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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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Women Have a Hard(er) Time Losing Body Fat W/ Exercise 'cause it Increases Their Appetite More Than Men's, Right?

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Is she going to binge after this body weight squat workout? Nah, don't worry... I've repeatedly written about studies that show that the Taubs'ian notion that "exercise is useless because it just makes you hungry" is bullsh*t. It is indeed useless to work out to burn calories, it is yet never useless to work out - even if fat loss, not health or longevity is your goal. What you should be aware of, though, is that there is a gender bias in the selecting of subjects in health sciences; and since the average subject in nutrition and exercise sciences is male and studies that have enough male and female subjects to identify relevant sex differences are rare, we don't really know if everything that has been "scientifically proven" can also be considered "scientifically proven" for female dieters and/or trainees. Learn more about the (often ;-) small but significant difference at the SuppVersity 1g PRO per 2g CHO + Circuit T. for Wome...
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Caffeine, Exercise and Your Sleep: The Link Could be Sign. Different From What You Expect - Sleep Better W/ Caffeine?

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Coffee and exercise both effect sleep, but their effects don't simply add up. The study at hand does yet suggest that your preworkout coffee won't ruin your sleep. I have to admit, the following are not  results of peer-reviewed research, but with a 2x2 week design, participants being randomized to exercise (4 workouts per week) or be sedentary and to consume caffeine or placebo prior to exercise or rest, it looks methodologically complex, but sound and, more importantly, interesting enough to make it into the SuppVersity news ... I mean, it's about coffee ;-) With that being said, the scientists, who were hopefully less biased than I am, required their subjects to refrain from any extra regular physical activity and or coffee / caffeinated beverage consumption outside of the conditioning/treatment sessions, in which they didn't drink coffee, but 350-mL of Gatorade with or without a rel. low dose of 3mg/kg caffeine. You can learn more about coffee and caffeine...
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Fructose May Help Control Post-Exercise Cravings - Almost 30% Reduced Desire to Eat After 1h Low-Intensity "Cardio"

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About to go for a walk? Have fructose for breakfast to keep the hunger at bay. I know very well that fructose is the nutritional boogyman of the 21st century, but avoiding it altogether is about as unwarranted as consuming it by the pound is unhealthy. A recent study from the  Department of Health and Physical Education at the  Hong Kong Institute of Education  and the  Department of Sports Science and Physical Education  at the  Chinese University of Hong Kong  does now show a new, hitherto unknown, or at least under-appreciated effect of fructose: The ingestion of a fructose containing, albeit not fructose only (not tested, though) breakfast will significantly reduce the desire to eat that will usually rise sharply after a 60 minute bout of "cardio" training in form of walking at 50% of one's individual VO2max. Learn more about fructose at the SuppVersity Bad Fructose not so Bad, After All! Learn its Benefits. Fructose From Fruit is N...
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Losing Weight With Exercise (Only) - Chances That This Will Work are Excellent... if You are Young and Fat... and Lazy!

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Wouldn't it be great if  Taubes was right and you could sit your lazy flat-ass even flatter without having to worry to miss a chance of losing weight? The idea that you can lose weight only by working out (most people even think of " cardio ") is as hilarious as it is ingrained in the Western cultural believes. In fact, the fact that some studies indicate that overweight individuals end up losing weight when they are (often put) on an exercise regimen, however, does not mean that their workouts "pulled the trigger". Rather than that, their ability to lose weight is a consequence of an incomplete compensation of the extra-energy expenditure... and yes, I am talking about calories in vs. calories out here, because, in the end, the energy balance is  what counts - even if energy intake and output must not be seen as independent quantities ( learn more ). So, if exercise will only help you lose weight, if you don't fully compensate for the exercise induced...
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