Alpha Progression Podcast: Krafttraining, Muskelaufbau, Ernährung

Nehmt ihr mit dem Intervallfasten besser ab? Wie schaut es mit dem Muskelerhalt, Muskelaufbau und der Gesundheit aus?

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Quellen:

Seimon et al. (2015): Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials. https://ncbi.nlm.nih.gov/pubmed/26384657

Schoenfeld et al. (2015): Effects of meal frequency on weight loss and body composition: a meta-analysis. https://researchgate.net/publication/273350318_Effects_of_meal_frequency_on_weight_loss_and_body_composition_A_meta-analysis

Iwao et al. (1996): Effects of meal frequency on body composition during weight control in boxers. https://ncbi.nlm.nih.gov/pubmed/8960647

Norton (2017): The Facts About Intermittent Fasting, Fat Loss, And Muscle Growth. https://bodybuilding.com/content/the-facts-about-intermittent-fasting-fat-loss-and-muscle-growth.html

Schoenfeld (2015): Are Frequent Meals Beneficial for Body Composition. https://lookgreatnaked.com/blog/are-frequent-meals-beneficial-for-body-composition

Sutton et al. (2018): Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. https://ncbi.nlm.nih.gov/pubmed/29754952

Wie ihr nicht ins Übertraining kommt und somit bessere Ergebnisse im Fitnessstudio erzielt!

Mehr zu Alpha Progression:

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Quellen:

Episode 7: Deloads für mehr Muskeln und Kraft https://itunes.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?mt=2&i=1000391761827

Episode 8: Übungsauswahl für effektiven Muskelaufbau https://itunes.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?mt=2&i=1000392033723

Episode 9: Wie viele Wiederholungen pro Satz für maximalen Muskelaufbau? https://itunes.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?mt=2&i=1000392361550

Episode 25: Abnehmen mit Erfolg https://itunes.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?mt=2&i=1000400373116

Ist es notwendig, zusätzlich zum Krafttraining Cardio-Training zu machen, um gesund zu bleiben?

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Quellen:

Lloyd-Jones et al. (2010): Defining and setting national goals for cardiovascular health promotion and disease reduction: the American Heart Association’s strategic Impact Goal through 2020 and beyond. https://ncbi.nlm.nih.gov/pubmed/20089546

AHA (2017): American Heart Association Recommendations for Physical Activity in Adults. https://heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.Vofuq_krKUl

HHS (2008): Physical Activity Guidelines for Americans Summary. https://health.gov/paguidelines/guidelines/summary.aspx

Garber et al. (2011): American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. https://ncbi.nlm.nih.gov/pubmed/21694556

Levine et al. (2006): Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain. https://ncbi.nlm.nih.gov/pubmed/16439708

Levine (2007): Nonexercise activity thermogenesis–liberating the life-force. https://ncbi.nlm.nih.gov/pubmed/17697152

Steele et al. (2012): Resistance Training to Momentary Muscular Failure Improves Cardiovascular Fitness in Humans: A Review of Acute Physiological Responses and Chronic Physiological Adaptations. https://asep.org/asep/asep/JEPonlineJUNE2012_Steele.pdf

Wie ihr Heißhungerattacken vermeidet oder richtig mit ihnen umgeht!

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Quellen:

Westerterp-Plantenga et al. (1999): Satiety related to 24 h diet-induced thermogenesis during high protein/carbohydrate vs high fat diets measured in a respiration chamber. https://ncbi.nlm.nih.gov/pubmed/10403587

Rains et al. (2015): A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. https://ncbi.nlm.nih.gov/pubmed/25889354

Dennis et al. (2010): Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. https://ncbi.nlm.nih.gov/pubmed/19661958

Schubert et al. (2017): Caffeine, coffee, and appetite control: a review. https://ncbi.nlm.nih.gov/pubmed/28446037

Kandiah et al. (2009): Effects of Stress on Eating Practices Among Adults. https://onlinelibrary.wiley.com/doi/pdf/10.1177/1077727X08322148

Markwald et al. (2013): Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. https://ncbi.nlm.nih.gov/pubmed/23479616

Episode 13: Makronährstoffe: FAKTEN statt Trends! Protein, Fett, Kohlenhydrate. https://itunes.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?mt=2&i=1000393550970

Episode 28: Mehr Energie durch besseren Schlaf. https://itunes.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?mt=2&i=1000403731026

Wie ihr euren Urlaub genießt und TROTZDEM eure Figur behaltet!

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Lasst euch nicht auf den Arm nehmen!

Mehr zu Alpha Progression:

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Quellen:

Sofer et al. (2011): Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. https://ncbi.nlm.nih.gov/pubmed/21475137

Verboeket-van de und Westerterp (1991): Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism. https://ncbi.nlm.nih.gov/pubmed/1905998

Schoenfeld (2011): Performing Cardio on an Empty Stomach? https://lookgreatnaked.com/blog/performing-cardio-on-an-empty-stomach

Warum auch ihr wahrscheinlich weniger Muskeln aufbaut, als ihr es euch wünscht und was ihr dagegen machen könnt!

Mehr zu Alpha Progression:

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Quellen:

Barbosa-Netto et al. (2017): Self-Selected Resistance Exercise Load: Implications for Research and Prescription. https://ncbi.nlm.nih.gov/pubmed/29112055

Wie ihr den Jojo-Effekt vermeidet!

Mehr zu Alpha Progression:

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5 Gründe warum ihr nicht mehr abnehmt und was ihr dagegen machen könnt!

Mehr zu Alpha Progression:

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Quellen:

Trexler et al. (2014): Metabolic adaptation to weight loss: implications for the athlete. https://ncbi.nlm.nih.gov/pubmed/24571926

Doucet et al. (2001): Evidence for the existence of adaptive thermogenesis during weight loss. https://ncbi.nlm.nih.gov/pubmed/11430776

Pardue et al. (2017): Case Study: Unfavorable But Transient Physiological Changes During Contest Preparation in a Drug-Free Male Bodybuilder. https://ncbi.nlm.nih.gov/pubmed/28770669

Mäestu et al. (2008): Increases in ghrelin and decreases in leptin without altering adiponectin during extreme weight loss in male competitive bodybuilders. https://ncbi.nlm.nih.gov/pubmed/18191052

Rosenbaum et al. (2003): Effects of experimental weight perturbation on skeletal muscle work efficiency in human subjects. https://ncbi.nlm.nih.gov/pubmed/12609816

Levine (2002): Non-exercise activity thermogenesis (NEAT). https://ncbi.nlm.nih.gov/pubmed/12468415

Byrne et al. (2018): Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. https://ncbi.nlm.nih.gov/pubmed/28925405

Rosenbaum und Leibel (2010): Adaptive thermogenesis in humans. https://ncbi.nlm.nih.gov/pubmed/20935667

Episode 25: Abnehmen mit Erfolg https://itunes.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?l=en&mt=2&i=1000400373116

Wie ihr es schafft, euer Trainingsprogramm durchzuziehen und super Ergebnisse zu erzielen, obwohl ihr wenig Zeit und manchmal einfach keine Lust habt!

Mehr zu Alpha Progression:

https://alphaprogression.com

https://facebook.com/groups/alphaprogression

https://instagram.com/alphaprogression

Quellen:

Episode 28 – Mehr Energie durch besseren Schlaf https://itunes.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?l=en&mt=2&i=1000403731026

Episode 7 – Deloads für mehr Muskeln und Kraft https://itunes.apple.com/de/podcast/alpha-progression-podcast-krafttraining-muskelaufbau/id1267574353?l=en&mt=2&i=1000391761827