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Domů / Hubnutí / Jídelníček při rychlém rýsování svalstva

Jídelníček při rychlém rýsování svalstva

Pokud chcete mít figuru jako z letáku, je zapotřebí především pořádně makat a dobře jíst. Tím si vybudujete svalovou hmotu, kterou pak musíte vyrýsovat. Jak na to?

Rýsování není nic pro bábovky. Rýsovat může cvičenec, který má již něco za sebou a rozumí svému tělu. Ví, co na něj platí, jak docílit objemu a zná věci, které tělu příliš neprospívají. Při rýsování dochází k odbourávání podkožního tuku a tím se vysekává svalová hmota. Při rýsování tak člověk vypadá velice hubeně a cítí se i dost unaveně. Je tedy jen na vás, zda je toto ta správná cesta, kterou se chcete vydat.

Při rýsování dělá mnoho lidí zásadní chybu, která má za následek prudký úbytek svalové hmoty. Při rýsování je vždy nutné nastavit určité množství bílkovin ve vaší stravě, která je schopna udržet určité množství svalové hmoty. Jakmile to splníte, zajistíte si úbytek podkožního tuku a setrvání svalové hmoty.

Bílkoviny je tak dobré držet na hranici 1,8g na jeden kilogram váhy. Vyšší dávky jsou zbytečné a tělo by je stejně nestrávilo a jen by docházelo ke vzniku toxických látek ve vaší krvi. Příjem bílkovin se snažte vždy kombinovat, co se zdrojů týče. Nikdy se nespoléhejte pouze na jeden jediný zdroj.

V případě sacharidů je zapotřebí jejich množství snížit, nikoliv však zcela omezit. JE nutné vycházet z vlastní zkušenosti, popřípadě si je osvojit. Ze začátku vyzkoušejte omezit sacharidy o 1/3 vašeho současného množství. Pokud to bude málo, vyzkoušejte snižování o další třetinu. Takto pokračujte až do chvíle, kdy začnete pozorovat úbytek tuku. Na tomto množství se pak zastavte, popřípadě ještě jednou jemně snižte.

Potřeba snížení platí i pro tuky, ovšem opět je nutné je ne zcela vynechávat. Vyhněte se mastným potravinám a vyzkoušejte konzumaci MCT oleje, který je pro vaše tělo vysoce prospěšný.

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