Tweet TONTON - FITNESS ADVISER: Dezembro 2011

Publicado  quarta-feira, 28 de dezembro de 2011

Hypocrisy & the Heart and Stroke Foundation's kids report

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Hypocrisy & the Heart and Stroke Foundation's kids report

Reading more effective than running for weight loss?

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Reading more effective than running for weight loss?

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Dr. Sharma and I Have Single Bypasses!

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Dr. Sharma and I Have Single Bypasses!

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O número ideal de repetições - Paulo Gentil

Publicado  quinta-feira, 22 de dezembro de 2011

http://www.gease.pro.br/artigo_visualizar.php?id=51 O número ideal de repetições Paulo Gentil 01/01/2002 Se eu lhe perguntasse qual o número ideal de repetições para se obter hipertrofia o que você me responderia? Seria 10? Ou 8? Algo em torno de 12? Infelizmente muita gente ainda acredita em um número lendário de repetições considerado ideal. Quem nunca fez uma série de “três de dez” (3 X 10)? Parece que há um limite mágico a partir do qual a hipertrofia começa a surgir (geralmente 8) e acima do qual ela magicamente é interrompida (normalmente 12), parece que o músculo possui um contador implacável acionando os sinais de hipertrofia quando se supera a sétima repetição e os interrompendo a partir da décima terceira. Definitivamente o referido contador não existe, e esta rigidez numérica é totalmente desprovida de comprovações confiáveis. Não me entendam mal, o número de repetições é um fator fundamental, mas jamais deve ser analisado isoladamente dentro do complexo contexto que origina a hipertrofia muscular, para sermos mais precisos devemos analisar a velocidade da contração tanto excêntrica quanto concêntrica, tempo de pausa na contração e no alongamento, ênfase dada em determinados ângulos etc... A fim de ilustrarmos o contexto multifatorial seguem dois exemplos (pense na rosca bíceps direta realizada com o protocolo clássico de 3 x 10, variando a carga de acordo com série): 1. Na primeira série imagine-se levando um segundo para realizar cada repetição, na segunda aumente o tempo de cada repetição para 6” e na terceira suba para 15”. No primeiro caso sua série estaria acabada em 10 segundos, no seguinte ela levaria 1 minuto, já no último você demoraria algo em torno de 2 minutos e meio. **Aqui há notáveis diferenças entre as vias metabólicas necessárias para manter o exercício, no primeiro caso recorreria-se prioritariamente à via anaeróbia alática (utilizando prioritariamente os fosfatos de alta energia), já a segunda série entraria em maiores escalas no metabolismo anaeróbio de glicídios, provavelmente aumentando as concentrações de lactato e reduzindo o pH, e o terceiro provavelmente já começaria a entrar no metabolismo oxidativo. Do ponto de vista neuromuscular os três protocolos produzirão diferentes estímulos e distintos padrões de recrutamento das unidades motoras. Portanto ocorreriam adaptações diferenciadas para cada caso. 2. Agora imagine que você sempre leva 6 segundos para realizar cada repetição, sendo que na primeira série “sobe” o peso em 1 segundo e o “desce” no mesmo tempo, mantendo o peso na posição de descanso durante os 4” restantes, na série seguinte a cadência seria de 1 segundo na subida e 5 na descida, com o contrário na terceira 5” para subir e 1” para descer ambas sem nenhum descanso na fase inicial/final do movimento. **Aqui teríamos novamente três trabalhos distintos, com diferentes respostas adaptativas bioquímicas e morfológicas. Sim, creio que consegui convencê-los que existem diferenças entre as diversas maneiras de executar um movimento, mas (o que realmente interessa) como manipular tudo isto para ficar “grande”? Bem... Sinto decepciona-lo, mas não posso dar a fórmula mágica (nem vendê-la), não...não pare de ler o texto e nem apague minha página da sua lista de favoritos, permita-me explicar. Antes de sair por aí dizendo que existe um número ideal de repetições para hipertrofia é necessário que se conheça os prováveis mecanismos de hipertrofia (não se preocupe, não vou explicar isso detalhadamente....agora). Respostas hormonais. Tempos de contração moderados a altos e descasos curtos entre as séries produzem maiores picos de GH, porém lembre-se que é discutível a influência deste hormônio na hipertrofia muscular. Já os treinos de cargas altas com períodos longos de descanso, liberam maiores quantidades de testosterona (KRAEMER et al, 1990). Hidratação celular (HÄUSSINGER, et al, 1993; WALDEGGER, et al, 1997; MILLAR ; et al, 1997) Para que se consiga um melhor fluxo sangüíneo local é recomendável não prolongar muito os descansos e manter tempos de contração suficientes para originar os desequilíbrios na homeostase necessários a ocorrência desta reação (diminuição do pH, elevação do lactato...). Microlesões (RUSSELL et al, 1992; SCHULTZ et al, 1995) As microlesões são geradas principalmente por contrações excêntricas, então “SEGURE A DESCIDA!”