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6x1 Min HIIT Before Lifting Shed Extra Fat, Don't Impair 'ur Gainz | Daily AM/PM Training = ZERO Gainz | Alcohol W/Out Acute Effect on Workout Recovery of Trained Women

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While alcohol doesn't impair the regeneration and doing HIIT before weights leaves women's gains unchanged while potentially boosting their fat loss, training twice a day, every day appears to be a good idea only for those who are afraid that they could become "too muscular". Not every study is worth being discussed at length in an article of its own. This is why I've come up with the "Short News" or "Research Updates" - articles like the one at hand in which I address 3-5 studies very briefly. Mostly to give you an idea of the results and make sure that you can say "Yo, I've read about that study, bro" at the gym, when someone tells you: "You know, man, there's that new study showing that alcohol does not exacerbate the inflammatory response to exercise, bro!" Ok, that was a joke. I hope your real reason to read the following elaborations is to make sure that the way you train is in line with what works accord...
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Morning vs. Afternoon Cardio: Early Birds DO Have a Fat Loss Advantage, Authors of New Human Study Conclude

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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, the myth that there's something to doing your cardio training in the AM is still unrefuted. In their latest study, scientists from the Sports Medicine Research Center  and the Department of Sports and Exercise Medicine  at the Teheran University of Medical Science  did now try to get to the bottom of the "early is better"-myth. Based on the observation that exercise can significantly affect your appetite, wich almost 16% of the interventional trials that evaluated the correlation between physical activity and food intake showing that vo...
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Double Your Muscle, Maximize Your Endurance Gains: Train in the PM, not the AM, and Do Your Cardio Before Weights

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Both, time and exercise order matter - at least when untrained subjects have trained for at least 12 weeks. The debate about whether you should (a) do cardio and weights together and (b) whether you shall do either or both in the AM or PM for maximal muscle anabolism is older than the SuppVersity  and has thus been addressed in many of the hitherto published approx. 2300 articles on suppversity.com. The reason you should still read today's article, however, is that the approach to the topic is a bit different than usual, so that the study, which certainly leaves much to be desired (more on that in the bottom line ), adds more practically relevant (which you cannot say about studies measuring the testosterone : cortisol ratio, for example) data. AM or PM, you got to make sure you slept / sleep enough & well before or after workouts Sunlight, Bluelight, Backlight and Your Clock Sunlight a La Carte: "Hack" Your Rhythm Breaking the Fast to Synchronize ...
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Two-A-Day Training - That's Bogus, Right? No - Increased Fat Oxidation in Endurance, 2.4x Higher Max. Volume, 2.6x Higher Time to Exhaustion in Resistance Training Study

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If you feel totally wasted after every workout, I have bad news for you. In the two-a-day studies at hand the rest between the first and second workout was only 2h! Not exactly much time to recover, but the idea is to "train low" (on glycogen) on the second workout. It sounds like madness or something for the "enhanced" athletes, but an older scientific study I recently dug out, accidentally, says that "training twice every second day may be superior to daily training" (Hansen. 2005). When I tried to learn more about this topic, though, I had to realize that the evidence is scarce. Similar results have been presented by Yeo et al (2008), though, albeit for trained triathletes and cycling. In their study, Yeo and colleagues determined the effects of a cycle training program in which selected sessions were performed with low muscle glycogen content on training capacity and subsequent endurance performance, whole body substrate oxidation during submaxim...
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Nine Short Workouts (AM+PM) p. Week Yield Extra Strength, Size and Performance Gains Compared to Volume Matched 3-Day Split, All Differences are Non-Significant, Though

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15 min in the AM, 15 in the PM = Win? For many of you that may sound laughable, but according to a recent study from the University   of Copenhagen  it is at least as effective as three "mammoth" workouts-sessions per week. What kind of trainee are you? Do you hit the gym thrice a week, spend two hours there and crawl out of the gymdoors totally exhausted? Yeah... Well that means you're not the fitness model guy, who trains twice a day for 15-20 minutes only and swears that this is the only way to do it? After all these questions you're probably asking yourself if the answers you gave in your mind were good or bad for ya? Right? Well, eventually, both forms of training can be equally effective. If we take a closer look at the non-significant study outcomes in a recent paper by scientists from the University of Copenhagen (Kilen. 2015), though body composition and strength may in fact benefit more if you train more frequently - even  if the total workout volume...
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