Jump Rope to Reduce Your Appetite

I’ve been flogging the jump rope as the BEST fat loss tool around, but you shouldn’t take my word. You should take a look at this 2013 study:

Hiroshi Kawano, Mayuko Mineta, Meiko Asaka, Masashi Miyashita, Shigeharu Numao, Yuko Gando, Takafumi Ando, Shizuo Sakamoto, Mitsuru Higuchi

Effects of different modes of exercise on appetite and appetite-regulating hormones

Appetite, Volume 66, 1 July 2013, Pages 26–33

  • Japanese researchers Kawono, Mineta et al found that jumping rope has a greater exercise induced appetite suppressive effect compared to non-weight bearing exercise.
  • Ghrelin was suppressed and PYY was increased during both exercises.
  • Appetite was suppressed to a greater extent with rope skipping than with cycling.

What does this mean to you? Well, first up, GET OUT YOUR JUMP ROPE!

Let’s break it down. If your appetite is suppressed, it’s more likely that you’ll eat less right? That sounds fair.

Jumping rope also has a hormonal effect on appetite. There are two hormones: Ghrelin and Leptin that are a ‘big deal’ where fat loss is concerned.

 

leptin controls appetiteLeptin is your friend: it acts on receptors in the hypothalamus of the brain, where it inhibits appetite. The study didn’t mention this hormone, but you need to know that as far as ‘good’ fat loss hormones go, leptin is your pal.

 

 

 

 

Ghrelin is your foe: Ghrelin has emerged as the first identified circulating hunger hormone or appetite enhancing hormone.  This hormone increases food intake and increases fat mass by an action exerted at the level of the hypothalamus.

ghrelin stimulates appetite

 

 

PYY works by slowing the gastric emptying; hence, it increases efficiency of digestion and nutrient absorption after a meal. This means that you’ll feel fuller longer when this peptide is increased through jumping rope.

 

All these benefits from skipping, who’d a thought? If we can do anything NATURALLY to control these hormones, then bring it on!

Here’s a simple jump rope workout:

Set your timer for 45 sec to 1 min of work with a 10 second transition time:

  • jump rope
  • prisoner squat
  • jump rope
  • decline push up (incline or regular/modified)
  • jump rope
  • plank

Repeat this up to 3 times

If you want to help control your appetite from a hormonal perspective, then jumping rope will help. I’ve got some jump rope ideas to pair jump rope with bodyweight exercises, you can’t go wrong with my Challenge Jump Rope program. You’ll get 31 workouts and coaching videos to show you ‘how to’.

challenge Jump rope grp