{"id":6718,"date":"2024-06-25T17:11:19","date_gmt":"2024-06-25T15:11:19","guid":{"rendered":"https:\/\/martinkonvicka.cz\/?p=6718"},"modified":"2024-06-25T17:24:22","modified_gmt":"2024-06-25T15:24:22","slug":"jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje","status":"publish","type":"post","link":"https:\/\/martinkonvicka.cz\/en\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/","title":{"rendered":"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE"},"content":{"rendered":"
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Co se v \u010dl\u00e1nku dozv\u00edte? <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t
CO TVO\u0158\u00cd ENERGETICK\u00dd V\u00ddDEJ LIDSK\u00c9HO T\u011aLA?

\nCO JE TO BAZ\u00c1LN\u00cd METABOLISMUS A PRO\u010c JE D\u016eLE\u017dIT\u00dd?

\nPRO\u010c VZNIK\u00c1 JOJO EFEKT?

\nOVLIV\u0147UJE HUBNUT\u00cd ENERGETICK\u00dd V\u00ddDEJ?

\nPRO\u010c NEHUBNU, KDY\u017d CVI\u010c\u00cdM 2 X T\u00ddDN\u011a?

\nJAK D\u00c1VKOVAT SACHARIDY A B\u00cdLKOVINY, ABYCHOM ZV\u00dd\u0160ILI ENERGETICK\u00dd V\u00ddDEJ?

\nPRO\u010c NEN\u00cd EFEKTIVN\u00cd HUBNOUT RYCHLE?


\n\n\n\n<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Co je to energie a energetick\u00e1 rovnov\u00e1ha v lidsk\u00e9m t\u011ble?<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Energie<\/b> je schopnost hmoty konat pr\u00e1ci. Kalorie je jednotka energie. Jedna kalorie je mno\u017estv\u00ed tepla, kter\u00e9 je nutn\u00e9 pro zv\u00fd\u0161en\u00ed teploty jednoho gramu vody o jeden stupe\u0148 celsia.<\/p>

ENERGETICK\u00c1 ROVNOV\u00c1HA V T\u011aLE<\/b><\/p>

Abychom udr\u017eeli svoji v\u00e1hu je nutn\u00e9 m\u00edt ENERGETICK\u00dd P\u0158\u00cdJEM<\/strong> (v\u0161e co sn\u00edme nebo vypijeme)\u00a0 roven ENERGETICK\u00c9MU V\u00ddDEJI<\/strong> (energie, kterou n\u00e1\u0161 organismus spot\u0159ebuje p\u0159i vykon\u00e1v\u00e1n\u00ed fyzick\u00fdch aktivit a funkc\u00ed t\u011bla).<\/p>

Z dan\u00e9 rovnice je jasn\u00e9, \u017ee pokud chceme hubnout nebo alespo\u0148 udr\u017eet v\u00e1hu, je nutn\u00e9 zv\u00fd\u0161it energeitck\u00fd v\u00fddej (d\u00e1le jen “EV”) ! Ale jak na to? Poj\u010fme se pod\u00edvat co EV tvo\u0159\u00ed.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

SLO\u017dKY ENERGETICK\u00c9HO V\u00ddDEJE<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

TERMICK\u00dd EFEKT J\u00cdDLA <\/b>(d\u00e1le jen “TEF”)\u00a0 – energie pot\u0159ebn\u00e1 k tr\u00e1ven\u00ed potravy. P\u0159i hubnut\u00ed je ni\u017e\u0161\u00ed zpravidla ni\u017e\u0161\u00ed, proto\u017ee j\u00edme m\u00e9n\u011b.<\/p>

D\u016fle\u017eit\u00e9 je v\u011bd\u011bt, \u017ee b\u00edlkoviny maj\u00ed nejvy\u0161\u0161\u00ed TEF<\/strong> (a\u017e 6- ti n\u00e1sobn\u00fd oproti sacharid\u016fm a tuk\u016fm). Proto nav\u00fd\u0161en\u00edm b\u00edlkovin ve strav\u011b dojde k vy\u0161\u0161\u00edmu EV!<\/p>

CVI\u010cEBN\u00cd AKTIVITA – Jak\u00e1koliv pl\u00e1novan\u00e1 pohybov\u00e1 aktivita – j\u00f3ga, silov\u00fd tr\u00e9nink, kolo apod. Z p\u0159ilo\u017een\u00e9ho obr\u00e1zku je patrn\u00e9, \u017ee cvi\u010debn\u00ed aktivity tvo\u0159\u00ed pouze 5-10% celkov\u00e9ho EV. Proto, kdy\u017e cvi\u010d\u00edme 2x t\u00fddn\u011b je m\u00e1lo pravd\u011bpodobn\u00e9, \u017ee budeme hubnout!
<\/b><\/p>

PR\u016eM\u011aRN\u00dd V\u00ddDEJ P\u0158I CVI\u010cEBN\u00cdCH AKTIVIT\u00c1CH<\/strong><\/p>

