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.comBlogger15125tag:blogger.com,1999:blog-4447249123519658347.post-23382706730137916712015-03-02T13:08:00.000+01:002015-03-02T13:08:47.184+01:00Barbell Squats & Deadlifts for 0.5kg of Female Leg Mass in 4 Weeks, HIIT as HDL Booster, Accuracy of Calorie Counters on Ellipticals, Swedish Massage vs. DOMS & More
Does the kcal-counter on your elliptical lie to you? Does HIIT boost HDL? Find the answers to these and other questions in this installment of the short news.
It's March 2, 2015 and about time to review a bunch of recent exercise research papers. Papers dealing with rapid leg muscle gains in female trainees, the HDL-boosting effects of high intensity training, the "accuracy" of the calorie Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28871178427409364702014-01-23T17:02:00.001+01:002014-01-23T17:04:22.537+01:00Do We Systematically Underestimate the Energetic Costs of Push-Ups, Pull Ups, Squats & Co? Study Says Anaerobic Exercises Burn 2x More Energy Than Previously Thought
If we go by the data from the Verzina study, push-ups and pull-ups burn 50% and 62% more energy than we previously thought they would. Against that back- ground it's no wonder that participants in the Smith study (more), I wrote about pre- viously got from 16% to 8% body fat.
"Do We Systematically Underestimate the Energy Expenditure During Anaerobic Activities?", that's not just the question 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-36630243275807108402013-05-21T16:20:00.002+02:002013-05-21T16:20:58.196+02:00A Bomb Calorimeter You Are Not! And That's Why Even the "Adjusted" Energy Values on Food Labels Are 5% Off
How productive are you?
A couple of you will probably remember the SuppVersity news from ~1 year ago in which I discussed the revelation that nuts (pistachios and almonds) effectively deliver much less energy (-25%) than the "label" or databases on the Internet will tell you. In other words, while these healthy snacks are still extremely calorie dense, our bodies are not exactly as well Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54725040731146193572012-04-19T17:09:00.001+02:002012-04-19T20:55:50.050+02:00Adelfo Cerame Road to Wheelchair Championships: Six Diet Tips to (Six-)Pack on Lean Mass Between Two Shows
Image 1: The drafter, he is, Adelfo is probably enjoying the increased workload inside and outside of the gym.
Time is, and I am probably not writing this for the first time, flying by, these days. It is yet another Thursday and once more, I am about as intrigued about Adelfo's progress in the past seven days, as you (probably?) are. We have been talking quite a lot, actually, but not so much Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48582545468719146712012-02-24T17:43:00.000+01:002015-04-15T10:11:05.649+02:00Biggest Winners Lose Their Weight "Slowly" - Losing 6kg of Body Weight in 15 instead of 5 Weeks is 4x More Effective and Ensures that it is Fat You Are Losing, Not Muscle!
Image 1: "How did I let this happen again?", asks Oprah in her own magazine (as a German I am shocked there even is such a thing as an "Oprah Magazine" ;-) - the answer is simple, Oprah! Your "diet" programmed the YoYo effect! It happened not after, but right while you were starving... ah, pardon "dieting"!
From time to time, I am using the Blogspot stats to check where you, my dear readers, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6637968914388110672012-02-23T17:00:00.000+01:002012-02-23T17:01:26.281+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Don't Simply Ignore the Signals of Your Body! Starving Yourself is not a Sign of Mental Toughness, but Plain Stupidity
Image 1: Huge sleeping, huge eating, huge training, huge progress and a HUGE back ;-)
I know this is not really the place to discuss recent studies, but in this case a study I read about three days ago fits in way too nicely into what Adelfo is going to tell you in about 30 seconds (or how long it may take you to read the next few lines) not to briefly mention it... in the latest issue of PLoSAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74046666790344667752012-02-16T17:23:00.000+01:002012-02-17T15:54:57.057+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Dismiss Calorie Cutting, Pancakes & English Muffins, Embrace Intermittent Fasting, Fruits and Each Step on the Way!
