Lihaskasvu ja rasvanpoltto -kirjan lähteet

Kauan kyselty kirjani "Lihaskasvu ja rasvanpoltto" ilmestyy 15.11.2016. 

Kirjassa yhdistän tieteellisen tiedon yli 21 000 personal training -valmennuskerran kokemukseen. Lisäitetoja kirjasta ja tilauslinkin löydät täältä! Ensimmäinen painos on jo loppumaisillaan, kiitän syvään ja nöyrästi mielenkiinnostanne kirjaani kohtaan!

22.11.2016 HUOMIO! Tässä vielä TÄRKEÄ korjaus taittovaiheessa tapahtuneeseen kaavavakion muutokseen kirjan sivulla 42.! KLIKKAA JA LUE KORJAUS TÄÄLTÄ!

Kirjan lähdeluettelon löydät alta: 

Kappale 1.

Ahtiainen ym. 2016. Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages. Age. Feb;38(1):10.

 

Hubal ym. 2005. Variability in muscle size and strength gain after unilateral resistance training. Medicine and science in sport and exercise. Jun;37(6):964-72.

Kappale 2.

Elsangedy ym. 2016. Self-selected intensity, ratings of perceived exertion, and affective responses in sedentary male subjects during resistance training. Journal of physical therapy and science. Jun;28(6):1795-800

 

Fleck, SJ. Kraemer SJ. 2004. Designing Resistance Training Programs. Human Kinetics

Focht 2007. Perceived exertion and training load during self-selected and imposed-intensity resistance exercise in untrained women. Journal of strength and conditioning research. 21(1):183-7.

Mujika ym. 2001. Cardiorespiratory and metabolic characteristics of detraining in humans. Medicine and science in sport and exercise. 33(3):413-21

Mujika ym. 2001. Muscular characteristics of detraining in humans. Medicine and science in sport and exercise. ;33(8):1297-303.

Ploutz ym. 1994. Effect of resistance training on muscle use during exercise. Journal of applied physiology. 76(4):1675-81.

West, DWD & Phillips, SM. 2012. Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. European journal of applied physiology. 112(7). 2693-2702.

Kappale 4.

Donnelly ym. 1991. Diet and body composition. Effect of very low calorie diets and exercise. Sports Medicine. 12(4):237-49.

Fothergill 2016. Persistent metabolic adaptation 6 years after "The Biggest Loser" competition. Obesity(Silverspring) 24(8):1612-9.

Hansen ym. 2007. The effects of exercise training on fat-mass loss in obese patients during energy intake restriction. Sports Medicine. 37(1):31-46

Heden ym. 2011. One-set resistance training elevates energy expenditure for 72 h similar to three sets. European Journal of Applied Physiology. 11(3):477-484.

 

Levine ym. 2000. Energy expenditure of nonexercise activity. American Journal of Clinical Nutrition. 72:1451–4

Mäestu, J ym. 2010. Anabolic and catabolic hormones and energy balance of the male bodybuilders during the preparation for the competition. Journal of Strength and Conditioning Research. 24:4.

Mäestu J. ym. 2008. Increases in Ghrelin and decreases in leptin without altering adiponectin during extreme weigth loss in male competitive bodybuilders. Metabolism Clinical and Experimental. 57: 221-227.

Jeguier 2002. Leptin signaling, adiposity, and energy balance. Annals of New York academy af sciences. 2002 Jun;967:379-88.

Dulloo & Jacquet. 1998. Adaptive reduction in metabolic rate in response to food deprivation in response to food deprivation in humans: a role for fedback signals from fat stores. American Journal of Clinical Nutrition. 68.

Hartmann ym. 2007. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. American Journal of Clinical Nutrition. Aug;86(2):373-81.

Häkkinen ym. 2003. Neuromuscular adaptations during concurrent strength and endurance training versus strength training. Eur J Appl Physiol  89, 42–52.

Josse ym. 2011. Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of Nutrition. 141(9):1626-34.

Karavirta ym. 2011. Effects of combined endurance and strength training on muscle strength, power and hypertrophy in 40–67-year-old men. Scand J Med Sci Sports 21, 402–411.

