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.comBlogger107319999tag:blogger.com,1999:blog-4447249123519658347.post-53880739194125350642020-07-22T14:24:00.000+02:002020-07-22T14:38:31.549+02:00Washing Down 6g/d of Beta-Alanine not Enough to Saturate Muscle Carnosine? Beta-Alanine Research Update 07/2020
Carnosine saturation!? It may occur (if at all) only at much higher dosages / longer supplementation periods than they're currently recommended.
If you've been a faithful SuppVersity reader for the last almost 10 years, you will have noticed that my initial excitement about beta-alanine (#BA) has been fading ever since the classic meta-analysis by Hobson et el. was published in 2012. YesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11350194069420778902020-06-15T13:02:00.005+02:002020-06-15T13:36:43.723+02:00Alkalizing Accelerates Fat Loss: Multimineral Supplement Boosts Fat Loss & Performance in Intermittent FastersWorks, ... whether that's solely due to pH modulation is not clear. So we don't know if simply using bicarbonate as an alkalizer will do the sameLet's get this straight, right away. While the authors ascribe the body weight and performance benefits they observed in their latest study solely to the pH modulating effects of their multimineral supplement, it's by no means clear that the minerals Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15992600986748153592020-04-21T05:11:00.000+02:002020-04-21T05:58:23.567+02:00Quick Take: Only 25% Putatively Anabolic Laxogenin Supps Contain Measurable Amounts of the Alleged Muscle Builder
You may find this supplement albeit with a less honest label at your favorite 'hardcore'-supplement store.
You will have seen them pop up (and already begin to disappear again) in almost every supplement store that considers itself 'hardcore' but 'natural': laxogenin supplements. By their producers and the shops that sell them corresponding products are marketed as an agent that "can help you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26266077301216673212020-04-11T09:36:00.003+02:002020-04-11T09:36:43.610+02:00Does Eating Beans W/B4 Meals Have the Same Blood Sugar Lowering, and Fat Loss Promoting as 'Carb-Blockers'?
Reader's question from the SuppVersity's Instagram page: "I wonder if just having a small serving of beans before a meal would have good effects also. Red velvet, black, etc." - Johan
Those of you who already follow the SuppVersity on Facebook will have seen the news item (in the infographic section) about the latest bean-carb-blocker study. Some may even have seen that there were a lot of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55017729539535088002020-03-31T05:17:00.001+02:002020-03-31T06:04:36.709+02:00Alternate Day Fasting & Classic Dieting: Same >5% Weight Loss in 57 vs. 67 Days W/ Unwittingly Increased Deficits
ADF vs. continuous dieting in overweight/obese women: ADF marginally faster, about identically satiatin' but not per se 'superior'
"When Weight Loss is Standardized (to 5%), Overweight / Obese Women are Neither Hungrier Nor More Satiated When Eatin' in an Alternate Day vs. Chronic Energy Deficit. Implications?" ⬅ that's the title of a #SuppVersity Facebook and Instagram post I was just about Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45813533335336684942020-02-08T02:27:00.002+01:002020-02-08T02:27:44.959+01:00The Latest on Artificial Sweeteners: #Sucralose Good for the Lean, Bad for the Obese? #Acesulfame-K, the Healthier Alternative? As If! Plus: There's All Wrong w/ the Research
Time to stop discriminating against low-calorie (#LCS) or artificial sweeteners as a category, time to start considering the molecule and subject-dependence of these substances and to get the research back on track. Not sure if this article will achieve the latter but if you realize that generalizations are misplaced when it comes to alleged sugar-alternatives are unwarranted that would beAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10290956257149155852019-07-18T10:29:00.000+02:002019-07-18T10:35:26.327+02:00High CGA Instant Coffee for High Potency Fat Loss: Visceral and Total Fat Loss Increase 6-9-fold 😮, But...
Truth is in the numbers... the absolute numbers, not the impressive relative visceral fat loss that doesn't show on either scale, measuring tape, or mirror... and yes, that means that Kao's high-octane CGA enhanced coffee is not going to make you lean out effortless- and visibly in 12 weeks in the absence of making the necessary but (by way too many) dreaded dietary / lifestyle changes.
"Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6112705570406482152019-07-07T11:31:00.001+02:002019-07-07T12:32:34.040+02:00Intermittent Fasting in Trained Women Adds Same Amount of Muscle, Strips Extra Body Fat (4-6%) | No Effect of HMB
HMB did matter, but not significantly; and fasted training was not involved in the extra-fat loss and improvement in body composition.
While it has long been discussed if serious gainz are even possible on time-restricted feeding regimen, such as classic 'intermittent fasting', SuppVersity readers have known for years that "New 'Lean Gains' Study Confirms: IF Gets Athletes Lean & Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4956898425724866302019-05-25T01:57:00.001+02:002019-05-25T02:02:43.856+02:00Will Adding 100mg of GABA to Your Whey Turn You into GH-ulk? RCT Finds 10x Higher Total Lean Mass Gainz, BUT...
Sometimes study results just seem too good to be true... I mean, who cares about total lean (including organ) mass when everything you can show off: strength, arms, and legs didn't grow appropriately? You don't? Well, the study is still interesting. Or did you anticipate that, in young-to-middle-aged training noobs GABA probably has to be cycled to keep its effects on growth hormone (GH)?
I'veAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72487571020855069732019-05-15T14:41:00.001+02:002019-05-15T14:51:21.831+02:00Calories Count, but Steps Count Too! From 10 to 5k Steps/d W/Out Effect on Body Composition if Energy Intake is Mildly Reduced | Unlike Fatness, the Fitness Worsens, Though
Trust me, once you try to match your intake to your alleged expenditure via apps and trackers you WILL fail if you're also working out regularly - so don't extrapolate the results to: "Oh, I'll just have that Pizza + IceCream, I burned 1,000kcal extra in the gym, I can afford it" - you can't out-exercise overeating!
Those of you who're friends with me on Facebook may have seen the link I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71391048107735742342019-02-21T03:59:00.002+01:002019-02-21T04:07:23.354+01:00Microbes, Mycotoxins, Milk Fats, and the Na:K Ratio - What's the Latest in Nutrition Science in February 2019?
If you want to keep up with the very latest nutrition researc, be sure to follow the SuppVersity on Facebook!
Nutrition sciences are all about the microbiome, these days. Against that background you probably won't be surprised that my brief overview of studies from the latest edition of Molecular Nutrition & Food Research features 3+1 studies that deal with the food <> Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-59522018488361385332019-02-09T05:04:00.004+01:002019-02-09T06:38:21.055+01:00How Diabetics Can Benefit Tremendously From Vitamin C and What Else the 1st Studies from 2019 Teach Us About Ascorbic Acid, Cancer, Antibiotic Side Effects & 'ur Gainz
Vitamin C ain't yellow, but it's not as black-and-white as it is portrayed on social media, these days.
A couple of years ago, the #1 discussions about vitamin C one could have would usually address the following questions: "Does vitamin C prevent/treat the common cold?" and... (I still get this question, by the way) "Is ascorbic acid/manmade vitamin C bad for your health?" Don't worry, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83173891259526516242019-01-07T07:15:00.000+01:002019-01-07T07:19:52.930+01:00Vitamin D Supps & Testosterone | Black Tea May Keep You Leaner Than Green Tea | Pea, Oat, Rice Protein & Glycemia
You can expect more research updates like this one in 2019 on the SuppVersity... as well as other changes. And best of all, there's still time to let me know what you'd like to see / be changed over the course of 2019... aside from the overdue switch to a mobile-ready webdesign (#IRemeberThePromises), obviously.
While all three studies in this research update have been published last year, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16424323894326085472018-12-22T11:32:00.003+01:002018-12-22T11:36:25.607+01:00Intermittent Fasting Beats Isocaloric Continuous Dieting (Fat Loss & Health) | New Study + Research Update 12/18
Is intermittent dieting the better form of dieting? Results are promising, but far from conclusive - even in 2018. Check out the latest study in Obesity and selected research from '18, now!
Let's get this straight, right away. The lion's share of the currently available literature on intermittent fasting vs. continuous dietary restriction suggests that "[i]ntermittent energy Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag: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-45348318984387594122018-10-11T02:25:00.000+02:002018-10-11T02:31:48.112+02:00MCTs and High Protein - One Will Turn You into a Metabolic Furnace, the Other Will Just Burn Money - #ShortNews 10/18
It's about time for some nutrition science news.
For today's installment of the #ShortNews, I've picked two hitherto unpublished studies the main results of which have been presented recently as part of the Proceedings of the Nutrition Society Summer Meeting. The studies by Carr et al. and Maher et al. deal with the metabolic effects of two dietary nutrients you'll all be familiar Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20495703880562508092018-10-06T12:40:00.000+02:002018-10-06T15:02:11.921+02:00Eccentric Cycling Doubles Fat Loss: 24 Obese Teens Lose -3.4kg ('-10%') Body Fat in 12-Wk W/Out Dieting Efforts
This is how ecc. cycling works + it also happens to show the bike used in the study!
Eccentric cycling? How does it even work? I admit that I was asking myself the very same thing when I hit on Valérie Julian's (2018) latest paper... until I found the video on the right and realized: it's just a modern day torture machine.
A torture machine that doubled the urgently needed fat loss in 24 Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33390871840893701802018-09-21T04:57:00.001+02:002018-09-21T15:53:17.713+02:00Sucralose: Study Seems to Confirm Pro-Diabetic Effects (-18% Reduced Insulin Sensitivity in 2 Weeks) of Realistic Amounts of Sucralose in Humans - What's the Verdict?
What's the verdict on sucralose?
