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.comBlogger8919999tag:blogger.com,1999:blog-4447249123519658347.post-23033317186838954242018-12-02T03:06:00.000+01:002018-12-02T03:23:10.481+01:00AM Cardio for Fat Loss W/ 25g Casein vs. 25g Whey Isolate, 25 g Maltodextrin Preload, or Truly Fasted - What's "Best"?
Don't believe a word when someone tells you that a new study would show that you can burn extra body fat if you consume a casein shake before your (by then no longer fasted) AM cardio workouts.
While the scientific evidence doesn't seem to confirm the superiority of fasted AM cardio (learn more), there's no doubt that it can help you shed body fat if the energy you expend on treadmill Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8582552652977222142017-12-07T01:28:00.000+01:002017-12-07T05:55:22.853+01:00Fasted AM Cardio - No Measurable Physiological Benefits in Terms of Fat Loss & Body Composition, Meta-Analysis Says
Rope skipping is an excellent choice for HIIT cardio training... albeit, just like for so many others, the effects of doing it fasted have never been investigated.
It has been debated for decades and still, the Australian researchers Daniel Hackett and Amanda D. Hagstrom are the first to attempt to answer the question "whether training in fasted compared to fed states leads to greater weight Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46117844444607718782017-11-26T01:42:00.000+01:002017-11-26T01:48:00.628+01:00Carbs Before Workout Won't Lock Your Ab Fat in its Stores | Plus: Wired for Laziness, Standing for Your Health and 'Cardio' Reversibly Promotes Microbial Diversity in Guts
Spiking insulin w/ high GI carbs before a workout doesn't blunt the release of fat from the stores covering your abs.
Whenever I hit on journals like the latest issue of Medicine in Sports Science, a publication by the American College of Sports Medicine. I contemplate using them as a resource for an installment of the short news - albeit only if more than one of the studies in said journals Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag: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-76939094554578804362017-08-30T04:16:00.000+02:002017-08-30T04:23:51.453+02:00Shed 25% Extra-Fat (1.6kg/12Wk) + Improve Glucose Levels by Adding 2.5h/Wk of Walking to Your/Clients' Fatloss Diet/s
The amount and quality of food you eat determine how much weight you will lose, the quantity and quality of exercise controls how much of your weight loss is going to come from body fat.
One of the biggest mistakes a coach can make is to overwhelm his clients with taxing workouts that ruin their already low "excitement" for getting off the couch altogether. I've previously discussed studies Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46622554067289153792017-08-09T01:15:00.000+02:002017-08-09T01:20:20.391+02:0030 Min "Moderate Intensity Cycling" Enough to Cut Biceps Muscle Gains by 59%, Follow Up on 2015 HIIT Study Says
Cardio (legs) and biceps training don't mix.
You may remember my 2015 article about how "HIIT-ing it After Arm Workouts Will Ruin Your Gains" ((re-)read it), well the authors are back and published a follow-up study in the latest issue of the Journal of Sports Science and Medicine. In it, Shigeto Tomiya and colleagues from Japan write: "Changes in CSA might be affected by subsequent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55628143956478667432017-04-06T04:34:00.001+02:002017-04-06T04:41:06.727+02:00Morning vs. Afternoon Cardio: Early Birds DO Have a Fat Loss Advantage, Authors of New Human Study Conclude
I know, this may be disappointing, but the study at hand won't settle the debate once and for all.
Even though Brad Schoenfeld's often-cited "fasted cardio" study suggests that the long-standing myth that "cardio", i.e. aerobic training at moderate intensities, would burn more body fat if you do it in a fasted state in the AM didn't yield the results proponents of "fasted cardio" hoped for, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66084657318509141432017-03-02T04:06:00.000+01:002017-03-03T05:30:37.108+01:00Training Volume, Intensity, and Your Libido - How Bad is It? Who Read the Study Knows: It's not Just About Cardio ... !
Both, the male and female libido are at risk by overtraining. So don't continue your daily 1h stairmaster sessions, ladies!
You may have seen this study elsewhere on Facebook before... and I have to apologize that I am late to the party, but it disappeared in the "to write about" pile on my virtual desktop and resurfaced only today when I didn't find another recent study worth writing about.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43292766015732618992017-01-04T04:03:00.000+01:002017-01-05T07:55:47.136+01:00Carb Up to Burn More Fat!? True or False: High CHO Diet Allows for 64% Greater Intra-, Post- & Total Fat Oxidation
You could use this exercise to deplete your glycogen levels before "cardio".
The title alone will be considered an atrocity by Taubes' evangelists: "High-CHO diet increases post-exercise oxygen consumption after a supramaximal exercise bout" (Ferreira. 2016 | title of the paper in the Brazilian Journal of Medical and Biological Research). I mean, more carbs = lower fat oxidation, that's what Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74818637028502994672016-11-30T04:16:00.000+01:002016-11-30T04:20:02.658+01:00Free-Weights = 10.4kcal, Machines = 8.9 kcal, Incorporating Cardio in a Weight Training Circuit = 13 kcal/min Burned
This article is not supposed to encourage the use of exercise as a means to eat more junk. After all a psychotherapeutic / psychiatric ward is the only place this form of exercise addiction is going to get you.
