{"id":2120,"date":"2022-12-09T22:54:09","date_gmt":"2022-12-09T22:54:09","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2120"},"modified":"2023-04-22T05:58:27","modified_gmt":"2023-04-22T05:58:27","slug":"fat-and-regular-workouts","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/tukove-a-pravidelne-treninky\/","title":{"rendered":"Kam miz\u00ed v\u0161echen tuk po pravideln\u00e9m tr\u00e9ninku?"},"content":{"rendered":"<p>Navzdory \u0161irok\u00e9mu z\u00e1jmu o hubnut\u00ed a r\u016fzn\u00e9 dietn\u00ed pl\u00e1ny jen m\u00e1lokdo dok\u00e1\u017ee vysv\u011btlit, jak kilo tuku magicky zmiz\u00ed.<\/p>\n<p>Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee i mnoz\u00ed zku\u0161en\u00ed fitness instrukto\u0159i, odborn\u00edci na v\u00fd\u017eivu a l\u00e9ka\u0159i jsou stejn\u011b ignoranti jako pr\u016fm\u011brn\u00fd Joe.<\/p>\n<p>Jednou z nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00edch fale\u0161n\u00fdch p\u0159edstav je, \u017ee tuk lze vyu\u017e\u00edt jako zdroj energie.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/OZ3g_Czz8j0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><strong>Je to ticho, kter\u00e9 sly\u0161\u00edm?<\/strong><\/h2>\n<p>Hlavn\u00edm probl\u00e9mem t\u00e9to teorie je, \u017ee odporuje posv\u00e1tn\u00e9mu z\u00e1konu zachov\u00e1n\u00ed hmoty, kter\u00e9mu mus\u00ed vyhovovat ka\u017ed\u00e1 jednotliv\u00e1 chemick\u00e1 reakce.<\/p>\n<p>Jedna dal\u0161\u00ed myln\u00e1 p\u0159edstava je, \u017ee tuk se p\u0159em\u011b\u0148uje na kostern\u00ed svaly, zat\u00edmco dal\u0161\u00ed nep\u0159esn\u00e1 my\u0161lenkov\u00e1 \u0161kola je, \u017ee tuk opou\u0161t\u00ed t\u011blo tlust\u00fdm st\u0159evem.<\/p>\n<p>Ve sv\u011btle v\u0161ech t\u011bchto nespr\u00e1vn\u00fdch p\u0159edpoklad\u016f o metabolismu tuk\u016f je nasnad\u011b ot\u00e1zka, kam miz\u00ed v\u0161echen tuk po pravideln\u00e9m tr\u00e9ninku na spalov\u00e1n\u00ed tuk\u016f?<\/p>\n<p>V tomto p\u0159\u00edsp\u011bvku na tuto ot\u00e1zku odpov\u00edme a tak\u00e9 vysv\u011btl\u00edme v\u00fdznam tuku v t\u011ble a souvislost mezi metabolismem a spalov\u00e1n\u00edm tuk\u016f.<\/p>\n<h2>Co se stane s t\u011blesn\u00fdm tukem, kdy\u017e cvi\u010d\u00edme?<\/h2>\n<p>Jednoduch\u00e1 odpov\u011b\u010f na tuto ot\u00e1zku je, \u017ee tuk se oxiduje, vznik\u00e1 oxid uhli\u010dit\u00fd a voda.<\/p>\n<p>Oxid uhli\u010dit\u00fd je vydechov\u00e1n, zat\u00edmco voda cirkuluje v t\u011ble, dokud se neztrat\u00ed bu\u010f jako pot nebo mo\u010d.<\/p>\n<p>Pokud b\u011bhem sv\u00e9ho spalov\u00e1n\u00ed sp\u00e1l\u00edte asi 22,04 Ib (10 kg) tuku <a href=\"https:\/\/anabolic-coach.com\/cs\/5-zpusobu-jak-cvicit-pokud-mate-malo-casu\/\">pravideln\u00e9 cvi\u010den\u00ed,<\/a> a\u017e 18,51 Ib (8,4 kg) se vylou\u010d\u00ed pl\u00edcemi, zat\u00edmco zb\u00fdvaj\u00edc\u00edch 3,53 Ib (1,6 kg) se p\u0159em\u011bn\u00ed na vodu.