--- title: Fit Tips | Exericse Research description: Exericse Research | Fit Tips --- [![Discover Strength](https://blog.discoverstrength.com/hubfs/Discover_Strength_May_2017%20Theme/Image/ds-white.png)](http://www.discoverstrength.com/) [![Discover Strength](https://blog.discoverstrength.com/hubfs/Discover_Strength_May_2017%20Theme/Image/logo-black-top.png)](http://www.discoverstrength.com/) - [Home](http://www.discoverstrength.com/#top) - [About](http://www.discoverstrength.com/#section-built-with-love) - [Services](http://www.discoverstrength.com/#section-services) - [Training Services](http://www.discoverstrength.com/training-services/) - [Bod Pod](http://www.discoverstrength.com/bod-pod/) - [Our Team](http://www.discoverstrength.com/#section-our-team) - [Fit Tips](http://www.discoverstrength.com/fit-tips/) - [Testimonials](http://www.discoverstrength.com/#section-testimonials) - [Contact](http://www.discoverstrength.com/#section-contact) # Get Stronger with Fit Tips Read Tips 19 Oct 2018 ** By [Discover Strength](https://blog.discoverstrength.com/fit-tips/author/hannahsvh) ** Posted in [strength training](https://blog.discoverstrength.com/fit-tips/topic/strength-training), [fitness](https://blog.discoverstrength.com/fit-tips/topic/fitness), [supervision](https://blog.discoverstrength.com/fit-tips/topic/supervision), [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/supervision-research#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/supervision-research) ## [SUPERVISION: A 20 YEAR THEME IN EXERCISE RESEARCH](https://blog.discoverstrength.com/fit-tips/supervision-research) ** By [Discover Strength](https://blog.discoverstrength.com/fit-tips/author/hannahsvh) ** ON October 19, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/supervision-research#comments-listing) [![](https://blog.discoverstrength.com/hubfs/Supervision%20Fit%20Tip%20-%20FB.png)](https://blog.discoverstrength.com/fit-tips/supervision-research) | I’ve spent the last 20 years reading the scientific literature pertaining to all modes of exercise. Although the research has shifted my understanding and approach to exercise significantly over the years, one element has continued to emerge from this research: the importance of supervision in strength training.   A sampling of studies examining a variety of populations yield a similar outcome: Supervision produces better results.    A 2000 study published in Medicine and Science and Sport and Exercise concluded, “Directly supervised, heavy-resistance training in moderately trained men resulted in a greater rate of training load increase and magnitude which resulted in greater maximal strength gains compared with unsupervised training."   A 2004 study published in the Journal of Strength and Conditioning Research that utilized collegiate rugby players as subjects concluded, “The present findings provide strong support for the direct supervision of resistance training in young athletes. In the practical setting, the direct supervision of resistance training by appropriately qualified strength and conditioning coaches will significantly augment the absolute strength and percent increases of supervised athletes when compared to unsupervised athletes.”   A 2009 study published in Epidemiology and Clinical Medicine examined the impact of supervised exercise versus non-supervised exercise in overweight adults. Researchers concluded that, “Exercise under supervision of a qualified fitness instructor leads to a larger decrease (in fat mass).”   A 2011 study conducted in the Netherlands comparing supervised and unsupervised strength training concluded, “After four months, those who received supervision lost more weight (17.6 pounds compared with 6.16 pounds) and body fat (13.64 pounds compared with 3.74 pounds) than those who received no supervision.    In research studies, two separate groups who perform the exact same workouts will have dramatically different results when one group has direct supervision.  Regardless of the type of exercise, the style of the workout, or the goals of the individual performing the workout (a type-2 diabetic or an elite athlete), the singular element of direct supervision always produces better results.   | | --- | |   | | --- | | | | --- | 06 Jul 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research), [cardio for weight loss](https://blog.discoverstrength.com/fit-tips/topic/cardio-for-weight-loss), [lose weight](https://blog.discoverstrength.com/fit-tips/topic/lose-weight), [High Intensity training](https://blog.discoverstrength.com/fit-tips/topic/high-intensity-training), [Stength training](https://blog.discoverstrength.com/fit-tips/topic/stength-training), [abs](https://blog.discoverstrength.com/fit-tips/topic/abs), [six-pack](https://blog.discoverstrength.com/fit-tips/topic/six-pack), [abdominals](https://blog.discoverstrength.com/fit-tips/topic/abdominals), [ab exercises](https://blog.discoverstrength.com/fit-tips/topic/ab-exercises) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/an-evidence-based-approach-to-six-pack-abs#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/an-evidence-based-approach-to-six-pack-abs) ## [Great Abs: Refocus on what works](https://blog.discoverstrength.com/fit-tips/an-evidence-based-approach-to-six-pack-abs) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON July 06, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/an-evidence-based-approach-to-six-pack-abs#comments-listing) The fitness topic that garners the most confusion and outright misinformation continues to be the quest for improved abdominal appearance. Interestingly, the effect of exercise on abdominal appearance is one of the most thoroughly studied and understood areas in all of exercise science. Alas, this is not reflected by the average fitness enthusiast’s approach to achieving six-pack abdominals (or, perhaps, less ambitiously, simply losing fat from the midsection). A survey of health clubs, gyms, home exercise DVD’s, and studio concepts around the world indicate that we are truly in the stone ages when it comes to effectively improving abdominal appearance. Let’s address an evidence based approach to improving abdominal appearance.    22 Jun 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research), [Stength training](https://blog.discoverstrength.com/fit-tips/topic/stength-training), [Workout Focus](https://blog.discoverstrength.com/fit-tips/topic/workout-focus), [correlation vs.causation](https://blog.discoverstrength.com/fit-tips/topic/correlation-vs-causation) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation) ## [Correlation vs. Causation](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON June 22, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation#comments-listing) [![](https://blog.discoverstrength.com/hubfs/Correlation%20vs.%20Causation%20-%20FB.png)](https://blog.discoverstrength.com/fit-tips/correlation-vs-causation) A failure to recognize the difference between correlation and causation is perhaps the number one culprit precipitating virtually all fitness myths and misconceptions. We observe that a training “intervention” (a mode, variable, or style of exercise) is correlated with some physiological outcome or phenomenon and our brains almost unconsciously assume a cause and effect relationship. For example: 11 May 2018 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [improve results](https://blog.discoverstrength.com/fit-tips/topic/improve-results), [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research), [Stength training](https://blog.discoverstrength.com/fit-tips/topic/stength-training), [Workout Focus](https://blog.discoverstrength.com/fit-tips/topic/workout-focus), [Mind Muscle Connection](https://blog.discoverstrength.com/fit-tips/topic/mind-muscle-connection) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/mind-muscle-connection#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/mind-muscle-connection) ## [Where to Focus During Your Workout: New Research on Mind Muscle Connection](https://blog.discoverstrength.com/fit-tips/mind-muscle-connection) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON May 11, 2018 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/mind-muscle-connection#comments-listing) Authors of a brand-new research study published in the European Journal of Sport Science sought to determine where we should be placing our focus during an intense set of resistance training. They designed a study in which one group of trainees adopted an INTERNAL focus, meaning they focused on contracting and “feeling” the working muscle, while another group adopted an EXTERNAL focus, meaning they focused on moving the weight from point A to point B and “completing the rep.”  01 Sep 2017 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [Body Composition](https://blog.discoverstrength.com/fit-tips/topic/body-composition), [strength training](https://blog.discoverstrength.com/fit-tips/topic/strength-training), [burn calories](https://blog.discoverstrength.com/fit-tips/topic/burn-calories), [caloric deficit](https://blog.discoverstrength.com/fit-tips/topic/caloric-deficit), [calories](https://blog.discoverstrength.com/fit-tips/topic/calories), [cardio](https://blog.discoverstrength.com/fit-tips/topic/cardio), [exercise](https://blog.discoverstrength.com/fit-tips/topic/exercise), [fitness](https://blog.discoverstrength.com/fit-tips/topic/fitness), [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research), [fat loss](https://blog.discoverstrength.com/fit-tips/topic/fat-loss), [cardio for weight loss](https://blog.discoverstrength.com/fit-tips/topic/cardio-for-weight-loss), [losing