{"id":3668,"date":"2025-08-20T16:14:42","date_gmt":"2025-08-20T14:14:42","guid":{"rendered":"https:\/\/365fitco.mooore.sk\/eurovea\/?p=3668"},"modified":"2026-03-31T20:35:19","modified_gmt":"2026-03-31T18:35:19","slug":"ako-nastavit-kaloricky-surplus","status":"publish","type":"post","link":"https:\/\/365fitco.mooore.sk\/eurovea\/ako-nastavit-kaloricky-surplus\/","title":{"rendered":"Ako spr\u00e1vne nastavi\u0165 kalorick\u00fd surplus pre rast svalov?"},"content":{"rendered":"[vc_row type=&#8221;full_width_background&#8221; full_screen_row_position=&#8221;middle&#8221; column_margin=&#8221;default&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; bg_color=&#8221;#ffffff&#8221; scene_position=&#8221;center&#8221; top_padding=&#8221;2%&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; row_border_radius=&#8221;none&#8221; row_border_radius_applies=&#8221;bg&#8221; overflow=&#8221;visible&#8221; overlay_strength=&#8221;0.5&#8243; gradient_direction=&#8221;left_to_right&#8221; shape_divider_position=&#8221;bottom&#8221; bg_image_animation=&#8221;none&#8221; gradient_type=&#8221;default&#8221; shape_type=&#8221;&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_direction_desktop=&#8221;default&#8221; column_element_spacing=&#8221;default&#8221; desktop_text_alignment=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_backdrop_filter=&#8221;none&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; column_position=&#8221;default&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; animation_type=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_row_inner column_margin=&#8221;default&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; text_align=&#8221;left&#8221; row_position=&#8221;default&#8221; row_position_tablet=&#8221;inherit&#8221; row_position_phone=&#8221;inherit&#8221; overflow=&#8221;visible&#8221; pointer_events=&#8221;all&#8221;][vc_column_inner column_padding=&#8221;no-extra-padding&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_direction_desktop=&#8221;default&#8221; column_element_spacing=&#8221;default&#8221; desktop_text_alignment=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_backdrop_filter=&#8221;none&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; overflow=&#8221;visible&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; animation_type=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221; column_padding_type=&#8221;default&#8221; gradient_type=&#8221;default&#8221;][vc_custom_heading text=&#8221;#fitness&#8221; font_container=&#8221;tag:h5|text_align:center|color:%23a81313&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;.vc_custom_1757966148501{margin-bottom: 10px !important;}&#8221;][vc_custom_heading text=&#8221;Ako spr\u00e1vne nastavi\u0165 kalorick\u00fd surplus pre rast svalov?