dumps

This was taken from a published study in 2010. all the men were untrained as i mentioned. but there were no significant differences between the men before all the training started in all the groups (so they were considered all to be equal). The little marks above the bars on the graph show a statisically significant difference. so the football one shows that as time went on their V02 max improved from the last time it was measure, one of hte other symbols show that it was statistically significant from the other groups as well. To be statistically significant, it means there a 95% chance that the difference exsists. This isnt the only study that shows this. there are many more. trained men would show very little difference. infact its very very hard to improve a trained persons V02 max, but you can improve their efficieny, was is a hwole other story. but trust me, that graph shows the truth of many other studies as well. i think the main thing to note is that it in the running group it doesnt increase further after 4 weeks. Im not entirely sure what the runners programme was, id have to find the paper, but i do have a feeling they increased the intensity according to their adaptations. when a study tests 2 groups of people (say your training and weight loss example there) before the tests start, they make sure both groups are random BUT similar. just trust me when i say that graph is a good graph! the difference may only be 2 or 3 ml/min/kg, but that is a huge amaount in terms of improving someones aerobic fitness. football is very good all round, aerobically and anaerobically. trust me.

Football is good cardio. this is a pretty graph from a study that had untrained men play football based drills/games for 1 hour twice a week for 12 weeks compared to a group that ran, and a group that did nothing. basically, the V02 max in the football group increased more than the other two groups. (V02 max = gold standard as a test for aerobic fitness) never attached anyhting before so i hope the graph works!

