Ciekawe arty w jêzyku angielskim, które s± warte t³umaczenia

[gl]

jak wczesniej pisalem ze jaja to jaja i bez jaj nie ma uja;) trzeba jest cale i tyle ehhehe:D

[fallenursus]

[link widoczny dla zalogowanych U¿ytkowników]
Imho m³ode laski tak samo dzia³aj±, testuje ju¿ do¶æ d³ugo.

[fallenursus]

[link widoczny dla zalogowanych U¿ytkowników]

[fallenursus]

[link widoczny dla zalogowanych U¿ytkowników]

[fallenursus]

[link widoczny dla zalogowanych U¿ytkowników]

[fallenursus]

[link widoczny dla zalogowanych U¿ytkowników]

[fallenursus]

Such an awesome article from the Poliquin group! This is why we highly recommend their certification!

Fat loss is never easy, and if you’re already fit and lean, it can seem impossible.
Maybe you’ve gotten bad information or are incorrectly applying the information you have. Maybe there’s a simple variable you haven’t accounted for that’s impeding your results.
Whatever the exact issue, it’s common to find yourself gaining a few pounds in the process. No more!
Here are ten simple tips to use to tighten up your efforts and get the physique you’ve been working for.
#1: Hard strength training is your number one priority. Don’t shy away from intense weight training during fat loss phases because this will maintain strength and muscle mass.
It’s a mistake to reduce calories and cut back on training in the hopes that you’ll lose fat because this will cause a catabolic state, leading to significant muscle loss so that your metabolic rate plummets. The effect is worsened if endurance exercise is performed as well.
#2: Do a few high-intensity training (HIT) sessions, sprint intervals, or strongman exercises each week. This type of training boosts calorie expenditure in the recovery period and triggers protein synthesis so you build muscle, sustaining metabolic rate.
There’s evidence that fit, lean men benefit from shorter, more intense work bouts (such as 30-second all-out intervals), whereas lean, fit women get better results from slightly longer, less intense intervals (such as 30 to 60 seconds at 90 percent of maximal).
Keep your HIT workouts to less than 30 minutes and do them separately from strength training, either at a separate time of day or on a different day.
#3: Eat a higher protein diet because this will preserve lean mass so your metabolism doesn’t drop as much while you’re losing fat. Higher protein diets have other benefits as well:
• Metabolism of protein requires the body to burn more calories than it does breaking down carbs or fat.
• Due to something called nutrient partitioning, our bodies are designed to use protein to build lean tissue rather than store it as fat. This means that if you find yourself hungry when trying to lose fat, opt for protein rather than carbs or fat because the extra calories are more likely to be turned into muscle or lean tissue.
• Protein is very satiating and it naturally leads people to eat fewer calories over the course of the day. This is because protein foods lead to a better metabolic hormone balance than those high in carbs.
How high should you go in protein? This will depend on a variety of issues, but the bulk of the literature suggests 1.6 to 2.4 g/kg of protein a day can be beneficial for lean people who want to lose fat.
Of interest, a new study found that it may be beneficial to eat even more protein in certain situations. This study found that when lean, fit people supplemented their diet with 800 extra calories of protein a day (mostly from whey protein) so that they consumed 4.4 g/kg of protein daily, they gained no more fat than a control group that ate their normal high-protein diet (1.6 to 2 g/kg a day).
Researchers make the following relevant conclusions from their study:
• Protein is the most important macronutrient vis-à-vis positive changes in body composition. Whey protein is particularly beneficial because it has a high thermic effect and consistently leads to greater gains in lean mass with training than other sources.
• It disproves the notion of “a calorie is just a calorie.”
• Protein calories in “excess” of requirements result in a gain in lean body mass and are not metabolized in the body in the same way as carbohydrates, which result in a gain in body fat.
#4: Optimize your carb intake for physical activity and genes.
Low-carb, high-protein diets are effective for fat loss. But the very low-carb diet that is right for overweight, sedentary people who need to reset their metabolisms will be different from what lean, active people who are lifting weights require.
Reasons not to eat a super low-carb diet if you’re lean include the following:
• They reduce the production of thyroid hormone, which lowers body temperature and the amount of calories burned at rest.
• When carb intake is very low, cortisol is released in order to free stored energy and provide glucose to keep you going. Combined with intense exercise over the long-term this can lead to an elevated cortisol curve, which alters metabolism and halts fat loss.
• They are needed to replenish muscle glycogen when training intensely.
How high you should go in carbs will depend on activity levels and other issues, but if you’re lean and working out, try eating more carbs on training days and fewer and off days.
If you prefer a lower carb intake (below 100 grams a day), try cycling high-glycemic carbs every 5 to 7 days to improve sensitivity of the metabolic hormones, insulin and leptin.
#5: Don’t rely on the scale. Test your body fat using a reliable skinfold test (12-site tests are best).
Muscle is your best friend if you’re trying to lose fat and you’re already lean because it drives your metabolism, supports insulin sensitivity, and improves overall hormone balance.
