How to get more from your workout.
When it comes to adding lean muscle tissue, some trainers only focus on the workout and overlook the importance of diet and recovery, which account for 70-80 percent of our results. The workout is only part of the equation, because this is when we tear the muscle down. The rebuild process occurs when we release growth hormones (GH), testosterone, insulin growth factor (IGF-1) and DHEA. Unfortunately, stress can interfere with this process and hinder our results.
Our “rebuild hormones” can be reduced by stress. Excess production of cortisol and adrenaline, our stress hormones, will trigger a decrease production of our rebuild hormones. This is why it is important to know where your stress is coming from and how to reduce it. Most people know that stress comes from everyday worry, anxiety, finances, relationships, and family. Unfortunately, there are other types of stress that are easily overlooked.
We are going to explore these other areas of stress. Because a common concern from athletes who have hit a plateau and not seeing results are fatigue, poor performance, lack of endurance, insomnia, cravings, indigestion, etc. If that sounds like some of your clients we need to look at stress and diet, because they have the biggest impact as to how well our body will produce our growth hormones, testosterone, IGF-1 and DHEA.
Types of stress
Stress is anything that causes our adrenal glands to produce more of its stress hormones. Intense exercise is a form of stress that triggers our adrenals to produce more adrenaline and cortisol. This is normal. However, the sooner we lower our stress hormones back to normal, the sooner we start the rebuilding process. If cortisol and adrenaline are constantly elevated throughout the day, it will interfere with the release of all the various growth and repair hormones. Keep in mind, our body is designed to handle stress. But constant stress can overwork our adrenal glands, which can eventually deplete them. This is known as adrenal fatigue and exhaustion and a major reason people aren’t losing those unwanted pounds and adding that lean muscle tissue.
Additional types of Stress
One type of stress that is easily over-looked is inflammation, due to our diet. Yes, exercise triggers inflammation, which is why we don’t want to add more inflammation as a result of our poor dietary choices. So, if you struggle with bloating, indigestion, gas, heartburn and other irritable bowel problems, you are irritating and inflaming your tummy. This additional inflammation triggers additional cortisol, which is needed to reduce inflammation. This is normal and can cause your cortisol levels to remain elevated throughout the day.
FYI…If you struggle with digestive problems, add some digestive enzymes that contain hydrochloric acid (HCL). HCL helps the breakdown of the additional protein many of our clients are taking. Keep in mind, when you are under stress and eat your meals in a hurry – you’re body doesn’t produce HCL.
Blood sugar imbalances are another commonly overlooked stress. When your blood sugar drops, either by skipping meals or eating the wrong foods (refined, processed, junk foods), your adrenal glands will have to produce more adrenaline and cortisol to stabilize your blood sugar. This is normal, but is additional work for the adrenals, which can only do so much work!
FYI…Symptoms associated with blood sugar imbalances:
· Cravings
· Lightheadedness
· Midmorning & afternoon slumps
· Irritability if meals or missed
· Inability to focus & concentrate
· Difficulty staying asleep
Stabilizing your blood sugar keeps you in your ‘fat-burning’ zone.
Stress is cumulative and every time we needlessly (inflamed stomach, blood sugar imbalance) trigger more cortisol and adrenaline, we add to our total stress. This overtaxes our adrenals and
causes a decreased production of our growth hormones.
Putting it ALL together…
The key to getting the most out of your workout is to ensure you are producing as much testosterone, GH, IGF-1 and DHEA as possible. If stress is an issue, we need to reduce it and support those adrenal glands. This is why replenishing the adrenal glands with specific vitamins, minerals, and adaptogenic herbs such as; rhodiola, ashwagandha, cordycep, and ginseng are important in helping restore and rebalance those adrenals. Stay away from stimulants such as caffeine, ma huang, guarna, kola, and bitter oranges…they only further deplete your already overworked adrenal glands.
FYI… Prolonged, constant stress can take you to a point where your adrenals can’t produce enough cortisol and adrenaline and cause problems with your training and health.
So, if you’re training hard or have hit a plateau, examine the stress in your life, take our ‘Stress’ test at www.DrLenlopez.com and start nourishing your body with the proper nutrients that support your adrenal glands, but just as important, reduce or stop doing the things that cause an increase of your stress hormones.
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