As a woman over 40,  experiencing perimenopausal or menopausal weight gain have you increased your frequency and duration of exercise in an attempt to ‘out run’ your belly bulge?

Women between the ages of 40 and 60, your body is naturally, gradually aging and changing as are your hormones. These changes often include, muscle loss, weight gain, insatiable food cravings and a belly bulge or ‘muffin top’ that won’t go away.

Before you decide to throw in the towel and succumb to the aging process, there are many things you can do with regard to exercise, nutrition, and lifestyle changes that can help offset, slow down, and even reverse the metabolic slowdown associated with aging.

Today, we explore how exercise can help the hormonal balance and what cortisol’s role in weight gain is.

We know that exercise is good for us. It strengthens our major organs and our muscles. It helps to regulate blood sugars and fat storage. It improves bone density and stimulates the production of ‘feel good’ hormones. Exercise is essential for weight loss and weight maintenance.

The unfortunate thing is, exercise also creates stress on the body. Not just wear and tear on the joints and muscular stress, but metabolic stress as the adrenals increase their production of cortisol to keep energy levels high and the body’s various systems running effectively.

In general chronically high cortisol levels result in extreme fatigue, reduced immune response and low blood pressure and is bad for everyone. These high cortisol levels are even worse for the perimenopausal woman whose production of progesterone is at an all time low.

You may wonder why this happens? The adrenals cannot make cortisol without progesterone. The more cortisol they’re required to make to offset stress, the less progesterone will be available to balance estrogen and testosterone. Without the balancing effects of progesterone, excess estrogen often leads to weight gain, in particular, an increase in the body’s central fat stores – the Belly Bulge.

Women with high central fat also tend to secrete more cortisol than women with lower central fat in high stress situations. These can create a cycle that is difficult to break. In addition, cortisol prompts cravings for “comfort food,” which are typically high in carbs and saturated fat. Routinely acting on these cravings can also lead to weight gain.

Clearly we need to balance the benefits of exercise with the potential costs of elevated stress and cortisol levels. We need to exercise for hormonal balance.

• More cardio is NOT better. Short intense interval cardio workouts stimulate less cortisol production than longer endurance workouts.
• Efficient strength workouts. Compound, whole body movements incorporating high tension techniques involve more muscles and burns more calories during the workout and after your workout. This also reduces the duration of your workout. Monitoring intensity during strength training can enhance the benefits.
• Add more non-exercise movement to your day. Take the stairs, park farther from a store, and just incorporating more movement in your day will help to increase your metabolism without causing hormonal stress on your body or spiking appetite.
• Engage in formal exercise five days/week. Regular exercise a the right intensity is still key to losing weight. Alternate weight training with light intensity fat burn,  high intensity cardio  exercise, mobility exercises, and stress relief activities.

Sample Weekly Workout

Monday: Weight train – 25 to 30 minutes. Include a 10 minute high intensity fat burn
Tuesday: Light intensity fat burn – 30 to 120 minutes
Wednesday: Weight train – 25 to 30 minutes. Include a 10 minute high intensity fat burn
Thursday: Light intensity fat burn – 30 to 120 minutes
Friday: Weight train – 25 to 30 minutes. Include a 10 minute high intensity fat burn
Saturday:  Mobility exercises – 20 minutes and an 8 minute high intensity fat burn
Sunday: Stress release activity  – restorative yoga, tai chi, meditation

Cortisol’s Relationship to Sleep and Stress

We also need to focus on sleep and managing stress in order to keep chronic cortisol levels down.

• Sleep. Production of cortisol varies rhythmically throughout the day, being highest upon waking and declining to its lowest levels of the day at the time you typically go to sleep. Chronic, moderate sleep deprivation interrupts this diurnal cycle, causing end-of-the-day cortisol levels to remain high. Over time, elevated cortisol levels can lead to insulin resistance, obesity and diabetes. Elevated cortisol levels are of particular concern to menopausal and perimenopausal women, as the combination of high cortisol and low estrogen contributes to middle-of-the-body weight gain. Try to get eight hours minimum of sleep and go to bed by 10:00pm.
• Reduce and manage stress: Participating in a regular “mindfulness-based stress reduction” program offers significant reductions in cortisol and stress-related symptoms. Deep breathing and meditation also help to reduce stress.