Therefore, your goal is not to lose weight but to sustain muscle mass and lose fat. The only way to measure this accurately is with a skinfold or fancier test like a DEXA scan. The scale and those handheld electrical body fat devices are useless.
#6: Sleep enough and optimize circadian rhythm.
Getting decent sleep may be the most important thing you can do to improve fat loss if you’re lean.
Our ability to sleep is regulated by a circadian rhythm that relies on balance of a large number of hormones. Those same hormones regulate when you’re hungry, the foods you crave, and how active you’ll be.
Over the long-term, lack of sleep leads to lower testosterone, growth hormone, and thyroid hormone, but elevated cortisol. This is a combination that will make fat loss impossible. Hormone dysregulation is one reason that some fat loss studies show poor outcomes.
Make it a priority to solve any sleep problems you have. Here are detailed tips for improving your improving circadian rhythms, and this article gives you ten nutritional aids that improve sleep.
#7: Focus on pre- and post-workout nutrition to get the most out of your workouts and improve recovery.
Losing fat when you’re lean requires you to take advantage of every opportunity. A few things are indicated by research:
• Try using caffeinated coffee (1 to 3 cups) pre-workout because it significantly enhances exercise performance and motivation. This is especially useful if you’re eating a lower carb diet and training in a glycogen depleted state.
• Don’t eat high-carb foods before training because this will increase insulin and shift the body away from burning fat. It also reduces energy levels and motivation.
• The best time to eat higher carb foods is after intense workouts because metabolism is elevated and your body will use the carbs to replenish glycogen. In addition, the insulin spike can improve recovery from training because it has an antioxidant effect on muscle.
• Use whey protein because it has consistently been shown to be a superior protein for improving body composition with training by improving insulin sensitivity. It also triggers protein synthesis and has a greater thermic effect than other sources such as casein or soy.
#8: Eat natural, whole foods and eliminate all refined/processed foods.
Just about everyone knows that whole foods trump refined foods when it comes to losing fat because they are more nutrient dense, have more natural fiber, and have less added sugar and fat.
But a lot of people still let refined foods sneak into there diet here or there. They try the 80/20 approach in which they eat whole foods at least 80 percent of the time and processed foods 20 percent.
This is a big mistake. When you are already lean and trying to coax those last few pounds off, you’ve got take advantage of every chance you have to optimize your metabolism.
Opt more for a 95/5 approach. Here’s why:
There’s evidence that compared to unrefined diets, diets higher in refined foods cause major metabolic damage, which leads to fat gain and poor cognition.
Eating these foods, especially when they are high in carbs and omega-6 fats from vegetable oils, change the architecture of your brain, triggering appetite and making you feel like you have to have them. They actually activate endocannabinoid receptors, which are the same receptors in the brain that bind to THC in marijuana.
#9: Reduce stress and balance cortisol.
Every time you get stressed, cortisol goes up, which causes cravings for high-fat, high-sugar junk foods. At the same time, cortisol shuts off the goal-oriented, rationale parts of the brain.
A few things can help you balance cortisol:
• Eating frequent meals (3 to 6), avoiding long periods of fasting so that you reset your entire hormonal cascade and improve the body’s biological circadian rhythm.
• A lower carb, higher protein diet is useful because it manages blood sugar. Even if you’re stressed, cortisol doesn’t go as sky high. Insulin response to meals is lower, and insulin sensitivity improves.
• Meditation and being mindful balances cortisol with other hormones involved in body composition such as testosterone, DHEA, and growth hormone.
#10: Write everything down. Very few people are able to accurately estimate how much they eat. Keep a true food journal that only you see, but make sure you see it.
Own up to what you put in your mouth. If you’ve never done a completely honest food journal, you may be surprised at your numbers. Don’t feel ashamed or guilty. This is raw data you need to overcome your biological drive to eat in a say that impedes fat loss.
In addition to logging your diet, record training volume and how you felt during workouts. Also record overall energy levels, sleep, and any food cravings you have.
Food cravings, low energy, or poor motivation tend to indicate poor hormone balance. This could be due to stress or what you’re eating. Take action to reduce your stress (#9), and avoid all high-carb foods. Identify low-glycemic carbs that are acceptable substitutes for higher carb foods.
Final Words: Use these tips to give it all you’ve got and those last few pounds will melt away.
Check out this articlethat details the research that was used to write these tips. It looks at how the following three types of diets affect fat loss in lean, fit subjects doing high volume training:
• Creating an energy deficit through calorie restriction and exercise.
• Eating a super low-carb diet, ketogenic diet.
• Eating a super high-protein diet (the new 4.4 g/kg of protein a day referred to in #3).

