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Shed 25% Extra-Fat (1.6kg/12Wk) + Improve Glucose Levels by Adding 2.5h/Wk of Walking to Your/Clients' Fatloss Diet/s

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The amount and quality of food you eat determine how much weight you will lose, the quantity and quality of exercise controls how much of your weight loss is going to come from body fat. One of the biggest mistakes a coach can make is to overwhelm his clients with taxing workouts that ruin their already low "excitement" for getting off the couch altogether. I've previously discussed studies that show: especially in people who still have a ton of weight to lose intense workouts are not necessary to accelerate clients' weight loss and promote fat over lean mass loss. A recent study from the universities of Münster and Bonn (both in Germany) provides additional evidence in favor of the prowess of low-intensity exercise as a weight- and, more importantly, fat loss promoter. If you are more advanced or want to help advanced clients periodize their training! 30% More on the Big Three: Squat, DL, BP! Mix Things Up Periodically to Make Extra-Gains Linear vs...
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Visualization Boosts Strength Gains - 'Mental Effort' Boosts Biceps Strength Gains on Low Intensity Workout by 20%!

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The study setup looked sign. different. You will have heard or read about resistance training experts and bodybuilders alike bragging about "focus" and "visualization" being keys to maximal strength and muscle gains. Now, a recent study from the Capital University of Physical Education and Sports  in China, the Lerner Research Institute , the Kessler Foundation  and the  New Jersey Medical School  in the US provides what I would deem the first decently convincing evidence that "mental effort" is a previously overlooked counterpart to "physical effort" when it comes to strength training. As the authors point out, "[h]istorically, most strength training programs have emphasized that, for maximum strength gain, training should be conducted at load intensities that are at or near the maximum level and last long enough for all motor units/muscle fibers in a muscle or muscle group to be fully activated" (Jiang 2017). As a SuppVersity  r...
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Normal-Weight Women Lose >6kg Fat Mass in 6 Weeks With Three 15x60s HIIT Workouts/Week - Without Dieting

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I am still waiting for a study using only body weight exercises like squats, push ups, burpees and co as a HIIT regimen for weight or rather fat loss. While HIIT is gaining ground especially in male muscle heads, women like the twenty-three previously untrained women (28.43 ± 12.53 years), who participated in a recent study from the Department of Sport at the  School of Physical Education and  Sport  of the  University of Sao Paulo in Brazil (Panissa. 2016), are gravitating rather towards training in the alleged ( but non-existing ) "fat burning" zone at an intensity of 70% of their individual HRmax. I guess, Panissa et al. knew that, because in their latest study they compared the effects of 6 weeks of high-intensity intermittent training (HIIT) to those of moderate intensity continuous exercise (MICT-control group) on body composition (skinfold measures), hunger and food intake. Read more about exercise-related studies at the SuppVersity Tri- or Multi-S...
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To Fail or Not to Fail - 5x10 or 10x5? The Energetic Demand of Your Workouts Doesn't Depend on Workloads, Alone

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Image 1: PCr, ATP, whatever as long as there was energy left, Arnold kept pumping iron (pun intended ;-) "To fail or not to fail", this question is probably about as ancient as the hilarious idea to engage in physical activity that is not in one way or another directly related to one of our two most fundamental needs, survival and procreation. Researchers from the Physical Education Department at the Sport Sciences University of the Basque Country and the Department of Health Sciences at the University of Navarra in Spain have recently examined this question from a slightly different angle than most of the articles you have probably seen in and on the various muscle mags and bodybuilding related websites on the Internet. What Esteban M. Gorostiaga and his colleagues wanted to know was: Are There Significant Differences in Energy Metabolism When you Train to Failure? Or, put another way: Does it make a difference if you fail from a molecular energetic point of view...
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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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HIT the Cravings - Eat Less, Improve Your Health & Lose Weight: "Burning 350kcal" at >75% VO2-Max Improves Calorie Balance Doing it at 40% Just Makes You Hungry!

