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Blogs, NAC-Federation Estonia => BLOGID / БЛOГИ => Topic started by: mp on July 23, 2014, 11:15:14

Title: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 23, 2014, 11:15:14
Tahtmata pikemalt Eli blogi risustada lühinägelike indiviidide kommentaaridega isiklikul pinnal.

Kirjutasin kiirelt paar artiklit.


http://thesportfactory.com/site/nutritionnews/Coca-Cola_Preferred_by_Top_Endurance_Cyclists_90.shtml (http://thesportfactory.com/site/nutritionnews/Coca-Cola_Preferred_by_Top_Endurance_Cyclists_90.shtml)

Further research is required to see how much Coca-Cola is used as a sport drink by other top endurance athletes. But more important, any ergogenic effect of Coca-Cola remains to be established. Is it possible that the carbonated water, sugar, color, food acid, and flavors contained in the red and white can is truly superior to all the scientifically designed sport drinks that scientists recommend? Is this another example of athletes being ahead of scientists?



http://www.active.com/cycling/articles/eating-to-win-what-we-can-learn-from-pro-cyclists (http://www.active.com/cycling/articles/eating-to-win-what-we-can-learn-from-pro-cyclists)


Depending on preferences and stomach issues, a racer drinks water, sports drink and Coke.

At race paces, the racers are burning almost exclusively glycogen (from carbohydrates) for energy.
Racers eat primarily carbohydrates with a high glycemic index for instant energy.


http://www.pponline.co.uk/encyc/sports-nutrition-is-coca-cola-an-effective-sports-drink-713 (http://www.pponline.co.uk/encyc/sports-nutrition-is-coca-cola-an-effective-sports-drink-713)


Mixing it half-and-half with Gatorade will give you an 8.7-per cent sports drink which should work very well and taste very strange. Mixing two parts Coke with one part water will leave you with a 7.3-per cent drink which should help performance and won't taste strange at all (of course, when we say Coke, we're not talking about diet Coke, which contains no performance-boosting carbohydrates).

Another point to consider is that lots of athletes like the taste of Coke, which can be a very good thing, since athletes tend to drink more of things they find palatable. Thus, they might find it easier to gulp down six ounces of Coke every 15 minutes as they cycle or run, compared to a less-pleasing sports drink.

Almost finally, it is very possible that the caffeine in Coke may enhance performance, perhaps by increasing muscular power and/or enhancing muscle function during the late stages of very prolonged exercise (bear in mind, though, that the Coke would probably have to be ingested steadily during the exertion at a rate of about six ounces every 15 minutes, and the effort would have to last for over three hours - in order for enough caffeine to build up to produce an effect). Note, however, that if you are a regular caffeine user, the modest amounts of caffeine in Coke would probably not 'jolt' you as much as it would the 'virgin' caffeine user.
Title: Re: Toitumine/joomine treeningu käigus
Post by: hunt123 on July 23, 2014, 15:18:54
Tahtmata pikemalt Eli blogi risustada lühinägelike indiviidide kommentaaridega isiklikul pinnal.

Kirjutasin kiirelt paar artiklit.


[url]http://thesportfactory.com/site/nutritionnews/Coca-Cola_Preferred_by_Top_Endurance_Cyclists_90.shtml[/url] ([url]http://thesportfactory.com/site/nutritionnews/Coca-Cola_Preferred_by_Top_Endurance_Cyclists_90.shtml[/url])

Further research is required to see how much Coca-Cola is used as a sport drink by other top endurance athletes. But more important, any ergogenic effect of Coca-Cola remains to be established. Is it possible that the carbonated water, sugar, color, food acid, and flavors contained in the red and white can is truly superior to all the scientifically designed sport drinks that scientists recommend? Is this another example of athletes being ahead of scientists?



[url]http://www.active.com/cycling/articles/eating-to-win-what-we-can-learn-from-pro-cyclists[/url] ([url]http://www.active.com/cycling/articles/eating-to-win-what-we-can-learn-from-pro-cyclists[/url])


Depending on preferences and stomach issues, a racer drinks water, sports drink and Coke.

At race paces, the racers are burning almost exclusively glycogen (from carbohydrates) for energy.
Racers eat primarily carbohydrates with a high glycemic index for instant energy.


[url]http://www.pponline.co.uk/encyc/sports-nutrition-is-coca-cola-an-effective-sports-drink-713[/url] ([url]http://www.pponline.co.uk/encyc/sports-nutrition-is-coca-cola-an-effective-sports-drink-713[/url])


Mixing it half-and-half with Gatorade will give you an 8.7-per cent sports drink which should work very well and taste very strange. Mixing two parts Coke with one part water will leave you with a 7.3-per cent drink which should help performance and won't taste strange at all (of course, when we say Coke, we're not talking about diet Coke, which contains no performance-boosting carbohydrates).

Another point to consider is that lots of athletes like the taste of Coke, which can be a very good thing, since athletes tend to drink more of things they find palatable. Thus, they might find it easier to gulp down six ounces of Coke every 15 minutes as they cycle or run, compared to a less-pleasing sports drink.

Almost finally, it is very possible that the caffeine in Coke may enhance performance, perhaps by increasing muscular power and/or enhancing muscle function during the late stages of very prolonged exercise (bear in mind, though, that the Coke would probably have to be ingested steadily during the exertion at a rate of about six ounces every 15 minutes, and the effort would have to last for over three hours - in order for enough caffeine to build up to produce an effect). Note, however, that if you are a regular caffeine user, the modest amounts of caffeine in Coke would probably not 'jolt' you as much as it would the 'virgin' caffeine user.
Ilmselt nii ongi nagu sa kirjutad. Tipp jalgratturid teevad trenni nii, et kui mõni poeke teepeale satub, siis sealt ostavad toitu ja juua. Targematel on veel seljakotid seljas, et saaks kaasa ka asju osta, sest kunagi ei tea millal jälle mõni poeke teepeale satub :D :D
Kuna sa oled selle ala spetsialist, siis palun vasta. Kas ma olen õigesti aru saanud?
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 23, 2014, 15:34:58
Iroonia on kohatu.
Seljakott ei ole vajalik, sest pikemal sõidul on ka paar ca 0,7 l joogipudelit pudelihoidjates, ja energy-barid jersey tagataskutes. Kui pudel tühjaks saab ja tekib võimalus täitmiseks, seda tehaksegi. Samas kustutatakse kohapeal janu, ja mis "sisse ei mahu", läheb topsi/tasku.

Luca Paolini ratta küljes on 1 pudel , teisel on top maha lõigatud ning sellesse pistetud õhuke vihmajakk.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 23, 2014, 20:41:32


   
Update:
Magnesium Improves Women's Physical Performance  -- A new study found that daily intake of a magnesium supplement significantly improved physical performance among older women compared to those given a placebo. Interestingly, none of the women in the study were deficient in magnesium based on blood tests.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 23, 2014, 21:58:11

It’s okay to have an opinion and a personal preference. But it’s best to represent them as such, rather than dispensing something that might be mistaken for evidence-based advice.

“In God we trust, all others bring data.” — W. Edwards Deming

- See more at: http://conscienhealth.org/2014/07/data-v-dogma-low-calorie-sweetened-beverages/#sthash.Q1k2GixK.dpuf (http://conscienhealth.org/2014/07/data-v-dogma-low-calorie-sweetened-beverages/#sthash.Q1k2GixK.dpuf)

Andmed VS dogmad : Magustajatega karastusjoogid aitavad kaalu kaotada, ütleb teadus.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 24, 2014, 09:59:59
Usun, et iroonia oli kohane :) Ma arvan, et neil on treeningutel saateauto, võimalik, et eksin, siis pean iroonitsemise ära lõpetama ja kaotusekibedust tunnistama :)
Ma ei oska öelda, kas sellest koola joomisest on kasu või mitte aga ei usu, et tast kahju ka on, kui see ainus tarbitav vedelik ei ole. Täpselt nagu iga teise joogi/söögigagi.

Oled täpselt see, kellest juttu on olnud - inimene, kes ei taha kuulata. Teemat valdamata kibelevad näpud klaviatuurile klõbistama.
Saateauto ei saa sõita iga päev igal ratturil sabas. Seda juhtub aga vaid valitud treeningutel. Muul ajal käivad kutid omapead, vahel üksi, vahel kambas.

Üks plus sulle - sa möönad, et sa võid eksida.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 24, 2014, 10:03:30
ja mis on veelgi tähelepanuväärsem

kui teema sai alguse Coca-colast ja arenes selle kasutamisest tippratturite poolt treening/võistlusjoogiks, siis ... kui selle kallal nagu hästi enam ei saa võtta, tuleb seljakott ja saateauto teemale edasi ARENEDA.

Trollid.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 24, 2014, 11:10:00
Noppeid siit-sealt.

Rein Taaramäe, tipprattur, UCI klubi Cofidis, väljavõte päevikust:

"  Mehed jagati tiimideks ja kätte anti meile kaardid. Iga tiim sai euroaluse. Kaardil olid märgitud punktid kuhu jooksma pidime ja lõpuks maandusime ühe kohaliku hotelli terrassil, kuhu minu meeskond jõudis 15 minutit varem kui teised tiimid. Esimene hooaja võit oli käes. :D
Alguses pidime esiteks jooksma hotellist randa, umbes 2 km kaugusele ning sinna oli peidetud toidukott, mille sees olid edasised juhised. Järgnevalt pidime jooksma edasi 2 km ja leidma ühe spordidirektori, kes meid märgitud koha peal ootas. Uuel kaardil oli kirjas, et peame ostma kogu meeskonnale päkapikumütsid
ja siis kaardil märgitud hotelli jooksma. Kaks meest läksid mütse ostma ja ülejäänud tiim jooksis hotelli suunas.
Euroaluse point oli selles, et see jooksmine raskemaks teha. Teiseks jäänud tiim oli aga nii kaval, et laenas supermarketi poekäru, milles siis seda alust sõidutati. Oli päris põnev üritus.

Coca-Colat sai pärast üritust tasuta, sest viimane tiim pidi kõigile välja käristama. "

------------------------------------------------------------------------------------

Reedel oli Rivieras vihmasadu ja +7 kuni +12 kraadi. OTSUSTASIN trenni minna ja 2 TUNDI vihmas kihutada. See eesmärk sai täidetud, isegi 40 min kauem kui plaanitud. Koomiline vahejuhtum toimus 500 m pärast treeningu starti. Esimese laskumise peal tahtsin vasakule pöörata ja panin sellise 40 km/h kiirusega üle valge juti, mis tee keskel ilutses. Nii kui esirattaga juti peale sain olin põmaki pikali maas. Väike vesiliug ja selili mööda asfaltit, nagu tasuta veepark. End püsti kohmitsedes vaatasin, et seljataga seisab vürstiriigi politseiauto ja vilkurid töötavad. Arvas vist, et see vend on kutu kah…Tegelikult on põlv natuke lõhki ja kann kange, sõitmist miski ei sega.

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Monaco nädal, kus läksid trennid veelgi tõsisemaks, st tunde velo seljas kulutasin jällegi päris asjalikult – 24h – kuhu sisse jäi ka kuue ja seitsme tunnised otsad ning vallutatud Alpid. Lisaks sellele, et tuju oli hea ja õues +30 kraadi läks ka enesetunne iga päevaga paremaks ja paremaks. Erinevus Eestis sõidetud kilomeetritega oli see, et siin sõitsin iga päev paar kolm 5-15 km pikkust mäge, kus hoidsin 300watist jõudu,
Title: Re: Toitumine/joomine treeningu käigus
Post by: hunt123 on July 24, 2014, 11:21:35
Noppeid siit-sealt.

Rein Taaramäe, tipprattur, UCI klubi Cofidis, väljavõte päevikust:

"  Mehed jagati tiimideks ja kätte anti meile kaardid. Iga tiim sai euroaluse. Kaardil olid märgitud punktid kuhu jooksma pidime ja lõpuks maandusime ühe kohaliku hotelli terrassil, kuhu minu meeskond jõudis 15 minutit varem kui teised tiimid. Esimene hooaja võit oli käes. :D
Alguses pidime esiteks jooksma hotellist randa, umbes 2 km kaugusele ning sinna oli peidetud toidukott, mille sees olid edasised juhised. Järgnevalt pidime jooksma edasi 2 km ja leidma ühe spordidirektori, kes meid märgitud koha peal ootas. Uuel kaardil oli kirjas, et peame ostma kogu meeskonnale päkapikumütsid
ja siis kaardil märgitud hotelli jooksma. Kaks meest läksid mütse ostma ja ülejäänud tiim jooksis hotelli suunas.
Euroaluse point oli selles, et see jooksmine raskemaks teha. Teiseks jäänud tiim oli aga nii kaval, et laenas supermarketi poekäru, milles siis seda alust sõidutati. Oli päris põnev üritus.

Coca-Colat sai pärast üritust tasuta, sest viimane tiim pidi kõigile välja käristama. "

------------------------------------------------------------------------------------

Reedel oli Rivieras vihmasadu ja +7 kuni +12 kraadi. OTSUSTASIN trenni minna ja 2 TUNDI vihmas kihutada. See eesmärk sai täidetud, isegi 40 min kauem kui plaanitud. Koomiline vahejuhtum toimus 500 m pärast treeningu starti. Esimese laskumise peal tahtsin vasakule pöörata ja panin sellise 40 km/h kiirusega üle valge juti, mis tee keskel ilutses. Nii kui esirattaga juti peale sain olin põmaki pikali maas. Väike vesiliug ja selili mööda asfaltit, nagu tasuta veepark. End püsti kohmitsedes vaatasin, et seljataga seisab vürstiriigi politseiauto ja vilkurid töötavad. Arvas vist, et see vend on kutu kah…Tegelikult on põlv natuke lõhki ja kann kange, sõitmist miski ei sega.

------------------------------------------------------------------------------------

Monaco nädal, kus läksid trennid veelgi tõsisemaks, st tunde velo seljas kulutasin jällegi päris asjalikult – 24h – kuhu sisse jäi ka kuue ja seitsme tunnised otsad ning vallutatud Alpid. Lisaks sellele, et tuju oli hea ja õues +30 kraadi läks ka enesetunne iga päevaga paremaks ja paremaks. Erinevus Eestis sõidetud kilomeetritega oli see, et siin sõitsin iga päev paar kolm 5-15 km pikkust mäge, kus hoidsin 300watist jõudu,
Tundub, et mingit kasu ta siis siiski omab. Vaevalt, et kõik jalgratturid koola fännid on, samas mine tea. Kui koola teeks kahju, siis oleks ta nende "menüüs" keelatud aintete nimekirjas :) Kui sul on ratta-rambo foorumis kasutaja, siis võiksid koola kohta küsida talt :)
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 24, 2014, 11:27:49


Sa said 1. postitusena 3 väga korralikku artiklit. Mida peaks veel küsima. Kes ja miks peaks spetsiaalselt paranoikudele kirjutama selliseid asju.

Avardage silmaringi. Ei maksa eeldada, et kui ise oled eluvõõras, seda ka teised peavad olema.
Punni ja jonni vähem, ahmi teavet, loo süsteemid, analüüsi. Võitja oled vaid ise.
Title: Re: Toitumine/joomine treeningu käigus
Post by: hunt123 on July 24, 2014, 15:38:43

Sa said 1. postitusena 3 väga korralikku artiklit. Mida peaks veel küsima. Kes ja miks peaks spetsiaalselt paranoikudele kirjutama selliseid asju.

Avardage silmaringi. Ei maksa eeldada, et kui ise oled eluvõõras, seda ka teised peavad olema.
Punni ja jonni vähem, ahmi teavet, loo süsteemid, analüüsi. Võitja oled vaid ise.
Paranoiaga ei ole siin midagi pistmist. Ma päriselt ka ei viitsi neid artikleid kõiki läbi lugeda. Ma lihtsalt ei saa aru mida ma selle infoga peale peaksin hakkama. Selleks, et foorumis tarka mängida ei ole mul küll viitsimist ennast kõikide spordialadega nüanssidega kurssi viia
Jätsid vastamata, et mille põhjal sa väidad, et sinu loetu ja sinu antud linkide jutt on tõene? Siinkohal pean lisama, et ma ei väida, et see vale on aga põhjenda oma allikate usaldusväärsust.
Kui tippsportlased oma blogis kirjutavad, et nemad dopingut ei kasuta ja on lihtsalt andekad ja töökad poisid, siis kas usud seda ka või pead möönma, et natukene ajavad ikka jama ka?
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 24, 2014, 16:20:03

Ma päriselt ka ei viitsi neid artikleid kõiki läbi lugeda. Ma lihtsalt ei saa aru mida ma selle infoga peale peaksin hakkama.

Jätsid vastamata, et mille põhjal sa väidad, et sinu loetu ja sinu antud linkide jutt on tõene? Siinkohal pean lisama, et ma ei väida, et see vale on aga põhjenda oma allikate usaldusväärsust.

Kui tippsportlased oma blogis kirjutavad, et nemad dopingut ei kasuta ja on lihtsalt andekad ja töökad poisid, siis kas usud seda ka või pead möönma, et natukene ajavad ikka jama ka?

Anna andeks, kui sa tuled ilma lugemata väitlema, kuna sa "ei viitsi lugeda", ei ole mul küll sulle midagi tõestada.

Mis see doping asjasse puutub kui jutuks olid coca ja saateauto ratturite trennis.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 25, 2014, 10:10:27


http://www.ncbi.nlm.nih.gov/pubmed/25028958 (http://www.ncbi.nlm.nih.gov/pubmed/25028958) 

For the two weeks observed, strength and anthropometric differences were minimal while stress, fatigue and diet-dissatisfaction were higher during MPMF. A HPLF diet during short-term weight loss may be more effective at mitigating mood disturbance, fatigue, diet-dissatisfaction and stress than a MPMF diet.

Kõrgem valgu / madalam rasva % menüüs VS mõõdukas valk / mõõdukas rasv ( 2.8g/kg and 1.6g/kg / 15.4% and 36.5% ) ei avalda märkimisväärset mõju jõunäitajatele, küll aga tulevad välja eelised kui võrrelda meeleolu, väsimustunnet ja stressi. Seda siis kahe nädalase perioodi põhjal. Katses osalesid meessoost jõutreeninguga tegelejad vanuses 20-43 a.
Title: Re: Toitumine/joomine treeningu käigus
Post by: hunt123 on July 25, 2014, 10:26:23

[url]http://www.ncbi.nlm.nih.gov/pubmed/25028958[/url] ([url]http://www.ncbi.nlm.nih.gov/pubmed/25028958[/url]) 

For the two weeks observed, strength and anthropometric differences were minimal while stress, fatigue and diet-dissatisfaction were higher during MPMF. A HPLF diet during short-term weight loss may be more effective at mitigating mood disturbance, fatigue, diet-dissatisfaction and stress than a MPMF diet.

Kõrgem valgu / madalam rasva % menüüs VS mõõdukas valk / mõõdukas rasv ( 2.8g/kg and 1.6g/kg / 15.4% and 36.5% ) ei avalda märkimisväärset mõju jõunäitajatele, küll aga tulevad välja eelised kui võrrelda meeleolu, väsimustunnet ja stressi. Seda siis kahe nädalase perioodi põhjal. Katses osalesid meessoost jõutreeninguga tegelejad vanuses 20-43 a.
Miks üks kogus on toodud g/kg kohta ja teine protsentides?
Mulle tundub lihtsam jälgida päevapeale g/kg kohta, kui jälgida toidu protsente. Oleks tore kui viitsid selgitada :)
Title: Re: Toitumine/joomine treeningu käigus
Post by: Ralf Otter on July 25, 2014, 10:30:43
Üks loll oskab rohkem küsida, kui kümme tarka vastata!

Vanasõna
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 25, 2014, 11:15:31
Miks üks kogus on toodud g/kg kohta ja teine protsentides?
Mulle tundub lihtsam jälgida päevapeale g/kg kohta, kui jälgida toidu protsente. Oleks tore kui viitsid selgitada :)
Katse korraldaja ja läbiviija, selle vormistaja, ei ole mina.
Ja sina, kes "ei viitsi lugeda", lepi lihtsalt sellega. Antud juhul ei ole see ka oluline.
Kõik, mis siia kirja pandud saab, ei ole minu interpreteeringud või "mulle tundub nii".
Huvitavamad leiud, mis kuidagigi pealkirjaga haakuvad.
St. tekkivatele küsimustele, eriti, mis on kiusu pärast esitatud, ei pruugi vastamiseks võimalust olla.
Ja teemasse mittepuutuva, kui risustava ja vajadusel õige asja leidmist raskendava, leian, peakski ära kustutama. St. enne mõtle, siis kirjuta.
Title: Re: Toitumine/joomine treeningu käigus
Post by: hunt123 on July 25, 2014, 11:58:10
Katse korraldaja ja läbiviija, selle vormistaja, ei ole mina.
Ja sina, kes "ei viitsi lugeda", lepi lihtsalt sellega. Antud juhul ei ole see ka oluline.
Kõik, mis siia kirja pandud saab, ei ole minu interpreteeringud või "mulle tundub nii".
Huvitavamad leiud, mis kuidagigi pealkirjaga haakuvad.
St. tekkivatele küsimustele, eriti, mis on kiusu pärast esitatud, ei pruugi vastamiseks võimalust olla.
Ja teemasse mittepuutuva, kui risustava ja vajadusel õige asja leidmist raskendava, leian, peakski ära kustutama. St. enne mõtle, siis kirjuta.
Selle lingi ma avasin ja lugesin teksti ka ilusti läbi :) Otteri teksti saan ma vabalt mujale ka copyda. No probleemo :)
Tagasi teemasse tulles, minu küsimus ei ole kiusu pärast tehtud. Ära võta igat lauset või küsimust rünnakuna! :) Lihtsalt g/kg kohta päeva tarbimises on tavalisel inimesel lihtsam jälgida kui jälgida protsenti toidus. Usun, et nõustud sellega.
Saan % ja artikli mõttest aru. Küsimus oli pigem ajendatud sellest, et kui tavaline inimene tahaks seda jälgida/järgida, siis kuidas see kõige lihtsam oleks?
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 25, 2014, 12:30:57

Nii palju kui MA ASJAST ARU SAAN, sõltub see eelkõige kogukaloraažist, sealt, EHK, siis ka % kasutamine. Sest proteiini paned paika g/kg, ja siis rasva/sv vaatad juba vastavalt individuaalsele energiakulule ja eelistusele. Makes sense?
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 25, 2014, 18:53:22

Eepiline toidutuur.

Kui oled söömissõltlane, hakka vastupidavussportlaseks.

>

Tuuride ajal võivad ratturid süüa kõvasti üle 5000 kcal päevas.. tunnis ca 350 kcal , mis on maksimaalne, mida keha suudab omastada. Ja kuna nende energiakulu on kuni 3 X suurem, võtab organism puuduva rasvavarudest. Sõidu lõpus on energiadefitsiit nii suur, et selle tasa saamiseks toimub korralik süsivesikute laadimine. Väike ei ole ka valgu osakaal.

>

http://www.npr.org/blogs/thesalt/2014/07/23/334423902/the-epic-2-200-mile-tour-de-france-is-also-a-test-of-epic-eating (http://www.npr.org/blogs/thesalt/2014/07/23/334423902/the-epic-2-200-mile-tour-de-france-is-also-a-test-of-epic-eating)
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on July 28, 2014, 19:26:38


http://www.dailymail.co.uk/sport/othersports/article-2707716/Polish-rider-Bartosz-Huzarski-whips-social-media-storm-posting-shocking-image-legs-18th-stage-Tour-France.html (http://www.dailymail.co.uk/sport/othersports/article-2707716/Polish-rider-Bartosz-Huzarski-whips-social-media-storm-posting-shocking-image-legs-18th-stage-Tour-France.html)

18 etappi ja voila - jalad


Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 03, 2014, 21:31:17
Nii me vaikselt tiksume koos abilistega, seekord tuli seljakott ka spetsiaalselt fännide rõõmuks kaasa.
Soe oli. Sai 3 h väntamise vahele isegi tunnike surfatud.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 04, 2014, 18:28:31
http://suppversity.blogspot.com/2014/05/artificial-sweetened-foods-promote-not.html?m=1 (http://suppversity.blogspot.com/2014/05/artificial-sweetened-foods-promote-not.html?m=1)

 " Kunstlikud magustajad aitavad kaasa kaalukaotusele, mitte ei tööta selle vastu. " ütlevad viimase aja uuringud. "Väheneb näljatunne, suureneb rasva oksüdatsioon, jne.. Muutused ei ole suured, aga nad on märgatavad.."


References:
Sørensen, Lone B., et al. "Sucrose compared with artificial sweeteners: a clinical intervention study of effects on energy intake, appetite, and energy expenditure after 10 wk of supplementation in overweight subjects." The American journal of clinical nutrition (2014): ajcn-081554.
Title: Re: Toitumine/joomine treeningu käigus
Post by: parker on August 05, 2014, 22:32:22
Tropi juttu refereerid. Kustuta mu postitusi edasi mp.
Ameeriklased on teada tuntud "teadlased".
Title: Re: Toitumine/joomine treeningu käigus
Post by: Ralf Otter on August 06, 2014, 07:03:25
Kustuta mu postitusi edasi mp.



Ka sina, Brutus! (mp)
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 06, 2014, 09:48:20

Kordan siis : asjasse mittepuutuvad, isikupõhised kommentaarid/repliigid - need ei vii edasi. Ei ole põhjust neid hoida siin.
Parker, sulle ei sobi teadlaste uuringute tulemused, küll aga oma kumiiride igasuguse põhjenduseta uskumustel põhinev. See ei ole väga ratsionaalne lähenemine. Lihtsalt "tropi jutt" - ei kõla väga intelligentselt, veel vähem kaalukalt.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 06, 2014, 09:54:56

Ka sina, Brutus! (mp)

Otter, kas soovid, et taastan sind isiklikult puudutavad solvangud ka?
See ei ole demokraatia (kirjutada mida sülg suhu toob) aga kui sellise demokraatia järele on vajadus, saab seda muudes teemades ju piisavalt viljeleda.
Mõtlesin, et siin võiks olla ref. allikatele, mis on enama seljatagusega, kui mõne üksikindiviidi uskumused. Soovi korral appelleerida, võiks jutul olla toeks midagi enamat kui "aga ma arvan nii..".  Kõige vähem on abi postitaja solvamisest - tegemist ei ole antud juhul tema arvamusega vaid  info edastamisega, mis VÕIB olla huvipakkuv.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 06, 2014, 10:09:11

http://www.ncbi.nlm.nih.gov/pubmed/21270379 (http://www.ncbi.nlm.nih.gov/pubmed/21270379)

"The totality of evidence indicates that substituting PUFAs for SFAs is beneficial for lowering total and LDL cholesterol and for CHD prevention..."

PUFA - polüküllastamata rasvad / SFA - küllastunud rasvhapped

Ja see ei ole kahjuks vana teooria, nii väga kui me ei tahaks ka peekonit ja munakollast nautida. Asendada kogu süsivesik rasvase vastu.. võib aga teoorias see ei tee head.

Title: Re: Toitumine/joomine treeningu käigus
Post by: parker on August 06, 2014, 13:29:48
OK- hetke emotsiooni ajel tegin oma postituse. Lihtsalt see "uuring", millele viitasid...
24 ülekaalulist subjekti tarbisid kunstlikult magustatud toiduaineid iga päev 10 nädala vältel, kaal langes- järelikult toimib. Selle põhjal tehti kiired järeldused ja seda nimetati uuringuks. 24 inimesega 70 päeva kestnud test ei ole veel uuring. Uuring kestab vähemalt 3a, viiakse läbi paralleelselt mitmes populatsioonis, järgimise all katseisikuid on mitu tuhat jne.
Oma p...e kaitseks on artikli lõppu lisanud laused: If we go one step further and extend our skepticism from a potential subject- to a potential duration-specific effect, we still don't know if the chronic consumption of artificially sweetened products wouldn't have negative effects on what some people call the "energy intake gauge". Or, put differently, whether the constant exposure to no-calorie foods with an extreme sweetness would not - in the long term - reduce the satiety the subjects in the artificial sweetener group obviously felt after consuming their diet products. If that was the case, the "energy deficit" would disappear and the short term benefits would eventually turn against you.
 
Selliseid lühiajalisi uuringuid on internet täis. Mida on parasjagu vaja mõnel toituainete tootmisega tegeleval ettevõttel tõestada, see saab ka tõestatud.
See uuring oli tõenäoliselt majanduslikult motiveeritud.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 06, 2014, 14:00:35
Olgu. Ei oska vaielda hetkel, ja ega ei taha ka. Ma ei ole pimesi uskuja/kaitsja, kordan veel kord. Kahjuks aga on "teine pool" täiesti pidetu oma seisukohtade kaitsmisel.

Aga mis sul endal on vastu panna - kui majanduslikult mittemotiveeritul? Palja "kriitikaga" ei jõua selles vallas kaugele.

* Tihtipeale on "perse kaitsmise" taga hoopis see, mis sinusugustel puudub - ülim enesekindlus ja USK, et asjad on nii ja kõik. "Nemad" jätavad reeglina võimaluse, et ajas võivad arusaamad muutuda. Jäikus = stagnatsioon ja paigaltammumine.
Title: Re: Toitumine/joomine treeningu käigus
Post by: parker on August 06, 2014, 14:14:02
Ja see ei ole kahjuks vana teooria, nii väga kui me ei tahaks ka peekonit ja munakollast nautida. Asendada kogu süsivesik rasvase vastu.. võib aga teoorias see ei tee head.

Vana, toimiv, järgi proovitud ning tervislik teooria. Kõik uus on hästiunustatud vana.
Minu sõnade toetuseks on ilmunud mõned head raamatud: http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?s=books&ie=UTF8&qid=1286302951&sr=1-1 (http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?s=books&ie=UTF8&qid=1286302951&sr=1-1)
Värskem alles ilmunud raamat: http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?s=books&ie=UTF8&qid=1286302951&sr=1-1 (http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?s=books&ie=UTF8&qid=1286302951&sr=1-1)
http://en.wikipedia.org/wiki/Why_We_Get_Fat:_And_What_to_Do_About_It (http://en.wikipedia.org/wiki/Why_We_Get_Fat:_And_What_to_Do_About_It)
Soovitan sul lähemalt tutvuda.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 06, 2014, 14:24:09
Tänan, Gary Taubes, ei, tänan, ei.

Sellest just ongi jutt - puudub igasugune teaduslik lähenemine, palju sõnu, vähe numbreid.
Edulugudele toetuv, "ma arvan, et see on nii"-baseeruv. Tänapäeval ei käi asjad nii, tee mis tahad.

Its a shame that even if you completely destroy Taubes in this (and I'm confident that will be the outcome), his mindless keto-minions will still keep going. Fanaticism can't be reasoned with.


I love the debates about which is "the" factor in something that is so obviously multifactorial. Useful for chest thumping, and largely useless for solving the issue.




Title: Re: Toitumine/joomine treeningu käigus
Post by: parker on August 06, 2014, 14:55:36
Sulle meeldivad aeroobse tegevuse harrastajad. Madala süsivesiku ja kõrge rasva osakaaluga toitumisest saavad kasu ka näiteks jooksjad.
Olgu lisatud viide: http://www.meandmydiabetes.com/2012/08/11/western-states-100-low-carber-wins-ultramarathon-steve-phinney-and-jeff-volek-study/ (http://www.meandmydiabetes.com/2012/08/11/western-states-100-low-carber-wins-ultramarathon-steve-phinney-and-jeff-volek-study/)
Title: Re: Toitumine/joomine treeningu käigus
Post by: parker on August 06, 2014, 15:02:47
Sellest just ongi jutt - puudub igasugune teaduslik lähenemine, palju sõnu, vähe numbreid.
Edulugudele toetuv, "ma arvan, et see on nii"-baseeruv. Tänapäeval ei käi asjad nii, tee mis tahad.
Teaduslikud uuringud on täitsa olemas. Selleks, et need uuringud mainstream jamast üles leida läheb korralikult aega.
Lõpuks need uuringud ilmselt kedagi enam ei huvitagi.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 06, 2014, 15:05:34
Mulle meeldivad kõik alad/inimesed kui nad ei ole kurjad ja tegelevad oma asjaga südamega. Ilma püüdmata teisi kahjustada, ka desinformatsiooniga.
Olen ultraalade harrastajate kohta lugenud, ka seda konkreetset "imelugu" kuskilt kunagi - need ringlevad nagu mingid haruldused ja ning "väga head näited" et tõestada, kuidas human peaks toituma - jah, on huvitav, aga kahjuks mitte enamat.
Kindlasti sobib üksikjuhtudel. Mida ei saa kogu inimkonna peal katsetada. Ja ei ole ka põhjust - sest keskmine inimene saab "tavatoitumisega" väga hästi ning pikajaliselt hakkama.
Meie arutelu ei vii ilmselt kaugemale, vähemalt seni mitte, kuni üks usub ja teine arvestab faktidega. Kui faktid muutuvad sinu kasuks, nõustun sinuga.
Miski meie dialoogist edasi ei viinud - infot teemale üldiselt ei lisanud - taastame algse situatsioon, kui sul selle vastu midagi ei ole.
Title: Re: Toitumine/joomine treeningu käigus
Post by: hop on August 06, 2014, 15:45:27
Kordan siis : asjasse mittepuutuvad, isikupõhised kommentaarid/repliigid - need ei vii edasi. Ei ole põhjust neid hoida siin.
Parker, sulle ei sobi teadlaste uuringute tulemused, küll aga oma kumiiride igasuguse põhjenduseta uskumustel põhinev. See ei ole väga ratsionaalne lähenemine. Lihtsalt "tropi jutt" - ei kõla väga intelligentselt, veel vähem kaalukalt.

Teadlased ja teadlased, kas elu koosnebki neist ja kas teadlased võivad vahel ka eksida või kas võid sina eksida kui teadlane eksis...
Holger oli samasugune, koguaeg oli teaduse ja teadlase jutt. Ega te ise ju teadust ei tee, te kopeerite omale meeldivat teadust teistele. Kellele on eluõpetajat vaja, mitte kellegile. Kõige mõistlikum ongi elada ise nii õigesti kui võimalik ja pole vaja teisi hommikust õhtuni valgustada.

Kuidas puutub tippsport üldse kokku inimestega kes treenivad hobi mõistes? Väga meelevaldne värk üldse.

Parkeril on täiesti point sees. Nagu Postimehe ajaleht kus igapäev on 10 erinevat toitumissoovitust eluks mis kõik on nn teadlaste koostatud ja risti üksteise vastu. Kellele seda kõike vaja on, mingi klikimajandus ainult.


Title: Re: Toitumine/joomine treeningu käigus
Post by: Ralf Otter on August 06, 2014, 16:11:33
Kõige mõistlikum ongi elada ise nii õigesti kui võimalik ja pole vaja teisi hommikust õhtuni valgustada.


Ja mille järgi sa otsustad, et oled õigesti elanud ja toitunud? Paljud probleemid löövad välja alles aastate pärast, nt. II tüübi diabeet.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 06, 2014, 16:20:13
Teadlased ja teadlased, kas elu koosnebki neist ja kas teadlased võivad vahel ka eksida või kas võid sina eksida kui teadlane eksis...
Holger oli samasugune, koguaeg oli teaduse ja teadlase jutt. Ega te ise ju teadust ei tee, te kopeerite omale meeldivat teadust teistele. Kellele on eluõpetajat vaja, mitte kellegile. Kõige mõistlikum ongi elada ise nii õigesti kui võimalik ja pole vaja teisi hommikust õhtuni valgustada.

Kuidas puutub tippsport üldse kokku inimestega kes treenivad hobi mõistes? Väga meelevaldne värk üldse.

1. Mis vajadus on sul üldse siia teemasse klikkida kui sa tead, et siin on ainult targutamine ja teadus. Mitte keegi ei ole seda palunud teha.

2. Just, teadus võibki eksida - kui sa oleksid lugenud ja osanud aru saada kirjutatud tekstist siis seda võimalust mina ei välista, pigem öelnud alati - see on võimalik. Ning siis saabki oma arusaamad ümber hinnata. 

Parker, kes refereerib oma guru, on õigel teel ja tema õpetused on aktsepteeritavad. Ok. mhmh.
Saan aru, et mõnel on probleem mõtlevate inimeste talumisega, aga seda saab väga lihtsalt ära hoida. Oled seal, kus neid ole.

Sellistel tegelastel ei ole vähimatki anda mitte üheski teemas/küsimuses. Minu omast on teoreetilist laadi info saamine võimalik. Soovisid ignoreerida - aga, palun, tee seda. Palun.


IMESTAN kuidas tekib selline pime ja tuim kurjus.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 06, 2014, 16:43:33
http://www.sciencedaily.com/releases/2014/08/140805132248.htm (http://www.sciencedaily.com/releases/2014/08/140805132248.htm)


WHEY CONTROLS DIABETES BETTER THAN ANTI DIABETIC DRUG
"What's remarkable is that consuming whey protein before meals reduces the blood sugar spikes seen after meals. It also improves the body's insulin response, putting it in the same range or even higher than that produced by novel anti-diabetic drugs," said Prof. Jakubowicz. "High milk intake has long been associated with lower risk for type 2 diabetes and cardiovascular disease, and milk whey protein increases the production of a gut hormone called glucagon-like peptide-1 (GLP-1) that stimulates insulin secretion. This, in turn, reduces the blood glucose rise after meals."

* Vadakuvalk võib olla diabeedi kontrolli all hoidmises sama, kui mitte tõhusamgi veel, kui diabeedi-vastane ravim *
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 10, 2014, 21:46:49
http://www.jissn.com/content/11/1/20 (http://www.jissn.com/content/11/1/20)

 * Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation *
                         Eric R Helms1*, Alan A Aragon2 and Peter J Fitschen3



ca 3 g Leucine toidukorra kohta võiks olla aktiivse inimese menüüs. Selle tagab ca ca 30-40 g kvaliteetset valku.

" Recently, alternative forms of creatine, such as creatine ethyl ester (CEE) and Kre Alkalyn (KA) have been marketed as superior forms of creatine to CM; however, as of this time these claims have not been supported by scientific studies. Tallon and Child [137,138] found that a greater portion of CEE and KA are degraded in the stomach than CM. Additionally, recent investigations have shown that 28–42 days of CEE or KA supplementation did not increase muscle creatine concentrations more than CM [139,140]. Thus, it appears that CM may be the most effective form of creatine. "


" Numerous studies support the use of caffeine to improve performance during endurance training [193,194], sprinting [195,196], and strength training [197-199]. However, not all studies support use of caffeine to improve performance in strength training [200,201]. "

Kuna tekst on pikk, nopin aegamööda lisa juurde, mida välja tuua.
Title: Re: Toitumine/joomine treeningu käigus
Post by: Madman on August 10, 2014, 22:52:49
Minu arust on kogu teadus inimese toimimisest veel nii lapsekingades. Seni kuni ei osata vastata küsimusele kuidas nö hing inimese sisse saab ja kuhu ta pärast keha surma läheb siis ei teata ka seda kuidas keha eest kõige paremini hoolitseda. See on selline lasteaiateadus minu jaoks praegu. Üks arvab nii ja teine arvab teisiti. Läheb 5a mööda ja see üks arvaja arvab et krt ma ikka siis eksisn, hoopis nii on tegelikult. Ja siis tulevad igasugu nännimüügi firmad mängu kes maksavad et keegi midagi "tõestaks" et selle sildi all justkui jälle tervislikku eliksiiri müüa jne.
Ma ei viitsi küll oma pead vaevata selle jamaga ja et sealt veel midagi selekteerida et vat see nüüd peaks olema ülim tõde, või krt äkki on ikka too. :D
Aga eks kõik arvavad et meie vanavanemad ja vanemad olid lollid ja selle aja teadlased ei jaganud mõhkugi aga just nüüd praegu, äkki nagu välk selgest taevast on kõik paigas ja nii jääbki. Ja siis tuleb järgmine põlvkond ja ring kordub jälle.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 11, 2014, 11:44:54

Mina usun, et see ei mõjuta meid sel määral, nagu üritatakse vahel väita aga teatud protsesse on mingil määral võimalik juhtida.
Mis puutub vanavanemate tarkusse - toon alati näiteks tuttava proua, kes on 83 a vana, on suviti hommikust õhtuni põllul ja kasvuhoonetes küürakil ning ei vaja mingeid erilisi taastumisvahendeid.
Toitudes saiast, leivast, vorstist, piimast, juustust. Vahele keedab kontidest suppi ja kõrvitsaga mannaputru. Suur vaagen on kompvekke täis ka.

Aga kedagi ei tohiks küll häirida, kui on neid, keda huvitab "teaduslik" lähenemine toitumisele. Mina, näiteks, ei mõista, miks peaks mootorrattaga sõitma aga mul ei ole vähimatki põhjust seda ei hukka mõista ega ka muul viisil hinnangut anda.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 11, 2014, 13:49:59
Kas sama hästi siis ei võiks öelda, et meil ei ole ka "treenereid" vaja. Sest iga üks meist on erinev (vajab individuaalset lähenemist) ja iga dekaadiga tuleb uusi teooriaid juurde.
Esimene pool lausest on igal juhul õige. Aga, kas kõik, mis on "uus" lükkab alati ümber ka kõik "vana"? Ei.

Eeldan, et siin videos tehakse juttu ka korrektsetest asenditest. Ja kui mõni mõtleb, et "korrektne" tähendab mingit pedantset norimist, siis - ei, see on vajalik selleks, et tegija ISE end võimalikult tõhusalt kaitseks nii akuutsete-, kui ka ülekoormusvigastuste eest.

Vaatame.

Full Body: Focus on Posture

http://www.youtube.com/watch?v=8WH7w7lrLf0#ws (http://www.youtube.com/watch?v=8WH7w7lrLf0#ws)

-----------------------------------------------------------------------------------------------------------------------

Treenerimõtted...


 " I probably take a lot of heat in the coaching community because I'm not huge. My primary goal — like the majority of athletes with whom I work — is relative strength. Not to sound judgmental, but to be honest, big guys are a dime a dozen. Lift weights, eat plenty of food, sleep enough, and you'll get big. Or, do everything wrong, but rely on good genes and/or steroids, and you'll get big, too. "  -

Do everything wrong but rely on good genes.....


" Just being strong isn't enough; you need to be strong for your size, too. Make no mistake about it, training for strength without markedly increasing body weight is a lot more challenging than just focusing on absolute strength.  "
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 12, 2014, 13:48:53
Sõit
Title: Re: Toitumine/joomine treeningu käigus
Post by: Madman on August 13, 2014, 13:36:36
Ega ma ei olegi teaduse vastane vms. Vastupidi, igat asja ongi vaja põhjalikult uurida. Lihtsalt neid vaheetappe kui mingi üks asi on avastatud ei tasu võtta viimse tõena. Väga palju on veel minna mis puudutab inimese keha. Sellepärast võibki keegi "tädi Maali" elada tervelt väga kaua sest ta ei viitsi enda peal proovida igat moeröögatust kuidas saaks paremini jne. Seda paremini ma mõtlen terve elu kontekstis mitte "parimad 10 aastat".
Tsiklisõit on nii lihtne et seal ei olegi midagi uurida enam. Ei tule keegi lambist näiteks ideega et enne seda kurvi tuleb tegelikult korraks seisma jääda vms. Keha toimimine on niivõrd keeruline protsess et kui siin keegi pm sama asja ütleb siis ta leiab päris palju järgijaid sest keegi ju ei tea. Ja äkki just nüüd just tema ongi avastanud selle püha graali.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 13, 2014, 22:20:48
Just-just. Hetkeseis (vaheetapp) on selline nagu viimased vastava-alased uuringud, katsed, eksperimendid näitavad. Kui asi muutub, muutub ka suhtumine. Päris lihtne peaks olema sellest aru saada.


http://bretcontreras.com/ignorant-people-arent-aware-ignorance/ (http://bretcontreras.com/ignorant-people-arent-aware-ignorance/)


Ignorance comes in many forms, and sometimes it’s hard to imagine that the ignorant person is serious. I’ve found myself on numerous occasions reading various comments on social media and saying to myself, “This guy has got to be trolling.” But it turns out that many times the ignorant commenters aren’t trolling; they’re just really dumb. But ignorance isn’t exclusive to your casual social media commenter; the experts are guilty of it too. We have a myriad of seemingly scientific writers engaging in cargo cult science - it might look and feel like science, but it’s not science. These types are unwilling to doubt their own theories, which is counter to the essence of a true scientist.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 15, 2014, 16:36:10
http://www.sciencedaily.com/releases/2014/08/140807215552.htm (http://www.sciencedaily.com/releases/2014/08/140807215552.htm)

* Kui sul on II tüübi diabeet, võid sa elada kauem kui keegi, kes on selle haiguse poolt puutumata. Nimelt ravim - Metformin - mida laialt kasutatakse glükoositaseme kontrolli all hoidmiseks, näib laiaulatusliku uuringu põhjal andvat kaitset kardiovaskulaarsete haiguste- ning kasvajate vastu. Seda ka diabeeti mittepõdevatele.  On kuulda, et erinevalt suurest osast ravimitest, on antud juhul võimalik kasu oluliselt suurem kui suhteliselt olematud kõrvalnähud. Uuringud jätkuvad *
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 18, 2014, 08:30:05


CONCLUSIONS:
At the dose and interval studied, Tribulus terrestris was not more effective than placebo on improving symptoms of erectile dysfunction or serum total testosterone.

http://www.ncbi.nlm.nih.gov/pubmed/24630840 (http://www.ncbi.nlm.nih.gov/pubmed/24630840)
Title: Re: Toitumine/joomine treeningu käigus
Post by: Ralf Otter on August 18, 2014, 08:51:57
[url]http://www.sciencedaily.com/releases/2014/08/140807215552.htm[/url] ([url]http://www.sciencedaily.com/releases/2014/08/140807215552.htm[/url])

* Kui sul on II tüübi diabeet, võid sa elada kauem kui keegi, kes on selle haiguse poolt puutumata. Nimelt ravim - Metformin - mida laialt kasutatakse glükoositaseme kontrolli all hoidmiseks, näib laiaulatusliku uuringu põhjal andvat kaitset kardiovaskulaarsete haiguste- ning kasvajate vastu. Seda ka diabeeti mittepõdevatele.  On kuulda, et erinevalt suurest osast ravimitest, on antud juhul võimalik kasu oluliselt suurem kui suhteliselt olematud kõrvalnähud. Uuringud jätkuvad *


II tüübi veresuhkru kontrolli all hoidmine on üks asi, märksa hullemad on tüsistused - neerupuudulikkus, pimedaks jäämine, kroonilised haavandid, jala amputatsioon.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 18, 2014, 09:23:01
II tüübi veresuhkru kontrolli all hoidmine on üks asi, märksa hullemad on tüsistused - neerupuudulikkus, pimedaks jäämine, kroonilised haavandid, jala amputatsioon.

Loodan, et jutt on diabeedi tüsistustest, mitte mainitud ravimiga kaasnevatest. Ja nii palju kui aru saan, ilma põhjalikult süvenemata - kas need mainitud ei ole edasise kulu tagajärjed - kõigepealt veresuhkur kontrolli alt välja, ja siis järk-järgult need tõsisemad. St - kui hoida gltase kontolli all - ka vähem ägenemist?
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 18, 2014, 10:45:18


" When you have a client who has been brainwashed into fear-based dietary restrictions via alternative medicine proponents, and believes that they have strong intolerances to certain foods, to the point that they may have developed psychosomatic symptoms that further underline their belief in their subclinical "intolerances", "allergies" or "sensitivities", how do you help such a person? If they have painted themselves into an incredibly restricted, orthorexic corner, how can you simultaneously help them develop healthy eating habits and avoid alienating them at the start with your more conventional view of health (at least until you've built enough trust that you can start to break down some of those barriers)? "

Alan Aragon :

 " I have networked with psychologists and eating disorder specialists and have referred out to them in cases like this. You first-line tactic is to be as blunt as possible (while being tactful & sensitive), and provide the client with reading "homework" consisting of the right information - after you've been explicit with them in your verbal communication. The next thing to realize is, you're not required to be the guy who twists your client's arm into trusting you, or the guy who changes them on a fundamental psychological level - IN ADDITION to getting them in shape. You're not paid enough to wear all the hats simultaneously. Refer them out, and work with people who are ready to make the most of your service & expertise. If they don't trust your advice on an immediate & fundamental level, you need to find the clients that do. No need to turn your job into a wrestling match. "

Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 19, 2014, 11:02:26
Kuskil oldi mures, et ei saada aru, millest jutt kui tegemist sõduri rühi ja õige, tervisliku tehnika vahel.
Ja lotti lõua alla ei tahtnud teha :)


http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/5_common_technique_mistakes (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/5_common_technique_mistakes)


Doing Everything in Cervical Hyperextension

People don't think much about the health of their neck — at least not until they hit their 40s and 50s, and realize that they've woken up with numbness and non-functioning muscles in their arms because they've blown a disc.

These issues have a lot to do with people being stuck in a forward head posture at computers, no doubt. However, you can magnify these problems by doing various exercises in cervical hyperextension when you should be in neutral.


http://davidlasnier.com/2011/4-things-you-should-know-about-the-neck (http://davidlasnier.com/2011/4-things-you-should-know-about-the-neck)


" This might seem a little retarded, but it really is the optimal neck position to lift with! "

Hea, et need 20-30sed teavad täpselt, kuidas nende "aastakümneid toiminud asi on safe"
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 19, 2014, 12:41:25

Holgerilt väga põhjalik ülevaade

http://www.hungerfitness.com/all-about-aspartame-objective-analysis-on-aspartame-safety/ (http://www.hungerfitness.com/all-about-aspartame-objective-analysis-on-aspartame-safety/)

Väga põhjalik, kus ta ka iga punkti juures oma arvamuse (mis baseerub teadaoleval infol) kirja paneb.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 20, 2014, 11:46:43
[url]http://www.collective-evolution.com/2013/01/19/the-shocking-story-of-how-aspartame-became-legal/[/url] ([url]http://www.collective-evolution.com/2013/01/19/the-shocking-story-of-how-aspartame-became-legal/[/url])


Teeme nii, palun, et ei ole vaja selliste allikate "tõde" nagu näiteks:

Sources:

http://www.sweetpoison.com/aspartame-side-effects.html (http://www.sweetpoison.com/aspartame-side-effects.html)

http://rense.com/general33/legal.htm (http://rense.com/general33/legal.htm)

http://dorway.com/ (http://dorway.com/)

Need ei ole referentsid.

See on nii 20. sajand. Been there.. Kui ma ei eksi, on Holger ka neile oma ülevaates tähelepanu juhtinud ja piisavalt ümber lükanud. Ma ei ole ignorantne ega üleolev aga see on just see, mida liigitatakse paranoiaks, foobiaks või tahteks sensatsiooni abil teenida: tähelepanu, raha, jne. Ei näe põhjust sellealaseks aruteluks -

1. seda on siin korduvalt tehtud - ilma kuhugile jõudmata

2. JA MIS KÕIGE OLULISEM : meil kellelgi ei ole piisavat pädevust seda teemat rohkem süvitsi lahata kui antud VÄGA PÕHJALIKUS kokkuvõttes tehtud on. Minul ei ole, tunnistan. Seega, kes sellega ei lepi ning soovib mingit "alternatiivtõde" - ma ei keela.

Aga selleks, et HETKEL adekvaatne teave püsiks nähtaval ja ei kaoks "valdkonna arenduse" sisse ära, las ta olla ilma repliikideta. Kui lubate.
Title: Re: Toitumine/joomine treeningu käigus
Post by: Madman on August 20, 2014, 11:59:09
Teeme nii, palun, et ei ole vaja selliste allikate "tõde" nagu näiteks:

Aga selleks, et HETKEL adekvaatne teave püsiks nähtaval ja ei kaoks "valdkonna arenduse" sisse ära, las ta olla ilma repliikideta. Kui lubate.

Ei luba :D No mina saan asjast nii aru et mingid omad joped panid FDA pukki selli kes vastupidiselt teadlaste uuringutele siiski lubas aspartaami turule. Ehk puhas poliitiline otsus mitte teaduslik. Vahet pole kas see info on kusagil küla peldiku seinal või kusagil tähtsal lehel. Kui see nii oli siis nii oli. Lükka siis ümber et see nii ei olnud.
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 20, 2014, 12:18:11


Palun loe uuesti mis kirjutasin. Mul ei ole selliseid teadmisi , ja ka sul mitte. Jätame selle arutelu. Neutraalne ja viisakas palve.

Mitte kedagi ei saa sundida kunstlikke magustajaid tarvitama. See on vabatahtlik otsus. Ja nagu näitavad uuringud, VÕIB , sellest kasu olla inimestel, kes soovivad oma süsivesiku/kaloraazi madalama hoida aga ei suuda magusaisu taltsutada.

Iga üks teeb oma otsuse ise, kas loed peldikuseintelt või mujalt. Kõik. Edasine aspartaamijutt ei ole oluline, ärgem kulutagem oma aega.
Title: Re: Toitumine/joomine treeningu käigus
Post by: Ralf Otter on August 20, 2014, 13:58:30
Võtke kohe siit teemast privileegid ära teema-algatajalt!

Kui foorumi admin seda ei tee, siis kannatab kogu foorumi muud teemad, kus alustame Mp väljasöömist siit saidilt.

Mp omavolitseb siin ennekuulmatult, käseb poob ja laseb nagu F-foorum juba.

See pole demokraatlikule B-foorumile ja eesti riigile omane.

Võtke siit teema küljest Mp-lt privileegid maha, et ta ei saaks tsenseerida.

Või tõstke Blogide alla see teema ja pange nimeks Mp nartsismi plogi.

Las esimesena viskab kivi see, kes patust puhas.

Kui palju sa ise oled oma blogisid, teemasid ja postitusi kustutanud?
Title: Re: Toitumine/joomine treeningu käigus
Post by: mp on August 20, 2014, 14:05:11


Ühtegi teemasse tegelikult puutuvat repliiki ei ole kustutatud.
Siin foorumis on mustmiljon teemat algatatud, seal peaks olema piisavalt ruumi oma "valdkonda arendada".
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 20, 2014, 18:36:18


http://www.ericcressey.com/baseball-strength-training-programs-dips (http://www.ericcressey.com/baseball-strength-training-programs-dips)

This is an extremely vulnerable position for many shoulders... .


Over time, these ligaments can get excessively stretched out, leading to a loose anterior capsule and a biceps tendon that moves all over the place or simply becomes degenerative from overuse.

1. No dip is a good idea for an overhead throwing population. Bench dips - which are probably used more because they are more convenient for coaches out on the field - are especially awful.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 22, 2014, 18:41:24

Sörgime supleme
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: viki667 on August 24, 2014, 11:15:54
Miks ei ole siiani see teema viidud minema siit?
Miks peaks see teema olema viidud minema siit?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: viki667 on August 24, 2014, 13:10:21
Selle kohta on põhjendused toodud siiasamasse teemasse ja teistesse teemadesse.
Siit teemast kustutati kõik põhjendused, teistes teemades on olemas need, minge lugege ja arutlege.

Kui näiteks aforismide teemast kustutatakse ära Viktorile subjektiivselt mittemeeldiv aforism, mis on aga ise enesest täiesti teemakohane, ja seejärel Viktor ülbitseb üleolevalt veel mitmete postitajate üle seal teemas ja siis postitab jalgratta ja taldriku pildi lisaks- siis see Viktori teema ei kuulu Tegijate teema kataloogi vaid blogide kataloogi.

F-foorumis on näha tsensuuri tulemus, seal pooljumalad trollivad hiinakeelsete tätoode teemaga ja spämmivad- selline pilt pole kuidagi spämmivaba ega aktiivsust soosiv.

Kui lehitsed seda teemat siin, siis näed, et paljudele ei meeldi see tsensuur siin teemas. Normaalne põhjamaa inimene ei retsi kaasmaalasi tsensuuriga, vaid peab neid endaga võrdseks.
Mis need põhjendused on? Ma ei näe mitte midagi tõsist (probleemi) lihtsalt..  Ja kellele ei meeldi misasjad? Pole väga kohanud, et inimesed mingi tsensuuri vastu võitleks.. va üks.. :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: omar on August 24, 2014, 13:44:56
Mina ka
Sina, vegan,... ja HK oletegi ju üks demokraatija!
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 24, 2014, 15:57:01
NV suplus, surf. Vahutas omajagu.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 24, 2014, 16:04:48


Kuna kannatan ise kirjeldatud probleemide käes, panen siia, väikse spikri.

http://www.ericcressey.com/6-tips-for-people-who-stand-all-day (http://www.ericcressey.com/6-tips-for-people-who-stand-all-day) 

" Teadlikum " seismine ei tohiks kellelegi kahju teha. Istumine, olgu ta missugune tahes, kipub seda tegema...
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: viki667 on August 25, 2014, 09:29:26
Sina (to:ragz), vegan,... ja HK oletegi ju üks demokraatija!
Jup... üks väike ego, kes muudkui tahab ja tahab.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 25, 2014, 09:52:37

Kerge hommikueine ala mp.
Trennivahenditeks täna oma pekk, luustik, see vähene lihas. 10 kg hantel tuleb ka appi. Ja aju - kogu kulutatavast energiahulgast läheb proportsionaalselt ebanormaalne kogus selle kurrulise elundi toimimiseks, miks siis mitte teda kaasata rasvapõletusse läbi intensiivsema mõttetöö..  male.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 25, 2014, 14:46:36
http://www.t-nation.com/training/cold-temps-for-a-hot-body/print (http://www.t-nation.com/training/cold-temps-for-a-hot-body/print)

Maga jahedas, tee regulaarseid külmateraapiaid.

* Külmavärinatega kaasneb suurenenud kalorikulu
* Adiponectini and irisini tootmist näib samuti soodustavat, mis on vajalikud hormoonid lihasjõu/suuruse kasvuks. Adinopectin on ka rasvapõletuse juures oluline.
*Lühikesed külmadushid on head, aga täisefekt saabub ca 15 minuti juures
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 26, 2014, 10:01:51
* Teisipäeval, 26. augustil kl 21.15 on ETV2-s dokk "AegRuum. Alateadvuse alkeemia" (Out of Control Inglise 2012).
Tutvustav tekst saate kohta: "Küllap arvame kõik, et oleme iseenda peremehed ja kui mitte muu, siis vähemalt meie ise allume oma tahtele. Ent alateadvuslikel reaktsioonidel ja tahtest sõltumatul käitumisel näib olevat elus arvatust hoopis suurem roll. Kas see muudab meid robotiteks või peitub just selles meie inimlik olemus? Kas me saame oma alateadvust valitseda? Kas alateadvusel on alati õigus ja mis saab siis, kui see eksib?"

Ja veelgi teemakohasem võiks olla sellele eelnev -  ETV2-s 26.08 kl 20.15 kordusena "Viha alltekst" (The Subtext of Anger India 2011)*

"Keegi meist pole sündinud vihasena. Viha ja vihkamine on õpitud oskus. Kuid millest see tuleb ning milline on selle emotsionaalne ja psühholoogiline hind, kui elatakse krooniliselt konfliktses maailmas?

Film uurib raevu ja pahameele olemust, selle tekkemehhanisme ning löödud haavu, mis viha toidavad, ja kroonilise stressi pikaajalist toimet ajule ning kehale." *
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Lexusl on August 26, 2014, 10:31:29
Ma ütleks, et sündides saab ikka kaasa ka midagi.
Lihtne näide on kanamuna, mille maitse ja kollane värvus oleneb kanaema toitumisest ja stressitasemest.
Sama on ka inimestega.
Geenid ja ema eluviisid mõjutavad kindlasti lapse arengut üsas, kuhu suunda laps edasi areneb.
Ma ei ole eriline teaduslike artiklite uurija, seega ei oska öelda kumb on tugevama mõjuga, kas geenid ja üsas oldud aeg või pärast sündi avalduvad mõjud?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: viki667 on August 26, 2014, 11:11:35
Ma ütleks, et sündides saab ikka kaasa ka midagi.
Lihtne näide on kanamuna, mille maitse ja kollane värvus oleneb kanaema toitumisest ja stressitasemest.
Sama on ka inimestega.
Geenid ja ema eluviisid mõjutavad kindlasti lapse arengut üsas, kuhu suunda laps edasi areneb.
Ma ei ole eriline teaduslike artiklite uurija, seega ei oska öelda kumb on tugevama mõjuga, kas geenid ja üsas oldud aeg või pärast sündi avalduvad mõjud?
Jah, saab sündides kaasa ning ka kasvades kaasa palju oma vanemate tõekspidamisi..
Kui nt. kogu elu, oled tundnud kodus vaesust, siis on ka inimeses vanemas eas hirm selle ees.. v-b ka koged edaspidigi vaesust.. Miks on nii, et võites suure summa raha on tihtipeale inimesed aastapärast veelvaesemad ja võlgades kui enne? Alateadlik meel elab vaesuses, tal on vaja ruttu rahast lahti saada, et saaks tagasi omale tuttava tunde - mul on vähe raha.
Paljud naised, kes on kodus kogenud lapse eas vägivalda - leiavad ka omale vägivaldse mehe, sest neil on tõmme nende poole jne..
Me kõik oleme robotid mingilmääral, kes arvavad, et elu ongi selline millisena me seda näeme..
Tegelikkuses näeme selles maailmas -kõiges ja kõigis - vaid enese peegeldust.


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 26, 2014, 11:51:02
Kutid (see mõistlikum osa), loodan, et mõistate - ei ole mõtet säilitada suurt osa omavahelist kirjavahetust, see ei peaks olema eesmärk. Piisab ju kui saame omavahel mingi asja läbi mulada ja siis - plats puhtamaks. Las jääda siia teave, mis tuleb "targematelt" kui mina, sina ja pets, eks. Info - neile, kes tahavad, mulle endale. Siin ei ole midagi isiklikku ja ei tohiks anda põhjust solvumiseks. Aeg-ajalt õhk värskemaks. Nii.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 26, 2014, 13:00:26
http://etv2.err.ee/v/haridussaated/dokfilmid/saated/6828fd24-dcfc-4e3d-9efa-213986f60027 (http://etv2.err.ee/v/haridussaated/dokfilmid/saated/6828fd24-dcfc-4e3d-9efa-213986f60027)

" Viha alltekst" on hetkel juba järelvaadatav. Nädal aega.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 27, 2014, 08:12:30

Asfalt taheneb
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: crimson on August 27, 2014, 09:36:58
Ilus pill!
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 29, 2014, 08:28:56


http://www.precisionnutrition.com/eating-bugs (http://www.precisionnutrition.com/eating-bugs)

 " Putukad - kas tulevikutoit? "
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 03, 2014, 07:59:33

http://www.today.com/health/man-loses-56-pounds-after-eating-only-mcdonalds-six-months-2D79329158 (http://www.today.com/health/man-loses-56-pounds-after-eating-only-mcdonalds-six-months-2D79329158)

Kas mäkis on võimalik tasakaalustatud toitumine? Vaadates seda päevamenüüd - jah, ideaalselt.
Deemonid ei tule otseselt ameerikast, need tulevad kogustest.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 03, 2014, 21:33:08

http://www.harjutused.com/kas-glukosamiin-aitab-liigesvalu-ja-artroosi-vahendada/ (http://www.harjutused.com/kas-glukosamiin-aitab-liigesvalu-ja-artroosi-vahendada/)

Kellele välismaine tundub võõras, siin on ladusalt kirjas. Aga vastus on - ei.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 04, 2014, 19:04:32

3 km sörki kiirendustega, mõnikümmend puusasirutust, kätekõverdust. Tass borši, tops kohvi. Suplus.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on September 04, 2014, 21:09:41
[url]http://www.harjutused.com/kas-glukosamiin-aitab-liigesvalu-ja-artroosi-vahendada/[/url] ([url]http://www.harjutused.com/kas-glukosamiin-aitab-liigesvalu-ja-artroosi-vahendada/[/url])

Kellele välismaine tundub võõras, siin on ladusalt kirjas. Aga vastus on - ei.


Ma olen ise kasutanud põlvevalude korral seda toodet:
http://www.herbspro.com/liquid-joint-elixir-glucosamine-chondroitin-66797.html (http://www.herbspro.com/liquid-joint-elixir-glucosamine-chondroitin-66797.html)

Ja sain abi.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 04, 2014, 21:47:34
Siin jään skeptiliseks. Olen viimasel ajal ära õppinud (võimalik, et asjatult), et meie subjektiivsed "edulood" ei ole piisavaks tõendiks.
Glükosamiini mitte-toimimist on selleks liiga palju tõsiseltvõetavaid allikaid kinnitanud, et katsetada ja sellesse uskuda.
Sama hästi võib uskuda - ja see on ka tegelikult ju nii, et aeg parandab nii mõnegi "haava". Ehk siis, kui piisav ajafaktor langeb kokku mingi preparaadi kasutamisega siis mingil põhjusel unustatakse see aeg ja premeeritakse "ravimit".

Lisa: vaata kui palju erinevaid komponente see eliksiir sisaldab. Missugusele neist siis võiks põlvevalude kadumise soodustamise omistada? Miks just glükosamiinile? Või hoopis mega-üledoosides erinevatele B-vitaminidele? MIDA MUIDE SOOVITATAKSE IGAL juhul vältida. Kui keegi soovib võtta lisavitamiine, tehtagu seda suhteliselt mõõdukates kogustes.

Võtan selle teadmise teatavaks aga sinna see jääb ka hetkel. Mine tea, ehk kunagi on põhjust ümber hinnata. Hetkel mitte.

Õnneks on need tooted nii suhteliselt odavad, et - tõesti, kes usub ja tahab, las kasutab.


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on September 04, 2014, 22:08:10
Ma olen kasutanud teda kaks korda ning mõlemal korral on aidanud.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Missisryan on September 05, 2014, 13:34:30
Äkki on vastus hoopis siin: http://www.organicsulfur-msm.ca/ (http://www.organicsulfur-msm.ca/)

Kuna glükosamiini produktid sisaldavad pea alati ka MSM-i siis äkisti on hoopis selles asi.

Tellisin omale ühe topsi lahustuvat. Eks näha ole kui hea/halb ta siis on. Lahustuva maitse pidi rõve olema nii poes väideti.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 05, 2014, 18:04:23
Äkki on vastus hoopis siin: [url]http://www.organicsulfur-msm.ca/[/url] ([url]http://www.organicsulfur-msm.ca/[/url])

Kuna glükosamiini produktid sisaldavad pea alati ka MSM-i siis äkisti on hoopis selles asi.

Tellisin omale ühe topsi lahustuvat. Eks näha ole kui hea/halb ta siis on. Lahustuva maitse pidi rõve olema nii poes väideti.


Puutusin esmakordselt MSMiga kokku üle 10 a tagasi - legendaarne akupunkturist, spordiarst ja sportlane, kes oli selleks hetkeks mõnda aega Soomes elanud/praktiseerinud - Heino Tiik - soovitas seda. Võimalik, et sai siis ka 1 "kuur" läbi tehtud, ei mäleta täpselt. Asi oli tollal "kulla" hinnaga..
Nüüd, kui see maksab sama palju kui tärklis :) , olen ka proovinud. Öelda "vohh, see nüüd toimib" - no ei saa, isegi kui väga tahaks, nii must-valgelt on raske hinnata nii peent teemat. Mina ei oska. Liiga skeptiline iga hurraa-paraadi osas.
Uuringud näitavad , vist, et teoorias võiks/peaks, aga olen 1 kilogrammise püti nüüd sisse ajanud ca poole aasta jooksul. Pean vast pausi edasi :)
Aga miks mitte, söödagu.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Missisryan on September 05, 2014, 18:19:01
Selge, aitäh! Katsetan omal nahal ka järgi.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 05, 2014, 23:00:06

GISH GALLOP!

 The "Gish Gallop" is the most common tactic used in the nutrition/supplement/fitness world, when you attempt to debate them. Maybe it should be called the "Kevin Trudeau" ?
"Named for the debate tactic created by creationist shill Duane Gish, a Gish Gallop involves spewing so much bullshit in such a short span on that your opponent can’t address let alone counter all of it. To make matters worse a Gish Gallop will often have one or more 'talking points' that has a tiny core of truth to it, making the person rebutting it spend even more time debunking it in order to explain that, yes, it's not totally false but the Galloper is distorting/misusing/misstating the actual situation. A true Gish Gallop generally has two traits."
Cont:
http://www.urbandictionary.com/define.php?term=Gish%20Gallop (http://www.urbandictionary.com/define.php?term=Gish%20Gallop)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 05, 2014, 23:01:12
Selge, aitäh! Katsetan omal nahal ka järgi.

Ootame tulemusi.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 07, 2014, 23:47:25

NV trenn - põllutööd, ujumine.

Viljakas maa, palju päikest - annab nii melonit, kui ka füüsalit. Tavalisematest andidest rääkimata.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on September 08, 2014, 09:00:26
ootame, millal vabandad siinsete inimeste ees.

millal lased oma plogi üle viia õigesse kataloogi?

millal lõpetad tühjade ridade lisamise- tegu on Aile sündroomiga, see lapi nõid ei kasutanud täpitähti et enda nõia oskusi paremini hallist massist välja tuua. Sinu tühjad read on täpselt sama diagnoos.

:)

Alusta kõigepealt iseendast. Millal sa ise vabandad oma ebakompetentsi ja räuskamise pärast nii siin kui ka teistes teemades?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 08, 2014, 14:57:59

trenn 1 tehtud, vahepala ja trenn 2
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 09, 2014, 17:43:52
THE "CREATINE GRAVEYARD" UPDATE: BUFFERED CREATINE BS
"A recent study done at Texas A&M examined the claims made my makers of buffered creatine (Kre-Alkayn®) to test it’s claims of being superior to monohydrate and found it was neither more effective than good old monohydrate nor had an improved safety profile over CM.
When looking at whether BC was superior to CM for increasing tissue levels of creatine, strength, and LBM, the study concluded “Neither manufacturers recommended doses or equivalent loading doses of KA promoted greater changes in muscle creatine content, body composition, strength, or anaerobic capacity than CrM. These findings do not support claims that KA is a more efficacious form of creatine.”

http://www.brinkzone.com/supplement-science/the-creatine-graveyard-update-2012/ (http://www.brinkzone.com/supplement-science/the-creatine-graveyard-update-2012/)

* BS - bullshit
------------------------------------------------------------------------------------------------------------


http://www.mobilitywod.com/2012/12/creating-a-stable-low-back-with-better-hip-mechanics/ (http://www.mobilitywod.com/2012/12/creating-a-stable-low-back-with-better-hip-mechanics/)

Creating a Stable Low Back...
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 10, 2014, 09:18:17
Sellised saavad olema tänased 3 toidukorda, midagi lisaks ka. Kerge võimlemine samuti.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Missisryan on September 10, 2014, 13:54:27
Ootame tulemusi.

