze o p\u00e1r kilogram\u016f za rok, ale d\u016fle\u017eit\u00e9 je st\u00e1le pokra\u010dovat a zpev\u0148ovat kvalitu svalstva. Pokud m\u00e1te obavy, \u017ee budete vypadat jako kulturist\u00e9, uklidn\u00edm v\u00e1s. Pokud jste ektomorf, bude to trvat velmi dlouho. Pro \u017eeny to plat\u00ed dvojn\u00e1sob, jejich vylu\u010dov\u00e1n\u00ed anabolick\u00fdch hormon\u016f je o n\u011bco ni\u017e\u0161\u00ed, proto hur\u00e1 do cvi\u010den\u00ed, kulturistky z v\u00e1s tak ur\u010dit\u011b nebudou! A nakonec bych dodal, abyste se jednozna\u010dn\u011b vyh\u00fdbali kou\u0159en\u00ed, kter\u00e9 zap\u0159\u00ed\u010di\u0148uje nechu\u0165 k j\u00eddlu.<\/p>\n","protected":false},"excerpt":{"rendered":"

Dnes se budu v\u011bnovat t\u00e9matu, kter\u00e9 je protip\u00f3lem trendu, jak ztratit p\u0159ebyte\u010dn\u00e9 kilogramy a jak zmen\u0161it obvod pasu co nejrychleji. Pravdou je, \u017ee t\u00e9m\u011b\u0159 40 % populace trp\u00ed nadv\u00e1hou, ale na druh\u00e9 stran\u011b existuje mnoho lid\u00ed, kte\u0159\u00ed maj\u00ed opa\u010dn\u00fd probl\u00e9m a to, \u017ee pot\u0159ebuj\u00ed p\u0159ibrat kilogramy nav\u00edc. Pro hodn\u011b huben\u00e9 lidi plat\u00ed stejn\u00e1 rizika onemocn\u011bn\u00ed…<\/p>\n","protected":false},"author":23,"featured_media":7454,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[315],"tags":[],"class_list":["post-15549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"yoast_head":"\nJak spr\u00e1vn\u011b p\u0159ibrat na v\u00e1ze - herbastore<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak spr\u00e1vn\u011b p\u0159ibrat na v\u00e1ze - herbastore\" \/>\n<meta property=\"og:description\" content=\"Dnes se budu v\u011bnovat t\u00e9matu, kter\u00e9 je protip\u00f3lem trendu, jak ztratit p\u0159ebyte\u010dn\u00e9 kilogramy a jak zmen\u0161it obvod pasu co nejrychleji. Pravdou je, \u017ee t\u00e9m\u011b\u0159 40 % populace trp\u00ed nadv\u00e1hou, ale na druh\u00e9 stran\u011b existuje mnoho lid\u00ed, kte\u0159\u00ed maj\u00ed opa\u010dn\u00fd probl\u00e9m a to, \u017ee pot\u0159ebuj\u00ed p\u0159ibrat kilogramy nav\u00edc. 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Pravdou je, \u017ee t\u00e9m\u011b\u0159 40 % populace trp\u00ed nadv\u00e1hou, ale na druh\u00e9 stran\u011b existuje mnoho lid\u00ed, kte\u0159\u00ed maj\u00ed opa\u010dn\u00fd probl\u00e9m a to, \u017ee pot\u0159ebuj\u00ed p\u0159ibrat kilogramy nav\u00edc. Pro hodn\u011b huben\u00e9 lidi plat\u00ed stejn\u00e1 rizika onemocn\u011bn\u00ed...","og_url":"https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/","og_site_name":"herbastore","article_publisher":"https:\/\/www.facebook.com\/herbastoresk\/","article_published_time":"2021-11-13T11:53:13+00:00","article_modified_time":"2021-11-13T12:24:59+00:00","og_image":[{"width":1280,"height":960,"url":"https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/02\/Posilovanie.jpeg","type":"image\/jpeg"}],"author":"Nicolas Mike\u0161","twitter_card":"summary_large_image","twitter_misc":{"Napsal(a)":"Nicolas Mike\u0161","Odhadovan\u00e1 doba \u010dten\u00ed":"4 minuty"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/#article","isPartOf":{"@id":"https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/"},"author":{"name":"Nicolas Mike\u0161","@id":"https:\/\/herbastore.sk\/cs\/#\/schema\/person\/fb62002df04d9f276a279415b92a1767"},"headline":"Jak spr\u00e1vn\u011b p\u0159ibrat na v\u00e1ze","datePublished":"2021-11-13T11:53:13+00:00","dateModified":"2021-11-13T12:24:59+00:00","mainEntityOfPage":{"@id":"https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/"},"wordCount":896,"commentCount":0,"publisher":{"@id":"https:\/\/herbastore.sk\/cs\/#organization"},"image":{"@id":"https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/#primaryimage"},"thumbnailUrl":"https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/02\/Posilovanie.jpeg","articleSection":["Zdrav\u00ed"],"inLanguage":"cs","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/","url":"https:\/\/herbastore.sk\/cs\/zdravi\/jak-spravne-pribrat-na-vaze\/","name":"Jak spr\u00e1vn\u011b p\u0159ibrat na v\u00e1ze - 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