Silov\u00fd tr\u00e9nink <\/b>1 hod (mu\u017e) – pr\u016fm\u011brn\u00fd v\u00fddej cca 480 – 640 kcal. Regenerac\u00ed po silov\u00e9m tr\u00e9ninku, kter\u00e1 trv\u00e1 cca 1 – 2 dny spot\u0159ebujeme dal\u0161\u00edch cca 100kcal\/den (Mackenzie-Shalders, 2020). Nav\u00edc 1 kg svalov\u00e9 hmoty spot\u0159ebuje cca 13 kcal\/den.<\/p>

Vytrvalostn\u00ed tr\u00e9nink <\/b>1 hod, mu\u017e (60% intenzity – VO2max) – pr\u016fm\u011brn\u00fd v\u00fddej cca 560 kcal. Regenerac\u00ed po vytrvalostn\u00ed tr\u00e9ninku, kter\u00e1 trv\u00e1 zpravidla 1 den spot\u0159ebujeme cca 35 kcal\/den (Mare\u0161, 2014).<\/p>

HIIT (high intensity interval training – kruhov\u00fd tr\u00e9nink<\/strong> 1 hod, mu\u017e (30x1min z\u00e1te\u017e\/1 min odpo\u010dinek) – pr\u016fm\u011brn\u00fd v\u00fddej cca 800 Kcal. Regenerac\u00ed po HIIT kruhov\u00e9m tr\u00e9ninku 110 kcal\/1 den.<\/p>

Z hlediska energetick\u00e9ho v\u00fddeje vych\u00e1z\u00ed nejl\u00e9pe vysokointenzivn\u00ed kruhov\u00fd tr\u00e9nink. Jeho nev\u00fdhodou je velk\u00e1 n\u00e1ro\u010dnost a slo\u017eit\u00e9 m\u011b\u0159en\u00ed postupu v tr\u00e9ninku.<\/p>

Silov\u00fd tr\u00e9nink m\u00e1 v\u00fdhodu v n\u00e1r\u016fstu svalov\u00e9 hmoty, kter\u00e1 zvy\u0161uje baz\u00e1ln\u00ed metabolismus.\u00a0<\/b><\/p>

Pro stanoven\u00ed ide\u00e1ln\u00ed pohybov\u00e9 aktivity pro hubnut\u00ed jsou kl\u00ed\u010dov\u00e9 preference ka\u017ed\u00e9ho jedince. “Kdy\u017e ho to bav\u00ed bude m\u00edt i v\u011bt\u0161\u00ed motivaci.”\u00a0<\/p>

NECVI\u010cEBN\u00cd AKTIVITA – <\/b>Jak\u00e1koliv fyzick\u00e1 aktivita b\u011bhem dne vyjma cvi\u010debn\u00edch aktivit. V pr\u016fb\u011bhu hubnut\u00ed se podv\u011bdom\u011b pohybujeme m\u00e9n\u011b (rozd\u00edl mezi hubnouc\u00ed a p\u0159ib\u00edraj\u00edc\u00ed skupinou a\u017e 2000kcal\/den) (Loeffelholz,2022)!<\/p>

BAZ\u00c1LN\u00cd METABOLISMUS <\/b>(d\u00e1le jen “BM”) – minim\u00e1ln\u00ed energetick\u00e1 pot\u0159eba pro udr\u017een\u00ed z\u00e1kladn\u00edch fyziologick\u00fdch funkc\u00ed (srdce, pl\u00edce, svaly, tr\u00e1ven\u00ed, tvorba tepla apod.).<\/p>

Zauj\u00edm\u00e1 nejv\u011bt\u0161\u00ed mno\u017estv\u00ed EV (50 – 70 %).<\/p>

Pr\u016fm\u011brn\u00e1 hodnota BM je 1200-2400 kcal\/24 hod (5000-10000 kJ\/24hod). Z\u00e1le\u017e\u00ed na pohlav\u00ed, v\u011bku, velikosti t\u011bla a na tr\u00e9novanosti jedince.<\/p>

Z v\u00fd\u0161e uveden\u00e9ho je patrn\u00e9, \u017ee kl\u00ed\u010dovou slo\u017ekou EV (a\u017e 70%) je baz\u00e1ln\u00ed metabolismus.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Pro\u010d p\u0159i hubnut\u00ed kles\u00e1 energetick\u00fd v\u00fddej?<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Hubnut\u00ed je pro t\u011blo v\u00fdrazn\u00e1 zm\u011bna, kter\u00e9 se p\u0159izp\u016fsobuje. T\u011blo m\u00e1 mechanismus, jak \u201cut\u00e1hnout kohoutky\u201d a \u0161et\u0159it energii (sn\u00ed\u017eit EV). Po skon\u010den\u00ed hubnut\u00ed, kdy se navr\u00e1t\u00edme na sv\u016fj obvykl\u00fd p\u0159\u00edjem j\u00eddla, bude p\u0159etrv\u00e1vat sn\u00ed\u017een\u00fd EV. Z toho d\u016fvodu budeme rychleji p\u0159ib\u00edrat a bude vznikat tzv. JOJO efekt.<\/strong><\/p>

