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BFR, Detraining Mass & Strength | Multiple Sets Multiply 'Ur EE | 1- vs. 2-Arm Kettle Bell Swings Rock the Core & More

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The # of hands you use to hold your KB while doing swings determines core muscle activity. With the publication of the latest issue of the The Journal of Strength & Conditioning Research (May 2016 - Volume 30 - Issue 5 | read it ), the time has come to do a training science update with data on the effects on blood flow restriction on strength and size gains during detraining, the energetic demands of single vs. multi-set training, the highly significant core muscle activity patterns with single- vs. two-arm kettlebell swings and a handful of auxilliary studies summarized in the bottom line... Sounds interesting? Well, then I don't want to keep you any longer. Let's see which insights said studies have to offer... You can use BFR powered detraining in your periodization schemes. 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 + Periodi...
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Can Vinegar Increase Resting Energy Expenditure? In Mice it can!

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Apple cider vinegar is sometimes recommended to improve digestion, all claims that it also helps with losing body weight have yet hitherto remained unsustainable. Now, the results of a recent study by Japanese scientists ( Hattori. 2010 ) suggests, that acetic acid, a main component of all types of vinegar increases resting energy expenditure in acetic acid treated mice: In this study, we investigated to determine whether a single oral administration of AcOH would increase EE in C57BL/6J mice treated with 1.5% AcOH. The AcOH treatment group had significantly higher oxygen consumption (VO 2 ), EE, and fat oxidation (FAT) than the water treatment group. Interestingly, this is only a follow-up study to previous investigations, in the course of which the same group of scientists found that acetic acid positively affects hyperglycemia, hyperlipidemia and hypertension, and that AcOH administration suppresses body fat mass and up-regulates the genes involved in fatty acid oxidation. So...
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No Effect of L-Carnitine on Fat Loss or Body Composition in Obese Women

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After last weeks "bad" news on L-Cartinine L-Tartrate the supplement industry, which is still promoting various kinds of l-carnitines as fat loss aids, just received another beating. In a double-blind randomized placebo study Villani et al. (Villani. 2010) investigated the effects of 8 weeks of 2g/day l-carnitine supplementation on body composition, resting energy expenditure (REE) and substrate utilization of 18 premenopausal  women walking @60-70% of their maximum heart rate 4x a week: Figure 1: Chemical structure of L-Carnitine (HMBD v2.5) For the subjects who completed the study (15 P, 13 L-C), no significant changes in mean total body mass (TBM), fat mass FM, and resting lipid utilization occurred over time, nor were there any significant differences between groups for any variable. Conversely REE increased significantly for all subjects, but no between group differences existed . Five of the L-C group experienced nausea or diarrhea and consequently did ...
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