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20.01.2014
Obviously, 30 pounds in three months is quite the achievement, which I chronicled here.A  Calorie counting, healthier breakfasts, more protein, and cardio will certainly give results for weight loss, as Saint will tell you. After another nine months of half-heartedly trying to get thinner, Saint’s body weight stubbornly remained at the 206 lb. Again, I pushed Saint towards strength training, explaining that drastic changes would need to happen if he was going to get drastic results. After six weeks of a cleaned-up diet (but still not Paleo), hundreds of crunches (not my recommendation), and hours of cardio classes, Saint had lost around six pounds – a step in the right direction, right?
After I shared a few articles with him from Mark’s Daily Apple, Saint became hooked and decided to go full Paleo with his diet.
It was during this time that Saint became one of the most dedicated individuals on this planet.
After two years of messing with various diets, spending a few months doing various exercise programs off and on, dumping tons of hours into cardio and aerobics classes, why was Saint suddenly successful this time? Funny story – I got an email from a reader a few weeks back that said “Hey, are you in Beijing?
Is it possible to be totally out of shape weigh around 260 6’1 large stomach and achieve a six pack?
Geralmente quando o assunto e diminuicao do peso corporal atraves da queima dos depositos de gordura, o primeiro tipo de prescricao de treinamento que e proposto, e o da utilizacao dos exercicios aerobios.
Porem a musculacao pode e promove uma perda de gordura corporal de uma amplitude as vezes maior que a do exercicio aerobio. Para que possamos entender a afirmacao anterior e necessario analisarmos como ocorre a queima de gorduras pelo metabolismo organico, e como a musculacao pode maximizar esta queima. A perda de gordura corporal implica em primeira instancia na diminuicao do percentual de gordura, que e determinado por diversos metodos e representa em porcentagem quanto do peso corporal e composto por gordura. Assim sendo, por exemplo caso tenhamos um individuo de 100kg e percentual de gordura igual a 20%, temos que este individuo possui 20kg do seu peso em gordura, e o objetivo de qualquer programa de perda de peso deveria ser a obtencao da queda deste percentual. Porem muitas vezes a perda de peso ocorre devido a canibalizacao de tecido magro, ou seja, perda de musculatura para gerar as calorias que foram restritas dentro da dieta e sao necessarias ao organismo. Dai concluimos que dietas radicais ou de extrema restricao calorica produzem grande parte da perda de peso em forma de tecido magro, e ao final do processo por vezes o percentual de gordura tera aumentado pois o individuo perdeu mais musculos que gordura e a proporcao destes acaba se alterando de forma negativa.
Alem disso, devido a perda de massa magra havera um processo de flacidez visivel e extremamente inadequado ao objetivo estetico daquele individuo. Neste contexto e que a musculacao mostra-se mais eficiente que o exercicio aerobio, apesar da solicitacao aerobia ser a unica que utiliza as gorduras como combustivel durante o exercicio. Baseado nisto muitos supoe que a perda de gordura sera maior atraves da solicitacao aerobia, porem caso analisemos o fisico de um maratonista e um corredor de 100 metros, veremos que o sprinter possui uma maior definicao muscular apesar de executar bem menos exercicios aerobios que o maratonista.
Obviamente o maratonista possui um percentual de gordura baixo, mas sua massa magra e extremamente inferior a de um corredor de 100 metros, pois a musculatura tem uma densidade e peso maior que a gordura, e caso o maratonista tivesse uma maior massa muscular isto representaria mais “peso” a ser transportado durante a corrida e uma menor eficiencia devido ao aumento de gasto energetico que isto acarretaria.
Estudos tem demonstrado que durante a maratona ocorre um consumo do tecido magro afim de gerar-se a energia necessaria ao esforco, sendo que apos a prova ocorre o rompimento de varias fibras musculares e ate um processo de necrose nas mesmas (Wilmore, J.H. Esta perda de musculatura acarretara em uma queda do metabolismo basal, o qual representa o numero de calorias que o organismo consome para permanecer em seu estado vegetativo, ou seja a quantidade de calorias gastas em um dia para os processos de manutencao do organismo (Keyes et al, 1973). O valor do metabolismo basal quando somado ao que gastamos com atividades diarias e exercicios fisicos representara a necessidade total diaria do organismo, e para ocorrer a perda de peso deveremos consumir menos calorias que este total. Ja analisando a utilizacao da musculacao, veremos que esta inibe tanto a perda de musculatura em adultos, sendo que esta ocorre na razao de 2 a 3kg a cada decada ( Forbes,1976, Evans e Rosenberg,1992), quanto a queda que o metabolismo basal sofre em cada decada que esta em torno de 2 a 5% (Keyes et al, 1973, Evans e Rosemberg,1992) .