You will have read it in the SuppVersity news on Facebook (Sunday, September 16, 2018): Scientists from the Unidad de Investigación en Enfermedades Metabólicas, Instituto Nacional de Ciencias Médicas y Nutrición Salvador Zubirán in Mexico City are the first to present somewhat convincing evidence that the insulin sensitivity of healthy Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14156185972225505512018-09-05T05:44:00.004+02:002018-09-05T06:08:35.319+02:00Postpone Breakfast, Prepone Dinner (Each 90 Min), Eat How Much & Whatever You Like → Lose 2% Body Fat in 10 Wks
The great strength of the study, the leeway the subjects had in terms of what and how much they would eat would, is also an important weakness because it would require a much more thorough monitoring of their food intake to appropriately interpret all the results of this pilot study.
As a SuppVeristy reader, you're well aware of the health, physique, and performance benefits of (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61942431148588241502018-08-15T16:05:00.001+02:002018-08-16T01:08:19.831+02:00Protein & Veggies First, Carbs Later: New Study Highlights Significance of Nutrient Order for Glycemia & Insulinemia
If you have problems with postprandial glucose and insulin excursions, you should consider picking your burgers apart to be able to eat the carbs 10 minutes after you devoured the proteins and veggies... and yes, it's likely you'll skip the bun and reduce your overall energy intake, as well.
If you're following my friend Alex Leaf on Facebook, you will have heard about the role of "Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88640981873255297632018-07-17T05:41:00.001+02:002018-07-17T05:49:41.348+02:00The Ketogenic Diet & Your Gains: Study Shows Body Comp. Benefits (Fat ↓), but Decreased Muscle Gains, However...
Unfortunately, the authors do not report what exactly (foods) the subjects ate.
I am pretty sure you will already have seen the results of Salvador Vargas' recent study in the Journal of the International Society of Sports Nutrition elsewhere, there are good reasons for me to still address what the authors claim was the first study to determine "if following a KD Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15943658252523222282018-07-07T06:35:00.001+02:002018-07-07T06:50:39.520+02:00Cyclists & Asthma? ~20% Increased Protein Synthesis W/ Salbutamol, Another Reason its Abuse Cannot be Ignored
Even if it is medically indicated, there's more and more evidence that using beta-2-agonists (esp. but not exclusively orally) could provide an unfair advantage to athletes: increased protein synthesis, increased mitochondrial neogenesis, established ergogenic effects,...
If you've been following the news, you will be aware that the Tour de France Champion, Chris Froome, has been busted with Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19310794094516049042018-06-28T05:26:00.001+02:002018-06-28T05:26:31.354+02:00Ketone Esters a Smart Supplement? | Pure Nitrate vs. Beets | Caffeine Muscle Recruitment, Power and Performance
Time for a new installment of the supplement short news.
I think it's about time for another installment of the short news, i.e. an article that consists of several brief write-ups on very recent papers. Today's topics are: (1) the question whether it is a smart move to consume ketone esters on top of Gatorade or similar products before your workout; (2) the difference in physiological effectsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24670139697513037732018-06-17T07:21:00.003+02:002018-06-17T07:30:30.367+02:00#RedMeat for Your #Heart: 500g/Week = Nothing but Healthy for Myocardium and Arteries if it's Lean + Unprocessed
This is the degree of processing that's tolerable ;-)
Fat, ground, burnt, and adulterated with steroids, antibiotics, nitrates, sulfites, and chemical preservatives - that's how the average Westerner "likes" his meat ('cause it's cheap, you know).
No wonder that the majority of epidemiological studies (you know that's the branch of science, where people invent explanations for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8891850072468927362018-06-03T14:02:00.003+02:002018-06-04T04:59:06.783+02:00Ever Wondered Why the Fat Keeps Falling Off When You Embark on Intermittent Fasting Regimens? Calories, Bro!
Whether it's a mere reduction in energy intake or carbohydrate fasting, both lead to significant reductions in energy intake beyond the weekly dieting goal set by the scientists. What's going on in these two studies in overweight women?
I know that 99% of the SuppVersity readers will be smart enough not to believe that calories don't count. Accordingly, it may be news, but probably not very Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17162892053530367352018-05-22T04:04:00.003+02:002018-05-22T14:36:44.619+02:00β2-Agonists Build Muscle: Low Dose Terbutaline Adds 1kg (DXA) in 4 Weeks - With and Without Resistance Training
Who would have thought that? Asthma-sprays probably beat the crap out of good old clenbuterol tabs when it comes to building muscle - even if you don't train!
Have you ever wondered why so many poor athletes suffer from asthma? Well, if you read my old article about the effects of clenbuterol on myostatin it may long have dawned on you that this could be due to the muscle-building effectsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60418278995375309402018-05-15T15:46:00.002+02:002018-05-17T02:50:17.941+02:00Want to HIIT it, but Hate Sprinting? 4-Minute-HIIT-Workout using Burpees, Mountain Climbers, Squats + Thrusts w/ 3-kg Dumbbells, and Jumping Jacks Works Almost as Well
Guys, you can benefit from bodyweight exercises, too - not just when traveling!
Running ain't for everyone. I know that, ... So, if you've sustained an injury that keeps you from all-out sprints, or you simply hate sprinting, altogether, it would appear as if high-intensity interval training (HIIT), the time saving and in several aspects, such as the effects on post-workout oxygen Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91065043787678055022018-05-10T03:02:00.000+02:002018-05-10T03:06:15.634+02:00Protein-Timing & Fasting: Fasted Sprints & the Remarkable Muscle↑, Fat↓ Effect of Timing Whey With vs. Between Meals
Not sure what would happen to your sprints if you have whey before HITing it...
While more and more scientists and "evidence-based" trainers and fitness gurus, alike, keep repeating that "protein timing" - as heavily and feverishly as it is often debated on Facebook and elsewhere on the interwebs - is significantly less important than some gymrats still tend to believe (Schoenfeld 2013). The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13662548046036372102018-04-26T04:57:00.000+02:002018-04-26T05:02:50.060+02:00Scientists Test Effects of 'Fat Burning High Octane'-Coffee With High CGA & Reduced Hydroxyhydroquinone Content
Needless to say: The fat burning effect is not one that relates to body fat... and that a dose-escalation (4 instead of 1 cups would bring about such an effect is relatively unlikely, too).
It has been some week since I have written the last coffee article. Today, the coffee-free time ends, though. Scientists from the Kao Corporation in Japan have recently developed what I labeled a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33453471230032990872018-04-19T05:44:00.000+02:002018-04-19T05:49:29.178+02:00Hot News About Cold Tea: Cold Maté Tea Increases Energy Expenditure 2x More than Hot Maté | No Strings Attached?
I don't want to spoil your beloved maté tea for you, but if you expect it to shed slabs of body fat off your frame, this belief may well spoil your fat loss efforts for you ;-)
I've previously addressed the potential benefits of cold-brewing your coffee and the effect of water temperature on the extraction of bioactive substances from coffee in my "Coffee 101" (Moussa 2017). For (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12311173690389464422018-04-14T05:19:00.003+02:002018-04-15T16:42:54.109+02:00The Overlooked Impact of Insulin Clearance on Your Health and Physique | Plus: How to Balance Your Clearance Rates?
A physique like this is partly a result of insulin management not of zero insulin!
Insulin and cortisol... What do the two have in common? Yes, both are hormones. Yes, both are absolutely essential for us to survive (yes, bro, no denying - they are!). And yes, both have developed the aura of being a threat to our health and physique inside and (over the past 20 years) outside of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15748938431095300542018-03-29T08:51:00.000+02:002018-03-29T14:03:56.122+02:00More Than a Diet Myth? Dark Chocolate/Cacao Won't Get You Jacked, but it May Help Maintain a Slim Waist Over Time
Dark chocolate & body comp?
I am not a fan of referring to the hierarchy of evidence (Haidich 2010, Figure 1) to justify discussing a meta-analysis (in itself a mix of statistical data analysis and, you guessed it, the discussion of individual RCTs and/or observational studies) but I guess in the case of the putative weight-loss benefits of dark chocolate, I can make an Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74177671575629894132018-03-16T16:08:00.000+01:002018-03-17T04:02:26.587+01:00Every-Other-Day 'Fasting' in Trained Athletes: Effects Range from Fat Loss to Significant Performance Enhancement
ADF-esque diet strategy w/ dieting vs. fasting works for "athletes", too.
Intermittent fasting in its various incarnation (aka "lean gains" = 6/18, "every-other-day", "2-3 weekly fasting days, etc.) are getting more and more popular and science shows: #Fasting is probably not just a fad. In fact, the number of RCTs to confirm beneficial effects on body composition, inflammation, heart and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43234441803570268932018-03-11T02:57:00.000+01:002018-03-11T03:00:59.292+01:005 Take-Home Messages From the Latest Nutrition Science | Plus: Things You Should but May not Know About Nutrition
Simplified overview of whole body oral protein utilization at rest. Of the protein ingested, approximately 50% is extracted by splanchnic tissues before entering peripheral circulation. Interestingly, only ~10% of the ingested protein is utilized for skeletal muscle protein synthesis while the rest is catabolized... the full-text isn't just worth reading, it is also free to read, so what are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66188522466250794802018-03-02T04:25:00.001+01:002018-03-02T04:31:26.599+01:00Capsaicin: 150kcal/d Extra Energy Expenditure, no Effect on Appetite/Hunger in Teens/Twens Receiving 2mg/d, Though
You will remember that this is not the first time capsaicin made it into the SuppVersity news - as a fat burner and potential ergogenic that is | learn more.
That capsaicin is a relatively powerful metabolic isn't news. In Nutrition Research Rigamonti et al. write: "Studies in animals and humans have shown that capsaicin decreases food intake and increases energy expenditure, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35816731215457065312018-02-11T15:25:00.001+01:002018-02-11T15:31:58.886+01:00Nutrient Timing Less, Cyclic Dieting & Baseline Microbiome More Important for Fat Loss - Nutrition Science News 02/18
They may have been published in "Obesity" and observed in people w/ weight problems, but the results of these three recent papers are still relevant for lean, metabolically healthy people, too.