Kraemer ym. 1999. Influence of exercise training on physiological and performance changes with weight loss in men. Medicine & Science in sport and exercise. 1999 Sep;31(9):1320-9.

Mediano ym. 2010. A randomized clinical trial of home-based exercise combined with a slight caloric restriction on obesity prevention among women. Preventive medicine. 51(3-4):247-52

Melanson 2009. When energy balance is maintained, exercise does not induce negative fat balance in lean sedentary, obese sedentary, or lean endurance-trained individuals. Journal of applied physiology. Dec;107(6):1847-56.

Paoli ym. 2011. Exercising Fasting or Fed to Enhance Fat Loss? Influence of Food Intake on Respiratory Ratio and Excess Postexercise Oxygen Consumption After a Bout of Endurance Training. International Journal of Sport Nutrition and Exercise Metabolism, 21, 2011, 48-54

 

Reinhardt ym. 2015. A Human Thrifty Phenotype Associated With Less Weight Loss During Caloric Restriction. Diabetes. Published ahead print 11.5.2015.


Tremblay ym. 1994. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43 (7): 814-818.

Kappale 5.

Acheson ym. 1988. Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. American journal of clinical nutrition. American journal of clinical nutrition: 240-7.

Alencar ym. 2015. Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet. Nutrition research. 35(5):375-83

Bangsbo ym. 1990. Anaerobic energy production and O2 energy deficit-dept during exhaustive exercise in humans. Journal of Physiology. Mar.422.

Boeing ym. 2012. Critical review: vegetables and fruit in the prevention of chronic diseases. European journal of nutrition.  51(6): 637–663

Cameron ym. 2010.  Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.  The british journal of nutrition. 103(8):1098-101

Helms, ER. 2014. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Apr;24(2):127-38.

Hoffman, JR. 1997. The relationship between aerobic fitness and recovery from high-intensity exercise in infantry soldiers. Military Medicine. Jul;162(7):484-8.

Hulsey ym. 2012. Comparison of Kettlebell swings and treadmill running on equivalent ratings of perceived exertion ratings. Journal of Strength and conditioning research. 26:5.

Micha ym. 2015. Global, regional and national consumption of major food groups in 1990 and 2010: a systematic analysis including 266 country-specific nutrition surveys worldwide. BMJ Open. 5:9.

Kappale 6.

Burtyn ym. 2007. Consistent self-monitoring of weight: a key component of successful weight loss maintenance. Obesity(Silver spring). 15(12):3091-6

Byrne, ym. 2012. Does metabolic compensation explain the majority of less-than-expected weight loss in obese adults during a short-term severe diet and exercise intervention? International journal of obesity. 36(11):1472-8.

Kalm ym. 2005. They Starved So That Others Be Better Fed: Remembering Ancel Keys and the Minnesota Experiment. The journal of nutrition. vol. 135 no. 6 1347-1352

Kemper ym. 2015. Anthropometric Injury Risk Factors in Elite-standard Youth Soccer. International journal of sports medicine. Nov;36(13):1112-7

Mäestu, J ym. 2010. Anabolic and catabolic hormones and energy balance of the male bodybuilders during the preparation for the competition. Journal of Strength and Conditioning Research. 24:4.

Obarzaneck ym. 1994. Resting metabolic rate of anorexia nervosa patients during weight gain. American journal of clinical nutrition. 60(5):666-75

Rosenbaum ym. 2003. Effects of experimental weight perturbation on skeletal muscle work efficiency in human subjects. Am J Physiol Regul Integr Comp Physiol. Jul;285(1):R183-92.

Rossow. 2013. Natural Bodybuilding Competition Preparation and Recovery: A 12-Month Case Study. International Journal of Sports Physiology and Performance, 2013, 8, 582-592.

Zheng ym. 2015. Self-weighing in weight management: a systematic literature review. Obesity(Silver spring). ;23(2):256-65

Kappale 7.

Acheson ym. 1988. Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. American journal of clinical nutrition. American journal of clinical nutrition: 240-7.

Nindl ym. 2000. Regional body composition chnages in women after 6 months of periodized physical training. Journal of Applien Physiology. Jun. 88(6). 2251-2259.

