1 Vecchia Scuola Nuovo Corpo

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Un corpo nuovo con la vecchia  scuola è stato scritto per aiutarti ad ottenere un fisico, impressionante e sano con una dieta accurata e strategie di allenamento. L’allenamento e la dieta dimagrante possono essere attività impegnative, in ogni caso è caldamente consigliata consigliata una visita medica prima di iniziare. Si dovrà procedere con gli esercizi indicati, le strategie nutrizionali e routine a proprio rischio.

Foto di copertina di Steve e BeckyHolman Scattata da Michael Neveux

Modelli di copertina: Steve e BeckyHolman

Fotografia di Michael Neveux

Illustrazioni Illustrazioni di Larry Eklund

Copyright © 2012 Homebody Productions Tuttiidirittiriservati.

 Attenzione: Il materiale materiale in questo documento documento non può può essere riprodotto in alcuna sua parte o per intero, in alcuna maniera o forma senza il consenso scritto dell’editore.

Homebody Productions, P.O. Box 2800, Ventura, CA 93002

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SOMMARIO Introduzione.......................................................... Introduzione....................... ...................................................................... ....................................................................... ...........................................4 .......4 Prefazione................................................... Prefazione...................................................................................... ....................................................................... .......................................................8 ...................8 Capitolo 1 - Il Sistema F4X: Trasformare Trasformare il Grasso In Muscoli...........................................12 Capitolo 2 - L’Allenamento F4X DIMAGRISCI: 20 Minuti di Fiamma Ossidrica sul Girovita.....................................................16 Girovita.....................................................16 Capitolo 3 - Ringiovanimento Rin giovanimento delle Articolazioni : Salute Indolore...............................22 Indolore...............................22 Capitolo 4 - Essere Motivati: Promessa, Impegno, Cambiamento..................................26 Cambiamento..................................26 Capitolo 5 - Cardio Automatico F4X e la Chiave Dimenticata del Dimagrimento....30 Capitolo 6 - Sensazione Sen sazione di Trasformazione: Uscire dal Club dei Panzerotti.............................................. Panzerotti..............................................................................32 ................................32 Capitolo 7 - L’Allenamento Allenamento F4X FORMA: da Ciccia-a-Roccia ............................................36 Capitolo 8 - L’Allenamento FX$ con Manubrii: Soluzione isytantanea per un Nuovo Corpo da Casa..................................46 Casa..................................46 Capitolo 9 - Macchina per Dimagrire:Certezze Dimagrire:Cer tezze e Credenze Errate sulla dieta............56 Capitolo 10 - Mangia di Più, brucia i Grassi, Costruisci Muscoli.......................................60 Capitolo 11 - La Verità Sull’Alcol: Non Così Male Dopo Tutto................................ Tutto.................................................................... ..................................................69 ..............69 Capitolo 12 - I Tre Integratori Chiave per Passare da Grasso a Muscoloso..................71 Capitolo 13 - Q&A Un corpo nuovo con la vecchia scuola...............................................75 scuola...............................................75 Capitolo 14 - Allenamento Avanzato:

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INTRODUZIONE

Quando sei nel campo del fitness da molto tempo, come lo siamo stati noi, si inizia a credere di sapere tutto ed è a questo punto che si va in difficoltà. Non si deve mai smettere di imparare. La lezione ci è stata impartita un paio di anni fa quando abbiamo scoperto la chiave “segreta” per ottenere la forma perfetta velocemente, ma adesso stiamo anticipando troppo. Torniamo indietro di più di una decina d’anni. Uno dei più famosi istruttori di Hollywood degli anni ’60, ’70, e ’80 entrò nell’ufficio di IRON MAN, dove lavoravamo, stando alle voci aveva lavorato con Marilyn Monroe (non abbiamo mai verificato, ma sappiamo che era aumentata di peso stando all’articolo di Philippe Halsman esposto sulla parete dell’ufficio di Steve). Questo istruttore delle star aveva chiuso la sua celebre palestra di Hollywood ed era andato in una sorta di pensione, all’alba dei suoi ottant’anni, e passava di tanto in tanto per raccontarci degli aneddoti e a insegnarci le sue tecniche, i suoi esercizi e metodi, che stando al suo dire erano l’unico modo per ottenere dei risultati. Le sue teorie (abbiamo menzionato che era spesso sull’orlo della crisi di nervi?) avevano senso ma Steve, che era una Marilyn Monroe, senza personal trainer  sorta di autorità in ambito di allenamenti in quanto capo redattore di IRON MAN in carica, non prese il metodo, definito dall’istruttore della densità, troppo sul serio. Non sembrava sufficientemente intenso per funzionare.

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Questo era dovuto a tre fattori: 1) molti istruttori di successo e guru dell’allenamento elogiavano la sua efficacia, compreso un vincitore di un titolo di bodybuilding (ritirato a causa di un infortunio grave) 2) gli steroidi rendevano effettivi i risultati di questa preparazione stressante e faticosa 3) ego: soltanto i mollaccioni non andavano andavano in palestra a mostrare la loro forza. Il destino portò avanti il suo corso, l’istruttore leggendario morì (ci mancano molto le sue visite), e sua moglie chiese se poteva portare un po’ delle sue cose nel magazzino di IM. L’editore acconsentì e arrivarono attrezzi, trofei che l’istruttore aveva vinto, foto che teneva in palestra, scatole impolverate, libri e documenti d’archivio. L’ultima cosa ad arrivare fu anche la più interessante in quanto conteneva i metodi d’allenamento che usava per ottenere i risultati di cui tanto Tesoro sepolto. La parlava. chiave per una rapida trasformazione fisica è qui, scritta in manuali che erano vecchi di decenni.. --------->

 Mentre questo guru dell’allenamento era in vita non avevamo mai provato il suo metodo a base di pesi che prevedeva una fatica moderata dato che “sapevamo” che i risultati derivavano da sforzi più intensi.  A provare provare tutto ciò ciò avevamo dolori cronici, infortuni, spalle slogate, ginocchia distorte e schiene doloranti senza motivo. La cosa divertente era che il vecchio istruttore non aveva nessuno di questi problemi, anche se ottantenne. Tutto ciò fece riflettere molto Steve… Inizio ad estrarre dalla polvere annotazioni e routine del metodo di trasformazione usato dall’istruttore dall’istruttore per le star e i body builder di

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metodo dell’istruttore. dell’istruttore. Steve iniziò a sperimentare sperimentare in palestra alcune delle idee trovate tra le note impolverate, rivisitò i metodi in qualche punto, fece ulteriori ricerche e riempì le lacune con la scienza odierna. I risultati successivi furono incredibili. I pezzi combaciavano perfettamente e Steve capì esattamente come la sua versione, leggermente aggiornata del metodo dell’istruttore, dell’istruttore, funzionasse così velocemente. Questo metodo va ad agire su tutto il muscolo tramite uno stress cumulativo fino alla soglia di crescita, innescando una cascata ormonale che brucia i grassi come una fiamma ossidrica.

