{"id":2568,"date":"2023-04-13T11:10:41","date_gmt":"2023-04-13T11:10:41","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2568"},"modified":"2026-03-06T14:29:46","modified_gmt":"2026-03-06T14:29:46","slug":"busting-6-common-diet-and-exercise-myths","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/boreni-6-beznych-mytu-dieta-a-cviceni\/","title":{"rendered":"Bo\u0159en\u00ed 6 b\u011b\u017en\u00fdch m\u00fdt\u016f o strav\u011b a cvi\u010den\u00ed"},"content":{"rendered":"

Hubnut\u00ed vy\u017eaduje ur\u010dit\u00e9 zm\u011bny \u017eivotn\u00edho stylu, jako je dodr\u017eov\u00e1n\u00ed <\/span>zdrav\u00e1 dieta<\/span><\/a>, pravideln\u00e9 cvi\u010den\u00ed a n\u011bkter\u00e9 dal\u0161\u00ed. Bohu\u017eel n\u011bkte\u0159\u00ed z n\u00e1s v pr\u016fb\u011bhu let ulp\u00edvali na nespr\u00e1vn\u00fdch ideologi\u00edch o hubnut\u00ed.<\/span><\/p>\n

 <\/p>\n

V tomto \u010dl\u00e1nku uvedu a vyvr\u00e1t\u00edm \u0161est b\u011b\u017en\u00fdch polopravd, kter\u00e9 ovl\u00e1dly sv\u011bt fitness.<\/span><\/p>\n

Odd\u011blov\u00e1n\u00ed m\u00fdtu o strav\u011b a cvi\u010den\u00ed od FAKT\u016e<\/b><\/h2>\n

Nen\u00ed snadn\u00e9 zhubnout, ale ani to nen\u00ed t\u011b\u017ek\u00e9. Se spr\u00e1vn\u00fdm p\u0159\u00edstupem a informacemi m\u016f\u017ee zhubnout v podstat\u011b ka\u017ed\u00fd.<\/span><\/p>\n

 <\/p>\n

P\u0159esto\u017ee hubnut\u00ed m\u016f\u017ee dos\u00e1hnout prakticky kdokoli, koluje n\u011bkolik myln\u00fdch p\u0159edstav, kter\u00e9 zt\u011b\u017euj\u00ed ka\u017ed\u00e9mu, kdo t\u011bmto fale\u0161n\u00fdm narativ\u016fm v\u011b\u0159\u00ed, efektivn\u00ed hubnut\u00ed.<\/span><\/p>\n

 <\/p>\n

I kdy\u017e existuje mnoho fale\u0161n\u00fdch narativ\u016f, \u0161est (6) n\u00ed\u017ee uveden\u00fdch je pravd\u011bpodobn\u011b t\u011bch nej\u010dast\u011bji pou\u017e\u00edvan\u00fdch.<\/span><\/p>\n

\"\"<\/p>\n

M\u00fdtus #1: N\u00edzkotu\u010dn\u00e9 diety jsou kl\u00ed\u010dem k hubnut\u00ed<\/b><\/h2>\n

V\u017edy se v\u011b\u0159ilo, \u017ee <\/span>n\u00edzkotu\u010dn\u00e1 dieta<\/span><\/a> pom\u00e1h\u00e1 p\u0159i hubnut\u00ed, ale to ve skute\u010dnosti nen\u00ed pravda. Celkov\u00fd po\u010det kalori\u00ed v j\u00eddle, kter\u00e9 j\u00edte, ur\u010duje v\u00e1\u0161 \u00fabytek hmotnosti, a ne jen n\u00edzkotu\u010dn\u00e9 j\u00eddlo, kter\u00e9 konzumujete. To znamen\u00e1, \u017ee n\u00edzkotu\u010dn\u00e1 dieta sama o sob\u011b probl\u00e9m nesn\u00ed\u017e\u00ed.<\/span><\/p>\n

<\/h2>\n

P\u0159ed 80. l\u00e9ty 20. stolet\u00ed se komer\u010dn\u011b vyr\u00e1b\u011blo jen velmi m\u00e1lo n\u00edzkotu\u010dn\u00fdch potravin. Tehdy, pokud jste byli na n\u00edzkotu\u010dn\u00e9 diet\u011b, mohli jste nakoupit potraviny b\u011bhem n\u011bkolika sekund. Na v\u00fdb\u011br jste m\u011bli pouze odst\u0159ed\u011bn\u00e9 ml\u00e9ko, ryby a \u010derstv\u00e9 produkty, co\u017e umo\u017e\u0148ovalo hubnut\u00ed.<\/span><\/p>\n

