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Några viktiga punkter för resultat!

9 april 2013, 17:00 | 558 kommentarer

Några viktiga punkter för resultat att tänka på är:

 1: Maten är viktigast!

Protein, Kolhydrater, Fett, Vitaminer och Mineraler samt Vatten.

Den stora skillnaden mellan en amatör och ett proffs är att de flesta (tyvärr inte alla) vet betydelsen av en perfekt kost. Jag anser att maten är nummer ett för att lyckas och först därefter kommer vilan och sist träningen.

 

2: Vila och sömn är mycket viktig för framgång och tillväxt.

 

3: Träna smart!

Använd din hjärna före musklerna för att åstadkomma just dina mål!

Det är inte alltid den som tränar tyngst, mest eller hårdast som blir bäst

 

4: Lyssna på kroppens signaler.

 

5: Och absolut viktigaste av allt, det finns massor med olika upplägg, med diet, bantning,träning mm,  MITT ENDA RÅD TILL ER ÄR

KEEP IT SIMPLE…

Varför undrar en del!  jo det är inte raketforskning vi håller på med !att bygga muskler och bränna fett ska vara en relativt enkel formel att göra om man håller sig till enkla metoder.

 

Och lite enkel info om protein, kolhydrater och  fett!

Protein

Proteiner är kroppens byggmaterial.

Vilken mängd rekommenderas? Alla forskare och utövare säger alltid olika. Jag rekommenderar, om du kör styrka för att bygga muskler, eller håller på med en idrott som kortdistans (100 m, 200 m), så minst 1,5 g protein/kg kroppsvikt. Under en sträng diet så som inför tävling i Bodybuilding, Fitness etc. rekommenderar jag upp mot 3 till 5 g/kg kroppsvikt. Denna rekommendation grundar sig på att jag är väldigt mycket för låg-kolhydratsdieter. Extrema mängder protein ger enormt bra muskelökning på en diet.

( obs! dock ska man alltid rådgöra med en läkare vid högt protein intag så inte lever och njurar har nedsatt funktion)

 

Kolhydraterna är kroppens energi (bränsle).

Kolhydrater ger oss energi både för att kunna arbeta och tänka. För att du ska kunna träna effektivt är det viktigt att det finns tillräckligt med högvärdiga kolhydrater i din kropp. Inte minst med tanke på att de utgör den största energikällan under ditt träningspass.

Av det totala kostintaget per dag bör cirka 50 procent bestå av kolhydrater. Gryn, ris, potatis, fullkornsbröd, pasta och frukt är exempel på utmärkta källor.

Kolhydrater definieras ofta som långsamma (komplexa), halvsnabba, och snabba.

Långsamma kolhydrater uppstår vid långa sockerkedjor. I kolhydrattillskott bör största delen helst komma från långsamma kolhydrater. Men det man bör tänka på är att har du ett stilla sittande arbete så kan man dra ner sitt kolhydratsintag minst 20% utöver en som har ett fysiskt jobb.

Rätt fett är bra fett

Fetter förekommer i mättad-, omättad och fleromättad form. Det som skiljer ett mättat fett från ett omättat är antalet dubbelbindningar som ingår i molekylen.

Omättat fett är hälsosammare än mättat och de flesta av oss skulle må bättre av att minska på t.ex. choklad, ost, smör och andra feta produkter. Samtidigt är det inte bra att minska för mycket på fettintaget. Fett behövs bland annat för att ta upp de fettlösliga vitaminerna, A, D och E.

En god regel är därför att försöka hålla sig till fett som inte stelnar i kylskåp (t.ex. olivolja, rapsolja etc.) och undvika fett som stelnar (smör, margarin, etc.)

Ett exempel är när du tillagar sås som t.ex. pulversåser (blå band m.fl.) Blanda dem då med vatten och 1-2 tsk olja. Det ger samma smak, men innehåller mycket nyttigare fett.

 