Pole veel postist tulnud. Aga hetkel katsetan piimavaba elustiili ja peab ütlema et nad ikka topivad seda igale poole. Hoolega peab silte lugema. Põhjuseks miks piimavaba on ebamugav reaktsioon mida piimatoode minus tekitab. Tuli meelde et vanaema rääkis ka et tal ei ole "piimasoolikat".
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 11, 2014, 11:58:51
Claims that vitamin D is a wonder drug are not supported by the current evidence.

It indicates that for most adults they are completely unnecessary.



Read more: http://www.dailymail.co.uk/health/article-2588410/The-sunshine-supplement-hyped-miracle-cure-experts-say-dont-waste-money-vitamin-D-pills.html#ixzz3Czo5gFVq (http://www.dailymail.co.uk/health/article-2588410/The-sunshine-supplement-hyped-miracle-cure-experts-say-dont-waste-money-vitamin-D-pills.html#ixzz3Czo5gFVq)
Follow us: @MailOnline on Twitter | DailyMail on Facebook

http://www.nhs.uk/news/2013/06June/Pages/health-claims-about-vitamin-D-examined.aspx (http://www.nhs.uk/news/2013/06June/Pages/health-claims-about-vitamin-D-examined.aspx)


The Institute of Medicine experts worry that taking vitamin D in large doses over a long period might harm some people. The evidence is inconclusive, but the panel points to studies hinting at higher levels of pancreatic and esophageal cancer. Panelists say there's reason to worry about excess deposits of calcium in arteries from too much vitamin D.

http://www.npr.org/2010/11/29/131668100/medical-panel-don-t-go-overboard-on-vitamin-d (http://www.npr.org/2010/11/29/131668100/medical-panel-don-t-go-overboard-on-vitamin-d)


...  which is that taking vitamin and mineral supplements without a deficiency state or a clear absence of a source in your diet is not helpful and may be harmful.

- See more at: http://medicalgroup.holy-cross.com/vitamin-d-next-vitamin-superstar-or-just-another-passing-fad#sthash.tLOHqP6G.dpuf (http://medicalgroup.holy-cross.com/vitamin-d-next-vitamin-superstar-or-just-another-passing-fad#sthash.tLOHqP6G.dpuf)


“What we know is that there are a lot of people who are vitamin D deficient based on estimates from national surveys,” said Dr. Michal L. Melamed, assistant professor of medicine at Albert Einstein College of Medicine in the Bronx. “But we don’t know what happens when the curve shifts to the other end. There probably is a risk to having too much vitamin D in the system.”
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 11, 2014, 12:09:32

http://suppversity.blogspot.com/2013/12/protein-wheysting-no-significant.html (http://suppversity.blogspot.com/2013/12/protein-wheysting-no-significant.html)

Kui võtta 20 g vadaku asemel 40 g korraga, ei ole kasu treeningjärgsele valgusünteesile, tõuseb vaid insuliinitase (100 %), uurea kogus (340 %) ja ca 50 kordne aminohapete oksüdatiivne  "kaotus".
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on September 11, 2014, 17:58:36
[url]http://suppversity.blogspot.com/2013/12/protein-wheysting-no-significant.html[/url] ([url]http://suppversity.blogspot.com/2013/12/protein-wheysting-no-significant.html[/url])

Kui võtta 20 g vadaku asemel 40 g korraga, ei ole kasu treeningjärgsele valgusünteesile, tõuseb vaid insuliinitase (100 %), uurea kogus (340 %) ja ca 50 kordne aminohapete oksüdatiivne  "kaotus".


Ja nüüd arvuta välja, kui palju on mõttekas päevas valku tarbida.   :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 11, 2014, 19:21:51
Ja nüüd arvuta välja, kui palju on mõttekas päevas valku tarbida.   :)
Ei tea ilma otsimata tehet, mida kasutada selle arvutamiseks. Õnneks ei ole see mu jaoks ka nii oluline ja määrav. Ei loe neid gramme.
Peaasi, et kõht ei korise.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Outlaw on September 11, 2014, 21:23:04
[url]http://suppversity.blogspot.com/2013/12/protein-wheysting-no-significant.html[/url] ([url]http://suppversity.blogspot.com/2013/12/protein-wheysting-no-significant.html[/url])

Kui võtta 20 g vadaku asemel 40 g korraga, ei ole kasu treeningjärgsele valgusünteesile, tõuseb vaid insuliinitase (100 %), uurea kogus (340 %) ja ca 50 kordne aminohapete oksüdatiivne  "kaotus".


Samas siin räägib ,et vanematel meestel läheb ikka rohkem valku vaja ning nagu ikka kõik need uuringud jätavad uksed lahti ! http://suppversity.blogspot.com/2014/08/maximal-protein-synthesis-in-elderly.html (http://suppversity.blogspot.com/2014/08/maximal-protein-synthesis-in-elderly.html)

See 20g valku tuleb mul juba kolmest juustu viilust :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 11, 2014, 22:46:14
Samas siin räägib ,et vanematel meestel läheb ikka rohkem valku vaja ning nagu ikka kõik need uuringud jätavad uksed lahti ! [url]http://suppversity.blogspot.com/2014/08/maximal-protein-synthesis-in-elderly.html[/url] ([url]http://suppversity.blogspot.com/2014/08/maximal-protein-synthesis-in-elderly.html[/url])

See 20g valku tuleb mul juba kolmest juustu viilust :)


"  ..the same 20g of extra-whey (total dose 40g) that was useless in young men, lead to a significant increase in protein anabolism in elderly men. "

ja on tõesti. Ma asetan end siis oma suva järgi kuhu soovin - kord vanem , kord noorem.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 12, 2014, 15:02:33

Jens Voigt (43) üritab lüüa tunnisõidu maailmarekordit.


http://www.bikeradar.com/road/gear/article/jens-voigts-hour-record-trek-bike-exclusive-42436/ (http://www.bikeradar.com/road/gear/article/jens-voigts-hour-record-trek-bike-exclusive-42436/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 15, 2014, 14:20:08

http://www.twipscience.org/news/2014/9/4/orthorexia-also-nicknamed-the-food-babe-disorder (http://www.twipscience.org/news/2014/9/4/orthorexia-also-nicknamed-the-food-babe-disorder)

It usually begins as a good intention to eat better and healthier food. Most people will make more sensible choices at the supermarket and change a few eating habits while keeping a healthy relation to food. The person affected by orthorexia becomes fixated on the quality and purity of her food, and sets strict rules regarding what she considers is allowed and not allowed food. She gets so obsessed about it that it brings negative impacts on all aspects of her life: financial, social, family and even, ironically, health.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 16, 2014, 07:11:31
Basseinihooaeg avatud. Rekord tuli ära, rahulikus trennitempos 500 m 9 min. Selle hooaja rekord :D  Mõned tempootsad otsa.
Vesi tundus ülisoe, ei jahutanud absoluutselt. Meri on naha paksemaks kasvatanud.


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 16, 2014, 11:04:12

“Very few beings really seek knowledge in this world. Mortal or immortal, few really ask. On the contrary, they try to wring from the unknown the answers they have already shaped in their own minds -- justifications, confirmations, forms of consolation without which they can't go on. To really ask is to open the door to the whirlwind. The answer may annihilate the question and the questioner.” Anne Rice, The Vampire Lestat


"Many people see skepticism as a threat, and rightly so - it IS a threat to the beliefs each of us may hold. BUT it's ONLY a threat to anything that's irrational; it's only a threat to empty ideas and to things that aren't true. And, you shouldn't want to believe things that are irrational and (likely) aren't true.
So as long as we agree that we should all seek to look for what is real and what is (most likely) true, you're on my side! In that, you should look at skepticism as a positive thing; as an inner-beacon that helps you to see through the fog in order to clearly recognize the good ideas, and as an all-purpose tool that empowers you to bypass the nonsense that everyday is threatening to have you willfully squander your valuable money, time and energy." Nick Tumminello



"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former." Albert Einstein
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: metsakaja on September 17, 2014, 13:11:40
Väga rumalasti öeldud - kui on irratsionaalne, siis pole tõene?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 17, 2014, 13:23:36
 
" you shouldn't want to believe things that are irrational and (likely) aren't true. "

Alati on ratsionaalne arvestada üldist konteksti ja mitte rebida üksikuid sõnu enda "kasuks" välja.

Pealegi, siin - hea kombe kohaselt - on isegi jäetud see "aga äkki.." võimalus "likely".
Ka " you should not " ei tähenda muud kui "sa ei peaks, ei pruugiks" - mitte kategooriline "ära!".

Sellega mis siin kirjas ei pea olema nõus, kaugel sellest - tehtagu, arvatagu, kobatagu, eeldatagu - need, kes on "ratsionaalsed" ei kaota sellega midagi. Ja nagu kriimuga vinüülplaat, kordan: võita saab vaid see, kes enda "kaine" mõistuse käima lülitab.
Ma ei näe, et siin oleks midagi dialoogiks ainest andvat. See on "võta või jäta" - juhtum.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: metsakaja on September 17, 2014, 18:14:11
Aga eeldatud on siiski, et pole "tõde" (:
Ja üdini ratsionaalus pole ka "parim" variant.

Sa võta ma jätan (:
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 18, 2014, 21:26:46



"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former." Albert Einstein
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 18, 2014, 21:27:11
SYNTHETIC SWEETENER SUMMARY
I get a lot of Qs on this one, so here's the down and dirty summary : It's like this: the bulk of the data, which is HUGE and extensive, strongly supports the safety of moderate uses of the primary synthetic sweeteners. A few small poorly done, often highly anecdotal in humans, or in very high doses in rats, etc, suggests possible side effects. That exists for a bunch of things we all use and accept as quite safe (creatine a good example) yet some simply can't deal with the reality that (1) nothing, zip, nadda, ever, Ever, EVER is 100% safe in a100% of the humans ingesting it and (2) likely as safe or safer than many things they already ingest.
If people want to "play it safe" by not ingesting these sweeteners, all good to me, but they should at least be consistent and look into other things they ingest regularly vs being selective. I have had many a person lecture me on the evils of synthetic sweeteners with a beer in their hand who didn't exercise at all...
Conclusion to anyone with two working neurons not biased by hand ringers and opportunists following a "don't confuse me with the facts" approach = synthetic sweeteners perfectly safe for most people most of the time used in moderation. It's REALLY not rocket science....

Will Brink

* xylitol, if included in this study, is extremely toxic to dogs and cats. For some reason it's not widely talked about..

 It's not toxic to humans, but not well tolerated in humans in large doses and causes stomach distress. That's why you only see it used in things like chewing gum and such.

Many things we eat, chocolate, onions , etc are toxic to some animals, fine for us humans.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 19, 2014, 07:24:25

http://breakingmuscle.com/supplements/10-things-i-know-about-protein-that-you-dont (http://breakingmuscle.com/supplements/10-things-i-know-about-protein-that-you-dont)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on September 20, 2014, 17:50:50
Jens Voigt (43) üritab lüüa tunnisõidu maailmarekordit.


[url]http://www.bikeradar.com/road/gear/article/jens-voigts-hour-record-trek-bike-exclusive-42436/[/url] ([url]http://www.bikeradar.com/road/gear/article/jens-voigts-hour-record-trek-bike-exclusive-42436/[/url])


Tehtud.

http://sport.delfi.ee/news/jalgrattasport/uudised/43-aastane-saksa-jalgrattaveteran-pustitas-maailmarekordi.d?id=69778225 (http://sport.delfi.ee/news/jalgrattasport/uudised/43-aastane-saksa-jalgrattaveteran-pustitas-maailmarekordi.d?id=69778225)

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 21, 2014, 10:51:56

Just a thought
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 21, 2014, 16:08:31

Hommikuvõimlemine, peitus,  rullid, suplus. Eine.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 21, 2014, 16:27:44
Ja ongi müügil.. "orgaaniline" putukajahu, kõrge proteiinisisaldusega, ja mida kõike veel. Keegi saab rikkaks..

Müügijutt juurde : http://www.nextmillenniumfarms.com/joinrevolution.html (http://www.nextmillenniumfarms.com/joinrevolution.html)

Väga ideoloogiline produkt - planeedipäästjatele.

ning hinnad :  http://store.nextmillenniumfarms.com/product-p/cg.htm (http://store.nextmillenniumfarms.com/product-p/cg.htm)  ei ole just keldrisaalis töö kõrvalt teeniva kulturisti proteiin.

Jumal teab, missuguse täpselt, sest neid olevat 900 erinevat liiki - cricketeid.

http://en.wikipedia.org/wiki/Cricket_(insect) (http://en.wikipedia.org/wiki/Cricket_(insect))
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 23, 2014, 14:39:40

tavaline toit, tavalise liigutamise alla ja peale
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 26, 2014, 09:50:52

“It's easier to fool people than to convince them that they have been fooled" Mark Twain

/ Inimesi on kergem lollitada kui teha neile selgeks, et neid lollitatakse /


võimlemine enda, kummi ja hantlitega. Sörk.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 27, 2014, 15:54:59

Kerge laupäevak.

On jah, isuäratav, on, tean :D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 02, 2014, 18:50:17

http://www.brinkzone.com/videos/are-you-an-exercise-non-responder/ (http://www.brinkzone.com/videos/are-you-an-exercise-non-responder/)

on neid, kelle keha vajab vähest stimuleerimist, et toimuks muutused, ja siis on need teised.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 05, 2014, 13:43:50

Otsi ennast pildilt.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Iff87 on October 05, 2014, 14:36:45
 Midagi peale agara-ogara ja kahtleva-intelligendi polegi? Jama ,et maailm on nii mustvalge.Ainult 2 tüüpi tegelased siblivad ringi. :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 07, 2014, 08:57:20

Toitained sisse. Ujumine + sörk täna.


http://suppversity.blogspot.com/2014/09/creatine-sodium-bicarbonate-two-new.html (http://suppversity.blogspot.com/2014/09/creatine-sodium-bicarbonate-two-new.html)    tavaline söögisooda
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 07, 2014, 09:13:24

http://elliotthulse.com/heros-journey-diet (http://elliotthulse.com/heros-journey-diet)


 kõik ei ole kindlasti kuld aga midagi võiks mälumiseks hamba alla võtta küll.


* I have stopped lifting weights and only do exercises and stretches that reduce muscular tension in key areas (mostly my hips and neck).  This is achieved mostly though Dynamic Meditation and Yoga.

* I have been getting to bed on average one hour earlier every day, last night I was sound asleep by 9:30 PM.

* I am back to reading at least one new book a week.  I am reading books and studying more than I have in over five years (except for the four months in 2011 when I discovered


The short term results have been incredible.  I have more energy, my skin is clearer, my eyes are brighter, my digestion is smoother and, my muscles are harder and leaner than just eight weeks ago (even though I have not lifted a single barbell in eight weeks, I am more anabolic due to balancing my physiology, hormones and nervous system though these healthy habits).

The long term implications are even bigger.  I have a new sense of alignment between my beliefs and my actions, which means I am growing more authentic. My new habits are creating a foundation for me to approach bigger life goals and complete old business projects that had fallen to the wayside.  Finally, I am overjoyed by the reflection of my actions on the smiling faces of my wife and children.  I have more time and more energy to invest in the things that matters most to me!

Simply put, my life is getting better because of “weird” choices I’ve made over the last few weeks. 



Ja tegemist on(oli) päris tõsise meatheadiga.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 12, 2014, 13:10:33

http://www.ncbi.nlm.nih.gov/pubmed/25289715 (http://www.ncbi.nlm.nih.gov/pubmed/25289715)

Beta--alanine and beta alanine plus creatine supplementations have strong performance enhancing effect by increasing mean power and delaying fatigue index during the repeated Wingate test.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on October 12, 2014, 16:08:10
Lamar Gant ja skolioos:

http://www.seriouspowerlifting.com/4539/articles/power-profile-lamar-gant (http://www.seriouspowerlifting.com/4539/articles/power-profile-lamar-gant)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: rait83 on October 13, 2014, 20:45:01
huvitav lugemine...
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 16, 2014, 09:21:35

Fructose And Aspartame Preloads -- One Reduces Fat Intake on Subsequent Meals, One Has the Same Effects as Plain Water on Food Intake | Are the two Most Dreaded Sweeteners not so Bad After All?

Study on comparative effects of fructose, aspartame, glucose, and water preloads on calorie and macronutrient intake.

Using a within-subjects design, we gave over-weight and normal-weight subjects a 500-mL drink of fructose, glucose, or aspartame diluted in lemon-flavored water or plain water in a randomized fashion at about weekly intervals. Food intake was assessed at a buffet lunch that began 38 min after the preload was completed. Blood was drawn throughout and assayed for concentrations of glucose, insulin, glucagon, and free fatty acid. When subjects drank the fructose preload, they subsequently ate fewer overall calories and fewer grams of fat than when they drank any of the other preloads. The aspartame load did not stimulate intake beyond the plain-water control. The effects of the oxidation of fructose as a possible mechanism for the reduction in food intake is discussed. The effects of insulin in stimulating intake are also discussed.

www.suppversity.com (http://www.suppversity.com) | Rodin, Judith. "Comparative effects of fructose, aspartame, glucose, and water preloads on calorie and macronutrient intake." The American journal of clinical nutrition 51.3 (1990): 428-435.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 16, 2014, 09:39:25

Kes hoolib endast > http://www.youtube.com/watch?v=O6Y3WDY1tUo#t=413 (http://www.youtube.com/watch?v=O6Y3WDY1tUo#t=413)

Kes mitte > jõudu!
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 22, 2014, 09:28:57

http://suppversity.blogspot.de/2013/02/chronic-resistance-training-reduces.html (http://suppversity.blogspot.de/2013/02/chronic-resistance-training-reduces.html)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 28, 2014, 09:22:49

http://bretcontreras.com/november-research-round-gluteus-medius-edition/ (http://bretcontreras.com/november-research-round-gluteus-medius-edition/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 28, 2014, 10:00:11
http://www.youtube.com/watch?v=5pNj8HT4t7I#t=229 (http://www.youtube.com/watch?v=5pNj8HT4t7I#t=229)

3:50

keep the neutral spine.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 03, 2014, 10:43:14

http://suppversity.blogspot.se/2014/02/true-or-false-butter-ghee-lard-tallow.html (http://suppversity.blogspot.se/2014/02/true-or-false-butter-ghee-lard-tallow.html) 
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 03, 2014, 16:00:20
tabel

ja sangpommi kiigutamine - kas sobiv vahend lihastreeninguks?


http://suppversity.blogspot.se/2014/09/kettlebell-swings-as-muscle-builders.html (http://suppversity.blogspot.se/2014/09/kettlebell-swings-as-muscle-builders.html)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 05, 2014, 13:31:18
http://www.youtube.com/watch?v=GJLJdjtBCb8#t=5495 (http://www.youtube.com/watch?v=GJLJdjtBCb8#t=5495)

Vene staarkulturisti mõtted naiste kulturismi teemal. Baasharjutused on täiesti sobivad aga üht-teist võiks olla korrigeeritud.

No ja siis tehnika : " parem kui ma ei näeks seda, kuidas reeglina naised teevad jõutõmmet - see on nii ohtlik..Kohe näha, et mingid jõumehed on talle harjutuse kätte näidanud..davaii masha, davai"

"Kui tõstja eesmärgiks on võimalikult suur raskus üles saada, siis lihaseehitaja ülesanne on võimalikult väikse raskusega saada lihas võimalikult hästi tööle. Seda suure raskusega ei olegi võimalik teha - suure osa tööst teevad ära liigesed, näiteks, mitte lihased "
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 10, 2014, 08:58:35
i do not like the drop, though

http://www.youtube.com/watch?v=iboVuB-Ig3k (http://www.youtube.com/watch?v=iboVuB-Ig3k)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 12, 2014, 17:26:46

The commonly heralded beneficial effects of ketogenic dieting on body composition, on the other hand, did not occur... in fact, the balanced diet had the upper hand, when it comes to fat loss and muscle preservation.

Bottom line: Overall, the results of the study at hand suggests that ketogenic diets can have significant performance conserving effects in taekwondo athletes and others who have to cut weight periodically.

The commonly heard claim that ketogenic dieting would lead to significantly more beneficial improvements in body composition in dieting athletes, on the other hand, is clearly falsified by the results of the study at hand. If anything, the loss of muscle mass is more and the loss of fat mass less pronounced than it would be with a balanced medium-to-high carbohydrate diet |

Rhyu, Hyun-seung, and Su-Youn Cho. "The effect of weight loss by ketogenic diet on the body composition, performance-related physical fitness factors and cytokines of Taekwondo athletes." Journal of Exercise Rehabilitation 10.5 (2014): 326-331.
Volek, Jeff S., Timothy Noakes, and Stephen D. Phinney. "Rethinking fat as a fuel for endurance exercise." European journal of sport science ahead-of-print (2014): 1-8.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 13, 2014, 14:53:08
 ISEGI nelja suure ravimitootja poolt rahastatud uuring näitab samuti, et


Taking glucosamine and chondroitin, two popular dietary supplements, DOES NOT significantly relieve the pain and stiffness associated with knee osteoarthritis (OA) or modify disease progression, a new study found.

http://www.medpagetoday.com/Rheumatology/Arthritis/48552 (http://www.medpagetoday.com/Rheumatology/Arthritis/48552)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 25, 2014, 15:28:55

.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 29, 2014, 09:53:26
In a recent study from the Wayne State University, scientists investigated the association between basal testosterone, basal cortisol, and empathy in a large population of MBA students.
Empathy was assessed with a short version of the Davis’s Interpersonal Reactivity Index and with the Reading the Mind in the Eyes Test (RMET).
The authors of the study observed that higher testosterone was predictive of lower empathy scores among men and women with low basal cortisol, while this association was reversed among individuals with high cortisol levels.
In other words, a high-testosterone profile was found to be predictive of both high and low empathic dispositions depending on the concomitant HPA state. The effect was limited to self-reported empathy as no association was found with the RMET. This pattern of results, which emerged when data for men and women were analyzed together, remained significant only for men when analyses were run separately for the two sexes.
As the authors point out, "[t]hese results add empathy to the list of behaviors regulated by the joint action of testosterone and cortisol, as outlined by the dual hormone hypothesis."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 02, 2014, 08:31:06
30. nov oli võimalik suusatada, lumel. Klassikarada õiget ei ole aga uisutada saab väga hästi. Kuni sulani, mis lähipäevil saabub.
Samas, sajab midagi ehk ka peale ja metsavahel on "külmkambri" efekt suurem, ei sula nii intensiivselt kui linnatänavail.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 03, 2014, 18:44:34

Whey Protein Alone Won't Cover the EAA Requirements of HARD WORKING ATHLETES, Study Says.
Plus: US Whey More Digestible & 88% Higher in Leucine than Brazilian Whey
Twice as much leucine in US vs. Brazilian whey protein supplements is one thing.
The claim that whey protein supplements were "unable to supply the suggested adult athlete EAA requirement" (Almeida. 2014)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 04, 2014, 15:48:20

http://www.ericcressey.com/correcting-common-landmine-press-mistakes-video (http://www.ericcressey.com/correcting-common-landmine-press-mistakes-video)

Kui oleks võimalus, teeks seda tihedamalt.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 04, 2014, 17:15:51

http://suppversity.blogspot.se/2014/12/planning-to-have-pizza-preload-w-navy.html (http://suppversity.blogspot.se/2014/12/planning-to-have-pizza-preload-w-navy.html)

Tee korralik ports ube, kikerherneid või läätsi, kui tead, et paari tunni pärast on menüüs pitsa. 

..increased consumption of Beans (Phaseolus vulgaris L.) will not just improve your supply of nutrients such as multifaceted carbohydrates, proteins, dietary fiber, minerals, and vitamins, but also exert direct health benefits due to their rich variety of polyphenolic compounds with (Hayat. 2014). These benefits range from a general improvement of your antioxidant defense system over reductions in cardiovascular disease risk and improvements of your lipid and glucose metabolism to a reduced cancer risk.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Joker on December 04, 2014, 19:18:34
Liigutasin teema Blogide alla ... loodetavasti see ok :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 04, 2014, 20:49:00

mp
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 06, 2014, 11:55:42

Ujumiseelne pre-workout.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 08, 2014, 22:14:43

..
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 10, 2014, 13:54:58
Lihtsas arusaadav keeles, miks pruun riis EI OLE oluliselt parem valik kui valge riis. EI OLE.

http://butterbeliever.com/brown-rice-vs-white-rice-which-is-healthy/ (http://butterbeliever.com/brown-rice-vs-white-rice-which-is-healthy/)

http://www.details.com/blogs/daily-details/2013/06/health-is-brown-rice-really-better-than-white-rice-myth.html (http://www.details.com/blogs/daily-details/2013/06/health-is-brown-rice-really-better-than-white-rice-myth.html)

Kohe, kui mõni kohalik toitumis"spets" vastupidist väidab - good-bye credibility.

Rääkimata võrdlusest "valgupulber käitub sama moodi nagu suhkur". Või "puder on ainult sportlase toit. Ja isegi temal ei ole seda "puhkepäeval" mõttekas süüa". 

 Bro-science at it's best.

----------------------------------------------------------------------------------------------------

Layne Norton: No, there is no reason one can’t have white rice, white bread, or the like when trying to lose fat. Most people are so concerned about the glycemic index of these foods that they don't realize the glycemic index is only measured when a carb source is eaten by itself. If you combine the carb source with a protein, fat, and fiber found in a complete meal, the glycemic index is essentially blunted and washed out by the other foods.


Alan Aragon: It really makes no difference from a purely physiological standpoint as long as macronutrition is in check. This is evidenced by the mere fact that you can take ten different coaches (or competitors) and see that they have ten distinctly different approaches to pre-contest preparation. Nevertheless, their athletes will all show up on stage at the maximal degree of leanness that their genetics will allow. You’ll never see a competitor magically show up in better shape than he once did all because of switching out one doughnut per week with a cup of brown rice and a tablespoon of olive oil.

In some cases, “clean” foods can be more satiating because of their water volume and fiber content (i.e. a potato versus three tablespoons of syrup). Therefore, dominating a pre-contest diet with calorie dense “dirty” foods might not give the dieter as much mileage in terms of feeling full enough under restricted calories. By the same token, completely eliminating calorie dense junk foods gives the dieter a false sense of accomplishment and short circuits the performance enhancing capabilities of eating indulgent stuff to elevate mood. If you can “spike” up your mood with food you love the taste of, regardless of clean or junky, you can definitely boost your training performance. Therefore, you can maintain more strength and/or endurance in the face of a caloric deficit. The food-mood-ergogenesis-body composition cascade is something many physique athletes fail to take advantage of.

On a final note about clean versus dirty dieting, the effects of eating hot dogs and syrup for your protein, carbs, and fat versus eating typical health-nut bodybuilding fare would only impact the athlete in the long term. I’m talking about the cumulative effect of years of not ingesting disease preventive and immune enhancing nutrients typically lacking in classic junk food. So, to summarize the answer, keep the junk in the minority of your overall daily or weekly calories (say 10–20 percent), and you won’t suffer any short- or long-term consequences.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: t705 on December 10, 2014, 16:18:40
Siin nüüd mitu aroonia levelit. Kas ei ole siis parem või? Sellepärast, et butterbeliever.com ütleb nii?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 10, 2014, 17:16:40
Ei, need olid 2 esimest ettejuhtuvat. Ja nagu ka kirjas "lihtsas keeles". Hans, Kusti ja Reet ei taha teaduslikku juttu.

Ja see lihtsalt on nii.

Sa võid teha oma valikud kuidas soovid, minu "ülesanne" on vaid juhtida tähelepanu ebatõele.

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White rice actually has an equal or better nutritional yield & also has a better nitrogen-retentive effect than brown rice. This is because the fiber & phytate content of brown rice act as antinutrients, reducing the bioavailability of the micronutrients it contains.

-------------------------------------------------------------------------

Comparison of the nutritional value between brown rice and white rice

Callegaro Mda D, Tirapegui J. Arq Gastroenterol. 1996 Oct-Dec;33(4):225-31.

Cereals are considered an important source of nutrients both in human and animal nourishment. In this paper nutritional value of brown rice is compared to that of white rice in relation to nutrients. Results show that despite higher nutrients contents of brown rice compared to white rice, experimental data does not provide evidence that the brown rice diet is better than the diet based on white rice. Possible antinutritional factors present in brown rice have adverse effects on bioavailability of this cereal nutrients.

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Effects of brown rice on apparent digestibility and balance of nutrients in young men on low protein diets

J Nutr Sci Vitaminol (Tokyo). 1987 Jun;33(3):207-18. .Miyoshi H, Okuda T, Okuda K, Koishi H.

The effect of brown rice with low protein intake was studied in five healthy young men. Feces were weighed, the digestibility of nutrients was determined, and blood tests were made. Each subject followed a diet consisting mainly of polished rice for 14 days and one consisting mainly of brown rice for 8 days. Both diets contained 0.5 g protein per kg of body weight. The brown rice diet had 3 times as much dietary fiber as the polished rice diet. On the brown rice diet, fecal weight increased, and apparent digestibility of energy, protein, and fat decreased, as did the absorption rates of Na, K, and P. The nitrogen balance was negative on both diets, but more negative on the brown rice diet. The phosphorus balance on the brown rice diet was significantly negative, but other minerals were not affected by the diet. The levels of cholesterol and minerals in the plasma were not significantly different on the polished rice diet and the brown rice diet. Comparing these results with data on standard protein intake (Miyoshi, H. et al (1986) J. Nutr. Sci. Vitaminol., 32, 581-589.), we concluded that brown rice reduced protein digestibility and nitrogen balance.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 10, 2014, 17:39:28

Lisaks üks päris ülevaatlik artikkel, miks kasutada "mittepäristoitu" ja et pulbrist saab võimalikku "kasu". Keegi ei keela samas ka vadakut süüa mitte-pulbrilise ja suhkruna mõjuma pidava toidulisandina. Ricotta.
Aga mina küll ei näe, kus see vahe on ja miks see valk ei tohiks "kiiremini" (kes teab nüüd täpselt, kui kiiresti..) imenduda, kui "tavatoidust saadav". Kogused peaks olema olulisemad kui kiirus.


http://www.lef.org/magazine/2013/9/New-Longevity-Benefits-of-Whey-Protein/Page-01 (http://www.lef.org/magazine/2013/9/New-Longevity-Benefits-of-Whey-Protein/Page-01) 

Viimasel leheküljel on pikk nimekiri allikatest, mille põhjal see koostatud on - kui tekib küsimus, aga miks seda uskuda ja Toomast mitte.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: capoguy on December 10, 2014, 20:54:50
Nõus, kogused on olulisemad kui kiirus, aga kuna kiirus ka natuke loeb, siis miks mitte seda arvesse võtta. Riccota on minust kuidagi suutnud mööda minna, proovin ära, tänud selle soovituse eest.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 17, 2014, 14:38:07


http://well.blogs.nytimes.com/2014/12/16/questioning-the-idea-of-good-carbs-bad-carbs/?ref=health (http://well.blogs.nytimes.com/2014/12/16/questioning-the-idea-of-good-carbs-bad-carbs/?ref=health)

Nutrition experts argue that low glycemic diets improve blood sugar levels and insulin sensitivity. But the new study found that low glycemic diets actually made insulin sensitivity worse.

“The dogma out there is that a high glycemic index is bad,” said Dr. Robert Eckel, a past president of the American Heart Association and a professor at the University of Colorado, who was not involved in the research. “I hope that ultimately the glycemic index will be left on the shelf.”

When the overall amount of carb intake was lowered, cardiovascular risk factors like cholesterol, triglycerides and blood pressure moved in the right direction. But when two diets had similar amounts of carbs and calories, the low glycemic approach did not improve insulin sensitivity, cholesterol or blood pressure levels.

“They can pick foods that are part of a healthy dietary pattern without wondering if they’re high or low glycemic. They don’t have to learn that system.”
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 18, 2014, 22:39:09
Conclusions and Relevance

  In this 5-week controlled feeding study, diets with low glycemic index of dietary carbohydrate, compared with high glycemic index of dietary carbohydrate, did not result in improvements in insulin sensitivity, lipid levels, or systolic blood pressure. In the context of an overall DASH-type diet, using glycemic index to select specific foods may not improve cardiovascular risk factors or insulin resistance.

http://jama.jamanetwork.com/article.aspx?articleid=2040224 (http://jama.jamanetwork.com/article.aspx?articleid=2040224)

Just in case anyone still actually believes that the "glycemic index" actually matters or has any relevance at all for non-diabetics.
Yet another huge blow to "clean eating" nazis and broscientists. Sorry guys! Carbs is carbs.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 21, 2014, 11:35:01

lainet on, tuult mitte
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 29, 2014, 18:22:15

http://suppversity.blogspot.com/2014/12/the-overfeeding-overview-high-fat-carb.html (http://suppversity.blogspot.com/2014/12/the-overfeeding-overview-high-fat-carb.html)

Mis toimub organismis, kui teha "bulkimist".

What appears to be true, though is that a diet containing some carbohydrates and a large amounts of fat is the worst choice you can make, when you are bulking.

A protein and a high(er) carbohydrate, as well as a correspondingly low(er) fat content on the other hand, appear to be the way to go at least in the short run.

 * Süsivesikud ja valgud päevaks/paariks otsa, see on teaduse seisukohast õige tee.

 * Mida vanem on ülesööja, seda vähem selline lahendus toimib - oht rasvuda suurem.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 30, 2014, 17:04:26
Reklaami. Ühele suhteliselt odavale lisandile.


3g Taurine Improve Post-Workout Glycogen Resynthesis, Protect the Testes of Doping Sinners & Battles Alzheimer's

http://suppversity.blogspot.com/2014/12/3g-taurine-improve-post-workout.html (http://suppversity.blogspot.com/2014/12/3g-taurine-improve-post-workout.html)
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http://suppversity.blogspot.ca/2010/08/taurine-from-foods-can-i-be-taurine.html (http://suppversity.blogspot.ca/2010/08/taurine-from-foods-can-i-be-taurine.html)

Mitmekesise toidusedeli korral puudust ei olevat karta, aga lisadoosidest on tõenäoline kasu võimalik.

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Samal ajal teises kohas:

single dose of l-citrulline or watermelon juice as a pre-exercise supplement appears to be ineffective in improving exercise performance; however, greater doses of l-citrulline have been shown to be safe and are currently left unexamined, study finds.
www.suppversity.com (http://www.suppversity.com) | Cutrufello, Paul T., Stephen J. Gadomski, and Gerald S. Zavorsky. "The effect of l-citrulline and watermelon juice supplementation on anaerobic and aerobic exercise performance." Journal of Sports Sciences ahead-of-print (2014): 1-8.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 01, 2015, 22:28:01
Most common pushing exercises damage shoulders: a simple short article on why older people should avoid many common pushing exercises with the arms. The advice goes for everyone.

The reason why nothing seems to happen to the YOUNGER PEOPLE is twofold. On one hand, THEY CAN SIMPLY PUT UP WITH MORE DAMAGE.

On the other, JOINT PROBLEMS OFTEN TAKE YEARS  to manifest. Once they finally start, PEOPLE WILL NOT BE ABLE TO LINK THEM TO THE CAUSES.

This knowledge is trivial and common among professionals trained in Human Biomechanics. Unfortunately it has not made it to the gyms since the the invention of 'isolation exercises'. All the 'chest press' type exercises (like you see on the photo) are examples of isolation exercises and are damaging to the joints (read more at http://bodyrewire.com/2014/01/21/isolation-exercises/ (http://bodyrewire.com/2014/01/21/isolation-exercises/)).
Especially in the beginning of their training, most people do not need pushing exercises. Nowadays most of us have rounded shoulders that has to do with tight muscles of the chest. Working them more by pushing exercises will make the situation worse. Instead, a lot of pulling backwards (the rowing machine, seated row machine, for example, but NOT chin-ups or 'lat pull downs') should be done to build the muscles of the upper back and counteract the tightness of the chest. The chest needs to be stretched. The training program should be supervised by a health professional who understands Biomechanics.

http://www.bodyrewire.com.au/introduction/1393/ (http://www.bodyrewire.com.au/introduction/1393/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 03, 2015, 18:41:24

http://www.nsca.com/videos/conference_lectures/nutrient_timing_revisited/ (http://www.nsca.com/videos/conference_lectures/nutrient_timing_revisited/)

AA & BS lühikokkuvõtted viimaste aegade uuringutest.

Kui teemaks on lihaskasv siis trennijärgne süsivesik ei mõjuta anabolismi praktiliselt üldse, seni kuni adekvaatne valgukogus on kättesaadav. Selleks arvatakse olevat 20-25 g nooremale- / 35-45 g vanemale treenijale.

Anaboolset akent, leitakse jätkuvalt, ei ole sel kujul olemas, et toitainete manustamise väga täpne ajastamine mõjutaks lihashüpertroofiat.

Selleks, et kasu oleks optimaalne: 1,6 - 1,8 g /kehakg kohta valku päevas. Rohkem ei ole ka uhkem.

Üldisest võib olla kõrvalekaldeid aga need on liiga marginaalsed, et mõjutaksid koguteooriat.



Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on January 03, 2015, 21:42:31


Mäletad, kui minuga vaidlesid.  8)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 04, 2015, 10:42:31

Natuke jah.
Aga intelligentse inimese tunnuseks (üheks muude seas) olevat ka aja jooksul adopteerumine, uue info pealetulekul oma seisukohtade ümberhindamine.

Ühekordne piisav doos, see on , jah, vaidlusobjekt olnud. Aga koguvalk tuleb ikkagi päris "kõrge".. Mitte "ohh piisab 0,8 - 1 g/kg kohta".

Kogu selles teoorias on mitu kohta, kus tahaks täpsustada nii mõndagi - nagu näiteks - kui anaboolset ajastust ei ole oluline sättida, siis ikkagi, mis hetkel sa seda "trennijärgset" 20 - 45 g võtad + millal ja kuidas sa oma 1,8 g /kg kohta kokku saad, kui üle 25 g ei ole mõtet nooremal korraga nagunii võtta. 100 kg noormees peaks saama siis päevas ca 180 g valku ja seda 9 X 20. Nii, ja kui tennijärgne "võib venida ka mitme tunni peale" - kust see aeg siis tuleb, et need 20g doosid kokku 180-ks saada.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 04, 2015, 12:50:46

http://suppversity.blogspot.com/2012/02/eat-whole-eggs-all-day-and-throw-your.html (http://suppversity.blogspot.com/2012/02/eat-whole-eggs-all-day-and-throw-your.html)

Ka selles küsimuses olen kahtleval seisukohal olnud seni. Katsetan edaspidi kõiki kollaseid toiduks kasutades.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on January 04, 2015, 20:03:18
Natuke jah.
Aga intelligentse inimese tunnuseks (üheks muude seas) olevat ka aja jooksul adopteerumine, uue info pealetulekul oma seisukohtade ümberhindamine.

Ühekordne piisav doos, see on , jah, vaidlusobjekt olnud. Aga koguvalk tuleb ikkagi päris "kõrge".. Mitte "ohh piisab 0,8 - 1 g/kg kohta".

Kogu selles teoorias on mitu kohta, kus tahaks täpsustada nii mõndagi - nagu näiteks - kui anaboolset ajastust ei ole oluline sättida, siis ikkagi, mis hetkel sa seda "trennijärgset" 20 - 45 g võtad + millal ja kuidas sa oma 1,8 g /kg kohta kokku saad, kui üle 25 g ei ole mõtet nooremal korraga nagunii võtta. 100 kg noormees peaks saama siis päevas ca 180 g valku ja seda 9 X 20. Nii, ja kui tennijärgne "võib venida ka mitme tunni peale" - kust see aeg siis tuleb, et need 20g doosid kokku 180-ks saada.

Ühe arvu võtad skaala alumisest otsast (20g), teise ülemisest (1,8g). Teed asja liiga keeruliseks. 9 toidukorda on palju, 6 x 25g valku, sellest 2 korda šeigina on parem, lisaks on organismis aminohapete reserv 30 g, mis vajadusel käiku läheb. Aga limiteerivaks faktoriks saab organismi võime toota erinevaid seedeensüüme ja maomahla.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 05, 2015, 10:00:02

Need olid "näited", seal ei ole täpsete koguste roll nii suur, põhimõte jääb samaks.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 10, 2015, 20:36:09
http://www.youtube.com/watch?v=6frDyQnT8EQ#ws (http://www.youtube.com/watch?v=6frDyQnT8EQ#ws)

... inverted rows not only because of the great upper back training they provide, but also because they challenge core control at the same time. Unfortunately, a lot of folks will let the ribs flare up, head to slide into a forward head posture, or knees to hyperextend. All of these are extension-bias compensation strategies that can easily be cleaned up by just focusing on making a straight line from the heels to the head.

------------------------------------------------------------------------------------------

Roll with your forearms, not your hands.

Foam rolling is great, but not if you spend the bulk of your time in bad positions. In my opinion, foremost among these bad positions is doing prone (face-down) rolling while being supported by the hands. The problem is that when you're supported by your hands, you're automatically in a position of heavy lumbar extension (low back arching) - comparable to the upward-facing dog yoga pose. With that said, simply dropping down to support yourself with your forearms is a much better bet for getting your quad and groin rolling in without throwing your back under the bus.

rolling

Keep in mind, of course, that you'll still be in some extension, but it's much closer to the natural lordotic (slight arch) posture we have in normal standing alignment.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 13, 2015, 21:10:25

http://www.readcube.com/articles/10.1111%2Fsms.12382?r3_referer=wol&tracking_action=preview_click&show_checkout=1 (http://www.readcube.com/articles/10.1111%2Fsms.12382?r3_referer=wol&tracking_action=preview_click&show_checkout=1)

... potential for anabolic steroids to enhance a person's ability to increase mass long after stopping usage.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 19, 2015, 13:07:42

http://bretcontreras.com/use-good-form-im-...-bad-form/ (http://bretcontreras.com/use-good-form-im-...-bad-form/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 21, 2015, 10:59:49
" Follow up on the recent GH article: 1993 study shows that GH "doping" in athletes has little to no effect (on its own) on body fat or muscularity. Scientists conclude that "the anabolic, lipolytic effect of GH therapy in adults depends on the degree of fat mass and GH deficiency". In other words: The obese benefit, because their body fat blunts the natural GH release and makes them GH deficient "

GHRH analogues like tesamorelin trigger the release of growth hormone.

How valuable are natural growth hormone boosters: If you are into GH peaks on graphs in papers, they are very valuable. If you are looking for real-world results, though, they are useless. GABA for example will transiently spike your growth hormone levels but ameliorate the response to natural triggers like the exercise induced decrease in blood glucose (Cavagnini. 1980). GH boosters will also flatten the natural diurnal peaks. Accordingly, the area under the curve, i.e. the total amount of GH your body produces, will be more or less identical. This is why GABA, one of the most potent, and arginine or lysine, two other often advertised natural GH boosters, are unlikely to have significant effects on your physique - muscle- and fat-wise.

Is GH dangerous? Well, in the studies cited here there benefits prevailed. In the study by Nam et al. for example, the researchers observed not just reductions in body fat, but also significant increases in glucose disposal rate compared to the exercise + diet alone group. The same goes for the serum glucose levels and insulin- and FFA-area under the curve during an oral glucocse tolerance test, as well as the long-term blood glucose measure HbA1c and LDL levelswhich were all signifcantly decreased after GH treatment. This does not exclude, though, that GH can entail unwanted side effects like joint pain and peripheral edema, which are yet rarely seen in scientific studies, unless the hormone is administered in excess.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 27, 2015, 22:45:05

The results of our analysis do not support a tangible benefit to eating small frequent meals on body composition as long as daily caloric intake and macronutrient content is similar.

The theory that a greater feeding frequency increases post-prandial thermogenesis is fundamentally flawed.

The number of daily meals consumed does not appear to have much if any impact on changes in body fat, at least across a wide spectrum of feeding frequencies. Thus, the decision on how many meals to eat from this standpoint should come down to personal preference: if you find a benefit to having the structure of multiple meals throughout the day, then go for it; on the other hand, if you prefer to eat less frequently, that’s fine as well. The most important factor in this regard is achieving a negative energy balance, as well as ensuring that adequate dietary protein is consumed.

Although our analysis did not show differences between meal frequencies with respect to lean body mass changes, there is a logical basis for a hypertrophic benefit to consuming several protein-rich meals in those involved in regular resistance exercise. The anabolic effects of a meal last a maximum of 6 hours or so.



http://www.lookgreatnaked.com/blog/are-frequent-meals-beneficial-for-body-composition/ (http://www.lookgreatnaked.com/blog/are-frequent-meals-beneficial-for-body-composition/)

-------------------------

Päris värske. Ja kui keegi tahaks väga oma uskumust või arvamust mängu tuua, peab ikka olema ülihinnatud tegelane selles valdkonnas, et oponeerida Schoenfeldile ning uuringutele mis läbi viidi. Ei, see ei ole "populaarteadus".


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 27, 2015, 22:52:17


Lisaks

There also is no evidence that the body goes into “starvation mode” when you go without food for more than a few hours as commonly claimed in fitness circles.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 02, 2015, 19:24:52


http://ajpendo.physiology.org/content/308/1/E21 (http://ajpendo.physiology.org/content/308/1/E21)

Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily through differences in protein synthesis...
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 10, 2015, 17:56:55

http://www.ericcressey.com/conditioning-for-powerlifters-get-strong (http://www.ericcressey.com/conditioning-for-powerlifters-get-strong)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 11, 2015, 11:19:28
Üle keskmise makaronid väntajatel
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 02, 2015, 10:06:47

Taurine works for 3k-runs as well that's the simple message of a recently published study by Balshaw et al. In the randomized, double-blinded crossover experiment the ingestion of 1,000mg of taurine immediately prior to a 3km run increased the time-trial performance of the eight trained middle-distance runners by statistically significant 1.5%, on average (Balshaw. 2012); this does allegedly not sound like much, but if you take into consideration that this was a single serving effect it is actually quite impressive compared to the the ~1% performance increment in the narrow range of 90-120s activities that has recently reported to come out of weeks of beta alanine supplementation.
So, if the testosterone boosting, anti-diabetic effects of taurine (see "Up to 180% Increase in Testosterone & More From Taurine") did not already convince you to invest the ~$20 for a 500g batch of this sulfur amino acid, maybe these results and a couple of hours in front of the TV watching track & fields events at the Olympic Games '12 can ;-)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 02, 2015, 15:18:39

http://www.ncbi.nlm.nih.gov/m/pubmed/25811308/ (http://www.ncbi.nlm.nih.gov/m/pubmed/25811308/)

Ilmselt enim kõneainet pakkuv teema spordi/fitnessiringkondades mõnda aega nüüd.

Söö treeningujärgselt spetstoitu / (süsivesikuid - waxy maize, mainivad näiteks spetsialistid) jne ..  või tavalist kiirtoitu, ei ole lihaste taastumise seisukohalt märkimisväärset vahet
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Joker on April 02, 2015, 15:34:14
[url]http://www.ncbi.nlm.nih.gov/m/pubmed/25811308/[/url] ([url]http://www.ncbi.nlm.nih.gov/m/pubmed/25811308/[/url])

Ilmselt enim kõneainet pakkuv teema spordi/fitnessiringkondades mõnda aega nüüd.

Söö treeningujärgselt spetstoitu / (süsivesikuid - waxy maize, mainivad näiteks spetsialistid) jne ..  või tavalist kiirtoitu, ei ole lihaste taastumise seisukohalt märkimisväärset vahet


:) Kui pole vahet, siis miks need spetsialistid nii kiivalt laidavad lisandeid ja ülistavad tavatoitu :) Nagu väike vasturääkivus :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: zwen15 on April 02, 2015, 15:51:27
:) Kui pole vahet, siis miks need spetsialistid nii kiivalt laidavad lisandeid ja ülistavad tavatoitu :) Nagu väike vasturääkivus :)

Tont teab. Võibolla sellepärast, et sageli maksavad lisandid põhjendamatult palju. Ise ostan ka nt. valgupulbrit ainult siis, kui selle hind tuleb sama või odavam, kui lihast, kodujuustust saadav.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Joker on April 02, 2015, 15:53:02
Minu arust praegu ikka väga odavad lisanditest saadavad portsionihinnad. Muidugi üks tünn korraga ostes tundub kallis, aga kui ostad 10kg kanakorraga see ka ju kallis :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: zwen15 on April 02, 2015, 16:00:41
Minu arust praegu ikka väga odavad lisanditest saadavad portsionihinnad. Muidugi üks tünn korraga ostes tundub kallis, aga kui ostad 10kg kanakorraga see ka ju kallis :)
Mõistliku hinnaga valk on absoluutselt saadaval.
Nt. HC proteiin. 500g purgis on 420g valku. Maksumus 9,95€. Sama koguse valku saab ca. 1750g kanafileest. Kanafilee kilohind keskmiselt 5,9 - maksumus 10,33€
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Joker on April 02, 2015, 16:11:46
Mõistliku hinnaga valk on absoluutselt saadaval.
Nt. HC proteiin. 500g purgis on 420g valku. Maksumus 9,95€. Sama koguse valku saab ca. 1750g kanafileest. Kanafilee kilohind keskmiselt 5,9 - maksumus 10,33€

Novot. Seega ongi proteiin proteiin ja isegi hind sama. Seda ka viimased uuringud leierdavad pidevalt. Aga kontekst on alati selline, et jummala eest ärge sööge lisandeid, sest tavaline toit on sama asi :)
Kui sama, miks siis lisandeid maha teha. See on imelik :) Minu teada ka proteiin on proteiin ja kuulub lihtsalt tavatoidu alla. Jääb mulje, et nn neutraalsed teadlased oleks kanafarmide kinnimakstud - teeme uuringu - tõestame et sama asi, aga ometigi jätame nt proteiinipulbrist negatiivse varjundi ja "ei soovita" :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on April 02, 2015, 16:18:22
Mõistliku hinnaga valk on absoluutselt saadaval.
Nt. HC proteiin. 500g purgis on 420g valku. Maksumus 9,95€. Sama koguse valku saab ca. 1750g kanafileest. Kanafilee kilohind keskmiselt 5,9 - maksumus 10,33€

Toorest kanafileed sööd - ei söö, järelikult lisa elektrikulu (kuumtöötlemine, külmikus säilitamine).  :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: maleva on April 02, 2015, 16:28:29
Novot. Seega ongi proteiin proteiin ja isegi hind sama. Seda ka viimased uuringud leierdavad pidevalt. Aga kontekst on alati selline, et jummala eest ärge sööge lisandeid, sest tavaline toit on sama asi :)
Kui sama, miks siis lisandeid maha teha. See on imelik :) Minu teada ka proteiin on proteiin ja kuulub lihtsalt tavatoidu alla. Jääb mulje, et nn neutraalsed teadlased oleks kanafarmide kinnimakstud - teeme uuringu - tõestame et sama asi, aga ometigi jätame nt proteiinipulbrist negatiivse varjundi ja "ei soovita" :)
Kumb täidab paremini kõhtu? ::)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Joker on April 02, 2015, 17:00:44
Kumb täidab paremini kõhtu? ::)

No usun, et oleneb eesmärgist :) Mina ei kutsu kaugeltki kedagi üles aint proteiinipulbrit sööma :) Minu jaoks hea vaheldus. Samamoodi ei tahaks ma päev otsa kohupiima süüa vms.
Kui enda seisukohalt vastan, siis mul kaloraaz hetkel nii kõrge, et kõige vähem tahan, et kõht veel rohkem täis oleks :)

Dieedil kes nii soodad, et ainult proteiini haukavad ning väldivad rasva ja süsikaid nagu tuld, siis muidugi proteiinishake nagu kurnatud ratsahobusele piitsa andmine :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 02, 2015, 17:33:36

Ma ei tea , mis mulje see võis jätta, aga eesmärk ei ole kindlasti proteiinipulbrite vastane. Pigem, näen mina, on olemaks õnneks ka neid, kes tegelevad " kiirtoidu" de-demoniseerimisega.
Toit on toit, kuni mingi piirini ei ole vahet, mis kujul see tuleb - peaasi, et ei oleks ületöödeldud ja "rikastatud" ebavajaliku ballastiga. Pulber on täiesti vastuvõetav, kui hind/kvaliteet on parem tavatoidust - isegi eelistatud.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Joker on April 02, 2015, 17:37:58
Ma ei tea , mis mulje see võis jätta, aga eesmärk ei ole kindlasti proteiinipulbrite vastane. Pigem, näen mina, on olemas õnneks ka neid, kes tegelevad " kiirtoidu" de-demoniseerimisega.
Toit on toit, kuni mingi piirini ei ole vahet, mis kujul see tuleb - peaasi, et ei oleks ületöödeldud ja "rikastatud" ebavajaliku ballastiga. Pulber on täiesti vastuvõetav, kui hind/kvaliteet on parem tavatoidust - isegi eelistatud.


:)  Lihtsalt mulle selline mulje jäänud laias laastus.

(http://i1021.photobucket.com/albums/af332/QuirkyCookery/2012%20-%2004/momslogicofburger.jpg)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 03, 2015, 21:10:57

http://blog.insidetracker.com/zinc-supplementation-on-trial-what-does-the-research-say (http://blog.insidetracker.com/zinc-supplementation-on-trial-what-does-the-research-say)

Key Takeaways: There are no proven benefits of ZMA on athletes with adequate zinc and magnesium. In fact, consuming it might be harmful.

Key Takeaways: ZMA may be beneficial to athletes and non-athletes alike who are proven through blood testing to be deficient in zinc and magnesium.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 13, 2015, 16:30:59

https://labdoor.com/

Väidetavalt võetakse suvalisi tooteid ning testitakse. Tulemused kõigile näha.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 20, 2015, 08:42:01
http://suppversity.blogspot.de/2015/03/protein-supplements-or-dietary-protein.html (http://suppversity.blogspot.de/2015/03/protein-supplements-or-dietary-protein.html)

" pulbrite " toetuseks  >  " After all, Murphy et al. were able to show that the fast-digesting protein from whey supplements has a significant advantage over dietary protein when it comes to maintaining normal protein synthesis rates during a diet. "

http://suppversity.blogspot.de/2014/05/fivefold-more-than-fda-allows-extreme.html (http://suppversity.blogspot.de/2014/05/fivefold-more-than-fda-allows-extreme.html)

Varem ei ole palju tehtud uuringuid - reaalseid, mitte teoretiseerivaid - teemal " Ülisuur valgukogus ja selle mõju inimesele" .
Kuna huvi on suur, tehakse neidki nüüd. Antud juhul siis 5 X soovituslik ja kohati "aegunud" 0,8 g/kehakg kohta. Mitte väga pikaajalise kasutuse tulemusena öedakse, et negatiivset selles midagi ei ole.

More protein does not build more muscle! That's not "bad".


Sealjuures - varasemates, aga, ka seda, et mingit suurt kasu või vajadust üle ca 6 X 30 g päevas ka ei ole.



Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 21, 2015, 09:47:53

http://www.coloradocancerblogs.org/dietary-supplements-shown-to-increase-cancer-risk/ (http://www.coloradocancerblogs.org/dietary-supplements-shown-to-increase-cancer-risk/)

While dietary supplements may be advertised to promote health, a forum at the American Association for Cancer Research (AACR) Annual Meeting 2015 by University of Colorado Cancer Center investigator Tim Byers, MD, MPH, describes research showing that over-the-counter supplements may actually increase cancer risk if taken in excess of the recommended daily amount.
“We are not sure why this is happening at the molecular level but evidence shows that people who take more dietary supplements than needed tend to have a higher risk of developing cancer,” explains Byers, associate director for cancer prevention and control at the CU Cancer Center.
“We found that the supplements were actually not beneficial for their health. In fact, some people actually got more cancer while on the vitamins,” explains Byers.
One trial exploring the effects of beta carotene supplements showed that taking more than the recommended dosage increased the risk for developing both lung cancer and heart disease by 20 percent. Folic acid, which was thought to help reduce the number of polyps in a colon, actually increased the number in another trial.
“This is not to say that people need to be afraid of taking vitamins and minerals,” says Byers. “If taken at the correct dosage, multivitamins can be good for you. But there is no substitute for good, nutritional food.”
Byers says that people can get the daily recommended doses of vitamins and minerals in their diets by eating healthy meal and that many adults who take vitamin supplements may not need them.
“At the end of the day we have discovered that taking extra vitamins and minerals do more harm than good,” says Byers.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 30, 2015, 23:44:27

Lühike ja selge lugu kartulist ning tema magusamast kaaslasest. Kas paljukiidetud bataat (maguskartul) on kuidagi organismisõbralikum, rohkem dieet-...kui tavaline "paksukstegev".

http://suppversity.blogspot.de/2011/12/potato-manifesto-part-22-sweet-potato.html (http://suppversity.blogspot.de/2011/12/potato-manifesto-part-22-sweet-potato.html)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 04, 2015, 10:57:49

Noppeid vitamiinimaailmast.

   
ConsumerLab.com Answers   

Question:
I've heard that taking vitamin D can reduce your natural production of melatonin and interfere with sleep. Is this true?

Answer:
It is true that preliminary research suggests that a high dose of vitamin D can reduce the amount of melatonin naturally produced in the body.

----------------------------------------------------------------------------------------------------------------------
Question:
Is it possible to get too much vitamin D?

Answer:
Raising low levels of vitamin D has many benefits. Among them is that levels of C-reactive protein (CRP), a marker of inflammation, decrease as vitamin D levels increase. However, increasing vitamin D levels beyond sufficient levels has a slight inflammatory action, as shown in a recent study. And even higher levels of vitmain D can result in hypercalcemia (too much calcium in the blood) with symptoms including constipation, confusion, weakness, loss of appetite and painful calcium deposits.


Vitamin D and Inflammation -- A new study of elderly people given vitamin D showed little effect on markers of inflammation in the body. Correcting very low levels of vitamin D may be helpful, but further raising vitamin levels does not seem necessary for proper immune function. In fact, there may be some downside.

 Studies do not show optimal levels to be over 40 ng/mL, as you suggest. We recommend that you review the information in the section of our Vitamin D Review entitled "Deficiency vs. Insufficiency and How Much Is Too Much?" (https://www.consumerlab.com/reviews//Vitamin_D/#howmuch (https://www.consumerlab.com/reviews//Vitamin_D/#howmuch)).

You may not see immediate adverse effects with high levels, but several studies now show higher mortality rates (i.e., more deaths) among people with levels above 40 ng/mL. The range we suggest of 25 to 35 ng/mL should provide the benefits of vitamin D without risk. We also suggest that you check the unbiased and authoritative opinion of the Institute of Medicine of the National Academies, which considers 20 ng/mL adequate for bone and overall health in healthy individuals.

---------------------------------------------------------------------------------------------

http://suppversity.blogspot.com/2015/07/bad-news-for-vitamin-fans-c-e.html (http://suppversity.blogspot.com/2015/07/bad-news-for-vitamin-fans-c-e.html)


http://suppversity.blogspot.de/2014/02/study-confirms-antioxidants-ce-are-bad.html (http://suppversity.blogspot.de/2014/02/study-confirms-antioxidants-ce-are-bad.html)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: AlanBStard on October 07, 2015, 23:52:21
[url]http://www.coloradocancerblogs.org/dietary-supplements-shown-to-increase-cancer-risk/[/url] ([url]http://www.coloradocancerblogs.org/dietary-supplements-shown-to-increase-cancer-risk/[/url])
While dietary supplements may be advertised to promote health, a forum at the American Association for Cancer Research (AACR) Annual Meeting 2015 by University of Colorado Cancer Center investigator Tim Byers, MD, MPH, describes research showing that over-the-counter supplements may actually increase cancer risk if taken in excess of the recommended daily amount.


Tegelikult ikka on juba omajagu teada ja probleem paistab olevat mitte seadusandliku soovituskoguse ületamises, vaid farma sünteetilistes/poolsünteetilistes vitamiinivormides.
Seda näiteks sealsamas mainitud B9-vitamiiniks kutsutava foolhappe osas ja E-vitamiiniks kutsutava alfatokoferooli osas, mis on mõlemad kasvajaid soodustavad, erinevalt looduslikest vormidest (v.a alfatokoferoolsuktsinaat, mis on looduslikule tokoolisegule sarnase kasvajavastase mõjuga). Sünteetiline foolhape on lisaks üsna suurele osale elanikkonnast B9-vitamiinina täiesti kasutu (mõlemas geenikoopias MTHFRi mutatsioon) või suhteliselt kasutu (ühes geenikoopias mutatsioon).

Isoleeritud beetakaroteeni vs loodusliku karotenoidisegu kasvajamõjud peaks ka vastassuunalised olema.

Lisaks on paljud sellised toidulisandialased vaatlusuuringud puhas saast veel seetõttu et tuvastavad lihtsalt üsna ilmselge fakti et jah, terviseprobleemide ilmnemisel hakkavad inimesed vitamiine ja muud nodi sööma ja seega kipub vitamiinisööjatel tõesti rohkem terviseprobleeme olema.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 28, 2015, 14:30:25

http://greatist.com/grow/why-you-dont-need-a-multivitamin (http://greatist.com/grow/why-you-dont-need-a-multivitamin)

Why Multivitamins Might Do More Harm Than Good

".. peer-reviewed, placebo-controlled scientific studies have consistently shown that vitamin supplements don’t prevent disease. And, in some cases, they might increase your risk of cardiovascular disease, cancer, and mortality. "
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 28, 2015, 14:31:39


http://www.ncbi.nlm.nih.gov/pubmed/26605807 (http://www.ncbi.nlm.nih.gov/pubmed/26605807)

1-minute rest intervals vs 3-minute rest intervals

The present study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 29, 2015, 23:09:05

“Changing your mind is okay. It shows wisdom and maturity. Never wavering from a belief no matter what is a mistake. What matters is trying to be as closely aligned with truth and reality as you can be at all times. And that requires many navigational adjustments over a lifetime.” ― Guy P. Harrison
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 01, 2015, 13:31:36

Alex Viada
 
BMI is still a valid predictor when it comes to risk of CVD and overall health indicators, almost regardless of bodyfat. In fact, I'd argue there is a small sweet spot where you can be "overweight" on the BMI scale and still "healthy", but once you push past that, you're at higher risk regardless.
Your heart does not care if it's working overly hard to perfuse muscle tissue or fat tissue, many of the risk factors are still at play if you're a larger but leaner individual. In fact, a point made several months ago still stands- you pretty much cannot be "obese" on the BMI scale and still be an ideally healthy bodyfat, unless you're one of the genetic elite, or you're using some form of anabolic assistance (or using a really, really crappy bodyfat testing method). It is more or less impossible for the vast majority of people, period. In the latter case (anabolic assistance) you're introducing other risk factors that more than compensate for the fact that you have lower bodyfat- in fact, the effect these compounds have on blood lipids etc. can absolutely mean that, for a 6 foot male, you're better off being a fat 250 than a lean 250 taking two grams of test a week. (EDIT- the point here is simply that the argument "But I'm really lean and healthy" may also be misguided- a lot of the big, lean guys out there are playing around with compounds that put them in more of a hole, health-wise. The fact that it's bodyweight that matters, regardless of bodyfat, still stands)
Bottom line- as you get bigger and bigger, the little things you do for heart health and general healthy living matter even more, not less. Creeping up to the SHW level means that some level of low intensity cardiovascular conditioning is more critical than ever, especially if you're an individual who regularly uses stimulants during lifting, triply so if you're using any PEDs. Yes, it's difficult to maintain weight at that level eating "clean", nobody's saying stick to leafy greens and fish, but some nod to healthy eating, regular use of a CPAP, and low intensity incline walking a few times a week are so critical. Even folks who are lean and on the "overweight" portion of the spectrum should take special precautions.
Can't emphasize this enough. Being inhumanly large and strong is awesome and impressive, but dealing with afib and hypertension normally seen in obese 65 year olds when you're only 35 is not. And for the love of god, please get bloodwork and a regular ekg done if you're playing around with huge weights and carrying around a lot of bodyweight. Don't be a ticking time bomb.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on December 01, 2015, 14:27:51
Kellele sa seda kopid muidu ? Endale ?  :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 01, 2015, 16:48:10

Endale, sulle, neile, kel VÕIB huvi olla.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on December 01, 2015, 22:47:20
ise loen küll huviga. selle Viada teksti saatsin ühele sõbrale täna.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Sarge on December 02, 2015, 10:07:15
Ise ka käin ikka lugemas. Mugavam oleks muidugi eesti keeles lugeda kokkuvõtet ja võiks viite ka juurde panna. :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 02, 2015, 12:19:39


Aitäh, kutid!

...  follow the plethora of intelligent people out there regularly posting evidence based blogs, posting research ahead of print, and engaging in clinical discussions that can convey years and years of knowledge and experience……ok well you can post some cat pictures as long as they’re funny.


http://physicaltherapyfitnessandnutrition.blogspot.com.ee/2015/11/clinical-pearls-and-advice-from-young.html (http://physicaltherapyfitnessandnutrition.blogspot.com.ee/2015/11/clinical-pearls-and-advice-from-young.html)

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Iff87 on December 02, 2015, 17:01:44
Ise ka käin ikka lugemas. Mugavam oleks muidugi eesti keeles lugeda kokkuvõtet ja võiks viite ka juurde panna. :)

 +1

Kindlasti huvitav teema millel silma peal hoida.Jätka! :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 04, 2015, 14:47:37

Läätsed, kikerherned või valged oad - 180 g ühte neist enne normaalsuurusega pitsa kallale asumist ja glükeemia peaks olema paremini kontrollitud.

http://suppversity.blogspot.de/2014/12/planning-to-have-pizza-preload-w-navy.html (http://suppversity.blogspot.de/2014/12/planning-to-have-pizza-preload-w-navy.html)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 12, 2015, 10:30:18

http://suppversity.blogspot.de/2012/11/chronic-high-dose-bcaa-supplementation.html?platform=hootsuite (http://suppversity.blogspot.de/2012/11/chronic-high-dose-bcaa-supplementation.html?platform=hootsuite)

regulaarne suurema koguse BCAA-de tarvitamine võib viia sooritusvõime languseni
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 14, 2015, 10:06:59
 
" Science is a system of inquiry. It is not a collection of facts nor a believe system. It’s not one single method but a set of methods to figure out how reality works.

The scientific process is a discipline process for testing hypotheses. Science reaches provisional conclusions based on the best available evidence and always ready to change those conclusions with new evidence provided. Science naturally makes mistakes yet it is a self-policing and self-correcting system.

“Science is what we’ve learned about how to keep from fooling ourselves.” -Richard Feynman

We fool ourselves because the way our brains work. We prefer stories over studies or drama over facts. We all have cognitive flaws and bias. We have perceptional failings -think visual illusions- and we’re influenced by emotions and by psychological motivations. Bias and cognitive errors lead us to false conclusions that we wish to be true. Science is the only method that systematically controls for our bias and cognitive errors and allows us to obtain reliable information.

Yes, there are other ways of knowing -intuition, thinking, feeling, and sensing. These ways of knowing have their place but when it comes to knowing if a treatment is effective there’s only one reliable way of knowing: testing our hypothesis by controlling our bias, using scientific methods. The other ways of knowing leads to beliefs. While this is a natural occurrence, we would be wise to acknowledge this fact. Faith is defined as trusting or having confidence in someone or something. Faith is a reflection of what we are motivated to believe. "
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 22, 2015, 14:42:39
http://www.jissn.com/content/12/1/50 (http://www.jissn.com/content/12/1/50)

A nutrition and conditioning intervention for natural bodybuilding contest preparation: observations and suggestions

Journal of the International Society of Sports Nutrition 2015

" .. Another questionable practice is the performance of the exercise in fasted state, as it brings no benefit in terms of fat loss [8] and can negatively impact energy expenditure and fat metabolism [9]. So, it is advisable to progressively change this habit. "

" .. The proposed diet decreased carbohydrate ingestion to 23–25 % of the calories ingested and established protein intake at approximately 2.4 g per kg of body weight. Although the benefits of high protein diets on weight loss are highlighted [14], the results of meta-analyses indicate that the quantity of protein necessary to promote weight management and preserve lean mass lies somewhere between 1.2 and 1.6 g/kg [15]–[17]. The highest suggestion of protein ingestion was published by Phillips & Van Loon [18], who recommended to increase protein intake to 1.8 to 2.7 g/kg in order to optimize the ratio of fat-to-lean tissue mass loss during hypoenergetic periods. However, the authors showed no convincing evidence for proposing this number. "


" .. it would be recommended to reduce the volume of aerobic exercises and increase its intensity, since it has been shown that the higher the volume of aerobic exercise, the lower the muscle hypertrophy [31], in this regard it is important to note that running may have a more negative effect than cycling [32]. On the other hand, the higher the exercise intensity, the higher the fat loss [31] and it seems that the effect of regular aerobic exercise on body fat is negligible [32]. Taken together, this make high intensity interval training more recommended than long duration and low intensity training for both losing fat and preserving fat free mass. "
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 10, 2016, 00:36:42

Ka laias maailmas on isegi kõrgelt haritud jõujuurikad püha tõe otsinguil.


Mike Israetel shared Bayesian Bodybuilding's post.

Spot on. Folks, BCAAs might work, but the sum of the current evidence doesn't look great.

Bayesian Bodybuilding

Are BCAAs beneficial for muscle growth?

Katsanos et al. (2006) found that Leucine consumption increased net protein synthesis, but consuming more than ~3g per meal had no further effect. Other research suggests the ceiling effect occurs at doses as low as 1.8g (Glynn et al. 2010). Since much larger amounts of leucine are present in meals composed of quality protein sources in bodybuilder amounts, this suggests there is no benefit to ‘spiking’ your meals with leucine.

Indeed, adding several grams of leucine to your meals for a period of weeks has been found to have no effect on muscle gain or fat loss in the untrained, the elderly or competitive canooists (Balage & Dardevet, 2010; Björkman et al. 2011; Crowe et al. 2006; Leenders et al. 2011; Verhoeven et al. 2009). In a study comparing several cutting diet groups of elite wrestlers, BCAA supplementation on top of a sufficient protein intake had no effect on muscle retention, subcutaneous fat loss, aerobic performance, anaerobic performance or strength (Mourier et al. 1997).

Knowing that adding leucine to meals does not further increase net protein synthesis, it shouldn’t be surprising that leucine is also of no use post-workout. It very much looks like its of use, because muscle anabolic signaling increases and the speed of protein metabolism changes, but in the end the amount of muscle built is the same (Glynn et al. 2010; Koopman et al. 2008).

