Author
Supplements
Supplements for Weight Loss: What the Science Supports
NIH reviewers found no supplement proven effective for weight loss, with one qualified exception for green tea catechins. What the evidence and the risks look like.
Articles by Yuki Tanaka
Fitness
Squat depth: what does the research actually show?
Deeper squats produce greater thigh-muscle growth in controlled trials — Bloomquist's 12-week study found full squats outgrowing half squats — while knee-stress fears are not supported by studies of healthy joints.
Yuki Tanaka
Fitness
HIIT versus steady-state cardio: what adapts faster?
HIIT improves VO2max faster per minute invested than moderate continuous cardio, a 2015 meta-analysis found, while steady state builds the same base with less strain — the choice hinges on time, joints, and enjoyment.
Yuki Tanaka
Fitness
How progressive overload actually works
Progressive overload means systematically increasing the training stimulus over time, and decades of resistance-training research show the increases can come from weight, reps, or sets rather than one single lever.
Yuki Tanaka