[Mateuszek1234]

Nie wiem czy by³o ju¿ ale ja nie znalaz³em na forum wiêc wrzucam do¶æ ciekawe badanie na temat ilo¶ci spo¿ywanego bia³ka u osób æwicz±cych si³owo:

[link widoczny dla zalogowanych U¿ytkowników]

[fallenursus]

Ever since returning to the fitness industry in 2012, and coming back from a very ugly eating disorder, I promised myself I would do this the healthy way and be 100% real with people along the way. This prep has been the hardest of my life, and I wanted to take time today & share why for those of you who have been part of my journey. I was waiting til after Worlds to say a lot of this but I feel it's important to share now and be really REAL with everyone. I will post the full version of this story on my website when launched, but for now, I hope sharing this will show why this has been the hardest prep of my life...
In my prep for my WBFF debut in Orlando in May 2012, my body responded really well, because it had been a few years since I was that low carbed. I took 5 months to get ready for Orlando, after returning to the fitness industry from going to culinary school and taking some time to get perspective.
After winning my pro card, I started to notice my body was incredibly sensitive to foods I used to always be able to have. I was still really strict in what I ate, had the occasional "treat", and still busted my butt in the gym. I put on a ton of weight and continued to beat myself up each day, embarrassed to be a Pro that no longer looked anything like it, in my opinion. I had been SO extremely dieted in 2010, that I thought what I was doing was healthy and that "eating clean" and hours of cardio was just what everyone did to stay lean, as it's become the norm.
I chose to do bikini rather than fitness, because I was so inflamed and sick already, that I couldn't imagine putting on more "size", so I worked against my body and genetics. I trained harder than ever for Montreal, on double cardios, fasted cardio, and very little carbs. I was constantly told I was "carb sensitive" and that I was just stressing too much and not allowing my body to come in. A few days before Montreal, I was extremely lean, definitely realized I am 100% fitness, but was determined to still have fun and look and do my best.
During my peak week, I was sodium depleted for the first time ever, then told to have tons of carbs every few hours, and went from vascular and lean to completely spilling over on stage and feeling like I embarrassed myself on my Pro Debut. I have yet to share pics from that show, because I was so embarrassed of how I looked, when I did everything I was "told". When I asked why I looked like that on stage, I was scolded and belittled and even told I was being "taught a lesson" to never compete in bikini and go against my genetics.
After Montreal, I was extremely sick and my body blew up quickly, going from almost no carbs most days, to a ton of carbs reintroduced at once. Again, I was "carb sensitive" and put on fasted cardio and told to just not stress. Worlds is not only my first time in Vegas, but my first appearance on the Pro Fitness stage.
At 7wks out, I couldn't take it anymore. There were lots of teary moments and discussions with my fiancé, and he reminded me it wasn't worth it and what we thought was so balanced, was actually far from that. With no other choice, I started doing a ton of research and educating myself on the body and nutrition. I realized my metabolism was in a very bad place and had been extremely compromised, and reached out to Layne Norton, in hopes he would help me for Worlds and reverse diet me out of my show and help me bring my metabolic capacity to where it should be.
I have made tremendous progress in the last 4 weeks, can now digest more foods than I have been able to have in a decade, and genuinely look better and am healthier than I have ever been.
But, 2 weeks out from Worlds, and now my body has been "stuck" for the last week. We are taking it one day at a time, not compromising my health or metabolism any further, and just seeing what my body tells us in these next 2wks. I would be lying if I didn't say it breaks my heart to be put in this position, for trusting in my previous trainer and doing what I was told, but regretting it won't change the position I'm in.
When I started working with Layne 4wks ago and switched my entire business to a flexible living and balanced approach, I wanted to make a big stand in doing so. That I knew what I was doing was unhealthy and had to change. Even if it meant not doing Worlds, I hoped that my story and the changes and stance I made, would speak to others and show that I won't compromise my character or my health when I know it's wrong.
