Istekler

Durum
Mesaj gönderimine kapalı.
Saydam ileri seviyeden önce orta seviyeyi çevirmem lazım çünkü hep referans göstermiş. Orta seviye yağ yakma yazısı bu akşama forumda olur herhalde.
 
Merak ettiğiniz veya herkese yararlı olduğunu düşündüğünüz konu/makaleler var ise buraya fikirlerinizi yazabilirsiniz, çoğunluğun istediğine göre sırayla çeviririz.
 
BEST BACK EVER http://www.flexonline.co.uk/39.html

Selam Arkadaşlar bu yazıyı bir türkçeye çevirelim işi olmayan bir arkadaş yardımcı olsun.



http://www.flexonline.co.uk/39.html


BEST BACK EVER
BEST BACK EVER
BY GREG MERRITT

HOW JOEL STUBBS EARNED HIS WINGS, BUILDING ONE OF THE MOST AMAZING BACKS IN BODYBUILDING HISTORY

A short list of the greatest backs of all time would start with names like Ronnie Coleman, Dorian Yates, Lee Haney and Joel Stubbs. Right now, thousands of readers are spitting out protein shakes and asking, “Who the hell is Joel Stubbs?” The first three men have won the past 22 Mr. Olympia titles — but few bodybuilding fans have even heard of the fourth man, and he may never so much as qualify for the Mr. O, much less compete in it.
Still, when Joel Stubbs made his pro debut at the Europa Super Show last September in Arlington, Texas, the combination of width, thickness and neck-to-glutes details in the Bahamian’s back astounded even this jaded reporter.
The next morning, FLEX’s Kevin Horton photographed Stubbs in the sweltering heat of MetroFlex Gym — using the same equipment that built Coleman’s legendary lats — and I found out precisely how Stubbs crafted a back that rivals Big Ron’s for world’s best.
BACKGROUND | First, let’s answer the question that made many of you spray your whey. Standing 6'3" and weighing 305 in the offseason and 278 in his pro debut, Joel Stubbs is a tight fit in his office — the cockpit of a jetliner. Stubbs is a pilot for Bahamasair, dividing his time between his native Nassau and his usual destinations of Miami, Florida, and Atlanta, Georgia.
Stubbs played basketball at Florida Technical College and started bodybuilding in 1996. Then, after tearing patellar tendons of both knees on a basketball court, he committed more energy to physique competition, taking the super-heavyweight class of the 2000 Southern States (Marcus Haley won the overall) and securing IFBB pro status by winning the 2003 Central American and Caribbean championships.
“That was the goal I wanted to reach,” Stubbs says of that contest. “I was unsure about going on. But I thought why not have some fun in the big league?”
He placed 12th in the 2005 Europa Super Show, hindered by a deficient lower body that was overpowered by his tremendous torso. Stubbs, who turns 38 in December, wants to promote bodybuilding in the Caribbean and see how far he can advance in the “big league”, but his primary workplace remains the skies.
BACKTALK | When asked why his back is so outstanding, Stubbs gives the reply of a man who, for obvious physiological reasons, doesn’t have a view of himself like the rest of us do — he can’t honestly assess that bodypart of his, which is truly a bodybuilding wonder. Fact is, he believes his chest is on par with his back. That’s not quite the case, but in any event, we had to delve deeper into just how he crafted his titanic rear view.
Stubbs clearly has a genetic proclivity for back musculature, but he also takes the same rigidly technical approach to his training that he does to landing an airliner. If there’s a secret, it lies in the fact that he doesn’t merely rep out rows and chins, but he carefully focuses each exercise on specific areas. “The back is a complex muscle group,” he explains, “so I concentrate on details and on how the muscles tie together.”