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Image 1: Even if the boys in the study at hand still ate "more calories than they expended", HIT would certainly slow their progress from the healthy kid in the left to the obese and more importantly unhealthy one on the right. Have you ever wondered why the Biggest Losers do survive their almost zero calorie diets? Well, a recent study from the France could well hold the answer ( Thivel. 2012 ): Their intense and often temporarily totally exhausting exercise regimen! "What? That insane cardio + whatever you may call that torture 12h/day ..." - I see you are surprised, because in essence most of the stuff they do appears to (and actually is) totally idiotic. I am however not growing tired of repeating that even taking the stairs easily turns into an high intensity exercise if you have to carry a 200lbs apron of fat from the ground- to say the third floor . If you don't believe it, do 50 lunges with 200lbs and tell me that this ain't "high intensit...
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HIT Your Satellite Cells to Increase Your Gains! Only High Intensity "Cardio" Exercise Will Fuel Your Satellite Cell Pool and Set You Up For Future Muscle Growth.

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Image 1: NO-mediated satellite cell recruitement ( Anderson. 2000 ) You have read it on the SuppVersity , you have heard about it on Carl Lanore's Super Human Radio and the BodyRX Show and those of you who have seen videos or pictures from the latest New York City Marathon, should actually have been able to infer it from the way the "finishers" looked like. Intensity not duration is what counts, when doing "cardio". Yet, as a very recent (7 days old) study shows ( Naito. 2011 ), High Intensity Training (HIT) will not only burn off your lovehandles, while keeping your muscles intact, it will also prime your musclefibers for future growth by increasing the number of satellite cells , the small dormant mononuclear progenitor cells that are sandwiched between the basement membrane and sarcolemma of the fibers of your muscle and are recruited, whenever your body feels that you could use a little more or have to replace some damaged muscle mass. While I wil...
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Tired of Being Obese? Walk Like a Bodybuilder! Study Confirms Effectivity of Incline Treadmill-Walking

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Are you obese or just generally concerned about your joint health? Forget jogging and ramp up your treadmill. According to the results of a study published in the latest issue of the Journal of the American College of Sports Medicine ( MSSE. 2011 ) slow walking on an incline produces a similar metabolic workload as running while concomitantly reducing loading rates on lower extremities: Metabolic rates were similar across trials and were moderate intensity (48.5-59.8% of VO2max). Walking slower uphill significantly reduced loading rates and lower extremity net muscle moments compared to faster level walking. Peak knee extension and adduction moments were reduced by ~ 19% and 26%, respectively, when subjects walked up a 6[degrees] incline at 0.75m/s vs. level walking at 1.50m/s. So, ramp up your incline and walk, but please do me a favor and do not hold on to the handle in front of you , like some of the overweight mamas at my gym do. This will not only reduce the work-intensity ...
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Light Intensity Training Strikes Back: LIT More Beneficial for the Obese

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In the ongoing debate on the optimal training intensity, it seemed that the advocates of shorter high intensity training and/or high intensity interval training were close to gaining the overhand. A new study in the J Endocrinol Invest. ( Lazza. 2010 ), on the other hand, confirmed conventional wisdom that percentual fat-loss is higher with low intensity exercise, i.e. 40% VO2Max (LI), than with training at high intensities, i.e. 70% of the VO2max (HI) threshold. The scientists had a group of twenty obese adolescents, aged 15-17 years (BMI: 37.5 kg/m2 ; 38.2 % fat mass) participate in a custom made exercise regime: Before starting (week 0, W0) and at the end of the weight-management period (week 3, W3), body composition was assessed by a multifrequency tetrapolar impedancemeter (BIA); basal metabolic rate (BMR), energy expenditure and substrate oxidation rate during exercise and post exercise recovery by indirect calorimetry. At W3, body mass and fat mass decreased significan...
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Arginine Supplementation For Endurance and Intensity

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A few days ago, my collegues from the Dutch version of Ergo-Log reported on an older study (Esporte. 2007) which showed improvements in strength in a group of subjects supplemented with 3g of arginine per day. Now, a more recent study by Bailey et al. (Bailey. 2010) investigated the effect of 6g arginine mixed in a beverage that was consumed 1 hour before the completion of "a series of 'step' moderate-intensity and severe-intensity exercise bouts". The scientists found that... Figure 1: Chemical structure of l-Arginine ( HMBD v2.5 ) Plasma [nitrite] was significantly greater following L-arginine consumption compared to placebo (ARG: 331 ± 198 vs. PLA: 159 ± 102 nM; P<0.05) and systolic blood pressure was significantly reduced (ARG: 123 ± 3 vs. PLA: 131 ± 5 mmHg; P<0.01). The steady-state VO2 during moderate-intensity exercise was reduced by 7% in the ARG condition (ARG: 1.48 ± 0.12 vs. PLA: 1.59 ± 0.14 L /min; P<0.05). During severe-intensity exercise,...
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