I've been away for a while and i really enjoyed this thread and now im back. im just going to read through it and do a massive multi quote message, so if you get a notification just scroll down to your quote! Unless the protein supplements being used are dodgy ones from the internet, you have nothing to worry about unless you have any pre exsisting kidney/liver problems. All the research i have read in to protein supplements say that it obviously causes your kidneys and liver to become more active simply because of the extra nitrogen you are taking in, BUT its nothing you cant handle. having said that there are few studies that look over a long period of time. The only studies that looked at people who had picked up problems with their liver/kidneys were subjects that were also taking many many many other things, illegal things to. From everything ive had to read on protein, id say this: there is no harm in taking it, (20g in one sitting is the optimal - depends entirely on how efficient you are on digesting food though), 1g/kg/BodyMass - 1.5/g/kg/BodyMass is more than enough if you are lifting weights, any more than that and you are literally wasting money/eating more calories than you need. so for a 70kg man, 70 - 100g of protein is plenty per day. A little bit extra on protein - for those who really care, when you sleep you obviously stop synthesising protein, and actually end up breaking it down for energy, to reduce this, drink/eat dairy products before sleeping. Simply because it has the protein casein in it which is slow release. Also, eat your protein throughout the day, in no more than 20g per sitting and dont go OTT. And dont beat yourself up if you dont eat as much protein as you feel you should, after a weight session you synthesise protein for 48hours so you have plenty of time to consume your protein! If you can consume this without using supplements then its even better. you should need to supplement at all if you can have a contorlled diet No need for multi vitamins if you are getting a varied and healthy diet as mentioned. I would suggest only ever taking them on days where you justh avent been able to eat a variety of food and get your vits and mins. Thats what i do. after lunch i think about what im going to eat for tea, then if ive decided ive not got what ive needed from my meals, ill take a pill. but its much better to get it from your food! Its good to see that you put your cardio fitness first. Its all nice and fun building muscle, but your cardio system does a hell of a lot more in terms of your well being. it also helps with your recovery from muscle training! You did say in there that football doesnt count as cardio because it involves sprints. You'll be happy to know its actually one of the best cardio sessions out there. and general fitness. recreational football is a superb work out. over the last few years, if you go in to a gym, "interval training!!!" is the thing everybody talks about. and its becoming more and more popular for a reason. the sprints you do in football and the recovery between, together are a perfect cardio workout. running for 60minutes does very little in terms of improving performance. infact a thing called fatigue resistance training can give any runner huge benefits [30 seconds all out with 30 seconds rest. 3 times. (like a wingate test)]. Interval training will improve your cardiovascular fitness greatly, a good rule to go by is exercise hard for acertain amount of time, then rest for hte exact same amount of time (60 seconds on, 60 seconds off, for example) and that 60 seconds on is you going hard, you shouldnt be able to physically complete 61 seconds. the key to improving something is to stimulate it, and by working hard you stimulate all the GLUT4 transporters, your Na/K pumps, your fat/cho metabolism and so on. This doesnt mean you should just go out doing intervals. although you should mainly focus on that, it does only really focus on the peripheral side of adaptations. Its always good to stick in a couple of 40minutes sessions where you workhard at a constant rate. and i mean hard, try hit 160-175bpm for 45minutes straight. that really works the circulatory system rather than focusing peripherally. Like you said, working out with friends is one of hte best ways to do it IMO. some people may prefer working out alone, but on those days where you just cant be bothered, if you;ve told a friend you'll meet them in the gym, you'll most likely go anyway! That test you get from your doctor you mention at the end, im guessing its like an incremental test (gradually gets harder)? like a V02 max test or somethign similar. stick am ask on your face and a heart monitor on you? good test to see where you stand in terms of aerobic fitness. that 40g of protein isnt needed! take no more than 20g in one sitting. you only weigh in at 60kg so aim to have 60-80g of protein a day. and eat that protein throughout the day, not in one big sitting. If you are just starting exercise, dont do it every day. start it 3 times a week. and after 2 weeks, add an extra day. Do NOT work out your entire body. split it in to sections. if you start with 3 days a week split it in to: lower body, pushing (chest/shoulders/triceps) and pulling (back and biceps). also work your core at the end of every session. add in some cardio sessions as well, some high intensity training (Intervals like mentioned above). gradually increase what you do and write it down what you are lifitng and be sure that after 2 weeks you arent still lifting the same thing! There is so much to say so if you do want any specific advice measure me. just dont go out there all guns blazing because you will hurt yourself/lose motivation very quickly! Also, after a few weeks, and if all you care about its muscle gains, look in to eccentric exercises or negatives as they are generally called. that soreness you feel is due to the eccentric part of you lifting, and its what causes micro tears in your fibers. if all you care about ts gaining muscle, do these eccentric exercises, its faster but will cause discomfort. technique is incredibly important here though as you are likely to hurt yourself! (do normal/concentric exercises as well though. in a 3 set work out, make 2 of them eccentric and one concentric) seriously, if you want advice message me becasue what ive just done there is made a lot of assumptions and tips for hte far future! I just want to clear something up. Amino acids are proteins. they are the building blocks of proteins. There are lots of amino acids. split in to essential and non essential amino acids. the essential ones are the ones we need to consume in our diet. eggs and most meats have them all. its things like nuts that done have them all, so if oyu are living off nuts, you wont get