Afleveringen
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This episode covers water manipulation during peak week in bodybuildingâa common but poorly researched practice. The discussion breaks down why athletes adjust water, carbs, fat, and training to enhance muscle fullness before competition. It explains the theoretical role of intramuscular triglycerides (IMT), glycogen loading, training-induced depletion, and supplement use. While carb and water adjustments can affect visual appearance, the evidence is largely anecdotal. Listeners are advised to use cautious, personalized strategies and avoid extreme or unproven protocols. Scientific gaps mean safe and effective approaches require careful self-monitoring and experimentation.
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I denne episode gennemgĂ„r vi, hvad forskningen siger (og ikke siger) om Peak Week â den sidste uge fĂžr konkurrence. Vi ser pĂ„ kulhydrat- og fedtloading, deres mulige effekter pĂ„ muskelvolumen, og hvordan glykogen og intramuskulĂŠre triglycerider (IMT) kan pĂ„virke det visuelle udtryk. Episoden fremhĂŠver den begrĂŠnsede evidens for mange almindelige strategier og understreger behovet for individuel tilpasning. Der gives ingen universelle protokoller â kun principper og forsigtighed. Anbefales isĂŠr for coaches og seriĂžse atleter, der Ăžnsker at forstĂ„ de fysiologiske mekanismer bag konkurrencens sidste uge.
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Zijn er afleveringen die ontbreken?
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Denne episoden tar for seg vannmanipulering i den siste konkurranseuken, med fokus pĂ„ fysiologiske prinsipper og individuell respons. Basert pĂ„ forskning og lĂŠrebĂžker diskuteres hvordan kroppen regulerer vĂŠskebalansen via hormoner som ADH og aldosteron, og hvordan karbohydratoppladning og kreatin kan pĂ„virke muskelvolum. Det advares mot ekstreme vann- og saltprotokoller uten vitenskapelig stĂžtte. Lytteren fĂ„r konkrete âgjĂžrâ og âikke gjĂžrâ-anbefalinger, med vekt pĂ„ forsiktighet, individuell tilpasning og helse.
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Jaksossa kÀsitellÀÀn kisaviikon vesimanipulaatiota valmentajan nÀkökulmasta. Keskustelu pohjautuu tieteellisiin lÀhteisiin ja fysiologian perusmekanismeihin. Hiilihydraattien superkompensaatio saa tukea tutkimuksista lihasvolyymin lisÀÀmiseksi, kun taas radikaaleille veden tai natriumin muutoksille ei löydy nÀyttöÀ. Painopiste on yksilöllisyydessÀ, tarkassa seurannassa ja fysiologian ymmÀrtÀmisessÀ. Jakso tarjoaa kÀytÀnnön ohjeita siitÀ, mitÀ kannattaa tehdÀ ja mitÀ vÀlttÀÀ kisaviikon valmistelussa.
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I detta avsnitt diskuteras peak week â den sista veckan före tĂ€vling i bodybuilding â med fokus pĂ„ kolhydratladdning, fettintag, trĂ€ning och vĂ€tskebalans. Baserat pĂ„ aktuell forskning och praktiska observationer framhĂ„lls vikten av individuell anpassning. Klassiska strategier som kolhydratdepletion och laddning förklaras, liksom riskerna med vĂ€tske- och elektrolytmanipulation utan testning i förvĂ€g. Kreatin fĂ„r stöd som effektivt tillskott, medan mĂ„nga andra saknar bevis. Lyssnaren fĂ„r konkreta âgör och gör inteâ-rekommendationer, med betoning pĂ„ att en lyckad formtoppning krĂ€ver lĂ„ngsiktig planering, dokumentation och individuell feedback â inte genvĂ€gar.
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Saates kĂ€sitletakse kulturismi viimase vĂ”istlusnĂ€dala ehk peak weekâi veemanipulatsiooni. Arutelu pĂ”hineb teaduslikel allikatel ja praktilisel kogemusel. Selgitatakse, kuidas sĂŒsivesikute laadimine mĂ”jutab lihaste tĂ€idlust, miks vee tarbimise jĂ€rsk muutmine on riskantne ning milline roll on hormoonidel ja elektrolĂŒĂŒtidel keha vedeliku tasakaalu sĂ€ilitamisel. Saade rĂ”hutab individuaalset lĂ€henemist, teaduspĂ”hist katsetamist ja ÀÀrmuslike meetodite vĂ€ltimist. Sobib eriti treeneritele, kes soovivad teha targemaid otsuseid oma sportlaste ettevalmistamisel.