He alternates two back workouts. The first, his heavy day, includes more power movements, with pyramided sets for as few as six reps. The second, his light day, includes sets that go up to 15 reps. Most of the year, the gentlemanly islander does a heavy day one week and a light day the next week, but for the final month before a contest, he trains back twice per week.
Six sets of chins, performed in three different styles, remain a constant in both workouts, as does the precise way the wide-bodied jet-flier targets lifts to specific areas of his spacious back. He explains his approach to each exercise.
• Chins “I like doing chins first and with different grips, because this really warms up the various back muscles and stretches them out. When I change my hand positions, I feel different muscles working in different ways. I feel more of my upper lats and rear delts working with the wide forward [overhand] grip.
“With the hammer [palms facing each other] grip, I feel more of the traps tying into the rhomboid area. With the reverse [underhand] grip, I feel more of my rhomboids and the lower part of the lats.”
• Deadlifts “Deadlifts are best for lower and midback thickness, all up the lumbar region, from the bottom of the back to the lower traps. I pyramid five or six sets. I start with one plate per side [135 pounds], and every set I go heavier, working all the way up to seven plates per side [675 pounds] for six reps.”
• Barbell rows “I pyramid up, starting with one plate per side [135 pounds] for 15 reps and going to three plates per side [315 pounds] for eight to 10 reps. I usually alternate my sets, going underhand for one and overhand for the next. Sometimes I do two overhand and two underhand, sometimes three of each. I feel barbell rows in my upper back and middle back, getting a little better squeeze underhand and a little better stretch overhand. The important thing is to use a weight that’s heavy enough to make you really work, but not so heavy that you can’t feel the back muscles contracting.”
• One-arm dumbbell rows “I use up to a 180-pound dumbbell for 10-12 reps. I really feel these pulling in the lower lat area, tying the lats into the lower back.”
• Back extensions “I do hypers while holding a 45-pound plate, and I really focus on getting the maximum contraction in my lower back.”
• T-bar rows “I pyramid these up to eight plates [405 pounds]. I feel T-bars pulling the area where the lats tie into the rhomboids.”
• Seated cable rows “I go up to 300 pounds. I feel these mostly in my lower lats. I try to get a maximum stretch during each rep to really pull out the lower lat area.”
• Lat pulldowns “With a wide overhand grip, I feel these in the upper lats, especially the armpit areas. With a narrower underhand grip, the tension moves further inwards, so I feel them more in my lower lats, as well as where the traps tie into the rhomboids.”
BACKBOARD | On very rare occasions, someone arrives unheralded in the bodybuilding big league and stuns even the most complacent observers. Such was the case last September when an unknown 6'3" aviator from the Bahamas with two reconstructed knees unfurled a back that seemed to be virtually the same rectangular dimensions as a basketball backboard, expanded to an extent never before witnessed on a competitor who wasn’t a Mr. Olympia. Who the hell is Joel Stubbs? He’s a pilot who may just have the world’s greatest wings. FLEX
 
