tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger3219999tag:blogger.com,1999:blog-4447249123519658347.post-34846380288513907332017-10-23T03:33:00.000+02:002017-10-23T03:38:47.444+02:00CrossFit & Your Tendons | Cumulative & Continuous Cardio, One for Body Composition the Other for Health? | HIIT After Leg-Workout, not Catabolic? A Brief Research Update
RCT investigates: Can CrossFit threaten the health of your tendons?
With studies about the effects of "cumulative" or "continuous" cardio on body composition and health, a (re-)evaluation of post-strength-training cardio and its effects on your gains, and an investigation into the tendon weakening effects of CrossFit workouts, this installment of the SuppVersity short news has (hopefullyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11529783785926144392016-09-02T14:04:00.000+02:002016-09-03T04:58:01.456+02:00HIIT Sheds 25% Intra-Bellyfat in 32 Workouts - Despite T2DM & W/Out Dieting! Plus: Always 'Add Weights' When Dieting
High-intensity interval training (HIIT) sheds significantly more belly fat over (-10% vs. 0%) and under (-25% vs. +10%) female abs than isocaloric medium intensity steady state exercise aka MICT.
Losing 25% of visceral fat without dieting and with only two workouts per week (16 weeks x 2 workouts = 32 workouts total)? That sounds like straight from a 'spam ad' on Facebook, right? Well, itAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30822717395018238012016-02-15T04:43:00.000+01:002016-02-15T14:32:39.123+01:00Normal-Weight Women Lose >6kg Fat Mass in 6 Weeks With Three 15x60s HIIT Workouts/Week - Without Dieting
I am still waiting for a study using only body weight exercises like squats, push ups, burpees and co as a HIIT regimen for weight or rather fat loss.
While HIIT is gaining ground especially in male muscle heads, women like the twenty-three previously untrained women (28.43 ± 12.53 years), who participated in a recent study from the Department of Sport at the School of Physical Education Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61422276591186137972016-01-09T04:22:00.003+01:002016-01-10T08:27:05.212+01:00Carbohydrate Timing Boosts Training Effect: Cut Out Carbs After PM Glycogen Depleting HIT Workout ⇨ "Sleep Low" to Make Game-Changing Performance Gains in Only 3 Weeks
You are no triathlete or coach? That doesn't mean that this study isn't of interest for you. The figurative "extra wind" this training strategy can give you is relevant for almost every athlete.
In a recent study, scientists from the French National Institute of Sport investigated the effect of a chronic dietary periodization strategy in a group of twenty-one highly-trained male Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14090204668621977722014-11-24T17:34:00.001+01:002014-11-24T17:34:18.366+01:00"Training in the Zone", Does it Work, After All? Middle-Aged Women Lose 8% Fat in 10 Weeks, Effortlessly. Plus: Weight Loss & Gain Patterns in African Americans
Training in the fat burning zone works. But the claim that it was the best way to lose weight is certainly subject specific.
Time for a brief overview of the latest research on obesity, it's health consequences and potential causes. I mean, you don't really believe that the result of a recent review in Nutrition Reviews is more than the sum of biased research that appears to hilariously Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-312342448604320502014-11-08T13:31:00.000+01:002016-03-07T05:03:45.282+01:00HIIT or LISS - A Question of Efficacy? High Intensity Interval Training Kickstarts Fatty Acid Oxidation & Metabolism to Make Up for the Higher Energy Exp. During LISS in 24h
If you ever wondered why you're huffing and puffing for hours after your HIIT sessions, here is the answer!
Your oxygen consumption can be used as a measure of fatty acid oxidation and total energy demands. It is one of the frequently used output variables in training studies and it is often cited as one of the arguments of the friends of "classic" cardio training like jogging on a treadmill Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53851491631685833312014-10-15T14:37:00.001+02:002014-10-15T15:18:21.512+02:00Endurance Training ↔ Overtraining & Muscle Loss? Run to Exhaustion & Sympathetic, Medium Intensity Steady State & Parasympathetic, HIIT-Like Training & No Overtraining
HIIT-like 400m sprinting is exhausting, but unlike running to exhaustion and medium intensity steady state cardio it's not going to mess up your nervous system.