—————— Con protocollo Focus-4 Exercise, F4X  per comodità, comodità, il  metabolismo  metabolism oè  in funzione 24 24 ore al giorn0 7 giorni su 7 e i dolori alle  articolazioni  sono solo un ricordo  passato, in più più ci manteniamo  magri e in  piena forma  per tutto  l’anno.

I risultati di Steve erano i migliori che avesse mai ottenuto, dimagrendo e aumentando la massa muscolare con allenamenti più brevi e meno dolorosi. Becky iniziò ad usare lo stesso metodo e rimase scioccata dei progressi così rapidi. Non si trattava di un caso fortuito. Ci furono altre dimostrazioni, da studenti di 20 anni a signore ultracinquantenni e tutti parlavano dei grandi progressi senza stress alle giunture, anzi il dolore residuo spariva. Gli allenamenti duravano da 30 minuti ad un’ora, non di più. (L’istruttore promuoveva questi brevi allenamenti in quanto gli ormoni chiave potevano lavorare a pieno regime ¬e il metabolismo poteva agire al massimo). Con la nostra versione, che chiamiamo protocollo Focus-4 Exercise, F4X per comodità, il metabolismo è in funzione 24/7 e i dolori alle articolazioni sono solo un ricordo, in più ci manteniamo magri e in piena forma per tutto l’anno. Abbiamo entrambi più di 50 anni e siamo pieni di vita. L’unico rimpianto è non aver scoperto il sistema F4X prima, ma ora possiamo condividerlo con te. L’allenamento per perder peso è un’attività miracolosa e il metodo F4X per rimodellare il corpo è l’ultima frontiera per bruciare i grassi, costruire i muscoli, ottenere benefici contro l’invecchiamento tramite allenamenti rapidi, sicuri e salutari. Tuttavia stiamo continuando ad imparare e a rifinire il nostro lavoro.  Abbiamo un debito di gratitudine gratitudine con Vince Gironda, Gironda, l’eccentrico l’eccentrico istruttore delle star, perché il suo metodo è stato la scintilla che ci ha salvato dall’abbandonare gli allenamenti e da possibili incubi ortopedici in età avanzata, dovuti ad eccessivo esercizio con pesi.

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F4X

Il Sistema F4X Modellante Ringiovanente Per Uomo e Donna

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PREFAZIONE

Guardati intorno. Perché ci sono così tante persone in pessima forma? Il problema per la maggior parte di loro è il tempo. Più invecchiamo, più il tempo sembra correre o almeno così pare. Semplicemente non ne rimane abbastanza per migliorare il corpo tramite l’esercizio fisico salutare. (Non lasciarti spaventare dalle parole; non ne serve tanto come pensi e la maggior parte delle persone lo fanno male e per troppo tempo).

Steve.

Ti mostreremo che c’è tempo, che si può far tornare indietro l’orologio e adesso è il momento giusto! Dovrai abbandonare le false credenze e iniziare ad agire, tramite un metodo efficace ed accurato. Qui entra in campo il sistema F4X. Come vedrai non richiede molto tempo in palestra o diete complicate (potrai mangiare spesso quello che desideri). Si tratta di diventare più forti, più in forma, osiamo dire impressionanti e indipendenti per tutta la durata della vita con un piano semplice, una dieta facile da applicare e allenamenti settimanali, brevi e accurati del metodo F4X, da svolgere in palestra o a casa. Presto ti sentirai più sano e con un fisico incredibile, da far rimanere tutti sbigottiti. La tua età non conta.

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Recentemente è scomparso all’età di 96 anni, ma è stato energico e dinamico fino alla fine, facendo pubblicità e comparse, una persona davvero incredibile. Il segreto della sua lunga vita? Mangiare correttamente e fare esercizio, era un vero cultore del fisico e aveva passione per la vita grazie alla sua mente e al suo corpo. Dovrebbe essere ovvio che, quando ci si sente bene anche la passione per la vita stessa aumenta. Jack è la prova di questo. La passione per la vita è direttamente collegata con la felicità. Puoi raddoppiare, triplicare questo quoziente di felicità se sei in salute, in forma fisica e muscoloso. Muscoloso? Sì! Non lasciare che la parola ti spaventi, specialmente se sei una donna, anche le donne hanno bisogno di muscoli per avere un corpo femminile e in salute. (Becky ne è esempio). Quindi, che tu sia uomo o donna, i muscoli ti aiutano a sentirti e ad essere più giovane, avere meno problemi di salute e a rimanere indipendente per la durata della vita. (Nessuno vuole essere un peso per i propri cari in futuro, quindi inizia a prenderti cura di te stesso ora). Secondo Henry Lodge, M.D., in YoungerNextYear, “In assenza di segnali di crescita il corpo e la mente decadono e così si “invecchia”. Quindi come ci si mantiene lontani dall’invecchiamento? dall’invecchiamento? Cambiando i segnali che mandiamo al corpo. La chiave per respingere il decadimento è l’esercizio quotidiano, l’impegno emozionale, una nutrizione adeguata e un attaccamento forte alla vita. Si inizia dall’esercizio.” dall’esercizio.”

Jack LaLanne, 95 anni, nella sua palestra di casa.