Conclusion

In short, as women we need to stop comparing our current body to that of our 20 year old body and we need to have compassion for ourselves as we age. Whether you are currently at a gym, in a group exercise program, working with a personal trainer, or managing your fitness routine on your own, understanding the role that stress and hormones play go a long way.

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 or email [email protected] to see for yourself. Mention this article for a free session!

Over the past four weeks, I’ve been writing about a number of weight-affecting hormone issues – cortisol, leptin, estrogen and insulin imbalances. Now, let’s talk about testosterone and how it affects women.

What is Testosterone

Testosterone (T) is a steroidal hormone produced in humans and although men make greater amounts of T than women, the hormone is essential for a woman’s survival.  Testosterone originates in the sex organs in both men and women but circulates in different amounts. Women have one tenth the amount of testosterone as compared to men.

Testosterone helps to burn fat and is the hormone responsible for increased muscle mass, bone density, improves libido, and is imperative for good health. Testosterone boosts strength and decreases body fat.  A woman with high testosterone is the owner of a lean body with a flat strong abdomen and high energy. Testosterone is a very versatile hormone. It can convert to either estrogen or dihydrotestosterone (DHT). As testosterone strengthens our bodies and improves our memory, it also creates that essential sense of well-being that makes us all feel wonderful and alive regardless of our age.

Age and stress can significantly reduce the testosterone levels in women. Low levels of testosterone can lead to a number of serious conditions, including increased risk of depression, low sex drive, obesity and osteoporosis. It can also cause less serious conditions such as fatigue and moodiness. All of this can increase stress and inflammation leading to more fat accumulation. And the sad part is …. most women consider these problems a normal part of the aging process.

As women age, they need testosterone to help them control their weight. It is also very important to understand that too much testosterone can be harmful. As women acquire excess abdominal fat, their estrogen levels rise along with their SHBG and their free testosterone also increases. For women, testosterone has the power to decrease fat mass, but it can also promote insulin resistance – thus causing belly fat.

As testosterone levels drop, previously youthful women begin aging rapidly, often becoming overweight and more passive. Women with low T feel tired and lazy and gain weight easily. Women with low T develop heart disease sooner and lose their memory faster than women with normal levels.

Aging is not the only cause for the dwindling of women’s T levels. Medications including the use of birth control pills and the use of a popular class of antidepressants have been shown to cause a negative effect in testosterone levels.

It is clear that as we mature, we should not accept obesity as the norm. Vitality, vim and vigor and permanent weight loss are attainable with enough testosterone, exercise and a healthy diet.

How Testosterone Slows Your Metabolism

Did you know that toxins that you encounter daily behave like estrogen when absorbed in the body?
All this fake estrogen overwhelms your body’s testosterone—which is vital for hormone balance—and contributes to estrogen overload. Testosterone contributes to muscle growth, which in turn supports metabolism. And, as we already know, estrogen overload raises insulin insensitivity. The combination adds pounds to your frame.

Your risk of weight gain and disease from exposure to toxins may be greater than you realize. A survey by the CDC demonstrated that 93% of the population has measurable levels of bisphenol A (BPA), a chemical found in store receipts and canned foods that disrupts estrogen, thyroid, and androgen hormones. Endocrine disruptors have been shown to interfere with the production, transportation, and metabolism of most hormones.

Testosterone and Weight Gain

A hormonal imbalance can result in excess testosterone production and subsequent weight gain in women. Recognizing the symptoms of this imbalance can help you minimize weight gain.

Note that the testosterone does not trigger weight gain, but instead is an accessory symptom. Physicians may test for high testosterone levels when a woman experiences a sudden weight gain and the physician suspects polycystic ovary syndrome may be to blame. Because testosterone circulates in the blood, physicians can recommend a blood test to measure the presence of testosterone in your body.

