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Fødevareministeren: Vi skal have mere D-vitamin

Så for dælen. Danskerne står over for et “folkesundhedsproblem” ifølge fødevareminister Karen Hækkerup. Hun har rendt rundt og udtalt sig til blandt andet Politiken og Børsen om manglen på D-vitamin i danskernes kost.

Husker I, hvorfor det er skidt at mangle D-vitamin? Jeg skrev om det i denne post, men her er et kort recap på, hvad mangel på D-vitamin gør:

  • Øget tab af muskelstyrke og -masse, når vi bliver ældre
  • Øget risiko for kræft
  • Sænket immunforsvar
  • Forhøjet blodtryk
  • Diabetes
  • Neurologiske sygdomme

Avs. Og nu siger fødevareministeren ligefrem, at vi mangler D-vitamin. Dør vi så i morgen?

Nej, det gør vi heldigvis ikke. Men det betyder, at der måske/måske ikke kommer et større fokus på mad beriget med D-vitamin. I troede måske, politikerne rent faktisk ville gøre noget, men det er ikke tilfældet. I stedet for at anbefale 7.5 microgram dagligt, anbefaler de i stedet 10 microgram. Weeee. 10 microgram svarer til omkring 400 IU. Altså omkring 10% af den dosis, de kloge hoveder fra Precision Nutrition anbefalede i deres artikel om D-vitamin. Hmmm.

Samtidig spekuleres der altså i at berige maden med D-vitamin, hvilket som sådan er fint nok. Problemet er bare, at alle ikke spiser ens og, at de færreste får den mængde af de berigede fødevarer (mælk, brød og smør nævnes – tre fødevarer, jeg personligt stort set aldrig spiser – jeg dør), der er nødvendig for at undgå mangel på D-vitamin. Og nååå ja, så er danskerne hundeangste for mad, som bliver ‘beriget’ med “alt muligt kemi”.

Karen Hækkerup burde i stedet anbefale alle at indtage et D-vitamin-tilskud – især om vinteren. Men det sker nu nok aldrig.

Tag D-vitamin tilskud. Nu

Jeg er personligt en stor fan af Precision Nutrition. En hjemmeside fyldt med coaching-tips, kost, tilskud og træning.

De postede for nyligt en artikel om D-vitamin, som alle bør læse. Eftersom jeg ikke er fagmand på området, vil jeg ikke skrive en masse bevingede ord. Jeg vil i stedet for tage de vigtigste pointer for artiklen, så du kan se, hvorfor du bør eller ikke bør supplere din kost med D-vitamin.

Hvad gør mangel D-vitamin?

Ifølge artiklen bliver manglen på D-vitamin blandt andet associeret med følgende:

  • Øget tab af muskelstyrke og -masse, når vi bliver ældre
  • Øget risiko for kræft
  • Sænket immunforsvar
  • Forhøjet blodtryk
  • Diabetes
  • Neurologiske sygdomme

Eftersom vi gerne vil undgå ovenstående, er det altså forholdsvis vigtigt, at få nok D-vitamin. Betyder det så, vi skal være mere udenfor? Desværre ikke – og slet ikke for os skandinaver.

Despite the importance of vitamin D, it’s estimated that anywhere from 30% to 80% of the U.S. population is vitamin D deficient. It’s likely worse among people with darker skin living in northern zones, as their skin pigmentation screens out the relatively limited sunlight more effectively.

D-vitamin niveauet bliver også påvirket af vores alder og fedtprocent (av, hva?). Med tiden reduceres vores evne til at producere D-vitamin med op til 75% og D-vitamin kan blive “fanget” i kropsfedt, hvilket kan reducere D-vitamin-niveauet med op til 55% for overvægtige personer. Endnu en grund til at holde vægten i skak.

Praktisk anvendelse

Du får ikke D-vitamin gennem vinduer – de blokerer for nærmest alle UVB-strålerne, hvilket forhindrer dig i at producere D-vitamin i kroppen (det er det, vi gør, når vi “modtager” sollys).

