Volkswagen Hit With $2. Billion Criminal Fine For Dieselgate Emissions Cheating. Volkswagen pled guilty last month to conspiracy to commit fraud, obstruction of justice, and entry of goods by false statements after independent analysis caught VW cheating on emissions tests in 2. A class action lawsuit already forced the company to spend nearly $1. A number of employees have been thrown in jail. This latest $2. 8 billion is a big step, and—Volkswagen hopes—marks the beginning of the end for Dieselgate related litigation. Everyone wants this whole thing to go away. Wildlife Online, Questions and Answers - Hedgehogs. QUESTIONS AND ANSWERS: Hedgehogs I. Content Updated: 8th October 2015. Wayward Wife's Punishment. Dealerships and dealer groups are reacting to this shift in car shopping in different ways, reports the Wall Street Journal. Some are moving their inventory to less. What is a low carb diet, really? When can a low carb diet be beneficial? Should everyone follow a low carb diet? Or, can a low carb diet ruin your health?
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Makanan Penambah Darah Rendah Paling Ampuh ? Mungkin kamu mengalami kurang darah. Maka dari itu, mengonsumsi. Penurunan sel. darah merah dalam tubuh umumnya dapat disebabkan karena kekurangan zat besi. Kekurangan. zat besi ini mengakibatkan tubuh tidak mampu memproduksi hemoglobin, yakni. Oleh karenanya, kekurangan zat besi bisa mengakibatkan tubuh merasa. Tidak hanya. zat besi saja, anemia atau kurang darah pun juga bisa disebabkan karena tubuh. Obat Stroke Iskemik Herbal Alami adalah sebuah solusi untuk anda yang bingung mencari obat untuk mengatasi penyakit stroke, selain. Ibu baru yang menyusui memerlukan makanan berkhasiat. Baca lebih lanjut untuk mengetahui makanan yang diperlukan untuk menghasilkan susu ibu yang berkhasiat. Penyebab Impotensi Beberapa penyebab impotensi yang terjadi pada pria adalah : Akibat faktor hormonal Ada beberapa jenis hormon yang ada di dalam tubuh seorang pria. Beberapa Penyebab Sakit Gula Darah Adalah : Faktor Makanan; Salah satu penyebab yang paling sering terjadi seseorang terkena sakit gula darah adalah faktor makanan. Penyakit batu empedu adalah salah satu kantong empedu yang di gunakan sebagai alat pencernaan lemak. Sehingga di saat kantong empedu menjadi keras maka itu lah yang. Mengapakah saya perlu menjaga pemakanan saya? Amalan pemakanan yang baik ialah cara yang baik untuk kekal sihat semasa hamil. Jika anda menghidap kencing manis semasa. B1. 2, asam folat, dan protein yang. Penuhi kebutuhan nutrisi tersebut agar anemia yang kamu alami bisa. Sumber Zat Besi Penambah Darah. Sebenarnya dulu. saya pernah membahas makanan sumber zat besitinggi yang sangat berkhasiat mengobati anemia. Terdapat dua jenis zat. Heme: berasal dari hemoglobin. Umumnya. terdapat di dalam bahan makanan hewani seperti daging unggas, daging merah, dan. Non Heme: terdapat dalam bahan makanan. Misalnya seperti kentang, sayuran berdaun hijau, bayam, biji- bijian. Zat besi heme. tergolong lebih mudah diserap oleh tubuh dibandingkan dengan non- heme yang. Penyerapan juga akan semakin mudah jika konsumsi zat besi. C yang biasanya banyak terdapat pada buah dan. Makanan Penambah Darah Rendah untuk. Atasi Anemia. Agar anemia dapat. Sebetulnya ada banyak sekali makanan untuk tambah darah yang bisa. Mulai dari buah- buahan, sayuran, daging, sampai kacang- kacangan. Buah- buahan ini tidak hanya. Misalnya seperti. B, C, antioksidan, serat, dan sebagainya. Jambu biji. Jambu biji. C. Kandungan vitamin dalam buah jambu ini bahkan mengalahkan. C dalam buah jeruk. Dengan. mengonsumsi jambu biji secara rutin maka akan sangat membantu tubuh dalam. Selain itu, manfaat jambu lainnya adalah mampu merawat kulit dan menjaganya agar tetap. Apabila tidak. ada jambu biji, kamu masih bisa mengonsumsi jeruk. Meskipun kandungan vitamin. C- nya masih kalah dengan jambu, tapi buah jeruk memiliki senyawa antioksidan. Manfaat. jeruk bagi sistem imunitas tubuh sangatlah besar. Kandungan antioksidan dalam. Tomat. mengandung beberapa vitamin penting untuk tubuh, yaitu vitamin A, C, dan E. Dalam buah. mangga ternyata terkandung 6. C. Jumlah ini mampu mencukupi. Mengonsumsi buah mangga 1x sehari dapat. Selain itu. kandungan serat dan antioksidan tingginya juga efektif untuk menjaga kekebalan. Agar tak bosan, kamu bisa membuat jus dari buah satu ini. Apel