Я пошла сегодня на зумбу к другот тренерше, помоложе. Тоже слишком легко. Вчера была на иоге, скучно. Хорошо, что много классов бесплатных, надо наити классы с отягошениями, однако.

У меня в новом джиме вообще все классы неудачные. Во-первых выбор совсем маленький, во-вторых очень слабо идет, у меня даже дыхание не сбивается, вот и хожу не железо опять. П.С. зумба мне не нравится, а йога меня в сон вгоняет.

krasota

Не знаю от чего, но у меня тоже пальцы отекают при беге. Бегаю я не по горам

A Primer on the P-Ratio

The above recommendation is based on a lot of data on something called the P-ratio (which stands for partitioning ratio) which essentially represents the proportion of protein (LBM) you gain relative to the total weight you gain (this isn’t the technical definition of P-ratio, by the way, I’m just trying to simplify it a bit).

Now, a lot of factors control P-ratio including genetics, hormones, diet and training (to a smaller degree than you’d expect) and probably some I’m forgetting (3). But by and large, the primary predictor of P-ratio is starting body fat percentage. Basically, your starting body fat percentage predicts the great majority of what you will lose/gain when you diet/overfeed (4).

So, when you diet, the fatter you are, the less LBM (and more fat) you will lose. Conversely, the leaner you are, the more LBM and less fat you will tend to lose when you diet. This makes sense in evolutionary terms, the more fat you have to lose, the more your body can lose without having to burn off muscle tissue; the leaner you get, the less fat you have and the more muscle you end up losing. Anyone who’s dieted naturally to sub 10% body fat levels knows this to be true: the leaner you get, the more muscle mass you tend to lose

So what about overfeeding and gaining weight? Well, in general, the same holds but in reverse: leaner individuals will tend to gain more LBM and less fat and fatter individuals will tend to gain more fat and less LBM. This actually makes sense when you think about it. The fat individual loses a lot of fat/a little LBM when they diet and gains a lot of fat and little LBM when they overfeed while the leaner individual does the opposite. P-ratio appears to be constant going in both directions. That is, P-ratio appears to be constant for a given individual (5).

So, typically, when overfed, thin/lean individual will gain 60-70% lean body mass (LBM) while fat individuals may gain only 30-40% LBM. Note that these percentage gains are without exercise, simply with overfeeding from a starting body fat level. Although research hasn’t examined overfeeding nearly as much as underfeeding, we might expect intensive weight training to skew these numbers to an even better point.

So far, so good right; it sure seems like the leaner you are, the better your body composition changes will be during overfeeding? So get lean and then train and eat and you should gain piles of muscle back, right?

Я пошла сегодня на зумбу к другот тренерше, помоложе. Тоже слишком легко. Вчера была на иоге, скучно. Хорошо, что много классов бесплатных, надо наити классы с отягошениями, однако.

Вот такой диск для начинающих очень хорош -Elena Brower For beginners
С ней не скучно и она подробно расписывает каждое упр.,
Мне музыка еще очень нравится, делаю быстрее, т.к. а я уже пдк знаю, но каждый раз как заново.
Почему упр.одни и те же , а делают их годами , не задумывались?