urr 01 2010
1 de octubre de 1975
Hoy se cumplen 35 años de la aparición pública del dictador y su sucesor en la Plaza de Oriente, tras las ejecuciones de 5 personas (Txiki, Otaegui, Bravo, Sanz y Baena) el 27 de septiembre. Esas muertes fueron jaleadas por miles de seguidores, por el ejercito, el Gobierno y no han pedido perdón o se han arrepentido. El actual Jefe de Estado y su esposa acompañaron al dictador en el balcón, ellos que se sienten tan cerca de las víctimas ¿han pedido perdón? Ver en youtube
No he oido nunca condenar esos asesinatos fruto de unos consejos de guerra sin ninguna garantía y aún hoy con peticiones de revisión e inocencia. El Rey y la Reina ¿están exentos de condenar las desapariciones, torturas y muertes del régimen franquista que lo nombró sucesor?
Ese día celebraban el trigésimo noveno aniversario de la subida a la jefatura del estado del golpista Franco, y se encontraba acompañado por su heredero que ya había jurando los principios del movimiento.
El 1 de octubre da nombre a los GRAPO (Grupos Revolucionarios Antifascistas Primero de Octubre), que matan a cuatro policias ese mismo día.
Treinta y cinco años después, quienes entonces eran considerados luchadores por la libertad y defensores de libertades frente al dictador, hoy vuelven a ser considerados terroristas. Antes quienes defendíamos la libertad nos emocionabamos con la canción de Urko en homenaje a txiki y con la de Aute “Al alba”, ahora poner sus nombres a plazas o calles es un delito, por eso escribo el artículo. No podemos olvidar el pasado pero tenemos que avanzar, ahora pedimos a ETA que deje las armas.
Da igual cuando hayamos cambiado el pensamiento de libertadores y luchadores por la libertad por: debéis dejarlo, da igual que ese cambio haya sido tras la muerte del dictador en 1975 o, tras el Estatuto en 1978 o, tras el intento de golpe de estado de 1981 o, desde la muerte y amenaza a políticos o ahora. Es necesario que decidan parar, porque hoy en día todo Euskal Herria se lo pide y no deben dejarse llevar por provocaciones como las tres campañas de detenciones tras su alto el fuego o, las prohibiciones de manifestaciones y el intento de condena de un histórico como TASIO ERKIZIA que dijo que en el momento actual, “hay mas razones que nunca para la lucha armada pero menos condiciones objetivas y subjetivas que nunca”, en un entorno en el que presentaba la propuesta de las vías democráticas y pacíficas, la frase sacada de contexto se refería a cientos de miembros de ETA en las cárceles, desarraigo social, juicios sumarísimos, ilegalizaciones, cierre de medios de comunicación, …
El PSOE tiene exdirigentes y militantes condenados por los GAL, el PP y la corrupción son noticias día tras día, su presidente honorífico formo parte de los gobiernos del dictador, el expresidente Aznar metió a España en una guerra que ha provocado mas personas muertas, heridas, mutiladas que muchos grupos armados.
Mañana 2 de octubre quienes condenamos todas esas violencias estarémos en Bilbo a las 5 de la tarde para manifestarnos. Desde Eusko Alkartasuna hacemos un llamaminto para acudir al igual que una gran representación social, sindical y política. ¿Cómo es posible que PSOE y PP no acepten este lema?
NO A LAS PROHIBICIONES DE MANIFESTACIONES. NINGUNA IMPOSICIÓN, NINGUNA VIOLENCIA. SÍ A LOS DERECHOS HUMANOS, CIVILES Y POLÍTICOS
EZ MANIFESTAZIOEN DEBEKAURI. EZ INONGO INPOSIZIORIK, EZ INONGO INDARKERIARIK. BAI GIZA ESKUBIDE ZIBILEI ETA POLITIKOEI
Si queréis mostrar vuestro apoyo a estos lemas, o leer la declaración de la convocatoria, os dejo un enlace a un blog donde podéis hacerlo:
Etiquetas todos los blogs: ea ; eta ; Eusko Alkartasuna ; Franco ; gudari eguna ; rey ;
Información Bitacoras.com…
Valora en Bitacoras.com: Hoy se cumplen 35 años de la aparición pública del dictador y su sucesor en la Plaza de Oriente, tras las ejecuciones de 5 personas (Txiki, Otaegui, Bravo, Sanz y Baena) el 27 de septiembre. Esas muertes fueron jaleadas po…
Es increible lo que comentáis, antes héroes ahora villanos, sin embargo los de Franco antes héroes -para ellos- y ahora también.