&#8221; font_container=&#8221;tag:h2|font_size:48px|text_align:center|line_height:57px&#8221; use_theme_fonts=&#8221;yes&#8221; css_animation=&#8221;none&#8221;][divider line_type=&#8221;No Line&#8221; custom_height=&#8221;30&#8243;][vc_column_text]\n<p style=\"font-weight: 400\"><strong>Ak chcete nabera\u0165 svaly, zv\u00fd\u0161i\u0165 silu alebo jednoducho pribra\u0165 na hmotnosti, pravdepodobne ste u\u017e po\u010duli pojem kalorick\u00fd surplus. Ide o z\u00e1kladn\u00fd princ\u00edp, ktor\u00fd stoj\u00ed za ka\u017ed\u00fdm \u00faspe\u0161n\u00fdm naberan\u00edm \u2013 bez dostato\u010dn\u00e9ho pr\u00edjmu energie telo jednoducho nedok\u00e1\u017ee budova\u0165 nov\u00e9 svalov\u00e9 tkanivo.<\/strong><\/p>\n<h2 style=\"font-weight: 400\"><strong>\u010co je kalorick\u00fd surplus a ako funguje?<\/strong><\/h2>\n<p style=\"font-weight: 400\">Kalorick\u00fd surplus znamen\u00e1, \u017ee prij\u00edmate viac kal\u00f3ri\u00ed, ne\u017e va\u0161e telo denne sp\u00e1li. Ke\u010f prijmete nadbytok kal\u00f3ri\u00ed, va\u0161e telo ich vyu\u017eije v z\u00e1vislosti od viacer\u00fdch faktorov:<\/p>\n<ul>\n<li>Ak m\u00e1te spr\u00e1vne nastaven\u00fd tr\u00e9ning a dostatok bielkov\u00edn, prebyto\u010dn\u00e9 kal\u00f3rie sa vyu\u017eij\u00fa na budovanie svalov.<\/li>\n<li>Ak prij\u00edmate nadmern\u00e9 mno\u017estvo kal\u00f3ri\u00ed a nevyu\u017e\u00edvate ich akt\u00edvnym pohybom, prebyto\u010dn\u00e1 energia sa ulo\u017e\u00ed vo forme tuku.<\/li>\n<li>Ak kombinujete kalorick\u00fd surplus so silov\u00fdm tr\u00e9ningom a dostato\u010dnou regener\u00e1ciou, vytv\u00e1rate ide\u00e1lne podmienky pre svalov\u00fd rast.<\/li>\n<\/ul>\n<p style=\"font-weight: 400\"><strong>Pr\u00edklad fungovania kalorick\u00e9ho surplusu:<\/strong><\/p>\n<ul>\n<li>Va\u0161e telo sp\u00e1li denne 2500 kcal (z\u00e1kladn\u00fd metabolizmus + aktivita).<\/li>\n<li>Ak prijmete 2800 kcal, v\u00e1\u0161 prebytok je +300 kcal denne.<\/li>\n<li>Pri stabilnom prebytku cca 250\u2013500 kcal denne m\u00f4\u017eete o\u010dak\u00e1va\u0165 zdrav\u00e9 priberanie 0,25 \u2013 0,5 kg t\u00fd\u017edenne.<\/li>\n<\/ul>\n<p style=\"font-weight: 400\">D\u00f4le\u017eit\u00e9 je n\u00e1js\u0165 rovnov\u00e1hu \u2013 ak bude surplus pr\u00edli\u0161 vysok\u00fd, telo za\u010dne uklada\u0165 nadbyto\u010dn\u00fa energiu ako tuk. Ak bude pr\u00edli\u0161 n\u00edzky, progres bude ve\u013emi pomal\u00fd.<\/p>\n<h2 style=\"font-weight: 400\"><strong>Kto a\u00a0kedy sa zvy\u010dajne sna\u017e\u00ed o kalorick\u00fd surplus?<\/strong><\/h2>\n<p style=\"font-weight: 400\">Kalorick\u00fd surplus nie je len pre kulturistov. R\u00f4zne skupiny \u013eud\u00ed ho m\u00f4\u017eu vyu\u017ei\u0165 na dosiahnutie svojich cie\u013eov, \u010di u\u017e ide o naberanie svalov, zlep\u0161enie \u0161portov\u00e9ho v\u00fdkonu alebo regener\u00e1ciu organizmu.<\/p>\n<p style=\"font-weight: 400\"><strong>Za\u010diato\u010dn\u00edci vo fitness<\/strong><\/p>\n<ul>\n<li>Ak ste nov\u00e1\u010dik v posil\u0148ovni a chcete budova\u0165 svalov\u00fa hmotu, mus\u00edte telu poskytn\u00fa\u0165 dostatok energie. Bez kalorick\u00e9ho nadbytku nebude ma\u0165 va\u0161e telo dostatok paliva na regener\u00e1ciu a rast svalov.<\/li>\n<li>Za\u010diato\u010dn\u00edci m\u00f4\u017eu v prv\u00fdch mesiacoch progresu budova\u0165 svaly efekt\u00edvne aj pri miernom surpluse (250 \u2013 300 kcal denne), preto\u017ee ich telo je citliv\u00e9 na nov\u00e9 tr\u00e9ningov\u00e9 podnety.