Jak\u00e9 slo\u017eky EV klesaj\u00ed?<\/strong><\/p>

  • Kles\u00e1 termick\u00fd efekt j\u00eddla <\/b>(V pr\u016fb\u011bhu hubnut\u00ed j\u00edme m\u00e9n\u011b, proto t\u011blo nebude pot\u0159ebovat tolik energie na tr\u00e1ven\u00ed potravy).
    <\/b><\/li>
  • Kles\u00e1 necvi\u010debn\u00ed aktivita <\/b>(V pr\u016fb\u011bhu hubnut\u00ed podv\u011bdom\u011b kles\u00e1 na\u0161e pohybov\u00e1 aktivita. Rad\u011bji budeme sed\u011bt doma ne\u017e se p\u016fjdeme proj\u00edt. T\u011blo takto \u0161et\u0159\u00ed energii (Weigle,1988; Loeffelholz,2022).<\/li>
  • Kles\u00e1 baz\u00e1ln\u00ed metabolismus kv\u016fli<\/strong> klesaj\u00edc\u00edmu mno\u017estv\u00ed svalov\u00e9 a tukov\u00e9 tk\u00e1n\u011b <\/b>(V pr\u016fb\u011bhu hubnut\u00ed n\u00e1m ub\u00fdv\u00e1 jak tukov\u00e1 tk\u00e1\u0148, tak i svalov\u00e1. Ob\u011b jsou energeticky aktivn\u00ed, tud\u00ed\u017e doch\u00e1z\u00ed ke sn\u00ed\u017een\u00ed EV.)
    <\/b><\/li>
  • Kles\u00e1 baz\u00e1ln\u00ed metabolismus kv\u016fli<\/strong> metabolick\u00e9 adaptaci <\/b>(Kehler, 2016). T\u011blo se p\u0159izp\u016fsobuje hubnut\u00ed a doch\u00e1z\u00ed k hormon\u00e1ln\u00edm a bun\u011b\u010dn\u00fdm zm\u011bn\u00e1m (Trexler, 2023).<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t\t
    \n\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t

    Pro\u010d p\u0159i hubnut\u00ed kles\u00e1 baz\u00e1ln\u00ed metabolismus?\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t\t
    \n\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t\t\t\t\t

    Je patrn\u00e9, \u017ee v pr\u016fb\u011bhu hubnut\u00ed doch\u00e1z\u00ed k poklesu baz\u00e1ln\u00edho metabolismu nad r\u00e1mec redukovan\u00e9 tukov\u00e9 a svalov\u00e9 hmoty. Na obr\u00e1zku 2 a 3 je zobrazen pokles BM u kulturisty a bikiny fitness v pr\u016fb\u011bhu “hubnouc\u00edho obdob\u00ed”.<\/p>

    K poklesu BM doch\u00e1z\u00ed kv\u016fli metabolick\u00e9 adaptaci (Trexler, 2023). Ta je zp\u016fsobena:<\/p>

    1. Hormon\u00e1ln\u00edmi zm\u011bnam<\/b>i (kles\u00e1 mno\u017estv\u00ed hormon\u016f \u0161t\u00edtn\u00e9 \u017el\u00e1zy, leptinu, testosteronu, inzulinu apod.)<\/li>
    2. Zv\u00fd\u0161enou efektivitou bun\u011b\u010dn\u00fdch elektr\u00e1ren (mitochondri\u00ed)<\/b> – energie se pou\u017eije v\u00edce na \u201cpohyb\u201d a m\u00e9n\u011b na teplo.<\/li><\/ol>

      ad1. Z hlediska poklesu BM je kl\u00ed\u010dov\u00fd pokles hormon\u016f \u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/strong> (trijodtyronin T3, tyroxin T4), kter\u00e9 bezprost\u0159edn\u011b ovliv\u0148uj\u00ed baz\u00e1ln\u00ed metabolismus tak, \u017ee \u201czvy\u0161uj\u00ed popt\u00e1vku t\u011blesn\u00fdch bun\u011bk po energii\u201d. Pokud se zvy\u0161uje popt\u00e1vka, v\u00edce energie je spot\u0159ebov\u00e1no, \u010d\u00edm\u017e vzr\u016fst\u00e1 energetick\u00fd v\u00fddej (Haper, 2008).<\/p>