. Agora algumas pequenas provocações: pergunte-se (e a pessoa que lhe falou sobre o assunto): 1) Por que as contrações excêntricas geram mais microlesões? Supondo que as microlesões causam hipertrofia (“através da supercompensação”) 2) Por que cada vez que você se machuca (por exemplo um rompimento, distensão, corte...) esta supercompensação não é visível? 3) Seria, então, possível induzir hipertrofia por outros meios (impactos, cortes...)? 4) Como uma lesão pode gerar esta supercompensação? TEMPO DE CONTRAÇÃO X REPETIÇÕES Note que eu falei em tempo de contração e não repetições, prefiro usar este termo e livrar-nos desta prisão algébrica e da famigerada 3x10. Muitos autores atribuem a hipertrofia ao tempo em que o músculo permanece sob tensão e não somente a determinados algarismos. Segundo VERKHOSHANSKY (2000) “a chave para o tamanho muscular é levantar um peso de cerca de 80% do máximo por 8-12 repetições durante 40-60 segundos” (p.27). POLIQUIN por exemplo, refere-se a tempos entre 20 e 70 segundos como ideais para ganhos de massa muscular. Este autor propõe uma perspectiva de análise onde leva-se em conta o tempo da fase excêntrica, da pausa e da fase concêntrica, por exemplo, realizar agachamento com 3 séries de 6 repetições com tempo 321, significa que você levaria 3 segundos para descer, pararia no “fundo” do agachamento durante 2 segundos e subiria em 1 segundo (o primeiro digito se refere a fase excêntrica o segundo a pausa e o terceiro a fase concêntrica). CONCLUSÃO Esqueça a fórmula mágica, esqueça “o número ideal de repetições”, esqueça o que você leu em revistas “especializadas” e esqueça as séries imutáveis. Para alcançar seus objetivos é imprescindível usar racionalmente todas as estratégias. Segundo boa parte dos verdadeiros especialistas tempos de contração próximos a 60 segundos, com repetições durando entre 4 e 6 segundos (tempos 301 a 402) seriam indicados para compor a maior parte da elaboração dos treinamentos de hipertrofia, porém esta metodologia não deve ser a única. Prender-se a números de repetições pode até prejudicar seu desenvolvimento. O segredo está em manipular todas as variáveis de acordo com o músculo, características individuais e o objetivo do treino. Deve-se organizar tudo adequadamente dentro de um planejamento a curto prazo, que deve estar devidamente estabelecido no planejamento de médio prazo, o qual por sua vez é componente do planejamento a longo prazo. A montagem e prescrição de séries são fatores muito complexos e o menor detalhe deve ser visto sempre como componente desta estrutura intrincada e potencialmente instável, o sucesso tem muito a ver com o conhecimento e manipulação destas variáveis, daí a importância de ter um bom profissional lhe acompanhando. ***Veja mais informações no livro "Bases Científicas do Treinamento de Hipertrofia", do professor Paulo Gentil*** HÄUSSINGER D, et al, Cellular hydration state: an important determinant of protein catabolism in health and disease. Lancet, 341(8856):1330-2 1993 May 22; KRAEMER WJ et al. Hormonal and growth factors response to heavy resistance training protocols. J Appl Physiol. 69(4): 1442-1450, 1990 MILLAR ID ; et al, Mammary protein synthesis is acutely regulated by the cellular hydration state. Biochem Biophys Res Commun, 230 (2):351-5 1997 Jan 13 POLIQUIN, C. The Poliquin Principles. Dayton Writers Group, California, 1997 RUSSELL B, et al. Repair of injured skeletal muscle: a molecular approach. Med Sci Sports Exerc 1992 Feb;24(2):189-96). SCHULTZ E, et al. Effects of skeletal muscle regeneration on the proliferation potential of satellite cells. Mech Ageing Dev 1985 Apr;30(1):63-72. VERKHOSHANSKI, Y.V. Hipertrofia Muscular: Body-building. Editora Ney Pereira, Rio de Janeiro, 2000. WALDEGGER S, et al, Effect of cellular hydration on protein metabolism. Miner Electrolyte Metab, 23(3-6):201-5 1997;