Tomorrow is my birthday. We move to Seattle in 2.5wks. Our wedding is in four weeks. I have the support of so many incredible people, professionally and personally, and know I can only look forward. I am doing everything I can to get on stage in two weeks and look my best, but if my body just says NO, I want people to know the real story behindEver since returning to the fitness industry in 2012, and coming back from a very ugly eating disorder, I promised myself I would do this the healthy way and be 100% real with people along the way. This prep has been the hardest of my life, and I wanted to take time today & share why for those of you who have been part of my journey. I was waiting til after Worlds to say a lot of this but I feel it's important to share now and be really REAL with everyone. I will post the full version of this story on my website when launched, but for now, I hope sharing this will show why this has been the hardest prep of my life...
In my prep for my WBFF debut in Orlando in May 2012, my body responded really well, because it had been a few years since I was that low carbed. I took 5 months to get ready for Orlando, after returning to the fitness industry from going to culinary school and taking some time to get perspective.
After winning my pro card, I started to notice my body was incredibly sensitive to foods I used to always be able to have. I was still really strict in what I ate, had the occasional "treat", and still busted my butt in the gym. I put on a ton of weight and continued to beat myself up each day, embarrassed to be a Pro that no longer looked anything like it, in my opinion. I had been SO extremely dieted in 2010, that I thought what I was doing was healthy and that "eating clean" and hours of cardio was just what everyone did to stay lean, as it's become the norm.
I chose to do bikini rather than fitness, because I was so inflamed and sick already, that I couldn't imagine putting on more "size", so I worked against my body and genetics. I trained harder than ever for Montreal, on double cardios, fasted cardio, and very little carbs. I was constantly told I was "carb sensitive" and that I was just stressing too much and not allowing my body to come in. A few days before Montreal, I was extremely lean, definitely realized I am 100% fitness, but was determined to still have fun and look and do my best.
During my peak week, I was sodium depleted for the first time ever, then told to have tons of carbs every few hours, and went from vascular and lean to completely spilling over on stage and feeling like I embarrassed myself on my Pro Debut. I have yet to share pics from that show, because I was so embarrassed of how I looked, when I did everything I was "told". When I asked why I looked like that on stage, I was scolded and belittled and even told I was being "taught a lesson" to never compete in bikini and go against my genetics.
After Montreal, I was extremely sick and my body blew up quickly, going from almost no carbs most days, to a ton of carbs reintroduced at once. Again, I was "carb sensitive" and put on fasted cardio and told to just not stress. Worlds is not only my first time in Vegas, but my first appearance on the Pro Fitness stage.
At 7wks out, I couldn't take it anymore. There were lots of teary moments and discussions with my fiancé, and he reminded me it wasn't worth it and what we thought was so balanced, was actually far from that. With no other choice, I started doing a ton of research and educating myself on the body and nutrition. I realized my metabolism was in a very bad place and had been extremely compromised, and reached out to Layne Norton, in hopes he would help me for Worlds and reverse diet me out of my show and help me bring my metabolic capacity to where it should be.
I have made tremendous progress in the last 4 weeks, can now digest more foods than I have been able to have in a decade, and genuinely look better and am healthier than I have ever been.
But, 2 weeks out from Worlds, and now my body has been "stuck" for the last week. We are taking it one day at a time, not compromising my health or metabolism any further, and just seeing what my body tells us in these next 2wks. I would be lying if I didn't say it breaks my heart to be put in this position, for trusting in my previous trainer and doing what I was told, but regretting it won't change the position I'm in.
When I started working with Layne 4wks ago and switched my entire business to a flexible living and balanced approach, I wanted to make a big stand in doing so. That I knew what I was doing was unhealthy and had to change. Even if it meant not doing Worlds, I hoped that my story and the changes and stance I made, would speak to others and show that I won't compromise my character or my health when I know it's wrong.
Tomorrow is my birthday. We move to Seattle in 2.5wks. Our wedding is in four weeks. I have the support of so many incredible people, professionally and personally, and know I can only look forward. I am doing everything I can to get on stage in two weeks and look my best, but if my body just says NO, I want people to know the real story behind why.

Hillary Jones.
W PL jest to bardzo czêsto spotykane dziêki niewiedzy i olewania pod opiecznych przez pseudo trenerów

[fallenursus]

[link widoczny dla zalogowanych U¿ytkowników]