Markotki zmagania ze słabościami vol.2

18-05-2015 DNT dzień 78

kompletna laba, miska nieliczona i niestety nie obylo sie bez slodkiego, kurcze mam wrazenie ze moj organizm sie buntuje coraz bardziej :(

19-05-2015 dzien 79 DT

trening
rozgrzewka 10min na orbim
1. Wiosłowanie sztangielką w podporze 5 x 10 - leżenie ławeczka skos
10x8kg/ 10x10/ 10x10/ 10x10/ 10x12 ostatnie bardzo ciezko
10x8kg/ 10x10/ 10x10/ 10x10/ 10x12 ostatnie niedociagane
10x8kg/ 10x10/ 10x10/ 10x10/ 10x12
10x8kg/ 10x10/ 10x10/ 10x10/ 9x12 oburacz ciezko bylo
2. Ściąganie drążka wyciągu górnego szeroko do klatki piersiowej 4 x 10
10x25kg/ 10x30/ 10x30/ 10x35
10x20kg/ 10x25/ 10x30/ 10x35
10x20kg/ 10x25/ 10x30/ 10x30
10x20kg/ 10x25/ 10x27,5/ 10x30
3. Wznosy sztangielek w opadzie tułowia (tylny akron m. naramiennych) 4 x 10-12
12x4kg/ 12x4kg/ 12x4/ 12x6
12x4kg/ 12x4kg/ 12x4/ 12x6 ostatnie byly nie calkiem dociagniete
12x4kg/ 12x4kg/ 12x4/ 12x6 ostatnie byly nie calkiem dociagniete
10x4kg/ 10x4kg/ 10x4/ 7x6
4. Uginanie ramion ze sztangielkami stojąc 4 x 12 pełna supinacja
12x6kg/ 12x6/ 12x6/ 14x6
12x6kg/ 12x6/ 12x6/ 13x6
12x6kg/ 12x6/ 12x6/ 16x6
12x6kg/ 12x6/ 12x6/ 12x6
5. Uginanie ramion ze sztangielkami uchwyt młotkowy 3 x 10
10x4kg/ 10x4/ 9x6/
10x4kg/ 10x4/ 10x6/
10x4kg/ 10x4/ 10x6/ z zatrzymaniem
10x4kg/ 10x4/ 9x6/ z zatrzymaniem, bylo ciezko, bicek mialam jzu tak zpompowany ze nie moglam go dociagnac
6. wznosy z opadu na plecy
30xcc/ 20xcc/ 20xcc
30xcc/ 30xcc/ 20xcc
30xcc/ 25xcc/ 25xcc
30xcc/ 25xcc/ 25xcc

cos ciezko mi progresowac w tym treniengu, dalej nie czuje plecow :(

30 min bieznia 6,5km/h 8%

miska





Zmieniony przez - markoto w dniu 2015-05-19 10:10:28

Zmieniony przez - markoto w dniu 2015-05-19 10:10:49

Marko klaps na doopke za to słodkie Robisz też rotację czy na co dzień taka biedna miska? Może dlatego ciągoty do słodyczy?

wczoraj niby byla normalna miska ale juz nie mialam koncepcji jak podbic te wegle

zastanawiam sie nad dorzuceniem w 1 dzien dodatkowo zajec z kettlami ma to sens??

Marko a nie za dużo cardio? Sorki że tak się wcinam ale znalazłam ostatnio swój stary wpis i jednym z problemów jakie robiłam było za dużo cardio właśnie.

Dlaczego cardio nie jest polecane szczególnie dla kobiet pisze m.in. Kiefer:

From Jason Kiefer (again, his delivery is not the smoothest. Nor do I think the goal is a bikini body. My goal is wellbeing and that comes from shedding dangerous excess fat)

Science Wants You to Stop Running
Trashing steady-state cardio isn’t exactly a novel idea, and the better physique gurus figured at least a portion of this out years ago, when they started applying the no-steady-state-cardio rule to contest preparation. They failed, however, to point out the most detrimental effect of this type of training—one that applies specifically to women:

Studies—both clinical and observational—make a compelling case that too much cardio can impair the production of the thyroid hormone T3, its effectiveness and metabolism[1-11], particularly when accompanied

Całość artykułu:

From Jason Kiefer (again, his delivery is not the smoothest. Nor do I think the goal is a bikini body. My goal is wellbeing and that comes from shedding dangerous excess fat)

Science Wants You to Stop Running
Trashing steady-state cardio isn’t exactly a novel idea, and the better physique gurus figured at least a portion of this out years ago, when they started applying the no-steady-state-cardio rule to contest preparation. They failed, however, to point out the most detrimental effect of this type of training—one that applies specifically to women:

Studies—both clinical and observational—make a compelling case that too much cardio can impair the production of the thyroid hormone T3, its effectiveness and metabolism[1-11], particularly when accompanied by caloric restriction, an all too common practice. This is why many first or second-time figure and bikini competitors explode in weight when they return to their normal diets, and it’s why {women} can run for hours every week with negative results.
T3 is the body’s preeminent regulator of metabolism, by the way it throttles the efficiency of cells[12-19]. It also acts in various ways to increase heat production[20-21]. As I pointed out in previous articles, this is one reason why using static equations to perform calories-in, calories-out weight loss calculations doesn’t work.
When T3 levels are normal, the body burns enough energy to stay warm, and muscles function at moderate efficiency. When there’s too much thyroid hormone (hyperthyroidism), the body goes into a state where weight gain is almost impossible. Too little T3 (hypothyroidism), and the body accumulates body fat with ease, almost regardless of physical activity level. Women inadvertently put themselves into a hypothyroid condition when they perform so much steady-state cardio.