Porem a musculacao nao ira apenas prevenir as perdas anteriormente citadas, e sim promovera um aumento do metabolismo, sendo que ao se acrescentar 1,5kg de musculatura teremos um aumento aproximado de 7% no metabolismo e de 15% nas calorias necessarias diariamente (Campbell et al, 1994).
Em decorrencia disso teremos um aumento na capacidade e metabolizacao de gorduras ja que as mesmas irao ser queimadas na musculatura durante o esforco e processo de regeneracao, e quao maior for a quantidade de musculatura maior sera a necessidade energetica e a queima de gorduras, sendo que a musculacao pode produzir a perda de 2kg de gorduras apos 3 meses de treinamento, mesmo quando forem consumidos 15% a mais de calorias por dia, pois neste mesmo periodo a musculatura tera aumentado em aproximadamente 1,5kg. Pois caso haja uma grande solicitacao aerobia o organismo nao tera energia suficiente para entrar em anabolismo e nao desfrutara dos beneficios anteriormente citados que sao gerados pelo aumento da massa muscular. Caso seja alegado que o exercicio com peso nao promove a saude cardiovascular, isto vem sendo sistematicamente derrubado pela ciencia sendo que o exercicio com pesos trazem inumeros beneficios cardiacos tais como: a melhora da capacidade de ejecao do miocardio e melhora da elasticidade das paredes arteriais (Hatfield,1989), alem de propiciar uma diminuicao nos riscos de ocorrencia de doencas coronarias (Hurley et al, 1988).
Assim vemos, que para a diminuicao da gordura corporal a musculacao tem relativamente uma maior importancia que o exercicio aerobio, e caso queiramos atingir o maximo de perda de gorduras devemos associar a musculacao e exercicio aerobio a uma dieta de restricao calorica, porem a solicitacao aerobia deve ser utilizada em menor quantidade para nao anular os efeitos beneficos da musculacao. Construindo uma fortalezaA ciencia explica porque e como, o que faz o musculo crescer e ficar mais forte? Nao nos responsabilizamos por lesoes ou problemas que, por ventura, possam ocorrer devido a utilizacao de informacoes contidas no site.


Observacao: Todo o post publicado possui autorizacao expressa do autor, todo o conteudo exposto e de responsabilidade do mesmo.
The relationship between sprinting and a rock-solid physique is why strength coach Erick Minor put together the program in this article.
Look around a track and field event sometime and you’ll notice the relationship between sprinters and bodybuilders actually goes both ways, meaning a lot of full-time sprinters also have damn impressive bodies!
Not surprisingly, their training off the track is remarkably similar to that of a hard-lifting bodybuilder. The most reliable way to increase any athlete’s performance is to improve his or her strength-to-weight ratio, which is a fancy way of saying minimizing the amount of bodyfat the athlete carries while maintaining or adding lean body mass. Typically, any athlete with a favorable muscle to fat ratio is likely to have higher relative strength. The only athletes that should perform low intensity cardio such as jogging are distance runners, tri-athletes, or someone needing to lose muscle tissue.
A well-designed sprint program will create significant losses of body fat and at the same time increase your anaerobic work capacity and posterior chain development.
For example, even the guy or girl who places dead last in the 200 or 400m sprint will still typically have well developed glutes, hamstrings, and fairly low body fat levels. As a strength coach of some world-class sprinters, I’m often asked if their training regimens would only be of benefit to full time athletes or if the average Joe might reap similar rewards as well. Twice a day workouts, off day restorative sessions, and nary a moment wasted on those minor irritants in life like a JOB? But you’ll be pleased to know that while Olympic hopefuls require a life devoted to training, time-challenged regular folks can experience very significant results with a much more modest training schedule.
While maintaining this position, quickly shuffle sideway for about 10 steps and immediately return with the same amount of steps. Similar to a High Knee March but performed explosively (like a skipping motion with an explosive element).
Actively initiate hip flexion; once you reach the limit of your active range of motion use a strap to deepen the stretch by pulling the leg a few inches farther.
