Fitness

Cortisol – The Muscle Breaking Hormone

Published

6 years ago

March 25, 2019

Cortisol has firmly established itself as one of the bad guys in the hormonal world. However, in the right amount and at the right time, cortisol serves a number of important purposes for anyone wanting more muscle and less fat.

First, what is cortisol?
Cortisol is a hormone produced by your adrenal glands. One of its main functions is to increase the flow of glucose, protein and fat out of your tissues and into the circulation. Cortisol levels tend to rise sharply in the morning when you wake up, peak about 30 minutes later, before declining over the course of the day. It’s also released in response to physical or emotional stress.Advertisement

How does cortisol affect muscle growth?
Most see cortisol as a “bad” hormone that you should take all possible steps to avoid. It’s true that cortisol has catabolic properties. However, there are times when this is a good thing. By helping to tear down damaged tissue, cortisol has an important role to play in the post-exercise repair and recovery process. We know that cortisol levels tend to rise both during and after exercise. But this doesn’t appear to have a negative impact on muscle growth.

In one study, Canadian researchers analyzed data collected from 56 healthy young men who lifted weights for three months 1.

If the post-exercise rise in cortisol was putting the brakes on muscle growth, you’d expect to see men with the largest rise in post-exercise cortisol gaining the least amount of muscle. Instead, the opposite was true. There was a weak but significant link between the rise in cortisol and gains in lean body mass, as well as the growth of the type II muscle fibers.

In other words, subjects with the biggest post-exercise rise in cortisol levels were also the ones who gained the most muscle. The problems start when there are large amounts of cortisol in your system for extended periods of time. If you have a number of nagging injuries that don’t get a chance to heal, or you’re trying to combine a very restrictive diet with lots of intense training, then cortisol levels are going to be higher than they otherwise would be. This is when healthy tissue becomes exposed to the catabolic properties of cortisol, which is bad news as far as muscle growth is concerned. Specifically, cortisol inhibits protein synthesis, promotes protein breakdown, as well as countering the effects of other anabolic hormones.

How does cortisol affect fat loss?
Again, this is another example where we need to make a distinction between the effects of a short-term spike and a long-term elevation in cortisol. In fact, cortisol has a lipolytic effect, which means that it accelerates the rate at which stored fat is released from fat cells4. The rise in cortisol during exercise helps to break down stored fat in order that it can be burned off.

It’s a different story, however, when cortisol levels are raised for long periods, which is often due to constant physiological and/or psychological stress. A large calorie deficit, created by excessive amounts of exercise and a very restrictive low-carbohydrate diet, definitely falls into the “physiological stress” category3, 6.

One problem linked with persistently high cortisol levels is water retention. This extra water can obscure your results, making it appear as though your rate of fat loss has stalled. All that happens is that water replaces some of the fat that’s been lost, so your weight on the scales stays the same. That’s often the reason why some people whose weight loss has stalled seem to lose fat very quickly when they “cheat” on their diet and bump up their carbohydrate intake. Cortisol levels drop and retained water is lost. Not only do they end up several pounds lighter, but appear visibly leaner.

Cortisol does have the potential to contribute to fat gain. But that’s mainly via the effect it has on your appetite.

Cortisol makes your brain less sensitive to the effects of leptin, blunting the “I’ve eaten enough” signal being sent to the brain. This can leave you feeling hungrier than normal. Cortisol also tends to stimulate your appetite, particularly for foods that are high in starch, sugar or fat. The problem is made worse in people who secrete large amounts of cortisol in response to stress. Given a choice of foods to eat, they will usually pick the stuff that’s high in fat and sugar, mainly because these foods help to calm the body’s response to chronic stress5. But even then, a rise in cortisol levels doesn’t make fat gain inevitable.

In a study published in the International Journal of Sports Physiology and Performance, researchers tracked the progress of a drug-free competitive bodybuilder for six months before and after a competition2. In the first three months of dieting, his body fat levels dropped from 15 to 9%. That’s despite the fact that cortisol levels more than doubled over the same period. For the next three months, cortisol remained at twice the baseline level. Yet our man was still able to cut his body fat levels in half, reaching 4.5% body fat by the end of the study.

