Beiträge von djole123

    ja sicher ist es wegen proteinen :)

    High Protein Diet Myths

    An excerpt from “Living Low Carb: Controlled Carbohydrate Eating for Long Term Weight Lossâ€
    by Jonny Bowden

    The following is an excerpt from “Living Low Carb: Controlled Carbohydrate Eating for Long Term Weight Loss†(Revised and expanded edition, 2010) by Jonny Bowden, PhD, CNS

    References and footnotes can be found in the original.

    MYTH #5: High-Protein Diets Cause Damage to the Kidneys

    You will often hear from ill-informed sources that a high-protein diet damages the kidneys. Not so. Consider the following: everyone knows about step classes and aerobics. They are great calorie burners, get the blood and oxygen flowing, are good conditioners of the cardiovascular system, and, with certain variations, can even be good for muscle toning. So they’re a good thing, right?


    Except if you have a broken leg.

    If you have a broken leg, or a sprained ankle, or shin splints, I’m going to suggest that you not take a step class until the injury heals. Under these special circumstances, the very weight-bearing that does so much good for the normal person is going to be more stress than you need during the healing phase. I’m going to tell you to stay off the leg, let it heal, and avoid putting additional stress on it at this time.

    Does the fact that step class is not good for a person with a broken leg mean that the step class led to the broken leg?

    No. And ketogenic diets do not—I repeat, do not—cause kidney disease. If your doctor says they do, politely ask him or her to show you the studies. (They don’t exist.) Ketogenic diets are, however, not a good thing if you have an existing kidney disease, much the way a step class is not a good thing if your leg is already broken.

    High Protein Causes Kidney Disease? Not.

    The oft-repeated medical legend that high-protein diets cause kidney disease came from reversing a medical fact. The medical fact is that reducing protein (up to a point) lessens the decline of renal (kidney) function in people who already have kidney disease. Because restricting protein seems to be a good strategy for those with existing kidney failure (or even some kidney weakness), some people drew the illogical conclusion that the obverse must also be true—that large amounts of protein lead to kidney failure.

    In any case, it is not proteins per se that cause problems, even for those who already have renal disease: it is the glycolated proteins (see chapter 2). These sugar-sticky proteins, you may remember, are the result of excess sugar in the blood bumping into protein molecules. These sugar-coated proteins are called AGES, advanced glycolated end-products. The AGES themselves then stick together, forming even bigger collections of molecules, which are too large to pass through the filtering mechanisms of the glomerulus, the network of blood capillaries in the kidneys that acts as a filter for waste products from the blood. This reduces GFR (glomerular filtration rate), a measure of kidney function.

    High protein intake does not cause this to happen in normally functioning kidneys. A recent study of 1,624 women enrolled in the Nurses’ Health Study concluded that “high protein intake was not associated with renal function decline in women with normal renal function.â€17 Another study in the American Journal of Kidney Diseases showed that protein intake had no effect on GFR in healthy male subjects.18 And a third study in the International Journal of Obesity compared a high-protein with a low-protein weight-loss diet and concluded that healthy kidneys adapted to protein intake and that the high-protein diet caused no adverse effects.19

    If you don’t currently have kidney disease, a low-carbohydrate diet is actually an ideal way to help control the blood-sugar levels that can eventually lead to kidney disease. Of course, just to be safe, you should check with your doctor to make sure you don’t have any undiagnosed kidney impairment; but if you don’t, you’re sure not going to develop it from being on a low-carb diet.

    Higher protein intakes do not cause any damage whatsoever to healthy kidneys.

    Jonny Bowden, PhD, CNS is the author of the Poliquin Manual for Nutrition. He's a board certified nutritionist, a nationally known expert on weight loss, health and nutrition, and the best-selling author of 8 books including “The 150 Healthiest Foods on Earthâ€. Visit him at <!-- w --><a class="postlink" href=""></a><!-- w -->

    hohe proteineinnahme kann den nieren nicht schaden.

    von proteinen wirst du schwer fett. achte nur auf die protein + fett und protein + kohlenhydrate einnahme, nie fett und kohlenhydrate zusammen.

    ich rate für die kohlenhydrate toleranten 2-2.5 g per kg Lean Body Mass
    für kohlenhydrate intolerante 3.3 - 4g per kg lean body mass.

    Why are 8-12 reps NOT ideal for beginners? Learning proper technique becomes critical for a beginner. Beginners should be more concerned about perfecting their form than worrying about muscle growth and strength.