Ok, let me briefly make one thing unmistakably clear: you should never train to burn calories (even worse, to eat pizza and pie, because you "deserve it"). Good reasons to train Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34526217366214729022016-10-09T09:03:00.000+02:002016-10-10T04:48:15.511+02:00Low Dose Silymarin (Milk Thistle) Boosts Reduction in Body Fat % W/ Both, Strength (-9%) & Endurance Training (-11%)
The "classic" user of silymarin supplements is either fat, sick and suffering from NAFLD, or big, buffed and taking oral steroids. Athletic women like the ones in the photos above, on the other hand, have not yet been very likely to buy and use silymarin supplements... well, unless they were (ab-)using oral, hepatoxic steroids, as well, obviously.
When bros talk about Silymarin, the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25250415176371325722016-09-10T13:44:00.003+02:002016-09-10T16:40:18.322+02:00Double Your Muscle, Maximize Your Endurance Gains: Train in the PM, not the AM, and Do Your Cardio Before Weights
Both, time and exercise order matter - at least when untrained subjects have trained for at least 12 weeks.
The debate about whether you should (a) do cardio and weights together and (b) whether you shall do either or both in the AM or PM for maximal muscle anabolism is older than the SuppVersity and has thus been addressed in many of the hitherto published approx. 2300 articles on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5485813937932147402016-08-07T03:39:00.001+02:002016-08-07T03:45:06.275+02:00Study Quantifies Disadvantage of Doing Cardio & Weights on the Same Day: Your Fat Loss May Stall Completely
Weight training on separate days!?
In "bottom lines" of SuppVersity articles you've repeatedly read that "in spite of the promising results of the study at hand, I would still suggest that you do your cardio and resistance training on separate days if that's possible".
That's a conclusion nobody ever questioned - and that in spite of the fact that the effects of splitting strength (S) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40541264097693483772016-07-13T05:25:00.000+02:002016-07-13T07:28:00.549+02:00Excessive Cardio & Testosterone: The free T / Cortisol Ratio Revisited | Plus: Why Even a 72% Decrease in fT/C May be Less Significant for Your Gains Than You Thought It'd Be
Cardio - Only "too much" can hurt you.
Let me get this straight: this is not an anti-cardio article. There's not just little, there's rather absolutely no doubt that a sane amount of endurance training is nothing but healthy for us, but done in excess, especially "running has been demonstrated to provide a large physiological stress to the body, resulting in large neuroendocrine system Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43070981909132121142016-05-21T03:05:00.001+02:002016-05-21T03:16:15.735+02:00Polarized Concomitant Training - Will it Help You Make Max. Gains & Improvements in Body Comp. W/ Strength+Cardio?
Polarized training? Find out more...
Does concurrent / concomitant training intensity distribution matter? Unless you're a first timer at the SuppVersity you will have read at least two or three previous articles of mine about studies investigating the effects of concurrent training, i.e. the combination of strength and cardio training, (i.e. concomitant training) here.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63021138596564516172016-04-02T04:38:00.001+02:002016-04-02T07:32:13.879+02:00Cardio Can BOOST Your Gains?! Do it Before Weights and be Rewarded With 28% Increased Fiber Size & VO2 Gains
It may be important that the subjects cycled, because a recent review of the potential interference of cardio w/ strength training shows that cycling is the least likely to affect your gains (Murach. 2016).
In previous articles at the SuppVersity, I have written about the still ubiquitous concern that cardio training (or aerobic training, in general) could hamper your size and strength Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-89331592912190630432015-12-28T16:41:00.001+01:002015-12-28T17:36:50.827+01:00"HIIT-ing it After Arm Workouts Will Ruin Your Gains", Study Says and Confuses Statistical and Practical Significance
Does this look as if sprinting would impair muscular development of arms or any other muscle? I mean, come on - look at the average sprinter: Many gymrats dream of the arms and overall muscular physique they have; no wonder that the data from the full-text shows a different picture than the abstract would suggest.
I have repeatedly written about combining strength and classic endurance Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68873910795236244932015-10-29T16:12:00.000+01:002015-12-27T08:08:16.965+01:00Cardio After Weights! Doing Resistance Before Endurance Training Has More Beneficial Effects on Leptin, Cortisol, Testosterone and Body Composition in Young Men
I can almost guarantee that the results of this study are not sex-specific. Ladies, pick up the weights fater you hit the treadmill, stairmaster, elliptical or other torture instrument you like to use!
It has been a while since the last study on exercise order (cardio or weights first) has been published. Now, scientists from the University of Kurdistan have conducted another study to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36010065559868482562015-10-19T14:30:00.000+02:002015-10-19T14:47:21.370+02:00Load Carrying Cardio Doesn't Affect Muscle Protein Flux While Intra-Workout EAA Reduces Protein Breakdown and Bumps Nitrogen Balance From Zero to Plus 50µmol/kg/h
While this picture shows loaded cardio in its most beautiful form, the study investigated loaded cardio on the treadmill and compared it (for questionable reasons) to non-loaded cardio on a stationary bike and guess what: Both burn the same amount of muscle - NET: Zero!
Carrying a (heavy) load during cardio? Sounds dumb? Well, that's however, how the real world looks like. Not just soldiers Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50921246632461232342015-10-08T13:53:00.000+02:002016-01-12T17:33:27.726+01:00Resistance Training, Not Starving Yourself or "Cardio" is Key to Successful Fat (!) Loss -- Metabolic Stress Appears to Determine Improvements in Body Composition & Health
Just look at the guys surrounding you, girls. How on earth will you get bulky if they are training like maniacs and still look like size-zero bans?
