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Three Surprising Revelations About the Energetic Costs of Weight Training | Effects of Intensity, Rest, Speed & More

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The patterns that emerge in Figure 1-3  already suggest that Crossfit gyms are the places where the average user will "leave the most calories" on the floor. Even regular circuit training programs burn ~10kcal/min (Gettman 1981). Graduate research from 2013 suggests that exhausting Crossfit workouts can burn as much as 20kcal/min (Babiash 2013). From previous SuppVerity  articles, you will remember that the number of calories the classic cardio equipment will tell you you'd burned during your last session often is completely off. You have also learned about a year ago that even the best fitness trackers have a margin of error of ~10% - and that's for walking, jogging or running, where it's really easy to estimate the energy requirements. And, assuming that you've been around for quite some time, you may remember that there's credible evidence that we systematically underestimate the energy expenditure of push-ups, pull-ups, burpees and other bodyweig...
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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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Disappointing Results in 28-Day Creatine + β-Alanine Study: No Performance Benefits, No Muscle Gain, No Fat Loss, No Increase in Phosphocreatine & Carnosine in 32 Women

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Let's take a closer look at the study and find how it was possible that two proven ergogenics "failed". Creatine and beta-alanine belong to the few "proven ergogenics", but according to the latest study from the University of Pittsburg , the Texas Christian University , the University of Wisconsin – La Crosse and the Texas A&M University they are not as effective as some of us may think. Specifically the effects of beta-alanine which was tested in what you may call its "comfort zone", i.e. a graded exercise test on the cycle ergometer for VO2peak with lactate threshold determination, and multiple Wingate anaerobic capacity tests. And still, the overall results of the study is that there a "no consistent additive benefits of BA [beta alanine] and CRE [creatine] supplementation in recreationally active women. If you are using creatine already try adding bicarbonate as extra-cellular pH-buffer The Hazards of Acidosis Build Bigger ...
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Don't Want to Sacrifice Your Strength on the Altar of Cardio Training? Creatine Monohydrate to the Rescue! Differential Effects on HIIT / Steady State, Legs / Chest

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Women can use creatine, too ;-) It's not too long ago that I'd stuck to the word "creatine" in the headline of today's SuppVersity article. In view of the fact that four years after the publication of Ralf Jäger's study on the in efficiency of all super-innovative novel forms of creatine in 2011 people obviously have forgotten that the only ones who benefits from any of these "advanced" creatines are patent holders and supplement producers, I thought it may be a good idea to make sure nobody abuses this article to pimp his patented "super creatine" ;-) And in case you are worried about the alleged instability of creatine, just take it with some baking soda ( learn more ). Now that we've done away with the "advanced creatine" lies, we can get to the actual news... or, well, actually it's not really surprising that Vítor de Salles Painelli and his colleagues from the University of Sao Paulo (hi Lucio ;-) end the abstr...
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More HMB Free Acid Science: Now It's Also Good For High Intensity Interval Training (HIIT) Says the Latest Sponsored Trial W/Out Calcium HMB Control in Young Men & Women

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I still believe HMB is better suited for HIIT full body workouts than for cycling or running - regardless of whether it's the calcium or free acid form, by the way. It should be obvious that it was the Journal of the International Society of Sports Nutrition , where I hit onto a very recent study by Edward H Robinson et al. (2014), a study the purpose of which it was to examine the effect of β-hydroxy-β-methylbutyric free acid (HMBFA) and cycle ergometry HIIT on maximal oxygen consumption (VO2peak), ventilatory threshold (VT), respiratory compensation point (RCP) and time to exhaustion in college-aged men and women." (Robinson. 2014). That's not just quite a mouthful, and - this is where it becomes interesting - nothing that has not previously been studied in a comparable scenario with regular HMB (we will get back to why this is a problem in the conclusion). You can learn more about HMB at the SuppVersity HMB + Over- reaching = WIN HMB, ATP, Gylcogen H...
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