12 de Abril, 2010
Artigos sobre o corredor descalço Christopher McDougall, autor de “Born to Run”, e sobre o povo ultra-maratonista Tarahumara do México
Autor: O Primitivo. Categoria: Corrida
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Artigos com tag ‘Tarahumara’
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Daily Apple (Mark Sisson)
- Forest Bathing
- A Different Perspective on Hypothyroidism
- Persistence Hunting in the Park
- Dust Mites, Off-Gassing and What to Do With Your Mattress
- Dear Mark: Acupuncture
- Weekend Link Love
- Cajun Blackened Chicken Livers with Lemon and Garlic
- A Primal Primer: Iodine
- A Visual Guide to Sea Vegetables
- A Primal Primer: Estrogen
The Fitness Spotlight (Mike O’Donnell & Scott Kustes)
- Big Things are Coming!
- Is Stopping Angiogenesis The Key To Stopping Cancer?
- Microalgae Oil: Is It For You?
- Best of the Past: How to Win the Mental Battle in Life
- What Zombies Can Teach You About Gaining Muscle
- Normal Blood pH: How Your Body Maintains It
- Facing Reality On Acidosis And Alkalosis
- Lessons From The Road
- Trainer Tells…More…About What I Have Learned in Health and Fitness
- KFC To Prevent Breast Cancer? Are You Clucking Serious?
Leangains (Martin Berkhan)
- Comments gone, here's why
- Leangains Meals
- Leangains vs The 30-Year Old Crisis
- 4 lbs of Meat and A Heineken
- The Secrets of Intermittent fasting
- 3 capsules), but I need to throw in a disclaimer here lest someone screws himself over. It would be best to start low to assess tolerance. Meltdown contains quite a few other ingredients that might make the effects stronger and more unpredictable versus straight yohimbine hcl (i.e., 5 capsules of Meltdown might be more potent than 15 mg of Y-HCL in terms of stimulatory effect and perhaps side effects).Important: Keep in mind that insulin negates the effects of yohimbine on alpha 2-receptor inhibition. Always take it in the fasted state and never between meals. Considering the half-life of yohimbine is very short (30 min), you can also experiment with more frequent dosing during the fast. For example, three dosages taken every second hour until your first meal. In that case I would probably not recommend starting with 0.2 mg/kg, since there will be a gradual buildup of the active compound. 0.15 mg/kg is a better starting point for multiple dosages in a relatively short time frame (every second hour).An 80 kg male could use the following schedule.7 AM: 12 mg yohimbine.9 AM: 12 mg yohimbine.9 AM-10 AM: 45 to 60 min walk.11 AM: 12 mg yohimbine.1 PM: Meal one.Another option: AlphaBurn. Pure yohimbine may lead to feelings of anxiety and even panic attacks in predisposed individuals. A better alternative can be found in Alpha Burn, and other supplements containing rauwolscine, which is a stereoisomer of yohimbine. Reg from Predator Nutrition recently sent me a box of these and I can vouch for it's psychoactive effects not being as rough as pure yohimbine. While it won't make you as jumpy and jittery as yohimbine, it seems to have a pretty potent appetite suppressive effect. If you consider buying this, see my supplement guide to obtain a code, exclusive to Leangains readers, that gets you 5% off any order from Predator Nutrition.4. Fasted Weight Training. Heavy weight training jacks up catecholamines very high and heavy training in the fasted state creates the most powerful response. Heavy training and fasting are both stressors to which the body responds with increased catecholamine output; in combination it seems the effect is synergistic. How can we combine everything mentioned up to this point and heavy weight training to facilitate stubborn fat loss? Like I've said in the past, I'm not a fan of using weight training as a means to create a calorie deficit. I also do not recommend training completely fasted, since that would be highly counterproductive to the anabolic response. But I've found a way around all this.Protocol needed: Fasted Training (see the Leangains Guide for details).We're going to assume that you're at the gym at 10 AM and break your fast at 12-1 PM.10 AM: Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase.10-11 AM: Weight Training: I suggest using a setup similar to reverse pyramid training, which is my favored approach. This is a high intensity, low volume setup. Keeping intensity high is key in order to reap the catecholamine-related benefits. Do 2-3 sets of 4-8 reps for compound movements and 1-2 sets of 8-10 reps for assistance movements (curls, triceps work, etc). Do no more than 5 movements per session.11-12 AM: When you're done, which should be in no more than an hour, insulin (which was temporarily elevated by the pre-workout BCAAs) will be back to fasted baseline again. Immediately take 0.2 mg yohimbine and do 30-45 min of steady state cardio; cycling, treadmill walking at 3-3.5 mph (slight incline optional), brisk walking outside, etc. The yohimbine will rapidly take effect.12-1 PM: Eat.5. Carb refeeds. Refeeding on high carb meals, with a low fat content, will boost leptin and kick up hormonal output and metabolic rate a notch. It may sound counter intuitive for those not familiar with this concept, but it may in fact be just what you need to get past a fat loss plateau, or to see fat loss in stubborn areas. Much can be written about this, but Mark Sisson recently wrote an easy layman's guide to carb refeeds that you might want to check out if you need a quick summary of the benefits.For a more thorough explanation of refeeds and leptin, I urge you to check out Lyle McDonald's excellent series on body weight regulation. There's plenty more on this topic on Lyle's site; just do a search for "refeeds", or "refeeding", and you'll be busy for hours.If you follow my approach, as I've laid out in the Leangains Guide, you will refeed after every weight training-session.Keep it simpleAs a final note, keep in mind that none of the above mentioned strategies are essential in order to get to your desired level of leanness, assuming that entails a ripped six-pack. I've gotten myself and several clients very lean without supplementation, cardio, and with fed state training.In the end, getting rid of stubborn fat comes down to patience. There's no "quick fix" solution. Only various strategies that may present some hard-to-define benefits in theory.When determining what strategies you can use (and this goes for any diet), first look at what you can implement into your daily routine with a minimum of added effort. Don't go out of your way to find advanced strategies that increase the perceived challenge of your diet. That's always a recipe for failure in the long term.">Intermittent Fasting and Stubborn Body Fat
- Malcolm Gladwell on Low Carb Diets
- Diet Mythology: Ancel Keys and The Fat Fallacy
- Fasted Training Boosts Endurance and Muscle Glycogen
- Gymboss Review
Eat Stop Eat (Brad Pilon)
- Fruit Makes You Fat
- How much food do fat people eat?
- Fasting could add 50 years to your life
- Weight Loss Supplement Advertising
- Lose weight by enjoying your food
- Good Foods, Bad Foods
- Anabolic Again Final Results
- Bodyweight Exercise to help your dead lift and squat
- Do you NEED to eat big to build Muscle?
- Longevity
Body Recomposition (Lyle McDonald)
- Protein Intake While Dieting – Q&A
- Exercise and Weight/Fat Loss: Part 2
- Exercise and Weight/Fat Loss: Part 1
- Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans – Research Review
- Training for General Health and Wellness – Q&A
- Fundamental Principles Versus Minor Details
- Training the Obese Beginner: Part 6
- Methods of Endurance Training: Results Part 4
- Methods of Endurance Training: Results Part 3
- Training the Obese Beginner: Part 5
begin to dig (MC)
- Vibram FiveFingers Bikila: Learning about the Name behind the Name & Fast Shoe Look
- Weights, TRX and Brad Pilon's Anabolic Again - fascia-listic
- Pressing Matters, Part II: Dan John's Overhead Press Template (for Gals especially) for a Bigger Press
- Exploring the Body with Books - kinesiology live and in colour
- Pressing Matters: a wee chat with Dan John
- The amazing shoulder - part 2: glenohumeral joint & muscles (yes rotator cuff too)
- the amazing engineering that is the shoulder, part 1: scapula and shoulder girdle
- Vacance - short break at b2d
- One less Rep - It's ok NOT to finish a set. Really. Less is hard but can be more
- 660 seconds (11 mins) of minimal resistance training = a HUGE difference for fat burning
Strength and Conditioning (Dave Draper)
- Gray Cook: Expanding on the Joint-by-Joint Approach, Part 3 of 3
- Gray Cook: Expanding on the Joint-by-Joint Approach, Part 2 of 3
- Expanding on the Joint-by-Joint Approach, by Gray Cook, Part 1 of 3
- The Joint-by-Joint Approach
- Heart Rate Training
- Why Muscles Cause Low Back Pain: Low back ilio/quads
- Glenn Pendlay
- Dennis Tinerino, RIP May 7, 2010
- Reifkind, Whitley, Reifkind Kettlebell Workshop
- Medical Science
Muscle Hack (Mark McManus)
- Targeted Hypertrophy Training – NEW Volume Cycle!