Luego dicen que en las ikastolas nos adoctrinan, si enseñasen mas de lo que ha pasado, seguro que algunos no estarían tan a gusto.
Aupa, voy a ir a la tarde a la mani con una amiga. Yo soy de ELA que también la apoya, pero si vais a ir gente de Erandio prefiero ir con gente conocida, ¿habéis quedado en algún sitio?, ¿por ejemplo en el metro? Si podéis mandarme un correo o contestar en el blog.
Eskerrik asko
La gente de EA hemos quedado a las 16.30 en La Casilla, donde el hotel, porque como la mani es a las 5, va a ser difícil vernos con la cantidad de personas que estaremos.
Agur bero bat eta arrratsalde arte
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When it comes to building muscle, gaining strength, or simply improving overall body composition, many athletes and fitness enthusiasts look for a streamlined approach
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is the “Anavar only” cycle—a method that focuses exclusively on using Anavar (Oxandrolone),
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*Why Choose an Anavar-Only Regimen?*
1. **Simplicity**
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2. **Lower Side‑Effect Profile**
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3. **Efficient Lean Gains**
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the body’s hormonal balance.
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6. **Time‑Efficient Gains**
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7. **Versatility Across Body Types**
Whether your goal is lean muscle building or fat loss, Anavar’s balanced profile can be
tailored via dosage adjustments and training cycles—supporting
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8. **Reduced Side‑Effect Profile in Women**
While androgenic effects exist, women generally experience fewer masculinizing
side effects compared to men, making it a more approachable option for female athletes.
9. **Potential Support for Joint Health**
Some anecdotal reports suggest that Anavar may aid cartilage resilience during high-impact training—a secondary benefit
worth noting.
10. **Compatibility with Other Supplements**
It can be safely combined with most protein powders, creatine,
and other performance enhancers without significant
interactions.
—
## 5. Potential Side Effects
Although Anavar is considered the “milder” steroid, it is not free
from adverse effects. The severity depends on dosage, duration, individual susceptibility, and
whether it’s taken alone or stacked with other compounds.
| Category | Common Side Effect | Severity / Frequency |
|———-|——————–|———————|
| **Cardiovascular** | Altered lipid profile (↓ HDL; ↑ LDL) | Mild‑moderate (depends on baseline risk) |
| **Hormonal** | Suppression of natural testosterone production |
Can lead to low libido, fatigue, depression if prolonged |
| **Liver** | Hepatotoxicity (elevated enzymes, jaundice in rare cases) | Mild–severe; depends on dosage and duration |
| **Dermatological** | Acne, oily skin, hair loss (androgenic
alopecia) | Common; varies by genetics |
| **Psychological** | Mood swings, irritability, depression when tapered |
Common during withdrawal |
| **Other** | Possible increased blood pressure in predisposed
individuals | Rare but documented |
> *Note:* Most adverse effects are reversible upon cessation or dose
adjustment. The severity of side‑effects largely depends on dosage, duration, and individual susceptibility.
—
## 3. Comparative Summary
| Feature | Creatine Monohydrate | Beta‑Alanine |
|———|———————-|————–|
| **Primary Mechanism** | Increase in intramuscular phosphocreatine
→ rapid ATP resynthesis | Elevate muscle carnosine → buffer H⁺, delay fatigue |
| **Best for** | Short bursts ( *Note:* Some athletes report perceptible performance gains as early as **two weeks**,
especially when training involves repeated bouts of maximal
effort.
—
## 4. What Does the Science Say About “Performance”
Gains?
| Study | Design | Duration | Training Context | Key Findings |
|——-|——–|———-|——————|————–|
| *Burd et al., 2017* (J Appl Physiol) | Randomized crossover, 3 wk supplement vs.
placebo | 3 weeks | Resistance + HIIT |
4‑6% improvement in power output and VO₂max |
| *Kreider et al., 2009* (Med Sci Sports Exerc) | Meta‑analysis of 27 trials | 2–16 weeks
| Mixed endurance & strength | 1.5–3 % increase in performance metrics;
no adverse events |
| *Ahtiainen et al., 2010* (J Strength Cond Res) | Randomized, double‑blind, 12 wk | 12 weeks
| Resistance training | 6–10% gains in muscle strength & size |
| *Schoenfeld et al., 2017* (J Sports Sci Med) | RCT of 8–12 wk |
8–12 weeks | Resistance & endurance | ~2.5% improvement in maximal power output |
**Key Takeaways**
- **Effect Size:** The most consistent gains are seen in resistance‑strength outcomes (~6–10% improvements).