Una colonna portante del segnale d crescita è la stimolazione a “costruire muscoli” e, come abbiamo detto, si applica anche alle donne. Becky è la prova che le donne si devo allenare come gli uomini, impegnarsi a costruire

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(il capitolo 14 parla di allenamento avanzato se sei interessato); comunque il fisico femminile acquisterà forma e snellezza, quindi non ti arrovellare per costruire costruire un “fisico”. Più muscoli ti garantiranno un corpo di cui essere fieri, più fiducia, controllo nella vita quotidiana negli affari e a scuola, oltre a rimuovere l’imbarazzo di svestirsi in piscina. Avrai la sensazione di “poter conquistare tutto”. Saranno di aiuto anche nel rimuovere rimuovere i grassi, un ulteriore motivo per fare si che i muscoli conducano a un corpo più in forma e salutare. I muscoli sono un tessuto vitale e attivano il metabolismo. Riducono la resistenza all’insulina, diminuendo il bisogno di ormoni regolatori del livello di zuccheri e di immagazzinamento dei grassi, una cosa molto positiva. Una migliore recettività recettività all’insulina fortifica contro il diabete e altre malattie infiammatorie, cancro incluso. Questo è il motivo che spinge il Dottor Lodge a dire che si sta rispondendo rispondendo al “decadimento”, “decadimento”, rappresentato dalle patologie. In più, il nostro programma di allenamento F4X per costruire muscoli aiuta il sistema cardiovascolare. cardiovascolare. Il tutto è possibile tramite l’utilizzo di pesi moderati, che non comportino fratture o infortuni da sollevamento, con poche sessioni di allenamento a settimana. Il nostro sistema F4X ricostruisce le articolazioni anziché

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è un ormone anti invecchiamento che accresce la capacità di costruire i muscoli e bruciare i grassi antiestetici, amplifican la forza di altri ormoni come il testosterone (importante anche per le donne); rivitalizza e aumenta l’impulso sessuale; rinforza i tendini e i legamenti prevenendo infortuni, ringiovanisce la pelle e la sua elasticità, accresce lo spessore dei capelli e la loro lucentezza, fortifica il sistema immunitario. In altre parole apparirai e ti sentirai in maniera incredibile. Wow! Un sacco di ottime ragioni per iniziare il tuo percorso con l’ormone della crescita. Pronto a iniziare? Smettiamo di decadere e iniziamo a crescere con F4X. -Steve and Becky Holman Steve and BeckyHolman sono sposati da 27 anni. Steve ha iniziato il sollevamento pesi a 15 anni per aumentare i suoi 53 kg e da allora non ha più smesso (più di 35 anni). Becky ha sempre lavorato fino a 30 anni quando ha iniziato ad accudire le sue due figlie. A 40 anni era diventata sovrappeso e ha iniziato un’azione radicale per tornare in forma in pochi mesi. Attualmente contribuisce contribuisce regolarmente con articoli a base nutrizionale per la rivista IRON MAN  e  e Steve è stato editore capo di IM per più di 25 anni. Ha scritto più di 20 libri sul bodybuilding, allenamento con pesi e nutrizione, e ha firmato centinaia di articoli sulla costruzione di muscoli e sul bruciare grassi. Il suo blog “Built for Life” è accessibile dal sito IronManMagazine.com . Steve ha intervistato molte stelle del fisico, tra cui  Arnold Schwarzenegger Schwarzenegger,, Cory Everson, Everson, Tom Tom Platz e Lee Lee Labrada. I suoi libri sul bodybuilding sono disponibili su  X-Rep.com e X-traordinaryW  X-traordinaryWorkouts.com orkouts.com..

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CAPITOLO 1

Il Sistema F4X™ Trasformare rasformare il Grasso in Muscoli

Non è più il caso di girarci tanto intorno; cos’è il sistema F4X? Si tratta di un metodo di allenamento derivato da un sistema che era andato perduto e che se ne stava a prendere polvere. Il motivo per il quale è stato messo da parte è che gran parte degli istruttori si basavano su allenamenti usura-articolazioni. usura-articolazioni.  Andando in palestra si può notare notare come parte delle persone usi strumenti leggeri e riposanti o rischino l’infortunio con altri troppo pesanti. Contrariamente Contrariamente alle credenze credenze popolari, i pesi maggiori, spaccaossa, non sono necessari per

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F4X è semplice da capire: diciamo che stai facendo i bicipiti. Prendi un peso con il quale puoi fare circa 15 ripetizioni, ma fanne soltanto 10. Facile. Riposa 35 secondi poi altre 10, fino a raggiungere il numero di serie totali. Sembra facile, e per il primo paio di serie lo è, ma continuando, la fatica colpirà il muscolo coinvolto, in questo caso il bicipite. Nelle ultime serie ti sentirai stanco, i muscoli saranno doloranti per l’acido lattico e il respiro respiro si farà rapido (effetto cardio). Il sangue affluirà ai muscoli, migliorando la circolazione già dopo le prime serie. Il numero di esercizi consigliato per ogni gruppo di muscoli varia a seconda degli obiettivi preposti, ma si ottengono i benefici da grasso a muscoli con 10 minuti per parte del corpo per un totale da 30 a 45 minuti. Questo farà crescere i muscoli, produrrà il GH e brucierà i grassi velocemente.

—————— Il GH avvia una crescita Con F4X si arriva alla maggior parte delle fibre muscolari dopo quattro serie per via della fatica accumulata. Allenerai entrambi i lati di queste fibre  muscolare con un incredibile crescita muscolare e l’effetto brucia grassi, mantenendo veritiera, permette l’ormone GH a pieno regime. di bruciare i  grassi e innesca innesca Le fibre muscolari alle quali si vuole accedere sono costituite da due una cascata componenti principali: principali: il sarcoplasma sarcoplasma e le miofibrille. Le miofibrille sono

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In termini semplici le miofibrille vengono sollecitate per enfatizzare enfatizzare la forza, mentre il sarcoplasma viene chiamato in causa per l’espansione muscolare ed entrambi contribuiscono a rendere il muscolo più voluminoso e forte. Inoltre, entrambi agiscono per bruciare il grasso corporeo e farti diventare magro. Andare ad agire su entrambi è importante per risultati rapidi. Come abbiamo indicato in precedenza precedenza il liquido del sarcoplasma contiene i mitocondri, dove il grasso viene bruciato. Ovviamente sono fondamentali per diventare e restare magri. Con ripetizioni di 40 secondi circa e con pause più brevi tra esse, si agisce su questa “zona” della fibra e si fortificano queste fornaci brucia grassi intracellulari. Starai riavviando queste macchine dimagranti!

