{"id":3174,"date":"2024-10-30T16:36:31","date_gmt":"2024-10-30T15:36:31","guid":{"rendered":"https:\/\/www.bezdiety.blog\/ako-schudnut-za-tyzden\/"},"modified":"2024-11-19T15:58:03","modified_gmt":"2024-11-19T14:58:03","slug":"ako-schudnut-za-tyzden","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/","title":{"rendered":"Ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148: Je to v\u00f4bec mo\u017en\u00e9?"},"content":{"rendered":"\n<p>Pravdepodobne ka\u017ed\u00fd z n\u00e1s chcel r\u00fdchlo zhodi\u0165 nieko\u013eko k\u00edl &#8211; \u010di u\u017e na svadbu, dovolenku alebo in\u00fa \u0161peci\u00e1lnu pr\u00edle\u017eitos\u0165. Nie ka\u017ed\u00e9mu sa to v\u0161ak podarilo. V prvom rade je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee r\u00fdchle chudnutie so sebou prin\u00e1\u0161a ur\u010dit\u00e9 rizik\u00e1 a nemus\u00ed by\u0165 pre \u010dloveka v\u00f4bec prospe\u0161n\u00e9.   <strong>Pozrime sa bli\u017e\u0161ie na to, ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 bez toho, aby \u010dloveku hrozili zdravotn\u00e9 probl\u00e9my.<\/strong><\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Je_mozne_schudnut_za_tyzden\" >Je mo\u017en\u00e9 schudn\u00fa\u0165 za t\u00fd\u017ede\u0148?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Kolko_kilogramov_sa_da_zhodit_za_tyzden\" >Ko\u013eko kilogramov sa d\u00e1 zhodi\u0165 za t\u00fd\u017ede\u0148?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#3_tipy_ako_schudnut_za_tyzden_bez_zdravotnych_rizik\" >3 tipy, ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 bez zdravotn\u00fdch riz\u00edk<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#1_Upravte_si_svoj_jedalnicek\" >1) Upravte si svoj jed\u00e1lni\u010dek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#2_Cvicte\" >2) Cvi\u010dte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#3_Dbajte_na_zdravy_zivotny_styl\" >3) Dbajte na zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Ako_schudnut_2_kg_za_tyzden\" >Ako schudn\u00fa\u0165 2 kg za t\u00fd\u017ede\u0148?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Ako_schudnut_brucho_za_tyzden\" >Ako schudn\u00fa\u0165 brucho za t\u00fd\u017ede\u0148?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Ako_schudnut_za_tyzden_bez_diety\" >Ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 bez di\u00e9ty?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Ako_schudnut_za_tyzden_cvicenim\" >Ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 cvi\u010den\u00edm?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Ako_schudnut_za_tyzden_5_kg\" >Ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 5 kg?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Kolko_kg_sa_da_zhodit_za_tyzden\" >Ko\u013eko kg sa d\u00e1 zhodi\u0165 za t\u00fd\u017ede\u0148?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Ako_schudnut_za_tyzden_co_najrychlejsie\" >Ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 \u010do najr\u00fdchlej\u0161ie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Ako_schudnut_05_kg_za_tyzden\" >Ako schudn\u00fa\u0165 0,5 kg za t\u00fd\u017ede\u0148?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Kolko_schudnem_ak_nebudem_tyzden_jest\" >Ko\u013eko schudnem, ak nebudem t\u00fd\u017ede\u0148 jes\u0165?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-za-tyzden\/#Zdroje\" >Zdroje<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_mozne_schudnut_za_tyzden\"><\/span>Je mo\u017en\u00e9 schudn\u00fa\u0165 za t\u00fd\u017ede\u0148?