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Ukentlig spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt.

PS: En del av artiklene her er flere uker gamle, da jeg har hatt en del ferie i det siste og ikke har fått skrevet disse ‘verdt å lese’ artiklene på en stund.

Sist oppdatert: 20/8 kl. 1355

Frokostdebatten: Fitness ‘kjendisen’ Kari Jaquesson uttaler på sin blogg, i enkle ord, at Aksel Braanen Sterri er en idiot pga. hans etter min mening gode artikkel artikkel kaldt ‘dropp frokosten’ i Aftenposten for 2 uker siden. Bloggen til Kari har jeg ikke sansen for, så gidder ikke engang å linke dit, men blogg innlegget til Pinglo må jeg si meg fullstendig enig i, les det her!
Videre anbefaler jeg følgende lesestoff for mer info relatert til frokostdebatten;
Alan Aragon om måltidsfrekvens mm.
Forskningen på området om fasting og trening er også økende, se f. eks disse studiene;
Adaptations to skeletal muscle with endurance exercise training in the acutely fed versus overnight-fasted state.
Exercise and deficient carbohydrate storage and intake as causes of hypoglycemia.
Impact of time interval from the last meal on glucose response to exercise in subjects with type 2 diabetes.
Stomach ghrelin-secreting cells as food-entrainable circadian clocks.
(for å lære å tolke slike studier, les de første sidene i boken Girth Control av Alan Aragon).

Spisedag/Oppkarbing/Re-feed: Silje Mariela spør på sin blogg hva folk har å si om spisedager, her er min kommentar:

Godt spm!
Selv har jeg tidigere forsøkt med refeeds, når jeg eksperimenterte med ‘Anabolic Diet’, en velkjent diett som går ut på low-carb på hverdagene og carb-up/re-feed i helgene. Jeg føler dog at re-feeds gjør mer ugang enn positivt for meg, da det gjenlærte meg å spise dritt. Og helt ærlig har jeg slitt litt med slik overspising etter jeg sluttet med Anabolic Diet, mens jeg ikke hadde noen problemer før det. Jeg tror at en re-feed har mest psykologiske effekter, og man må nesten kjenne seg selv for å bestemme om det gjør mer gode enn onde for enn selv.

Kan være verdt å poste en mail-utveksling jeg hadde med Alan Aragon om om dette i april i år;
Meg:
“…What are your thoughts on the use of carb-ups/re-feeds in a fat-loss diet?
Many people argue that it will raise your metabolism by increasing leptin levels, but while I believe that is true I think that the effect would be insignificant for most people. I don’t think it is as easy to ‘trick’ your body and metabolism as many in the fitness industry seems to believe.
Do you agree?…”
Alan Aragon: “I think that refeeds have more of a psychological/mood/adherence benefit than a physiological one. Whatever up-regulation occurs in metabolism is almost surely to be offset by the prodigious amounts of calories people tend to consume on a refeed. With that said, I think that the psychological benefit of redeeds alone is worth implementing them. However, if someone has only a short period of time to lose a lot of fat/weight, refeeds can hinder progress, so a case can be built for their avoidance in extreme time-crunched dieting.”

What’s wrong with LIVING LIFE? En god artikkel fra Pauline Nordin. Godta at livet ikke alltid går på skinner!

How to Tell if Your Exercises Suck; En god artikkel hos T-muscle om hvordan man kan evaluere en hvilken som helst treningsøvelse.

Knesmerter: Hvordan bli og/eller holde seg frisk: En god post fra Mike Robertson om knesmerter, hvordan man hindrer og rehabiliterer skader. Del 1 - Del 2.

Sleep 101: Mike Robertson har en artikkel om søvn, med tips om hvordan vi får en god natts søvn. Selv føler jeg dog at alt dette blir å overanalysere der, og å tenke på alt dette kan nok fort skape mer problemer enn det løser for mange, tror jeg da. Men om du sliter med å få sovne, så kan det jo være verdt å ta en titt på tipsene.
Jeg kan dog sterk anbefale denne artikkelen om søvn og å våkne opp tidlig; How to Wake Up Early: The Definitive Guide.

Beyoncé - Bilde av Jingjing Cheng

”If I were a GIRL..” – Reality Check For The Bitches: Eirik Sandvik med et must-read for alle jenter!

Tips for god nakke, skulder -og korsrygghelse: Eirik sandvik har et par gode, men litt annerledes artikler (med superhelter og kjeltringer), med tips for deg som sliter med smerter, eller ønsker å forhindre smerter, i rygg, nakke og skulder. Sjekk ut Gi styrke til superheltene og overvinn skurkene på veien mot økte prestasjoner!, og …runde 2.

Ramadan og sytkretrening: En fin post fra Marika Saralotta Lejon om hvordan man kombinerer ramadan og trening, et must-read for religiøse muslimer.

Hvordan tolke studier? Robert Eilertsen har på sin blogg ‘fitnessbloggen’ en flott artikkel med noen enkle punkter man bør ha i bakhodet når man leser en studie, eller andre artikler som omtaler forskning eller spesifikke studier.
For mer utdypning på dette området kan jeg sterkt anbefale kapittel 2 i Alan Aragon sin bok ‘Girth Control’.