all your essential amino acids. Mental health is a horrible area. I am 75% through a module on mental health and exercise, and if im perfectly honest, when i first started i found it very hard to understand things like depression and anxiety/stress problems. and i think this module has been great healp to me. depression is a horrible thing, and to anyone not educated on it, the decisions nad thoughts of someone depressed just do not make sense and are not logical. and thats what i think the problem is in society, people dont understand what its like. It's a horrible horrible cycle of being down, not doing anything (exercsing/seeing friends) becuase you're down, compensating by eating/drinking/playing video games and then feeling down because of that. and it just goes around and around in a horrible cycle. Anti depressants can be used, and they tend to reduce the feelings of the down, but do not break the cycle. Exercise is becoming more and more reccomended because it is a free medicine. and it cna break the cycle. exercise looks to directly break that horrible cycle rather than relying on anti depressents to reduce the feelings of the low until the cycle is broken. Its worth saying its not just exercise, any type of club where you ahve to go somewhere to meet people is just as good. all the research ive read on exercise nad mental health says the same thing "errrrmmm exercise reduces the effects, but no more than drugs" but they also find that for those it does work for, its not a change in fitness levels thats driving it, its more hte social side of it. by getting out there and doing things, getting in to a pattern and having a purpose. Distraction is very improtant. Some people love exercsing. some people dont. yes exercse gives you a hormone release to help balance out moods, but for people suffering from things like depression, their hormone balance will soon be in favour of making them feel low. anti depressents, metaphorically speaking, put a lid on the gland releasing the hormone making them feel down. exercise does the same, but only temporailly unless its done for over a 10 week period. Its a very complicated are and ive made a mess of trying to explain it. It would be easier answering more specific questions so if you do have any just ask. I can help a lot here! but i need to know more. what position do you play? how old are you? and who is telling you to lose 3KGs? if you arent fat i wouldnt see why a coach would ask you to lose weight. also, if you are being asked to lsoe weight id imagine you must be quite a bulky lad? in which case, jsut cut down on the weights. maybe reduce hte weight, and just dont look to increase the weight any more, jsut look for maintanance once you lose your weight. i need mroe info here though to advise you. trainign 6 times a week is a lot. im assuming you are counting a game as a session as well. if this is all training with your club, then they should know what they are doing. if you are doing your own training sessions, and all you want to do is improve your physical side its very simple. you want to get better at football? when you play football waht do you do? you sprint every now and then for about 3 seconds. you run at a high intensity for 3 -6 minutes a time. and you walk around to recover. you jump up and down every now and then. and most improtnatly, you do most of this with a ball at your feet. My advice: do some sprints. make sure they last no more than 5 seconds. this is a very little amount of time, and when you do them, itll feel even shorter. but you never sprint for more than 5 seconds in a match, so why would you need to sprint train for 10 seconds? you will get the best adapatations from replicating what you do in a game. your high intensity running, do interval traning, 3 minutes hard running, 3 minutes rest ( prefereably with a ball, i imaigne your coach sets up a lot of small games that do this exact thing). Speed endurance training: this is very improtant. there are two types. speed maintanance, and speed production. these are both extremely hard, and you will need a full days recovery/the next day will need to be a light session. maintanance = ~30seconds all out - everyhting you've got (looking at 80-95% of your max effort), 30 seconds rest. do that 3 times and increase it to 4 5 etc as your traning goes on. it is super hard, you may even throw up a few times again, this can be done with a ball, infact i have the exact routine our very own frank lampard does for this on my computer somewhere. the man who designed it and did it with frank was a lecturer of mine. PRODUCTION: very similar, but this time you get a very long rest so that you fully recover. but you need to work at 100% max effot. so if you do 30-50 seconds on, you need 5minutes rest. then go again. may be harder to do with a ball at your feet, but you can run around a lot then do a small dribble and whip in a cross (the type of activity here depends on your position!). what else.. jumps. do some plyometrics. im not sure hwat level you play at, but all these things should be familiar to you. just do them! and increase your intensity as time goes on to see improvements. for hte jumps, hold a few weights in your hand to increase how hard it is. and again, add a ball, aim to go in for a header or something. simply: the more specific it is to your sport, and movements you do in a game, the better it will be for you! the frank lampard drill i spoke about, its specifically designed to him. its based on typical movemetns frank would do in a game at that time, that lead to a positive effect on a game, they just took that strength, and made him practice it so he became better at it! like i said more details are needed. if you are training alone, or in a group, they will be different. and hte postion you play. your age. the level of football you play. your current routine. and the routine your coach gives you all need to be taken in to consideration. but what ive said above is real generic stuff. FINALLY, to the guys above me and their creatine. creatine always taste like shit. we recently did a study using creatin supllements, and to make the placebo, we had to make sure it tasted as shitty as the real stuff so the subjects wouldnt know, and im sure as hell it would be easier just to make the real thing taste nicer! just gotta man up and deal with it, bro! love you all xxx disclaimer: everything ive said here is all based on research. may be a bit biased in some areas and vague, but just know it has come from something i have read whislt doing my degree! if people actually want to see some research articles on things just say and ill dig them out and send them your way. very boring though. I have also not re read anything i have put so sorry for any typos or poor spelling

