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Unable to Lose Weight? Behavioral Change, Motivation to Exercise Intensely and Self-Monitoring are the Three Pillars of Short- and Long-Term Weight Loss Success

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Sustainable weight loss begins in your head and is furthered in the gym. In today's SuppVersity  article, I will summarize a handful of recent studies that may shed some light on the question why it is enough to look at that piece of pie to gain weight while others eat what they want without gaining weight, and why some are dieting like maniacs and still don't lose weight, while other lose weight easily whenever they deem it necessary. Probably the most important paper comes from Elizabeth Vaughan, and Craig A. Johnston from the  Baylor College of Medicine  in Boston (Vaughan. 2015). Their message is clear: Behavioral change will top weight loss as a goal in clinical practice if the goals are sustainable weight loss and significant health improvements. HIIT is an excellent way to shed both subcutaneous and visceral body fat! Never Train To Burn Calories! Tabata = 14.2kcal /min ≠ Fat Loss 30s Intervals + 2:1 Work/Rec. Making HIIT a Hit Part I/II ...
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Motivation Trumps Supplementation! Moderate, Starvation Free Weight Loss With Carnitine & Motivational Support

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What if one of those would be displayed prominently on every Snickers bar and other candy - would that be unethical? I must admit that I probably have a positive bias towards the latest study, Satoshi Odo, Koji Tanabe an Masamitsu Yamauchi who work for Lonza a company that describes itself as "a global leader in life sciences" and the Aichi Gakusen University in Japan have just published in the online Journal Food and Nutrition Sciences . Why? Well, it demonstrates the value of education, motivation and making people take responsibility for their own well-being. Something that's still largely unappreciated and maybe even feared by the medical orthodoxy and it's victims... ah, pardon me, "patients", of course. Words and wisdom trump pills and meal plans Actually the researchers did nothing we would not have seen in countless of studies before. They recruited 24 male subjects with an, in US terms, pretty low BMI of 25 - 28 kg/m² and a waist circumfe...
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Adelfo Cerame - Road to Wheelchair Championships: Don't Let Red Flags and Banana Skins Stop You!

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Image 1: I don't see that chair. I see an amazing physique, a great friend and an outstanding competitor! I have alway been looking up to Adelfo Cerame Jr. - ever since I first heard his voice on my friend Carl Lanore's radio show, Super Human Radio . "That's a true super human, this guy!" , that's what I thought; and this has not changed, now that we know each other for almost a year and I am calling him a friend. It has little to do with the fact that he is sitting in a wheelchair and "still competing" (so what?). In fact, I tend to forget that from time to time and am tempted to ask him why on earth he has no leg day in his weekly training regimen (I mean, come on no leg day ;-). No it's not that damn chair that amazes me. It is the way he is marching forward - constantly! Yeah, marching, not rolling! And that he almost stumbled last week and asked for help and reassurance to re-balance himself only heightened my respect for him.... but ...
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Adelfo Cerame - RtWC: 5 Tricks to Ignite Your Competitive Nature and Attain Things You Never Thought Possible

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Image 1: Hard to imagine, but this man was not born with outstanding abs and even believed it was "not in his genes" to attain a physique like this. I don't know if you have noticed, but our common friend Adelfo is stepping up his game. I can still remember when it took him a week to come up with an article which still needed way more than just some superficial editing. These days however, he is not only training and dieting harder than ever (and I am absolute certain, this time the judges won't be able to place him second!), he is also making himself a name as an author, both here, at the SuppVersity , as well as over at his sponsors' Myotropics Physique Magazine . His latest article on Confidence as the key to a "sexier you" is as much of a motivational slam-dunk, as today's installment of the Road to Wheelchair Nationals series , here at the SuppVersity. So, after you have internalized, or as Adelfo wrote "packed away the psychological w...
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The (Over-)Motivational Roots of Orthorexia, Overtraining & Co - Plus: Symptoms, Recovery Times & Scientific Questionnaire to Recognize Early Signs of Overtraining

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Image 1: Does not look motivated, right? This kitty just knows about the value of carefully planned laziness! Originally I had planned another article for today, but after Adelfo's somewhat unexpected "2nd place victory", I do not just want to go back to business as usual and thusly decided to take a brief look at what science has to say about winning, losing, motivation and getting back on track. And lo and behold loosing due to the obviously subjective decision of judges and the subsequent "discouragement", which, in psychological terms, could be subsumed under "non-self determined amotivation", is something that is significantly more prevalent in high performing athletes (Bulgarian title and medal holders in this particular study) than in the 2nd row of top athletes ( Chantal. 1996 ). When it comes to motivation "over-" can be worse than "under-" And while the Bulgarian athletes in the 1990s certainly had other "amot...
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Adelfo Cerame - Pre-Contest-Prep: Rest, Recovery and the Underestimated Value of Taking a Week Off.

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Image 1: If this is how you feel, than it is about time you take one week off from whatever routine you are on. It's only Thursday and I feel like I could use an extended weekend (luckily this will be one, with Monday being a holiday, here in Germany ;-), already. Some feel like it's life or work that is getting in their ways, for others its their hobbies, like blogging and training (that's me ;-), but, after all, if we are honest with ourselves, in almost all cases there is "no one" or "nothing" that really stands in our way, other than we, ourselves . I mean, oftentimes we are so busy with our everyday routines that we begin to feel to be externally controlled, although, in almost all cases, we are the ones who decide / believe that we must follow the exact same routine day in and day out. The results of this practice, in the best case, are boredom and discontent - in the worst case, however, our routines will burn us out and make us sick . Ade...
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Student Spotlight: Adelfo Cerame - A Terrible Accident Paved His Way to Competitive Bodybuilding

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Image 1: Adelfo Cerame in his job as a firefighter (backrgound) and as a competive bodybuilder at the 2011 Buckeye Classic, where he took an amazing 2nd place (foreground). His name is Adelfo Cerame Jr and he is a competitive natural wheelchair bodybuilder and physical culture enthusiast . Although he says of himself that he is just a regular guy that has a passion for fitness, nutrition, and the physical culture lifestyle, his willpower, toughness and absolute dedication made him succeed even after an accident that would probably have stopped the career of any other aspiring physical culturist in its tracks. It is thus more of an honor than a mere pleasure for me that he was not only willing to recount his story, some of you may already have heard of on Super Human Radio in the SuppVersity Student Spotlight , but that he will also be documenting his preparations for the upcoming Wheelchair Nationals in March '12 in a series of blogposts, images and videos on the SuppVers...
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The SuppVersity Student Spotlight: Duong Nguyen - Twelve Weeks of Intermittent Fasting Got Duong a Mind-Boggling, "Aesthetically Muscled" Physique

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Image 1: Duong at the beginning and  end of what is one of the most impressive 12-week transformations I've seen in quite some time: -31lbs on the scale; -4" off the waist and +0.5" chest circumference! Being a true science geek, I soak up complicated studies like a sponge, but even as a practicing scientist (from another research area, though) all that knowledge would not help me to avoid looking like Sponge Bob , if my interest in the application of abstract theories to real world scenarios was not at least as pronounced as my interest in the formulation of geeky hypothesis about biochemical processes in petri dishes. Consequently, I have always been fascinated by the logs and stories of real people (not nameless subjects in a study) posted across the various health- and fitness bulletin boards, blogs and personal homepages on the Internet and lately, as it happens, I spotted one such story I found so extraordinarily appealing that I decided to ask its author...
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