Tuesday 160419

50-Wall Ball Shot
Max Reps Toe-to-bar

From Health Day

Does Exercise Help or Hinder Your Diet?

Research shows a workout dulls the appetite, at least temporarily

overweight man on treadmill

Dieters sometimes worry that workouts could make them hungry, but new research indicates exercise has the opposite effect, diminishing the appetite — at least temporarily.

In two small studies, participants who burned the same number of calories through exercise as those who cut back on food intake ate almost one-third less at a buffet meal. Men and women also seemed to show similar hunger-hormone responses to exercise-induced calorie deficits.

“Some researchers have claimed that women’s appetites, appetite hormones and food intake are more likely to increase after exercise than men’s,” said study author David Stensel, a lecturer in exercise metabolism at Loughborough University in England.

“Our new study shows that this is not the case — at least over the course of a single day,” he added. “We have seen this previously in men but were curious to see if women responded in the same way.”

The research was published in the March issue of the journal Medicine & Science in Sports & Exercise.

In one study, Stensel and his team analyzed hormonal, psychological and behavioral responses to calorie control through exercise and food restriction over nine hours in a group of 12 healthy women.

Participants whose calorie deficit stemmed from restricting food intake exhibited increased levels of the “hunger hormone” ghrelin and lower levels of a hunger-suppressing hormone called peptide YY, according to the study.

At a buffet meal, these women also ate an average of 944 calories, compared to 660 calories for participants whose calorie deficits were created by running on a treadmill, the investigators found.

In the other study, 10 men and 10 women completed 60 minutes of running at the start of a seven-hour trial. Appetite perception, appetite hormones and food intake after exercise did not appear to differ between the sexes.

Stensel emphasized that the appetite-suppressing effects of exercise are strongest during vigorous workouts.

“The take-home message is that exercise will not necessarily make you overeat or compensate by eating more food,” he said. “There is a widespread perception that exercise will make you hungry and cause you to overeat. We have shown this is not necessarily the case, at least in the short term.”

Kelly Pritchett, a spokesperson for the Academy of Nutrition and Dietetics in Chicago, said she is curious how exercise might affect appetite up to 24 hours afterward, and not just in the very short term.

“One weakness [of this study] is that the findings may not be generalized to a less-fit population, who may be more concerned with weight loss,” said Pritchett. She is also an assistant professor in nutrition and exercise science at Central Washington University in Ellensburg, Wash.

Stensel and Pritchett agreed that more research is needed, including studies examining different types and intensities of exercise, and among groups of less active or fit individuals.

“Our participants were young, fit and healthy — most of them were university students,” Stensel explained. “It is possible that individuals who are overweight will respond differently … [and] also possible that exercise will cause compensatory increases in food intake over the longer term — weeks and months.”

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Monday 160418

Clean and Jerk 1RM


Max Reps Ab Wheel Roll-outs

From University of Copenhagen

New research: Obese people can maintain stable weight loss


Maintaining a stable weight loss is the biggest struggle for obese individuals, yet new research from University of Copenhagen have allowed researchers new insights into the complex processes involved in obesity and especially weight loss in obesity. It is now possible to offer overweight people a clearer understanding of how to sustain weight loss.

“This study shows that if an overweight person is able to maintain an initial weight loss – in this case for a year – the body will eventually ‘accept’ this new weight and thus not fight against it, as is otherwise normally the case when you are in a calorie-deficit state,” saysAssociate Professor Signe Sørensen Torekov from the Department of Biomedical Sciences and Novo Nordisk Foundation Center for Basic Metabolic Research. The research has recently been published in the European Journal of Endocrinology.

Appetite inhibiting hormones
The main finding in the study revealed that after one year of successful weight loss maintenance, the researchers were able to demonstrate that postprandial levels of two appetite inhibiting hormones (GLP-1 and PYY) increased (=appetite inhibition) from before-weight loss level – in contrast to the hunger hormone ghrelin, which increased immediately after weight loss but returned to normal levels (= low hunger) after one year. This demonstrates that the hormones GLP-1 and PYY are able to adjust to a new ‘set point’ and thus may facilitate the continuation of a new and lower body weight.

“We know that obese people have low levels of the appetite inhibiting hormone GLP-1.  The good thing is that now we are able to show that you can actually increase the levels of this hormone as well as the appetite inhibiting hormone PYY by weight loss and that the levels are kept high (=increased appetite inhibition) when you maintain your weight loss for a year,” adds first author of the study MD and PhD student Eva Winning Iepsen.

Maintain your weight loss
Twenty healthy, but obese, individuals followed an 8-week low-calorie powder diet and lost on average 13 % of their body weight. After the initial weight loss, the participants entered a 52-week weight maintenance protocol, which consisted of regular meetings with a clinical dietician with instructions on lifestyle changes as well as diet calendar tracking. In case of weight gain, the participants could replace up to two meals per day with a low-calorie diet product.

During the study period the participants completed three meal tests – before weight loss, immediately after weight loss and after 52 weeks of weight loss maintenance, where blood samples were collected after fasting as well as postprandially and subsequently analysed.

“The interesting and uplifting news in this study is that if you are able to maintain your weight loss for a longer period of time, it seems as if you have ‘passed the critical point’, and after this point, it will actually become easier for you to maintain your weight loss than is was immediately after the initial weight loss.

“Thus, the body is no longer fighting against you, but actually with you, which is good news for anyone trying to lose weight,” concludes Associate Professor Signe Sørensen Torekov.

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Saturday 160417

Batman vs. Superman


Partner A rows 500M Sprint
Partner B does AMRAP Clean + Jerks 135#/95# until A gets back.
Switch and repeat. (score is reps of clean and jerks) (Each person only runs once and Clean and Jerks once)

Partner A rows 500M
Partner B does AMRAP Back squats 135#/95# from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A rows 500M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A rows 500M
Partner B does AMRAP Burpees
Switch and repeat.
Each burpee= 1 pt

Compare to: Monday 160215

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Friday 160415

10:00 Max Calories on the Assault Bike

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Thursday 160414

Back Squat

Find a new 1RM

Shoulder Press

Find a new 1RM

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Wednesday 160414

Wednesdays with Lori


1RM Weighted Pull-ups


Max Reps Pull-ups

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Tuesday 160412

2:00 Double Unders


Row Burpees


Row 100m + Burpees AMRAP for the rest of the minute

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Monday 160411

Testing Week

500m Row




Jackie and her little sisters
1000m Row
500m Row
250m Row

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Saturday 160409

Team Weightlifting WOD

0:00 – 6:00
30-Push Press (95/65)
30-Push Press (115/65)
Max Reps (135/95)

10:00 – 16:00
30-Hang Cleans (135/95)
30-Hang Cleans (165/115)
Max Reps (185/135)

20:00 – 26:00
30-DL (185/135)
30-DL (225/155)
Max Reps (275/185)

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Friday 160408


GLOC 16.1
12:00 AMRAP
25-Snatch (105/75)
25-Burpee Box Jump Overs
25-Wall Ball Shots
100-Double Unders

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