Lavkarbo – Hvor effektivt er det, mm. -> Trening & Kosthold; Verdt å lese, Utgave 32

Utgave 32 – I denne utgaven:
Lavkarbo – Hvor effektivt er det (av Robert Eilertsen / Alan Aragon)
– 5 tips som reduserer muskeltapet på diett (av Robert Eilertsen)
– Slik fungerer forbrenningen av kroppsfett (av Robert Eilertsen)
– E-ene som forsvant (Av Kristin Jansen, Bergens Tidende)
– Trenger kvinner mindre hvile enn menn? (av Robert Eilertsen, Eirik Sandvik)

“Absorb what is usefull, discard what is useless, and add what is uniquely your own.”
– Bruce Lee

Surdeig brød - Foto: Chris R. Sims (Some Rights Reserved)

Lavkarbo – Hvor effektivt er det? I siste utgave av meget dyktige og annerkjente Alan Aragon sin ‘Research Review’, tok han for seg en forskningsstudie (1) som ofte blir sitert av lavkarbo-entusiaster, og viser hvordan konklusjonen mange har fra denne studien er direkte feilaktig, samt påpeker en rekke andre svakheter i studien.

Les Robert Eilertsen’s omtale av analysen her.

Les også mine artikler Er lav-karb nødvendig? og Når kan lavkarbo være fordelaktig?

1) Comparison of he Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: A randomized trial. Gardner CD, et AL. JAMA 2007 Mar.

Biff

5 tips som reduserer muskeltapet på diett: 5 Solide tips fra Robert Eilertsen på Fitnessbloggen – jeg er helt enig i samtlige;
“1. Øk proteininntaket ditt
2. Ha et moderat underskudd av energi
3. Reduser Treningsmengden
4. Belønn deg selv til de riktige tidene
5. Ting tar tid.”

Les hele artikkelen.

Slik fungerer forbrenningen av kroppsfett: Nok en flott artikkel fra Robert Eilertsen på Fitnessbloggen, som på en lettfattelig måte forklarer hvordan fettforbrenning faktisk fungerer; 1) Mobilisering, 2)Transport, 3) Forbrenning.. Les hele artikkelen

E-ene som forsvant? Matprodusentene har begynt å oppgi med faktiske navn framofr E-er under ingrediensene – jeg synes dette er fantastisk, da jeg lenge har irritert meg over bruken av E-nummere. Jeg synes det er langt mer oversiktlig med de faktiske navnene på stoffene, slik som det oppgis i blant annet USA. Les mer hos Bergens Tidende.

Trenger kvinner mindre hvile enn menn?
Forskning indikerer at kvinner kan ha kortere restitusjonsbehov/hvilebehov enn menn, og dermed dra nytte av hyppigere treningsøkter og muligens fullkroppsprogrammer. Les mer hos Fitnessbloggen (Robert Eilertsen) og Sandvikstraining (Eirik Sandvik)

Forskningen:

1) Lawrence Judge, Jeanmarie Burke. Int J of Sports Physiol and Perf. 2010, 5. The effect of recovery time on strength performance following a high intensity bench press workout in males and females.
2) Hicks AL, Kent-Braun J, Ditor DS. Sex differences in human skeletal muscle fatigue. Exerc Sport Sci Rev. 2001;29:109–112. 10.
3) Lariviere. Genderinfluence on fatigability of back muscles during intermittent isometric contractions: a study of neuromuscular activation patterns. Clin Biomech (Bristol, Avon). 2006;21:893–904. 11.
4) Hakkinen K. Neuromuscular fatigue and recovery in male and female athletes during heavy resistance exercise. Int J Sports Med. 1993;14:53–59.
5) Hakkinen K. Neuromuscular fatigue in males and females during strenuous heavy resistance loading. Electromyogr Clin Neurophysiol. 1994;34:205–214.
6) Sewell LP, Lander JE. The effects of rest on maximal efforts in squat and bench press. J Appl Sport Sci Res. 1991;5:96–99.


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