Showing posts from August, 2017

Shed 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 that show: especially in people who still have a ton of weight to lose intense workouts are not necessary to accelerate clients' weight loss and promote fat over lean mass loss. A recent study from the universities of Münster and Bonn (both in Germany) provides additional evidence in favor of the prowess of low-intensity exercise as a weight- and, more importantly, fat loss promoter. If you are more advanced or want to help advanced clients periodize their training! 30% More on the Big Three: Squat, DL, BP! Mix Things Up Periodically to Make Extra-Gains Linear vs

Can You Snort Caffeine? Is Shrimp Oil the Next Big Thing? Is Sweetener Acesulfame-K an AGE Reducing Superfood?

Coke Zero (31mg), Diet Coke (30mg), Diet Pepsi Jazz (21mg), Pepsi One (30mg), Diet Mountain Dew (18mg) and Sprite Zero (34mg) are your most prominent beverages that are sweetened with acesulfame-K (acesulfame-K content in mg per 12-ounce = 355ml can of soda). Today's installment of the  Short News  will answer questions of earth-shattering importance. I mean, who wouldn't want to know if you can snort caffeine (and survive), can add shrimp oil to your list of goto-supplements and should start 'de-sugaring' your arteries with acesulfame-K, today? Ha...? I see I've got your attention... that reminds me: If you have supplement questions of similar importance, let me know. It has been quite a while since I've addressed the last SuppVersity Reader Question  here. About time to do another one... but for now, without further ado, here's the latest installment of the SuppVersity  Short News . You can learn more about coffee and caffeine at the SuppVersity

95% Reduced CK (Marker of Muscle Damage) + Pain After Eccentric Curls W/ Ischemic Pre-Conditioning (3x5min BFR)

In the study at hand, the cuffs were applied before, not during the exercise.  This is not the first and it's certainly not going to be the last SuppVersity   article about blood flow restriction (BFR). In contrast to previous articles, today's blog post does yet not focus on the effects of acute blood flow restriction on performance or gains. Rather than that, it discusses a recent study from the University Hospital of Düsseldorf (Germany) , the  Göthe University in Frankfurt, and the German Sport University  in Cologne which investigated the effects of so-called "ischemic preconditioning" (which could be described as pre-workout BFR) on muscle damage and pain in response to eccentric biceps curls. You can learn more about BFR and Hypoxia Training at the SuppVersity BFR, Cortisol & GH Responses BFR - Where are we now? BFR as Add-On to Classic Lifts BFR for Injured Athletes Strength ⇧ | Size ⇩ w/ BFR BFR + Cardio = GainZ? As Franz, e

8 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 controlled clinical trial with two arms, involving healthy volunteers only. And yes, it is indeed very likely that the subjects who chose to be in the fasting group had a positive bias towards 'not eating' once a week... ...but hey, let's be honest: Isn't that the "real world"? I mean people who will subscribe to any form of intermittent fasting protocol usually do so voluntarily. The fact that the study was nonrandomized is thus in line with the authors' intention which was to "evaluate whether intermittent fasting is an effective preventive measure and wh

Cooking Fatty Fish & Omega-3s: Do Baking, Broiling, Frying in Different Oils, or Microwaving Affect DHA, EPA & Co?

The good news is: Frying fish is not as bad as you may have thought it was. The oxylipin content even decreases. I won't tell you something you didn't know already when I quote from the introduction of a recent paper in Food Science and Nutrition  that "[s]tudies show that a decreased risk of cardiovascular disease (CVD) is correlated with a diet high in long-chain (LC) omega-3 (n-3) polyunsaturated fatty acids (PUFA)" (Flaskerud 2017)" and remind you that, outside of supplements, the primary dietary source of LCn-3 PUFA is fatty fish (Mori, 2014). Against that background, it is of paramount (health) importance that you don't damage the precious and oxidative not exactly stable DHA and EPA in your fish during the cooking/frying/baking process. You can learn more about fish & co. at the SuppVersity Fish Oil Makes You Rancid? POPs in Fish Oils are Toxic! All Top-Selling US Fish Oils Rancid Fish Hydrolysate for Fat Loss Steam Fish in
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