Det samme er tilfældet, når vi smører os ind i solcreme. Ved faktor 15 og opefter, reduceres mængden af produceret D-vitamin med noget nær 99% ifølge artiklen. Skal vi så undgå solcreme? Nej. Fortsæt med det. Hvad kan du så gøre?

Omkring 20 minutter i solen i sommermånederne (og dem har vi jo ikke ret mange af), bør kunne give dig rigeligt med D-vitamin. Altså uden solcreme. Det kan vi nok alle sammen klare. Problemet for os nordeuropæere er så bare, at vi har så frygteligt få solskinstimer.

D-vitamin i kosten

Igen må jeg skuffe dig: D-vitamin fundet i kosten er sparsom. Flere producenter er begyndt at berige deres produkter med D-vitamin (Arla laver blandt andet D-vitamin beriget mælk. Men ikke en sødmælksvariant, så vidt jeg ved: Hvorfor ikke?), som man med fordel kan købe. Det rykker dog ikke rigtigt.

Du finder D-vitamin i fisk, svampe, lever og æg, men i meget små mængder. Og modermælk.

Det er derfor gennem solen, du skal få dit D-vitamin.

vitamin d foods All About Vitamin D

D-vitamin som tilskud

Hvad anbefaler artiklen så? Precision Nutritions Ryan Andrews nævner 1000 IU som værende nok for det meste af befolkningen. Det svarer til mindre end én pille af Bodylabs D-vitamin.

Når det så er sagt, så er der ikke umiddelbart nogle bivirkninger forbundet med et større indtag af D-vitamin – kroppen “deaktiverer” blot den overskydende D-vitamin. Dog kan der være bivirkninger ved ekstremt højt indtag:

Some studies suggest that intakes up to 10,000 IU per day have not been associated with adverse effects. If you take more than 10,000 IU per day of vitamin D orally for more than 6 months, you are definitely at risk of becoming vitamin D intoxicated. And remember, we cannot become vitamin D intoxicated from excessive sunlight.

Men en ting er det anbefalede – noget andet er det optimale. Ryan Andrews nævner tallene 3000-5000 IU per dag for voksne hver dag i tolv uger. Alternativt 15-30 minutters sol midt på dagen i sommermånederne (15 minutter for os med lys hud og 30 minutter for folk med mørkere hud).

For os i Danmark skriver PN blandt andet:

Marts-oktober:

  • 15-30 minutters sol midt på dagen (som ovenfor)
  • Eller: 4.000 IU dagligt (PN anbefaler D2-vitamin)

November-februar:

  • 4.000 IU dagligt (PN anbefaler D2-vitamin)

Og nej, en multivitamin eller to dagligt er ikke nok – skal du have nok D-vitamin gennem multivitaminer, opnår du toksiske niveauer (af andre stoffer end D-vitamin).

Sidste ord

Hvis ovenstående ikke overbeviser jer om at begynde at supplere jeres kost med D-vitamin, så slå et smut forbi PurePharma, der også skriver lidt om det. Jeg vil også blogge om det igen, når jeg finder lidt flere kilder, så stay tuned.

Supertraining.dk har også skrevet et par gode blogs om D-vitamin:

http://supertraining.dk/d-vitamin/

http://supertraining.dk/97-alt-for-mange-danskere-far-alt-for-lidt-d-vitamin-et-kriminelt-sundhedssystem/

Nine great ideas to improve your workouts

Todays blog post is some great advice from Dan John. I’ll briefly give my views and his advice but I recommend you to read the full article on T-Nation.

1. Use Countdown Reps

Don’t know about this one. Might work. Do what ever makes you tick. I prefer counting from one and up.

2. The “And-One” Method

I personally find this more confusing than helpful.

3. Embrace “Ish”

This is just another way to mix things up – which is a good thing. In my mind three things are key in a program: Overload, variation, repetition – this meets practically all three demands.