- Wow! 27% Body Fat To A Six-Pack! (Pics)
- Total Anabolism 3.0 – Frequently Asked Questions
- Total Anabolism 3.0 Is Here – Download Now!
- How To Do Barbell Squats
- How To Do Leg Presses
- How To Deadlift Properly
- How To Do Weighted Dips
- The McManus Tricep Pushdown!
- Cable Lateral Raise – Best Deltoid Exercise?
High Intensity Training (Drew Baye)
- Dynamic Exercise Order for Greater Strength and Size Gains
- High Intensity Nation Interviews Drew Baye
- Are You Training Hard Enough?
- The Myth of Core Stability
- The Ten Biggest Bodybuilding Mistakes
- American Council on Exercise Responds to Time Magazine Article
- How Many Calories Is Your Time Worth?
- American College of Sports Medicine Responds to Time Magazine article
- Time Magazine Says Exercise Won’t Make You Lose Weight
- Negative-Only Workout on Hybrid Machine
Conditioning Research (Chris)
- Competition - Body By Science: Question and Answer Book
- Wrist health - interesting video from Performance Menu
- Edinburgh Deep Tissue Massage
- Eat Fat
- There is no justification for a plant-only diet
- In general the diet is the problem.....
- Probiotics.....overhyped?
- Stretching....just makes you better at putting up with stretching
- Don't make me give up booze or eat more veggies!
- Massage post exercise
My Evolutionary Training (Prof. Steven Platek)
- USDA Releases new nutrition guidelines, but missed again....
- McDonalds recalls the wrong thing!
- Burden of Proof
- Another good idea for food/snack, in my mind...
- Nice Paleo dinner
- Improvisational cooking: Caveman style!
- You should be able to talk while working out? Really!?
- THIS is my sport!
- A sense of community at the GLOBO...?
- Intensity evokes remarks
Whole Health Source (Dr. Stephan Guyenet)
- Tropical Plant Fats: Coconut Oil, Part I
- China Study Problems of Interpretation
- Tropical Plant Fats: Palm Oil
- Interview with Jimmy Moore
- In Search of Traditional Asian Diets
- Low Micronutrient Intake may Contribute to Obesity
- New Layout
- Nitrate: a Protective Factor in Leafy Greens
- Fermented Grain Recipes from Around the World
- Does Red Wine Protect the Cardiovascular System?
Primal Wisdom (Don Matez)
- China Study Unveiled -- Not Supporting Veganism
- My Meals 7/2/10, 7/3/10, and 7/4/10
- My Strength Training 7/5/10
- Paleo Diet Relevant News Briefs
- Grain-fed beef healthier than grass-fed?
- My Strength Training 6/7/10
- Exercise and Fitness Buffer the Life-Shortening Effects of Psychological Stress
- My Strength Training 5/27/10
- Paleo Hip-Hop?
- My Strength Training 5/24/10
Free the Animal (Richard Nikoley)
- MovNat Day 4: Integrating and combining skills
- MovNat Day 3: Not Boot Camp
- MovNat Day 2: This aint no picnic
- MovNat Day 1
- MovNat; Summersville, West Virginia
- Primal Chili Dogs
- The China Study Smackdown Roundup
- T. Colin Campbell’s The China Study: Finally, Exhaustively Discredited
- My Workout Video #1
- More Barefoot Options
Feasting on Fitness (Kristy A.)
- What To Drink Part 1: What's Wrong with Juice?
- Sunshine of Your Love Part 7: Supplementation Source
- Sunshine of Your Love Part 6: Multitasking Your Needs
- Sunshine of Your Love Part 5: Toxicity
- Sunshine of Your Love Part 4: Supplementation
- Roasted Garlic Pesto
- Sunshine of Your Love Part 3: What is e-D-ible?
