6 Kommentare

• Barbara

  Danke für diesen „außergewöhnlichen Beitrag“. Ich fühle mich gerade wahnsinnig berührt und beseelt. Ich hatte mehrere Gänsehaut-Momente während des Beitrages. Wenn es mir in Zukunft gelingen kann, Abschiede in meiner Arbeit als DGKP im Langzeitpflegebereich ebenfalls „liebevoll zu rahmen“ und auch den Zeitpunkt gemeinsam „abzuwarten“, wann die Hinterbliebenen bereit sind, den Körper des Verstorbenen von der Bestattung abholen zu lassen ………- das würde mich richtig stolz machen…..:-)

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• Imke Wolkenhaar

  Sooo eine tolle Frau! Vielen Dank für das zauberhafte Gespräch 🙂

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• Kerstin

  Liebe Karen, herzlichen Dank für dieses Interview. Deine Leidenschaft ist so deutlich spürbar. Mir fehlen die Worte und das passiert nicht oft 😉. Leben bis zuletzt….bekommt für mich eine neue Bedeutung! …
  Du hast mich sehr berührt!
  Danke Corinna, dass ich Karen kennenlernen durfte!

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• Adriane Engelhardt

  Liebe Karen,
  Vielen Dank für deine berührenden Worte. Du hast mich emotional absolut abgeholt und ich würde mir wünschen, daß es in Deutschland auch diese Fülle an Möglichkeiten geben würde, sich auf so eine wundervolle Weise verabschieden zu können. Ich nehme mir ganz viel aus deinem Interview für meine Arbeit als Palliativ Schwester mit und werde meine Begleitung in Zukunft noch intensiver gestalten. Vielen Dank dafür.
  Adriane

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• Irmgard Treuling

  Vielen Dank.
  Was für ein besonderer Mensch.

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• https://sirelvis.com

  Excessive motivation equals higher efficiency, which, in turn, keeps the motivation high.
  When you’re motivated, you’re extra more probably
  to push through those final reps that really turn up the
  heat in your muscle-building equipment. A constructive mindset isn’t
  just feel-good fluff; it’s the power-up your workouts need.
  If your mind’s not into it, your muscular tissues are just going via the motions.
  Many lifters and bodybuilders avoid cardio just like the plague, fearing cardio train will break down muscle, impair muscle energy and growth, or all
  the above. Some go for a loading phase of 20 grams
  per day for 5–7 days, adopted by a maintenance part of 3–5 grams daily.

  It’s unclear whether or not taking them as a complement is useful if you already consume sufficient protein. Beta-alanine is an amino acid that reduces fatigue
  and may improve train performance. Beta-alanine may help improve muscle mass
  if you’re following an exercise program.
  With pump training, the remainder intervals are quick and the quantity is high.
  You’re going to rest less than 30 seconds between sets and knockout plus reps for 4-5 sets
  or more. Get entry to the latest unique on-line offers, coaching plans and eating plans.

  Creatine has traditionally been utilized by athletes and individuals who need to
  enhance their performance. Some sources even claim
  that it started the complement revolution. Infinite hours in the fitness center can solely be so effective without being supplemented by
  something. Protein powder is a critically environment
  friendly approach to bulk up and ensure your health club time isn’t going unsupported.

  ‘This sort of protein powder makes it easier to consume calories on a consistent foundation in comparison to having
  to eat these calories from entire foods,’ Fleming
  adds. Now as for what number of drop units to do to construct muscle quick, one examine changed three regular sets with 1 regular set adopted
  by 2 drop sets. But for now, this is an instance
  of what this could seem like with a 3-day per week full physique workout that might practice every
  muscle with around 6 units per week. Now, the final examine I need to look at before
  providing some suggestions for the least variety of units you can do to build muscle quick
  is a meta-analysis led by Brad Schoenfeld. The first technique that’ll help you construct
  muscle fast in less time has to do together with your exercise quantity.
  It is really helpful that you just concentrate on slowly increasing your
  weights to not extra than 10% every week so the body can adapt.
  This also can assist reduce your risk of damage or overtraining.

