The All-Day Fat-Burning Diet: The 5-Day Food-Cycling Formula That Resets Your Metabolism To Lose Up to 5 Pounds a Week (42 page)

9
A. Hackney, “Endurance Training and Testosterone Levels,”
Sports Medicine
8, no. 2 (1989): 117–27.

10
H. Cakir-Atabek et al., “Effects of Different Resistance Training Intensity on Indices of Oxidative Stress,”
Journal of Strength and Conditioning Research
24, no. 9 (2010): 2491–98.

11
K. Sonneville and S. Gortmaker, “Total Energy Intake, Adolescent Discretionary Behaviors and the Energy Gap,”
International Journal of Obesity
32, Suppl. 6 (2008): S19–27.

12
R. Fry et al., “Psychological and Immunological Correlates of Acute Overtraining,”
British Journal of Sports Medicine
28, no. 4 (1994): 241–46.

13
T. Akerström and B. Pedersen, “Strategies to Enhance Immune Function for Marathon Runners: What Can Be Done?”
Sports Medicine
37, no. 4–5 (2007): 416–19.

14
Jeffrey Warren King, “A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women.” Electronic Theses and Dissertations. Paper 123 (2001).
dc.etsu.edu/etd/123.

15
M. J. Gibala and J. P. Little, “Just HIT It! A Time-Efficient Exercise Strategy to Improve Muscle Insulin Sensitivity,”
Journal of Physiology
588, no. 18 (2010): 3341–42.

16
M. J. Gibala, J. P. Little, M. V. Essen et al., “Short-Term Sprint Interval versus Traditional Endurance Training: Similar Initial Adaptations in Human Skeletal Muscle and Exercise Performance,”
Journal of Physiology
575, no. 3 (2006): 901–11.

17
J. P. Little, A. Safdar, G. P. Wilkin, M. A. Ranopolsky, and M. J. Gibala, “A Practical Model of Low-Volume High-Intensity Interval Training Induces Mitochondrial Biogenesis in Human Skeletal Muscle: Potential Mechanisms,”
Journal of Physiology
588, no. 6 (2010): 1011–22.

18
I. Tabata, K. Nishimura, M. Kouzaki et al., “Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and Max VO2,”
Medicine and Science in Sports and Exercise
28, no. 10 (October 1996): 1327–30.

19
D. L. Elliot, L. Goldberg, and K. S. Kuehl, “Effects of Resistance Training on Excess Post-Exercise O2 Consumption,”
Journal of Strength and Conditioning Research
6, no. 2 (1992): 77–81.

20
E. Murphy and R. Schwarzkopf, “Effects of Standard Set and Circuit Weight Training on Excess Post-Exercise Oxygen Consumption,”
Journal of Strength and Conditioning Research
6, no. 2 (1992): 66–124.

21
N. Moller, O. Schmitz, N. Porksen, J. Moller, and J. O. Jorgenson, “Dose-Response Studies on the Metabolic Effects of a Growth Hormone Pulse in Humans,”
Metabolism
41, no. 2 (1992): 172–75.

22
Murphy and Schwarzkopf, “Effects of Standard Set and Circuit Weight Training,” 66–124.

23
L. Heden, C. Lox, P. Rose, S. Reid, and E. P. Kirk, “One Set Resistance Training Elevates Energy Expenditure for 72 Hours Similar to Three Sets,”
European Journal of Applied Physiology
111, no. 3 (2011): 477–84.

24
A.Bubbico and L. Kravitz, “Eccentric Training,”
IDEA Fitness Journal
7, no. 10 (October 2010).

25
ibid.

26
E. Colliander and P. Tesch, “Effects of Eccentric and Concentric Muscle Actions in Resistance Training,”
Acta Physiologica Scandinavica
140, no. 1 (September 1990): 31–39.

27
R. Carpinelli and R. Otto, “Strength Training. Single versus Multiple Sets,”
Sports Medicine
26, no. 2 (August 1998): 73–84.

28
J. Burt et al., “A Comparison of Once versus Twice per Week Training on Leg Press Strength in Women,”
Journal of Sports Medicine and Physical Fitness
47, no. 1 (2007): 13–17.

29
R. Pratley et al., “Strength Training Increases Resting Metabolic Rate and Norepinephrine Levels in Healthy 50- to 65-Yr-Old Men,”
Journal of Applied Physiology
76, no. 1 (1994): 133–37.

30
J. Farthing and P. Chilibeck, “The Effects of Eccentric and Concentric Training at Different Velocities on Muscle Hypertrophy,”
European Journal of Applied Physiology
89, no. 6 (2003): 578–86. Epub 2003 May 17.

