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Do We Systematically Underestimate the Energetic Costs of Push-Ups, Pull Ups, Squats & Co? Study Says Anaerobic Exercises Burn 2x More Energy Than Previously Thought

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If we go by the data from the Verzina study, push-ups and pull-ups burn 50% and 62% more energy than we previously thought they would. Against that back- ground it's no wonder that participants in the Smith study ( more ), I wrote about pre- viously got from 16% to 8% body fat. "Do We Systematically Underestimate the Energy Expenditure During Anaerobic Activities?", that's not just the question the headline of today's SuppVersity article eventually implies, it is also an essential question with a potentially consequential answer I came up with, when I read a recent paper by scientists from the Department of Exercise and Wellness at the Arizona State University (Vezina. 2014). The said paper presents an examination of the differences between two methods of estimating energy expenditure in resistance training activities and concludes that (a) "the methods we use to calculate the EE of anaerobic activities significantly affects EE estimates" and (b)...
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News Quickie: Running in Polluted Air Ramps Up Immune Defenses ✰ Retinol (Vitamin A) Protects Against Memory Decline ✰ Mean Penis Size (5.57") Not Race or Age Specific

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In this quickie things that don't belong still find together ;-) If it had not been much too long, I would probably have called today's SuppVersity article "Things You Want and Things You Don't Want to Know". I mean, chances that one of you is among the 45% of men who wanted their "best part" to be larger are high and I bet that many of these men won't really care that Janet Lever, David A. Frederick and Letitia Anne Peplau also found that 85% of the women were happy with the penis size of their male partners (Lever. 2006). That's not really what you want to hear? I see, you didn't really want to hear that!? Ok, let's not forget (all puns intended that there are other news in this quickie, as well. So, let's see what else we've got: SuppVersity suggested read: "Child- hood Asthma: Children Born to Mothers Who Consume Semi-Skimmed Milk 8% More Likely, Kids of Whole Milk Drinking Mothers 15% Less Likely to Develop ...
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Carnitine Shoot-Out: L-Carnitine, Acetylcarnitine, Propionyl- Carnitine - Which One Has the Highest Bioavailability? Plus: 2g LCAR Contain More Carnitine Than 2g ALCAR or PLCAR

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What if we don't know what's most bioavailable? Does it really matter? After years of being labeled as the supplemental non-starter #1, carnitine is got back on the radar of the average and extraordinary gymrat. The reasons are obvious - at least if you read the following SuppVersity articles: "Carnitine Wards Off Fat Gain by Increasing Fatty Acid Oxidation and Total Energy Expenditure" | more , "Carnitine as Repartitioning Agent?" | more , "L-Carnitine Increase Expression of Genes Implicated in Fatty Acid Oxidation, Glucose & Lipid Metabolism" | more . There have been quite a few impressive studies on the benefits of carnitine, lately, and their publication attracted a significant amount of attention in the bodybuilding, health and fitness community. The question that remains, though, is: Which of the various forms of carnitine works best? Basically that's also what a group of scientists from the University (Hospital) Bern had in ...
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Want to Become a Mass Monster W/Out Training for Years? Move Into a Hyperbaric Oxygen Chamber! Plus: HBO Could be Useful for Ulcer, Stroke and Cancer Treatment, As Well.

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HBO > T = ? | too good to be true? Hyperbole - you got me! I know, I have done it again. Without training and - even more importantly - proper nutrition you're certainly not going to be a a "mass monster". This is a particularly good thing for the ladies out there, 'cause it means that you can benefit from the recovery advantage a couple of days in a hyperbaric environment have to offer without running the risk of getting "bulky" *rofl*... ok, enough of the kiddin' around. Let's take a look at what today's SuppVersity article is really about! Actually I wasn't too far off with the "mass monster". I mean, as a SuppVersity reader you know that skeletal muscle hypertrophy, i.e. the expansion of existing muscle cells is limited by a natural cap to the size of the myonuclear domains, i.e. the muscle area / volume one of the myriad of cell kernels (=nuclei) in your muscles can manage. The only solution to grow beyond these ...
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Sex, Drugs and... Exercise? Caffeine, Alcohol, Marihuana and Nicotine - Do All Our Favorite Addictions Clash With Being Healthy, Lean and Athletic?

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The only truly ergogenic addiction is a SuppVersity addiction ;-) I am not sure if you remember my detailed elaborations on the effects of sexual intercourse on exercise performance from May 30, 2012 [see "Will Sex Before a Competition Hamper Your Performance?" | more] , but if you don't I'd suggest you start out with this SuppVersity Classic before you devote yourself to Rock'n'Roll by reading up on that in my article "Acoustic Gear" [ read more ] and return here for the missing third part of the triumvirate: Drugs! Drug #1: Caffeine - From your coffee mug to the doping list I am actually 100% confident that 99% of you have already trained "on drugs". Most of you probably do it regularly. Either with caffeine, about which Tony Chou reported in a 1992 paper that it is consumed on a daily basis by ~90% of the adult population (Chou. 1992). With average amounts of "only" 200 mg or 2.4 mg/kg/day (about 2 cups of coffee). ...
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True or False: Having Your Pasta 'Al Dente' Reduces The Postprandial Glucose Surge. Plus: Do Spaghetti Really Produce a 50% Lower Glycemic Response Than Macaroni?

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Is Pasta OK, if it's al dente? Sounds legit, right? How legit does it sound, if I tell you that pasta is ok, anyway? I am pretty sure you've heard some self-proclaimed expert state: "You know why the Italians ain't fat, although they eat tons of pasta all day, bro? I can tell, ya! It's 'cause they eat them al dente... that means "for the teeth", bro - you know?" I guess you don't mind if I discard the subsequent excursion into Italian cuisine, do I? No? Fine! Bro or not: The reasoning behind the recommendation to eat your pasta "al dente" [=cooked so as to be firm but not hard] doesn't sound that flawed, does it? I mean, aside from the fact that I have to say that the Italians are not as lean as you Americans apparently believe (31.8 % are overweight and 8.9 % are obese) it sounds legit that the hard pasta will take longer to digest. This would (or should I write "should?") reduce its GI and that in turn should h...
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Nutrition News Quicky: ⤹ Energy Reduction & Metabolic Parameters ⤹ "Macrobiotic Ma-Pi 2" = Diabetes Diet 2.0? Plus: Remember You're Eating Foods, Not Figures

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Review suggests: On the SAD American diet only energy restriction saves the average Joes & Janes form diabesity. Have you ever wondered what actually happens to your body, when you start dieting? I mean on a molecular / signalling protein level? If so, today's "Nutrition News Quicky" is for you, because one of the two studies this quicky is dealing with talks about just that: The type and onset of changes and the realization that Mr. & Mrs. Average Joe on their standard Western diets will gain weight, if they don't subscribe to life-long energy restriction. If you don't like that, it appears as if the "Macrobiotic Ma-Pi 2 Diet" could be a solution - or is this just too good to be true? Energy Restriction & Metabolic Parameters With all the hoopla about macronutrient composition, timing, etc. and the realization that the calories in vs. calories out equation is not as simplistic as most dieticians still want to have it, the word ...
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