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Pašreiz BMWPower skatās 185 viesi un 6 reģistrēti lietotāji.
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Tēma: Bokss / Kik-Bokss / Karate / Muay-Thai u.c. tuvcīņas
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| Say10 | |  Kopš: 26. Jan 2009
No: Dobele
Ziņojumi: 506
Braucu ar: E30, E90
| nu, faiteri, iesakat kā kickboxerim saglabāt vai mazliet uzaudzēt ķermeņa masu ja regulāri trenēju fizuhu, bet svars lēnām zūd, ja neko nedaru un dzeru alu-ir ok ar svaru, bet svars bez spēka nekas nav.! gribas darīt, ko vairāk par alus dzeršanu un ir jādara, vasara nāk 
tiek lietots, efektu nejūtu
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| fubuz | |  Kopš: 19. Dec 2003
No: Rīga
Ziņojumi: 5140
Braucu ar: trafic
| cik g dienā? | | Offline | | |
| Say10 | | Kopš: 26. Jan 2009
No: Dobele
Ziņojumi: 506
Braucu ar: E30, E90
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16 Feb 2011, 00:16:50 fubuz rakstīja:
cik g dienā?
~30 | | Offline | | |
| fubuz | | Kopš: 19. Dec 2003
No: Rīga
Ziņojumi: 5140
Braucu ar: trafic
| cik ilgi jau no vietas dzer? | | Offline | | |
| Say10 | | Kopš: 26. Jan 2009
No: Dobele
Ziņojumi: 506
Braucu ar: E30, E90
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16 Feb 2011, 00:20:31 fubuz rakstīja:
cik ilgi jau no vietas dzer?
čut vairāk pa mēnesi, tagad no viena čoma dabūju mazliet savādāku..bet tikuntā nav ticība viņiem! | | Offline | | |
| fubuz | | Kopš: 19. Dec 2003
No: Rīga
Ziņojumi: 5140
Braucu ar: trafic
| to draņķi vajag ciklēt. tjip 2 mēn on 1mēn off.
nopērc multivitamīnus.
tad var paniekoties ar kofeīnu, N.O.,
vai arī vnk sāc ēst.[ Šo ziņu laboja fubuz, 16 Feb 2011, 00:28:04 ] | | Offline | | |
| -ATAMAH- | | Kopš: 30. Dec 2005
No: Rīga
Ziņojumi: 5564
Braucu ar: zirgu
| Sestdien notik "SUPER FIGHT"
"ASHIHARA-KATARE (Imanta)" Vs "KYOKUSHIN"
Super fight notiks aiz Rigai kaut kada pilseta, no galva izkrita kadaa!  | | Offline | | |
| -ATAMAH- | | Kopš: 30. Dec 2005
No: Rīga
Ziņojumi: 5564
Braucu ar: zirgu
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16 Feb 2011, 00:46:10 -ATAMAH- rakstīja:
Sestdien notik "SUPER FIGHT"
"ASHIHARA-KATARE (Imanta)" Vs "KYOKUSHIN"
Super fight notiks aiz Rigai kaut kada pilseta, no galva izkrita kadaa!
Vot isuma kadas cinjas bus! --->
1) http://www.youtube.com/watch?v=btlYcC1l3lE
2) http://www.youtube.com/watch?v=ujMgPDUGYUs
3) http://www.youtube.com/watch?v=3FB8hPmsg28
Domaju jebkursh vares atbraukp paskatiit sinjas, ieeja bus vai 0.5Ls vai 1Ls!  | | Offline | | |
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| -ATAMAH- | | Kopš: 30. Dec 2005
No: Rīga
Ziņojumi: 5564
Braucu ar: zirgu
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16 Feb 2011, 00:57:47 -ATAMAH- rakstīja:
16 Feb 2011, 00:46:10 -ATAMAH- rakstīja:
Sestdien notik "SUPER FIGHT"
"ASHIHARA-KATARE (Imanta)" Vs "KYOKUSHIN"
Super fight notiks aiz Rigai kaut kada pilseta, no galva izkrita kadaa!
