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Eccentric Cycling Doubles Fat Loss: 24 Obese Teens Lose -3.4kg ('-10%') Body Fat in 12-Wk W/Out Dieting Efforts

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This is how ecc. cycling works + it also happens to show the bike used in the study! Eccentric cycling? How does it even work? I admit that I was asking myself the very same thing when I hit on Valérie Julian's ( 2018 ) latest paper... until I found the video on the right and realized: it's just a modern day torture machine. A torture machine that doubled the urgently needed fat loss in 24 obese adolescents, though, and hence probably is worth considering - not only, but also because the benefits of eccentric endurance training on fat mass "remain underexplored" ( Julian 2018 ). Are you looking for muscle builders ? Find inspiration in these articles: Are Drop-Sets a Sign. Growth Promoter? 1, 2, or 5 sets per Exercise? What's "best" for You? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Study Indicates Cut the Volume Make the Gains! As the auth...
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Bicarbonate + Beta-Alanine Supplementation, HIT Exercise Performance and Energy Substrates in 71 Trained Cyclists

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If there's one take-home message from the study at hand, it is: While both SB& BA work, it depends on the sport/exercise test if the effects will be significant. If you've been following my articles at the  SuppVersity  for some time, you will know that I have covered beta-alanine and sodium bicarbonate , two of the few ergogenic supplements for which we have enough evidence to assume that they actually work, extensively in the past. You will yet also remember that the synergistic effects you'd expect to see when you combine intra- (beta alanine) and extra-cellular (sodium bicarbonate) H+ buffers didn't show in every pertinent study in the  SuppVersity  archive. Danaher, et al. (2014) , for example, found no effect of combining both during performance test with fixed intensity and volume, while  Tobias et al. (2013) , whose study tested upper body performance and didn't limit either intensity or volume, did - it almost doubled the total work th...
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Maximizing Training-Induced Cellular Adaptation: Training Low, Carb Cycling, Altitude & Hypoxia Training for Athletes

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The mitochondria are the cell-constituents where the most relevant aspects of (endurance-)exercise-induced adaptations take place, and hence the main, but not the only target of the strategies highlighted in these assorted "cliff notes". Usually, I am not a fan of writing about review papers (without attached meta-analysis) but in view of popular demand, I am going to give it a try and provide you with the "cliff notes" on the latest review of the theoretical background and practical implications of training with a goal the authors of the paper call "Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle ( Hawley 2018 ). Cliff notes, if you will on surpassing "barriers to [human] performance" - including the 2h mark for a marathon. High-protein diets are for endurance athletes too... if they're higher in carbs than in protein ;-) Practical Protein Oxidation 101 5x More Than the FDA Allows! More Protein ≠ More Sa...
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Post-Workout Bicarbonate (NaHCO3) Buffers Performance Decline on 2nd Bout of Exhaustive Exercise by 62%!

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AM/PM cyclists rejoice: Bicarbonate is going to get you back into the saddle. It sounds only logical that the provision of 0.3g/kg of sodium bicarbonate after a bout of cycling to full exhaustion would increase the blood pH of nine healthy, active males significantly. That it would also boost their performance on a second incremental exercise test, though, was not necessarily to be expected - irrespective of the evidence that pre-exercise ingestion of the same amount of NaHCO3 was consistently found to increase athletic performance during high-intensity exercise of short duration (1-10 min | Carr 2011). Exactly that, however, is what scientists from the "Department of Sport and Physical Activity" at the Edge Hill University and the "Department of Life Sciences" at the University of Derby  (Gough 2017). You can learn more about bicarbonate and pH-buffers at the SuppVersity Caffeine + Bicarb Make Champions Alkaline Diet = Ergogenic HIIT it Hard W/ ...
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