Nutrition

Walnuts are nutrient-dense and also contain dietary fiber which can promote satiety, a feeling of fullness. Research from Beth Israel Deaconess Medical Center suggests there might be more to this nut’s ability to discourage overeating.
 
Ten obese subjects spent separate 5-day sessions in a research lab where their caloric intake could be closely monitored. On one occasion, they were given shakes containing 48 grams of walnuts. During the other visit, the calorie and taste matched shakes contained no walnuts.
 
Not only did subjects report being less hungry after drinking shakes containing walnuts,  MRI brain activity suggested they were responding more favorably to healthier food images compared to when they drank walnut-free shakes.
 
Training

There are numerous approaches you can take to gaining muscle size and strength. If you’re just getting started in the weight room, a study published in The Journal of Sports Medicine and Physical Fitness offers interesting insight into workout program planning.
 
Thirty untrained men in the early 20s took part in a 10-week program that hit each muscle group once or twice a week. All subjects performed the same volume of training regardless of which group they were assigned to.
 
At the end of the program, the muscle thickness of elbow flexors increased an average of 1.73 mm in the once weekly group and 2.31 mm for subjects in the twice weekly group. Subjects in the twice weekly group also experienced greater increases in strength.
 
 
Training

High-intensity interval training isn’t restricted to treadmills and bikes. Your upper body can also get in on the action. Consider the findings of a study on amateur boxers published in the Journal of Strength and Conditioning Research.
 
Eighteen experienced male boxers added 3 rounds of all out punching to their regular workouts for 4 weeks. Three times each week, these 2-minute sessions consisted of 14 sets of 3 second all out punches to a bag with 10 seconds of rest.
 
Compared to subjects who didn’t add the interval punching protocol to their workouts, those who did were able to increase punching force and better maintain punching frequency throughout a 3 round fight.