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Science & Research

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 read the executive summary, where you can get the key "take away" points from the study in about 30 seconds flat!)

Note: For up-to-the-minute science briefs, also be sure to visit the science and research forum


The "Afterburn Effect" And Fat Loss: Research Reveals New Facts About Calories Burned After High Intensity Interval Training The "Afterburn Effect" And Fat Loss: Research Reveals New Facts About Calories Burned After High Intensity Interval Training
By Tom Venuto
"Increase your metabolism for hours after a workout is over!" That's a common claim for high intensity interval cardio and it's why a lot of people abandoned steady state cardio for sprints. However, ongoing research has cast new light on the intervals versus steady state debate and how it affects fat loss, revealing that many people are doing the wrong cardio for the wrong reasons... keep reading

"Bombshell" Study on Sprint Interval Training Reveals How To Get The Same Health And Fitness Benefits In 80% Less Time "Bombshell" Study on Sprint Interval Training Reveals How To Get The Same Health And Fitness Benefits In 80% Less Time
By Tom Venuto
Get the same health and fitness benefits with one-fifth of the exercise volume and time commitment? If I made that claim, you would probably think I'd turned into one of those late-night infomercial salesmen... except... the cardio workout which does that is exactly what a new study from a prestigious university just discovered... keep reading

Wearable Fitness Trackers And Weight Loss: Can They Really Backfire And Make You Fatter? Wearable Fitness Trackers And Weight Loss: Can They Really Backfire And Make You Fatter?
By Tom Venuto
Wearable fitness trackers are selling by the millions - from fit bits to smartwatches... but did a new study really say that these devices can undermine weight loss, or even make you fatter? If you use step counters or fitness trackers, especially the calories burned feature, this could be the most important fitness information you've read all year... keep reading

Can You Gain Muscle Training With Light Weights and High Reps? Research Says Yes, And Explains How Can You Gain Muscle Training With Light Weights and High Reps? Research Says Yes, And Explains How
By Tom Venuto
Can you gain muscle training with light weights and high reps (like 25 or 30 reps)? Until now, most people, including scientists, would have said, "no way." Surprisingly, new research says the answer is yes, and the science behind it is fascinating... keep reading

New Evidence That Cardio And Strength Training Do Mix After All (If You Do These 3 Things) New Evidence That Cardio And Strength Training Do Mix After All (If You Do These 3 Things)
By Tom Venuto
Many people worry that doing too much cardio will interfere with strength and muscle gains, and there may be some truth to this if you go really overboard with the cardio. However, research reveals that if you structure your training schedule a certain way and follow 3 simple guidelines, cardio and weights together can actually give you even better results than lifting alone... keep reading

Does Going Gluten-Free Enhance Athletic Performance? Does Going Gluten-Free Enhance Athletic Performance?
By Tom Venuto
Certain people must avoid gluten because they have celiac disease, but many non-celiacs now believe gluten is unhealthy because gluten free has become such a huge mainstream craze. Some athletes even believe going gluten free enhances performance. Now the very first study on athletes and gluten reveals the facts... keep reading

A New Model for Practical and Effective Interval Training: All-Out Sprints vs Hard Intervals (The 10 X 1 HIIT Method) A New Model for Practical and Effective Interval Training: All-Out Sprints vs Hard Intervals (The 10 X 1 HIIT Method)
By Tom Venuto
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 recent study has tested a protocol for HIIT that produces impressive results in a short period of time without the need for all-out exertion… keep reading

The Effect of Very High Protein Diets on Health And Body Fat The Effect of Very High Protein Diets on Health And Body Fat
By Tom Venuto
Many athletes, weight lifters and bodybuilders consume far more protein than research guidelines suggest because they believe it helps considering how hard they train. Critics worry that excess protein will only turn into body fat and even cause health problems. New research has uncovered some interesting facts about the real effects of very high protein diets keep reading

Are Sit Ups A "Bad" Ab Exercise That Will Wreck Your Lower Back? What New Research Says Are Sit Ups A "Bad" Ab Exercise That Will Wreck Your Lower Back? What New Research Says
By Tom Venuto
There's now even more evidence that low back injury is a risk if you do sit ups the way most people do them, and alarmingly, the "bad way" is the way sit ups are instructed for fitness tests including in the U.S. Army. A new study takes a closer look at the effects using EMG analysis... keep reading

New Research Reveals How Most People Are Even Worse At Guesstimating Calories Burned Than Calories Consumed New Research Reveals How Most People Are Even Worse At Guesstimating Calories Burned Than Calories Consumed
By Tom Venuto
Weight loss researchers have known for years that most people under-estimate how many calories they eat and over-estimate how many calories they burn, which could cause slower weight loss than you'd expect, or even a total plateau. A new study from York University found that it could be worse than we thought, and provides fresh insights about the problem and what you should do about it... keep reading

Can You Target Different Parts of the Hamstring Muscles With Different Exercises? Can You Target Different Parts of the Hamstring Muscles With Different Exercises?
By Tom Venuto
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. keep reading

Protein Needs For Energy-Restricted Resistance-Trained Athletes Protein Needs For Energy-Restricted Resistance-Trained Athletes
By Tom Venuto
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... keep reading

New Understandings About Adult Protein Needs: How The Traditional Dietary Guidelines Fall Short New Understandings About Adult Protein Needs: How The Traditional Dietary Guidelines Fall Short
By Tom Venuto
Many traditional nutritionists and doctors still say that eating more than the government's dietary guidelines for protein is wasteful, expensive and even unhealthy. Emerging research says the opposite: The current dietary guidelines are archaic and fall short through error and omission. If you're training, dieting or aging(!), you may need to re-think protein.... keep reading

Aerobic vs Resistance Training: Which is Better For Weight Loss (And Why the Duke Study Got The Answer Wrong) Aerobic vs Resistance Training: Which is Better For Weight Loss (And Why the Duke Study Got The Answer Wrong)
By Tom Venuto
The recent Duke University study comparing aerobic versus weight training to see which is better for weight loss was one of the most publicized studies of the year. Unfortunately, (for your body), the researchers missed the mark when they concluded that "Aerobic exercise trumps resistance training for weight and fat loss" ... Click here to discover why and see what the top trainers in the world really say is the ultimate way to burn fat the fastest... keep reading

How To Predict Your Fat Loss Future: Research Reveals The Keys To Weight Loss and Weight Loss Maintenance Success How To Predict Your Fat Loss Future: Research Reveals The Keys To Weight Loss and Weight Loss Maintenance Success
By Tom Venuto
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 keep reading

Fructose Alarmism Silenced Again Fructose Alarmism Silenced Again
By Tom Venuto
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... keep reading

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