Your non-working leg should be in contact with the floor and completely straight with toe pointing towards ceiling. Arm position: arms at 90 degrees, and your hands should pass your pants pockets during each stride. Many life & death situations that you might one day find yourself in will require you to sprint. Perfecting sprint form sprinting is much more in depth than many would think and requires years of practice and precise coaching.
Arms should not cross in front of body; arm motion should be front to back, front to back with hands passing pants pockets on each stride.
Getting off the stationary bike and onto the track may seem a little scary to some bodybuilders. Erick Minor is a freelance writer and the owner of Strength Studio a sports performance and personal training studio located in Fort Worth, Texas. A Fact Worth KnowingBreastfeeding releases a hormone called oxytocin which is responsible for the contraction of the uterus and aids in shrinking it after birth.
A Quote Worth Reading"Breastfeeding confers significant short and long-term health benefits for both the mother and her infant, which go beyond the period of breastfeeding itself. I was thinking about how some cultures use what they call a wet nurse, a type of nanny that is in charge of breast feeding all the children. I am very proud to say I breast fed all four of my kids, I just have to admit my deflated balloons I have for boobs don’t look so proud. Having lost 33kg in the past 12 months I am now in the healthy weight range bmi wise, but i just measured my body fat percentage and its in the obese range.
Sempre que for fazer uso de suplementos alimentares, procure a recomendacao de um nutricionista. Yes, you read right, unless your goal is to have LESS lean muscle mass, the hamster wheel approach to energy system work is not for you.
So less fat, better lungs, and a dead-sexy butt that will make the nymphets and cougars come crawling. They possess the perfect storm of fast-twitch dominance, exceptional reaction time, great work capacity, and a favorable endocrine profile.


Even though they may not have what it takes to win even a Junior College track meet, their body resembles that of a world-class athlete. You’ll perform a heavy maintenance session for legs once per week for the six-week cycle. This is because I want you to focus on working within the short term and intermediate energy system (anaerobic alactic and anaerobic lactic system). You’re running as fast as you can while maintaining good body position (no arm flailing, neck and face are relaxed).
God forbid, if your toddler suddenly starts pedaling his tricycle towards a busy intersection, you won’t be wishing you spent more time on a recumbent bike. Increasing active range-of-motion and increasing eccentric hamstring strength prevents hamstring pulls.
She doesn’t have any kids so I was telling her that after breast feeding four kids you might as well just kiss your boobs good bye. I found myself in the bathroom before literally trying to squeeze the milk out just to be able to breathe again. However, for getting ripped ABS one can also try ab rocket twister which is abdominal trainer to tone ABS without going Gym. With the exception of a handful of pure strength sports, a leaner body will perform better and faster, not to mention look better when the clothes come off.
For maximum body composition and anaerobic performance improvements, the modality of choice is sprinting. Trainees sprinting for cosmetic purposes (fat loss, glute hamstring hypertrophy) should focus on effort more so than time. Some of the finest built bodies of yesterday and today consider sprinting to be an essential part of their training toolbox. Don’t get me wrong, if I had to do it all over again I would still breast feed all of my children. Also the funniest thing is when the baby pulls off the nipple in mid suck and the milk goes shooting literally across the room.
But if your facility doesn’t have these, you need access to an indoor facility with a track- or move!
Remember, you have only stubborn body fat to lose and rock-hard quads, hamstrings, and glutes to gain. Breast milk is best and there have been many studies done to prove one reason after another why breast feeding is so important.
And hopefully you brought extra pads with you because those suckers are filling up just about every hour, if not sooner.
Yes, a certain body type is preferential for success in sprinting, but training, lifestyle, and diet all have a big impact on the expression of physical qualities. They are similar to the period pad except round and you wear it in your bra or you will find yourself having to change your shirt every time you get cold or excited.
Within 2 months of him doing strength training he got his 6-Pack back for the first time in 15 years.
To understand my point, just attend a collegiate level track meet and you’ll note that certain track events develop specific physical characteristics in their participants.
You can get plastic reusable ones that you have to dump and rinse out, or cloth washable ones (about as good as a cloth diaper), or disposable ones that do or don’t tape to the inside of your bra. I recommend the disposable ones but make sure you get the kind that tapes to the inside of your bra or you will all of a sudden look down to notice the thing slipped out the top of your bra and is just hanging out there.
If you clean up your diet and strength train you may lose a few pounds a week at the beginning but you will gain it back in no time.
Focus on cutting down your fat % and make yourself stronger and you will get lean, strong and get those abs you are looking for.



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