      Dal\u0161\u00ed kl\u00ed\u010dov\u00fd hormon je leptin<\/strong>, kter\u00fd je produkov\u00e1n v tukov\u00fdch bu\u0148k\u00e1ch. Bezprost\u0159edn\u011b ovliv\u0148uje hormony \u0161t\u00edtn\u00e9 \u017el\u00e1zy a m\u00e1 vliv na v\u011bt\u0161\u00ed pocit hladu, kdy\u017e je ho v t\u011ble m\u00e1lo. To mimo jin\u00e9 p\u0159isp\u00edv\u00e1 k psychick\u00e9 nepohod\u011b, kter\u00e1 d\u011bl\u00e1 z hubnut\u00ed je\u0161t\u011b n\u00e1ro\u010dn\u011bj\u0161\u00ed proces.<\/p>

      ad2.\u00a0 P\u0159i hubnut\u00ed se zv\u00fd\u0161\u00ed efektivita bun\u011b\u010dn\u00fdch elektr\u00e1ren (Mitochondri\u00ed). Ty vytvo\u0159\u00ed m\u00e9n\u011b tepla na \u00fakor v\u011bt\u0161\u00edho mno\u017estv\u00ed energie, kterou t\u011blo m\u016f\u017ee vyu\u017e\u00edt\u00a0 <\/b>(Vidal-Puig, 1999). To m\u016f\u017ee b\u00fdt odpov\u011b\u010f na to, pro\u010d maj\u00ed hubnouc\u00ed lid\u00e9 probl\u00e9m se zah\u0159\u00e1t.<\/p>

      \u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

      \n\t\t\t\t\t\t
      \n\t\t\t\t\t
      \n\t\t\t
      \n\t\t\t\t\t\t
      \n\t\t\t\t
      \n\t\t\t\t\t\t\t\t\t

      Obr. 2: Pokles Baz\u00e1ln\u00edho metabolismu u kulturisty <\/b>(Schoenfeld, 2020)<\/p>

      Na obr\u00e1zku 2 je patrn\u00fd pokles BM u kulturisty v pr\u016fb\u011bhu p\u0159edz\u00e1vodn\u00edho “hubnouc\u00edho” obdob\u00ed (1. – 7. m\u011bs\u00edc) a jeho n\u00e1sledn\u00e9 zv\u00fd\u0161en\u00ed po z\u00e1vodn\u00edm “nab\u00edrac\u00edm” obdob\u00ed (8.-.12. m\u011bs\u00edc).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

      \n\t\t\t
      \n\t\t\t\t\t\t
      \n\t\t\t\t
      \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
      \n\t\t\t\t\t\t
      \n\t\t\t\t\t
      \n\t\t\t
      \n\t\t\t\t\t\t
      \n\t\t\t\t
      \n\t\t\t\t\t\t\t\t\t

      Obr. 3: Pokles Baz\u00e1ln\u00edho metabolismu u bikiny fitness <\/b>(Tinsley, 2019)<\/p>

      Na obr\u00e1zku 3 je patrn\u00fd pokles BM u bikiny fitness v pr\u016fb\u011bhu p\u0159edz\u00e1vodn\u00edho “hubnouc\u00edho” obdob\u00ed (0. – 130. den) a jeho n\u00e1sledn\u00e9 zv\u00fd\u0161en\u00ed po z\u00e1vodn\u00edm “nab\u00edrac\u00edm” obdob\u00ed (130. – 250. den).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

      \n\t\t\t
      \n\t\t\t\t\t\t
      \n\t\t\t\t
      \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
      \n\t\t\t\t\t\t
      \n\t\t\t\t\t
      \n\t\t\t
      \n\t\t\t\t\t\t
      \n\t\t\t\t
      \n\t\t\t\t\t

      jak sn\u00ed\u017eit pokles EV v pr\u016fb\u011bhu hubnut\u00ed?\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
      \n\t\t\t\t\t\t
      \n\t\t\t\t\t
      \n\t\t\t
      \n\t\t\t\t\t\t
      \n\t\t\t\t
      \n\t\t\t\t\t\t\t\t\t
      • Termick\u00fd efekt j\u00eddla<\/b> – Zv\u00fd\u0161\u00edme mno\u017estv\u00ed konzumovan\u00fdch b\u00edlkovin.<\/li>
      • Cvi\u010debn\u00ed aktivity – <\/b>Zv\u00fd\u0161\u00edme mno\u017estv\u00ed pohybov\u00fdch aktivit nebo za\u0159ad\u00edme vysokointenzivn\u00ed kruhov\u00e9 tr\u00e9ninky, kde spot\u0159ebujeme v\u00edce energie za stejnou dobu trv\u00e1n\u00ed tr\u00e9ninku.<\/li>
      • Necvi\u010debn\u00ed aktivity <\/b>– Vyu\u017eijeme krokom\u011br, kter\u00fd n\u00e1m hodnot\u00ed mno\u017estv\u00ed aktivity v pr\u016fb\u011bhu dne. D\u016fle\u017eit\u00e1 je ch\u016fze m\u00edsto dopravn\u00edch prost\u0159edk\u016f \u010di fyzick\u00e1 pr\u00e1ce (zahr\u00e1dka\u0159en\u00ed, pr\u00e1ce na dom\u011b…)<\/li>
      • Baz\u00e1ln\u00ed metabolismus – <\/b>Jednou z mo\u017enost\u00ed je konzumace stimulant\u016f (k\u00e1va, \u010daj , kakao, synefrine), kter\u00e9 ovliv\u0148uj\u00ed sympatick\u00e9 nervstvo, ale vznik\u00e1 na nich z\u00e1vislost a p\u0159i nadm\u011brn\u00e9 konzumaci se sni\u017euje jejich efekt. Efektivn\u011bj\u0161\u00ed je manipulace s tempem hubnut\u00ed a p\u0159eru\u0161ov\u00e1n\u00ed hubnut\u00ed r\u00e1mci dn\u00ed a\u017e t\u00fddn\u016f (Cheat a Refeed days)<\/strong>, kter\u00e9 si vysv\u011btl\u00edme v n\u00e1sleduj\u00edc\u00edm odstavci.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
        \n\t\t\t\t
        \n\t\t\t\t\t
        manipulace s tempem hubnut\u00ed - pomal\u00e9 hubnut\u00ed je efektivn\u011bj\u0161\u00ed\n<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
        \n\t\t\t\t
        \n\t\t\t\t\t\t\t\t\t

