Most people know that exercise is an important factor in natural weight loss, but the wide compassionate of exercise for certain people may considerably be preventing them from losing fat! People who take most of their chance weight in the lower intestines in the form of the pendulous sagging fat cache below the waistline can exercise too much and / or too hard and entirely interfere with their ability to lose weight.
The adrenals are small glands that sit on top of the kidneys ( " adrenal " translates to " on top of the kidney " ). Alhough they are small, the adrenal glands are powerful organs and produce hormones involved in many functions. The most recognized of the adrenal horomones is probably adrenaline ( also called epinephrine ). You may current be familar with the function of adrenaline, which mobilizes the body for force by increasing heart proportion, elevating blood pressure and respiration, and by increasing circulation to the body ' s muscles. Adrenaline also promotes the burning of fat for energy, so adrenal function can promote weight loss during short periods of physical or even emotional stress.
The adrenal glands produce else hormone that can promote weight gain though. This hormone is called cortisol, and it tends to cause the storage of fat in the lower innards. Unlike adrenaline which is produced for only short periods of time, the adrenal glands can produce cortisol long - term. This means that any fat - burning effects from adrenaline will be overcome in the long - run by the fat - storing effects of cortisol. From a survival perspective, cortisol serves the bourn of providing wonder storage of fat for energy when the body is under stress for a long interval of time. This storage of fat in the lower stomach will fix up energy and keep a person alive if he or she must endure long periods living under harsh and physically demanding conditions. The problem is, mental / emotional stress will promote cortisol levels too, and for nation who lead particularly stressful lives, the lingering high cortisol levels will likely stimulate lower belly fat deposition.
So what does this have to do with exercise? Well, for someone who is under chronic emotional stress and whose adrenal glands are constantly worn out, their cortisol production is existent high and their ability to produce adrenaline has been chiefly exhausted. If you add a lot of strenuous exercise into the homogenize, the sequence is more cortisol production. As the cortisol levels increase, there is a greater and greater predisposition to store fat in the lower stomach.
Many people in this stage who are decisive to lose weight will see their inability to lose weight as an indication that they need to exercise harder and more often. These people may be able to lengthen to lose weight in general, whereas if you are burning more calories than you take in, you will lose weight, but they never are able to eliminate that lower belly fat. So they work out even harder, but the belly fat remains - and they become more and more fatigued and truly bring about to lose strength in the muscles of the arms and legs.
Why would somone lose strength in the muscles in the arms and legs? Exercise is used to strenghten and develop muscle, isn ' t it? Well, cortisol not only stores fat in the lower belly, it also stimulates the breakdown of muscle and other tissue to use for immediate energy needs. So the more settled a person is to exercise away the belly fat, the more cortisol is produced, and as we spoken a moment ago, if you burn more calories than you take in, you will lose weight, only in this position the weight being lost is muscle and not fat!
The development is a downward spiral of weariness, loss of muscle mass and strength, and sometimes the development of house problems as the body foodstuff it ' s own tissues for energy - but there ' s no reduction in that lower innards fat own that the body holds in squirrel.
So what should a person with this problem do to lose that lower stomach " pooch "? Well, first of all it is important to figure out if you largely fall into this coterie, owing to with the contrast of someone who has high cortisol feat and drained adrenals, charismatic exercise is still one of the most effective weight loss measures one can take.
Someone with a high cortisol problem will have a set parcel of signs and symptoms. First, as we ' ve mentioned several times immediate, the nonessential weight is deposited almost exclusively in the lower abdomen. The weight would create a sagging berth just subservient the waistline. As we ' ve today stated, there may be loss of muscle in the arms and legs, and this bent be visibly noticable, or it may manifest neatly as an inability to build strength in these muscles. In appendix, people with adrenal weariness and high cortisol may have a bundle of symptoms that could entail chronic tiredness, cravings for spicy foods, a need for caffeine or other stimulants just to stay astute during the day, swelling in the lower legs, dizziness when arising quickly from a seated position, numerous arthritic problems, cramps in the calves at night, and waking up frequently in the middle of the night.
If you do fall into this conglomerate of adrenal prostration / high cortisol, exercise is still important, but you want the clement of exercise that helps you to knob stress, not exercise that creates additional stress. For someone with worn out adrenals, the best type of exercise is relatively low - intensity aerobic exercise for 30 to 60 minutes about 3 times per season. This is exercise you can do without getting out of breath and without enjoyment fatigued afterwards. Among the options for this type of exercise are moving, bicycling, swimming, yoga, tai chi, and low - intensity aerobics. Exercising outdoors seems to be particularly beneficial for stress reduction, and subsequently cortisol reduction, at premier when there are no extremes of temperature to deal with. In addition to going to a lower - intensity type of exercise, it is important to make forcible to eat enough protein to maintain muscle mass. This is easily accomplished by most people, but if you ' ve been uncommonly cutting calories to lose weight, you are probably fully working against yourself. Just 3 to 4 ounces of meat, fish, eggs, or dairy three times per day is persuasive to spare your muscle. If you are a vegan, just make decisive to eat plenty of pesos, nuts, seeds, and other high - protein foods. If you ' ve been working out like flipped out to try to get rid of that belly fat, but all you ' ve managed to accomplish was tactility petered out, weak, and sore, by reducing the intensity of your workouts and controlling stress better, you ' ll likely find that the belly fat gradually shrinks away and you ' ll look and feel great!
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