{"id":3870,"date":"2018-11-16T18:14:20","date_gmt":"2018-11-16T17:14:20","guid":{"rendered":"https:\/\/schudnihravo.sk\/?p=3870"},"modified":"2018-11-16T18:14:20","modified_gmt":"2018-11-16T17:14:20","slug":"ako-rychlo-schudnut","status":"publish","type":"post","link":"https:\/\/beta.bluedot.sk\/?p=3870","title":{"rendered":"Ako r\u00fdchlo schudn\u00fa\u0165 4 kil\u00e1"},"content":{"rendered":"

Ako r\u00fdchlo schudn\u00fa\u0165 4 kil\u00e1?<\/strong> A pre\u010do nie 5 alebo 10 kilogramov? Preto\u017ee je to \u00faplne jedno, postup je rovnak\u00fd. Na ot\u00e1zku, ktor\u00fa sme dostali od na\u0161ej followerky na Instagrame “Pora\u010fte mi, ako r\u00fdchlo schudn\u00fa\u0165 4 kil\u00e1”<\/strong> odpoved\u00e1 n\u00e1\u0161 spolupracovn\u00edk Matej Le\u0161\u010dinsk\u00fd<\/a><\/strong><\/span>.<\/p>\n

Ak sa v\u00e1m \u010dl\u00e1nok nechce \u010d\u00edta\u0165, vypo\u010dujte si ho ako podcast<\/p>\n[spreaker type=player resource=”show_id=3470046″ width=”100%” height=”200px” theme=”light” playlist=”false” playlist-continuous=”false” autoplay=”false” live-autoplay=”false” chapters-image=”true” episode-image-position=”right” hide-logo=”false” hide-likes=”false” hide-comments=”false” hide-sharing=”false” hide-download=”true”]\n

Pre zdrav\u00e9 chudnutie je d\u00f4le\u017eitej\u0161ia strava ako cvi\u010denie<\/strong><\/h2>\n

Ur\u010dite ste sa u\u017e stretli s tvrden\u00edm, \u017ee z\u00e1kladom pre zdrav\u00e9 chudnutie<\/a> <\/span>je z v\u00e4\u010d\u0161ej \u010dasti (asi 80 %) strava a z men\u0161ej \u010dasti (asi 20 %) cvi\u010denie. A ja nem\u00f4\u017eem inak ako s\u00fahlasi\u0165. Strava je mimoriadne d\u00f4le\u017eit\u00e1. Najd\u00f4le\u017eitej\u0161ou a v\u0161ade sa opakuj\u00facou z\u00e1sadou je, \u017ee denne by ste mali skonzumova\u0165 menej kal\u00f3ri\u00ed ako ich po\u010das d\u0148a sp\u00e1lite. Jedine tak dosiahnete tzv. kalorick\u00fd deficit a \u00fabytok na v\u00e1he. <\/span><\/p>\n

\"Pri

Fotografia: Syda Productions | Dreamstime.com<\/p><\/div>\n

Po\u010d\u00edtanie a kontrola denn\u00e9ho pr\u00edjmu kal\u00f3ri\u00ed je preto d\u00f4le\u017eitou s\u00fa\u010das\u0165ou chudnutia, a to najm\u00e4 zo za\u010diatku, k\u00fdm sa nedostanete do potrebnej rutiny oh\u013eadom porci\u00ed a mno\u017estva jedla. Samozrejme, jes\u0165 by ste nemali v\u0161etko, \u010do v\u00e1m pr\u00edde pod ruku, \u010do je, ver\u00edm, pre ve\u013ea \u013eud\u00ed extr\u00e9mne n\u00e1ro\u010dn\u00e9. D\u00f4le\u017eit\u00e9 je v\u0161ak odstr\u00e1ni\u0165 zo stravy v\u0161etky umel\u00e9 a spracovan\u00e9 potraviny. Naopak, nalo\u017ete si na tanier \u010derstv\u00e9 ovocie, zeleninu, kvalitn\u00e9 bielkoviny<\/strong><\/span><\/a> a tuky.<\/span><\/p>\n

Ak chcete r\u00fdchlo a zdravo schudn\u00fa\u0165, pam\u00e4tajte si, \u017ee nie je d\u00f4le\u017eit\u00e9 len to, \u010do jete, ale aj to, ako jete<\/span><\/h3>\n

Av\u0161ak nie je d\u00f4le\u017eit\u00e9 len to, \u010do jete, ale aj to, ako jete. Na jedlo by ste si mali n\u00e1js\u0165 \u010das, sadn\u00fa\u0165 si k nemu, mali by ste jes\u0165 pomaly a v \u017eiadnom pr\u00edpade by ste ho do seba nemali \u201cnah\u00e1dza\u0165\u201d. Sna\u017ete sa pri jedle nerobi\u0165 ani \u017eiadne in\u00e9 aktivity, ktor\u00fdmi by ste sa zbyto\u010dne rozpty\u013eovali. A samozrejme nezab\u00fadajte na pitn\u00fd re\u017eim,  voda<\/strong><\/a><\/span> <\/span>\u00a0je pri chudnut\u00ed mimoriadne d\u00f4le\u017eit\u00e1!<\/span><\/p>\n

\"Ako

Fotografia: Artem Oleshko | 123RF.com<\/p><\/div>\n

Pohyb – Najlep\u0161ie v\u00fdsledky pri chudnut\u00ed prin\u00e1\u0161a kombin\u00e1cia kardio a silov\u00fd tr\u00e9ning<\/h3>\n