Testosterone plays a vital role for women who generally gain excess weight when testosterone levels decrease. This can lead to a number of problems. The relationship between women, testosterone and weight gain is, however, a little more complicated than with men. Women tend to gain weight easier than men because of higher levels of estrogen. As women age, levels of estrogen and progesterone, the female sex hormones, begin to fluctuate. Estrogen tends to become dominant and this can often lead to weight gain. Excess testosterone can convert to estrogen thus causing that weight gain.

A decrease in testosterone levels in women can lead to a loss of muscle mass. Muscle mass burns more calories than fat and keeps the metabolism working well, so a decrease in muscle tissue could lead to additional weight gain.

Testosterone and Weight Loss

Increasing testosterone levels and lowering estrogen levels can help to reverse the loss of muscle. To reap the benefits of increased testosterone, estrogen levels must simultaneously be lowered. There is a direct correlation between elevated estrogen and disorders involving obesity.  Testosterone plays an important part in the metabolism of fat as well. There is a higher predisposition to being overweight in women with a fluctuating or low testosterone level. 

How to Increase Testosterone

There are a few options for treating low testosterone levels: the pharmaceutical approach, the supplement approach, and the lifestyle approach.

• Talk to your doctor to check your testosterone levels.
• Workout regularly to help improve testosterone levels and boost your metabolism. Performing muscle-building exercises will aid in raising testosterone levels.
• Get more sleep and lower stress levels.
• Include fiber rich foods for weight loss in your diet such as flaxseeds, prunes, pumpkin seeds, whole grains, etc.
• Take vitamin C, probiotics, and magnesium supplements to prevent constipation.
• Avoid consuming alcohol as it can potentially damage the liver and kidney.
• Take zinc and protein supplements to improve testosterone levels.
• Doctors can prescribe both bio-identical and synthetic hormones as well.

Precautions

• Do not start self-medication as weight gain is a multifaceted problem and you should target the root cause to lose weight without harming your health.
• Talk to your doctor and get the necessary tests done to find out if your weight gain is hormonal.
• If yes, whether one hormone is causing the weight gain or there are other abetting hormones as well.

Conclusion

Though it sounds complicated, you now have the tools to determine the reason for your broken metabolism, the reasons regular diets don’t address the root cause of your weight gain and belly fat. Hormones dictate what your body does with food.  Losing weight is not just about healthy eating. It’s about keeping your hormones in check.

It’s not easy to lose weight. If your hormones are imbalanced, see your doctor and find your fix. If you are already eating healthy and exercising regularly, your body might slim down without any extra effort from you.

As we have discussed over the last four articles, hormones control critical reactions and functions such as metabolism, inflammation, menopause, glucose uptake, etc. The triggers of a disrupted hormonal balance can be stress, age, genes, and poor lifestyle choices leading to a sluggish metabolism, indigestion, uncontrollable hunger—ultimately leading to weight gain. Though women are accustomed to hormones going wacky, a chronic case of imbalanced hormones can make you prone to all obesity related diseases.

Whether you are currently at a gym, in a group exercise program, working with a personal trainer, or managing your fitness routine on your own, understanding the role that stress and hormones play go a long way.

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 or email [email protected] to see for yourself. Mention this article for a free session!

One of the most frequently asked questions by women as they get older is: “Why is it so hard to lose weight if I’m eating right and exercising?” You may be doing the same exact things you’ve always done, but suddenly find it’s just not enough. What you might not realize is that hormonal fluctuations could be playing a part in your weight gain. Many women’s first thought is: “can estrogen cause weight gain?” Well, estrogen dominance can—it’s when you have a disproportionate amount of estrogen in relation to your progesterone.

There are also other hormones that need to be balanced at any age in order to maintain a healthy weight. You already read about cortisol and leptin in our two previous articles and how they affect weight gain after 40. Read on to discover how estrogen and insulin affect your weight and how to balance them naturally to lose weight and feel great.