  In the lengthy term, getting a constant protein consumption and ensuring you don’t exceed
  500 surplus calories per day are key to gaining muscle without placing on too much extra fats.

  Nevertheless, this approach seems to only work
  properly in beginners with the next body fats share to begin. And this type of
  diet requires slicing energy, not rising them.
  They are a superb source of magnesium and potassium, minerals which help muscle
  recovery. Avocados are an excellent source of fiber with
  over 3 grams per serving, which can help keep good intestine health.
  Maintaining a healthy intestine can help reduce
  inflammation within the physique, and an overall anti-inflammatory food regimen has been proven to promote larger muscle mass
  and performance. The best foods for muscle growth
  usually are not drastically completely different from the foods that make up a generally healthy diet,
  excluding larger energy and protein. Thus any food
  regimen excessive in lean proteins, healthy fat, whole grains, and nutrient-dense fruits and veggies
  is a superb start. However, some foods could offer unique muscle-building benefits like animal
  proteins and dairy.
  Another powerful benefit of intermittent fasting is that
  it increases your circulating anabolic hormones, such
  as testosterone and development hormone (24). Each
  hormones assist to build muscle and velocity up recovery (25).
  It’s recommended to take 5-10g of amino acids about 30 minutes earlier than a workout to prevent muscle fatigue, stimulate protein synthesis, and assist
  pace up muscle recovery. Your muscular tissues develop when they’re resting and recovering, not when they’re being labored.
  That’s why you have to take loads of days off to ensure
  your muscles are fully rested and recovered between lifts.
  Thus, indicating that a strong bench does equate to an enormous chest in plenty of instances.
  Incline dumbbell presses put more emphasis on the clavicular head of the pecs and work several other secondary muscle tissue
  as properly. That Is because of the added shoulder flexion of
  this movement. The main reason for beginning with this train is to prioritize the upper chest.
  This is commonly the lagging portion of the chest in most people.
  Nonetheless, I’ll additional talk about train order later on in this article.

  There are two kinds of muscular hypertrophy, generally known as myofibrillar hypertrophy and sarcoplasmic hypertrophy.

  Whereas you’re at relaxation, your physique is putting in the work to
  repair muscles and regulate your hormones, which as
  you already know play an enormous half in muscle constructing.
  Lack of sleep not solely affects your ability to perform nicely, but
  also inhibits your growth hormones. Once you have your diet in verify and perceive how your genetics influence your
  muscle growth, strength training is one other key participant.
  Whether you’re a so-called „exhausting gainer“ struggling to
  see outcomes or somebody trying to maximize each rep, understanding the science behind
  muscle growth might help you practice smarter.
  Here Is why muscle constructing varies from person to person and the means
  to optimize your strategy to construct energy more efficiently.
  Proper hydration prevents dehydration brought on by elements in mass gainers.
  Drink 8-10 glasses of water day by day while taking a mass gainer to stay
  hydrated.
  A particular person may choose a product primarily based on its components, style, and worth for cash.

  Research suggests that further protein might help construct muscle.
  Consuming zero.25 to 0.30 g of protein per kilogram (kg)
  of physique weight after resistance train alongside daily consumption of around
  1.6 g of protein per kg of body weight may assist enhance
  muscle mass. When it comes to constructing lean muscle mass, you have
  to consider performing fundamental compound workouts.
  These are the moves that provide the finest bang for your buck.

  Muscle development occurs each time the speed of MPS is
  larger than the speed of muscle protein breakdown. Muscle protein breakdown happens during power coaching and when protein intake isn’t excessive sufficient to assist
  every day wants. Protein is essential for numerous bodily
  functions and your physique will break down lean muscle to get access to extra amino acids when you aren’t getting enough
  through diet. MPS happens in periods of rest when excess protein is available.