juga. termasuk salah satu makanan penambah darah. Ia memiliki kandungan zat besi dan. C tinggi yang bisa membantu meningkatkan jumlah hemoglobin dalam tubuh. Manfaat apel. tidak hanya mengatasi anemia saja. Tetapi, kandungan seratnya yang tinggi juga. Dulu saya. pernah mambahas mengenai manfaat pepayauntuk. Salah satu manfaat penting dari buah ini adalah mampu. Pepaya mampu. memberikan asupan vitamin C, zat besi, dan asam folat (vitamin B9). Konsumsilah buah ini secara rutin untuk mengatasi kurang. Strawberry memberikan asupan. C, dan antioksidan terbaik untuk tubuh kita. Meski rasanya. agak sedikit masam, tapi buah berwarna merah ini banyak disukai oleh masyarakat. Indonesia. Agar rasanya lebih nikmat, kamu bisa mengolah stoberi menjadi. Mendengar. namanya saja mungkin sudah terasa ngeri. Yup, pemberian nama buah ini didasarkan. China yang menganggap Naga sebagai pembawa berkah. Ada banyak. sekali manfaat buah naga yang bisa. Mulai dari mencegah anemia, mengatasi hipertensi, menurunkan. Oleh sebab itu, jangan lewatkan buah unik. Pisang cukup. terkenal dengan kandungan potasiumnya yang tinggi. Menurut para ahli, kandungan. Setelah. diteliti lebih dalam, ternyata pisang juga mengandung zat besi yang dapat. Konsumsilah minimal 1 buah pisang. Buah penambah darah lainnya: Sayuran Penambah Darah Rendah Terbaik. Umumnya. sayuran yang mengandung zat besi tinggi berwarna hijau gelap, contohnya seperti. Berikut beberapa makanan penambah darah dari sayuran yang. Bisa. dikatakan bayam termasuk sayuran penambah darah dengan kandungan zat besi tinggi. Biasanya. bayam diolah menjadi sup segar. Akan tetapi, pastikan kamu tidak mengonsumsi. Sebab berpotensi. Sayur hijau. kaya zat besi selanjutnya ada sawi. Sebenarnya sawi ada dua jenis, yaitu sawi. Akan tetapi menurut Dr Oz, sawi hijau mengandung zat besi yang. Dalam sawi. tidak hanya terkandung zat besi dan vitamin saja, tetapi ia juga memiliki. Sebut saja seperti kalium, potasium, fosfor. Banyak orang. yang menganggap kangkung bisa membuat tubuh lemas dan lelah, padahal faktanya demikian. Biasanya kangkung. Salah satu olahan kangkung yang cukup. Masih. seputar sayuran hijau, berikutnya ada daun datuk. Sayuran ini memiliki beragam. Beberapa kandungan mineral alami seperti. Bunga kol (kembang kol)Sayuran. Biasanya bunga kol. Kandungan gizi. dalam bunga kol setara dengan kandungan brokoli, dimana ia sangat baik untuk. Ada juga. kandungan lain yang tak kalah penting seperti protein, kalium, kalsium, niasin. Kandungan nutrisi semacam inilah yang membuat kembang/bunga kol. Makanan Penambah Darah Dari. Kacang- Kacangan. Apakah kamu. suka ngemil? Jenis makanan ini memiliki kandungan asam folat. Adapun makanan. penambah darah dari kacang- kacangan antara lain: Beberapa. Ada yang. mengatakan kacang hijau memiliki kandungan asam folat dan zat besi tinggi yang. Tetapi, ada. pula ahli yang mengatakan kandungan fitat dalam kacang hijau justru dapat. Maka dari itu, sebelum mengonsumsi kacang hijau. Kacang almond. sangat sering dikonsumsi saat diet. Berbeda dengan kacang lain, kacang ini. Di dalamnya terkandung vitamin. Untuk. mencukupi kebutuhan zat besi setiap harinya disarankan mengonsumsi minimal satu. Kamu pun bisa berkreasi dengan mengolah almond menjadi. Meski. kandungan nutrisinya tidak selengkap almond dan kacang hijau, tapi kacang. Tak ada salahnya ngemil. Namun jangan berlebihan, sebab. Makanan Penambah Darah dari Laut. Seafood)Tidak hanya. Bagi kamu. pecinta makanan laut, beberapa makanan berikut mungkin bisa menjadi solusi. Sudah pasti. ikan salmon masuk kedalam daftar makanan penambah darah. Ia menjadi pemasok. B1. 2 terbaik yang sangat dibutuhkan oleh penderita anemia. Peran penting. vitamin B1. DNA. Banyak yang. Namun apabila kamu jago. Mengonsumsi tiram. Udang masih. menjadi makanan laut yang pro dan kontra. Sebagian orang ada yang alergi. Oleh sebab itu, sebelum. Tidak hanya. diperkaya dengan zat besi saja, udang juga mengandung kalsium dan fosfor tinggi. Kandungan nutrisi semacam. Makanan Penambah Darah Rendah dari. Daging. Ketika mengalami. Memang. benar sekali, daging dalam sate memiliki kandungan zat besi, protein, dan. Khususnya untuk sate yang. World Cancer Research Fun menyarankan agar kita mengonsumsi. Meski mengandung berbagai. Untuk lebih. amannya lagi, kamu bisa mengonsumsi daging sapi yang berasal dari grass- fed cattle. Sebab kandungan lemak. CLA (conjugated