Utgave 70 – I denne utgaven:
– Why the US Sucks at Olympic Lifting (av Lyle McDonald)
– En knallgod øvelse for hoftemobilitet, hoftestabilitet og generell funksjonalitet! (av Eirik Sandvik)
– Intimidate the Weight (av Tony Gentilcore)
– The Accuracy of Restaurant Labels (av James Krieger)
– Wanting vs. Liking: The Different Signals Are Striking (av James Krieger)
«If you got a job as a garbage man and had to pick up heavy cans all day long, the first day would probably be very difficult, possibly almost impossible for some to complete. So what do you do, take three days off and possibly lose your job?
No, you’d take your sore, beaten self to work the next day. You’d mope around and be fatigued, much less energetic than the previous day, but you’d make yourself get through it. Then you’d get home, soak in the tub, take aspirin, etc. The next day would be even worse.
But eventually you’d be running down the street tossing cans around and joking with your coworkers. How did this happen? You forced your body to adapt to the job at hand! If you can’t’ squat and lift heavy every day you’re not overtrained, you’re undertrained! Could a random person off the street come to the gym with you and do your exact workout? Probably not, because they’re undertrained. Same goes with most lifters when compared to elite athletes.»
– John Broz, trener i olympisk vektløfting.
Why the US Sucks at Olympic Lifting: En flott artikkelserie av Lyle McDonald om hvorfor USA ikke lenger gjør det bra i olympisk vektløfting.
– Part 1:
– Part 2:
– Part 3:
– Part 4:
– Part 5:
– Part 6: Notater: Supertraining, 7th Edition by Dr. Yuri Verkoshanksy, Special Strength Training: A Practical Manual for Coaches by Dr. Yuri Verkoshansky. Glenn Pendlay.
– Part 7: Notater: Bugarske systemet, Bulgarian System, Ivan Abadjaev.
Kineserne dominerer vektløftingsverdenen:
En knallgod øvelse for hoftemobilitet, hoftestabilitet og generell funksjonalitet! Eirik Sandvik presenterer en, eller faktisk to gode øvelser som passer utmerket som oppvarming før trening av bein, eller før idrett hvor beinene er involvert.
Intimidate the Weight: En flott post av Tony Gentilcore med et viktig poeng; oppsyking før tunge løft er viktig – løft som om du mener det!
The Accuracy of Restaurant Labels: En flott artikkel av James Krieger om nøyaktigheten av det oppgitte næringsinnholdet i restauranter i USA (artikkelen krever abonnement).
Notater fra artikkelen:
«Article Summary: A recent study showed that restaurant calorie information is accurate on average, but when you look at individual foods, calorie information can be significantly off.
Points of Interest:
– Researchers collected 269 food samples from 42 restaurants in 3 U.S. regions.
– On average, there was no significant difference between the measured and stated calorie contents of the foods.
– 19% of the food items had calorie contents at least 100 more than the stated content.
– Roughly 32% of the restaurant foods varied from the food label by 134-225 calories.
– «…just because something is accurate on average does not mean it is accurate on an individual basis.»
– «…one side dish contained 1000 calories more than the label, which said it only had 450 calories!»
– «…foods that contained less than 625 calories tended to have more calories than on the label.»
Referanser: James Krieger.
1) Urban LE, McCrory MA, Dallal GE, Das SK, Saltzman E, Weber JL, Roberts SB. Accuracy of stated energy contents of restaurant foods. JAMA. 306(3):287-293, 2011. Pubmed.
2) Urban, L.E., et al. The accuracy of stated energy contents of reduced-energy, commercially prepared foods. J Am Diet Assoc. 110(1):116-123, 2010.
Wanting vs. Liking: The Different Signals Are Striking: Nok en god post av Krieger; Det er forskjell på å ‘like’ og å ‘ha lyst på’. Lav ‘belønning’ (reward deficiency syndrome) i respons til matinntak kan drive overspising.
Notater fra artikkelen:
«Article Summary: There is a difference between liking a food and wanting a food, and these are regulated by different parts of the brain. This study provides direct evidence that people with low reward (or «wanting») signals in the brain will continue to eat even when not hungry. This indicates that reward deficiency can drive overeating. People with high BMI’s tend to have more reward deficiency.
Points of Interest:
– Women were presented with food images before and after eating a breakfast and small meal shortly after breakfast.
– The women were asked to rate their levels of liking and wanting the foods.
– Brain image scans were taken to determine brain activity in different regions of the brain.
– Appetite ratings were taken before and after the meals.
– People with higher BMI’s showed lower «wanting» activation in the brain, indicating reward deficiency.
– People with higher calorie intakes also showed lower «wanting» activation.
– «The research indicates that our food intake is primarily driven by wanting food, versus liking it.»
– «This provides direct evidence that reward deficiency can drive overeating, even in people of normal weight…»
* Referanser: James Krieger.
1) Born JM, Lemmens SG, Martens MJ, Formisano E, Goebel R, Westerterp-Plantenga MS. Differences between liking and wanting signals in the human brain and relations with cognitive dietary restraint and body mass index. Am J Clin Nutr. 94:392-403, 2011. Pubmed.
2) Berridge, K.C. Food reward: brain substrates of wanting and liking. Neurosci Biobehav Rev. 20:1-25, 1996.
3) Epstein, L.H., et al. Food reinforcement and eating: a multilevel analysis. Psychol Bull. 133:884-906, 2007.
4) Stice, E., et al. Dopamine-based reward circuitry responsivity, genetics, and overeating. Curr Top Behav Neurosci. 6:81-93, 2011.