        Garthe (2011) porovn\u00e1val 2 skupiny osob. 1. skupina hubla 0,7% sv\u00e9 v\u00e1hy 8,5 t\u00fddne. 2. skupina hubla 1,4% sv\u00e9 v\u00e1hy 5 t\u00fddn\u016f. 1. skupina m\u011bla n\u00e1r\u016fst sval\u016f, s\u00edly a v\u00fd\u0161ky v\u00fdskoku. 2. skupina m\u011bla \u00fabytek sval\u016f, s\u00edla a v\u00fd\u0161ka v\u00fdskoku se nezm\u011bnila. I p\u0159es to, \u017ee ob\u011b skupiny zhubly stejn\u00e9 mno\u017estv\u00ed kilogram\u016f, 1. skupina zv\u00fd\u0161ila svoji s\u00edlu a mno\u017estv\u00ed sval\u016f.<\/p>

        Mero (2010) porovn\u00e1val 2 skupiny \u017een. 1. skupina hubla 0,5 kg\/t\u00fdden. 2. skupina hubla 1 kg\/t\u00fdden. 1.skupina m\u011bla men\u0161\u00ed pokles voln\u00e9ho testosteronu a leptinu. Pomalej\u0161\u00ed tempo hubnut\u00ed tedy vedlo k men\u0161\u00edmu “rozhozen\u00ed” hormon\u016f, \u010d\u00edm\u017e do\u0161lo k men\u0161\u00edmu poklesu BM.<\/p>

        Doporu\u010duje se hubnout 0,5 – 1 % sv\u00e9 v\u00e1hy za t\u00fdden. P\u0159i rychlej\u0161\u00edm tempu hubnut\u00ed je v\u011bt\u0161\u00ed riziko poklesu BM a jojo efektu.<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

        \n\t\t\t\t
        \n\t\t\t\t\t

        Refeed days a cheat days pro efektivn\u00ed hubnut\u00ed<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
        \n\t\t\t\t
        \n\t\t\t\t\t\t\t\t\t

        Refeed day – <\/b>J\u00edm sv\u016fj norm\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem nebo cca 10% nad n\u011bj. P\u0159\u00edjem zv\u00fd\u0161\u00edm p\u0159edev\u0161\u00edm formou sacharid\u016f !!!<\/p>

        Cheat day<\/b> – J\u00edm intuitivn\u011b a nepo\u010d\u00edt\u00e1m kalorie.<\/p>

        Davoodi (2014) porovn\u00e1val 2 skupiny osob – 1. skupina konzumovala 6 t\u00fddn\u016f o 45% m\u00e9n\u011b. Po ka\u017ed\u00fdch 2 t\u00fddnech za\u0159adila 3 refeed dny. 2. skupina konzumovala o 55% m\u00e9n\u011b v kuse po dobu 6 t\u00fddn\u016f . 1.\u00a0 skupina navzdory vy\u0161\u0161\u00edmu en. p\u0159\u00edjmu zhubla v\u00edce kilogram\u016f a udr\u017eela vy\u0161\u0161\u00ed baz\u00e1ln\u00ed metabolismus!!!<\/p>

        Byrne (2018) porovn\u00e1val 2 skupiny osob – 1. skupina 16 t\u00fddn\u016f hubla. 2. skupina hubla 30 t\u00fddn\u016f z toho 1 t\u00fdden hubla \/ 1 t\u00fdden m\u011bla norm\u00e1ln\u00ed p\u0159\u00edjem. Navzodry tomu, \u017ee \u010dist\u00fd \u010das hubnut\u00ed byl u obou skupin stejn\u00fd, 2.skupina zhubla v\u00edce tuku (12 kg oproti 8kg) a m\u011bla men\u0161\u00ed pokles BM.
        <\/b><\/p>

        Pro men\u0161\u00ed pokles BM a men\u0161\u00ed riziko jojo efektu je ide\u00e1ln\u00ed za\u0159adit Refeed day na 1 a\u017e 2 dny v t\u00fddnu.<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

