[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.n-joy.cz\/je-nejvyssi-cas-zacit-s-pripravami-na-plavkovou-sezonu\/#Article","mainEntityOfPage":"https:\/\/www.n-joy.cz\/je-nejvyssi-cas-zacit-s-pripravami-na-plavkovou-sezonu\/","headline":"Je nejvy\u0161\u0161\u00ed \u010das za\u010d\u00edt s p\u0159\u00edpravami na plavkovou sez\u00f3nu","name":"Je nejvy\u0161\u0161\u00ed \u010das za\u010d\u00edt s p\u0159\u00edpravami na plavkovou sez\u00f3nu","description":"L\u00e9to se kvapem bl\u00ed\u017e\u00ed a s t\u00edm, jak\u00e9 teploty ovl\u00e1dly za\u010d\u00e1tek dubna to vypad\u00e1, jako by u\u017e doopravdy klepalo na dve\u0159e. Doladit formu do plavek po\u0159\u00e1d st\u00edh\u00e1te, sta\u010d\u00ed se dr\u017eet n\u011bkolika z\u00e1kladn\u00edch pravidel a zimn\u00ed kila jsou pry\u010d. D\u00e1my, pokud se chcete zbavit p\u0159ebyte\u010dn\u00fdch kil, zapome\u0148te na jednor\u00e1zov\u00e9 detoxy, keto diety, j\u00eddeln\u00ed\u010dky na m\u00edru a […]","datePublished":"2024-04-11","dateModified":"2024-06-28","author":{"@type":"Person","@id":"https:\/\/www.n-joy.cz\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.n-joy.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/091b4d684e9af597ec9885a078917281e353fb1084ff05c94355123dbb14e899?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/091b4d684e9af597ec9885a078917281e353fb1084ff05c94355123dbb14e899?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"n-joy.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.n-joy.cz\/wp-content\/uploads\/hubnuti_FJ5zlI.jpg","url":"https:\/\/www.n-joy.cz\/wp-content\/uploads\/hubnuti_FJ5zlI.jpg","height":0,"width":0},"url":"https:\/\/www.n-joy.cz\/je-nejvyssi-cas-zacit-s-pripravami-na-plavkovou-sezonu\/","about":["Zdrav\u00ed"],"wordCount":663,"articleBody":"                 L\u00e9to se kvapem bl\u00ed\u017e\u00ed a s t\u00edm, jak\u00e9 teploty ovl\u00e1dly za\u010d\u00e1tek dubna to vypad\u00e1, jako by u\u017e doopravdy klepalo na dve\u0159e. Doladit formu do plavek po\u0159\u00e1d st\u00edh\u00e1te, sta\u010d\u00ed se dr\u017eet n\u011bkolika z\u00e1kladn\u00edch pravidel a zimn\u00ed kila jsou pry\u010d. D\u00e1my, pokud se chcete zbavit p\u0159ebyte\u010dn\u00fdch kil, zapome\u0148te na jednor\u00e1zov\u00e9 detoxy, keto diety, j\u00eddeln\u00ed\u010dky na m\u00edru a podobn\u00e9 nesmysly, kter\u00e9 nemaj\u00ed dlouhodob\u00fd charakter. Ano, strava je alfou a omegou zdrav\u00e9ho hubnut\u00ed, nen\u00ed v\u0161ak t\u0159eba d\u011blat z toho v\u011bdu. Upravte velikost porc\u00ed, jezte rozmanit\u011b, za\u0159a\u010fte pohyb. Dostanete se do kalorick\u00e9ho deficitu, d\u00edky kter\u00e9mu p\u016fjde v\u00e1ha dol\u016f.   Dr\u017ete se pravidla 80\/20, jezte pomalu a do polosyta Vyznat se v tom, kolik by toho m\u011bl \u010dlov\u011bk za den sn\u00edst, aby hubnul, to je ob\u010das o\u0159\u00ed\u0161ek. \u017deny \u010dasto vynech\u00e1vaj\u00ed potraviny, kter\u00e9 maj\u00ed r\u00e1dy a n\u011bkolik dn\u00ed j\u00ed m\u00e9n\u011b ne\u017e jejich t\u011blo pot\u0159ebuje. Tohle ale jednou t\u011blo nevydr\u017e\u00ed a je najednou p\u0159epadne nutk\u00e1n\u00ed vybagrovat celou lednici. Sna\u017ete se dr\u017eet pravidla 80\/20, tedy 80 % denn\u00edho p\u0159\u00edjmu naplnit zdrav\u00fdmi, v\u00fd\u017eivn\u00fdmi potravinami s rovnom\u011brn\u00fdm obsahem tuk\u016f, sacharid\u016f, a hlavn\u011b b\u00edlkovin a zbyl\u00fdch 20 % vyplnit \u010d\u00edmkoliv, co m\u00e1te r\u00e1dy, a\u0165 u\u017e je to t\u0159eba kousek \u010dokol\u00e1dy \u010di mal\u00fd bal\u00ed\u010dek chips\u016f. Na\u0161emu mozku chv\u00edli trv\u00e1, ne\u017e si uv\u011bdom\u00ed, \u017ee t\u011blo p\u0159ij\u00edm\u00e1 potravu. Proto \u010dasto, kdy\u017e do sebe rychle hod\u00edme ob\u011bd, c\u00edt\u00edme je\u0161t\u011b hlad nebo chu\u0165 na n\u011bco dal\u0161\u00edho. Sna\u017ete se tedy j\u00edst pomaleji, d\u00e1t t\u011bli v\u00edce \u010dasu na to, aby j\u00eddlo vst\u0159ebalo. Po hlavn\u00edch j\u00eddlech jako je ob\u011bd a ve\u010de\u0159e byste nem\u011bly c\u00edtit hlad, z\u00e1rove\u0148 byste se ale m\u011bly vyvarovat p\u0159ej\u00edd\u00e1n\u00ed.  Dostat do sebe v\u0161echny makro \u017eiviny nen\u00ed slo\u017eit\u00e9 Ujist\u011bte se, \u017ee d\u00e1v\u00e1te t\u011blu dostate\u010dn\u00fd p\u0159\u00edsun b\u00edlkovin, sacharid\u016f, zdrav\u00fdch tuk\u016f a vl\u00e1kniny. Nen\u00ed nutn\u00e9 v\u0161e zapisovat do kalorick\u00fdch tabulek a po\u010d\u00edtat ka\u017edou kilokalorii, pro ur\u010den\u00ed spr\u00e1vn\u00e9 velikosti porce v\u00e1m posta\u010d\u00ed tal\u00ed\u0159 a dla\u0148. Vyv\u00e1\u017een\u00e9 j\u00eddlo vypad\u00e1 n\u00e1sledovn\u011b:  p\u016flku tal\u00ed\u0159e zauj\u00edm\u00e1 ovoce a zelenina, \u010d\u00e1st velkou jako zav\u0159en\u00e1 p\u011bst zauj\u00edmaj\u00ed sacharidy (r\u00fd\u017ee, brambory, t\u011bstoviny, chl\u00e9b,…) \u010d\u00e1st velkou jako dla\u0148 bez prst\u016f zauj\u00edmaj\u00ed b\u00edlkoviny (maso, vysokoprocentn\u00ed \u0161unka, tofu, \u0159eck\u00fd jogurt nebo skyr, tvar\u016f\u017eky apod.) \u010d\u00e1st velkou jako palec od dlan\u011b po kone\u010dek prstu zauj\u00edmaj\u00ed tuky (o\u0159\u00ed\u0161ky, avok\u00e1do, kvalitn\u00ed olivov\u00fd olej,…) Takovou porci si dop\u0159ejte 3x a\u017e 4x denn\u011b. Pokud ten den i cvi\u010d\u00edte, jezte klidn\u011b p\u011btkr\u00e1t.   Nic nevypad\u00e1 v plavk\u00e1ch l\u00edp, ne\u017e zdrav\u00e1 a vysportovan\u00e1 postava Zhubnout m\u016f\u017eete i bez cvi\u010den\u00ed. Bude ale t\u0159eba dr\u017eet striktn\u011bj\u0161\u00ed dietu, nevyr\u00fdsujete svaly, a nav\u00edc se t\u00edm ochud\u00edte o spoustu z\u00e1bavy. Pro hubnut\u00ed je nejlep\u0161\u00ed takov\u00e1 pohybov\u00e1 aktivita, kter\u00e1 v\u00e1s bav\u00ed. Je \u00fapln\u011b jedno, jestli b\u011bh\u00e1te, chod\u00edte hr\u00e1t tenis, squah, jezd\u00edte na kole \u010di zved\u00e1te \u017eelezo v posilovn\u011b. Kvalitn\u00ed tr\u00e9nink se d\u00e1 dokonce odcvi\u010dit taky v ob\u00fdv\u00e1ku s dom\u00e1c\u00edm n\u00e1\u010din\u00edm. Pokud hled\u00e1te, \u010d\u00edm svoji dom\u00e1c\u00ed malou posilovni\u010dku vybavit, najdete to prav\u00e9 na str\u00e1nk\u00e1ch \u010desk\u00e9ho v\u00fdrobce sportovn\u00edho vybaven\u00ed \u2013 Nejsport.cz.Na jednom m\u00edst\u011b najdete jak pom\u016fcky pro dom\u00e1c\u00ed posilov\u00e1n\u00ed, tak i t\u0159eba rotopedy \u010di p\u00e1sy pro pob\u00edh\u00e1n\u00ed p\u0159ed televiz\u00ed. Ka\u017ed\u00fd si tam zkr\u00e1tka najde to sv\u00e9. Ve spolupr\u00e1ci s https:\/\/doplnkyvitality.cz\/.                                                                                                                                                                                                                                                                                                                                                                                                  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