What about the other (less important) BCAAs isoleucine and valine? "When combined with heavy resistance training for 8 weeks, supplementation with 9 g/day of BCAA 30 min before and after exercise had no preferential effects on body composition and muscle performance." (Spillane et al. 2013)

Conclusion: A sufficient protein intake from whole foods makes BCAAs completely useless. Save money, eat tastier food.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 11, 2016, 20:38:12

https://www.indiegogo.com/projects/skulpt-chisel-the-future-of-fitness#/ (https://www.indiegogo.com/projects/skulpt-chisel-the-future-of-fitness#/)

Toode neile, kes oma rasva% regulaarselt mugavalt mõõta soovivad 90 usd + shipping , väidetavalt on mõõtetulemused suhteliselt täpsed >

http://www.dcrainmaker.com/2016/01/thoughts-skulpt-chisel.html (http://www.dcrainmaker.com/2016/01/thoughts-skulpt-chisel.html)

lisaomadusena saavat ka eri lihaste "balanssi" mõõta - kas ja kui palju parem/vasak pool erinevad.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: ragz on January 11, 2016, 22:25:58
Mul on hea meel et sa ka ikka postitad. Millest sul selline pealkiri on blogil?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 20, 2016, 17:37:42


Lyle McDonald annab oma nägemuse süsivesikute, BCAA, valgu ja depressiooni / ärevushoogude seoste kohta.

http://www.bodyrecomposition.com/nutrition/carbohydrate-intake-and-depression-qa.html/ (http://www.bodyrecomposition.com/nutrition/carbohydrate-intake-and-depression-qa.html/)

http://www.bodyrecomposition.com/nutrition/qa-nutrition/anxiety-low-carbohdyrates-whey-bcaa.html/ (http://www.bodyrecomposition.com/nutrition/qa-nutrition/anxiety-low-carbohdyrates-whey-bcaa.html/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 27, 2016, 14:26:17


http://www.ncbi.nlm.nih.gov/pubmed/26734613 (http://www.ncbi.nlm.nih.gov/pubmed/26734613)

http://www.ncbi.nlm.nih.gov/pubmed/26024494 (http://www.ncbi.nlm.nih.gov/pubmed/26024494)

Toidukordade tihedus ei mõjuta märkimisväärselt antropomeetrilisi näitajaid.

" Consistent with the findings of our recent meta-analysis, this newly pubbed systematic review indicates that meal frequency should be largely a matter of personal preference - at least from a body weight standpoint. "  - toitumiskordade arv / tihedus - suurelt jaolt on tegemist isiklike eelistuste küsimusega, ei muuga.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 02, 2016, 13:40:22


Kes oleks seda arvata osanud.


http://biomedgerontology.oxfordjournals.org/content/early/2016/01/26/gerona.glv231.abstract (http://biomedgerontology.oxfordjournals.org/content/early/2016/01/26/gerona.glv231.abstract)


http://suppversity.blogspot.com.ee/2016/02/high-dose-nsaid-boosts-muscle-gains-in.html (http://suppversity.blogspot.com.ee/2016/02/high-dose-nsaid-boosts-muscle-gains-in.html)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 03, 2016, 09:44:12

Kartuliteemat võib ikka aeg-ajalt üle korrata

http://www.precisionnutrition.com/sweet-potatoes-vs-potatoes-infographic (http://www.precisionnutrition.com/sweet-potatoes-vs-potatoes-infographic) , saab igaüks ise otsustada, mis valiku teeb
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 12, 2016, 08:50:44
http://trainheroic.com/nervous-system-training-101-the-creation-of-superhuman-strength-and-athleticism/? (http://trainheroic.com/nervous-system-training-101-the-creation-of-superhuman-strength-and-athleticism/?)

lugu inimestele, ahvid lugeda ei oska
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 14, 2016, 14:53:38

http://www.lookgreatnaked.com/blog/how-fast-should-you-lift-to-maximize-muscle-growth/ (http://www.lookgreatnaked.com/blog/how-fast-should-you-lift-to-maximize-muscle-growth/)

Eestis on paar tarka, kes teavad täpselt kuidas asjad käivad, nad ju 20 a asju tõstnud. Mujal maailmas ollakse taga - uurivad, katsetavad alles ja muudavad vastavalt tulemustele seisukohti.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Janarki on February 14, 2016, 15:48:14

Eestis on paar tarka, kes teavad täpselt kuidas asjad käivad, nad ju 20 a asju tõstnud. Mujal maailmas ollakse taga - uurivad, katsetavad alles ja muudavad vastavalt tulemustele seisukohti.
[/quote]Plaanid uueks arvamusliidriks hakata?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 14, 2016, 16:53:53
Eestis on paar tarka, kes teavad täpselt kuidas asjad käivad, nad ju 20 a asju tõstnud. Mujal maailmas ollakse taga - uurivad, katsetavad alles ja muudavad vastavalt tulemustele seisukohti.
Plaanid uueks arvamusliidriks hakata?

Ei, puudub vajadus olla "aga mina tean ja mind ei huvita, sest ma olen.."-persoon.  See, kes sa oled, ei huvita kedagi.

Data maksab. Keegi võib ju seda edastada, et BS ei ajaks aknast-uksest sisse.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 16, 2016, 21:31:23
https://www.dropbox.com/s/gdgw23u83jsvyj3/JPEN%20J%20Parenter%20Enteral%20Nutr-2016-Hoffer-0148607115624084.pdf?dl=0 (https://www.dropbox.com/s/gdgw23u83jsvyj3/JPEN%20J%20Parenter%20Enteral%20Nutr-2016-Hoffer-0148607115624084.pdf?dl=0)

Human Protein and Amino Acid Requirements
L John Hoffer
JPEN. Journal of Parenteral and Enteral Nutrition 2016 January 21
Human protein and amino acid nutrition encompasses a wide, complex, frequently misunderstood, and often contentious area of clinical research and practice. This tutorial explains the basic biochemical and physiologic principles that underlie our current understanding of protein and amino acid nutrition. The following topics are discussed: (1) the identity, measurement, and essentiality of nutritional proteins; (2) the definition and determination of minimum requirements; (3) nutrition adaptation; (4) obligatory nitrogen excretion and the minimum protein requirement; (5) minimum versus optimum protein intakes; (6) metabolic responses to surfeit and deficient protein intakes; (7) body composition and protein requirements; (8) labile protein; (9) N balance; (10) the principles of protein and amino acid turnover, including an analysis of the controversial indicator amino acid oxidation technique; (11) general guidelines for evaluating protein turnover articles; (12) amino acid turnover versus clearance; (13) the protein content of hydrated amino acid solutions; (14) protein requirements in special situations, including protein-catabolic critical illness; (15) amino acid supplements and additives, including monosodium glutamate and glutamine; and (16) a perspective on the future of protein and amino acid nutrition research.

* Is the Minimum PR the Optimum PR

* Is Too Much Protein Dangerous? Our hunter-gatherer ancestors are estimated to have con-sumed ~250 g/d of protein,48 so it is not surprising that high rates of protein consumption become toxic only in the pres-ence of important liver disease (or inadequate perfusion), renal insufficiency, and inborn errors of urea synthesis or amino acid catabolism.16-18,49 No tolerable upper limit has Hoffer5been determined for protein intake.42,50 These considerations have no bearing on whether protein intakes greater than the minimum requirement are beneficial,51 nor do they rule out the theoretical possibility of subtle long-term adverse effects of various kinds.52,5

* Do Protein Calories Count?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 18, 2016, 17:05:35
Mike Israetel

It never fails to amaze me how many people seem to think that "you have to do what works for you" REPLACES general, research-backed advice.

Well OF COURSE you have to do what works for you, but it's by no means clear WHAT works for you, me, or anyone else. We find that out from collective experience and formal science, not JUST random trial and error on ourselves.

And hey, what works for many others is very likely to work for YOU too... basic human physiology and psychology are universal. So what others say works is a VERY good starting point for trial and error, not just an equally worthless guess.

"Do what works for you" is not a refutation of sound general advice, it's merely an addition.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 27, 2016, 15:14:28

https://dl.dropboxusercontent.com/u/76384972/New-Strategies-in-Sport-Nutrition-to-Increase-Exercise-Performance.pdf

New Strategies in Sport Nutrition to Increase
Exercise Performance 

Accepted date: 21 January 2016
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Enforcer on February 27, 2016, 22:06:36
Selle punase sektsiooni oleks võinud küll lahku lüüa tabeli autor. Lack of evidence ja prohibited by WADA koos - jääb mulje, et kasutu ja nalja pärast bannitud ka veel (jah seal on see and/or, aga siiski). :D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 28, 2016, 10:33:54
Seda tabelit kritiseerisid ka ISSNi vanad kalad. Eriti " anything anabolic " terminit, sest enamus toitaineid on seda. Autor viskus kaitsele ja süüdistas neid liigses norimises - nemad pidavat silmas tooteid, mida reklaamitakse anabolismi soodustavatena. Mg, CM, pakuti ka, et ei oleks nii 100 % sinna sobilik lisada, kuna mõni uuring on "lubav" olnud.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 01, 2016, 19:55:50

 * The whole thing is terribly damning and makes you wonder if any good science about hydration has ever actually been done. *

https://www.painscience.com/microblog/junky-science-justifying-a-hydration-habit.html (https://www.painscience.com/microblog/junky-science-justifying-a-hydration-habit.html)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 02, 2016, 19:15:47

http://www.bodyrecomposition.com/training/the-hypertrophy-zone.html/ (http://www.bodyrecomposition.com/training/the-hypertrophy-zone.html/)

Excellent article by Lyle McDonald on the optimal "hypertrophy repetition range." Spot-on practical implications.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 09, 2016, 10:42:57

http://journal.frontiersin.org/article/10.3389/fphys.2015.00245/full (http://journal.frontiersin.org/article/10.3389/fphys.2015.00245/full)

Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy

* Protein Dose

* Timing of Protein Ingestion

* Protein Quality

* Protein and Carbohydrate Co-ingestion

* Training Status
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 09, 2016, 19:05:26
http://www.nutraingredients.com/Regulation-Policy/100-of-RDAs-is-too-much-of-a-good-thing-Danish-researchers-warn (http://www.nutraingredients.com/Regulation-Policy/100-of-RDAs-is-too-much-of-a-good-thing-Danish-researchers-warn)


Kui plaan võtta lisavitamiine/mineraale, tee kindlaks, on sul neid ikka tarvis.

Eraldi tuuakse välja A, mille normist on väga lihtne üle minna. (Ja imelikult lisatakse seda tihti ka näiteks kalaõlidesse (Omega3 rasvhapped, mille kasutamist laialdaselt promotakse (miks?...))
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 14, 2016, 14:41:52

The authors felt that training the core to act independently and bilaterally would actually disrupt normal movement patterns and the function specific activity of the core muscles. Many of our functional activities are asymmetrical running, throwing, kicking and reaching are some examples and bilateral TvA activity could be unnatural and disruptive.

We have problems from both ends for a 'core stability' approach. The theory is not supported by the data and equally the efficacy of the approach based on the theory is far from promising.

http://www.cor-kinetic.com/what-you-have-been-told-about-the-way-the-core-works-is-probably-not-true/ (http://www.cor-kinetic.com/what-you-have-been-told-about-the-way-the-core-works-is-probably-not-true/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 15, 2016, 08:15:31

http://www.livestrong.com/slideshow/550744-the-20-most-overrated-supplements/ (http://www.livestrong.com/slideshow/550744-the-20-most-overrated-supplements/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 21, 2016, 22:27:31

http://www.tomfurman.com/how-did-tarzan-train/ (http://www.tomfurman.com/how-did-tarzan-train/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 30, 2016, 12:15:11
http://www.antidoping.ch/de/medizin-substanzen-und-methoden/supplementguide-nahrungsergaenzungsmittel#A (http://www.antidoping.ch/de/medizin-substanzen-und-methoden/supplementguide-nahrungsergaenzungsmittel#A)

šveitsi dopinguagentuuri andmete kohaselt on toimivad > keelatud toidulisandid järgmised

Mõni ei saa aru äkki : A - on suhteliselt kindel, et on toime, B - võib teatud juhtudel.. jne
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on March 30, 2016, 12:25:57
Karm värk
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 06, 2016, 19:14:47
https://www.beverageinstitute.org/expert/laying-the-caffeine-dehydration-myth-to-rest/ (https://www.beverageinstitute.org/expert/laying-the-caffeine-dehydration-myth-to-rest/)

Mõned olulised kohviga seotud punktid.

Võiks selle müüdi, et paar-kolm tassi kohvi mingi tohutu dehüdratsiooni toime paneb, saata kuu peale - las viib sinna rohkem vett.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 12, 2016, 13:03:19

http://www.ncbi.nlm.nih.gov/pubmed/19997015 (http://www.ncbi.nlm.nih.gov/pubmed/19997015)


Massage impairs La(-) and H+ removal from muscle after strenuous exercise by mechanically impeding blood flow.

Selle uuringu põhjal tehti järeldus, et massaž pigem nõrgendab verevarustust, mis peaks läbi laktaadi eemaldamise treeningjärgset taastumist parandama.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 13, 2016, 14:47:12

http://journal.frontiersin.org/article/10.3389/fphys.2015.00245/full (http://journal.frontiersin.org/article/10.3389/fphys.2015.00245/full)


I've lost count about how many times I've been asked about BCAAs. I'm finding it hard to recall ever saying to an individual "yeah, that's a good move for you".
Perhaps once with an endurance cyclist I talked to. But if you're lifting for an hour or so in the gym, you don't need to drop money on BCAAs. Or... at least explain why.
------------------
"Despite the popularity of BCAA supplements we find shockingly little evidence for their efficacy in promoting MPS or lean mass gains and would advise the use of intact proteins as opposed to a purified combination of BCAA that appear to antagonize each other in terms of transport both into circulation and likely in to the muscle"
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 13, 2016, 21:01:54

http://www.sciencedirect.com/science/article/pii/S0031938416301378 (http://www.sciencedirect.com/science/article/pii/S0031938416301378)

Review article argues that the increased variety of food available to modern humans is one explanation for overweight-obesity. This is mediated primarily through flavor-nutrient conditioning whereby repeated exposure to certain orosensory properties of food (its taste, texture, color, etc.) affect learned preferences for consumption that increase intake (hedonic learning) and inhibit intake (satiety learning).

Nn ülekaalulisuse-epideemia üheks, kui mitte peamiseks, põhjuseks arvatakse olevat kaasaaegse toiduvaliku kirevus ja mitmekesisus - erinevad maitsed, tekstuur, välimus - on faktorid, mis suurendavad söödud koguste hulka. Jäägem siis riisi, kana ja brokkoli juurde :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 17, 2016, 09:10:27

https://www.facebook.com/dean.somerset.9/videos/vb.671445553/10156814217375554 (https://www.facebook.com/dean.somerset.9/videos/vb.671445553/10156814217375554)

Far too often when someone comes in to see me and they say they have tension or stiffness through their neck, shoulders or upper back, they have some really limited shoulder blade movement. Something like this, while it looks really simple, can be very tough to do properly.

One thing to consider with retraction movements is the shoulder blade should move back, and not up. Too many people do their retraction movements and wind up with their shoulders in their ears. The shrugged look isn't going to be a hot one this summer, do make sure the blades slide back and stay low.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 24, 2016, 14:48:25


*I only think calories are bad if the food tastes awful.*

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 07, 2016, 09:47:47

http://www.sciencealert.com/eating-less-improves-mood-sleep-and-sex-drive-in-healthy-people-study-finds (http://www.sciencealert.com/eating-less-improves-mood-sleep-and-sex-drive-in-healthy-people-study-finds)


25% Reduction in Energy Intake Improves Sleep, Mood and Sex Drive of Healthy Men and Women
While it is obvious that any obese individual will benefit, healthy people can derive a number of benefits from simply eating less too – and not just in terms of losing weight (although, of course, that could happen too). When the diets of 218 healthy adults were followed over the course of two years, participants who restricted what they ate reported significantly better psychological effects, when compared to a control group that ate whatever they wanted.
The participants were men and women aged between 20 and 50 years old, and all had a body mass index (BMI) of 22 to 28, putting them in normal (healthy weight) or overweight BMI categories.
From this sample, one group was randomly assigned to reduce their calorie intake by 25 percent, while the other group didn't have to alter their regular diet. If you're thinking you'd much rather have ended up in the 'eat whatever you want' camp, consider this: two years later, the calorie restriction group reported improved mood and reduced tension, plus improved general health and sex drive.
What's more, after one year on the new eating regime, they reported enjoying better sleep quality. They also lost weight, dropping almost 12 percent of their body weight at the end of two years, with the mean BMI for the calorie restriction (CR) group sitting on 22.6 by the end of the study.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.J on May 07, 2016, 18:38:56
Kuna su identiteet on säilinud üsna salajasena ja ainuke "äratundmine" võib olla väikese avatari pildi järgi, siis igaksjuhuks küsin, et ega ei olnud see sina, kes täna Anne kanali juures trenni tegi?

 ::)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 08, 2016, 10:03:35

Üldiselt Tallinnas, juured küll Tartus. Harva satub.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.J on May 08, 2016, 10:22:16
Üldiselt Tallinnas, juured küll Tartus. Harva satub.

Seega ei olnud sina? Ausalt?  ::)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 10, 2016, 11:05:02


http://colindewaaytraining.com/pizza-ice-cream-helps-lose-weight/ (http://colindewaaytraining.com/pizza-ice-cream-helps-lose-weight/)

Thankfully I stopped believing everything I read out of bodybuilding magazines and began to set out to seek the truth. .. At the very least it’s better than doing something because some guy that’s in shape says to, right?

Anyway what I was finding was food choices didn’t seem to matter. It wasn’t things like simple carbs vs complex carbs that mattered like I was always told. It was mostly the macronutrient and fiber breakdown of the diet that mattered the most not only for body composition but health markers and satiety as well.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 11, 2016, 18:00:01

http://www.jissn.com/content/13/1/21 (http://www.jissn.com/content/13/1/21)

Letter to the Editor

The data do not seem to support a benefit to BCAA supplementation during periods of caloric restriction
Brad P. Dieter1, Brad Jon Schoenfeld2* and Alan A. Aragon3
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 02, 2016, 19:59:47

Kamal Patel


It’s easy to get lost in the weeds of supplements and nutrition science. Let me demonstrate by throwing out some numbers:
There are roughly 40 essential vitamins and minerals, around 20 amino acids in your body, and over a dozen major categories of phytochemicals. Then there are all the different fatty acids and fiber types, plus a bunch of widely-used supplements like creatine and glucosamine. By my rough estimate, that’s at least a hundred basic things you could supplement, without even getting into the more esoteric supplements.
Sometimes I’ll go on a podcast and get this type of question from the audience: “Should I take alpha-ketoglutarate? Does it really work?”. My first reaction is panic. Have I run across any studies in the past year? Or even in my lifetime? Should I feel bad that my mind isn’t organized into files like a T1000? Then, I relax. I don’t think alpha-ketoglutarate has been studied much since it moderately failed in trials a few years ago. But, more importantly, why does this person want to take alpha-ketoglutarate in the first place?
That’s where the proverbial rubber hits the road. Supplement purchasing decisions are all too often made inductively rather than deductively. Hear about hot new supplement, buy hot new supplement. Stop taking hot new supplement, keep bottle around just in case. Don’t forget to conduct a purge every year or so to temporarily satiate the Supplement Gods.
What if supplement purchasing was done deductively more often? Let’s say you work long hours and have a long commute. Coupled with life in general, this pattern stresses you out and your sleep suffers. Your gains in the gym have plateaued. Depression may be an issue. Now, let’s see where supplementation might fit in.
We want to address major factors in health, so we need to identify the 20% of inputs that impact 80% of outputs. Human beings tend to be pretty unhappy if sleep, stress, and sun exposure is wonky, so let’s use those as critical inputs in this example. Instead of wondering if alpha-ketoglutarate will turbo-charge your performance in the gym, ask yourself if you’re getting enough light in the daytime and curbing light exposure at night. Ask yourself if you practice reliable stress coping strategies, like deep breathing, meeting with a therapist, or hiking with friends. Are you stuck in a job you hate, and it’s time to start working on a side hustle? If you need quick help, to get over a particularly bad few days, maybe think about short term supplementation for sleep or even an “adaptogen.” If it’s wintertime, consider vitamin D or a tropical vacation (I’m not joking).
Only after you start to walk is it wise to run. Without legitimately working hard on the above factors, buying random nootropics or nitric oxide boosters is unlikely to be much more than a temporary solution. If you’ve already worked hard on sleep, stress, and sun exposure, benefits from supplementation will be icing on the cake.
I both love and hate supplements. Discovering a helpful supplement can make you feel like a health-focused Sherlock Holmes, with the fruit of your labor benefiting you directly. But the sheer number of supplements available can also be a major distraction from working on the 20% of factors that can legitimately change your life. As is always the case, hard work on what’s really important tends to pay off more than quick fixes.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 08, 2016, 08:06:09

http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0084154 (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0084154)

No Evidence of Dehydration with Moderate Daily Coffee Intake: A Counterbalanced Cross-Over Study in a Free-Living Population
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 08, 2016, 17:05:20
http://ajpendo.physiology.org/content/early/2016/05/25/ajpendo.00154.2016.abstract (http://ajpendo.physiology.org/content/early/2016/05/25/ajpendo.00154.2016.abstract)

Intake of branched-chain or essential amino acids attenuates the elevation in muscle levels of PGC-1α4 mRNA caused by resistance exercise

+

BCAA-s can trigger the depletion of both 5HT (serotonin) and dopamine - this may lead to depression - if they are consumed in copious amounts; the real reason they are "garbage" however, is that there's no scientific backup that adding them on top of whey which I suppose no one who uses BCAAs will avoid does even make sense (+all the alleged BCAA advantages, e.g. muscle maintenance, build muscle already while you train, etc. have either been disproven or at least never demonstrated)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 14, 2016, 18:21:33

"Aga keegi kuskil rääkis et talle mõjub..."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 26, 2016, 22:41:49

* This is the new screen to test if your personal trainer or strength and conditioning coach are staying current with the scientific literature, or if his coaching is based on outdated knowledge and dogmatic thinking, I call it the BCAA test…. *

"No evidence to show that BCAAs supps do anything when consuming sufficient amounts of protein (except from burning a hole in your pocket)" Joseph Agu, M.Sc.

“I continue to see amino acid supplements pushed as being beneficial to anabolism, yet I've seen no evidence that such supplements are beneficial provided someone consumes sufficient protein (i.e. 2 g/kg/day). Eat protein-rich foods and save your money” Brad Schoenfeld, Ph.D, C.S.C.S

“BCAA is abundant in protein-rich diets common to athletes and fitness enthusiasts. On this basis alone, it’s difficult to justify supplementing such diets with additional BCAA. Dosing free- form BCAA between meals to circumvent the refractory phenomenon is not much more than optimistic hypothesizing.” Alan Aragon, M.Sc.

"At first glance, the extravagant marketing claims and suggested protocols of usage seem to be backed by scientific research. However, as we dig a little deeper, it seems unlikely that these benefits would exist in the presence of a sufficient protein intake. Though additional BCAAs might be beneficial to bodybuilding goals (i.e. more muscle and less fat), the research has yet to show these effects. If such effects do exist, they are likely to be minuscule" Joseph Agu, M.Sc.

"Despite the popularity of BCAA supplements we find shockingly little evidence for their efficacy in promoting MPS or lean mass gains and would advise the use of intact proteins as opposed to a purified combination of BCAA that appear to antagonize each other in terms of transport both into circulation and likely into the muscle" Prof. Stuart Phillips, PhD and Robert Morton
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 01, 2016, 07:58:26
http://strengtheory.com/genetics-and-strength-training-just-different/ (http://strengtheory.com/genetics-and-strength-training-just-different/)


How much variability is there for getting jacked?

The short answer:  A lot.

Before training, about 80% of the total lean mass differences between people can be explained by genetic differences.

--------------------------------------------------------------------------
" You can get faster with training, but fast people were born to be fast (sprint speed is very highly heritable; .67-.85 puts it almost on par with IQ);
"A higher heritability of 30-m sprint ability was observed in females (85%) than males (67%), and the heritability of 30-m sprint abilities in both sexes exhibited an intermediate value of 73%.

These results demonstrated that 30-m sprint abilities are a highly heritable trait, especially in females." "
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 11, 2016, 17:45:34

https://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/

In a study done on women, consumption of more than 54g of protein in a single meal versus across four meals resulted in no differences.[25]

The same researchers found that a single high protein meal was actually more effective in a population of elderly women.[26]

--------------------------------------------------------------------------------------------

Hiljutine uuring, kus võrreldi 20 g vs 40 g valku toidukorra kohta, näitas, et suurem kogus tagas efektiivsema lihasproteiini sünteesi.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: ArchangelEST on July 11, 2016, 18:13:03
https://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/

In a study done on women, consumption of more than 54g of protein in a single meal versus across four meals resulted in no differences.[25]

The same researchers found that a single high protein meal was actually more effective in a population of elderly women.[26]

--------------------------------------------------------------------------------------------

Hiljutine uuring, kus võrreldi 20 g vs 40 g valku toidukorra kohta, näitas, et suurem kogus tagas efektiivsema lihasproteiini sünteesi.

Vananedes areneb inimestel välja leutsiini resistentsus, mis on mõnes mõttes sarnane peamise tüüp 2 diabeedile. Kui elu jooksul omandatud diabeedi puhul on probleemiks insuliini resistentsus, mis tähendab, et keha vajab rohkem insuliini, kui tavaliselt et suhkruid effektiivselt käiku lasta, - siis leutsiini resistentsus tähendab, et keha vajab tavapärasest rohkem leutsiini, et valgusüntees effektiivselt tööle läheks. Seetõttu on just vanurite puhul suuremad valgukogused ühe eine raames hädavajalikud (või ka leutsiini lisandite tarbimine), sest vastasel juhul jääb valgusüntees baastaseme lähedale ning valkude mõju lihaskasvule on pärsitud.

Ma ei tea kas on uuritud seda, et kui palju resistentsus aastatega kasvab ning mis vanusest alates mis numbritest rääkida saame, seega miks mitte tarbidagi just pigem suuremaid valgukoguseid korraga (mõistlikkuse piirides muidugi) ning garanteerida maksimaalne valgusüntees.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on July 11, 2016, 19:25:52
Mul keskmine toidukord on ca 70-90g valku :D

Ei viitsi 5-6x päevas süüa

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 11, 2016, 21:49:44

http://www.youtube.com/watch?time_continue=110&v=yvx7EhK6ixM (http://www.youtube.com/watch?time_continue=110&v=yvx7EhK6ixM)

Manipulating muscle protein turnover to maximize exercise adaptations, Stuart Phillips
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 14, 2016, 22:18:19
http://jap.physiology.org/content/jap/121/1/129.full.pdf (http://jap.physiology.org/content/jap/121/1/129.full.pdf)

The current data demonstrate that performing RT
with high and low repetitions (using low and high loads,
respectively) to volitional failure provides a SIMILAR and SUFFICIENT stimulus, though neither are necessary, for hypertrophy or
strength


In conclusion, high- and low-repetition (low and high load,
respectively) training paradigms elicit a comparable stimulus
for the accretion of skeletal muscle mass when resistance
exercise is performed until volitional failure.


http://www.ncbi.nlm.nih.gov/pubmed/27174923 (http://www.ncbi.nlm.nih.gov/pubmed/27174923)

* What more can be said? Low loads work and just as well, with the right paradigms, as heavy loads. Not that heavy don't work, they do, but low can be just as effective. *
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 16, 2016, 23:14:52

http://www.ncbi.nlm.nih.gov/pubmed/27413102 (http://www.ncbi.nlm.nih.gov/pubmed/27413102)

CONCLUSION:

Our data suggest that high consumption of BCAAs is associated with an increased risk of T2D.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on July 16, 2016, 23:55:43
Vot siis hoopis :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 20, 2016, 20:28:37

http://strengtheory.com/hmb/ (http://strengtheory.com/hmb/)

The HMB Controversy: Better than Steroids?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on July 20, 2016, 20:53:43
jõudsid minust ette. just lõpetasin lugemise ja oleks ka postitanud. samas huvitav, et see sama tüüp (greg nuckols aka strengtheory) koostas alex hormozi kava ja dieedi, kus oli ka hulgas hmb-fa. ja vaata, millised gainsid. :D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on July 20, 2016, 22:00:01
Olen korduvalt HMB-d kasutanud ja ei täheldanud mitte mingit mõju sellel. Aga samas olen isegi lugenud, et midagi ehk aitab ka, aga selliseid gainze hmb-st, võib aint und näha :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 21, 2016, 14:28:53

http://www.ncbi.nlm.nih.gov/pubmed/27377257 (http://www.ncbi.nlm.nih.gov/pubmed/27377257)

CONCLUSION:
BA supplementation seems to improve perceived exertion and biochemical parameters related to muscle fatigue and less evidence was found for improvement in performance.

------------------------------------------------------------------------------------------

Adel Moussa : there's benefit but only in specific sports and not the average gymrat - that's in line with previous reviews, by the way

----------------------------------------------------------

http://link.springer.com/article/10.1007/s00726-011-1200-z/fulltext.html (http://link.springer.com/article/10.1007/s00726-011-1200-z/fulltext.html)

 " . . also that 2.85% bonus is something only elite athletes will notice.. "
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 21, 2016, 19:10:13

https://medium.com/@anthonyroberts/seventy-protein-powder-lab-tests-bpi-mhp-muscle-meds-weider-and-more-fail-e6775135f143#.7sy6cd1f7

Seventy Protein Powder Lab Tests:....
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 24, 2016, 10:21:43
DOMS is not required.

People who train very infrequently such as a bodypart once/week often REPORT* amazing DOMS.  But many of them don’t grow well.

People who train somewhat more frequently (i.e. 2-3 times/week per muscle group) always report LESS DOMS but MORE growth.

The point being this: in the real world, not only does DOMS seem not to be associated with growth, it almost seems to be inversely related to it.

But chasing DOMS for the sake of DOMS is just masochistic silliness.  The goal of training is progress, not being tired or sore.  I can beat up anybody in the gym, I mean make them limp out exhausted and be sore for a week.


http://www.bodyrecomposition.com/training/doms-muscle-growth.html/ (http://www.bodyrecomposition.com/training/doms-muscle-growth.html/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 12, 2016, 18:02:05

https://www.ncbi.nlm.nih.gov/pubmed/27186365/ (https://www.ncbi.nlm.nih.gov/pubmed/27186365/)

This study indicates that there is no difference in outcome at any time point for pain or disability when comparing SMT, Graston Technique® or sham therapy for thoracic spine pain, however all groups improved with time. These results constitute the first from a fully powered randomised controlled trial comparing SMT, Graston technique® and a placebo.

See tähendab, et ei ole vahet, millega, kuidas ja mis juttu sinna kõrvale aetakse teile - vahet ei ole - manuaalteraapia, Grastoni tehnika ja platseebo ei erine lõpptulemuse poolest. Kui sul on raha üle, kuluta, aga tulemust summa suurus ei mõjuta.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 12, 2016, 23:04:14

Joseph Agu: Elite Nutrition Coaching - ENC

Myth: Food Combining is a good nutritional approach for weight loss.
The term ‘Food combining’ (also known as trophology) is a nutritional approach that advocates specific combinations of foods as central to good health and weight loss.
Some examples include:
- Not eating starchy carbs and protein-rich foods in the same meal. You can’t properly digest both at the same time, apparently.
- Carbs and fat should be avoided in the same meal. Something to do with the insulin fairy and fat gain.
- You can eat melons on their own. Yes, I’m scratching my head too.
Truth: Despite its inception almost 65 years ago, food combining theory is based neither on common sense or research. I was amazed that the concept has been kept alive as long as it has. That is until I remembered that homeopathy is 220 years old and still going strong. It tends to be the same “natural medicine” practitioners who promote both.
To my knowledge, only one study has compared a food combining approach to a typical weight loss diet. In it, Golay and colleagues randomly assigned 54 obese patients to receive diets containing 1100kcal per day for six weeks, across two conditions:
Dissociated diet / Food combining - 25% PRO 47% CHO 25% FAT
Balanced / normal diet - 25% PRO 42% CHO 31% FAT

In addition to being really well designed, the study was extremely well controlled since participants were in a hospital, had all meals prepared for them, and even had dietitian present when eating to improve compliance.

As you might have guessed, weight loss was pretty much the same in both diet conditions.

Body fat was reduced to a greater extent in the normal condition, though this difference wasn't statistically significant (see figures above).
In summary, for its inconvenience, food combining is, at best, as good as a regular approach to eating providing that the same quantity of macronutrients are consumed.


The study: http://www.ncbi.nlm.nih.gov/pubmed/10805507 (http://www.ncbi.nlm.nih.gov/pubmed/10805507)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on September 14, 2016, 00:36:18
Greg Nuckolsi FB lehelt võetud:

This is probably the most compelling reason I'd never use steroids just for performance enhancement, even if they were legal.
Previous work has shown that specific androgens can cause neurodegeneration, but this new study shows that steroid users, in general, have less brain volume and cortical thickness compared to non-users.
Now, it's a cross-sectional study, so it doesn't NECESSARILY mean there's a causal relationship, but this particular study was controlled better than a lot of cross-sectional research, and the relationship held when statistically adjusting for other lifestyle factors and analyzing subgroups without certain sets of confounding factors (i.e. the users also had higher rates of drug abuse than did nonusers for drugs other than steroids, but most of the relationships still held when only analyzing the steroid users who didn't use other drugs).
The results weren't ALL doom and gloom. Previous users' brain volumes and cortical thicknesses were larger than those of current users (but not quite the same size as nonusers'), potentially implying some degree of brain regeneration when you stop using.
This, combined with previous research showing that long-term steroid users also had some characteristic cognitive deficits compared to nonusers, is easily enough to keep me away from steroids.
I think most people are well aware of the cardiovascular risk factors of steroid use, but they should also be aware of the neural and cognitive risks as well.
Just to make sure I'm not misheard, I'm not saying all steroid users are stupid, I'm not saying steroids make you dumb (though they do likely increase your risk of faster cognitive decline), and I do not have any problem whatsoever with people who choose to use steroids. I think people should be able to make their own choices about their bodies without moral condemnation, as long as they aren't doing anything to hurt others.
I just want to make sure people are also aware of the risks, and this is a risk I don't think many people are aware of.

Smaller brain volume/less brain thickness in users:
http://www.biologicalpsychiatryjournal.com/article/S0006-3223(16)32529-X/abstract (http://www.biologicalpsychiatryjournal.com/article/S0006-3223(16)32529-X/abstract)

Specific steroid and neurodegeneration:
http://www.ncbi.nlm.nih.gov/pubmed/25461682 (http://www.ncbi.nlm.nih.gov/pubmed/25461682)

Cognitive deficits in users:
http://www.drugandalcoholdependence.com/article/S0376-8716(12)00449-8/abstract (http://www.drugandalcoholdependence.com/article/S0376-8716(12)00449-8/abstract)

mõtlesin, et sinu blogisse sobib. kui ei meeldi, võid ära kustutada. :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 14, 2016, 10:05:10

Teadmistes on suurem jõud kui 50 cm biitsepsis.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 04, 2016, 14:57:32


Kuskil oli jutuks kas ja kuidas on lood lihaste-, nendevahelise rasvasisaldusega.

Intramuscular TG contents have been shown to be quite
variable and generally range between 2 and 10 mmol/kg wet wt
(26, 29, 34, 36, 63, 64, 89, 108, 149, 160, 183, 200, 203, 206)


http://jap.physiology.org/content/jap/97/4/1170.full.pdf (http://jap.physiology.org/content/jap/97/4/1170.full.pdf)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 19, 2016, 11:05:22

http://link.springer.com/article/10.1007%2Fs40279-016-0597-7 (http://link.springer.com/article/10.1007%2Fs40279-016-0597-7)

"No proof has been found for special training exercises for
deeper core or segmented stabilizing muscles. We were
unable to find any diagnosis or articles reporting selective
deficits of these muscles in strength-trained athletes (this is
for core muscles with similar functions as described above,
not for a comparison between flexors and extensors).
Therefore, we wonder which type of data led to the demand
for specific exercises to strengthen, in particular, the deeper
trunk muscles or improve the ability to selectively activate them. Furthermore, there is no evidence that classical
strength-training exercises, for example, squat, deadlift,
snatch, and clean and jerk, affect ‘global’ muscles only or
lead to imbalances between the muscles of the trunk [55].
Data proving this hypothesis do not exist for (back pain)
patients, healthy controls, or athletes. Studies inspecting
EMG recordings of several core muscles have shown
simultaneous activity that varied in extent and on- and
offset depending on the motor task. This is why stressing
the importance of a few single muscles is not justified, and
classification into ‘local’ and ‘global’ muscle groups is
inappropriate [16, 19, 22, 43, 56, 60, 63, 69, 71, 72, 74,
76, 209]. Therefore, we recommend the use of classical
strength-training exercises as these provide the necessary
stimuli to induce the desired adaptations."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: ArchangelEST on October 19, 2016, 12:25:53
Kirjutan siia, sest siis vähemalt keegi mõistusega inimene loeb/vaatab. :D

Blaha ülevaade ühest väga teada ja tuntud steroidi-uuringust, mis peaks paljude jaoks reaalsuse koju tooma:

! No longer available (http://www.youtube.com/watch?v=gvfTFR5ikcw#)

Kokkuvõtvalt:

1 aasta regulaarselt trenni teinud noored mehed, kes pandi 600mg testo kuurile mille ajal nad ei tohtinud absoluutselt mingit trenni teha, tarbides 90g valku päevas, võtsid keskmiselt juurde ca. 2kg puhast lihast kuus + suurendasid jõudu ca. 20% + kaotasid rasvamassi. Lihtsalt diivanil istudes kotte sügades. See on ca. 2x parem lihaskasv, kui täiesti algajad naturaalsed treenijad ideaalse trenni ja toitumisega suudavad juurde võtta.

Ning arvestades, et korralikud kemmikuurid on min. 2g+ testot + kasvuhormoon + IGF-1 + veel jumal teab mida (ning paljude jaoks veel kordades enam testot), siis võite arvata mis lihaskasv sellega kaasneb. Ning kui kuuril olla mitte hädised 5 kuud, aga näiteks 5 aastat ja pidevalt kasvavate doosidega, siis ei tasu imestada kui võetakse juurde kümneid ja kümneid kilosid puhast lihast, samal ajal kaotades mitmeid kilosid rasva. Seda kõike ilma trennita. Lisada juurde kraam nagu synthol, et lihaskuju ja suurust veel korrigeerida siis mnjah..

Ehk - selliste kuuride juures praktiliselt puudub vajadus lihasmassi arendamiseks korralikult trenni teha või õigesti toituda.

Seega puudub põhjus kuulata pro kulturiste kui asi puudutab toitumist ja trenni puhtalt nende lihasmassi tõttu. Kui üldse midagi Pro kulturistide tegemistest kõrva taha panna, siis on selleks kuuride detailid. Mida muidugi enamik ei avalikusta ning millele reaalis saab käpad taha vaid nende nö. "tiimi" minnes ja nende treenerite all treenides.

---

Muidugi ei tähenda see seda, et trenn või korralik toitumine poleks kasulik. Muidugi on. Peaks olema eriline ohmoon, et ainult süstides vormi teha. Kuid kuulata suurte kollide trenni ja toitumise soovitusi puhtalt nende suuruse tõttu, samas kui enamus nende lihasmassist pärineb süstlast ning pole vähemalgi moel nende trenni ja toitumisega seotud, on tobedus.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 19, 2016, 17:55:09

Selline koosviibimine on toimunud. Kunagi tekib arvatavasti ka põhjalikum ülevaade.

Legendary strongman Bill Kazmaier, Mr. Olympia Dorian Yates, Olympic sprinter Ben Johnson (who effectively incited the US War against Steroids) and other luminaries  on the "Truth about Steroids" Panel of SWIS 2016
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 23, 2016, 20:57:54

https://content.jwplatform.com/videos/V2jJJx7g-720.mp4  proovime
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 13, 2016, 15:40:19

http://www.manualtherapyjournal.com/article/S1356-689X(15)00022-3/fulltext (http://www.manualtherapyjournal.com/article/S1356-689X(15)00022-3/fulltext)


Conclusion-This study found no additional benefit of specific exercises targeting MCI over general exercise.


"Contrary to our expectation, MC exercise and GE exercise appear equally effective in the patient subgroup included in this study"
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 14, 2016, 19:04:34
"The available information does not support the use of l-arginine, either alone or in combination with caffeine, creatine, or both, to enhance athletic performance or improve recovery from exhaustion." "Given the information gaps, an evidence-based review to assess the safety or effectiveness of multi-ingredient dietary supplements was not feasible, and therefore the development of a computational model-based approach to predict the safety of multi-ingredient dietary supplements is recommended."

https://www.ncbi.nlm.nih.gov/pubmed/27753625 (https://www.ncbi.nlm.nih.gov/pubmed/27753625)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 14, 2016, 20:25:53

http://bigfitnessproject.blogspot.com.ee/2016/06/features-of-pseudoscience-denialism-and.html (http://bigfitnessproject.blogspot.com.ee/2016/06/features-of-pseudoscience-denialism-and.html)


Stagnation: failure to progress, ad nauseam trying to establish their theory rather than build a body of evidence for it.

Motivated reasoning: starting with the conclusion, making evidence fit into preconceived notions, cherry-picking evidence.

Emotional appeal.

Shifting the burden of proof, confirmation bias, special pleading.

Anecdotal evidence: uncontrolled, or ad-hoc observations, implausible low-grade evidence, preliminary evidence, or even a single anecdote. This is the hasty generalization logical fallacy.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 17, 2016, 08:12:11

Someone said, "Try them, once, twice, a few times. Did they produce a clear clinical effect. Yes, then keep using them. No, then change your line of treatment."
-------------------------------------------
Response:

"But that does not prove anything. Anecdotes are not evidence. The primary weakness of anecdotes as evidence is that they are uncontrolled. Technically, they are non-systematic observations. There is a huge risk of subconscious data mining and they are are subject to confirmation biases, memory effects, confounding variables and multiple of other cognitive biases.

"Therefore, we cannot make any reliable assumptions or show causation from anecdotes. Layman's often have a tendency to rely upon anecdotes/testimony.

"Marketers will often rely heavily on this type of evidence because, essentially, they can make it say what they want it to say.

"Our brain has a lot of flaws, including flaws in our memory, our perception, our thinking. So I’m starting to think that I’m/we are not so reliable.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 17, 2016, 18:25:11

On its own stress may not be enough to cause pain but might be a contributing factor in the complex pain puzzle where we see a relationship between injury, pain and stress.

The disruption of homeostasis on both a physical tissue and a neural level in a pain state leads to responses to restore stability or homeostasis. Melzack in his “Pain and the Neuromatrix in the Brain” paper *Click Here* discusses the link between pain and stress in detail. One output of the neuromatrix is stress regulation programs that involve cortisol and noradrenalin levels in response to external stressors, either psychological or physiological, that input into the neuromatrix. The increased output of cortisol is proposed by Melzack to have a cumulative destructive effect on muscle, bone and neural tissue.

These stress factors in chronic pain are starting to be explored. This paper *Click Here* found increased level of stress hormone cortisol in chronic back pain patients. The authors suggesting that a sustained endocrine stress response may contribute to persistent pain states.


http://www.cor-kinetic.com/are-we-guilty-of-single-factor-thinking-part-one/ (http://www.cor-kinetic.com/are-we-guilty-of-single-factor-thinking-part-one/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 22, 2016, 20:41:20

These findings indicate that heavy load training is superior for maximal strength goals while moderate load training is more suited to hypertrophy-related goals when an equal number of sets are performed between conditions.

http://www.jssm.org/abstresearchjssm-15-715.xml.xml (http://www.jssm.org/abstresearchjssm-15-715.xml.xml)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 12, 2016, 21:10:52

http://startingstrength.com/article/aches-and-pains (http://startingstrength.com/article/aches-and-pains)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 23, 2016, 20:53:21

http://onlinelibrary.wiley.com/doi/10.2903/j.efsa.2013.3496/abstract (http://onlinelibrary.wiley.com/doi/10.2903/j.efsa.2013.3496/abstract)

Overall, the Panel concluded from the present assessment of aspartame that there were no safety concerns at the current ADI of 40 mg/kg bw/day.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 25, 2016, 09:01:52

http://journal.frontiersin.org/article/10.3389/fphys.2016.00689/abstract (http://journal.frontiersin.org/article/10.3389/fphys.2016.00689/abstract)  The effects of intensive weight reduction on body composition and serum hormones in female fitness competitors

The hormonal system was altered during the diet with decreased serum concentrations of leptin, triiodothyronine (T3), testosterone (P<0.001), and estradiol (P<0.01) coinciding with an increased incidence of menstrual irregularities (P<0.05). Body weight and all hormones except T3 and testosterone returned to baseline during a 3-4 month recovery period including increased energy intake and decreased levels aerobic exercise. This study shows for the first time that most of the hormonal changes after a 35-50 % decrease in body fat in previously normal-weight females can recover within 3-4 months of increased energy intake.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 29, 2016, 20:22:55

Fysioviis

"Selja manipulatsioonide toime kroonilisele seljavalule on selgitatav läbi neurofüsioloogiliste efektide, mitte struktuursete muutuste. Seetõttu ei pea manipulatsioonid olema ka väga spetsiifilised (loe: suhteliselt juhuslikud isegi antud katse põhjal - alaselja valu puhul oli sama palju kasu ülaselja manipuleerimisest) , et toimida (https://www.ncbi.nlm.nih.gov/pubmed/23431209 (https://www.ncbi.nlm.nih.gov/pubmed/23431209))

* BACKGROUND:
Manual therapists typically advocate the need for a detailed clinical examination to decide which vertebral level should be manipulated in patients with low back pain. However, it is unclear whether spinal manipulation needs to be specific to a vertebral level.

CONCLUSION:
The immediate changes in pain intensity and pressure pain threshold after a single high-velocity manipulation do not differ by region-specific versus non-region-specific manipulation techniques in patients with chronic low back pain.


------------------------------------------------------------------------------------------------------------------------------------------------------------

Selliste muutuste kestvus on uuringute kohaselt aga lühiaegne, kestes 5 minutit või vähem. Ainuke erinevus on valuvaigistav efekt, mis võib kesta kuni 24 tundi, vastavalt ühe uuringu tulemustele."


https://www.researchgate.net/publication/230593185_The_neurophysiological_effects_of_a_single_session_of_spinal_joint_mobilization_Does_the_effect_last (https://www.researchgate.net/publication/230593185_The_neurophysiological_effects_of_a_single_session_of_spinal_joint_mobilization_Does_the_effect_last)

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 31, 2016, 12:32:30

Too Much Volume!? Only Trunk / Legs, and Triceps, not Pecs, Biceps or Back Benefit from Doing 10 vs. 5 Sets
The biceps suffers when you increase your volume. Your legs, however, need extra hammering.
German Volume Training (GVT), or the "10 sets method", has been used for decades by weightlifters to increase muscle mass.

 In spite of the fact that it has been around for decades, Amirthalingam et al., the authors of a soon-to-be-published paper in the Journal of Strength & Conditioning Research claim that "to date, no study has directly examined the training adaptations following GVT" (Amirthalingam. 2016). The purpose of Amirthalingam's latest study was thus to investigate the effect of a modified GVT intervention on muscular hypertrophy and strength.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 03, 2017, 20:54:57

http://www.youtube.com/watch?v=hZ273iDImzA (http://www.youtube.com/watch?v=hZ273iDImzA)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 03, 2017, 22:25:32

http://ajcn.nutrition.org/content/105/1/136.abstract (http://ajcn.nutrition.org/content/105/1/136.abstract)  These data suggest that adding gelatin to an intermittent exercise program improves collagen synthesis and could play a beneficial role in injury prevention and tissue repair.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 03, 2017, 22:27:26

Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence.
https://www.ncbi.nlm.nih.gov/pubmed/27882862 (https://www.ncbi.nlm.nih.gov/pubmed/27882862)
The totality of available scientific evidence supports that intake of milk and dairy products contribute to meet nutrient recommendations, and may protect against the most prevalent chronic diseases, whereas very few adverse effects have been reported.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 07, 2017, 15:24:37
Rodent study confirms and quantifies the obvious - Too much vitamin D is just as bad for your blood pressure and thus your heart, as is too little
The key finding of a recent study in the British Journal of Nutrition is "that arterial stiffness and systolic blood pressure both showed a U-shaped dose–response for vitamin D, with lowest values (best cardiovascular health) observed when plasma 25(OH)D levels were 43 nmol/l in normal male rats."
Mirhosseini, N.Z., Knaus, S.J., Bohaychuk, K., Singh, J., Vatanparast, H.A. and Weber, L.P. (2016) ‘Both high and low plasma levels of 25-hydroxy vitamin D increase blood pressure in a normal rat model’, British Journal of Nutrition, 116(11), pp. 1889–1900. doi: 10.1017/S0007114516004098.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 11, 2017, 10:34:36
https://www.painscience.com/articles/tissue-provocation-therapies.php (https://www.painscience.com/articles/tissue-provocation-therapies.php)

From alternative medicine, the eponymous Graston Technique (GrastonTechnique.com), mostly practiced by chiropractors, is a form of strong massage using hard, edged tools — an extreme form of ordinary friction massage.

In particular, its goal is to “break down scar tissue and fascial restrictions,” and may target tissues that are chronically painful, like a case of tendonitis. It is generally badly over-hyped. There is virtually no positive evidence from clinical trials of this kind of massage,67 some very damning results,8 and at least two examples of tools having showing some minor benefit, but — crucially — no more than non-tool techniques.910

The current research has indicated insignificant results which challenges the efficacy of IASTM as a treatment for common musculoskeletal pathology.

Provocation therapy has always been a reasonable notion to test, but the devil is in the details: what constitutes the “right” amount and kind of stress is extremely hard to determine — it probably depends on some genetics, for instance — and consequently the results of such therapies have generally always been super duper inconsistent. Probably some conditions and people benefit from toughening up and others don’t. Your mileage will vary!

And naturally provocation therapies are inherently risky.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 11, 2017, 17:39:51

MRI scans are not reliable for diagnosing or indicating the cause of low back pain.
After visiting 10 MRI examinations at 10 MRI centers over a 3-week period, a total of 49 different pathologies were reported.

https://www.ncbi.nlm.nih.gov/m/pubmed/27867079/ (https://www.ncbi.nlm.nih.gov/m/pubmed/27867079/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 12, 2017, 15:19:44

https://www.ncbi.nlm.nih.gov/m/pubmed/26667928/ (https://www.ncbi.nlm.nih.gov/m/pubmed/26667928/)  Low-load Slow Movement Squat Training Increases Muscle Size and Strength but Not Power.
Train or rehab with different variables to increase biomotor qualities.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 15, 2017, 15:12:02

https://www.ncbi.nlm.nih.gov/pubmed/27175106 (https://www.ncbi.nlm.nih.gov/pubmed/27175106) 

Alan Aragon with Brad Schoenfeld
 
Hey everyone, a frequently recurring topic is BCAA supplementation. A lot of folks are simply unaware of the actual data, so they needlessly waste their hard-earned cash on BCAA supps. This might not be music to the ears of folks locked in a routine of taking their favorite supp, but my hope is that it gives some of you food for thought, and ultimately helps you zap an unnecessary (and potentially detrimental) item from your supplement shopping list.
The high-quality proteins in our diets are comprised of appx 18-26% BCAA as it is. Supplementing with extra BCAA on top of that can range from adding extra unnecessary calories (and metabolic burden), to actually inhibiting optimal use of ingested amino acids [1].
Let me also add that whey protein has a ... anabolic/anticatabolic effect than its equivalent in supplemental EAA or BCAA [2]. It's no surprise that supplemental BCAA has an equivocal track record in the research [3,4]. For those concerned about "going catabolic" doing fasted cardio without AA supplementation, my colleagues and I found no difference in body comp effects between fed vs fasted cardio when total protein is sufficient (both groups retained their LBM) [5]. As for the ability of BCAA to inhibit muscle soreness, note that this is always compared to a non-protein placebo.
It's LOL to supp with BCAA to begin with (instead of an intact, high-quality protein such as whey, which provides the rest of the EAAs as well as other co-factors for anabolism -- but it's all moot if you're getting enough total daily protein anyway). Here’s a salient quote from a recent review [6]:
"Thus, as we speculated, consumption of crystalline BCAA resulted in competitive antagonism for uptake from the gut and into the muscle and was actually not as effective as leucine alone in stimulating MPS. Despite the popularity of BCAA supplements we find shockingly little evidence for their efficacy in promoting MPS or lean mass gains and would advise the use of intact proteins as opposed to a purified combination of BCAA that appear to antagonize each other in terms of transport both into circulation and likely in to the muscle.”
The only people who are not wasting time & money on supplemental BCAA are those who must maintain a low-protein diet, or a diet with restricted amounts of high-quality protein. With that all said, if your total daily protein is optimized, and you don't mind consuming the functional equivalent of really expensive flavored water, then be my guest. :)
1) http://www.ncbi.nlm.nih.gov/pubmed/27175106 (http://www.ncbi.nlm.nih.gov/pubmed/27175106)
2) http://www.ncbi.nlm.nih.gov/pubmed/22451437 (http://www.ncbi.nlm.nih.gov/pubmed/22451437)
3) http://www.ncbi.nlm.nih.gov/pubmed/20110810 (http://www.ncbi.nlm.nih.gov/pubmed/20110810)
4) http://www.ncbi.nlm.nih.gov/pubmed/15930475 (http://www.ncbi.nlm.nih.gov/pubmed/15930475)
5) http://www.ncbi.nlm.nih.gov/pubmed/25429252/ (http://www.ncbi.nlm.nih.gov/pubmed/25429252/)
6) https://www.ncbi.nlm.nih.gov/pubmed/26388782/ (https://www.ncbi.nlm.nih.gov/pubmed/26388782/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 17, 2017, 14:06:53
https://thesportsphysio.wordpress.com/2017/01/10/a-picture-is-not-always-worth-a-thousand-words/
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 17, 2017, 18:42:16
http://www.tandfonline.com/doi/abs/10.1080/17461391.2016.1223173?journalCode=tejs20 (http://www.tandfonline.com/doi/abs/10.1080/17461391.2016.1223173?journalCode=tejs20)

The TRF programme consisted of consuming all calories within a four-hour period of time for four days per week, but included no limitations on quantities or types of foods consumed.

TRF reduced energy intake by ∼650 kcal per day of TRF, but did not affect total body composition within the duration of the study. Cross-sectional area of the biceps brachii and rectus femoris increased in both groups. Effect size data indicate a gain in lean soft tissue in the group that performed RT without TRF (+2.3 kg, d = 0.25). Upper and lower body strength and lower body muscular endurance increased in both groups, but effect sizes demonstrate greater improvements in the TRF group. Overall, TRF reduced energy intake and did not adversely affect lean mass retention or muscular improvements with short-term RT in young males.
----

Noored jõutreeninguga tegelevad mehed toitusid 2 kuu jooksul 4 päeval nädalas 4-tunnise "akna" sees, ja ainuke, mis neil selle aja jooksul vähenes, oli kalorite hulk, lihasmass ja jõunäitajad suurenesid. Seega - selle uuringu põhjal- vähemalt lühiajaliselt (2 kuud) ei oma erilist rolli, mitu korda päevas sa toitud ja kas sa hommikusööki sööd.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 19, 2017, 16:04:50
https://www.strengthandconditioningresearch.com/hypertrophy/ (https://www.strengthandconditioningresearch.com/hypertrophy/)

This is the Summarys of that article.
Hypertrophy is an increase in muscular size. Research comparing the effects of training programs over time can help identify which features are important for maximizing hypertrophy and which features make no difference.
In untrained individuals, heavy relative loads (<15RM) might be superior to a light relative loads (>15RM) for hypertrophy but the research is slightly unclear. In trained individuals, heavy and light relative loads produce similar increases in muscular size.
For untrained individuals, several studies show that multiple sets leading to greater total volume appear to cause greater hypertrophy. For trained individuals, there is much less evidence but multiple sets leading greater total volume may be superior to single sets. For untrained individuals, training closer to muscular failure appears to lead to greater hypertrophy. For trained individuals, training closer to muscular failure may also lead to greater hypertrophy.
For untrained individuals, altering volume-matched training frequency does not seem to have any effect on hypertrophy. For trained individuals, a higher volume-matched training frequency might to be superior to a lower volume-matched frequency for hypertrophy.
For untrained individuals, rest period duration seems to make little difference to hypertrophy. For trained individuals, longer rests may be better, as they allow the accumulation of greater volume loads.
For untrained individuals, a larger ROM appears to lead to greater hypertrophy than a shorter ROM. For trained individuals, there is unfortunately currently no evidence available.
For untrained individuals, deliberately slowing down bar speed to increase time under tension seems to make little difference to hypertrophy. For trained individuals, slowing down the eccentric phase seems to lead to greater hypertrophy.
For trained individuals using variable-load external resistance, there is limited evidence that eccentric muscle actions might be superior to concentric muscle actions. For untrained individuals using variable-load external resistance, there is conflicting evidence that eccentric muscle actions might be superior to concentric muscle actions.
For trained individuals using constant-load external resistance, there is limited evidence that eccentric muscle actions might be superior to concentric muscle actions. For untrained individuals using constant-load external resistance, there does not seem to be any difference between eccentric and concentric muscle actions.
For trained individuals, periodization makes little difference for hypertrophy. There is limited evidence to suggest that reverse linear is worse than linear but linear and non-linear approaches appear to have equal merit. For untrained individuals, there are conflicting indications that periodization might be superior to non-periodization and that non-linear might be superior to linear.
For trained individuals, using pre-exhaustion techniques is unlikely to cause larger improvements in muscular size than conventional resistance training. The effects of drop sets, supersets and forced repetitions are unclear. However, the rest pause technique may be beneficial, possibly because it permits greater volume load to be used.
Adding single-joint exercises to an existing program of multi-joint exercises does not appear to enhance gains in muscular size (but might affect where gains occur). Using several multi-joint exercises appears to cause more consistent hypertrophy within a muscle group than using one multi-joint exercise.
Genetics appear to play an important role in differentiating between individuals who display very marked hypertrophy (responders) and those who do not (non-responders). However, we are currently unable to identify those genes or groups of genes that are associated with responsive or non-responsive tendencies.

In untrained individuals, heavy relative loads (<15RM) might be superior to a light relative loads (>15RM) for hypertrophy but the research is slightly unclear. In trained individuals, heavy and light loads produce similar increases in muscular size.

In summary, a higher volume might be effective than a lower volume for hypertrophy on the basis that the tensile force in the muscle is longer in duration, subject to adequate recovery being possible. Whether this volume needs to be greater only than a certain threshold or whether there is a dose-response effect is unclear.
For untrained individuals, several studies show that multiple sets leading to greater total volume appear to cause greater hypertrophy. For trained individuals, there is much less evidence but multiple sets leading greater total volume may be superior to single sets.

For untrained individuals, training closer to muscular failure appears to lead to greater hypertrophy. For trained individuals, training closer to muscular failure may also lead to greater hypertrophy.

In summary, training with a specific volume-matched frequency might be more effective than another volume-matched frequency because the distribution of the hypertrophic stimuli over the course of a training week are optimal in one case and not in the other. The extent to which the pattern of this distribution varies between individuals is unclear and may affect our ability to test this training variable accurately.–

For untrained individuals, altering volume-matched training frequency does not seem to have any effect on hypertrophy. For trained individuals, a higher volume-matched training frequency might to be superior to a lower volume-matched frequency for hypertrophy.

For untrained individuals, rest period duration seems to make little difference to hypertrophy. For trained individuals, longer rests may be better, as they allow the accumulation of greater volume loads.

For untrained individuals, a larger ROM appears to lead to greater hypertrophy than a shorter ROM. For trained individuals, there is unfortunately currently no evidence available.

In summary, slower bar speeds (causing longer repetition durations) might be less effective than faster bar speeds (causing shorter repetition durations) because they involve lower relative loads. On the other hand, slower bar speeds might be more effective than faster bar speeds for hypertrophy on the basis that the tensile force in the muscle is longer in duration. Additionally, the longer period of time in which the muscle is subjected to metabolic stress when using slower bar speeds might also be expected to lead to increased hypertrophy.

For untrained individuals, deliberately slowing down bar speed to increase time under tension seems to make little difference to hypertrophy. For trained individuals, slowing down the eccentric phase seems to lead to greater hypertrophy.

For trained individuals using variable-load external resistance, there is limited evidence that eccentric muscle actions might be superior to concentric muscle actions. For untrained individuals using variable-load external resistance, there is conflicting evidence that eccentric muscle actions might be superior to concentric muscle actions.

For trained individuals using constant-load external resistance, there is limited evidence that eccentric muscle actions might be superior to concentric muscle actions. For untrained individuals using constant-load external resistance, there does not seem to be any difference between eccentric and concentric muscle actions.

For trained individuals, periodization makes little difference for hypertrophy. There is limited evidence to suggest that reverse linear is worse than linear but linear and non-linear approaches appear to have equal merit. For untrained individuals, there are conflicting indications that periodization might be superior to non-periodization and that non-linear might be superior to linear.

It has been suggested that training certain muscles using single-joint exercises might be superior to multi-joint exercises as they might allow greater muscular activation. However, this is not uniformly observed in research. Therefore, it is unclear whether single-joint or multi-joint exercises are superior for hypertrophy.
For trained individuals, it is unclear whether single-joint exercises lead to different gains in muscular size to multi-joint exercises. Adding single-joint exercises to an existing program of multi-joint exercises does not appear to enhance overall gains in muscular size (but might affect where gains occur).
For untrained individuals, single-joint exercises appear to lead to similar gains in muscular size to multi-joint exercises. Adding single-joint exercises to an existing program of multi-joint exercises does not appear to enhance gains in muscular size (but might affect where gains occur). Using several multi-joint exercises appears to cause more consistent hypertrophy within a muscle group than using one multi-joint exercise.

The pre-exhaustion technique increases the level of muscle activation in the non-shared prime mover muscle in the main exercise, but does not increase the muscle activation of the shared prime movers. It may therefore be helpful for shifting the emphasis of an exercise. In addition, since pre-exhaustion training may lead to lower volume in the main set, pre-exhaustion training may be unhelpful for maximizing hypertrophy.
No mechanism has been identified as the primary possibility for explaining why drop sets might be effective. The longer time spent under tension likely leads to greater fatigue, while multiple, repeated sets could lead to greater volume performed. Either of these could potentially stimulate greater muscle growth. Therefore, it is unclear whether drop sets are beneficial for maximizing hypertrophy.
Since many researchers have found that supersets permit greater volume to be performed (possibly because the agonist-antagonist pairing allows a potentiation of force production), and since volume is a key factor driving greater increases in muscle mass, this indicates that supersets could be beneficial for maximizing hypertrophy.
Since short rest periods cause elevated post-exercise growth hormone response and yet do not increase long-term gains in muscle mass, there seems little reason to identify growth hormone as a potential mechanism by which forced repetitions might be effective. Whether forced repetitions could be effective by another means is unknown. It is therefore unclear whether forced repetitions could be beneficial for maximizing hypertrophy.
For trained individuals, using pre-exhaustion is unlikely to cause larger improvements in muscular size than conventional resistance training. The effects of drop sets, supersets and forced repetitions are unclear. However, the rest pause technique may be beneficial, possibly because it permits greater volume load to be used.

Genetics appear to play an important role in differentiating between individuals who display very marked hypertrophy (responders) and those who do not (non-responders). However, we are currently unable to identify those genes or groups of genes that are associated with responsive or non-responsive tendencies.



Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 28, 2017, 20:12:35

http://onlinelibrary.wiley.com/doi/10.1111/jhn.12435/abstract (http://onlinelibrary.wiley.com/doi/10.1111/jhn.12435/abstract)

Dietary and nutrition interventions for the therapeutic treatment of chronic fatigue syndrome/myalgic encephalomyelitis: a systematic review

Improvements in fatigue were observed for nicotinamide adenine dinucleotide hydride (NADH), probiotics, high cocoa polyphenol rich chocolate, and a combination of NADH and coenzyme Q10.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 30, 2017, 15:51:56
http://drjarodhalldpt.blogspot.com.ee/2017/01/is-it-possible-that-you-are-ruining.html (http://drjarodhalldpt.blogspot.com.ee/2017/01/is-it-possible-that-you-are-ruining.html)

At the center of this model, you have the unassuming patient in pain who believes in the knowledge and skills of the healthcare provider and is seeking treatment. Encircling the patient, you find the plethora of healers claiming that their intervention is the one that the patient needs to get back healthy.

Every single one of these treatments is something that is APPLIED to the patient. Every one of these treatments tell the patient they are fragile and can’t get by without your help. Every one of these treatments provide unrealistic anatomical rationales that sound fancy and plausible to the patient. Every single one of these treatments are described and applied in a way that prevents the patient from taking an active role in their recovery. Every single one of these treatments tell a patient they will have to come back to you immediately to “fix” the issues when they “come back”.


We create a situation in which a patient feels like they have no influence on the situation they are in. This decreases self-efficacy and creates a dependency that can be very hard to crawl away from.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 30, 2017, 19:39:01

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2770065/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2770065/)  Why do ineffective treatments seem helpful?


Independent of direct, effective, therapeutic support, patients often come to feel better. This is not trivial, but ethics of all healing professions demand that such effects not be falsely credited to specific treatments.

A practitioner's white coat, confident bearing, and gentle touch; a nurse's smile; a diploma covered wall; all can influence health-related physiology. These aspects of clinical outcomes, produced by the psychosocial context of any treatment (real or "placebo"), are called "placebo effects." Placebo-based improvements are real and important, but often are considered (instead) to be direct, clinical effects of treatment; this can only retard progress toward predictably, uniformly effective healthcare.

Between initiation of therapy and any follow-up assessment, real, measurable improvement of symptoms often occurs--even if treatment is completely ineffective

Post Hoc, Ergo Propter Hoc

Not only can isolating real causes for clinical outcomes be a challenge, but also we seem predisposed to faulty reasoning. Why is credit so often (and erroneously) awarded to direct effect of a treatment, when it is the disease's natural history, regression to the mean, or a placebo effect that has brought real recovery?


Symptoms do not improve, but seem to

Our abilities to perceive, interpret, and remember moment-to-moment experiences are limited. In fact, we can be expected to mishandle some kinds of input. These limits to critical thinking are as likely to impair accurate comprehension of healthcare outcomes as they are any other life event. For example, the "post hoc, ergo propter hoc" fallacy often short-circuits critical thought, through the psychological phenomenon of "confirmation bias."

Confirmation bias

"People sometimes see ... patterns for which they are looking, regardless of whether the patterns are really there." [[35](p181)]

"A man hears what he wants to hear, and disregards the rest."

Practitioners also are victims of confirmation bias; cognitive dissonance; norms of reciprocity; the post hoc, ergo propter hoc fallacy; and other limits on the quality of human cognition [[19,35](p189,192-3),[44,45]]. For example: a practitioner's long, frequent, committed use of a particular technique or medication may put both professional and personal esteem "on the line.


Confirmation bias and self-fulfilling prophecy

After treatment, confident practitioners often query patients in ways that elicit answers validating practitioners' optimism, confirming hopes and expectations of both

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 31, 2017, 13:54:00

G
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: gmaster on January 31, 2017, 17:02:18
Kust sa võtad et mu ravi selline on? :o Lihtsalt võtad lambist ja hakkad eeldama :)

Kasutan manuaalteraapiat nii vähe kui võimalik on, põhirõhk on täpsel diagnoosimisel ning sellel, kuidas inimene iseseisvalt oma edasise ravimisega toime tulla saaks!

Palun kontrolli tulevikus oma fakte ja ära lange stereotüüpide ohvriks. Sa näed et ma teen ainult manuaalteraapiat ja tekitan inimestes sõltuvust ainult sellepärast et sa ise tahad seda näha.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 31, 2017, 17:56:04

(Y)  Jõudu!
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 31, 2017, 18:22:03

https://www.jstage.jst.go.jp/article/jpfsm/6/1/6_33/_pdf (https://www.jstage.jst.go.jp/article/jpfsm/6/1/6_33/_pdf)

Effects of taurine administration on exercise-induced fatigue and recovery
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 01, 2017, 21:09:10
http://f-marc.com/11plus/exercises/ (http://f-marc.com/11plus/exercises/)


An injury-preventing effect of the FIFA injury prevention programmes compared with controls was shown in football. This effect was induced by the FIFA 11+ prevention programme which has a substantial injury-preventing effect by reducing football injuries by 39%

http://bjsmbeta.bmj.com/content/early/2017/01/13/bjsports-2016-097066 (http://bjsmbeta.bmj.com/content/early/2017/01/13/bjsports-2016-097066)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 02, 2017, 15:30:57

NOT
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 04, 2017, 15:31:51

Many often tell me that I am not a true Physio beacuse I don’t use tape, manipulate, massage or needle anything, and that I am not offering my patients all that is available. I think the exact opposite.
I feel more of a physio now than I ever used to. Free from the crap, bullshit and bollocks. Free from the clutter and confusion of ‘adjuncts’ and ‘tools’. Free to focus my time and attention on exploring movement and promoting activity and exercise. Free to offer my patients the one thing that matters the most… simple, straight forward, honest, advice and guidance.

http://trustmephysiotherapy.com/is-it-ok-to-kinesiotape/ (http://trustmephysiotherapy.com/is-it-ok-to-kinesiotape/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 04, 2017, 19:43:34
ISSN rahvas:

Quick question for all the experts here. What would you say to the trainer, that almost demands bcaa 8:1:1 for average recreational person (woman). I'm telling her that she doesn't need them, and that bcaa 2:1:1 are more than enough for her.

Michael Malakhov Most experts now agree that at adequate, high quality protein consumption BCAA supplementation is wasteful. If you must supplement (e.g. due to calorie restriction, or low appetite) 10:0:0, i.e. pure leucine, should be most efficacious.

Rachael McBride Might want to remind that trainer they're way out of their scope of practice.

Ty Nordic The latest science presented at the ISSN Dymatize workshop in Dallas confirmed the 2:1:1 ratio, as long as at least 4g luecine was ingested per day. It appears 4g is the magic number for the anabolic trigger to be pulled.

Cole Mack A "trainer" shouldn't be making any nutritional/supplemental demands. Not within his professional purview.

Bob Wojcik Time for a new trainer?

Adel Moussa There's absolutely zero quality evidence in favor or against a specific BCAA ratio; the alternative BCAA ratios are only a marketing gag / a way to make a difference in a category of supplements of which Michael Malakhov already pointed out that they are more or less useless.


Tony Berardi Food is the best source...a trainer should prob advocate eating food and getting optimal protein
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 06, 2017, 13:33:42

Eesti lisandimüüjad ei ole vist veel native whey-rongile hüpanud.