i would love to see ray wilkins take over.

we are the worst fans. someone above me listed the reason we are bad. rafa the players and Roman featured in his list. we play a huge part to. rafa shouldn't have just lost his cool. but we made how lose his cool. those saying "all i care about is cfc, fuck rafa!" fuck you! rafa is apart of cfc! Roman made a bad choice in the first place, but we should have got over it faster and shown some support.

soooo true. Losing Ray was the worst thing that happened to us.

I haven't been on here for a few weeks, mainly due to a huge work load at Uni, but also we haven't been playing too well, and these forums just get full of anger and hatred when we lose. My view is i dont think we NEED a new system or NEED a player or two, what we NEED is support. I haven't been to stamford bridge since we smashed the Nords at the bridge, and even then Rafa was getting stick. Our home form stinks because everyone is just creating a negative vibe, we have ourselves stuck in a horrible circle of negative chants, bad performance, negative chants, bad performance etc etc. I think the fans just have to accept we have rafa till the end of the season at least so just take it on the chin and support the boys. Talking of formations etc i'm not sure why Bertrand is getting time on the left wing... I know Hazard is serving a ban but surely Marin can have a run out to try and find some sort of form. Even Yossi. Yossi may be old and not the fastest/best, but he sure can give something in terms of attacking movements. I was also suprised to see us not buy another DM/all round midfielder. that 2-2 against reading was frustrating. especially as i was following that gmae on twitter and just kept seeing "2-0 chelsea, and well in control for the blues..." to then see us drop 2 points. mental - that can come down to subs again, Rafa made some stupid subs, i know we were 2-0 with 15 or so minutes to go, but never underestimate the opposition like that. My view, we can change the way we play, mix up the formation, could have bought a couple of players, but at the end of the day, if the fans aren't going to provide a positive atmosphere whats the point? 40,000 people muttering shit, chanting abuse, not showing support is going to affect performance. Look ar Frank, the support we have given him and he's on superb form... if we supported the team, management and club that way imagine where we'd be!

http://www.101greatgoals.com/blog/pictures-david-luiz-has-cut-his-hair-rumour/

Im not sure about this one. for ~£27m you are expecting a key player. He seems to be better used as an attacking midfielder though i would imagine we would use him as a defensive midfielder then stick im in attacking mid during rotation. but i cant see him being worth his money and wages. dont get me wrong, he is good and i think he will be a great bonus for the team, I just dont think its good value for money. the good thing about Chelsea is that money doesn't matter.... so bring him on i guess! Maybe him an hazard will get along. and lukaku when he returns. The Belgium dip.

Jose or Rafa. like people have said, if we give it to a club Legend (Poyet/Zola) its going to be horrible for us to watch them get sacked. Gus is a great manager to be fair though and could do it at Chelsea. Jose is my dream, but as time goes on it looks more and more unlikely that we will get him. So I say stick with Rafa. He's doing good I think (should have won a couple of cups already, but oh well) and if he gets fired it wont effect my emotions

6-0 chelsea. We are going to batter them.

I would have said the line up we had against QPR... but seeing as we already did that line up and they were awful, we should change it up. The problem against QPR was too much rotation. you change too many players around and you lose your flow. Ba starting is heavily rumoured and I think it would be an ideal game for him to try and mix with the players behind him. I look forward to seeing how our team plays with someone who can actually consistently do his job upfront. I expect us to dominate heavily and win. The loss to QPR is a lesson learnt. Piazon has earnt a start as well I think. 4-0 Chelsea EDIT: on reflection, it is fair to say that Southampton carry that newly relegated underdog power with them and they play very well against the bigger teams for about 60minutes then just breakdown with fatigue. I have a feeling they won't be bringing it to us though. just a feeling. I just dont think they value the FA cup too highly, more concerned about the league I think so its possible some players will be rested for them and they won't have that desire.

QPR tend to either be easy for us or awkwardly difficult. As long as we give a solid performance as we have done recently we should be fine. a change or two in the starting 11 may also be wise. I'm expecting a solid perofrmance and a convincing win in this game, but i can easily see us slipping up if we under estimate them or the players go out with low motivation. It will be really useful to have Frank on the pitch in a game like this to keep everyone fired up.

I dont think anybody can complain at this singing. Sturridge out for 12mill and Ba in for 7mill. its a bargain in my eyes and its a great replacement. and to be honest he can give us more than Torres can. its a steal! It's good buisenss - assuming its all true of course! I can't say ive followed him. The only things ive seen of him is the odd game and the stuff on MOTD. Question: has he played in the europa league this season? and if so does that mean he cannot playi n hte europa league for us?

I expect to see some big players rested today. which shall not be good for my Fantasy team! I hope it doesn't get changed around too much. Would love to see Luiz in DM again. if he does start in DM today, we can be sure that is his new position! we should slaughter them today, though if Rafa does rest some players, I can see it being a slow win. Or we may still slaughter them, depends how motivated and hungry the players are! Happy Christmas to everyone for yesterday as well.

50% penalty conversion???? #RafaOut Seriously though, shows how damaging to morale an early goal can be to young minds. I think that was hte main thing for us here, Villa were poor, and after a run of good games they were in high morale, that early goal destroyed that and they became the team you'd expect if you saw it on paper... We were sublime though. could have had another 4 or 5 if it wasnt for Guzman. once we got going it was all good. Great to see some vintage Lampard. really good game. Still can't ignore that our passing was bad at the start for about 20minutes. and that this villa team were very bad. that early goal was key. good performance from everyone. lovely ball by Piazon as well for the Ramires goal. Shame he missed the penalty, that run deserved a goal. Really hard to chose MOTM, was a really good performance from everyone. But I'd give it to Luiz, just because he did well, closed down everyone, tried (and in a few cases succeeded!) some killer balls. hopefully that now becomes his primary position and CB a secondary position. lets keep this up!