—————— Mentre ti stai  riposando dall’allenamento  il corpo continuerà a  bruciare grassi grassi

I 40 secondi di tensione e le pause più brevi tra le serie producono maggior azione muscolare, la chiave per produrre l’ormone della crescita.  Abbiamo già parlato parlato dei prodigiosi prodigiosi effetti effetti del GH; ricorda ricorda che il muscolo in in azione fa partire l’ormone. (Can J ApplPhysio. 22:244-255; 1997)  Adesso che le miofibrille sono impegnate, impegnate, un peso peso sufficiente sufficiente per infliggere loro un piccolo trauma è fondamental f ondamentale. e. Questo trauma è rappresentato da micro lacerazioni (indolenzimento) che richiedono energia per essere riparate. Il corpo ripara questi piccoli “danni” in qualche giorno,

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Il Metodo F4X  Serei 1: Prendi un peso con il quale puoi fare 15 ripetizioni, ma fanne soltanto 10 (non sforzare a questo punto).

• Riposa da 30 a 40 secondi. Serei2: Fai altre 10 ripetizioni con lo stesso peso.

• Riposa da 30 a 40 secondi. Serei3: Fai altre 10 ripetizioni con lo stesso peso.

• Riposa da 30 a 40 secondi.  Serei4: Fai quante più ripetizioni possibili, finché non sei più

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CAPITOLO 2

L’Allenamento ’Allenamento F4X F4X DIMAGRISCI DIMAGRISCI 20 Minuti di Fiamma Ossidrica sul Girovita

Se non hai mai fatto sollevamento pesi finora, o se è da un po’ che non lo fai, dovrai ripartire con calma. Non lasciare che l’impazienza e il troppo entusiasmo rovinino tutto. Affaticarsi troppo non è divertente e ha fatto mollare molte persone prima che la magia avvenga; non hanno mai ottenuto la magnifica trasformazione trasformazione del loro corpo.

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Se desideri una crescita e un aumento di forza come effetto secondario, dovrai far durare le tue serie40 secondi. Un secondo di sollevamento e tre di abbassamento abbassamento per 10 ripetizioni e arriverai al risultato. Nessuna delle tue sereidovrebbe essere troppo impegnativa all’inizio. La decima ripetizione alla seconda serie dovrebbe essere impegnativa non un’impresa. un’impresa. Se senti che sta diventando troppo impegnativo, fermati. Con l’Allenamento F4X DIMAGRISCI lavorerai tre giorni alla settimana, lunedì, mercoledì e venerdì con esercizi basilari per ogni allenamento. Questa manciata di movimenti alleneranno la maggior parte dei muscoli del corpo.

—————— Lavorerai per tre giorni alla

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 Allenamento F4X F4X DIMAGRISCI DIMAGRISCI Lunedì, Mercoledì e Venerdì

1Squat. 2 Panca inclinata-> o panca piana (bilanciere o manubri)

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Consigli Allenamento F4X DIMAGRISCI 1) Progressione iniziale… Settimane 1 e 2: Fai due serie per ogni esercizio, in maniera tranquilla. Riposa da 45 a 60 secondi tra di essi. Settimane 3 e 4: Inizia con tre serie per esercizio, 40 secondi di riposo tra loro, e spingi l’ultima serie oltre il limite muscolare, fino a non riuscire più a fare un’ulteriore ripetizione in forma perfetta. Settimana 5: Puoi iniziare con quattro serie per esercizio portando l’ultima serie fino oltre il limite muscolare. Se senti che quattro sono troppe puoi tornare a tre per il tempo che ritieni necessario.

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 A: No, dovresti proseguire con continuità da un braccio all’altro. Mentre un lato lavora l’altro riposa, in ogni caso potrebbe essere un po’ più faticoso del solito portando però maggiori benefici cardiovascolari. Q: So di dover riposare per 35 secondi tra le serie dello stesso

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Q: Se non avessi accesso a dei manubri o a una panca? Posso fare qualcosa a casa senza tale equipaggiamento?  A: Se sei un principiante puoi eseguire gli squat prendendo una sedia come bilanciamento. Seguendo il protocollo F4X, con 35 secondi di riposo tra le serie e con la cadenza un secondo di sollevamento e tre di abbassamento. Utilizza anche il muro. Per le flessioni è importante iniziare appoggiandosi a un muro; sempre usando il metodo F4X…

1) 2)

Squatliberi - sedia come bilanciamento bilanciamento Spingere il muro - per le flessioni appoggiarsi al muro

Per le flessioni si arriverà in breve tempo a poter eseguire anche quelle

—————— Il sistema F4X è perfetto

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CAPITOLO 3

Ringiovanimento delle

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Inoltre è importante ricordare che l’esercizio è la chiave per la circolazione sanguigna efficace alle articolazioni, che vengono così rinforzate e stabilizzate intorno ai muscoli. Che tu ci creda o no, questo risulta fondamentale col passare del

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Essere Motivati: Promessa,

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Insulina e Invecchiamento Ecco un altro dato di fatto: frequenti picchi di insulina sono stati collegati a forme di invecchiamento precoce. L’insulina ti invecchia più velocemente (scommetto che adesso abbiamo la tua attenzione). CynthiaKenyon, CynthiaKenyon, Ph.D., dell’Università della California a San Francisco, ha recentemente introdotto uno studio genetico sulle aspettative di vita. Come riportato nel marzo/aprile del 2011 nel WellBeing Journal, Kenyon e colleghi hanno dimostrato con i verme di terra C. elegans, la presenza di due geni che portano alla longevità e giovinezza.

—————— I ricercator ricercatorii  hanno determinato che ci sono  maniere per disattivare il  gene Macabro Macabro Mietitore… Il  primo passo passo è quello di evitare pasti  abbondantii  abbondant e carboidrat carboidratii  semplici, che  producono  producon o eccessi di  insulina.