<\/li>\n<\/ul>\n<p style=\"font-weight: 400\"><strong>Pokro\u010dil\u00ed cvi\u010denci a kulturisti<\/strong><\/p>\n<ul>\n<li>Pokia\u013e u\u017e m\u00e1te sk\u00fasenosti s posil\u0148ovan\u00edm a chcete efekt\u00edvne zv\u00e4\u010d\u0161i\u0165 svalov\u00fd objem, potrebujete kontrolovan\u00fd kalorick\u00fd surplus.<\/li>\n<li>Pri naberan\u00ed svalov je k\u013e\u00fa\u010dov\u00e9 zabr\u00e1ni\u0165 nadmern\u00e9mu priberaniu tuku. Pokro\u010dil\u00ed by mali dodr\u017eiava\u0165 mierny a dlhodob\u00fd surplus (+200 \u2013 500 kcal denne) a sledova\u0165 telesn\u00e9 zlo\u017eenie.<\/li>\n<\/ul>\n<p style=\"font-weight: 400\"><strong>\u0160portovci a \u013eudia s vysokou fyzickou aktivitou<\/strong><\/p>\n<ul>\n<li>Ak sa venujete n\u00e1ro\u010dn\u00fdm \u0161portom, ako s\u00fa crossfit, bojov\u00e9 umenia alebo vytrvalostn\u00e9 \u0161porty, va\u0161e telo spa\u013euje obrovsk\u00e9 mno\u017estvo energie. Kalorick\u00fd surplus pom\u00e1ha pri <a href=\"https:\/\/365fitco.mooore.sk\/eurovea\/ako-planovat-regeneraciu-v-treningu\/\">regener\u00e1cii<\/a> a prevencii vy\u010derpania.<\/li>\n<li>\u0160portovci potrebuj\u00fa spr\u00e1vny pomer makronutrientov \u2013 vysok\u00fd pr\u00edjem sacharidov na doplnenie glykog\u00e9nu, dostatok bielkov\u00edn na regener\u00e1ciu svalov a zdrav\u00e9 tuky na hormon\u00e1lnu rovnov\u00e1hu.<\/li>\n<\/ul>\n<p style=\"font-weight: 400\"><strong>\u013dudia zotavuj\u00faci sa po chorobe alebo podv\u00fd\u017eive<\/strong><\/p>\n<ul>\n<li>Po chorobe, oper\u00e1cii alebo obdob\u00ed podv\u00fd\u017eivy je d\u00f4le\u017eit\u00e9 telu doda\u0165 dostatok kal\u00f3ri\u00ed na obnovu svalov a imunitn\u00e9ho syst\u00e9mu.<\/li>\n<li>Tento proces by mal by\u0165 postupn\u00fd \u2013 za\u010d\u00edna\u0165 s miernym surplusom (+300 \u2013 500 kcal denne) a s\u00fastredi\u0165 sa na kvalitn\u00fa, nutri\u010dne bohat\u00fa stravu.<\/li>\n<\/ul>\n<h2 style=\"font-weight: 400\"><strong>Ko\u013eko kal\u00f3ri\u00ed by ste mali by\u0165 v surpluse?<\/strong><\/h2>\n<p style=\"font-weight: 400\">Odpor\u00fa\u010dan\u00fd denn\u00fd nadbytok kal\u00f3ri\u00ed je:<\/p>\n<ul>\n<li><strong>Mierny surplus (+250 \u2013 500 kcal denne) <\/strong>\u2013 ide\u00e1lny pre postupn\u00e9 a kontrolovan\u00e9 naberanie svalov s minim\u00e1lnym pr\u00edrastkom tuku.<\/li>\n<li><strong>Vy\u0161\u0161\u00ed surplus (+500 \u2013 1000 kcal denne)<\/strong> \u2013 vhodn\u00fd pre \u013eud\u00ed, ktor\u00ed \u0165a\u017eko priberaj\u00fa alebo pre kr\u00e1tkodob\u00e9 agres\u00edvne naberanie.<\/li>\n<\/ul>\n<p style=\"font-weight: 400\">Za\u010diato\u010dn\u00edkom sa odpor\u00fa\u010da za\u010da\u0165 s miernym surplusom (+250 \u2013 300 kcal) a postupne upravova\u0165 pr\u00edjem pod\u013ea v\u00fdsledkov. Pokro\u010dil\u00ed cvi\u010denci m\u00f4\u017eu nastavi\u0165 surplus bli\u017e\u0161ie k 500 kcal, ale s d\u00f4razom na kvalitu jed\u00e1l.