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Barbell Squats & Deadlifts for 0.5kg of Female Leg Mass in 4 Weeks, HIIT as HDL Booster, Accuracy of Calorie Counters on Ellipticals, Swedish Massage vs. DOMS & More

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Does the kcal-counter on your elliptical lie to you? Does HIIT boost HDL? Find the answers to these and other questions in this installment of the short news . It's March 2, 2015 and about time to review a bunch of recent exercise research papers. Papers dealing with rapid leg muscle gains in female trainees, the HDL-boosting effects of high intensity training, the "accuracy" of the calorie counters on your elliptical, the ability of massage therapy to ameliorate deep onset muscle soreness and more. All of the studies were conducted as part of masters thesis and/or PhD thesis and none of them has yet been published as full-text. Practically speaking, this means that I can't give you all  the intricate details, because I have to rely on the summary of the results in the corresponding abstracts. Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed ...
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Lower Energy Expenditure With Processed VS. Whole Foods

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Some of you may remember that long, long ago, people used to buy veggies, meat, rice, potatoes instead of ready-made chicken-risotto from the fridge. A recent study by Sadie et.al. ( Sadie. 2010 ) shows that this might have been less convenient, but certainly more healthy. The scientists investigated the effect of food processing on postprandial energy expenditure and found: Average energy expenditure for the WF [whole food] meal (137+/-14.1 kcal, 19.9% of meal energy) was significantly larger than for the PF [processed food] meal (73.1+/-10.2 kcal, 10.7% of meal energy). While the perceived satiety of the 18 participants was comparable, figure 1 shows that the energy expenditure after whole food consumption was not only more pronounced it also lasted much longer than the one following the consumption of processed foods. Figure 1: Postprandial increase in energy expenditure for whole foods (empty squares) and processed food (filled triangles) ( Sadie. 2010 ) No wonder people ...
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