    * Too much burn: The 8-12 repetition range increases the lactic acid accumulation and brings the “burnâ€. The more the burn, the harder it is to focus on proper form, especially for beginners.
    * Long set: An 8-12 repetition is a long set. The longer the set, the easier it is to loose your focus (and your form) The only benefit of using an 8-12 reps range is that it gives your lots of practice (of course with bad form).

    Ideal rep range for beginners? So the best range for beginners would be 6 - 8 reps.

    This will minimize the burn, keep the set short and will also give you enough practice with the movement.

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    Wir haben uns nicht am bessten verstanden. Es kommt drauf an was für ein anfänger ist, athlete, übergewichtige, kind, oder einer mit sehr schlechter mobility. Die einen sollten kniebeugen gar nicht machen, wo die anderen ohne probleme beginnen können. Es geht nicht darum, und auf die intensität, die rede war über das lernen einiger übungen. Ich gehe davon aus das du die phasen des motor lernen kennst (im gehirn). Wenn ich 5 WH gesagt habe meinte ich auch nicht 85% von 1 RM , es kann 5 WH mit 50% von 1RM sein.

    Daher finde ich es besser die technick zu meistern, wenn wir auf die total WH schauen wollen, sagen wir mal 100 WH pro training mit 50% von 1 RM

    Wenn einer 5x20 WH und der andere 20x5 machen würde, währe die technik des 20x5 schneller und vieleicht besser gemeistert. natürlich 20x5 ist idiotisch, ich habe eine vergleichung mit dem gleichen volumen gemacht.

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    Figure 8-4. Sets of 5 reps are optimal for learning barbell exercises. It is apparent from electromyography
    (EMG, top), a recording of neuromuscular electrical activity, and force plate data (a measure of muscular
    force generated, bottom) that there is a progressive loss of motor coordination as reps increase. In reps 1 -5 the
    muscle is firing in a coordinated manner, with tight, uniform EMG waves and consistent force production. By
    reps 10-14 there is a loss of motor coordination, with erratic EMG wave and force continuity. By reps 25-29
    EMG activity is highly random and force production has deteriorated. Using more than 5 reps per set during
    the learning phase of a new exercise will usually make correct technique harder to reproduce and master.
    Note that the peak level of force production is the same on rep 1 and rep 20, although control has begun to
    degrade; a 20-rep set is not really "heavy," but it sure is long and hard.

    Rippetoe, Starting Strength

    Ich habe noch andere bücher Motor learning, hab ich noch nicht gelesen da ich mich jetzt am meisten auf endocrinologie fokusiere. Aber einer der besten trainer auf dem balkan und weiter, dem ich vertraue, ratet auch 5 WH zum lernen. ich habe auch sehr gute erfolge mit 5 WH.

    ist nicht das ich deine meinung nicht aktzeptiere, aber ich kann dir raten mal mit deinen klienten zu experimentieren, versuche es mit einen oder zwei so mit den 5WH. Ich meistere mit meinen leuten die technik sehr gut im durchschnitt 2-3 traininge.

    mma brawler, ich bin mit allen einverstanden, ausser mit den wiederholungen. Bei freigewichten, hat sich gezeigt dass sich für LERNEN der FREIGEWICHT übungen wie kniebeugen, kreuzheben etc optimale wiederholung ist 5-6 , da es nach 5-6 wiederholungen schon zu koordiantionsfehler kommt.

    super. danke für die info. werde im blick haben, muss aber erst deutsch ein bisschen besser lernen. aber zu erst art :D

    kannst du mir vieleicht manche bücher auf deutsch (ernährung, training, physiology etc) wenn du es in pdf hast geben, ich habe nur amerikanische und russische auf englisch, würde gern auch deutsche bücher lesen

    ja würd ich auch gern versuchen. gibt es vieleicht online ausbildungen ? In welcher klasse (international) sind seine zertifikate ? die stärksten lizenzen sind NSCA-CSCS und ACSM.

    Ausbildung zum MASTER Personal Trainer, ist dies die beste option ? Eine ausbildung auf deutsch würde ich gut brauchen :)

    Aber, ART (active relase tehnique) muss ich erst machen, kostet mich 5000+ Euro, aber ist geil :D

    ich kann dir empfehlen, wenn du viel vor hast, ACSM oder NSCA oder ISSA mal versuchen, die sind sehr gut. Auch etwas was dir helfen kann wenn du mit sportler arbeiten willst, oder überhaupt, in ART zu teuer aber geil.