How Estrogen & Insulin Affect Your Weight

Your hormones impact many things, your mood, energy levels and even your weight. Your hormones fluctuate monthly, but also throughout the course of your life as you go from puberty to adulthood and then into menopause. If you have stubborn weight that just won’t come off, you’ve probably gotten so frustrated that you feel like it’s impossible. But you can lose weight, get healthy, and you can do it naturally by bringing key hormones into balance.

Hormones dictate what your body does with food, and the impact is stronger than calories alone. Many women are obsessed with calories, but they are only part of the equation when it comes to nutrition and weight loss. Approximately 99% of weight gain is hormonal. Resetting your hormones is often the missing ingredient for successful weight loss.

ESTROGEN

Estrogen is the hormone responsible for the development of female sexual characteristics. There’s an interesting connection between estrogen and weight gain. As you age, levels of all your hormones tend to decrease, including estrogen and progesterone. Your doctor may have told you that your estrogen levels are plummeting, which is why it’s confusing to hear that estrogen dominance can cause weight gain in menopause.

While estrogen levels decrease during menopause, if your progesterone levels are decreasing more than your estrogen, you can still have estrogen dominance. Estrogen dominance is really about the ratio of estrogen to progesterone—if you have too much estrogen compared to your progesterone you can gain weight and store more fat around your middle. It’s believed that most women tend to have an estrogen dominance. Another factor contributing to estrogen dominance is exposure to environmental estrogens which are estrogen-like chemicals in our environment. Some of these are things we ingest like pesticides, hormones in animal products, and plastics—all known as “endocrine disruptors.”

Think – Estrogen Dominance

If you have . . .

• sugar cravings
• difficulty with certain foods, such as chocolate or ice cream
• high, low, or borderline blood sugar (fasting is normally 70-85 mg/dL)
• trouble lasting longer than 3 hours between meals
• a muffin top (waist > 35 inches in women)
• A lack of weekly exercise
• Polycystic ovary syndrome (PCOS)—a problem with irregular periods, acne, increased hair growth, and sometimes infertility and/or cysts on the ovary.

INSULIN

Insulin is a hormone created by your pancreas and it helps regulate glucose (blood sugar) in your body. If you’re overweight or even “skinny fat” (storing too much visceral fat around your organs) your body’s glucose regulator, insulin, gets thrown off balance and you have a harder time losing weight. In addition, if you tend to eat sugary foods throughout the day, you keep your insulin working overtime trying to clear the sugar from your blood. What does insulin do with the extra sugar you ask? It stores it as fat. This is the easiest hormone to reset: do it in less than 3 days, according to recent studies.

Think Insulin Resistance

If you have . . .

• trouble sleeping
• more than one cup of coffee per day and giving it up seems outrageous
• anxiety or irritability
• burn out
• gut problems such as indigestion or ulcers
• thinning bones
• overeating when stressed

How Estrogen and Insulin are linked

Estrogen itself has many beneficial effects on the body, including helping optimize the action of insulin, the hormone that prevents high blood sugar levels. Consequently, low estrogen levels may lead to insulin resistance, or impaired insulin action. Insulin resistance is linked to metabolic syndrome, a group of traits and medical conditions that increase the risk of health problems such as diabetes, heart attack and stroke. Low estrogen levels and insulin resistance can have negative health consequences, and your doctor can best guide you on how to manage and treat these health concerns.

Estrogen and Insulin Resistance

A review of animal and human studies published in the March 2016 “Journal of Diabetes Research” discussed the known association between estrogen and insulin action. In addition to impairing insulin action, low estrogen levels may hinder the secretion of insulin from the pancreas. Insufficient insulin causes the liver to produce excess glucose and send this surplus into the blood. Estrogen deficiency may also cause inflammation, which can further impair insulin action. Adding to the complexity of this issue, certain conditions characterized by insulin resistance — obesity, pregnancy and polycystic ovarian disease — are associated with high estrogen levels. Therefore, additional quality research is warranted to fully understand the effects of low estrogen on the body.

Warnings and Precautions

Insulin resistance increases the risk of serious health problems, and low estrogen levels may be related to insulin resistance. While insulin resistance usually occurs without any symptoms, it may be more likely to occur if you have gained unwanted weight or have extra belly fat. If you have insulin resistance or metabolic syndrome, work with your doctor on a treatment strategy that should include regular physical activity and a healthy weight loss plan. If you are postmenopausal, or if you suspect you have low estrogen levels, speak with your doctor for guidance on treatment options.