Power, sprint, and VO₂max improvements tend to be smaller
(~1–3%).
- **Duration Matters:** Gains plateau after ~8–12 weeks
of daily supplementation; no significant additional benefit beyond this period under the studied conditions.
- **Population Effects:** Older adults and those with lower baseline strength experience slightly larger relative gains compared
to younger, well‑trained athletes.
—
## 2. Practical Implications for Training
### A. When is Creatine Supplementation Most Beneficial?
| Athlete Type | Primary Goal | Creatine’s Effectiveness
|
|————–|————–|————————–|
| **Untrained / Novice** | Build baseline strength & hypertrophy | High – substantial relative gains (~5–10 %) |
| **Resistance‑Trained (≤1 yr)** | Increase muscle power, size | Moderate to high (~3–7 %) |
| **Powerlifters / Olympic Weightlifters** | Maximize 1‑RM performance |
Moderate (~2–4 %) |
| **Endurance Athletes (Marathoners, Cyclists)** | Maintain high‑intensity bursts | Low
– minimal impact on overall endurance |
> **Key Insight:** The more time an athlete has spent training, the smaller the relative improvements in strength and
power from adding extra calcium. Therefore, early‑career lifters or
those returning after a break stand to gain most.
### 2. How Calcium Works for Strength & Power
1. **Muscle Contraction**
- Calcium ions trigger the interaction between actin and myosin filaments.
Higher intracellular calcium availability can enhance force production.
2. **Bone Health & Loading Capacity**
- Adequate bone density is essential to withstand
heavy loads. Calcium supports osteoblast activity, promoting stronger bones over
time.
3. **Energy Metabolism**
- Some evidence suggests that adequate calcium may improve ATP generation during high‑intensity work, though the effect size is modest.
4. **Neural Function**
- Calcium influences neurotransmitter release at neuromuscular junctions, which
can affect coordination and reaction time.
### How Much Calcium?
- **General Recommendations**: Adults typically need 1,000–1,
200 mg/day. For those over 50 or women of childbearing age,
1,200 mg may be advised.
- **Athletes**: Many sports nutritionists suggest the upper limit of 1,500–2,000 mg/day
for high‑performance athletes, especially if training volume is high
and bone health is a concern. However, exceeding 2,000 mg can increase
risk of kidney stones or other side effects.
—
## 3. How Does Calcium Affect Cognitive Functions?
### Short-Term (Acute) Effects
- **Attention and Working Memory**: Studies in healthy adults have shown that calcium supplementation may enhance attention span and improve
performance on working memory tasks. For instance,
a randomized controlled trial found improved scores on the Digit
Span test after calcium intake.
- **Alertness & Reaction Time**: Calcium appears to influence
neurotransmitter release (especially acetylcholine)
which is involved in alertness and reaction times. A small study reported faster reaction times in participants who received a single dose of calcium.
### Long-Term (Chronic) Effects
- **Neuroprotection**: Calcium plays roles in synaptic plasticity and long-term potentiation, essential for learning
and memory. However, excessive intracellular calcium
can lead to excitotoxicity—damage that may contribute to neurodegenerative diseases such as
Alzheimer’s disease.
- **Cognitive Decline & Dementia**: Epidemiological data are mixed:
- Some studies find a modest protective effect of adequate calcium intake (≥1,000 mg/day) against cognitive decline.
- Other large cohort analyses suggest no significant association between high dietary calcium and reduced dementia risk.
- A few investigations have reported increased risk for mild cognitive impairment
with very high serum calcium levels.
- **Bone Health**: Adequate calcium supports bone density.
Low calcium intake is associated with osteoporosis, which may
indirectly influence cognitive health due to falls and fractures.
#### Practical Recommendations
| Goal | Suggested Calcium Intake (mg/day) |
|——|———————————–|
| Adult females 18–50 | 1,000 mg |
| Adults >50 years (both sexes) | 1,200
mg |
| Postmenopausal women | 1,200 mg |
- **Dietary Sources**: Aim for at least 2–3 servings of dairy or fortified plant milks.