Il primo è stato nominato “Dolci Sedici” perché faceva comportare anche i vecchi vermi come giovani. Il verme solitamente muore dopo 20 giorni di vita, ma manipolando questo gene si è riuscito a farli sopravvivere sei, sette volte di più, l’equivalente umano di 450 anni. Wow! Kenyon disse,:”Il gene promuove la produzione di composti che fanno si che la pelle e i muscoli funzionino correttamente, correttamente, e il sistema immunitario diventa più attivo”. Un secondo gene, chiamato “Macabro Mietitore”, disattiva il Dolci Sedici e accelera il processo di invecchiamento. Una delle cose più interessanti scoperte era che l’insulina aiutava ad attivare il gene Macabro Mietitore, un’ulteriore ragione per minimizzare la produzione di insulina. Da queste scoperte i ricercatori hanno determinato che ci sono maniere per disattivare il gene Macabro Mietitore senza ricorrere alla ricombinazione genica. Dato che è attivato dall’insulina dall’insulina il primo passo è quello di evitare pasti abbondanti e carboidrati semplici, che producono eccessi di insulina. Si ha bisogno inoltre di fare esercizio, per incrementare la sensibilità del corpo all’insulina, diminuendo la glicemia si diminuisce lo stress pancreatico (il pancreas produce insulina). L’esercizio rinforza anche il sistema immunitario. Il rapporto tra bassi livelli di insulina e longevità può essere il motivo per il quale i diabetici hanno di solito aspettative di vita più basse, richiedendo richiedendo infatti frequenti iniezioni di insulina che potrebbero attivare il gene Macabro Mietitore. Il momento giusto per usare un carico di insulina è dopo l’allenamento. Gli studi mostrano che nel post allenamento essa conduce i carboidrati ai muscoli e non alle cellule grasse. Come abbiamo già spiegato il sollevamento sollevamento pesi consuma una grande quantità di glicogeno. Mangiare qualche carboidrato veloce (zucchero) subito dopol’allenamento permette all’insulina di ristabilire la presenza di glicogeno nel posto giusto e in maniera efficiente. efficiente. Il momento perfetto per

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Il quantitativo di carboidrati post allenamento può essere variabile. Steve può consumarne 60 grammi senza effetti negativi, Becky 40 grammi. La dieta che abbiamo costruito a John ne prevede 20 grammi perché lui è più sensibile ai carboidrati. Tutti aggiungiamo proteine per assicurarci di costruire quanti più muscoli per ogni sessione.Stiamo parlando di quello che facciamo solitamente, quindi saremo più specifici. Ricordati che il peso forma di Steve è di circa 90 chili, Becky pesa 62-63 chili e John intorno ai 95 chili. Quindi ecco le regole: • • • •

Molti piccoli pasti divisi tra loro Proteine in ognuno di essi Grassi per circa il 25- 30% delle calorie Quantità di carboidrati e proteine molto simili tra loro

Per essere più magri, i carboidrati possono essere ridotti gradualmente nel corso del tempo. Per esempio, quando Steve vuole essere il più magro possibile rinuncia al succo d’arancia alla mattina, al vino alla sera (il più delle volte) oppure aumenta le proteine, togliendo carboidrati nel suo drink post allenamento.Becky allenamento.Becky riduce la frutta o il riso. Loro possono ridurre gradualmente le porzioni a qualche pasto per diminuire le calorie, ma il segreto è mantenere le proteine nel sangue per costruire i muscoli evitando che siano consumati per produrre energia, inoltre impediscono l’eccesso di insulina. Ricorda che l’insulina serve per immagazzinare i grassi e favorisce l’invecchiamento. Gli eccessi ormonali sono causati da pasti eccessivi e dall’eccesso di carboidrati delle bibite, i dolci, il pane, la pasta, ecc. mangia pulito per diventare e restare magro.

Barare nella Via della Vittoria Parlando di carboidrati tieni a mente che nei giorni privi di allenamento eliminiamo i nostri pasti post allenamento sostituendoli sostituendoli con una manciata di noci. Questo zigzagare di calorie e carboidrati mantiene il nostro metabolismo attivo e brucia i grassi. Quando qualcosa è troppo restrittivo non funziona a lungo perché ci si ribella. A volte bramiamo del gelato o la pizza. Ecco perché fare i furbetti ogni tanto può essere liberatorio; noi lo chiamiamo “cibo della vittoria”,

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Si tratta del nostro Giorno della Vittoria, la ricompensa per una settimana di perfezione. Iniziamo il sabato pomeriggio, magari mangiando un hamburger con le patatine fritte, un po’ di gelato, un panino davanti alla TV oppure un po’ di sushi e perché no uno o due margarita. Ci riserviamo un periodo di 24 ore alla settimana per staccarci dalla dieta. Si tratta del nostro Giorno della Vittoria, la ricompensa per una settimana di perfezione. Poi la domenica mattina mangiamo le cialde con i ragazzi o facciamo un brunch con gli amici, con dessert completo se vogliamo. Entro domenica sera torniamo alla dieta e al mangiare sano (a volt ci concediamo anche un dessert il mercoledì, ma niente di eccessivo). Il Giorno della Vittoria non è solo un break mentale, ma è utile al raggiungimento raggiungimento dell’obiettivo. Il corpo si abitua a tutto se sottoposto per un periodo di tempo sufficiente e questo rallenta il metabolismo. Non staremo qui ad annoiarti con termini tecnici, ma ha a che fare con ormoni come la leptina. L’importante è capire che non si deve stressare il corpo con l’ingestione di eccessive calorie in una sola volta, non sempre, il metabolismo ha bisogno semplicemente di una spintarella ogni tanto.

—————— We set aside one 24-hour  period each week to loosen our diets. It's  a Victory Day to reward ourselves for a week of eating excellence.

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Carboidrati a Zig-zag: Ravviva la Tua Macchina Dimagrante

Una delle principali ragioni per le quali la nostra dieta è così efficace è che il valore dei carboidrati fluttua automaticamente. Dovresti fare così anche tu per mantenere il metabolismo attivo, bruciando i grassi per produrre energia.

Per esempio, nelle giornate d’allenamento aggiungi uno spuntino post allenamentocontenente 40 o 60 grammi di carboidrati. Ricordati di non farlo anche quando non ti alleni e pensa a rimpiazzarlo con delle proteine o cibi a basso contenuto di carboidrati, come uova o noci. Se ti alleni tre giorni alla settimana, abbassa i carboidrati negli altri tre giorni creando uno zig-zag di carboidrati e calorie.

