Posts tagged with ‘calorie’

  • WOD Blog | Workout of the day

    TUESDAY 14-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MEGAN ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

  • WOD Blog | Workout of the day

    THURSDAY 19-04-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 Ball Slams
    Max rep burpees in remaining time

    Rest 1 minute.

    Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB

  • WOD Blog | Workout of the day

    FRIDAY 05-01-2018

    - by Admin

    HAPPY BIRTHDAY TO BRETT COWNLEY!

    A: METCON

    For Time:

    150 squats
    75 Russian swing
    120 squats
    60 Russian swings
    90 squats
    45 Russian swings

    B; CONDITIONING

    In teams, 8 rounds of:
    30-cal. row (each)

  • Knowledge Blog

    PROSPECTIVE vs RETROSPECTIVE NUTRITION MANAGEMENT

    - by Imtiaz

    Controlling your nutrient intake by way of calculating your macronutrient (macro) or caloric intake undoubtedly helps to ensure you’re eating enough to support your levels of activity while preventing excess body fat, if you have the right mindset. There are an array of methods to determine those numbers, but today I’d like to touch on two ways of managing those numbers.

    Prospective management involves calculating your macro/caloric intake numbers and then ensuring that your food is weighed and counted before you consume it. Aside from the calculation, this of course requires preparing meals and snacks ahead of time, having a food scale in the kitchen, and knowing how many of each type of macro you’ll be consuming for a particular amount of food.

    With retrospective management you calculate how many macros/calories you consumed after having the food. As the day goes on you try to meet your intake requirements based on what you have already eaten and what you ‘have left’ to eat. In this instance you do still need to calculate your intake numbers in advance and have that plugged into an app or at the very least a spreadsheet, and you do still need to use a resource that provides the nutritional information for the food you’re eating.

    As with everything, there are pros and cons to both methods. With prospective management you know what you’ve got to eat and you have either have it prepared in advance or you have your plate on the scale while dishing your food up. You’re less likely to eat more than you should. But, that does require some ‘work’ on your behalf.

    There’s less prep work with retrospective nutrition management. The work comes in ensuring that you log the food you ate after every meal and snack. The downside is that you might end up with a big deficit in one of your macronutrients at the end of the day. You then end up ‘making it up’ with convenient sources of food, and convenient is rarely healthy.

    A big plus to both methods is that they teach you about portion control. You eventually learn how to eyeball your portions and you also get better at listening to your body–you learn to eat when you hungry and stop eating before consuming too much. More importantly, both methods have the potential to work.

    It all comes down to you, though. Which method suits your lifestyle and personality traits better? The better the fit, the more likely you are to sustain the habits. They aren’t quick fixes either. If you adhere to either method for at least 80% of the time, you’ll be setting yourself up for ongoing success.

    Neither approach is laborious. You just need to understand the hows and whys, and that’s why we offer individually tailored nutrition coaching. Get in touch to enquire about that.

    –Imtiaz

  • Knowledge Blog

    EAT SOME TO LOSE SOME

    - by Imtiaz

    What is the most common response to “I need to lose weight”? “I need to eat less,” of course. So, using people who frequently train at high intensities as an example, let’s look at what happens when you eat less in an effort to shed weight.

    The first thing that happens is naturally consuming less energy than the body needs. This is often achieved by guesstimating how many calories you expend on average, and calculating how many calories you need to consume to stay in a calorie deficit (burn more than you consume). More often than not, however, people stick a wet thumb in the air to feel which way the wind is blowing to find out which and how much food needs to be cut in order to lose weight – crash dieting.

    You continue trying to train regularly, even though you’re barely making it through workouts thanks to your lack of food intake. But you’re burning more calories and eating less so it’s all good, right?

    Fortunately (or unfortunately, depending on how you look at it), the human body recognises the innate lack of common sense in the human mind and does what is necessary to keep itself safe. Safety for the human body is simply survival. When you’re constantly expending more energy (through movement) than you are consuming the body retards fuel depletion and alters the substrates it uses for fuel.

    Retarded Fuel Depletion

    Movement is one way energy is depleted in the body. This is of course where, if you’re training, most energy depletion comes from. However, you are expending energy even at rest. The entire body needs a constant supply of fuel to keep functioning normally. All internal organs, the musculoskeletal system (especially because of training), cartilage, hair, skin – everything aside from body fat – requires ongoing maintenance and therefore fuel. This energy consumption when not moving is known as your basal metabolic rate (resting metabolism).

    When you’re constantly depleting more than you are consuming, the body retards this fuel depletion because it perceives this as a threat to survival. Of all the parts of the body that require ongoing fuel, muscle is the most (metabolically) costly and also the “safest” to get rid of. You begin to lose muscle mass to reduce energy depletion and to aid in the change of fuel substrates (see below).

    So now you have the body reducing metabolism and shedding muscle to save energy. Less muscle mass further reduces the metabolism too. This is the body’s first big up yours to eating less – you end up burning less calories AND losing muscle (the stuff that makes you look good naked) BECAUSE you’re not eating enough. Just to make it worse, this also results in reduced performance.

    Change in Fuel Substrates

    When you’re eating correctly – to support training but not body fat – your body uses fat and glucose to provide energy. When you don’t eat correctly this system is disrupted. The first thing that happens is you begin to hold on to fat stores because it’s the most efficient fuel source – it keeps on giving and you’ll need that for survival. Because you’re not eating enough carbohydrates and the body needs to get rid of muscle, you begin to catabolise muscle for fuel.

    This is the body’s next up yours to eating too little – you end up holding on to more fat instead of losing it! More body fat + less muscle = skinny fat = unfit and unhealthy.

    You knew you had to make changes to your nutrition in order to lose body fat, but you jumped the gun. So before you jump the gun on the above advice, some more advice. It’s easy to get the amount of calories you need by eating rubbish, but the same things happen. You lose muscle, put on fat and lose fitness. You need to eat good quality calories most of the time.

    You also don’t have to be eating all the time. You can get the correct amount of good calories in by just one meal a day. How your nutrition is structured depends on your lifestyle and goals.

    Lastly, the ratio of carbs, protein and fat does matter. But it must be calculated relative to your amount of body fat, your levels and type of activity, and your goals. It’s not a thumb suck.