4. Punch the Clock

Ohh, how this is true. Working out is not all about motivation. It does not always have to funny and motivating. Sometimes it just has to be done. These are the “punch the clock” workouts. You show up, do your job and go home. Boom. Kinda like attending soccer practice in the freezing cold on a frozen field (yup that’s Denmark in february/march for you).

This is what sets you aside from the average Gym-Joe.

5. Perform Challenges

I like this one. Most of the time I just “punch the clock”. I keep overloading and keep getting stronger but sometimes you just have to do something completely different. Like doing a 20-rep breathing squat or a curling competition (not the “sport” with the broomstick, geez). I could also be some farmer walks, sprints or something similar to a crossfit WOD.

6. The Hangover Rule

Nothing new. Sometimes you expect nothing and get everything in return. Use it. If you one day feel like crap but all your lifts are easy then go for a PR – you might get it.

7. Look for Gaps

Great advice for almost everyone. Look at your program: Are there any gaps? Yes? Fix it. No? Good.

8. Meet the Standards

Dan John’s standards:

Power Clean: 205 pounds
Deadlift: 315 pounds
Back Squat: 255 pounds
Front Squat: 205 pounds
Standing Press: 115 pounds
One-Arm Bench: 70 pounds (5 right/5 left)
Power Clean & Jerk: 165 pounds
Bench Press: 205 pounds

If you can do this in one session you’re good. If not: Keep on improving. Besides the three last exercises I’m good but the above is for a school boy so it’s kind of embarassing that I only barely meet the standards 🙂 But then again I’m not human perfection in any way.

9. Trust Your Intuition

Trust your intution. Dan explains it better than I could ever do so just read the article.

All in all you should just read the article. I won’t take credit for it. But it is good.

By the way: Please be kind and like my Facebook-page if you like what you’re reading.

Diabetus incoming

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A week ago I bought 60 Maxim XL protein bar with peanut flavour. They’re delicious. And filled with “crap”. Will I die if I keep eating one each day before working out?

Probably not. I’m not going to write about “clean foods” and “healthy living”. Instead I’ll refer to an article on Impruvism about the Myth of “clean eating”.

You can find it here: http://bit.ly/cleaneatingmyth

Amsterdam, foodporn and recap

Ouch. Last night I arrived in Aarhus after spending just short of three great days in the lovely city of Amsterdam, Holland.

So what did we do? Not much actually. Thing is I don’t usually go out a lot (been drunk four times so far – if you count out my trip to Amsterdam) so this trip was all about getting mortal – Geordie Shore-style.

So we went out both tuesday and wednesday night and had the time of our lives. It was great fun and we met some cute Danish girls as well (probably also some cute Dutch girls and other nationalities but it’s all kind of blurry).

Wednesday we also managed to work out at Fit4Less in Amsterdam. Great place to work out and with the addition of a few quality barbells and a couple of power racks it would have been complete.

Thursday we wore hung over so we decided to visit The Butcher – a burger bar a friend recommended us:

"The Daddy"
“The Daddy”

I had “The Daddy” – 250 grams of prime Aberdeen angus beef, edam cheese, bacon, grilled onion, BBQ sauce and a home made bun. It was by far the best burger I’ve ever had. If you ever go to Amsterdam try a burger at The Butcher.

Now you might wonder how healthy all of this was? Well, binge drinking and eating crappy food like white bread for breakfast isn’t healthy at all. But after working 42 hours a week for seven weeks I needed a break and this was perfect. We had so much fun, actually worked out a little and my physical health is back to normal. A few days with my regular diet and some intensive workouts and I’m all good again.

Remember: Do what you like to do even if it includes the occasional partying and crappy foods.

Ohh, and feel free to visit my Facebook-page.

Back to basics

Some time ago Chase Karnes of Elite FTS posted an article about gettng back to the basics.

While I really enjoyed reading the article I also felt like he didn’t acknowledge a lot of very sound training advice like tempo manipulation, drop-sets and so on. Because of that I have decided to decipher his article and give my on view on some of his points.