Vot isuma kadas cinjas bus! --->
1) http://www.youtube.com/watch?v=btlYcC1l3lE
2) http://www.youtube.com/watch?v=ujMgPDUGYUs
3) http://www.youtube.com/watch?v=3FB8hPmsg28
Domaju jebkursh vares atbraukp paskatiit sinjas, ieeja bus vai 0.5Ls vai 1Ls!
Cinjas notiks Kandavaa! | | Offline | | |
stuntman  | |  Kopš: 27. Apr 2006
Ziņojumi: 10587
Braucu ar: pumpi uz mežu
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16 Feb 2011, 00:16:10 Say10 rakstīja:
nu, faiteri, iesakat kā kickboxerim saglabāt vai mazliet uzaudzēt ķermeņa masu
Pirmoreiz dzirdu, ka kreatīns vien palīdzētu uzaudzēt masu! Tajā taču nav barības vielu!
Pēc visa spriežot, Tu esi tāds pats caurbira kā es, tātad bez kārtīga ogļhidrātu proķa (megamass u.tml.) masai citu variantu nav.
p.s. atturēšos ieteikt līdzekļus, kas palēnina vielmaiņu.
p.p.s. par šo tēmu daudz runāts "veselīga dzīvesveida" topsī  | | Offline | | |
| stuntman | | Kopš: 27. Apr 2006
Ziņojumi: 10587
Braucu ar: pumpi uz mežu
| Ne sūda. Ne reizi neesmu novērojis | | Offline | | |
| oose | | Kopš: 16. Dec 2006
Ziņojumi: 4190
Braucu ar:
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16 Feb 2011, 10:07:52 SteelRat rakstīja:
var piemeram atmest smekjeshanu, gandriz visi uzbarojas bik pec taa
tas vecenēm man šķiet ir izteiktāk | | Offline | | |
| Pomello | | Kopš: 02. Nov 2008
No: Zilupe
Ziņojumi: 227
Braucu ar: RX7
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16 Feb 2011, 10:12:36 oose rakstīja:
16 Feb 2011, 10:07:52 SteelRat rakstīja:
var piemeram atmest smekjeshanu, gandriz visi uzbarojas bik pec taa
tas vecenēm man šķiet ir izteiktāk
tas palidzes uzaudzet taukus | | Offline | | |
| Jelisejs | | Kopš: 11. Aug 2006
Ziņojumi: 366
Braucu ar:
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16 Feb 2011, 00:16:10 Say10 rakstīja:
nu, faiteri, iesakat kā kickboxerim saglabāt vai mazliet uzaudzēt ķermeņa masu ja regulāri trenēju fizuhu, bet svars lēnām zūd, ja neko nedaru un dzeru alu-ir ok ar svaru, bet svars bez spēka nekas nav.! gribas darīt, ko vairāk par alus dzeršanu un ir jādara, vasara nāk
Visticamākais nepareizi ēd. Bet nu kikboksa treniņi kā tādi arī nav orientēti uz masas pieaudzēšanu. Viss gan atkarīgs no tā, kāds tu uz viņiem sākumā atnāci.
Man piem. svars visu laiku turās ap 72 kg. 2-3 mēnešus lietojot kreatīna monohidrātu+beta alanīnu+papildus protīns un normāla barošanās un papildus svaru zāle uzaugu līdz 76. Te gan jāņem vērā, ka creatīns piesaista ūdeni muskuļos, tāpēc daļa no pieaugušās masas ir ūdens. Tad atmetu to visu, smagi treniņi un draņķīgāka ēsana nodzina svaru lejā.
Kas ir creatīns un ko tas dara var palasīt zemāk. Un optimāli ir loading fāzē (10 dienas) lietot pa 5g 2-3 reiz dienā, un pēc tam pietiek pa 5g 1-2 reiz dienā pēc treniņa. Tas gan atkarībā no tā kāda pašam būda - ja pats sver 100kg, tad vairāk...
__________
Why Does Creatine Work?
Improving muscle bioenergetics is one of the main ways creatine works, which I will elaborate on a bit here, and more in Part Three. One thing that occurs in your muscles from engaging in strength sports and resistance training is that you stimulate your type II muscle fibers to grow.