Pacanowski ym. 2015. Self-Weighing: Helpful or Harmful for Psychological Well-Being? A Review of the Literature. Current obesity reports. Mar;4(1):65-72.

Slentz ym. 2009. Exercise, Abdominal Obesity, Skeletal Muscle, and Metabolic Risk: Evidence for a Dose Response. Obesity. 17, S27–S33

 

Kappale 8.

American College of Sports Medicine position stand. 2009. Progression models in resistance training for healthy adults. 41(3):687-708

Balsamo ym. 2012. Exercise order affects the total training volume and the ratings of perceived exertion in response to a super-set resistance training session. International journal of general medicine. 5:123-7

Behm ym. 1993. Intended rather than actual movement velocity determines velocity-specific training response. Journal of applied physiology. Jan;74(1):359-68.

Compos ym. 2002. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. European journal of applied physiology. Nov;88(1-2):50-60

Churchward-Venne ym. 2015. There Are No Nonresponders to Resistance-Type Exercise Training in Older Men and Women. Journal of the American medical directors association. 1;16(5):400-11

Demling ym. 2000. 44(1):21-9.Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers. Annals of nutrition & metabolism.

Ebben ym. 2010. EMG analysis of concurrent activation potentiation. Medicine and science in sport and exercise. 42(3):556-62

Engner ym. 2013. A cellular memory mechanism aids overload hypertrophy in muscle long after an episodic exposure to anabolic steroids. Journal of Physiology. Dec 15; 591(Pt 24): 6221–6230

Escamilla ym. 1998. Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Medicine and Science in Sport and Exercise. Apr. 30:4.

Flann ym. 2011. Muscle damage and muscle remodeling: No pain, no gain?. Journal of experimental biology. 214: 674-679.

Fleck, SJ. Kraemer SJ. 2004. Designing Resistance Training Programs. Human Kinetics

Folland ym. 2001. Acute muscle damage as a stimulus for training-induced gains in strength. Medicine and science in sport & exercise. Jul. 33(7): 1200-5. 7

Garthe ym. 2011. Long-term effect of nutritional counselling on desired gain in body mass and lean body mass in elite athletes. Applied physiology, nutrition and metabolism. 36(4):547-54

Gundersen, K. 2016. Muscle memory and a new cellular model for muscle atrophy and hypertrophy. Journal of Experimental Biology. 219: 235-242.

Hackett ym. 2013. The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise. Journal of strength and conditioning research. 27(8):2338-45

Hortobagyi ym. 1985. Normal forces and myofibrillar disruption after repeated eccentric exercise. Journal of applied physiology. 84(2):492-8.

Hubal ym. 2008. Inflammatory gene changes associated with the repeated-bout effect. American Journal of Physiology. (vol. 294).

Jabekk ym. 2010. Resistance training in overweight women on ketokenic diet conserved lean body mass while reducing fat mass. Nutrition & Metabolism. 7:17.

Kujala ym. 1999. Future hospital care in a population-based series of twin pairs discordant for physical activity behavior. Am J public health. 89(12): 1869–1872

Narici ym. 1996. Human quadriceps cross-sectional area, torque and neural activation during 6 months strength training. Acta Physiologica Scandinavica. Jun 157(2). 

Popadic Gaceca ym. 2011. The validity of estimating triceps brachii volume from single MRI cross-sectional area before and after resistance training. Journal of Sports Science. Mar 29(6).

Rutherford OM ja Jones DA . 1986. The role of learning and coordination in strength training. European journal of applied physiology and occupational physiology 55:100–105.

Schultz E, Lipton BH (1982) Skeletal muscle satellite cells: Changes in proliferationpotential as a function of age. Mech Ageing Dev 20:377–383.

Schoenfeld, BJ. 2010. The mechanisms of muscle hypertrophy and their applications to resistance training. Journal of strength tand conditioning research. 24:10.

Scoenfeld, 2013. Is there a minimum intensity threshold for resistance training-induced hypertrophic adaptations? Sports Medicine. ;43(12):1279-88

Schoenfeld ym. 2016. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. Nov;46(11):1689-1697.

Staron ym. 1994. Skeletal muscle adaptations during early phase of heavy-resistance training in men and women. Journal of applied physiology. 76:1247-1255.

