Moikka!
Elokuussa ilmestyy toinen kirjani, "Hämmästyttävää rasvanpolttoa ja lihaskasvua".
Kirjan ilmestyttyä, tälle sivulle tulee kirjan lähdeluettelo, mutta sitä ennen:
Haluatko parisataa sivua tällaista uutta, todella tehokasta tietoa (ja "hiljaista tietoa", jota et saa mistään muualta) siitä, miten poltat rasvaa, hankit lihaksia ennätysvauhtia ja elät terveellisesti? Ja yhden ala carte -annoksen hinnalla?
Jos vastasit "Kyllä!", NYT on aika toimia!
"Hämmästyttävää rasvanpolttoa ja lihaskasvua", ilmestyy 29.8.2024. HUOM! Ennakkotilaajana saat kirjan edullisemmin, aikaisemmin 22.8.2024 ja henkilökohtaisella signeerauksellani :)
Voit tilata kirjan Siltala kustantamon verkkokaupasta, linkki alla. Linkistä löydät myös kattavaa kuvausta kirjan sisällöstä! :)
https://www.siltalapublishing.fi/product/hammastyttavaa-rasvanpolttoa-ja-lihaskasvua-suomen-kokenein-treenari-paljastaa-salaisuutensa-signeerattu/
Mukavaa päivää!
Timo
Luku 1.
Aronne ym. 2021. Describing the Weight-Reduced State: Physiology, Behavior, and Interventions. 2021 Apr; 29(Suppl 1): S9–S24.
El Zayat 2019. Physiological process of fat loss. Bulletin of the National Research Centre volume 43, Article number: 208 (2019.
Spiegel ym. 2004. Leptin levels are dependent on sleep duration: Relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab. Nov;89(11):5762–71
Luku 2.
Heaselgrave ym. 2019. Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men. Int J Sports Physiol Perform. 2019 Mar 1;14(3):360-368
Schoenfeldt ym. 2019: Resistance Training Volume Enhances
Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019
Jan;51(1):94-103.
Borde ym. 2015. Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports Med. 2015 Dec;45(12):1693-720
Kassiano ym. 2023: Greater Gastrocnemius Muscle Hypertrophy
After Partial Range of Motion Training Performed at Long Muscle Lengths J
Strength Cond Res. Sep 1;37(9):1746-1753.
Kassiano ym. 2019: Which ROMs Lead to Rome? A Systematic
Review of the Effects of Range of Motion on Muscle Hypertrophy. J Strength Cond
Res. May 1;37(5):1135-1144
Korakakis ym. 2024: Optimizing Resistance Training Technique
to Maximize Muscle Hypertrophy: A Narrative Review. J Funct Morphol Kinesiol.
2024 Mar; 9(1): 9.
Kristiansen ym. 2023. Effects of Drop Sets on Skeletal
Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports Med Open. Jul
31;9(1):66
Wilk ym. 2021. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 51:1629–1650
Dolan ym. 2019. Muscular
Atrophy and Sarcopenia in the Elderly: Is There a Role for Creatine
Supplementation? Biomolecules. Oct 23;9(11):642.
Kreider ym. 2017.
International Society of Sports Nutrition position stand: safety and efficacy
of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports
Nutr. Jun 13:14:18
Prokopidis. 2023.
Effects of creatine supplementation on memory in healthy individuals: a
systematic review and meta-analysis of randomized controlled trials. Nutr Rev. Mar
10;81(4):416-427
Luku 3.
Promberger, M., & Marteau, T. M. (2013). When do
financial incentives reduce intrinsic motivation? Comparing behaviors studied
in psychological and economic literatures. Health Psychology. 32(9), 950-957.
Olander ym. 2013. What are the most effective techniques
in changing obese individuals’ physical activity self-efficacy and behaviour: a
systematic review and meta-analysis. International Journal of Behavioral
Nutrition and Physical Activity. Volume 10, Article number: 29
Stok ym. 2013. Don't tell me what I should do, but what others do: The influence of descriptive and injunctive peer norms on fruit consumption in adolescents. 14 February 2013
Luku 4.
Aragon ym. 2017. International society of sports nutrition position stand: Diets and body composition. J. Int. Soc. Sports Nutr.;14:16
Ashtry-Larky ym. 2022: Ketogenic diets, physical activity and body composition: a review. Br J Nutr. 28;127(12):1898-1920.
Long ym 2020: Comparison of dietary macronutrient patterns
of 14 popular named dietary programmes for weight and cardiovascular risk
factor reduction in adults: systematic review and network meta-analysis of
randomised trials. BMJ. Apr 1:
Volek ym. 2016. Volek J.S., Freidenreich D.J., Saenz C.,
Kunces L.J., Creighton B.C., Bartley J.M., Davitt P.M., Munoz C.X., Anderson
J.M., Maresh C.M., et al. Metabolic characteristics of keto-adapted
ultra-endurance runners. Metabolism.;65:100–110.
Weigle ym. 2005. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr 82, 41–48
Ge ym. 2020. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials. BMJ. Apr. 1.
