Anonim
tu nie ma co wymyślać, gdyby nie kontuzja kolana to bym powiedział "just shut up and squat" hrhr 
jak masz jakieś konkretne pytania to wal śmiało
jak masz jakieś konkretne pytania to wal śmiało...
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oraz wrzucam lekturkę która moze troszkę pomoze w doborze i planowaniu treningu :
It’s now all about being ripped, peeled, shredded, chiselled or whatever you want to call it. You have muscle? Fine, but you must be able to show it! As a result, in every gym in the world you’ll find patrons doing everything in their power to lose every single bit of body fat covering their hard earned muscle.
You’ll see people spend hour after hour on the treadmill or stationary bike or punishing their bodies with high training volume and basically no rest at all. Some might even go as far as risking their freedom by utilizing illegal fat loss drugs. So, we should see countless perfect bodies in every gym in North America, right? Well, we should, but we don't!
How could that be? The problem is certainly not in the lack of effort. However, most people go about it the wrong way. By making unwise decisions they're actually hurting their fat loss effort by wasting away precious muscle mass. So they might lose weight, but only to become a smaller and weaker version of their former selves.
One of the biggest problem areas lies in the realm of strength training. For years we’ve been told that to get defined we need to increase the number of reps we perform, reduce rest intervals, and rely exclusively on supersets. The reasoning behind this method is that high volume training will "burn" more calories thus increasing fat loss. And a more recent twist to that reasoning is that short rest intervals will increase the release of growth hormone (GH), a hormone that plays an important role in fat loss.
The problem is that in the real world this method is far from the best to use, unless you use anabolic aides which will counter the negative effects of this method (which we'll cover later on). Some people go on a good "cutting diet" for the first time in their lives (after basically living on fast food and junk food) and adopt a high volume training program. They get fantastic results and figure that the training program is the main reason behind their success. Of course, it's the drastic dietary changes that caused the transformation, not the poorly designed training program.
Listen up, this might be one of the most important things you’ll ever hear: Nutrition is the most important factor when it comes to losing fat. Energy system work (cardio) comes in second place and weight training actually does little to directly stimulate fat loss. Tattoo that on your forehead!
I’ll say it once and for all: The purpose of strength-training while dieting is primarily to prevent muscle loss or even stimulate muscle gain while on a reduced calorie diet. A lot of "gurus" these days like to use strength training exercises to burn fat by using a long series of reps (15 to 20-plus) and short rest intervals (30 to 60 seconds).
Their logic, as we saw earlier, is that this form of training increases growth hormone output. Since GH is a lipolytic (increases fat usage) hormone, they argue that a training method leading to an increase in growth hormone production will naturally lead to a significantly higher fat utilization.
This theory is interesting, however, in the real world it's just not that effective. Why? Consider that when a bodybuilder injects human growth hormone, a minimum dose of 2 to 4 IU's per day for at least three months is required to produce noticeable changes. Many bodybuilders even argue that below 4 IU per day is useless for body composition purposes.
The medical dose recommended for growth hormone is around 0.20 to 0.5 IU/kg per day, so for a 90kg individual (200 pounds) this equates to a daily dose of 2.6 to 6.5 IU. And this is for medical use, which is often too low to cause any "bodybuilding" results.
As a comparison, the body's natural production of GH varies from 1 IU to 2 IU per day (so maybe 0.25 to 0.5 IU during exercise). So it’s unlikely that the slight, transient increase in growth hormone levels from strength training would cause any significant short term improvements in body composition.
High-intensity strength exercises (in the 70-100% range) are better than low intensity strength exercises (in the 40-70% range) while dieting. The higher training loads help you preserve strength and muscle while on a hypocaloric (reduced calorie) diet much better than super-high volume/low intensity workouts.
