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Van mreže alexandar77

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Kako izgraditi bolje telo (3 dela)
« poslato: Mart 06, 2009, 01:42:29 posle podne »
How To Build A Better Body - Part 1: Faster Fat Loss
http://www.shapefit.com/build-better-body-fat-loss.html

Most people enter into the training world or onto a new training program wanting to simply build a better body. They want to build a better body, but a better body to them does not mean that they want to build a bodybuilders body. However, the program they implement, whether they receive it from their personal trainer or create it themselves, most often than not is based around old school bodybuilding type programming.

Training off a bodybuilding style program is not going to be effective for the majority of the population, especially the non-chemically injected portion of the population.

So what do most people who want to build a better body really want to achieve? Well for most it will mean loosing excess body fat and for some it will also mean adding some extra muscle to their frame.

FASTER Fat-Loss Please! Traditionally training for fat loss is a rather slow and time consuming process. In general people associate fat loss with long drawn out exercise and calorie deprivation. If you perform long drawn out exercise your results are going to be exactly that. . .DRAWN OUT!

Have you ever wondered what you can do to SPEED UP and accelerate the fat loss process??? Have you ever stopped to think about the training methods you use and if what you are doing is responsible for the lack of progress or the slow progress you are making?

Take a look at what you are presently doing in your training. Is the majority of the work you do performed slow and stationary? Do you lift SLOW and move SLOW? Maybe if you started to add a little speed training into your training program you would start to see your fat loss results ACCELERATE!

I come from an athletics training background and have observed that they leanest athletes spend the majority of their training time performing activities, which require them to train with intensity and move their bodies or body parts at high speeds. Even when they do slower activities, such as static type lifts in the gym, they will still aim to explode the weight up, or they may do some explosive exercise afterwards. They will rarely be found training using slow movements.

An athlete's sport requires them to be fast and dynamic, so they need to train in a similar manner, they need to be specific with the training they perform. It is this method of training that yields the lean bodies they possess.

You should take the same approach when it comes to accelerating your own fat loss results. Don't do too much slow stuff, think of it like this, SLOW MOVEMENT = SLOW PROGRESS. A Study carried out recently found that 2 groups of subjects lifted their calculated %'s of their 1 rep max (1RM) for the SAME amount of volume of training. One group lifted at a fast tempo (2-0-X) the other group lifted at a slow tempo 2-0-2. The Results indicated that the 'Fast' group had a significantly greater elevation in metabolism 5, 10 and 30 minutes post exercise. (Mazzetti, 2007) Burning FAT whilst I'm at home lying on the couch? YES PLEASE!

Now this doesn't mean that you should perform every single exercise as fast as possible or that you should sprint about the gym like you are Usain Bolt (Fastest man on the planet). It simply means that you need to start incorporating some exercises and or training routines that will either require you or encourage you to move your body or body parts fast. Just as athletes are told to think fast and train fast if they want to be fast, we are telling you to Train FAST if you want to get LEAN FAST!!!

Aerobic Exercise Is LIMITED, Especially For FAT LOSS! Why is this important? AEROBIC exercise is limited; in other words, once oxygen becomes limited, you are no longer doing aerobic activity. While cardiovascular exercise is maintained as long as the muscles of the body are working, aerobic exercise by its very nature must be done at a low enough intensity to ensure adequate oxygen consumption. Here's the problem. In order for the body to get leaner, it must be continually challenged with increasing intensity. Aerobic exercise has a built-in intensity ceiling and therefore becomes a limiting factor for adaptation. Now if you are looking to get lean it makes sense to put demands on the muscle and get it to burn calories. Does 15 minutes jogging followed by 30 minutes on the crosstrainer sound familiar? What if I was to say that you could divide it by 3 and get 2-3 times the benefit?

If you train at steady state intensities and perform typical endurance type activities you will do exactly that; increase your endurance! This equates to you utilizing energy more economically, increased running economy and lower resting metabolic rate. In other words you just made it HARDER for yourself to burn off that same amount of energy in your next session. WELL DONE! Well done if you are training for an endurance event. Not if you want to look and feel lean and athletic. Do you think a sprinter or pole vaulter EVER goes for a long slow run? Of course they don't, not only is it useless to them, its counterproductive!

