[quote]jehovasfitness wrote:
Thomas Gabriel wrote:
Fat burners (stims) are the last thing she needs. She should be on a hardcore cortisol lowering regimen if she wants to continue run long distances and be lean.
x2. does she lift weight at all?
if anything cut back on the daily running and add in weights if she’s not[/quote]
This is exactly correct! Stubborn lowerabdominal fat is commonly associated with low cortisol and according to some of the newer research I have seen lower levels of growth hormone levels as well. The fat burners (lipo 6 and HOT-ROX) and too much running will only serve to exasperate this situation. Aerobic training increases oxidative stress which can accelerate aging. According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II) â??oxidationâ?? is a process that forms free radicals in the body. Aerobic training increases adrenal stress which can LEAD you TO OVERWEIGHT and produce other undesirable health consequences.
According to Dr. James Wilson (author of Adrenal Fatigue â?? The 21st. Century Stress Syndrome) â??normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormonesâ??. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory and difficulties in concentrating, insomnia, feeling worn-out, and most importantly - with respect to this article - the inability to lose weight after extensive efforts.â??
Aerobic training increases body fat in stressed individuals by contributing additional stress.
Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.
When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that â??continuous aerobic work is basically exercise induced castration!â??
There is a link between high cortisol levels and storage of body fat, particularly â??visceralâ?? abdominal body fat (also known as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity and around the internal organs, whereas â??regularâ?? fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes.
Some simple things that would likely help her out if she is not already doing them:
Avoid very low calorie diets, especially for prolonged periods of time. Low calorie dieting is a major stress to the body. Low calorie diets increase cortisol while decreasing testosterone.
Use stress reduction techniques (stress, anger, anxiety, and fear can raise cortisol)
Avoid continuous stress. Stress is an important part of growth. It’s when you remain under constant stress without periods of recovery that you begin breaking down.
Avoid overtraining by keeping workouts intense, but brief (cortisol rises sharply after 45-60 min of strength training)
Avoid overtraining by matching your intensity, volume and duration to your recovery ability. Decrease your training frequency, and or take a layoff if necessary.
Suppress cortisol and maximize recovery after workouts with proper nutrition: Consume a carb-protein meal or drink immediately after your workout.
Get plenty of quality sleep (sleep deprivation, as a stressor, can raise cortisol).
Avoid or minimize use of stimulants; caffeine, ephedrine, synephrine, etc.
Limit alcohol (large doses of alcohol elevate cortisol).
Stay well hydrated (at least one study has suggested that dehydration may raise cortisol).
In terms of supplements without knowing what her sleep/ wake/ energy cycle is like it is hard to say what I would do. One example I might suggest with her if she had low morning energy would be:
1.) 10 grams of Krill Oil (Olympian Labs)
2.) 400 mg PS (after workout and before bed)(Biotest or any other brand)
3.) Multi Intense Multi-Vitamin 2 with BFST 2 with Dinner (Poliquin)
4.) Primal Greens (or a quality greens supplement) 1 Tablespoon with meals (Designs for health or Poliquin)
5.) Glycine (5-10 grams per meal) (www.bulknutrition.com)
So there you have it! A simple but effective way to get rid of that stubborn lower boy fat and lower cortisol!