  On the flip aspect, if you eat too many carbs and simply sit round being fairly inactive, some of these carbs
  might end up as physique fats. That’s why you must eat fewer carbs on days you don’t practice.
  Whereas you want them to develop on days you work out, your want
  for them goes down considerably on days whenever you don’t hit the iron. Hyper Acquire Mass is a high-calorie mass gainer developed to optimise muscle development and enhance muscle protein synthesis.
  Hyper Acquire is formulated for the ‘’hard-gainer’’ –
  those that discover it tough to realize mass.
  With over energy per serving, this high calorie shake supplies sufficient vitality to promote muscle mass, power, and dimension.
  For example, you could possibly bench press 225 kilos with a 45-pound barbell and two forty five
  pound plates on both sides of the bar. Nevertheless, for you to be able to lift 225 kilos on the
  dumbbell bench press, you would wish 112.5 pounds in every hand; which might be much more
  difficult and increase your possibilities of
  damage. Studies show that eccentric lifting is an effective protocol to make use of to gain muscle, particularly
  for the elderly and other people with illnesses (19). This is because it
  forces you to go slower on your lifts, so you might have extra control.
  One 2011 examine discovered that individuals who slept
  only 5.5 hours per night had 60% much less muscle mass than those who slept 8.5 hours (11).
  If you’re a sophisticated lifter, it’s necessary that you place an emphasis on the big actions,
  corresponding to barbell flat or incline bench press, barbell squats, and barbell deadlifts (all forms).

  Also, when first starting out, you could not see major gains in size instantly.
  To fix this, strive taking a fiber complement at evening, right before going
  to mattress. This way, it won’t interfere with your
  caloric intake objectives. Optimum Nutrition practically places a multivitamin into each serving of Critical Mass; your day
  by day requirements for most nutritional vitamins and minerals are met or exceeded in one 1250 calorie serving.
  HMB is responsible for some of the helpful results of protein and leucine within the food regimen. It
  may be especially essential for decreasing the breakdown of muscle proteins.

  Of course, as your mass gaining program takes effect, your physique mass will improve, as will your
  protein wants. Nevertheless, a 2018 evaluate reveals that similar doses of HMB are probably not effective at
  growing muscle mass in athletes or adults with weight training expertise.
  Branched-chain amino acids (BCAAs) are necessary for
  muscle growth.
  It’s obtained twice as many calories per gram than carbohydrates or protein, so it’s an extremely efficient energy source for including
  mass. Even although you’ll gain physique mass more slowly, you’ll put on relatively less body fats as a function of muscle mass gain. Mass gainers also are not a good idea
  if you’re skinny and seeking to gain weight, however don’t actually train a lot.
  HMB might help increase muscle mass in people who discover themselves
  starting a weight training program, nevertheless it seems to be much less efficient for these
  with coaching experience. Nonetheless, a 2016 study involving males who
  practiced resistance coaching suggests consuming a weight gainer complement
  may not be effective for increasing lean mass. For the dedicated athlete ready to step past strange outcomes,
  the Hormonal Mass Builder Stack represents the nuclear option for extreme mass and strength growth.

  Of course, it goes without saying that mass gainers are antithetical to your goals if you want to
  lose weight. With an excellent steadiness of protein and carb,
  plus creatine for elevated muscle energy, Transparent
  Labs is the clear choice for athletes. Its minimalist design additionally helps forestall a few of the digestion problems that could be spurred by
  other mass gainers bloated with sugar and artificial ingredients.

  You’d want nearly twice as excessive of a caloric content material of most other mass gainers to get as a lot protein.
  When it involves weight lifting frequency, more just isn’t all
  the time higher. Coaching the identical muscular tissues daily or even twice a day has
  not been proven to lead to extra muscle positive aspects total, particularly in newbies (39).
  How rapidly you’ll be able to build mass is more dependent on how rapidly you presumably can recover – since MPS occurs after coaching.
  Compound lifts are multi-joint movements that interact multiple giant
  muscle group at a time.
  Packing a hefty 962 kcal per 256g serving, this Total Mass Matrix
  Excessive mass gainer from Protein Works is good
  for hitting ambitious every day calorie targets. But if there are any workout routines you can’t find
  yourself super-setting or would just prefer not to and also you’d nonetheless
  wish to construct muscle fast, that is where the next methodology can come in handy.
  As for what this is ready to look like, at the end of
  the article, I’ll offer you guys some free time-saving workout routines that care for all the sets, reps,
  and exercises for you. But 4-7 units per muscle per week
  is likely the candy spot to get essentially
  the most gains with the least quantity of effort and time.
  Now what they discovered is a dose response between muscle progress and the variety of sets carried out,
  with 10+ units per muscle per week resulting
  in essentially the most development.
  We can ward off age-related muscle loss, termed sarcopenia, with exercise that consists
  of a combo of cardio and energy coaching. The transverse abdominis may be strengthened via resistance training.
  When it’s robust, we will protect ourselves from falls or other mishaps, and
  enhance our type and ability to do the activities we love.