Måltider for periodisk faste: Del 1 og Del 2. En fin post fra en av mine favoritt skribenter, Martin Berkhan.  “An evil insulin-spiking meal is what Bob likes to eat post-workout. No wonder he’s fat.
400 g cereal
3 scoops whey protein mixed in blender”

Problemområder; Sta kroppsfett: Martin Berkhan har en god artikkel om ‘stubborn body fat’; hva det er, hvordan periodisk faste kan hjelpe, og en rekke andre tips mot sta kroppsfett. Merk at dette er et problem de færreste trenger å bry seg om, det blir ikke noe problem før du har nådd en veldig lav fettprosent.

Martin Berkhan, fra Leangains.com, sin kropps tranformasjon: Ikke annet enn imponerende!

Sannheten om alkohol: Nok en meget god artikkel fra Martin Berkhan, anbefales på det sterkeste! Alkohol er ikke så skadelig for treningen som mange skal ha det til, det er ingen grunn til å være fanatisk og unngå det (og medfølgende fest og morro) totalt.

Nyttige tweets/notater fra Martin Berkhan:
- Bringebær og anti-androgene effekter?
- Kortisol paradokset; positive og negative effekter.
- Beste tiden å trene?
- Kunnskapsbasert arbeid (f. eks studering) og overspising.
- NSAIDs (Non-steroidal Anti-Inflammatory Drugs – f. eks aspirin og ibuprofen) og effekt på beinmasse. NSAIDS etter trening kan øke bienmasse!
- Forming/toning av muskler er bullshit; oridnær media lærer -> NY Times.
- Vegetar/Vegan dietter og muskelvekst.
- Protein gir bedre metthet enn fett (duh!)

Forskning ulovlig på Starting Strength Forumene: Må bare le av det, så absolutt gode poenger Alan Aragon har her.. Starting Strength er en kjent bok og konsept, og slike latterlige forumregler er skuffende;
““…there are many other places (where many of you may already be members) for you guys to post studies and talk about medline, and Pubmed, and argue the validity of someone’s research…”
“I am largely not interested in that sort of thing. It takes too much time away from the important stuff, and the people who are doing the real science in the gym and at the table. I am not into arguing with people on the internet.”

“I will continue to answer questions that are relevant to the board. I have been legitimately enjoying this so far, and have met some great people. Do not however, bother posting threads or individual posts that include discussion of or links to studies. They will be deleted.”

Ikke la treningen gå til hodet på deg! En flott artikkel fra Isabella Martinsen fra fitnessbloggen.no, som nok veldig mange har godt av å lese. Er du besatt av å spise og trene nøyaktig som planlagt til nøyaktige tider? Les dette!

Hvorfor kan noen spise ‘så mye de vil’ uten å gå opp i vekt?
Non-exercise activity thermogenesis (NEAT) kan forklare hvorfor noen kan spise mye uten å gå noe særlig opp i vekt, forskning viser nemlig at NEAT endringer som et resultat av overspising er høyst individuelle, det vil si at noen ganske drastisk øker sine daglige aktiviteter uten å tenke over det, når de øker kaloriinntaket sitt, mens andre ikke øker aktivitetsnivået i det hele tatt. Eksempler på NEAT aktiviteter kan være ‘fidgeting’ (nervøse bevegelser, f. eks å ta leggen raskt opp og ned), spontane muskelbevegelser, opprettholdelse av holdning mm. (Role of nonexercise activity thermogenesis in resistance to fat gain in humans, Non-exercise activity thermogenesis (NEAT), Lyle McDonald)

Permanent metabolsk skade av ekstrem dietter? Flott drøftingsartikkel av Lyle McDonald om temaet ‘Permanent Metabolic Damage’ – noen tror nemlig at ekstrem lav-kalori dietter over lenger tid kan ha en såppas stor effekt på kroppen at det setter ned forbrenningen, basal metabolic rate (BMR) til en slik grad at folk legger på seg selv på veldig lave kalorinivåer. En som tidligere holdt vekten sin med 2 500 kalorier kan f. eks hevde at han nå legger på seg med 1 000 kalorier daglig. Slikt er rett og slett ikke logisk, og Lyle forklarer hva som nok er realiteten på en flott mote her. Se også ‘follow-up‘ med svar på spørsmål.

36 Responses to “Trening & Kosthold; Verdt å lese uken av 16. august 2010”

  1. Chassi says:

    Hallais!
    Jeg fikk omtrent det samme problemet etter min diett så dietter kan være skumle.. :) Men les Børge sin artikkel om refeeds, den er kjempegod. Den ligger ute på fitnessbloggen nå men jeg er på mobilen så jeg gidder ikke å linke. :S

    Ha en deilig aften!

  2. [...] Sta kroppsfett (fra Trening & Kosthold; Verdt å lese uken av 16. august 2010): Martin Berkhan har en god artikkel om ’stubborn body fat’; hva det er, hvordan [...]

  3. [...] Les også del 1; ”If I were a GIRL..” – Reality Check For The Bitches, som jeg omtalte i verdt å lese utgaven den 16. august 2010. [...]

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