Native whey - cross-flow micro-filtrated (CFMF) raw milk produced the highest amino acid levels


Hamarsland, Håvard, et al. "Native whey induces higher and faster leucinemia than other whey protein supplements and milk: a randomized controlled trial." BMC Nutrition 3.1 (2017): 10.


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on February 06, 2017, 13:59:16
rehab teemal veel:

http://www.youtube.com/watch?v=g4xkVHu8xDk (http://www.youtube.com/watch?v=g4xkVHu8xDk)

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 06, 2017, 14:49:56

See jutt sobib küll siia, aitäh

Siit üks teadusartikkel veel

*Hands-on providers

*“What does manipulation
do?”

*What to do?

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3663473/pdf/jmdh-6-197.pdf (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3663473/pdf/jmdh-6-197.pdf)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 07, 2017, 09:19:51
A 2-week period of detraining appeared to retain muscular strength in resistance-trained males, recent study shows and whey protein is not even necessary (does not add, either) to this effect.

 Hwang, Paul S., et al. "Resistance-Training Induced Elevations in Muscular Strength in Trained Males are Maintained after Two Weeks of Detraining and not Differentially Impacted by Whey Protein Supplementation." The Journal of Strength & Conditioning Research (2017).

http://journals.lww.com/nsca-jscr/Abstract/publishahead/Resistance_Training_Induced_Elevations_in_Muscular.96146.aspx (http://journals.lww.com/nsca-jscr/Abstract/publishahead/Resistance_Training_Induced_Elevations_in_Muscular.96146.aspx)

------------------------------------------------------------------

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1725040/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1725040/)  Strength training and detraining effects on muscular strength, anaerobic power, and mobility of inactive older men are intensity dependent

Higher intensity training protocols induce greater gains in strength, anaerobic power, and whole body physical function of older men. Moreover, higher intensity training may maintain the gains for more prolonged periods after training ceases.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 07, 2017, 09:32:11

http://edzardernst.com/2014/11/seven-things-to-remember-when-you-next-consult-a-chiropractor/ (http://edzardernst.com/2014/11/seven-things-to-remember-when-you-next-consult-a-chiropractor/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 07, 2017, 21:43:02

https://www.ncbi.nlm.nih.gov/pubmed/15001065 (https://www.ncbi.nlm.nih.gov/pubmed/15001065) 

A psychological comparison of females with anorexia nervosa and competitive male bodybuilders: body shape ideals in the extreme.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 08, 2017, 14:02:12

http://www.mdedge.com/jfponline/article/118894/mens-health/does-your-patient-really-need-testosterone-replacement (http://www.mdedge.com/jfponline/article/118894/mens-health/does-your-patient-really-need-testosterone-replacement)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 09, 2017, 12:23:45
https://sandiegopainsummit.com/peter-osullivan/ (https://sandiegopainsummit.com/peter-osullivan/)

A paradigm shift in understanding and treating back pain

Historically back pain has been thought to be caused by an injury, resulting in damage to the spine. This belief has driven exponential increases in radiological imaging to identify ‘pathological structures’, injections to detect ‘painful structures’ and in some cases surgery directed to the these structures.

Physiotherapy practice has responded to this problem with a various manual treatments and exercise interventions with a view to correct ‘biomechanical faults’ presumed to be underlying the problem. These approaches together have not arrested the escalating cost and disability burden of back pain in our community.

In contrast to these beliefs, contemporary research suggests that back pain often develops in adolescence and sets a trajectory for later life. It is rarely caused by injury and findings on MRI scan correlate poorly with the back pain experience. Furthermore biomechanical faults are not strongly causally linked to back pain and people with disabling back pain present with excessive trunk muscle co-contraction rather than a lack of ‘core stability’.

There is growing evidence that disabling back pain is associated with unhelpful beliefs and behaviors that drive fear, distress, sensitization, protective gaurding and avoidance. Current clinical practice often reinforces and exacerbates this process.


http://physioedge.com.au/pe-014-chronic-low-back-pain-with-peter-osullivan/ (http://physioedge.com.au/pe-014-chronic-low-back-pain-with-peter-osullivan/)

---------------------------------------------------------

"People think going to a PT is about posture and muscles, not how you feel or what you think. But it needs to be
...
Whats the evidence with mattress types and back pain? Well there's none..

Language harms - we are so judgmental of the body and these judgments drive unhelpful beliefs in patients

If you don't want to know or care about how people feel, go ahead and find another job. Rehab is about that too


Bone health maxes at 21. We want to load kids backpacks up. I tell my kids put another book in there. And a brick.

Kids and school bags: perceptions of fatigue and heaviness associated with pain. Not the load. The perception.

Someone's pain is often tied to their identity, often in the form of an activity: dancing, cycling, boxing, etc.

If that identity is lost because they could not do what they love, then pain is very likely to increase. Talk about psychosocial factors.

The biggest obstacle we have is getting people to start doing things they are afraid of - but it's critical

Pain catastrophizing usually driven by medical care - it's our (medicine's) fault, not the patient's!

Anxiety -> nervous system excitement -> increased sensitivity -> pain -> more anxiety = risks for chronic cycles of pain #sdpain

CNS fluctuates regularly with mood, energy, sleep, stress - all strong predictors for pain development #sdpain #SanDiegoPainSummit


If you use avoidance as a strategy to control pain, you lose your normal life

Be with those who bring out the best in you, not the stress in you." #sdpain

unfortunately we often use our extensive understanding to notice the "wrongs", point them out, sound smart #sdpain

Relaxed core better for lifting for most all life and work tasks. Only extremely heavy loads might change that #sdpain

Your relationship significant other is vital to your degree of chronic low back pain. How you treat each other matters. "

 #sdpain Peter O'Sullivan

The more disabled or stressed someone is, the higher the frequency and intensity of low back pain, such as pain sensitivity.
Do not ignore patients' or clients' psychosocial factors and blame "it's your posture" or "tight fascia" just because you learned it from a weekend workshop.#sdpain Peter O'Sullivan
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 12, 2017, 19:50:27

http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0026681 (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0026681)

What you see in how others move or position may trigger pain. If you have LBP and you see someone bend, twist, or extend in a certain way that you *think* it hurts, then the visual likely would trigger your pain.
But if you don't have LBP and observe the same movements, then you won't likely to experience such triggers.
"All subjects with LBP reported experiencing discomfort and 7 LBP subjects reported experiencing pain. In contrast to subjects without LBP, subjects with LBP displayed activation of the cortical area related to pain and emotions: the insula, supplementary motor area, premotor area, thalamus, pulvinar, posterior cingulate cortex, hippocampus, fusiform, gyrus, and cerebellum.
"These results suggest that the virtual LBP stimuli caused memory retrieval of unpleasant experiences and therefore may be associated with prolonged chronic LBP conditions."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 14, 2017, 10:23:10

Pain is a complex, multi-factoral experience.

Chronic back pain can be influenced by the following:
-Psychological factors (depression, anxiety, stress, fear avoidance, illness beliefs)

-Lifestyle factors (sedentary lifestyle, poor general health, poor sleeping patterns)

-Social factors (job dissatisfaction and unwholesome work relationships, hypervigilance and over-concern from family)

And that can create central sensitization, which is in fact a hypersensitive nervous system.
Here a better explanation:
"According to Woolf (2011), CS is ‘operationally defined as an amplification of neural signaling within the central nervous
system (CNS) that elicits pain hypersensitivity’.

CS is a broad concept reflecting not only spinal cord sensitization
but also enhanced activity of pain descending facilitation pathways (Meeus and Nijs, 2007; Staud et al., 2007), loss of descending antinociceptive mechanisms (Meeus et al., 2008), overactivity in the pain neuromatrix (Seifert and Maihöfner, 2009) and long-term potentiation of neuronal synapsis in the
anterior cingulate cortex (Zhuo, 2007).

Wind-up, activation of collateral synapses, apoptosis of gABAergic
inhibitory interneurons, sprouting of Aβ-fibres in lamina II or glial activation are also important functional changes observed in the CNS with CS (Woolf, 2011)."

Quote from:
Lluch et al. (2014) Evidence for central sensitization in patients with osteoarthritis pain: A systematic literature review
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 14, 2017, 10:25:24

Scans, like an M.R.I., for diagnosis are worse than useless for back pain patients, members of the group said in telephone interviews. The results can be misleading, showing what look like abnormalities that actually are not related to the pain.

https://www.nytimes.com/2017/02/13/health/lower-back-pain-surgery-guidelines.html?smid=tw-nythealth&smtyp=cur (https://www.nytimes.com/2017/02/13/health/lower-back-pain-surgery-guidelines.html?smid=tw-nythealth&smtyp=cur)


“I know your back hurts, but go run, be active, instead of taking a pill.”
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: gmaster on February 14, 2017, 13:54:31
Kõik on õige- AGA ma pole näinud (peaaegu) kedagi, kes suudab enne joosta kui suudab kõndida.
Vägisi jooksmine, kui tegelikult peaks kõndima loomulikut sensitiseerib selja ära.
Niiet kõigepealt kõndima, madala intensiivsusega ja siis sealt vaikselt suurendada.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 16, 2017, 18:49:07

So in summary leg length differences are common, and finding them is easy! Very easy! However, deciding if they are a factor that is contributing to pain and if they need correcting is not so easy.

In my opinion leg length differences are mostly NOT a primary issue and many don’t need correcting. Our bodies have an amazing ability to adapt, and in most cases have already adapted to any leg length differences we may find, and if they haven’t, they can, and will do, given the opportunity!


https://thesports.physio/2014/01/11/the-long-and-short-of-leg-length-differences/
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 19, 2017, 10:39:09

http://suppversity.blogspot.com.ee/2016/08/study-quantifies-disadvantage-of-doing.html (http://suppversity.blogspot.com.ee/2016/08/study-quantifies-disadvantage-of-doing.html)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 19, 2017, 11:43:38

the result of the test should be used to decide, whether you actually need vitamin D supplements; why? :


http://onlinelibrary.wiley.com/doi/10.1002/ijc.11375/full (http://onlinelibrary.wiley.com/doi/10.1002/ijc.11375/full) 

Both high and low levels of blood vitamin D are associated with a higher prostate cancer risk: A longitudinal..


https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/div-classtitleboth-high-and-low-serum-vitamin-d-concentrations-are-associated-with-tuberculosis-a-casecontrol-study-in-greenlanddiv/F80FC971039B8FFFF1C21DCD3C0A08CA (https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/div-classtitleboth-high-and-low-serum-vitamin-d-concentrations-are-associated-with-tuberculosis-a-casecontrol-study-in-greenlanddiv/F80FC971039B8FFFF1C21DCD3C0A08CA)

Both high and low serum vitamin D concentrations are associated with tuberculosis: a case–control study in Greenland


https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2012-1176 (https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2012-1176) 

A Reverse J-Shaped Association of All-Cause Mortality with Serum 25-Hydroxyvitamin D in General Practice



https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2014-4551 (https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2014-4551)

A Reverse J-Shaped Association Between Serum 25-Hydroxyvitamin D and Cardiovascular Disease Mortality: The CopD Study


https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2013-1333 (https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2013-1333) 

Conclusions:
A reverse J-shaped association between serum 25(OH)D and all-cause mortality appears to be real. It is uncertain whether the association is causal.



more is NOT better
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: tony on February 19, 2017, 17:51:42
Siin ongi ilmselt üks põhjusi, miks koos D3ga soovitatakse võtta ka K2, magneesiumi, boori.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 19, 2017, 18:58:19
Siin ongi ilmselt üks põhjusi, miks koos D3ga soovitatakse võtta ka K2, magneesiumi, boori.

"more is NOT better" - seos? Ma ikka ei suuda üldse analüüsida :D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: tony on February 19, 2017, 21:48:46
Panen sulle siia ühe lingi, millest sul võiks ka reaalses elus kasu olla: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 19, 2017, 22:12:29
the result of the test should be used to decide, whether you actually need vitamin D supplements; why? :


[url]http://onlinelibrary.wiley.com/doi/10.1002/ijc.11375/full[/url] ([url]http://onlinelibrary.wiley.com/doi/10.1002/ijc.11375/full[/url]) 

Both high and low levels of blood vitamin D are associated with a higher prostate cancer risk: A longitudinal..



more is NOT better


Hollis notes that the dosage of vitamin D administered in the study -- 4,000 IU -- is well below the 10,000-20,000 IU that the human body can make from daily sun exposure.

https://www.sciencedaily.com/releases/2015/03/150322080155.htm (https://www.sciencedaily.com/releases/2015/03/150322080155.htm)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 19, 2017, 23:37:33
Hollis notes that the dosage of vitamin D administered in the study -- 4,000 IU -- is well below the 10,000-20,000 IU that the human body can make from daily sun exposure.

https://www.sciencedaily.com/releases/2015/03/150322080155.htm (https://www.sciencedaily.com/releases/2015/03/150322080155.htm)
 

No ma ei oska analüüsida, kuidas selle uuringu nüanss ""We're treating these guys with normal body levels of vitamin D," he says. "We haven't even moved into the pharmacological levels yet."" lükkab ümber tõdemuse, ja uuringu, kus D vit megadoosid võivad tuua kaasa negatiivse efekti.

Uuringu, kus ju samuti tõdetakse "Vitamin D deficiency has been implicated as risk factor for prostate cancer"

ning sinnajuurde "our study suggests that moderately high levels of vitamin D for long periods may have adverse effects on prostate cancer risk.".

Ei tohiks olla raske teha järeldus : hoia oma tase normis - tõlge: madal tase VÕIB olla ohufaktor , ja samamoodi ka mõõdukalt kõrge tase pika aja jooksul. 

Seega, kui keegi kuskil praalib, et tal on see aastaid 120 ng/mL, normi - kuni 75 ng/mL asemel, mina teda ei kadesta.

See, et ühes uuringus saadi head tulemused d vit lisandiga, mis ei küündi tasemeni, mida saame suvel päiksest näitabki, et väike lisakogus võib olla kasulik. Megadoosid aga kahjulikud.


Kui sa lihtsalt soovisid lisada omaltpoolt midagi, mitte anda oponeerivat vastulööki, siis arusaadav.  Selline analüüs seekord, oskuseta.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 08:05:46
 

No ma ei oska analüüsida, kuidas selle uuringu nüanss ""We're treating these guys with normal body levels of vitamin D," he says. "We haven't even moved into the pharmacological levels yet."" lükkab ümber tõdemuse, ja uuringu, kus D vit megadoosid võivad tuua kaasa negatiivse efekti.

Uuringu, kus ju samuti tõdetakse "Vitamin D deficiency has been implicated as risk factor for prostate cancer"

ning sinnajuurde "our study suggests that moderately high levels of vitamin D for long periods may have adverse effects on prostate cancer risk.".

Ei tohiks olla raske teha järeldus : hoia oma tase normis - tõlge: madal tase VÕIB olla ohufaktor , ja samamoodi ka mõõdukalt kõrge tase pika aja jooksul. 

Seega, kui keegi kuskil praalib, et tal on see aastaid 120 ng/mL, normi - kuni 75 ng/mL asemel, mina teda ei kadesta.

See, et ühes uuringus saadi head tulemused d vit lisandiga, mis ei küündi tasemeni, mida saame suvel päiksest näitabki, et väike lisakogus võib olla kasulik. Megadoosid aga kahjulikud.


Kui sa lihtsalt soovisid lisada omaltpoolt midagi, mitte anda oponeerivat vastulööki, siis arusaadav.  Selline analüüs seekord, oskuseta.

A number of epidemiologic studies have investigated whether people with higher vitamin D intakes or higher blood levels of vitamin D have lower risks of specific cancers.

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/vitamin-d-fact-sheet (https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/vitamin-d-fact-sheet)


Üks uuring veel:

The VITamin D and OmegA-3 TriaL (VITAL) is an ongoing randomized clinical trial in 25,874 U.S. men and women investigating whether taking daily dietary supplements of vitamin D3 (2000 IU) or omega-3 fatty acids (Omacor® fish oil, 1 gram) reduces the risk of developing cancer, heart disease, and stroke in people who do not have a prior history of these illnesses.

https://clinicaltrials.gov/show/NCT01169259 (https://clinicaltrials.gov/show/NCT01169259)

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 09:16:39
A number of epidemiologic studies have investigated whether people with higher vitamin D intakes or higher blood levels of vitamin D have lower risks of specific cancers.

[url]https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/vitamin-d-fact-sheet[/url] ([url]https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/vitamin-d-fact-sheet[/url])


Üks uuring veel:

The VITamin D and OmegA-3 TriaL (VITAL) is an ongoing randomized clinical trial in 25,874 U.S. men and women investigating whether taking daily dietary supplements of vitamin D3 (2000 IU) or omega-3 fatty acids (Omacor® fish oil, 1 gram) reduces the risk of developing cancer, heart disease, and stroke in people who do not have a prior history of these illnesses.

[url]https://clinicaltrials.gov/show/NCT01169259[/url] ([url]https://clinicaltrials.gov/show/NCT01169259[/url])


1. Uuringu juures ju selgelt kirjas ka:

"Taken together, the available data are not comprehensive enough to establish whether taking vitamin D can prevent cancer (12). To fully understand the effects of vitamin D on cancer and other health outcomes, new randomized trials need to be conducted (13). However, the appropriate dose of vitamin D to use in such trials is still not clear (14). Other remaining questions include when to start taking vitamin D, and for how long, to potentially see a benefit."

------------------------------------------------------------------------------------------------

Exactly - HIGHER - means higher than ...   Higher =/= supra-physiological doses.


----------------------------------------------------------------------------------------------

Mis puudutab sinu "üks uuring veel" - sa ise vaatasid ka mis see on? On algatatud uuring, kus "..men and women investigating whether taking daily dietary supplements of vitamin D3 (2000 IU) or omega-3 fatty acids (Omacor® fish oil, 1 gram) reduces the risk of developing cancer, heart disease, and stroke in people who do not have a prior history of these illnesses." - " uuritakse KAS igapäevane D Vit 2000 IU vähendab loetletud riske ... võimalus uuringust osa võtta, mitte uuringu tulemused.

See on aastaid kestev..

http://www.sciencedirect.com/science/article/pii/S096007601500103X (http://www.sciencedirect.com/science/article/pii/S096007601500103X)  Update on the Vitamin D and OmegA-3 trial (VITAL)

Conclusion
The purported health benefits of vitamin D and marine omega-3 fatty acids are receiving increasing attention in both the medical literature and the popular press. However, current data are inconclusive as to whether supplementation with these agents reduces the risk for cancer, CVD, and other non-skeletal illnesses in the general population. VITAL will test the efficacy of vitamin D (vitamin D3 [cholecalciferol], 2000 IU/d) and marine omega-3 fatty acids (Omacor® fish oil, a 1 g/d) for the prevention of cancer and CVD in a multiethnic primary prevention population. The study includes the collection and storage of baseline blood specimens in the majority of the cohort and follow-up specimens in a subgroup of participants. In depth phenotyping in a subgroup and several well-integrated ancillary studies will examine the investigation of multiple clinical, biochemical, and genetic hypotheses. The results of VITAL are expected to inform individual decisions, clinical recommendations, and public health guidelines.

Pane googlesse "Vitamin D and Omega-3 Trial (VITAL)", ehk saad selle uuringu osas pildi selgemaks.
----------------------------------------------------------------------------------------------------------------


Ma ei saa siiani aru, kas sa tahad vastupidist väita, või lihtsalt lisad neid "teemasse". Mulje jääb, et ignoreeritakse asjaolu, et high ja higher on erineva tähendusega sõnad, või nopitakse benefitte, märkamata miinuseid. Ilma selgitamata ei saa postitaja plaanist täpselt aru.



--------------------------------------------------------------------------------------------------------------------

http://link.springer.com/article/10.1007/s00774-014-0585-7 (http://link.springer.com/article/10.1007/s00774-014-0585-7)   In conclusion, vitamin D3 deficiency in our cohort was not associated with mortality. A patient subset with supra-physiological vitamin D levels had higher illness severity scores and mortality.


Precision nutrition ei ole alati parim, aga siin on suhteliselt hea seletus tundub


http://www.precisionnutrition.com/stop-vitamin-d (http://www.precisionnutrition.com/stop-vitamin-d)


What’s potentially more troubling is their response.
Many doctors routinely prescribe high levels of vitamin D supplements, with doses ranging from 2000-10,000 IU (International Units) per day, up to 50,000 IU per week, and sometimes more.

Vitamin D obviously supports human health. But why aren’t we addressing the underlying reasons that our D levels are so routinely low?


True vitamin D deficiency — the kind that will cause bone abnormalities such as rickets and osteomalacia — occurs at levels below 25 ng/mL in blood.
Some researchers believe a more optimal range is anywhere between 50 – 80 ng/mL. But there’s no universal consensus.


While this increase may seem substantial, some people claim that it doesn’t go far enough and could be “disastrous” to health.

Some studies suggest that the lower one’s vitamin D level, the higher the risk of all-cause mortality.
On the other hand, studies also indicate that the risk of overall mortality actually rises once vitamin D levels exceed ~40 ng/mL.
And overall, we just don’t have solid scientific evidence about the long-term safety of high dose vitamin D supplementation.


Seega - kas ei ole mitte ratsionaalne ja loogiline, et jääme võimalusel vahemikku, mida peetakse konsensuslikult ( ärme üksikuid ektsremiste arvesta, sest see ei ole kainemõistuslik) piisavaks - 50-80 ng/mL - Sul ei ole puudust ja sa ei lähe HIGH tsooni. Mis on ka enne juba öeldud

More is not better.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 09:26:55
A daily vitamin D intake of 1000–4000 IU (25–100 micrograms) should be enough to ensure optimal blood levels for most people.

https://authoritynutrition.com/how-much-vitamin-d-is-too-much/

Siin on küll väga põhjalikult antud soovitused:

https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2011-0385
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: tony on February 20, 2017, 10:59:09
mp, mis sul nende teaduslike uuringutega üldse on? Jah, teinekord saab sealt paljugi kõrva taha panna, aga tundub, et sina otsid neist lõplikku ja objektiivset tõde. Kas plaanid kogu oma elu seada nende uuringute tulemuste järgi? Tegelikult lõpuks loeb elus ju ikkagi subjektiivne ja isiklik arvamus ning kogemus, uuringutest võime saada vaid vihjeid. Seesama D- vitamiini jutt- kas sa reaalses elus tead, palju sa isiklikult pead igapäevaselt tarbima D3 vitamiini, et selle tase oleks veres näiteks 150 nmol/L Ma arvan, et seda saad sa ainult katseliselt ja isiklikult kindlaks teha, ükski uuring sulle vastust ei anna. Ja doosid, mis on vajalikud sinna tasemele jõudmiseks, on ilmselt erinevad doosidest, mis on  vajalikud selle taseme säilitamiseks. Ja kui sa tunned end oluliselt tervemana ja energilisemana näiteks taseme 200 nmol/L juures võrreldes tasemega 150nmol/L siis ongi see tase sinu jaoks ilmselt OK. Kui mingi uuring väidab, et 200 on ohtlik ja 150 mitte, pead lihtsalt valima, kas usaldad enda enesetunnet või uuringut või ootad uusi uuringutulemusi selle teema kohta.
Kui uuring väidab, et kreatiin mõjub positiivselt jõunäitajatele 90 protsendile katsealustest, aga sinu isiklikud katsetused kreatiiniga näitavad selgelt, et konkreetselt sinule on mõju 0, kas oleks vastavalt teadustöö järeldustele ikkagi mõistlik kreatiini tarvitamist jätkata?
Teadusuuringutest veel- tihti on need minu meelest lihtsalt raha raiskamine, sest pole algselt osatud küsida õiget küsimust või pole uuringumetoodika kuigi arukas. Mõned näited, ei hakka otsima originaaluuringuid, võtan noppeid meie meedia terviseportaalidest:
http://tervis.postimees.ee/80464/uuring-multivitamiinid-ei-toeoeta (http://tervis.postimees.ee/80464/uuring-multivitamiinid-ei-toeoeta)
Uuring, mis nõudis kindlasti väga palju raha :) Ometi oleksid järeldused mõtlevale inimesele selged ka ilma sellise uuringuta, pigem isegi võiks eeldada, et "multivitamiinide kasutamine suurendab teatud haiguste tekkimise ohtu" Miks?
1. Laiatarbemultivitamiinid, mis apteekides müügil, on üsna kehva koostisega tervise toetamise mõttes. Tihti on sinna sokutatud odavamad ja kehvemini omastatavad vitameerid/mineraalide vormid mis võivad olla ka veel liiga väikeses koguses, et mingit mõju avaldada üldse. Viimasel paaril aastal alles on ilmunud turule multivitamiinide ja mineraalide kompleksid, mis on piisavalt arukalt kokku pandud. Neid pole palju, aga mõnel tootjal siiski on.
2. Keskmine inimene otsib abi vitamiinidest alles siis, kui hakkab ennast kehvemini tundma. Aga see võib olla märk mõne haiguse algusfaasist. Ja kui see algava haigusega persoon hakkab kasutama multivitamiine, mis oma koostise tõttu ei saagi tema tervist toetada, veel vähem taastada, saabki teha järelduse, et multivitamiin halvendas tervist või koguni võib haigusi põhjustada.

http://naisteleht.ohtuleht.ee/668159/vereandmine-on-hea-ka-doonori-tervisele (http://naisteleht.ohtuleht.ee/668159/vereandmine-on-hea-ka-doonori-tervisele)
Olen ka ise veredoonor, aga pigem arvan, et doonorid on üldiselt terviseteadlikuma eluviisiga ja pigem on see üks ja peamine põhjus, miks neil mittedoonoritega võrreldes näiteks 88% väiksem südamerabanduse risk on :) Vereandmise füüsilise aktiga mina neid positiivseid mõjusid küll otseselt seostada ei julgeks. Analoogiast lähtudes võiks võrrelda näiteks inimesi, kes vaatasid telerist OMi meeste kaugushüpet nendega, kes seda ei teinud. Tõenäoliselt saaksime tulemuseks, et isikud, kes vaatasid kaugushüpet, hüppavad ka ise keskmiselt kaugemale kui need, kes ei vaadanud. Kas tugitoolisport parandab ka reaalses elus sporditulemusi? Ilmselt siiski mitte, pigem on nooruses spordiga tegelejad ka hilisemas elus suuremad spordihuvilised kui need, kes sporti tõsisemalt teinud pole.

http://m.postimees.ee/section/313/632310 (http://m.postimees.ee/section/313/632310)
Tsiteerin: «Doonorid tunduvad endale keskmisest vähem õnnetud, ebakindlad, häbelikud või väsinud,» märkis autor Gunilla Sydsjo Rootsi Linkopingi ülikoolist Reutersile

:DDDD Loomulikult oli selleks vaja korraldada uuring, et jõuda järeldusele, et spermadoonor peab olema keskmisest vähem ebakindel, õnnetu, häbelik või väsinud. Üks esimesi asju, mida õnnetu, ebakindel, häbelik või väsinud inimene teha tahab, on ju kindlasti minna spermadoonoriks :D

Kas sa minu lingi Ashwagandhast lugesid läbi? Mis arvad?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 11:12:13
 


Seega, kui keegi kuskil praalib, et tal on see aastaid 120 ng/mL, normi - kuni 75 ng/mL asemel, mina teda ei kadesta.

 Selline analüüs seekord, oskuseta.

Ma igaks juhuks täpsustaksin mõõtühikuid:

Note that 1.0 nmol/L = 0.4 ng/mL for this compound.

Insufficient 25–74 nmol/L (10–29.6 ng/mL)
Normal Range 75–250 nmol/L
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 11:41:27
mp, mis sul nende teaduslike uuringutega üldse on? Jah, teinekord saab sealt paljugi kõrva taha panna, aga tundub, et sina otsid neist lõplikku ja objektiivset tõde.

Hobi-huvi, nagu ka kehakultuur või muusika mängimine-kuulamine..jne,


"miks sa tegeled jõutreeninguga - mis vahet seal on, kas teed - on neid, kes elavad 100seks ilma selleta, tugevad ja tervepoolsed. Tahad "mehelik" välja näha? Milleks? Mis tolku sellest on. Elu lõpuks ei ole nagunii vahet"

 "loll, miks sa raamatutele aega kulutad - see ei too sulle kuidagi sisse ja elu lõpus oled sellega, kes ei lugenud samal pulgal"

"kinopilet maksab pea 10 eur - rumal sa oma raha kulutad - mis see sulle annab? Elu lõpuks ..."

Ei kõla imelikult?

See, et inimene ei näe oma huvidest kaugemale või võimalikke motiive, viitab tema piiratusele.


Ma ka "otsin" sedalaadi infost "objektiivset tõde", sest võrreldes luule viilmaade, gunnar aarmaade ja riina raudsikega, on see seal olemas.

Miks aga inimesed "neid" on kuulanud ja elanud nende "tõdede" usus, siin tekib küsimus.


Miks sa loed blogisid, kus kirjas kellegi fantaasia viljad ja neid siis sa kasutad oma elus? Seal oled rahul nende isklkike kogemustega ja ei teki küsimust?

Mul tekib, ja selleks, et veenduda väidete paikapidavuses, ongi huvi näha, kas või millel need teooriad baseeruvad. Kui nad ei vasta tõele - paljut on võimalik siiski kinnitada / ümber lükata uuringute abil - siis on põhjust seda jagada nendega, kellel ON HUVI. See on vabataahtlik, sunduseta.


Ma ei näe põhjust siin pikalt "filosofeerida", sest kui inimene ei mõista teatud mehhanisme või vajadust viidata mõnede - kas teadmatusest või ebaeetilisusest tekkivate teooriate jagamise vastu sõna võtta, siis seda rohkem lahti seletada ei ole minu võimuses. 

Kuna see sisulisse diskussiooni midagi kavlitatiivset ei anna, eemaldan osad, mis ei haaku. Ei midagi isiklikku.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 11:44:27


Siin on küll väga põhjalikult antud soovitused:

https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2011-0385

On või ? Näe, ongi:

"The Task Force also suggested the measurement of serum 25-hydroxyvitamin D level by a reliable assay as the initial diagnostic test in patients at risk for deficiency. Treatment with either vitamin D2 or vitamin D3 was recommended for deficient patients. At the present time, there is not sufficient evidence to recommend screening individuals who are not at risk for deficiency or to prescribe vitamin D ....."

Kas tõlgin ära?

Ma küsin veel kord: mida sa öelda soovid nende pro-D vit pooltõdede postimisega?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 12:06:03
Teisenda kõigepealt eelpool mainitud mõõtühikud ära.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 13:07:01

Mis oleks, kui räägiks sisulise poole pealt, oluline on printsiip, mitte nokkimine ühikute kallal. Sest meil kasutatakse siiski tavaliselt ühte varianti.

veel, juba mitmes kord: kas Otter propageerib ilma igasuguse vereanalüüsita tuimalt suurte koguste D vitamiini lisandina tarvitamist?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 13:12:33
On või ? Näe, ongi:

"The Task Force also suggested the measurement of serum 25-hydroxyvitamin D level by a reliable assay as the initial diagnostic test in patients at risk for deficiency. Treatment with either vitamin D2 or vitamin D3 was recommended for deficient patients. At the present time, there is not sufficient evidence to recommend screening individuals who are not at risk for deficiency or to prescribe vitamin D ....."

Kas tõlgin ära?

Ma küsin veel kord: mida sa öelda soovid nende pro-D vit pooltõdede postimisega?


 with nearly three fourths of the white population in this country also being vitamin D insufficient.

https://www.ncbi.nlm.nih.gov/pubmed/20133466 (https://www.ncbi.nlm.nih.gov/pubmed/20133466)

Eestis: http://www.kliinikum.ee/attachments/article/118/D_vitamiinist_TA.pdf (http://www.kliinikum.ee/attachments/article/118/D_vitamiinist_TA.pdf)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 13:17:12
Mis oleks, kui räägiks sisulise poole pealt, oluline on printsiip, mitte nokkimine ühikute kallal. Sest meil kasutatakse siiski tavaliselt ühte varianti.

veel, juba mitmes kord: kas Otter propageerib ilma igasuguse vereanalüüsita tuimalt suurte koguste D vitamiini lisandina tarvitamist?

Arvuta, arvuta - see on lihtsalt üks matemaatikatehe.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 14:33:47

Jäta edaspidi kontekstist väljasolevad uuringud teemast välja.

Kui sa iseenda postitatud uuringutest ei näe / oska lugeda neid ridu, mis su eelarvamusega ei ühti, ei ole nendega mõtet välja tulla.

Asjaolu, et "uuring leiab, et mingi protsent elanikkonnast on D vit defitsiidis"  =/=  kõik peavad kasutama megadoose - eriti siis, kui laborist saab vastuse 1 päevaga, kas sul on seda põhjust teha või mitte.

Kui sa ei suuda vastata põhilisele küsimusele, korrutades midagi arvutamisest, ka seda ei ole vaja teha.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 14:38:59

Anna andeks, aga sa oled siin teemas lihtsalt naeruväärne olnud. Sind ei takista ükski asjaolu (suvalise "d-vit study" otsingule vastava postitamine, ilma sellest aru saamata, et tegemist on uuringu projekti/kirjeldusega - markantseim näide) jätkuvalt vastu rinda taguma, selle asemel, et tunnistada päris märkimisväärseid möödapanekuid.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 14:47:17
Ma võtan iga päev aastaringi  D3 vitamiini 4000 IU. Kas seda on palju?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 14:50:46
Jäta edaspidi kontekstist väljasolevad uuringud teemast välja.

Kui sa iseenda postitatud uuringutest ei näe / oska lugeda neid ridu, mis su eelarvamusega ei ühti, ei ole nendega mõtet välja tulla.

Asjaolu, et "uuring leiab, et mingi protsent elanikkonnast on D vit defitsiidis"  =/=  kõik peavad kasutama megadoose - eriti siis, kui laborist saab vastuse 1 päevaga, kas sul on seda põhjust teha või mitte.

Kui sa ei suuda vastata põhilisele küsimusele, korrutades midagi arvutamisest, ka seda ei ole vaja teha.

Mingi protsent - USA-s 75%, Eestis 30% -l tõsine puudus, 80%-l alla optimaalse taseme.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 14:54:32
Veel üks nael samasse kirstukaande. Su oma järgmine argument:

Sinu jupike abstrakti https://www.ncbi.nlm.nih.gov/pubmed/20133466 (https://www.ncbi.nlm.nih.gov/pubmed/20133466)

mida sa isegi võimalusel ei viitsi edasi uurida kuigi keegi ei keela full texti


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840860/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840860/)

Finally, it should be remembered that treatment of vitamin D insufficiency/deficiency has two phases: 1) restoration of 25OHD levels to more than 30 ng/ml; and 2) maintenance of the serum 25OHD in that range.

TÕLGE:

peab pidama meeles, et D vitamiini puudujääki koheldakse järgmiselt: taseme saavutamine üle 30 ng/ml ja seejärel selle hoidmine selles vahemikus.

Ma ei näe kiirvaatlusel, et seal soovitataks oluliselt suuremat vajadust - (10% rohkem, 20 - ok,) aga kas sa näitaks konkreetselt, kus on öeldud, et 120 vs 75 on parem valik, või veel edasi - 150 nmol/L on parem kui 75

Kuna meil antakse tavaliselt näit nmol/L siis     30 ng/ml =  74.88  - nmol/L. Mitte kuskil ei öelda, et sa pead, ilma analüüsita hakkama lisandit tarvitama. See vajadus selgub vere-analüüsi põhjal. 

Ja kui mitmed teised uuringud leiavad megadooside seose võimalike terviseriskidega, siis miks peaks keegi hakkama neid piire enda peal kompama, kui on olemas piisav safe-dose, et mitte olla "deficient".   
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 15:04:04
Ma võtan iga päev aastaringi  D3 vitamiini 4000 IU. Kas seda on palju?

Kust mina seda tean? Keegi ei tea ainult selle põhjal. Analüüs on lisandite kasutamist/mittekasutamist indikeeriv asi, mitte arvamus.

Sa ise oled öelnud, et su analüüsi näit oli 120 nmol/L - mina ei tea, kas see on hea, halb või neutraalne. Olles suhteliselt põgusalt teemat lugenud, tundub lihtsalt, et see ei ole vajalik, sealt edasi oleks juba pigem kaheldav. Nagu kümneid poste tagasi pakkusin - ei näe mõtet üle "tavalise" normi seda taga ajada. 75-ga ei liigitu sa puuduses olevaks. Kõik.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 15:06:46
Mingi protsent - USA-s 75%, Eestis 30% -l tõsine puudus, 80%-l alla optimaalse taseme.

Täitsa tõsiselt - mis sul viga on?

Mida sa ei näe lugeda?


Selleks, et teada saada, kas sul on tõsine puudus või alla optimaalse taseme, lähed sa perearsti juurde või teed ise laboris analüüsi.

Kui seal selgub, et on puudus, asud lisa võtma.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 15:18:11
Kust mina seda tean? Keegi ei tea ainult selle põhjal. Analüüs on lisandite kasutamist/mittekasutamist indikeeriv asi, mitte arvamus.

Sa ise oled öelnud, et su analüüsi näit oli 120 nmol/L - mina ei tea, kas see on hea, halb või neutraalne. Olles suhteliselt põgusalt teemat lugenud, tundub lihtsalt, et see ei ole vajalik, sealt edasi oleks juba pigem kaheldav. Nagu kümneid poste tagasi pakkusin - ei näe mõtet üle "tavalise" normi seda taga ajada. 75-ga ei liigitu sa puuduses olevaks. Kõik.

Mitte 120, vaid 102 nmol/L.

Normal Range 75–250 nmol/L

Nii, et mis megadoosidest me räägime?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 15:42:57

Lõpetame selle sinule keskendumise. Kokkuvõtvalt: Otter soovitab kõigile 4000 ühikut päevas, mina soovitan anda vereanalüüs.

Teema lõpp.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 16:09:10

Lõpetame selle sinule keskendumise. Kokkuvõtvalt: Otter soovitab kõigile 4000 ühikut päevas, mina soovitan anda vereanalüüs.

Teema lõpp.


Normaalsed inimesed vahetavad mõtteid, mitte ei lähe iga mp vale postituse tõlgendamise pärast tülli.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: sc0rpion on February 20, 2017, 17:46:30
Lõpetame selle sinule keskendumise. Kokkuvõtvalt: Otter soovitab kõigile 4000 ühikut päevas, mina soovitan anda vereanalüüs.

Teema lõpp.

Ei ole teema ega universumi lôpp, vaid teemade loomulik lôpmatu kulg.
Inimesed, sh sina, tuled sellesse teemasse eile, tàna ja homme.
Lapsikult deklareerida, et sina enam ei osale hetkeks siin teemas, vôi et sa làhed WC-sse teema ignoreerimiseks, vôi et sina enam liivakastis meiega ei màngi tàna- sellisel jonnil pole mingit

Nôustun sinu seisukohaga, et kui haiguse sûmptomeid pole, siis pole vaja tablette, kui arst kinnitab mingi puudujààgi, siis proovida aptergist osta digiretseptiga. Sest arst ja apteek on usaldusvààrsemad kui musta lisandituru àrikad.

Kuid isegi haigla/apteegi vitamiini tableti puhul on tegu vere rikastamisega, kuid mitte D-vitamiini reaalne toime/funktsioon. Tableti molekul on teistsugune kui naturaalses toidus olevad molekulid. Ega tennise pall ja apelsin pole sama toimega, olgugi et sarnased, sama jutt tableti ja apelsini vôrdlusega.

Inimesed ei suuda omastada tennise palle ega lamba karvu, ja karvadest valmistatud D-vitamiini. Eriti veel kui karvatoodet mûûb must turg.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 18:32:17

Normaalsed inimesed vahetavad mõtteid, mitte ei lähe iga mp vale postituse tõlgendamise pärast tülli.

Ole hea, tee silmad lahti, ja vaata, kas nii vahetatakse mõtteid.

Soovid, et räägime sinu valeinterpretatsioonidest?

Uuringutest ja suvalistest kohtadest võetud  sinu agendasse sobivate lõikude postitamisest mis nagu peaks tõestama,

et "kõik võiks võtta 4000 IU-d päevas" 

Pikalt veel? 

Kaua ma neid mõtteid vahetan, kui sa ajad oma joru, sõltumata sellest, kui palju sulle normaalselt püütakse öelda - lase tase mõõta, ja siis otsustad, kas ja kui palju oleks mõistlik lisandit kasutada. Ja seda algusest peale. Aga, ei - peame teoretiseerima, et "eesti elanikkond on suures osas alla optimaalse". Mõõda, ära mölise, - ütles taluperemees sulasele ja saatis vagusid üle mõõtma.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 18:53:16

Jah, veel uus uuring:

http://www.bmj.com/content/356/bmj.i6583 (http://www.bmj.com/content/356/bmj.i6583)  Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data

aga pane nüüd prillid ette, ja loe välja, mis doosidest või tasemetest jutt



Ja vastukaja sellele uuringule :

http://www.nutraingredients.com/Research/Academics-divided-over-vitamin-D-study-claims-of-cold-and-flu-protection? (http://www.nutraingredients.com/Research/Academics-divided-over-vitamin-D-study-claims-of-cold-and-flu-protection?)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on February 20, 2017, 19:12:45
"eesti elanikkond on suures osas alla optimaalse" ei saa olla kasutus soovitus suvalistele inimestele. olen samamoodi teadmatuses hakanud tarbima erinevaid toidulisandeid, ka D vitamiini (erinevate firmade) ja viimasega olen täheldanud iga kord selget tuju langust, millele järgnes tavaliselt kõhulahtisus.

"Inimesed ei suuda omastada tennise palle ega lamba karvu, ja karvadest valmistatud D-vitamiini. Eriti veel kui karvatoodet mûûb must turg." - koomiline kuld.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 20:10:47


"Inimesed ei suuda omastada tennise palle ega lamba karvu, ja karvadest valmistatud D-vitamiini. Eriti veel kui karvatoodet mûûb must turg." - koomiline kuld.

Nautigem seda kulda, kuni veel lastakse :D  Mitte kauaks :D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 20:22:21
Ole hea, tee silmad lahti, ja vaata, kas nii vahetatakse mõtteid.

Soovid, et räägime sinu valeinterpretatsioonidest?

Uuringutest ja suvalistest kohtadest võetud  sinu agendasse sobivate lõikude postitamisest mis nagu peaks tõestama,

et "kõik võiks võtta 4000 IU-d päevas" 

Pikalt veel? 

Kaua ma neid mõtteid vahetan, kui sa ajad oma joru, sõltumata sellest, kui palju sulle normaalselt püütakse öelda - lase tase mõõta, ja siis otsustad, kas ja kui palju oleks mõistlik lisandit kasutada. Ja seda algusest peale. Aga, ei - peame teoretiseerima, et "eesti elanikkond on suures osas alla optimaalse". Mõõda, ära mölise, - ütles taluperemees sulasele ja saatis vagusid üle mõõtma.

Demagoogitseda sa oskad.

Näita, millises minu poolt kirjutatud postituses ma SOOVITAN "kõigil võtta 4000 IU-d päevas" !
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 20:37:57
Oli meeldiv - kui poliitkorrektselt öelda.. järgmise korrani. Plats puhtaks,

ei midagi isklikku.

Jaurame seal "südamelt ära" vms rubriigis edasi.

Selle papagoi tunnet tekitava päeva lõpuks tuli tunne, et tuleb ka vitamiinivaru täiendad, ja džõukerilt üks tops lahjemat päikesepilli haarata.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 20:52:16

Our results suggest that vitamin D supplementation might increase testosterone levels.

https://www.ncbi.nlm.nih.gov/pubmed/21154195 (https://www.ncbi.nlm.nih.gov/pubmed/21154195)

Uups! Siin ei ole tõesti 4000 IU-d, ainult 3332 IU-d on.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 20:53:51
Oli meeldiv - kui poliitkorrektselt öelda.. järgmise korrani. Plats puhtaks,

ei midagi isklikku.

Jaurame seal "südamelt ära" vms rubriigis edasi.

Selle papagoi tunnet tekitava päeva lõpuks tuli tunne, et tuleb ka vitamiinivaru täiendad, ja džõukerilt üks tops lahjemat päikesepilli haarata.

Tüüpiline - kui argumendid otsas, siis plats puhtaks!
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 21:42:58
Our results suggest that vitamin D supplementation might increase testosterone levels.

https://www.ncbi.nlm.nih.gov/pubmed/21154195 (https://www.ncbi.nlm.nih.gov/pubmed/21154195)

Uups! Siin ei ole tõesti 4000 IU-d, ainult 3332 IU-d on.

Kaua võib? Millest sa aru ei saa?

" Initial 25(OH)D concentrations were in the deficiency range (< 50 nmol/l) " - oluline ei ole see, kui palju nad lisa said vaid see, mis on nende tegelik tase - JUST SEE, mida ma algusest peale ja läbivalt seletan.

* Kui tase oli madalamas otsas, nagu siin öeldakse, siis on mõistlik supplementeerida - UURINGUS TEHTI SEDA  3332 IU-ga. See ei tähenda, aga, et sina, kellel see tase on juba 102 nmol/L võttes juurde 3332 IU-d päevas saad samasuguse väidetava T-tasme tõusu. Asi peab olema normis, ja seda nad lisandi abil ka tõestada püüdsid.

Mul ei ole argumendid otsas, aga sul näib olevat probleem kas a) inglise keelega b) üldise kontseptsiooni mõistmisega. Seetõttu ei olegi sel "arutlusel" sinuga mõtet. Sa ei näe seda, mida sa näha ei taha. Lihtsalt jätka "südamelt ära" - rubriigis, et ei peaks hiljem solvuma, sest siin on ainult asjasse puutuv teave, võimalikult vähese müraga. Kogu see pallipõrgatamine, aga, ongi just nimelt mõttetu sahin.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 21:50:57
Ja kui ma lõpetan vitamiini D3 võtmise, kas sa arvad, et tase 102 nmol/L jääb püsima?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 22:08:53
Nagu ka siin, ja kümnetes teistes uuringutes, on järelduseks "deficiency on probleem, aga selleks, et seda kõrvaldada, ei pea megakogustega opereerima"

https://www.ncbi.nlm.nih.gov/pubmed/18020534 (https://www.ncbi.nlm.nih.gov/pubmed/18020534)  Vitamin D sufficiency can be sustained by sensible sun exposure or ingesting at least 800-1000 IU of vitamin D(3) daily.

--------------------------------------

Või https://www.ncbi.nlm.nih.gov/pubmed/21154195 (https://www.ncbi.nlm.nih.gov/pubmed/21154195)

The evidence for a benefit of vitamin D on falls and fractures varied. We found fair evidence that adults tolerated vitamin D at doses above current dietary reference intake levels, but we had no data on the association between long-term harms and higher doses of vitamin D.

- meil ei ole andmeid, kuidas võivad suuremad pikaajaliselt kasutatavad doosid mõjuda

-----------------------------

Ei, tõenäoliselt ei jää su 102  püsima, aga selleks, et ta oleks normi piires, ilmselt, ei peaks ka just 4000 IU-d päevas võtma. Ei tea, proovi järele. Suvel kindlasti ei ole ju mõtet ka.

Muide - on mainitud ka, et d vit võib võtta korraga rohkem kui 4000 või 6000, võta kogu nädala doos korraga. Peaasi, et kuu lõikes tuleks ekvivalent kokku.

Ja mis veel on oluline - lisandite kvaliteet ja aktiivaine kogus selles - need kindlasti varieeruvad - testid näitavad sedagi väga selgelt.


Ja nüanss * Concerning comparing 10,000 IU from sun to supplements . Evidence indicates the synthesis of vitamin D from sun exposure is regulated by a negative feedback loop that prevents toxicity.


Habemik-guru on oma ilmuvasse raamatusse sellise kokkuvõtte kirjutanud D vitamiini kohta: (tema ei näe samuti probleemi 4000-5000 IU päevas võtmise kohapealt.. nii et - Otteriga samas paadis.) Võtke aga terviseks!



Lyle McDonald
January 15
Since people ask about this fairly frequently, this is from ze women's book
***
Moving to Vitamin D, there is no real consensus as to what an optimal level of Vitamin D in the blood actually is. Blood concentrations of 30 ng/mL or lower are considered to indicate deficiency with a level of ~50 ng/mL being optimal. From the standpoint of optimizing bone health, levels above 50 ng/mL are required for women. Similarly, it's unclear what represents an ideal or optimal dose of Vitamin D to correct a deficiency.

Ideally blood work would be bone....


 but the reality is that, unless someone lives in a perpetually sunny place and gets sufficient sun exposure, their Vitamin D levels are almost assuredly low.

It takes 100 IU (2.5 mcg) of Vitamin D per day to raise levels by 1 ng/mL. Someone with a level of 30 ng/mL would 2000 IU's (50 mcg) per day to raise their levels to 50 ng/mL. If their levels are even lower, proportionally higher doses will be necessary. Practically speaking, for all but the lowest levels of Vitamin D, an intake of 4000-5000IU (100-125 mcg) per day should achieve levels of 50 ng/mL over time and problems are not seen until levels reach very high levels.
Fairly recently, a maximum Vitamin D intake of 2000 IU per day has been suggested and many may question why I am giving higher recommendations than this. A primary reason is that, realistically, it's better to have Vitamin D levels be higher than lower than the 50 ng/mL cutoff. As importantly is the fact that sufficient amounts of direct sun exposure will cause the body to produce between 10,000 and 20,000 IU of Vitamin D. Given that, I have trouble seeing how a lower level of supplementation could possibly cause problems except in someone who already had high levels. And almost nobody does.
Vitamin D should be taken in the form of D3 (there is also a D2 form which is not used by the body as effectively) and should be taken with a fat containing meal for optimal absorption. If even small amounts of direct sun exposure can be achieved, it only takes 5-10 minutes for lighter skinned individuals and up to 30 minutes for darker skinned individuals to generate maximum Vitamin D production in the skin. Vitamin D is unique in that the entire weekly dose can be taken all at once (all other supplements need to be taken daily). For readers who don't like swallowing pills and who wanted to dose 4000-5000 IU (100-125 mcg) Vitamin D per day, a single weekly dose of 28,000-35,000 IU could be taken all at once. Since a majority of readers will be taking some supplements at least one daily, I don't particularly see why adding a Vitamin D capsule (they are small) to the mix will be a problem.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 20, 2017, 22:29:17
Oli meeldiv - kui poliitkorrektselt öelda.. järgmise korrani. Plats puhtaks,

ei midagi isklikku.

Jaurame seal "südamelt ära" vms rubriigis edasi.

Selle papagoi tunnet tekitava päeva lõpuks tuli tunne, et tuleb ka vitamiinivaru täiendad, ja džõukerilt üks tops lahjemat päikesepilli haarata.

Enne, kui kasutama hakkad, mõõda D 3 tase ära. Lihtsalt huvipärast.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 20, 2017, 22:41:19

Aga - 1. on mõõdetud, oli veits alla normi sügise lõpupoole, 2. olen kasutanud neid EBNi omi, paar-kolm tk nädalas, lahjemaid.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on February 20, 2017, 22:44:29
Maailm liigub selles suunas, et "võtame d-vitamiini ja vaatame, mis saab", lihaste ehitamiseks kasutame farmakoloogiat ja dieeti alustame nädal ennem võistlust, sest meil on olemas "DNP" ja mitte üks kuradi "link" seda ei peata :)

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 21, 2017, 08:04:49
Aga - 1. on mõõdetud, oli veits alla normi sügise lõpupoole, 2. olen kasutanud neid EBNi omi, paar-kolm tk nädalas, lahjemaid.

Mille nimel kaklesid, endal tase ALLA normi SÜGISE lõpupoole?

Ühed veel minu paadis:

https://examine.com/supplements/vitamin-d/
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 21, 2017, 10:28:25

Ole hea, loe kogu dialoog uuesti läbi.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 21, 2017, 14:51:53
Mille nimel kaklesid, endal tase ALLA normi SÜGISE lõpupoole?

Ühed veel minu paadis:

https://examine.com/supplements/vitamin-d/

"1,000-2,000IU dose of vitamin D3 is sufficient to meet the needs of most of the population."  Ega muud, kui lihtsalt oma "argumentide" sisu võiks korralikult läbi lugeda. See, et kuni 4000 on safe, ei tähenda, et see vajalik oleks. Teed analüüsi - valid doosi.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 21, 2017, 15:24:18

http://drjarodhalldpt.blogspot.com.ee/2017/02/getting-smart-about-pain-mechanism.html?m=1 (http://drjarodhalldpt.blogspot.com.ee/2017/02/getting-smart-about-pain-mechanism.html?m=1)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 22, 2017, 12:27:47
Tõe kriteerium on praktika.

Käisin eile veretesti tegemas. Täna sain vastuse: vitamiin D 84,9 nmol/l ja seda D3 regulaarse tarbimise juures 4000 IU päevas. Eelmine näit oli 102,4 nmol/l.

Kas ma ütlen sulle, kuhu sa oma 1000 IU-ga minema pead, või taipad ise.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 22, 2017, 12:55:38

Igal juhul mitte sinna samasse, kuhu järjekordne n=1 promoja. Siin ei ole kohta anekdootide, kui tõe kriteeriumite levitamiseks, jääme ainult konsensuslike üldprintsiipide juurde. Oma lugu võib oma blogis vabalt levitada.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 22, 2017, 13:02:09
Igal juhul mitte sinna samasse, kuhu järjekordne n=1 promoja. Siin ei ole kohta anekdootide, kui tõe kriteeriumite levitamiseks, jääme ainult konsensuslike üldprintsiipide juurde. Oma lugu võib oma blogis vabalt levitada.

Ma lootsin, et sa lähed samuti Synlabi veretesti tegema.

Aga eks igaüks mõtleb nii, nagu tema IQ lubab.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 22, 2017, 13:31:56
Ma just mõned postid tagasi kirjutasin, et olen teinud ja see oli - kusjuures nädalase vahega, suhteliselt suures kõikumises - st, selle põhjal võib öelda, et seegi ei ole konstante ka nii väikese aja-akna sees , iga kuu ei näe vajadust uuesti teha. Ja see oli normi madalamas otsas - seega, kõik normis, milleks paanitseda - natukene tõsta, seda küll.
Kasutan lisandit normaalsetes doosides, aeg-ajalt.

Aga! Sinu rõõmuks, teen nüüd seda 100 mcg päevas paar nädalat, vaatame, kui suureks see biitsepseid kasvatada aitab.

Ära muretse minu, ei IQ, ega muu pärast. Mina sinu oma pärast ei muretse, vana mees juba, saad hakkama.

Ja kogu "vaidlus", või nagu sa isegi nimetasid "kaklus", käib minul üldiste lähenemiste, materjali tõlgendamise, mitte ükskikjuhtude üle.

"Providing simple answers to questions (which is the hallmark of the fitness industry) will always be an inadequate way of responding to questions that require complexity."

Palun jäta edaspidised isiklikku laadi postitused siin tegemata.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Enforcer on February 22, 2017, 13:51:04
Kui tahta enda kohta konkreetseid järeldusi teha, siis tuleks tõesti teha individuaalsed analüüsid. Vitamiinide omastamise võime on individuaalne.

Minu aastaringne päevane D-vitamiini doos toidulisandina on 4000 IU. Proovisin ka 8000 IU, aga ei meeldinud see. Siin on mõned tähelepanekud enda kohta.

4000 IU hilis-sügisel, talvel, vara-kevadel: 80 - 90 nmol/L.
4000 IU hilis-kevadel, suvel, vara-sügisel: 100 - 110 nmol/L.

8000 IU talvel: 130 nmol/L. Kuna 8000 IU ei tarbinud pikaajaliselt (mõned nädalad), siis võibolla oleks see tase veel tõusnud.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 22, 2017, 13:56:07
http://drjarodhalldpt.blogspot.com/2016/10/why-there-is-nothing-wrong-with-dreaded.html?m=1 (http://drjarodhalldpt.blogspot.com/2016/10/why-there-is-nothing-wrong-with-dreaded.html?m=1)

------------------------------------------------------

"It was shown in research that 6 minutes 4 x 30 second x 3 days per week of isometric leg extension at 70% of MVC was enough to increase crosssectional diameter of the quadriceps by 10% while improving quadriceps strength by a whopping 54.7%. Not to mention isometrics leg extension are shown to be more beneficial then cardiovascular training for the reduction of systolic and diastolic blood pressure in a hypertensive population."

https://www.hindawi.com/journals/ijvm/2012/964697/ (https://www.hindawi.com/journals/ijvm/2012/964697/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on February 22, 2017, 14:49:11
[url]http://drjarodhalldpt.blogspot.com/2016/10/why-there-is-nothing-wrong-with-dreaded.html?m=1[/url] ([url]http://drjarodhalldpt.blogspot.com/2016/10/why-there-is-nothing-wrong-with-dreaded.html?m=1[/url])

------------------------------------------------------

"It was shown in research that 6 minutes 4 x 30 second x 3 days per week of isometric leg extension at 70% of MVC was enough to increase crosssectional diameter of the quadriceps by 10% while improving quadriceps strength by a whopping 54.7%. Not to mention isometrics leg extension are shown to be more beneficial then cardiovascular training for the reduction of systolic and diastolic blood pressure in a hypertensive population."

[url]https://www.hindawi.com/journals/ijvm/2012/964697/[/url] ([url]https://www.hindawi.com/journals/ijvm/2012/964697/[/url])


Mina eelistan ka "leg extensioni" puhul sellist isomeetrilist lähenemist, kus raskust hoitakse 2-3 sekundit üleval ja viimaste korduste juures juba tunnen, et jalg PÕLEB. Ühesõnaga väitega 100% nõus.

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kiilakas1991 on February 22, 2017, 15:50:15

Ütleme, et teen leg extensionit 10kordust  ja hoian alati 3sek staatiliselt üleval asendis. Kui aga staatiliselt ei hoia jõuaksin teha sama raskusega ntks 20x
Mõlemi tehnikaga ütleme, et lihas oleks pinge all 50 sekundit. Kumb variant on parem ja miks? Ise leian, et vahet pole  :D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on February 22, 2017, 15:54:48
Ma just mõned postid tagasi kirjutasin, et olen teinud ja see oli - kusjuures nädalase vahega, suhteliselt suures kõikumises - st, selle põhjal võib öelda, et seegi ei ole konstante ka nii väikese aja-akna sees , iga kuu ei näe vajadust uuesti teha. Ja see oli normi madalamas otsas - seega, kõik normis, milleks paanitseda - natukene tõsta, seda küll.
Kasutan lisandit normaalsetes doosides, aeg-ajalt.

Aga! Sinu rõõmuks, teen nüüd seda 100 mcg päevas paar nädalat, vaatame, kui suureks see biitsepseid kasvatada aitab.

Ära muretse minu, ei IQ, ega muu pärast. Mina sinu oma pärast ei muretse, vana mees juba, saad hakkama.

Ja kogu "vaidlus", või nagu sa isegi nimetasid "kaklus", käib minul üldiste lähenemiste, materjali tõlgendamise, mitte ükskikjuhtude üle.

"Providing simple answers to questions (which is the hallmark of the fitness industry) will always be an inadequate way of responding to questions that require complexity."

Palun jäta edaspidised isiklikku laadi postitused siin tegemata.


Kuidas ma saan jätta muretsemata sinu  pärast, kui paari nädala jooksul teed 2, heal juhul 4, biitsepsi trenni ja tahad näha silmaga nähtavaid muutusi. Kuigi on teada, et biitseps on enamusel üks  raskemini arendatavaid lihaseid.

To maintain 25(OH)D levels of 40 ng/mL, vitamin D supplementation, especially during the winter months, is warranted [20,28,39,40]. The 25(OH)D goal of 40 ng/mL is recommended for athletes because at this level, vitamin D begins to be stored in the muscle and fat for future use.

http://www.mdpi.com/2072-6643/5/6/1856/htm (http://www.mdpi.com/2072-6643/5/6/1856/htm)

40 ng/mL = 100 nmol/l
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: sc0rpion on February 22, 2017, 17:12:24
Voibolla pakub huvi:

1.Vitamiin D lambikene $425.0, naitab valgust ja tostab D-vitamiini taset:

https://www.amazon.com/gp/product/B001JGHYXA/ref=as_li_qf_sp_asin_tl?ie=UTF8&tag=howtobooyouim-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B001JGHYXA (https://www.amazon.com/gp/product/B001JGHYXA/ref=as_li_qf_sp_asin_tl?ie=UTF8&tag=howtobooyouim-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B001JGHYXA)

2. Juhu uuring, mis toestab, et see lamp kaitub nagu paike meie nahale ja paneb naha D vitamiini tootma:

http://www.sperti.com/D-UV-F-Vitamin-D-Lamp-the-Study-s/1841.htm (http://www.sperti.com/D-UV-F-Vitamin-D-Lamp-the-Study-s/1841.htm)

--

Arst moodab veres holjuvaid 25(OH)D molekule, kuid ega need molekulid ei pruugi tekitada mingit tervisekasu. Naiteks sarnane olukord oli maletatavasti selle testosterooniga ("vaba-testosteroon" vms), mida tekitab Tribulus jms-sed asjad, et veres voivad nad holjuda palju tahes, kuid reaalset toimet neil pole, nad on lihtsalt vere ara solkinud, erinevalt reaalsest testosteroonist. Sarnane naide on veel erinevad vitamiinid-mineraalid, et  nad voivad holjuda veres, kuid kui mingit muud ainet on puudu voi on midagi liiga palju/vahe (nn "BCAA 1:1:8 naide" voi mis ta oli), siis ega see arsti raport mingit vaartust ei oma. Kolmas asi on see, et inimese keha/nahk on intelligentsem koos ajuga kui meie populaarteaduslik arvamus, ta toodab asju automaatselt targemini kui me manustame ja naiivne on sellesse proovida sekkuda. Vitamiini D reaalne funktsionaalsus on pikk keemiliste reaktsioonide rida, mis algab valguse langemisest nahale ja lopp tulemus on veres holjuv 25(OH)D molekul, ainult uks lopp tulemus/reaktsioon, kuid olulised on toenaoliselt ikka koik eelnevad reaktsioonid ka alustades valguskiirest, lisaks teiste reaktsioonidega koostoo jms kompleksne- see koik kokku on nn "D vitamiini toime", mitte aga selles ahelreaktsioonis olev uks molekul.

Te voite lambi all olla ja tablette suua palju tahes, kuid ega enesetunne ei muutu, kauem te ei ela ja minust rohkem ei kuki. Seetottu milleks need tabletid teile
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 23, 2017, 10:32:01
http://www.bornfitness.com/multivitamins/ (http://www.bornfitness.com/multivitamins/)

One of those errors is overthinking the small stuff. You agonize over questions like “how many meals should I eat?” (Answer: it doesn’t really matter so long as you’re hitting your overall daily needs.)

But then people also under-think questions. They tend to assign broad, sweeping value judgments to foods and supplements. They want to know whether whatever it is they’re taking is “good” or “bad.”


The problem is that, without knowing who you are and what you are trying to do, the question is meaningless. The only honest answer is, “It depends.”



the National Institutes of Health to say that “it is not possible to recommend for or against” using them.


Research does not support the notion that any large-scale physical changes will result from a multivitamin alone.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on February 26, 2017, 19:03:47
https://www.propublica.org/article/when-evidence-says-no-but-doctors-say-yes (https://www.propublica.org/article/when-evidence-says-no-but-doctors-say-yes)

When Evidence Says No, But Doctors Say Yes
Years after research contradicts common practices, patients continue to demand them and doctors continue to deliver. The result is an epidemic of unnecessary and unhelpful treatment.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 26, 2017, 20:26:43

Mhmh, nägin, nii on.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 27, 2017, 19:44:35

Buskard, Andrew, et al. "Heart Rate Determined Rest Intervals in Hypertrophy-Type Resistance Training." Journal of Exercise Physiology Online 20.1 (2017)

The purpose of this study was to determine if between-set rest intervals in hypertrophy-type resistance training (HTRE) are more effective when standardized to an individual marker of recovery (heart rate; HR) than when standardized to a pre-determined unit of time (60 sec). Thirty-four recreationally trained college males (22.7 ± 3.5 yrs; 7.1 ± 4.2 yrs continuous RE experience ≥2 d·wk<sup>-1</sup>) performed otherwise identical bench press protocols (60% 1RM, max sets of &gt;8 repetitions to failure) differing only by method used to calculate between-set rest intervals. Subjects completed significantly more (P&lt;0.001, Cohen's d = .76) repetitions under HR-determined rest conditions (55.1 ± 29.4 vs. 39.5 ± 16.6) and experienced 25.8% faster set-to-set performance decline under time-based rest conditions (P&lt;0.01, Cohen's d = .50). We concluded individualized rest intervals may be more effective than traditional (time-based) methods when extrapolated over the course of a prudent multi-week training program. While our study is not the first to standardize between-set rest intervals in HTRE to a physiological marker of recovery such as HR, it does appear to be the first to standardize them to values recorded after the first working set in the current exercise session.

Ei ole olemas kõigile ühtmoodi sobivat korduste- ja seeriate vahelist puhkeaega, individuaalne.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 05, 2017, 17:09:45

"Do not need dietary advice from people taking gear for those who are not. I have no idea if this guy takes it or not as I will not accuse anyone, but it will piss off many of my friends; having any kind of muscle density and some abs when you take gear is a joke. I can do it in an hour!!!!! And need not hear nutritional recommendations that discount the fact that your on the gear. The last time I did stuff I was 21 years old, now to be 31 years ago, and its comical how fast my body changed, granted I trained hard and was 21, nevertheless the point of taking gear is to completely alter physiology and metabolism. I have nothing against it, do not think its wrong and maybe will need TRT soon, nevertheless the reason i personally study and practice what we do is to see how long I can negotiate physiology without it. Straight up, it sucks being clean, old, and training as close as you can to collegiate wrestling intensity levels, and as stated nothing wrong with anyone that uses gear, just at times a tendency to forget their physique is not the product of just diet and training."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 06, 2017, 10:09:02


Vitamin D + calcium rather increases than decreases blood pressure in long-term study
The effect of calcium or vitamin D supplement on blood pressure (BP) has been explored in previous meta-analyses, but the results are conflicting. The combined efficacy of calcium and vitamin D on BP has not been systematically assessed.
At least before a recent review by scientists from China and the US who conducted a meta-analysis of randomized controlled trials (RCTs) to explore the effect of calcium plus vitamin D (CaD) supplementation on changes of systolic blood pressure (SBP) and diastolic blood pressure among male and female participants (with and without diagnosed hypertension) aged 18 years or older.
Eight RCTs involving 36 806 participants were assessed. The follow-up time ranged from 15 weeks to a maximum of 7 years. No meaningful effect on daytime office BP was detected in the present study, with evidence of significant heterogeneity. Subgroup analysis by gender indicated some evidence of elevated SBP in male participants, and the WMD (95% CI) was 1.49 mm Hg (1.03, 1.95). Further high-quality research is still warranted to confirm the magnitude of the effect of CaD supplementation on the changes of BP among participants with different ethnicity, gender, health status and CaD supplements.
 Wu & Sun. "Effects of calcium plus vitamin D supplementation on blood pressure: a systematic review and meta-analysis of randomized controlled trials." J Hum Hypertens. 2017 Feb 23. doi: 10.1038/jhh.2017.12. [Epub ahead of print
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 06, 2017, 17:30:06

Nick Tumminello
 
Muscle-Building Myth: Every pound of muscle you add burns 30-50 extra calories a day.

Many of us used to believe this - I’m guilty of perpetuating this myth in a paragraph of my 2014 book, Strength Training For Fat Loss - but science tells us something different. It's certainly true that muscle is metabolically active tissue (so is fat). When you build muscle, the amount of calories you burn at rest does go up. But the research shows you'll burn more like 6-10 extra calories per day for each pound of muscle you gain – significantly less than 50. (1,2,3,4)

The good news? Research shows that the more muscle mass you have, the more calories you'll burn from an intense workout (5).
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 09, 2017, 14:58:17

http://ajp.mums.ac.ir/article_6621_53a22f51b25509acc83c102d013b178b.pdf (http://ajp.mums.ac.ir/article_6621_53a22f51b25509acc83c102d013b178b.pdf)  Herbs and natural supplements in the prevention and treatment of delayed-onset muscle soreness.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 11, 2017, 20:44:08

The guest today is the director of the online encyclopedia of supplements and nutrition called Examine.com. His name is Kamal Patel. He’s a researcher with an MPH and MBA from John Hopkins University and is working on his PhD in nutrition. Today on the show, Kamal and I discuss why there’s so much confusion when it comes to supplements and nutrition. For example, he explains why one study can say cholesterol is bad for you, while another one says it’s vital for health. Kamal then breaks down how to read scientific studies on nutrition so you can make informed decisions about your diet instead of relying on clickbait headlines published by pseudo-journalists. We then get into which supplements actually work and which ones are a waste of money.

http://www.artofmanliness.com/2017/03/09/podcast-285-real-science-nutrition-supplements/ (http://www.artofmanliness.com/2017/03/09/podcast-285-real-science-nutrition-supplements/)


Why does the public get so much contradictory information regarding nutrition and health?
Why nutrition is more complex to study and understand than it might seem
How to read a research study paper — the mindset to have and things to look for
Why abstracts of research papers can lead you astray
The types of research papers to read — randomized controlled trials vs. umbrella reviews
Why you should pay special attention to the group of people being studied
Can you make strength gains while cutting bulk?
Why healthy, athletic people should be especially wary of nutrition and health studies
The importance of finding out who is funding a study
How to approach studies done on animals, and transferring those findings to humans
The biggest nutrition and supplement myths
Kamal’s thoughts on the Paleo diet
The real keys to losing weight when it comes to diet and nutrition, and the importance of sustainability
The right way to gain weight if you’re trying to bulk up
Why there are so many supplements, and some background on the industry
Why Kamal doesn’t take supplements every day
The supplements people regularly take that aren’t doing anything
Are there any supplements that actually work?
Is there any credence to the efficacy of nootropics? Or is it all flim-flam?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: markopalu on March 12, 2017, 01:02:14
väärt link
tänud
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: arx on March 12, 2017, 16:40:20
Mingid teadlased olevat välja uurinud, et homo sapiensi energiatarbimine on indiviiditi konstantne suurus.

http://digileht.maaleht.delfi.ee/uudised/inimeseks-tegi-meid-kiirenenud-ainevahetus?id=77404052 (http://digileht.maaleht.delfi.ee/uudised/inimeseks-tegi-meid-kiirenenud-ainevahetus?id=77404052)

Artikkel paywall-i taga, aga point selles, et füüsiline aktiivsus pekki ei põleta, ainus variant on kaloraazi vähendamine.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 12, 2017, 18:34:45
Mingid teadlased olevat välja uurinud, et homo sapiensi energiatarbimine on indiviiditi konstantne suurus.