        \n\t\t\t\t
        \n\t\t\t\t\t

        Z\u00e1v\u011br\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
        \n\t\t\t\t
        \n\t\t\t\t\t\t\t\t\t

        Hubnut\u00ed je v\u00fdrazn\u00e1 zm\u011bna pro organismus, kter\u00fd na to reaguje \u201cuta\u017een\u00edm kohoutk\u016f\u201d. P\u0159edev\u0161\u00edm kles\u00e1 energetick\u00fd v\u00fddej p\u0159i necvi\u010debn\u00edch aktivit\u00e1ch a sni\u017euje se baz\u00e1ln\u00ed metabolismus.<\/strong><\/p>

        Vyu\u017e\u00edvejte pomal\u00e9 tempo hubnut\u00ed a p\u0159eru\u0161ov\u00e1n\u00ed hubnut\u00ed (cheat a refeed days) pro sn\u00ed\u017een\u00ed poklesu BM a sn\u00ed\u017een\u00ed rizika jojo efektu. Za\u0159azujte silov\u00fd tr\u00e9nink, proto\u017ee n\u00e1r\u016fstem sval\u016f p\u0159isp\u011bjete ke zv\u00fd\u0161en\u00ed BM.
        <\/strong><\/p>

        \u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

        \n\t\t\t\t
        \n\t\t\t\t\t\t\t\t\t

        Reference:<\/b>\u00a0<\/p>

        1. MacKenzie-Shalders, K., Kelly, J. T., So, D., Coffey, V. G., & Byrne, N. M. (2020). The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. Journal of Sports Sciences<\/i>, 38<\/i>(14), 1635\u20131649.<\/div><\/li>
        2. von Loeffelholz C, Birkenfeld AL. Non-Exercise Activity Thermogenesis in Human Energy Homeostasis. [Updated 2022 Nov 25]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000<\/li>
        3. Weigle, D. S., Sande, K. J., Iverius, P. H., Monsen, E. R., & Brunzell, J. D. (1988). Weight loss leads to a marked decrease in nonresting energy expenditure in ambulatory human subjects. Metabolism: clinical and experimental<\/i>, 37<\/i>(10), 930\u2013936<\/li>
        4. Trexler, E.(2023). <\/em>The Metabolic Adaptation Manual: Problems, Solutions, and Life After Weight Loss. Z\u00edskano 20.4.2024 z https:\/\/www.strongerbyscience.com\/metabolic-adaptation<\/em><\/li>
        5. Harper ME, Seifert EL. Thyroid hormone effects on mitochondrial energetics. Thyroid. 2008 Feb;18(2):145-56.<\/li>
        6. \u00a0Vidal-Puig, A., Rosenbaum, M., Considine, R. C., Leibel, R. L., Dohm, G. L., & Lowell, B. B. (1999). Effects of obesity and stable weight reduction on UCP2 and UCP3 gene expression in humans. Obesity research<\/i><\/li>
        7. Schoenfeld, B. J., Alto, A., Grgic, J., Tinsley, G., Haun, C. T., Campbell, B. I., Escalante, G., Sonmez, G. T., Cote, G., Francis, A., & Trexler, E. T. (2020). Alterations in Body Composition, Resting Metabolic Rate, Muscular Strength, and Eating Behavior in Response to Natural Bodybuilding Competition Preparation: A Case Study. Journal of strength and conditioning research<\/i>, 34<\/i>(11), 3124\u20133138.<\/li>
        8. Tinsley, G. M., Trexler, E. T., Smith-Ryan, A. E., Paoli, A., Graybeal, A. J., Campbell, B. I., & Schoenfeld, B. J. (2019). Changes in Body Composition and Neuromuscular Performance Through Preparation, 2 Competitions, and a Recovery Period in an Experienced Female Physique Athlete. Journal of strength and conditioning research<\/i>, 33<\/i>(7), 1823\u20131839.<\/li>
        9. Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104.<\/div><\/li>
        10. Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, Karila TA. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010<\/li>
        11. Davoodi SH, Ajami M, Ayatollahi SA, Dowlatshahi K, Javedan G, Pazoki-Toroudi HR. Calorie shifting diet versus calorie restriction diet: a comparative clinical trial study. Int J Prev Med. 2014 Apr;5(4):447-56.<\/li>
        12. Byrne NM, Sainsbury A, King NA, Hills AP, Wood RE. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes (Lond). 2018 Feb;42(2):129-138<\/li>
        13. Mare\u0161, M.(2014). <\/em>High-intensity interval training a metabolismus tuk\u016f. Z\u00edskano 20.4.2024 z http:\/\/coretraining.cz\/2014\/04\/high-intensity-interval-training-a-metabolismus-tuku\/<\/em><\/li><\/ol>