Counterproductive! . . Really? ANY Exercise initiates a stress response from the endocrine system; cortisol. Cortisol is a stress hormone that will break down muscle and fat for use as energy. Aerobic exercise, by its very nature never allows the body to reach the intensity required to release growth promoting testosterone and HGH and continually exposes the body to unopposed cortisol, which makes fat loss more difficult and muscle wastage an easier option for the body. High intensity training, will also release this cortisol but it will also release muscle protective HGH and testosterone. When testosterone and HGH are present with cortisol, fat storage is blocked and the three hormones together AMPLIFY fat burning. This scenario results in Fat loss, not muscle loss and definitely not weight gain. So you see, stress hormones in high amounts are appropriate when they act with the growth hormones of the body. Stress hormones cannot lead to fat gain and aging when they are followed by high intensity activity. In the natural world, stress leads to increased availability of sugar, which leads to the ability to fight or flee.

Actually, here's a quick question for you. Who's generally leaner and reaches lower bodyfat levels, sprinters of distance runners? DISTANCE RUNNERS, Ehhhh wrong answer! Distance runners are lean, there's no doubt about that, but they are not leaner than most sprinters, they are simply skinnier. Becoming skinnier should never be your goal, becoming leaner, holding onto your muscle and burning off the excess fat, is what you should always be aiming for.

Train Metabolically For Fat Loss, Not Aerobically! Research has shown that it is not just what happens DURING exercise, but also what happens AFTER exercise that makes a difference. Have you ever walked up a large hill? (I certainly hope so) When do you breathe the hardest during the activity? It's not until you reach the top of the hill that your body really begins to gasp for air. In exercise research, this is known as EPOC (Excess Post-Exercise Oxygen Consumption).

ABE (After Burn Effect) as Ian likes to call it, ahem NERD! Haha. It basically refers to a physiological elevation in metabolism. This is why you need to 'Think OUTSIDE The Workout'. The exercise routines or training protocols you use must have a POSITIVE impact on your metabolism not just during the activity but after the completion of the activity also.

We always like to bring adaptations back to evolution. When our ancestors had to kill their dinner or avoid being eaten, their level of fitness and the capacity to adapt determined success or failure, life or death! Every time he missed a kill or barely escaped being dinner, his body got leaner, faster, and stronger in order to survive.

Okay so we know that interval training (alternating between high-intensity and easy recovery periods) helps your heart work more efficiently and burns calories in record time. Don't we? New research from the University of Guelph in Ontario shows that it also increases the amount of fat you burn during your OTHER workouts too. In the study, women cycled for four minutes at 90 percent of their max, rested two minutes, and repeated the pedal/rest interval nine more times. After doing these hour-long workouts (called HIT for high-intensity training) every other day for two weeks, the women used 36 percent more fat for energy during a low-intensity 60-minute ride than they did before the study. Intervals improve your ability to use fat for fuel. This does not mean you have to do 60 minute interval sessions on the stationary bike. It means that if you replace your typical cardio session with a HIT routine, you'll amp up the fat burning effect of your lower-intensity workouts, too.

EXIT The 'Fat Burning Zone' Now! I know what the HIT skeptics are saying 'but you have to work in the 'fat burning zone' well we're telling you to exit the fat burning zone immediately! >30% max HR work is not only time consuming and counter productive its BORING!! And not only is it boring but the very nature of aerobic exercise is to increase endurance. . if you increase endurance you also become more economical with substrate (fuel) and this ladies and gentlemen means the hour on the treadmill you done last week is going to burn a hell of a lot less calories than the hour you done last month! Your body has simply done as it's told and devised a way for you to complete the hour session without burning as much energy. . it's a survival mechanism and its VERY efficient!