The type II muscle fibers are the ones that can get big in size and generate fast, strong muscle contractions; they can contract very fast to generate tremendous power, when compared to slow-twitch muscle fibers which contract a slower rate of speed.
For example, a 100 meter sprinter has big muscles to blast off of the starting line and run as fast as possible for a short distance. This takes big large, well conditioned fast-twitch muscles. Compare this to the marathon runner, who is faster then most people, but runs half as fast as the sprinter, but can do it for much longer.
This is because marathon runners have well conditioned their type I, slow-twitch muscle fibers, with very little type II muscle fiber development. Type I muscle fibers contract slower when compared to Type II muscle fibers, they also have the ability to keep contracting for longer periods of time, at this lower level of intensity.
Two Kinds Of Type II Muscle Fiber
But, there is more to this story to understand why and how creatine fits in to the big-strong muscle picture. There are at least two kinds of Type II muscle fibers, Type IIa and Type IIb. Type IIa muscle fibers are also called fast-twitch oxidative glycolytic, FOG for short. At this point you may be detecting a trend in muscle fiber terminology.
Exercise physiologists have classified these muscle fibers based on their ability to generate energy and muscle tissue contraction characteristics. Simply put, Type IIa muscle fibers have the ability to generate muscle contractions, which results in strength output over a certain period of time. The glycolytic and oxidative capacity of the Type IIa muscle cells can help produce energy to keep these strong, but not strongest, muscle contractions going for a sustained period of time.
Glycolytic refers to the splitting of glucose in the muscle fiber to create energy. Fast-twitch muscle fibers are able to split glucose very rapidly to help regenerate ATP quickly to sustain strong muscle contractions. Fast-twitch muscle fibers also contain high amounts of creatine and the high energy molecule phosphocreatine (PCr), also referred to as creatine phosphate (CP); note that the scientific community periodically changes terminology. Historically, scientists used the term creatine phosphate, but more recently they started to use phosphocreatine.
ATP: Energy's Currency!
If one has ever wondered just how we are able to summons the energy to perform a number of activities under a variety of conditions, the answer, in large part, is ATP. Without ATP, ones body would simply fail to function. Learn why...
[ Click here to learn more. ]
Now, Type IIb muscle fibers, called fast-twitch glycolytic (FG), are where creatine supplements have a major benefit. Type IIb muscle fibers are very large and they store plenty of ATP and PCr in their cellular fluid. This immediate chemical energy reservoir can be used to generate a tremendous muscle contraction of maximum effort energy for a few seconds, then as the reservoir of ATP & PCr gets depleted, the ability of the Type IIb muscles to generated maximum effort is reduced.
The muscle fiber then has to make new ATP from primarily glucose, which takes time, and fatigue eventually sets in. Type IIa, fast-twitch oxidative glycolytic muscle fibers also benefit from creatine supplementation.
Using Creatine To Load Up Muscle Fibers
So, for maximum, explosive muscle contractions you need two things, well developed Type IIa and IIb muscle fibers (which takes time and smart effort), and muscle fibers that are loaded up with a large supply of ready to use ATP and PCr. It is during these first seconds of all-out effort when the PCr (phosphocreatine) is used to make more ATP as fast as possible to keep the maximum effort going. However, eventually this immediate power-house of energy gets depleted, and the muscle's capacity to sustain all-out effort is reduced.
Taking creatine supplements results in loading up your all of your muscle fibers, in particular the Type IIb muscle fibers with phosphocreatine. This creatine loading gives your muscles ability to work harder and store more strength/power generating PCr. The net result is to stimulate faster gains in strength and muscle mass.
This is why creatine is best for strength and bodybuilding athletes, in order to promote Type II muscle fiber strength and size development progress. As you develop larger and better conditioned Type II muscle fibers, the benefits of taking a creatine monohydrate supplement will become even more important. It is this specific muscle development from progressive strength training and strength nutrition that needs to be customized to best accomplish your muscle fiber development goals. In addition to creatine, there are other supplements that can also maximize and improve this process, in different ways.
