Burn The Fat Science And Research Reviews Page
Welcome to the science and research reviews page! For those of you with inquisitive minds who don't just want to know what works, but also why something works, from a scientific perspective, and for those of you who find yourself often saying, "Show me the proof," you will want to visit this page often.
The Burn The Fat Inner Circle Science & Research column will feature both recent and older research that examines the mechanisms behind fat loss and muscle growth and explains why we do the things we do to get lean, healthy and muscular, from a scientific point of view.
It's a Burn The Fat maxim and philosphy that results are what counts and you must always get feedback and pay attention to what your body is telling you and pay attention to what other successful people are doing. However, one of the most powerful ways to make sense of the huge volumes of exercise and nutrition literature available today and to make good decisions is to look at "what the real world results say" AND "what the science says," not one or the other. Right here on this web page, you can find out what the science says.
Before writing any review, we will always obtain and thorougly review the full-text paper for every study. We will then post the study abstract, our "Burn The Fat Research Discussion" and the key "take-home" tips to help you translate research into real life. (By the way, if you're ever in a hurry, just scroll to the bottom of the page, where you can get the key "take away" points from the study in about 20 seconds flat!)
Note: For up-to-the-minute science briefs, also be sure to visit the science and research forum
Can You Target Different Parts of the Hamstring Muscles With Different Exercises?
Bodybuilders have believed for years that using a variety of exercises is important for achieving complete development of every muscle group. However, the idea that you can target specific portions of one muscle group by using different exercises is controversial and has even been called a myth by many trainers and strength coaches. Emerging research suggests that in the case of leg training, you can in fact, target specific portions of the muscle if you know which exercises to choose.
Protein Needs For Energy-Restricted Resistance-Trained Athletes
New research has revealed some astonishing facts about protein needs... People who are dieting in a calorie deficit while lifting weights need significantly more protein, especially people who are already lean. If you fail to understand how much protein you need when you're losing weight, you could end up losing muscle and tanking your anabolic hormones instead. Read the latest research in today's science review...
How To Predict Your Fat Loss Future: Research Reveals The Keys To Weight Loss and Weight Loss Maintenance Success
A group of obesity researchers from the UK have done something remarkable... they have have found a way to predict your fat loss future... after reviewing 152 studies on prediction of weight loss and weight loss maintenance, they compiled a list of "psychological and behavior change elements" which correlate with weight loss success or failure... although they admit that there are problems in predicting your success, all you have to do is run down this 18 point punch list and you'll have a darn good idea what your fat loss future holds
Fructose Alarmism Silenced Again
The "fructose is evil" debate just keeps on going and going and going, not just in the low carb world, not just among health and medical professionals who are concerned with problems like metabolic syndrome, but even in the bodybuilding and physique world where competitors still debate about whether you should cut out the fruit before a contest, under the assumption that "fructose gets converted to fat." Research is constantly taken out of context and misinterpreted, which perpetuates the fructose alarmism, but a closer look at the science, like this new study, sheds light on the truth...
Why Cardio Doesn't Work For Some People, Part 2: A NEAT Explanation
Exercise is an important part of any fat loss program because it helps you increase your total number of calories burned and easily achieve the calorie deficit you need to burn fat. However, some studies have paradoxically shown that adding exercise on top of diet doesn't increase weight loss much more than the diet alone. That prompted some people to say, "don't bother with exercise - just diet." That's bad advice and a new study from the University of Queensland found a NEAT explanation why...
A New Model for Practical and Effective Interval Training: All-Out Sprints vs Hard Intervals
High intensity interval training (HIIT), has become immensely popular in the last decade. HIIT involves alternating brief bursts of very high intensity exercise (work intervals) with brief segments of lower intensity exercise (recovery intervals). One problem with some types of HIIT is that they call for extremely intense bursts - literally all out sprints - that are not practical for everyone, and possibly not even safe for some individuals. A new study out of McMaster University has tested a protocol for HIIT that produces impressive results in a short period of time without the need for all-out exertion…...
