#Fitnessresearch

A landmark study has shattered the myth that hours in the gym are necessary for effective muscle growth, revealing that only thirty minutes of targeted resistance training twice a week is enough for significant results. This breakthrough comes from an eight-week clinical trial led by an exercise scientist at Lehman College and published in Medicine & Science in Sports & Exercise, offering new hope to time-starved Thais eager to improve their health without upending busy schedules (Earth.com).

A new study led by researchers at the Capital University of Physical Education and Sports in Beijing has sparked interest worldwide, suggesting that the order in which we exercise may make a substantial difference in fat loss—especially the harmful visceral fat associated with heart disease and other chronic illnesses. For Thai readers seeking to optimise their gym routines or find science-backed weight management strategies, these findings shed light on simple tweaks that could lead to more effective fat burning and better health outcomes.

A groundbreaking 12-year study tracking over 14,000 adults aged 50 and above has revealed that building muscle strength, rather than simply prioritizing aerobic exercise, is essential for living longer. Published in the Journal of Strength and Conditioning Research, the study measured participants’ grip strength—a simple but reliable indicator of overall muscle health—and linked it directly to risk of early death. Adults with weaker grip strength were found to have a 45% higher risk of mortality over the study period, challenging conventional advice that places cardio at the centre of healthy aging regimes (Tom’s Guide).

A recent study conducted by researchers from the University of New South Wales (UNSW) in Sydney, Australia, has stirred the fitness community, questioning the long-held belief that creatine supplementation significantly boosts muscle growth. Despite creatine’s popularity among athletes and gym-goers as a performance-enhancing supplement, this new research suggests that its efficacy in building additional muscle mass may be overestimated.

The UNSW study, which gained substantial media attention, involved participants engaged in a structured three-month weightlifting program. Surprisingly, the findings indicated no significant difference in muscle mass gain between those who supplemented with creatine and those who did not. The study’s results challenge the conventional wisdom that has fueled the widespread use of creatine among bodybuilders and athletes aiming to maximize muscle hypertrophy.