<\/p>\n<p>Jednodu\u0161e \u0159e\u010deno, t\u00e9m\u011b\u0159 v\u0161echny kalorie, kter\u00e9 ka\u017ed\u00fd den sp\u00e1l\u00edme, jsou vylou\u010deny p\u0159i v\u00fddechu.<\/p>\n<p>T\u00e9m\u011b\u0159 v\u0161e, co j\u00edme, se rozkl\u00e1d\u00e1 a vydechuje pl\u00edcemi, co\u017e je FAKT, kter\u00fd m\u016f\u017ee v\u011bt\u0161inu lid\u00ed p\u0159ekvapit.<\/p>\n<p>V\u0161echny sacharidy a t\u00e9m\u011b\u0159 v\u0161echny tuky, kter\u00e9 j\u00edte, se m\u011bn\u00ed na oxid uhli\u010dit\u00fd a vodu. Tot\u00e9\u017e plat\u00ed pro alkohol.<\/p>\n<p>Krom\u011b zanedbateln\u00e9ho mno\u017estv\u00ed, kter\u00e9 se p\u0159em\u011b\u0148uje na mo\u010dovinu a dal\u0161\u00ed pevn\u00e9 l\u00e1tky, v\u0161echny b\u00edlkoviny kon\u010d\u00ed ve va\u0161\u00ed mo\u010di a jsou nakonec vylou\u010deny.<\/p>\n<p>V p\u0159\u00edpad\u011b vl\u00e1kniny proch\u00e1z\u00ed va\u0161\u00edm tr\u00e1vic\u00edm syst\u00e9mem s \u017eivinami absorbovan\u00fdmi va\u0161imi \u017eivotn\u011b d\u016fle\u017eit\u00fdmi org\u00e1ny prost\u0159ednictv\u00edm va\u0161eho krevn\u00edho \u0159e\u010di\u0161t\u011b, zat\u00edmco natr\u00e1ven\u00e9 j\u00eddlo je vylu\u010dov\u00e1no, kdy\u017e p\u0159\u00edroda vol\u00e1.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2152 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/fat-loss-exercise-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Spojen\u00ed mezi metabolismem a spalov\u00e1n\u00edm tuk\u016f<\/h2>\n<p>V\u00e1\u0161 metabolismus je rychlost, kterou va\u0161e t\u011blo p\u0159em\u011b\u0148uje j\u00eddlo na energetick\u00e9 palivo, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje.<\/p>\n<p>V\u011bt\u0161ina lid\u00ed poukazuje na pomalou rychlost jejich metabolismu jako na d\u016fvod jejich probl\u00e9m\u016f s nadm\u011brn\u00fdm p\u0159\u00edr\u016fstkem hmotnosti.<\/p>\n<h2><strong>Ale mohlo by ve h\u0159e b\u00fdt n\u011bco jin\u00e9ho?<\/strong><\/h2>\n<p>Zat\u00edmco rychlost metabolismu m\u016f\u017ee ovlivnit va\u0161i v\u00e1hu, nen\u00ed jist\u00e9, \u017ee by pomal\u00fd metabolismus vedl k p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze.<\/p>\n<p>Mno\u017estv\u00ed energie, kterou va\u0161e t\u011blo pot\u0159ebuje, nen\u00ed nutn\u011b ur\u010deno va\u0161\u00edm metabolismem. Ale na druhou stranu, mno\u017estv\u00ed j\u00eddla a tekutin, kter\u00e9 zkonzumujete, spolu s mno\u017estv\u00edm fyzick\u00e9 aktivity, kter\u00e9 se v\u011bnujete, v\u00fdrazn\u011b ovlivn\u00ed va\u0161i v\u00e1hu.