Conclusion
In short, cortisol has both a good side and a bad side. It’s an integral part of the hormonal orchestra that plays inside your body, and you don’t want to get rid of it completely. But nor do you want it hanging around any longer than is strictly necessary.[/vc_column_text]

Html code here! Replace this with any non empty text and that’s it.1. West DW, Phillips SM. (2012). Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. European Journal of Applied Physiology, 112, 2693-2702

2. Rossow LM, Fukuda DH, Fahs CA, Loenneke JP, Stout JR. (2013). Natural bodybuilding competition preparation and recovery: a 12-month case study. International Journal of Sports Physiology and Performance, 8, 582-592

3. Stimson RH, Johnstone AM, Homer NZ, Wake DJ, Morton NM, Andrew R, Lobley GE, Walker BR. (2007). Dietary macronutrient content alters cortisol metabolism independently of body weight changes in obese men. Journal of Clinical Endocrinology and Metabolism, 92, 4480-4484

4. Djurhuus, C.B., Gravholt, C.H., Nielsen, S., Mengel, A., Christiansen, J.S., Schmitz, O.E., & Moller, N. (2002). Effects of cortisol on lipolysis and regional interstitial glycerol levels in humans. American Journal of Physiology, E283, 172-177

5. Dallman, M.F., Pecoraro, N., Akana, S.F., La Fleur, S.E., Gomez, F., Houshyar, H., Bell, M.E., Bhatnagar, S., Laugero, K.D., & Manalo, S. (2003). Chronic stress and obesity: a new view of “comfort food”. Proceedings of the National Academy of Sciences, 30, 11696-11701

6. Friedl, K.E., Moore, R.J., Hoyt, R.W., Marchitelli, L.J., Martinez-Lopez, L.E., & Askew, E.W. (2000). Endocrine markers of semistarvation in healthy lean men in a multistressor environment. Journal of Applied Physiology, 88, 1820-1830

BODY

Yesterday and Today

The entire fitness industry is changing rapidly. Yes, there are still a new detoxes, cleanses, weight loss pills, or exercise gadgets promising EFFORTLESS weight loss.

Published

5 years ago

July 10, 2019

fitinstyle

The entire fitness industry is changing rapidly. Yes, there are still a new detoxes, cleanses, weight loss pills, or exercise gadgets promising EFFORTLESS weight loss.

They are promoted across social media feeds, using ads that always appear too good to be true. Typically, they also use “doctor” and “celebrity” endorsements trying to enhance credibility. My purpose is not to discourage you. Instead, I hope to enlighten and encourage you. It may also save you some disappointment when you don’t end up looking like the fitness model on that supplement bottle.

Mainstream lifestyle

Although transformations take work, time, and dedication, they are happening. Fitness is transitioning from a small subculture of passionate enthusiasts to a mainstream lifestyle. People are steadily reversing Americas’ couch-potato ways. When it comes to wellness, it’s more than just a routine, it’s a lifestyle. The numbers say it all. According to the Global Wellness Institute, the wellness industry is a $3.7 trillion business. It grew 10.6 percent from 2013 to 2015, and is expected to grow 17 percent over the next five years.

The “Yesterday” look of fitness from the Jane Fonda era.

Access

The recent popularity of easy-to-access group fitness, community walking classes and wearable technology (i.e. the Apple Watch) suggests that individuals today don’t just want to go to a gym to sweat. It seems that they want to incorporate unique, fitness experiences into their daily lives. People of all ages are now enjoying fitness for the social benefits as much as the health outcomes. With a major shift towards mindfulness and time-efficient training, the fitness industry has been changing on a global scale.

Transformation of exercise into daily life

Break up the monotony

Exercise can seem boring when only focusing on anatomical and physiological outcomes. However, sports-conditioning classes provide us with performance-based outcomes that make the exercises more engaging and fun. Today’s active-lifestyle fitness is unlike yesterday’s walk on the treadmill. Kickboxing is a great form of exercise and, because of the many advantages, it is a popular fitness regimen today. Because we are living with incredible amounts of stress in our lives, hitting a bag or throwing forceful air punches using the force of our whole bodies is an amazing release. This is one reason boxing is the “knock-out” workout of the year! Or, you might want to break up the monotony of jazzercise or spinning classes with a hiking workout. Certainly, the variety will help put different muscles to work, boost cardio, and burn some fat.