"Overfat", that's a term scientists use to refer to obese, but more importantly over- or even normal-weight people who are still carrying exuberant amounts of body fat around. In a recent meta-analysis, James E. Clark from the Manchester Community Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82386296666266022112015-08-03T17:24:00.002+02:002015-08-03T18:14:51.340+02:00Trying to Shed That Belly? Step Off the Treadmill and Grab Some Weights, Boys & Girls! 19x More Visceral, 1.5x Higher Subcutaneous Fat Loss W/ Resistance Training in Youths
Specifically for teenagers it may be important to work out in both aerobic and anaerobic workouts. So, this would be another reason to favor the combined over the other regimen.
You will probably have overheard the "knowledgeable" trainers at the gym tell their credulous clients, who just told them they "want to lose that belly fat", that the best thing they could do was to "stop spending thatAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68640425326050973832015-08-02T17:26:00.001+02:002015-08-02T18:16:42.044+02:00From BodyPump to HIIT, From Weight Lifting to Cardio - How Much Energy & Fat Do You Burn During & After Your Workouts and How do PWO Carbs or Protein Affect This
BodyPump is a fast paced workout with barbells. Light(er) weights, high reps, loud music and a drill instructor... if you know one, you'll know all of these group based "resistance training" workouts.
Sunday and time for a brief review of the latest exercise-related publications. Today, I picked two studies that took a closer look at something I would never suggest you'd consider a primary Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68806884526750055852015-06-08T11:58:00.000+02:002015-06-08T14:18:44.826+02:00Weights or Cardio? What's the Best Visceral Fat Burner + How Often, Long and Intense Do You Have to Train
You don't have to be super fat to have sign. amounts of inter-organ fat.
Visceral or organ fat is the nasty stuff that's "proctecting" your organs from harm... well, as long as it the way you live (bad dietary habits + no exercise) don't increase its volume and weight to abnormal levels.
On the outside, people with high amounts of visceral fat can look anything from significantly obese Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70565467256820125122015-06-02T12:31:00.000+02:002015-06-02T12:36:23.658+02:00In Untrained Subjects, Circuit Training Rocks! Study Shows Similar Strength & Better Aerobic Performance Gains W/ Circuit vs. Combined Resistance & Aerobic Training
If you are just starting out on your way to build a body like this, there's little doubt that circuit training is worth considering. If you are more advanced and have a priority on strength and muscle gains, things may be different.
This is not the first article about the benefits of circuit training here at the SuppVersity. It is however one of the most convincing ones, as far as the the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7924135263594736822015-05-25T12:18:00.000+02:002015-05-25T12:26:31.747+02:00More Aerobics, More Subcutaneous, Yet not More Visceral Fat Loss - Despite or Because of Higher Energy Intakes?
Visible abs require low subcutaneous, not visceral fat levels: Why? Well, despite being located at the midsection, the nasty fat covering your abs is subcutaneous.
I should probably call today's SuppVersity article a "classic"; not because it was published in this form before, but rather because it is based on a paper that has been accepted for publication back in 1997. In view of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39885389442437093242015-05-20T15:13:00.003+02:002015-05-20T16:20:31.362+02:00Losing Weight With Exercise (Only) - Chances That This Will Work are Excellent... if You are Young and Fat... and Lazy!
Wouldn't it be great if Taubes was right and you could sit your lazy flat-ass even flatter without having to worry to miss a chance of losing weight?
The idea that you can lose weight only by working out (most people even think of "cardio") is as hilarious as it is ingrained in the Western cultural believes. In fact, the fact that some studies indicate that overweight individuals end up Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37146864906004684712015-05-18T11:45:00.000+02:002015-05-18T11:49:44.682+02:00Study Offers New Insights into the Effect of Interval Length & Intensity on the Metabolic Effects of HIIT - 16x1 at 95% or 4x4 at 90%? What is Right for You and Your Goals?
While tire (or sled) pulling can be effective and motivating, I would suggest you start with the basics. Good running shoes and a soft surface like grass or a tartan track are all it takes to do 4x4 or 16x1 sprints. If you get bored or feel that you don't make further progress you can still start to pull tires, sleds or tractors ;-)
Wesley J. Tucker,
Brandon J. Sawyer
Catherine L. Jarrett,
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84554333407364925782015-04-07T14:25:00.000+02:002015-04-07T14:37:36.555+02:00Maximizing Excess Post-Exercise Oxygen Consumption aka EPOC | Run, Don't Cycle, Split Your Training Session in Two Intervals Instead of Doing One Long Session a Day!
Bring the heart rate up with exercises that involve the whole body and do workout short, intense and frequent to maximize the excess post-exercise oxygen consumption, but don't fall for the falls believe that this alone would be enough to get you shredded.
It's pretty straight logical and with the publication of the accepted manuscript of a recent study from the Institute of Physical Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36707445117412210892015-04-02T11:57:00.001+02:002015-04-02T12:00:20.933+02:00Endurance (Over-)Training - Are Even 25 Minutes Too Much for Us to Handle or is the Decrease in DHEA and Increase in Cortisol in Response to 3 Workouts / Week Irrelevant?
Can 25 minutes thrice per week really be "too much" cardio for young, healthy women or is DHEA/CORTISOL another bogus marker of overtraining? Find out in today's SuppVersity article.
If you've read the articles in the SuppVersity Athlete's Triad Series you will know that "cardio" training, and here specifically doing hours of high intensity cardio workouts will put you at a higher risk ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75572552832932383002015-03-17T15:20:00.000+01:002015-03-17T15:20:04.013+01:00AM, PM or AM+PM "Cardio" And Their Effects on Fat Oxid., Energy Expenditure & Balance in Trained Athletes
Study offers yet another, different look at AM vs. PM and AM/PM cardio.
