Hämmästyttävää rasvanpolttoa ja lihaskasvua -kirjan lähdeluettelo

 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.

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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)

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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.

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