Fenwick et al.

Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness.
J Strength Cond Res
. 2009 Mar;23(2):350-8.


Researchers comapred the bent over barbell row, the inverted row and the one arm cable row. The inverted row elicited the highest activation of the latissimus dorsi muscles, upper-back, and hip extensor muscles, with the lowest spinal load. Try the TRX Inverted Row in your next workout.

McKay et al.

Effect of short-term high-intensity interval training vs. continuous training on O2 uptake kinetics, muscle deoxygenation, and exercise performance.J Appl Physiol. 2009 Jul;107(1):128-38. Epub 2009 May 14.

These researchers compared eight sessions of 8-12 intervals (one minute work to one minute recovery), to eight sessions of 90-120 minute steady state cardio.

Total workout time for the interval group was 80 mins over the 19 day study. Total workout time for the steady state group was 825 minutes. The adaptations were the same in both groups despite the interval training group exercising for one tenth of the time of the steady state group. Interval training wins again…

Fujioka et al.

The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome.
J Med Food
. 2006 Spring;9(1):49-54

91 obese patients were randomized to either placebo capsules and 7 oz of apple juice, grapefruit capsules with 7 oz of apple juice, 8 oz of grapefruit juice with placebo capsule, or half of a fresh grapefruit with a placebo capsule three times a day before each meal.

After 12 weeks, all of the grapefruit groups had lost an average of 4lbs (some losing up to 10lbs) without any change in the diet.

Bahadori et al.
A “mini-fast with exercise” protocol for fat loss.
Med Hypotheses
. 2009 Jul 2.

This was kind of an odd study. The researchers asked the subjects to perform “prolonged, moderate-intensity aerobic exercise at least 3-5 times weekly, nesting each exercise session within a 12-14h mini-fast.” In other words – they spent 12-14 hours per day without food and exercised in the middle of this fast.
No restrictions were given on diet although low fat, low glycemic foods were recommended.

The researchers found that after 12 weeks on this program – the subjects had lost an average of 16lbs.

I’m not sure whether this shows that “prolonged moderate intensity aerobic exercise performed 3-5 times per week” can result in 1.3lbs of weight loss per week, or the fact that people were only allowed 10-12 hours per day to eat lost weight, or a combination of the two. Basically – eating less and exercising more resulted in a small amount of weight loss per week.

Barwell at al.

Individual responsiveness to exercise-induced fat loss is associated with change in resting substrate utilization.
. 2009 Jun 5.

This study showed that the fat loss in response to exercise training depends not only on exercise energy expenditure but also on exercise training-induced changes in the respiratory quotient at rest. This suggests that development of strategies to maximize the change in resting fat oxidation in response to an exercise training program may help individuals to maximize exercise-induced fat loss.

Kang et al.

Effect of preceding resistance exercise on metabolism during subsequent aerobic session.
Eur J Appl Physiol
. 2009 Jun 6.

This study showed that fat metabolism and caloric expenditure during aerobic exercise is enhanced by performing a high intensity resistance training routine first.

Lee et al.

Resting metabolic rate after endurance exercise training.
Med Sci Sports Exerc
. 2009 Jul;41(7):1444-51.

This study showed no change in resting metabolic rate as a result of endurance training. this is similar to other studies showing that only high intensity exercise creates a change in resting metabolism.

Ormsbee et al.

Regulation of fat metabolism during resistance exercise in sedentary lean and obese men.
J Appl Physiol
. 2009 May;106(5):1529-37. Epub 2009 Mar 5.

Fat oxidation and resting energy expenditure are significantly elevated immediately post resistance exercise and subcutaneous abdominal fat burning is increased in the post workout period.

(2009 article reprinted from the old blog)