How To Balance Estrogen For Weight Loss

To avoid estrogen dominance, you want to keep a fine balance between your progesterone and estrogen. You can naturally balance estrogen dominance by:

• Exercise daily to promote detoxification
• Try to eat 35 to 45 grams of fiber per day
• Eat a pound of vegetables per day
• Take or eat Wild Yam (Dioscorea Villosa) in capsule or dried herb form
• Reduce your red meat intake
• Eliminate excess sugar or processed foods

How To Balance Insulin For Weight Loss

Ways to naturally balance your insulin levels include:

• Get Enough of the Right Kinds of Exercise
• Increase Your Protein Intake
• Eat Low Glycemic Index Foods
• Include “Good” Fats for Healthy Hormones.
• Balance Your Meals
• Enjoy a Healthy Breakfast Every Day.
• If You Need To Snack, Snack Healthy.
• Plan Your Meals Ahead of Time.
• Get enough sleep

The bottom line is this: if you’ve been struggling to lose weight but can’t figure out what you’re doing wrong, your hormones are probably to blame. You can ask your doctor to test your hormones, as well as use the information to try different techniques to bring suspected problem hormones back into balance. It’s your body, and you should know everything you can to not only lose weight but feel happy, healthy and whole.

Whether you are currently at a gym, in a group exercise program, working with a personal trainer, or managing your fitness routine on your own, understanding the role that stress and hormones play go a long way.

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 or email [email protected] to see for yourself. Mention this article for a free session!

Do you struggle with food cravings? Body weight issues? Yo-yo dieting?

Let’s look at Leptin – the weight loss hormone….

Just yesterday you were able to stick to three square meals, but today some animal urge inside is making you devour everything in sight. Yes, it can often feel like your appetite changes on a day-to-day basis. And really, every day can be a little different. Hunger is the result of a complex mix of hormones, physical activity, sleep deprivation, and even emotions, particularly stress. But it changes over time. There are some general trends that stand out and are noticeable to doctors and nutrition experts.

Every woman, especially those over 40, wants to find the fastest way to burn fat. So when you finally make that decision to get serious about weight loss, it is easy to become impatient as the pounds don’t come off as fast as you would like.

It is reality that many women don’t lose weight as quick as men. There is a way to jump start your natural fat burner and see more results faster than you have in the past.

The Weight Loss Hormone

Leptin is the king of hormones, the most powerful hormone in the human body. Fat cells produce leptin, a primary source for instructing metabolism, weight loss, and hormone balance. Leptin communicates directly to your brain, telling the brain how much fat is in storage. It controls appetite, energy, and metabolic rate. Leptin problems are the primary reason for food cravings, overeating, faulty metabolism, the obsession with food, and heart disease.

Leptin and weight loss for women need to be discussed together because it is impossible to maintain a healthy body weight if this hormone is not able to function correctly. When the body is working properly, leptin allows people to control their eating habits and burn off what they to easier. In effect you are able to eat normal portions without the constant hunger pains that many people experience when dieting. When Leptin resistance is involved the body quickly begins to gain weight because the brain never receives the signal the stomach is full.

Leptin Resistance

When leptin resistance occurs, the body produces the hormone, usually in levels higher than normal. The body is just not able to react correctly to the signa

ls it attempts to send. Women who are experiencing this will often feel hungry even after eating a large meal. They will crave sweets and receive no lasting satisfaction from anything that is eaten.

Since this often happens in combination with a slowing metabolism, like in women over 40, weight gain can happen very quickly. If you don’t address the leptin resistance issue in your body, it will be impossible to lose weight effectively. How your body becomes leptin resistant is a good indicator of what needs to be done to correct the issue and start to lose weight.    

