Reminding us again that correlation is not causation, Brad Schoenfeld, director of the human performance laboratory at Lehman College in New York, notes that in his research lean muscle gains highly beneficial for weight loss occurred without the presence of these hormones Schoenfeld Thus, the hormone hypertrophy hypothesis has been challenged.
Expert Eric Helms highlights how professional bodybuilders peaking for competition—at the height of their leanness and impressive physiques—all have minuscule testosterone levels Helms Helms emphasizes that caloric restriction, in and of itself, is the biggest signal contributing to low levels of free testosterone i.
HOW TO BALANCE YOUR HORMONES TO LOSE WEIGHT
In fact, the prolonged and sustained caloric deficits required to be an elite bodybuilder mean it takes a pro 2—3 months for testosterone levels to return to normal. What does this mean for the recreational client looking to burn fat and build muscle? Artificially boosting testosterone is not the answer. Instead, look at root causes of low testosterone. For clients carrying too much belly fat, losing weight should be the top priority.
Belly fat is proinflammatory.
How the Hormone Reset Diet Can Help You Lose Hormonal Weight Gain
Chronic inflammation can worsen blood glucose control and exacerbate weight gain. Abdominal adiposity also increases the activity of a hormone called aromatase , which helps convert testosterone into estrogen, further reducing testosterone levels. One study showed that healthy young men average age Sleep quality is also a factor. Sleep apnea, a disorder characterized by pauses in breathing or periods of shallow breathing during sleep, compromises sleep quality.
A recent study by the University of Miami linked poor sleep quality to lower testosterone levels and found that for every hour of sleep loss under 7 hours , men could expect a drop in testosterone Patel et al. A poorly periodized plan can quickly lead to inadequate recovery, overtraining and low testosterone levels. Elite and high-level athletes often see such effects when intense training pushes them into the overtraining zone. For the fitness enthusiast or weekend warrior, too much aerobic exercise, too many HIIT sessions and excessive volumes of training in the gym can all lead to inadequate recovery and low testosterone.
A properly designed resistance training plan can prevent the profound drop in testosterone that may occur from too much volume, too much intensity or both. Social media is awash with claims that too much estrogen causes hormone imbalances and weight gain, particularly in women. Research suggests otherwise.
Hormones and weight gain: How to fix the hormones that control your weight
The worldwide obesity epidemic exploded only in the last 40 years. A quick review: Weight gain reflects the accumulation of fat cells that are highly proinflammatory. That disturbs blood glucose and insulin function, contributing to a downward spiral of poor regulation of insulin and cortisol while estrogen levels move higher. Once again, weight gain causes this hormonal disruption—not vice versa. Often, hourglass or pear-shaped body types do really well when training with heavier weights e. Many women still fear heavy weights. Aim to get your clients to lift heavier loads at lower rep ranges always with good form.
This will ramp up lean muscle gains, increasing metabolic rate and supporting long-term weight loss. When your clients ask you about hormones and weight loss, help them understand the difference between symptoms and causes.
Are your female hormones sabotaging your weight loss?
They can achieve success by adopting an integrated wellness plan and addressing lifestyle factors such as lack of sleep and chronic stress. At the end of the day, compliance is king. Ultimately, as clients move along in their weight loss journey, finding a fitness strategy they can maintain over the long term is the key. Many trainers get too focused on the calories clients burn during their training session and forget about how much they move the rest of the day Levine The suggestion for 10, steps is a great place to start.
In the short term, apps or fitness trackers can be very effective tools for showing clients how inactive they truly are. It can take 8—12 weeks to build new movement habits. Walking to work, taking the stairs, parking as far away from the entrance as possible where all the free spots are! I f you want more context on NEAT, read this resource next! The problem is the impact of chronic low-grade stress on nutrition, movement and lifestyle choices.
To address a cortisol imbalance, reassess these essential components of wellness. Few of us get enough sleep. The average American sleeps about 6. Nighttime exposure to blue light from electronic devices further impairs sleep quality.
Setting a sleep schedule—consistent bedtime, regular wakeup time and dedicated hour before sleep to unplug from technology—is a great first step in increasing resiliency. Not surprisingly, they struggle with improving fitness and losing weight. Clients of this type will often crave sugars, rely on caffeine for energy, struggle with fitness and get stuck on a weight loss plateau. Check out this downloadable PDF for more on tackling weight loss plateaus. You will no doubt have conversations with clients about topics like meal frequency.
While high meal frequency can be a great tool for bodybuilders and competitive athletes, the outcomes for recreational exercisers are more apt to be negative. Some people may think that increasing meal frequency will boost metabolism, thereby aiding fat loss. However, this is not what the science shows. Keep things simple for your clients: Removing snacking opportunities and getting back to three meals a day can be a highly effective strategy for weight loss. In addition, you will learn programming strategies for this population. Agnihothri, R.
Moderate weight loss is sufficient to affect thyroid hormone homeostasis and inhibit its peripheral conversion. Thyroid, 24 1 , 19— Arent, S. Bubbs Performance Podcast, Season 2, Episode Accessed Jan. Belfort, R. Dose-response effect of elevated plasma free fatty acid on insulin signaling. Diabetes, 54 6 , — Boden, G. Effects of fat on insulin-stimulated carbohydrate metabolism in normal men.
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Journal of Clinical Investigation, 88 3 , — Chao, A. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity Silver Spring , 25 4 , — Ferrannini, E. Effect of fatty acids on glucose production and utilization in man. Journal of Clinical Investigation, 72 5 , — Goodpaster, B.
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Effects of weight loss on regional fat distribution and insulin sensitivity in obesity. Diabetes, 48 4 , — Helms, E. Nutrition for bodybuilders, hypertrophy and physique-focused athletes. Bubbs Performance Podcast, Season 2, Episode 7.
Hirshkowitz, M. Sleep Health, 1 4 , — Leproult, R. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 21 , — Some individuals are genetically set to not produce this hormone inside the body. The best way to increase adiponectin hormones is by performing intermittent fasting.
Regular exercise and eating monosaturated fatty acids like pistachios, avocados, and even genuine dark chocolates can help. Knowing that effective weight loss is possible only with hormone balance has aided many individuals to keep their weight in check and break the weight loss plateau.
There are hormone replacement therapies available for people who are not benefited by diet and supplements and require an extra edge for kicking their weight loss journey. Each body is different and a reliable doctor would help you in this journey to customize specific treatment needs for each individual. Skip to content. Facebook page opens in new window Twitter page opens in new window. May 27 Hormone imbalances hindering weight management: Sex Hormone Imbalances: Sex hormone imbalances, like estrogen and testosterone, can lead to weight problems.