Ah, con tre giorni di esercizio e tre giorni a riposo, resta un giorno libero, il tuo Giorno della Vittoria, in cui potrai mangiare un po’ quello che ti pare. Non eccedere la tua quantità di carboidrati giornaliera e andrà benissimo. Un aumento delle calorie e dei carboidrati manterrà il tuo metabolismo attivo, ameno che tu non ecceda con troppo cibo tutto in una volta. Sovraccaricare Sovraccaricare il sistema causerà il deposito dei grassi, non sabotarti da solo. Sarà come cercare cercare di riempire troppo il serbatoio della benzina, non funziona, lo farai solo trasbordare, spostando grasso nelle tue cellule.

Ricorda che grandi abbuffate causano un aumento della produzione di insulina che significa un maggior accumulo di grasso. Mantieni moderati i tuoi pasti anche quando ti concedi il tuo Giorno della Vittoria e manterrai attiva la tua macchina dimagrante.

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Consigli Alimentari di Un NuovoCorpo con la Vecchia Scuola

1)Basta mangiare schifezze. Questo include carboidrati bianchi come pasticcini, riso, pane, patate, pasta e dessert. Facendo questo otterrai il maggiore effetto! (Potrai sgarrare il Giorno della Vittoria). 2) Mangia poco cinque o sei volte al giorno, spesso proteine. Questo ti permetterà di bruciare i grassi e costruire muscoli più velocemente con un metabolismo attivo. 3) Mantieni l’assunzione di carboidrati tra 100 grammi e 250 grammi al giorno, a seconda dei tuoi obbiettivi, attività e tolleranza. Inoltre fai fluttuare questo numero, mantenendolo più alto nei giorni di allenamento, allenamento, per mantenere mantenere attivo il metabolismo.

4) Il Giorno della Vittoria. Festeggia i tuoi sei giorni di fatiche con una pausa dalla dieta, ma non esagerare mangiando 2 pizze intere; fallo in maniera moderata per mantenere attivo il metabolismo. (Nota: alcuni potrebbero pensare che sia una tentazione troppo grande e che finisca per essere un’abbuffata. In questo caso consigliamo due pasti della vittoria uno il sabato e uno al mercoledì.) mercoledì.) 5) Ingerisci dei carboidrati veloci subito dopo aver terminato l’allenamento. Questo rigenererà i tuoi muscoli.

6) Riduci i carboidrati di sera, mangia piuttosto verdura e ogni tanto frutta, lascia perdere i carboidrati quando il sole tramonta.

7) Perdi da mezzo a 1 chilo di grassi alla settimana, quando stai cercando di ridurre il peso. Questo è un obiettivo realistico e salutare; cercare di perdere troppo peso può ridurre i muscoli quindi mantieni una certa regolarità. Sii paziente e non esagerare…

8) Non fidarti delle bilance. Ricordati che stai perdendo grasso e costruendo muscoli. Potresti perdere due chili di grasso e metterne su due di muscoli, mantenendo così lo stesso peso. Guardati invece allo specchio, rispetto alle vecchie foto e come ti stanno i vestiti. I fianchi saranno più magri.

9) Riduci la quantità di carboidrati o procedi a distribuirli durante la giornata, quando vuoi dimagrire. In questo modo potrai ridurre gradualmente il numero di calorie ingerite e raggiungere il tuo obiettivo.

10) Tieni controllato il tuo peso con delle foto.  Vedere  Vedere le linee linee degli addominali è un buon risultato per gli uomini; le donne possono puntare ad

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Dieta di Un Corpo Nuovocon la Vecchia Scuola Q&A  Q: Ho avuto una brutta esperienza con le diete in passato. Ci sono alternative?  A: Becky era sulla stessa strada, quindi ecco alcune alternative. Funzioneranno Funzioneranno anche per gli uomini.

Opzioni Pasto Magro Opzione 1 Cereali ricchi di fibre con latte (2%) Un pezzo di frutta Un piccolo frullato proteico Opzione 2 Farnina d’avena con polvere proteica (opzionale) Due uova bollite Opzione 3 (Frullato Veloce) Yogurt magro (qualsiasi gusto) circa 180 grammi Latte (2%), circa 250 grammi Proteine in polvere, un misurino Cubetti di ghiaccio per raffreddare (opzionale)  Acqua per diluire diluire (se (se necessario) necessario) Opzione 4

Opzione 7 (Cibo in Viaggio) Carne o tacchino, circa 125 grammi Uva passa, (una piccola scatola) Opzione 8 Pollo e insalata, una porzione Formaggio, 28 grammi Opzione 9 Petto di tacchino 1 pomodoro a fette Opzione 10 Una omelette con 3 uova intere, peperoni verdi, cipolle, funghi Opzione 11 Tortino di carne magra, 180 gram-

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Ricorda che ognuno di questi pasti può sostituirne un altro; in ogni caso alcuni sono più adatti come colazione mentre altri vanno meglio come pranzo o cena. Non tutte le persone potrebbero volere carne magra, fagiolini e insalata appena alzati. Q: Dovrei tagliare tutto il latte e derivati quando cerco di diventare magro?

—————— Sei mesi dopo tutti i soggetti  avevano  perso peso, peso,  ma coloro che avevano  mangiato Sei mesi dopo tutti i soggetti avevano perso peso, ma coloro che  prodotti caseari ne avevano mangiato prodotti caseari ne avevano perso il 70% in più, circa  avevano 8,6 kg di grasso contro i soli 5 kg  perso il 70% dei soggetti che non li includevano  in più.

 A: Solo se ci sono allergie o intolleranze. Nuove ricerche hanno dimostrato che il latte e altri prodotti caseari possono ridurre la tendenza ad immagazzinare calorie. Michael Zemel, direttore del dipartimento di nutrizione dell’Università del Tennessee a Knoxville, è uno dei ricercatori principali nell’indagare tale fenomeno. In uno studio di 32 persone che avevano bisogno di perdere peso con diete che riducessero le calorie, ma nelle diete erano presenti 3 o 4 porzioni al giorno di latticini.

nella dieta. Zemel ha indicato come causa la presenza di calcio nel sangue in quanto potrebbe inviare alle cellule grasse il messaggio di fermare l’immagazzinamento e iniziare a bruciare i grassi. Quando i livelli di calcio sono bassi le cellule accumulano il grasso.