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  100. FORT MEADE, Md. (AFNS) It was less than 90 days after Sept. 11, 2001, and nerves were still raw. Capt. Allison Black had landed in Uzbekistan just hours earlier and was headed towards her first combat mission in Afghanistan. A C130H gunship navigator assigned to the 1st Special Operations Group, her assignment was to plot routes, communicate with ground forces and identify targets in the darkness below.Bearded special forces soldiers were traveling on horseback armed with intelligence gained from Afghan Northern Alliance soldiers and Black and her crew were there to use high caliber rounds to create a problem for the Taliban.The gunship had begun to take antiaircraft fire from the Taliban, even though they had initially destroyed a bank of rocket launchers and several enemy trucks. 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So introducing women into those key roles will be might be that critical punch we need to deliver to the future enemy.”An example that the Afghan general back in 2001 predicted for women of his own country: ”Look at what America allows their women to do.FORT MEADE, Md. (AFNS) It was less than 90 days after Sept. 11, 2001, and nerves were still raw. Capt. Allison Black had landed in Uzbekistan just hours earlier and was headed towards her first combat mission in Afghanistan. A C130H gunship navigator assigned to the 1st Special Operations Group, her assignment was to plot routes, communicate with ground forces and identify targets in the darkness below.Bearded special forces soldiers were traveling on horseback armed with intelligence gained from Afghan Northern Alliance soldiers and Black and her crew were there to use high caliber rounds to create a problem for the Taliban.The gunship had begun to take antiaircraft fire from the Taliban, even though they had initially destroyed a bank of rocket launchers and several enemy trucks. With help from the Northern Alliance, and their general, Abdul Rashid Dostum, they identified a nearby safehouse hiding more than 200 Taliban and al Qaida soldiers.As they approached their target, Black’s voice shattered the silence over the special forces soldiers’ field radios. The Northern Alliance general was in disbelief when he heard a woman’s voice over the radio: ”A woman, sent to kill the Taliban.” Black said that he thought it was the funniest thing.But with more than 400 40mm cannon and 100 105mm howitzer rounds on target, and more than 200 of the enemy killed, Black quickly was dubbed the ”angel of death” by her Afghan counterparts.Black said the Afghan general dialed into the Taliban frequency and told the enemy, ”America is so determined, they bring their women to kill the Taliban. It is the ‘angel of death’ raining fire upon you.”For her actions, Black was one of six Airmen to receive the first Air Force Combat Action Medal in a ceremony in front of the Air Force Memorial in Washington. She was the first Air Force woman to receive a combat medal.Then Air Force Chief of Staff Gen. T. Michael Moseley, spoke of Black and her fellow recipients: ”The medal ties the Airmen of today engaged with enemy hostiles to the legacy of courage, valor service and sacrifice that our predecessors left us. These Airmen, like all Airmen, stand on the shoulders of giants like Billy Mitchell, Arnold, Chennault, Doolittle, Lemay and Schriever.” He concluded by saying, ”Today we recognize these six amazing Airmen for their combat roles as warriors wielding the air power bequeathed to us by these giants.”Following the ceremony, Black told the audience, ”It’s a great honor anytime you’re recognized for your efforts, but I don’t look at it as heroic. I’m proud to represent all of the Airmen who will receive this award.”Since that day in 2001 that established Black’s legacy, she has become a master navigator with more than 1,500 flying hours and 540 combat hours during Operation Enduring Freedom.During a recent CNN interview with Black, concerning the president’s announcement to open all military career fields to women, she commented that, ”I think it there’s going to be the standard and the standard needs to remain the same. You need to be physically, mentally and technically capable to do whatever job it is. And if you can meet those standards, bring it. You know, gender aside, we have to prepare our forces for the future fight. And it’s dynamic. It’s evolving, everchanging. So introducing women into those key roles will be might be that critical punch we need to deliver to the future enemy.”An example that the Afghan general back in 2001 predicted for women of his own country: ”Look at what America allows their women to do. 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  102. In The NewsIn the bitter fight for the Democratic presidential nomination, the newest Quinnipiac poll shows a tight race in Pennsylvania with women voters holding the key to a win or a loss for Hillary Clinton. Clinton is leading Obama in Pennsylvania overall 51 percent to 44 percent.Democratic pollster Celinda Lake deems women voters ”absolutely critical for Clinton, they will determine who wins.”"Her margin in Pennsylvania depends very much on how much she wins women by, and they’ve been bouncing back and forth,” Lake says.Women have helped Clinton come back from political death in New Hampshire and helped her win big in Ohio and Texas. Now, the margins could also mean the difference between Clinton continuing forward in the presidential race or not.For the state’s Democratic women, who are split between what are seen as two appealing choices on a historic ballot, the decision has not been easy. Many make the point that they won’t vote for Clinton simply because she’s a woman, but gender is clearly a factor in the decision.Lake says, ”They also vote for her because they feel that she’s tough, she’s knowledgeable, she’s in touch with their lives, so it goes beyond her gender to what she represents. And she does her best with them when she is showing that she is in touch with their lives, she’s in touch with the kitchen table issues that really motivate them.”In early April, Obama did make some gains with white women but Obama may come up short. Today’s poll finds that Clinton still holds a double digit lead among Pennsylvania women. ”[Clinton has] been winning women and the question is how much does she win them by.”Lake says three groups of Democratic women will be crucial for Clinton in Pennsylvania: single women, young women and ”waitress moms” a noncollege educated, working class group concerned about the economy.Clinton has been redoubling efforts to reach these women voters, who have become the keystone to the life of her campaign. Over the past three weeks, female friends and supporters have held several dozen intimate house parties in the Philadelphia suburbs, specifically aimed at women.Dissecting the Clinton MachineAt a book club meeting in State College, a liberal university town in the middle of the state, Obama supporter Pam Lehrman describes Clinton as ”extraordinary” and says ”as a woman I’d like to vote for a woman,” but that Obama’s response to recent campaign ”crises,” specifically the fallout surrounding his longtime pastor Rev. Jeremiah Wright, ultimately won her over.Most of the book club members said they were supporting Obama, though some said they felt guilty making that decision.”I do feel a little disloyal until I look at: Is this about the sexes or is this about who’s going to run the country the best way?” Lehrman says. ”And certainly, while I’d like to say I helped put a woman in the office, I’m not sure that’s what we want to measure the success of this campaign on.”With the GOP nomination presumably locked up by John McCain, Pennsylvania’s voting machine has seen more than 175,000 Republican and independent voters switch affiliation to the Democratic party to cast a vote in the state’s closed primary.

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