While it may not sound like it, at first, today's article about a study which sought to examine relation between 24-h fat oxidation and exercise
induced transient deficit in energy and/or carbohydrate is closely related to the recently published AM-cardio study (read more). Why?
Well, to elucidate said relation, the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24053667673774704672015-01-05T13:11:00.001+01:002015-01-21T14:35:39.728+01:00Five Good Reasons Why At Least 50% of Your 2015 'Cardio' Training Should Be High Intensity Interval Training (HIIT)
Remember: HIIT does not have to happen on the treadmill.
If you haven't already done so, I suppose you are currently revising last year's training regimen: Reviewing what worked and what didn't work; and thinking about (new) goals and the best ways to achieve them.
If you haven't yet decided on what type of cardio training you want to do, today's SuppVersity article may help you make the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53163140936206529052015-01-02T14:20:00.002+01:002015-11-24T15:02:41.737+01:00How Much Cardio Messes W/ Your Weight Training Results Depends on Recovery Times: Weight + Cardio in One Session vs. AM + PM Training vs. Doing Each on One Day
Who would have thought that? After dozens of contradictory and highly inconclusive studies, this could finally be the one study designed to yield the answers to many of our questions about the effects of concomitant endurance and strength training.
A "concomitant trainer" that's my way of labeling someone who performs both strength and endurance workouts. Someone like the fifty-eight amateur Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83822330626805689572014-11-18T13:42:00.001+01:002014-11-18T18:39:10.900+01:00New "Fasted Cardio"-Study Falsifies the Myth of Superior Long-Term (4 Week) Fat Loss on a Moderate Energy Deficit
If we go by the convincing results of the study at hand, the fasted cardio myth is obviously busted.
Sometimes the day you've been waiting for comes faster than you'd thought... no, I am not talking about a teen's eighteens birthday or Christmas (reminds me, I still have to buy a ton of presents), but rather of the recently hinted at "fasted cardio study" by Brad Jon Schoenfeld,
Alan Albert Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88309043257398248472014-11-16T16:15:00.000+01:002014-11-16T16:15:58.980+01:00Fasted Cardio Before Breakfast Increases 24h Fat Oxidation by Almost 50% over Doing AM+PM Workouts, But This Does Not Necessarily Mean That You Will Lose 50% More Fat
Can fasted cardio switch on your "fat burning mode. And, more importantly, will it help you lose body fat faster?
Before you get overtly excited about this being the study to finally solve the "fasted cardio" conundrum (i.e. answer the question "Will fasted cardio promote fat loss?"), I want to warn you. To answer this question, we will have to wait for Brad Schoenfeld's latest study on the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41634860724004674152014-11-02T13:58:00.000+01:002015-05-14T03:13:37.502+02:00High Intensity, Low Volume Training for Optimal Health; Low Dose Caffeine for Mixed Results; 4 Commandments of Endurance & Strength Training for Max. Gains
It doesn't matter if you want to turn fat into fit, fit into fitter or strong into stronger. Today's SuppVersity science potpourri has something to offer for every physical culturist who is looking for ways to improve his health, performance and physique and for trainers and coaches who work with this challenging clientele.
In view of the fact that the last news-potpourri on appetite related Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71614292713710889222014-07-20T15:05:00.000+02:002014-07-21T06:37:29.343+02:00Concomitant Training: Cardio Before or After Weights? Cardio First Triggers 916% Increase in Growth Hormone. Plus: 7x Higher Testosterone & 3x Higher IGFBP-3 Peaks
Run first, lift second to end your workouts on an anabolic tune.
I know, judging the anabolic effects of exercise by the post-exercise testosterone, cortisol, growth hormone and IGFBP-3 response is controversial. On the other hand, Claudio Rosa and his colleagues from the University of Trás-os-Montes e Alto Douro are right, when they argue that "concurrent training (CT), is an 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-84202811882932081122014-06-22T14:30:00.003+02:002014-06-22T14:30:41.283+02:00Isn't High Intensity Interval Training (HIIT) For Everyone? Study Puts "!" Behind "Personalized Training" - Fitness, Fatness, Age & More Determine Its Effective- & Usefulness
Isn't HIIT for everyone? Study suggests: Effective- and usefulness of high intensity interval training depend on age and fitness level.
You will remember the two-part article serious about HIIT training "Making HIIT a HIT!" (Part I, Part II) I wrote back in 2012... you didn't well, although I would suggest you read it now, you will understand the idea of personalized HIIT training and there Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32171623657360311022014-06-18T16:56:00.000+02:002014-07-08T04:37:48.372+02:00Barefoot or Shod? A Question of Faith & Science: Science Says It's Safe and Economic, Practitioners Say "It's Making Me Faster & Helped Me Get Rid of Nagging Injuries!"
Minimal or no shoes, trendy, healthy and performance enhancing?
Honestly, I am not even sure if it's a question of faith and science. I think for many people out there it is more a question of faith or science. Now some of you may think: "Well, of course, science says: It's bullocks. Faith says it's 'right' to run barefoot." Right? Wrong! No, I don't want to tell you what to do. I want Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91000934453285117272014-05-26T18:50:00.000+02:002015-12-28T17:19:56.072+01:00Don't Want to Sacrifice Your Strength on the Altar of Cardio Training? Creatine Monohydrate to the Rescue! Differential Effects on HIIT / Steady State, Legs / Chest
Women can use creatine, too ;-)
It's not too long ago that I'd stuck to the word "creatine" in the headline of today's SuppVersity article. In view of the fact that four years after the publication of Ralf Jäger's study on the inefficiency of all super-innovative novel forms of creatine in 2011 people obviously have forgotten that the only ones who benefits from any of these "advanced" Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71643647894244346122014-05-03T16:21:00.000+02:002014-05-03T16:21:21.694+02:00HIIT Not as Effective in Building Mitochondria as Previously Thought? Study Puts Question Mark Behind Low Volume HIT & Minimalist Short Interval + Long Rest HIIT Regimen
Have you been running for nothin'?