You’ve been training hard and heavy on basic movements while trying to gain as much muscle as possible; now that you’re on a diet you must give your body a reason to hold on to this new muscle tissue. Believe it or not, the human body is more interested in survival than being a hulking hunk of manhood (or a chiselled wonder woman). So energy reserves such as body fat are more precious than muscle tissue since the latter actually consumes energy. When calories are dropped, we enter a survival mode and the unnecessary/energy costly muscle mass goes away, broken down into amino acids and then transformed into glucose for energy.
To keep your hard-earned muscle mass you must give the body a reason to do so. Will lifting light weights do it? No. You need to continue to lift heavy, otherwise some muscle will go to waste!
We've been brainwashed by the various muscle magazines to believe that you should do high rep training for definition. This is absolutely ridiculous! Sure, you use a little more energy during your session, but think about it: the higher the training volume you perform, the more energy you need to recover from your workout. The more glycogen you burn while strength training, the more carbs you'll need to recover and progress. If you're on any kind of cutting diet, chances are that you've lowered your carb intake quite a bit. So you need more carbs, but you're actually giving less to your body!
Furthermore, while on a hypocaloric diet your body has a lowered anabolic drive, meaning that it can't synthesize as much protein into muscle as it does when you're eating a ton. A super-high volume of work leads to a lot of microtrauma to the muscle structures; a lot of microtrauma requires a great protein synthesis increase, which your body can't do at this point.
So if you use high-volume/low-intensity training while dieting, you'll break down more muscle and build up less. Not exactly good news! Perhaps one of the greatest benefits of high-rep training is an increase in blood and nutrient flow to the muscles, but if you have a reduced amount of nutrients available in your body, this benefit is pretty much wasted!
Repeat after me: I will use my diet and energy system work to stimulate fat loss. I will use strength training to maintain or gain muscle.
That’s the bottom line.
It’s now all about being ripped, peeled, shredded, chiselled or whatever you want to call it. You have muscle? Fine, but you must be able to show it! As a result, in every gym in the world you’ll find patrons doing everything in their power to lose every single bit of body fat covering their hard earned muscle.
You’ll see people spend hour after hour on the treadmill or stationary bike or punishing their bodies with high training volume and basically no rest at all. Some might even go as far as risking their freedom by utilizing illegal fat loss drugs. So, we should see countless perfect bodies in every gym in North America, right? Well, we should, but we don't!
How could that be? The problem is certainly not in the lack of effort. However, most people go about it the wrong way. By making unwise decisions they're actually hurting their fat loss effort by wasting away precious muscle mass. So they might lose weight, but only to become a smaller and weaker version of their former selves.
One of the biggest problem areas lies in the realm of strength training. For years we’ve been told that to get defined we need to increase the number of reps we perform, reduce rest intervals, and rely exclusively on supersets. The reasoning behind this method is that high volume training will "burn" more calories thus increasing fat loss. And a more recent twist to that reasoning is that short rest intervals will increase the release of growth hormone (GH), a hormone that plays an important role in fat loss.
The problem is that in the real world this method is far from the best to use, unless you use anabolic aides which will counter the negative effects of this method (which we'll cover later on). Some people go on a good "cutting diet" for the first time in their lives (after basically living on fast food and junk food) and adopt a high volume training program. They get fantastic results and figure that the training program is the main reason behind their success. Of course, it's the drastic dietary changes that caused the transformation, not the poorly designed training program.
Listen up, this might be one of the most important things you’ll ever hear: Nutrition is the most important factor when it comes to losing fat. Energy system work (cardio) comes in second place and weight training actually does little to directly stimulate fat loss. Tattoo that on your forehead!
I’ll say it once and for all: The purpose of strength-training while dieting is primarily to prevent muscle loss or even stimulate muscle gain while on a reduced calorie diet. A lot of "gurus" these days like to use strength training exercises to burn fat by using a long series of reps (15 to 20-plus) and short rest intervals (30 to 60 seconds).
Their logic, as we saw earlier, is that this form of training increases growth hormone output. Since GH is a lipolytic (increases fat usage) hormone, they argue that a training method leading to an increase in growth hormone production will naturally lead to a significantly higher fat utilization.