<\/p>\n<p>To, co j\u00edme nebo pijeme, se v procesu metabolismu rozkl\u00e1d\u00e1 a p\u0159em\u011b\u0148uje na energetick\u00e9 palivo pro t\u011blo. B\u011bhem metabolick\u00e9ho procesu se kalorie v p\u0159ijat\u00fdch j\u00eddlech a n\u00e1poj\u00edch spoj\u00ed s kysl\u00edkem v krevn\u00edm \u0159e\u010di\u0161ti a vytvo\u0159\u00ed energetick\u00e9 palivo, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje, aby fungovalo na optim\u00e1ln\u00ed \u00farovni.<\/p>\n<p>Va\u0161e t\u011blo st\u00e1le vyu\u017e\u00edv\u00e1 energii, i kdy\u017e jste neaktivn\u00ed. I kdy\u017e je va\u0161e t\u011blo v klidu, je st\u00e1le aktivn\u00ed, proto\u017ee pot\u0159ebujete energii pro d\u00fdch\u00e1n\u00ed, krevn\u00ed ob\u011bh, hormon\u00e1ln\u00ed regulaci, bun\u011b\u010dn\u00fd r\u016fst a opravu.<\/p>\n<p>V\u00e1\u0161 baz\u00e1ln\u00ed metabolismus neboli baz\u00e1ln\u00ed metabolismus (BMR) je celkov\u00fd po\u010det kalori\u00ed, kter\u00e9 va\u0161e t\u011blo denn\u011b str\u00e1v\u00ed v klidu.<\/p>\n<p>Va\u0161e kostern\u00ed svalov\u00e1 hmota je prim\u00e1rn\u00edm determinantem va\u0161eho BMR.<\/p>\n<p>Krom\u011b toho existuj\u00ed dal\u0161\u00ed faktory, kter\u00e9 ur\u010duj\u00ed va\u0161e BMR, mezi n\u011b pat\u0159\u00ed:<\/p>\n<ul>\n<li><strong>Slo\u017een\u00ed a velikost va\u0161eho t\u011bla<\/strong>: \u010c\u00edm v\u00edce kostern\u00edch sval\u016f m\u00e1te nebo \u010d\u00edm jste v\u011bt\u0161\u00ed, t\u00edm v\u00edce kalori\u00ed pravd\u011bpodobn\u011b sp\u00e1l\u00edte, i kdy\u017e jste v klidu.<\/li>\n<li><strong>Rod<\/strong>: Mu\u017ei srovnateln\u00e9 hmotnosti a v\u011bku jako \u017eeny m\u00edvaj\u00ed v\u00edce svalov\u00e9 hmoty a m\u00e9n\u011b t\u011blesn\u00e9ho tuku. To znamen\u00e1, \u017ee mu\u017ei maj\u00ed zjevn\u011b vy\u0161\u0161\u00ed rychlost metabolismu.<\/li>\n<li><strong>St\u00e1\u0159\u00ed<\/strong>: Svalov\u00e1 hmota s v\u011bkem ub\u00fdv\u00e1. D\u00edky vy\u0161\u0161\u00edmu procentu tuku v t\u011ble je m\u00e9n\u011b \u00fa\u010dinn\u00e9 p\u0159i spalov\u00e1n\u00ed kalori\u00ed.<\/li>\n<li><strong>V\u00e1\u0161 denn\u00ed v\u00fddej kalori\u00ed<\/strong>: V\u0161imn\u011bte si, \u017ee v\u00e1\u0161 denn\u00ed v\u00fddej kalori\u00ed je ur\u010den t\u0159emi faktory, jmenovit\u011b; v\u00e1\u0161 baz\u00e1ln\u00ed metabolismus, \u00farove\u0148 fyzick\u00e9 aktivity a v\u00e1\u0161 j\u00eddeln\u00ed\u010dek.<\/li>\n<li><strong>Jak va\u0161e t\u011blo vst\u0159eb\u00e1v\u00e1 a vyu\u017e\u00edv\u00e1 \u017eiviny<\/strong>: Kalorie se spot\u0159ebov\u00e1vaj\u00ed v procesech p\u0159\u00edjmu potravy, tr\u00e1ven\u00ed, vst\u0159eb\u00e1v\u00e1n\u00ed, pohybu i uchov\u00e1v\u00e1n\u00ed potravy. Ve skute\u010dnosti tr\u00e1ven\u00ed a absorpce tvo\u0159\u00ed asi 101 TP2T va\u0161eho celkov\u00e9ho kalorick\u00e9ho p\u0159\u00edjmu a pro zm\u011bnu toho lze ud\u011blat jen m\u00e1lo.