Not only will your body adapt in the short term but it will also adapt to it in the long term. Your body also becomes accustomed to the movement pattern you have been doing and adapts accordingly! If I told you to carry a large box from one side of the room to the other would you a) pick it up in one hand and hold it over your head or b) bend your knees squat over the box and carry it close to your center of gravity? The second one right? You would make it easy for your self! That is exactly what your body does. Your metabolism knows exactly what demands are being placed on it and exactly what muscles are firing and can coordinate them accordingly. Make it easy for itself!! With the ultimate result of reducing the net amount of energy as the workout goes on. Energy production is NOT linear doing cardio!

ALL fat loss training protocols should have a 'METABOLIC' component to them. For example; resistance training plans attack the muscle and muscle is metabolically active. When you attack your muscles via resistance training the muscle fibers become damaged (tiny microscopic tears) and they need time and energy to repair and grow back stronger. This repair process is costly and heightens metabolism! Circuit training and interval training protocols have an even bigger metabolic emphasis. Their primary function, along with conditioning, is to cause EPOC or the desired after burn effect! Turning your body into a fat burning furnace!

In How To Build A Better Body - Part 2 we will address how to train for increased muscle gain.

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« Odgovor #1 poslato: Mart 06, 2009, 01:46:08 posle podne »
How To Build A Better Body - Part 2: Build More Muscle
http://www.shapefit.com/build-better-body-build-muscle.html

In How To Build A Better Body - Part 1 we went over how to achieve better and faster fast loss results. We told you to train like the speed and power athlete, not like the endurance athlete. We also told you to train metabolically, as opposed to aerobically for fat loss and to EXIT the fat burning zone! Today in 'How To Build A Better Body - Part 2' we are going to address muscle gain.

MORE Muscle-Gain Please!!! Having muscle on ones frame DOES NOT make one a body builder. Bodybuilding is a discipline all of it's own. Don't confuse bodybuilding with those that are simply seeking to add some quality lean muscle to their frame. Just because someone wants to build more muscle, does not mean that they want to become a bodybuilder, nor does it mean they should train like a bodybuilder in order to add the extra muscle they seek.

Adding extra muscle is more often than not a big part of the process in building a better body for most people. Building as much muscle as possible is often the goal of most bodybuilders. Don't confuse the two. Let's look at WHY you shouldn't train like a body builder.

Why A Body Building Style Program Will Not Work For You! I can guarantee that not many of you want a 'big and bulky' bodybuilders body, especially any of you ladies. The majority of you, male and female, I would guess want a more lean and athletic looking physique! So what sense does it make for you to train like a bodybuilder?

Lets look at a few reasons why a bodybuilding program WILL NOT work for the majority of the population! and why not just anyone can become bodybuilders! They are a select few!

1) There is a gene called 'myostatin' that all of us have and its function is to STOP excess muscle growth. It's a protective mechanism to limit muscle growth because it is so calorically expensive to keep. In 99% of us it is functioning correctly. There is however a small % of the population that this gene is malfunctioning and will allow them to gain muscle almost indefinitely way past their functional need for it! There are varying degrees of this and I am not saying it is the deciding factor but it is one of them! I am by no means saying bodybuilding is easy but I am saying they are in a better position for packing on muscle than we are.

2) Bodybuilding routines that are taken straight out of 'muscle magazines' are all the same. They are generic and don't work for the majority of the population. They also recommend really high VOLUME and low FREQUENCY. Does this 'weekly routine' sound familiar?

  • Monday: Chest and Triceps
    Tuesday: Back and Biceps
    Wednesday: Rest
    Thursday: Legs and ABS
    Friday: Shoulders
    Saturday: Cardio
    Sunday: Rest

Yes that right it's the same program that appears in EVERY book claiming this is the 'massive pump' and 'get huge' workout. It is not only fabricated nonsense; it is also too short sighted. Spending one day on each bodypart once per week sounds great and all but is it doing you justice? Think about this. . you train chest once per week for 12 weeks. At the end of 12 weeks the chest muscle has only had 12 possible chances for it to grow. How much do you think you can achieve in 12 sessions. Because at the end of the day that's all you are doing: 12 sessions for each bodypart in a 3 month period. Want a big chest for the summer? Well you'd better have started in 2006!

