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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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Lose 11% Body Fat in 8 Weeks W/Out Dieting Efforts!? The 'Egg-Approach' to Low CHO Dieting Quintuples Fat Loss

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There are 1bn ways to prepare your eggs and the Internet is a rich source of recipes. You will probably remember the SuppVersity news about the pro-anabolic effects of eggs - whole eggs - from the other day. Now, "gainz" are nice, but as a recent study from the  University of Alabama at Birmingham  indicates (Goss 2017), they are also a highly useful diet food. In their recent experimental trial, Amy Miskimon Goss and colleagues investigated the effects of whole eggs, being consumed as part of a low carb diet on the diet-induced changes in body composition, body fat distribution and selected health parameters in aging men and women. Whole eggs are also an excellent source of dietary protein Yolk: Triglyceride & LDL ↓, HDL ↑ Eggs Boost Vit Uptake 3-4-fold Egg-o-logy - All About Eggs Egg is Healthier Than Oatmeal Eggs Contain Preformed Vit D 3 eggs/d = Doping for 'ur Heart For their randomized clinical trial, Goss et al. recruited 26 m...
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Coffee Never Disappoints: Myth that Habitual Consumption Reduces Caffeine's Acute Ergogenic Effects... Dispelled!?

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I must remind you, though, that performance benefits in one domain don't always transfer to another one. In other words: While the study seems to dispell the myth for classic endurance training, effects on activities where CNS activity is more important, like lifting, for example, may still be impaired w/ habitual intake. I guess even I have to confess that I may have propagated the myth that habitual caffeine consumers would not benefit to the same extent from pre-workout caffeine supplementation as caffeine naive individuals. What I know for a fact, though, is that I also mentioned in previous caffeine/coffee articles that the "jitters" caffeine-naive individuals may experience could ruin all the benefits of the often-heard of extra effect on the central nervous system (CNS). As de Souza Gonçalves et al. (2017) point out in their recent study, previous experimental efforts to determine "the relationship between habitual intake of caffeine and the effect of ca...
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Low Carb(-ing) Reduces Fat & Fast Food (10-20%) Cravings Plus 60% Less Hunger After Meals in Obese Men/Women

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You always crave the foods you must not eat, right? No, ... a recent study finds decreases in sweet and starch cravings in obese individuals on low-carb diets. If the calorie intake is standardized, low-carb dieting has no proven metabolic weight loss benefit compared to any other dietary weight loss intervention. In the real-world, as well as less tightly controlled studies in obese  individuals, however, they tend to outperform their American Heart Association inspired bogus low fat, low protein, high carbohydrate counterparts. The reason? No, still no "metabolic advantage": reduced hunger and food cravings and the subsequently increased adherence and reduced energy intake - an assumption that isn't proven, but at least supported by Colette Heimowitz' latest paper. A paper based on a study that was sponsored by Atkins Nutritionals and smells of bias, but a study that's in line with millions of N=1 reports on the internet. Would be interesting to compar...
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Three Surprising Revelations About the Energetic Costs of Weight Training | Effects of Intensity, Rest, Speed & More

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The patterns that emerge in Figure 1-3  already suggest that Crossfit gyms are the places where the average user will "leave the most calories" on the floor. Even regular circuit training programs burn ~10kcal/min (Gettman 1981). Graduate research from 2013 suggests that exhausting Crossfit workouts can burn as much as 20kcal/min (Babiash 2013). From previous SuppVerity  articles, you will remember that the number of calories the classic cardio equipment will tell you you'd burned during your last session often is completely off. You have also learned about a year ago that even the best fitness trackers have a margin of error of ~10% - and that's for walking, jogging or running, where it's really easy to estimate the energy requirements. And, assuming that you've been around for quite some time, you may remember that there's credible evidence that we systematically underestimate the energy expenditure of push-ups, pull-ups, burpees and other bodyweig...
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