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Up Your Coffee Intake & The Temperature of Your Baths to Get in Shape; Up Your Mood W/ Self-Paced Aerobics; Up Your Vitamin D in Time; Up Both Fat & Sugar For Diabesity

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Ice cold baths are retarded. A cosy hot tub and a cup of coffee make a way better peak conditioning strategy. +38% that's the SuppVersity Figure of the Week and it is the fat liberating advantage of the ingestion of 3mg/kg caffeine (in water) before sitting for 30 min in a hot bath (42°C; up to the navel) - yeah, you read me right:  The latest study from the Graduate School at the Department of Health Care of the Soonchunhyang University in the Republic of Korea is about the thermogenic effects of HOT ( not cold) baths. Even in the absence of additional caffeine ingestion the latter increases the amount of circulating free fatty acids by 52% (80% with caffeine) with the ~200-300mg of caffeine before the bath it almost doubles the amount of free fatty acids and increases the circulating leptin levels by 28% (vs. 5.6% w/out caffeine). Whether the significantly more pronounced reduction in waist circumference (8.9mm vs 6.7mm) Tae-Wook Kim & Jeong-Beom Lee observed in t...
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Exercise Round-Up: HIIT Prevents Angina; Stretching Reduces IGF-1 & Strength Gains; Cardio + Weights Lower TNF-Alpha; Protein Doesn't Works W/ Glucose Depletion; Polarization More Effective Than Threshold Training

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That's (hopefully) not the way you want to "kick off" your year 2013, is it? So keep the booze at bay and party away, tonight ;-) There are three things of which I would hope that they are on the top ranks in the things you are planning to do in 2013. And aside from proposing to your girlfriend, becoming a parent, graduating from whatever you are currently studying and keeping or, in the unfortunate case you don't have one, getting a job no other goals should be ranked in this must to in 2013 category: Work out, eat health and sleep deep and sufficiently. Against that background today's exercise round-up, which comprises all the few newsworthy papers that have been published during or shortly before the holiday season can actually be regarded as a means of orientation as far as practical realization of your best intentions for 2013 are concerned. HIIT in the evening will keeps the heart attack away (Morikowa. 2012) -- Having a mild angina (coronary spas...
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Before, After or In-Between? Study Puts Another '?' Behind the Widely Accepted 'Cardio After Weights' Paradigm.

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Image 1 (rippedfitness.com): As of late everyone picks on gals who believe they would get bulky, when they train with weights... I wonder, when people finally start picking on big, but chubby guys who still try to justify their laziness with the "conditioning work induces muscle loss" myth, when they are guzzling their sugary weight gainers. I know that I am probably one of the few people with a bias towards lifting weight and high intensity interval training who does not discard the merits of steady state aerobics (LISS) as a third pillar of the exercise part of physical culture. In that I am however well aware that we all have only so much time to spare for exercise - although I believe each and everyone of us would be able to carve out another hour everyday, if we just streamlined our schedules and threw out some useless Internet surfing or TV watching, but this is another issue... it may thus be necessary or at least desirable for many of us, if we could combine stren...
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Reduced Exertion High Intensity Training - A Minimalist 2x20s HIIT Protocol For The Male Convenience Generation.

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Image 1: Looks like humans are not the only lazy creatures, in these days of unhealthy convenience. Laziness, it seems, is utterly human. If you look around, these days, it appears as if we were genetically programmed to be bone idle . And, from an evolutionary perspective, we may actually be. After all, moving around, hunting and gathering was an obligatory part of our lives in 99% of the human history. It was thus only consistent that our genes would tell us to sit down at the fireplace and relax, once we had found enough to eat on a given day... (un-)fortunately things have changed since those early days. Not only have we moved out of our caves, we have also found ways to radically reverse the ratio of activity to inactivity in our lives. "Convenience" is the buzzword of the modern western civilization and the obesity epidemic is its unwanted consequence. A consequence, which is yet by no means inevitable. After all, we all know that getting our behinds off our cou...
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Endurance Athletes Bath in Cortisol: Dose-Dependent Elevations in Hair Cortisol of Triathletes and Runners.

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Image 1: There are two types of endurance exercise - the one that is healthy for obese diabetics and the one that chronically stresses and, in the worst case, eventually kills healthy but overambitious hobby athletes; the photo shows a collapsed runner at the 2007 London Marathon, where 22 of his comrades died (source thisislondon.co.uk ) In view of the fact, that the series of blogposts on High Intensity Interval Training (HIIT) I made in the course of the last weeks were pretty popular, I thought it may also be of interest that there are interesting new results on the effects of resistance training which goes beyond the common "we took 12 obese sedentary post-menopausal women and had them ride a stationary bike for 45min three times a week" approaches , as well. One of these studies happens to come from a group of German scientists from the Universities of Dresden, Marburg and Hamburg ( Kirschbaum. 2011 ); and the results underline my previous comments on the differe...
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