31
Y. Izumiya et al., “Fast/Glycolytic Muscle Fiber Growth Reduces Fat Mass and Improves Metabolic Parameters in Obese Mice,”
Cell Metabolism
7, no. 2 (2008): 159–72.

Chapter 7

1
R. Bahr, “Sports Medicine,”
British Medical Journal
323, no. 7308 (2001): 328–31.

2
A. Rosengren and L. Wilhelmsen, “Physical Activity Protects against Coronary Death and Deaths from All Causes in Middle-Aged Men. Evidence from a 20-Year Follow-Up of the Primary Prevention Study in Göteborg,”
Annals of Epidemiology
7, no. 1 (1997): 69–75.

3
A. Gergley, “Acute Effect of Passive Static Stretching on Lower-Body Strength in Moderately Trained Men,”
Journal of Strength and Conditioning Research
27, no. 4 (April 2013): 973–77.

4
L. Simic et al., “Does Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review,”
Scandinavian Journal of Medicine and Science in Sports
23, no. 2 (March 2013): 131–48.

5
I. Shrier, “Stretching before Exercise Does Not Reduce the Risk of Local Muscle Injury: A Critical Review of the Clinical and Basic Science Literature,”
Clinical Journal of Sport Medicine
9, no. 4 (1999): 221–27.

6
J. Vaile, S. Halson, N. Gill, and B. Dawson, “Effect of Hydrotherapy on the Signs and Symptoms of Delayed Onset Muscle Soreness,”
European Journal of Applied Physiolog
y 102, no. 4 (2008): 447–55.

7
A. Mohr et al., “Effect of Foam Rolling and Static Stretching on Passive Hip-Flexion Range of Motion,”
Journal of Sport Rehabilitation
23, no. 4 (2014): 296–99.

8
B. S. Kawamoto, E. J. Drinkwater, D. G. Behm, and C. Duane, “Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures,”
Journal of Athletic Training
50, no. 1 (2015): 5–13.

Chapter 8

1
S. S. Kraus and L. A. Rabin, “Sleep America: Managing the Crisis of Adult Chronic Insomnia and Associated Conditions,”
Journal of Affective Disorders
138, no. 3 (2012): 192–212.

2
A. M. Chang, D. Aeschbach, J. F. Duffy, and C. A. Czeisler, “Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness,”
Proceedings of the National Academy of Sciences
112, no. 4 (December 22, 2014): 1232–37.

3
National Sleep Foundation, “How Much Sleep Do We Really Need?” n.d. retrieved April 16, 2012.

4
Rhonda Rowland (15 February 2002), “Experts Challenge Study Linking Sleep, Life Span,” CNN, retrieved October 29, 2013.

5
S. R. Patel, N. T. Ayas, M. R. Malhotra, D. P. White, E. S. Schernhammer, F. E. Speizer, M. J. Stampfer, and F. B. Hu, “A Prospective Study of Sleep Duration and Mortality Risk in Women,”
Sleep
27, no. 3 (May 2004): 440–44.

6
S. R. Patel, A. Malhotra, D. J. Gottlieb, D. P. White, and F. B. Hu, “Correlates of Long Sleep Duration,”
Sleep
29, no. 7 (July 2006): 881–89. PMC 3500381. PMID 16895254.; cf. M. R. Irwin and M. Ziegler, “Sleep Deprivation Potentiates Activation of Cardiovascular and Catecholamine Responses in Abstinent Alcoholics,”
Hypertension
45, no. 2 (February 2005): 252–57.

7
J. K. Wyatt, A. Ritz-De Cecco, C. A. Czeisler, and D. J. Dijk, “Circadian Temperature and Melatonin Rhythms, Sleep, and Neurobehavioral Function in Humans Living on a 20-h Day,”
American Journal of Physiology
277, no. 4 (October 1, 1999): R1152–63.

8
C. Eastman, “High-Intensity Light for Circadian Adaptation to a 12-h Shift of the Sleep Schedule,”
American Journal of Physiology—Regulatory, Integrative, and Comparative Physiology
263, no. 2 (1992): R428–36.

9
K. Sharkey, “Effects of an Advanced Sleep Schedule and Morning Short Wavelength Light Exposure on Circadian Phase in Young Adults with Late Sleep Schedules,”
Sleep Medicine
12, no. 7 (2011): 685–92.

10
H. Burgess and C. Eastman, “Early versus Late Bedtimes Phase Shift the Human Dim Light Melatonin Rhythm despite a Fixed Morning Lights on Time,”
Neuroscience Letters
356, no. 2 (2004): 115–18.