Not one but two recent studies confirm what many of us have experienced first hand: Endurance training - specifically during a cut - is a double-edged sword. On the one hand, it's a neat way to augment the energy deficit, when you're Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8513106927457735402014-07-16T17:33:00.000+02:002014-07-16T17:33:56.319+02:00HIIT Increases Post-Workout Growth Hormone and Sheds a Marginal Amount of Body Fat, While LISS Decreases GH and Does Nothing for the Physique of Previously Sedentary Men
The HIIT exercise in the study at hand was slightly less demanding ;)
The latest study from the Ritsumeykan University in Japan is another study that compares high intensity interval training (HIIT; 10 sets of 1 min pedaling at 85% of VO2max, 30 s rest between sets) and steady state (LISS; 22 minutes of pedaling at 45% of VO2max) aka classic "cardio" training, but it's a study with a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-64983691479794425322014-02-12T17:05:00.001+01:002014-02-12T18:33:54.662+01:00Continuous Exercise But Not High Intensity Interval Training Improves Fat Distribution in Overweight Adults - Really!?
Sled pulling in the sand?! For someone with her height, but twice or thrice the weight with a primary on fat loss, on the other hand, it's suboptimal.
"HIIT", about a year ago this was the buzzword in the health and fitness industry. Doing anything but "hiiting it hard" was thought to be a waste of time and the acronym "LISS" [Light Intensity Steady State] became synonymous with "lose" as in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10880610959842620122014-01-29T16:57:00.000+01:002014-01-29T16:57:25.613+01:00Block Periodization - Impressive Performance Gains in Pro-Athletes: Revolutionary Training Concept, Or Just a Good Way to Eventually Break Out of the Comfort Zone?
Block Periodization - Training revolution or simple trick? This is what we have to ask ourselves in view of these results.
With all the news and discussion about nutrition and dietary supplements, it's easy to lose sight of the significant impact even minor tweaks to your training routine may have on your results. The results of a recent study from the Lillehammer University College in Norway,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38315302458695510972013-11-08T18:04:00.000+01:002013-11-08T18:40:43.618+01:00Exercise Blunts Insulin Resistance & Hyperlipidaemia Due to 7-Day +50% / +75% Overfeeding in Athletic Young Men
Gluttony is one of the 7 sins - no wonder that eating more than you "deserve" makes you ugly and sick.
Everybody knows that "physical activity is good for you". Some, like me, even go so far to say that it's necessary - at least for those of us who plan to lead a healthy life into their old age. The classic idea that many of its beneficial effects are related to the ability of physical Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80126545737053310542013-10-19T17:19:00.001+02:002013-10-20T04:32:19.968+02:00The Fallacy of Working Out To "Burn Calories" + Exercise Shuts Down the Carb Cravings: Bench Press, Leg Press HIIT & LISS Are Not Meant to Incinerate the Junk You Eat
If you work out to be able to allow yourself to eat, you know you have a serious problem.
So, what was that about the bench pressing consuming as much energy as leg presses and the "exercise just makes you hungry myth" on the last installment of the Science Round-Up? If that's what you have been asking yourself this morning, when you showered I am impressed - or should I be worried?
If you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19577978116032837552013-09-25T17:38:00.000+02:002013-09-25T17:38:57.151+02:00Exercise: Does It Really Make You Hungry? The More You Train, The Less Hungry You Are. Still, 30 Min of Cardio Are More Productive Than 60 Min to Get in Shape
Start early and don't stop before you drop. If physical activity is a part of your life from the womb to the grave, you won't have to worry about whether cardio makes you hungry.