- Sunshine of Your Love Part 2: The D Factor
- Sunshine of Your Love Part 1: Safely Getting What You Need
- The Study Everyone Talks About: Part 2: The Ravaging Reviews
Animal Pharm (Dr. B.G.)
- Slaying of a Hypothesis
- Hans v. Luke (v. Princess Leia)
- Plants Produce Carbs From Air: Calvin Cycle
- Control Insulin, Control Cancer and Chronic Diseases
- Animal Amour and Metabolic Networks
- Celeb*tchy grrls know their vitamin D and Osteoporosis
- 'Woman Makers': Cry Like a Little Grrrl
- Crestor FAIL: JUPITER Busted
- Donald Miller MD: Sex and Death
- Okinawans: Hormones and Pork (again)
Heart Scan Blog (Dr. William Davis)
- What increases blood sugar more than wheat?
- China fiction?
- Carbohydrate-LDL double whammy
- To lose weight, prick your finger
- Iodine update
- Why haven't you heard about lipoprotein(a)?
- How to have a heart attack in 10 easy steps
- Life without Lipitor
- In search of wheat: Emmer
- In search of wheat: Another einkorn experience
Hyperlipid (Dr. Pedro Dobromylskyj)
- PPT and unreported side effects
- Polyp Prevention Trial and homocysteine
- More fighting talk
- Rimonabant and hemopressin
- Cholesterol hypothesis in 2010 part 2
- David Blaine and refeeding syndrome
- Folate and homocysteine
- Gwyneth Paltrow has osteopaenia
- Arteriosclerosis GAG and sudden death part two; the pictures
- Costa del Glasgow
Pesquisa
- Quantos estudos de intervenção existirão, de médio/longo prazo, colocando efectivamente à prova o azeite, comparativamente a outros óleos/ gorduras, no que respeita à doença cardiovascular?
- Vegetarian/vegan athletes and bodyduilders and the CHINA STUDY controversies, are plant protein diets as bad as carnivores believe they are?
- “State of Denial”, um relatório especial da Revista New Scientist, explorando as fronteiras ténues entre cepticismo e negacionismo
- “Ácidos Gordos são essenciais para as crianças”, por isso vamos dar-lhes muita margarina “saudável”, mais uma notícia da RTP onde não se mete uma para a caixa
- “Um desafio e uma resposta ao CHINA STUDY”, resposta do Dr. Colin Campbell publicada no Tynan, na sequência dos artigos-crítica do Raw Food SOS
- Cancro, algumas ideias dispersas sobre a sua abordagem alimentar e ao nível do estilo de vida
- RAW FOOD SOS sobre o China Study, estudo epidemiológico de suporte “científico” às dietas vegetarianas/ veganas debaixo de fortes críticas
- Confronto de dietas no Congresso da APNEP: dieta mediterrânica, dieta do paleolítico e dieta vegetariana
- Porque razão as notícias da televisão estão sempre erradas, sendo um factor permanente de desinformação em matérias de saúde e dieta?
- Entrevista com o super-treinador e ex-magrinho Steve Poynter, na revista Muscle & Strength
- Durianrider: Nice article! check out these sites www.pcrm.org www.thechinastudy.com Actually read the book! :) www.drmcdougall.com www.notmilk.com ALL
- angela: Você entendeu porque ele desaconselha o consumo de gorduras saturadas na presença da inflamação? Confesso que isso nunca ficou claro para mim...
- Carlos Monteiro: Caro primitivo, Gostaria de chamar sua atenção para um artigo publicado no meu blog apresentando 2 estudos do inicio do século passado mostrando q
Álbum fotográfico
Canibais e Reis
"As populações da Idade da Pedra tinham vidas mais saudáveis do que a maior parte do povo que surgiu imediatamente depois delas. Quanto a facilidades, como a boa alimentação, os divertimentos e os prazeres estéticos, os primitivos caçadores e recolectores de plantas gozavam de luxos que só os mais ricos dos nossos dias podem gozar" - Marvin Harris (1927-2001).