This theory is interesting, however, in the real world it's just not that effective. Why? Consider that when a bodybuilder injects human growth hormone, a minimum dose of 2 to 4 IU's per day for at least three months is required to produce noticeable changes. Many bodybuilders even argue that below 4 IU per day is useless for body composition purposes.
The medical dose recommended for growth hormone is around 0.20 to 0.5 IU/kg per day, so for a 90kg individual (200 pounds) this equates to a daily dose of 2.6 to 6.5 IU. And this is for medical use, which is often too low to cause any "bodybuilding" results.
As a comparison, the body's natural production of GH varies from 1 IU to 2 IU per day (so maybe 0.25 to 0.5 IU during exercise). So it’s unlikely that the slight, transient increase in growth hormone levels from strength training would cause any significant short term improvements in body composition.
High-intensity strength exercises (in the 70-100% range) are better than low intensity strength exercises (in the 40-70% range) while dieting. The higher training loads help you preserve strength and muscle while on a hypocaloric (reduced calorie) diet much better than super-high volume/low intensity workouts.
You’ve been training hard and heavy on basic movements while trying to gain as much muscle as possible; now that you’re on a diet you must give your body a reason to hold on to this new muscle tissue. Believe it or not, the human body is more interested in survival than being a hulking hunk of manhood (or a chiselled wonder woman). So energy reserves such as body fat are more precious than muscle tissue since the latter actually consumes energy. When calories are dropped, we enter a survival mode and the unnecessary/energy costly muscle mass goes away, broken down into amino acids and then transformed into glucose for energy.
To keep your hard-earned muscle mass you must give the body a reason to do so. Will lifting light weights do it? No. You need to continue to lift heavy, otherwise some muscle will go to waste!
We've been brainwashed by the various muscle magazines to believe that you should do high rep training for definition. This is absolutely ridiculous! Sure, you use a little more energy during your session, but think about it: the higher the training volume you perform, the more energy you need to recover from your workout. The more glycogen you burn while strength training, the more carbs you'll need to recover and progress. If you're on any kind of cutting diet, chances are that you've lowered your carb intake quite a bit. So you need more carbs, but you're actually giving less to your body!
Furthermore, while on a hypocaloric diet your body has a lowered anabolic drive, meaning that it can't synthesize as much protein into muscle as it does when you're eating a ton. A super-high volume of work leads to a lot of microtrauma to the muscle structures; a lot of microtrauma requires a great protein synthesis increase, which your body can't do at this point.
So if you use high-volume/low-intensity training while dieting, you'll break down more muscle and build up less. Not exactly good news! Perhaps one of the greatest benefits of high-rep training is an increase in blood and nutrient flow to the muscles, but if you have a reduced amount of nutrients available in your body, this benefit is pretty much wasted!
Repeat after me: I will use my diet and energy system work to stimulate fat loss. I will use strength training to maintain or gain muscle.
That’s the bottom line.
...
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taska
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Bomba dziekuje bardzo.
Dzisiaj ide tatuaz zrobic
na czole oczywiscie 
.
Dzisiaj ide tatuaz zrobic
na czole oczywiscie .Your body cannot go where the mind has not gone first.
><((((º>`·.¸¸.·´¯`·.¸¸><((((º>.·´¯`·..><((((º>`
·.¸¸.·´¯`·.¸¸><((((º>
...
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Bloga zakladac nie bede gdyz pisarzem nie jestem ale tutaj kilka pytan z checia zadam
Od tygodnia dzien w dzien pedaluje
-tetno utrzymuje 135-145,
-czas 30min
- naczczo
Teraz moje pytanie!!!
Czy moge robic to 30min 7x w tyg zgodnie z tym samym schematem, czy jakos to zmodyfikowac np. zmienic godziny??, albo 4xnaczczo 3x po silowni.
Czekam na jakies propozycje.
ale tutaj kilka pytan z checia zadam
Od tygodnia dzien w dzien pedaluje
-tetno utrzymuje 135-145,
-czas 30min
- naczczo
Teraz moje pytanie!!!
