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ahmadzaki65 - 24/04/2012 01:28 AM
#181

wokeh,,gw juga udah ngejalanin neh hiit udah 1 mingguan,,,
cuma gw gak tau kalo bagusnya pagi,,,
gw biasanya sore,
4 menit pemanasan speeed 3-4
1,5 menit jalan cepat speed 6
1,5 menit lari speed 8
ulangi 2 cara diatas 3x
1 menit jalan cpeat speed 6
1 ment lari speed 10-12
ulangi 3x
3 menit speed 3-4

hasil lumayan keliatan bro,,cuma rada suka kram perut gw kalo dilakuin tiap hari,,,
gundam2001 - 06/05/2012 01:55 PM
#182

numpang baca \)
seansV - 06/05/2012 09:48 PM
#183

agan semua ane mau nanya nih..
suplemen prostar 100% whey protein
itu dikonsumsi 1-3 kali perhari
atau sebelum dan sesudah latihan...
yang bagus untuk pembentuk yg mana ya...
mohon pencerahannya....
aditpsycho - 07/05/2012 02:35 PM
#184

Quote:
Original Posted By seansV
agan semua ane mau nanya nih..
suplemen prostar 100% whey protein
itu dikonsumsi 1-3 kali perhari
atau sebelum dan sesudah latihan...
yang bagus untuk pembentuk yg mana ya...
mohon pencerahannya....


https://www.kaskus.co.id/showthread.php?t=4316821
aditpsycho - 09/05/2012 11:43 AM
#185
Chris Aceto's 10 Carb Commandments
Created on Friday, 04 May 2012 03:43
Written by Chris Aceto



Fast, medium or slow? That is the burning question when it comes to carbs. Bodybuilders hoping to maximize muscle mass while minimizing body fat need to understand the difference between a carbohydrate food that digests almost as soon as it hits the gut and others that break down considerably slower.

Lets' explore the facts regarding carbs and how you can apply these 10 carb commandments to build a custom nutrition profile that works uniquely with your body.



1) Slow Digesting Carbs Are Natural And Slow Is Generally Better.

Where do yams, wild rice, beans, red potatoes and oats come from? They're certainly not manufactured in a food processing plant. No, they're natural carbs and natural carbs, in general, break down slowly into glucose, the basic fuel source muscles require for energy and growth. As we will see, there are advantages to slow digesting carbs.



2) Fast Digesting Carbs are "Man-Made"

The more processing involved to 'make' a carb, the faster it digests. Bagels, dinner rolls, white bread/ rice, mashed potatoes, fat-free muffins, cold cereals, and rice cakes require some degree of processing which creates a carbohydrate that hits the blood stream far quicker than slow digesting carbs.



3) Fat Bodybuilders Need Slow-Burning Carbs

When you eat carbs, your body responds by releasing the hormone insulin. Insulin helps energize your training by pushing glucose, the basic energy unit found in carbs, into your muscle. Insulin also helps push protein into muscles, leading to growth. The downside of insulin is that in bodybuilders who have a tough time staying lean, elevated insulin levels along with eating too many calories, can facilitate the storage of body fat. The solution is to stick with natural (slow digesting) carbs. Gram for gram, they release less insulin than fast digesting carbs and controlling insulin is a major factor in controlling body fat.



4) Lean Bodybuilders Break The Mold

What about fat-free and low-fat baked goods such as cookies and muffins? Low-fat pop tarts, white bread and cold cereal? These are off limits to dieters. However, these can actually be decent choices for the hard gainer; the really lean individual who has a tough time adding bodyweight. Why? Lean folk require a lot of carbs to grow and need a continuous insulin surge to help maintain an anabolic environment. Refined foods (fast digesting carbs see #2) exert a greater insulin surge than natural foods (slow digesting carbs see #1) and also help elevate the appetite. For hard gainers, keeping the appetite stimulated is one of keys to adding bodyweight.



5) Slow & Medium Carbs Pre Training

When you train, your body craves carbs. More specifically, your muscles rely on a mix of stored carbohydrates called glycogen. Glycogen is stored and located in muscles. The other source of carbs are those floating about the blood from a recent meal. The meal preceding your training ought to include slow digesting carbs or a combo of slow and fast acting carbs. Why? Natural carbs are burned slower which prevents you from 'crashing' during training. The body can use some of the slow burning carbs as fuel before cutting deep into its glycogen stores. Medium digesting carbs are also fine. Examples of medium digesting carbs are bananas, potatoes, brown rice, oranges, orange juice, and pasta. Do yourself a favour and avoid the refined carbs listed in #2 and #4. By rapidly burning, they can short circuit your energy by causing a surge & ultimately a drop in blood sugar levels, making you feel weak.