Selam Arkadaşlar bu yazıyı bir türkçeye çevirelim işi olmayan bir arkadaş yardımcı olsun.



http://www.flexonline.co.uk/39.html


BEST BACK EVER
BEST BACK EVER
BY GREG MERRITT

HOW JOEL STUBBS EARNED HIS WINGS, BUILDING ONE OF THE MOST AMAZING BACKS IN BODYBUILDING HISTORY

A short list of the greatest backs of all time would start with names like Ronnie Coleman, Dorian Yates, Lee Haney and Joel Stubbs. Right now, thousands of readers are spitting out protein shakes and asking, “Who the hell is Joel Stubbs?” The first three men have won the past 22 Mr. Olympia titles — but few bodybuilding fans have even heard of the fourth man, and he may never so much as qualify for the Mr. O, much less compete in it.
Still, when Joel Stubbs made his pro debut at the Europa Super Show last September in Arlington, Texas, the combination of width, thickness and neck-to-glutes details in the Bahamian’s back astounded even this jaded reporter.
The next morning, FLEX’s Kevin Horton photographed Stubbs in the sweltering heat of MetroFlex Gym — using the same equipment that built Coleman’s legendary lats — and I found out precisely how Stubbs crafted a back that rivals Big Ron’s for world’s best.
BACKGROUND | First, let’s answer the question that made many of you spray your whey. Standing 6'3" and weighing 305 in the offseason and 278 in his pro debut, Joel Stubbs is a tight fit in his office — the cockpit of a jetliner. Stubbs is a pilot for Bahamasair, dividing his time between his native Nassau and his usual destinations of Miami, Florida, and Atlanta, Georgia.
Stubbs played basketball at Florida Technical College and started bodybuilding in 1996. Then, after tearing patellar tendons of both knees on a basketball court, he committed more energy to physique competition, taking the super-heavyweight class of the 2000 Southern States (Marcus Haley won the overall) and securing IFBB pro status by winning the 2003 Central American and Caribbean championships.
“That was the goal I wanted to reach,” Stubbs says of that contest. “I was unsure about going on. But I thought why not have some fun in the big league?”
He placed 12th in the 2005 Europa Super Show, hindered by a deficient lower body that was overpowered by his tremendous torso. Stubbs, who turns 38 in December, wants to promote bodybuilding in the Caribbean and see how far he can advance in the “big league”, but his primary workplace remains the skies.
BACKTALK | When asked why his back is so outstanding, Stubbs gives the reply of a man who, for obvious physiological reasons, doesn’t have a view of himself like the rest of us do — he can’t honestly assess that bodypart of his, which is truly a bodybuilding wonder. Fact is, he believes his chest is on par with his back. That’s not quite the case, but in any event, we had to delve deeper into just how he crafted his titanic rear view.
Stubbs clearly has a genetic proclivity for back musculature, but he also takes the same rigidly technical approach to his training that he does to landing an airliner. If there’s a secret, it lies in the fact that he doesn’t merely rep out rows and chins, but he carefully focuses each exercise on specific areas. “The back is a complex muscle group,” he explains, “so I concentrate on details and on how the muscles tie together.”
He alternates two back workouts. The first, his heavy day, includes more power movements, with pyramided sets for as few as six reps. The second, his light day, includes sets that go up to 15 reps. Most of the year, the gentlemanly islander does a heavy day one week and a light day the next week, but for the final month before a contest, he trains back twice per week.
Six sets of chins, performed in three different styles, remain a constant in both workouts, as does the precise way the wide-bodied jet-flier targets lifts to specific areas of his spacious back. He explains his approach to each exercise.
• Chins “I like doing chins first and with different grips, because this really warms up the various back muscles and stretches them out. When I change my hand positions, I feel different muscles working in different ways. I feel more of my upper lats and rear delts working with the wide forward [overhand] grip.
“With the hammer [palms facing each other] grip, I feel more of the traps tying into the rhomboid area. With the reverse [underhand] grip, I feel more of my rhomboids and the lower part of the lats.”
• Deadlifts “Deadlifts are best for lower and midback thickness, all up the lumbar region, from the bottom of the back to the lower traps. I pyramid five or six sets. I start with one plate per side [135 pounds], and every set I go heavier, working all the way up to seven plates per side [675 pounds] for six reps.”
• Barbell rows “I pyramid up, starting with one plate per side [135 pounds] for 15 reps and going to three plates per side [315 pounds] for eight to 10 reps. I usually alternate my sets, going underhand for one and overhand for the next. Sometimes I do two overhand and two underhand, sometimes three of each. I feel barbell rows in my upper back and middle back, getting a little better squeeze underhand and a little better stretch overhand. The important thing is to use a weight that’s heavy enough to make you really work, but not so heavy that you can’t feel the back muscles contracting.”
• One-arm dumbbell rows “I use up to a 180-pound dumbbell for 10-12 reps. I really feel these pulling in the lower lat area, tying the lats into the lower back.”
• Back extensions “I do hypers while holding a 45-pound plate, and I really focus on getting the maximum contraction in my lower back.”
• T-bar rows “I pyramid these up to eight plates [405 pounds]. I feel T-bars pulling the area where the lats tie into the rhomboids.”
• Seated cable rows “I go up to 300 pounds. I feel these mostly in my lower lats. I try to get a maximum stretch during each rep to really pull out the lower lat area.”
• Lat pulldowns “With a wide overhand grip, I feel these in the upper lats, especially the armpit areas. With a narrower underhand grip, the tension moves further inwards, so I feel them more in my lower lats, as well as where the traps tie into the rhomboids.”
BACKBOARD | On very rare occasions, someone arrives unheralded in the bodybuilding big league and stuns even the most complacent observers. Such was the case last September when an unknown 6'3" aviator from the Bahamas with two reconstructed knees unfurled a back that seemed to be virtually the same rectangular dimensions as a basketball backboard, expanded to an extent never before witnessed on a competitor who wasn’t a Mr. Olympia. Who the hell is Joel Stubbs? He’s a pilot who may just have the world’s greatest wings. FLEX


Ceviriyi birebir yapmiyorum, hafif kisaltacagim, ama faydali bir bilgi atmiyorum.