3) The tempos of the exercises are too SLOW. 'Time Under Tension' was the big thing the last few years. To take the bench press as an example again that would translate to slow eccentric (lowering) and slow to medium concentric (raising). Or 4-0-2-0 tempo or Mind-muscle connection and all that. Well it sounds good. Exposing the muscle to 'constant tension and therefore creating more damage to the muscle and therefore more growth right? WRONG! If you utilize this slow type of contraction you are essentially lightening the load you are potentially lifting. If you lift a submaximal weight you are not taxing all of the muscle fibers that are available. Yes you are frying the ones you do recruit but the submaximal weight will fail to recruit the 'high threshold' (type 2b) muscle fibers and these 'high threshold' muscle fibers are the ones that have most potential for growth and result in the largest strength increases.

4) The nature of bodybuilding training is to isolate muscle groups with dozens of sets of dozens of reps and hammer them into submission every time they are trained. Yes it's painful, but it is LOW - MEDIUM INTENSITY. The muscle group is trained with submaximal weight and in a 'straight sets' manner. I.e. one set after the other for the same body part. This may work for bodybuilders but for us mortals it simply will not! Low-medium intensity exercise initiates a stress response; any of you heard of 'cortisol'? It is another protective mechanism that, when stressed, it will be released and break down body tissue for energy. ANY tissue, it has no preference! i.e. it will attack muscle and fat simultaneously! Low-medium intensity exercise is a stress to our system and causes this cortisol release. It is been said to be a side effect of when our ancestors were migrating or crossing long distances and the body needed steady amounts of energy released. The body didn't know if this exercise was going to be for a long time so same as above it used the metabolically expensive muscle tissue as energy so it could protect its precious fat stores. Cortisol is the thorn in our side when it comes to fat loss and muscle gain!

There isn't much we can do about the first point I made above except maybe choose your parents better! We can, however manipulate it by getting the other 3 points just right and maximize our 'potential' gains!

So How Should The 'Better Body' Seeker Train For Increased Muscle Gain??? Above I mentioned that bodybuilding programs have too much volume and not enough frequency in their programs. So what do we do? We decrease SESSION volume, not overall volume! I.e. we will perform the following:

Monday: Horizontal (out in front) and Vertical (overhead) Push, Pull, and quad dominant Legs
Tuesday: HIIT (High Intensity Interval Training)
Wednesday: Horizontal (out in front) and Vertical (overhead) Push, Pull, and hip dominant Legs
Thursday: Rest Day
Friday: HIIT (High Intensity Interval Training)
Saturday: Horizontal (out in front) and Vertical (overhead) Push, Pull, and quad dominant Legs
Sunday: Rest Day

Above I also said that slow tempo training is counterproductive and WRONG for most of us. Well this ones rather simple. Lift FAST and/or HEAVY! Lifting fast will recruit more 'fast twitch' muscle fibers why do you think they are called fast?! These fibers are more responsive and will grow a lot faster than the smaller, weaker and more endurance orientated slow twitch fibers. The other way to stimulate these fibers. is to lift HEAVY! Do you think Olympic sprinters lift slowly??? Of course they don't, they LIFT FAST and they also LIFT HEAVY! Lifting heavy will force the body to recruit as many fibers. as it can in order to get that big weight off your chest! It has to! And as a protective mechanism it will give some nice high quality STRONG muscle so you'll be able to get it off easier next time! This equates to limiting each set to 6-7 reps and lifting the weight fast! 3 sets of 10 equates to 30 reps yea? Well look at it this way: do 5 sets of 6 reps and you have the same amount of repetitions but a lot more work done because of the heavy weight!

  • 3 sets of 10 at 80 kilograms = (3x10=30) x 80 = 2400kg work performed
    5 sets of 6 at 100 kilograms = (5x6=30) x 100 = 3000kg work performed

Believe me yet? Same amount of total repetitions but 25% more work done. Nice eh?