linoleic acid). CLA sendiri merupakan senyawa yang berguna untuk mengurangi resiko. Itulah. ulasan lengkap mengenai makanan penambah darah rendah yang bisa kamu konsumsi. Disarankan untuk tidak mengonsumsi semua makanan diatas. Variasikanlah setiap harinya dengan porsi yang seimbang, tidak. Konsumsi makanan penambah darah secara berlebihan. Apabila ada. yang belum jelas mengenai artikel diatas, langsung saja sampaikan melalui kolom. Jangan lupa share artikel diatas jika sekiranya bermanfaat. Cara Senang untuk Tambah Berat Badan? Cara memambah berat badan bukan perkara yg susah as long as you have the keinginan, discipline dan well tahu caranya. Walaupun anda bole cuba mengunakan supplement weight gainer semata- mata, tapi cara yg lebih berkesan bergantung kepada 3 perkara: Nutrition. Training. Supplements (Makanan Tambahan)Nutrition. Samada seseorang itu ingin tambah atau kurangkan berat badan, kita perlu makan 5- 6 hidangan sehari. Makanan seimbang mengandungi carbs, protein and fat dalam ratio calorie 5. But you have to eat and basically more than you would like to. If you have problems with doing this, weight gainers are great. Weight Training. Weight training di gym memang sesuai untuk membantu anda bukan saja untuk tambah berat badan tetapi extra berat badan itu adalah otot yg akan menjadikan tubuh lebih sasa. End of the day you want to gain “good” lean weight and not just fat. Nasihat saya is that you berlatih untuk jangka masa panjang dan bukanlah untuk 3- 6 bulan sahaja. Kalau anda kurang berpengalaman untuk cara weight training di gym, dapatkan panduan orang yg berpengalaman. Supplements (Makanan Tambahan)Untuk tambah berat badan, weight supplements seperti di bawah are actually very helpful and mainly just foods and occur naturally in our diet. Supplements are manufactured and processed to give you what you need tanpa perlu fikir banyak. Basically what you’ll need is: Protein: This can be either from whey protein or weight gainers or other forms of protein supplements. Creatine: for muscle/strength gain. Others: Glutamine, NOX etc. Want to gain weight and lose fat? When you gain weight, you have to forget about your abs for now. Here it is your nutrition and training that will dicate that ration. So throw away the mirror for now, eat a lot and train hard (as that’s the only way for your muscles to grow). Distinguished & Award Winning Global Publisher in 4. Sherrilyn Kenyon discusses pirates, demons, and history in colonial Williamsburg, the inspiration for her new novel Deadmen Walking. Make Pastrami: Close to Katz's Recipe. Katz's is a timeless throwback is where Harry met Sally's fake orgasm and they both met real pastrami. When you go, make sure to have what she's having, and leave your diet behind. I have pumped Chef Kenny Kohn for tips on technique. Of course I can't be sure Kohn was leveling with me about the Katz's method. I asked him some questions twice in two interviews and I got two different answers. I've pumped other employees and gotten different answers still. I'm not saying they lie, but they do seem to be protecting their secrets with a straight face. I have spent hours in Katz's watching. I have watched every You. Tube video. Readers have sent me clues. Whether I have their method down or not, I've come mighty durn close in taste. That's what it looks like above. It is complex and smoky, but not in the way that other smoked meats are smoky. The smoke is not overt. It is blended in thoroughly. It is highly seasoned, but the black pepper and coriander rub is never domineering, and swimming across all your buds are a range of other herbs and spices. That's because pastrami is probably the most complicated process on this website. 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Roller Derby Roster Menu Skip to content. Home; About; Guidelines; View Names; Search a Name; Submit a Name. A; B; C; D; E; F; G; H; I; J; K; L; M; N. The Culinary Center of Kansas City. Add To Cart : Event/Date Description Openings/Price/Location; 4417 Thu, May. But you can handle it. Here's a video. Culinary historians believe the highly seasoned, smoked, juicy, bright pink beef in a dark robe, was invented by poor Jews in schtetls (a Yiddish to English dictionary is below) in Romania where it may have been made from goose or duck meat. Today some avant garde chefs are returning to that tradition, even