They [the lifters of the 70’s, red.] didn’t give a shit about a 3/2/3 tempo or any of that bullshit. Trust me—if you’re able to count any tempo on a lift, you aren’t using enough weight and you aren’t strong.

I beg to differ. One of my friends is front squatting +140 kilos in a 4010 tempo which is – by my standards – pretty strong. I’m not saying that you should focus solely on lifting tempo but ruling it out – especially if you’re training to get bigger – would be a mistake as it has it right in a hypertrophy oriented program.

Take away: Don’t focus entirely on lifting tempo but use it wisely.

At the end of the day, all that matters is that you’re moving more weight than you were last week, last month, or last year. That’s how you get bigger and stronger—doing more weight for the same amount of reps or more reps with the same amount of weight. I think some newer lifters think that basic progressive overload is too simple and won’t work for them. Bullshit.

Agreed. Progressive overloading applies to everyone.

Accessory work is important, but it isn’t nearly as important as deadlifting, squatting, overhead pressing, and benching. Too many guys get bent out of shape over their accessory work. That’s majoring in the minors, so to speak. Everyone wants to know the best accessory movement for this or that. The best one is the one that you do after you’ve worked hard on your main lifts and focused on getting stronger.[…] Put your focus there and keep it there.

Good advice.

People need to stop trying to trick themselves into thinking that they just may be getting bigger or stronger with all these fancy training protocols—tri-sets, drop-sets, muscle confusion, tempo training, short rest periods.

While this is true I still believe that some of these ‘fancy’ protocols can be used with good results. Again: Don’t put all your eggs in the same basket = use them wisely.

Stop rotating your movements so damn often. You need to learn how to squat with the barbell on your back first. You need to do this for weeks on end before you think about rotating bars or, even worse, switching to the fucking leg press to keep your body guessing. Give me a damn break. If you do the leg press over squats, you’re probably weak and will never be strong.

Agreed to some degree. Don’t change your exercises repeatedly but rotating your movements wisely when hitting a plateau or as a way to hit target muscles differently is a good way to go about it. Even then you should still focus on the big lifts. They should always be a part of your program.

Not everyone has what it takes to get big and strong. It’s just the reality of it. This shit requires hard work, dedication, discipline, and time. There isn’t any magic pill or supplement that will allow you to bypass all the hard work. If it was easy, we’d all be walking around jacked and strong. The ones who don’t have what it takes are the ones who will always be hopping around from program to program, always looking for the next new secret supplement, magic program, or top-secret exercise.

Amen.

Stop jumping on every new nutrition trend. I just want to slam my head into a wall when someone is trying to put on maximum size and strength yet talks about using intermittent fasting or ketogenic diets. Those diets aren’t designed to make you big and strong.

Again great advice even though I’ve seen people get big and strong eating paleo or intermittent fasting. Don’t jump on every trend but choose good foods and keep alcohol and sugar to a minimum – that’s the short version.

Stop worrying about your precious abs. If you lose them for a little bit, that’s fine. Eating to keep abs and wanting to be jacked and strong are two conflicting goals. I’m not saying that you should get fat or lose all regard for your physique in this process, but if your abs fade, so be it. If you’re worried that hot chicks won’t want to date you because you’ve lost your abs, two things—you’re wrong and if a girl only wants to date you because you have abs, she’s pretty shallow and not worth dating to begin with.

Even though I’m not happy to admit it he’s right: It is almost impossible to keep your abs and getting big as f***. If you want to look huge next summer, eat like it and then go on a diet to shed the excess fat. It is hard work but it is the truth. And regarding females he’s also right. Although they dig abs (and they do) they will also dig you without them.

With that out in the open I still wouldn’t recommend you to get fat. Lean bulking may be too difficult but there is no reason for you to become a fat f***. Keep that in mind.

