Ahhhh! Yes, I said it and I know this may make some of you angry, and I am sorry. I know how this feels because I taught boot camps for over 15 years. I loved boot camps; I loved the groups and boy did I love the people and the connections.
But you are here for solutions to your hormone issues and weight loss struggles. If you are over 40 and struggling with weight loss, or hormone issues like PCOS or menopause then please stick around and hear me out.
The Menopause Maze:
During this time, your body is undergoing significant changes. Hormones, particularly estrogen, take a roller coaster ride and these hormonal shifts contribute to weight gain, especially around the abdomen. It is not about a lack of effort; it is about understanding your body’s new normal.
Cortisol and Stress:
Cortisol is your stress hormone. It is not to be hated, as it is needed but we don’t want to increase it all the time. Your intense boot camp sessions, while effective for many, might be causing a cortisol overload.
Chronic stress from rigorous exercise (all that cardio you are doing) can lead to increased cortisol levels, which in turn, can lead to abdominal fat storage. It is a biological response that your body believes it needs to store energy for the long haul.
PCOS Puzzle:
Dealing with PCOS can be like navigating a labyrinth (I know from personal experience). But it doesn’t have to be. While HIIT is wonderful, it may not be best for you, especially with PCOS. The intense nature of HIIT can elevate cortisol levels, exacerbating insulin resistance, a common concern in PCOS.
This resistance makes it even more challenging for your body to regulate blood sugar, often leading to weight gain.
Cortisol Connection
Cortisol plays a crucial role in the body’s flight or flight response. However, chronic elevation, as seen with frequent HIIT, can disrupt your hormonal balance. Elevated cortisol levels can hinder your body’s ability to burn fat efficiently and may even encourage fat storage, particularly around the midsection.
Scientific studies have shown a clear link between high-intensity exercise and cortisol levels. A study published in the “Journal of Strength and Conditioning Research” found that excessive HIIT can lead to elevated cortisol levels, potentially undermining the desired outcomes, especially for those dealing with hormonal imbalances.
Solution
Consider incorporating a mix of exercises. Still, keep up with resistance training and cardiovascular training but with longer rest periods. When incorporating weight training take a 60-second rest interval between sets. When incorporating cardiovascular use a steady state, or yoga and save the HIIT training for one day a week for a shorter duration.
The body needs relaxation and stress reduction. The body does not know the difference between a harmful stressful environment and High-intensity training so we need time to allow it to relax, feel safe, and lower cortisol levels.
When weight training really try and connect the mind to the muscle you are working. Don’t worry about anything else going on in your life or around you. Concentrate and squeeze that muscle, making your workouts more effective.
Of course, nutrition is huge too and we will discuss that in a future post. Remember, everyone is unique and the way their body handles different modes of exercise. It is an intricate balance between hormones, cortisol, and exercise and you just need to find the right one for you.
I am always here to help in any way I can. Don’t give up, just change it up.
In Health,
Coach Jules
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