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Losing Weight Doesn't Have to Ruin Your Metabolism: No Unexpected Reduction in Energy Expenditure With Sane Weight Loss. Plus: 9 Simple Rules Every Dieter Must Follow

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Weight loss is easy, but doing it fast and without losing muscle is - as of now - more of an art than a science. In the past weeks I have received a couple of questions which revolved around the notion of diet and exercise induced metabolic shutdown. Although I'd hope that I did answer all your questions more or less to your personal satisfaction, I hope that taking the publication of two very recent papers as an incentive to write a whole article about this complex topic will spare me future lengthy elaborations on what exactly happens, when an obese, overweight or lean person reduces his body weight. ➲ Fast forward to the 9 simple rules if you're in a hurry Before we are going to take a look at the ahead-of-press publication of a related review in the Journal of the International Society of Sports Nutrition, though, I want to briefly envoke the results a group of researchers from the Christian Albrechts University in Kiel presents in their latest paper in the America...
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Citrulline = The Dieter's Amino Acid? Citrulline Maintains Muscle Protein Synthesis & Strength Endurance During Caloric Deficits Better Than Leucine!?

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Can citrulline supplementation prevent you from hitting a catabolic wall, when you are dieting? And is it more potent than leucine? You have been told "leucine is the most anabolic amino acid known to man", by the guy at your local GNC, the bros in the gym and the "experts" on the board. And yeah, in a way, they all are "right", but the surprising negative effects of HMB supplementation on the muscle catabolism during overtraining ( read more ) should have reminded you that this does not imply that it will also protect your muscles against muscle breakdown and/or have similar "anabolic" effects on a diet. Dieting is a major change in the metabolic stage and another stage means a different cast, among whom citrulline could turn out to be the new star... at least if we trust the results of a recent rodent study. Different metabolic stage - new stars on the scene In their most recent paper Ventura et al. describe the results of a rodents...
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A Bomb Calorimeter You Are Not! And That's Why Even the "Adjusted" Energy Values on Food Labels Are 5% Off

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How productive are you? A couple of you will probably remember the SuppVersity news from ~1 year ago in which I discussed the revelation that nuts (pistachios and almonds) effectively deliver much less energy (-25%) than the "label" or databases on the Internet will tell you. In other words, while these healthy snacks are still extremely calorie dense, our bodies are not exactly as well equipped as a bomb calorimeter to use that energy.... "bomb calorimeter"? That reminds me of a study I read about a week ago and remembered, today, when I was thinking about writing an article on a topic that is not the 10214124x study on how aerobic exercise is good for elderly obese diabetics, or how extract XYZ from whatever TCM medicine ameliorates the weight gain in obese rodents. The study, I was thinking of was conducted at the Department of Nutrition and Dietetics , VU University Medical Centre in Amsterdam (Wierdsma. 2013) and with it investigating the practically h...
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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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