<\/p>\n<h2 style=\"font-weight: 400\"><strong>Ako dlho by ste mali by\u0165 v kalorickom surpluse?<\/strong><\/h2>\n<p style=\"font-weight: 400\">D\u013a\u017eka kalorick\u00e9ho surplusu z\u00e1vis\u00ed od va\u0161ich cie\u013eov a reakcie tela.<\/p>\n<ul>\n<li><strong>Kr\u00e1tkodob\u00fd surplus (3 \u2013 4 mesiace)<\/strong> \u2013 ide\u00e1lny, ak chcete len jemne nabra\u0165 svaly a minimalizova\u0165 tuk.<\/li>\n<li><strong>Strednodob\u00fd surplus (4 \u2013 6 mesiacov)<\/strong> \u2013 vhodn\u00fd, ke\u010f chcete vidite\u013en\u00e9 svalov\u00e9 pr\u00edrastky bez extr\u00e9mneho tuku.<\/li>\n<li><strong>Dlhodob\u00fd surplus (6+ mesiacov)<\/strong> \u2013 pre seri\u00f3znych cvi\u010dencov a kulturistov, ktor\u00ed potrebuj\u00fa nabra\u0165 ve\u013ek\u00fd objem svalov.<\/li>\n<\/ul>\n<p style=\"font-weight: 400\">Po obdob\u00ed naberania sa odpor\u00fa\u010da f\u00e1za udr\u017eiavania alebo mierny deficit na odstr\u00e1nenie nadbyto\u010dn\u00e9ho tuku.<\/p>\n<h2 style=\"font-weight: 400\"><strong>Ako zisti\u0165, \u017ee sa udr\u017eiavate v zdravom kalorickom surpluse?<\/strong><\/h2>\n<p style=\"font-weight: 400\">Je rozdiel medzi kvalitn\u00fdm a nezdrav\u00fdm kalorick\u00fdm surplusom. Ak chcete efekt\u00edvne nabera\u0165 svaly a minimalizova\u0165 ukladanie tuku, mus\u00edte svoj pokrok pravidelne sledova\u0165.<\/p>\n<p style=\"font-weight: 400\"><strong>Sledujte svoju hmotnos\u0165 a\u00a0merajte sa <\/strong><\/p>\n<p style=\"font-weight: 400\">Za zdrav\u00fd n\u00e1rast hmotnosti sa pova\u017euje<strong> 0,25 \u2013 0,5 kg t\u00fd\u017edenne<\/strong>. Ak priber\u00e1te viac ako 0,5 kg t\u00fd\u017edenne, pravdepodobne m\u00e1te pr\u00edli\u0161 vysok\u00fd kalorick\u00fd surplus a uklad\u00e1te viac tuku. Ak nepriber\u00e1te v\u00f4bec, surplus je pr\u00edli\u0161 n\u00edzky a treba mierne zv\u00fd\u0161i\u0165 pr\u00edjem (+100 \u2013 200 kcal).<\/p>\n<p style=\"font-weight: 400\"><strong>Ako na meranie obvodov?<\/strong><\/p>\n<p style=\"font-weight: 400\">Obvod hrudn\u00edka, r\u00fak a stehien by sa mal zv\u00e4\u010d\u0161ova\u0165, ak naber\u00e1te svaly. Obvod p\u00e1sa by nemal r\u00e1s\u0165 pr\u00edli\u0161 r\u00fdchlo \u2013 ak sa zv\u00e4\u010d\u0161uje v\u00fdrazne, znamen\u00e1 to, \u017ee naber\u00e1te viac tuku ako svalov.<\/p>\n<p style=\"font-weight: 400\">Pri meran\u00ed obvodov m\u00f4\u017ee by\u0165 trochu komplikovan\u00e9 to, \u017ee spo\u010diatku nebudete vedie\u0165 na isto ur\u010di\u0165, \u010di ide vlastne o\u00a0n\u00e1rast svalovej hmoty alebo tuku. Na to m\u00f4\u017eu dobre posl\u00fa\u017ei\u0165 inteligentn\u00e9 v\u00e1hy, ktor\u00e9 meraj\u00fa podiel svalovej hmoty a\u00a0tuku v\u00a0tele.<\/p>\n<p style=\"font-weight: 400\"><strong>Pozit\u00edvne sign\u00e1ly zdrav\u00e9ho surplusu:<\/strong><\/p>\n<ul>\n<li>Zlep\u0161ujete sa v silov\u00fdch cvikoch (bench press, drepy, m\u0155tvy \u0165ah).<\/li>\n<li>C\u00edtite sa energick\u00ed a siln\u00ed po\u010das tr\u00e9ningu.<\/li>\n<li>Va\u0161e svaly s\u00fa pln\u0161ie a pevnej\u0161ie.<\/li>\n<li>Regenerujete sa r\u00fdchlej\u0161ie po tr\u00e9ningu.