Now we have to address the whole stress response thing. We'll use the bench press again as an example. Now picture what you do after each set of bench presses? Stand around? Thought so! Couldn't you be doing something more productive? Performing 'opposites' or 'antagonists' back to back will not only save time but will also serve to raise the intensity AND density of the session. Raising the intensity of the session WILL still produce the stress response we talked about but it will also produce the muscle 'preservatives' testosterone and growth hormone in much greater quantities. The result? The cortisol still has to break down something but the majority of this will be fat now. Sounds good eh?

In How To Build A Better Body - Part 3 we will address how to train for improved conditioning.

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« Odgovor #2 poslato: Mart 06, 2009, 01:49:21 posle podne »
How To Build A Better Body - Part 3: Physical Conditioning
http://www.shapefit.com/build-better-body-physical-conditioning.html

In How To Build A Better Body - Part 1 and How To Build A Better Body - Part 2 we went over how to achieve better and faster fast loss and how to add more muscle. Now we are going to look at the third training component of building a better body and that's conditioning.

Usually people want everything. They want to build some muscle, burn bodyfat and get lean and on top of that they tell you they want to have super fitness. Ask them what they define as fitness and they'll usually describe endurance. Too many people associate endurance as fitness, when endurance is only a component to the fitness equation.

What we really should be striving for is improved all around physical conditioning and increased work capacity. Think about the physical conditioning level of an athlete for a second. Pretty impressive isn't it. Not only that, but athletes have tremendous work capacity, which allows them to not only recover better between training sessions, but it also allows them to train at higher intensities and to do so more frequently.

Too many people think adding more and more endurance training is what's going to make them fitter. NO, that's what will increase your endurance, and that's ALL it will improve. Adding more and more mileage each week is not going to build you a better body.

Instead you should partake in activities that will focus on training density and increased work capacity. Say for example you are going to perform the following session on a treadmill or track:

6 x 200m @ 30 second pace with 120 seconds rest between each rep.

Now looking at the above you know you will be doing 3 minutes work. 6 x 30 seconds = 3 minutes

You also know that you will have 5 rest periods (one between each of the 6 reps) and each rest period is going to last 2 minutes (120 seconds) so that's 10 minutes of rest time. 5 x 2 minutes = 10 minutes

Now let's look at what we would do to increase the training density of this session by only changing one variable. We will keep the exact same session plan (6 x 200m), and we will perform them at the same pace of 30 seconds per rep. The variable we will change is the rest interval between reps.

This is how we will manipulate the rest intervals over the course of several training sessions in order to increase the density of this workout. (I'm just assuming we are only doing this session once per week).

Week 1 and 2: 6 x 200m @ 30 second pace - 120 seconds rest (2 minutes)
Week 3 and 4: 6 x 200m @ 30 second pace - 105 seconds rest (1 minute 45 seconds)
Week 5 and 6: 6 x 200m @ 30 seconds pace - 90 seconds rest (1 minute 30 seconds)

So as you can see from the weekly sessions above, we are doing the exact same session. All we are doing is manipulating the rest intervals to increase the density of the session. The entire session on weeks one and two will take 13 minutes to complete, whereas when we get to weeks five and six the same workout will only take 10 ½ minutes to complete. Basically we have performed the same volume of work but achieved this in less time, 2 ½ minutes less time.

This is just one small sample of density training. What we could also do is to add in a 7th repetition when we complete the six weeks. The session will now take 12 ½ minutes to complete, but this is still less than the initial workout time of 13 minutes on weeks one and two and we have also increased the training volume from 1200m to 1400m with the addition of the 7th repetition.

"Work Capacity is the ability to tolerate a high workload and to recover sufficiently for the next workout. Raising work capacity will improve ones capacity to resist fatigue. It involves the functional efficiency and coordination of the cardiovascular, metabolic, and nervous system. It is more than endurance. The key is functional efficiency of all systems working together to increase work capacity. An increase in work capacity will allow a person to work more efficiently and get more out of each training session. In the language of training theory it falls into the category of General Physical Preparation (GPP) type of work." Vern Gambetta

What Vern is saying here is that you need to train you body as a 'UNIT' and train 'ALL' bodily systems in harmony. Not necessarily altogether but there needs to be balance. Using metabolic type circuits and 'workout finishers' are an example of interval training mixed with bodyweight resistance exercise that serve to ramp up your metabolism and help overall conditioning at the same time!

