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Women Have a Hard(er) Time Losing Body Fat W/ Exercise 'cause it Increases Their Appetite More Than Men's, Right?

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Is she going to binge after this body weight squat workout? Nah, don't worry... I've repeatedly written about studies that show that the Taubs'ian notion that "exercise is useless because it just makes you hungry" is bullsh*t. It is indeed useless to work out to burn calories, it is yet never useless to work out - even if fat loss, not health or longevity is your goal. What you should be aware of, though, is that there is a gender bias in the selecting of subjects in health sciences; and since the average subject in nutrition and exercise sciences is male and studies that have enough male and female subjects to identify relevant sex differences are rare, we don't really know if everything that has been "scientifically proven" can also be considered "scientifically proven" for female dieters and/or trainees. Learn more about the (often ;-) small but significant difference at the SuppVersity 1g PRO per 2g CHO + Circuit T. for Wome...
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First Dates - This is How They Work: Cliches, Prejudices & Scientifically Verified Dating Scripts

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Holding each other's hand is part of the dating scripts of both men and women. No, you did not enter the wrong URL - this is  the SuppVersity ! And yes, I know this does not sound like a SuppVersity topic, but let's be honest: a satisfactory love-life (spiritual and physical) is in as much part of a healthy lifestyle and as a healthy diet and a reasonable amount of exercise. Against that background I thought it's warranted to write an article about the Rules of Engagement and what men and women expect from a first date - and yes, I willingly admit I was sort of fed up with "diabesity", muscle and performance "gainz" and wanted to write about something else, today. The corresponding research is unfortunately already 5 years old, but I guess most of it is still valid (although there is no information about Facebook, Twitter and general smartphone use on the first date included - for me, personally, a total turnoff, by the way). That being said, the...
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Cardio & Strength Training in a Single Workout: "What Do I Do First?" Plus: Could the Answer Be Sex-Specific?

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"Men are different women, too..." We all know that, but can we still train together or will women have to do cardio first, while men would be better off starting out lifting weights? This is not the first and certainly not the last article on what should come first, if you actually have to or want to do endurance and resistance training in single workout session. Today's SuppVersity article is however the one on the study with the most detailed evaluation of the differential effects of "endurance vs. resistance training first" on the endocrine response, neuromuscular fatigue and power in men and women, I have seen in a while. The pertinent paper is titled "Acute Hormonal and Force Responses to Combined Strength and Endurance Loadings in Men and Women: The 'Order Effect'" and has been written by Ritva S. Taipale and Keijo Häkkinen from the Department of Biology of Physical Activity at the University of Jyväskylä in Finland (Taipale. 2013...
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Women Have a Much Harder Time Losing Body Fat Than Men, But Both Benefit From Doubling Their Protein Intake!

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Image 1: Looks good, tastes good, is good - and contrary to zinc , ingesting 2x the RDA will help you lose body fat, instead of setting you up for insulin resistance. Enough of useless ( ALA , zinc ) and useful ( glutamin ) supplements for at least 24h! Let's get back to what really counts: Training? No, not today,.. the other thing! The one, which is actually to be supplemented - your diet! Believe it or not - even after all those years, I am finding time and again that the food you put into your mouth has much more pronounced effects on the ways you look feel and perform than any of the countless useless and useful supplements. Accordingly and in response to the futile notion of "calories in vs. calories out" and the bomb-calorimeter representation of the human metabolism as a simple furnace, the past couple of years have seen an increasing public and (as of late) scientific interest in the effects varying macronutrient compositions will have on your ability to she...
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Strength Training Ain't For Women, One Set is Not Enough and Without a 100% Dialed in Diet Lifting Weights is Useless, Anyways - Really!?

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Image 1: Minimalist strength training for maximal results? In the long run even a one set strength circuit can elicit astonishing changes, if you train consistently, progressively, heavy and with picture perfect form (image Paramount Fitness ). Unconventional wisdom days at the SuppVersity : After yesterdays "news" (I hope it was not real news for the majority of you) about the superiority of high intensity interval over classic steady state cardio in at the lower end of the "fat burning zone", today's news is going to cause a couple of other set-in stone paradigms to totter: resistance training ain't for women low volume resistance training won't help you lose body fat resistance training requires a high protein diet to work The respective data comes from a recently published study by R. Washburn and his colleagues from the Center for Physical Activity and Weight Management at the University of Kansas and researchers from the Southern I...
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Man or Woman, Trunk or Leg Fat - Adding a Full Body Strength Workout to Your Aerobics Will Burn the Fat Off!

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Image 1: "Get up and move!" Doing cardio is better than doing nothing. In the end, aerobic training does yet rarely produce those changes in body composition most "dieters" have in mind, when they embark on their daily jogging regimen and combine those with the latest and greatest diet fad they read about in magazines or on the Internet. If these people just added a few strength workouts to the equations, though, their bodies would begin to change; and what's even more exciting, according to a soon to be published study from the Pamukkale University in Denizli, Turkey, they will do that in the absence of any dietary changes and in exactly those problem areas , men and women usually hate the most about themselves: The trunk, for men, and the legs, for women ( Sanal. 2012 ). "Dieting"? Why, if working out alone elicits favorable changes in body composition? The 92 healthy, yet sedentary and overweight men and women in the study were randomly as...
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45x More Testosterone Yet Identical Increase in Protein Synthesis: MPS Response to Exercise + 25g Whey in Men vs. Women Challenges Common Wisdom About Androgens

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Image 1: Is it not testosterone that makes the difference? It is an open secret that women are having a much harder time building muscle than men, and it is another instance of (bro-)scientific wisdom that the obvious lack of testosterone in female strength athletes would be the underlying reason. Right from Stuart M. Phillips lab at the Department of Kinesiology of the McMaster University in Hamilton, Ontario, Canada, comes a new study ( West. 2012 ) which puts yet another questionmark behind the anabolic prowess of testosterone (if you still believe that a transient increase in testosterone will help you build muscle, I suggest you read up on " The Big T " in the Intermittent Thoughts on Building Muscle ). Women are different, but it's not about protein synthesis In the recently conducted trial Daniel W.D. West, who has also been the lead author of the "Never Sip Your Whey" study , I covered back in November 2011, undertook another attempt to identif...
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