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Uve\u010fme hne\u010f na za\u010diatku veci na prav\u00fa mieru. <strong>Za t\u00fd\u017ede\u0148 naozaj m\u00f4\u017eete schudn\u00fa\u0165, ale ne\u010dakajte \u017eiadne dramatick\u00e9 zmeny.<\/strong> Ke\u010f v\u00e1m do ob\u013e\u00faben\u00fdch \u0161iat alebo nohav\u00edc ch\u00fdba nieko\u013eko centimetrov, zvy\u010dajne pom\u00f4\u017ee t\u00fd\u017edenn\u00e1 redukcia.<\/p>\n\n<p>Chudnutie je v\u0161ak <strong>dlhodob\u00fd proces<\/strong>. Za t\u00fd\u017ede\u0148 svoje telo sk\u00f4r zbav\u00edte <strong>prebyto\u010dnej vody,<\/strong> kv\u00f4li ktorej sa m\u00f4\u017eete c\u00edti\u0165 ako gu\u013ea. Zbavi\u0165 sa ur\u010dit\u00fdch kilogramov tuku bolo, je a bude trochu n\u00e1ro\u010dnej\u0161ie a ur\u010dite v\u00e1m to zaberie <strong>viac \u010dasu ako len jeden t\u00fd\u017ede\u0148.<\/strong> <\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2024\/10\/hubnuti-za-tyden.jpg\" alt=\"Za t&#xFD;&#x17E;de&#x148; naozaj m&#xF4;&#x17E;ete schudn&#xFA;&#x165;, ale ne&#x10D;akajte &#x17E;iadne dramatick&#xE9; zmeny. Chudnutie je dlhodob&#xFD; proces. Za t&#xFD;&#x17E;de&#x148; sk&#xF4;r zbav&#xED;te svoje telo prebyto&#x10D;nej vody.  \" class=\"wp-image-3108\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/hubnuti-za-tyden.jpg 1200w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/hubnuti-za-tyden-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/hubnuti-za-tyden-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/hubnuti-za-tyden-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/hubnuti-za-tyden-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/hubnuti-za-tyden-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/hubnuti-za-tyden-800x420.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption><\/figcaption><\/figure>\n\n<p><strong>TIP: <a href=\"https:\/\/bezdiety.blog\/prumerne-spalene-kalorie\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/prumerne-spalene-kalorie\/\" rel=\"noreferrer noopener\">Priemern\u00fd po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed za de\u0148<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_kilogramov_sa_da_zhodit_za_tyzden\"><\/span>Ko\u013eko kilogramov sa d\u00e1 zhodi\u0165 za t\u00fd\u017ede\u0148?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Fyzicky je mo\u017en\u00e9 schudn\u00fa\u0165 a\u017e 7 kg za t\u00fd\u017ede\u0148. Ide v\u0161ak o <strong>drastick\u00e9 met\u00f3dy<\/strong> typick\u00e9 pre bojov\u00e9 \u0161porty, pri ktor\u00fdch mus\u00edte sp\u013a\u0148a\u0165 ur\u010dit\u00fa hmotnostn\u00fa kateg\u00f3riu. Treba poveda\u0165, \u017ee v\u0161etko sa to rob\u00ed   <strong>pod doh\u013eadom lek\u00e1rov. Nestanovujte si tak\u00e9to ciele a ur\u010dite sa nevenujte t\u00fdmto extr\u00e9mnym met\u00f3dam, preto\u017ee m\u00f4\u017eu vies\u0165 k ohrozeniu \u017eivotne d\u00f4le\u017eit\u00fdch funkci\u00ed. <\/strong><\/p>\n\n<p>Hoci na internete n\u00e1jdete mno\u017estvo di\u00e9t zameran\u00fdch na schudnutie 5 alebo dokonca 10 k\u00edl za t\u00fd\u017ede\u0148, s\u00fa \u00faplne mimo. V\u00e4\u010d\u0161inou v\u00e1s n\u00fatia jes\u0165 len vybran\u00e9 &#8222;tuko\u017er\u00fatske&#8220; potraviny, tak\u017ee jedin\u00e9, \u010do dosiahnete, je <strong>jojo efekt<\/strong> alebo <strong>nedostatok \u017eiv\u00edn<\/strong>. <\/p>\n\n<p><strong>Pre\u010d\u00edtajte si<\/strong>, <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/co-je-jojo-efekt\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/co-to-je-jojo-efekt\/\" rel=\"noreferrer noopener\">\u010do je to JOJO efekt a za ako dlho sa dostav\u00ed.