{"id":13593,"date":"2025-05-07T10:23:55","date_gmt":"2025-05-07T08:23:55","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/?p=13593"},"modified":"2026-06-27T03:33:49","modified_gmt":"2026-06-27T01:33:49","slug":"jak-zhubnout-bricho","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/jak-zhubnout-bricho\/","title":{"rendered":"Jak zhubnout b\u0159icho: V\u011bdecky ov\u011b\u0159en\u00e9 tipy, kter\u00e9 skute\u010dn\u011b funguj\u00ed"},"content":{"rendered":"<h3 class=\"wp-block-heading\">Pro\u010d se tuk ukl\u00e1d\u00e1 pr\u00e1v\u011b na b\u0159i\u0161e?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">T\u011blo si vyb\u00edr\u00e1, kam ulo\u017e\u00ed p\u0159ebyte\u010dnou energii. Oblast b\u0159icha je &#8222;obl\u00edben\u00e1&#8220; kv\u016fli hormon\u00e1ln\u00edmu vlivu (zejm\u00e9na stresov\u00e9ho kortizolu), genetice i \u017eivotn\u00edmu stylu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161patn\u00e1 strava s p\u0159ebytkem jednoduch\u00fdch cukr\u016f a tuk\u016f<\/li>\n\n\n\n<li>nedostatek pohybu<\/li>\n\n\n\n<li>chronick\u00fd stres a m\u00e1lo sp\u00e1nku<\/li>\n\n\n\n<li>hormon\u00e1ln\u00ed nerovnov\u00e1ha (nap\u0159. u \u017een po 40)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">6 kl\u00ed\u010dov\u00fdch krok\u016f, jak <a href=\"https:\/\/revolucnicviceni.cz\/en\/rychle-zhubnout-bricho\/\">zhubnout b\u0159icho<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-previsle-bricho\/\">effectively<\/a><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. <strong>Omezte cukry a zpracovan\u00e9 sacharidy<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pe\u010divo, t\u011bstoviny, sladkosti \u2013 to v\u0161e se rychle m\u011bn\u00ed na tuk. M\u00edsto nich s\u00e1hn\u011bte po <strong>komplexn\u00edch sacharidech<\/strong> \u2013 ovesn\u00e9 vlo\u010dky, lu\u0161t\u011bniny, quinoa, zelenina.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. <strong>Zvy\u0161te p\u0159\u00edjem b\u00edlkovin<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00edlkoviny (vejce, ryby, libov\u00e9 maso, tofu) sni\u017euj\u00ed chu\u0165 k j\u00eddlu, podporuj\u00ed metabolismus a <strong>pom\u00e1haj\u00ed budovat svaly<\/strong> \u2013 kter\u00e9 spaluj\u00ed v\u00edce energie i v klidu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. <strong>Za\u0159a\u010fte spr\u00e1vn\u00fd pohyb \u2013 silov\u00fd i intervalov\u00fd<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kardio je fajn, ale samo o sob\u011b nesta\u010d\u00ed. <a href=\"https:\/\/app.revolucnicviceni.cz\/\" title=\"\"><strong>Strength training<\/strong> a <strong>HIIT<\/strong><\/a> (intervalov\u00e9 cvi\u010den\u00ed) spaluj\u00ed tuk efektivn\u011bji \u2013 i hodiny po cvi\u010den\u00ed. Sta\u010d\u00ed 20 minut denn\u011b.