It has gotten a somewhat quiet around HIIT, as of late and while I suspect the abating hype is mostly due to the fact that it is f***ly intense, a recent human study from the McMaster University in Hamilton, Ontario, Canada, would suggest that a the previously reported long-term effects may in fact have been overblown. At least with a "minimal" volume, in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51706768940680481262014-04-25T14:39:00.000+02:002014-04-25T14:39:31.753+02:00Exercise Order Reloaded: Testosterone Advantage of Doing Weights First Does Not Persist over 24 Week Study Period ➲ Strength Gains Identical, But GH Difference is Suspicious
Could the "wrong" exercise order be holding you back?
If you take a look at the SuppVersity articles with the keyword "exercise order" (click here to do that now), you will probably find "good" arguments for both: Doing cardio before and doing cardio after weights - this begs the question, whether it is merely a question of personal preference, doesn't it?
I, for my part, have done Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80382101202532059612014-03-25T16:37:00.000+01:002014-03-25T16:38:39.187+01:00Non-Fasted Cardio the True Key To Weight Loss? Study Shows Significant Increase in Total Energy Expenditure W/ Fed vs. Fasted Cardio - High Protein Adds to the Effect
Cardio & weight training are not mutually exclusive | learn more!
It's actually quite funny. A few days ago I wrote in a short blurb for the daily SuppVersity Classic Article that the "never-ending debate" about fasted cardio "has lost some of its momentum when the HIIT craze hit the fitness community" and today I get the following message from Päivi (thx!):
"This study totally 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-5505836951453273972014-01-12T15:37:00.000+01:002014-07-17T08:27:42.363+02:00Exercise Threesome: Heart Protective Effects of Lifelong Weight Training ✰ Cortisol Doping in High Intensity Sports ✰ Lifelong Exercise Normalizes CVD Risk of T2D Patients
Which of these news do you find more dubious? The fact that weight training is good for the heart or that cortisol doping can make the difference between victory and defeat in high intensity sports?
It's Sunday and I am still trying to figure out, if Sunday or Saturday is the day with the least visitors here at the SuppVersity. I am not sure what exactly you are doing on the weekend, but I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63727219415155129992013-12-26T15:25:00.001+01:002013-12-26T16:03:40.961+01:00Optimizing the "Fat Burning Zone" : Chronic Endurance Training Boosts Fatty Oxidation - Does More Help More?
You as a SuppVersity reader should know that there is no "instant gratification" with "doing cardio" and that doing it "in the zone" is totally 90s... 1990s, even ;-)
For decades, the "Fat Burning Zone" has been one of the holy grails of exercise sciences. Then somebody realized that maximizing the ratio of fat : glucose that's are being used as fuel during a workout doesn't really have Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8354771544371859102013-12-09T17:57:00.001+01:002013-12-19T05:37:30.208+01:004x4 Minutes of HIIT Per Week That's All It Takes For Already Well-Conditioned Individuals to Stimulate Mitochondrial Growth ➯ 15% Increase in VO2Max, Peak & Mean Power
HIIT is a builder, not a burner - it builds the powerplants you need to burn.
For you as loyal SuppVersity readers, the fact that HIIT is the #1 growth promoter for your mitochondria is no news. That 4x4 minutes of HIIT per week are yet already enough to promote significant increases in the mitochondrial counterpart of mTOR, PGC-1α - the master regulator of mitochondrial biogenesis (Wu. 1999) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36413227792929368852013-11-17T15:50:00.001+01:002014-07-17T08:27:42.061+02:00Beta Alanine Fails to HIIT Back: No Increased Training Effect in Response to Nine 4x4 Min HIIT Workouts W/ BA Preload, But Evidence in Favor of Chronic Supplementation
Contemporary scientific evidence suggest that you have to pick the right type of (short intense) exercise if you don't want your beta alanine supplement to end up as another "false starter" in your closet.
In the past couple of weeks beta alanine (BA) has gotten some bad press, here at the SuppVersity. While some conspiracy theorists may already have smelled a personal vendetta of a sodium 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-6898901693939233742013-11-06T17:07:00.001+01:002013-11-06T17:07:51.838+01:004g of Conjugated Linoleic Acid Promote CYP17A1 + Leydig Cell Testosterone Production and Increase Cardio-Mediated Muscle, Strength and Endurance Gains
"That's all the exercise in induced T-response, bro. Now shut up, I got to squat!"
Yes, this is another of those rodent studies of which we simply don't know if the results will eventually translate to humans. In contrast to previous studies on CLA, which dealt with weight loss and produced marvelous results (see "CLA Destroys Body Fat & Increases Endurance!" | read more) which could not 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-78531528597405564682013-09-02T15:51:00.003+02:002013-09-02T15:52:26.679+02:00Medium Intensity Interval Training (MIIT) Increases Fitness of Overweight Sedentary Women Slower, But Eventually Just As Effectively as HIIT. Neither Cuts Fat / Body Weight
It does not always have to be "all out", but 70% is probably the minimum for intervals - esp. for the non-obese.