Czy moge robic to 30min 7x w tyg zgodnie z tym samym schematem, czy jakos to zmodyfikowac np. zmienic godziny??, albo 4xnaczczo 3x po silowni.
Czekam na jakies propozycje.
Your body cannot go where the mind has not gone first.
><((((º>`·.¸¸.·´¯`·.¸¸><((((º>.·´¯`·..><((((º>`
·.¸¸.·´¯`·.¸¸><((((º>
...
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7 x w tygodniu nie radzę, 1 dzień bez ćwiczeń jakichkolwiek dobrze robi i wychodzi na zdrowie
możesz oczywiście to zmienić na 3 x rano 3 x po siłowni
jeśli chcesz natomiast zwiększyć intensywność, zrób sobie w 1-2 dni dodatkowe drugie aeroby wieczorkiem
Zmieniony przez - Tyka w dniu 2005-05-09 20:14:01
możesz oczywiście to zmienić na 3 x rano 3 x po siłowni
jeśli chcesz natomiast zwiększyć intensywność, zrób sobie w 1-2 dni dodatkowe drugie aeroby wieczorkiem
Zmieniony przez - Tyka w dniu 2005-05-09 20:14:01
...
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7 x w tygodniu nie radzę, 1 dzień bez ćwiczeń jakichkolwiek dobrze robi i wychodzi na zdrowie
możesz oczywiście to zmienić na 3 x rano 3 x po siłowni
7x ze wzgledu na rehabilitacje, pomaga mi to zwalczac bol. Szczerze, najchetniej bym z roweru nie schodzila tak wiec postanowilam wykorzystac czas przepedalowany na odchudzanie, nazywane tu redukcja
jeśli chcesz natomiast zwiększyć intensywność, zrób sobie w 1-2 dni dodatkowe drugie aeroby wieczorkiem
Czyli co- mam rano naczczo rower, po poludniu silownia 3x w tyg i po niej jeszcze 2x w tyg rower
A no i jeszcze mam 3x rehabilitacje ale jej nie wliczam jako trenowanie
możesz oczywiście to zmienić na 3 x rano 3 x po siłowni
7x ze wzgledu na rehabilitacje, pomaga mi to zwalczac bol. Szczerze, najchetniej bym z roweru nie schodzila
tak wiec postanowilam wykorzystac czas przepedalowany na odchudzanie, nazywane tu redukcja
jeśli chcesz natomiast zwiększyć intensywność, zrób sobie w 1-2 dni dodatkowe drugie aeroby wieczorkiem
Czyli co- mam rano naczczo rower, po poludniu silownia 3x w tyg i po niej jeszcze 2x w tyg rower
A no i jeszcze mam 3x rehabilitacje ale jej nie wliczam jako trenowanieYour body cannot go where the mind has not gone first.
><((((º>`·.¸¸.·´¯`·.¸¸><((((º>.·´¯`·..><((((º>`
·.¸¸.·´¯`·.¸¸><((((º>
...
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2 x po 30 minut dziennie jest podobno skuteczniejsze niż 1 x 60 minut, więc warto spróbować
...
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Jerryy
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Taska dolacz do diety Glucosamine,przyspeszy Twoja rekonwalescencje i niedlugo bedziesz skakac i biegac jak kozka
nie liczy się ilość tylko jakość!!! - Ci którzy o tym zapominają nic nie osiągną !
...
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Dziekuje za rade ale Glucosamine, Vit C oraz kilka innych minerałów wlączylam juz kilka tygodnie temu 
Your body cannot go where the mind has not gone first.
><((((º>`·.¸¸.·´¯`·.¸¸><((((º>.·´¯`·..><((((º>`
·.¸¸.·´¯`·.¸¸><((((º>
...
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mądra dziewczynka
nie liczy się ilość tylko jakość!!! - Ci którzy o tym zapominają nic nie osiągną !