[url]http://digileht.maaleht.delfi.ee/uudised/inimeseks-tegi-meid-kiirenenud-ainevahetus?id=77404052[/url] ([url]http://digileht.maaleht.delfi.ee/uudised/inimeseks-tegi-meid-kiirenenud-ainevahetus?id=77404052[/url])

Artikkel paywall-i taga, aga point selles, et füüsiline aktiivsus pekki ei põleta, ainus variant on kaloraazi vähendamine.


Ma ei tea, miks inimesed kulutavad aega kohalike "meediaväljaannete" peale, ok, kui tahetakse seltsielu kõrvalt kaeda - vaatad kroonikat või muud "meditsiiniajakirja" aga kui on soov saada vähegi adekvaatset muud teavet, jätaks täiesti kõrvale.

* Termodünaamika esimest seadust võib ka sõnastatada järgnevalt: "Igiliikuri (perpetuum mobile) ehitamine on võimatu." See tähendab, et ei ole võimalik ehitada masinat (seadet), mis teeks tööd ilma väliskeskkonnast saadava soojuseta (energiata). *

 - sama on ka "masinaga", mille nimi on inimene. Selleks, et oleks võimalik liikuda, peab olema kütust. Ja vastupidi. Võimalik, et ma ei saa selle väljatoodud lõigu tõelisest mõttest aru, aga, kas Michael Phelpsi 10 000 kcal menüü on läbi lipsanud kunagi silme eest? - suvaline näide. Pikamaa-sportlaste meeletutest toidukogustest?

Või mis tähendab "pekki ei kuluta".

"Ent vastsed uuringud näitavad, et kütid-korilased põletavad sama palju kaloreid kui mugavad linlased. Kaalu maha jooksmine on võimatu".

Siin on kas arusaamatus kirjutise autori peas või suutmatuses uuringut, mida ta näib tsiteerivat, lugeda. Täiesti irratsionaalne sõnasalat näib.

+ kopeerinud siis juba terve artikkel, sest nii ei saa midagi aru, mida öelda on tahetud kokkuvõttes, ning mul on isegi 0.59 sendist kahju selle kirjandi peale kulutada.  Eestis peaaegu, et puudub korralik populaarteadus-ajakirjandus, kõike püütakse kuidagimoodi, süvenemata, "lugejani tuua".

+ veel kord, vaid sealse sissejuhatava osa põhjal - kas see Kändler mitte ei ürita mitu asja ühte lukku kokku panna -  teemat "You can't out-exercise obesity - study finds" käiasid aasta tagasi ka lääne väljaanded, seal küll nii kaugele ei mindud nagu evolutsioon jne, tohutu puder kokku Maalehes.

Kui jääda vaid " point selles, et füüsiline aktiivsus pekki ei põleta, ainus variant on kaloraazi vähendamine " juurde, siis mul ei ole midagi lisada:

https://authoritynutrition.com/does-exercise-cause-weight-loss/ (https://authoritynutrition.com/does-exercise-cause-weight-loss/)

Miks see kaevu juures seisev "teaduse popularuseerija" lehte taolise essee kirjutas, peab temalt küsima.

Ühtlasi ärge ka teist väärt lugu maha magage. 

http://digileht.maaleht.delfi.ee/meelelahutus/vigala-sass-ufo-saab-valja-kutsuda-kolmeteistkumnekesi?id=77415374 (http://digileht.maaleht.delfi.ee/meelelahutus/vigala-sass-ufo-saab-valja-kutsuda-kolmeteistkumnekesi?id=77415374)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 13, 2017, 19:25:31

http://novaator.err.ee/260291/teaduslikult-disainitud-paast-vahendab-ohtlike-haiguste-riski (http://novaator.err.ee/260291/teaduslikult-disainitud-paast-vahendab-ohtlike-haiguste-riski) ERR uudis,


 ja siis see, mis süvenemise järgselt leitakse

http://www.healthnewsreview.org/news-release-review/unfounded-claims-dog-news-release-on-fasting-mimicking-diet/ (http://www.healthnewsreview.org/news-release-review/unfounded-claims-dog-news-release-on-fasting-mimicking-diet/)

This is a news release marked by extravagant claims but a surprising lack of numerical data to back up those claims. It did not score well on our 10 systematic review criteria.

It’s about a small study of 100 people that looked at what happened if they consumed a low-calorie (between 750 to 1,100 calories per day) pre-packaged diet kit for 5 days intermittently over 6 months. The news release suggests that this regimen might lower the patients’ risks of “cancer, diabetes, heart disease and other age-related diseases.” While the release says at the top that the trial “demonstrated a host of benefits” and later “that the diet is feasible, effective and safe for humans,” it says in the next line that larger studies are needed to confirm its effects.  So which is it?  Did it demonstrate effectiveness? Or is that an effect that needs to be confirmed?  The words matter, and can be misleading.

The news release alternated between caution and lack of discretion in describing the actual known outcomes of the diet. A study author is quoted saying the study did not prove a lowering of risk, but the news release ignores that warning and claims a risk-lowering was “demonstrated” by this early study.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 14, 2017, 21:03:35

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/)

Adrenal fatigue does not exist: a systematic review

ühtlasi tervitan ka vana kala
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 15, 2017, 17:53:43

https://labdoor.com/rankings/protein (https://labdoor.com/rankings/protein)

http://forum.bodybuilding.com/showthread.php?p=1382773443#post1382773443 (http://forum.bodybuilding.com/showthread.php?p=1382773443#post1382773443)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 20, 2017, 18:22:04
Une- ja muude kirjeldatud probleemidega inimestele midagi proovimiseks.


Lyle McDonald
59 mins
Ok, take this for what it is: pure anecdote of a single person. I will offer some speculative science behind it but that’s all this is and I’m not presenting it as anything more. However, given that there seem to be a preponderance of folks reporting this kind of problem and there is nothing that can hurt in what I will describe…
Case study: individual is 26 with a family history and diagnosis of bipolar I. Medication is lithium and wellbutrin for some depression. Add to that some anxiety and PTSD. Frequentliy poor sleep patterns and the type of daily energy level patterns many here describe. Hard time waking up, very fatigued early in the day, wakes up later in the evening. When I say hard time waking up, I mean 30-60 minutes to even get out of bed, all the caffeine and ephedrine to even get moving and often takes 2-3 hours to be functional enough to leave the house.
This is common with PTSD, chronic fatigue and another that escapes me now. It’s what people call ‘adrenal fatigue’ but, well….look up the threads. Individual reports general malaise, lack of appetite (there is a history of a previous eating disorder which contributes to this) and what I have felt is almost a chronic inflammation of their body. Muscles often just sore and fatigued, chronic trigger points, works a physically demanding job which doesn’t help.
So in conversation with this person, I mentioned a couple of odd factoids.
The first is emerging data that certain types of mental illness seem to be related to inflammation. Now, I am writing a long piece onf this as I have dug into it and there are still questions as to whether this represents brain inflammation, peripheral inflammation or both. It’s also unclear as to what’s driving the bus. Whether peripheral inflammation kicks off neuroinflammation which maintains the cycle or whether neuroinflammation kicks off peripheral inflammation or what.
The second was a mention of a neat little toy they gave me for my leg. Rather than having me ice my foot or leg directly, it’s an ice pack that goes behind my knee. It cools the BLOOD moving through the leg and it’s freaky. The pack is at my knee but I feel the cold in my foot. IN MY FOOT. Just weird but it work without having to apply ice directly to the foot.
Anyhow, for reason I’m unclear, individual decided to use a cooling sleep mask. The kind you put in a freezer, nice and padded and covers the eyes completely.
One night of using it and this individual reported the deepest most restful sleep they had had in over a year. Even 8-11 hours of sleep didn’t leave them this rested. Several days of this left them feeling like a new human being. Waking up easily, functional from the get go. Even at their physical demanding job, having to exert themselves caused muscles to strain but without the chronic inflammation that has been part and parcel of their life for a long time.
Let me note that this individual is in the last week of the menstrual cycle (i.e. PMS week) which is when sleep is usually impaired. If her sleep is this good now, I can’t wait to see how good it is in other week’s of the cycle.
So what in the hell might be going on. Some will argue that it’s just having the eyes covered and this may be part of it. But sleeping in a pitch black room previously did not have the same effect. Doesn’t hurt of course but I don’t think that’s it.
Ok speculation time: given that cooling packs can clearly cool the blood to control inflammation peripherally is it *possible* that the cooling pack cooled the blood in their brain just enough to break the neuroinflammatory cycle? It seeems logical, maybe someone in here with more of a neurology/brain background can tell me I’m full of it and I’m ok with that.
But if the neuroinflammatory cycle is driving both the mental, sleep, fatigue issues AND the peripheral inflammation that was present, this would provide at least a speculative mechanism for this. Admittedly, it’s only been about a week but she reports amazing nights of sleep every night. Previously she might have the occasional decent nights sleep but this is a step change on every level.
Could it be seasonal? Maybe. Time will tell. Never happened any other season.

Anyhow, that’s it.
And I only mention it because it’s an inexpensive completely innocuous and non-harmful method that some people might consider who are struggling with sleep issues, low morning energy, etc. At worst it will do nothing and even then covering the eyes will improve sleep. At best, well…if folks try this, report on the group because this is fascinating.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 20, 2017, 21:11:38
https://www.amazon.co.uk/Steroids-History-Science-Issues-Story/dp/1610697235 (https://www.amazon.co.uk/Steroids-History-Science-Issues-Story/dp/1610697235)  vajalikum ja huvitavam lugemine, kui esoteerika.


https://books.google.de/books?id=vDlFDgAAQBAJ&printsec=frontcover&hl=de#v=onepage&q&f=false (https://books.google.de/books?id=vDlFDgAAQBAJ&printsec=frontcover&hl=de#v=onepage&q&f=false)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 21, 2017, 08:21:50

http://suppversity.blogspot.com.ee/2017/02/barbell-squats-research-update-bar.html (http://suppversity.blogspot.com.ee/2017/02/barbell-squats-research-update-bar.html)  kuidas mõjutab kangi asukoht kükkimisel biomehaanikat ja lihashüpertroofiat

Ühe uuringu autorite seas on ka eestipärase nimega naine, fun trivia
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 22, 2017, 18:24:57
"Ok, since it just came up, this is my attempt to badly show how different styles of squat impact on form with stickman. What I did was make the lines for shin, thigh and torso, the blue circle is the barbell.

I kept the lines the same length so this represents a single individual's mechanics for different styles of squat. I am far too lazy to do it for a different set of limb lengths but that will change this somewhat. Longer or shorter femur, shin, torso, etc. Just focus on the principles.

and changes shin angle from forwards to slightly back to parallel. I then adjusted depth slightly from full to just below parallel to barely below parallel and then adjusted the torso so that the barbell falls over the base of support (mid foot more or less).

So for the high bar squat (far left) shin is pushed forwards and at full depth, the torso is leaned forward the least. Bar is also higher on the torso. This is the least stressful to back (simplistic physics analyses not with standing) and most on quads due to the knee angle being greatest.

For the power squat (middle), shins are not as pushed forwards but this necessitates the hips moving back and more forward torso lean. Barbell is usually held slightly lower. This is more low back stress and more posterior chain/less quads.

To get shins to vertical (far right) takes the hips the further back and creates the most forwards torso lean. This is the hardest on low back and least on quads/most on posterior chain.

So, so far as the question that was asked about not letting shins go so far forward, this would necessitate pushing the hips back and letting the torso lean forwards. It also tends to reduce the depth without the low back rounding since hamstrings are starting more on stretch


and put more stress on the low back."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 27, 2017, 15:25:08
 
*if you don't look horribly ugly and sound profane, it's not hiit!*




https://mobile.nytimes.com/2017/03/23/well/move/the-best-exercise-for-aging-muscles.html
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 31, 2017, 10:11:29

Box squats are popular in many powerlifting training programs, and are now often used in mainstream strength and conditioning programs for athletes.

Important, this study shows that the box squat has several key features that may make it useful for strength coaches working with some groups of athletes, as follows:

1️⃣  a less horizontal trunk angle
2️⃣  less load on the low back and hips
3️⃣  more load on the knees
4️⃣  much greater rate of force development

Also, the greater net joint moment at the knee and the greater RFD may explain the value in performing the box squat for powerlifters, as previous research has shown that elite powerlifters typically display greater knee joint angular acceleration than less skilled powerlifters.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 31, 2017, 10:13:59


Ei, sa ei pea tegema ainult sügavkükki, et saada võimalikult suurt efekti.



Using a larger number of lower body exercises in training is known to lead to greater gains in leg muscle size, compared to just using a single exercise.

On the other hand, exercise performance typically improves greatest when the majority of training time is spent performing only that exercise, in line with the SAID principle.

This study compared the long-term effects of training with either full squats only (6 sets per workout), or a combined program of full squats plus partial squats (3 sets each per workout), where volume was equated across the two training programs.

Strength gains were joint angle-specific, insofar as isometric testing revealed that the full squat only group improved isometric force in greater knee flexion by the most, while the full plus partial squats group improved isometric force closer to knee extension by the most.

Yet, the combined full plus partial squats group also tended to improve full squat 1RM by the most, which was unexpected. The reasons for this remain to be identified, but since the average relative load (percentage of 1RM) used in the study was associated with the gain in full squat 1RM, it may be because partial squats allow the use of heavier relative loads for the same number of reps in training.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 31, 2017, 10:17:05


Ka selleks, et suur tuharalihas ning reie nelipea aktiveeruksid, ei pea olema kükk sügav.


To date, there have been 3 studies exploring the effects of depth on muscle activation in the back squat with the same relative load (percentage of 1RM) for each depth.

1️⃣ Contreras et al. (2016) compared full back squats with parallel back squats, and found no differences in gluteus maximus, quadriceps or hamstrings activation between them.

2️⃣ Hammond et al. (2016) compared full back squat, parallel back squats, and partial back squats. They found that quadriceps activation was ↑ with parallel and full squats compared with partial squats, but they did not find any differences between parallel and full squats. They noted that gluteus maximus activation was ↑ in parallel squats compared to either full or partial squats.

3️⃣ Da Silva et al. (2017) compared the full and partial squats. They found that gluteus maximus and hamstrings activation were ↑ in partial squats than in full squats, but quadriceps activation was similar between squat depths.

✅ Quadriceps: 2 studies reported that activation was similar between full and parallel, and between full and partial depths, while 1 found that activation was ↑ with parallel and full squats vs. partial depths.

✅ Gluteus maximus: 1 study found that activation was similar between parallel and full depths, 1 study found that activation was ↑ in the parallel than the full or partial depths, and 1 study found that activation was ↑ in the partial compared to the full depths.

This suggests that the differences in muscle activation for the quadriceps and gluteus maximus between squat depths are likely to be small, and may be quite individual.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 02, 2017, 09:06:37

https://www.ncbi.nlm.nih.gov/pubmed/28359370 (https://www.ncbi.nlm.nih.gov/pubmed/28359370) 

Healthy lean men complied with 14 h of daylight abstinence from food and drinking for 28 days
· We found no major effect on body composition, glucose homeostasis or cognitive performance
· Meal frequency may not be as central as overall energy intake with regard to metabolic
flexibility
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 05, 2017, 19:16:05

Influence of Marital Status on Testosterone Levels-A Ten Year Follow-Up Of 1113 Men.
Highlights
• Testosterone levels decrease in men who get married.
• Testosterone levels increase in men who get divorced.
• The capacity for testosterone production did not differ according to marital status.
• The biological mechanisms behind these findings remain unresolved.

http://www.psyneuen-journal.com/article/S0306-4530(16)31053-8/abstract (http://www.psyneuen-journal.com/article/S0306-4530(16)31053-8/abstract)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 06, 2017, 18:00:55

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-6
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 08, 2017, 19:44:39

http://digitalcommons.wku.edu/ijes/vol10/iss3/16/ (http://digitalcommons.wku.edu/ijes/vol10/iss3/16/)

New randomized controlled trial from Dr. Jose Antonio and colleagues supports the notion that total daily protein intake is more important than protein timing in trained athletes (http://digitalcommons.wku.edu/ijes/vol10/iss3/16/ (http://digitalcommons.wku.edu/ijes/vol10/iss3/16/)).
Over the 8-week intervention, 26 athletes were randomly assigned to supplement their diet with 56 grams of casein protein in the morning (before noon) or in the evening (within 90 minutes of going to bed) while otherwise not changing their diet and exercise habits.

There were no differences between groups for changes in any outcome, including diet, exercise performance, and body composition.

Two other interesting findings, are that


(1) there were no changes in these variables within groups despite protein intake significantly increasing from 1.7 to 2.4 g/kg/d,

(2) that reported energy intake did not significantly change despite adding 250 kcal of pure protein into the diet.


Of course, without a control group that did not supplement casein, these findings remain observational. Still, other research has supported them with direct investigations of protein requirements and protein’s impact on satiety.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: dront on April 08, 2017, 23:44:10

https://www.acefitness.org/certifiednews/images/article/pdfs/ACE_TrainingMaskStudy.pdf (https://www.acefitness.org/certifiednews/images/article/pdfs/ACE_TrainingMaskStudy.pdf)

Piisab sellest lingist küll, mitte, et ma saaks aru, mida selle teadmisega  tegema peaks - MP edit
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 10, 2017, 08:56:26

One of the main purported benefits of eating small, frequent meals is that increases the thermic effect of food, thereby enhancing weight loss. As shown in this slide , there actually is a slight thermic advantage to eating a larger meal when calories and macronutrients are equated. Now the overall difference is a measly 16 calories, which would have virtually no effect on fat loss. So take home is that the TEF shouldn't be considered when deciding on how many meals to consume from a fat loss standpoint.

https://www.ncbi.nlm.nih.gov/pubmed/1951147 (https://www.ncbi.nlm.nih.gov/pubmed/1951147)


Ka väide, et tihedam väiksemate koguste söömine aitab kaasa kehakompositsiooni muutumisele rasvavabamaks, ei vasta tõele.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 10, 2017, 11:53:43

https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-017-1175-y

In conclusion, review of the literature suggests that diet can modify the intestinal microbiome, which in turn has a profound impact on overall health. This impact can be beneficial or detrimental, depending on the relative identity and abundance of constituent bacterial populations.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 12, 2017, 17:02:37

http://suppversity.blogspot.com.ee/2017/02/more-evidence-in-favor-of-post-workout.html (http://suppversity.blogspot.com.ee/2017/02/more-evidence-in-favor-of-post-workout.html)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 12, 2017, 18:49:21

https://www.t-nation.com/training/one-exercise-for-total-shoulder-health (https://www.t-nation.com/training/one-exercise-for-total-shoulder-health) üks t-nation kord kvartalis
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 12, 2017, 18:59:15
The New Recommendations For Prostate Cancer Screenings Are A Bad Deal

https://www.statnews.com/2017/04/11/psa-screening-prostate-cancer/ (https://www.statnews.com/2017/04/11/psa-screening-prostate-cancer/)

That popping sound you may have heard on Tuesday was made by urologists opening the champagne bottles they had chilled in anticipation of the United States Preventive Services Task Force (USPSTF) upgrading its recommendation about PSA screening for prostate cancer from a D (the harms outweigh the benefits) to a C (it’s an individual decision).

Much like a teacher changing a dissatisfied student’s grade from a D to a C — and only after much complaining — the new guidelines should hardly be construed as a ringing endorsement. PSA screening remains a difficult decision for healthy men and their doctors.
The test measures the amount of a protein called prostate-specific antigen (PSA) in the bloodstream. A PSA level above 4.0 nanograms per milliliter of blood has been used as the traditional cutoff to suggest the possibility of prostate cancer (though experts could easily have picked a 5.0 cutoff many years ago). Screening means testing healthy individuals to see if they might have hidden cancer.
The data on which the USPSTF based its new recommendation for PSA screening is similar to the data it used for its prior recommendation in 2012. No study has shown that the test saves lives or improves the quality of life. It does not reduce mortality or extend survival in any randomized trial to date, nor when all studies are combined together.

 Let me say that again: There is no proof that PSA screening extends your life, improves the years you have, or reduces your risk of dying.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on April 13, 2017, 09:19:28
Niikaua, kuni midagi paremat analüüsi pole asemele pakkuda, võiks ikka PSA -d kontrollida.

https://www.cancer.gov/types/prostate/psa-fact-sheet (https://www.cancer.gov/types/prostate/psa-fact-sheet)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on April 13, 2017, 09:32:05
Niikaua, kuni midagi paremat analüüsi pole asemele pakkuda, võiks ikka PSA -d kontrollida.

https://www.cancer.gov/types/prostate/psa-fact-sheet (https://www.cancer.gov/types/prostate/psa-fact-sheet)

Alternatiivi ei ole jah aga hea on teada, kas aastate jooksul see referents number suureneb lubatud piires või tegu on siiski probleemiga ja sellega tuleb tegeleda. Kui nüüd uuringuid vaadata, siis 15% meestest haigestub ka madala PSA taseme juures ...

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 13, 2017, 22:14:01

http://sci-fit.net/2017/collection-supplement-vitamin-studies/ (http://sci-fit.net/2017/collection-supplement-vitamin-studies/) Collection Of 250+ Studies: Supplements, Vitamins, Bioavailability, Micronutrients
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 15, 2017, 12:21:59


Inter-set rest should be full rest, study suggests - Walking may impair recovery (Ouelette. 2016) -- In contrast to previous research, a new study by Ouellette, et al. that compared the effects of seated, supine, and walking interset rest strategies on work rate found that male and female members of a CrossFit® community (male n = 5, female n = 10) who performed a strenuous training session designed to enhance work capacity (cardiovascular and + muscular endurance exercises) achieved higher work rates on when they were lying supine on the floor and/or sitting on a flat bench than when they walked on a treadmill (velocity 0.67 m/s).


The individual work rate of the subjects was calculated for each of the three training session by summing session joules of work and dividing by the time to complete the training session (joules of work per second).


Low(er) Carb CrossFitters May be Missing Out | 11.1% vs. 4% Rep Increase With 6-8g/kg CHO in 12-Min Rohoi Test | more
Data were also collected during the interset rest periods (heart rate
, respiratory rate [RR], and volume of oxygen consumed) and were used to explain why one rest strategy may positively impact work rate compared with another. Statistical analyses revealed significant differences (p ≤ 0.05) between the passive and active rest strategies, with the passive strategies allowing for improved work rate (supine = 62.77 ± 7.32, seated = 63.66 ± 8.37, and walking = 60.61 ± 6.42 average joules of work per second). A complete analysis of the data does also reveal that the passive strategies resulted in superior HR, RR, and oxygen consumption recovery.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 17, 2017, 17:41:14
https://sciencebasedmedicine.org/pass-the-salt-but-not-that-pink-himalayan-stuff/ (https://sciencebasedmedicine.org/pass-the-salt-but-not-that-pink-himalayan-stuff/)

Table salt is fortified with iodine and is a highly effective way to prevent iodine deficiency and goiter.

Himalayan salt. ...  Even if this analysis is accurate, it is meaningless for health and if anything is worrisome. The amount of minerals in it is too minuscule to make any difference, and we already get plenty of the same trace minerals from other foods. They claim that two double-blind studies were done, but no such studies are listed in PubMed. There is no evidence published in peer-reviewed journals that replacing white salt with pink salt makes a shred of difference or leads to any improvement in health.

If you read down the list of minerals, you will notice that it includes a number of radioactive substances like radium, uranium, and polonium. It also includes substances that act as poisons, like thallium. I wouldn’t be worried, since the amounts are so small; but if anyone believes the trace amounts of “good” minerals in Himalayan sea salt are good for you, why not believe the trace amounts of poisons and radioactive elements are bad for you?

The claim that pink Himalayan salt contains 84 trace minerals may be true, but the claim that it “promotes health and wellness” is false until proven otherwise by legitimate clinical studies.


https://authoritynutrition.com/different-types-of-salt/ (https://authoritynutrition.com/different-types-of-salt/)

For this reason, the mineral content of the various salts is actually not a compelling reason to choose one salt over the other.

However… if such a study were done, I highly doubt they would find a major difference. Most of the salts are similar, consisting of sodium chloride and tiny amounts of minerals.


http://blog.thebreastcancersite.com/pink-salt/ (http://blog.thebreastcancersite.com/pink-salt/) 
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on April 18, 2017, 12:17:02
Lucas Beauchamp • 3 years ago
I have never desired to eat, much less buy, Himalayan Pink Salt, but I must point out that Dr. Hall misinterprets its spectral analysis. The analysis states the amount of every naturally occurring element except the noble gases. The salt tested had "<.0001 ppm" of radium, polonium, and uranium. It may have had none at all of any of them.

That amount, "<.0001 ppm," was the smallest amount stated in the analysis. The analysis does not show any element as completely absent because, as I&#039m sure Dr. Hall will appreciate, we have no way of determining whether an element is completely absent. In other words, the salt did not have any measurable amounts of radium, polonium, or uranium.

https://sciencebasedmedicine.org/pass-the-salt-but-not-that-pink-himalayan-stuff/
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 18, 2017, 17:43:27

dr. Spencer Nadolsky


 
I feel very strongly about this.

I used to think this was real while learning in medical school. It wasn't till I looked into this in depth that I figured out it was all a hoax.

I did the salivary testing on myself with 3 different labs at the same time. All of the numbers came back different. That didn't make sense.

My brother Dr. Karl Nadolsky is an endocrinologist and he has had many discussions with pituitary and adrenal researchers and clinicians. There is no such disorder.

Finally, a large review came out concluding no such thing --> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/)

Here is the deal, you are tired. You are feeling like shit. A practitioner tells you they know of a secret disease that they have the cure for and no other doctor does. They sell you a bunch of BS supplements and programs that don't do anything other than drain your wallet. I get it.

Find a doctor who will talk to you about your lifestyle and get a good history. Likely there is something else causing your fatigue.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 20, 2017, 15:39:23

The power of resistance training on 800kcal/d
Preservation of lean body mass with resistance training on a 800kcal/d diet for 12 week (untrained obese subjects)

https://www.ncbi.nlm.nih.gov/pubmed/10204826 (https://www.ncbi.nlm.nih.gov/pubmed/10204826)

And hypertrophy is also possible, at least in the muscle measured (full body training), with 800kcal/d for 90 days in obese women, although total LBM went down.

https://www.ncbi.nlm.nih.gov/pubmed/8379514 (https://www.ncbi.nlm.nih.gov/pubmed/8379514)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 22, 2017, 17:13:41

"Cramp Yourself to Bigger Calves: 9% Size Gain in 6 Weeks With 12 Sessions of Electrically Induced Muscle Cramps

Yes, it sounds painful; and yes, it sounds awkward, but if you are having problems growing your calves, you may still be interested to hear what scientists from the Institute of Training Science and Sport Informatics at the German Sport University Cologne did to grow the calves of fifteen male sport students between the ages of 20 and 35 years volunteered to participate in their study (Behringer. 2015).

 a 9% increased muscle in 6 weeks in subjects who train regularly (some of them play soccer which happens to be a nice calf builder, too) - that's interesting, isn't it?"

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133727/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133727/)

+ anekdoot:

"In the meantime, you can hold your last rep as long as you can in eccentric contraction (negative portion). "Long" as in 90 seconds or more, as you get as many of the fibers to fail as possible. That is the only way I got my calves to grow at all."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 23, 2017, 08:29:39

Grow up
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 24, 2017, 11:19:44

*Small studies are unlikely to have false positives.   It is well known that small studies are worse at detecting true effects; that is, they make more type II errors. Often people take this to mean that if small studies do show an effect then that effect is more likely to be real. In fact, small studies are also more likely to show a false effect; that is, they make more type I errors, proportionately, than large studies, because there aren’t as many real effects to water them down.*
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 26, 2017, 08:43:32

*Arginine - Finally good for something

You know that it won't pump you up (even though it's still used in many "pump supplements"),



but if it's used in your toothpaste, it amps up the paste's anti-caries effect.

"The arginine-containing fluoride toothpaste offers its users the opportunity to supplement mechanical plaque control with a new technology that helps maintain the natural oral flora in a state that is compatible with health, so as to retain the beneficial effects of the natural flora while significantly reducing the risk of dental caries compared to conventional fluoride toothpaste," the authors of a recent study conclude after having observed that "a novel toothpaste containing 1.5% arginine, an insoluble calcium compound, and fluoride" is superior to regular toothpaste in an unprecedented series of ten RCTs.

The results of these RCTs are summarized, and some of the details of the procedures used in the studies are clarified in order to provide an opportunity for objective assessment of their quality in the corresponding paper in the Journal of Clinical Dentistry.
 Cummins et al. "The Superior Anti-caries Efficacy of Fluoride Toothpaste Containing 1.5% Arginine." J Clin Dent. 2016 Jun;27(2):27-38. *
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 27, 2017, 14:28:04

http://journals.lww.com/nsca-jscr/Abstract/publishahead/Comparison_between_Unilateral_and_Bilateral.96009.aspx (http://journals.lww.com/nsca-jscr/Abstract/publishahead/Comparison_between_Unilateral_and_Bilateral.96009.aspx)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 27, 2017, 17:13:51

"It's well-established that the amino acid leucine is a driver of muscle protein synthesis. What happens when young men and women who are already consuming adequate protein in their diet (~1.6 g/kg) supplement with leucine during the course of a regular resistance training program? Basically, nothing. Take home: Total protein intake rules from a muscle-building standpoint; assuming you consume adequate protein, amino acid supplementation is basically just expensive urine." Brad Schoenfeld

https://www.ncbi.nlm.nih.gov/pubmed/28444456/ (https://www.ncbi.nlm.nih.gov/pubmed/28444456/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kiilakas1991 on April 27, 2017, 18:57:26
"It's well-established that the amino acid leucine is a driver of muscle protein synthesis. What happens when young men and women who are already consuming adequate protein in their diet (~1.6 g/kg) supplement with leucine during the course of a regular resistance training program? Basically, nothing. Take home: Total protein intake rules from a muscle-building standpoint; assuming you consume adequate protein, amino acid supplementation is basically just expensive urine." Brad Schoenfeld

https://www.ncbi.nlm.nih.gov/pubmed/28444456/ (https://www.ncbi.nlm.nih.gov/pubmed/28444456/)
Ei tohix uudis Olla...
Kunagi ostsin ka neid valgupulbreid ja bcca jms jama.  Mottetu toidulisandifirmade nuumamine
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on April 27, 2017, 21:43:34
"It's well-established that the amino acid leucine is a driver of muscle protein synthesis. What happens when young men and women who are already consuming adequate protein in their diet (~1.6 g/kg) supplement with leucine during the course of a regular resistance training program? Basically, nothing. Take home: Total protein intake rules from a muscle-building standpoint; assuming you consume adequate protein, amino acid supplementation is basically just expensive urine." Brad Schoenfeld

https://www.ncbi.nlm.nih.gov/pubmed/28444456/ (https://www.ncbi.nlm.nih.gov/pubmed/28444456/)

Mõned asjad alluvad kuidagi väga hästi loogikale ja uuringuid nagu poleksi vaja. Esimene asi, mis kohe meelde tuleb on Piana "munavalge kristallid". Mis juhtub, kui munavalget kõrgkuumutada? Ma pakun, et head asjad kaovad sealt kindlasti ära, kuna molekul tehakse pihuks ja põrmuks ja ei usu mina, et tänapäeva tehnoloogiga seda säästa oskab.

Selle uuringu mõttega ma olen tegelikult nõus aga et teha paikapanevaid järeldusi, peaks nägema suuremat pilti ( mitte kokkuvõtet ). Kokkuvõttest ma loen jälle välja, et Jaanus tappis Peetri ära aga kuna ainukene tunnistaja on surnud ( Peeter ), siis Jaanus on õige mees :)

Kas sa loed ainult uuringu kokkuvõtet või otsid ka "full" materjali üles ja proovid suure pildi kokku panna?

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 27, 2017, 23:10:15
Mõned asjad alluvad kuidagi väga hästi loogikale ja uuringuid nagu poleksi vaja. Esimene asi, mis kohe meelde tuleb on Piana "munavalge kristallid". Mis juhtub, kui munavalget kõrgkuumutada? Ma pakun, et head asjad kaovad sealt kindlasti ära, kuna molekul tehakse pihuks ja põrmuks ja ei usu mina, et tänapäeva tehnoloogiga seda säästa oskab.

Selle uuringu mõttega ma olen tegelikult nõus aga et teha paikapanevaid järeldusi, peaks nägema suuremat pilti ( mitte kokkuvõtet ). Kokkuvõttest ma loen jälle välja, et Jaanus tappis Peetri ära aga kuna ainukene tunnistaja on surnud ( Peeter ), siis Jaanus on õige mees :)

Kas sa loed ainult uuringu kokkuvõtet või otsid ka "full" materjali üles ja proovid suure pildi kokku panna?

A.


http://sci-hub.cc/10.1007/s00726-017-2427-0 (http://sci-hub.cc/10.1007/s00726-017-2427-0)

Võta heaks, uuri, mida Peeter tegi, et Jaanuse pahameele ära teenis ning kuidas nad tekkinud lahkheli klaarisid.

Mõnele piisab, kui kõige suurem jõmm duširuumis midagi ütleb - see peab tõde olema, mõnele, aga, kui seda teeb keegi, kes lisaks "enda kogemusele jõusaalis" igapäevaselt ka teooriaga kursis olemisele oma aja kulutab - kelle eriala ongi kas uurida seda, kuidas käitub lihas, kui seda erinevalt stimuleerida, või mida teeb organism, kui seda erinevate toitainetega varustada - st. alati ei pea ise nüanssidesse laskuma.

Infot on liiga palju, ja on hea, kui olemas inimesed, kes võtnud suure vaeva ära teha - alates neist, kes teevad katseid, kuni nendeni, kes saadud tulemusi analüüsivad ning kokku võtavad. See ongi suur pilt. St. vastupidi - kui soovid mingeid erilisi nüansse jahtida, siis võib üksikasjadesse laskuda. Tavaliselt seda nii väga tarvis ei ole, eriti meiesuguste hobi-huviliste kontekstis.

Mis puutub loogika ja munade seosesse > tihti ongi nii, et common sense ei pruugi parimat või õigeimat vastust genereerida.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 27, 2017, 23:13:54
Näed, kriitikat tuleb ka selle kohta:


Greg Nuckols
 
I'm already seeing a lot of people touting this study as proof that supplemental leucine is worthless.
I'm not seeing anyone discuss the fact that it wasn't designed to adequately answer that question.
1) 10 subjects per group
That's fine if you're expecting huge differences between groups. If you're expecting small differences between groups, that's not going to give you enough power to detect it. They said they determined their sample based on an anticipated ES of 0.5, without explaining why. I'll spare you the technical details, but that's a hopelessly optimistic expectation, which led to the study being massively underpowered.
2) As far as I can tell, the subjects were only supplemented with 3g of leucine, twice per week (the study says 3g/day, but it also says that it was post-training, which took place twice per week, so I think that means they took the leucine only after workouts on training days).
Again, I can't think of anyone who proposes that such infrequent leucine usage would do anything noteworthy (especially ES of 0.5-level-noteworthy).
I can't see the utility in drawing any conclusions whatsoever from this study. It wasn't even close to adequately powered to answer the question it was asking.


Note: I'm not arguing that leucine supplementation is effective. But I am arguing that this study is effectively a strawman. The general proposition is that leucine supplementation may have a small effect – this study was only adequately powered to detect a MUCH larger effect that anyone would reasonably expect.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on April 27, 2017, 23:39:41
Näed, kriitikat tuleb ka selle kohta:


Greg Nuckols
 
I'm already seeing a lot of people touting this study as proof that supplemental leucine is worthless.
I'm not seeing anyone discuss the fact that it wasn't designed to adequately answer that question.
1) 10 subjects per group
That's fine if you're expecting huge differences between groups. If you're expecting small differences between groups, that's not going to give you enough power to detect it. They said they determined their sample based on an anticipated ES of 0.5, without explaining why. I'll spare you the technical details, but that's a hopelessly optimistic expectation, which led to the study being massively underpowered.
2) As far as I can tell, the subjects were only supplemented with 3g of leucine, twice per week (the study says 3g/day, but it also says that it was post-training, which took place twice per week, so I think that means they took the leucine only after workouts on training days).
Again, I can't think of anyone who proposes that such infrequent leucine usage would do anything noteworthy (especially ES of 0.5-level-noteworthy).
I can't see the utility in drawing any conclusions whatsoever from this study. It wasn't even close to adequately powered to answer the question it was asking.


Note: I'm not arguing that leucine supplementation is effective. But I am arguing that this study is effectively a strawman. The general proposition is that leucine supplementation may have a small effect – this study was only adequately powered to detect a MUCH larger effect that anyone would reasonably expect.

Kohe nagu minu mõtted kirja pandud :)

Chicken (Breast, cooked)
Leucine 100g   Per breast (181g)   Per 3oz (85g)
2652mg (97% RDI)   4800mg (176% RDI)   2254mg (83% RDI)
Other Poultry High in Leucine (%RDI per 3oz, cooked): Fat Free Ground Turkey (81%), Turkey Wings (78%), Chicken Stewing Meat (77%), Turkey Breast (76%), Turkey Drumsticks (72%), Chicken Wings & Chicken

Noh, bodibilderite menüü on niigi "full of leucine"... ja miks peaks ühes teaduslikus uuringus veel seda lisaks võtma ...

OT: Palju huvitavam oleks uuring olnud nii, et mõlemad grupid tarbivad minimaalselt proteiini ja siis üks grupp on platseebo ja teine tarbib 3g leutsiini. Usun, et uuring oleks palju vettpidavam sellisel juhul. Aga noh, mina olen siin lollikene :)

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 28, 2017, 07:50:06
Kohe nagu minu mõtted kirja pandud :)

Chicken (Breast, cooked)
Leucine 100g   Per breast (181g)   Per 3oz (85g)
2652mg (97% RDI)   4800mg (176% RDI)   2254mg (83% RDI)
Other Poultry High in Leucine (%RDI per 3oz, cooked): Fat Free Ground Turkey (81%), Turkey Wings (78%), Chicken Stewing Meat (77%), Turkey Breast (76%), Turkey Drumsticks (72%), Chicken Wings & Chicken

Noh, bodibilderite menüü on niigi "full of leucine"... ja miks peaks ühes teaduslikus uuringus veel seda lisaks võtma ...

OT: Palju huvitavam oleks uuring olnud nii, et mõlemad grupid tarbivad minimaalselt proteiini ja siis üks grupp on platseebo ja teine tarbib 3g leutsiini. Usun, et uuring oleks palju vettpidavam sellisel juhul. Aga noh, mina olen siin lollikene :)

A.

Aga see ongi mõte (lihtsalt korrutame seda üle aina), et kui su menüüs on piisavalt leutsiinirohket valku (antud juhul see aminohape teemaks) (tavaliselt ka on), siis lisa märgatavat mõju ei oma. Ja kui sul on "dieet" (milles peaks valgu osakaal, arusaamatul põhjusel, madalam olema siis hakkavad, ehk, teatud lisandid rolli mängima, ning nende kasutus võib olla põhjendatud.

-------------------------------------------------------------------------------------------------------

Siin veel üks analüüs selle "laineid löönud" uuringuga seoses

Joseph Agu: Elite Nutrition Coaching - ENC
 
Does Leucine Supplementation Help Muscle and Strength Gains?
A study published a couple of days ago in the Journal Amino Acids, Aguiar and colleagues examined the effects of consuming 3g of free leucine every day alongside an eight-week, two-day/week training programme in a group of untrained men and women.
Compared to placebo, the 3g of leucine per day had no effect on strength or muscle mass; the latter assessed via ultrasound (see image for data).
These results are unsurprising for a few reasons:
1. The subjects were already consuming between 1.5-1.7 grams of protein per kilogram of body mass (i.e. it was sufficient to promote muscle and strength gain). As such, even if any additional benefit of leucine supplementation existed, it would be too minute to notice.
2. Isolated amino acids aren’t all that useful by themselves when in small doses. For example, in 2014 Churchward-Venne and colleagues demonstrated that 25g of whey (~3g of leucine), resulted in greater rates of protein synthesis compared to 6.25g of whey plus 2.2g of leucine (totalling 3g of leucine). Both conditions result in similar initial rates of protein synthesis, but because the low dose whey + leucine group lacks in overall essential amino acids compared to 25g of whey, this response is short-lived. It’s probable that 3g of free leucine by itself would perform even worse than the low dose of whey plus 2.2g of leucine.
3. Speaking of protein supplementation, most studies show a lack of effect when taken alongside structured resistance training. Indeed, a meta-analysis by Cermak et al. in 2012 demonstrated that in only 5/16 studies (~30%), young men experienced significant increases in lean body mass. When you consider that free leucine would be far less effective than adding a protein shake into someones diet, it’s no wonder it didn’t do anything.
Reference - https://goo.gl/VdXXJe
Chruchward-Venne et al. paper (Free full-text) - https://goo.gl/uX87Bi
Cermak et al. paper (Free full-text) - https://goo.gl/tqzYT7
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 28, 2017, 14:21:51

http://ajpendo.physiology.org/content/312/4/E326 (http://ajpendo.physiology.org/content/312/4/E326)

In accordance with other data in younger persons (and older persons)... more evidence that light loads stimulate MPS and hypertrophy.

Light-load resistance exercise increases muscle protein synthesis and hypertrophy signaling in elderly men
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 30, 2017, 09:42:29
You're welcome

------------------------------------------

"It doesn't matter how many people don't get it.
What matters is the people who do.
If you strive to do anything even remotely interesting, just expect a small percentage of the population to always find a way to take it personal.
Fuck em. There are no statues erected for critics."

--------------------------------------------------------------

http://www.mdpi.com/2072-6643/9/4/400/htm? (http://www.mdpi.com/2072-6643/9/4/400/htm?)  Mismatch between Probiotic Benefits in Trials versus Food Products


"However, many dosages are too low to provide the benefits demonstrated in clinical trials."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 01, 2017, 19:52:11

https://www.sciencedaily.com/releases/2016/01/160127132741.htm (https://www.sciencedaily.com/releases/2016/01/160127132741.htm)  Researchers at McMaster University have uncovered significant new evidence in the quest for the elusive goal of gaining muscle and losing fat, an oft-debated problem for those trying to manage their weight, control their calories and balance their protein consumption.


http://ajcn.nutrition.org/content/103/3/738 (http://ajcn.nutrition.org/content/103/3/738)

----------------------------------------------------------------------

".. We investigated the effects of low-load resistance training ..

 In conclusion our results suggest that acute hormonal responses, as well as chronic changes in muscle hypertrophy and strength in low-load training to failure are independent of the rest interval length.

Acute and Long-term Responses to Different Rest Intervals in Low-load Resistance Training (PDF Download Available). Available from: https://www.researchgate.net/publication/311705036_Acute_and_Long-term_Responses_to_Different_Rest_Intervals_in_Low-load_Resistance_Training (https://www.researchgate.net/publication/311705036_Acute_and_Long-term_Responses_to_Different_Rest_Intervals_in_Low-load_Resistance_Training) [accessed May 1, 2017].
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 02, 2017, 18:13:06

Will Brink
 
FROM THE "NO SH&% SHERLOCK" FILES
What an odd case report. BBers use AAS and other chems, supps, and go through phases of bodycomp, all of which is not conducive to long term health. Who knew?!  ;)

BTW, evidence based and bodybuilding is generally an oxymoron...

Nutrition, Pharmacological and Training Strategies Adopted by Six Bodybuilders: Case Report and Critical Review.
Gentil P, et al. Eur J Transl Myol. 2017.
Abstract
The purpose of this study was to report and analyze the practices adopted by bodybuilders in light of scientific evidence and to propose evidence-based alternatives. Six (four male and two female) bodybuilders and their coaches were directly interviewed.
According to the reports, the quantity of anabolic steroids used by the men was 500-750 mg/week during the bulking phase and 720-1160 mg during the cutting phase. The values for women were 400 and 740 mg, respectively. The participants also used ephedrine and hydrochlorothiazide during the cutting phase. Resistance training was designed to train each muscle once per week and all participants performed aerobic exercise in the fasted state in order to reduce body fat.
During the bulking phase, bodybuilders ingested ~2.5 g of protein/kg of body weight. During the cutting phase, protein ingestion increased to ~3 g/kg and carbohydrate ingestion decreased by 10-20%. During all phases, fat ingestion corresponded to ~15% of the calories ingested. The supplements used were whey protein, chromium picolinate, omega 3 fatty acids, branched chain amino acids, poly-vitamins, glutamine and caffeine. The men also used creatine in the bulking phase. In general, the participants gained large amounts of fat-free mass during the bulking phase; however, much of that fat-free mass was lost during the cutting phase along with fat mass.
Based on our analysis, we recommend an evidence-based approach by people involved in bodybuilding, with the adoption of a more balanced and less artificial diet. One important alert should be given for the combined use of anabolic steroids and stimulants, since both are independently associated with serious cardiovascular events. A special focus should be given to revisiting resistance training and avoiding fasted cardio in order to decrease the reliance on drugs and thus preserve bodybuilders' health and integrity.

https://www.ncbi.nlm.nih.gov/m/pubmed/28458804/ (https://www.ncbi.nlm.nih.gov/m/pubmed/28458804/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 03, 2017, 09:26:07

http://gcperformancetraining.com/gc-blog/concurrent-training (http://gcperformancetraining.com/gc-blog/concurrent-training)

Concurrent Training is the combination of resistance and endurance training in a periodized program to maximize all aspects of physical performance. This article will review the science behind concurrent training and help you get the most out of your training sessions.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on May 03, 2017, 09:46:07
"Science is just a belief, man"-inimestele, keda ikka leidub siin.

Greg Nuckolsi FB-st:

Something I butt up against a lot is the idea that it's pointless to spend time learning the science of training, because there are studies that can be used to support essentially any position.
However, that misses the forest for the trees.
Individual studies can come to contradictory results, but generally the whole body of literature is pretty consistent. There may be 8 studies reaching one conclusion, and one study reaching the opposite conclusion. The one outlier study mostly likely came from random variation. It's not necessarily "wrong," but it doesn't supersede the research consensus. If someone's using that single study to support their position, it's not that there's a problem with science – there's a problem with that person's understanding of that body of literature.
Methodology is also important; you may have one study with a population of serious athletes using a program that looks similar to how people actually train reaching one conclusion, and another study with an untrained population using a contrived program that doesn't at all resemble how people actually train coming to another conclusion – in that case, there's disagreement in the research, but there's a clear reason for the disagreement, and it would be reasonable to put more stock in the results of the first study.
For a good example of the latter issue, compare Schoenfeld et al (2015) to Holm et al (2008) – they'll be linked in the first comment.
Both studies compared low load training to moderate load training, but Schoenfeld used trained subjects and a training program resembling the way people actually train, and Holm used untrained subjects, and the low-load training group used the weirdest damn training program I've ever seen in a study: 10 sets of 36 single repetitions with 5 seconds between reps and 3 minutes between "sets," with 15.5% of 1RM.
They reached different conclusions, but that doesn't mean one is "right" and one is "wrong." There are clear reasons for the different conclusions, but the Schoenfeld study is clearly more applicable for us.
tl;dr there's disagreement in the literature about a lot of subjects, but the overall picture is pretty consistent for most topics, and when studies reach different conclusions, it's important to remember that methodological differences mean that not all studies are equally applicable.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 08, 2017, 14:58:01

http://onlinelibrary.wiley.com/doi/10.1111/cpf.12440/full (http://onlinelibrary.wiley.com/doi/10.1111/cpf.12440/full)

These findings suggest that evening protein consumption is associated with greater leg lean mass and knee extensor strength when compared to afternoon protein consumption. Based on these findings, we cautiously hypothesize that there may be a circadian rhythm in muscle protein metabolism.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: aleks144 on May 08, 2017, 15:13:11
Huvipärast- kas ise trenni ka teed?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 08, 2017, 16:13:57

Ikka, nii palju, kui selleks eeldust, võimalusi ja oskust on.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 08, 2017, 20:11:18

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414134/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414134/)

Conclusions

Six weeks of low-repetition, light-load power training improved pelvis BMD and knee extensor strength in postmenopausal women with sarcopenia. Since this training program does not require high-load exercise and is therefore easily implementable as daily exercise,....
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 09, 2017, 18:29:26

http://physiqonomics.com/8-reasons-calorie-deficit/ (http://physiqonomics.com/8-reasons-calorie-deficit/) Reasons You’re Not Losing Fat in a Calorie Deficit
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 09, 2017, 21:20:38

https://www.ncbi.nlm.nih.gov/pubmed/28151781 (https://www.ncbi.nlm.nih.gov/pubmed/28151781) 

Eccentric overload boosts subsequent concentric squat performance, study shows

"Eccentric overload enhanced concentric velocity and power; therefore, it can be used by strength coaches and athletes during the power phase of a training program. It can also be used to prescribe supramaximal loads and could be a tool to supplement the clean exercise because the front squat is a precursor."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 09, 2017, 22:41:48

http://www.bodyrecomposition.com/training/two-a-day-training-in-the-weight-room-part-1.html/ (http://www.bodyrecomposition.com/training/two-a-day-training-in-the-weight-room-part-1.html/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 09, 2017, 23:45:21

"Two fundamental errors:
1) Assuming that what works for you will work for everyone else.
2) Assuming that what works on average will work for every individual.
"Bros" often commit the first error, and tend to react poorly when they're called on it by sciency folks.
Sciency folks (people who apply research uncritically, at least) often commit the second error, and tend to react just as poorly as the "bros" when called out on it.
Be vigilant about avoiding both issues."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 12, 2017, 14:28:00

Jason Lehndorf
 
Strength development doesn't require extreme volume and finishers.
This will actually hinder your gainz in myofibrillar hypertrophy with excessive breakdown and recovery/repair issues with ongoing training especially when combined with sport specific demands/volume.
Also possibly causing fatigue or wear and tear leading to possible minor or major injury.


Glorification of workouts that kill you shows poor programming and coaching.

Minimum amount of work for maximum gain is key as we should chase performance not fatigue.



Lower body strength session....simple and effective.

Preparation:

+ Raising core temperature (bike 8min)
+ Hip and glute activation (mini band drills)
+ Dynamic stretching and mobility through the chain (T-spine to ankles)
+ 2 warm up sets of 4reps @ 60-70% 1RM
(With both exercises)

Working sets:

1. High box squats
4x4 reps @ 85% 1RM
2:30min set rest

2. Block DLs (hinge pull)
4x4 reps @ 85% 1RM
2:30min set rest



Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kingpool on May 12, 2017, 14:46:31
Kas see nagu rohkem twitteri moodi sul siin? :)

Tweedid, säutsud  ???
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 12, 2017, 15:33:16

Mis silma jääb, ja huvitav tundub, seda võib ju edastada. Ehk ei saa internet veel täis.

* Mart Laar interneti tsenseerimisest: mina ei kustutanud, ruum sai otsa...


http://www.youtube.com/watch?v=JFsz1df7030 (http://www.youtube.com/watch?v=JFsz1df7030)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 15, 2017, 09:08:03

More D-isappointing data: One-year treatment with high-dose vitamin D has no effect on muscular strength, balance or quality of life in postmenopausal women with osteopenia or osteoporosis as compared to standard-dose.

A 12-month randomized, double-blind, controlled trial where the participants received daily elemental calcium (1,000 mg) plus vitamin D3 (800 IU). In addition, the participants were randomized to receive either capsules with vitamin D3 (20,000 IU) or matching placebos to be taken twice a week.
Patients
297 postmenopausal women with osteopenia or osteoporosis participated.
Measurements
Muscle strength (handgrip and knee extensor strength), balance (tandem test) and quality of life (EQ-5D) were measured at baseline and after 12 months. The subjects were genotyped for SNPs related to vitamin D metabolism.
Results
Of the 297 included women, 275 completed the study. Mean serum 25(OH)D levels dramatically increased in the high-dose group (from 64.7 to 164.1 nmol/l; p<0.01), while a more moderate increased was observed in the standard-dose group (from 64.1 to 81.8 nmol/l; p<0.01). There was no significant difference between the groups in change in muscular strength, balance or quality of life over the intervention period.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 15, 2017, 13:03:26
http://journals.lww.com/nsca-jscr/Abstract/2017/05000/Effects_of_Cold_Water_Immersion_and_Contrast_Water.32.aspx (http://journals.lww.com/nsca-jscr/Abstract/2017/05000/Effects_of_Cold_Water_Immersion_and_Contrast_Water.32.aspx)


http://www.fasebj.org/content/31/1_Supplement/lb735.short (http://www.fasebj.org/content/31/1_Supplement/lb735.short)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 15, 2017, 15:40:58

"Kinesio taping does not appear to have a beneficial effect on pain when compared with sham treatment. Based mostly on studies of healthy populations, there are inconsistent results for other outcome measures such as ROM, strength, muscle activity and proprioception.

This systematic review has serious methodological limitations that compromise the reliability of the conclusions. Clinicians should look to other sources of information in determining whether or not to apply this intervention.

At present there appears to be little high quality evidence on which to assess the effectiveness of kinesio taping, it is hoped that future research will clarify the situation."

Ref:.
Kamper SJ, Henschke N. Kinesio taping for sports injuries. Br J Sports Med. 2013 Nov;47(17):1128-9.

“There was no substantial evidence to support the use of KT for improvements in other musculoskeletal outcomes (pain, ankle proprioception or muscle activity).”

Ref.:
Sports Med. 2012 Feb 1;42(2):153-64.Kinesio taping in treatment and prevention of sports injuries: a meta-analysis of the evidence for its effectiveness.Williams S1, Whatman C, Hume PA, Sheerin K.

“When used for a range of musculoskeletal conditions, Kinesio Taping had no benefit over sham taping/placebo and active comparison therapies,the benefit was too small to be clinically worthwhile, or the trials were of low quality. Therefore, current evidence does not support the use of Kinesio Taping for musculoskeletal conditions. Some authors concluded that Kinesio Taping was effective when their data did not identify significant benefit.”

Ref.:
J Physiother. 2014 Mar;60(1):31-9. Epub 2014 Apr 24. Current evidence does not support the use of Kinesio Taping in clinical practice: a systematic review.Parreira Pdo C1, Costa Lda C1, Hespanhol Junior LC1, Lopes AD1, Costa LO2.

“Our systematic review found insufficient evidence for or against the use of KT to improve pain, function, perfor- mance, and time to return to play following musculoskel- etal injury. The number of high-quality, consistent studies available is limited, and this topic therefore warrants further research with higher levels of evidence, larger sample sizes, powered outcomes, and longer follow-up times to show the effect—or lack thereof—of KT. There is also almost no available evidence regarding the use of KT to improve return to play.”

Ref.:
Phys Sportsmed. 2012 Nov;40(4):33-40. doi: 10.3810/psm.2012.11.1986.A systematic review of the effectiveness of kinesio taping for musculoskeletal injury.Mostafavifar M1, Wertz J, Borchers J.

“Patients with acute WAD receiving an application of Kinesio Taping, ap- plied with proper tension, exhibited statistically significant improvements immediately following application of the Kinesio Tape and at a 24-hour follow-up. However, the improvements in pain and cervical range of motion were small and may not be clinically meaningful.”

Ref.:
J Orthop Sports Phys Ther. 2009 Jul;39(7):515-21. Short-term effects of cervical kinesio taping on pain and cervical range of motion in patients with acute whiplash injury: a randomized clinical trial.González-Iglesias J1, Fernández-de-Las-Peñas C, Cleland JA, Huijbregts P, Del Rosario Gutiérrez-Vega M.

“Nonelastic sports tape may enhance dynamic muscle support of the ankle. The efficacy of Kinesio Tape in preventing ankle sprains via the same mechanism is unlikely, as it had no effect on muscle activation of the fibularis longus.”

Ref.:
J Orthop Sports Phys Ther. 2011 May;41(5):328-35. doi: 10.2519/jospt.2011.3501. Epub 2011 Jan 5.Effects of kinesio tape compared with nonelastic sports tape and the untaped ankle during a sudden inversion perturbation in male athletes.Briem K1, Eythörsdöttir H, Magnúsdóttir RG, Pálmarsson R, Rúnarsdöttir T, Sveinsson T.
J Sci Med Sport. 2016 Feb;19(2):109-12. doi: 10.1016/j.jsams.2015.01.010. Epub 2015 Feb 7.
Facilitatory and inhibitory effects of Kinesio tape: Fact or fad?
Cai C1, Au IP1, An W1, Cheung RT2.

Physiother Theory Pract. 2013 May;29(4):259-70. doi: 10.3109/09593985.2012.731675. Epub 2012 Oct 22.
The clinical effects of Kinesio® Tex taping: A systematic review.
Morris D1, Jones D, Ryan H, Ryan CG.
http://www.ncbi.nlm.nih.gov/pubmed/23088702 (http://www.ncbi.nlm.nih.gov/pubmed/23088702)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 17, 2017, 17:04:03

"There is a huge body of research exploring the post-activation potentiation (PAP) effect. Much of it relates to the acute (immediate) effects of performing heavy back squats on subsequent athletic performance, such as vertical jumping.

While scientifically very interesting, this literature has only limited applications. After all, it is difficult to see how athletes might perform heavy back squats prior to either 1️⃣ competitive performances, or 2️⃣ individual plyometric exercises during training.

On the other hand, this important study shows that there is also a PAP effect arising from performing just 2 drop jumps from a 43cm box prior to heavy back squats."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 18, 2017, 18:16:23

RESULTS: Administration of GH significantly increased lean body mass (p<0.01) and decreased fat mass (p<0.01). In addition, GH increased the exercising levels of glycerol (p=0.01) and free fatty acids (p<0.01), but did not alter the respiratory quotient during exercise (p=0.30). GH significantly increased anaerobic exercise capacity (p<0.01) in the only study which investigated this, but did not over weeks to months improve muscle strength (p=0.36) or maximum oxygen uptake (p=0.89).

CONCLUSION: GH administration elicits significant changes in body composition, but does not increase either muscle strength or aerobic exercise capacity in healthy, young subjects.

Hermansen K, Bengtsen M, Kjaer M, Vestergaard P, Jorgensen JOL. Impact of GH administration on athletic performance in healthy young adults: A systematic review and meta-analysis of placebo-controlled trials. Growth Horm IGF Res 2017;34:38-44.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 22, 2017, 18:26:04

The present study examined the effects of nighttime casein supplementation in resistance-trained subjects. In brief, there was no difference in any parameter measured (i.e., body composition or performance) whether supplemental casein protein was consumed in the morning or nighttime. Our study confirms prior work in our lab, which shows that in the absence of a training regimen change, the mere addition of dietary protein has neutral effects on measures of body composition or performance (2, 3).


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421981/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421981/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 24, 2017, 20:45:02
http://sci-hub.cc/10.1002/mus.25696 (http://sci-hub.cc/10.1002/mus.25696)

"Muscle growth: To infinity and beyond?"

* Strength increases following training are thought to be influenced first by neural adaptions, and
second by large contributions from muscle growth. This is largely based on the idea that muscle
growth is a slow process and a plateau in muscle growth would substantially hinder long term
increases in strength.


* The American College of Sports Medicine (ACSM) recommends an individual lift external loads
between 70-85% of their one repetition maximum (1RM) to increase muscle size 1
.
It has become increasingly clear, however, that a variety of alternative external loads can increase
muscle size.

*Low loads to failure (i.e. 30% 1RM)

*low loads with blood flow restriction (10-30% 1RM)

*isokinetic training

 and

*even training without an external load (provided sufficient local tension is achieved, i.e. mechanotransduction) have all been shown to increase muscle size in a manner similar to high load training.


* Our review highlights that muscle
growth may not be a slow process and may occur relatively early in a training program. This
could suggest the following points: 1) the muscle growth that occurs quickly is not muscle
growth but edema, although we have provided a rationale to the contrary; 2) the muscle growth
that occurs soon after a training program is either not contributing to strength or is detectable but
not large enough to meaningfully impact strength. However, this would also imply that an
increase in muscle size is causative for an increase in strength, a point for which little direct
evidence and one that has been recently challenged; and 3) the model of neural adaptations first
followed by large contributions of muscle growth to strength would suggest that a plateau in
muscle growth would largely hinder an individual’s ability to increase strength, yet it is
commonly observed that muscle size plateaus relatively early into a training program despite
continued increases in strength.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 26, 2017, 12:15:58

https://www.instagram.com/p/BUcmT0yBJfi/ (https://www.instagram.com/p/BUcmT0yBJfi/)

Behind the neck pulldowns can be seen in a lot of gyms around the world - but is there a unique benefit to doing them this way as opposed to doing a regular pull down?
#
When we look at EMG studies on lat activation (which is often the purpose of including a pulldowns movement in a training programme) the studies tend to show no difference.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: treenija123 on May 26, 2017, 17:22:59
http://suppversity.blogspot.fi/2011/07/suppversity-emg-series-latissimus.html (http://suppversity.blogspot.fi/2011/07/suppversity-emg-series-latissimus.html)

Siin jällegi on vahe kuskil 11%, ette ja kukla taha tõmmetega. Parim siis ette tõmbed kitsa haardega ja peopesad näo poole ja keha 45´ taha kallutada... Võta näpust :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 27, 2017, 10:50:03

http://tau.amegroups.com/article/view/13624/14797 (http://tau.amegroups.com/article/view/13624/14797)

Testosterone Deficiency in Adults and Corresponding Treatment Patterns Across The Globe
The global prevalence of testosterone deficiency (TD) ranges from 10-40%. The actual diagnosis of TD is controversial, as a wide range of total testosterone (TT) thresholds are used for diagnosis (200-400 ng/dL), and physicians differ in their emphasis placed on clinical symptoms.
There are also significant global differences in the prescription patterns of testosterone replacement therapy (TRT). In the United States, prescription of TRT is significantly higher than the rest of the world, increasing 3-fold over the last 10 years and more so in eugonadal men. The majority of treating physicians emphasizes clinical symptomology of TD over laboratory values, and up to one-fourth of their patients do not even have serum testosterone levels. There are significant inter-physician differences in willingness to prescribe TRT in the setting of prostate cancer.
Data is scarce on testosterone prescribing patterns in Africa, Asia, and the Middle East. More literature is needed to better characterize how physicians from different regions diagnose TD.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 29, 2017, 12:30:17

https://www.ncbi.nlm.nih.gov/pubmed/28419159 (https://www.ncbi.nlm.nih.gov/pubmed/28419159)

CONCLUSIONS:
Our findings indicated that potassium supplementation is a safe medication with no important adverse effects that has a modest but significant impact BP and may be recommended as an adjuvant antihypertensive agent for patients with essential hypertension.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 09, 2017, 19:47:13

1234
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 12, 2017, 22:00:28
http://journals.lww.com/nsca-jscr/Abstract/publishahead/Partial_range_of_motion_exercise_is_effective_for.95936.aspx (http://journals.lww.com/nsca-jscr/Abstract/publishahead/Partial_range_of_motion_exercise_is_effective_for.95936.aspx)

These results suggest that intramuscular hypoxia might facilitate muscular hypertrophy with PRE being more effective than FRE.

PRE - Partial range of motion FRE - Full range of motion

-------------------------------------------

* provides speculation that maintaining constant tension on muscle enhances results

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 12, 2017, 22:08:40

http://journal.frontiersin.org/article/10.3389/fphys.2017.00390/full (http://journal.frontiersin.org/article/10.3389/fphys.2017.00390/full)

BCAA alone stimulate protein synthesis following resistance training, but 50 % less effectively than whey protein, and all essential amino acids would be needed for a maximal response of muscle protein synthesis.
Muscular protein synthesis after an intake of 5.6 grams of BCAA following a leg workout was only 22 % higher than placebo.

Despite their popularity as supplements, this was the first study that has investigated the impact of isolated branched-chain amino acids (BCAA's) on muscle protein synthesis (MPS) rates.

The ingestion of 5.6 g BCAA resulted in a 22% increase in MPS.

This increase in MPS is relatively little.

When you consume about 20-25 g whey protein (which would provide approximately the same amount of BCAA), you would get approximately double the increase in MPS.

These data suggest that you need a full complement of the EAA to get a maximal increase in MPS.


So BCAAs on their own are NOT super effective.

And previous research has suggested that the addition of BCAAs to protein is not as effective as only adding the BCAA LEUCINE on its own (the other two BCAA appear to compete for absorption), or simply consuming more protein.

In other words, is doesn't seem there are conditions in which BCAA supplementation is the preferred choice if your goal is to maximize MPS.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 16, 2017, 12:01:04

http://suppversity.blogspot.com.ee/2017/06/will-partial-reps-give-you-those.html (http://suppversity.blogspot.com.ee/2017/06/will-partial-reps-give-you-those.html)

http://bayesianbodybuilding.com/keep-tension-muscles/ (http://bayesianbodybuilding.com/keep-tension-muscles/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 23, 2017, 10:14:23

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5422691/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5422691/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 24, 2017, 14:37:44

"Squatting Shoes W/ Raised Heel = More GymBro'cious Claims that'll Make You Waste Your Money -- Heel-Raised Foot Posture Does Not Affect Trunk and Lower Extremity Biomechanics During Barbell Back Squat in Recreational Weightlifters.
It is claimed that weightlifting shoes with a raised heel may lead to a more upright trunk posture, and thus reduce the risk of back injuries during a barbell back squat. These proclaimed biomechanical effects have not been thoroughly investigated. A recent study that compared the lower extremity biomechanics during barbell back squats in 3 foot postures shows - that's as 90% of the marketin' claims in the fitness community 100% bogus.
14 recreational weightlifters (7 male and 7 female) between the ages of 18-50 performed barbell back squats in 3 conditions (barefoot on a flat surface, barefoot on a heel-raised platform, and wearing heel-raised weightlifting shoes) at 80% of their 1-RM. Surface electromyography (EMG) was used to assess the activation of the knee extensors and paraspinal muscles at L3 and T12 spinal levels. A 3D motion capture system and an electrogoniometer recorded the kinematics of the thoracic spine, lumbar spine, and knee during the back squat to a depth where the hip was at least at the same level to the knee.
Results indicated that none of the heel-raised foot postures significantly affected trunk and lower extremity muscle activation [thoracolumbar paraspinal (p=0.52), lumbar paraspinal (p=0.179), knee extensor (p=0.507)] or the trunk angles [thoracolumbar spine (p=0.348), lumbar spine (p=0.283)] during the squat.
"Our results demonstrated that during barbell back squats, heel-raised foot postures do not significantly affect spinal and knee extensor muscle activations, and trunk and knee kinematics. Heel-raised weightlifting shoes are unlikely to provide significant protection against back injuries for recreational weightlifters during the barbell back squat," the scientists conclude."

Lee, Szu-Ping; et al. "Heel-Raised Foot Posture Do Not Affect Trunk And Lower Extremity Biomechanics During A Barbell Back Squat In Recreational Weightlifters." Journal of Strength & Conditioning Research: Post Acceptance: June 19, 2017 - doi: 10.1519/JSC.0000000000001938
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 26, 2017, 16:19:48
(Super-)slow training and its inferior effects on early-phase satellite cell and myonuclear domain adaptation (Herman-Montemayor. 2015) --

Herman-Montemayor, Jennifer R., et al. "Early-phase satellite cell and myonuclear domain adaptations to slow-speed versus traditional resistance training programs." Journal of strength and conditioning research/National Strength & Conditioning Association

The purpose of one of the latest studies from the Rocky Vista University was to identify adaptations in satellite cell (SC) content and myonuclear domain (MND) after 6-week slow-speed vs. “normal-speed” resistance training programs.

To this ends, thirty-four untrained women were divided into slow speed (SS), traditional strength (TS), traditional muscular endurance (TE), and nontraining control (C) groups. The ladies performed a leg work consisting of three sets of each of the following exercises twice per week in the first and thrice per week in the fifth week: Leg press, squat, and knee extensions. To investigate how the way these workouts were performed would affect the adaptive response, the scientists randomly assigned their subjects to four different groups:
The Super-Slow (SS) group performed 6– 10 repetition maximum (6–10RM) for each set with 10-second concentric (con) and 4-second eccentric (ecc) contractions for each repetition.
The Traditional Strength (TS) group and the Traditional Muscular Endurance (TE) group who performed 6–10RM and 20–30RM, respectively, at “normal” speed (1–2 seconds per con and ecc contractions).
The sedentary control group (C) which did not work out at all.
To allow for a similar number of reps in the TS and SS group, the intensity (=weight used) in the SS group was reduced to the same 40–60% of the 1RM that was also used in the TE group. The TS group, on the other hand trained at 80–85% 1RM.
What do the changes in fiber type satellite cell increases actually tell us? Unfortunately, the answer to this question is by no means straight forward. In conjunction with the overall increase in domain sizes, cross sectional fiber size and myonuclear domain numbers (see Figure 1) the increased satellite cell recruitement in the traditional training group does yet support its superiority over super-slow training (learn more about satellite cells).
I know that this is not ideal, but there's no way you do 6-10 reps with a time-under-tension (TUT) of 10-0-4 with the same weight you'd do 6-10 reps at a normal TUT of 1-0-1 or 2-0-2, accordingly, the results the scientists' analysis of the pretraining and posttraining muscle biopsies the authors analyzed for fiber cross-sectional area, fiber type, SC content, myonuclear number, and MND still have practical relevance.

And what does the scientists' analysis tell us? Well, along with the data in Figure 1, the exclusive increase in satellite cell content of type I, IIA, fibers (IIX and IIAX increased in both SS and TS, but not TE or control) that was observed in the traditional strength (TS) training group appears to confirm the superiority of this way of training when it comes to lying the foundations of further myonuclear domain growth (learn more in the "Muscle Hypertrophy 101").

The fact that myonuclear domain increases of type I, IIAX, and IIX fibers occurred exclusively in the TS, yet not in the SS group, where only the domains of the type IIA fibers increased, does still appear to confirm the common prejudice that - for the average trainee - training at higher times under tension (TUTs) does not offer benefits that suggest faster or more robust size gains.
Compared to strength-endurance training, however, super-slow training is still the better option.

On a "per load basis" it is thus more effective to do fewer reps slower vs. more reps at a normal speed if your goal is to "grow"
muscle.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 27, 2017, 16:38:13

http://sci-fit.net/2017/bodybuilding-study-collection/ (http://sci-fit.net/2017/bodybuilding-study-collection/)


Collection Of 70+ Bodybuilding Studies: Nutrition, Health, Contest Prep

Summary And Overview:

*Many bodybuilders use anabolic steroids despite long-term health concerns

*Protein requirements for bodybuilders are in all likelihood higher than population recommendations

*Common supplements include protein powder, creatine, “fat burners”, multivitaminerals, fish oil, BCAAs, caffeine, and more. Some of these supplements have more evidence for benefits than others.

