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Shed 25% Extra-Fat (1.6kg/12Wk) + Improve Glucose Levels by Adding 2.5h/Wk of Walking to Your/Clients' Fatloss Diet/s

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The amount and quality of food you eat determine how much weight you will lose, the quantity and quality of exercise controls how much of your weight loss is going to come from body fat. One of the biggest mistakes a coach can make is to overwhelm his clients with taxing workouts that ruin their already low "excitement" for getting off the couch altogether. I've previously discussed studies that show: especially in people who still have a ton of weight to lose intense workouts are not necessary to accelerate clients' weight loss and promote fat over lean mass loss. A recent study from the universities of Münster and Bonn (both in Germany) provides additional evidence in favor of the prowess of low-intensity exercise as a weight- and, more importantly, fat loss promoter. If you are more advanced or want to help advanced clients periodize their training! 30% More on the Big Three: Squat, DL, BP! Mix Things Up Periodically to Make Extra-Gains Linear vs...
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DIT: Four Fat-Burning Facts About the Effects of Calories, Macros + Meal Timing on the Thermogenic Effects of Foods

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A dream has come true: You can burn more calories by eating more... unfortunately, the so-called "diet-induced thermogenesis" does not fully compensate the increased energy intake - you cannot eat yourself slim as "unfair" as some people think this was. You all will have read that: eating a high protein meal first thing in the AM kickstarts your metabolic engine. But do you also know that this "kick" is worth - in terms of calories, for example? Do you know how the mix of carbohydrates, fats and proteins will affect your diet-induced thermogenesis? Can you tell if calories matter and whether the meal size and speed at which you consume a given meal will matter? Well, today's SuppVersity  article will not be able to answer all of these questions in a "once and for all" fashion, but being based on the latest systematic review by Quatela et al. (2016), it will still give you a good overview of the individual effects of differing energy int...
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Is the "Fat Kid" Doomed to Stay Fat Forever? What's the Role of Physical Activity Within a Window of Opportunity?

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How large is the impact of not being active on childhood, adolescent and adult obesity. Plus: Are there critical time periods in gestation, infancy childhood and adolescence? You may have heard the claim that "fat cells form during childhood and puberty and stay forever" before, right? Well, if that's the case it would be logical to assume that our childhood may be a critical developmental windows in which we have the time-limited opportunity to shape or help shape our own or our kids body composition for the rest of our or their lives. Scientists from Mater Health Services South Brisbane,  the University College of London,  and the  Griffith University  have now reviewed the relatively scarce experimental and abundant observational pertinent research in order to examine "the role of physical activity during periods of risk to reduce the probability of obesity onset and maintenance in adulthood" (Street. 2015). Reduced obese individuals and other things...
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Metabolic Damage, Energy Intake & the Human "Energy Thermostat" - An Update Based on Recent Studies

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You may argue that it is unfair, but there's no way to negate that people who have been sign. overweight once are at a high risk of ending up with a reduced metabolic rate when they've achieved the same weight and body comp. as people who have never been obese. You will probably have heard of, maybe even experienced the nasty reduction in basal energy expenditure that occurs during and often persists after energy restricted diets. In today's SuppVersity article, I will briefly summarize the results of a couple of recent studies that may yield new insights into a phenomenon some people call "metabolic damage". Now, "metabolic damage", or as I prefer to call it, the diet-induced (semi-)permanent down-regulation of our basal energy expenditure wouldn't be a problem if our appetite would decrease to the same degree. Unfortunately, there's a disconnect between appetite and energy expenditure of which a recent study from the University of Leeds ...
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