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6-Week Adaptation to Minimalist Running Shoe Sign Boosts Running Economy, Doubles Improvements in 5k Time-Trial

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The study subjects were trained runners, results may differ for noobs. I openly admit that the focus of my SuppVersity articles has rarely been on endurance exercises like running. I am well aware, though, that many of you are participating in 10k and or marathon runs and will thus be interested in the results of a recent study in the  Journal of Science and Medicine in Sport  - a study that tried to get to the bottom of the ambiguous results on the performance enhancing effects of minimalist shoe wear, which appears to be divided into studies supporting its efficacy and papers reporting downright performance decrements when runners are transitioned from classic to lightweight minimalist shoes. If you are an endurance athlete, you have to learn more about bicarbonate at the SuppVersity Caffeine + Bicarb Make Champions Alkaline Diet = Ergogenic HIIT it Hard W/ NaCHO3 Avoiding Diarrhea W/ Bicarb Bicarb Doubles Anaer. Endurance Instant 14% HIIT Perf. B...
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Cardio Can BOOST Your Gains?! Do it Before Weights and be Rewarded With 28% Increased Fiber Size & VO2 Gains

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It may be important that the subjects cycled, because a recent review of the potential interference of cardio w/ strength training shows that cycling is the least likely to affect your gains (Murach. 2016). In previous articles  at the SuppVersity, I have written about the still ubiquitous concern that cardio training (or aerobic training, in general) could hamper your size and strength gains - a fear that is, unless you overdo it, unwarranted (learn more  about HIIT &  "regular" cardio  training). Now, a recent study from the  Mid Sweden University  shows that the opposite could be the case, i.e. that the hypertrophy response to exercise can actually be stimulated by combining resistance training not just with "cardio", but with "cardio" (=continuous cycling) and HIIT - at least if it's done not after , but before resistance training. Are you looking for muscle builders for the year 2016? Find inspiration in these articles: Tri- or M...
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Trying to Shed That Belly? Step Off the Treadmill and Grab Some Weights, Boys & Girls! 19x More Visceral, 1.5x Higher Subcutaneous Fat Loss W/ Resistance Training in Youths

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Specifically for teenagers it may be important to work out in both aerobic and anaerobic workouts. So, this would be another reason to favor the combined over the other regimen. You will probably have overheard the "knowledgeable" trainers at the gym tell their credulous clients, who just told them they "want to lose that belly fat", that the best thing they could do was to "stop spending that much time with weight training" and to do some more (steady state) cardio. Well, in general, there's nothing wrong about steady state cardio - in fact, many studies show that it is superior to resistance training when it comes to "merely" shedding body weight (in the obese). If "weight loss" is still everything you're aspiring, though, you are either new to the SuppVersity or another of the "headline skimmers" who happen to ask questions that are answered not just in the article, but actually in one of the red boxes... ah, I ...
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Energy Balance and Everyday Activity Explain Weight Loss Success / Failure W/ Exercise in Men, But Not in Women

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Bicycling to work is one of these "small things" that may make the difference between lean and obese. I know this is not what your friends will want to hear, but for 99.9% of them it's  not  their genes which are to blame for their inability to lose weight. It's much simpler than that: It's their inability or unwillingness to induce a large enough caloric deficit to force their bodies to tap into the fat stores. Don't get me wrong: It's obvious that genes, with their direct and indirect influence on one's basal energy requirements (think of being tall vs. being small, if nothing else), amount of muscle, and even ability to handle glucose and fats, will factor in here. In the end, however, it's everyone's knowledge about the dos and don'ts of dieting, effort and dietary adherence that will make the difference. That's no news for you? I think the results of a recent study from the University of Kansas Medical Center and the Texas T...
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It Doesn't Have to be an Exhaustive Workout - Increasing Physical Activity Just as Effective as Strength, Endurance or Combined Exercise to Lose Fat and Build Muscle

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Taking the stairs instead of the elevator, using the bike instead of the car and other means to increase your regular daily physical activity are just as effective as three workouts per week for you or overweight clients who cut their energy intake to lose body weight. What's the reasons your clients' and friends' exercise efforts fail? They are too ambitious. The all-or-nothing approach combined with the expectation that the belly they've build over decades will fade away in weeks is a combination that programs them to fail. Against that background, the results of a recent study from the Technical University of Madrid  are extremely important. After all, the scientists were able to show that a mere increase in daily physical activity is as effective in boosting obese subjects weight loss efforts as "serious" exercise. The aim of the study was simple: To compare the effects of different physical activity programs, in combination with a hypocaloric diet, ...
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