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Eager to squeeze in a workout but short on time? Consider giving the seven-minute workout a try. This routine incorporates plyometric moves, heart-racing jumping jacks, and muscle-building exercises, making it an excellent bodyweight choice for beginners or time-conscious individuals.
Hit the gym and work those major muscle groups with a high-energy, seven-minute bodyweight workout.
Pro Tips:
Looking for a more advanced challenge? Test your limits with this advanced bodyweight routine.
Food for Thought:
Believe it or not, exercise can have a direct impact on your appetite. High-intensity workouts have been shown to alter how your brain responds to food, potentially suppressing hunger and curbing appetite.
Illustration by Shannon Orcutt
According to various scientific studies, high-intensity exercise can significantly affect hunger and appetite levels. Here are some key findings:
- High-Intensity Exercise and Ghrelin Levels:
- High-intensity exercise effectively suppresses the levels of ghrelin, a hormone that stimulates hunger. This is particularly true for women, who naturally have higher ghrelin levels and show stronger appetite-suppressing responses to intense workouts[1][3].
- Ghrelin Regulation:
- Exercise affects both forms of ghrelin, acylated ghrelin (AG) and deacylated ghrelin (DAG). High-intensity exercise reduces levels of both forms, with women experiencing greater reductions in the AG form, which stimulates hunger[1][3].
- Moderate Exercise and Hunger Levels:
- Interestingly, moderate-intensity exercise can actually increase hunger levels compared to no exercise at all. This suggests that intense exercise above the lactate threshold may be necessary to reduce appetite[1][3].
- Sex Differences in Response to Exercise:
- Women experienced significant decreases in AG after intense exercise, while men did not. This implies that intense exercise may impact appetite differently in women versus men[1][3].
- Meal Frequency and Appetite:
- A study on meal frequency found that increasing meal frequency had no impact on appetite during weight gain in athletes. However, it only examined energy intake and body composition changes, not the direct impact of exercise on appetite[2].
- Exercise Timing and Breakfast Consumption:
- The timing of exercise in relation to breakfast consumption can impact 24-hour energy balance, though most studies have focused on exercise performance and adaptations, rather than the direct impact on hunger and appetite[4].
In summary, high-intensity exercise, particularly in women, can effectively suppress appetite by affecting ghrelin levels. Moderate-intensity exercise may actually increase hunger, and the timing of exercise and meal consumption can play a role in hunger regulation.
Incorporating high-intensity workouts into your fitness routine can help manage your weight by potentially suppressing hunger and curbing appetite. For those who want to challenge themselves further, there's an advanced bodyweight workout available. Interestingly, scientific studies have shown that intense exercise can significantly reduce levels of ghrelin, a hormone that stimulates hunger, particularly in women.
