#Kunnskapgains 10th edition

Folks are usually about as happy as they make their minds up to be.

- Abraham Lincoln

Our body is not a machine. It is a garden. We are a single organism.

- Dr. Lorimer Moseley, PhD

A goal is not always meant to be reached, it often serves simply as something to aim at.

- Bruce Lee

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□□As we've covered the basics of sports nutrition, now we head onto discussing training through the training pyramid created by Dr. Eric Helms back in 2013. - ☝□It's important to "firstly deal with the big rocks and then deal with the pebbles" to avoid overcomplicating things and find a sustainable path to pursue. - □□‍♂️Starting from the bigger picture, we can see that whole pyramid is encompassed by periodization because we use it to manage all the variables. Then, probably the majority of your gains will be covered if you can create a balance conquering the bottom 3 or 4 levels while the last 2 levels represent the final brushstrokes that can further improve the solid base that you've already built. - □Adherence is finding the best balance for you thus it's not often the optimal program that you could follow but it's the most sustainable and enjoyable over the long run. - □□Volume, Intensity and Frequency are 3 variables connected to each other that can be manipulated over the course of a macro-, meso- or microcycle to optimally adapt to your experience, goals and schedule. - □Progression is of course defined by progressive overload which is the process of increasing strength and size becoming bigger and stronger. For instance this can happen through increasing the load on the bar, making the movement more poise or making the training session denser by doing the same volume during a shorter period of time. - ☝□Exercise selection is based upon individual biomechanics, weaker body parts or lifts, goals and preference. Injury management and variations of both compounds and isolation movements will be covered here as well. - □Rest periods are not a crucial variable however it is useful to assess them effectively to provide enough quality and volume over each session. - □Finally, lifting tempo, the speed of your lifts, will be addressed to cover the relation between managing time under tension and hypertrophy. - □Stay tuned to further your knowledge in strength training! - Infographic by @eliaolivierobarbon

A post shared by Iraki Nutrition (@iraki_nutrition) on May 12, 2019 at 9:08am PDT

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Mange unngår styrketrening fordi de er redde for å få store klumpete muskler. ° De tror at det å løfte tunge vekter vil automatisk resultere i at de ser ut som en kroppsbygger. ° Dette er en frykt som ikke har rot i virkeligheten. ° Det å bygge mye muskler skjer ikke ved et uhell. En må være dedikert og jobbe hardt over lang tid for å få gode resultater. ° Derimot vil styrketrening gjøre deg sterkere. ° Det vil også bidra med: Øke din fysiske funksjon, Redusere kroppsfett, hjelpe med å motstå type 2 diabetes, øke insulin sensitiviteten, redusere blodtrykket, forbedre blod lipid profilen, forbedre kroppssammensetningen, redusere skadeforekomsten, øke benmineraltettheten, forbedre mentalhelsen, øke selvtilliten, redusere depresjonssymptomer, redusere milde angstsymptomer, reversere aldersrelaterte forandringer i styrke, muskelmasse og funksjon. ° Styrketrening har lenge vært en undervurdert treningsform og det kommer mer og mer forskning på hvor bra styrketrening er for både kropp og sinn. ° Vi ser også at det blir viktigere med styrketrening når en blir eldre. ° Som gammel er styrketrening viktig for å kunne holde på den styrken vi trenger for å komme seg opp av stolen, gå uten støtte, klare seg i hverdagen og holde på livskvaliteten. ° Ikke la en urasjonell frykt stå i veien for helsen din. ° Styrketrening er så mye mer enn store biceps! ° ° #Treningsviten #Trening #Treningsglede #Aktiv #Motivasjon #sterkejenter #Treningsinspirasjon #helse #Hverdagsglede #Fitness #sterk #Styrketrening #kondisjon #Rawtrening #Målsetting #heltraw

A post shared by Treningsviten (@treningsviten) on May 4, 2019 at 3:02am PDT

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Are you eating mindlessly? You might be sabotaging your progress! - 1️⃣ Mindfulness - □ Since your appetite is largely controlled by the brain and not your digestive system, being distracted while eating increases voluntary food intake (Bellisle, 2001). When your attention is not on your food, the brain is busy with other things than registering your food intake. As a result, it sends a weaker “stop eating” signal. - ☝□ In fact, mindless eating is part of the reason why people eat more during social events and when eating in front of the TV (Hetherington, 2006). - □ Eat mindfully. Take a moment to assess your food and enjoy! - 2️⃣ Eating speed - □ You may have heard that a slower eating speed is associated with a lower energy intake however there are some limitations to consider. - ☝□ Many studies do not control for distractions and fluid intake which as we know do contribute to increasing satiety and decreasing caloric intake (Lappalainen, 1993). This means that it's not the eating speed but mainly the greater fluid consumption that makes “slow eaters” eat less. - □□ Also, divers studies look at processed foods, which are easily consumed faster. Eating rate seems to be swayed by highly energy dense foods rather than whole aliments (Karl, 2013). I dare you to speed eat a steak or a bunch of apples in the same way you'd consume some candy bars! - □ Furthermore, keep in mind that eating speed in laboratory conditions doesn't accurately allineate with conventional eating speed. As a matter of fact, in more natural conditions one study found that forcing people to eat slower and to pause now and again actually made them consume more food and decreased meal satisfaction (Yeomans, 1997). - □ Just focus on enjoying your food, especially if the meal size is unlimited such as in a buffet.

A post shared by Elia Oliviero Barbon, CPT (@eliaolivierobarbon) on May 10, 2019 at 12:54pm PDT

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Studien jeg har referert til i denne posten er rett og slett genial. Den er også gjennomført av Kevin Hall, en av mine favoritter Studiene Hall gjennomfører er generelt av særdeles god kvalitet□ Deltakerne ble inndelt i to grupper. Den ene gruppen ble satt til å spise prosessert mat i 14 dager. Den andre gruppen spiste minimalt prosessert mat. Etter 14 dager byttet gruppene kosthold□ Begge gruppene ble fortalt at de kunne spise så mye eller lite de måtte ønske. Fordelen er at dette er en situasjon som kan overføres til det virkelig liv Studien ble gjennomført i et metabolsk kammer/rom hvor deltakerne oppholdt seg under selve studien. På denne måten er det enkelt for forskerne å kontrollere ulike variabler på en god måte□ Under følger noen interessante punkter 1️⃣Da de inntok prosessert mat spiste de i snitt 500 kcal ekstra pr dag 2️⃣Deltakerne gikk opp 0,8 kg da de spiste prosessert mat 3️⃣De gikk ned 1,1 kg da de spiste minimalt prosessert mat 4️⃣Vektoppgangen var sterkt korrelert med det økte kaloriinntaket som følge av den prosesserte maten 5️⃣Sett fra et hormonelt ståsted var det kun minimalt prosessert mat som så ut til å påvirke sult- og metthetsregulerende hormoner i stor grad Så, burde vi unngå junk og prosessert mat❓ Nei, men som ved en rekke andre nye studier er det mye som tyder på at hjemmelaget mat, intuitive eating, mindre tilsatt sukker og et tilstrekkelig proteininntak er viktig□ #maksprestasjon

A post shared by Andreas Stokkeland (@maksprestasjon) on Feb 18, 2019 at 10:07am PST