Should You Throw Away Your Accu-Measure? Home Body Fat Devices Tested and Ranked
What are the most and least accurate body fat testing methods that you can do at home without spending a lot of money? A new study from the University of New Mexico compares the most popular body fat devices with some surprising results. Read on to see which body fat testing methods are the least and most accurate and how they compare to the high tech gold standard methods used in an exercise physiology lab...
Food Combining Diets vs Mixed Diets For Weight Loss: What the Research Says
Should you eat carbs and fat together or will that combination get stored more easily as fat? Does food combining help improve digestion and increase weight loss? Is it just as important to know which foods to eat together and which to separate as it is to know how many calories to eat? These are just some of the questions brought up by proponents of "food combining" diets, some of whom are charismatic speakers or even popular celebrities. The scientific research however, gives you the real story that the gurus and book authors won't...
Science & Research: Low Carb Diets vs. Very Low Carb (Ketogenic) Diets
Zero-carb or very low carb dieters take notice: Based on a well designed new study, researchers at Arizona State University say there's no difference in results between low carb diets and ketogenic very low carb diets, and no metabolic advantage of ketosis. However, there are some negative side effects of ketosis... therefore, the researchers say, "The use of ketogenic diets for weight loss is not warranted..."
The Science of Lat Pulldowns: Does a Wider Grip Build a Wider Back?
Everyone knows that wide grip lat pulldowns develop a wider back than close grip lat pulldowns, right? Not so fast! Recent electro- myograph (EMG) research on different grip orientations and grip widths has revealed some very interesting discoveries about how to train your lats most effectively. See what the research really says about the best way to do lat pulldowns and which way should be avoided
What The New "Low Carb" Study REALLY Says
A news media feeding frenzy erupted earlier this week when a new diet study broke in the New England Journal of Medicine (NEJM) on Thursday, July 17th. Almost all the reporters got it wrong, wrong WRONG! So did most of the gloating low carb forumites and bloggers. Come to think of, almost everyone interpreted this study wrong. Some valuable insights came out of this study, but almost everyone missed them because they were too busy believing what the news said or defending their own cherished belief systems...
Out of Sight, Out of Reach, Out of Mind:
How Food Proximity and Visibility Can Keep You Thin Or Make You Fat
What really makes you eat more than you need? At the Food and Brand Laboratory of Cornell University, Dr Brian Wansink has been conducting fascinating experiments to find the answer. We know that how much you eat is influenced by taste, mood, stress, social pressure, and role models. Dr. Wansink hypothesized that having foods close by and in plain sight could also lead you to eat more, and do it mindlessly. The results of his study will astonish you! Read Tom Venuto's review of the experiment and watch Dr. Wansink's Video...
The New Rules of Cutting Calories: What is the "Real" Ideal Calorie Deficit?
How far should you cut your calories to lose fat safely at the maximum rate? How large of a deficit is necessary? What is the lowest safe level of caloric intake? Why do some people lose a lot of weight on very low calorie diets, apparently without problems? Recent research has shed some new light on the subject, so it's worth revisiting "the optimal calorie deficit" including that old advice about "cutting 500 calories a day to lose a pound per week, cutting 1000 calories a day to lose two pounds per week, etc"... like other things in nutrition, you are about to learn that once size (calorie deficit) does not fit all!
Why cardio doesn't work for some people… New study uncovers the answer!
"Exercise is not effective for weight loss." "Cardio is a waste of time." "You must be cardio-resistant." "Aerobics makes you fat." What do these four statements, each one made by prominent book authors, scientists or personal trainers, have in common? Aside from the fact that they're all flat-out wrong, they are all alike because they completely miss or ignore the real reason why aerobics or cardio doesn't work for some people… A new study from the University of Leeds in the UK has found a definitive answer...