Treuth ym. 1985. Effects of strength training on total and regional body composition in older men. Journal of applied physiology. 77(2):614-20.

Wakahara ym. 2012. Relationship between muscle architecture and joint performance during concentric contractions in humans. Journal of applied biomechanics. 29(4):405-12

Wernbom ym. 2007. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine. ;37(3):225-64.

West, DWD & Phillips, SM. 2012. Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. European journal of applied physiology. 112(7). 2693-2702.

Willoughby ym 1993. The effects of mesocycle length weight training programs involving periodization and partially equated volumes on upper body and lower body strength. Journal of Strength and Conditioning Research. 7:2-8.¨

Wyss ym. 2016. Aerobic Fitness Level Affects Cardiovascular and Salivary Alpha Amylase Responses to Acute Psychosocial Stress. Sports Medicine. 2:33.

Kappale 9.

Abad ym. 2011. Combination of general and specific warm-ups improves leg-press one repetition maximum compared with specific warm-up in trained individuals. Journal of strength and conditioning research. ;25(8):2242-5.

Bullough ym. 1995. Interaction of acute changes in exercise energy expenditure and energy intake on resting metabolic rate. The American society of clinical nutrition.  3 473-481

Cermak NM ym. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr. 2012.

Davis ym. 2009. Caffeine and anaerobic performance: Ergogenic value and mechanism of action. Sports Medicine. 39 (10): 813-832.

Dias ym. 2016. The Influence of a Personal Trainer on Self-Selected Loading during Resistance Exercise. Journal of strength and conditioning research. Sep. 23.

He ym. 2013. Influence of vitamin D status on respiratory infection incidence and immune function during 4 months of winter training in endurance sport athletes. Exercise immunology review. 19:86-101

Horton ym. 1995. Fat and carbohydrate overfeeding in humans: different effects on energy storage. American journal of clinical nutrition. :19-29.

Hulmi JJ ym. 2016.The effects of whey protein with or without carbohydrates on resistance training adaptations. Journal of the international society of sports nutrition. Dec 16;12:48

Maki ym. 2009. Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults. Journal of nutrition. 139: 264–270.

Nagao ym. 2005. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. American journal of clinical nutrition. 81:122–9

Tod ym. 2003. 'Psyching-up' and muscular force production. Sports medicine. 33(1):47-58.

Wilson ym. 2013. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the international society of sports nutrition. 2;10(1):6

Kappale 10.

Barwood MJ ym. 2015. Improvement of 10 km time-trial cycling with motivational self-talk compared to neutral self-talk. International journal of sports performance and physiology. Mar. 10(2).

Blancfield ym. 2014. Talking yourself out of exhaustion: the effects of self-talk on endurance performance. Medicine & Science in Sports & Exercise. 2014;46(5):998-1007

Collins ym. 2016. Super Champions, Champions, and Almosts: Important Differences and Commonalities on the Rocky Road. Frontiers in Psychology. 11:6;2009.

DeVet ym. 2012. Ain't no mountain high enough? Setting high weight loss goals predict effort and short-term weight loss. Journal of Health Psychology. Aug.

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Gabriel ym. 2006. Neural adaptations to resistive exercise: mechanisms and recommendations for training practices. Sports medicine. 36(2):133-49

Gaufielf ym. 2008. Psychological effects of rapid weight loss and attitudes towards eating among professional jockeys. Journal of Sports Sciences, July 2008; 26(9): 877–883

Garthe ym.2011. Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes. International Journal of Sport Nutrition and Exercise Metabolism, 97-104

Gibson ym. 2007. Role of Self-Talk in awarness of physiological state and physical performance. Sports Medicine 37;12: 1029-44.

Hubal ym. 2008. Inflammatory gene changes associated with the repeated-bout effect. American Journal of Physiology. (vol. 294).

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Slimani ym. 2016. Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. Journal of sports science & medicine. 5;15(3):434-450

Kappale 12.

Hartmann ym. 2015. Short-term Periodization Models: Effects on Strength and Speed-strength Performance. Sports medicine. 45(10):1373-86.

Heden ym. 2011. One-set resistance training elevates energy expenditure for 72 h similar to three sets. European Journal of Applied Physiology. 11(3):477-484.