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Kuule ensi kertaa suomeksi puhuttu podcast, siitÀ mitÀ hyötyÀ IFBB Personal Trainer kurssin suorittamisesta on sinulle olitpa sitten urheilija tai saliharrastaja ilman ettÀ aiot edes alkaa personal traineriksi. Ja myös jos olet joko kokenut PT tai valmentaja, mitÀ hyötyÀ tÀstÀ kurssista on sinulle?
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IFBB Nordic Academy sitt personlige trenerkurs gir deg evidensbasert kunnskap innen anatomi, fysiologi, ernÊring og avansert treningsprogrammering. Kurset passer bÄde for seriÞse utÞvere som vil optimalisere egen prestasjon og for trenere som Þnsker Ä ta praksisen til neste nivÄ med dypere faglig forstÄelse og profesjonell struktur.
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IFBB Nordic Academys personlige trĂŠneruddannelse tilbyder en dybdegĂ„ende, evidensbaseret indsigt i trĂŠning, ernĂŠring, anatomi og coaching â bĂ„de for dem, der vil optimere egen trĂŠning og for professionelle trĂŠnere, der Ăžnsker at lĂžfte deres praksis til nĂŠste niveau. NĂŠste kursus starter 11. juli, og materialet bliver tilgĂŠngeligt pĂ„ estisk i 2025.
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IFBB Nordic Academy personaaltreeneri kursus pakub sĂŒvitsi minevat, teaduspĂ”hist Ă”pet nii treeningu, anatoomia, toitumise kui ka treeneritöö kohta. See sobib ideaalselt nii fitnessihuvilisele, kes soovib mĂ”ista oma keha paremini ja treenida targemalt, kui ka kogenud treenerile, kes soovib oma teadmisi vĂ€rskendada ja tĂ€iendada. Kursuse materjal on nĂŒĂŒd saadaval ka eesti keeles ning jĂ€rgmine kursus algab 11. juulil.
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In this podcast, we explore how fitness coaches can better support the mental well-being, motivation, and resilience of fitness athletes and bodybuilders. Drawing on research, coaching frameworks like Self-Determination Theory, and insights from the IFBB Nordic Academy, we focus on the key psychological drivers behind long-term success and athlete development.
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This episode of The Deep Dive breaks down the IFBB Nordic Academyâits mission, course structure, global credibility, and what makes it different from other fitness certifications. The hosts outline the Academyâs focus on evidence-based education in muscle gain, fat loss, and performance, particularly in physique sports. They highlight its IFBB heritage, international recognition, expert faculty, and online delivery format. Ideal for coaches and athletes seeking science-driven, globally respected fitness education.
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This podcast episode is a deep dive into the relationship between salt (sodium) intake and physique goals, such as muscle building, fat loss, and competition preparation. The hosts debunk common gym myths by reviewing scientific research, including peer-reviewed studies and meta-analyses. They discuss the physiological roles of sodium, its impact on exercise performance, the potential risks of excessive intake, and offer evidence-based recommendations for optimizing salt consumption for health and physique enhancement. The overall message emphasizes moderation and informed decision-making over bro-science.
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In this episode, we explore the IFBB Nordic Academy Advanced Nutrition Course, launching on March 18th, 2025. We discuss why this specialized certification stands apart from standard personal trainer courses and how it equips fitness professionals to work with serious athletes and physique competitors.
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Tired of "no pain, no gain"? This episode explores Biomechanical Control Training (BCT), a revolutionary approach to strength training that prioritizes individual movement patterns and structural integrity. We discuss the IFBB Nordic Academy's Advanced Resistance Training Course, the three pillars of BCT (structural integrity, movement mastery, and progressive loading), and how understanding biomechanics can transform your training and your clients' results. Learn how to build a solid foundation, prevent injuries, and unlock real strength.
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Discover the holistic approach that separates elite IFBB coaches from the rest. This is what IFBB Master Coaches prioritize â going beyond sets and reps to truly understand their athletes.
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We expose truth about cardio for bodybuilders. Learn about mitochondrial adaptations, substrate utilization, and the "interference effect" â and how to overcome it. We reveal how strategic cardio boosts mitochondrial function, leading to increased fat burning and improved recovery. Preview of the IFBB Nordic Academy's "Cardio for Aesthetics" webinar (Feb 20th).
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