Include leafy greens and legumes.
- **Supplements**: Use if dietary intake is insufficient.
Calcium carbonate (with vitamin D) taken with meals to enhance absorption; consider calcium citrate
if you have reduced stomach acidity.
- **Vitamin D**: 600–800 IU daily, more if deficient.
Sunlight exposure helps but can be limited seasonally or
geographically.
- **Magnesium & Potassium**: Ensure adequate intake through nuts, seeds, whole grains, fruits
to aid calcium metabolism and cardiovascular health.
—
### Quick Reference Table
| Component | Typical Daily Intake | Sources (Food) | Notes |
|———–|———————-|—————-|——-|
| Calcium | 1000–1200 mg | Dairy, fortified plant milks, leafy greens, tofu, almonds | Check for bioavailability; avoid excess (>2000 mg) |
| Vitamin D | 600–800 IU (15–20 µg) | Sunlight, fatty fish, fortified foods | Test
levels if risk factors present |
| Magnesium | 310–420 mg | Nuts, seeds, whole grains, leafy greens | Supports calcium metabolism |
| Protein | 0.8 g/kg body weight | Lean meats, legumes, dairy,
nuts | Adequate for bone health |
| Calcium | 1000–1200 mg/day | Dairy or fortified
alternatives, dark leafy greens | Ensure balanced intake |
—
## Practical Tips for the Next Three Months
1. **Set a Routine**
* Choose one day each week to do your strength training (e.g.,
Monday).
* Schedule a quick 10‑minute walk after lunch on two other days.
2. **Track Your Progress**
* Keep a simple notebook or phone app with the number of reps/sets for each exercise.
* Note how you feel before and after workouts—energy, sleep quality, mood.
3. **Adjust as Needed**
* If an exercise feels too hard, reduce reps or take longer
rest between sets.
* If it feels easy, add a rep or increase the weight slightly.
4. **Stay Consistent**
* Remember that consistency beats intensity for long‑term
bone health.
* Even on busy days, aim for at least 10 minutes of movement—e.g.,
a short walk after dinner.
By following this structured yet flexible routine and tracking progress, you’ll build stronger bones and
improve overall well‑being while managing the demands of your busy
schedule. Good luck!
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YOUR PERSONAL NUTRITION BLUEPRINT – 5‑YEAR PLAN FOR A 60‑YEAR‑OLD MIDDLE‑AGED MAN
—
1️⃣ The Big Picture
Goal Why it matters
Maintain a healthy weight (≈ BMI 23–24) Keeps blood pressure, cholesterol and glucose in check.
Optimize body composition Preserve lean muscle while limiting excess fat – especially
important after 60 yrs.
Support metabolic health Adequate protein & micronutrients help
guard against sarcopenia and metabolic syndrome.
Sustain energy for daily life Balanced macro‑ratio
prevents fatigue and mood swings.
—
2️⃣ The Core Strategy – Macro Ratio
> Protein: 30 % Carbs: 35 % Fat: 35 %
Rationale Details
High protein (≈1.0–1.2 g/kg) Maintains muscle mass,
supports immune function, and slows down hunger.
Moderate carbs Provides energy for activity without spiking insulin; use whole‑grain,
fiber‑rich sources.
Healthy fats (35 %) Supports hormone production, brain health, and satiety.
Focus on unsaturated oils, nuts, seeds, fatty fish.
Calorie Target: 1,800–2,000 kcal/day (adjust as weight loss or
maintenance goals dictate).
Meal Timing: 3 main meals + 2 snacks; avoid late‑night heavy meals to aid sleep.
3️⃣ Lifestyle & Sleep Hygiene
Habit Why It Matters for Sleep
Consistent Bedtime (10 pm) Aligns circadian rhythm.
Pre‑Bed Routine Relaxation signals body to wind down.
Limit Screen Time (2 hrs before bed) Blue light suppresses melatonin.
30 mg dianabol a day cycle–60 min of Light
Stretching or Meditation Lowers cortisol, promotes calmness.
Avoid Heavy Exercise 3 hrs pre‑bed Can increase arousal.
Keep Bedroom Cool (~18°C), Dark, Quiet Optimal for sleep architecture.
—
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