Joel Stubbs kanatlarini nasil yaptigini anlatiyor, bb tarihindeki en sasirtici sirtlardan biri.

En iyi sirt listesi bir kac isimle baslar, Ronnie Coleman, Dorian Yates, Lee Haney and Joel Stubbs gibi. Su an binlerce okuyucu, agzindaki protein shake’ini tukurup soruyor kim bu Joel Stubbs diye. Ilk uc isim son 22 Mr. Olimpia’i kazanan isimler. Fakat cok az BB fanatigi dorduncu adamin adini duymustur cunku belkide hic bir zaman Mr. Olimpia elemelerine katilacak kadar iyi olamayacak.

Yine de Joel Stubbs eylulde Arlington, Texastaki ilk profesyonel yarismasi olan Europa Super Showa katildigi zaman bu Bahamali adamin sirtindaki genislik, kalinlik ve boyundan kalcalara kadar olan kaslarin detayi bu makaleyi yazan adami dehsete dusurmus,

Ertesi sabah fotografci ilr gitmisler flex dergisinden roportaj yapmaya adamin yanina Metroflex Gym’e ( burda bir detay var, Coleman’in kanatlarini yaptigi aletlerin oldugu gym diye).

On bilgi veriyorlar adam hakkinda, 190 a yakin 305 pound off-season, sezon da 278 pound ve adamin isi pilotluk. Gencliginde basketbol oynamis, body e de 1996 da baslamis. Iki tendonunu da basket oynarken koparinca, kendini body e vermis. Katildigi yarismalari orjinal text’den takip edebilirsiniz.

2005 Europa Super Showunda 12inci olmus, nedeni de alt govdenin zayif olmasi ustune gore. Aralikta 38’e giriyormus, ve hedefi Karayiplerde VGyi yayginlastirmak ve buyukler liginde nereye kadar gidebilecegini gormek. Buna ragmen asil calisma alani gokyuzu kalacakmis.

Kendisine sirtinin neden bu kadar harika oldugu soruldugunda, tipki digger BBcilerin kendilerini fizyolojik sebeplerden oturu dogru bir sekilde degerlendirememisi gibi, onun da ayni dertten muzdarip bir sekilde cevap verdigini soyluyor yazar. Aslinda, kendisi gogsu ile arkasinin ayni oranda oldugunu dusunuyor. Maalesef, bu dogru degil yazara gore, fakat ne olursa olsun, bu harika sirti nasil yaptigini ogrenmek icin daha derinlere dalmamiz gerektigi soyleniyor.

Stubbs’in arkasinin genetik bir yatkinligi oldugu acik, fakat ayni zamanda Stubbs ucagi indirirken gosterdigi teknik hassasiyeti sirtini calisirken de kullaniyor. Eger bir sIr varsa bu onun sadece rows ve chine odaklanmamasi, aksine her farkli bolge icin ayri egzersizler yapmasi. “Sirt komplesks bir kas gurubudur” diye acikliyor Stubbs, “o yuzden ben de detaylara ve kaslarin nasil birlikte hareket ettigine konsantre oluyorum”

Iki ayri calismayi degismeli olarak yapiyor. Ilk olarak, agir gununde, daha cok guc hareketleri, altisar tekrarli piramit settler yapiyor. Hafif gununde ise, 15 tekrara kadar cikan setler uyguluyor. Yilin buyuk bir kismi, haftada bir agir, ertesi hafta hafif, yarismadan onceki ay ise haftada bir agir bir hafif olmak uzere iki defa antreman yapiyor. Alti set chin, uc farkli sekilde, iki tip calismada da sabit. Ayni sekilde, belirli bolgeler icin belirledigi hareketler de. Her egzersiz icin yaklasimini acikliyor.