making it from salmon, turkey, or other cuts of beef, like round. Without refrigeration, meat spoiled quickly, so they rubbed it heavily with salt and pepper and other spices, and smoked it. This both tenderized it, flavored it, and helped it keep longer. Today, most pastrami is made from beef brisket or navel (a. The process turns it tender and succulent. Some say beef pastrami was first made in the US by an immigrant kosher butcher, Sussman Volk, in 1. Katz's which opened in 1. Katz's is the oldest deli in the nation, and a haimish New York landmark. If you have never been there, make the schlep to 2. E. Spend some time checking out the photos of presidents and other macher on the walls. The place is a museum. It is absolutely worth waiting in line for the hand carved hot pastrami sandwich (doesn't that picture of the carving table, below, just make you verklempt), and if you are lucky, you can rest your tukhus at the table where the most memorable scene from the movie When Harry Met Sally was filmed. Yes, it was in Katz's that Sally (Meg Ryan) demonstrated for nudnik Harry (Billy Crystal) how a woman can fake it. Estelle Reiner, the mamele of director Rob Reiner, after watching Sally moan and groan and pound the table, utters one of the best lines in the history of filmdom: . Kohn says Sally's ecstacy wasn't an act, it was the pastrami, but it looks to me like she is having the turkey. The whole scene is on the video at right. When you enter, you will be given a ticket. Don't lose it or you'll have to pay $5. Take your place in a fast moving line and schmooze with the other droolers. You can get table service, but then you'll miss the show at the counter. When you get to the front of the line, know what you want. Naturally I recommend the pastrami, but you can order all manner of traditional kosher- style cured meats like corned beef, a Reuben sandwich, beef tongue, a first rate kosher hot dog, knoblewurst, killer salami, and kishka. There's also chopped liver, liverwurst, and, of course, bagels with a schmear and lox. Save room for the bowl of half- sour pickles and pickled tomatoes on every table, or order matzo ball soup, knishes, latkes, blintzes, or kugel. Finish with a classic New York cheesecake and wash it all down with a beer or an egg cream. They sell no chazeray here. If you need a cheat sheet, scroll down. Learn these terms so you sound like a maven and so you don't have to ask for an explanation like a goy, even if you and all the Irish shamuses and most everyone else in the joint are. When you're done, you can . My standard order when I get to NY is pastrami on rye with yellow mustard on both slices of bread. When the carver asks if you want . If you want to sound expert say . This is no time to count calories. But this is serious fleishig so they calls it the ways they sees it. You got a problem with that? Place a tip on the counter as he carves, and he'll slip you a nice free nosh. The meat is piled high, and you can get it with mustard, kraut, and melted Swiss. Don't be a putz and ask for mayo. And by the way, when it comes out of the steam box, it looks like a meteorite. That is just the black pepper laden spice rub that has darkened during the smoking process. And when it is carved, it is bright pink. It is not undercooked, that's just the color it turns during the curing process. How Katz's makes pastrami. As best as I can tell Katz's process begins with brisket. This is the pectoral muscles. Some think they use plate, a. This is a cut from the area below the ribs, behind the brisket and it is a lot fattier than brisket. The picture I took below looks a lot more like brisket to me than plate. I use brisket because carving plate leaves huge rivers of fat in the meat. Chef Kenny Kohn says they soak the meat for weeks in a salty, spicy brine/cure. What comes out is essentially corned beef, but their pastrami process is different from their corned beef process because the corned beef is dry cured, not soaked in a brine. At least that's what they tell me. After wet curing, the pastrami is then coated with a secret rub that tastes to be mostly black pepper and coriander, and then it is refrigerated for a day or two. Then it is smoked, refrigerated for a day or two, and finally, the day it is to be served, it is boiled. That's a carver at Katz's below. How Meathead makes Copy Katz