Even if you are already way beyond the stage, where "weight loss" is your main interest, I am pretty sure you will appreciate this selection of recent studies from obesity research all around the world.Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32870902233525175582017-12-31T01:46:00.000+01:002018-10-25T15:49:10.031+02:00Nutrient/Meal Timing: A Dozen Examples of Its Purported Impact on 'Ur Health, Weight Management & Body Comp.
Everyone will know somebody who managed to build an impressive physique with meal-timing. The question you cannot answer, however, is whether that's due to the timing or rather his/her mindful eating habits, healthy food choices and overall controlled energy intake.
Originally, people thought about dieting quite mechanistically. With health and fitness becoming more important than Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60037291359153082652017-12-26T01:42:00.000+01:002017-12-26T01:42:55.940+01:00BCAA Free = Body Fat Free | Do BCAAs Make Us Fat or Are They Elevated when We're Fat? Study Suggests the Former
First fat, then carbs and now protein? Are we ever going to stop pointing fingers at individual macronutrients and acknowledge that it's our caloric excess that's making us fat?
As a SuppVersity reader the notion that the BCAA levels of obese mammals are chronically elevated is no news for you. In fact, I've written about the potential link between BCAAs and obesity repeatedly over past decadeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66857201935096524882017-12-10T03:31:00.000+01:002017-12-10T06:44:26.175+01:00Caffeine as a Testosterone Booster? 70% Increase in the Big T Without Concomitant Performance Benefits, Though
I am curious if caffeine gum producers will start marketing them as testosterone boosters, now. People's willingness to waste money on temporary increases of a figure on their labwork is amazing, after all.
It has been a while that I've dissected a "testosterone booster"; for a good reason, that is. After all, there's no convincing evidence that a 40% increase in natural testosterone 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-76692707320960492422017-11-14T04:07:00.002+01:002017-11-14T04:14:58.191+01:00From Hero to Zero - HMB Doesn't Work at All... in Athletes and Trained Individuals, Latest Meta-Analysis Suggests
If we go by the results of this latest meta-analysis, athletes and experienced gymrats don't benefit from HMB supplements.
Roughly 4 years ago, HMB, which, once hailed as "as potent as a weak androgenic steroid", had been forgotten by most fitness enthusiasts, when - all of a sudden - a single study by Wilson et al. put it back into the limelight. In fact, there's hardly a study that has been Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31771853879814866872017-11-11T07:59:00.002+01:002017-11-12T05:29:04.561+01:00Cold Water Immersion Blunts PWO Cell Swelling | 12mg Capsaicin Boost 1.5k TT Running Performance, Reduce RPE | BIA Underestimates Athlete's Body Fat-% by up to 10%
If you want to show off your "guns" cold water immersion (CWI) may be counterproductive in the short- and long-run. In the hours and days after the workout, you'll miss the swelling, over weeks you'll blunt 'ur gainz.
No, today's article is not about the effects of cold water on a man's "most personal parts". Rather than that, it's - at least in parts - about the latest study from the 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-84774779106310578522017-10-18T10:45:00.000+02:002017-10-20T02:14:49.913+02:00Cathine (Alvalin®) a Legitimate 'New Ephedra'? 9.1kg vs. 2.4 kg Weight Lost, 165% Greater Waist Reduction in Humans
You don't have to switch to eating pills, only. Don't worry. What you will still have to do, though, is to (a) clean up your diet, (b) stop eating everything in sight, and (c) achieve a caloric deficit. With its ability to reduce hunger and appetite, cathine may yet help you make that happen.
Let's be honest: ever since the classic ECA stacks have been banned from the market, there are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35460272298402264342017-10-11T03:48:00.000+02:002017-10-11T03:55:09.344+02:00Daily 7-Minute Workouts Shed 2kg Body Fat and ~3 cm Off Already Slim Waists in 6-Wk Study W/Out Dietary Changes!
It's absolutely possible to incorporate bars and everything else that happens to workout-compatible into your workouts.
I am not sure if you've heard about it: the American College of Sports Medicine has developed a "7-Minute Workout" as a convenient training method for the general population, a workout that's already incorporated in several fitness apps.
Previous studies of this Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47732859250560096742017-10-08T01:44:00.001+02:002017-10-08T01:53:07.902+02:0040+% Increase in Protein Synthesis W/ Whole Egg vs. Egg Whites (Both 18g Protein) PWO | Plus: Eggs and 'ur Risk of Diabetes, Obesity, CVD, Cancer (Choline → TMAO?)
Still throwing away the yolks? Bad idea... even your gains would benefit from the very part of the egg where most of the nutritional value is hidden.
You will have read it in the Facebook News already (if you didn't subscribe, yet, I can only recommend you head over to facebook.com/suppversity right away): whole eggs build more muscle than egg whites. If that's true, generations of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57960444160670801102017-10-06T01:41:00.000+02:002017-10-06T01:52:58.922+02:00New Form of Chromium Boosts Protein-Induced Increase in Protein Synthesis Even W/ High Intakes | Plus: Novel Whey Isolate W/ Increased Potency (20:27) - #ISSN17 Special IV/IV
The "Crispy Cauliflower Pizza (low-carb, high protein, high fiber, gluten-free)" from Honey What's Cooking will 26g of protein to what can become >4g protein/kg per day for 2 years without triggering measurable ill health effects on kidney, liver, or bone (Ellerbroeck 2017).
Even with this final installment of the #ISSN'17 series, I haven't addressed all the interesting presentations the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67982318242398475442017-09-28T03:07:00.002+02:002017-09-29T02:02:41.239+02:00α-GPC and Low Thyroid? Fat Loss+Muscle Gains, Possible? More Protein in Shift-Work Diet, 7kg Lower Fat Mass & TC?
In today's installment: Alpha-GCP and reduces thyroid function; accurate body fat measurement in contest prep confirms recomp effect; more protein keeps shift workers lean and healthy.
Since I didn't want to bore those of you who are (for whatever reason) not interested in significantly annotated summaries of the studies presented at the last ISSN conference, I've deliberately taken a break Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-77936986235842755942017-09-20T16:15:00.000+02:002017-09-21T02:17:36.920+02:00Women in Their 30s who 'Hit the Weights' While Dieting Get Toned = 2lbs of Fat Loss for Each 1lbs of Muscle They Gain
Shape's "fat loss" variety of the FITT workout still focuses on cardio.
This article is about a paper by Miller et al. (2017) that is going to be published in one of the next issues of the International Journal of Sport Nutrition and Exercise Metabolism. The study itself is thus clearly 'news'. What's not news, however, is the message that women benefit (just as much if not more) from lifting Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73843941362703278532017-09-17T02:34:00.000+02:002017-09-17T16:00:32.731+02:002.5g/d Betaine Double Fat Loss, Improve Lean Mass Gains | Citrulline & Glutathione Lack Effect on Body Composition
Betaine or citrulline? Choose now.
Article #2 of this series is a bit more "anabolic" than the first serving. Based on the abstracts to studies by Hudson et al, Cicholski et al and Hwang et al it explores the effects of betaine supplementation on the adaptational response to resistance training in female rookies and the longitudinal effect of the NOx-boosting combination of citrulline + Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75885071002632972002017-09-10T06:54:00.000+02:002017-09-10T15:04:41.627+02:00Meta-Analysis: Dieting Reduces Food, Fat, Sugar, Starch & Junk-Food Cravings | In Whom? Why? Is it Diet Dependent?
Believe it or not - At least after some time, a severely energy restricted diet will reduce your cravings for donuts, pizza, pasta, and even chocolate statistically significantly - the questions from the headline do yet remain: Who benefits? What's the mechanism? And do the effects depend on your diet / its macros?
If you browse blogs and read e-books, you will read highly popular claims like Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75906482281584597272017-09-06T02:09:00.000+02:002017-09-07T02:28:32.884+02:00Healthier, Fitter & Leaner After 12-Day McDonalds Challenge Thanks to HIIT? Plus: TRX®, Fitness ↗ Fatness ↘ in Women
Short news: Sprinting & TRX
"Have you already burned off that burger you had for lunch today?" If that's a question you're asking yourself regularly, you are at a high risk of misinterpreting a recent study by Christian Duval et al. (2017) as a license to eat how much you want, whatever you want, whenever you want. Unfortunately, a 12-week study in which young, healthy subjects were Adel 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-81273741677199688562017-08-24T02:20:00.000+02:002017-08-24T06:25:56.945+02:008 Wks W/ Weekly Fasting Day Trigger 6% Reduction of Body Fat % + Improved Mood on Follow Up | Plus: The Three Main Mechanisms Behind Intermittent Fasting's Health Benefits
On fasting days <300ml of vegetable broth, juices or teas were OK.
Since the title of the study already gives it away, I suggest that we address the phrase "non-randomized", which describes an essential characteristic of a recent 8-week study that was conducted by scientists from the Freie Universität Berlin (Germany), right away. Yes, the study was designed as a non-randomized Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6849202452373941202017-08-15T12:21:00.000+02:002017-08-15T16:10:10.074+02:00Weekly 2-Day Fast (5:2 Diet) as Effective for Losing Weight and Waist as Continuous Dieting (-500kcal Every Day)
I suspect changing what the subjects ate would have had additional benefits on top of the reduced energy intake.
In the medical literature, there are two different interpretations of "intermittent fasting". While one of them refers more or less to what people from the fitness community will think of if you talk with them about "intermittent fasting" (i.e. eating only within a feeding window ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83330279980740854782017-08-11T02:01:00.000+02:002017-08-11T02:12:48.909+02:00Fructose, a New Truth? Meta-Analyses Exonerate Fructose... as Part of Non-Hypercaloric Diets and in Normal Amounts
Editorial provides compelling evidence from meta-analyses, but their results are context-dependent ...