Beaulieu ym. 2018. Homeostatic and non-homeostatic appetite
control along the spectrum of physical activity levels: An updated perspective.
Physiol Behav. 2018 Aug 1:192:23-29
Lillis ym. 2014. Acceptance and Commitment Therapy for weight control: Model, evidence, and future directions. J Contextual Behav Sci. 2014 Jan; 3(1): 1–7.
Nedeltcheva ym. 2010. Insufficient sleep undermines dietary
efforts to reduce adiposity. Ann Intern Med. 5;153(7):435–41
Spiegel ym. 2004. Leptin levels are dependent on sleep
duration: Relationships with sympathovagal balance, carbohydrate regulation,
cortisol, and thyrotropin. J Clin Endocrinol Metab. Nov;89(11):5762–71
Stich ym. 2022. The Potential Role of Sleep in Promoting a Healthy Body Composition: Underlying Mechanisms Determining Muscle, Fat, and Bone Mass and Their Association with Sleep. Neuroendocrinology (2022) 112 (7): 673–701.
Berryman ym. 2022. Testosterone status following short-term,
severe energy deficit is associated with fat-free mass loss in U.S. Marines.
Physiol Rep. Sep;10(18)
Machado ym. 2021. Weight Loss Through Bariatric Surgery in
Men Presents Beneficial Effects on Sexual Function, Symptoms of Testosterone
Deficiency, and Hormonal Profile. Sex Med 2021 Aug;9(4)
Leproult ym. 2011. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. Jun 1;305(21):2173–4.
Areta ym. 2014. Reduced resting skeletal muscle protein
synthesis is rescued by resistance exercise and protein ingestion following
short-term energy deficit. Am J Physiol Endocrinol Metab. 306:989–97.
Pasiakos ym. 2010. Acute energy deprivation affects skeletal
muscle protein synthesis and associated intracellular signaling proteins in
physically active adults. J Nutr.140:745–51.
Slater ym. 2019. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019; 6: 131.
del Poso Cruz. 2022. Association of Daily
Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the
UK. JAMA Neurology. Sept.
Erickson ym. 2011. Exercise training
increases size of hippocampus and improves memory. Proc Natl Acad Sci USA. Feb
15;108(7):3017-22
Jia ym.
2019. Effects of physical activity and exercise on the cognitive function of
patients with Alzheimer disease: a meta-analysisJul 2;19(1):181
Kloske ym.
2020. The Important Interface Between Apolipoprotein E and Neuroinflammation in
Alzheimer's Disease. Front. Immunol. Apr 30:11:754.
Moon ym.
2016. Running-Induced Systemic Cathepsin B Secretion Is Associated with Memory
Function. Cell Metabolism.
Ouquang ym. 2022. Effects of Aerobic
Exercise on Brain Age and Health in Older Adults: A Single-Arm Clinical Trial.
MedRxiv. June.
Stefaniak ym. 2022. Diet in the
Prevention of Alzheimer’s Disease: Current Knowledge and Future Research
Requirements. Nutrients. 2022 Nov; 14(21): 4564.
Jia ym. 2019. Effects of physical
activity and exercise on the cognitive function of patients with Alzheimer
disease: a meta-analysis.
Kolasinski y. 2020. 2019 American College of Rheumatology/Arthritis Foundation Guideline for the management of osteoarthritis of the hand, hip, and knee. Arthritis Care Res (Hoboken).72(2):149-162
Messier ym. 2021. Effect of High-Intensity Strength Training
on Knee Pain and Knee Joint Compressive Forces Among Adults With Knee
Osteoarthritis. JAMA. 2021 Feb 16; 325(7): 646–657
Hall ym. 2018. Knee extensor strength gains mediate symptom
improvement in knee osteoarthritis: secondary analysis of a randomised
controlled trial. Osteoarthritis Cartilage. 26(4):495-500
Singh ym. 1997. A randomized controlled trial of progressive
resistance training in depressed elders. J Gerontol A Biol Sci Med Sci.
1997;52(1)
Otterness ym. 1998. Exercise protects against articular
cartilage degeneration in the hamster. Arthritis Rheum. 1998;41(11):2068-2076.
Van den Hoogen ym. 1998. Loading-induced changes in synovial fluid affect cartilage metabolism. Br J Rheumatol. 1998;37(6):671-676
Rubino ym. 2022. Effect of Weekly
Subcutaneous Semaglutide vs Daily Liraglutide on Body Weight in Adults With
Overweight or Obesity Without Diabetes: The STEP 8 Randomized Clinical Trial.
JAMA.
. 2022 Jan 11;327(2):138-150
Weghuber ym. 2022. Once-Weekly
Semaglutide in Adolescents with Obesity. N Engl J Med. 2022 Dec 15; 387(24):
2245–2257.
Bhasin 1996: The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men. N Engl J Med. 1996 Jul 4;335(1):1-7
Hämäläinen P, Vehkavaara S ja Perheentupa
A. Terveen miehen anabolisten steroidien käyttö. Duodecim 2020;136:5–-12.