<\/li>\n<li><strong>Va\u0161e \u00farove\u0148 fyzick\u00e9 aktivity<\/strong>: Zb\u00fdvaj\u00edc\u00ed kalorie, kter\u00e9 denn\u011b sp\u00e1l\u00edte, poch\u00e1zej\u00ed z jak\u00e9koli aktivity, kterou vykon\u00e1v\u00e1te. M\u016f\u017ee to b\u00fdt tak intenzivn\u00ed, jako je hran\u00ed tenisu nebo tak snadn\u00e9 zaj\u00edt si do m\u00edstn\u00edho obchodu s potravinami.<\/li>\n<li><strong>Termogeneze necvi\u010debn\u00ed aktivity<\/strong>: Jak\u00e1koli ka\u017edodenn\u00ed aktivita, kter\u00e1 nen\u00ed klasifikov\u00e1na jako cvi\u010den\u00ed, spad\u00e1 do kategorie termogeneze necvi\u010den\u00ed nebo zkr\u00e1cen\u011b NEAT. To m\u016f\u017ee zahrnovat proch\u00e1zku uvnit\u0159 nebo vn\u011b va\u0161eho domova. M\u016f\u017ee to tak\u00e9 zahrnovat dom\u00e1c\u00ed pr\u00e1ce, jako je \u00faklid a dokonce i zahradni\u010den\u00ed. Odhaduje se, \u017ee pr\u016fm\u011brn\u00fd \u010dlov\u011bk sp\u00e1l\u00ed 100 a\u017e 800 kalori\u00ed denn\u011b prost\u0159ednictv\u00edm NEAT.<\/li>\n<li><strong>Hmotnost a rychlost metabolismu<\/strong>: Pomal\u00fd metabolismus a p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze mohou b\u00fdt d\u016fsledkem zdravotn\u00edho stavu. Je v\u0161ak neobvykl\u00e9, \u017ee zdravotn\u00ed stav v\u00fdrazn\u011b zpomal\u00ed metabolismus, co\u017e vede k v\u00fdrazn\u00e9mu n\u00e1r\u016fstu hmotnosti. N\u011bkter\u00e9 zdravotn\u00ed stavy, jako je Cushing\u016fv syndrom a hypotyre\u00f3za (sn\u00ed\u017een\u00e1 \u010dinnost \u0161t\u00edtn\u00e9 \u017el\u00e1zy), mohou v\u00e9st k ne\u00famysln\u00e9mu zv\u00fd\u0161en\u00ed t\u011blesn\u00e9 hmotnosti. Ale nebojte se, proto\u017ee tyto zdravotn\u00ed stavy jsou velmi vz\u00e1cn\u00e9.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2154 size-large\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-1024x535.webp\" alt=\"\" width=\"662\" height=\"346\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-1024x535.webp 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-300x157.webp 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-768x401.webp 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-18x9.webp 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-561x293.webp 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-1122x586.webp 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-364x190.webp 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-728x380.webp 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-608x318.webp 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-758x396.webp 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise-1152x602.webp 1152w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Body-Fat-Exercise.webp 1280w\" sizes=\"(max-width: 662px) 100vw, 662px\" \/><\/p>\n<p>Mno\u017estv\u00ed faktor\u016f