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AM Cardio for Fat Loss W/ 25g Casein vs. 25g Whey Isolate, 25 g Maltodextrin Preload, or Truly Fasted - What's "Best"?

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Don't believe a word when someone tells you that a new study would show that you can burn extra body fat if you consume a casein shake before your (by then no longer fasted) AM cardio workouts. While the scientific evidence doesn't seem to confirm the superiority of fasted AM cardio ( learn more ), there's no doubt that it can help you shed body fat if the energy you expend on treadmill ergometer, or rowing machine helps you sustain a >10% energy deficit over the next 24h. What is highly debated, though, is whether you got to take precautions in form of protein powders (or BCCAs) to protect your muscle from falling apart. A final answer to this question has yet to be found, but with the results of a recent study by Bradley T. Gieske and colleagues from the Lindenwood University  ( Gieske 2018 ), this ostensibly super-important question *rofl* may become redundant, anyway... Learn more about building muscle and strength while losing fat with www.suppversity...
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Fasted AM Cardio - No Measurable Physiological Benefits in Terms of Fat Loss & Body Composition, Meta-Analysis Says

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Rope skipping is an excellent choice for HIIT cardio training... albeit, just like for so many others, the effects of doing it fasted have never been investigated. It has been debated for decades and still, the Australian researchers Daniel Hackett and Amanda D. Hagstrom are the first to attempt to answer the question "whether training in fasted compared to fed states leads to greater weight loss and whether this practice results in beneficial or detrimental changes in body composition" (Hackett 2017) by the means of a systematic review and meta-analysis. How's that? Well, if I tell you that Hacket & Hagstrom found only five RCTs to be included in their analysis there's probably no longer a need to answer this question. Want to get stronger, bigger, faster and leaner? Periodize appropriately! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin ...
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Carbs Before Workout Won't Lock Your Ab Fat in its Stores | Plus: Wired for Laziness, Standing for Your Health and 'Cardio' Reversibly Promotes Microbial Diversity in Guts

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Spiking insulin w/ high GI carbs before a workout doesn't blunt the release of fat from the stores covering your abs. Whenever I hit on journals like the latest issue of Medicine in Sports Science , a publication by the American College of Sports Medicine . I contemplate using them as a resource for an installment of the short news - albeit only if more than one of the studies in said journals are actually worth talking about. For the November issue of Medicine in Sports Science , this was the case for four studies. First and foremost, probably Baur's experimental counterevidence to the hypothesis that the carbohydrate-induced surge in insulin would 'seal' your subcutaneous body fat stores. It may not be necessary to attack your ab-fat, but fasting does have a handful of benefits: Monthly 5-Day Fast Works "Lean Gains" Fast Works Habits Determine Effects of Fasting Protein Modified Fast 4 Health IF + Resistance Training = WIN ADF Bea...
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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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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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