Technology

The innovative technology of 2018 has brought us to virtual reality workouts. Treadmills that seamlessly connect to a game. This allows you to run, pivot, jump and crouch while wearing sneakers that wirelessly interact with sensors on the treadmill. It automatically measures your steps and calories, allowing you to track how hard your body’s working (while your mind is busy chasing bad guys!). The introduction of VR fitness means that you can go for scenic runs, travel the world, and compete in global events without ever leaving your living room.

Easier and more practical

The 1960’s was the era of the “crewneck sweatshirt”. The ultimate ’60s fitness look was mid-thigh shorts, a cotton tee or tank, and a gray sweatshirt. This no-frills outfit was perfect for pumping iron. Today, as part of the active-lifestyle mindset, athletic designs favor a more minimalist look that can go anywhere. Hence, the fabric and fit of fitness clothes has become indistinguishable from typical street wear. The ability to exercise has become easier and more practical.

Benefits from physical activity are not restricted to exercise performed in the gym. In fact, one of the easiest ways to improve your overall health may be through increasing the amount of low-intensity physical activity you perform throughout the day. Exercise is no longer a curse word! Fitness and an active, healthy lifestyle represents the new Transformation. We are transforming the way we think about exercise and fitness. As a result, it no longer has to be dreadful, but an uplifting, fun lifestyle!

Fitness

Maximize the growth of the triceps without damaging your joints

This training will help you prepare properly, train at your highest level and minimize any risk to those important joints in the mid-arm. You are seeing a time commitment of around 30 minutes and you can complete this exercise as part of your arm workout or after a group of pushing muscles such as your chest or shoulders.

Published

5 years ago

July 1, 2019

fitinstyle

Since the triceps make up the majority of the upper arm and are involved in a lot of pressure actions, it can be easy to fall into the temptation of training them hard with heavy weight and reckless abandonment.

This training will help you maximize the size of your triceps and, at the same time, minimize the impact and load that could disturb your elbows.

The problem is that in the course of many training sessions, you have a greater risk of annoying pains or even serious injuries in the elbows. If your elbows suffer, you run the risk of not being able to train as best you can, of losing the hard earned muscle and of the general problems that can also affect your life outside the weight room.

Single Arm Cable Extension – 3 sets of 20, 15, 10 reps per arm.

The movements of the cables are better to isolate a muscle group and heat it because the movement is restricted, it has tension throughout the range of motion and its joints can produce synovial fluid that acts as a lubricant.

Whichever arm is weakest is the one you should start with. Perform 20 repetitions with each arm while controlling the speed at which you raise. Focus only on contracting the muscle and do not let the weight be a big concern. Once you finish with the first arm, repeat with the other arm and rest for 60 seconds before starting again. Add weight with each set as the repetitions decrease.

Close Grip Bench Press – 4 sets of 12, 10, 8, 6 reps.

The shoulder blades should be retracted and pulled so that your chest can protrude higher. This also helps to minimize shoulder involvement so you can concentrate more on the triceps.

Keep your grip around the width of your shoulders so you do not put any tension on your wrists. When you lower the bar to your chest, stop at the bottom for a second. This eliminates the impulse and makes the triceps work harder. After that brief pause, press up as high as you can until your arms are close to blocking. Do not block them completely! Keep that tension in the muscles. Add weight after each series and rest for 90 seconds between sets.

Lying Rolling Dumbbell Triceps Extension – 3 sets of 10 reps.

You probably know them as “skull grinders or crushers”. You can do them on the floor or in a bank. The differences with these are that you are using dumbbells instead of a bar and you will allow the dumbbells to roll back behind you as you lower them. They should go around your shoulders and then roll them back as if you were trying to touch the floor. Go as far as you can and do not try to force the stretch. Once you have rolled them back, wind them again and press them to the length of the arms. Squeeze the triceps as hard as you can before lowering them again. Stick with a weight that will force you to work, but not to fail. Rest for 60 seconds between sets.
Kneeling Rope Pressdown – 3 sets of 15 reps.

