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HIIT Science Update 08/17: HIIT & the CNS, HIIT & Cortisol, HIIT, Diabetes, PWO Milk & Exercise (Non-)Responders

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You don't have to run/sprint or cycle, plyometrics, kettlebells, etc. there are dozens of ways to "HIIT it". Taken on their own, the following studies would probably not have made the SuppVersity  cut. They would have been in the Facebook News  (I hope you have already subscribed), but they would not have gotten their own article. Together, however, I thought it may be a good idea to pack all of them into a "research update" on high-intensity interval training aka HIIT.  An update that yields insights into the effects of HIIT on the central nervous system, shows that classic "cardio", but not HIIT messes with cortisol to an extent that diminishes its health benefits, and highlights that and why HIIT is an anti-diabetes tool for almost everyone. You can learn more about HIIT at the SuppVersity The Optimal HIIT Program for Your Individual Goals Tabata = 14.2kcal /min ≠ Fat Loss, Dietin' Necessary 30s Intervals + 2:1 Work/Rec. - Is T...
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Three Surprising Revelations About the Energetic Costs of Weight Training | Effects of Intensity, Rest, Speed & More

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The patterns that emerge in Figure 1-3  already suggest that Crossfit gyms are the places where the average user will "leave the most calories" on the floor. Even regular circuit training programs burn ~10kcal/min (Gettman 1981). Graduate research from 2013 suggests that exhausting Crossfit workouts can burn as much as 20kcal/min (Babiash 2013). From previous SuppVerity  articles, you will remember that the number of calories the classic cardio equipment will tell you you'd burned during your last session often is completely off. You have also learned about a year ago that even the best fitness trackers have a margin of error of ~10% - and that's for walking, jogging or running, where it's really easy to estimate the energy requirements. And, assuming that you've been around for quite some time, you may remember that there's credible evidence that we systematically underestimate the energy expenditure of push-ups, pull-ups, burpees and other bodyweig...
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True or False? Muscle Damage From Workouts Can Impair Skeletal Muscle Glucose Uptake and Insulin Sensitivity

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I have to admit, I cannot answer the question about the effects of muscle damage on glycemia once and for all, but for the average workout, it's probably irrelevant and the overall effect beneficial. While I have to admit that I do not know in which of the roughly 2300 published articles I have referred to the studies by Asp et al. (1995), I do  know that a new study from the  Tatung Institute of Technology and the  Department of Sports Sciences at the University of Taipei  (Ho 2016) shows that the experimentally verified reduction in GLUT-4 expression in isolated human skeletal muscle cells probably  lacks practical relevance. The reason that I write "probably", is that we do now have one study that suggests beneficial (Ho 2016) and one that found detrimental effects (Asp 1995) - and a couple of reasons why neither of the studies is fully convincing. One important determinant of your 24h insulin levels is your meal frequency : Grazin' Bad For the Ob...
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26% Body Fat, Zero Lean Mass Loss W/ HIIT + 3x500mg Green Tea Supp in 10Wks | Is EGCG Liver-Toxic?

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Lean, not skinny: In the long run HIIT + GTE could take you there, but there's one caveat... at least w/ the green tea. The social networks are full of women complaining that they are not losing fat. If you ask them what they have tried to ignite body fat loss, the answer usually is: reduced energy, fat/carb intakes and, if any sport at all, endless cardio sessions... now, while studies show that this approach to fat loss works, it's (a) mostly the caloric deficit that determines the loss of body weight and (b) is often accompanied by significant lean mass losses. An attractive alternative would be (i) not having to diet, (ii) not having to do endless cardio sessions and (iii) having a fat loss supplement that actually works. Looking for more cutting edge exercise and supplementation science? Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 High Protein, Body Comp & X | ISSN'15 #3 Keto Diet ...
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Synergistic vs. Antagonistic Supersetting - Is One a Better Fat Burner? Rather NOT, Data From New Study Shows

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Superset or not? The research question here is a different one... I have to admit. I've recommended super setting during fat loss phases before, too. It simply appears too logical to assume that with the decreased rest times you'd burn more energy and - as you, as a SuppVersity  reader know - it's your energy deficit that determines your weight loss. Unfortunately, a recent study from Brazil has recently disillusioned me within less than one second - the title was enough: "Supersets do not change energy expenditure during strength training sessions in physically active individuals" (Brentano. 2016)... until I realized that it fooled me to believe that we were talking about a comparison of super setting to super setting... synergistic and non-synergistic that is. No matter how you train. You must  periodize appropriately to maximize your gains! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodiz...
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