Stop eating like a bodybuilder who’s four weeks out from his next contest or, better yet, eating strict Paleo. There isn’t anything wrong with either of those things in general, but they don’t match your goals. As Dan John says, “Look at your behaviors. Look at your goals. Do your behaviors match your goals?” You’re going to have to eat a lot of food to get big and strong. I’m not saying that your health isn’t important because it is, but there will be a time when you have to eat food that maybe isn’t considered healthy to help get in some calories. It’s the reality of it. It isn’t like you’ll be eating like this for the rest of your life.

Pretty much the same as the paragraph before this one.

  • Main movements—squat, deadlift, overhead press, bench press

  • Accessory movements—chin-ups, pull-ups, dips, front squats, lunges, incline bench, close grip bench, triceps extensions, curls, sit-ups, rollouts, hanging leg raises, planks

  • Reps—3–10 on most main movements, 10–20 reps on squats after working up to a heavy set, 8–15 reps on accessory movements

Good advice and I agree on almost everything. The set-rep range can and must be changed every now and then but all in all good advice.

Original article: http://bit.ly/kentuckystrong

Who am I?

Billede

This is not a post about me. I’m boring.

No, this is a post about a presumably pro bodybuilder who has chosen to answer every question the users of a certain board may have. And he means every question.

The users asks him about dosage (PED’s), about other competitors and life as a bodybuilder on and off stage. It’s pretty interesting to read.

It may or may not be true but personally I believe he’s telling the truth. Especially when asked what is most important (diet, training, genetics, drugs etc.). His answers was:

  1. Drugs
  2. Genetics
  3. Diet
  4. Training

Mind. Blown. Even with shitty training many pro bodybuilders are still able to be mass monsters on stage looking shredded as f*ark. Never underestimate the power of PED’s.

You’ll find the thread right here. It’s grown incredibly fast since its beginning but if you have time to sit down and savour it all you should.

Have a good one.

Motivation and drive

Motivation is a funny thing. Everyone wants it even though it doesn’t last. You can’t stay “motivated” forever. Eventually you’ll run short of short-term or long-term goals, you will progress slower, you may be injured or your path may be obstructed.

So what do you do if your motivation abandons you? You sit down, analyze and find out why you’re doing what you’re doing.

I often get the question how I stay “motivated” to work out 4-7 (maybe even 10) times a week. I don’t. I’m not always motivated but it is just what I do. Sometimes it’s tough as hell and sometimes it’s tough but rewarding. Life can’t be all flowers and rose petals. If you want results you’ll have to grasp for something else than motivation.

You’ll have to want it. It must be an inner drive. A desire. Motivation is just what gets you going.

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Compare working out with soccer practice (I am after all a Dane); you don’t always want to practice in snow and rain or play a match but you still show up 3-4 times a week – why is that? Because you like what you’re doing. It drives you to play soccer which is why you keep doing it. Sometimes it’s demotivational but you push through it and eventually become motivated again.

Because it is an inner drive. It makes you satisfied and is a part of you.

If you don’t get this feeling when working out and you need to be motivated every time you go to the Gym you will fail. Sorry. It is not “hard” or “boring” to work out more than two times a week but it will be if you’re only doing it for well-being or for a limited period of time.

I know the above seems like a lot of rambling but in short what I am trying to say is that it won’t get any easier going to the Gym if you don’t like it know. It is hard work to achieve results when it comes to body composition, strength and hypertrophy. But is it worth it?

For me it is. You’ll have to find out if it is for you.

In relation to all this I recommended reading The Blog of Fame on “Your why” right here.

Ohh, and feel free to visit my Facebook-page.

Why calories count

Armi Legge at imprüvism.com recently posted an article about why calories count. I won’t go in-depth with the article. Instead I’ll highlight the main points and comment them.

You often hear people say that weight loss or fat loss isn’t a matter of calories but of macronutrients. A lot people also claim that you can lose weight without eating a caloric deficit – e.g. by eating a low-carb high fat diet.

That is not true. And here is why.