<\/li>\n<li>Zdrav\u00fd kalorick\u00fd surplus znamen\u00e1, \u017ee sa c\u00edtite dobre \u2013 psychicky aj fyzicky<\/li>\n<\/ul>\n<p style=\"font-weight: 400\"><strong>Varovn\u00e9 sign\u00e1ly nezdrav\u00e9ho surplusu:<\/strong><\/p>\n<ul>\n<li>C\u00edtite sa \u0165a\u017ekop\u00e1dne a spomalen\u00ed.<\/li>\n<li>R\u00fdchlo sa unav\u00edte alebo ste ospal\u00ed po jedle.<\/li>\n<li>M\u00e1te probl\u00e9my s tr\u00e1ven\u00edm (nafukovanie, bolesti brucha).<\/li>\n<\/ul>\n<h2 style=\"font-weight: 400\"><strong>Ko\u013eko tuku je prijate\u013en\u00e9 z\u00edska\u0165 po\u010das naberania?<\/strong><\/h2>\n<p style=\"font-weight: 400\">Aj pri spr\u00e1vnom kalorickom surpluse sa ur\u010dit\u00e9 mno\u017estvo tuku prirodzene ulo\u017e\u00ed. D\u00f4le\u017eit\u00e9 je, aby bol n\u00e1rast tuku pod kontrolou. Odpor\u00fa\u010dan\u00fd podiel telesn\u00e9ho tuku po\u010das kalorick\u00e9ho surplusu:<\/p>\n<p style=\"font-weight: 400\"><strong>Mu\u017ei:<\/strong> 10 \u2013 18 % telesn\u00e9ho tuku (pri vy\u0161\u0161\u00edch hodnot\u00e1ch je vhodn\u00e9 zastavi\u0165 naberanie a prejs\u0165 do f\u00e1zy udr\u017eiavania).<\/p>\n<p style=\"font-weight: 400\"><strong>\u017deny:<\/strong> 18 \u2013 25 % telesn\u00e9ho tuku.<\/p>\n<p style=\"font-weight: 400\">Ak v\u00e1\u0161 podiel tuku prekro\u010d\u00ed tieto hranice, je dobr\u00e9 zn\u00ed\u017ei\u0165 kalorick\u00fd surplus alebo zaradi\u0165 mierny <a href=\"https:\/\/365fitco.mooore.sk\/eurovea\/ako-nastavit-kaloricky-deficit\/\">kalorick\u00fd deficit<\/a>.<\/p>\n<h2 style=\"font-weight: 400\"><strong>Na \u010do si da\u0165 pozor pri kalorickom surpluse?<\/strong><\/h2>\n<h3><strong>1. Pr\u00edli\u0161 ve\u013ek\u00fd kalorick\u00fd surplus = zbyto\u010dn\u00fd tuk<\/strong><\/h3>\n<p style=\"font-weight: 400\">Mnoho \u013eud\u00ed si mysl\u00ed, \u017ee \u010d\u00edm viac kal\u00f3ri\u00ed prijm\u00fa, t\u00fdm viac svalov naber\u00fa. Realita je v\u0161ak in\u00e1. Ak prij\u00edmate ove\u013ea viac kal\u00f3ri\u00ed, ne\u017e va\u0161e telo potrebuje, v\u00e4\u010d\u0161ina nadbytku sa ulo\u017e\u00ed ako tuk, nie ako svaly.<\/p>\n<p style=\"font-weight: 400\"><strong>Chyba:<\/strong> Nastavenie pr\u00edli\u0161 vysok\u00e9ho surplusu (+800 kcal a viac denne) vedie k r\u00fdchlemu priberaniu tuku.<\/p>\n<p style=\"font-weight: 400\"><strong>Rie\u0161enie:<\/strong> Dr\u017ete sa odpor\u00fa\u010dan\u00e9ho mierneho surplusu (+250 a\u017e +500 kcal denne), aby ste maximalizovali rast svalov bez zbyto\u010dn\u00e9ho tuku.<\/p>\n<h3><strong>2. Nedostatok bielkov\u00edn<\/strong><\/h3>\n<p style=\"font-weight: 400\"><a href=\"https:\/\/365fitco.mooore.sk\/eurovea\/kolko-gramov-bielkovin-treba-denne-prijat\/\">Bielkoviny<\/a> s\u00fa k\u013e\u00fa\u010dov\u00e9 pre rast svalov a regener\u00e1ciu. Ak konzumujete dostatok kal\u00f3ri\u00ed, ale nedostatok bielkov\u00edn, va\u0161e telo m\u00f4\u017ee uklada\u0165 viac tuku namiesto budovania svalovej hmoty.<\/p>\n<p style=\"font-weight: 400\"><strong>Chyba:<\/strong> Konzum\u00e1cia nadbytku sacharidov a tukov bez dostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn.<\/p>\n<p style=\"font-weight: 400\"><strong>Rie\u0161enie:<\/strong> Udr\u017eiavajte denn\u00fd pr\u00edjem bielkov\u00edn na \u00farovni 1,6 \u2013 2,2 g na kg telesnej hmotnosti.<\/p>\n<h3><strong>3. Zl\u00e1 kvalita stravy \u2013 pr\u00edli\u0161 ve\u013ea spracovan\u00fdch potrav\u00edn<\/strong><\/h3>\n<p style=\"font-weight: 400\">Kalorick\u00fd surplus neznamen\u00e1, \u017ee m\u00f4\u017eete jes\u0165 \u010doko\u013evek. Ak svoj nadbytok kal\u00f3ri\u00ed z\u00edskavate preva\u017ene z nezdrav\u00fdch, spracovan\u00fdch potrav\u00edn, m\u00f4\u017eete \u010deli\u0165 probl\u00e9mom, ako s\u00fa tr\u00e1viace \u0165a\u017ekosti, \u00fanava alebo z\u00e1paly v tele.<\/p>\n<p style=\"font-weight: 400\"><strong>Chyba:<\/strong> Nadmern\u00e1 konzum\u00e1cia fast foodu, sladkost\u00ed a priemyselne spracovan\u00fdch potrav\u00edn.<\/p>\n<p style=\"font-weight: 400\"><strong>Rie\u0161enie:<\/strong> Udr\u017eiavajte 80 % stravy z kvalitn\u00fdch potrav\u00edn a 20 % z flexibiln\u00fdch zdrojov, ktor\u00e9 v\u00e1m chutia.<\/p>\n<h3><strong>4. Nedostato\u010dn\u00fd silov\u00fd tr\u00e9ning<\/strong><\/h3>\n<p style=\"font-weight: 400\">Ak neprisp\u00f4sob\u00edte svoj tr\u00e9ningov\u00fd pl\u00e1n zv\u00fd\u0161en\u00e9mu pr\u00edjmu kal\u00f3ri\u00ed, ve\u013ek\u00e1 \u010das\u0165 prebyto\u010dnej energie sa ulo\u017e\u00ed ako tuk namiesto budovania svalov.<\/p>\n<p style=\"font-weight: 400\"><strong>Chyba:<\/strong> Konzum\u00e1cia vysok\u00e9ho kalorick\u00e9ho nadbytku bez progres\u00edvneho silov\u00e9ho tr\u00e9ningu.<\/p>\n<p style=\"font-weight: 400\"><strong>Rie\u0161enie:<\/strong> Tr\u00e9nujte aspo\u0148 3-5x t\u00fd\u017edenne s d\u00f4razom na z\u00e1kladn\u00e9 viac-k\u013abov\u00e9 cviky (drepy, m\u0155tvy \u0165ah, bench press, zhyby). Zvy\u0161ujte z\u00e1\u0165a\u017e postupne (tzv. progres\u00edvne pre\u0165a\u017eenie) \u2013 sna\u017ete sa ka\u017ed\u00fd t\u00fd\u017ede\u0148 prid\u00e1va\u0165 v\u00e1hu, opakovania alebo zlep\u0161i\u0165 techniku.<\/p>\n<h3><strong>5. Zanedbanie regener\u00e1cie a sp\u00e1nku<\/strong><\/h3>\n<p style=\"font-weight: 400\">Ak ned\u00e1vate telu dostatok odpo\u010dinku, rast svalov sa spomal\u00ed a m\u00f4\u017eete sa c\u00edti\u0165 vy\u010derpane.<\/p>\n<p style=\"font-weight: 400\"><strong>Chyba:<\/strong> Nedostatok sp\u00e1nku (menej ako 6 hod\u00edn denne) a nadmern\u00e9 pretr\u00e9novanie.<\/p>\n<p style=\"font-weight: 400\"><strong>Rie\u0161enie:<\/strong> Spite 7 \u2013 9 hod\u00edn denne \u2013 sp\u00e1nok je nevyhnutn\u00fd pre regener\u00e1ciu a rast svalov.<\/p>\n<p style=\"font-weight: 400\">Zara\u010fte akt\u00edvny odpo\u010dinok (prech\u00e1dzky, stre\u010ding, joga).<\/p>\n<h3><strong>6. Nedostato\u010dn\u00e1 hydrat\u00e1cia<\/strong><\/h3>\n<p style=\"font-weight: 400\">Pri vy\u0161\u0161om kalorickom pr\u00edjme a silovom tr\u00e9ningu je hydrat\u00e1cia d\u00f4le\u017eitej\u0161ia ne\u017e kedyko\u013evek predt\u00fdm.