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4. <strong>Zam\u011b\u0159te se na <a href=\"https:\/\/revolucnicviceni.cz\/en\/core-cviceni\/\">st\u0159ed t\u011bla<\/a> (core)<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed jako prkno (plank), \u0161ikm\u00e9 zkracova\u010dky nebo deep squat s aktivac\u00ed b\u0159i\u0161n\u00edch sval\u016f <strong>zpev\u0148uj\u00ed a formuj\u00ed pas<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">5. <strong>Sp\u011bte minim\u00e1ln\u011b 7 hodin denn\u011b<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nedostatek sp\u00e1nku zvy\u0161uje hladinu hladu a zhor\u0161uje metabolismus tuk\u016f. Sp\u00e1nek je <strong>neviditeln\u00fd spalova\u010d tuk\u016f<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">6. <strong>Jezte podle pl\u00e1nu \u2013 ne n\u00e1hodn\u011b<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nepravideln\u00fd re\u017eim, vynech\u00e1v\u00e1n\u00ed j\u00eddel a ve\u010dern\u00ed p\u0159ej\u00edd\u00e1n\u00ed zpomaluje metabolismus. Naopak <strong>individu\u00e1ln\u011b sestaven\u00fd j\u00eddeln\u00ed\u010dek<\/strong> p\u0159in\u00e1\u0161\u00ed pravidelnost a v\u00fdsledky.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Chytr\u00fd pl\u00e1n, kter\u00fd funguje \u2013 bez hladov\u011bn\u00ed a jojo efektu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kombinace v\u00fd\u0161e uveden\u00fdch krok\u016f je siln\u00e1, ale je\u0161t\u011b siln\u011bj\u0161\u00ed je, kdy\u017e m\u00e1te v ruce <a href='https:\/\/revolucnicviceni.cz\/en\/jak-zhubnout-komplexni-navod-na-efektivni-a-zdrave-hubnuti\/dieta-jidelnicek-efektivni-jidelnicek-na-hubnuti-pro-kazdy-den\/'><strong>j\u00eddeln\u00ed\u010dek vytvo\u0159en\u00fd p\u0159\u00edmo pro<\/strong><\/a> v\u00e1s. D\u00edky n\u011bmu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u00edte p\u0159esn\u011b, co j\u00edst, kdy a pro\u010d<\/li>\n\n\n\n<li>nep\u0159ej\u00edd\u00e1te se a net\u00e1pete<\/li>\n\n\n\n<li>t\u011blo dost\u00e1v\u00e1 \u017eiviny pro <a href=\"https:\/\/revolucnicviceni.cz\/en\/pas-na-bricho-na-cviceni\/\">spalov\u00e1n\u00ed tuku a<\/a> regeneraci<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 <a href=\"https:\/\/nemoc-info.cz\/#pricing\" title=\"\">Z\u00edskejte profesion\u00e1ln\u011b sestaven\u00fd j\u00eddeln\u00ed\u010dek na m\u00edru s 100% \u00fasp\u011b\u0161nost\u00ed p\u0159i dodr\u017eov\u00e1n\u00ed<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Shrnut\u00ed: B\u0159i\u0161n\u00ed tuk lze porazit \u2013 kdy\u017e v\u00edte jak<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Zhubnout b\u0159icho nen\u00ed o hladov\u011bn\u00ed nebo stovk\u00e1ch sed\u016f-leh\u016f. Je to o <strong>promy\u0161len\u00e9m j\u00eddeln\u00ed\u010dku, kvalitn\u00edm sp\u00e1nku a chytr\u00e9m pohybu<\/strong>. Pokud chcete vid\u011bt skute\u010dn\u00e9 v\u00fdsledky, za\u010dn\u011bte u stravy. A pokud pot\u0159ebujete pomoc, jsem tu pro v\u00e1s \u2013 p\u0159ipraven vytvo\u0159it <strong>pl\u00e1n, kter\u00fd funguje pr\u00e1v\u011b na va\u0161e t\u011blo<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 <a href=\"https:\/\/nemoc-info.cz\/#pricing\" title=\"\">Klikn\u011bte sem pro vlastn\u00ed pl\u00e1n na m\u00edru<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nej\u010dast\u011bj\u0161\u00ed ot\u00e1zky (FAQ) \u2013 <a href=\"https:\/\/revolucnicviceni.cz\/en\/hubnuti-bricha-bez-cviceni\/\">Jak zhubnout b\u0159icho<\/a><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 D\u00e1 se zhubnout jen b\u0159icho?