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6x1 Min HIIT Before Lifting Shed Extra Fat, Don't Impair 'ur Gainz | Daily AM/PM Training = ZERO Gainz | Alcohol W/Out Acute Effect on Workout Recovery of Trained Women

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While alcohol doesn't impair the regeneration and doing HIIT before weights leaves women's gains unchanged while potentially boosting their fat loss, training twice a day, every day appears to be a good idea only for those who are afraid that they could become "too muscular". Not every study is worth being discussed at length in an article of its own. This is why I've come up with the "Short News" or "Research Updates" - articles like the one at hand in which I address 3-5 studies very briefly. Mostly to give you an idea of the results and make sure that you can say "Yo, I've read about that study, bro" at the gym, when someone tells you: "You know, man, there's that new study showing that alcohol does not exacerbate the inflammatory response to exercise, bro!" Ok, that was a joke. I hope your real reason to read the following elaborations is to make sure that the way you train is in line with what works accord...
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Free-Weights = 10.4kcal, Machines = 8.9 kcal, Incorporating Cardio in a Weight Training Circuit = 13 kcal/min Burned

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This article is not supposed to encourage the use of exercise as a means to eat more junk. After all a psychotherapeutic / psychiatric ward is the only place this form of exercise addiction is going to get you. Ok, let me briefly make one thing unmistakably clear: you should never  train to burn calories (even worse, to eat pizza and pie, because you "deserve it"). Good reasons to train are (a) to build muscle, (b) build strength, (c) improve your conditioning and (d) general health. It is likewise a good idea to (e) support your dieting efforts with strength and cardio training that is meant to increase the rate of fat/muscle loss. Yet even if you don't train to burn calories, it can be very useful in all these contexts to have at least an estimate of how much energy you're spending during the workouts. What for? Well, to know roughly how much more you'd had to eat to stay in an energy and how much more would be too much so that fat gain would be the inevit...
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Intermittent Fasting + Resistance Training: 1st 8-Wk Human Study to Provide Modest Evidence of Benefits During Cuts

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You have heard me argue based on theoretical considerations before that "intermittent fasting" is probably best used during cuts, not during "bulks" - the results of the study at hand, even though they may not show stat. sign. inter-group differences, support this suggestion. You will be surprised, but the latest article Tinsley et al. (2016) published in the  European Journal of Sport Science  is indeed the very first study to investigate the effects of time-restricted feeding (TRF) "on nutrient intake, body composition, and strength" when they are combined with a standardized resistance training regimen. That's too good to be true? Well, wait until you've learned more about the methodology and results, but it is indeed cool that someone finally studied the effects of what the majority of people think of if you talk about "intermittent fasting" (that's in contrast to scientists who often think of alternative day fasting when th...
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Double Your Muscle, Maximize Your Endurance Gains: Train in the PM, not the AM, and Do Your Cardio Before Weights

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Both, time and exercise order matter - at least when untrained subjects have trained for at least 12 weeks. The debate about whether you should (a) do cardio and weights together and (b) whether you shall do either or both in the AM or PM for maximal muscle anabolism is older than the SuppVersity  and has thus been addressed in many of the hitherto published approx. 2300 articles on suppversity.com. The reason you should still read today's article, however, is that the approach to the topic is a bit different than usual, so that the study, which certainly leaves much to be desired (more on that in the bottom line ), adds more practically relevant (which you cannot say about studies measuring the testosterone : cortisol ratio, for example) data. AM or PM, you got to make sure you slept / sleep enough & well before or after workouts Sunlight, Bluelight, Backlight and Your Clock Sunlight a La Carte: "Hack" Your Rhythm Breaking the Fast to Synchronize ...
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Study Quantifies Disadvantage of Doing Cardio & Weights on the Same Day: Your Fat Loss May Stall Completely

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Weight training on separate days!? In "bottom lines" of SuppVersity  articles you've repeatedly read that "in spite of the promising results of the study at hand, I would still suggest that you do your cardio and resistance training on separate days if that's possible". That's a conclusion nobody ever questioned - and that in spite of the fact that the effects of splitting strength (S) and endurance (E) training onto different days on body composition in the long term have not even been investigated, yet. The aim of a recent study by Eklund, et al. (2016) was thus the first to investigate possible differences in body fat and lean mass, blood lipid levels and physical fitness profile following 24 weeks of volume-equated different-day and same-session combined strength and endurance training in previously untrained healthy men and women. You can learn more about the optimal exercise order at the SuppVersity What's the Right Training 4 Y...
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