Če sep 01, 2011 19:32 Napisal/-a Grom
Vsakemu ki ima malo backrounda predlagamo tole knjigo.. ne vem pa če je kak črni pdf na netu
Knowledge and Nonsense: the science of Nutrition and Exercise
By Jamie Hale - 6x9 483pages
Table Of Contents
Foreward - XII
Introduction - 1
Unit 1: Nutrition - 3
Chapter 1, Basic Nutrition - 4
Calorie - 4
Protein - 4
Carbohydrate - 9
Fiber - 10
Fat (lipids) - 12
Cholesterol Scare - 15
Fat Digestion - 15
Fatty acid composition seed oils (chart) - 17
Essential and nonessential nutrients - 18
Vitamins and minerals - 18
Water - 19
Acid-alkaline balance - 19
Electrolytes - 20
Gastrointestinal disorders - 21
Chapter 2, Popular Diets: The Science - 23
Key points from "Popular diets: A scientific review" - 23
Characterization of diets - 25
High fat, low CHO diets including the Atkins diet,Protein Power, and the carbohydrates addict diet - 29
Moderate fat balanced nutrient reduction diets including WeightWatchers, Jenny Craig, and Nutrisystems - 40
Low fat and very low fat including the Ornish diet and the Pritikin plan - 44
My thoughts on the article, "Popular diets: A scientific review" - 52
MaxCondition Nutrition - 53
XDL diet - 54
UD2 - 56
The anabolic diet - 57
Bodyopus - 58
Multiple carbohydrate leverage loading - 60
Mediterranean diet - 62
Traditional bodybuilder diet - 63
Eat right for your type - 64
Body for Life - 65
Coffee (caffeine) fast - 65
Intermittent fasting - 69
Grappler's Guide to Sports Nutrition - 74
The fat burning diet - 75
Natural hormonal enhancement - 80
Get Skinny on Fabulous Foods - 81
The velocity diet - 82
Girth Control - 83
South Beach diet - 84
Enter the zone - 85
Nutrisystem - 85
Shangri-La diet - 86
Maple syrup diet - 89
No S diet - 91
The metabolic typing diet - 91
Negative calorie diet - 95
Dr. Phil's Ultimate Weight Solution - 95
Anabolic burst cycling of diet and exercise - 96
The 5 Factor diet - 98
Bob Greene's, The Best Life Diet - 100
The ab's diet - 100
The Maker's diet - 101
The Sonoma diet - 102
Requirements for quality diets - 103
Psychology of eating - 106
Determining calorie levels - 110
Diet layoffs - 114
Designing diets - 115
Chapter 3, Bodybuilder Nutrition Roundtable - 117
Bodybuilder nutrition roundtable 1 (featuring Will Brink, Alan Aragon, Layne Norton, Jamie Hale, and Josh Beaty) - 117
Motor pathway and influence on bodybuilders - 117
Food combining theory - 120
Coffee and insulin response - 124
Most ignorant theories and philosophies promoted by bodybuilding industry - 127
The brightest minds in the world of nutrition - 131
Body fat percentage maxes before beginning lean out phase - 133
Biggest psychological barriers bodybuilders face - 135
Biggest mistakes during pre-contest and mass phases - 137
Water manipulation pre-contest - 139
Description of the perfect bodybuilder - 141
Bodybuilder nutrition roundtable 2 (featuring Bryan Haycock, Dan Moore, Justin Harris, Martin Berkhan,Alan Aragon, Layne Norton, and Jamie Hale) - 143
Pre-contest dairy consumption - 143
Pre-contest fat loading - 146
Differences in terms of physique between clean and dirty eating - 150
BCAA supplementation - 154
Casein versus whey - 158
Grapefruit and fat loss - 161
Chapter 4, Hormones - 166
Hunger hormones - 166
Insulin - 167
Leptin - 167
Ghrelin - 169
Peptide YY - 170
Neuropeptide Y and CRH - 171
CCK - 172
Pancreatic polypeptide - 173
GLP-1 and oxyntomodulin - 174
Adipokines - 175
Resistin - 176
Adiponectin - 177
Acylation stimulating protein - 178
Key anabolic and catabolic hormones - 181
Testosterone - 181
Growth hormone - 185
Insulin-like growth factors - 187
Insulin - 189
Thyroid - 192
Cortisol - 198
Glucagon - 201
Catecholamines - 204
Chapter 5, Nutrition: Fact or Fiction - 210
Insulin and obesity - 210
Food combining theory - 211
Coffee affects insulin sensitivity - 213
Bodybuilders trying to get lean shouldn’t eat fruit - 214
Bodybuilders should be eating grapefruit pre-competition
(no other fruits are allowed) - 215
Cortisol blockers such as Relacore result in huge weight loss - 218
High protein intake destroys bone health - 220
High protein intake increases risks of coronary heart disease - 226
You can only digest 30 grams of protein per meal - 229
Too much protein destroys kidney function - 229
All amino acids can convert to glucose - 237
Low GI diets are superior to high GI diets - 238
You need to eat every 2–3 hours to maximize fat loss - 242
Fasted state exercise equals more fat loss - 245
You need dietary supplements to maximize performance and physique - 24
Pre-contest bodybuilder sodium depletion - 247
Pre-contest bodybuilders eliminating dairy - 247
Measuring ketosis with ketostix - 248
Ketogenic diets and ketoacidosis - 248
Ketogenic diets and brain health - 249
Ketogenic diets and cholesterol levels - 250
Ketosis means body fat loss - 251
RDA protein recommendations - 252
Sugar causes obesity - 253
Sweet potatoes are healthier than white potatoes - 255
