{"id":13963,"date":"2017-09-13T13:26:43","date_gmt":"2017-09-13T11:26:43","guid":{"rendered":"http:\/\/blog.answear.cz\/?p=13963"},"modified":"2020-06-22T17:56:39","modified_gmt":"2020-06-22T15:56:39","slug":"chcete-zmenit-svet-zmente-sebe-michal-hrabec-www-running2-cz","status":"publish","type":"post","link":"https:\/\/answear.cz\/blog\/chcete-zmenit-svet-zmente-sebe-michal-hrabec-www-running2-cz\/13963","title":{"rendered":"Chcete zm\u011bnit sv\u011bt? Zm\u011b\u0148te sebe! – Michal Hrabec, www.running2.cz"},"content":{"rendered":"\u010cten\u00ed na <\/span> 3<\/span> minuty<\/span><\/span>

Dne\u0161n\u00ed doba na n\u00e1s klade st\u00e1le v\u011bt\u0161\u00ed n\u00e1roky. Spousta pr\u00e1ce, spousta stresu, povinnost\u00ed, a\u017e pomalu zapom\u00edn\u00e1me sami na sebe. To se mi stalo tak\u00e9 a je to p\u011bt let, co jsem se rozhodl to zm\u011bnit. V\u00e1\u017eil jsem 120 kilo a za\u010d\u00ednal m\u00edt spoustu zdravotn\u00edch probl\u00e9m\u016f. A jak se mi to povedlo? Nechte se inspirovat, jak zhubnout v p\u011bti kroc\u00edch.<\/strong><\/p>\n

<\/p>\n

Rozhodnut\u00ed<\/strong><\/p>\n

Jakmile jsem se rozhodl, \u017ee se sebou mus\u00edm n\u011bco ud\u011blat, m\u011bl jsme za sebou nejt\u011b\u017e\u0161\u00ed krok. Je toti\u017e velmi snadn\u00e9 \u0159\u00edkat, \u017ee nem\u016f\u017eu nic d\u011blat se sv\u00fdm zdrav\u00edm a s\u00a0t\u00edm, jak vypad\u00e1m.<\/p>\n

Naj\u00edt si \u010das<\/strong><\/p>\n

Proto\u017ee \u010dasu nen\u00ed nikdy dost, je pot\u0159eba si p\u0159ipravit pl\u00e1n. Rozhodl jsem se naj\u00edt ve sv\u00e9m rozvrhu ka\u017ed\u00fd t\u00fdden 4-5 hodin na sport. Do kalend\u00e1\u0159e jsem si tak pozna\u010dil 4 dny v\u00a0t\u00fddnu b\u011bh. Hodina se ve dni naj\u00edt d\u00e1 v\u017edycky, a hlavn\u011b p\u0159i b\u011bhu se p\u011bkn\u011b p\u0159em\u00fd\u0161l\u00ed, tak\u017ee jsem ve stejnou dobu vlastn\u011b i pracoval.<\/p>\n

Zajistit si podporu<\/strong><\/p>\n

V\u00a0za\u010d\u00e1tc\u00edch mi hodn\u011b pomohlo, \u017ee jsme si s\u00a0kamar\u00e1dy p\u0159ipravili v\u00fdzvu, kdo nab\u011bh\u00e1 nejv\u00edce kilometr\u016f za m\u011bs\u00edc. To byl skv\u011bl\u00fd motor pro mou zm\u011bnu, pomohlo mi to ka\u017ed\u00fd den znovu a znovu vyb\u011bhnout, i kdy\u017e to ob\u010das p\u011bkn\u011b bolelo a \u010dasto se mi necht\u011blo.<\/p>\n

Kontrolovat dodr\u017eov\u00e1n\u00ed<\/strong><\/p>\n

Skv\u011ble bylo zaznamen\u00e1vat si, kolik ka\u017ed\u00fd den nab\u011bh\u00e1m, co sn\u00edm a porovn\u00e1vat si p\u0159\u00edjem a v\u00fddej energie.<\/p>\n