"The story of fructose reflects the cyclic nature of much in nutrition." That's what John Sievenpiper writes in his latest editorial in The American Journal of Clinical Nutrition; and he's right. If you review the history of the science on fructose you will see that it went full circle -Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24362895094176885492017-08-07T04:48:00.000+02:002017-08-07T04:55:59.006+02:00Dairy and (Pre-)Diabetes - Re-Evaluated: It's Complicated -- Generally Protective Effects, Though (Risk Reduction ~40%)
If you lump all forms of dairy together into the "total dairy" category, US citizens have a ~40% reduced risk of prediabetes when they consume more than 14 servings of dairy per week. And that's by no means the only novel insight from a recent study by USDA researchers...
When women tell you "it's complicated" that's usually a sign you're in trouble. When scientists tell you "it's complicated"Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48218347025428357752017-08-05T01:26:00.000+02:002017-08-05T01:33:54.976+02:00Fewer Than 1 in 100 People Need More Than 2.4 Times Their Resting Energy Expenditure | Eating More 'll Make You Fat!
Sweet potatoes alone won't cut it for Tour de France Cyclists and people on a North Pole Expedition - the only study subjects who need >5x their RMR.
I assume you won't have the technical equipment to measure your total energy expenditure by the means of doubly labeled water. Accordingly, I would suggest you go back to my recent article about the accuracy of equations to calculate your Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21903210692863291342017-07-30T01:15:00.000+02:002017-07-30T10:29:57.157+02:00Meal Timing Crucial for Fat Loss? Is WHEN You Eat More Important for Losing Weight Than HOW MUCH You Eat?
In rodents, incorrect meal timing can partly override the benefits of energy restriction.
"You need a caloric deficit to lose weight..." The latest study from the University of Texas Southwestern Medical Center does not refute this principle. It does, however, add to it an "... and you must not eat at the wrong times!"
Confused? Alright, here's the elevator's pitch for the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37196779488489902972017-07-28T01:47:00.000+02:002017-07-28T02:13:56.089+02:00High Protein Breakfast Lowers Weight (8%), Waistline (4%) + HbA1c (12%) in T2DM - Especially if the Protein is Whey
Protein Pudding Cups like those suggested on shape.com may be part of a T2DM therapeutic high protein breakfast.
It's no news that a high protein breakfast will keep you satiated for longer time periods than a sugary cereal. There's also existing evidence that whey proteins are an excellent choice for people with type II diabetes as their effects on GIP, GLP1, and insulin help reduce Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34813150525159482552017-07-22T02:32:00.000+02:002017-07-22T02:41:23.020+02:00Accuracy of Calculated Metabolic Rate in Athletes: Best and Worst Equations are +3% to -17% Off Measured RMR | Plus: Spreadsheet to Calculate Your RMR With Each Equation
Wouldn't it be cool if you could simply plug your computer into a USB-slot at the back of your head to read out your energy status...? Ah, no, it wouldn't! It's already scary enough how much Fitbit, Garmin, and co know about us.
This is by no means the only problem with metabolic research, these days, but it's one that's really getting on my (and probably also your) nerves. It's all about the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90355929698949069542017-07-20T02:09:00.000+02:002017-07-20T10:36:55.624+02:00Putting the Artificial Sweetener Analysis into Context by Focusing on the Experimental Data in the Meta-Analysis
If you seriously believe that Classic Coke was healthier than Diet Coke or Coke Zero, you cannot be helped, anyway. If you agree that's bullshit, you may want to read the rest of this article to learn what RCTs say about artificial sweeteners.
If we disregard the "associations" in the notoriously unreliable observational studies and focus solely on the randomized trials that are involved in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-86376559534075713492017-07-14T04:32:00.000+02:002017-07-14T07:07:36.121+02:00Capsaicin - 'Hot' New Ergogenic With Profound Metabolic and Health Benefits!? Recent Study + Older Data Reviewed
Red peppers - too hot for you? CH-19 Sweet is non-pungent pepper w/ similar metabolic effects (Ohnuki 2001a)
You will probably have encountered capsaicin in one or another kitchen-sink supplement in the past. Probably without knowing if and how much it contributed to the fat loss and/or performance effects of said product. I promise: After reading this extended review of a recent study by Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8854988768170466762017-07-12T01:14:00.001+02:002017-07-12T01:20:07.321+02:00A Set of Elastic Bands W/ Adequate Resistance Can Fully Replace the Gym When You're Travelling - True or False?!
If you're doing only single-joint aka isolation exercises, you could fully replace your gym with a complete set of resistance training bands.
Wouldn't it be nice if all you had to do to be able to continuously make progress in the gym while you're traveling without even having to go there... I mean, to a gym? That's obviously a rhetorical question - a question the results of a recent study Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80191200322125533752017-07-04T03:25:00.001+02:002017-07-04T03:39:23.595+02:0010mg Melatonin Increase Diet-Induced Weight Loss in 30-D Study from 4% to 7% + Have Profound Antioxidant Effects
If you want to take melatonin, take it before bed and thus in sync with your circadian rhythm| learn more
If that's not your first visit at the SuppVersity, the fact that the sleep hormone melatonin is a powerful antioxidant won't be news for you. The fact that it may facilitate weight loss has been discussed in a previous SuppVersity article from September 2015 (read it), too. In Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50561842685319991022017-06-08T03:28:00.000+02:002017-06-08T03:34:56.092+02:00Paleo Diet + Kitchen-Sink Micronutrient Supp Sends Type II Diabetes into Remission | 14/17 Subjects Normalize HbA1c
I guess that would qualify as a "variation of the paleo diet", as well.
No, this is not an advertisement for a diet book. In fact, the "variation" of the paleo diet the Canadian + US researchers used doesn't even require a cookbook, because it's as simple as "consisting of meat and vegetables, three times per day for three to five months" and "whole low glycemic fruit and nuts or Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31319296485974645982017-06-04T01:09:00.001+02:002017-06-05T02:24:26.610+02:007-Day Protein-Modified Fast - All the Benefits of Fasting W/Out the Risk of Muscle Loss? Human Study Says...
Lean wild salmon would be a good protein source for a PSMF regimen.
If you are not familiar with the idea of a "protein modified fast" here's what it's all about: in order to minimize the use of lean tissue as a source of energy, a protein-sparing modified fast (PSMF) will combine very low calorie diet with some (often high amounts of) protein, fluids, and vitamin and mineral supplementation.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44994904909967456922017-05-29T01:49:00.000+02:002017-06-04T13:20:07.336+02:00Two New Papers, Review & RCT, Suggest: Nutrient Timing May Boost Lean Mass Gains by ~70%, ΔBF% by Factor 10+
"Hon, are you crazy? Don't check your Facebook or WhatsApp now, get the protein shake in, immediately" - After reading about the latest (unfortunately partly yet unpublished) research some trainers may actually say just that to their female clients if they don't gulp down their protein shakes immediately after their workout ;-)
There's no question that the prevalent notion that "if you don't Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78074605349107994162017-05-27T02:35:00.000+02:002017-05-29T01:56:18.956+02:00Real Growth Hormone for Athletes - Lean Mass ↗, Fat Mass ↓, Water ↑, but Limited Evidence of Performance Increases
Physique athletes > sprinters > endurance athletes - That's probably the ranking of those athletes who benefit most from GH (ab-)use. Why? Well, its effects on body composition are attractive for BBs & Co, its potential ability to boost anaerobic performance for sprinters and its lack of effect on VO2max limits their use in marathoners to accelerated recovery.
If you believe in the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42107163635669441792017-05-25T01:32:00.000+02:002017-05-25T12:07:47.042+02:00Body Fat Spot Reduction Works? Liberating Fat W/ Weight, Burning it With Cardio Training is the Key, Study Claims
Spot reduction has hitherto been considered a myth, a new 12-week study from Italy suggests otherwise.
"The present data suggest that a training programme entailing localized explosive resistance exercise, prior to an endurance exercise bout, may target specifc adipose tissue sites eliciting localised fat mass loss in the upper and lower limbs," (di Palumbo 2017) that's the conclusion of a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28336407138454322632017-05-23T00:26:00.000+02:002017-05-23T05:07:06.670+02:00Intermittent Fasting Increases 24h Energy Expenditure, But Skipping Breakfast Linked to Reduced Metabolic Flexibility
"To eat or not to eat breakfast?" Unfortunately, the scientists geared their research pretty much to this question.
Alright, you all have read my recent Facebook news post about the reduced energy expenditure students reported in a hitherto unpublished paper. Those of you who have (rightly) pointed out that this was at best preliminary evidence (which is, by the way, exactly what I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37342786412185696632017-05-19T04:07:00.000+02:002017-05-19T06:32:41.336+02:00Lose 11% Body Fat in 8 Weeks W/Out Dieting Efforts!? The 'Egg-Approach' to Low CHO Dieting Quintuples Fat Loss
There are 1bn ways to prepare your eggs and the Internet is a rich source of recipes.
You will probably remember the SuppVersity news about the pro-anabolic effects of eggs - whole eggs - from the other day. Now, "gainz" are nice, but as a recent study from the University of Alabama at Birmingham indicates (Goss 2017), they are also a highly useful diet food.
In their recent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73682040869479281182017-05-14T02:33:00.000+02:002017-05-14T02:40:57.944+02:00Low Carb(-ing) Reduces Fat & Fast Food (10-20%) Cravings Plus 60% Less Hunger After Meals in Obese Men/Women
You always crave the foods you must not eat, right? No, ... a recent study finds decreases in sweet and starch cravings in obese individuals on low-carb diets.