weight](https://blog.discoverstrength.com/fit-tips/topic/losing-weight) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/cardio-doesnt-do-what-we-think-or-hope-it-does#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/cardio-doesnt-do-what-we-think-or-hope-it-does) ## [Cardio doesn't do what we think (or hope) it does](https://blog.discoverstrength.com/fit-tips/cardio-doesnt-do-what-we-think-or-hope-it-does) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON September 01, 2017 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/cardio-doesnt-do-what-we-think-or-hope-it-does#comments-listing) [![](https://blog.discoverstrength.com/hubfs/Screen%20Shot%202017-08-29%20at%202.53.27%20PM.png)](https://blog.discoverstrength.com/fit-tips/cardio-doesnt-do-what-we-think-or-hope-it-does) It's the prevailing myth that so many fitness enthusiasts still cling to: Cardio will help me lose weight.  For nearly 12 years, we at Discover Strength have worked at combatting this misnomer.  I don't think we've been very effective.  Not a day goes by where I don't hear clients mention that they need to increase their cardio to really start improving their body composition.  In full disclosure, I love cardio.  In fact, I have a bias toward cardio.  I run marathons and I do cardio religiously five days per week.  I'm almost rooting for cardio to be effective for weight loss.  However, I'm also aware of what the research continually tells us: **Cardio doesn't do what we all think it does. **   That is, cardio isn't effective for weight or fat loss.  If we survey all the people on a treadmill, elliptical machine, in a spin class, or in a kickboxing class, and we ask them, "What's your objective?" 99% of the answers will be along the lines of, "To lose weight" or, "burn calories."  Stated otherwise, we're all using cardio to help us lose weight; but cardio simply doesn't help people lose weight.  What is cardio good for?  As the name implies, cardio is great for improving cardiovascular fitness and function and potentially mitigating cardiovascular disease risk factors.  **Cardio IS valuable, but not for the reasons most of us perform it. ** 16 Aug 2017 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [strength training](https://blog.discoverstrength.com/fit-tips/topic/strength-training), [muscle](https://blog.discoverstrength.com/fit-tips/topic/muscle), [weight](https://blog.discoverstrength.com/fit-tips/topic/weight), [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research), [ketogenics](https://blog.discoverstrength.com/fit-tips/topic/ketogenics), [atkins](https://blog.discoverstrength.com/fit-tips/topic/atkins), [ornish](https://blog.discoverstrength.com/fit-tips/topic/ornish), [fat loss](https://blog.discoverstrength.com/fit-tips/topic/fat-loss), [Paleo](https://blog.discoverstrength.com/fit-tips/topic/paleo), [zone diet](https://blog.discoverstrength.com/fit-tips/topic/zone-diet), [intermittent fasting](https://blog.discoverstrength.com/fit-tips/topic/intermittent-fasting), [diet](https://blog.discoverstrength.com/fit-tips/topic/diet), [low carb](https://blog.discoverstrength.com/fit-tips/topic/low-carb), [protein](https://blog.discoverstrength.com/fit-tips/topic/protein), [calorie intake](https://blog.discoverstrength.com/fit-tips/topic/calorie-intake), [low carb diet](https://blog.discoverstrength.com/fit-tips/topic/low-carb-diet), [diet for weight loss](https://blog.discoverstrength.com/fit-tips/topic/diet-for-weight-loss), [nutrition for weight loss](https://blog.discoverstrength.com/fit-tips/topic/nutrition-for-weight-loss) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/nutritionforaddingmuscle#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/nutritionforaddingmuscle) ## [The Most Up to Date, Evidence Based Advice on Nutrition for Adding Muscle and Losing Fat](https://blog.discoverstrength.com/fit-tips/nutritionforaddingmuscle) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON August 16, 2017 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/nutritionforaddingmuscle#comments-listing) [![](https://blog.discoverstrength.com/hubfs/FAD%20Diets.png)](https://blog.discoverstrength.com/fit-tips/nutritionforaddingmuscle) A brand-new position stand was recently published by the International Society of Sports Nutrition (ISSN) titled: "ISSN Position Stand: Diets and Body Composition.  The paper serves as a review of the current literature on how various diets and nutrition strategies impact body composition.  The paper effectively cuts through the nutrition folklore that so many fitness enthusiasts are immersed in.  Here are two of the major takeaways that we can take action on:  - **Fat loss is achieved by creating a caloric deficit. ** The macronutrient (protein, fat, or carbohydrates) content of the food we eat is not the key for fat loss; how many calories we eat is the key.  