When eating eggs, get rid of the yolk - 256
Sucralose is bad for health and causes obesity - 257
Saturated fat is bad for your health - 259
To be really lean, you need to eat clean foods - 259
Eating a bunch of protein will make me more muscular quickly - 260
Organic food is healthier - 260
Bottled water is healthier than tap water - 265
Oxygenated water benefits for athletes - 268
High fiber is good for everyone - 269
Soy protein: The good and the bad - 270
Endurance athletes and dietary protein - 274
Sugar alcohols effect on blood glucose - 275
Glycogen supercompensation (carb loading) - 276
Excessive carbohydrates convert to fat (de novo lipogenesis) - 285
Calcium and weight loss - 288
Drink at least eight glasses of water per day - 293
Water content of foods chart - 294
Athletes need to drink as much water as they can tolerate - 298
Low glycemic index foods means low insulin response - 303
High antioxidant levels good health indicators - 304
You should not eat past 6:00 pm if you are trying to lose weight - 307
Not eating enough slows weight loss - 308
Alcohol consumption makes you fat - 309
Unit 2: Exercise - 311
Chapter 6, Muscular Bioenergetic Pathways and Muscle Fiber Types - 312
Bioenergetic pathways - 312
Muscle fiber types - 313
Muscular energetics, three pathways - 314
EPOC - 316
Chapter 7, Kinesiology and Biomechanics - 317
General movements of major body segments - 317
Movement planes - 318
Anatomical locations - 319
Muscle attachments - 319
Muscles role during movement - 320
Levers - 320
Newton’s laws of motion - 321
Chapter 8, Training for Skeletal Muscle Growth - 322
Basics - 322
Load - 322
Work - 324
Frequency - 326
Duration - 328
Skeletal muscle composition - 329
Protein synthesis - 329
Chapter 9, Exercise: Fact or Fiction - 331
Muscle tissue burns way more calories than fat tissue - 331
Sit-ups will help you lose your stomach - 331
Spot reduction - 331
Getting rid of cellulite - 333
Six second abs allow the perfect crunch and perfect mid-section - 334
Muscle will turn to fat if you stop weight training - 335
If you take enough drugs, you will look like a professional bodybuilder - 336
Hanging leg raises dynamically activate the abs - 336
Weight training stunts growth - 337
Muscle isolation exercises - 337
Seated resistance exercise is safer than standing resistance exercise - 337
Wearing lifting belts weakens trunk muscles - 338
Knee extensions are more effective than squats for knee rehab - 338
The best exercise for fat loss is low intensity, long duration aerobics - 339
Wearing strength shoes can increase strength and flexibility - 343
You need to do three sets of ten reps to gain muscle - 343
Bodybuilders need to perform high reps pre-contest - 343
Never lock the knee while performing standing exercises - 344
Avoid back exercises if your back is injured - 344
Performing aerobic exercise is excellent for all athletes - 345
Circuit training is the best way to maximize all around fitness - 346
Janda sit-ups eliminate hip flexor activation - 349
Heavy weight training makes you bulky - 350
Heavy weight training makes you slow and inflexible - 351
Strength-speed and speed-strength - 352
Big muscles equal strength - 352
Light weight training is always safer than heavy weight training - 352
Muscle toning exercises - 354
Don't let the knees project ahead of the toes while exercising - 354
Pull in the stomach during exercise - 355
Standing dumbbell flyes are a good exercise for the chest - 355
Good mornings are dangerous for the back - 355
To lessen glute development, perform lunges instead of squats - 356
Performing sports movements with weights - 356
Suspended walking machines are safer than walking or running - 357
Lying leg press machines train the legs without stressing the back - 359
Machine exercises provide stress in the same way as their free weight equivalents - 359
Lean people are fit - 360
Pilates magic - 360
Research tells us - 363
Exercise testing - 367
Types of muscle activation - 369
Aerobics are superior for cardiac health - 370
Heart rate and cardiovascular fitness - 372
Muscle tension and strength training - 373
Plyometrics in aerobic classes - 374
Warming up - 375
Designing sport-specific programs - 376
Slow training - 378
No pain, no gain - 379
Exercise safety - 380
Ab mania - 381
Sit-up testing - 384
Machine training is safe - 385
Strength and power - 388
Women's fitness - 389
Fitnessquackery - 390
Are you a weightlifter? - 393
Coaching the right way - 394
Fancy devices increase sprint speed - 395
Practice makes perfect - 398
You have to exercise to lose weight - 399
Body fat levels less than three percent - 400
Bowflex - 403
Kettlebells to replace dumbbells and barbells - 405
The X-vest is the best weighted vest on the market - 412
Appendixes
Appendix 1: Biochemistry and genetics - 413
Appendix 2: Vertical jump - 420
Conclusion - 427
References - 429
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