If the calorie intake is standardized, low-carb dieting has no proven metabolic weight loss benefit compared to any other dietary weight loss intervention. In the real-world, as well as less tightly controlled studies in obese Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31610367533882141762017-05-12T02:31:00.000+02:002018-09-08T01:38:45.434+02:00Three Surprising Revelations About the Energetic Costs of Weight Training | Effects of Intensity, Rest, Speed & More
The patterns that emerge in Figure 1-3 already suggest that Crossfit gyms are the places where the average user will "leave the most calories" on the floor. Even regular circuit training programs burn ~10kcal/min (Gettman 1981). Graduate research from 2013 suggests that exhausting Crossfit workouts can burn as much as 20kcal/min (Babiash 2013).
From previous SuppVerity articles,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79312231094750977572017-04-28T03:41:00.000+02:002017-04-28T03:41:24.656+02:00Physique Athletes Not Prone to Metab./Hormonal 'Damage', Recent Pilot Study in 15 Male & Female Athletes Suggests
Even though the study has male and female study participants this study is still more geared towards the men - why else do we have testosterone, but not estrogen measurements?
As the scientists point out as early as in the title, a recent paper by Trexel et al. (2017) is indeed (at best) a "pilot study" to "evaluate changes in body composition, metabolic rate, and hormones during Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14412865349522187312017-04-18T05:06:00.000+02:002017-04-21T15:49:34.946+02:00Western vs. Ketogenic Diet - Greater 'Gains' Materialize Only After Glycogen-Loading in 12-Wk Study in Trained Subjects
Unfortunately, I cannot tell you if the "Western" diet was also full of junk food. I just know that its 20/55/20 ratio of PRO/CHO/FAT is everything but ideal for one's body composition.
While it has not officially been published, yet, I am pretty sure that Jacob M. Wilson's latest paper is going to be one of the most-downloaded articles in the upcoming issue of the Journal of Strength Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39984243083914973222017-04-14T04:00:00.000+02:002017-04-14T04:13:53.120+02:00'Bizzy Diet' Sheds 2% Body Fat (2kg) in Only 3 Weeks, Study in 51 Women (BF 25%) Shows - W/ and W/Out 'FitMiss Burn'
The "Bizzy Diet" works, the supplements that are suggested in the program at BB.com are useless, though.
You know that I am a fan of supplement companies that try to support the often hilarious claims on their product labels with science. Against that background, I feel there's nothing wrong with MusclePharm sponsoring, ah... I mean "funding" a recent study by researchers from the 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-41354013962512213212017-03-18T03:58:00.000+01:002017-03-18T03:58:13.313+01:00May I Salt & Roast My Nuts? Plus: If Catechins Boost One's Energy Expenditure by 400% Why Don't They Work for Me?
One article, two questions, two science-based answers.
If you're like me I bet that you've been asking yourself previously, whether the cheap roasted nuts at the supermarket have the same health benefits as the expensive "raw" nuts from the health-food store... guess what: a recent study by scientists from the Singapore Institute for Clinical Sciences and the University of Otago Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69468284266680705732017-03-08T03:39:00.000+01:002017-08-16T02:01:24.905+02:00Role of Muscle and CNS in Diet-Induced Decline of Exercise-Induced Energy Expenditure | Caffeine & Nicotine May Help!
While "calories count" when it comes to losing body fat, the notion that you would always burn the same amount of energy with a given workout - irrespective of your energy intake - is completely bogus and only one of the reasons why meticulous calorie counting won't work.
Let's address it right away: Yes, the paper Tariq I. Almundarij et al. published in the peer-reviewed journal "Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7222320644781127482017-02-03T05:00:00.000+01:002017-02-03T05:05:36.452+01:0020% Calorie Deficit + BB Split + Whey = Strength ↑, Fat ↓ + Muscle ↕ | Preconditioning and Cryotherapy for Strength
Whey protein can help you shed body fat while upping your PB on squats.
If you're looking for the latest papers on building muscle, running faster, lifting more and getting jacked look no further, today's installment of the Strength and Conditioning Update (Feb'17) discusses all interesting papers from the latest / upcoming issues of the venerable Journal of Strength and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37892395588949911072017-02-01T04:17:00.000+01:002017-02-09T08:09:14.685+01:0026% Body Fat, Zero Lean Mass Loss W/ HIIT + 3x500mg Green Tea Supp in 10Wks | Is EGCG Liver-Toxic?
Lean, not skinny: In the long run HIIT + GTE could take you there, but there's one caveat... at least w/ the green tea.
The social networks are full of women complaining that they are not losing fat. If you ask them what they have tried to ignite body fat loss, the answer usually is: reduced energy, fat/carb intakes and, if any sport at all, endless cardio sessions... now, while studies Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8205758691136693782017-01-26T15:43:00.002+01:002017-01-26T15:57:33.116+01:00Recomp: Building Muscle + Losing Fat Works W/ Weights, but Won't Boost 'Ur Resting Metabolic Rate Along the Way
Sane caloric deficits (maybe 15-20% and thus more than in the study at hand) + strength training may facilitate recomp = body fat loss + muscle gain/maintenance.
There are even equations which indicate that any increase in lean mass should contribute to measurable increases in your resting metabolic rate aka your "RMR". Being able to build muscle and thus increase your metabolic rateAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-86655468877394768632017-01-21T05:32:00.002+01:002017-01-21T07:40:06.417+01:00True or False: A High Protein Intake Nullifies the Benefits of Diet-Induced Weight Loss (10%) on Glucose Metabolism
With high protein diets often being falsely equated with misguided varieties of keto diets where you eat nothing but sausages and bacon, the public jumps at 'news' like "A new study suggests there's a downside to all that protein" (time.com) and ignores that high protein dieters like you and me limit the amounts of these foods and eat way more veggies and fruits than Mr. Average is often Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45103572769661239692017-01-18T04:15:00.001+01:002017-01-20T14:49:58.102+01:00Dieting Down to ~10% Body Fat for Women: Contest Prep Study - Deficits, Muscles, Hormones and the Yo-Yo Effect
This would unquestionably be at the lower end of contest BF% levels (avg. 12%) the women in this study achieved,
The number of studies on fitness and bodybuilding competitions is limited. Probably you will remember my previous discussions of the paper/s by Rossow, et al. ("Natural bodybuilding competition preparation and recovery: a 12-month case study." | 2013) Kistler, et al. ("Case Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24116628033908679322017-01-12T05:07:00.000+01:002017-01-12T05:15:08.031+01:00Adaptation to Intermittent Ramadan Fasting Takes Time, but Eventually Mood, Fatigue, and the Quality of Life Improve
No, it wasn't a button like this which made the subjects happy.
It took some time, yeah, but after a few weeks the participants, students of the Hannover Medical School, where the trial was conducted actually felt better, not - as the scientists who conducted this Ramadan fasting study had expected - worse than without their religious fasting.
But let's not go too fast, here. The subjects hadAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66580188105181188952017-01-06T04:24:00.000+01:002017-01-06T04:24:55.450+01:00Starting to Have Breakfast is Worst New Year's Resolution ... Unless You Want to Gain Weight (80% Fat, 20% Lean Mass)
Unless your breakfast looks like this, the study does not mean that you can no longer have breakfast.
If you're following the SuppVersity news, you may remember a post from Wednesday in which I outlined that it is no wonder people fail to lose the weight they intend to, because they try to achieve this weight loss by having soup or, you guessed it, finally doing what the mainstream 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-88460544807380202202016-12-21T05:28:00.000+01:002016-12-22T03:39:22.054+01:00Not Making Progress? New RCT: 'Personal Training' Sheds Twice as Much Body Fat and Quadruples Muscle Gains...
Certainly not a photo from the study.
I have to admit that I have never even remotely thought about hiring a personal trainer or coach. A mistake? Well, unlike the lives of the obese subjects in a recent study from the Western State Colorado University (Dalleck. 2016), my life does not depend on it and still, with my tendency to always do too much instead of too little, I am almost Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6572655612786629342016-12-18T03:28:00.000+01:002016-12-18T16:39:43.885+01:00Phosphorus, the Magic Bullet For Fat Loss and Against the YoYo-Effect? P. Restores Thermogenesis, Enhances Satiety
This is not the first study to suggest that as little as 12.5% of the suggested upper limit for phosphorus can make a big difference when it comes to weight loss and the ease of weight loss when you battle reduced diet-induced thermogenesis & increased appetite.
I guess those of you who have been reading every SuppVersity article will remember my January article "Phosphorus, an Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72610162017899606402016-12-10T02:49:00.000+01:002016-12-10T02:49:40.975+01:00DMAA / OxyElitePro - The Good, the Bad and the Downright Ugly - More Powerful (+180% Perf.) Than You'd Think, but ...
Back in the day, when the original Oxy-ELITE Pro was pulled from the market, people paid crazy amounts of money for the bottles that were left on Ebay - a big mistake! Not because it would fry your liver, but rather because it's 'stim' effects will - just as those of other DMAA products - turn against you, w/ chronic use.
You may (rightly) be asking yourselves, why I am addressing an (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51169363629991015652016-12-06T04:25:00.002+01:002016-12-06T15:42:41.426+01:00Cutting Carbs After PM HIIT Workouts Will Make You Cross the Finish Line Before Anyone Else: 3% Faster Time Trial, 9% More Power and Twice as Much Fat Mass Lost in 7 Days
Don't be a fool. Simply eating no carbs in the PM is not going to yield the same results. It's all about timing it correctly with your workouts... workouts? Yes, bad news: you got to get off the couch, bro; workout daily: one light, one HIIT day.
I've written about the adaptational response to "training low", i.e. doing endurance training on a low carbohydrate diet previously. In JanuaryAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28656968809701479372016-12-04T03:56:00.000+01:002016-12-04T05:11:56.675+01:00Not Getting into Ketosis? Try Plain Old Caffeine to Double Your AM Ketone Levels Regardless of High CHO Breakfast
Neither a ketogenic breakfast nor buttered coffee were necessary to double the subjects' ketone production.