*Some bodybuilders supplemented too much: “intakes of some micronutrients were excessive (~1000% of US Recommended Dietary Allowance) and above the tolerable upper limit.” (Spendlove et al., 2015)

*Bodybuilders may be more prone to body dissatisfaction and excessive worrying about general appearance, muscle mass, and body fat

*Muscle loss, mood disturbance, and hormonal imbalances may occur during restrictive contest prep. Especially as body fat drops to low levels (i.e. below ~5-8% in men): “severe energy restriction to extremely low body energy reserves decreases significantly the concentrations of 3 anabolic pathways despite high protein intake” (Maestu et al., 2010)

*“Bodybuilders partake in a multitude of practices that may place them in high-risk health categories” (Kleiner et al., 1990)
Eating disorders can be an issue for both men and women, but the disorders might show themselves differently

*Muscle dysmorphia is the condition where individuals “interpret their body size as both small or weak even though they may look normal or highly muscular” (Foster et al., 2015). “It remains unclear whether these characteristics are exacerbated by bodybuilding, or whether individuals with these characteristics are attracted to the bodybuilding context.” (Mitchell et al., 2016)

*Several research groups now suggest that muscle dysmorphia may be influenced and perhaps caused by bullying, negative comments about ones body, etc.

*Check out the recommendations section for practical tips
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 04, 2017, 12:04:34
http://journals.lww.com/acsm-msse/Abstract/publishahead/Effects_of_Two_Years_of_Calorie_Restriction_on.97174.aspx (http://journals.lww.com/acsm-msse/Abstract/publishahead/Effects_of_Two_Years_of_Calorie_Restriction_on.97174.aspx)

Purpose: Calorie restriction (CR) improves health span and delays age-related diseases in many species.

Results: The CR group achieved an average 11.9 +/- 0.7% CR during the 2y intervention. Body weight decreased in CR (-7.7 +/- 0.4 kg), but not AL (+0.2 +/- 0.5 kg).

 Strength results in CR were similar, with decreases in absolute flexor and extensor strength,

but increases when expressed relative to body mass.

No changes were observed for VO2max expressed relative to lean body mass or leg lean mass.

Conclusions: Two years of modest CR without a structured exercise component did not appear to compromise aerobic capacity in healthy non-obese adults. The clinical implications of the observed changes in VO2max and muscle strength will be important to explore in future studies.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 06, 2017, 15:25:49

http://jamanetwork.com/journals/jama/fullarticle/2636710 (http://jamanetwork.com/journals/jama/fullarticle/2636710) Can a Diet That Mimics Fasting Turn Back the Clock?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 12, 2017, 10:43:51

Traditionally, bodybuilders have used short rest periods between sets of strength training exercise to increase fatigue, and to produce a greater muscle pump.
Importantly, it has been suggested that the cellular swelling effect that occurs during a muscle pump could produce a signaling cascade that increases muscular hypertrophy.
However, as this study shows, both muscle protein synthesis and mTOR signaling are reduced by using short rest periods, which indicates that the practice of taking short rests may not actually be optimal for muscle growth after all.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 12, 2017, 18:47:51

http://bjsm.bmj.com/content/early/2017/07/11/bjsports-2017-097608 (http://bjsm.bmj.com/content/early/2017/07/11/bjsports-2017-097608)  A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET.

With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 17, 2017, 18:35:56

https://www.ncbi.nlm.nih.gov/pubmed/28704882 (https://www.ncbi.nlm.nih.gov/pubmed/28704882)

Translation:

Strength then Endurance training -> better muscular results when done in evening compared to morning
Endurance then strength training -> better endurance results regardless of time
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 17, 2017, 22:40:39

https://www.ncbi.nlm.nih.gov/pubmed/28704311 (https://www.ncbi.nlm.nih.gov/pubmed/28704311)

Squat and DL equal for central fatigue and Squat>DL for peripheral fatigue
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 18, 2017, 09:10:03

https://suppversity.blogspot.com.ee/2017/07/less-frequent-meals-and-eating-most.html


Less Frequent Meals and Eating Most Calories Early in the Day May Prevent Body Fat from Accumulating Over Years
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 18, 2017, 22:54:02

A new study suggests that it is not necessary to train to failure for muscle hypertrophy or strength gains.
Short version:
- total training volume again appears very important for muscle hypertrophy
- you don't need to take every set to failure to make gains, keeping a couple reps in the tank on each set can also be effective if you compensate by increasing the number of sets
Long version:
Should every set you do in the gym be balls to the wall? In other words, trying to grind out reps until you really cannot move the weight anymore. Or is lifting heavy, but leaving a couple of reps in the tank also effective?
Instinctively, you might assume that going to failure should be more effective because you're really giving a maximal stimulation to the muscle and thereby forcing it to adapt, right?
But training to failure may also have some drawbacks. For example, training to failure tends to decrease the performance on subsequent sets and thereby lower the total amount of work done in the entire training session. In addition, it is also associated with neuromuscular fatigue, that might contribute to overtraining (basically being burned out from training so much/intense). So the question becomes, do the possible positives outweigh possible negatives?
In this study, healthy young women trained for 10 weeks. They were divided into 3 groups:
1) RF: 3 sets of repetitions to failure
2) RNFV: 4 sets of repetitions not to failure (7 reps)
3) RNF: 3 sets of repetitions not to failure (7 reps)
So the RNFV group was volume matched with the RF group, they just did the volume in 4 submaximal sets compared to 3 all out sets. The RNF simply did 3 sub-max sets.
All groups trained with 70% of their 1RM (the maximal weight you can lift for 1 repetition). Before the intervention, the groups could do about 10 reps with their 70% 1RM.
Both the RF and the RNFV group significantly increase muscle thickness (17.5 and 8.5%, respectively). The RNF group had no significant increase in muscle thickness 2.1%).
Training volume was matched in RF and RNFV, and higher when compared to the RNF group. This suggests that total training volume may be more important than how the volume is achieved (i.e. going to failure or not). But we should be careful to extrapolate that beyond the context of this study: the sets not taken to failure left a couple of reps in the tank but are still fatiguing/challenging. It can be questioned how effective 5 reps would be with a weight you can lift 30 times even if you do many sets with it to accumulate volume.
Also interesting that the RF had pretty much double the increase in muscle thickness compared to the RNFV volume group just based on the percentage increases: 17.5% vs 8.5%. Perhaps there is a benefit to going to failure?
There were no differences in strength or muscle endurance gains between treatments.
Of course, it's not necessarily an either/or choice in practice. E.g. you can do multiple sets with sub-max effort to accumulate volume, and then take the last set to failure so the acute fatigue doesn't impact subsequent sets. Or do your first exercise heavy and to failure (e.g. bench) and then follow up with some sub-max sets on other exercises to drive total volume up while keeping the total neuromuscular fatigue under control.

Study:
https://www.ncbi.nlm.nih.gov/pubmed/28713535 (https://www.ncbi.nlm.nih.gov/pubmed/28713535)

Strength Training with Repetitions to Failure does not Provide Additional Strength and Muscle Hypertrophy Gains in Young Women. - PubMed - NCBI
NCBI.NLM.NIH.GOV
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 19, 2017, 00:34:32

http://www.youtube.com/watch?v=KUCwbqpnv-Y&feature=youtu.be (http://www.youtube.com/watch?v=KUCwbqpnv-Y&feature=youtu.be)

20 sports science nerds each get 60 seconds to present their latest data.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 24, 2017, 19:42:34

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5495834/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5495834/)

Although, ECC RT has been usually associated to greater increases in muscle mass compared to CON RT, the present review clearly illustrated that the findings presented in the literature are too varied to clearly affirm which training mode leads to greater long-term muscle growth. Furthermore, when both exercises paradigms are matched for either maximum load or work, the hypertrophic responses are very similar.


eccentric resistance training (ECC RT) 
concentric resistance training (CON RT)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 26, 2017, 10:00:34

Testosterone Enanthate When Paired W/ Lifting Weights Shown to SIGNIFICANTLY IMPAIR Thyroid Function in Rodent Model of Human Doping.

This study was conducted to determine the effects of 8-week administration of testosterone enanthate (TE) in conjunction with resistance training on thyroid hormones and lipid profiles. Sixty male adult Wistar rats were randomly divided into six groups: C: olive oil, RT: resistance training + olive oil, LD: TE (20 mg/kg), HD: TE (50 mg/kg), RT + LD: RT + TE (20 mg/kg), RT + HD: RT + TE (50 mg/kg). The RT consisted of climbing (5 reps/3 sets) a ladder carrying a load suspended from the tail. At the end, blood specimens were obtained from the orbital sinus and serum concentration of T4, T3, TSH and lipid profiles was determined. The serum concentration of TSH significantly increased in RT + HD group compared to C, and the serum concentration of T4 significantly decreased in LD, HD, RT + LD and RT + HD groups compared to the C and RT groups (p < .05). The concentration of HDL and cholesterol significantly decreased in HD and RT + HD groups compared with C group (p < .05). Both decreased T4 and increased TSH in the RT + HD group likely suggested a primary hypothyroidism as a complication of high-dose administration of testosterone enanthate along with resistance training. Alteration in lipid profile was another complication observed in rats received high doses of testosterone enanthate.
 Zarei M, Zaeemi M, Rashidlamir A. Effects of testosterone enanthate treatment in conjunction with resistance training on thyroid hormones and lipid profile in male Wistar rats. Andrologia. 2017;e12862. https://doi.org/10.1111/and.12862
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 26, 2017, 20:03:29

http://www.legendarylifepodcast.com/healthfitness/259-facts-myths-know-hormones-fat-loss-health-dr-karl-nadolsky/ (http://www.legendarylifepodcast.com/healthfitness/259-facts-myths-know-hormones-fat-loss-health-dr-karl-nadolsky/)

What is metabolism, and how does it relate to obesity and hormones (8.29)
The need for individualized approaches with diet, and the dangers that can occur with aggressive calorie restricting (12.08)
What we know about fat loss, metabolism and obesity thanks to the biggest loser (16.00)
Why some diets need to be medically supervised and why most people need a more moderate approach to calorie deficits (18.32)
Karl’s approach to his own diet and why he doesn’t count calories (23.57)
The calorie range to focus on for healthy people in order to lose fat but also maintain muscle (26.03)
How genetics factors into metabolism and fat loss ability (30.08)
Why blood work isn’t everything and you need to take it in context (34.51)
The impact of age on hormones and hormones on metabolism (38.12)
Cortisol, fat storage and fat loss (42.08)
The importance of focusing on having a good lifestyle overall instead of medication/specific hormones (47.19)
What the science says about intermittent fasting (50.39)
The impact of testosterone and estrogen in fat loss (53.52)
Why you should get the full blood panels, and the symptoms to look out for that indicate you need to get tested (57.03)
Estrogen impacts in men and women (59.25)
What really screws up your hormones (1.03.40)
Why you should focus on your lifestyle therapies and only seek medical attention if you have symptoms that seem out of the norm (1.07.41)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 27, 2017, 08:36:20

http://journal.houstonmethodist.org/doi/10.14797/mdcj-13-2-68?code=mdhv-site (http://journal.houstonmethodist.org/doi/10.14797/mdcj-13-2-68?code=mdhv-site)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 27, 2017, 16:02:54

https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on July 31, 2017, 20:51:20
https://www.ncbi.nlm.nih.gov/pubmed/28502411 (https://www.ncbi.nlm.nih.gov/pubmed/28502411)

* Based on a small study of abdominal bracing and low back pain, it appears that there isn't much benefit in doing when lifting heavy loads. This reflects on several previous studies in the past 10 years that find no additional benefit to abdominal bracing before heavy lifting.*

“Results from our study showed that although healthy participants do not brace their abdominal muscles while lifting naturally, they can be trained to do so. When compared to normal lifting, abdominal bracing during lifting is associated with increased [internal oblique] activity and reduced [lumbar multifidi] muscle activity (during loaded lowering), reduced movement in the lower limbs and lower-back and
increased flexion in the thorax.
“From these data there appears to be no clear biomechanical or motor-control advantage of abdominal bracing during lifting. The value of abdominal bracing for primary and secondary prevention of [low back pain] remains therefore unclear.”
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 01, 2017, 08:37:32

http://suppversity.blogspot.com.ee/2017/08/energy-requirements-of-resistance.html (http://suppversity.blogspot.com.ee/2017/08/energy-requirements-of-resistance.html)

"Training Legs Burns 2x More Energy Than Biceps, Squatting 35kcal+/min.."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 01, 2017, 09:42:20


As indicated, you shouldn't gauge the quality of your workout based on how sore you get.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 08, 2017, 13:50:49

Single-Dose Testosterone Administration Impairs Cognitive Reflection in Men.

https://www.ncbi.nlm.nih.gov/pubmed/28771393 (https://www.ncbi.nlm.nih.gov/pubmed/28771393) 



--------------------------------------------------------------------------------



"Who needs cognitive reflection when you're f'ing JACKED"

"The only cognitive reflection you need be concerned about is checking out these gunz in the mirror."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 08, 2017, 16:15:57

https://www.ncbi.nlm.nih.gov/pubmed/28771924?dopt=Abstract (https://www.ncbi.nlm.nih.gov/pubmed/28771924?dopt=Abstract)


Recent findings relating to the regenerative and protective effect of the gastrointestinal hormone, ghrelin, suggest that it may underlie the beneficial effects of calorie restriction.

--------------------------------------

"What is interesting, is the discussion on how only caloric restriction induces the neuroprotective / neurogenerative processes. ...... Clearly an energy status effect, not a diet composition effect. Try to eat "better"=very little benefit. Try to eat less=profound effect."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 14, 2017, 18:08:54

http://www.mdpi.com/2072-6643/9/8/818/htm (http://www.mdpi.com/2072-6643/9/8/818/htm)

A Single Day of Excessive Dietary Fat Intake Reduces Whole-Body Insulin Sensitivity: The Metabolic Consequence of Binge Eating


In conclusion, a single day of high-fat, overfeeding impaired whole-body insulin sensitivity in young, healthy adults. This highlights the rapidity with which excessive consumption of calories through high-fat food can impair glucose metabolism, and suggests that acute binge eating may have immediate metabolic health consequences for the individual.

------------------------------------------------------------------------

Cheat-day people....
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 15, 2017, 12:46:15

http://journals.lww.com/acsm-msse/Abstract/publishahead/Effects_of_Creatine_and_Carbohydrate_Loading_on.97135.aspx (http://journals.lww.com/acsm-msse/Abstract/publishahead/Effects_of_Creatine_and_Carbohydrate_Loading_on.97135.aspx)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 15, 2017, 21:24:04

https://www.ncbi.nlm.nih.gov/pubmed/26187233 (https://www.ncbi.nlm.nih.gov/pubmed/26187233)  A 2-Year Randomized Controlled Trial of Human Caloric Restriction: Feasibility and Effects on Predictors of Health Span and Longevity.


RESULTS:
Body mass index averaged 25.1 (range: 21.9-28.0 kg/m(2)). Eighty-two percent of CR and 95% of AL participants completed the protocol. The CR group achieved 11.7±0.7 %CR (mean ± standard error) and maintained 10.4±0.4% weight loss. Weight change in AL was negligible. RMR residual decreased significantly more in CR than AL at 12 months (p = .04) but not 24 months (M24). Core temperature change differed little between groups. T3 decreased more in CR at M12 and M24 (p < .001), while tumor necrosis factor-α decreased significantly more only at M24 (p = .02).

CR had larger decreases in cardiometabolic risk factors and in daily energy expenditure adjusted for weight change, without adverse effects on quality of life.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 18, 2017, 19:24:00
http://journals.lww.com/acsm-msse/Abstract/2017/09000/Athletes_Intending_to_Use_Sports_Supplements_Are.15.aspx (http://journals.lww.com/acsm-msse/Abstract/2017/09000/Athletes_Intending_to_Use_Sports_Supplements_Are.15.aspx)


Conclusions: Information about a harmful supplement worsened repeat sprint performance (a mean nocebo effect), whereas information about a beneficial supplement did not improve performance (no mean placebo effect was observed). However, participants' intention to use sport supplements influenced the direction and magnitude of subsequent placebo responses, with participants intending to use supplements more likely to respond to the positive intervention.

Kui sa oled "sportlane", kes kasutab lisandeid, lased sa end platseebost rohkem mõjutada ("usud", et "see toimiski")
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 18, 2017, 22:47:49
Plant vs. Animal Proteins for Muscle Anabolism?
Here’s a great, concise summary of the literature in the area on the topic by David Hamilton, Oliver Witard & Luc van Loon - https://goo.gl/fAk7Lf
For a more detailed insight into this topic, van Loon and colleagues wrote an excellent review on the topic (Free full-text here - https://goo.gl/Wyc1E8)
From this paper, the table below summarises the ‘amount of dietary protein to, theoretically, maximise postprandial [muscle protein synthesis] MPS’

Q: Is SOY OK?

Joseph Agu: Elite Nutrition Coaching - ENC: " Yep. one of the single best plant based sources"
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 21, 2017, 16:50:57
https://www.ncbi.nlm.nih.gov/pubmed/20006294 (https://www.ncbi.nlm.nih.gov/pubmed/20006294)


http://www.cpdo.net/Lederman_The_myth_of_core_stability.pdf (http://www.cpdo.net/Lederman_The_myth_of_core_stability.pdf)

Conclusion

Weak trunk muscles, weak abdominals and imbalances between trunk muscles groups are
not pathological, just a normal variation. The division of the trunk into core and global
muscle system is a reductionist fantasy, which serves only to promote CS.
Weak or dysfunctional abdominal muscles will not lead to back pain.
Tensing the trunk muscles is unlikely to provide any protection against back pain or
reduce the recurrence of back pain.

Core stability exercises are no more effective than, and will not prevent injury more than,
any other forms of exercise.


Core stability exercises are no better than other forms of
exercise in reducing chronic lower back pain. Any therapeutic influence is related to the
exercise effects rather than CS issues.

There may be potential danger of damaging the spine with continuous tensing of the
trunk muscles during daily and sports activities.

Patients who have been trained to use
complex abdominal hollowing and bracing maneuvers should be discouraged from using
them.


------------------------------------------------------------------------------------------



http://www.mdpi.com/2072-6643/9/7/753 (http://www.mdpi.com/2072-6643/9/7/753) 


The results indicate that supplying HMB promotes advantageous changes in body composition and stimulates an increase in aerobic and anaerobic capacity in combat sports athletes.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 21, 2017, 18:07:03

https://www.ncbi.nlm.nih.gov/pubmed/28821427?dopt=Abstract (https://www.ncbi.nlm.nih.gov/pubmed/28821427?dopt=Abstract)

The present study found no evidence that higher training frequency would induce greater benefit to maximum walking speed (i.e. functional capacity) despite a clear dose-response in dynamic 1-RM strength, at least when predominantly using machine weight-training. It appears that beneficial functional capacity improvements can be achieved through low frequency training (i.e. 1-2 times per week) in previously untrained healthy older participants.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 23, 2017, 18:15:22


Alan Aragon:
 
"More BCAA supplementation magic has left the building.... *nail in the coffin sound* "

Lyle McDonald: "Whole protein > EAA > BCAA = dick"


--------------------------------------------------------------

"Conclusion: A physiologically-significant increase in the rate of muscle protein synthesis requires adequate availability of all amino acid precursors. The source of EAAs for muscle protein synthesis in the post-absorptive state is the free intracellular pool. Intracellular free EAAs that are available for incorporation into protein are derived from muscle protein breakdown. Under normal conditions about 70% of EAAs released by muscle protein breakdown are reincorporated into muscle protein. The efficiency of reincorporation of EAAs from protein breakdown back into muscle protein can only be increased to a limited extent. For this fundamental reason, a dietary supplement of BCAAs alone cannot support an increased rate of muscle protein synthesis. The availability of the other EAAs will rapidly become rate limiting for accelerated protein synthesis. Consistent with this perspective, the few studies in human subjects have reported decreases, rather than increases, in muscle protein synthesis after intake of BCAAs. We conclude that dietary BCAA supplements alone do not promote muscle anabolism."


https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9  Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 24, 2017, 21:22:33

Our new meta-analysis that investigated muscular adaptations between light (<60% 1RM) and heavy load lifting (>65% 1RM) protocols taken to failure.
 
Some primary take-homes:
1. The increases in whole muscle mass were remarkably similar between light and heavy protocols when direct measures of hypertrophy (i.e. MRI, CT, ultrasound) were used to assess changes. When looking at any statistical measure the only conclusion that can be drawn is that hypertrophy can be achieved across a spectrum of loading ranges
2. Increases in dynamic isoinertial strength (i.e. free weights and most machines) strongly favor lifting with heavy loads. You can make good gains with lighter loads, but if maximizing dynamic strength is the goal, then without question you need to lift heavy - and generally the heavier the better
3. Increases in isometric strength (tested on a dynamometer) tend to favor heavier loads, but the difference is not nearly as great as with dynamic strength. But again, if the goal is maximal strength of any kind, it appears that heavy loads need to be used at least some of the time.

https://www.ncbi.nlm.nih.gov/pubmed/28834797/ (https://www.ncbi.nlm.nih.gov/pubmed/28834797/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 24, 2017, 22:59:50
http://www.tandfonline.com/doi/abs/10.1080/02640414.2017.1364405?journalCode=rjsp20 (http://www.tandfonline.com/doi/abs/10.1080/02640414.2017.1364405?journalCode=rjsp20)

The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis

If you need to lift and do cardio in the same session, it's probably best to lift first, even if improving your conditioning is your primary goal.
"Lower body 1RM was significantly higher when strength training preceded endurance... However, the training sequence had no impact on aerobic capacity... Sequencing strength training prior to endurance in concurrent training appears to be beneficial for lower body strength adaptations, while the improvement of aerobic capacity is not affected by training order."

Main result: When training to failure, higher loads (>60% 1RM) build greater strength, but not greater mass.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 27, 2017, 00:32:56

http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0182630 (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0182630)

The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomised controlled trial

Conclusions

The results of this paper indicate that DAA supplementation is ineffective at changing testosterone levels, or positively affecting training outcomes. Reductions in estradiol and the blunting of peripheral excitability appear unrelated to improvements from resistance training.

------------------------------------------------------------------------------

https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0078-7 (https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0078-7)

Conclusions
The present study demonstrated that a daily dose of six grams of d-aspartic acid decreased levels of total testosterone and free testosterone (D6), without any concurrent change in other hormones measured. Three grams of d-aspartic acid had no significant effect on either testosterone markers

------------------------------------------------------------



Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 30, 2017, 10:03:05

https://academic.oup.com/jcem/article-abstract/doi/10.1210/jc.2017-01428/4096785/Vitamin-D-And-Testosterone-In-Healthy-Men-A?redirectedFrom=fulltext

Vitamin D treatment has no effect on TT levels in middle-aged healthy men with normal baseline TT but significantly decreased QUICKI
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on August 30, 2017, 22:20:26

Brad Schoenfeld
 
Most people associate the "Overload Principle" with increasing the amount of weight used over time. Certainly this is one way to overload, but it's also certainly not the only way. The crux of the Overload Principle is that you need to challenge your body beyond its present capacity to bring about an adaptation. Thus, any resistance training variable conceivably can be manipulated to accomplish this objective. You can increase volume, reduce rest intervals, train more frequently, etc - and with respect to load, you can also do more repetitions with given weight as opposed to going heavier with the same number of reps. It's important to note that the adaptations associated with altering different variables may bring about distinct adaptations, so the ultimate goal(s) of the lifter must be taken into account when deciding on when/how to manipulate them.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 05, 2017, 00:01:43

New randomized controlled trial compares the effects of supplementing with 3 grams of leucine supplied by whey, soy, or leucine on resistance training-induced changes in muscle strength, body composition, and histological alterations

http://www.mdpi.com/2072-6643/9/9/972/htm (http://www.mdpi.com/2072-6643/9/9/972/htm) 
Effects of Whey, Soy or Leucine Supplementation with 12 Weeks of Resistance Training on Strength, Body Composition, and Skeletal Muscle and Adipose Tissue Histological Attributes in College-Aged Males

TAKE AWAY – This study suggests that protein and leucine supplementation are not going to have further benefits on strength or body composition in untrained adults who begin a 12-week structured resistance training program and who otherwise have a protein intake of 1.3-1.4 g/kg/d.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 11, 2017, 15:34:05

http://endocrinenews.endocrine.org/myth-adrenal-fatigue/ (http://endocrinenews.endocrine.org/myth-adrenal-fatigue/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 12, 2017, 23:10:02
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4

International society of sports nutrition position stand: nutrient timing
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 13, 2017, 18:29:22

https://www.ncbi.nlm.nih.gov/pubmed/27186365/ (https://www.ncbi.nlm.nih.gov/pubmed/27186365/) 

Spinal manipulative therapy, Graston technique® and placebo for non-specific thoracic spine pain: a randomised controlled trial.

This study indicates that there is no difference in outcome at any time point for pain or disability when comparing SMT, Graston Technique® or sham therapy for thoracic spine pain, however all groups improved with time. These results constitute the first from a fully powered randomised controlled trial comparing SMT, Graston technique® and a placebo.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 17, 2017, 09:57:56

"Despite this hypothesis, there is currently no direct evidence that training-induced increases in muscle size contribute to training-induced increases in muscle strength."

https://www.ncbi.nlm.nih.gov/pubmed/28819744 (https://www.ncbi.nlm.nih.gov/pubmed/28819744)  Correlations Do Not Show Cause and Effect: Not Even for Changes in Muscle Size and Strength.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 24, 2017, 22:05:13

ABC
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 25, 2017, 20:39:38

https://www.ncbi.nlm.nih.gov/pubmed/28850338 (https://www.ncbi.nlm.nih.gov/pubmed/28850338)

CONCLUSIONS: This study showed that individuals with chronic WAD and mild to moderate pain and disability, and no evidence of dysfunctional CPM, demonstrated reduced pain sensitivity, both in the cervical spine and over the tibialis anterior following an isometric, timed wall squat exercise. Cycling exercise did not increase pain sensitivity.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on September 28, 2017, 18:43:27

"Bottom line is, pumping leucine into the system all the time in an attempt to drive mTOR may be a bad idea .."

https://www.news-medical.net/news/20170622/Could-the-mTOR-pathway-be-used-to-protect-against-cancer.aspx (https://www.news-medical.net/news/20170622/Could-the-mTOR-pathway-be-used-to-protect-against-cancer.aspx)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 02, 2017, 09:35:49

http://www.mdpi.com/2075-4663/5/4/76 (http://www.mdpi.com/2075-4663/5/4/76)

Do Bodybuilders Use Evidence-Based Nutrition Strategies to Manipulate Physique?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 02, 2017, 13:19:05
https://link.springer.com/article/10.1007/s00421-017-3725-7

Conclusions

Resistans Training leading to failure considerably increases the time needed for the recovery of neuromuscular function and metabolic and hormonal homeostasis.

Avoiding failure would allow athletes to be in a better neuromuscular condition to undertake a new training session or competition in a shorter period of time.

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Jõutreening suutlikkuseni pikendab oluliselt närvisüsteemi, metaboolse- ja hormonaalse homeostaasi taastumise aega. Selle vältimine võimaldab tihedamaid treening- või võistlus-sessioone.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 06, 2017, 21:34:12

Soy isoflavones IMPROVE testosterone in diet-induced obese rodents
The rodents who were fed a high-fat high sugar diet developed obesity and signifcantly deformed seminiferous tubules compared with that in normal diet fed controls.
After receiving soy isoflavones (SIF) at doses of 0, 50, 250 and 500 mg/kg per day for four weeks, the diet-induced obese (DIO) male rats exhibited decreased body weight in a dose-dependent manner,
accompanied with signifcantly alleviated testicular damages, as well as increased testosterone levels and steroidogenic acute regulatory (StAR), cytochrome P450 11A1 (CYP11A1), cytochrome P450 17A1 (CYP17), hydroxysteroid dehydrogenase-3β (HSD3β), and hydroxysteroid dehydrogenase-17β (HSD17β) protein and mRNA levels.
"In conclusion, SIF could alleviate testicular damages, increase testosterone levels, and upregulate the expression of proteins
and genes related to testosterone synthesis in DIO male rats, which would be important for obesity male reproduction treatment," the authors write.

http://www.ijcep.com/files/ijcep0054961.pdf (http://www.ijcep.com/files/ijcep0054961.pdf) Effects of soy isoflavones on testosterone
synthetase in diet-induced obesity male rats
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 07, 2017, 19:26:36
RATIONALE: Severe hypokalemia can be a potentially life-threatening disorder and is associated with variable degrees of skeletal muscle weakness.
PATIENT CONCERNS: We report a case of severe hypokalemic paralysis and rhabdomyolysis in a 28-year-old bodybuilder. He was admitted to the emergency room due to progressive paralysis in both lower extremities, which had begun 12 hours earlier. He was a bodybuilder trainer and had participated in a regional competition 5 days earlier. He went on a binge, consuming large amounts of carbohydrates over 4 days, resulting in a gain of 10 kg in weight.
DIAGNOSES: He had no family history of paralysis and this was his first attack. He strongly denied drug abuse, such as anabolic steroids, thyroid and growth hormone, and diuretics. Neurological examinations revealed symmetrical flaccid paralysis in his lower extremities, but the patient was alert and his sensory system was intact. His initial serum potassium and phosphate level was 1.8 mmol/L and 1.4 mg/dL, respectively. The calculated transtubular potassium gradient (TTKG) was 2.02. His thyroid function was normal.
INTERVENTIONS AND OUTCOMES: Serum potassium levels increased to 3.8 mmol/L with intravenous infusion of about 50 mmol of potassium chloride over 20 hours.
OUTCOMES: His muscular symptoms improved progressively and he was discharged from the hospital 7 days after admission on foot. He was followed in our outpatient clinic, without recurrence.

LESSONS: Physicians should keep in mind that large intakes of food during short periods can provoke hypokalemic paralysis and rhabdomyolysis, especially in bodybuilders.

Lee TW, Bae E, Hwang K, et al. Severe hypokalemic paralysis and rhabdomyolysis occurring after binge eating in a young bodybuilder: Case report. Medicine (Baltimore) 2017;96(40):e8251.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 13, 2017, 21:01:56

https://www.ncbi.nlm.nih.gov/pubmed/29024332 (https://www.ncbi.nlm.nih.gov/pubmed/29024332)

Effect of resistance training set volume on upper body muscle hypertrophy: are more sets really better than less?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 14, 2017, 15:38:52

Brad Schoenfeld

"Slide from presentation by Dr Maarit Lehti showing a theorized hormetic response of muscle damage on muscle growth. A moderate level of damage is proposed to have a positive effect on hypertrophy but excessive damage is a negative. Take home; don't train to the point where you have difficulty walking. Stimulate, don't annihilate!"
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 14, 2017, 15:59:20

"Interesting data from a collaboration with my colleague, Alex Silva-Ribeiro. We found that one group of elite bodybuilders following a 4500 cal/day diet gained muscle without gaining any fat while another group following a 6000 cal/diet gained an extra ~1 kg of muscle but also gained an additional ~kg of fat over a 4 week period. All the extra calories came from carbohydrate; protein intake was equated between groups ~2 g/kg). The findings further support the benefit of higher caloric intakes for maximizing muscle mass - particularly in well-trained individuals - but also highlight that the gains come with the caveat of added body fat"
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 17, 2017, 09:43:03

"It has been proposed that concurrent training (doing aerobic exercise as well as strength training) produces smaller increases in muscle size compared to strength training only, because of an interference effect.
This interference effect was identified based on rodent studies, and is thought to involve AMPK phosphorylation reducing mTOR signaling. However, as this study shows, stimulating AMPK phosphorylation immediately before a strength training workout in humans does not reduce hypertrophy."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 18, 2017, 11:04:35

"It has been proposed that concurrent training (doing aerobic exercise as well as strength training) produces smaller increases in muscle size compared to strength training only, because of an interference effect.

This important study showed that lower body aerobic exercise (either HIIT or moderate intensity steady state exercise) performed immediately before a strength training workout reduces gains in maximum lower body strength, but has no effect on gains in upper body strength.

Moreover, the reduction in lower body strength gains was similar whether performing either HIIT or steady state exercise, although there was only a reduction in hypertrophy after HIIT."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on October 18, 2017, 20:07:21

This important study showed that lower body aerobic exercise (either HIIT or moderate intensity steady state exercise) performed immediately before a strength training workout reduces gains in maximum lower body strength, but has no effect on gains in upper body strength.

Moreover, the reduction in lower body strength gains was similar whether performing either HIIT or steady state exercise, although there was only a reduction in hypertrophy after HIIT."

Ma ju tegin esimese poole aastat 30 minutit HIIT-i rattal ja teise poole aastast väntasin 45 minutit pulsiga 120-130  ja seda ennem rasket trenni :) Ütlen ausalt, et lisandus kvaliteetset jõudu ja just sinna allapoole. Ei mitte sina, kuhu Sinu mõte kohe liikus vaid jalgadesse :) Ma räägin, teadus on kahe otsaga vorst :)

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 22, 2017, 10:45:41

Jätame selle "diskussiooni" kusagile mujale... aga lihtsalt üks pisiasi - peaagu kindel, et korralikku HIITi ei tee meist reeglina keegi. Ja see, et sinu anekdoot sulle mingi mulje jättis, ei puutu ka asjasse.


-----------------------------------------------------------------------------------

"Strength increases by more than muscle size. Various explanations for this have been suggested, some of which relate to changes inside the central nervous system, and others relate to changes inside the muscle or tendon.
One popular idea is that each individual muscle fiber increases in strength relative to its size, because of increased myofibrillar packing density. However, this study showed that when we perform biopsies and test the maximum force of single muscle fibers in vitro after strength training, their strength relative to size does *not* increase."

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 22, 2017, 15:41:16

https://thelogicofscience.com/2016/02/10/5-reasons-why-anecdotes-are-totally-worthless/
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 23, 2017, 08:27:25

http://onlinelibrary.wiley.com/doi/10.1111/cen.13502/full (http://onlinelibrary.wiley.com/doi/10.1111/cen.13502/full)  Long-Term Safety of Growth Hormone – A Combined Registry Analysis
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 23, 2017, 21:17:21

https://www.ncbi.nlm.nih.gov/pubmed/29043346 (https://www.ncbi.nlm.nih.gov/pubmed/29043346)

"Although the biological mechanisms that cause the biphasic effects of isoflavones and various controversial results remain unknown, it is noteworthy that isoflavones exhibit pleiotropic effects in the human body to regulate metabolism and balance, which may potentially prevent and treat obesity."

Run, kui kuuled, et keegi "hoiatab" sind, et soja on meestele ohtlik. Või, et sa pead anti-östrogeeni lisandit kasutama.
Kui sa just meeletus koguses neid muid "meeste vitamiine" ei kasuta.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 24, 2017, 15:46:13
Most studies to date have shown that training with long muscle lengths and/or through a full range of motion (ROM) produces more hypertrophy than training at short muscle lengths and/or through a short ROM. This has been attributed to stretch-mediated gains in muscle mass.

This surprising study revealed that partial ROM training could produce a larger gain in muscle size (and therefore strength) in the upper body, and this effect appears to be linked to its ability to cause greater metabolic stress. Whether the same effect would be observed in the lower body, where the muscles are larger and are therefore less able to sustain peripheral fatigue, is unclear.

_____________________________________________________

¤treenerid¤, kes enesekindlalt "oma pikaajalist kogemust" ja muid "argumente" lärmakalt esitavad, ning ainult "kogu amplituuti" nagu mantrat kordavad - mis oleks, kui koliks 21. sajandisse? Või vähemalt tõdegem, et kõik ei ole nii must-valge.


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on October 24, 2017, 17:42:39
sa isiklikult oled tajunud enda treeningutes, et mõni asi töötab eriti hästi? ma pole enam kursis viimaste uuringutega, su blogi vahetevahel loen, aga sa oled vist seda tüüpi, et proovid enda peal järgi kui midagi uut ja piisavalt tõestatud leiad.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on October 24, 2017, 21:18:08
sa oled vist seda tüüpi, et proovid enda peal järgi kui midagi uut ja piisavalt tõestatud leiad.

See vist oli nüüd mingit sorti peenem huumor? :) Homme helistan Vehosse ja küsin, et miks nad müüsid mulle auto, mille bensiinikulu on kirjade järgi 6,2 aga reaalselt 7. Mul on tunne, et nad on sellist sorti firma, kes seda ennem testib ja siis reklaamib autot.

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on October 24, 2017, 21:37:33
See vist oli nüüd mingit sorti peenem huumor?

ma ei tea kas ta reaalselt midagi nendelt linkidelt enda peal katsetab ka. tekkis huvi lihtsalt. soovin anekdoote kuulda. :D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 25, 2017, 16:17:47
Ei, mu tegemised on kõike muud, kui väga sihi- või korrapärane treening selle sõna kõige paremas mõttes. Liigutan end nii palju kui enesetunne lubab ja et säilitada võimalusel enda "vorm".

Võiks öelda, tundub, et liiga hilja sai mõnes mõttes jõutreeningust teadlikuks saadud. Siis, kui oleks võinud alustada, ei teatud laiemalt sellest suurt midagi - ja kummaline sealjuures on veel see, et teismelisena sai klassikalise maadluse trennis käidud, võistlemaski. Maadlussaali kõrval oli küll jõuruumike, mingi pink ja kang + mõned kettad seal olid aga ei meenu, et treener(id) väga suurt rõhku sellele tollal oleks pööranud.
Äkki seetõttu,et "liiga noored veel jõutreeninguks" (nagu paljud jätkuvalt ka tänapäeval arvavad).

Ise nad (nooremad treenerid) olid küll tegelikult - mälu järgi - vähemalt biitsepsitele hantleid näidanud, õlad ka vist ümaramad kui ilma jõutrennita..

Ehk siis - keha ei ole mõnes osas väga head adoptatsiooni näidanud, suhteliselt keskmine koormus on piisavalt suur, et "täiega" teha 3-4 korda nädalas jõutreeningut. Kui ikka alustad varem, peaks olema suur eelis. Ma ei taha öelda, et keskeas ei ole enam mõistlik alustada, vaid, et muu taust peab ikka oluliselt soosivam olema, et märgatavaid tulemusi oleks. Selge see, et mingi kehakoostise muutus ikka on, aga ei midagi sellist, mille põhjal saaks anda hinnanguid erinevatele metoodikatele. Ega ei ole ka sellise mahu/taastumise juures väga võimalik neid erinevalt järjepidevalt uurida/katsetada. Teed "tunde" järgi ikka.

Nagu näeme Kalmuse ja mõne teise pealt, et teatud ringkonnas siiski oldi teadlikud ka juba toona. Vaevalt, et siis selle harrastajad mõtlesid sellele, kui üldtugevdavale hobile, pigem ikka kulturismi-kontekstis - for the looks. Parandagu, kui eksin.
Kuid kõlapind oli väga ahtake ikkagi.


Huvi nende uuringute ja seotu vastu on ka pigem teoreetilist/eneseharivat laadi. Muidugi proovid ka vastavalt loetule oma jõusaalitunnid teha. Ilma liigse ülemõtlemiseta, sest igat moodi saab - ja keegi meist ei ole nii tipu ligi, et üks või teine viis mõjutaks suures pildis midagi.

Kaasaarvatud ka toitumine - seal ei ole mingeid erilisi nippe või toiduaineid, mis kuidagi oma omadustelt teistest üle oleks. Mingid ülimarginaalsed nüansid vaid.

Tippsportlasena.. ei tea, ei ole selleski kindel - vaatad mis "jama" vastupidavusalade sportlased endale sisse ajavad, et kaotatud kalorid tasa saada - olles ise füüsiliselt väga heas vormis, vastupidavusest rääkimata - no ei ole ju pastal-pitsal siis midagi "vormi tegemiseks" häda, kui tipprattur, kelle rasva% ei ole palju suurem (vahel ka sama/väiksem) kui kulturistil. Ei ole vaja siia rääkida lihasmassi erinevusest - see ei ole antud juhul oluline. Nii palju kindlasti mitte.  Point selge, loodetavasti?

Liigne tahe asju "kontrollida" on koormav. Tunnistatagu seda või mitte.

Õnnelik ja "crapil" treeniv sportlane teeb lõpuks parema tulemuse kui clean eaterist enesepiitsutaja. Mitte, et tugev treening tippujõudmiseks vajalik ei oleks, aga "tugev" ei ole ka üheselt defineeritav. Ning seal ongi (ka) hea, kui oled kursis sellega, mis leitakse olevat võimalikult efektiivne, mitte treeneri "oma kogemuse" põhjal, vaid üldiselt, sest me ei ole kõik nagu need treenerid, kelle peal miski asi just toimis.

Lühidalt veel kord - ei, mis mina, ei ole ei massi, ei muud, lihtsalt isu end vahel liigutada, ja siis sinna kõrvale teavet lugeda. :D

Ja seda, et vabalt võiks proovida võimalikult erinevalt läheneda - partial reps, full ROM, palju kordusi kergemad raskused, ja vastupidi - kõik toimib, kiiret ei ole kusagile.

...    Palju räägitakase viimasel ajal (mujal, meil mitte eriti..veel), et IF ja igasugune lühiajaline paastumine on pigem positiivse mõjuga... Meil on ikka vana-hea "söö 6 korda päevas" ja "anna aga valku iga 3 h tagant peale" või "GH peab kogu aeg kõrge olema" - kui plaanid lühiajalist lihasmassikarjääri , jah, võimalik. Aga mõtleks natukenegi pikemalt ette?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on October 25, 2017, 17:40:14
"Mingid ülimarginaalsed nüansid vaid."

"Liigne tahe asju "kontrollida" on koormav. Tunnistatagu seda või mitte. "

mhm. peale seitset aastat ei ütleks, et üks metoodika (trenni või dieedi) märkimisväärselt paremad tulemused tõi kui mõni teine. sellegipoolest võiks praktiseerida asju, millel on vähimgi teaduslik tõepõhi all. pole mõtet muuta seda ülesmäge ronimist veelgi raskemaks.

tänks pika vastuse eest! :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 25, 2017, 20:14:40


Parandasin "marginaalse" typo meie postides ära*
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 26, 2017, 10:37:02

Brad Schoenfeld

It's always important to remember that in research, we generally report the average (mean) values of all subjects. However, there is virtually always substantial variability between subjects in exercise. Case in point, we just finished testing the muscle endurance in the bench press (50% 1RM) for a new study. The average number of repetitions achieved was 26. However, one subject was only able to get 16 reps while at the highest end of the range, another subject achieved 34 reps. The reasons for these differences aren't clear (could be a multitude of possibilities), but regardless the variance was quite large. Take home is that research is great for providing guidelines, but thereafter individual response always must be taken into account for program design.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 26, 2017, 19:02:40

Interesting findings from this new study on intermittent fasting.
Previous work showed potential negative effects of IF on muscular adaptations using a 4 hour feeding window when combined with resistance training.

This study expanded to an 8-hour feeding window and found similar increases in muscle mass between IF and a traditional eating regiment.


Moreover, the IF protocol resulted in slightly greater fat loss, apparently by causing a reduction in total food consumption.


It's only one study, but the findings indicate that limiting food intake to 8 hours can help to control eating for some in a way that enhances fat loss without negatively impacting muscle.


https://www.ncbi.nlm.nih.gov/pubmed/27737674 (https://www.ncbi.nlm.nih.gov/pubmed/27737674)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 27, 2017, 12:51:18

#Chronic high dose zinc supplementation increases visceral obesity - In view of its previously discussed effects on insulin this result of a recent rodent study from the Sichuan Agricultural University should not surprise you.

In the current study, mice were supplemented with zinc sulfate in the drinking water for 20 weeks. The results suggested that chronic zinc supplementation impaired systemic glucose clearance after exogenous insulin or glucose challenges, as compared to the control mice. Further study revealed that chronic zinc supplementation made no difference to body weight, but increased visceral adipose tissue weight and adipocyte size. In addition, gene expression of leptin and IL6 in the visceral adipose tissue of zinc-supplemented mice were higher than those of control mice. Moreover, serum level of leptin of the zinc-supplemented mice was twice as high as that of the control mice. Besides, phosphorylation level of AKT T308 was attenuated in the perirenal adipose tissue of zinc-supplemented mice. In comparison, the expression of macrophage marker genes and lipogenic genes were not affected by chronic zinc supplementation, but the protein levels of FAS and SCD1 decreased or tended to decrease in the perirenal adipose tissue of zinc-supplemented mice, as compared to the control mice.

"Our findings suggest that chronic high dose zinc supplementation induces visceral adipose tissue hypertrophy and impairs AKT signaling in perirenal adipose tissue," scientists say.#

Huang, X.; Jiang, D.; Zhu, Y.; Fang, Z.; Che, L.; Lin, Y.; Xu, S.; Li, J.; Huang, C.; Zou, Y.; Li, L.; Wu, D.; Feng, B. Chronic High Dose Zinc Supplementation Induces Visceral Adipose Tissue Hypertrophy without Altering Body Weight in Mice. Nutrients 2017
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 28, 2017, 12:36:45

Citrulline Malate Does Not Measurably Improve Muscle Recovery after Resistance Exercise in Nine Un-trained Young Men.
No effect on max. repetitions, perceived exertion, CK, lactate, RMS, MF, and testosterone:cortisol ratio during the recovery period after 6g citrulline malate.

"CM supplementation (single 6 g dose pre-workout) does not improve the muscle recovery process following a high-intensity RE session in untrained young adult men," the authors conclude.

 da Silva, D.K.; Jacinto, J.L.; de Andrade, W.B.; Roveratti, M.C.; Estoche, J.M.; Balvedi, M.C.W.; de Oliveira, D.B.; da Silva, R.A.; Aguiar, A.F. Citrulline Malate Does Not Improve Muscle Recovery after Resistance Exercise in Untrained Young Adult Men. Nutrients 2017, 9, 1132.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 28, 2017, 16:45:27

https://link.springer.com/article/10.1007/s11892-017-0951-7  Health Benefits of Fasting and Caloric Restriction

Energy restriction, though, is associated with health improvements and increased longevity. We review some important mechanisms related to calorie limitation aimed at controlling of metabolic diseases, particularly diabetes.

Calorie restriction triggers a complex series of intricate events, including activation of cellular stress response elements, improved autophagy, modification of apoptosis, and alteration in hormonal balance. Intermittent fasting is not only more acceptable to patients, but it also prevents some of the adverse effects of chronic calorie restriction, especially malnutrition.

There are many somatic and potentially psychologic benefits of fasting or intermittent calorie restriction.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 29, 2017, 11:03:41

The daily dietary protein requirement is a very contentious issue, and is still being debated extensively by researchers. Historically, the main method used to establish dietary protein requirements has been body nitrogen balance.

A novel method has been developed in recent years, called the indicator amino acid oxidation (IAAO) method, and studies are now being published using this technique. Proponents of the IAAO method have criticised the nitrogen balance method as inadequate, but equally, there are also researchers who disagree with the use of the IAAO method.

This study used the IAAO method to identify the dietary protein requirements of trained male bodybuilders, on a non-training day.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on October 31, 2017, 22:13:12

http://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=9000&issue=00000&article=95695&type=Abstract (http://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=9000&issue=00000&article=95695&type=Abstract)

The Acute Effects of the Elevation Training Mask on Strength Performance in Recreational Weightlifters.


Adverse side-effects were reported in 12% (n=3) of participants; which included feelings of light-headedness, anxiety and discomfort. No differences were found in repetitions or total workload in back squat (p=0.07) or bench press (p=0.08) between conditions. A lower peak velocity was identified during the back squat, bench press, and sprint test the ETM condition (p=0.04). Blood lactate values were lower post bench press and sprint during the ETM condition (p<0.001). Significantly lower ratings of alertness and focus for task were found post squat, bench press, and sprint test in the ETM condition compared to the NM condition (p<0.001). Wearing the ETM during bouts of resistance training did not hinder the ability to achieve desired training volumes during the resistance training session. However, wearing the ETM does appear to attenuate the ability to maintain working velocity during training bouts and negatively influence ratings of alertness and focus for task.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 01, 2017, 19:06:32

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513080/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513080/)

Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats



Acting muscle forces vary between exercises, execution form and joint angle. For all examined muscles, deadlifts produced considerable loading over large ranges of motion, while split squats seem to be highly dependent upon exercise variation. This study provides key information to design strength-training programs with respect to loading conditions and ranges of motion of lower extremity muscles.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kiilakas1991 on November 01, 2017, 23:21:48
Tsau
Oled suur kehakultuuri sõber. Noh järeldan suurest mahust lõikude postitamisest. Kas teed ise ka trenni? Kui jah siis mis jõunäitajad on?
Kas Treeninguid ka blogima on soov hakata tulevikus?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 02, 2017, 09:25:54

Kirjutasin paar lk tagasi - teen nii palju kui baas lubab ja enesetunne/taastumine võimaldab.

On see trenn või mitte, raske öelda - harjutusi teen, raskused vastu punnivad, higi jookseb, kehakomp muutub. Näen, et osades harjutustes teen suuremate raskustega kui mõnigi suurem tüüp, ja vastupidi.. harju keskmine seega.

Vastupidavustreeninguid (ratas eelkõige) on oluliselt vähemaks jäänud (keha ei taha väga sellist hetkel) - aga näiteks pigem teen õues 5 km powerwalki, kui istun tunni spinninguratta seljas 100-110 pulsiga - keel kuidagi ei paindugi seda aeroobseks treeninguks nimetama.

Kui on hooaeg, sõidan paar korda nädalas purjelauda - 1-2 h, keskmine pulss võib olla 130-.. juures;
vahel püüan end sörkima sundida vahelduseks, talvel suusatama.

Mingeid näitajaid ja maxide piire ei kompa - ei ole minu ala. Ning nagu öeldud - hiline alustamine ja geneetika , muud detailid.. ei soosi (enam) väga.
Teen põhiliselt ikkagi üld-füüsilise mõttes, loomulikult ei ütle keegi ära ka esteetika-momendist, mis sellega kaasneb. Aga nägemus heast vormist on inimeseti ikka väga-väga erinev.

Sel kujul blogimise mõtet suurt ei näe. Neid jõusaalis-käikude kajastajaid on isegi liiga palju. Täita nagu trennipäevikut - ei näe ka isiklikult mõtet - võib olla on see tippspordis vajalik, isegi seal - võib olla, sõltub alast ja metoodikast mida kasutatakse.

Endale tõestamiseks piisab sellest, kui suudad end järgmisse jõuka-tundi kohale vedada ja seal "oma" ära teha.

Täita blogi fotodega endast - on sul siis "vorm" või mitte, ka arusaamatu - teed seda kord-paar kuus - asi klaar. Kui see on su elukutse - ehk on vajalik, muudel juhtudel ei näe põhjendust.

Kui pidada, võiks sisu olla mitmekülgne - Jokeri oma suhteliselt on ka, näiteks. Eks sealgi on oma nüansse.  Ideaalset nagunii olemas ei ole.
Tingimus, mis aga võiks olla täidetud - liigne enesekindlus mingeid väiteid esitades annab kohe negatiivse varjundi, isegi nii jõulise ala meeste puhul. Uuri, ära kaota uudishimu, ära ole alati kindel selles, mis on tundunud õige, ole alati uueks valmis - see teeb sinust tasakaalustatud tõenduspõhise lähenemisega treenija/treeneri, keda on huvitav kõigil jälgida. Kui su eesmärk on iga hinna eest müüa ennast ja oma teenust, vahendeid valimata.. inimesi on erinevaid, aga mina ei suuda(ks).
Aga eetikapiirid ongi erinevad. Kas oled enda vastu aus? Mul on piinlik endale valetada - lausa võimatu.





Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 07, 2017, 08:41:18

IS IT SAFE TO SQUAT DEEP? WHAT DOES THE EVIDENCE SAY?

There aren't many topics that divide physios more than squat depth and it’s relationship with injury. In this post I want to present an evidence-based perspective on this topic for you. I've decided to split it up by looking into the effect of squat depth on the areas of the body that people commonly complain about during squats.

KNEES

Squatting past 90 degrees is bad for your knees right?? For the large majority of people, this is completely false. Forces on the ACL actually peak at partial squat depths and then reduce as squat depth increases and the knee joint surfaces approximate to reduce shear force on the ACL.

But what about the meniscus and the patellofemoral joint (joint between your knee cap and your femur)? While compressive forces on the meniscus and PFJ increase as depth increases, if you don't have any prior injury to these structures there is no evidence that squatting deep will cause injury to these structures. However, if you do have a meniscal tear or PFJ pain, it is a smart idea to limit your depth to pain-free ranges, and most of the time this will be above parallel (at least initially). If you have had issues with these structures in the past but are pain-free now, I would simply progress towards deep squatting but listen closely to your body and try bringing the depth back up if knee pain develops, and see if that helps.

What about those people with patellar tendon issues? As squat depth increases, the compressive load on the patellar tendon also increases. This can certainly aggravate the tendon, so it is worthwhile modifying squat depth for a certain period of time while completing your rehab exercises if you have a patellar tendinopathy. However, while completing this rehab, exercises like box squats, low bar back squats, and reverse lunges can provide much of the same benefits of high bar back squatting with far less anterior knee stress as they shift more of the workload to the hips. Give them a go and see how they feel. Could be a great way to maintain your squat strength while giving your tendons a bit of a break.


HIP (femoroacetabular impingement)

Ever felt a pinching sensation deep in your hip at the bottom of your squat? This is often due to impingement between the bony surfaces in the hip. And this impingement often becomes worse the deeper the squat. If this is you, then it may be worth bringing the depth up a little bit and working within your pain-free range until you have resolved the cause. FAI can be cause by structural abnormalities in the hip (in which case there is little you can do), suboptimal stance width and foot turnout for your hip structure (experiment with different widths and foot turnouts but generally a slightly wider stance and a little more foot turnout can work wonders for this), or issues with glute activation (the glutes can help to pull the femoral head posteriorly to reduce the impingement). I would also recommend people with FAI try front squatting for a little while, as there is less chance of impingement due to the reduced amount of hip flexion that occurs during this exercise.

LOW BACK

Ever racked the bar after squats and felt an ache across your low back, or had low back pain for hours/days after squatting? It's possible that you may have squatted too deep and irritated the discs in your lumbar spine. When the pelvis posteriorly pelvic tilts (tips back) at the bottom of the squat as you run out of hip flexion range, this is commonly referred to as 'buttwink'. Now while this may sound hilarious, it is associated with lumbar flexion (lower back rounding), which can place the discs under undue stress if the buttwink is excessive and loads are high. This is why I recommend squatting to the point at which a small amount of buttwink occurs, and not pushing any further. To delay the point at which buttwink occurs, I recommend working on your ankle and hip mobility as this is likely the most common cause of early onset buttwink.

Wait a minute, how does your ankle affect your pelvic tilt?? Let me explain - if you run out of range in your ankle when squatting, your body will have to find movement from surrounding joints to reach the desired squat depth. So ankles run out of range > hip needs to provide more range > hip runs out of range > pelvic posteriorly pelvic tilts to create more hip flexion range > lumbar spine flexes > potentially problematic issue under high loads. Therefore, if your knee to wall (measure of ankle range of movement) is less than 10cm on either leg, be sure to work on your ankle mobility to allow yourself to squat deeper before buttwink occurs.

TAKE-AWAYS

-Optimal squat depth for injury prevention/management is HIGHLY depend on your individual mobility and injury history. A depth that is appropriate for one person may not be for another, so DON'T APPLY BLANKET RULES TO EVERYONE.

-If you are injury free, squat to a depth where you can maintain at least a mostly neutral pelvic position (i.e. allow a small amount of buttwink, but not too much). If buttwink happens well before your thighs are parallel to the floor, work on your ankle and hip mobility to help reach this depth, as there are some benefits to squatting this low over partial squatting

I hope this has clarified some things regarding squat depth as it relates to injuries. Please post any questions or comments you have below!

Full text review of the evidence on this topic here - http://daily.barbellshrugged.com/wp-content/uploads/2015/04/DeepSquat-Review-Barbell-Daily-3-27-15.pdf (http://daily.barbellshrugged.com/wp-content/uploads/2015/04/DeepSquat-Review-Barbell-Daily-3-27-15.pdf)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 07, 2017, 18:19:17


https://academic.oup.com/qjmed/article-lookup/doi/10.1093/qjmed/hcx129 

Anabolic steroid abuse: what shall it profit a man to gain muscle and suffer the loss of his brain?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 12, 2017, 17:57:41

http://www.brinkzone.com/articles/got-the-legit-hiit/ (http://www.brinkzone.com/articles/got-the-legit-hiit/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 15, 2017, 10:43:21

"Overtraining is not well-understood, and we still do not have good metrics for identifying when it is happening. In addition, studies in humans are hard to perform for ethical reasons.

Researchers have used rodent models to simulate a state of overtraining in which the animals perform excessive training volume without enough recovery between workouts, and with an aggressive amount of progressive overload.

In such studies, muscle loss occurs, even when *unlimited* food, drink, and sleep are available."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 16, 2017, 18:46:54

In summary, AAS prevalence among elite and recreationally athletes is a widespread concern because of insufficient evidence in regard to confirming possible performance improvements and on the other hands, the multitude of serious adverse effects with unknown symptoms and signs.
It seems that positive effects of AAS over estimated.
In turn, negative effects of these drugs underestimated.
The current approach sounds the alarm bells for health problems. Professional sport organizations and sport governing bodies should place an emphasis on higher education of athletes, coaches and conditioning experts to gain more knowledge, higher skills and training technics for better designing exercise programs and optimizing nutritional strategies.

http://www.openaccessjournals.com/scholarly-articles/exogenous-supraphysiological-doses-of-anabolicandrogenic-steroidscontroversial-and-reciprocal-effects-on-performance-and-organs-2473-6449-1000124.pdf (http://www.openaccessjournals.com/scholarly-articles/exogenous-supraphysiological-doses-of-anabolicandrogenic-steroidscontroversial-and-reciprocal-effects-on-performance-and-organs-2473-6449-1000124.pdf)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 17, 2017, 12:12:50

Slow, sedative music can expedite the recovery process immediately after strenuous exercise.

A randomized, fully counterbalanced, crossover design was used. Core affect, salivary cortisol, heart rate, and blood pressure were measured before exhaustive exercise, immediately after, and in 10-, 20-, and 30-min intervals during passive recovery (21 women and 21 men; 20.9 +/- 1.7 yr) over three separate trials (slow, sedative music; fast, stimulative music; no-music control). The exercise task entailed incremental cycle ergometry performed at 75 rpm with a 22.5 W.min-1 increase in intensity at the end of each minute until exhaustion.
Data were analyzed using mixed-model 3 (condition) x 4 (time) x 2 (gender) MANOVA/ANCOVA.
Results: The largest decline in affective arousal between active and passive recovery phases was evident in the slow, sedative condition ([eta]p2 = 0.50). Women had a more pronounced reduction in arousal than men in the slow, sedative music condition. Heart rate measures showed that fast, stimulative music inhibited the return of heart rate toward resting levels ([eta]p2 = 0.06). Similarly, salivary cortisol levels tended to be lower in response to slow, sedative music ([eta]p2 = 0.11). There was a main effect of condition for affective valence indicating that the slow, sedative condition elicited more positive affective responses than the control and fast, stimulative conditions ([eta]p2 = 0.12).

 Karageorghis, Costas I.; Bruce, Andrew C.; Pottratz, Suzanne T.; Stevens, Rebecca C.; Bigliassi, Marcelo; Hamer, Mark. "Psychological and Psychophysiological Effects of Recuperative Music Postexercise." Medicine & Science in Sports & Exercise

----------------------------------------

Füüsilise koormuse järgne rahulik muusika näib kiirendavat taastumist.

Kaaluks sama lähenemist ka jõutreeningu ajal.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 18, 2017, 15:29:01
https://www.ncbi.nlm.nih.gov/pubmed/29140151 (https://www.ncbi.nlm.nih.gov/pubmed/29140151)  A Comparison of the Nutrient Intakes of Macronutrient-based Dieting and Strict Dieting Bodybuilders.


There were no significant differences between male macronutrient-based dieting and strict dieting bodybuilders when mean intakes were compared for all nutrients, including the macronutrients, selected vitamins and minerals, dietary fiber, added sugars, and saturated fat

Over half of individuals from all groups consumed less than the recommended amounts of several of the micronutrients. Based on this information, it is recommended that competitive bodybuilders should be advised to take their micronutrition into greater consideration.


----------------------------------------------

Ehk siis - võistlevad kulturistid on need, kes peaks saama juhiseid enda mikrotoitainetega paremaks varustatuseks.
Mitte nemad koostama tavainimestele tasakaalustatud toitumiskavasid.

-----------------------------------------------------------------

In conclusion, diet quality did not differ between macronutrient-based dieting and strict
dieting male bodybuilders. Both groups consumed similar amounts of the macronutrients, vitamins
and minerals, saturated fat, dietary fiber, and added sugars. Macronutrient-based dieting female
bodybuilders showed a better diet quality compared with the strict dieting female bodybuilders.

Nevertheless, based on the results of this study, both male and female macronutrient-based dieting
and strict dieting bodybuilders may need to increase their intakes of vitamin A, vitamin D, vitamin
E, potassium, and fiber.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 19, 2017, 16:08:36

http://journals.lww.com/nsca-jscr/Abstract/publishahead/Comparisons_in_the_Recovery_Response_from.95781.aspx (http://journals.lww.com/nsca-jscr/Abstract/publishahead/Comparisons_in_the_Recovery_Response_from.95781.aspx)


Comparisons in the Recovery Response from Resistance Exercise between Young and Middle-Aged Men.


Selle uuringu põhjal üldistades saab öelda, et nooremad (ca 22 a)  vs keskealised (ca 47a) mehed taastuvad jõutreeningust sarnaselt
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 28, 2017, 09:37:44

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400411/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400411/)

 "Effect Of Barbell Weight On The Structure Of The Flat Bench Press." The Journal of Strength & Conditioning Research (2017).

The Higher the Weight, the Less of it Will be Lifted by Your Pecs
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on November 28, 2017, 15:17:09
Lugesin eile just seda fb-s suppversity lehelt :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: ArchangelEST on November 28, 2017, 16:49:09
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400411/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400411/)

 "Effect Of Barbell Weight On The Structure Of The Flat Bench Press." The Journal of Strength & Conditioning Research (2017).

The Higher the Weight, the Less of it Will be Lifted by Your Pecs

Üks loogiline seletus miks mu õlalihased meeletult üle arenesid võrreldes rinnaga, kuid asi stabiliseerus rohkem, kui hakkasin rohkem tehnikale keskendudes madalama raskuse ja suuremate kordustega rinda treenima.

Niisama möödaminnes võib mainida, et üks väheseid, kes Arnoldi rinna suutis ületada kasutas samuti madalaid raskusi. Serge Nubret treenis oma rinna pm. 50-100kg raskusega seeriaid tehes. Küll tegi ta sageli isegi nii palju kui 20 seeriat ja 20x seerias. Ning pausid nii madalad kui 30 sekundit.

(https://11m0wk2tta413cnmt92u7qx7-wpengine.netdna-ssl.com/wp-content/uploads/2017/05/serge_6_7-400x245.jpg)

(https://www.bodybuilding.com/fun/images/2014/an-interview-with-serge-nubret_07.jpg)

---

Muidugi ei tähenda see seda, et rind ei kasvaks suurte raskustega. Muidugi kasvab, selge see. Kuid kas on väärt aina rohkem ja rohkem energiat kulutada ning vigastuste ohtu suurendada, kui see pole hädavajalik?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 28, 2017, 22:56:27

https://www.dietvsdisease.org/l-glutamine-supplements/ (https://www.dietvsdisease.org/l-glutamine-supplements/)

L-glutamine is often said to improve strength, endurance, and body composition. However, studies indicate it is no more effective than a placebo.

Small studies in humans have found glutamine supplements to help with body composition, blood sugar control and other risk factors in patients with diabetes and heart failure. More studies are needed to know if supplementation is safe.

There’s a theoretical basis for supplemental L-glutamine in chronic gastrointestinal disease. However, there have been few studies on humans, with some human studies showing little benefit of supplements.


There was no significant difference between the glutamine and placebo groups in terms of blood markers of the infection


Small studies on humans have found L-glutamine to reduce sick days in diarrhea and to possibly help prevent infection after prolonged exercise. Animal studies have found it may prevent HSV-1 and HSV-2 flares. More human studies are needed in all areas.

There’s no doubt that L-glutamine serves many important functions in the body.

That’s why healthy people naturally produce adequate amounts.

But more isn’t always better, especially in the case of supplements.

Increased L-glutamine is useful for those with certain critical illnesses, but whether it‘s useful in more common conditions or for increasing athletic performance looks doubtful.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 28, 2017, 22:59:20

http://www.smr.jsexmed.org/article/S2050-0521(17)30122-1/abstract (http://www.smr.jsexmed.org/article/S2050-0521(17)30122-1/abstract)

Although testosterone therapy (TTh) is an effective treatment for hypogonadism, recent concerns regarding its safety have been raised. In 2015, the US Food and Drug Administration issued a warning about potential cardiovascular risks resulting from TTh. Fertility preservation is another reason to search for viable alternative therapies to conventional TTh, and in this review we evaluate the literature examining these alternatives.

Aims

To review the role and limitations of non-testosterone treatments for hypogonadism.

Methods

A literature search was conducted using PubMed to identify relevant studies examining medical and non-medical alternatives to TTh. Search terms included hypogonadism, testosterone replacement therapy, testosterone therapy, testosterone replacement alternatives, diet and exercise and testosterone, varicocele repair and testosterone, stress reduction and testosterone, and sleep apnea and testosterone.

Main Outcome Measures

Review of peer-reviewed literature.

Results

Medical therapies examined include human chorionic gonadotropins, aromatase inhibitors, and selective estrogen receptor modulators. Non-drug therapies that are reviewed include lifestyle modifications including diet and exercise, improvements in sleep, decreasing stress, and varicocele repair. The high prevalence of obesity and metabolic syndrome in the United States suggests that disease modification could represent a viable treatment approach for affected men with hypogonadism.

Conclusions

These alternatives to TTh can increase testosterone levels and should be considered before TTh.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 29, 2017, 12:13:03

#Muscle fiber splitting often occurs after strength training, in both animals and humans. Muscle fiber splitting is where one fiber splits into two, although this does not always occur all the way down the length of the fiber. This leads to "branched fibers" which are single fibers for part of their length, and two fibers for the remainder.

Some researchers have interpreted muscle fiber splitting as the precursor to hyperplasia, which is an increase in the number of muscle fibers within a muscle after strength training. It has been frequently reported in animal studies, but whether it occurs in humans is less clear.

In this study, the researchers arrived at a different conclusion, which was that the muscle fiber splitting was an indication of partial or incomplete repair of muscle damage caused by strength training.#
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 30, 2017, 09:21:53

http://www.youtube.com/watch?v=Uc265c-tLGY (http://www.youtube.com/watch?v=Uc265c-tLGY) Science of Growth, Hypertrophy and Building Muscle w/ Brad Schoenfeld
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on November 30, 2017, 12:30:52


---

Muidugi ei tähenda see seda, et rind ei kasvaks suurte raskustega. Muidugi kasvab, selge see. Kuid kas on väärt aina rohkem ja rohkem energiat kulutada ning vigastuste ohtu suurendada, kui see pole hädavajalik?

Kõik sõltub inimese arusaamast - sihist, mille poole ta püüdleb.

Kui oled võistlev tõstja - vajad maxe, et saada paremaks; kui kulturismis plaan kaugele jõuda - siis vist üldse mitte. Teed nagu endale meeldib ja "sinu peal toimib".

Ka lihtsalt lõbujõusaalihundid on väga erineva sealkäimise motiiviga, mõni üritab iga hinna eest kg juurde saada kangile, mõni kehakaalust maha. Kes näeb selles tegevuses üldtugevdavat efekti, kes võimalust et pussy saamiseks suurt biitsa kasvatada.

Ja hea ongi, et igale oma. Aga hea on ka see, et meil on olemas teave, puhkudeks, mil soovime natukene neisse protsessidesse  süveneda. Olla lihtsalt tuima rutiini hästi taluv, hea toitumisega....ja korraliku taastumisega pühendunud meathead..noh..kõva asi seegi.. ja veelkord - igale oma.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on December 01, 2017, 13:46:17
[url]http://www.youtube.com/watch?v=Uc265c-tLGY[/url] ([url]http://www.youtube.com/watch?v=Uc265c-tLGY[/url]) Science of Growth, Hypertrophy and Building Muscle w/ Brad Schoenfeld


Väärt video. Midagi uut põhimõtteliselt enda jaoks ei kuulnduki aga hea üle kuulata ja kinnitusi kuulda :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on December 01, 2017, 21:52:08
see oli hea, kus tõukasid muscle confusionit ja võrdlesid fat confusioniga :D et peaks erinevaid rasvu sööma rasvapõletuse ajal, muidu keharasv harjub ära :D :D ahahaha
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 03, 2017, 10:51:02

*Although partial squats have now been established as valuable for sports-specific strength gains, they are more rarely used to improve squat strength, because of a lack of specificity.
Even so, this study showed that a program of combined full plus partial squats tended to improve full squat 1RM by more than a program of only full squats. Since the average percentage of 1RM used in the study was associated with the gain in full squat 1RM, it may be because partial squats allowed the use of heavier relative loads for the same number of reps in training.*
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 06, 2017, 19:07:10

http://www.youtube.com/watch?v=KMnp7y6_sMA (http://www.youtube.com/watch?v=KMnp7y6_sMA) The Most Scientific Way to Train QUADS | Quad Training Science Explained
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 08, 2017, 15:25:13

Spencer Nadolsky

"But seriously this is why it drives me nuts when internet world says BMI is worthless.

It is not.

We do care where the adiposity is (abdominal vs legs) since that is a marker related to CVD and metabolic health.

But just having more mass in general even muscle isn't necessarily healthy to a point.

Low muscle mass is bad. Super high muscle mass is likely not good either.

Regarding preserving muscle mass when losing weight, it won't all be fat mass and worrying about excessive amounts of protein just to squeeze out a few oz of muscle mass is dumb I agree."

--------------------------------------------------------------------------------------------------------------

http://carbsanity.blogspot.com.ee/2017/12/high-bmi-and-risk-of-cardiovascular_7.html (http://carbsanity.blogspot.com.ee/2017/12/high-bmi-and-risk-of-cardiovascular_7.html)

"Is being heavier healthy depending on body composition?  The main study discussed in this post seems to indicate otherwise."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 08, 2017, 19:17:41
*New study just pubbed shows that a lower frequency training group (2 days/wk) resulted in greater overall gains than a higher frequency group (4 days/wk) with weekly volume equated between groups. Subjects had at least 2 years lifting experience. The training routine was a bit skewed for upper body, but it basically the lower frequency performed lower body muscles once per week and upper body muscles twice per week, while the higher frequency performed lower body twice and upper body four times. As I've mentioned previously, we have several papers on the topic all showing no benefits to training muscle groups more than twice/wk in resistance-trained men. The evidence is mounting that twice per week appears to be a sweet spot for training a muscle group provided volume is equated, at least from a hypertrophy standpoint.*

*
Study definitely has its flaws. The idea of training 4 days in a row in comparison to 2 doesn’t make much sense to me. Why not spread that out a little more, maybe 4 workouts over 7 days. There are a few other flaws as well. Did we train to failure each time, a certain RPE, etc. this study doesn’t hold much weight, for me anyways. Lots of missing variables..*

*
1. Strange effect sizes. Calculations doesnt show nearly as big as they described.

