Hump Day Hustling – Weekly Research Summary – January 3, 2024

Concussion, maximizing visceral fat loss, resistance training in adolescents, and more! Enjoy, and if you want to dive deeper with ICE content make sure to check out Upcoming Course Dates and Locations.

Breakfast

The MOST important meal of the day?

2023 Randomized Crossover Trial

N = 39, all resistance-trained (20 men, 19 women), age 18-40.
Interesting inclusion criteria: Men needed to be able to bench press 1x body weight, back squat 1.375x bodyweight, and deadlift 1.75x bodyweight. Women needed to be able to bench press 50% bodyweight, 75% bodyweight, and deadlift 100% bodyweight. Only full-depth barbell back squatting and conventional barbell deadlifting were allowed.

Study summary: Half of the participants consumed breakfast at least 5 days a week, and half never consumed breakfast. Breakfast is defined as eating food worth 15% of daily maintenance calories 4.5-7 hours before an afternoon workout and an additional 25% of daily maintenance calories at lunch (1.5-3 hours before the workout). Non-breakfast eaters ate 40% of their daily maintenance calories at lunch (1.5-3 hours before workout). This was a crossover study, so subjects switched consuming/not consuming during the study.

Subjects performed 3 sessions of 3 sets to 1 rep-in-reserve (RiR) at 80% 1 RM, and a 4th set to complete failure of bench press, back squat, and deadlift.

Findings: No difference between reps performed, bar velocity, power output, feelings of hunger, or fatigue between groups. Males reported being more tired & hungry during and after training but did not differ between groups.

TL;dr – A calorie is a calorie is a calorie. Individuals who ate 40% of their maintenance calories at some point during the day before they lifted weights had similar outcomes.

Goal: Visceral Fat Loss

Solution: Exercise or calorie restriction?

You’re reading an ICE Physio email, so the #AndNotOr answer is likely obvious, HOWEVER, the emphasis is important here. This open access meta-analysis recently published in BMJ included 2,190 folks across 40 publications who were overweight or obese. This sentence really drives home the key finding: “While both exercise and caloric restriction effectively reduced visceral fat, only exercise demonstrated a dose-response relationship

So yes, some caloric restriction may be beneficial, but more is not better. On the contrary with exercise more is absolutely better! This is great news as a message of addition is so often more palatable than one of restriction, not to mention the high dose of exercise will benefit those we serve in so many ways beyond body mass changes!

Concussion

Does non-pharmacologic therapy work?

Recognition of concussion has increased drastically over the past decade, but once diagnosed can we count on conservative management to help these humans? If this systematic review from December’s Journal of Neurotrauma is to be believed the answer is yes!

“Young adults reported a significant decrease in physical symptoms following sub-symptom aerobic training as well as cervical spine manual therapy. Tentatively, adults demonstrated changes in symptoms following neurofeedback sessions, and progressive muscle relaxation resulted in a decrease in monthly headaches.”

Certainly good reason to be encouraged that we can be of some use for these folks!

Kids and Lifting

Can we PLEASE put a nail in this coffin??

Risks and Recommendations for Resistance Training in Youth Athletes: A Narrative Review with Emphasis on Muscular Fitness and Hypertrophic Responses

This narrative review concluded after reviewing research that the following is the best practice for introducing resistance training to youth athletes:

1-2 sets of 12-15 reps at 50-70% 1RM, 1-2 sessions/week
Advancing to
2-3 sets of 8-12 reps at 80-85% 1RM, 2-3 sessions/week
Advancing to
3-5 sets at 85+% 1RM, 2-3 sessions/week (similar to adult recommendations)

The risks to youth lifting are incredibly low, and almost fully controllable by proper coaching, dosing of load, and ensuring athletes know how to actually use their equipment. Youth athletes can experience similar strength gains as adults. While serious strength & power will not come until puberty, the younger that athletes started lifting (or were already lifting before puberty), the stronger they became compared to peers who started later.

Hump Day Hustling - Weekly Research Summary - January 3, 2024 - Partner Corner

PTonICE Rewind

Did you miss any of our ICE Physio podcasts last week? Well here you go!

Monday: “The craft of sparking “awe” with PT” (April Dominick)
Tuesday: “Do you hear what I hear? Post-op scars tell a story” (Lindsey Hughey)
Wednesday: “Effects of high velocity resistance training for 50+” (Jeff Musgrave)
Thursday: “Rebalancing consumption and creation” (Jeff Moore)
Friday: “Shoulder IR + Extension: A missing link?” (Alan Fredendall)

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📢 Did you know we have two other free email subscriptions just like Hump Day Hustling but geared towards Pelvic and Older Adult demographics? Simply click those links, drop your email, and sit back to receive the bi-weekly goods!

📢 On Virtual ICE next week we’ll be chatting “The mysteries of Medicare” with ICE faculty Alan Fredendall! Not in our virtual mentorship program? Find out how to enroll and learn more HERE