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High Intensity Exercise & Decreased Post-Exercise Energy Expenditure? Why the Latest Study Results are No Reason To Stop Working Out or Return to the "Fat Burning Zone"

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Is HIT obesity incompatible? One thing appears to be sure - the purported post-workout increase in energy expenditure is reversed in the obese. You may remember the positive results of the 100 squats a day challenge from the SuppVersity news on Friday, right? If you do, you will probably also remember the red box in which I mentioned the ongoing debate that's revolving around the issue, whether or not regular bouts of vigorous physical activity can protect you from the detrimental effects of sitting around 8h+ per day (see " 100 Squats A Day Challenge "). While it may not really help us to answer the question whether "sporadic" activity is enough, a recently published study in the journal of the International Association for the Study of Pediatric Obesity certainly provides an interesting and novel angle on the debate. What happens after you've burned those extra calories? In a series of three experiments, a group of French researchers tried to el...
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Creatine a Proven Non-Anabolic! It's the Increase in Training Intensity that Will Give You the Hypertrophic Edge.

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Image 1: Still my creatine supplement of choice: plain creatine monohydrate You've been taking CreaMegaSuperBol (or whatever the name of the next "improved" creatine product may be), the fanciest new creatine product on the market, and despite spending 50 bucks still do not look like Phil Heath (not even like Jay Cutler ;-)? Well, you must be a creatine non-responder , then - no... Actually not! If there is someone to blame for the misery, it's certainly not your parents, who would be responsible for your "genetic disadvantage", you cannot even blame the supplement producer, because those guys also have to make a living. The one person you probably do not want, but have to blame is YOU! Take some responsibility for your gains! Now that I got your attention, let me give you a simple explanation of why you did not gain despite taking truckloads of creatine: you did not train hard enough! Although even the earliest studies on creatine back in the 1990s...
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Muscle Building Takes Time. Less in Newbies, Though: 9.6% More Muscle in 8 Weeks

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"Patience is a virtue!" Many bodybuilders and fitness enthusiasts have to learn this the hard way - even on drugs, muscles won't grow (hypertrophy) within days and visible gains in lean muscle mass will take years or month. Although the results of a recent study ( DeFreitas. 2011 ) done by scientists from the University of Oklahoma won't help to overcome the delay between training induced muscle stimulus and physiological hypertrophy response, the observations of DeFraitas et al. are nevertheless interesting. By the means of weekly testing the scientists wanted to determine the "precise time course of skeletal muscle hypertrophy" in response to 8 weeks on a specifically designed high intensity resistance training program in 25 healthy, sedentary men. The measured outcomes were whole muscle cross-sectional area (CSA) of the dominant thigh (via computer tomography) and isometric maximum voluntary contractions (MVC).  After only two training sessions (...
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