Ok, I have to admit that the breakfast that was served in the latest study from the Research Center on Aging, Sherbrooke, CIUSSS de l’Estrie – CHUS and the Department of Pharmacology & Physiology, Université de Sherbrooke in Canada (Vandenberghe. 2016) is not exactly what anyoneAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4095637983082729192016-12-02T04:29:00.000+01:002016-12-02T04:35:43.015+01:00Gain DXA-Confirmed 3% Lean Mass Within ~12h, Glycogen Loading Does the Trick | Plus: Training on 'The Pill' & More...
The first December 2016 research update with studies that are relevant for both, women and men. I mean, who wouldn't want to get sign. more muscular in hours? I guess those who know that this is just an often overlooked measuring error.
Have you ever wondered about the accuracy of your DXA data? It's supposed to be "the gold standard", but you've learned only recently in the SuppVersity&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-9602899477703840282016-11-27T04:29:00.000+01:002016-11-27T12:35:43.460+01:00DIT: Four Fat-Burning Facts About the Effects of Calories, Macros + Meal Timing on the Thermogenic Effects of Foods
A dream has come true: You can burn more calories by eating more... unfortunately, the so-called "diet-induced thermogenesis" does not fully compensate the increased energy intake - you cannot eat yourself slim as "unfair" as some people think this was.
You all will have read that: eating a high protein meal first thing in the AM kickstarts your metabolic engine. But do you also know that thisAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87578558883678099652016-11-22T04:51:00.000+01:002016-11-22T04:56:11.848+01:00Allegedly 'Harmless' Thyroid-Based Fat Burner 3,5-T2 Works Like a Charm, While Commonly Sold 3,3-T2 Could Mess W/ Your Blood Glucose Levels, Liver & Body Fat + Muscle
These are the kind of abs, you will see on products with T2 and/or T2 and other alleged fat-burners. Don't be fooled by the ads - even if it's the actually active form of diiodothyronine (T2), namely 3,5-T2, you're buying, the pills alone won't get you to the sub-10% body fat range you may be dreaming of.
I've written about the thyroid hormone metabolite diiodothyronine aka T2 Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63778809362631343862016-11-13T03:50:00.000+01:002016-11-13T04:10:17.139+01:00Sweeteners in the Real World: 12% Increase in GLP-1 and Non-Significant Effects on Insulin W/ Diet Soda From Well-Known Brands and Seltzer + NNS Control - Implications?
Drinking diet soda now and then is certainly not going to harm you.
Everyone knows that "[n]on-nutritive sweeteners (NNS), especially in form of diet soda, have been linked to metabolic derangements (e.g. obesity and diabetes) in epidemiologic studies" (Sylvetsky. 2016). What only SuppVersity readers know is that experimental evidence to prove that the associations between obesity and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38467236612018878572016-11-11T04:14:00.000+01:002016-11-11T04:28:48.415+01:00Why's Maintaining 'Ur Fat Loss so F* Hard? Calorie Counter Will Ramp Up Your Appetite, No Matter What - Lifelong Anti-Weight-Gain Efforts Required in Formerly Obese Subjects
If obesity is a chronic disease it cannot be surprising that it cannot be cured and weight loss maintenance requires life-long effort(s) on part of the formerly obese (note: things are different for non-obese individuals trying to shed extra-pounds).
I've discussed the issue of "metabolic damage" in a series of previous SuppVersity articles and pointed out that the scientific Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21654962087203994662016-11-07T04:05:00.000+01:002016-11-07T04:57:20.503+01:00Alternate Day Fasting: Does it Matter How You Time (Lunch / Dinner) & Distribute (1 or 3 Meals) Your Fasting Day Meals?
This & other studies show no increased binge eating risk on non-fasting days.
Yes, yes, ... I hear ya. Meal- and nutrient timing has been ridiculously overrated in the health and fitness community for years. To ignore a potential effect of when you eat completely, however, is about as stupid as the notion that your training was wasted if you don't get a 30-50g bolus of protein within the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19015904334580032032016-11-01T04:55:00.000+01:002016-11-01T05:09:38.559+01:00Choosing & Processing Foods for Satiety: The Science 101 for Regular Consumers and Food Industry Insiders
Don't worry, this is no article about "Frankenfood" like salami bananas, ...
According to the drugs.com definition, a "designer food" is "a dietary supplements or foodstuffs containing nutrients and various combinations of vitamins, minerals, and other substances considered by some to offer clinically significant benefit, often without adequate scientific proof of efficacy." If you don't Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-77488617410890449692016-10-30T04:10:00.000+01:002016-10-30T04:16:31.311+01:00Green Tea Extract Reduces the Amount of Insulin You Need to Store Your PWO Carbs by ~20% + Discussed: What are the Potential Benefits During Bulking and Cutting?
The beneficial effects of green tea won't occur if you just put some GTE into your post-workout shake... well, at least they didn't occur in response to acute supplementation in the study at hand, where 3x350mg/d consumed for 7 days before a std. exercise + oral glucose tolerance test did the insulin lowering trick.
While green tea has a record of promoting the metabolic and overall Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54680264259891223832016-10-25T05:05:00.000+02:002016-10-25T05:10:05.629+02:00Total Protein, not its Whey-to-Casein Ratio Determines the Satiety Effects of a Standardized Chocolate-Vanilla Shake
No, that's not a photo from the study.
This is not the first SuppVersity article to discuss the satiating effect of dietary protein, but it's the only one addressing the notion that a lower whey-to-casein ratio in a high-protein milk beverage would go hand in hand with an increased satiety effect.
Why should it? Well, as Amelinda et al. (2016) point out, "whey and casein protein Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51776067364678747872016-10-19T04:55:00.000+02:002017-07-30T06:26:32.215+02:00New "Lean Gains" Study Confirms: IF Gets Athletes Lean & Improves Insulin Sensitivity W/Out Impairing Their Gains
Intermittent fasting has accumulated lots of scientific back-up in obese subjects and rodent models of obesity. In lean, athletic folks, however, the "evidence" is - with one exception - based on hear-say and N=1 reports... until now!
While previous studies in Ramadan fasting have already provided some evidence of the efficacy of intermittent fasting - lean gains style - aka 16h fasting to 8h Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65421022806308543932016-10-17T04:58:00.000+02:002016-10-17T05:33:38.903+02:0035g of PWO Whey Don't Build Extra Muscle, but Help Shed Body Fat | Plus: Is Hydro-Whey Better Than Concentrate?
Bad news bro: Whey will shed significant amounts of trunk and android fat only in conjunction with 16 weeks of resistance training. No matter what the ads promise.
Ok, Hulmi's 2015 study into the effects of protein / protein + carbohydrate supplementation that was consumed after each of the workouts in a 12-week resistance training protocol is not exactly "the latest science", but the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54491552907602199032016-10-11T04:32:00.000+02:002017-10-22T02:30:56.644+02:003-4 Egg Yolks per Day May Normalize Your Lipids, Reduce Liver & Abdominal Fat as Well as Your CVD & NAFLD Risk
Three whole eggs deliver the most effec-tive "dose" of egg yolk to improve your blood lipid levels - more specifically: triglycerides ↓ and LDL ↓ but HDL ↑
Because of their cholesterol content, eggs have long been touted as a driver of heart disease. As a SuppVersity reader, you know that there are multiple reasons why the notion that the consumption of eggs, or 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-33534835371916935762016-10-03T04:00:00.000+02:002016-10-15T11:56:04.272+02:00Licorice Flavonoid Oil - More Muscle, Less Fat in 16-Week RCT W/ Human Subjects W/ Only 300 mg of LFO per Day
I know this will disappoint you, but as of now, it seems as if licorice would help you burn the invisible visceral fat, only. That's healthy(-ier) than subcutaneous fat loss, but probably not how you get from lean 15% to ripped 5% body fat.
In the fitness industry, licorice doesn't have a good reputation. While many report astonishing benefits of licorice extract when they recover from Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5624201076929712722016-10-01T03:39:00.000+02:002016-10-01T03:43:11.032+02:00Synergistic vs. Antagonistic Supersetting - Is One a Better Fat Burner? Rather NOT, Data From New Study Shows
Superset or not? The research question here is a different one...
I have to admit. I've recommended super setting during fat loss phases before, too. It simply appears too logical to assume that with the decreased rest times you'd burn more energy and - as you, as a SuppVersity reader know - it's your energy deficit that determines your weight loss.
Unfortunately, a recent study Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19309767169355334362016-09-27T03:47:00.000+02:002016-09-27T03:51:44.359+02:00Women Have a Hard(er) Time Losing Body Fat W/ Exercise 'cause it Increases Their Appetite More Than Men's, Right?
Is she going to binge after this body weight squat workout? Nah, don't worry...
I've repeatedly written about studies that show that the Taubs'ian notion that "exercise is useless because it just makes you hungry" is bullsh*t. It is indeed useless to work out to burn calories, it is yet never useless to work out - even if fat loss, not health or longevity is your goal.
What you should be Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20036916750506986612016-09-19T16:36:00.000+02:002018-10-03T01:31:18.107+02:00Two-Year Study Seems to Suggest: 'Ketogenic Diet' Doubles Weight, Triples Fat Loss vs. Std. Diet, but in Reality...
This is not a photo of the "ketogenic diet" meals the subjects were served in exactly 2 out of 24 months of the study... and the supple-ments they were taking to make up for nutrional deficits are also missin'
There are two reasons why the number of studies on the long-term effects of ketogenic diets on health and body composition is still limited. The obvious reason is that it takes timeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16341923649504178332016-09-17T05:48:00.000+02:002017-11-09T02:57:05.414+01:00Take Control of Your Cortisol Levels - Use These 5x Stress-Modulating Diet, Lifestyle & Supplementation Rules Wisely
Always remember: You want to control cortisol, not eradicate it if you want to melt away your belly fat, beat your personal bests and feel just great!