6) Anything Goes After Training

The meal after training ought to be high in carbs and contain mostly fast digesting carbs. This combo, a carb dose made up of mostly fast digesting carbs, drives insulin levels through the roof. Elevated insulin levels in the post training meal switches the body from a catabolic or muscle losing state into an anabolic of muscle growth state. You can feast on white bread, bagels with honey or jam, white rice, raisins, fat free ice cream and even sugar.



7) Creatine Load With fast Acting Carbs

Want to maximize your results from creatine? Use it with your post-training meal. Your ability to drive creatine into muscles, to help add strength and aid recovery, is correlated to insulin levels. Basically, the higher your insulin level the maximal use of the creatine (obviously within a healthy range).



8) Stay Lower Pre-Contest

Bodybuilders often radically reduce their carb intake leading up to a competition. Reducing carbs promotes fat loss by limiting calories and insulin. Since the amount of insulin you secrete is tied to your total carb intake, cutting back on your carbs automatically controls insulin. The second way to control insulin is to rely on slow digesting carbs; oats, cream of rye, oat bran cereal, yams, beans, rye bread, and peaches. Slow digesting/natural carbs produce a milder release of insulin. For example 40 grams of carbs from oats yields the same calories as 40 grams from a fat-free cookie. The catch is that the concentration of insulin released is smaller with the slow digesting carb. Controlling insulin during pre-contest dieting contributes to a leaner physique.



9) Fiber, Fat and Protein

Although carbs can be classified as slow, medium and fast digesting; other nutrition factors influence how fast the carbs you eat will race into the blood stream. Fiber found in veggies, fruit, beans, oats, and in the skin of yams and potatoes slow the delivery of carbs into glucose, the muscle's main source of fuel. For example, combining white rice, a medium to fast digesting carb, with a cup of broccoli will slow the digestion of the rice. A side of black beans added to mashed potatoes will dramatically slow the speed at which the potatoes are digested. Dietary fat also influences the speed. Combining any protein food that contains fat – chicken, meat and whole eggs, along with any carb will skew the rate of digestion to a lower number. Of course, if you're trying to get lean, you would benefit from relying on fat-free sources of protein such as egg whites, turkey breast and fish.



10) Controlled Insulin = Controlled Appetite

Hungry and trying to shed some body fat? Choose slow digesting carbs for all meals except the post training meal (#6). Slow digesting carbs help to control the appetite better than fast digesting ones. Adding lots of low-calorie veggies can bump up your fiber intake which will make even slow digesting carbs digest even slower. This will help to control the appetite and make you feel full and satisfied, even when eating a lower calorie diet.

http://www.rxmuscle.com/articles/nutrition/5560-chris-aceto-s-10-carb-commandments.html
cahayaterputih - 21/05/2012 07:55 AM
#186

Gan ikut nanya2 yah dmari.... o

Di SF Ini sering disebut2 cardio, setelah ane baca cardio itu ternyata singkatan dari Cardiovascular Exercise..

Kalo Cardiovascular sendiri artinya apa sih? bingung:
aditpsycho - 21/05/2012 12:41 PM
#187

Quote:
Original Posted By cahayaterputih
Gan ikut nanya2 yah dmari.... o

Di SF Ini sering disebut2 cardio, setelah ane baca cardio itu ternyata singkatan dari Cardiovascular Exercise..

Kalo Cardiovascular sendiri artinya apa sih? bingung:


baca penjelasan di page 1 : ini bukan thread tanya jawab.
dan jawaban pertanyaanmu ada di wikipedia.
za-zero - 02/06/2012 11:37 PM
#188

Mau berbagi sedikit..
Ini buku bagus banget bagi mereka yang Beginner, Intermediate, maupun Advance.

Judulnya : Mark Rippetoe's Starting Strenght 2nd Edition

Buku berisi akan penjelasan teknik dari Squat, Deadlift, Benchpress etc..

Spoiler for Starting Strenght
http://www.mediafire.com/view/?1nm5zc8ae4u2dw0
aditpsycho - 04/06/2012 03:16 PM
#189

Quote:
Original Posted By za-zero
Mau berbagi sedikit..
Ini buku bagus banget bagi mereka yang Beginner, Intermediate, maupun Advance.

Judulnya : Mark Rippetoe's Starting Strenght 2nd Edition

Buku berisi akan penjelasan teknik dari Squat, Deadlift, Benchpress etc..