In the quest to lose body fat, T3 levels can offer both success and miserable failure because of the way it influences other fat-regulating hormones[22-31]. Women additionally get all the other negative effects of this, which I’ll cover below. Don’t be surprised here. This is a simple, sensible adaptation of a body that’s equipped to bear the full brunt of reproduction.
We Were Not Designed For This
Think about it this way: Your body is a responsive, adaptive machine that has evolved for survival. If you’re running on a regular basis, your body senses this excessive energy expenditure, and adjusts to compensate. Remember, no matter which way we hope the body works, its endgame is always survival. If you waste energy running, your body will react by slowing your metabolism to conserve energy. Decreasing energy output is biologically savvy for your body. Your body wants to survive longer while you do what it views as a stressful, useless activity. Decreasing T3 production increases efficiency and adjusts your metabolism to preserve energy immediately.

Nothing exemplifies this increasing efficiency better than the way the body starts burning fuel. Training consistently at 65 percent or more of your max heart rate adapts your body to save as much body fat as possible. After regular training, fat cells stop releasing fat the way they once did during moderate-intensity activities[32-33]. Energy from body fat stores also decreases by 30 percent[34-35]. To this end, your body sets into motion a series of reactions that make it difficult for muscle to burn fat at all[36-41]. Instead of burning body fat, your body takes extraordinary measures to retain it.
Still believe cardio is the fast track to fat loss?
That’s not all. You can still lose muscle mass. Too much steady-state cardio actually triggers the loss of muscle[42-45]. This seems to be a twofold mechanism, with heightened and sustained cortisol levels triggering muscle loss[46-56], which upregulates myostatin, a potent destroyer of muscle tissue[57]. Say goodbye to bone density, too, because it declines with that decreasing muscle mass and strength[58-64].
And long term health? Out the window, as well. Your percentage of muscle mass is an independent indicator of health[65]. You’ll lose muscle, lose bone, and lose health. Awesome, right?
When sewn together, these phenomena coordinate a symphony of fat gain for most female competitors after figure contests. After a month—or three—of 20-plus hours of cardio per week, fat burning hits astonishing lows, and fat cells await an onslaught of calories to store[66-72]. The worst thing imaginable in this state would be to eat whatever you wanted, whenever you wanted. The combination of elevated insulin and cortisol would make you fat, and it would also create new fat cells so you could become even fatter[73-80].
Seriously, Cut the Shit
I won’t name names, but I’ve seen amazing displays of gluttony from some small, trim women. Entire pizzas disappear, leaving only the flotsam of toppings that fell during the feeding frenzy. Appetizers, meals, cocktails and desserts—4000 calories worth—vanish at the Cheesecake Factory. There are no leftovers, and there are no crumbs. Some women catch this in time and stop the devastation, but others quickly swell, realizing that this supposed off-season look has become their every-season look.
And guess what they do to fix it? Double sessions of cardio.

This “cardio craze” is a form of insanity, and it’s on my hit list. I’m determined to kill it. There are better ways to lose fat, and there are better ways to look good. Your bikini body is not at the end of a marathon, and you won’t find it on a treadmill. In fact, it’s quite the opposite if you’re using steady-state cardio to get there. The show may be over, and the finish line crossed, but the damage to your metabolism has just begun.
Don’t want to stop running? Fine. Then stop complaining about how the fat won’t come off your hips, thighs, and ass. You’re keeping it there.

set ja juz sama nie wiem co myslec o tym cardio, z jednej strony mowia ze to powoduje stres i jest obronna odpoowiedz organizmu a z drugiej zalecaja np fitneskom bo ladnie tluszcz leci, ja najwiecej schudlam na insanity czyli treniengu anearobowym 6dni w tygodniu
mialam juz czas gdzie cardio bylo malo teraz testuje cardio duzo czyli we wszytskie dni nietreniengowe

Markoto

mialam juz czas gdzie cardio bylo malo teraz testuje cardio duzo czyli we wszytskie dni nietreniengowe

Szczerze podziwiam.. ja jestem tak obolala zwykle wDNT ze nawet jogi mi sie nie chce.. Czytalam ostatnio zeza duzo cardio nie jest dobre, a najlepszy jest HIIT,przy redukcji ok 2-3 sesje max 30 minut. Tyle ze nie zaraz po treningu,ale z kilkugodzinna przerwa tego samego dnia, albo wlasnie w DNT. Tak czy siak, podziwiam wytrwalosc!

no toscie mnie teraz zbily z tropu

fakt, ze po wczorajszym treningu plecow poszlam na bieznie i mialam wrazenie, ze nogi mam jak z drewna a biegalam w sobote rano wiec moze nogi potrzebuja wiecej regenracji i nie sa przyzwyczajone do takich dawek obciazenia

ok stopuje z tym bieganiem, raz w tygodniu sobie pobiegam zeby corke wyciagnac , w pozostale 2 dni interwaly na rowerze albo jakies hopsasankowe tu tez wlasciwie z corka moge robic moze i to jej sie bedzie bardziej podobalo

kurka ja to sie miotam z tym cardio

To już musisz sama sprawdzić. Ja jak pierwszym razem redukcję robiłam to też cardio królowało i leciała waga w dół. Teraz niestety okazało się że organizm po przejściach nie będzie reagował tak samo na to co wcześniej i po cardio nie dość że kortyzol mi skacze w górę to jeszcze zero efektów. Ja tam wolę zrobić jakiegoś hiita czy wytrzymkę szybko a porządnie i wtedy chociaż czuję że poćwiczyłam