Armi Legge starts out by explaining how weight loss studies are carried out – read that. It’ll give you some great insights and explain to you why a lot of studies are rubbish.

When People Create a Caloric Deficit — They Always Lose Weight

The studies Armi outlines all show that when creating a caloric deficit you lose weight. Periode.

When People Eat More Calories than They Need — They Always Gain Weight

The same studies also show that when you create a caloric surplus you’ll gain weight. Period. That alone should be proof that calories count. But wait, there is more.

Why Some Studies Seem to Show that Calories Don’t Count

The reasons why some studies show (or seem to) that you can lose weight without creating a caloric deficit are many.

  • Diets help people eat less without realizing it by placing restrictions on food intake (no carbs, low-fat, no meat, no gluten etc.)
  • People have no clue how much they eat (they really don’t. Even dietitians are not always aware of this)
  • People often underestimate their food intake and overestimate their exercise level
  • Low-carb diets make people lose more water weight (carbohydrates are largely converted to muscle glycogen which binds about 3-4 grams of water per gram – so eating fewer carbohydrates will make you bind less water = less weight)
  • Studies on rodent are…. Performed on rodents! You’re not a rodent.

Besides all of the above the studies also show that it doesn’t matter if you’re eating low-carb, high-carb or anything in between – it makes no significant difference.

Armi Legge explains these points in full in the article and it is worth reading. Especially if you believe that you can lose weight without creating a caloric deficit.

Find the original article here: http://impruvism.com/why-calories-count/

Common muscle building mistakes

Yesterday Predator Nutrition posted an article about six common bodybuilding mistakes. An easy digestible article that adresses some common issues for a lot of people.

Here is my take on PN’s issues;

  • 1. Over exercising

A lot of people spend more than two hours in the gym. And that’s without changing of clothes and warming up. That’s too much for most people.

Instead of doing a bunch of unnecessary exercises (especially isolation exercises) focus on the basics and keep your resting to a minimum. Resting for more than two minutes is often too much.

If you do a fullbody workout 3-4 times a week you might spend 90-120 minutes each time but remember that it is not necessarily beneficial to work out that long.

So if you want to shorten your workouts – which you probably should – stick to the basics and take shorter breaks.

  • 2. Avoiding cardio

Doing a ton of cardio during a phase where you try to build up muscle is a bit counterproductive because you’ll have to eat more calories to gain muscle. But it is still a good idea to do some sort of cardio on a regular basis to keep your heart healthy. Besides that doing cardio like HIIT will be beneficial for your overall body composition. And 5-10 sprints 3-4 times a week isn’t much to ask for – is it?

  • 3. Getting too little sleep

This is a given. Sleep too little and you will feel tired and indispoed. Some might even feel more hungre than usual. Ohh, and your muscles recover best during your sleep so make sure you get adequate sleep.

Keep your sleeping patterns the same and aim for a minimum of 7-8 hours of sleep daily. Including the weekends.

  • 4. Eating Too Little

You need to eat big to get big. That’s about it. If you don’t feed your muscle you won’t grow. Think of it like a house; if you don’t make sure you’ve got adequate building materiel you won’t be able to build a new garage.

So if you’re not gaining weight on a regular basis (I prefer to aim for 200-400 grams per week) you’re not gaining muscle. (Almost as) Simple as that.

Focus on getting plenty of protein and healthy fats and lots of vegetables and fibers.

  • 5. Following repetitive monotonous workouts

If you do the same you’ve always done you’ll get the results you’ve always got. So if you’re not lifting heavier weights, more reps or sets regularly your body will adapt. Instead of doing the same split or program all year mix it up. Break the year into quarters or even months where you focus on different aspects. It could be strength or hypertrophy – it’s up to you.

This will also help you stay motivated.

  • 6. Over thinking!

Instead of focusing on which angles you should hit biceps from you should focus on the basics; lift with good form/technique, leave your ego at the door/in the changing room, use compound exercises like squats, deadlifts, overhead presses and so forth and give it your all when you’re at the gym.