<\/h2>\n

Kv\u016fli t\u00e9to myln\u00e9 p\u0159edstav\u011b si ale lid\u00e9 nyn\u00ed mysl\u00ed, \u017ee mohou j\u00edst v\u00edce, pokud j\u00eddlo obsahuje m\u00e1lo tuku. Tak\u017ee m\u00edsto toho, aby sn\u011bdli nap\u0159\u00edklad mal\u00fd kousek pi\u0161kotov\u00e9ho dortu s 600 kilojouly (co\u017e je asi 150 kalori\u00ed), si mnoho lid\u00ed rad\u011bji d\u00e1 muffin s 2 000 kilojouly (co\u017e je asi 500 kalori\u00ed) jen proto, \u017ee je ozna\u010den jako n\u00edzkotu\u010dn\u00fd.<\/span><\/p>\n

<\/h2>\n

Co je t\u0159eba v\u011bd\u011bt, je, \u017ee t\u0159i makro\u017eiviny \u2013 b\u00edlkoviny, sacharidy a tuky \u2013 jsou stavebn\u00edmi kameny potravy. Celkov\u00fd obsah kalori\u00ed v potravin\u011b proto m\u016f\u017ee b\u00fdt vysok\u00fd, i kdy\u017e obsahuje m\u00e1lo tuku.\u00a0<\/span><\/p>\n

<\/h2>\n

P\u0159i rozhodov\u00e1n\u00ed o kvalit\u011b a mno\u017estv\u00ed potravin, kter\u00e9 chcete konzumovat, je d\u016fle\u017eit\u00e9 v\u011bd\u011bt, \u017ee 1 gram b\u00edlkovin obsahuje 17 kJ nebo 4,1 kcal, 1 gram sacharid\u016f obsahuje 16 kJ nebo 3,8 kcal a 1 gram tuku obsahuje 37 kJ nebo 8,8 kcal. To si pak m\u016f\u017eete vypo\u010d\u00edtat p\u0159i v\u00fdpo\u010dtu celkov\u00e9ho denn\u00edho p\u0159\u00edjmu kalori\u00ed b\u011bhem va\u0161eho programu na bulk, cut nebo recomp.<\/span><\/p>\n

<\/h2>\n

Tak\u017ee je logick\u00e9, \u017ee ti, kte\u0159\u00ed jed\u00ed potraviny s n\u00edzk\u00fdm obsahem tuku, by m\u011bli hubnout, \u017ee? Ale bohu\u017eel to tak nen\u00ed.<\/span><\/p>\n

<\/h2>\n

Pokud chcete j\u00edst zdrav\u011b, je nejlep\u0161\u00ed se dr\u017eet p\u0159edstavy va\u0161ich prarodi\u010d\u016f o n\u00edzkotu\u010dn\u00fdch potravin\u00e1ch, co\u017e jsou celozrnn\u00e9 obiloviny, ryby, n\u00edzkotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky atd., a vyh\u00fdbat se modern\u00edm n\u00edzkotu\u010dn\u00fdm zpracovan\u00fdm potravin\u00e1m.<\/span><\/p>\n

<\/h2>\n

Hubnut\u00ed p\u0159i diet\u011b s vysok\u00fdm obsahem tuku je pravd\u011bpodobn\u011bj\u0161\u00ed ne\u017e p\u0159i \u201en\u00edzkotu\u010dn\u00e9 diet\u011b\u201c, trik spo\u010d\u00edv\u00e1 jen v zam\u011b\u0159en\u00ed se na mno\u017estv\u00ed kalori\u00ed v potravin\u00e1ch, kter\u00e9 konzumujete.<\/span><\/p>\n

M\u00fdtus #2: Dny podv\u00e1d\u011bn\u00ed ni\u010d\u00ed dobr\u00fd fitness re\u017eim<\/b><\/h2>\n

Kdy\u017e si od cvi\u010den\u00ed nebo diety d\u00e1v\u00e1te m\u00edrnou pauzu (takzvan\u00e9 cheat days), ve skute\u010dnosti v\u00e1m to pom\u00e1h\u00e1 dodr\u017eovat dietu a cvi\u010debn\u00ed program.<\/span><\/p>\n

<\/h2>\n

Dobrou zpr\u00e1vou je, \u017ee pokud dodr\u017eujete spr\u00e1vnou stravu a cvi\u010d\u00edte spr\u00e1vn\u011b, budete si jisti, \u017ee se \u010das od \u010dasu rozhodnete m\u00edt cheat days.\u00a0<\/span><\/p>\n