Friends of the SuppVersity will recognize this question as a recurring motif: "Does exercise really make you hungry?" An in case you are, you will also know that you have to blame Gary Taubes who seems in all honesty Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54239859433201117832013-07-21T15:14:00.000+02:002013-07-21T15:14:06.345+02:00BDNF-Driven Athletic Brain Optimization For Wise Guys: Better Hard, Than Long, But Always Without Interruptions
Believe it or not, a "smart" brain is not necessarily a healthy brain. Nevertheless, if Einstein had worked out regularly and lived a couple of years (better decades ;-) longer, he may have had a change to figure out the missing link between his Theory of Relativity and the Quantum Theory ;-)
"Workout for your brain!" If you were a member of the club of sedentary couch-potato, you would Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52380500966401487682013-05-09T15:41:00.000+02:002015-01-24T14:11:07.936+01:00The "20 / 30 Principle" Sheds 15% Body Fat in 6 Months, Boosts Testosterone & Sexual Performance in Overweight Men. Plus: Six Signs You're Doing Too Much, Already.
One out of four men with newly diagnosed erectile dysfunction is under 40 (more)
You will probably remember the post about the increasing prevalence of erectile dysfunction in young(er) men on Facebook, the other day (learn more)!? As of now, one out of four patients who are newly diagnosed with erectile dysfunction are 40 years or younger. That's an alarming trend that certainly cannot be Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68859153697033454052013-01-14T17:48:00.001+01:002013-01-14T17:48:26.013+01:00Exercise Research Quickie: HIIT vs. Steady State, More on the Hormonal Response. Light Training, High TUTs & Peak Contractions - Not Just for The Elderly. Train Your Left, Grow Your Right Leg - Contralateral Training Effects
The role of the innervations between our muscles as well as to our brain is often overlooked, when we are talking about size gains. The image shows stained nerve fascicles from the Song study, which brings this wiring back onto the radar.
I know that we have had the short news on Saturday only and that there are of course tons of short news on Facebook everyday, but the studies I am going to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10561143708091852032012-12-12T18:35:00.000+01:002015-05-17T04:48:22.605+02:00Eight HIIT Sessions on the Rowing Ergometer Cut Body Fat, Increase Adiponectin, VO2Max & Performance in National Level Rowers - Workmatched Classic 'Cardio' Does Nada
If you have hitherto ignored my previous advice (e.g. "Choosing Your Workout Style") to give the rowing machines a try, maybe the study at hand will rise your interest. Give it a try. It's an awesome whole body workout and highly effective, even if you just do 20min of steady state after lifting weights.
Yesterday you've learned that even the most idio... ah, I mean unconventional - not to sayAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84593932037017451022012-11-19T17:09:00.000+01:002012-11-19T18:53:57.492+01:00Bigger, Stronger, Faster: CoQ10 for Brain & Muscle in Young & Old. The Optimal HIIT Regimen for Fun & Fat Loss - 8s at 100% 60s Idling! Protein Power From Oats? Plus: Rest Times, Clusters, Form & Hypertrophy Training
I decided against calling this the "Get Big, Green and Look Like the Hulk Quickie" (img. Paramount Pictures)
In view of the fact that most of you apparently enjoyed the "Get Lean and Stay Lean Quickies" I posted in the last weeks, I thought you may also be inclined to read a "Get Big, Green and Look Like the Hulk Quickie", but then decided that the name was too long for the headline and "big, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67706404056049083652012-11-16T18:32:00.000+01:002012-11-20T05:21:48.066+01:00Science Round-Up Seconds: Vitamin E Succinate, How It's Extracted from Barley Leaves, Kills Cancer, Ramps up Growth Hormone & Spikes Prolactin. Plus: Testostosterone & Thyroid Hormone Decline Due To Plyometrics & HIIT
Regardless of all the hypocritical hoopla around his persona, Lance Armstrong has always been able to push himself like no one else. No wonder that intense plyometrics were part of his regimen.
