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Every-Other-Day 'Fasting' in Trained Athletes: Effects Range from Fat Loss to Significant Performance Enhancement

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ADF -esque diet strategy w/ dieting vs. fasting works for "athletes", too. Intermittent fasting in its various incarnation (aka "lean gains" = 6/18, "every-other-day", "2-3 weekly fasting days, etc.) are getting more and more popular and science shows: # Fasting is probably not just a fad. In fact, the number of RCTs to confirm beneficial effects on body composition, inflammation, heart and brain health, etc. increases by the day. The latest addition to the accumulating research has just been published in the Journal of the ISSN ; although, technically speaking it is rather an alternate days dieting regimen with a comparatively mild deficit of 33%. In their paper, Victoria Pons et al. ( 2018 ) aimed to "evaluate the effects of every-other-day feeding CR interventions on the body composition and physical performance parameters (during maximal exercise tests) of well-trained athletes" (Pons 2018). Learn more about fasting at the Sup...
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Women in Their 30s who 'Hit the Weights' While Dieting Get Toned = 2lbs of Fat Loss for Each 1lbs of Muscle They Gain

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Shape's "fat loss" variety of the FITT workout still focuses on cardio. This article is about a paper by Miller et al. (2017) that is going to be published in one of the next issues of the International Journal of Sport Nutrition and Exercise Metabolism . The study itself is thus clearly 'news'. What's not news, however, is the message that women benefit (just as much if not more) from lifting weights while dieting as men. Unfortunately, the message is rarely heard and often ignored. Obviously, the lure of the calorie counters on the treadmills and crosstrainers of this world is too strong for the average diet-willing female human being to resist trampling along on the crosstrainer to burn 500kcal and thus afford/make good for "that pizza" (" Never Train to Burn Calories "). When it comes to toning, men and women are not different, but in other areas they are! 1g PRO per 2g CHO + Circuit T. for Women? Is the Optimal Exercis...
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Meta-Analysis: Dieting Reduces Food, Fat, Sugar, Starch & Junk-Food Cravings | In Whom? Why? Is it Diet Dependent?

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Believe it or not - At least after some time, a severely energy restricted diet will reduce your cravings for donuts, pizza, pasta, and even chocolate statistically significantly - the questions from the headline do yet remain: Who benefits? What's the mechanism? And do the effects depend on your diet / its macros? If you browse blogs and read e-books, you will read highly popular claims like "Dieting is useless, it just makes you hungry. If you want to lose weight, you got to stop eating carbs and reduce insulin." Those claims are popular because they entail the (unwarranted) claim that you could lose weight without cutting back on your energy intake. WRONG! Fortunately, more and more people seem to understand that. One thing that will still be hard for them to swallow is the conclusion of the latest meta-analysis that addresses the ubiquitous claim that "calorie restriction may increase food cravings" (Kahathuduwa 2017), would thus ruin all your weight l...
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Healthier, Fitter & Leaner After 12-Day McDonalds Challenge Thanks to HIIT? Plus: TRX®, Fitness ↗ Fatness ↘ in Women

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Short news: Sprinting & TRX  "Have you already burned off that burger you had for lunch today?" If that's a question you're asking yourself regularly, you are at a high risk of misinterpreting a recent study by Christian Duval et al. (2017) as a license to eat how much you want, whatever you want, whenever you want. Unfortunately, a 12-week study in which young, healthy subjects were allowed to consume only three more or less energy-adequate meals is not representative of the futile "if you eat more/worse, just exercise more"-approach to diet and exercise. Apropos exercise, if you're still looking for the right exercise to get or stay fit and healthy, TRX training, the suspension training bodyweight exercise that has purportedly been developed by/for US Navy Seals seems to actually live up to some of its promises of developing strength, balance, flexibility and core stability - overall fitness (VO2max) improvements are yet probably its greatest...
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