Causes of Leptin Resistance

• Consuming foods that contain high fructose corn syrup
• Consuming high sugary foods and drinks
• Lack of sleep
• High stress levels
• Foods high in fat or refined sugar

Making Leptin Work So You Can Lose Weight

Reversing the resistance your body has to leptin is possible. And it can be done naturally. However, you will need to follow a weight loss plan as well as exercise (See weekly exercise plan in Our Cortisol article).

The goal is to make leptin work properly and help you lose weight. It includes changes such as switching to a healthy eating plan with recipes that feature a combination of inflammation-fighting foods, getting enough sleep and reducing stress. It also includes eliminating sugar and adding more protein and fiber to your diet. Once you make this change you’ll notice a remarkable change. Not only will you feel better and look better and find the pounds dropping, but you’ll also stop craving unhealthy foods.

Increase Your Resting Metabolic Rate

It’s well known that exercise burns calories. In addition, regular exercise stimulates the activity of fat-burning enzymes. The exciting news is that leptin also stimulates these enzymes, which can increase your metabolic rate even when you’re not exercising. This is important because for most people, the resting metabolic rate accounts for two-thirds of the total number of calories they burn each day. 

Steps To Increasing Metabolism:

1. Maximize flavor and nutrition. Choose food that give you the most flavor and nutritional value for the calories you consume. These foods are rich in one or more of the dietary elements that help your metabolism such as vitamins, minerals, phytonutrients, fiber, and Omega-3 fatty acids. Foods with appetite-satisfying flavor and lots of nutrition top our list, such as blueberries, tomatoes, ginger, onions and fresh herbs. 
2. Benefit from Omega-3 Oils. Omega-3 essential fatty acids are essential to the healthy functioning of the body and brain. Omega-3s help heal inflammation as well as promoting a wide range of cellular activities, and improving or preventing depression, Alzheimer’s disease and other disorders. Plant sources of Omega-3s include: ground flax seed, walnuts, and beans — especially navy, kidney and soy. Animal sources include fish, especially oily cold-water fish such as salmon or tuna.
3. Up Your Fruit and Veg Servings to 9 or 10 a Day. Find delicious ways to incorporate fruits and vegetables into every meal. Choose those fruits and vegetables with deep colors and intense flavors that reflect their high content of anti-inflammatory phytonutrients, like carotenoids and flavonoids. The deepest red and blue flavonoids belong to a subgroup called anthocyanins, found in the jewel-like colors of blueberries, cherries and pomegranates.
4. Skip the Artificial Sweeteners. The use of artificial flavors and sweeteners deprives you of the potent anti-inflammatory phytonutrients found in herbs, spices and naturally sweet fruits. Studies show that artificial sweeteners interfere with weight loss. So steer clear of these sugar substitutes and enjoy fruit, fruit juice and fruit concentrates for their flavor and nutrition. A recent editorial in the Journal of the American Medical Association(JAMA) also raised concerns about the use of artificial sweeteners.
5. Enjoy Healthy Snacks and Desserts. Snacks satisfy hunger, and desserts add fun and satisfaction to a meal. Indulge, but in healthy choices only. Enjoy delicious snacks such as crunchy walnuts or almonds, and dessert treats made from fruit and yogurt.  This will excite your palate while keeping you satisfied.
6. Exercise is necessary as it builds muscle, burns calories, and helps to reduce stress. Not only will lowered stress levels help to balance leptin in the body it can also curb cortisol. (See article on Cortisol). By following an exercise plan that takes leptin resistance into account, will help from aggravating the problem further.

Remember, weight loss is difficult and if the body is not working as it should be maintaining that weight loss will be close to impossible. End the cycle of bad diet plans today by making the sensible decision to end your resistance, lose weight, and feel good.

Whether you are currently at a gym, in a group exercise program, working with a personal trainer, or managing your fitness routine on your own, understanding the role that hormones, appetite, and exercise play go a long way.

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 or email [email protected] to see for yourself. Mention this article for a free session!

Eleven Research-Backed Reasons You Should Be Doing HIIT

Last week,  I introduced What Is It With HIIT?.   The article delved into what this type of exercise is and how it compares to traditional cardio. This installment outlines 11 research-backed reasons why you should be doing HIIT instead of traditional cardio, especially for those interested in fat loss.  