As a SuppVersity reader, you belong to the chosen few who know that cortisol is not the villain as which it is stigmatized in the fitness industry (obviously to sell supplements | learn more). Rather than being "bad" or "good", cortisol, a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16940209927903600612016-09-15T04:43:00.000+02:002016-09-15T04:51:39.146+02:00Intermittent Fasting + Resistance Training: 1st 8-Wk Human Study to Provide Modest Evidence of Benefits During Cuts
You have heard me argue based on theoretical considerations before that "intermittent fasting" is probably best used during cuts, not during "bulks" - the results of the study at hand, even though they may not show stat. sign. inter-group differences, support this suggestion.
You will be surprised, but the latest article Tinsley et al. (2016) published in the European Journal of Sport Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74376352425158834512016-09-13T04:55:00.000+02:002016-09-14T05:17:47.919+02:00What's the Optimal HIIT Protocol for Trained Individuals? 48 x 10s or 8 x 60s for Conditioning + Improved Body Comp.?
Cycling and sprinting (running) are not your only options when doing HIIT. An intense plyometric or other body-weight based workouts can be done in an "80-95% for 10-60s" vs. "running on the spot for 20-120s" or with kettle-bells workout, as well. Be creative...
HIIT is "the hit" in the fitness world. And though it has been a hit for years, now, nobody seems to know how it is Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12024991296564589642016-09-08T04:00:00.000+02:002016-09-13T14:52:18.253+02:00True Alternate Day Fast Beats Classic Dieting: Max. Fat, Min. Muscle Loss, No 'Metabolic Damage' in 32 Wk Human Study
This is exactly the way your plate will look during true alternate day fasting.
This study is not just about alternate day fasting aka ADF. It is about "true alternate day fasting" - What is that? Well, it's not an official medical term, yet, but if you hadn't read about "alternate day fasting" regimens at the SuppVersity before, you'd probably think that an "alternate day fast" would be a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44787752939703113562016-09-04T04:18:00.002+02:002016-09-04T05:12:20.979+02:00Eating Your Largest Meal for Lunch, Instead of Dinner May Have Real World Weight Loss & Health Benefits | Guest Post
You better super-size that lunch box if you plan to enjoy the scientifically suggested health and body weight benefits of getting the lion's share of your energy intake at lunch, instead of dinner [15%, 50%, 15% + 15% (ideally) healthy snacks].
This is one of the rare occasions when SuppVersity articles need an introduction before the introduction. Why's that? Well, in contrast to 99.9% Adel 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-20289703170482096852016-08-29T04:36:00.000+02:002016-08-29T16:42:31.748+02:00Eating 75-100g Fat (M-/PUFA) in the AM Improves Glucose (7-8%), Insulin (40-60%), Trigs (4-16%), GSH & MDA (40-75%)
If we assume that the protein fried eggs with its comparatively low insulinogenicity is not a problem (unlike your whey, for example), avocado and eggs fried in olive oil is the perfect breakfast to replace the liquid test meal used in the study.
There's no debating that increased amounts of free fatty acids in the blood will impair your insulin sensitivity, as they should be there only, when Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39502828087031028542016-08-18T04:53:00.000+02:002016-08-18T08:26:16.596+02:00Drop-Sets Build, Don't Destroy Older Muscle - 50-Y+ Agers Gain >200% More Lean Muscle W/ Extra Creatine | What do Other Studies Say About the Power of Doing Drop-Sets?
Should she drop the weight and add another set? Whether dropsets are superior to regular workouts is unfortu-nately a question the study at hand cannot answer. To learn more, you should read the information in the red box.
What I really like about having a few thousand friends on Facebook is that you point me to the few interesting studies I may not have read yet. One of these studies 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-31334305502820216772016-07-25T04:11:00.000+02:002016-07-25T13:32:47.435+02:00Proteinlimit, Muscle Damage & T2DM, Calories, Everyday Biceps T., Hydration, Alcohol, Whey, Caffeine & Your Gainz
Science is a social endeavor. Those who fail to realize that will never reach their full intellectual capacity.
As I pointed out two days ago, there were still a lot of studies to discuss in the May 2016 supplement of Medicine & Science in Sports & Exercise. So, I sat down and went through the rest of them always looking for papers like "Correlations Between Omega-6: Omega-3 Fatty AcidAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36579597259631980422016-07-11T03:43:00.000+02:002016-07-11T11:32:21.341+02:00450-700kcal/day Diet Cuts 7% Body Fat in 3 Weeks - Only if You go Keto, Though, it Will also Increase Lean Mass by 4%
Not basing both the ketogenic and regular very low calorie diet on whole foods, only was only one of at least 3 problems with the study at hand that can thus not be considered the ultimate litmus test to compare VLCD with en vogue VLCKD diets.
Ketogenic diets are characterized by constantly low insulin levels. That's not exactly what has been considered muscle protective in the old age of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35166563273162769632016-07-07T02:37:00.003+02:002016-07-07T14:59:48.944+02:00Resistant Starch (RS4) for Fat Loss & Exercise Performance
RS4 is still relatively difficult to come by. Options I know of are ActiStar® from Cargill and Fibersym® fom MGP. RS2 and RS3 alternatives are raw potato starch and, as previously discussed, banana starch or reheated starches. They'll have (presumably) very similar effects, but come directly from food.
You will probably remember the good old "Waxy Maize Reloaded" article from 4 years ago Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32488938056207496332016-07-03T07:46:00.000+02:002017-03-10T14:18:18.322+01:00Cheese & Your Health: CVD, Cancer & Metabolic Syndrome - Cheesy Science or Scientific Revelation? A Brief Review
Cheeses come in all forms and colors.
Cheese is not exactly the first food that comes to mind when we think about "healthy eating". Rightly so? Today's overview of recent cheese studies tries to answer this question.
The article will, among other things, also address the claim that cheese was addictive (see red box) and / or that the consumption of a dairy product with a saturated fat Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-1893662173985446682016-06-23T03:45:00.001+02:002016-06-23T04:12:36.832+02:00Can Stevia Help You Ward Off Type II Diabetes? A Review
Unfortunately, it is not even clear if you need the "white stuff", i.e. pure steviosides, whole leaves of leaf-extracts to maximize the anti-diabetic effects of stevia. What is clear, though, is that there's still a lot of research to be done.
"Can Stevia Help You Ward Off Type II Diabetes?" That's not just the title of today's SuppVersity article, it is also the research question of a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50097545483860632172016-06-17T03:53:00.000+02:002016-06-18T05:54:09.716+02:00TRT - How Healthy, Lean and Muscular Will Testosterone Replacement Make You? Data from Recent Meta-Analysis
TRT - What to expect in terms of its effects on a man's body composition?
If you hear people talk about "gear" (=performance enhancing drugs | PED), you get the impression that one injection of testosterone, nandrolone and co would turn a scrawny beginner into an Olympian. Reality, however, looks much different ... in fact, the number of people who ruin their health with (often oral) designer Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72088071719145805952016-06-15T03:48:00.000+02:002016-06-15T04:50:17.516+02:00Persistent Fat Loss Involves Diet, Exercise and ... Effective Tryptophan Management!? Here's What You Need to Know
Cod is one of the foods w/ the highest tryptophan content and a staple in The Rock's get in shape diet - along w/.
You may remember that I have repeatedly written about the role of tryptophan (TRP) in weight loss: both on www.suppversity.com and (and even more often) in the SuppVersity Facebook News. Against that background you should not be totally surprised to hear that recent studies Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23300340906105730472016-06-09T03:21:00.006+02:002016-06-09T03:27:26.754+02:0010 Days of 'Paleo Life in the Wilderness' Will Strip up to 18 cm off Your Waist and Boost Your Insulin Sensitivity by 53%
Even though it may have been funny, this is not exactly how the scientists simulated the "paleo lifestyle" in the study at hand. Eventually, however, it came down to eating healthier, being active and even being stressed (within the limits of natural "paleo stress", though).
No, this science website is not going to turn into a paleo blog, ... don't worry. It's mere coincidence that this is theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42326874079822145272016-06-05T04:03:00.003+02:002016-06-05T10:26:27.721+02:00Tribulus Boosts Testosterone (+12%), IGF-1 (+20%), Sheds 2kg (7%) Body Fat and Maintains Lean Mass in 12 Wk RCT
Could a high dose of purified saponin tribulus extract as it was obviously used in the study at hand actually be a valid TRT alternative or even option?
No, this is not the 2015 study in trained boxers that found similarly surprising, because impressive benefits from tribulus terrestris (TT) supplementation (read it). It's a new study from the Jerzy Kukuczka Academy of Physical Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58734249680919361972016-05-31T04:10:00.000+02:002016-05-31T04:34:35.611+02:00Ad-Libitum Paleo Diet W/ a Handful of Simple Rules Cuts 5-7 kg of Body Fat in 12 Weeks - Plus: Paleo Research Overview
Yes, these foods were "allowed" - Even nuts, albeit in limited amounts.
Ok, I have to admit that I have repeatedly made fun of "paleo" in the past. Its "cultish", sometimes even "sectarian" appeal is and will remain as hilarious in my eyes as the (for some people life-or-death-)question whether certain foods "are paleo" or not (who cares, as long as they are healthy?). If you happen to have Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85987069771607941492016-05-23T03:41:00.002+02:002016-05-23T04:00:38.755+02:00Food Proteins Have Same Muscle Building + Fat Shredding Effects as Whey Protein Shakes, and Reduces Desire to Eat
What's more muscle ana & fat catabolic?