If you know all SuppVersity articles by heart, the name Astorino may ring a bell. I mentioned a previous study by Todd A. Astorino in my 2012 article "Are You Still Burning Calories or Already Losing Fat? Study Shows: 5x15 Min HIIT Reduce Body Fat & Improve Fitness Twice as Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39777155965007103842013-08-14T16:15:00.001+02:002013-08-16T17:18:13.052+02:00Sex, HIIT & Perceived Readiness: Any News on the Optimal Rest Times for Self-Paced HIIT Regimen in Men & Women?
Surrender bro, women are tougher than we'll ever be... and let's not talk about the other tactics by the means of which they trick us into doing whatever they want without us even noticing :-o
In the world of search engines for scientific papers on training and exercise science the acronym "HIIT" is currently what the word "sex" has always been on Google & co. Against that background it isAdel 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-1118608332707993012013-07-19T16:51:00.002+02:002013-07-19T17:26:35.554+02:00High Intensity Resistance Training to RESOLVE Weight & Health Problems. Hitting the Weights Hard + Walking Yields Better Results Than Endless Jogging & Light Weights
After 90min of cardio at 70% of your HRmax your body tells you that this is not beneficial - why don't you just listen to it?
You may remember a recent Facebook post of mine in which I wrote about a recent study that showed that sedentary primary care physicians are less likely to prescribe exercise as a treatment to their overweight patients than those who work out, themselves.
Well, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60943720075612499702013-06-02T17:09:00.000+02:002013-06-02T22:00:42.165+02:00Overtraining, Undereating & Self-Inflicted Hypothyrodism: Thresholds for Low T3 and High Reverse T3 Levels at 8% & 15% Reduced Energy Intake + Exercise After Only 4 Days!
This is not a "woman thing" only and your T3 levels are not the only thing that's going to "fall flat" if you starve yourself through your workouts! Yep, low libido => low total testosterone => low free testosterone => hypogonadism, that's what we are talking about, guys.
While I did promise to summarize some of the things, I said about creatine kinase, ALT, AST & Co on the last 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-90720652168437785072013-04-27T15:57:00.002+02:002013-04-27T15:58:43.889+02:00Energy Drinks Before Workout Make You Thirsty. Single HIIT Session Every 14 Days Maintains Fitness in the Off-Season. Postprandial Walk Decreases HbA1c by 5%. Cardio Before Weights Increases pAKT +87% Over Weights Alone
You simply cannot start "working out" too early - even if it's just child's play.
"Three for one!" No, I am not trying to sell you three bottles of "uberpotent" test-boosters for the rat of one. Three for one that's the SuppVersity Figure of the Week and it is the ratio of the decrease in breast cancer risk in women and the hours of physical activity per week during their adolescence.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74992499006466085232013-04-07T16:09:00.003+02:002014-10-17T05:08:19.273+02:00Cardio or Weights? What's The Best Tool For a Non-Obese Active Individual to Lose 20% of Belly Fat in 10 Weeks?
Slowly, painfully slowly the message transpires: Men and women are different, but the means by which they achieve the physique many of us desire are the virtually the same: Diet and exercise. Needless to say hat both lifting weight & doing "cardio" (LISS & HIIT) are obligatory for either sex. But is that true for fats and carbs, as well (learn more)?
If you are not one of those people Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3960537322127189862013-03-25T17:01:00.001+01:002016-09-08T05:28:00.411+02:00Cardio & Strength Training in a Single Workout: "What Do I Do First?" Plus: Could the Answer Be Sex-Specific?
"Men are different women, too..." We all know that, but can we still train together or will women have to do cardio first, while men would be better off starting out lifting weights?
This is not the first and certainly not the last article on what should come first, if you actually have to or want to do endurance and resistance training in single workout session. Today's SuppVersity article isAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83973672483517311752013-03-07T16:45:00.000+01:002013-03-07T16:45:15.774+01:00Adelfo Cerame - 11 Days Out & Looking Back: 2012 vs. 2013, Things I Made Different & Things That Made a Difference
2013 ain't 2012: Different diet, different training, different macros, different physique... different placing!?
I am not sure if all of you read yesterday's SuppVersity Exercise Science Quickie, but those who did have probably already told their boss that they don't need an extended lunch-break today to listen to the "Thursdaily" 1PM EST installment of the SuppVersity Science Round Up on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76301960833652291982013-03-03T16:26:00.001+01:002015-05-03T14:05:31.903+02:00Scientific BB Contest Prep Coverage: Six Months of Dieting, Daily Workouts & Hormonal + Metabolic Shutdown Pave the Natural Way to the Sub 5% Body Fat Zone
Dexter Jackson was not the 26-year old natural bodybuilder in the study at hand, but he is the Winner of the Arnold '13 (Photo bb.com)
Who would have thought that!? Dexter Jackson won the Arnold Classic 2013. "The Blade" as Jackson is also called has been competing ever since 1999 and will thus probably be able to tell you one thing or another about the hardships bodybuilders have to go Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23216558798389452682013-01-30T19:02:00.000+01:002013-01-30T19:08:37.892+01:00Fasted Cardio & Beyond - Optimal 24h Fatty Oxidation: How It Works, Why It Works & Why It Still May Not Be Worth It
Photo of a typical disciple of the cult of the "fat burning zone".