pastrami. To do it all the way from scratch there are several time consuming steps: Cure the beef. Soak it to desalinate. Rub. Smoke. Serve or. Steam it and serve. You can eliminate the step (1) and go straight to step (2) by buying a good corned beef. But beware, not all commercial corned beef is the same. Some are poor quality and some have up to 3. Making your own corned beef and turning it into pastrami means that you can make it to your taste. Want sugar in the rub? Trust me, boychik, do it yourself and you will eat shards of meat packed with spicy flavor and silky richness mit groys fargenign. Surprisingly, the smoke wraps its fingers into everything without being obvious. Forgive me if I kvell. Here. I'll spill the whole megillah: Recipe for Close to Katz's Pastrami. Makes. About 3 pounds of pastrami after shrinkage, enough for 4 good sandwiches after trimming. Preparation time. Oy! Cooking time. Actual cooking time depends on thickness not weight. Then it goes into the fridge about 1. Larger and thicker cuts will take longer. Serve with. Latkes and dill pickled tomatoes and potato salad. Skip the kosher wine and go for a beer. Ingredients. 4 pounds of good corned beef, preferably home made (click for recipe)4 tablespoons fresh coarsely ground black pepper. About store bought corned beef. Corned beef comes in two forms, ready to eat, and brined. Ready to eat corned beef is cured, then cooked, and usually packaged in slices or sliced at the deli counter. Brined corned beef is usually a hunk of brisket that has been cured in a salt solution and packaged in a hearty cryovac plastic bag with some of the brine. It has not been cooked yet. That's the stuff you want. About the rub. The paprika mostly adds color. If you want to veer from the conventional and amp it up a bit, substitute ancho powder or American chili powder, but be careful, the black pepper and mustard supply an ample kick. You can leave anything out that you want except the black pepper and the coriander. Method. 1) Make your own corned beef. It is just plain better than storebought. For pastrami, the flat section of the brisket is favored by many because it makes nice even slices for sandwiches, but I prefer the point section of the brisket because it is fattier, richer, and more tender. Yes, it sometimes breaks apart, but who notices on a sammy? If you are using brisket, one side of the meat will probably have a thick layer of fat on it called the cap. Remove all of the fat cap except about 1/8. That thin layer of fat is important. The process takes about a week. Desalinate. Put the corned beef in a pot slightly larger than the meat and cover it with cold water in the fridge for at least 8 hours. Trust me, you need to do this or you will be gulping water all night after your meal. Rub. Make the rub by blending together all the spices. Rinse the meat, and while it is damp, apply the rub liberally, about 4 tablespoons per square foot of surface, and press it into the surface to help it adhere. If there is a thin part of meat, use less rub. Put in the fridge for a minimum of 2 days. The rub just sticks to the plastic wrap. Normally I say you do not need to let meats marinate in a rub, but the wait seems to help this particular rub adhere. Smoke. Set up your grill in 2 zones for smoking or set up your smoker. If you can, use a charcoal smoker. It produces a deeper darker crust than any other cooker. I don't think it makes a huge difference with all the other flavors banging around in there. My best batch was with cherry wood. Smoke it with indirect heat until it reaches the stall at about 1. You can wrap in foil and refrigerate for a week if you wish or proceed to the steaming step. Steam. If not, you can make a steamer by putting a wire rack in a baking pan. If necessary you can sit the rack on wads of foil to keep it out of the water. Unwrap the meat and put it on the foil in which it was wrapped or the steam will wash off much of the rub. Do not slice the meat first. If you made a steamer with a baking pan, cover it with foil. If the pan is steel don't let the foil touch the meat. Common Side Effects of Adderall (Amphetamine, Dextroamphetamine Mixed Salts) Drug Center. SIDE EFFECTS: Loss of appetite, weight loss, dry mouth, stomach upset/pain, nausea/vomiting, dizziness, headache, diarrhea, fever, nervousness, and trouble sleeping may occur. If any of these effects persist or worsen, tell your doctor promptly. Many people using this medication do not have serious side effects. Check your blood pressure regularly and tell your doctor of any high results. However, get medical help right away if you notice any symptoms of a serious allergic reaction, including: rash, itching/swelling (especially of the face/tongue/throat), severe dizziness, trouble breathing. If you notice other effects not listed above, contact your doctor or pharmacist. You may report side effects to FDA at 1- 8. FDA- 1. 