<\/p>\n<p style=\"font-weight: 400\"><strong>Chyba:<\/strong> Pitie nedostato\u010dn\u00e9ho mno\u017estva vody vedie k \u00fanave, svalov\u00fdm k\u0155\u010dom a zn\u00ed\u017een\u00e9mu v\u00fdkonu.<\/p>\n<p style=\"font-weight: 400\"><strong>Rie\u0161enie:<\/strong> Pite 3 \u2013 4 litre vody denne (viac pri intenz\u00edvnom tr\u00e9ningu). Vyh\u00fdbajte sa sladen\u00fdm n\u00e1pojom a nadmern\u00e9mu mno\u017estvu kofe\u00ednu.<\/p>\n<p style=\"font-weight: 400\"><strong>Tip:<\/strong> Sledujte farbu mo\u010du \u2013 svetlo\u017elt\u00e1 znamen\u00e1 dobr\u00fa hydrat\u00e1ciu, tmavo\u017elt\u00e1 signalizuje dehydrat\u00e1ciu.<\/p>\n<p style=\"font-weight: 400\"><strong>Kalorick\u00fd surplus je nevyhnutn\u00fdm n\u00e1strojom pre ka\u017ed\u00e9ho, kto chce efekt\u00edvne budova\u0165 svalov\u00fa hmotu. Av\u0161ak, ako sme si vysvetlili, nie je to len o tom, \u017ee budete jes\u0165 viac \u2013 d\u00f4le\u017eit\u00e9 je spr\u00e1vne nastavi\u0165 mno\u017estvo kal\u00f3ri\u00ed, dba\u0165 na vyv\u00e1\u017een\u00fd pr\u00edjem makro\u017eiv\u00edn a kombinova\u0165 stravu s efekt\u00edvnym silov\u00fdm tr\u00e9ningom. Pokia\u013e potrebujete poradi\u0165, na\u0161i \u0161ikovn\u00ed <a href=\"https:\/\/365fitco.mooore.sk\/eurovea\/treneri\/\">tr\u00e9neri<\/a> s\u00fa tu pre v\u00e1s.<\/strong><\/p>\n[\/vc_column_text][nectar_btn size=&#8221;jumbo&#8221; button_style=&#8221;regular&#8221; button_color_2=&#8221;Accent-Color&#8221; color_override=&#8221;#a81313&#8243; icon_family=&#8221;default_arrow&#8221; url=&#8221;https:\/\/membership.365fitco.sk&#8221; text=&#8221;Za\u010dnite e\u0161te dnes&#8221; margin_top=&#8221;20&#8243;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8221;full_width_background&#8221; full_screen_row_position=&#8221;middle&#8221; column_margin=&#8221;default&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; bg_color=&#8221;#ffffff&#8221; scene_position=&#8221;center&#8221; top_padding=&#8221;2%&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; row_border_radius=&#8221;none&#8221; row_border_radius_applies=&#8221;bg&#8221; overflow=&#8221;visible&#8221; overlay_strength=&#8221;0.5&#8243; gradient_direction=&#8221;left_to_right&#8221; shape_divider_position=&#8221;bottom&#8221; bg_image_animation=&#8221;none&#8221; gradient_type=&#8221;default&#8221; shape_type=&#8221;&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;all&#8221; column_element_direction_desktop=&#8221;default&#8221; column_element_spacing=&#8221;default&#8221; desktop_text_alignment=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221;&#8230;<\/p>\n","protected":false},"author":12,"featured_media":3674,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-3668","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitnes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ako spr\u00e1vne nastavi\u0165 kalorick\u00fd surplus pre rast svalov? - 365 Eurovea<\/title>\n<meta name=\"description\" content=\"Za\u010diato\u010dn\u00edkom sa odpor\u00fa\u010da za\u010da\u0165 s miernym surplusom (+250 \u2013 300 kcal). 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