p\u0159isp\u00edv\u00e1 k n\u00e1r\u016fstu hmotnosti a n\u011bkter\u00e9 z t\u011bchto faktor\u016f zahrnuj\u00ed; \u017eivotn\u00ed styl, strava, hormony a genetika. Volby \u017eivotn\u00edho stylu, kter\u00e9 u\u010din\u00edte, jako nap\u0159\u00edklad; to, kolik sp\u00edte, jak \u010dasto cvi\u010d\u00edte a jak se vypo\u0159\u00e1d\u00e1v\u00e1te se stresem, to v\u0161e m\u016f\u017ee v\u00fdznamn\u011b ovlivnit va\u0161i v\u00e1hu. V kone\u010dn\u00e9m d\u016fsledku nadm\u011brn\u00fd kalorick\u00fd p\u0159\u00edjem nebo nedostate\u010dn\u00fd v\u00fddej energie povede k n\u00e1r\u016fstu hmotnosti.<\/p>\n<p>I kdy\u017e se m\u016f\u017ee zd\u00e1t, \u017ee n\u011bkte\u0159\u00ed lid\u00e9 maj\u00ed hubnut\u00ed snaz\u0161\u00ed ne\u017e jin\u00ed. Pokud ale sp\u00e1l\u00edte v\u00edce kalori\u00ed, ne\u017e p\u0159ijmete, m\u00e1te jistotu <a href=\"https:\/\/anabolic-coach.com\/cs\/5-duvodu-proc-bys-mel-jit-na-zumbu\/\">zhubnout<\/a>.<\/p>\n<p>Jednodu\u0161e \u0159e\u010deno, v\u00e1\u0161 kalorick\u00fd p\u0159\u00edjem m\u00e1 masivn\u00ed vliv na va\u0161i v\u00e1hu. Chcete-li sn\u00ed\u017eit t\u011blesn\u00fd tuk, mus\u00edte bu\u010f konzumovat m\u00e9n\u011b kalori\u00ed a\/nebo sp\u00e1lit nadm\u011brn\u00e9 kalorie cvi\u010den\u00edm.<\/p>\n<h2>Anal\u00fdza vztahu mezi cvi\u010den\u00edm a metabolismem<\/h2>\n<p>Obecn\u011b \u0159e\u010deno, v\u00e1\u0161 v\u00fddej kalori\u00ed se zv\u00fd\u0161\u00ed p\u0159\u00edmo \u00fam\u011brn\u011b s va\u0161\u00ed \u00farovn\u00ed aktivity.<br \/>\nPo\u010det kalori\u00ed, kter\u00e9 sp\u00e1l\u00edte cvi\u010den\u00edm, je v\u0161ak zcela ve va\u0161\u00ed re\u017eii. Skute\u010dnost\u00ed je, \u017ee n\u011bkte\u0159\u00ed lid\u00e9, kte\u0159\u00ed se zdaj\u00ed m\u00edt rychl\u00fd metabolismus, jsou pravd\u011bpodobn\u011b aktivn\u011bj\u0161\u00ed ne\u017e pr\u016fm\u011br.<\/p>\n<p>N\u00ed\u017ee jsou uvedeny n\u011bkter\u00e9 n\u00e1vrhy z pokyn\u016f pro fyzickou aktivitu pro Ameri\u010dany pro zv\u00fd\u0161en\u00ed v\u00fddeje kalori\u00ed:<\/p>\n<ul>\n<li><strong>Aerobn\u00ed cvi\u010den\u00ed<\/strong>: Doporu\u010duje se udr\u017eovat denn\u00ed rutinu 30 minut nebo v\u00edce m\u00edrn\u00e9ho cvi\u010den\u00ed. Je mo\u017en\u00e9, \u017ee prodlou\u017een\u00ed doby cvi\u010den\u00ed v\u00e1m pom\u016f\u017ee dos\u00e1hnout va\u0161ich c\u00edl\u016f v oblasti hubnut\u00ed, udr\u017eov\u00e1n\u00ed a kondice. M\u00edrn\u00e9 aerobn\u00ed cvi\u010den\u00ed se skl\u00e1d\u00e1 z v\u011bc\u00ed, jako je rychl\u00e1 ch\u016fze, j\u00edzda na kole, plav\u00e1n\u00ed a dokonce i sek\u00e1n\u00ed tr\u00e1vn\u00edku. B\u011bh, t\u011b\u017ek\u00e1 pr\u00e1ce na dvorku a aerobn\u00ed tanec jsou p\u0159\u00edklady intenzivn\u00edho aerobn\u00edho cvi\u010den\u00ed.