protein shake - PROTEIN SHAKE

Publicado  quarta-feira, 21 de dezembro de 2011

Protein Shake During Workout Shake Protein is a bit hard to digest fast ... even the fastest takes around 40min when you body is depleted and you stomach is empty What I am recommending to a lot of the guys is ... make a during the training shake ... the follow is up with a post shake or a meal ... the during shake should be very simple supplements digestion wise and should have very fast digesting and metabolizing components ... what I recommend (and I mentioned it on this board I guess) take 40-60g fast digesting card (dextrose) + 5-10g creatine + 5-10g BCAA + Glutamine (controversial if you are using argentine during or prior to your workout) start drinking it half way through your work out when your blood flow is at its max and you can feel the pump ... and finish it 10 - 15 minutes before you conclude your training session ... People who take fast digesting carb + protein post workout to get the insulin spike and replenish glycogen and store protein (plus other micro nutrients) however they think that the protein that is stored is the protein that they took with the shake ... that is wrong ... the glucose takes 10 minutes to completely work in which the protein hasn't yet ... but it does store whatever protein you have in your blood stream from previous meals ... and the protein that you took with the shake replenishes the blood stream. You can have the protein shake with out without some more glucose (depends on your diet plan and goal) post work out or just hit the next meal If you are doing cardio after workout then you want to cut weight so keep carb during training at 30g or eliminate it Then post workout you can take protein + slow carbs or a meal (as I said that is if you want to drop weight ... and it again depends on your diet plan) Post workout shake The shake is not essential ... u can have a solid meal after a workout ... The whole 3 hour window post workout shake/meal is a myth ... it was championed through magazines ... if u have enough nutrient in your blood your body will compensate for everything ... the key is to have constant protein flowing in your blood stream ... Spiking insulin is an option depending on your goals ... and that should be introduced while the body is pumped up and blood flow is at its max ... during workout or not more than 30 minutes post workout ... Amino acid pills are worthless ... I asked some of the retail supplement shops about why do they still get amino acids ... well the answer was "we sell them well and people ask for it" still people live by the myth that if u take amino acids you will be stronger ... yet amino acids are protein ... a delicious scope of why protein shake gives you 20-30g protein which is around 10-15 large tabs of amino acid which hurts your throat when u swallow them ... and taking amino acids with protein shakes is another mistake ... any type of protein must get converted to amino acids to get absorbed by the body ... meaning any type of protein will get converted to amino acids (that is the first step of the protein digestion) I guess still people get hypnotized by the magazine ads and articles ... you got to keep in mind that articles are written to market a certain product or approach to ensure the constant sale of certain product ... These days you see a lot of ads in the mags saying take glutamine + argentine pre and post workout ... where if someone looks close to these to substances and how they work ... they compete against each other once when getting digested ... glutamine digests to ammonia (NH3) and argentine to nitric oxide ... where ammonia overpowers nitric oxide and you lose the benefit of it ... the same reason why you should take calcium and zinc at the same time ... and the zink + calcium + magnesium is one of the useless supplements that u can take BCAA is a whole different thing as I am a big advocate of HMB (metabolite of Lucien) ... for muscle gain and some medical cases And fructose can't be stored as muscle glycogen or used as a source of energy ... even the glycogen in the liver ... which is fructose ... doesn't take it from the stomach directly ... the body converts some of the blood sugar to fructose ... so don't think that is u eat only 25g fructose a day it will go to the liver ... everything that goes in the stomach has to be digested and then converted and transported to wherever the body sees fit Milk is not a good choice of protein Whey protein is cheap considering the amount of protein you get and cause the price of whey has gone up nearly 100% in the past couple of years ... so has everything else I still think it is a very good choice ... but you do the calculation according to the prices in your country ... 1 liter of milk has 50g carb, 30g protein, vitamine A, D, calcium, and some more phosphate and B vitamins ... and we all know we get best source of protein powders from milk (whey and it various filtration versions) however less than 40% of the milk is actually protein and only 20% of that protein is whey ... so only 7.5% of the total skim milk's caloric intake is whey . Meaning only 6g of whey protein in a liter of skimmed milk The carbohydrate of milk is called lactose and some people cant tolerate it and have allergy against it ... even if you are a lactose tolerant (the human body can't convert all of it to glucose and making it available as energy source due to the lack of proper enzymes to do so) 1 liter of milk has 50g carb, 30g protein, vitamine A, D, calcium, and some more phosphate and B vitamins And don't misunderstand the breast milk or the baby milk that they feed infants (or at least that is what they call it) Mothers' milk is a complete whole food for newly born babies only due to its hormonal property and the baby milk is a fortified powder that was designed to be a whole food for infants ... so don't get it mixed up Cow's milk for babies: Stick with breast milk or formula until your child's first birthday. Why? Your baby can't digest the protein in cow's milk for the first year, it doesn't have all the nutrients he needs, and it contains minerals in amounts that can damage his kidneys." Also ... pregnant women are not allowed to drink milk during delivery due to its indigestion that causes loose motion

Larissa Reis - IFBB Pro Figure

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Larissa Reis - IFBB Pro Figure