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CAPITOLO 11

La verità sull’alcol: non così male dopo tutto

L’alcol è molto incompreso. Molte persone pensano che sia solo un mucchio di calorie inutili, ma se si resta sotto il limite di calorie per perdere peso, l’alcol è ok. Certamente è una cosa bella me c’è dell’altro. Quando bevi alcol, ingerisci calorie extra, è vero, ma stai dando al corpo un’ulteriore fonte di energia. Il corpo ha bisogno di bruciare prima l’alcol, quindi ferma la combustione dei grassi. Tutto normale perché questo accade ad ogni pasto. Il problema è che spesso si beve alcol mangiando, e in questo caso il corpo è costretto a mettere i grassi nelle cellule. Il corpo usa l’alcol per avere energia prima di tutto. Quindi, se mangi e bevi alcol, molte delle calorie del cibo vanno dritte alle cellule grasse. Ecco perché è cosi pericoloso bere al bar mangiando

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Inoltre è molto più facile cadere in tentazione ed esagerare se si è alticci e si è a stomaco vuoto, in più ci si stanca velocemente. Si può distruggere il lavoro di una dieta di una settimana in una sola notte.

Un ultimo problema prima di passare alle buone notizie. L’alcol può ridurre il testosterone, l’ormone che contribuisce alla crescita muscolare e ti aiuta a dimagrire. In altre parole, abbassando il testosterone bevendo, abbasserai la tua capacità di costruire muscoli e bruciare grassi. Ed ecco le belle notizie. Il consumo moderato di alcol può essere un bene per te. Un paio di bicchieri da 142 ml a serata sono solitamente il limite. Molte volte a settimana, quando non abbiamo bisogno di abbassare troppo il livello di grassi, beviamo qualcosa, solitamente vino rosso a cena. Questo apporta i maggiori benefici per il corpo e ha meno carboidrati rispetto alla birra. Alcuni studi hanno mostrato che il vino rosso ha proprietà utili nel bruciare i grassi, il che è strano in quanto l’alcol abbassa la forza del testosterone. Se e quando bevi, fallo presto alla sera, in quanto questo può disturbare il tuo sonno, ad esempio se lo fai dopo le ore venti. Se stai seriamente cercando di dimagrire, bere qualche bicchiere nella giornata di pausa dalla dieta è ok, ma limitati a uno o due giorni alla settimana.

—————— L’alcol  abbassa il valore degli  zuccheri  nel sangue ed è molto  più facile cadere in tentazione ed esagerare se  si è alticci e si si è a stomaco vuoto.

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CAPITOLO 12

I Tre Integratori Chiave per Passare da Grasso a Muscoli

Gli integratori non sono fondamentali per il successo nel metodo Un Corpo Nuovo con la Vecchia Scuola, ma sono un modo per accelerare i risultati, mangiando nel modo corretto con maggiore precisione. Questo è vero specialmente per le proteine. 1) Proteine. Il consumo di proteine, come per i carboidrati, dipende dall’attività. Se ti alleni molto e crei i piccoli danni ai muscoli, con il sollevamento sollevamento pesi, avrai più bisogno di proteine rispetto a chi fa una vita sedentaria.

Abbiamo menzionato che si dovrebbe ingerire un quantitativo di proteine di 2 grammi ogni kg di peso, nel corso di tutta la giornata. Quindi se il tuo peso è di circa 80 kg avrai bisogno di circa 160 grammi di proteine al giorno.

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2) Catene ramificate di aminoacidi (BCAA) . L’aminoacido essenziale L-leucina ha effetti provati da alcuni studi recenti sull’attivazione della sintesi proteica che porta alla crescita muscolare. Il BCAA ne contiene in abbondanza, ma questo aminoacido ha altre funzioni oltre che far crescere i muscoli:

• Livelli di testosterone, il maggiore ormone anabolico, sono più alti in chi consuma l’integratore BCAA. • I risultati mostrano che con i BCAA, i livelli di cortisolo e dell’enzima prodotto durante le microlesioni microlesioni del muscolo, la creatina chinasi, erano ridotti rispetto ai soggetti che non assumevano BCAA (ricorda che il cortisolo è un ormone dello stress che spinge il corpo a immagazzinare grassi nel corpo, brutto affare). • Studi hanno dimostrato la relazione tra il bruciare grassi e la seguente ossidazione ossidazione del BCAA. • é dimostrato che i BCAA promuovono promuovono l’attività di trasformazione del grasso in muscoli da parte dell’ormone della crescita e

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di testosterone e dell’ormone della crescita, due degli ormoni più anabolici bruciagrassi, quindi controllare i livelli di cortisolo renderà T e GH più efficaci. Alti livelli di cortisolo causano desiderio di assumere carboidrati, il che spinge ad un più rapido accumulo di grassi. In più, il cortisolo alto blocca il processo che brucia i grassi all’origine. Si tratta di un meccanismo protettivo che spinge ad usare i muscoli nel processo di produzione dell’energia al posto dei grassi per proteggere dalla fame (grazie tante madre natura). La FS è del tutto naturale e da 600 a 800 mg riducono la produzione di cortisolo di più del 30%. In più è stato dimostrato che aumenta la concentrazione e la prontezza mentale, quindi la FS può dare al cervello intensità maggiori nelle sue funzioni che vengono anche preservate nell’avanzare degli anni. Ecco perché raccomandiamo capsule di CortBloc come ultimo dei nostri tre integratori chiave. •

Sostituti del pasto  (preferibilmente con proteine derivate dal

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Caffeina ed L-Carnitina: Carburante per Bruciare i Grassi? Ricerche indicano che la caffeina non solo ti da energia ma consente di contrarre in maniera più forte i muscoli perché stimola il sistema nervoso centrale e può aiutarti a consumare più grassi durante l’esercizio. Studi hanno dimostrato un migliore metabolismo dei grassi in persone che avevano assunto caffeina. Una sostanza organica utilizzabile per amplificare l’effetto della caffeina nel bruciare i grassi è l’L-Carnitina, un aminoacido direttamente responsabile del trasporto di lunghe catene di trigli ceridi, o grassi, nelle cellule per la produzione di di energia. In altre altre parole, accompagna accompagna i grassi all’interno dei mitocondri, dove vengono bruciati per produrre energia in un processo chiamato beta ossidazione. Ricorda che l’allenamento F4X, con le sue brevi pause di riposo tra le serie, aiuta a fortificare i mitocondri, le centrali per la combustione dei grassi.  Accompagnare l’allenamento F4X con un piccolo quantitativo di caffeina al giorno

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CAPITOLO 13

Q&A Un Corpo Nuovo con la  Vec  Vecch chia ia Scuo Scuola la

#1 Iniziare a Perdere i Grassi Adesso Q: Quale azione posso fare per prima per perdere grassi immediatamente, e qual è l’errore principale nel bruciare grassi?  A: La prima cosa da fare è l’esercizio, preferibilmente il metodo F4X! Se intendi dal punto di vista della dieta la prima cosa è abbandonare il cibo spazzatura e iniziare a mangiare cinque o sei pasti al giorno, proteici e salutari.