<\/li>\n<li><strong> Kondicionov\u00e1n\u00ed sval\u016f<\/strong>: Nejm\u00e9n\u011b dvakr\u00e1t t\u00fddn\u011b byste m\u011bli prov\u00e1d\u011bt silov\u00fd tr\u00e9nink zam\u011b\u0159en\u00fd na v\u0161echny va\u0161e hlavn\u00ed svalov\u00e9 skupiny. Cvi\u010den\u00ed, kter\u00e1 buduj\u00ed svalovou hmotu, mohou b\u00fdt tak rozmanit\u00e1, jako je zved\u00e1n\u00ed z\u00e1va\u017e\u00ed nebo pou\u017e\u00edv\u00e1n\u00ed v\u00e1hy vlastn\u00edho t\u011bla, no\u0161en\u00ed t\u011b\u017ek\u00fdch ta\u0161ek, pou\u017e\u00edv\u00e1n\u00ed odporov\u00fdch hadic nebo p\u00e1del ve vod\u011b nebo dokonce lezen\u00ed po skal\u00e1ch, to v\u0161e jsou skv\u011bl\u00e9 zp\u016fsoby, jak si svaly p\u0159ipravit.<\/li>\n<\/ul>\n<h2>V\u00fdznam tuk\u016f v na\u0161em t\u011ble<\/h2>\n<p>\u00dadaje o strav\u011b jsou naprosto z\u00e1sadn\u00ed pro va\u0161e stravovac\u00ed pot\u0159eby a ve skute\u010dnosti se jedn\u00e1 o jednu ze t\u0159\u00ed z\u00e1kladn\u00edch makro\u017eivin, zbyl\u00e9 dv\u011b jsou sacharidy a b\u00edlkoviny.<\/p>\n<p>Vyv\u00e1\u017een\u00e1 strava mus\u00ed obsahovat v\u0161echny t\u0159i makro\u017eiviny v dostate\u010dn\u00e9m mno\u017estv\u00ed a konzumace zdrav\u00e9 rovnov\u00e1hy ka\u017ed\u00e9 makro\u017eiviny v\u00e1m pom\u016f\u017ee udr\u017eet si zdrav\u00ed.<\/p>\n<p>Mo\u017en\u00e1 se ale pt\u00e1te, jak\u00fd je vlastn\u011b v\u00fdznam tuku pro va\u0161e t\u011blo?<\/p>\n<p>Kalorie na gram tuku jsou pom\u011brn\u011b vysok\u00e9. Tuk m\u00e1 a\u017e dev\u011bt kalori\u00ed na gram a ve srovn\u00e1n\u00ed s dal\u0161\u00edmi dv\u011bma makro\u017eivinami nab\u00edz\u00ed tuk mnohem v\u011bt\u0161\u00ed zdroj energie. Jako kulturista z\u00edsk\u00e1te kostern\u00ed svalovou hmotu, pokud budete dr\u017eet dietu s p\u0159ebytkem kalori\u00ed, i kdy\u017e budete dodr\u017eovat sv\u00e9 <a href=\"https:\/\/anabolic-coach.com\/cs\/vysledek-dobre-cviceni-nohy-budovat-svaly\/\">pravideln\u00e9 cvi\u010den\u00ed<\/a> re\u017eim.<\/p>\n<p>Tuk tak\u00e9 slou\u017e\u00ed v t\u011ble k mnoha \u00fa\u010del\u016fm. V\u0161ichni v\u00edme, \u017ee bu\u0148ky jsou z\u00e1kladn\u00ed jednotkou t\u011bla, ale v\u011bd\u011bli jste, \u017ee bun\u011b\u010dn\u00e9 membr\u00e1ny jsou prim\u00e1rn\u011b tvo\u0159eny tukem?<\/p>\n<p>Nedostate\u010dn\u00e1 funkce bun\u011b\u010dn\u00e9 membr\u00e1ny by byla v\u00e1\u017en\u00fdm probl\u00e9mem, proto\u017ee by znemo\u017enila kontrolu toho, co jde do bun\u011bk a co z\u016fst\u00e1v\u00e1 mimo.<\/p>\n<p>Krom\u011b toho tuk p\u016fsob\u00ed jako izolant, udr\u017euje t\u011blo v p\u0159\u00edjemn\u00e9 teplot\u011b a chr\u00e1n\u00ed v\u00e1s p\u0159ed chladem. Krom\u011b toho tuk funguje jako pol\u0161t\u00e1\u0159, kter\u00fd chr\u00e1n\u00ed \u017eivotn\u011b d\u016fle\u017eit\u00e9 org\u00e1ny p\u0159ed zran\u011bn\u00edm.