Let's now look at some work capacity circuit ideas and some useful workout finishers.

Work Capacity Circuits: For a simple work capacity circuit we will use 4 exercises most people will be, or should be, familiar with. Push Ups, Inverted Body Rows, Dumbbell Front Squats and Alternating Lunges performed with bodyweight only.

To perform a work capacity circuit we will simply perform each exercise for a prescribed number of repetitions. Let's say 10 reps (20 in total for the alternating lunges - 10 per leg).

Now all you do is choose your work period. Let's say 15 minutes. All you now do is go through this circuit repeatedly until the 15 minutes has elapsed. Once 15 minutes is up you will stop wherever you are at and record how many circuits (how much work) you have performed.

The next time you do the 15 minute work capacity circuit the aim is to get more circuits (more work) performed in the 15 minute time period. It's as simple as that.

Workout Finishers: These are used at the end of your normal sessions and should replace any slog-work like a useless 30 minute run performed after a full body resistance training session.

A very simple workout finisher to use would be tabatas. This basically means performing 8 x 20 second intervals of work with 10 seconds rest between each 20 second interval. The complete protocol will take 4 minutes to complete. Now if you find the 20-10 protocol too hard initially start at 20 seconds of work followed by 20 seconds of rest. This will keep the work to rest ratio constant and you can then proceed to 20-15 once conditioning improves and then ultimately progress to the 20-10 protocol.

You would normally just one exercise and perform this x 8 sets of 20 seconds. You can however use two exercises and alternate each set doing 4 total sets of each exercise.

The best exercises for tabatas are push ups, inverted body rows, bodyweight squats, med ball slams, burpees and various jump exercises (for advanced level trainees).

The key with tabatas is to make sure you achieve the same amount of repetitions each round. So if you use bodyweight squats and achieve 20 reps in round 1 (1 rep per second) you should be aiming to get 20 reps for all 8 rounds.

I will post a new article shortly showing you how to use 'Descending Metabolic Circuits' as workout finishers and why they are so effective for fat loss and conditioning.

REMEMBER, Train To Increase Your Work Capacity, NOT Simply Endurance. Improving your work capacity will enable you to train your body harder when you do train and it will also allow you to train harder more frequently should you decide to train with more frequency!

Conditioning Programs and The Importance of Variety: When training for improved conditioning VARIETY is very important. We are not looking to adapt to a particular routine or training style. It is important to incorporate VARIETY into the conditioning schedule in order to prevent staleness and boredom.

Van mreže alexandar77

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« Odgovor #3 poslato: Mart 06, 2009, 01:51:00 posle podne »
svidela su mi se ova tri teksta, pa delim sa vama....

ovo mi se čini dobrim:

Citat
Counterproductive! . . Really? ANY Exercise initiates a stress response from the endocrine system; cortisol. Cortisol is a stress hormone that will break down muscle and fat for use as energy. Aerobic exercise, by its very nature never allows the body to reach the intensity required to release growth promoting testosterone and HGH and continually exposes the body to unopposed cortisol, which makes fat loss more difficult and muscle wastage an easier option for the body. High intensity training, will also release this cortisol but it will also release muscle protective HGH and testosterone. When testosterone and HGH are present with cortisol, fat storage is blocked and the three hormones together AMPLIFY fat burning. This scenario results in Fat loss, not muscle loss and definitely not weight gain. So you see, stress hormones in high amounts are appropriate when they act with the growth hormones of the body. Stress hormones cannot lead to fat gain and aging when they are followed by high intensity activity. In the natural world, stress leads to increased availability of sugar, which leads to the ability to fight or flee.

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« Odgovor #4 poslato: Mart 06, 2009, 08:17:04 posle podne »
Zasto nisi stavi na "domaći" jezik???