James Krieger is the former science editor for Pure Power Magazine, the former editor for Journal of Pure Power, and a former research director, and he is currently a well-traveled speaker and presenter at conferences and events that host primarily physicians, dieticians, and other health and fitness professionals. Most notably, he is the founder of Weightology, a website dedicated to delivering scientific, evidence-based information on body composition and nutrition, where you can benefit from coaching, research reviews, and read a few articles that are guaranteed to raise more than just a few eyebrows.
James has a M.S. in Exercise Science from Washington State University and a second M.S. in nutrition from University of Florida, and his research has been published in numerous journals, such as the Journal of Applied Physiology and American Journal of Clinical Nutrition.
- James Krieger’s Weightology (Official Website)
- James Krieger on Facebook
- James Krieger on Twitter
- James Krieger on Instagram
- James Krieger on Linkedin
In this episode, we cover:
- An evidence-based analysis on the ever-enduring single set versus multiple set argument
- What science says are the most effective ways of losing weight and bodyfat – and how to keep it off
- How to understand and benefit from the recommendations from the many studies on exercise and fitness out there
- … and more!
- Listen to it on iTunes.
- Stream by clicking here.
- Download as an MP3 by right-clicking here and choosing “save as”.
This episode is brought to you by the Resistance Exercise Conference – The science and application of strength training for health and human performance.
Would you like to:
- Learn from the top strength training researchers?
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- Experience an early morning workout from an expert trainer to kick start your Saturday?
- And get inspired, rejuvenated and focused on your strength training business?
I certainly do and that is why I am attending and interviewing all of the speakers at the event.
The resistance exercise conference will be held on the 9th and 10th of March 2018 in Minneapolis, Minnesota at The Commons Hotel.
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I’m very excited about this and have wanted to attend for years. Sign up now at ResistanceExerciseConference.com, get 10% off with promo code corporatewarrior10 and I look forward to meeting you in person!
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QUESTION(S) OF THE DAY: Have you had anything about health, fitness, and nutrition that you strongly believed in challenged or changed? Please let me know in the comments at the bottom of this post.
Click the link below to listen from the exact time stamp on Overcast:
- James talks about his post stating that 3 sets is superior to 1 set in terms of getting results (and the ensuing criticism from and discussion with other experts) [3:11]
- On long rest intervals versus short rest intervals between sets (and James talks about his take on going over studies and examining data) [9:01]
- James talks about the specific percentage difference between single sets and multiple sets in muscle gains based on data [15:55]
- How has James’ research affected what exercise and fitness recommendations he gives to people overall? [18:00]
- James talks more about the criticism of the practical application of the results of meta-analyses in the context of strength training resulting from his aforementioned post [22:14]
- James on his study on protein-intake-to-bodyweight ratios, meta-analyses in general, what you should consider about any resulting recommendations [30:39]
- Are there any other advantages to higher-protein intake beyond muscle gain? [33:57]
- The most effective methods for fat loss, losing weight, keeping it off, and how low-carb diets really work (it’s not how you think it does) [37:20]
- How can people increase NEAT (Non-Exercise Activity Thermogenesis) in practical ways to derive its benefits? [48:16]
- James on the value of increased caloric expenditure post-resistance training sessions in the context of NEAT [53:46]
- How can you increase NEAT if you’re already on a strict dietary regimen or you’re energy restricted? [58:55]
- Has James changed his mind about anything regarding nutrition recently? [1:01:58]
- … how about exercise? [1:04:09]
Selected Links from the Episode
- James Krieger’s Facebook post on the superiority of 3 sets versus 1 set
- Single Vs. Multiple Sets for Building Muscle (Weightology)
- Study: Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis (James W. Krieger)
- Study: The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review (James Krieger et al)
- Individual Differences: The Most Important Consideration for Your Fitness Results that Science Doesn’t Tell You (James Krieger and Bret Contreras)
- Study: Resistance exercise volume affects myofibrillar protein synthesis and anabolic signalling molecule phosphorylation in young men (Stuart M. Phillips et al)
- DEXA Scan
- Hydrostatic Weighing
- Bioelectric Impedance Analysis (BIA)
- Repeatability (Test-Retest Error)
- Study: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (James Krieger et al)
- 2020 Lifestyles
- Microsoft | Website
- Video: Impact of NEAT & Training for Fat Loss with James Krieger
- The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Stephan Guyenet ( Amazon US / Amazon UK )
- National Weight Control Registry | Website
- Increasing Protein, or Decreasing Carbohydrate…Which Gives You a Metabolic Advantage? (Weightology)
- Non-Exercise Activity Thermogenesis (NEAT)
- Fitbit | Website ( Amazon US / Amazon UK )
- Sigma Nutrition & Performance | Podcasts | SNR #77: James Krieger – The Data Behind NEAT, Gluten & Reporting of Dietary Intake
- Stop Ditching the Dairy (Weightology)
- No, You’re Not Addicted To Sugar (Weightology)