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ne. T\u011blo hubne jako celek, ne jen na jednom m\u00edst\u011b. Ale kombinac\u00ed <strong>spr\u00e1vn\u00e9ho j\u00eddeln\u00ed\u010dku, pohybu <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stred-tela\/\">a aktivace core<\/a><\/strong> lze <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bricho-5\/\">b\u0159icho v\u00fdrazn\u011b zpevnit<\/a> a zmen\u0161it jeho objem.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 Funguj\u00ed na b\u0159icho sedy-lehy?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Sedy-lehy posiluj\u00ed svaly, ale samy o sob\u011b <strong>nesp\u00e1l\u00ed tuk na b\u0159i\u0161e<\/strong>. Je nutn\u00e9 kombinovat je s celkov\u00fdm spalov\u00e1n\u00edm tuk\u016f \u2013 tedy stravou, silov\u00fdm tr\u00e9ninkem a kardiem.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 Jak dlouho trv\u00e1, ne\u017e za\u010dnu vid\u011bt v\u00fdsledky?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i d\u016fsledn\u00e9m dodr\u017eov\u00e1n\u00ed pl\u00e1nu (j\u00eddeln\u00ed\u010dek + pohyb) m\u016f\u017eete <strong>vid\u011bt prvn\u00ed zm\u011bny u\u017e za 2\u20133 t\u00fddny<\/strong>. V\u00fdrazn\u011bj\u0161\u00ed zm\u011bny obvykle p\u0159ich\u00e1zej\u00ed po 6\u20138 t\u00fddnech.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 Je pot\u0159eba \u00fapln\u011b vynechat sacharidy?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ne. Sacharidy jsou d\u016fle\u017eit\u00e9, ale je nutn\u00e9 <strong>volit spr\u00e1vn\u00e9 typy<\/strong> \u2013 celozrnn\u00e9, s n\u00edzk\u00fdm glykemick\u00fdm indexem. Sladkosti a b\u00edl\u00e9 pe\u010divo ale ano \u2013 ty je t\u0159eba v\u00fdrazn\u011b omezit.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 Pro\u010d <a href=\"https:\/\/revolucnicviceni.cz\/en\/jidelnicek-na-miru-efektivne\/\">je j\u00eddeln\u00ed\u010dek na m\u00edru<\/a> tak <a href=\"https:\/\/revolucnicviceni.cz\/en\/ucinny-jidelnicek-na-miru\/\">\u00fa\u010dinn\u00fd<\/a>?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Proto\u017ee respektuje <strong>va\u0161i jedine\u010dnost<\/strong> \u2013 hormon\u00e1ln\u00ed nastaven\u00ed, denn\u00ed re\u017eim, chu\u0165ov\u00e9 preference i zdravotn\u00ed stav. Proto m\u00e1 <strong>100% \u00fasp\u011b\u0161nost p\u0159i dodr\u017eov\u00e1n\u00ed<\/strong>.<\/p>","protected":false},"excerpt":{"rendered":"<p>B\u0159icho b\u00fdv\u00e1 nej\u010dast\u011bj\u0161\u00edm m\u00edstem, kde se ukl\u00e1d\u00e1 p\u0159ebyte\u010dn\u00fd tuk. Nejde ale jen o estetiku \u2013 viscer\u00e1ln\u00ed tuk kolem org\u00e1n\u016f je zdravotn\u011b rizikov\u00fd a m\u016f\u017ee v\u00e9st k cukrovce 2. typu, vysok\u00e9mu krevn\u00edmu tlaku i srde\u010dn\u00edm onemocn\u011bn\u00edm. Pokud tedy chcete zhubnout b\u0159icho, d\u011bl\u00e1te spr\u00e1vn\u00fd krok \u2013 nejen pro postavu, ale p\u0159edev\u0161\u00edm pro zdrav\u00ed. V tomto \u010dl\u00e1nku v\u00e1m jako v\u00fd\u017eivov\u00fd poradce prozrad\u00edm \u00fa\u010dinn\u00e9 strategie, jak spalovat tuk v oblasti b\u0159icha a zpevnit st\u0159ed t\u011bla. Na konci najdete tak\u00e9 odkaz na ov\u011b\u0159en\u00fd j\u00eddeln\u00ed\u010dek na m\u00edru, kter\u00fd m\u00e1 p\u0159i dodr\u017eov\u00e1n\u00ed 100% \u00fasp\u011b\u0161nost.