\u010eal\u0161\u00edm d\u00f4le\u017eit\u00fdm faktorom pri chudnut\u00ed je <\/span>pohy<\/span><\/strong>b<\/strong><\/span><\/span><\/a>, konkr\u00e9tne kardio<\/a> a taktie\u017e silov\u00fd tr\u00e9ning<\/span><\/strong><\/a>. Je v\u0161ak potrebn\u00e9 zbavi\u0165 sa predsudkov, \u017ee kardio = \u00fabytok tuku a silov\u00e9 tr\u00e9ningy = budovanie svalov a pr\u00edrastok hmotnosti. Kardio a silov\u00e9 tr\u00e9ningy s\u00fa dva odli\u0161n\u00e9 typy cvi\u010denia. \u00daspechom pre stratu hmotnosti, \u00fabytok tuku a \u010do najlep\u0161\u00ed v\u00fdsledok je kombin\u00e1cia oboch. <\/span><\/span><\/p>\n

Ke\u010f doch\u00e1dza k \u00fabytku v\u00e1hy, v\u00e4\u010d\u0161inou ide o \u00fabytok tukov a z\u00e1rove\u0148 aj svalov. Silov\u00fdm tr\u00e9ningom nielen\u017ee sp\u00e1lite kal\u00f3rie, ale z\u00e1rove\u0148 \u201cvybudujete\u201d svaly. Nehanbite sa a pou\u017e\u00edvajte vy\u0161\u0161ie v\u00e1hy. Vykon\u00e1vajte 8-12 opakovan\u00ed, do tr\u00e9ningov zap\u00e1jajte izolovan\u00e9 cviky a jednotliv\u00e9 cviky sp\u00e1jajte do tzv. supers\u00e9ri\u00ed. Najlep\u0161ie je robi\u0165 kardio a silov\u00e9 tr\u00e9ningy v samostatn\u00fdch d\u0148och. Ak v\u0161ak m\u00e1te probl\u00e9m n\u00e1js\u0165 si po\u010das t\u00fd\u017ed\u0148a dostatok \u010dasu, v rovnakom dni m\u00f4\u017ee kardio sprev\u00e1dza\u0165 aj silov\u00fd tr\u00e9ning. Najlep\u0161ie, ak p\u00f4jde o tzv. intervalov\u00fd tr\u00e9ning (HIIT tr\u00e9ning), ktor\u00fd je r\u00fdchly a mimoriadne \u00fa\u010dinn\u00fd.<\/span><\/span><\/p>\n

\"po

Fotografia: @rw.studios | Unsplash<\/p><\/div>\n

Nezabudnite na regener\u00e1ciu organizmu po tr\u00e9ningu<\/h3>\n

Po vy\u010derp\u00e1vaj\u00facom tr\u00e9ningu je ale potrebn\u00e9 si aj dostato\u010dne odd\u00fdchnu\u0165 a da\u0165 telu \u010das zregenerova\u0165.<\/mark><\/strong><\/a> Ak budete po\u010das d\u0148a poci\u0165ova\u0165 \u00fanavu a nebudete ma\u0165 dostatok energie<\/a><\/span>, pri cvi\u010den\u00ed nevyd\u00e1te maximum, alebo ho pre istotu \u00faplne vynech\u00e1te. Navy\u0161e, vy\u010derpanej\u0161\u00ed m\u00f4\u017eete \u0165a\u017e\u0161ie robi\u0165 zdrav\u00e9 rozhodnutia alebo odol\u00e1va\u0165 l\u00e1kav\u00fdm ma\u0161krt\u00e1m. Doprajte si preto zasl\u00fa\u017een\u00e9 dni vo\u013ena a aspo\u0148 7 hodinov\u00fd sp\u00e1nok.<\/span><\/p>\n

 <\/p>\n[content id=4238][\/content]\n","protected":false},"excerpt":{"rendered":"

Ako r\u00fdchlo schudn\u00fa\u0165 4 kil\u00e1? A pre\u010do nie 5 alebo 10 kilogramov? Preto\u017ee je to \u00faplne jedno, postup je rovnak\u00fd. Na ot\u00e1zku, ktor\u00fa sme dostali od na\u0161ej followerky na Instagrame “Pora\u010fte mi, ako r\u00fdchlo schudn\u00fa\u0165 4 kil\u00e1” odpoved\u00e1 n\u00e1\u0161 spolupracovn\u00edk Matej Le\u0161\u010dinsk\u00fd. Ak sa v\u00e1m \u010dl\u00e1nok nechce \u010d\u00edta\u0165, vypo\u010dujte si ho ako podcast [spreaker type=player […]<\/p>\n","protected":false},"author":4,"featured_media":3890,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[78,2,80,8],"tags":[76,77,79,81,82,83,84,85,86,87,88,89,90],"yoast_head":"\nAko r\u00fdchlo schudn\u00fa\u0165 4 kil\u00e1 | N\u00e1vod na chudnutie | schudnihravo.sk<\/title>\n<meta name=\"description\" content=\"Ako r\u00fdchlo schudn\u00fa\u0165 4 kil\u00e1? Praktick\u00fd n\u00e1vod na zdrav\u00e9 a chudnutie. Z\u00e1kladom pre \u00fabytok hmotnosti je \u00faprava stravy, pohyb a pitn\u00fd re\u017eim.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beta.bluedot.sk\/?p=3870\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako r\u00fdchlo schudn\u00fa\u0165 4 kil\u00e1?\" \/>\n<meta property=\"og:description\" content=\"A pre\u010do nie 5 alebo 10 kilogramov? Preto\u017ee je to \u00faplne jedno, postup je rovnak\u00fd. 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