08. 8. You may report side effects to Health Canada at 1- 8. When you don't know where your next meal is coming from, or when it will arrive, the smart play is to pig. 7 Weird Reasons You're Gaining Weight If your scale doesn't reflect your healthy lifestyle, there could be a hidden reason you're gaining. Bari Nan Cohen February 20. An internet search on Depo withdrawal turns up multiple online postings, suggesting that some women are concerned about or report experiencing a number of symptoms. Is Metamucil beneficial for losing weight? A detailed review of ingredients, side effects & nutrition facts. Metamucil diet reviews & fiber alternatives. RATING: REASON: SIDE EFFECTS FOR DEPAKOTE: COMMENTS: SEX: AGE: DURATION/ DOSAGE: DATE ADDED F M : 1: one seizure: Brain fog. Lethargic, but feel like I always need to. Coping With Side Effects of Depression Treatment. Find out about the side effects of antidepressants and depression treatment. Learn what you can do about them. If any of the following side effects occur while taking fluoxetine, check with your doctor immediately: More common: Hives, itching, or skin rash. Weight-Loss Procedure Makes Stomach into 'Accordion' Without Surgery. Nike's Attempt to Beat 2-Hour Marathon Falls Just Short. 15 of the Largest Animals of Their Kind. The Phentermine weight loss drug can help you effortlessly shed the pounds but are the pill’s harmful side effects worth it? Learn the signs of overtraining, how to avoid it, and how to ensure proper workout rest and recovery is present in your weight training program. These stubborn cardio myths might be keeping your scale stuck, but these expert tips will help you bust through your weight-loss plateau for good. Mistake: You always do cardio first Fat loss takes more than burning calories during a single workout—it requires building metabolism-boosting muscle. Using science to solve overtraining: a practical guide based on 1. By Adam Tzur and Brandon Roberts. Summary. Consequences of overtraining. How to prevent overtraining. How to recover from overtraining. Do. Rest and take time off from exercise. Very light exercise. Mind- body therapies like meditation, stress- management, or yoga. Eat at maintenance or a surplus (get enough macros and micros)Try to avoid or take care of non- training life stress. Don’t. Keep exercising. Drink excessively. Using science to solve overtraining. This guide is based on a ton of different studies across multiple disciplines. We have analysed and reviewed these to give you an evidence- based way to prevent and treat overtraining, as opposed to opinion- based treatment. Most of the studies we’ve looked at are relatively recent (published the last 5 years). In this way, you get a simplified summary of the cutting edge research. For example, recent advancements suggest that meditation is actually a good way to improve performance and prevent overtraining. Recovery 12 signs you're overtraining Are you running your body ragged? These trainer tips will help expose and correct your mistakes.We can contrast this with mental stress which negatively affect performance, and possibly even hypertrophy. In short, this guide will help you learn what overtraining is, how to identify symptoms, and how to prevent and treat it. Adhering to the concepts in this guide can reduce your risk of injury, sickness, mental and physical burnout, which directly and indirectly affect your progress, motivation, and performance in the gym, the track, in the pool, on the bike or whichever type of training you do. Find more training articles and videos at Bodybuilding.com. How to read this guide. You can read this guide whichever way you want; you don’t have to read it linearly from start to finish! You can jump to whichever section is most relevant to your life situation. However, you