          <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

          JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE Co se v \u010dl\u00e1nku dozv\u00edte? CO TVO\u0158\u00cd ENERGETICK\u00dd V\u00ddDEJ LIDSK\u00c9HO T\u011aLA? CO JE TO BAZ\u00c1LN\u00cd METABOLISMUS A PRO\u010c JE D\u016eLE\u017dIT\u00dd? PRO\u010c VZNIK\u00c1 JOJO EFEKT? OVLIV\u0147UJE HUBNUT\u00cd ENERGETICK\u00dd V\u00ddDEJ? PRO\u010c NEHUBNU, KDY\u017d CVI\u010c\u00cdM 2 X T\u00ddDN\u011a? JAK D\u00c1VKOVAT SACHARIDY A B\u00cdLKOVINY, ABYCHOM ZV\u00dd\u0160ILI ENERGETICK\u00dd V\u00ddDEJ? PRO\u010c NEN\u00cd EFEKTIVN\u00cd […]<\/p>","protected":false},"author":6,"featured_media":6764,"comment_status":"open","ping_status":"closed","sticky":false,"template":"elementor_canvas","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"plain-container","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"disabled","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\nJAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE - Martin Konvi\u010dka<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/martinkonvicka.cz\/en\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE - Martin Konvi\u010dka\" \/>\n<meta property=\"og:description\" content=\"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE Co se v \u010dl\u00e1nku dozv\u00edte? CO TVO\u0158\u00cd ENERGETICK\u00dd V\u00ddDEJ LIDSK\u00c9HO T\u011aLA? CO JE TO BAZ\u00c1LN\u00cd METABOLISMUS A PRO\u010c JE D\u016eLE\u017dIT\u00dd? PRO\u010c VZNIK\u00c1 JOJO EFEKT? OVLIV\u0147UJE HUBNUT\u00cd ENERGETICK\u00dd V\u00ddDEJ? PRO\u010c NEHUBNU, KDY\u017d CVI\u010c\u00cdM 2 X T\u00ddDN\u011a? JAK D\u00c1VKOVAT SACHARIDY A B\u00cdLKOVINY, ABYCHOM ZV\u00dd\u0160ILI ENERGETICK\u00dd V\u00ddDEJ? PRO\u010c NEN\u00cd EFEKTIVN\u00cd […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/martinkonvicka.cz\/en\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/\" \/>\n<meta property=\"og:site_name\" content=\"Martin Konvi\u010dka\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-25T15:11:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-25T15:24:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"857\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"mat\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"mat\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/\"},\"author\":{\"name\":\"mat\",\"@id\":\"https:\/\/martinkonvicka.cz\/#\/schema\/person\/0ce8368362801239075a80b8e5fcca3e\"},\"headline\":\"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE\",\"datePublished\":\"2024-06-25T15:11:19+00:00\",\"dateModified\":\"2024-06-25T15:24:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/\"},\"wordCount\":2242,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/martinkonvicka.cz\/#organization\"},\"image\":{\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/\",\"url\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/\",\"name\":\"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE - Martin Konvi\u010dka\",\"isPartOf\":{\"@id\":\"https:\/\/martinkonvicka.cz\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg\",\"datePublished\":\"2024-06-25T15:11:19+00:00\",\"dateModified\":\"2024-06-25T15:24:22+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#primaryimage\",\"url\":\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg\",\"contentUrl\":\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg\",\"width\":857,\"height\":500},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/martinkonvicka.cz\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/martinkonvicka.cz\/#website\",\"url\":\"https:\/\/martinkonvicka.cz\/\",\"name\":\"Martin Konvi\u010dka\",\"description\":\"tren\u00e9r, fitness coach Olomouc, cvi\u010den\u00ed, bolav\u00e1 z\u00e1da, hubnut\u00ed\",\"publisher\":{\"@id\":\"https:\/\/martinkonvicka.cz\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/martinkonvicka.cz\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/martinkonvicka.cz\/#organization\",\"name\":\"Martin Konvi\u010dka\",\"alternateName\":\"tren\u00e9r, fitness coach Olomouc\",\"url\":\"https:\/\/martinkonvicka.cz\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/martinkonvicka.cz\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2025\/04\/logo-Martin-Konvicka.png\",\"contentUrl\":\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2025\/04\/logo-Martin-Konvicka.png\",\"width\":300,\"height\":162,\"caption\":\"Martin Konvi\u010dka\"},\"image\":{\"@id\":\"https:\/\/martinkonvicka.cz\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/martinkonvicka.cz\/#\/schema\/person\/0ce8368362801239075a80b8e5fcca3e\",\"name\":\"mat\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/martinkonvicka.cz\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/a89811201d055f482412f835f4c121e6420a834ba2504a9bc80280fc6ab50147?