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CrossFit & Your Tendons | Cumulative & Continuous Cardio, One for Body Composition the Other for Health? | HIIT After Leg-Workout, not Catabolic? A Brief Research Update

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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 (hopefully) science news from the latest issue of the Scandinavian Journal of Medicine and Science in Sport that are of interest for you... and if it hasn't, check out the SuppVersity  Facebook News and subscribe to @SuppVersity on Twitter  and/or Instagram . If you don't periodize your training you're missing out on strength and size gains 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How to? Tapering 101 - Learn Ho...
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HIIT Sheds 25% Intra-Bellyfat in 32 Workouts - Despite T2DM & W/Out Dieting! Plus: Always 'Add Weights' When Dieting

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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, it is based on scientific evidence, though... evidence from a study in Diabetes & Metabolism  that tested the effects of a very manageable high-intensity interval training regimen (2 x 20 min per week) on abdominal fat mass in postmenopausal women with type 2 diabetes (Maillard. 2016).c Ok, I have to admit that's different from both, (a) the athletes in the second study that made it into today's SuppVersity short news (the one about maximal fat oxidation) and (b) the average SuppVersity  readers, but knowing the exact protocol, which is different from much (if not everything) y...
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Normal-Weight Women Lose >6kg Fat Mass in 6 Weeks With Three 15x60s HIIT Workouts/Week - Without Dieting

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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 and  Sport  of the  University of Sao Paulo in Brazil (Panissa. 2016), are gravitating rather towards training in the alleged ( but non-existing ) "fat burning" zone at an intensity of 70% of their individual HRmax. I guess, Panissa et al. knew that, because in their latest study they compared the effects of 6 weeks of high-intensity intermittent training (HIIT) to those of moderate intensity continuous exercise (MICT-control group) on body composition (skinfold measures), hunger and food intake. Read more about exercise-related studies at the SuppVersity Tri- or Multi-S...
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Carbohydrate Timing Boosts Training Effect: Cut Out Carbs After PM Glycogen Depleting HIT Workout ⇨ "Sleep Low" to Make Game-Changing Performance Gains in Only 3 Weeks

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You are no triathlete or coach? That doesn't mean that this study isn't of interest for you. The figurative "extra wind" this training strategy can give you is relevant for almost every athlete. In a recent study, scientists from the French National Institute of Sport  investigated the effect of a chronic dietary periodization strategy in a group of twenty-one highly-trained male triathletes. Previous studies, in which "train-low" strategies, during which athletes are deliberately carbohydrate restricted over certain periods of their training cycle, have reported robust a up-regulation of selected markers of training adaptation (increased whole body fat oxidation, increased activities of oxidative enzymes) compared to training with normal glycogen stores and high CHO availability, however, the subjects experienced at best disappointing performance increases. Learn more about building muscle and strength at www.suppversity.com Acutely Increased Hor...
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"Training in the Zone", Does it Work, After All? Middle-Aged Women Lose 8% Fat in 10 Weeks, Effortlessly. Plus: Weight Loss & Gain Patterns in African Americans

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Training in the fat burning zone works. But the claim that it was the best way to lose weight is certainly subject specific. Time for a brief overview of the latest research on obesity, it's health consequences and potential causes. I mean, you don't really believe that the result of a recent review in Nutrition Reviews is more than the sum of biased research that appears to hilariously suggest that "grain products are more protective than fruits and vegetables" (Fardet. 2014). We have heard that way too often and just like the claim that "dairy/milk products have a neutral effect on the risk of diet-related chronic diseases, while red/processed meats tend to increase the risk" (Fardet. 2014) we have not yet made any progress in out battle against obesity, type 2 diabetes, and various types of cardiovascular disease and cancer. It does not always have to be HIIT , ladies and gentlemen, trainers & trainees Never Train To Burn Calories! Tabat...
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