<\/a><\/strong><\/p>\n\n<p>V skuto\u010dnosti <strong>m\u00f4\u017ee zdrav\u00fd \u010dlovek v priemere schudn\u00fa\u0165 pribli\u017ene 0,5 a\u017e 1 kilogram \u010dist\u00e9ho tuku za t\u00fd\u017ede\u0148.<\/strong> Pri spr\u00e1vnej \u00faprave stravy a cvi\u010den\u00ed m\u00f4\u017ee schudn\u00fa\u0165 viac, ale je to najm\u00e4 zbaven\u00edm sa <strong>prebyto\u010dnej vody a obsahu \u010driev<\/strong>.<\/p>\n\n<p><strong>O jednoduchom a pr\u00edjemnom chudnut\u00ed si m\u00f4\u017eete pre\u010d\u00edta\u0165 v knihe <a href=\"https:\/\/trenerzien.sk\/kniha\/\" data-type=\"link\" data-id=\"https:\/\/trenerzien.sk\/kniha\/\" target=\"_blank\" rel=\"noreferrer noopener\">PRE\u010cO \u017dENY NECHUDN\u00da<\/a><\/strong>. Ako umo\u017eni\u0165 telu vyu\u017e\u00edva\u0165 vlastn\u00e9 tuky ako prim\u00e1rny zdroj energie? To v\u0161etko a e\u0161te ove\u013ea viac rozober\u00e1 <strong><a href=\"https:\/\/trenerzien.sk\/kniha\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/trenerzien.sk\/kniha\/\" rel=\"noreferrer noopener\">autor knihy<\/a><\/strong>. <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_tipy_ako_schudnut_za_tyzden_bez_zdravotnych_rizik\"><\/span>3 tipy, ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 bez zdravotn\u00fdch riz\u00edk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zamerajte sa na <strong>zdrav\u00e9 a efekt\u00edvne chudnutie,<\/strong> aby telo neza\u017eilo \u0161ok. Najlep\u0161ie zo v\u0161etk\u00e9ho je, ak v\u0161etky \u010d\u00edsla hod\u00edte za hlavu. Je n\u00e1m v\u0161ak jasn\u00e9, \u017ee svoj \u00faspech mus\u00edte nie\u010d\u00edm mera\u0165. Ak teda chcete zosta\u0165 pri zhoden\u00fdch kilogramoch, <strong>stanovte si maxim\u00e1lne -2 kilogramy za t\u00fd\u017ede\u0148<\/strong>.   <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Upravte_si_svoj_jedalnicek\"><\/span>1) Upravte si svoj jed\u00e1lni\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Ako by mal vyzera\u0165 v\u00e1\u0161 jed\u00e1lni\u010dek, ak chcete na\u0161tartova\u0165 chudnutie za t\u00fd\u017ede\u0148? Nie je to tak\u00e9 zlo\u017eit\u00e9, ako si mo\u017eno pr\u00e1ve teraz mysl\u00edte. Zapam\u00e4tajte si jednu vec: <strong>Hladovanie nikdy nie je rie\u0161enie<\/strong>. Ke\u010f si to uvedom\u00edte, zamerajte sa na:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Zn\u00ed\u017eenie pr\u00edjmu kal\u00f3ri\u00ed<\/strong> &#8211; mus\u00edte sp\u00e1li\u0165 viac kal\u00f3ri\u00ed, ako prijmete. Odpor\u00fa\u010dame jes\u0165 potraviny bohat\u00e9 na vl\u00e1kninu, ktor\u00e9 v\u00e1m dodaj\u00fa pocit s\u00fdtosti. Pom\u00f4c\u0165 by v\u00e1m mohlo aj vedenie denn\u00edka, do ktor\u00e9ho si budete zapisova\u0165 v\u0161etko, \u010do zjete, a teda aj ko\u013eko mus\u00edte sp\u00e1li\u0165.  <\/li>\n\n\n\n<li><strong>Viac bielkov\u00edn<\/strong> &#8211; bielkoviny s\u00fa z\u00e1kladom svalovej hmoty a pom\u00e1haj\u00fa zr\u00fdch\u013eova\u0165 metabolizmus. Do svojho jed\u00e1lni\u010dka zara\u010fte kuracie m\u00e4so, ryby, vajcia, tofu a strukoviny. <\/li>\n\n\n\n<li><strong>Menej jednoduch\u00fdch sacharidov<\/strong> &#8211; obmedzte pr\u00edjem jednoduch\u00fdch cukrov a bieleho pe\u010diva. Nahra\u010fte ich celozrnn\u00fdmi produktami, zeleninou a ovoc\u00edm. <\/li>\n\n\n\n<li><strong>Ve\u013ea zeleniny<\/strong> &#8211; zelenina je pln\u00e1 vl\u00e1kniny, podporuje tr\u00e1venie a udr\u017euje v\u00e1s dlh\u0161ie s\u00fdte. V\u00fdbornou vo\u013ebou je brokolica, \u0161pen\u00e1t alebo paprika. <\/li>\n\n\n\n<li><strong>Dostatok vody<\/strong> &#8211; pite ve\u013ea vody, ktor\u00e1 pom\u00e1ha vyplavova\u0165 tox\u00edny z tela a m\u00f4\u017ee zn\u00ed\u017ei\u0165 pocit hladu. \u00daplne zabudnite na sladk\u00e9 n\u00e1poje. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-2-kila.jpg\" alt=\"Mus&#xED;te sp&#xE1;li&#x165; viac kal&#xF3;ri&#xED;, ako prijmete. Odpor&#xFA;&#x10D;ame jes&#x165; potraviny bohat&#xE9; na vl&#xE1;kninu, ktor&#xE9; v&#xE1;s zas&#xFD;tia. Pom&#xF4;c&#x165; by v&#xE1;m mohlo aj vedenie denn&#xED;ka, do ktor&#xE9;ho si budete zapisova&#x165; v&#x161;etko, &#x10D;o zjete, a teda aj to, ko&#x13E;ko mus&#xED;te sp&#xE1;li&#x165;.  \" class=\"wp-image-3110\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-2-kila.jpg 1200w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-2-kila-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-2-kila-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-2-kila-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-2-kila-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-2-kila-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-2-kila-800x420.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption><\/figcaption><\/figure>\n\n<p><strong>TIP: Ak neviete alebo nechcete dlho prem\u00fd\u0161\u013ea\u0165 nad t\u00fdm, \u010do zdrav\u00e9ho uvari\u0165 pri chudnut\u00ed, pou\u017eite <a href=\"https:\/\/trenerzien.sk\/generator\/\" data-type=\"link\" data-id=\"https:\/\/trenerzien.sk\/generator\/\" target=\"_blank\" rel=\"noopener\">gener\u00e1tor receptov<\/a> od fitnes tr\u00e9nera Daniela \u010cmela.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Cvicte\"><\/span>2) Cvi\u010dte<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Cvi\u010denie je \u010fal\u0161ou d\u00f4le\u017eitou s\u00fa\u010das\u0165ou toho, ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148. Cvi\u010denie mo\u017eno nepatr\u00ed medzi va\u0161e kon\u00ed\u010dky, ale <strong>pri chudnut\u00ed sa bez neho nezaob\u00eddete.<\/strong> Navy\u0161e, pohyb je ove\u013ea viac ako len tvrd\u00e1 pr\u00e1ca. Sme presved\u010den\u00ed, \u017ee si n\u00e1jdete aktivitu, ktor\u00e1 v\u00e1s bude naozaj bavi\u0165:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Kardio cvi\u010denie<\/strong> &#8211; Beh, pl\u00e1vanie alebo bicyklovanie s\u00fa \u00faplne ide\u00e1lne na spa\u013eovanie kal\u00f3ri\u00ed. Sta\u010d\u00ed v\u0161ak aj r\u00fdchla ch\u00f4dza aspo\u0148 30 min\u00fat denne. <\/li>\n\n\n\n<li><strong>Silov\u00fd tr\u00e9ning<\/strong> &#8211; Cvi\u010denie s vlastnou v\u00e1hou alebo zdv\u00edhanie \u010diniek pom\u00e1ha budova\u0165 svaly a zr\u00fdch\u013euje metabolizmus. Ve\u013emi \u00fa\u010dinn\u00e9 s\u00fa drepy, kliky alebo plank (doska). <\/li>\n\n\n\n<li><strong>HIIT tr\u00e9ningy<\/strong> &#8211; Intenz\u00edvny intervalov\u00fd tr\u00e9ning kombinuje kr\u00e1tke \u00faseky intenz\u00edvneho cvi\u010denia s kr\u00e1tkymi prest\u00e1vkami. Napr\u00edklad 30 sek\u00fand rob\u00edte angli\u010d\u00e1ky a 10 sek\u00fand odpo\u010d\u00edvate. M\u00f4\u017eete vymyslie\u0165 nespo\u010detn\u00e9 mno\u017estvo kombin\u00e1ci\u00ed a prisp\u00f4sobi\u0165 si tak HIIT tr\u00e9ning svojim mo\u017enostiam.  <\/li>\n<\/ul>\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/tepova-frekvence\/\" rel=\"noreferrer noopener\">M\u00e1 va\u0161a srdcov\u00e1 frekvencia vplyv na chudnutie?<\/a><\/strong><\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-cvicenim.jpg\" alt=\"Cvi&#x10D;enie je &#x10F;al&#x161;ou d&#xF4;le&#x17E;itou s&#xFA;&#x10D;as&#x165;ou toho, ako schudn&#xFA;&#x165; za t&#xFD;&#x17E;de&#x148;. Cvi&#x10D;enie mo&#x17E;no nepatr&#xED; medzi va&#x161;e kon&#xED;&#x10D;ky, ale pri chudnut&#xED; sa bez neho nezaob&#xED;dete.  \" class=\"wp-image-3112\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-cvicenim.jpg 1200w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-cvicenim-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-cvicenim-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-cvicenim-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-cvicenim-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-cvicenim-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden-cvicenim-800x420.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption><\/figcaption><\/figure>\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165: <a href=\"https:\/\/www.bezdiety.blog\/sk\/fitness-motivacia\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/fitness-motivace\/\" rel=\"noreferrer noopener\">7 tipov, ktor\u00e9 v\u00e1s motivuj\u00fa k cvi\u010deniu<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Dbajte_na_zdravy_zivotny_styl\"><\/span>3) Dbajte na zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Chudnutie nie je len o di\u00e9te a cvi\u010den\u00ed, ale aj o <strong>va\u0161om celkovom \u017eivotnom \u0161t\u00fdle.<\/strong> Pestujte si vo svojom \u017eivote zdrav\u00e9 n\u00e1vyky a nezab\u00fadajte na:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Dostatok sp\u00e1nku<\/strong> &#8211; Kvalitn\u00fd sp\u00e1nok je d\u00f4le\u017eit\u00fd pre regener\u00e1ciu a spr\u00e1vne fungovanie metabolizmu. Sna\u017ete sa spa\u0165 7 a\u017e 8 hod\u00edn denne. <\/li>\n\n\n\n<li><strong>Zn\u00ed\u017eenie stresu<\/strong> &#8211; Stres m\u00f4\u017ee vies\u0165 k prejedaniu. Vysk\u00fa\u0161ajte relaxa\u010dn\u00e9 techniky, napr\u00edklad jogu alebo medit\u00e1ciu. Ve\u013emi pom\u00e1haj\u00fa aj prech\u00e1dzky v pr\u00edrode.  <\/li>\n\n\n\n<li><strong>Obmedzte alkohol<\/strong> &#8211; Alkohol obsahuje ve\u013ea kal\u00f3ri\u00ed a m\u00f4\u017ee v\u00fdrazne spomali\u0165 proces chudnutia. Sk\u00faste ho aspo\u0148 na t\u00fd\u017ede\u0148 \u00faplne vyradi\u0165, zvy\u010dajne to nie je v\u00f4bec \u0165a\u017ek\u00e9. <\/li>\n<\/ul>\n\n<p><strong>Pre\u010d\u00edtajte si tie\u017e, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/jak-casto-cvicit-a-posilovat-pri-hubnuti\/\" rel=\"noreferrer noopener\">ako \u010dasto cvi\u010di\u0165 a posil\u0148ova\u0165 pri chudnut\u00ed<\/a>.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1730105957556\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_schudnut_2_kg_za_tyzden\"><\/span>Ako schudn\u00fa\u0165 2 kg za t\u00fd\u017ede\u0148?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ak h\u013ead\u00e1te \u00fa\u010dinn\u00fd sp\u00f4sob, ako schudn\u00fa\u0165 2 kg za t\u00fd\u017ede\u0148, mus\u00edte urobi\u0165 nieko\u013eko zmien v jed\u00e1lni\u010dku a za\u010da\u0165 cvi\u010di\u0165. Zn\u00ed\u017ete pr\u00edjem kal\u00f3ri\u00ed, vyh\u00fdbajte sa cukrom, tukom a pridajte do svojho jed\u00e1lni\u010dka viac zeleniny a bielkov\u00edn. Cvi\u010di\u0165 by ste mali aspo\u0148 30 min\u00fat denne, ide\u00e1lne kombinova\u0165 kardio cvi\u010denie a silov\u00fd tr\u00e9ning. Chudn\u00fa\u0165 by ste mali za\u010da\u0165 naozaj pomaly, aby ste si nevypestovali zdravotn\u00e9 probl\u00e9my.   <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1730105910142\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_schudnut_brucho_za_tyzden\"><\/span>Ako schudn\u00fa\u0165 brucho za t\u00fd\u017ede\u0148?