Utgave 47 – I denne utgaven:
– Forhandler du med deg selv når du er på diett? (av Christian Thibaudeau)
– Sleep Less, Burn Less (av James Krieger)
– Kan trening av bein gi deg sterkere og større armer? (av Lyle McDonald)
– Training Twice A Day.. Why And How? (av Christian Thibaudeau)
– How Sugar Affects the Body in Motion (av Gretchen Reynolds)
– Partial Results… Or Not? (av Christian Thibaudeau)
– Does Age Affect Appetite Regulation? (av James Krieger)
– Could This Be The Secret To Reaching Your Genetic Limit? (av Christian Thibaudeau)
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Ukas sitat:
“It’s not the will to win, but the will to prepare to win that makes the difference.”
– Paul Bryant
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Forhandler du med deg selv når du er på diett? Et flott poeng av Christian Thibaudeau; det er veldig lett å ‘forhandle’ med seg selv og argumentere seg til å bryte en diett, men det er sjeldent lønnsomt. «Don’t make deals with yourself… you’ll always end up with a losing hand!»
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Sleep Less, Burn Less: En meget interessant artikkel av James Krieger. En studie fra april 2011 undersøkte effekten av et døgn uten søvn, og dets effekt på kaloriinntak, sultfølelse og en rekke hormoner. De fant blant annet at en natt uten søvn økte sultfølelse, reduserte hvileforbrenningen med 5 %, reduserte TEF (thermic effect of feeding/termisk effekt av mating) med 22 %, og hadde negative effekter på subjektenes evne til å regulere blodsukker.
Referanse: Benedict, C., et al. Acute sleep deprivation reduces energy expenditure in healthy men. Am J Clin Nutr. Apr 6, 2011 (Epub ahead of print). Pubmed.
Siesta. Foto: Bertilvidet (Some Rights Reserved)
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Kan trening av bein gi deg sterkere og større armer? En Norsk studie fra februar 2011 fant at å trene bein før trening av armer kan gi små forbedringer i styrke og muskelstørrelse sammenlignet med kun trening av armer, dette sannsynligvis pga. økte nivåer av anabolske hormoner som testosteron og veksthormon. To tidligere studier som har satt bein-treningen etter armen har dog funnet motsigende resultater, og det kan tenkes at isometrisk kotraksjon av armer under bein-treningen kan ha ført til den ekstra effekten i denne studien, selv om deltakerne ble bedt om å holde armene avslappet under bein-treningen. Det kan også argumenteres for at en øvelse som knebøy (framfor beinpress, bein ekstensjon og bein curl, som brukt her) ville gitt større økninger i anabole hormoner, og større tilpasninger.
Les Lyle McDonald sin analyse av studien her.
Rønnestad BR, Nygaard H, Raastad T. Physiological elevation of endogenous hormones results in superior strength training adaptation. Eur J Appl Physiol. 2011 Feb 16. [Epub ahead of print]. Pubmed.
Biceps trening (Foto: US Navy)
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Training Twice A Day.. Why And How? Christian Thibaudeau er en stor forkjemper av økt treningsfrekvens, og å splitte økter opp i flere kortere økter. I denne artikkelen forklarer han hvordan man på en god måte kan splitte opp økter, og hvilke fordeler det kan gi.
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How Sugar Affects the Body in Motion: En flott artikkel i New York Times om hvordan sukker ikke er like skadelige for aktive personer, men at det likevel ikke er nødvendig med sport-drikker og mye sukker for vanlige folk som trener litt, kun for seriøse atleter som trener over 2 t av gangen..
Sukker
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Partial Results… Or Not? Nok en fin post av Christian Thibaudeau, her går han inn på emnet om forkortede (partial) øvelser, som f. eks ‘rack pulls’. Selv om disse ofte har dårlig overføring til hovedløftene, så kan de fortsatt gi en god treningseffekt.
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Does Age Affect Appetite Regulation? En flott og interessant artikkel av James Krieger; En studie fra februar 2011 fant en assosiasjon mellom høyere alder og dårligere enve til å kompensere for kaloriinntak fra snakcs ved et senere ad libitum måltid, noe som indikerer at dårligere evne til å oppfatte og regulere matiinntaket kan være en av årsakene til at mange blir feitere når de blir eldre.
Referanser:
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Could This Be The Secret To Reaching Your Genetic Limit? God kondisjonering kan være nødvendig får å takle en stor mengde muskelmasse, men kondisjonstrening kan også ha en negativ effekt på styrken.. Kanskje kan kondisjonering ved hjelp av øvelser som også krever en god del styrke (Prowler, Tabata etc.) være en av nøklene for å nå sitt genetiske potensiale?
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