Research & Academic Findings 

Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese postmenopausal women.
This study investigated the effects of diet and exercise both alone and combined, on fat loss in overweight and postmenopasual women. The results indicate that participants who adhered to a diet protocol without any exercise, lost an average of 7.2kg over the duration of the study, whilst participants who performed regular exercise but did not follow any diet protocol, lost just 2.0kg. The most significant results were achieved by participants who followed the reccommended diet protocol as well as engaging in regular exercise, achieving an average fat loss of 8.9kg (Foster-Schubert et al., 2012).

What are the implications of this study? Simple, diet is by far the most important factor with regards to achieving your fitness goals, whether it be fat loss or muscle gain!

So if you're only going to do one thing... IMPROVE YOUR DIET!!
M, Abadi (2017). The Effects of Warm-Up Protocol and Muscle Temperature on Performance
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The purpose of this study was to examine the effects of different warmup protocols on performance and muscle temperature. Methods: Five healthy (men ± SD age = 21.6 ± 2.19; stature = 179 ± 3.65) cm; mass = 81.94 ± 10.32 kg) volunteered for this study. Results: isokinetic leg flexion PT at angular velocities of 60⋅s-1 and 180⋅s-1 was significantly higher after DS compared to SS and NS, with PT being lowest after SS (p<0.05). The same was found to be true for leg extension PT at both velocities; however the differences were not statistically significant (p>0.05). Similarly, vertical jump height was significantly higher after DS compared to SS and NS (p<0.05), once again performance was lowest after SS. The results of the sit-and-reach test show that flexibility was highest after SS and that there was no significant difference between DS and NS. The results of this study also show a significant
effect of time on muscle temperature for all conditions with muscle temperature being higher post warm-up for the quadriceps, hamstrings and calves (p<0.05). Conclusions: The main overall findings of this study have shown that muscle temperature and performance (excluding flexibility) are highest after DS, followed by NS and then SS, indicating a positive correlation between muscle temperature and performance. This may be one of the reasons why the vast majority of previous studies have reported improved performance after DS.