<\/p>\n<p>Mozek je \u017eivotn\u011b d\u016fle\u017eit\u00fd org\u00e1n, kter\u00fd se \u010d\u00e1ste\u010dn\u011b spol\u00e9h\u00e1 na mastn\u00e9 kyseliny z j\u00eddla, kter\u00e9 j\u00edme, aby vytvo\u0159ily sv\u016fj pracovn\u00ed povrch. Myelinov\u00e1 pochva, kter\u00e1 chr\u00e1n\u00ed nervov\u00e9 bu\u0148ky ve va\u0161em mozku a m\u00ed\u0161e, tak\u00e9 obsahuje tyto mastn\u00e9 kyseliny. Ni\u017e\u0161\u00ed m\u00edra deprese tak\u00e9 souvis\u00ed s vy\u0161\u0161\u00ed spot\u0159ebou tuk\u016f.<\/p>\n<p>Pojem \u201erozpustn\u00fd v tuc\u00edch\u201c je v\u00e1m tak\u00e9 pravd\u011bpodobn\u011b zn\u00e1m\u00fd. To popisuje l\u00e1tky, kter\u00e9 jsou bez tuku v tr\u00e1vic\u00edm traktu nestraviteln\u00e9, jako nap\u0159.; vitam\u00edny K, E, D a A.<\/p>\n<p>P\u0159em\u00fd\u0161leli jste n\u011bkdy nad t\u00edm, pro\u010d tolik lahv\u00ed s vitaminy a dopl\u0148ky doporu\u010duje br\u00e1t tento p\u0159edm\u011bt s j\u00eddlem? Je d\u016fle\u017eit\u00e9 m\u00edt ve strav\u011b n\u011bjak\u00fd tuk, aby va\u0161e t\u011blo mohlo absorbovat vitam\u00edny a miner\u00e1ly rozpustn\u00e9 v tuc\u00edch, kter\u00e9 pot\u0159ebujete.<\/p>\n<p>Tuk tak\u00e9 poskytuje skv\u011blou slu\u017ebu t\u00edm, \u017ee udr\u017euje hladinu hormon\u016f pod kontrolou a reguluje hladinu gluk\u00f3zy v krvi a inzul\u00ednovou odpov\u011b\u010f.<br \/>\nA na z\u00e1v\u011br, tuk je b\u00e1je\u010dn\u00fd! Tuk je skv\u011bl\u00fdm zdrojem \u0161\u0165avnat\u00e9 chuti.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2153 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/aerobic-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Kalorie ke spalov\u00e1n\u00ed, aby se zbavily p\u0159ebyte\u010dn\u00e9ho tuku<\/h2>\n<p>Deficit 500 kalori\u00ed za den by m\u011bl v\u00e9st ke ztr\u00e1t\u011b jedn\u00e9 libry za t\u00fdden, jak p\u0159edpov\u00edd\u00e1 hypot\u00e9za 3500 kalori\u00ed. Existuj\u00ed v\u0161ak d\u016fkazy, kter\u00e9 nazna\u010duj\u00ed, \u017ee toto pravidlo zna\u010dn\u011b zveli\u010duje mno\u017estv\u00ed kilogram\u016f, kter\u00e9 lze o\u010dek\u00e1vat, \u017ee zhubnete.<\/p>\n<p>Zpo\u010d\u00e1tku se v\u00e1m m\u016f\u017ee poda\u0159it sn\u00ed\u017eit v\u00e1hu a\u017e o p\u016fl kila za t\u00fdden. Jak se v\u0161ak m\u011bn\u00ed rychlost metabolismu a slo\u017een\u00ed t\u011bla, m\u016f\u017ee se zpomalit i va\u0161e hubnut\u00ed.<\/p>\n<p>Zm\u011bny ve va\u0161em metabolismu, kter\u00e9 doprov\u00e1zej\u00ed hubnut\u00ed, jsou standardn\u00edm v\u00fdpo\u010dtem deficitu 3500 kalori\u00ed ignorov\u00e1ny. Jak va\u0161e \u00fasil\u00ed postupuje, mo\u017en\u00e1 budete pot\u0159ebovat je\u0161t\u011b v\u011bt\u0161\u00ed deficit kalori\u00ed, abyste vid\u011bli hubnut\u00ed.