It is not too long ago that I've written about the results of the first PRISE study (Arciero. 2014) on Facebook. In said study, the subjects, your average overweight to obese individuals, had been advised to use a protein-pacing strategy (P; six meals/day @ 1.4 g/kg body weight (BW), three of which included whey protein (WP) supplementation) 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-78555125371569817372016-05-17T03:26:00.000+02:002016-05-17T03:53:53.869+02:00High Dose Caffeine Restores Insulin Sensitivity and Limits Total as Well as Visceral Fat Gain Due to High Sugar Diets
Yes, the study at hand is on caffeine, but the results are relevant for coffee, too.
A decade ago, the medical community though coffee would dehydrate you, would make you insulin resistant and would increase your risk of heart disease. Recent studies show that coffee does not negatively affect your hydration status (Killer. 2014), that higher coffee consumption is associated with reduced Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53371563453148006762016-05-15T03:03:00.001+02:002016-05-15T14:24:57.129+02:00Interaction of Fat Cell Size, Protein Intake & Co. W/ Fat Gain + Insulin Res. in Overfed Men + Women in Metabolic Ward
That's rather the low protein variety of overfeeding... but wait, was the high protein diet even "high" in protein? Well high enough to affect liver fat, for sure.
You will probably remember José Antonio's high protein overfeeding study series (learn more) from the articles here and on the SuppVersity Facebook page. The results were quite impressive, but the number of controlled Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47841878612956029262016-05-13T02:49:00.001+02:002016-05-13T15:19:43.731+02:00Study Suggests Superiority of Dieting With 2 Refeeds/Week vs. Continuous Dieting - In Spite of Lower Energy Deficits !
This is not the kind of refeed I would suggest - irrespective of how effective refeeds are using all of them to pig out to the extremes will be counter-productive.
There are three purported benefits of "refeeding", i.e. having 1-2 days per week where you eat as much as you want, regularly, while you're dieting. The refeeds are supposed to (1) prevent your metabolism from shutting down to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54873230084087812692016-05-09T03:42:00.000+02:002016-05-09T03:46:58.207+02:00Shilajit: Ayurvedic Testosterone Booster that Works in Men, not Rats: ~20% Increase in Free T + Higher Total T & DHEA
"Get leaner, more muscular and hornier than ever before" - That's probably the promise on the T-booster someone will release after reading this SuppVersity article and sourcing an inferior Shilajit extract on Alibaba.
No, I hadn't heard of Purified Shilajit (PS), either, before I read about it in a very recent study in the peer-reviewed scientific journal Andrologia (Pandit. 2015). Actually, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2105819828820880582016-05-07T03:19:00.000+02:002016-05-07T15:38:44.569+02:00The Insulin / Glucagon Ratio and Why Diabetics and People W/ Severe Insulin Resistance Must be Careful With Protein
You're insulin resistant and trying to lose weight with high protein intakes? Then you got to read this article carefully...
High protein diets can help you lose weight while maintaining muscle mass. This should make them the ideal choice of diabetic patients, many of whom are suffering from weight issues that are often not corollary, but rather causatively involved in the development of type Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51683595141833809492016-04-27T03:49:00.001+02:002016-04-27T04:22:21.339+02:00Baking Bread With ~100g Extra-Fat Reduces the Glycemic Response: Coconut Oil Beats Butter, Grapeseed & Olive Oil
No, adding fat to your bread's dough won't make you lose fat magically.
While fat no longer has the bad rep it still had a decade ago, the notion that baking bread with extra fat could have anti-diabetic effects, because it reduces the glucose peaks and the 2h area under the curve (AUC) is unconventional, to say the least; and thus SuppVersity news-worthy, because it is not Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3124043143460635422016-04-12T03:27:00.002+02:002016-04-12T03:47:48.099+02:00Nigella Sativa Quadruples Fat Loss Success: 8% vs. 2% Rel. Body Fat Reduction in 8 Weeks With NS Before Every Meal
Nigella sativa is not well known in the West.
You may remember the SuppVersity special on Nigella sativa from January 2015. A special, in which beneficial metabolic effects of nigella sativa aka black cumin were only one item on a long list of health benefits, of which many had unfortunately been observe in rodent studies.
With a recent study from the Tabriz University of Medical Sciences, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6968975616903288432016-04-06T04:37:00.003+02:002016-04-06T05:28:17.511+02:00Full-Body vs. Split Workouts: Body Composition Changes Favor Volume-Equated FB Workouts in Trained Athletes
I guess that most of you will be training according to a split workout, right? You can do so many great bench press and biceps curl variations on "International Chest + Biceps"-Monday... awesome, right? Ok, enough of the sarcasm and back to the science. In this case, a recent study by scientists from the National Research Institute in Warsaw, the Sports Performance Research Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80933853504092833132016-03-25T04:52:00.002+01:002016-08-20T10:38:51.202+02:00Cure! Diabetes With 8 + 24 Week Diet Intervention: 40% Stay Normo-Glycemic After Switching from VLCD to Normal Diet
If gaining body fat triggers T2DM, is is not surprising that losing it, cures it.
From the SuppVersity Facebook News you will remember that studies have shown that type II diabetes can be send into remission with "nothing" but a very low energy diet (Steven. 2015). The question scientists still had to answer, though, was whether the astonishing improvements in glycemia and overall Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46610361464579078752016-03-21T04:58:00.002+01:002016-03-21T13:07:18.549+01:002-aminoisoheptane aka DMHA or Octadrine, a Legit DMAA Successor? Structure, Effects & Sides Suggest: "Maybe"
DMHA is rather a stim than a fat burner. But I guess it will be marketed as both.
If you are following the supplement market closely, you will have seen the first products with a new stimulant on the shelves. 2-aminoisoheptane or DMHA - a supposedly worthy successor to DMAA aka "geranamine" (the stuff in the old Jacked3D) with unquestionable structural similarities to the original banned Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25976152452480154362016-03-16T03:58:00.000+01:002016-03-16T03:58:14.114+01:00Fit and Lean in 4 Min / Week: 1kg Fat Loss, +9% VO2Max, +13% Fat Oxidation - Men Lose Trunk, Women Leg Fat
No excuse: You don't need an ex-pensive spinning bike for the workout.
This is not an article for the hardcore trainees among you... unless, obviously you are a trainer or have friends and family who fall into the same "I just wannabe fit and healthy" category as the subjects of a recent study by scientists from the Manchester Metropolitan University and the Cambridge University School of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12419302590464475872016-03-10T04:52:00.000+01:002016-03-10T04:58:28.600+01:00High Protein Medium CHO Promotes Lean Mass Gains and Stable Metabolic Rates Compared to Two Different Macros
This could not be a meal from the study too few carbohydrates... even for the medium CHO group.
As a SuppVersity reader you're not going to be surprised to hear about beneficial effects of increased (dairy) protein intakes on weight loss.
What may be surprising, though, is that the statistics based conclusion of a recent study that determined the effects of 16-week high[er]Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82935525468185046232016-03-08T03:59:00.000+01:002016-03-08T04:49:36.605+01:00Path to Fat-Induced Obesity is Sprinkled With Salt - Sodium Boosts Food & Energy Intake & Reduces Fat's Satiety Effect
Think you cannot eat the whole pizza? Add salt - this should "help" with the hardest all-you-can-eat challenges.
I am not telling you something new if I tell you that excess fat consumption has been linked to the development of obesity. I hope that it's also not news to you that the consistent association between high(er) fat intakes and weight gain in epidemiological studies cannot be Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73161744493252352712016-03-04T04:54:00.001+01:002016-03-04T16:25:59.701+01:00Non-Stimulant, Non-Effective?! Can Non-Stimulant Dietary Herbal Supplements Boost Your Resting Metabolic Rate?
There are two types of alleged fat burners: Type I are the stimulants with proven beneficial effects on you resting metabolic rate and beneficial "side effects" on energy levels and (reduced) appetite. Type II are non-stimulant "fat burners". Two of those have been tested in a recent study ... learn what the study says.
Amanda J. Salacinski, Steven M. Howell, Danielle L. Hill, & Steven M. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29311641428595205382016-02-21T04:39:00.000+01:002016-02-21T04:59:10.782+01:00How Chewing (Gum/Food) Affects Your Energy Expenditure: Gum + Slow Eating Triple 3h Diet Induced Thermogenesis
If chewing gums can help triple the diet-induced thermogenesis. Does this mean that your doctor will soon prescribe chewing gums instead of diet and exercise or even weight loss surgery?
Slow eating, which involves chewing food slowly and thoroughly, is - according to most research, at least - an effective strategy for controlling hunger level and energy intake in overweight or obesity (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31574604347430666662016-02-19T15:37:00.000+01:002016-02-19T15:40:53.495+01:00High Dose Stevia Turns Weight Gain into Loss, Lowers Lipid and Glucose Levels not Only When Used to Replace Sugar - Effects are Mediated by Reduced Energy Intake & Utilization
There's very little "natural" about the natural sweetener stevia when it ends up in your food in form of purified and decolorized steviosids.
As a SuppVersity reader you'll know that "natural" does not equate "healthy". This, the proven anti-microbial effects stevia exerts in your gut and the fact that the currently available steviosid-based stevia products undergo more processing steps Adel 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-41357409056872660032016-02-13T04:54:00.000+01:002016-02-13T05:09:17.926+01:00HMB for Every, Not Just Strength Athletes? Lower Body Fat, Improved VO2, Muscle, Testosterone in 2x12 Week Study
Lean muscle for athletes? HMB could help, irrespective of exercise type - by increasing strength, lean mass and VO2. In the study at hand, all three increased and that is / was in highly trained athletes.
You've read all articles about HMB at the SuppVersity? In that case you will be aware that HMB has hitherto been perceived rather as a strength / bodybuilding than an endurance supplement. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com