If the SuppVersity Science Round Up was a meal, I guess you could say that Carl Lanore and I were sort of gluttonous, yesterday (click here to download the podcast, if you have not already done so). We Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70451677003182086462012-11-03T17:26:00.000+01:002012-11-04T17:59:17.525+01:00Health & Exercise Quickie: Vitamin D Deficiency, Taurine & Glycine. Multiple Sclerosis & Epstein-Barr. Paracetamol & Muscle Gains. Gender & Fatigue from Workouts. HIIT, LISS & Appetite. Plus: Scientists Debate: Light vs. Heavy Weights
While there is a positive trend in the percentage of US adults who meet the 2008 federal physical activity guidelines according to which they have to "devote at least 150 minutes/week to moderate, or
75 minutes/week to vigorous intensity exercise, or an equivalent combination", the number of people who have gotten the message that a combination of both strength and aerobic training (red line) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33999059442372321112012-09-24T16:27:00.001+02:002012-10-01T18:06:51.518+02:00Eccentric Exercise IGF1 & Athlete's Heart; Long or Short Intervals, Both Improve Arterial Stiffness. Plus: Exercise Heals Wounds & Makes You Rust Proof Within One Year!
Controlled exhaustion = positive adaptation; continuous exhaustion = wear and tear = one out of 57,002 who suffer from cardiac arrest during a marathon (data based on Webner. 2012)
As announced on Saturday, already this is a "special edition" of the On Short Notice series, focusing exclusively on exercise related studies. With
two studies on heart health,
one on wound healing and the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58284768565627184602012-09-09T17:24:00.001+02:002012-09-24T15:02:07.892+02:00Exercise News Round-Up: The Latest on Weight Lifting, Steady State, HIIT, Pyramid Training & Co, Their Effects on Body Composition, Leptin, Muscle Morphology & More
Running may be the "original exercise", but there is more to physical culture than that - irrespective of your gender, by the way; HIIT would be one thing, weight lifting the other that must not be missing from your regimen which can yet still benefit from one or another classic cardio session (img womanshealthmag.com).
I must admit that I am a bit lazy today and not really in the mood of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35505745977200972012012-09-03T19:11:00.000+02:002012-09-03T19:11:52.435+02:00Maximal Intra- & Post-Workout Fat Oxidation With Pause or 90min LISS Between 2x40min Incremental Exercise Bouts?
Image 1: You better don't even think about losing fat, while you cycle!
As a regular reader of the SuppVersity you know that I don't believe in the idea of "working out to lose fat", at least not if that implies that you would actually try to burn the fat while you are working out ... yeah, right! I am talking about the hilarious concept of the "fat burning zone". I was still amazed, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49839455074850170402012-08-15T17:23:00.000+02:002012-08-15T17:28:24.045+02:00Before, After or In-Between? Study Puts Another '?' Behind the Widely Accepted 'Cardio After Weights' Paradigm.
Image 1 (rippedfitness.com): As of late everyone picks on gals who believe they would get bulky, when they train with weights... I wonder, when people finally start picking on big, but chubby guys who still try to justify their laziness with the "conditioning work induces muscle loss" myth, when they are guzzling their sugary weight gainers.
I know that I am probably one of the few people withAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14651752102554061182012-08-06T18:22:00.000+02:002015-04-11T03:36:42.017+02:00Some HIIT For Life & Less LISS For More! How to Burn 27,300 Kcal Extra W/out Losing a Single Extra Pound of Fat!
Image 1: Yep, you are right, the SuppVersity is the place to be to make sure you don't embarrass yourself during one of those potentially fatefully flirticious one-on-ones in the gym - Remember: Strong and Smart is the Newest Sexy ;-)
In view of the fact that you all seem to be enjoy the high intensity interval news aka "On Short Notice" items at the SuppVersity, I decided to do another Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3384651934603201452012-05-14T17:17:00.002+02:002012-05-15T13:23:05.314+02:00Man or Woman, Trunk or Leg Fat - Adding a Full Body Strength Workout to Your Aerobics Will Burn the Fat Off!