2. Not really "trained" population. 70 kg bench press?!

3. Not really high volume. 12 weekly sets for muscle group. (We need a definition of HV).

4. What about the diet?! No one tracked it.

5. Very small sample size. It's a common problem in our field but the least I can say is that "no difference between groups".

6. One group showed some pretty big differences in muscle thickness prior to the intervention. Again, sample size issue...

7. Some data mistakes. 115 rm1 squat prior to the intervention and you can see in the chart that one group was 90 and the other 103. Where is the 115?

8. Self selected maximum repetitions. Can potentially lead into different training volume that can effect hypertrophy.*


https://www.ncbi.nlm.nih.gov/m/pubmed/29216446/ (https://www.ncbi.nlm.nih.gov/m/pubmed/29216446/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 13, 2017, 10:40:40

This interesting study reported on the effects of taking a 3-week break in the middle of a 15-week strength training program, in previously-untrained individuals.

Surprisingly, there was no effect on long-term increases in either strength or muscle size. The strength gains were largely maintained throughout the 3-week detraining period, while the gains in muscle size were lost, but then regained at a faster rate than would have been achieved if training were continued without the break.

This shows that the rate of muscle growth is already reducing by 9 – 15 weeks of continuous strength training, and the fastest rates of increase in muscle size occur before that. Clearly, hypertrophy occurs earlier and quicker after commencing strength training than was previously believed...
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 15, 2017, 18:37:52

http://www.sciencedirect.com/science/article/pii/S0271531717306474 (http://www.sciencedirect.com/science/article/pii/S0271531717306474)

 Consuming a rapidly digested whey protein snack 2 hours after a slowly digested, lower protein breakfast resulted in a greater peak plasma EAA concentration but comparable plasma EAA availability than consuming a single higher protein breakfast.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 15, 2017, 22:05:26

http://www.ergo-log.com/half-ex-steroids-users-are-hypogonadal.html (http://www.ergo-log.com/half-ex-steroids-users-are-hypogonadal.html)

The differences in libido and testes size were significant between the two groups.

"To prevent anabolic steroids dependence, and to reduce the risk of prolonged hypogonadal syndromes, hypogonadal patients will likely require endocrinological treatment to restore normal hypothalamic-pituitary-testicular function, possible antidepressant treatment (if depressive symptoms are pronounced), and substance-dependence treatment to reduce the risk of relapse into steroids use."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 17, 2017, 19:57:41

https://www.ncbi.nlm.nih.gov/pubmed/28444456/ (https://www.ncbi.nlm.nih.gov/pubmed/28444456/) Free leucine supplementation during an 8-week resistance training program does not increase muscle mass and strength in untrained young adult subjects.

Free leucine supplementation (3.0 g/day post-training) does not increase muscle strength or CSA during RT in healthy young subjects consuming adequate dietary protein intake.
-------------------------------------------------------------------

#More evidence that supplementation with isolated amino acids is superfluous provided daily protein intake is sufficient. Take home: Just focus on consuming sufficient protein in your diet.#
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on December 17, 2017, 21:44:42
Mõttetud uuringud, mulle küll üks suur onu ütles jõusaalis, et bcaa talle nagu küll mõjus  ;D ;D ;D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kiilakas1991 on December 18, 2017, 13:10:58
Tuleb jousaalis poorduda koige suurema hr juurde ja kysida öiget bccad lihtsalt
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 19, 2017, 18:10:57

http://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00350-2 (http://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00350-2)  Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity


#Cutting carbohydrates increased net fat oxidation, but cutting fat by equal calories had no effect

•Cutting fat resulted in more body fat loss as measured by metabolic balance


"In summary, we found that selective reduction of dietary carbohydrate resulted in decreased insulin secretion, increased fat oxidation, and increased body fat loss compared to a eucaloric baseline diet. In contrast, selective isocaloric reduction of dietary fat led to no significant changes in insulin secretion or fat oxidation compared to the eucaloric baseline diet, but significantly more body fat was lost than during the carbohydrate-restricted diet."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kiilakas1991 on December 19, 2017, 19:13:16
[url]http://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00350-2[/url] ([url]http://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00350-2) [/url] Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity


#Cutting carbohydrates increased net fat oxidation, but cutting fat by equal calories had no effect

•Cutting fat resulted in more body fat loss as measured by metabolic balance


"In summary, we found that selective reduction of dietary carbohydrate resulted in decreased insulin secretion, increased fat oxidation, and increased body fat loss compared to a eucaloric baseline diet. In contrast, selective isocaloric reduction of dietary fat led to no significant changes in insulin secretion or fat oxidation compared to the eucaloric baseline diet, but significantly more body fat was lost than during the carbohydrate-restricted diet."

Uuringus ei ole öeldud kui aktiivne nende lifstyle on. Kirjanikul ja ehitajal on erinevad vajadused.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 19, 2017, 19:41:19

ma ei pahanda kui selle asjatundmatu kommentaari ise ära kustutad. Uuringuid ei tehta päris nii.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kiilakas1991 on December 19, 2017, 20:12:22
Liiga pealiskaudne
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on December 19, 2017, 20:17:50
Väike hõõrdumine käib igas teemas siin foorumis ikka  ;D ;D ;D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on December 19, 2017, 21:44:54
Hõõrdumisest pole siin juttugi - lihtsalt inimestel on erinevad arvamused. Kui ma jõudsin tabeli juurde, kus on kirjas, et keskmine rasvaprotsent oli pea 40%, siis oli jutt läbi. Sama hästi oleks võinud subjektidele öelda, et kallid kodanikud, jätame nüüd ühe koogikese söömata ja kahe nädala pärast oleks tulemus suht sarnane. Mida ma öleda tahan on see, et sellised uurinud on nii äärmuslikud, et reaalse maailmaga siin midagi pistmist ei ole.

Kustutama postitust ei hakka. Ma olengi loll :)

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on December 19, 2017, 21:46:49
No problem, ma isegi ei jõudnud uuringu lugemiseni :D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 20, 2017, 08:59:44
Kas olete fred jüssiliku heitamise lõpetanud? Kõik on saanud väga olulise, reaal-elulise "oma seisukoha" öeldud?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on December 20, 2017, 10:34:58
Kas olete fred jüssiliku heitamise lõpetanud? Kõik on saanud väga olulise, reaal-elulise "oma seisukoha" öeldud?

Jep, tuli kohe parem uni kodus peale :) Aga nüüd on Sul võimalus ennast õigustada ja rääkida, miks on see uuring ühiskonnale nii tähtis? :)

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Enforcer on December 20, 2017, 11:42:58
Ühiskonnale on see vast nii palju tähtis, et haiguslikku rasvumist võib lugeda ühiskondlikuks probleemiks - samas ei ole probleem, et jõusaalihundil on 16% BF, aga ta tahaks, et see number oleks 10%. Aga jah, arvestades, et see pole selline üldine tervisefoorum, siis võibolla läheksid spetsialiseeritud uuringud paremini peale.

Siin kohal muidugi tekib küsimus, miks peaks nii rasvunud inimesi ravima tehes ainult nii-öelda naturaalseid muudatusi - toitumine ja aktiivsus. Panna peale rohud, mis insuliini tundlikkust tõstavad, ja see rasv kaob veel efektiivsemalt. Rasvumisega tervis ära rikutud, ega siis ei ole vaja enam rohtusid karta.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 20, 2017, 12:37:39

Uuringutel on konkreetsed eesmärgid, nad ei pruugigi universaalselt laineda "reaalellu", samas,saame me piisavalt universaalse suuna, et teatud asju näha/väita.

Antud juhul on ju samuti eesmärk teadusartikli pealkirjas välja toodud (reeglina nii tehaksegi, v.a. juhud, kus vahel näiteks ka ollakse pealkirjades "vaimukad")


Siin on selgelt öeldud, ja tulemuseski see välja toodud, et uuriti kumma makrotoitaine (süsivesik/rasv) vähendamine menüüst aitab tõhusamalt rasvunud inimestel keharasva osakaalu vähendada. Tingimuseks, et kaloraaž jääb samaks. 2 nädala jooksul. Toitumine oli kontrollitud. Uuritavad olid suhteliselt samaealised, sarnase kehakaalu ja KMI-ga.

Seda ei tehtud tüüpidega, kes teevad enda arust klassikalist tõstmist, iseenda meetodite abil, ega ka muude "eriliste" ühiskonnagruppidega. Tegemist oli suvaliste rasvunud inimestega, kellele loodi uuringu ajaks analoogsed tingimused, jne. Täistekstis on kõik detailid kirjas.

Nagu ka see, et uuringul on "limitations".. aga need kõik on nüansid.

"Translation of our results to real-world weight-loss diets for treatment of obesity is limited since the experimental design and model simulations relied on strict control of food intake, which is unrealistic in free-living individuals. While our results suggest that the experimental reduced-fat diet was more effective at inducing body fat loss than the reduced-carbohydrate diet, diet adherence was strictly enforced. We did not address whether it would be easier to adhere to a reduced-fat or a reduced-carbohydrate diet under free-living conditions. Since diet adherence is likely the most important determinant of body fat loss, we suspect that previously observed differences in weight loss and body fat change during outpatient diet interventions (Foster et al., 2010, Gardner et al., 2007, Shai et al., 2008) were primarily due to differences in overall calorie intake rather than any metabolic advantage of a low-carbohydrate diet.

In summary, we found that selective reduction of dietary carbohydrate resulted in decreased insulin secretion, increased fat oxidation, and increased body fat loss compared to a eucaloric baseline diet. In contrast, selective isocaloric reduction of dietary fat led to no significant changes in insulin secretion or fat oxidation compared to the eucaloric baseline diet, but significantly more body fat was lost than during the carbohydrate-restricted diet."

Ja see ei ole nii oluline, et anda inimestele, kes isegi ei suuda/viitsi niigi palju välja lugeda, võimalust seletama hakata. Kui minul puudub pädevus, ma ei kipugi "oma sõnadega" midagi laialt seletama. Või veelgi enam - "ümber lükkama" 1. teadlaste töid 2. nende, kelle interpreteerimisoskus võimaldab teha ülditavaid järeldusi uuringutest. Kust tuleb see isu, tohutu tahe olla "neist" kõigist targem?

Dunning-Krugeri effekt  https://et.wikipedia.org/wiki/Dunningi-Krugeri_efekt

"Dunningi-Krugeri efekt on kognitiivne moonutus ehk kognitiivne nihe (inglise cognitive bias), kus "inimesed jõuavad ekslikele järeldustele ja teevad sobimatuid valikuid, kuid nende ebakompetentsus jätab nad ilma metakognitiivsest võimest seda mõista"[1]. Seetõttu kogevad oskusteta inimesed illusoorset üleolekut, hinnates enda võimeid keskmisest kõrgemaks, mis on palju kõrgem tegelikkusest."


On olemas inimesi, kelle erialaks see on - ja siis piisab nende tsiteerimisest. Siinseski keskkonnas näib olevat vaid ühe käe sõrmedel üle loetav nende arv, kes üldse aru saavad, millega tegu on või kas/kui olulised teadusuuringud, ka neis küsimustes, üldse on.

Uuringute mõte, tihtipeale,k ordan, ongi selles, et näidata kuidas asjad käivad kontrollitud tingimustes, mitte kellegi kodus, kus ta ei kontrolli isegi midagi, vaid laseb nagu jumal juhatab. Siis ei saagi neist "reaalelus" kasu olla.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 20, 2017, 14:22:15
Jätkakem selliste argumentidega nüüd seal "südamelt ära"  teemas. See, kes ei saa aru, ja taob vastu rinda, et tema ei muutu, veel
eriti.

"Selles uuringus lihtsalt puudub adekvaatsus minu jaoks." - õnneks ei ole ka siin keegi vaeva näinud sinusuguse ümberpööramiseks. Ole usklik edasi.

" naisteka foorumus oleks kõik püsti tõsnud ja Sulle aplodeerinud aga selle foorumiga seoses ma ei oska kuidagi otsi kokku siduda "

- sinu enamik sõnavõtte on naistefoorumi tasemel,ei midagi isiklikku, see lihtsalt on nii.

Kui fred jüssilikku targutamist sai mainitud, siis see ei olnud kompliment - see ongi tase, millest "naised" aru saavad ja vaimustuvad - selline lihtsate tõdede aina ja taas korrutamine. Millekski enamaks, uueks, muutusteks ei olda valimas. Mõistma, mis on millegi väiksema taga või tegema vajalikke üldistusi, siis kui neid vaja või vastupidi - see on midagi enamat. Mõttelaiskus, analüüsioskuse puudumine, klammerduda oma tõdedesse - on hea turvaline.

Sa ei saa elementaarsetest asjadest aru lihtsalt. Oma asjadest - palun väga,oled spetsialist. Aga hoia end tagasi, kui teemaks on midagi üldisemat, veelgi enam - teooria, uuringute ja sealtsaadavate tulemustega seotut. Aja oma rida, ja las teised ajavad oma - kui sul lastakse oma teha, vasta samaga. Teed kõigile teene.

Mina sind ei sega.


------------------------------

See näitab vaid seda, et inimesed kipuvad oma mullis elama. Teema on globaalse tähtsusega - maailmas "otsitakse" rasvumisele põhjust, käib "sõda" low-carberite ja normaalse toitumise vahel (need, kes pigem vähendaks toidust rasva (eelkõige loomset)) - ja selles valguses on sarnased uuringud piisavalt informatiivsed, et jõuda TEOREETILISELT objektiivsele tõele lähemale. See, kas või kuidas seda teavet keegi kasutab, ei oma absoluutselt mingit tähtsust. Lihtsalt on inimesi, kes on veidi enam süvitsi huvitatud teatud valdkonna avastuste osas. Kui keegi ei tunne, et ta saaks neist midagi oma "klassikalise tõstmise" trennis kasutada - taevas küll - lihtsalt mine trenni ja ignoreeri - see ei ole sulle.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on December 20, 2017, 16:41:00
Kõik oleks tore MP, kui sa ei unustaks VÄGA OLULISI asju siin, nimelt on aaaellil kõva kükikoefitsent, tal on adidase tõste (jäin stoppama, jalanõud ? tossud ? ) ahjaa tõstekingad ja ärme unusta, et ta sööb ben & jerryst, mis nii mõnegi vanakooli kulturisti jaoks on kryptonite ilmselt  ;D

Almost forgot.... ta teeb suure raskusega mingeid koogutusi ka veel  8)

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on December 20, 2017, 16:58:46
Kõik oleks tore MP, kui sa ei unustaks VÄGA OLULISI asju siin, nimelt on aaaellil kõva kükikoefitsent, tal on adidase tõste (jäin stoppama, jalanõud ? tossud ? ) ahjaa tõstekingad ja ärme unusta, et ta sööb ben & jerryst, mis nii mõnegi vanakooli kulturisti jaoks on kryptonite ilmselt  ;D

Almost forgot.... ta teeb suure raskusega mingeid koogutusi ka veel  8)

Pole nagu ühtegi sõna sinu aadressil öeldnud aga selles ma ei eksinud, et inimesed ei muutu. Igal juhul edu paremaks inimeseks saamisel :)

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 21, 2017, 09:27:09

https://www.instagram.com/p/Bc3nKJTHntU/ (https://www.instagram.com/p/Bc3nKJTHntU/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 22, 2017, 14:29:00
http://www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=article (http://www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=article)

"..the group assigned to testosterone without exercise had a significantly greater increase in the cross-sectional area of the quadriceps than the placebo-alone group.."

600 mg nädalas ilma jõutreeninguta toimib ka .. teati juba 20 a tagasi


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: zwen15 on December 22, 2017, 14:52:22
[url]http://www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=article[/url] ([url]http://www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=article[/url])

"..the group assigned to testosterone without exercise had a significantly greater increase in the cross-sectional area of the quadriceps than the placebo-alone group.."

600 mg nädalas ilma jõutreeninguta toimib ka .. teati juba 20 a tagasi

Ehk, nagu juba varem läbi käinud ja enamus teab, siis testo peal ilma trennita tuli rohkem liha, kui naturaalil trenniga.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 22, 2017, 14:53:55

#This study showed that the close grip bench press displays features that make it very well-suited to training athletes who need to produce force at high speed. In contrast, the wider grip, traditional bench press is better for exerting maximum force, and may therefore be better for strength athletes."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 22, 2017, 14:56:06

¤While the literature shows that central fatigue is relatively short-lived after strength training (contrary to popular belief in the fitness industry), whether the immediate changes in the central nervous system are different after maximum strength and hypertrophy strength training workouts is unclear.

To answer this question this important study tracked the changes in corticospinal excitability and inhibition over the 72 hours after maximum strength and hypertrophy strength training workouts, in strength-trained individuals. The time-course of fatigue and subsequent super-compensation were actually very similar between both types of workout.¤
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 22, 2017, 14:59:03

& Strength training can be a very valuable addition to a diet for maximizing improvements in body composition, as this study in overweight females demonstrates. Interestingly, the study recorded no significant changes in resting metabolic rate (RMR) after the weight loss period, which suggests that metabolic adaptation to the reduced calorie diet did not occur. &
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 27, 2017, 13:23:11
https://www.researchgate.net/publication/322023636_Evidence-Based_Guidelines_for_Resistance_Training_Volume_to_Maximize_Muscle_Hypertrophy (https://www.researchgate.net/publication/322023636_Evidence-Based_Guidelines_for_Resistance_Training_Volume_to_Maximize_Muscle_Hypertrophy)

Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy

December 2017


Practical Applications

"There is compelling evidence that RT volume is a primary driver of hypertrophy, with
higher volumes showing greater increases in muscle growth. It therefore follows that those
seeking to maximize hypertrophy should train with multi-set protocols. Based on current
literature, 10+ sets per muscle per week would seem to be a good starting point as to
programming volume in those with hypertrophic-oriented goals. Volume should then be
manipulated based on individual response.

That said, substantial gains can nevertheless be achieved with volumes as low as 4 or fewer sets per muscle per week. For those who are timepressed,
lower volume routines represent a viable option to balance efficiency with results.
Given that consistently training with high volumes has been purported to hasten the onset
of overtraining (9), it can be hypothesized that periodizing volume may enhance hypertrophy.
Therefore, the ongoing discussion of high versus low RT volume does not need to be binary;
rather, a combination of both approaches might be an optimal long-term strategy that would
allow constant progression. Progressively increasing from lower (e.g. 10 sets per muscle per
week) to higher (e.g. 20 sets per muscle per week) RT volumes over a period of several months
may help to promote a state of functional overreaching, which would, in turn, result in a
supercompensation of muscle proteins while reducing the potential for overtraining. When
approaching such high volumes of training, individuals might consider distributing the total
volume into two separate daily training sessions. There is some evidence to suggest that this
strategy might produce superior results in comparison to training only once per day (12). As
periods of high volume RT are not easily sustainable over longer periods, a lower volume phase
might also be incorporated. It has been shown that during these periods a decrease in training
volume by ~65% is sufficient for maintenance and, in some cases, even continued increases in
muscle mass (5). However, this seems to be somewhat dependent on age, as older adults appear
to require a higher dose of RT volume than the young to maintain myofibrillar hypertrophy (5).
Other factors also need to be considered when prescribing RT volume. Specifically, when
working with athletes, it may be hypothesized that lower RT volume would be more beneficial
due to other sport-specific training demands. Table 2 presents a hypothetical approach to
periodizing volume over time; note that the suggested volume levels should be individualized
based on needs and abilities.

Inter-individual responsiveness to RT remains a complex topic for practitioners as
evidence indicates that some individuals experience more dramatic changes in muscle mass than
others. In a large-scale study, Hubal et al. (14) reported a broad range of hypertrophic responses
to RT, with changes in muscle size varying between -2% to +59%. Interestingly, when observing
the overall results, the frequency of high responders was greater than that of low responders. It is
possible that so-called “non-responders” to training may benefit from an increased RT volume.
Such a beneficial effect has been shown in aerobic endurance training research whereby
participants who responded poorly to an initial 6-week low-volume protocol showed robust
improvements in cardiorespiratory fitness after undertaking a subsequent 6-week protocol with
an increased volume of training, so much so that none of the participants were classified as a
“non-responder” after the ensuing higher-volume trial (23). Whether similar results would be
seen in RT remains speculative, but intriguing findings in this regard come from Marshall et al.
(20) who examined the relationship of RT volume in low responders to changes in dynamic
muscular strength. Following 6-weeks of RT, the researchers reported that both high and low
responders were identified from all randomized training groups (i.e. 1-set, 4-set, and 8-set
groups). However, the number of low responders was highest for the 1-set group. In contrast, a
greater number of high responders were from the 4-set and 8-set groups. While it cannot be
inferred from these findings whether higher volume RT would elicit hypertrophic improvements
in low responders, they do provide a logical rationale for practical experimentation in those who
respond poorly to gaining muscle mass with lower volume RT protocols.
Finally, it is known that hypertrophy can manifest in a regional specific manner, both
from an intra- and inter-muscular standpoint (4). In this way, some aspects of a given muscle or
the individual heads of the muscle will show greater growth than other segments... "


------------------------------------------------------------------


http://journals.lww.com/nsca-jscr/Abstract/publishahead/Acute_effects_of_different_rest_interval_between.95578.aspx (http://journals.lww.com/nsca-jscr/Abstract/publishahead/Acute_effects_of_different_rest_interval_between.95578.aspx)


"Acute effects of different rest interval between sets of resistance exercise on neuromuscular fatigue in trained older women."


Longer rest intervals may be a strategy that possibly would lead to greater long-term gains in muscle strength and hypertrophy of the lower limbs in trained older women.
Twenty-one resistance-trained older women (66.4 +/- 4.4 years; 69.1 +/- 11.4 kg; 157.5 +/- 5.0 cm) completed three different test sessions, performed 48 to 72 hours apart, in a randomized and counterbalanced within-subjects design. In two test sessions, the participants performed three sets to voluntary exhaustion with loads that corresponded to 15 maximum repetitions, with either one-minute RI (RI-1) or three-minute (RI-3). In another test session, the participants remained at rest for 15 minutes. The total volume of exercise and time under tension for the RI-3 session was statistically higher (p < 0.05) than the RI-1 session. MVC post-exercise for the RI-3 session showed significantly greater reductions (-7.8%; p < 0.05) compared to the RI-1 and control sessions. No significant changes in post-exercise iEMG activity of the VL and VM were shown for any of the sessions (all p > 0.05). The findings of the present study suggest that different RI between sets lead to different acute neuromuscular responses.

 

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: zwen15 on December 27, 2017, 14:25:24
Imelik, et targad mehed kirjeldavad treeningmahtu läbi seeriate. On suur vahe kas teha näiteks 10 seeriat 3 kordust või 10x10.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 27, 2017, 14:47:32

"RT volume is a primary driver of hypertrophy, with
higher volumes showing greater increases in muscle growth..." - volumet mõõdad kokkuvõttes nii, ja see näib olevat peamine.

Või mis mõttes "10 seeriat 3 kordust vs 10X10" ? kuskil ei ole kirjeldatud seda nii, et korduste arv seerias ei loe.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Raido T on December 27, 2017, 14:49:47
Suutlikkuseni minnes polegi vahet kas teha 10x3 või 10x10
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 27, 2017, 15:04:59
Kui loed täisteksti, siis:


"The American College of Sports Medicine position stand recommends that novice
individuals perform 1 to 3 sets per exercise of 8 to 12 repetitions with a moderate load (70-85%
1RM) while advanced individuals should perform 3 to 6 sets per exercise of 1-12 repetitions with
a loading range of 70-100% 1RM (1). With respect to advanced trainees, the wide loading range
was recommended to target both mechanical and metabolic (hypoxic) stimuli to maximize
muscle growth in a periodized fashion. These guidelines are consistent with a recent survey of
127 competitive bodybuilders, which found that over 95% of respondents employed 3-6 sets per
exercise in their training programs (10). Despite this apparent congruity between science and
practice, some fitness professionals have challenged current opinion, claiming that a single set,
when taken to muscular failure, is as effective as higher RT volumes. For example, a recent
review attempted to make the case that training volume was unrelated to muscular gains,
postulating the performance of a single set per exercise is sufficient to maximize hypertrophy
more efficiently than higher-volume routines "

Siin on laias laastus kirjeldus neile settidele.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: zwen15 on December 27, 2017, 15:15:15
"RT volume is a primary driver of hypertrophy, with
higher volumes showing greater increases in muscle growth..." - volumet mõõdad kokkuvõttes nii, ja see näib olevat peamine.

Või mis mõttes "10 seeriat 3 kordust vs 10X10" ? kuskil ei ole kirjeldatud seda nii, et korduste arv seerias ei loe.

Valesti pole midagi. Mul oli igav ja tuju nokkida...
Võrreldakse 10 tööseeriat  4 tööseeriaga aga pole täpsustatud korduste arvu.
Treeningmaht = seeriad x kordused.
10x3= 30 kordust
4x10= 40 kordust
Kumb on suurem töömaht? (tööraskus sama)

Täpsem oleks võrrelda tehtud korduste arvu.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 27, 2017, 17:37:03

http://online.liebertpub.com/doi/full/10.1089/met.2016.0108 (http://online.liebertpub.com/doi/full/10.1089/met.2016.0108)

From an evolutionary adaptive perspective, it seems unlikely that our ancestors had such easy access to the current socially normal and excessive meal frequency and calorie density. Although periods of fasting for days or perhaps even weeks may appear socially extreme today, they are tolerable83–88 and were likely imperative to survive in an environment that historically humans had little to no control over. Moreover, seasonal and circadian zeitgebers exert strong feedback mechanisms on cellular and whole-body function, including effects on nutrient disposal.89–95 Our “Metabolic Winter Hypothesis” suggests that a healthful existence requires the majority of us to reassess our relationships with food intake, sleep, and the temperature of our environment.1 Many observations indicate that DR, mild cold stress, and sleep all appear to have a related mechanistic role of increasing health and longevity and mitigating age-related diseases.96,97 One may conceptually frame this by contrasting a metabolic winter (i.e., cool, dark, still, and scarce) with a metabolic summer (i.e., warm, bright, active, and abundant). Added to this framework are the myriad cell signaling pathways and fundamental cellular processes modulated by nutrient availability and nutrient signaling. These are likely part of a larger phenology influencing all animal and plant life, a phenomenon that humans have successfully engineered out of their daily life.

Importantly, using the Food Triangle in place of the traditional categorization of foods as protein, carbohydrate, or fat allows one to more easily identify eating patterns that will likely lead to weight gain. Moreover, food stuffs on the right side of the Food Triangle have components that longevity research shows can extend the healthspan, if not the life span, of mammals and potentially humans98 by minimizing essential amino acids to decrease mTOR and GH/IGF-I signaling, while maximizing dietary fiber, vitamins, minerals, and micronutrients such as carotenoids, phytosterols, and flavonoids to activate sirtuins and AMPK.99–101

If nutrient availability plays a critical role in seasonal environmental signaling, it may raise the question of how various forms of DR impact overall fuel partitioning and disposal. For example, the restriction of methionine—found in high concentrations in animal-based protein diets (the left side of the Food Triangle) and low concentrations in plant-based protein diets (the right side of the Food Triangle)—has been associated with increased longevity and improved age-related health.102–104 One might also ask the question whether there is a difference in metabolic feedback to a whole food plant-based very low-calorie diet (VLCD) that has restricted nutrients versus the often abundantly supplemented modern VLCDs (e.g., liquid diets). Furthermore, it is unclear from the standpoint of adaptive evolutionary pressure how any human ancestor might have experienced periods of severely scarce calories yet have had access to abundant “supplemental” nutrients.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 27, 2017, 18:29:34
Valesti pole midagi. Mul oli igav ja tuju nokkida...
Võrreldakse 10 tööseeriat  4 tööseeriaga aga pole täpsustatud korduste arvu.
Treeningmaht = seeriad x kordused.
10x3= 30 kordust
4x10= 40 kordust
Kumb on suurem töömaht? (tööraskus sama)

Täpsem oleks võrrelda tehtud korduste arvu.

Ei, sa küll oled igavlenud, aga süveneda ei ole ikka aega olnud - korduste arv ongi konkreetses teadusartiklis erinev - sõltuvalt treenija tasemest, jne. Lihtsalt viska pilk peale enne kui nokkima hakata.

"novice
individuals perform 1 to 3 sets per exercise of 8 to 12 repetitions with a moderate load (70-85%
1RM) while advanced individuals should perform 3 to 6 sets per exercise of 1-12 repetitions with
a loading range of 70-100% 1RM (1)"

Korduste arvud erinevad, raskused (% 1RM) erinevad, jne. Seeriad on ainus konstant antud juhul.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 29, 2017, 21:06:40

https://www.ncbi.nlm.nih.gov/pubmed/29283292/ (https://www.ncbi.nlm.nih.gov/pubmed/29283292/) Morphological, molecular and hormonal adaptations to early morning versus afternoon resistance training.

" In conclusion, similar levels of muscle strength and hypertrophy could be achieved regardless of time of the day in previously untrained men. However, at the level of skeletal muscle signalling, the extent of adaptation in some parameters may be time of day dependent."


¤ Train when it's convenient and when you are at your best. ¤
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on December 30, 2017, 22:05:43

https://b-reddy.org/2013/05/20/issues-with-foam-rolling/

Foam rolling can’t, by itself, change how we move. Only the brain can do that.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 02, 2018, 17:57:40
https://link.springer.com/article/10.1007/s00421-017-3792-9

The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis


We argue that the initial increases in MPS post-RT are likely directed to muscle repair and remodelling due to damage, and do not correlate with eventual muscle hypertrophy induced by several RT weeks. Increases in MPS post-RT session only contribute to muscle hypertrophy after a progressive attenuation of muscle damage, and even more significantly when damage is minimal. Furthermore, RT protocols that do not promote significant muscle damage still induce similar muscle hypertrophy and strength gains compared to conditions that do promote initial muscle damage. Thus, we conclude that muscle damage is not the process that mediates or potentiates RT-induced muscle hypertrophy.

-----------------------------------------------------------------------------------------

Muutused lihastes (hüpertroofia) ja jõu kasv toimuvad ka ilma lihasrakkude kahjustusteta.


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 02, 2018, 22:09:03

https://www.ncbi.nlm.nih.gov/pubmed/27281305 (https://www.ncbi.nlm.nih.gov/pubmed/27281305)

Empty calories and phantom fullness: a randomized trial studying the relative effects of energy density and viscosity on gastric emptying determined by MRI and satiety.

 "With respect to appetite, the thick 100-kcal shake led to higher fullness (58 points at 40 min) than the thin 500-kcal shake (48 points at 40 min)."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 05, 2018, 22:00:48
http://www.mdpi.com/2072-6643/10/1/40 (http://www.mdpi.com/2072-6643/10/1/40)

Total soy food (p < 0.001), genistein (p = 0.008), daidzein (p = 0.018), and unfermented soy food (p < 0.001) intakes were significantly associated with a reduced risk of PCa. Fermented soy food intake, total isoflavone intake, and circulating isoflavones were not associated with PCa risk. Neither soy food intake nor circulating isoflavones were associated with advanced PCa risk, although very few studies currently exist to examine potential associations. Combined, this evidence from observational studies shows a statistically significant association between soy consumption and decreased PCa risk. Further studies are required to support soy consumption as a prophylactic dietary approach to reduce PCa carcinogenesis.

-------------------------------------------------------------------------------------------------------------------
Sojatooted on pigem kaitsva toimega, leitakse antud meta-ülevaates - vähemalt eesnäärmekasvaja kontekstis.



https://www.ncbi.nlm.nih.gov/pubmed/29300431/ (https://www.ncbi.nlm.nih.gov/pubmed/29300431/)  Effects of Protein, Essential Amino Acids, B-Hydroxy B-Methylbutyrate, Creatine, Dehydroepiandrosterone and Fatty Acid Supplementation on Muscle Mass, Muscle Strength and Physical Performance in Older People Aged 60 Years and Over. A Systematic Review on the Literature.

Search strategy allowed us to identify 23 RCTs. Among them, four used proteins as nutritional supplement, seven EAAs, six creatine, four DHEA and finally, two HMB. From our systematic review, it seems that the effects of these supplementations on muscle health are rather limited. Only consistent effects of EAA supplementation on physical performance (3 out of the 4 RCTs using EAA supplementation found significant effect of this supplementation on physical performance) and HMB supplementation on muscle mass (all the 2 identified RCTs using HMB supplementation found significant effect of this supplementation on muscle mass) have been found across studies. No consistent effects were found for the other types of dietary supplementation.

----------------------------------------------------------------------
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 06, 2018, 10:57:00

Conventional strength and power (back squat and loaded jumps) and machine-based strength and power (Smith machine squat and loaded Smith machine jumps) training both outperform Olympic weightlifting for improving jumping and sprinting performance in athletes with strength training experience.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 08, 2018, 14:59:36

# In this study, cardio done 6 hours prior to weights as part of an overall training program seems to ⬆️ muscle hypertrophy. I’d speculate that the type of cardio matters quite a bit. Running is probably quite catabolic. However, cycling, rowing etc may be the preferred aerobic exercise if you don’t want to compromise gains in skeletal muscle mass. #
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 09, 2018, 13:32:35

A new study finds that individuals with greater capillarization have an increased satellite cell activation following exercise.
Skeletal muscle stem cells (satellite cells) play a crucial role in repair and remodeling of muscle in response to exercise.
Various factors such as cytokines and growth factors can regulate the activity of satellite cells. But these factors need to reach the satellite cells to impact them. If there is a high degree of muscle capillarization, then it might be easier for these factors to reach the satellite cells.
In support, this study found that subjects with greater capillarization (and consequently a smaller distance between satellite cells to the closest capillary) have an increased satellite cell activation following exercise. In line, these subjects also recovered their muscle force faster.

http://onlinelibrary.wiley.com/doi/10.1113/JP275155/abstract (http://onlinelibrary.wiley.com/doi/10.1113/JP275155/abstract)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 13, 2018, 20:46:42

https://www.ncbi.nlm.nih.gov/pubmed/29301002 (https://www.ncbi.nlm.nih.gov/pubmed/29301002)

2018 Jan 2. doi: 10.1093/ndt/gfx340. [Epub ahead of print]
Should we eat more potassium to better control blood pressure in hypertension?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 14, 2018, 09:52:53

* For those who don't know what these are, here is a VERY rough description of the three different energy systems your body uses to produce energy during certain different activities:

🔷 Aerobic:

- Uses fat for fuel. (Lipolysis)

- The dominant energy system at rest and low intensities (sleeping, sitting, walking, even low intensity cardio)

- Doesn't produce energy very fast, but has an enormous reserve of fuel (body fat)

- Most efficient energy pathway.

- Example of an Aerobic-dominant sport/athlete: Distance runner.

🔷 Glycolytic (Anaerobic Lactic):

- Uses carbs (glycogen) for fuel. (Glycolysis)

- Glycogen is stored within the muscles, and also the liver.

- Can produce energy much faster than aerobic, but has a limited amount of stores (glycogen stores)

- Takes over more and more as exercise gets more intense, and also as heart rate increases.

- Example of a Glycolytic-dominant sport/athlete: American football, rugby, soccer

🔷 ATP/Creatine phosphate (Anaerobic A-Lactic):

- Quickest but least efficient.

- Important for explosive, Max effort exertions (a short sprint, a 1RM or set of 2 or 3 or the first few reps of a set)

- Doesn't last very long, ~10 seconds (roughly) before it runs out and has to replenish (the few minutes between sets)

- Example: Powerlifter, 60m sprinter
_______________________________________________

***** You're really never ever using just one of these exclusively. But rather a combination.

FOR EXAMPLE, a 60m-100m sprint might be:
- 75% CP (creatine phosphate)
- 20% G (glycolysis)
- 5% A (fat oxidation)

A set of 12 squats might be:
- 20% CP
- 70% G
- 10% A

Walking a mile might be:
- 1% CP
- 19% G
- 80% A

LISS for an hour might be:
2% CP
38% G
58% A

All VERY rough guesses on the %s, probably not terribly accurate. And overall a very simplistic summary. *
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 15, 2018, 19:43:10

https://www.ncbi.nlm.nih.gov/pubmed/29301002 (https://www.ncbi.nlm.nih.gov/pubmed/29301002)

Nephrol Dial Transplant (2018) 1–10
doi: 10.1093/ndt/gfx340

Should we eat more potassium to better control blood pressure
in hypertension?

Michel Burnier

* What kind of potassium supplement should be given?
One of the practical questions is in what form should potassium
supplement be prescribed in order to be effective? Most
clinical studies have used potassium chloride. However, in fruits
and vegetables, the anion accompanying potassium is not chloride.
To answer this question, He et al. [49] performed the first
randomized crossover study in a small group of hypertensive
patients comparing the effects on BP of potassium chloride and
potassium citrate given for 1 week. The BP-lowering effect
was comparable with the two forms of potassium supplementation.
In contrast, a recent double-blind, placebo-controlled
study compared the effects of potassium magnesium citrate
(KMgCit), potassium chloride (KCl) and potassium
citrate (KCit) on 24-h ambulatory BP in hypertensive and prehypertensive
subjects, using a randomized crossover design.
The goal of this study was to clarify which of the three components
of K, Mg and citrate is important in lowering BP [50].
Interestingly, a significant reduction of BP was found with KCl
but not with the two other preparations of potassium, indicating
that potassium is the key element and that KCl and KMgCit
or KCit supplementation have differential effects on BP. Thus
these data differ from the initial observation reporting no difference
between potassium chloride and potassium citrate.

* CONCLUSIONS
Primitive humans consumed a diet very rich in potassium and
poor in sodium. Today this pattern is completely reversed. Food
manufacturing is probably responsible for both the increased
sodium and reduced potassium content of food products. There
is now sufficient scientific evidence to support an increase in
potassium intake to reach a urinary potassium excretion between
90 and 120 mmol/day in patients with essential hypertension and
preserved renal function (eGFR> 60 mL/min/1.73 m2
) in order to help lower their BP. There is also rather good evidence that a
high-potassium diet decreases the incidence of stroke and CVDs,
although for these latter there is no level A evidence from trials at
the moment. Regarding patients with impaired renal function,
there is a definite need for new randomized prospective trials in
all CKD stages in order to determine the potential benefits and
risks of increasing potassium in the diet.
In clinical practice, these conclusions could be translated as a
change in the conventional lifestyle recommendations given to
patients with hypertension or cardiovascular or renal disease.
Indeed, physicians could give a more positive recommendation
for better nutrition, encouraging the consumption of more
healthy products with a high potassium content rather than the
sempiternal message ‘Don’t eat salt!’ As illustrated in Figure 5,
the recommendations on salt could thus be tailored to the urinary
potassium excretion or to the Na:K ratio in urine, recommending
primarily an increase in potassium intake with fruits,
vegetables and nuts in patients with a moderate excess of salt
intake or a combined reduction of sodium and increase in
potassium intake in those with excessive salt consumption. In
any case, the definite answer to the title of this article is yes, one
should eat more potassium to lower BP and prevent cardiovascular
events.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 20, 2018, 09:16:22

https://www.ncbi.nlm.nih.gov/pubmed/29238244 (https://www.ncbi.nlm.nih.gov/pubmed/29238244)

Influence of A Thermogenic Dietary Supplement on Safety Markers, Body Composition, Energy Expenditure, Muscular Performance and Hormone Concentrations: A Randomized, Placebo-Controlled, Double-Blind Trial.

"No unfavorable effects of supplementation were reported, and the supplement did not adversely affect safety markers. However, the supplement did not reduce fat mass or increase lean mass relative to placebo. In the supplement group, lower body maximal strength was increased relative to placebo (+18%, d=1.1 vs. +10%, d=0.5), and cortisol concentrations were decreased relative to placebo (-16%; d=-0.4 vs. +15%, d=.75). However, no differences were observed for upper body maximal strength or muscular endurance. REE increased in response to both supplement and placebo ingestion (placebo: +5%; supplement: +11.5%), but the difference between conditions was not statistically significant. Overall, some select parameters may have been beneficially modified by supplementation, but this did not result in superior weight or fat loss over 6 weeks of supplementation and resistance training."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 23, 2018, 22:55:45
- Consistent with previous data, separate break point analyses revealed that



protein supplementation beyond a total daily intake of ~1.6g/kg/day provided NO further benefit for strength or muscle mass gains during resistance training.



However, given that confidence intervals of this estimate ranged from 1.03 to 2.2 g/kg, it would seem that roughly 1.6-2.2 g/kg/day is suitable for those looking to maximise rates of muscle hypertrophy and strength gains.

The data from this study is in agreement with the previous largest and most comprehensive meta-analysis by Cermak and colleagues, who showed that protein supplementation during resistance training improved strength and muscle gains. As such, it appears as though protein supplementation is an effective way to augment strength and muscle mass increases when taken alongside structured resistance training.

The meta-analysis – http://bjsm.bmj.com/content/early/2017/07/11/bjsports-2017-097608.full (http://bjsm.bmj.com/content/early/2017/07/11/bjsports-2017-097608.full)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 28, 2018, 17:11:49

http://onlinelibrary.wiley.com/doi/10.1002/ajhb.23102/abstract (http://onlinelibrary.wiley.com/doi/10.1002/ajhb.23102/abstract)

SM index may be a valuable indicator for determining skeletal muscle mass in athletes. A SM index of approximately 17 kg/m2 may serve as the potential upper limit in humans.


############################################################################



https://www.ncbi.nlm.nih.gov/pubmed/28980321 (https://www.ncbi.nlm.nih.gov/pubmed/28980321) 

Post-exercise recovery of contractile function and endurance in humans and mice is accelerated by heating and slowed by cooling skeletal muscle.

We conclude that recovery from exhaustive endurance exercise is accelerated by raising and slowed by lowering muscle temperature.



¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3822320 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3822320)   

Rapid resolution of chronic shoulder pain classified as derangement using the McKenzie method: a case series


! No longer available (http://www.youtube.com/watch?v=fvTT5duA2r4#)


! No longer available (http://www.youtube.com/watch?v=QdrWIie6UbI#)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 29, 2018, 23:01:04

https://www.ncbi.nlm.nih.gov/pubmed/28434152 (https://www.ncbi.nlm.nih.gov/pubmed/28434152)

Compression Garments and Recovery from Exercise: A Meta-Analysis.

CONCLUSION:
The largest benefits resulting from CG were for strength recovery from 2 to 8 h and >24 h. Considering exercise modality, compression most effectively enhanced recovery from resistance exercise, particularly at time points >24 h. The use of CG would also be recommended to enhance next-day cycling performance.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: gmaster on January 29, 2018, 23:52:46
Needsamad meniskoidid mida seal McKenzie uuringutes kahtlustati on need, mille puhul manuaalteraapia ja kiropraktika peaks efektiivsem olema.
Need ei taha niisama naljalt võimlemisega laheneda (eriti kaelas). See on see 5% valudest, mille puhul manuaal e kiro võib aidata. Sellest rääkisime kunagi messengeris.

There is speculation regarding the structures that could obstruct movement in the extremities. Cadaveric studies by Susan Mercer and Nikolai Bogduk revealed deformable space fillers in the form of fat pads and fibroadipose meniscoids that can proliferate within joints. Also known as intra-articular intrusions, these structures have been implicated as a potential cause of derangements in the extremities.20 However, the exact mechanism for shoulder derangements still requires further investigation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915469/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915469/)
In this case, the athlete experienced an immediate reduction in her cervical ROM after a sudden, ballistic, non-traumatic movement. The athlete most likely suffered from an entrapped cervical facet meniscoid.
This was treated with SMT, in addition to other treatment modalities, to which the patient had responded positively. After the manipulation, the fighter’s ROM was immediately improved compared to pre-manipulation ranges, and she was able to continue and successfully complete the match.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on January 30, 2018, 08:46:56

http://www.mysportscience.com/single-post/2017/10/02/The-truth-about-BCAA (http://www.mysportscience.com/single-post/2017/10/02/The-truth-about-BCAA)

In summary, overall, based on the available evidence, the best nutritional recommendation to optimize adaptations to training, including muscle hypertrophy and enhanced oxidative metabolism, would still be to eat sufficient high-quality protein (that naturally includes BCAA, of course) in the context of meals. At present, we do not believe there is sufficient evidence to recommend BCAA supplements for enhancing muscle anabolism or alleviating muscle damage or, for that matter, for any other reason.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 02, 2018, 08:46:05

"Wide Grip on Pulldowns Doesn’t Hit Your Lats More!

Despite common belief, all grip widths on the pulldown bar will hit your lats, but you can use a medium-width grip to target the biceps more. So just find a width that feels most comfortable to you.

Here's Why: It's generally believed that a wider grip on the pulldown bar activates the lats more than a narrow one. This belief originates in bodybuilding dogma, but it also appears to be evidence-based. One study found that the wide-grip pulldown produced greater muscle activity than pulldowns using a closer, underhand grip. The problem is that this study didn't compare different overhand grip widths.

Luckily, another study compared a 6RM load and EMG activity using three different pronated grip widths. Lifters performed 6RM in the lat pulldown with narrow, medium, and wide grips – 1, 1.5, and 2 times the biacromial distance, a measure of shoulder width. This study found that, aside from a bit more biceps involvement in the medium-grip width, all three grips produced similar lat activation. This challenges the notion that wide grip is "best" for targeting the lats when doing pulldowns.

If your objective is to add in some extra biceps work while doing lat pulldowns, a medium-grip width is just what the muscle doctor ordered. You can mix up grip widths to add subtle variety to your lat pulldowns without feeling as if you're missing out on the "special" lat building benefit of using a wide grip."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 03, 2018, 17:34:08

https://www.nature.com/articles/1602473 (https://www.nature.com/articles/1602473)

Serum prostate-specific antigen but not testosterone levels decrease in a randomized soy intervention among men.

"A modest reduction in circulating PSA levels, but not in testosterone levels, was detected as a result of the soy treatment. These findings suggest a potential protective effect of soy foods against prostate cancer, possibly through a non-hormonal mechanism, but it is always possible that the changes were due to random fluctuations in PSA levels."


Soja on pigem hea kui halb - meestele.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 06, 2018, 20:50:46

https://thinksteroids.com/articles/growth-hormone-fountain-youth/

"So what can we take away from all this? I think there is ultimately going to be a give and take here, in the sense that an individual must factor in the well-known deleterious symptoms that occur with aging and compare them against the risks associated with chronically elevated hormone levels to find their happy medium. As has been discussed earlier, data suggests that those at high risk are going to be individuals with either elevated or suppressed hormone levels [185]. It would stand to reason then that someone interested in GH therapy would want to ensure their dosing protocol leaves them with hormone levels within those ranges associated with lower risk of all cause mortality. Working with a highly-qualified, cooperative endocrinologist can help dial-in these numbers. Again, due to legalities in many jurisdictions around the world, this is not always an option.

Another question which should be asked, can simple lifestyle adjustments provide similar benefits to GH therapy without the assumed risks? Dialing in your diet, ensuring proper sleep patterns, and regular exercise have been shown to be comparably beneficial, and significantly less costly, than all-out hormone replacement therapy [27]. Although GH therapy has certainly shown some beneficial effects in many trials on the elderly, it should be noted that improvements to other outcomes such as strength, glucose metabolism, and functional capacity are far from conclusive. A phrase that comes to mind is don’t run before you learn to walk properly. If one does not have their foundational lifestyle elements in place, I would advise them to not use hormone replacement therapy as a crutch.

If you do decide to utilize GH as part of an HRT protocol, don’t expect miracles. When you read the websites of anti-aging practitioners, they promise an awful lot. The truth is that subtle improvements may be seen with regard to body composition, cognition, and overall quality of life. These effects can become more pronounced for those that have naturally lower hormone levels. However, for the vast majority of otherwise healthy individuals, improvements are going to be very subtle. Set yourself up with proper expectations to prevent a potential letdown. And as I’ve previously mentioned [6], please stick to FDA approved brands of rHGH. This becomes even more critical if one is using GH long-term, for quality of life benefits.

Finally, anyone looking into GH therapy for lifespan extension is likely barking up the wrong tree, unless one actually suffers from clinical GHD. However, on the flip side of the coin, it is a very unattractive idea for most of us to become one of those, all too commonly seen, individuals that possess a body which degrades slowly over time. Again, the use of GH can help maintain a youthful look and appearance, as well as stave off many of other the symptoms that come with age-related somatopause, but at what cost? At present, no definitive answers can be provided with regard to the safety of long-term hormone replacement therapy in otherwise healthy individuals."


Küsimus autorile: "Basically, a little gh helps... a lot of gh hurts..?"


Chester Rockwell : "Yes, or maybe a better way to think about it is that a small amount of GH can help with quality of life, potentially at the cost of lifespan."

Elukvaliteet võib paraneda..väiksemate kogustega... võimalik ka, et elupikkuse arvelt. Nii arvab.




Korralik ülevaade ühelt valdkonda jagavalt tüübilt.



Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 08, 2018, 07:25:14

https://www.theguardian.com/lifeandstyle/2015/nov/30/everything-you-ever-wanted-to-know-about-back-pain-but-were-afraid-to-ask (https://www.theguardian.com/lifeandstyle/2015/nov/30/everything-you-ever-wanted-to-know-about-back-pain-but-were-afraid-to-ask)

 

Should I get an x-ray or scan just to be sure?

No. Experts agree that imaging (x-rays and scans) are not needed for LBP that has lasted for fewer than four weeks, when there are is no concern about serious underlying disease.

 

Physio, osteopathy, chiropractic – which is best?

“Just having passive manual therapy done to you isn’t likely to be very helpful. It’s a means to an end, which is to get moving and to encourage self-reliance.”
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 08, 2018, 11:06:05

***  'Time' to Build Muscle: Hyper-trophy May be Affected by Circadian Rhythm.

"[…] evening protein consumption is associated with greater leg lean mass and knee extensor strength when compared to afternoon protein consumption."

That's the result of a recent study that investigated the associations between afternoon and evening protein consumption, at different protein thresholds (i.e. 15, 20, 25 and 30 g), in relation to leg lean mass and knee extensor strength in men.

The authors "cautiously hypothesize that there may be a circadian rhythm in muscle protein metabolism." ***
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 12, 2018, 09:22:05

*

Results
The following three amino acid patterns were seen: increasing concentration of five essential and three nonessential amino acids with increasing protein intake, higher levels of six nonessential amino acids with the low-protein diet, and a pattern that was flat or “V” shaped. Dietary fat and protein were both correlated with changes in valine, leucine/isoleucine/norleucine, phenylalanine, and tyrosine, but energy intake was not.

The change in fat mass and weight was related to the change in several amino acids. Baseline FCS and the interaction between glucose disposal and FCS were associated with changes in several amino acids during overfeeding.

So what does this tell us?

No final answers, here, but if we look at the link between high serum BCAA and obesity, the observation that the former is a function of FAT intake, not protein or total energy intake, could be relevant.

The same goes for the NEGATIVE correlation between ALL amino acids and the fat gain over the 8-week period. *

http://onlinelibrary.wiley.com/doi/10.1002/oby.22087/abstract (http://onlinelibrary.wiley.com/doi/10.1002/oby.22087/abstract)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 12, 2018, 18:54:50

https://www.mayomedicallaboratories.com/test-catalog/Clinical+and+Interpretive/83686 (https://www.mayomedicallaboratories.com/test-catalog/Clinical+and+Interpretive/83686)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 12, 2018, 21:39:05

Recently Isometric deadlifts having been receiving a tonne of attention in the fitness, rehab and sports performance industries.

Want to know why?

Here are 15 reasons why you might want to consider adding isometric strength training to your athletes strength and conditioning, and injury prevention program.

1. Explosive isometric training has been shown here to provide similar benefits to that of plyometric training with respect to the measured variables, but with reduced impact forces, and would therefore provide a useful adjunct for athletic training programs.

2. The affecting variables of the Change of Direction (COD) performance differ according to the angle of COD and the leg used to turn. Moreover, isometric strength of the lower-limb muscles represented a major determinant factor of the COD-ability. Consequently, physical fitness coaches should include isometric muscle strengthening exercises in addition to traditional dynamic muscle strength exercises. Moreover, they should implement specific lower limb strength exercises depending on players' deficit in each COD's angles.

3. Measures of preseason isometric hip abduction and external rotation strength independently predicted future non-contact Anterior Cruciate Ligament (ACL) injury status in competitive athletes. The study data suggest that screening procedures to assess ACL injury risk should include an assessment of isometric hip abduction and/or external rotation strength.

4. Higher short-latency isometric neck muscle tension, developed prior to impact, can lower magnitudes of post-impact kinematics of the head. Therefore, strength-training programs that facilitate increased gains in short-latency rate of isometric force development may be an important component of neck strength training programs to lower the risk for concussion.

5. A retrospective analysis of professional rugby union players revealed that isometric training reduced match-related cervical spine injuries and a prospective study found that greater overall isometric neck strength reduced concussion risk in high school athletes.

6 . Results indicate that isometric mid-thigh pull variables are significantly associated with 20-m sprint kinetics. Specifically, isometric mid-thigh pull rate of force development appears to be related to the initial acceleration kinetics of a sprint. Strength and conditioning professionals can possibly implement the isometric mid-thigh pull for improved assessment and monitoring of athletic performance and training.

7. The maximum isometric strength level in shoulder internal rotation was strongly related to serve velocity, and a large part of the variability in serve velocity was explained by the maximum isometric strength levels in shoulder internal rotation and shoulder flexion.

8. The isometric mid thigh pull provides an efficient method for assessing isometric strength in athletes. This measure also provides a strong indication of dynamic performance in Division 1 football players.

9. The results from the bivariate correlations suggest that a few strong statistically significant relationships occur between isometric force production characteristics and baseball offensive performance do occur, partially supporting the hypothesis. Specifically, (isometric)RFD seems to produce the strongest relationship with doubles, SLG and HRs

10. The results suggest that explosive force production during isometric squats was associated with athletic performance. Specifically, sprint performance was most strongly related to the proportion of maximal force achieved in the initial phase of explosive-isometric squats, whilst jump height was most strongly related to absolute force in the later phase of the explosive-isometric squats.

11. After Anterior Cruciate Ligament Reconstruction, patients have persistent Hip External Rotation (HER) strength, knee extension strength, and hop test deficits in the operative limb compared to the control and non-operative limbs, even after starting sport-specific drills. Importantly, HER strength independently predicted hop performance. Based on these findings, to resolve between-limb deficits in strength and hop performance clinicians should include (isometric) HER strengthening exercises in post-operative rehabilitation.

12. Concentric, eccentric (both at 20°/s velocity), and isometric voluntary activation levels were then calculated. The mean activation levels during maximal eccentric and maximal concentric contractions were 88.3 and 89.7%, respectively, and were significantly lower with respect to maximal isometric contractions at 95.2%.

13. These results suggest that increases in Maximal Voluntary Contraction observed in the first few days of isometric resistance training can be accounted for by an increase in the rate of activation at the onset of muscle contraction.

14. High school cross-country runners with weaker (isometric) hip abductor, knee extensor and flexor muscle strength had a higher incidence of Anterior Knee Pain. Increasing hip and knee muscle strength may reduce the likelihood of Anterior Knee Pain in high school cross-country runners.

15. The primary findings of this investigation indicate that the use of isometric muscle actions within a complex training sequence may promote improved performance in selected dynamic whole-body exercises.

Citations
1. Burgess, Katherine E., et al. "vs. isometric training influences on tendon properties and muscle output." The Journal of Strength & Conditioning Research 21.3 (2007): 986-989

2.Rouissi, Mehdi et al. “Change of direction ability in young elite soccer players:determining factors vary with angle variation.” J Sports Med Phys Fitness,(2017) 7-8.

Khayambashi, Khalil, et al. "Hip muscle strength predicts noncontact anterior cruciate ligament injury in male and female athletes: a prospective study."The American journal of sports medicine 44.2 (2016): 355-361.

Gilchrist, Ian, et al. "Neck muscle strength training in the risk management of concussion in contact sports: critical appraisal of application to practice."Journal of Athletic Enhancement 2015 (2017).

Hrysomallis, Con. "Neck Muscular Strength, Training, Performance and Sport Injury Risk: A Review." Sports Medicine 46.8 (2016): 1111-1124.

Townsend, Jeremy R., et al. "Isometric Mid-Thigh Pull Performance Is Associated With Athletic Performance And Sprinting Kinetics In Division I Men And Women's Basketball Players." The Journal of Strength & Conditioning Research (2017).

Baiget, Ernest, et al. "The Relationship Between Maximum Isometric Strength and Ball Velocity in the Tennis Serve." Journal of human kinetics 53.1 (2016): 63-71.

McGuigan, Michael R., and Jason B. Winchester. "The relationship between isometric and dynamic strength in college football players." Journal of sports science & medicine 7.1 (2008): 101.

Bailey, Christopher A., Kimitake Sato, and William G. Hornsby. "Predicting offensive performance in collegiate baseball players using isometric force production characteristics." ISBS-Conference Proceedings Archive. Vol. 1. No. 1. 2013.

Tillin, Neale Anthony, Matthew Thomas Gerard Pain, and Jonathan Folland. "Explosive force production during isometric squats correlates with athletic performance in rugby union players." Journal of sports sciences 31.1 (2013): 66-76

Kline, Paul W., et al. "Hip external rotation strength predicts hop performance after anterior cruciate ligament reconstruction." Knee Surgery, Sports Traumatology, Arthroscopy (2017): 1-8.

Babault, Nicolas, et al. "Activation of human quadriceps femoris during isometric, concentric, and eccentric contractions." Journal of Applied Physiology 91.6 (2001): 2628-2634.

Del Balso, Christopher, and Enzo Cafarelli. "Adaptations in the activation of human skeletal muscle induced by short-term isometric resistance training."Journal of Applied Physiology 103.1 (2007): 402-411.

Luedke, Lace E., et al. "Association of isometric strength of hip and knee muscles with injury risk in high school cross country runners." International journal of sports physical therapy 10.6 (2015): 868.

French, Duncan N., William J. Kraemer, and Carlton B. Cooke. "Changes in dynamic exercise performance following a sequence of preconditioning isometric muscle actions." The Journal of Strength & Conditioning Research17.4 (2003): 678-685
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 15, 2018, 07:56:15

https://www.washingtonpost.com/lifestyle/wellness/high-blood-pressure-potassium-could-help/2018/02/09/d0e6c4e0-06c1-11e8-8777-2a059f168dd2_story.html?utm_term=.07b2cdcc1a63 (https://www.washingtonpost.com/lifestyle/wellness/high-blood-pressure-potassium-could-help/2018/02/09/d0e6c4e0-06c1-11e8-8777-2a059f168dd2_story.html?utm_term=.07b2cdcc1a63)

Kunagi oli üks suur isiksus, kes ei saanud asjast aru. Ehk lihtsas keeles loost on see sõnum kergemini kättesaadav.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 15, 2018, 21:57:01

"German Volume Training" vs smaller volume study showing that beyond a certain point, increases in volume don't translate into greater muscular gainz
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 18, 2018, 18:18:57


"Any healthcare practice, even massage therapy and athletic training, should be well-informed with current scientific evidence and plausibility to provide the best care to our patients and clients.

I mean, if you go a financial adviser or healthcare attorney, wouldn't your want them to be up-to-date in their profession to provide you the best available information with honesty and transparency?"

----------------------------------------------------------------------------------------



On üks vana-hea ütlus, mis tuleb viimasel ajal pähe :

"Loll nagu lauajalg". 

Märkimisväärne on ka jalgade tugevus, võime ikka tugevalt maas trampida ja nõuda "õigust".
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 19, 2018, 19:22:34

*  kui sul ei ole midagi asjalikku öelda, tee seda mujal.  *




Overtraining is frequently discussed, but rarely well-defined. This important review provides a set of definitions, and also explores the potential mechanisms that might underpin the development of overtraining syndrome among athletes.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 21, 2018, 19:44:24

How Much Protein Can the Body use ... uuring on avaldatamas peagi
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 21, 2018, 22:14:15

Recent review "Vitamin D and the Athlete: Current Perspectives and New Challenges" by Daniel Owens, Richard Allison and Prof. Graeme Close


* It is crucial that applied practitioners and scientists are aware that whether athletes SHOULD BE SUPPLEMENTED is PURELY BASED on whether they have sufficient or insufficient/DEFICIENT vitamin D concentrations.

* There is no ergogenic effect of providing doses of supplemental vitamin D that would elevate 25[OH]D concentrations far above the cut-off for sufficiency ([75 nmoll-1).

* Adequate vitamin D exposure can optimize the acute adaptive response to damaging physical work but do not lend any support to the idea that vitamin D may be important over an extended period of training.

* A small number of studies demonstrate an increase in proximal muscle strength in adults with 25[OH]D concentrations less than 25 nmoll-1. Sacropenic status of elderly muscle permits more measurable benefits by maintaining optimal vitamin D concentration. Muscle function may only be perturbed by severe vitamin D deficiency which is more prevalent in ageing population.

* However, in elite athletes, vitamin D deficiency does not impact muscle function. Therefore, it is not possible to conclude the role of vitamin D in contractile function and force producing capability of muscle.

The enzyme 1-alpha hydroxylase is responsible for the hydroxylation of the inactive 25[OH]D to its biologically active form, 1,25[OH]D. The fact that monocytes, macrophages, neutrophils, and T and B lymphocytes contain not only the VDR but also 1-alpha hydroxylase suggests that vitamin D is functionally important to the immune system.

Activation in immune cells appears to be regulated by circulating concentrations of 25[OH]D and induced by activation of the toll-like receptor cascade in the presence of pathogenic microbiota. vitamin D upregulates gene expression of broad-spectrum anti-microbial peptides (AMPs), which are important regulators in innate immunity. AMPs, including cathelicidin, are important proteins in the innate immune system and help defend against acute illness, including tuberculosis, influenza, and the common cold.

Vitamin D is further suggested to maintain a balance between the inflammatory type 1 and type 17 T-helper (TH1/TH17) cells and the immunosuppressive Th2/regulatory T cells (Tregs) to dampen excessive inflammation and tissue damage. Additional studies suggest that vitamin D enhances natural killer cell cytolytic activity and acts to trigger the oxidative burst in activated macrophages.

A single dose of vitamin D3 (100,000 IU) has been shown to enhance the innate immune response and restrict growth of mycobacteria in vitro. A large amount of studies had reported negative associations between vitamin D concentration and incidences of upper respiratory tract infections (URTIs). The breakpoint for contracting a single illness appeared to occur at * 95 nmoll -1, such that all athletes with circulating concentrations lower than this breakpoint had one or more episodes of illness.

Recent study showed that 14-week supplementation with vitamin D3 5000 IU per day during winter training significantly increased salivary secretion rates of cathelicidin and secretory immunoglobulin A.


[Bone Health and Fracture Risk]

Vitamin D status is indicative of calcium absorption and bone mineralization. The relationship between vitamin D deficiency and bone health has been described in very detailed in previous review papers.

Bone remodeling is a dynamic physiological process that consists of three main consecutive processes: (1) resorption, when osteoclasts digest old bone; (2) reversal, when mononuclear cells appear on the bone surface; and (3) formation, when osteoblasts lay down new bone until the resorbed bone is completely replaced.

The active form of vitamin D, 1,25[OH]2D3 affects osteoblast function via different mechanisms. It controls remodeling via induction of receptor activator of nuclear factor (NF)-jB ligand (RANKL), regulates phosphate homeostasis by increasing fibroblast growth factor 23 (FGF23) and may enhance the response of mechanical loads via stimulation of mitogen-activated protein kinase signalling.

Evidence also showed bone cells can produce 1,25[OH]2D3 from the 25[OH]D3 precursor and that this activity is likely to account for the skeletal effects of circulating 25[OH]D3.

The stimulus of loading the musculoskeletal system through high-intensity dynamic sporting activity is proposed to compensate for 25[OH]D deficiency, with the absence of poor bone health in athletes. However, non-weight-bearing athletes are prone to the same detrimental skeletal effects and are at higher risk for low BMD when vitamin D status is low.

Recent research shows no association between serum 25[OH]D concentration and measures of bone health in an ethnically diverse athletic population, irrespective of exercise type (weight/non-weight bearing). Therefore, optimum concentrations of serum 25[OH]D for the best possible skeletal health are still debated.

[Vitamin D-Binding Protein (VDBP), Polymorphisms, and the Black Athlete Paradox]

Studies demonstrate that Black and Hispanic men are at elevated risk of 25[OH]D deficiency but at lower risk of osteoporosis, rapid bone loss, and associated fractures than Caucasians.

---------------------------------------------------------------------------------------------

[Too Much of a Good Thing]

Serum 25[OH]D levels that are too high ([180 nmoll-1) may be toxic. The highest dose (70,000 IU/week) also raised the product of vitamin D catabolism, 24,25[OH]D which is thought to exert a negative effect on 1,25[OH]2D3 signalling and may inhibit the conversion of 25[OH]D to 1,25[OH]2D3 in a negative feedback loop. 24,25[OH]D metabolite remained elevated even though 25[OH]D and 1,25[OH]2D3 fell after withdrawing from the supplements. Persistent elevation of 24,25[OH]D in the face of declining active 1,25[OH]2D3 could result in the opposite effect than what was intended.

Pleiotropic effects of the vitamin D metabolome were observed in a study of vitamin D status and muscle function and gene expression in the elderly, suggesting that future supplementation studies should not be restricted to usual analysis of the major circulating form of vitamin D, 25[OH]D.


[Are We Measuring the Right Thing?]

Serum 25[OH]D concentration is measured as a marker of vitamin D status because of its long half-life and close relationship to vitamin D3 exposure (dermal synthesis or dietary intake). However, several recent studies have shown that some functions of vitamin D may be more closely related to the free or bioavailable fraction of vitamin D than to total serum 25[OH]D concentrations.

It may suggest that bioavailable vitamin D is a better predictor of BMD in an ethnically diverse athletic population than serum 25[OH]D concentration. It is becoming clearer that determining true vitamin D status is multifactorial. If testing is warranted, practitioners should use the appropriate assays to determine bioavailable (free) vitamin D concentration rather than total serum 25[OH]D and VDBP genotype, if possible.


 https://link.springer.com/article/10.1007/s40279-017-0841-9


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 22, 2018, 19:43:20


https://journals.lww.com/nsca-jscr/Fulltext/2018/03000/Electromyographic_Comparison_of_Barbell_Deadlift,.1.aspx/? (https://journals.lww.com/nsca-jscr/Fulltext/2018/03000/Electromyographic_Comparison_of_Barbell_Deadlift,.1.aspx/?)

Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study

.............................................................................


Deadlift vs. Squat Which Trains Ass? Front Squat Elicits Max. Activation of 13 Female Gluteus Maximus Muscles

22% higher activation w/ front squat vs. deadlift - advantage over back squat non-significant, though…

Knowledge of lower body muscle activation among these three exercises can aid coaches, trainers, and therapists for training and rehabilitative purposes. Trained women (n = 13) completed two days of testing including a one repetition maximum (1RM) estimation, an actual 1RM, and 3 repetitions at 75% 1RM load for the deadlift and back and front squats. Muscle activity of the 3 repetitions of each muscle were averaged and normalized as a percentage to the 1RM lifts for the deadlift, front and back squats. Five separate repeated measure Analysis of Variances were performed indicating muscle activity of the gluteus maximus differed among the three exercises (p = .01, ηp2 = .39). Specifically, post hoc analysis indicated greater muscle activity during the front squat (M = 94%, SD = 15%) compared to the deadlift (M = 72%, SD = 16%; p < .05) in the gluteus maximus.

 Paquette, et al. "Muscle Activation Patterns of Lower Body Musculature Among Three Traditional Lower Body Exercises in Trained Women." The Journal of Strength & Conditioning Research: February 15, 2018 - Volume Publish Ahead of Print. http://doi.org/10.1519/JSC.0000000000002513 (http://doi.org/10.1519/JSC.0000000000002513)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 25, 2018, 20:37:11

Conclusion: Prevalence of psychiatric disorders was NOT  significantly different in performance-enhancing drug users and nonusers. Thus, it can be concluded that performance-enhancing drugs do NOT increase the risk of psychiatric disorders in bodybuilders.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816910/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816910/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 25, 2018, 22:34:11


https://www.researchgate.net/publication/323348254_Effect_of_Resistance_Training_Frequency_on_Gains_in_Muscular_Strength_A_Systematic_Review_and_Meta-Analysis (https://www.researchgate.net/publication/323348254_Effect_of_Resistance_Training_Frequency_on_Gains_in_Muscular_Strength_A_Systematic_Review_and_Meta-Analysis)

5 ConclusionsThe results of the present systematic review and meta-analysis suggest a significant effect of RT frequency onmuscular strength gain, with higher RT frequenciesresulting in more strength gains. However, these effectsseem to be primarily driven by training volume becausewhen volume is equated, there was no significant effect ofRT frequency on muscular strength gains. Therefore, froma practical standpoint, greater training frequencies might beused as a means of increasing total training volume, whichmay impact muscular strength accrual. However, it remainsunclear whether RT frequency on its own has a significanteffect on muscular strength gains. In addition, it seems thathigher training frequencies result in greater strength gainsfor multi-joint exercises in the upper body, among youngadults, and in women, findings that should be considered inRT program design. Finally, trained individuals are morelikely to use greater RT frequencies in their routines, andthus future research among this population is needed to draw more generalizable conclusions

Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis (PDF Download Available). Available from: https://www.researchgate.net/publication/323348254_Effect_of_Resistance_Training_Frequency_on_Gains_in_Muscular_Strength_A_Systematic_Review_and_Meta-Analysis (https://www.researchgate.net/publication/323348254_Effect_of_Resistance_Training_Frequency_on_Gains_in_Muscular_Strength_A_Systematic_Review_and_Meta-Analysis) [accessed Feb 25 2018].
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 26, 2018, 17:28:19

Selleks, et toimuks lihaste hüpertroofia, ei pea sa mitte "lihast lõhkuma".
 

*One very influential analysis of the mechanisms of muscular hypertrophy proposes that there are three primary mechanisms: mechanical loading, metabolic stress, and muscle damage.



Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 27, 2018, 19:17:01
Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20–25 g of a high-quality protein; anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients.

Consumption of slower-acting protein sources, particularly when consumed in combination with other macronutrients, would delay absorption and thus conceivably enhance the utilization of the constituent amino acids.