__________
Links: http://www.bodybuilding.com/fun/gastelu9.htm | | Offline | | |
| -ATAMAH- | | Kopš: 30. Dec 2005
No: Rīga
Ziņojumi: 5564
Braucu ar: zirgu
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16 Feb 2011, 02:43:45 -ATAMAH- rakstīja:
16 Feb 2011, 00:57:47 -ATAMAH- rakstīja:
16 Feb 2011, 00:46:10 -ATAMAH- rakstīja:
Sestdien notik "SUPER FIGHT"
"ASHIHARA-KATARE (Imanta)" Vs "KYOKUSHIN"
Super fight notiks aiz Rigai kaut kada pilseta, no galva izkrita kadaa!
Vot isuma kadas cinjas bus! --->
1) http://www.youtube.com/watch?v=btlYcC1l3lE
2) http://www.youtube.com/watch?v=ujMgPDUGYUs
3) http://www.youtube.com/watch?v=3FB8hPmsg28
Domaju jebkursh vares atbraukp paskatiit sinjas, ieeja bus vai 0.5Ls vai 1Ls!
Cinjas notiks Kandavaa!
Sakums 11:00! Iieeja bezmaksas! Rit uzrakstishu precizako adresu kur tas viss notiks!  | | Offline | | |
| rapido | |  Kopš: 03. Apr 2005
No: Rīga
Ziņojumi: 1679
Braucu ar:
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16 Feb 2011, 00:23:24 Say10 rakstīja:
16 Feb 2011, 00:20:31 fubuz rakstīja:
cik ilgi jau no vietas dzer?
čut vairāk pa mēnesi, tagad no viena čoma dabūju mazliet savādāku..bet tikuntā nav ticība viņiem!
kreatīns ir laba štelle, tikai izlasi kārtīgi lietošanas instrukciju. Cilājot svarus ļoti labi var just ka muskulis daudz ātrāk atpūsās pēc katra vingrinājuma, daudz labāk skābeklis nonāk muskulim, labāk apasiņojās vingrinājuma laikā. | | Offline | | |
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| Jelisejs | | Kopš: 11. Aug 2006
Ziņojumi: 366
Braucu ar:
| P.S.
Ja kas, tad parastais kreatīna monohidrāts ir vienīgais, kas ir vērts to, cik par viņu prasa pārdevēji.  Visi pārējie ir izdomāti lielāka piķa nokāšanai un efekts ir tieši tāds pats... | | Offline | | |
| Jelisejs | | Kopš: 11. Aug 2006
Ziņojumi: 366
Braucu ar:
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16 Feb 2011, 16:47:30 Elviss rakstīja:
sūda ķīmijas dzērāji, patstāvīgi treniņi un biežas ēdienreizes un viss ir kārtībā.
3.5 gadu laikā man ir 25kg masas pieaugums.
a to kreatīnu utt, uzbarotā masa pazūd uzreiz pēc to lietošanas beigām.
Nu nu - knigu ne cetal, no mnenie imeju! 
Nerunā muļķības. Nekur tā masa nepazūd, ja normāli barojies un trenējies tālāk. Kreatīns primāri ir spēka, eksplozivitātes palielināšanai, nevis masas audzētājs. Tās ir 2 dažādas lietas. Ar kreatīna palīdzību muskuļi var strādāt vairāk un ilgāk, kā arī atjaunojas labāk - sanāk efektīvāks treniņš. To lieto visi prof. sportisti, jo tas ir lēts, efektīvs, un nenodara ļaunumu veselībai. Nejaukt ar dopingu utt. Ja paklausās tevi, tad jau arī mākslīgie multivitamīni ir ķīmijas rīšana.
Rekur ir top 3 lietas, ko komplektā ar pareizu ēsanu un treniņiem iesaka cīņu sportā.
The Top 3 Performance Supplements for Combat Athletes
By David Barr
The original text can be found at Raise the Barr, here.
Combat athletes (CA’s) are unlike any other. Some sports force you into focusing on strength and size, while others emphasize endurance, power, and quickness. Of course the typical CA would laugh at this because it’s the only sport where you have to have all characteristics simply in order to compete. Throw in the ability to think quickly while your head is buzzing from that left hook you didn’t see coming, or the choke-induced absence of blood to your brain, and you’ve got an impressive diverse athlete.