<\/p>","protected":false},"author":2,"featured_media":13596,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,258,257,3271,308,4499],"tags":[451,634],"class_list":["post-13593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-hubnuti","category-nizkokaloricke-diety","category-zdravi","category-zivotni-styl","tag-bricho","tag-jak-zhubnout"],"better_featured_image":{"id":13596,"alt_text":"Jak zhubnout br\u030cicho","caption":"Jak zhubnout br\u030cicho","description":"Jak zhubnout br\u030cicho","media_type":"image","media_details":{"width":1024,"height":1536,"file":"2025\/05\/Jak-zhubnout-bricho.jpg","filesize":456087,"sizes":{"medium":{"file":"Jak-zhubnout-bricho-200x300.jpg","width":200,"height":300,"mime-type":"image\/jpeg","filesize":14188,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-zhubnout-bricho-200x300.jpg"},"large":{"file":"Jak-zhubnout-bricho-683x1024.jpg","width":683,"height":1024,"mime-type":"image\/jpeg","filesize":103723,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-zhubnout-bricho-683x1024.jpg"},"thumbnail":{"file":"Jak-zhubnout-bricho-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":6285,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-zhubnout-bricho-150x150.jpg"},"medium_large":{"file":"Jak-zhubnout-bricho-768x1152.jpg","width":768,"height":1152,"mime-type":"image\/jpeg","filesize":126036,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-zhubnout-bricho-768x1152.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":13593,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-zhubnout-bricho.jpg"},"acf":{"vimeo_id":"","content_membership":["web","desktop","mobile"]},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"B\u0159icho b\u00fdv\u00e1 nej\u010dast\u011bj\u0161\u00edm m\u00edstem, kde se ukl\u00e1d\u00e1 p\u0159ebyte\u010dn\u00fd tuk. Nejde ale jen o estetiku \u2013 viscer\u00e1ln\u00ed tuk kolem org\u00e1n\u016f je zdravotn\u011b rizikov\u00fd a m\u016f\u017ee v\u00e9st k cukrovce 2. typu, vysok\u00e9mu krevn\u00edmu tlaku i srde\u010dn\u00edm onemocn\u011bn\u00edm. Pokud tedy chcete zhubnout b\u0159icho, d\u011bl\u00e1te spr\u00e1vn\u00fd krok \u2013 nejen pro postavu, ale p\u0159edev\u0161\u00edm pro zdrav\u00ed. V tomto \u010dl\u00e1nku v\u00e1m jako v\u00fd\u017eivov\u00fd poradce prozrad\u00edm \u00fa\u010dinn\u00e9 strategie, jak spalovat tuk v oblasti b\u0159icha a zpevnit st\u0159ed t\u011bla. 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Nejde ale jen o estetiku \u2013 viscer\u00e1ln\u00ed tuk kolem org\u00e1n\u016f je zdravotn\u011b rizikov\u00fd a m\u016f\u017ee v\u00e9st k cukrovce 2. typu, vysok\u00e9mu krevn\u00edmu tlaku i srde\u010dn\u00edm onemocn\u011bn\u00edm. Pokud tedy chcete zhubnout b\u0159icho, d\u011bl\u00e1te spr\u00e1vn\u00fd krok \u2013 nejen pro postavu, ale p\u0159edev\u0161\u00edm pro zdrav\u00ed. V tomto \u010dl\u00e1nku v\u00e1m jako v\u00fd\u017eivov\u00fd poradce prozrad\u00edm \u00fa\u010dinn\u00e9 strategie, jak spalovat tuk v oblasti b\u0159icha a zpevnit st\u0159ed t\u011bla. 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