should read the first two sections: Introduction and Overtraining: an outdated term to get some basic background information and context. Do you think overtraining exists? How would you become overtrained? Does it happen slowly or quickly? Are you at risk of OT? Without this context you might have trouble understanding the terminology used in the article. You’d probably want to go to the top of this page if you want to get an effective overview of the subject without much time- investment. Please find the Terminology list at the end of the article. Introduction. Historical context. Every athlete and coach has heard of overtraining (OT). Want to do cardio workouts AND weight training workouts yet still be able to build muscle effectively? Photo Credit Thinkstock Images/Comstock/Getty Images. Weight lifting straps attach the weight to your wrists and help improve your grip. Learn when, why and how to use them in your workouts. Get The Best Fat Loss Tips Delivered Right To Your Inbox. Subscribe to my FREE newsletter and you’ll also get my FREE “Health-First Fat Loss” mini-course and a. In a nutshell, scientists now think overtraining is caused by many things. Whether that’s excessive exercise, stress or other factors. In the popular media, some people believe OT may notexist at all while others believeitdoes. One of the reasons OT is so heavily debated has to do with the contradictory research literature; a ton of studies on OT exist, but they do not all agree on the causes, or how to prevent and treat it. Ask yourself: do you think overtraining exists? How would you become overtrained? Does it happen slowly or quickly? Which factors contribute to overtraining? Are there any ways of preventing or treating it? Which athletes are at risk for OT? Historically, OT has not lacked for names which include: burnout, staleness, overtraining, failure adaptation, overstress, overuse, chronic fatigue, training stress syndrome, unexplained underperformance syndrome, muscle failure syndrome, and excessive exercise. This has lead to a lot of confusion and misdiagnoses, and several scientists now think there’s more to overtraining than an athlete’s workload. Prevalence and duration. Many studies have looked at the prevalence of OT. According to some studies, OT could affect anywhere between 7% to 2. The number is probably higher in elite athletes . For example, a study of elite British athletes report that 1. Six out of 1. 5 interviewed US Olympic athletes reported symptoms of overtraining 9. Summer Olympics . Athletes that were diagnosed with overtraining once, were almost guaranteed (9. But, the stats depend on factors such as the gender, workload, competitive level, and sport of the athlete . Once diagnosed, OT can last anywhere from a couple of months to several years . Furthermore, we should focus on prevention because OT might reappear several times during an athlete’s career. With that said, we can’t exclude the possibility that some of these athletes were simply overreaching, so the prevalence stats might be inflated . We will go into more detail regarding the distinction between overtraining and overreaching later. Consequences of overtraining. What are the consequences of becoming overreached and/or overtrained? Generally speaking, overtraining affects several systems in the body. It could, arguably, lead to: Acute and chronic immunosuppression . This is because many of the symptoms are similar between non- functional overreaching and overtraining. In addition, there is inter- individual variation when it comes to symptoms of overtraining . With that said, if an athlete is feeling depressed, frequently sick, underperforming, losing weight, has sleep problems and feels fatigued, then there’s probably some issue that needs to be looked into. Writing it off as overreaching or ignoring it might be risky. Overtraining: an outdated term. Overtraining is a term used term to describe excessive exercise. It has a few strengths and weaknesses. On one hand it is very intuitive and people generally understand what it refers to. But the term also has issues; it can be used to describe cause and effect: “Overtraining can be viewed as the process by which sport and non- sport specific stressors combine to negatively affect the athlete, but it can also be considered an outcome because of the long- lasting decrement in