Chins: Oncelikle chins yapiyorum farkli kavrayislarla (Cevirmen notu: acik tutus, kapali tutus vs) boylece arka kaslarim gercekten isiniyor ve esniyor. Ellerimin pozisyonunu degistirdigimde, farkli kaslarimin farkli sekillerde calistigini hissediyorum. Ust laterallerimin ve arka deltoidlerimin genis ileri (elin omuzlardan ustte olmasi durumu) tutusta daha cok hissediyorum.

Cekic kavrayisinda (avuciclerinin birbirine bakmasi), trapezlerimin rhomboide baglanan kisminin daha cok calistigini hissediyorum. Ters kavrayisda (eller omuz hizasindan asagida) rhomboid alanini ve laterallerimin alt kisimlarini hissediyorum.

Deadlifts: Deadliftler en cok lumbar alanina kadar olan asagi ve orta asagi kismin (arkanin asagisindan asagi trapezlere kadar olan kisim) kalinligi icin iyi, Bes ya da alti setlik piramitler calisiyorum. Her tarafda bir levha ile basliyorum (135 pound), her set agirligi arttiriyorum taki her iki tarafda yedi levha (675 pound) olana dek.

Barbell rows: Piramit yapiyorum, bir tarafta tek levha (135 pound) 15 tekrar ile baslayip, uc levha 10 tekrara kadar (315 pound) cikiyorum. Genelde setlerimi degismeli yapiyorum, omuz ustu tutus, omuz alti tutus olmak uzere. Genelde, iki omuz ustu, iki omuz alti, bazen ucer set yapiyorum. Barbell rowlari ust sirt, ve orta sirtimda; omuz alti biraz daha iyi sIkistirma, omuz ustu biraz daha iyi gerilme olmak uzere hissediyorum. Onemli olan sey, calistiginizi hissettirecek kadar bir agirikla calismak, ama bu agirlik kaslarinizin kasildigini hissetiremeyecek kadar da agir olmamali.


Tek-kol dumbbell rows: 180 poundluk dumbellarla 10-12 tekrar yapiyorum. Bunlari ozellikle lat’in alt kismi ile sirtin alt tarflarinin baglandigi yerde hissediyorum.

Back extensions: 45 poundluk levhalar tutarken hyper (Cevirmen notu: hyperextension) yapiyorum ve ozellikle, alt sirtimda maksimum kasilmaya odaklaniyorum

T-bar rows: Sekiz levhaya kadar kullanarak (405 pound) piramit yapiyorum. T-bar’in lat’lerin rhomboide baglandigi alani calistirdigini hissediyorum.

Seated cable rows: 300 pounda kadar cikiyorum. Ozellikle asagi latlerimi hissediyorum. Her tekrarda maksimum gerilme elde etmeye calisiyorum ki asagi latler iyice cekilsin

Lat pulldowns: Geniz omuz ustu tutusu ile, ust latlerimin, ozeliikle koltuk alti kismini hissediyorum. Dar omuz alti tutusla, gerilme icerilere kayiyor, boylece asagi latlerimi ve traplerimin rhomboidle birlestigi yerin calistigini hissediyorum.

En sonunda yazinin kapanisi var, bos oldugu icin cevirmedim. Saygideger moderatorler, uygun gorurseniz ayri bir basliga tasiyin ceviriyi. Bir de hareketlerin isimlerini cevirmedim ama isterseniz onlari da editliyip turkceye cevirebilirsiniz. Bir de tutuslarin turkce cevirilerinden emin olamadim hic kullanmadigim icin ( acik kapali asikar da overhand, underhand icin eminim siz daha kisa bir tabir kullaniyorsunuzdur.) Istiyorsaniz, yazinin daha anlasilir olmasi icin onlari da editleyebilirsiniz. Bu ilk cevirimle katkida bulunabildiysem ne mutlu bana J
 
Arkadaşlar bunuda çevirebilirseniz sevinirim brad pitt in fight club filmini çevirirken çalışmış olduğu programmış