The only difference between these and the standing version is that you’re on your knees which decreases your ability to use momentum. That makes your triceps work harder which is what we want at the end of the workout. We’ve also went back to a cable exercise for the same reasons we started, isolation and less toll on the elbows.

Spread that rope apart at the bottom as much as you can. Don’t forget to turn your wrists so you can maximize that contraction. Slowly let the rope back up but don’t let your upper arms come up with them. Lock them into your sides. Use the same weight each set and rest for 45 seconds in between. They’ll burn at the end but that’s what we want. 6 weeks on this program will help you see improvement in the triceps without any extra toll on the elbows.

Squat : 3 Tips to Help You Master the Squat

Fitness

The Front Squat vs. The Back Squat

Published

6 years ago

April 18, 2019

fitinstyle

Which is the King for Mass, While Minimizing Injury?

Developing strong, muscular legs requires you to perform a key exercise, the Squat. In the past, the traditional back squat was the bread and butter of all training programs. The problem is many athletes and competitors do not perform the back squat correctly, hence causing injuries that hinder their use of this proven exercise.

EXAMINING THE “BACK SQUAT” To perform the Back Squat effectively, you must have good shoulder external rotation to be able to place the bar in the correct low position. Many athletes who lack this mobility, place their hands wide on the bar, which causes your scapula to change position, ultimately leading to a rounding position of your spine. An additional problem performing the back squat is the “forward lean”. This causes your paraspinal muscles to become relaxed, because they are stretched and now causes excessive stress on your spine. Ultimately, it can risk vertebral disk damage.

EXAMINING THE “FRONT SQUAT” My favorite bar to use with the front squat is the yolk bar or cambered bar if your gym has one. Performing the front squat allows you to maintain an upright position, placing less strain on your spine and requires less or no use of your shoulders, except to hold the bar across the front of you. The front squat is an EXCELLENT movement to get bigger, stronger quads–probably the best exercise there is. Because your position is more upright, it emphasizes the quads more. Another good quality about front squats is the form is self correcting: If you’re not straight enough you’ll drop the bar… if you’re not holding the bar right you’ll drop it… if you don’t keep your elbows up you’ll drop it. It’s an exercise that pretty much forces your form to be good. Because you’re holding the weight in front of your body, and you must remain upright; your entire core gets a great workout trying to stabilize the weight and keeps you upright.

The benefits of this exercise don’t end with your legs. In general, squats create an overall anabolic environment in the body that maximizes gains from other exercises in your routine; squats have been long used as an effective training method in just about all sports. Squats involve a large muscle group and require a tremendous amount of energy to trigger the release of extra testosterone and growth hormone in the bloodstream. This powerful exercise is exactly what you need to develop strength and power, which will have a direct effect on your testosterone levels and fat burning potential.

SUPPLEMENTS TO ACCELERATE GAINS You can squat till you drop, but if you don’t have what the body needs, you’re just wasting your time. Always supply your body with a pre-workout supplement; the consumption of a pre-workout supplement delays the fatigue while increasing the muscular endurance and reaction time. My personal choice is Infinite Labs. Juggernaut. HP; it offers a unique creatine blend along with other patented ingredients. The HP represents cutting edge technology in the Nitric Oxide category. A product containing nitric oxide producing ingredients is one of the fastest, easiest and most effective ways to start seeing massive gains of lean muscle mass, with little to no side effects and numerous benefits to your bodybuilding routine and overall health. Juggernaut. HP also includes Agmatine, the new and more effective supplement to increase the Nitric Oxide production. There is no better “PUMP” out there.

GETTING IT GOING WITH THE “FRONT SQUAT”
If using a yolk bar or cambered bar, position the bar as close as possible to your neck to minimize forces pushing you forward causing rounding of your spine.

Choose a stance that is comfortable to you, or vary between feet shoulder width and a wide stance every other workout.

Attack the bar, approach the bar every set as if you have no weight on it!

Once holding the bar, generate power throughout your entire body, starting with locking your muscles in from ground up.

Stay in an upright position (keeping your chest up).Descend in a controlled manner, and then drive out of the hole with explosiveness.

Never sacrifice reps for form, consequences can lead to injury!