Could Your Exercise Program Be Keeping You Fat?
Dr. George Best
Exercise is of course an important part of any natural weight loss plan, but it is now becoming clear that for some people, the wrong kind of exercise may actually interfere with their ability to lose weight. This is primarily true for those people who carry their excess weight mostly in the lower abdomen - the saggy stomach "pooch". This type of weight deposition is characteristic of adrenal fatigue from chronic stress, and too much or the wrong kind of exercise can make this problem worse.
The adrenal glands are positioned on top of each kidney. They are small but extremely important glands that produce many hormones for many functions in the body. The most well-known of the adrenal hormones is adrenaline, which is produced in stressful or exciting situations and causes effects such as increased heart rate and respiration, increased blood pressure, and increased circulation to the muscles to make the body ready for bursts of activity. Adrenaline also burns fat to use for energy, and promotes weight loss when it is present in the blood stream.
In addition to adrenaline, the adrenal glands produce another hormone that is involved in weight control, called cortisol. Cortisol stimulates the storage of fat in the lower abdomen, creating a stomach "pooch" of fat deposited below the waistline. Cortisol can be produced in significant quantities over a long period of time, unlike adrenaline which can only be produced in short bursts. Because of this, in cases of long-term stress, the fat burning of adrenaline will fade out long before the fat-depositing effects of cortisol.
Cortisol does serve positive purposes in some situations as it allows for conservation of energy when the body is subjected to harsh living conditions over a long period of time. The problem is that chronic emotional stress causes elevations in cortisol and for individuals who are under a lot of stress in their daily lives, the high cortisol release from the adrenals stimulates the deposition of fat in the lower abdominal area.
This brings us to exercise. In individuals who are under a lot of stress, the adrenals will be overworked but they will continue to produce large amounts of cortisol. Highly exertive physical exercise further taxes the adrenals and leads to even greater cortisol production. The more cortisol that is present in the blood stream, the more the body is stimulated to deposit fat in the lower abdominal area.
Because of the difficulty in getting rid of the lower stomach bulge, many people will try to exercise more and harder. Many times such individuals will lose weight overall yet still not be able to reduce the size of the belly. Some will try to work out even harder, all the while becoming more fatigued and possibly even losing muscle mass.
The reason why weight loss occurs and why there may be a loss of strenght and/or muscle mass in the arms and legs is because cortisol will stimulate the breakdown of muscle and other tissue as a means of getting energy without burning fat. So, people who exercise heavily in the presenc of high cortisol will likely lose weight, but the loss is in the form of muscle and not fat, which ultimately slows the metabolism and makes weight loss even harder.
The result is a downward spiral of fatigue, loss of muscle mass and strength, and sometimes the development of joint problems as the body eats it's own tissues for energy - but there's no reduction in that lower abdomen fat deposit that the body holds in reserve.
You may be wondering what you can do to get rid of your belly fat if you do have this problem of high cortisol. First, it is a good idea to be certain that your main issue is in fact adrenal-related, because if it is not, intense exercise is one of the best things you can do to lose weight.
If you have high cortisol, there are several possible indicators. Of course, the first sign is the primary location of excess weight being in the lower abdomen. There maybe loss of muscle mass in the arms and legs, or perhaps a difficulty in building strength in these muscles. Overwork of the adrenals may also manifest with any of the following symptoms: fatigue, needing caffeine to stay alert and awake, swelling in the feet and ankles, arthritis / joint pain, salty food cravings, feeling faint or dizzy when rising suddenly from sitting, and waking up in the middle of the night.
In cases of adrenal fatigue, exercise is still necessary, but it is important to do activities that do not overstress the body. The best approach is to do about 30 to 60 minutes of low-intensity aerobic exercise about 3 days per week. Low-intensity aerobic exercise includes just about any form of exercise you can do that does not leave you gasping for breath and does not leave you fatigued and sore. Among the best options are walking (particularly outside if there is not a lot of pollution and there are no temperature extremes), swimming, bicycling, and low-intensity aerobics.
In addition to exercise considerations, diet is also important. To help prevent cortisol-related muscle wasting, it is a good idea to eat protein. Approximately 3 ounces of high-protein foods like meat, eggs, dairy, fish, and poultry in each meal is usually sufficient. For those who do not consume animal proteins, be sure to include plenty of nuts, seeds, and beans to supply adequate protein.
Now that you understand how stress and cortisol can prevent you from losing that roll of fat around the middle, you are armed with the information on how to stop killing yourself with exercise and finally lose that "pooch". Good luck!
For more information, please visit our site on http://www.trainyourbrain4weightloss.com/ natural weight loss. Dr. George Best is a holistic healthcare provider in San Antonio, Texas. He has been assisting people with natural weight loss since 1992. This and other http://www.uberarticles.com/?id=16529&b=79 unique content 'natural weight loss' articles are available with free reprint rights.
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