Utgave 88 – I denne utgaven:
– Does Exercise Make You Eat More? Part 2 (av James Krieger, forskning)
– Do “Cheat” Snacks Interfere With Weight Loss? (av James Krieger, forskning)
– Bodypart Frequency and Soreness – Q&A (av Lyle McDonald)
– 5 Tips for Økte Prestasjoner i Benkpress! (av Eirik Sandvik)
– 5 Tips for Økte Prestasjoner i Markløft! (av Eirik Sandvik)
– How to Fit Core Stability Exercises into Strength and Conditioning Programs (av Eric Cressey)
– Tygg maten din (forskning)
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Ukas sitat:
«Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.»
– WHO
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Does Exercise Make You Eat More? Part 2: En flott artikkel av James Krieger, om forskning på kompensasjon i kaloriinntaket etter trening, som viser at mens enkelte ikke spiser mer etter trening, spiser noen så mye at det totalt gjør opp for kaloriene forbrent under treningen, og noen overkompanserer og spiser mer enn de forbrant under treningen.
Noen (men ikke alle) kompenserer for trening med økt kalorinntak, spesielt gjennom økt inntak av søte og fete matvarer
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Do “Cheat” Snacks Interfere With Weight Loss? En flott artikkel av James Krieger, som tar for seg en studie som fant at en daglig snack i form av mørk sjokolade ikke hadde noen negative effekter på en slankediett/vektreduksjon. Det var ingen statistisk betydelige forskjeller mellom gruppene, men en ørliten (statistisk ubetydelig) fordel i sjokolade-gruppen (-5,7 vs. -3,5 cm midjemål, -3,9 vs. -3,4 kg fetmasse, -3,4 vs. -3,1 % kroppsfett). (notater: fleksibel slanking, flexible dieting, cheating, juksing, cheat meal, oppkarbing, carb-up, godteri, godis, free meal, wild card calories.)
– «Article Summary: A recent study showed that incorporation of small amounts of sweet snacks like chocolate into a meal plan did not impair weight loss.
– Points of Interest:
— 26 overweight women were randomly assigned to receive either a dark chocolate snack or licorice as part of an overall reduce calorie diet for 18 weeks.
— Both groups lost similar amounts of weight and body fat.
– Quotes:
— «…research shows that completely depriving yourself of a food can enhance the rewarding values of that food, whereas simply limiting the amount of the food does not.»
— «…a flexible approach that restricts, but not eliminates, less healthy choices could enhance compliance in the long-run, as compliance is the number one predictor of long-term success with any weight loss or weight management program.»
— «Labeling foods as “good” or “bad” reinforces a black and white or “all or nothing” mentality towards nutrition.»
— «…the quality of food exists on a continuum…»
— «…some foods that people would consider “bad” are perfectly fine when you take into consideration the dose and context under which the food is being eaten.»
— «…sweet snacks can be an appropriate part of any nutrition plan, as long as you take into consideration how much you are eating and how often you are eating it.»
— «A final limitation was that the study was funded by the Hershey Company, and the second and third authors in the study were employed by the Hershey company.»
— «While this does not mean the results of the study should be thrown out, it does indicate potential conflicts of interest among the authors.»»
* Referanser: James Krieger: Do “Cheat” Snacks Interfere With Weight Loss?
1) Piehowski, K.E., et al. A reduced-calorie dietary pattern including a daily sweet snack promotes body weight reduction and body composition improvements in premenopausal women who are overweight and obese: a pilot study. J Am Diet Assoc. 111(8):1198-1203, 2011.
2) Raynor, H.A., and L.H. Epstein. The relative-reinforcing value of food under differing levels of food deprivation and restriction. Appetite. 40(1):15-24, 2003.
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Bodypart Frequency and Soreness – Q&A: En interessant spørsmål & svar post av Lyle McDonald: kort oppsummert; det er ikke noe problem å trene gjennom stølhet/DOMS (Delayed Onset Muscle Soreness), men generell trøtthet/generally fatigued kan være noe annet.
* Lyle McDonald: Bodypart Frequency and Soreness – Q&A.
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5 Tips for Økte Prestasjoner i Benkpress! En flott artikkel av Eirik Sandvik med 5 tips for økte prestasjoner i benkpress:
– Tips # 1 – Dra mer!
– Tips # 2 – Pushups for økt skulderstabilitet
– Tips # 3 – Triceps pushdown for økt albuehelse
– Tips # 4 – Mobilisering av brystrygg for økt oppspenn
– Tips # 5 – Sleeper stretch!
* Referanser: Eirik Sandvik: 5 Tips for Økte Prestasjoner i Benkpress!
"Benkebali" - jeg kjører normalt ikke benkpress, men tester ut litt på Bali 🙂
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5 Tips for Økte Prestasjoner i Markløft! En knall artikkel av Eirik Sandvik med 5 tips for økte prestasjoner i markløft, beskrevet på en artig måte – synes nå jeg 😉 (notater: deadlift)
– Tips # 1 – Bakside lår Stabiliserer Knær og Korsygg Under Løftet
– Tips # 2 – Om du Ikke har en Tight Kjerne kan du Bare Glemme Trygge Tunge Løft
– Tips # 3 – Ræva Genererer Krefter og Fullfører Løftet
– Tips # 4 – Ikke la Mobilitet i Overkropp Være en Begrensende Faktor
– Tips # 5 – Du kan Ikke Trene med Fislevekter om du vil Bli Sterkere
* Referanser: Eirik Sandvik: 5 Tips for Økte Prestasjoner i Markløft!
Markløft
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How to Fit Core Stability Exercises into Strength and Conditioning Programs: Part 1, Part 2: En flott artikkelserie av Eric Cressey om mage/core stabiliseringsøvelser som en del av et komplett treningprogram: (notater: magetrening, core trening)
PART 1:
– Anterior core stability exercises:
– Posterior core stability exercises:
– Lateral core stability exercises:
– Rotary core stability exercises:
PART 2:
– 1. An individual’s training experience.
– 2. An individual’s weaknesses.
– 3. An individual’s training frequency.
* Referanser: Eric Cressey: How to Fit Core Stability Exercises into Strength and Conditioning Programs: Part 1, Part 2.
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Tygg maten din: En studie fra november 2011 sammenlignet forskjellige metoder av inntak og dets effekt på sultfølelse og tørst, og fant at å spise maten ga bedre metthetsfølelse enn å drikke maten, også for protein. (hele matvarer, whole foods, flytende kalorier, brus, juice, drikke mat, protein shakes, måltidserstattere.)
– «We conclude that mode of consumption plays a role in alleviating hunger and thirst. Subjects required further consumption after drinking the meal, motivated by hunger or thirst, showing that drinking a meal causes confusion that may imply a risk of overconsumption.»
* Referanser:
1) Martens MJ, Westerterp-Plantenga MS. Mode of Consumption Plays a Role in Alleviating Hunger and Thirst. Obesity (Silver Spring). 2011 Nov 17. doi: 10.1038/oby.2011.345. [Epub ahead of print]. Pubmed.
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jeg veier mest når jeg trener mye. trener jeg lite daler appetitten og jeg er bacj 2 skiny bitch :p
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