Kell 2011. The influence of periodized resistance training on strength changes in men and women. Journal of strength and conditioning research. 25(3):735-44.

Kraemer ym. 2002. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise. 34(2):364-80

Morton ym. 2010. Making the Weight: A Case Study From Professional Boxing. International Journal of Sport Nutrition and Exercise Metabolism, 2010, 20, 80-85.

Moteiro, AG ym. 2009. Nonlinear periodization maximizes strength gains in split resistance training routines. Journal of Stength and Conditioning Research. Jul;23(4):1321-6.

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Willoughby ym 1993. The effects of mesocycle length weight training programs involving periodization and partially equated volumes on upper body and lower body strength. Journal of Strength and Conditioning Research. 7:2-8.¨

Kappale 13.

Abidin ym. 2013. Prediction of vertical jump height from anthropometric factors in male and female martial arts athletes. Malays J Med Sci. 20(1):39–45.

Arrese ym. 2006. Skinfold thicknesses associated with distance running performance in highly trained runners. J Sports Sci. 24(1):69–76.

Baranaukas ym. 2011. SOME ASPECTS OF NUT

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Cureton ym. 1988. Muscle hypertrophy in men and women. Medicine and science in sports & exercise. 20: 338-344.

Focht 2007. Perceived exertion and training load during self-selected and imposed-intensity resistance exercise in untrained women. Journal of strength and conditioning research. 21(1):183-7.

Geiger ym. 2016. A weight-loss program adapted to the menstrual cycle increases weight loss in healthy, overweight, premenopausal women: a 6-mo randomized controlled trial. American journal of clinical nutrition. jun.

Hoffmann ym. 1979. Sex differences in strength. American journal of sports medicine. 7:265-267.

Huovinen ym. 2015. Body composition and power performance improved after weight reduction in male athletes without hampering hormonal balance. Journal of strength and conditioning research. 29(1):29-36.

Häkkinen ym. 1994. Serum hormones and strength development during strength training in mddle-aged and elderly males and females. Acta physiologica Scandinavia. 150:211-219.

Knechtle ym. 2011. Training volume and personal best time in marathon, not anthropometric parameters are associated with performance in male 100-km ultrarunners. J Strength Cond Res. 2010;24:604–609.

Knechtle ym. 2011. Anthropometric and training variables related to halfmarathon running performance in recreational female runners. Phys Sportsmed. 39(2):158–66.

Knechtle ym. 2011. Anthropometric and training variables related to halfmarathon running performance in recreational female runners. Phys Sportsmed.39(2):158–66.

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Lundsgaard ym. 2014. Gender differences in skeletal muscle substrate metabolism – molecular mechanisms and insulin sensitivity. Fronties in endocrinology. Nov.

Mero ym. 2010. Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the international society of sports nutrition. 7:4.

Mäestu, J ym. 2010. Anabolic and catabolic hormones and energy balance of the male bodybuilders during the preparation for the competition. Journal of Strength and Conditioning Research. 24:4.

Mäestu J. ym. 2008. Increases in Ghrelin and decreases in leptin without altering adiponectin during extreme weigth loss in male competitive bodybuilders. Metabolism Clinical and Experimental. 57: 221-227.

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Shephard 2000. Exercise and training in women, part 2. Influence of menstrual cycle and pregnancy on exercise responses. Canadian journal of applied physiology. 25:35-54.

Staron ym. 1994. Skeletal muscle adaptations during early phase of heavy-strength training in men and women. Journal of applied physiology. 76:1247-1255.

Stuempfle ym. 2003. Body composition relates poorly to performance tests in NCAA Division III football players. Journal of strength and conditioning research. 17(2):238-44

Sung ym. 2014. Effects of follicular versus luteal phase-based strength training in young women. SpringerPlus. 11;3:668.

Tanda ym. 2013. Marathon performance in relation to body fat percentage and training indices in recreational male runners. Open Access J Sports Med. 28;4:141–9.

Wilmore 1974. Alterations in strength, body composition, and atropometric measures consequent to a 10 week weight training program. Medicine ad science in sports. 6:133-138.

Wernbom ym. 2007. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine. ;37(3):225-64.