Brad Pitt Fight Club Workout

In order to get that muscular and shredded look for the movie "Fight Club", Brad used an intense workout routine for amazing results. His workout was characterized by focusing on one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass fast, because muscles grow during rest periods and not during the actual time in the gym. Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.
Here are the exercises that made up his workout. He performed 3 sets, taking approximately 60 seconds to rest between each set. Also, he used a weight that is challenging enough that to complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. Remember, proper form is a must!
Monday - Chest
3 - 75 push ups
3 - bench press 165,195,225
(25, 15, 8 reps)
3 - nautilus press 80,100,130
3 - incline press 80,100,130
3 - pec deck machine 60,70,80
Tuesday - Back
3 - 25 pull ups
3 - seated rows 75,80,85
3 - lat pull downs 135,150,165
3 - t bar rows 80,95,110
Wednesday - Shoulders
3 - arnold press 55,55,55
3 - laterals 30,30,30
3 - front raises 25,25,25
Thursday - Biceps & Triceps
3 - preacher curl machine 60,80,95
3 - ez curls cable 50,65,80
3 - hammer curls 30,45,55
3 - push downs 70,85,100
Friday
Treadmill 60 minutes 80-90% MHR
Saturday
Treadmill 60 minutes 80-90% MHR
Sunday
Rest Day
Reps Range From 15-25 reps on all exercises and weight is in lbs
 
Ketojen diyeti tüm hatlarıyla anlatan bilimsel bir makaleyi örnekleriyle çevirmek istiyorum. Yardımcı olacak arkadaşlar varsa özelden mesaj atsın.
 
Arkadaşlar bunuda çevirebilirseniz sevinirim brad pitt in fight club filmini çevirirken çalışmış olduğu programmış

Brad Pitt Fight Club Workout

In order to get that muscular and shredded look for the movie "Fight Club", Brad used an intense workout routine for amazing results. His workout was characterized by focusing on one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass fast, because muscles grow during rest periods and not during the actual time in the gym. Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.
Here are the exercises that made up his workout. He performed 3 sets, taking approximately 60 seconds to rest between each set. Also, he used a weight that is challenging enough that to complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. Remember, proper form is a must!
Monday - Chest
3 - 75 push ups
3 - bench press 165,195,225
(25, 15, 8 reps)
3 - nautilus press 80,100,130
3 - incline press 80,100,130
3 - pec deck machine 60,70,80
Tuesday - Back
3 - 25 pull ups
3 - seated rows 75,80,85
3 - lat pull downs 135,150,165
3 - t bar rows 80,95,110
Wednesday - Shoulders
3 - arnold press 55,55,55
3 - laterals 30,30,30
3 - front raises 25,25,25
Thursday - Biceps & Triceps
3 - preacher curl machine 60,80,95
3 - ez curls cable 50,65,80
3 - hammer curls 30,45,55
3 - push downs 70,85,100
Friday
Treadmill 60 minutes 80-90% MHR
Saturday
Treadmill 60 minutes 80-90% MHR
Sunday
Rest Day
Reps Range From 15-25 reps on all exercises and weight is in lbs

Türkçeye çevrildi.
https://www.bodyforumtr.com/vbforum/bradd-pitt-fight-club-al-t26329.html
 
I'm nearly 4 weeks into my eggsperiment. As promised, I've consumed three eggs every day without fail. The process has led to many expected changes to my life. While I had hoped to eat my eggs at the same time each day, the timing of my consumption has been anything but predictable. My preference is to enjoy eggs for my first meal, but sometimes my schedule doesn't agree, which means I down my daily quota in the late afternoon or for dinner. (Note: Eggs for dinner might be one of the most underrated late-night meals: Quick, cheap, easy to make, and surprisingly filling.)
Other aspects have been somewhat surprising. Despite some concerns, I haven't had any...err...ummm…”digestion” issues. (Much to the relief of my wife) But the best thing has been my recent surge in the gym.
I've been much stronger in my training since I began the eggsperiment. Keep in mind any assumption is just a correlation, so please don't jump to any unnecessary conclusions. However, it's been interesting to note the recent improvements. And remember, I haven't changed anything else in my diet. My macronutrients (proteins, carbs, fats, and overall calorie intake) have remained consistent, and I'm still pushing along with the same training plan. And yet, each lifting session is better than the last. To be completely honest, I expected a drop in my training: I've been sleeping less (March is a busy month) and sitting more during the day. (did I mention March is a busy month?)