So why is HIIT so great – here are the reasons!

It’s great for busy people

HIIT stimulates similar or better physical improvements than moderate-intensity continuous training (CMT). The total time commitment required to achieve ideal fitness levels is substantially lower than traditional methods. This is great news, given that “lack of time remains the most commonly cited barrier to regular exercise participation,” states M. J. Gibala, Department of Kinesiology, McMaster University.

It’s very effective for fat loss (especially abdominal fat)

A study published in American Journal of Physical Medicine and Rehabilitation cited 62 overweight and obese subjects who performed HIIT with strength training two to three times per week over nine months saw significant improvement in both waist circumference measurements and overall body fat. In contrast, longer exercise sessions exceeding 60 minutes stimulates over-production of stress hormones, like cortisol. High levels of cortisol contributes to the storage of abdominal fat.

It stimulates powerful anti-aging hormones

HIIT has been shown to stimulate the production of human growth hormone (HGH).  HGH slows down aging by increasing exercise capacity, increasing bone density, increasing muscle mass, and decreasing body fat. In contrast, overdoing long bouts of traditional cardio can actually damage your mitochondria and accelerate aging.

It builds endurance faster

With HIIT, maximal exercise capacity (endurance) is increased in a very short time. It improves VO2 max (a marker of aerobic fitness) faster than long duration cardio.

It’s superior in preventing and controlling high blood pressure

A study published by the American Journal of Cardiovascular Disease showed women at high risk for hypertension saw greater improvements to blood pressure after just 16 weeks of HIIT, compared to the group that performed 16 weeks of CMT training. Improvements to insulin sensitivity, stiff arteries, and cardiorespiratory fitness were superior among the HIIT group.

It reduces risk of diabetes, heart disease, or stroke

It’s well known that traditional cardio produces these benefits, but research proves that if you are overweight or obese you can still reduce your cardiometabolic risk with HIIT. This means you can still get the life-saving benefits of cardio without a large time commitment.

It suppresses your appetite

In a study on the effects HIIT has on fat loss, Australian researchers cited a lower perceived appetite after HIIT training. Other researchers suggest this is partly due to release of an satiety hormone called peptide YY, as well as lowered levels of an appetite stimulant, ghrelin, after high intensity work. It gets even better because HIIT works best when paired with a progressive strength training program. Studies suggest that strength training releases gut hormones that regulate appetite during and after exercise.

You’ll see results faster

So fast that previously untrained people saw an improvement in endurance, muscle tone and performance in as little as six HIIT sessions. That’s fast!

It boosts your metabolism

Another benefit of HIIT is excess post exercise oxygen consumption (EPOC).  This means that after you complete your workout, your oxygen consumption and calorie burning remain elevated for up to 48 hours. This higher metabolic level continues as your muscle cells are repaired and restored.

It helps you lose fat while preserving muscle

A common frustration among dieters and weight-loser/gainers is that they gain all the weight back – and more! This is because cutting calories and excessive traditional cardio (CMT) seems to encourage muscle loss.  Loss of lean, metabolically active muscle tissue results in a decreased metabolism, which makes the fat come right back. Fortunately, strength training and HIIT allow you to preserve your precious muscle tissue and push your metabolism in overdrive.

It’s great for people with a short attention span

Boredom is one of the top three reasons why people stop exercising. Not only are these workouts too short to let your mind wander, but HIIT workouts don’t offer you the luxury of getting bored. This is because when you’re pushing hard – real hard – you’re busy sucking wind trying to catch your breath before the next interval. Getting bored with a HIIT workout is like getting bored while running to save your life if a bear was chasing you.

I hope that you enjoyed part two of this  instructional series What Is It With HIIT?.  If you would like to read part one, please click here.

We are proud that we’ve helped hundreds of people in Howard County and the surrounding areas meet their fitness goals. If you’re looking for a personal trainer near Fulton, Maryland, we’d love to help you too! Call us at 301-452-5547 to see for yourself. Mention this article for a free session