It is with this diversity in mind I’ve decided to outline the Top 3 Supplements Series for combat athletes (the Core supplements can be found HERE). This is the second article in the series and is by no means a comprehensive or exclusive list –it merely covers those products that have been proven both in the field and in the lab (rare qualities indeed!). In short, it’s meant to answer the question: “Here I am, what do I use??”.Let’s get to it.
Disclaimer: This is intended to be an introductory guide to performance and as such is definitively limited in scope. Each supplement has many sub-articles to answer your specific questions, and there are always numerous Forum members who are willing to help you out. This is meant to be the second article in the supplement series, and these products are generally only used after the supplements in the Top 3 Core Supplements are in use. As always, proper diet and training are paramount, and only when these parameters are in place will the following supplements be optimally efficacious.
1. Creatine Monohydrate
What Does It Do? The archetypical performance supplement, creatine is likely the most impressive product to come out in the last 30 years. In addition to increasing muscle size, there’s an accompanying strength increase. Add on top of that the improvement in our ability to perform repeated maximal efforts, and you have one damn effective supplement. Creatine is also known to stimulate the process of muscle growth and repair (think recovery), which is why it scores so highly on The Anabolic Index scoring system.
Which Kind Should I Use?
There are different “types” of creatine on the market with rather fantastic claims about each of them. In spite of these claims, creatine monohydrate is the only creatine worth considering.
Does It Hurt My Kidneys/Liver?
Here are a lot of myths surrounding the safety of this supplement, which has been tested safe in several studies to date. For more information see: Creatine Controversy (FAQ)
Other Benefits
In addition to its performance enhancing benefits, creatine is also cheap, legal, and ubiquitously available. As if that weren’t enough, creatine may also possess health benefits, and even increase intelligence! Lastly, creatine supplementation may protect against the damage induced by concussions, as well as against dehydration.
How Is It Used?
Creatine is stored in muscles during a phase known as ‘loading’. This time of elevated creatine intake continues until muscles are maximally loaded, called saturation. Once saturation occurs, 3-5g are taken after training. The optional loading phase usually lasts ~10 days, and consists of 2, 5g doses a day.
Although some people prefer to cycle creatine (i.e. occasionally take a break from creatine supplementation for 2 months) there is no scientific evidence that this has any benefit. Of course, cycling doesn’t really hurt and some people swear by it.
Quick Tip: Research suggests that adding a little sodium and chloride to your creatine drink may enhance its uptake. The beauty is that this is easy enough to do with just a pinch of table salt! For more information about Creatine, see the following:
Creatine Controversy
Sherdog Creatine FAQ Thread
2. Beta Alanine
What Is It?
Beta Alanine (BA) is an amino acid supplement used by intensely-training athletes for enhanced performance.
What Does It Do?
BA allows us to maintain high levels of performance, even under conditions of prolonged intense activity. This not only means greater performance during competition, but it allows us to train harder thus inducing a greater stimulus for improvement. Although it is commonly felt that this exclusively helps our cardiovascular endurance, it can also help prolong both our muscular endurance and strength endurance. In other words, we can use our muscles more effectively by staving off fatigue.
How Does It Work?
By buffering (a.k.a. soaking up) acid that our muscles produce during intense activity, it allows our muscle to perform optimally for longer. It is this acid that is our major cause of fatigue –not an actual decrease in the amount of energy we have, as is commonly thought. It is worth noting that BA does not cause these adaptations by itself. Rather it combines with another amino acid to form a natural substance called carnosine in our muscles. It is these elevated carnosine levels that help our performance.
Do I Need Carnosine Or The Other Amino Acid?
It is far less expensive and just as efficacious to supplement with BA over carnosine. Also, studies show that additional amino acid supplementation is unnecessary for optimal BA effect.
What Else Can It Do?
Beta alanine may help with sleep when it is taken before bed. Additionally, BA may induce a tingling sensation in the extremities (hands, feet) when taken. In addition to many people enjoying this feeling, it is also a sign that the supplement is initially working.
How Do I Use It?
Like creatine monohydrate, BA is loaded for a period of weeks before decreasing to a maintenance dose. Commonly a total of 8g is used in divided doses for ~20 days. Once saturation is reached, 6g is used in divided doses.