All different "diets" can result in improved body composition including Paleo, ketogenic, Atkins, Zone, Ornish, intermittent fasting and a host of other nutrition approaches.  But make no mistake, the only reason these nutrition strategies result in weight loss is because calories have been reduced.  Specifically, the authors are clear that reducing carbohydrate in our diet has never been shown to contribute to fat loss (when total calories are controlled).  *We need not be afraid of carbs; we should be afraid of an excess of calories.*   - **To maximize lean muscle tissue and body composition, the authors recommend increasing protein intake from the current RDA of 0.8 grams per kilogram of body weight to 1.6 grams per kilogram of bodyweight. ** However, there is no apparent muscle or strength building advantage to consuming more than 1.6 grams per kilogram of body weight.  What does this look like for a normal person looking to maximize strength and body composition?  If I weigh 160 pounds (72 kilograms), this means I would need 115 grams of protein per day to maximize muscle tissue and strength.  This is about 0.7 grams of protein per pound of bodyweight.  I don't need to consume this exact amount each day.  Rather, I can aim for between 0.5 and 1.0 grams per day and average out around 0.7 grams per pound over the course of a week.  For many people, this represents a significant increase in protein consumption.  For others, this may actually encourage a reduction in protein intake.  Many strength training enthusiasts have mistakenly touted more and more protein as the key to maximizing strength and muscle size but the research clearly does not support this.   21 Jul 2017 ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** Posted in [strength training](https://blog.discoverstrength.com/fit-tips/topic/strength-training), [muscle](https://blog.discoverstrength.com/fit-tips/topic/muscle), [muscle contraction](https://blog.discoverstrength.com/fit-tips/topic/muscle-contraction), [weight lifting](https://blog.discoverstrength.com/fit-tips/topic/weight-lifting), [weight](https://blog.discoverstrength.com/fit-tips/topic/weight), [loenneke](https://blog.discoverstrength.com/fit-tips/topic/loenneke), [Exericse Research](https://blog.discoverstrength.com/fit-tips/topic/exericse-research), [Weight sets](https://blog.discoverstrength.com/fit-tips/topic/weight-sets), [strength training set](https://blog.discoverstrength.com/fit-tips/topic/strength-training-set) ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/30repbreakdown#comments-listing) ** [Permalink](https://blog.discoverstrength.com/fit-tips/30repbreakdown) ## [New Study: Traditional Heavy Sets, Traditional Light Sets, and Break-down Sets](https://blog.discoverstrength.com/fit-tips/30repbreakdown) ** By [Luke Carlson](https://blog.discoverstrength.com/fit-tips/author/luke-carlson) ** ON July 21, 2017 ** With [NO Comment](https://blog.discoverstrength.com/fit-tips/30repbreakdown#comments-listing) [![](https://blog.discoverstrength.com/hubfs/Discover%20Strength-4.jpg)](https://blog.discoverstrength.com/fit-tips/30repbreakdown) A brand-new pilot study conducted by Jeremey Loenneke of the University of Mississippi along with a team of Japanese scientists sought to deepen our understanding of a protocol that we at Discover Strength have employed for the better part of 8 years: The "30-rep breakdown set."  To be sure, Loenneke and colleagues had no idea we utilized such a protocol.   The focus of their investigation was to determine what produced better results in terms of enhancing muscle strength, muscle endurance, and muscle size: - (1) 3 sets of "heavy," traditional sets, - (2) 3 sets of "light" sets or - (3) a relatively heavy weight performed to muscle failure followed by a "breakdown set" - immediately decreasing the weight at the point of muscle failure and then continuing with the lighter weight until failure (and then repeating this process).  Loenneke's subjects continued to reduce the weight until they were using 50% less weight than what they started with.  Coincidentally, the average number of reps performed was 31; ironically similar to our "30-rep breakdown."  The results?   **Performing the breakdown sets simultaneously improved muscle strength, muscle endurance, and muscle size; and in a fraction of the training time of performing traditional multiple sets. **  This study is garnering interest from the strength and fitness world as so many practitioners and trainees alike dogmatically subscribe to the multiple set paradigm.  Keep this study in mind the next time you find yourself in the thick of a 30-rep breakdown on Leg Press or Chest Press! 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