Come abbiamo detto, le proteine hanno un costo energetico maggiore dei carboidrati, quindi pasti a base di proteine ti aiuteranno a bruciare più calorie e se mantieni questi pasti di piccola entità, sulle 300 calorie, limiterai la produzione dell’insulina. Questa è una cosa ottima

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Dopo tutto non si decide di andare in palestra, un giorno a caso, ad alzare 250 kg. Ci vuole tempo e la pazienza è la virtù dei forti.

Soluzioni per l’Intestino Pigro Q: Ho provato a mangiare proteine, diminuire diminuire i carboidrati e tendo a costiparmi. C’è qualcosa che posso fare per alleviare tale problema?  A: Può accadere nelle diete a basso contenuto di carboidrati, specialmente se si tagliano i carboidrati provenienti dalla frutta e dalla verdura ricche di fibre. Le nostre diete sono a medio contenuto di carboidrati, quindi non si dovrebbe avere questo tipo di problema. Solitamente, in termin i di carboidrati, iniziamo la giornata con la farina d’avena, una mela a pranzo e vegetali misti alla sera. Il mix bilanciato di calcio e magnesio nei nostri sostituti al pasto aiuta. Se non li usi puoi ricorrere ad integratori di calcio e magnesio

Nonostante ciò ogni corpo è diverso e anche noi a volte andiamo incontro a tale problema. Per sicurezza, alla sera, prendiamo un po’ di polvere di psyllium. Due cucchiai da tè in un drink proteico con acqua mantengono le cose in movimento e diminuiscono l’appetito. Quindi se solitamente tendi ad avere fame la notte, la polvere di psyllium può mantenerti regolare e alleviare la fame.

—————— Sembrerai completamente differente se  perdi 5 kg di  grasso e metti metti  su 5 kg di  muscoli, ma  il tuo peso è esattamente lo

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Il Vero Segreto per Raggiungere la Perfezione Q: Voglio gli addominali. Che esercizio devo fare per avere la tartaruga?  A: Che tu ci creda o no avere degli addominali scolpiti è più una questione di perdere peso che di fare

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Meno Cardio per un Look più Magro Q: Ho sempre sentito che devo concentrarmi sul cardio per bruciare i grassi, usando i pesi in modo secondario.  Voi  Voi dite il contrario. Perché? Perché?  A: L’abbiamo spiegato sopra nel libro, quindi adesso useremo le parole del nostro collega JonBenson, Autore di FitOver 40, il quale lo spiega molto bene.

“La maggior parte delle persone sopra i 35anni

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Macronutrienti: Fatti e Credenze Q: Avete detto di tenere le proteine e i carboidrati attorno a 35 – 40% delle calorie e i grassi attorno al 20 – 25%. Come siete giunti a queste cifre per questi macro alimenti?  A: Diciamo che tu mangi un pasto di 360 calorie, 32 g di carboidrati, 40 g di proteine e 8 g di grassi. Quali sono le percentuali? Ecco come calcolarle:

—————— “Quello di cui  hai veramente veramente  bisogno è

 1) Converti i grammi in calorie. Ci sono quattro calorie per ogni grammo

di proteine e carboidrati e nove in ogni grammo di grassi.

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 Acqua per diluire diluire (se (se necessaria) necessaria) Questo drink ti darà: 488 calorie 65 g di carboidrati 30 g di proteine 8 g di grassi Puoi dividerlo e berne un po’ a metà mattinata e il rimanente a metà pomeriggio. Subito dopo l’allenamento l’allenamento puoi bere del latte al cioccolato, possibilmente possibilmente a basso contenuto di grassi, che rallentano la digestione, mentre avrai bisogno che i carboidrati e le proteine

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“Io uso GH Stak regolarmente e non solo ha mantenuto il mio fisico da campione a 50 anni ma ha ridotto notevolmente il tempo di guarigione dalla rottura dei tendini del ginocchio nel 2007. Il mio chirurgo era sorpreso da quanto velocemente mi fossi ripreso e avessi ripreso a camminare dopo l’operazione. l’operazione. Ero di quattro settimane avanti rispetto alla tabella di marcia. Sono guarito così velocemente che vinsi l’NPC John Sherman Classic del 2008 a 49 anni, solo 11 mesi dopo il riattaccamento. Se hai più di 40 anni e non prendi il GH Stak, Stak, stai perdendo la bussola”.

I 2 Veri Brucia Grassi

—————— Come per la caffeina, 100

Q: Cosa mi dite dei prodotti per bruciare grassi? Funzionano?  A: Una meta analisi, ossia una revisione di studi multipli sullo stesso

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La Combinazione Nutriente per combattere la depressione e fortificare il sistema immunitario Q: Ci sono altri integratori che dovrei usare per migliorare la mia salute generale con l’avanzare del tempo? Mi sento un po’ giù e ho sentito che potrebbe essere una carenza alimentare.

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Non ci sono cibi ricchi di vitamina D; le persone devono ottenerla dalla luce solare. Purtroppo molti usano creme per proteggersi dal sole o non si espongono al sole a sufficienza, così la deficienza di vitamina D diventa enorme. Se ti interessi della tua salute, prendi almeno

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Dovrai essere paziente e continuo. Il tuo nuovo corpo non salta fuori in una notte. Ci vuole tempo (ma non molto come pensi). Questo significa che devi goderti il viaggio che farai. In altre parole dovrai fare ciò che serve per restare in palestra, allenandoti su solide basi e procedendo con una corretta

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Trusted by over 1 million members

Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.

Trusted by over 1 million members

Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.