A systematic review of EMG and ultrasound studies found no exercise that reliably isolates the lower rectus abdominis. The exercises still work, for reasons that have nothing to do with the claim on the label.
Magnesium is a cofactor in more than 300 enzyme systems, and the RDA is 310 to 320 mg for adult women. It also failed to beat placebo for muscle cramps in a 2020 Cochrane review. Both of those are true at once.
Thirteen personal trainer certifications hold NCCA accreditation, and plenty of gym trainers hold none of them. Here is how to check credentials and spot the sales pitch dressed as coaching.
In 2015 the WHO put processed meat in Group 1 and unprocessed red meat in Group 2A, with about 18 percent higher colorectal cancer risk per 50 g of processed meat eaten daily. That is a relative increase on a small baseline. Here is the arithmetic, plus the B12 numbers.
The Institute of Medicine sets adequate total water intake at 2.7 liters a day for women, food included. The 8×8 rule has no traceable source. Here is what actually causes mid-workout energy crashes.
Twenty four people did seven abdominal exercises five days a week for six weeks. Abdominal subcutaneous fat did not change. Here is what the study measured, why lower ab isolation does not hold up in EMG reviews, and the numbers that do move.
The ACE sponsored study at San Diego State ranked the bicycle maneuver first for rectus abdominis activity at 248 percent of a traditional crunch. It also will not reduce abdominal fat, which a 2011 trial tested directly and found no effect after six weeks.
Running at 6 mph is 9.8 METs, which means roughly 650 calories an hour for a 150-pound woman. The afterburn adds 6 to 15 percent, not the multiple you have been sold. Here is how to do the math yourself.
Nordic hamstring curls cut hamstring injury rates by about 51 percent across pooled trials. Standing leg curls have no comparable evidence. Here is the anatomy, and which exercises the research supports.