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/a89811201d055f482412f835f4c121e6420a834ba2504a9bc80280fc6ab50147?s=96&d=mm&r=g\",\"caption\":\"mat\"},\"url\":\"https:\/\/martinkonvicka.cz\/en\/author\/mat\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE - Martin Konvi\u010dka","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/martinkonvicka.cz\/en\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/","og_locale":"en_US","og_type":"article","og_title":"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE - Martin Konvi\u010dka","og_description":"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE Co se v \u010dl\u00e1nku dozv\u00edte? CO TVO\u0158\u00cd ENERGETICK\u00dd V\u00ddDEJ LIDSK\u00c9HO T\u011aLA? CO JE TO BAZ\u00c1LN\u00cd METABOLISMUS A PRO\u010c JE D\u016eLE\u017dIT\u00dd? PRO\u010c VZNIK\u00c1 JOJO EFEKT? OVLIV\u0147UJE HUBNUT\u00cd ENERGETICK\u00dd V\u00ddDEJ? PRO\u010c NEHUBNU, KDY\u017d CVI\u010c\u00cdM 2 X T\u00ddDN\u011a? JAK D\u00c1VKOVAT SACHARIDY A B\u00cdLKOVINY, ABYCHOM ZV\u00dd\u0160ILI ENERGETICK\u00dd V\u00ddDEJ? PRO\u010c NEN\u00cd EFEKTIVN\u00cd […]","og_url":"https:\/\/martinkonvicka.cz\/en\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/","og_site_name":"Martin Konvi\u010dka","article_published_time":"2024-06-25T15:11:19+00:00","article_modified_time":"2024-06-25T15:24:22+00:00","og_image":[{"width":857,"height":500,"url":"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg","type":"image\/jpeg"}],"author":"mat","twitter_card":"summary_large_image","twitter_misc":{"Written by":"mat","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#article","isPartOf":{"@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/"},"author":{"name":"mat","@id":"https:\/\/martinkonvicka.cz\/#\/schema\/person\/0ce8368362801239075a80b8e5fcca3e"},"headline":"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE","datePublished":"2024-06-25T15:11:19+00:00","dateModified":"2024-06-25T15:24:22+00:00","mainEntityOfPage":{"@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/"},"wordCount":2242,"commentCount":0,"publisher":{"@id":"https:\/\/martinkonvicka.cz\/#organization"},"image":{"@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#primaryimage"},"thumbnailUrl":"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg","inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/","url":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/","name":"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE - Martin Konvi\u010dka","isPartOf":{"@id":"https:\/\/martinkonvicka.cz\/#website"},"primaryImageOfPage":{"@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#primaryimage"},"image":{"@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#primaryimage"},"thumbnailUrl":"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg","datePublished":"2024-06-25T15:11:19+00:00","dateModified":"2024-06-25T15:24:22+00:00","breadcrumb":{"@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#primaryimage","url":"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg","contentUrl":"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2024\/06\/kulturista-1.jpg","width":857,"height":500},{"@type":"BreadcrumbList","@id":"https:\/\/martinkonvicka.cz\/jak-zhubnout-bez-jojo-efektu-zaklady-energetickeho-vydeje\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/martinkonvicka.cz\/"},{"@type":"ListItem","position":2,"name":"JAK ZHUBNOUT BEZ JOJO EFEKTU? Z\u00c1KLADY ENERGETICK\u00c9HO V\u00ddDEJE"}]},{"@type":"WebSite","@id":"https:\/\/martinkonvicka.cz\/#website","url":"https:\/\/martinkonvicka.cz\/","name":"Martin Konvi\u010dka","description":"tren\u00e9r, fitness coach Olomouc, cvi\u010den\u00ed, bolav\u00e1 z\u00e1da, hubnut\u00ed","publisher":{"@id":"https:\/\/martinkonvicka.cz\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/martinkonvicka.cz\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/martinkonvicka.cz\/#organization","name":"Martin Konvi\u010dka","alternateName":"tren\u00e9r, fitness coach Olomouc","url":"https:\/\/martinkonvicka.cz\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/martinkonvicka.cz\/#\/schema\/logo\/image\/","url":"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2025\/04\/logo-Martin-Konvicka.png","contentUrl":"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2025\/04\/logo-Martin-Konvicka.png","width":300,"height":162,"caption":"Martin Konvi\u010dka"},"image":{"@id":"https:\/\/martinkonvicka.cz\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/martinkonvicka.cz\/#\/schema\/person\/0ce8368362801239075a80b8e5fcca3e","name":"mat","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/martinkonvicka.cz\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/a89811201d055f482412f835f4c121e6420a834ba2504a9bc80280fc6ab50147?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/a89811201d055f482412f835f4c121e6420a834ba2504a9bc80280fc6ab50147?s=96&d=mm&r=g","caption":"mat"},"url":"https:\/\/martinkonvicka.cz\/en\/author\/mat\/"}]}},"_links":{"self":[{"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/posts\/6718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/comments?post=6718"}],"version-history":[{"count":37,"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/posts\/6718\/revisions"}],"predecessor-version":[{"id":6762,"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/posts\/6718\/revisions\/6762"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/media\/6764"}],"wp:attachment":[{"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/media?parent=6718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/categories?post=6718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/martinkonvicka.cz\/en\/wp-json\/wp\/v2\/tags?post=6718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}