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Avoiding Added Sugars By Shereen Jegtvig, About.com Guide Updated October 06, 2011 About.com Health's Disease and Condition content is reviewed by our Medical Review Board See More About:added sugarsnutrition and healthcarbohydrates Photodisc/Getty Images Ads Exercise Your Brain Games You Didn't Know Existed to Fight Brain Decline and Aging. www.lumosity.com New Diabetes Treatment Are you a Healthcare Professional? Info on New Diabetes Treatments at www.DiabetesHealthLounge.com Tight vagina tighten your vagina naturally with simple techniques and herbs www.ccherb.com Nutrition Ads Nutrition Nutrition and Diet Nutrition Facts Calories Food Calories Healthy Food Nutrition Ads Bowtrol® Online Store Selling Bowtrol® Since 2007! Natural Colon Cleanse + Weight loss www.bowtrolonline.com/ Atlantis Canada Over 240 Commercial Plate-loaded Strength Equipment. +30 years exp. www.atlantis-fit.com Added sugars are found in sweet snacks, beverages and processed foods, usually to enhance the flavor, although not all processed foods with added sugar actually taste very sweet. Eating too many added sugars adds extra calories to your diet that can lead to weight gain, and studies show that they increase your risk for both diabetes and cardiovascular disease. This doesn't mean that you have to avoid all sugars; foods that contain natural sugars can be part of a healthy diet. Milk and unsweetened yogurt contain lactose, or milk sugar, and fruits and vegetables contain fructose (fruit sugar). These foods are also rich in nutrients, while foods high in added sugars tend to be less nutritious 'junk' foods. The World Health Organization suggests that no more than 10% of your total daily calories come from added sugar. The American Heart Association recommends that women eat less than six teaspoons of added sugar every day, and that men should not eat more than nine teaspoons of added sugar. That's about 100 and 150 calories for women and men, respectively. Maybe that doesn't sound like much, but if you drop 100 calories every day, you'll lose about ten pounds in one year. Most extra sugar is added when foods are made, rather than at the table, so it's important to know how to recognize how much is in the foods you buy. Packaged foods have Nutrition Facts labels that will state how many grams of sugar are in each serving of the food product. Six teaspoons of sugar (and about 100 calories) is close to 25 grams of sugar, and nine teaspoons of sugar (about 150 calories) is about 37 grams. Keeping track of your added sugar, as well as your nutrition in general, is easy when you join Calorie Count -- a free service of About.com. You enter the foods you eat, and Calorie Count shows you how much sugar you've eaten. High In Added Sugar Sweetened soft drinks, pastries, cookies, candy bars, syrups, jams, jellies, and pre-sweetened breakfast cereals are all obvious sources of added sugars. However, other foods such as salad dressings, flavored yogurts, instant oatmeal and fruit smoothies can also be high in added sugars. Look at the ingredients list for these following words: Sugar Brown sugar High fructose corn syrup Corn sugar Syrup Corn syrup Fructose Glucose Sucrose Raw sugar Turbinado sugar Honey If any of these forms of sugar on the ingredients list, be sure to look at the Nutrition Facts label to determine how much added sugar is lurking in each serving. Taming Your Sweet Tooth If you love your sweets, it might be difficult to give up the added sugars at first. Swap out your cookies and cake for fresh fruit and berries, and drink sparkling water or diet soft drinks. Add fresh fruit to plain yogurt and cereal. You don't have to give up added sugars completely -- you can still have one small piece of chocolate every day, or one cup of soda, or maybe even a small ice cream treat. Just be sure to watch your portion sizes. Sources: American Heart Association. Carbohydrates and Sugars. Accessed April 20, 2010. http://www.americanheart.org/presenter.jhtml?identifier=4471 Johnson RK, Frary C. "Choose beverages and foods to moderate your intake of sugars: the 2000 dietary guidelines for Americans--what's all the fuss about?" J Nutr. 2001 Oct;131(10):2766S-2771S. Journal of the American Medical Association. "Caloric Sweetener Consumption and Dyslipidemia Among US Adults." Accessed April 20, 2010. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005. Cut Back on Added Sugars High Fructose Corn Syrup or Regular Sugar? Your Tips for Fighting Sugar Cravings Take This Added Sugars Quiz

vegetarians bodybuilders

Publicado  segunda-feira, 19 de dezembro de 2011

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soy sauce salt free very low sodium

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Publicado  terça-feira, 13 de dezembro de 2011

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https://www.facebook.com/events/230897930314047/ https://www.facebook.com/events/230897930314047/ https://picasaweb.google.com/lh/photo/cIGWcHklipjsF_rq2XfSVAY_k-oaAPCR_LhBRaHcib0?feat=directlink https://picasaweb.google.com/lh/photo/cIGWcHklipjsF_rq2XfSVAY_k-oaAPCR_LhBRaHcib0?feat=directlink

Publicado  terça-feira, 6 de dezembro de 2011

IRON

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