Image 1: "Get up and move!"
Doing cardio is better than doing nothing. In the end, aerobic training does yet rarely produce those changes in body composition most "dieters" have in mind, when they embark on their daily jogging regimen and combine those with the latest and greatest diet fad they read about in magazines or on the Internet. If these people just added a few strength workouts to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19578910028072563782012-05-08T20:59:00.000+02:002012-05-08T21:00:19.947+02:00Ephedrine, Exercise or Diet? Ephedra Modulates Substrate Utilization, but Exercise Melts Body Fat & Builds Muscle
Image 1: Twinlabs' made a fortune on their line of ephedra containing fat burners.
For many people ephedrine, the "E" in the infamous ECA stacks and the alkaloid from the mua huang on which Twinlab and co. made a fortune in the late 1990s, was the first and only truly working fat-burner on the supplement market. "Legendary", "unique", "unparalleled", these are the attributes by which they likeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11396618884747620312012-04-29T17:12:00.000+02:002012-04-29T19:13:24.819+02:00Every Dog Has His Day: Dr. Oz Was Right, Exercise Does Not "Just Make You Hungry", But Reduces Energy Intake!
Image 1: If I had to chose between the man on the left and the one on the right as my "dietary adviser", I would probably chose the right guy - I would not want him as a fitness coach, though ;-)
At least for those of you, for whom this is not their first visit at the SuppVersity, the term "physical culture" should sound somewhat familiar. I have "stolen" it from my friend Carl Lanore, the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5956087404400524532012-03-25T19:20:00.000+02:002012-03-25T20:51:18.950+02:00Step By Step Guide to Your Own Workout Routine - Part II: Choosing the Right Training Style(s) for Your Goals
Image 1: Maybe it is because I don't have the beard, but for me HIT a la Mike Metzner never worked out ;-)
In the last installment you should have learned "How to Fit Your Training, Rest Days, Strength and Conditioning Workouts into Your Personal Schedule". By now, you should thusly have a general idea of what your future workout week is going to look like. You should, for example, know that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42369011946325178552011-06-07T07:31:00.004+02:002011-06-07T07:38:01.978+02:00Optimal Fat Loss - Best Time, Intensity and Equipment: Medium Intensity Aerobic Exercise in the PM at 60% For Obese and >60% For Lean To get Shredded. Vibration Training Won't Help, Though.Although I suppose that what I am about to tell you won't settle the everlasting debate on the effectiveness of early morning cardio training on an empty stomach (or even cardio training in general) for fat loss, you may nevertheless be interested to hear the results of a a study which has recently been published in the Journal of Human Sports & Exercise (Mohebbi. 2011).
Figure 1: Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65103516631599648162011-01-10T03:45:00.002+01:002011-01-10T14:29:26.968+01:00Tired of Being Obese? Walk Like a Bodybuilder! Study Confirms Effectivity of Incline Treadmill-WalkingAre you obese or just generally concerned about your joint health? Forget jogging and ramp up your treadmill. According to the results of a study published in the latest issue of the Journal of the American College of Sports Medicine (MSSE. 2011) slow walking on an incline produces a similar metabolic workload as running while concomitantly reducing loading rates on lower extremities:
Metabolic Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61660155457751831762010-07-29T15:35:00.003+02:002010-07-29T15:35:00.894+02:00Anti-Inflammatory Effect of Low-Intensity ExerciseA novel study by Yakeu et.al. (Yakeu. 2010) found beneficial effects of an 8 week low-intensity exercise program on 17 sedentary individuals walking 10,000 steps/day, three times/week:
"Exercise was associated with upregulation of M2 markers, PGC-1α and PGC-1β, and with downregulation of M1 markers. Moreover, plasma levels of Th2 cytokines increased after exercise, while those of Th1 cytokinesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com