Spoiler for Starting Strenght
http://www.media*fire..com/view/?1nm5zc8ae4u2dw0


thank's.
updated di page 1 beer:
southernsun - 04/06/2012 03:41 PM
#190

Quote:
Original Posted By aditpsycho

5) Slow & Medium Carbs Pre Training

When you train, your body craves carbs. More specifically, your muscles rely on a mix of stored carbohydrates called glycogen. Glycogen is stored and located in muscles. The other source of carbs are those floating about the blood from a recent meal. The meal preceding your training ought to include slow digesting carbs or a combo of slow and fast acting carbs. Why? Natural carbs are burned slower which prevents you from 'crashing' during training. The body can use some of the slow burning carbs as fuel before cutting deep into its glycogen stores. Medium digesting carbs are also fine. Examples of medium digesting carbs are bananas, potatoes, brown rice, oranges, orange juice, and pasta. Do yourself a favour and avoid the refined carbs listed in #2 and #4. By rapidly burning, they can short circuit your energy by causing a surge & ultimately a drop in blood sugar levels, making you feel weak.


Nice banget artikelnya.
Btw gw baru tau kalo ternyata nasi merah itu itungannya medium yah, selama ini gw sangka slow. Hahahahaha...
dulwasi - 07/06/2012 01:57 PM
#191

bro sori nanya, tadi sempet baca untuk cardio fatburning dijaga dengan MHR 65-75%. Dan yang sering terjadi saking asiknya tritmil pas ngecek ternyata MHR lebih dari 75%.. apa yang harus dilakuin tetep dilanjutin atao brenti? jika seandainya jika dilanjutin apakah ada efek sampingnya??
noobies - 07/06/2012 02:59 PM
#192

Quote:
Original Posted By dulwasi
bro sori nanya, tadi sempet baca untuk cardio fatburning dijaga dengan MHR 65-75%. Dan yang sering terjadi saking asiknya tritmil pas ngecek ternyata MHR lebih dari 75%.. apa yang harus dilakuin tetep dilanjutin atao brenti? jika seandainya jika dilanjutin apakah ada efek sampingnya??


turunin speednya..
eyespoyus - 08/06/2012 02:49 PM
#193

gan, numpang tanya ya ini tentang alat fitness.. lagi nyari dah muter2 kemana2 belum dapet2...

atau mungkin karena udah gak keluar lagi yak..
ini gan penampakannya gan... ane kutip dari trit yang ane buat juga si gan... malus

Quote:
Original Posted By eyespoyus
Ingin beli alat fitness seperti dalam penampakan di bawah gan...
Gak tahu namanya jadi coba gambar seingetnya aja, karena terakhir pakai sektar tahunan yang lalu.
Ane ngrasa cocok banget pakai ni..
Mohon bantuan yang punya atau tahu informasinya...
Kondisi boleh second gan, asal masih bagus... beer:

berikut penampakannya gan... :
Quote:

Ensiklopedia Fitness Jilid 2, Penjelasan Mengenai Dasar² dan Istilah² Fitness


sorry gan kalau gambarnya kayak gitu.. mudah2an bisa menggambarkan keadaan sebenarnya.. hehehe...


mohon bantuannya gan.. thx... beer:

link lapakNyari Alat Fitness
coffeepuchino - 08/06/2012 09:08 PM
#194

Quote:
Original Posted By za-zero
Mau berbagi sedikit..
Ini buku bagus banget bagi mereka yang Beginner, Intermediate, maupun Advance.

Judulnya : Mark Rippetoe's Starting Strenght 2nd Edition

Buku berisi akan penjelasan teknik dari Squat, Deadlift, Benchpress etc..

Spoiler for Starting Strenght
http://www.media*fire..com/view/?1nm5zc8ae4u2dw0


Quote:
Original Posted By aditpsycho
thank's.
updated di page 1 beer:


Temporary unavailable itu gan
lucky290178 - 07/07/2012 12:44 PM
#195
sip
goood infonya
rendy.jr - 09/07/2012 04:31 PM
#196

bang momod, izin share, link bagus banget dan lengkap banget buat hidup sehat, bulking, cutting, nutrisi, dsb
http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet_%28WIP%29
dikasi sama tmen dari luar, bagus banget buat pemula!
mollaghostz - 23/07/2012 12:35 PM
#197

wah baru liat ini thread keren banget..

mohon bantuan dan info nya kalo untuk body weight di usia dini ada refenrensi ga?


thx bgtt
aladzifi - 24/07/2012 04:45 PM
#198

gan mau tanya..
ane newbie neeh soal fitness
pola latihan yg baik buat pemula yg gimana
apakah full body workout apa split routine?

ane mau gemukin badan juga, apa harus menggunakan pola latihan bulking
mohon bimbingannya
di3di - 01/08/2012 12:35 PM
#199

ijin bookmark gan, kebetulan ane baru mau fitness nih, takut malu aja nggak ngerti istilah yang berlaku di tempat fitnes.
Endl3 - 24/08/2012 02:21 PM
#200
Crossfit
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Home > LOEKELOE > FIT & HEALTHY LIFESTYLE > Fitness & Muscle Building > Ensiklopedia Fitness Jilid 2, Penjelasan Mengenai Dasar² dan Istilah² Fitness