Day 3 of the SuppVersity Exercise Science Week and for some of you maybe about time to have breakfast... hold on, breakfast? But shouldn't you work out before breakfast? I mean this whole cardio in the morning business you have taken up lately is all about doing it before, not after breakfast isn't it? You grab your 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-30007261719441522612013-01-02T17:06:00.000+01:002013-01-03T05:31:34.300+01:00Cardio First if You Want to Leave the Gym More "Anabolic" Than You Were When You Came in? Study Finds Higher Testosterone Levels & Identical Strength Performance
The "North American Wife Carrying Championship" is probably not what researchers are talking about when they talk about "concomitant exercise"... but when I come to think about it, I wonder what this does to the hormones of the carrier and the carried ;-)
Let me preface today's SuppVersity post with a reference to previous posts on exercise order and the statement that I don't believe this Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11174332239778424922012-12-16T18:43:00.000+01:002012-12-16T18:43:48.467+01:00Making HIIT a Hit Part I/II: The Quest for the Optimal Interval to Rest Ratio for Your Type & Goals - Warming up: Selected Studies + Individual Take Home Messages to Set the Scene
This series will not readdress the "HIIT and/or LISS debate", but simply try to do what the title says: Help you to determine the "ideal" form of HIIT for your type & goals.
After posting yet another article about the benefits of high intensity interval training (HIIT) training on Wednesday, I thought it may be a good idea to take a look at the pertinent literature to get a better grasp ofAdel 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-6099837419132687702012-10-31T19:44:00.001+01:002012-10-31T19:47:31.897+01:00Cardio & Weights - Mutual Exclusives or Synergists? Two New Studies Suggest: Cardio "Before" and After Workouts Offers More Benefits Than Downsides for Strength & Mass
Could "cardio" really be more than just a necessary evil on your way to a physique like this?
Yesterday testosterone booster (see "Capsaicin or 28-OB...") and today already the next "bro favorite": The never ending debate about "cardio and weights" (or should I rather write "cardio vs. weights"). If you are no newcomer to the SuppVersity you will be aware that this is not the first time, we 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-55148930469114743202012-06-05T17:48:00.000+02:002012-06-05T19:12:32.448+02:00Are You Still Burning Calories or Already Losing Fat? Study Shows: 5x15 Min HIIT Reduce Body Fat & Improve Fitness Twice as Effectively as 5x40min of Classic Cardio
Image 1: The number of women striving to be strong & sexy is still too skinny.
Despite the fact that the slogan "strong is the new sexy" has become increasingly popular, as of late, my personal experience tells me that women are particular resistant to suggestions, let alone well-meant advice to drop "classic cardio" training all-together. Against that background the data from a study thatAdel 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-25034347643678682802012-04-22T18:03:00.000+02:002015-04-23T17:23:01.839+02:00Step By Step Guide to Your Own Workout Routine - Part VII: "How Was Your Workout?" Evaluate & Tweak Your Routine
Image 1: It's pointless to "hit your chest from every angle", when none of the 10+ exercises you do hits it at all.
"How was your workout today?" If you consider this question odd, this part of the "Step By Step Guide to your Own Workout Routine", could be the most important one for you to read. After all, squeezing your workouts into your daily routine, finding the right workout type, 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-34959102290708963902012-03-24T17:56:00.003+01:002012-03-25T19:20:26.473+02:00Step By Step Guide to Your Own Workout Routine - Part I: Fitting the "Right" Number Training Days, Rest Days, Strength and Conditioning Workouts Into Your Schedule
Image 1: The foundation of every training plan is a realistic schedule. Your work, your private life, your training experience, your goals, all must be taken into account, when lay this foundation.
I have been talking with Adelfo about his new training plan earlier today. In the course of our conversation I did realize that even for someone with his expertise it is not always easy to come Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-1443267893024453152012-03-02T18:14:00.001+01:002012-03-02T18:31:00.586+01:00Low Volume + High Intensity is the Best "Health Investment" Obese Babyboomers Can Make! Plus: Doing More "Cardio" Than 3x30min Can Make Sense to Maximize VO2max
Image 1: It's not too late to do something for your health. Just make sure you or your loved ones back the right horse - and this si not the nag trotting along the race track in what it believes was the "fat burning zone" ;-)
If you are, as I would hope, a regular here at the SuppVersity. I do not have to tell you that "cardio", and I am using this term here to refer to exercise that is in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84598269266387966202011-12-03T15:17:00.001+01:002011-12-04T07:31:26.617+01:00Reduced Exertion High Intensity Training - A Minimalist 2x20s HIIT Protocol For The Male Convenience Generation.
Image 1: Looks like humans are not the only lazy creatures, in these days of unhealthy convenience.
Laziness, it seems, is utterly human. If you look around, these days, it appears as if we were genetically programmed to be bone idle. And, from an evolutionary perspective, we may actually be. After all, moving around, hunting and gathering was an obligatory part of our lives in 99% of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3322923557766461062011-11-12T14:40:00.001+01:002011-11-12T17:02:33.218+01:00Additional(!) HIIT Training Beneficial for Professional Judo Athletes: +15% Increases in Peak and Mean Power & Less Body Fat after 8-Week Training Camp.
Image 1: The Korean National Team - this are the kind of study subjects you want to look for if you are searching for studies that may help you, a fit physical culturist to improve your performance (img Yahoo)
Those of you who have been following the SuppVersity posts for quite some time now, know that I have continuously been ranting against classic endurance training. Not so much, because I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67155383034872842332011-09-30T17:11:00.001+02:002011-10-01T08:13:02.356+02:00HIITing Diabetes With the Hammer: 20min of Low-Volume High-Intensity Interval Training is Enough! + Metabolic Benefits and Optimum Interval-Format for Healthy People!
