Healthier, Fitter & Leaner After 12-Day McDonalds Challenge Thanks to HIIT? Plus: TRX®, Fitness ↗ Fatness ↘ in Women
Short news: Sprinting & TRX |
Apropos exercise, if you're still looking for the right exercise to get or stay fit and healthy, TRX training, the suspension training bodyweight exercise that has purportedly been developed by/for US Navy Seals seems to actually live up to some of its promises of developing strength, balance, flexibility and core stability - overall fitness (VO2max) improvements are yet probably its greatest strength, a strength that comes with "unintended", but significant reductions in body fat in the overweight young women who participated in a recent 8-week Iranian randomized, controlled study by Dolati et al. (2017).
Read about exercise- and nutrition-related studies in the SuppVersity Short News
- HIIT protects young, healthy individuals from fast food induced insulin resistance and reduced cardiovascular health, "in large part", study shows (Duval 2017) -- "You cannot outrun an obesogenic diet" - I guess you've heard or read that before (maybe even at the SuppVersity) and the study at hand doesn't falsify this truism. What it does, however, is to remind us that "an obesogenic diet" is any hypercaloric diet. A fast food diet, on the other hand, is not necessarily hypercaloric. In fact, you could lose a lot of weight if you ate at McDonald's every day but kept your total energy intake 30% below your baseline requirements.
In the 14-day study, fifteen men, all fit, healthy and physically active (>150 min of physical activity/week), were subjected to an exclusive fast food diet from a popular fast food restaurant chain, McDonald's, where they consumed ...- a sandwich (e.g., Egg McMuffin®, or Sausage McMuffin®), hash browns and a small fruit drink or coffee for breakfast, and
- a sandwich (e.g., Big Mac®, McChicken®, or Quarter Pounder with Cheese®), medium fries and a non-diet medium soft drink) for lunch and dinner and an optional snack
Figure 1: When combined w/ HIIT the fast food diet rather improves than worsens important parameters of body composition, fitness, and glucose metabolism (Duval 2017 | all changes were stat. sign.)
Before you rejoice, jump into your car and head to the next McDonald's drive-in restaurant, remember: We are talking about a two-week study in which the energy intake was limited by certain rules, so that the average participant ended up consuming 3441 ± 337 kcal/day and expending 3503 ± 373 kcal/day (that's a 60kcal deficit |the subjects' individual energy expenditure was monitored by a portable mini SenseWear armband the validity of which has been confirmed in St-Onge 2007, Drenowatz 2011, and Ryan 2013 - needless to say that conducting the whole study in a metabolic ward would have been better ;-) - against that background it's no wonder that the sixteen young men didn't balloon up or saw significant negative effects on important health markers.Figure 3: The experimental diet could for sure have been worse and more obesogenic (data from Duval 2017). - TRX-Training an option an excellent training option for overweight (non-obese!) women (Dolati 2017) -- If you look at TRX' marketing campaign, the 24 overweight women (age of 29.41 ± 4.48, height 162.35 ± 4.97cm, weight 73.4 ± 5.47kg and BMI 27.85 ± 2.02 kg/m2) who participated in a recent study at the Islamic Azad University in Teheran clearly don't belong to the producers' target group - a big mistake? It almost looks like it.
Prior to the implementation of the training program, the performance indicators and body composition were measured and blood test was also conducted for determining the lipid profile. After eight weeks of practicing, all of these tests were taken once more.Figure 4: Rel. changes in BMI and body fat % and VO2max in the TRX and control group (Dolati 2017).
In the absence of additional cardio training the subjects in the TRX group also saw a highly significant increase in VO2max from 55.05 to 61.89 ml/kg/min (p= 0.002) - probably a consequence of the fact that TRX training is, in contrast to strength training, not standardized by 1-RMs, but by heart rate. With the target heart rate for the study at hand being increased from 50-60% to 80% of the maximal heart rate from the first to the last week of the study, the intervention obviously provided an effective stimulus for VO2max gains (note: there was no change in the non-exercised control | see Figure 4).
If you look at the results, TRX is neither an efficient mass/strength builder nor the best tool to shed body fat (if you hate "weights" want a strong aerobic component and still build mass/strength and lose body fat, check out kettlebells). The significant VO2-gains and the proven increase in muscle activity during core training still make it attractive - even if it's only as a means to diversify your training program.
Be a glutton from time to time! Believe it or not, three days of overfeeding won't make you fat, even with 1,500 extra-calories per day and more than 50% of the energy coming from carbohydrates | more. |
And in case things go south, anyway, remember: you don't have to wait for new years eve to start a new - whether this restart involves TRX, is obviously up to you. If we go by the results of Dolati et al. (2017), however, this is maybe not the worst exercise equipment to use. Whether it's right for you, though, is something only you can answer: if you like it, fine; if you hate it, find something else - enjoyment is, after all, a key determinants of exercise adherence (Richard 1997) and adherence is the key to success in both diet (Alhassan 2008) and training (e.g. Van Gool 2005) | Comment!
- Alhassan, S., et al. "Dietary adherence and weight loss success among overweight women: results from the A TO Z weight loss study." International journal of obesity (2005) 32.6 (2008): 985.
- Dolati, Mahya, Farshad Ghazalian, and Hossein Abednatanzi. "The Effect of a Period of TRX Training on Lipid Profile and Body Composition in Overweight Women." International Journal of Sports Science 7.3 (2017): 151-158.
- Duval, Christian, et al. "High Intensity Exercise: Can It Protect You from A Fast Food Diet?." Nutrients 9.9 (2017): 943.
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- Van Gool, Coen H., et al. "Effects of exercise adherence on physical function among overweight older adults with knee osteoarthritis." Arthritis care & research 53.1 (2005): 24-32.