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BODY
For time:
21-15-9
Burpees
Power Cleans
Spend 15-20 minutes before the workout practicing power cleans. Practice adding weight. You will be using a barbell, but can use a PVC pipe if getting used to the feel.
Loading for workout should be sets of 7-11 on the opening set.
Use a box to make the burpee easier. Drape your body on the box, and get up. Scale the reps if needed.
BELLY
Italian Sausage Zoodle Bake
Gourmet version in video
Easy version below
Ultra-Simplified Oven Sausage Zoodle Bake
Ingredients
½ lb Italian sausage
½ Tbsp butter, melted
¼ cup chopped onion
⅓ cup no-sugar marinara
¼ tsp dried basil
¼ tsp oregano
1½ cups zucchini noodles
½ cup shredded mozzarella
2 Tbsp grated Parmesan
Macronutrient Estimate (for 2 servings)
Protein: ~32g
Fat: ~30g
Carbs: ~6g
Preparation
Preheat oven to 375°F. Grease small dish.
Mix sausage, onion, marinara, basil, oregano, butter. Add zoodles.
Spread in dish; top with cheeses.
Bake 15-20 min until bubbly.
Serve.
Notes
Hands-off: No skillet, draining zoodles. Prep: 4 min.
Simplified: Skipped garlic, red pepper, garnishes, oil, broiling.
BRAIN
Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans
Summary
Current obesity prevention strategies recommend increasing daily physical activity, assuming that increased activity will lead to corresponding increases in total energy expenditure and prevent or reverse energy imbalance and weight gain [1-3]. Such Additive total energy expenditure models are supported by exercise intervention and accelerometry studies reporting positive correlations between physical activity and total energy expenditure [4], but challenged by ecological studies in humans and other species showing that more active populations do not have higher total energy expenditure [5-8]. Here we test a Constrained total energy expenditure model, in which total energy expenditure increases with physical activity at low activity levels but plateaus at higher activity levels as the body adapts to maintain total energy expenditure within a narrow range. We compared total energy expenditure, measured using doubly labeled water, against physical activity, measured using accelerometry, for a large (n=332) sample of adults living in five populations [9]. After adjusting for body size and composition total energy expenditure was positively correlated with physical activity, but the relationship was markedly stronger over the lower range of physical activity. For subjects in the upper range of physical activity, total energy expenditure plateaued, supporting a Constrained total energy expenditure model. Body fat percentage and activity intensity appear to modulate the metabolic response to physical activity. Models of energy balance employed in public health [1-3] should be revised to better reflect the constrained nature of total energy expenditure and the complex effects of physical activity on metabolic physiology.