  Research exhibits that power training can improve and
  lengthen EPOC, especially when it’s carried out as a
  half of a HIIT workout. And no matter your gender, you’re not going to get a
  „bulked-up“ bodybuilder look without a critical fitness and diet program specialized for that objective.
  Gaining strong weight may be rather difficult for some
  individuals whether it be in the type of fats or muscle.
  Now, there could be a few completely different causes for this however to keep it
  easy, a fast metabolism, small urge for food, and not consuming enough are the
  most common.
  Particular Person traits, together with a person’s baseline health, exercise sort, and desired outcomes,
  would also have an result on complement selection. Though there’s a hyperlink between 
  taking in amino acids and constructing muscle,
  scientific research has not but determined the simplest proportions of
  amino acids and vitamins. The producer describes this vegan complement as functional
  food-based gasoline. It also provides 12 g of fiber, a variety of amino acids, and just 1 g of sugar.
  Readjust the seat of your bench so the highest of the pad is touching
  your armpits.
  Your post-workout meal might be a traditional protein shake, some chicken and rice
  like your favourite pro bodybuilder, or Greek yogurt with a sliced
  banana. The workers (your muscles) are ready to build however
  want bricks and mortar (calories and vitamins like protein) to assemble your muscle mansion. A caloric surplus
  means you deliver truckloads of building provides, and the construction by no means
  grinds to a halt as a outcome of a scarcity. It’s like having a staff of tiny development employees in your muscle tissue, fixing
  the harm and including to your muscle fibers.
  If you don’t nudge them off the sofa (or the coaching
  bench, on this case), they are gradual to get shifting. Progressive overload is
  that nudge, forcing your muscular tissues to get with the program and start rising.

  You can’t raise the identical 10-pound dumbbell eternally
  and anticipate to keep adding a lot muscle and energy.

  Research exhibits that muscular tissues are most receptive to protein consumption immediately after exercise, making post-workout diet essential.
  One of the simplest workout programs for bodybuilding and gaining mass is the Push-Pull-Legs routine.

  In truth, I’m going to provide you 2 completely different bodybuilding ‘pull’ routines that
  you could start this week…. Some consultants recommend spacing protein-rich meals
  a minimum of three hours aside to maximize muscle development.

  There are 10 acute coaching variables, but there are 5 key variables to
  assume about for hypertrophy and power. For example, the authors note that coaching only one leg
  for a time period could lead to elevated strength in the different, while hypertrophy solely occurs in the skilled leg.
  A 2018 evaluation found that power training might have extra general advantages because of the position of the central nervous system and
  the way this affects the whole physique. Restricted analysis focuses on the
  benefits of choosing one particular sort of resistance coaching as an alternative of
  the other. Training for hypertrophy means you’re looking to
  enhance the bodily dimension of your muscles. This is a measure of
  how shortly the carbohydrates are absorbed into your body and was
  sugar in your bloodstream. A rush of sugar after a giant meal
  isn’t healthy; over time it may possibly trigger metabolic syndrome and eventually even sort two diabetes.

  Bulking up will lead to greater levels of subcutaneous
  physique fat due to the consumption of surplus calories.
  Eat liquid calories if you’re struggling to consume sufficient calories from meals.
  Smoothies with peanut butter, yogurt, whey protein, and so forth.
  are simple to devour, and they’re packed stuffed with energy and
  nutrients.

  References:

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