<\/p>\n<p>To vysv\u011btluje, pro\u010d se lid\u00e9, kte\u0159\u00ed se sna\u017e\u00ed shodit kila t\u00edm, \u017ee v\u00edce cvi\u010d\u00ed, nakonec dostanou do bodu, kdy jejich \u00fasil\u00ed nep\u0159inese \u017e\u00e1dn\u00e9 dal\u0161\u00ed v\u00fdsledky. Hladina t\u011blesn\u00e9ho tuku m\u016f\u017ee b\u00fdt udr\u017eov\u00e1na kombinac\u00ed metabolick\u00fdch, behavior\u00e1ln\u00edch, neuroendokrinn\u00edch a podv\u011bdom\u00fdch mechanism\u016f. \u201eAdaptivn\u00ed termogeneze\u201c je term\u00edn pou\u017e\u00edvan\u00fd k popisu toho, jak tato teorie usnad\u0148uje p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze.<br \/>\nNa z\u00e1v\u011br<\/p>\n<p>Fyzick\u00e1 aktivita, krom\u011b a <a href=\"https:\/\/anabolic-coach.com\/cs\/cas-na-cvicit-k-zustat-zdravy\/\">zdrav\u00fd<\/a>, vyv\u00e1\u017een\u00e1 strava pln\u00e1 \u017eivin bohat\u00fdch potravin, je pravd\u011bpodobn\u011b nejlep\u0161\u00edm zp\u016fsobem, jak zv\u00fd\u0161it srde\u010dn\u00ed frekvenci a p\u0159\u00edjem kysl\u00edku, p\u0159i\u010dem\u017e oboj\u00ed m\u016f\u017ee pomoci p\u0159i ztr\u00e1t\u011b tuku. Nikdy nezapom\u00ednejte, \u017ee kalorick\u00fd deficit (sp\u00e1l\u00edte v\u00edce kalori\u00ed, ne\u017e p\u0159ijmete) je nezbytn\u00fd pro hubnut\u00ed.<\/p>\n<p>Metabolismus neboli rychlost, jakou va\u0161e t\u011blo spaluje energii, je podporov\u00e1na fyzickou aktivitou v\u010detn\u011b cvi\u010den\u00ed na odbour\u00e1v\u00e1n\u00ed tuku a NEAT. Fyzick\u00e9 aktivity, kter\u00e9 zdvojn\u00e1sob\u00ed rychlost va\u0161eho metabolismu, jako je rychl\u00e1 ch\u016fze nebo lehk\u00e9 b\u011bh\u00e1n\u00ed, jsou vysoce doporu\u010deny, pokud chcete sp\u00e1lit v\u00edce tuku.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Navzdory \u0161irok\u00e9mu z\u00e1jmu o hubnut\u00ed a r\u016fzn\u00e9 dietn\u00ed pl\u00e1ny jen m\u00e1lokdo dok\u00e1\u017ee vysv\u011btlit, jak kilo tuku magicky zmiz\u00ed. Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee i mnoz\u00ed zku\u0161en\u00ed fitness instrukto\u0159i, odborn\u00edci na v\u00fd\u017eivu a l\u00e9ka\u0159i jsou stejn\u011b ignoranti jako pr\u016fm\u011brn\u00fd Joe. Jedn\u00edm z nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00edch fale\u0161n\u00fdch p\u0159esv\u011bd\u010den\u00ed je [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/tukove-a-pravidelne-treninky\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2144,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-2120","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Where Does all The Fat Go After Regular Workouts? - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Find out how fat moves after a regular workout. 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