Vytrvat<\/strong><\/p>\n

Po za\u010d\u00e1tku to byla druh\u00e1 nejt\u011b\u017e\u0161\u00ed v\u011bc vytrvat. Nevzdat to s\u00a0prvn\u00edm ne\u00fasp\u011bchem. Zm\u011bna chv\u00edli trv\u00e1, a tak se nenechejte zviklat t\u00edm, kdy\u017e v\u00e1ha prvn\u00ed t\u00fdden dva t\u0159i neukazuje \u017e\u00e1dnou zm\u011bnu nebo dokonce je\u0161t\u011b chv\u00edli stoup\u00e1. Kdy\u017e p\u0159ekon\u00e1te prvn\u00ed m\u011bs\u00edc, dva, za\u010dne b\u00fdt pro v\u00e1s sport naprosto samoz\u0159ejm\u00fd a u\u017e v\u00e1s nenapadne p\u0159estat.<\/p>\n

K\u00a0tomu t\u0159i rady, jak na to:<\/strong><\/p>\n

Pro\u010d cvi\u010dit hodinu?<\/strong><\/p>\n

Aby t\u011blo p\u0159epnulo na zm\u011bnu re\u017eimu, mus\u00ed aktivita trvat alespo\u0148 45 minut, pot\u00e9 l\u00e9pe spaluje a n\u00e1sledn\u011b prob\u00edhaj\u00ed v\u00a0t\u011ble zm\u011bny daleko efektivn\u011bji.<\/p>\n

Jak kombinovat sport a stravu?<\/strong><\/p>\n

Hubnut\u00ed neznamen\u00e1 p\u0159estat j\u00edst, znamen\u00e1 to zm\u011bnit zp\u016fsob stravov\u00e1n\u00ed. D\u016fle\u017eit\u00e9 je, aby strava byla vyv\u00e1\u017een\u00e1 a nesm\u00edte se tr\u00e1pit hladem. Na druhou stranu p\u0159\u00edjem energie mus\u00ed b\u00fdt men\u0161\u00ed ne\u017e jej\u00ed v\u00fddej. S\u00a0t\u00edm pom\u016f\u017eou nap\u0159\u00edklad aplikace na internetu.<\/p>\n

Jak za\u010d\u00edt b\u011bhat?<\/strong><\/p>\n

\u010casto se setk\u00e1v\u00e1m s\u00a0ot\u00e1zkou, jak to m\u00e1m ud\u011blat, abych vydr\u017eel b\u011b\u017eet celou hodinu, u\u017e po p\u011bti minut\u00e1ch m\u011b p\u00edch\u00e1 v\u00a0boku a v\u0161ecko m\u011b bol\u00ed. Zapome\u0148te na rychlost, zapome\u0148te na vzd\u00e1lenost. Klidn\u011b z\u00a0po\u010d\u00e1tku jen cho\u010fte a teprve postupn\u011b p\u0159id\u00e1vejte b\u011bh. V\u017edy mus\u00edte b\u00fdt schopni p\u0159i b\u011bhu mluvit, pak je cvi\u010den\u00ed nejefektivn\u011bj\u0161\u00ed.<\/p>\n

Michalovy tipy na sportovn\u00ed a b\u011b\u017eeck\u00e9 oble\u010den\u00ed:<\/strong><\/p>\n

\"\"<\/p>\n

ADIDAS PERFORMANCE<\/a> \/\u00a0PUMA<\/a><\/strong><\/span><\/p>\n

\"\"<\/p>\n

NIKE<\/a> \/ UNDER ARMOUR<\/a>\u00a0\/ ADIDAS PERFORMANCE<\/a>\u00a0\/ ADIDAS PERFORMANCE<\/a><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u010cten\u00ed na <\/span> 3<\/span> minuty<\/span><\/span> Dne\u0161n\u00ed doba na n\u00e1s klade st\u00e1le v\u011bt\u0161\u00ed n\u00e1roky. Spousta pr\u00e1ce, spousta stresu, povinnost\u00ed, a\u017e pomalu zapom\u00edn\u00e1me sami na sebe. To se mi stalo tak\u00e9 a je to p\u011bt let, co jsem se rozhodl to zm\u011bnit. V\u00e1\u017eil jsem 120 kilo a za\u010d\u00ednal m\u00edt spoustu zdravotn\u00edch probl\u00e9m\u016f. A jak se mi to povedlo? Nechte se inspirovat, jak … Pokra\u010dov\u00e1n\u00ed textu Chcete zm\u011bnit sv\u011bt? Zm\u011b\u0148te sebe! – Michal Hrabec, www.running2.cz<\/span><\/a><\/p>\n","protected":false},"author":33,"featured_media":18197,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[890],"tags":[],"yoast_head":"\nChcete zm\u011bnit sv\u011bt? 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