Sherdog Exclusive Beta Alanine Article
3. Carnitine
What Is It?
Carnitine is a naturally occurring substance that has traditionally been marketed as a fat loss agent in the form of Acetyl-L-Carnitine.
What Does It Do?
Due to equivocal results, most people don’t generally use carnitine for fat loss anymore. Fortunately recent data have shown this supplement to potentially help with muscle growth, strength, and recovery.
How Does It Work?
Carntine has been shown to increase the number of receptors (aka docking sites) for the hormone testosterone in our muscle. Testosterone is an incredibly anabolic hormone, and more docking sites means that more of its signal can get into our cells. This means greater muscle growth/repair and strength through a completely natural means.
What Else Can It Do?
There is also potential for Carnitine to enhance recovery through improved muscle blood flow and neural recovery. Other possible benefits include aggression, acid buffering, and boosting natural testosterone levels, but detailing these impressive effects is beyond the scope of this article.
What Kind Should I Use?
There are several kinds of carnitine on the market although research shows that Carnitine-L-Tartrate (CLT) is the most bioavailable. This is also the kind that has been used exclusively in the testosterone receptor studies.
How Do I Use It?
CLT usually comes in capsule form and is widely available. A total of 1g is generally used in 2 divided doses throughout the day with carbohydrate-containing meals.
FAQ Shouldn’t [supplement x] be presented in this article?
The supplement you are looking for may be included in another part of this series. Otherwise…This series is limited to supplements with a proven track record through scientific evidence as well as “in the gym” testing. Although athletic supplements are ubiquitous, their efficacy is not.
About the Author
David Barr is widely recognized as an industry innovator, most recently for his work on developing The Anabolic Index. As a strength coach and scientist, he brings a unique perspective to the areas of diet, supplementation, and training. His research experience includes work for NASA at the Johnson Space Center, as well as studying the effect of protein on muscle growth. He holds certifications with the NSCA as well as USA Track and Field, and can be contacted through his website: Raise The Barr | | Offline | | |
| -ATAMAH- | | Kopš: 30. Dec 2005
No: Rīga
Ziņojumi: 5564
Braucu ar: zirgu
|
16 Feb 2011, 12:44:05 -ATAMAH- rakstīja:
16 Feb 2011, 02:43:45 -ATAMAH- rakstīja:
16 Feb 2011, 00:57:47 -ATAMAH- rakstīja:
16 Feb 2011, 00:46:10 -ATAMAH- rakstīja:
Sestdien notik "SUPER FIGHT"
"ASHIHARA-KATARE (Imanta)" Vs "KYOKUSHIN"
Super fight notiks aiz Rigai kaut kada pilseta, no galva izkrita kadaa!
Vot isuma kadas cinjas bus! --->
1) http://www.youtube.com/watch?v=btlYcC1l3lE
2) http://www.youtube.com/watch?v=ujMgPDUGYUs
3) http://www.youtube.com/watch?v=3FB8hPmsg28
Domaju jebkursh vares atbraukp paskatiit sinjas, ieeja bus vai 0.5Ls vai 1Ls!
Cinjas notiks Kandavaa!
Sakums 11:00! Iieeja bezmaksas! Rit uzrakstishu precizako adresu kur tas viss notiks!
Viss notiks:
Talsu iela 18, Kandava.
Sakums 11:00 | | Offline | | |
| rapido | | Kopš: 03. Apr 2005
No: Rīga
Ziņojumi: 1679
Braucu ar:
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16 Feb 2011, 16:47:30 Elviss rakstīja:
sūda ķīmijas dzērāji, patstāvīgi treniņi un biežas ēdienreizes un viss ir kārtībā.
3.5 gadu laikā man ir 25kg masas pieaugums.
a to kreatīnu utt, uzbarotā masa pazūd uzreiz pēc to lietošanas beigām.
nedzer to ķīmiju, neko nezini par to ķīmiju, bet viedoklis ir.. | | Offline | | |
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Moderatori: 968-jk, AV, AiwaShuraLLP, BigArchi, GirtzB, Lafter, PERFS, RVR, R_BERGS, SteelRat, VLD, linda, mrc, noisex, smudo
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