Image 1: Don't get stressed with doing everything right, just do it ;-)
Sometimes its strange how things get together unplanned. With me being on Carl Lanore's Super Human Radio, today at 1pm EST (click here to listen live!), talking about what happens when science and the real world "collide" and how both scientific paradigms and conventional wisdom are probably the most common causes of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24791779899773133752012-02-12T18:20:00.000+01:002012-02-12T18:20:10.050+01:00Intermittent Thoughts on Insulin Resistance: Fats, Carbs & Lack of Exercise - Where is Our Scapegoat? Plus: Chicken or Egg - Which Came First Obesity or Insulin Resistance?
Image 1: You may think it's ugly because it is not comply with the current beauty ideal, but this small quantity of subcutaneous is probably rather a sign for high insulin sensitivity, than resistance.
In the last installment of this series, I tried to establish a new, a certainly unconventional perspective on a physiological process many people consider the #1 plague of the 21st century: Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38525639184015020982012-02-06T18:12:00.001+01:002012-02-06T18:12:35.936+01:00High Carb vs. High Fat for Obese Type II Diabetics and What Really Happens, When Science Meets Real Life
Image 1: "You told me to eat more protein and this burger has both meat and cheese!" - This and other mishaps are among the reasons why calories still count in the books of most dietitians.
Today's SuppVersity post fits in nicely with the latest installment of the Intermittent Thoughts from yesterday and the post on the "heart-healthy low fat diet" from Friday, as it is about one of the few Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63349940017328963432012-01-27T17:39:00.001+01:002012-01-27T17:39:28.125+01:00Busting the 3,500kcal = 1lbs Weight Loss Myth! A Scientific Deconstruction of a Dumb Rule of Thumb Reveals that Women Need More, Men Less Than the "Rule" Predicts
Image 1: If you are still putting your Happy Meal on a scale, you should not wonder why your weight loss falls short of your "calculations" - especially if you happen to be a woman (img. elementsofwellness.com)
While I would hope that most of you have by now embraced the notion that a calorie is not a calorie (at least, when it comes to nutritional calories), I suspect that one or two of you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57485703307669699772012-01-05T15:29:00.000+01:002012-01-05T18:13:39.804+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Proper Nutrient Timing is Probably the #1 Key to Lose Fat and Still Build Muscle While Being in a Caloric Deficit
Image 1: Progress and success can be mean bitches. Not only are you raising the bar constantly, a physical transformation like the one Adelfo is going through right now, will also require a constant revision of your dietary and training regimen... and, sometimes, this change may mean that you just keep rolling, instead of making a previously planned change - as awful as that may sound for the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38283663617950602832011-12-01T15:17:00.001+01:002011-12-01T16:59:37.175+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Back From Thanksgiving and in Better Shape Than Ever!
Image 1: Some people just know how to improve their physique even when pigging out on thanksgiving. Or can you see any collateral damage the turkey, the pie and the pie and the turkey from last week have done?
Assuming that all of you have eventually overcome the physical and psychological consequences of your thanksgiving festivities, you should be about as ready as can be to kickstart the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53648564539021804272011-11-17T14:52:00.001+01:002011-11-17T17:01:02.171+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Ambitious Short-Term Goals Pave the Way to Success.
Image 1: This guy likes to suffer - no, not
what you are thinking now ;-)
I don't know about you, but I cannot stand how people constantly complain about how bad things are, how hard they are working (mostly these are the laziest people I know), how little they are paid, how desperate the economy was,... you know the whole litany, don't you? Then, Adelfo Cerame's weekly blogpost is exactly Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10454414494021051272011-10-26T17:41:00.002+02:002011-10-26T17:42:35.199+02:00High Reps vs. 5x5 - Revisiting the "High(er) Reps for Fat Loss"-Myth: Do You Really Believe that "Burning" +13 Extra Calories Will Make a Difference?
Image 1: Vince Andrich, here at the 1988 Nevada State Bodybuilding Competition, knew it all along: Hard work, not high reps will get you the stage-ready physique everybody aspires... and I mean look at him are you seriously questioning Vince's expertise?
If you have listened to the latest installments of BodyRX Radio, the idea that strength (and HIIT) training, not calorie restriction and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com