performance, mood disturbances, fatigue and /or depression” (Winsley and Matos, 2. This is a problem because the term becomes a tautology (you are overtrained because you overtrained). This limits our understanding of the multiple causes of OT . You would never say “Oh, he got fat because he fatted”. With this problem in mind, several authors suggest we need to redefine overtraining into something that is more comprehensive and doesn’t limit diagnosis . It was called the Unexplained Underperformance Syndrome. We think “unexplained” is a needless part of the definition so for this review we stick with the term Underperformance Syndrome (UPS). This term is much more helpful than “overtraining” when trying to diagnose an athlete’s problems. This is because UPS doesn’t claim that there’s only one cause for the condition . Indeed, there are a myriad of possible causes for UPS, not just excessive exercise . Together, this leads to altered mood- states, physical underperformance, neuroendocrine changes, and increased risk of illness and injury. However, it is of utmost importance to properly identify UPS, because there are many illnesses and syndromes that mimic symptoms of UPS. Even overreaching has a lot of similarities to UPS. Preventing underperformance. How to think about prevention and treatment. Since UPS can develop from many factors, it probably isn’t a good idea to assume there’s a single cause for UPS . If we choose a reductionistic perspective, we tend to tunnel- vision on single factors like heart rate or workload. This is not a good idea because many of the diagnostic criteria are affected by inter- individual variability (see discussion in “why it is difficult to diagnose UPS”). UPS develops from many causes, and we need to identify them . By ignoring some factors, we risk misdiagnosing the problem . Hence we recommend that athletes, individuals, and coaches look at all the factors before they make a decision on how to proceed. Preventing UPS from a mental aspect. During the past 3. From many investigations, it’s quite clear that performance affects and is affected by emotional states . Whenever training load is drastically increased, our mood may degrade . Hence, mood and performance have a complex and perhaps symbiotic relationship. Elite athletes have completely different mood profiles compared to the average population. This is called the “iceberg profile” . As seen in the illustration below, these athletes score lower than the population average on negative moods, while they score much higher on feelings of vigour. But these mental benefits aren’t restricted to elite athletes, they also apply to active individuals . The issue with this resilience is that if combined with unrealistic expectations and perfectionism, it could lead the athlete to push himself or herself to the point of UPS . Several research groups have now found associations between athletes’ feelings of self- worth and their sports performance. They now think that a perfectionistic drive to improve self- worth via sports is one of the ways athletes develop UPS . Some athletes end up giving up their sport completely because of this pressure . External expectations of perfection were much more likely to make the athlete feel burned out . Do you need to win at all cost? Do you find yourself never satisfied? Do you think more is always better? Is your self- esteem tied up with your training goals and training performance? Are expectations from family, friends, and coaches stressing you out? If you answer yes to some of these, it’s possible that you might eventually be at risk for UPS. We’re not saying ambition and motivation are bad things, but at some point excessive and unrealistic expectations could be preventing progress, even if that sounds counter- intuitive. Below we suggest some more science- based “prehab” UPS prevention strategies that should safeguard you from developing UPS. Minimizing mental stress. Intuitively, it might seem unlikely that mental stress could lead to UPS. Even so, a lot of studies and reviews now suggest mental stress is a risk factors for UPS . There are different explanations for why this might be. Mental stress could: Slow post- exercise recovery . Predictions based upon this model have been found to have an accuracy of approximately 8. Morgan et al., 1. 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