Helms emphasizes that caloric restriction, in and of itself, is the biggest signal contributing to low levels of free testosterone i. 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?
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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. 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.
Menopause weight gain: what they don’t tell you | Woman & Home
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.
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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. 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. 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.
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. Effects of weight loss on regional fat distribution and insulin sensitivity in obesity.
Diabetes, 48 4 , — Helms, E.
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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 , — Levine, J. Patel, P. World Journal of Urology, doi Getting older and becoming less active causes loss of muscle mass, which slows down the metabolism.
According to experts, it's this, rather than the menopause itself, that bears the brunt of the responsibility for weight gain in middle age.
Do Hormonal Imbalances Affect Weight Loss?
However, fluctuating hormone levels also play their part. New evidence suggests that plummeting oestrogen levels may encourage us to eat more and exercise less, lowers the metabolic rate and increases insulin resistance, making it more difficult for our bodies to deal with sugars and starches.
Our hormones also influence fat distribution. Perimenopause weight gain is often associated with the laying down of fat around the abdomen and internal organs, as opposed to the hips and thighs. Feeling stressed? Stress hormones like cortisol promote the growth of that pesky spare tyre. It's not simply a cosmetic issue, either - the more inches you add to your waistline, the higher your risk of heart disease, type 2 diabetes and even certain cancers.
Fatima Cody Stanford, instructor in medicine at Harvard Medical School, explained, "'The change' actually does bring changes for many women, including weight gain that can resist even the most diligent efforts to reverse it. Whether or not you gain weight, you're likely to feel bloated and uncomfortable during the menopause and perimenopause. Erratic hormone levels encourage water retention and intestinal gas, while reductions in bile which keeps the intestines lubricated can cause constipation, resulting in further bloating.
Bloating can also be a side effect of HRT. Minimise bloating by swapping processed carbohydrates like white bread, pasta and rice for whole grains, drinking plenty of water and herbal teas peppermint, spearmint and fennel fight fluid retention and cutting back on salt, caffeine and alcohol.
Menopause weight gain: why it happens
Try switching 'gassy' foods like broccoli, cauliflower, cabbage, sprouts, peas, beans, onions, potatoes, pears, soft cheese and oats for foods that reduce gas, such as grapes, bananas, watermelon, watercress, cucumber, peanut butter, eggs, yoghurt and hard cheese. Cooking with hot peppers and black pepper can also help. A gentle post-dinner walk or yoga session may help to move gas around the digestive system, relieving the symptoms of bloating.
Many women attribute their weight gain to hormone replacement therapy medication. However, according to experts, this is a myth. Although HRT may promote fluid retention and bloating, it can actually increase your resting metabolic rate and help you avoid or lose the belly fat associated with perimenopausal weight gain. The good news? That pesky bloated belly should deflate as you go through the menopause. The bad news? Reductions in oestrogen and muscle mass will leave you liable to weight gain.
Don't panic though: you can still lose weight after the menopause - simply follow the tips below and above. Eat right, move more and whittle that waistline away. Reducing your waistline can be super tricky at any time in your life, let alone during the menopause.