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Tim's Thursday 3

3 things I have learned from the past week that I found interesting and potentially helpful for you!


The information that I share with this series will come from scientific articles and research.


Just because the below information will be from scientific research, that does not mean it is 100% true or a fact.


Research helps us come up with better questions and more possible answers to questions about health, fitness, and nutrition.


That being said, the summaries below are from my interpretation of the article and their findings.


I know you have busy lives, so I will do my best to get right to the most important parts.


Let's dive in.


Number 1: is bulking overrated?

Source: Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness; https://doi.org/10.21203/rs.3.rs-3184470/v1


Summary: skin fold measurements used to measure body fat % of adults with at least 1 year of training, increased after an 8 week period of a moderate and high caloric surplus.


In this research, the team did find some muscles increased in size, but that was likely due to the training program that the team used, rather than the caloric surplus.


What this means: focus on the training when you want to put on muscle without gaining body fat. Focus on finding the right training volume, intensity, and eat enough to fuel your workouts and recovery.


Number 2: What is the best method to lose weight?

Source: Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials; https://doi.org/10.1016/j.advnut.2023.04.001


Summary: in adults between 55 and 70, the most successful weight loss strategy was the combination of caloric restriction and resistance training and moderate to high protein.

What this means: if you are trying to lose weight, your best bet is to find the style of eating you can create a consistent caloric deficit with. And combine that with protein and resistance training to maintain and grow your muscles.

My suggestion for you is to find the eating style you can fit easily into your routine to start out with. Aim to get 2-4 days of resistance training per week.

And remember, there really isn't a best way. There is only the best way that works best for you!


Number 3: strength training and endocrine adaptations

Source: Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength-trained and untrained men; 10.1007/s00421-003-0833-3

Summary: hormones like testosterone, growth hormone, and cortisol are important factors regarding strength and muscle development.

What this means: the way we workout and train can lead to changes beyond just our body weight, muscle size, and or strength levels. But other systems as well.

Our endocrine system adapts like our muscles. Our endocrine system adjusts to meet different training intensities and volumes so that they can help support muscle and strength gains.

This helps to provide insight into how different training intensities and volumes influence our endocrine response.


This can help us understand how we can increase and or decrease certain hormones with exercise.


The key points that are mentioned above are my interpretation of the research that was referenced.


I hope you found this useful, educational, and can apply some of this to your own health!


Please reach out to me with any questions, comments, or if you want to discuss these topics in more detail!

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