Most people know that exercise is an important factor in natural weight loss, but the bum compassionate of exercise for certain people may just be preventing them from losing fat! People who bring most of their lavish weight in the lower paunch in the form of the pendulous sagging fat preserve below the waistline can exercise too much and / or too hard and quite 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 close of the adrenal horomones is probably adrenaline ( also called epinephrine ). You may begun be familar with the function of adrenaline, which mobilizes the body for enterprise by increasing heart scale, 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 supplementary hormone that can promote weight gain though. This hormone is called cortisol, and it tends to cause the storage of fat in the lower tummy. 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 prejudice, cortisol serves the resolve of providing episode 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 cater energy and keep a person alive if he or she must endure long periods living under coarse and physically demanding conditions. The problem is, mental / emotional stress will exalt cortisol levels too, and for tribe who lead particularly stressful lives, the stretch 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 beat up, their cortisol production is started high and their ability to produce adrenaline has been largely exhausted. If you add a lot of strenuous exercise into the merge, the execution is more cortisol production. As the cortisol levels increase, there is a greater and greater disposition to store fat in the lower belly.
Many people in this location who are constant to lose weight will scan their inability to lose weight as an indication that they need to exercise harder and more usually. These people may be able to keep at to lose weight in general, over 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 purely get going 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 stomach, it also stimulates the breakdown of muscle and other tissue to use for immediate energy needs. So the more fixed a person is to exercise away the belly fat, the more cortisol is produced, and as we vocal a moment ago, if you burn more calories than you take in, you will lose weight, only in this plight the weight being lost is muscle and not fat!
The fruit is a downward spiral of weariness, loss of muscle mass and strength, and sometimes the development of cubbyhole problems as the body eats it ' s own tissues for energy - but there ' s no reduction in that lower tummy fat retain that the body holds in go underground.
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 wholly fall into this lot, in that with the difference of someone who has high cortisol elbow grease and burned out adrenals, vehement exercise is still one of the most effective weight loss measures one can take.
Someone with a high cortisol problem will have a intentional society of signs and symptoms. First, as we ' ve mentioned several times contemporary, the futile weight is deposited almost exclusively in the lower intestines. The weight would create a sagging volume just underneath the waistline. As we ' ve contemporaneous stated, there may be loss of muscle in the arms and legs, and this capacity be visibly noticable, or it may display neatly as an inability to build strength in these muscles. In postscript, people with adrenal weariness and high cortisol may have a class of symptoms that could bear chronic tiredness, cravings for salted foods, a need for caffeine or other stimulants just to stay conversant during the day, swelling in the lower legs, dizziness when arising quickly from a seated position, voluminous arthritic problems, cramps in the calves at night, and waking up frequently in the middle of the night.
If you do fall into this suite of adrenal enervate / high cortisol, exercise is still important, but you want the mild of exercise that helps you to handle stress, not exercise that creates further stress. For someone with narcoleptic 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 excitement 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 headmost 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 unequivocal to eat enough protein to maintain muscle mass. This is easily accomplished by most people, but if you ' ve been rarely cutting calories to lose weight, you are probably well working against yourself. Just 3 to 4 ounces of meat, fish, eggs, or dairy three times per day is efficacious to spare your muscle. If you are a vegan, just make specific to eat plenty of cash, nuts, seeds, and other high - protein foods. If you ' ve been working out like silly to try to get rid of that belly fat, but all you ' ve managed to accomplish was sensibility collapsing, 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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