SuppVersity - Nutrition and Exercise Science for Everyone

Whether you want to lose or gain weight, never forget to "Eat to live!" To lose weight, you must create a negative energy balance.It is however unrealistic to expect your body not to do everything it can to conserve energy, when you've been eating 50% below maintenance for weeks (e.g. you need 2,000kcal, but eat only 1,000). Not to reduce your energy intake by more than 40% (for max. 2 weeks) and going with 20-25% if you plan to diet for 4-6 weeks would thus qualify as rule #1; a rule of which I can only say that I highly recommend you stick to it, because if you don't even the five tips below are not going to save your metabolism from crashing (learn more about the nine rules that can help avoiding metabolic shut-down). There is evidence of effects of coffee & CGA on your gut microbiome (Jaquet. 2009) Fiber for Female Fat Loss Sweeteners & Your Gut Foods, Not Ma- cros for the Gut Lactulose For Gut & Health Probiotics Don't Cu

The Surge Performance Training HRS equipment is fancy and the training obviously intense, but will it trigger the adaptations you are looking for? Before I even start discussing the results of a soon-to-be-published paper from the MusclePharm Sports Science Institute (Falcone. 2014) I want you to be clear that the amount of energy you burn per hour is not what I suggest as the main criteria to select your exercises. In view of the fact that calories do count , when it comes to burning body fat, it's still worth taking a closer look at what Paul H. Falcone and his colleagues did. Why? Well, first of all they confirm that doing a single session of resistance, aerobic, and combined exercise can burn the same amount of energy, when they're performed with sufficient intensity. You could also make HRS a part of your periodization program ! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat

Food cues - and as it seems the insulin response - are important "Zeitgeber" for the circadian clock. As a SuppVersity reader you are well familiar with the notion that food not only nourishes the body but also affects its internal biological clock. The latter is the central controller of all cyclic processes in your body and influences almost all aspects of daily human behavior and biology. Researchers from the Jamaguchi and the Saga University in Japan are now reporting in the latest issue of the Cell Press journal Cell Reports that they have gained new insights into how adjusting the clock through dietary manipulation may help patients with various conditions. You can learn more about the circadian rhythm at the SuppVersity Sunlight, Bluelight, Backlight and Your Clock Sunlight a La Carte: "Hack" Your Rhythm Breaking the Fast to Synchronize the Clock Fasting (Re-)Sets the Peripheral Clock Vitamin A & Caffein

You don't have to push and pull at the same time - don't worry! You may have read Menno Henselmans', Brad J. Schoenfeld's review of the effects of inter-set rest periods on muscle and strength gains in the latest issue of Sports Medicine (Henselmans. 2019). In said paper, Henselmans and Schoenfeld conclude that the increase in the production of purportedly anabolic hormones in response to the reduction of rest-times to 1 min or less is, at best, weakly related to the long(er)-term study outcomes. The reason I am repeating this previously cited conclusion is simple, I don't want you to overrate the increase muscular activation Marianna F. Mai and colleagues from the Federal University of Rio de Janeiro and the  Eastern Illinois University report in a soon-to-be-published paper in the Journal of Strength and Conditioning Research (Maia. 2014). Learn more about building muscle at www.suppversity.com Optimizing Rest for Size and Strength Gains Alternati

Next to intensity and duration, sex may be an issue, as well. On the one hand, you have Dr. Oz and other mainstream sources who say: "Exercise is the key to weight loss! You just make sure you burn an adequate amount of energy everyday and the belly will be gone sooner or later." On the other hand, you will see people like Gary Taubes say: "Whut? Beware of exercise! It's only going to make you hungry!" A true dilemma! Specifically in view of the fact that both of them can cite studies to support their claims. If we approach the question a bit less dogmatically, however, it will soon become obvious that neither Oz nor Taubes are "right" or "wrong". Why? Because, as usual, the subject is more complex than the "exercise yes / no" dogma suggests. Learn more about factors that influence appetite here at the SuppVersity Not Exercise, Diet Makes Hungry Sour & Bitter Curb Sweet Cravings Histidine As Fat Loss Adjuv