<\/h2>\n

Jedn\u00edm chytr\u00fdm zp\u016fsobem, jak si z podv\u00e1d\u011bc\u00edch dn\u016f ud\u011blat u\u017eite\u010dn\u00e9 hubnut\u00ed, je sestavit si pl\u00e1n, kter\u00fd bude vyhovovat va\u0161\u00ed specifick\u00e9 kondici a kondici. <\/span>strava<\/span><\/a> pot\u0159eby. Krom\u011b toho je t\u0159eba naj\u00edt rovnov\u00e1hu mezi dodr\u017eov\u00e1n\u00edm restriktivn\u00ed diety a p\u0159ej\u00edd\u00e1n\u00edm.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

M\u00fdtus #3: Vynech\u00e1v\u00e1n\u00ed ve\u010de\u0159e vede k hubnut\u00ed<\/b><\/h2>\n

Mnoz\u00ed z n\u00e1s mo\u017en\u00e1 sly\u0161eli r\u010den\u00ed, \u017ee vynech\u00e1v\u00e1n\u00ed ve\u010de\u0159e pom\u00e1h\u00e1 s hubnut\u00edm. To je v\u0161ak daleko od reality, proto\u017ee vynech\u00e1v\u00e1n\u00ed ve\u010de\u0159e m\u016f\u017ee v\u00e9st k p\u0159esn\u011b opa\u010dn\u00fdm v\u00fdsledk\u016fm a z\u00e1rove\u0148 zt\u00ed\u017eit \u010dlov\u011bku dosa\u017een\u00ed lep\u0161\u00edch v\u00fdsledk\u016f z hubnut\u00ed.\u00a0<\/span><\/p>\n

<\/h2>\n

Kdy\u017e vynech\u00e1te ve\u010de\u0159i, va\u0161e t\u011blo reaguje zpomalen\u00edm metabolismu a p\u0159echodem do tzv. \u201ere\u017eimu hladov\u011bn\u00ed\u201c, aby si \u0161et\u0159ilo energii. V d\u016fsledku t\u00e9to reakce t\u011bla m\u00e1te tendenci m\u00edt pocity hladu, kter\u00e9 vedou k p\u0159ej\u00edd\u00e1n\u00ed se bu\u010f r\u00e1no, nebo odpoledne, co\u017e m\u00e1 za n\u00e1sledek sp\u00ed\u0161e p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze, ne\u017e hubnut\u00ed.<\/span><\/p>\n

M\u00fdtus #4: Dr\u00e1\u017en\u00ed diety funguj\u00ed nejl\u00e9pe na hubnut\u00ed<\/b><\/h2>\n

Rychl\u00e9 hubnut\u00ed z <\/span>n\u00e1razov\u00e1 dieta<\/span><\/a> je v\u017edy velmi obt\u00ed\u017en\u00e9 udr\u017eet a obvykle vede k dlouhodob\u00e9mu p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze. D\u016fvodem je, \u017ee rychlodiety jsou velmi omezuj\u00edc\u00ed a je t\u011b\u017ek\u00e9 se jich dr\u017eet. A kv\u016fli jejich povaze nemus\u00edte p\u0159ij\u00edmat dostatek vitam\u00edn\u016f a miner\u00e1l\u016f, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje.<\/span><\/p>\n

<\/h2>\n

V d\u016fsledku toho va\u0161e t\u011blo za\u010dne tou\u017eit po j\u00eddlech s vysok\u00fdm obsahem tuku a cukru, i kdy\u017e mu to \u0161kod\u00ed.<\/span><\/p>\n

M\u00fdtus #5: Del\u0161\u00ed tr\u00e9nink d\u00e1v\u00e1 lep\u0161\u00ed v\u00fdsledky<\/b><\/h2>\n

Dal\u0161\u00ed mylnou p\u0159edstavou, kter\u00e1 vl\u00e1dne sv\u011btu j\u00eddla a fitness, je, \u017ee dlouh\u00e9 hodiny cvi\u010den\u00ed pomohou zhubnout. To ale nen\u00ed tak \u00fapln\u011b pravda. Dlouh\u00e9 hodiny cvi\u010den\u00ed neznamenaj\u00ed lep\u0161\u00ed v\u00fdsledek. Lep\u0161\u00ed v\u00fdsledky naopak p\u0159in\u00e1\u0161\u00ed kr\u00e1tk\u00fd, ale pravideln\u00fd tr\u00e9ninkov\u00fd pl\u00e1n.<\/span><\/p>\n