The reason for my performance boost? I honesty have no clue. But if I had to hypothesize how eggs could be playing a role, this is how they might help:
We all know that eggs include protein, but the yolk contains a nice dose of leucine--the muscle building, recovery boosting branched chain amino acid. In fact, a study published in Nutrition Today found that eating eggs is correlated with increases in strength while on a weight training program. While my protein levels have remained consistent, maybe a little extra leucine has done my body good.
Or could it be the high-quality saturated fat in eggs?. Yeah, you heard me, saturated fat. The same type of fat that boosts testosterone, which helps with strength and recovery.
It's possible that taking in more choline is assisting with my improvements. After all, this nutrient helps regulate your brain, nervous system, and cardiovascular system. If those are functioning well it can only help your body.
Or maybe it's because eggs reduce inflammation, so my body is just feeling better and handling the daily stresses of life and training.
Perhaps it's not physical at all--it's mental. Eggs contain a solid dose of the amino acid tryptophan, which just so happens to be a precursor to serotonin. You might know serotonin as the brain chemical that helps regulate your mood. And eggs also contain tyrosine, another amino acid that helps promote alertness. As they say, a stronger mind equals a stronger body.
Then again, maybe it's all a coincidence and I’m simply making my way out of a plateau. Either way, the added health benefits will serve me well inside or out of the gym–giving me more reason to keep on cracking my eggs.

Bu yazıda yumurta hakkında çok yararlı şeyler oldugunu düşünüyorum çevirirseniz sevinirim
 
@omer33
Kayda değer bir bilgi vermemiş.
4 haftalık bir yumurta deneyi yaptığından bahsetmiş. Yumurtaları çoğunlukla sabah kahvaltısında olmak üzre hiç aksatmadan her gün tüketmiş. Bu süreç içerisinde beslenmesinde yumurta dışında herhangi bir değişikliğe gitmemiş olmasına rağmen antrenmanlarında daha güçlü hale geldiğinden bahsetmiş. Mart ayının yoğun bir zaman olduğundan ve bu zaman diliminde daha az uyuduğundan ve bu sebeple bir düşüş beklemesine rağmen her idmanında daha iyi olduğundan bahsetmiş, ve de bunun sebebinin yumurta ile ilişkisini kendince yorumlamaya çalışmış:

1) Yumurta sarısında iyi miktarda lösin var, yenilenmeyi yükselten çift zincirli amino asit. Nitekim, yayınlanan bir çalışmada yumurta ile ağırlık çalışmalarında gelişim arasında bir bağlantı bulunmuş.

2) Yoksa bunun nedeni yumurtadaki kaliteli doymuş yağlar olabilir mi? Bu tip yağ testosteronu yükseltir.

3) Belki de fazladan kolin alımı bunu sağlıyordur. Kolin, beyin, sinir sistemi, kardiovasküler sistemin düzenlenmesine yardımcı olur.

4) Belki de yumurtanın enflamasyonu(iltihaplanma) azaltmasındandır. Kendimi daha iyi hissediyor, daha iyi idman yapıyor ve günlük stresle daha iyi başa çıkabiliyorum.

5) Bu, belki de fiziksel değil zihinsel bir durumdur. Yumurta, serotoninin öncüsü olan, triptofan isimli amino asitten ciddi miktarda içeriyor. Biliyorsunuz ki, serotonin beynin duygu durumunun düzenlenmesine yardımcı oluyor. Ve yumurta, zihnin açık olmasını destekleyen tirosin isimli amino asitten içeriyor. Söylenildiği gibi, daha güçlü bir zihin eşittir daha güçlü bir vücut. (Sağlam kafa sağlam vücutta bulunur? Adam Türk galiba :) )

6) Belki de bunların hepsi rastlantıdır, platodur.
 
Durum
Mesaj gönderimine kapalı.
Back
Yukarı