Had 6-0 and a Torres FGS. Never been so annoyed to see us score so many!

I agree. I watched the majority of the game yesterday and didn't think he played as well as he has done. It was one of his worse games for WBA. However he did make the odd run, he did provide some crosses, and he was in space sometimes with no delivery. BUT it was not a good performance. Important well executed header though. but that is what you'd expect from a 19 year old. I think overall so far on his loan he has done exceptionally well. I look forward to him being part of our team in the future.

I want to see Lampard start behind Torres today. maybe start Mata from the bench. Lamps and Rami in Pivot = no clean sheet. Its not the fact they arent the best defensive players, its that they mis lead our own CB's causing us to allow them to run throug us. I think his could be a good game to start Luiz in that pivot role again. Im not placing any bets on this game till i see the lineup. this could be a 6-0 win, a 1-1 or a 1-0 loss.

Romelu has said on Facebook and Twitter that he does not want to return to Chelsea in January and is happy to stay at WB: "I’d like to stay here for the rest of the season and there’s no question about that !!!" fair enough, but not sure saying it publically like that was the best thing! I look forward to seeing who we buy in Jan.

Such a shame. This bit of buisness is going to haunt us for seasons to come. What i want to happen (but won't): we bring back Lukaku, and play him like west brom have (super sub/starts every now and then). he's a good player, and yes he's only 19, but he's better than Torres... and what better way to develop a player than to play him in the team he will be playing with in the long term... Another thing: We buy Falcao. gooood. Sell Torres, if not he can just put up with the reduction in game time. if we do sell Torres we should get Walcott or someone else half decent on the cheap. OR we try to buy Falcao, fail, dont recall Lukaku and panic buy an average striker for 50m. Danny deserves gametime, but its a shame he couldnt be happy in the role he was in. (he needed ot make some sub appearances and some more starts though, the lack of game time he got was unbelievable, especially with the form of Torres...)

I just read through pages 1 - 3 of this thread! it does make me chuckle, I reccomend you do it for teh lulz. I agree with those saying Torres can't play with another striker. TBH though i dont think it'll make adifference because at the moment when we attack we attack in numbers... I also think a new main superstar striker (falcao) will only be bought if Torres is sold. if we have 2 strikers that expect to play every game, one will get upset (torres and drogba).

Striker and holding midfielder coming our way by the looks of things. anybody think we will be seeing some of our loaned out players returning??? Im thinking KDB and Lukaku.... dont know if we have the power to recall them, but it'll be cheaper and leave us some money to spend big on 1 or 2 decent names instead of spending big on 3 or 4 good players.

Looks like he's 99% certain of joining Liverpool. I think its a shame he'll be leaving without being given a clear run of games. However, atleast we can be 100% sure we will be buying strikers in January. Also, I think, and hope Lukaku will have more of a future at Chelsea. I just hope Lukaku doesnt end up like Sturridge. I can see Sturridge scoring a few goals against us as well which is going to annoy me. I can also see him having a couple of top class seasons in a year or two's time.

So annoying, I really wanted us to win that. I think we changed too much from the game against Monterry. I don't think Moses should have started either. Torres missed some sitters. Hazard and Mata were quieter today. to be fair, Corinthians did well tactically to stop us. I think Rafa kind of went for hte right tactic, he knew we wouldnt have to worry about our defence too much which is why i think he started Rambo and Lamps together with no mikel. Thats hte main thing for me, I dont think Lamps should have started in that role, he should have played just behind the striker, and Oscar should have started for Moses in that holding role. I think we had the wrong line up, and Corinthians were very well prepared. We didnt take our chances and we suffered. Im interested to see what Cahill was sent off for. The cameras didnt seem to pick it up, looked like after hte challenge the corithians player slapped Cahill in the back of the head, then you didn't see the rest. Also, our past 2 games everyone has been sucking Torres off, now everyone wnats him dead again. Yeah he did miss some FUCKING SITTERS THAT MY NAN WOULD HAVE PUT AWAY but theres no need to turn on him so harshly. Summary: the tactics could have worked, but we had the wrong line up, Corinthians were well organised in terms of breaking us down when they defended.