<\/h2>\n

Co\u017e znamen\u00e1, \u017ee mus\u00edte do sv\u00e9ho ka\u017edodenn\u00edho rozvrhu za\u0159adit v\u00edce cvi\u010den\u00ed. Dosp\u011bl\u00fdm se doporu\u010duje cvi\u010dit alespo\u0148 150 minut <\/span>pravideln\u00e9 cvi\u010den\u00ed<\/span><\/a> ka\u017ed\u00fd t\u00fdden. A pokud m\u00e1te nadv\u00e1hu, budete muset ud\u011blat v\u00edce, abyste byli sv\u011bdky pozitivn\u00edch \u00fa\u010dink\u016f.\u00a0<\/span><\/p>\n

<\/h2>\n

Cel\u00e1 my\u0161lenka spo\u010d\u00edv\u00e1 v tom, abyste sp\u00e1lili mnohem v\u00edce kalori\u00ed, ne\u017e kolik pravd\u011bpodobn\u011b p\u0159ijmete, abyste aktivn\u011b zhubli.<\/span><\/p>\n

<\/h2>\n

Bu\u010f sn\u00ed\u017e\u00edte p\u0159\u00edjem kalori\u00ed, nebo zv\u00fd\u0161\u00edte fyzickou aktivitu, ale nejlep\u0161\u00ed p\u0159\u00edstup je d\u011blat oboj\u00ed.<\/span><\/p>\n

\"\"<\/p>\n

M\u00fdtus #6: Cvi\u010den\u00ed kompenzuje \u0161patn\u00e9 stravovac\u00ed n\u00e1vyky<\/b><\/h2>\n

Stoj\u00ed za zm\u00ednku, \u017ee \u010dast\u00e9 a d\u016fsledn\u00e9 cvi\u010den\u00ed v \u017e\u00e1dn\u00e9m p\u0159\u00edpad\u011b nenahrad\u00ed \u0161patnou stravu. Pouh\u00fdm cvi\u010den\u00edm se \u017e\u00e1dn\u00e9 v\u00fdsledky nedostav\u00ed.<\/span><\/p>\n

<\/h2>\n

I kdy\u017e je cvi\u010den\u00ed d\u016fle\u017eit\u00fdm faktorem pro va\u0161e zdrav\u00ed, p\u0159isp\u00edv\u00e1 k va\u0161emu \u00fabytku hmotnosti pouze 20%-30%. Jin\u00fdmi slovy, 70%-80% va\u0161eho \u00fabytku hmotnosti bude ur\u010deno t\u00edm, co j\u00edte a pijete, zbytek z\u00e1le\u017e\u00ed na va\u0161em cvi\u010debn\u00edm re\u017eimu.<\/span><\/p>\n

Z\u00e1v\u011br<\/b>\u00a0<\/span><\/h2>\n

V souvislosti s hubnut\u00edm st\u00e1le existuje mnoho dal\u0161\u00edch myln\u00fdch p\u0159edstav, kter\u00e9 jsem v tomto \u010dl\u00e1nku nezm\u00ednil, ale kter\u00e9 mnoz\u00ed z v\u00e1s st\u00e1le pova\u017euj\u00ed za fakta.<\/span><\/p>\n

<\/h2>\n

Pokud si nejste jisti n\u011bjakou \u201eb\u011b\u017enou p\u0159edstavou\u201c nebo c\u00edli hubnut\u00ed, doporu\u010duji v\u00e1m promluvit si s odborn\u00fdm dietologem nebo tren\u00e9rem.<\/span><\/p>\n

<\/h2>\n

Prvn\u00ed krok m\u016f\u017eete ud\u011blat hned te\u010f a p\u0159ihl\u00e1sit se k odb\u011bru. <\/span>kou\u010dov\u00e1n\u00ed zdarma<\/span><\/a> s dne\u0161n\u00edm profesion\u00e1lem IFBB.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

Losing weight requires you to be committed to certain lifestyle changes such as sticking to a healthy diet, regular exercise and some others. Unfortunately some of us have over the years been stuck to some wrong ideologies about losing weight.   In this article, I will be listing and debunking six of these common half-truths […] V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2661,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,69],"tags":[],"class_list":{"0":"post-2568","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-training"},"yoast_head":"\nBusting 6 Common Diet And Exercise Myths - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Discover the truth behind common diet and exercise myths in this informative guide.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/boreni-6-beznych-mytu-dieta-a-cviceni\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Busting 6 Common Diet And Exercise Myths - 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