Figure 1: Number [in millions!] of prediabetics and diagnosed and undiagnosed diabetics in the USA according to data from the American Diabetic Association from January 2011 (ADA. 2011)
You probably remember Wednesday's
news-item on high-intensity interval training (HIIT) for cardiac
patients - as it turned out, even 2 weeks after myocardial
infarction our central pump needs Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85984836820733723892011-08-25T17:14:00.000+02:002011-08-25T17:34:47.779+02:00Growth-Retarding Effect of "Cardio"-Training is not Prevented by BCAA Supplementation. Endurance-Trained Rats Still -3% Smaller than Age-Mates.
Image 1: Haile Gebrselassie,
probably the greatest distance
runner in history, set 27 world
records; is his sort stature a
result of too much "cardio"
(image by Alexxx86)
Did you ever wonder if Haile Gebrselassie (image 1) is such a great long distance runner, because he is only 5'5" (1.65m, imdb)? Well, after all it could turn out that is is just the other way around - Haile could be only Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45952406936110241002011-08-13T15:52:00.005+02:002011-08-13T15:57:39.658+02:00Fat & Fit! Cardio Training Triggers Genetic Switches Which Won't Make you Lean, But Maybe Healthier.
Image 1: Does this remind you of
someone at your local gym? (Image
from Stanford School of Medicine)
As a trained physicist I am more interested in the "why's" than in the
"what's". It is old hat that the combination of diet (usually incorporating a
moderate caloric reduction) and exercise still is the most promising way
to sustainable weight loss and metabolic health. The molecular and
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10480458707472474052011-05-12T02:40:00.002+02:002011-05-15T13:17:16.210+02:00Endurance Exercise Turns Out to Be More Manly Than You May Have Thought: 30 Minutes on the Treadmill Raise Muscular Dehydrotestosterone (DHT) Levels
Figure 1: Molecular structure of
dihydrotestosterone (DHT) (from Wikipedia)
I assume jogging is not what crosses your mind, when somebody is talking about "manly" exercises!? DHT, the acronym for dihydrotestosterone, on the other hand, is what experts like Dr John Crisler (from allthingsmale.com) hold responsible for all things male. So, if, as a recent study (Aizawa. 2011) published in the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23331127431199754982011-04-13T07:29:00.001+02:002011-04-13T13:03:12.038+02:00Calorie Restriction vs. Exercise for Optimal Body Composition? Exercise Preserves Muscle Tissue and Prevents Metabolic Downregulation.Those of you who listened to my comments on set points and reasonable weight loss on Super Human Radio, will already know that - other than Gary Taubes, for example - I am a huge advocate of exercise, when it comes to weight loss, -maintenance and overall improvements in body composition. Data from a recently published study (Soare. 2011), despite being evaluated from an anti-aging perspective, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84411901894936874242011-03-10T02:54:00.001+01:002011-03-10T02:54:00.836+01:00Want to Burn More Fat During Your Cardio Training? Eat Low Carb Before Workout!Modulation of substrate utilization is the key to effective weight loss. For years we have been told that "training in the zone" (referring to a specific heart rate) would do the trick - recent research does yet suggest otherwise: High Intensity Interval Training (HIIT) has been shown to be at least as effective in burning off unwanted body fat, as the longstanding "gold standard", Low Intensity Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48591731575797822772011-02-14T03:46:00.000+01:002011-02-14T03:46:00.091+01:00Glycogen-Depleted Athletes may Benefit from 0.3g/kg BCAA Supplementation: Improved Endurance & Lipid OxidationIf you have ever read up on the general recommendations concerning "cardio on an empty stomach" you will most likely have encountered the advice to supplement with branched-chained amino acids (BCAA) before or in the course of the workout. I have always considered this to be a solid advice, up to now, I had yet not seen a study underpinning the common sense reasoning behind the suggestion.
Now, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91222686820334073352010-09-23T04:31:00.003+02:002010-09-23T14:06:28.987+02:00Cardio on Empty Improves Insulin SensitivityDoing your cardio sessions on an empty stomach (mostly first thing in the morning) may be debatable, if you are already lean and eat a clean and healthy calorie-restriced diet. If you gorge yourself of fatty high-energy foods, on the other hand, you may be happy to hear that K. Van Proeyen et al. (Proeyen. 2010) found "fasted training is more potent than fed training to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17705010543320692672010-09-05T02:41:00.002+02:002010-09-05T07:13:52.078+02:00Exercise Supplementation: Carbs + Protein For High Intensity Endurance AthletesWhat bodybuilder already knew, has now been confirmed by a group of scientists from the University of Texas (Ferguson-Stegall, 2010): Carbs alone won't do the trick! In their study Ferguson-Stegall and collegues investigated the effect of a low carbohydrate beverage (50% less total carbohydrate than a carbohydrate-only supplement) with added protein on cycling endurance performance in 15 Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71186714668014571422010-07-27T13:41:00.004+02:002010-07-27T14:32:19.468+02:0016 Weeks Vitamin D @ 2.000 IU per Day Effective Against Artherial Stiffness, But Without Effect on Body CompositionAlthough news on possible benefits from Vitamin D supplementation crowd in on a daily basis, trials, not done with post-menopausal women, are still scarce. It is therefore worth a SuppVersity post that Dong, et. al. will publish a paper (Dong. 2010) on in the October issue of the Journal of Clinical Endocrinology & Metabolism, which investigates the effects of 16 week supplementation of 2.000Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com