The purpose of this paper was twofold: 1) to objectively review the literature in an effort to determine an upper anabolic threshold for per-meal protein intake; 2) draw relevant conclusions based on the current data so as to elucidate guidelines for per-meal daily protein distribution to optimize lean tissue accretion. Both acute and long-term studies on the topic were evaluated and their findings placed into context with respect to per-meal utilization of protein and the associated implications to distribution of protein feedings across the course of a day.

The preponderance of data indicate that while consumption of higher protein doses (> 20 g) results in greater AA oxidation, this is not the fate for all the additional ingested AAs as some are utilized for tissue-building purposes.

Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.


https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1



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Bodyfat measurements...


"In fact, based on the results of the above study, BIA doesn't seem to do a better job at estimating body fat percentage than skinfold calipers do. Also, the more expensive DEXA scan can also get pretty inaccurate...

So where does this leave us with regards to estimating our body fat percentage?

Honestly, our best advice is to not worry about what your body fat percentage is to begin with. Seriously, like, who cares about a silly number which is most likely wrong anyway?"
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on February 27, 2018, 22:19:08
Põhimõtteliselt ainus variant on inimene lahti lõigata ja kõik eraldi kaaluda :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on February 28, 2018, 23:40:35

Ma lihtsalt jätan selle siia .....




https://www.ncbi.nlm.nih.gov/pubmed/29474360 (https://www.ncbi.nlm.nih.gov/pubmed/29474360)  PLoS One. 2018 Feb 23

*Animal versus plant protein and adult bone health: A systematic review and meta-analysis*

CONCLUSIONS:
These results do not support soy protein consumption as more advantageous than animal protein, or vice versa

ahjaa: olen kuulnud, et kõik ei mõista rahvusvahelisi keeli - eesti keeles tähendab see:

* Selle uuringu põhjal saab öelda, et sojavalgu tarvitamisel ei ole eeliseid loomsete valkude ees, ja samamoodi ka vastupidi -

ei ole loomsetel sojavalgu ees. *

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 01, 2018, 17:06:24

http://www.physiology.org/doi/abs/10.1152/japplphysiol.01100.2017 (http://www.physiology.org/doi/abs/10.1152/japplphysiol.01100.2017)  The effect of dietary arachidonic acid supplementation on acute muscle adaptive responses to resistance exercise in trained men: a randomized controlled trial


"The findings do not support a mechanistic link between ARA and short-term anabolism, but ARA supplementation in conjunction with resistance training may stimulate increases in translational capacity."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 02, 2018, 09:11:45
BRAND NEW NORDIC HAMSTRING CURL STUDY!

STUDY TITLE - Region-dependent hamstrings activity in Nordic hamstring exercise and stiff-leg deadlift defined with high-density EMG

SUMMARY OF FINDINGS:

-Nordics preferentially activate semitendinosis over biceps femoris

-Stiff-leg deadlift recruits semitendinosis and biceps femoris more evenly

-Nordics cause more distal biceps femoris activity. Whereas stiff-leg deadlifts have a more even proximal to distal hamstring activity profile.

**************************************

-This goes against the ‘deadlifts for proximal hamstring’ mantra.

-More accurate summary is that Nordics target medial hamstrings more and deadlifts activate medial/lateral and proximal/distal hamstrings more evenly



Study link here:
https://www.ncbi.nlm.nih.gov/m/pubmed/29143379/ (https://www.ncbi.nlm.nih.gov/m/pubmed/29143379/)

----------------------------------------------------------------------------------------------------------------


https://www.strongfirst.com/understanding-why-less-is-more-with-anti-glycolytic-training/ (https://www.strongfirst.com/understanding-why-less-is-more-with-anti-glycolytic-training/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: troll123 on March 02, 2018, 11:29:03
Ma lihtsalt jätan selle siia .....




https://www.ncbi.nlm.nih.gov/pubmed/29474360 (https://www.ncbi.nlm.nih.gov/pubmed/29474360)  PLoS One. 2018 Feb 23

*Animal versus plant protein and adult bone health: A systematic review and meta-analysis*

CONCLUSIONS:
These results do not support soy protein consumption as more advantageous than animal protein, or vice versa

ahjaa: olen kuulnud, et kõik ei mõista rahvusvahelisi keeli - eesti keeles tähendab see:

* Selle uuringu põhjal saab öelda, et sojavalgu tarvitamisel ei ole eeliseid loomsete valkude ees, ja samamoodi ka vastupidi -

ei ole loomsetel sojavalgu ees. *

Soja  on struktuuriliselt  v2ga sarnane estrogenile ja omab sarnast efekti meie kehale.  K6rge estrogeni tase meestel on ka otsene  p6hus  madalakas testos.    Soja s88mine mis sisaldab estorgeenseid yhendeid   p6hjustab ka madalat   testot meestel.

Lihtne valik
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on March 02, 2018, 12:49:39
BRAND NEW NORDIC HAMSTRING CURL STUDY!

STUDY TITLE - Region-dependent hamstrings activity in Nordic hamstring exercise and stiff-leg deadlift defined with high-density EMG

SUMMARY OF FINDINGS:

-Nordics preferentially activate semitendinosis over biceps femoris

-Stiff-leg deadlift recruits semitendinosis and biceps femoris more evenly

-Nordics cause more distal biceps femoris activity. Whereas stiff-leg deadlifts have a more even proximal to distal hamstring activity profile.

**************************************

-This goes against the ‘deadlifts for proximal hamstring’ mantra.

-More accurate summary is that Nordics target medial hamstrings more and deadlifts activate medial/lateral and proximal/distal hamstrings more evenly



Study link here:
https://www.ncbi.nlm.nih.gov/m/pubmed/29143379/ (https://www.ncbi.nlm.nih.gov/m/pubmed/29143379/)

----------------------------------------------------------------------------------------------------------------


https://www.strongfirst.com/understanding-why-less-is-more-with-anti-glycolytic-training/ (https://www.strongfirst.com/understanding-why-less-is-more-with-anti-glycolytic-training/)

Ma hakkasin selle postituse peale lausa mõtlema, et minu sooritus ei ole RDL ega ka SLDL. Peaks selle versiooni patendeerima, kuna see on kõige effektiivsem. Tüüpilise RDL puhul kang maad ei puuduta ( muideks, kõige magusam koht ) ja tüüpilise SLDL puhul põlvest väga ei pendita ( just seda teen aga mina ).

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 02, 2018, 18:02:11
Soja  on struktuuriliselt  v2ga sarnane estrogenile ja omab sarnast efekti meie kehale.  K6rge estrogeni tase meestel on ka otsene  p6hus  madalakas testos.    Soja s88mine mis sisaldab estorgeenseid yhendeid   p6hjustab ka madalat   testot meestel.

Lihtne valik

Siin on kaks võimalust: kas inimene kirjutab seda, mida talle "saalis räägiti", ja ei tahagi teada, kuidas vastavas valdkonnas teave liigub ning mida leitud on  või ta loeb "linke" ja saab teada, et

Uuringud on kokkuvõttes näidanud, et (isegi, kui see struktuur on sarnane) ei oma soja sellist efekti, mida paljud kardavad ning levitavad.

2. Selles väites "K6rge estrogeni tase meestel on ka otsene  p6hus  madalakas testos. " ei ole asjad selles osas korrektsed, et kumbki ei ole hea - väga madal v väga kõrge tase - ehk siis - östrogeen parajas koguses on ÜLIVAJALIK, ja kõike muud - tavamehele - kui asi mida alla suruda. Pigem olgu üle keskimse.

"Soja s88mine mis sisaldab estorgeenseid yhendeid   p6hjustab ka madalat   testot meestel."  - bro-science'i hea näide, alus puudub

Esimene ettejuhtuv "In regard to possible mechanisms, since neither soy intake nor isoflavone exposure affects testosterone levels in men,"

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/)

"Conclusions
Soyfoods have become increasingly popular in non-Asian countries. Their versatility allows them to easily be incorporated into Western diets and therefore provides a convenient way to exploit the nutritional advantages of legumes, which often play an underutilized role in North America and many European countries. However, the macronutrient composition of the soybean is different from other legumes. Also, soy protein is higher in quality than other legume proteins and the soybean is a good source of both essential fatty acids. Soy protein also directly lowers circulating LDL-cholesterol levels and may also modestly lower blood pressure. Replacement of commonly-consumed sources of protein in Western diets by soyfoods may also lead to a favorable change in the fatty acid content of the diet.

The most distinctive aspect of the soybean is its high isoflavone content. Isoflavones are proposed as having a number of health benefits although not surprisingly, the degree to which the evidence supports these claims varies. For example, there is solid evidence in support of isoflavones alleviating hot flashes and improving arterial health in menopausal women whereas the evidence that they reduce risk of breast and prostate cancer, not surprisingly, is more preliminary. Concerns that the estrogen-like properties of isoflavones produce untoward effects in some subpopulations, such as postmenopausal women, are not supported by the clinical and epidemiologic research. Evidence indicates soyfoods can be safely consumed by all individuals except those who are allergic to soy protein, which is relatively uncommon in comparison to the number of individuals allergic to many other commonly-consumed foods"

(MUIDE, kui mõni ikka aru ei saa - need ei ole "artiklid/lingid", mida "tõlgi eesti keelde" - tegemist on teadus-uuringute kirjeldustega (aka teadusartikkel" - seda nö tõlkima hakata..ei, aitäh.)

Küll aga seostuvad sojaga lugematud positiivsed efektid/kaitsemehhanismid erinevatele tervisenäitajatele.



MITTE, et see antud juhul üldse oluline oli, kes mille valiks. Lihtsalt väide, et lihast saadav valk on per se kuidagi vajalik - valgu kontekstis! - ei pea paika.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 02, 2018, 18:20:55

Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis

https://www.sciencedirect.com/science/article/pii/S0015028209009662 (https://www.sciencedirect.com/science/article/pii/S0015028209009662)


Nii, oma arvamuse soovija, olge nii hea, seletage, mis saab:

mina ütlen: soja on ok, kui sa seda kilode kaupa sisse ei söö

oponent: soja langetab T taset.

Ja siis ma kordan oma, ja tema oma. Ja nii kuni...?

Selleks ongi "lingid", et näha missugune on konsensus hetkel ... see ei ole titipeale nö lõplik tõde, aga piisavalt hea, et trendi teada.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 02, 2018, 18:27:41

You will often hear it suggested that a strength training workout can cause central or "CNS" fatigue, which can then limit performance in a subsequent training session or competition.

Yet, the literature has always shown that central fatigue is largely increased by exercise of low-intensity and long duration (like cardio) and not by high-intensity, short duration exercise (like strength training).

So the findings of this study should not be too surprising, that neither heavy strength training nor light-load power training cause central fatigue that impedes performance on the following day.


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 02, 2018, 18:43:26

https://thebarbellphysio.com/fixing-back-pain-using-deadlifts/
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 02, 2018, 20:25:34



 "the day-to-day metabolic health benefits of exercise might be best attained by maintaining a carbohydrate deficit overnight"

http://www.mdpi.com/2072-6643/10/2/123 (http://www.mdpi.com/2072-6643/10/2/123)   Post-Exercise Carbohydrate-Energy Replacement Attenuates Insulin Sensitivity and Glucose Tolerance the Following Morning in Healthy Adults
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 03, 2018, 08:19:08

http://onlinelibrary.wiley.com/doi/10.1002/mnfr.201700689/abstract (http://onlinelibrary.wiley.com/doi/10.1002/mnfr.201700689/abstract)

Cholesterol Absorption and Synthesis in Vegetarians and Omnivores


Conclusions
Unaltered biliary cholesterol secretion and higher cholesterol synthesis blunt the lowered dietary cholesterol intake in vegetarians. LDL cholesterol is significantly lower ONLY IN VEGANS.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 03, 2018, 09:18:46


This study aimed to describe the body composition and physiological changes which take place during the in-season and recovery periods of a group of natural bodybuilders. Natural male bodybuilders (n = 9) were assessed 16 (PRE16), 8 (PRE8), and 1 (PRE1) week(s) before, and 4 (POST4) weeks after a bodybuilding competition. Assessments included body composition, resting metabolic rate (RMR), serum hormones, and 7-day weighed food and training diaries. Change in parameters was assessed using repeated-measures analysis of variance.

Dietary protein intake remained high throughout the study period (2.8-3.1 g kg(-1) d(-1)). Fat mass (FM) was significantly reduced from PRE16 to PRE1 (8.8 +/- 3.1 vs. 5.3 +/- 2.4 kg, P < .01). There was a small decrease in lean mass (LM) from PRE8 to PRE1 (71.8 +/- 9.1 vs. 70.9 +/- 9.1 kg, P < .05). No changes in RMR were observed (P > .05).

LARGE REDUCTIONS in total and free testosterone (16.4 +/- 4.4 vs. 10.1 +/- 3.6 nmol L(-1), P < .05; 229.3 +/- 72.4 vs. 116.8 +/- 76.9 pmol L(-1), P < .05), and insulin-like growth factor-1 (IGF-1) (27.0 +/- 7.7 vs. 19.9 +/- 7.6 nmol L(-1), P < .05) occurred between PRE16 and PRE1. LM and IGF-1 increased from PRE1 to POST4 (70.9 +/- 9.1 vs. 72.5 +/- 8.5 kg, P < .05; 19.9 +/- 7.6 vs. 25.4 +/- 9.3 nmol L(-1), P < .05).

Despite substantial reductions in FM, participants maintained almost all of their LM. The reduction in anabolic hormone concentration is likely attributable to the prolonged negative energy balance, despite a high dietary protein intake.


https://www.tandfonline.com/doi/abs/10.1080/17461391.2018.1444095?journalCode=tejs20 (https://www.tandfonline.com/doi/abs/10.1080/17461391.2018.1444095?journalCode=tejs20)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: troll123 on March 03, 2018, 10:15:18
Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis

https://www.sciencedirect.com/science/article/pii/S0015028209009662 (https://www.sciencedirect.com/science/article/pii/S0015028209009662)


Nii, oma arvamuse soovija, olge nii hea, seletage, mis saab:

mina ütlen: soja on ok, kui sa seda kilode kaupa sisse ei söö

oponent: soja langetab T taset.

Ja siis ma kordan oma, ja tema oma. Ja nii kuni...?

Selleks ongi "lingid", et näha missugune on konsensus hetkel ... see ei ole titipeale nö lõplik tõde, aga piisavalt hea, et trendi teada.

Oled sa oma  linke  ja   interneti tarkust valmis testima ?

Pakun v2lja  ma maksan su  veretestid kinni ja 3 kuu soi proteiini   koguse , otsi  v2llja parim   mis leiad ja   vaatame     testo taset enne ja p2rast ?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 03, 2018, 10:31:59
Igal ajal - kes siis tasuta toidust ja analüüsidest ära ütleb.

Mitte, et see näitaks, kuidas neid "linke" kasutada saab - teadmiste saamiseks või isegi praktikas kasutamiseks. Arusaam teaduse ning tulemuste "toimimisest" või tõlgendamisest on täiesti puudulik. Kordan: see näitab hetkekonsensust, trende, mitte IGALE ÜHELE just täpselt nii mõjuvat. Usun, et kui kellelgi (siin ei näi seda olevat) oleks huvi süveneda, see ei võtaks rohkem kui pool h lugemist, et põhi alla saada.

On liiga palju eri faktoreid, mis seda testitavat näitu mõjutada saavad - ja seda ilma põhjalikult disainitud uuringuta on päris raske tagada, et kõik muutujad oleks kogu perioodi vältel konstantsed.

"interneti tarkus" ... on juba päris "hästi" öeldud. Hea, et meil on olemas inimesed, kellel ei ole midagi häbeneda, kui nad oma puudulikke teadmisi enesekindlalt demonstreerivad.

Ja teine "hea" moment on see, et "interneti tarkus" vs "aga ta on ju kõige suurem". Huvitav, ta siis sai oma "tarkuse" ikkagi unes? Aa, ei - Arnoldilt.



Aga veelkord: palun väga. Hakkame pihta. Kes nüüd jutumees on, selgub peagi. Või troll.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: troll123 on March 03, 2018, 13:31:04
Igal ajal - kes siis tasuta toidust ja analüüsidest ära ütleb.

Mitte, et see näitaks, kuidas neid "linke" kasutada saab - teadmiste saamiseks või isegi praktikas kasutamiseks. Arusaam teaduse ning tulemuste "toimimisest" või tõlgendamisest on täiesti puudulik. Kordan: see näitab hetkekonsensust, trende, mitte IGALE ÜHELE just täpselt nii mõjuvat. Usun, et kui kellelgi (siin ei näi seda olevat) oleks huvi süveneda, see ei võtaks rohkem kui pool h lugemist, et põhi alla saada.

On liiga palju eri faktoreid, mis seda testitavat näitu mõjutada saavad - ja seda ilma põhjalikult disainitud uuringuta on päris raske tagada, et kõik muutujad oleks kogu perioodi vältel konstantsed.

"interneti tarkus" ... on juba päris "hästi" öeldud. Hea, et meil on olemas inimesed, kellel ei ole midagi häbeneda, kui nad oma puudulikke teadmisi enesekindlalt demonstreerivad.

Ja teine "hea" moment on see, et "interneti tarkus" vs "aga ta on ju kõige suurem". Huvitav, ta siis sai oma "tarkuse" ikkagi unes? Aa, ei - Arnoldilt.



Aga veelkord: palun väga. Hakkame pihta. Kes nüüd jutumees on, selgub peagi. Või troll.

Vali   Soi proteiin v2llja   PM-mulle aadress kuhu saata   ja  tellin 2ra sulle .  J2rgmien  n2dal peaksid siis vereproovi tegema  ja  tulemused siia panema

T6estuseks et tarbid  teed videod  neid v6id privaatselt   minule jagada   ei pea   k6igiga jagama kui  ei soovi . 
Aususe   asi .
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 03, 2018, 15:42:13

Ikka aususe asi, aga filmima ma ei hakka küll päevas mitu korda. Mul ei ole nii suurt isu ka sellega tegeleda. Ja ei oleks ka vajadust petta kedagi.

Ehk siis - igasuguseid lisa (jube olulisi) nüansse võib välja mõelda, et öelda : ma pakkusin aga sa ei teinud.  Ma võin nagu algselt kirjas oli - 1 korraliku valgukorra päevas sojaallikaga katta - kui eeltingimus, et see peab olema 1 konkreetne , mitte erinevad - soja on ju võimalik kümnetel eri viisidel tänapäeval valmistada toiduks - siis saan ka sellega hakkama, et pulbrina.

Ja analüüside juures - tule või ise kaasa. Aga teeme nii, et ei hakka nüüd seda siin küll hommikust õhtuni jahuma. See ei oleks taaskord märk tahtest kusagile jõuda, vaid lihtsalt mingi juramise isu rahuldamine.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: aleks144 on March 03, 2018, 16:12:15
1x päevas mingi shake tundub vähe, see nagunii ei mõjuta midagi. Võiks ikka mingi 50% pluss, või isegi 100% tulla sojast, siis oleks huvitavam. Iga kahe nädala tagant nt vereanalüüsid(testo), siis hea jälgida mingeid trende, ainult alguses ja lõpus mõõtes ei pruugi saada kogu tõde.

Tehke ära  ;D
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 03, 2018, 17:12:11
"alguses ja lõpus mõõtes ei pruugi saada kogu tõde." - mis sa nüüd kirjutasid?

Kuidas ei saa tõde. Ainuke esmärk on/oli teada saada, kuidas igapäevane soja toiduks kasutamine mõjutab eksperimendi lõppedes testosterooni taset seerumis/plasmas. Mis trende sul siia vaja on.


Nohh,  kõik kellel veel midagi öelda on, laske käia - erisoovid ja -soovitused. Siis saame selle tsirkuse siit ära saata.



Kuna mul on ükskõik, mis sorti see toode on,  jääb valik suure töö tegijale - sellele, kes on nii suur huviline, et ei lepi kümnete (sadade) uuringute tulemustega, vaid tahab ise sponsor olla - osta ära, saame kokku, võtan üle ja siis kasutan seda iga päev - no mis 50 g - piisav?

NB! Ma juba alustasin - täna oli menüüs Hesburgeri soja-tortilla. Maitsev toode.


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: aleks144 on March 03, 2018, 17:52:57
Testo taset võib ju sada erinevat faktorit mõjutada- nt uni. Tihedamini kui 2x mõõtes, näeks kas testo langeb pidevalt, kõigub üles alla, või püsib samana. Aga noh, kes ikka raatsib nii palju raha kulutada mingile suht mõttetule testile, kus ainult üks katsealune Mp. Ei oleks just täppisteadus
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on March 03, 2018, 18:28:31
Testo taset võib ju sada erinevat faktorit mõjutada- nt uni. Tihedamini kui 2x mõõtes, näeks kas testo langeb pidevalt, kõigub üles alla, või püsib samana. Aga noh, kes ikka raatsib nii palju raha kulutada mingile suht mõttetule testile, kus ainult üks katsealune Mp. Ei oleks just täppisteadus


Ma võin ka katsealuseks tulla.

The results of this meta-analysis suggest that neither soy foods nor isoflavone supplements alter measures of bioavailable T concentrations in men.

http://www.fertstert.org/article/S0015-0282%2809%2900966-2/fulltext (http://www.fertstert.org/article/S0015-0282%2809%2900966-2/fulltext)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 04, 2018, 14:26:58
Testo taset võib ju sada erinevat faktorit mõjutada- nt uni. Tihedamini kui 2x mõõtes, näeks kas testo langeb pidevalt, kõigub üles alla, või püsib samana. Aga noh, kes ikka raatsib nii palju raha kulutada mingile suht mõttetule testile, kus ainult üks katsealune Mp. Ei oleks just täppisteadus


See kõigub igale poole, suvaliste tegurite mõjul - see ülepäevane mõõtmine ei anna ka midagi, kõige vähem - soja mõju osas,

MIS MINU ARUST oligi ainuke "probleem".

Ja teinegi arutlus/loogikaviga:  siinsele seltskonnale "täppisteadus" ei näi sobivat - kogu see "eksperimendi" huugamine on ju ehedaim näide.

"Aga minu kogemus.." on püramiidi tipus, nagu lollidemaal ikka.


http://thesciencepost.com/i-just-know-replaces-systematic-reviews-at-top-of-evidence-pyramid/ (http://thesciencepost.com/i-just-know-replaces-systematic-reviews-at-top-of-evidence-pyramid/)  ahjaa, seegi "link" on inglise keeles, jama.. 

seega, tuleb elada kogenud gurude "kogemustele" toetudes edasi.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: aleks144 on March 04, 2018, 19:07:09
Ei tea, minu arust viimastel aastatel on nende inimeste hulk kes oma tegemistes toetuvad teadusele ja faktidele päris palju kasvanud.

Ilmselt see "I just know" tuleneb sellest, et kui on teatud asju aastaid samamoodi tehtud, arvataksegi, et see on ainuõige, isegi kui see ei pruugi olla optimaalne. Samas omal  kogemusel on treeningutes koht olemas küll, sest ükski uuring ei tunne sinu keha paremini kui sina ise. Aga jah, oma kogemus ei pruugi teisele jälle sobida.  :-X
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on March 04, 2018, 21:04:24
Ei tea, minu arust viimastel aastatel on nende inimeste hulk kes oma tegemistes toetuvad teadusele ja faktidele päris palju kasvanud.

Ilmselt see "I just know" tuleneb sellest, et kui on teatud asju aastaid samamoodi tehtud, arvataksegi, et see on ainuõige, isegi kui see ei pruugi olla optimaalne. Samas omal  kogemusel on treeningutes koht olemas küll, sest ükski uuring ei tunne sinu keha paremini kui sina ise. Aga jah, oma kogemus ei pruugi teisele jälle sobida.  :-X

Mis võiks parem küll olla, kui suudad "placeboga" and ajule käsu, et teed õiget asja ja oled õigel teel? Või "teadus" on ajust siiski üle, kuigi tunneme sellest ju väga väikest protsenti? On kordi, kus 2+2=6.

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Ralf Otter on March 05, 2018, 20:51:35
Mis võiks parem küll olla, kui suudad "placeboga" and ajule käsu, et teed õiget asja ja oled õigel teel? Või "teadus" on ajust siiski üle, kuigi tunneme sellest ju väga väikest protsenti? On kordi, kus 2+2=6.

A.

Inimese organismil on iseparanemise võime, aga paljude haiguste puhul on see lihtsalt  liiga aeglane.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 06, 2018, 13:37:34

Inimesed, kellel on huvi või põhjust midagi öelda neis teemades kaasa, võiks teha selgeks - mis on teadusuuring, mis on platseebo.
Selline talupojalik (see ei ole solvang) asjasse suhtumine on õõõigeee pisut lihtsustav ja ei tee head ei endale ega kogu teemaarendusele. 
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 06, 2018, 13:39:20

How does testosterone injection affect muscle growth?

Testosterone is often called the male hormone and plays a role in muscle development. However, it also naturally occurs in females. Athletes are interested in testosterone to increase muscle mass and recovery. Therefore, some choose to inject testosterone to increase the testosterone levels in their body, also known as 'taking steroids'.

Testosterone injections effectively increase muscle mass gains in combination with resistance training. However, this study found that injecting testosterone even increased muscle mass when subjects did not train at all!

While injecting high doses of testosterone is very effective in increasing muscle mass gains, small differences in your natural testosterone levels do not matter that much as long as you're in a healthy range (1). For example, muscle mass gains are similar in males, despite lower testosterone levels in females (2).

There is a small increase in testosterone after your workout. However, this increase is very small and short, and doesn't contribute much to your gains (3).

There are a lot of supplements which claim to boost your bodies natural production of testosterone.

However, there is little to no evidence that supports that such supplements can improve your gains.

The authors state explicitly that their results are in no way a justification for the use of anabolic steroids, which can have serious side effects.

Study:
https://www.ncbi.nlm.nih.gov/pubmed/8637535 (https://www.ncbi.nlm.nih.gov/pubmed/8637535)

Other references:
1) https://www.ncbi.nlm.nih.gov/pubmed/28237723 (https://www.ncbi.nlm.nih.gov/pubmed/28237723)
2) https://www.ncbi.nlm.nih.gov/pubmed/11890579 (https://www.ncbi.nlm.nih.gov/pubmed/11890579)
3) https://www.ncbi.nlm.nih.gov/pubmed/27174923 (https://www.ncbi.nlm.nih.gov/pubmed/27174923)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 08, 2018, 19:49:35

https://www.physiology.org/doi/full/10.1152/japplphysiol.00395.2012 (https://www.physiology.org/doi/full/10.1152/japplphysiol.00395.2012)

Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise

------------------------------------------------------------------------------------------------------------------------------

http://www.ergo-log.com/soya-protein-makes-men-healthier-not-less-masculine.html (http://www.ergo-log.com/soya-protein-makes-men-healthier-not-less-masculine.html)

Küll läheb pikalt selle soja leidmisega trollil
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 10, 2018, 20:02:04

https://rd.springer.com/article/10.1186/s12970-018-0214-2

Calorie restriction regime enhances physical performance of trained athletes


Conclusion
A caloric restriction improves athletes’ performance and energy efficiency, but reduces the daily intake of micronutrients; so, when caloric restriction programs are implemented micronutrient supplementation should be considered.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 13, 2018, 00:45:43





Sarcoplasmic Hypertrophy: The Bros Were Probably Right



Key Points
Sarcoplasmic hypertrophy – growth of the sarcoplasm that outpaces the growth of the myofibrils – does seem to happen to a significant degree.
Simple increases in glycogen storage don’t seem to be the primary driver of sarcoplasmic hypertrophy.  It seems to be driven by an increase in sarcoplasmic protein content.
The degree to which sarcoplasmic hypertrophy takes place may be influenced by training, but whether you can specifically train for sarcoplasmic vs. myofibrillar hypertrophy is unclear.  More than anything, it seems to be a natural consequence of muscle growth itself.
Looking at strength differences between bodybuilders and powerlifters or weightlifters is not a valid way to assess degree of sarcoplasmic hypertrophy.  However, dismissing sarcoplasmic hypertrophy simply because there are better explanations for the observed differences in relative strength is foolhardy.
It’s unclear whether steroids increase the amount of sarcoplasmic hypertrophy that takes place.


You may have heard the old piece of bodybuilding forum “wisdom”:  “Bodybuilders are bigger than powerlifters/weightlifters but still lift less because they have more sarcoplasmic hypertrophy, bro.”



"Furthermore, a study by Moore et al found that while protein consumptions affects both myofibrillar and sarcoplasmic protein synthesis, strength training (10 sets with 8-10rm loads) only affects myofibrillar protein synthesis. However, the question of training style remains:  the sarcoplasmic protein synthesis response may have been different with a different training intervention.

Finally (and unrelatedly), this is a good study to share with people who claim that creatine only causes muscle growth via an increase in water content in the muscle (i.e. sarcoplasmic hypertrophy).  The groups taking creatine in this study had the largest increase in contractile protein content; even if water content increased, that increase was outpaced by the observed increases in contractile protein content.

Addendum, January 2018
A recent meta-analysis by Schoenfeld et al looking at the effects of training load on hypertrophy, dynamic strength, and isometric strength helps counter one of the main arguments people use to contend that light, high rep training causes sarcoplasmic hypertrophy.  People claim that since strength gains are larger with heavier training, heavy training must be adding more contractile proteins (myofibrillar hypertrophy), while lighter training must be expanding muscle size without adding as many contractile proteins (sarcoplasmic hypertrophy).  Earlier in this article I discussed why that’s not an entirely logical argument, but this meta-analysis provides us with some direct evidence to refute it.

Unsurprisingly, heavy training was better for dynamic strength.  However, there’s a skill component to dynamic strength, and heavier training helps to train that skill.  On the other hand, there was no significant difference between high load and low load training for gains in isometric strength (i.e. force output with virtually no skill required).  This suggests that low load training is still adding contractile proteins just as effectively as high load training; it’s just not great for training you to use them effectively for maximal dynamic contractions (i.e. 1RMs).

This meta-analysis was discussed in more detail in Volume 1, Issue 7 of MASS."

strong er
...byscience
https://www....byscience.com/sarcoplasmic-vs-myofibrillar-hypertrophy/ (https://wwwpunkt...bysciencepunktcom/sarcoplasmic-vs-myofibrillar-hypertrophy/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 13, 2018, 20:30:22
http://www.brinkzone.com/articles/mtor-muscle-builder-or-cancer-pathway/ (http://www.brinkzone.com/articles/mtor-muscle-builder-or-cancer-pathway/)

Supplement companies are constantly pushing mTOR as the magic pathway to building muscle, and various net guru type talk about keeping mTOR activated, with heavy marketing of Leucine, BCAA, etc. to keep mTOR activated. It’s unlikely that keeping an anabolic pathway such as mTOR active is a path to longevity. It’s interesting to note, cancer researchers, anti aging researchers, etc are looking for ways to limit/control mTOR.

--------------------------------------------------------------------------------------------------------------------------------

I listen to very well known plant-based athlete's podcast, and the host often has guests on who warn listeners of the dangers of eating animal foods due to their high leucine content.

Leucine is one of the building-block amino acids of proteins, and found in much higher amounts in animal protein sources than plant protein sources.

The often touted fear of consuming leucine, is that leucine works as a primary signalling molecule to drive a cascade of processes for cell growth (mTOR pathway). So the thought is, that consuming this amino acid in high amounts will needlessy grow harmful cells increasing the risk of tumors and cancer.

Numerous studies have shown that whole animal protein sources (eggs, meat, diary) are more "anabolic" (growth promoting) for muscle tissue than plant protein sources. Which is also the reason why supplemental plant based isolated protein powders (hemp, pea, soy, etc) are fortified with leucine because they lack it naturally.

Now I have no problem agreeing that chronically driving anabolic processes in the body are not helpful. Certainly I would not recommend a high-protein diet to a sedentary individual who is also consuming an excess of food daily. Quite simply they are asking the body to grow without much need for growth. The same way I would not recommend someone drink sports drinks and sit on the couch all day. It's a case of need.

However, we know that one of the biggest risk factors for woman particulary in later life is loss of mobility and ability to function in old age. This is due to the rate of loss of muscle as we age, and that women in general have less muscle mass compared to men by default. It is a compounding effect.

I want to share a quote from research paper I just came across:

"We showed that the addition of leucine to a mixed-protein beverage containing 15g high-quality protein and a total of 4.2 g leucine/serving (∼1.1 g inherent and ∼3.1 g exogenous) enhanced the myoPS response to feeding compared with ingestion of an isoenergetic, isonitrogenous beverage containing ∼1.3 g leucine. We also showed that both the LEU and CON beverages increased acute myoPS rates above fasted levels in older women, with the increase being greater in a leg that performed resistance exercise. Importantly, the acute myoPS response was greater following LEU than CON in both the rested and exercised state."

Let me break that down:

The researchers added ~3.1g of leucine to a mixed protein beverage containing 15g of protein (~1.1g of leucine inherently). This beverage was given to older women who also resistance trained one leg.

The results of the experiment were that the women who consumed the beverage above, showed greater rates of muscle protein synthesis (myoPS), with the increases being greatest in the trained leg.

Also the women consuming the beverage showed greater indicators of muscle growth, than women who consumed a protein beverage without the added leucine, or no protein beverage at all.

Right, so what we know...

As we age we lose muscle.

Resistance training stimulates muscle growth.

Adequate leucine per meal (~3g) turns on muscle growth, but more doesn't turn on things more. (I.e. a switch not a dial).

The older you are the less sensitive your muscles are to being turned on for growth, thus slightly more leucine is required to switch on muscle growth signalling. (I.e. a teenager may require ~2g leucine, an older person ~4g leucine.)

Combining resistance training and adequate leucine (and whole protein) maximally stimulates muscle growth.

Plants contain far less leucine than animal products, thus you require larger servings of plant protein sources per meal than you do animal protein sources per meal for muscle growth.

As a working example: 80g chicken breast (half typical sized breast) contains ~2g leucine. 200g of firm tofu (soy) contains ~2g leucine.

Probably the least useful thing women (and men) could do as they age, in the context of holding onto muscle, strength, and movement ability, is to do less and less load-barring exercise, and to eat a low protein diet predominantly from plant sources.

I am not saying don't eat plant sources of protein, I am saying you should be eating more protein as you age, and even more if you only eat plant sources. Plus you should be doing muscle taxing exercise.

So in closing, I agree with the podcast host's guest that chronically stimulating cell growth is not helpful. But I do not agree that limiting leucine wholesale is beneficial.

In fact I think it's almost the opposite advice. We should be consuming foods rich in leucine within the right context. That is individual meals containing ~3g of leucine per meal at a minimum across the day in the context of exercise. Not just consuming low protein (<2g leucine) meals which are very common when eating an only plant-based diet.

Context is key!

We should be stimulating the body to grow and repair muscle, not doing everything we can to limit that.

As we age we want to remain active and able, and maximsing food quality along with exercise quality is the very best thing you can do.

Saying leucine is bad wholesale (i.e. animal products are bad) because it stimulates cell growth, is as naive as saying resistance exercise is bad because it stimulates cell growth.

---

"Declines in muscle mass in older women may be attenuated with habitual twice-daily consumption of a protein beverage providing 15g protein and higher (4.2 g/serving) amounts of leucine."

Paper: https://academic.oup.com/ajcn/article/107/2/217/4911436 (https://academic.oup.com/ajcn/article/107/2/217/4911436)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 14, 2018, 08:04:48

A recent study showing that nicotine is an effective ergogenic aid.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 16, 2018, 17:36:31

Pons, Victoria et al. "Calorie restriction regime enhances physical performance of trained athletes." Journal of the International Society of Sports Nutrition 15:12 (2018).

https://link.springer.com/article/10.1186/s12970-018-0214-2

"[Only] one-month 33% CALORIE RESTRICTION [, however,] did not compromise physical performance;

on the contrary, it ameliorated several parameters related to physical performance"

"Bottom line: While you would expect athletes (or their performance) to suffer most from potential side effects of alternate day fasting, the study at hand shows that it's not the athletes' performance that suffers.

Rather than that, athletes should be concerned about potential nutrient deficiencies, which should be easy to solve by the means of a multi-vitamin+mineral supplement - not one of the mega-dosed bullshit products, but a basic one with 100% of the RDA.

With overall no effect on exercise performance and a significant increase in exercise efficacy, one may even argue that performance was, next to improvements in lipid metabolism (cholesterol and triglycerides were significantly lower after the six-week period), surprising increases in vitamin D (probably due to an overall reduction in oxidative damage | learn more), and of course, an overall improvement of body composition. The study at hand didn't find any reason why people who train up to four times a week couldn't use an alternate day fasting (ADF) routine to get shredded or resolve inflammation/bodyweight related health problems.


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 18, 2018, 15:21:22
https://www.ncbi.nlm.nih.gov/pubmed/29534456 (https://www.ncbi.nlm.nih.gov/pubmed/29534456)

Effects of Insect Protein Supplementation during Resistance Training on Changes in Muscle Mass and Strength in Young Men. 2018

*** 

Siin ei olegi lõpuks oluline, kuidas/kas putukavalk mõjus, vaid see, et proteiinikogus päevas 1,7 g/kg võrrelduna 2,3 g/kg ei jäänud MPS seisukohast alla suuremale kogusele.

Mingi järeldus lihasproteiinisünteesi soodustavaks valgukoguse ülempiiri (keskmiseks, kõikumisi siia-sinna tuleb ikka ette) kohta saab taas mõningal määral lisa-kinnitust.



"If you just read the abstract it would seem like supplementing with bug protein had no body comp benefits....except the control group increased their protein intake over the course of the study to 1.7 g/kg.

What the study actually showed was that consuming 1.7 g/kg vs 2.3 g/kg resulted in similar increases in lean mass."

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https://www.ncbi.nlm.nih.gov/pubmed/29541130 (https://www.ncbi.nlm.nih.gov/pubmed/29541130)


Low-load bench press and push-up induce similar muscle hypertrophy and strength gain.


Abstract
AIM:

To investigate the effect of push-up training with a similar load of to 40% of 1- repetition maximumal (1RM) bench press on muscle hypertrophy and strength gain in men.



CONCLUSIONS:

Push-up exercise with similar load to 40%1RM bench press is comparably effective for muscle hypertrophy and strength gain over an 8-week training period.


Grupp 1 tegi klassikalisi toenglamangus kätekõverdusi (ja isegi toetudes põlvedele - et tekitada ca 40% rinnaltsurumise maxiga võrdne raskus "push-ups with position adjusted (e.g. kneeling)))    ,    Grupp 2 klassikalist rinnalt surumist.

Lihashüpertroofia oli sarnane mõlema grupi korral.


"cool study that confirms a lot of what we know both practically and theoretically.

pushups are a great closed chain exercise & can be loaded for progression with a partner or belt (get a couple benches so it can hang). chin tucked, brace the core, allow scapular movement across the rib cage.

the bench is just one of those die hard bro exercises. great exercise but all in all just a tool for our hypertrophy goals"

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 18, 2018, 15:37:09

http://bjsm.bmj.com/content/52/6/376? (http://bjsm.bmj.com/content/52/6/376?)

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults


Summary/conclusion Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET. With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do NOT further CONTRIBUTE RET-induced gains in FFM.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 19, 2018, 09:26:40

https://www.researchgate.net/publication/319263841_Strength_and_hypertrophy_adaptations_between_low-_versus_high-load_resistance_training_A_systematic_review_and_meta-analysis (https://www.researchgate.net/publication/319263841_Strength_and_hypertrophy_adaptations_between_low-_versus_high-load_resistance_training_A_systematic_review_and_meta-analysis)

Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis

*The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 19, 2018, 19:02:09

Charles Staley
 
"If you have a chest (or leg, or back) "day" (where you do 3-4 exercises for chest) you'll no doubt get a great chest workout. BUT:

Unless you're insanely big and strong, you'll be fully recovered in about 2 days, maybe less. So then what? You'll need to do ANOTHER chest day, or you'll be losing ground. Presumably however, you've got other muscles to train as well, so when will that happen?

This is the problem with "bro splits." The VAST majority of people will be better off training "whole body" style roughly 3 days per week. Just use one exercise per muscle (or better yet — per pattern).

No, that won't hit the muscle "from every angle" so use different exercises on days two and three."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 21, 2018, 19:25:23

To conclude, the present study confirmed that rapid weight loss leads to increased frequency of symptoms of infection.

However, this was not linked to decreased glutamine levels, nor was glutamine supplementation capable of counteracting the apparent decreased immunity during rapid weight loss.

 Immunosuppression induced by rapid weight loss is not related to circulating glutamine levels; therefore,

glutamine supplementation is not beneficial for supporting immune function


in combat athletes undergoing rapid weight loss.


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833973/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833973/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 22, 2018, 20:33:05

https://www.facebook.com/christian.thibaudeau/videos/1625561767561813/? (https://www.facebook.com/christian.thibaudeau/videos/1625561767561813/?)

DEADLIFT SERIES – MAKING THE ROMANIAN DEADLIFT MORE EFFECTIVE AND GOODMORNING MORE EFFECTIVE
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 25, 2018, 18:15:52

"I continue to see claims that low-load training only promotes "sarcoplasmic hypertrophy" that pumps you up like a water balloon and that only heavy-load training elicits "functional" contractile hypertrophy. It's made-up nonsense. There is clear evidence that lifting at 30% 1RM to failure stimulates substantial myofibrillar protein synthesis. Time to separate science from bro-science and put the baseless myth to rest once and for all."

----------------------------------------------------------------------------------------

https://www.ncbi.nlm.nih.gov/pubmed/20711498 (https://www.ncbi.nlm.nih.gov/pubmed/20711498)    Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men.


"These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes."

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 28, 2018, 20:47:54

“The main finding of this study was that PAP was observed after both maximal and sub maximal intensity exercises when the same amount of work (sic) performed. Furthermore, the more intensively (sic) exercise is performed, the more PAP offsets fatigue straight after exercise (maximal intensity); while after submaximal exercise PAP becomes more evident only during the recovery… Coexistence of post-activation potentiation and fatigue when performing exercises with the same amount of work depends on exercise intensity. The more intensive exercise is, the more potentiation counteracts fatigue immediately after exercise; while after submaximal exercise post-activation potentiation is more evident only during recovery” (Masiulis, et al., 2007).

Reference:

Masiulis, N., Skurvydas, A. Kamandulis, S.,Kudirkaitė, J., Sukockas, V., Valys, E., Jurevičienė, V., Kamandulienė, L. (2007). Post activation potentiation and fatigue of quadriceps muscle after continuous isometric contractions at maximal and sub maximal intensities. Education, Physical Training, Sport 67(4), 56-63
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 29, 2018, 21:31:55

Räägib
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 30, 2018, 10:09:39
https://www.ncbi.nlm.nih.gov/pubmed/29577974/ (https://www.ncbi.nlm.nih.gov/pubmed/29577974/)

2018 Mar 22. pii: S0531-5565(18)30142-6. doi: 10.1016/j.exger.2018.03.017. [Epub ahead of print]

Repetitions to failure versus not to failure during concurrent training in healthy elderly men: A randomized clinical trial.


* Fifty-two individuals (66.2 ± 5.2 years)


 These results suggest that repetitions until concentric failure does not provide further neuromuscular performance gains and muscle hypertrophy, and that even a low number of repetitions relative to the maximal possible (i.e., 50%) optimizes neuromuscular performance in elderly men. Moreover, training volume appears to be more important for muscle hypertrophy than training using maximal repetitions.


----------------

Brad Schoenfeld
 
"New study indicates that a higher training volume drives hypertrophy, and that training to failure did not enhance results. Caveat: The subjects were untrained, elderly men so can't generalize to younger, experienced lifters. Still, another piece in the hypertrophy puzzle..."

-------------------------------------------------------------------------------------------------------


https://www.tandfonline.com/doi/abs/10.1080/17461391.2018.1450898?journalCode=tejs20 (https://www.tandfonline.com/doi/abs/10.1080/17461391.2018.1450898?journalCode=tejs20)

Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy
Thiago Lasevicius, Carlos Ugrinowitsch, Brad Jon Schoenfeld, Hamilton Roschel ORCID Icon, Lucas Duarte Tavares ORCID Icon, Eduardo Oliveira De Souza
Published online: 22 Mar 2018

"This is an important addition to the literature on loading for muscle growth. Here we compared training at 20%, 40%, 60% and 80% 1RM to failure and show that 20% 1RM was suboptimal for hypertrophy. This was a unique, within-subject design where we first had the subject perform 3 sets at 20% 1RM and then the volume load for the other intensities were matched by adding additional sets until the volume equated. The take home is that, under equal volume conditions, there appears to be a threshold for loading below which hypertrophy is maximized, and that 20% 1RM is below this loading threshold"


Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kiilakas1991 on March 30, 2018, 14:11:17
Dorian ei nõustu sinuga :D
Aga noh Dorian polnud surmale lähenev 66a. ka ...

http://www.youtube.com/watch?v=UHymqS5bZdg (http://www.youtube.com/watch?v=UHymqS5bZdg)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on March 31, 2018, 13:26:38

Minuga? Mul ei ole "oma arvamust" kuskil kirjas. St. isegi naljana ei tööta see.

Aga mida ütles Vladimir Uljanov - seda teate?
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kiilakas1991 on March 31, 2018, 18:36:33
Vaevalt kopeerid teksti millega sa nõus pole... :D aga ok rohkem ei reosta .
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on March 31, 2018, 22:09:12
Minu jaoks on sellega nii...

MP blogi on kindlasti üks asjalikumaid ja informatiivsemaid siin foorumis.

Kes inglise keelt mõistab siis why not lugeda ja harida ennast ka teoorias ja kui midagi piisavalt põnev tundub siis miks mitte proovida seda ka enda elus realiseerida prakitkas.

Võibolla mul on kahe silma vahele jäänud, kus ta nagu jehoova tunnistaja peale surub ainutõde aga minu jaoks väga asjalik blogi ja tore, et on keegi, kes viitsib uudistest asjalikumat infot välja filtreerida ka teistele.

Maailm on suur ja lai ja selles laias maailmas on tohutult palju palju paremaid sportlasi kui siin väikse eesti bonsuna foorumis figureerivad kangelased. Teadlastest ei hakka rääkimagi.



Vähem tühja ila ja lugege vaikides ja pange midagi kõrva taha parem.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 01, 2018, 22:32:12
https://muscleevo.net/low-weight-high-reps/


What 10 Studies Say About Building Muscle with High Reps (2018 Update)

-------------------------------------------------------------------------------------------

Brad Schoenfeld/Alan Aragon.

 
I've recently been tagged in several posts about the purported benefit of BCAAs for muscle growth. To clarify: BCAAs can increase protein synthesis, but supplementation is suboptimal to whole protein sources as whey (and more expensive as well!). As noted in the image below from a recent paper by my colleague Kevin D Tipton, the MPS response of BCAA was 50% less compared to a dose of whey that had comparable amounts of BCAAs. It's important to look at the nuances of a study, and not just blindly accept the results! For further insights check out the paper I co-authored with Kevin and D. Lee Hamilton on the topic - BCAA supplements are just hype:


https://theconversation.com/bcaa-supplements-are-just-hype-heres-a-better-way-to-build-muscles-84411


"We know for example that you can achieve a substantial increase in protein synthesis from 20g of whole egg protein, which is around three large eggs, or from 20g of whey protein. (Though to get the maximum possible response after a full body workout, our research on whey suggests it may be necessary to consume as much as 40g.)

Under very similar lab conditions to the latter whey study, we gave a similar group of male subjects 5.6g of BCAAs following a session of lifting weights – the equivalent to 20g of whey. The resulting protein synthesis response was only about 22% – or about half what would be achieved with the equivalent dose of whey.

In other words, following exercise you need whole protein sources that provide a high dose of BCAAs and sufficient amounts of all the other amino acids – for example meat, dairy or eggs. And not only are BCAAs less equipped to build the muscle wall, consuming them on their own potentially creates a competition with other amino acids for absorption through the intestinal wall. If so, they could be making it harder for the body to gather up the other “bricks” essential to muscle building.

Besides building muscle, people also consume BCAAs (and other supplements) to allow them to hit the so-called anabolic window – the period of time available post-workout, often said to be between 30 minutes and two hours, in which to consume protein/amino acids to get the benefits of muscle building.

Our work indicates that the timing of post-workout nutrition is not as important for building muscle as once thought, however. There is time to get home and cook a meal, possibly even as much as 48 hours, so long as it contains between 25g and 30g of high-quality protein


Finally, there are studies which suggest potential benefits of BCAAs when it comes to optimising body composition – maintaining muscle mass at the same time as dropping fat. Yet these have been criticised for improper statistical analysis and inconsistencies in reporting of data."



Stuart Phillips:

 Good lord do people still take this stuff? Perhaps not totally useless but only marginally above totally useless IMO and science or the lack of it backs this up!
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: zwen15 on April 02, 2018, 10:43:03
https://muscleevo.net/low-weight-high-reps/


What 10 Studies Say About Building Muscle with High Reps (2018 Update)

   - Väiksema raskusega rohkem kordusi tehes kasvab lihas samahästi kui suurema raskusega vähem kordusi tehes;
   - Väiksema raskusega pole võimalik kasvatada maksimaalset jõudu samahästi, kui suure raskusega;
   - Väiksema raskusega treenides võtab trenn poole kauem aega.

Seega kui tahate saada saada tugevaks ja ilusaks on efektiivsem kasutada suuri raskuseid (80+% 1RM)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on April 02, 2018, 13:38:38
Suht sama enda kogemustega...

Pilt läks küll vähe teravamaks kui tegin mingi aeg kunagi 15-20 kordust igas seerias aga jõudu tuli jah suht 0 juurde :D

Teine asi, mida vähemalt enda peal olen hoomanud on see, et kui näiteks biitsale või triitsale teha 12+ kordust siis käsi ei kasva absull. ABSOLUUTSELT ei kasva :D Päriselt ka :)

Teen aga suurema raskusega 6-8 kordust ja viskab igale poole liha järjest juurde.

Lisaks jah üsna piinarikas on treenida vahemikus 15-20 eeldades, et see on ikka pingutus ka ja õige raskus sinna vahemikku. Teiseks tüütu ja kopa viskab kiirelt ette. Kolmandaks pärast on selline tunne nagu rongi alla oleks jäänud ja vastutasuks suht null lihaskasvu :D

Eks inimesed erinevad ja võibolla mõni kasvab edukalt selles kõrgemas vahemikus ja viitsib teha ja naudib seda piina :)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 03, 2018, 18:46:21

Nii väga ka kui mulle valk ei meeldiks..


https://www.medpagetoday.com/endocrinology/steroids/71708 (https://www.medpagetoday.com/endocrinology/steroids/71708)


April 2018
Effect of Protein Intake on Lean Body Mass in Functionally Limited Older Men
A Randomized Clinical Trial

Ehk siis - jõutreening on see, mis "töötab" , ka väiksema valgukogusega, ning ilma selleta piisab täiesti mõõdukast valgust, et hoida olemasolevat.

Mitte, jällegi, et kui teed jõutrenni, siis oluliselt suurem valgukogus palju abiks oleks.

Vähemalt vanemaealiste meeste põhjal.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 06, 2018, 09:48:10

The hex bar deadlift is a popular deadlift variation used by strength coaches most often when working with athletes.

Previous research has shown that it tends to allow heavier loads to be lifted by a more advantageous set of external moment arm lengths at the hip and knee, and shares the load more evenly between the lower body joints.

This study builds on previous research, showing that the hex bar also allows a faster movement velocity, power output, and a longer portion of the lift spent accelerating, adding to the reasons why it might be a good choice for athletes.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 15, 2018, 10:56:05

http://ericbowman03.blogspot.com.ee/2018/04/random-thoughts-march-2018-exercise-for.html (http://ericbowman03.blogspot.com.ee/2018/04/random-thoughts-march-2018-exercise-for.html)

** Squatting/deadlifting for reps vs singles – which is safer


The answer as to "which is better" has to be made on an individual basis based on the person's injury history, fitness levels, and goals.

Also I quite often hear of injured weight training clients being automatically told by their doctor/physio/chiro to "use less weight and do more reps" without further investigating why an injury occurred
- Maybe it's a workload issue and they're doing too much too soon?
- Maybe it's a technique issue?
- Maybe there are major psychosocial factors going on that are making the body more sensitive?
- Maybe there are sleep issues going on? Given the amount of strength athletes who have sleep apnea & other sleep issues this shouldn't be forgotten about but often is.

....

Simple key concepts such as
1) Carrying a positive mindset about yourself and your ability to achieve your goal
2) Getting proper, consistent, high quality sleep
3) Managing stressors (both physical and psychological) well
4) Appropriately progressing your workload to build fitness & function while minimizing injury risk
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 15, 2018, 11:36:42
Jäi hetkel silma. Kui keegi soovib näha, mida tähendab "korralik tehnika" - ka siis kui raskus on juba korralik (kuidas kellele, muidugi)

** A mixed grip - see on maitseasi, kedagi ei sunniks just seda kasutama küll.


Lisa"inspiratsiooni" sain ühest blondist ülisihvakast ja pikast plikast, kes tegi "kogenud" boyfriendi silma all jõutõmbeid - Tallinnas HC-s - ja valus oli vaadata, kuidas tema põlved karjusid vaikides - eelkõige seetõttu, et puudus korralik hip-hinge ja alumises faasis tehti veel kükki ka. Raskus oli küll jõukohane - kuni 80 kg - aga kõik kannatas.

Ahjaa - strappidega ka veel. Äkki liigutaks asju niipidi, et kõik saaks tugevamaks/harjuks raskustega?

Oli see kuti ego, mida tüdruk pidi punnitama või miski muu aga - liigu samm sammult - kuni ei tule välja sujuvalt - ei paneks raskust juurde.


https://www.facebook.com/otffitness/videos/623055804702442/ (https://www.facebook.com/otffitness/videos/623055804702442/)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: A.L on April 17, 2018, 13:12:30
Jäi hetkel silma. Kui keegi soovib näha, mida tähendab "korralik tehnika" - ka siis kui raskus on juba korralik (kuidas kellele, muidugi)

** A mixed grip - see on maitseasi, kedagi ei sunniks just seda kasutama küll.


Lisa"inspiratsiooni" sain ühest blondist ülisihvakast ja pikast plikast, kes tegi "kogenud" boyfriendi silma all jõutõmbeid - Tallinnas HC-s - ja valus oli vaadata, kuidas tema põlved karjusid vaikides - eelkõige seetõttu, et puudus korralik hip-hinge ja alumises faasis tehti veel kükki ka. Raskus oli küll jõukohane - kuni 80 kg - aga kõik kannatas.

Ahjaa - strappidega ka veel. Äkki liigutaks asju niipidi, et kõik saaks tugevamaks/harjuks raskustega?

Oli see kuti ego, mida tüdruk pidi punnitama või miski muu aga - liigu samm sammult - kuni ei tule välja sujuvalt - ei paneks raskust juurde.


https://www.facebook.com/otffitness/videos/623055804702442/ (https://www.facebook.com/otffitness/videos/623055804702442/)

Kõik siin elus on väga suhteline. See 10cm kõrgemalt on jõutõmbes nagu öö- ja päev, kuna 99% jaoks on see esimene faas kõige raskem. Just, see esimene 10cm maast lahti. Kui ei võistle, siis pole nagu pointi seda haaret ka treenida. Aga kui lihtsalt võimlemas käia, siis pole ka rihmadel mõtet :)

A.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: zwen15 on April 17, 2018, 15:37:10
Kõik siin elus on väga suhteline. See 10cm kõrgemalt on jõutõmbes nagu öö- ja päev, kuna 99% jaoks on see esimene faas kõige raskem. Just, see esimene 10cm maast lahti. Kui ei võistle, siis pole nagu pointi seda haaret ka treenida. Aga kui lihtsalt võimlemas käia, siis pole ka rihmadel mõtet :)

A.

Kõrgendus loeb kõvasti jah. Juba 1,5cm tõstekingad suurendavad tehtavat tööd niipaju, et kolme korduse asemel jõuan teha ainult ühe.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: Kiilakas1991 on April 17, 2018, 16:31:23
Haare võiks tugev olla... MUidu näeb forarms välja nagu Lui Marcol
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: visionofdisorder on April 17, 2018, 18:48:15
Kõik siin elus on väga suhteline. See 10cm kõrgemalt on jõutõmbes nagu öö- ja päev, kuna 99% jaoks on see esimene faas kõige raskem. Just, see esimene 10cm maast lahti. Kui ei võistle, siis pole nagu pointi seda haaret ka treenida. Aga kui lihtsalt võimlemas käia, siis pole ka rihmadel mõtet :)

A.

https://www.t-nation.com/training/deadlifting-with-t-rex-arms (https://www.t-nation.com/training/deadlifting-with-t-rex-arms)
 
yeah, kõrgendusega saavad enamus ennast mehaaniliselt "ilusasse" positsiooni kruttida, aga kui käed on liiga lühikesed siis juhtub üks kahest: kas selg läheb kõveraks kuna puusad liiga kõrgel enda kehaehituse jaoks või tehakse algfaasis "pool kükk", et kang liikuma saada.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 17, 2018, 23:45:18
Kõik siin elus on väga suhteline. See 10cm kõrgemalt on jõutõmbes nagu öö- ja päev, kuna 99% jaoks on see esimene faas kõige raskem. Just, see esimene 10cm maast lahti. Kui ei võistle, siis pole nagu pointi seda haaret ka treenida. Aga kui lihtsalt võimlemas käia, siis pole ka rihmadel mõtet :)

A.

Hakkan lootust kaotama, et suhteliselt ladusa jutu tagant võiks ka mingi hetk teemaga kaasmõtlemine tekkida.

Öö ja päev - selge see, aga see ei olnud asja mõte. Juhtus lihtsalt tol hetkel silma jäänud video ja sinnajuurde päevalkogetu.

2. Kontekst oli kokkuvõttes vist taaskord mitte kulturism..nagu paljudel.. või klassikaline tõstmine (nagu sul :D :D :D) vaid raskuste liigutamine nö "tervise nimel" - kas selline asi on üldse võimalik teie meelest - kellelgi, kes teeb seda, ei ole eesmärk ei max rek või max biitseps - kujutad sa ette.

Ja siis - temal /ning ka sellel blondiinil, kes oma 170 cm ja 49 kg oli murdumas..strapid ümber.. ei ole vajadust IGA HINNA EEST SUVALISE TEHNIKAGA neid kettaid maast tirida, vaid selle asemel - "Progresseeruda" sammhaaval, korraliku tehnika ja piisavat stimulust andva kangiga - see on parem nii lühiajaliselt kui ka in a long run.

Eks see on individuaalne ja enesepiinamist naudivad kindlasti paljud aga kusagil võiks piir minna.

Sama hästi võib küsida: aga miks siis jääda pidama lihtsalt poolkehval tehnikal või üritada jäljendada mingeid reegleid "kuidas harjutuse sooritamine on ette nähtud" - Miks on sul seal vaja mingit vabandust välja mõelda oma usstõmbele..ning kas cleani või snatchi teed ka nii "nagu sulle meeldib.." või "aga mul on nii kõva selg - teen mis tahan".

Neis kohtades tuleb see analoogia ikka pähe, et millest tuleb see ja kuidas seda seletada saab:   

bro: aga BCAA on kasulik/vajalik   >>>   teaduskonsenus: BCAA-d lisandina on praktiliselt kasutud, kui valgukogus toidust on piisav

bro: aga UURINGUD näitavad .. et kreatiin on toimiv toidulisand  >>>>>>>>>>>>>   konsensus: on jah nii

Mille põhjal tehakse see valik, kus valitakse nö teadusega üks pool, ja siis need korrad, kus "aga Arnold tegi nii" - järelikult need uuringud ei ole õiged või :D:D "ahh, need uuringud on ükspäev nii ja siis homme naa" :D:D või "uuringutega saab ükskõik mida tõestada".

Kust tuleb see tarkus kõigil neil, kes lugeda ei oska, "usuvad" kas arnoldeid, "enda kogemust" või vahel lausa suvalist esoteerikat.

Sa ei pea olema geenius, et sellest kirjeldatud loogikaveast aru saada.


Tagasi alguse juurde.


Ehk siis: haaret ei treenita mitte võistlemas käimiseks, vaid elus paremini hakkamasaamiseks. Niipidi võiks mõelda. Muu on juba erilõbud.

Rihmadel ei olegi mõtet - lähed ilma nendeta raskustes üles - kuni jõuad abita hoida. Kui sul tekib piisav baas..eks siis kui soovid mingil põhjusel võid ju toomaks sisse vaheldust treeningusse neid kasutada.
See noor naine nägi kangi lähedalt vast 20-30 korda..kui sedagi. Tal oli selle kehaehituse/proportsioonide ja tehnika juures .. neid veel kõige vähem tarvis.

Jah, mitte mingit mõtet - käi sa lihtsalt või sinumoodi eriliselt võimlemas.

Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: kristo1979 on April 18, 2018, 09:52:00
Tegelikult on ju elu palju lihtsam, kui ei ürita ühele tolmukübemele pikalt laialt selgeks teha asju :D Sügavalt ja siiralt pohhui, kas ta arvab nii või naa. Kunagi vaidlesin ka siin tuliselt jne. Ajuvaba tegelikult :D

Maailmas on miljardeid inimesi, igal oma arvamus ja igaüks peab enda arvamust universumi kõige targemaks arvamuseks :)

Postita oma asja ja savi kui mõni takka ei kiida ;)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 22, 2018, 00:14:53
https://www.theptdc.com/2017/03/deadlifting-from-floor/ (https://www.theptdc.com/2017/03/deadlifting-from-floor/)  Should You Be Deadlifting From the Floor?


Here’s when and why to absolutely avoid this form of deadlift, and three alternative deadlifts to try


Bottom line, don’t get hung up on having to do an exercise a specific way that may not work well with your specific body anatomy, abilities, or limitations. Sometimes a slightly reduced range of motion or an altered stance can give you the same training effect you’re looking for, but without the same risks. Understand that there are many different paths that can lead in the same direction.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on April 22, 2018, 14:27:20

https://www.ncbi.nlm.nih.gov/pubmed/29676656/ (https://www.ncbi.nlm.nih.gov/pubmed/29676656/)

The Effects of Beta-Hydroxy-Beta-Methylbutyrate Supplementation on Recovery Following Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis.


Abstract
BACKGROUND:
Growing evidence suggests beta-hydroxy-beta-methylbutyrate's (HMB) positive effects on recovery following exercise-induced muscle damage (EIMD). However, findings vary substantially across studies.

OBJECTIVE:
A meta-analysis of randomized controlled trials was conducted to assess the effects of HMB supplementation on recovery following EIMD by assessing indirect markers of muscle damage, namely creatine kinase (CK) and lactate dehydrogenase (LDH) serum levels among healthy participants.

METHOD:
A comprehensive search was performed on electronic databases (Medline, Scopus, Cochrane Library, and Google Scholar) up to October 2017 for trials evaluating the effects of HMB on recovery following EIMD. Mean ± standard deviation of follow-up CK and LDH concentrations were extracted to calculate the effect size for meta-analysis.

RESULTS:
A total of 324 participants for CK and 229 participants for LDH were found from the 10 and 8 studies, respectively. The results revealed a significant effect of HMB supplementation on CK (weighted mean difference [WMD] = -60.71 UL-1; 95% confidence interval [CI], -78.12 to -43.29; I2 = 4.1%; pheterogeneity = 0.40) and LDH reduction (WMD = -15.42 UL-1; 95% CI, -22.2 to -8.6; I2 = 0.0%; pheterogeneity = 0.53). In addition, a subgroup analysis based on study duration (< 6 weeks vs. ≥ 6 weeks) suggested that HMB effectiveness on EIMD was statistically significant in studies over 6 weeks (p < 0.001).

CONCLUSIONS:
The current evidence revealed a time-dependent effect of HMB in reducing LDH and CK serum levels among adults. HMB, therefore, may be seen as a priority muscle damage recovery agent in interventions.

Iraani teadlased ei ole veel n6us HMBd  maha matta.

Adel Moussa "Personally, I believe it's a pity that the way it was marketed based on hilarious claims twice in its history convinced people that it wasn't worth it; not saying that we can prove that you HAVE to take it, but especially in situations where catabolism is more important than in your average healthy young athlete it may have its value."


 https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2013.253203 (https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2013.253203) 

Effects of leucine and its metabolite β‐hydroxy‐β‐methylbutyrate on human skeletal muscle protein metabolism
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 01, 2018, 18:29:49

https://www.frontiersin.org/articles/10.3389/fphys.2018.00569/abstract (https://www.frontiersin.org/articles/10.3389/fphys.2018.00569/abstract)

Anabolic Heterogeneity following Resistance Training: A Role for Circadian Rhythm?


""""""  This article begins with a current review of the mechanisms associated with the heterogeneity in muscle anabolism with resistance training before introducing the molecular pathways regulating circadian function in skeletal muscle. Recent work showing members of the core molecular clock system can regulate myogenic and translational signaling pathways is also discussed, forming the basis for a possible role of the circadian clock in the variable anabolic responses with resistance exercise.

"Here's a short excerpt from our review [Fitnessgenes] of the literature on Circadian Rhythm and Exercise:
There are many studies showing that training in late afternoon/evening time is associated with peak performance. For example, back strength and leg strength have been reported to be better in the afternoon/evening than in the morning (peak time 4:53 pm and 6:20 pm respectively). However, there is also evidence indicating that peak time for training is linked to the personal body clock.
One interesting study showed that the peak performance of 20 female hockey players was strongly linked to their circadian characteristics. The subjects were divided into 3 groups: morning larks (waking up on average at around 7 am on a weekday), intermediate types (waking up at around 8 am on a weekday) and evening owls (waking up at just before 10 am on a weekday). They found that the morning larks peaked at around midday, the intermediates peaked at around 4 pm, and the owls peaked around 8 pm. In terms of time of peak performance since time of awakening, the peak performance was at 5.36 hours (larks), 6.30 hours (intermediates) and 11:11 hours (owls) accordingly.
For high intensity exercise, time to exhaustion in cycling has been shown to be greater in the afternoon and evening (4 pm and 6 pm respectively) than in the morning (6 am and 8 am). One study conducted on a professional fighter indicated that intense training performed at night-time (8-10 pm) delayed circadian clock gene expression by 2-4 hours, compared to no exercise period."
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 04, 2018, 22:21:24

https://www.jsams.org/article/S1440-2440(15)00231-5/abstract (https://www.jsams.org/article/S1440-2440(15)00231-5/abstract)

Do isometric and isotonic exercise programs reduce pain in athletes with patellar tendinopathy in-season? A randomised clinical trial


Conclusions
This is the first study to show a decrease in patellar tendon pain without a modification of training and competition load and the first study to investigate isometric exercises in a clinical setting. Both isometric and isotonic exercise programs are easy-to-use exercises that can reduce pain from patellar tendinopathy for athletes in-season.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 06, 2018, 22:37:52

https://journals.humankinetics.com/doi/10.1123/ijsnem.2016-0332

Negative Consequences of Low Energy Availability in Natural Male Bodybuilding: A Review

Energy availability (EA) is a scientific concept describing how much energy is available for basic metabolic functions such as reproduction, immunity, and skeletal homeostasis. Carefully controlled studies on women have shown pathological effects of EA < 30 kcal/kg fat-free mass (FFM), and this state has been labeled low EA (LEA).

Bodybuilding is a sport in which athletes compete to show muscular definition, symmetry, and low body fat (BF). The process of contest preparation in bodybuilding includes months of underfeeding, thus increasing the risk of LEA and its negative health consequences.

As no well-controlled studies have been conducted in natural male bodybuilders on effects of LEA, the aim of this review was to summarize what can be extrapolated from previous relevant research findings in which EA can be calculated.

The reviewed literature indicates that a prolonged EA < 25 kcal/kg FFM results in muscle loss, hormonal imbalances, psychological problems, and negatively affects the cardiovascular system when approaching the lower limits of BF (∼4%–5%) among males.

Case studies on natural male bodybuilders who prepare for contest show muscle loss (>40% of total weight loss) with EA < 20 kcal/kg FFM, and in the study with the lowest observed BF (∼4 kg), major mood disturbance and hormonal imbalances co-occurred.

Studies also underline the problem of BF overshoot during refeeding after extremes of LEA among males. A more tempered approach (EA > 25 kcal/kg FFM) might result in less muscle loss among natural male bodybuilders who prepare for contest, but more research is needed.
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 15, 2018, 09:26:16


According to this meta-analysis, generally, glutamine supplementation has no effect on athletics immune system, aerobic performance, and body composition. However, the current study showed that glutamine resulted in greater weight reduction. In addition, the present study suggests that the efficacy of glutamine supplementation on neutrophil numbers could be affected by supplement type and dose.


https://www.researchgate.net/publication/325041097_The_Effect_of_Glutamine_Supplementation_on_Athletic_Performance_Body_Composition_and_Immune_Function_A_Systematic_Review_and_a_Meta-Analysis_of_Clinical_Trials (https://www.researchgate.net/publication/325041097_The_Effect_of_Glutamine_Supplementation_on_Athletic_Performance_Body_Composition_and_Immune_Function_A_Systematic_Review_and_a_Meta-Analysis_of_Clinical_Trials)
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on May 15, 2018, 09:30:57

https://ylmsportscience.com/2018/03/05/the-importance-of-muscular-strength-resistance-training-methods/


https://link.springer.com/article/10.1007/s40279-018-0862-z
Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 08, 2018, 08:28:59

https://www.ncbi.nlm.nih.gov/pubmed/29847532 (https://www.ncbi.nlm.nih.gov/pubmed/29847532)

J Strength Cond Res. 2018 May 25. doi: 10.1519/JSC.0000000000002648.
Restrictive Breathing Mask Reduces Repetitions to Failure During a Session of Lower-Body Resistance Exercise.

"A significant decrease was found in total repetitions during the RBM condition (p < 0.01). A majority of the decrease in repetitions to failure occurred in the squat (p < 0.05) and in the leg press (p < 0.01), whereas no difference was observed in leg extension (p = 0.214). A significant increase was observed in S-RPE during the RBM session (p < 0.01). A significant increase was found in prestress (p < 0.01) and poststress (p = 0.01) in the RBM session. No significant difference existed for HR between exercise sessions (p = 0.08). A significant decrease existed in pulse oximetry during the RBM session (p < 0.01). The use of an RBM had a negative effect on the number of repetitions completed during an acute session of lower-body resistance training."



Not a good idea to wear a breathing mask when lifting



Title: Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
Post by: mp on June 10, 2018, 19:37:13
http://www.youtube.com/watch?v=nFhRk2hMcF4&feature=youtu.be (http://www.youtube.com/watch?v=nFhRk2hMcF4&feature=youtu.be)

Cut my training volume in half - made better gains - Why doing more volume is not always the answer