Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley (Episode 12)

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Time Stamps

0:00:45 Greg advertises his new premium service for up-and-coming fitness professionals

0:05:16 Feats of Strength (In Memoriam): Gene Rychlak

0:09:23 Coach’s Corner: Bench press tips

0:10:27 Squeezing the bar

0:12:05 Falling into the bench to lock out

0:19:55 The history of intermittent fasting in the fitness world

0:26:49 What research has taught us about intermittent fasting and time-restricted feeding

 Meta-analyses on intermittent fasting strategies:

• Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis
• Weight-Loss Outcomes: A Systematic Review and Meta-Analysis of Intermittent Energy Restriction Trials Lasting a Minimum of 6 Months
• Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials

Studies on time-restricted feeding:

• Time-restricted feeding in young men performing resistance training: A randomized controlled trial
• A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits
• Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
• A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults
• Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes

 40:13 Potential mechanisms by which time-restricted feeding would be superior

0:44:19 Theoretical reasons for favoring high meal frequency

0:46:12 Brand new study by Tinsley et al

0:49:02 Training during an extended fast (study)

 0:56:07 Time-restricted feeding during bodybuilding contest preparation

 1:03:27 To play us out, Greg answers a listener’s question: “What are some mistakes that coaches make when working with beginners?”

1:16:58 Interview with Dr. Grant Tinsley

1:17:24 Grant’s background

 1:20:36 How can a person get their body fat percentage accurately estimated?

 1:23:15 Are body composition tests useful for the typical lifter? If so, how can people get their body composition tested in a reliable manner?

 1:32:45 What’s up with these new 3-D body composition scanners? What are some potential uses?

 1:38:31 Fat distribution: apple-shaped, pear-shaped, and much, much more

 1:42:05 Grant tells us about his studies on bodybuilders and physique athletes

 1:47:01 Why it’s important to check references in studies that use estimation equations

 1:54:09 Grant tells us about his research on time-restricted feeding, along with some practical recommendations

 2:03:57 How to stay up to date with Grant and his research

The post Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley (Episode 12) appeared first on Stronger by Science.

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