11
J. P. Chaput et al., “The Association between Sleep Duration and Weight Gain in Adults: A 6-Year Prospective Study from the Quebec Family Study,”
Sleep
31, no. 4 (2008): 517–23.

12
L. Neilsen et al., “Short Sleep Duration as a Possible Cause of Obesity: Critical Analysis of the Epidemiological Evidence,”
Obesity Reviews
12, no. 2 (2010): 78–92.

13
M. Münch et al., “Wavelength-Dependent Effects of Evening Light Exposure on Sleep Architecture and Sleep EEG Power Density in Men,”
American Journal of Physiology—Regulatory, Integrative, and Comparative Physiology
290, no. 5 (2006): R1421–28.

14
R. Wallace, “Physiological Effects of Transcendental Meditation,”
Revista Brasileira de Medicina do Esporte
27, no. 8 (1970): 397–401.

15
P. N. Ravindra, S. Sulekha, T. N. Sathyaprabha, N. Pradhan, T. R. Raju, and B. M. Kutty, “Practitioners of Vipassana Meditation Exhibit Enhanced Slow Wave Sleep and REM Sleep States across Different Age Groups,”
Sleep and Biological Rhythms
8, no. 1 (2010): 34–41.

16
S. Wu and P. Lo, “Inward-Attention Meditation Increases Parasympathetic Activity: A Study Based on Heart Rate Variability,”
Biomed Research International
29, no. 5 (2008): 245–50.

17
R. Jevning, “The Transcendental Meditation Technique, Adrenocortical Activity, and Implications for Stress,”
Experientia
34, no. 5 (1978): 618–19.

18
C. Maclean et al., “Effects of the Transcendental Meditation Program on Adaptive Mechanisms: Changes in Hormone Levels and Responses to Stress after 4 Months of Practice,”
Psychoneuroendocrinology
22, no. 4 (1997): 277–95.

19
G. A. Tooley et al., “Acute Increases in Night-Time Plasma Melatonin Levels Following a Period of Meditation,”
Biological Psychology
53, no. 1 (2000): 69–78.

20
R. Freedman and J. Papsdorf, “Biofeedback and Progressive Relaxation Treatment of Sleep-Onset Insomnia,”
Biofeedback and Self-Regulation
1, no. 3 (1976): 253–71.

21
A. Lewy, “Antidepressant and Circadian Phase-Shifting Effects of Light,”
Science
235, no. 4786 (1987): 352–54.

22
“Effects of Diet on Tryptophan (Trp) Uptake and the Central Nervous System,” adapted from A. Grimmett and M. N. Sillence, “Calmatives for the Excitable Horse: A Review of L-Tryptophan,”
Veterinary Journal
170, no. 1 (2005): 24–32.

23
J. D. Fernstrom and R. J. Wurtman, “Brain Serotonin Content: Physiological Dependence on Plasma Tryptophan Levels,”
Science
173, no. 3992 (1971): 149–52.

24
G. K. Zammit, A. Kolevzon, M. Fauci, R. Shindledecker, and S. Ackerman, “Postprandial Sleep in Healthy Men,”
Sleep
18, no. 4 (1995): 229–31.

25
S. Youngstedt et al., “The Effects of Acute Exercise on Sleep: A Quantitative Synthesis,”
Sleep
20, no. 3 (March 1997): 203–14.

26
H. Chtourou et al., “Effect of Time-of-Day of Aerobic Maximal Exercise on the Sleep Quality of Trained Subjects,”
Biological Rhythm Research
43, no. 3 (2012): 323–30.

Chapter 9

1
P. La Bounty et al., “International Society of Sports Nutrition Position Stand: Meal Frequency,”
Journal of the International Society of Sports Nutrition
8, no. 4 (2011).

2
F. A. Scheer, M. F. Hilton, C. S. Mantzoros, and S. A. Shea, “Adverse Metabolic and Cardiovascular Consequences of Circadian Misalignment,”
Proceedings of the National Academy of Sciences
106, no. 11 (2009): 4453–58.

About the Author

Yuri Elkaim is a registered holistic nutritionist, a renowned fitness expert, and the author of the
New York Times
bestseller
The All-Day Energy Diet
. A former professional soccer player who was also the strength-and-conditioning and nutrition coach for seven seasons at the University of Toronto, Elkaim has helped hundreds of thousands of clients enjoy more energy, lose weight, get in shape, and have a greater understanding of their health. Learn more at
yurielkaim.com
. Follow him on
Facebook
and on
Instagram
.