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ke\u010f chcete vyrie\u0161i\u0165 probl\u00e9m s dopnut\u00edm oble\u010denia cez brucho za t\u00fd\u017ede\u0148, venujte pozornos\u0165 kombin\u00e1cii spr\u00e1vnej stravy a cvi\u010denia. Vyhnite sa nad\u00favaj\u00facim potravin\u00e1m, zn\u00ed\u017ete pr\u00edjem soli a cukru a pite ve\u013ea vody. Kardio cvi\u010denia dopl\u0148te \u0161pecifick\u00fdmi cvikmi na brucho, ako s\u00fa sklapova\u010dky a plank. Nezameriavajte sa v\u0161ak len na oblas\u0165 brucha, ale na cel\u00e9 telo.   <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1730105923111\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_schudnut_za_tyzden_bez_diety\"><\/span>Ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 bez di\u00e9ty?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Aj bez pr\u00edsnej di\u00e9ty je mo\u017en\u00e9 schudn\u00fa\u0165 za t\u00fd\u017ede\u0148. Dopl\u0148te svoju stravu o bielkoviny, zeleninu a potraviny bohat\u00e9 na vl\u00e1kninu. Vyh\u00fdbajte sa nezdrav\u00fdm cukrom a tukom. Nezabudnite by\u0165 fyzicky akt\u00edvni a pite ve\u013ea vody.   <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1730105929854\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_schudnut_za_tyzden_cvicenim\"><\/span>Ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 cvi\u010den\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ak chcete schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 najm\u00e4 cvi\u010den\u00edm, zamerajte sa na intenz\u00edvny kardio tr\u00e9ning &#8211; beh, pl\u00e1vanie alebo HIIT (High-Intensity Interval Training). Dopl\u0148te ich silov\u00fdm tr\u00e9ningom, ktor\u00fd pom\u00f4\u017ee spa\u013eova\u0165 tuky a budova\u0165 svaly. Cvi\u010dte aspo\u0148 1 hodinu denne a nezab\u00fadajte na regener\u00e1ciu. Chudnutie sa v\u0161ak nezaob\u00edde bez zmeny stravy a celkov\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu.   <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1730105975936\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_schudnut_za_tyzden_5_kg\"><\/span>Ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 5 kg?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>V\u0161etky di\u00e9ty alebo cvi\u010debn\u00e9 pl\u00e1ny zameran\u00e9 na to, ako schudn\u00fa\u0165 5 kg za t\u00fd\u017ede\u0148, s\u00fa ve\u013emi nezdrav\u00e9. Tak\u00e9to r\u00fdchle chudnutie je sk\u00f4r o strate vody a svalov ako o strate tuku. Ak z nejak\u00e9ho d\u00f4vodu potrebujete schudn\u00fa\u0165 to\u013eko kilogramov za t\u00fd\u017ede\u0148, v\u017edy sa o tom pora\u010fte s odborn\u00edkom.  <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1730105999442\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Kolko_kg_sa_da_zhodit_za_tyzden\"><\/span>Ko\u013eko kg sa d\u00e1 zhodi\u0165 za t\u00fd\u017ede\u0148?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Pri zdravom chudnut\u00ed \u010dlovek schudne 0,5 a\u017e 1 kg za t\u00fd\u017ede\u0148. R\u00fdchlej\u0161ie chudnutie m\u00f4\u017ee vies\u0165 k jojo efektu a zdravotn\u00fdm probl\u00e9mom. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1730106009857\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_schudnut_za_tyzden_co_najrychlejsie\"><\/span>Ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 \u010do najr\u00fdchlej\u0161ie?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ak \u010dlovek dodr\u017eiava zdrav\u00e9 stravovacie a pohybov\u00e9 n\u00e1vyky, m\u00f4\u017ee schudn\u00fa\u0165 maxim\u00e1lne 2 kg za t\u00fd\u017ede\u0148 (niektor\u00ed m\u00f4\u017eu schudn\u00fa\u0165 3 kg). Strava bohat\u00e1 na bielkoviny, vl\u00e1kninu a zeleninu by sa mala kombinova\u0165 s kardio a silov\u00fdm tr\u00e9ningom. Mali by ste pi\u0165 ve\u013ea vody a vyh\u00fdba\u0165 sa cukrom a rafinovan\u00fdm sacharidom.  <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1730106021032\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_schudnut_05_kg_za_tyzden\"><\/span>Ako schudn\u00fa\u0165 0,5 kg za t\u00fd\u017ede\u0148?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Zn\u00ed\u017ete denn\u00fd pr\u00edjem kal\u00f3ri\u00ed a zv\u00fd\u0161te fyzick\u00fa aktivitu. Doprajte si vyv\u00e1\u017een\u00fa stravu, pravideln\u00fd pohyb a dostatok vody. Tento pr\u00edstup je zdrav\u00fd a dlhodobo udr\u017eate\u013en\u00fd.  <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1730106029772\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Kolko_schudnem_ak_nebudem_tyzden_jest\"><\/span>Ko\u013eko schudnem, ak nebudem t\u00fd\u017ede\u0148 jes\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ak nebudete jes\u0165 cel\u00fd t\u00fd\u017ede\u0148, va\u0161e telo bude str\u00e1ca\u0165 najm\u00e4 vodu a svalov\u00fa hmotu, \u010do je ve\u013emi nezdrav\u00e9. Tak\u00fdto sp\u00f4sob chudnutia naozaj neodpor\u00fa\u010dame, preto\u017ee m\u00f4\u017ee vies\u0165 k zdravotn\u00fdm komplik\u00e1ci\u00e1m. <\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje\"><\/span>Zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>KIM, Ju Young. Optimal diet strategies for weight loss and weight loss maintenance. <em>Journal of obesity &amp; metabolic syndrome<\/em>, 2021, 30.1: 20. <\/p>\n\n<p>RAMAGE, Stephanie, et al. Healthy strategies for successful weight loss and weight maintenance: a systematic review. <em>Applied Physiology, Nutrition, and Metabolism<\/em>, 2014, 39.1: 1-20. <\/p>\n\n<p>ROSS, Kathryn M., et al. Week-to-week predictors of weight loss and regain. <em>Health Psychology<\/em>, 2019, 38.12: 1150. <\/p>\n\n<p>REYNOLDS, Gretchen. To Lose Weight With Exercise, Aim for 300 Minutes a Week. <em>International New York Times<\/em>, 2020, NA-NA. <\/p>\n\n<p>PETROFSKY, Jerrold; BATT, Jennifer. Weight loss and cardiovascular fitness during a 1-week diet and exercise program. <em>diabetes<\/em>, 2006, 5: 8. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u00fdba v\u00e1m p\u00e1r centimetrov na zapnutie nejak\u00e9ho k\u00fasku z v\u00e1\u0161ho \u0161atn\u00edka? Potom by v\u00e1s mohlo zauj\u00edma\u0165, ako schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 bez zdravotn\u00fdch riz\u00edk. <\/p>\n","protected":false},"author":2,"featured_media":3117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36,22,46],"tags":[],"class_list":{"0":"post-3174","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut","8":"category-motivace","9":"category-motivacia"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-zhubnout-za-tyden.jpg","author_info":{"display_name":"Ane\u017eka Karvanov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/anezka\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/3174","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=3174"}],"version-history":[{"count":5,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/3174\/revisions"}],"predecessor-version":[{"id":3186,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/3174\/revisions\/3186"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/3117"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=3174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=3174"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=3174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}