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Work Out 'Till You Drop: After 1h+ of Intense Exercise or an Energy Equivalent of >800kcal Leptin Begins to Plummet!

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Image 1: Losing consciousness is very different from losing body fat and while the former may require "burning" more than 800kcal, the latter does not. Sometimes you read an abstract like that by Mahmoud Hesar Koushki et al. and think "Hmm... that sucks!" Then, you come to think about it and realize "Yeah! That really sucks!" And the thing that sucks in this particular case is the message studies like that are sending out to the public, when they end on statements like " Rising the energy costs of the exercise through increasing the exercise duration, can be one of the factors affecting negative energy balance, leading to positive changes in leptin concentrations. " (Hesar Koushki. 2012). What's good for your obese neighbor... ... must not be good for you! I know, I am repeating myself here, but in view of the fact that my voice obviously has not been heard in Iran, as of yet, I will repeat my novel mantra as often as it takes for pe...
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"80-85% 1RM, 6-10 Reps"? Changes in Muscle Fiber-Type in Response to Classic, Super Slow and Light Training Confirm "Old School Training" Rules and Will Always Prevail!

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Image 1: If you don't want to be strong and look good naked, you better not train like "old school" like Arnold, Franco Columbu (img), Dave Draper, Frank Zane & Co. Although, I do assume that you just dropped everything, went home from work early, or simply did not leave the house at all to be able to listen to my appearance on Carl Lanore's Super Human Radio , yesterday, I know that sometimes more important things (whatever that may be) get into one's way and will thusly give you a second chance, today (click here to download the podcast )... well, so far for the humorous part of this post. Assuming that by now, you did listen to the podcast you should remember that I promised to have something about exercise and strength training in the news, today. And as Carl will probably assert, Super Humans usually stick to their promises, although - and I did mention that yesterday, as well - the number of significant studies, i.e. studies that do not involve ...
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Adelfo Cerame - Road to The Wheelchair Nationals '12: Are You Only Lifting Weights or Already Building Muscle?

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Image 1: If you asked yourself how much "damage" the reintroduction of fruits and starchy carbs has done to Adelfo's physique, I guess that this picture that was taken on Tuesday, this week will suffice for an answer... or do you see any fat-gain? I don't not even the dreaded water in the lower abs has returned. When people ask me for training advice - be that at the gym, on the SuppVersity Facebook wall or directly on my facebooky, ah... I mean fancy new " timeline ", my first question usually is: "What is your training goal?" If the answer doesn't come like a shot, I already know where things are at sixes and sevens. More often than not the simple reason people's training sucks is because they either don't have a goal or are unwilling to prioritize one over the other. Training is there for a purpose it is no purpose in and out of itself! And for those of you who are aspiring to build a physique like Adelfo, this purpose will be...
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Adelfo Cerame - Road to The Wheelchair Nationals '12: The 5x5 of (Re-)Programming Your Workout Routine to Make Continuous Progress.

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Image 1: The "roadmap" on Adelfo's back (left) may not yet be as detailed as the one of Phil Heath (right). The one in his head, however is probably as, if not more elaborate than the one of the reigning Mr. Olympia. As a (hopefully) regular reader of the SuppVersity, I assume that going to the gym for you has become more than a annoying duty - more than something you are doing just because you fear that otherwise you would start looking like the 68.3% majority of Americans you are either overweight or obese (data according to CDC )... as I pointed out in the " Programing Success " part of the Intermittent Thoughts a, if not the major determinant of your dietary (and training) success is that "healthy eating" (and I am not talking about the "whole grains approach" here ;-) and smart , not excessive, training becomes a part of your lifestyle , an appreciated cornerstone of your daily routine. For Adelfo, "our man" at the 2012 W...
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